The poor elliptical has gotten such a bad rap.
Probably because I've helped spread the word of how this gym machine is only for the elderly and injured.
And yes I've told anyone who wants to see actual results to stay far away from this cardio machine and move on to the next.
However, recently I have found a loop hole for the ellipti-lovers that just can't seem to grow on the other cardio machines like the treadmill, row machine, or StairMaster.
This 20 minute routine I use kicks your butt. It definitely kicked mine today...
But warning its going to be harder than usual.
(Sorry, reading-a-magazine-while-working-out people, your not going to be able to with this quick method. Sweat dripping in your eyes makes it a little difficult to read.)
Make sure you get on an elliptical that you can adjust the incline.
2 min: put the resistance on fairly easy (about 5) and incline low(to about 5) but pedal extra fast to keep the strokes per minute higher than 170
2 min: then put the incline up as high as it can go and put the resistance to the point where your struggling to step about 16 or more
1 min: breathe. put it down to the low incline and 1 resistance and walk slowly
REPEAT 1 MORE TIME. WALHA! done and done.
If you try it let me know what you thought!
Monday, June 13, 2011
Monday, June 6, 2011
I Stumbled Upon
some amazing tips from Men Health Magazine. Thought I'd better share :)
Build Better Abs
Don't work your abdominal muscles every day. "Physiologically
, your abs are like any other muscle in your body," Train them only
2 or 3 days a week.
, your abs are like any other muscle in your body," Train them only
2 or 3 days a week.
Protect Your Neck
Put your tongue on the roof of your mouth when you do crunches.
"It will help align your head properly, which helps reduce neck strain,"
says Michael Mejia, C.S.C.S., Men's Health exercise advisor..
"It will help align your head properly, which helps reduce neck strain,"
says Michael Mejia, C.S.C.S., Men's Health exercise advisor..
Grow Muscle, Save Time
Keep your weight workouts under an hour. After 60 minutes, your
body starts producing more ofthe stress hormone cortisol, which
can have a testosterone-blocking, muscle-wasting effect.
body starts producing more ofthe stress hormone cortisol, which
can have a testosterone-blocking, muscle-wasting effect.
Strengthen Your Core
Don't be afraid of situps. We've changed our tune on these, and here's
why: Situps increase your range of motion, which makes your abdominals
work harder and longer.(Doing crunches on a Swiss ball or with a rolled-
up towel under your lower back has a similar effect.)
Just avoid situps with anchored feet, which can hurt your lower back.
why: Situps increase your range of motion, which makes your abdominals
work harder and longer.(Doing crunches on a Swiss ball or with a rolled-
up towel under your lower back has a similar effect.)
Just avoid situps with anchored feet, which can hurt your lower back.
Buy Shoes That Fit
Shop for workout shoes late in the day. That's when your feet are the
largest. Make sure there's a half inch of space in front of your longest
toe, and that you can easily wiggle your toes. Then slip off the shoes and
compare them with your bare feet. If each shoe isn't obviously wider and longer
than your foot, go half a size bigger.
largest. Make sure there's a half inch of space in front of your longest
toe, and that you can easily wiggle your toes. Then slip off the shoes and
compare them with your bare feet. If each shoe isn't obviously wider and longer
than your foot, go half a size bigger.
Kill Your Excuse
If you think you're too busy to exercise, try this experiment: For one day, schedule
a time to work out, and then stick to it—even if you can exercise for only 10 minutes.
"At the end of the day, ask yourself if you were any less productive than usual," says
John Jakicic, Ph.D., an exercise psychologist at the Brown University school of medicine.
The answer will probably be no—and your favorite excuse will be gone.
a time to work out, and then stick to it—even if you can exercise for only 10 minutes.
"At the end of the day, ask yourself if you were any less productive than usual," says
John Jakicic, Ph.D., an exercise psychologist at the Brown University school of medicine.
The answer will probably be no—and your favorite excuse will be gone.
Muscle Up Your Back
When doing lat pulldowns, don't wrap your thumb around the bar. Instead, place it on top,
alongside your index finger. This decreases the involvement of your arm muscles, so you'll
work your back harder. Works for pullups, too.
alongside your index finger. This decreases the involvement of your arm muscles, so you'll
work your back harder. Works for pullups, too.
Drink A Pint, Get Ripped
If you're a beginner, train to failure—the point at which you absolutely can't do another repetition
—then throw back a pint. In a new study, beginners who trained to failure with three sets
of six exercises per day then drank a supplement immediately afterward gained over 5 pounds of
muscle in just 8 weeks. A pint of 1 percent chocolate milk will provide all the nutrients you need
to achieve the same result.
—then throw back a pint. In a new study, beginners who trained to failure with three sets
of six exercises per day then drank a supplement immediately afterward gained over 5 pounds of
muscle in just 8 weeks. A pint of 1 percent chocolate milk will provide all the nutrients you need
to achieve the same result.
Lose Your Weak Spot
If you don't like an exercise, start doing it. "You're probably avoiding it because you're
weak at it," says Mejia.
weak at it," says Mejia.
Cut Pain, Increase Gain
Count your repetitions backward. When you near the end of the set, you'll think about how
many you have left instead of how many you've done.
many you have left instead of how many you've done.
Keep Your Stats, See Amazing Results
Test yourself often. Every 4 weeks, measure a variable—waist size, body fat, bench press—
that equates to your end goal. "It'll show you the tangible results of your training," says Craig
Ballantyne, C.S.C.S., a trainer in Canada. And that translates into motivation.
that equates to your end goal. "It'll show you the tangible results of your training," says Craig
Ballantyne, C.S.C.S., a trainer in Canada. And that translates into motivation.
Kill the Pill
Don't pop a pill after you work out. Researchers at the University of Arkansas for Medical
Sciences found that ibuprofen (Advil, Motrin) and acetaminophen (Tylenol) were no more
effective than a placebo in relieving postexercise muscle soreness. More important, they
say the drugs may actually suppress muscle growth when taken after a workout.
Sciences found that ibuprofen (Advil, Motrin) and acetaminophen (Tylenol) were no more
effective than a placebo in relieving postexercise muscle soreness. More important, they
say the drugs may actually suppress muscle growth when taken after a workout.
Blow Off Your Belly
Exhale forcefully at the top of the movement when you do abdominal crunches. It forces your
abs to work harder
abs to work harder
Heal Faster
Don't exercise when you're sick—unless your symptoms are above the neck. And
even then you might do better taking a day off. "Your body will use its resources to heal
itself, not build muscle and endurance," says Alwyn Cosgrove, C.S.C.S., a trainer in
Santa Clarita, California.
even then you might do better taking a day off. "Your body will use its resources to heal
itself, not build muscle and endurance," says Alwyn Cosgrove, C.S.C.S., a trainer in
Santa Clarita, California.
Pick Up Your Pace
Increase the speed of your running strides—not their length—to get faster. Your
foot should always land under your body, rather than out in front of it, and you should
push off with the toes of your rear leg for propulsion.
foot should always land under your body, rather than out in front of it, and you should
push off with the toes of your rear leg for propulsion.
Ride More Efficiently
Practice cycling one-legged to ride more efficiently. This forces you to concentrate on
pulling up at the bottom of the stroke, which better distributes the work among the
major leg muscles. Lock both feet on your pedals, but let your left leg go limp while
you do all the work with your right leg. Do this for 30seconds, then switch legs. Ride
normally for 5 minutes, then repeat the drill. Continue this way for a 20- to 30-minute workout.
pulling up at the bottom of the stroke, which better distributes the work among the
major leg muscles. Lock both feet on your pedals, but let your left leg go limp while
you do all the work with your right leg. Do this for 30seconds, then switch legs. Ride
normally for 5 minutes, then repeat the drill. Continue this way for a 20- to 30-minute workout.
Pay Now, Build Later
Pay your trainer in advance. "You'll be more likely to follow through on exercise
sessions," says Mejia.
sessions," says Mejia.
Flatten Your Gut
Work your invisible abdominal muscles. Your transversus abdominis
lies beneath your rectus abdominis
—the six-pack muscle—and flattens your waistline when you suck in your gut. Work
it with the vacuum: Pull your belly button toward your spine and hold for 10 seconds
while breathing normally. Repeat five times.
lies beneath your rectus abdominis
—the six-pack muscle—and flattens your waistline when you suck in your gut. Work
it with the vacuum: Pull your belly button toward your spine and hold for 10 seconds
while breathing normally. Repeat five times.
Stretch for Strength
Between sets, take 20 to 30 seconds to stretch the muscle you just worked.
Boston researchersfound that men who did this increased their strength by 20 percent.
Boston researchersfound that men who did this increased their strength by 20 percent.
Repair Muscle Faster
Recover faster from a hard workout by lightly exercising the same muscles
the following day. Use a light weight—about 20 percent of the weight you
can lift one time—and do two sets of 25 repetitions. This will deliver more blood and
nutrients into your muscles so they repair faster.
the following day. Use a light weight—about 20 percent of the weight you
can lift one time—and do two sets of 25 repetitions. This will deliver more blood and
nutrients into your muscles so they repair faster.
Dress Better
Buy only workout clothes that are black, white, or gray. They'll go with everything,
and you'll never again waste time looking for a T-shirt that matches your gold-and
-purple Lakers shorts.
and you'll never again waste time looking for a T-shirt that matches your gold-and
-purple Lakers shorts.
Save Time in the Gym
Don't worry about specific rest periods between sets. Instead, rest as you need it
—less in your early sets when your muscles are fresh, and more as they become
fatigued. "You'll cut your workout time between 15 and 20 percent," says Staley
—less in your early sets when your muscles are fresh, and more as they become
fatigued. "You'll cut your workout time between 15 and 20 percent," says Staley
Build Arms Faster
Work opposing muscle groups—your biceps and triceps, for instance—back-to-back for a faster workout.
"While one muscle is working, the other is forced to rest," says Staley. You won't need as much time
between sets.
"While one muscle is working, the other is forced to rest," says Staley. You won't need as much time
between sets.
Improve Balance
Use a sofa cushion to improve your balance. Stand one-legged on the cushion and move a medicine ball
(or a 1-gallon milk jug or heavy phone book) from hand to hand, side to side, and behind your head.
Once you've mastered the move, try it with your eyes closed. "You'll improve your balance, coordination,
and body control, all important athletic attributes," says Greg Brittenham, assistant coach of player
development for the New York Knicks.
(or a 1-gallon milk jug or heavy phone book) from hand to hand, side to side, and behind your head.
Once you've mastered the move, try it with your eyes closed. "You'll improve your balance, coordination,
and body control, all important athletic attributes," says Greg Brittenham, assistant coach of player
development for the New York Knicks.
Get Stronger Fast
Do the same amount of exercise in 10 percent less time. It forces your muscles to work harder and
improves your endurance at the same time. If it takes you 30 minutes to do a full-body workout on
Monday, try to do it in 27 minutes on Wed.
improves your endurance at the same time. If it takes you 30 minutes to do a full-body workout on
Monday, try to do it in 27 minutes on Wed.
Do More Chinups
Don't think about pulling yourself up when you do chinups. Instead, imagine pulling your elbows down.
The exercise will seem easier.
The exercise will seem easier.
Climb Like Spiderman
For rock or wall climbing, buy shoes that fit your bare feet so tightly you can stand but not walk
comfortably. They'll give you optimal control, and you'll be better able to use your legs—the key to
successful climbing.
comfortably. They'll give you optimal control, and you'll be better able to use your legs—the key to
successful climbing.
Run Injury-Free
One week out of every six, cut your weekly training mileage and frequency in half. You'll give your body a
better chance to recover, and you'll avoid permanent, nagging injuries
better chance to recover, and you'll avoid permanent, nagging injuries
Be More Flexible
Spend twice as much time stretching your tight muscles as your flexible muscles. "Focus on problem
areas instead of muscles that are already flexible," says Bill Bandy, Ph.D., a professor of physical
therapy at the University of Central Arkansas. Typical problem areas for men: hamstrings, shoulders,
and lower back.
areas instead of muscles that are already flexible," says Bill Bandy, Ph.D., a professor of physical
therapy at the University of Central Arkansas. Typical problem areas for men: hamstrings, shoulders,
and lower back.
Recover Faster
When you're recovering from a muscle injury, begin exercising again as soon as you can. Try a few
minutes at low intensity to test yourself. Go slowly—no explosive movements. If you experience pain,
stop immediately. Afterward, ice the area for 20 minutes and exercise again the next day. You should be
able to go a little harder and longer each workout.
minutes at low intensity to test yourself. Go slowly—no explosive movements. If you experience pain,
stop immediately. Afterward, ice the area for 20 minutes and exercise again the next day. You should be
able to go a little harder and longer each workout.
Reach Your Goals
Set your goals in reverse. That is, pick a date of completion and work backward, writing down short-term
goals as you go. "The goals then seem more like deadlines," says Ballantyne.
goals as you go. "The goals then seem more like deadlines," says Ballantyne.
Run Hills Faster
When running uphill, keep your head up and your eyes focused on the top of the hill. This opens your
airways, making it easier to breathe than if your upper body were hunched forward.
airways, making it easier to breathe than if your upper body were hunched forward.
Sit Back, Squat More
Use a bench to squat with perfect form. That is, stand in front of the bench when you squat. Lower
yourself as if you were sitting down. When your butt touches the bench, push yourself back up. Try it
with a light bar or a broomstick first.
yourself as if you were sitting down. When your butt touches the bench, push yourself back up. Try it
with a light bar or a broomstick first.
Shake Your Muscles
Eat immediately after your workout. A 12-week study conducted by Danish researchers found that older
men who drank a shake with 10 grams of protein, 7 grams of carbohydrate, and 3 grams of fat (about
the same as in a cup of milk) within 5 minutes after their weight workout gained muscle, but men who
consumed the drink 2 hours later did not. For a serious postworkout muscle-building shake, try this
formula from Thomas Incledon, M.S., R.D.: Blend a half cup of fat-free frozen chocolate yogurt, a
quarter cup of egg substitute, a cup of fat-free milk, a large banana, and a tablespoon of unsweetened
cocoa powder, and drink. You'll down 23 grams of protein, 52 grams of carbs, and only 4 grams of fat.
men who drank a shake with 10 grams of protein, 7 grams of carbohydrate, and 3 grams of fat (about
the same as in a cup of milk) within 5 minutes after their weight workout gained muscle, but men who
consumed the drink 2 hours later did not. For a serious postworkout muscle-building shake, try this
formula from Thomas Incledon, M.S., R.D.: Blend a half cup of fat-free frozen chocolate yogurt, a
quarter cup of egg substitute, a cup of fat-free milk, a large banana, and a tablespoon of unsweetened
cocoa powder, and drink. You'll down 23 grams of protein, 52 grams of carbs, and only 4 grams of fat.
Get Stronger Legs
Do lunges in reverse. This forces your front leg to work throughout the entire exercise. Use the same
movement pattern as in a traditional lunge, but step backward instead of forward
movement pattern as in a traditional lunge, but step backward instead of forward
Use Iron, Get The Lead Out
Lift weights to run faster. A study in the Journal of Applied Physiology found that 8 weeks of resistance
training improved experienced runners' 5-K times by 30 seconds.
training improved experienced runners' 5-K times by 30 seconds.
Save Your Back
Squeeze your butt muscles when you lift weights over your head. "You'll force your body into a position
that automatically stabilizes your spine, which lowers your risk of back injuries," says Staley.
that automatically stabilizes your spine, which lowers your risk of back injuries," says Staley.
For a Better Warmup, Train Your Brain
Don't forget to warm up your brain. "Preparing your central nervous system for activity is just as
important as preparing your muscles," says Vern Gambetta, former director of conditioning for the
Chicago White Sox. That's because your central nervous system tells your muscles when to contract.
Try standing on one leg while you squat down, and touch the floor in front of it with your opposite hand.
Do two sets of 10 to 12 repetitions with each leg.
important as preparing your muscles," says Vern Gambetta, former director of conditioning for the
Chicago White Sox. That's because your central nervous system tells your muscles when to contract.
Try standing on one leg while you squat down, and touch the floor in front of it with your opposite hand.
Do two sets of 10 to 12 repetitions with each leg.
Save Your Calves
If you're a runner and your calves feel tight when you wake up in the morning, try sleeping on your
stomach with your feet hanging off the bed. Gravity will take over, lightly stretching the calf muscles all
night.
stomach with your feet hanging off the bed. Gravity will take over, lightly stretching the calf muscles all
night.
Go Short, Get Fast
Go faster for shorter distances to improve your running form. You'll not only perform better, but you'll
also be less susceptible to injuries.
also be less susceptible to injuries.
Stay Healthy
If you're not exercising at all, just try to fit in two 20-minute aerobic or weight-training sessions a week.
Researchers at Oklahoma State University examined absentee records of 79,000 workers at 250 sites
and found that those who did this minimal amount of exercise had fewer sick days than those who didn't
exercise at all.
Researchers at Oklahoma State University examined absentee records of 79,000 workers at 250 sites
and found that those who did this minimal amount of exercise had fewer sick days than those who didn't
exercise at all.
Isolate and Grow
Exercise one arm at time. Do a set of shoulder presses with your left arm, then do a set with your right.
"You'll get higher-quality sets than if you work both arms at the same time," says Ballantyne.
"You'll get higher-quality sets than if you work both arms at the same time," says Ballantyne.
Come Clean
Throw all your dirty workout clothes into one mesh laundry bag. At the end of the week, tie a knot in
the bag and throw it in the washer. You'll always know where your favorite workout shirts are, and you
won't have to touch your sweat socks when they're fully ripe.
the bag and throw it in the washer. You'll always know where your favorite workout shirts are, and you
won't have to touch your sweat socks when they're fully ripe.
Squat for a Six-Pack
Do squats and deadlifts . . . to build your abs. Research shows that these two exercises force your
abdominal muscles to do a significant amount of work to maintain your posture.
abdominal muscles to do a significant amount of work to maintain your posture.
Run Longer, Easier
When you run, breathe so that your belly rises as you inhale. This ensures that your lungs are
inflating fully with oxygen, so you'll be able to go longer. Practice by lying on your back and placing
a book on your stomach. The book should rise when you breathe in.
inflating fully with oxygen, so you'll be able to go longer. Practice by lying on your back and placing
a book on your stomach. The book should rise when you breathe in.
Replace Your Shoes (Not Your Knees)
To avoid injuries, write an "expiration date" on your shoes as soon as you buy them. Shoes last about 500
miles, so simply divide 500 by your average weekly mileage to determine how many weeks your shoes
are likely to last.
miles, so simply divide 500 by your average weekly mileage to determine how many weeks your shoes
are likely to last.
Get Up and at 'Em
If you want to exercise before work but aren't a morning person, try this trick: For a set period—say,
4 weeks—force yourself to get up 15 minutes earlier than normal and do any type of physical activity
(walking, for instance). "Make it so easy that you don't even have to change into your workout clothes,"
says John Raglin, Ph.D., an exercise researcher. As you near the end of the 4 weeks, you'll have a new
habit and will then be able to progress to greater amounts of exercise.
4 weeks—force yourself to get up 15 minutes earlier than normal and do any type of physical activity
(walking, for instance). "Make it so easy that you don't even have to change into your workout clothes,"
says John Raglin, Ph.D., an exercise researcher. As you near the end of the 4 weeks, you'll have a new
habit and will then be able to progress to greater amounts of exercise.
Avoid Burnout
To see if you're overtraining, check your pulse first thing in the morning the day after a workout. If it's
10 beats per minute or more above normal, your body is still recovering.
10 beats per minute or more above normal, your body is still recovering.
Build Real Strength
Don't use machine weights exclusively. A study at Georgia State University found that older adults
using exercise machines improved their strength on the machines an average of 34 percent in 2 years.
But their strength measures for everyday activities actually declined 3.5 percent
using exercise machines improved their strength on the machines an average of 34 percent in 2 years.
But their strength measures for everyday activities actually declined 3.5 percent
Feed Your Muscles
Satisfy your sugar cravings immediately after your workout. Eat at least 20 grams along with some
protein. The sugar will help carry protein to the muscles you've just worked. So have a soda with your
tuna sandwich, but limit your sugar intake the rest of the day.
protein. The sugar will help carry protein to the muscles you've just worked. So have a soda with your
tuna sandwich, but limit your sugar intake the rest of the day.
End Back Pain
For every set of abdominal exercises you perform, do a set of lower-back exercises. Focusing only on
your abs can lead to poor posture and lower-back pain.
your abs can lead to poor posture and lower-back pain.
Stop Screwing Up
Don't try to lose your gut by working your abs. Researchers at the University of Virginia found that it
takes 250,000 crunches to burn 1 pound of fat—that's 100 crunches a day for 7 years.
takes 250,000 crunches to burn 1 pound of fat—that's 100 crunches a day for 7 years.
Sunday, June 5, 2011
Rolemodels
I had posters and magazine cut outs of thin leggy 6 foot girls with waists that curved in and hips that curved out. Usually the opposite hair color as me, freckle-less skin, and a "rack" that all the boys could never stop talking about in my middle school 4th period class.
But here I was, always the opposite.
I was sure I could dye my hair, tan, and promise myself only cardio everyday and veggies for life.
However my genetics had given me a boyish figure where my waist blended into my hips no matter how much weight I lost, when my makeup came off my freckles would still always be there, and lets just say when I gained a pound it decides to go to every body part EXCEPT my "rack".
I used to go to sleep to the video, The Secret a few years back and after a few times I noticed one part that always stuck out in my head. Something I could relate to that would give me a big reality check.
During the YOU segment, Lisa Nicholas would appear on the screen as one of the life teachers.
She said growing up she looked up to role models like Wonder Woman, Cat Woman, etc.
All white superhero girls that looked nothing like her. It made her sad.
She was a bigger boned African American girl, with a curly hair afro who looked nothing like the people she looked up and wanted to be. She wasn't too happy about it.
It wasn't until she learned how to love herself with her mocha skin, her big hips, lips, and hair that she could let go and be happy.
I think being the best person you can possibly be is absolutely amazing.'
But comparing ourselves to our opposites and putting ourselves down.... what's the point in that?
We need to stop looking at our role models with envy because we can never be them. Be happy for those people and then look at yourself. Love yourself because no one will ever be You. I'll say it again...
No one will EVER be you BUT you!
Now that's probably the most beautiful thing I've ever heard of.
Now go out there and kick-a$$ with what yo mamma gave ya! :)
On a side note:
Just moved to San Luis Obispo and I am back blogging until someone steals my computer again.
I am so sorry loyal readers I promise to never abandon you again. How dare I!
Make it a great day everybody :)
Tuesday, April 19, 2011
Happy Medium
I gave up blogging for awhile because it was getting to be too much.
Not "too much", like I was sick of writing though!
Oh no no no never, this past couple months have been the most fun ever typing on the patio of the Coffee Bean.
I mean, "too much" like, getting too caught up in writing, studying, blogging, working in the field of Health and Fitness. It was kinding taking over my life I'm not going to try and lie.
I needed to be able to sit quietly and do something else I loved.... or hey, even just do absolutely nothing.
That's something I think I need to work on. Finding a darn happy medium.
I realize I wrap myself up into a topic so much I soon exhaust myself of the topic entirely.
And then in my case, I don't slow down.... I just abruptly stop and take my focus elsewhere.
And I'm not just talking about how I went from blogging everyday to not blogging for almost a month.
I catch myself getting really into something and then getting over it really quickly over many things.
Am I the only one who does this?
Because I'm beginning to feel a like the flightiest person on the planet when I look at my behavior sometimes.
I look at my self and tell myself "I'm just being spontaneous" for self justification
But even I think I need to draw the line with myself sometime, haha.
Can anyone relate?
Have you ever started going to the gym and found yourself really getting addicted to it?
You find yourself going everyday, sometimes twice a day with your friend, weekends, weekdays whatever.
Then BOOM something happens. You don't go once which is followed by failing to go back for the next three months...
Yep, Ive done it. More than a few times.
Or you start cutting out sweets little by little where your so used to not eating dessert. To th point where that unhealthy itch stops becoming a craving altogether for months.
Then BOOOOM. Uh oh, not againnnnnn
you have fro-yo once and you remember how delicious this treat is.
It's like you've had this demon released in you and now you want candy and muffins for every meal that entire week.....
Ive definitely done it.
I think the key to a healthy lifestyle needs to be finding a happy medium and stopping myself from trying to go all "hardcore".
Maybe then I'll avoid the spiral downwards into "I-dont-give-a-sh*t- land".
Time to kick this Yo-Yo habit, one baby step at a time.
And in the meantime I'll just keep telling myself this is normal
Yay nice to talk to everyone again. I really missed you guys :)
Monday, March 28, 2011
To The People Always On A Diet
It took me awhile to fully understand that eating healthy and working out wasn't just for getting to a certain destination (body size).
I would yo yo and yo yo back and forth. From that weight, to this weight. Cutting out carbs all together, to eating ONLY carbs.
With so many "rules" we hear from advise from our friends, read in magazines, were told by our parents, We have been blinded from actually LISTENING and FEELING what our bodies are telling us we need.
And instead were going by guidelines we think we must follow to lose weight or whatever health goals we have.
As you know, deciding to go on a diet usually starts like this.
We wake up one day look in the mirror or hop on a scale and see the results from the month we took "time off" from the gym and making meals at home.
We then make an oath to 'punish' ourselves. (In otherr words we declar ourselves were going on a DIET...ooooOO)
Then we all have our own diets we like to try, we limit our calories, we cut out main food groups, we don't eat when were hungry but when we think we've gone long enough, or skip breakfast or dinner. Or worse have a soda for lunch. Promise ourselves to hit the gym twice a day everyday for two weeks.
And we expect ourselves to stick to this!?
We are pretty crazy people.
Because when we try to deprive ourselves and set these strict rules we set for ourselves as punishment for being 'bad', we sooner or later do what our body natural does..... we rebel like the lost boys.
It's a pretty horrible feeling this process. Followed immediatly by guilt, depression, the feeling of weakness.
A few years ago 5 pounds after my weekend cruise of bingeing on sweets and tequila, I was ready to lose the weight IMMEDIATLY not next month, right now gosh darn it.
I mean, if someone wouldve told me then that I shouldn't 'punish' myself for letting lose and not to rush to lose 2 1/2 pounds per week for the next few weeks, I would have punched them in the face and told them to mind their own bees wax.
After all I feel disgusting and they have no idea what it's like... right?
It's hard to learn but once you really start to believe and understand that weight and body shape is not a destination but a FOREVER journey to maintain your natural, healthy, specially-meant-and-designed-for-you body weight. You will yo yo from diet to diet in diet HELL.
What I mean by your natural, healthy, specially-meant-and-designed-for-you body weight is the weight you are when you only eat when your hungry, stop when your full, and are average active at least three days a week.
I know.... but you want to be magazine perfect, right? That will be the only way to ever be happy.
.........nope, let me tell you a little story
Ive been at the best shape of my life three years ago... lowest weight, lowest body fat lean mean training machine. Working with a trainer, ate the same thing everyday. Was it maintainable?
Absolutely not.
Could I not ever eat out again, measure six proportioned little meals per day, train an hour high intensity cardio everyday, and never eat a carb again?
I would never ever ever wish to be that size again....
And even though I can daydream about how great I looked back in the day, I would never try for that again.
IN THE END I WASN'T HAPPY.
I mean how could I be? I had alienated myself from friends, my mood swings were everywhere, and keeping this crazy body composition maintained, it was like going against my own natural current.
Took over all my energy and focus from my family, school, work. My life.
So I guess what I'm trying to say from my own personal experience is that a number on a scale isn't going to magically make you love yourself.
Seeing 115 isn't going to make your life better.
You've got to love your body now even the lumps, the bumps, and cellulite (or whatever). and pay attention to when your body is asking for instead of what rules you think you should follow.
When your body is thirsty and needs hydration drink liquids. When your tummy is grumbling, eat.
There is no exact diet you must follow or certain times or portions you must eat.
It really simple stop and breath. Take your time with food. Ask yourself if your hungry constantly. (While you eat and even when your not eating.) Make everytime you work out or eat feel like a meditation session.
Smile :)
It's okay to change unhealthy habits, Im not saying it's not. But, focus on changing one bad habit at a time. Bad habits like eating when your not hungry, eating past your comfortable fullness, eating things that aren't good for your body (tons of sweets).
Stop dieting and start living like I did. Stop the mentality of punishing yourself and instead start being gentle and love yourself today.
In this world we are in now.... it's a hard concept to take in. But the sooner you completely understand that dieting is self destructing, not a solution, you WILL be set free :)
You choose when to start
I would yo yo and yo yo back and forth. From that weight, to this weight. Cutting out carbs all together, to eating ONLY carbs.
With so many "rules" we hear from advise from our friends, read in magazines, were told by our parents, We have been blinded from actually LISTENING and FEELING what our bodies are telling us we need.
And instead were going by guidelines we think we must follow to lose weight or whatever health goals we have.
As you know, deciding to go on a diet usually starts like this.
We wake up one day look in the mirror or hop on a scale and see the results from the month we took "time off" from the gym and making meals at home.
We then make an oath to 'punish' ourselves. (In otherr words we declar ourselves were going on a DIET...ooooOO)
Then we all have our own diets we like to try, we limit our calories, we cut out main food groups, we don't eat when were hungry but when we think we've gone long enough, or skip breakfast or dinner. Or worse have a soda for lunch. Promise ourselves to hit the gym twice a day everyday for two weeks.
And we expect ourselves to stick to this!?
We are pretty crazy people.
Because when we try to deprive ourselves and set these strict rules we set for ourselves as punishment for being 'bad', we sooner or later do what our body natural does..... we rebel like the lost boys.
It's a pretty horrible feeling this process. Followed immediatly by guilt, depression, the feeling of weakness.
A few years ago 5 pounds after my weekend cruise of bingeing on sweets and tequila, I was ready to lose the weight IMMEDIATLY not next month, right now gosh darn it.
I mean, if someone wouldve told me then that I shouldn't 'punish' myself for letting lose and not to rush to lose 2 1/2 pounds per week for the next few weeks, I would have punched them in the face and told them to mind their own bees wax.
After all I feel disgusting and they have no idea what it's like... right?
It's hard to learn but once you really start to believe and understand that weight and body shape is not a destination but a FOREVER journey to maintain your natural, healthy, specially-meant-and-designed-for-you body weight. You will yo yo from diet to diet in diet HELL.
What I mean by your natural, healthy, specially-meant-and-designed-for-you body weight is the weight you are when you only eat when your hungry, stop when your full, and are average active at least three days a week.
I know.... but you want to be magazine perfect, right? That will be the only way to ever be happy.
.........nope, let me tell you a little story
Ive been at the best shape of my life three years ago... lowest weight, lowest body fat lean mean training machine. Working with a trainer, ate the same thing everyday. Was it maintainable?
Absolutely not.
Could I not ever eat out again, measure six proportioned little meals per day, train an hour high intensity cardio everyday, and never eat a carb again?
I would never ever ever wish to be that size again....
And even though I can daydream about how great I looked back in the day, I would never try for that again.
IN THE END I WASN'T HAPPY.
I mean how could I be? I had alienated myself from friends, my mood swings were everywhere, and keeping this crazy body composition maintained, it was like going against my own natural current.
Took over all my energy and focus from my family, school, work. My life.
So I guess what I'm trying to say from my own personal experience is that a number on a scale isn't going to magically make you love yourself.
Seeing 115 isn't going to make your life better.
You've got to love your body now even the lumps, the bumps, and cellulite (or whatever). and pay attention to when your body is asking for instead of what rules you think you should follow.
When your body is thirsty and needs hydration drink liquids. When your tummy is grumbling, eat.
There is no exact diet you must follow or certain times or portions you must eat.
It really simple stop and breath. Take your time with food. Ask yourself if your hungry constantly. (While you eat and even when your not eating.) Make everytime you work out or eat feel like a meditation session.
Smile :)
It's okay to change unhealthy habits, Im not saying it's not. But, focus on changing one bad habit at a time. Bad habits like eating when your not hungry, eating past your comfortable fullness, eating things that aren't good for your body (tons of sweets).
Stop dieting and start living like I did. Stop the mentality of punishing yourself and instead start being gentle and love yourself today.
In this world we are in now.... it's a hard concept to take in. But the sooner you completely understand that dieting is self destructing, not a solution, you WILL be set free :)
You choose when to start
Sunday, March 20, 2011
29Gifts.com
Today I promise to myself and everyone, to give at least one thing to someone everyday. No matter how big or small, for a family member or a stranger, giving money, encouraging words, an ear to a friend, a smiler or even an item that I own. Im taking the challenge to give one kind, selfless gift once a day for the next 29 days.
I am a true believer that you only get back what you give out.
Looking back now I realize, it's how Ive come to meet some of the greatest people by aquantaince, the career opportunities that have been given to me, the health I have now, the good luck Iv'e been given, and the bond I have with my family.
Yes, I understand this is a health blog and not a "be selfless blog".
But I do believe in order to be a healthy person, you have to be a happy person too... and I believe happy people aren't selfish.
My grandma told me about this challenge which started at the book called "How a month of giving can change your life" and it's website.
I do plan on reading the book in the near future but I was so excited when I saw this website it motivated me and I made my profile just like I made this blog, and found I can hook up to twitter, send pictures from my phone, and talk to other people who are doing the same things :)
I'll be keeping track, taking pictures, and sharing what I do everyday!
Something like this will be good for me right now... living in LA, "single" (not married) and living alone.
It just happens that most of my days consist of thoughts like "what am I going to do", "how can I feel better", "what do I feel like".
Pretty much Me Me Me.
This project gives me a time in my day to think about helping someone else out for a change.
You guys can check out the website and create your own profile too, check out more in depth how this idea came about, why people are so involved, and examples of little gifts.
This is going to be fun! Add me if you join :)
http://www.29gifts.org/profile/JessicaDJames23
And thanks grandma for the idea, you always find me the neatest things to do :)
Love You.
I am a true believer that you only get back what you give out.
Looking back now I realize, it's how Ive come to meet some of the greatest people by aquantaince, the career opportunities that have been given to me, the health I have now, the good luck Iv'e been given, and the bond I have with my family.
Yes, I understand this is a health blog and not a "be selfless blog".
But I do believe in order to be a healthy person, you have to be a happy person too... and I believe happy people aren't selfish.
My grandma told me about this challenge which started at the book called "How a month of giving can change your life" and it's website.
I do plan on reading the book in the near future but I was so excited when I saw this website it motivated me and I made my profile just like I made this blog, and found I can hook up to twitter, send pictures from my phone, and talk to other people who are doing the same things :)
I'll be keeping track, taking pictures, and sharing what I do everyday!
Something like this will be good for me right now... living in LA, "single" (not married) and living alone.
It just happens that most of my days consist of thoughts like "what am I going to do", "how can I feel better", "what do I feel like".
Pretty much Me Me Me.
This project gives me a time in my day to think about helping someone else out for a change.
You guys can check out the website and create your own profile too, check out more in depth how this idea came about, why people are so involved, and examples of little gifts.
This is going to be fun! Add me if you join :)
http://www.29gifts.org/profile/JessicaDJames23
And thanks grandma for the idea, you always find me the neatest things to do :)
Love You.
Thursday, March 17, 2011
Im coming out of the closet
not really. I like boys still, not girls, but I do want to share something about me that not many people know about.
It's something Iv'e struggled with on and off for the past 2 years.
I've gone through obstacles trying to keep"this thing" a secret but I'm feeling extra vulnerable and brave lately
Here it goes, I have a syndrome called NES (No, it's not a new form of cancer or even an STD)
NES stands for Night Eating Syndrome.
I'm guessing most of you guys are thinking...... "What the hell does that even mean?"
Well, it's a specific eating disorder that has been documented as far back as in the 1800's and is semi common, about 2 percent of the population is diagnosed with it today.
NES consists of waking up in the middle of the night, usually two hours after I fall asleep and finding myself eating anywhere from a small snack to HALF of my days worth of calories!
The key word is in the MIDDLE of the night. Not late at night, which is pretty common but, I literally can't go a night without having one of these bingeing sessions mid sleep.
Some nights I'm completely conscious of what Im doing in the moment. However, other times I don't realize what I have done until after the fact. Or even in the morning. Each night it depends.
Two years ago I thought it was that maybe I wasn't getting enough calories during the day so my body waking me up was because I was hungry. But that wasn't it I was doing it even if I ate right before bed, I would do this even if I wasn't hungry!
I eat more than enough from morning to night time, usually 2100 calories in a given day.
So it's not because I'm depriving myself of food and my body thinks it's going into starvation mood.
My research tells me that causes of NES can be stress, underlying emotions, and sleeping disorders.
I haven't quite figured out which one is causing me to do this but I do know that it's not a good feeling and its exhausting hoping all day long that I won't do it the following night.
No body ever wants to have a 'problem'. It's almost to the point I'd give up anything to not have this disorder.
I feel horrible when I wake up if you could imagine, I have a loss of appetite throughout the following day, I feel restless, guilt, and the worst side effect that bothers me the most?... it's fricking embarrassing.
I mean it's okay if I'm staying the night at my studio apartment alone but what if I'm not home? ?
If I don't make a conscious effort to bring food to stay the night with me (because I know theres a 90 percent chance I'll care less whose food ill be eating at 3 am) I'll just eat theirs! Not on purpose but it happens.
These people know what I'm talking about and I'm apologizing right now with my imaginary tail between my legs. Im sorry I had no control.
At first when I found myself waking up each night again and again I thought I was rebelling against myself, it was just a bad habit that I needed to break, or was sleep walking.
But, after doing my research on the web and came across the attached video below, I then fully understood what was going on.
That's when I thought... "Hmmm I think I might want to see someone about this".
I called my mom, whose one of the only people whose known about this for awhile, for support and marched myself to the Bella Eating Disorders Center in Glendale where they specialize in NES.
Im going to continue going to a few group therapy sessions with this specialist and am on my way to kicking this' things' butt!
My point sharing this to everyone is to educate people that eating disorders (any kind) can happen to anyone.
No one's perfect. Obviously,I sure am hell not.
Perhaps you may realize you have NES yourself or if you have anything else personally that you've been keeping a secret and need to get off your shoulders, it's okay to let it out.
It may even be a huge weight off your shoulders. I know right now that how I feel.
Anyways, my point is just to let everyone know that they aren't alone and I'm owning up to my own personal imperfections. I'm done hiding.
Like I always say... It's okay if you aren't perfect but the first thing to do in order to fix yourself, is to acknowledge and own up to what's broken.
Baby steps.
It's something Iv'e struggled with on and off for the past 2 years.
I've gone through obstacles trying to keep"this thing" a secret but I'm feeling extra vulnerable and brave lately
Here it goes, I have a syndrome called NES (No, it's not a new form of cancer or even an STD)
NES stands for Night Eating Syndrome.
I'm guessing most of you guys are thinking...... "What the hell does that even mean?"
Well, it's a specific eating disorder that has been documented as far back as in the 1800's and is semi common, about 2 percent of the population is diagnosed with it today.
NES consists of waking up in the middle of the night, usually two hours after I fall asleep and finding myself eating anywhere from a small snack to HALF of my days worth of calories!
The key word is in the MIDDLE of the night. Not late at night, which is pretty common but, I literally can't go a night without having one of these bingeing sessions mid sleep.
Some nights I'm completely conscious of what Im doing in the moment. However, other times I don't realize what I have done until after the fact. Or even in the morning. Each night it depends.
Two years ago I thought it was that maybe I wasn't getting enough calories during the day so my body waking me up was because I was hungry. But that wasn't it I was doing it even if I ate right before bed, I would do this even if I wasn't hungry!
I eat more than enough from morning to night time, usually 2100 calories in a given day.
So it's not because I'm depriving myself of food and my body thinks it's going into starvation mood.
--------------->http://www.msnbc.msn.com/id/13299210<--------------------
click this to watch a video about Night Eating Syndrome
My research tells me that causes of NES can be stress, underlying emotions, and sleeping disorders.
I haven't quite figured out which one is causing me to do this but I do know that it's not a good feeling and its exhausting hoping all day long that I won't do it the following night.
No body ever wants to have a 'problem'. It's almost to the point I'd give up anything to not have this disorder.
I feel horrible when I wake up if you could imagine, I have a loss of appetite throughout the following day, I feel restless, guilt, and the worst side effect that bothers me the most?... it's fricking embarrassing.
I mean it's okay if I'm staying the night at my studio apartment alone but what if I'm not home? ?
If I don't make a conscious effort to bring food to stay the night with me (because I know theres a 90 percent chance I'll care less whose food ill be eating at 3 am) I'll just eat theirs! Not on purpose but it happens.
These people know what I'm talking about and I'm apologizing right now with my imaginary tail between my legs. Im sorry I had no control.
At first when I found myself waking up each night again and again I thought I was rebelling against myself, it was just a bad habit that I needed to break, or was sleep walking.
But, after doing my research on the web and came across the attached video below, I then fully understood what was going on.
That's when I thought... "Hmmm I think I might want to see someone about this".
I called my mom, whose one of the only people whose known about this for awhile, for support and marched myself to the Bella Eating Disorders Center in Glendale where they specialize in NES.
Im going to continue going to a few group therapy sessions with this specialist and am on my way to kicking this' things' butt!
My point sharing this to everyone is to educate people that eating disorders (any kind) can happen to anyone.
No one's perfect. Obviously,I sure am hell not.
Perhaps you may realize you have NES yourself or if you have anything else personally that you've been keeping a secret and need to get off your shoulders, it's okay to let it out.
It may even be a huge weight off your shoulders. I know right now that how I feel.
Anyways, my point is just to let everyone know that they aren't alone and I'm owning up to my own personal imperfections. I'm done hiding.
Like I always say... It's okay if you aren't perfect but the first thing to do in order to fix yourself, is to acknowledge and own up to what's broken.
Baby steps.
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