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

My New Gym: Revealed

I promised you that I would reveal the name of the gym that I joined recently. I promised I would reveal the name by the end of this month. So far, I've been keeping my promises, and I intend to continue to do so in the name of fitness.

BUT before I name names first I should explain some of my findings during my journey to finding my new gym.

As you know, I investigated several local gyms over the past two months. These included past versions of Premier Fitness, GoodLife Fitness, Phoenix Fitness in Stoney Creek and Phoenix Fitness in Ancaster, Century Fitness Upper James and Century Fitness Upper Wentworth. I did not visit Curves for Women. I start my investigations by checking out the company online and Curves did not appeal to what I was looking for in a gym. Not to say that they likely do appeal to some women who are looking for a gym.

Overall, I found most of the gyms offered pretty much the same sort of programs and equipment. All of them had the standard gym equipment; treadmills, ellipticals etc. All of them had a studio space which offered group classes. All of them had shower facilities (although some of the facilities were more modern and high-end looking than others). All of them had a service desk at the front door where you were greeted by customer service staff.

My choice ultimately came down to the things I wanted most in my gym:

(see my post from March 26th for the full article)

1) CLEAN CLEAN CLEAN facilities

2) Fully operational equipment and changeroom facilities

3) Open early or 24 hours

4) Nice, clean, quiet boxing studio

5) Quiet area with padded floor for cool-down stretching

6) Staff available in the main gym to assist with questions about equipment, exercises etc

7) Comfortable facility temperature and ventilation system

One very very important item that I failed to list is EXCELLENT CUSTOMER SERVICE. I need to mention this because ultimately that was the key element that convinced me to sign up for the gym I am at now.

The gym I am at now offers all of the things listed in my list at two locations in the Hamilton area. I can choose to go to either gym anytime I wish. One of the gyms offers the boxing studio area along with group and individual classes. This same location is open 24 hrs. The gym I signed with has excellent customer service and is located a bit closer to my home.

Thank you Century Fitness.

I am quite happy with my choice so far. And I'm glad that this establishment survived the corporate troubles of Premier. From what I have seen, the members are quite happy at this gym and are very supportive and loyal. The staff are excellent which for me makes all the difference.

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!!