week 8~excercise plans

goal~burn 3500 calories
~~~~~~~~~
Totals: 3,649 calories in 10 hr 15 min

Child Care - play, walk/run, vigorous 298 calories in 45 min
Cleaning - multiple household tasks, vigorous 318 calories in 1 hr
Walking - 3.5 mph 50 calories in 10 min
Running - 5 mph 106 calories in 10 min
Church - spiritual dancing 198 calories in 30 min (ck*
Child Care - play, walk/run, vigorous 298 calories in 45 min (ck*
Walking - for exercise (3.5 mph) 101 calories in 20 min
Laundry - doing 171 calories in 1 hr (ck*
Dancing - disco 714 calories in 2 hr
Aerobics - high impact 185 calories in 20 min
Aerobics - high impact 417 calories in 45 min
Cleaning - scrubbing bathroom 302 calories in 1 hr (ck*
Cleaning - multiple household tasks, vigorous 318 calories in 1 hr (ck*
Carrying - under 25 lb at 3 mph (moderate) 53 calories in 10 min (*ck*
Dancing - disco 60 calories in 10 min
Dancing - belly 60 calories in 10 min (*ck*

week 8~food diary

~sunday~
1/2 blueberry dougnut
2 bean burritos from taco bell
left over pizza~2 pieces
i can't remember the rest... today is wednesday...i'm trying to play catch-up. writing this doen helps, but i HAVE GOT TO start recording the calories!!!

monday~
coffee, kashi good friends cereal w/ organic whole milk, still no low fat yet!!!
fish sticks, mac and cheese...i know. i couldn't bring myself to eat something nutritious. organic mac and cheese DOES NOT count!
organic yogurt with prolly wayyy too much granola. it kept me from looking for my chocolate stash, though.
a few pieces of buffalo style chicken nuggets w/ranch and hot sauce
-i didn't do so great today. i didn't eat balanced meals. HOEVER, i did stay up really late working and did NOT eat anything. i felt my tummy growl and felt impowered that i was intentionally ignoring it.

tuesday~
coffee w/sf creamer
3 mini pancakes with 3 T peanut butter and a drop of syrup. ate them each in one bite.
2 pieces of wwbread w/chicken salad, lots of veggies. couldn't finish it.
felt tons of stress...
ate a grilled cheese and some fries from sonic wacky pack (my daughter's).
i was in such a hurry eating in the car, that i know i didn't chew the fries. they hurt to go down...? this is sick! i've got to slow down and prepare!!!!
then i was still soooo super stressed that while i was staying up late to work again, i ate the last 2 pieces of cold pizza. at least it's gone now.


wednesday~
(i went to MOPS today!--there's food galore there! but i resisted the brownies and doughnuts!)
coffee w/hot chocolate pkg in it...hmmm
some garlic bread thing w/veggies on it about a 2 in X 2 in. square
apple dumpings (2)
cinnamon roll w/pecans
protien smoothie w/1/2 banana & strbry for lunch
extra spicy chicken sandwich from wendy's with a side salad and dressing
diet coke
shinerbock-went to some bar to watch belly dancers with cass- it was sooo fun! i got to dance some too!

goals (work in progress)

1. compete in a 5k
2. wear a swim suit comfortably
3. be fit for life
4. teach my family to be fit
5. be an executive national vice president with arbonne international
6. be financially free
7. go on mission trips with family
8. pay for others to go on mission trips
9. learn to play guitar
10. learn to play piano
11. learn to play violin
12. play tennis competitively again
13. travel to europe for a summer (w/o having to worry about money!)
14. learn to ski
15. read the bible cover to cover
16.

week 7~excercise plans

sat ~10 min lower body toning, 10 warm up/cool down, 5 minutes circuit training (*check*)
sun ~ 2 hours dancing (1 hour church, 1 hour dance practice-prolly 1/2 low. 1/2 high impact) (*check*)
monday~warm up 5 min., high-intensity cardio 10 min., 5 min cool down (*check-dang, whew, thx for the dvd loan jenn*)
tuesday~turned to the dvd again...did 5 min warm up, 15 min low impact cardio, 5 min cool down (*sorta check* cuz i didn't do what i intedned)
wednesday~did nothing!!
thursday~walk/run 20 min
friday ~ power sculpt 10 min
saturday~ walk/run 20 min
sunday ~ 2 hours dance practice

week 7~food diary

saturday~
cinnamon roll
4 cups of coffee w/creamer
protien smoothie
bufallo chicken nuggets
i have no idea what i ate for dinner..i'm trying to do this on monday. woops.
but i think i ate 2 more cinnamon rolls.

sunday~
chocolate doughnut
coffee w/creamer and splenda
2 hotdogs w/cheese
2 peanut butter and jelly sandwhiches
2 tortillas w/melted 'icantbelieveitsnotbutter" and cinnamon and sugar
leftover hotdog bun with cheese melted on it...what am i doing?
i apparently did not think about blogging ANY of this, or i would have done better. this is embarrasing.

monday~
1 piece of cinnamon raisin ezekial bread with prolly 2 tbs peanut butter. it was way too much pb, but i couldn't get it too spread. 3 cups of coffee w/creamer
tortilla w/avacado and turkey, water
2 figure 8 weight loss chews, iced coffee w/chocolate soy
hamburger helper kinda thing--but only one serving & water
apple, turkey, cheese

tuesday~ ( i had a friend come to town today!! yikes!!)
sugar free cinnamon dolce latte
2 cookies
sandwhich-2 slices of 7grain bread, chiptle chicken salad, 1/2 avacado, lettuce, sprouts, tomato slice
spinach salad w/ tons of veggies & newman's own vinger and oil dressing
sparkling lemonade
1 cookie
TACOS GARCIA!!
i had 10-15 chips and salsa
guadalajara
naked beef chile rieno
1/2 chicken flauta
water
3 cookies (and then i sent the rest home with my friend)
dang it i've got to add all this stuff up!

wendesday~
kashi 'good friends' cereal w/whole milk (i don't have any low-fat milk!!)
coffee w/vanilla silk
a little granola w/nuts and fruit
tortilla w/chipotle chicken salad and tons of veggies & 1/2 avacado &
salad w/newmans oil and vinegar dressing
yogurt w/ 1/4 c granola
salad w/dressing
2 clementine oranges
2 crackers w/cheese

thursday~
cheerios w/1/2 banana & milk
salad w/ranch and 5 buffalo style popcorn chicken bites (those are about 170 cal for 5...so not too bad)
water
1/4 c granola w/ a few extra almonds
iced coffee w/creamer
taco w/flour tortilla (i know), taco meat, cheese, lots of lettuce and tomatoes.--i only had one!!
this in itself is a miracle
and then i had an arbonne party that night and resisted the cookies and cake...? this is great!
no snack

friday~
a figure 8 version of a "no-bake cookie" (figure 8 chocolate protien w/choco soy milk 2 T natural pb, and a handful of oats) yummy, but the pb does ad a bunch of extra calories...it was 500 c, but i didn't need a snack later
coffee w/vanila silk creamer
tuna fish & spices wrap w/ lettuce (couldn't eat the whole thing)
i did have 5 saltine crackers with it, that added 50 cal.
i'm feeling less hungry. ;-)
2 pieces of pizza & a beer
chocolate(about 6 kisses w/almonds that i had in the freezer)

saturday~
cinnamon roll w/pecans
coffee w/sf vanilla creamer
chicken salad (fried) and ranch, water
did not really hold back on this one...a piece of cherry cheesecake, a brownie w/some sort of marshmallow creme stuff on top of it, and a piece of fudge...so i guess i can at least refuse the "goodies" if it's not my most fave. this is an improvement for me. before, i'd get really despareate and eat stuff that wasn't even yummy, but it cured the craving. now i'm trying to think of the number of hours i'd have to burn calories.
-chilli dogs (2) french fries, but not many. and hot cheetos. we went to the river and had a great time.
i think i also drank about 4-5 beers

workin on this one-little by little

found this on
www.qualityhealth.com

The six unhealthiest foods to avoid at all costs!
1. Soda. An average can of soda has 10 teaspoons of sugar, 150 calories, 30 to 55 mg of caffeine, plus artificial food colors and sulphites. Diet sodas contain artificial sweeteners, which are even more unhealthy, and have even been linked to cancer.
2. Potato chips and French fries. These popular snack foods contain acrylamide, a known cancer-causing agent that is formed when foods are baked or fried at high temperatures. They're also full of trans fats, which have been linked to heart disease, diabetes, and stroke.
3. Doughnuts. Break a doughnut down, and you'll find nothing more than refined sugar and flour, artificial flavors, and partially hydrogenated oil that is loaded with trans fats. A true heart attack on a plate, doughnuts have no redeeming qualities whatsoever.
4. Coffee cake and other baked goods. These foods almost always contain high amounts of trans fats as well as corn syrup, preservatives, and artificial flavors and colors. In fact, not only are these foods often made with hydrogenated oils, but they're usually fried in them too. True triggers for diabetes, cancer, and heart disease!
5. Luncheon meats/hot dogs. Processed meats like these contain a cancer-causing ingredient known as sodium nitrite.
6. Canned soup. Most canned soups have high levels of trans fats, sodium, and artificial preservatives. Just one cup can contain almost 1,000 milligrams of salt, nearly half of the recommended daily guidelines. This is a blood pressure nightmare!

omg

i've got tons of things to confess about eating like crap. you could almost copy jennifer's blog and paste it into mine. i've hid in the kitchen, i've driven to a different mcdonalds because i thought the girl at the window was starting to think i was a pig (since i was going EVERDAY!). i've "evened the food out", too. even today. sadly. i'm struggling here. trying, but not really. cutting things out, sorta. i do soooo much better if i'm doing a structured type of excercise. i AM being more active and have felt a difference. we'll see what it does on the scales, though...weigh in today. yikes. but i have GOT to get busy with a structured work out. i will drop the fat like hot cakes, and i know that. but why won't i do it? aarrrgghh!!!!
i'm sooo frustrated with myself.
i am definitely going to drop all eating after 8:00 pm. in a weeks time, i bet it'd be about 500 calories...i don't do it everyday. i am also thinkin i'm going to stop eating from the serving dish. i know it sounds gross. but i'm a mom, and i do it a lot. especially when i'm ooking, or it's a desert. from now on, i will try to sit at the tabel and eat from a plate. novel idea, huh.

it wasnt that bad...

i weighed in friday...and hey, i didn't gain weight! i didn't lose a ton, but i didnt gain!
changing very little the last two weeks still resulted in some weight loss...not to shabby. gosh if i change one more thing this next time...hmmmm...the possibilities of greater weight loss are limitless!!

i'm gonna weigh in tomorrow?

i'm nervous. i rebuke this anxiety, fear and condemnation from the devil in Jesus' name!

i didn't try my best...and therefore i'm feeling some consequences. i wanna be a participant in this race, not an observer.

i want to start trying my best. i'm better than this! my church has been declaring things recently, so i want to pass this one on...(i'm gonna say this one out loud, with authority and mean it!!)

Declaration of Destiny (2 Tim. 1; Romans 8; Col. 2)
"Jesus, You have selected me before the beginning of time to recieve grace and not condemnation. I have a God given responsibility on this earth that is only assigned to me and Jesus will provide for me everything I need to fulfill that assignment.

No demon, no sickness, and no hardship can keep me from walking in my dstiny. Every obstacle I face must submit to my God given Kingdom authority. All principalities and powers were defeated through the death and resurrection of my Lord.

I am destined to share in His glory and to walk in glory...amen!"

real age

i'm really 31.6...my "real age" is 33.4.

this test was an eye opener...cause in my heart i'm only early 20's.

internal feelings about food

1. When did you start using food for non-nutritional reasons? Why was it that you started medicating yourself with food, taking care of yourself with food and comforting yourself with food? Go back to that time and write down what you were feeling and experiencing at the time.
this goes way back. as far as i can remember. don't think it was too uncommon, but i'd get treats for doing good, or we'd eat ice cream if we didn't feel good. i LIKE the way sweets taste, and so it has always been a treat for me. i remember being around 5-7 and hiding food, and sneaking money for candy. my family spoke things over me, too. like-"everyone in the bates family is fat", or when we over eat it was, "that's the old bates blood". it was not abnormal for eating to be a treat, or comfort. it is making me so aware of what i do for my kids. i know when i was a kid, i felt fat. i think it was about 2nd grade when a little boy said it. i think i just started eating more and more. i remember feeling deprived if i didnt get a sweet snack or treat. i'd say i was younger than 7 when i remember my grandmother trying to help me "diet". she'd give me diet candy...tasted like crap, but dang that must have been confusing for a kiddo. i always felt fat-wheter or not i really was.
2. Write down all of the insecurities that you're feeling right now.
i feel uncomfortable in my skin, in my clothes, in big crowds. i feel like people look at me as being "unhealthy" or they judge me because of my size.
3. Now look at your answers to question one and question two together. The answers to question two may be more specific because you don't have to remember as far back, but do you see similarities?
i felt uncomfortable then and now...i medicated my emotions with food.
4. Now take every comment, fear and anxiety that you wrote down in response to questions one and two and challenge them. In writing. For example, if one of your fears is, "My spouse isn't really attracted to me because of my weight," challenge it by writing down a piece of evidence. Evidence isn't, "Because that's the way I feel." Write down any facts you have that can support your challenge. For example, "My spouse met, fell in love with, and married me while I was at my heaviest weight." Challenge every fear and negative thought you wrote down in this manner with facts you can support.
i am working on my body inside and out, and therefore it is changing. i am fearfully and wonderfully made. i bring light to darkness and crowds of people are drawn to the light. i don't walk in fear of anything, anyone, or any circumstance, and therefore judgement or man's opinion does not affect who i am or what i'm doing.

week 3/4...what happened?

i can do this. i can do this. i can do this. i can do this. i can do this....i deserve to be fit and healthy, living at my fullest potential, doin the work of the Lord. i am more than a conqueror.

i didnt touch the assignement last week. so many things the enemy attacked us with...too many excuses. not sure why i can't place it as a priority in my life even when things are crazy. i instead turned back to food. it takes so little effort to do that. i'm sure i'll get to the bottom of it with the support and encouragement of this group.

week two!

our homework to blog about our thinking has gotten me to doin some thinking. did i already say that? well after taking the dr.phill test, i've discovered a few things about who i was. i say who i was, because i answered the questions as who i was a few weeks ago. but really, i'm already changing. i used to internalize, label, have frustration thinking, and the "all or nothing" attitude. so this set me up for a few pitfalls. i always took resposibility for my weight being out of control, so that was good. i wasn't blaming anybody. but it was also sooo much pressure when thats in combination with saying wrong things about myself. cuz then i'd say to myself, "i can never do this", or "i've always been a big gal"...so this was all so detrimental to my health and success. i don't know how many times i had the all or nothing attitude just last week (i ate a LOT of cookies-just to get rid of them!?). i want to change this for sure! i learned a bit about this when i read a book a few years ago called "sink reflections". it's about home organization and routines, but i discovered i was this way when it came to my home...a perfectionist in some sort of wierd way. so i guess i've been this way all along with my health, too. i don't wanna be this way any more!! i heard this quote the other day, regarding my business, but it applies to my health goals, too... "the greatest gap in life is between knowing and doing."--john maxwell
now i know.
now i'm gonna do.
~~water~~we all know it's soooo good for us, but oh my gosh! it's sick how i used to not even drink anything all day long...much less drink water. no wonder i wasn't feeling so great. the article we read said >>>1. Water is the essence of life. Life cannot exist without water. We must always be adding fresh water to our bodies in order to keep them well hydrated. Water can be a wonder cure for a lot of common illnesses such as headaches, fatigue, joint pain, and much more. We can go for weeks without food, but only 3 days without water. Over half your body is made up of water.
...so, i'm drinkin it. i actally tried to drink a diet dr. pepper and i couldn't do it. sunday i was craving one, but i'm trying to avoid them now. i liked the ddp as a treat. now i'm drinking my figure8 daily detox tea, coffee (i know, i know), water with lemon, or lime & when i want a sweet drink-i'm drinkin water with lemon and a tablet of stevia (an herbal sweetener) dissolved in it...kinda like a lemonade. i think its yummy.
~~excercise~~yes. i can do 75 minutes this week. i've already knocked out half!!

week one. it started monday for me.

monday~so i didnt really get started till today. i know. i set myself up for that one. i had my daughter's birthday and then the weekend (are weekends hard or is it just me?).
::today was upper body. i spent 12 minutes on arms using free weights. hit all the big spots. chest, back, tri, bi, shoulders. then i did an 8 minute ab workout- it's a dorky little dvd filmed in the early 90's, but it works. you just have to ignore ALL the sp@ndex!! total:20 min.
i ate pretty well. no major slip ups. i did have some carbs without a protien for snack at night. i was trying to have a strawberry slushy instead of ice cream (like the rest of my family), but couldnt think of a protien that would taste good with it...

tuesday~i had a tough time getting out of bed. but i went ahead and gave it the old college try on the treadmill. my intensity level was pretty low cuz i was having some joint aches. but i kept on pushing through...and so half way through i was able to pick it back up to the level that i normally start at. so-total:20 min
i don't think i ate so great today. i don't remember eating breakfast. i ate crap for lunch. had a good snack, and a yummy peanut butter/chocolate Figure 8 protien smoothie for dinner. then i had 2 almond cookies at a presentation i had that night. okay to be quite honest: she sent me home with 5 , so everyone in my family could have one- and i ate 2 cookies in the car. sick, huh? i thought it was a funny one to share.

wednesday~not sure what happened to me. slept in. i did stay up late working and so i guess that through me off. this was to be my lower body work out session. so i'm having some issues with my left knee. i think i kinda tweaked it in an ice slip. i put the old dvd and instead of doing lower body for half an hour, i did an 8 minutes stretch. and then i did a few squats (w/o weights). really, it was not at all what i planned. but i'm glad that i did have some activity. total:12 minutes
didn't eat as i had hoped either...it was home group, and i ended up eating fast food for dinner. i had a cheeseburger. but i didn't have fries...that's an improvement, for sure.

thursday. hmm. cardio day. didn't EVER get around to it. slept in later that i should have. i'm not doin so great doin it on tue, thurs . i love sat, though. i run so much better, if i've been up for a while. so next week i may try mon, wed, fri, and then if i want to go all out, i may do a sat cardio too. i've been eating these stupid cookies that were brought for home group. i've put the rest (after i ate about 7) in the freezer. really, last night, i was thinking about what was said at our conference at church. who am i? who do i think i am? well for years, i said "i have always been a big girl", or "no one in my family is thin"...so CRAP!!!!!! this a lie! this is NOT who i am.

friday~ i woke up un prepared. i need to have my work out clothes ready the night before. no excuses. so, instead of doing upper body, i instead, just did a quick 8 minute ab work out. glad it was activity, but i haven 't met my goal fo the day. the day's not over yet, though.
so back to the negativity stuff that i have been attacking myself with for years. I have been cursing myself for years. i break off these curses that i have spoken over myself in the name of Jesus. i am ...wonderfully made, a temple for the Holy Spirit, full of the gifts of the Spirit. i have self- control. i'm gonna say that one again. i have self-control. i really do. let the weak say "i am strong". i am strong! i am fit! i am living to my fullest potential. i will not be subject to a yoke of slavery again. i am free! even while i write this, my mind is being attacked with a barrage of lies! i must renew my mind. i realized this morning why i keep eating like crap. wednesday is my weigh in day with another wight loss challenge that i'm doing with arbonne. i discovered that i've lost 7 1/2 lbs. ..and i like the results, that i'm having...and slowly complacency creeps in. i hear "wow, you've done good...this cookie won't hurt"...well, i don't want to settle for 7 lbs. i need to lose 40. i have plateued at this weight that i'm at, before. i have self-control. i have perserverence. i will push onward for the prize (both spiritually and physically!). i'm going to ignore my flesh and circumstances for they are not reality! they are not truth. i am who the bible says i am.

excercise...

wow. excercise, huh.
okay. i've already been trying to excercise regularly, but noone has ever held me accountable. this'll be good.
my plan is to follow "Body fo Life".
:: 6 days a week
:: alternating days of cardio (20 minutes) and toning (alternating upper & lower body)
i tried this a few years ago, and it worked great. it kept my body guessing. it was a routine that kept increasing in difficulty. so i thought it was great for beginners or even body builders. i actually think the average person can do this. i'm attempting it now.
the whole thing that i think is different is this: you don'd just hop on the treadmill and run for 20 minutes. it's the intensity level that is always changing. so that's how it works for someone who has been fit for years or someone who is just startin out.

food

the diet i am choosing for myself is a combo::
~i am applying the principals from "Body for Life" by Bill Phillips (great book & web-site). this means a series of 6 small meals/snacks throughout the day. high protien and low carb, good carbs always in combination with a protien. this will be the way of life for me 6 days a week, and on the 7th day i take a break and eat some "no-no's". i get it all out of my system.
~i'm not spending much time on this one...but-i'm trying to keep my calorie intake at 1300-1500 calories. this is new for me...still unsure about this. i've used points (24 weight watcher points) for sooo long. any feed back on this would be helpful.
~i'm also following the Figure 8 system by Arbonne-drinking their protein shakes (2 pts) and fiber shakes (0 pts) (or combining the two), taking their supplement (when i can remember), and eating the wieght loss chews (tastes like candy!). i drink the shakes for breakfast or snacks, usually 1-2 a day. i use the chews when needed, ususally a snack or "dessert". the whole system fints into my "body for life". it's all high protien and low carb, and it doesn't use artificial sweetners.

emo

well, there's sooo many reasons why i need to compete in this wight-loss challenge. for starters, i know that i HAVE to have accountability. i've tried and failed too many times on my own. i've tried weight watchers (which is great, by the way) and did pretty well. the plan is good, but weighing in, in front of someone, who is gonna write it down, makes a BIG difference. secondly, i'm just feelin it in my spirit, that it's urgent for me to be physically fit. i feel so opressed and imprisoned in my body. that's NOT from the Lord. i know that. through a series of bad food choices, and lack of activity, i've let myself get into bad shape. now granted, i've NEVER,EVER been "thin", but i've always been atheletic. my body had been sedintary for so long, that my joints were beginning to be sore from sleeping! i use past tense because i've been working out again for two weeks, and feel great. even if there are no real physical signs of evidence, the confidence i have because of my efforts are enough to keep me going. another reason for wanting to compete in this competition is for my family. i want to set a good example for both my husband and my kids. they are watching everything i do. i sure don't want it to be sitting on my bum. i want to be around to enjoy them, and be able to play with them. i don't want to have to hesitate about going to the swimming pool. i mean really, who wants to torture themselves like that? ....so in a nutshell, my body needs to match my spirit, i need accountabilty and my family needs this from me.

Goals

1. Emotional Goal - Write in my blog, why I want to do this contest. Be as specific as possible. Also print a copy to post on my refrigerator and wherever I tend to make bad food choices.
2. Food Goal - Decide what kind of diet is best for me and commit to it by writing it down in your blog.
3. Exercise Goal - Do at least 90 minutes of exercise over the course of the week. At the end of the competition, I should be working out 4-5 hours a week.

testing testing

bahahahahahahaha
just trying this silly thing out.
hey this is great.