Nutrition Journal

Lost that Belly Fat!

2009-11-24T11:23:00.008-07:00

I get this question all the time so I thought I would address it!

"What can I do to lose weight in my stomach? I’ve been doing lots of crunches and sit-ups but they don’t seem to help make the fat go away!”

You will see many people doing hundreds and hundreds of sit-ups wondering why they still have belly fat and no six pack! The answer to this question is simple but many don't want to believe it! There is no way to target weight loss to a specific area of the body because your body decides where it wants to put on weight and where it wants to take it off! The midsection is a common "problem" area for many people.

The best way to lose fat is through diet and cardiovascular exercise. It is important to do a variety of abdominal exercises (including crunches) to keep your core strong, but until that excess fat is gone, you will not see the muscle definition. So if you’re not eating correctly or doing cardio, crunches are not going to help get the six-pack you’ve been hoping for. A good nutrition habit combined with cardio exercise at a level that’s challenging for you is the best way to see those hard earned abs! I honestly believe that nutrition is 80% of weight loss! Advice for getting your nutrition in control? Log your food daily! It is amazing how many extra calories can come from stupid little things throughout the day. For example, the tootsie roll jar at work, the handful of yummy goldfish you steal from your kids snack bags, or the empty calories you drink each day. Keep track of your nutrition and have me review it and you will be surprised how many "junk" calories you eat each week. These calories add up fast and can contribute to the belly fat. A nutrition journal is the fastest way to get those abs you have been working for!

Halloween - No Candy?

2009-11-09T21:18:00.006-07:00

Well I made it through my first "no candy" Halloween. It goes along with my "no more sugar" rule! I have decided that I will no longer eat candies, baked sweets, or ice cream ever again! I know that sounds impossible but I am kind of like an alcoholic. I used to stop at the 7-11 and grab a 24 ounce Pepsi and a chocolate donut just to start my day. Well that caused a major addiction problem along with packing on the major poundage! Whenever I eat sweets, I crave them for weeks. I have found out that by going 21 days without them I don't even crave them. Guess I need to start a support group for sugaraholics anonymous! When I find a person that doesn't like sugar I feel like they are truly amazing. But then they usually follow it up with a pasta addiction! Guess we all have our addiction in some way.

The picture above is my favorite thing I am giving up. It is faithfully there every holiday. Amazingly it comes in trees, eggs, ghosts, hearts, and the good old mini version (which I could say I proudly ate a whole bag once-52 mini's, or should that be embarrassingly ate the whole bag)! So goodbye my long time lover! I will miss you! I wish you well and please kindly DO NOT RETURN! See I just broke up with my sugar daddy! Now it's off to protein shakes and chicken breasts! It's gonna be a long, long road! Only now I will tread lightly because the sugar butt is going to be smaller!

Belly Fat!

2009-10-28T12:12:00.000-06:00

I get this question all the time so I thought I would address it.

"What can I do to lose weight in my stomach? I’ve been doing lots of crunches and sit-ups but they don’t seem to help make the fat go away!”

You will see many people doing hundreds and hundreds of sit-ups wondering why they still have belly fat and no six pack! The answer to this question is simple but many don't want to believe it! There is no way to target weight loss to a specific area of the body because your body decides where it wants to put on weight and where it wants to take it off! The midsection is a common "problem" area for many people.

The best way to lose fat is through diet and cardiovascular exercise. It is important to do a variety of abdominal exercises (including crunches) to keep your core strong, but until that excess fat is gone, you will not see the muscle definition. So if you’re not eating correctly or doing cardio, crunches are not going to help get the six-pack you’ve been hoping for. A good nutrition habit combined with cardio exercise at a level that’s challenging for you is the best way to see those hard earned abs! I honestly believe that nutrition is 80% of weight loss! Advice for getting your nutrition in control? Log your food daily! It is amazing how many extra calories can come from stupid little things throughout the day. For example, the tootsie roll jar at work, the handful of yummy goldfish you steal from your kids snack bags, or the empty calories you drink each day. Keep track of your nutrition and have me review it and you will be surprised how many "junk" calories you eat each week. These calories add up fast and can contribute to the belly fat. A nutrition journal is the fastest way to get those abs you have been working for!

Arby's - NOT a good choice!

2009-10-14T14:54:00.000-06:00

Have you ever been so busy you forgot to bring extra food with you? Well I preach how you can eat out and still stay on your diet. However, last night I was in a bind and had to stop to eat because I was starving! I figured Arby's Regular Roast Beef was a good choice right? Once I got home I looked up the nutritional value on line and found out it was a light worse than I had imagined. 1 regular roast beef has 320 calories, 14 grams of fat (5 of them being saturated and 1 trans fat!) 953 sodium, 34 grams carbs (the bun is so little though!). But at least it had 21 grams of protein! Funny thing is I was still starving after I ate it. I swear it was only tasted like 50 calories!

Sometimes it is ok if you slip while dieting. Everyone is human! But the one thing to remember is the time you're sitting at home and you make a choice to eat bad even though you are surrounded by healthy food. I read a great poster at Easton's school this morning, it was titled CHOICES. Here's what is said:

Making every decision carefully. Even though I ate at Arby's I still tried to make a good decision after carefully ignoring the yummy apple turnover on the menu! Think before you stuff the cookies or pasta in your mouth.
Thinking everything through responsibly. This should definitely be applied to binge eating! You are not thinking before you actually eat what you shouldn't be eating. Be responsible for your own actions.
Exercising your freedom to choose. Yes the wonderful thing about living in America is you do have the choice to choose what you eat and when you want to. Just remember not to blame your trainer for your freedom of choice! They are not with you 24/7. It is your choice to be unhealthy not theirs!
Deciding what is right and doing it. This is my favorite one. Don't just decide you want to be healthy, DO IT! Many people talk about how they want to be skinny, rich, or buff but just saying it won't get the results. It is YOU that has to put in your time and effort to change. Don't wait till January to move forward. Start today!

6 weeks into dieting!

2009-10-02T14:56:00.001-06:00

Did I say dieting? That's a terrible word! It makes me think of veggies and water. What I really mean is eating healthy! I am very happy though, my work pants are getting baggy and my tummy and love handles are slowly going away - yeah. It's amazing how each time I get serious about eating right the fat comes off in different places. But then if I end up slacking it comes back in different places too! Like places I didn't know I would carry fat. I am happy though because I just went to lunch at Chili's with a bunch of people and it was hell! It was a birthday luncheon and everyone was eating molten lava cake at the end. Wow if I ever had to look away and say "NO" a hundred times. To make matters worse the girl next to me kept saying "oh come on just one bite" I wanted to punch her. It seems like every time I try to eat right there is some evil person trying to make me fail. I know you know what I'm talking about! Even though I'm 38 years old, the peer pressure hasn't changed from High School! Other people seem to want you to fail to make themselves feel better about how crappy they are eating. I feel so empowered now and they all feel sick from all the sugar! I win!

Even more disturbing than the peer pressure is the 2.5 year old sitting at the table. I totally know why our youth are very obese and getting type 2 diabetes at early ages. His parents ordered him a Sprite, pizza and fries. But to make matters worse after two cups of sprite, they were shoving molten lava cake and ice cream in his face. Thinking it was funny how much he loved it. I wanted to scream "child abuse", and what the hell are you thinking. Don't you love him? It makes me angry to see little kids drinking and eating so much sugar. I have to bite my tongue though and look the other way. I hate it but what can you do, they will never change and that poor kid will be on the 50th season of Biggest Loser and I will know why! So if you have kids and want to see them live past 30, start now by teaching them healthy eating and drinking habits. The easiest way to do this is to be an example yourself! So go out and be an advocate for healthy living and start by doing this in your own home. You will be amazed how your children will benefit from you eating right! It is the best gift you can give them.

By the way yes I am a geek and I figured out how much sugar that poor little boy ate. 2x12 ounces of Sprite = 280 calories/76 grams of sugar. 1/4 Molten Lava Cake = 317.50 calories/60 grams of sugar. I think I'm going to throw up now! I didn't even add in the calories from the pizza and fries.

This is how I feel about my trainer!

2009-09-24T12:22:00.000-06:00

WOMAN'S WEEK AT THE GYM

If you read this without laughing out loud, there is something wrong with you. This is dedicated to everyone who ever attempted to get into a regular workout routine.

Dear Diary,

For my birthday this year, my Husband (the dear) purchased a week of personal training at the local health club for me.

Although I am still in great shape since being a high school football cheerleader 30 years ago, I decided it would be a good idea to go ahead and give it a try.

I called the club and made my reservations with a personal trainer named Christo, who identified himself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear.

My husband seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress.
________________________________
MONDAY:

Started my day at 6:00 a.m. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Christo waiting for me. He is something of a Greek god - with blond hair, dancing eyes and a dazzling white smile. Woo Hoo!!

Christo gave me a tour and showed me the machines. I enjoyed watching the skillful way in which he conducted his aerobics class after my workout today. Very inspiring!

Christo was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time he was around. This is going to be a FANTASTIC week-!!
________________________________
TUESDAY:

I drank a whole pot of coffee, but I finally made it out the door. Christo made me lie on my back and push a heavy iron bar into the air then he put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. His rewarding smile made it all worthwhile. I feel GREAT-!! It's a whole new life for me.
_______________________________
WEDNESDAY:

The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn't try to steer or stop. I parked on top of a GEO in the club parking lot.

Christo was impatient with me, insisting that my screams bothered other club members. His voice is a little too perky for that early in the morning and when he scolds, he gets this nasally whine that is VERY annoying.

My chest hurt when I got on the treadmill, so Christo put me on the stair monster. Why the hell would anyone invent a machine to simulate an activity rendered obsolete by elevators? Christo told me it would help me get in shape and enjoy life. He said some other crap too.
______________________________
THURSDAY:

******* was waiting for me with his vampire-like teeth exposed as his thin, cruel lips were pulled back in a full snarl. I couldn't help being a half an hour late - it took me that long to tie my shoes.

He took me to work out with dumbbells. When he was not looking, I ran and hid in the restroom. He sent some skinny ***** to find me.

Then, as punishment, he put me on the rowing machine -- which I sank.
_________________________________
FRIDAY:

I hate that ******* Christo more than any human being has ever hated any other human being in the history of the world. Stupid, skinny, anemic, anorexic little aerobic instructor. If there was a part of my body I could move without unbearable pain, I would beat him with it.

Christo wanted me to work on my triceps. I don't have any triceps! And if you don't want dents in the floor, don't hand me the damn barbells or anything that weighs more than a sandwich.

The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn't it have been someone softer, like the drama coach or the choir director?
________________________________
SATURDAY:

Satan left a message on my answering machine in his grating, shrilly voice wondering why I did not show up today. Just hearing his voice made me want to smash the machine with my planner; however, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel.
________________________________
SUNDAY:

I'm having the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my husband will choose a gift for me that is fun -- like a root canal or a hysterectomy. I still say if God had wanted me to bend over, he would have sprinkled the floor with diamonds!!!

Ha Ha welcome to training!

Throw out the scale!

2009-09-18T14:09:00.001-06:00

Wow today has already been an emotional day! I like to read nutrition and weightlifting forums to see if anyone needs help or if anything new has come up. So I logged on to one of my favorite forums called women's-health.com and a girl posted something that struck home today. Actually it is a common theme amoung women; the scale. She stated that she used to be skinny and only weighed 125-130 pounds but now she was 145. So she started starving herself and began to lose weight but was now feeling sick and dizzy every time she tried to eat. She was starving all the time and would make herself not eat. But she was very happy because she lost weight. The thing that made me sad was how focused she was with the number on the scale. Why should I be disturbed about that? Well every woman I know is so focused on a number and if they don't reach it their whole world falls apart. I admit I am the perfect example of this! Ironically I stepped on the scale this morning hoping to be 149.9. When I was 150.3 I wanted to quit trying! You see I have been dieting for about 4 weeks now and even though my pants are falling off, I am still obsessed with getting under 150! I have this mental block about 150 because 6 years ago when I stepped on the scale and saw that number I wanted to die! I was always 115 pounds in high school and even when I went to college. For some reason that number made me feel fat! Funny thing is now I am a size 6 at 150 where then I was a size 12-14 weighing 150! As a girl it is very easy to get focused on a number, and when we don't reach that number we feel inadequate or fat. It is amazing to me that even though I preach this to my clients, I still have a hard time myself.

Today I am making a change! I'm not going to worry about the negative thoughts in my head but rather focus on the things that are positive in my life. For example, my son Easton who is in a wheelchair would give anything to be able to run, jump or even be able to stand on a stupid scale! I am going to focus on being a better mother, friend and coach. I will start taking care of myself which means not beating myself up about a stupid number!!! So go throw out your scale! Or if that's too much at least throw out the number in your head! If you do have to focus on a number, focus on your bodyfat percentage. That is the number that is important. Shoot for losing a percentage or more rathar than 5-10 pounds on the scale. If you start to see your lean body weight go up and your fat percent go down, you will notice something amazing happen. Your clothes will fit better and you will look leaner and the number won't matter anymore! So keep eating healthy and working out and you can make it through anything.

How much sugar have you had today!

2009-09-17T16:07:00.000-06:00

Each sugar cube is equalivant to one teaspoon!

Week 3 update

2009-09-14T12:31:00.000-06:00

So I finished my first 3 weeks of cardio and dieting. I think the cardio is the worst part! This morning I had my bodyfat tested and I weighed 150.5 and bodyfat of 14.2% I wanted it lower but I know you have to be patient! The last 3 weeks were the easy part of the diet so I should be happy I am that low! The next 3 weeks i will be shooting for 1800 calories. My carbs will be low at 90 grams/360 calories and coming from complex carbs. Protein will be at 225 grams/900 calories. Here come the protein shakes! Finally my fats will be at 77 grams/540 calories. The fats will come primarily from nuts, avocados and fish oils. None of that saturated crap! It is a misconception that you need low fats. You need "healthy" fats! In the late 80's and early 90's the craze was "low-fat" and it is still around. I see clients buying yogurt saying but its low-fat so its good for me! Then I proceed to look at the breakdown of ingredients and it will show something like 24 grams of sugar in that little thing! Sugar is the enemy! So don't go all low fat on me thinking you will lose fat! No in fact studies show that fish oils which are high in good fats, have been shown to help with fat loss! Imagine that! So put down the sugar crap and go eat your healthy fats!
Check out the sugar content in the "low-fat" yogurt!!!!
Dannon
All Natural Lowfat Yogurt - Vanilla
Nutrition Facts
Serving Size 1 cup (227g)

Amount Per Serving
Calories from Fat 25
Calories 200

% Daily Values*
Total Fat 3g 5%
Saturated Fat 2g 10%
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Trans Fat 0g
Cholesterol 15mg 5%
Sodium 140mg 6%
Potassium 460mg
Total Carbohydrate 34g 11%
Dietary Fiber 0g 0%
Sugars 33g
Protein 10g

Vitamin A 2% Vitamin C 0%

Calcium 35% Iron 0%

WHOA! I could have had a snickers!!!

I also took pictures today which I will try and get on this week. Here's what I have eaten so far:

Breakfast: 2 scoop protein made with water, ice. Throw in 2 tlb adams no stir peanut butter, cinnamon and 1/2 cup rolled oats. Blended all together tastes like a milkshake!

Snack: 1/2 cup cottage cheese, 1 cup garden tomatoes (yummy)

Lunch: 3 oz turkey breast with one green apple. By now I have had over 40 ounces of water.

Off season training

2009-09-10T15:32:00.001-06:00

Here are a few pictures of my back and shoulders before I started dieting. I can't believe how big it is! I guess that's what I get for trying to get bigger!

Where did the time go!

2009-09-10T15:12:00.000-06:00

Wow it has been a while since I posted. A lot has changed since last time. I got a new World Record in the deadlift in Vegas. I lifted 424.4 pounds, new personal record as well as best female lifter in the light weight divisions. I weighed in at 145 and was the smallest in my weight class. After the meet my Coach said we need to get bigger! One girl dropped from 170 to make the 148 weight class. So for the last 10 months I have been eating and gaining like crazy! I feel way strong but huge! I got up to 165 pounds and none of my clothes fit! Imagine that! So now we are back to dieting. Or should I say cutting out the soda and chocolate doughnuts! Did a lot of emotional eating over the last 10 months too! I will post my pictures even though I look grumpy! I am on week 3 now and I am down to 150 this morning! Yeah. In the pictures I was 156 and 17% bodyfat.

My goals are to get as lean as possible while taking a break from Powerlifting. I will miss the heavy lifting but my body needs the rest. For my nutrition, these first three weeks are just about meal timing. Eating every 2-3 hours with percentages of 40 protein 40 carbs and 20 fat. I have been screwing it up by not eating enough carbs. I have been more like 33%/33%/33%. So now my coach is changing next week to be even lower. Oops this was my chance to eat carbs. I guess once I get focused I go for it!

Day 36 - updates

2008-05-06T10:56:00.000-06:00

Today I had my body fat and cholesterol tested again and I am happy and disappointed all at the same time. I am being the typical "pain in the ass client" who sees results but wants more. So here's what happened, last time (March 31) I weighed 137.0 and today I weighed 138.1! Good news is I should follow my own advice of staying off the scale! My body fat last time was 17.2% which is 23.5 pounds of fat and today I am 16.0% with only 22.0 pounds of fat. So in reality I lost 1.5 pounds of fat and gained 2.5 pounds of lean body weight. Amazing how you can put on 1 or 2 pounds of body fat in a weekend binge but take over a month to get it off! I am happy I gained muscle because I know it helps with strength and future fat loss, but as a "stupid" girl I still look at the number on the scale. I have to make my weight class of 132 on June 14 and that's the part that stresses me out. I have lost over 6 pounds overnight through dehydration and starvation to make weight but it sucks to put the water and food back in less than 24 hours before I lift. But I know I just need to keep moving forward. It's amazing how we look at the numbers to judge ourselves. I feel stronger and healthier than ever in my life and I'm 37. So I need to realize it takes a lot longer to get it off than it was to put it on! I also had my cholesterol checked and the changes were amazing. My total cholesterol went from 206 down to 176. Anything below 200 is considered a healthy level. My HDL (good cholesterol) was the only thing that was low and should go up. Last time I was at 64 and today I was at 51. The protective level is above 60. The technician said I should do more cardio to raise that up - YUCK! But I know I need to keep my heart healthy too. The coolest thing is my LDL (bad cholesterol) was so low it didn't even register on the machine. Last time it was at 116 and anything below 100 is optimal. He said that was awesome! So I made some minor changes in only 36 days. I know I expected more but I will continue eating healthy and see where it takes me! Like Bob says "Baby Steps"!

Day 31 - Jumping Rope

2008-04-30T22:19:00.000-06:00

Today was pretty typical except for the challenge of trying to do 1000 rotations with a jump rope. I thought I would up my cardio since after walking up the stairs at the gym leaves me breathless! Yes I can dead lift 365 pounds and yes I also have to rest after climbing a flight of stairs! Kind of silly isn't it. So I like to jump rope but only for a little while. My goal is to do 5 sets of 200 rotations but Little Brother (Chris - other trainer at gym) had to out do me by doing 250. So I had to do 300. My calves were on fire and I wanted to puke. He ended up doing something like 1500 rotations and I only did 1100. I don't plan on doing that anytime soon again. It sucked! I hate trying to keep up with a 25 year old guy! Men suck! But over all my nutrition went pretty well today.

Breakfast: 5 egg whites, 1 whole egg, 1 cup grapefruit

Snack: 2 scoops protein, 1 cup cherry tomatoes

Post lower body workout: 1/2 orange, 2 scoops protein, BCAA's

Lunch: Tuna sandwich on wheat made with light miracle whip and 2 sweet pickles, 1/4 cup strawberries, 1/4 cup kiwi

Snack: 2 scoops protein, 1 cup frozen cherries (yummy treat)

Snack: 1 protein bar, 1 cup fat free milk

Post jump rope death: 2 scoops protein, 4 egg whites, 1 egg, red peppers and onions added and scrambled

Total calories: 1916 36% carbs (176 grams) 44% protein (218 grams) 19% fat (41.2 grams) 100 ounces water

Day 29 - Monday

2008-04-29T12:57:00.000-06:00

Today was pretty good. Had an awesome workout and feel great eating right! Still eating on the run!

Breakfast: Elite Oats n more (oatmeal with protein powder), apple

Snack: 2 scoops whey protein, 2 apple cinnamon rice cakes, 1 tablespoon Adam's natural peanut butter

Lunch: Albacore tuna sandwich on wheat with sweet pickles, light miracle whip, 1 serving baked lays

Post workout: 2 scoops protein, BCAA's, banana, 1/4 cup mixed unsalted nuts

Dinner: 4 ounces chicken, 12 spears asparagus, 1 cup fat free milk

Snack: 2 scoops protein

Total Calories: 1984 41% carbs (209 grams)36% protein (182 grams) 23% fat (54.8 grams) 89 ounces water throughout the day

Day 24 - being prepared!

2008-04-25T12:31:00.001-06:00

If it hadn't been for all the preparation I did on Monday, I don't think I could have made it to today! As you can see my fridge looks so boring but prepared. I have been in the car being a taxi for the past few days and I would have failed if I hadn't prepared! The most important part of eating right is totally being prepared. Especially when you are in the car or sitting at baseball for 3-4 hours! Thank God for Ziploc, Tupperware and powdered protein! I could use all the current events and stress as an excuse for not eating properly and put it off until another "convenient" time but I will not let that happen. There is never a really convenient time in life to start. There will always be kids, stress, work, family or any other excuse you can think of. Funny thing is when you start to change or see progress it seems like the whole world tries to stop you or prove you wrong. This week has been tough and I have even injured my hamstring. I couldn't workout today and I immediately wanted to cry and eat crap. Sugar was calling me and laughing. I pushed it out of my mind and I am a stronger person for it. So never give up. I know I am not moving as fast as I hoped on the scale but I am stronger, feel better and have huge amounts of energy. It is important when you don't see number results to base your progress on other things. Most people give up when they run into stagnation on the scale but this is where you suck it up and keep trying, it doesn't happen over night. So hold your head high and beat the negativity that the whole world seems to be putting in your life - this too will pass. Here's what today looked like:

Breakfast:5 egg whites, 1 whole egg scrambled with red peppers and onions. 1 whole grapefruit - eaten in the care of course, this is tricky.

Snack: 2 scoops protein, 1/4 cup mixed unsalted nuts, BCAA's

Lunch: 3 ounces chicken, 1 cup Jicama, 1 cup blackberries

Snack: 1 scoop protein, 1 cup cucumbers

Dinner: 4 ounces chicken, 1/2 cup black beans 1/2 cup wild rice

Snack: protein bar 1 cup fat free milk

Total Calories: 1782 46% protein (204 grams), 31% carbs (136 grams), 23% fat (47.2 grams) only 14 saturated. 87 ounces water

Day -23 Kids and Sports

2008-04-22T13:09:00.000-06:00

OK so life would be much easier if I didn't have to go to so many kids events. I'm sure you know what I'm talking about. It really throws your nutrition planning for a curve. Tonight I have baseball and swimming. I will be eating out due to the fact that I have no way to pack a warm meal to eat at the baseball diamond or swimming pool. Nothing like driving from Sandy to Salt Lake to Sandy to Holliday back to Sandy all in a 4 hour period. So we will eat at Easton's favorite place tonight. It's called Charlie Chow's Dragon Grill and it's across from the Salt Lake Library. I will be having the stir fry without rice. They cook a healthy meal fast! I will try and get as many posting's as I can but time restraints are high lately! So here's what today looks like:

Breakfast in the car: Elite Oats and more (plain oats with protein mixed in), 1 slice of whole wheat toast with Adams' Natural peanut butter - about 1 tablespoon

Snack: during school co-oping! 2 scoops whey protein, 1 cup Jicama sticks

Lunch: driving in the car home! 4 ounces cold rotisserie chicken, 1 cup red peppers with 3 tablespoons veggie dip (made with no fat sour cream and no fat veggie dip)

Snack: during a virtual training seminar! 2 servings of macadamia nuts, one apple, fiber one yogurt (we will talk about this later!)

Dinner: Charlie Chow's Dragon Grill 2 cups veggies, 4 ounces chicken all prepared in a Teriyaki sauce - too much salt (only meal I actually ate at a table!)

Snack: driving in car - 2 scoops whey protein, 1 cup Jicama sticks

Total Calories: 2002 carbs 30% (149 grams) protein 37% (189 grams) fats 33% (71 grams but only 14 saturated) all healthy fats from nuts!

Now I just need a fridge and microwave in the car and I will be all set!

Day 19 Eating Out

2008-04-18T13:40:00.000-06:00

Dieting Excuses: trust me I've tried them all!

But the doughnut was calling my name.
But it was my birthday, so I had to eat the whole cake.
I had to get the bitter taste out of my mouth from eating the so-called dish, so I had an ice cream.
If you eat something and no one sees you eat it, it has no calories.
If you drink a diet soda with a candy bar, the calories in the candy bar are canceled out by the diet soda.
If you fatten up everyone else around you, then you look thinner.
Cookie pieces contain no fat -- the process of breaking causes fat leakage.
Things licked off knives and spoons have no calories if you are in the process of preparing something. Examples are peanut butter on a knife making a sandwich and ice cream on a spoon making a sundae.
Only eat things that have been broken into pieces; that way, all the calories fall out.
Chocolate is a vegetable. How, you ask? Chocolate is derived from cacao beans. Bean = vegetable. Sugar is derived from either sugar CANE or sugar BEETS. Both are plants, which places them in the vegetable category. Thus, chocolate is a vegetable.

So last night we went to Spaghetti factory because it is my 14 year old future step daughters favorite place to eat. I ordered the Marsala chicken and can't believe how much salt restaurants put on their food. I love salt but I could tell this morning when I woke up I was all bloated. Nothing like a meal eating out to make you swell up immediately. Also I had to watch everyone else eat ice cream and cheese bread. Who's the one who gained weight? Me of course! Now I know why I try to cook for myself and avoid eating out with guys who are trying to gain weight. Stupid men, they eat, I gain!

High on the protein today!

Breakfast: 3/4 muscle milk and oats, 10 ounces water, BCCA's

Snack: 1/2 tuna sandwich on wheat made with low fat Miracle Whip, 1 cup sliced red peppers. 20 ounces water

Lunch: 8 ounces lean steak, 1 cup sweet potato dry, 30 ounces water, BCAA's

Snack: 2 scoops protein in water

Workout: 1 orange to make it through the 2 hour workout!

Post Workout: 1 apple, 1 cup blackberries, 1 scoop protein in water

Dinner: 4 ounces chicken, 1 cup broccoli no butter

Snack: 1 scoop protein made with water

Total calories 1614 39% carbs (157 grams) 48% protein (198 grams) 13% fat (25.5 grams fat)

Day 17 Bad Day

2008-04-16T21:47:00.000-06:00

Not much happened today. Low calories because I didn't feel like eating. Just one of those days.

Breakfast: 3/4 serving muscle milk and oats 1/2 slice wheat bread with small amount of peanut butter.

Snack: None - forgot shaker cup at work - I know, no excuse

Lunch: 1 cup rice with chicken, 1 cup salad, BCAA's

Post Workout: 3/4 cup blackberries, 2 scoops protein, BCAA's

Dinner: 3 ounces steak, 1 cup asparagus, 1/2 cup blackberries, 1/2 cup strawberries

Snack: 1 scoop protein made with fat free milk

Total Calories: 1515 39% protein (150 grams - low), 41% carbs (156 grams), 20% FAT (36 GRAMS) 87 ounces water

Day 16 - Waterpolo

2008-04-15T19:29:00.000-06:00

I know I haven't posted for a few days and Geri will be mad but life has been busy! This past weekend I had the opportunity to attend an alumni water polo game. I thought it would JUST be girls from my graduating year but no it was girls and guys who had just graduated! Talk about feeling old. But you know what!? I still kicked butt! My lungs were on fire after 2 hours of playing but I was actually stronger than when I was in high school. I was happy with my strength but mad that I haven't been doing more cardio. I hate cardio! I would much rather lift a lot of weight for a few reps than do hours of cardio - yuck! Next year I will be ready though, I will swim a few months before rather than a few days worth of swimming! I scored 3 goals and got 2 steals. I still have it even at 37!

So you are probably wondering why I have a picture of a brownie ice cream picture. No it's not to be mean it's to show you what I ate on Monday! It was my birthday and yes I definitely celebrated. We went to Goodwood Barbecue and I had their homemade brownie ice cream to celebrate. It was so delicious but then I wanted to throw up! I'm glad I'm back to eating healthy though. It tasted good for a moment but then I remember how bad it feels to eat sugar. Major sugar high followed by a severe depression! I ate well on Sunday and Monday and today I had a great upper body workout.

So I admit I am a "Biggest Loser" GEEK. I love that reality show even though I know they only lose so much because they are not in the "real world". They practically live in the gym and workout all day, eat and rest. That would be awesome! Congratulations to Ali who was the first female biggest loser! Girls Rule! She lost a total of 112 pounds - that"s a whole cardio queen :) Here's what today looked like:

Breakfast: Oatmeal, 2 scoops protein in water,

Snack: 1/2 cup cottage cheese, 1 cup cucumbers, 1/4 cup Brazil nuts, 2 fiber choice plus calcium tablets

Lunch: Tuna Sandwich on wheat (again, 1 cup strawberries, 2 fiber choice plus calcium tablets, 1/4 cup Macadamia nuts

Post workout snack: 2 scoops protein, 1 orange, BCAA's

Dinner: 5 ounces chicken, 1 cup broccoli

Snack: 2 scoops protein in water

Total Calories - 2040 31% carbs (160 grams) 40% protein (212 grams) 29% fat (67 grams) Total water throughout the day 102 ounces.

Day 11 - Huge Nap!

2008-04-10T15:45:00.000-06:00

Wow it was one of those days. I was so tired this morning when I woke up that I wanted to go back to bed. I'm not sure why I was so exhausted except that I did a pretty good leg workout yesterday as well as my kickboxing class at night. I think I'm too old for 2 a days! So today I worked till noon then hello - slept till 3:30! I don't think I have taken a nap like that in years. Almost like I was 2 years old again. Funny thing is I have been starving today too. It's like my body is saying "hello feed me and let me sleep so you can grow!" So my nutrition is high in calories today which usually freaks me out but I still manage to lose a lot of weight. Just remember feed your muscles so they can recover and help you burn fat! I will attempt to do yoga tonight but then I will probably need to sleep and eat more! Here's what today looked like:

Breakfast: 2 whole eggs, 3 egg whites scrambled with red and green peppers and onions. 1 whole grapefruit, 1 scoop of Xyience protein in water (yes I finally had something different for breakfast and it was fabulous!)

Snack: Tri-O-Plex Duo protein bar. 20 ounces water

Lunch: Blimpie Tuna Sandwich on wheat (it was kinda gross so I only ate half - I forgot they put all the mayo on it - yuck) Baked lays, 20 ounces water

Snack: 1 1/2 serving of Macadamia Nuts (14 pieces = 210 calories - holy cow), 1 cup frozen cherries, 1 cup of celery sticks 20 ounces water (weird snack huh) need to go grocery shopping!

Dinner: 5 ounces chicken, 1 cup broccoli, 30 ounces water

Snack: 1 serving Xience protein made in water

Another snack!: 1 serving Xience protein made in water

WOW I ate 7 times today! Feel like all I did was eat and sleep. Total calories 2061 with 27% carbs (139 grams), 34% protein (177 grams) and yes 38% fat (86 grams) This doesn't mean I'm gonna get fat because my fat ratio is so high, Nuts are high in fat but they are the good fats so keep this in mind! 80-100 ounces of water, kind of lost track of how many glasses I drank at dinner - think I was a camel!

Day 10 - short and sweet

2008-04-09T19:53:00.000-06:00

Long Day! Here's what I ate:

Breakfast: 1/2 serving Muscle Milk n oats (yes I'm getting sick of this breakfast but it's fast and easy) apple, ZIJA liquid vitamin, 30 ounces water to school and back - boy did I have to pee!

Snack: 1 scoop Xyience protein with 1 tablespoon flax and 1 tablespoon fiber supplement made with water.

Lunch: Turkey sandwich, couple sticks of celery, 8 baked lays chips, 20 ounces water

Lower body workout

Post Workout: 1 cup strawberries, 1 scoop Xyience protein with flax and fiber supplement, 1/2 cup cottage cheese

Dinner: 3 ounces chicken, 3/4 cup broccoli - didn't feel like eating which is unusual! 1/2 cup milk

Snack: Tri-O-Plex Duo protein bar 40 ounces water

Snack before bed: 1 more scoop Xyience protein made with water

Total Calories: 1675 38% carbs (165 grams) 44% protein (188 grams) 17% fat (32 grams with only 5 saturated). 33 grams of fiber - shoot for 30 to 50 grams of fiber per day.

Day 9 - Don't put it off!

2008-04-08T19:53:00.001-06:00

So I haven't posted in a few days. I have been busy and this weekend went by so fast. I do know I ate really well and I am excited to continue losing weight. I have been thinking about my journey the past 3.5 years and I can't believe I have stayed under 18% body fat for that long. It takes dedication and consistency to continue to keep the weight off. I know for years I tried to lose weight but kept putting the action off. It wasn't until my Mom got cancer 5 years ago that it really hit me. My family history of being unhealthy is still obvious and sometimes it takes the reality of a loss or close loss to make you realize you better do something with your life or you will be in the same situation. Most people think "oh not me, someone else" but that is the procrastination part in all of us that brings us down. One thing I know is that inactivity or not sticking with something is your biggest barrier to change. You may be scared of change. Change is hard and I experienced many negative comments as I changed. You would think people would be happy for you but in reality they are pissed because you are changing and they are still the same unhappy person and don't know how to change. Don't let these people bring you down as you change your life. Hold your head high and be proud of your accomplishments.

One thing I see clients struggling with is the fact that they know what to do but just don't seem to proceed to begin. Knowing how to lose body fat and actually putting the knowledge into action are two different things. Knowing will get you absolutely no where and doing will get you everywhere! Many of you say "I know, I know but it is hard!" Well it is not any easier for me or anyone else than it is for you. I used to be fat but I made a decision that I was tired of being fat and miserable. With that decision I took action! It has not been easy at all, if fact I have shed more tears sticking to my nutrition than I did putting the fat on! But if you actually want to make a change you will suffer through the pain. In the end the pain will all be worth the beautiful rewards you will receive. I went from an unhappy, overweight housewife to a successful, happy champion. So stick to your efforts and if you have been working out hard but not working hard on your nutrition, start today and don't wait any longer. I promise you will see results just never give up and don't complain unless you know you are eating perfect, then we will re-evaluate what your doing. Stay strong but more importantly eat right!

Here's what I ate today:

Breakfast: Oatmeal and 1 scoop protein, apple 20 ounces water

Snack: 1 cup mixed raw vegetables, 1 serving (about 10) Brazil nuts, 20 ounces water

Lunch: Tuna sandwich on wheat made with miracle whip light and a few sweet pickles. 20 ounces water

Snack: Muscle Milk Ready to drink protein shake, 3/4 cup blueberries, 1/2 cup celery, 1/2 cup cucumbers

Dinner: 2 steak fajitas (4 ounces steak) on flour tortillas (if you like wheat choose than instead - I just really don't like the wheat tortillas!) added onion and red and green peppers. 1 1/2 cup milk

Snack: 1 serving of cashews (about 10 whole) 1 scoop Xyience protein made with water, 20 ounces water with lime.

Total calories: 1929 43% carbs (218 grams) 33% protein (169 grams) 23% fat (52.3 grams - from nuts) 84 ounces water

Day 6 - 4pounds lost

2008-04-05T12:58:00.000-06:00

Yippee! This healthy eating really does work! I am now officially down to 133 today. I lost 4 pounds in one week. I know I tell everyone not to worry about the weight on the scale but come on you know you do! Chris told my I should tell people at above 132 pounds I am in my bulking stage for competition. Good excuse but I know damn well its my crappy eating stage! I will have my body fat tested again around the middle of May to show you I haven't lost muscle but fat while still eating, not starving! I had my first workout last night and it went pretty well. I coughed the whole time but still felt strong regardless of laying in bed all week. Amazing how every time I eat well, I can feel it when I lift. Here's today's fun eating:

Breakfast: 1 scoop Muscle Milk Protein powder made with water (drank this first thing after waking because I was starving, 1/2 serving Muscle Milk and Oats on way to gym. 20 ounces water, BCAA's

Snack: 1/2 of tuna fish sandwich (part I couldn't gag down yesterday), 3/4 cup of blackberries, 19 almonds (yes I count every one of them!) 20 ounces water

Lunch: 3/4 cup sweet potato, 1 cup Jicama sticks (pronounced hick-a-mu kind of like a potato but sweeter and you eat raw) ZIJA liquid vitamin, Dannon Lite n fit Yogurt 20 ounces water.

Workout: 2 whole oranges - our leg workouts usually last 3 hours so we use oranges to help make it through the process - light, quick energy that doesn't make you sick to your stomach.

Post workout: BCAA's, 6 ounces lean steak, 1 cup vegetables, 1 cup wild rice 20 ounces water

Dinner: 4 ounces chicken breast, 1 cup mixed veggies no butter. 20 ounces water

Total calories 1918 45% carbs (224 grams) 34% protein (169 grams), 21% fat (46.7grams). If you notice I do take one day where I will go higher calorie and higher complex carbs. This is usually on my heavier leg lifting day. Helps me to make it through the 3 hour workout too!

Day 5 - my friend Allison

2008-04-04T13:51:00.000-06:00

So I made it back to the gym for a few sessions. Had to take a nap after but I made it. You would think I had never worked out in my life. My lungs are on fire just walking up the stairs. I am going to try a small upper body workout today and see how it goes. Last night I trained one of my clients that truly inspires me. Her name is Allison. Every time she comes to the gym she is so positive and makes me laugh. She never says "I can't" and never gives up! She really makes my job worth doing. As I have gotten to know her I have come to know a very special person. Most people know my youngest son is disabled and I am truly grateful for everyone that helps him in his life. This is what Allison does. She has not helped my son but helps other children with severe emotional disabilities daily. She is a teacher who, as much as she says her job is stressful, is always playing with the kids and giving them unconditional love. Even though they may not know how to thank her, she has no idea how much she is changing their lives. If we had more people in this world like her it would definitely be a better place to live. One last thing about Allison, she sometimes works up to 14 hours a day, gets paid a teacher salary and then proceeds to volunteer as a ski guide for people with disabilities on the weekends! You go girl and never let anything get you down! Thanks for being my friend and you rock! (even if you do like Justin Timberlake! he,he). So if you see Allison in the gym tell her hi because she is a very positive, energetic person.

So today has been kind of hard to eat again. I have been coughing and getting a major ab workout which leads to me not being hungry! But still I keep forcing it down!

Breakfast: went to this awesome little diner in Sandy called Brittons. I had a Denver omelet with no cheese, side of dry wheat toast, 1/2 cup cottage cheese, 20 ounces water. (see you can eat out and eat healthy!)

Snack: 1 scoop Xyience whey protein with flax seed and fiber made with water.

Lunch: 1/2 tuna sandwich made on wheat with light mayo and a couple of sweet pickles (again!) 1 whole apple, 1/2 cup cherry tomatoes, ZIJA liquid vitamin. 20 ounces water

Workout: light upperbody, 1 orange for post workout glycogen replacement

Snack: 4 ounces chicken, 1 cup asparagus, 20 ounces water, 5 BCAA's (Amino Acids)

Dinner: 4 ounces chicken, 1 cup mixed veggies - no butter, 20 ounces water

Total calories 1559 with 43% protein (174 grams), 34% carbs (139 grams), 22% fat (39 grams) - fat mostly from eggs. Over 100 ounces of water!

Eat healthy and stay strong!

Day 4 -Think I'm Coming Back To Life!

2008-04-03T14:13:00.000-06:00

I think I am finally feeling better. I slept pretty much all afternoon but was still able to get in some good nutrition. I will attempt to work for a few hours tonight and see how that goes. Hopefully I will feel 100% tomorrow so I can get a workout in. This is really the first time I have experienced being sick while sticking to my nutrition. I started out 3.5 years ago at 38% body fat and have been able to keep it off but just going up and down a few percentages in body fat. I average around 15-17% with my low at 10.6% last time I really focused on nutrition. So far I am amazed. I weighed myself this morning and I am down 2 pounds! I have not been starving myself either, in fact I have been forcing the food down and by today my metabolism is kicking high and I am starving. This is one way I know I will start to lose. It freaks me out every time. The more I eat the more I lose. Last time when I got to 10% I was eating almost 2500 calories. I keep forcing my body to accept the quality nutrition and it pays me back with great rewards! You can do the same thing if you just keep trying! Nothing magical in my body in fact in both sides of my family we have obesity as a problem! No excuse though for being fat! So here's what today looked like:

Breakfast: Muscle Milk and Oats (perfect combination of protein and carbs), ZIJA liquid vitamin, 40 ounces of water in 2 hours - I was drinking because I knew I would be sleeping today.

Snack: Tuna sandwich on wheat bread made with light miracle whip and a few sweet pickles, 1 serving of baked lays (this is not the healthiest choice but sometimes I crave chips - get the baked ones which are lower on the saturated fat just added carbs) 20 ounces water

Huge Nap!

Lunch: Apple, 1/2 cup blackberries, Xyience protein mixed with 1% milk, fiber supplement, flax seeds to get more calories, ZIJA liquid vitamin, handful whole natural almonds (not coated or salted) BCCA'a 20 ounces water

Snack: 1 scoop Xyience protein made with water, fiber supplement, flax seed 20 ounces water

Dinner: 3 ounces chicken made yesterday with rotisserie seasoning, 1 cup asparagus, 20 ounces water.

Snack: 1/2 cup cottage cheese, glass of water

This was a pretty good day. If you notice I use a good whey protein supplement to get in my protein requirements, I can only eat chicken so many times per day before I'm sick of it! Total calories - 1640 (not forced today, I'm starving now) 40% carbs 171 grams, 37% protein 162 grams, and 22% fat 41 grams (mostly monounsaturated and polyunsaturated fats from almonds - only 5 grams saturated!) Most importantly 130 ounces of water - awesome fat burner! Happy eating and go eat some protein!

Day 3 - the flu

2008-04-02T19:40:00.000-06:00

Well I think I have the full blown flu! The first year I don't get a flu shot and I get sick twice. I have been in bed all day but I still stuck to my nutrition plan! It has been hard to eat but I am surprised how well I am still doing being so sick. If it wasn't for Theraflu I probably wouldn't make it! Here's what today looked like:

Breakfast: ZIJA liquid vitamin, 1/2 cup fiber one cereal with 1/2 cup 1% milk and a small banana 12 ounces water with a scoop of Xyience protein on the drive to school.

Mid snack: Theraflu! 20 ounces water

Snack: a couple hours later I was hungry so I had a tuna sandwich on wheat made with light miracle whip and a few sweet pickles, a whole orange which burned my throat! 10 ounces water, mini nap

Lunch: More Theraflu, 4 ounces left over shake n bake chicken from last night, 1/2 avocado (good healthy fats!)10 ounces water, nap again - boring.

Snack: 2 scoops Xyience whey protein in 1 cup milk, fiber supplement (yuck this was too thick!)

Dinner: 3 ounces chicken breast with McCormicks rotisserie chicken spice (yum), 1/2 cup blackberries, 1/2 cup cherry tomato's 20 ounces water (not hungry but forcing it down!)

Ratios are awesome today - 46% protein (194 grams) 38% carbs (159 grams) 15% fat (28 grams). See it's not hard to get your protein in! Total calories 1529

Finally: I will have one more theraflu before trying to sleep! I am happy with my nutrition despite being totally bed ridden today. Although I am sick of cooking and doing dishes already. It was quite a chore driving downtown to school and back twice, felt like I had the worst workout of my life! Even my wrists and ankles ache. One more day of resting then this has got to stop! Nothing like feeling like crap and eating totally healthy! Torture!!!!

Day 2 - forcing the food down

2008-04-01T19:02:00.001-06:00

Well I'm glad today is almost over! I felt even sicker today than yesterday (think I might have bronchitis) but I still kept my nutrition healthy. I am still not eating the calories like I usually do but I still don't feel like eating. Today I was at my son's school all day so I made sure I was prepared. The worst part about nutrition is not being prepared. That is usually when I screw up! So I had my lunch and snacks all prepared before I left the house. Here's what today looked like:

Breakfast: 5 egg whites 1 whole egg scrambled, 1 medium sized grapefruit (I'm always eating while driving down I-15 and this was a pain to not spill!) ZIJA - my liquid vitamin. 40 ounces water over a 2 hour period

Snack: 1 scoop of Xyience whey protein (my favorite brand of protein!)1 tablespoon clearly fiber supplement made with 12 oz water

Lunch: 1/4 turkey sandwich on wheat bread with lettuce and tomato, 1 cup fat free milk. Didn't feel like eating lunch but I still ate a little.

Snack: 1/2 protein bar, 1 cup grapes and 2 servings of wheat thins low sodium (craving carbs when I'm sick but I still got in my protein)10 ounces water

Dinner:5 ounces chicken baked with shake n bake (yum) 1 cup salad with 20 sprays of Wishbone salad spritzers, 3/4 cup mixed veggies (broccoli, carrots, cauliflower)1 cup 1% milk

Snack: 1 scoop Xyience protein made with water

Overall I had 1627 calories with 41% protein (159 grams) 35% carbs (135 grams), 23% fats (39.8 grams) Kept sugars under 50 grams and water at 90 ounces. Throw in a couple of Theraflu's and it was still a pretty good day for being sick. I craved a soda all day but remembered what my goals are so it helped the temptation to go away. Replaced it with water and protein! I've found a few things that help make my food not taste so bland. Wish Bone has several dressings that are called spritzers that are only 1 calorie per spray. They taste great and don't add a lot of calories. Also the I Can't Believe It's Not Butter spray is the same. A few sprays on your veggies and they taste great without all the added calories. Shake N bake is another product I like. I cut up about 4 chicken breasts into little squares and cover with shake n bake for healthy baked chicken nuggets. The kids love them! I incorporate things that are kid friendly too. My kids love what they are eating and are learning healthy habits. Even though I'm not eating the calories that I normally eat it is important to adjust your calories based on your activities. I was helping out at school and then just laying around watching television so I didn't need a lot of calories. You will see when I feel better and am more active I will eat a lot more but still lose a lot of fat weight. Hope your nutrition quest is going well and remember it is important to keep a nutrition journal to review and then make adjustments as necessary. Feel free to bring it to your session anytime and we can look over it! Stay Healthy and Strong - Leslie

Day 1 - I want Arby's!

2008-03-31T18:13:00.000-06:00

It figures, day one and I get sick! I really wanted to go get Arby's for dinner tonight because I feel like I've been hit by a truck, but I didn't, I made dinner and stuck with my goal of eating healthy. I competed in a local meet this last Saturday and did really well. I got 3 new pr's and broke a state record that was 20 years old. I squatted 298, benched 176 and dead lifted 363. So I ate well today but just not enough calories. You know how when your sick you don't feel like eating, well I forced my self and hopefully I will feel better tomorrow. Here's what I ate:

Breakfast: Muscle Milk and Oats (my favorite but I know many of you have tried and hated it!) 20 oz of water.

Snack: Banana, Lite n fit yogurt, 20 oz water, BCCA's (branched chain amino acids supplement)

Workout upper body. This is when I started to really get body aches. I thought I was still sore from my meet but I think this is when I really started to get sick.

After workout: 1/2 tuna sandwich made with whole wheat bread and omega 3 mayo, 1/2 apple 40 oz of water
Theraflu with Emergency vitamin c

Dinner: 4 ounces of lean steak, 1/3 cup wild rice, 1 corn on the cob (not the best choice but you have to eat things you like too!) 1 cup fat free milk, 20 oz water

Before bed snack: 2 scoops Xyience whey protein made with fat free milk to add more calories.

I ate about 1542 calories today which is 500 less than I normally eat especially on workout days. My ratios were 161 grams protein, 171 grams carbs and 27 grams of fat with only 7g saturated fat. Remember to eat lots of protein to keep your lean muscle and choose healthy complex carbs. Shoot for ratios of 40% of your calories from protein, 40% from complex carbs, and 20 % healthy fats. Don't be afraid of healthy fats but stay away from the saturated ones. Healthy fats come from nuts, avocados, and fish. Most women panic when I tell them to eat more protein, but if your lifting weights and want to build the lean muscle, you need a good source of protein at each meal. The only thing I really missed today was a source of protein at my first snack and a few more calories. I am happy though because it is easy to just say "I'll start when I feel better". The key to success is to not let anything get in your way of the goals you set. So stay healthy and never give up on yourself. You may just be surprised what you can do if you set your mind to it. Let me know if anyone needs help, I would love to talk.

The Bod Pod!

2008-03-27T15:59:00.000-06:00

OK so I got my body fat tested today and I can honestly say I thought it would be higher. I came in at 17.2% with 23.5 pounds of fat and 113.5 pounds of lean body weight. I was exactly 137.0 pounds even after fasting. I really thought after 3 months of emotional eating I would be around 20% or higher especially the way my pants are fitting (suck it in!). After my protein diet in September I weighed 127.2 with a body fat percentage of 13.5. So I put on 4% body fat in the last few months. Yikes! It takes such a short time to put it on and a whole lot of time and effort to get it back off! But I am excited to be back on track with healthy eating. I also got my cholesterol checked while I was at the University of Utah. I was happy with my results. I will keep track of this as well and see if anything changes in June. Total cholesterol was 206 which is just above the 200 range of healthy level. HDL was perfect at 64, LDL was 116 which is optimal above 100. My triglycerides were 128 which is normal and my glucose was low even for only fasting 3 hours - 81 (under 100 is normal for a 12 hour fast). So what did I do to celebrate my new healthy eating on Monday? I treated myself to Litza's Pizza in Salt Lake! Nothing like paying $30.00 for food then feeling like crap and wanting to die after the high wears off! Yes I'm a sucker for feeling awesome for a moment followed by death! Just don't tell my coach, he will freak! So all in all I'm happy but can't wait to start on Monday to show you how much body fat I can lose by eating right and not starving! Until then have a good weekend and eat some protein!

Introduction Letter March 25, 2008

2008-03-25T15:54:00.000-06:00

Hi Everyone! So here's the deal. Ever since my extreme protein diet to make weight for my world power lifting meet, I have done more emotional eating than one should! I weighed in at the meet in December at 122 pounds and now I'm back up to 137! That's 5 pounds a month! Amazing how a lot of carbs, stress and emotional eating can pack on the pounds in just a few months. After talking to many clients about nutrition over the past 3 years, I came to realize that everyone is just looking for a magic pill and doesn't believe that eating 5-6 meals a day with protein at each meal can actually work. They think Slimfast will work, or Isogenics is the magic solution, or maybe even a nutritionist can help them ( I will probably be sued for those words but so be it!) I can prove to you that good old fashioned meat and veggies will be more effective. So here's what I am going to do. I am going to show you how it works! My next meet will be on June 14, 2008 and I am going to post on a website my nutrition as well as results and any other information that is necessary. You can log on, read, contribute or even ask questions regarding nutrition that you may be confused about. On Thursday I will have my body fat tested at the University of Utah in the bod pod and then again half way through and finally at the end right before my meet. I will post the results and start the logs on Monday March 31. You will honestly be surprised how much body fat I lose from some simple nutrition rules with no extreme dieting or fat loss pills. I won't even change my workouts. The only thing different is my nutrition. I will try and post daily about what I ate, supplements taken and anything else that you may want to hear about. Many clients still seem confused about nutrition and how it can speed up your fat loss. I swear by it and will always preach the importance of protein and water. So if you want to just eat salad thinking you will lose weight and be fit, don't come to me for advice (unless you are going to throw a few chicken breasts on top!) Feel free to ask questions throughout this process or continue on looking for the one magic pill that will melt all your fat away! Happy hunting. - Leslie