Ask A Trainer Anything!

Update

2011-11-17T16:11:00.001-08:00

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

2011-06-01T23:10:00.000-07:00

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

2011-05-27T18:49:00.000-07:00

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

2011-05-27T17:51:00.000-07:00

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!

2011-05-16T21:50:00.000-07:00

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

www.bodybycandice.com

Recipes

2011-05-14T23:18:00.000-07:00

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!!!

2011-05-03T17:20:00.000-07:00

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"

2011-04-28T23:54:00.000-07:00

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!!!!!!!!!!

2011-04-24T18:40:00.000-07:00

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!!!

2011-04-24T17:03:00.001-07:00

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

2011-04-19T09:45:00.001-07:00

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??

2011-04-10T21:45:00.001-07:00

Just push play!

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

2011-04-10T16:02:00.000-07:00

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

2011-04-02T21:09:00.000-07:00

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

2011-04-01T17:25:00.000-07:00

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!

2011-03-31T16:06:00.000-07:00

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

2011-03-25T11:10:00.001-07:00

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

2011-03-24T11:00:00.000-07:00

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

2011-03-17T19:25:00.000-07:00

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

2011-03-13T11:42:00.000-07:00

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

2011-03-09T23:39:00.000-08:00

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!

2011-03-09T19:40:00.000-08:00

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!!!!

2011-03-02T16:48:00.000-08:00

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! :)

2011-02-25T09:40:00.000-08:00

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!

2011-02-16T10:21:00.000-08:00

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?

2011-02-13T20:33:00.000-08:00

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

2011-02-09T13:06:00.000-08:00

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

2011-01-30T16:44:00.000-08:00

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!!!

2011-01-24T10:02:00.000-08:00

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!

2011-01-21T08:24:00.001-08:00

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!

2011-01-16T17:46:00.000-08:00

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?

2011-01-15T21:56:00.000-08:00

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!

Shakeology Cleanse

2011-01-08T16:32:00.000-08:00

If you have been curious about Shakeology like I am, here's a great site with lots of info. :) If you want to try it, I have a great cleanse you can do with it. It's 3 shakes a day, then a well balanced, healthy dinner each night, for 3 days. Great way to start off any diet or exercise program. Just email me if interested! iluvtnf@aol.com

Info Link: http://shakeology.com/web/shakeology/the-science

Cleanse Link: http://www.shakenutrition.com/shakeology-cleanse/
(or listed below)

Cleanse Info:

"Recently, many people have been seeing excellent results with the Shakeology cleanse. In this short article we’ll discuss the popular “Shakeology fast” in detail and explain exactly how you can do it as well.

Shakeology is a complete meal replacement shake that was designed to be used once a day. For the Beachbody Shakeology cleanse however, it will be taken once a day for 3 days.

The goal with Shakeology cleansing is to flush all of the junk from your system and regulate hydration levels. While this cleanse definitely restricts you when it comes to calories, you shouldn’t experience any negative side effects as you’ll be getting all the right nutrients in those calories. A person eating an average American diet would have to eat twice as many calories to consume the nutrients you’ll receive while on the Shakeology detox program. It’s the perfect program for anyone who wants a 3 day jump start to looking and feeling better.

How to Do the 3 Day Shakeology Cleanse: Directions

1.Drink 3 Shakeology shakes a day (mix with water only)
2.Have a salad in the evening for dinner with 4 ounces of protein, 2 tablespoons of olive oil and vinegar dressing, and 1 tablespoon of flax seed, chia seeds, or hemp seed
3.Drink plenty of water. Coffee, tea, and herbal teas are okay, as long as no sugar or cream is added."

A regular 30 day(bulk), 24 day(individual packets) supply goes for $119.95 plus shipping and tax. You only need 9 packets to do the cleanse. I have the 9 cleanse packets for $50. This lets you try Shakeology enough to see results, with out commiting to the $119.95(+S&T). Just email me! :)

New hCG Product and Lower Prices!!!

2011-01-01T10:02:00.000-08:00

For the New Year we've dropped our rates! We wanted to bring you the best product on the market for a great deal. You can find cheaper, but it won't compare to our quality and support system. Our hCG blend is the highest available on the market, and what other companies do you know of that you can text or email at 11:00 at night and get an instant reply? (I've had it happen several times, and am always happy to help!) We have a great support system, as well, on our Facebook page 'Localhcg'.

While I don't feel hCG is for everyone, I have seen awesome results in myself and in my clients. Before beginning the hCG protocol, I recommend talking to your doctor, and educating yourself as much as possible. I do have a "friends/family/locals" rate for my Facebook friends - just email me at iluvtnf@aol.com for pricing, and I will send you a paypal money request at that rate. :) Happy New Year, and Happy Losing!

BeachBody Coach

2010-12-31T16:07:00.000-08:00

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

2010-12-28T14:20:00.000-08:00

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

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

New Game Plan!

2010-12-12T09:59:00.000-08:00

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

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

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

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

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

Everybody Poops... Right...?

2010-12-09T09:54:00.000-08:00

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

Dr Oz has said -

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

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

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

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

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

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

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

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

UHGGG!

2010-12-01T20:13:00.000-08:00

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

Holiday Special

2010-11-25T08:59:00.000-08:00

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

hCG HOLIDAY SPECIAL - MONDAY ONLY!!!

2010-11-21T14:54:00.000-08:00

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

HAPPY 1 YEAR!!!

2010-11-13T21:47:00.000-08:00

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

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

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

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

Keep on Improving!

2010-11-02T11:38:00.000-07:00

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

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

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

All About Pumpkins!

2010-10-31T09:10:00.000-07:00

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

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

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

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

Some of my Favorite Pumpkin Recipes:

Pumpkin Cake by Candice

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

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

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

Pumpkin Seeds by Candice

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

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

Pumpkin Pie by Candice

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

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

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

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

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

320 calories

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

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

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

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

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

Makes 14 pancakes. 107 calories per pancake.

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

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

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

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

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

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

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

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

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

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

HAPPY HALLOWEEN - ENJOY!

Bringin It!

2010-10-28T10:49:00.000-07:00

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

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

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

INSANE in the Membrane!!!

2010-10-17T20:10:00.001-07:00

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

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

2010-10-17T19:58:00.000-07:00

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

GOOOOAAAAAALLLLLLL!

2010-10-08T08:03:00.000-07:00

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

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

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

Half Way!

2010-09-23T10:02:00.000-07:00

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

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

Off to a good start!

2010-09-15T10:41:00.000-07:00

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

Happy Losing!

I have my 16 week plan, do you?

2010-09-10T21:33:00.000-07:00

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

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

2010-09-08T19:42:00.000-07:00

All Done!

2010-08-16T15:53:00.001-07:00

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

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

Local HCG

2010-08-10T12:46:00.000-07:00

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

Buy HCG here!

2010-08-09T13:07:00.000-07:00

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

Facebook

2010-07-26T09:21:00.000-07:00

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

Update...

2010-07-22T19:56:00.000-07:00

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

Week 1, done!

2010-07-06T11:49:00.000-07:00

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

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

P90X anybody?

2010-06-27T19:21:00.000-07:00

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

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

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

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

2010-06-21T11:06:00.000-07:00

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

Here's what I am thinking

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

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

Not satisfied....

2010-06-18T15:19:00.000-07:00

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

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

2010-06-15T10:10:00.000-07:00

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

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

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

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

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

2010-06-10T09:11:00.000-07:00

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

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

Measurements:

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

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

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

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

2010-06-05T13:01:00.000-07:00

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

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

2010-05-31T08:58:00.000-07:00

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

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

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

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

2010-05-28T10:30:00.000-07:00

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

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

2010-05-24T19:40:00.000-07:00

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

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

pre measurements - week 1

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

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

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

179.7....

2010-05-20T07:55:00.000-07:00

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

Burned out....

2010-05-18T06:46:00.000-07:00

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

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

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

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

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

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

2010-05-10T21:12:00.000-07:00

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

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

Results so far:

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

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

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

Week 1 done!

2010-04-15T12:24:00.000-07:00

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

Winner, Winner, Chicken Dinner....

2010-04-15T12:11:00.000-07:00

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

Measurements & Goals...

2010-04-05T09:21:00.000-07:00

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

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

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

So there ya go! Good luck everyone!

BRING ON ROUND 2!!!!

2010-04-04T19:14:00.000-07:00

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

Bleeeeehhhh....

2010-03-28T21:09:00.000-07:00

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

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

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

It's OVER!!!!!!!

2010-03-21T22:01:00.001-07:00

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

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

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

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

2010-03-21T21:49:00.000-07:00

2 weeks left!

2010-03-08T09:30:00.000-08:00

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

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

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

A little late, but better late than never!

2010-03-04T12:11:00.000-08:00

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

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

Only 4 weeks left! (kind of)

2010-02-22T10:04:00.000-08:00

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

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

week 8... already???

2010-02-15T20:45:00.000-08:00

Time sure is flying! week 7 was good to go, and today marks the beginning of week 8... the supposed 'miracle' week. We'll see! My measurements were pretty much the same as last week, except I'm now down to 190! Thats a total of 8 lbs lost! I've gotten into the rhythm of things, and it almost just comes natural. My body just tells me when its time to eat, or when I'm thirsty. The problem is I need to listen to it better. :) the hardest thing has been getting the 6th meal in. I sometimes let too much time go between meals, and before I know it, its bed time, and I've only gotten 4 or 5 meals in. Ive been trying to write my meals and times down and it seems to help some, but I've got work to do.
My free day was good... I feel like crap the whole day, not worth it, but the one thing I do like is being able to just eat a big meal and not have to worry about eating for awhile. I'm officially done nursing and have started taking green tea (capsule form) and CLA - conjugated linoleic acid - a healthy fatty acid that supposedly helps increase lean muscle mass, which in turn helps burn body fat, more specifically stomach fat. green tea is an anti oxidant that is also a proven thermogenic which can help increase metabolism. I plan on taking photos again at the end of the week and am excited to see what happens. :)

Week 6 over - 1/2 way done!!!!

2010-02-07T08:36:00.000-08:00

I've made it 1/2 way now.... can't believe it! I haven't seen the numbers I was hoping to see by this point, but I've been reading a lot, that for women, things don't really start kicking into over drive until about week 8-9. They refer to it as "the miracle week," so here's to hoping! My measurements are as follows...
Dec 28... Feb 7...
Waist 41.5 -- 40.5
Hips 46 -- 44.25
Chest 40.5 -- 38.5
Thigh 26.6 -- 26.25
Weight 198 -- 191.9

So the numbers are all going down, so I can't complain. And I'm losing a lot through my top 1/2, but it's the bottom 1/2 that is slower, but at the same time, I can feel muscle where before, it was just fat. I'd much rather have the muscle :)

The workouts are still going good! I haven't missed any, and have been changing it up and am sore again. The biggest prob as of late is that I have stopped nursing, and that takes time for your body to adjust. I'm still feeling the effects of that. But now that I am done nursing, I am starting to use supplements. Green tea, which is a great anti-oxidant, and energy booster, and am going to start CLA - conjugated Linoleic acid, which is an ammino acid, that supposedly helps increase lean muscle mass, which in turns, helps burn more fat, more specifically - stomach fat. I'll let ya know how that goes! Well today is my free day, so I'm going to go enjoy! I hope you all are doing well, and please don't hesitate to ask any questions!

Week 5 Already???

2010-01-30T08:19:00.001-08:00

Time flies! And I have been neglegent... with my blog! Things are still going really good! As long as I plan ahead, and make sure I don't go too long in between meals, this has been fairly easy! I'm still loving the weight lifting - got my squat up to 165 today! Cardio is still torturous, but I got a spin bike to mix it up with, which I am really enjoying! Anda again, it's only 20 minutes!! That's it!!! It's over with before you know it!!! The free day is such an awesome perk mentally, although I pay for it physically. Last weeks free day was a little disappointing. Went to Chuck E Cheese for Quin's b-day, and that was not worth it :P Oh well, I'm going to Chili's tomorrow for lunch with my sis in law to celebrate them expanding their family :) But then have to follow it with a trip to the dentist :P I'm definitly getting desert ;)

I did have a week moment this last weekend. We had a church activity and they had these really good sugar cookies from the local bakery... Quin had like 3, but didn't finish his 3rd one, and wanted to take it home with him... Well he fell asleep by the time we got home... yea it was too tempting. :( I failed! BUT I didn't let it screw up everythig else. I ate my lunch of high protein chili, to balance it out, and hopefully keep my blood sugar from spiking too much. Got right back on track and finished out the rest of the day, no problem. I'm not saying that this is ok, I'm just saying I'm not perfect, and I didn't let my self play the head games that I would have in the past. And to identify my triggers... It had been 4 hours since I last ate... WAAAAYY to long - and the smell.. for some of you that have been in my weight room, I currently have it sented with shortbread, and vanilla... yea that's what the cookie smelled like - it suckered me in. So I need to stay away from cookies, or change the scents ;) If you falter, get right back on track, identify your triggers or weaknesses, and fix them! You can do this! I hope you all are doing well!

Here are my measuremtns from the last weigh in:

Chest - 39.5"
waist - 40.5"
hips - 44.5"
thigh - 26.6"
weight - 192.5

I haven't seen huge changes as far as the inches go, but I can tell I am putting on some nice muscle, and they say it's about week 8 where everything starts kicking in, and that muscle starts going for the fat, so we will see! I did do my 4 weeks pics and have them posted on my FB if you really want to see... I am too critical of myself to tell a huge difference, but you can tell there is change going on! If you haven't, I encourage you to do your pics too! Good luck!

Week 3 over!

2010-01-16T18:11:00.000-08:00

I survived my 3rd week - awesome! I'm still loving the lifting - no complaints there, although I'm still trying to adjust my weights, and finding that I can keep going up. Some awesome clients of mine got me the BFL success journal, and I have been keeping track with that, and plan on pushing everything up this week. Cardio has been a little weak. I know I can push myself harder... I'm finding that I'm pushing myself on my 10, but not so much through the 8 and 9 - I need to quite wussing out. If I'm going to do this, I may as well do it right.

Nutrition is still going well for the most part. I find myself battling with the calorie counter in me, and have not exactly gotten in the 6th meal. Thursday was bad due to bad planning, but that's no excuse to make the next day bad. Every day is a new day, so just start over.

I plan on doing measurements tomorrow morning, but just remember those that are doing this as well... The scale is a horrible indicator when you are changing something with your body. There are so many fluctuations going on, and changes. If you lose 3 lbs fat, and gain 5 lbs muscle, you've gained weight... but good weight - and increase of 5lbs of lean muscle mass can burn up to an additional 200 calories a day! Muscle is awesome! And women - HANG IN THERE! From talking to other people, and reading posts on face book, its seems that men are losing weight much faster, and women are struggling. In my 'opinion' women have less muscle mass to begin with, so we are burning less calories, and we are initially going to gain more muscle, which may be why the scale isn't budging. As time goes on, and your body has adjusted, you will start seeing the scale go down. I read someone say that for most women, week 8 seems to be the magic number where you can really start seeing results. I know me personally, I have only lost 3-4 lbs, but I can totally feel my biceps, calves and quads making a comeback - I love it! Just imagine what it is going to look like once all the fats gone :) That's what keeps me going :) Next week I plan on doing my 4 week photos - I will post them to show you there is a difference. I do have my before photos posted on FB - but you have to be my friend to see those :) Good job everyone, Keep it up!!!

Just did my measurements:

Weight - 194 - down 4lbs!
chest - 39.25 (up-muscle)
waist - 40.5 (same)
hips - 45 (same)
thigh - 26.25(down)

So nothing too drastic, but there are still a lot of changes going on, and people are starting to notice. I'm definitely curious to see my pics next week!

Busssyyyy!

2010-01-11T20:53:00.000-08:00

Sorry, I've been slackin! Between Zoee and Quin, I haven't had time to sit down to blog, just a minute here, or a minute there! Things are still going awesome though. I really haven't had too many problems. I was in a little bit of a slump Saturday. I was at my moms, and she always has TONS of tempting crap aroud - I don't know how my brother is doing it! I was also a little frusterated with the scale not moving a ton. But then at church, I had several people come up to me and comment that they could tell a difference, so that made my day. By the time I hit the scale this morning, I was finally down to 194.9 - just over 3 lbs! Which is 1.5 lbs a week, which is perfectly normal/healthy. Plus I checked my BF% through BIA - it was down 2%... So I'm increasing muscle, and decreasing BF - right on track! Point being... DON'T RELY ON YOUR SCALES!!!! Go off your pictures, your clothing, and how you are feeling!
For those of you on the go - make sure you keep some ready made protein drinks in the car - no excuses! Set yourself up to succeed! And last, but not least, I Posted my before pics!!! I have them posted on my facebook, for 'friends only' to see. So if you want to see them, just befriend me... but it's limited access, and don't make fun!!! I hope everyone else is doing well. I'll know tomorrow how many are officially entered in my contest... So far I have 5 - just need to check on a couple others! Have fun with your cardio!!!

I can't fail...

2010-01-08T12:49:00.000-08:00

So, I think I've done everything I possibly can to keep my self from failing! I have my weight room set up with everything I need. I moved all of my workout clothes down stairs so I can shower and get ready right after I am done. I have workout partners. I've told every body I know, and built up my support group. I've invited people to do it with me. I bought all my foods ahead of time and individually packaged items to make it easy to cook. I've got protein shakes for times I can't cook. I've worked out a schedule with my hubby and the kids. I feed Zoee before I start, so she will sleep till 9, and my hubby doesn't have to worry about her. I set up a TV and DVD for Quin in my weight room so he can watch that. Got my hospital mug that I leave out on my counter, so I can drink my water. Hmmm... I think there are some others, but I believe that I have done everything I can possibly do to make sure I don't have any excuses!
You should do the same! You know yourself better than anyone else. You know your weaknesses. You know the excuses that you will make to wiggle your way out of it and make the justifications to make your self feel better if you quit. If you see through these, and do everything you can to avoid them, you should not fail! I heard a saying the other day... A sailor isn't a good sailor because he can sail through the storm, he's a good sailor because he can get himself out of the storm. Recognize your storm and go the other way! Keep up the good work!!!

Calorieking.com - only $49/year!!!!

2010-01-06T14:09:00.000-08:00

Calorieking.com is having a special for $49 for a year membership - awesome deal! If you want to sign up for this and give me your user name and password, I'd be more than happy to check it/anaylze it, any time for you!

Just go to:

http://www.calorieking.com/club/?utm_source=calorieking&utm_medium=navigation&utm_campaign=januarysale&utm_content=header_nav_join

Staying strong!

2010-01-05T15:52:00.001-08:00

Things are still going well! But I had someone suggest I share what I eat! I found out on the food log site that I use, www.calorieking.com, that you can make your food log public - http://www.calorieking.com/community/user_home.php?id=161784 - You can see exactly what I eat! It'a an awesome site I highly recommend! I've been a member for 3 years now! Their membership is only $9 a month - cheaper than weight watchers! I'll try and get some recipe ideas up in the next day or two, but for now, you can keep tabs on me! Just click 'Candice's Food Log' in the upper right hand corner. Stay Strong!

Week 1 - Done!

2010-01-03T21:37:00.000-08:00

I made it! And I am even down 2.5 lbs! I like to think of my free day as a celebration of a successful week. I did it! I survived the first week. My muscles were really sore, and I've had to be a little creative in the kitchen, but all in all it wasn't too bad. Like I said before, I really like the lifting, but the cardio still sucks - but I did it! And having the free day was a huge mental perk for me. Now I am recharged and ready for another week. But I do have to say, I ate some 'not so great for me' stuff - like my homemade cookies, some chocolate covered cinnamon bears, and 1/2 a gallon of skim milk. While they were good, I feel kinda crappy, and my body is just craving good foods. I think I'll have to tone my free day down. I know I definitely over did it, but it was worth it mentally. On to the next one! Tomorrow morning is legs!

And I figured it would be best to do measurements the morning of my free day.

Weight 195.5 (back to my pre Zoee weight!)
chest - 39.75 (down!)
waist - 40.5 (same)
hips - 45 (down!)
thigh - 26.5 (same)

BFL Days 2-4 - OUCH!

2009-12-31T10:51:00.000-08:00

So I don't think there is a single muscle in my body that isn't sore! But, it feels good and is satisfying, knowing that I am actually doing this! I've done great every day so far. This first week or two is a little crazy trying to nail down the exact weights, and timing of everything, but it is coming along well.
Nutrition is even a little tricky - you have to eat a lot!!! Trying to get 6 small meals is tricky, so I ordered the EAS Myoplex lite shakes so I wouldn't have to fix something every meal. But the food is actually pretty good - This morning I had whole wheat french toast, with sugar free maple syrup, and scrambled eggs! Yum! The worst part is having to wait a whole hour before you eat - BUT - your burning fat stores, instead of carbs! Makes that hour worth it, and I just keep busy getting ready and fixing the kids breakfast!
Besides the soreness, I really like the weight lifting part - Its similar to what we would do in college for track. It definitely shows me how weak I am! The cardio on the other hand, just flat out sucks - BUT - It's only 20 minutes! That's awesome! I moved all my exercise clothes and stuff to get ready to my weight room/bathroom - I can work out, shower, and get ready for the day all in an hour! I even have a TV and DVD set up so Quin can watch TV while I am working out. It's all about setting your self up to succeed - not to fail!

So far, so good! Hopefully this initial soreness will subside after a week or two, but again, it's motivating knowing I am actually accomplishing something! I hope everyone has a Happy (and safe) New Year! And feel free to join me anytime if you are considering it!

Day 1 of 84

2009-12-28T14:53:00.000-08:00

So far so good - I know I didn't push as hard as I could have on the lifting this morning... I need to invest in a few more dumbbells, so I'm not jumping aroud too much. It was good though - felt a good burn, and upper body is defiinitely shaky - tomorrow is probably going to suck, but that is inevitable. The nutrition has been a little tricky... not that I want to eat bad or anything, it's just a little time consuming to plan out and cook meals vs. just going to the fridge/pantry to grab something. I definitely recommend cooking in bulk, and freezing your meals.

I had my hubby take my before photos... OMgosh - clothes are so deciving!!! I was feelin pretty good about myself after the sugar detox, but I have some WORK to do - just more motivation to push harder. I'm thinking of printing them out and hanging them up in my weight room for a little extra motivation. I'm kissing this body good bye! I'm not going to immediatley post my before photos (that bad!) But they recommend taking photos every 4 weeks, so I will post them in 4 weeks for comparison. I weighed in at 198 (1.5 lbs up since detox) and measured chest - 40.5, waist - 41.5, hips - 46, thigh - 26.5. I'm going to try and have my little bro do my body fat in the next couple of days, we'll see ;) Tomorrow AM is the cardio work out.... Good luck all, and let the games begin!

And so it begins....

2009-12-27T21:30:00.000-08:00

Tomorrow morning! Ah! I can't believe I am going to be doing this. The first workout is upper body - chest, back, shoulders, bi's, tri's. that simple, right? Except its pyramiding - reps start at 12 (12,10,8,6,12,12) and go down, weight goes up, and then you do a secondary lift right after you finish the main lift. Supposed to be hard, but efficient/effective! And I am happy to report that my little bro is doing it with me, and will be entering the group/couples with me :) And I have talked to a handful of people that may be doing this as well. If I am going to be putting money up, I'd like to see at least 5 people doing this, so we'll see on that part. Just let me know if you want to join!
Nutrition is six small meals a day consisting of a high quality protein and whole grain carb or fruit. Shakes are ok as well(protein, not milk ;) I cleaned out my fridge and freezer, and stocked it with lots of good stuff. I even individually froze my meats to make it easier to cook with. If you are going to do this, you have to plan ahead, and be prepared! Set yourself up to succeed, not to fail!

Well, I better go finish planning this weeks meals, and get a good nights rest! Good luck all (and me!!!) and I'll give my first report tomorrow!

Fitness Challenge/Contest!!!!

2009-12-22T13:19:00.000-08:00

Hi Everyone!

If you are reading this, it is because at some point or another, we have talked about health and fitness. Well, I have decided that I want to not just talk about it, but finally take action for my self, and I need your help! I, probably like a lot of you, am mentally weak when it comes to weight loss. I've always had an excuse... 'I needed to be big for track, I've always been this way, I'm just built this way, It's genetics, I get bored, I just had a baby, I'm 'happy' this way. While some of these may be legit, they are again, excuses. I'm done making excuses, and want to once and for all be healthy and look good!

As many of you may know, I did a sugar detox in November. Worked well, but time for more. I've decided to take on the 'Body for Life' Fitness Challenge by Bill Phillips. And this is where you come in... I need your support and help, and want all who need help, as well, to join me!!! I figure the bigger the support group, the more likely I am to succeed. The web site www.bodyforlife.com has an actual contest that has to be started between now and February 11, 2010. (Grand Prize $25,000!!!!!!) I plan on actually entering, and welcome any of you to enter as well. But on top of that, I plan on having my own contest for anyone that would like to enter. It will follow the same rules. (http://bodyforlife.com/challenge/whatis.asp) But your submissions are made to me, and I will pick a winner. That means before and after photos and an essay! These will remain confidential, but I plan on taking and posting my own on my blog for all to see (just please don't make fun:) And if anyone would like to post theirs with me as a little motivation, just let me know. www.askcandice.blogspot.com

So what do you win? For right now, I am offering up $100, but I want to try and find a few sponsors and see if I can get a little more. No measurements are required, but if anyone would like their measurements taken before and after, I will do them free of charge (body fat%, weight, and inches). I will be doing mine and posting them. I will also blog everyday about my workouts, and I will also post spreadsheets to print off for those who want to keep track.

What does it entail? The 'Body For Life' challenge is a high intensity cardio and weight lifting regimen. But, it is time efficient, thorough, and effective. It's 6 days a week, alternating between cardio, and weight lifting - the best part - the cardio is only 20 minutes!!! Weights lifting is closer to the 45 minute mark. Nutrition is also a key factor, but you actually get to eat, a lot! 6 meals a day, and a free day to boot! If this is something you are interested in, I recommend you obtain a copy of the book - amazon.com had tons of used copies. I plan on starting Monday, December 28, 2009 - why wait for the new year? Because this isn't about a new year, it's about a new life! If you want to join me, let me know with in the next couple of weeks. And please feel free to invite your friends and family to join!!! I hope you all have safe and Merry Christmas. God Bless!

~CaNdIcE EkBeRg~
*B. S. ESS, NSCA-CPT, EMT-I*
1-801-556-6335

Little update

2009-12-08T11:24:00.000-08:00

So, I got my treadmill last week, but it is a 2 man job to put it together, and Niel has been out of town, and busy with work. So, it's still lying on my floor in pieces :P Hopefully this week it will be together. So I'm kinda thinking I want to do the Body for Life work out. I like that they are short and intense. Just get it done and over with... my kinda poison :P So, once I get the treadmill up, I'm gonna just start easy by building my base. I have NO base right now - I can't remember the last time I did any real cardio. So once I get my base, and feel comfortable, I will start into the body for life program. I plan on blogging it on here, and will post the work outs for those who want to follow! I will probably follow some of the nutrition as well, but I am more interested in the work out part. So for those who want to join me, feel free! I plan on actually starting the BFL work outs after the New Year - good time to start! :) Happy Holidays!

IT'S OVER!!!

2009-11-30T11:01:00.000-08:00

I did it! I survived! 28 days with out sugar! I never would have thought. Things were bad! I was probably averaging 150g of sugar a day! 150g of sugar = 581 calories, or approximately 36 level teaspoons! The first week was miserable as far as how I felt, the second and thirds weeks were probably the hardest as far as temptations, and the 4th week sucked(but I did it), just because it was a major food holiday :) But over all, I did good! I cut my sugar intake to an average of about 40g a day (155cal, 9 1/2 tsp). The large majority of it coming from good foods. :) I think my biggest weakness was milk, fiber one yogurt, and dried apricots. In 1 month, just by cutting out the sugar, I was able to lose 10 lbs., 2 1/2 inches off my waist, 2 1/2 off my hips, 1 inch off my chest, and 1 inch off my thigh. I can't claim all of that was fat though. I did some body fat measurements, and only lost 3.5% body fat - which is still good, but only accounts for 7lbs of the weight loss. The other 3 lbs would be from lean muscle mass, which is typical with any 'diet.' Ideally, you want to see 100% body fat loss, 0% lean muscle loss. The best way to achieve this is through a clean, normal, realistic, healthy diet (no yoyo or fad diets), and exercise.

So, now that I have the sugar under control, what next? I think I'd like to tackle that exercise part. I bought a new treadmill for my gym, and am waiting for it's arrival. As soon as I get it, I think I'm going to experiment with some cardio - a 6 week interval program perhaps? (I'm open to ideas/suggestions) I will continue to blog about that, and post some of the work outs. So as soon as I get the treadmill, I will be back on here! And when it comes to eating sugar, I plan on using fruit as a subsitute for crap, and will only have crap on special occasions, and only if it is really good crap :) Hope everyone had a safe and happy holiday! Please don't hesitate to contact me with any questions you may have!! Take care for now!

Day 24, 25, 26 - Holiday Recap

2009-11-28T08:58:00.000-08:00

NO MORE FOOD!!!!!!!! After eating clean, and low calorie for several weeks, 2 Thanksgivings was crazy! We started out Wednesday night at the hubby's family. I ate very light through out the day, and when it came time to dinner I had just a small serving size of everything except the turkey it's self. It was all so good, but it was nice having lots of variety and a smaller stomach becaue I wasn't tempted for seconds. Thankfuly my moter-in-law let me tap into her DC, while everyone else drank apple juice :) Then dessert rolled aroud. I was asked to bring dessert, in theory, that I could make what I want to controll the sugar :P I'm not sure if this was a good thing or a bad thing. Because I ended up making a pumpkin pudding pie, which is really good. And I did partake. I only had a 1/16 of a slice, which I figured only had 8g of sugar, which still kept me in my limits. It was good :)

Thanksgiving day we headed to my parents. My mom goes over board with appatizers galore, and tons of great food. I was asked to bring fruit salad. At least its natural sugar there :) Well needless to say, the food was great, and I consumed waaaay too many calories, but who doesn't? But I was still able to resist sugar for the most part. My aunt and uncle always bring these orange rolls with icing that are way good, but I just had a small roll, no icing. As far as dessert, my other aunt brought an angel food cake, which I had sliver of to try, but no more than that. And then my mom made a sugar free pudding pie for her and me :) So way too many calories, but still ok on the sugar. I ended up having left over pie that I had made, and I just stuck it in the kitchen sink so I wouldn't be tempted by it. No more food! And I am happy to report, after all has settled, I lost a pound! I think it's good to shock your system every once and awhile. That's how the body for life diet works with it's free day. Either way, 1 holiday down, 2 more to go! Hope everyone else's holidays were great!

Days - 21, 22, & 23 - Catching up!!!

2009-11-24T19:54:00.000-08:00

SORRY! I suck! I've hardly even been on the computer the last couple of days. It's just been crazy getting ready for the holidays, and I've had a few extra training sessions. I still have several shows on the DVR to watch, but I chose to blog instead :) The last couple of days have been ok. I am starting to get sick, and that is never fun. Yesterday, I remember thinking, 'I just want comfort food,' and that's normally when I'd go make my favorite chocolate chip cookie recipe. But I didn't. Last night we decided that we would try starting a family home evening tradition of setting christmas up the Monday before Thanksgiving. My Steven's Mint Hot Coco sat in my pantry teasing me. To make it even worse, Niel stopped by the store on his way home from work, and bought a bag of powdered, and chocolate donettes. I told him that was just cruel. He looked at me like 'what ever - your gonna end up eating them any way' BUT I WON'T!!! :)

Still doing good on the sugar though. Been right around 25-35g. I did do measurements this morning, and my body has finally adjusted and is slowing down. I am down on weight to 197.4, but my inches are pretty much the same, within a 1/2 inch. Now I need to start working on the cardio to maintain my weight loss, but I think I'll get over this cold first.

I am in a pickle though for the next 2 days. We have 2 Thanksgivings - 1 at Niel's, and 1 at my familys. The are both amazing! So I'm definitely going to have to watch the serving sizes, and stay away from sugar tempations - ie, dessert! I think I will plan on having 0g sugar through the mornings, and then allow my self just a sliver of dessert, depending on what it is, and if I am in the mood. We'll see. After all, Thanksgiving is only once (or twice in my case) a year, and now that I am in control, and have a plan, I know I will be ok.

I'll try and get on tomorrow night, but chances may be slim, so I hope everyone has a safe and Happy Thanksgiving!!!!

WEEK 4 - Trick Your Taste Buds

2009-11-24T19:45:00.000-08:00

I'm such a slacker - sorry I am just now getting this up, it's been a crazy few days!!!

Week 4 - From Dr. Oz - Final Week

Using fresh spices and herbs can trick taste buds into thinking you’re eating something sinfully sweet. Try adding cinnamon, ginger, nutmeg, vanilla or allspice to your coffee, cereals and baked goods.

I love cinnamon! I use it in a lot of my baking! In the AM I love to put it in my oatmeal with pumpkin spice. If a recipe asks for a tsp, I normally double it! The same goes for salt - try using sea salt, or garlic salt instead. A lot less sodium, and a lot more taste!

Day 20 - Eating Out

2009-11-21T20:42:00.000-08:00

Only 18g today! But it was a hard one... Just had an egg sandwich for breakfast, and was bored through out the day, so I suggested to the Hubbby that we go to the local hamburger joint for lunch. The problem is, this time of year, they make pumpkin milk shakes, and they are GOOD - especially when you mix it with cheesecake! One of my favorites! I really wanted one, but I knew I couldn't :( Oh well, I think I like looking at the scale better, or so I tell myself :) (I was at 197.4 today!!!) So I ended up just getting a grilled chicken sandwich, and shared fries with Quin and Niel. For dinner, I made a tortilla pizza with my whole grain tortillas. Just plop down pepperoni slices, mozarella cheese, and nuke it for a minute. Pretty good! And much healthier than regular pizza! Only 300 calories for the whole thing! There is only one week left of the detox, and then I'm open to trying anything else out. If any one has anything they are curious about, let me know - but no supplements as of now, since I am still nursing. Hope everyone enjoys the rest of their weekend!

Day 18 & 19 - New Moon :)

2009-11-20T21:03:00.000-08:00

Sorry I didn't post last night... I was at 'New Moon'. :) Nothing too exciting the last 2 days - I've done ok as far as the sugar, but can still be better. One day 47g, the other 52g. I have done really well as far as calories go. I'm even staying below 200lbs! The one thing I have been noticing is after meals, I'm still having slight cravings for something sweet. So instead of crap from the past, I've been grabbing a yogurt. I've even tried the sugar free nips candies, and those seem to help. The real challenge will be next week, with a huge food holiday! I'll try and find some nutrition stats for the holidays that will scare ya out of over indulging. ;) Have a good weekend!