I always start the new year the same way....organizing and throwing out clutter around the house. My husband hates it because he is dangerously close to becoming a hoarder! It did not take long after we were married 8 yrs ago for me to realize that he stresses over letting go of "things" and it made me crazy!
But eventually we came to an agreement that as long as he kept his clutter out of my sight, I would try to ignore the piles in his office, closet, bathroom drawers and garage. He now knows that I need clean and clear surfaces - kitchen & bathroom counters, tables and furniture - in order to feel relaxed and calm at home. I like to take time each day to put things away, stay neat and organized as it makes me feel less stressed.
This year I managed to convince said husband that it is time to tackle his build-up of stuff so we spent all afternoon in his home office going through years of paperwork and a closet full of his dad's belongings (who died almost 3 yrs ago). I was proud of him to finally admit that less clutter and more organization is necessary for him to control stress and handle a hectic schedule and demanding job.
Taking steps to make positive change in your life is not easy as it often brings you out of your comfort zone. It can be downright painful. But not facing the problems that hold you back from having a healthy and happy life is a loss of precious time. I believe that the first step in making change to improve your life is awareness of what the problem is and how to make adjustments.
This time of year the focus is on weight loss but it can be very difficult to take the necessary steps and commit to making the change in diet and fitness. Recognizing that you eat out too much and making the change of cooking meals at home can be a drag for those who find cooking a chore. Admitting that you COULD make time to exercise 30 minutes every day and then waking up earlier to do that is not super fun if you are not a morning person. But, once the "unfamiliar" becomes more "familiar" in changes made, it seems normal and a part of your routine that you don't mind doing.
It takes alot of self-discipline and drive to make enough change to transform your body and very few can do it on their own without some type of guidance and support. Following a structured program that will teach proper nutrition for both fat loss and total health is the best way to make permanent changes in your diet. Effective exercise like heavy weight lifting and interval training usually requires professional help. Although it may seem impossible to give up processed, fattening foods,alcohol and soda, once you start to feel and look better, the more motivated you will become!
To learn about Trim Up's unique diet program, click here:
http://trimupwomen.com/detox-diet.htm
The next session starts January 11th - just in time for the new you to make positive change in the new year!
Sunday, January 1, 2012
Wednesday, December 21, 2011
Cook Up Your New Year Resolution!
It only took 2 1/2 years but at long last our Trim Up Cookbook is finally complete and hot off the press! Many of our members were eager to get their hands on it and start trying out the wonderful selection of recipes that are "tried and true". These are women who cook on a regular basis. But I realize that a cookbook is not top reading for many women who aren't interested in spending their free time in the kitchen! Maybe they are lucky enough to have husbands or chefs who do all of the cooking. Otherwise, I am really puzzled.....what exactly do people eat who say they don't cook? I guess they go out to restaurants alot or buy pre-made or frozen dinners or just make alot of sandwiches?
Well, I have some bad news. In order to lose weight (and keep it off) and be healthy YOU MUST EAT AND PREPARE YOUR OWN WHOLE FOOD! It really is true. Restaurant and fast food is loaded with trans fats, sodium, MSG, unhealthy additives & fillers, low-quality meats and excess sugar. The same is true with any processed or packaged convenience foods in the grocery store. Eating some of these foods occasionally is not so bad but when a typical day is Cheerios for breakfast, Starbucks skinny latte, Subway sandwich & chips for lunch, fat-free flavored yogurt for afternoon snack, Lean Cuisine for dinner and Weight Watchers ice cream for pm snack - not so good. Even though the daily calories may be low enough for weight loss, eating processed foods will have a negative effect on your metabolism, body fat and general health.
Here are some of the major problems associated with processed and restaurant food:
> Fried Food is Toxic
Fried food causes the fats in the food to become trans fats which means that the high temperatures cause mutations in the molecular configuration that your body does not know what to do with. Trans fats are one of the highest causes of cancer and heart disease. Just by avoiding fried foods (including chips) you can dramatically decrease your risk. Restaurants are in the business of making a profit which means keeping their food costs as low as possible which means low-quality ingredients including oils.
ps Doughnuts are the worst - fried plus tons of sugar
> MSG is Everywhere
One of the secret ingredients in KFC’s chicken coating is MSG. MSG is a flavor enhancer that works by stimulating the taste receptors in your brain to trick you into thinking that the food tastes twice as good as it really does and it makes the food addictive ("finger lickin good"!) Starbucks adds MSG to lowfat coffee for more flavor (and to keep you coming back each morning).
MSG is an excitotoxin that overstimulates the brain, which can cause brain cell damage and cell death (and is linked to headaches, strokes, MS, Parkinson’s Disease, Alzheimer’s, and brain tumors).
> Aspartame
Another Excitotoxin, aspartame (Nutrasweet) is often used by food manufacturers to enhance flavoring of low-calorie or low-fat food. The chemicals in excitotoxins stimulate the taste cells in the tongue, causing the flavor of the foods we eat to be greatly enhanced. Although these "diet" foods are consumed to improve health, they are actually putting you at higher risk for neurological disorders, water retention and weight gain. Drinking just one diet soda a day is shown to cause health problems.
> Low Nutrients
If you eat a diet of processed foods, the calories taken in have very little nutritional content and you will feel hungry again in no time because of the lack of nutrients that your body craves. Which leads to food cravings and weight gain. And all of the marketing claims on packaging like "Fortified" and "Enriched" with vitamins is not even close to nutrients that only whole, unprocessed foods can provide. Popping a "One a Day" will not make up for the nutritional deficit . In order to protect your body from disease and illness, a whole food diet is essential!
Okay, so I know that for so many Americans, the thought of having to cook and give up drive-thru runs is really painful and you have to really want to make a change to be motivated. The New Year is the perfect time to start on a Eating Clean journey (Ladies, check out our Detox/pH Diet) since we are stuck indoors and have most likely packed on some holiday poundage.
In closing, I have some exciting news! Since I have made even more of an effort to cook and eat whole foods this past year, the results are showing in my blood cholesterol levels. My total cholesterol went down from 210 to 188, LDL (bad) down from 117 to 101 and triglycerides dropped from 115 to 71 !!!! I don't know what this says about my personal life, but that really was the most exciting news I've had in a long time!!
Merry Christmas everyone! And I hope you see some cooking inspiration under the tree - like a slow cooker, blender or Trim Up cookbook!!!
Wednesday, December 7, 2011
12 Days of Fitness
Fitness is not first and foremost in everyone's minds this time of year but just because this is a busy month does not mean that exercise has to be totally ditched! Increased calories combined with no exercise will guarantee weight gain not to mention loss of energy, stamina and protection from illness. Even for those who work fulltime jobs, it IS possible to still maintain some form of exercise with a hectic schedule - it just takes a few adjustments, some flexibility and willingness to make it happen.
If you can't attend your regular gym sessions, make a back-up plan. A 15 minute cardio/strength workout first thing in the morning before you start your day is do-able - even without equipment. Jumping jacks, jogging in place, pushups, lunges or squats are easy to do and require little space. Just 15 minutes will make a huge difference in keeping your metabolism up.
Even though being a "mindless participant" and having trainers tell you what to do is what you pay for in group exercise, a truly fit person will strive to do some type of exercise on their own when schedules conflict with normal gym visits. And finding ways to work out while traveling on business, vacationing, visiting relatives or at home with a sick child shows how committed you are to one of the most important aspects of your life.
I love teaching Group Strength classes where we use body weight or free weights for resistance work along with full body movement to elevate heart rate. The workouts in this class are the most effective way to burn the most fat and calories while building strength, muscle and balance. While I am giving instructions on form, positioning, modifications and weight load, I always like to give details on the exercise - names for it, how it works and muscles targeted. Each of our members should learn enough about their workouts that they can walk into any gym with free weights and other equipment (like kettle bells, bands, bosu,etc) and know what to do. They should also be familiar with weight-bearing exercises like push-ups or planks to safely and effectively work out at home or anywhere with no equipment.
In keeping with the holiday spirit, here is my "12 Days of Fitness" workout that we will be doing in our Strength classes next week. It only uses a set of heavy dumbbells (12 or 15 lb) and light weights (8 or 10 lb). It takes very little space and you can do the full workout (just like the song) or shorten it by just completing 1-12 one time each.
On the 1st Day of Fitness, my trainer gave to me
- singing is optional :)(1) A Warrior Three (standing yoga pose)
On the 2nd Day of Fitness, my trainer gave to me:
(2) Inchworms (walk hands out to plank & then walk feet into hands)
And a Warrior Three (alternate with other leg raised)
***continue like the 12 Days of Christmas song, adding at each verse:
(3) Jump Squats
(4) Push Ups
(5) High Knees
(6) Dead Lifts w/ Reverse Fly
(7) Twisting Bicep Curls
(8) Planks with Leg Raise
(9) Tricep Kickbacks
(10) Weighted Jacks
(11) Sumo Squats w/ Shoulder Press
(12) Mountain Climbers
This should get your heart pumping and muscles fatigued - enjoy!!
Happy Holidays!!
Monday, November 21, 2011
I am Thankful
This has been the toughest year I can remember having since the mid 90's as far as emotional stress, in dealing with some family issues and husband's health concerns. I don't know why I always thought my life would get easier with age because it just seems to get more complicated!
Without a doubt, the only way I have been able to survive this year has been to focus on maintaining and improving my healthy diet, regular exercise and the daily support at Trim Up - from my daughter (my biggest fan!), friends and members. There are times that I start my day feeling a little discouraged and down but it doesn't take long for these wonderful ladies to lift my spirits and mood. Even though most of my members do not know details of my personal struggles, they have made such a difference in helping me cope and to keep a positive outlook - just by their good energy, laughter and show of concern. There is nothing like girlfriend therapy - we love to cheer each other on, celebrating the "ups" and reach out with understanding during each other's "downs".
Just like any other small business, it has been challenging to navigate this economy and to carve out a place for ourselves in today's fitness industry. Even though it can be stressful and a huge responsibility, the pay back is tremendous as I see the lives that are changing through our program. These women are so appreciative of my efforts to keep them fit, healthy and informed with the latest nutritional findings (that you won't get through the media). All of the positive feedback and steady growth shows me that our program is working, is very much needed and the most important job that I have ever had!
For all of those who are also struggling with stress from health, physical or emotional issues, here is what has helped me keep from totally losing it. While it is not possible to change people or circumstances, I think that it is important to focus on things that you are able to control and that support you physically and mentally:
1) Exercise - it will release endorphins (feel-good) hormones to ease or even prevent depression, counter the stress hormone (cortisol) that is surging and boost energy and immune system.
2) Diet - even though your brain may be pushing you towards "comfort food", what you need more than ever is a nutritious diet - eating junky carbs and sugar will only spike cortisol, creating even more stress in your body. And if you have health issues, it is critical to counter the effects of illness and medication with an alkaline diet of fruits, veggies, water and fibrous grains.
3) Support - it does help to talk through problems with friends or family and know that others care. I am also a big advocate of professional counseling.
4) Positivity/Faith - surround yourself with positive, upbeat people who help you remember that it may not be perfect, but no matter what, Life is Good! Daily positive affirmations or prayer help to keep the negative thoughts out of your head.
So this Thanksgiving my Trim Up family is included in my many blessings and joys in life. (And I can not
forget that none of this would be possible without the support and patience of my dear husband!) And I hope that TUF has been an important
part of our members' lives as well!
Debi :)
Without a doubt, the only way I have been able to survive this year has been to focus on maintaining and improving my healthy diet, regular exercise and the daily support at Trim Up - from my daughter (my biggest fan!), friends and members. There are times that I start my day feeling a little discouraged and down but it doesn't take long for these wonderful ladies to lift my spirits and mood. Even though most of my members do not know details of my personal struggles, they have made such a difference in helping me cope and to keep a positive outlook - just by their good energy, laughter and show of concern. There is nothing like girlfriend therapy - we love to cheer each other on, celebrating the "ups" and reach out with understanding during each other's "downs".
Just like any other small business, it has been challenging to navigate this economy and to carve out a place for ourselves in today's fitness industry. Even though it can be stressful and a huge responsibility, the pay back is tremendous as I see the lives that are changing through our program. These women are so appreciative of my efforts to keep them fit, healthy and informed with the latest nutritional findings (that you won't get through the media). All of the positive feedback and steady growth shows me that our program is working, is very much needed and the most important job that I have ever had!
For all of those who are also struggling with stress from health, physical or emotional issues, here is what has helped me keep from totally losing it. While it is not possible to change people or circumstances, I think that it is important to focus on things that you are able to control and that support you physically and mentally:
1) Exercise - it will release endorphins (feel-good) hormones to ease or even prevent depression, counter the stress hormone (cortisol) that is surging and boost energy and immune system.
2) Diet - even though your brain may be pushing you towards "comfort food", what you need more than ever is a nutritious diet - eating junky carbs and sugar will only spike cortisol, creating even more stress in your body. And if you have health issues, it is critical to counter the effects of illness and medication with an alkaline diet of fruits, veggies, water and fibrous grains.
3) Support - it does help to talk through problems with friends or family and know that others care. I am also a big advocate of professional counseling.
4) Positivity/Faith - surround yourself with positive, upbeat people who help you remember that it may not be perfect, but no matter what, Life is Good! Daily positive affirmations or prayer help to keep the negative thoughts out of your head.
So this Thanksgiving my Trim Up family is included in my many blessings and joys in life. (And I can not
forget that none of this would be possible without the support and patience of my dear husband!) And I hope that TUF has been an important
part of our members' lives as well!
Debi :)
Wednesday, November 2, 2011
Looks like it is time to VEG out!
I just got back from another AFPA Fitness Conference and am once again so inspired and excited to share what I've learned with others. I attended more nutritional lectures this year and only a few exercise workshops because the topics and information was so interesting and important to my business and personal
health. This year the buzz was about Plant protein vs Animal protein and that debate was addressed in several lectures including "Women's Health", "Anti-Cancer Diet", "Analyzing Popular Diets", "Eat to Win" and "Healthier Eating Habits".
The information presented are based on the latest published research and scientific fact but is not going to be available to the general population through media because it is controversial. The food industry is big business and politically connected so even scientifically-proven nutritional info that will benefit Americans'
health will not be public knowledge because it hurts corporate profits. The FDA is a very powerful and politically influenced organization - not exactly who we can count on to protect our health and well-being.
So, the things that were eye-openers for me that I will make an effort to change in my diet are:
1) Dairy - Cow's milk (casein) is the most carcinogenic (cancer growing) animal product that humans consume. Calcium is best absorbed by eating spinach and other leafy green vegetables. There is a reason why so many people are lactose-intolerant - animal milk is not meant for human diets (especially infants and children) And the high level of growth hormones in cows that we ingest accelerates weight gain and sex hormonal imbalances.
( I am sticking with almond milk, cutting back on cheese & yogurt and switching to brown rice protein powder)
2) Animal Based Foods - Are highly acidic and fight our natural pH, causing all kinds of inflammation from joint pain to allergies as well as weakened immune system and cancer cell growth. Over 25 grams of animal protein per day is considered toxic to our bodies.
(I am keeping animal protein servings to 4 oz at each meal, only 1x per day, and supplementing with more beans, grains and plant protein)
3) Plant Based Foods - Are alkaline, which supports our bodies healthy pH levels, and supply higher quality sources of protein that are more readily absorbed. Cancer can not thrive in an alkaline environment and alkaline foods support our immune system.
(I am going to try to eat more like a vegan and less like a carnivore)
4) Digestion - Chewing food fully releases enzymes that help digest food and absorb more nutrients. We should not drink with a meal to avoid "washing" down food.
( I am going to work on eating more slowly and chewing more like a cow!)
5) Liver - All toxins in animals end up in their liver first and then their fat cells.
(No more chicken liver for me!)
6) Peanuts - They are actually very moldy and toxic- not a good nut to snack on. No wonder there are so many people allergic to them!
(Sunflower Seed Butter is very good!)
7) Microwaving - Will destroy nutrients and anti-oxidants in fruits and vegetables.
(No more frozen microwave veggies!)
8) Exercise - If you exercise with a high acidic (animal based) diet, the increased oxygen creates an environment for cancer to grow.
(Need to remind my customers to eat their veggies!)
So, I know this new, research-based information can be hard to "digest" and many will not want to believe it. I feel like it is my responsibility as a fitness professional/business owner to pass along the facts to my customers (and any one else who will listen!) Having had 2 forms of skin cancer myself, I certainly want to do everything I can to stay cancer-free. And I want to be as healthy, active and disease-free as possible to enjoy my life to the fullest, as I head into my "Grandmother" years. Giving up certain foods to accomplish this is definitely worth it. I just finished the homeopathic hCG detox diet and know that I CAN survive without sugar, alcohol and processed foods after eliminating them for a whole month. It just takes some time to get the cravings out of your system but motivation and willpower helps!
Save a cow - eat your vegetables!
health. This year the buzz was about Plant protein vs Animal protein and that debate was addressed in several lectures including "Women's Health", "Anti-Cancer Diet", "Analyzing Popular Diets", "Eat to Win" and "Healthier Eating Habits".
The information presented are based on the latest published research and scientific fact but is not going to be available to the general population through media because it is controversial. The food industry is big business and politically connected so even scientifically-proven nutritional info that will benefit Americans'
health will not be public knowledge because it hurts corporate profits. The FDA is a very powerful and politically influenced organization - not exactly who we can count on to protect our health and well-being.
So, the things that were eye-openers for me that I will make an effort to change in my diet are:
1) Dairy - Cow's milk (casein) is the most carcinogenic (cancer growing) animal product that humans consume. Calcium is best absorbed by eating spinach and other leafy green vegetables. There is a reason why so many people are lactose-intolerant - animal milk is not meant for human diets (especially infants and children) And the high level of growth hormones in cows that we ingest accelerates weight gain and sex hormonal imbalances.
( I am sticking with almond milk, cutting back on cheese & yogurt and switching to brown rice protein powder)
2) Animal Based Foods - Are highly acidic and fight our natural pH, causing all kinds of inflammation from joint pain to allergies as well as weakened immune system and cancer cell growth. Over 25 grams of animal protein per day is considered toxic to our bodies.
(I am keeping animal protein servings to 4 oz at each meal, only 1x per day, and supplementing with more beans, grains and plant protein)
3) Plant Based Foods - Are alkaline, which supports our bodies healthy pH levels, and supply higher quality sources of protein that are more readily absorbed. Cancer can not thrive in an alkaline environment and alkaline foods support our immune system.
(I am going to try to eat more like a vegan and less like a carnivore)
4) Digestion - Chewing food fully releases enzymes that help digest food and absorb more nutrients. We should not drink with a meal to avoid "washing" down food.
( I am going to work on eating more slowly and chewing more like a cow!)
5) Liver - All toxins in animals end up in their liver first and then their fat cells.
(No more chicken liver for me!)
6) Peanuts - They are actually very moldy and toxic- not a good nut to snack on. No wonder there are so many people allergic to them!
(Sunflower Seed Butter is very good!)
7) Microwaving - Will destroy nutrients and anti-oxidants in fruits and vegetables.
(No more frozen microwave veggies!)
8) Exercise - If you exercise with a high acidic (animal based) diet, the increased oxygen creates an environment for cancer to grow.
(Need to remind my customers to eat their veggies!)
So, I know this new, research-based information can be hard to "digest" and many will not want to believe it. I feel like it is my responsibility as a fitness professional/business owner to pass along the facts to my customers (and any one else who will listen!) Having had 2 forms of skin cancer myself, I certainly want to do everything I can to stay cancer-free. And I want to be as healthy, active and disease-free as possible to enjoy my life to the fullest, as I head into my "Grandmother" years. Giving up certain foods to accomplish this is definitely worth it. I just finished the homeopathic hCG detox diet and know that I CAN survive without sugar, alcohol and processed foods after eliminating them for a whole month. It just takes some time to get the cravings out of your system but motivation and willpower helps!
Wednesday, October 19, 2011
Gimme a h ! C ! G !
OK, so I thought that my diet was pretty darn good - ate lots of protein & veggies, used coconut oil, only ate out occasionally, no soda, ate every 3-4 hours and tried not to use processed foods. I did drink chardonnay - but only on the weekends. Of course I exercise alot - strength training 3-4x a week and cardio 3-4x a week. So why was I not losing the excess belly weight that kept lingering from early stages of menopause years ago? My legs were getting skinnier, my shoulders and back looked really "cut" and I was finally building a butt from weight training.....but the belly would not budge! I also wanted to have less bodyfat on my upper arms to see more muscle definition from all of my hard work.
I had been hearing alot about the hCG diet centers and knew a few women who had lost alot of weight - quickly - on their plans so I started investigating. After alot of research, I found a homeopathic hCG and modified diet plan that targets stored fat around belly, hips, thighs and upper arms and is supposed to work as well as the pharmaceutical hCG but without any risk of side effects. Knowing firsthand how extremely difficult it is for women to lose this excess fat, and how a diet like this could jumpstart our fat loss efforts, I bought a sample bottle and set out to test it myself. If I did well, this would be Trim Up's New Year Resolution miracle diet! (btw, I did offer the hCG diet to a test group at Trim Up last week so they could finish before Thanksgiving and so far they are very pleased and losing weight quickly-more on them later)
The hCG drops are all natural but supposed to reset your body's fat-burning to reach that bad "white fat" that stores up from eating sugar, carbs and processed foods, etc. The first 2 days are "loading days" in which you are required to eat everything in sight - as much fat as possible. That was surprisingly hard for me to accomplish as I felt so guilty! I did not realize until days later how important the loading is in helping to curb your hunger during the first week and hate that I missed out on a chance to eat a package of french creme horns (that I have not had in 10 years!).
After the loading days begins the low calorie phase - 2 weeks of 800 calories per day (more when exercising) that consists of whey protein shakes, lean chicken, turkey, beef or fish, green veggies, a few eggs, 2 servings of certain fruit and rice crackers. If you eat any other carbs or sugar, the diet is ruined and you may as well stop taking the hCG. I am on the last day of this phase and I am proud to say that I DID NOT CHEAT! The toughest part was getting through the first weekend without wine but by the second weekend, it was so much easier. Guess I am losing my carb cravings.
What helps to keep you going and motivated is the quick weight loss. To see the scales go down every morning makes the willpower stronger! I have lost 8 lbs and 2 inches from my waist so far and I feel amazing! I will continue for 3 more weeks by adding more calories and more food choices but still no sugar or carbs even though I am finished taking the drops.
This diet serves many purposes including 1) it is a natural detox by eliminating all processed food, soda, artificial sweeteners and alcohol, 2) it is hypoallergenic by eliminating foods that tend to cause food sensitivities like gluten & dairy, 3) it is low-glycemic by only allowing foods that will not raise blood sugar and then spike insulin (fat-storing hormone), 4) it boosts your metabolism with high protein & eating every few hours, and 5) it makes you more aware of the calorie, fat and sugar content of foods by keeping a food journal.
Here are some things that I learned these past 2 weeks while on my hCG diet:
> I realize now that I had been eating way too many calories - even though healthy choices (like nuts) > If you wait about 10 minutes after feeling hungry, it will go away if you just wanted something to eat but weren't truly hungry
> I prefer scrambled eggs with 1 whole egg and 2 egg whites - they are much fluffier!
> Drinking orange juice first thing in the morning before eating was not good for my blood sugar and insulin!
> My beloved wine was not helping my waistline.
> I feel more energetic eating this way - even on low calories.
> You will need a daily fiber supplement the first 2 weeks.
> You will not be able to go out to eat in a restaurant during these first 2 weeks
> Don't be surprised if people become uncomfortable or even irritated around you when you are passing up the fatty food, carbs and alcohol. Maybe the fact that you are committed to "eating clean" makes them feel bad about their nutritional habits or weight.....misery loves company? Or some people just don't like change....especially if you are the cook of the household.
Once I complete the remaining 3 weeks I will give total bodyfat and inches lost and also reveal my before and after photos!
I had been hearing alot about the hCG diet centers and knew a few women who had lost alot of weight - quickly - on their plans so I started investigating. After alot of research, I found a homeopathic hCG and modified diet plan that targets stored fat around belly, hips, thighs and upper arms and is supposed to work as well as the pharmaceutical hCG but without any risk of side effects. Knowing firsthand how extremely difficult it is for women to lose this excess fat, and how a diet like this could jumpstart our fat loss efforts, I bought a sample bottle and set out to test it myself. If I did well, this would be Trim Up's New Year Resolution miracle diet! (btw, I did offer the hCG diet to a test group at Trim Up last week so they could finish before Thanksgiving and so far they are very pleased and losing weight quickly-more on them later)
The hCG drops are all natural but supposed to reset your body's fat-burning to reach that bad "white fat" that stores up from eating sugar, carbs and processed foods, etc. The first 2 days are "loading days" in which you are required to eat everything in sight - as much fat as possible. That was surprisingly hard for me to accomplish as I felt so guilty! I did not realize until days later how important the loading is in helping to curb your hunger during the first week and hate that I missed out on a chance to eat a package of french creme horns (that I have not had in 10 years!).
After the loading days begins the low calorie phase - 2 weeks of 800 calories per day (more when exercising) that consists of whey protein shakes, lean chicken, turkey, beef or fish, green veggies, a few eggs, 2 servings of certain fruit and rice crackers. If you eat any other carbs or sugar, the diet is ruined and you may as well stop taking the hCG. I am on the last day of this phase and I am proud to say that I DID NOT CHEAT! The toughest part was getting through the first weekend without wine but by the second weekend, it was so much easier. Guess I am losing my carb cravings.
What helps to keep you going and motivated is the quick weight loss. To see the scales go down every morning makes the willpower stronger! I have lost 8 lbs and 2 inches from my waist so far and I feel amazing! I will continue for 3 more weeks by adding more calories and more food choices but still no sugar or carbs even though I am finished taking the drops.
This diet serves many purposes including 1) it is a natural detox by eliminating all processed food, soda, artificial sweeteners and alcohol, 2) it is hypoallergenic by eliminating foods that tend to cause food sensitivities like gluten & dairy, 3) it is low-glycemic by only allowing foods that will not raise blood sugar and then spike insulin (fat-storing hormone), 4) it boosts your metabolism with high protein & eating every few hours, and 5) it makes you more aware of the calorie, fat and sugar content of foods by keeping a food journal.
Here are some things that I learned these past 2 weeks while on my hCG diet:
> I realize now that I had been eating way too many calories - even though healthy choices (like nuts) > If you wait about 10 minutes after feeling hungry, it will go away if you just wanted something to eat but weren't truly hungry
> I prefer scrambled eggs with 1 whole egg and 2 egg whites - they are much fluffier!
> Drinking orange juice first thing in the morning before eating was not good for my blood sugar and insulin!
> My beloved wine was not helping my waistline.
> I feel more energetic eating this way - even on low calories.
> You will need a daily fiber supplement the first 2 weeks.
> You will not be able to go out to eat in a restaurant during these first 2 weeks
> Don't be surprised if people become uncomfortable or even irritated around you when you are passing up the fatty food, carbs and alcohol. Maybe the fact that you are committed to "eating clean" makes them feel bad about their nutritional habits or weight.....misery loves company? Or some people just don't like change....especially if you are the cook of the household.
Once I complete the remaining 3 weeks I will give total bodyfat and inches lost and also reveal my before and after photos!
Friday, September 16, 2011
Weight Training for Weight Loss
Back in the day..... late 80's to mid 90's..... I was the "Cardio Queen" as owner and instructor at the first Trim Up. Fitness was all about aerobics, with a few light weights thrown in now and then.
(notice my Jumbo sweet tea in the corner
- my fuel of choice back then)
(notice my Jumbo sweet tea in the corner
- my fuel of choice back then)
Even though my eating habits were spotty - I did cook a good bit but was light on protein and high on
"fat-free" aka sugary foods, and diet coke was a staple - I managed to stay trim and a size 8 for a decade.
Being in my 30's, I had a great metabolism, especially with all of the aerobics and still had a youthful body.
And then I turned 40 and things started getting weird. It was a combination of Trim Up closing (less exercise) and an early menopause. The next few years started a gentle slope towards weight gain, less energy, knee pain and mental confusion with a touch of anxiety. Luckily hormone replacement therapy helped with most of my ailments but my body was still betraying me.
It wasn't until I re-opened Trim Up and started back to regular workouts (aerobics 4-5x a week plus a little weight training) that I felt good about my body again. But I still had to really watch the calories or I would notice my weight creeping back up and get that bloated feeling.
Gradually through these past 4 years, I have improved my diet to where I truly don't miss diet coke or fast food and rarely crave sugar. I also supplement with whey protein at least once a day. But the biggest difference was in the change I made in my exercise routine.
Two years ago I had a "AHA" moment at a fitness conference where I was finally convinced that the way to change your body and metabolism was heavy weights and interval training. I added Interval class format to our schedule where we use heavier wts for fewer reps along with full body movement for short bursts of high intensity. I have noticed that I am leaner, with more muscle (my daughter tells me that I am finally getting a butt!) and can eat more - even carbs - without feeling any difference in my body. And I only teach 2 lower intensity cardio classes each week; the other classes are Interval or Weight Circuit.
I also make sure that I get 2 whole body vibration workouts each week, as it keeps me exercising to my full potential without my usual neck, elbow or sciatic nerve pain. WBV also helps produce more Human Growth Hormone that stimulates muscle growth and it works those hard to reach reflex or "fast-twitch" muscles. I think that is the biggest reason for my butt lift!
Anyway, now that I am a believer, it seems that I come across more and more reports, studies and articles that explain how the old way of long duration aerobics for more fat loss is outdated. I recently had informational seminars called LIFT for LIFE to pass along the newest findings on how to exercise more effectively and to encourage women to weight train properly. Here are the highlights:
> Weight lifting stimulates fat-burning hormones that burn more fat, up to 48 hours after your workout. Cardio burns more calories initially, but WT does more for your metabolism and fat loss.
> Osteoporosis should be a real concern for women over age 50 as there is no "cure". But weight
training can actually reverse the bone loss. Other weight bearing exercise like walking is not enough overload to build bone density - it needs to be high impact like jogging or jumping - but that only works the lower body.
> Building muscle mass with weight training will protect your body from injury and help recovery from
illness or injury; it gives you energy and lowers risk of heart disease, diabetes and high blood pressure.
> Full body weight training in intervals is the most efficient and effective workout for weight loss - in
only half the time of regular cardio.
> If you are losing weight from a diet or calorie restriction, you will also lean muscle if you are not
keeping up with weight training. And you will quickly gain the weight back once calories increase, unless you build muscle to boost metabolism.
Cardio is easy enough to do on your own but most people need guidance to weight train. Getting a personal trainer, at least for awhile to help set up a weight routine, is a good idea. Or join in some group classes that use heavy enough weight to fatigue muscle groups in only 8-12 repetitions, and if it is done in an interval format with compound movements, it will be a cardio workout as well.
For more results and time better spent with exercise, resist the urge to do what you are comfortable with and have always known, and follow the experts advice!
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