Week 6-8

It has been a while since I have updated on my fitness progress, but I have been so incredibly busy. I have still been working out and eating healthy, but it has been harder for me to keep track of what all I've been doing while I moved. Now that I am settled back in, I will be able to get back into my exercise routine.

During my week 5 post, I mentioned a waist-toning exercise that I was interested in trying. I found this and plenty more exercises that I can't wait to try on a blog called Curvy Thoughts. Simple enough to do and very effective. Begin by sitting on one hip, knees together, with your arm supporting your body. Placing your other hand on your hip for support, use your waist and ab muscles to lift your body out and extending your muscles. Return to the starting position. I started by doing 20 reps on each side.

Exercising and eating healthy have become second nature to me since I started this project. The days that I don't exercise, or eat too much junk food, I feel very self-conscious and more motivated to work harder. I will admit that the first few weeks were difficult, but now I feel like it has become more of a life style. There are still some days that I don't want to get up early to exercise, but then I think about how much I've improved and how much I don't want to waste that.

Looking forward to week 9, I am going to experiment with a fitness ball. Now that things aren't so hectic, I also want to try to increase my running distance. I'm hoping to finish off the summer strong in weeks 9 and 10.

Mixed Berry Smoothie

Lately, I’ve been going crazy for smoothies. I love that you can have them anytime of the day and that there are a million different flavors to try. They are also so easy to make and you can take them almost anywhere.

My favorite smoothie for the summer has been a mixed berry smoothie. To make this fruity drink, all you need is a small bag of frozen mixed berries, your choice of frozen yogurt or sherbet, and milk. I found frozen bags of mixed berries at our local grocery store that make 2-3 smoothies and are only $2. I use pineapple sherbet to make any fruit smoothie because it makes the drink tart, but you can’t actually taste the pineapple. 

Once you have the ingredients together, put them in a blinder. I don’t use exact measurements when making smoothies; I just add ingredients until it suits me. Blend the ingredients for about a minute on medium and half a minute on a faster setting for a very smooth smoothie.

After blending, you will have a pretty purple smoothie drink that is full of flavor.

Week 5

Week 5 was tough because I was sick in the middle of the week and missed a day. I also started a new job in the evenings, so I have to make sure to get my exercises done each morning. I will be walking about 4 miles every day at work, though, which should help me stay toned and healthy.

Even though I missed a day in week 5, I was still able to meet my goal. I continued my favorite work outs and paid special attention to my abs.

The exercise that I saw the best results from was the side crunch. Side crunches are much like regular crunches, except your hips rotate to one side so that your legs are on the ground. You still lift you body forward with your abs, even though your legs are twisted sideways. I did 30 reps on each side, matched with 40 reps of regular crunches.

I will be trying a new waist-toning work out in week 6, while alternating between ab and butt-focused exercises. It's been over a month since I started this project and I am satisfied with my progress so far.

Week 4

Toning my butt during week 4 was my main objective and I believe that I am slowly but surely making progress in that area. I read online that the key to a firm butt is trim legs. Picking exercises that thing the tops of thighs will also lift the butt. With that in mind, I was keen on booty bridges and the lean leg pyramid work out.

Mixed in with my leg and butt work outs, I experimented with a new cardio exercise. This serious of various exercises in small reps is perfect to get an exercise started on days when I can’t go outside to run or ride my bike.

Also during week 4, I tried a new exercise called bent knee leg lifts. Much easier said than done, bent knee leg lifts are torturous to abs. You begin this work out by laying on your back and bending your legs in toward you with your shins parallel to the floor. Stretch your arms out on either side of you and then slowly rotate your legs to the right, keeping them in the same position. Your head should turn to the left while your legs go to the right. Just before your legs touch the floor, slowly return them to the starting position. Reverse to the other side. I suggest starting with 20 reps. Although I hated bent knee leg lifts while I was doing them, I was very excited about the results. 

I met all of my goals in week 4 so I will continue to mix the exercises I have already tried with more ab-centered exercises in week 5.

Peanut Butter-Banana Sandwiches

My new favorite lunch item is a peanut butter-banana sandwich. It is so easy to make and has a lot of nutritional value.

To make one of these creamy sandwiches, you will need two pieces of bread, peanut butter, and one banana. Put as much peanut butter as you want on one piece of bread. Next, slice the banana. Put the banana slices on the peanut butter, and then you have your sandwich. I only put half of the banana slices on the sandwich, and I eat the other half as I eat my lunch.

I love peanut butter-banana sandwiches because they taste good, but they are also very healthy. Peanut butter is packed full of protein, micronutrients, and fiber. Protein keeps you energized and fiber helps you maintain healthy levels of blood cholesterol and blood sugar. The micronutrients found in peanut butter are beneficial to skin, contain antioxidants and iron, and can lower the risk of cancer and cardiovascular diseases. Of course, the less peanut butter has been refined, the more of these health benefits it will have. I found these facts about peanut butter on Peanut-Butter.org.

Bananas are also a wonder food and it is suggested that you eat one a day. Bananas are high in fiber and low in carbs. Also, bananas are high in potassium and FOS, which helps your body absorb nutrients that you need. Bone health, digestive tract health, and the immune system are all promoted by bananas. On top of all that, bananas have been proven to reduce risks of cancer and diabetes. For more information on bananas, go to healthdiaries.com.

Other than the health factors, peanut butter-banana sandwiches are quick and easy to make and fitting for people who need to pack a lunch for work or school. The combination of peanut butter and a banana keeps you well and gives you energy, but is so good that you won’t be forcing yourself to make the healthier choice.

Week 3

My goals for week 3 were to firm my thighs and butt, and also to ride my bike for longer distances. I am now able to ride my bike for at least 2 miles without any difficulty. My thighs were noticeably sore on Tuesday, and remained sore for the rest of the week.

 

The pain seems to be paying off, though, because my legs are not as flabby as they were even just a couple of weeks ago. My butt has also been firming, but still needs much more toning before I’m satisfied.

I will admit that it was more difficult for me to stay on track during week 3 because of the holiday. I was out of town the third and fourth and had guests through Sunday, so I had to make a conscious effort to set aside time to exercise.

My favorite work out from week 3 is called the seated bent knee. Easily done, this exercise tones abs, inner thighs, and hips. Start off by sitting on the floor, knees bent in front of you and almost touching your chest. Your hands should be flat, just an inch or two from your hips, and fingers pointed forward. Leaning forward utilizing your abs, point your toes and begin to separate your legs and draw a semicircle around you with your toes.

Once your legs are as wide as possible, bring them back in. Remember to keep your knees bent and abs flexed so that the exercise will work to its full potential. This exercise, and others intended for tightening thighs, can be found on iVillage.com.

I think I accomplished a lot during week 3, but I am getting anxious to see more results. I did find something on Pinterest that forced me to stay realistic and might motivate you too.

Now that I have made time to exercise, it is easier to stay with it. I have noticed that my mood has improved, I sleep better, and that I am able to accomplish more in a day. During week 4, I am going to tone my butt, try a new cardio workout, and eat more vegetables.

Cinnamon Apple Chips

Because I am someone who is constantly craving sweets, I have been trying to find healthier snacks. Tonight, I made cinnamon apple chips, which I found on a web site called Baked by Rachel.

Although these treats are not the most nutritious, they are a better alternative to candies or pastries. The human body needs natural sugars provided by fruit, and cinnamon is known for its surprising health benefits. (For more information about the pros of including cinnamon in your diet, take a look at this article by Organic Authority.)

Cinnamon apple chips are simple to make, but take a very long time to bake. First, you slice apples into thin chips and preheat your oven to 200 degrees. You can use either red or green apples. I used green apples, which made the snack a little tart.

Mix cinnamon and sugar together in a bowl. For 1 or 2 apples, you will need ½ teaspoon of cinnamon and ½ tablespoon of sugar. Sprinkle the sugar and cinnamon mixture over the apple slices and bake for an hour. Once the hour is over, turn the apples chips and bake for another hour.

Definitely worth the wait, these have been moved to my list of favorite treats. Hopefully I will be able to stay away from desserts that have no nutritional value with cinnamon apple chips.