SCRAPCHICKSROCK is a SparkPeople Motivator!

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Hi, I'm Christian

Goals for 2011 (work in progress)
January- Zumba training
March-Tough Mudder
May-Warrior Dash
July-Peachtree Road
August-Acworth Triathlon

Goals for 2010
January 23rd-Polar Bear Run
February-Launch Body Attack
March 6th- 1/2 marathon Berry College
April- Body Step Training
June 27-Irongirl
July- Peachtree
Aug-Acworth Women's Tri
Sept- Labor Day 10K
Oct-Southern Odyssey- 200 Mile Relay
Nov- Gobble Jog

Update (9/7/09)
I have really struggled the past month. My mom went to be with the Lord 7/3/09 a day before her 68th birthday. It has been very hard for me emotionally. I know that she like my sister (passed away 10/03) and dad (passed away 8/08) are temporarily absent for me, it is hard to function day to day without them physically being here.
All that being said...
I have not been tracking food although I have been exercising and still making good decisions. I have not weighted myself in a few months. My clothes fit just fine.
I am currently training for a 1/2 marathon in October and still trying to tape my group fitness BodyAttack class.

This is my story...
I feel like have always struggled with my weight. I was the fat kid that was always picked last. I would lose weight and then gain it all back plus some. This went on for years. I reached my heaviest weight during pregnancy- 283 lbs. I joined Weight Watchers and lost 118 pounds. After losing 100 pounds I entered my first running race. I placed 2nd in my age group and I was so inspired that I started training for a triathlon and eventually a 1/2 marathon. In 2007 I completed my first triathlon and my first 1/2 marathon. I have continued to push myself further that I ever dreamed possible. I am currently a group fitness instructor.

I joined SparkPeople in June 2008 to keep an online record of this weight loss journey. I wanted to know that there were other people with the same struggles as I have.

During the last 6 years, my little sister, my dad and my mom were all diagnosed with cancer. Both my sister (2003)and my dad (2008) lost their battle with cancer. My mom is currently battling breast cancer.

All the more reason for me to be the healthiest me that I can be.


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Great Quotes that inspire me to keep moving

Some people follow their dreams, others hunt them down and beat them mercilessly into submission.
Neil Kendall

When exercise becomes an important part of your life, there's always time- sure it may take a while, but regular exercise is an investment that pays off

Training transcended the physical. It has taught me that I am powerful

Women rarely make the face that men make while playing air guitar, but it does happen in combat class-frequently

Surround yourself with people who believe in staying fit and healthy

Believe in yourself and be patient: SLOW weight loss is the solution

I believe that happy hour is 5:30 am

I believe I'd rather bust a move than a zipper

I believe a man who wants something soft and cuddly to hold should buy a teddy bear

Two Roads diverged in a wood and I --I took the one LESS traveled by and that has made all the difference in my HAMSTRINGS because going three miles uphill is killer

Over the river and through the woods and up the hill and around the bend and past the town to grandmother's house I don't go but I do wave as I go by

If you had a 25th hour in your day what would you do?

Doubt yourself and you doubt everything that you see. Judge yourself and you see judges everywhere-but if you listen to the sound of God's voice you can rise above doubt and judgment and you can see forever

You know when it is time to take care of yourself, for yourself. To do something that makes you stronger, faster, more complete, because you know it's never too late to have a life and never too late to change one.

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You can calculate your BMR by using a mathematical formula the takes the variables of your height, weight, age, and gender. The only factor the calculation omits is lean body mass, your body's ratio of muscle to fat. Essentially, leaner bodies need more calories than less lean ones (yep that's right, that's because muscle needs more energy than fat), therefore this equation will be accurate give or take 100 calories. In the very muscular it will underestimate calories, and in the less muscular it will overestimate them.

Ok, here's the BMR formula:
WOMEN: 655 + (4.35 x weight in lbs) + (4.7 x height in inches) - (4.7 x age in years)
MEN: 66 + (6.23 x weight in lbs) + (12.7 x height in inches) - (6.8 x age in years)

Since 3,500 calories equals 1 lb, I'm aiming for at least a 7k calorie deficit each week (2 lbs)

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How to Calculate Your Protein Needs:

1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.

Use a lower number if you are in good health and are sedentary. Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

Example: 154 lb male who is a regular exerciser and lifts weights
154 lbs/2.2 = 70kg
70kg x 1.5 = 105 gm protein/day

Calculating Protein as a Percentage of Total Calories

Another way to calculate how much protein you need is by using daily calorie intake and the percentage of calories that will come from protein. To do this, you'll need to know how many calories your body needs each day. First, find out what your Basal Metabolic Rate is by using this BMR calculator. Using the activity calculator located on the same page, you can then calculate the number of calories you need each day to maintain where you are.

After you've figured out your maintenance calories, next figure out what percentage of your diet will come from protein. The percentage you choose will be based on your goals, fitness level, age, body type and metabolic rate. Most experts recommend that your protein intake be somewhere between 15 and 30%. When you've determined your desired percentage of protein, multiply that percentage by the total number of calories for the day.

For a 140lb female, calorie intake=1800 calories, protein=20%:
1800 x .20 = 360 calories from protein. Since 1 gram of protein = 4 calories, divide protein calories by four:
360/4 = 90 grams of protein per day.

No matter what your calculations are, remember that there are no magic foods or supplements that can replace the right training and the right diet. The foundation of any program, whether your goal is to lose weight or gain muscle, is a combination of strength training and a healthy diet that includes plenty of carbs, with a balance of protein and fat. To gain weight, you need to consistently eat more calories than your body uses.


Member Since: 6/6/2008

Fitness Minutes: 30,876

My Goals:
*Prepare healthy dinners for my family
*Certification for group fitness at the gym
*Daily Quiet time for 20 min.
*Body fat 15-18% (currently 22%)
*Lose 14 lbs. by summer

HW: 283

My Program:
*Cardio 6 days a week
*Weight Train 3x a week
*60-90 min of exercise 6 days a week
*Journal what goes into my mouth
*Calories between 1500-1900
*Monitor sugar intake
* Eat 3-5 fruits and vegs a day
*Learn to "Clean eat"
*9 glasses of water daily--no soda
*7 hours of sleep each night

Ran my 1st 5k- 6/07
1st 10k-7/07
1st Triathlon-8/07
1st 1/2 Mara- 10/07

Personal Information:
Height- 5'10
Weight- 158
Upper thigh- 24
Lower thigh- 17.5
BMR- 1,540

Heart Rate
Max. Heart 183
VO2 max 170-183
AT 163-170 (85-90%)
Easy 131-150 (60-75%)

I am a 38 year old wife and mom. I am married to the most wonderful man for me for 13 years. I have a 16 year old adopted son (my sister passed away, she was a single mom) and a 8 year old son. I am a teacher, a group fitness Body Attack instructor, a runner and I love to compete in the sport of Triathlon.

Other Information:

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