Gym Reviews: A little more Background

So I got to thinking that some of my readers may not be aware of my intentions for doing gym reviews and health and fitness posts. I figure just in case there is any doubt, I will re-re-itterate my intentions here again.

I'm not a fitness expert. I'm just an average person who happens to really like fitness activities and I strive to live a healthy lifestyle that includes regular physical activity (I go to the gym 5 days a week) and nutritious eating habits (I do indulge in the occasional home baked goods and a handful of chips here and there)

My hope for this blog, my business activities and my daily interactions with people is that I will help to inspire others to take up their own lifestyle change and participate in a healthy lifestyle too. I would love to see everyone make fitness and healthy eating a normal part of their daily lifestyle.

I recently wrote an article for a local Hamilton blog which better illustrates my thoughts. You can read the full article here: Raise The Hammer

I also want to ensure that all owners or managers of any of the gyms or fitness organizations that I am reviewing will contact me regarding anything they see on this blog that might not be completely accurate. As a human, I may have some information on a post that is not as accurate as you may like. I welcome you to contact me with your comments, suggestions or ideas. You can email me at the blog here or you can post your comment and I will read and reply. Also let me know if you have some special events coming up or just want to post a health and fitness related article in my blog.

There are about 60 or so gym and fitness organizations in the main city of Hamilton. I will be focusing on these first then branching out to other sport organizations in the main city and much later reaching out to communities adjacent to Hamilton such as Burlington, Oakville, Winona and Caledonia.

If you have any suggestions, comments, criticisms, ideas or events you want to share, please feel free to do so.

Until next time...........don't sweat the small stuff!

Gym Review: Century Physio & Fitness, Hamilton

Just a reminder to all readers;
The GTA Fitness Reviewer has moved!
I now have my own domain name and the freedom to design my web site any way I wish.
Please use this link to read the latest post now.


Here's a quick review on Century Physio & Fitness in Hamilton.

This gym has two locations in Hamilton. I had briefly described Century Fitness in a previous blog post. I will summarize what I noted with some added details:

Upper James location:

Facilities

Two levels; the lower level contains the administrative offices, daycare, change rooms, dance studio/women's area. The upper level contains the main gym which has cardio equipment, resistance machines and free weights area. There is also a customer service desk on the upper level.

The building is bright with natural light coming in from the west windows which cover the entire front wall. There are two water fountains upstairs and two main squeegee/paper towel stations.

The equipment is plentiful yet still allows for adequate space between so that you don't feel like you are being crowded. Equipment is maintained regularly. Individual TVs are found as part of the cardio equipment as well as plug ins for audio headphones.

Staff

This location is well staffed and attended. The reception area is central to the building and staff are friendly and attentive.  Personal Trainers are knowledgeable and can be seen attending to clients during various times of the day during the week.

Change rooms

The change rooms at this location are very nice.  Lots of mirrors. Lots of privacy with the locker areas divided into nooks. The women's change room has 4 private shower rooms. Each room has a sink, toilet and shower. This type of setup allows for total privacy. For those of you who are shy about changing and showering in a public facility, this type of setup is ideal. The change rooms are moderately clean and maintained.  

Classes

The aerobic studio is part of the women's only area and is adjacent to the women's change room. There is equipment placed on the outer perimeter of the studio floor for use as the women's only area. The area is relatively clean but could use some help from members to put away equipment after use. A class schedule is not posted but is available if you inquire at reception.

Personal Trainers

This location has many personal trainers available for one-on-one sessions. In addition to regular sessions, Century Fitness also has Physio available to members who require this service. This Physio service is covered under most health plans. Check with reception for details.

Hours & Parking

This location is open:

Mon - Thurs:  5am - 11pm Friday:           5am - 10pm Saturday:       8am - 6pm Sunday:         8am - 6pm Overall the Upper James Century Physio & Fitness gym offers solid facilities, friendly staff and extended hours to its members.  This particular location seems to attract members who are of the Baby Boomer generation, which is one of the largest groups who are keenly interested in improving their health and fitness. Upper Wentworth Location: Facilities This location also has two levels; the main level containing the reception area, daycare, change rooms, women's only area, juice bar, administrative offices, elevator to the upper level and a lap pool. The upper level contains the main gym, a room with hydraulic resistance equipment, boxing studio, washroom, cardio equipment, resistance machines and free weights area. There is also a customer service desk on the upper level. This building is also bright with natural light coming in from the north windows which cover the entire front wall. The elevator from the main floor brings you up to a catwalk on the upper level. There are two water fountains upstairs and two main squeegee/paper towel stations. The boxing studio is quite large and includes several bags hung around the perimeter with a boxing ring found in the centre of the room. You need to have a boxing membership to use this studio and ask for a key at the reception area to gain access.  Group classes and one-on-one boxing training is facilitated by the Hamilton Boxing Club. The women's only area which is accessible from the women's change room is quite small and dark. This space might be better utilized for another purpose or needs to be lightened and brightened to be more attractive to members. The main gym also has many TVs hanging above the cardio equipment. Staff This location is also well staffed and attended. The reception area is larger at this location and extends outwards from the offices. Overall the staff are friendly and attentive. Personal Trainers at this location are also knowledgeable and can be seen attending to clients during various times of the day during the week. Change rooms The change rooms at this location are nice.  Good privacy with the locker areas divided into nooks. There are no private showers available at this location. There are private saunas. The change rooms are moderately clean and maintained. Classes The aerobic studio is on the upper level. The studio is very bright and clean. Many members utilize this space for warm-up or cool down exercises when classes are not running.  A class schedule is not posted but is available if you inquire at reception. Personal Trainers This location has also many personal trainers available for one-on-one sessions. In addition to regular sessions, Century Fitness also has Physio available to members who require this service. This Physio service is covered under most health plans. Check with reception for details. Hours & Parking This location is open: Mon - Thurs: 24 hours Friday: 5am - 10pm Saturday: 8am - 6pm Sunday: 8am - 6pm Overall the Upper Wentworth Century Physio & Fitness gym offers solid facilities, friendly staff and extended hours to its members. This particular location seems to attract members who are of a very different demographic than its Upper James location. Members here at Upper Wentworth tend to be in their mid 20's to mid 30's. I invite you to visit Century Physio & Fitness. They offer a one week trial pass to new members which gives you the chance to check out both locations and try out the many great fitness solutions they provide their members.

How to Lose Belly Fat

So here it is; the sure-fire way to lose that annoying belly fat. But wait!! There are a few things you require first:

1) Be willing to work hard

2) Determination

3) Never give up


If you have those three qualities then this method to losing belly fat will work:

1) Regular exercise; at least 5 times per week for 1 hour each session. Include minimum of  20 minutes of vigorous cardio combined with weights, core training and abdominal exercises. (ideally you should try to do 30-40 minutes of vigorous cardio during 3 of the 5 visits to your gym per week and 20 minutes of cardio twice per week during your session)

2) A nutrition plan that is high in lean protein and low in fat and carbs and schedules your eating into 5 small meals per day (ideally you should try to focus on smaller portions more frequently throughout the day; this will help to boost your metabolism)


Now I need to tell you, I am not a doctor, nutritionist, professional trainer or any expert whatsoever. So how do I know the above advice works?? Well, I followed and continue to follow the above advice and it is working for me.

The results:

• I lost more than 6 inches from my waist in 12 months. 
• I have increased muscle mass (which helps to burn calories).
• My overall strength and endurance has increased significantly. (I now pedal 5km on the elliptical in 16 minutes, when I started 12 months ago it took me 40 minutes)
• My energy level has improved
• I sleep better
• My overall mood is happy and content

I welcome you to give it a try for yourself. Be patient. It takes several months before you see any real results. That's where the "determination" and "never give up" qualities come in.

Take a picture of yourself before you start. Then, take another picture three or four months into your program. You will see the difference. You will feel the difference.

Good health is not just about your body.  Having good health will affect how you feel about yourself. Your improved self-image will positively impact your life. You will be happier and more willing to try things because of the increased self confidence. It really is quite amazing how one small change can so greatly impact and improve the quality of your life.

I wish you all well.

I'm Back!!

I am back, dear readers!! Sorry for the long lapse without a post. I have been happily busy working on a new project which will consume most of my time. However, because its something I love to do, it won't seem like work. Nay! In fact it will feel more like just doing what I do best. (insert wink here)

I have been keeping up with my workout routine through all the changes to my schedule and work day. I am at the gym usually around 6:30 am through the week and work out for an hour. Weekends have become too busy for me, with summer being the main distraction so I have not been going to the gym on weekends.

As for my nutrition plan; while I'm not keeping to it strictly as I was for the first couple months, I am aware of the lessons I learned while on the plan. My food choices now try to best suit the nutrition plans ideals of low carbs, low fat, high protein and fresh vegetables and fruit. And I try to have at least 4 smaller meals per day.

I have actually lost weight; about 3 lbs. And I've lost inches again. My size 7 pants are now quite loose around the waist. I can't go to a smaller size because my legs and butt won't fit in a size 5. I'm not concerned, I wear belts when needed. Most of my tops are loose on me too. I suppose the only real draw-back of getting fit is that your clothes become too big and loose. I tend to prefer tighter fitting clothing, but since I'm on a budget, I will just have to settle for the clothes I have right now. Besides, I tend to gain weight over the winter months so there's no sense in spending on new clothes.

My elliptical workout sessions have also increased in intensity. I find I can now finish a distance of 3 miles in less than 20 minutes. Today I did 3 miles in 18 minutes. I wish I was able to actually run, as in run on pavement. The weather here has been so amazing lately, I'd love to take my workout outdoors. But my knees are not in the best condition, so its not advisable for me to run on pavement or trails.

The elliptical machine is a great substitute; since you can still get the cardio workout your muscles are capable of while not stressing your knees or hips or feet. Anyone with joint problems, try the elliptical machine. Its a great way to workout well without beating up your joints.

until next week......don't sweat the small stuff!!

The Countdown Begins

With only 3 days to go before my birthday and the official end day of the Belly Fat Challenge I am now a bit nervous about the final results.  Why??  Well, being human, I have faltered from the nutrition plan here and there and indulged in a few more carbs than what had been recommended. Truth be told; I have also indulged in one or two chocolate bars very recently!! ARG!!!!

But wait!!!! Is this the end of the world????  Have I failed miserably???  Ummmmm, no; in fact these simple facts serve to demonstrate that our society still needs work at improving the image of health and fitness.  Its not just a fad for the severely bored and oppressed.  For those who have no imagination or who have insane prejudice for meat-eaters.  These are all stereo-typical ideas of those who are keen about health and fitness.  Its like the nerdy kid in class.  Everyone knows he's gonna earn waay more than anyone else in the class when he grows up; but he is still persecuted by his classmates simply because he is a nerd.  Thus does society poke fun and stereo-type those of us who make health and fitness a lifestyle choice. I know I get comments from time to time about the amount of time I spend at the gym.  However, I am committed to this lifestyle now and I am enjoying the benefits of being healthy.  Feeling good, having more energy, sleeping better, clothes fitting better, improved self esteem and improved overall outlook on life in general. 

Likely I will NOT post on my birthday, June 7th as I will be busy ....... however I will post final results and final comments on my Belly Fat Challenge this weekend, June 9th or 10th.

enjoy the rest of your week

until then; don't sweat the small stuff!!

The Importance of Proper Form During Exercise

The Importance of proper form during exercise cannot be overstated. Ask any personal trainer or fitness coach and they will tell you that doing 5 reps of any exercise using correct form and technique is more effective than doing 20 reps with poor form.

You might think this topic is pretty straight-forward, but actually it is fairly complex. The reason for this is because knowing and practicing correct form during exercise is a skill that requires learning and repetition.

Throughout this blog, I have extolled the virtues of exercise, regular daily exercise and being motivated to start an exercise routine. Motivation, determination and routine are fantastic and all necessary to achieve your fitness goals. However, you also need know-how; that is to say, you need to know the correct way to exercise. You need to learn correct form.

Think back to high school, or even grade school and Phys-Ed class (or Fizz-Ed class as I like to remember them as). Surely you can recall at least one well-meaning teacher who taught you how to do situps and push ups. Sit Ups were performed by laying flat on your back, then reaching up and across to touch your toes. Personally, I never really felt much going on in my gut, but my back sure did hurt afterwards. Push-ups seemed just as pointless to me, no one told me to squeeze my butt and keep my back straight not swayed. So again, very little affect for me at that time, except again to aggravate my back.

No fault to the Fizz-Ed teachers; they were simply teaching what was practiced at that time.

These days, physical fitness and nutritional health are not just for the fringe few. Fitness and health have become "buzz words" that are known by the general public. Yet sadly, only 15% of Canadians achieve the recommended weekly 150 minutes of physical activity; according to the Globe and Mail . What the Stats Can survey does not take into account is the quality of the exercise that the 15% are engaging in. I think its safe to say most people would prefer quality over quantity in most things; TV shows, movies, food, cars etc.

So I've kinda wandered away a wee bit from my original thought here, but the point is that correct form (aka: quality) is very important during your exercise sessions. So now the question is, how do you learn correct form??

You can research; like I've done here for you OR you can book a few personal training sessions with a qualified Personal Trainer at your gym.

If you decide to take the route I recommend most, which is work with a Personal Trainer; make the most of your sessions by asking outright what you want to achieve; that is TELL YOUR PERSONAL TRAINER WHAT YOUR FITNESS GOALS ARE. They can only help you if you tell them; so don't be shy. Second; during your training sessions, if you have any questions or are unsure about what you are doing ASK QUESTIONS!. The best Personal Trainers will respond to your questions and will be further inspired by your interest in your own physical health.

When I started my most recent personal training sessions, my trainer had me use free-weights for some of the exercises. I had never used free-weights before and I told him that so that he would know I was a beginner. This gave him the opportunity to teach me the correct form; thereby achieving maximum effect while performing the exercises AND most importantly; avoiding unnecessary injury or strain that can happen when you perform an exercise with poor or incorrect form.

Again; I want to repeat that last point:

Using proper form during exercise will help you to achieve maximum effect while performing the exercises AND most importantly; avoid unnecessary injury or strain that can happen when you perform an exercise with poor or incorrect form.

Of course, you can also learn correct form from books and videos. Be sure to check the dates to ensure the information is current and check if the author and their information is backed by a government agency or other qualified agency.

I found a few web sites and videos in a quick search for correct exercise technique:

Side Crunch

Squats: this one describes the squat technique I use which was taught to me by my personal trainer 

Abdominal Exercises: This video shows a series of exercises done together to achieve optimal results, I actually use about half of these exercises in my own routine. The demonstrator in the video is quite good at explaining the mechanisms behind the exercises

I'm pretty picky, these three were the only ones I found so far, that were easy to understand and also showed correct form during the exercise. I was trying to find some videos showing free weight exercises similar to the ones I have been taught. But I was not able to find any today.

Basically, I use a 20 or 30lb barbell for the first exercise. The idea is to hold the weight in front of you, allowing your arms to relax stretched down fully  in front of you while you stand with your legs hip width apart, knees very slightly bent, feet pointed forward. Slowly bend at the waist (do not bend at your knees); pushing your butt out behind you until your hands holding the weight lower past your knees. Be sure to keep your chest and head up, looking straight ahead. Hold for 1 second then come back up more quickly than you went down; squeezing your butt while doing so. Keep your core (tummy) tight during the exercise. If done correctly; you should feel the exercise work your butt, thighs, tummy and lower back. I had started with 20lbs several weeks ago and today I used 30lbs and was able to feel the exercise again. Do about 15 reps, then mix with 15 reps of two other exercises and repeat 4 times. 

If you find some great videos showing excellent proper form for exercises, please send me the links and I will post them here for everyone to share.

The summary of today is to remember that proper form is extremely important during your exercise routine. Whenever you are unsure, always ask a personal trainer or seek other professional advice. An easy rule to use is that if the exercise is causing you pain; then its probably not working correctly. The key is to know the difference between pain and the normal burn you feel when working the muscle correctly. A personal trainer can help you to learn this and they can help you to achieve your own fitness goals.

Until next time; don't sweat the small stuff... 

Belly Fat Challenge: Week #11 update

So here it is, the long awaited picture of progress. In order to appreciate how much work I have done to lose the 3 inches I have lost from my waist in 11 weeks you need to review some of my posts which discuss my daily workouts. Yes, daily. I had been going to the gym everyday for about an hour each day since March 6th. Recently, I have had to scale this back to 6 days per week, due to a new commitment.

Here is the before picture taken
on March 6, 2012:

March 6, 2012

May 18, 2012

And over here >>is the after picture;  after 11 weeks of hard work taken today, May 18, 2012.

Wow, I wasn't even aware of the difference myself until just looking at these two pictures now.

It sure makes me feel good that all my hard work has translated into some really great results. This is not the end of my belly fat challenge, gosh no. It has now spurred me on to keep working hard and keep up my exercise routine and maintain my healthy diet. It feels great to be able to slip on my jeans now, rather than squeeze myself into them. LOL!!

I sincerely hope that by sharing my experiences here has inspired some of my readers to take up their own fitness challenges. For years I thought there was no way I'd ever lose the belly fat I gained through two pregnancies. The skin there was so stretched and the fat just didn't seem to ever want to go away. But now I've managed to change all that by working out more often and by changing my diet. For me, its not just about how I look, but how I feel overall.  And, its also about setting a goal and reaching that goal.

Until next time; don't sweat the small stuff...

Todays Workout and Fitness Update

Well, it certainly is a beautiful Friday morning in May here in Hamilton. My workout this morning combined 30 mins of cardio with 30 mins of abdominal work  and some weight training. I've been getting alot of positive remarks lately on how I look. Everything from; "your skin looks so good since you've quit smoking", to "I hardly even recognize you, you look great, what are you doing different?".

Its nice to get positive feedback. I am incredibly self-critical, so hearing great things from people around me tends to cut through my own self-talk and brighten things up. I think one of the unexpected perks of exercising regularly and eating healthy is that even when things are worry-some or troubled in your life, you are able to manage the challenges more easily. I think that the reason for this is because exercise and healthy eating help to stabilize your body; sort of a buffer-zone to stressful events that occur in your life. The discipline, energy and determination that you "exercise" while exercising all overflow into your day to day life.

Its tough to describe completely, but if you are someone who has made healthy diet and exercise a regular part of your life, you know what I mean.

Next week, I plan on posting some updates on my Belly Fat challenge, including pictures. Yes, the dreaded pictures!!! But I think that the progress I've made is truly noticeable now.

Reality Check:

I just want to say one big thing about the hype you read and hear about diet and exercise. There are so many different products out there from miracle teas and pills to exercise machines that guarantee results!! All of these products have one thing in common: they promise huge results quickly. 

Seriously; do you, as a human being and informed consumer really think that in just 3 weeks all your fat will melt away like magic?????????????????????????

Think about it logically. Did it take three weeks for you to gain those 50lbs??? Probably not. I know when I was expecting my first child, I gained 80lbs over a 40 week period. It took me more than 10 years to lose the first 50lbs.(without trying)  The other 30 I only started losing since I adopted my exercise program two years ago. Of course, some people may have a quicker metabolism. But NO ONE has a metabolism that can burn 20lbs in 3wks. You would have to work out 10hours a day every day and diet like there's no tomorrow.  Definitely a very unhealthy way to lose weight.  

The hard truth is that achieving good health requires commitment. You need to commit time and effort. And you need to be determined to stick to it. A health program that helps you to lose weight, tone muscle, and eat healthy requires a lifetime commitment. Once you have achieved your goal (whatever you think is your "ideal" body/health) then you need to continue with the healthy lifestyle to maintain your health. Its not temporary. Its not a quick fix then-I-can-go-back-to-eating-burgers-and-fries-and-1000-calorie-shakes thing.  Its a new lifestyle. That means "for life". Embrace it. And Enjoy it.    

Until next time; don't sweat the small stuff...

Diet - Easy And Tasty Recipe #5

Gee, its been awhile since I've shared a recipe on here. March 20th was the last time I posted a diet suggestion. Today I have a new one for you, and its part of the nutrition plan that I have been following for about a month now.

Curry Chicken Salad

Ingredients:
lettuce, chopped
cucumber, diced
red pepper, diced
onion, diced
zero or low fat cheese (2 small slices, cubed)
one hard boiled egg, peeled and sliced
3oz chicken
zero or low fat balsamic dressing
1 tsp yellow curry powder
1 tsp cumin
1 tsp turmeric
1 tsp crushed coriander seed
salt and pepper to taste

Gently saute the chicken in a pan with 1 tbsp of olive or canola oil. Add the curry, cumin, turmeric and coriander when the chicken has browned. Add 1 tbsp of water and cover and simmer.

Meanwhile; assemble your salad by layering the lettuce, cucumber, pepper and onion in a salad bowl. Garnish with the egg and cubed cheese.

Slice the chicken when finished cooking and add to the salad.

Top with 1 tbsp of balsamic dressing.

Enjoy!! 

PZNXQYBDE3C7

Today's Workout: Update April 2012

As you know, I've been following a nutrition plan for the past two weeks along with personal training sessions AND I have my own workout routine that I go through in between my PT sessions. Right now, I go to the gym at least 6 times per week for at least 1 hour each visit. This gives me 6 hours of vigorous to moderate physical exercise each week.

I'm still using the schedule I set out for myself and listed in a previous post:

My exercise schedule is:

Monday: 1hr personal training session

Tuesdays: 1hr cardio

Wednesday: 1hr personal training session

Thursdays: 1hr cardio

Friday: 1hr boxing

Saturday: 1hr cardio/weights

Sunday: 1hr cardio/weights

This week I did change it up a wee bit. Tuesday and Thursday I added some weight training and a few strength training exercise that my PT had shown to me. Today I did NOT go to boxing. I was actually more in the mood for a good cardio session, so I spent 40 mins on the treadmill. According to the readouts on these machines, my ideal target heart rate for a cardio workout is 140. I have previously been able to read that target using a level 3 elevation and a 3.8 speed. Unfortunately that formula no longer works for me!!! Now I have to set the treadmill at level 4 elevation and 4.2-4.4 speed in order to reach my target heart rate of 140.  Thing is; already I can see myself getting used to this increase and eventually will have to increase it again. The biggest problem will be that due to my knees not being able to handle me running on them for any extended period; I don't know how fast I can walk nor at what elevation I can handle before my knees start to complain.  BUT, I'm not there yet, so I should not worry about something that hasn't happened yet. We shall cross that trainer when we get to it. *groan*

Looking at my calendar now, I have 6 weeks left before my self-imposed deadline arrives for my Belly Fat Challenge. Honestly, I think I'm doing fairly well. No, I'm not ready to take another picture to post here. The first one was hard enough for me to find the courage to post it, lol.  I'd like to give myself at least one more week, then post a picture to show you the progress I've made.

If you've been following me, you will have noted by now that losing body fat; whether it be belly, butt, arms or legs, is a very long and challenging process to undertake. It takes REAL work to change your health. Ever watch that TV show; The biggest loser?  Have you ever noticed how much those people sweat?  How hard they work?? The diet they eat???  It takes alot of commitment, determination and a "never give up" attitude to reach the goal to being health. Not only that; it requires commitment, determination and a "never give up" attitude to STAY HEALTHY.  If you learn nothing else from eating healthy and adopting a regular exercise routine; learn that its not a temporary act. To stay healthy you have to keep up the new way of eating and the exercise routine. Essentially, you change your lifestyle.  Sounds scary??  Too hard???  I thought so too. But once you adopt a new routine and way of eating, it becomes a part of your regular everyday life. I don't even think about it as something separate from the rest of my daily routine. Its like brushing my hair or getting dressed. Its just normal now.   

until next time...don't sweat the small stuff

Quit Smoking Update: 5 Weeks

Yep, I did it. 5 weeks no cigarettes, no nicotine. Done, fini.
Easy???  Heck NO!

And you don't even know the half of it!!! My personal life has taken a major tumble in the past 9 months. Most people would definitely not even consider quitting smoking. My own doctor was shocked that I did it. My timing was certainly not good, and I put alot of extra stresses on myself; both physically and psychologically. But I would still encourage anyone anytime anywhere to quit smoking. The final act is liberating. No longer am I a slave to nicotine. Constantly buying cigarettes, making sure I have a lighter, making sure I have them with me................like some kind of ...............addict!!!

I still very occasionally think about smoking. But the thoughts are fewer, last mere seconds and are farther between each other.

I think that the saving grace for me was sticking to a daily exercise program and adding a nutritional plan. These two things help to re-balance things for me physically and psychologically.

Please, if you are considering quitting but need that extra push, just drop me a line or post a comment here and I will respond.

Nutrition Plan: Update

I finally have an update for you on the nutrition plan I have been following. Its been going very well. I am finding that the meals are actually quite tasty even if they are incredibly simple. Some of the combinations seem a bit unconventional, but once you try it you discover although it seems a bit weird, it actually tastes pretty good. Such as the combo of canned tuna with a sweet potato.

I think the trick is being able to stick to the plan. Just like any plan, of course!!

So I typed out the first days' meal offerings for your reading amusement:

As you see, and as I noted previously, the focus of this nutrition plan is on protein, low fat, low carbs and metabolism boosting foods.

I've already discovered ways of making the grocery list easier on your wallet. The yogurt can be found at any grocery store; BUT it is almost half the price at discount department stores who also now offer grocery shopping. One store in particular, which is found all across Canada and the US also has the best price on the liquid egg whites. Almonds I found for $3 in a large container at my No Name brand grocery store. The chicken is the most expensive item on the list, however if you are saavy, you can save on this too. I have a farmers market type-grocer in my city that offers amazing deals on meats. I tend to stock up when I visit there.

Another thing to keep in mind is look for items that are low in fat. The Greek yogurt has 18 grams of protein per 3/4 cup serving; most other yogurts offer 4 or 8 grams. This is available in regular fat and 0% fat. Always get 0%. I also opted for the plainer flavours, vanilla or honey as the calorie count was lower.

For the almonds, always buy raw almonds. They are lower in calories and higher in protein.

The tuna should always be packed in water. Does anyone still buy it in oil?? Tuna is relatively cheap and can often be found really cheap when its on sale. Stock up.

Something else I should note. Today I ran out of sweet potatoes. So instead of having the 1/2 sweet potato with my tuna, I substituted 1/2 cup of lentils. The lentils were the canned kind. I did not compare the nutritional data before deciding on the substitution. Lets check now to see how I did:

1/2 cup Lentils (canned)

calories - 115

fat - .5 grams

carbs - 20 grams

fibre - 8 grams

sugars - 2 grams

protein - 9 grams

1/2 sweet potato

calories - 103

fat - 0 grams

carbs - 24 grams

fibre - 4 grams

sugars - 7 grams

protein - 2 grams

hmm.......well, not a perfect substitute but not a terrible one. Lentils have more fibre, less sugar and more protein. I suppose overall its not a bad choice. Which is great, because for some reason I have several cans of these in my pantry.  I used this web site to check the nutritional values: Nutritional values Checker

I think the point of this nutritional plan is to eventually teach me how to make better food choices and establishing new and better habits by eating smaller meals more frequently through the day. For some odd reason, we in North America have adapted the habit of having our largest and heaviest meal in the evening. Which, as you can imagine, is probably not the best idea. This give our body little time to digest and even less time to burn off all the mindless calories we consumed at such an ungodly hour. LOL!!

Anyway, change is good. Embrace it. Well, at least try it!!!!!!!!

always remember, don't sweat the small stuff!!!

Belly Fat Challenge: Progress Report

I am happy to report that there has been progress!!! Yessssssssssss!!!!!!!!!!!!

Afterall, that is the whole point, isn't it??

My size 7 jeans now fit me again, like they did before I quit smoking. Actually, they fit me a bit better as they are not quite as snug around the belly. I believe the reason for this progress is the addition of my personal training sessions into my workout routines AND the nutrition plan.

I know, you're thinking; "but she's only been on the nutrition plan for a week".......true, but I already feel really good. Having 5 small meals approximately 3 hours at each interval (starting at around 7am or whenever I get my lazy butt out of bed!) seems to be helping to regulate my blood sugar and has pretty much eliminated that woozy feeling I was getting periodically since I've quit smoking.

I believe when I started this quest, I set my birthday June 7th as the target date. That date was for both losing my belly fat and quitting smoking. And since I have quit smoking now all I need to focus on is getting fit.  All??? 

Agreed, its not easy to stick to a nutrition plan either. (just like it wasn't easy to quit smoking) And its not easy to get to the gym on a regular basis; okay I'm lying about this one but that's because I'm a weirdo and I love to workout. So I suppose its not easy for the average person to get to the gym everyday. BUT, this one small indication of progress has spurred me to continue the challenge.  

A reader commented on my last post asking me to share the nutrition plan. As you know, I've taken on the self directed task of reviewing fitness solutions for you, the reader. Therefore; until I can be certain that this nutrition plan is indeed working well and will continue to work for two more weeks, I will not reveal the plan.

Please note; I am not a nutritionist, doctor, therapist or expert of any kind in fitness whatsoever. I'm just an average normal mid 40's woman who is reviewing various fitness solutions and posting my personal experiences and opinions here for you to read. Which means that just because this plan is working for me, does not necessarily mean that it works for you.

BUT! If indeed you decide to take on the challenge yourself, AND you do indeed find that it is working for you then FANTASTIC!!!! Please let me and your fellow readers know about your progress by posting your comments here on my blog.

Until then; don't sweat the small stuff!!

Nutrition Plan Day One

So I got my nutrition plan from my gym yesterday afternoon. The counsellor read it through with me, asked if I had any questions and off I went to the grocery store. I also picked up a bottle of whey protein to use in the protein shakes.

The nutrition plan consists of 3 days of meals, that I am to rotate. There are 5 meals per day. The idea being to keep my metabolism working to use energy. Prior to this, I ate sporadically through the day. Most days my first meal was around 1pm. Apparently that way of eating is bad, because your body will store every bit of energy you put in, because it doesn't know when the next round of energy will be put in.

The 5 meals are small and around 400 calories each, give or take. The emphasis seems to be on protein; low or zero fat, almost no carbs (except oatmeal and sweet potatoes). One thing I forgot to ask was what beverages I can have. Likely the answer will be water, but I will confirm next time I see her. Prior to this nutrition plan I almost never drank pop or carbonated beverages of any kind (maybe once or twice a year). I don't drink alcohol, I never drink milk (it bugs my stomach). Mostly I drink watered-down juices, water and water with a low calorie (no more than 10 per 500ml) flavoured sweetener. I also like tea, green tea and coffee. My coffee consumption has greatly reduced since I quit smoking, now I might have one or two a week in the morning. Most often now I drink green tea in the morning.    

I am to follow this plan for three weeks, then go back in for likely another menu plan, to change up things a bit. It is a bit tough to follow, I do feel hungry at times, but as I just quit smoking only a short time ago, my will-power is still very strong so I feel I will be able to stay the course.

Today I also went for a boxing class. The class was an hour long and most of it consisted of conditioning exercises. I plan on attending every Friday now, as part of my weekly routine.

So right now, my exercise schedule is:

Monday: 1hr personal training session

Tuesdays: 1hr cardio

Wednesday: 1hr personal training session

Thursdays: 1hr cardio

Friday: 1hr boxing

Saturday: 1hr cardio/weights

Sunday: 1hr cardio/weights

I will probably NOT go to the gym occasionally, likely on a weekend here and there. Sometimes as we all know, life gets super busy and schedules and routines have to be flexible and adjust to needs.

While my goal is to lose my belly fat, I know that there will be other benefits along the way to reaching this goal. My overall health will improve, my eating habits will improve, my energy will increase, my ability to sleep will improve, concentration will improve and more.

As always, I will post my progress here. I do plan to post another photo, at least once there is some noticeable improvements to my belly fat.

Until then, don't sweat the small stuff!