It Has Now Been 5 Years Since I Began My Weight Loss Journey

In May of 2006 I began my weight loss journey when I weighed 442 pounds.

My first step was to begin moving so I started to walk for 5 minutes a day which at that time was a lot since I was carrying so much excess weight.  What this did was get me into the routine of exercising everyday which I still do to this day in one form or another.  I slowly started to add more time to my walks each day so I wouldn't burn out and over the years I have been able to walk for as long as 3 hours. I have also now incorporated resistance training by going to a 24 hour fitness close to my house which I enjoy very much and have a great 3 day a week workout that targets the entire body.

In the past I have lost large amounts of weight just to gain it all back plus more by starving myself and exercising like crazy then falling into my old habits and gaining the weight back.  So this time I wanted to make a permanent lifestyle change but had no idea where to start.  The best decision that I ever made was to join Weight Watchers which I knew wasn't the cool thing to do since it's mostly women that go there but I just wanted to drop the weight and adopt a permanent healthy lifestyle.

At Weight Watchers they go on a point system and each person gets so many points a day plus you can earn extra points by exercising which is an incentive to exercise.  We track what we eat in a daily food journal and also track the exercise points that are earned.  Foods that you eat are given a point value and you just deduct what you eat from your points that you get for the day.  We also get 49 extra points to use throughout the week which is great to use for special occasions, vacations, birthdays, potlucks, etc..  Each week we have a meeting where we weigh in and then have a 30 minute meeting with our leader.  Their are usually about 20 members in each meeting and the leader talks about a different topic each week.  They also celebrate members who have lost weight with the entire group and they can talk about what has worked for them which helps out others as well.  The best part of Weight Watchers is that we eat regular food just like everyone else and this is a permanent lifestyle change and not just another diet that we know all fail.  I have been going toWeight Watchers for 5 years now and plan on continue going even though I have been at my goal weight for well over 2 years now.

This is how I've been able to lose over 200 pounds and maintain the weight loss for over 2 years now. 

Hope this helps out everyone as you continue on your weight loss journey.

Have A Healthy Memorial Day Weekend!!!!

Great Tasting And Healthy Recipe For Barbecue Chicken Wraps

Tonight we had a great and very healthy dinner with a new recipe for Barbecue Chicken Wraps that I would like to share with everyone.  It's low calorie, low carbohydrate, low fat, and high in protein and was very filling!!

Here are the Ingredients and Instructions.

* 4 large high fiber tortillas  ( I used Large La Tortilla Factory Whole Wheat Low Carb Tortillas)
* 8 oz. shredded, skinless rotisserie chicken breast
* 1/2 cup prepared barbecue sauce
* 1 cup canned black beans, drained and rinsed
* 1/2 cup corn (Thawed if frozen, drained if canned)
* 1/2 cup shredded carrots
* 1 cup shredded cabbage
* 1/2 cup red onion, diced
* 1/4 cup fresh cilantro, chopped
* 1/2 cup reduced fat sour cream
* juice from 1 lime, freshly squeezed

Instructions

*1. Place a large nonstick skillet over medium-high heat. Add all ingredients except tortillas, carrots, cilantro and cabbage; stir to combine. Cook until hot, 4 to 5 minutes.
*2. In a separate bowl, combine cabbage, carrots, and cilantro.
*3. Assemble the wraps by equally dividing the cabbage mixture between the 4 tortillas, and place in the center of each tortilla. Top with 1/4th of the chicken mixture; roll as you would a burrito.
*4. Slice in half diagonally and serve warm.

Preparation time: 15 minutes

Cooking time 5 minutes

Number of servings 4

For those of you on weight watchers each wrap is 7 points!!

You Gotta Try This Awesome Tasting And Very Healthy Chicken Taco Chili

Hello everyone I hope your all having a great and very healthy week taking care of your body because it's the only one you have!!!  I came across an excellent recipe for Chicken Taco Chili that not only tastes great but is very healthy and filling as well.  I've had it at home over a cup of rice and also at work by itself so I thought I would share this great recipe with everyone... I'm sure you will enjoy it as much as I do ;)

Ingredients:

1 onion,chopped

1 16 oz can black beans

1 16 oz can kidney beans

1 8 oz can tomato sauce

10 oz package frozen corn kernels

2 14.5 oz cans diced tomatoes w/chilies

1 packet taco seasoning

1 tbsp cumin

1 tbsp chili powder

24 oz (3-4) boneless skinless chicken breasts

chili peppers, chopped (optional)

1/4 cup chopped fresh cilantro


Combine beans, onion, chili peppers, corn, tomato sauce, cumin, chili powder, and taco seasoning in a slow cooker.  Place chicken on top and cover.  Cook on low for 10 hours or on high for 6 hours.  Half hour before serving, remove chicken and shred.  Return chicken to slow cooker and stir in.  Top with cilantro.  Also try it with low fat cheese and sour cream which would be extra weight watcher points for those of you on weight watchers.


Makes 10 servings
Serving size 1 1/4 cups
5 weight watcher points plus
Calories: 203.7 per serving, Fat: 1.4 g, Carb: 33.3 g, Fiber 10 g, Protein: 16.9 g

ENJOY  :)

Boot Camp Training Class I'm Taking On Saturday Mornings!!!

So I thought I was in pretty good shape and then decided to try out a great bootcamp class that they have at 24 hour fitness where I workout.  They have 2 trainers that run the class one of which is my personal trainer who suggested that I take the class.  I have gone to 4 classes so far which lasts for 1 hour and after that my body is completely exhausted.

The class begins with everyone getting in teams of 5 and we warm up by running the length of the basketball court where the class takes place. We each run at 50% to the end of the court and back until everyone is done on all teams. We then to proceed to run at 60%,70%,80%,90%, and finally at 100%.  After this we do relay races which really gets our hearts pumping. Several of them that we do which change from week to week are run to mid court do 10 pushups then run to the end of the court and do 10 jumping jacks then sprint back to tag the next person on our team until everyone is done.  Another race we do is shuffle facing the left to the end of the court then return to tag our next team member.  We usually do this one more time but facing the right.  Another one we do is the bear crawl where we are on our hands and feet to one end of the court then run backwards.  Other ones we also do is hopping on both feet from one end of the court to the other, hopping on one leg then the other to the end of the court then back, and a reverse bear crawl which is very tough from one end of the court to the end. This is our warm up which usually takes  about 15 minutes and definitely gets us warmed up.

After this we break up into groups of 2 or 3 people depending on how many people are in the class for the day and do 2 rounds of circuit training with about 10 different stations.  We do get a break in between circuits to somewhat catch our breath and get some water or gatoraid which is what I bring to the class along with my workout towel. Each group begins at a workout station and then we move clockwise to the next station when the trainers blow the whistle which is about every 2 minutes. The second circuit is usually only about a minute at each station due to the fact that we are all physically wearing out.

A few of the workout stations include the following exercises which change from week to week and also the 2nd circuit is often changed up a bit than the first circuit. Here are a few examples: 45 lb. plates in each hand squats, jump rope, burpees, squat jumps with dumbells, upside down wall pushups, plank to pushup position, jumping jacks, bike riding standing up both forward and backwards, walking with 45 lb. plates in each hand from one end of the court to the end, sitting dumbell twists with feet barely off ground, dumbell shoulder presses while squatting against wall, lunges with dumbell presses when low, pushups, both legs jump ups to stool, jogging around exterior of court, plus many other exercises that workout the entire body.

After we finish both circuits we then get a water break and by this time we are pretty much wore out.  We then are told to grab an exercise mat and find a spot on the court to do abdominal exercises that the trainers tell us to do and when we can rest.  Some examples of the abdominal exercises we do are: flutter kicks, side planks, side planks with one leg up,  planks with arms wide and feet together, bicycle crunches, and a few others.

This is what I do on saturday mornings from 11 am til noon which pushes me to the limit
So a tip I would give out is that if you have the opportunity try taking an exercise group class either at your local gym or wherever you can.  It's also a great way to meet other people that have similar exercising interests. 

Have a Very Healthy Upcoming Week And Weekend  :o)   

Check Out My Brand New 3 Day Full Body Workout !!!

Hello everyone I hope you have all had a great week and have a very healthy weekend.  This morning I thought that I would  post my brand new 3 day full body workout before I go to my bootcamp class at 24 hour fitness which I've been doing for about 2 weeks now.  I had been doing the same workout for several years and this has been a great change up with much more challenging exercises. 


MONDAY

Bike 1 Mile  (2:30 Or Less)
Cable Rows - 105,120,135 -  8 Reps Each
Bar Pull Ups - 3 Sets, 10 Reps Each
Free Motion Pull Down - 130,150,170 - 6 Reps Each
Free Motion Twist 50,60,70 - 10 Reps Each
Pushups - Legs Together, Touching Nose - 3 Sets, 8 Reps Each 
Cybex Tricep Machine - 70,80,90 - 8 Reps Each
Seated Hammer Machine Press - 70,80,90 - 6 Reps Each
Hip Abductor - 110,170,170 - 10 Reps Each
Mountain Climbers - 3 Sets - 20 Reps Each
Leg Extensions 140,170,170 - 6 Reps Each
Plank - 30 Sec. - 3 Reps (Arms Wide)
Ab Rockers - 3 Sets - 10 Reps Each
Bike 1 Mile (2:30 Or Less)

WEDNESDAY

Elliptical 100 Cal. - 8 Min. Or Less (Quick Start) Switch Directions Every 25 Cal.
Palm Up Pull Downs - 165,180,195 - 6 Reps Each
Barbell Curls - 60,70,80 - 6 Reps Each
Free Motion Squat Rows - 100,120,140 - 8 Reps Each
Incline Barbell Press - 95,115,115 - 7 Reps Each
Seated Dumbbell Shoulder Press - 20 Lbs. - 3 Sets, 10 Reps each
Rope Extension Triceps - 40,50,50 - 6 Reps each
Kettle bell Swing (44 Lb.) 3 Sets - 20 Reps Each
Leg Curl - 140,170,170 - 6 Reps Each
Squat Press Elbows Inside - 3 Sets- 10 Reps Each
Hanging Knee Raises - 3 Sets - 10 Reps Each
Side Plank Lifting Hips - 30 Sec. Each Side - 3 Sets
Exercise Ball Crunch - 3 Sets - 15 Reps Each
Elliptical 100 Cal. - 8 Min. Or Less (Quick Start) Switch Directions Every 25 Cal.

FRIDAY

Treadmill (Interval Mode) 20 Min. - @ 4.0
Free Motion Curl - 40,50,60 - 8 Reps Each
Bar Pull Ups - 3 Sets - 10 Reps Each
Machine Assisted Pull Ups - 110,100,90 - 6 Reps Each
Machine Assisted Dips - 90,80,70 - 6 Reps Each
Triangle/Tricep Push Ups - 3 Sets - 8 Reps Each
Hands Inside Push Ups - 3 Sets - 8 Reps Each
Step Ups 30 Lb. Dumbbells Each Hand - 3 Sets - 10 Reps
Single Leg Squat On Bench (Leaning Forward) - 3 Sets - 6 Reps Each Leg
Cybex Leg Press - 250,290,330 - 15 Reps Each
Ball Tucks - 3 Sets - 10 Reps Each
Crunches(Finger Tips Touching Back Of Shoes) - 3 Sets - 25 Reps Each
Flutter Kicks - 3 Sets - 10 Reps Each
Plank Feet On Bench To Push Up Position - 3 Sets - 5 Reps Each Arm Per Set
Treadmill (Interval Mode) 20 Min. - @ 4.0


Here is my new 3 day a week full body workout routine which I have been doing for several weeks now.  Also on my days off from lifting weights I make sure to do atleast 60 minutes of cardio.  So a tip that I would give is that if your getting bored with your workout or exercise then change things up to make it fresh and more challenging.  Have a great and very healthy weekend!!!! 

Here Is My Full Body Workout That I Started After I Dropped Over 200 Lbs.

Hello everyone I hope you have all been doing great lately on your weight loss journey or maintaining your weight loss which I've been doing for several years now.  I thought I would post my old full body workout that I did for about 2 years and was a great way to tone up after losing over 200 pounds.  I do 3 sets for most of my exercises which has been working good for me. On Tuesday,Thursday, Saturday, and Sunday I try to get in atleast an hour of cardio so that I'm doing some form of exercise daily. I hope by posting this that it can give you an idea of what helped me out right after my weight loss in maintaining while toning up at the same time.

OLD WORKOUT

MONDAY

Free Motion Squat Pull Down - 110.130,150 - 6 Reps
Wide Leg Push Ups - 3 sets of 8 push ups
Squats With Dumbells - 30 Lbs in Each Hand  - 3 Sets - 12 Reps
Machine Assisted Pull ups - 120,110,100 - 6 Reps
Machine Assisted Dips - 120,110,100- 6 Reps
Barbell Curls - 40,45,50 - 10 Reps
Leg Curls - 110,125,140 - 6 Reps
Rope Extension - 30,40,40 - 6 Reps
Plank - 30 Seconds 1 Set
Crunches - 20 reps - 3 Sets
Exercise Ball Crunch - 10 Reps - 3 Sets
Leg/Arm Combo - 30 Seconds Each Side - 3 Sets
Push Up Arm Tucks - 30 Reps - 3 Sets
Single Leg Squats - 6 Reps each leg - 3 Sets
Elliptical Machine - 90 Seconds Each Direction - At 200 + R.P.M.

WEDNESDAY

Close Grip Palm Up Pull Downs - 135,150,165 - 6 Reps
Close Grip Overhand Grip Pull Downs - 135,150,165 - 6 Reps
Fly Machine - 140,150,160 - 10 reps
Reverse Fly Machine - 80,90,100 - 10 Reps
Incline Machine Press - 50,60,70 - 6 Reps
Squats With Dumbells - 30 Lbs In Each Hand  - 3 Sets - 12 Reps
Step Ups Small Stool - 30 Lbs In Each Hand - 3 Sets - 10 Reps
Rope Extension - 30,40,40 - 6 Reps
Elliptical Machine - 90 Seconds Each Direction - At 200 + R.P.M.
Single Leg Squats - 6 Reps each leg - 3 Sets
Barbell Curls - 40,45,50 - 10 Reps Plank 30 Seconds 1 Set
Crunches - 20 Reps - 3 Sets
Exercise Ball Crunch - 10 Reps - 3 Sets
Leg/Arm Combo - 30 Seconds Each Side - 3 Sets
Push Up Arm Tucks - 30 Reps - 3 Sets

FRIDAY

Free Motion Squat Pull Down - 110.130,150 - 6 Reps
Step Ups Small Stool - 30 Lbs In Each Hand - 3 Sets - 10 Reps
Wide Leg Push Ups - 3 sets of 8 push upsClose Grip Palm Up Pull Downs - 135,150,165 - 6 Reps
Rope Extension - 30,40,40 - 6 Reps
Leg Press  - 270,270,360 - 10 Reps Each
Machine Shoulder Press - 50,65,80 - 6 Reps
Barbell Curls - 40,45,50 - 10 Reps
Elliptical Machine - 90 Seconds Each Direction - At 200 + R.P.M
Plank 30 Seconds - 1 set
Crunches - 20 Reps - 3 Sets
Exercise Ball Crunch - 10 Reps - 3 Sets
Leg/Arm Combo - 30 Seconds Each Side - 3 Sets
Push Up Arm Tucks - 30 Reps - 3 Sets
Single Leg Squats - 6 Reps each leg - 3 Sets

In my next blog I will write down my brand new 3 day full body workout that I've been doing for about 2 weeks now.  Have a very healthy rest of the week and weekend!!!

I'm Finally Getting Started On A New Weight Lifting Routine!!

Hello everyone I hope you have all been doing great and eating healthy along with daily exercise..
For the past 2 years I have been doing the same full body weight lifting routine at the gym which I go to 3 days a week.  This has become a bit boring and so I have finally started to see a personal trainer to get a new and more advanced full body weight lifting routine which I will be doing 3 days a week.  The reason I do full body workouts is in case I can't make a workout then I can just continue on my next day that I can workout without worrying about what body part I need to work out. My trainer fully agrees with me so It's going great.  I have learned about 20 new exercises so far not counting today and when I'm done I'll have a brand new 3 day a week full body workout that will be fresh, more advanced, and keep me excited about going to the gym with my new full body workout routine :o)  I'm also learning new cardio workouts that I can do on my days off from weight lifting which is great as well.  

So the tip I would give everyone that may be getting bored with the same exercises day in and day out is to completely change your workouts from what you now do so that you look forward to exercising which is exactly what is happening to me right now. You can still workout the same muscles as you do now but with different or more advanced exercises which will help keep you excited about working out.

You don't have to see a personal trainer for this but it has been a big help for me!
When I have my complete 3 day workout complete I will post it up along with my old workout so you can see the differences in my workouts and how the same muscles are being worked out just with different and more advanced exercises.

Have a great, very healthy weekend and upcoming week ahead!!!