WEEK 8 and I am starting to see some results!!! Waistline is shrinking, but not as fast I would like. But I am getting people stating that they see me thinning OUT!!! **grinning** Last monday's workout was good!!! A bit brutal because of the heat, but it was good. Of course, I am still struggling with the damn BURPEES!!! Will I ever get to the point that I can do them non-stop???? I just hear "burp--" and my whole body goes into shock!! LOL!
I still hate working out.....that hasn't changed, but my mind frame has. I know that if I don't work out, I don't feel good. So, it's a mindset of "oh, it's boot camp today"! On Wednesday, my blood pressure got a bit high, I started swelling in my feet and hands and I felt sick. I stayed home from work, to rest, but I was still trying to go to boot camp!! **I think I had a fever as well** But when it was time to go to BC, I still felt bad. So, I knew I wasn't going to make it and I was UPSET about it! All I could think about was "man, this is going to put me behind." LOL.....I was just amazed how my thoughts have changed about going......I thought Friday was going to be hard, but it wasn't. I hung in there and it really did feel good!
Speaking of Friday, our instructor Pam is back for maternity leave! After the excitment and glad your backs, she jumped right in to it and it didn't seem as if she left!!! She still gave it too us hard!! Being off a few weeks, didn't change that about her!!! LOL......but again, her, Albert and Luka's intensity is what I need!! Well, let me rephase......Pam and Albert's intensity is definitely what I am use to....Luka's is still hard for me. Hell, his wife said that she is worse than him! **horror** Umph....she will not have to worry about me working out with her!! LOL!! She is really sweet though and I think they are very cute together!
SO, wk 8 starts and tonight is BC!!! My goals are to speed up during my reps!!! Really work on my lunges...I am having problems with my left knee and the pain I feel when I lunge on it. I know that I am over extending on my knees, but even when I am doing them right, I still feel alot of pain in the left one. So, I am going to have to get some help on that!!!
I am doing very well on my eating plan and my NEW COOKBOOK came in!! **whoo-hoo** I was thumbing through it and I really can't wait to cook so of the meals!! So excited!!
Monday, August 9, 2010
5 Fitness Myths You Need To Forget
To be fit you need to stop letting myths like these hold you back.
1. Walking is not as effective as running.
Sure, you'll burn about twice as many calories running for 30 minutes than walking for 30 minutes. But if a runner and a walker cover the same distance, they burn about the same number of calories. So if you're willing to take the 'slow route,' you'll likely lose just as much weight. In fact, studies have proved that how long you exercise matters more than how hard you exercise.
2. Exercise increases hunger
It's a common misconception: If you burn hundreds of calories during a workout, you'll end up eating more. But research shows that exercise has no effect on a person's food needs, with the exception of endurance athletes who exercise for two hours a day or more. In fact, research shows that exercise often suppresses hunger during and after the workout.
3. It doesn't matter where your calories come from
Calories are not created equal. First, some foods (in particular, proteins) take more energy to chew, digest, metabolize, and store than others. Others (such as fats and carbohydrates) require fewer calories to digest and store. Second, different food types have different effects on your blood sugar. Refined carbohydrates (think white bread, cookies, and fruit drinks) raise blood sugar levels dramatically, which encourages fat storage, weight gain, and hunger. Fibrous foods like apples, as well as proteins, raise blood sugar less, making them friendlier to your waistline. Finally, foods that contain a lot of water, such as vegetables and soup, tend to fill the belly on fewer calories, so you'll stop eating them way before you stop eating more calorie-dense foods.
4. Diet alone is enough for sustained weight loss
You'll lose weight in the short term by slashing calories, but experts say exercise is what keeps pounds off for good. Exercise burns calories, of course. It also builds muscle, which takes up less space than fat. Muscle tissue also requires more calories to sustain it than fat tissue does. In other words, the more muscle tissue you have, the more calories you'll burn at rest. In fact, some studies suggest that over the long term, if you had a choice of eating consistently less or exercising consistently more, exercise would be the better weight-loss choice.
5. There is no best time for exercise
If you're simply walking to get healthy or take off some weight, it doesn't matter when you do it, as long as you do it. But if you're an athlete looking for the best-quality workout, choose the late afternoon, when body temperature is highest. Muscles are warm, reaction time is quick, and strength is at its peak. If you push yourself harder as a result, you will burn more calories.
1. Walking is not as effective as running.
Sure, you'll burn about twice as many calories running for 30 minutes than walking for 30 minutes. But if a runner and a walker cover the same distance, they burn about the same number of calories. So if you're willing to take the 'slow route,' you'll likely lose just as much weight. In fact, studies have proved that how long you exercise matters more than how hard you exercise.
2. Exercise increases hunger
It's a common misconception: If you burn hundreds of calories during a workout, you'll end up eating more. But research shows that exercise has no effect on a person's food needs, with the exception of endurance athletes who exercise for two hours a day or more. In fact, research shows that exercise often suppresses hunger during and after the workout.
3. It doesn't matter where your calories come from
Calories are not created equal. First, some foods (in particular, proteins) take more energy to chew, digest, metabolize, and store than others. Others (such as fats and carbohydrates) require fewer calories to digest and store. Second, different food types have different effects on your blood sugar. Refined carbohydrates (think white bread, cookies, and fruit drinks) raise blood sugar levels dramatically, which encourages fat storage, weight gain, and hunger. Fibrous foods like apples, as well as proteins, raise blood sugar less, making them friendlier to your waistline. Finally, foods that contain a lot of water, such as vegetables and soup, tend to fill the belly on fewer calories, so you'll stop eating them way before you stop eating more calorie-dense foods.
4. Diet alone is enough for sustained weight loss
You'll lose weight in the short term by slashing calories, but experts say exercise is what keeps pounds off for good. Exercise burns calories, of course. It also builds muscle, which takes up less space than fat. Muscle tissue also requires more calories to sustain it than fat tissue does. In other words, the more muscle tissue you have, the more calories you'll burn at rest. In fact, some studies suggest that over the long term, if you had a choice of eating consistently less or exercising consistently more, exercise would be the better weight-loss choice.
5. There is no best time for exercise
If you're simply walking to get healthy or take off some weight, it doesn't matter when you do it, as long as you do it. But if you're an athlete looking for the best-quality workout, choose the late afternoon, when body temperature is highest. Muscles are warm, reaction time is quick, and strength is at its peak. If you push yourself harder as a result, you will burn more calories.
Thursday, July 29, 2010
Almost the end of week 6
Last night's BC went well. Again, I was struggling with those blasted BURPEES!!! Last week, I was able to do almost 7 in a row and yesterday, I couldn't even get to 3 or 4! Ugh! No one can be harder on myself, than me. I want to keep moving forward, not take 1000 steps back when it took 100 to get forward. I know patience is a virtue, so, I need to keep that in mind.
Yesterday's routine was a good one. Our finisher was a KILLER. We had jump squats, squat holds and lunges....(reverse, forward..stragnant...) for 2 mins. The squat holds were the beast.....after doing 2 set of them.....Albert says"Okay, squat holds" and MAN did it BURN!!!! I was trying to go to my "happy place", but it didn't exist for those 30 secs. Everyone was groaning, our faces were contorted from the burning and in the middle of our agony,....he's saying "Feel the burn, love the burn......**blank stare....** LOVE the burn????? I seriously think that several of us were plotting to tackle him as he walked by us..... :)!!!
One of the things I want to really improve is my legs, especially my right leg and left knee. My tom-boyish ways are manifesting themselves and coming back to me in the form of "PAIN".......I can tell how rough and hard I was on my body when I was younger. Playing basketball, softball......etc....my knees hurt after every BC, especially the left one. As for my right leg, I am not able to sprint, due to a car accident I had 20 something years ago......I am hoping that I can build up my muscle enough that I can run. I will have pain at night, just due to the scar tissue that developed after my leg healed. So, there is not getting around that. Albert suggested a massage therapist that will be able to workout all that scar tissue. He said that it will be a bit painful....so, I don't know. I have such a low tolerance for pain, so just knowing that, it gives me pause. Hopefully, I can do some other things that will give me conditioning I need to get at least to the point of sprinting again.
One of my co-workers is very interested in joining our camp, which I am so excited about. She was concerned about the cost and I do understand that. But, this morning, she approached me and said that she thinks she is ready. So, I sent her some of the links that Luka forwarded to us and she is going to come tomorrow to start her 3-day trial.
Next week starts week 7 and my meal plan. I have decided to start on the Warp Speed Meal Plan, which is for 28 days. I am interested in getting some of this FAT around my waistline DOWN!!! Ugh....I am so tired of the spare TIRE I have around my mid-section!! I keep saying that a tummy tuck is in my near future, but Albert told me to hold on, let him have a crack at eliminating this curse. So, I will see.
Yesterday's routine was a good one. Our finisher was a KILLER. We had jump squats, squat holds and lunges....(reverse, forward..stragnant...) for 2 mins. The squat holds were the beast.....after doing 2 set of them.....Albert says"Okay, squat holds" and MAN did it BURN!!!! I was trying to go to my "happy place", but it didn't exist for those 30 secs. Everyone was groaning, our faces were contorted from the burning and in the middle of our agony,....he's saying "Feel the burn, love the burn......**blank stare....** LOVE the burn????? I seriously think that several of us were plotting to tackle him as he walked by us..... :)!!!
One of the things I want to really improve is my legs, especially my right leg and left knee. My tom-boyish ways are manifesting themselves and coming back to me in the form of "PAIN".......I can tell how rough and hard I was on my body when I was younger. Playing basketball, softball......etc....my knees hurt after every BC, especially the left one. As for my right leg, I am not able to sprint, due to a car accident I had 20 something years ago......I am hoping that I can build up my muscle enough that I can run. I will have pain at night, just due to the scar tissue that developed after my leg healed. So, there is not getting around that. Albert suggested a massage therapist that will be able to workout all that scar tissue. He said that it will be a bit painful....so, I don't know. I have such a low tolerance for pain, so just knowing that, it gives me pause. Hopefully, I can do some other things that will give me conditioning I need to get at least to the point of sprinting again.
One of my co-workers is very interested in joining our camp, which I am so excited about. She was concerned about the cost and I do understand that. But, this morning, she approached me and said that she thinks she is ready. So, I sent her some of the links that Luka forwarded to us and she is going to come tomorrow to start her 3-day trial.
Next week starts week 7 and my meal plan. I have decided to start on the Warp Speed Meal Plan, which is for 28 days. I am interested in getting some of this FAT around my waistline DOWN!!! Ugh....I am so tired of the spare TIRE I have around my mid-section!! I keep saying that a tummy tuck is in my near future, but Albert told me to hold on, let him have a crack at eliminating this curse. So, I will see.
Tuesday, July 27, 2010
Recipe of the Week - Peach Custard Pie
Peach Custard Pie
We use low-fat milk along with nonfat Greek yogurt in the creamy custard for this peach pie. The yogurt gives the custard a smooth texture without using cream or too many egg yolks. A slice is just as delicious served warm from the oven as it is chilled. For an added treat, serve topped with fresh blueberries.
Ingredients
Crust
1/2 cup pecan halves
3/4 cup whole-wheat pastry flour (see Note)
3/4 cup all-purpose flour
1 tablespoon sugar
1/4 teaspoon salt
4 tablespoons cold unsalted butter, cut into small pieces
1 tablespoon canola oil
1/4 cup ice water, plus more as needed
1 large egg yolk
1 teaspoon lemon juice or distilled white vinegar
Filling
1 cup sugar
3/4 cup low-fat milk
3/4 cup nonfat plain Greek yogurt (6 ounces)
2 large eggs
2 tablespoons all-purpose flour
2 teaspoons cornstarch
1 teaspoon vanilla extract or 1/4 teaspoon almond extract
Pinch of salt
2 cups sliced peaches, fresh or frozen, peeled if desired
2 tablespoons chopped pecans
Preparation
1.To prepare crust: Pulse pecans in a food processor until finely ground. Combine with whole-wheat pastry flour, all-purpose flour, sugar and salt in a medium bowl. Cut in butter with a pastry blender or your fingers until the mixture resembles coarse crumbs with a few larger pieces. Add oil and stir with a fork to blend. Mix 1/4 cup water, egg yolk and lemon juice (or vinegar) in a measuring cup. Make a well in the center of the flour mixture. Add enough of the wet ingredients, stirring with a fork, until the dough clumps together. (Add a little water if it seems too dry.) Turn the dough out onto a lightly floured surface and knead several times. Form into a ball, then flatten into a disk. Wrap in plastic wrap and refrigerate for at least 1 hour.
2.Position rack in lower third of oven; preheat to 400°F. Coat a 9-inch pie pan with cooking spray.
3.To prepare filling & assemble pie: Combine sugar, milk, yogurt, eggs, flour, cornstarch, vanilla (or almond) extract and salt in a medium bowl; whisk until smooth.
4.Roll out the dough between sheets of parchment or wax paper into a 12-inch circle. Peel off the top sheet and invert the dough into the prepared pie pan. Peel off the remaining paper. Trim the dough so it overhangs evenly by about 1 inch. Fold the edges under to make a plump edge; flute or crimp the edge with your fingers (see Tip) or a fork. Place on a baking sheet.
5.Arrange peaches in the crust and pour the filling on top (some peaches will float but this won’t affect the final results). Bake for 30 minutes.
6.Remove the pie from the oven and sprinkle chopped pecans over the top. Cover the edges with heavy-duty foil (or a double layer of regular foil) to help prevent overbrowning. Reduce oven temperature to 350°. Return the pie to the oven and bake until a knife inserted in the center comes out clean, 40 minutes to 1 hour more. Let cool for 1 1/2 hours. Serve warm or refrigerate until cold.
Tips and Notes
Make Ahead Tip: Prepare crust through Step 1 and refrigerate for up to 3 days. Cover and refrigerate the cooled pie for up to 1 day.
Ingredient note: Whole-wheat pastry flour, lower in protein than regular whole-wheat flour, has less gluten-forming potential, making it a better choice for tender baked goods. You can find it in the natural-foods section of large supermarkets and natural-foods stores. Store in the freezer.
To crimp or flute pie crust: Use a fork to crimp the edge. Or use one hand to pinch/flute the edge of the crust between your thumb and side of your index finger.
Nutrition
Per serving: 301 calories; 12 g fat (4 g sat, 5 g mono); 76 mg cholesterol; 42 g carbohydrates; 21 g added sugars; 7 g protein; 2 g fiber; 103 mg sodium; 127 mg potassium.
3 Carbohydrate Serving
We use low-fat milk along with nonfat Greek yogurt in the creamy custard for this peach pie. The yogurt gives the custard a smooth texture without using cream or too many egg yolks. A slice is just as delicious served warm from the oven as it is chilled. For an added treat, serve topped with fresh blueberries.
Ingredients
Crust
1/2 cup pecan halves
3/4 cup whole-wheat pastry flour (see Note)
3/4 cup all-purpose flour
1 tablespoon sugar
1/4 teaspoon salt
4 tablespoons cold unsalted butter, cut into small pieces
1 tablespoon canola oil
1/4 cup ice water, plus more as needed
1 large egg yolk
1 teaspoon lemon juice or distilled white vinegar
Filling
1 cup sugar
3/4 cup low-fat milk
3/4 cup nonfat plain Greek yogurt (6 ounces)
2 large eggs
2 tablespoons all-purpose flour
2 teaspoons cornstarch
1 teaspoon vanilla extract or 1/4 teaspoon almond extract
Pinch of salt
2 cups sliced peaches, fresh or frozen, peeled if desired
2 tablespoons chopped pecans
Preparation
1.To prepare crust: Pulse pecans in a food processor until finely ground. Combine with whole-wheat pastry flour, all-purpose flour, sugar and salt in a medium bowl. Cut in butter with a pastry blender or your fingers until the mixture resembles coarse crumbs with a few larger pieces. Add oil and stir with a fork to blend. Mix 1/4 cup water, egg yolk and lemon juice (or vinegar) in a measuring cup. Make a well in the center of the flour mixture. Add enough of the wet ingredients, stirring with a fork, until the dough clumps together. (Add a little water if it seems too dry.) Turn the dough out onto a lightly floured surface and knead several times. Form into a ball, then flatten into a disk. Wrap in plastic wrap and refrigerate for at least 1 hour.
2.Position rack in lower third of oven; preheat to 400°F. Coat a 9-inch pie pan with cooking spray.
3.To prepare filling & assemble pie: Combine sugar, milk, yogurt, eggs, flour, cornstarch, vanilla (or almond) extract and salt in a medium bowl; whisk until smooth.
4.Roll out the dough between sheets of parchment or wax paper into a 12-inch circle. Peel off the top sheet and invert the dough into the prepared pie pan. Peel off the remaining paper. Trim the dough so it overhangs evenly by about 1 inch. Fold the edges under to make a plump edge; flute or crimp the edge with your fingers (see Tip) or a fork. Place on a baking sheet.
5.Arrange peaches in the crust and pour the filling on top (some peaches will float but this won’t affect the final results). Bake for 30 minutes.
6.Remove the pie from the oven and sprinkle chopped pecans over the top. Cover the edges with heavy-duty foil (or a double layer of regular foil) to help prevent overbrowning. Reduce oven temperature to 350°. Return the pie to the oven and bake until a knife inserted in the center comes out clean, 40 minutes to 1 hour more. Let cool for 1 1/2 hours. Serve warm or refrigerate until cold.
Tips and Notes
Make Ahead Tip: Prepare crust through Step 1 and refrigerate for up to 3 days. Cover and refrigerate the cooled pie for up to 1 day.
Ingredient note: Whole-wheat pastry flour, lower in protein than regular whole-wheat flour, has less gluten-forming potential, making it a better choice for tender baked goods. You can find it in the natural-foods section of large supermarkets and natural-foods stores. Store in the freezer.
To crimp or flute pie crust: Use a fork to crimp the edge. Or use one hand to pinch/flute the edge of the crust between your thumb and side of your index finger.
Nutrition
Per serving: 301 calories; 12 g fat (4 g sat, 5 g mono); 76 mg cholesterol; 42 g carbohydrates; 21 g added sugars; 7 g protein; 2 g fiber; 103 mg sodium; 127 mg potassium.
3 Carbohydrate Serving
Bit of Frustration.....but learning to be patience with myself!
Yesterday's BC was brutal. It was extremely hot and there wasn't any AC in the garage. So, it was very challenging to do the workout and again, I got sick....more from the heat than the exercises. It really left me drained and a bit irritated that I didn't get all the way through the exercises. Trying to push myself in hot weather is not good. And of course, everyone handles it differently. Albert was very good to let me know what to do next time if I have to workout in heat. Hydrate, Hydrate and Hydrate. Definitely makes sense. As much as I was sweating, I know I lost a good liter of fluids from my body.
We did hurricanes, which isn't too bad of a workout!! I definitely worked up to 7 burpees in a row!! WHOOOO-HOOO!! I am trying to increase my speed. I did really good to push through the burn and little pain. Albert has really be working with me on my reverse lunges, as I am having a hard time with my left leg. Even doing the exercise correctly, I still feeling a strain in my knee. I don't have that problem with my right at all.
Ran into Luka after the workout and informed him that I was going to start Saturday BC. He had this little grin on his face and said "GREAT"! **sided eye glance** I know ready know what is in store and I have a bag of "cussing out" for him!! hahahahaha.......I am glad he has a good sense of humor and knows that I said all this in gest....because I was repeating yesterday, during my workout...."I can't STAND Luka......UGH!" But, he says that we are going to love him in the in......we shall see.
I can report that I have my thigh muscles back!!! **BIG GRIN**.....It feels good to flex and it's hard, not mush!! Now, when I extend my legs, I feel a tightening....a good tightening!! Can't wait to get these puppies in some sun!!!
Next week, I am starting my meal plan. I'm going to do the Precision meal plan, but for the first 28 days, I am doing the Warp Speed. The Warp Speed is very strict and I was worried that I won't be able to do it because you are eating the same thing over and over and over. I know me.......I will get bored and then get off track. But for 28 days, I could do it. Some of my frustration is regarding my mid-section. That is primarily where all my weight "pools". So, as I am seeing inches disappearing, I don't see it in my stomach. This Warp Speed meal plan will help that.
So...it's work hard....go strong!!!
We did hurricanes, which isn't too bad of a workout!! I definitely worked up to 7 burpees in a row!! WHOOOO-HOOO!! I am trying to increase my speed. I did really good to push through the burn and little pain. Albert has really be working with me on my reverse lunges, as I am having a hard time with my left leg. Even doing the exercise correctly, I still feeling a strain in my knee. I don't have that problem with my right at all.
Ran into Luka after the workout and informed him that I was going to start Saturday BC. He had this little grin on his face and said "GREAT"! **sided eye glance** I know ready know what is in store and I have a bag of "cussing out" for him!! hahahahaha.......I am glad he has a good sense of humor and knows that I said all this in gest....because I was repeating yesterday, during my workout...."I can't STAND Luka......UGH!" But, he says that we are going to love him in the in......we shall see.
I can report that I have my thigh muscles back!!! **BIG GRIN**.....It feels good to flex and it's hard, not mush!! Now, when I extend my legs, I feel a tightening....a good tightening!! Can't wait to get these puppies in some sun!!!
Next week, I am starting my meal plan. I'm going to do the Precision meal plan, but for the first 28 days, I am doing the Warp Speed. The Warp Speed is very strict and I was worried that I won't be able to do it because you are eating the same thing over and over and over. I know me.......I will get bored and then get off track. But for 28 days, I could do it. Some of my frustration is regarding my mid-section. That is primarily where all my weight "pools". So, as I am seeing inches disappearing, I don't see it in my stomach. This Warp Speed meal plan will help that.
So...it's work hard....go strong!!!
Monday, July 26, 2010
Starting week 6 ~ And it continues.....
Wow....time is really starting to fly. I have been doing BC for 5 weeks going on 6 and I have to say it's been challenging. Last Wednesday was a hard but very good workout. When I first started camp, I was so self-conscious of how I was looking as I attempt to do some of the workout routines, how much I was sweating (I am a serious sweat and it's gross, but it is what it is), why I couldn't finish a routine all the way through....etct.....but now, I get in my own zone and push it!!! I am really trying to discipline my mind when it starts burn or hurting a bit.....to move through it....do ONE more......it's challenging. Because when I feel that burn, I just want it to stop. I am also learning not to be so HARD on myself.....I realize that I didn't put it on fast, so it's not going to come off fast.
This weekend, I seen a picture of me, a year ago this time and I could NOT believe how I looked. I thought, man....I look HUGE!!! It's so amazing that you don't see it until you look back!! But, that's picture is my motavation to get back into shape and to stay IN SHAPE!!
Friday's workout was good as well and we didn't have any DAMN BURPEES!! Ha! In two weeks, I will be starting my Saturday workouts and I am incorporating walking for an hour on Tuesdays and Thursdays.
So, my goals for week 6 are:
This weekend, I seen a picture of me, a year ago this time and I could NOT believe how I looked. I thought, man....I look HUGE!!! It's so amazing that you don't see it until you look back!! But, that's picture is my motavation to get back into shape and to stay IN SHAPE!!
Friday's workout was good as well and we didn't have any DAMN BURPEES!! Ha! In two weeks, I will be starting my Saturday workouts and I am incorporating walking for an hour on Tuesdays and Thursdays.
So, my goals for week 6 are:
- Get to 10 burpees in a row
- Increase my endurance
- Increase my push ups
- Finish all routine to end
Tuesday, July 20, 2010
Just when I thought I had it down......here comes a monkey wrench!
The best word to describe me today is: SORE!!!! I haven't felt this sore since the first week I started. That's because Luka changed up our routine and upped our session to 6 mins each!!! I lie not, when I say that some of use were scattered the floor like swatted flies!!! I had another "I want to throw up" moment, but I fought that down. You know what crazy nonsense I heard, while waiting to start BC......one of my co-BCers said that she had a trainier who said "If you throw up after each work out, then you have had a good session"! **very blank and long stare** Hmmmm, well, I beg to differ......I don't feel that I have to "up chuck" every time to know I had a good workout session. Right now, as sore as my body is, I know that I had a bomb session.
Albert mentioned that Luka is thinking of taking us on a "Grocery Tour".....he explained that we are suppose to shop the primeter of the store and stay away from the "middle".....that's where all the processed food is. I never really thought about it like that. I would be very interested in doing that tour. I find it so funny, how now I am looking at everything I am putting in my body, when before if it was good to me, I ate it!! Amazing.......I think the saying "You become what you eat" is very true. If you are eating un-healthy....you will look unhealthy! I really hope that Luka does find the time to take us on that tour!!
Every month, we do a new charity drive, which I think is a WONDEFUL way of giving back to the community....This month's our charity drive is packed children's backpacks. Every Saturday, entrance to BC is either $10 or stuff for the backpacks. The goal is to fill $300 backpacks. Last month's drive for a clothes drive and we raised about 3,000 lbs of clothes!! Way to go!!
Albert mentioned that Luka is thinking of taking us on a "Grocery Tour".....he explained that we are suppose to shop the primeter of the store and stay away from the "middle".....that's where all the processed food is. I never really thought about it like that. I would be very interested in doing that tour. I find it so funny, how now I am looking at everything I am putting in my body, when before if it was good to me, I ate it!! Amazing.......I think the saying "You become what you eat" is very true. If you are eating un-healthy....you will look unhealthy! I really hope that Luka does find the time to take us on that tour!!
Every month, we do a new charity drive, which I think is a WONDEFUL way of giving back to the community....This month's our charity drive is packed children's backpacks. Every Saturday, entrance to BC is either $10 or stuff for the backpacks. The goal is to fill $300 backpacks. Last month's drive for a clothes drive and we raised about 3,000 lbs of clothes!! Way to go!!
Monday, July 19, 2010
Sweet Progress - End of week 4
First, great wonderful news, Pam, my BC instructor had her second child, a beautiful baby girl, on last Wednesday!!! Congratulations to Pam and her family!! So, of course, Pam wasn't going to be able to do BC on Friday night, so for a split sec, I forgot, in my excitement about the baby news, that she and Luka back each other up. When I realized that Luka may be doing BC that night, I think my bowels locked up. I thought "Oh, sweet baby Jesus, Luka is doing BC tonight! **faints** LOL.....but another BC instructor, by the name of Albert is taking Pam place for the interium and we found that Albert is just as intense as Pam and Luka and our class just loved him! (Some ladies....literally...lol) I will say again, the intensity that this camp brings is what I need.
I made sweet progress on Friday. I was able to do 3 "burpees" in a row. I know....what's the big deal, right? AND what the hell are burpees? Burpees are the bane of everyone existence at BC . 2 weeks ago, I couldn't even do ONE. Last Monday thur Wednesday, I had the flu and I came back doing THREE??? Hell yeah, I am very proud of that. I would have gone out and celebrated with a drink, but it would just be my luck that Luka would do a surprise breathalizer test! (Just kidding)
See, alcohol slows down your metabolism to burn fat, so he told us that we couldn't have any alcohol during out 3 month commitment. **the wails of horror are inserted here** I am a wine drinker and I love my RIESLING!!! It's not to say that I can't have a drink at all, but right now on the program....it's a negative. The thought of not having my Riesling wine for three months, yes...I had a mini tantrum.......But, as Luka puts it....(and he always have some kind of logic behind his statements, **side eyed glance**) "You can have your wine or lose weight.....**using your hands as a scale** Wine or lose weight? Damn it, I hate it when he puts it like that..... :) I also realized that in the middle of high kness (a warm up), I went more than half way through and I had not stopped!!! (Grinning....jumping up and down) As you can see....I am a kid at heart with my excitement about my progress!! :)
So, my goals for this week, Week 5, are:
I made sweet progress on Friday. I was able to do 3 "burpees" in a row. I know....what's the big deal, right? AND what the hell are burpees? Burpees are the bane of everyone existence at BC . 2 weeks ago, I couldn't even do ONE. Last Monday thur Wednesday, I had the flu and I came back doing THREE??? Hell yeah, I am very proud of that. I would have gone out and celebrated with a drink, but it would just be my luck that Luka would do a surprise breathalizer test! (Just kidding)
See, alcohol slows down your metabolism to burn fat, so he told us that we couldn't have any alcohol during out 3 month commitment. **the wails of horror are inserted here** I am a wine drinker and I love my RIESLING!!! It's not to say that I can't have a drink at all, but right now on the program....it's a negative. The thought of not having my Riesling wine for three months, yes...I had a mini tantrum.......But, as Luka puts it....(and he always have some kind of logic behind his statements, **side eyed glance**) "You can have your wine or lose weight.....**using your hands as a scale** Wine or lose weight? Damn it, I hate it when he puts it like that..... :) I also realized that in the middle of high kness (a warm up), I went more than half way through and I had not stopped!!! (Grinning....jumping up and down) As you can see....I am a kid at heart with my excitement about my progress!! :)
So, my goals for this week, Week 5, are:
- Do 4 burpees in a row
- Be able to do full side planks and without dropping down
- Get my knees higher and increase my speed in the high knees
Friday, July 16, 2010
Excess Weight in Older Women Linked to Diminished Memory
VERY good article....one that I believe is very much on point!!
WEDNESDAY, July 14 (HealthDay News) -- Middle-aged women who are overweight may have yet another motivation to take off those excess pounds: The more a postmenopausal woman weighs, the worse her memory, researchers have found.
What's more, the negative impact on memory was more pronounced in "pear-shaped" women who carry excess weight around their hips, and less of a factor in "apple-shaped" women who carry it around their waists, the study authors noted.
In the new study, researchers found that for every one point increase in a woman's body mass index (BMI), her score on a standard memory test -- though still in the normal range -- dropped by one point. BMI is a measurement that takes into account height and weight.
The study, which was based on data from nearly 9,000 women who were enrolled in the Women's Health Initiative, a large government-sponsored study of postmenopausal women, was released online July 14 in advance of publication in the August print issue of the Journal of the American Geriatrics Society.
"This study really underscores the importance of maintaining an ideal body weight," said lead researcher Dr. Diana Kerwin, assistant professor of medicine in the division of geriatrics at Northwestern University's Feinberg School of Medicine in Chicago. "Even if a woman feels that she's generally healthy because her blood pressure and cholesterol levels are good, what these findings suggest is that she also needs to pay attention to her weight, because it's not only good for her heart, it's also good for her brain."
For the study, Kerwin and her colleagues examined data on 8,745 women between the ages of 65 and 79 who had no signs of dementia or other brain abnormalities. In addition to looking at BMI and waist and hip measurements (to determine body fat distribution), they also reviewed the women's scores on a 100-point cognitive functioning test known as the Modified Mini-Mental Status Examination. Roughly 70 percent of the women were overweight or obese.
After controlling for age, level of education and vascular diseases that have been shown to raise the risk of dementia, such as stroke, the researchers found that the association between obesity and poorer memory and brain function persisted. Kerwin, who conducted the study while a geriatrics researcher at the Medical College of Wisconsin, added that although the women's scores were still in the normal range, the added weight clearly had a detrimental effect.
Kerwin said more studies are needed to confirm and explain the apparent disparity between pear- and apple-shaped women. But one possibility is that the type of fat that's deposited on the hips is more likely to release hormones that are detrimental to brain function, she said. A follow-up study now in the planning stages will involve conducting MRIs of women's bodies, "so we can look at how much abdominal fat they have versus hip fat, and see if there's any difference in their brain functioning," Kerwin explained.
This study expands on several others involving body shape, in which obese apple-shaped women -- but not pear-shaped women -- were found to be at higher risk of diabetes, heart disease and dementia.
"What this study is really telling us is that there's something about obesity that puts you at risk for dementia, and it's independent of other factors such as vascular disease," said Dr. Gary Kennedy, director of geriatric psychiatry at Montefiore Medical Center in New York City.
Kennedy added that he hoped the results would coax more older women to exercise regularly in order to maintain a healthy weight. "This is really a call for women to make an effort to get more active, find an exercise partner, and do something every day," he said.
WEDNESDAY, July 14 (HealthDay News) -- Middle-aged women who are overweight may have yet another motivation to take off those excess pounds: The more a postmenopausal woman weighs, the worse her memory, researchers have found.
What's more, the negative impact on memory was more pronounced in "pear-shaped" women who carry excess weight around their hips, and less of a factor in "apple-shaped" women who carry it around their waists, the study authors noted.
In the new study, researchers found that for every one point increase in a woman's body mass index (BMI), her score on a standard memory test -- though still in the normal range -- dropped by one point. BMI is a measurement that takes into account height and weight.
The study, which was based on data from nearly 9,000 women who were enrolled in the Women's Health Initiative, a large government-sponsored study of postmenopausal women, was released online July 14 in advance of publication in the August print issue of the Journal of the American Geriatrics Society.
"This study really underscores the importance of maintaining an ideal body weight," said lead researcher Dr. Diana Kerwin, assistant professor of medicine in the division of geriatrics at Northwestern University's Feinberg School of Medicine in Chicago. "Even if a woman feels that she's generally healthy because her blood pressure and cholesterol levels are good, what these findings suggest is that she also needs to pay attention to her weight, because it's not only good for her heart, it's also good for her brain."
For the study, Kerwin and her colleagues examined data on 8,745 women between the ages of 65 and 79 who had no signs of dementia or other brain abnormalities. In addition to looking at BMI and waist and hip measurements (to determine body fat distribution), they also reviewed the women's scores on a 100-point cognitive functioning test known as the Modified Mini-Mental Status Examination. Roughly 70 percent of the women were overweight or obese.
After controlling for age, level of education and vascular diseases that have been shown to raise the risk of dementia, such as stroke, the researchers found that the association between obesity and poorer memory and brain function persisted. Kerwin, who conducted the study while a geriatrics researcher at the Medical College of Wisconsin, added that although the women's scores were still in the normal range, the added weight clearly had a detrimental effect.
Kerwin said more studies are needed to confirm and explain the apparent disparity between pear- and apple-shaped women. But one possibility is that the type of fat that's deposited on the hips is more likely to release hormones that are detrimental to brain function, she said. A follow-up study now in the planning stages will involve conducting MRIs of women's bodies, "so we can look at how much abdominal fat they have versus hip fat, and see if there's any difference in their brain functioning," Kerwin explained.
This study expands on several others involving body shape, in which obese apple-shaped women -- but not pear-shaped women -- were found to be at higher risk of diabetes, heart disease and dementia.
"What this study is really telling us is that there's something about obesity that puts you at risk for dementia, and it's independent of other factors such as vascular disease," said Dr. Gary Kennedy, director of geriatric psychiatry at Montefiore Medical Center in New York City.
Kennedy added that he hoped the results would coax more older women to exercise regularly in order to maintain a healthy weight. "This is really a call for women to make an effort to get more active, find an exercise partner, and do something every day," he said.
Recipe of the Week
Green Goddess Salad
From EatingWell: EatingWell Comfort Foods Made Healthy: The Classic Makeover Cookbook (2009)
This gorgeous salad combines fresh shrimp, cucumber, artichoke hearts and cherry tomatoes with homemade green goddess dressing. The dressing is beautifully green and creamy with avocado (loaded with good-for-you fats) and fresh herbs. Buttermilk and a dash of rice vinegar add tang.
4 servings
Active Time: 30 minutes
Total Time: 30 minutes
Ingredients
•1/2 avocado, peeled and pitted
•3/4 cup nonfat buttermilk
•2 tablespoons chopped fresh herbs, such as tarragon, sorrel and/or chives
•2 teaspoons tarragon vinegar, or white-wine vinegar
•1 teaspoon anchovy paste, or minced anchovy fillet
•8 cups bite-size pieces green leaf lettuce
•12 ounces peeled and deveined cooked shrimp, (21-25 per pound; see Ingredient note)
•1/2 cucumber, sliced
•1 cup cherry or grape tomatoes
•1 cup canned chickpeas, rinsed
•1 cup rinsed and chopped canned artichoke hearts
•1/2 cup chopped celery
Preparation
1.Puree avocado, buttermilk, herbs, vinegar and anchovy in a blender until smooth.
2.Divide lettuce among 4 plates. Top with shrimp, cucumber, tomatoes, chickpeas, artichoke hearts and celery. Drizzle the dressing over the salads.
Nutrition
Per serving : 292 Calories; 7 g Fat; 1 g Sat; 3 g Mono; 134 mg Cholesterol; 31 g Carbohydrates; 28 g Protein; 9 g Fiber; 790 mg Sodium; 843 mg Potassium
1 1/2 Carbohydrate Serving
Exchanges: 1 starch, 2 vegetable, 3 lean meat
Tips & Notes
•Make Ahead Tip: Cover and refrigerate the dressing (Step 1) for up to 1 day.
•Ingredient note: Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized, so to be sure you're getting the size you want, order by the count (or number) per pound. Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices. Look for fresh or frozen shrimp certified by an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can't find certified shrimp, choose wild-caught shrimp from North America—it's more likely to be sustainably caught.
This gorgeous salad combines fresh shrimp, cucumber, artichoke hearts and cherry tomatoes with homemade green goddess dressing. The dressing is beautifully green and creamy with avocado (loaded with good-for-you fats) and fresh herbs. Buttermilk and a dash of rice vinegar add tang.
4 servings
Active Time: 30 minutes
Total Time: 30 minutes
Ingredients
•1/2 avocado, peeled and pitted
•3/4 cup nonfat buttermilk
•2 tablespoons chopped fresh herbs, such as tarragon, sorrel and/or chives
•2 teaspoons tarragon vinegar, or white-wine vinegar
•1 teaspoon anchovy paste, or minced anchovy fillet
•8 cups bite-size pieces green leaf lettuce
•12 ounces peeled and deveined cooked shrimp, (21-25 per pound; see Ingredient note)
•1/2 cucumber, sliced
•1 cup cherry or grape tomatoes
•1 cup canned chickpeas, rinsed
•1 cup rinsed and chopped canned artichoke hearts
•1/2 cup chopped celery
Preparation
1.Puree avocado, buttermilk, herbs, vinegar and anchovy in a blender until smooth.
2.Divide lettuce among 4 plates. Top with shrimp, cucumber, tomatoes, chickpeas, artichoke hearts and celery. Drizzle the dressing over the salads.
Nutrition
Per serving : 292 Calories; 7 g Fat; 1 g Sat; 3 g Mono; 134 mg Cholesterol; 31 g Carbohydrates; 28 g Protein; 9 g Fiber; 790 mg Sodium; 843 mg Potassium
1 1/2 Carbohydrate Serving
Exchanges: 1 starch, 2 vegetable, 3 lean meat
Tips & Notes
•Make Ahead Tip: Cover and refrigerate the dressing (Step 1) for up to 1 day.
•Ingredient note: Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized, so to be sure you're getting the size you want, order by the count (or number) per pound. Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices. Look for fresh or frozen shrimp certified by an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can't find certified shrimp, choose wild-caught shrimp from North America—it's more likely to be sustainably caught.
My before pictures
Once joining BC, Pam asked us to take before pictures of ourselves. Again, the ugly truth is hard to run from. I wasn't going to post mine here, because I am embarrassed. In my mind's eye, I looked like I am Beyonce's twin sister. When I step out, you can't tell me nothing, but the camera captures my true appearance. Even for a plus-size woman, I have worn my clothes very well. But in the last 3-4 month, prior to me joing BC, my clothes are much tighter, uncomfortable.....shirts that never felt tight are now riding over my stomach! I am sure that I have painted a very clear picture.
So, here is posted my before pictures, dated Jun 6, 2010 and at the end of my BC, I will post my after.
So, here is posted my before pictures, dated Jun 6, 2010 and at the end of my BC, I will post my after.
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Thursday, July 15, 2010
Meeting Luka Hocevar ~ Owner of Hocevar Performance
There are two words that describes Luka: INTENSE AND DRIVEN! Honestly, at first, I thought that Luka was going to be another one of those program instructors that says he care and he wants to help, but really he is full BS! Well, he definitely is far from that. He greets each one of his new clients personally and talks to them about what they are looking for and what they want. Had my eyebrows raised up! Okay, yes, I am a skeptic......it's my nature. So many people try to pull the wool over your eyes, so I adopted the famous saying: "Believe half of what you see and none of what you hear". Doesn't apply to everyone, but it does apply to most.
The first thing that impressed me about him was his passion for being fit. When he spoke of different things he has read, I could see that he really knew what he was talking about. His enthusium about being healthing is very infectious. He even said that he gets frustrated sometimes, because people are always is saying it's hard to be fit...but to him it isn't! I do understand what he is saying, but he has the body of Adonis (he's married, but I am keeping it real) and he is in shape. We/I are/am out of shape, so it is difficult!! For Luka....it's easy. It's his way of life.......Luka's program is a very high intense 1/2 hr workout, with a 3 month committment.
I started over a little month and half ago and my first week was just brutal!! I pulled my hamstring, breathing like a guppy out of water, I was sweating like a pig and I actually threw up, which is very very different for me. I am not a throw up person. But on my 2nd day in my first week, I was ready to throw in the towel. I am 41, very out of shape and now I am injuring myself. That week really brought out my imperfections! Sitting in my truck, crying and posting on FB how I didn't think this was for me and I wanted to stop.....Luka reached out. He encouraged me to keep on and don't give up. He did feel bad I pulled my hamstring, but he wasn't going to let me give up because of that.
There are two training session a day....one in the morning (Luka does) and one in the evening, which my other instructor, Pam does. Now Pam is awesome too. And even more impressive, she has been doing personaly training while she has been pregnant. (Of course she received a side eye glance from me) But she is just as intense as Luka. And for me, that's exactly what I need. That intensity.....that someone telling you not to quit.....driving you to go that one more second or that last push. Pain and all. It's not easy, not by a long shot, but in the long run....it will be worth it
So, the purpose of my blogging this, is to keep track of my progress.....and I am seeing a little now. (smiling,jumping up and down) But I still have a ways to go......as Luka says..."No limits! It's just mental!"
The first thing that impressed me about him was his passion for being fit. When he spoke of different things he has read, I could see that he really knew what he was talking about. His enthusium about being healthing is very infectious. He even said that he gets frustrated sometimes, because people are always is saying it's hard to be fit...but to him it isn't! I do understand what he is saying, but he has the body of Adonis (he's married, but I am keeping it real) and he is in shape. We/I are/am out of shape, so it is difficult!! For Luka....it's easy. It's his way of life.......Luka's program is a very high intense 1/2 hr workout, with a 3 month committment.
I started over a little month and half ago and my first week was just brutal!! I pulled my hamstring, breathing like a guppy out of water, I was sweating like a pig and I actually threw up, which is very very different for me. I am not a throw up person. But on my 2nd day in my first week, I was ready to throw in the towel. I am 41, very out of shape and now I am injuring myself. That week really brought out my imperfections! Sitting in my truck, crying and posting on FB how I didn't think this was for me and I wanted to stop.....Luka reached out. He encouraged me to keep on and don't give up. He did feel bad I pulled my hamstring, but he wasn't going to let me give up because of that.
There are two training session a day....one in the morning (Luka does) and one in the evening, which my other instructor, Pam does. Now Pam is awesome too. And even more impressive, she has been doing personaly training while she has been pregnant. (Of course she received a side eye glance from me) But she is just as intense as Luka. And for me, that's exactly what I need. That intensity.....that someone telling you not to quit.....driving you to go that one more second or that last push. Pain and all. It's not easy, not by a long shot, but in the long run....it will be worth it
So, the purpose of my blogging this, is to keep track of my progress.....and I am seeing a little now. (smiling,jumping up and down) But I still have a ways to go......as Luka says..."No limits! It's just mental!"
The new and improve me is on the way!
I said that I wasn't going to do another blog about weight loss, because it seems I keep failing in that arena, but here I am again. I decided to do a different approach and do what I hate to do: EXERCISE!!! But, instead of do something for a couple hours, lonnnng and drawn out, I decided to do a boot camp! Crazy, huh?
Early this year, my cousin tried to get me to join this boot camp. I was able to do a 3 day trial, if I wanted and then I could make up my mind if I wanted to join or not. Camp is on Mon, Weds and Fri. I was determine that I could do all 3 days.....right? Uhm, NO!!! Monday, after camp, I think I really cussed my cousin out! :)
Everything is fast pace. You basically jump right in and start. There is no "lead up" or "gradual" ease into it!!! I found out in a very short time, how uncoordinated, out of shape and LAZY I have become. I was embarrassed.....I was sucking air like a guppy out of water! During one of the exercise.....I looked at my cousin and I mouth...."I hate you!" She just laughed and continue to jog in place, happily!
When it was over, I was like "NO WAY", I am not doing that.....I am not in shape, and I wasn't going to have everyone look at the "FAT GIRL"...trying to keep up. Yes, my vanity kicked in full gear. My cousin was all excited and ask me if I was going to come that Weds......I told her in a very clear voice: HELL, NO!! Of course, she was giggling her ass off at my expense, but I was dead serious and even contemplated to hold her under water for about a 30 secs.
Well, moving a few months later, I had a serious close call with my health. I have been playing the "I will lose weight" game for too long, and unfortuantely, my attention was caught when I had to go to the hospital. Right then and there, with beeps sounds echoing in my head, nurse pushing a needle in my arm to get blood, scared and crying, I realize that I need to do something. Not a little something. A BIG something.
I have been trying to do it the easy way for a long time, but the truth is, there is NO easy way. So, I told my cousin I would join and I was going to have to put my BIG girl panties on and suck it up!
Early this year, my cousin tried to get me to join this boot camp. I was able to do a 3 day trial, if I wanted and then I could make up my mind if I wanted to join or not. Camp is on Mon, Weds and Fri. I was determine that I could do all 3 days.....right? Uhm, NO!!! Monday, after camp, I think I really cussed my cousin out! :)
Everything is fast pace. You basically jump right in and start. There is no "lead up" or "gradual" ease into it!!! I found out in a very short time, how uncoordinated, out of shape and LAZY I have become. I was embarrassed.....I was sucking air like a guppy out of water! During one of the exercise.....I looked at my cousin and I mouth...."I hate you!" She just laughed and continue to jog in place, happily!
When it was over, I was like "NO WAY", I am not doing that.....I am not in shape, and I wasn't going to have everyone look at the "FAT GIRL"...trying to keep up. Yes, my vanity kicked in full gear. My cousin was all excited and ask me if I was going to come that Weds......I told her in a very clear voice: HELL, NO!! Of course, she was giggling her ass off at my expense, but I was dead serious and even contemplated to hold her under water for about a 30 secs.
Well, moving a few months later, I had a serious close call with my health. I have been playing the "I will lose weight" game for too long, and unfortuantely, my attention was caught when I had to go to the hospital. Right then and there, with beeps sounds echoing in my head, nurse pushing a needle in my arm to get blood, scared and crying, I realize that I need to do something. Not a little something. A BIG something.
I have been trying to do it the easy way for a long time, but the truth is, there is NO easy way. So, I told my cousin I would join and I was going to have to put my BIG girl panties on and suck it up!
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