My Humps...My Humps...My Lovely Lady Lumps

I'm sure there are some ladies out there that can agree with me on this, but why do our lovely lady lumps always get in the way! Seriously, sometimes trying to do crunches or even push ups is like trying to bench press bowling or boccie balls on your chest. I'm lucky when I'm on the treadmill that I don't leave the gym with a black eye. Thick Chick was telling me she knows people that wear like three sports bras to work out in. That's like a human breast band aid. I mean, three sports bras? Really? Is that necessary? So I took the liberty of snapping the snap with one hand and doing some research on some over the shoulder boulder holders. My good friends over at sparkpeople.com had these things to say when it comes getting the proper sports bra.

Studies have shown that between 70% and 80% of women are wearing the wrong size sports bra, and therefore, they may not be getting the benefits of support and comfort from their fitness wardrobe. Keep in mind most department stores will do a fitting for you (or your boyfriend, hubby, or significant probably wouldn't mind subbing in to help with the measurement either.). But if modesty is a concern, you can take your own measurements before leaving home. Measuring can save you lots of time and aggravation when choosing the right bra.

Take your own measurements

1. Use a tailor’s tape or cloth measuring tape when taking your measurements.
2. Stand up straight, preferably in front of a mirror.
3. Wear a normal (non-padded) bra, not a sports bra, when taking your measurements.
4. Find your bust measurement. Measure the fullest part of your chest by loosely wrapping the tape measure around your chest, making sure the tape is straight in the back and front. Once you get a number, round to the nearest whole number to get your bust measurement. (For example, if your bust measured 38.5 inches, round that up to 39 inches.)
5. Find your band measurement. Measure your ribcage just under your breasts, making sure the tape is snug (not tight) and not lower in the back than in the front. To get obtain your band measurement, take the actual number of your ribcage measurement and add 3 inches. If this number is odd, you need to add 1 inch to make it an even number. (For example, if your band measured 32 inches, you'd add 3 to get 35 inches; because it's an odd number, you'd add a 1 to get 36 inches.)  
6. Find your cup size. Subtract your band measurement (step 5) from your bust measurement (step 4). Use the chart below to determine which letter is your cup size. (Using the same example above, you'd subtract 39-36 to get 3 inches, which is a C cup, according to the chart.)

Types of Sports Bras

• Compression Sports Bras (the one piece style that you pull on over your head) are by far the most popular sports bra construction. This bra compresses both breasts against your chest allowing for minimal or no-bounce movement. These bras are generally a pullover style without fasteners. This style is most suited for women with small to medium sized breasts (A-B cups). These tend to come in general sizes, such as small, medium and large vs. band/cup sizes. Most major manufacturers, including Champion, Moving Comfort, Under Armour, Reebok and Nike, carry a wide variety of compression sports bras from which to choose.
  
• Encapsulated or Natural-Shaping Sports Bras are best suited for larger breasted women, usually a C-cup or larger. These bras look more like a normal bra with fasteners in the front or back, and may come with or without the underwire. This style encapsulates each breast in an individual cup instead of compressing both breasts together as in the previous example. The encapsulated sports bra is the best choice for larger-breasted women (C-cup and up) or plus sized women. One of the most popular manufacturers of this style is Enell. Their bras have received rave reviews from women who require greater support and control. But other manufacturers, including Moving Comfort and CW-X, also provide a nice selection in these sizes.
  
• Compression/Encapsulation Sports Bras are a combination of the previous two bras. They encapsulate each breast and compress the breast tissue against the chest. They can be pulled over the head or closed with fasteners. This style is ideal for women with medium to large breasts, usually C through DD cups.

Now you probably have a good idea about the construction style that is best for you. Now comes the fun part—considering the individual features (including colors, styles and design details) of your sports bra. While fit should always trump style, here are some construction details to look for:
Moisture-wicking fabrics, such as Dri-FIT and CoolMax, pull sweat away from your skin to help keep you cool and dry (and minimize chafing). Avoid all-cotton bras—especially if you sweat heavily or exercise in hot, humid conditions—because this fabric tends to remain wet and saturated even after your workout is over.
Minimal seams or covered seams, especially in the cups, to prevent chafing and irritation. Every seam on a sports bra could rub against your skin, so the fewer seams the better.

Wide straps that do not dig into your shoulders. Many women, especially runners, prefer the popular razorback style since this design allows for greater arm movement and provides greater support. However, a traditional scoop style is a readily available alternative for women who find the razorback style uncomfortable.

A snug fit around the rib cage allows for minimal movement, but the band should not be so snug as to keep you from getting good lung expansion during your activity. Your sports bra should feel snug—not tight.

Deep armholes to minimize chafing yet allow for good range of motion.

Finding the Right Fit

It is very important to try on a sports bra before you buy it. Most experts recommend that you take a minimum of three sports bras with you when heading to the fitting room. You should bring the size you measured, along with the next size up and the next size down. Because sizes can vary between manufacturers, it is important to try on many different brands and styles in order to find the optimal fit. You know you've got the right size, style and fit when:

The straps fit snug against the skin, but aren't so tight that they dig in to your shoulders. You should be able to slide two fingers underneath the straps—from the front to the back of the straps with ease.

The band lies snug and flat against around the front, sides, and back of your ribcage. It should not ride up. You should be able to slide one finger easily under the band.

Your breasts fit within the cups. In other words, any bulging from the top or sides is an indication that the cup size is too small.

The fabric does not "gather" in the cup, especially on top. Excess fabric bunches are usually an indication that the cup is too big and will not provide adequate support and comfort. This can also cause chafing during activity.

Once you've tried on a bra that fits your requirements, test it out in the fitting room! Do some movement drills such as jumping jacks, running in place, and raising your arms overhead to make certain the bra provides the control, support, and comfort you are looking for without rubbing you the wrong way. But remember, a good sports bra will fit more snugly than a regular bra—just not so snug that you cannot get one finger under the band and slide it easily.

While most experts suggest trying a sports bra on for the first time, some women may have a difficult time finding their true size on the store rack. Luckily, there are a few Websites to guide you along. Many of the sites provide instructions for how to find the right bra for you as well as customer service phone numbers you can call for assistance. The following sites provide a wide variety of sport bra apparel for women of all shapes and sizes:

HerRoom - www.herroom.com

Just My Size - www.JMS.com
title nine - www.titlenine.com
Road Runner Sports - RoadRunnerSports.com

Old Navy - www.oldnavy.com 

Weight Loss Expectations + Reality + Roadblocks + Detours = Frustrations

It's no secret...weight loss can be an added pain in the arse. What your expectations of what you think you are capable of doing or losing and to what the reality of those expectations are sometimes, well a bit skewed. I went into this thinking I'm going to drop weight like Brody Jenner drops girlfriends, and that's far from the case. While I make healthy food choices and get in a daily workout, I often wonder why the weight isn't dripping off me like diamonds off Liz Taylor. For starters I know I have unrealistic weight loss goals. Thinking that I could drop 100 lbs in less than a year (particularly by my 30th birthday, which is only a month and a half away!), was pretty ambitious (so instead I hope to lose 100 by September 25, the day of the Susan G. Komen Race in Cincinnati). I must've been smoking the peace pipe when I came up with that goal, but I have to take what I can get. Also, watching Biggest Loser doesn't help either. While they are an inspiration to people who are slugging it out with their weight loss journey, losing that much weight at one time puts everyone in a tizzy.

So what should realistic goals be? Anyone, anyone? Bueller, Bueller? And what are good goals to strive for?
Various research bodies—including the American Dietetic Association, the American Heart Association, and the National Institutes of Health, with its national obesity guidelines—recommend aiming for conservative weight loss of 5 percent to 10 percent of your current body weight. Not only is this achievable, overweight and obese people who can lose up to 10 percent of their body weight can see significant improvements in their health risks. For example, the American Heart Association 2006 Diet and Lifestyle Recommendations point out that even modest weight loss of just 5 percent to 10 percent can have a positive impact in diabetes risk and management.

Check out the charts below for examples of what it means to lose 5 percent to 10 percent of your current body weight:

How does this relate to how fast you can drop it like it's hot? How fast can you drop pounds? Most guidelines recommend that you take up to six months to reach a 10 percent weight loss goal. That’s because, even if you can lose it fast, it’s easy to gain back once you go off your program. It’s better to lose a small amount and maintain it, than to lose and gain large amounts yo-yo style. When a person frequently loses and gains, each new dieting attempt takes longer to lose the same amount of weight, and it is more quickly regained. This may be the body’s way of preserving energy during what it senses as an energy-deficient state.

The USDA Dietary Guidelines recommend aiming for slow weight loss by eating fewer calories while maintaining an adequate nutrient intake and increasing physical activity. So aim to lose from one-half to two pounds a week—or, more commonly, one to two pounds a week—by reducing calories by 500 to 1,000 per day.

(figures and stats were brought to you by MSN health article)

Until that miracle pill that you can take with an 8 oz. glass of water comes along, keep fightin' the good fit fight with portion control, moderation and exercise!

SHAMELESS PRODUCT PLUG

My fellow blogger, Tiff , over at the 365 Project was talking about Naked Juice's Green Machine and since I had to hit up the grocery store I thought I get a couple and see how naked juice can be. I got the Red Machine and Green Machine (they were on sale 2 for $5!). At first I was kind of skeptical about how they would taste (so far I've only had the Red Machine), and how they fit a pound, yes a pound, of fruit into a 16 oz. bottle! To my surprise, it was very tasty, and filling. I actually supplemented my breakfast with it this morning (Red Machine was 170 calories and 4.5 grams of fat per serving and there are two servings per bottle). The great thing about Naked Juice is that it allows you to get in your fruit and veggie serving for the day. Every bottle has over three servings! So in this case when in Rome...go get naked people!
 
 
 
PHAT SHOUT OUTS
I would like to give a shout out to all my readers! Thanks for the comments and the continuous support! I also want to give a Phat shout out to Jen C.! Jen C. has put me to the challenge! She will match me minute for minute, work out for work out! She's been doing great, so keep up the good work Jen C.!

Fat Tuesday: What's up Chicken Butt?

Gooooooodddddd Mooooooorrrrrrning Blogggggies!!! Welcome to this edition of Fat Tuesday. I'm fighting Fat Tuesday with a 3 mile jaunt around campus, followed by 15 minutes worth of weights and crunches this morning (this isn't even including my evening workout!). Time to bring back two-a-days. I will admit, I've slacked off the past three days, and while I can blame it on traveling, which I did a impromptu trip to the Queen City, doesn't mean I should've fallen into the deep valley of laziness. While I digress, today is a brand new day, and it's time to saddle up ol' blue and get back up in dis cut as the kids say.

Let's take a look at the latest cluck to hit the coop. KFC's Double Down Sandwich. I don't know if you've seen this monsterwich but it's the big chick in town.

KFC's Double Down Sandwich, an double fisted collection of bacon, cheese and Colonel's Sauce snuggled between two fried chicken "buns." Granted from our friends over at Thirty Five Eight: Politics Done Right's recent article it's not the unhealthiest sandwich but it sure is holding its own right next to the Triple Baconator from Wendy's, Hardee's Thick Burger and Burger King's Whooper with cheese.

Let's take a more in depth look at the Double Down...

KFC Original Recipe® Double Down
540 calories, 32 grams of fat and 1,380 milligrams of sodium 

KFC Grilled Double Down
460 calories, 23 grams of fat and 1,430 milligrams of sodium

While both versions aren't as bad as other choices on several menus (some would call this lite!), those 540 calories contain 145 milligrams of cholesterol (more than twice that of the Big Mac and about half of the USDA's daily allowance) - along with 1,380 milligrams of sodium (the USDA recommends no more than 2,400 per day) and 32 grams of fat (65 will keep you slim, says the government). So, for getting only about one-quarter of the calories that you need in a day, you're exhausting about half your budget of "bad stuff".


Who wants to exhaust your food intake budget on this!? Think twice before you bite!

Purrrrfect Zen...

"I meditate, I do yoga, I chant.. and I still want to smack someone!"

My mom sent me this card, and I found it to be phat girl blog worthy! Thanks Mom!

Happy Monday :)

Have you tried Zumba?

For the past few weeks, I have been attending Zumba class two times a week. I can't rave enough about it!

I would define Zumba as a type of dance, using Latin inspired moves set to upbeat music. The class uses intervals, pairing certian moves with slower beats to warm you up and then kicking it up a notch using faster music and more difficult combinations.

While you may think you are just jumping around and having a good time, the different steps and combinations target specific areas of the body. The best part is, you may hate doing ab work, but there are moves in every combination that work your abs without you really knowing it. I just took a class last night that apparently targeted arms because my arms are a little sore today, like I lifted weights last night instead of Zumba-ing.

If you are interested in checking out Zumba, visit the official website, http://www.zumba.com/. The website has a list of locations where Zumba is offered. Zumba is a great way to mix up your workout. Try it - I promise you won't be able to stop moving!

These are the days of Phat Girl's life...Before meets After

OK so I've been thinking (and promising) that I need to show progression pictures. This isn't a full body shot...sorry fellas, I know I'm just a tease...but the next best thing...(no) double chin pictures!

This was me on one of my visits home right after moving to Cleveland...

This is me today, right after I walked 60 minutes on the treadmill,
20 minutes on the elliptical and Level 1 of the 30 Day Shred
(sorry for the crazy eyes...that's what walking for 60 minutes listening to B.E.P's will do to you)

Still have a long ways to go, but so far have come along way :)

Fat Tuesday - GOT BEEF?

Welcome to the first edition of Fat Tuesday. I will be your hostess today...minus the hurricanes, elaborate parade with beads and king cake! In this edition of Fat Tuesday, brought to you by Eat This, Not That, we are going to delve into the meaty goodness of the good ol' hamburger. Let's take a meaty look at the top 15 worst burgers.

Worst Burger Kids Meal - Burger King Cheeseburger and French Fries (small)
680 calories, 33 g fat (10.5 g saturated, 0.5 g trans), 1,360 mg sodium

Worst Cheeseburger with Everything - Wendy’s Double with Everything and Cheese
700 calories, 40 g fat (17 g saturated, 2 g trans), 1,440 mg sodium

Worst Burger and Fries - In-N-Out Burger Hamburger and French Fries
790 calories, 37 g fat (10 g saturated), 895 mg sodium

Worst Plain Burger - Five Guys Cheeseburger (plain)
840 calories, 55 g fat (22.5 g saturated), 1,050 mg sodium

Worst Double Meat Burger - Whataburger Double Meat Whataburger
870 calories, 49 g fat (18 g saturated, 1 g trans), 1,510 mg sodium

Worst Burger Breed - Carl’s Jr. Six Dollar Burger
890 calories, 54 g fat (20 g saturated, 2 g trans), 2,040 mg sodium

Worst Thick Burger - Hardee’s Original Thickburger (1/3 lb)
910 calories, 64 g fat (21 g saturated), 1,560 mg sodium

Worst Chicken Burger - Red Robin California Chicken Burger
946 calories, 57 g fat, 2,002 mg sodium

Worst Turkey Minis - Ruby Tuesday Turkey Minis (4)
1,058 calories, 58 g fat, 79 g carbohydrates

Trans-Fattest Burger Combo - Jack in the Box Bonus Jack with Small Fries and Small Coke
1,061 calories, 48 g fat (17 g saturated, 5 g trans), 1,609 mg sodium

Worst BBQ Burger - Red Robin Whiskey River BBQ Burger
1,114 calories, 69 g fat, 1,805 mg sodium

Worst "Healthy" Burger - Ruby Tuesday Avocado Turkey Burger
1,130 calories, 68 g fat, 62 g carbohydrates

Worst Fast Food Cheeseburger - Burger King Triple Whopper Sandwich with Cheese and Mayo
1,250 calories, 84 g fat (32 g saturated, 3.5 g trans), 1,600 mg sodium

Worst Mini Burgers - Chili’s Big Mouth Burger Bites (4)
1,580 calories, 97 g fat (28 g saturated), 2,930 mg sodium

Worst Burger in America - Chili’s Smokehouse Bacon Triple Cheese Big Mouth Burger with Jalapeno Ranch Dressing
1,901 calories, 138 g fat (947 g saturated), 4,201 mg sodium

Now what makes most of these beefy beauties "worst" is the fat and sodium content (and for some calories). Keep in mind for a woman who consumes 1,500 calories the recommended fat intake is 50 g, and for a man who consumes 2,500 calories the recommended fat intake is around 70-80 g. As you can see MOST of these burgers are either at or well over the recommended fat intake per day. Even those labeled "turkey" or "healthy" still have red flags that fly high above the pretentious patties! I will admit, ain't no shame in my game, but I have eaten a couple of these monstrous mammoths before. And while they are tantalizing tasty to the taste buds I never knew the evil that lurked below that secret sauce.
 
When you are thinking about beef for dinner just keep in mind that making simple swaps with sides, condiments, buns and toppings could make a world of difference!
 
Happy Fat Tuesday!

No Pain ... 4 Pound Weight Gain

I can't believe I gained back four pounds. UGH! I hate seeing that number go back up on the scale, and even more getting discourage over how much I've busted my butt over the last two weeks only to be given four pounds slapped right back on. I am so close to a 50 pound weight loss I can taste it! Now instead of 5 pounds to lose to 50 I now have 9 pounds to lose to 50! Now I have to bust it twice as hard this week to shed those pesky four pounds. Even though it feels quite the set back (which I shouldn't be crying over but its a low blow), I'm not going to let it get to me. Just means it's a last chance work out every single day this week. Once mother nature makes some weather decisions I'm thinking about picking back up two-a-days with walking. Three miles in the morning, and three in the evening. I've now decided to work in more of an incline with my treadmill walking. Now I go from a 6% incline for 10 minutes, to a 7% incline for 10 minutes and then a 8% incline for 10 minutes, all at varying speeds. Let me tell you...that 8% is brutal. I'm waiting for the treadmill to throw me off of it one day. I bet it gets tired of being walked all over...ha ha...OK bad joke.

Five new goals for the month of May. Let's see if I can keep these goals on track...

• Try one new recipe a week - I think this is do-able...Rachel Ray eat your heart out.
• Incorporate more strength training into weekly workouts - I suck at this right now. For some reason I'm cardio driven and lack the need for strength training. I need to incorporate this to boost optimal caloric bad ass burning.
• No purchasing of goldfish or any other chip like product (unless I have company) - I've come to realize that those damn Goldfish crackers and Baked potato chips are a trigger for what I like to call "one more servingitis." Anything chip related is just a bad news bear for me. All I want to do is eat them till they are all gone. No joke, I totally took down the gigantic milk carton of Goldfish crackers my mom bought me...two weeks ago. Not good, not good...and now I know how I gained back those four pounds.
• Eating fruits and veggies twice a day - I'm sure that this is less than what a person should be doing, but I've noticed lately I haven't even been eating enough fruits or veggies a day.
• Start a weight loss support group - I keep reading that it's better if you have a work out buddy or a group of people who are in support of your efforts, and while I have friends and family who root me on, I want to do the same for others.

While I've had a minor set back, I'm enjoying the fruits of work out labor by purchasing smaller clothing. Nothing beats the feeling of dropping two to three sizes. I can't wait to buy a pair of Gap jeans...it gives me chills ... just like the premier of the Ricky Martin "La Vida Loca" video... ey papi!

While at the grocery store...
I will never go grocery shopping on a Sunday again...I barely made it out alive let alone with all my fingers and toes. People are ruthless! I about had a throw down with Grandma Jenkins over some 100 calorie Jell-o Pudding cups. That's right...I will fight a Grandma for some pudding cups...pinkies up bitches!

I decided to try out the new Yoplait Smoothie packet. Haven't made it yet, but plan to wake up everyone in my apartment building sometime this week when I hook that bad boy up and serve up some fantastic fruity smoothie sensations! So far reviews have been pretty good about this, but I was disappoint on the price. You only get two servings and it cost damn near $4 bucks.

Also new to the E NERL Pantry is Wheatable Nut Crisps crackers. I have a feeling...that these will be just as addicting as Goldfish crackers. I had some with roasted red pepper hummus the other night...nut crisps take me away!

BETTY'S BUSTY BUDDIES! Walk, Run, Support for a cure!
Update on the Breast Cancer front...many of you know I started this healthy life style change not only for my own general good health, but also to support a very dear cause. For every pound I lost I donate a dollar to the Susan G. Komen Cincinnati foundation. If you are interested in walking, running or supporting this cause please visit.... I would like to give a very special thanks to all my family and friends who have and are supporting this great cause! It means a lot!

Question of the day to my readers...how do overcome minor setbacks? Any strategies?

Who's Bad!?

I've had one of those weeks were it's a face off between me and my enemy in a dark garage and we are about to rumble into a dark, wet ally way with my extremely tight red leather coat, black tapered pants, white socks with black shoes and a glistening coif of curls. My enemy is something evil...evil yet delicious and totally semi-bad for me...so bad for me I will be guilt ridden for days even though it is "baked". My nemesis...meet baked Cheetos. As of yesterday I vow not to buy these things anymore. I can't have them in the mansion. They beacon to me like a college party beacons to Michael Phelps. I grow weak at the knees when I see that cute cheesy cheetah and his too cool for school sunglasses. No more I say to the crispy, abstracted puffed corn! I don't care if you're baked, delicious and half the fat and calories of regular potato chips.

I've been really slacking on the food journal lately. I need to get back into that. It really helps to see where I'm lacking and what I'm not getting enough of. I'm also trying to think of five different things I can swap to help with my battle of the bulge. The top contenders fighting for the top five spots:

Baked Cheetos (obviously) - I think I'm going to replace this with carrots. They are still orange, maybe not as tasty, but can be paired with a variety of dips (hummus, fat free ranch..) to tantalize the taste buds.

Eating out - I probably go out to eat two to three times a week. Most of the time, and I emphasize "most," I do eat sensible when I go out. But occasionally there is a Mexican restaurant involved and I might as well as say gracias to sensible eating that day. I plan on buying with my amazon gift card the Biggest Loser Calorie Counter book (which came in the mail yesterday!). That way I can make sensible swaps and have the hard facts staring back at me.

Clothing/Jeans - I need to get rid of my old jeans and clothing and get super hot new ones. I'm reluctant because I've had these jeans for the past year and a half and they fit me like a glove...well now they fit like an old, worn out glove. The crotch is down to my knees and I think it's time to retire them. I think it is important to find good jeans that fit so that way I can see and feel the difference of the new vs. the old.

Workout - Even though I think my workout is working out, I think it needs a little sumpin' sumpin'. Next month I'm going to start fitness kickboxing. It's a 45 minute workout which consists of kickboxing on punching bags, light weight training for strength, and calisthenics for conditioning and toning. My plan is to do this three times a week and the other three to four days at the gym doing my usual treadmill, elliptical, stationary bike, weights and 30 day shred routine.

(last but probably not least...)

Cooking - my idea of cooking is throwing a lean frozen meal in the microwave and then dressing it up a little with additional veggies and light toppings. I need to turn up the heat in the kitchen and start making fresh, healthy meals. I just got my copy of the Biggest Loser's "6 Weeks to a Healthier You" in the mail and they have some kick-ass recipes in there that I can't wait to try. It's time to put the frozen meals back in the freezer and start sharpening my Cutco knives! Watch out Emeril!

What are sensible swaps you have made or are making to keep you on the straight and narrow healthy road?