Posted by admin on December 31st, 2009 — Posted in Diet
Have you thought about what you’re going to do different? 2010 is a new decade in case you haven’t noticed. It really is a time to make a new start.
I am always determined to eat right, exercise and stay in touch with Jesus every day. I wonder how many times I have made these same declarations. This year is different I have lost weight (gained some too) I am exercising (some) and I have stayed in touch with the Lord ( at least more than usual. The point is this. . .It’s not enough, I want to do more.
Someone else came up with the ideas I am about to write but I seem to have plenty of thoughts about each one. See what you think!
1. Drink plenty of water–I drink 8 glasses a day, some days I can hardly stand to do it. I helps if I have it measured out.
2. Eat breakfast like a queen, lunch like a prince and dinner like a beggar. Ugh I hate that.
3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants. Get it? Eat less processed foods. I really try to do this, read your ingredients. Cut out the high fructose corn sugar, partially hydrogenated shortening, too much salt and sugar.
4. Live with Energy, Enthusiasm and Empathy–I need to work on this especially the empathy part.
5. Make time to pray. Dah, that is a no brainer but why don’t we do it?
6. Play more games. I love games, any game, any time!!
7. Read more books than you did in 2009. You know books keep us well rounded, we can learn so much from books.
8. Sit in silence for at least 10 minutes each day. That’s a hard one for me.
9. Sleep for 7 hours. Sleep seems like such a waste of time. Some people just love to spend a day in bed, I can’t stand it. If I ever tell you I was in bed all day call the ambulance, *I need help.
10. Take a 10-30 minute walk daily and smile while you do it. My daughter has been calling me when she gets on the treadmill and that signals me to do the same and we spend a quick 30 minutes chatting while we exercise. I love it.
I will have more for you tomorrow.
I have a new recipe for you. I have eaten it twice and loved it both times. You may make this vegan or you don’t have to.
Sweet potato Pear Jalapeno
2 Tb. Olive oil
1 Large onion chopped–put oil in pan and saute onion a little then add:
1/4 tsp Cumin
3/4 TB Curry powder
2 lbs. Sweet potatoes –peel and cube
6 Cups vegetable stock ( use McKays but you can buy vegetable stock
1 tsp. Salt
1/2 tsp. pepper
Simmer for 30 minutes the above
In a skillet Add below and cook until done:
2 TB butter or margarine
3 ripe pears–peel and cube
1 Fresh jalapeno — take ends off and seeds out and chop small. I use rubber gloves or plastic bags on my hands otherwise it will burn your hands.
Posted by admin on December 31st, 2009 — Posted in Losing weight
Well… not yet, about 6 hours, but hey! We made it! Todays breakfast was the oh so usual, but oh so good yogurt!
As it was time to shovel the drive way, so we could leave for the gym. Wow! how nice, working out before working out! Anyways I shoveled pretty quick, mostly because I’m not one for messing around! Once everything was shoveled, I worked up an appetite, and I wanted a lil something before todays workout.
So, I chowed down a vitatop. I’m not going to lie they are really good! And not bad for you at all!]
Todays workout:
Weight Lifting = 16 exercises, 3 reps per exercise
Boxing = 10mins, 1min uppercuts, 10sec recovery
Rowing Machine = 30mins “yes, my ass hurts…”
After working out I refueled with PB& Honey toast, with a fresh apple. Nom Nom Nom!
I also used my leftover ingredients from yesterdays protein bars, and made some granola! Protein bars, and granola party tonight!
Ever try rowing? A cross trainer for running, its like running with your arms! After 10mins your traps are killing you! If you have a rowing machine in your gym, give it a try. It burns so good!
Posted by admin on December 31st, 2009 — Posted in Fat loss
I am 35 years old and from the time I hit puberty until about a year and a half ago I was fat – in my head, I always cushioned the term and would use “heavy” or “overweight,” but never fat. But when I look back at my before pictures, it literally looks like I am wearing a “fat suit” so I am now able to say that I WAS fat. In 2006, my Mom started her Genesis Transformation process and I spent that year watching her as she engaged in her lifestyle transformation. For the entire year, in my head, I thought: “no way” – “there is NO WAY I will be able to do that.” However, at the end of that year, I was amazed by the changes that I saw in her. She looked so healthy, young, and had transformed her body! So, I decided that I HAD to complete Genesis and contacted Sheri
Jill, before
Lynn. At that time, following some wonderful advice, I took my before pictures and when I gave them over to my coach, I divorced myself from my worries about my body, and fixing it became Sheri’s problem and not mine. I knew that as long as I followed her recommendations, I would heal my metabolism, lose fat and become the lean person I always envisioned in my head. I hit the ground running, and did not look back.
I started in May, 2007 and was well into my process on January 9, 2008. I had just completed a holiday a season in which I had LOST 10 pounds between Thanskgiving and New Year’s and was rocking and rolling in my rotation. Up to this point, I was almost 40 pounds down since starting Genesis (from my starting weight of 197# – you should know that I am 5 feet tall) and was starting to feel like I actually liked to exercise!
Imagine my frustration when I found myself propped up next to a tree in the North Bowl on Big Mountain waiting for the ski patrol to help me down the ski hill – as I had torn my ACL skiing and could not even stand on my leg without falling to the ground in pain. I remember thinking – “not now, I am really on a roll” and then I remember thinking: “well, my cardio is already in – so I’m definitely finishing out my day picture perfect – because who knows WHEN I’ll be able to rotate again?” I decided at that point that I would not let my knee injury change things – that I would stay clean and tight and that I would not lose the ground that I had gained in the past 8 months.
Jill with leg brace
With help and support from my Coach – we made a plan and I was able to work through my injury. My orthopedic surgeon gave me a full leg brace, with instructions to wear it 24 hours/day for 6 weeks. He told me that I could exercise within those confines as long as I could tolerate weight-bearing and was wearing my brace. Within a couple of days, I was able to be back in the gym lifting weights and within 10 days I was back to rotation and cardio workouts! From the time of my initial injury to the time I scheduled my surgery (in June of 2008) I lost an additional 25 pounds. Despite my knee injury I lost over 60 pounds in my first 13 months as a Genesis Transformer and went from a size 16-18 to a size 2.
In addition to working through my initial injury, my coach helped me with planning to make it through my surgery and subsequent recovery – which I was able to do while maintaining my original weight-loss. Now, as I look at my life and reflect on the changes that Genesis Transformation has brought to me, I am truly thankful and feel blessed. In what I find a remarkable turn of events, I am now a personal trainer (REALLY – I was the girl who HATED exercise) and am now a Genesis Transformation coach as well!
So it’s that time of year again, when people often set new goals for themselves and chief among them
Happy and Healed
are the old favorites: 1. Lose Weight, 2. Get in shape and 3. Get healthy – I challenge all of you out there to stick to your plan and to trust yourself and your coach as you make your own Genesis Transformation journey – know that if you are already in process that you have made that important first step in committing to yourself and your health, and understand that those unexpected things that come up do not need to derail you – keep your focus and you will reach your goals! If you are considering Genesis Transformation– and are truly ready to make amazing changes in your life (many of which you may not even be able to imagine right now) – I say GO FOR IT!
Posted by admin on December 31st, 2009 — Posted in Losing weight
The premise seems easy enough; lose 4.17 lbs per month for 12 consecutive months. I’ve lost 20 lbs in a month before, this is totally doable.
Here are my stats:
Age: 29 years
Height: 5’ 9”
Weight: 185 lbs
BMI: 27.3
This puts me firmly in the overweight category. I want to look amazing in my clothing; I want to feel amazing. Being overweight is a constant embarrassment and a weakness. I’m over being weak. In my early twenties I started working full-time and it seems like the weight flung itself onto my body, holding on for dear life. Every year for the past four years I have been determined to lose the weight, but ultimately fail. This year is different. This year, I am in control.
I will accomplish this goal by cooking more often. I’m simply going to cook at home, yummy healthy (for the most part) foods and I’m going to exercise. Simple. Let’s do this.
Posted by admin on December 31st, 2009 — Posted in Losing weight
Well it’s December 31st. The last day of 2009. We’re less than 24 hours from “ringing in” the New Year. Typically I’m not a big fan of this holiday. I’m not much of a drinker so anything more than a couple glasses of champagne and I’m done. And I could do without big crowds so anything more than some good friends and I’m out. Frankly I think it’s a silly holiday. Tomorrow is Friday. It’s just Friday. Sure it’s January 1st and it’s a brand new year, but lets not kid ourselves. . . . tomorrow is Friday. Nothing more than that.
Furthermore I don’t get the whole New Year’s Resolution thing. Frankly the whole thing seems like a big vicious circle. You make your New Year’s Resolution. Say you want to drop 15 pounds (weight loss has got to be the #1 New Year’s Resolution). You announce it to anyone and everyone around you, and you’re off. You wake up the next day and it’s go time. You’re now on the clock. 365 days and counting. Inevitably you don’t lose the weight, and suddenly it’s December 31st again and you’re bitching and moaning about how last year’s resolution died a painful death. BUT . . . by God you vow to lose the weight THIS YEAR and you start fresh the very next day. It seems to me that that’s a vicious circle.
Or we sit around and toast the fact that the old year is “finally over” and thank God for that because it’s been such a tough year. Now no question some people have had bad years and those people have every right to kiss off the old year and welcome in the New Year. That part I get. I suspect my wife who lost her mother to leukemia (at the young age of 66) will be one of those people who will usher in the New Year with a big smile on her face. Again I understand that.
But maybe we should all just be happy that another year has come and gone and overall life is okay. Not perfect. Not without issues or problems. Not without some sadness, but overall it’s okay.
Hey you want my New Year’s Resolutions? Okay here there are:
#1 – I’d like to develop a drop shot for my platform tennis game.
#2 – I’d like to teach my oldest son how to turn on a fastball and pull it down the line.
#3 – I’d like to be able to spend more time with my wife (the “real world” seems to get in the way of us spending time together and that’s not good).
#4 – I’d like to lose 15 pounds (hey, just because it’s an over-used resolution doesn’t mean it’s not a good one).
#5 – I’d like to actually save a little money instead of constantly feeling like I have no money.
#6 – I’d like to teach my youngest son to be more aggressive and to “go to the ball” instead of waiting for the action to come to him (I’m talking about soccer here).
#7 – I’d like to be a better salesman, and I’d like to have all the answers to my client’s questions.
That’s a pretty good list. Those are my New Year’s Resolutions for 2010.
But at the end of the day I suspect my drop shot won’t amount to much and I’ll probably lose more points with that shot than I’ll win with it. My son will still struggle to hit the ball down the line. My wife and I will still sacrifice our “date night time” for other things and other people. I’ll be lucky to lose five pounds let alone 15. I’ll be amazed if we have $500 in our account this time next year. My youngest son will still watch opponents run past him. And my clients will still confuse me with some of their questions.
But you know what, tomorrow is Friday. And Thursday was pretty good, so I’m optimistic that tomorrow will be just as good.
Posted by admin on December 31st, 2009 — Posted in Fat loss
Fat loss…..Especially after Christmas is hard – Right?
Right!
Well, right if you go about it the same way you probably did last year.
Let me guess, you’ve tried it all – counting points, red and green days, the blood type diet, the calorie controlled diet, light weights to ‘tone up’, atkins, jogging, home exercise dvds, starving yourself, drinking shakes, going to the gym, sweating it out in one of them scrunchy vests, those vibrating plates that promise the earth….and all of them making you go round and round in circles, losing the same 10lbs/20lbs over and over again.
Anyway – we know what HASN’T worked – but why? I mean, when you read it, it all sounds perfectly reasonable to say that eat less and do more will get you the body that you want – won’t it??
Maybe not. Otherwise we’d all have the body of our dreams wouldn’t we.
I’m not going to bore you now with the why’s and the boring sciencey bit (unless you want to know in which case email me!) Instead i’m going to tell you exactly HOW to get a great start to 2010 – way ahead of all your workmates who are gonna have the ‘groundhog day’ effect – the same weight to lose, the same way of doing it.
Your 5 HONEST steps to sucess….. Warning – it might not be what you want to hear!
No 1 – YOU CANT OUT TRAIN A BAD DIET!!
Yep, I did write in caps on purpose because it needs to be said LOUD!!
To stop you going round and round and round in those same circles over again you need to be following the simplest yet brilliantly effective nutritional plans, guaranteed to get rid of those sugar cravings that just take over your body, stop you falling asleep at your desk at 2pm, clear your skin and oh yes have that body fat dropping off you. It’s also a plan you can then maintain permanently – not a quick fix ‘diet’ Wouldnt it be wonderful to feel well & healthy without being bloated rather than deprived tetchy and sad?
No 2 – You Need to do some resistance training!
Don’t be scared of those weights girls! No they will not make you bulk up, No they will not give you great big guns and No NO NO they will not make you look anything like a man. I Promise.
The main reason you hear women saying “oh i dont do weights because I bulk up” is because they were eating rubbish on top of training (gaining some muscle AND some body fat)
Lean muscle tissue increases your body’s metabolism (they powerhouse that burns calories all day) the more lean muscle you have, the more powerful you body is a burning calories long after you’ve finished training. Women in general do not have enough of the growth hormone (testosterone) in their body to make massive gains in muscle size very easily – and those women that do ‘get big’ on purpose work extremely hard at getting there and are very very strict on themselves to achieve that. So don’t worry!!
No 3 - Goals – Knowing what you want and what you’re willing to do…
It’s not just as simple as saying ‘oh i want to lose weight & tone up.’ YAWN.
Think about yourself and the people that you know who said that this time last year – ok ure some of them might have done it – but who’s really made a huge impact on their health, fitness and shape this year?? What about all the people you met in Januray at the gym this year?
Having a clear idea of what you want an knowing the price (not just the money – will it cost your time, patience and willpower?) ad being prepared to take this on will get you much further in your mission that a fluffy non descriptive aim. Be specific.
No 4 – The Most Underrated of all…..Go to sleep!
Yes I know it sounds like something your mum would tell you to do, but going to bed at a reasponable time really does have an effect on your fat loss mission. Your body recovers when it sleeps, and needs that time to repair. Not only that but getting to bed by 10.30pm for 5 nights a week will help keep your hormonal system in check. No matter what your lifestyle is like (whether it’s being a busy mum, working shifts or frequently staying up late on facebook!) your body hasn’t evolved much in the sleep sense, as in it wants to be recovering during those dark hours. I used to think I was superwoman…doing 3 years of shift work with not much sleep…but i also spent 3 years like a zombie, unable to function without a morning cuppa and an impossible sugar addiction to keep me awake on night shifts but that kept me awake all night when needing to get to work for 6am!
No 5 – Having the backup of others
To stop you making ‘pie crust promises’ to yourself (in the words of mary poppins – easily made, easily broken) every year, it helps to have someone to be accountable to. Whether it means you telling your friends, family or workmates, or whether it’s joining a professionally run service like or it gives you the accountability factor & you’ll have the knowledge that someone else is helping you to look out for yourself and keep you on track
So it’s all very well me telling you all this… but what are you supposed to do with it??
Here’s my 5 super easy to follow rules for getting a head start on those without a plan this new year…
1) Re visit your nutritional rules – you can download a free copy of the Elimination Diet – it’s super simple and works every time to get you clean and lean from the inside out!
2) If you have a gym membership – visit the free weights area – it’s not scary once you have a plan to follow. If you dont fancy the weights just yet then get some decent bodyweight training in. i filmed to get you started. It’s actually what my last group on the drop a dress size fitcamp used for their week 1 homework. Repeat it twice if you can manage it – workout done dusted and you’ll most definetly get sweaty in less than 20 mins.
3) Don’t make new years resolutions….Make yourself a new journey! Write yourself a list of things you want to achieve. They don’t all have to be fitness or health related – keep them somewhere handy and look at the list every day to remind yourself what you want to be this time next year. Or even this time next month. Just be really specific on what you want and how you’re gonna do it.
4) Get to bed by 10.30pm at least 5 nights a week. If this seems too much as you’;re currently going to bed at 1/2am then slowly wean yourself back in to a sensible time….12.oo, 11.30, 11, 1030…. It’s lovely to get up feeling awake and refreshed, rather than tired and miserable.
5) Surround yourself with positive people…not energy vampires. You know, those people who tell you that you’ll never stick to this or that’s a stupid idea or why not just have another biscuit. Avoid them like the plague, or if you can’t avoid them just dont listen to them. Smile sweetly knowing you’re changing your health and your body for the better and they can keep their moaning minnie attitude. Being more positive will attract you to more positive people naturally – whether they are at the same class, fitcamp, slimming club or close friends/family – these ones are ones to keep hold of
So thats it! All you gotta do is follow the simple rules for a fab start to 2010!
Let me know how you get on & don’t forget to leave me a comment!!
Posted by admin on December 31st, 2009 — Posted in Fat loss
By Sue Shekut, Licensed Massage Therapist, ACSM Personal Trainer, Certified Wellness Coach, Owner, Working Well Massage
Chicago is famous for many things. Chicago is “the Windy City,” The Second City,” the home of the Cubs, the White Sox and da Bears. Chicago also has the dubious honor of being in the U.S. But there are those of us that want to change that last claim to fame for Chicago.
One group that is making serous headway in tackling high blood pressure, obesity and activity levels of Chicagoans is
Building a Healthier Chicago
Building a Healthier Chicago (BHC) is a collaborative of local and national stakeholders working to strengthen efforts to promote the health of Chicago residents and employees.
Through collaboration BHC promotes and tracks the adoption of selected programs, practices, policies, and supportive environments throughout the worksites, schools, health care organizations, faith based organizations, parks and neighborhoods of Chicago. BHC works with community organizations, academics, health care and government to improve the health of all citizens.
To make a significant impact on the health of all Chicagoans, BHC works to support its broadly in:
Increasing physical activity levels
Improving healthy eating
Prevention, detection and control of high blood pressure
Why focus on physical activity, nutrition, and blood pressure?
Physical inactivity and obesity are at epidemic proportions in the U.S., resulting in an increased prevalence of many chronic diseases. Meanwhile, health care expenditures associated with physical inactivity and obesity continue to rise.
Becoming a Stakeholder in Building a Healthier Chicago
Working Well Massage is a If your firm is involved in promoting wellness or has a workplace wellness program you are proud of, consider joining BHC as a stakeholder!
Posted by admin on December 31st, 2009 — Posted in Fat loss
Okay…so today I started a new blog – for areas of my life NOT to do with my eating/fitness, called - in which I will talk about the things that I will do/plan to do/will be doing to change those other areas of my life. It may or may not be worth a visit…but it’s something I felt like doing. What can I say – I love to write, but I don’t feel a novel or a job in journalism is in my near future!!
As well as improving my physique a hundred-fold, I also want to improve my life — my quality of life, that is. I want to leap out of bed every morning in a hurry to face each new day and each new challenge — enough of this living hand-to-mouth, working-to-live (or is it the other way round??) stuff. I want a better life for myself, I want to love what I do – whatever that is or ends up being, and I want to set a better example for my son.
Funnily enough, it’s just struck me that this is probably THE very first time I have faced a new year and felt positive about it…usually I get into a big old sulk…so I’d say that’s a pretty big step in the right direction already. It’s time I started taking my own advice, i.e. you can be and do whatever you choose, you just have to make the choice…then it just takes some good hard work, effort and the force of your own will.
Posted by admin on December 31st, 2009 — Posted in Losing weight
Day 42 – Thursday
The elephant on the plate of any over weight person isn’t that they are over weight, it’s that they over eat.
left a comment here to the effect that diets don’t work in the long-term (true enough) and that we over-eat because we have ‘issues’ (I paraphrase). But there can be less to over-eating than that.
I think we over-eat for four reasons
There has been no evolutionary pressure not to over-eat the genetic make-up of many of us doesn’t include a ’stop eating’ mechanism
We live in an obesogenic society
highly addictive products loaded with fat, sugar and salt are easier to obtain than actual food and we are taught it’s rude not to eat up everything on the plate
Food can be used to handle difficult emotional issues relating to anger, control, power, comfort, sexuality, being a child, and so on
Food is physically addictive some foods more than others and for some people more than others, but even so
We compensate or cope every day with whatever genes we were dealt and we can devise strategies for ignoring or avoiding the products that are offered all around us. How successful these strategies are depends on where we are with items 3 and 4 – emotional issues and physical addiction.
Emotions
Whenever I asked myself why I overate in my late teens, 20s and even in my 30s I concluded it was to do with social nervousness and sexual inhibition. I wasn’t the fat kid but I was speccy four-eyes, and as Dorothy Parker pointed out, “men seldom make passes at girls who wear glasses”. Which suited me fine, thank you, because I lacked social graces and the ability to deal with sexual feelings, both mine and other people’s. So easier not to have to, really. But then I got contacts and men began to make passes. Another slice of bread and butter? I loved bread and butter. Bread and butter was my friend.
However, since then I’ve learned to enjoy and express my sexuality, but this isn’t that sort of blog.
So with that one fallen by the wayside, the emotions driving my eating are rather petty, really:
rebelliousness or stroppiness
boredom
a displacement activity
to be soothed or distracted
physical comfort (enjoying the ‘internal hug’ of a full tummy)
Silly to pretend that they don’t need facing up to but equally silly to pretend they need therapy.
Smoking and eating
Of course, what this does leave us with is the physical addiction to food and yes, I have that in spades. In fact, I have now concluded that I was never really a smoker, I was an eater who managed her addiction to food by smoking.
Early 20s – smoker – 10 stone
Mid 20s – nonsmoker – 11 stone
Late 20s – dieter – 10 stone
Early 30s – nonsmoker – back to 12 stone
Mid 30s – smoker – stable at 12 stone
Late 30s – nonsmoker – up to 13 1/2 stone
Early 40s – smoker – stable at 13 stone/li>
Mid 40s – nonsmoker – up to 16 stone
See what I mean?
Physical addiction
Since I stopped smoking, and before I started Lighter Life, I would get the nibbles late at night and I wouldn’t make a cup of tea and light up a cigarette. Ho no. I would wander round the kitchen looking for something I could roll between my fingers and crunch in my teeth like cashews. I became afraid of hunger-pangs and would do almost anything to make them go away. I tended to gobble and had come to prefer the seratonin hit of eating fast to savouring the flavour and texture of what I am eating. I would at times put food into my mouth before I had swallowed the previous mouthful. If I ate bad food, I started craving bad food, but I could go for months without eating chocolate or pringles or whatever it might be.
Eating Less
I had been dealing with these physical addictions fairly successfully for almost a year before I started Lighter Life. In fact this is the main reason I felt safe doing so. My husband found a book called which treats eating as an addiction similar to smoking. One of Riley’s tenets is that you concentrate on the eating not the weight and it feels slightly dirty saying that I lost about a stone and a half during the year or so I was successfully facing down my addiction. I was however still 41/2 stone (63lbs) overweight, and lacked the patience to lose it at the rate of a stone a year. Hence Lighter Life.
I see losing the weight as the easy bit, the re-calibration. The challenge will be starting to eat again and then keeping it off. I am nervous about that. I’d be stupid not to be. But I do know that when I stare my addiction in the face it’s the addiction that blinks first.
Posted by admin on December 31st, 2009 — Posted in Diet pills
People are bothered about losing weight mainly due to preserve their beauty and for staying away from increased health risks, that obesity brings forth.
Diet, exercise and surgical methods have always been on the top of the preferences that people have to negate the state of obesity.
Consumption of Diet Pills have been an obscure fashion to set off for losing weight since people have not clearly realized the effects of using them up till now.
Now let us have an insightful view of the comparison amongst , surgery and fad diet.
Pricing Range Surgery:It is undeniably a costly means to set things right! Fad diet: It is relatively an expensive option and indeed is not as sophisticated as the surgical treatment. Diet pill: It is the least expensive method and there have been instances of cheaper diet pills.
Ease Factor Surgery: Pre-Surgery and Post-surgery periods should be taking toll on a person and more worrying aspect is the identification of a qualified surgeon. Fad diet: One should have basic knowledge about the types of nutrients to be taken or else there is no meaning to undertake this method. Diet pill: Following the dosage levels is important and nothing more actually worried a person sticking to this approach.
Complications Surgery: Poorly operated patients will have many health issues in the future. Fad diet: Malnutrition is the ultimate problem one would land into if this procedure is adhered to over time. Diet pill: Few diet pills have actually produced wonderful results without any side effects and can be relied upon.
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No 1 – YOU CANT OUT TRAIN A BAD DIET!!
No 2 – You Need to do some resistance training!
No 3 - Goals – Knowing what you want and what you’re willing to do…
No 4 – The Most Underrated of all…..Go to sleep!
No 5 – Having the backup of others
