Incentives

I used to reward myself for meeting goals with food, but then I realized that I am not a dog and i need to stop rewarding myself like one.  Plus rewarding myself with a 2,000 calorie cinnabun is sooo counterproductive. Instead, I'm rewarding myself with clothes and shoes, and activities.  My latest milestone will probably be linked to this dress.  I can't think of a better dress to show off my guns and clavicles this summer.

So if this becomes my next reward, I'll need to find someplace to wear this (overpriced) Boston Proper dress!! I mean $140 for a scuba dress... yikes!!  But to say I'm infatuated with it is an understatement, so I think it just might be worth it if I attach it to a good enough goal. Like if I can buckle down and CONSISTENTLY get down to 135 by the end of March, I think I will reward myself with this dress in a size Small, and tell RR, he needs to plan a date night around my future new dress!!  Because guys just love planning activities around their woman's wardrobe.  *snickers*   What are your goals, and how do you incentivize yourself? (Don't be afraid to use the comments section people!)

  

Stylin and profilin',

Candydiva04

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Form and Function: Upper body strength

A few months back Livingsocial made me a deal, that I just couldn't refuse, a 2.5hr class consisting of Flying Trapeze, Silks and Trampoline, topped off with a cupcake tasting at the Trapeze School of New York- Washington, DC.  That is like my perfect evening!!!  So I signed up, so did my sister in law, Miekspeak, and my friend and fellow blogger, CO.  After months of anticipation, we ran off to join the circus yesterday. 

Ready!

I LOVED it; I believe Miekspeak and CO enjoyed… parts of it.  LOL.  Apparently, after climbing the ladder of death, they spent some time on the flying trapeze platform cursing me for suggesting they join me on my circus adventure.  I know this because when I climbed up the 2^nd time and the new guy asked my name, he said something to the effect of “OH!! YOU’RE Candydiva04, your friends are loving you right now!”  We had a brief chat about my circus interests and why I was there, and then I was off soaring through the air again.

Ecstatic!

From a fitness perspective, these activities require a ton of upper body strength, and I was reminded that women in general lack the upper body strength of our male counterparts.  The guy in the background of the photo above us, looks skinny but easily has more upper body strength than the 3 of us combined.  Believe me; I know building upper body strength isn't fun, or even sexy, but I think the ability to support your body weight is important.  Not just for “extreme” activities like Rock Climbing and Aerials, but upper body strength is great for general fitness, and every day activities like lifting heavy objects, opening jars, carrying heavy purses, or bags of groceries.  Before I started lifting my “shoulders” (I now know this muscle group to be my traps) were always sore, I mean ALWAYS! A few months ago, I realized that for the past year, unless they were sore from a good workout, my traps no longer hurt, likewise with my lower back.  

Don't be this guy!

 After all, how many of us have chuckled at cartoons or gifs depicting men with a HUGE muscular upper body and little scrawny legs, mocking the fact that most guys don’t work out their lower body.  It looks funny, but if we don’t work on the muscles above our abdomens, we’re essentially doing the same thing!  Ladies, we gotta do better!!  So grab some dumbells and come join Michelle Obama and I at the gun show!

For those of you new to lifting or unsure where to start here's a little video from fitsugar.com with some great arm workouts, to help get you started.

Armed and dangerous,

Candydiva04

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Lazy weekend? Not round these parts!

Weekly Fitness Update:

Weight: 143.0lbs

Height: 5'1

Variance: +0.4 lbs (doh!)

On instagram straight flexin'!

This is me after my bootcamp class and breakfast this morning. I still haven't made the necessary improvements to my diet.  I'm still eating junk, and swearing I'm gonna do better.  Hopefully the fact that my 4.5 pack has run off and left me, will be the motivation I need to start eating right again. I'm flexing hard in the photo and my abs are still non-existent.  I also need to step up my cardio game, I haven't run more than a few min at a time since summer.  Anywho, this is where I'm at, I like it but I'd love to be a little leaner, especially in my thighs (there's a reason those are rarely photographed, lol) I carry most of my weight in my hips and thighs.  One day!  Meanwhile here are the rest of my workouts for the week.

Wednesday's workout 

I think, with the exception of the leg press (which I recorded) some of these weights are just the amount on one side of the machine.  They look a little light to me, and I know RR records that way in his log.

Leg day
Exercise		weight	sets	reps
Leg press	Warm up	90lbs	1	20
		180lbs	1	15
		270lbs	1	15
		360lbs	1	15
		410lbs	2	15
V-Squats		25lbs	1	15
		60lbs	1	15
		75lbs	2	12
leg extensions		25lbs	3	15
hamstring curls		25lbs	3	15
Circuit (no weights)
Standing Lunges with straight bar
			3	15
Squats			4	20
Step ups on bench			4	15/leg

Friday's workout 

Some weights have a plus next to it, because some of the dumbbells at the new gym don't factor in the weight of the bar so they're a little heavier than what they say on the side.

Biceps and triceps
Exercise		weight	sets	reps
DB curls		15+	3	10
Straight bar curls		20	3	15
		15	1	10
		10	2	10
Inclined DB curls		10+	3	15
Preacher curls		7lbs	3	15
Tricep pushdowns		50	1	15
		60	2	15
Rope Overheads		45lbs	3	15
Kickbacks		12lbs	3	20

I strongly recommend anyone who lifts get a workout log, I use and highly reccomend this workout log.  Its great the front page is a list of goals and measurements.  The last page is the same so you can see your progress.  All the pages in between look like this. Its awesome.

So now that you know what I've been doing, I hope you all aren't sitting around slacking just because its the weekend!!! Get out there and do something! As for me,  I already got my workout in today.  Tomorrow I'll be putting these guns to work, helping one of my favorite couples paint their new home and then on Monday I'll be doing some more aerials and some flying trapeze!

Be Happy, Be healthy,

Candydiva04

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One day soon this will be me!

Putting you ladies on notice, some day soon I *will* be on your level!

Candydiva04

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Fitness Alternatives part 1

I can't be the only one who gets bored in the gym? I can only do so many bicep curls or squats before I start thinking isn't there a better way to get fit without doing this!?!?!?  By now I know the answer, more or less, is not really.  At least not for the type of results I want.  


So to help combat that boredom, I've been exploring alternative workout options for the past year or so and listed below are some of my favorites. As this is a never ending pursit with me, I'll keep chronicaling them for you all.  I should probably point out that the goal here is to supplement my current workouts not replace them, although RR will tell you I occasionally get that backwards....  So the most recent supplemental exercise was a boot camp class that I found on Groupon.com.  

1. Fit Body Boot Camp  -     An hour-long, high intensity workout.  This particular boot camp was very much like doing an Insanity with a group of friends, in a gym.  Which I prefer to the actual Insanity workouts.  When I do workout videos, I generally get tired or fatigued and either sit down and watch them, or meander into the kitchen for a glass of water, and then stand in the doorway to kitchen watching the video.  In class, there's an actual person, who will get in my face (in a nice way) and motivate me to keep going.  Apparently, if done correctly, I can expect to burn about 1,000 calories during the hour, with a good amount of after burn.  The workout is mostly things like burpees, planks, sprints,squats, etc.  but done in short bursts, with even shorter breaks in between, which IMO made it a great cardio workout.  So far I don't feel sore, I feel really good, however  I did feel like I ran a marathon afterwards.  The next day my lats my were sore, but that was the only soreness I experienced. 

2. Circus Aerials - Hands down my favorite workout, its a AMAZING full body workout.  However, its also a *GREAT* and girlie way to develop upper body strength.  I took an 8 week session of classes last summer, thinking "I lift 5 days a week, this will be cake!"  I soon realized that my current workout had some serious holes in it, and knew that if I didn't start to address those holes, I'd not only continue being insanely sore, but also not be able to do all the cool tricks I wanted to do.  Unfortunately, the only place near Delaware that teaches Circus Aerials is about an hour and a half from me and that's not a commute I want to make during the winter, so this is currently a spring-fall workout for me... well obsession is probably a better word for it.  I am obsessed with Aerials, and recommend it to anyone looking for a fun and unique workout that will actually help you to get stronger.

3. Ballet - inspired by my love of Circus Aerials.  The good Aerialists look like ballerinas who've learned to defy the laws of gravity.  So in the interest of being a better aerialist when I begin classes again, I've begun taking ballet classes.  So far ballet has never made me sore, or even feel like I'm getting a serious workout, but I'm pretty sure, my legs are starting to look better and more defined.  Either that or running around in tights and a leotard has made me more comfortable with my body, especially my legs.  Before ballet class, I was staunchly anti-tights and leggings unless I was going to Ballet or Aerials.  Then I started wearing leggings to workout, now I've started wearing them out in the world as part of an outfit.  I'm clearly  starting to enjoy the way I look in and out of clothes.   

I've found that now that I'm starting to like the way I look,  I  take more pride in how I look. During the "fat" years,  I found that I focused a lot on just my hair and shoes, everything in between kinda got left up to chance.  Now,  I've started painting my nails again, accessorizing, and putting more time and thought into wearing a COMPLETE (head to toe) look, which occasionally includes leggings, lol.  But I've noticed similar changes in some of the my colleagues at the gym.  Everyone starts off working out in baggy (sometimes ratty) sweats and t-shirts,  and as they lose weight their work out clothes become nicer, more fitted, and better coordinated.

Besides lifting and cardio what other activities do you do? Also, have you noticed that you pay more attention to your appearance as you begin (and hopefully continue)  to make progress, or is that just me?
Fighting the war on boredom, one activity at a time,

Candydiva04

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Balancing Act

I recently did a “strange” thing, which isn’t really that strange if you know me, but if you’re a stranger reading this blog it is. I started a bakery. Almost a decade ago, someone asked me in an interview what my passion is? It took me several more years before I figured out that I was passionate about baking. Nothing brings me more peace or happiness than the art of creating something by hand that other people eat and enjoy. Even more so when, my baked goods are able to enhance someone’s special occasion, I would love to enhance my skillset to the point where I can do Wedding Cakes. Anyways, after years of people telling me I could and should sell my confections and me balking at it because I didn’t want the necessity of it to suck the fun out of it. However, I recently realized that as long as I don’t quit my day job, I really don’t have much to lose because if it starts sucking the fun out of baking for me, I can stop and go back to baking for leisure.

However, I would love, Love, LOVE for this business to be successful enough for me to open a storefront. Ideally, I’d open a bakery/coffee shop, maybe next to my RR and his brother’s auto boutique so that people waiting on their cars can eat, drink and hang out. But either way, it works out, it’s a dream I’d love to see come to fruition.

Why am I babbling about my bakery and love of baking on a fitness blog? Because eating test cakes and spoonful of batter to make sure the ingredients I occasionally add all willy nilly, actually make the batter taste the way I want it to, are KILLING my weight loss goals. I made some serious progress the week before I officially launched my bakery, now that it’s up & running, and I have a few orders and requests. I bake almost every day, and in the past week I’ve gained 3-4lbs. I also took 5 days off from the gym to hang out with a friend who was in town, but I’m wondering how I’m going to align my work out goals with the career goals associated with my 9-5, and the career goals associated with my new bakery. It might require me to start doing 2 a days, maybe some morning yoga while RR showers, and then my standard evening workout… and a few weekend work outs… I don’t know. But I’m going to have to find a way to make it work!

Today’s weigh in – 142.2

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Girl Scout cookies: The Good, The Bad and The Ugly

Its that time of year (well one of many) when sweets and sugary goodness are all around. More specifically Girl Scout cookies!

Trefoils are my FAVE!! Fortunately they seem to be one of the better choices according to SparkPeople's best and Worst Girl Scout Cookie List.

Trefoils are probably the safest since they're winning in several categories including Lowest Fat, Lowest Calorie, and Shortest Ingredient list.

Shortbread (Trefoils)

Shortbread (called Trefoils in some regions cookies) contain just 4.5 grams of fat for a four-cookie serving. As a bonus, the Shortbread variety is also the lowest-sugar Girl Scout cookie, containing just 1 gram of sugar each.

You probably want to eat the most cookies you can for the least amount of calories, right? So which Girl Scout cookie will give you the biggest bang for your calorie buck? Shortbread is the winner! You can indulge in five cookies for a reasonable 120 calories.

If you're looking to minimize your intake of unpronounceable ingredients or highly processed foods, then looking to the length of the ingredients list is one way to find something more wholesome. Both the Shout Outs! and Shortbread cookies contain just 10 ingredients.

Tagalongs (Peanut Butter Patties)

These are my 2nd fave girl scout cookie and while they won the title of Lowest Carb Cookie. They also hold the title of highest fat cookie.
Girl Scout cookies aren't exactly "low-carb," but if you're counting carbs for diabetes management, Tagalongs (called Peanut Butter Patties in some regions) weigh in with the lowest carbohydrate count: 13 grams of carbohydrate per two-cookie serving.
Highest-Fat Girl Scout Cookie: Tagalongs are the worst with 9 grams of fat in just two cookies. While eating dietary fat doesn't make you fat, processed treats like cookies generally use less-than-healthy fat sources that you should try to limit.

Samoas (Caramel deLites)

Samoas (called Caramel deLites in certain regions) are among the highest-calorie, highest-sugar, and highest-fat Girl Scout cookies available, but if they are your all-time favorite, take comfort in this: they contain the most fiber thanks to the coconut.

But wait! Before you start ordering these chewy, coconutty delights in bulk, take heed--they are not exactly "high" in fiber. Two Samoas contain just 1 gram of fiber, which accounts for a measly 5% of your Daily Value. Clearly, you'd be much better off getting your fiber from healthier sources, like bran cereals (10 grams per serving!) or veggies.
Girl Scout Cookie Highest in Saturated Fat: Steer clear of the Caramel deLites, two of which will set you back 6 grams of saturated fat--that's 29% of your Daily Value!

Savannah Smiles and Do-si-dos

If you're keeping an eye on your saturated fat intake, the Savannah Smiles and Do-si-dos are your best bets. Each contain just 1.5 grams of saturated fat per two- or five-cookie serving, respectively.

Highest-Carb Girl Scout Cookie: The Peanut Butter Sandwich cookies, contain twice the amount of carbs for a three-cookie serving: 26 grams!
Lowest-Fiber Girl Scout Cookies: All other Girl Scout cookies contain 0 grams of fiber.
Highest-Calorie Girl Scout Cookie: If you're looking to maximize your cookie volume, you might want to stay away from the Thanks-a-Lot cookies; you'll down 150 calories in just two crumbly, chocolaty discs.

Longest Ingredients List: Samoas, which list 20 ingredients on the box!

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Goals and Motivation

Every year, like most Americans I swear I'm going to lose a bunch of weight. And like most americans I lose some weight, then lose momentum and generally gain it back during the winter months. This year, I've vowed to do better and already lost ~15lbs, but I still have about 10-15 more lbs to go until my goal weight. Although, I'll stop whereever I decide that I look best.

So while I appreciate anyone who looks at my pics and thinks but you already look great, or you don't need to lose 10 or more lbs, I'm still going to try. I'm writing this blog as extra motivation and also kind of as a check and balance to make sure I'm doing things correctly. So unless my efforts turn unhealthy and/or dangerous, I'd appreciate it if the readers of my blog could refrain from trying to discourage me.

So the plan is basically, to list my workouts, what I've eaten on a daily basis, and any protein shakes, vitamins, etc. I'm using. I'll post weekly photos and weigh-in results. Hopefully, this will help me determine what works best, or where I went wrong, and ultimately help me achieve my goals.

I'd also like to note my goal is not to be Zoey Saldana skinny. Mostly because I want to tie her to a chair and force feed her. But also because I have curves, which I love, and want to keep. So my body role models are Beyonce, Sheree from Real housewives of Atlanta, and Anastacia McPherson who was a contestant on PussyCat Dolls Present: The Search for the doll. If you google the show she's the girl in the middle. But I've also included a picture of her from the show below. For any of you unfamiliar with these ladies they're pictured below... in order.

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