FitWatch http://www.fitwatch.com Thu, 05 Nov 2009 11:01:05 +0000 http://wordpress.org/?v=2.3.1 en Fat Loss Challenge - Week 3 Weigh-in and Measurements http://www.fitwatch.com/weight-loss-journal/october-12th-to-december-13th-2009/fat-loss-challenge-week-3-weigh-in-and-measurements-602.html http://www.fitwatch.com/weight-loss-journal/october-12th-to-december-13th-2009/fat-loss-challenge-week-3-weigh-in-and-measurements-602.html#comments Mon, 02 Nov 2009 11:55:08 +0000 Suzanne http://www.fitwatch.com/weight-loss-journal/october-12th-to-december-13th-2009/fat-loss-challenge-week-3-weigh-in-and-measurements-602.html Not a bad week, all things considered. Most people would be very happy with a gain in lean body mass. And I am happy about it, believe me! But I need to keep an eye on the fat gain. Granted, a gain of .1lbs is tinyl — it’s the pattern it could represent that’s the problem. If bad eating habits are creeping in, I need to nip it in the bud. Bad eating habits tend to grow — along with your waistline! That’s why a feedback loop is so important.
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]]> http://www.fitwatch.com/weight-loss-journal/october-12th-to-december-13th-2009/fat-loss-challenge-week-3-weigh-in-and-measurements-602.html/feed How to Get More Veggies Into Your Diet to Lose Weight http://www.fitwatch.com/weight-loss/how-to-eat-more-vegetables-600.html http://www.fitwatch.com/weight-loss/how-to-eat-more-vegetables-600.html#comments Sun, 01 Nov 2009 22:10:00 +0000 Suzanne http://www.fitwatch.com/weight-loss/how-to-eat-more-vegetables-600.html Vegetables are a veritable powerhouse for those on a diet. Low in calories but full of fiber — not to mention vitamins and mineral — vegetables play an important part in your weight loss plan. But, for a lot of people, it can be tough to get in your daily servings.

Believe me, I understand it’s easier to just cook up some spaghetti or pop a frozen pizza into the oven. Who wants to clean and cut up vegetables, right? You should try to get past that mindset, though, because your mother was right: vegetables are good for you!

Here are six tips for getting more vegetables into your diet.
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]]> http://www.fitwatch.com/weight-loss/how-to-eat-more-vegetables-600.html/feed Suzanne’s Low Calorie / High Protein Easy Scrambled Eggs http://www.fitwatch.com/weight-loss/low-fat-low-calorie-scrambled-eggs-601.html http://www.fitwatch.com/weight-loss/low-fat-low-calorie-scrambled-eggs-601.html#comments Sun, 01 Nov 2009 22:08:03 +0000 Suzanne http://www.fitwatch.com/weight-loss/low-fat-low-calorie-scrambled-eggs-601.html Here’s a quick and easy recipe I eat after every weight training session. It’s a scrambled egg recipe high in protein and chock full of vegetables. The key is to use egg whites and 1 whole egg to give you a filling, low calorie meal.

Please keep in mind, I’m not the best of cooks, so it’s a pretty simple recipe…. :-)
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]]> http://www.fitwatch.com/weight-loss/low-fat-low-calorie-scrambled-eggs-601.html/feed Too Busy to Exercise? Time to Squeeze in Physical Activity! http://www.fitwatch.com/weight-loss/too-busy-to-exercise-599.html http://www.fitwatch.com/weight-loss/too-busy-to-exercise-599.html#comments Tue, 27 Oct 2009 10:26:10 +0000 Suzanne http://www.fitwatch.com/weight-loss/too-busy-to-exercise-599.html It’s hard to find someone who has plenty of time to squeeze in a career, family interaction, and attention to good health or weight loss. Even stay at home moms are swamped with the schedules of their family — not to mention the duties of running a household. If you feel there’s no time to fit in a bit of exercise, you’re wrong. Even the most hectic schedule can afford a few minutes a day, and I’ll show you how!
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]]> http://www.fitwatch.com/weight-loss/too-busy-to-exercise-599.html/feed Fat Loss Challenge - Week 2 Weigh-in and Measurements http://www.fitwatch.com/weight-loss-journal/october-12th-to-december-13th-2009/fat-loss-challenge-week-2-weigh-in-and-measurements-598.html http://www.fitwatch.com/weight-loss-journal/october-12th-to-december-13th-2009/fat-loss-challenge-week-2-weigh-in-and-measurements-598.html#comments Mon, 26 Oct 2009 10:03:00 +0000 Suzanne http://www.fitwatch.com/weight-loss-journal/october-12th-to-december-13th-2009/week-2-october-12th-to-december-13th-2009-weight-loss-journal/fat-loss-challenge-week-2-weigh-in-and-measurements-598.html I’m sitting here, early Monday morning, a little flabbergasted. When I woke up this morning and realized it was a weigh-in day, I started composing my blog post in my head while I was still in bed trying to wake up. Meaning, before I even weighed-in! Even though I did well food-wise last week, I knew the results would be off because we had friends over for supper on Saturday night. And, well, you know how that goes, right? Wine, appetizer, wine, meat and vegetables, dessert, another small slice of dessert, coffee. I was motivated to eat well and exercise hard on Sunday, believe me. (Cardio Coach 7 was brutal…but in a good way… heh heh.)

I know how my body usually reacts to a week-end like that, but it surprised me this morning. I do believe my body is turning into a fat-burning machine. It finally “gets” what I want it do!

Here are my starting measurements, plus last week’s and this morning’s weigh-in:
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]]> http://www.fitwatch.com/weight-loss-journal/october-12th-to-december-13th-2009/fat-loss-challenge-week-2-weigh-in-and-measurements-598.html/feed 7 Simple Ways to Get Slim Naturally http://www.fitwatch.com/weight-loss/7-simple-ways-to-get-slim-naturally-597.html http://www.fitwatch.com/weight-loss/7-simple-ways-to-get-slim-naturally-597.html#comments Wed, 21 Oct 2009 00:25:38 +0000 Suzanne http://www.fitwatch.com/weight-loss/7-simple-ways-to-get-slim-naturally-597.html Looking for ways to get slim naturally? If you want to lose weight, but don’t want to take diet pills or follow some ridiculous diet (cabbage, anyone?), you need to learn how people can get slim naturally, without much effort.

If you have to spend too much time to lose weight, you’re likely to give up and go back to your regular habits because they are easier. The key to losing weight and keeping it off is to learn the little tricks that make losing weight easy. Take a look at these seven simple ways to get slim naturally (say that 10 times fast!):
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]]> http://www.fitwatch.com/weight-loss/7-simple-ways-to-get-slim-naturally-597.html/feed Fat Loss Challenge - Week 1 Weigh-in and Measurements http://www.fitwatch.com/weight-loss/fat-loss-challenge-week-1-weigh-in-and-measurements-595.html http://www.fitwatch.com/weight-loss/fat-loss-challenge-week-1-weigh-in-and-measurements-595.html#comments Mon, 19 Oct 2009 10:46:30 +0000 Suzanne http://www.fitwatch.com/weight-loss/fat-loss-challenge-week-1-weigh-in-and-measurements-595.html Had some great results this week! And I reached my body fat goal from my last challenge (where I missed by just a small percentage). One thing about goals and deadlines: I’m reading The Body Fat Solution by Tom Venuto (review coming once I finish the book). In it, he talks about setting your goals in pen and your deadline in pencil. In other words, your goal is fixed but the deadline can be a bit more flexible. Not that you shouldn’t be focused on the deadline, but sometimes we underestimate how long something will take.
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]]> http://www.fitwatch.com/weight-loss/fat-loss-challenge-week-1-weigh-in-and-measurements-595.html/feed How French Women Stay Slim http://www.fitwatch.com/weight-loss/how-french-women-stay-slim-594.html http://www.fitwatch.com/weight-loss/how-french-women-stay-slim-594.html#comments Tue, 13 Oct 2009 18:19:42 +0000 Suzanne http://www.fitwatch.com/nutrition/how-french-women-stay-slim-594.html

French Women Don’t Get Fat

With the popular book “French Women Don’t Get Fat” on bookshelves, many wonder how French women stay slim, especially when our vision of the French diet includes decadent pastries, butter, cream, and other high-fat, high-calorie foods. Despite the rich diet, the percentage of overweight people in France is quite low. How do they do it?

The answer is a combination of many different factors, each of which adds up to a healthy lifestyle. If you were to follow the pattern of the French, you could also enjoy rich foods while staying slim.
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]]> http://www.fitwatch.com/weight-loss/how-french-women-stay-slim-594.html/feed Top 10 Effective Ways to Get the Most from Your Cardio Exercise http://www.fitwatch.com/weight-loss/top-10-effective-ways-to-get-the-most-from-your-cardio-exercise-593.html http://www.fitwatch.com/weight-loss/top-10-effective-ways-to-get-the-most-from-your-cardio-exercise-593.html#comments Tue, 13 Oct 2009 17:35:03 +0000 Suzanne http://www.fitwatch.com/weight-loss/top-10-effective-ways-to-get-the-most-from-your-cardio-exercise-593.html A cardiovascular (cardio) routine is regular exercise that gets your heart pumping. It helps you lose unwanted body fat, gives you a higher energy level and helps you lose weight. But, unfortunately, like all exercise, you actually have to do the exercise to gain the benefit from it.

Exercise doesn’t have to be on your short list of favorite things to do for you to be able to enjoy it and lose weight at the same time. Follow these 10 tips to help motivate you to move your body!
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]]> http://www.fitwatch.com/weight-loss/top-10-effective-ways-to-get-the-most-from-your-cardio-exercise-593.html/feed Starting Measurements and Fat Loss Goals http://www.fitwatch.com/weight-loss-journal/october-12th-to-december-13th-2009/starting-measurements-and-fat-loss-goals-challenge-two-592.html http://www.fitwatch.com/weight-loss-journal/october-12th-to-december-13th-2009/starting-measurements-and-fat-loss-goals-challenge-two-592.html#comments Mon, 12 Oct 2009 17:45:30 +0000 Suzanne http://www.fitwatch.com/weight-loss-journal/october-12th-to-december-13th-2009/starting-measurements-and-fat-loss-goals-challenge-two-592.html I took a break from exercise and calorie counting after ending my last 12 week challenge (see the final results here). I didn’t go overboard and overindulge myself. I found I kept pretty much to plan, except for a bit of extra chocolate and bit of extra wine. The big difference was no exercise. But I did walk, got in 1 heavy Cardio Coach session (Volume 6) and one 7.7 (4.75 mile) hike.

As for my fat loss goal, it’s harder to lose the fat as you get lower down in body fat. I’m assuming I may not be able to achieve a .5% average of body fat percentage loss per week, so I’m going to be a bit conservative in my goal. But I could be wrong and make my way down even further!

So, without further ado, my fat loss goals and starting measurements for this 9 week challenge:
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