Update

WOW, it's been a long time since I have posted on here!!!!

Just a quick update for anyone who comes across my blog, I now blog primarily from www.bodybycandice.com This is my training page, with the main emphasis on HCG. I have now teamed up with Sonia E Russell LPN, who is the author of the HCG Diet 800 Calorie Protocol. https://www.ebookit.com/books/0000000680/HCG-Diet-800-Calorie-Protocol.html?BBCandice

I have tested this protocol myself, and found it to be so much better, safer, healthier than the original! My review: http://bodybycandice.com/blog/2011/07/21/500-vs-800/ I will no longer recommend the 500 protocol, but do still coach on it. You can find Sonia and I on FB in the 800 calorie support group coaching for free: http://www.facebook.com/groups/100738906691037/

You can find me on FB under www.facebook.com/bodybycandice

As you will see in my review, I am in the process of co-authoring a book on keeping the weight off after HCG. You can find my Phase 3 and 4 support group on Facebook under "Beyond HCG" http://www.facebook.com/groups/BeyondHCG/. If you have any questions on HCG, please email me at bodybycandice@gmail.com

For any of your Beachbody needs, please visit my new site www.getfitwithcandice.com. Please keep in mind that Beachbody has no affiliation with HCG, nor do they promote or endorse it in any way shape or form. They are two completely different diets, but I know Beachbody is an awesome tool for HCGers to utilize to help keep the weight off, because in the end, it should come down to diet and exercise. If you have any Beachbody questions, please feel free to email me at Beachbodycandice@hotmail.com. You can find my Beachbody page at www.facebook.com/candiceekberg

Happy Losing!

New Die Fat Girl Site and Post

I created my own "Nike" Ad :D Just like everyone else, I still have imperfections with my body, but accepting them, and loving them is what makes us stronger... be sure to read my post!

My Stretch Marks - www.diefatgirl.com

Hey everyone! Check out my Fit Club! This is how we roll up here in Morgan! This was sooo much fun! Thanks everyone for all of your support and coming out, especially Shukria Stewart - you rock girl! Anyone is welcome to join us. We meet on Saturdays @ 8:00 - and you can find our group on FB under Morgan Valley Fit Club

Body By Candice Ahora En Espanol

Para ayudarles aun mas mi primo Brandt que seirvo una mision en mexico esta aqui para ayudarme! El va responder a sus preguntar en mi parte, y si el no tiene las respuestas, el siempre va a estar en contacto conmigo para responder a sus preguntas de fitness! Tenre unos articulos de fitness que el va a traducir, paraquhttp://www.blogger.com/img/blank.gife ustedes puedan beneficar.

Hola a todos! Me llamo Brandt y estoy bien animado de estar con ustedes! Estoy haciendo Insanity ahora pero antes de eso baje 40 libras solo por cambiar mi dieta y hacer mas ejercicio! Se que con insanity lograre mis metas! Dejeme ayudarles a ustedes tambien.

http://beachbodycoach.com/esuite/home/brandtworkman?marketLocaleCode=es

Chicken Spinach Roll Ups are Posted!

Be sure to visit my new site for the full recipe!

www.bodybycandice.com

Recipes

Going to try to keep a "Recipe of the Week" section on my new page! Will have my first recipe up by tomorrow night, and here's what it is - Chicken Spinach Roll Ups! Super yummy! Be sure to check my new site for when it is posted - BodyByCandice - If you have a healthy recipe you would like me to test out and feature on my site, just email it to me at beachbodycandice@hotmail.com!

IT'S OFFICIAL!!!

I have now moved to www.bodybycandice.com!!!! By moving to a website format, vs. a blog format, I can better serve your needs, and answer your questions! Can't wait to see you there!!!

Updated "Die Fat Girl"

Just updated "Die Fat Girl" and should have an update on INSANITY:THE ASYLUM, and my sugar detox in the next day are two.... things are going awesome, so stay tuned!

http://diefatgirl.blogspot.com/2011/04/fat-girl-is-still-alive-but-being-good.html

COMMIT ME!!!!!!!!!!

Wow – we are just wrapping up a major “food” holiday! It’s sad how so many holidays have been commercialized and we’ve lost the true meaning of them, but that’s another discussion. How did you survive? Me… yea, not so much. I went into today knowing this would be my last “Free day” for awhile… why you ask? I’m going back to my roots to where my weight loss journey began. Dr. Oz’s Sugar Detox. November 1st, 2009, is when I decided enough was enough. I am right back to that point again. Enough is enough. After indulging in birthday cake and Easter treats all weekend, I’m feeling so bleh! We are getting closer and closer to Summer – and who doesn’t want to look good for Summer? Plus, my husband and I have a Trek in June. We will be hiking 25 miles over 3 days with the Youth of our Church, re-enacting the pioneer Treks of the 1800’s. LOL we definitely need to be getting in shape for that! I am also going (not planning to, or going to try, but GOING to RUN a 5k June 11th - my first ever!)

With all that being said, I have my plan for the next 30 days! My husband has said he will do the 30 day INSANITY:THE ASYLUM with me!!! The video in m previous post is a clip of it, but the link is also viewable below.

http://beachbodycoach.com/esuite/home/CandiceEkberg?bctid=895599538001

I do not know how long he will last, but I am going to stick to this no matter how hard it is! I do know I have a couple track meets in May that may not allow me to get my workout in, but I will do everything I can to make adjustments accordingly, and at least do something. I got a Body Bugg for my birthday, and I will be using that to help keep track of calories burned, and will keep track of calories consumed. I love new toys. Anything to help keep it interesting, right? I’m a number nerd, so I’ll feel right at home – once I get it all figured out!

As far as nutrition goes, I will keep it simple and go for balance between lean proteins, whole/complex/high fiber carbs, healthy fats, and last, but not least – NO ADDED SUGAR – Here is Dr. Oz’s sugar Detox - http://www.doctoroz.com/challenge/sugar-detox

WEEK 1:

“Take a deep breath – you’re not going cold turkey. Cut back on the amount of sugar you add to foods (no more than a teaspoon!) Instead of buying and consuming processed foods that include sugar, try buying healthier alternatives – like whole wheat cereals – and adding 1 tsp. of sugar. This puts you in control of the amount of sugar you’re consuming.”

You can interpret this how ever you want, but for me, this means no more candy, added/processed sugar (cautious with artificial sugar-stevia is ok), and limited dairy(can be high in sugar). This first week, my goal is to stay below 75 grams. To get rid of this feeling of BLEAH!!!, I am starting off with the 3 day Shakeology Cleanse. 3 days of 3 shakes and a healthy dinner of 4 oz lean protein, 2TBSP olive oil, 1TBSP flax seed, and a large green salad and veggies. I maybe adding a fruit or two and increasing my protein serving size depending on my calories burned from Insanity, and my hunger levels. The cleanse it's self is only 800-1100 calories and isn't enough to sustain a hard workout, so adjust accordingly.

All in all, I am nervous, but excited. I’m going to play around with my Body Bugg tonight, and get it all set up. I will also go through the ASYLUM materials and see what we are really up for! Anyone is welcome to join me in any aspect. Whether it is the sugar detox for 28 days, or just a fitness program of your choice for 30 days, I’ll be happy to cheer you along, because I am going to need cheering as well! SUMMER IS COMING - HOW BAD DO YOU WANT IT! :D

COMMIT ME!!! This will be the next 30 days of my life!!!

30 Day INSANITY:THE ASYLUM This will be what my husband and I are doing for the next 30 days!

Quality and Variety, Over Quantity

I've had a lot of people ask me over the last couple of weeks what are the best type of workouts to do... I will try to keep this as simple as possible, but if I get carried away, or you don't understand something, just ask ;) There really is no single "best" workout, but many great workouts, it's just a matter of finding what is best for you, and what you will be able to stick with and maintain.

Ideally, if you were to work out 6 days a week, you should shoot for about 2 easy, 2 moderate, and 2 hard days, with variety being the "spice of life." Your 2 easy days could be considered a long(45-60+ min) bike ride, walk, or hike, light jog, etc... you are in motion, and are getting a light sweat going, but can still carry on a conversation with someone. You won't be getting your heart rate up as high, or burning as many calories, but it is important to give your body an easy or recovery day, especially after a hard day. The better shape you get in, you maybe able to eliminate an easy day and do an additional moderate or hard day. Before performing any workout, it is important to warm up. Cool down and stretch when you are finished.

On moderate days you should be pushing yourself a bit harder, and trying to get your heart rate up higher than on an easy day. A good way to gauge a moderate work out is you should be able to carry on a conversation but be slightly winded. It's called the "talk test." I also like to call it sweating off the doughnut, because you'll have a little bit of a sweat glaze going on. This can be a jog, lifting weights - compound or multi-functional lifts, full body lifts, high incline on a treadmill, swimming, etc. You don't need to go as long(about 30-60min), but if you fuel your body properly and as you get in better shape, you can sustain a good hard workout. This is where the majority of your workouts should be. Programs like P90, ChaLEAN, Hip Hop Abs, Brazil Butt Lift, TurboJam, etc, are primarily in this range, but can be considered hard, too.

Now for the meat and potatoes... your HARD days... This is what can get you through a plateau, burn more calories, is a proven way to increase your metabolism, and get you into great shape. On your hard days, you need to PUSH. Whether it is just going for a hard 30 minute run/jog, doing a hard workout DVD, sprints, or HIIT(High Intensity Interval Training - should do HIIT at least 1x a week), get your heart rate up! HIIT is the best way to go, whatever your choice of torture. There are lots of way to do HIIT, but the most important thing is to get your heart rate up as high as you can for a short duration, then recover for a short duration. Repeat multiple times over a 10-20 minute time frame. Do use caution when doing HIIT, and make sure if you have any heart or medical concerns you are cleared by your doctor.

A popular form of HIIT that can be done on a treadmill, bike, elliptical, or running outside is Body For Life's HIIT, using the RPE scale(Rating of Perceived Exertion) going one minute at a time from a 5 to 6 to 7 to 8 to 9, then back down to 6, then up again to 7, 8, 9, down to 6, back up 7, 8, 9, and on your last cycle, 6, 7, 8, 9... 10!!!, then cool down. It is based on your own level. What maybe a 7 for me, maybe a 10 for you. The idea is to push a little harder each minute, each cycle. It's 20 minutes total. Another popular one is a 90/30 - 90sec warm up, 30 sec HIIT, 90 second recovery, 30 sec HIIT - repeat 6-12 times, cool down. Then there is TurboFIRE, Insanity, Insanity: The Asylum, and parts of P90X. Many of Beachbody's programs are structured around HIIT cardio. That is why they produce results.

From Wikipedia, "A study by Gibala et al. demonstrated 2.5 hours of sprint interval training produced similar biochemical muscle changes to 10.5 hours of endurance training and similar endurance performance benefits. According to a study by King,[6] HIIT increases the resting metabolic rate (RMR) for the following 24 hours due to excess post-exercise oxygen consumption, and may improve maximal oxygen consumption (VO2 max) more effectively than doing only traditional, long aerobic workouts." This is where I mean quality over quantity. I get a lot of people that will just sit on a machine for an hour or two at a time, day in and day out... I would go bored out of my mind! For me, I want the biggest bang for my buck. In. Out. Done. Go hard or go home. HIIT will increase your anaerobic capacity and threshold, burn more calories in a shorter amount of time, increase your metabolism, and who doesn't feel great after a good hard workout??? This is what I am talking about when I mean quality over quantity :) Just make sure you give yourself an easy day or day of rest after performing HIIT. This is hard stuff and your body needs to recover.

Variety; it is also important to mix it up. Do something different! Our bodies are adaptable. If you do the same thing over and over, it gets used to it and won't want to change. Think of it as shocking your body and keeping it on its toes... you don't want it to know what it is coming. If you are someone who likes a routine, you should change your routine every 6-8 weeks. If you are lifting weights, don't be afraid to occasionally increase your weights and lift heavy. Especially women.

We do not have enough testosterone to "bulk up." What tends to happen is women start lifting weights and their clothes might feel a little tighter after the first week or two... this is normal. When you start lifting, you are tearing and damaging muscle tissue, which leads to inflammation and swelling. Make sure you are eating enough protein, and drinking enough water. Once your body realizes what is going on, and gets through the initial phases of DOMS(Delayed Onset of Muscle Soreness), it will get better. We want muscle, muscle burns fat! An additional 5lbs of lean muscle mass can potentially increase your metabolism by 200 calories a day.

To maximizes your results, it is best to do a combination of cardiovascular activities, and weight lifting. Unfortunately, we can't spot reduce, and that is why nutrition is so important. Don't get into a habit of "justifying" a treat after a hard workout. If you are on a mission to lose weight, an occasional treat is OK, but not everyday. If you were to go burn 300 calories in your 1/2 hour of HIIT, but then turn around and enjoyed a Costco blueberry muffin for breakfast(400+ calories!) because you feel like you "earned" it, then you may over eat what you have just worked so hard for. We get into this habit of "self entitlement" which can be destructive. We work our butts off, then wonder why we aren't losing or seeing results... Depending on what your goals are, time to buckle down and commit full circle... or should I say full triangle... My next "Die Fat Girl" (www.diefatgirl.blogspot.com) post is going to be on the "Weight Loss Commitment Triangle" that I created and should help people determine where they are in their goals, and how to be more effective and productive towards them. So thanks for reading, and stay tuned for more!

Want to know what ChaLEAN is all about??

Just push play!

New Die Fat Girl Post is Up, and New Post Here

Just an FYI, I've got a new Die Fat Girl up at www.diefatgirl.blogspot.com :) Also, I am gettig ready to work on my a new post for AskCandice. I've had a lot of people ask me lately what they should be doing in their workouts at home. I am a strong believer in HIIT(High Intensity Interval Training), and Weight Lifting - 2 proven ways to increase your metabolism, but it's important to do them right, not just do them, so stay tuned!

Post HCG Support Group

For those that are looking for info or help/support on HCG, you can find a great support group on FB under "Local HCG." It is a private group, so it may or may not show up if you search for it. If you can't find it, then friend me and message me, and I will add you.

For those that are coming to an end in their HCG protocol, we have created a group called "Beyond HCG." This support group is for those that are in phase 3 and 4, which is where some people can get lost. They have lost all this weight and now what? This group is to help people connect and to help each other change their eating and exercise habits so they can help keep the weight off. While HCG may work, it is only a temporary solution if you go back to your previous habits or stop caring. Once you stop caring, so does your body.

When I finished my last round of HCG, I went straight into the Beachbody program, ChaLEAN Extreme, and Shakeology. Within 5 weeks I was able to lose a little more weight and tone up! My before and after pictures are on the right hand side of my blog. I love the Beachbody programs and recommend them to anyone. You can even sign up to have me as your coach for free! www.beachbodycoach.com/candiceekberg. Hopefully this will help you find the support and motivation you need to keep the weight off and get into the best shape of your life!

Die Fat Girl! The Diary of a Skinny Fat Girl

It's official! "Die Fat Girl" is up and running! I created this blog to talk about the mental/emotional aspects of dieting. Please check it out and feel free to leave any feed back! Future posts won't be as long, I just had to get the full story out to get it started. Hope you enjoy! www.diefatgirl.blogspot.com If you do, please feel free to share it with others :)

WOOT WOOT - AskCandice is growing up!

I'm taking a great leap of faith to help better serve you and keep myself organized and am moving askcandice to a .com website!!! SOOO excited!!! I have a stack of emails I still need to go through, so if you haven't heard from me, be patient, I WILL answer your email, it may just be another day or two :) But stay tuned for the new site, It will be awesome!!!

New Formulation and New Blog Coming

If anyone has been looking to purchase HCG, and shopping around, the company I went through just got their new formulation in. They now offer a 3x, 6x, 12x, 15x, 30x, 60x drops formulation, which is currently the highest on the market. Just click my Rachael Ray picture, or the picture of the bottles to the side, and it will take you to their site. Again, I am not promoting HCG, but I know there are sooooo many companies out there, that you don't know what you are getting. But I know 100%, Local HCG is legit, and that is why I recommend them if you do chose to do HCG. (After researching, educating yourself, and talking to your doctor, right?! :) NEW BLOG! So, I've been contemplating this for awhile, and after reading a blog post from someone else, and seeing lots of comments in the support group I run, and all the emails I get... there is soooooooooo much more to dieting then the act of just doing. There is a HUGE mental/emotional aspect that a lot of diets don't focus on as much, and I strongly feel this is somewhere a lot of people need help, including my self. I started this blog to keep me accountable to my workouts, and it has helped a ton! I went over the last year from doing nothing, to losing 60lbs and becoming a Beachbody coach doing Insanity, P90X, ChaLEAN, running, lifting weights, working out with my track kids, etc - I feel awesome when I am working out! I don't ever want to give that up again! BUT, I still feel like I have a fat girl inside... I've taken care of the outside, but my inside is still struggling... So, I'm starting a new blog to talk about the emotional/mental aspect of dieting, and my own experience... hopefully to keep me accountable, and kill the fat girl inside of me! It will be very personal and emotional, but I'm willing to bare all, if it will help others. I'm hoping to have it up by this weekend, so stay tuned!

Starting Over :P

Over the last couple of weeks of promoting health and fitness, and helping others, I've let my own health and fitness go! GRR! I've been crazy busy on the computer answering hundreds of emails and messages, questions, ect. I love it! Keep them coming! BUT I need to get better organized and start taking care of myself again! Just 2 weeks ago, I was boasting a 6 pack, but it is already getting soft - yikes! Time to get my butt back in gear! I have been working out with my HS track team when I can, and I still do my Shakeology once a day and am maintaining my weight, but it's not enough to compensate for the amount of computer time. So, my new plan - I'm starting ChaLEAN over by starting back with PUSH Phase, and am now adding Hip Hop Abs! LOVE Shaun T!

Here's a preview - http://beachbodycoach.com/esuite/home/CandiceEkberg?bctid=10103956001

I'm only going to dedicate 1-2 hours a day to answering emails, and will go in sequential order. If you email me, you will get a reply, it just may take me 24-48 hours to get back. My Beachbody coaches/customers will come first, but if it is something urgent, please say URGENT in the subject bar. Also, I have been helping with a support group on FB under "Local HCG." Look for the GROUP. This is a private group where anyone can come talk and ask questions freely about HCG with out getting criticized and find the support you need. It is awesome!

If you have any questions concerning the protocol, please ask there, anyone can help you out. You can also find the original protocol by clicking the bottles to the right - it will take you to the company that I went through's website. Just look under their top tabs for "HCG Protocol". I hope you are all doing well and are finding success and happiness in whatever you are doing!

Nutrition 101: Back to the Basics

As a fitness professional, I tend to get caught up in my own world and with working with my clients. They already know what I have taught them, but I forget about the general population, who may have only had some basic nutrition in high school health. With so much controversy with fast food, high fructose corn syrup, artificial sweeteners, trans fats, partially hydrogenated oils, etc., it can be rather confusing when trying to shop and eat healthy. I've had a lot of people ask me lately about balance, portion sizes, and recommended daily amounts(RDA). I'm gonna try and touch on each of these, hopefully with out rambling too much, and can keep it simple :)

Let's start with RDA's
Here is a link from the Mayo Clinic that has the FDA's RDA based on a 2000 calorie diet.

http://www.mayoclinic.com/health/food-and-nutrition/AN00284


CARBOHYDRATES - Carbs are our bodies #1 fuel source! Your brain alone needs 100g of carbs to function. That's why people doing low carb diets, atkins, or HCG may not feel great initially - their brains are starving for carbs, but then your body kicks into ketosis, and starts burning fat. A carbohydrate would be anything such as grains, breads, rice, potatoes, fruits, sugar, ect. Most foods have carbohydrates in them, except for most animal products. Carbs are broken down and stored as glycogen in the liver and muscles. When you engage in physical activity, this is your primary fuel source. 1g of carb has 4 calories in it. You want to look for complex/whole carbs. The more natural for it is in, the better. EX: Apple juice - good, applesauce - better, a whole apple - BEST! The fiber content is very important when looking at labels. A lot of processed/white foods have low fiber content. Whole/complete carbs will have a higher fiber content. Brown rice vs. white rice, whole wheat bread vs. white bread, whole grain pasta, vs. white pasta. I like to say, "if it's white, it ain't right"



FAT - Fat is your bodies second fuel source. That is why we have a "fat burn" zone when exercising. When you are aerobic, you are getting enough oxygen to burn fat. You are still burning carbs (that's why it is important to eat carbs to fuel your workouts), but you are burning more fat then you would if you were anaerobic or resting. Once you go anaerobic, you are burning predominately carbs/glycogen. When looking at fats, you want to do everything you can to avoid trans or saturated fats. RDA is no more than 20g a day - at most! Think of it this way - if it is solid at room temperature, it will be "solid" in your arteries. A lot of fast foods are high fat and cooked in trans/saturated fast. Although, they are getting better. You want to look for liquid fats and anything that says monounsaturated or polyunsaturated. These are olive oil, vegetable oil, canola oil, sesame oil, sunflower oil, safflower oil. You can also find high good fat foods such as nuts, avocados, seeds, fish. Eating foods high in good fats can actually lower bad cholesterol. Keep in mind 1g fat has 9 calories in it! That's why we want to limit ourselves to about 50-75g a day. Here's another article from the Mayo clinic on Fats:

http://www.mayoclinic.com/health/fat/NU00262


PROTEIN: Protein/amino acids are the building blocks of our bodies. 1g of protein also has 4 calories, like carbs. Your body can't really break down more than 30-35g of protein in a meal, that is why it's better to eat 4-6 small meals a day. When we exercise, especially weight lifting, we create microscopic tears in our muscle tissue. Protein comes in to repair it, and that is how we get stronger. The last thing we want our bodies to use for fuel is protein. That's why it is important to eat carbs and fat. To calculate your protein needs, divide your body weight by 2.2 to get kilograms. Then times this by 1, and 1.5. That is the range of protein your body needs, especially when working out. The RDA is only BW in Kg x .85 for a sedentary person, but we aren't sedentary, right??? Try and focus on lean proteins such as chicken, fish, and lean cuts of beef (I recently just bought a 1/4 cow - farm raised, grass fed, extra lean! So excited!)



BALANCE AND PORTION SIZES:
This is where it can get tricky, but I'm going to try and keep it simple. There are many ways to break it up depending on your own body. I personally aim for 50% carb, 30% protein, 20% fat. It can vary day to day, but I know if I eat too many carbs, I start to feel bloated. When doing low carb diets, you may see a 40%c/40%p/20%f. This may work for some people. You just have to find what works for you. That is why I feel it is important to keep a food log. I use http://www.calorieking.com/. There is also http://www.livestrong.com/, http://www.sparkpeople.com/, and many others.

A good way to gage your portion sizes, per meal, is by using your hands. I have adopted this technique from Dr. Shawn Talbot (Killer at Large, Cortisol Diet). Fruits and veggies are pretty much unlimited - just use a little caution with fruits, since they do contain sugars, but try and have at least one fruit or veggie in every meal. For your carb - make a fist. That should be the size of your carb, and make sure that carb has fiber in it. Fiber helps move things along, absorbs sugars and helps keep blood sugars level. Now open your hand. The palm of your hand is your protein. This is a piece of chicken, fish, steak, ect. just make sure it is lean. Now touch your thumb and pointer finger together to make a circle. That is the amount of good fat you should try and have - about 1 TBSP. You want to try and have 1-2 carbs, 1 protein, and 1 fat in every meal/snack. By eating these all in a combination, especially with high fiber, it will help you feel fuller longer, control blood level spikes(which will help reduce cravings), and will help fuel your body.

To figure out your caloric needs, refer back to my previous article about knowing your numbers
http://askcandice.blogspot.com/2011/01/know-your-health-numbers.html There is a RMR calculator on there that is super handy. Remember that 1lb of fat = 3500 calories. To lose 1lb a week, you would need to cut 500 calories a day. You can do this by diet alone, exercise alone, or by both. I prefer both. But also keep in mind, if you are exercising a lot, and are very active through out the day - EAT. You need to fuel your workouts! If you eat too low of calories and are working out, you can do more damage than good. :) If you want an excel spread sheet that you can print out to just leave on your coutner and keep track of your meals, just email me at iluvtnf@aol.com!

I hope this helps answer some of your questions. If you have any questions, please just comment below, or on my FB page, because others may have the same question.

If you are looking for a great meal replacement - this is what I use once a day :)

www.shakeology.com/candiceekberg

This stuff is awesome! Feel free to contact me if you would like a sample. Also, anyone is welcome to friend me on Facebook under "Candice Ekberg." My pic is of me in my uniform in front of an ambulance :) Happy Losing everyone!
~Candice~

Rachael Ray

To celebrate my appearance on the Rachael Ray show, the company I got my HCG though, United Health and Nutrition/Local HCG, is offering a 10% off discount on their already low prices. The sale ends tonight. Just click me in the Rachael Ray picture above. Even if you don't purchase through Local HCG, anyone is welcome to join their support group on Facebook under "Local HCG." I've been helping out in there and there are some amazing people that are happy to share their experience and help you out. :) If are thinking about doing HCG, please research and educate yourself, and be sure to talk to your Doctor! It is not an easy diet, and is not for everyone. You are supposed to remain on the protocol for a minimum of 23 days. I personally would not recommend it for anyone that is looking to lose that last 10-15lbs. If you are looking to lose the last 10-15lbs., like I currently am, are coming off of HCG and want to keep the weight off, or are just looking for a great exercise program, I HIGHLY recommend the Beachbody programs. You can sign up to have me as your coach for free! www.beachbodycoach.com/candiceekberg Good luck to you in what ever you decide to do, but do something! :)

Rachael Ray and HCG

My Overall Before - January 1, 2010:

My Current - March 9th, 2011
We all have a "Before," but your after is up to you. ~Me :)

As many of you have seen, I am on the Rachael Ray Show for my PERSONAL EXPERIENCE with HCG. As I mentioned on the show, I am a personal trainer, but I didn't get to give my opinion, just my experience. My experience with HCG was great. I spent the last year trying different exercise and diet programs to see what I liked best, and what worked for me. As you can see from my pictures, I have lost a total of 60lbs over the last year after struggling with a life time weight issue, having kids, athletics, and being burnt out from the gym. With HCG, I lost 38lbs after being stuck at a plateau. For me, it worked. But in my opinion, HCG is not easy - it has side effects and risks, and is not for everyone. It has drawn a lot of attention lately, even from Dr. Oz ( http://landing.newsinc.com/shared/video.html?freewheel=69016&sitesection=ndnsubss&VID=23353638).

I am not here to say one way or the other, I just want to help educate people, more so on the "after". I just know I have seen the results in myself and others. It isn't a question of whether or not it will work, it is a matter of if it's the actual HCG its self, or the 500 calories. This is something you have to decide for yourself. I have done my own research, and have my personal opinion that it works, but I am just one person. If you chose to do the diet, whether injections or homeopathic, I highly recommend checking with your doctor. I had a full physical and all my blood levels checked before, and didn't have any contraindications.

The HCG diet is considered a temporary fix, but you can make it permanent if you change your lifestyle like I did. Since finishing with HCG, I have discovered the Beachbody programs (P90X, Insanity, TurboJam, Shakeology - http://beachbodycoach.com/esuite/home/CandiceEkberg?bctid=1861298193 ) and even became a coach. I have managed to lose more weight, and tone up significantly! I love the Beachbody company because it allows me to help people that I cannot train in person. Beachbody's and my mission is to "End the Trend" of Obesity. I also want to be able to help any of those that have used HCG to help keep the weight off and change their life style for good. If you are at all interested in Beachbody, don't hesitate to visit my site or contact me (www.beachbodycoach.com/candiceekberg). I have only had 2 personal clients that I train that have chosen to do HCG. One struggled, and after a couple of weeks, decided it wasn't for them. The other succeeded and lost over 30 lbs and has kept it all off since September.

My good friend Natalie has also used HCG, then discovered Beachbody to help keep her weight off and has since become a coach. www.beachbodycoach.com/natalieblundell

This is her story:

"In July 2009 I weighed in at 185 pounds. I am 5'2" and at that weight I looked and felt like a walking blimp. My "BABY" was 2 years old so I couldn't say...."Oh, I just had a baby". I was tired all of the time and had no energy to be mom or a wife. I found HCG. I did 3 rounds of the HCG and in April 2010 I had lost 65 pounds. Now what??? I had to keep my weight off. How was I going to do that? A couple of months went by and my husband came home with P90X. I started the program on May 5, 2010. I loved it and looked forward to exercising everyday. I did not miss a single day. I was eating healthy, keeping my weight off, and best of all had the energy and motivation to be a good mom and wife. Since then, I have done Insanity and am now doing ChaLEAN Extreme. I have also started Shakeology and look forward to drinking it everyday. I love all what Beachbody has done for me to help with my goals."

AFTER - July 2010 (she still looks this great - working on getting a current pic :)

BEFORE - July 2009

Whatever you decide to do, we want to help in any way can! The bottom line is get the weight off!!! Obesity is literally killing us. I'm also an EMT and have had to do CPR and push cardiac meds on people who were sedentary, obese, diabetic, etc. It breaks my heart. I want to be proactive, not reactive. Lets end the trend!!!

ChaLEAN and Shakeology - Week 5 and new pics!

YAY! I had my hubby take some new pics today and I was sooo surprised! It's amazing how different we see ourselves in the mirror! That's why I HIGHLY encourage taking before and after photos and measurements, and don't rely on the scale! I finished the first phase - BURN - of ChaLEAN and started Phase 2 - PUSH. I really liked burn, but I LOVE PUSH! It drops down to slloooowww reps of 6-8 reps! Now that is my kind of lifting!!! Give it 100%, and you will see results! I was also doing Brazil Butt Lift, but haven't had time to throw that back in since my trip to NY. But I was seeing results, and it was fun. My friend ordered Hip Hop Abs and we are looking to trade, so I am excited to try that.

After my trip to NY - enjoying cheesecake and pizza, and then a church party, and dinner at Applebee's with my parents, I put a few lbs on :P So I decided to try the Shakeology cleanse system. 3 days, 3 shakes, then a dinner of lean protein, salad, olive oil and flax seed. I started at 156.4. This morning I was at 152.0 :D Back to where I was before NY - plus my BF is down to 18%! www.myshakeology.com/candiceekberg

So over the last 4-5 weeks, I have dropped 4 lbs(1 lb a week - right on track) Increased my chest a .5" (LOL need all the help I can get there, but that is muscle!) -.5" off my waist, -1" off my abdomen, -.75" off my hips an 1/2" off my thigh, +.25" my bicep, and remained the same on my calve. I also decreased my BF% from 20.2% - 18.4% (this is done by a hand held BIA, since I can't caliper myself. :) Can I just say I LOVE ChaLEAN and Shakeology!!!
After my last round of HCG - Pics that are on RACHAEL RAY


This is me, as of TODAY, March 9th after phase 1 - BURN - of ChaLEAN!!! 5'9, 152 lbs, 18.4% Body fat :D

Say What?! Rachael?!... RACHAEL RAY?!?! YES!!!!

YUP, you read it right! I was just in NEW YORK to be on the RACHAEL RAY SHOW!!! :D The Rachael Ray show found my blog! They were intrigued by my results with HCG, and flew me and my SIL (who did both injections and drops) out to NY to be on the show and talk about our experiences with it. Our before and after photos will be plastered all over National TV, but it was worth it, because we all have a "before", but your "after" is up to you, and if I can help some one achieve their happily ever after, then I have done my job :) The show will air Thursday, March 10th. I can't go into a whole lot more detail until it airs, but will post some more pics of my trip... Sorry for the food shots - I know I am doing a 3 day Shakeology Cleanse starting tomorrow!!!!!!!!!

Again, sorry for the food shots :) I just want you all to know that I have lost even more weight by continuing to watch my diet and exercising! But food was meant to be enjoyed - I saved up for this trip, but am back to work, and taking care of my body! :D We have an emotional attachement to food. A tip I am going to try and implement in my life is "memory eating." If it's not a healthy food item, when I go to eat it, am I going to remember it? If not, then it isn't worth the calories. I will forever remember this cheesecake and pizza.

My Hubby is a cop, so had to appreciate this one :)

Slacker! Sorry! ChaLEAN Week 3 Done! :)

OK, so It's Friday already, and I am now just getting to reviewing week 3! It's been crazy busy! I've been trying to keep up on every ones emails first. Then, my hubby is a state employee, so I spent all day Tuesday at a function with the state legislator's wives, and then spent time with my family, since my hubby was out of town. Then Wednesday, I had some errands to run around town to get ready for my fit club I am starting on Saturday. Plus, did some shopping for myself. :) Then my Hubby got home Thursday, so I was trying to catch up on house cleaning. So here it is Friday, and I'm behind, but it was an awesome week! :P

With the craziness, I missed a couple of my workouts, but made sure to be good on nutrition, and have maintained no prob, but still bummed I missed them. But it was all for very good reasons. On the super plus side, as of my Tuesday weigh-in and measurements, I am the smallest I have ever been!!!! Everything is tightening up nicely, and I'm even getting more and more definition of a 6 pack! It's more of a 2-4 pack right now, but I can feel and see it, and it is awesome!!! It's more motivating to keep going when you see results, so I'm back to the grind today. I even got new toys to play with - my Gold's Gym select dumbbells! They range all the way from 10lbs each, to 50lbs, and go in 2.5lb increments! Watch out ChaLEAN, here I come! Oh, and still loving the Brazil Butt Lift - I've lost .5-1" off my hips in just a week!

This all just goes to show that there is life after HCG, and you won't gain the weight back if you change your habits! If you choose to just focus on diet, continue with the daily weigh-ins, but if you are exercising, lifting weights and eating right, try and focus more on your body fat %. The scale can be deceiving when you are working hard. Remember, muscle weighs more than fat, and muscle BURNS fat. Fat is just along for the free ride! So if you are coming off of HCG, I HIGHLY recommend getting into a exercise routine, and push yourself! Set goals! Enjoy your new body! The human body wasn't meant to be idle! Get out and play, be active, move, have fun, run, hike, swim, bike, what ever it is that you enjoy, go for it! I know summer is almost here, and I have some big active plans! Softball, volleyball, a 3 day - 25 mile hiking trip/TREK, a couple of 5ks, and of course my Beachbody DVD's :) I love my new body! And if you love yours too, it will love you back for a long time!!! Keep up the good work everyone!!!

ChaLEAN Week 2, and HEALTHY, FUN SNACKS!

I survived another week of ChaLEAN, and I'm really starting to like it! It's getting easier, but I'm pushing harder, if that makes sense? I've bumped all my weights up, and I even grabbed some creatine from GNC to help with muscles recovery and strengthening. I potentially have a BIG project in the next couple of weeks that I want to look good for, so I've added in some pyramid squats, and dead lifts, and have started Brazilian Butt Lift - WOW, sooo glad I got that creatine - I have been sore! Feels really good though :) I did my measurements yesterday morning, and I have maintained perfectly between 152-154lbs, and 18-20% BF(the BIA can easily fluctuate due to hydration), and all of my inches have stayed the same! It takes a good 2 weeks for your body to adjust to something new (major DOMS factor), so now that I am through that, I'm hoping to start maximizing my results and hit the nutrition hard.

The Brazilian Butt Lift came with a 6 day "Super Model" nutrition guide, that I am going to try. It's low calorie, but since I am doing ChaLEAN as well, I will increase my serving sizes. I know nutrition can be a tricky thing, especially when there are so many different diets/theories/ideas out there, but it's a matter of finding balance, and something you can stick with. It's also important to be able to enjoy occasional treats/snacks - after all, food was meant to be enjoyed!

Here are a couple of my favorite snacks/treats, and other healthy ideas. Remember, carbs are great for your body - they are our #1 fuel source. It's bad/processed/refined carbs that are bad for our body. Check the label for whole wheat, whole grain, etc, and the higher the fiber the content, the better :)


BREAKFAST IDEAS:

Whole Wheat Banana Nut Pancakes:
2 cups whole wheat flour
2 teaspoons baking powder
1 teaspoon salt
2 eggs, well beaten
2 cups milk (use skim for less calories/fat)
2 tablespoons vegetable oil (****use flax seed instead of oil for the 'nut' part)
1-2 ripe/mashed bananas

Mix dry ingredients then add wet - mix till slightly lumpy. Makes about 16 medium sized cakes
NUTRITION: 1 cake = 65 calories, 2g fat, .5g saturated fat, 9.5g carbs, 1g sugar, 3.5g protein, 2g fiber.

I like to make mini ones and freeze them for my little one - just pop them in the toaster when ready to eat. Use fruit compote or preserves instead of syrup - less calories!

Another variation of Pancake are my current favorite - they are much quicker, and have more protein...

PROTEIN PANCAKE:


1c Oatmeal
1/2 c fat free cottage cheese
1/3-1/2c skim milk(depends on how thin/thick you like them)
1 whole egg (egg yolks are beneficial)
1/2tsp baking soda
2-3packets of truvia
Cinnamon to taste

Throw everything in blender, and blend till slightly lumpy - it may be easier to blend oatmeal first, then add the remaining ingredients. Pour on hot skillet - about 3-4inch circles - one batch makes 8 cakes. I like to add a TBSP of Adam's Peanut Butter on top of mine.
NUTRITION: 1 cake - 60 cal, 2g fat, 8g carbs, 1g fiber, 1g sugar, 4g protein!

EGG WHITE OMELET:

1 whole egg mixed with 3 egg whites, or liquid eggs

Saute with olive oil or spray pan with PAM:
1/2 red pepper
1/2 green pepper
1/2 yellow pepper
1/2 purple onion
1 small can of mushrooms, or fresh mushrooms
garlic salt/pepper to taste
cook until desired consistency. Set aside. I usually cook in bulk so that I can use this mixture with other meals.
Pour egg mixture into pan, and let cook until desired consistency, then add about 1/4c - 1/2c of pepper mixture(or as much as you want, since veggies are good for you :)

I pair it with a piece of Wheat and Fiber bread for my carb (or you can pair with protein pancakes!)
NUTRITION: 275 calories, 9g fat(good) 25g pro, 25g carb, 8g fiber, 7 g sugar


SNACKS:

BEAN SALSA

1 can of black beans
1 can corn
1 can black eyed peas
1 can diced tomatoes(or 3 fresh diced)
1 green pepper - diced
1/4 purple onion - diced
bottle of Italian dressing - I use light

Combine all ingredients. Mix in enough dressing to wet all ingredients. Use organic, or high fiber chips for dipping (I like Don Juilo brand - 5g fiber per 8 chips, or Wheat Thins - Fiber Selects - 5g fiber) Will keep in air tight container in fridge for up to a week!


DELI WRAPS:

Tortilla (whole wheat will always be healthier)
1 Tbsp Light Cream Cheese
2-4 slices of Deli meat (Turkey is my favorite)
lettuce
mustard

Spread cream cheese on tortilla, place meat, then other desired toppings, then roll up and cut into inch slices!

This can also be done with peanut butter (I like Adam's) and bananas - just spread the peanut butter, then place the banana and wrap it up and slice!

CREAM CHEESE APPLE DIP:

1 stick of cream cheese (light is better)
1 cup of brown sugar (or splenda, agavae, truvia - any sugar alternative would be ok, just might have to cut in 1/2)
Heath Toffee bits or raisins

Blend all together till creamy

Slice up Granny Smith apples to dip!

POPCORN:


Toss 2 TBSP (100 cal, 24g carb, 6g fiber, 4g protein) of popcorn kernels in a bowl or container with a few drops of olive oil, or spray with PAM. Toss till evenly coated, then pour into a brown paper bag. Fold and tape bag shut. Microwave for 1:30-2:00 minutes, or until there is a delay between popping. Open bag and sprinkle with any seasonings - I found the toppings in the picture for $2.00 at Walmart. Very low calorie, and great way to add flavor. I like Kettle corn, and there is only 1g sugar, for a 1/4 tsp. ***using olive oil will add fat, but both methods worked the same.


I got this one from a friend, and it's almost like a Pumpkin Pie Cake :)
PUMPKIN SPICE PROTEIN CAKE

Preheat oven to 350- grease a 8x8 or similar sized casserole sized dish with cooking spray or brush on olive oil

In a blender (or food processor) combine:
...
1 egg (or 1/4 c. of egg beaters)
1 c. cottage cheese
1 apple (cored and sliced...leave peel on)
1/2 c. of canned pumpkin
pumpkin pie spice seasoning to taste
1/4 c. of sugar free Torani caramel syrup (I didn't have this, so I used 2TBSP Agave, and that worked ok, or you can leave out)

Blend until smooth then add:

1 c. oats
1/2 c. nuts (optional)
1 tsp baking soda
sweetener to taste (I used 6 packets of truvia)

Blend again until smooth

Pour into a mixing bowl and add 4 scoops of protein powder (chocolate flavor works well but so does vanilla)

Mix until blended and pour into greased pan....bake 30+ min. depending on pan size until toothpick inserted in center comes out clean

ENJOY! :)

Where do I purchase HCG?

I've had many people email and ask me where I get my HCG from. A friend of mine that I work on the ambulance with successfully tried HCG last winter, and was so excited with his results, and wanted to share it with everyone, that he decided to start his own company. He did the research, and found a reliable FDA approved lab in Georgia. He has worked very closely with the lab in the formulations of his products, and carries them with pride. I have tried all of his products with success, and trust him, and refer all of my friends, family, and clients to him.

Local HCG is still a small company, with very personal service and customer support. They have a great FB page that I help out with under "Local HCG," that is HCG specific. Anyone is welcome to join and ask questions! You can also join my own personal training page, "Absolute Results Fitness Training," which is for any diet, health, and fitness questions. If you are interested in purchasing their product, you can link over to their page by clicking the HCG picture in the upper right hand corner. Where ever you purchase your product, look for at least a 6x, 15x, 30x, 60x, dilution and any glandular support. Don't hesitate to ask any questions - just do the research so you know what you are getting. Best wishes, and happy losing!

ChaLEAN WEEK 1 DONE

Week 1 of ChaLEAN is done! Woo hoo! It actually hasn't been too bad. At first it was kind of torture, because it is sloooow, heavy, quality lifts. There are 3 phases - Burn, Push, Lean. I'm currently in Burn, and it's all about muscle building, because muscle burns fat. Fat is just along for a free ride, so lets get rid of it! There are about 8-12 different lifts per day. Each lift, you only do 1 set of 12 reps, at a weight that is heavy enough to get you to fatigue by rep 10-12. The key is lifting very slow. If you have never really lifted weights before, and are looking to put on some lean, fat burning muscle, this is a good way to go. It will teach you how to lift properly! You can find more info on my Beachbody page - www.beachbodycoach.com/candiceekberg.

Since I am just 2 weeks off of HCG, I'm trying to stay away from the scale, and just letting my body do what it needs to do. But I know I am maintaining, and I am feeling great! And can I just say I LOVE Shakeology! I look forward to it every day. It's so simple, but good for you. :) I'm trying to be better on my nutrition, because that is my biggest weakness, and so far so good. I'm not following ChaLEANs nutrition plan yet, because it is a little fancier that I have time for, but I do plan on focusing in on it in the next week or so. Right now, I've been trying to go for healthy and convenient. I'm hoping to make my next blog post on some of my favorites, like protein pancakes, protein pumpkin spice cake, bean salsa, etc. :) Abs are made in the kitchen, so I definitely need to make this a priority. I am keeping track of my calories every day and am consuming between 1500-1700, and trying to burn at least 400-600 in my workouts. So far so good! I took some "before" pics, and will hopefully get them posted this week.

HCG Testing and My Next Project :D

This week I finished up my last round of HCG with pellets. Wednesday was day 23, then 3 days of VLCD. Like I wrote in my last post about HCG, I said I would run some tests when I was at the end. These test were just out of my own curiosity, and for my information. Skeptics claim that you can do the 500 calorie diet with out drops and lose weight, which you can, and I tried and already reported about it(miserable, and no effect on TOM?). By doing just 500 calories, you would potentially put your body into starvation mode – or ketosis – which forces your body/brain to utilize ketones for energy instead of glucose (your brain alone needs 100g carbs to function). The Atkins Diet intentionally puts you into a state of ketosis to burn predominantly fat and not carbs. You want to be in ketosis vs your body eating muscle tissue. I was able to obtain a home urine test kit, and tested from day 23-27 for ketosis. Every day I actually tested negative for ketosis…

Skeptics also claim that any low calorie/low carb diet that puts you in ketosis will shut down or slow your metabolism and maybe harmful on the liver. By being in Ketosis, your body won’t want to let go of any energy it has, so, it will slow your metabolism down and cause you to store what little you are getting. To test this theory, I went to a local gym and had my RMR tested. This is tested first thing in the AM on a 12 hour, complete fast. If my metabolism were to have slowed, then it would show.

I went in first thing Friday morning, and got hooked up as pictured above :) When I worked at the Treehouse, we had this equipment, and would test ourselves all the time. I was heavier at the time, but I would generally test in the 1700-1800 range, which would be slightly slow to normal for my height, weight(at the time), age, and gender. After 12 minutes of breathing into the machine, I got my results. Drum roll .,.,.,.,.,., 1642!



I didn’t know quite what I was expecting, but I was pleasantly surprised! Compared to all other women of the same height, weight and age, I tested 9% above average/normal. My RQ was a .72, which shows me burning predominantly fat for my fuel source. Hmmm… Interesting… the trainer that conducted my test was also intrigued by all of this. So, after being on hCG for 23 days and eating only 500 calories for the 23 days, my metabolism was higher than normal, and I was burning fat for fuel – not protein, not carbs, but fat… I am only 1 person, so it’s hard to validate my results, but after everything I have been through, it’s enough for me to feel comfortable using HCG.

I've helped well over 500 people so far, and always ask them them their numbers, how they are feeling, what is going on, and what their thoughts are. For me, there are too many factors that show that it works. It definitely isn't for everyone, but I know many are curious. If you are one of the curious, make sure you educate yourself first, and talk to your family doctor. There are a few categories of people that I feel could benefit from doing HCG; 1 - Those that are so over weight that exercise is just not possible. 2 - Those that don't enjoy/like exercising, won't make time for it, or just flat out won't do it. 3 - Those with knee/hip/back or other joint problems, or any other physical disabilities that won't allow them to work out properly. 4 - Those that are dieting and exercising, and have changed it up, but are still stuck at a plateau and just can't get through it(this was me). 5 - Someone who may have a slower metabolism and is looking to give it a jump start. I would recommend people that feel they fall in this category to first check with their doctor first and possibly have their thyroid tested.

If you are only looking to lose those last 10-20lbs, I would think twice. It is a difficult diet, more mentally than physically. Unlike drugs and alcohol addictions, we must have food. Everything evolves around food. Food is everywhere. You can't just quite food. You are supposed to stay on for a minimum of 23 days, so, you have to weigh if it is worth it or not. And remember, this is supposed to target abnormal fat, not normal fat. But our definition of abnormal fat, and our genetics definition of abnormal fat are two different things, and unfortunately, genetics win. I have always had a backside and thighs. While I did lose in those areas, it wasn't as much as I would have liked. I blame my dad for this. :P I lost most of my inches off of my bust, waist, abdomen, and hips, but I'm ok with that. :D

I am now done with my own personal HCG experience, but I look forward to helping others with theirs. Two things I can guarantee about HCG is if 1 - you follow the protocol, you will lose weight. But at the same, 2 - if you don't change your habits and you go back to your old ways after HCG, I guarantee you will gain the weight back, but it is that way with any diet. Check out this article about "Biggest Loser" contestants. (http://today.msnbc.msn.com/id/28449267/ns/today-biggest_loser_on_today/
What the bottom line comes down to is that you have to be ready to make a life time commitment and change, no matter what path you choose. It won't be easy, but if you plan, prepare, commit, and execute your decision, you will succeed, and it will be worth it. Once you have gotten the weight off, take your new body and use it! Get out and have fun! Be active, move, dance, run, play, live! Do this for you, and you only, and you will have long lasting results.

Now that I have gotten my weight off, time to tighten it all up! My next project is going to be ChaLEAN Extreme and Shakeology. I gave my self a free day today, and am going to start the 3 day Shakeology Cleanse tomorrow ( http://myshakeology.com/esuite/home/candiceekberg ) along with ChaLEAN. I will take before and after pictures and blog about my experience. I want to get as lean as possible. I know this will mainly have to come from diet, which is my weakness, so if ya see me around food, keep me accountable ;) Wish me luck, and Happy Losing!

Know Your Health Numbers!!!

In health and fitness there are lots of numbers thrown around, but what do they all mean, and what ones are actually important? February is Heart Health Month, so I wanted to focus on some numbers that can make a difference in quality and duration of life. Important numbers to know will be highlighted in BOLD.

There are several "positive" risk factors that have been linked with heart disease and can classify people as low, moderate, or high risk.

These are from the ACSM's Guidelines for Exercise Testing and Prescription - 7th Edition

For every factor you have, that is 1 point, so keep track as you read along.

***
1. Family History
Myocardial infarction (heart attack), coronary revascularization (heart bypass or angioplasty) or sudden death (attributed to a stroke or cardiovascular disease) before 55 years of age in men considered immediate family (father, brother, son) or before 65 in women considered immediate family (mother, sister, daughter)

2. Smoking
Current smoking or those who quit within the previous six months

3. Hypertension - Blood Pressure
Systolic blood pressure >140mm or diastolic blood pressure >90mm, confirmed by measurements on at least two separate occasions or on antihypertensive medications

4. Dyslipidemia, hypercholesterolemia, or High Cholestrol
LDL >130 mg/dL, HDL <40mg/dL or on lipid-lowering medication
If serum cholesterol is all that is available, use serum cholesterol >200mg/dL
The HDL score has changed from 35 mg/dL to 40 mg/dL for 2006. Additionally, total cholesterol score is de-emphasized in favor of HDL and LDL scores, unless those two scores are unavailable.

5. Impaired Fasting Glucose - Blood Sugar Levels
Fasting blood sugar >100 mg/dl, confirmed on at least two separate occasions
The score has changed from 110 mg/dL to 100 mg/dL for 2006.

6. Obesity
BMI >30 kg/m2 or
Waist girth >102 cm (40”) for men and >88 cm (35”) for women or
Waist/hip ratio >0.95 for men and >0.86 for women
Due to varying opinions, use additional valid markers of obesity to evaluate obesity
The waist-girth measurement has changed from one previous score of 100 cm (39.4”) to individual scores of 102 cm (40”) for men and 88 cm (35”) for women. Additionally, waist/hip ratio has been added for 2006.

7. Physical Inactivity
Persons not participating in a regular exercise program or not meeting the minimal recommendations of the 1996 Surgeon General’s Report


The only Negative risk factor is HDL Cholesterol - you can minus 1 if your HDL is above 60 mg/dl
1. HDL >60 mg/dL

At this point you are assessed for each factor that you may have. From there, you are scored as follows.

1. Low Risk
Younger individuals (men <45 years, women <55 years) who are asymptomatic and meet no more than one risk factor
2. Moderate Risk
Men >45 years, women >55 years or individuals who meet the threshold for two or more risk factors and are asymptomatic
3. High Risk
Individuals with one or more signs and symptoms for cardiovascular disease, individuals with known cardiovascular (including peripheral vascular disease, cerebral vascular disease), pulmonary (chronic obstructive pulmonary disease, asthma, cystic fibrosis) or metabolic (renal, liver or thyroid disorder) disease.

***

If you place in the Moderate or High Risk categories, it is important to check with your doctor before beginning any exercise program.

***

Some other great numbers to know are as follows:

Body Fat Composition

The risk factors above went off of BMI, waist girth, and waist/hip ratio, but failed to mention Body Fat percentage. Body fat percentage is a more accurate way to measure overall composition. The most accurate methods are hydrostatic or BodPod technology. These test can be done at the University of Utah for just $25 (http://www.health.utah.edu/peak/PEAK-Services/Health-Fitness-Testing/index.html). You can also use hand held calipers and Bioelectrical Impedance Analysis (BIA) tools. If you have calipers, this is a great site to calculate your measurements - http://www.linear-software.com/online.html.

If you don't have access to calipers, you can try this estimated BF% based on measurements. http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html

An average female should be between 21-31%. Anything above 32% is classified as obese. Anything below 21% is considered athletic, below 12% is dangerous. An average male should be 14-25%. Anything above 25% is considered obese, anything below is considered athletic, below 4% could be considered dangerous.

Your Basal or Resting Metabolic Rate (RMR/BMR):

Your RMR is measured by calories/kilojoules and is the amount of daily energy expended while at complete rest and fasting. It is how many calories your body needs to sustain just the functioning of vital organs. Your RMR can be altered by age, body composition, menopause, exercise, diet, environment, stress, and illness. Your metabolism is controlled primarily by the hypothalamus and thyroid. While you can't control all factors that effect your metabolism you can control a few such as diet, exercise, stress (to a point), and body composition. Weight lifting is a great way to increase your metabolism. By adding 5lbs of lean muscle mass, you can potentially increase your RMR by 200 calories a day! You need energy to move muscle, fat just hangs there for a free ride. More and more studies are showing that anaerobic exercise, like HIIT can increase metabolism as well.

There is testing available to determine your RMR, but you may need to go to a gym or doctors office to have these done (For those local, I have made arrangements at Crossroads Fitness in Ogden, Utah). If you aren't able to find somewhere, you can use estimates from formulas based on your height, weight, age, and gender. (http://www.bmi-calculator.net/bmr-calculator/). Once you figure your RMR (remember, it is your resting metabolic rate) you then need to factor in your activity level. If you do light activity through out the day, times your RMR by 1.35, moderate x 1.55, heavy x 1.75. Ex: My RMR is 1525 - I'm moderately active, so 1525x1.55 = 2363. I would need that many calories a day to maintain my current weight and activity level. If I wanted to lose weight, keep in mind that 1lb fat = 3500 calories. 1 lb a week weight loss would mean I would need to cut 500 calories a day. My goal would be to eat 1863 calories a day. :) Hope that makes sense. :)


These numbers are just to help you out. Just knowing is beneficial. Start out by going to your family doctor and getting a simple fasting blood test to find out your cholestrol profile and fasting glucose. Then, find your body measurements such as waist/hip ratio, BMI, waist girth, and body fat percent. From there, determine what direction your numbers need to go. If they need to come down, estimate your RMR and start counting calories. By losing just 10lbs of body fat, you can start bringing your numbers down and decrease your risk factors. If there are any other numbers you would like to know about, or something you don't understand, don't hesitate to contact me! I hope you are all doing well in your weight loss journey. Happy Losing!

Golden Globe Special Ends Today!

Today is the last day to take advantage of our 25% OFF Golden Globe Discount. Thank you to all of those that have already placed your orders! Stay tuned to my blog - my next article I am working on is "Knowing Your Numbers". It will be about important numbers to shoot for, for better over all health. Happy Losing!

GOLDEN GLOBE SPECIAL - 25% OFF!

Did you watch the Golden Globes? Our LocalHCG product was featured as one of the gifts in the Celebrity Presenter Gift Baskets! To celebrate this occasion, we are offering a special if you order from my blog! 25% OFF our already low retail price on our HCG - drops or pellets! This won't last long! Don't forget to check out our hCG Compatible Protein Powder which is now available! Don't hesitate to contact me if you have any questions! Happy Losing!
~Candice~
iluvtnf@aol.com




Look for the red and blue bottle on the lower right hand side. Tonight is the 68th Annual Golden Globe Awards. Our products have been given to the presenters of the Awards show tonight some of which include...Tom Hanks, Chris Hemsworth, LL Cool J, Scarlett Johansson, Joseph Gordon-Levitt, Jimmy Fallon, Chris Evans, Robert Downey, Jr., Kaley Cuoco, Sandra Bullock, Julie Bowen, Jer...emy Irons, Milla Jovovich, Tina Fey, Alec Baldwin, Warren Beatty, Tim Allen, Megan Fox, Jane Fonda, Jeff Bridges, Matt Bomer, Tilda Swinton, Sylvester Stallone, Geoffrey Rush, Renee Zellweger, Blair Underwood, Zac Efron, Olivia Wilde, Steve Carell, Andrew Garfield, January Jones, Alicia Keys, Eva Longoria, Julianne Moore, Michelle Pfeiffer, Kevin Bacon, Helen Mirren, Kevin Spacey, Hailee Steinfeld, Vanessa Williams, Matt Damon, Garrett Hedlund, Jennifer Lopez, Leighton Meester and Robert Pattinson.

To hCG, or not to hCG?

The last time I blogged about what I was personally doing, I was attempting a week or so of the VLCD without actually taking hCG. Yea, that lasted a week! By the end of the week I was STARVING! I kept hoping it would go away, or I would just get used to it, but I never did. I was able to get down to 157.8, but again, it wasn't about weight. But once I started eating again, I obviously went up a little bit - back to my 159-160 range.

We finally got our hCG pellets and protein powder. I had a lot of people asking about the difference between drops and pellets, so I did decide to do a final round utilizing the pellets. I loaded the 4-6th and got up to 166.3. The day after I started the VLCD I got back down to 159.2 - I'm currently on day 12 and am at 154 - Almost to my lowest point ever.

While I'm excited to be losing, that was not my purpose. I wanted to see what differences I could find between taking drops or not, how pellets compared to drops, and experiment with different recipes with the protein powder. The biggest differences I found between hcg and no hcg were hunger, TOM, and weight fluctuations. As I mentioned previously, I kept getting hungrier without the drops. While on the drops, I found with in a couple of days the hunger started going away. By day 8, I was just fine, and still am. TOM - I have an IUD and don't have a regular period, if ever. I realized the other day that every time I have started a round of hCG, I've started spotting. When I did just the VLCD, nothing. (Sorry if TMI for my male readers;). When doing just VLCD, I lost consistently every day. I even put on my heavy BBW body cream, and still lost. While on hCG, I've fluctuated between losing and gaining. I tried putting on BBW body cream again, and had a stall. During my very first round of hCG, I put on BBW cream with out even thinking about it, and had a gain the very next day - my only gain during my first round. I've also observed on days that I had to wake early for training sessions, I didn't lose near as much as on days that I didn't. Sleep makes a huge difference! I've also been lifting heavy this round, and am enjoying that. I'm sore and it feels good. I've been keeping track of my body fat % with a hand held BIA, and have gone from 22.7 - 20.3%, so I am losing fat, and not muscle, which is very desirable. To me, there were definitely observable differences that leaves me very confident that the hCG is in my system and works! At the end of this round, I will take a ketosis test, and will also have my RMR tested to see where it is at. A month after that, I will repeat these test to see what changes occur.

As far as differences between pellets and drops - I haven't noticed anything too different other than convenience and shelf life. We had a stronger formula created after my last round of doing drops, so I don't know how they compare to that, but compared to my last formulation used, it feels about the same. If anything, I don't feel as tired as I was last time - even with my early hours.

Recipes - still working on that one. I've been adding 1 TBSP and a packet of stevia to plain, fat free Greek Yogurt, and have done well with that. Tastes good to! I plan on going the full 23 days or until my body doesn't want to let any more go. In that time frame, I will come up with some recipes. Extracts are safe to use - mint is my favorite :)

So that is what I have been up to the last couple of weeks. As soon as I am done, I plan on giving P90X my full dedication! I've stocked up on Shakeology and Results and Recover Formula! I'm excites to see what this will do for me and if it will get me where I finally want to be. If not, then I'll reconsider the "Final Phase Fat Loss".

Always a plan, and sticking to it - what's yours? Hope you are all doing well in your resolutions and know that I am here to help in any way I can. Don't hesitate to contact me. Happy Losing!