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
Rachael Ray
SEE ME ON RACHAEL RAY - JUST CLICK THE PICTURE ABOVE! :D
Thursday, April 28, 2011
Sunday, April 24, 2011
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
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!
Tuesday, April 19, 2011
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!
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!
Sunday, April 10, 2011
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!
Saturday, April 2, 2011
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!
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!
Friday, April 1, 2011
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 :)
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