Deb's Weight Loss Journal

99.1 kg (-1.0 kg) <-6.3 kg>

2009-04-03T20:17:00.005+11:00

Well I got rid of my last two week's gains and am back under 100 kg.

I'm still watching my food but I've gone back to Curves and have done my three sessions this week and am also walking up to Martin Place to catch the bus on the nights I'm not going to the gym so that way I'm still getting 30 minutes of exercise in.

I'm trying to be conscious of what I'm both eating and drinking on a daily basis but sometimes it can get very tedious so I've started packing a thermal lunch pack with what I am allowed to eat and well...grazing through that all day.

My firm doesn't stock biscuits (yah) so I can't pick on them so if I eat all my food by lunch time then it will be a long time until dinner. I did buy a packet of those Chinese rick snacks so I've been snacking on those.

I'm having friends over on Saturday night so I'm making basil, fetta and sun dried tomato quiche with salad and maybe a small nibbles platter for starters. I'll be careful what I put on it but I'd rather eat smaller qualities of good food that larger qualities of not so great food. Make sense?

I also really need to get another pair of jeans but am trying to put that off a bit longer but I'm sure people think I only have one pair so that might be my next reward, two pair of new jeans.

I also just added my weight loss to my online tracker on the Weight Watchers web site and my daily points value has dropped from 24 points per day to 21 points per day.

Recipe: Curried Pumpkin & Lentil Soup [2 pts]

2009-04-03T20:05:00.001+11:00

Serves 10
Points per serve 2
Suitable to freeze

Cooking spray
1 onion, finely chopped
1 clove garlic, crushed
2 teaspoons curry powder (or to taste)
1 1/2 cups dried red lentils
1.75 kg butternut pumpkin, peeled, seeds removed and chopped
5 cups vegetable stock
natural yoghurt to serve (optional)

Heat oil in a large heavy based saucepan over a medium heat. Add onion and garlic, cooking for 2-3 minutes until soft. Stir in curry powder stirring for 30 seconds.

Add lentils, pumpkin and stock. Stir well until combined. Bring to the boil and reduce heat to medium. Cook partially covered for 20 minutes, stirring regularly until pumpkin is tender. Puree or mash to desired consistency.

Serve immediately with a dollop of natural yoghurt if desired.

Note: This soup freezes really well, if it lasts that long. Make a few days ahead if possible to let the flavours develop. This is one of my favourite soups.

Source: Super Food Ideas June 2006

100.4 kg (+0.3 kg) <-5.0 kg>

2009-03-28T11:13:00.006+11:00

Well I had another gain this week but not as much, only 300g still I'm disappointed about the gain.

I don't think its just the food as I've been so bloated lately and have been feeling very uncomfortable but I have been told that may be a side effect of increasing my fiber. NOW they tell me, oh well the bloating seems to be disappearing.

I've figured out my walking for work as well and now get off the bus at Central station and walk up to work with is about three blocks up and two sideways and then of an evening I walk up to Martin Place which is five blocks.

I've also rejoined Curves today. They had a deal on where you take along a bag of groceries for the flood and fire victims and get free membership so it was a great cause. I was surprised how quickly it all came back and I only had to be corrected on my technique a couple of times. I only had to give it up last time due to a shitty low paid job but now that I am earning more money I always said I'd go back.

The aim is to go every Monday and Wednesday night and Saturday morning as they recommend three times a week and its only half an hour but makes such a difference and combined with my daily walking I hope the weight will fall of me.

I have my date with Tony tonight so I'll go and check the web site shortly and try to find something slightly healthy but with Bavarian food that could be pushing it but I'll have a look.

100.1 kg (+1.0 kg) <-5.3 kg>

2009-03-19T10:11:00.002+11:00

Well I'm very disappointed to report that I have had my first gain since I started in January. I put on a kilo so now I'm back to 100 kg again.

Obviously its a combination of things but mainly wrong food choices of course. I had a good mate's 60th birthday on 12 March which was at the pub with copious amounts of beer and Chinese food and then on Sunday 15 March I had a RSL luncheon at the club with Dad, again with copious amounts of gin & tonics and a three course lunch.

I also started my new job this week and have not worked out a walking plan yet but will start that next week as I don't want to continue in this vein. So far the plan is to get off the bus at Central station and walk to Goulburn St then of an evening walk from Goulburn St to Martin Place. I'm guessing that will give me at least 20 minutes each way.

I am also going back to Curves next month as I can afford it now and I won't walk during the winter months due to safety issues. I'm really looking forward to it. Who ever thought they'd hear me say that about a gym LOL

I really have to be good this week as I have my date with Tony next Saturday and I want to wear that red dress, I'll be very disappointed if it doesn't fit.

99.1 kg (-1.0 kg) <-6.3 kg>

2009-03-12T09:33:00.002+11:00

I'M UNDER 100 KG... I'M UNDER 100 KG... I'M UNDER 100 KG

Can you tell I'm excited? LOL I don't know what has finally got into my head but I can honestly say I'm not struggling with my eating any more. Now if I could just get the exercise thing happening I'd be set.

I'm trying to stick to "whole" foods and away from processed garbage so I've been having things like toasted sandwichs and fruit and protein with lots of vegetables etc. I've developed a taste for frozen yoghurt, so has Houdini and its a battle of the kitten to see who gets more of it LOL

I still haven't had a single potato chip but the temptation was enormous yesterday as I was feeling very low and Dad wanted a packet of plain chips and I'll honestly admit if they would have had potato straws I would have bought a packet but they didn't so I bought grapes instead.

I had pizza last night, thin n crispy chicken and vegetables with extra capsicum and mushrooms and half cheese and boy wasn't it good! I've not had pizza in ages. The other half is in the freezer for later.

That red dress is looking better and better.

RECIPE: Mushroom and thyme quiche [3.5 pts]

2009-03-09T11:40:00.003+11:00

Serves: 4

Points per serve: 3.5

We've used filo pastry to reduce the kilojoules in this quiche.

Using filo also makes for a lighter and crunchier base, which is a perfect accompaniment to a tossed salad. This is a great dish to cook for a special friend’s lunch.

Ingredients

6 sheet filo pastry, thawed if frozen

1 3 second spray Always Fresh Olive Oil Extra Virgin Olive Oil Spray

1 medium onion, halved, finely sliced

150 g mushroom, sliced

2 whole eggs, lightly beaten

150 ml skim milk

1 tsp fresh thyme

25 g Tasty Regular Cheese, grated

Instructions

Preheat oven to 190C. Unroll sheets of filo pastry onto a flat surface. Spray each sheet with oil. Carefully layer into a greased 20 cm flan tin. Stand tin on a baking tray.

Spray a non-stick frying pan with oil and place over medium heat. Add onion and cook, stirring for 5 minutes or until soft. Add mushrooms and cook for a further 3-5 minutes. Cool for a few minutes, then spoon into flan and spread over base.

Beat eggs, milk and herbs together in a medium bowl. Season with salt and pepper. Pour mixture into flan case and sprinkle with cheese. Bake for 25-30 minutes or until set. Cool slightly before serving and garnish with a few extra thyme sprigs.

Note: this quiche can be prepared and baked up to 1 day in advance. In fact, it is sometimes better to make it in advance, which allows the custard mixture to set properly.

Source: Weight Watchers web site

100.1 kg (-0.9 kg) <-5.3 kg>

2009-03-05T09:55:00.003+11:00

Well I lost another 900g this week but can't get excited about it.

What with losing my job, not that I really care about that I hated it and losing Harry which I am devastated about I've had not had much of an appetite.

Shame its not another 100g and it would have taken me under 100 kg. I stood on the scales 3 times but nope it was not budging any lower.

Tony & I have postponed our date until my job situation improves so that red dress will fit even better with a bit more time.

Walk from Burwood to Olympic Park (12.6 km)

2009-03-01T17:01:00.008+11:00

Lindy and I went for our monthly walk today and walked from Burwood to Olympic Park via Concord.

It was 12.6 km and took us from 9:00 am to 3:30 pm with a break for breakfast and lunch.

The foreshore walk around Concord Bay is really very pretty and not difficult at all. There were a lot of cyclists out and people with their dogs.

The foreshore walk goes through the grounds of Yaralla which is a heritage listed mansion right on the harbour foreshore.

You can read all about it at http://www.concordheritage.asn.au/chs-yaralla.htm

We followed it all the way through the grounds of Concord Hospital and onto the Kadoka Track Memorial Walk and up to Rhodes station.

The other side of Rhodes leads to the Bicentennial Park which is a really lovely place to walk through and again not a difficult walk but loads of birds and even a few lizards out sunning themselves. Not sure who got the bigger shock, them or us!

From there we walked to the Olympic Park and luckily the Subway was open to get some lunch as we were starving by now and didn't really want to wait until we got back to Burwood or somewhere to eat but it was a great walk and not too hot for it although a bit humid.

You can see our walk here http://www.shapelink.com/en/tracks/list (click on Concord/ Olympic Park walk if it doesn't open up)

Measurements - March 2009

2009-03-01T16:25:00.003+11:00

Sunday, 1 March 2009

Weight: 101.0 kg [105.4 kg] -4.4 kg
Bust: 111 cm [115 cm] -4 cm
Trunk: 96 cm [98 cm] -2 cm!
Waist: 102 cm [103 cm] -1 cm
Hips: 126 cm [131 cm] -5 cm
Thighs: 74 cm [77 cm] -3 cm
Upper Arms: 33 cm [33 cm] same
Calves: 42 cm [43 cm] -1 cm

I lost 16 cm this month so I'm pleased with that particularly the 5 cm from my hips and 3 cm from my thighs. I've not lost anything from my arms again this month so I'll drag out my hand weights and use them when I'm walking and see if that makes a difference next month.

I need to incorporate some trunk curls or something as I really hate that spare tyre I am carrying around my middle so need to add some exercises to shift it. While I'll never be able to wear a bikini I would like to be able to wear a fitted dress.

I'd also be thrilled to lose some more from my calves as I have always wanted a pair of knee high boots for winter but none of them zip up over my fat calves so eventually I'll be able to get a pair.

101.0 kg (-0.1 kg) <-4.4 kg>

2009-02-26T15:05:00.000+11:00

Well another loss but only 100g. I am way behind my target of 3 kg for this month. Only a lousy 1.2 kg. Yes I know "a loss is a loss" but I also know I can do better than that. If I get into that frame of mind then I will never challenge myself.

I think a good deal of my problem is I have got complacent and lazy about my walking again and one of the ladies at work insists that there be biscuits on had for the poor staving accountants. Only problem with that is if the biscuits are they I will eat them so I am trying to stay out of the kitchen as much as I can.

I only need to lose another kilo to get under 100 kg so I will make that this week's goal. I'm pretty sure I should do OK this week as Lindy and I have our Burwood to Olympic Park via Concord walk on this Sunday and I also have a abscessed tooth so eating is a challenge to say the least. Mushy food is so unappetising after a while.

I will take my measurements on Sunday morning before I met Lindy too and see how they differ from last month. I'm not expecting a big change as I said I've been lazy with the walking.

Food has been mostly still OK. I have now got thought 2 months without single potato chip but have to be careful about trading chips for chocolate which I have caught myself doing a few times. I have to do some grocery shopping or I simply won't get through another fortnight as the freezer is bare so I'll work out some menu options and stock up tomorrow.

How to make exercise a habit

2009-02-23T20:43:00.001+11:00

For many, exercise has position at the bottom of the to-do list. You know you have to do it. You know it will help you lose weight faster. You know you need it for good health. Here's how to fit it in!

For many, exercise is a low priority, something you only do for a few days at time, here and there. Many people also believe that exercise requires a large daily time commitment, or that it has to be physically difficult and demanding. But the truth is that even small amounts of light exercise can make a big difference in your weight-loss efforts.

Forget the myths.
First of all, these common misconceptions about exercise may be what's holding you back:

Myth # 1: Exercise is never fun.
Not only can exercise be fun, it can help fill gaps in your life. For example, "If you're around people all day long, choose an exercise that allows you some alone time," says Robyn Stuhr, exercise physiologist. If you sit in front of a computer, exercise can be a social thing for you. If you never see your partner, exercise together.

If you find something that works for you on a personal level, that will make exercise more fun. Plus, you'll be more likely to do it if you look forward to it.

Myth # 2: Exercise is a major disruption.
"The bottom line is that exercise, unlike diet, is something you have to make yourself do," says Stuhr. "Everybody has to eat every day, but you have to purposely set aside time to work out. And it's very easy to let other things get in the way."

But there's a bonus to working out that you won't notice until you do it. When you exercise, you get more energy. And when you stop (like many yo-yoers do), your energy level starts to drop, so it's even harder to jump back in. Sticking with it helps, even if that causes scheduling problems in the short term.

Make it a habit
"Making anything a habit—from exercise to eating right - is a matter of having enough want power," says Palma Posillico, vice president of training and development for Weight Watchers International. "Life gets in the way, so unless you do something proactively, it's very easy to make excuses."

One strategy for sticking to a new habit is to imagine the benefits from it. Picture yourself in great shape, fitting into your dream pair of jeans, thanks to the help of exercise. This will inspire you!

Here are some other tricks for making exercise a habit:

Start slowly.
An hour-long aerobics class on your first day will only discourage you, maybe hurt you, and send you back to square one.

Find an exercise buddy.
A workout partner can be immeasurably helpful, because you have a responsibility to your friend not to talk yourself out of exercising. Try to choose a buddy who's in about the same shape as you.

Pick an exercise you like.
Then commit to trying it consistently for at least three weeks. If you still think you hate it after that amount of time, give yourself permission to say, okay, this isn't working. Then pick something different and repeat.

Source: Weight Watchers web site

RECIPE: Basil Fetta & Sundried Tomato Quiche

2009-02-22T17:52:00.001+11:00

Serves: 4

Points per serve: 5

Not suitable to freeze

1 sheet shortcrust pastry, thawed

100g reduced fat fetta cheese, crumbled

1/4 cup basil leaves, roughly chopped

70g sun dried tomatoes, not in oil, chopped

1/2 cup reduced fat tasty cheese, grated

2 eggs

1 cup skim milk

Place thawed pastry into 20 cm quiche dish, trim to fit. Line with baking paper and 1/2 cup rice or beans. Cook for 10 mins at 180C until golden brown. Remove paper and beans and cook for a further 10 minutes.

Sprinkle fetta over pastry case followed by basil, tomatoes and cheese.

Pour the combined eggs and milk over the tomato mixture and bake for 30-35 minutes or until filing is set.

Serve warm or cold with a garden salad

Source: Weight Watchers mag Jan/Feb 05

RECIPE: Roast Tomato & Mozzarella Quiche (7 pts)

2009-02-22T17:35:00.001+11:00

Serves: 4

Points per serve: 7

1 sheet reduced fat shortcrust pastry

500g cherry tomatoes

2 tablespoons olive oil

1 teaspoon caster sugar

125g reduced fat mozzarella cheese

1/2 cup grated parmesan cheese

3 shallots

3 eggs

2/3 cup skim milk

Preheat oven to 200c. Combine tomatoes, oil & sugar in a bowl. Toss well. Spread over a lined banking tray. Roast for 15 minutes or until tomatoes begin to collapse. Set aside to cool.

Place a baking tray into oven to heat. Line base and sides of a 2.5 cm deep quiche flan with the pastry and place into the freezer for 15 minutes until firm.

Place flan onto hot tray and bake for 10-15 minutes or until light golden brown. Remove and reduce oven to 180C.

Arrange tomatoes, mozzarella, parmesan and shallots over base. Beat eggs, milk, salt & pepper with a fork to combine.

Pour over tomatoes and bake for 20-30 minutes or until centre is firm.

Serve with garden salad

101.1 kg (-0.1 kg) <-4.3 kg>

2009-02-19T20:05:00.004+11:00

Well I am very disappointed with myself this week; I only lost a lousy 100g. Yes, I know it's a loss but it is a miracle it's not a gain. I was way off track this week and I know I can do much better.

I had the nibbles something shocking. Chocolate and rice crackers (still no crisps) but "moderation" just didn't seem to be a word I could get into my head. I'm not usually a chocolate person but I seem to have traded one treat for another.

I've also been buying lunch, which I can ill afford, and not taking it so not in as much control as I should be. Dinners have been OK as I only have a limited amount of food in the house so it's that or nothing.

I handed the night out with Jo & Nic well. I only had three glasses of wine and we shared a tapas stack with all sorts of Turkish goodies on it. Jo and I had a coffee later too and shared an apple pie without cream or ice cream. So an enjoyable evening and I felt in control.

My walking has also been non-existent this week so I have to get back into it now the weather has cooled down a bit so I can get back to my walking and try to get closer to my goal for this month as I am sadly lagging behind.

My red dress showed up today but I am not wearing it till my date with Tony on 28 March as it was my 5 kg reward so I can't wear it till I have lost the 5 kg. We're off to the Bavarian Bier Café in the city so that will be a huge challenge, as its Bavarian food and I love their schnitzel with crispy potatoes or their pork belly and the beers are to die for. Not particularly a diet friendly atmosphere so I will have to exercise like mad to allow for the night out.

RECIPE: Pasta Bake (4.5 pts)

2009-02-16T10:45:00.000+11:00

Serves: 8

Points per serve: 4.5

300 g penne pasta

2 eggs, lightly beaten

2 medium brown onions, finely chopped

400 g lean beef mince

2 garlic cloves, crushed

400 g cans diced tomatoes

125 ml water

1/4 cup tomato paste

1/2 cup fresh parsley

200 g canned mushroom in butter sauce

2 whole fresh carrots, diced

3 stick celery, diced

1/4 cup frozen green peas

1/4 cup canned corn kernels

1/2 teaspoon dried chilli flakes (optional)

40 g baby spinach leaves, shredded

80 g grated reduced fat mozzarella cheese

3 tomatoes, thinly sliced

Pre heat oven to 190C, cook pasta in a large saucepan of boiling water following packet instructions, drain. Spray a large heavy based saucepan with cooking spray. Place over a medium high heat. Add onion. Cook, stirring for 3 minutes. Add beef and garlic. Cook, stirring with a wooden spoon to break up any lumps, for 5 minutes or until beef changes colour. Stir in tomato, water, paste, mushrooms, carrots, celery, peas and corn.

Reduce heat to low, simmer uncovered stirring occasionally for 55 minutes or until sauce thickens. Taste and season with salt and freshly ground pepper. Remove from heat and stir in half of the parsley. Combine pasta, eggs; bolognaise sauce, chilli, parsley, spinach and half the cheese in a large bowl.

Spray a lasagne dish with cooking spray, spoon mixture into the dish and smooth surface. Top with tomato slices and remaining cheese and bake for 30-40 minutes or until golden brown. Remove from oven and stand for 10 minutes.

Cut into slices and serve with point free salad.

Source: My Turn Around Program Cookbook by Weight Watchers

Jeans shopping...or "could there be a bigger punishment?"

2009-02-14T14:14:00.003+11:00

Well I had to bite the bullet today and buy a new pair of jeans and bloody hell what a drama that became.

First, I went to Myer to see if they had the Regatta Woman brand that I always buy. great jeans, spacious in the leg and hip area and I don't have to take them up but NO of course they didn't have any in yet but they did have some others which the girl assured me where the same cut and style. HA nope. I couldn’t even get them past my knees. I checked the size and yep they were a 20 but forget it. Now considering I’ve lost 4.2 kg this year and was wearing a pair of size 18’s I knew it wasn’t me so they went on the “reject pile”.

Next were a pair that are supposed to have “slimming” panels in them. Yes, I was horrified at the thought what the hell and took them with me too. OH MY GAWD I could not breathe, it was like trying to get into a rubber band but as all that fat has to get squished somewhere else my boobs looked great!

Next was a pair of black button fly jeans that I really liked but the gap at the back would have fitted another person so on top of the $120, yer I was horrified too there would have been tailoring charges so again.

Dejected I went to Target – sorry but all their big jeans were just horrible. While I can live with a bit of elastic in the waist if necessary all elastic is ugly and uncomfortable and none of the legs seemed to be large enough, was like pouring myself into a sausage casing. Four different styles.

By this time I’m sure I was in total denial and I know that junk was calling to me but I was determined to find a pair of bloody jeans that I didn’t look like the back end of a bus in (wishful thinking maybe?)

Anyhow as a last resort I headed off to Autograph and I must admit by this stage I was in a “not going to find anything here either” frame of mind but took five pairs into the change room with me. Has anyone else noticed how hot changing rooms are?

First two pairs were a no go, mind you considering the aerobics I was doing just to get into them I should have worked off at least a kilo or two. Again great boobs but I do consider breathing necessary so rejected.

Disheartened I tried on the last pair as I was fed up with trying on jeans and was about to go home dejected. They went on easily and zipped with no trouble J alas they have to come up by miles. Let’s just say for the bottoms of the jeans to be at my ankles the top is under my boobs! Now I don’t know too many women who are built like that so I will have to take a lot off the bottom but I had found my jeans.

OK the backside still looked like the wrong end of a hippo but at least its not a hippo in skin tight jeans, the wider bottoms means I can wear my boots under them. Only let down was they are a size 22 which is ridiculous as I was wearing a size 18 pair and they fitted fine but I didn’t care.

I FOUND MY JEANS! (does the happy dance)

5 kg reward

2009-02-12T21:04:00.001+11:00

Well I love red and have decided to buy this as my 5 kg reward. It looks so comfortable but classy at the same time.

I intend to wear it when Tony and I go out for dinner with my red stilettos and fishnet stockings :)

101.2 kg [-0.8 kg] <-4.2 kg>

2009-02-12T20:36:00.005+11:00

I have no idea what I'm doing but its obviously working. I've now lost 4.2 kg since the New Year so naturally I'm very pleased with that.

I have been a bit slack on the walking, last week it was just too damn hot. This week its much cooler thank goodness but as I'm catching up on sleep I just can't get out of bed in time to do my morning walk LOL

I really do have to get more serious with my walking and not be so hit and miss with it, as I still have a huge bum and thick chunky legs that I want to slim down. Yes I know I'm impatient but I want to see results NOW!!

I've been fairly good on the food but have been nibbling a bit too much on the biscuits at work so I have got to stay out of the kitchen more and only go in there when I have to.

Generally though I am very pleased with this week's effort.

Recipe: Chicken & vegetable pasta bake (3.5 pts)

2009-02-07T19:37:00.003+11:00

Serves: 6 or 8
Points per serve: 5 or 3.5
Cost per serve: $2:47

Cooking spray
1 medium brown onion, chopped
500g chicken mince
1 medium green capsicum, finely chopped
2 medium carrots, peeled and grated
150g button mushrooms, grated
3 celery stalks, trimmed, finely chopped
800g can of diced tomatoes
3 cups dried farfalle pasta (bowtie pasta)
2 cups low fat grated tasty cheese
Chopped fresh chives and salad to serve
1/4 cup fresh basil

1. Preheat oven to 180C (160C fan forced). Grease a 6 cm deep, 21 cm x 35 cm
12-cup capacity ceramic baking dish.

2. Spray large frying pan with cooking spray and heat over medium heat. Add
onion and mince. Cook stirring with a wooden spoon to break up mince for 6-8
minutes or until browned. Add capsicum, carrot, mushrooms and celery. Cook
stirring for 3 minutes. Add tomato and season with salt and pepper. Simmer
uncovered for 2 minutes or until mixture is heated through. Add 1/4 cup
fresh chopped basil.

3. Place half the pasta over the base of prepared dish, top with half the
mince mixture, then half the cheese. Repeat with remaining pasta, mince
mixture and cheese.

4. Bake for 45 to 55 minutes or until top is golden and pasta tender (cover
top loosely with foil if over browning during cooking). Stand for 5 minutes
and sprinkle with chives. Serve with salad.

TIP: There is no need to use cooked pasta for this recipe. Like lasagne, the
pasta absorbs liquid during baking.

Source: Super Food Ideas February 2009

102.0 kg <-0.2 kg> [-3.4 kg]

2009-02-05T19:26:00.004+11:00

Well I am really disappointed with this week, I only lost 200 g. It sure didn't take me long to stuff up did it?

I've done two walks today, 40 minutes from the city out to Darling Harbour this morning and 50 minutes this afternoon from Darling Harbour to Martin Place so that should get a bit more off me.

I've also cut my eating down to the bone (mostly due to the financial situation) but that is just how it has to be so my daily eating now consists of 2 weet bix for breakfast with fruit and skim milk. 1 or 2 pieces of fruit for morning tea. A tuna sandwich with no butter for lunch (and maybe the other piece of fruit). Afternoon tea is a small yoghurt and then dinner when I get home which is usually protein of some sort with either salad or vegetables.

I have gone through gallons of water as I refuse to buy soft drink of any sort but will splurge on a couple of bottles of soda water on payday.

I still have 2.5 kg to get off in this month so I just simply can't slack off, hot weather or periods are NOT a good enough excuse.

Pictures: 1 February 2009

2009-02-01T19:45:00.001+11:00

These are my first progress pics since January. Jo and I were going down to Canterbury Leagues for dinner and this was the coolest dress I could find.

Pardon the "self portrait" but there was no one else to take it for me LOL

Measurements - February 2009

2009-02-01T10:32:00.003+11:00

Sunday, 1 February 2009

Weight: 102.2 kg [105.4 kg] -3.2 kg
Bust: 115 cm [117 cm] -2 cm
Chest: 98 cm [100 cm] -2 cm!
Waist: 103 cm [105 cm] -2 cm
Hips: 131 cm [133 cm] -2 cm
Thighs: 77 cm [81 cm] -11 cm
Upper Arms: 33 cm [33 cm] same
Calves: 43 cm [44 cm] -1 cm

Well I am very pleased with my first month's measurements, I've lost 13 cm!

I am absolutely thrilled with the 11 cm from my thighs, definitely has to do with all the walking I've been doing. Keep that up and I'll have slim toned thighs in no time :-) Well I can hope.

No loss on my upper arms so I'll dig out my half kilo hand weights and start walking with them to tone up my arms and hopefully get rid of the bat wings.

I can also boast that i have not had one single potato chip for the whole of January. OK that may not sound like much but all my friends know what a chip freak I am so that is a major achievement for me and I intend to keep it up.

Article: How To Get a Flat, Toned Tummy

2009-01-31T15:20:00.003+11:00

by Lynn Bode

One of the most common fitness questions this time of year is “How can I tone my stomach for swimsuit season”? Typically, people believe that the guaranteed quick route to obtaining a rock-solid six-pack is a path packed with hundreds of sit-ups or abdominal crunches. Wrong!

The reality is that even if you do crunches every day you aren’t guaranteed to get the stomach you desire. Getting those highly sought after, toned abs requires more work than just abdominal exercises. Plus, as far as stomach exercises go, sit-ups or crunches alone are not the solution.

We won’t go into detail about the muscles that make up the abdominal wall, but it’s good to know the basic information. At a high-level the abdominal/trunk area consists of 5 major muscles. It’s necessary that all of these muscles be exercised. It’s also important to utilize different types of training techniques like concentric, eccentric and isometric.

In addition to training those muscles, it is imperative that you also reduce the fat in your stomach area. If you don’t decrease the fat in this area, then you’ll never see well-defined abdominal muscles not matter how long and hard you train them.

The key to reducing body fat is a comprehensive workout program that consists of cardiovascular, strength, and flexibility exercises. Plus, don’t forget a healthy diet. Good examples of cardio exercises are: walking, swimming, aerobics, and jogging. Strength training can be done with dumbbells, resistance bands and even just your own body weight. Flexibility can be as simple as a few stretches held in place for about 20 seconds.

Now, back to the specifics of abdominal training. Traditional crunches can be a part of your abdominal training, but should be limited and certainly shouldn’t be the only part. To most effectively work your stomach area, it’s necessary to include about 80% rotational work. Rotational exercises are those that include twisting-type methods. Simple crunches do not fall into the rotational category because you simply lift your body straight up and down.

To most effectively train your abs, incorporate a lot of variety, including different positions and equipment. This will allow your muscles to continually be challenged, which is what will help make them stronger and more defined. Remember that you don’t have to lie on your back in the supine position to work your stomach area. There are hundreds of different ways to work them, including exercises in a standing position, on your side, raised on a ball, hanging from a bar, etc.

Don’t forget the importance of form. If you don’t use correct form when performing abdominal exercises, you’ll severely limit the effectiveness not to mention possibly cause an injury. Tips for correct form include:

Don’t ever pull on your neck or head
Don’t allow your legs to move, they should remain still -- let your abs do all the work
Try to keep your belly button pulled in toward the floor throughout the entire move.

To get you started, below are a few sample exercises* with instructions. Start working out today, and you can show-off your toned abs in time for summer.

Basic Crunch: Lie flat on your back with your knees bent and feet flat on the floor. Place your hands lightly behind your head for support. Using your abdominal muscles lift your shoulders a few inches off the ground, pause briefly and return to start position. Complete at least one set of 10-12 reps.

Standing Towel Circle: Stand tall and hold a small towel (or resistance band) taut overhead. Contract abs and slowly draw a large, wide circle over your head and around your torso with your hands. Keep towel pulled taut throughout. Return to beginning position and reverse the circular direction. Complete at least one set of 8-10 reps in each direction.

Oblique Twist With Ball: Begin by sitting on the ball. Walk feet forward until ball is resting under your back -- body is now parallel to the floor. Place hands lightly behind head for support. Using your abdominal muscles slowly crunch up lifting your shoulder blades off of the ball and rotate left shoulder toward right hip. Return to starting parallel position and repeat then switch sides.

For access to a huge library of exercises demonstrations (including demos for the above exercises), visit: www.workoutsforyou.com

*You should always consult your physician before trying any new exercise programs.

About The Author

Written by Lynn Bode, founder of WorkoutsForYou.com. Workouts For You provides affordable online exercise programs to help even the busiest of Moms lose weight, tone-up, build muscles, increase stamina and more via the Internet. Get fit either at or away from home. Let our certified trainer guide you one-on-one through your fitness journey. Visit: www.workoutsforyou.com for a free sample workout.

info@workoutsforyou.com

Deb's SMARTs

2009-01-29T22:02:00.000+11:00

Strive to follow a sensible diet and exercise plan

Measure my progress by the scales, measurements and fitness levels

Arrange my cupboards and fridge so there are no bad foods in them

Reaffirm that I can do this on a daily basis

Think like a slim person - I will not ever be this size again

__._,_.___

102.2 kg [-0.6 kg] <-3.2 kg>

2009-01-29T21:04:00.004+11:00

AND another loss!!!!!! so I have made my first month's goal of a 3 kg! :-)

I am thrilled. I can truthfully say that I have lost weight every week this year (OK it's only week 5 but doesn't it sound great?) :-)

It hasn't been all that hard either, just a case of thinking about what I'm eating and not just snacking indiscriminately which I have a bad habit of doing. While I haven't been tracking everything its all been fresh healthy stuff. Presently I have a thing for salmon with stir fried capsicums and bok choy and lemon juice. Really nice and very low fat.

This fortnight I am going to incorporate some new recipes into my dinners. Chicken & pasta bake, mushroom & thyme quiche, garlic pork chops, Parmesan crusted Chicken schnitzels with steamed vegetables, hoikken noodle stir fry (might try it with meat strips this time).

I have also made my walking a habit to get to and from work. I have began walking of a morning as the heat has been so unbearable lately so then if I don't get my evening walk in I don't feel guilty about it. Naturally if I can walk both ways I will.

I have seen a lovely red dress in Myer and IF I lose weight for the next 2 weeks as well then I'm going to buy it as a reward. Its really lovely with short sleeves and a belt and its probably knee length. I've not tried it on yet. It will be my 5 kg loss reward. I'll post a pic of me wearing it when I get it. Should look lovely with my red stilettos and sheer stockings :-)