The Wedding/Summer How-To Game Plan

I've had quite a few of you out there in blogging land emailing me asking for tips on how to get in shape for the summer, how to get fit for your upcoming wedding, etc. Obviously, my game plan is now back in high gear to drop the pregnancy pounds as soon as possible, so I thought I would try to hit some of the high points to making any lifestyle change a successful one. And yes, I am going to be 100% honest with where I am at and my progress...hoping this can pep up others, too!  

a. Set Goals. You need to establish what you're looking to achieve with weight loss/muscle tone/etc. Before my wedding, I knew I wanted to lose a few pounds, but for the most part, I wanted to lean out the muscle I had and work on refining my arms, midsection, and legs.
Now, my goal is to refine/tone everything...yes, I said everything, with a focus on my legs, thighs, and booty as this is where I gained most of my baby weight.

I cannot believe I am going to share this, but here are a few pictures of me pre-workout aka what my body looks like now {5 weeks post delivery}...I'm currently at 127 pounds and I am wanting to get back down around 118-120=my happy weight.

b. Count the Calories. This is the number #1 thing to do to figure out exactly what may be inhibiting your weight loss-you can burn hundreds of calories by doing lengthy sessions of cardio, yet if you don't know exactly what is going into your body, you won't be able to figure out what you need to eliminate to lose that pesky weight. For me (given my BMI, height, starting weight, etc) I normally stick to about 1400-1500 calories a day, broken down by 3 small meals and 2 snacks, which helps to keep the metabolism going! {Also, keep in mind, this number is a bit higher for me right now since I am breastfeeding and need additional calories, so it's most like 1800-2000 calories}.
A great way to find out whow many calories you need to be consuming to lose weight is here.

c. The Workouts. During operation "think wedding skinny", I worked out about 4 times per week. The people at the Y loved seeing me so much, I am sure of it. Typically, I would run 3-4 miles on the treadmill (rotating between a 5.5 and a 6.5 pace), and would mix that with strength training with light weights (5, 8, and 10 pound weights depending on each exercise) 2 days per week. Before AND after each workout, I would do 5-10 minutes of stretching to keep muscles loose, and I always finished with a 10-15 minute ab workout...yes, I know this sounds like a lot, but once I got the hang of it, my gym trips lasted right about 1 hour.
Currently, my workouts connsist of running 2 miles on the treadmill, doing my normal ab routine, and lifting weights...right at about 45 minutes at the gym. I cannot wait until CC can go to the gym nursery so I won't have to be so rushed and she can have some playtime, too.

d. The Other Stuff. To really see a difference, you must be willing to make big changes. I limit myself to a few alcoholic beverages per week, and when I do drink, I consume low calorie/low sugar drinks-SkinnyGirl Margaritas, champagne, red wine, light beer, etc. However, I do admit, I let myself indulge and I allow myself to have a sweet or two each week-nothing crazy, but a sugar free popsicle or frozen yogurt every so often. Don't deprive yourself!

e. Dress the Part. Part of the motivation to workout is to look good while doing it. Spend some of your hard earned money on some flattering {yet still comfortable} workout clothes...this really helps me when I get in a lull. Even better, you don't have to spend your entire paycheck on a new wardrobe. I buy most of my tanks, sports bras, and shorts/skorts from Target and Old Navy...moderatley priced, fun colors, and the fit is fantastic!

f. The Most Important Detail. Stay hydrated! Sure, we all love our addictive drinks-coffee, tea, sodas, etc-but the most essential thing we can do for our bodies is to drink plenty of the good stuff, H2O! You should be drinking between 8-10 glasses a day so arm yourself with a great water bottle and keep refilling it!

All in all, my best advice is to get on a routine, and log each and every thing you eat and drink into a food/drink journal. I use the My Fitness Pal on my iPhone and it really helps to keep me accountable. I also recommend not eating late night (7pm should be the latest you eat dinner unless it's a special occasion), and try to eat smaller portions-after all, restaurant dishes are likely double what you should be consuming anyways.
I promise you, this isn't rocket science...it's learning to eat differently, working out to be healthy and fit, and knowing the end result is worth a little sweat. Having a goal in mind to work towards is something that also keeps us on track-for me, it's fitting into my new bathing suit {seen below from VS} for our beach trip in May, which is a mere 20 days away!

I hope this answers some of the lingering questions a few of you have had. I am an open book so if you ever need advice, support, or other suggestions, I am here to help...good luck my friends!

Training Tuesday... The Incredible Edible Foods

Another Tuesday for everything healthy and exercise, but this week I am focusing my efforts on all things food… I like my friend Jenn, don’t eat to live, I live to eat—sad, but true! I was browsing the newest issue of Real Simple magazine when I stumbled upon the article “The 30 Healthiest Foods” and I was instantly curious about just how super these foods when included in our diets: {and being somewhat of a picky eater, I was surprised at how many of these I actually do enjoy!}

1. Mushrooms

2. Barley

3. Walnuts

4. Whole-Grain Pasta

5. Peanut and Almond Butters

6. Oatmeal

7. Quinoa

8. Skim Milk

9. Almonds

10. Lentils

11. Blueberries

12. Bulgur

13. Eggs

14. Sardines

15. Spinach

16. Kiwi

17. Wild Salmon

18. Extra Virgin Olive Oil

19. Chicken Breasts (Boneless/Skinless)

20. Kale

21. Avocados

22. Kidney Beans

23. Sweet Potatoes

24. Chard

25. Edamame

26. Pumpkin

27. Oranges

28. Nonfat Greek Yogurt

29. Broccoli

30. Black Beans

A Healthy Tuesday...Cocktails!

If you managed to have a horrid day yesterday and joined the likes of me in partaking in an alcoholic beverage {or two} just to de-stress once you got home, did it happen to occur to you to account for those calories you just happened to consume?

This is when it gets hard for me... I stick to a diet that is easy for me to maintain--until the weekend or entertaining comes my way! Make way for the endless hours of tailgating and beer {or jack and diets whichever you prefer}, and then all that hard work goes down the drain, so I did some investigating to see just how much calories some favorite out there add to the daily intake:

12-oz beer: 150 calories, 6 oz. white wine: 120 calories, rum and diet: 133 calories, martini w/ 1 olive: 184 calories, 1.5 oz. tequila/vodka shot: 100 calories, gin and tonic: 178 calories. So then I decided it was time to find some alternative cocktails that will help keep me on track:

For the brunchinista: Mimosa Lite (120 calories)

2 oz. Minute Maid Light Orange Tangerine Juice

4 oz. champagne

Juice of 1/2 medium-size orange, or 1 to 2 oz.

**add several ice cubes to a tall glass; squeeze juice of the orange intoglass; pour in orange tangerine juice, followed by champagne and stir; garnish with fresh orange rinds

For the latin lovers: Mojito Makeover (140 calories)
2 oz. light rum
1 oz. Splenda syrup or Da Vinci's Sugar Free Sweetener Syrup
1 oz. lime juice
7 mint leaves
Splash of club soda
**in a shaker, muddle mint leaves and lime wedge; add ice and other ingredients and shake; pour into tall glass and top with soda

For the dessert divas: Choco-lite Cocktail--similar to a cholocate martini (227 calories)
1 oz. Godiva chocolate liqueur
1 oz. vodka
1/2 cup nonfat milk
1 teaspoon Hershey's Syrup Lite (for lining rim of glass)
**in a shaker, combine chocolate liqueur, vodka, and milk with crushed ice; shake to mix; pour into glass

For the gals who like a sweet treat: Sour Apple Martini (160 calories)
2 1/2 oz. sour mix
3/4 oz. vodka
3.4 oz. sour apple liqueur
**mix ingredients together in martini shaker with ice; drain liquid and pour into glass

**sources: Glamour and Fitness Magazine

And just because it's fall and we need a seasonal treat, here is this from Hungry Girl.
Spiked Almond Joy Hot Cocoa--yummy!
1 1/2 oz. (3 tbsp.) coconut rum
1 packet Swiss Miss Sensible Sweets Diet Hot Cocoa Mix
1 drop almond extract
Fat Free Reddi-wip
**in your favorite mug, prepare cocoa with 3/4 cup hot water according to package instructions.; addrum and almond extract; stir and top with a generous squirt of Reddi-wip

The Greatest Thing Since Sliced Bread

As every girl knows, we constantly focus our attention on our bodies—blame it on mainstream media or what you will, but the indulgence in trying to look our best is input into our brains from a very early age. You didn’t see any ugly Disney princesses now did you??

With that being said, as I mature into my late {yes, there I said it} late 20’s, I have really started taking care of myself… I take vitamins every day, I workout 3 to 4 times a week, I eat healthy foods—with a little indulgence every now and then—and I try to get the proper amount of sleep {for me personally, that’s about 7 hours per night}.

How do I do it?? It’s called a routine, a way of life… in this day and age, you look around and obesity is everywhere. It’s in the children eating fast food everyday and downing soft drinks like there is no tomorrow, it’s in the families who eat fried chicken and “southern comfort” food every night and assume that is a well-balanced meal, and it’s in the person who just doesn’t know when to say “I’ve had enough”.

I have never had a perfect body image by any means… when I went away for college, I most certainly put on the “Freshmen 15”, I ate late night food with friends because we could—it was like free money, and I definitely partook in my fair share of alcoholic beverages.

And just to prove my point, here is proof--pictures for all to see:

But that all changed when I woke up and knew I wanted to change for the better. Since then, I have stuck to a schedule...sure it can get off track because it takes a backseat to my life—hello vacations, parties and social obligations, craziness at work-- but I make it a priority and it’s something that is important to me so I don’t have to worry constantly about “How Do I Look”?

So how do you get there you ask?

1. You need to get organized—you need to write down everything you eat for an entire week… once the week is over with, highlight all the “bad” foods you’ve eaten (this includes those little snacks at night, any sugary drinks, desserts, fried food, etc)…we all had to study the infamous food pyramid growing up and you KNOW what you should be eating.

And if you're going out to dinner with friends, do your research--so many websites exist where you can find out the nutritional value of each ,menu option, so once you're there, avoid looking at the menu and order what is healthy--this will help a lot!!

2. Get on a workout routine—start small and work your way up. Statistics show that if you do something 10 times, it becomes a habit. If you’re an early riser, get up in the morning and do it. The energy will help get your day going. If you’re more of an afternoon go-getter, try heading to the gym/running in your neighborhood/taking a class immediately after work. Do not pass go, do not collect your $200, do not go home until you’ve done something active!

3. Limit yourself—if you drink the occasional alcoholic beverage, skip the glass of wine each night and just do it on the weekends. Do you really need that glass of Shiraz before bed??? And watch what you drink, those sugary drinks can add LOADS of calories to your daily intake. Opt for a skinny girl margarita instead! {yes,I heart Bethenny Frankel}

4. And most importantly, invest in a weight scale… I know us ladies love to hate that pesky device that sits in our bathrooms and just stares us down—trust me, I’ve been there, too! But as someone who invested in one of these beauties, it is the GREATEST THING SINCE SLICED BREAD! You can keep track of your current weight if you’re simply trying to maintain, you can see the pounds melt away if you’re attempting to lose a few, and it’s a great tool to know where you stand. To be honest, I weight myself each and every day so I know if I have gained any weight so I know to cut back the next few days.

**This is the model I have--the Taylor Glass Bodyfat/Weight Scale, and I love it!!  

So, what simple tips and tricks can you share that help you?? Or, if you have any questions, feel free to ask and I am happy to help =)

Bridal Bootcamp

No, I haven't jumped off the deep-end {yet} and signed up to torture myself in the hopes to be in tip-top shape for the wedding--however I am vowing that over these next 12 months--I am going to challenge myself to do my body good so that I won't have to worry about my weight come 6/11/2011. I have been researching small things I can do to keep myself on-track and I thought it'd be fun to share these to my readers: 1) to keep me accountable, and 2) for others that need help, too!

The Do's and Don'ts of Diet and Exercise via Bride and Bloom...

The Do's
Do eat five small meals a day

Do drink eight glasses of water a day {think like a camel}

Do take a vitamin supplement
Do exercise at least three to four times a week {yeah, yeah, yeah}
Do find a workout buddy to keep you motivated
Do practice portion control
Do eat fiber rich foods to keep you fuller longer
Do carry plenty of healthy snacks with you at all times {discard the cookies in the cabinet}
Do plan physical activities to do with your fiancé
Do try to buy all organic foods {I can't afford that!!}
Do get plenty of sleep at night
Do switch up your exercise routine so you don’t get bored
Do eat stress busting foods like leafy greens, whole grains, and beans
The Don’ts
Don’t eat out too often {sorry Local Taco--we need to part ways for a bit =(}
Don’t buy falsely advertised diet pills
Don’t overexert yourself beyond what your body can handle
Don’t consume too much alcohol – it has empty calories {hasta la vista vino}
Don’t forget to eat plenty of fresh fruits and vegetables
Don’t drink sugary sodas that are loaded with calories
Don’t eat low-energy, processed foods that don’t fill you up
Don’t be tempted by fast food restaurants or bakeries {let's not even comment on this one}
Don’t eat for emotional comfort {as long as Jeff doesn't make me mad we'll be OK}
Don’t starve yourself – it will only slow down your metabolism
Don’t skip meals and then binge eat
Don’t go on a quick fix diet


And from a new blog site I found {and L O V E}, here are six ways to cut calories, easily!
1. Eat Your Fruit:

Many people are mistaken in thinking that drinking a cup of orange juice is the equivalent of eating an orange. Even if you drink 100% pure orange juice, it still contains natural sugars that are high in calories. Eating an orange provides the vitamins you need as well as fiber, which is necessary for a healthy diet and aids in weight loss. Fruit should be eaten as a part of your daily diet whether you're trying to lose weight or not, simply for the health benefits. And a medium orange has around 60 calories, while a cup of orange juice can contain 120 calories. Bear in mind that if the package does not say 100 percent fruit juice, it most likely contains added sugar. As a good rule of thumb for dropping a few pounds, when it comes to fruit, eat it, don't drink it.
2. Keep It Simple:
Natural food tastes good. We're constantly surrounded by sweeteners, syrups, flavors and more. Why not stick to the original? When you get your coffee every morning, consider drinking it black. When having your morning yogurt, stick to plain, and if you like, add fresh fruit. Flavored yogurts have many disguised calories. At lunchtime, there's no problem loading up your delicious salad with fruits, vegetables and nuts. But when it comes to dressing, stick to the basics. Your ingredients already have plenty of flavors to spice up that bed of lettuce, so try vinegar with a splash of oil if you need some dressing.
3. Replacements:
It's nice to have a recipe to guide you through a home-cooked meal. However, you won't go to recipe-jail if you veer off the guidelines a little bit. Instead of using margarine or butter to coat a skillet, use Pam, which has less than three calories in a one-second spray. Need to add some flavor to that chicken? Spices are virtually calorie-free and add a zest you just can't get with a marinade. If your sweet tooth is kicking in, you don't have to deprive yourself. Have some raisins or any other dried fruit -- they're sweet with the added benefit of being high in fiber. And instead of using flour for that cookie recipe, use canned pumpkin (without additives) or replace the oil with applesauce.
4. Cut Out Soda:

Again, whether you're trying to lose weight or not, soda is bad news. Because there is no nutritional value in soda, it should not be going into your body. The sugar is high (if you're not drinking diet), the chemicals are strong (and can lead to tooth decay) and the caffeine causes you to slump later on. If you replace soda with water or tea, you'll drop pounds almost immediately. Additionally, soda actually leaves you dehydrated, causing you to drink in even more calories.
You don't have to cut out your favorite foods to lose weight. Many people love chocolate after a meal. However, going as pure as possible is key. Chocolate is high in sugar and has many  ingredients in it besides the plant itself, which is called cacao. As a rule of thumb, going with dark chocolate with 60% cacao or more is a great way to satisfy that sweet tooth without raking in calories. Dark chocolate has other health benefits like anti-aging properties and antioxidants. Want to kill two birds with one stone? If you've missed your daily serving of fruit for the day, melt some dark chocolate in the microwave and dip some berries or melon in it. A fat-free chocolate pudding has only 60 calories, so feel free to indulge in a cup of that deliciousness as well.
5. Chocoholics Unite:

You don't have to cut out your favorite foods in order to lose weight. Many people love some chocolate after a meal. However, going as pure as possible is key. Chocolate is high in sugar and has many other ingredients in it besides the plant itself, which is called cacao. As a rule of thumb, going with dark chocolate with 60 percent cacao or more is a great way to satisfy that sweet tooth without raking in the calories. Dark chocolate also has other health benefits like anti-aging properties and antioxidants. Want to kill two birds with one stone? If you've missed your daily serving of fruit for the day, melt some dark chocolate in the microwave and dip some berries or melon in it. A fat-free chocolate pudding has only 60 calories, so feel free to indulge in a cup of that deliciousness as well.
6. Stop When Finished:
If your guilty conscience has always been telling you to finish your plate because of the starving children, it's time to squash that. Finishing your plate won't solve global hunger, so if you're full, here's a tip: Stop eating. There's no reason to eat after you feel satisfied; this can lead to bloating and nausea, not to mention, obviously, weight gain. Nobody likes to feel overstuffed, so turn that guilty-conscience voice into a healthy voice: Stop eating when you're full. If you were extremely hungry before a meal and find yourself devouring your plate, take a break when you're halfway done with the meal. Taking deep breaths and a few minutes to catch your brain up with your stomach will help your body send the right signals regarding when to stop eating.

Fruit of the Loom

This morning, I just happened to stumble upon a wonderful article from Runner's World about all things fruit... since I am not much of a veggie person, I tend to eat A LOT of fruit, which I have to watch at times because all that sugar can really add up--though we all know its better than that ice cream I am really craving.

The article, Sweet Success, shows you different ways to introduce fruit into your diet or increase your consumption if you already eat it: take a peak at what I found interesting...

The  La Bouqueria (Fresh Market) I Visited in Barcelona, Spain!

"Spring and summer fruits are nearing peak ripeness. Aside from tasting great, they're rich in potassium, vitamin C, beta-carotene, and phytonutrients that speed recovery. Fruit also lowers risk for heart disease and cancer. To get your three to four daily servings, try these creative ways of preparing it. Your health (and taste buds) will reap the rewards.

GRILL IT

WHY: Cooking fruit over high heat concentrates flavors and caramelizes natural sugar. Any fruit sturdy enough to rest on a grill (like pineapple and mango) will work, as will fruits held together by their skin, such as plums and peaches.
HOW: Remove inedible skin (like banana peels). Cut fruit in half and remove pits or seeds. Soak fruit in water for about 10 minutes. You can infuse the water with mint or cinnamon. Brush fruit with a little melted butter. With the flame on medium, place fruit on grill and cook, turning, until browned.

BAKE IT
WHY: Fruit is water-rich, so it stays moist when slowly baked at a low temperature. Since the fruit and juices cook in the same dish, it retains much of its nutrients. Try baking a single type of fruit or a mixture, such as blueberries and raspberries, for different textures and flavors.
HOW: Place sliced, chunked, or halved fruit in a greased baking dish. Add cinnamon, nutmeg, cloves, and crumb topping (made from chopped nuts, sugar, and flour). Bake at 350° F for 30 to 60 minutes until tender; the firmer the fruit and the larger the quantity, the longer it takes to cook.

POACH IT
WHY: Simmering fruit in liquid helps enhance flavor and soften texture; it's ideal for fruit that isn't quite ripe. Serving the poaching liquid with the fruit ensures you get most of the fruit's nutrients.
HOW: Place whole or halved fruit in a saucepan (keep edible skin on). Add juice, wine, or water sweetened with honey until liquid barely covers fruit. Add vanilla, cinnamon, and nutmeg. Simmer until soft (10 minutes for small fruit like cherries; an hour for large, hard fruit like pears). Remove fruit, cook liquid into a syrup, and then spoon over the fruit.

Raw Material
EATING UNCOOKED FRUIT ensures all of its nutrients remain intact. And its natural sweetness complements just about every flavor, making it easy to add to a range of dishes.
CHOP IT Make a fruit salad with less common fruits, such as black and golden raspberries, for new flavors and nutrients.
SLICE IT Add thin slices of pears or grape halves to sandwiches and wraps.
DICE IT Finely chop tropical fruits like papaya and mango and add to salsa—use to top fish and meat.
SHRED IT Add apple or coconut to coleslaw and salads.
PUREE IT Whirl berries with yogurt and honey in a blender for a recovery smoothie.
DRINK IT Blend lemonade and watermelon for a refreshing way to stay hydrated.

I also found a really interesting health quiz here... as I am always one to test myself to see how healthy my diet and exercise regime REALLY IS, I thought this was extremely helpful. It rates you based on your eating habits, whether or not you use supplements, your exercise routine, and your overall health choices and general health. I scored a WELL and received mostly thumbs up, though it looks as though I need to eat more beans {gross!} and decrease my intake of red meat {never going to happen} =) 

Keeping Me In Line

Ever have those days where it seems like everything goes wrong?? I know I do, and this week has made me think A LOT about my personal and professional life... I tend to get extremely overwhelmed by my career -- could be due to the constant multiple deadline submittals to clients, numerous industry conferences to coordinate, advertising to finalize with vendors, presentations to create for internal project managers, etc. (I'm getting flustered just thinking of what all is on my weekly to-do list).

Does everyone feel this way at times?? Please tell me I'm not alone. These days, it's hard to complain when I'm busy at work because I know there are thousands (maybe millions) of people that would be ever-so-thankful for a job right now so I must keep my negativity to a minimum, but at least I have my blog as a way to write about my troubles just in the attempt to keep me sane -- for this, I am very thankful!

It's on this day, I am writing a list on here just to remind myself about how much God has blessed me...

1. I have a family that is extremely close and supportive of everything I do

2. I am healthy and keep active by working out 5 times a week (definitely my way of venting out the bad in my life-- I love my iPod mixes-haha)

3. I have a fantastic career and have some incredible work friends (Courtney, Jenn, Jacqueline- don't know what I would do without you each and everyday)

4. I am financially stable and able to support myself

5. I have a boyfriend who is truly my better half -- he is always telling me how great I am and is genuinely interested in everything I have going on... always willing to listen to me when I get down, or when I am celebrating my accomplishments

6. I get to travel to fun places and go on exciting vacations (NYC and the beach are only weeks away!!)

7. My faith -- no matter how bad of a day I am having, all I need to do is pray and God always has a solution to my problems

8. My amazing friends (and roommate expecially)... I am surrounded by the most incredible women in the world. Without them, my life wouldn't be complete and it would most certainly be a lot less entertaining

Alright, enough bickering -- I already have a smile on my face again! Sometimes, all it takes is for me to sing a song that my Mom and I always sing and I know everything is gonna be alright! Happy Wednesday... countdown til I see Best Friend in Knox, 2 days =)

Food For Thought

While perusing my daily websites, I came across an interesting article this morning on MSN discussing the healthiest and not-so-healthy fast food/sit down chain restaurants in America... seeing as we are a "convenience-oriented" society and are constantly on the run with our family and friends, it's nice to know that some of the chains are taking an active stance to ensure Americans continue to strive against obesity and the health issues associated with this disease including heart disease, diabetes, and high cholesterol just to name a few.

Top Winners (companies that scored a B+ or higher): Chik-Fil-A, Subway, Jamba Juice, Au Bon Pain, Boston Market, Cici's Pizza, McDonald's, Taco Bell, and Wendy's

The Bad Seeds: Baskin Robbins, Carls Jr, Dennys, Dairy Queen, Ruby Tuesday, Chili's (this explains why I was fat in college), Uno Chicago Grill, Chevys, On the Border, Romano's Macaroni Grill, Baja Fresh, IHOP, Outback, TGI Fridays, and Applebees

For those of you who try to be health-conscious like me, there are also a number of books out on the market to help you make smart decisions when eating out and when you're at the grocery store, and I particularly like Eat This, Not That. It's a book that breaks down food by restaurants, types of food categories (i.e. chips, yogurt, pizza, etc.) and shows you the smart choices you should be making to save added fat, calories, carbohydrates, and sodium (other important nutitional information is included as well)