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!
(385)
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 –
Wednesday, February 3, 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.
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.
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.
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.
Goal Setting
Today I was inspired by Sheila Viers Video blog at livewell360.com – Thanks Sheila!!
This is the time of year when we take a look back over the last few days and realize we may have over indulged a bit. We may have been a little less than diligent with our workouts. We may have had a few too many glasses of wine, etc. Well, I say this is not a time to beat yourself up, but a time to take a deep breath, shake if off and move forward. Move forward by making a plan, and by setting some goals. Nothing makes me feel better or more in control of my life than to have a plan, something to look forward to, especially if I plan little rewards for myself as I reach these goals.
So as Valerie Waters would say, it’s time to “decide” – One simple word with so much power. Take a minute and really think about what it is you want for yourself, and “decide” to make it a reality. Is it to be a healthier you? Is it to be able keep up with your kids? Is it to fit back into a size “X”? If so, why is this important to you? How do you plan on doing it? Is it by eating healthier foods? By watching the size of your servings? By making sure you eat five to six times a day to keep your metabolism stable? Is it by getting some cardio in? By getting some weight training in, and if so, how many times a week are you willing to do each? Honestly, it’s probably going to be a bit of all of the above which may sound a little overwhelming, but it’s not, all it really takes is a little planning. It's about creating a plan that works for you and your life, and who knows better what will or will not work for your life, than you – right? We are just going to break it down into baby steps -
Goal / Action Plan
So first – pick a goal. Try to put some feelings behind it to make it real. For example, “I want to lose weight to be healthy and to be a role model for my children.”
I will do this by preparing healthy meals for myself and my family 5 to 6 times a week.
- Once a week I will sit down and plan the family meals for the up coming week.
- I will then create my shopping list from the meals I’ve decided on.
- This menu will include 3 meals and 2-3 healthy snacks a day in order to keep my metabolism stable, and keep me from binging on things that are not healthy.
- I will not buy any thing that is not on my list.
I will do this by committing to getting in five workouts a week.
- Monday – 3 to 4 mile walk outside at 7:00 AM after kids get on the bus.
- Tuesday – appointment with personal trainer at 12 PM on lunch break
- Wednesday – Tennis with the girls 10:00 AM before Dr’s appt.
- Thursday – Walk after dinner with Family.
- Friday - $30 treadmill by Valerie Waters - anytime / anywhere!
- Etc, etc.
Of course the planning is the easy part. The follow through is the harder part. Life gets busy, things come up, yada, yada, yada ... It's true - things do come up. Sometimes we will miss a workout, sometimes we will eat something that wasn't planned, but the key is to get right back to it! Get back to your workout the very next day, get back to you meal plan the very next meal, and oh by the way, don't beat yourself up for it. We are all human. However, if you find yourself doing this more often than not, then this is where you really need to dig in and make yourself accountable. Make yourself accountable by finding a support system. Maybe it is a few of your friends on the same journey, maybe it's a forum, or maybe it's a health and fitness coach like me. Find what works for you and stick to it.
Remember - one day, one meal at a time; decide and focus on a goal; keep your goals realistic and do-able; put things in perspective - the weight didn't come on it a week, it's not going to come off in a week; and celebrate small victories - any accomplishment that is a step towards your goal, is a step in the right direction!
$30 Treadmill
Take a minute and start you new years resolution today! This is a very simple and effective 30 min cardio / full body workout that can be done in about 8 square feet with one piece of equipment - the Valslide - this little gadget can reshape your whole body and I highly recommend it - If you don't already have a pair you can purchase at the following link. https://valeriewaters.infusionsoft.com/go/vs/leeanne/%3cbr%20/%3e%20%20%20%20
Take a few minutes to warm up, and then get ready to SWEAT:
Squats - 20 reps
Skater Jumps - 20 reps
Valslide Reverse Lunge - 20 reps (each leg)
Valslide Side Lunge - 20 reps (each leg)
Valslide Tricep Push-Up - 10 reps
Valslide Mountain Climber - 20 reps
Valslide Belly Robbers - 20 reps
Valslide Sliding Crunch - 20 reps
Do this circuit 3-4 times, with 1-2 minutes rest in between each circuit
Take a few minutes to warm up, and then get ready to SWEAT:
Squats - 20 reps
Skater Jumps - 20 reps
Valslide Reverse Lunge - 20 reps (each leg)
Valslide Side Lunge - 20 reps (each leg)
Valslide Tricep Push-Up - 10 reps
Valslide Mountain Climber - 20 reps
Valslide Belly Robbers - 20 reps
Valslide Sliding Crunch - 20 reps
Do this circuit 3-4 times, with 1-2 minutes rest in between each circuit
Self appreciation
So I thought I’d join Sheila Viers from livewell360.com, and Mary Bess and Anne from my RCR Forum on their 25 day count down to Christmas and Self-Appreciation – I got a late start, so I started on day 15.
Day one and two were a breeze. I think most of us can come up with 1 or 2 things we like about ourselves - right? Day three, right in the middle of my pedicure - BAM - I thought, how am I going to come up with 13 more things I appreciate about myself? and Why is it so hard? Is it because we are taught from a young age that speaking highly of ourselves is thought of as being self-centered, selfish, or dare I say it - conceited. I guess if a person went around telling everyone how great they are it may come across that way, but that's not what I am talking about; I’m talking about quietly acknowledging the uniqueness of ourselves, the things that make us special.
So what is Self-Appreciation?
Self is defined as the entire person of an individual while appreciation is defined as a judgment or evaluation; an expression of admiration, approval, or gratitude. Self-appreciation is about saying: 'I accept myself exactly as I am.' It is about acknowledging our unique gifts. Self-appreciation is not about putting others down or thinking you better; it is about loving ourselves the way we are and in turn loving others the way they are.
I love that last line, "... it's about loving ourselves the way we are, and in turn, loving others the way they are." - Every single one of us has special gifts that we can share; maybe it’s out thoughtfulness, our kindness, whatever it is, it sets us apart from others. My sister Marilyn has a heart of gold and is a fantastic cook. My brother Scott would give you the shirt off his back, and is one of the best finish carpenters I have ever seen. My baby sister Jenn is fun, adventureous, and light and easy to be around. My husband Mark is thoughtful and compassionate. As a personal trainer he truly care about the women he works with, and I have a sneaking feeling they feel the same way about him. And lastly, my daughter Chrystal - Chyrstal is the best friend a person can have, she is always there for everyone, almost to a fault.
As I was thinking about what I appreciate about others, I was finally able to see what I appreciate about myself. I am kind, I am loving, I am supportive and I am caring. Not a bad start, right. Then I thought about the physical apprecition and remembered a picture that Sheila from livewell360.com had re-posted. I love what this women did. Instead of looking at her body and focusing on the negative,she decided to appreciate her body for what it is.
Day one and two were a breeze. I think most of us can come up with 1 or 2 things we like about ourselves - right? Day three, right in the middle of my pedicure - BAM - I thought, how am I going to come up with 13 more things I appreciate about myself? and Why is it so hard? Is it because we are taught from a young age that speaking highly of ourselves is thought of as being self-centered, selfish, or dare I say it - conceited. I guess if a person went around telling everyone how great they are it may come across that way, but that's not what I am talking about; I’m talking about quietly acknowledging the uniqueness of ourselves, the things that make us special.
So what is Self-Appreciation?
Self is defined as the entire person of an individual while appreciation is defined as a judgment or evaluation; an expression of admiration, approval, or gratitude. Self-appreciation is about saying: 'I accept myself exactly as I am.' It is about acknowledging our unique gifts. Self-appreciation is not about putting others down or thinking you better; it is about loving ourselves the way we are and in turn loving others the way they are.
I love that last line, "... it's about loving ourselves the way we are, and in turn, loving others the way they are." - Every single one of us has special gifts that we can share; maybe it’s out thoughtfulness, our kindness, whatever it is, it sets us apart from others. My sister Marilyn has a heart of gold and is a fantastic cook. My brother Scott would give you the shirt off his back, and is one of the best finish carpenters I have ever seen. My baby sister Jenn is fun, adventureous, and light and easy to be around. My husband Mark is thoughtful and compassionate. As a personal trainer he truly care about the women he works with, and I have a sneaking feeling they feel the same way about him. And lastly, my daughter Chrystal - Chyrstal is the best friend a person can have, she is always there for everyone, almost to a fault.
As I was thinking about what I appreciate about others, I was finally able to see what I appreciate about myself. I am kind, I am loving, I am supportive and I am caring. Not a bad start, right. Then I thought about the physical apprecition and remembered a picture that Sheila from livewell360.com had re-posted. I love what this women did. Instead of looking at her body and focusing on the negative,she decided to appreciate her body for what it is.
Can you do this for yourself? I know, it's hard isn't it. For me - my problem area has always been my lower body. I remember "someone", not to be named, commenting that I looked like I had two different peoples bodies, which was probably true. I mean really, I've always had to buy bottoms two sizes larger than my tops, but I have to wonder, why do people feel the need to comment on others imperfections? I mean really, what is wrong with people? The crazy thing is, I had no idea there was anything wrong with my body until someone pointed it out to me. How sad.
So, if the above picture was me, it would be of my whole lower body. My butt would say "cushy seat for me", and my calves and thighs would say, " sturdy". Pretty boring I know, but regardless of their appearance, my legs do get me to where I need to go and I appreciate every single inch of them. Fortunately for me this was something I could change with consistency, a bit of sweat, and a lot of hard work. Now I am a "size chart" size 4 - top, middle and bottom. My butt is down 5 1/2 inches and may not be as cushy, but looks darn good in my size 4 jeans - my thighs are down 3 inches each and are quicker, stronger and have a more athletic look to them, and my calves are down 1 inch each, still sturdy, but definitely leaner - not to mention the cellulite on my thighs is slowing starting to disappear. Woo hoo!!
So take a minute and think about what you appreciate about yourself. Not only physically, but what make you, you on the inside. It's not easy, but it is definitely the first step to appreciating and liking you, and after all, what is more important than that.
Do you need to use weight to change your body -
I say YES!
One of my husband’s clients asked him if I train the same way now that I did 17 + years ago – this question was sparked by my 17+ year ago picture under “My Story” here in my blog. I guess if I think about it, the answer to this is yes and no. I did do step aerobics 3 times a week and a floor work twice a week which is really how women trained back then, but honestly there wasn’t a huge change to my body until I started to train with my then boyfriend, now husband, Mark. For some reason it didn’t bother me to train with him back then, maybe because I was trying to impress him, but besides that, I was really starting to see changes to my body, changes I had never seen before and I wanted more. Plus it was a blast to train with him at Big Al’s Gym – this place was definitely a “guys” gym, talk about working out old school. There were no fancy machines or equipment at this place, just free weights, a squat rack, benches, and bars.
I asked my husband if he remembered the specifics of my training back then. He said it was basically a full-body workout 3 days a week and step classes two times a week. Of course, I had to clean up my eating habits a bit, but I was also a lot younger back then so my metabolism was faster and it was much easier to get lean. With these positive changes I was able to get into the best shape of my life and yes for the first time I did see my ABS, who knew those things were under there – WOW!
What did I do from then to now?
Well, I obviously didn’t stay on course….. With work and life in general, fitness never really became a priority and my body paid the price. I became complacent, I worked out a few times a week and I didn’t really watch what I ate, drank, etc. – thus the 20+ pound weight gain.
How did I get it back?
By getting a support system! My husband has always been very supportive, and for me support has been vital to my success. I would not have reached my goals of getting back that body I had 17 years ago without it – and yes, I’ve been very lucky to have a great support system at home, but there is no doubt in my mind that the support I received my friends in the RCR forum put me over the top. I needed support from other women who were experiencing the same difficulties that I was. In the past I knew how to get in shape, but would lose focus and never really stay there. It’s not a quick fix or a fad diet, its consistency and eating clean. These women and their support help me get my “Sass” back, and I’ll forever love them for it.
The support I received was a type of coaching. It involved support, motivation, encouragement, mile-stones, accountability, and even a little tough love when needed. That’s why I’m so passionate about Coaching for Health and Fitness. This was MY missing link. What I’ve learned this past year has been invaluable to me – I learned how to manage my life, how to make me a priority, how to “plan for success” with food, how to make time to workout and really, it’s not that hard - I love the thought of passing that information along to others, I’d love to pass that information onto you.
Thanks for taking the time to read my thoughts !
LA
One of my husband’s clients asked him if I train the same way now that I did 17 + years ago – this question was sparked by my 17+ year ago picture under “My Story” here in my blog. I guess if I think about it, the answer to this is yes and no. I did do step aerobics 3 times a week and a floor work twice a week which is really how women trained back then, but honestly there wasn’t a huge change to my body until I started to train with my then boyfriend, now husband, Mark. For some reason it didn’t bother me to train with him back then, maybe because I was trying to impress him, but besides that, I was really starting to see changes to my body, changes I had never seen before and I wanted more. Plus it was a blast to train with him at Big Al’s Gym – this place was definitely a “guys” gym, talk about working out old school. There were no fancy machines or equipment at this place, just free weights, a squat rack, benches, and bars.
I asked my husband if he remembered the specifics of my training back then. He said it was basically a full-body workout 3 days a week and step classes two times a week. Of course, I had to clean up my eating habits a bit, but I was also a lot younger back then so my metabolism was faster and it was much easier to get lean. With these positive changes I was able to get into the best shape of my life and yes for the first time I did see my ABS, who knew those things were under there – WOW!
What did I do from then to now?
Well, I obviously didn’t stay on course….. With work and life in general, fitness never really became a priority and my body paid the price. I became complacent, I worked out a few times a week and I didn’t really watch what I ate, drank, etc. – thus the 20+ pound weight gain.
How did I get it back?
By getting a support system! My husband has always been very supportive, and for me support has been vital to my success. I would not have reached my goals of getting back that body I had 17 years ago without it – and yes, I’ve been very lucky to have a great support system at home, but there is no doubt in my mind that the support I received my friends in the RCR forum put me over the top. I needed support from other women who were experiencing the same difficulties that I was. In the past I knew how to get in shape, but would lose focus and never really stay there. It’s not a quick fix or a fad diet, its consistency and eating clean. These women and their support help me get my “Sass” back, and I’ll forever love them for it.
The support I received was a type of coaching. It involved support, motivation, encouragement, mile-stones, accountability, and even a little tough love when needed. That’s why I’m so passionate about Coaching for Health and Fitness. This was MY missing link. What I’ve learned this past year has been invaluable to me – I learned how to manage my life, how to make me a priority, how to “plan for success” with food, how to make time to workout and really, it’s not that hard - I love the thought of passing that information along to others, I’d love to pass that information onto you.
Thanks for taking the time to read my thoughts !
LA
My Story
My Story ....
Let me start by telling you every summer for me, had been my own personal nightmare. I did not want to wear shorts, and definitely did not want to wear a bikini… I had been covering myself up at the beach for years, never feeling like I looked good enough to walk around in my bathing suit – I wouldn’t even get off the chair without a cover up on, but until I saw a picture that my daughter took of me on the beach, I had no idea how far I let myself go. I guess all my bad habits had finally caught up to me. To be honest - I’m still not totally comfortable taking pictures in my bikini, but I decided this would be the year that I would not be embarrassed to go out in public in shorts, or on the beach without a cover up! The first thing I did was to set a goal, which is very important. I found a bikini picture my husband Mark had of me taken 17 years ago and thought "Let’s see how close I can get to this picture”, talk about a daunting task. Would it even be possible for me to get in anywhere near that kind of shape again?
I thought - sure, why not, being married to a personal trainer, how hard could it be? I’m here to tell you, it was hard! I quickly realized what my downfall had been year after year – my food hadn’t been as clean as it needed to be. Have you ever heard the saying “you can’t out train a bad diet”? – Well, now I understand what that means. Plus Mark pointed out that I was sleep walking through my workouts. Honestly, I am not a fan of working out… In fact, I never really was, but there is no way you can reach your fitness goals without it.
Much to my surprise 4 months later, and I have to admit I was totally shocked by the results; I actually dropped 17 lbs and almost 20 inches!!! Not too bad for a 47 year old, menopausal women! This was one of the hardest things I’ve ever done - and if I can do it - you can do it... but why was I able to do it this time? Well the answer to this is two fold - One was my very loving and supportive husband, who I mention earlier is a personal trainer, and two - Valerie Waters Red Carpet Ready fitness program and forum. You may be wondering why I needed another fitness program when my husband is a personal trainer.... Well, honestly - have any of you ever had your significant other tell you what to do, or even worse, try to push you outside of your comfort zone... I'm here to tell you - it is NOT a good idea... He quickly realized if I was going to succeed it would have to be on my own terms, which is why he introduced me to the idea of Valerie Waters, a celebrity fitness trainer, he has followed and admired for a number of years (http://valeriewaters.com/), - and yes, she was the perfect fit for me... Bottom line - the key to all of my success was not only her workout program, but the support of the women in the forum... This is what I can do for you - I can and will be there for you every step of the way - to motivate you, to encourage you, and to help you find a way to break through the roadblocks preventing you from reaching your fitness goals.
Let me start by telling you every summer for me, had been my own personal nightmare. I did not want to wear shorts, and definitely did not want to wear a bikini… I had been covering myself up at the beach for years, never feeling like I looked good enough to walk around in my bathing suit – I wouldn’t even get off the chair without a cover up on, but until I saw a picture that my daughter took of me on the beach, I had no idea how far I let myself go. I guess all my bad habits had finally caught up to me. To be honest - I’m still not totally comfortable taking pictures in my bikini, but I decided this would be the year that I would not be embarrassed to go out in public in shorts, or on the beach without a cover up! The first thing I did was to set a goal, which is very important. I found a bikini picture my husband Mark had of me taken 17 years ago and thought "Let’s see how close I can get to this picture”, talk about a daunting task. Would it even be possible for me to get in anywhere near that kind of shape again?
I thought - sure, why not, being married to a personal trainer, how hard could it be? I’m here to tell you, it was hard! I quickly realized what my downfall had been year after year – my food hadn’t been as clean as it needed to be. Have you ever heard the saying “you can’t out train a bad diet”? – Well, now I understand what that means. Plus Mark pointed out that I was sleep walking through my workouts. Honestly, I am not a fan of working out… In fact, I never really was, but there is no way you can reach your fitness goals without it.
Much to my surprise 4 months later, and I have to admit I was totally shocked by the results; I actually dropped 17 lbs and almost 20 inches!!! Not too bad for a 47 year old, menopausal women! This was one of the hardest things I’ve ever done - and if I can do it - you can do it... but why was I able to do it this time? Well the answer to this is two fold - One was my very loving and supportive husband, who I mention earlier is a personal trainer, and two - Valerie Waters Red Carpet Ready fitness program and forum. You may be wondering why I needed another fitness program when my husband is a personal trainer.... Well, honestly - have any of you ever had your significant other tell you what to do, or even worse, try to push you outside of your comfort zone... I'm here to tell you - it is NOT a good idea... He quickly realized if I was going to succeed it would have to be on my own terms, which is why he introduced me to the idea of Valerie Waters, a celebrity fitness trainer, he has followed and admired for a number of years (http://valeriewaters.com/), - and yes, she was the perfect fit for me... Bottom line - the key to all of my success was not only her workout program, but the support of the women in the forum... This is what I can do for you - I can and will be there for you every step of the way - to motivate you, to encourage you, and to help you find a way to break through the roadblocks preventing you from reaching your fitness goals.
"Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use."-
~Earl Nightingale
This is so true – if I didn't decide to finally take charge of my body- I'd still be 147 lbs, unhappy with myself and still complaining about how I can't lose weight.... but as of today I am 20 lbs lighter and 26 inches smaller. I feel good about myself, and know anything I want, with a bit of effort, can be done!
Hugs,
LA
Subscribe to:
Posts (Atom)