Update on Goal

First of all, I just want to apologize to my readers for not blogging as much as I used to. I have been busy with new responsibilities at work. Can't complain about that though, I am actually excited about the new things I am doing.

Anyway, it's been at least 2 weeks since I started my fitness regime and I want to update you of what I have accomplished so far.

Like I mentioned, I did eat little portions and I did eat more nutritious food and less junk. I haven't had pop since the day I started -- Opppss that is not true, I had a sip yesterday from Robin's drink, but that was it.

So I have been eating a lot of veggies, mainly salad and coleslaw and then I reduced my rice intake. The little portion worked for me actually, but it's a little hard not to snack on a fruit after.

So, we have been fast walking every other day for the past 2 weeks, except this week when it rained almost every night so we didn't walk. Instead we ended up at a cafe and had really really bad dessert!!!

I was tempted, so I ended up getting carrot cake instead of the chocolate and caramel smothered chocolate cake (Nadine had that!). I really find that my running buddy is such an enabler when it comes to chocolate and desserts. I don't think she has the will power to refuse such things... :P

Oh I must say our Supporter (The Nazi) doesn't help either as she is also a chocoholic! Geez, I am stuck with 2 chocoholics! I am actually surprised I still lost weight and inches around my waist. I HAVE WILL POWER!!! YAY..

Anyway, so just so you know I lost 2 lbs and an inch on my waist since I started this whole thing. Not much improvement but still better than nothing!!! 2 lbs baby !!! I finally fit better in my clothes, but I think a few more lbs will make it comfortable.

I will update you guys again soon, I hope to blog about other things too...:)

Have a great weekend!

The At-Work Workout

Do you end up feeling far too fatigued at the end of your workday to even think of working out?
Sitting for extended periods of time, holding awkward postures, repetitive movements, driving and lifting can have a negative impact on your energy and your health.

They can all contribute to tight and imbalanced muscles, reduced circulation and stress and strain on muscles and joints. Although it takes a bit of effort initially, adding exercise in to your workday can help to boost your energy and your morale.

Top 5 office energizers:

A 10-minute walk. Walking is quick, easy and packed full of benefits. Walking at just a moderate pace increases your heart rate and delivers more blood and oxygen to your body. Increased oxygen means increased energy. In addition, movement helps to relieve mental and physical stress, helps to lengthen tight muscles and promotes synovial fluid production around joints for more comfortable movement. Squat ups.

Squats are one of the most commonly used exercises used in fitness and sport to work the lower body. In the gym, we often use dumbbells or machines, but you can easily adapt this exercise to the office. Shift to the front edge of your chair and sit in a tall posture. The feet of the chair need to be firmly planted on the floor. If your chair has wheels or the floor has a slippery surface, brace the chair against a wall or your desk or find an alternative chair just for your workout. With your feet flat on the floor, press in to your feet and stand up; lower back down so that you just graze the seat of your chair and stand back up. Repeat this up and down movement 10-20 times; take a break for 30 seconds and repeat.

Triceps dips. Triceps dips work the upper body, primarily targeting the triceps. Sit on the edge of your chair and place your hands on the seat beside your hips. With your feet flat on the floor, slide your hips forward just off the chair. If your chair has wheels or the floor has a slippery surface, brace the chair against a wall or your desk or find an alternative chair just for your workout. Keeping your torso long, bend at the elbow lowering your body down and up. You can star with small movements and just a few repetitions and gradually increase as your strength improves. Triceps dips are a great way to work the upper body and help to promote good posture.

Desk push-ups. Push-ups are another great upper body exercise. People are often intimidated by a "full" push up or that intense version we typically picture from the hands to the toes. The good news is that you can do more comfortable and less conspicuous push ups in your kitchen or your office. Stand about 2-feet from a counter, desk or railing. Lean forward from your toes placing your hands on the surface. Bending from the elbows, lower the body down and up. A great target is 10-20 repetitions, but if you're just beginning, start with a few and build up your strength and endurance. Reverse posture. This is a great way to figure out what kind of stretches or movement are good for your specific needs.

Reverse posture means that to give your body a break, you do the opposite of what your work demands – if you stand all day, sit; if you sit all day, stand and move; if you lean forward over a computer, lean back and open your arms and chest. Always keep movements fluid and controlled, but what I love about this concept is that it can help you identify your direction. You can do these exercises individually or combine in to a mini office circuit. Once you start to incorporate exercises and breaks in to your day that promote physical balance and blood flow, you'll end up with more energy during and after work.

Source: MSN

Five bad health habits to break

Smoking

More than45,000 people will die this year in Canada due to smoking. But it's notonly death that smokers should fear: Chronic Obstructive PulmonaryDisease (COPD) and other breathing problems can seriously cramp yourlifestyle.
Health Canada provides free help for smokers wanting to quit at their website. One of the programmes they offer includes the E-Quit programme. Freedaily e-mail messages support individuals through their quittingprocess, one day at a time.
Accordingto the website, since E-Quit's launch in 2002, hundreds of people havewritten Health Canada to praise the program. People like thenon-judgmental and supportive tone of the messages. They enjoy theprogram's pace and the sense of accomplishment they achieve by reachingeach goal. For some, it was like having a personal coach to help themthrough the day.

Lack of exercise

In therush of other commitments, and the siren call of the television and theInternet, exercise can be something we all just put off. But asedentary lifestyle is a factor in many health problems, includingheart disease, stroke, diabetes, and arthritis. Moving now will helpkeep you moving in the future. 20 minutes of brisk walking a day can beall it takes to start.
Canada's 90-second inspirational team, the Body Break duo, has a great website at http://www.bodybreak.com/. Lighthearted and quick tips can help inspire you to get up off the couch (or office chair).
Canada's Physical Activity Guidealso includes suggestions for adding fitness into your daily routine.Their section for older adults is helpful without being condescending.

Junk food

We've all heard the news reports about trans-fats, super-sizes, andother pitfalls of consuming junk food. An aging body needshigh-quality, low-fat foods. And being overweight or consuming foodshigh in fat and sugar contributes to heart disease, stroke, anddiabetes. But for many, the drive-through is just too convenient orit's what is available at lunchtime at work.
The Canadian Health Network offers a site full of tips, a virtual grocery store, a quiz, and a tour of the healthy lunchbox. The Canadian Heart and Stroke Foundation also offers a wealth of information about healthy eating as well as recipes.

Too much stress

It may sound a little new age,but it's true that reducing stress in your life can impact your healthdramatically – not only for the big diseases like heart disease andstroke, but also to keep things like insomnia and eczema at bay.
The Canadian Mental Health Association offers a very thorough look at stress and stress reduction. And if it's your workplace that's stressing you out, the Canadian Centre for Occupational Health and Safety has a collection of questions and answers about workplace stress.

Not flossing

Trouble biting or chewing, or trouble speaking can seriously impact on quality of life – definitely beyondjust the annoyance of having to turn down the nut brittle or toffeeduring the holidays. Not only that, but studies have shown that gumdisease can impact on heart health. So taking care of your teeth shouldbe high on your daily agenda – and that includes flossing.
If you need to refresh your technique, the Canadian Dental Association provides flossing tips and diagrams.

Source: health and fitness