I've decided that I'm going to start watching some food/diet documentaries and summarizing them here. I'm learning things and then sharing them with you. Yesterday,  I watched "Hungry for Change" by John Colquhoun and Laurentine ten Bosch. It was a very interesting documentary about food and diet in America.

DIETS
"68% of US adults are overweight or obese." -Journal of The American Medical Association

"1/3 women and 1/4 men in the US are on diets" (Colorado University) and 60 billion dollars a year is spent on diet and weight loss products.

The true definition of a diet is the food that a species habitually eats to survive. The way we see a diet is a way to deprive ourselves to lose weight and look better. We go on these diets to look better on the outside instead of getting healthier from the inside out.

Diets aren't usually very healthy and don't achieve lasting results very often. "Up to 2/3 of those on a diet regain more weight than when they started." -UCLA  You can burn off 10 pounds with sheer force, but your body will take that to mean that there's a famine and will want to gain the weight back. We as mammals are programmed to store fat. It goes back to when we were hunter/gatherers and could potentially have to go a long time without food. We're programmed to store fat and programmed to want to eat fats and sugars and high calorie foods; it's a survival instinct. Going on diets goes against our survival instincts because it just makes our bodies think that we're starving and so they try to hold on to more fat and make us even hungrier.

Where we've gone wrong nowadays is that EVERYTHING is full of fat and calories. We're not eating food anymore, we're eating food like products that are dressed up and formulated specifically to be delicious and addictive. We're overeating, yet starving to death at the same time because we aren't getting the nutrients that we need. We live in a world of abundance and we just don't know how to cut down.

If we were to eat food that is our species would have habitually eaten BEFORE all the processed foods, we wouldn't have to even think about our health. The directors heavily promote eating "clean" and only eating natural foods, which is very good for you.

If you look at modern day hunters/gatherers in other countries (those people that still eat what their ancestors did), they consume a high amount of nutrients and a low amount of calories. If you look at us, we eat a high amount of calories and a low amount of nutrition. We've also moved from being active to working indoors and sitting for hours in artificial lighting. We live in an unnatural state eating unnatural food.

When you aren't getting enough nutrients (such as by eating only bad for you foods), your body becomes hungry because it's trying to get you to eat the nutrients it needs. This could explain why I've been less hungry lately; I'm taking vitamins (because I just can't seem to eat enough veggies) and I'm eating lots of vegetables and way less junk food. Now I'm not as hungry because I'm getting what I need. I'm losing weight just by being less hungry.

Another issue with dieting is that depriving yourself only make you want something more. We should turn "I want this, but can't have it" into "I can have this, but I don't want it."

SUGAR, SWEETENERS, AND MSG
"The average American consumes more than 150 pounds of sugar and sweeteners each year." -USDA The average American consumes 22 teaspoons of sugar A DAY.

Sugar, as the movie put it, is the cocaine of the food world and they have a very valid point. The white sugar that we're use to seeing is just the highly refined form of sugar, just as cocaine is highly refined. Sugar can be very addictive as well. People can understand an addiction to alcohol and drugs, but not to food. Sugar can give you a high and, just like drugs, you get use to it and you need more to feel it.

When you buy fat free products, they usually pump the product with carbs which turn into sugar which makes you fat. Fat doesn't make you fat (unless you eat TONS of it, I suppose), sugar does. Sugar is in A LOT of foods, not just candy. It's in bread, pasta, tomato sauce, and potatoes.

"MSG and free glutamates are used to enhance flavor in about 80% of all processed foods." -Raymond Francis M.SC.MIT

MGS makes you want to eat more. It excites the part of your brain that controls fat production and increases it. In lab studies, where they need an obese mouse to test, they feed it MSG so that it will fatten up quickly. When you eat MSG, that's what it's doing to you.

When you drink soda pop, which contains the artificial sweetener aspartame and high fructose corn syrup, it makes you momentarily happy. When that feeling goes away, you need more. Artificial sweeteners cause you to lose bone density, can cause neurological issues, and corn syrup promotes diabetes. "Research studies suggest that artificial sweeteners contribute to weight gain." - Yale Journal of Biology. A lot of studies that have said artificial sweeteners have no negative side effects were funded by the industries that use them. Biased much?

Corn syrup is the number one source of calories in the US and is also highly addictive. It's like jet fuel for your body if your body were a car. You wouldn't put jet fuel in your car, would you?

VISUALIZATION
The movie talked about how visualization can help you improve your life. A doctor in the movie tells people to look at themselves in the mirror twice a day and say "I accept myself unconditionally right now." When you love yourself, you become more positive and you become healthier. Visualization is a way to communicate to your subconscious what you want.

JUICING
Totally not getting into this. Juicing vegetables and fruits delivers the nutrients better and can help you be healthier and lose weight. However, I can't afford a juicer or that many fruits and veggies. If you can, go for it.

MY TAKE AWAY
After watching this documentary, I really want to start eating more natural; they make a lot of good points about the benefits of eating naturally. However, it's also expensive. I think I'm on the right path now by starting to incorporate more fruits and vegetables into my everyday diet. I want to start including more meats as well, like fresh chicken, turkey, and fish. Also beef because I love beef.

I also like their advice of "when you're stressed, don't eat." Mental and emotional stress make you eat more and you can't tell that you're full or eating too much because you're upset.

I suggest watching this movie. It's very informative and I actually really liked it.

Remember people, you want a lifestyle change, not a diet. :)

<3 - CFC

The holiday season, while festive and cheerful, can also be one of the MOST stressful times of the year. You have to buy presents, wrap presents, bake, send cards, resist eating ALL OF THE COOKIES (or is that just me?), and get to all of the places that you need to go in a timely manner (funny joke). People like me, who are emotional eaters, can have a hard time during the holidays. The stress and constant presence of delicious foods everywhere can combine into a fat nightmare.

BUT NOT THIS YEAR. (Ironically, as I write this, I am fighting to resist fresh donuts at my office.)

Here's what I suggest for the holidays:

STRESS:

STRESS. Some people can get soooo stressed during the holidays (*raises hand*). What I did differently this year is that I got everything done early. I made a list of all the people I needed to shop for and and bake for, figured out what I wanted to get each of them, and bought the presents. It's 12/13 and I am done with my Christmas shopping AND my cards (baking comes later). For cards I put everyone's addresses on address labels in Word and printed them out on stickers. Way easier. The stickers I bought came with a template number to use in Microsoft Word so that you literally just type in the addresses and print it. DONE. And it'll be ready for next year. SO much easier.

I also have been taking the time to just relax with some nice piano music. It doesn't have to be very long, but just a few minutes can really help.

As for the stress of getting everywhere..... I'll just fight that battle when it comes. I haven't figured that part out yet.

FOOD:

I'm going to approach this the same way I approach my meals and snacks everyday. As many of you know, I have an app called Calorie Count on my iPhone. I log everything that I eat so that I know exactly where I stand on calories. I can also look up food before I eat it to decide if it's worth it. If I see one donut (God I want that donut) is 400 calories, it makes me want it less (THAT IS WHAT I WILL KEEP TELLING MYSELF).

If you don't have a smartphone (get one....), just try to think before you eat. Treats are fine, but do you NEED five cookies? Why not just have one? That's how I got through Thanksgiving. I put small portions on my plate, cleared it, and then waited to let the food settle. Then I was full and didn't need seconds.

If you absolutely can't resist, try to limit it to the actual day of the holiday. A week long binge is probably a bad idea. Bad days happen- I know I'll have one and that I'll have to skip the gym a few times because I'll be out and about. But I will do my best!

Let's all do our best this holiday season to not overeat, to stay active, and to not kill anyone/blow up/go insane/go into credit card debt!

<3 - CFC

P.S. Here's some Holiday Diet Tips from WebMd and here's some Holiday Diet Myths!

I recently got to experience the joy of finding a lump on my left breast. It's small, ovalish, flat, and terrifying. Before you rush to the comments to tell me to go to the doctor- I totally did. That's where I was yesterday when I wasn't posting. I was LITERALLY shaking with fear. When they took my blood pressure, it was up to 154/90 and you could apparently see my heart beat. It doesn't help that I have an overwhelming fear of the doctor and the lump made the fear almost tangible. I still can't believe that I managed to go. I even managed not to cry once (did I mention my extreme fear of the doctor?).

The doctor at Planned Parenthood performed a breast exam and at first didn't even find the dang thing. I showed her and she felt it and I have a follow up appointment in February (where I plan on probably having a full on heart attack because it'll be THAT time of the year). She believes that it's nothing, but better safe than sorry! I'm to monitor it and report any changes in it immediately. At my age, it isn't very likely that I have cancer. Cancer generally (BUT NOT ALWAYS) occurs in older women, not 20 year-olds. However, they take these things seriously and want to make sure that it's okay, hence the follow up and today's article. I want my readers healthy! :D

It's recommended that you perform breast self exams (like the one below) and also go to your annual exam (PAP) with a doctor/gynecologist starting at age 21.

Consult your doctor if (source):

• You find a breast lump that's new or unusual
• A new breast lump doesn't go away after your next period
• An existing breast lump seems to have changed — it gets bigger, for instance
• You notice skin changes on your breast, such as redness, crusting, dimpling or puckering
• You notice changes in your nipple — it turns inward (inversion) or appears flatter, for instance
• You notice nipple discharge that's clear, yellow, green, brown or red.

If you find a lump, DO NOT PANIC. There are several things that it could be and it's not cancer as often as you'd think. Here's a description of the different lumps (you can find more details at this source):

CANCER: A malignant breast lump will have an irregular shape (not round) with a pebbly surface, somewhat like a golf ball. It will be very hard, like a slice of raw carrot. It may not be movable during a breast self-exam, but since tissue around it may move, it's sometimes hard to know if the lump is moving, or if healthy tissue around it is moving. A clinical breast exam and a mammogram will help to clear up the diagnosis. A needle biopsy would provide more information about the lump.

CYSTS: This breast lump will feel smooth and squishy. If you are pressing on a cyst, it will have some give to it, like a water balloon. A cyst can move around and can change in size during your menstrual cycle.

FIBROADENOMA: This will feel like a round breast lump, and can be hard or firm. It can be moved around during a breast self-exam.

PSUEDOLUMPS: This kind of breast lump can feel quite hard and usually doesn't change shape or size during a menstrual cycle. It may or may not be movable, depending on what it is actually composed of.

Make sure to where a bra that fits correctly and properly supports the ladies. Take care of your health overall to take care of your breasts. Overall, just stay vigilant. You're Batman and your body is Gotham.

Stay healthy, people!

<3 - CFC

One fun way of getting yourself to work out is to think of it as training for THE ZOMBIE APOCALYPSE. Even if you don't believe that that will ever happen (you are so getting eaten first), you can still at least think of it as getting ready for any emergency/disaster. Or possibly preparing to become a superhero, whatever floats your boat.

Here are a few things to keep in mind that will assist you in your physical preparation for the Zombie Apocalypse. (DISCLAIMER: I am NOT a professional or a doctor.)

1. CARDIO
The first rule (according to Zombieland AND me) is CARDIO! When the Zpoc arrives, chances are that you're going to be doing a lot of running and/or walking. It's best to start improving on cardio NOW when you're not being chased by hordes of the undead. Every time you work out make sure to work on cardio!

Also- don't forget to cool down! I don't know about you, but if I run and then just stop, I can get dizzy because I haven't let my heart rate come back down. If I run and then walk for awhile, it's fine; it also helps reduce the chance of injuring yourself. Cooling down is basically coming back down to your normal state from your work out state. It can keep you from feeling worn out or sick afterwards. Do something that's low intensity, like walking, and then stretch afterwards. Don't forget to eat something when you're all done to refuel! And don't neglect the H2O!

2. STRENGTH TRAINING
Chances are that you're going to have to fight some zombies and possibly other, desperate humans. Wouldn't you rather swing that bat with enough force to re-kill the undead? You're probably going to have to carry your supplies with you and you can't very well do that when you're weak, so train hard!

You might encounter situations where you're expected to climb or lift heavy objects to save your life and the lives of those in your group. Strength training will prepare you for this.

Make sure to exercise EVERY muscle when you work out! You don't want to find out that you've neglected something when your life is on the line! Switch what parts of your body you're doing each day so that you give your muscles time to rest so you don't hurt yourself (the one with the limp will die first). I switch off doing:

• Upper Body: Chest, biceps, triceps, forearms, upper back, abdominal, shoulders
• Lower Body: Hamstrings, quads, calves, adductors/abductors, ankle strengthening (I have weak ankles and feet), lower back, glutes

Hopefully I didn't leave anything out, but you get the idea. I also want to start working on my hand strength for trigger pulling and for shooting higher caliber guns. Remember, pacifism is all well and good until a zombie is trying to eat you.

3. STRETCH
The 18th rule of Zombie land (according to this) is to limber up! The last place you want to pull a muscle is when battling the undead. Do NOT stretch right before working out, though! Seriously. Stretching before you've warmed up at all can actually make you WEAKER and can potentially cause you to hurt yourself. I usually do my cardio and THEN stretch. Then I do weights and then I stretch again when I'm done. I don't do yoga (though I probably should), but stretching is really good for you if you do it right. Don't stretch until you hurt yourself, though. That is the exact opposite of what we're trying to do!

4. EAT HEALTHY
You want to be at your best and fastest when the Zombie Apocalypse rolls around. When you eat better, you feel better. As one friend said to me, just try working out after eating a bunch of crap food. It'll be AWFUL. If you eat right, working out will be a lot easier and you'll feel better all around. Imagine if you were on a week long junk food binge and THEN the zombies appeared! You sure would be a tasty meal by that point.

This is just the physical training aspect of preparing for the Zombie Apocalypse. There's also weapons training, fighting training (however one says that), survival training (including wilderness survival and medical skills), and stockpiling. The physical training is just one aspect! May I suggest reading the Zombie Survival Guide? It'll teach you all about zombies as well as some basic survival techniques for the end.

Stay vigilant!

<3 - CFC

Every Thursday and Friday I work 4am-Noon and every Thursday and Friday I remember how important and wonderful sleep is. Thursday is the worst because the day before is my day off and so my sleep schedule is a bit off. Then I work and nap and go to the gym. I hate Thursdays. Well today is a Friday and I'm once again reminded that sleep is vital, especially if you're kicking your own ass at the gym.

According to Harvard, sleep is important because:

1. Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who’d slept after learning a task did better on tests later.
2. Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite. (WHAT?!)
   
3. Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.
4. Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.
5. Cardiovascular health: Serious sleep disorders have been linked to hypertension (FFFUUUUU....), increased stress hormone levels, and irregular heartbeat.
6. Disease: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.

Damn, sleep is important! I have noticed that I'm a horrid person when I don't get enough. I have a tendency to try to fall asleep while driving if I don't get enough sleep before hand (I pull over and nap).

I found a list from WebMd about the effects on the body from a lack of sleep. Here's the summary:

1. Sleepiness causes accidents. Like I said above, the fact that I get so sleepy
   
2. Sleep loss makes you stupid.
3. Sleep deprivation can lead to serious health problems. One of the listed problems is high blood pressure. Are you for serious?!
4. Lack of sleep kills sex drive.... I'll keep this in mind for when my bf gets back. XD
5. Sleepiness is depressing. I'll say.
6. Lack of sleep ages your skin. :(
7. Sleepiness makes you forgetful.
8. Losing sleep can make you gain weight. I really want to stop reading about that now. It says that a lack of sleep can lead to an increase in appetite, which I can relate to. During my 4am-noon shifts, my body needs more food to keep me awake. When I first started working this shifts, I couldn't stop eating. I've adjusted a bit better, but it still takes food to keep conscious.
9. Lack of sleep may increase risk of death. Well isn't THAT happy.
10. Sleep loss impairs judgement, especially about sleep. "Sleep-deprived people seem to be especially prone to poor judgment when it comes to assessing what lack of sleep is doing to them. In our increasingly fast-paced world, functioning on less sleep has become a kind of badge of honor. But sleep specialists say if you think you’re doing fine on less sleep, you’re probably wrong. And if you work in a profession where it’s important to be able to judge your level of functioning, this can be a big problem." I had to quote that because my sleepless mind just was not comprehending the title of the tenth point.

So there you have it folks. Sleep is extremely important. I am so excited to go to sleep after my shift and to one day never work these hours again.

<3 - CFC

Someone recently suggested that I write about eating out with friends while on a diet/trying to lose weight/living healthier. So I'm going to take a stab at it. :)

I'll start with what I try when I go out to eat:

• I try to eat small portions of something if I just get whatever I want, like a cheeseburger (my stomach just growled!). Restaurant food is generally served in big portions and is actually really bad for you.
  
• You really can order a salad, if you want. Just get a lower fat dressing like a vinaigrette, on the side so you control how much goes on.
• Stick to leaner meats like poultry and fish.
•  I try to eat a bit before I go out so that I'm not very hungry.
• Order water instead of pop. I also get milk sometimes.
• Do you NEED dessert?
  

HERE is a link for ten more really good tips that I found online. I'll summarize them here:

1. Predetermine the healthiest options on the menu, either by going online or somehow getting a copy of the menu.
2. Order an appetizer! (I do this a lot. Smaller portions and still tasty!) You can get a salad too if that doesn't fill you up!
   
3. "Beware these high-fat menu buzz words: Cream sauce, butter, oil, au gratin, breaded, Alfredo, battered or batter-dipped, "with gravy," or smothered. Unless you've spared yourself treats for several days and snacked on salad greens all day, these little "extras" aren't worth the extra calories."
4. Modify your meal! Ask for sauce on the side, ask for something to be taken off, whatever makes the meal better!
5. Exactly what I said above- get leaner meats like poultry. You can also have beef, just eat the leaner cuts such as loin or flank.
   
6. Order things that are portion controlled instead of "endless" or bottomless."
7. Have half of your meal boxed up before it's served so keep from eating it all.
8. Takeout: there's healthy options at a lot of ethnic restaurants. Also, you can just eat smaller portions!
9. AVOID BUFFETS.
10. What I said above- have mini meals throughout the day and don't go out to eat when you're STARVING.

If you're sexy like me and working on sodium intake for your blood pressure, here's the DASH diet tips. The DASH Diet was developed specifically for people working on their blood pressure or reducing sodium.

<3 - CFC

I'm pretty sure that I will never, ever get enough vitamins and what not from my diet. Ever.

It's just not going to happen.

As many of you know, I've been tracking my caloric intake via a calorie counting app. That app allows me to see how many calories I've consumed versus how many I've burned. It tracks my water intake, weight, sodium, and gives me a pie chard of carbs/proteins/fat. It also tells me whether I've gotten enough vitamins and minerals.

And folks, according to this app, I'm probably going to die because I never, ever do.

I am seriously considering taking a multivitamin supplement because it just isn't going to happen. Seriously, just look at all of the things that vitamins and minerals do! That's some important stuff right there. Just look at the deficiencies if you don't get enough! I also like this site for info. :)

I suppose I SHOULD try to increase my intake via whole foods first. That's generally considered the healthiest way to go about it. However, I highly doubt that I'm going to start adding tons of leafy greens to my diet since they upset my everything. So I've been considering a multivitamin, most likely of the gummy or Flintstone variety because that is the only way to make me eat them.

Blah, this getting healthy stuff is complicated.

Also, why did I start this before the holidays? My Thanksgiving made me feel bad about my "diet" even though I ate less than I usually do. Ah, well, bad days happen like I've said before. But what am I going to do with all these leftovers? Simple. I will eat them sparingly and in moderation. Except for the stuffing. I'm just going to eat all of that one and get it out of the way.

<3 - CFC

Not even a little.

Let me take a moment to explain what I'm talking about.

" 'Blood pressure' is the force of blood pushing against the walls of the arteries as the heart pumps blood. If this pressure rises and stays high over time, it can damage the body in many ways." (Source) High blood pressure is one of the leading killers in the US and it causes a lot of different problems, such as heart attacks.

"Blood pressure is measured as systolic (sis-TOL-ik) and diastolic (di-ah-STOL-ik) pressures. "Systolic" refers to blood pressure when the heart beats while pumping blood. "Diastolic" refers to blood pressure when the heart is at rest between beats.

You most often will see blood pressure numbers written with the systolic number above or before the diastolic number, such as 120/80 mmHg. (The mmHg is millimeters of mercury—the units used to measure blood pressure.)" (Source) Anything below 120/80 is normal, anything between 120/80 -140/90 is pre-hypertension (where I am), and anything above 140/90 is high.

It's not that I have HIGH blood pressure, per say (it tries to rise and I battle it), but I have some serious issues with it. I stayed in the pre-hypertension range for awhile and doctors kept getting worried. They've threatened to put me on medication and took me off my birth control for awhile and put me on a different one that didn't have any estrogen in it (while it protected against conceiving, it didn't protect me from my insane hormones or acne).

As soon as I graduated college, my blood pressure almost instantly dropped down to safe levels (college will kill you). So I went back to a new birth control pill that has half the amount of estrogen as my very first one, which is fine by me. It controls my epic PMS, which is another not-sexy issue that I have and shouldn't really raise my blood pressure (because apparently estrogen supplements do that). It's gone up a bit since I've started the new pill, but I've also got new stressers in my life that are effecting it. So I'm trying to get it to go back down before my doctor's appointment next month (where I plan on crying and begging to stay on my new pill no matter what my blood pressure does. Yes, my PMS is really that bad).

Here's Some Super Sexy Advice To Help Lower or Control Blood Pressure

First and foremost, I am not a doctor. This is just advice that I have read online and been told by doctors.

• Control your weight. Being overweight is a major cause of high blood pressure. My doctor told me to work on it bit by bit instead of trying to lose a bunch at once, which is already a healthy thing to do and how I plan on going about it.
  
• Control your sodium intake. Americans are the worst for getting too much sodium in their diets; we consume twice as much sodium as the recommended daily intake. Avoid processed foods whenever possible and try to eat fresh food (which is really hard. I just keep track of my daily sodium intake because I'm too poor to be constantly buying fresh food. I use a calorie counting app called Calorie Count for the iPhone. Apparently it's available for other phone operating systems and online). Try switching to the low sodium/hint of salt/lightly salted version of your favorite foods if that's an option. I love hint of salt wheat things and triscuits and lightly salted Lay's potato chips.
  
• Be more active! Making sure to get up and move each day helps lower blood pressure. Work on cardio.
• Get plenty of potassium and vitamin C. They can help lower your blood pressure and they're good for you besides.
  
• Eat fresh fruits and veggies, they're good for you too.
  
• Relax! Take time each day just to relax. Listening to half an hour of classical music and breathing deeply can help lower blood pressure, as can stretching and yoga.

This may all just seem like basic advice on how to be healthier... and that's because it IS. Living a healthier lifestyle is one of the best ways to prevent and treat high blood pressure (unless you actually need meds, which some people do), as well as numerous other diseases. It's really hard to switch from an unhealthy, sedentary lifestyle to a healthy, active one. The trick is to take baby steps and not try to make it too drastic of a change. This is changing a lifestyle, not going on a diet.

Here is some more advice on how to treat and prevent high blood pressure.

Stay healthy people!

<3 - CFC

Hi everyone! Just a warning, I love zombies and I'm a nerd, so that kind of humor might creep in to these posts from time to time. Like the picture above. So, let's get started with my super awesome blog post- what this fat chick does to work out! When you're heavy set and out of shape (or just out of shape) or you're like me- heavy set, out of shape, messed up one ankle and hurt the other foot, then you have to be kind of careful about working out- especially when you're just getting started. DISCLAIMER: I am not a professional, nor am I trained. This is just what I do for myself and what I have learned from different people and going to the gym (that includes high school gym, lol). Consult a professional or a doctor if you want legit advice.

So that being said- what are some good reasons to work out? I ask this because your reason is your motivation. It's what will get you started, make you go to wherever you work out, and get you through the hard parts (because there WILL be hard parts. I've given up a lot- I KNOW THESE THINGS).

Some of my reasons are (I love bullet point lists):

• I need to lower my blood pressure. It was 132/73 yesterday after having my car REALLY need break fluid, so I think I'm doing okay. The reason I have to work on this is because 1) I don't want blood pressure meds (it use to be 140/90) and 2) they'll take me off estrogen birth control pills and I NEED those. WARNING, TMI: I get the real, bad kind of PMS. Estrogen rules. /TMI.
• My boyfriend said that if I can get down to a 12 minute mile, we're going on a cruise when he comes home (I suck at running).
• I want to be comfortable in my own body. It's not just about losing weight, it's about feeling good. Nothing beats the high after a good work out (except after a good shopping trip).
• I want to be able to keep up with my friends. No one enjoys being the fat friend huffing and puffing in the back. Trust me, I know.
• Too many weddings coming up and everyone wants to put me in a fancy dress...
• Cute clothes- I WANT THEM. I am so insanely jealous of my thinner friends that can fit into all the cute clothes. I can't even shop at half the stores in the mall.
• If there's a zombie apocalypse, I will be the first to die.
• I also would have died first in the Hunger Games.

So, determine your reasons so that you can remind yourself why you're making yourself go sweat or getting up early in the morning. Write them down- I keep mine in my agenda I use as a work out log.

Next, figure out where you're going to work out. I like the gym because I can zone out and just work out. I can't work out at home because I get distracted. Find what works best for you.

So, finally- my actual work out

It's very basic what I do. I go (will be going, whatevs) four times a week- Tue-Fri. I start with half an hour of cardio on the elliptical. I have never liked the elliptical, but it's a lot easier on your joints (esp when you're big) and it keep me from re-injuring my ankles. It feels like walking in sand and it pauses if you go to slow. I usually try to do my fastest mile time at first, then spend the rest of the time cooling down. I'm so out of shape now that if I don't get my heart rate down, I get dizzy when I stop moving.

Then I stretch. Always warm up and  then stretch. It's good for you. Stretch when you're done too.

Then I do weights. I push myself without hurting myself because if you hurt yourself you have to stop and that defeats everything. I alternate days so that I don't overwork anything. Arms/abs/upper back one day and then legs/butt/lower back the next. I keep track of when I do each day so that I don't do the same thing twice in a row. You have to give your muscles time to rest!

I use both the machines and the free weights. If you don't know how to use something, don't be afraid to ask! Trainers and gym staff are there to be asked questions and to help you.

Make sure to drink plenty of water, but not so much water that you get sick. Stretch after warming up and stretch when you're done. Most of all- don't get discouraged! Improvement takes time! Practice really does make perfect. :) And don't forget to have fun! Make sure you ENJOY your work out or else you won't do it. Maybe my sort of thing works for you, maybe group classes work, maybe work out tapes and stuff at home does the trick. Also remember- losing weight isn't the most important thing, being healthy is. Curves are sexy.

<3 - CFC