The Question: To Paleo or Not to Paleo

Read the latest post at the new home for the GTA Fitness Reviewer:
The Question: To Paleo or Not to Paleo

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!!

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!