<![CDATA[Christen's fitness journey - Blog]]>Mon, 30 Nov 2015 17:41:51 -0800Weebly<![CDATA[Health is More Than Moving]]>Sun, 22 Nov 2015 07:36:27 GMThttp://christensfitnessjourney.weebly.com/blog/health-is-more-than-movingPicture

 Did you know that living a healthy lifestyle by eating healthy and exercising regularly goes beyond the immediate results. Lack of physical activity and lack of a healthy diet can increase your risk of breast cancer. You might think your chances of getting cancer are low, but fact is 1 in 8 women will develop breast cancer in their lifetime. That number was shocking to me. I thought of all the women I know and according to that statistic, how many might get breast cancer.
  There is good and bad news. Bad news some things you can't change. You can't change that your risk is much higher for having cancer if you have had family members diagnosed with cancer. You also can't change that women are 100 times more likely to develop breast cancer than men. The good news is we know those facts and can take preventative measures like regular screening for breast cancer and other cancers that we might be at high risk for. Ask your doctor and family members about family health history and preventative measures you can take.
  Personally, I get screened for thyroid cancer yearly. Both of my grandparents (my dads parents) are survivors of thyroid cancer. This increases my risk for it. Although every year its scary waiting to hear back from my lab results, I know I am better off to find out now, rather than 20 years from now when I start showing the symptoms of it. Then it might be too late. Know your family health history, know the facts and share them, and take all preventative measures you can. It might just save your life.













​For more information on breast cancer and other types of cancer visit:
http://www.cancer.gov/ and http://www.nationalbreastcancer.org/

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<![CDATA[The Start of Something Great´╗┐]]>Sun, 22 Nov 2015 07:04:32 GMThttp://christensfitnessjourney.weebly.com/blog/the-start-of-something-great  I just worked out for the first time in a while. It felt fantastic. I love new beginnings. Great things are gonna happen!
  Something I am doing differently is setting weekly goals rather than one large one. I feel like that is one of the reasons I have lost my way before. My goal is to workout 5 days of the next 7. At the minimum I will do 1 mile on the treadmill and 15 minutes of kettle bell work on my workout days. I plan to increase this as I grow stronger.
  I am also viewing my workouts differently. Imagine if we treated working out as necessary as going to work. We go to work so we can survive life financially usually even when we want to or not.  I'm working out to live a longer life, have a fit body I'm comfortable in, and be the healthiest me. That sounds like a pretty great investment to me.
  Keep in mind when your having a bad day and want to skip workouts what your investing in. It will be worth it in the end.

Some people enjoy their jobs while some hate every second. The same will be with working out some of you may grow to love it, ohers will hate every second. The same thing that applies to your career applies to getting healthy. If your not enjoying it, try something new you like. I made a small list of possible workouts you may not have thought of. Please feel free to add any in the comments below.
  • Zumba class
  • yoga
  • rollerskating
  • walking your dogs
  • bicycling
  • kickboxong
  • sports
  • ​swimming
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<![CDATA[´╗┐Failure is Part of the Journey]]>Wed, 11 Nov 2015 03:35:34 GMThttp://christensfitnessjourney.weebly.com/blog/failure-is-part-of-the-journey  Unfortunately, failure is part of all of our journeys. No matter if you are on a fitness journey or on another journey of life. let's face it, none of us are perfect, especially me. It has been nine months since I have posted about my journey. The truth hurts, and the truth is I have been failing at this getting healthy thing. once I accepted this and stopped drowning in my failure I realized we are the lucky ones because we get chance after chance, day after day to fix our health problems. This is also our weakness for many of us tomorrow or someday never comes, and all those tomorrow catches up with us to a point we can't reverse what we have done to our bodies. Maybe it has even got to the point where you have been diagnosed with an overweight caused disease like high blood pressure, sleep apnea, or diabetes, this is when you realize those chances you took for granted are gone. See, I say we are the lucky ones because many journeys in this life don't get a do-over or second chance. The good news is you can undo those calories that made you gain weight, unlike the choice to drink and drive which ended someone's life. This is an extreme example, but it's true.
  Live for what today has to offer, not for what yesterday took away. I have been drowning in my own failure. Twice I stuck with the fitness routine and lost over 10lbs in a month then I burned myself out and quit. I gave up because I felt shame in failing, but the reality is failing was just another chance to do it right. It didn't define me as a person. I am still capable of doing great things. Just because I failed doesn't mean I will this time. So here is my new start. I hope you all will still follow me on my journey. I hope to inspire others with this personal fitness blog. feel free to follow me on twitter, comment below, or email me for advice or anything else you might need ]]>
<![CDATA[1 Month Results]]>Mon, 09 Feb 2015 05:49:22 GMThttp://christensfitnessjourney.weebly.com/blog/1-month-results
   I am a few days past my month mile marker and of course i posted some photos in the about section on this blog. I think from now on i will be wearing the same outfit so you can see the progress better. I this month lost 9 pounds putting me at 191. It was not as much as I wanted but 9 pounds in a month is big progress. Whether you can tell in the pictures or not I can tell my clothes are fitting looser which is the biggest motivation for me. I had a few falls on the way this past month but I can just learn from them and get stronger from them. So here is to the month of February with less falls and better results! I am 9 lbs closer to my goal weight. All the workouts and healthy eating paid off. I have 20 days left in February I'm giving all 20 of them my best.
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<![CDATA[The Struggle]]>Mon, 26 Jan 2015 04:36:23 GMThttp://christensfitnessjourney.weebly.com/blog/the-struggleOk guys I am about a week away from my 1 month mile marker on this journey. I sure have some accomplishments but I do have some failures that are just eating at me. Let's get the bad over with first. I will do great eating healthy then maybe once a week I find myself splurging and cannot stop. Like today, I went on a fabulous date with my hubby to be. We ate at gattis pizza (totally not on the healthy list) we also had a great time in the arcade like two 10 year old children I rocked at ski ball :) anyway, I didnt stop there we bought salt and vin pork reins home made and a home made pumpkin roll at the flee market when we just went to look. I was not prepared for all those traps and of course I had a good helping of both for my off limit late night snack(now I cant sleep). I had worked so hard the past 5 days working hard at my workouts and now, I feel like they were useless. I need advice guys. How do I enjoy myself going out without eating salads every where I go and never treat my self with anything sweet HELP! Also how do I know when I need an off day for my workouts I am soo sore but feel terrible when I miss a day.
  Allrighty now for the good. This morning before I fell off the fitness cliff I could tell my tummy was flatter and my jeans were fitting looser. I have been killing it in my workouts lately not just at zumba but core exercises and cardio at home. Seeing results makes me crave more workouts but I am so sore I can barely deal with moving. Another great accomplishment drinking water has become an easy thing for me now. before tonight I was sleeping better too. I have been taking vitamins my doctor suggested to me which has made a huge difference in my life. Here is the long list. womens one a day vitamin, calcium with magnesium and zinc, A double dose of vitamin c (for my terrible immune system). Vitamin B12 for energy throughout the day and fish oil to promote healthy hear and prevent heart diseases (considering I have a mad family history in that area). Anyways I highly suggest everyone talk to their doctor to see what vitamins could change your quality of life. It has made a big difference in mine.
  As you all can see I am just beginning my journey. I have a long way to go please leave comments on my blog concerning advice and questions anytime. I need advice your welcome to say anything on this blog concerning fitness. ]]>
<![CDATA[All About the Water]]>Fri, 23 Jan 2015 03:20:11 GMThttp://christensfitnessjourney.weebly.com/blog/all-about-the-waterWhen your on a fitness journey you have to walk the walk and talk the talk. I will tell you one thing that is always by my side that saves the day so many times... My water bottle. You know when you think your kinda hungry and start craving cookies or anything else that is bad DRINK WATER. It usually makes your craving settle down and helps you realize if your really hungry or not. Also, drinking lots of water speeds up your metabolism which equals more calories burned! I got a water bottle which shows measurements in ounces.Studies suggest that for every pound you weigh you should drink half an ounce to an ounce of water each day or more. This way I am not left guessing how many ounces I drank. If you struggle to reach your water goal try drinking water instead of soda when you go out to eat, and always start your day with a glass of water. Instead of taking smoke breaks at work, take a water break, Drink water before your meal (you will get fuller quicker too). I have discovered drinking more water gives you more energy I can tell a big difference in my energy level when I haven't drank enough water. So for those of you on a fitness journey, DRINK UP!

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<![CDATA[Celebrate!]]>Wed, 21 Jan 2015 17:30:21 GMThttp://christensfitnessjourney.weebly.com/blog/celebrateI think all of us out there on some sort of fitness journey has allowed themselves to cheat for a special occasion. I think that is a good thing, but many of us fall into our past habits and sometimes never return. This weekend was my 21st birthday. I didn't eat one healthy thing that day and for 3 days after. It reminded me of all the yummy tasting foods I used to eat, and I fell in a trap because I didn't have the right mind set. I am back on track now, but here is what I learned. Look forward to those special occasions, but don't get too wrapped up in it. My birthday was great spent with friends and family, but it was one day when it's over it's over. Plan ahead! The day after the special occasion plan a workout you will look forward to and that is fun. Trust me nothing is worst than celebrating all day and then having to go to your worst nightmare workout the next day. Do yoga, zumba, or run to your fave upbeat music. It's whatever works best for you. Also if you are weighing in weekly skip that week. You never will know how much you gained and if you are on the right track you hopefully lost some weight. Another important thing DO NOT dwell on it. Remember 1 bad meal or a few bad meals don't make you fat just like a few healthy meals don't make you skinny. Stay positive and keep pressing on. One day we all can arrive at our goals, just keep going!
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<![CDATA[No Limitations]]>Sun, 11 Jan 2015 18:32:36 GMThttp://christensfitnessjourney.weebly.com/blog/no-limitations   I originally thought I wanted to weigh myself weekly,but I don't want to set any limitations for myself. I am going to give the month of January my all and see if I can, not only reach my goal of losing ten pounds, but go beyond that! I know I have set the bar high, but I want to see what I am capable of. I know I can do it, but it requires hard work, dedication, and never giving up. I'm challenging myself and I want the world to see that I can do it. Just watch! ]]><![CDATA[Always go the extra mile]]>Sat, 10 Jan 2015 02:17:27 GMThttp://christensfitnessjourney.weebly.com/blog/always-go-the-extra-mileThe extra mile is what gives you the best results. Get out of your comfort zone! Go to an extra zumba class during the week like I just did, or try a new/harder class like I am in the morning. You will feel proudest of the accomplishments you make that goes beyond your comfort zone.
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<![CDATA[4 a Good Start!]]>Fri, 09 Jan 2015 00:45:46 GMThttp://christensfitnessjourney.weebly.com/blog/4-a-good-start   I am 4 days in and I feel sore, but I have more energy than ever. I seem to crave water now and I get fuller faster which = less calories.
  Something that has helped me not crave soda is green tea and black coffee. They are both full of antioxidants and are known to speed up your metabolism to burn more calories throughout the day, not to mention caffeine to give you energy you need for those workouts.
   I am actually looking forward to weigh in on Monday. It has been a pretty successful week so far. My ultimate goal is to lose 2 and a half pounds a week. I think I will make it.
   The hardest thing for me is my body getting used to working out again. I have been working out every other day to start out. It gives a day for my muscles to recover. Hopefully soon my body will adapt to my new life style. 
   Any advice you all have be free to leave in the comments, or if you have any questions I will be glad to answer in comments. ]]>
<![CDATA[My New Addiction]]>Thu, 08 Jan 2015 02:37:10 GMThttp://christensfitnessjourney.weebly.com/blog/my-new-addiction   Zumba!! I am so addicted. My hour workout which burned over one thousand calories went by so fast. I had a blast. It also helps to have a friend to go with to keep you motivated. Some advice for others on their fitness journey, find a buddy and hold each other to their word. You will be more successful and have more fun! 
   Let me just tell you it was so hard to start working out after sitting on my butt for a few months, but once you go once it's addicting! It is such an awesome way to destress.I think a great way to overcome unecessary calorie intake is to let exercise be your stress reliever, not food. I feel like that was a big problem for me. I was that girl when they were sad or upset that could eat a whole gallon of ice cream. Let me just tell you that habit is one of the reasons I ended up at 200.
    If you have bad habits always replace them with something good you are more likely to overcome the bad habits.


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<![CDATA[Feeling It]]>Wed, 07 Jan 2015 02:55:41 GMThttp://christensfitnessjourney.weebly.com/blog/feeling-it   I sure do feel the aftermath of yesterday. I took the day off from exercising to rest my muscles, plus I had to work 8 hours today. You know what though tomorrow I am going right back to zumba. I can't wait. Today I did really well on my calories welll... until dinner, You live and you learn. who knew 1 piece of pork tenderloin had 600 calories in it!? I was so shocked when I found out, guess I know to avoid it now, but I still ended the day under 2000 calories.(it's the little things too ya know)
   I have found the best tool to keep track of how many calories anything has in it and I mean ANYTHING. It is called sparkpeople.com and it is completely free. I encourage anyone who is trying to lose weight make one. You can also track you weight loss progress, calculate how many calories you burn, and keep track of nutrition info like vitamins. They have a healthy recipe database and enough workouts to keep you busy for a lifetime. It really helps you see your work throughout the day. Today I would never have found out about my mistake without it. It totally keeps me on track and it feels great to see you burnt over 1000 calories at zumba! Go check it out! It's an essential to a healthy life.
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<![CDATA[Day 1]]>Tue, 06 Jan 2015 02:17:14 GMThttp://christensfitnessjourney.weebly.com/blog/day-1   Today I got up excited to start my day. I got up, put my workout clothes on, and ate a healthy breakfast. I was excited yet nervous about going to zumba. I knew I was out of shape and was afraid it wouldn't be fun,but omg it was the greatest and I got an amazing workout in with a friend. Needless to say I'm addicted already. Even if I feel muscles I didn't know I had. The pain is a reminder it is probably working. I ended my day with a healthy dinner. It feels so good to know i'm on my way to being healthy. One day down, bring on the next!
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<![CDATA[The Truth Hurts]]>Mon, 05 Jan 2015 05:21:03 GMThttp://christensfitnessjourney.weebly.com/blog/the-truth-hurts   I am writing this blog to hopefully help others just like me. The truth is my senior year in high school i weighed 148 and I have let myself go to a not proud weight of 200. How did it happen? The stress of college, moving out to find out i could eat whatever I wanted, oh! and I no longer have to be forced to workout for sports everyday, and not to mention ice cream! My excuses could go on but that would deplete my purpose of this blog. NO MORE EXCUSES.
   I want to be healthy again, not just to get skinny, but healthy. Also, I want to feel pretty again, especially on my wedding day this summer. It's time for me to start my fitness journey.
   I want to share my fitness journey from the beginning to my goal weight of 135. That includes the good, the bad, the ugly, the accomplishments and failures.
   Tomorrow I start with a 1500 calorie diet and a goal to workout in some way every day. Tomorrow it's gonna be zumba!
   So to all of my future followers don't be afraid to hold me to my word and give some encouragement or add me on twitter @christenmiracle.
   It's time for a good nights rest to pave the path right for a good day tomorrow ]]>