Thursday, December 11, 2014

Fit bit clean eating test

I love salads so you know I have been eating a bunch of them.  I am cutting back on things like ice cream and so far I don't miss it a bunch, only a little.  When I drive by an ice cream place I remember I am doing this clean eating test.  What is your favorite clean meal?  I really like the broccoli cauliflower salad you can get from the piggly wiggly deli and then put it on a big plate of greens.
  I have been putting the almond coconut milk in my coffee part of the time.  It is good.

Some days I am just to lazy to cook and think if I can't eat nothing healthy for breakfast I will wait for lunch or have an apple with some 1-2T of peanut butter.

I am following the fit 2 fat  2 fit guy as he does his gluten free test.  Would love to hear some of your clean food ideas.

1-3-15
I have been eating whatever I want and guess what??  Yes your right, old habits = old weight.


FitBit test

We all know how new electronics are just the answer that will help us be healthy gift that and will lead to super health or weight loss. I am putting the fit bit to the test.

I have been using the fit bit tracker for the last month and a half and really like it. One of the things I have learned is how many steps we really don't take. I figured 10,000 steps no problem, I can make it to the gym, I walked the dog, I try to do other things so no problem.

10,000 steps are a lot of steps. The fitbit is really fun. It syncs. To your computer or phone automatically. Well it syncs as long as you have the little plug in your computer. I did add for my birthday the scale. I wanted to see how the whole body fat thing would change. My new  scale also syncs to the computer and makes these really nice graphs.

I have been tracking everything I have eaten for the last 10 days to see what happens on these graphs by what foods I am eating. It logs body fat vs. lean muscle and also BMI.



So far I have logged everything. Today was really hard because we went to a form of a party that had food and drink. I followed the rule if you don't want to log it don't eat it. I did have a glass of wine. I really thought about portions as I picked some food items.

I am also doing a Plank challenge.  The challenge is to hold that plank 1 mim 20 seconds.  I might have to do this a couple of times a day so I get really good at it because I know challenge person is going to up the length.

Lets do this together.  There are many free or low cost websites you can log on to get a really good idea of how many calories you are eating.  If you are like me and like electronics please share what you are using and how it is working.

I will be watching how the body fat goes up or down compared to the scale #.

Measurement History

Thursday, October 2, 2014

New workout Equipment

What do you do when you weightloss plan isn't working? Blane it on the equipment.  Have you heard the expression, it's not the car it's the driver??  It is time to really look at what you have been doing and what you have put on autopilot.  When it comes to health autopilot doesn't work.

It's time to really look at the direction things have been going.  Make a list of what is working.  Are your kettlebells now a paperweight? Remember how happy you were and promised this was the trick and this is how you were going to reach your goal.  So now your treadmill holds your clothes, the hola hoop  becomes a I could while watching tv dream.

So where did we go wrong?  Now let's really think about it,  Our treadmill failed us or the diet failed us or it is to hard.  Well let's face the facts, Ya it is hard, it is hard for the treadmill to get your shoes on and get you moving.  As for the diet thing, It is really hard for that bag of spinach and other veggies to help get you healthy when you lock them in the refrigerator and never take them out till they have lost all of their life.

Lets do a test; pick up your kettlebell and swing it.  Does it says 5# on the side of it? Does it feel like 5#?  Then it is doing it's half.  Second test; taste those fruits and veggies.  Do they still taste great??  Ok from what I am seeing the equipment and diet is doing their half so where is the fault?   I will be the first,  I am the fault, I have not been holding up my half.  I am expecting the treadmill and veggies to do all the work.

OK now that we see where change can take place.  It is with ourselves.  Stand up and say, I am ready to my share.  I am willing to say to the world and the person in the mirror, This isn't working and I wont fake it any more.

Before you eat anything ask- How does this help me reach my goal??  How does this help me grow a strong body so I can enjoy life.  When you work out ask yourself - Is this as hard as it was last time?, the first time?, what about next time?  Set some fun goals.  If you love 15 min of working out and hate 16 then look for 15 min workouts.  It is better to do 4 15 min. workouts in the week than 0 16 min workouts.

Did I tell you about the really bad dream I had last night??  I ate these really bad tasting cookies just because.  I wasted good calories on junk, felt like crap and had sugar side effects.  I was so happy to see them on the counter this morning and they are still there tonight.

I need to flip through my cleaning eating cookbook and find some good things to eat this week.  I had a burger for dinner tonight.  I cut the bottom of the bun in half and left the top in the bag.  It was really good.  Grilled out.  Didn't need any chips with this and drained bake beans with slotted spoon. I had big salad and watermellon for lunch.

Let me know how you are doing.  What is your goal and reward??  Trip to the waterpark?  I love water slides.  I even love those stairs to the slide.

Saturday, August 16, 2014

Have you done the work?

This is the question you should ask yourself when you are disappointed at the result of you efforts.  You all know I want to dot eh 5K in Union Grove on the 6th of Sept.  I was listening to a podcast the other day and they were talking about "have you done the work?"  I don't remember the podcast or I would give them credit here.
As I sit at work I think about my goal, my finish time and things related to my goals I then think of the time left between now and date of 5K.
Now I have 2 choices of what I am going to do
1. nothing and then feel bad because I wasted training time by doing nothing and expecting an easy time on the day of race.
2.  Put in some effort and do the work.  What do I mean by do the work?  first eat clean.  If you think the race would be easier 5 pounds lighter then make a plan. If it would be easier with a stronger core, then I would be doing those planks.  And last, the day of the race better not be the first day you put your running/walking shoes on.

So I have been working on this over the past week.  I am cutting the sugar out so I can knock off the 5 pounds I don't want to carry with on the race.
I also have been hitting the treadmill.  I am working on pace.  Where walking use to be 3.9 then became 4.0 and now I can walk at a 4.1

What is the difference between a treadmill and the open road??  First, a treadmill is at a slight downhill slant at 0.00 incline.  On the positive is that a treadmill can be in your home or gym safe from the weather and other dangers that maybe outside.  Treadmills offer the ability to watch TV but the outside offers you fresh air and you can change your route everyday.  Your dog would would rather have you walk outside.  If the race you are doing is outside which mine is I need to spend some time logging some road miles.



 

Saturday, July 26, 2014

Super Saturday Union Grove WI Sept-6-2014

The big super Saturday will be here soon. If you haven't started training now is the time. Let's set some goals
1. Walk/run 2 miles three days a week
2. Eat my nutrition and skip anything that is going to hold us back from our goals.

Goal for this week is to get those 2 miles in.
Next week's goal increase 1/4 mile by the end of the week in the same amount of time.
If we do this over the 5 weeks we should be in good shape by the time of the race.

Your goal maybe to finish the 5K.  It doesn't matter what your goal is as long as you strive for improvement over your starting point.

As part of my clean eating I made some kale chips.  I found a bag of cut up kale so all I had to do was bake it.  easy!!

I will be blogging on this same headline of how I am doing in the weeks to come. Week one starts July 28, 2014.



Update.  My treadmill time for 3.1 miles is 45 min.  I want to trim some of that time off.  I have 3+ weeks to go.

Sunday, March 23, 2014

Union Grove WI

We are getting settled in the great town of Union Grove, WI and spring is on it's way so what's next??  There are a couple of great event being held in Union Grove this summer.  The first one that I will be at is the glow run    on June 6th 2014.  This is to be held at the fair grounds.  The second one is the Union Grove Super 
Saturday. Link from last year. 

So your thinking this could give you the motivation you need to get some pounds off, clean up your eating, and get you moving.  So you do great the first few days and give up. Is there a better way of staying motivated? What if you had a support group, would you do better?  You have a great group of friends that all have the same goal in mind, so your good to go right?  Oh and you have the latest book on the latest diet.  What else could you need?

Why not have a chatthefat party?  What I am offering to you is 40 years of study in the diet and weight loss industry.  What is the truth about the latest and greatest. 

A weight loss coach could be just what you need to keep your group on track.  For a fee of $50 You get your friends together at your location and I am offering a 1-1.5 hour coaching answering all your questions.  (Everyone also gets a free copy of my material.)   If you have 10 people at your party the math says $5.00 each.  Such a deal.  Give me a call to work out the details. We can meet up on your terms, once a month or a week are good guidelines.  262-939-8514 or e-mail me at chatthefatwi@gmail.com.

Because I can only help and you have to do your part we can't expect instant result.  You have to do the work.  You can't do a cram the night before.  Now is the time to get moving in the right direction. 1st step is to get a green light from your doctor to eat a cleaner diet, walk 1/2 hour and cut food high in additives.

I have set up a chatthefat group for the glow run.


Update from the spirit fair.



Update from the spirit fair.
I wrote this at the spirit fair last weekend.  I am really thinking about what I want to do with my chatthefat business.  I have hours of work into this and I give it all away for free.  I am thinking people don't give value to something they get for free.  

21 day fix up date.

It has been getting nicer outside and I so want to enjoy the out doors.  It is really hard to stay off the computer and concentrate on my goals but as the #1 concepts states, if it’s not working change it.  Well this isn’t working as well as I wanted. 

My review of the 21 day fix program is that it is a great tool.  I have put many foods into the containers to remember portion size.  The way Beach Body groups some foods has caused me to try different foods.  The goat cheese I started to put on my salad is great.  It is a goat feta cheese.  When you really taste some of the commercial cheeses they have no real flavor. 

Every day I just keep learning more and more.  I listen to many podcast to see if I am missing something.  I am finding more confirmation for the 27 concepts than new ideas. 

I am trying to separate fad and media driven ideas from the truth.  It is hard to do this because it is easier to make a happy meal look like fun on the TV than it is to make an apple look fun.  One example of veggie advertising is sponsored by a salad dressing company.  Do they really want you to eat the veggies?  No what they really want you to do is buy a lot of dressing.  Put it in a dish and load up those veggies.  There is two ways of looking at veggies and dip.  Either veggies and just a little bit of dressing or dressing transported by the veggies.  This is the same thing you can say about other sauces and gravies, which has more importance? The sauce or the main item.  Are you eating a little gravy on your turkey or are you transporting the gravy to your mouth with the turkey? 

Why do we give up hope?  This is the question I am asking right now.  I was almost enjoying the 21 day fix workouts, so why did I give up?  One of the first reasons was because I missed my treadmill.  I want to do a 5K (goal) and just couldn’t see enough benefit in the workouts.  The scale wasn’t moving fast enough so I deemed it as it wasn’t working.  I also missed going to the gym with my friend.  Going to the gym is a form of a social event to me.

So what am I going to do about it?  1st get off the pity pot, there will never be a perfect time. 2nd if I don’t change the way I am thinking now I will not have made the changes I need to in order to re

Saturday, March 22, 2014

21 day fix recap.

I have been eating some really good food.  I have been drinking the shakes and do enjoy the flavor.  Are they the greatest thing in the world?? no but maybe they are like the other things in your life that you don't appreciate it till you stop taking it.  I want to put u some really great food ideas.  What I have noticed is that I am very much more careful about serving size and upping veggies.  The other thing is the sweets or cheats.  What ever you call it the shakes kind fill that void.  I make a shake in the morning out of the chocolate mix and add some unsweetened coconut.  I do put it in my retro blender I got from my parents.  I did buy the shake type attachment and it fits great on my blender.

So if I would sum this program up I would give it a high ratting.  It gets you thinking.  The workouts are only 30 and they have a clock on them.  My beachbody coach is great and having a facebook support group really helps.  I really like that it is more of a private group so not everyone sees your posts.  
I think one of the reasons I want to just give up is because it has been such a long and cold winter.


On 6.75 inch plate
On 8.5 inch plate

On 10.25 inch plate

Made w/ greek yogart

This was not as good as the cottage cheese one



This was really good
cottage cheese dip. ummm

This is fish with pesto.  I also put the pesto on the cauliflower
Chicken w/ veggies

Greek feta on salad


shakeology made into a pudding.


put on pears to make a crisp

Pear Crisp

Plate sizes


Cottage cheese dip mixed w/salsa
salad. so good

Stuffed mushrooms or veggie dip

Stuffed mushrooms

Spread the word of chatthefat.


Before

Dinner
 
beachbody cookie
I have to learn how to move pictures but first I better do the 10 min ab first.










It is fun having a support group with the 21 day fix.  I will be doing another 21 days.  I will put it on a new post.  I have kept 5 pounds off and feel strong. 

Friday, March 14, 2014

Does anyone agree with me?

https://itunes.apple.com/us/podcast/rebooted-body-podcast-reprogram/id634732968 

This is the podcast I am listening to right now.  I will sum it up so far.  Eat food and walk.  They are talking about 1 thing that is dropping my mouth open.. Pomegranate juice and super foods. Who is drinking 3-4 bottles of this in 1 day.  I use this to boost immunity.  1 bottle and go to bed.  I just want to shake my head.  If you are sick I want you to cut food for the bacteria which is sugar.  I also want you to repair.  You can't go to the gym and give your body time to repair.
Really think about lifting weights; you are tearing down to rebuild and repair to make stronger muscle.  Now you are going to do this while you are sick.  Really think about this.  Do you really think you could build the best wall while you have no energy.  When the body is sick you need to add no extra stress to the body so it can just work on getting stronger.  If walking up a 1 mile hill is hard enough why would you say "Hey give me that 100 pound sand bag" and only walk 1/4 of the way or maybe just 2 or 3 steps.

I am waiting for then to talk about ship off my leftovers to the starving children China.  OK now they are talking about the 6 meals thing.  The 27 concepts are still dead on.

Why do we listen to the experts that have something to sell?

If you are in Milwaukee and around The Atrium 6169 B Industrial Court, Greendale, Wi 53219 http://www.meetup.com/TheAtrium/events/166286192/

I will be doing weight loss coaching all day.

Saturday, March 8, 2014

Plate size

 This is a plastic lid I had that demonstrates how a plate size affects the quantity of food image. This is a 6.75 inch plate which some people use as a dessert plate, an overflow plate or just something to set a spoon on.
 Next we have the 8 1/2 inch plate most people use as a salad plate. We have used this plate for the last five years as our dinner plate. By making the switch a 4-6 ounce piece of fish looks huge. When you pair a protein with a large serving of vegetables on the size plate is full. When you and a half a cup of a carb. there is no room for anything else. I feel this is the perfect transition for anyone that is looking to cut back on the quantity of calories they are eating. When you put the essential nutritional items on the plate it looks like a huge plate of food that will fill you up.

This last plate is a 10 1/4 inch plate that allows for many extra calories you may not necessarily need to feel full and satisfied. Just as when you find a bigger box to put your stuff in you find a more stugff to fill the box.  This size plate does encourage eating more than you may need. When you place a 4 to 6 ounce piece of protein on this plate your eyes tell your stomach you're being deprived.
By making the simple change in your life your eyes can tell your brain you have had a plate full of food and that you should be satisfied. Because you told the brain the body will follow. This whole logic is right along the lines of you eat the size you want to be. If you want to be the jumbo plate with the sides that allow you to pile food 3 to 4 inches high you will never be in control of what you are eating.



On day one I want you to think about in a positive way of how small simple changes can make big changes in your health. When you are finished with your meal you should be satisfied comfortable and wanting to do something. You should not be looking forward to taking a nap. If you are looking forward to taking a nap after a meal you have eaten too much. One of the concepts is the 80% rule which refers to eating till you are 80% full. At 80% you have the energy to go do something along with the ability to look forward to your next meal. You should never walk away from the table saying all my I have eaten so much I don't need to eat anything for another week. Please email me at how you feel at the end of the month.

Thursday, March 6, 2014

Don't reinvent the wheel

What is so good about greens?
http://www.pinterest.com/pin/93379392245897447/   This was pinned on beyond diet.

Monday, February 24, 2014

21 day fit scale

I stepped on the scale this morning just so I have a measure point.  I should of done a bodyfat before I started.  So as of this morning I am BF scale.  How accurate are BF scales?  These scales should be used to compare a difference between 1 person over time.  Each scale can give you a slightly different reading.  There are all kinds of factors that can change home type readings.  Never use a home scale to compare your results to the results of a different person on a different scale.  You can google things that can effect bodyfat reading.  If you are comparing results, you can safely compare the change.  If you are down 2% and your friend is down 3%, these are things you could compare.  You could also compare % of weight lost.  Don't expect to see those big numbers like the biggest loser show.  It is a weekly show but it may be taped over 2 weeks or a week and a half.  There are to many unknown factors.  You should never compare your self to a TV show.  What you can do is learn concepts.  I watch each season to see if I can learn something new every  season.  What did I learn from Rachel?  It is a game and she is a competitor.  She did what she had to do to win.  Because she didn't know what the others were doing she gave it her all.  At the point after winning she has to find a lifestyle she can maintain.  When you hear she worked out for 6 hours with trainers and ate so clean I learned this is what it takes to reach these weights.  So if your goal is 110 pounds which I hear all the time, clean eating is the #1 thing you better be doing.  2nd.  your going to have to work out without sleeping through workouts.
Setting real goals you can live with is a key so you don't get down on yourself when you don't follow your plan.  You have hear setting yourself up to fail?  Really look at what keeps you on program and don't sign up for something you know is impossible. Remember smaller possibles do add up to an almost impossible or should I say a I never could of dreamer.
When I stepped on the scale this morning at 29.9% body I can now use some of the BF calculator tools to see what a 1% body fat loss would be in pounds.  We have to remember as muscle goes up and fat goes down the scale may not change or it may even go up.
I am off to work and will give you an update next week.
Keep up the good work .

I did a body fat scale this morning and yesterday and they were both about the same 25.6. I just needed to post this so I remember my almost start point.

Update I have to quick tell you that this platue finally broke. YYYAA 128.8 Things are paying off. I was at the gym last night and was doing some challenges on my strivii and before I knew it I was at 1.9 miles and still under 30 min. So I looked at it and thought I better kick it up and I can get this done. I did it. I was excited and proud of myself.  I tell you those Mushroom thing I made last night was really good. If you ask me if I miss Ice cream I will tell you no. Not really.
 When I mixed this up and tasted this I was thinking it could be a great dip.  I put into the food processor, 1 onion, and chopped that up, added the herb goat cheese,  the bag of spinach and some melt type cheese.  This was really pretty good.  I could of left the melt type cheese out and used it as a dip.




Spinach stuffed Mushrooms

Sunday, February 23, 2014

Week 1 roundup

Had a great week.  The workouts go really fast.  I missed a workout on Friday night but got all the other ones done.  I feel really good about being able to say that.  The containers really keep you thinking about what you are going  to eat.  We have been eating more fish and I am looking at the spices I cook with to add more flavor.  Some of the foods we have been eating are really good.  It's on to another good week.
 Nothing like coffee in the morning with a shake and fruit.

This was leftover beef.

There is nothing more refreshing than fruit

These are normally eaten by the bag.  I put them in a container

In a container.  Might of been the wrong one. Yellow

Goat cheese on salad. 2 greens and a blue

This was a dinner on a 9" plate

I love salad for lunch.  I eat what I love

Co-worker made these for me.  Really good

Going wild with shake. 

Yes another ummmy salad

I added extra veggies and chicken.

Is it a desert, shack or part of a meal  
































If you are following me don't forget to  set reasonable goals.  I will let you know the outcome at the end.  I am really enjoying the support from the group my beach body person put together on facebook.  I will ask if she is going to do a second round.

Tuesday, February 18, 2014

Day 2 of 21 day fix

I did the upper body workout.  OM I was doing pretty good till the word push-ups followed by planks.  I was so happy to see the clock ticking down.  I had to keep thinking "the first time I do this workout it is hard but by week 3 I will be kicking but."  I do have some meal pictures.

 This made a great shake.  I had to pick up 2 bags of this coconut because no close store carries it.  I had to get it at woodmans 
Mangos are great and IO love them.
This was lunch salad day 2.  I added cucumbers and tomatoes  So good.
I used the leftover chicken from last night and added an extra can of veggies.  










This was a good day to me.  I didn't post pic of more snow.  I understand the joke about the pretty snow in Nov. that becomes that darn white crap by Feb.  Today was in the low 40's and oh did we  need this.  Perfect time to go hand and hand with the 21 day fix.

I did use my hand scanner today to scan in some of the book so i can refer to it quickly. 

Monday, February 17, 2014

Day 1 of 21 day fix

I had a few problems and didn't get workout done this morning.  I had to really had to push my self to get it done to night but I got it done.  I had shake this morning.
 My co-worker made this for me.  They are from the book.  Very good.  O will make again.
 Above was lunch with some salsa.  Yes that would be goat cheese

Left was dinner.  Very good.  Carrots were great.  I love mango.






21 day update.  UUUUGGGG It is hard to say this is important in my life.  It doesn't come easy.  I want to give up.  I keep plugging away.  If it is 3 steps forward and 2 back the end result is still 1 forward. 

Friday, February 14, 2014

21day fix per week

So I got my box in the mail today.  So excited.  I have to post a pic. 
guess which one didn't come in the box?  The clear is a normal lunch salad bowl.
I have to check on the size of salsa I get to put on my salad.  I have to do some reading.








I'm excited to give you my first update. My 21 day fix arrived on Wednesday so Thursday was my first official day. The is starting on Monday so I am doing like pre-warm-up. I'm getting used to the containers and had my first shake yesterday. I really wasn't expecting it to be someplace between gritty and yucky but it was really good. Can I really say I was so full? No, but it was good. I also got my new DVD player working after installing the batteries backward I was ready to go. I did the full body cardio workout and it was really good. I was feeling a little overconfident thinking it was going to be too easy but I was wrong. This first workout wasn't killer hard but let's just say I am sore this morning.


I was looking at the little green container and couldn't figure out how I was ever going to live without a big salad everyday. To my surprise I shove enough greens in that little green container to fill half my big salad bowl. So referring to the picture above my big salad bowl counts is to greens. I also had to look up salsa to see how it counted. It almost looks like it is a non-counting food. I will post you a picture of my yummy lunch.

For dinner I had fish with the tastefully simple seasoned salt baked in the oven along with a little yellow of rice and baked beans. Because I had so many reds to use I got to eat lots of fish. The goat cheese crumbles I put on my lunch salad gave it so much flavor that I could do nothing but enjoy it.

This is all for today and I will post more on Monday. If you would like to join me on this little journey please contact my beach body coach Tracy and tell her you saw it on chat the fat.

I really sat and thought about what my goal for this was and I have come to the conclusion that I want to tone up so I can cut some time off that 5K in June.