Kettle Bell Experience

Since I started using kettlebells in May 2008, I’ve lost 30 pounds (I had gained weight so the 30 put me back at last year’s weight), to date, I’ve and noticed increases in strength and better definition in my upper and lower body and mid-section. I will however have to start doing more TGU’s. I started using the 12kg at the end of September what a difference that was. Then I had the nerve to add another 12kg to attempt doubles and that really blew my mind. So far though I’ve only attempted clean and press, and swings with the doubles. I’m not confident in my technique for snatches or BU’s yet with 2-12kgs. Also TGU’s with the 12kg seems hard – but I think it’s because I’m being lazy in that area.

Oh and I had the nerve to get a timer! I thought I was working hard until I got the timer – it let me know I was just cruising and quitting way before I should have. My current times so far have been 1.5 minutes on and 30 seconds off. The 30 seconds are active rests utilizing kicks, punches, jumping jacks or mountain climbers.

I was hoping to lose a total of 60 pounds by my 49th birthday in November – which would surpass my goal of fit by 50 but it looks like it will probably be around 40-50 pounds total lost (but there's still time). Also, I still have December to lose the any additional weight provided I continue to eat right and exercise.

Keeping it Simple

Do you still struggle with counting calories, wondering if you should be eating this or that at certain times of the day? Are you getting your information from numerous sources – each with a varying point of view?

Welcome to the club. In my humble beginnings, I listened, learned and discovered that even though I lost weight, the amount and way I lost could have gone a lot better had I known better. After training and mentoring with pros that really know – now I do too.

Simplicity – that is the key to effective weight loss. Sound crazy? Let me explain.

It's simplicity that allows us to enjoy what we eat and when we eat. Simple carbohydrates like veggies, fruits and whole grains, beans. Proteins like fish, chicken, eggs, lean ground beef another example.

Fats like extra virgin olive oil, avocados, organic extra-virgin coconut oil, flax oil, nuts and seeds.

Eating baked, broil and boiled. Limiting the amount or eliminating fried foods, exercising, resting – all simple right? Then why does it seem so hard and why are millions still suffering from excessive weight?

It’s the simplicity factor. The fitness industry is full of questions and answers and still more questions. Is low carb okay, is low fat okay, should I fast, should I just eat this or not eat that?

It’s madding. Just try to keep it simple. You already know lean protein, veggies and whole grains and beans are good for you so start there. Simple! Limit foods fried in vats of oil and reduce your sugar intake. Sugar is everywhere so read the labels. Don’t be excessive in your eating and get quality exercise, water and rest.

Simple right?

Do you still struggle with counting calories, wondering if you should be eating this or that at certain times of the day? Are you getting your information from numerous sources – each with a varying point of view?

Welcome to the club. In my humble beginnings, I listened, learned and discovered that even though I lost weight, the amount and way I lost could have gone a lot better had I known better. After training and mentoring with pros that really know – now I do too.

Simplicity – that is the key to effective weight loss. Sound crazy? Let me explain.

It's simplicity that allows us to enjoy what we eat and when we eat. Simple carbohydrates like veggies, fruits and whole grains, beans. Proteins like fish, chicken, eggs, lean ground beef another example.

Fats like extra virgin olive oil, avocados, organic extra-virgin coconut oil, flax oil, nuts and seeds.

Eating baked, broil and boiled. Limiting the amount or eliminating fried foods, exercising, resting – all simple right? Then why does it seem so hard and why are millions still suffering from excessive weight?

It’s the simplicity factor. The fitness industry is full of questions and answers and still more questions. Is low carb okay, is low fat okay, should I fast, should I just eat this or not eat that?

It’s madding. Just try to keep it simple. You already know lean protein, veggies and whole grains and beans are good for you so start there. Simple! Limit foods fried in vats of oil and reduce your sugar intake. Sugar is everywhere so read the labels. Don’t be excessive in your eating and get quality exercise, water and rest.

Simple right?

September is Better Breakfast and National Cholesterol Awareness Month

Breakfast is my favorite meal. I sometimes enjoy it for lunch or dinner. As we all know, each of these is important having a good breakfast whether it is early or mid-morning – breakfast is always a welcomed meal. In addition to a good breakfast, being aware of your cholesterol can save your life.

With that keeping in the spirit of each of these celebrations, here are a few of my favorites (1 for each day of the week) low in calories, fat and bad cholesterol.

• An apple and an ounce of almonds and a cup of yogurt is a great start or

• 3 Omega-3 egg omelet with 1/2 ounce cheese, and raw broccoli and peppers.

• 1 cup of blueberries with a hand full of almonds, pecans or walnuts.

• A slice of sprouted grain bread (I love Ezekiel 4:9) with 1 tablespoon of nut butter.

• Chicken scramble omelet: 6 egg whites, 3 ounces of chicken breast cooked and diced, 1 ½ ounces of parmesan cheese, and ½ teaspoon of basil.

• Protein shake – 1-cup skim milk, Kiefer or plain unsweetened soymilk, 1 scoop protein powder, ½ banana, 1-cup berries, ½-cup ice. Combine and blend in blender.
Note: A couple shakes of cinnamon add a nice flavorful twist.

• Spinach scramble – ½-cup roma tomato, diced, 1 cup Spinach leaves, cleaned and dried, 6 egg whites, 1 ½ ounces feta cheese, crumbled 1 tablespoon fresh chopped basil. Sauté tomatoes and spinach until slightly tender. Beat egg whites cook in pan until almost set add veggie mix, cheese and bail. Cook to desired firmness.

There you have it. 7 better and cholesterol friendly meals to get you going whenever you decide it’s breakfast time.

Never 2 Late

I once thought that being fat at 45 was all I had to look forward to. But sitting up late one night with a bowl of chocolate ice cream and a big of chips, I saw an infomercial for a fitness product and one of the things that stuck with me was the woman who was in her late 40’s said something like “you can change your body at any age.”

After seeing her before and after photos – I told myself that if I really wanted to I could do. So months later with those thoughts in the back of my mind, I went on a mission to change the way I look.

At first it was so I could be around for my kids – then it became because I wanted to feel and look good for me. It’s been a long road and continues to be – but I am in much better shape now then I was 3 years ago.

I set a goal in 2005 to be fit by 50 and according to my doctor, I’ve reach that goal. Of course I’m still not where I want to be in my mind, but I know I’ll be there soon.

I’ll be 50 in 2010 and God willing, that goal will be surpassed. So no matter where you are now, start. Don’t let your age or condition, keep you from achieving the goal you want. It’s never too late!

Never 2 Late_0001
by Neighborhood-Fit

Yes, You Can!

Yes, You Can Finish 2008 Victoriously!

Did you give up on your New Year resolution? Even if you did, there is still time to make those resolutions a reality. Still time to lose those extra pounds and reshape your body. It’s okay if you didn’t reach it in the time you allotted yourself – but hey, the year isn’t over yet .

There is still time to lose 10, 20 even 50 pounds by the end of 2008. Still time to break down those barriers that keep you from achieving your goal.

Start by reviewing the goals you set for yourself. You did write them down some where didn’t you? If not, start right now. Post them up and review everyday.

Did you plan to start taking your lunch to work? Do it! Not only will you save money (which is always a good thing), but you’ll know exactly what you are eating.

There won’t be any sugary surprises, trans fat or other yucky ingredients—at least there shouldn’t be in your meals. Take a couple of healthy snacks, if snacking is what you do. The key here is healthy: nuts, fruits, veggies, lean protein.

With a little pre-planning, you shouldn’t have to rush out the house without lunch anymore. Start the night before by preparing your lunch putting it in a bag to just grab and go.

When done on a consistent basis, it become second nature. You’ll find yourself running on auto-pilot after a few days. Take action today to reclaim your body and health.

“When you do the common things in life in an uncommon way,
you will command the attention of the world”

-George Washington Carver

We are all a work in progress

We are all a work in progress and as we set out to make changes in ourselves it helps to track our steps.

In the beginning when I started this journey, I read somewhere that keeping a journal would help. In my journal I set small daily goals I could live with because I had an end (and still do) goal in mind.

In your journal chronicle things like eating, exercise and mood, not all days will be good ones but don’t give up and keep your end goal no matter what it may be in mind.

Knowing you are making changes for the better, didn’t always mean it would be easy, but it is achievable.

We are all a work in progress and I am consistently working on mine. So, I want to share with you what I was feeling when I started losing in 2005. This is not meant to discourage but to encourage you to keep your end result in mind, stay focused and committed. Change will come and it is okay to love your body.


July 2005,

Dear Diary,
As I travel on this long road of recovery, I have come to realize that with the many rewards like better fitness and health; there are also consequences that I must pay. As I grow stronger, leaner, and healthier and start to see definition in my body, I also watch the consequence from 23 years of eating pizza and french fries, two chili cheese dogs with fries. Double bacon cheese burgers with fries in case you hadn’t noticed fries were high on my list, watching television with a pint of double chocolate ice cream and a bag of lays I’d eat myself. Endless amounts of cookies and doughnuts and Dr. Pepper.

The consequence I must pay for no real physical activity on a consistent basis whatsoever. Even when I took my kids to the park, I sat and watched them play and dreaded hearing “mommy come push me,” which meant I had to lug my heavy, tired frame over to the swings and push my child (shame on me).

The consequences from my self-inflicted punishment as I look in the mirror and see my body change I also see the consequence from my lack of self-esteem, control or whatever it can be called. That consequence - sagging skin!

Skin that for the last 23 years has stretched to a state that I do not think will ever bounce back at this stage in my life. With the reality of what my punishment is from years of self-inflicted abuse, I run to the internet in search of an answer. An answer that only disheartens and affirms my destiny that even though my clothes can hide the horrible truth, a bikini will elude me and I will never be a true beach body.

As these thoughts start to take on a life of their own, I remember my goal of Fit by 50 and my “faith.” Our pastor every week tells us, “Faith is an action based on a belief, sustained by determination.” With faith in God, my determination to take action to reach my goal (reached by 2009 if not sooner), is sustained by my determination, I will not be destined to cover up and will become a true beach body.

As I continue to eat clean, workout and stay healthy, there is a great chance my skin can form (even if partly) around the muscle that I am building despite what I found on the internet. I have come too far to go back, to let myself down or quit on my health. Four years is still enough time for a miracle after all, there is nothing to hard for God.

Thanks for listening Diary.
Pamela

Today, June 26, 2008

I’ve reduced my body fat from 45% to 22% no more jiggle for me.

Neighborhood-fit.com