Goals or Resolutions?

At the beginning of every new year people all over the world set New Years resolutions.  This year I'm doing something a little different.  I am going to set small goals for myself on either a weekly or monthly basis.

For week 1 of 2011 I will be following the following routine/food regime:

Wake-up at 6:45am
1/2 a protein shake(8oz cranwater, banana, 4 frozen strawberries, and 1 tablespoon protein)
Quick at home workout.. 30 push ups, 3 minutes core exercises
Shower
Work at 8:30am/Other 1/2 of protein shake10:30am Snack-Yogurt with ground flax seed
1:00pm Lunch-Protein Bar or Oatmeal
Work ends at 5:00pm
5:45/6:00pm Dinner-Protein, Veggies, Grains
6:30pm Gym for 45 minutes
7:30pm Twice a week walk to cul-de-sac with Jack/Mike

I'll let you know how the first week goes!

Quick Health Upgrades...

Sip green tea instead of coffee just three times a week. Not only does it boost your immune system, but it also contains catechins, an antioxidant that speeds up metabolism. In fact, studies indicate that people who drink it daily can burn up to 80 more calories per day, says Dawn Jackson Blatner, R.D., a Chicago-based spokesperson for the American Dietetic Association.

Fill up on 25 to 30 grams of fiber every day. "It absorbs water and makes you feel fuller, so you eat less," says David Katz, M.D., director of the Yale University Prevention Research Center. The best sources: beans, greens, whole-grain cereals and breads, and brightly colored fruit, such as blueberries.

Start taking an omega-3 supplement. These important fatty acids, which include EPA (eicosapentaenoic) and DHA (docosahexaenoic), have been shown to fight inflammation in the body and to protect the heart, skin, and immune system. Nordic Naturals Ultimate Omega (nordicnaturals.com) is a quality variety that contains both. To get omegas from food, sprinkle flaxseed over yogurt and salads, and eat three ounces of salmon twice a week.

Add two at-home exercises to your routine. Do push-ups (start with 10 per day, and work your way up to 30), and try "the swimmer." Just lie on your belly with arms and legs extended in the air, fluttering your right arm and left leg simultaneously, then your left arm and right leg. Begin with just 10 seconds every day, and slowly build to a full minute. "These moves will give you rapid results, and you can do them in your living room," says Keli Roberts, a certified fitness trainer at Equinox in Pasadena, California.

Double up on the stairs. New research from Pennsylvania State University suggests that taking two at a time burns 90 more calories per hour and provides a 13-percent bigger metabolic boost than climbing them one by one. While you're at it, skip valet parking, speed up your walking pace, and choose parking spots at the back of the lot to sneak in a stealth workout.

Wake up -- and go to bed -- at the same time every day. "Adequate sleep is important for blood pressure, weight control, and mood," says Julie Roth, M.D., an assistant professor of medicine at Northwestern University in Chicago. Aim for seven to eight hours of z's per night (the amount most adults require). To adjust to the new schedule, set your alarm clock for a consistent time, and move your bedtime 15 minutes earlier every few days until you reach your goal

Read more at Marthastewartweddings.com: Get Wedding-Ready Guide

Do you want to re-vamp the challenge?

So here is what I'm thinking...

Starting January 3rd we weigh in and challenge ourselves weekly to meet a goal.  The first goal could be to go to the gym 4 times that week and doing at least 20 minutes of cardio each time.  During the week we can blog about what we are eating, healthy recipes we're trying, and the workouts we are doing.  Do you think we should keep up with weekly weigh ins or do it on a monthly basis? 

I have an idea!

So when we started this Challenge we were both having success but then life got in the way.  Why don't we kick off again after the New Year?  We can jump on the weight loss band wagon and with the holidays over we won't have anymore excuses for pigging out!

Thoughts?

Dec 13

Well, it's December 13 and I started the TSB Challenge more than 8 weeks ago...my progress?  None.

Now that classes are slowing down, I need to make more of an effort of heading to the gym.  This weekend's ski trip was successful, but I am SO out of shape...my legs were KILLING me after only a few hours.  Back to the gym for me!

9:30am oatmeal with blueberries, coffee (350 cal)

10:30am yogurt (90 cal)
11:30am pb&j, corn (380 cal)
2:30pm popcorn (240 cal)
3:20pm banana (100 cal)
5:00pm cream of wheat w sugar (240 cal)

Total calories:1,400

Starting Fresh..

Well, it is no secret that the last 7 weeks of my life have been a little crazy.  I did a lot of thinking this weekend and have come up with an eating plan for the next 7 days(Monday-Sunday).  I'm going to mix in some of the 'Fat Flush Detox' recipes into my eating plan. 

Here is a little glimpse into what I will be eating:

Breakfast-Smoothie(tablespoon protein, 1/2-1 cup fruit, 8oz cranwater, teaspoon flaxseed oil)
Snack-10 Almonds
Lunch-2 slices of turkey with 1 piece of wheat bread
Snack-10 dried cranberries
Dinner-Chicken and Vegetables

I need to get back into the gym.  I will be at the gym 4 times a week doing a minimum of 20 minutes of cardio and 30 minutes of weights.  It is time to stop saying I'm going to do it and just do it.

Dec. 9

8:30 am coffee, oatmeal (330 cal)

10:15am chips, yogurt (240 cal)

12:00pm soup, cream of whear (300 cal)  I am uber hungry today!
2:30pm coffee, banana (130 cal)
3:00pm apple (100 cal)  STILL hungry!
4:30pm leftovers OG, 1 breadstick, pasta (350 cal)

Total calories 1,450