Sunday, December 19, 2010
new-years-resolutions-friend-or-foe
http://coachingforhealthandfitness.com/2010/12/new-years-resolutions-friend-or-foe/
Thursday, December 9, 2010
Wednesday, December 8, 2010
Monday, November 29, 2010
Sunday, November 28, 2010
Tuesday, November 16, 2010
Thursday, November 11, 2010
Tuesday, November 2, 2010
Sunday, October 10, 2010
Wednesday, September 29, 2010
Monday, September 27, 2010
Sunday, September 19, 2010
Tuesday, September 7, 2010
Friday, August 20, 2010
Thursday, August 12, 2010
Friday, July 23, 2010
Sunday, July 18, 2010
Saturday, July 3, 2010
2 week challenge results are in
http://coachingforhealthandfitness.com/2010/07/2-week-challenge-results-are-in/
Saturday, June 26, 2010
Sunday, June 20, 2010
Wednesday, June 9, 2010
Monday, June 7, 2010
Tuesday, June 1, 2010
Friday, May 28, 2010
Sunday, May 23, 2010
Feeling Overwhelmed -
http://coachingforhealthandfitness.com/2010/05/feeling-overwhelmed/
Subscribe to my new site ; )
1273
Subscribe to my new site ; )
1273
Feeling Overwhelmed - subscribe to my new site ....
http://coachingforhealthandfitness.com/2010/05/feeling-overwhelmed/
Wednesday, May 19, 2010
Thursday, May 13, 2010
Sunday, May 9, 2010
I'm moving
Finally got a new website up - so you can now follow me on
http://www.coachingforhealthandfitness.com/
but It's still a work in progress - so be kind please ; )
http://www.coachingforhealthandfitness.com/
but It's still a work in progress - so be kind please ; )
Wednesday, April 28, 2010
Final week - 3 week mini challenge - Day 1-7
Here we go - the final results are in ...
Saturday Day 7
Weight 132 - 128 - down 4 lbs
Waist 27 - 25 down 2"
low waist 30 - 29 down 1 "
hips 37 - 36 - down 1"
Thigh 22 - 21 down 1 inch each
Total inches 6" !! I am back to what I was at the end of oct 09!! In 3 weeks!!
(610)
Friday Day 6
Workout - Marky's boot camp - abs tonight
Food - 1 cup of green beans w 1/3 cup liquid egg whites = 2
10:00 smoothie
12:00 2 boiled egg whites and carrots
3:00 salad and 5 shrimp
5:30 Fish and green beans
7:00 whey protein and water!!
Wish me luck getting through the day -
Thursday Day 5
Workout - Legs, abs - probably another 4 mile walk at lunch - not sure if it will be a power walk though - abs again tonight... booh ya!
Food -
7:00 2 egg whites over 1 cup of green beans
10:00 green smoothie
12:30 5 shrimp and small salad
3:30 2 hard boiled egg whites and 1 cup of baby carrots
5:30 4-5 oz of chicken and small salad...
7:00 protein / water if hungry...
Are you board yet - I want my oatmeal, I want my pocket and I want my quinoa / sweet potato - I want my carbs back -
Wednesday Day 4
Workout - This morning got up bright and early and attended hubby's boot camp - I have to say, I think I'm hooked... I've decided to add this to my workout every Wed and Friday morning.... probably until fall - it's a fun and different way to get some exercise in.... I also did a 4 mile power walk at lunch and extra ab workout this evening
Food -
2 egg whites over 1 cup of green beans
10:00 green smoothie
12:30 5 shrimp and small salad
3:30 2 hard boiled egg whites and 1 cup of baby carrots
5:30 4-5 oz of fish and small salad...
6:30 Tanning bed - I am not a fan, but want to get some color for my pictures!!
7:00 protein / water
Tuesday Day 3
Today is normally my day off, but since Sunday was a bust - I got up at 6:15 and did 20 min interval run / walk - 1 min each, from 5 to 7 mph.... then 15 minute ab workout...
Food -
7:00 2 egg whites with 1 cup of green beans
10:00 Smoothie
12:30 5 Shrimp and Small Salad
3:00 two boiled egg whites and 1 cup baby carrots
5:30 4 oz Turkey Burger and salad
7:00 cracked and had small handful of cashews
Monday Day 2
Food -
6:45 2 scrambled egg whites with 1 cup green bean
10:00 Smoothie
12:30 4 oz haddock and small salad
3:00 2 hard boiled egg white and 1 cup of baby carrots
5:30 4 oz of baked chicken and 1 cup green beans
6:30 Tanning bed...
Workout - AM - Ab workout - Lunch - 8 split jumps, 8 jump squats, 20 body squat, ham workout on ball, 2 sets of 40 walking lunges, then 20 min treadmill hike top to bottom in 30's. PM - 2nd Ab workout
Sunday Day 1
Off due to not feeling well : (Wow - was absolutely wreaked today.... still not 100% but should be A-ok tomorrow... warning - raw maca can wreak havoc with your stomach... )
So for the last week before my "photo shoot" going to eat super clean meals - will mainly consist of protein and green veggies - this of course is a little trick I leaned from Valerie Waters - love her!!
7:00 2 scrabbled eggs with 1 cup of green beans
10:00 smoothie
12:30 lunch 5 shrimp and small salad
1:30 workout
3:30 2 boiled egg whites and 1 cup of baby carrots
5:30 As follows -
Monday 4 oz of fish and green beans
Tuesday 4 oz of baked chicken and 1 cup green beans
Wednesday 4 oz of Turkey burger, 2 slices of tomato and small salad
Thursday 4 oz of baked chicken and green beans
Friday - 4 oz of Fish and 1 cup of green beans
Workout:
Monday AM Abs / Marky leg workout / PM Abs
Tuesday AM Abs and Interval training / PM Abs
Wednesday Marky's bootcamp / PM Abs
Thursday AM Abs / Upper Body Sculpt / PM Abs
Friday Marky's boot camp / PM Abs
Saturday Day 7
Weight 132 - 128 - down 4 lbs
Waist 27 - 25 down 2"
low waist 30 - 29 down 1 "
hips 37 - 36 - down 1"
Thigh 22 - 21 down 1 inch each
Total inches 6" !! I am back to what I was at the end of oct 09!! In 3 weeks!!
Friday Day 6
Workout - Marky's boot camp - abs tonight
Food - 1 cup of green beans w 1/3 cup liquid egg whites = 2
10:00 smoothie
12:00 2 boiled egg whites and carrots
3:00 salad and 5 shrimp
5:30 Fish and green beans
7:00 whey protein and water!!
Wish me luck getting through the day -
Thursday Day 5
Workout - Legs, abs - probably another 4 mile walk at lunch - not sure if it will be a power walk though - abs again tonight... booh ya!
Food -
7:00 2 egg whites over 1 cup of green beans
10:00 green smoothie
12:30 5 shrimp and small salad
3:30 2 hard boiled egg whites and 1 cup of baby carrots
5:30 4-5 oz of chicken and small salad...
7:00 protein / water if hungry...
Are you board yet - I want my oatmeal, I want my pocket and I want my quinoa / sweet potato - I want my carbs back -
Wednesday Day 4
Workout - This morning got up bright and early and attended hubby's boot camp - I have to say, I think I'm hooked... I've decided to add this to my workout every Wed and Friday morning.... probably until fall - it's a fun and different way to get some exercise in.... I also did a 4 mile power walk at lunch and extra ab workout this evening
Food -
2 egg whites over 1 cup of green beans
10:00 green smoothie
12:30 5 shrimp and small salad
3:30 2 hard boiled egg whites and 1 cup of baby carrots
5:30 4-5 oz of fish and small salad...
6:30 Tanning bed - I am not a fan, but want to get some color for my pictures!!
7:00 protein / water
Tuesday Day 3
Today is normally my day off, but since Sunday was a bust - I got up at 6:15 and did 20 min interval run / walk - 1 min each, from 5 to 7 mph.... then 15 minute ab workout...
Food -
7:00 2 egg whites with 1 cup of green beans
10:00 Smoothie
12:30 5 Shrimp and Small Salad
3:00 two boiled egg whites and 1 cup baby carrots
5:30 4 oz Turkey Burger and salad
7:00 cracked and had small handful of cashews
Monday Day 2
Food -
6:45 2 scrambled egg whites with 1 cup green bean
10:00 Smoothie
12:30 4 oz haddock and small salad
3:00 2 hard boiled egg white and 1 cup of baby carrots
5:30 4 oz of baked chicken and 1 cup green beans
6:30 Tanning bed...
Workout - AM - Ab workout - Lunch - 8 split jumps, 8 jump squats, 20 body squat, ham workout on ball, 2 sets of 40 walking lunges, then 20 min treadmill hike top to bottom in 30's. PM - 2nd Ab workout
Sunday Day 1
Off due to not feeling well : (Wow - was absolutely wreaked today.... still not 100% but should be A-ok tomorrow... warning - raw maca can wreak havoc with your stomach... )
So for the last week before my "photo shoot" going to eat super clean meals - will mainly consist of protein and green veggies - this of course is a little trick I leaned from Valerie Waters - love her!!
7:00 2 scrabbled eggs with 1 cup of green beans
10:00 smoothie
12:30 lunch 5 shrimp and small salad
1:30 workout
3:30 2 boiled egg whites and 1 cup of baby carrots
5:30 As follows -
Monday 4 oz of fish and green beans
Tuesday 4 oz of baked chicken and 1 cup green beans
Wednesday 4 oz of Turkey burger, 2 slices of tomato and small salad
Thursday 4 oz of baked chicken and green beans
Friday - 4 oz of Fish and 1 cup of green beans
Workout:
Monday AM Abs / Marky leg workout / PM Abs
Tuesday AM Abs and Interval training / PM Abs
Wednesday Marky's bootcamp / PM Abs
Thursday AM Abs / Upper Body Sculpt / PM Abs
Friday Marky's boot camp / PM Abs
Monday, April 19, 2010
Week 2 Final - 3 week mini challenge
Saturday Day 7
The results are in for week 2!!!
Weight ... 132 /130 - Still down 2 lbs!!!
Waist ... 27 / 26 / 25.5 down another 1/2 - 1.5 in 2 weeks
L Waist ..30 / 29.5 /29.5 - no change - .5 in 2 weeks
Hips ... 37 / 36.75 / 36.5 - down 1/4 - .5 in 2 weeks
Thighs... 22 /21.5 / 21.25 - down 1/2 ea - 1.5 inches combined!
WOW - so weight didn't move - still down 2lbs, but dropped another 1.25 inches. That makes a total of 4 inches in two weeks!! Woo hoo!! So let me just say this - "how bad do you want it?" what Val is always talking about really applies - I've added extra cardio, have been eating really clean, and have increased the intensity of my workouts - also, I know it is only for a short period of time, so I'm not going to get burned out or over-train ...
Just know you all can do this too - Just ask yourself - "How bad do YOU want it"....
One more week to go !!
(540)
Friday Day 6
Super excited right now - just have to get through the night, and tomorrow morning weigh-in and measurements....yeah!! So what do I expect tomorrow? Not a heck of a lot actually - I probably won't see any weight or measurement changes until the end of next week, which is ok with me… Especially since visually I am seeing some changes in my thighs right above my knees, which is where I need the most improvement.
So – you are probably wondering how I stay on track – right? Well really - if I didn’t plan my meals, my exercise / time, and then consistently follow through – it wouldn’t happen… As I’ve said before, being consistent is probably one of the hardest things to do, but if you are consistent, you will get the results you want. Also, it’s important to decide what will work for you – start by challenging yourself with a day, a week, a month – trust me if you do anything consistently for four weeks, you will get results.
Ok back to my day –
Food– pretty much the same as every other day up until dinner… So for dinner tonight I had 5 oz of baked haddock, 1 cup on green beans and 1 cup of salad.
Workout – OY! Marky’s leg workout … Just to remind you that workout consists of 8 split jumps, 8 jump squats, 20 body squats (3 times) – followed by 8-12 glute bridges, legs curls and low glute bridges on the ball (3 times) – followed by 3 sets of 40 walking lunges… ending with a 15 minute treadmill hike – top to bottom in 30’s – which is basically going to level 15 and decreasing each level by .5 every 30 seconds. Extra ab workout – completed…. See you in the morning!
Thursday Day 5
Good grief - am I done with this yet ?? Now I know why models are so cranky - this really isn't very fun - not that it's hard, it's just a lot of planning and preparing to eat this clean - Oy!
Workout - Upper body / Ab sculpt and 15 min top to bottom treadmill hike (start at level 15, drop a level each minute, until flat) 7:30 pm 1 mile jog on treadmill - did extra abs this morning -
Food -
7:00 Super smoothie
10:00 Oatmeal / egg whites
11:00 workout - have a meeting a 2:00 pm
12:30 5 shrimp / 2 cups of salad and 1 multi-grain pita bread
3:00 apple and almonds
5:30 4 oz of lean hamburg, 1 cup of mashed cauliflower and carrots, plus a salad....
7:30 1 Mile jog -
Water - 16 oz of detox tea and lemon - 84 oz of water with lemon wedges...
Week 2 - Wednesday Day 4
Got up at 6:00 AM to do my leg workout - even though it was hard, I think it needs to be a little harder to get the results I want....
3 sets of 10 - 1 leg squats to warm up
In a circuit - 3 sets of 12 each of the following:
Bulgarian Split squats with 2 10 lb kettlebells (will increase to 15 next time)
VS reverse lunge with 25 lb kettlebell - liked this
High step ups
20 body squats
next time will use 35lb bar to squat and add kettlebell swings with the pumpkin (25) :D
Did 4 mile walk at lunch, it was such a beautiful day out, and will do ab workout tonight...
Food -
stomach still upset so had oatmeal and eggs for breakfast
10:00 super smoothie
11:00 Walk
12:30 2 cups salad / 5 shrimp / 1/2 multi-grain pocket
3:30 Apple and 12 almonds
5:30 Spaghetti sauce with ground turkey over spaghetti squash plus a salad
Water 3 28 oz bottles., plus 16 oz AM / PM of detox tea with lemon.... feel like I am floating away......
Week 2 - Tuesday Day 3
Day off for exercise - yeah!! However will do an ab workout tonight since I missed yesterdays...
Food -
7:00 Super Smoothie
10:00 2 egg whites / 1/4 cup oatmeal
12:30 1 cup of quinoa pasta / 1/2 cup of ground turkey in sauce and 3 oz of chicken...
3:30 12 almonds / 1 apple
5:30 5 shrimp with 2 cups of salad....
Today felt easier than yesterday, not as hungry - although lots of sugar free gum being chewed..... have a feeling I will need to have a 1/2 smoothie around 8:00 pm....
Week 2 - Monday Day 2
OMG - If anyone out there thinks floor work is easy - think again!!! Wow - glad that is over with..... After dinner I "attempted" a 1 mile jog - made it about half way and then walked another 1.5 miles..... my legs were really sore, still full from dinner, and Ab workout never happened.... good grief!
Food - super hungry today - ended up going to bed at 9:30 so I didn't eat everything in the house -
7:00 AM Green Super Smoothie
10:00 2 Egg whites and 1/4 cup oatmeal
12:00 5 shrimp / 2 cups salad and 1/3 cup quinoa
1:30 40 minutes floor and ab work
3:00 apple and almonds
5:30 4 oz of breaded chicken, 1 cup mashed cauliflower and carrots, and 1 cup of salad.
Water - 28 oz AM, 28 oz workout, 14 oz PM, plus 2 - 8 oz cups of detox tea, 28 oz on way home......
Plan for Week 2!!
Food plan - pretty much the same as last week.
Revised workout schedule for the week - need to shock my body and keep it guessing to keep getting results...
Sunday - Sprints
Monday - Floor work
Tuesday - complete day off
Wednesday - Heavy leg day
Thursday - upper body sculpt / treadmill hike
Friday - Mark Leg workout
Saturday - upper body sculpt / treadmill hike
Each evening - 1 mile jog and extra ab workout!
Sunday Day 1
Food
8:00 AM Green Super Smoothie
10:00 2 Egg whites and 1/4 cup oatmeal
12:00 1/2 detour bar
2:00 2 pieces of Sara lee honey roasted turkey on 1/2 a pita bread with mustard
Did not eat enough today and went out to dinner starving.... NEVER a good idea!
4:00 Long Horns - 1 pc. bread with butter, Salad, Hamburg with no top bun (8 oz ate about 6 oz), mashed potato (ate about half) and a small ice cream from Sully's (1 scoop coffee and 1 scoop orange sherbet) - hey a girl needs a treat once in a while.....
Exercise - (8) 70 yard sprints, (2) 300 yard shuttle runs (run 25 feet back and forth 12 times) 100 walking lunges - 25 to warm up, 25 between sprints and shuttle runs, and 50 to cool down...
Oh and I'm sure I didn't drink enough water this weekend either .... need to figure out how to fix that -
(490)
Weight ... 132 /130 - down 2 lbs!!! Same
Waist ... 27 / 26 - down 1" !! 25.5 down another half - 1.5 in 2 weeks
L Waist ..30 / 29.5 down 1/2 " !!Same
Hips ... 37 / 36.75 - down 1/4" !! 36.5 down another 1/4 - .5 in 2 weeks
Thighs... 22 /21.5 - down 1/2" ea!!21.25 - down another 1/4
wow - so still down down 2lbs and another 1.25 inches - total inches 4 inches in two week!! Woo hoo!! So let me just say this - that "how bad do you want it" really applies - I've added extra cardio, have really been eating clean, and increased the intensity of my workouts - also - I know it is only for a period of time so I'm not going to burn out - everything that Val talked about in her when the scale don't move video - having an end goal - Yes - I put that god awful pic of myself out there and am determined to make you all proud of me and to feel deserving of that .... Just know you all can do this - "How bad do YOU want it"....
The results are in for week 2!!!
Weight ... 132 /130 - Still down 2 lbs!!!
Waist ... 27 / 26 / 25.5 down another 1/2 - 1.5 in 2 weeks
L Waist ..30 / 29.5 /29.5 - no change - .5 in 2 weeks
Hips ... 37 / 36.75 / 36.5 - down 1/4 - .5 in 2 weeks
Thighs... 22 /21.5 / 21.25 - down 1/2 ea - 1.5 inches combined!
WOW - so weight didn't move - still down 2lbs, but dropped another 1.25 inches. That makes a total of 4 inches in two weeks!! Woo hoo!! So let me just say this - "how bad do you want it?" what Val is always talking about really applies - I've added extra cardio, have been eating really clean, and have increased the intensity of my workouts - also, I know it is only for a short period of time, so I'm not going to get burned out or over-train ...
Just know you all can do this too - Just ask yourself - "How bad do YOU want it"....
One more week to go !!
(540)
Friday Day 6
Super excited right now - just have to get through the night, and tomorrow morning weigh-in and measurements....yeah!! So what do I expect tomorrow? Not a heck of a lot actually - I probably won't see any weight or measurement changes until the end of next week, which is ok with me… Especially since visually I am seeing some changes in my thighs right above my knees, which is where I need the most improvement.
So – you are probably wondering how I stay on track – right? Well really - if I didn’t plan my meals, my exercise / time, and then consistently follow through – it wouldn’t happen… As I’ve said before, being consistent is probably one of the hardest things to do, but if you are consistent, you will get the results you want. Also, it’s important to decide what will work for you – start by challenging yourself with a day, a week, a month – trust me if you do anything consistently for four weeks, you will get results.
Ok back to my day –
Food– pretty much the same as every other day up until dinner… So for dinner tonight I had 5 oz of baked haddock, 1 cup on green beans and 1 cup of salad.
Workout – OY! Marky’s leg workout … Just to remind you that workout consists of 8 split jumps, 8 jump squats, 20 body squats (3 times) – followed by 8-12 glute bridges, legs curls and low glute bridges on the ball (3 times) – followed by 3 sets of 40 walking lunges… ending with a 15 minute treadmill hike – top to bottom in 30’s – which is basically going to level 15 and decreasing each level by .5 every 30 seconds. Extra ab workout – completed…. See you in the morning!
Thursday Day 5
Good grief - am I done with this yet ?? Now I know why models are so cranky - this really isn't very fun - not that it's hard, it's just a lot of planning and preparing to eat this clean - Oy!
Workout - Upper body / Ab sculpt and 15 min top to bottom treadmill hike (start at level 15, drop a level each minute, until flat) 7:30 pm 1 mile jog on treadmill - did extra abs this morning -
Food -
7:00 Super smoothie
10:00 Oatmeal / egg whites
11:00 workout - have a meeting a 2:00 pm
12:30 5 shrimp / 2 cups of salad and 1 multi-grain pita bread
3:00 apple and almonds
5:30 4 oz of lean hamburg, 1 cup of mashed cauliflower and carrots, plus a salad....
7:30 1 Mile jog -
Water - 16 oz of detox tea and lemon - 84 oz of water with lemon wedges...
Week 2 - Wednesday Day 4
Got up at 6:00 AM to do my leg workout - even though it was hard, I think it needs to be a little harder to get the results I want....
3 sets of 10 - 1 leg squats to warm up
In a circuit - 3 sets of 12 each of the following:
Bulgarian Split squats with 2 10 lb kettlebells (will increase to 15 next time)
VS reverse lunge with 25 lb kettlebell - liked this
High step ups
20 body squats
next time will use 35lb bar to squat and add kettlebell swings with the pumpkin (25) :D
Did 4 mile walk at lunch, it was such a beautiful day out, and will do ab workout tonight...
Food -
stomach still upset so had oatmeal and eggs for breakfast
10:00 super smoothie
11:00 Walk
12:30 2 cups salad / 5 shrimp / 1/2 multi-grain pocket
3:30 Apple and 12 almonds
5:30 Spaghetti sauce with ground turkey over spaghetti squash plus a salad
Water 3 28 oz bottles., plus 16 oz AM / PM of detox tea with lemon.... feel like I am floating away......
Week 2 - Tuesday Day 3
Day off for exercise - yeah!! However will do an ab workout tonight since I missed yesterdays...
Food -
7:00 Super Smoothie
10:00 2 egg whites / 1/4 cup oatmeal
12:30 1 cup of quinoa pasta / 1/2 cup of ground turkey in sauce and 3 oz of chicken...
3:30 12 almonds / 1 apple
5:30 5 shrimp with 2 cups of salad....
Today felt easier than yesterday, not as hungry - although lots of sugar free gum being chewed..... have a feeling I will need to have a 1/2 smoothie around 8:00 pm....
Week 2 - Monday Day 2
OMG - If anyone out there thinks floor work is easy - think again!!! Wow - glad that is over with..... After dinner I "attempted" a 1 mile jog - made it about half way and then walked another 1.5 miles..... my legs were really sore, still full from dinner, and Ab workout never happened.... good grief!
Food - super hungry today - ended up going to bed at 9:30 so I didn't eat everything in the house -
7:00 AM Green Super Smoothie
10:00 2 Egg whites and 1/4 cup oatmeal
12:00 5 shrimp / 2 cups salad and 1/3 cup quinoa
1:30 40 minutes floor and ab work
3:00 apple and almonds
5:30 4 oz of breaded chicken, 1 cup mashed cauliflower and carrots, and 1 cup of salad.
Water - 28 oz AM, 28 oz workout, 14 oz PM, plus 2 - 8 oz cups of detox tea, 28 oz on way home......
Plan for Week 2!!
Food plan - pretty much the same as last week.
Revised workout schedule for the week - need to shock my body and keep it guessing to keep getting results...
Sunday - Sprints
Monday - Floor work
Tuesday - complete day off
Wednesday - Heavy leg day
Thursday - upper body sculpt / treadmill hike
Friday - Mark Leg workout
Saturday - upper body sculpt / treadmill hike
Each evening - 1 mile jog and extra ab workout!
Sunday Day 1
Food
8:00 AM Green Super Smoothie
10:00 2 Egg whites and 1/4 cup oatmeal
12:00 1/2 detour bar
2:00 2 pieces of Sara lee honey roasted turkey on 1/2 a pita bread with mustard
Did not eat enough today and went out to dinner starving.... NEVER a good idea!
4:00 Long Horns - 1 pc. bread with butter, Salad, Hamburg with no top bun (8 oz ate about 6 oz), mashed potato (ate about half) and a small ice cream from Sully's (1 scoop coffee and 1 scoop orange sherbet) - hey a girl needs a treat once in a while.....
Exercise - (8) 70 yard sprints, (2) 300 yard shuttle runs (run 25 feet back and forth 12 times) 100 walking lunges - 25 to warm up, 25 between sprints and shuttle runs, and 50 to cool down...
Oh and I'm sure I didn't drink enough water this weekend either .... need to figure out how to fix that -
(490)
Weight ... 132 /130 - down 2 lbs!!! Same
Waist ... 27 / 26 - down 1" !! 25.5 down another half - 1.5 in 2 weeks
L Waist ..30 / 29.5 down 1/2 " !!Same
Hips ... 37 / 36.75 - down 1/4" !! 36.5 down another 1/4 - .5 in 2 weeks
Thighs... 22 /21.5 - down 1/2" ea!!21.25 - down another 1/4
wow - so still down down 2lbs and another 1.25 inches - total inches 4 inches in two week!! Woo hoo!! So let me just say this - that "how bad do you want it" really applies - I've added extra cardio, have really been eating clean, and increased the intensity of my workouts - also - I know it is only for a period of time so I'm not going to burn out - everything that Val talked about in her when the scale don't move video - having an end goal - Yes - I put that god awful pic of myself out there and am determined to make you all proud of me and to feel deserving of that .... Just know you all can do this - "How bad do YOU want it"....
Tuesday, April 13, 2010
Week 1 status - 3 week mini Challenge (day 2 -7)
Saturday Day 7!! Results are in!!
Well I think I've even surprised myself here... Yes this has been a hard week, but I made it and am still in one piece! Was it worth my efforts - Oh Ya!!
So after 1 full week of consistently eating clean and working out - here are my results...
Weight 130 - down 2 lbs!!
Waist 26 - down 1" !!
L Waist 29.5 - down 1/2" !!
Hips 36 3/4 - down 1/4" !!
Thighs 21.5 - down 1/2" each!!
Wow - that is 2lbs and 2 3/4 inches in ONE week!! Now onto week two... in the meantime - I'd like to throw out a little challenge... I'd like you to try to get through this next week eating 90/10 clean and getting in 6 workouts - is it easy - no, is it fun - hell no - can you do it - hell ya!! All you need to do is make a plan and follow it - be consistent - if you have to, focus on getting through one day at a time... If you need help on how to do that, check out my Goal Setting blog. If you need more help - send me an email ... This is very do-able - just ask yourself "how bad do you want it"..... Oh, and if you happen to take me up on my offer - please share your results - you may just inspire someone else!
Friday Day 6 ... Mood - Crabby pants have finally left the building and the fog has cleared from my head - Today I bounced out of bed feeling great!
Food
6:30 Green Superfood Smoothie
9:30 2 Egg whites / 1/4 cup oatmeal
12:00 5 shrimp, 2 cups salad and 1/3 cup quiona
1:00 Was starving, why, I don't know - but ate a small bag of trail mix (240 cals)
1:30 Upper body sculpt workout
3:30 cup of coffee
6:00 4 oz of turkey tenders, salad, 1 cup raw broccoli and 1/3 cup quinoa..
8:00 feeling really hungry tonight - may have to have a 1/2 smoothie.....
Exercise - Legs are kinda burned out - so going to do upper body, abs and some cardio if time - need to get about 45 - 50 mins in..... Tomorrow AM - weight and measurements to see if all my hard paid off - wish me luck!
Water - 2 of 28 oz bottles with lemon, 28 oz of detox tea, last 28 oz plain water...
( 425)
Thursday Day 5- Woke up a little hungry this morning so I had my egg whites and oatmeal first - Green smoothie at 10:00, and because I was still super full at 12:30, held off from lunch until after workout - ate my almonds to hold me over.... I think I was still full because in addition to the water from my morning drive, I drank another 14 oz of detox tea with lemon - have to say it tasted much better yesterday - bleck! Consumed 28 oz during workout - another 14 oz of that awful tea in the afternoon, and then 28 oz on the ride home...
Mood - a tad edgy - walked down the stairs to the vending machine, then turned around and grabbed a cup of coffee instead,. whew - that was close - one more day to go - weigh in on Saturday morning..... gosh - I hope I can make it - feel like I could crack anytime now.... Still have a severe case of the crabby pants.
Food
3 egg whites / 1/2 cup oatmeal
Super smoothie
almonds
$30 treadmill workout (check the link if you don't know what that is)
5 shrimp, 1/3 cup quinoa and 2 cups salad
5 oz Haddock, 1 cup green beans and salad
oh and a handful of cashews.... : (
Exercise - 3 sets of the $30 Treadmill, 1 mile slow jog after dinner and extra Ab workout - Slow jog was really tough - got 1/2 mile in then walked a 1/4 and ran the last quarter - hmmm might need to take an extra day off moving forward and do 5 days a week - my body is feeling tired. I'm doing a lot of leg work without much recovery time.... will let you know... Have a great night!
Wednesday Day 4 - Well darn - fell off the wagon a little last night - Had a pita pocket with my salad and shrimp, not too bad - but then I went to the store to get some lemons for my water, and ended up with a mounds bar.... I knew I should have just stayed home - in the back of my mind I think I knew I was going to get something - we always do!
Today I changed things up a bit - It was so nice outside I went for a 4 mile power walk with my friend Beth instead of doing my leg workout, which I will do tonight.
During the day I drank 24 oz of detox tea with a little honey and a half of lemon, 56 oz of water with lemon, and 28 oz of regular water on the ride home.
Food -
7:00 AM Super-food Green Smoothie
9:30 AM 2 Egg Whites and 1/4 cup oatmeal
12:00 PM 5 shrimp, 2 cups salad and 1/3 cup quiona
1:00 - 2:00 PM Walk
3:00 PM 12 almonds and an apple
5:30 PM 1/2 cup quiona pasta, 1/2 cup ground turkey with sauce and 1 cup of salad
7:30 PM Leg workout - wow - came so close to skipping - night-time is the hardest time for me to get motivated for a workout - but I do know this about myself so I try NOT to schedule workouts in the evening.... Wow - am I tired - really kicked my own butt and I loved it ; )
(422)
Tuesday Day 3 - Wow is my body tired.... glad it's my day off... Still struggling with water a bit - will just have to focus here ... Food - no cheating so far!! Woo hoo!! ... and even more surprising no wine for 5 days now - When I did the Valerie Waters Diamond Club last year, one of the keys to my success was cutting the alcohol out - had no idea it was that bad for weight loss - I thought a glass of red wine was good for you... well it may be, but as far as your body is concerned it is a toxin and the first thing your liver does is work to filter that toxin out of your system... and oh, by the way, while it is doing that, it is NOT metabolizing the fat in your body. Another Ah-ha moment for me...According to Ask.com It takes your body around 1 hour to process 1 Unit of Alcohol, so that's about 8 oz of beer, less than a 1 oz shot or 2/3 of a 4 oz glass of wine. That number is for people with a healthy liver. For others, it may take longer.
Drinking 16 oz will take your body 4 hours to process the alcohol, increased or decreased by the amount of food in your digestive system and the health state of your liver. Usually on a good night out the Units will stack up, keeping you over the legal limit to drink and drive far far longer.
Honestly how many of us have ONE 4 oz glass of wine - one of my glasses is probably 6-8 oz... good grief - right?
Oh and lastly, I've been wondering why my brain has been a little fuzzy.... thought it was the lack of sleep after my granddaughter was born - now I think it's from cutting the sugar and carbs out of my diet - body is in full detox. Hopefully if all goes well by tomorrow my head should start to come back...... I can only hope!
Monday Day 2 - off to a great start ! Food and workout on point!! Water has been a little difficult to get back on track with - at noon I only had 28 oz in... Got another 1/2 in before 1:30 PM workout - got a full one in during workout - and another half through the afternoon. Last one on the way home... A goal for water should ALWAYS be between 80 and 100 oz.... My intake goal is 112 oz daily, which is 4 of my water bottles... Also, going to start adding fresh squeezed lemon to my water - lemon is a natural diuretic. Consuming anything sour makes the liver and gallbladder purge stored toxins. The liver is especially important for weight loss and overall health. When the liver is filled with toxins, it cannot do its critical tasks in metabolizing fat (which we want).
Workout - Action Hero Babe Build - Changed up a few exercises to increase intensity - like reverse lunge - added 20lb dumbbell and Bulgarian Split Squats, a favorite of Linda M's - added a 15lb dumbbell in each hand..... kinda tricky while trying to keep my balance. As I mentioned before, I'm trying to build my quads to push that darn cellulite O-U-T! 7 pm completed 1 mile jog and extra ab workout...... Too much fun right!
(385)
Well I think I've even surprised myself here... Yes this has been a hard week, but I made it and am still in one piece! Was it worth my efforts - Oh Ya!!
So after 1 full week of consistently eating clean and working out - here are my results...
Weight 130 - down 2 lbs!!
Waist 26 - down 1" !!
L Waist 29.5 - down 1/2" !!
Hips 36 3/4 - down 1/4" !!
Thighs 21.5 - down 1/2" each!!
Wow - that is 2lbs and 2 3/4 inches in ONE week!! Now onto week two... in the meantime - I'd like to throw out a little challenge... I'd like you to try to get through this next week eating 90/10 clean and getting in 6 workouts - is it easy - no, is it fun - hell no - can you do it - hell ya!! All you need to do is make a plan and follow it - be consistent - if you have to, focus on getting through one day at a time... If you need help on how to do that, check out my Goal Setting blog. If you need more help - send me an email ... This is very do-able - just ask yourself "how bad do you want it"..... Oh, and if you happen to take me up on my offer - please share your results - you may just inspire someone else!
Friday Day 6 ... Mood - Crabby pants have finally left the building and the fog has cleared from my head - Today I bounced out of bed feeling great!
Food
6:30 Green Superfood Smoothie
9:30 2 Egg whites / 1/4 cup oatmeal
12:00 5 shrimp, 2 cups salad and 1/3 cup quiona
1:00 Was starving, why, I don't know - but ate a small bag of trail mix (240 cals)
1:30 Upper body sculpt workout
3:30 cup of coffee
6:00 4 oz of turkey tenders, salad, 1 cup raw broccoli and 1/3 cup quinoa..
8:00 feeling really hungry tonight - may have to have a 1/2 smoothie.....
Exercise - Legs are kinda burned out - so going to do upper body, abs and some cardio if time - need to get about 45 - 50 mins in..... Tomorrow AM - weight and measurements to see if all my hard paid off - wish me luck!
Water - 2 of 28 oz bottles with lemon, 28 oz of detox tea, last 28 oz plain water...
( 425)
Thursday Day 5- Woke up a little hungry this morning so I had my egg whites and oatmeal first - Green smoothie at 10:00, and because I was still super full at 12:30, held off from lunch until after workout - ate my almonds to hold me over.... I think I was still full because in addition to the water from my morning drive, I drank another 14 oz of detox tea with lemon - have to say it tasted much better yesterday - bleck! Consumed 28 oz during workout - another 14 oz of that awful tea in the afternoon, and then 28 oz on the ride home...
Mood - a tad edgy - walked down the stairs to the vending machine, then turned around and grabbed a cup of coffee instead,. whew - that was close - one more day to go - weigh in on Saturday morning..... gosh - I hope I can make it - feel like I could crack anytime now.... Still have a severe case of the crabby pants.
Food
3 egg whites / 1/2 cup oatmeal
Super smoothie
almonds
$30 treadmill workout (check the link if you don't know what that is)
5 shrimp, 1/3 cup quinoa and 2 cups salad
5 oz Haddock, 1 cup green beans and salad
oh and a handful of cashews.... : (
Exercise - 3 sets of the $30 Treadmill, 1 mile slow jog after dinner and extra Ab workout - Slow jog was really tough - got 1/2 mile in then walked a 1/4 and ran the last quarter - hmmm might need to take an extra day off moving forward and do 5 days a week - my body is feeling tired. I'm doing a lot of leg work without much recovery time.... will let you know... Have a great night!
Wednesday Day 4 - Well darn - fell off the wagon a little last night - Had a pita pocket with my salad and shrimp, not too bad - but then I went to the store to get some lemons for my water, and ended up with a mounds bar.... I knew I should have just stayed home - in the back of my mind I think I knew I was going to get something - we always do!
Today I changed things up a bit - It was so nice outside I went for a 4 mile power walk with my friend Beth instead of doing my leg workout, which I will do tonight.
During the day I drank 24 oz of detox tea with a little honey and a half of lemon, 56 oz of water with lemon, and 28 oz of regular water on the ride home.
Food -
7:00 AM Super-food Green Smoothie
9:30 AM 2 Egg Whites and 1/4 cup oatmeal
12:00 PM 5 shrimp, 2 cups salad and 1/3 cup quiona
1:00 - 2:00 PM Walk
3:00 PM 12 almonds and an apple
5:30 PM 1/2 cup quiona pasta, 1/2 cup ground turkey with sauce and 1 cup of salad
7:30 PM Leg workout - wow - came so close to skipping - night-time is the hardest time for me to get motivated for a workout - but I do know this about myself so I try NOT to schedule workouts in the evening.... Wow - am I tired - really kicked my own butt and I loved it ; )
(422)
Tuesday Day 3 - Wow is my body tired.... glad it's my day off... Still struggling with water a bit - will just have to focus here ... Food - no cheating so far!! Woo hoo!! ... and even more surprising no wine for 5 days now - When I did the Valerie Waters Diamond Club last year, one of the keys to my success was cutting the alcohol out - had no idea it was that bad for weight loss - I thought a glass of red wine was good for you... well it may be, but as far as your body is concerned it is a toxin and the first thing your liver does is work to filter that toxin out of your system... and oh, by the way, while it is doing that, it is NOT metabolizing the fat in your body. Another Ah-ha moment for me...According to Ask.com It takes your body around 1 hour to process 1 Unit of Alcohol, so that's about 8 oz of beer, less than a 1 oz shot or 2/3 of a 4 oz glass of wine. That number is for people with a healthy liver. For others, it may take longer.
Drinking 16 oz will take your body 4 hours to process the alcohol, increased or decreased by the amount of food in your digestive system and the health state of your liver. Usually on a good night out the Units will stack up, keeping you over the legal limit to drink and drive far far longer.
Honestly how many of us have ONE 4 oz glass of wine - one of my glasses is probably 6-8 oz... good grief - right?
Oh and lastly, I've been wondering why my brain has been a little fuzzy.... thought it was the lack of sleep after my granddaughter was born - now I think it's from cutting the sugar and carbs out of my diet - body is in full detox. Hopefully if all goes well by tomorrow my head should start to come back...... I can only hope!
Monday Day 2 - off to a great start ! Food and workout on point!! Water has been a little difficult to get back on track with - at noon I only had 28 oz in... Got another 1/2 in before 1:30 PM workout - got a full one in during workout - and another half through the afternoon. Last one on the way home... A goal for water should ALWAYS be between 80 and 100 oz.... My intake goal is 112 oz daily, which is 4 of my water bottles... Also, going to start adding fresh squeezed lemon to my water - lemon is a natural diuretic. Consuming anything sour makes the liver and gallbladder purge stored toxins. The liver is especially important for weight loss and overall health. When the liver is filled with toxins, it cannot do its critical tasks in metabolizing fat (which we want).
Workout - Action Hero Babe Build - Changed up a few exercises to increase intensity - like reverse lunge - added 20lb dumbbell and Bulgarian Split Squats, a favorite of Linda M's - added a 15lb dumbbell in each hand..... kinda tricky while trying to keep my balance. As I mentioned before, I'm trying to build my quads to push that darn cellulite O-U-T! 7 pm completed 1 mile jog and extra ab workout...... Too much fun right!
(385)
Sunday, April 11, 2010
3 Week mini challenge...
So in Valerie Waters Red Carpet Ready Club, I've issued a mini 3 week challenge for myself, which I thought I'd share with you here.... Now that others will be watching maybe I will push myself a little harder...
As I've mentioned in another post, my lower body has always been my problem area - arms, back, abs - not so much ... butt, hips, thighs - oy... This girl is definitely a pear shape...
When I started Val's program in January of 2009 - my stats were as follows:
Weight 147
Waist 28.5
Low Waist 32
Hips 141.5
Thighs 25
After 8 weeks
Weight 136 - down 11 lbs
Waist 26 - down 2.5 inches
Hips 39 - down 2.5 inches
Thighs 23 - down 2 inches
Over all inches lost over my entire body.... 13.25 !! Not too shabby - right? Percentage-wise - I lost 30% of my total weight loss in the first 4 weeks and 55% of my total weight loss in 8 - after that it was harder and took longer to get a pound off - plus at that point I have to think some of the fat was being replaced by muscle - and as we all know - muscle weights more than fat ....
November 2009 was my all time low - weight was 127 and total inches down 25.25 - yowza!!! But after the holidays around Jan 1, I was up 5 lbs and 6 inches, which ended up being an inch or so increase to my waist, low waist, hips and thighs.... Not horrible - plus I've been able to maintain a 15lb and 19 inch loss over the past year.... I should be happy about this, shouldn't I?
So why the need for this mini challenge - Well honestly, the last time I got comfortable and lost focus, I ended up at 147 lbs and barely fitting in any of my pants, skirts, or shorts. I was embarrassed to go out in public in a pair of shorts or walking with confidence on the beach... Like I've said before, at almost 48 now, I feel as good as I did 20 years ago, maybe even better, but one thing is still hanging around - a little dark cloud over all my success... The darn cellulite on my thighs... I am determined by this summer to get it O-F-F! This means a cleaner diet and a lot harder work..... So with that said here is my plan:
This plan will consist of Val's principles and workouts - she is a staple forever in my life (http://valeriewaters.com/) ... also I've added some sprints and a grueling leg workout compliments of the anchor in my life and my husband, Mark - another fantastic trainer - for you ladies who work out with him - you know what I'm talking about (http://markoneworkout.blogspot.com/) ... Also I am hoping the Superfood journey I've started on courtesy of Ryan Orrico, and additional food and workout advice from my good friend Linda Muszynski (http://fitin-lindam.blogspot.com/2010/04/are-you-in-or-out-of-control.html) with be the final piece of my fitness puzzle...
Workouts - basically the same - adding extra cardio
Sunday - AM -Sprints / PM - 1 mile slow jog
Monday - AM - Valerie Waters Action Hero Babe Build / PM - 1 mile slow jog
Tuesday - Off
Wed - AM - Leg workout / PM - 1 mile slow jog
Thursday - AM - High Intensity Interval Training / PM - 1 mile slow jog
Friday - AM - Valerie Waters Action Hero Babe Burn / PM - 1 mile slow jog
Saturday - AM - High Intensity Interval Training / PM - 1 mile slow jog....
Food - basically the same
6:45 AM Super Green Smoothie
9:30 AM Egg whites and Oatmeal
11:30 5 Shrimp / Salad and 1/3 cup Quiona
1:00 PM Workout
3:00 PM Apple / 12 Almonds
5:30 PM Dinner - lean protein, 1 - 2 cup of veggies and /or salad
As I've mentioned in another post, my lower body has always been my problem area - arms, back, abs - not so much ... butt, hips, thighs - oy... This girl is definitely a pear shape...
When I started Val's program in January of 2009 - my stats were as follows:
Weight 147
Waist 28.5
Low Waist 32
Hips 141.5
Thighs 25
After 8 weeks
Weight 136 - down 11 lbs
Waist 26 - down 2.5 inches
Hips 39 - down 2.5 inches
Thighs 23 - down 2 inches
Over all inches lost over my entire body.... 13.25 !! Not too shabby - right? Percentage-wise - I lost 30% of my total weight loss in the first 4 weeks and 55% of my total weight loss in 8 - after that it was harder and took longer to get a pound off - plus at that point I have to think some of the fat was being replaced by muscle - and as we all know - muscle weights more than fat ....
November 2009 was my all time low - weight was 127 and total inches down 25.25 - yowza!!! But after the holidays around Jan 1, I was up 5 lbs and 6 inches, which ended up being an inch or so increase to my waist, low waist, hips and thighs.... Not horrible - plus I've been able to maintain a 15lb and 19 inch loss over the past year.... I should be happy about this, shouldn't I?
So why the need for this mini challenge - Well honestly, the last time I got comfortable and lost focus, I ended up at 147 lbs and barely fitting in any of my pants, skirts, or shorts. I was embarrassed to go out in public in a pair of shorts or walking with confidence on the beach... Like I've said before, at almost 48 now, I feel as good as I did 20 years ago, maybe even better, but one thing is still hanging around - a little dark cloud over all my success... The darn cellulite on my thighs... I am determined by this summer to get it O-F-F! This means a cleaner diet and a lot harder work..... So with that said here is my plan:
This plan will consist of Val's principles and workouts - she is a staple forever in my life (http://valeriewaters.com/) ... also I've added some sprints and a grueling leg workout compliments of the anchor in my life and my husband, Mark - another fantastic trainer - for you ladies who work out with him - you know what I'm talking about (http://markoneworkout.blogspot.com/) ... Also I am hoping the Superfood journey I've started on courtesy of Ryan Orrico, and additional food and workout advice from my good friend Linda Muszynski (http://fitin-lindam.blogspot.com/2010/04/are-you-in-or-out-of-control.html) with be the final piece of my fitness puzzle...
Workouts - basically the same - adding extra cardio
Sunday - AM -Sprints / PM - 1 mile slow jog
Monday - AM - Valerie Waters Action Hero Babe Build / PM - 1 mile slow jog
Tuesday - Off
Wed - AM - Leg workout / PM - 1 mile slow jog
Thursday - AM - High Intensity Interval Training / PM - 1 mile slow jog
Friday - AM - Valerie Waters Action Hero Babe Burn / PM - 1 mile slow jog
Saturday - AM - High Intensity Interval Training / PM - 1 mile slow jog....
6:45 AM Super Green Smoothie
9:30 AM Egg whites and Oatmeal
11:30 5 Shrimp / Salad and 1/3 cup Quiona
1:00 PM Workout
3:00 PM Apple / 12 Almonds
5:30 PM Dinner - lean protein, 1 - 2 cup of veggies and /or salad
- Monday - 4 oz of Chicken
- Tuesday - 4 oz of Fish
- Wednesday - 4 oz of Ground Turkey
- Thursday - 4 oz of Chicken
- Friday - 4 oz of Fish
- Saturday - 3 oz of Beef
- Sunday - 4 oz of Turkey
I hope you enjoy my journey - after these three weeks I will see where I'm at, and at that point I will re-evaluate to see if I need to switch things up.... As our bodies adapt and we get in better shape, we need to switch things up and kick our own butts to reach the next level of fitness. Lord help me!
Stats as of April 11, 2010
Weight 132
Waist 27
Low Waist 30
Hips 37
Thighs 22
Day 1 Completed!!
Warm up 1 set of 20 walking lunges
6 sets of Sprints (70 yards)
1 set of 20 walking lunges
2 sets of shuttle runs (12 x 25 yard times)
cool down 1 set of 50 walking lunges
Stats as of April 11, 2010
Weight 132
Waist 27
Low Waist 30
Hips 37
Thighs 22
Day 1 Completed!!
Warm up 1 set of 20 walking lunges
6 sets of Sprints (70 yards)
1 set of 20 walking lunges
2 sets of shuttle runs (12 x 25 yard times)
cool down 1 set of 50 walking lunges
Friday, April 9, 2010
The Superfood Experiment! Aloe Vera!!
Ok – so I thought aloe vera was only good for one thing – putting on sunburns - boy was I wrong… Besides having numerous vitamins, minerals, etc, etc, and yes, etc… it is also helpful for all types of digestive problems like colitis, ulcers, irritable bowel syndrome, and “Reducing Inflammation, Radiation Sickness, Cancer, Heart Disease, and Diabetes” – which is a section title under benefits on page 168. Wow – who knew! Personally, I feel like every time I turn around someone I know or love is being affected by cancer or diabetes. I had an Aunt pass from cancer, I currently have an Aunt fighting cancer, and my mother and mother-in-law both have diabetes.
There was a study done in Italy on forty-eight patients – half were treated with some dosage of aloe vera, which was added to their main treatment drugs, while the other half was not. Of the ones treated with the aloe vera – two actually had improvement, and fourteen stabilized. In the group without the aloe vera, only seven stabilized. As I mentioned above, I have an Aunt fighting cancer, so I decided to go on-line and order her some aloe capsules which she agreed to take. At this point, why not - right?
Also mentioned above is that aloe vera can help with diabetes. Raw gel of fresh aloe vera has aided in the normalization of blood sugar, helping to lessen the symptoms of diabetes. I found more interesting information regarding the diabetic benefits of aloe vera on the web...
6)Aloe Vera Gel
Although aloe vera gel is better known as a home remedy for minor burns and other skin conditions, recent animal studies suggest that aloe vera gel may help people with diabetes.
A Japanese study evaluated the effect of aloe vera gel on blood sugar. Researchers isolated a number of active phytosterol compounds from the gel that were found to reduce blood glucose and glycosylated hemoglobin levels.
http://altmedicine.about.com/cs/conditionsatod/a/Diabetes.htm
http://altmedicine.about.com/od/herbsupplementguide/a/Aloe.htm
Other benefits – Hydration, Glutathione (which is an antioxidant critical to the production of white blood cells), helps keeps the kidneys healthy, also aloe vera has been used topically to treat: abrasions, acne, athlete’s foot, blemishes, brown spots, burns, eczema, hemorrhoids, insects bites, insect stings, jellyfish stings, poison ivy, poison oak, psoriasis, rashes, scarring, skin allergies, skin cancer, skin infections, staph infections, stretch marks, sunburns, varicose veins and wounds… Of course, I can only speak to my experience with sunburns, and do agree that aloe vera works well in this instance.
Here are a few more links that talk more about aloe vera and its healing benefits….
http://www.naturalnews.com/021858.html
http://health.centreforce.com/health/aloe.html
(360)
There was a study done in Italy on forty-eight patients – half were treated with some dosage of aloe vera, which was added to their main treatment drugs, while the other half was not. Of the ones treated with the aloe vera – two actually had improvement, and fourteen stabilized. In the group without the aloe vera, only seven stabilized. As I mentioned above, I have an Aunt fighting cancer, so I decided to go on-line and order her some aloe capsules which she agreed to take. At this point, why not - right?
Also mentioned above is that aloe vera can help with diabetes. Raw gel of fresh aloe vera has aided in the normalization of blood sugar, helping to lessen the symptoms of diabetes. I found more interesting information regarding the diabetic benefits of aloe vera on the web...
6)Aloe Vera Gel
Although aloe vera gel is better known as a home remedy for minor burns and other skin conditions, recent animal studies suggest that aloe vera gel may help people with diabetes.
A Japanese study evaluated the effect of aloe vera gel on blood sugar. Researchers isolated a number of active phytosterol compounds from the gel that were found to reduce blood glucose and glycosylated hemoglobin levels.
http://altmedicine.about.com/cs/conditionsatod/a/Diabetes.htm
http://altmedicine.about.com/od/herbsupplementguide/a/Aloe.htm
Other benefits – Hydration, Glutathione (which is an antioxidant critical to the production of white blood cells), helps keeps the kidneys healthy, also aloe vera has been used topically to treat: abrasions, acne, athlete’s foot, blemishes, brown spots, burns, eczema, hemorrhoids, insects bites, insect stings, jellyfish stings, poison ivy, poison oak, psoriasis, rashes, scarring, skin allergies, skin cancer, skin infections, staph infections, stretch marks, sunburns, varicose veins and wounds… Of course, I can only speak to my experience with sunburns, and do agree that aloe vera works well in this instance.
Here are a few more links that talk more about aloe vera and its healing benefits….
http://www.naturalnews.com/021858.html
http://health.centreforce.com/health/aloe.html
(360)
Saturday, April 3, 2010
Charlee Faith has arrived -
Wanted to apologize for not getting to the other superfoods this week, but the truth of the matter is my daughter just had a baby girl - so I have been a tad preocupied....
Thanks for stopping in - I hope to get back to blogging shortly.
Thanks for stopping in - I hope to get back to blogging shortly.
Tuesday, March 30, 2010
The Superfood Experiment! Marine Phytoplankton "The Basis for all Life"
Superfoods - by David Wolfe
Ok – If I could only have one of these products – this would be it. Why... because this one superfood contains almost everything we need to survive. Seriously! How bizarre is it that the smallest plant organism on the planet contains all nine amino acids (the ones the body can’t make), the essential fatty acids omega-3 and 6, vitamins A, B1-6 and 12, and major traces of minerals. No wonder it’s called “The Basis of all Life”.
Marine Phytoplankton – IS the starting point of the Earth’s entire food chain. Not only that, but gram for gram it is said to be the most nutrient-dense alkaline superfood on the planet. The largest mammal that has ever lived, the blue whale, feeds mainly on Marine Phytoplankton. It is said that this whale has the healthiest nervous system of any living mammal from consuming this food – not only that but it lives between 80 and 150 years, and remains sexually active until death.(...not sure why the author thought this was important, but he is after all a man - right...)
To continue, studies show that this super food contains every nutrient needed for the creation and maintenance of new cells, and it is exactly what human cell membranes need to carry out their metabolism. This I thought was really interesting - this food is 100% bioavailable to the human body - meaning NONE of it goes to waste - some of the healthiest foods out there are only 50% bioavailable. Lastly, like AFA Blue Green Algae and Spirulina, this superfood is over 60 percent protein by weight – WOW - talk about more bang for your buck - below are more fun facts about this amazing superfood!
Known benefits....
• It provides solid consistent energy through out the day, without additional stimulation - (this I've found to be true)
• Helps Improve the immune system
• Has Anti-inflammatory properties
• Because this is a high mineral food you can detoxify the body without demineralization, which means– your body will not take minerals from it's bones and vital organs.
• Helps with weight loss
• Because this superfood contains the smallest size of all micro-algae and several of its nutrients, allowing them to cross the blood-brain barrier, it is able to feed the master glands located deep within the brain, which helps with mental clarity and improved memory. (ok - I desperately need this one..)
• For the Athletes... the chlorophyll intake increases oxygen uptake - meaning more fuel to the muscles, which helps improve performance and endurance.
• Faster recovery due to the combined effects of cellular repair
• Increase in energy and vitality
• Improves digestion, circulation and eye sight (pg 149-51)
Amazing right? Coming next - Aloe Vera, Hemp and Coconut! Enjoy
(295)
Ok – If I could only have one of these products – this would be it. Why... because this one superfood contains almost everything we need to survive. Seriously! How bizarre is it that the smallest plant organism on the planet contains all nine amino acids (the ones the body can’t make), the essential fatty acids omega-3 and 6, vitamins A, B1-6 and 12, and major traces of minerals. No wonder it’s called “The Basis of all Life”.
Marine Phytoplankton – IS the starting point of the Earth’s entire food chain. Not only that, but gram for gram it is said to be the most nutrient-dense alkaline superfood on the planet. The largest mammal that has ever lived, the blue whale, feeds mainly on Marine Phytoplankton. It is said that this whale has the healthiest nervous system of any living mammal from consuming this food – not only that but it lives between 80 and 150 years, and remains sexually active until death.(...not sure why the author thought this was important, but he is after all a man - right...)
To continue, studies show that this super food contains every nutrient needed for the creation and maintenance of new cells, and it is exactly what human cell membranes need to carry out their metabolism. This I thought was really interesting - this food is 100% bioavailable to the human body - meaning NONE of it goes to waste - some of the healthiest foods out there are only 50% bioavailable. Lastly, like AFA Blue Green Algae and Spirulina, this superfood is over 60 percent protein by weight – WOW - talk about more bang for your buck - below are more fun facts about this amazing superfood!
Known benefits....
• It provides solid consistent energy through out the day, without additional stimulation - (this I've found to be true)
• Helps Improve the immune system
• Has Anti-inflammatory properties
• Because this is a high mineral food you can detoxify the body without demineralization, which means– your body will not take minerals from it's bones and vital organs.
• Helps with weight loss
• Because this superfood contains the smallest size of all micro-algae and several of its nutrients, allowing them to cross the blood-brain barrier, it is able to feed the master glands located deep within the brain, which helps with mental clarity and improved memory. (ok - I desperately need this one..)
• For the Athletes... the chlorophyll intake increases oxygen uptake - meaning more fuel to the muscles, which helps improve performance and endurance.
• Faster recovery due to the combined effects of cellular repair
• Increase in energy and vitality
• Improves digestion, circulation and eye sight (pg 149-51)
Amazing right? Coming next - Aloe Vera, Hemp and Coconut! Enjoy
(295)
Friday, March 26, 2010
The Superfood Experiment! Spirulina and Blue-Green Algae! That' right...
Superfoods: ... by David Wolfe
Ok – since my last post I found Royal Jelly in Honey and Coconut Water at Whole Foods. The nice thing about the royal jelly being in honey is I get the benefit of the honey and the royal jelly in one product, plus the honey helps sweeten my smoothie, which it needed.... and the coconut water... well you'll have to stay tuned for that one.....
Let's get to it...
Spirulina - also known as the Protein Queen. Spirulina is an algae superfood that is 65 -70 percent protein, the highest concentration of protein found in any food… It contains 18 amino acids including all eight essential amino acids, and is so rich in nutrition that some believe you can actually live on it for quite some time. (pg. 109) It is also said to be a blood builder since it contains as much iron as red meat - sounds like a must have for vegetarians!
Since the absence of certain amino acids can cause many different issues for our bodies, the high concentration of protein in this superfood is said to help balance the brains chemistry. For example - the absence of tryptophan can lead to a deficiency in serotonin. Serotonin helps us deal with stress, and deficiencies in serotonin have been associated with depression, and other disorders. (pg 111) (Wouldn’t it be nice to get everyone off SSIRs?)
Lastly – this food is rich in a little thing called brilliant blue polypeptide – know as phycocyanin. This blue pigment helps induce the production of stem cells, which are basic cells that can turn into both red and white blood cells. (pg 112) Spirulina is also high in several antioxidants that have benefits known to increase life span and improve the immune system, build and purify the blood, improve vision, is a health-enhancing metabolic enzyme, and lastly has the blue pigment known to help stimulate stem cells production. (pg 113)
Next up - AFA Super Blue-Green Algae – AFA is made primarily of soft proteins that are easily digested by our intestinal bacteria which in turn feed our blood and cells. (pg 126) This makes it one of the most digestible and utilized protein food in all of nature.
AFAs have an extraordinary concentration of the blue-pigment which helps preload the immune system by stimulating the production of more stem cells. (pg 126-7) It is also high in protein, second to Spirulina at 60%, and has a high concentration of PEA, like Cacao, which increases the brain chemicals that control our ability to pay attention and stay alert (ok – I’ve been saying I’ve felt more alert lately haven’t I?) In fact the synergy between the two (AFA and Cacao), is said to form a strong ability to focus and pay attention even for those with ADD. (hmmm - Wouldn’t it be nice to give kids chocolate and algae instead of the drug Riddlen?)
PEA is also said to be part of the endorphin induced “runners high” that enhances energy, mood and attention. (Again, I agree with this due to my personal experience lately – I feel amazing!) Lastly and more importantly, as with Cacao, PEA appears to be the primary active ingredients that inhibits appetite and helps people to lose weight.
Ok – I’m starting to see a pattern here… It looks like nature has given us everything we need to live a long life and be healthy – I have to wonder why most of us don’t know about this…..
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SuperFood Link to view products
Ok – since my last post I found Royal Jelly in Honey and Coconut Water at Whole Foods. The nice thing about the royal jelly being in honey is I get the benefit of the honey and the royal jelly in one product, plus the honey helps sweeten my smoothie, which it needed.... and the coconut water... well you'll have to stay tuned for that one.....
Let's get to it...
Spirulina - also known as the Protein Queen. Spirulina is an algae superfood that is 65 -70 percent protein, the highest concentration of protein found in any food… It contains 18 amino acids including all eight essential amino acids, and is so rich in nutrition that some believe you can actually live on it for quite some time. (pg. 109) It is also said to be a blood builder since it contains as much iron as red meat - sounds like a must have for vegetarians!
Since the absence of certain amino acids can cause many different issues for our bodies, the high concentration of protein in this superfood is said to help balance the brains chemistry. For example - the absence of tryptophan can lead to a deficiency in serotonin. Serotonin helps us deal with stress, and deficiencies in serotonin have been associated with depression, and other disorders. (pg 111) (Wouldn’t it be nice to get everyone off SSIRs?)
Lastly – this food is rich in a little thing called brilliant blue polypeptide – know as phycocyanin. This blue pigment helps induce the production of stem cells, which are basic cells that can turn into both red and white blood cells. (pg 112) Spirulina is also high in several antioxidants that have benefits known to increase life span and improve the immune system, build and purify the blood, improve vision, is a health-enhancing metabolic enzyme, and lastly has the blue pigment known to help stimulate stem cells production. (pg 113)
Next up - AFA Super Blue-Green Algae – AFA is made primarily of soft proteins that are easily digested by our intestinal bacteria which in turn feed our blood and cells. (pg 126) This makes it one of the most digestible and utilized protein food in all of nature.
AFAs have an extraordinary concentration of the blue-pigment which helps preload the immune system by stimulating the production of more stem cells. (pg 126-7) It is also high in protein, second to Spirulina at 60%, and has a high concentration of PEA, like Cacao, which increases the brain chemicals that control our ability to pay attention and stay alert (ok – I’ve been saying I’ve felt more alert lately haven’t I?) In fact the synergy between the two (AFA and Cacao), is said to form a strong ability to focus and pay attention even for those with ADD. (hmmm - Wouldn’t it be nice to give kids chocolate and algae instead of the drug Riddlen?)
PEA is also said to be part of the endorphin induced “runners high” that enhances energy, mood and attention. (Again, I agree with this due to my personal experience lately – I feel amazing!) Lastly and more importantly, as with Cacao, PEA appears to be the primary active ingredients that inhibits appetite and helps people to lose weight.
Ok – I’m starting to see a pattern here… It looks like nature has given us everything we need to live a long life and be healthy – I have to wonder why most of us don’t know about this…..
(196)
SuperFood Link to view products
Tuesday, March 23, 2010
The Superfood Experiment! Bee Products!
Ok – I had no idea how amazing bee products were for you. The only other superfood that comes close to this superfood is Cacao and we know how great that is ….
So the products we are going to go through are Honey, Pollen, Propolis and Royal Jelly –
Honey - in its organic/wild raw unfiltered state is rich in minerals, antioxidants, and is made from the nectar that bees sip from flower blossoms. According to research conducted in Russia, raw unprocessed honey is nature’s richest source of live healing enzymes, and increases reflexes, mental alertness and even IQ…..(pg 88)
Bee Pollen - is the most complete superfood in nature containing vitamin B-9 and all twenty-two essential amino acids. The high amount of antioxidants in Bee Pollen can help increase longevity by neutralizing free radicals. Pollen is said to be able to reduce prostate problems, increase strength, endurance, energy and speed. It is also said to reduce the production of histamine which helps neutralize allergies, help with anemia, constipation, colitis, sinusitis, asthma and bronchitis – this one is a keeper for me… (pg 90-92)
Royal Jelly – is made from the combination of pollen and honey, and is the only determining factor in the development of a queen bee from the other lava. Also the queen bee’s life span is four to five years, which is much longer than the worker bee’s life of 3 months. Royal Jelly is called the “fountain of youth and beauty”. It is rejuvenating, regenerating, inhibits the aging process, maintains skin tone, and promotes sexual vitality. It is also effective in treating glandular and hormonal imbalances, including those caused by menstrual or prostate problems, etc, etc…. Ok – I think this one is a must add to my list of products - Amazing!! (pg 93-4)
Propolis - is a waxy substance that seals the hive. It is an immune supporting and antibacterial substance, and protects the bees against bacterial viruses. It is rich in minerals, amino acids, fats, vitamin C and E, vitamin A, B-complex and bioflavonoids, which mend and strengthen blood vessels and capillaries (pg 96)
Thursday and Saturday – Spirulina – protein queen, AFA Super Blue-Green Algae and Marine Phytoplankton – these guys will blow your mind – stay tuned!
So the products we are going to go through are Honey, Pollen, Propolis and Royal Jelly –
Honey - in its organic/wild raw unfiltered state is rich in minerals, antioxidants, and is made from the nectar that bees sip from flower blossoms. According to research conducted in Russia, raw unprocessed honey is nature’s richest source of live healing enzymes, and increases reflexes, mental alertness and even IQ…..(pg 88)
Bee Pollen - is the most complete superfood in nature containing vitamin B-9 and all twenty-two essential amino acids. The high amount of antioxidants in Bee Pollen can help increase longevity by neutralizing free radicals. Pollen is said to be able to reduce prostate problems, increase strength, endurance, energy and speed. It is also said to reduce the production of histamine which helps neutralize allergies, help with anemia, constipation, colitis, sinusitis, asthma and bronchitis – this one is a keeper for me… (pg 90-92)
Royal Jelly – is made from the combination of pollen and honey, and is the only determining factor in the development of a queen bee from the other lava. Also the queen bee’s life span is four to five years, which is much longer than the worker bee’s life of 3 months. Royal Jelly is called the “fountain of youth and beauty”. It is rejuvenating, regenerating, inhibits the aging process, maintains skin tone, and promotes sexual vitality. It is also effective in treating glandular and hormonal imbalances, including those caused by menstrual or prostate problems, etc, etc…. Ok – I think this one is a must add to my list of products - Amazing!! (pg 93-4)
Propolis - is a waxy substance that seals the hive. It is an immune supporting and antibacterial substance, and protects the bees against bacterial viruses. It is rich in minerals, amino acids, fats, vitamin C and E, vitamin A, B-complex and bioflavonoids, which mend and strengthen blood vessels and capillaries (pg 96)
Thursday and Saturday – Spirulina – protein queen, AFA Super Blue-Green Algae and Marine Phytoplankton – these guys will blow your mind – stay tuned!
Saturday, March 20, 2010
The Superfood Experiment! Cacao and Maca...
Ok – here it is Saturday and I’ve been doing this for 3 days now… Do I feel any different? I have noticed a slight reduction in my nightly cold sweats, I feel more alert, and feel I am able to concentrate better - which I like - Now onto Cacao…
Cacao – “Every study on chocolate is pointing to the same conclusion: there is something in chocolate that is really good for us. That something is the raw cacao bean, the nut that all chocolate is made from. The Cacao bean has always been and will always be Nature’s number-one WEIGHT LOSS AND HIGH ENERGY food. Cacao beans are probably the best-kept secret in the entire of history of food” (page 34 of Superfoods book)
WOW - this stuff is amazing! So let’s go on …Cacao has the highest concentration of antioxidants of any food in the world. By weight, cacao has more antioxidants than red wine, blueberries, acai, pomegranates, and goji berries combined, and is a very high source of magnesium which is the greatest alkaline mineral – if you recall from the Gogi Berry, the benefit of balancing the alkaline-acid in our body is weight loss. Just 2 table spoons of cacao in its powder form is 120 Calories and contains 4 grams of fat, 16 carbs, 9 grams of fiber, 6 grams of protein, 48 mg of calcium, 4 mg of iron, and 168 mg manganese.
Listed below are some of the other minerals that can be found in Cacao and their benefits to the body (pages 40-45):
Iron - is part of the oxygen-carrying protein hemoglobin that keeps our blood healthy and fights against anemia.
Chromium - helps balance blood sugar.
Manganese - assists in the oxygenation of the blood and formation of hemoglobin.
Zinc - plays a critical role in the immune system, liver, pancreas, sexual fluids, and skin.
Copper - helps to build healthy blood and strong immunity
Omega 6 Fatty Acid
PEA - is a major class of chemicals that we produce in our bodies as we fall in love.
Anandamide – is an endorphin that our body naturally produces after exercise.
Tryptophan-critical for the production of serotonin.
Serotonin- is the primary neurotransmitter in the body and is involved in sleep, depression and memory
Fiber – helps with the digestive system and helps clean the intestines.
In David’s superfood book there are also many, many different recipes that use these products – I’m a simple smoothie girl myself -
Next up - Maca!!
Maca – is also known as Andes Aphrodisiac…why? Because Maca is an adaptogen, which means it has the ability to balance and stabilize the bodies glandular-hormone system, cardiovascular system, and musculature. It increases energy, endurance, oxygen in the blood, physical strength, neurotransmitter production and libido. It supports the adrenal, and the thyroid to help improve moods and healthy hormone production. (page 70).
According to Beth M. Ley, PhD (Maca: Adaptogen and Hormone Regulator) pg 72. “Women with menstrual irregularities using maca have experienced greater consistency, while women with hot flashes, mood swings, and most associated peri-menopause and menopause symptoms have diminished dramatically using Maca… (Please say it’s true!!!) It is also known to improve the following (pg 71) – Anemia, chronic fatigue, depression, Infertility and sterility in humans (and if you're interested, live stock), lack of libido, malnutrition, menopausal symptoms (yeah!), poor memory, stomach cancer, and stress tension. This one for me is an all around win / win for us ladies!
…. And for the men in the crowd, according to Garry F. Gordon, former president of the American College for Advancement in Medicine (73-74) – “We all hear rumors about various products like maca. But using this Peruvian root myself, I personally experienced a significant improvement in erectile tissue response. (good grief) I call it nature’s answer to Viagra. What I see in maca is a means of normalizing our steroid hormones like testosterone, progesterone, and estrogen (ok ladies, this may help us in this dept too). Therefore, it has the facility to forestall the hormonal changes of aging. It acts on men to restore them to a healthy function status in which they experience a more active libido”
1 Tbsp of Maca is 50 calories and contains 11 carbs, 4 grams of fiber, 2 grams of protein, 67 mg of calcium, 16 grams of manganese, and 254 mg of potassium!
Well that’s it for this week – I’m beginning to think I’ve bitten off more than I can chew here, so much information, so little time, but I have to say I’m finding all this very interesting. Next week - Bee Products (Honey, Pollen, Propolois, and Royal Jelly) and Marine Phytoplankton… I can hardly wait!
Cacao – “Every study on chocolate is pointing to the same conclusion: there is something in chocolate that is really good for us. That something is the raw cacao bean, the nut that all chocolate is made from. The Cacao bean has always been and will always be Nature’s number-one WEIGHT LOSS AND HIGH ENERGY food. Cacao beans are probably the best-kept secret in the entire of history of food” (page 34 of Superfoods book)
WOW - this stuff is amazing! So let’s go on …Cacao has the highest concentration of antioxidants of any food in the world. By weight, cacao has more antioxidants than red wine, blueberries, acai, pomegranates, and goji berries combined, and is a very high source of magnesium which is the greatest alkaline mineral – if you recall from the Gogi Berry, the benefit of balancing the alkaline-acid in our body is weight loss. Just 2 table spoons of cacao in its powder form is 120 Calories and contains 4 grams of fat, 16 carbs, 9 grams of fiber, 6 grams of protein, 48 mg of calcium, 4 mg of iron, and 168 mg manganese.
Listed below are some of the other minerals that can be found in Cacao and their benefits to the body (pages 40-45):
Iron - is part of the oxygen-carrying protein hemoglobin that keeps our blood healthy and fights against anemia.
Chromium - helps balance blood sugar.
Manganese - assists in the oxygenation of the blood and formation of hemoglobin.
Zinc - plays a critical role in the immune system, liver, pancreas, sexual fluids, and skin.
Copper - helps to build healthy blood and strong immunity
Omega 6 Fatty Acid
PEA - is a major class of chemicals that we produce in our bodies as we fall in love.
Anandamide – is an endorphin that our body naturally produces after exercise.
Tryptophan-critical for the production of serotonin.
Serotonin- is the primary neurotransmitter in the body and is involved in sleep, depression and memory
Fiber – helps with the digestive system and helps clean the intestines.
In David’s superfood book there are also many, many different recipes that use these products – I’m a simple smoothie girl myself -
Next up - Maca!!
Maca – is also known as Andes Aphrodisiac…why? Because Maca is an adaptogen, which means it has the ability to balance and stabilize the bodies glandular-hormone system, cardiovascular system, and musculature. It increases energy, endurance, oxygen in the blood, physical strength, neurotransmitter production and libido. It supports the adrenal, and the thyroid to help improve moods and healthy hormone production. (page 70).
According to Beth M. Ley, PhD (Maca: Adaptogen and Hormone Regulator) pg 72. “Women with menstrual irregularities using maca have experienced greater consistency, while women with hot flashes, mood swings, and most associated peri-menopause and menopause symptoms have diminished dramatically using Maca… (Please say it’s true!!!) It is also known to improve the following (pg 71) – Anemia, chronic fatigue, depression, Infertility and sterility in humans (and if you're interested, live stock), lack of libido, malnutrition, menopausal symptoms (yeah!), poor memory, stomach cancer, and stress tension. This one for me is an all around win / win for us ladies!
…. And for the men in the crowd, according to Garry F. Gordon, former president of the American College for Advancement in Medicine (73-74) – “We all hear rumors about various products like maca. But using this Peruvian root myself, I personally experienced a significant improvement in erectile tissue response. (good grief) I call it nature’s answer to Viagra. What I see in maca is a means of normalizing our steroid hormones like testosterone, progesterone, and estrogen (ok ladies, this may help us in this dept too). Therefore, it has the facility to forestall the hormonal changes of aging. It acts on men to restore them to a healthy function status in which they experience a more active libido”
1 Tbsp of Maca is 50 calories and contains 11 carbs, 4 grams of fiber, 2 grams of protein, 67 mg of calcium, 16 grams of manganese, and 254 mg of potassium!
Well that’s it for this week – I’m beginning to think I’ve bitten off more than I can chew here, so much information, so little time, but I have to say I’m finding all this very interesting. Next week - Bee Products (Honey, Pollen, Propolois, and Royal Jelly) and Marine Phytoplankton… I can hardly wait!
Thursday, March 18, 2010
The Superfood Experiment! The Goji Berry
I suppose we should talk a little about what Superfoods are… Superfoods are probably the most nutritionally potent foods on the planet according to David Wolfe. They include foods that have multiple properties that can boost the immune system, elevate serotonin, increase the libido, along with many other things including weight loss. How? First superfoods allow us to get more nutrition by eating less, and second, they balance the “acid-alkaline” in our bodies… Why is this important? Well, as I read on I found that the primary reason for weight gain is high acidity in our bodies, and in this state, our bodies hold onto extra water in order to dilute these acids. Even more important (to me), our bodies stores this excess acid in our fat tissue which leads to cellulite and gaining weight…BINGO – big selling point for me. If I can find a way to get this darn cellulite off my thighs I will be the happiest woman on earth!
Week 1
Today I woke up after a rocky night of hot flashes, cold sweats and feeling less than rested. First thing I did was to take out all my new Superfood products, lined them up on the counter and made my first super smoothie. I’m not going to lie, I was a little scared to drink it - but since I’m still here I guess it didn’t kill me.
My thoughts after the first sip – I thought it was a bit bitter but not bad enough to make me want to pour it down the drain. Did I notice anything different? Not 100 percent sure yet, but I did feel a more alert and did feel I was able to focus more, making it a very productive day. Also, and a big plus for me, is it didn’t repeat on me like most vitamins do (yuck) Trust me, if I can get all the nutrients my body needs without taking a pill – I’m in…..
First up for review – the Goji Berry – also know as the fountain of Youth. I am not going to go into the background of each superfood. I am mainly concerned with the benefits. If you are interested in learning more than I’m providing here, I strongly recommend purchasing the Superfoods book - it's really a great read.
Benefits: This berry strengthens all the bodies systems as well as helps it to deal with stress by supporting the adrenal glands. It boosts the immune function and help to increase alkalinity in the body. Along with being a complete protein source, Goji Berries have 4 times more antioxidant than blueberries do.
Now I’m not sure if you recall all the hoopla that has surrounded the Human Growth Hormone (HGH), but Goji Berries are said to be the only food known to help the body to produce HGH naturally. It is also said to enhance the libido by improving overall stamina, mood, well-being and decreasing stress. Since the Goji Berry is said to increase HGH and HGH controls the production of testosterone – I guess it would make sense it would make the libido a little happier, right?
Ok – this one is a keeper for me – it taste good, reduces the bodies stress, is said to stimulate the production the human growth hormone and will spice up my love life!
Saturday - Cacao – “the food of the gods” and Maca – Andres Aphrodisiac… Can this get anymore exciting!!
Week 1
Today I woke up after a rocky night of hot flashes, cold sweats and feeling less than rested. First thing I did was to take out all my new Superfood products, lined them up on the counter and made my first super smoothie. I’m not going to lie, I was a little scared to drink it - but since I’m still here I guess it didn’t kill me.
My thoughts after the first sip – I thought it was a bit bitter but not bad enough to make me want to pour it down the drain. Did I notice anything different? Not 100 percent sure yet, but I did feel a more alert and did feel I was able to focus more, making it a very productive day. Also, and a big plus for me, is it didn’t repeat on me like most vitamins do (yuck) Trust me, if I can get all the nutrients my body needs without taking a pill – I’m in…..
First up for review – the Goji Berry – also know as the fountain of Youth. I am not going to go into the background of each superfood. I am mainly concerned with the benefits. If you are interested in learning more than I’m providing here, I strongly recommend purchasing the Superfoods book - it's really a great read.
Benefits: This berry strengthens all the bodies systems as well as helps it to deal with stress by supporting the adrenal glands. It boosts the immune function and help to increase alkalinity in the body. Along with being a complete protein source, Goji Berries have 4 times more antioxidant than blueberries do.
Now I’m not sure if you recall all the hoopla that has surrounded the Human Growth Hormone (HGH), but Goji Berries are said to be the only food known to help the body to produce HGH naturally. It is also said to enhance the libido by improving overall stamina, mood, well-being and decreasing stress. Since the Goji Berry is said to increase HGH and HGH controls the production of testosterone – I guess it would make sense it would make the libido a little happier, right?
Ok – this one is a keeper for me – it taste good, reduces the bodies stress, is said to stimulate the production the human growth hormone and will spice up my love life!
Saturday - Cacao – “the food of the gods” and Maca – Andres Aphrodisiac… Can this get anymore exciting!!
Tuesday, March 16, 2010
The Superfood Experiment!
Week 1, Day 1 -
Ok – so a friend of mine, Ryan Orrico, recommended the book Superfoods by David Wolfe – at first I didn’t think much about it until he started talking about this crazy energy he was getting. So, as a 47 year old menopausal woman, with hot flashes, night sweats, low energy, and HUGE mood swings, I thought I’d see what was up… after all my life is half over right... and really I’d like to live it to the fullest without shooting hormones up my who-ha like Suzzane Sommers – if ya know what I mean.
So here it is Tuesday, March 16 – exactly one month before I become a Yaya (I refuse to say grandmother) and the product arrives. I’m not going to lie, I’m feeling a little intimidated by the words “Raw” and “Superfoods” I mean what is going to happen to me when I ingest all this stuff?
The plan is this – I’m going to mix all of these ingredients into a super green smoothie and have it for breakfast over the next 30 days. I will blog about each of the Superfoods I am using, according to Mr. Wolfe, and if I feel any difference in my mood, energy levels etc. as I go along. I will post an update on my thoughts and feelings along with information on a few of the Superfoods being used each Tuesday, Thursday and Saturday.
Week one– Introduction Goji Berries, Cacao and Maca
Week two – Bee Products (Honey, Pollen, Propolois, and Royal Jelly) Marine Phytoplankton
Week Three –Aloe Vera, Hemp Seed, Coconut
Week four – Honorable mentions – Camu Camu Berry, Acai, Chlorella, Incan Berries, Kelp, Noni, Yacon
Ok - since I didn't know where to start I borrowed the recipe below from the RCR's very own Ryan Orrico, which I believe he came up with this through his own blood, sweat and tears (mine is juat a tad different). He was kind enough to shared this with us girls in the forum and allow me to post it here. Ryan was the one who started all the commotion on superfoods which tricked to Valerie, and then down to us ladies. I'm sure when all is said and done I will come up with my own version according to my tastes and body's needs - stay tuned....
The Shake will consist of:
1 handful of spinach
1 scoop Choc EAS Whey Protien
½ cup blueberries
½ cup cherries
½ tsp of Hemp Oil
1 tbsp on bee pollen
1 tbsp Maca
Small handful of Gogi Berries
1 tbsp of Cacao powder
1 tbsp Camu-Camu Powder
I take this alone -
3 drops of Marine Plankton
1 Blue green algae capsule
Ok – so a friend of mine, Ryan Orrico, recommended the book Superfoods by David Wolfe – at first I didn’t think much about it until he started talking about this crazy energy he was getting. So, as a 47 year old menopausal woman, with hot flashes, night sweats, low energy, and HUGE mood swings, I thought I’d see what was up… after all my life is half over right... and really I’d like to live it to the fullest without shooting hormones up my who-ha like Suzzane Sommers – if ya know what I mean.
So here it is Tuesday, March 16 – exactly one month before I become a Yaya (I refuse to say grandmother) and the product arrives. I’m not going to lie, I’m feeling a little intimidated by the words “Raw” and “Superfoods” I mean what is going to happen to me when I ingest all this stuff?
The plan is this – I’m going to mix all of these ingredients into a super green smoothie and have it for breakfast over the next 30 days. I will blog about each of the Superfoods I am using, according to Mr. Wolfe, and if I feel any difference in my mood, energy levels etc. as I go along. I will post an update on my thoughts and feelings along with information on a few of the Superfoods being used each Tuesday, Thursday and Saturday.
Week one– Introduction Goji Berries, Cacao and Maca
Week two – Bee Products (Honey, Pollen, Propolois, and Royal Jelly) Marine Phytoplankton
Week Three –Aloe Vera, Hemp Seed, Coconut
Week four – Honorable mentions – Camu Camu Berry, Acai, Chlorella, Incan Berries, Kelp, Noni, Yacon
Ok - since I didn't know where to start I borrowed the recipe below from the RCR's very own Ryan Orrico, which I believe he came up with this through his own blood, sweat and tears (mine is juat a tad different). He was kind enough to shared this with us girls in the forum and allow me to post it here. Ryan was the one who started all the commotion on superfoods which tricked to Valerie, and then down to us ladies. I'm sure when all is said and done I will come up with my own version according to my tastes and body's needs - stay tuned....
The Shake will consist of:
1 handful of spinach
1 scoop Choc EAS Whey Protien
½ cup blueberries
½ cup cherries
½ tsp of Hemp Oil
1 tbsp on bee pollen
1 tbsp Maca
Small handful of Gogi Berries
1 tbsp of Cacao powder
1 tbsp Camu-Camu Powder
I take this alone -
3 drops of Marine Plankton
1 Blue green algae capsule
Wednesday, March 10, 2010
What Motivates You?
So, what is this thing called Motivation? Well by definition, it’s simply the direction and intensity of a person’s effort. Listed below are some things that may motivate a person to get into shape and want to be healthy…
• To lose weight
• To prevent or deal with a current health issue
• To reduce stress or tension
• To have fun
• To meet people
• Deal with moods and anxiety
• To be physically fit
• To feel attractive - again
• To deal with aging
• Or maybe a loved one is pushing you do it for any or all of the above reasons…
Now, what motivates you?
For me it was the 20 lbs I gained and the thought of buying the next size up (to lose weight), the CONSTANT encouragement from my husband to lose it - (a loved one pushing me to do it - sorry dear), to feel attractive again, to be physically fit, and yes, the age thing… These were my motivating factors, but what actually motivated me to finally do it? Was it my husband, not really – I wanted to do it for him, but really I didn’t WANT to do it (sorry again dear). In the end I found it was my feelings about myself. I was tired of constantly “trying” to lose weight, and couldn’t understand why my current efforts weren’t working. I was discouraged and disappointed in myself, and had no idea what else to do or where to start…
If you start something, what you've really done is DECIDED to do something. This one little word is very powerful. I learned this from Celebrity Trainer Valerie Waters, and let me just say this - you Deciding to get fit and healthy is the first step to a whole new you. Once you decide, write down what it is you want for yourself – instead of saying I want to lose 20 lbs say the weight you want to get down to, I want to be thinner, I want to be healthy, etc. These are actually going to be the starting thoughts you’ll use to write your goals. How to Set Goals Doing this is a very liberating and exciting first step.
Next, put together a vision board – I know, I know - this sounded goofy to me too, but this is another little trick I learned from Val - and let me tell you, to put your thoughts down in a visual form and be able to see them. will be a huge motivator in helping you reach your goals. I did one (which I attached) and found out a lot about myself - Put it in your closet, on your fridge on your screen saver – where ever you will see it through the day. When creating your vision board include how you use to look or what you want to look like. Included things you love or would love to do –As you can see my vision board includes belly dancing, kayaking, yoga, weight training, water skiing, etc. From there you will be able to see what it is you want and get some ideas on how to get there – for me I could see I wanted a trim healthy body, to feel sexy or good about myself again, to enjoy the physical activities I use to enjoy, and to really enjoy my life instead of just going through the motions.
(Had to block out some folks - need permission for that :D )
Is it easy? NO. Is it fun? Well it can be if you find physically activities you like to do (the above vision board may give you some clues) like working-out with a personal trainer, walking the beach, hiking, kayaking, taking a Belly Dancing, Zumba, Tai Chi or Yoga classes, play tennis, taking an art class – find what is it that gives you joy or would enjoy doing? The more you do, the more you’ll enjoy your life, the more motivated you’ll be to be healthy.
For me there are two sides to being fit and healthy... the physical and the emotional. Physical fitness is eating healthy and being able to physically do anything you want… Spiritual or emotional fitness is well, is feeling good in the skin you’re in, and allowing yourself to really enjoy life…It took me one full year to drop 20 lbs and about 26 inches… Some days I was definitely more motivated than others, but again the key is to decide…. Decide that you want to be healthy, and find things you love to do – at 47 I feel better and more physically fit than I did 20 years ago – Imagine how empowering that feels.
You have to ask yourself - “How bad do I want it?” If you don’t want it, then don’t do it - hey, it’s your life, but if you do – then baby steps will get you there… You do not have to kill yourself!
BUT,
YOU DO have to do the work,
YOU DO have to be patient,
YOU DO have to put together a plan that excites you,
YOU DO have to find physical activities you like and make you feel good,
YOU DO have to eat more healthy, and most importantly,
YOU DO have to be consistent.
Motivation -the more you work it the stronger it gets. There will be joy and satisfaction with the effort you put into this -remember one step at a time!
As Earl Nightingale once said “Don’t let the fear of time it will take to accomplish something stand in the way of doing it. The time will pass anyway; we might as well put that passing time to the BEST possible use.
• To lose weight
• To prevent or deal with a current health issue
• To reduce stress or tension
• To have fun
• To meet people
• Deal with moods and anxiety
• To be physically fit
• To feel attractive - again
• To deal with aging
• Or maybe a loved one is pushing you do it for any or all of the above reasons…
Now, what motivates you?
For me it was the 20 lbs I gained and the thought of buying the next size up (to lose weight), the CONSTANT encouragement from my husband to lose it - (a loved one pushing me to do it - sorry dear), to feel attractive again, to be physically fit, and yes, the age thing… These were my motivating factors, but what actually motivated me to finally do it? Was it my husband, not really – I wanted to do it for him, but really I didn’t WANT to do it (sorry again dear). In the end I found it was my feelings about myself. I was tired of constantly “trying” to lose weight, and couldn’t understand why my current efforts weren’t working. I was discouraged and disappointed in myself, and had no idea what else to do or where to start…
If you start something, what you've really done is DECIDED to do something. This one little word is very powerful. I learned this from Celebrity Trainer Valerie Waters, and let me just say this - you Deciding to get fit and healthy is the first step to a whole new you. Once you decide, write down what it is you want for yourself – instead of saying I want to lose 20 lbs say the weight you want to get down to, I want to be thinner, I want to be healthy, etc. These are actually going to be the starting thoughts you’ll use to write your goals. How to Set Goals Doing this is a very liberating and exciting first step.
Next, put together a vision board – I know, I know - this sounded goofy to me too, but this is another little trick I learned from Val - and let me tell you, to put your thoughts down in a visual form and be able to see them. will be a huge motivator in helping you reach your goals. I did one (which I attached) and found out a lot about myself - Put it in your closet, on your fridge on your screen saver – where ever you will see it through the day. When creating your vision board include how you use to look or what you want to look like. Included things you love or would love to do –As you can see my vision board includes belly dancing, kayaking, yoga, weight training, water skiing, etc. From there you will be able to see what it is you want and get some ideas on how to get there – for me I could see I wanted a trim healthy body, to feel sexy or good about myself again, to enjoy the physical activities I use to enjoy, and to really enjoy my life instead of just going through the motions.
(Had to block out some folks - need permission for that :D )
Is it easy? NO. Is it fun? Well it can be if you find physically activities you like to do (the above vision board may give you some clues) like working-out with a personal trainer, walking the beach, hiking, kayaking, taking a Belly Dancing, Zumba, Tai Chi or Yoga classes, play tennis, taking an art class – find what is it that gives you joy or would enjoy doing? The more you do, the more you’ll enjoy your life, the more motivated you’ll be to be healthy.
For me there are two sides to being fit and healthy... the physical and the emotional. Physical fitness is eating healthy and being able to physically do anything you want… Spiritual or emotional fitness is well, is feeling good in the skin you’re in, and allowing yourself to really enjoy life…It took me one full year to drop 20 lbs and about 26 inches… Some days I was definitely more motivated than others, but again the key is to decide…. Decide that you want to be healthy, and find things you love to do – at 47 I feel better and more physically fit than I did 20 years ago – Imagine how empowering that feels.
You have to ask yourself - “How bad do I want it?” If you don’t want it, then don’t do it - hey, it’s your life, but if you do – then baby steps will get you there… You do not have to kill yourself!
BUT,
YOU DO have to do the work,
YOU DO have to be patient,
YOU DO have to put together a plan that excites you,
YOU DO have to find physical activities you like and make you feel good,
YOU DO have to eat more healthy, and most importantly,
YOU DO have to be consistent.
Motivation -the more you work it the stronger it gets. There will be joy and satisfaction with the effort you put into this -remember one step at a time!
As Earl Nightingale once said “Don’t let the fear of time it will take to accomplish something stand in the way of doing it. The time will pass anyway; we might as well put that passing time to the BEST possible use.
Friday, March 5, 2010
Kick A$$ leg workout
Ok - if you're reading this you want to see how my hubby handed me my butt on a platter today...
So before he handed me my but, he hands me this little piece of paper that says Get Lean ---- Leg Training Routine... looked harmless enough, so I thought, but trust me it was not fun...
Here it is -
A) 1-set Step machine or Incline Treadmill 5 mins at fast pace
B1,2 and 3 are done back to back 3-sets
B1 Lunge Jumps 8 per leg
B2 Squat Jumps 8
B3 Body weight squats 20
... by the 3rd set I wanted to die
C 3-sets of each - Stability Ball - heels on top of ball hip bridges (6-12), directly into ball curls (6-12), hip bridges with toes on front face of the ball (6-12) - I think this is where the cursing came in...
D Walking Barbell on DB lunges (I used no weight) 40 (20 each let)
and to finish - as if that wasn't enough - a slow distance jog. Yah, that's right - OMG - so I did about a 1/4 mile at 5.0, then had to walk it - did 4.0, but only another 1/4 mile....
Man am I tired... but I will do it again :P
So before he handed me my but, he hands me this little piece of paper that says Get Lean ---- Leg Training Routine... looked harmless enough, so I thought, but trust me it was not fun...
Here it is -
A) 1-set Step machine or Incline Treadmill 5 mins at fast pace
B1,2 and 3 are done back to back 3-sets
B1 Lunge Jumps 8 per leg
B2 Squat Jumps 8
B3 Body weight squats 20
... by the 3rd set I wanted to die
C 3-sets of each - Stability Ball - heels on top of ball hip bridges (6-12), directly into ball curls (6-12), hip bridges with toes on front face of the ball (6-12) - I think this is where the cursing came in...
D Walking Barbell on DB lunges (I used no weight) 40 (20 each let)
and to finish - as if that wasn't enough - a slow distance jog. Yah, that's right - OMG - so I did about a 1/4 mile at 5.0, then had to walk it - did 4.0, but only another 1/4 mile....
Man am I tired... but I will do it again :P
Saturday, February 13, 2010
Interval Training - the high's and low's of it
My husband Mark help me put this together basically because I'd hit a plateau and couldn't figure out how to push past it.. My diet had been pretty clean and I thought I was working out hard enough, but we figured out my cardio was the culprit...
Cardio days should be intervals not steady state cardio. Meaning you’re not going to just hop on a treadmill and walk for an hour. This is the area where I had to make a huge adjustment with my training, specifically the intensity. I like most people believed that the best way to burn fat was just walking or running longer not harder. The best thing about intervals is that you burn calories hours after you finished your workout, not just during the workout. With steady state you just burn calories WHILE you’re doing it, a huge difference. When I shortened the workout and increased the intensity, I got better results.
It was tough at first because I never pushed myself hard enough to find that level where I needed to be. The key is to get to a level that’s uncomfortable for you and then taper off – so your heart rate is going up and down. If you’re just starting out then a simple walk/run routine will get you familiar with the training.
The key is understanding how your body feels at the different levels of intensity. The best way to do this is by monitoring your body through the workout. You do this by using the Rate of Perceived Exertion Scale.
It’s a subjective rating system that rates your effort level so you know how hard you’re working. It’s a scale from 1 to 10, 1 being very easy and 10 being maximal effort. Keep in mind, your level 7 might be different than my level 7 in terms of speed or incline, but both of us will be having a hard time talking non-stop.
Level Intensity Ability to Maintain Talk Test(the percieved rates are from Valerie Waters Red Carpet Ready book)
1 – 2 Easy --- Easy to maintain for a long period of time can carry on a conversation with no effort
3 - 4 Easy – Moderate----- Possible to maintain with minimal effort can carry on a conversation with min effort .
5 - 6 Moderate -----Possible to maintain but requires work Can maintain conversation with some effort.
7 - 8 Moderate – Difficult ----- Difficult to maintain this level of intensity Conversation requires much more effort.
9 - 10 Difficult – Peak Effort ----Difficult to maintain for more than a couple of minutes No talking zone BE CARFUL this level can make you feel sick.
So after you’re used to a walk/run routine or want to change up your routine you can organize the workout a little different. A simple example is a 30 minute workout like this:
Time Type Intensity Level
5 minutes Easy - moderate 3 out of 10
5 minutes Easy - moderate 4 out of 10
5 minutes Moderate 5 - 6 out of 10
5 minutes Easy - moderate 4 out of 10
5 minutes Easy - moderate 3 out of 10
5 minutes easy 2 out of 10
30 minutes
You can build on this and eventually jack up that intensity to a level 7 or 8 instead of a 5 -6 –But remember a good rule of thumb, the more intense the interval, the shorter it will be.
For me I think I never knew how it felt to be at that level 7 or 8 but once I figured it out, I started to get better workouts and I got leaner. Another big step for me was buying a Heart Rate Monitor, then I knew what my heart rate number was when I was at a level 8 or 9 – this is where talking became very difficult –this was then my HIGH number and I could use my Monitor to adjust my intervals.
Remember we’re all going to be different with our numbers and some of us can’t use a formula for calculating max heart rate, I’m one of those people. My resting heart is super low and it fluctuates from day to day, so using a standard formula doesn’t work for me. The TALK TEST is best for me.
So what I did was by using my monitor I did my intervals and tried to push myself hard to get to that level 8 (where talking was REAL tough) once there a read that number on my watch and recorded it –THAT WAS MY TOP NUMBER. Now going forward I can monitor myself using my watch during my intervals.
My plan for a while will be doing an interval for time say 30s try to reach my HIGH number than instead of resting for a specific amount of time just let my heart rate drop 30 beats before I repeat the next interval.
There are so many routines and interval workout options out there, it’s endless. But the key is the intensity –
Cardio days should be intervals not steady state cardio. Meaning you’re not going to just hop on a treadmill and walk for an hour. This is the area where I had to make a huge adjustment with my training, specifically the intensity. I like most people believed that the best way to burn fat was just walking or running longer not harder. The best thing about intervals is that you burn calories hours after you finished your workout, not just during the workout. With steady state you just burn calories WHILE you’re doing it, a huge difference. When I shortened the workout and increased the intensity, I got better results.
It was tough at first because I never pushed myself hard enough to find that level where I needed to be. The key is to get to a level that’s uncomfortable for you and then taper off – so your heart rate is going up and down. If you’re just starting out then a simple walk/run routine will get you familiar with the training.
The key is understanding how your body feels at the different levels of intensity. The best way to do this is by monitoring your body through the workout. You do this by using the Rate of Perceived Exertion Scale.
It’s a subjective rating system that rates your effort level so you know how hard you’re working. It’s a scale from 1 to 10, 1 being very easy and 10 being maximal effort. Keep in mind, your level 7 might be different than my level 7 in terms of speed or incline, but both of us will be having a hard time talking non-stop.
Level Intensity Ability to Maintain Talk Test(the percieved rates are from Valerie Waters Red Carpet Ready book)
1 – 2 Easy --- Easy to maintain for a long period of time can carry on a conversation with no effort
3 - 4 Easy – Moderate----- Possible to maintain with minimal effort can carry on a conversation with min effort .
5 - 6 Moderate -----Possible to maintain but requires work Can maintain conversation with some effort.
7 - 8 Moderate – Difficult ----- Difficult to maintain this level of intensity Conversation requires much more effort.
9 - 10 Difficult – Peak Effort ----Difficult to maintain for more than a couple of minutes No talking zone BE CARFUL this level can make you feel sick.
So after you’re used to a walk/run routine or want to change up your routine you can organize the workout a little different. A simple example is a 30 minute workout like this:
Time Type Intensity Level
5 minutes Easy - moderate 3 out of 10
5 minutes Easy - moderate 4 out of 10
5 minutes Moderate 5 - 6 out of 10
5 minutes Easy - moderate 4 out of 10
5 minutes Easy - moderate 3 out of 10
5 minutes easy 2 out of 10
30 minutes
You can build on this and eventually jack up that intensity to a level 7 or 8 instead of a 5 -6 –But remember a good rule of thumb, the more intense the interval, the shorter it will be.
For me I think I never knew how it felt to be at that level 7 or 8 but once I figured it out, I started to get better workouts and I got leaner. Another big step for me was buying a Heart Rate Monitor, then I knew what my heart rate number was when I was at a level 8 or 9 – this is where talking became very difficult –this was then my HIGH number and I could use my Monitor to adjust my intervals.
Remember we’re all going to be different with our numbers and some of us can’t use a formula for calculating max heart rate, I’m one of those people. My resting heart is super low and it fluctuates from day to day, so using a standard formula doesn’t work for me. The TALK TEST is best for me.
So what I did was by using my monitor I did my intervals and tried to push myself hard to get to that level 8 (where talking was REAL tough) once there a read that number on my watch and recorded it –THAT WAS MY TOP NUMBER. Now going forward I can monitor myself using my watch during my intervals.
My plan for a while will be doing an interval for time say 30s try to reach my HIGH number than instead of resting for a specific amount of time just let my heart rate drop 30 beats before I repeat the next interval.
There are so many routines and interval workout options out there, it’s endless. But the key is the intensity –
Saturday, January 23, 2010
How does stress affect weight gain?
First of all, what is stress? Stress is your body’s way of responding to any kind of demand. There are many types of stress from physical to emotional.
Survival Stress – also known as your “fight or flight” response. This is when you are afraid that something might physically hurt you. Your body’s naturally responds with a burst of energy so that you will better survive the situation.
Internal Stress - can be categorized as self inflicted stress. This is when people worry about thing that they can not control, things that may or may not happen.
Environmental Stress - is caused by noise, crowding and pressure from work or family.
Fatigue and Overwork – this kind of stress builds up over long period of time. It can be caused by working too much or too hard at your job, school, or home. It can also be caused by not knowing how to manage your time or to take time out for yourself.
Part 2 and even more important – how does stress affect your weight? Well there are several ways. One has to do with cortisol, also called the stress hormone. Chronic stress and cortisol can contribute to your weight gain:
- Metabolism: Too much cortisol can slow down your metabolism, causing more weight gain than you would normally experience. This also makes dieting more difficult.
- Cravings: People experiencing chronic stress tend to crave more salty, high fat and sugary foods.
- Blood Sugar: Prolonged stress can alter your blood sugar levels, causing mood swings, fatigue, and conditions like hyperglycemia.
- Fat Storage: Excessive stress even affects where we tend to store fat. Higher level of stress is linked to greater levels of abdominal fat.
Stress and weight gain are also connected in other ways:
- Emotional Eating: Increased level of cortisol can not only makes you crave unhealthy food, but excess nervous energy can often cause you to eat more than you normally would.
- Fast Food: Experts believe that a big reason for the obesity in this country is that people are too stressed out and busy to cook healthy dinners at home so they opt for fast food.
- Too busy to exercise: With all the demands on your schedule, exercise may be the last thing on your list. However, it is one of the top stress relivers.
So what are some of the things we can do to reduce stress? Here are a few relieve your stress quick lists.
Relax Now List - Visualize yourself in a tranquil place, Gain control of your breathing, Repeat a helped quote or worked, Get away from the noise, Use your imagination, Use good scents, Laugh, Cry.
A list of relaxing Thoughts - See problems as opportunities, There is not right answer, It’s not a perfect world, Let go and let god, This too shall pass, Refute negative thoughts, Stop over generalizing, Control yourself, not others, Be yourself.
De-stress List - Exercise, Meditate, Use guided imagery tape, Take an aromatherapy bath, Take a nap, Get a massage, Practice Yoga or Tai chi, Listen to soothing music, Take time out for a short walk or vacation, Stop being the receptacle for the world’s problems.
Sunday, January 3, 2010
Happy New Year!
Happy New Year!!! Here we are January 3, 2010 and I'm happy to report I am still down 15 lbs and 23 inches from last January 1 2009! What an accomplishment! How did I do it? Consistency - Consistently working out each week and consistently eating 90% clean each week - remember if you are eating 5 meals a day, that is 35 meals a week, which means 3.5 of your meals or snack can be "cheats". Of course I was down a full 20 lbs and almost 26 inches before the holidays, but no body's perfect - right?
So I'm off again - just finished my kitchen cleanse, just finished restocking my fridge and cabinets with clean food, and lastly have a plan in place to get my 5 to 6 workouts in a week! 3 - 40 min cardio sessions and 3 - weight training sessions - of course both with include my valslide!!! Have you thought about what your health intentions are for this year?
Intentions are basically goals - goals you set for yourself. Setting intentions get you focused and clear on what you want. Becoming aware of your intentions brings them to the front of your mind and once they come to the front of your mind, they will happen. If you haven't seen the movie the Secret yet, I highly recommend it. It talks about the law of attraction and how by setting your intention in the positive way, you will attract / make the results you want happen. For example - you wouldn't say I don’t want to be fat because your mind will hear I want to be fat. You would say I intend to be 145 by Feb. 28th.
Here are some sample intentions:
- I intend to weigh 145 by Feb 28th.
- I intend to fit easily into a size 10--and my old favorite jeans!--by Feb 28th.
- I intend to reduce my body fat to 31% (according to my body fat scale) by Feb 28th.
- I intend to attend my running class 2x per week and do my individual running workout each week.
- I intend to do 3 full body strength workouts in the morning each week.
- I intend to track my workouts and my food in my journal.
- I intend to pre-plan my meals and bring my snacks to work.
- I intend to limit sugars, refined starches, alcohol, and eating dinner out
- I intend to read my intentions daily and transform my mindset to a positive, can-do attitude over these 8 weeks.
To stay focused it is also very important to have some kind of motivation / deadline - Why do you want to get fit? Class reunion; be healthy for your kids, fit into your skinny jeans, a wedding, a vacation etc. As I've mentioned before there has to be a reason attached.
Start by taking before pictures, take your measurements, and weight and write them in a journal. Journal your food and exercise daily to hold yourself accountable – at the end of the 8 weeks allow someone to take your after pictures. If you are consistent you WILL see results.
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