A link

http://www.youfitforever.blogspot.com/

This is my coaches fit blog. You can see her pics there and she has great tips and advice. Just thought I'd share.

WOW!!!

I cannot believe that next Monday marks my 4 wk. I will be posting new pics and measurements then. I am also revving it up in the exercise category. I started going back to the gym, that combined with my running and diet will hopefully get me some big results, even if the results are only in inches I think it will be great!

I have been doing better in the sleep category. My latest has been 11:30 but I was in bed by 11.

A thought on food:

Eat mindfully, try not to just sit in front of the tv or talk on the phone or walk around the kitchen. This is a good way to monitor what you're eating. Don't just mindlessly put things in your mouth. I need to work on that, even though for now I am eating great food I need to be in the habit of recognizing I am eating not just think "it's just a few handfuls of chips or a couple cookies or what not"

Weigh In- Week 2-Hayley

Hey...

So I weigh a pound more this week...want to know why? When I think about eating good foods all the time, I want to eat all the time!!!!

I'm going to focus more on exercise this week and just keep my food intake in mind, instead of fixating on it....

Weight 148.2

Boo! ha

Weigh in week 3

So this week has been really slow, I could feel my body just not losing as much. While I didn't cheat, I do think I had to much of my protein. I think I didn't drink as much water and I now I know how much enough sleep can effect your weight loss. I didn't believe it but it really does make a difference. So those are my goals next week. Sleep and drink more water.

Stat's

current weight 177.6

loss for week 3- 1 pound

total: 13 pounds

HIKING~!

Hey~

Just thought I'd share an AWESOME discovery with you ladies...you might have already heard of it though.

THE RED CLIFF RESERVE! I've lived in St George for three years, and considered myself an outdoor enthusiast, but i haven't even begun to tap into the Red Cliff Reserve...turns out this reserve has DOZENS of biking/running/hiking trails and it is so close! I've gone hiking/running three times this week out there already and it is beautiful. They have some great hiking trails and they are family friendly (but not stoller friendly). Check out their website for trail heads and information and go HIKE UTAH!

http://www.redcliffsdesertreserve.com/

FOOD/Excercise

So I've been eating lots of chicken breasts and venison meat. I eat a lot of salad greens with spray ranch. I eat lots of really green veggies, broccoli, green beans, and cucumbers (mostly). Of course most of my meals are from Medifast and I'm excited about the progress there.

I have been doing the Couch to 5k program and am up to 2.5 miles now. I ran that today and the majority is crazy hills so I am enjoying that. I will also be doing some classes probably this week. By the way Comet if you come with me Steph said my first month might be half off. Just have to bring one person just for one day. Just saying :)

Also if you want to post Lindsay I think you have to sign in. The sign in is danielandsusiestout@gmail.com and the password is kostopolus.

Hayley-Food Journal Day 2

Breakfast:

Yo plus yogurt+ ice water

Lunch: Mashed potatoes (leftovers!)

Dinner: Smashburger cheeseburger+ sweet potato fries....so good! haha + 20 Dr Pepper

tons of water

Day 3:

yo plus yogurt+ice water

salad w/ green vegetables and chicken+15 sprays of Ranch spritizer+ Diet coke...better?!

Peanut butter and homemade apricot jam +water

2 bit oh honey+some candy...

Hummus sandwich+water

What goes one the side Goes right to the thighs

So sometimes we fool ourselves into thinking we ate healthier than we really did. I mean we ONLY had a salad for lunch, or we ONLY ate a baked potato, or I ONLY ordered chicken and veggies at the restaurant. What we don't say is that we had a ton of dressing, crutons, and cheese on our salad. We had butter, sour cream, bacon and ranch on our potato, we ate 4 of the house rolls before our chicken and veggies came plus our veggies had butter on them. These "side calories" add up to almost doubling the caloric intake of your meal. In a romaine salad for one cup there is 7.8 calories. In ranch dressing there for 1 tablespoon (and we all know we use more than that) there is 75 calories. There is about 60 calories in a 1/4 cup of crutons. In a small baked potato there is about 137 calories. Butter has about 100 calories PER TSP!!!! There is 120 calories in a 1/4 cup of sour cream.. the list goes on. So what do we do about it, I mean we want things to taste good right?

How about this.

Spray dressing- 1 spray equals 1 calorie (there is even ranch spray)

Walden farms dressings are delicious and they have next to none calories (bacon ranch is yummy!!!)

Spray butter is 12 sprays= a little under 10 calories

Try a little cottage cheese on that baked potato or salad (low fat)

Check Calories, Carbs, Sugars and Fats on condiments. Something that is Fat free may not be high elsewhere, you don't want to trade one evil for another.

Eat Lean Meats and GREEN Veggies. Lots of Veggies are high in starches: Potatoes, Corn, Carrots (sugar), and some others are everyone's favorite because they aren't as healthy. I will eat those when I'm down to the weight I want but will limit my intake because they are higher calories.

Peanut Butter I'm finding is not so good, but they have replacements one product called PB2 is a lot healthier, can't wait to try it!!!

On my program you can still have most condiments just remember if you choose one that is not that great then make sure your making better protein and veggie choices. I just need to continue on with this when I reach the GOAL!

Hayley- Weigh in- Week One

Official start weight

147.2 lbs.

I'd like to weigh 135-137, that is my target goal for now!


FOOD:
Breakfast
One yo-plus yogurt and 4 small pieces of pineapple+ice water


Lunch:
Small scoop of mashed potatoes (with a little ranch!!), small pork chop and based beans.

Snack: Cheese quesadilla...fattening! 20 oz Dr Pepper...I'm going to cut down on my weekly intake for sure...

Dinner: Green salad with handful of cheese and 1 tbs ranch dressing...1 cookie :(

After reading Susie's blog about dressings and condiments I'm going to pick up some spray butter and spray ranch.

THE STAT's

So ewwwwwww..... I hate telling my weight to people because they're like really? How'd you let that go so far? Oh I can talk my way around it. I mean I have been pregnant 3 times in 4 years, but to be honest the weight started as soon as we began trying for a baby. I thought well I can eat this I'm gonna be pregnant soon. Or I don't want to exercise, what's the point I'm gonna get big anyways. I knew it was the wrong attitude but I felt free (not that I had never just eaten what I wanted anyways) but I had a viable excuse now. I could tell people I was pregnant and they wouldn't think twice about the weight I'd gained. It's funny how your mind will justify things because your body just wants to do what it was made to do. Survive and store food. It is going to be a life long battle, so if this is something I want I can't lie to myself and give myself excuses to eat unhealthy, even when pregnant I want to be healthy not be giving my child my garbage disposal habits :) Anyways so even though I've fluctuated and have been losing I never got lower than 185 after the babies. When I started this program I was at 190 (Whhaaaaaaaaa) then I went to 181 (lower than I have gotten for awhile!!) in the first week. This week I am at 178. I am so excited this is working and I am 33 pounds away from my 145 goal. If I continue to lose 3-5 pounds it will take around 8 more weeks. If I can lose more than the 5 in a week it could be around 6 weeks which is my goal!!!!

Hayley-Post One!

Hey~!

I am really excited to start doing this with you, it is something I've been worried about for a few months, but I just pretend it's not an issue. For my height I am officially overweight by 5-6 pounds. I know this doesn't seem like a lot, but when I was running I was in the lower end, and I can tell I've had a weight gain in my arms, boobs, face, stomach and thighs (haha pretty much everywhere!!) Ideally, I'd like to weight 135, I currently weight 149. I do NOT want to weight over 150 ever, and I'm flirting with the line!! I would like my bra size to go back down to a 34 D from a 34 DD. I'd like to be able to wear my size 8 jeans without having a muffin top, and my arms need to get TONED big time!!

I've always worried that I might become overweight. I love my Mom, but she is unhealthy and overweight, and I worry about her all the time. I want to avoid that in my own life, so that I can be active for a very long time. I still want to be able to go camping, hiking, swimming, rapelling and etc when I am in my 50's and 60's!

The main thing I hope this blog helps me accomplish is awareness and motivation. I want to be held accountable for my eating and exercising choices. So starting tomorrow I want to keep a BLOG FOOD JOURNAL, where I journal everything I eat and I hope that will help me make better choices. I'm also going to do a EXERCISE journal. I really miss running so I'm hoping I can get myself to go AT LEAST three times a week.

Susie, you are doing so awesome! Your an inspiration!!I'll figure out how to post before and after pictures and do that now!


Weigh in every Monday, starting tomorrow??

Susie's first post

Mav here,

Soooo I'm not sure what to put on here for the first post but I guess a little background to remind me why I'm doing this. I am about 40-50 pounds overweight. Sometimes I kid myself saying well I don't really look it but then the scale shows the truth, and I hate how I look in photos.

I know this is a life long battle and I have the genes for weight gain. I tell myself I would never let myself get as big as my dad or my uncle, but letting myself gain as much as I have proves it's just only a matter of time if I don't take preventative measures and keep in a weight range that is controllable and healthy.

I have always had an athletic build, but when you suddenly aren't an athlete anymore it turns plump and squarish. I want to feel comfortable in my body and lead a healthy lifestyle which includes lots of vegetables, lean proteins, low fat dairy's, fruits and unprocessed foods.

I want to develop habits that I can take with me into my next pregnancy so I will be able to lose the baby weight in short time. I want to use those habits to instill a healthy diet and lifestyle for my children.

I have the will power and now need to change my mindset on how I view food and what my body "needs".

I will succeed and my goal is that I will be at 142 I will not pass 150 and when pregnant I will not pass 165.