Tuesday

Lose It with The RHOK! - Week 2

How did your first week to getting healthier go? Did you set a simple goal and achieve it? Did you make a positive change this week you'd like to share with us?

Mrs. McGillicutty and Mrs. Albright are wondering if anyone is really interested in participating in this challenge with us. Initially we got a lot of great response, but we haven't had many send in their information. We are sticking to the challenge and welcome everyone who wants to participate. I know some of you are participating "behind the scenes." That's okay too, but please let us know. Remember, in the end, we are getting together and doing the Tatur Mud Run. Okay, it's called a RUN, but I'm certain we will all be walking and sloshing through the mud!

Our Weekly RHOK Star Goals:

Mrs. McGillicutty~  Well I achieved my very weak goal of not standing up my trainer again last week.  But I had a very discouraging week as I've gotten a newbie runner injury--shin splints.  OK.  I'm not actually sure if it's shin splints.  On my left leg I have this weird popping thing happening between my shin and my calf.  So on my third run of the week I got the bright idea that what in fact I needed to make it better was a longer run.  So, I added 50% more time to my normal run.  After I got off the treadmill and iced my leg down, I was sporting a brand new limp.  Needless to say when the trainer saw me the next day, I told her about my problem, and she guessed it was shin splints.  She benched me from running for the next two weeks.  If the problem doesn't go away by then, then I have to go see a doctor.

I'll be honest.  There's a little part of me right now in a panic about stopping right now.  The last time I quit a work out program it was two years before I started again.  There's a part of me that's worried that that will happen again.  Hopefully putting it all out there will help me stay on track.  So let's make a deal.  If in two weeks you don't hear me whining about running again, feel free to throw out the term "lazy" or "slacker."  Don't worry about hurting my feelings. I'm going to need a little shame to get me going again I think.

Needless to say, my training schedule has changed.  So rather than focusing on the fitness part of my goals, I'm going to work on my diet.  We've just come off of the long holiday weekend, and well, you know I sure like my summer adult beverages throughout my entire holiday weekend.  Also, we went to so many functions this weekend with these adult beverages that the inevitable snack food buffet with every one's best recipes were a problem.  Let's just say that I didn't really use self discipline.  So this week, I'm vowing to get back on track.  I'm going to journal all of my food intake and am going to adjust my calorie intake to make up for the fact that I'm losing my running, a great cardio workout that really burns the calories.  Today is going to be a rough day, as it always is the first day you shrink your caloric intake, but I really have to do it.

Mrs. Albright ~ I have to be honest, I failed at achieving my goals I set last week. I was to work out three days and I didn't even work out ONE! Yikes! I plan on making up for that this week though. I'm also setting a new goal this week to not drink any pop, or soda for those of you that don't live in Oklahoma.  I'm doing Pilates in the morning. I'm doing Pilates in the morning. I'm doing Pilates in the morning. I'm doing Pilates in the morning.  Isn't it true if you say something enough you'll believe it?!? I'm doing Pilates in the morning.


Recipe:

We've recently started following Katie at Dishin' and Dishes. She lives in the Oklahoma City area and she has a fabulous food blog. She starts doing a weekly segment on July, 14th on KAUT43's Rise and Shine in Oklahoma City. She will be reviewing restaurant's from the Oklahoma City metro area. I'm really happy and excited for her.

We wanted to share with you a recipe from her blog that We're dying to try SOON! It's Homemade Poppyseed Dressing. We'll share the dressing recipe here, but you MUST go to her blog and see the salad she pours it on. Plus, she gives you step-by-step pictures for making the dressing. Oh, how we love step-by-step pictures. And oh, how we love her and her blog. She's just precious!

Homemade Poppyseed Dressing

INGREDIENTS:


1/2 medium onion (preferably Vidalia)
1 1/2 c. sugar
1 t. salt
2/3 c. vinegar
2 c. canola oil
3 T. poppy seeds

DIRECTIONS:

In food processor or blender, add onion, sugar, salt and vinegar. Blend for a minute or until totally liquefied. Slowly drizzle oil in top of blender or food processor and let blend for an additional 2 minutes to emulsify. Add in poppy seeds and then blend 30 seconds more. Can add a couple drops of red food coloring for a pretty pink color.


Websites and iPhone Apps you might find helpful:

Exercise Calorie Calculator ~ I think this will be quite helpful. If you're like me, then you like to know how many calories you are burning while you're sweating your butt off!

Fit Watch Exercise Log ~ I use an app on my iPhone to log my exercise. Well, when I actually exercised regularly I used it.

Food Log ~ Your Personal Nutrition Guide is a great site for free tips and printables. It's very, very important to log everything that goes into your mouth when you are trying to lose weight. I know it is time consuming, but it makes a difference. It will keep me from eating anything that's too high in calories.

Spark People ~ A great website for free diet plans. It is loaded with helpful tips, menus, recipes, etc.

Here are a couple of apps that we find useful for the iPhone:

Lose It ~ Set goals, create a daily calorie budget, record food and exercise, and view graphs of progress. After you enter your stats, you can create a custom plan, with an end date in mind, based on how much weight you want to lose per week.

StepTrackLite ~  A simple pedometer to measure and track physical activity while strolling, walking, or running.

iMapMyRun ~ This is an app that I see a lot of my Facebook friends using. I'm not a runner so I've never really checked this app out. My runner friends really seem to dig it!

Do you have favorite websites or apps that you use?

Please remember that we all do better with accountability! Let us know what you're doing to get more healthy. Also, if you have a healthy recipe you'd like featured here on The RHOK, please send it to The RHOK. We'd love some feedback here ladies. We are here to support YOU!!

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