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Category: Exercise

Bring along workout DVD when traveling

During the Labor Day holiday weekend I wish I had taken advantage of the workout room at the hotel where I stayed. But next time I'll take an exercise DVD with me. The hotel room had a DVD player I could have used had I brought an exercise recording with me. That would have given me another option other than the hotel gym.

Category: Fitness

Progress report is encouraging

It only takes time and small changes will add up, Bridget, my trainer, said last week when she released stats from my three months of workouts.

So far, I've committed to and will continue working out three-four times a week, mostly at 6:30 a.m., to guarantee I don't miss a workout.

So here are the results: my body fat percentage or bmi (body mass index) is down 4 percent to about 27. That's two points away from the normal rating, according to the National Institute of Health. My abs also went down about 4 inches, according to my trainer's measurements. I am down about 5 pounds and one dress size, but Bridget tells me not to worry about the scale too much because I've built muscle, which weighs more.

I honestly know had I skipped more pizza and tiny slices of cake that I'd be further along, but these results have me fired up to lose more before the holidays.

Category: Food

Co-workers lend support to weight-loss goal

Since I've started blogging, several people have given me advice, such as "Blot the grease off pizza," a co-worker yelled at me last week (still not sure if that works to reduce the fat content). Recently, a trip to the ladies room landed me advice about Weight Watchers.

A co-worker has lost 40 pounds in the last year and she swears by the point system and support of others in that program, she said. She's found her power to control food through portion control and support from the meetings.

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Category: Exercise

Weights can be the key

In the last 16 weeks, my arms have toned up more and I've lost a few inches from my waist, even though I've only lost about 7 pounds.

The key to the toning has been weights, according to Bridget, the trainer I visit weekly.

See the attached picture of a demonstration for a weight exercise.

Category: Food

Cutting the carbs brings results

I was skeptical of cutting carbs out of my diet as advised by my workout coach. But after doing it for three weeks, I saw results.

Had I completely stuck to the plan, I probably would have lost more weight. But doing that for three weeks left me 5 pounds lighter and down almost one dress size. Now I am trying to add back carbs without regaining all the weight.

One of the things this no-carbs routine taught me was to have a greater appreciation for veggies because they are among the few things I could eat.

Check out this cucumber salad recipe from Rachel Ray.

Category: Exercise

Move helps strengthen legs

Trainer Bridget is teaching me how to strengthen my legs. Here is a move that might help you, too:

Stand against a wall and squat, pushing your legs out in front of you. Then move your chest forward, pushing your back away from the wall, but keeping the squat position. Hold it! Try to stay in that position for about 30 seconds.

Doing this several times a week for a few sets will help strengthen your legs. Be prepared to stretch because you'll feel this days later.

Category: Setbacks

Deal with disappointment by making new goals

In the last week, work became super busy (which I know so many can relate to) and I fell down on my exercise routine. I am trying to do better this week, but anticipate a similar situation.

Last week, the guilt of not working out resulted in a cookie run -- something I acknowledge will not help. I craved those chocolate chips and I just couldn't stop myself. This week, my goal is smaller: no cookies, even if the workouts don't happen as I plan.

Category: Exercise

Will more jogging lead to weight loss?

I am increasing the amount of time I spend on the treadmill starting this week. After little movement on the scale, Bridget Porter, a trainer at the YMCA with whom I am working, has created a four-week plan for me. It has me moving from jogging 1.5 miles a day to 2.5 miles a day for several times a week.

My workout routine will also include weight machines, a step class and perhaps a kickboxing class. The running, however, will be a challenge because I enjoy classes much more than working out alone.

Category: Food

I'm keeping track of my calories online

Today I joined The Daily Plate, an online food site that helps keep track of how many calories you eat.

It's also kind of like Facebook for food because you can "friend" other dieters and offer each other virtual food support.

Category: Weight

An extra pound! I hope it's muscle

For the last six weeks, I've tried to cut fatty foods (I love Johnny Rocket hamburgers and fries) and become more active -- all part of my plan to be healthier.

My cholesterol hangs well above 200, so in January, I decided to make some small changes.

Since then I've tried to plan my meals more to curb desperation eating. When spring hit, I knew I needed more help. That's when I enlisted Bridget, a trainer at the downtown YMCA, to help me. She's been pushing me on a steady plan of cardio and weights and is trying to turn me into a jogger. She's also giving me tips on eating: cutting back on carbs and drinking more water.

Monday, I visited my doctor for a physical and learned I'd gained a pound since the Christmas holidays. I am hoping it is muscle that I am building from my weight training.