Before we leave we are supposed to figure out what we are going to do to keep up our goals before we go back. So here goes my ideas:
-continue weight watchers staying within my points until MIPCOM
-sign up for upcoming running races that i printed out on Monday
-sign up for Paris Marathon on Sept 15th
-sign up for Marathon training clinic sept 15th
-find a spinning class to try in the month of September
-go to one flirty girl fun class in the month of september
Saturday, August 30, 2008
Friday, August 29, 2008
Week 46: Saturday... at dream spa
Saturday
snack: banana and green tea (2)
6:30am Stop Sign Hike - I did awesome. I ran a lot of it (4.5miles), and shaved 10mins off my time AND I came in first by 3mins in front of everyone!! it was great. then I went for a walk with a couple people and got lost and went for 5.5miles before they picked us up in the van!
9:30am Breakfast - a mix of kashi cereals with vanilla soy milk and a banana - yum! (6)
11am kickboxing - skipped my first class after my extracurricular 5.5mile walk.
12pm aquacise - was a nice way to stretch out the muscles. I AM DONE!!! YEAH!
1pm lunch - avocado cilantro hummus, salad with tuna and olives and carrot soup (8)
2pm Hot Stone Massage - really nice!!! felt great and deserved after all this exercise!
FREE TIME - FINALLY!!
4:45pm Dining out lecture: on how to choose food at a buffet with 500 calories
Dinner: they took us to a buffet called Chuck-o-rama! Too funny! It's like a ponderosa and we all had to pick out a 500 calorie dinner from the buffet and not get tempted by all the good stuff! (8)
Now just packing, and ready to go home and see my hubby!! Great time!!! can't wait to weigh in tomorrow. hope its good!! I'm praying for 159 but 4lbs sounds to be the average and lots of inches.
snack: banana and green tea (2)
6:30am Stop Sign Hike - I did awesome. I ran a lot of it (4.5miles), and shaved 10mins off my time AND I came in first by 3mins in front of everyone!! it was great. then I went for a walk with a couple people and got lost and went for 5.5miles before they picked us up in the van!
9:30am Breakfast - a mix of kashi cereals with vanilla soy milk and a banana - yum! (6)
11am kickboxing - skipped my first class after my extracurricular 5.5mile walk.
12pm aquacise - was a nice way to stretch out the muscles. I AM DONE!!! YEAH!
1pm lunch - avocado cilantro hummus, salad with tuna and olives and carrot soup (8)
2pm Hot Stone Massage - really nice!!! felt great and deserved after all this exercise!
FREE TIME - FINALLY!!
4:45pm Dining out lecture: on how to choose food at a buffet with 500 calories
Dinner: they took us to a buffet called Chuck-o-rama! Too funny! It's like a ponderosa and we all had to pick out a 500 calorie dinner from the buffet and not get tempted by all the good stuff! (8)
Now just packing, and ready to go home and see my hubby!! Great time!!! can't wait to weigh in tomorrow. hope its good!! I'm praying for 159 but 4lbs sounds to be the average and lots of inches.
Week 45: Friday... at dream spa
Friday
5:30am Resting Metabolic Rate test - got all my stats. will fill in later
6:30am hike at Saddle which was really good and steep but we were all very tired!! beautiful!
9:30am breakfast: french toast and fruit (6) yummmmy and very filling
10:15am Lecture - questions with jeff novick
Coffee/Tea/Caffeine -
3-5cups of coffee start to increase risk for heart disease so try to drink less
All teas have lots of benefits so definitely the best way to go
diet pop, sweeteners, are all fine in moderation - better to have diet pop and lose weight than not... obesity is killing us not artificial sweetener!
Stevia is all natural sweetener - fine for us, pepsi is about to come up with a line of drinks with it in it called Ribiva or something like that. We'll see lots more of this.
Alcohol - is a known carcinogen so is not recommended
Organic food - total scam as well, people were polled and asked would you buy organic foods and would you be willing to pay more for them and we said yes so the food industry used it as a way to increase sales margins. there has been a huge increase in profits across all organics and almost all independent companies have been bought up by the big guys like Heinz, Kelloggs. Also they are still fed antibiotics, growth hormones, acceptable chemicals (huge list of what they can do on website) and crops are not rested for 7 years of yesteryear, 1 year now. So it is still better for the envirnoment but a lot of marketing and again, obesity is big issue much more than ingesting non-organic food. but best bet is CFA - Community Farmer Associations and supporting local. lose weight - that's the first priority.
you read a lot about raising your metabolism - not true - just be more active
11:30am yogalates - dragging my butt today
12:30am - VO2 test.. test to see what your target heartrate should be while working out and how fit you are... i got a super gold star with Superior fitness.. yeah! so obviously food is the key :)
1pm Lunch: parnip and potato soup, tostadas with salsa - yummy!!
2:30pm - circuit training - killer
3:30pm - Zumba - fun but my knees are sore so wasn't that into it and b/c we are tired!
4:30pm gentle stretch - thank god!! i need it. am stiff everywhere.
5:30pm - Dinner - salad bar, boca burger, steamed carrots, mango/rasp frozen bar - i'm stuffed.
6pm then slideshow of pics they took of us and copies of pics
7pm highlights and a cut.- looks great
5:30am Resting Metabolic Rate test - got all my stats. will fill in later
6:30am hike at Saddle which was really good and steep but we were all very tired!! beautiful!
9:30am breakfast: french toast and fruit (6) yummmmy and very filling
10:15am Lecture - questions with jeff novick
Coffee/Tea/Caffeine -
3-5cups of coffee start to increase risk for heart disease so try to drink less
All teas have lots of benefits so definitely the best way to go
diet pop, sweeteners, are all fine in moderation - better to have diet pop and lose weight than not... obesity is killing us not artificial sweetener!
Stevia is all natural sweetener - fine for us, pepsi is about to come up with a line of drinks with it in it called Ribiva or something like that. We'll see lots more of this.
Alcohol - is a known carcinogen so is not recommended
Organic food - total scam as well, people were polled and asked would you buy organic foods and would you be willing to pay more for them and we said yes so the food industry used it as a way to increase sales margins. there has been a huge increase in profits across all organics and almost all independent companies have been bought up by the big guys like Heinz, Kelloggs. Also they are still fed antibiotics, growth hormones, acceptable chemicals (huge list of what they can do on website) and crops are not rested for 7 years of yesteryear, 1 year now. So it is still better for the envirnoment but a lot of marketing and again, obesity is big issue much more than ingesting non-organic food. but best bet is CFA - Community Farmer Associations and supporting local. lose weight - that's the first priority.
you read a lot about raising your metabolism - not true - just be more active
11:30am yogalates - dragging my butt today
12:30am - VO2 test.. test to see what your target heartrate should be while working out and how fit you are... i got a super gold star with Superior fitness.. yeah! so obviously food is the key :)
1pm Lunch: parnip and potato soup, tostadas with salsa - yummy!!
2:30pm - circuit training - killer
3:30pm - Zumba - fun but my knees are sore so wasn't that into it and b/c we are tired!
4:30pm gentle stretch - thank god!! i need it. am stiff everywhere.
5:30pm - Dinner - salad bar, boca burger, steamed carrots, mango/rasp frozen bar - i'm stuffed.
6pm then slideshow of pics they took of us and copies of pics
7pm highlights and a cut.- looks great
Wednesday, August 27, 2008
Week 45: Thursday... at dreams spa
Thursday
Snack: banana and green tea and water (2)
6:30am hike called saddle back. probably my favorite so far, lots of cool things like climbing down into a big bowl and out again, climbing up on top of a big rock that is nicknamed the dinner roll, i'm feeling wiped by this one but it was the best hiking workout yet. 862calories burned.
we picked fresh peaches off a tree on the ride back! - best peach ever!!! oh and we saw a real roadrunner run across the street and then fly. crazy! (1)
9:30am potato, corn frittata, salsa, blueberry vegan yogurt (6)
10:15am cooking demo - we get our cookbooks!! yeah! now I need to make a shopping list. we got demo'd avocado, cilantro hummus, the potato salad from last night, and a strawberry shortcake using the apple cake recipe from the vegetarian cookbook i got.
11:30am yogalates - good but i'm still pooped from
1pm Roasted red pepper soup, sloppy joes, salad (8)
chilling for an hour now. this afternoon... have burned 1392calories so far.
2:30pm treading on the treadmill (intervals) - this will be hard...
3:30pm Ball works - killer, i'm just too tired
4:30pm gentle yoga - thank god its over
5:30pm Chicken Teriyaki bowl and strawberry shortcake - yummy!
6:15pm Lecture: From oil to nuts: the essential facts on fats
I'm mixing up all my lectures but I'm giving you all the essential info:
There's always rumours that the Mediterrantean diet is so heatlhy but when the research was done the only place was really Crete in greece right after the war that was skinny and that was because tehy didn't have much food after war so they fished, ate veggies and did tons of walking... not all the olive oil everyone talks about, not the wine people talk about.
French don't get fat: the french said here is why the stop eating:
-when they started to feel full
-when they watned to leave room for dessert
-when they no longer felt hungry
Americans said:
-when others thought it was normal to stop
-when they ran out of beverage
-when the tv show was over!!
Thats why the french are skinnier!
8pm Massage - very good!! my knees are sore today
Snack: banana and green tea and water (2)
6:30am hike called saddle back. probably my favorite so far, lots of cool things like climbing down into a big bowl and out again, climbing up on top of a big rock that is nicknamed the dinner roll, i'm feeling wiped by this one but it was the best hiking workout yet. 862calories burned.
we picked fresh peaches off a tree on the ride back! - best peach ever!!! oh and we saw a real roadrunner run across the street and then fly. crazy! (1)
9:30am potato, corn frittata, salsa, blueberry vegan yogurt (6)
10:15am cooking demo - we get our cookbooks!! yeah! now I need to make a shopping list. we got demo'd avocado, cilantro hummus, the potato salad from last night, and a strawberry shortcake using the apple cake recipe from the vegetarian cookbook i got.
11:30am yogalates - good but i'm still pooped from
1pm Roasted red pepper soup, sloppy joes, salad (8)
chilling for an hour now. this afternoon... have burned 1392calories so far.
2:30pm treading on the treadmill (intervals) - this will be hard...
3:30pm Ball works - killer, i'm just too tired
4:30pm gentle yoga - thank god its over
5:30pm Chicken Teriyaki bowl and strawberry shortcake - yummy!
6:15pm Lecture: From oil to nuts: the essential facts on fats
I'm mixing up all my lectures but I'm giving you all the essential info:
There's always rumours that the Mediterrantean diet is so heatlhy but when the research was done the only place was really Crete in greece right after the war that was skinny and that was because tehy didn't have much food after war so they fished, ate veggies and did tons of walking... not all the olive oil everyone talks about, not the wine people talk about.
French don't get fat: the french said here is why the stop eating:
-when they started to feel full
-when they watned to leave room for dessert
-when they no longer felt hungry
Americans said:
-when others thought it was normal to stop
-when they ran out of beverage
-when the tv show was over!!
Thats why the french are skinnier!
8pm Massage - very good!! my knees are sore today
Week 45: Wednesday... at dream spa
Wednesday
Up at 5:30am, got a new watch to track calorie expenditure... so now I can figure out how to pay off my debt! So far I've burned 826calories on the hike and 452 in an aquacise class. not bad.
Snack: banana, tea, water (2)
6:30am: red white and blue hike - hike was amazing, one part was a bit too steep and I wasn't sure how they were going to get down so i backed out of that one... no need to fall on my head on wednesday. but it was a good hike. i'm acutally not finding them as hard as I thought i would because you have to becareful of your footing and watch out for cactus and lava rock and stuff so its a bit more methodical but day 1 was 17000steps, day 2 was 12000 and today was 13000 i think i heard.
9:30am fruit plate and warm muslix with a little rice milk, (6) because there is really nothing here to drink but water and herbal teas we are all getting creative... I've had a lot of decaf green tea on ice with stevia (a natural sweetener), a bunch of squeezed lemon slices on ice water with stevia for lemonade, and one guy smuggled in some sugar free singles of hawaiian punch. haven't tried that yet but bet its good.
10:15am lecture - health food vs healthy food: how to tell the difference
1) start with a soup and/or a salad and you'll eat less
2) don't drink your calories
3) eat food that is low in calorie density (eg. veggies vs oil)
2 rules for Nutritional Label reading
1) Don't EVER believe ANYTHING you read on the front of any package!!! It's all marketing lies. for example something will say its fat free but is 100% fat (eg. Pam spray is 100% fat but reads as 0g of fat because they round it down if its less that 1% and if you only use 1/3 of a spray but if you read it carefully is 100% oil and is 100% fat so just be aware)
2) Always read the nutritional label and the ingredients.
Fat: look at calories from fat not fat grams - you don't want to eat anything that has more than 20% of its calories from fat so if its 100 calories, only 20 calories should be from fat, another way they lie is that if they have various kinds of fat in a product it doesn't count as one fat so it won't show up in the ingredients until later into the ingredients as it goes by weight. so they use different kinds just so it looks healthier.
check for saturated animat or veg fat: lard, butter, coconut oil, cocoa butter, man made hydrogenated oils. avoid
Salt - you only need 150mg to survive, average person gets 2500mg. recommended is 2200mg which is 1tsp of salt. So rule is that salt mg should never exceed the calories. so if there is 100calories, no more than 100mg of sodium. most people get 77% of their sodium from processed foods, only 10% from the salt shaker
Sugar - there should be no sugar in the first 3 ingredients - but same goes for sugar, they will put in different kinds of sugar so it doesn't show up close to top so read all ingredients. its okay to have sugar listed if its an actual fruit like raisins in cereal. refined are bad: raw sugar, honey, molasses are all calorie dense so should still be limited.
Carbohydrates:
-read ingredients and look for the words "Whole" grain and has to be spelt like that some times they write hole or whol and thats how they lie. Also "rolled, Stoned, Ground and Cracker" qualify.
big problem with low fat diet fad was we heard that fat was bad so they added more sugar so that percentage wise the fat went down. eg: 100 calorie product that had 50% fat, they added more sugar so it is now a 200calorie product with 25% fat - no change in fat just more sugar.
Then we heard saturated fats were bad so they took them out and put in Trans fats, now they had to take them out, so as of January they just started replacing Trans fats with Interestrifried Fats which are even worse so when you read Trans fat free it will just be worse - look for modified palm oil, modified soybean oil, fully hydrogenated coconut oil - these are worse than trans fats and should be avoided. again look for fractionated fats as they will not be included in the calories but are still bad.
Also, the only reason olive oil and corn oil have been pushed as being so healthy was entirely money based and canola (which was made in Canada from rape seed - hence name change) is better for you but they didn't pay to have health claims made about it so you don't hear it pushed. And all fats have all 3 kinds of fats in different portions: eg. olive oil has some saturated fats in it. What you really want are polyunsaturated fats which are your Omega 3s. That's the only fat we can't produce ourselves. the rest you get plenty of in regular food.
How to get it:
12oz fish or 1oz walnuts or 1tbsp flax or in your regular 9-12 servings of fruits and veggies a day
Another way that places like McDonalds can say their fries are transfat free (and many others) but in fact they are not, because they've been tested, is because they get them par-blanched in trans fats before they arrive at McDs so McDs doesn't actaully use trans fats!
Other surprises: 2tbsp of olive oil has 3 x more sat fat then 4oz of chicken!
2tbsp of olive oil has more calories than 1/2c of any ice cream including the majority of premium ice creams like haggen daaz so don't fall for the marketing and focus strickly on calories in calories out and eating healthy!
snack: 2 pickles
11:30am aquacise - was a pretty good workout. as long as you put lots of effort in - off to lunch. I'll write more later
1pm whole wheat pizza with artichokes, roasted red peppers, micro greens and parsnip soup (8)
2:30pm kickboxing - was a good workout!
3:30pm living drums - totally amazing. basically you beat some balance balls (ab balls) with drum sticks to music and do some squats and lunges but basically its just hilarious and fun! good times. plus the instructor was cute!
4:30pm hip hop - was amazing! same cute teacher as living drums, and it was lots of fun to learn a routine.. lots of kanye west music. fun fun fun. these were the 2 best classes here because they were fun and less hard core.
5:30pm salmon and potato salad and a brownie for dessert (10) - YUMMMY! can't wait to make this one.
6:15pm Lecture: Increasing your income (calories)
Here is the quick recap:
Do lots of cardio to lose weight. 6 days a week for 60mins (not including warm up and cool down) but if you aren't ready for that start with 3 days a week at 25mins, then 4 days at 30mins and up and up until you get to 6 days cardio for 60mins.
As part of your cardio do:
-Intervals once a week (5mins at high speed, 5mins low to recover, 4mins high, 4mins low, 3mins high, 3mins low, 2... 1)
-Endurance training the rest of the 5 days of the week which is steadier pace, huffing and puffing but you can say a sentence but don't want to...
Strength training:
3 days a week
do 1 strength and 2 endurance
strength - lift big weights to build muscle (8-12 reps where you are fatigued around 8 but do 12) and do 2 sets
endurance - left lighter weights, longer period of time (15-20 reps where you are fatigued around 15 but do 20) or lift for 2mins and rest for 1min
4 key things you need:
1) Get a partner to workout with even if its a trainer or ipod
2) Support - from friends and family
3) Be Accountable
4) Be Commitment
For me I need to make a commitment before i leave of what I'm going to do when I get back:
thoughts..
-try a spinning class
-sign up for some flirty girl classes (hip hop etc)
-sign up for Paris Marathon and training clinic
8pm: mani/pedi - nice!! its no star nails :) but very relaxing!! my heartrate was pratically non-existent!
Total calories burned so far today: 2500! wow!
Up at 5:30am, got a new watch to track calorie expenditure... so now I can figure out how to pay off my debt! So far I've burned 826calories on the hike and 452 in an aquacise class. not bad.
Snack: banana, tea, water (2)
6:30am: red white and blue hike - hike was amazing, one part was a bit too steep and I wasn't sure how they were going to get down so i backed out of that one... no need to fall on my head on wednesday. but it was a good hike. i'm acutally not finding them as hard as I thought i would because you have to becareful of your footing and watch out for cactus and lava rock and stuff so its a bit more methodical but day 1 was 17000steps, day 2 was 12000 and today was 13000 i think i heard.
9:30am fruit plate and warm muslix with a little rice milk, (6) because there is really nothing here to drink but water and herbal teas we are all getting creative... I've had a lot of decaf green tea on ice with stevia (a natural sweetener), a bunch of squeezed lemon slices on ice water with stevia for lemonade, and one guy smuggled in some sugar free singles of hawaiian punch. haven't tried that yet but bet its good.
10:15am lecture - health food vs healthy food: how to tell the difference
1) start with a soup and/or a salad and you'll eat less
2) don't drink your calories
3) eat food that is low in calorie density (eg. veggies vs oil)
2 rules for Nutritional Label reading
1) Don't EVER believe ANYTHING you read on the front of any package!!! It's all marketing lies. for example something will say its fat free but is 100% fat (eg. Pam spray is 100% fat but reads as 0g of fat because they round it down if its less that 1% and if you only use 1/3 of a spray but if you read it carefully is 100% oil and is 100% fat so just be aware)
2) Always read the nutritional label and the ingredients.
Fat: look at calories from fat not fat grams - you don't want to eat anything that has more than 20% of its calories from fat so if its 100 calories, only 20 calories should be from fat, another way they lie is that if they have various kinds of fat in a product it doesn't count as one fat so it won't show up in the ingredients until later into the ingredients as it goes by weight. so they use different kinds just so it looks healthier.
check for saturated animat or veg fat: lard, butter, coconut oil, cocoa butter, man made hydrogenated oils. avoid
Salt - you only need 150mg to survive, average person gets 2500mg. recommended is 2200mg which is 1tsp of salt. So rule is that salt mg should never exceed the calories. so if there is 100calories, no more than 100mg of sodium. most people get 77% of their sodium from processed foods, only 10% from the salt shaker
Sugar - there should be no sugar in the first 3 ingredients - but same goes for sugar, they will put in different kinds of sugar so it doesn't show up close to top so read all ingredients. its okay to have sugar listed if its an actual fruit like raisins in cereal. refined are bad: raw sugar, honey, molasses are all calorie dense so should still be limited.
Carbohydrates:
-read ingredients and look for the words "Whole" grain and has to be spelt like that some times they write hole or whol and thats how they lie. Also "rolled, Stoned, Ground and Cracker" qualify.
big problem with low fat diet fad was we heard that fat was bad so they added more sugar so that percentage wise the fat went down. eg: 100 calorie product that had 50% fat, they added more sugar so it is now a 200calorie product with 25% fat - no change in fat just more sugar.
Then we heard saturated fats were bad so they took them out and put in Trans fats, now they had to take them out, so as of January they just started replacing Trans fats with Interestrifried Fats which are even worse so when you read Trans fat free it will just be worse - look for modified palm oil, modified soybean oil, fully hydrogenated coconut oil - these are worse than trans fats and should be avoided. again look for fractionated fats as they will not be included in the calories but are still bad.
Also, the only reason olive oil and corn oil have been pushed as being so healthy was entirely money based and canola (which was made in Canada from rape seed - hence name change) is better for you but they didn't pay to have health claims made about it so you don't hear it pushed. And all fats have all 3 kinds of fats in different portions: eg. olive oil has some saturated fats in it. What you really want are polyunsaturated fats which are your Omega 3s. That's the only fat we can't produce ourselves. the rest you get plenty of in regular food.
How to get it:
12oz fish or 1oz walnuts or 1tbsp flax or in your regular 9-12 servings of fruits and veggies a day
Another way that places like McDonalds can say their fries are transfat free (and many others) but in fact they are not, because they've been tested, is because they get them par-blanched in trans fats before they arrive at McDs so McDs doesn't actaully use trans fats!
Other surprises: 2tbsp of olive oil has 3 x more sat fat then 4oz of chicken!
2tbsp of olive oil has more calories than 1/2c of any ice cream including the majority of premium ice creams like haggen daaz so don't fall for the marketing and focus strickly on calories in calories out and eating healthy!
snack: 2 pickles
11:30am aquacise - was a pretty good workout. as long as you put lots of effort in - off to lunch. I'll write more later
1pm whole wheat pizza with artichokes, roasted red peppers, micro greens and parsnip soup (8)
2:30pm kickboxing - was a good workout!
3:30pm living drums - totally amazing. basically you beat some balance balls (ab balls) with drum sticks to music and do some squats and lunges but basically its just hilarious and fun! good times. plus the instructor was cute!
4:30pm hip hop - was amazing! same cute teacher as living drums, and it was lots of fun to learn a routine.. lots of kanye west music. fun fun fun. these were the 2 best classes here because they were fun and less hard core.
5:30pm salmon and potato salad and a brownie for dessert (10) - YUMMMY! can't wait to make this one.
6:15pm Lecture: Increasing your income (calories)
Here is the quick recap:
Do lots of cardio to lose weight. 6 days a week for 60mins (not including warm up and cool down) but if you aren't ready for that start with 3 days a week at 25mins, then 4 days at 30mins and up and up until you get to 6 days cardio for 60mins.
As part of your cardio do:
-Intervals once a week (5mins at high speed, 5mins low to recover, 4mins high, 4mins low, 3mins high, 3mins low, 2... 1)
-Endurance training the rest of the 5 days of the week which is steadier pace, huffing and puffing but you can say a sentence but don't want to...
Strength training:
3 days a week
do 1 strength and 2 endurance
strength - lift big weights to build muscle (8-12 reps where you are fatigued around 8 but do 12) and do 2 sets
endurance - left lighter weights, longer period of time (15-20 reps where you are fatigued around 15 but do 20) or lift for 2mins and rest for 1min
4 key things you need:
1) Get a partner to workout with even if its a trainer or ipod
2) Support - from friends and family
3) Be Accountable
4) Be Commitment
For me I need to make a commitment before i leave of what I'm going to do when I get back:
thoughts..
-try a spinning class
-sign up for some flirty girl classes (hip hop etc)
-sign up for Paris Marathon and training clinic
8pm: mani/pedi - nice!! its no star nails :) but very relaxing!! my heartrate was pratically non-existent!
Total calories burned so far today: 2500! wow!
Monday, August 25, 2008
Week 45: Tuesday... at dream spa
Got up at 5:45am feeling pretty happy. Love being here. Definite stiffness in calves and but cheeks but doing pretty good. definitely feel skinnier.
Snack: banana, green tea (2)
6:30am: hike - we went to a hike called "the slots" which has tiny crevices (sp?) that you hike through. It was UNBELIEVABLE. i took tons of pics and it was definitely challenging and a bit scary at time as you don't want to fall but the sandstone (the redrock) is actually really sticky, they haven't had anyone fall and most people get hurt getting out of the van, missing their step or hitting their head on the van (pretty funny)! wish i could upload my pics, only hope they do it justice. I kept thinking on the walk how lucky i am to be here and how much i deserve this after 25lbs, that this is the joy of turning down 100 drinks, 1000 peices of cheese, etc!! AMAZING!
9:30am 2 whole wheat blueberry pancales with rasperry drizzle and fruit, iced decaf green tea 300 cals (6)
10:15am Cooking Demo - the chef showed us all the products he uses to make all the good food and made brownies for tonight and a sun dried tomato ailoi for a turkey sandwich at lunch. i signed up to buy all his cookbooks and it includes all the menu from this week, the next 2 weeks and a soups and salads book. That way I can eat the same food when I get back. Its REALLY good!!
11:30am - yogalates - felt really good. good to stretch out muscles!
1pm lunch - turkey sandwich, side salad 400cals (8) - wasn't that hungry and was too full for workout later... need to start taking home half my lunch.
2:30pm Cardio Intervals - this was killer, every 30secs take it up a notch on the treadmill for 8 levels (4mins) and then down 8 levels (4 mins) then slow pace for 2mins, allout for 1min, rest for 2 mins, then repeat 8min intervals then slow pace for 2mins, fullout incline for 1min and then allout for 1min... then done! thank god!
3:30pm Total Toning - arm weights, leg lunges, squats, abs, stretches
4:30pm Gentle Stretch - felt good to stretch muscles out and basically be done for the day
5:30pm dinner - veggie lasagna, side of broccoli, 2 chocolate covered strawberries 500 cals (10)
6:15pm Lecture: how to eat more, weigh less, and live longer
Here's the leargings:
1) eat unrefined carbs - basically any food that is as close as it can be out of the ground with maybe some cooking or peeling it (baked potato - not French fries) because refined carbs take out all the water, fibre and nutrients out of them which is what fills you. (eg. grapes vs raisins)
2) Calorie Density
basically you want to eat foods that are low in Calorie Density..
eg. 1lb of broccoli has 128cals, 1lbs of oreos are 2197cals, olive oil is 4000 cals for 1lb,people think they shouldn't eat carbs but potatoes are 495 cals a lb. also we always hear that olive oil is so good but 1tbsp of olive oil is the same as 1lb of broccol so it is very easy to over eat Calorie dense foods like oil and nuts.
Cut the C.R.A.P. - Calorie Rich and Processed
3) Satiety
Research shows that (a) people eat the same weight of food each day so that's why its important to eat low cal, low density foods like 1lb broccoli rather than 1lb olive oil. (b) reserach shows that the foods that are the most filling to us are those with (i) bulk/volume (ii) fiber (iii) nutrients - everything that is taken out in refined/processed foods
eg. 1cup cashews vs 6 small baked potatoes - they are the same 800 calories and the potatoes would be MUCH more filling or 2small low fat fig newtons vs 1 small canteloupe - both 140cals.
veggies are 100cals/lb
fruits are 250/lb
unrefined carbs are 500/lb (corn, potatoes, rice)
beans 600/lb
animal protein 1000/lb
refined carbs 1400/lb - breads, bagels, crackers- even whole grains, dried fruits)
junk food (oreos) 2300/lb
nuts 2800/lb
oil/fat 4000/lb
Research shows that people lose the most weight by eating unlimited food 600/lb or less.
Today people eat 50% of food from 1200/lb or more
The woman that did this research (forgot her name) was the consultant on Weight watchers core plan. so same idea.
eat until you are comfortably full. the okinawas are the longest living people in the world, have a saying 8/10... meaning 80% full.
550 calories/lb foods are ideal - or less.
Those who ate a 50-100 calorie salad (all veg) before dinner lost14- 24lbs in a year
Those who ate a veggies soupbefore dinner lost 40lbs a year
Also all tests of anything on a calorie restricted diet (all animals, humans) lived longer in every study. if you restrict 10% of peoples calories they live 10% longer, 20% restrictions, 20% longer life, up to 50%. At 60% they died!
Summary:
all you need to know
-eat fruits, veg, starchy veg, unrefined carbs, legumes
-eat all foods that contain lots of water, fiber, bulk
-replace 1:1, so if you have 4cups pasta - replace 2cups with veggie to lower the calore density by half.
-start with soup or salad
-don't drink your calories as they don't help fill you up
-vegetables vs fat - adding oil to food even a small amount doesn't fill you up (even if you've heard that), in just increases the calorie density HUGE. eg.. 1tbsp olive oil is equal to 1lb of brocooli... which would you rather? see jeffnovick.com
Total: 26pts (does not take all the fibre into acct)
Had a hot tub, eucalypsis steam room and then a facial!! Good times!
Snack: banana, green tea (2)
6:30am: hike - we went to a hike called "the slots" which has tiny crevices (sp?) that you hike through. It was UNBELIEVABLE. i took tons of pics and it was definitely challenging and a bit scary at time as you don't want to fall but the sandstone (the redrock) is actually really sticky, they haven't had anyone fall and most people get hurt getting out of the van, missing their step or hitting their head on the van (pretty funny)! wish i could upload my pics, only hope they do it justice. I kept thinking on the walk how lucky i am to be here and how much i deserve this after 25lbs, that this is the joy of turning down 100 drinks, 1000 peices of cheese, etc!! AMAZING!
9:30am 2 whole wheat blueberry pancales with rasperry drizzle and fruit, iced decaf green tea 300 cals (6)
10:15am Cooking Demo - the chef showed us all the products he uses to make all the good food and made brownies for tonight and a sun dried tomato ailoi for a turkey sandwich at lunch. i signed up to buy all his cookbooks and it includes all the menu from this week, the next 2 weeks and a soups and salads book. That way I can eat the same food when I get back. Its REALLY good!!
11:30am - yogalates - felt really good. good to stretch out muscles!
1pm lunch - turkey sandwich, side salad 400cals (8) - wasn't that hungry and was too full for workout later... need to start taking home half my lunch.
2:30pm Cardio Intervals - this was killer, every 30secs take it up a notch on the treadmill for 8 levels (4mins) and then down 8 levels (4 mins) then slow pace for 2mins, allout for 1min, rest for 2 mins, then repeat 8min intervals then slow pace for 2mins, fullout incline for 1min and then allout for 1min... then done! thank god!
3:30pm Total Toning - arm weights, leg lunges, squats, abs, stretches
4:30pm Gentle Stretch - felt good to stretch muscles out and basically be done for the day
5:30pm dinner - veggie lasagna, side of broccoli, 2 chocolate covered strawberries 500 cals (10)
6:15pm Lecture: how to eat more, weigh less, and live longer
Here's the leargings:
1) eat unrefined carbs - basically any food that is as close as it can be out of the ground with maybe some cooking or peeling it (baked potato - not French fries) because refined carbs take out all the water, fibre and nutrients out of them which is what fills you. (eg. grapes vs raisins)
2) Calorie Density
basically you want to eat foods that are low in Calorie Density..
eg. 1lb of broccoli has 128cals, 1lbs of oreos are 2197cals, olive oil is 4000 cals for 1lb,people think they shouldn't eat carbs but potatoes are 495 cals a lb. also we always hear that olive oil is so good but 1tbsp of olive oil is the same as 1lb of broccol so it is very easy to over eat Calorie dense foods like oil and nuts.
Cut the C.R.A.P. - Calorie Rich and Processed
3) Satiety
Research shows that (a) people eat the same weight of food each day so that's why its important to eat low cal, low density foods like 1lb broccoli rather than 1lb olive oil. (b) reserach shows that the foods that are the most filling to us are those with (i) bulk/volume (ii) fiber (iii) nutrients - everything that is taken out in refined/processed foods
eg. 1cup cashews vs 6 small baked potatoes - they are the same 800 calories and the potatoes would be MUCH more filling or 2small low fat fig newtons vs 1 small canteloupe - both 140cals.
veggies are 100cals/lb
fruits are 250/lb
unrefined carbs are 500/lb (corn, potatoes, rice)
beans 600/lb
animal protein 1000/lb
refined carbs 1400/lb - breads, bagels, crackers- even whole grains, dried fruits)
junk food (oreos) 2300/lb
nuts 2800/lb
oil/fat 4000/lb
Research shows that people lose the most weight by eating unlimited food 600/lb or less.
Today people eat 50% of food from 1200/lb or more
The woman that did this research (forgot her name) was the consultant on Weight watchers core plan. so same idea.
eat until you are comfortably full. the okinawas are the longest living people in the world, have a saying 8/10... meaning 80% full.
550 calories/lb foods are ideal - or less.
Those who ate a 50-100 calorie salad (all veg) before dinner lost14- 24lbs in a year
Those who ate a veggies soupbefore dinner lost 40lbs a year
Also all tests of anything on a calorie restricted diet (all animals, humans) lived longer in every study. if you restrict 10% of peoples calories they live 10% longer, 20% restrictions, 20% longer life, up to 50%. At 60% they died!
Summary:
all you need to know
-eat fruits, veg, starchy veg, unrefined carbs, legumes
-eat all foods that contain lots of water, fiber, bulk
-replace 1:1, so if you have 4cups pasta - replace 2cups with veggie to lower the calore density by half.
-start with soup or salad
-don't drink your calories as they don't help fill you up
-vegetables vs fat - adding oil to food even a small amount doesn't fill you up (even if you've heard that), in just increases the calorie density HUGE. eg.. 1tbsp olive oil is equal to 1lb of brocooli... which would you rather? see jeffnovick.com
Total: 26pts (does not take all the fibre into acct)
Had a hot tub, eucalypsis steam room and then a facial!! Good times!
Week 45: Monday... at dream spa
Weight: 167
Monday:
Well today has been an amazing day! As of noon I was sad to be here only a week as most people are here for multiple - like 8 weeks, 6 weeks, 4 weeks. crazy! But after the afternoon classes, I'm okay with it being only a week! I'm zonkered!!
Got up at 5:30am
Had a banana and decaf green tea (no caffeine here, no dairy, no coffee, no orange pekoe only herbal - this is the hardest part for me i miss my tea, no diet pop, nothing artifical at all really) (2)
6:30am - drove in vans to a hiking spot called stop sign hike which is supposed to be the easies hike in terms of terrain, it was all paved and uphill for 4miles. I did it in an 1hr,7mins on the way up, we went half way down and then got recruited to go back up and then down so basically you hike from 6:30am until the van picks you up at 9am. It was GORGEOUS and the weather was perfect... not too hot at all. I took a bunch of pics but can't upload as I don't have any cable but when I get home. But I'm sure the pics don't do it any justice.
9:30am breakfast: more herbal tea, tons of water, egg mcmuffin with whole wheat eng muffin, probably egg beaters and 1 slice of really good turkey bacon and lots of salsa and a little plate of fruit - all breakfasts are 300cals (6)
10:15am Budget 101 - really cool talk about calories in vs calories out which I'll try to explain for any who want to use it. I think its cool. think of weight loss as a money budget.
Debt: number of pounds you want to lose (in calories)
Income: how many cals you can eat to maintain current state
Expenses: how much you can live with eating while losing (women shouldn't fall below 1200 and men 1400)
Other Income you can use to pay off your debt: exercise
So for me here it goes:
Debt: I want to lose 33 more lbs x 3500 cals in a lb = 115,500 calories (i need to create a deficit of this many calories)
Income: I way 167, divide by 2.2 then x by 24 then x by 0.9 = 1639.44 (i can eat to maintain)
Expenses: I'm eating 1200 cals here and on ww approx
Other income: tbd
Total money being applied to debt: 1639.44-1200 = 439 cals a day to debt.
At this rate it would take me 323 days to reach my goal of 33lbs (115,500 divided by 439 cals a day) equals 263 days.
So to speed that up I need to exercise A LOT. To get to my goal by our anniversary (Dec 5th) as I originally planned, that's approximate 84 days.
Therefore I take 115,500calories divided by 84days = I need a 1375 deficity a day to get there.
So I currently have a 439 deficit by only eating 1200 of my 1639 cals a day.
So 1375 needed - 439 already being banked = I need to earn 936calories in exericise a day which is approx 2hrs of sweating cardio like the hike we did we today or they say 100 calories per 1mile. Thats a bit daunting. That's an hour run morning and night every day.
So it's pretty clear my goal is a bit too hard to attain by dec 5 but doesn't mean I can't do my best trying.
The other thing you have to keep in mind that as you lose weight you need less calories to maintain so your income goes down...
11:30am Aquacise - after the above lecture I realize I really have to give it so I did.
1pm Lunch - couscous and veggie soup (yum), side salad, veggie burrito, salad bar 400cals (8)
2pm Intro to Circuit - just listening
2:30pm Circuit Training - crazy hard, 2mins of cardio machine, 2 mins of weight machine for an hour circulating between different machines
3:30pm Cardio Circuit - 4 different stations: balance ball, spinning bikes, boxing bag and gloves and steps, we did 5mins hard core at each station and then rotated
4:30pm Gentle Stretch - thank god... i'm too tired to do this but it felt good as we are all starting to seize up!
5:30pm dinner - chicken breast on purple potatoe mash, asparagus and sprouts, apple cake dessert, salad bar 500cals (10) - all the food has been AMAZING!! really filling and beautifully presented and tastes great. can't wait to buy their recipe books.
6:15pm Lecture: Diet Fads, Fantasies & Facts, What Really Works & Why by Jeff Novick, Jeff was on our hike with us and sat with me during the budget lecture. he's a really smart guy, basically he gave a talk on how obesity has blossomed since the early 70s so dramatially and it has a lot to do with everyone following low fat, then high carb, but all in all just eating too much of EVERYTHING including healthy oils and cheese, and chicken etc. He used a great quote which i already have on my fridge... only 3% of people in the USA eat 5 fruits and veggies, have a healthy BMI, exercise regularily, don't smoke and don't drink. And if you did those 5 things you would prevent 65% of all preventable diseases like cancer, heart disease, diabetes etc. and that we all spend too much time worrying about what kind of bottle water to buy.
And its all calories in calories out so eat healthy, exercise and cut back your portions! sounds basic but harder than anyone is willing to do, plus he only ate fruit at breakfast, vegetarian at lunch and dinner. He leads by example! Also, in all his research the best diets were dean ornish, pritikin and ww in every study.
Forgot to mention that its mountain time here but was pacific time in nevada so i think its 2hrs difference from TO
And that's about it. My spa appt I booked today is sadly waxing! How brutal. But I am ready for bed now at 8:35. I think everyone has gone to bed. it is definitely exhausting! Its very much like an episode of the biggest loser. I've met tons of people here which is great and even a girl my age from TO.
Monday:
Well today has been an amazing day! As of noon I was sad to be here only a week as most people are here for multiple - like 8 weeks, 6 weeks, 4 weeks. crazy! But after the afternoon classes, I'm okay with it being only a week! I'm zonkered!!
Got up at 5:30am
Had a banana and decaf green tea (no caffeine here, no dairy, no coffee, no orange pekoe only herbal - this is the hardest part for me i miss my tea, no diet pop, nothing artifical at all really) (2)
6:30am - drove in vans to a hiking spot called stop sign hike which is supposed to be the easies hike in terms of terrain, it was all paved and uphill for 4miles. I did it in an 1hr,7mins on the way up, we went half way down and then got recruited to go back up and then down so basically you hike from 6:30am until the van picks you up at 9am. It was GORGEOUS and the weather was perfect... not too hot at all. I took a bunch of pics but can't upload as I don't have any cable but when I get home. But I'm sure the pics don't do it any justice.
9:30am breakfast: more herbal tea, tons of water, egg mcmuffin with whole wheat eng muffin, probably egg beaters and 1 slice of really good turkey bacon and lots of salsa and a little plate of fruit - all breakfasts are 300cals (6)
10:15am Budget 101 - really cool talk about calories in vs calories out which I'll try to explain for any who want to use it. I think its cool. think of weight loss as a money budget.
Debt: number of pounds you want to lose (in calories)
Income: how many cals you can eat to maintain current state
Expenses: how much you can live with eating while losing (women shouldn't fall below 1200 and men 1400)
Other Income you can use to pay off your debt: exercise
So for me here it goes:
Debt: I want to lose 33 more lbs x 3500 cals in a lb = 115,500 calories (i need to create a deficit of this many calories)
Income: I way 167, divide by 2.2 then x by 24 then x by 0.9 = 1639.44 (i can eat to maintain)
Expenses: I'm eating 1200 cals here and on ww approx
Other income: tbd
Total money being applied to debt: 1639.44-1200 = 439 cals a day to debt.
At this rate it would take me 323 days to reach my goal of 33lbs (115,500 divided by 439 cals a day) equals 263 days.
So to speed that up I need to exercise A LOT. To get to my goal by our anniversary (Dec 5th) as I originally planned, that's approximate 84 days.
Therefore I take 115,500calories divided by 84days = I need a 1375 deficity a day to get there.
So I currently have a 439 deficit by only eating 1200 of my 1639 cals a day.
So 1375 needed - 439 already being banked = I need to earn 936calories in exericise a day which is approx 2hrs of sweating cardio like the hike we did we today or they say 100 calories per 1mile. Thats a bit daunting. That's an hour run morning and night every day.
So it's pretty clear my goal is a bit too hard to attain by dec 5 but doesn't mean I can't do my best trying.
The other thing you have to keep in mind that as you lose weight you need less calories to maintain so your income goes down...
11:30am Aquacise - after the above lecture I realize I really have to give it so I did.
1pm Lunch - couscous and veggie soup (yum), side salad, veggie burrito, salad bar 400cals (8)
2pm Intro to Circuit - just listening
2:30pm Circuit Training - crazy hard, 2mins of cardio machine, 2 mins of weight machine for an hour circulating between different machines
3:30pm Cardio Circuit - 4 different stations: balance ball, spinning bikes, boxing bag and gloves and steps, we did 5mins hard core at each station and then rotated
4:30pm Gentle Stretch - thank god... i'm too tired to do this but it felt good as we are all starting to seize up!
5:30pm dinner - chicken breast on purple potatoe mash, asparagus and sprouts, apple cake dessert, salad bar 500cals (10) - all the food has been AMAZING!! really filling and beautifully presented and tastes great. can't wait to buy their recipe books.
6:15pm Lecture: Diet Fads, Fantasies & Facts, What Really Works & Why by Jeff Novick, Jeff was on our hike with us and sat with me during the budget lecture. he's a really smart guy, basically he gave a talk on how obesity has blossomed since the early 70s so dramatially and it has a lot to do with everyone following low fat, then high carb, but all in all just eating too much of EVERYTHING including healthy oils and cheese, and chicken etc. He used a great quote which i already have on my fridge... only 3% of people in the USA eat 5 fruits and veggies, have a healthy BMI, exercise regularily, don't smoke and don't drink. And if you did those 5 things you would prevent 65% of all preventable diseases like cancer, heart disease, diabetes etc. and that we all spend too much time worrying about what kind of bottle water to buy.
And its all calories in calories out so eat healthy, exercise and cut back your portions! sounds basic but harder than anyone is willing to do, plus he only ate fruit at breakfast, vegetarian at lunch and dinner. He leads by example! Also, in all his research the best diets were dean ornish, pritikin and ww in every study.
Forgot to mention that its mountain time here but was pacific time in nevada so i think its 2hrs difference from TO
And that's about it. My spa appt I booked today is sadly waxing! How brutal. But I am ready for bed now at 8:35. I think everyone has gone to bed. it is definitely exhausting! Its very much like an episode of the biggest loser. I've met tons of people here which is great and even a girl my age from TO.
Week 45: Sunday... at dream spa!
Weight: 168.8
Sunday
I'm here, I'm here!!! Very exciting!! I can't stop smiling. Its amazing! I already want to come back!
So left Toronto on 10am flight to Vancouver (5hrs) then to Vegas (2.5hrs), flight was delayed and so I missed my shuttle by 1min. I saw him driving away. i was really pissed off becuase I called and asked them to wait 5mins for me as I was en route to the other terminal but whatever. So I found another shuttle and took it for 2hrs and then a 20min cab ride!! I am FINALLY here. A bit exhausted from all the travelling so am happy to just be in my room chillin'!
So let me tell you everything... and nothings even happened yet :)
Food for today:
Breakfast: greek omellette, tea, 2ww toast (9)
Snack: snack bites (1)
Lunch: sushi 8 pces, shrimp cold spring roll (6)
Snack: snack bites (1)
Dinner at 10pm at the resort.. first meal and it was YUMMY!!
Dinner: whole wheat chicken and veggie pasta, banana, ice water (7)
Total: 24 (-1AP) = 23 - still over? how is that possible... oh well.
Exercise: definitely earned 1pt carrying bags and running all over.
So food is good, its 103degrees here so it seriously felt like someone was blowing a hair dryer on me when I walked out of the vegas airport.... funny! My eyelids were sweating.. but it is a dry heat so it doesn't feel sluggish.
I got here and they gave me a bunch of forms to fill out, medical, spa appts to choose, and an itinerary and a map of the property.
the room is really nice! everything has a southwestern aztec feel.
there was a lady swimming in the pool when I got in which looked awesoem at night and few other people sitting around the pool. i missed orientation so i'll have to meet everyone and hear the deal tomorrow. but i'm in group A so i think its like biggest loser or something where you are on different teams and you stick with those people on everything. they already have an email sign up so you can keep in touch with everyone you meet. I think there is onlyh about 30 or 40 people that stay here.
The drive here was desolate but beautiful... crazy land,.. even the flight here we flew over desert forever!! hours. We drove through the Virgin River Gorge on the way here... stunning. http://www.ziggy1.com/ays/su/suvrg.htm
We crossed from nevada, through arizona to utah. pretty neat as well.
I'll post tomorrows plan now so you can see what I'll be doing! I'm really getting excited!
Sunday
I'm here, I'm here!!! Very exciting!! I can't stop smiling. Its amazing! I already want to come back!
So left Toronto on 10am flight to Vancouver (5hrs) then to Vegas (2.5hrs), flight was delayed and so I missed my shuttle by 1min. I saw him driving away. i was really pissed off becuase I called and asked them to wait 5mins for me as I was en route to the other terminal but whatever. So I found another shuttle and took it for 2hrs and then a 20min cab ride!! I am FINALLY here. A bit exhausted from all the travelling so am happy to just be in my room chillin'!
So let me tell you everything... and nothings even happened yet :)
Food for today:
Breakfast: greek omellette, tea, 2ww toast (9)
Snack: snack bites (1)
Lunch: sushi 8 pces, shrimp cold spring roll (6)
Snack: snack bites (1)
Dinner at 10pm at the resort.. first meal and it was YUMMY!!
Dinner: whole wheat chicken and veggie pasta, banana, ice water (7)
Total: 24 (-1AP) = 23 - still over? how is that possible... oh well.
Exercise: definitely earned 1pt carrying bags and running all over.
So food is good, its 103degrees here so it seriously felt like someone was blowing a hair dryer on me when I walked out of the vegas airport.... funny! My eyelids were sweating.. but it is a dry heat so it doesn't feel sluggish.
I got here and they gave me a bunch of forms to fill out, medical, spa appts to choose, and an itinerary and a map of the property.
the room is really nice! everything has a southwestern aztec feel.
there was a lady swimming in the pool when I got in which looked awesoem at night and few other people sitting around the pool. i missed orientation so i'll have to meet everyone and hear the deal tomorrow. but i'm in group A so i think its like biggest loser or something where you are on different teams and you stick with those people on everything. they already have an email sign up so you can keep in touch with everyone you meet. I think there is onlyh about 30 or 40 people that stay here.
The drive here was desolate but beautiful... crazy land,.. even the flight here we flew over desert forever!! hours. We drove through the Virgin River Gorge on the way here... stunning. http://www.ziggy1.com/ays/su/suvrg.htm
We crossed from nevada, through arizona to utah. pretty neat as well.
I'll post tomorrows plan now so you can see what I'll be doing! I'm really getting excited!
Week 45: Saturday
Weight: 169.4lbs
Have gained 5.4lbs in last 2 weeks. Spa trip can not come fast enough!!
Breakfast: tea, 6" subway (6)
Lunch: popcorn, 100 cal cheetos (5)
Summer party at Ts boss: 2 rye and diet coke, apps, 1/2hotdog, 1/2 burger, salads (?)
Dinner at Jen's: spritzers, champagne, cheese and crackers, pork roast, roasted veggies, wilted greens (?)
Dessert: coffee with baileys, choc bread pudding (?)
Used all flex points.
Have gained 5.4lbs in last 2 weeks. Spa trip can not come fast enough!!
Breakfast: tea, 6" subway (6)
Lunch: popcorn, 100 cal cheetos (5)
Summer party at Ts boss: 2 rye and diet coke, apps, 1/2hotdog, 1/2 burger, salads (?)
Dinner at Jen's: spritzers, champagne, cheese and crackers, pork roast, roasted veggies, wilted greens (?)
Dessert: coffee with baileys, choc bread pudding (?)
Used all flex points.
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