Nutrition Tip of the Day
Be Creative and Adventurous
I have given up on using recipes all the time, because I hate to go to the store for a few ingredients. For instance, I had a recipe that called for leeks, but I don't keep leeks in the house (and I don't really know many people that do!), so I had to be creative and find a substitute (an onion did the trick, not as mild as the leek, but it worked!). I encourage you to get creative with your cooking.
With all the substitution strategies I shared with you over the past week, get adventurous! I always love to find recipes and try to make them healthier! One of my favorite things to do is create dishes that help me "clean out the fridge." I can never replicate them, but I don't waste as much food and it's fun! Try it and see if you enjoy it.
Exercise Tip of the Day
Never Let Your Knees Go Past Your Toes
If any of you have knee problems like I do, I'm sure you've heard this! When doing any kind of weight bearing exercise (i.e. squats, lunges, etc.), never let your knee pass your toes. If you let your knee get past your toes you are frontloading the knee cap and placing unneeded pressure on it. So, the next time you are doing a weight bearing exercise for your legs, remember this rule!
Saturday, April 24, 2010
How to Read a Food Label: Proteins
When discussing proteins, one of the first things you might hear is: "Proteins are the building blocks of muscle," and amino acids are the building blocks of proteins. If we look back to our high school days, we might remember the DNA molecule (the one that looks like a two sided staircase). Well, our DNA is made up of nucleotides, which are the building blocks of amino acids. So...muscles are made of proteins that are formed from amino acids and DNA. But what does all this have to do with nutrition labels?
When looking at a nutrition label you will notice a gram amount for how much protein is in the food product. Since proteins build up muscle cells (remember, the number of our muscle cells never change) by making them larger (aka hypertrophy, we've all heard of atrophy, where the muscle cells get smaller, hypertrophy is the opposite!), proteins are an essential part of our diet!
Not only are proteins a key component in muscle cells, but in other cells as well. DNA codes for proteins, and proteins do not just make up muscle cells but also hormones, cell membranes, bone, blood cells, enzymes and much more! Protein can be found in meat, poultry, legumes, eggs, milk products, and nuts. The recommended amount of proteins is .36 grams per pound per day. For example, a person who weighs 140 pounds needs approximately 50 grams of protein per day. Remember, there are always exceptions to the rule :)
When looking at a nutrition label you will notice a gram amount for how much protein is in the food product. Since proteins build up muscle cells (remember, the number of our muscle cells never change) by making them larger (aka hypertrophy, we've all heard of atrophy, where the muscle cells get smaller, hypertrophy is the opposite!), proteins are an essential part of our diet!
Not only are proteins a key component in muscle cells, but in other cells as well. DNA codes for proteins, and proteins do not just make up muscle cells but also hormones, cell membranes, bone, blood cells, enzymes and much more! Protein can be found in meat, poultry, legumes, eggs, milk products, and nuts. The recommended amount of proteins is .36 grams per pound per day. For example, a person who weighs 140 pounds needs approximately 50 grams of protein per day. Remember, there are always exceptions to the rule :)
Friday, April 23, 2010
TOTD
Nutrition Tip of the Day
Read Nutrition Labels
Well, this tip is really going to be a plug to get you hooked to read for the next few days! In the next few days I will be explaining exactly how to read a food label. Today we are touching upon calories, but stay tuned :)
Anyways, it is important to learn how to read a food label! You can find out so many things about what you're eating by learning how to "interpret" the food label.
Exercise Tip of the Day
Give Yourself Incentives
I know I touched upon this earlier when describing my personal goals, but it is so important to give yourself an incentive! Whether it's fitting in to a certain pair of jeans, or getting a pedicure...find something that motivates you!
Read Nutrition Labels
Well, this tip is really going to be a plug to get you hooked to read for the next few days! In the next few days I will be explaining exactly how to read a food label. Today we are touching upon calories, but stay tuned :)
Anyways, it is important to learn how to read a food label! You can find out so many things about what you're eating by learning how to "interpret" the food label.
Exercise Tip of the Day
Give Yourself Incentives
I know I touched upon this earlier when describing my personal goals, but it is so important to give yourself an incentive! Whether it's fitting in to a certain pair of jeans, or getting a pedicure...find something that motivates you!
Why do Calories Count?
We have all heard about counting calories and the recommended intake of 2,000 calories, but what exactly is a calorie? Technically, a Calorie is the amount of heat required to raise one mL of water, one degree Celsius. But, what does that mean for us in terms of nutrition? Basically, a calorie is a unit of energy (only energy could raise temperature).
You will notice that in the above paragraph I capitalized one Calorie and left the other uncapitalized (is that even a word?). When we are discussing food calories (not capitalized), the number on the nutrition label is technically a kilocalorie (1,000 normal Calories). Basically, a calorie is stored energy.
In chemistry, stored energy is also known as potential energy--it has the potential to do something. That is the same with calories in food, it has the potential to be energy!
You will notice that in the above paragraph I capitalized one Calorie and left the other uncapitalized (is that even a word?). When we are discussing food calories (not capitalized), the number on the nutrition label is technically a kilocalorie (1,000 normal Calories). Basically, a calorie is stored energy.
In chemistry, stored energy is also known as potential energy--it has the potential to do something. That is the same with calories in food, it has the potential to be energy!
Thursday, April 22, 2010
Workouts A, B, C, and D
Okay, here are the 4 workouts that Coach K and I have been doing together. For the first four weeks we are doing 2x15, then we are going to increase our sets and do 3x15. After the initial 8 weeks we are going to increase our weight and do 3x10. We are keeping the repetitions higher because we are wanting to train for endurance. The only exceptions are the abdominal exercises (most of which we will start with 20 reps and increase to 25 or 30 depending on the exercise). Enough rambling, here are our workouts.
We do every exercise in pairs so we do the first 2 together and then do the next two, etc.
Workout A
ABC Squats
Frog Crunches with a Leg Lift
Push-ups
Sternum Pull-ups
Plie Squat with Bicep Curl
Accordian Crunch
Crunches with a Ball Toss & Twist
Lateral/Front/Rear Delt Raises with Squats
Tricep Kickbacks
Supermans
Workout B
Single Leg Squats with Bicep Curl & Shoulder Press
Tricep Ropes
Wide Grip Super Pulls
Back Extensions
Swiss Ball Pull-ins (for lower abs)
Decline Crunches with Punches
Swiss Ball Pull-ins (for hamstrings)
Hip Sled (aka Leg Press)
Calf Raises
Dumbbell Chest Press
Workout C
Standing Lunges with Bicep Curls
Ball Crunches
Decline Chest Presses
Lat Pull Downs
Bicycles
Side Lying T-Twists
One Arm Rows with Tricep Kickbacks
Romanian Deadlifts
Supermans
Bridge Holds
Workout D
Single Leg Squat with Leg Curl on Swiss Ball
Dumbbell Incline Chest Press
Rope Climbers
Toe Touch Crunches
Tricep Dips
Bicep Curl with Shoulder Press
V-sits with Medicine Ball between Legs
Leg Curls
Ball Marches
Reverse Lunges with Dumbbell
We do every exercise in pairs so we do the first 2 together and then do the next two, etc.
Workout A
ABC Squats
Frog Crunches with a Leg Lift
Push-ups
Sternum Pull-ups
Plie Squat with Bicep Curl
Accordian Crunch
Crunches with a Ball Toss & Twist
Lateral/Front/Rear Delt Raises with Squats
Tricep Kickbacks
Supermans
Workout B
Single Leg Squats with Bicep Curl & Shoulder Press
Tricep Ropes
Wide Grip Super Pulls
Back Extensions
Swiss Ball Pull-ins (for lower abs)
Decline Crunches with Punches
Swiss Ball Pull-ins (for hamstrings)
Hip Sled (aka Leg Press)
Calf Raises
Dumbbell Chest Press
Workout C
Standing Lunges with Bicep Curls
Ball Crunches
Decline Chest Presses
Lat Pull Downs
Bicycles
Side Lying T-Twists
One Arm Rows with Tricep Kickbacks
Romanian Deadlifts
Supermans
Bridge Holds
Workout D
Single Leg Squat with Leg Curl on Swiss Ball
Dumbbell Incline Chest Press
Rope Climbers
Toe Touch Crunches
Tricep Dips
Bicep Curl with Shoulder Press
V-sits with Medicine Ball between Legs
Leg Curls
Ball Marches
Reverse Lunges with Dumbbell
Meal Plan for the Upcoming Week
I am not sure if many of you know this, but right now I am doing a 40 day challenge to not go to the grocery store for anything but fresh veggies and fruit (you can journey with me at my other Blog: 40 Day Challenges). The reason I bring this up is because I am having to be a little more creative in my recipes...so bear with me :)
Sunday, 4/24
Sesame Chicken (in the slow cooker from The Better Homes & Gardens, Slow Cooker Cookbook), with Brown Rice, Steamed Veggies and Fruit Salad
Monday, 4/25
Spicy Chicken Fried Rice (using chicken from Sunday) with Green Salad and Fruit
Tuesday, 4/26
Oven baked BBQ Ribs with Whole Wheat Cous-Cous and Green Salad
Wednesday, 4/27
Chicken Enchilada Casserole (load in the veggies...zucchini, corn, onion, tomatoes!) with Spanish Rice, and Cornbread
Thursday, 4/28
Leftovers
Friday, 4/29
Roasted Red Pepper Sauce with Whole Wheat Pasta, Green Salad and Fruit
Saturday, 4/30
Baked Sweet Potatoes, Cheese Pennies (add sliced Ham), Green Salad and Fruit
Sunday, 4/24
Sesame Chicken (in the slow cooker from The Better Homes & Gardens, Slow Cooker Cookbook), with Brown Rice, Steamed Veggies and Fruit Salad
Monday, 4/25
Spicy Chicken Fried Rice (using chicken from Sunday) with Green Salad and Fruit
Tuesday, 4/26
Oven baked BBQ Ribs with Whole Wheat Cous-Cous and Green Salad
Wednesday, 4/27
Chicken Enchilada Casserole (load in the veggies...zucchini, corn, onion, tomatoes!) with Spanish Rice, and Cornbread
Thursday, 4/28
Leftovers
Friday, 4/29
Roasted Red Pepper Sauce with Whole Wheat Pasta, Green Salad and Fruit
Saturday, 4/30
Baked Sweet Potatoes, Cheese Pennies (add sliced Ham), Green Salad and Fruit
TOTD
Nutrition Tip of the Day
Meal Planning is Essential
Since Thursdays are the day that I post my meal plan for the following week (I will be posting that later this evening), I thought it would be the perfect time to discuss planning meals. I have found that planning my meals in advance not only insures that I do not fall in to temptations to grab fast food, but it also helps me save money when shopping.
Planning meals in advance takes a little time and creativity (I am known to get in to a rut!), but in the long run it really pays off. I place my meal plan on the side of the fridge and mark what I need to buy next to each meal so that way when I go to the store I know exactly what I need! Plus, I don't find myself going to the store every night for one ingredient I forgot!
Exercise Tip of the Day
Try Interval Training
A few days ago I mentioned how necessary it is to get your heartrate in to the your "fat burning zone." During interval training, you vary the intensity of your workout. By going at various speeds (always begin with a warm-up), you will help to keep your heartrate within the fat burning zone. For example, by doing a very high intensity your heartrate will reach the upperlimits of your fat burning zone, and then by decreasing intensity (just a little) your heartrate will stay within the lower limits of the fat burning zone.
The advantage of doing interval training is that it keeps workouts from being too boring, and too overwhelming! By varying intensity it keeps the workout new and fun. And by doing interval training, what seems like a daunting task (keeping your heartrate at the upper end of your fat burning zone), isn't quite so daunting because you are doing it in intervals instead of all at one time.
Meal Planning is Essential
Since Thursdays are the day that I post my meal plan for the following week (I will be posting that later this evening), I thought it would be the perfect time to discuss planning meals. I have found that planning my meals in advance not only insures that I do not fall in to temptations to grab fast food, but it also helps me save money when shopping.
Planning meals in advance takes a little time and creativity (I am known to get in to a rut!), but in the long run it really pays off. I place my meal plan on the side of the fridge and mark what I need to buy next to each meal so that way when I go to the store I know exactly what I need! Plus, I don't find myself going to the store every night for one ingredient I forgot!
Exercise Tip of the Day
Try Interval Training
A few days ago I mentioned how necessary it is to get your heartrate in to the your "fat burning zone." During interval training, you vary the intensity of your workout. By going at various speeds (always begin with a warm-up), you will help to keep your heartrate within the fat burning zone. For example, by doing a very high intensity your heartrate will reach the upperlimits of your fat burning zone, and then by decreasing intensity (just a little) your heartrate will stay within the lower limits of the fat burning zone.
The advantage of doing interval training is that it keeps workouts from being too boring, and too overwhelming! By varying intensity it keeps the workout new and fun. And by doing interval training, what seems like a daunting task (keeping your heartrate at the upper end of your fat burning zone), isn't quite so daunting because you are doing it in intervals instead of all at one time.
Wednesday, April 21, 2010
Lions, and Tigers, and Reps and Sets...Oh My!
When you hear the words repetitions and sets are you confused? I remember hearing those words the first time and wondering what they meant. Well, here is a quick overview about them. Hopefully, you'll feel more confident after reading this and be able to add them in to your workout "lingo" :)
Repetitions (aka Reps): The amount of times you complete a certain exercise. The most common number of repetitions usually ranges between 10 and 15.
Sets: The number of times you will complete each number of repetitions. The most common number of sets is 2 to 3.
The most common form of writing reps and sets together is 2x15, 3x10, etc. Translated, this means 2 sets of 15 reps (30 total), and 3 sets of 10 reps (30 total). Now, why don't we just do 30 and call it a day instead of doing 2 or 3 sets? Well, if you are able to do 30 in a row, the resistance (aka weight or dumbbell) required would be much less than if you were to do 15, then rest and do 15 more. At the end of each set, the last 2 or 3 reps should be fairly hard to do. If the last 2 or 3 are hard to complete, then you have found a good weight! If the last 2 or 3 are too easy, then you may need more weight.
What is the best number of reps and sets? This totally depends on your goal. If your goal is to tone and get endurance, then sticking with a higher number of reps and 2 to 3 sets is ideal (i.e. 3x10, 2x15). If your goal is to gain larger amount of muscle mass then a lower number of reps and sets is ideal (i.e. 5x5, 3x3).
Repetitions (aka Reps): The amount of times you complete a certain exercise. The most common number of repetitions usually ranges between 10 and 15.
Sets: The number of times you will complete each number of repetitions. The most common number of sets is 2 to 3.
The most common form of writing reps and sets together is 2x15, 3x10, etc. Translated, this means 2 sets of 15 reps (30 total), and 3 sets of 10 reps (30 total). Now, why don't we just do 30 and call it a day instead of doing 2 or 3 sets? Well, if you are able to do 30 in a row, the resistance (aka weight or dumbbell) required would be much less than if you were to do 15, then rest and do 15 more. At the end of each set, the last 2 or 3 reps should be fairly hard to do. If the last 2 or 3 are hard to complete, then you have found a good weight! If the last 2 or 3 are too easy, then you may need more weight.
What is the best number of reps and sets? This totally depends on your goal. If your goal is to tone and get endurance, then sticking with a higher number of reps and 2 to 3 sets is ideal (i.e. 3x10, 2x15). If your goal is to gain larger amount of muscle mass then a lower number of reps and sets is ideal (i.e. 5x5, 3x3).
TOTD
Nutrition Tip of the Day
Substitution Tip #8 (sorry I miscounted yesterday!): Try Fresh instead of Processed foods
Processed foods are all around us, but it's time for a fresh food revolution! Fresh fruits and vegetables have more nutrients and less sodium than processed foods. Now, I know that buying fresh foods can be a little more expensive, but in a recent study published by the AMA (American Medical Association), families who ate fresh fruits and vegetables spent less on medical costs than those who primarily ate processed foods. So it may seem like more now, but over the long haul it is worth it!
Buying fresh foods doesn't necessarily mean you have to buy expensive fruits and vegetables from your grocery store. Try a local farmer's market. Here in Fresno we have a few that are throughout the week, and it makes a fun outing for the family and supports local growers. It also gives us a great time to talk to our children about healthy choices and introduces them to the plethora of wonderful fresh choices!
Exercise Tip of the Day
Breathe, Breathe, Breathe
Have you ever noticed how our natural inclination when doing something hard is to hold our breath? For instance, when lifting a box from the floor we hold our breath when picking it up. Well, this is also what many of us do when exercising and it makes it much harder! Proper breathing while exercising is essential. Breathing properly helps deliver oxygen to your working muscle cells.
When doing resistance training it is important that you breathe OUT during the hard part (usually what is called the concentric phase of the exercise). For example, when doing a bicep curl you would lift the dumbbell from below your waist towards the shoulder. It is during this phase that you would breathe out, and during the lowering phase you would breathe in. This is the rule of thumb for most exercises. Try it, and you'll be surprised at what a big difference it makes! On a side note, this is also the type of breathing they teach you to do during labor.
Substitution Tip #8 (sorry I miscounted yesterday!): Try Fresh instead of Processed foods
Processed foods are all around us, but it's time for a fresh food revolution! Fresh fruits and vegetables have more nutrients and less sodium than processed foods. Now, I know that buying fresh foods can be a little more expensive, but in a recent study published by the AMA (American Medical Association), families who ate fresh fruits and vegetables spent less on medical costs than those who primarily ate processed foods. So it may seem like more now, but over the long haul it is worth it!
Buying fresh foods doesn't necessarily mean you have to buy expensive fruits and vegetables from your grocery store. Try a local farmer's market. Here in Fresno we have a few that are throughout the week, and it makes a fun outing for the family and supports local growers. It also gives us a great time to talk to our children about healthy choices and introduces them to the plethora of wonderful fresh choices!
Exercise Tip of the Day
Breathe, Breathe, Breathe
Have you ever noticed how our natural inclination when doing something hard is to hold our breath? For instance, when lifting a box from the floor we hold our breath when picking it up. Well, this is also what many of us do when exercising and it makes it much harder! Proper breathing while exercising is essential. Breathing properly helps deliver oxygen to your working muscle cells.
When doing resistance training it is important that you breathe OUT during the hard part (usually what is called the concentric phase of the exercise). For example, when doing a bicep curl you would lift the dumbbell from below your waist towards the shoulder. It is during this phase that you would breathe out, and during the lowering phase you would breathe in. This is the rule of thumb for most exercises. Try it, and you'll be surprised at what a big difference it makes! On a side note, this is also the type of breathing they teach you to do during labor.
Tuesday, April 20, 2010
TOTD
Nutrition Tip of the Day
Substitution Tip #6: Try Olive Oil instead of Butter
Now, I am from the Midwest, and it is almost a sin to say that there is a butter substitute :) Despite my upbringing, switching from butter to olive oil is a very good and extremely healthy substitution to make. That doesn't mean I don't use butter for some things, but for some things olive oil is a good substitution (sauteeing, keeping noodles from sticking together, etc.). The nutrients in olive oil far outweigh the nutrients in butter. Olive oil contains much less saturated fat, cholesterol and sodium than butter. Try it in a few things--it adds such a rich flavor!
Exercise Tip of the Day
Do Small Acts of Physical Activity all Day Long
Just like I mentioned in my posting today, it is important to find some small increments of time to add in physical activity. For example, find a few times in a day to do 15-20 minutes of small acts of physical activity like dishes, walking, gardening, etc. By creating some time to work in small increments it won't seem so overwhelming and impossible to create a 45 minute block!
Substitution Tip #6: Try Olive Oil instead of Butter
Now, I am from the Midwest, and it is almost a sin to say that there is a butter substitute :) Despite my upbringing, switching from butter to olive oil is a very good and extremely healthy substitution to make. That doesn't mean I don't use butter for some things, but for some things olive oil is a good substitution (sauteeing, keeping noodles from sticking together, etc.). The nutrients in olive oil far outweigh the nutrients in butter. Olive oil contains much less saturated fat, cholesterol and sodium than butter. Try it in a few things--it adds such a rich flavor!
Exercise Tip of the Day
Do Small Acts of Physical Activity all Day Long
Just like I mentioned in my posting today, it is important to find some small increments of time to add in physical activity. For example, find a few times in a day to do 15-20 minutes of small acts of physical activity like dishes, walking, gardening, etc. By creating some time to work in small increments it won't seem so overwhelming and impossible to create a 45 minute block!
Everyday Activities as Exercise
I know we have all heard the physical activity guidelines: 30 minutes a day. But how do we get in those 30 minutes between working and caring for our families? Well, one way is that everyday activities can be exercise. For instance, doing housework can burn as many as 240 calories an hour, walking briskly with a stroller can burn as many as 300 calories an hour, and gardening can burn as many as 325 calories an hour.
Now, I know we all don't have time to do things for an hour at a time (unless we have a babysitter!). But think of everything in small increments of 15-20 minutes. So, if you can put in 3-5 small increments a day (this totally reminds me of the beginning of the movie About a Boy and his time increments!), you'll have your recommended amount of physical activity in for the day! For instance, if you are able to clean the house for 20-30 minutes, then later take a walk for 15-20 minutes, and do some weeding for 15-20 minutes, you'll have your recommendations in.
Getting our workouts in takes a little planning, but it's worth it! We will feel more energized and better!
Challenge: Try to pick a few activities tomorrow to put into your day!
Now, I know we all don't have time to do things for an hour at a time (unless we have a babysitter!). But think of everything in small increments of 15-20 minutes. So, if you can put in 3-5 small increments a day (this totally reminds me of the beginning of the movie About a Boy and his time increments!), you'll have your recommended amount of physical activity in for the day! For instance, if you are able to clean the house for 20-30 minutes, then later take a walk for 15-20 minutes, and do some weeding for 15-20 minutes, you'll have your recommendations in.
Getting our workouts in takes a little planning, but it's worth it! We will feel more energized and better!
Challenge: Try to pick a few activities tomorrow to put into your day!
Monday, April 19, 2010
TOTD
Nutrition Tip of the Day
Substitution Tip #6: Try Dark Chocolate instead of Milk Chocolate
It's ironic that I mention to you my struggle with sugar and now in my tip of the day I'm talking about chocolate! LOL! But, seriously, if you haven't tried dark chocolate...it is time! About 4 years ago, I was a milk chocolate fan...dark chocolate wasn't sweet enough, but after seeing all the health benefits of dark chocolate versus milk chocolate (check out Dark Chocolate is Healthy Chocolate), I was convinced and made the switch. It's like dream come true...healthy chocolate (of course everything in moderation!). Just try it and see if your taste buds can make the switch too!
Exercise Tip of the Day
Have a Plan of Action
When doing any kind of workout it is important to follow a plan. We have all seen those people in the gym who do 10 leg exercises and then 1 arm exercise. By creating a workout plan you can target the areas you'd like to improve upon and make sure that your workouts are balanced! Having an action plan may take a little more time, but in the end you will be happier with the results!
Substitution Tip #6: Try Dark Chocolate instead of Milk Chocolate
It's ironic that I mention to you my struggle with sugar and now in my tip of the day I'm talking about chocolate! LOL! But, seriously, if you haven't tried dark chocolate...it is time! About 4 years ago, I was a milk chocolate fan...dark chocolate wasn't sweet enough, but after seeing all the health benefits of dark chocolate versus milk chocolate (check out Dark Chocolate is Healthy Chocolate), I was convinced and made the switch. It's like dream come true...healthy chocolate (of course everything in moderation!). Just try it and see if your taste buds can make the switch too!
Exercise Tip of the Day
Have a Plan of Action
When doing any kind of workout it is important to follow a plan. We have all seen those people in the gym who do 10 leg exercises and then 1 arm exercise. By creating a workout plan you can target the areas you'd like to improve upon and make sure that your workouts are balanced! Having an action plan may take a little more time, but in the end you will be happier with the results!
My Progress
Okay, time for me to be held accountable and fess up! I started off with a bang, but didn't end the week so well :( Let's start with the good: I worked out on Tuesday and Thursday with Coach K (using Workouts A & B--I will get those posted this week), I went to open gym (for basketball) on Thursday, and walked to church on Sunday (only about 3/4 mile total). Overall, my physical activity was on target for where I wanted to be. But now it's time to fess up about nutrition...
I did really well Monday through Friday...then it was time for my free days...and I have to admit I ate WAY too much sugar and unhealthy food. It felt good at the moment, but now my body just wants more (that's the bummer about sugar! It has that affect on our bodies and is actually addictive). So, today has been a struggle! I feel like it's a boxing match...Sugar in one corner and me in the other! Right now, sugar has the advantage, but I'm not going to let it get a KO :) I'll keep you updated on the match, every Monday I am going to update you on my progress!
On a side note, it's tough to remember what I did last week...I had to write it all down in my nutrition journal (I kept a little workout log of what physical activity I did!). This baby brain is killing me...I've heard it never goes away, but I guess my beautiful girl is worth it :)
I did really well Monday through Friday...then it was time for my free days...and I have to admit I ate WAY too much sugar and unhealthy food. It felt good at the moment, but now my body just wants more (that's the bummer about sugar! It has that affect on our bodies and is actually addictive). So, today has been a struggle! I feel like it's a boxing match...Sugar in one corner and me in the other! Right now, sugar has the advantage, but I'm not going to let it get a KO :) I'll keep you updated on the match, every Monday I am going to update you on my progress!
On a side note, it's tough to remember what I did last week...I had to write it all down in my nutrition journal (I kept a little workout log of what physical activity I did!). This baby brain is killing me...I've heard it never goes away, but I guess my beautiful girl is worth it :)
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