boring and perfect.

I have not made one purchase for the little bambino yet, however I have started to look at the necessities to figure out just how much this child is going to cost. Of all the things I have looked at (not very many), I know I want this:

------Behold the Orbit Stroller------
One minor detail: the cost. $900. A girl can dream though, right? I showed Joel and he about coughed up a lung. He knew I had expensive taste, but a $900 stroller?

If I pray hard enough do you think I will get it?

Are you regular?

If not, these will help!

Warning: Only eat one/day if you don't want to make frequent trips to the restroom. :)

Oh the irony

The other day I received this article in my inbox:
Today's Top Story: 9 Flat Belly Tips
http://health.webmd.com/cgi-bin21/DM/y/ezx80NOmJV0GH0BPwl0EB

Hmmm, as you can see my belly is definitely NOT flat anymore- and for once in my life I am happy it's growing!


On another note, Joel made peanut butter cookies this week. What's a cookie with no chocolate? So, I did as any true chocolatier would do and melted some and smeared it on top. Delish!

 

Fitness Friday

Heart Rates- Fat Burning Zone vs Cardiovascular Zone

I have seen gym members spend countless hours on the treadmill strolling along, holding on to the treadmill while reading, just waiting for the fat to melt off their bodies. And I'm sure you all have seen the charts on the cardio equipment that show the fat burning or cardio zone.
You think, " Well, I'm here to lose fat so I will stay in the fat burning zone or do the fat burning program."

This is one of the most widely mis-understood principles of fitness. Here is the low-down.

The belief is if you are in the “fat-burning zone” you are maximizing your fat loss. To get a clear understanding of whether this belief is true or false we must first define the “fat-burning zone” and the “cardio training zone”.

The fat burning zone is ‘Low Intensity Cardio’ where your heart rate is between 60 – 70% of your maximum heart rate. This heart rate range is reached by standing up, walking fast or jogging. Will you burn fat? Yes, but just 50% of total calories you consume are coming from fat. If you maintain that intensity level after 20 min 70-80%of calories are coming now from fat and just 20-30% from carbohydrates. But, by this time, most people stop their cardio anyways.

The cardio training zone is ‘High Intensity Cardio’ where your heart rate is between 70 – 85% of your maximum heart rate.

Maximum heart rate can be estimated by the following formula:
(220 – Age) = Maximum Heart Rate*

Example: (220-28) = 192b.p.m. (beats per minute) is the maximum heart rate.

fat burning zone – low intensity zone 192 x 60% - 70% = 115 – 134b.p.m.

cardio training zone - high intensity zone 192 x 70% - 85% = 134 – 163b.p.m.

So is the “fat-burning zone” the best way to lose fat?
You better sit down for this one... the answer is NO.

Although the “fat-burning zone” uses a higher percentage of fat for fuel; you need to look at the big picture, which is calories burned. Below is a chart that compares the two training zones.

Low Intensity Training burns 50% fat for fuel ex: 100 calories x 50% = 50 calories from fat

High Intensity Training burns 40% fat for fuel ex: 160 calories x 40% = 64 calories from fat

Say, for example, you burn 100 calories in 20 minutes of Low Intensity exercise compared to 160 calories in 10 minutes of High Intensity Exercise, you've still burned more total fat doing High Intensity Exercise.

The bottom line:
For individuals NEW to exercise, it is recommended to start in this low intensity zone (60 – 70% of maximum heart rate). There will be some benefit in the first 2-3 weeks, initially they can experience even some weight loss.

But after this initial stage, they gradually need to increase the intensity of the routine. Remember, this increase corresponds to a 70 – 85% of Maximum Heart Rate. Maintaining a higher intensity of exercise for a longer time can be very challenging and must be worked up to. Interval training represents a powerful tool to achieve this. Interval training is when you increase the intensity level for a short period of time ( 30sec. – 2 min) returning after each interval to a basic intensity level.

For example:
2 min at 60-70% Max Heart Rate(MHR)
1 min at 70-85% MHR
Repeat this cycle for 30-45 minutes

The best way to track your heart rate is to use a heart rate monitor. To learn more about them, go to polarusa.com.

*This formula is not scientific, but it gives you a good guideline of where you should be. If you are looking for a more scientific/tailored number, see a personal trainer to perform a heart rate test.

4 real?! uhhh

You know you are losing your mind when you go to the grocery store and fill your cart to the brim, checkout, go to pay and don't have your wallet {or any recollection of where it is}!?! WTH?

My explanation to the cashier as I'm digging in my purse," I am really sorry, ma'am. I am pregnant and losing my mind."

She responds,"Oh, honey it only gets worse."

Hey, at least I'm honest.

Its back...

FITNESS FRIDAY

I cannot harp on the importance of keeping a food journal if you are on a quest to lose weight or just want to feel "in control" of your life. Too often we mindlessly eat/drink away precious calories. Did you know that consuming an extra 200 calories/day over the course of a year can add 10 pounds!!

Below is an article regarding food journaling from Yahoo Health, authored by Gabby Reece. Have you seen her body? I would listen up! :)

Categories that should be included in your journal:

-Food you ate (this includes all drinks)
-Time of day you ate
-Your mood (stress level and hunger level)

Write down if you were hungry, or just grabbing food out of stress or boredom. What kinds of snacks were you consuming? Are these the best ones for you? How much time did you wait between meals? Were you skipping meals? On the nights you drank alcohol, was your eating pattern different? Also make notes about how you are sleeping.

I would keep the journal for at least a month - this will give you time to really see what your eating patterns are all about. A few important suggestions:

-Don't skip breakfast. It's proven that people who eat a good breakfast tend to eat less throughout the day.
-Watch out for the easy to grab, sugary snacks as well drinks high in calories.
Don't wait too long in between meals and snacks.
-Avoid booze before dinner because it can lead to over eating. If you are going to have a drink then have it with your food.

So many people who have been successful at losing weight and keeping the weight off swear that food journaling helped them monitor their nutritional intake. We eat all kinds of food for various reasons that we may not even be aware of. By keeping track of our patterns, we can adjust or eliminate any habits that are holding us back from reaching our goals.

If you want to go it alone after a month, then try it. If you hit a rough patch then just go back to keeping a journal again. The journal is almost a safe guard against feeling like you are out of control. By writing it all down, you will be able to see exactly what is going on with you and your life, and what's going into your mouth.

Now I would like you to add notes about your exercise habits to your journal. Try your best to be active at least twice a week for the first two weeks. Then, increase the frequency to three days a week. Notice how your eating patterns, stress levels, and food choices are affected by exercise.

You might journal with a friend and swap them at the end of every week. Each of you may learn from the other and also see patterns that you both didn't recognize. Good luck.

Q & A

Since the cat's out of the bag, I have had numerous questions about how I feel, my cravings/diversions, emotional state, etc. Enjoy a tell-all with my experiences thusfar...

1. My once beloved Mexican food is now repulsive. Everything from the meat, to cheese, to the salsa- YUCK! I get the willies just thinking about it. I cannot drink milk either. There is something about it that upsets my stomach so I am on a calcium supplement. That means no more cereal. :( But, I have fallen in love with Eggos. Leggo my prego eggo!

*side-note: While lying in bed one night around 10 weeks, I was feeling terrible. All I wanted to do was sleep so I could wake up feeling better. My endearing, thoughtful husband dared to suggest I go eat chips and salsa to feel better. I immediately smacked his back, turned away from him, burst into tears and literally cried myself to sleep. I think he learned his lesson.

2. I would say I have experienced the "usual" morning sickness- if there is a usual. Mine is more evening sickness and just comes in waves during the day. Yes it is getting {much} better, but I still don't feel great yet. Overall I cannot complain- I can count on my hands how many times my head has been in a toilet. This is pretty much how it has been:
When I get hungry, I feel sick.
When I eat too much, I feel sick.
When I am tired, I feel sick.

Having snacks stashed in my purse has saved me! Joel has reaped the benefits of my peanut butter and chocolate chip granola bars too!

3. Reading The Girlfriend's Guide to Pregnancy was a highlight of the first trimester. It's a light-hearted look at pregnancy and everything we women go through. Very entertaining. My favorite topics?
"I think I hate my husband" and
"I want it and I want it now"

4. I L.O.V.E. naps! I got really good at sleeping in the middle of the day for 1.5-3 hours, depending on my schedule and still sleeping at night (with numerous potty breaks). Yes, I have continued working and did not miss a wink, I just made sure I made time for a siesta! A girl has got to get her beauty sleep, especially when her body and nature are working against her!

5. "You are a personal trainer, so I am SURE you have still been exercising." Yes and no. Have I walked and done light cardio? Yes. Have I strength trained? No. However, because I am starting to feel better, last week I started to get back into a light, prenatal routine. It felt really good to get my heart going and I plan to continue (within reason).

6. The lady-like term... passing gas! All I have to say is poor Joel. Please tell me I'm not the only one! And, I hear it only gets worse!

7. Crazy, vivid dreams! For example, three times I have jumped off the bed or couch and yelled for Joel to come kill the spiders- with the latest episode just hours ago! Each time my knight in shining armour came to the rescue, but there was not a spider in sight. He laughed it off, but I continued to search because I was SURE it was real. I am not even scared of spiders, so who knows where that is coming from? Where is Joseph to decipher my dreams when I need him?

8. Yes, I cry easily. I cried watching the American Idol finale, I cried watching Wimbledon, I cried watching the Olympic trials, and I have cried watching the news. Everything is just so touching. Sniff, sniff.

9. Speaking of sniff, sniff... my sniffer is in overdrive. Working around sweaty people with stinky BO does not help. I've had to control some pretty serious gag reflexes a few too many times while personal training.

10. I finally graduated from AAA into A. I should get a certificate of completion for that! I have never been well endowed and won't ever be unless I visit Dr 90210, but they are bigger than they have ever been and I am thoroughly enjoying it. In fact, one of my bra straps just snapped on me while I was getting ready! Talk about busting at the seams!

That's all I can think of right now- I am sure there will be plenty more "fun" things to look forward to!

Thrilled

My back is aching, my bra's too tight, my booty's shaking from left to right...
but it's all for a good cause!

To all you speculators out there, yes, I know how it goes...
You've said," Hmmm, Whitney's looking a little "thicker", I bet she's pregnant."

Well, its true- we will welcome a little bundle in the middle of January and could not be happier!



Hearing and seeing the heartbeat was the most amazing experience. What a miracle!

oldie but goodie

I dont know why, but I have been on an old SNL kick lately. I know this isn't the original skit but its still good!
I hope you have a good laugh like I did!

My back hurts...

But whose wouldn't after laying on it for 14 hours straight?! Yep, I fell asleep last night around 10 and just got up at noon. WOW! I must have needed the sleep. Hooray for sleeping in because I rarely get to do it!

Now off to enjoy the beautifully, perfect 77 degree weather!

Proud to be an American...

The 4th of July is one of my favorite holidays. I love my country, I love bbq's(or cookouts/grillouts if you live in WI), and I love lazy summer days by the pool.

To kick off the holiday, yesterday we went to Summerfest and saw these guys- Plain White Tees:


Saw her- Ingrid Michaelson:


Saw an hour of these at the lakefront:


And saw WAY too much of this:

Luckily it wans't man on man, but it was still rediculously NOT appropriate for public. Here's the story...

*Reader discretion advised*
There we were, enjoying the Plain White Tee's concert. I look to my left and I notice a young (16 or 17?) couple facing each other and dancing only like mom's and dad's should behind closed doors. I point it out for sheer entertainment purposes to Joel and the Callister's and we have a good laugh. About 5 minutes later, I look left again- now she's dancing behind him and full-on groping him over his shorts. In disbelief, I showed Karen to make sure she saw what I did. Sho' nuff- it was a grope fest over there. Now we were intrigued, disgusted and shocked so we kept glancing back- thinking they would stop. Not only were we in a public place, but they were freaking stading on top of a picnic tabble fully exposed for all to see- no shame! We did go to Summerfest to see a show, but we weren't expecting this! Anyway, it escalated to her hand going down the front of his pants and you can use your imagination from there. Remember, these were probably high school kids!
YUCK!! After that I asked Joel how old our kids would have to be before he let them go down to Summerfest alone and he said 14-15. I disagreed and said 18!

Overall, it was a great night with lots of pure Wisconsin culture: beer, mullets, and more beer!