Week 2 - Running isn't so bad after all! =)

So I'm in week two of my running routine according to this website: http://www.c25k.com/c25k_treadmill.html and its not as bad as I thought it would be!  If you remember in an earlier post, I stated that I hate running.  The main reason is because it usually hurt my knees.  Running on the treadmill feels like it offer me a little more cushion than running on concrete. However, when the weather warm up, I plan on taking this party outside! =)

One thing that I did learn from this website:http://www.webmd.com/fitness-exercise/default.htm that Kanae wrote a post about is that even though running will lower my calories which ultimately will help me lose weight, I also need to add some weight lifting to my routine. Lifting weights will build muscle and help tone the area I'm going after (mainly my back and abs). I don't want to do any heavy lifting which will cause me to bulk up.  I plan to do light lifting with a lot of repetitions to tone the area.

Since I run for 3 days a week, I think I will do my toning exercises either on the same days after I run or on my exercise day offs.  I plan on doing the following exercises found here.  I'm going after my back first! I'll let you know if I see any differences =)

Positives so far
===========
- I'm doing great at watching what I eat
- I'm snacking on more healthy items like nuts, trailmix
- I'm sticking to my running routine.

Need Improvement
==============
- Although I'm drinking more water, I still don't drink 8 cups a day. I average about 5-6 cups a day.

I plan to stick this thing out and I'm trying not to get discouraged because I want to see immediate results.  I know slow and steady will win this race!

~Tiana

least effective exercies

Hi all,

Courtesy of WebMD, 9 Least Effective Exercises

I found this slide show on things you could possibly do wrong while working out in the gym.

Click on the link for the 9 incorrect moves and how to effectively do them.

~Kanae

yoga =)

Hi all,

As you saw from the last entry, high impact cardio is not really good on my knees so I am back to doing my favorite yoga. It is very relaxing and very beneficial. No matter, if I am in a hot room or just my living room, yoga always leaves me feeling good. The breathing calms my spirit and I feel centered. Its not very stressful which I love and you push yourself as far as your body tells you to.

Personally my favorite positions are the Downward Facing Dog, Plank, Child's Pose, Warrior 1 and 2, and Lotus. I love to end with Namaste.

Some benefits of yoga are:

Increasing flexibility

Increasing strength

Better posture

Increasing lubrication of the joints, tendons, and ligaments

Massaging all organs of the body

Complete detoxification of the body

Toning

If you are interested, here are some good yoga websites:

Health and Yoga

ABC of Yoga

Yoga Journal

~Kanae

Plyometrics workout?

Hi  all,

I was on Self magazine website and saw the following article Plyometrics workout: Burn more calories in less time! Basically, it says that if you do a plyometrics workout (high powered explosive jumping movements) you will burn 100 calories in a short amount of time. According to bodybuilding.com, pylometrics are characterized by their ability to increase reactive strength, jumping skill and coordination. So in theory, it is an amazing way to burn calories and get rid of that fat quickly.

Sean Burch, a professional trainer, created a 10 move pylometrics workout plan, and by following this workout plan 5 times a week, Burch and Self claim that you will burn 100 calories in 10 minutes. These 10 moves are aimed to help you melt away the fat and be bikini ready in no time, and if you do it twice in one night, say adios to 100 more pounds.

I wonder how effective this workout plan is so I am going to try it for a month straight and let you know what I think.

My moves to master are:

1. Soaring Eagle
2. Pop-Up
3. Pogo Stick
4. Hurdler Hop
5. Carioca
6. Tush Tuck
7. Open Sesame
8. Flutter Kick
9. The Straddler
10. Getting Jiggy

Update: I tried this workout and I must say it does require a ton of energy. I did the first 5 and was panting. LOL Then my knees started hurting. This workout is not the best if you have bad knees. It is extremely high impact. Therefore, I must ammend my pledge, I cannot do this for the sake of my knees. I did however enjoy some nice yoga.

~Kanae



Healthy Choice... YUMMY?!

So if you live in Chicago, you know that is it extremely cold outside.  I didn't not pack a lunch and knew that I was not going to step outside in the Arctic HAWK to get something to eat.  Well this posed a slight problem. What am I going to eat??!!! I decided to venture downstairs to the CVS on the first floor of my work building. If I get something to eat from there, its usually a roast beef sandwich. I head to that aisle and......... There's No SANDWICHES!! =O  Now, what do I do??? I contemplated just running outside to Corner Bakery.. but I'm not that crazy.  I'm not going out until its time for me to leave and go home.  So I sigh and try the soup aisle, where I came across this item called Healthy Choice Fresh Mixers.  The name intrigued me enough to pick it up and look at the specs...  I was amazed that a pasta dish was included in the rather small container and that you could cook it in the microwave. I'm not fond of microwavable food but beggars can't be choosers right??

I decided to try the Ziti and Meat Sauce one.  It had 340 Calories and 6g of Fat and fit right into my lunch goals!  I love that you just fill the container to the line with water and cook for 3:30 mins and then strain the excess water with the strainer built into the top of the container. How cool is that!?  Then you warm the sauce in its container for 30 mins, mix it with the pasta and WAHLA! You have a ready-to-eat pasta dish! =)  Now what you really want to know.... how does it taste??  Now.. I can say that it does not taste like my home cooked food. I put LOVE into my food! However, you don't really expect it to right? So it is ok in taste. Not great but not bad.  I plan on trying the other types.  It was a very quick low calorie meal.  So for what I'm trying to do. It works for me!

Let me know if you tried some flavors that you absolutely love! (Or at least like lol) =)  You can see all there items at this link http://www.healthychoice.com/products/fresh-mixers.html

~Tiana

healthy snacks

Hi all,

I am finding myself hungry throughout the day and grabbing whatever comes my way. I know this pesky snacking habit is not conducive to me loosing weight. I know I should just say no to those potato chips screaming eat me. I know I need to forget about those chocolate chips staring me down. I know I need to resist the tasty junk food that craves my attention and is always ready to get in my belly.

First let me say the whole snacking concept is not wrong. Whats wrong is when you make bad decisions like junk food. Its call junk food for a reason. Nothing about it is beneficial to you. Healthy snacks on the other hand can help you go much further. By snacking, you will inevitably eat less during those big meals like lunch and dinner. Healthy snacks full of fiber can fill you up, decrease those hunger pains and monitor how quickly you want to eat again. They will boost your metabolism and energy. Remember Mr. Possible's quote "candy is dandy but fruit makes you poop!"

So in the middle of the day, grab a yogurt instead of chips. Eat an apple instead of candy. Try a granola bar instead of cookies. Say goodbye to those empty calories and hello to those that make you feel good on the inside.

To get you started here are a few healthy snacks to keep around:

1. Laughing Cow Cheese
2. 100 Calorie Packs
3. Trail Mix
4. Oatmeal
5. Veggies and Humus
6. Smart Pop
7. Fresh Fruit
8. Light /Low Fat Yogurt or Parfait
9. Low Fat Chocolate Pudding Cup
10. Whole Grain Crackers or Pretzels or Crispbread

Need some more ideas, read 30 Healthy Snacks at Self Magazine.

~kanae



Let's Run this Weight Off!!

So I was browsing one of my friends FB page and I came across this website she found here.  It shows you how to train for a 5k in 9 weeks by following this regimen 3 times a week. Because I hate running and I want a challenge, I think this is for me!  I love that running is a full body workout and that it will slim you down all over. By the end of the 9 weeks, you are supposed to be able to run a full 5k or at least 30 mins straight.  It starts with you walking for 5 mins to warm up, then alternating between walking then running for 20 mins, with a 5 min cool down walk at the end.  Every week, you increase the run time and build up your stamina for running.

So I will start today! My days will be Tuesday, Thursday and Saturday Morning.  I'm am very excited and hope this exercise speeds up my metabolism as well as slim me down.

And for you people that don't want to run on the treadmill, they have different options on the website. Check it out here! And for you iphone and android users, there's an app that you can run while listening to music that will tell you when to walk and run.  I've already downloaded my android app here. LEEEE GOO!

~Tiana

Weekend dilemma......

Eating right on the weekend proved to be a hard feat for me.  Now I didn't do horrible but I don't think I did as good as I could.

For instance, if I go to a restaurant or run out and get lunch during the week, I can make myself pass up Chipotle and get a sandwich or salad.  However the weekend tends to be the time when I eat what I want to eat.  That's when I can go to my favorite spots and eat an Italian beef or deep dish pizza or fried wings with mild sauce!!  I need to learn to control myself on the weekend, because I would hate to eat the pounds that I just lost that week on the Weekend!

I need to think about eating this:
 










And not eating this (Looks good tho, don't it?? LOL):

Also, along with not eating that great, working out on the weekend turned out to be hard to do also.  The weekend is when I run most of my errands.  I need to become discipline enough to work before I run my errands.

But a new week is ahead of us and I will conquer this!

~Tiana

weight loss

Hi all,

I am so happy! I weighed in yesterday and I have lost 3 whole pounds. I am supper geeked. My goal is to lose 10 maybe 15. I am slowly inching toward that goal.

My hangups are now monitoring what I eat at night. Those evening food choices seem to get me at least once a week. I need to do better. I will try to snack on fruits and veggies instead of chips, cookies, and my favorite Coke (this girl's unfortunate best friend) LOL! I can do it! I just have to listen to my inner voice that is telling me not to drink that Coke or eat those cookies.

Anywho, today I am trying a Spin class. I am going to be so exhausted but its worth it.

Bikini here I come.


Strengths:
Drinking allotted amount of water (surprisingly this isn't that hard especially with my girl Jennifer encouraging me)
Monitoring my food (even though I don't want to see the end result when I know that I have over indulged I still do it)

Weakness:
Late night hunger
Decrease my pop (still haven't successfully done it)

Positive: I lost 3 lbs

~Kanae

Woah... Really!!! =)

So my scale day is supposed to be on Monday.. but I just had to take a peak this morning.  I LOST 4 lbs! BAM! lol.. It may just be water weight from me consuming more water per day, but hey, I'll take it!! It means I am doing something right! =)

~Tiana

Slow Down..... You got all day!

Yesterday I felt like I wanted to Vomit.. I mean for real vomit.. Do you want to know why???  Because I drank 40oz of water (of my 64oz goal) in the course of about 45 mins!  That's 5 cups of water! My logic was why don't I do it while I'm thinking about it; while I'm motivated to do it.  And it left me feeling really sick and running to the bathroom (#1 of course =P)  I am extremely bad about drinking water. I can go days and not drink it. I don't remember being this bad about it in the past but at some point my view of water changed.

God made our bodies like he made earth; both need water to survive.  If all the oceans, rivers, steams, ponds, etc. seize to exist, then all beings and the earth would eventually dry up.  Water is very essential to our bodies as most know and not getting enough causes dehydration.  However, before you even get to the point of dehydration, your body try to hold on to as much water as possible if it is not getting enough.  This is commonly known as "Water Weight".  No mater how crazy we may try to treat our body, our body knows what's up.  When we try to starve ourselves, our body goes into defense mode and start holding on to all the Fat it can store up for energy.  And when we don't drink enough water, our body goes into defense mode as well, and start to store water to hydrate itself, if you're not going to do it.  Eating a lot of food high in sodium causes your body to hold onto water also.  What's the first thing you do when you eat something salty? You go to wash it down with water.  Our bodies try to do the same thing by retaining the water.  Why not try to help our bodies out by drinking water and lowering our sodium intake?!

In order to lose this water weight along with be healthier, we must get our recommended daily ounces of water.  The recommended amount is 8 cups/ 64 oz.  Do more if you can!  But the key word is DAILY! Which means I have 24hrs to get 64 oz in me! Its shouldn't be that hard.  I made my self sick out of shear laziness.  I figured, let me get it out the way now so that I won't have to think about it (or get back out of my seat at work).  But I must remember, this is a life changing thing I'm doing.  I don't want to have to think about it; just do it! 

So I must SLOW Down, because I really do have all day to do the RIGHT thing! A slow gradual change is a lasting one!

~Tiana

reality face check

Hi all,

I was looking at old pictures of me with Tiana and noticed that not only have I gained weight in my tummy but my face as well. I don't like it. I want the weight to leave my tummy and my face. I have a chubby face now.Womp Womp! Me no likey! Consider me refocused.

Thought I would share my comparison pictures of me 2-3 years ago and me now.

My before/My now



~Kanae

regroup already?

Hi all,

I feel like I losing momentum on working out. I tried to do the whole groupon thing (30 classes for $20) but what they didn't tell you is there is a 5 groupon participant per class limit. So now, January classes are wait listed. Then, when you are finally able to reserve a spot, you have to pay $1.95 in taxes. I feel like I got duped. That was supposed to be my workout and now I have to regroup and come up with a new plan.

So, I am really loving SparkPeople and all that it offers. You can log your calories intake, nutrition, fitness, energy level, measurements, etc.  You accumulate points and earn different trophies. They also have videos for you to watch and teams to join, which brings me to my next tactic.

They have a team called the 28 Day Bootcamp Workout Challenge that I joined. There are 400k members in this team. Its a month long challenge guaranteed to help you get in shape.

So here is my 1st week action plan:

1. Set my goals (why are you here and what you want to accomplish)
2. Do one 10 minute toning video each day
3. Do 5 cardio sessions this week (starting out 10 minutes, if you're a pro 30. I think I will aim for 15-20)
4. Track workouts
5. Learn how to earn your trophy (yeah, a prize for participating)

So today is my day #1. As soon as I get home, I am going for it. I'll let you know next how it goes.

Struggles:

1. Again not eating everything I have a craving for (good thing period is going off)
2. Consistently working out ( Monday was the only day I have done so far)
3. Giving up (only been at this for 4 days and already my focus level is a solid 5)
4. Realistically not committed to giving up coke but perhaps I can limit myself to only 3 a week (I'll let you know how that goes, hmph).

Mood for the day



Positives:

1. I keep logging my food
2. I haven't given up
3. I keep talking to B & J  about it so I can refocus and get motivated

~Kanae

Not helping at ALL............ =/

This is kinda random, but I had an Epiphany and decided that I should not keep it within but let it out.. That's what this blog is for right? =)

Since starting this journey, I noticed around lunch time I get somewhat depressed.  I start my morning cool; I eat yogurt with some cereal in it or Special K cereal with Soy Milk.. Breakfast cost me about 160 calories in the morning. Not bad, right?!  But then comes lunch... and I can't figure out what to eat.  Most people take their lunch between 11:30am - 1pm everyday. But how come around 1pm I found myself still sitting at my desk????

It's because I'm trying to do right! I'm trying to do this the correct way! However, I carouse the restaurant's websites near me for their nutritional information and I can't figure out how I can stay within my lunch calorie limit eating at any of them.  I mean, I can't even eat a salad???  Are you serious, you're asking? Ummm, I wish I wasn't. 

So my Epiphany is that I need to carry my lunch almost everyday.  That's the only way I can see how I can control what I put in.  Otherwise, I may do what I almost did today and just get the closest thing to me.. A BIG OLE' JUICY BURGER! ( I said almost =/ )

~Tiana

I'm Motivated!

So, we're not that far in but I'm pumped about this journey.  I took my pictures last night as well and was not pleased with what I saw.  I know you are thinking.. don't you you look at yourself everyday?? Yes, I do! However, I dress to hide my flaws.. It is very different when you put on something form fitting and look at your pudge and back fat.. uhhh! Now mind you, when you look at our pictures, you are not going to see two large women.  We are not very large, we are just unfit and out of shape.  We have hit the age where doing what we used to do will not make us lose weight.  We actually have to work to make it happen.. sigh! And we can't eat what we want anymore... we actually have to think about what we are putting into our bodies.. louder sigh! LOL.. It's ok though, we are up for the challenge!

Now generally, I like my overall size.. however, I gain weight mostly upper body in my back and stomach area and that is so not a good look.  I am also am out of shape. If I walk up two flight of stairs, I am out of breath.. add another flight and I may pass out! LOL

My Physical goals are to:
-Lose back fat (This really won't seem to go away)
-Lose stomach pudge
-Increase my stamina

I want to make working out and eating healthier a part of my daily routine. It shouldn't be something I have to think about. But just something I do!   So far I am doing great with logging in what I eat and sticking to my daily calorie intake! I need to be beach ready by mid April!

I already know from inputing my guesstimated measurements into this site http://www.shopyourshape.com/content/view/19/36/, that I am a Top Hourglass.

I'll be back with those measurements and pictures!

~ Tiana

A Few Days In

Hi all,

Its a new day, a new me. Last night, I took my pictures and boy are they yukky. I dont even know if I want to upload them. I know maybe if I post them I will be more inclined to do something about it. So out of sheer embarrassment, I may hold off. Lets just say, I became aware.

I did take my measurements.

Bust: 38
Waist: 29
Hips: 39

According to this one site, http://www.shopyourshape.com/content/view/19/36/, I have a hourglass body type yet yesterday when I was unsure of my hip measurements and just entered my bust and waist, I was a spoon.

Hourglass Body Type is the body type that most women strive for. Your bust and hips are well balanced and you have a beautifully defined waist. Your have gently rounded shoulders that align nicely with your hips. Your waist is obvious and gracefully curves out to your hips. You most likely have a rounded bottom and beautiful side as well as front profile. Your upper body is proportionate in length to your legs which are shapely. From top to bottom, you are a picture of harmony and balance.

A Spoon I guess is a modified Hourglass. As a Spoon Body type (sometimes called figure 8), your hips are larger than your bust and you have a defined to somewhat defined waist. Your hips have a “shelf” appearance and you are prone to gaining weight in your tummy and have a tendency towards love-handles. While you may gain weight in your upper thighs and upper arms, you lower legs and arms are shapely and your best assets.

Either way, those are my measurements.

Anywho, I am using SparkPeople to monitor both my fitness and food intake. So far, I have not gone over my alotted calories ( 1240-1590), but those carbs get me sometimes. I am pleased with myself that I have actually been logging in my food, which I thought was going to be the hard part. Kudos to me, I am 4 points away from reaching my next trophy. Now, I need to get on this workout kit. Go hard or go home! I went to bootcamp here at www.thebootcampguy.com It was a little (okay maybe a lot) hard. Heck, I am still sore. I wont give up though.

Struggles:
~Working out (I need to find the time and motivation)
~Carbs
~Not giving into those mother nature cravings
~Putting up those pictures

Positives:
~Logging in my food
~Drinking more water
~Talking about goals

~Kanae

My Image of Success

Hi,

I read this last night in my devotional: Your vision what you see has a tremendous impact in your life. Keep the goals you want to see come to pass in front of you. That image will set the limits of your life. If you focus on a image of success, you're going to move toward it.

So I was looking for a picture of a celebrity who has a similar body type as me so I can use them as my reference. Okay sounds great but I need to know which celebrity is built like me?  So I took this quiz "Who is your celebrity body shape?" and my results were that I have a rectangular/ruler/square shape.

My results in detail:

You might think your hips are too narrow, but did you know that most models have this slender shape? Tall with long legs, your celebrity body shape is akin to some of the greatest actresses of all time. Meryl Streep, a ruler body shape, is beautiful and regal with her long torso and squared shoulders. Gwyneth Paltrow's body emanates strength and desire when she struts her long legs! Many women are actually jealous of your strong and tall stance, narrow hips and small behind. When you shop for clothes, dress like your favorite ruler-shaped celeb. Choose elegance over fads to accentuate your regal body shape and add curves to your straight stature.

Hey, guess who else has this body type? Ciara! She has an awesome body so she will be my reference.




~Kanae

Introducing the Diva Kanae

Hi all,

My name is Kanae, and I am the second part of the Diva Duo. I got so tired of complaining about my imperfections. You know the gut, the back fat, and the low amount of energy I have. It pretty much sucks. I want to pretty girl rock all the time. I want to be healthy and learn how to make better choices about what I eat and drink. I know this will be a struggle. I've been talking about it for so long I thought it was time to take action. I dont want to pant when walking up the stairs anymore. I want to drop my love weight. I am finally saying yes to being fit and fab.

In the words of the infamous, Wacka Flaka, o' let do it!

Stats:
Name: Kanae
Height: 5'9
Current Weight: 170 lbs
Current BMI: 25.2
Weight Goal: 155-160 lbs


Goals:
Drink 8 8 ozs of water
Workout 3 times a week
Watch my coke intake (I know I should go cold turkey, but I am not committed to that just yet. No need to lie)
Lose tummy and back fat
Get toned
Look fab in a bikini by my bday!


Picture: Coming soon!

Introducing the Diva Tiana =)

Hello! I'm Tiana and I am one part of the Diva Duo that this blog is about!  We have started this blog to track our fitness journey.  We not only want to lose weight, but we also want to make a lifestyle change.  We don't want to keep dieting and exercising when we feel like we've gained too much weight. We want to be fit all the time! We're already Fabulous Divas, we're just adding Fit to the equation! Fabulous + Divas + Fit = Tiana and Kanae!!

Stats
Name: Tiana
Height: 5'4"
Current Weight: 164.2
Weight Goal: Between 145 - 150

Goals
Drink 8 glasses of Water a day (This is very hard for me!)
Work out at least 3 times a week (This is hard for me too! lol)
Watch my calorie intake (1200 - 1400 a day)
Watch my portion size

Current picture coming soon!

Day 1

Hi all,

Welcome to the Fit and Fabulous Divas Blog! Thank you for joining us in our journey!

TK