Jumping for Life!

Happy New Year 2012! I know you are happy we all made it into another year. The holidays probably put a toll on your ability to control your healthy food intake due to all those holiday parties. Running around to stores, trying to get gifts, and other obligations probably increased your stress too, so I wanted to put a bug in your ear in terms of how to release some of the stress from the holiday season by doing something good for your body that will keep you FIT FOR LIFE!

When was the last time you took time to do something for yourself so simple like jumping rope? In fact, I can bet many of you have not used a jumping rope in such a long time. Last year as one of the simple measures to increase my cardio time, I purchased a jump rope from Amazon for less than 7 dollars. I wasn't sure if I was going to use it much but I managed to use 3x a week during six months of 2011. When I received my rope it stated that if I jumped 5 days a week for 12 minutes I could burn 625 calories. I liked the fact that the rope was convenient enough to store in my purse, backpack or other work portofolio.

I wanted to encourage you to use the jump rope and add to your cardio workout.

1. Muscle tone - the jump rope is great for toning your calves and thighs. I noticed my frame changing from using the jump rope from last spring to early fall.

2. Cardio/Heart rate: the rope is very good for increasing your heart rate very quickly.

3. Quick work out in little time frame: We all have 12 - 15 minutes we can use to work out and the rope is so good. Find a park bench/park/backyard and go at it for 12 minutes and see how your body responds.

I would suggest you google on line to find the best rope. I currently am using a VALEO brand and it works wonderfully.

I did not use my rope from October - January, and just now taking it out since there is a nice summer type of weather in NYC. So I hope once the snow comes I will continue indoors at the gym. One of the reasons why I originally started was a co-worker who told me she lost a tremendous amount of weight because she did 500 jumps a day. Her trainer at the time encouraged her to do that amount. For me, the most I've done is 250 and that was more than 15 minutes -- a 30 minute work out which burned a lot of calories and complimented my 1 hour walks.

Here's to a brand new year 2012. Let's start it off healthier than before. Spring 2012 I will be doing a Jump for Life challenge, will you join me in doing 15 minutes at least 3 times a week with your JUMP ROPE????

Want to learn more about jumping, check out this link.

Have a healthy weekend, everyone!

Pam's Fit and Fab Update (w/Pics)

Fall 2010 I found out that I was wayyyy over weight. It really creeped on me too. When i moved to NY in 2009 I was pretty good with what I put in my body but I got off track when I got promoted and began a stressful job with a non profit. I didn't have much time and didn't invest in any healthy options when I took that position.

Late in 2010 I went to a family member's house and I weighed myself and was shocked by the 260+ mark on the scale. Awfully embarrassed, I said to myself, "no way." No way I wanted to stay in an unhealthy mode of living.

With my new doctor I began to craft a better way of living but it was not easy. She wanted me to agree to a 1300-1500 caloric intake which I wasn't on board with but I told her I would work hard to make some life changes. I didn't want to do a diet. Quiet as it was kept, I had tried everything from Jenny Craig, Slim Fast, The Grapefruit diet and the Lemon Cleanse, so at the beginning of 2011 I started with Weight Watchers...and thus my journey began again...

With Weight Watchers I lost 20 pds, then I left there to do Myfitnesspal.com which has been awesome. Although I do not log my food every day, I have completed close to 200+ days of logging food. There is no secret to my plan. I just found what worked for me. During summer months I walked, ran, jumped rope, did the 30 day Shred, videos by Leslie Sansone and Donna Richardson. Hitting the floor to do crunches also, dancing to house music, and drinking lots of water helped. Making substitutions for my snacks and eating vegetarian foods also helped me crack my plateau. I stopped weighing myself a while ago and only went on how my clothes fit my body. I allowed myself burgers, chips and other things in small quantities. Very small! I did not deny myself anything -- I cooked everything fresh, fresh smoothies, fresh meals, baked, and no greasy stuff was allowed. That is how I got rid of most of the weight. Focusing on mixing odd combinations of things and discovering new ways to eat, has helped me sustain myself even in a crazy holiday season. My rule -- meat is 10-20% of my diet and the rest is veggies. This might not work for everyone.

My results -- close to 75-80 pds gone. No more high blood pressure and I got rid of some health issues. My hair is healthier. I no longer wear any plus size things unless I want to. I'm closer to a 16 and I wear large blouses, no more 1X, 2X or 3X stuff. If I mess up on eating, I don't punish myself I just start a new on the next day.

I am sharing some of the pictures that chronicle my weight journey...maybe you will get inspired. I know I am still on a journey and still have pounds I'd like to get ride of, in a balance and healthy way.

In this picture I am a size 24:

In this picture I am a size 20:

In this picture I am a size 18:

Goals for 2012 is to be a leaner and better pam. Not sure where I will end up. I will start with the Daniel Fast in January and will continue the journey, please feel free to join me! You can't do it alone....

Happy Holidays and Happy New Year!

Pep In My Step

It's funny how a few small things can change your life and perspective. Currently almost under 200 pounds it feels totally different. A few years ago I used to wear a lot of dresses and skirts but when I began gaining weight I started to 'cover' it up. I wore lots of slacks and pants or jeans normally. I had stopped wearing heels and chose comfortable 'work shoes' with any outfit. So today I looked in my closet and realized my clothing attire needs some assistance, meaning, I need to pull out a dress or two because I'm fabulous and It's not just because I lost some weight but my mindset has changed tremendously. I wore a simple dress to work but it was the pep in my step that got people's attention.

I often wonder what it takes for us to really embrace our weight and why many women have body image issues. I wonder if all those years at the heavier weight I lied to myself and others when I said I loved myself. Was I loving myself when I was stuffing my face with convenience foods, on a daily basis and eating over 2400 calories a day. I don't think I was. Maybe I was internally processing my self loathing by using food as escapism. I still am working that part out.

I know as an emotional eater I have to keep myself focused on the here and now. If I'm upset about something, I will process that, than pick up a bag of chips or grab a bag of McDonald's or Burger King's. If I am upset I cry, write a poem, call a friend, dance or move my body. Or i lay in my bed. I drink some water but I do not go and use food as an escape. The here and now can be over whelming if you constantly drown life's misery, challenges or problems through other means. Its okay to keep it raw and real. It's okay to just breath or feel the emotions. It's not okay to constantly use food to stuff those emotions or problems. You gain more weight, your problem is unresolved and you have no outlet. Finally it's not healthy. Not at all.

Being brave to question your investment of health or lack of, can be startling but you only have one life and if you want to live it freely, be brave and bold. Be real with yourself and don't try to be fit for life because of others, you have to do this for yourself. You have to have a support system and you have to take it each day at a time.

Wishing you a productive week ahead as you find a 'pep in your step' make sure to take some time to love yourself by figuring out ways to make health a priority in your life. It goes a long long way.

Making it Happen for Me

Self reflection. If you told me that I would do as much in 10 months with my healthy life I would have laughed at you. It has been such a beautiful and great journey to take the time to invest in my health and i'm 80% to my goal. I am currently a size 18, last year I was a 24 and I have a goal of getting at least to a 16 comfortably. I am currently eating very healthy -- veggies, fruits, protein shakes, whole wheat and grains. I've added Quinoa, Couscous and Orzo to my eating plans. I try to drink lots of water, and treat myself but now eating at least 80% of my meals meatless -- which took me at least 9 and 1/2 months to graduate to. I don't buy meat anymore, not that meat is the enemy but I used to eat lots of meat, bread and carbs daily. Now I eat meals that fill me up more and offer health benefits.

I still walk daily and use my weights and resistance bands. I am getting back to the gym shortly and still drinking green tea.

Eating out is not the enemy I just order what makes sense for me.

It's nice to see the progress and one day I will post some pictures so you can see the progress though that might be a little scary for me. But I"ll take up the challenge. Maybe when I hit my goal I will shoot for a 5k or something. Im not a runner but last year started to try to run and was embarrassed at how I let myself go.

This year things are different, I have inspirations from personal family and friends. I do appreciate the support from my friends online and in real life. This time this health journey is to help to empower myself. I'm making it happen for me in big ways to benefit my life and those who rely on me (work and personal).

It's a good feeling.

As the year comes to a close I know I will be celebrating big time in January 2012 (not with a honey bun or combo meal) but with more vigor and perhaps a spa appointment. Maybe I'll get my locks professional done. Who knows. It will not be food related. I am more than congratulating myself through food rewards.

My journey in the months goes as follows: January 2011 - I started my journey with weight watchers. Took me a while and I lost 20 some odd pds with them. However it stopped WW and continued my journey with Myfitness pal.com in April 2011 where I have lost an additional 46+ pds with. Total weight loss so far is about 70 something pounds which is amazing. I went from eating all convenience meals to eating fresh and organic meals. In the middle of the process I added some work outs, dvds, and additional supports. I have an online fitness coach and lots of fitness buds who help and support this journey. Overall, it's been a great journey but filled with hard work, blood sweat and tears. Also finding out that I need to really focus on non food rewards for myself. In my old life, I would celebrate with food. Now It's plane tickets, nail appointments and clothes. ROFL.

Wishing you a blast of a weekend. Keep it healthy.

Love,

Mocha

Drink up to life? Pros and Cons of Meal Replacement Shakes

Back in the days I used to try to drink Slim Fast to lose weight and like most people was starving myself. Why? there is a difference between using a meal replacment shake to make better healthy choice than to starve yourself or lose weight quickly. Don't get me wrong I do use from time to time, a meal replacement shake but it can and won't ever replace me cooking a healthy meal to lose weight.


The pros of using replacement shakes for me are:

No clean up

No cooking

Very convenient

Makes it easier to stay on track

Everything is in one place

Saves me calories when I'm on the run

The Cons for me are:

It isn't a plate

Doesn't have the feeling of eating a real meal

Can be hard to maintain by drinking just shakes

However I think it's a really good way for people to consider which type of replacement shake they are using, what's inside of it, making sure you understand the ingredients presented in the meal replacement; and not assuming just because it says it has protein or fiber to not look further into how it may conflict if you are taking pills or medicines. Check with your doctor. Some shakes do have a lot of fillers and may have a lot of sugar. One I recently started to use has no sugar and it's more healthier so I'm happy about that. But there are others that you need to research further into.

A little history on my recent passion for this is because I had problems eating on the go in the mornings sometimes. But i found grabbing a can of slim fast or even when I used Shakeology it was easy to incorporate fruit and the meal replacement shake. I never used it as a sole purpose for eating either. Normally I drink green tea in the morning and eat some fruit along with the shake. And Drink lots of water. I do 64 oz a day (minimum) which is about 8 glasses of water. I try to push that to ten.

Another thing people should consider is using this to jump start healthy living, and drinking the shakes while still eating bad foods (fast foods being one). If you are really going to use a meal replacement shake, use it with a purpose,and be healthy. Try to buckle down and be as healthy as possible.

It's one bite at a time,right?

My go around this time is to use it with my healthy lifestyle, not replacing all of my meals and I certainly would not do 2 shakes a day, like most programs suggest. I have good eating habits and love plating (eating real food).

Like anything in life, you have to choose balance and take your time to be educated about what you are doing with your body.

How to add pizzazz to your meal replacement shake:

Eat with fruit (bananas, a few berries, peaches, etc.)

Eat with nuts (a handful of raw almonds, unsalted cashews or unsalted peanuts)

Blend with other fruits (mangos, papayas, pineapples)

To healthy living!

Cup of Tea anyone?

I love green tea, because I'm a huge tea lover. Been drinking it since I was a little girl actually. Not sure how it became a favorite. I can tell you that it has many benefits, and even though it's summer time, drinking it can have huge benefits including:

It can help to fight cancer, cholesterol, cardiovascular issues and infections. Stops blood clots and dangerous cardiovascular issues that can develop as well.

If you want to go deeper drinking OOLONG tea is also beneficial too. The caffeine in Oolong is less than green tea as well; as it contains about 12-55 per cup.

For those with high blood pressure issues, make sure to find a version that has lower caffeine in it so you won't raise your blood pressure. A regular cup of coffee has 100 mg of caffeine, a cup of green tea has 30-40 mg of caffeine, not bad right?

Do some comparison shopping and add this to your lifestyle as it can help you be fit for life. Until next time, keep it healthy!

Unbreakable

You have to stay in your zone as you attempt what you feel is the impossible. I mean, there is a mental battle that goes on when you are making a life shift and no matter what happens you have to stay the course. You can't get off course because someone upset you or something did not go right. When losing weight and trying to achieve your fitness goals you have to be unbreakable. In my mind this always means, keep pushing, equip yourself with the mindset of an athlete. Lately I have had a lot of stressors in my life and I have refused to stop allowing things get me off track. That means, a lot of positive self talk and that means no excuses. That means, getting off my tail and getting my body in motion, for thirty minutes a day, preparing my meals or at least eating out healthywise. I recently have taken stock over the past six months that I am an emotional eater so instead of eating I try to do something not related to food. Also, i work out in different ways. If I truly want to be Fit For Life, I must have the mindset of a person who works out rain, sleet, snow; maybe i don't feel good or maybe i'm stressed but walking, running, and moving my body will be the focus! So when your life tank gets low, try to push through by grunting, getting your hands dirty and doing the hard work. No one said this would be easy. Grab a hold of your spirit and hang in there!