Resolutions, anyone?

If you've got 'em, I want to hear them!

I'm really not one for resolutions ordinarily. I think that the word carries a certain stigma that you'll drop off what you say you'll resolve to do within a few weeks. However, that being said, I do think the new year is a time to refocus on goals, and revive motivation toward accomplishing fitness challenges.

So, I'm going to try to make a few this year:

• I resolve to get back into the habit of logging everything I eat on Myfitnesspal.com! While I log onto the site everyday, and usually log my breakfast and lunch, I've started to not log dinners or close out for the day. It's a bad habit and I'd like to break it and get back into my logging routine.

• I resolve to floss daily! I floss a few times a week, but I really should do it daily

• I resolve to cook more! Life has been very busy, but my recent Indian/tofu experience made me remember just how much I love to cook. Plus, I feel better about what I'm eating when I cook it myself.

• I resolve to get back to the gym! Between college, and getting all the paperwork sorted for my apartment, there was a period of months that I wasn't working out on a regular basis -- and it sucked! Now that I have a gym at my disposal, I need to get excited and motivated about using it!

• I resolve to have a bedtime! I get up early, so in theory, I should be going to bed early. Nope, doesn't normally happen. Even though I've graduated, I'm still living my college hours -- and it's really a disservice to my body. In the new year, I want to be asleep by 11, so that I'll have a good 8 hours of sleep when I get up at 7. 

Anyone else want to share?

Breaking My Plateau in November!

Hello Fellow Fitness Enthusiasts!

As I mentioned earlier in this year, I worked very hard to lose 20 pounds over the course of 9 months. Yes, it was slow going, and yes, there were ups and downs, but I am so proud of myself for this achievement.

That being said, I have been plateaued for the last few months. No matter what I do, I cannot seem to shift any more weight. It's been incredibly frustrating.

Part of the reason why, I believe, I've been plateaued is because my workouts have been limited. I have a weak knee that often pains me, and since I was in the middle of moving, it didn't make sense to join a gym. However, I reasoned that weight loss is 80% diet, and 20% exercise, so I should still be losing. And yet, I wasn't. The scale yo-yo'd, but only 2-3 pounds in either direction.

It was time for a change.

Since the beginning of the month, I have started to do free weight strength exercises for 20-25 minutes every morning in hopes of both toning up my body, and breaking through this very frustrating plateau. I alternate upper body, lower body, and then an intense abs/back day. Right now, I am just using a set of 5 lbs dumbbells  and my own body resistance.

I invite anyone to join me in this endeavor, and I plan to post before and after pictures at the end of the month.

If you'd like me to post specific exercises to follow, just let me know.

Good luck to anyone who is joining me!

Scream for your Calorie Burn!

Happy Halloween, fellow foodies! I'm not going to tell you to stay away from candy and treats, but if you are trying to lose weight, indulge in a smart way. 

If you're looking for a different sort of burn this 'Fright Night', try a scary movie --a new study has shown that watching scary movies and horror films burns calories!

According to the study, you burn around 200 calories, just by watching a scary movie -- unless you're already desensitized to the gore and adrenaline rush.

A 90-minute horror movie can burn 113, which is about equivalent to the calorie burn that a 150 pound person would experience walking at a leisurely pace for 35 minutes. 

The study found that the scarier the movie, the more calories were burned.  Top three calorie-burning horror flicks were as follows:

1. The Shining -- Average viewer burned 184 calories
2. Jaws -- Average viewer burned 161 calories
3. The Exorcist -- Average viewer burned 158 calories

According to researchers:

     "Each of the ten films tested set pulses racing, sparking an increase in the heart rate of the case studies. As the pulse quickens and blood pumps around the body faster, the body experiences a surge in adrenaline. It is this release of fast acting adrenaline, produced during short bursts of intense stress (or in this case, brought on by fear), which is known to lower the appetite, increase the Basal Metabolic Rate and ultimately burn a higher level of calories"

Happy Halloween, Foodies!

Inspiration From Pinterest

New Workout: Trail Running

Hi Guys,

I wanted to share this amazing new workout my friend Brittany showed me this past weekend. It's called Trail Running. Essentially, you go hiking on a trail in a park or nature preserve, but run during the flatter parts of the trail. 

Does it sound intimidating? Yes. Is it also invigorating and easier than you think it is? Yes. Here's why.

The object of trail running is NOT to break your neck. So, rough terrain forces you to slow down and walk for stretches of the trail. Now, in street running, walking usually means a significant decrease in heart rate and difficulty, but trail running, you're still hiking -- so you're still pushing yourself to burn those calories in an intense workout. 

The other good thing about trail running is that you're not focusing on the pain. Most beginning runners, myself included, have issues getting past a certain point because they hit a mental block that is hard to push past. On the trails, you must focus on your feet -- and watch out for rocks and roots -- so that you almost don't notice the time passing or the exertion. 

Brittany and I did an hour and a half trail run. According to our heart rate monitors, I burned 1000 calories, while she burned 1100. Can you beat our records?

See below for a short video for tips on how to get started. 

Hey, Fat Girl!

I found this post at flintland.blogspot.com, and had to steal it. This is by far the most motivating thing I've read in a very long time. 

Hey, Fat Girl. 

Yes, you. The one feigning to not see me when we cross paths on the running track. The one not even wearing sports gear, breathing heavy. You’re slow, you breathe hard and your efforts at moving forward make you cringe. 

You cling shyly to the furthest corridor, sometimes making larger loops on the gravel ring by the track just so you’re not on it. You sweat so much that your hair is all wet. You rarely stay for more than 20 minutes at a time, and you look exhausted when you leave to go back home. You never talk to anyone. I’ve got something I’d like to say to you. 

You are awesome. 

If you’d look me in the eye only for an instant, you would notice the reverence and respect I have for you. The adventure you have started is tremendous; it leads to a better health, to renewed confidence and to a brand new kind of freedom. The gifts you will receive from running will far exceed the gigantic effort it takes you to show up here, to face your fears and to bravely set yourself in motion, in front of others. 

You have already begun your transformation. You no longer accept this physical state of numbness and passivity. You have taken a difficult decision, but one that holds so much promise. Every hard breath you take is actually a tad easier than the one before, and every step is ever so slightly lighter. Each push forward leaves the former person you were in your wake, creating room for an improved version, one that is stronger, healthier and forward-looking, one who knows that anything is possible. 

You’re a hero to me. And, if you’d take off the blaring headphones and put your head up for more than a second or two, you would notice that the other runners you cross, the ones that probably make you feel so inadequate, stare in awe at your determination. They, of all people, know best where you are coming from. They heard the resolutions of so many others, who vowed to pick up running and improve their health, “starting next week”. Yet, it is YOU who runs alongside, who digs from deep inside to find the strength to come here, and to come back again. 

You are a runner, and no one can take that away from you. You are relentlessly moving forward. You are stronger than even you think, and you are about to be amazed by what you can do. One day, very soon, maybe tomorrow, you’ll step outside and marvel at your capabilities. You will not believe your own body, you will realize that you can do this. And a new horizon will open up for you. You are a true inspiration. 

I bow to you.

Graduation, Anxiety, Weight Gain, and the Start of New Things

Thanks for bearing with my infrequent posts this month. Graduation and the last few weeks of college took me away from my computer for longer periods of time than I had anticipated. Between the anxiety of leaving my friends and home, the fantastic activities that Boston University planned for seniors, and the great weather, I've been too drained to cook, work out, or even think about food.

I officially graduated from college on May 20th, 2012. I was finished moving out of my apartment in Boston at 11:30 am on May 21st, and I was back home to my parents' house in New Jersey by 10:00 pm the same day.

Driving home from Boston was a bit surreal. I think it was the idea that my whole life could be packed into boxes that all fit into the back of my mother's minivan. Or the idea that a piece of paper with the word "Diploma" on it was a symbol to the world of the work I had achieved over the past four years. I'm excited for everything that this paper means, (Yay, career!),  but admittedly a bit nervous.

I've never had to leave a place that I've identified as "Home" before and not know when I'll be back. I've grown up in the same house, and even when I went away to school, my parents' house in NJ was always somewhere I belonged if I chose to.

I think this whole concept of leaving this "home" and never coming back is at the core of the anxiety I've been experiencing. And it's not just the physicality of my Boston apartment, it's the fact that I'm leaving my friends, my support base, and my familiar neighborhood. I know how to get around Boston. I cannot say that about New York or the Jersey suburbs where I've been apartment hunting. I've been overwhelmed, and (as a coping mechanism) I've been eating more indulgently, drinking more than I normally do, and avoiding the scale.

Today, thanks to a smack of a realization from my scale, marks the end of this moping -- and unhealthy lifestyle. Yes, college was fantastic, but it's not like I'll never see Boston again. I will see my friends and make many new ones. Boston was an adventure. New York will be one, as well. I will not wallow in my fear for a moment longer. Thus, I have officially recommitted myself to my healthy lifestyle and weight loss journey. We all stumble, the real test is how we pick ourselves back up, again.

One more thing. Even though I've graduated, I intend to keep "College" in the title of this blog. Not only have my memories and time at Boston University made a profound impact on my life, but it's damn catchy, too!

Thanks for giving me this self-reflective moment. Personal Pumpkin Pie recipe will be up this evening!

Video: From Carnivore to Vegan

Hi Foodies! Today's post is an interview with my good friend, Charles, about his diet-changing decision, and the effects on his body. Enjoy!

My Weight Loss Technique

I’ve mentioned before that I’ve lost 20 pounds by becoming a member of the free weight loss/social media community Myfitnesspal.com. Today’s forum discussions on MFP have centered on what number of calories a person should eat when dieting, how to determine that number, and why a person should not go below a certain number.

Now, I am not a doctor. I have had no medical training. However, I am a recovering eating disorder patient, who has seen multiple nutritionists, dietitians, and doctors over the years. I am sharing with you the science that I have learned by multiple medical sources.

The reason why diets tend to fail is that the dieter assumes that if he or she simply eats less and exercises more, than the weight will come off. This thinking is only a few steps away from dieting extremes. Let me explain: If eating less calories results in weight loss, than the unhealthy extreme would be to eat the bare minimum – an eating disorder behavior which will force your body into ‘starvation mode’.  In the same vein, if exercising more results in weight loss, than the unhealthy extreme would be to burn all the calories that you have eaten – another behavior associated with the eating disorder exercise bulimia.

To lose weight in a healthy way, you need to EAT. And eat ENOUGH. It’s a hard concept to wrap ones head around. I remember the shock I had when I realized that after swimming laps, I actually needed to eat a second dinner to meet my calorie and nutrient requirements for the day.

Try thinking of it this way: in order to lose weight, the body needs to be in peak condition so that it can ‘streamline’ itself. To be in peak condition, you need to hydrate it, feed it, and feed it the right nutrients.

So how many calories do you need to net? There are two important numbers to calculate when determining how many calories you need to eat when starting a weight loss plan: Your BMR, and TDEE.

BMR -- the Basal Metabolic Rate – is how many calories you burn if you just sit and breathe all day -- you should NET at least this number.  (Total Calories Eaten – Total Calories Burned = Total Calories Netted)

I found this great website which calculates your BMR: http://www.bmi-calculator.net/bmr-calculator/

TDEE -- Total Daily Energy Expenditure –This is how many calories you should eat to stay at your same weight: http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

When you deduct the recommended 250 – 500 calories each day (for a half a pound, to a pound of healthy weight loss each week), you should do so from your TDEE – as long as deducting those calories keeps you eating at a calorie level between your BMR and TDEE.

Of course, losing weight is not as easy as simple math – sodium and water also affect the number on the scale. (Too much sodium causes water retention, so make sure you’re getting enough water to ‘flush out’ sodium).

As I said, I’m not a medical professional. But this approach has been approved by medical professionals and has worked for me.  

Before                               After

MyFitnessPal.com

As I mentioned in an earlier post, I made a major change to include healthy eating and fitness into my lifestyle in July of 2011. Since then, I have lost twenty pounds, participated in my first 5K, and gained self-confidence.

The most important thing I’ve learned in my weight loss journey is that tracking eating and exercise is paramount. Yes, I used to read -- and disbelieve -- that tracking tip in magazines, but when I decided that I wanted to make a change that would stick, I knew I would have to track my progress diligently. I joined the free weight loss tracking site, myfitnesspal.com. And I have to say, that I would have given up MONTHS ago without MFP and the support system of my MFP friends.

MFP is an interesting website. I’ve never done Weight Watchers, so perhaps someone else can make a comparison, but MFP asks you to input your goals, your stats, and creates a personalized calorie, carb, protein, and fat limit for each day. Once you’re started, MFP allows you to personalize your profile, and connect with fellow MFP users over discussion boards and private messages. In addition, MFP has a database of foods to plug into your diary – including meals you consume in common chain restaurants.

To top it off, MFP not only posts your achievements – weight loss, calorie burns, and days logged – for everyone to see, but in addition the site’s platform makes it possible for other MFP users to congratulate you on your successes along the way.

Losing weight is hard. Very hard. Not only are bad eating habits hard to break, but it’s hard to lose weight even if a dieter is following a weight loss plan or doing everything he’s supposed to be doing. People progress discouragingly slowly, people binge and fall off the wagon, people gain on holidays, people get bored with restrictive diets, people give up, or people get swept up in fad diets that promise a 10 pound loss in three days. However, MFP has worked for me, and I'd love to hear any stories from anyone who's had experience, either with MFP or with another weight loss website.