Health And Fitness Update ~ March 21, 2017

Well I am almost 2 months into my “get healthy” plan and I am discovering so many things.  Like for instance, to chuck the fucking scale in the trash stay off the scale. scales humor weight loss I am not kidding ladies…the scale is truly our demon and we don’t realize how much our bodies fluctuate throughout the month between hormones, stress, and all those other shitty things that come along with being a woman.  So I have decided that I am officially staying off the scale for the entire month of April.

Currently I am doing something called carb cycling.  But I changed it up a bit from what I learned about it on the internet.  It goes in stages of 3 workout days and then a day of rest with some activity (mine’s usually house cleaning).

The first day is your hardest workout day.  This is also the day that you consume the most carbs.   I am really wanting to work my upper body and mid-section so on my first day of the cycle I do my back, chest, shoulders, arms, abs, and 20-30 minutes of cardio.  I also start off with 200 grams of carbs on this day in which the majority are consumed around my workout.

humor weight loss gym

The second day is butt and leg day.  Now I hate doing leg exercises and tons of squats but I am determined that since I have seen actual results of someone who has the same crack in their back, aka booty, that I do, transform into an actual butt, then I shall not skip butt and leg day.  On this day I take the carbs from the first day and cut them by a third.  Again consuming the majority of them around my workout.  Again I also do 20-30 minutes of cardio following my workout.

The third day is high intensity full body workout doing cardio using low weights with fast reps.  And on this day I only eat a third of the carbs I started with the first day.

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On the fourth day is rest day.  And let me tell you, if you don’t hurt from head to toe on this day then you aren’t working out hard enough.  I also try to stick to no carbs on this day or if I do have some it’s usually first thing in the morning.  And the best thing about rest day is you should feel a burst of energy.  Now, resting doesn’t mean lay around and do absolutely nothing.  You still should be active.  This is the day I usually try to catch up on housework, maybe walk to the park with the kids (that is if the weather is nice), eventually there will be some yard work and gardening thrown in there.  But nothing high intensity.

Then repeat the cycle.  I am going to do 4 cycles and of course will share my results with you when I am done.  Also keep in mind that you can play around with your carb intake.   If you are doing 200 grams on the first day but are feeling really sluggish and sleepy the rest of the day, after your workout, then you may want to consume more carbs or consume less around the workout and save some for later in the day.

If you are getting really tired and sluggish during the middle of your workout then this probably means you didn’t get enough carbs to keep you going throughout your workout.  Don’t be afraid to experiment.  Everyone’s body is different.

I try to do an ab workout everyday…even on my rest days because it is my least favorite area after having 3 kids.  I was lucky enough to never get a stretch mark but I am determined to not have to go under the knife or get lypo just to obtain the midsection I want.  If you want a great ab workout, click the video below.  The first time I tried this workout I couldn’t cough or laugh for two days.

And I didn’t do it at the gym…I used my bed post.

I finally broke down and bought a vegetable spiraler.  The first thing I used with it were a green and yellow zucchini squash.  I spiraled one of each and then lightly sautéed the spirals in some olive oil, freshly chopped garlic, and seasonings (I was lucky and found a bunch of organic seasonings on sale and bought a bunch).   I also made a little pesto to go with it using basil, spinach, lemon, pine nuts, garlic powder, and salt and pepper to taste.

zucchini clean eating healthy

I think next time I will probably just try the zucchini noodles sautéed by themselves as my side dish of veggies.  I love pesto but until it starts growing in my garden I won’t be making it because  I don’t like spending the 3 or 4 dollars that they want to charge for a very small amount at the grocery store.  Basil grows like a weed, literally, and in the summer months I always have fresh basil.

My other favorite recipe was some sautéed shrimp lettuce wraps.  Just sauté some uncooked shrimp in a little olive oil, fresh chopped garlic, a little chopped cilantro, and some garlic salt and then place in a romaine lettuce leaf.  Sprinkle with some more cilantro, chopped avocado, and some thinly sliced jalapeños and enjoy!

Shrimp lettuce wraps

Chow for now,

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Making Progress

It’s now been a month into my journey of trying to become a better version of me.  I decided to do things a little differently from last year as to try not to set myself up for failure.

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I don’t deprive myself.  I eat and snack but make sure to count my calories.  My FitBit app has a counter on it, that even comes with a food scanner, which makes it very easy to keep track throughout the day.  I also don’t feel guilty enjoying the occasional glass of wine or my new-found cocktail made of cranberry juice and Malibu rum with a squeeze of lime.  I allow myself one day a week to indulge and not count calories.

I started out slow with my exercise regimen. It’s still very much winter here so I have been having to get my walking/jogging in via the dreadful treadmill.  I started out with 20 minutes and now after only a month am up to over an hour.  And I have also started to incorporate weights into my routine as well.

treadmill workout beginners
This is the treadmill workout I try to follow most days

I don’t obsess about weight loss.  I weigh myself once a week and have lost 6 pounds this month.  The key thing people need to remember when working out is that you are gaining muscle which weighs more than fat.  Therefore, you will lose inches before losing weight.  I can tell, without measuring, by the way my clothes fit much better.

I am trying out an assortment of essential oils.  I must say that I intend to eventually invest in a diffuser for every room in the house.  So far I am up to 3 and have found a sleep and depression blend that I use often.  The sleep blend I use at night in my diffuser which sits next to my bed, and the depression blend I rub into the bottoms of my feet.  I’ve also discovered bath bombs which used with my Epsom salt manage to relax me at night and helps with any soreness I have succumbed to throughout the day.

I still have bad days.  I’m not going to lie, there are still some days I struggle with not wanting to do much of anything but binge watch television and throw my FitBit at the wall.  But I keep it as a reminder of when I’m doing great as well as not so great.  Plus I love joining challenges with my friends as I can be very competitive which is great at keeping me on track to making progress.  Below are my stats for the last four weeks starting from the end of the month.  Each week I try to do better than the previous week.  As you can see weeks 2 and 3 I failed at that, but like I said…I still have bad days and it’s ok.

fitbit stats exercise tracker      fitbit stats exercise tracker  fitbit results exercise tracker

fitbit stats exercise tracker

I feel that as long as I am doing something that makes me feel better than that to me…is making progress.

If you have a FitBit and would like to join any of my challenges you can find me via email on the app (tristasim@yahoo.com).

Chow For Now,

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National More Herbs Less Salt Day

In the past I have written quite a few articles about the benefits of herbs.  You can read about them here … here …and here.

It just so happens that today is also the day that I have decided to get back on track once again.  For some reason I am just never very good at sticking to my weight loss goals during the summer months.  But I am happy to say that this summer, due to all the activity it has brought,  I have managed to only gain back 10 of the 28 pounds that I lost at the beginning of the year.

I keep falling off the horse but the important part is that I keep dusting myself off and getting back on.  And on and on and on….

falling off the horse exericise
I have missed Zumba tremendously!  And probably would have stuck with it had the room, in which it is performed, didn’t get to be 100*F by May.   I prefer to have a cold enviroment to work out in which is why on most 32*F mornings you will catch me out walking the neighborhood.

So as it being National More Herbs Less Salt Day, what a better day to start my health and fitness goals up again.  I said that 2016 was going to be my year and I still have 4 months to go.  I know that I can do this.

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I have got the FitBit all charged up and ready and as soon as I drop the kids off for their first day of school this mama is off to the gym.  Now I will do good all week with my eating habits and no alcohol but come the weekend, we are attending a Red Sox baseball game where yes I will be indulging in clam chowder served in a sourdough bread bowl and consuming large amounts of beer.  And that will be my last hoorah with alcohol for 30 days.

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Yeah I wish I looked this good as a hot mess

I am going to find a 30 day cleanse and stick to it.  This will include a lot of smoothies with a lot of herbs in them.  I was just in the garden last night picking fresh spinach and basil.  Basil grows like a weed in case anyone is interested.  I cleaned out my garden beds at the beginning of spring.  Broke up all the soil.  And even put some new soil in there and the basil from last year…CAME BACK!

Here’s to getting on a health kick once again….(to be continued)

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Workout Wednesdays ~ March 23, 2016

It’s been awhile since I have posted about my health and fitness workout progress.  Not to worry…I haven’t given up on it…just been quite busy piling more and more stuff onto my plate, no pun intended,  and haven’t had a lot of time to write my weekly progress reports.

I am officially down 27 pounds since weighing myself Jan 1, 2016.  And lately I have been asked by a few people what I did to shed it.

First off, I didn’t drink or eat any junk food for an entire month…well 28 days but whose counting close enough.  I really think that this jump started my weight loss and tricked my body.  Just beware that if you are a frequent drinker, then suddenly stop completely, and you are female, it can throw off your cycle.  I am quite certain that’s what has happened to me.

I do a lot of cardio.  As you know I have fallen in love with Zumba.  But I also walk my neighborhood of hills when it’s nice outside, and when it’s not…and there is no Zumba…I resort to the frightful horrifying grievous dreadful treadmill.  Luckily I have learned to tread and blog without falling off (multi-tasking talent I tell ya)  which makes the time go by much faster.

I have also been taking GNC Women’s Ultra Mega Energy And Metabolism.  It’s a 30 day supply separated into one day packets of pills. GNC Women's Ultra Mega Energy Metabolism Pack It doesn’t make me nauseous or jittery and gives me great energy.  And whether or not it’t helping shed the weight, I don’t know, but I have been losing consistently, every week since I started it about a month ago.  The cheapest place I have found to purchase a 30 day supply is Amazon.

I usually take the one day supply about 1 hour before I am about to workout.  And on days that I forget to take it…I can tell.

I also do some weight lifting and weight machines with my cardio.  Usually in the mornings 3 times a week, as it’s always good to let your muscles rest.  In my 40’s my body is really good at letting me know when it has had enough needs rest.  I find a lot of workout routines on Pinterest…if you would like to check out some of the workouts I have found, just check out my workouts board.  I have been trying to add to it frequently.  And when I can’t get to the gym…YouTube is my best friend.  You can find any and all types of workouts there.  I usually like doing my ab workouts at home as I don’t like laying on the gym floor and the mats they provide look like they go way back and would probably be part of a science experiment.

As for what I eat.  My biggest thing is that I try to burn more calories then I consume.  I drink a lot of smoothies which usually consist of a banana, spinach, kale, cucumber, a small amount of frozen fruit variety, and either plain or coconut water.  I also like to throw in some chia and flax seed as it seems to make me feel fuller longer.  Below is one of my favorite meals.  Seared piece of tuna (found in the frozen section at Wal-Mart), and lightly sautéed kale and spinach mix.  Literally takes 5 minutes to make.  The seasoning I use is McCormick Grill Mates Montreal Steak Seasoning.  I use it to season pretty much every type of meat eaten in my house.

seared tuna spinach kale power greens yummy healthy food

I drink A LOT of water!  And I like putting lemon in my water.  And when I am craving some carbonation…I have Perrier water on hand.  I also like to brew green tea and flavor it with just a small amount of light Agave syrup or my local honey.  Consuming your local honey can also help you fight the allergy season of pollens in your local environment.

And even though the Smart Ones and Lean Cuisine meals are not that good for you, I still keep a section of my freezer full of them so that when I am in a hurry (which normally means resorting to fast food), I have them on hand.  Much healthier than fast food.

I have also recently discovered that coconut oil is high in cholesterol.  Therefore if your cholesterol is high…it is better to use light virgin olive oil or canola oil.  I actually found a mixture of both at the grocery store.  I know there has been a hype about coconut oil being the new super oil to go to but not if you are trying to keep your cholesterol under control.

I have started allowing myself cheat days about every 7-10 days.  I consume some yummy, usually full of carbs  food and cocktails and it doesn’t kill me.  I actually think it helps me stay on track as I am not depriving myself of some of the goodies and setting myself up for failure.  I did however for the first 28 days have absolutely no goodies of any kind.

I have been having a lot of fun with my FitBit challenges with friends.  I must say that the fab lady of Bumbi’s Mom has joined my #activitytrackerchallenge

FitBit activity tracker steps calories exercise
My best day of steps to date.  My goal is 20,000 in a day and 100,000 in a week.
and I am loving her competitive side and the fact that she now chooses walking over golf carting at work!  You go girl!  Having a little competition amongst friends is a great way to stay motivated.

The biggest difference I have noticed since starting my journey is the fact that I have more energy and when I don’t work out for a couple days I get really grouchy.  I realize that I have to rest sometimes but it’s become a physical and mental challenge for me now.

Below is a current picture that I took about a week ago in a public bathroom.  Don’t ask me why I decided to take a selfie at that particular moment but I did.  And it’s not the best pic since I am wearing a sweatshirt but I can tell the difference from pics of the past.

selfie domesticated momster

Vacation is fast approaching and I am hoping to shed at least 10 more pounds before we go.  It may be a little unrealistic but I am going to try my best.  That way I have some leeway while on our trip.

Happy Hump Day,

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Reflections From Me

How Zumba Has Changed Me

Zumba dance fitness health exercise change

I must admit that there were several times in the past that I was told how Zumba was going to change me but I just brushed the thought of it off thinking that there was no way I was going to try to find my rhythm again in my 40’s.

In high school, I was a cheerleader and I was good at learning the routines.  Picked them up rather quickly.  I was also very limber and could do the splits jumping into mid air and landing on a hard surface with ease.  If I tried that now, I am quite certain I would break my hoo-ha pelvic bone.

When I got older I went to the country bars and did the line dancing and kept up pretty well, even being 3 4 ok 5 sheets to the wind.  I also shook my booty in the night clubs and have always considered myself capable of maintaining a beat.

But as we get older, and for me, lazier, our bodies don’t move in our 40’s like they did in our teens and 20’s.  Especially when I had put on 50 pounds after having 3 babies.  I had my last baby almost 4 years ago and I am still carrying around 24 of those 50 pounds.

My friend and workout partner, Heather, kept telling me about these Zumba classes and how we should start going to them.  So finally, after much convincing, I went and wrote about my first experience here.

Now, I am happy to say that it has become somewhat of an addiction for me.  So much so that I am quite certain my husband thinks I have a boyfriend named Zumba.

The energy of the ladies who teach the particular classes I go to, is nothing short of AMAZING.  And by the end you’re sweating, huffing, puffing, cussing and feeling like your entire body has suddenly turned into a substance resembling that of jello.  But it’s well worth it.

Zumba exercise fitness health weight loss

I will admit that the first few weeks were hard for me to keep up.  I was really sore and worked muscles that I didn’t even know existed.  I would watch the clock hoping for the hour to hurry up and be over.  And when the “cool down” song came on, I sighed a breath of relief and passed out on the floor.  And then immediately came home and soaked my aching muscles in a hot epsom salt bath.  Yes it really works.

But now, 26 pounds lighter, I find myself not watching the clock and actually having an element of surprise when the “cool down” song starts playing.  I leave feeling accomplished and full of endorphins.  I have actually now found it to be fun.  I never thought I would refer to exercise as fun.

Here are some little facts about Zumba:

  • One class can burn anywhere between 500-1000 calories.
  • I usually check my FitBit before I go into class and then once I am finished and I usually get anywhere between 5,000-7,000 steps per class.

(The above two facts of course are based on how much effort one and myself puts into the hour of class.)

  • The word Zumba comes from a Colombian word meaning “to move fast and have fun”
  • Approximately 10 million people participate in Zumba classes every week.  That’s a lot of people.  Don’t you want to be one of them?  You know you do!
  • Zumba is also highly recommended for the elderly as most moves are done at one’s own pace.  Believe me, you don’t have to be a professional dancer to attend a class.
  • Zumba is considered an interval training type of workout.  It uses music to set paces to fast and slow while also toning certain muscle groups.
  • Most people who attend say that their reason for keeping it up is because it is so FUN!

I can honestly say that Zumba has changed me.  It’s changed my body, my mind, my energy level, my confidence, and the all around balance in my life.  I can’t say enough good things about it.  And let’s face it…it’s so much more fun than walking on a treadmill.

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Reflections From Me

Workout Wednesdays ~ Feb 3, 2016

health fitness FitBit weight loss healthy eating workouts

This week was a failed one.  Not only did I fall off the wagon but then it came back and ran me over for a second time.

Last Wednesday night we went out with some friends for dinner and I decided to have a beer…which led to 2 or 3 or

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Got Beer?
….let’s say I stopped counting.  So of course the next day I was hungover didn’t feel up to par nor did I feel much like working out.  Beer…it does a body good right?  WRONG.

 

Friday morning I went and worked out but it was a struggle.  Let’s face it…in my 40’s it takes more time to recoup from a night of drinking.  Like days instead of hours.  And it just goes to show that what we fuel our bodies with can make or break how we feel.

Then Saturday my hubby and I decided to go into the city for our Valentine’s Day celebration since this weekend is Super Bowl and he will be working the two weekends after that.  Now mind you, we did A LOT of walking that day…cause we were shopping.  I had reached my goal of 20 pounds gone and treated myself to some new workout clothes, workout shoes, and a pair of jeans 2 sizes smaller.

Then we went to dinner…at the Macaroni Grille…where they have bread, and pasta….and WINE!  And let’s just mention the fried calamari too.

Yep I indulged in IT ALL.

There wasn’t even a to go box.

Or any wine left in the bottle.

humor bikini season fitness health indulge macaroni grille

Therefore Sunday I didn’t go to the gym…I moved around pretty much like a sloth…never leaving my pajamas or my bed for that matter…and I watched TV ALL. DAY. LONG.  I can’t remember the last time I watched that much TV.   It was cold and snowing outside after already dumping a bunch of snow on us the day before so needless to say it was a day to be stuck in the house and the perfect day to be a lazy ass do nothing.

But Monday’s were made for getting back on track!  And that’s just what I did! 200.gif I went to the gym in the morning and to Zumba in the evening.  Also hit the grocery store in between which is a workout in itself.

This is one day’s worth of tracking.  Yep I am proud!

FitBit activity tracker steps goals miles calories burned

So now I am up against trying to decide if I am going to splurge on Super Bowl Sunday.  My team is playing in case you didn’t know!  Let’s take a vote…do I eat pizza and drink beer or do I stick to my guns and stay on track for the remainder of the month?

And don’t forget that Monday Feb 8 is my #activitytrackerchallenge!  I have a few of you motivated to take me up on it let’s get some more!!!  If you missed the details about it you can read them here.

My results for this week are below.  Even with getting off track I still lost almost a pound…therefore the scale as of this morning says the same as it did last Wednesday!  I am ok with that.  Still shooting for 90,000 in a week.  I WILL GET THERE!

FitBit activity tracker miles steps fitness health

Now get your ass up and get moving!!!

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Workout Wednesdays ~ Jan 27, 2016

Workout Wednesdays FitBit fitness health gym exercise

One month in and 18 pounds lighter and I am finally starting to see some real results.  Biggest being my energy level and the fact that I find it hard to sit still much these days.

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I haven’t been able to get to the gym as much as I wanted this past week due to kiddos being sick and a couple other things throwing off my schedule but I just made sure not to consume as many calories as I do when I am working out harder.

And it’s been 27 days and still going strong without any alcohol. **hopes no one drops by and notices the kids duct taped to the wall**   I have found that even passing the wine section in the grocery store isn’t phasing me anymore…haha yeah right!  Did you actually take me seriously there?  Pffft.  You’re silly.wine grocery store

So I have a little idea in mind that I would like to run across anyone who is currently using a fitness tracker.  I am a competitive person and do weekly challenges with a few friends who have FitBits.  But I thought hey, why not do a little competition between some of my readers or fellow bloggers who have fitness trackers, doesn’t have to be a FitBit, can be any kind of fitness tracker.  Here’s my idea….

It will start on Monday, Feb 8. (That will be the day after Super Bowl when I will be in a self induced food and alcohol coma so you will already have a head start on me)  That gives you a week and a half to decide.  Most fitness trackers have an app or they send you updates with your progress.  Below is an example of what my weekly progress report looks like, that the app sends me via my email, but you can also take a daily screenshot of your results.

FitBit tracker app goals fitness health steps milesI would like to challenge anyone who is interested to do an entire week (feb 8-Feb 14) and see who of us has the most steps or miles at the end of the week.  Each day snap your progress and send it to me either via Twitter(@DomesticMomster) or Facebook so I can keep track of who is winning and post everyone’s progress.  On Monday, Feb 15 send me your final results and I will tally up to see who won.  If you are up for the challenge please leave your twitter handle in the comments, message me on Facebook, or even email me at domesticatedmomster@gmail.com.  Because a little healthy competition never hurt anyone.  You would be surprised at how motivating competing can be.  Are you in?

Last week my friend and I went to our normally scheduled Zumba class and at the end they threw us off by adding chairs to the routine.  It’s called Zumba Sentao.  Next I am just waiting for them to incorporate stripper poles into the program.  I can assure you that no one in my class looked like the girl in the following video.

First of all I could not see anyone wearing high heeled boots in my class.  Especially not me.  I have a hard enough time standing up being coordinated with tennis shoes on.

The following is more the style of what went on in our class…only my instructor, Nora, has about 300 times more energy than this guy.  It is my aspiration to be like Nora…someday.

If any of you have ever thought about trying Zumba I encourage you to check it out on YouTube.  There are so many choices of free ones on there and I am telling you that it is a great cardio workout. Zumba calories fat endurance muscles fitness I get close to 6,000 steps on my fitness tracker in a one hour class.  And when I can’t fit the time into going to the class then I just find one on YouTube to follow. I even had my little monsters doing it with me.

Still not convinced?  Well let me assure you that I used to think I had quite the moves back in the day when I would go dancing at the clubs.  I caught myself in the mirror at Zumba the other day and realized it was the booze I was consuming on those nights that made me think I could dance.  But I still love Zumba.  And I am finding that the more I do it, the more I am getting the moves down.

Today I am going to check out a new class called Cardio Camp.  I have no clue as to what it is but it has the word cardio in it…so I am there!

I am still shooting for my 90,000 steps in one week goal!  I don’t care how long it takes me but I will get it one of these weeks!

Hope to see some of you for the challenge!

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