Pumping iron works wonders whether you go heavy or light, scientists say. In a study from Norway, exercisers who lifted lighter weights for 12 reps per set got comparably as strong as those who went for six reps per set with heavier metal. "They both increased arm strength by 9 percent and leg strength by 14 percent in eight weeks no matter which approach they took, as long as they did at least one set to complete exhaustion," says study author Reidar Aarskog, Ph. D. That means that whether you choose five- or 15-pound dumbbells, your final bicep or curl or overhead press needs to feel OMG tough. Test it: Try adding two more reps to your usual set. If you make it, it's time to trade up for bigger dumbbells.
Source: Bergen University College in Norway
Thursday, May 31, 2012
Wednesday, May 30, 2012
Updated Stats!
*Starting weight was 154.9 with a BMI of 26.6 as of March 26, 2012.
I Finally Made It Over!
After 12 long days of staying at the same weight of 136 lbs, I finally broke through! To my surprise, I stepped on the scale this morning to be greeted by a healthy 135.1 lbs staring up at me. It's has been a long run that was filled with hard work, frustration and determination. I never gave up even when I felt like it. Plateaus are tough to deal with but must be met with the same determination that we had at first. I'm feeling pretty happy right now because I see my hard work paying off. I know that I will meet another plateau on my journey to 130 lbs and when I do, I'm gonna keep on pushing until I break through again.
Here's a peak at my weight chart from Lose It!
Here's a peak at my weight chart from Lose It!
Salmon On The Menu
RECIPE:
TORTILLA-CRUSTED SALMON WITH SANTA FE RICE
500 Calorie Dinner!
*Recipe by Dawn Jackson Blatner, RD, Fitness Magazine May 2012
TORTILLA-CRUSTED SALMON WITH SANTA FE RICE
500 Calorie Dinner!
Preheat
the oven to 350 degrees. Crush 4 tortilla chips in a ziplock bag. Beat 1 egg.
Dip one 4-ounce salmon fillet in egg and coat with crushed tortilla chips.
Place on a baking sheet lined with parchment paper and bake 15 minutes.
Meanwhile, heat 1 teaspoon olive oil in a medium skillet over medium heat.
Sauté 1 minced garlic clove, 2 tablespoons canned chopped green chilies,
2 cups diced bell pepper, and 1/2 cup cooked brown rice 5 minutes; stir in 1
tablespoon each chopped cilantro and lime juice. Serve with salmon.
*Recipe by Dawn Jackson Blatner, RD, Fitness Magazine May 2012
Tuesday, May 29, 2012
BMI Calculator
By Fitness Magazine
Our simple tool can calculate your Body Mass Index (BMI). Plus you'll get tips and secrets from our experts on lowering BMI, eating healthy, exercising and feeling great. Find out if your height matches up against your weight.
Your Body Mass Index (BMI) is calculated from your weight and height and measures average body fatness. This can serve as a guide to overall health and should be treated as a helpful guide to healthfulness. Remember to check with your physician if you have any questions regarding your weight or BMI. What is your healthy weight? Take our body mass index (BMI) test and find out now.
Fitness Magazine BMI Calculator
Our simple tool can calculate your Body Mass Index (BMI). Plus you'll get tips and secrets from our experts on lowering BMI, eating healthy, exercising and feeling great. Find out if your height matches up against your weight.
Your Body Mass Index (BMI) is calculated from your weight and height and measures average body fatness. This can serve as a guide to overall health and should be treated as a helpful guide to healthfulness. Remember to check with your physician if you have any questions regarding your weight or BMI. What is your healthy weight? Take our body mass index (BMI) test and find out now.
Fitness Magazine BMI Calculator
Plateaus: "I Think I Can, I Think I Can"
Remember the story of the little engine that could? I think everyone remembers it and for those who do not, I will refresh your memory. The story goes like this:
A large train needs to be pulled over a large mountain and a rough terrain. Well, larger engines were asked to pull the train and they refused and the only one left to ask was the little engine. Although it was a huge task the little engine agrees to try. Well through the ups and downs of the haul the little engine struggled but kept going and repeated to himself, "I think I can, I think I can." As he neared the end of his destination, he began to slow down, tired from the haul and drawing on bravery, he kept going. As he reached the end he kept saying to himself, "I thought I could, I thought I could." The little engine that could succeeded at the task at hand because he did not give up although he was tired and struggled.
That's where I am right now. I have 6 more pounds to lose and I'm struck at a plateau. It feels hard to exercise because I'm not seeing results on the scale for all of my hard work. When I think about this plateau, I say, "I think I can, I think I can," just like that little engine. Getting to the other side of this plateau is important no matter how long it takes. Yes, I'm tired and yes, I'm struggling but I'm still moving forward. I'm using this plateau as practice for maintaining my weight once I've reached my goal. I'm staying focused on the benefits of a healthy lifestyle and the commitment and hard work required to get there. So on my tough days, I say, "I think I can, I think I can" and I exercise. When I complete a workout session I say, "I thought I could, I thought I could." I haven't broken through yet but I will. So hang in there through your plateaus because you will break through too.
A large train needs to be pulled over a large mountain and a rough terrain. Well, larger engines were asked to pull the train and they refused and the only one left to ask was the little engine. Although it was a huge task the little engine agrees to try. Well through the ups and downs of the haul the little engine struggled but kept going and repeated to himself, "I think I can, I think I can." As he neared the end of his destination, he began to slow down, tired from the haul and drawing on bravery, he kept going. As he reached the end he kept saying to himself, "I thought I could, I thought I could." The little engine that could succeeded at the task at hand because he did not give up although he was tired and struggled.
That's where I am right now. I have 6 more pounds to lose and I'm struck at a plateau. It feels hard to exercise because I'm not seeing results on the scale for all of my hard work. When I think about this plateau, I say, "I think I can, I think I can," just like that little engine. Getting to the other side of this plateau is important no matter how long it takes. Yes, I'm tired and yes, I'm struggling but I'm still moving forward. I'm using this plateau as practice for maintaining my weight once I've reached my goal. I'm staying focused on the benefits of a healthy lifestyle and the commitment and hard work required to get there. So on my tough days, I say, "I think I can, I think I can" and I exercise. When I complete a workout session I say, "I thought I could, I thought I could." I haven't broken through yet but I will. So hang in there through your plateaus because you will break through too.
Monday, May 28, 2012
Reducing The Sodium
I've found ways to reduce the sodium in my diet. For example, when I prepare my Baja-Style Chicken Bowl (recipe in earlier post), I do not add salt to my recipe. I instead use garlic powder or a zesty no salt seasoning blend to season the chicken. I use the salsa (which is included in the recipe and has sodium already included) to add the salt in my dish. When I prepare stand alone dishes I add an 1/8 tsp of reduced sodium salt to the meat and split an 1/8 tsp of reduced sodium salt between my remaining side dishes. So I control what I can and limit what I cannot control like the salt already baked into breads, cereal etc. Little by little I've been able to limit my sodium intake without sacrificing taste.
- Posted From The Road
- Posted From The Road
Feel Like Pasta Tonight?
A tasty and hearty dish. About 500 calories!
RECIPE:
EGGPLANT PARMESAN PASTA
Preheat the oven to 425 degrees. Beat 1 egg. Dip two 1/2-inch-thick eggplant slices in egg, coat with 2 tablespoons panko, and season with salt and pepper to taste. Place on a baking sheet lined with parchment paper, mist with nonstick cooking spray and bake 10 minutes a side. Meanwhile, cook 2 ounces whole wheat angel hair pasta. Toss pasta with 1/2 cup warmed marinara and top with baked eggplant, 2 tablespoons torn basil leaves, and 2 tablespoons grated Parmesan.
*Recipe by Dawn Jackson Blatner, RD (Fitness Magazine, May 2012)
RECIPE:
EGGPLANT PARMESAN PASTA
Preheat the oven to 425 degrees. Beat 1 egg. Dip two 1/2-inch-thick eggplant slices in egg, coat with 2 tablespoons panko, and season with salt and pepper to taste. Place on a baking sheet lined with parchment paper, mist with nonstick cooking spray and bake 10 minutes a side. Meanwhile, cook 2 ounces whole wheat angel hair pasta. Toss pasta with 1/2 cup warmed marinara and top with baked eggplant, 2 tablespoons torn basil leaves, and 2 tablespoons grated Parmesan.
*Recipe by Dawn Jackson Blatner, RD (Fitness Magazine, May 2012)
How do I know if I'm doing moderate or vigorous intensity exercise?
Moderate-intensity aerobic activity means you're working hard enough to raise your heart rate and break a sweat. One way to tell if you're working at a moderate intensity is if you can still talk but you can't sing the words to a song.
Vigorous-intensity aerobic activity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath.
* Information provided by www.nhs.uk/chq/Pages/2419.aspx?CategoryID=52&SubCategoryID=145"
Vigorous-intensity aerobic activity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath.
* Information provided by www.nhs.uk/chq/Pages/2419.aspx?CategoryID=52&SubCategoryID=145"
I Danced!
- Posted From The Road
Sunday, May 27, 2012
Measure and Weigh
Wow, I just measured my teaspoon (silverware) against my measuring teaspoon and the results were shocking. When I poured my silverware measurement into my measuring spoon it was actually a tablespoon. I'm so glad I began using proper measuring utensils when I started lose it. The important lesson I take from my experiment is measure everything because everything is not what it seems. Another thing I realized is that cutting back actually means we're eating the proper portions and that's a good thing. : )
Saturday, May 26, 2012
Water Tip
Fill a 2qt pitcher with water (add lemon juice or slices if you like). Drink the entire pitcher by the end of the day. This eliminates counting glasses throughout the day. Repeat.
Seeing Food Differently
I am seeing food differently now. When I see a food commercial my first thought is, "What's the calorie or sodium content?" My second thought is, "How can I make it healthy?" I'm lovin the new mindset.
Friday, May 25, 2012
Dinner and A Movie!
RECIPES:
BROILED BUFFALO WINGS
Ingredients
2 pounds chicken wings, split at the joint
1/4 cup cayenne pepper sauce, preferably Frank’s Red Hot, plus more for serving
1 tablespoon fresh lemon juice
3 tablespoons low-sodium chicken broth
3 large ribs celery, cut into sticks
1 recipe Bleu Cheese Dip (below)
Directions
1. Preheat the broiler. Place the wings in a large pot and fill the pot with water to cover by about 2 inches. Bring to a boil, then continue to boil for 10 minutes. Drain.
2. Meanwhile, in a small bowl, combine the cayenne pepper sauce, lemon juice, and broth.
3. Transfer the wings to a broiler pan and broil 5 to 6 inches from the flame, until the skin begins to blister and brown, 5 to
6 minutes. Turn the wings over and broil until cooked through, 4 to 5 minutes more.
4. Transfer the wings to a baking sheet, drizzle with the reserved sauce, and toss well to coat. Place the baking sheet under the broiler for 1 minute to heat the wings and sauce together.
5. Serve the broiled Buffalo wings with extra hot sauce on the side, celery sticks, and the blue cheese dip.
BLEU CHEESE DIP
Ingredients
1/4 cup plain Greek-style nonfat yogurt
2 tablespoons mayonnaise
1 teaspoon white wine vinegar
1/3 cup (1 1/2 ounces) crumbled bleu cheese
Directions
1. In a small bowl, stir together the yogurt, mayonnaise, vinegar, and blue cheese. Mash any very large chunks of blue cheese with the back of a spoon to integrate it into the dip.
2. You can make the dip up to 3 days ahead and store in an airtight container in the refrigerator. When you want to serve it, allow it to come to room temperature before serving.
Recipe from Comfort Food Fix by Ellie Krieger (Fitness Magazine, February 2012)
INDULGE GUILT-FREE WITH THIS HEALTHY FRENCH FRIES RECIPE.
By Bethany Gumper
Makes: 4 servings
Ingredients
4 teaspoons olive oil
4 medium baking potatoes (1 1/2 pounds total), scrubbed
1/2 teaspoon salt
1/8 to 1/4 teaspoon freshly ground black pepper
1/4 cup grated Parmesan
Directions
Line a baking sheet with aluminum foil; brush with 2 teaspoons of the olive oil. Set aside. Cut the potatoes lengthwise into 1/2-inch-thick wedges. Transfer to a large bowl. Add remaining olive oil; toss to coat. Sprinkle potato wedges with the salt and black pepper, tossing to coat. Arrange potatoes in a single layer on prepared baking sheet. Bake in a 450-degree oven for 12 minutes. Turn potatoes; sprinkle with the Parmesan. Bake for 10 to 12 minutes more or until tender and golden.
Nutrition facts per serving (8 wedges): 155 calories, 4g protein, 22g carbohydrate, 6g fat (1.5g saturated), 3g fiber
Originally published in FITNESS magazine, May 2010.
Toss a salad and enjoy!! My movie choice tonight is The Help.
BROILED BUFFALO WINGS
Ingredients
2 pounds chicken wings, split at the joint
1/4 cup cayenne pepper sauce, preferably Frank’s Red Hot, plus more for serving
1 tablespoon fresh lemon juice
3 tablespoons low-sodium chicken broth
3 large ribs celery, cut into sticks
1 recipe Bleu Cheese Dip (below)
Directions
1. Preheat the broiler. Place the wings in a large pot and fill the pot with water to cover by about 2 inches. Bring to a boil, then continue to boil for 10 minutes. Drain.
2. Meanwhile, in a small bowl, combine the cayenne pepper sauce, lemon juice, and broth.
3. Transfer the wings to a broiler pan and broil 5 to 6 inches from the flame, until the skin begins to blister and brown, 5 to
6 minutes. Turn the wings over and broil until cooked through, 4 to 5 minutes more.
4. Transfer the wings to a baking sheet, drizzle with the reserved sauce, and toss well to coat. Place the baking sheet under the broiler for 1 minute to heat the wings and sauce together.
5. Serve the broiled Buffalo wings with extra hot sauce on the side, celery sticks, and the blue cheese dip.
BLEU CHEESE DIP
Ingredients
1/4 cup plain Greek-style nonfat yogurt
2 tablespoons mayonnaise
1 teaspoon white wine vinegar
1/3 cup (1 1/2 ounces) crumbled bleu cheese
Directions
1. In a small bowl, stir together the yogurt, mayonnaise, vinegar, and blue cheese. Mash any very large chunks of blue cheese with the back of a spoon to integrate it into the dip.
2. You can make the dip up to 3 days ahead and store in an airtight container in the refrigerator. When you want to serve it, allow it to come to room temperature before serving.
Recipe from Comfort Food Fix by Ellie Krieger (Fitness Magazine, February 2012)
INDULGE GUILT-FREE WITH THIS HEALTHY FRENCH FRIES RECIPE.
By Bethany Gumper
Makes: 4 servings
Ingredients
4 teaspoons olive oil
4 medium baking potatoes (1 1/2 pounds total), scrubbed
1/2 teaspoon salt
1/8 to 1/4 teaspoon freshly ground black pepper
1/4 cup grated Parmesan
Directions
Line a baking sheet with aluminum foil; brush with 2 teaspoons of the olive oil. Set aside. Cut the potatoes lengthwise into 1/2-inch-thick wedges. Transfer to a large bowl. Add remaining olive oil; toss to coat. Sprinkle potato wedges with the salt and black pepper, tossing to coat. Arrange potatoes in a single layer on prepared baking sheet. Bake in a 450-degree oven for 12 minutes. Turn potatoes; sprinkle with the Parmesan. Bake for 10 to 12 minutes more or until tender and golden.
Nutrition facts per serving (8 wedges): 155 calories, 4g protein, 22g carbohydrate, 6g fat (1.5g saturated), 3g fiber
Originally published in FITNESS magazine, May 2010.
Toss a salad and enjoy!! My movie choice tonight is The Help.
Stuck At Start
Some days it's hard to exercise. I feel "Stuck at start." You know that mental place where you seem to struggle to exercise. I do not have a real reason to be stuck because I've been eating properly, exercising and either maintaining or losing weight. But I'm still at a stand still. I hate that place. What gets me through these times? It's prayer for strength and courage to go on; and my friends on Lose It! Everyday, throughout the day they are logging their meals and exercises. "Some of them must be going through the same thing as I am", I think to myself. 'If they can push through", I wonder to myself; then so can I. So I muster up the energy to do something. I tell myself, "Do something even if it's just for 15 minutes." Sometimes I workout 15 minutes, most of the time it's a full exercise regimen. When I'm feeling "Stuck at Start", I head to my activity stream and get the encouragement I need to go on. I encourage everyone to reach out to his or her "community" of encouragers whenever you get "Stuck at Start".
Snack Time!
Nibbling on healthy noshes between meals helps keep your appetite in check- and binges at bay! About 150 calories each, eat two a day.
RECIPES:
FRUIT AND NUT BARK
Microwave 2 tablespoons chocolate chips until melted, pour onto parchment paper, sprinkle with 5 chopped pistachios and 5 golden raisins, and refrigerate until hardened.
PEAR IN CASHEW CREAM
1/2 cup pear slices dipped in cashew cream: Puree 2 tablespoons cashews, 1 tablespoon hot water, 1/2 teaspoon maple syrup, 1/8 teaspoon vanilla extract, and pinch of salt.
Recipes by Dawn Jackson Blatner, RD - Fitness Magazine, May 2012
RECIPES:
FRUIT AND NUT BARK
Microwave 2 tablespoons chocolate chips until melted, pour onto parchment paper, sprinkle with 5 chopped pistachios and 5 golden raisins, and refrigerate until hardened.
PEAR IN CASHEW CREAM
1/2 cup pear slices dipped in cashew cream: Puree 2 tablespoons cashews, 1 tablespoon hot water, 1/2 teaspoon maple syrup, 1/8 teaspoon vanilla extract, and pinch of salt.
Recipes by Dawn Jackson Blatner, RD - Fitness Magazine, May 2012
Thursday, May 24, 2012
Sweat Equity
"The sweat you put into your diet and workout routine is an investment that pays off in spades when it comes to your health, confidence and energy for life." ~ Betty Wong, Fitness Magazine
Waiting
Waiting for change is not always easy. When the scale refuses to move downward, when the inches fail to decrease, when exercising seems to have no effect and your hope is failing. Know this: Blessings cannot be received unless we go through the trial of waiting. The benefits you'll reap from waiting (no matter the setback) are patience (waiting without complaining), endurance (the ability to stick it out) and joy because you did not give up. So hang in there because you'll reach your goal weight before you know it; and will have gained greater character that everyone will see no matter how much you weigh. : )
Wednesday, May 23, 2012
Recipe: Baja-Style Chicken Bowl
Super satisfying lunch recipe that's 400 Calories.
Heat 1 teaspoon olive oil in a medium skillet over medium heat. Sauté 1/2 cup thinly sliced red bell pepper, 1/4 cup frozen corn, 1/4 cup black beans, and 2 ounces diced cooked chicken 5 minutes; season with salt and pepper to taste. Spoon chicken mixture over 1/2 cup cooked brown rice and top with 1/4 cup salsa and 2 tablespoons shredded Monterey Jack.
*Recipes by Dawn Jackson Blatner, RD, Fitness Magazine - May 2012
- Posted From The Road
Heat 1 teaspoon olive oil in a medium skillet over medium heat. Sauté 1/2 cup thinly sliced red bell pepper, 1/4 cup frozen corn, 1/4 cup black beans, and 2 ounces diced cooked chicken 5 minutes; season with salt and pepper to taste. Spoon chicken mixture over 1/2 cup cooked brown rice and top with 1/4 cup salsa and 2 tablespoons shredded Monterey Jack.
*Recipes by Dawn Jackson Blatner, RD, Fitness Magazine - May 2012
- Posted From The Road
Tools For My Success
1. A made up mind for a healthier lifestyle.
2. Joined Lose It! Online weight loss community.
3. Subscribed to Fitness Magazine for a full year at $5.99 (offer still available on their website). Also, you can redeem your mycokerewards.com points for a full year subscription (133 points)
4. Weigh myself everyday, log all my meals and exercise daily. When I don't feel like exercising, I do it anyway by choosing a less strenuous activity like stretching, simple Pilates moves or lifting my dumbbells for 30 minutes.
5. Encourage others and receive encouragement through the Lose It! community.
6. Prepare my meals at home and measure and weigh everything. Make healthier food choices.
7. Go to the gym in my complex. Also workout at home and walk to the grocery store weekly.
8. Make my workouts fun! (listen to music, watch a movie, catch up on my tv shows, change up my exercise routines)
9. Enjoy a not so healthy snack in moderation.
10. Blogging about my weight loss journey.
Making a heartfelt commitment and following through will yield you wonderful results. The best thing about all of this is, you get to set your own pace. If all you can do right now is just eat. Then calculate your BMR (Basal Metabolic Rate) to determine your caloric intake to lose weight. Then limit your calories based on that. When I started my weight loss, I could not afford to buy more food as I just completed my grocery shopping a week prior to making up my mind. So I simply limited my calories (I ate the same foods as before but started eating the correct portions)and began exercising and the weight began to drop. I slowly added the magazine subscription and healthier food options as time went on. So make the best of what you have available to you, research foods and exercises online. Join a weight loss community for encouragement and helpful advice. Incorporate exercise into your day even if it's just stretching for now. As you do your research (stay away from fad diets) you'll make more and more healthier changes and begin to see results.
- Posted From The Road
2. Joined Lose It! Online weight loss community.
3. Subscribed to Fitness Magazine for a full year at $5.99 (offer still available on their website). Also, you can redeem your mycokerewards.com points for a full year subscription (133 points)
4. Weigh myself everyday, log all my meals and exercise daily. When I don't feel like exercising, I do it anyway by choosing a less strenuous activity like stretching, simple Pilates moves or lifting my dumbbells for 30 minutes.
5. Encourage others and receive encouragement through the Lose It! community.
6. Prepare my meals at home and measure and weigh everything. Make healthier food choices.
7. Go to the gym in my complex. Also workout at home and walk to the grocery store weekly.
8. Make my workouts fun! (listen to music, watch a movie, catch up on my tv shows, change up my exercise routines)
9. Enjoy a not so healthy snack in moderation.
10. Blogging about my weight loss journey.
Making a heartfelt commitment and following through will yield you wonderful results. The best thing about all of this is, you get to set your own pace. If all you can do right now is just eat. Then calculate your BMR (Basal Metabolic Rate) to determine your caloric intake to lose weight. Then limit your calories based on that. When I started my weight loss, I could not afford to buy more food as I just completed my grocery shopping a week prior to making up my mind. So I simply limited my calories (I ate the same foods as before but started eating the correct portions)and began exercising and the weight began to drop. I slowly added the magazine subscription and healthier food options as time went on. So make the best of what you have available to you, research foods and exercises online. Join a weight loss community for encouragement and helpful advice. Incorporate exercise into your day even if it's just stretching for now. As you do your research (stay away from fad diets) you'll make more and more healthier changes and begin to see results.
- Posted From The Road
Making Gradual Changes
When I started my weight loss, I continued to eat the foods I already had at home. I simply changed the portion sizes to reflect what the label indicated. As I finished a food item, I chose a healthier option on my next shopping trip. For example, I swapped white rice for brown rice. I swapped wheat bread with 100% whole grain wheat bread and stopped drinking sodas completely. I’m in the process of eliminating granulated sugar in favor of honey. I’m keeping my chips by going “Baked” and sticking to the serving size. These changes have given me success in shedding the pounds. I’m actually eating more (3 meals/2 snacks) a day plus 8 glasses of water! Small changes can yield big results.
First Things First!
Buy a scale. I needed to weigh myself because I had not done so since 2008 and I was 142 lbs. and my normal weight is 135 lbs. I've always fluctuated 3 lbs up or down. Well to my surprise, I weighed 154.9 lbs. According to my BMI (26.6), I am overweight! To see these numbers and know that I was overweight threw me for a loop. I just couldn't believe it. I was just shocked. This was a reality check for sure. As soon as I got home I began searching for answers. I learned about BMR calculators (Basal Metabolic Rate), BMI calculators (Body Mass Index) and BFC (Body Fat Calculators). Having never dieted before, I began searching how to lose weight and get fit. I wanted to be healthy and not just "Skinny." I wanted a lifestyle change not another goal to achieve and conquer. So the next two days I diligently searched the internet for answers and I've learned a lot. Most importantly, eating right and exercising are the key to success. Once my initial search was complete, I purchased my first scale, started exercising, counting calories, tracking everything I ate and joined Lose It! an online weight loss community. Being a newbie at all of this, I joined their forum and began reading, encouraging others, asking questions and getting encouragement. I also continue to research everything and will share my findings along the way. I've been at this since March 29, 2012 with a starting weight of 154.9 lbs., I have lost 18.2 lbs. and my current BMI is 23.5. My goal weight is 130 lbs. with a BMI of 22.3. Through eating right and exercising, I'll lose the weight and get fit.
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