Chris Powell 12 Week Vemma Body Challenge Week 2

Week 2 has now ended! I was really nervous about weighing in this week.  When you have worked so hard, you want to see movement on the scale.  I was ecstatic to show another 2.7 loss!  I will take it!!
Grand total of 5.4 lbs loss!

I had a good week at the gym and logged many minutes there.  Here is some of the things I did:

50 min. Mountain Hike
61 min. on the elliptical
95 min. on the treadmill
15 min. weights
110 min. Aerobics

Carb Cycling is so easy for me.  Some of my favorites meals this week were:

My Chris Powell Protein Shakes & Bode Burn



This is a product that I have daily! It gets me through the day and the bode burn gives me the energy I need to finish the day!  Love these products!!





This is something I eat when I am on the go!




 

And on high carb days, I have been craving grapes!



 Week 3 starts now......as the weeks go by, it gets easier.  I hope to continue with a loss.  Just as long as its not a gain!

Chris Powell 12 Week Vemma Body Challenge Week 1

Week 1 has come and gone.  It was a really good week with lots of exercise done. As mentioned before, my method of eating right now is carb cycling.  It really works for me!  This is a 12 week challenge that I am doing with the Vemma group, but a bunch of family members are doing a diet challenge.  I am pretty motivated trying to stay ahead of the pack. ;-)


 Here is how it went:

2.7 lbs. lossed
110 mins of strength & toning class
110 mins of Aerobic
146 mins on treadmill
70 mins on the elliptical
58, 261 steps


I really tried my hardest to be prepared.  If I had ready meals or snacks, I wouldn't grab something that wasn't healthy.  Trader Joe's is my favorite store to shop right now.  Here are some of my favorite items right now.

This is so yummy and I eat it with

And daily in my shakes I add power greens.

 

The second week has begun.  I hope to do just as well!!

Vemma Bode 12 Week Challenge!

I am excited to be a part of this 12 week challenge!! It starts Monday, Aug. 25th!! Join us!

I love the Vemma Bode Products to keep me on track!  Read more about them here!

{*Disclaimer (the links above are affiliate links). I am a brand partner with Vemma Bode and when you purchase products from these links, I may earn free product.}

My Take on Losing Weight in your Forties

For years I have struggled with my weight.  It just seemed like life would get crazy and I would turn to the comforts of food.  Well, let's be real here,  I turned to food for all occasions.   I really enjoyed food.  Now I am in my forties and working on an healthier lifestyle.   It is not easy making these changes now.  I have a lot of bad habits to break that I have had for years.  I went from an athletic, young adult to hardly any exercise at all.  It's horrible!  I sit here befuddled on why I waited so long!  Now I am in a  time in my life,  when it is so hard to lose weight.

There are many reasons why it could be hard to lose weight in your forties.  Here are some things you may need to look at to get back on track.

1.   Your Attitude: How you approach your weight loss will determine if you succeed.   If you are prone to give up easily, you will not succeed.  But if you get the attitude that you are going to succeed at a healthier lifestyle for yourself, your family, and to see you grand kids,  it is amazing how much more you can get accomplished.   You have to have a positive attitude throughout because it isn't easy and some days it will be hard.  Especially the days when you step on the scale and you haven't lost.  {I just want to Smash It, Bash It, & Trash It!}  Take that frustration on run or  long walk.  It will be a win, win!
2.  Your workouts:  I was plain ole' lazy.  I would much rather read a good book, bake in the kitchen, or be on the computer, than work out.  I thought I could eat what I wanted, not exercise, and lose weight.   As I got older, I could feel the effects of not exercising.  I would get out of breath with just the smallest exertions.  When I changed my attitude and decided to add 30 minutes of exercise into my daily routine, I started to feel so much better.  Now I have worked up to 60-90 minutes at least 5 days a week and it is something I enjoy doing.
3. Your Eating: To lose weight you have to change your eating habits.  You have to be willing to give up some very unhealthy choices.  I have learned the last few months that eating out is a bad deal for me.  My body doesn't respond well to processed foods and I will not lose weight and will typically gain.  Fresh foods is the best choice.  You have to watch what you eat everyday!  For me, I use My Fitness Pal.  I do not do very well at guessing, so I faithfully weigh everything out and enter it onto my journal.  It really helps me to make conscious choices about what I am putting in my mouth.
4. Your Goals:  You have to set realistic goals.  If you set goals that are not realistic, you are going to fail.  Weight loss becomes hard to accomplishment if you feel like a constant failure.  The key is to set goals that you can achieve.  Every person's goals will not be the same.   Set weekly goals and then get really brave and set long term goals.  (Like going to the gym three times this week.  A long term would be train for a 5K)  Set goals that you know you can reach, no matter how small or big.
5. Be Willing to Fail:  You have to realize that everyday will not be perfect.  There will be days that you will rock it and meet all of your goals.  But there will be days that you are tired and want to eat everything in sight.  Hey! We are human and it is natural to have these days.  What you have to remember is NEVER give up! We are not complete failures if we make some mistake.  We have to get back up and do our best to make good decisions.

Now that we know some of the things we need to do to get back on track, here are some tips to start losing that weight you have been lugging around.  First of all remember that your metabolism slows around midlife.  And because of physical changes you are accruing, you have to start eating healthy and becoming active.  Most mid-lifers need about 30 minutes of moderate activity each day, but in order to lose weight in your forties, you will need even more.  You also have to replace fat with muscle.  As you gain muscle, your body will burn more calories.  It is also important to cut calories.  When you are in your forties, you need about 100 fewer calories a day.  You cannot eat like you did when you were younger.  Lastly, you have to  boost your metabolism.  You do that by eating 60-80 grams of protein a day.  This will help you to enhance muscle growth and to stay full between meals.   All of this is work, but a healthier lifestyle is so important to feeling better and looking better.  Even though some of us are forty something, we can achieve the goal of losing weight and becoming fit. 

Here are all the things I read to research this blog post:
About: Exercise & Health 
Livestrong

This was a contributor post on the below blog!

One Year and Six Months

It's been One Year and six months since I started this journey.  Am I where I want to be? No....but I am still walking forward and fighting towards a healthier lifestyle.  It has been a frustrating year with a health set back, but I'm over that mountain and ready to move on.  Don't give up! Get back up and strive for new and better habits!!

“Every day do something that will inch you closer to a better tomorrow.” ~Doug Firebaugh

Diets: The Good, The Fad, The Ugly

I received this from Kaiser in my email.  It was very interesting and I just had to share.

My Green Smoothie 2/27/14

Today's smoothie.... 1/2 Fuji apple, 1/2 pear, 1/4 cucumber, kiwi, banana, spinach, 1/2 cup almond milk, and 1 scoop of vanilla protein powder.  

It was very good!!

Back to Smoothies!

{a post share from NFN}

Since the holidays, this girl has been lazy with my healthier eating! No more!! I have gotten my new blender out and I am back to my smoothies!


I prefer frozen fruits in my smoothies.  I like my smoothies really cold!

This is a mixture of fresh and frozen......
1 Fuji Apple
1 Pear
1 Cup of Spinach
1 Cup Sunrise Growers Fruit Oxidant Blend
1 scoop of vanilla protein powder
(Blueberries, Pomegranates, cherries, strawberries) 
1/2 cup of Unsweetened Almond Milk
Ice

I would love for all of you to share your favorite recipe or two.  Please comment below with your recipe!

Have a wonderful day!

Mexican Style Chicken Vegetable Soup

Stop on by my blog, Notions from Nonny,  for a low calorie soup recipe!!

Enjoy!

February Heart Healthy Challenge!!

This month is Heart Healthy Month!! I am joining Leslie Sansone and her walk plan for February.  Here is the first two weeks to get started!!

Happy New Year! {2014}

Happy New Year....a new beginning.....a fresh start!

One year ago today I started my journey of a lifetime.  With a gym membership in hand, I was on my way to make some drastic changes!! And that I did! Am I done with my journey? Nope! It is a lifestyle change and it is still a work in progress.

After a year I am excited to say that I am down from a size 18+ to a size 12.  And there are fitness milestones that I have met too.  Some are that I have went from walking slowly on the treadmill to three miles on an elliptical in 36 minutes!  :o)

I logged 468 miles in 2013 on the treadmill and elliptical:

Am I going to stop after coming this far? No way! I haven't met my goals and I haven't completely broke some bad habits.  I found that out over the holidays!!  But, that is okay.  I am a work in progress.  I am going to get back up because it is a new year.....a fresh start!!

2010-2011

2013

Here is to an even healthier you in 2014!!

Merry Christmas!

Happy Thanksgiving!

Ten Diet Tips

I haven't given up on my healthier lifestyle. It is actually going really good!  I am very excited that I  hit a milestone.....

 

30 lbs lost!! {happy dance}  

Things are becoming so much easier now that I am creating new habits.  I don't have very many cravings anymore . I can actually watch other people eat things that I used to love and not cheat and have them myself.  I also love the new program that I am doing.  Yes, things are going really well.


For weeks I have been working on this post.  The tips are from Chris Powell with my own personal experience.  These are things I am glad he brought to my attention and they are working for me.

#1 Believing!

I had to learn to believe in myself.  I had failed so many times at different diet plans, and lost and gained the same weight, I really couldn't see myself succeeding.  You have to believe in yourself!  You alone have to make up in your mind that you are going to do this for yourself! A healthier you!

#2 Keep Your Promises

This reminded me of the many New Year's Resolutions that I made.  They lasted a few weeks and I was right back at my horrible habits.  Don't let yourself down by not keeping your promises.  If you succeed, it will be because you kept them!

#3 Make Small Promises

Don't set yourself up for failure.  Make small promises and once you reach that goal, add another.  One small promise that I set was to eat breakfast.  That was so hard for me, yet I have finally made it a habit.  Each day I have a nutritious smoothie to start my day.  Another is to walk at least 10,000 steps a day.  It was a small thing, that now I can easily attain.

#4 You Can Fall without Failing

I have lost track of how many times I have fallen.   I would kick myself and get so upset when I failed.  Then I would binge eat and gain everything I lost back.  Now I have come to realize that slip ups will happen!  You just have to make sure that when you fall, you get back up!   It is not failure as long as you get back up and get back on track.

#5  Unite

It is so important that you get friends and family to support you!  It helps to have someone to be accountable to.  I have numerous people around me that encourage me or are there when I need a little shove in the right direction.  Let them be a part of your success!

#6  Keep it Convenient

One of the biggest areas that people fail in, is that they get busy and grab food on the go.  That is why it is so important to keep it convenient.  Plan meals ahead and haven them ready to go in the refrigerator.    Then all you have to do is warm them up.  I have found that very helpful. 

#7  Shakes

I mentioned this earlier.  I now have added protein shakes to my day.  It is one way that I get a meal with all of my nutrients.  It is also a nice treat! I feel like I am eating ice cream when I blend it with ice.  Yummm!

#8  Feed Your Cells

It is so important to add variety to your meals.  Eat your vegetables, which is a great way to feed your cells.   Think green!

#9  Hydrate! Hydrate!

This is one area that I really struggled in!! Drinking Water! You are suppose to drink half of your body weight in ounces.  So if you weigh 150, you should drink 75 ounces of water.  It is so important to the success of your weight loss and becoming healthier.  I really don't care for water, so one way I reach my goal is to add flavor drop ins.  I now have no problem drinking all of my water.

#10  Exercise! Give me 5!

In the book, Chris Powell encourages you to exercise just five minutes a day.  That is nothing!  You will find yourself easily adding 5 minutes hear and another five minutes there.  I now spend at least 90 mins at the gym.  If I don't make it to the gym that day, I try to make sure I get my 10, 000 steps in.  Exercise has been a key to my weight loss.  At my age, the weight just doesn't come off without it!

 I have found these tips to be very helpful to reaching my goals so far.  My changes are finally becoming habits and I so excited to finally see the changes that I have been longing to see.

Remember....you didn't gain the weight overnight.  And you won't lose it overnight!

Linking Up With:

Loving my FREE Polar HRM

When I started this journey, I told myself that I was going take one thing at a time.  So many times I have rushed out and bought things and didn't even finish what I was set out to do.  My first investment was my Fitbit.  (which I LOVE!)  My Fitbit keeps track of my everyday steps and synches with My Fitness Pal.  It has been a big help to keep me on track.   

 

Now that I am doing more than just walking, I have decided to buy a HRM for more exact calorie burn for when I do incline on the treadmill, weights, and toning.

I just went with the basic Polar FT4 HRM.  

It is perfect for just knowing your heart rate and calories burned during a work out.

  Now there is no guessing and hoping that my calories are correct or not.

You know what else is awesome about this......I didn't pay for it!! I used my Swagbucks to by Amazon Gift Cards and bought the HRM through them.  Amazon had the best price anyhow.

{What is Swagbucks? Check out the post here and here!}

Here are my last two work outs.....during the duration of the work out it will tell you your heart rate and as you scroll through, it will tell you the duration and calories burned.

I really like how easy it is to use!

What are some fitness tools that you love?

Coming Soon......

I have invested into some new toning tools that I have been having fun with.  Also.....I have some new yummy foods that I have been eating.  I'll be sharing those also!

Have a great Sunday!

The Vemma Bode Challenge for Me!

Oh my....where do I begin?  There has been so much going on and a lot of changes on this journey of mine.  Nothing bad! Actually some great changes!  Let me start here.....

Around six weeks ago I took the time to read this book.  I was at a frustrating plateau and struggling to stay focused.  I was working hard, but the weight wasn't coming off.  After reading this book I was very excited!  It was awesome!




Chris Powell believes in carb cycling.  The carb cycling caught my interest because I have had great success with the low carb plan.  I can flat lose the weight on low carb, but it isn't a long term plan for a healthier lifestyle.  But this plan was doable! 

I was so pumped and I immediately down loaded the Vemma Bode App and got started! For one month I followed the app, without the products that they suggested.  At the time I didn't know much about them and just followed the plan from the book.  The app was a big help.  It reminded me when to eat and gave wonderful tips to make me successful.  It was also amazing having Chris and Heidi Powell on my iPhone giving me tips and cheering me on!



The plan was working! I did so well the first month that I took the steps to find out more about the Bode 12 week challenge and the Vemma Bode products.   As like many plans it does have a cost, but I was committed and ready to do what it took to be successful.  I am already 6 weeks into the program and two weeks with the Vemma Bode Products.  The results with the Vemma  Bode products have been wonderful.  I am excited to see where I will be at the end of the 12 weeks!    {I do not represent these products; this is solely my opinion.  But if you decide that you are interested, Vemma Bode has a great friend referral program and I would love it if you mentioned my name.}

NSV:  After 6 weeks - 3.5 inches

{  If you are interested and finding out more about the vemma products let me know.  I can give you the rep's information.}


I am getting ready to finish my sixth week, but because of the products I started over.  So really I am ending my second week.  Ten more weeks to go on my challenge!   Goodness!  There is so much more to talk about but I will save it for another post!  I hope all of you are finding success in your healthy journey! You got this! Don't give up now!
             

Variety is the Spice of Life

Hello everyone! Hope your summer is going great for you!  I am longing for the cool days of fall.  It has been a warm summer in the valley and it really makes you very lethargic.  Everyday day, every week, my healthier journey becomes easier to do.  In the past I would be very bored and would have given up by now.  It reminds me of a song that we sing in church.....I've been on this journey a long time, and I'm not tired yet!  I just keep plugging along and try my best everyday.  I love the below cartoon I came across.  It is so true!  I know that I am going to slip a time two, but I don't want to go back to where I began.  In years past I would totally give up.  I am NOT going to climb the same hill twice! No more!

When eating healthier I have learned that variety is key.  As the title says, Variety is the Spice of Life.  Some people can eat the same ole food everyday, but I am trying to introduce new foods so that I will not get bored and reach for unhealthy choices.  

This is a new snack or breakfast that I have tried.

Ezekiel Bread, Natural Peanut Butter, & Rasberry

It is actually very good and when having protein, it helps to stay satisfied longer.

I know this is crazy, but I am not a vegetable eater.  There is only certain ones that I will eat.  I don't really care for tomatoes, but I make myself eat them.  Cucumber is my new like.  Here I made a cucumber sandwich.  I am really trying to incorporate more veggies into my meals.  It has turkey, tomatoes, and mozzarella cheese.  It was pretty good snack. 

It really helps to have veggies cut up and ready to go.  Here are different colored peppers ready for my breakfast omelets.  Aren't they pretty?

This is just a few things that I have been eating lately! I will share some other things soon!

Hope everyone has a healthy and wonderful week!!

Busy Summer

Hello Everyone!!   I know it has been a long time! But my summer has been crazy busy and something just had to go.  I am afraid it was blogging. But not for good! Just until the beautiful, sunny days are not calling my name.

When the summer heat arrived in the valley, I was having a hard time finding motivation to exercise.  I even cut back on how many days I exercised.  As it is every year, I eventually start getting used to the heat, and will find motivation again to get moving.  

I promised myself this summer that I was going to do some things that would be a new challenge.  I went to our church teen camp as a counselor.  Every year they hike to the top of Donkey Rock.  I knew it wouldn't be easy, but I just had to try.  I was assuming that it was just going to be a trail or a road.  I was wrong!  Through the years they have forged a trail up the side of the mountain.  It was going to be a quite a challenge for me.

We started with 116 hikers.....

Our first challenge was crossing a creek over a log.  Easy peasy to what was to come!

Here the trail starts to climb.....

As you can see, it was single file, straight up.

After awhile,  we started hiking through bushes also.

Then came the rocks!!  Up and sometimes over  we went!

I was getting tired and pushing myself harder then I ever had.  Right before the final climb to the top, we came to some more rocks.  It was climb through.....or climb over.  Yeah right!! I could see myself getting stuck! But I trusted our guide and he assured me that I could make through.  I really need to save what energy had left for the final climb.  I made it through.....sideways at the end. Whew!!

Exhausted I reached the final climb! Thankfully one of the men in our church was waiting to help the ladies, and he helped propel me the the top. :o)

The view was worth the climb!  Absolutely beautiful!

Another thing to check off of my bucket list......I climbed Donkey Rock!  116 started to the top and 114 made it!

But what goes up.....must come down.  Going down was just as hard as going up.  I got most of my scrapes and bruises from going down.    Leaving the top you can see the rocks whe had to climb.

Down....Down....Down.....we go!  It took us one hour and 15 mins to get to the top and 45 mins to get down.

A challenge was met and I was very proud of myself.  No I am not ready for Half Dome at Yosemite, but I may hike Donkey Rock again.  Well see.....

I hope everyone is doing well with their healthy journey.  I hope to check in with you and see how you all are doing!

Have a wonderful weekend!!