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
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
Saturday, April 17, 2010
3 week minin challenge - week 1
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, and mind you - I did have a couple of cheats.... 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 it you decide to take me up on this - please share your result and help inspire another to get fit and healty!!
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!
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Tuesday, March 23, 2010
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 month. 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!!
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 – protien 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 month. 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!!
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 – protien queen, AFA Super Blue-Green Algae and Marine Phytoplankton – these guys will blow your mind – stay tuned!
Sunday, March 21, 2010
Ok – here it is Saturday and I’ve been doing this for 3 days now… Do I feel any different? I have notice a slight diminish in my nightly cold sweats, definitely feel more alert or awake, and feel I am able to focus and 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 tables spoon of cacao in its power 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, live, 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 e.g. sleep and depression and memory
Fiber – help 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 knows as Andes Aphrodisiac…why? Because Maca is an adaptogen, which means it has the ability to balance and stabilize the body’s 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 experience 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 know to improve the following (pg 71) – Anemia, chronic fatigue, depression, Infertility and sterility in humans (and if your 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 tables spoon of cacao in its power 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, live, 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 e.g. sleep and depression and memory
Fiber – help 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 knows as Andes Aphrodisiac…why? Because Maca is an adaptogen, which means it has the ability to balance and stabilize the body’s 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 experience 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 know to improve the following (pg 71) – Anemia, chronic fatigue, depression, Infertility and sterility in humans (and if your 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 Gogi 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!!
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
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
3 drops of Marine Plankton
1 Blue green algae capsule
Saturday, February 13, 2010
Interval Training - the high's and low's of it
Remember Val’s workouts are so effective that if you just did those and ate clean you would still see big changes to your body. But if you want to get to that next level than adding intervals will get you there.
With any of Val’s programs she recommends 3 resistance training days and 2 or 3 cardio days. The 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. If you have her Red Carpet Ready book she discusses this on pages 112 through 115 - 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
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 –
With any of Val’s programs she recommends 3 resistance training days and 2 or 3 cardio days. The 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. If you have her Red Carpet Ready book she discusses this on pages 112 through 115 - 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
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 –
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