BeachBody Coach

So, I decided to take the plunge... I've signed up to become a BeachBody coach! I'm gonna give this a try and see how it goes. They had a free coaches sign up for the month, and have a 25% discount off of all their products for coaches. I've been wanting to try the Shakeology, and Results and Recovery Formula, and thought this would be the best way to do it. It's a money back guarantee, so if you don't like the product, or aren't happy with your results, you can send it back. SO, if anyone is interested in becoming a coach, or interested in Insanity, P90X, Shakeology, R&R or any other BeachBody products, just shoot me an email. I will have my site up and running soon! Happy Losing, and a Happy New Year!!!

I don't know about you all, but I survived Christmas - kind of... I had mentioned previously about trying the VLCD with out hCG, to see if I notice any differences. I ended up loading over Christmas and started the VLCD on Sunday. I loaded to 165.3 (I can eat ;), and am back down to 159.0... there isn't a questions of weight loss - of course if you cut calories that low, you will lose. It's a matter of how you feel, how long you can maintain, and whether or not your body goes into ketosis(starvation mode). So far, I'm ok... definitely have a constant headache, and am starving! I don't know how long I will last this way, but I will plan on continuing for a week or two, depending on how I feel. Once I get to the finish point, I plan on taking a home test that can detect ketosis. Depending on how the VLCD w/o hCG goes, I may possibly try our new pellet form of hCG for just a 23 day round, and see how that compares to drops, and plan on checking for ketosis as well. I don't feel that I need to do another round, but curiosity has gotten to me. Call me crazy, but I want to be able to provide sound information for my clients, and want to know as much about my product as possible. (www.localhcg.com)

Once this is all over with, it will either be P90X, or another program I have been looking into called "Final Phase Fat Loss." http://www.finalphasefatloss.com/ It was recommened to me by another trainer friend and is a 6 week program from a PT in New York that is supposed to target that last 10-15 trouble lbs. This is an area of weakness for me, so I am intrigued, but still looking into it. And I'm thinking when I get into track season, I want to give Body For Life another go... Outside of doing an actual body building/power lifting program, this has been one of the better programs I have found for building muscle mass and strength. I've got a busy next couple of months planned ahead! What about you? What are some of your goals? I hope you are all doing well, and I know the New Year is when a lot of people try to make chages to their lives. Start simple, but if there is anything I can do to help, please don't hesitate to contact me (Iluvtnf@aol.com). Happy New Year all!!!

New Game Plan!

I posted on my facebook page, but I haven't on here yet... I was enjoying Insanity, and made it to week 6, but the between the holiday, my EMS conference, and getting sick, I got off track. I started back up again into the second phase, but it was crazy! I can definitely see now where it got its name! It got to the point where the workouts weren't just 40 minutes - they were getting to be an hour +, And they were tough! I found my self just sitting there thinking, I can't do that?! So I was still doing the work outs, but having to modify everything, and just wasn't getting the quality workout that I wanted. It kinda sucks because I don't want to think of myself as a "quitter", but at the same time, I know myself better, and if I would have just kept going, I would have burned out and quite everything all together. I liked Insanity, because it was different, and you get a pretty big bang for your buck, but it was purely cardio based, and I miss lifting weights. Sooooo... I'm putting Insanity on the back burner for now.

On FB I stated that I was going to start P90X Monday, but sitting here thinking about it, I'm probably going to wait till after the holidays so I can give it the full attention it deserves. Including the nutrition, which I am struggling a little with. Not that I am doing horrible, it's just the holidays, and there are a lot of temptations around, and I want to be able to enjoy some of it and not torture myself. Thankfully I am maintaining my weight right around 157-159 (this went up from hCG as I started Insanity, but has since maintained - my BF has actually gone down. That shows an increase in muscle mass and decrease in body fat, hence why I am not freaking out about the scale:) My goal is to keep it under 160. I'm still working out. I've been trying to run more; doing interval work and some distance.

So I finally finished painting my weight room, and got some vinyl lettering quotes up :) My motto that I've liked to use over this last year is "PLAN, PREPARE, COMMIT, EXECUTE" as pictured below, so here is my plan for the next couple of weeks:
From now until January (exact date not yet determined) I will run 3-4 times a week, and get 2 full body lifts in. As far as nutrition goes, I'll behave during the days/week, and if there is a party or something that day, I'll eat super clean/light during the day, hard work out that day, and then enjoy the meal. :) After the holidays, I'm thinking I want to try a round of the hCG protocol, but with out actually taking the hCG - I want to see how it compares with and with out actually taking the drops. A little crazy, but it would be good to be able to compare the differences. I will only do that for a week or two, and then from there start P90X.

It will be a little crazy in the spring because track season will be starting up, but at the end of April, I have some friends that are doing a short distance Iron Girl in Las Vegas, and I am considering doing this - I think it will mainly be determined by our tax return, and if we get back enough that I can afford getting a bike, and if I will have to time and resources to train. Spring is going to be a crazy time of year!!!

Well, I hope everyone is enjoying their Holiday Season so far. I know I still have some shopping to do, and a couple of parties! I recommend doing the same thing I am when it comes to parties - have a plan - get a good work out in, eat light and clean, drink TONS of water, and then enjoy to the point of contentment - not over indulgence. Then just be good the days you don't have something going on. Remember what your plan and goals are and stick to them, You can do it! Happy Holidays!

Everybody Poops... Right...?

Did you know that is the name of a child's book? Bowel Movements(BM) seem to be a ta bu subject (in my family, it's funny), but when it comes to our health, it's really important and can tell us a lot about what's going on. And believe it or not, sound, shape, color and consistency do matter! If your diet is lacking in water, healthy fruits, veggies and whole grains, and other foods high in fiber, you may end up with constipation which tends to be hard, pellet like, and can be painful. On the other hand, if is super soft or greasy on a consistent basis, you may be suffering from some malabsorbtion issues, which could be a sign of Celiac Disease, IBS, or other GI conditions.

Dr Oz has said -

"You want to hear what the stool, the poop, sounds like when it hits the water. If it sounds like a bombardier, you know, 'plop, plop, plop,' that's not right because it means you're constipated. It means the food is too hard by the time it comes out. It should hit the water like a diver from Acapulco hits the water [swoosh]."

The next thing Dr. Oz recommends is looking at your stool—c'mon, you've done it before! You should look twice—look at the shape and then, the color.

"It should be an S shape and you want to make sure the color's normal because the color of the poop tells you a lot about how you made it," Dr. Oz says. "You don't want [pieces]. Food is a medicine for you. It helps you. [If the stool is in pieces] by the time you finished digesting your food, you don't have enough of it left to poop out in the right way and probably it' s hurt the colon that has to process it. At the end of the day you can analyze your body really effectively by looking at what comes out of your body."

Any time we eat, it causes peristalsis (muscle contractions) of the intestine, which in turn can cause a BM. Ideally, you would want a BM after eating, but this isn't the case for most individuals. Most individuals average 1-2 BM's a day. If you are going less than this, maybe only 2-3 x a week, and they are hard or painful, then you may need to re-evaluate your diet and try to increase your water and fiber intake.

If you have a drastic change in color, such as black - tar like, that can be a sign of internal bleeding from an ulcer or other injury/disease to your GI. Grey, clay like, could also cause concern. This information isn't for diagnosis purposes, but overall general knowledge. If you have any concern about your BM, please consult your doctor.

Sinkers vs. Floaters... a common myth is that if you have floaters, then your are eating too much fat, or aren't absorbing it properly. This can be the case if there is something going on, especially if it's "greasy" looking. But most floaters can be contributed to a higher amount of gas, which is released from the bacteria in our intestine. Either one is perfectly normal, and change to one or the other is generally from dietary changes.

I personally can appreciate a good BM :) I try to maintain a high fiber diet shooting for 25-35g a day. While I don't have the means to do the research, I think that a lot of GI disease can be attributed to a poor diet of processed foods, and not enough whole grains, fruits, veggies, and water. Think about it - if you aren't cleaning yourself out, then that processed "crap" is just sitting in there wreaking havoc on your insides! With the Holidays here, we tend to over indulge in processed foods and treats... me included! I've been feeling pretty bleh lately, so, today I started a natural herbal cleanse from Advocare. It's 10 days and has a fiber shake, probiotics, and the herbal cleanse. No crazy diet either. Just low fat, lots of fruits and veggies, whole grains, and lean meats.

Here's to a healthy colon, and I hope this was informative with out too much info - it's just for sh*ts and giggles :)

UHGGG!

So these last 2 weeks have been rough... Between the EMS conference, 2 Thanskgivings, being sick, and our mini trip to Denver, I've fallen off the wagon! It's mainly been nutrition, but nutrition tends to be more important, and it's caught up to me and bit me in the butt... or more like attached it's self to my butt... :) I was doing great on the workouts until I got sick :( I even brought them with me with good intentions, but we had so much going on it didn't happen. But all is well - just because I fell off doesn't mean the game is over. And Im not going to start all over again, or just give up all together. I'm gonna try some running and lifting for the rest of this week, and start back on Insanity on Monday. Eating super clean tomorrow during the day, controlled for Bunco tomorrow night, steak day friday, and then doing a 10 day herbal cleanse starting next week. I think Im just going to completely avoid the scale for the next week! But time to get it back together - Christmas and Christmas parties are generally just ONE meal, not a whole day, or whole week... no reason to go crazy. I'm recommited, how about you? :)

Holiday Special

Our owner decided to extend the special through the week, so I am leaving the 'Buy Now' tab up until the end of the week! Happy Thanksgiving everyone!!!

hCG HOLIDAY SPECIAL - MONDAY ONLY!!!

MONDAY ONLY - hCG drops only $50!!! - Get your drops in time to be able to load over Thanksgiving and be done with a 23 day round before Christmas!!! Drops can be stored for up to 5 years unopened, so even if you don't want to start this week, take advantage of this one time deal!!! I will have the 'Buy Now' tab adjusted so that all you have to do is click it and buy through paypal. I can deliver for free to the Ogden or Salt Lake area, but if outside of that, contact me before ordering. Happy Losing!!!

HAPPY 1 YEAR!!!

November marks the 1 year 'anniversary' of when I decided to get my butt in shape. After years of heavy lifting for track, I was burned out. I'd go to work and had every opportunity to work out, but it was work, and I just wanted to go home when I was done. And then I had a kid... and another... the things women sacrifice to have children(I miss my boobs LOL)! I gave up my body, and paid dearly for it. By October '09, I had only lost 10 lbs after having my last baby in May. I was probably consuming 150-200g of sugar A DAY! I looked and felt like crap. What was the worst is I probably couldn't even do my own workouts! I was a hypocrite. I had all the education and knowledge, and was giving people advice to eat well and exercise, but wasn't doing so myself. Enough was enough.





I decided I wanted my body back. Better yet, I decided to blog my experience as I went about my weight loss journey. My ultimate goal was to just get as low and as healthy as I possibly could. The lightest I could ever remember weighing was 175. I figured that was a good place to start. But first I had to get my diet in control. I saw an episode of Dr. Oz where he talked about a sugar detox and decided to do. 28 days later, I was finally back in control of what I ate. I then decided to take it to the next step and get back control of my body. December 28th I started a Body For Life challenge with my brother and some friends and family. By the end of my first challenge I had reached 185, losing 20lbs of fat, and gaining 5 lbs of muscle. I was feeling great and had rekindled my love for working out. I then decided to go for a second round. I made it about 6 weeks in, but wasn't budging on the scale. It was time to change things up, and it just so happened that a friend was starting a business and asked me what I thought about hCG. Initially, I thought CRAZY! NO WAY! 500 calories a day?! But just like anyone else, I was curious... could I really lose 1 lb a day?? So, I read through all the materials and book, asked my family doctor, and did some research. Once I educated myself, I decided to give it a try. I was able to get down to 165lbs! Holy crap, it worked! I had surpassed my goal weight! (There is a lot of controversy surrounding hCG, so I encourage everyone to educate themselves). But I still wasn't satisfied. I started looking into P90X and Jillian Michales videos. After a couple of weeks of doing those, I decided I would rather do another round of hCG to get the fat off, then hit it hard. After a second round, I was able to get down to 153! Now that I had the fat off, time to maximize my results.





I then started my current adventure into INSANITY! Only 4 weeks in and I have lost 3% body weight, and am more flexible and tone then I have ever been! It feels awesome!!! It has been a long and hard journey, but worth every minute! Since November last year, I have lost 50lbs. I went from 34.7 - 15.3% body fat. I have lost 6.5" off my chest, 9.5" off abs, 9" off hips, & 4" off thigh! That's 29" total! I went from a size 16/18 to a 8/10. But most important of all - I FEEL GREAT! I can move, I can run, I can jump, I can live!

But the most important thing I have learned is that you can't change your outside until you change your inside. Weight loss has more to do with the mind than anything. If you don't love yourself first, and accept and trust that you can do this, then you won't. What ever you think, you are right. You have to want this more than anything you have ever wanted. More than that piece of cake, or potato chips. More than wanting to sit and relax vs. working out. What ever you decide to do, it will be a hard journey. But I promise if you PLAN, PREPARE, COMMIT, and EXECUTE, you will succeed, and it is worth it! I did it, and so can you. But at the same time... I'm still not satisfied ;) So please continue to join me in my future adventures. I hope to continue trying new things, reading and researching, and hope to one day develop my own program. And as always, if you hear of anything, or have any questions, don't ever hesitate to ask!!!

Keep on Improving!

No matter what it is you are working on, try and have measureable goals so you can see your progress other than on the scale. For those of you on hCG try using a measuring tape as well. Then when you have days that you stall, you can look at those inches lost! Yesterday, I completed my 2nd fit test for the Insanity Program. I improved on everything! 110 switch kicks(+10), 55 power jacks(+5), 113 power knees(+28), 55 power jumps(+15), 13 globe jumps(+1), 18 suicide jumps(+3), 6/30 push up/jacks(+3), 70 low plank obliques(+20)!!! It was still pretty tough, but I felt like I could keep pushing, and wasn't near as short of breath. As far as measurements go, I initally gained about 3-4 lbs, but am now trending back down. Sitting at 156.1. All my inches have stayed the same except shoulders, chest, and biceps each went up a 1/2 - 1 inch, but I'm ok with that, sinces it's just an increase in muscle mass. Muscle is good :) Body fat has been hovering right around 20%. I'm hoping now that my body has adjusted, it will start taping into fat, and that # will start going down :)

Any time you start a fitness program you are going to see your greatest improvements in the begining. Completely normal! But as long as you keep seeing progress, you are on the right path. Once you start stalling, change a thing or two up, and it should get ya going again. If not, time to do something else. The human body is very adaptable, so you constantly want to 'shock' it, or keep it on its toes. You should adjust or change your work out every 6-8 weeks.

Overall, I'm still liking Insanity, and haven't missed a workout yet! Nuttriton, I'm still trying to figure a thing or two out with the grains, but am slowly having 1 or 2 a day now, and am managing that ok. Definitely glad Halloween is over! I have Bunco tonight, and my mom's birthday party on Friday. I'll eat clean tonight, but I am planning on Friday being a free meal, since we are going out for Pizza... No grains that day, and will try and fill up on salad, and enjoy a piece or two. It's all about having a plan. Just remember - Plan, Prepare, Commit, Execute! You can do it - I know I did!

All About Pumpkins!

I love this time of year and you can't go wrong with anything pumpkin, so I just wanted to share some of my favorite pumpkin recipes. Some healty, some, not so much. :) But first, did you know...

*Six of the seven continents can grow pumpkins including Alaska! Antarctica is the only continent that they won't grow in.
*The tradition originally started with the carving of turnips. When the Irish immigrated to the U.S., they found pumpkins a plenty and they were much easier to carve for their ancient holiday.
*Pumpkins contain potassium and Vitamin A.
*Pumpkin flowers and seeds are edible.
*In early colonial times, pumpkins were used as an ingredient for the crust of pies, not the filling.
*Colonists sliced off pumpkin tops; removed seeds and filled the insides with milk, spices and honey. This was baked in hot ashes and is the origin of pumpkin pie.
*The largest pumpkin pie ever made was over five feet in diameter and weighed over 350 pounds. It used 80 pounds of cooked pumpkin, 36 pounds of sugar, 12 dozen eggs and took six hours to bake.
*Pumpkins are 90 percent water.
*Pumpkins are a fruit

Pumpkin Nutrition Facts
(1 cup cooked, boiled, drained, without salt)

Calories 49
Protein 2 grams
Carbohydrate 12 grams
Dietary Fiber 3 grams
Calcium 37 mg
Iron 1.4 mg
Magnesium 22 mg
Potassium 564 mg Zinc 1 mg
Selenium .50 mg
Vitamin C 12 mg
Niacin 1 mg
Folate 21 mcg
Vitamin A 2650 IU
Vitamin E 3 mg


Some of my Favorite Pumpkin Recipes:

Pumpkin Cake by Candice

2 c sugar
4 eggs
1/2c oil
1/2c applesauce (you can do all oil or all applesauce depending on how healthy)
2c canned pumpkin
1c flour
1c ground oats (or all flour)
1/2tsp salt
1/2 tsp cinnamon - I use a whole tsp - I like lots :)
2tsp baking soda

beat sugar and eggs till fluffy - add oil/sauce, sift in dry ingredients. Add pumpkin till well blended. bake at 350 for 40-50 minutes. Then I use cream cheese icing and sprinkle with cinnamon :)

Amount Per Serving (20 servings)
Calories 260.5, Total Fat 9.8 g, Saturated Fat 2.0 g, Polyunsaturated Fat 1.9 g, Monounsaturated Fat 5.2 g, Cholesterol 42.5 mg, Sodium 47.2 mg, Potassium 113.4 mg, Carbohydrate 44.3 g, Dietary Fiber 1.8 g, Sugars 32.4 g, Protein 2.7 g


Pumpkin Seeds by Candice

Seeds are edible - just wash the gunk all off with water and spread out on a flat surface to dry for a day or two. Once dry, toss on a cookie sheet with 1-2 TBSP of melted butter and sprinkle with garlic salt. Bake in oven at 350 for 15-20 minutes, flipping every 5 minutes.

1/2c plain pumpkin seeds = Calories 142.7
Total Fat 6.2g, Saturated Fat 1.2 g, Polyunsaturated Fat 2.8 g, Monounsaturated Fat 1.9 g, Cholesterol 0.0 mg, Sodium 184.0 mg, Potassium 294.1 mg, Total Carbohydrate 17.2 g, Dietary Fiber 0.0 g, Sugars 0.0 g, Protein 5.9 g


Pumpkin Pie by Candice

-1 pie, just double for 2
1 c cooked pumpkin
5 oz evaporated milk
3 eggs
4 tbsp flour
1 tsp vanilla
2 c sugar
1/2 c butter

Double boil ingredients until thickened.
1/2 bake pie crust
place mix in crust and bake at 350 for 45 min or until browned.

Serves 10
Calories 353.0
Total Fat 14.9 g, Saturated Fat 7.7 g, Polyunsaturated Fat 1.1 g, Monounsaturated Fat 5.0 g, Cholesterol 88.8 mg, Sodium 242.3 mg, Potassium 148.3 mg, Total Carbohydrate 51.9 g, Dietary Fiber 0.5 g, Sugars 43.3g, Protein 4.3 g


Pumpkin Smoothie
by www.trainermomma.com
source: Fit Momma Catherine

1 cup skim milk (I used vanilla soy milk for fun)
1 scoop protein powder
1/4 cup rolled oats
1/4 cup canned pumpkin
sprinkle with pumpkin pie spice
5-6 ice cubes

320 calories

Pumpkin Pancakes
by www.trainermomma.com
adapted from Delicious Memories of Mine

2 c whole wheat white flour - (I used 1c flour-400cal, 1c ground oats-300cal)-CE
3 tbsp brown sugar
2 tsp baking powder
1 tsp baking soda
1 tsp ground allspice
1 tsp cinnamon
1/2 tsp ground ginger
1/2 tsp salt
1 1/2 c skim milk
1 c pumpkin puree
1 egg
2 tbsp canola oil - you can cut all together and just add 2 extra TBSP of pumpkin or apple sauce - CE
2 tbsp vinegar
optional - a couple of chocolate chips :) -CE


Heat up griddle at 350 degrees or pan at medium to medium high heat.

Mix all ingredients well. Take a 1/4 cup of batter and spoon it onto the griddle*. Brown on both sides. Serve with real maple syrup, or yogurt (my favorite!).

* This batter is thicker than I am used to working with. After spooning it onto my griddle, I took the back of a spoon to spread it out a bit.

Makes 14 pancakes. 107 calories per pancake.

(I got 20 out of this recipe - which nutrition info would be: Calories 70.6, Total Fat 2.0 g, Saturated Fat 0.3 g, Polyunsaturated Fat 0.6 g, Monounsaturated Fat 1.1 g, Cholesterol 11.0 mg, Sodium 101.1 mg, Potassium 104.7 mg, Total Carbohydrate 14.8 g, Dietary Fiber 1.7 g, Sugars 3.8 g, Protein 2.3 g, plus your chocolate chips :)



BHG - Pumpkin-Chocolate Cheesecake Bars - these are definitely not healthy, but yummy!!!

Ingredients
1-1/4 cups graham cracker crumbs
1/4 cup sugar
1/3 cup butter, melted
2 8-ounce packages cream cheese, softened
1-3/4 cups sugar
3 eggs
1 cup canned pumpkin
1/2 teaspoon pumpkin pie spice
1/2 teaspoon vanilla
1/4 teaspoon salt
6 ounces semisweet chocolate, cut up, or 1 cup semisweet chocolate pieces
2 tablespoons butter
1-1/4 cups sour cream
1/4 cup sugar
Grated fresh nutmeg and/or milk chocolate or semisweet chocolate curls

Directions
1. Preheat oven to 325 degrees F. Lightly grease a 13x9x2-inch baking pan; set aside. In a medium bowl, combine graham cracker crumbs and 1/4 cup sugar. Stir in the 1/3 cup melted butter. Press mixture evenly into bottom of the prepared baking pan; set aside.

2. In a large bowl, combine cream cheese and the 1-3/4 cups sugar. Beat with an electric mixer on medium speed until smooth. Add eggs, one at a time, beating on low speed after each addition just until combined. Beat in pumpkin, pumpkin pie spice, vanilla, and salt on low speed just until combined. Remove 1-1/4 cups of the mixture.

3. In a small heavy saucepan, combine the 6 ounces chocolate and the 2 tablespoons butter. Cook and stir over low heat until melted. Whisk chocolate mixture into the 1-1/4 cups pumpkin mixture. Pour over crust, spreading evenly. Bake for 15 minutes.

4. Carefully pour the remaining pumpkin mixture over baked chocolate layer, spreading evenly. Bake for 40 to 45 minutes more or until filling is puffed and center is set. Cool on a wire rack for 30 minutes.

5. In a small bowl, combine sour cream and 1/4 cup sugar. Gently spread over cookies. Cool completely. Cover and chill for at least 3 hours. Cut into bars.* Before serving, sprinkle with nutmeg and/or chocolate curls. Makes 24 to 36 bars.

*Test Kitchen Tip: To make triangle-shape bars, cut the cookies crosswise into four strips. Then cut each strip into five triangles (you'll end up with two half-triangles from the ends of each strip).

To Make Ahead: Bake and chill cookies as directed; cut into bars. Place in a single layer in an airtight container; cover. Store in the refrigerator for up to 3 days. Do not freeze.



HAPPY HALLOWEEN - ENJOY!

Bringin It!

I'm now a week and a half into the Insanity program! I still haven't missed a work out and am getting over DOMS (Delayed On set of Muscle Sorness). It's pretty tough, but if you set your mind to it, it's not that bad. It's definitely more cardio based, and is HIIT!!! I like how each video so far is only 40ish minutes - with P90X - one day would be 50, the next an hour and a half... I just didn't have the time for that - I'm all about going hard and getting it done and over with. So far, I have maintained all of my measurements except went up a little on weight - floating right around 155-158 - but that is expected when working out - gotta love muscle :) Nutrition has been interesting. I only did a week stabilization off of HCG and tried eating grains again - too soon! It was too hard on my stomach. This week, I cut the grains out and have been trying more beans, corn, brown rice, fruits, and veggies. Much better.

I'm shooting for about 1900 calories. Feels good to eat, but I'm finding some days I am coming in too short. Again, when doing a high intensity program, you HAVE to eat, and (good)carbs too! I have had many clients that are working out hard and refuse to bump their calories up in fear of gaining weight.... its a hard concept to wrap your brain around, but think of it this way - If your only eating 1400 calories, then burn another 400 in a workout, then factor in your daily caloric need for additional activity - any where from 200-800 (depending on activity level) 1400 - 400 - lets say DA-400 - your body is only getting 600 calories!!!! TOO LOW!!!!! EAT, fuel your body! It's all about calroies in vs calories out, but you have to have enough in there to function!

This weekend should be interesting - I've been pretty good all week, and I keep telling my self that all that sugar and crap will make me feel just like that - CRAP! I've worked too hard to just throw it away for a temporary satisfaction... I'm giving myself a free meal Saturday and then turning all of the candy over to my hubby to hide/control for the kiddos. I would throw it away, but I think I would have one unhappy family! lol Have a safe and Happy Halloween!

INSANE in the Membrane!!!

So, my own HCG journey is coming to end. I lost a total of 38lbs (191 to 153!!!)from just HCG alone! Awesome! Now that I have lost the fat, it's time to tighten everything up and start filling in the loose skin with lean, fat burning, healthy muscle! How am I going to do this? LOL Well starting tomorrow, I am going to begin the 60 day INSANITY program. I'm not 100% what I have gotten myself into, since I don't dare watch the DVD's before I start, but I have heard it's pretty dang tough!!! From my understanding, it's primarily MAX interval training with minimal recovery/breaks. I just keep telling myself it's only 60 days.... The nutrition seems pretty legit - you figure your caloric need and then break it into 5 meals compromised of a healthy carb, healthy fats, and lean protein. It even has 6-10 meal ideas, per meal. My only concern with the nutrition is eating carbs/grains after HCG. When working out, especially hard, you MUST eat carbs - they are your bodys primary fuel source! It will also be tough with all the Holidays coming up, hence why I will probably incorporate a free 'MEAL' once a week. I'm excited to see the results of this, but it will definitely be the most challenging thing I've done so far.... But it's only 60 days.... :) I will blog on here at least once a week, and will try and post daily on Facebook. Cheer me on and wish me luck!!!

Insanity® Workout - Extreme Workout DVD - Insanity by Shaun T - Beachbody.com

Insanity® Workout - Extreme Workout DVD - Insanity by Shaun T - Beachbody.com

GOOOOAAAAAALLLLLLL!

Whoo hoo! I finally hit my goal of 155! I had a BBQ, and party that slowed me down a bit, but I bounced back and recovered after an apple day. I'll stay on the drops 2 more days to stabilize from the apple day, and will be off by Sunday! I'm soooo looknig forward to be able to eat again! Physically, this round hasn't been to bad, its just the mental aspect - especially this time of year! It was nice being able to do it with a client though - kept me more accountable. I also lifted this time through and I feel like while my weight didn't drop as low a I originally wanted, I was able to maintain more muslce mass. I'll do my measurements next week once the HCG is officially out of my system.

Here's the most recent pics I have, but I plan on doing some 'official' after pics... ones with out blood and black eyes ;)





Stay posted to find out what is next.... It's going to be INSANE!!!!

Half Way!

I'm about 1/2 way in this round, and so far it's been tons better than that last round I did. I'm down 10.4lbs, and so close to breaking 160!!! My rate of loss has been a little slower, but the lower you get, the less you have to lose, so I'm not stressing. I'm thinking I'll probably only shoot for 155. As soon as I hit that, I'll call it quits. What's funny is my freshman year of college, I had my BF% done hyrdostatically - I was 215, and 29% BF. That would mean 62 lbs was fat :P but would put my muscle/bone/water mass at 153 lbs! Crazy! I was a brute in college! Now I'm 161 at 21% bf - means 33lbs fat, and 128 lbs of muscle/bone/water. If I can get below 20%, that'd be awesome. :)

As far as the HCG goes, as always the first week or so kinda sucks as your body adjusts. But, I am now to the point where I am feeling good, and the hunger has subsided. There are still a few things I can be doing better, but overall I'm happy with it. As always, please feel free to contact me with any questions! Happy losing!

Off to a good start!

So loading was fun, as always! Had a BBQ, Banquet, homemade enchiladas, with lots of ships and salsa, cheesecake(picture Homer Simpson here lol). And after eating all that, it definitely makes the first couple days on VLCD hard, but I lost 4.6lbs the first day! Thankfully, I only gained 4lbs this time around on my load, compared to 7 last time. I've already lost my load weight, so everything from here on out is the remainder of Hawaii, and the rest - a newer low than I have ever been! Do keep in mind though that HCG targets the abnormal yellow fat - and not the good brown fat that you have in your hands, feet, face, butt, and other needed places. This being said, you can only get so low. Even though my goal is 150, I may get to a point where my body won't want to let any more go - signs of this are increased hunger, headaches, weakness, fatigue... you'll know. Unfortunately, genetics play a factor into where our fat, good and bad, is distributed. If you have a bubble butt (like me) you will probably always have a bubble butt, just in smaller form, and less bubbly :) That's why HCG isn't necessarily good for those that are looking to just lose those last 5-10 lbs. Not saying that it won't work, it will probably just be more difficult than for others.
On another note, Dr. Oz had a little 2 minute bleep about HCG on his show the other day, but the panel basically claimed that 'anything that puts you that low on calories isn't good for you.' I was not impressed with his reply. It just seemed uneducated. But that's why it is so important to educate your self, and read anything you can find. And please keep me informed - if you come across anything in your research that you have questions on - don't hesitate to share! Even the negative! All I know is there is no way someone could eat the 500 calories with out the HCG and survive - it would be miserable!!! Don't hesitate to contact me with any questions or comments at any time!

Happy Losing!

I have my 16 week plan, do you?

I'm back! Loved Hawaii, and am enjoying a nice tan, and a couple extra lbs, but nothing I can't fix. Speaking of, I have three new goals/motivations/curiosities! We have 16 weeks left until the New Year, so this is how I am going to break it down. #1 - Sept 11th-October 10th - 4 weeks - in weight loss advertisements, you always see a gorgeous thin women holding a tape measure around her waist (which I doubt she was ever over weight to begin with ;) I want to know if its possible (or at least possible for me, plus a couple stretch marks:) to look like that with HCG. So, starting tomorrow, I am going to start a 30 day cycle. I want to get as low as I can, but am not as worried about the number as I am the look. And no screwing around like my half hearted attempt in my last round - that was a joke :( Thankfully I have a couple of fellow HCG'ers within this time frame for support. And I plan on working out during drops - 3 x week - 1 day upper, 1 day abs, 1 day lower.
#2 - October 11th- January 1st - 12 weeks - I want to see if I can get a 6 pack! I have NEVER had one, or ever imagined it was possible! I will most likely end up doing another cycle of Body for Life or something similar. I just liked how simple and little time BFL required compared to P90X, but I will incorporate parts of P90X to kick it up a notch. Nutritionally, I will be in stabilization off of HCG, and will follow that for the 3 week period (October 11-30) Halloween will be my first free day :) I have a party Oct 5th, my moms bday Oct 16th, and another party Oct 22nd. I'm in charge of the one on the 5th, so that shouldn't be a prob, nor shall my moms bday, but I'll have to be smart on the 22nd. After Halloween, I'll plan on the weekly free day, and chase them with a steak day!
#3 January 1st - ??? - '+ weeks' - I want to do a sprint triathlon! I have friends that keep asking me if I'd be interested in doing one, but I've always been too chicken to commit, and beat around the bush. I'm ready to commit now! No specific event or date, but I'm going to start looking into it.
OK, there ya go - that's my 16+ week plan. :) They say you can't make a dream a reality until you write it down, so it's written down, now keep me honest! I'll for sure plan on blogging once a week, more if I can, and give short updates on Facebook. Please join me at 'Absolute Results Fitness Training', or 'Local HCG'. Happy losing everyone!

Local baby contest - ends in October - this is my baby!

All Done!

So I finally finished round two of HCG... ugh, that was definitely tougher! I think the problems was I didn't really plan and prep for it. Not that I regret doing it, because it was definitely a learning experience, I just wish I would have taken it more seriously, and done it like I did the first round. I ended up losing another 5 lbs, and a couple more inches, so I can't complain about that. But now I am on stabilization, and this is where I had a hard time the first round. But now I have all the info I need, and I should be good to go. Today, I went to Chili's for lunch with some friends, and just had the Fajita Trio, minus the tortillas. It is possible to go out to eat! High protein, low carb, and good fats. But the best part about today was I started working out again, and enjoyed a protein shake!!! It felt wonderful!!! We go to Hawaii in 2 weeks, so I'm going to hit it really hard with cardio, weights, and 3x a week - P90X Ab Ripper X! And a low carb, high protein diet! We'll see what 2 weeks can really do...

Now back to HCG... I'm kinda sad about my little bro... after he did really well and stabilized, he totally went on a food binge, and has gained most of his weight back!!! This is NOT what HCG is for! If you go back to what your original diet was, you'll gain it all back! Not that you can't enjoy your favorite treats occasionally, just be smart about it! So frustrating to see that... And for all of you out there that read this, part of why I do this is because I too need accountability, so if you notice that I start putting weight back on - LET ME KNOW!!!! I won't be offended - I haven't come this far, or worked this hard to just throw it away, but sometimes it slowly starts creeping back up on you. And the holidays are coming, which is a very difficult time of year for many of us, so don't let me let it go!!! I hope you are all doing well, and are achieving your goals - Happy Losing! :)

Local HCG

If you are looking for more info, please feel free to check out our website at www.localHCG.com! And you can contact me any time with questions at Iluvtnf@aol.com. Have a great day!

Buy HCG here!

Hi all... while I don't believe HCG is for everyone, people are curious, and are going to want to try it. If you are one of those, I want to make sure you do it right, and keep your results and new body forever! So, I have decided to become an official HCG distributor. If you go through me, I will give you the personal support, and encouragement that you need. I have all the reading materials, and supply on hand. Please contact me with any questions or concerns. I carry the 43 day kit, which comes with a vitamin B12 complex. The kit goes for $94.99, plus shipping. For locals to the Morgan Valley, Friends, and Family, please contact me before you purchase. Happy losing! If you are interested, email me at ILuvtnf@aol.com, and I will forward you the info to read through. The info includes the original ebook, charts to keep track, and tips to help keep ya going!

Facebook

For new comers to my blog, you can also find my training support group on facebook under 'Absolute Results Fitness Training.' I tend to update that a little more frequetnly, and like to post little tips on there! Plus its a lot easier to interact :) Hope to see ya there! And things are still going good - After 2 weeks, I am back to where I was after my first round. Still hoping to break 160 this time around, and am planning on stayin on till the end of next week! If anyone would like the HCG info, just send me an email, and I can forward what I have to you!

Update...

So I haven't fallen off the boat/horse/wagon by any means on P90X, I'm just putting it on the back burner for probably after Hawaii... I want to do it right, with the nutrition and everything - so if anyone has the nutrition book, let me know! HCG update - it is definitely tough! I didn't have much knowledge going into the stabilization, so I had a hard time keeping my weight stable, and just kept fighting the scale, and eating not great, so I actually decided to do a second round... not necessarily to lose more weight, but to make sure I do it right, and didn't mess up my metabolism by eating cabrs too much, too soon. I'm on day 15 now, and went a little too crazy on the load by starting a little early... managed to put 10 lbs on! awesome! NOT! But it definitely taught me a lesson! It is soooo easy to throw away what you have worked so hard for! I loaded while we went on a mini trip to the family cabin in Island Park... it was fun, but at the same time, if I wasn't doing a second round, I would have done so much damage - in JUST A WEEK!Don't give it up people - as soon as you stop caring - so does your body!
Stabilization is super important when coming off drops - you need to slowly start increasing your calories, and after a couple of weeks, you can start adding in healthy carbs - this is where HCG is tough mentally - as soon as you are able to eat again - I wanted to be able to eat anything! not the case. My little bro has done really well off his stabilization! He followed the info I got him to a T, and started working out - he's maintained his weight, but has decreased his bf by 2%! that's awesome, lean, fat burning muscle! So I guess my point here - do it right, so you don't have to do it again! I'm probably only going the 23 days, and will be super careful on stabilization this time around. I have mapped it out so I am on maintenance right before Hawaii :) PLAN, PREPARE, COMMIT!

Week 1, done!

So I survived week 1 of P90X! It wasn't as bad as I thought it was going to be, which I am relieved, especially since I had taken 6 weeks off from working out. My least favorite part was definitely the Yoga, but I like Kenpo and Legs. We are out of town this week, and I was unable to bring the weights with me, but did bring my heart rate monitor, ipod, and running shoes. It felt good to just get out and run! I definitely think I want to do a 5k this fall - Does anyone know of a website where you can look up all the 5ks? Anyone want to do one with me?

I've been mulling a few things over, and may be changing things up again, but am giving my self the rest of the week to decide. I'm really struggling nutritionally... is anyone else? I've rekindled my love for working out, and even running(there was NEVER any love there!) But when it comes to food, I am finding that I am having a hard time saying no! And it's all mental.... it's not that I physically need that cookie, I just want it, and I tend to get in that mentality that if I work out, then I can have it, no biggie, but then I have another, then another, and another, until I feel like crap, and don't care about the rest of the day! But, hey - I worked out!
I'm sure lots of you are like that, right? How do we break through that? Is it worth it? Did you really enjoy the cookie? 2 months from now, are you going to remember how the cookie tasted? That saying "2 minutes on the lips = 2 months on the hips" is sooo true! So, 2 months from now would I rather look good on the beaches of Hawaii, or be packin around an extra dimple from that dang cookie(s)?! So for those of you like me - lets get out of the short term, short sited, self indulgent, immediate thoughts of our weaknesses/triggers (cookies - or what ever it is), and focus on the big pictures! Focus on your goals - it isn't a goal until you write it down - so write it down, clip out magazine pics, buy a cute outfit you want to get into, and go for it! You deserve it! I know I do :) I have pictures of Hawaii and my swimsuits(size 10!) hanging on the back of my bedroom door. Now get off the computer and go for a walk :)

P90X anybody?

So I gave Jillian a try for a week, and it just isn't enough for myself. It may be great for people just starting out, or who need something simple, or quick, but I'm ready for a bigger challenge! I have also been running a couple of times, which I have actually enjoyed, and I think I will keep up, but need to start hitting the weights again, so I can start putting muscle on. So, tomorrow, I am starting P90X! I know it's been around for a while, and their new program, I believe, is Insanity - which is supposed to be just that - insane, but I need to start somewhere, and I had easy access to P90X.

From my understanding P90X is a 12 week DVD program, that incorporates weight lifting, cardio, yoga, and plyometrics... sounds right up my alley! I haven't seen the videos before, so this could be a train wreck waiting to happen, but I figure if I did 18 weeks of BFL, I can do this. Plus, I like how p90x cycles their program - 3 building weeks then a recovery week, repeat. BFL was just push push push - no recovery. Should be interesting. As far as nutrition goes, I'm not sure if there is a program, if not, I will be testing out my program - I've already got my tracking sheets printed out. Right now, I really am not to concerned with weight - but just like everyone else, I do like to see the scale go down... more importantly though, I am focusing on BF % - as long as that goes down, I will be happy. And I am also going for a certain 'look'. I'll know it when I see it. So I do plan on doing pics every 4 weeks. My hcg pics are my starting pics, since its only been a week, and I have maintained.

My main motivation for this is our trip to Hawaii in September. I feel and look a lot better in clothes, but everything is still jiggly and lumpy in a swim suit. And I would love to get below a size 10 - currently a 10/12. Hopefully this will finally be good bye thunder thighs! I welcome anyone to join me (I'm gong to see if I can actually get my hubby to join this time), or just follow and cheer me on! I probably won't blog everyday, but am shooting for 2-3x a week. Good luck me!

Help needed... anyone up to try something new?

Like many of you, I'm finding that I am having a difficult time not having a plan. Free will tends to lead to lack of will power... but at the same time, I am tired of being on a "diet." I've been reading several programs, and concepts, and want to try piecing some things together to develope my own program. This is a work in progress, and I will probably change things as I go. I'm inviting anyone to try it out with me, and would love any input, suggestions, ideas, and feedback.

Here's what I am thinking

* 4-5 meals a day - 3 of those actual meals, 1-2 can be a snack.
* Each meal should consist of a lean protein, veggies, and a fruit, and some form of healthy fat. Try to avoid high glycemic fruit for breakfast though.
* You can eat as many veggies as you want, but try to stick to 1 piece of fruit per meal, since it is high in sugar, and favor lower glycemic fruits.
* 1 carb/grain a day - must be whole grain, and just 1 regular serving size. This can be brown rice, whole grain bread, whole wheat pasta, sweet potato, oatmeal, legumes, fiber cereals, etc.
* Avoid proccessed foods. "If it's white, it ain't right." And try to avoid High Fructose Corn Syrup where possible. Avoid saturated fats.
* Stevia, and agave are ok to use. Dairy is allowed, but low fat, and no more than 3 servings a day. Raw nuts are ok, but no more than 1 serving a day.
* Eat every 3-4 hours, and lots of water in between.
* I recommend fish oil, a green tea supplement, and a multi-vitamin
* You get 2 "cheats" per week - meaning, if you want a serving of ice cream, you can have one! But they can't be in the same day, and stick to the serving size - it doesn't mean a whole pint - and you must have worked out that day!
* Once a month, you can have a "free day", but you give up yor 2 "cheats" for that week. So if there is a bbq coming up, or a favorite restaurant you are craving - plan accordingly!
* Try and shoot for the minimum exercise recommendation of 150 minutes a week - Thats only 30 minutes a day - 5 days a week! Walk, ride a bike, hike, heavy yard or house work, weight lifting - just move and be active!

K - I think that covers it! Like I said, I will probably change, or add things as I go. I'm open to any ideas, suggestions, and feedback! Good Luck!!!

Not satisfied....

So, today I thought I would have my hubby take some after photos so I could have a better idea of my results. While I can tell I've lost, I am still not satisfied! I'm starting to see more definition in my neck, chest, arms, calves, but its not good enough... I want the whole thing! I'm maintaining my 165 easy enough, but I still look and feel soft. I want the soft all gone! This is driving me to keep pushing. If you are doing something, take a photo, and study it - are you happy with what you see? If yes, great! If not, don't give up! Use it to motivate you and drive you! Say to your self - "I can do better!" Because you can! I know I can! So to keep me motivated I am posting my photos again! Don't laugh too hard :)

167.2, 167.7, 166.4, 164.8!!! DONE!

Whahoo! So, on day 32, I finally reached my goal of 165lbs! And surprisingly, I only gained .5lbs after my night at Carver's! I attribute that to working out in the yard all day before we went, and drinking lots of water, and having just an apple for lunch. Totally worth it! I have stopped taking the drops and am on my second day of no drops - 500 calories. Thursday, I can start eating again! So here are my before and after measurements:

Shoulders - d1 - 44 - d32 - 44 (same)
Chest - d1 - 38 - d32 - 37 (-1)
Bicep - d1 - 13.5 - d32 - 12.75 (-.75)
waist - d1 - 32.5 - d32 - 30.5 (-2)
abdomen - d1 - 38.5 - d32 - 36.5 (-2)
hips - d1 - 43 - d32 - 40.5 (-2.5)
thigh - d1 - 26 - d32 - 24 (-2)
calve - d1 - 15.25 - d32 - 14.75 (-.5)
BIA - 27.8% - 23.5% (-4.3%)
Weight - 184(preload) - 165 (-19lbs)

So in 32 days time, I managed to lose 11.75 inches! It took me 3 months to lose that on BFL, but keep in mind, BFL is all about losing fat, and building muscle. While I definitely lost fat on HCG, I know I have lost muscle. According to my handheld BIA, I only lost 4.3% BF, which = only 8 lbs fat, and 11 lbs muscle... again, I don't put much faith in the BIA, but that is all I have to measure, until I can have someone else measure by calipers. The key now is stabilization, then maintenance. I'm curious to see what my body will do in the next couple of weeks. Will I put weight back on, by increasing muscle mass again - which I am sure I will, but will I be able to still continue to lose fat? We'll see. I'll definitely keep you all posted! For the next 30 days, I think I am going to try a cross between Jillian Michael's - 30 day shred - runnig outside, and the South Beach Diet. Still researching that though. And then I plan on giving p90x a try.

HCG has definitely been an adventure. It was awesome seeing the scale drops so fast, which is great for an impatient person such as myself :) But at the same time, I'm a little nervous as to the long term results... But I plan on continuing to eat smart and exercising, which shouldn't be a problem. I also plan on going to a gym in Ogden and having my RMR tested. This is an important number to know in case it is too slow, or very high. I'm hoping it errors on the side of high. :) Keep the feed back and questions coming, and know that I am here to help anyone that is in need! Best wishes!

170.2, 169.4, 167.7(apple day), ?, 166.8, 167.2... Day 29

Crazy week, this week... Zoee had to get ear tubes, and have a vein removed from her forehead, so I ended up going down to my mom's Monday afternoon, and stayed through Tuesday. One thing that is nice about HCG, is you don't have to worry about eating all the time like BFL. And to make things even easier, I figured I would try an apple day or two, to see what it was like. Apple days are good for when you stall - you eat 6 apples through out the day - simple as that. I went from 169.4 - 167.7! I wasn't able to weigh myself Tuesday, since I was at my moms, and had to be at the hospital early, but was down again on Wednesday. The first apple day was no prob... wasn't hungry or anything. The second day was a little harder, and I found by Wednesday, I was pretty hungry! So back to the normal grind, a little raise this morning, but I think that was because I had too big of a steak, and a client gave me some fresh homegrown asparagus... yum... couldn't eat enough!!!

Last week I talked about BIA Body fat - well I was able to have my brother do my bf with the calipers... I've gone from 25.8% to 22.8% - now he is untrained, and it was only a 3 site, but enough to tell me I have definitely lost muscle, but that was expected since I had been lifting so heavily before. But on the plus side, most of my fat loss has come right off of my stomach :) can't complain about that!


Measurements:

shoulders - 43.5 - 43.5
Chest - 37 - 37
bicep - 13 - 12.75
waist - 31 - 30.5
abdomen - 37 - 36.5
hips - 41.5 - 41.5
thigh - 25 - 24.5
calve - 15 - 15
weight - 167.2
BIA - 24.7%
caliper - 22.8%

So not as great of loss in inches, but still moving along :)

Today is going to be tricky... we have a gift card to a steak house in Sandy that expires Friday... So we are planning on going down tonight to use it. So either I eat super clean, or enjoy, and do another apple day or two... I looked through their menu online, and it looks like I will be ok, depending on what they cook their meet and veggies in... And hopefully Niel won't want an appetizer or desert... AH! I'm so close to the 165, I don't want to screw it up, but at the same time, I want to be able to enjoy this... Guess we'll have to see when we get there. No food through out the day though... just lots and lots of water! I'm definitely ready to be done though. I think I will go through next Thursday, which will put me at 36 days/4 weeks. If I'm at my goal, I'll be done, if close, maybe another day or two... I'm ready to eat again!!! Hope all are well!

172.2, 171.7, 170.6, 171.1!, 170.5, 170.2... Day 24

So I've made it past the 23 day mark! That means I can quit at any time, but I think I am going to go until the drops are gone. There are a couple of times where I increased the drop amount due to hunger, so it will probably last for another week, give or take. This week has been a little frusterating - I had 2 days where I gained! So it's been a battle just trying to get that off, and I'm soooo close to breaking 170, it's driving me nuts! If I don't break it tomorrow, Im going to start doing a couple of apple days - my goal was to hit 165 ,or 20% bf - I started out at 27.7% with a hand held BIA, I am currently at 24.7% and 170.2... that means I have only lost 5.5lbs fat... the rest, muscle...? but the hand held BIA's aren't as reliable as calipers. When I last measured with calipers at the end of BFL, I was about 24%? Ill have to look it up and get back to ya, and I'll do the calipers at the end... Either way, as soon as this is over, I am looking forward to working out again, and toning everything up! I'm even thinking of doing a 5k or something towards the middle/end of the summer...? We'll see! As far as hunger goes, it is still present, but still manageable... as long as I stay on top of the water, and sometimes have my fruit as a snack, or a little more protein, it helps. Measurements to come on Monday - will see ya again then! Hope all are well!

173.3, 173.6, 172.7, 172.2... Day 19 and measurements

I DO NOT recommend going to Costco while on a diet! lol We went Friday night, and it was torturous sitting there watching Quin and Niel eat a hot dog, and I love their pizza... I sat and ate my chicken salad with no dressing... bu I did give in and have a diet coke... either way - I gained! So I'm not risking it again for a DC, although that sounds so good right now... lol My drops haven't been as good as last week, but I was also very active last week with the garden and all... I almost think I may try and workout a little bit to see if that makes a difference? I know they say you aren't supposed to, but a little bit wouldn't hurt? I guess we'll see...
as far as measurements, those are still going good

week 2 - week 3
shoulders - 44 - 43.5
Chest - 38 - 37
bicep - 13.25 - 13
waist - 32 - 31
abdomen - 38 - 37 (for every 5lbs loss = 1inch loss on stomach, which is holding)
hips - 42.5 - 41.5
thigh - 25.5 - 25
lower thigh - 21.75 - 21
calve - 15 - 15

Can't complain there! Over all, in 3 weeks, down 19.8 lbs from my load, and 11.8 from previous weight. This is definitely a more time efficient way to lose weight, but I'm starting to play the head games, and wanting to just eat - I may consider an apple day if I don't start dropping more in a couple of days.... If I go the 43 days I'm not even 1/2 way... This diet works, but definitely a commitment!

177.6, 176.2, 176.0, 174.9, 173.3... Day 16!

So, still losing, even after a crazy day yesterday! We've been putting up a swing set for the kids, and I desperately needed to get my garden in, so we were outside all day yesterday. After 5 hours of tilling and moving dirt, laying edging, raking, pulling grass, and planting, I'm sure I burned over 2000 calories! And as I have stated before, you aren't supposed to work out... I was a little nervous, and starving, and wasn't sure what to do, so I consulted my supplier, and recommended eating more protein. So as soon as I was done, I threw down a protein shake, and probably 64 ounces of water. Now shakes aren't on the list, so this too made me a little nervous, but I lost 1.6lbs either way! Due to hydration and other issues, it will be interesting to see what tomorrow brings. I'm now at 173.3... I have never been below 175 that I can remember! The lightest that I ever remember weighing was 170 - when I was 13!!! Now that's a victory! The key is to keep losing, and once I am where I want to be, to keep it off forever! Hope all are well!

179.7 - 179.4 - 178.7 - 177.6...! Day 12

Then 177.8? Say whaaa? So I was enjoying a loss everyday, and then today I stepped on the scale and was up a little bit, so I went through my food log, and was ok there, then got thinking... I shaved my legs yesterday, and then coated my arms and legs with bath & body works, body cream... checked the label - TONS of different types of oils in it! Geez! Definitely check your labels, even on body care! I also may be starting girl time, which I have read can effect loss, but its hard for me to tell, since I have an IUD, and am very irregular...(sorry if TMI:) The hunger has been a little better... I try to just drink a big glass of water, and they say you can use your fruit as a snack instead of with your meal, which I have been trying, and seems to have helped.

Starting to get compliments, and am noticing my own changes in the mirror. Our stake is having a clothing drive, and so I started going through my closet trying stuff on - almost none of my old pants fit! And on Friday, we went to the Park City Outlet mall, and I found some Nike yoga pants in a Large for $15, and a sweet new swim suit for $25 in a 10-12! Good day! Can't wait to see what 3-4 weeks and another round of working out will bring :) I definitely plan on working out again after this is over with - I sure miss it! Not sure what I will do... thinking p90x, or have heard the new one 'insanity', I'm open to any suggestions if any one has something they are curious about, I also think I may try the Mediterranean, or South Beach diet... again - open to suggestions :) I am planning on doing the full 43 days, or till I get to 165lbs, which ever comes first (I'm hoping 165!. So, 13 more lbs, and a little wiggle room wouldn't hurt. I just know that I plan on having at least 1 more kid, and do not EVER want to get back up to my 235-245 pregnancy weight, nor EVER see 200 again! NEVER AGAIN! :) I also measured my self, and had a decrease every where...

pre measurements - week 1

shoulders - 44 - 44
Chest - 38 - 37.5
Bicep - 13.5 - 13.25
Waist - 32.5 - 32
Abdomen - 38.5 - 38
Hips - 43 - 42.5
Upper Thigh - 26 - 25.5
Lower Thigh - 22.5 - 21.75 - I have this dimple in my lower thigh that I want gone!
Calve - 15.25 - 15

Weight - 184/192 - 177.6
Body Fat - 27.7% - 26.1%

Hopin for a better day tomorrow :) Keep the questions coming - you can email me at Iluvtnf@aol.com, or find me on facebook :)

179.7....

So yesterday was day 8 of hcg... And I was down to 179.7! I finally broke the 183 barrier, needless to say! The only problems so far, is that I am still hungry! Most people I have talked to said this goes away after a couple of days, but it hasn't yet... Not quite sure what to do... I talked to my supplier and he said to up my protein, so yesterday I had my lean hamburger patty, and 2 servings of chicken, which seemed to help. I also started eating the 5 fat free soda crackers that you are allowed, and drank a ton of water. We went to a movie, where I grabbed a vitawater zero, so I wasn't as hungry yesterday, so that was good, but I also had dinner at my parents, where my mom bbqd chicken, and left the sauce off for me, but put tons of seasoning. She made potatoes for the rest of the family, and I had a tiny bite to try... So this morning when I weighed, I was only at 179.4... so still a loss, but barely!!! This is a diet you CANNOT mess with! I've been little bit over the 500 calorie mark, but haven't gone over 600... so just these few little errors have hindered results! So today, definitely cleaning it up, and will not make any errors, no matter how tiny! They even say the oils from cosmetics and lotions can affect the results! So look out! Time for lunch, so I'm outta here!

Burned out....

Well, I guess I'm human just like everybody else... I started a second challenge April 5th, and pushed my self, just like the first challenge, for the first couple of weeks... but it seemed to just get harder and harder! And I can make up all the excuses in the world, but I won't. I just got burned out, and too busy... not too busy to not care anymore, because I still did all the workouts, even though I tweeked my back, but just burned out on being in the kitchen all the time. I got lazy on the cooking in bulk, and planning ahead. And it was a little hard in the afternoon with track practice. That saying, 'if you fail to plan, you plan to fail,' is so true. But before I could fail completely, I realized what was up, caught my triggers, and have decided to move on to something new... But don't get me wrong, BFL is a good program to get you where you want to be, but it isn't maintainable over 1 or 2 challenges - for most people. Even my little bro dropped off after the first couple weeks on our second challenge :( And everyone that joined me in the first challenge has dropped off... but 1.5 challenges isn't bad, and even though the results weren't what I had hoped, they were still great results, and BFL got me in the right frame of mind to exercise and eat right again, and it had been years since I was doing that. My results weren't as spectacular the second time around... I basically worked off the extra I had gained during my 2 week break, and a little more. It was frusterating, because it seemed like no matter how hard I worked, I wasn't really budging. Here were my results from the second challenge:

week 1
Body fat- BIA - 27.8% - w6 - 26.8%
chest - 39 - w6 - 38
shoulders - 45 - w6 - 44
bicep - 13.75 - w6 - 13.25
waist - 34 - w6 - 32
abdomen - 40 - w6 - 38
hips - 44.25 - w6 - 42
thigh - 26.5 - w6 - 25.5
calve - 15.5 - w6 - 15
weight - 188 - w6 - 183

Those 2 weeks off really did damage, but I was at least able to get it off, plus a little more, from my first challenge. I love the BFL workouts, but nutrition got me in the end... so on to something new...

So what's this something new? I guess it may be considered controversial? Or another fad, or yo yo diet... which it is... but over the last couple of months, I've had many people - friends, family, clients - inquire about it. So I did some research and even went in and talked to my family doctor. While it is something he doesn't recommend, due to the unknown, he didn't say no... It has been around since the 50's-60's, and is being researched more and more, with great results... and I have no questions whether or not it works, its only obvious, but I do question whether or not it is maintainable, or just another fad/yoyo diet. So after reading the book, and all the instructions, and asking LOTS of questions, I have decided to try hcg.

I started last week, and am on day 6... It basically works like this - You load for 3 days while starting the drops or injections (I'm doing drops), then you cut doen to 500 calories of a protein, 'cracker', fruit, and veggie, 2 meals a day, only 8 items a day. And LOTS of water. You maintain this for a minimum of 23 days, and maximum of 43. Once you've reached your goal, ou stop taking the drops, then maintain the 500 calories for 3 more days until the hcg is out of your system. You then go on to a 1500 calorie diet of what ever your'd like, except no sugar or carbs/starches. After 21 days of the 1500 cal, you bump up to 3000(ish) calories to a maintanence phase, and slowly can introduce sugars and carbs again... Simpl enough right? We'll see. I weighed 184 before I loaded, then 192 on my first day of 500 cal, yesterday I was at 186, today at 183... so tomorrow will be the interesting day... to see if I can finally break that 183 barrier I have been up against the last 2 months... Like I said this is controversial, but for those of you that have always wondered, feel free to follow me in my next adventure. I'll probably blog everyday, or every other day on this one since the change is so drastic, plus I have lots of thoughts to share. Hope all are well, and keep staying active!

oops... has it really been 5 weeks? Sorry!!!

I know, I know, I know... I'm a slacker - I don't know why, but I just got burned out blogging, but I am happy to report that I have not fallen off the wagon! I'm still going, and seeing results... but I definitely can be better. I haven't missed a workout, but nutrition is struggling... I don't know what it is... just burned out? Don't care? Losing will power? Haven't figured it out... I'll go several days with out a mistake, and then something will come a long, and even though it isn't my free day, I will still partake... The one good thing though, is that I am not letting it ruin the rest of the day... I eat it, then get over it :P I can definitely say though that nutrition does play a bigger role than working out, because even though I'm working hard, my results have not been the greatest :(

And I am sad to report though, that my litle bro has fallen off the wagon :( Even though his results were awesome, I think they weren't to his expectation... its hard comparing your self to the other before and after photos, so I can see why he feels that way. But he says hes still working out, and is still losing... I'm just sad to not have him there by my side... I think it kind of brought us closer, or at least gave us something in common, but now that is gone :( But I do have a friend that jumped on board and has had some great results - and its fun to have someone to do cardio with occasionally!

Results so far:

shoulders - 44 (-1.5)
chest - 38 (-1)
bicep - 13.25 (-.5)
waist - 32 (-2)
abdomen - 38 (-2)
hips - 42 (-2)
thigh - 25.5 (-1)
calve - 15 (-.5)

weight - 183 (-5)
BF - 26.8% (-1%)


So down on everything, which is good - and I'm now lower on everything from the first challenge. I tweeked my back a couple of months ago, and with the over head lifting and squating it has progressivley gotten worse, so I finally drug my butt into the chiropractor the other day... Thankfully it wasnt degenerative - I've just got a vertebrea out thats pinching some nerves, so I have to take it easy they next couple of weeks, and that has been hard to do... The one motivating factor is we are going to Hawaii in Aug/Sept! I bought a swim suit that is a little snug, so It's got to fit by then :) But with all of this going on, I've had some nagging thoughts in the back of my head... I've had several people ask me about HCG, and I've had a few friends and family members do it... and I have to admit, I am curious. There is no doubt that it works - just like any other yoyo - fad diet - I'm curious though if the claims of it resetting your metabolism, and burning the 'harder to get rid of' fat, and not losing any muscle mass, are true... And if the weight loss is maintainable, IF YOU CHANGE YOUR LIFESTYLE & EATING HABITS!!! They are a must! If you continue back to what you were doing before, of course you are going to gain the weight back! SOoo... I've been doing some research and reading, and am considering the HCG for a change... I have a few people that I have talked to, that are wanting to do it as well, and are willing to let me help them with it, and to become some what 'subjects' for me as far as gathering info and data... so we will see. It's not a fore sure thing, but like I said before, I am curious, and what better timing than before a trip to Hawaii! Ok, I think I've bloged enough for tonight :P I hope all are well, hit it hard tomorrow!

Week 1 done!

So week 1 flew, and we are already into week 2 - sorry! But week one went well - it felt good to get back into the groove of things... once you've done this for awhile, your body craves it! It just feels natural. I was even good and just did a free meal at panda express, and had a small bowl of ice cream... it all paid off, because I was down 3.5 lbs, and 1/2"-1" most places! I even weighed in after my free day. And besides my final weigh in from challenge one, it was my lowest I've weighed in - 184.8! I've been trying this challenge gluten-free... but considering gluten is in soooo many things, I can't truly say its gluten free, but I have been able to stay away from breads/wheat, and I actually feel a lot better for it - no bloating, or that heavy feeling... I do miss my eggs and toast, but I have been doing fruit instead, which is just as good. And as a major motivator, we just booked a trip to Maui in September, and I bought a new swimsuit, in a size to small, but really cute! Can't wait!!!!!!!!!! Over all, doing good, and glad to be back!

Winner, Winner, Chicken Dinner....

So at the beginning of this whole BFL kick, I challenged anyone that wanted to join me, and put up $100 for a "winner." I had 6 people accept the challenge, but only 2 finished... And of the two, one lost 19 lbs, the other lost 25lbs. While both did great, I can only choose one... The winner was Justin (he lost the 25, and I know, my little bro - he's the last person I want to give it to!) But he embraced this challenge, and gave it his all and had awesome results, as you can see in our pics below, and on my FB. So, good job Justin! And keep up the good job for those of you that are joining us round two!

Measurements & Goals...

So pics were yesterday, measurements today. After my two week break, I went up a little bit on the scale, but I also ate a lot yesterday for Easter. So I officialy weighed in this morning at 188, but through the 2 week break, maintained a 2-3 lb fluctuation which is completely normal. My body fat with a BIA measured 27.8%, chest - 39, shoulders - 45, bicep - 13.75, waist - 34, abdomen - 40, hips - 44.25, thigh - 26.5, calve - 15.5. So pretty close to what I left off at.

Here are my goals for the 2nd challenge...

Goals:
1 - Get into single digit clothing - currently a comfy 14, tight 12 (have never been below a size 12!)
2 - Get to 175 - the smallest I have ever been that I can remember (currently 188)
3 - focus weight loss around stomach hips and thighs (cant spot reduce, but I have this dimlpe in my right thigh that has got to go!
4 - 1 x a week cardio outside
5- try Gluten-Free nutrition
6 - incoorporate yoga
7 - increase strength - break 200 on squats!

So there ya go! Good luck everyone!

BRING ON ROUND 2!!!!

Starts tomorrow! Here's our before pics, will blog 1x a week with measurements, and pics every 4. Wish us luck, and feel free to join!!!

Bleeeeehhhh....

So, it's been a week since I finished my first challenge, and I already miss it. And it isn't hard to get off task. I had planned to just take 2 weeks off, with some active rest, but I ended up getting sick, and couldn't breath any time I tried to workout. :( That being said, I just let it all go out the window, and I FEEL LIKE CRAP! I wasnt even planning on blogging on my 2 weeks off, but I had to remind my self what's up, and why I am doing this, and that I CANNOT TREAT MY BODY LIKE THIS ANYMORE! Timing wise, it was perfect time to take off between easter, niels b day and my bday, but that all adds up to a lot of eating! Ive got it out of my system and am ready to get going again! I still wont start till next week, but starting tomorrow, Im detoxing from sugar! It is just an unnessecary evil! Why do I crave/want it??? I know how bad it is for me, it makes me feel like crap, and it only tastes good for a minute or two... ITS NOT WORTH IT!!! I gave Niel my half eaten (small) bag of Cadbury chocolate eggs and told him im done, and I dont want to see them anymore! :P So, for the rest of the week, no more sugar, gonna hit the weights again, and try and get going on moderate cardio, hoping I can breath.

Those of you that are wrapping up your challenges, good job! Submit your photos and a little type up to me if you still wanted to be considered in the running, and I will post the winner soon! If you are considering doing a challenge, take a pictue of yourself in shorts and a tight top. If you are happy with your results, then good for you :) If not, then change it!

My next write up is going to be on 'Exercise=Entitlement?' stay tuned for that one... some interesting thoughts on why exercise may actually be bad for you... also, if anyone has a topic or question they would like to learn more about, please ask, and I will do the research post it on here! Keep up the good work everyone!

It's OVER!!!!!!!

I did it!!! 12 weeks later, and I am feelin sooo much better and healthier than I was 12 weeks ago!!! It has been a challenging journey, but well worth it! So I'll get right to the numbers - I started at 198 - I weighed in at 183!!!! - that's 15 lbs in 12 weeks, which is completely healthy and within the recommened 1-2lbs of weight loss a week! But that's just the scale - I lost 18lbs of fat, and gained 3lbs of pure fat burning muscle!!! I decreased my BF% from 34.8% (considered over weight range) to 26.3%(normal and healthy range:) inch measurements went as follows - shoulders - 46"-44.5"(-1.5), chest 40.5"-37"(-2.5), Waist(narrowest point) - 35"-32.25"(-2.75), abdomen(at belly button) 41.5"-38.5"(-2.75), hips 46"-42.5"(-2.5), thigh - 26.5"-25.5"(-1), calf - stayed the same, but more tone, bicep - stayed the same, but more tone! So a grand total loss of 13"!

My little bro didn't do any measurements other than the scale, and body fat% - he went from 220, to 194!!!! and decreased his bf% by 11%!!! We both have been working really hard, and it has paid off. And now that I know the system, we are going to do a second challenge, with a little tweaking to get the maxamized results that you see in the pics!

Over all, BFL is a great program! It is guaranteed resluts if you do everything right, and follow the book. BUT - your results aren't going to be like the before, and final after pics. The more you have to lose, the more challenges it will take you. A lot of the pics you see, people have done more than one challenge, but thats ok - this is a body for life - not just 12 weeks. Thats why we plan on doing that second one. And after the second one, I'm going to try and work on a maintenance plan, and may look into some other options that are out there.

Thank you everyone for your support and compliments! They definitely helped me keep going when I sometimes didn't want to care anymore! But thats the bottom line I have come to realize with weight gain/loss... as soon as you stop caring... so does your body! So take care of it! You only have one!!!

2 weeks left!

Wow - only 2 weeks to go. Still going by pretty fast. Over all I am feeling so much better about my self, and did measurements this morning, and am down again on the weight - 186.8! Waist is budging a little - 39.75, and hips are down - 43, chest - 38, thigh still the same :P This week I'm going to focus on the more fruits and veggies, and less grain carbs. We'll see if it makes a difference.

After this challenge is over, I am taking the recommended 1-2 weeks off, and starting again on April 5th. The reason they recommend a break is because this is intense stuff, and your body needs a break. Also, there is what is called the "set point theory" Its your body's 'comfort zone' with its weight. Everyone has a weight range that your body wants to stay at. So you may do really well dieting and exercising, then stop, and your body goes right back to that point. And you may do nothing, and your body may stay at that point. It's like a thermostat. By taking time off, we are hoping to 'reset' that point. But 2 weeks off doesn't mean don't do anything - it means active rest - still do something - keep working out, but not as intensely - change it up - do something different. And keep eating clean - not 2 weeks worth of free days! I will probably shoot for 4 meals a day.

Start planning now, and evaluating what you are currently doing, and what does and doesn't work. Start setting new goals, and getting over those demons, and leave them behind. Keep up the good job everyone!

A little late, but better late than never!

Week 9 has come and gone, and I am now in the middle of week 10! It has been crazy busy with track starting this week, and ambulance has been short staffed, so I've been on call a lot! But it's all fun, and I'd rather be busy than bored :) BFL is still going great! I was thinking back, and I have not missed a single work out - that's pretty cool for me! Diet I've been pretty good too - a little slip here or there, but nothing out of control. I took a couple weeks off calorieking.com to see if it'd make a difference, but nothing too dramatic. It was nice having the break, but I am back on again, so you can look and see what I am eating. Still trying to focus on eating more protein than carbs, and I am holding steady at 188. Whats cool though, is I got an OMRON body fat analyzer, and my BF was 34% at the beginning, and I was in 'normal' mode. I am now in the 'athlete' mode and am at 28%! - 6% body fat! That puts me at 12lbs of fat loss, and 3-4lbs muscle increase! With track season starting, I was even playing around with the kids yesterday and throwing for them, and surprisingly I was throwing about 42'... not great, but considering 5 years off, 2 kids, and no power lifting! I'm actually considering throwing disc again, so we will see in the next week or 2!
Measurements are about the same - just below 40' on the stomach, and 44' on the hips, thigh still the same and chest the same. But I'm really going to focus in on the next couple weeks on core, and cardio... I've been bumping up the cardio for a longer 10-20 minute cool down, but not consistently. I've got 2 1/2 weeks left! But I am planning on taking 2 weeks off and starting a second challenge on April 5th with my little bro, so again, feel free to join us!


Oh and if you look to the right, I put a new, current pic up of me at week 10!

Only 4 weeks left! (kind of)

Time continues on, and things are still going well. 'Week 8' was dubbed the week 8 miracle, and while I didn't see a 'miracle' I had a more significant weight drop than I have had any other week... went from 191.9 - 188.3 in one week - which is pretty good! But again, this program isn't about the scale - its about your measurements, and putting muscle on, and taking fat off. But there to, I've been a little frustrated... I haven't lost any off my stomach for a couple of weeks, but this week it finally budged. I know I am still succeeding... whats happening is I am strengthening my core, and putting on muscle, while losing fat, and believe me - I'd much rather have muscle :) Here are my measurements from week 1 - to week 8, and I have my pics posted on my 'Candice Ekberg' Facebook page.
Day 1 - Day 56 (end week 8)
wt - 198 - 188.3
chest - 40.5 - 38.5'
waist - 41.5 - 40'
hips - 46 - 43.75
thigh - 26.5 - 26.5 (I'm attributing that to muscle memory... they used to be really squishy, but much firmer now :)

I was more controlled on my free day - I really miss cereal - so I just had a big bowl of Cinnamon life for breakfast, some Doritos for lunch, and then took Quin to the local hamburger joint for dinner, and had a grilled chicken sandwich and shared some fries and a small shake with the kids. Didn't feel to bad after, but still not great.
I've been reading more about peoples past success, and it seems to me that no matter what, if you follow the program, you will have success, but to achieve the results like you see in many of the pics, you may need to do more than one challenge. And many past champions did a lot of extras, like not really taking a free day, but a free meal, doing extra cardio, modifying weights, taking supplements. But everyone is unique, so the basic concepts will work for all. Just fine tune it to your needs - if you feel like you need to do extra cardio, go for it, just keep it in a moderate range - you don't want to burn out! I know I personally, for the last 4 weeks, am going to focus on eating more protein than carbs, which is recommended for more fat loss. But overall, I am still feeling great, love being sore, an am happy with the results. And with this being said, I know me and my little bro already plan on dong a second and possibly a third challenge! Good times! Our second challenge will probably start the first or second week in April for anyone interested in joining us! (They say take a week or 2 of active rest between challenges). Keep up the good work everyone!