I absolutely love hearing about other people's backgrounds and stories. It always paints a picture in my head about each person's personal goals, struggles, habits and reasons why they do what they do. It's like a virtual "novel".
I know a common theme in my blogs usually relates to nutrition. I hope that you have gained some insight into the importance of it....possibly changing your entire perspective on how you feed yourself. I know that several of you have been working so hard on changing your habits!
I have two testimonials that I have been excited to share for several weeks that relate to major changes in eating and lifestyle habits. Both tell a unique story, yet there are many similarities in what they struggled with and how they overcame their challenges.
Lisa and Bonnie are in the 9:30am class. Both have had to struggle with weight, energy and overall health related issues from the past. This past year they both decided to put control back in their hands.
I will first share the email that I received from Lisa a few weeks ago.
Next week I will share Bonnie's story, which is amazing as well! If you've been in the boot camps since last fall, chances are that you've seen her "shrink before your very eyes". She made some serious decisions about her health even before joining boot camp, but after joining boot camp, it kicked her metabolism and strength several notches further!
I am so happy for them both!
HERE IS LISA'S STORY:
I just thought I would update you on what I've been doing and where I have been. I am coming back on Feb. 23 and renewed the membership.
I have been suffering with major fatigue for the last 3 years. It came to a head a few months ago when I started boot camp. I saw my sleep nurse (because I'm an excessively "sleepy" person), but there were no signs of apnea or restless leg sydrome.
I had more blood tests done, but they were normal. I did some research on chronic fatigue and found that my symptoms were amazingly the same.
I have been gaining about 5 pounds each year for the last 3 years. Additionally, I gained 8 pounds this last year. I have always been more active than the average person and was having a really hard time with this. I couldn't figure out what I was doing wrong.
I went to my chiropractor, since he helped me with just about everything else, and was informed about a detox program he was offering. They promote and sell Standard Process supplements which are organic, whole food supplements. I am already on a few of them.
I started the detox 13 days ago and have 8 days to go. I have not felt this good since my early 20's. It is a liver and kidney detox. For the first 11 days, you can only eat organic fruits and veggies along with smoothies supplemented with powdered formula. On day 11 you can add lean organic protein sources, brown rice or quinoa.
MY POINT.......I learned the hard way about what you've been stressing to everyone in the blogs. I realized that this is the ONLY way!!!
I slowly started adding my runs in. Nice, slow and easy. I feel like a 25 year old again, literally. I am also down 6 pounds. That part always comes slow for me. I have another 7-10 pounds to lose, but I am much more confident that it will come off.
I now GET IT!!!!
Thank you for the blogs and the wonderful program you have brought to our area. We are truly blessed to have you in our lives leading and cheering us on to better health and happiness. I will see you at the end of the month.
Lisa Daly
Tuesday, February 24, 2009
Thursday, February 19, 2009
Jumbo Shrimp!
I'd like to share another healthy recipe that is one of our family's favorites! Some of you have already tasted it at previous gatherings, but may not have the recipe yet. Whenever I go to parties and I bring this, I get at least 3 people asking for the recipe!
I got this from a Experience Life magazine over two years ago.
Next time I make this, I will use JUMBO shrimp and serve it as a main meal. YUM!
Some side dishes that may work well together with this:
Roasted asparagus
Red potatoes with chopped chives/sea salt/butter.
Field greens salad
A HUGE PILE OF BROILED/GRILLED SHRIMP
Note: When making this, I never really measure anymore. I just add the amounts of things based on taste. You can certainly be more precise though.
3 pounds pre-cooked shrimp (if you use JUMBO shrimp, then the amount will probably be less)
1/3 C. Olive oil
2 Garlic Cloves crushed (I'm a garlic lover, so I usually add more than this)
1/2 tsp. hot red pepper flakes
1 Tbs. squeezed lemon (I usually add more)
2 Tbs. rosemary (usually add more if it's dried)
Sea Salt to taste
1 1/2 tsp. paprika (or to taste)
Marinade for a few hours or overnight.
During the winter, broil the shrimp for about 3 minutes on each side (spread them out on a broiler pan or something) Watch so you don't burn them!
During the summer, stick em' on a skewer and grill.
Enjoy!
I got this from a Experience Life magazine over two years ago.
Next time I make this, I will use JUMBO shrimp and serve it as a main meal. YUM!
Some side dishes that may work well together with this:
Roasted asparagus
Red potatoes with chopped chives/sea salt/butter.
Field greens salad
A HUGE PILE OF BROILED/GRILLED SHRIMP
Note: When making this, I never really measure anymore. I just add the amounts of things based on taste. You can certainly be more precise though.
3 pounds pre-cooked shrimp (if you use JUMBO shrimp, then the amount will probably be less)
1/3 C. Olive oil
2 Garlic Cloves crushed (I'm a garlic lover, so I usually add more than this)
1/2 tsp. hot red pepper flakes
1 Tbs. squeezed lemon (I usually add more)
2 Tbs. rosemary (usually add more if it's dried)
Sea Salt to taste
1 1/2 tsp. paprika (or to taste)
Marinade for a few hours or overnight.
During the winter, broil the shrimp for about 3 minutes on each side (spread them out on a broiler pan or something) Watch so you don't burn them!
During the summer, stick em' on a skewer and grill.
Enjoy!
Free Workout!
Here's an easy "at home" workout that I got from another fitness professional out east. As you can tell, it's in circuit form and it's short and intense! The best bang for your buck!
The Lucky 8-Ball :
Each exercise lasts 30 seconds. Switch to the next station without any rest. Go for a total of 8 rounds! As many reps as you can hammer out at each station!
1. Push-ups
2. Air squats
3. Tricep dips on the coffee table (try to elevate your legs if possible)
4. Reverse Plyometric Lunging (split legs)
If you have at home weights, you can always exchange one of the stations for thrusters, if you have a pull-up bar...you can do reverse crunches hanging from the bar for one of the stations. You can exchange the tricep dips for jumping pull-ups if you have a bar too!
Throw on some good tunes and bust it out! This workout is only 16 minutes long. If you push yourself to the intensity level that you should, you will be smoked by the end!!
The Lucky 8-Ball :
Each exercise lasts 30 seconds. Switch to the next station without any rest. Go for a total of 8 rounds! As many reps as you can hammer out at each station!
1. Push-ups
2. Air squats
3. Tricep dips on the coffee table (try to elevate your legs if possible)
4. Reverse Plyometric Lunging (split legs)
If you have at home weights, you can always exchange one of the stations for thrusters, if you have a pull-up bar...you can do reverse crunches hanging from the bar for one of the stations. You can exchange the tricep dips for jumping pull-ups if you have a bar too!
Throw on some good tunes and bust it out! This workout is only 16 minutes long. If you push yourself to the intensity level that you should, you will be smoked by the end!!
Saturday, February 14, 2009
Bloggin' on Food Loggin'
The post below this one will layout more information as it pertains to your food logs, but here are some thoughts on the food logs that I received this past week:
1. When making protein shakes, if you are adding berries and other fruit...just make sure that that is the main sugar source. No need to add extra juice. Use original (not sweetened) hemp milk, water and 1/2 C. coconut milk to liquify it. Not a fan of soy or milk.
2. There are some of you that actually UNDER-eat. You guys are starving your muscles! Your body needs enough food to keep the fire burning all day. Fire burning = METABOLISM
3. Your breakfast, again, should be extremely important to you! It is a "must" to begin your day correctly. Again, protein, fresh fruit, wraps, sauteed veggies in your eggs, sprouted english muffin with nut butter, etc....
Several of you have made AWESOME headway on the logs (more veggies, more good fats, protein intake). I see many changes and efforts that are geared in the right direction! Way to go!
Also, when you feel thirsty after eating crappy food or restaurant food...that means there's too much salt intake. (a couple of questions about that came up). Rehydrate with good ol' fashioned water.
Keep up the great work ya'all!
1. When making protein shakes, if you are adding berries and other fruit...just make sure that that is the main sugar source. No need to add extra juice. Use original (not sweetened) hemp milk, water and 1/2 C. coconut milk to liquify it. Not a fan of soy or milk.
2. There are some of you that actually UNDER-eat. You guys are starving your muscles! Your body needs enough food to keep the fire burning all day. Fire burning = METABOLISM
3. Your breakfast, again, should be extremely important to you! It is a "must" to begin your day correctly. Again, protein, fresh fruit, wraps, sauteed veggies in your eggs, sprouted english muffin with nut butter, etc....
Several of you have made AWESOME headway on the logs (more veggies, more good fats, protein intake). I see many changes and efforts that are geared in the right direction! Way to go!
Also, when you feel thirsty after eating crappy food or restaurant food...that means there's too much salt intake. (a couple of questions about that came up). Rehydrate with good ol' fashioned water.
Keep up the great work ya'all!
Why are my jeans tighter??
I thought I'd touch on a subject that has come up several times since starting the boot camps. A handful of women have been concerned about their jeans feeling tighter even though they are working out so hard and trying to lose fat. I will explain what is happening and the steps that are involved in successfully "leaning" out or losing the weight that you want. Don't despair!
1. When starting a program as intense as this one, the average person will GAIN about 4 pounds of muscle before they start seeing inches drop.
2. It takes a minimum of a 3 month commitment to see significant results.
(In the meantime, your body is revving its metabolism higher and higher. The end result will be more calories burned even as you sit on the couch watching the Biggest Loser) :)
3. Your diet must support lean muscle growth while at the same time support shedding fat. Remember that means steering clear of cheap crappy food. Cheap crappy white food drives your insulin levels up....insulin is a FAT STORAGE hormone. That means axing the ritz crackers, chips, cheap bread, candy, twinkies, ding-dongs, spaghetti-o's, doritos and whatever else is corrupting your cupboards.
FOCUS ON PROTEIN, VEGGIES, GOOD FATS. The weight will fall off.
4. Ditch the scale.
Depending on how much muscle you might have on your body, you will need coinciding calories to sustain muscle tissue and keep you at your ideal weight.
For instance, my body type currently needs around 98 grams of protein a day. I probably eat close to 70-80 grams of GOOD FAT per day. My good fat intake is probably a little high (I could lean down if I really wanted to). I could stand to cut out the dark chocolate, but overall I've found that I have enough energy, my weight stays stable and I don't feel deprived.
Below is a general layout of calories according to eating by The Zone. Remember that it is tweeked based on the amount of muscle you have and your activity level. You might find that you need more or less calories than what is listed. If you feel "starved", add good fat. This is a trial and error process for everyone to find exactly where you feel comfortable.
Small female: 70g protein, 30-40g fat, 90-100g carbs
Medium female: 77g of protein, 35-45g fat, 100-110g carbs
Large female: 91g of protein, 40-45g fat, 120 - 120g of carbs
Athletic well muscled female: 98g of protein, 45-55g fat, 125 - 135g carbs
Small male: 112g protein, 50g fat, 145g carbs
Medium male: 120g protein, 55 g fat, 155g carbs
Large male: 133g protein, 60g fat, 170g carbs
Athletic well-muscled male: 175g protein, 75g fat, 225g carbs
Hope this helps out and gives you a guideline to go by!
Keep movin' !
Kate
1. When starting a program as intense as this one, the average person will GAIN about 4 pounds of muscle before they start seeing inches drop.
2. It takes a minimum of a 3 month commitment to see significant results.
(In the meantime, your body is revving its metabolism higher and higher. The end result will be more calories burned even as you sit on the couch watching the Biggest Loser) :)
3. Your diet must support lean muscle growth while at the same time support shedding fat. Remember that means steering clear of cheap crappy food. Cheap crappy white food drives your insulin levels up....insulin is a FAT STORAGE hormone. That means axing the ritz crackers, chips, cheap bread, candy, twinkies, ding-dongs, spaghetti-o's, doritos and whatever else is corrupting your cupboards.
FOCUS ON PROTEIN, VEGGIES, GOOD FATS. The weight will fall off.
4. Ditch the scale.
Depending on how much muscle you might have on your body, you will need coinciding calories to sustain muscle tissue and keep you at your ideal weight.
For instance, my body type currently needs around 98 grams of protein a day. I probably eat close to 70-80 grams of GOOD FAT per day. My good fat intake is probably a little high (I could lean down if I really wanted to). I could stand to cut out the dark chocolate, but overall I've found that I have enough energy, my weight stays stable and I don't feel deprived.
Below is a general layout of calories according to eating by The Zone. Remember that it is tweeked based on the amount of muscle you have and your activity level. You might find that you need more or less calories than what is listed. If you feel "starved", add good fat. This is a trial and error process for everyone to find exactly where you feel comfortable.
Small female: 70g protein, 30-40g fat, 90-100g carbs
Medium female: 77g of protein, 35-45g fat, 100-110g carbs
Large female: 91g of protein, 40-45g fat, 120 - 120g of carbs
Athletic well muscled female: 98g of protein, 45-55g fat, 125 - 135g carbs
Small male: 112g protein, 50g fat, 145g carbs
Medium male: 120g protein, 55 g fat, 155g carbs
Large male: 133g protein, 60g fat, 170g carbs
Athletic well-muscled male: 175g protein, 75g fat, 225g carbs
Hope this helps out and gives you a guideline to go by!
Keep movin' !
Kate
Tuesday, February 10, 2009
Cowboy Caviar - Yee Haw!
Fellow night-time boot camper, Claudia, mentioned to me that she has a pot-luck to attend very soon. She asked if I knew any good "healthy" recipes to make for such an occasion. Well, I have the perfect one!
Cowboy Caviar is a HIT at the appetizer table, whether I bring it to parties or if we host at home. This is a recipe that you might initially look at and say "huh?". It's not until you try, that you'll get hooked! It's gone at every occasion.
My brother-in-law, who won't touch a vegetable to save his life....actually requested the recipe!
COWBOY CAVIAR - Serve with flax chips or organic blue corn chips, etc.
1 can pinto beans (rinsed)
1 can black eyed peas (rinsed)
2 ribs of celery chopped
1 red onion chopped
1 red bell pepper chopped
1 can corn (drained)
1/2 C. olive oil
1/2 C. sugar
1/2 C. vegetable oil (ok, not the greatest)
1/2 C. cider vinegar
In a saucepan, bring liquid ingredients and sugar to a boil, cool. Pour over the remaining ingredients and refrigerate for a few hours or overnight. Option to drain a bit before serving.
If you don't like this, I'll be very surprised! Give it a whirl!
Enjoy!
Cowboy Caviar is a HIT at the appetizer table, whether I bring it to parties or if we host at home. This is a recipe that you might initially look at and say "huh?". It's not until you try, that you'll get hooked! It's gone at every occasion.
My brother-in-law, who won't touch a vegetable to save his life....actually requested the recipe!
COWBOY CAVIAR - Serve with flax chips or organic blue corn chips, etc.
1 can pinto beans (rinsed)
1 can black eyed peas (rinsed)
2 ribs of celery chopped
1 red onion chopped
1 red bell pepper chopped
1 can corn (drained)
1/2 C. olive oil
1/2 C. sugar
1/2 C. vegetable oil (ok, not the greatest)
1/2 C. cider vinegar
In a saucepan, bring liquid ingredients and sugar to a boil, cool. Pour over the remaining ingredients and refrigerate for a few hours or overnight. Option to drain a bit before serving.
If you don't like this, I'll be very surprised! Give it a whirl!
Enjoy!
Thursday, February 5, 2009
My New Fave.
On our way up to my sister-in-law's last weekend, I had time to read my favorite health magazine, Experience Life. There are always a couple pages dedicated to "new" things to eat, which I love to read about and eventually try.
The one that caught my attention was Living Harvest Hemp-milk!
I told my husband about all the health benefits from it (out of my own fascination), and all he said was...
"How do you milk a hemp plant?"
I just rolled my eyes and cracked up. :)
Well, needless to say, I was at Mississippi Market last week and lo' and behold it jumped out at me from the shelves, so I needed to try it!
Wow, it's pretty darn good and the health benefits are AMAZING!
1. It has the correct ratio of omega-3 and omega-6 fatty acids.
2. ZERO sugar!
3. Only 1 carb per serving!
4. Only 70 calories per serving too! (although, I'm not a calorie counter).
Put it in your smoothies, over your cereal, use it for cooking/baking. Keep it in your secret stash.
I will have to see if Fresh and Natural carries it too!
Cheers!
Kate
The one that caught my attention was Living Harvest Hemp-milk!
I told my husband about all the health benefits from it (out of my own fascination), and all he said was...
"How do you milk a hemp plant?"
I just rolled my eyes and cracked up. :)
Well, needless to say, I was at Mississippi Market last week and lo' and behold it jumped out at me from the shelves, so I needed to try it!
Wow, it's pretty darn good and the health benefits are AMAZING!
1. It has the correct ratio of omega-3 and omega-6 fatty acids.
2. ZERO sugar!
3. Only 1 carb per serving!
4. Only 70 calories per serving too! (although, I'm not a calorie counter).
Put it in your smoothies, over your cereal, use it for cooking/baking. Keep it in your secret stash.
I will have to see if Fresh and Natural carries it too!
Cheers!
Kate
Subscribe to:
Posts (Atom)