Hey guys,
How are you keeping?
I have to be honest with you… My (recently) scarce posts are a direct reflection of my adherence to my training and eating plan (or lack there of) and unfortunately, my body doesn’t lie. The Smirnoff Spins and late night highly caloric snacks have pushed me back to 55kg – the same place I was 3 weeks ago… So, basically, I went backwards.
I can come up with a number of excuses as to why this happened. My work is hectic. I am going through some emotional trauma of personal nature. It is a birthday-heavy month. I can keep going… Bottom line is… I lost focus. And no matter what, where and who, I am the only one who can whip myself back to shape.
So, last night I had a pep-talk with myself (over pizza and a glass of wine, sadly…)! I looked through my Commitment Pledge that I wrote when I started with Jeni and remembered about all the reasons why I was embarking on this journey. And now, I am back (albeit still a bit wobbly…)
This morning I made myself some old flake oats with fat free yoghurt and an apple. This and a cup of black coffee was my breakfast. For snack I had a meal replacement shake and then egg whites with low fat feta, slice of toast and a salad for lunch. In the early afternoon I had an apple and a protein bar but a few hours later, I was really feeling famished and was on my way for a run. So, I had another shake.
I hope to be strong enough to get back to the plan without much hesitation and I will appreciate any support (moral or otherwise) that you guys can provide me with! Sometimes you just need a bit of encouragement!
Have a great week!
Melissa
Jeni:
Welcome back, Mel!
And I mean… welcome to the real world! Where people fall of the proverbial exercise wagon, things don’t always work the way we want them to and setbacks happen just as often as triumphs.
Did you really think that you will never fall off the wagon? That’s about the same as expecting never to make a mistake in your maths test. It just doesn’t work that way. But you are back and that is what matters. You will ace the race and will look gorgeous, I promise.
Falling and getting back up repeatedly (like you have done in the past 3 months) is the quality of a winner. You are one!
Ciao!
Jeni
Sunday, March 22, 2009
Tuesday, March 17, 2009
Consistency - The Key to Success in Weight Loss
Hi guys,
I am glad to report that I am back on track… mostly!
I hit the gym this morning and did my sprints run. Totally awesome!
Had egg whites and toast for breakfast, protein bar for snack, chicken salad for lunch and another protein bar in the afternoon. Dinner is where I kind of slipped… I had an ostrich stir-fry wrap and a plum, but then about an hour or two later opted to “supplement” my dinner with 3 additional skinless drumsticks…
I will try even harder tomorrow. I really enjoyed seeing the results I saw in the last two months and am going to do whatever I can to get back to them!
Keep fingers crossed for me!
Mel
Jeni:
That’s great Mel! Now remember, the key to the success is CONSISTENCY. You can’t be good for 2 days and “not good” the next and expect results. You didn’t pile the pounds on in 2 weeks and it is going to take much longer than that to get rid of them! But you have to keep at it!
The same with any other worthwhile goal. I mean, imagine you were trying to learn German. Do you think that if you practiced for half an hour every day for a week, then stop for two weeks, then practice again for two days and so on, you will ever get fluent?
Make sure your exercise and meals are consistent and it will take much less than you expect to see your body changing!
Ciao!
Jeni
I am glad to report that I am back on track… mostly!
I hit the gym this morning and did my sprints run. Totally awesome!
Had egg whites and toast for breakfast, protein bar for snack, chicken salad for lunch and another protein bar in the afternoon. Dinner is where I kind of slipped… I had an ostrich stir-fry wrap and a plum, but then about an hour or two later opted to “supplement” my dinner with 3 additional skinless drumsticks…
I will try even harder tomorrow. I really enjoyed seeing the results I saw in the last two months and am going to do whatever I can to get back to them!
Keep fingers crossed for me!
Mel
Jeni:
That’s great Mel! Now remember, the key to the success is CONSISTENCY. You can’t be good for 2 days and “not good” the next and expect results. You didn’t pile the pounds on in 2 weeks and it is going to take much longer than that to get rid of them! But you have to keep at it!
The same with any other worthwhile goal. I mean, imagine you were trying to learn German. Do you think that if you practiced for half an hour every day for a week, then stop for two weeks, then practice again for two days and so on, you will ever get fluent?
Make sure your exercise and meals are consistent and it will take much less than you expect to see your body changing!
Ciao!
Jeni
Monday, March 16, 2009
Weight Loss and Alcohol
Hi guys,
Once again… it’s been about a week since my last post. And yes, you guessed it, I haven’t been doing too good. In fact, I have picked up 1.5kg!
This is quite depressing since I have stuck with the running routine (almost) to the letter. I mean, running 5-6 times a week, went to gym once or twice as well… I just had a few too many parties lined up the last week and I lost count of the number of Smirnoff spins I had…
Mel
Jeni:
Hey,
I have bad news for Mel and anyone else who is trying to mix the party scene with the weight loss program: Partying and weight loss is not the same as gin and tonic. They don’t mix!
OK, I don’t mean that you can never go out and have a drink when you are trying to lose weight, but as Mel figured it out this week – one needs to establish some boundaries. You can’t drink too much and you definitely can’t drink more than one night per week. (Even that – may be OK when you are trying to maintain the weight you have lost, but for actual loss… not recommended!)
Here is what happens to your body when you drink alcohol:
1. The calories in alcohol (and the mixers that go with it) add to your total caloric intake. But you knew that, didn’t you? Alcohol has 7 calories per gram (compared to 4 cal/gm for protein and carbs and about 9 for fat). So, a double spirit drink (double vodka, whiskey, you name it) has about 130 calories. Then, we add the coke, orange juice or whatever it is that you mix the drink with and we are easily looking at 300 calories per drink! Those of you drinking Cosmopolitans… don’t fool yourselves! Only the girls in Sex in The City can drink that much and stay so thin!
2. Then, there is the metabolism of alcohol. Normally, the liver metabolizes fats, but when alcohol is consumed, alcohol takes preference. The liver breaks down alcohol for energy first, causing a build-up of fatty acids. What this means is that the body uses the calories supplied from alcohol before it is able to expend the calories from fat. This characteristic is referred to as "fat sparing," meaning alcohol's presence spares the fat from being utilized for energy.
3. And thirdly… Alcohol also stimulates appetite in many people. In the best of cases, even if your appetite doesn’t go up, your self-control definitely goes out of the window. So, those pastries and bad-for-you finger foods on the platters that you were avoiding before the first drink… suddenly seem to call your name and cannot be refused, right? This may thwart your weight loss efforts even more.
So, to make a long story short... No, you can’t drink and lose weight! A glass of wine on your off-day is perfectly fine, but Smirnoff Spin parties four times a week… you knew that, didn’t you?
Ciao!
Jeni
Once again… it’s been about a week since my last post. And yes, you guessed it, I haven’t been doing too good. In fact, I have picked up 1.5kg!
This is quite depressing since I have stuck with the running routine (almost) to the letter. I mean, running 5-6 times a week, went to gym once or twice as well… I just had a few too many parties lined up the last week and I lost count of the number of Smirnoff spins I had…
Mel
Jeni:
Hey,
I have bad news for Mel and anyone else who is trying to mix the party scene with the weight loss program: Partying and weight loss is not the same as gin and tonic. They don’t mix!
OK, I don’t mean that you can never go out and have a drink when you are trying to lose weight, but as Mel figured it out this week – one needs to establish some boundaries. You can’t drink too much and you definitely can’t drink more than one night per week. (Even that – may be OK when you are trying to maintain the weight you have lost, but for actual loss… not recommended!)
Here is what happens to your body when you drink alcohol:
1. The calories in alcohol (and the mixers that go with it) add to your total caloric intake. But you knew that, didn’t you? Alcohol has 7 calories per gram (compared to 4 cal/gm for protein and carbs and about 9 for fat). So, a double spirit drink (double vodka, whiskey, you name it) has about 130 calories. Then, we add the coke, orange juice or whatever it is that you mix the drink with and we are easily looking at 300 calories per drink! Those of you drinking Cosmopolitans… don’t fool yourselves! Only the girls in Sex in The City can drink that much and stay so thin!
2. Then, there is the metabolism of alcohol. Normally, the liver metabolizes fats, but when alcohol is consumed, alcohol takes preference. The liver breaks down alcohol for energy first, causing a build-up of fatty acids. What this means is that the body uses the calories supplied from alcohol before it is able to expend the calories from fat. This characteristic is referred to as "fat sparing," meaning alcohol's presence spares the fat from being utilized for energy.
3. And thirdly… Alcohol also stimulates appetite in many people. In the best of cases, even if your appetite doesn’t go up, your self-control definitely goes out of the window. So, those pastries and bad-for-you finger foods on the platters that you were avoiding before the first drink… suddenly seem to call your name and cannot be refused, right? This may thwart your weight loss efforts even more.
So, to make a long story short... No, you can’t drink and lose weight! A glass of wine on your off-day is perfectly fine, but Smirnoff Spin parties four times a week… you knew that, didn’t you?
Ciao!
Jeni
Tuesday, March 10, 2009
I Love the Changes of My Body
Hey guys,
We are one month away from my first big race and I am starting to prepare! Running up the hills of Suikerbossie every evening and going to the gym two or three mornings a week.
My eating has become pretty much extinct – I eat breakfast (egg whites or oats) and dinner and the rest of the time I survive off meal replacement shakes and protein bars. I have to admit, though, that the reason for that is more the heat (I don’t know how anyone can eat solid food in this heat) and the convenience of not needing to prepare anything, rather than sound nutritional principles, but it works! You can see the formation of a six-pack starting to emerge (if you have good enough imagination, that is!). My legs are looking much slicker and leaner and my back is my pride and joy. It is magnificent!
How about you? Are you seeing any changes in your body?
Mel
We are one month away from my first big race and I am starting to prepare! Running up the hills of Suikerbossie every evening and going to the gym two or three mornings a week.
My eating has become pretty much extinct – I eat breakfast (egg whites or oats) and dinner and the rest of the time I survive off meal replacement shakes and protein bars. I have to admit, though, that the reason for that is more the heat (I don’t know how anyone can eat solid food in this heat) and the convenience of not needing to prepare anything, rather than sound nutritional principles, but it works! You can see the formation of a six-pack starting to emerge (if you have good enough imagination, that is!). My legs are looking much slicker and leaner and my back is my pride and joy. It is magnificent!
How about you? Are you seeing any changes in your body?
Mel
Sunday, March 8, 2009
How to Increase Your Metabolic Rate
Hey guys,
How is your weekend? I had a surprisingly good measurement session this week, considering that the week itself has been so busy, that I hardly managed any exercise and my meals have been … how can I say… less than perfect. Anyway, I am now 53.8kg, and my total weight loss to date is 5.5kg. Pretty good, hey?
The new week, on the other hand, didn’t get off to a great start. I missed my exercise session today. Partly due to the vast amount of work I had to get through for Monday and partly, to a pounding headache from too much partying the night before. (Again!) It is now over, however, no more parties, no more birthdays, just serious work on getting the next 5kg off and preparation for the big race.
Mel
Jeni:
Well done Mel! Your results are totally awesome!
Melissa is now reaping the benefits of her hard work over the last two months and thus, is able to steadily drop the pounds, even though (as per her own admission), her program has taken a bit of a knock during the week. The reason behind all that is that she has now managed to increase her metabolic rate and her body is using more energy to basically “do nothing” and hence, is burning up the excess calories she is consuming.
For those of you who are new to this blog (and the whole weight loss science thing), metabolic rate is the rate at which the body burns up calories. A body that consumes 2500 calories a day, and burns 2500 calories a day will stay at the same weight. A body consuming 2500 calories daily but burning only 2000 will gain weight at the rate of about half a kilo a week. This explains why that ‘lucky’ person across the table from you doesn’t get fat from all that junk food. And this is also what is helping Mel shed weight in her third month of training and proper nutrition.
Before I give you the low down as to what can you do to actively increase your metabolism, I will try to explain the basic principles surrounding your metabolic rate in the least scientific lingo I can master.
All the food you consume (from steamed vegetables to candy bars) provides your body with calories, which it, in turn, burns to sustain itself. Your body burns calories to provide energy for three main functions:
1) Basal Metabolic Rate (BMR)
This is the amount of calories you burn just by being alive – even when you are lying down, doing nothing (you know … your lungs breathing, your heart pumping and your body maintaining its own temperature is very “expensive” calorie-speaking). BMR accounts for approximately 60% of the calories burned for an average person.
2) Activity
This is the energy used during movement – from brushing your teeth in the morning to cleaning the windows to doing a Tae Bo class. This accounts for approximately 30% of the calories burned by an average person.
3) Digestion
Believe it, or not, digesting the food you just ate is quite a calorie-expensive activity too. Proteins generally take more calories to get digested than carbs and fats, but overall, about 10% of your meal goes into its own digestion.
These three things together make up the overall amount of calories you burn daily. The trick, then, is to figure out how much that is and balance it with the amount of calories you consume. If the two are in perfect balance, you will not lose or gain weight. If the calories going in are more than the ones going out, you will accumulate a “calorie bank account” around your hips, thighs, stomach and other unsightly locations. And, of course, if you eat less than you burn… you will lose weight.
Now, how do we do that? There are a number of things you can do to speed up your metabolic rate and I am not talking about using pills!
1) Build Muscle
Increase the amount of muscle in your body. For every extra pound of muscle you put on, your body uses around 50 extra calories a day. In a recent study, researchers found that regular weight training boosts basal metabolic rate by about 15%. This is because muscle is ‘metabolically active’ and burns more calories than other body tissue even when you’re not moving.
Training with weights just 3 times a week for around 20 minutes is enough to build muscle. Not only will you be burning more calories, you’ll look better – whatever your weight.
2) Aerobic Exercise
As well as the actual amount of calories burned during exercise – studies have shown that sustained, high-intensity exercise makes you burn more calories for several hours afterwards. Try 30 minute sessions of heart rate raising exercise, such as walking up hills, jogging, tae bo class, cycling or swimming, 3-4 times a week.
3) Move More
Although the average person burns around 30% of calories through daily activity, many sedentary people only use around 15%. Simply being aware of this fact – and taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn. The trick is to keep the ‘keep moving’ message in mind. Write the word ‘move’ on post-it notes and put them in places you’ll notice them when you’re sitting still. You’ll find lots of opportunities for burning more calories if you remember that you’re looking for them! Keep thinking ‘keep moving’.
4) Eat Little and Often
Eating small, regular meals will keep your metabolism going faster than larger, less frequent meals. There are two reasons why meal frequency may affect your metabolism. Firstly, levels of thyroid hormones begin to drop within hours of eating a meal, and metabolism slows. Secondly, it may be that the thermogenic effect of eating several small meals is slightly higher than eating the same amount of calories all at once.
Mel’s success in her weight loss endeavours is a direct result of the combination of all these four strategies. Now you have the rationale, the proof and the motivation. Are you going to join the weight loss revolution?
Ciao! Enjoy your week!
Jeni
How is your weekend? I had a surprisingly good measurement session this week, considering that the week itself has been so busy, that I hardly managed any exercise and my meals have been … how can I say… less than perfect. Anyway, I am now 53.8kg, and my total weight loss to date is 5.5kg. Pretty good, hey?
The new week, on the other hand, didn’t get off to a great start. I missed my exercise session today. Partly due to the vast amount of work I had to get through for Monday and partly, to a pounding headache from too much partying the night before. (Again!) It is now over, however, no more parties, no more birthdays, just serious work on getting the next 5kg off and preparation for the big race.
Mel
Jeni:
Well done Mel! Your results are totally awesome!
Melissa is now reaping the benefits of her hard work over the last two months and thus, is able to steadily drop the pounds, even though (as per her own admission), her program has taken a bit of a knock during the week. The reason behind all that is that she has now managed to increase her metabolic rate and her body is using more energy to basically “do nothing” and hence, is burning up the excess calories she is consuming.
For those of you who are new to this blog (and the whole weight loss science thing), metabolic rate is the rate at which the body burns up calories. A body that consumes 2500 calories a day, and burns 2500 calories a day will stay at the same weight. A body consuming 2500 calories daily but burning only 2000 will gain weight at the rate of about half a kilo a week. This explains why that ‘lucky’ person across the table from you doesn’t get fat from all that junk food. And this is also what is helping Mel shed weight in her third month of training and proper nutrition.
Before I give you the low down as to what can you do to actively increase your metabolism, I will try to explain the basic principles surrounding your metabolic rate in the least scientific lingo I can master.
All the food you consume (from steamed vegetables to candy bars) provides your body with calories, which it, in turn, burns to sustain itself. Your body burns calories to provide energy for three main functions:
1) Basal Metabolic Rate (BMR)
This is the amount of calories you burn just by being alive – even when you are lying down, doing nothing (you know … your lungs breathing, your heart pumping and your body maintaining its own temperature is very “expensive” calorie-speaking). BMR accounts for approximately 60% of the calories burned for an average person.
2) Activity
This is the energy used during movement – from brushing your teeth in the morning to cleaning the windows to doing a Tae Bo class. This accounts for approximately 30% of the calories burned by an average person.
3) Digestion
Believe it, or not, digesting the food you just ate is quite a calorie-expensive activity too. Proteins generally take more calories to get digested than carbs and fats, but overall, about 10% of your meal goes into its own digestion.
These three things together make up the overall amount of calories you burn daily. The trick, then, is to figure out how much that is and balance it with the amount of calories you consume. If the two are in perfect balance, you will not lose or gain weight. If the calories going in are more than the ones going out, you will accumulate a “calorie bank account” around your hips, thighs, stomach and other unsightly locations. And, of course, if you eat less than you burn… you will lose weight.
Now, how do we do that? There are a number of things you can do to speed up your metabolic rate and I am not talking about using pills!
1) Build Muscle
Increase the amount of muscle in your body. For every extra pound of muscle you put on, your body uses around 50 extra calories a day. In a recent study, researchers found that regular weight training boosts basal metabolic rate by about 15%. This is because muscle is ‘metabolically active’ and burns more calories than other body tissue even when you’re not moving.
Training with weights just 3 times a week for around 20 minutes is enough to build muscle. Not only will you be burning more calories, you’ll look better – whatever your weight.
2) Aerobic Exercise
As well as the actual amount of calories burned during exercise – studies have shown that sustained, high-intensity exercise makes you burn more calories for several hours afterwards. Try 30 minute sessions of heart rate raising exercise, such as walking up hills, jogging, tae bo class, cycling or swimming, 3-4 times a week.
3) Move More
Although the average person burns around 30% of calories through daily activity, many sedentary people only use around 15%. Simply being aware of this fact – and taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn. The trick is to keep the ‘keep moving’ message in mind. Write the word ‘move’ on post-it notes and put them in places you’ll notice them when you’re sitting still. You’ll find lots of opportunities for burning more calories if you remember that you’re looking for them! Keep thinking ‘keep moving’.
4) Eat Little and Often
Eating small, regular meals will keep your metabolism going faster than larger, less frequent meals. There are two reasons why meal frequency may affect your metabolism. Firstly, levels of thyroid hormones begin to drop within hours of eating a meal, and metabolism slows. Secondly, it may be that the thermogenic effect of eating several small meals is slightly higher than eating the same amount of calories all at once.
Mel’s success in her weight loss endeavours is a direct result of the combination of all these four strategies. Now you have the rationale, the proof and the motivation. Are you going to join the weight loss revolution?
Ciao! Enjoy your week!
Jeni
Wednesday, March 4, 2009
Mid-Week Update
Hey guys,
I am sorry I have been so haphazard! I know I promised results!!!
Well, my body fat is down! To 17%! But not my weight or my girths! The only measurement that has gone a bit down is my waist at 64cm. Well, I guess I just need to work that much harder! I have achieved much more in the past 2 months than I have in the year before, so I guess it is good, after all. I have lost 5kg and 6% body fat in two months. And you?
My week, on the other hand, is not going well at all! I have been under immense pressure at work. Hardly had any time for workouts and when I do – they are short-ish and not as extreme as before. But I will get back on track next week. For now, I am just trying to minimise the damage.
Eating wise, it is not any better either… Yesterday I even had a drink with my lunch… Oh God, I shouldn’t have said that out loud!
Mel
I am sorry I have been so haphazard! I know I promised results!!!
Well, my body fat is down! To 17%! But not my weight or my girths! The only measurement that has gone a bit down is my waist at 64cm. Well, I guess I just need to work that much harder! I have achieved much more in the past 2 months than I have in the year before, so I guess it is good, after all. I have lost 5kg and 6% body fat in two months. And you?
My week, on the other hand, is not going well at all! I have been under immense pressure at work. Hardly had any time for workouts and when I do – they are short-ish and not as extreme as before. But I will get back on track next week. For now, I am just trying to minimise the damage.
Eating wise, it is not any better either… Yesterday I even had a drink with my lunch… Oh God, I shouldn’t have said that out loud!
Mel
Friday, February 27, 2009
Update Before the Update...
Another great week is gone and I feel stronger, leaner and sexier! I actually look forward to my 2nd month measurements tomorrow! I KNOW I am doing great!
Today’s run went well, even though it was a bit hot… My meals are getting so boring and ordinary (I mean the same all the time) that I don’t even feel like writing about them…
How are you doing?
Melissa
Jeni
Hey guys,
I fully understand why Melissa feels the way she does. You should see how her body has changed in the last two months! I actually find her measurements totally misleading. I mean the 7cm she has lost off her hips sounds so miniscule compared to the visual change of her body!
Watch this space for details tomorrow!
Ciao!
Jeni
Today’s run went well, even though it was a bit hot… My meals are getting so boring and ordinary (I mean the same all the time) that I don’t even feel like writing about them…
How are you doing?
Melissa
Jeni
Hey guys,
I fully understand why Melissa feels the way she does. You should see how her body has changed in the last two months! I actually find her measurements totally misleading. I mean the 7cm she has lost off her hips sounds so miniscule compared to the visual change of her body!
Watch this space for details tomorrow!
Ciao!
Jeni
Wednesday, February 25, 2009
Sprints vs. Long Distance Run
Hey guys,
How is it going? Midweek is here and I am two days away from the end of my second month. I can’t say that the week is going easy. I don’t know if it is the heat, the work stress (which is abundant this week) or may be my body is hitting a plateau, but I feel a bit heavy again. May be I am wrong… We will see in two days time.
My training is going well. Did upper body circuit yesterday and sprints today. Since it is getting closer to the race (just over 40 days to go!) I am now doing 3 road runs a week (Monday, Friday and Sunday), two weight training days (Tuesday & Thursday) and one sprints day (Wednesday).
I have to say… the less of the sprints work I do, the more difficult I find it to be. I mean, a month ago I used to run sprints three times a week. And while it was hard work all along, I never felt I couldn’t do it. In fact, I was feeling stronger after each session and was progressively increasing the speed of my sprints.
Since I started cutting the sprint work down and replacing it with endurance runs, I am petrified from my sprints day and honestly feel like I am going to die half way through.
Jeni, is that normal?
Melissa
Jeni:
Thanks, Mel! That’s quite an interesting subject, indeed…
Should you run sprints or long distance for maximum weight loss?
I am sure that if you googled the question you will find 1,000 opinions, each different to the next. Here is what I know for sure…
Between long distance jogging (treadmill or road) and sprinting, sprinting is the best way to achieve maximum fat loss....especially for those that are overweight and need to lose a lot of fat.
Look at long distance marathon runners and then look at sprinters, such as Usain Bolt. You see the difference? Long distance runners typically have small skinny physiques, and sprinters have very toned physiques.
Why? Sprinting maintains muscle while burning off a TON of fat. So you end up with a product (your body) that has very minimal fat and VERY toned muscle. Long distance running on the other hand does burn off fat, BUT, also burns off muscle.
What about joint problems? Many people suffer serious joint injuries (particularly knees) from long distance jogging. If you are overweight and need to lose a lot of fat, more than likely you either already have joint problems or you are prone to getting joint problems. This is yet another reason to opt for sprinting exercises over jogging for long periods of time.
So, with that said, spending an enormous amount of time on the treadmill is not going to work if you need maximum fat loss. Melissa, on the other hand, only has another 6kg to lose and is currently preparing to run a tough race (The Two Oceans) and therefore has to modify her training for the event.
Bottom line – both jogging and sprinting are better than no exercise, so whatever feels good and makes you happy – do it.
Ciao!
Jeni
How is it going? Midweek is here and I am two days away from the end of my second month. I can’t say that the week is going easy. I don’t know if it is the heat, the work stress (which is abundant this week) or may be my body is hitting a plateau, but I feel a bit heavy again. May be I am wrong… We will see in two days time.
My training is going well. Did upper body circuit yesterday and sprints today. Since it is getting closer to the race (just over 40 days to go!) I am now doing 3 road runs a week (Monday, Friday and Sunday), two weight training days (Tuesday & Thursday) and one sprints day (Wednesday).
I have to say… the less of the sprints work I do, the more difficult I find it to be. I mean, a month ago I used to run sprints three times a week. And while it was hard work all along, I never felt I couldn’t do it. In fact, I was feeling stronger after each session and was progressively increasing the speed of my sprints.
Since I started cutting the sprint work down and replacing it with endurance runs, I am petrified from my sprints day and honestly feel like I am going to die half way through.
Jeni, is that normal?
Melissa
Jeni:
Thanks, Mel! That’s quite an interesting subject, indeed…
Should you run sprints or long distance for maximum weight loss?
I am sure that if you googled the question you will find 1,000 opinions, each different to the next. Here is what I know for sure…
Between long distance jogging (treadmill or road) and sprinting, sprinting is the best way to achieve maximum fat loss....especially for those that are overweight and need to lose a lot of fat.
Look at long distance marathon runners and then look at sprinters, such as Usain Bolt. You see the difference? Long distance runners typically have small skinny physiques, and sprinters have very toned physiques.
Why? Sprinting maintains muscle while burning off a TON of fat. So you end up with a product (your body) that has very minimal fat and VERY toned muscle. Long distance running on the other hand does burn off fat, BUT, also burns off muscle.
What about joint problems? Many people suffer serious joint injuries (particularly knees) from long distance jogging. If you are overweight and need to lose a lot of fat, more than likely you either already have joint problems or you are prone to getting joint problems. This is yet another reason to opt for sprinting exercises over jogging for long periods of time.
So, with that said, spending an enormous amount of time on the treadmill is not going to work if you need maximum fat loss. Melissa, on the other hand, only has another 6kg to lose and is currently preparing to run a tough race (The Two Oceans) and therefore has to modify her training for the event.
Bottom line – both jogging and sprinting are better than no exercise, so whatever feels good and makes you happy – do it.
Ciao!
Jeni
Monday, February 23, 2009
It's All About Balance
Hey guys,
How did your week start? Mine hasn’t been so great…
Remember my happy, happy post on Saturday? I had broken the 55kg barrier and had all the reasons to celebrate. It started off really well. At the Waterfront. About R2,500 later I was dressed to kill and ready to paint the town red! (Just for the record, everything was on sale and my new pair of Ana Sousa heels made the bulk of the spend anyway!)
So, my friends and I went for dinner (sushi) and then to FTV. Later on I somehow found myself at Cubana and the only other thing I can say for sure was there were lots of capirinhas and shooters.
Long story short, I spent Sunday in bed with a terrible headache. I managed to drag myself out towards the early evening and go for a short run, which helped with the headache a bit, but basically, I needed to get back to discipline.
Today was much better! I had oats for breakfast and smoked chicken salad for lunch with grilled fish and roast veg for dinner. Protein bar and a meal replacement shake were my two snacks. I also went for a run despite the heat and smoke.
Jeni, am I forgiven?
Melissa
Jeni:
I am glad you had a good time, girl! You worked hard for it and deserved it!
Now, don’t get me wrong. I am not saying that this is how you are supposed to reward yourself. The shopping trip alone would have been just fine.
But there come times when one needs to remember why they started on the program in the first place. If your goal was to enter a fitness pageant at the end of March, things would have been different. Mel, on the other hand, wants to lose weight so that she can feel better about herself and to improve her social life. (At least that’s what she said when she started.) Yes there was the goal weight she was aiming for (and still is – 48kg) but the objective was not to reach a certain number within a certain time frame. The goal was to change her lifestyle so she can enjoy the little pleasures of life while being happy with her body.
I am very proud of her progress in terms of weight loss. I think she is pretty much on track to hit 48kg by the end of March. And now that exercise and healthy eating are a firm part of her life (as you can see by her blogging), it is time for her to re-introduce those lifestyle elements and learn how to trade off the one for the other so a balance is achieved. A bit stricter dieting during the week, a bit stronger push when exercising and it’s OK to balance it off with a night out. As long as you keep things balanced and in perspective.
Ciao!
Jeni
How did your week start? Mine hasn’t been so great…
Remember my happy, happy post on Saturday? I had broken the 55kg barrier and had all the reasons to celebrate. It started off really well. At the Waterfront. About R2,500 later I was dressed to kill and ready to paint the town red! (Just for the record, everything was on sale and my new pair of Ana Sousa heels made the bulk of the spend anyway!)
So, my friends and I went for dinner (sushi) and then to FTV. Later on I somehow found myself at Cubana and the only other thing I can say for sure was there were lots of capirinhas and shooters.
Long story short, I spent Sunday in bed with a terrible headache. I managed to drag myself out towards the early evening and go for a short run, which helped with the headache a bit, but basically, I needed to get back to discipline.
Today was much better! I had oats for breakfast and smoked chicken salad for lunch with grilled fish and roast veg for dinner. Protein bar and a meal replacement shake were my two snacks. I also went for a run despite the heat and smoke.
Jeni, am I forgiven?
Melissa
Jeni:
I am glad you had a good time, girl! You worked hard for it and deserved it!
Now, don’t get me wrong. I am not saying that this is how you are supposed to reward yourself. The shopping trip alone would have been just fine.
But there come times when one needs to remember why they started on the program in the first place. If your goal was to enter a fitness pageant at the end of March, things would have been different. Mel, on the other hand, wants to lose weight so that she can feel better about herself and to improve her social life. (At least that’s what she said when she started.) Yes there was the goal weight she was aiming for (and still is – 48kg) but the objective was not to reach a certain number within a certain time frame. The goal was to change her lifestyle so she can enjoy the little pleasures of life while being happy with her body.
I am very proud of her progress in terms of weight loss. I think she is pretty much on track to hit 48kg by the end of March. And now that exercise and healthy eating are a firm part of her life (as you can see by her blogging), it is time for her to re-introduce those lifestyle elements and learn how to trade off the one for the other so a balance is achieved. A bit stricter dieting during the week, a bit stronger push when exercising and it’s OK to balance it off with a night out. As long as you keep things balanced and in perspective.
Ciao!
Jeni
Saturday, February 21, 2009
54.7kg!!!
Hey guys,
I have some fantastic news today! I have broken the 55kg mark and my weigh in today made me proud – 54.7kg! I haven’t weighed that in over a year! Plus, I managed to put on my favourite jeans that have been gathering dust in my cupboard for just as long. Life is goooooooood!
OK, the “no food” days are probably the reason why I am progressing so fast now, but luckily I am not losing any muscle mass or water, so it is still “real results”. Well, that’s it from me today… I am too excited to write! I am going on a shopping spree! Yeppy! I deserve it!
Mel
Jeni:
Mel’s results are totally awesome, aren’t they! She is working hard, she managed to get her metabolism back on track and now – she is reaping the benefits! I am so glad for you girl! You are absolutely right – you deserve the reward and there is nothing like a new pair of shoes to make a girl feel special, right! (Guys, you can pick any reward when you accomplish an interim goal, from photo shoot to shopping to trip to London – whatever your budget can allow, as long as it is NOT food.)
Now enjoy your day off and get yourself ready for a hard run and strict eating plan on Sunday and beyond!
Well done!
Jeni
I have some fantastic news today! I have broken the 55kg mark and my weigh in today made me proud – 54.7kg! I haven’t weighed that in over a year! Plus, I managed to put on my favourite jeans that have been gathering dust in my cupboard for just as long. Life is goooooooood!
OK, the “no food” days are probably the reason why I am progressing so fast now, but luckily I am not losing any muscle mass or water, so it is still “real results”. Well, that’s it from me today… I am too excited to write! I am going on a shopping spree! Yeppy! I deserve it!
Mel
Jeni:
Mel’s results are totally awesome, aren’t they! She is working hard, she managed to get her metabolism back on track and now – she is reaping the benefits! I am so glad for you girl! You are absolutely right – you deserve the reward and there is nothing like a new pair of shoes to make a girl feel special, right! (Guys, you can pick any reward when you accomplish an interim goal, from photo shoot to shopping to trip to London – whatever your budget can allow, as long as it is NOT food.)
Now enjoy your day off and get yourself ready for a hard run and strict eating plan on Sunday and beyond!
Well done!
Jeni
Wednesday, February 18, 2009
Great Day!!!
Happy Wednesday guys!
It is officially the middle of the week and I have a good feeling about this one! I even sneaked past Jeni today and gave myself a quick mid-week weigh in at the gym, but… I am not going to spoil it for you.
Today was my road running day and I was so totally happy when I looked through the window in the morning and saw the clouds! You have no idea how hard it is to run in the heat. I also have some new music on my iPod, so needless to say, exercise was SIMPLY GREAT today!
Meals were also extraordinary easy since (I think I wrote about it before) I have become so emotionally “dis-attached” to food. (There is no such word, is there?)
I had the mandatory egg whites and toast for breakfast. Protein bar for mid-morning snack and Myoplex Lite for mid-afternoon snack. Lunch was a chicken salad and a peach and dinner – roast chicken and veggies.
How is your diet going? Is no one else willing to share their results and experience?
Mel
It is officially the middle of the week and I have a good feeling about this one! I even sneaked past Jeni today and gave myself a quick mid-week weigh in at the gym, but… I am not going to spoil it for you.
Today was my road running day and I was so totally happy when I looked through the window in the morning and saw the clouds! You have no idea how hard it is to run in the heat. I also have some new music on my iPod, so needless to say, exercise was SIMPLY GREAT today!
Meals were also extraordinary easy since (I think I wrote about it before) I have become so emotionally “dis-attached” to food. (There is no such word, is there?)
I had the mandatory egg whites and toast for breakfast. Protein bar for mid-morning snack and Myoplex Lite for mid-afternoon snack. Lunch was a chicken salad and a peach and dinner – roast chicken and veggies.
How is your diet going? Is no one else willing to share their results and experience?
Mel
Tuesday, February 17, 2009
Meal Replacements vs. Real Food
It is only Tuesday and I already feel like the week should be ending! Let me put it another way… I am exhausted! And this heat is not helping at all!
Today was another “no food” day for me with the two solid meals being breakfast and dinner. I had scrambled egg whites and toast for breakfast and 2 pieces skinless chicken, salad and a peach for dinner. My during-the-day menu consisted of two Myoplex Lite shakes and two protein bars. Jeni, please don’t be mad!!!
If it helps, though, I was very good with my exercise routine. Did upper body training in the morning AND went for a run at around 7 pm. I am so proud of myself for that!
The contours of my legs are starting to shape up. My abs are trying to peek from under the belts of fat covering them and my face has changed tremendously. And all of this in just 6 weeks. I am loving this regime!
Melissa
Jeni:
Well done, Melissa!
Weight training in the morning and a run in the evening is quite an achievement. (Although, just for the record, you should do them the other way around, strictly speaking – cardio in the morning, if you can before breakfast and weights in the late afternoon.)
As we discussed in Friday’s post, what I call “artificial food” (protein bars and meal replacement shakes) are cool to have the whole day from time to time and they will help you get small, fast. But remember the FROM TIME TO TIME bit. It is very important. I would say, maximum twice a week and not every week!
Plus, keep check of calories when you are doing that. It is quite a danger, as many people assume that since they are not eating or chewing something, they are not adding calories to their diet. You, of course, know that drinks can be extremely “expensive” in terms of calories (coke and Red Bull are prime examples) and your “no food” diet today came up to 800 calories excluding breakfast and dinner! (Just the meal replacement bits.)
And if any of you, readers, decide to go that route – have 1 or 2 solid meals a day and use meal replacements the rest of the time to speed up weight loss, beware of the “transitional phase”. That’s when you (eventually) start eating food again. You might find the pounds creeping right back, cause your body is not used to getting calories this way anymore. In fact, this is the major issue people have with plans like The South Beach Diet. They lose loads of weight in phase 1, but when then change their eating to move to phase 2, they either gain or stop losing. And if you have ever read The South Beach Diet, you will know that phase one is not a very happy space… no alcohol, no starch… not even fruit is allowed in this space.
Has any of you ever tried surviving on meal replacements?
Ciao!
Jeni
Today was another “no food” day for me with the two solid meals being breakfast and dinner. I had scrambled egg whites and toast for breakfast and 2 pieces skinless chicken, salad and a peach for dinner. My during-the-day menu consisted of two Myoplex Lite shakes and two protein bars. Jeni, please don’t be mad!!!
If it helps, though, I was very good with my exercise routine. Did upper body training in the morning AND went for a run at around 7 pm. I am so proud of myself for that!
The contours of my legs are starting to shape up. My abs are trying to peek from under the belts of fat covering them and my face has changed tremendously. And all of this in just 6 weeks. I am loving this regime!
Melissa
Jeni:
Well done, Melissa!
Weight training in the morning and a run in the evening is quite an achievement. (Although, just for the record, you should do them the other way around, strictly speaking – cardio in the morning, if you can before breakfast and weights in the late afternoon.)
As we discussed in Friday’s post, what I call “artificial food” (protein bars and meal replacement shakes) are cool to have the whole day from time to time and they will help you get small, fast. But remember the FROM TIME TO TIME bit. It is very important. I would say, maximum twice a week and not every week!
Plus, keep check of calories when you are doing that. It is quite a danger, as many people assume that since they are not eating or chewing something, they are not adding calories to their diet. You, of course, know that drinks can be extremely “expensive” in terms of calories (coke and Red Bull are prime examples) and your “no food” diet today came up to 800 calories excluding breakfast and dinner! (Just the meal replacement bits.)
And if any of you, readers, decide to go that route – have 1 or 2 solid meals a day and use meal replacements the rest of the time to speed up weight loss, beware of the “transitional phase”. That’s when you (eventually) start eating food again. You might find the pounds creeping right back, cause your body is not used to getting calories this way anymore. In fact, this is the major issue people have with plans like The South Beach Diet. They lose loads of weight in phase 1, but when then change their eating to move to phase 2, they either gain or stop losing. And if you have ever read The South Beach Diet, you will know that phase one is not a very happy space… no alcohol, no starch… not even fruit is allowed in this space.
Has any of you ever tried surviving on meal replacements?
Ciao!
Jeni
Monday, February 16, 2009
Treadmill vs. Stair Master
Today was way too hot! I can’t believe that anyone can exercise in this heat!
I tried, and it was early in the morning and I still suffered. So, if you planned to hit the gym after work, I can imagine how that went!
My plan for the day was to do my intervals running at the gym for 20 minutes, but when I got to the gym I couldn’t bring myself to face the treadmill. You see, the intervals I do are beyond hectic and today… I just didn’t feel like doing that. So, I got on the stair master and did my intervals on it. Felt easier (cause there is no impact) but my T-shirt felt as if I had just taken it out of the laundry by the time I was done.
I had oats for breakfast and hake with salad for lunch. Snacks were the mandatory protein bar and Myoplex shake. Then for dinner, I was in no mood to cook, so I had some left over skinless chicken and some grapes! I know… not the most delicious combination you ever heard of, but I didn’t even feel like making a salad!
Melissa
Jeni:
Hey guys,
Happy Monday! How is everyone?
Just a word of clarity to start off with – for those that haven’t been following the blog from the start: I am a weight loss coach who works with clients on one-on-one basis and develops nutritional and exercise programs for each client to help them achieve their goal weight. Melissa is a client of mine whose goal is to lose 10kg and who agreed to blog about her experience, so she can give you a taste of what it is like. Melissa is given exercise and nutrition directions on a daily basis and is currently preparing for the Two Oceans Half Marathon in April. Since the beginning, 6 weeks ago, Mel has lost 3.5kg and a total of 22 cm around her lower body.
On the subject of doing stair master in stead of running:
Stair climbing is an excellent workout and minute for minute it delivers the same aerobic benefits as running. It is really great for the quads (the front part of your legs) while the high knee lift motion stretches the hamstrings (the backs of the legs) and helps extend your stride length – a nifty side benefit for runners. In fact, stair climbing is not too dissimilar to running hills, but most people would brave the stair master way before they consider running up Constantia Nek. Plus, the fact that you are never really airborne significantly reduces the pounding on your legs and the jolting of the knees!
Now, if you are looking for a great calorie-burning routine, don’t hold onto the rails. You’ll get much better workout (and promote better running form) if you avoid leaning forward and pump your arms as if you were running. Try to keep your feet flat on the platform; running up on the balls of your feet can strain your Achilles tendon or aggravate the arch of your foot.
And never feel like you are getting off easy in comparison to running! If you maintain proper form (hands off the rails), consistent speed and a reasonable resistance level, you might be burning even more calories than the old-faithful treadmill!
Ciao!
Jeni
I tried, and it was early in the morning and I still suffered. So, if you planned to hit the gym after work, I can imagine how that went!
My plan for the day was to do my intervals running at the gym for 20 minutes, but when I got to the gym I couldn’t bring myself to face the treadmill. You see, the intervals I do are beyond hectic and today… I just didn’t feel like doing that. So, I got on the stair master and did my intervals on it. Felt easier (cause there is no impact) but my T-shirt felt as if I had just taken it out of the laundry by the time I was done.
I had oats for breakfast and hake with salad for lunch. Snacks were the mandatory protein bar and Myoplex shake. Then for dinner, I was in no mood to cook, so I had some left over skinless chicken and some grapes! I know… not the most delicious combination you ever heard of, but I didn’t even feel like making a salad!
Melissa
Jeni:
Hey guys,
Happy Monday! How is everyone?
Just a word of clarity to start off with – for those that haven’t been following the blog from the start: I am a weight loss coach who works with clients on one-on-one basis and develops nutritional and exercise programs for each client to help them achieve their goal weight. Melissa is a client of mine whose goal is to lose 10kg and who agreed to blog about her experience, so she can give you a taste of what it is like. Melissa is given exercise and nutrition directions on a daily basis and is currently preparing for the Two Oceans Half Marathon in April. Since the beginning, 6 weeks ago, Mel has lost 3.5kg and a total of 22 cm around her lower body.
On the subject of doing stair master in stead of running:
Stair climbing is an excellent workout and minute for minute it delivers the same aerobic benefits as running. It is really great for the quads (the front part of your legs) while the high knee lift motion stretches the hamstrings (the backs of the legs) and helps extend your stride length – a nifty side benefit for runners. In fact, stair climbing is not too dissimilar to running hills, but most people would brave the stair master way before they consider running up Constantia Nek. Plus, the fact that you are never really airborne significantly reduces the pounding on your legs and the jolting of the knees!
Now, if you are looking for a great calorie-burning routine, don’t hold onto the rails. You’ll get much better workout (and promote better running form) if you avoid leaning forward and pump your arms as if you were running. Try to keep your feet flat on the platform; running up on the balls of your feet can strain your Achilles tendon or aggravate the arch of your foot.
And never feel like you are getting off easy in comparison to running! If you maintain proper form (hands off the rails), consistent speed and a reasonable resistance level, you might be burning even more calories than the old-faithful treadmill!
Ciao!
Jeni
Sunday, February 15, 2009
Cheat Meals Are Good For You!
Hey guys,
I am finally able to bring some good news! Not too sure whether the (circumstance-imposed) fast on Friday has something to do with it or not, but I have finally lost some weight!!! I am 55.6kg this week, which is 1.1kg lighter than last Saturday! Isn’t this awesome?
But (like a 9 a.m. TV infomercial) … THAT’S NOT ALL! I have also lost on average of centimetre from each of my measuring points (waist, hips, thighs, legs), which brings my centimetre loss since Jan 2 to a total of 22cm.
I feel like I have won the Olympics!!! Yeah!!!
As my attitude to food has changed completely, my “free day” (yesterday) is not really as appealing to me as it used to be. You see, the first two weeks I used to plan my free day for the remaining 6 days. All I could think of, was what I am going to eat on Free Day.
Now, though, things have changed. My meals during free day are in no way different to my meals during the week, unless there is a special occasion that I am attending. Guess what? Valentine’s day qualifies as one of these.
So, I ate pretty clean the whole Saturday except for dinner when hubby and I went to a cool new restaurant called Gold, promising “Opulent African Cuisine”. I did eat quite a bit – things I wouldn’t normally eat, and had 2 glasses of wine, but after all, this is the objective of the weight loss exercise, right? To enjoy life… a little bit.
I am already back on track this morning with my egg whites and a protein bar for snack and am planning an extra long run in the late afternoon to re-start the fat loss engine. I hope it works!
Mel
Jeni:
Mel,
Your progress is phenomenal! I know you were getting quite disheartened in the last few weeks. You had hit a plateau (which by the way happens to everyone at some time or another) and you were completely disillusioned. Finally, you have broken through the barrier and are now on the next level.
How can I explain this? It is like growth spurts in babies. If you have ever had a baby, you will know that for the first 3-4 months or so, you religiously go to the baby clinic every week and monitor the weight gain of your precious little bundle. It is a big drama when your baby stays at 4.3kg for three weeks in a row! (As if anyone ever remained that weight!) You worry, change the formula brand and do all sorts of stuff to no avail. Then suddenly, the next time you go to the clinic, your little angel is suddenly 5.1kg and you start breathing again.
What I am trying to say is, plateaus are a completely natural part of the weight loss journey. It is simply a period of re-adjustment for your body. Your static weight is NOT an indication that nothing is happening and you will see the results, if you are only a tad bit patient.
On the cheat meal subject, I want to calm all of you down. DON’T PANIC!
Cheat meal is actually good for you! As long as you stick to 1-2 of them a week!
Cheat meals have both psychological and physiological benefits for you.
On the psychological side of things, it acts as a reward and a keeping-you-sane tool. After all, we are all human and everyone will be in a situation where they feel like something different from time to time. If the eating plan is so strict as to not allow that, chances are that at some stage, the plan will get abandoned. And this is where those 95% of dieters that never keep the weight off (that we always read about) get it wrong. Dieting is a lifestyle change, not a temporary measure and if you are going to change your eating habits for a short period of time only – don’t bother. You will see NO lasting results.
And as much as we try to break away from the notion of “food is a reward”, it is a difficult thing to do and it will take time. After all, it is something that has been “engraved” in your brain and sensory perception since birth. The fancier the food, the fancier the party, right?
But the physiological effects of cheat meals on your body are even more important! I have said this before and I will say it again: Your body is the most intelligent computer currently in existence. You may be able to fool it for a short period of time, but in the long term – it will outsmart you!
The body’s main mission is to preserve itself. That’s why it stores fat. So, when the time comes that food is not forthcoming, it can use the fat reserves.
By reducing your caloric intake to a certain level (not too much, cause then the body goes into starvation) you force the body to use stored fat in order to make up for the difference in calories between what it needs and what it’s getting. But eventually, it gets used to it. It figures out that “this is how much calories I will be getting going forward, so I need to make a plan and learn to function on them”. It’s like you, budgeting your income. You can live on R20K a month and if you were to lose your job and take another one, at say R15K a month, you will eventually figure out how to make your lifestyle fit your new income level. Otherwise, you will bankrupt!
So, by following a strict eating plan, you train your body to survive on less calories. That’s a good thing. Having a cheat meal works as a “shock” to the system and essentially, convinces your body that it will be getting more, so there is no need for it to learn to function on less.
You may experience a temporary weight gain (may be even a kg or two) after a cheat meal. Don’t panic! It’s not all fat! Chances are, your cheat meal had a bit too much salt or grease than what you are used to and your body is holding some water to process this “junk”. Just increase your water intake the next day and things will be back to normal. (In order to add a kg of fat to your body, you need to consume 9,000kcal, which is quite hard to do in one meal!)
Having said that, having too many cheat meals WILL sabotage your efforts. That is why, I advise my clients to have all their cheat meals in one day. Saturday, in Mel’s case. If you were to have a cheat meal on Wednesday, another one on Friday and so forth, I can guarantee you that by Sunday you will have forgotten that you cheated on Wednesday and you will have way more cheat meals than you think. Therefore, by combining all your cheat meals in the same day, it is easier to keep track. If you have a “bad” breakfast and a heavy lunch, chances are that you will pull yourself together by dinner and will not overindulge. But I your cheat lunch was on Tuesday, do you think you will remember that when your colleagues invite you for sundowners after work on Friday?
To make a long story short, what I am saying is: Cheat meals are good for you and have a definite place in your diet. However, if you are eating 35 meals a week (i.e. 5 meals times 7 days) you need to make sure that at least 31-33 of these meals are “clean” and in line with your goals. Then let go and enjoy the rest!
Ciao!
Jeni
I am finally able to bring some good news! Not too sure whether the (circumstance-imposed) fast on Friday has something to do with it or not, but I have finally lost some weight!!! I am 55.6kg this week, which is 1.1kg lighter than last Saturday! Isn’t this awesome?
But (like a 9 a.m. TV infomercial) … THAT’S NOT ALL! I have also lost on average of centimetre from each of my measuring points (waist, hips, thighs, legs), which brings my centimetre loss since Jan 2 to a total of 22cm.
I feel like I have won the Olympics!!! Yeah!!!
As my attitude to food has changed completely, my “free day” (yesterday) is not really as appealing to me as it used to be. You see, the first two weeks I used to plan my free day for the remaining 6 days. All I could think of, was what I am going to eat on Free Day.
Now, though, things have changed. My meals during free day are in no way different to my meals during the week, unless there is a special occasion that I am attending. Guess what? Valentine’s day qualifies as one of these.
So, I ate pretty clean the whole Saturday except for dinner when hubby and I went to a cool new restaurant called Gold, promising “Opulent African Cuisine”. I did eat quite a bit – things I wouldn’t normally eat, and had 2 glasses of wine, but after all, this is the objective of the weight loss exercise, right? To enjoy life… a little bit.
I am already back on track this morning with my egg whites and a protein bar for snack and am planning an extra long run in the late afternoon to re-start the fat loss engine. I hope it works!
Mel
Jeni:
Mel,
Your progress is phenomenal! I know you were getting quite disheartened in the last few weeks. You had hit a plateau (which by the way happens to everyone at some time or another) and you were completely disillusioned. Finally, you have broken through the barrier and are now on the next level.
How can I explain this? It is like growth spurts in babies. If you have ever had a baby, you will know that for the first 3-4 months or so, you religiously go to the baby clinic every week and monitor the weight gain of your precious little bundle. It is a big drama when your baby stays at 4.3kg for three weeks in a row! (As if anyone ever remained that weight!) You worry, change the formula brand and do all sorts of stuff to no avail. Then suddenly, the next time you go to the clinic, your little angel is suddenly 5.1kg and you start breathing again.
What I am trying to say is, plateaus are a completely natural part of the weight loss journey. It is simply a period of re-adjustment for your body. Your static weight is NOT an indication that nothing is happening and you will see the results, if you are only a tad bit patient.
On the cheat meal subject, I want to calm all of you down. DON’T PANIC!
Cheat meal is actually good for you! As long as you stick to 1-2 of them a week!
Cheat meals have both psychological and physiological benefits for you.
On the psychological side of things, it acts as a reward and a keeping-you-sane tool. After all, we are all human and everyone will be in a situation where they feel like something different from time to time. If the eating plan is so strict as to not allow that, chances are that at some stage, the plan will get abandoned. And this is where those 95% of dieters that never keep the weight off (that we always read about) get it wrong. Dieting is a lifestyle change, not a temporary measure and if you are going to change your eating habits for a short period of time only – don’t bother. You will see NO lasting results.
And as much as we try to break away from the notion of “food is a reward”, it is a difficult thing to do and it will take time. After all, it is something that has been “engraved” in your brain and sensory perception since birth. The fancier the food, the fancier the party, right?
But the physiological effects of cheat meals on your body are even more important! I have said this before and I will say it again: Your body is the most intelligent computer currently in existence. You may be able to fool it for a short period of time, but in the long term – it will outsmart you!
The body’s main mission is to preserve itself. That’s why it stores fat. So, when the time comes that food is not forthcoming, it can use the fat reserves.
By reducing your caloric intake to a certain level (not too much, cause then the body goes into starvation) you force the body to use stored fat in order to make up for the difference in calories between what it needs and what it’s getting. But eventually, it gets used to it. It figures out that “this is how much calories I will be getting going forward, so I need to make a plan and learn to function on them”. It’s like you, budgeting your income. You can live on R20K a month and if you were to lose your job and take another one, at say R15K a month, you will eventually figure out how to make your lifestyle fit your new income level. Otherwise, you will bankrupt!
So, by following a strict eating plan, you train your body to survive on less calories. That’s a good thing. Having a cheat meal works as a “shock” to the system and essentially, convinces your body that it will be getting more, so there is no need for it to learn to function on less.
You may experience a temporary weight gain (may be even a kg or two) after a cheat meal. Don’t panic! It’s not all fat! Chances are, your cheat meal had a bit too much salt or grease than what you are used to and your body is holding some water to process this “junk”. Just increase your water intake the next day and things will be back to normal. (In order to add a kg of fat to your body, you need to consume 9,000kcal, which is quite hard to do in one meal!)
Having said that, having too many cheat meals WILL sabotage your efforts. That is why, I advise my clients to have all their cheat meals in one day. Saturday, in Mel’s case. If you were to have a cheat meal on Wednesday, another one on Friday and so forth, I can guarantee you that by Sunday you will have forgotten that you cheated on Wednesday and you will have way more cheat meals than you think. Therefore, by combining all your cheat meals in the same day, it is easier to keep track. If you have a “bad” breakfast and a heavy lunch, chances are that you will pull yourself together by dinner and will not overindulge. But I your cheat lunch was on Tuesday, do you think you will remember that when your colleagues invite you for sundowners after work on Friday?
To make a long story short, what I am saying is: Cheat meals are good for you and have a definite place in your diet. However, if you are eating 35 meals a week (i.e. 5 meals times 7 days) you need to make sure that at least 31-33 of these meals are “clean” and in line with your goals. Then let go and enjoy the rest!
Ciao!
Jeni
Friday, February 13, 2009
Not Eating Will Not Help You Lose Weight
Hey guys,
How has your Friday been? Are you out jollying already?
Well, my day was kind of weird. It all started with this being a weird week and not having time to plan meals like before or cooking. In fact, I haven’t even had time to BUY food! So today, was officially my “fast day”. You know – like a muslim fast for Ramadaan or something. And not because it was supposed to be. It just turned out that way!
I had oats with yoghurt and a pear in the morning and my next physical meal was a chopped tomato with some feta and 2 ostrich sausages (that hubby kindly bought and cooked for me!) at around 7:30 pm. Actually, I am lying… I had an apple around 5-ish… For the rest of the day I had 2 protein bars and a shake. Not sure exactly when and where – somehow I managed to sneak them into my ridiculously demanding day.
I know it is not the right thing to do, but it did happen (despite my best efforts); I didn’t eat junk instead of the good food (which I could have easily done) AND if the Universe feels like helping me… I might even be lighter on the scale tomorrow because of that!
Oh… and at the risk of losing my job, I DID do my intervals run this morning!
Enjoy the weekend!
Mel
Jeni
Mel,
I really don’t know what to say! If after 6 weeks of training and nutritional info you still don’t plan your meals… then I have really failed you as a trainer. Luckily, you did call to explain that life is overwhelming at the moment and with all the dramatic context of the situation – you are doing really good. Hang in there, girl! It will all get better! I know!
Now, the good news!
Fasting (or in your case, not eating much “real food” in a day) has many health benefits as long as it is done sensibly and not for prolonged periods of time.
- it helps your system clear out toxins
- it gives your digestive system a break
- it mildly helps weight loss (primarily through water loss)
- and in many cultures and customs it is seen as a spiritual thing that takes you to a higher place
Ok, guys, please don’t take this the wrong way! Not eating in order to lose weight is NOT a good idea. If you want to lose weight and want to do it fast, the best I can recommend is 1 day of water fast followed by 3 days of clean, healthy eating and then repeat the cycle. (And that is still not as good idea, as following a healthy exercise and nutritional plan.)
But in an environment where junk food abounds, everyone takes part, stress is driving you to kill your BFF and deadlines hang above your neck like guillotines, abstaining from the luxury of a Lindt and drinking tasteless meal replacement drinks instead (believe me, despite what Mel says – they are yucky!) is commendable. Well done, Mel! You have made me proud!
Ciao!
Jeni
How has your Friday been? Are you out jollying already?
Well, my day was kind of weird. It all started with this being a weird week and not having time to plan meals like before or cooking. In fact, I haven’t even had time to BUY food! So today, was officially my “fast day”. You know – like a muslim fast for Ramadaan or something. And not because it was supposed to be. It just turned out that way!
I had oats with yoghurt and a pear in the morning and my next physical meal was a chopped tomato with some feta and 2 ostrich sausages (that hubby kindly bought and cooked for me!) at around 7:30 pm. Actually, I am lying… I had an apple around 5-ish… For the rest of the day I had 2 protein bars and a shake. Not sure exactly when and where – somehow I managed to sneak them into my ridiculously demanding day.
I know it is not the right thing to do, but it did happen (despite my best efforts); I didn’t eat junk instead of the good food (which I could have easily done) AND if the Universe feels like helping me… I might even be lighter on the scale tomorrow because of that!
Oh… and at the risk of losing my job, I DID do my intervals run this morning!
Enjoy the weekend!
Mel
Jeni
Mel,
I really don’t know what to say! If after 6 weeks of training and nutritional info you still don’t plan your meals… then I have really failed you as a trainer. Luckily, you did call to explain that life is overwhelming at the moment and with all the dramatic context of the situation – you are doing really good. Hang in there, girl! It will all get better! I know!
Now, the good news!
Fasting (or in your case, not eating much “real food” in a day) has many health benefits as long as it is done sensibly and not for prolonged periods of time.
- it helps your system clear out toxins
- it gives your digestive system a break
- it mildly helps weight loss (primarily through water loss)
- and in many cultures and customs it is seen as a spiritual thing that takes you to a higher place
Ok, guys, please don’t take this the wrong way! Not eating in order to lose weight is NOT a good idea. If you want to lose weight and want to do it fast, the best I can recommend is 1 day of water fast followed by 3 days of clean, healthy eating and then repeat the cycle. (And that is still not as good idea, as following a healthy exercise and nutritional plan.)
But in an environment where junk food abounds, everyone takes part, stress is driving you to kill your BFF and deadlines hang above your neck like guillotines, abstaining from the luxury of a Lindt and drinking tasteless meal replacement drinks instead (believe me, despite what Mel says – they are yucky!) is commendable. Well done, Mel! You have made me proud!
Ciao!
Jeni
Thursday, February 12, 2009
Listen to Your Body
Happy Thursday, Everyone!
We are just two sleeps away from Free Day! Are you excited about that?
Normally, I wouldn’t be. As I wrote a few days ago, food has somewhat lost its appeal in my world, so free day really doesn’t have much meaning anymore. But this week, it’s special! It is Valentine’s Day! You know… chocolates, champagne… romantic horse back ride on Nordhoek beach… AND I will feel much more comfortable in the jeans that I could hardly button a month ago!
Plus, this Valentine’s day happens to be the middle of my 12 week program, so I am really proud of myself for sticking with it for so long. Are you guys still hanging in?
And on the more boring side – here is the account of my day:
I went to gym in the morning and did my legs and abs workout. I was under time pressure but managed to complete the whole thing in 30 minutes flat!
Breakfast was oats with yoghurt and an apple. Then, I had a Myoplex for snack, around 9-ish. But then, suddenly I was feeling rather hungry and around 11 ate my “lunch”, which was a tuna fish and low fat cheese wrap with some veggies inside. At about 1pm I had my protein bar and then around 3-3:30 I ate my fifth meal = the same tuna wrap as earlier. This was supposed to be my early dinner as I had a late meeting scheduled and I knew I won’t be home on time, but that didn’t quite work out…
At my meeting there were these snacks and seeing that it was already 6 o’clock, I had to have some. They were very healthy, though – tiny crackers with tuna and cucumber and baby tomatoes and that sort of stuff. (And just FYI, I was in a meeting for 4 hours this morning with a bunch of chocolate croissants staring straight at my face and I didn’t eat a single one!)
By the time I got home (which is right now) I was hungry again… So I stole one ostrich burger patty from hubby. He was making these for himself. And I had a pear with it. Sorry Jeni! I know I am not supposed to eat fruit at night…
Mel
Jeni:
Hey guys,
What Mel is experiencing is completely normal. Some days your body will feel hungrier than others. You will want more. You might even have cravings for something that you don’t usually eat. It’s OK.
The only advice I can give you for this is LISTEN TO YOUR BODY!
Unless you are a fitness competitor in pre-contest phase or an athlete preparing for an event or something of that sort, eating a bit of excess calories on a day that your body asks for it is perfectly fine.
The only thing to watch out for is that the “hunger” you feel is real and not perceived. It is in your tummy and not your mind.
Have a good evening!
Jeni
We are just two sleeps away from Free Day! Are you excited about that?
Normally, I wouldn’t be. As I wrote a few days ago, food has somewhat lost its appeal in my world, so free day really doesn’t have much meaning anymore. But this week, it’s special! It is Valentine’s Day! You know… chocolates, champagne… romantic horse back ride on Nordhoek beach… AND I will feel much more comfortable in the jeans that I could hardly button a month ago!
Plus, this Valentine’s day happens to be the middle of my 12 week program, so I am really proud of myself for sticking with it for so long. Are you guys still hanging in?
And on the more boring side – here is the account of my day:
I went to gym in the morning and did my legs and abs workout. I was under time pressure but managed to complete the whole thing in 30 minutes flat!
Breakfast was oats with yoghurt and an apple. Then, I had a Myoplex for snack, around 9-ish. But then, suddenly I was feeling rather hungry and around 11 ate my “lunch”, which was a tuna fish and low fat cheese wrap with some veggies inside. At about 1pm I had my protein bar and then around 3-3:30 I ate my fifth meal = the same tuna wrap as earlier. This was supposed to be my early dinner as I had a late meeting scheduled and I knew I won’t be home on time, but that didn’t quite work out…
At my meeting there were these snacks and seeing that it was already 6 o’clock, I had to have some. They were very healthy, though – tiny crackers with tuna and cucumber and baby tomatoes and that sort of stuff. (And just FYI, I was in a meeting for 4 hours this morning with a bunch of chocolate croissants staring straight at my face and I didn’t eat a single one!)
By the time I got home (which is right now) I was hungry again… So I stole one ostrich burger patty from hubby. He was making these for himself. And I had a pear with it. Sorry Jeni! I know I am not supposed to eat fruit at night…
Mel
Jeni:
Hey guys,
What Mel is experiencing is completely normal. Some days your body will feel hungrier than others. You will want more. You might even have cravings for something that you don’t usually eat. It’s OK.
The only advice I can give you for this is LISTEN TO YOUR BODY!
Unless you are a fitness competitor in pre-contest phase or an athlete preparing for an event or something of that sort, eating a bit of excess calories on a day that your body asks for it is perfectly fine.
The only thing to watch out for is that the “hunger” you feel is real and not perceived. It is in your tummy and not your mind.
Have a good evening!
Jeni
Wednesday, February 11, 2009
When Is the Best Time to Exercise?
Hey guys,
It is mid-week and I feel exhausted!
Due to work commitments, I couldn’t go to the gym this morning (which has now become my routine) and I hit the Promenade for a run after work. It was hot. I was hungry. I was tired. I didn’t feel comfortable at all! And yet… I finished!
I don’t even want to write about my meals anymore, cause it seems so boring.
Egg whites and toast for breakfast.
Meal replacement shake for snack.
Skinless chicken thighs and salad for lunch.
Protein bar for snack.
Egg whites, toast and salad for dinner. (I was too dead to cook!)
There were a few pieces of fruit (two, to be precise) as well – sometimes during the day.
I was having a look in the mirror this evening and I can definitely see that my legs look different. The size appears to not have changed much (according to Jeni’s stupid tape measure) but the look of my legs is different. May be Jeni is just doing something to make me feel bad? ;)
Mel
Jeni:
Hey,
Mel, I can assure you, I am not fudging your numbers! And yes, you do look completely different than you did 6 weeks ago. I wish you had let me take pictures and publish them on the blog!
Regarding exercise in the morning vs. the evening – it is a highly debated issue.
My personal preference is to exercise first thing in the morning. Why?
Firstly, it increases your metabolism. Studies have found that by working out in the morning, you can increase fat burn by two to three times compared with exercising at other times of day. Clearly, if you that are trying to lose weight, you will immediately appreciate the difference this could make.
Secondly, exercise in the morning increases your energy and alertness for the rest of the day. Even a light brisk morning walk can help you immensely in fighting fatigue.
Thirdly, when you exercise during the day or in the evening, it is a lot easier to be distracted by other parts of your life. We all have competing demands on our time and in most cases, people will say that their barrier to regular exercise is lack of time (which I clearly disagree with…). Bottom line – it is much easier in the morning. Get up, get it done and get on with the rest of your day. Plus, it is a great time to be alone with your thoughts!
And forth, exercise in the morning is also proven to improve your quality of sleep meaning you will sleep more soundly throughout the night.
Having said all that, I have a lot of clients who swear that exercising in the evening works much better for them! I even read a (controversial) study once from someone who claims he studied at Stanford Medical School and claims that according to their study, exercise in the evening helps subjects work off the fat and calories they have consumed during the day, whereas exercise in the morning makes them hungrier and prone to eat more during the day. I guess it all depends on the duration, quality and intensity of exercise but with the average person consuming in excess of 2,000 kcal a day, I can’t see how subjects burn that off. (The average calorie consumption of a 70kg man running a 42km marathon is slightly less than that!)
Anyway, to make a long story short… the recommendation is FIT YOUR EXERCISE IN! Morning, evening, mid-day, 4 sessions of 10 minutes each throughout the day… Whatever works for you! Just do it! (No royalties to Nike !-))))
Ciao!
Jeni
It is mid-week and I feel exhausted!
Due to work commitments, I couldn’t go to the gym this morning (which has now become my routine) and I hit the Promenade for a run after work. It was hot. I was hungry. I was tired. I didn’t feel comfortable at all! And yet… I finished!
I don’t even want to write about my meals anymore, cause it seems so boring.
Egg whites and toast for breakfast.
Meal replacement shake for snack.
Skinless chicken thighs and salad for lunch.
Protein bar for snack.
Egg whites, toast and salad for dinner. (I was too dead to cook!)
There were a few pieces of fruit (two, to be precise) as well – sometimes during the day.
I was having a look in the mirror this evening and I can definitely see that my legs look different. The size appears to not have changed much (according to Jeni’s stupid tape measure) but the look of my legs is different. May be Jeni is just doing something to make me feel bad? ;)
Mel
Jeni:
Hey,
Mel, I can assure you, I am not fudging your numbers! And yes, you do look completely different than you did 6 weeks ago. I wish you had let me take pictures and publish them on the blog!
Regarding exercise in the morning vs. the evening – it is a highly debated issue.
My personal preference is to exercise first thing in the morning. Why?
Firstly, it increases your metabolism. Studies have found that by working out in the morning, you can increase fat burn by two to three times compared with exercising at other times of day. Clearly, if you that are trying to lose weight, you will immediately appreciate the difference this could make.
Secondly, exercise in the morning increases your energy and alertness for the rest of the day. Even a light brisk morning walk can help you immensely in fighting fatigue.
Thirdly, when you exercise during the day or in the evening, it is a lot easier to be distracted by other parts of your life. We all have competing demands on our time and in most cases, people will say that their barrier to regular exercise is lack of time (which I clearly disagree with…). Bottom line – it is much easier in the morning. Get up, get it done and get on with the rest of your day. Plus, it is a great time to be alone with your thoughts!
And forth, exercise in the morning is also proven to improve your quality of sleep meaning you will sleep more soundly throughout the night.
Having said all that, I have a lot of clients who swear that exercising in the evening works much better for them! I even read a (controversial) study once from someone who claims he studied at Stanford Medical School and claims that according to their study, exercise in the evening helps subjects work off the fat and calories they have consumed during the day, whereas exercise in the morning makes them hungrier and prone to eat more during the day. I guess it all depends on the duration, quality and intensity of exercise but with the average person consuming in excess of 2,000 kcal a day, I can’t see how subjects burn that off. (The average calorie consumption of a 70kg man running a 42km marathon is slightly less than that!)
Anyway, to make a long story short… the recommendation is FIT YOUR EXERCISE IN! Morning, evening, mid-day, 4 sessions of 10 minutes each throughout the day… Whatever works for you! Just do it! (No royalties to Nike !-))))
Ciao!
Jeni
Tuesday, February 10, 2009
Emotional Attachment to Food
Hey guys,
Mel here. How are you?
My day was sort of OK… the predominant theme being exhaustion. I worked till the wee hours of the morning on a work project and only got about 4 hours of sleep. So, I feel like I was justified to have 3 cups of coffee today in stead of 1!
My behaviour has become pretty standard now – gym in the morning (today it was upper body training); 5 meals a day of which two snacks are completely standard – protein bar and a Myoplex Lite; somewhat of a limited repertoire of meals for lunch and dinner. But I am finding that I have kind of “removed myself” from my eating. What I am trying to say is that in the first few weeks I used to obsess myself with what am I going to eat at what time and all that. Now it has become completely automatic. I don’t think about it. I don’t really care about it. I just see it is time to eat, eat, and then keep going. The emotional attachment to the meal times is gone…
Are any of you experiencing the same thing?
Mel
Jeni:
Hey guys,
I am really proud of Mel now. Her post today shows us that she has reached the point where food represents “nourishment” to her. The way it should be. Food is not a reward or a punishment or a friend or a foe. Sounds so easy and yet, it is so hard to accept this…
For those of you who are a bit further back in this process than Melissa, here is a little strategy that can help you shift your attitude to and your relationship with food – the most important step you can ever make in your weight loss journey.
The framework: Behind many weight management problems there lies an emotional attachment to food. Eating is so intrinsically embedded in nearly every social aspect of our lives - from celebrating Christmas to weddings, to birthdays. Just about any get-together whether it be with family, friends or work colleagues involves food. The hardest part is steering clear of a high carb meal - and learning to choose the best and healthiest option.
The Strategy: So how do we do it? How can we continually convince ourselves to choose the steamed fish with Asian greens when everyone else is going for creamy pasta with garlic bread on the side?
Stopping the “emotional eating” is not as simple as telling yourself just to eat less. It is never really that easy. If it was, you wouldn’t be understanding or learning from the experience that has made you eat so much in the first place.
One of the best ways to tackle emotional eating is to stop using judgmental and moralistic words when referring to food. You need to stop saying “I’ve been naughty, I’ve eaten too much today”, or “I’ve been so good, I can have that slice of pizza”. The emotional power of food is taken away once you stop dividing food into the “good/angelic” or “bad/evil/naughty” categories.
Instead of using the terms “good” and “bad”, use “everyday” and “sometimes”.
By taking away the association that food equals guilt or virtue, you will immediately limit the power that food can have over you. Eating pizza won’t make you a bad person; you just wouldn’t want it to be part of your “everyday” diet. Eating more “everyday” foods and less of the “sometimes” foods is so much easier when you take away this emotional attachment.
So try it – you’ll be amazed at the difference this tiny little change can make! More “everyday” choices, less of the “sometimes” foods!
Ciao! ;)
Jeni
Mel here. How are you?
My day was sort of OK… the predominant theme being exhaustion. I worked till the wee hours of the morning on a work project and only got about 4 hours of sleep. So, I feel like I was justified to have 3 cups of coffee today in stead of 1!
My behaviour has become pretty standard now – gym in the morning (today it was upper body training); 5 meals a day of which two snacks are completely standard – protein bar and a Myoplex Lite; somewhat of a limited repertoire of meals for lunch and dinner. But I am finding that I have kind of “removed myself” from my eating. What I am trying to say is that in the first few weeks I used to obsess myself with what am I going to eat at what time and all that. Now it has become completely automatic. I don’t think about it. I don’t really care about it. I just see it is time to eat, eat, and then keep going. The emotional attachment to the meal times is gone…
Are any of you experiencing the same thing?
Mel
Jeni:
Hey guys,
I am really proud of Mel now. Her post today shows us that she has reached the point where food represents “nourishment” to her. The way it should be. Food is not a reward or a punishment or a friend or a foe. Sounds so easy and yet, it is so hard to accept this…
For those of you who are a bit further back in this process than Melissa, here is a little strategy that can help you shift your attitude to and your relationship with food – the most important step you can ever make in your weight loss journey.
The framework: Behind many weight management problems there lies an emotional attachment to food. Eating is so intrinsically embedded in nearly every social aspect of our lives - from celebrating Christmas to weddings, to birthdays. Just about any get-together whether it be with family, friends or work colleagues involves food. The hardest part is steering clear of a high carb meal - and learning to choose the best and healthiest option.
The Strategy: So how do we do it? How can we continually convince ourselves to choose the steamed fish with Asian greens when everyone else is going for creamy pasta with garlic bread on the side?
Stopping the “emotional eating” is not as simple as telling yourself just to eat less. It is never really that easy. If it was, you wouldn’t be understanding or learning from the experience that has made you eat so much in the first place.
One of the best ways to tackle emotional eating is to stop using judgmental and moralistic words when referring to food. You need to stop saying “I’ve been naughty, I’ve eaten too much today”, or “I’ve been so good, I can have that slice of pizza”. The emotional power of food is taken away once you stop dividing food into the “good/angelic” or “bad/evil/naughty” categories.
Instead of using the terms “good” and “bad”, use “everyday” and “sometimes”.
By taking away the association that food equals guilt or virtue, you will immediately limit the power that food can have over you. Eating pizza won’t make you a bad person; you just wouldn’t want it to be part of your “everyday” diet. Eating more “everyday” foods and less of the “sometimes” foods is so much easier when you take away this emotional attachment.
So try it – you’ll be amazed at the difference this tiny little change can make! More “everyday” choices, less of the “sometimes” foods!
Ciao! ;)
Jeni
Monday, February 9, 2009
Intervals Are Hard Work
Hey guys,
How was your Monday?
I am being good… really following the plan to the letter, so I can have a good go at Jeni if the scale is not cooperating this weekend!
With my new schedule, incorporating 2 days of road running, Monday has now changed t being my cardio intervals day. I am basically working on speed in these sessions, which I can hopefully combine with the endurance of the road running to finish the Two Oceans in good time – relatively…
So, my morning started with a super fast treadmill run. For some reason, I have really been struggling to achieve the speed I had a week ago. This is the second time this happens. (The first was on Friday.) May be it is the heat… But when I get to that high point, I really struggle. Friday I had to drop my high point from 15km/h to 14km/h. Today I managed the 15, but when I say I was dead at the end – I am not exaggerating!
On the nutritional side of things - not much change. I had egg whites and toast for breakfast, a protein bar for snack (after my intervals), chicken and salad for lunch, meal replacement shake for snack and somewhat of a boring dinner… Sardines, kidney beans and feta… (I was stuck at work till quite late, so when I got home I was ravenous and the only thing I managed to do was open two cans and eat!)
That’s all for me for today…
Bye!
Mel
How was your Monday?
I am being good… really following the plan to the letter, so I can have a good go at Jeni if the scale is not cooperating this weekend!
With my new schedule, incorporating 2 days of road running, Monday has now changed t being my cardio intervals day. I am basically working on speed in these sessions, which I can hopefully combine with the endurance of the road running to finish the Two Oceans in good time – relatively…
So, my morning started with a super fast treadmill run. For some reason, I have really been struggling to achieve the speed I had a week ago. This is the second time this happens. (The first was on Friday.) May be it is the heat… But when I get to that high point, I really struggle. Friday I had to drop my high point from 15km/h to 14km/h. Today I managed the 15, but when I say I was dead at the end – I am not exaggerating!
On the nutritional side of things - not much change. I had egg whites and toast for breakfast, a protein bar for snack (after my intervals), chicken and salad for lunch, meal replacement shake for snack and somewhat of a boring dinner… Sardines, kidney beans and feta… (I was stuck at work till quite late, so when I got home I was ravenous and the only thing I managed to do was open two cans and eat!)
That’s all for me for today…
Bye!
Mel
Sunday, February 8, 2009
Breakfast and Morning Exercise
Hey guys,
Hope you enjoyed the hot weekend! Summer is in Cape Town BIG TIME!
Well, I am true to my word and started the exercise week with a bang! At 7a.m. (an ungodly hour for the weekend, in my opinion) I was in my tekkies and running up Chapman’s Peak! One whole hour of running!
When I got back home I had breakfast – oats, yoghurt and an apple and then headed to the grocery store. For my “snack” I had a slice of toast with fat free cottage cheese and toast turkey. By the time lunch came, I was too hot, so all I had was a protein bar. Mid-afternoon I had one tomato with two slices of melba toast and a meal replacement shake around 5p.m. Then for dinner I cooked some chicken with soya sauce and feta – tasted great with a salad.
I must have drunk at least three litres of water and absolutely nothing else. I really had a 10-star day and I HAVE TO see the results in the damn scale this week! Have a happy Monday!
Mel
Jeni
Well done, Mel! It sounds like you really did have an awesome day and trust me, you WILL lose the weight. Just stick to the program!
Now, the subject that Mel brought up today is one causing a great debate amongst nutritionists and trainers the world over. It’s like “the chicken-egg conversation” of the sports nutrition field. The question is: If you exercise first thing in the morning, should you have breakfast before or after the training?
Both options have pros and cons and I will give them to you in brief:
Exercising on an empty stomach first thing in the morning is great if your goal is to lose weight. You see, when you eat something, calories get distributed to various processes of your body and approximately 300 calories get stored in your muscles as glycogen. This glycogen is used to fuel your activities until your next meal, basically. If you use it – great; your body will then move onto stored fat as energy. If you don’t – the left-over’s will be added to the stored fat. The case to exercise first thing in the morning, before breakfast, then becomes pretty obvious. The 300-odd calories that were stored in your muscles since dinner are now fully exhausted. (Breathing, heart beat and all that “automatic” stuff that happens while you sleep costs calories, you know…) Therefore, the moment you hit the road, you are dipping straight into your “fat savings account” which is generally located around your hips and thighs.
To make a long story short, if your exercise goal is weight loss, activity first thing in the morning, on an empty stomach is a good idea.
And now comes the BUT…
But, there is another point of view. Many athletes believe that exercising on an empty tummy sends the body into hypo-glycaemic state which you may not be able to come out of for the rest of the day. This is clearly not good news if you are an athlete, concerned with your performance (speed and endurance) rather than weight loss. Not to mention, that when people exercise on an empty stomach they tend to only complete 50%-70% of the workload they would complete if they had eaten. I know that the people following this blog don’t necessarily care much about running 10K in 34 minutes or less, but it doesn’t end here.
Certain conditions, namely pre-diabetes and low blood pressure, may be adversely affected by exercising on an empty stomach, so please be careful. If you have lower than normal blood pressure or pre-diabetes (which you would only know about if you had a blood test measuring your blood glucose levels) you are doing yourself more harm than good. Rather have a small snack (a protein bar is a good idea) and make yourself happy with slightly slower weight loss than get yourself into trouble. Rather safe than sorry…
Have you guys had any experiences around exercising on empty stomach?
Ciao!
Jeni
Hope you enjoyed the hot weekend! Summer is in Cape Town BIG TIME!
Well, I am true to my word and started the exercise week with a bang! At 7a.m. (an ungodly hour for the weekend, in my opinion) I was in my tekkies and running up Chapman’s Peak! One whole hour of running!
When I got back home I had breakfast – oats, yoghurt and an apple and then headed to the grocery store. For my “snack” I had a slice of toast with fat free cottage cheese and toast turkey. By the time lunch came, I was too hot, so all I had was a protein bar. Mid-afternoon I had one tomato with two slices of melba toast and a meal replacement shake around 5p.m. Then for dinner I cooked some chicken with soya sauce and feta – tasted great with a salad.
I must have drunk at least three litres of water and absolutely nothing else. I really had a 10-star day and I HAVE TO see the results in the damn scale this week! Have a happy Monday!
Mel
Jeni
Well done, Mel! It sounds like you really did have an awesome day and trust me, you WILL lose the weight. Just stick to the program!
Now, the subject that Mel brought up today is one causing a great debate amongst nutritionists and trainers the world over. It’s like “the chicken-egg conversation” of the sports nutrition field. The question is: If you exercise first thing in the morning, should you have breakfast before or after the training?
Both options have pros and cons and I will give them to you in brief:
Exercising on an empty stomach first thing in the morning is great if your goal is to lose weight. You see, when you eat something, calories get distributed to various processes of your body and approximately 300 calories get stored in your muscles as glycogen. This glycogen is used to fuel your activities until your next meal, basically. If you use it – great; your body will then move onto stored fat as energy. If you don’t – the left-over’s will be added to the stored fat. The case to exercise first thing in the morning, before breakfast, then becomes pretty obvious. The 300-odd calories that were stored in your muscles since dinner are now fully exhausted. (Breathing, heart beat and all that “automatic” stuff that happens while you sleep costs calories, you know…) Therefore, the moment you hit the road, you are dipping straight into your “fat savings account” which is generally located around your hips and thighs.
To make a long story short, if your exercise goal is weight loss, activity first thing in the morning, on an empty stomach is a good idea.
And now comes the BUT…
But, there is another point of view. Many athletes believe that exercising on an empty tummy sends the body into hypo-glycaemic state which you may not be able to come out of for the rest of the day. This is clearly not good news if you are an athlete, concerned with your performance (speed and endurance) rather than weight loss. Not to mention, that when people exercise on an empty stomach they tend to only complete 50%-70% of the workload they would complete if they had eaten. I know that the people following this blog don’t necessarily care much about running 10K in 34 minutes or less, but it doesn’t end here.
Certain conditions, namely pre-diabetes and low blood pressure, may be adversely affected by exercising on an empty stomach, so please be careful. If you have lower than normal blood pressure or pre-diabetes (which you would only know about if you had a blood test measuring your blood glucose levels) you are doing yourself more harm than good. Rather have a small snack (a protein bar is a good idea) and make yourself happy with slightly slower weight loss than get yourself into trouble. Rather safe than sorry…
Have you guys had any experiences around exercising on empty stomach?
Ciao!
Jeni
Saturday, February 7, 2009
Fat Loss vs. Weight Loss
Today is the day of the biggest disappointment in history! I have once again, gained 0.2kg!!!
I really don’t understand this thing. I work out hard, I eat good (mostly) and after all these weeks of hard work, I am still the same. Not only that, but what really frustrates me is that everyone can see my body is changing and I am losing weight. Everyone but that damn scale!
So, I am going to put extra effort in next week. I am going to stick to the diet 100% and the same with the exercise. And if the results are not in… I am going to declare Jeni’s scale as the biggest liar of the century and will completely destroy it. Somehow…
Mel
Jeni:
Don’t be so upset, Mel. There ARE good news from your measurement session today!
Mel’s hips circumference is down by 2cm from last week (and 5cm since we started). Her waist has decreased 3cm since we started and so have her thighs. Her body fat is now at 20.5%, which is only 0.5% away from falling into the “athletic range” – the average body fat of professional athletes and sports people. This is 3% down from the start of the program on 2 January and in absolute terms means she has lost 2.2kg of fat over the last 5 weeks.
This is actually great news as her overall weight loss is 2.4kg. In other words, all the weight she has lost is fat and not muscle or water. Believe me guys, if you see her body compared to 5 weeks ago, you will immediately see the changes. Mel is right, the scale is the only one out her not acknowledging her success.
She was too upset to right about her day, which is her off day, by the way, so I will give you a brief account of it.
Mel was so upset in the morning, after the measurements that she decided to stick to the plan religiously over the next week or two and minimise the effects of off days (when she can eat or drink whatever she wants and doesn’t need to exercise) as best as possible. So she started the day with egg whites and toast and followed that with Myoplex Lite as her mid-morning snack. For lunch she had egg whites on toast again as she was planning to go out with her friends mid-afternoon. As far as I understand, that translated into greasy fish and chips from Hout Bay harbour, followed by tuna salad and a glass of wine for dinner. She also took the dogs for a 45-minute walk in the early evening, cause she was feeling too bad about the greasy food!
Anyway, I personally, think she is doing great and I would rather see 2kg loss coming from fat than 5kg coming from water. I mean, 2kg of fat is 4 blocks of butter in the supermarket. Have a look next time you are shopping and tell me if that doesn’t seem impressive.
Ciao!
Jeni
I really don’t understand this thing. I work out hard, I eat good (mostly) and after all these weeks of hard work, I am still the same. Not only that, but what really frustrates me is that everyone can see my body is changing and I am losing weight. Everyone but that damn scale!
So, I am going to put extra effort in next week. I am going to stick to the diet 100% and the same with the exercise. And if the results are not in… I am going to declare Jeni’s scale as the biggest liar of the century and will completely destroy it. Somehow…
Mel
Jeni:
Don’t be so upset, Mel. There ARE good news from your measurement session today!
Mel’s hips circumference is down by 2cm from last week (and 5cm since we started). Her waist has decreased 3cm since we started and so have her thighs. Her body fat is now at 20.5%, which is only 0.5% away from falling into the “athletic range” – the average body fat of professional athletes and sports people. This is 3% down from the start of the program on 2 January and in absolute terms means she has lost 2.2kg of fat over the last 5 weeks.
This is actually great news as her overall weight loss is 2.4kg. In other words, all the weight she has lost is fat and not muscle or water. Believe me guys, if you see her body compared to 5 weeks ago, you will immediately see the changes. Mel is right, the scale is the only one out her not acknowledging her success.
She was too upset to right about her day, which is her off day, by the way, so I will give you a brief account of it.
Mel was so upset in the morning, after the measurements that she decided to stick to the plan religiously over the next week or two and minimise the effects of off days (when she can eat or drink whatever she wants and doesn’t need to exercise) as best as possible. So she started the day with egg whites and toast and followed that with Myoplex Lite as her mid-morning snack. For lunch she had egg whites on toast again as she was planning to go out with her friends mid-afternoon. As far as I understand, that translated into greasy fish and chips from Hout Bay harbour, followed by tuna salad and a glass of wine for dinner. She also took the dogs for a 45-minute walk in the early evening, cause she was feeling too bad about the greasy food!
Anyway, I personally, think she is doing great and I would rather see 2kg loss coming from fat than 5kg coming from water. I mean, 2kg of fat is 4 blocks of butter in the supermarket. Have a look next time you are shopping and tell me if that doesn’t seem impressive.
Ciao!
Jeni
Friday, February 6, 2009
Change Your Plan in the Heat Wave
It is finally Friday! The end of my workout week!
I feel quite good about this week, so I sort of look forward to tomorrow’s weigh-in. (That’s of course, if you don’t count the Wednesday sushi incident, but I think I am still moving in the right direction… even with that)
So, today was an intervals’ running day and as usual – I preferred to do this first thing in the morning. And good thing I did! How hot was today? There would have been no way that I would have gone to the gym once the sun was up!
My meals were also influenced greatly by the heat. I don’t know about you, but I find it difficult to eat when it is so hot outside! It went something like this:
- oats with yoghurt for breakfast
- Myoplex after my workout
- 2 ostrich sausages and two mushrooms stuffed with feta for lunch
- Ostrich sausage and brinjals for almost-dinner (about 5-ish)
- A slice of toast and 3 egg whites for dinner… and an apple
I hope tomorrow is cooler than today, cause the only thing I have strength for now is to put on my bather and jump in the pool.
Mel
Jeni:
Hey,
Did you have similar experience to Mel’s today? According to SABC News it was 34 degrees in Cape Town today, but I, personally, think the weatherman is dyslexic. 43 felt more like the number.
In heat like this, there is no point in trying to stick to a “normal” routine. If you didn’t get to your exercise before 8a.m. (like Mel did) you will have to leave it till 8-9p.m. or scrap it altogether. I know that this is now what you expect to hear from the trainer that is there to motivate you, but exercise in weather like today’s is outright dangerous. So, don’t do it! (Unless of course you are Ryan Sandes, in which case these are perfect training conditions!)
Your eating should also be modified in this weather as well. If you eat a high-protein diet, you are really taking fat chances in this heat. Protein consumption increases your metabolism, which essentially increases your body temperature – the last thing you need right now!
Focus on salads and even up your fruit – foods that have a lot of water. Drink water and water only. I know how appealing a cold beer seems on a day like today, but it will dehydrate you to no end!
What I am saying is: sometimes you will have to change your plan because of external factors. Today was one of these times. One day of low protein and higher carbs (relatively speaking) will have no long term negative effects for you but you will be way more comfortable and much better equipped to deal with what’s coming.
Now go drink some cold water!
Ciao!
Jeni
I feel quite good about this week, so I sort of look forward to tomorrow’s weigh-in. (That’s of course, if you don’t count the Wednesday sushi incident, but I think I am still moving in the right direction… even with that)
So, today was an intervals’ running day and as usual – I preferred to do this first thing in the morning. And good thing I did! How hot was today? There would have been no way that I would have gone to the gym once the sun was up!
My meals were also influenced greatly by the heat. I don’t know about you, but I find it difficult to eat when it is so hot outside! It went something like this:
- oats with yoghurt for breakfast
- Myoplex after my workout
- 2 ostrich sausages and two mushrooms stuffed with feta for lunch
- Ostrich sausage and brinjals for almost-dinner (about 5-ish)
- A slice of toast and 3 egg whites for dinner… and an apple
I hope tomorrow is cooler than today, cause the only thing I have strength for now is to put on my bather and jump in the pool.
Mel
Jeni:
Hey,
Did you have similar experience to Mel’s today? According to SABC News it was 34 degrees in Cape Town today, but I, personally, think the weatherman is dyslexic. 43 felt more like the number.
In heat like this, there is no point in trying to stick to a “normal” routine. If you didn’t get to your exercise before 8a.m. (like Mel did) you will have to leave it till 8-9p.m. or scrap it altogether. I know that this is now what you expect to hear from the trainer that is there to motivate you, but exercise in weather like today’s is outright dangerous. So, don’t do it! (Unless of course you are Ryan Sandes, in which case these are perfect training conditions!)
Your eating should also be modified in this weather as well. If you eat a high-protein diet, you are really taking fat chances in this heat. Protein consumption increases your metabolism, which essentially increases your body temperature – the last thing you need right now!
Focus on salads and even up your fruit – foods that have a lot of water. Drink water and water only. I know how appealing a cold beer seems on a day like today, but it will dehydrate you to no end!
What I am saying is: sometimes you will have to change your plan because of external factors. Today was one of these times. One day of low protein and higher carbs (relatively speaking) will have no long term negative effects for you but you will be way more comfortable and much better equipped to deal with what’s coming.
Now go drink some cold water!
Ciao!
Jeni
Thursday, February 5, 2009
The Best Compliment in the World
Hey guys,
Mel here. Jeni and I are experiencing technical mis-co-ordination today, so I am just going to tell you about my day real quick.
I went to gym first thing in the morning and trained my legs and stomach. Very cool! I love working my lower body with weights now!
Just before my workout I had some egg whites on toast and after my workout I had a meal replacement shake. Then, I had a protein bar and a banana for lunch (about noon-ish) cause I had a "lunch meeting" at 3 and I knew I couldn't eat my protein bar at the restaurant while my friends were chowing their food!
So there is me, going to my lunch meeting with two friends that I last saw two weeks ago. And you know what was the first thing they said? "Girl, whatever you are doing is DA BOMB! You look totally amazing! I can't believe you are the same person I was with 2 weeks ago!" How is that for feel-good-factor?
Till tomorrow,
Mel
Mel here. Jeni and I are experiencing technical mis-co-ordination today, so I am just going to tell you about my day real quick.
I went to gym first thing in the morning and trained my legs and stomach. Very cool! I love working my lower body with weights now!
Just before my workout I had some egg whites on toast and after my workout I had a meal replacement shake. Then, I had a protein bar and a banana for lunch (about noon-ish) cause I had a "lunch meeting" at 3 and I knew I couldn't eat my protein bar at the restaurant while my friends were chowing their food!
So there is me, going to my lunch meeting with two friends that I last saw two weeks ago. And you know what was the first thing they said? "Girl, whatever you are doing is DA BOMB! You look totally amazing! I can't believe you are the same person I was with 2 weeks ago!" How is that for feel-good-factor?
Till tomorrow,
Mel
Wednesday, February 4, 2009
Skipping Meals
Hey team,
How is it going? I had a less than great day today…
Due to an unexpected variation in my schedule, I concluded (some time early this morning) that going for a run can be done in the early afternoon. I was going to finish work at 3, you see… This happens once in a blue moon in my industry (literally), so how could I pass the opportunity to sleep for an extra half hour?
Turns out, running mid-day is not so hot. Unless you are training for the Sahara dessert run! To make matters worse, I overate on sushi for lunch. (yes, it is possible!)
So try to picture me:
Stomach full of sushi,
I am the only crazy person running on the Promenade at 3p.m.
I forgot to bring some water with
It is 60 degrees outside (or so it feels)
And the wind is blowing against me (but not making it any cooler!)
All I am trying to say is… may be I bit more than I can chew with that race. It was my second day on the road today; I don’t have much time to prepare and I really stunk today… (I am not exaggerating! You should have seen me!)
May be I will feel better tomorrow…
Mel
Jeni:
Mel,
I cannot believe that this is the same person that has been working so hard this last month! Pull yourself together girl! I know it is intimidating…
21km is a long race. You have never run that long before. There are loads of hills. And so on and so forth…
You know what? You can do it! Some days you won’t feel like running and you will not be as fast and blah, blah. Stick with it! You are not always performing at 100% at work. Do you hand in your resignation on the first day you felt under the weather?
The only thing you need to watch is your eating! You see guys, what Melissa is not telling you, is that her eating was really not good today. She overate at lunch and tried to compensate for that by not eating dinner. This, of course doesn’t work and as I am typing this now (at 9p.m.) Mel is munching stuff she shouldn’t be!
It doesn’t work like that guys. You can’t make up for one thing by doing something else. If you overate, you can’t simply cut another meal off. The best thing is, of course, to not overeat. But if you do, simply have a smaller meal next time. So have a “snack” for dinner if you overdid lunch. That’s OK, as long as it doesn’t happen too often. But skipping meals will only set you back. Just don’t do it!
Ciao!
Jeni
How is it going? I had a less than great day today…
Due to an unexpected variation in my schedule, I concluded (some time early this morning) that going for a run can be done in the early afternoon. I was going to finish work at 3, you see… This happens once in a blue moon in my industry (literally), so how could I pass the opportunity to sleep for an extra half hour?
Turns out, running mid-day is not so hot. Unless you are training for the Sahara dessert run! To make matters worse, I overate on sushi for lunch. (yes, it is possible!)
So try to picture me:
Stomach full of sushi,
I am the only crazy person running on the Promenade at 3p.m.
I forgot to bring some water with
It is 60 degrees outside (or so it feels)
And the wind is blowing against me (but not making it any cooler!)
All I am trying to say is… may be I bit more than I can chew with that race. It was my second day on the road today; I don’t have much time to prepare and I really stunk today… (I am not exaggerating! You should have seen me!)
May be I will feel better tomorrow…
Mel
Jeni:
Mel,
I cannot believe that this is the same person that has been working so hard this last month! Pull yourself together girl! I know it is intimidating…
21km is a long race. You have never run that long before. There are loads of hills. And so on and so forth…
You know what? You can do it! Some days you won’t feel like running and you will not be as fast and blah, blah. Stick with it! You are not always performing at 100% at work. Do you hand in your resignation on the first day you felt under the weather?
The only thing you need to watch is your eating! You see guys, what Melissa is not telling you, is that her eating was really not good today. She overate at lunch and tried to compensate for that by not eating dinner. This, of course doesn’t work and as I am typing this now (at 9p.m.) Mel is munching stuff she shouldn’t be!
It doesn’t work like that guys. You can’t make up for one thing by doing something else. If you overate, you can’t simply cut another meal off. The best thing is, of course, to not overeat. But if you do, simply have a smaller meal next time. So have a “snack” for dinner if you overdid lunch. That’s OK, as long as it doesn’t happen too often. But skipping meals will only set you back. Just don’t do it!
Ciao!
Jeni
Tuesday, February 3, 2009
Water Retention
Hallo!
Busy days are good days! And today was one hack of a busy day! You see, the busier I am, the less time I have to think about how I feel (i.e. hungry). What I am trying to say is… I felt really awesome today.
Whatever was causing my water retention in the last couple of days is now gone and I can definitely see the changes in my body. Gosh, I look nice! I can’t wait to see what I will look like by the end of March! ;)
You have no idea how motivating it is to go to the gym floor, look in the mirror and like what you see! So, I kicked butt today! It was upper body weight training day and I really outdid myself – I am sooooo proud!
The only thing that bothers me is… what would happen if my measurement session on Saturday shows no difference to my body weight and body fat… I think I will be so devastated that I will probably drown my sorrow in bootleg moonshine…
Mel
Jeni:
Hey guys,
How are your weight loss efforts coming along?
Mel brought up a nice subject today – water retention. An unpleasant condition that happens to everyone from time to time and sometimes can really feel uncomfortable or downright sore. It also turns out to be something that most of you have no information on…
So here it goes…
There are several major causes of water retention in the body:
- regular excessive consumption of salt, sugar and/or alcohol
- not eating enough fruit and vegetables
- high levels of toxins in the body
- some prescription medication (e.g. birth control pills)
- long term use of extremely low calorie diets (1000 calories or less)
- food intolerances and allergies
- hormonal fluctuations (e.g. during menstrual cycle)
- lack of exercise
I am sure you already know most of this stuff… You know that your body holds water the day (or two) before your period. You surely know that salt makes you hold water.
But do you know that drinking water or eating high-water foods (like watermelon and cucumber) helps relieve water retention?
Diuretics, on the other side, are not as effective.
You see, there are two types of water retention – actually. Edema (this is when there is too much water in your blood) can be treated with diuretics. However, note that edema is quite a serious condition, so if you ever notice really swollen ankles or legs – consult a doctor.
The type of water retention we are talking about, doctors call it “tissue water retention”, (cause the fluid is sitting in your bodily tissues) will NOT benefit from diuretics. In fact, they can be rather harmful, as they will squeeze water out of your blood (not tissues) and cause a deficiency.
Bottom line: water retention is part of life, particularly for girls. In most cases it will go away on its own (e.g. as soon as your period comes, the symptoms will decrease) or can be treated with simple dietary changes. Drink some more water, head for Fruit & Veg city and stock up on watermelon and cucumber. Cut down the salt and sugar. Go for a walk.
And don’t take it so seriously. It’s just water, after all!
Ciao!
Jeni
Busy days are good days! And today was one hack of a busy day! You see, the busier I am, the less time I have to think about how I feel (i.e. hungry). What I am trying to say is… I felt really awesome today.
Whatever was causing my water retention in the last couple of days is now gone and I can definitely see the changes in my body. Gosh, I look nice! I can’t wait to see what I will look like by the end of March! ;)
You have no idea how motivating it is to go to the gym floor, look in the mirror and like what you see! So, I kicked butt today! It was upper body weight training day and I really outdid myself – I am sooooo proud!
The only thing that bothers me is… what would happen if my measurement session on Saturday shows no difference to my body weight and body fat… I think I will be so devastated that I will probably drown my sorrow in bootleg moonshine…
Mel
Jeni:
Hey guys,
How are your weight loss efforts coming along?
Mel brought up a nice subject today – water retention. An unpleasant condition that happens to everyone from time to time and sometimes can really feel uncomfortable or downright sore. It also turns out to be something that most of you have no information on…
So here it goes…
There are several major causes of water retention in the body:
- regular excessive consumption of salt, sugar and/or alcohol
- not eating enough fruit and vegetables
- high levels of toxins in the body
- some prescription medication (e.g. birth control pills)
- long term use of extremely low calorie diets (1000 calories or less)
- food intolerances and allergies
- hormonal fluctuations (e.g. during menstrual cycle)
- lack of exercise
I am sure you already know most of this stuff… You know that your body holds water the day (or two) before your period. You surely know that salt makes you hold water.
But do you know that drinking water or eating high-water foods (like watermelon and cucumber) helps relieve water retention?
Diuretics, on the other side, are not as effective.
You see, there are two types of water retention – actually. Edema (this is when there is too much water in your blood) can be treated with diuretics. However, note that edema is quite a serious condition, so if you ever notice really swollen ankles or legs – consult a doctor.
The type of water retention we are talking about, doctors call it “tissue water retention”, (cause the fluid is sitting in your bodily tissues) will NOT benefit from diuretics. In fact, they can be rather harmful, as they will squeeze water out of your blood (not tissues) and cause a deficiency.
Bottom line: water retention is part of life, particularly for girls. In most cases it will go away on its own (e.g. as soon as your period comes, the symptoms will decrease) or can be treated with simple dietary changes. Drink some more water, head for Fruit & Veg city and stock up on watermelon and cucumber. Cut down the salt and sugar. Go for a walk.
And don’t take it so seriously. It’s just water, after all!
Ciao!
Jeni
Monday, February 2, 2009
Quality vs. Quantity
Hey guys,
How has your Monday been?
My gym session this morning was trying. I was convinced I was going to die before the allocated 20 minutes have elapsed… but clearly not. Here I am, typing out about my ordeal and secretly laughing with pride. Yep, I did it again!
I am really seeing changes in my body now, despite what the scale says, so I am really happy. And you? Are your efforts rewarding in any way?
Melissa
Jeni:
Interval training is trying, Mel. I fully agree.
But remember the age-old “quality vs. quantity” thinking? It is applicable in fitness too. You can choose to work easy for an hour or work your butt off in a short burst of time and get it out of the way.
With the never-ending to do list of the 21-century citizen (male or female) I cannot understand how people still opt for “an easy 1 hour workout”! And for those of you who use time as the excuse (and yes, there are many of you doing that) just comment to this blog with your current weight, activity levels and diet and I will develop an interval program for you that will see you in and out of the gym in half an hour!
Ciao!
Jeni
How has your Monday been?
My gym session this morning was trying. I was convinced I was going to die before the allocated 20 minutes have elapsed… but clearly not. Here I am, typing out about my ordeal and secretly laughing with pride. Yep, I did it again!
I am really seeing changes in my body now, despite what the scale says, so I am really happy. And you? Are your efforts rewarding in any way?
Melissa
Jeni:
Interval training is trying, Mel. I fully agree.
But remember the age-old “quality vs. quantity” thinking? It is applicable in fitness too. You can choose to work easy for an hour or work your butt off in a short burst of time and get it out of the way.
With the never-ending to do list of the 21-century citizen (male or female) I cannot understand how people still opt for “an easy 1 hour workout”! And for those of you who use time as the excuse (and yes, there are many of you doing that) just comment to this blog with your current weight, activity levels and diet and I will develop an interval program for you that will see you in and out of the gym in half an hour!
Ciao!
Jeni
Sunday, February 1, 2009
Treadmill vs. Road Running
Hey guys,
How has your Sunday been?
My motivation has not evaporated at all after a day of taking stock. I have lost 3.6kg in one month, which I think is pretty impressive and is definitely the best result I have achieved in the last decade with any training or nutritional program. It has been a tough month. I went through a lot. I veered off course for pretty much half the time… But I did. I stuck with it and I feel great about it.
Now my own personal challenge for February is to step it up a notch and show Jeni what I am really made of!
I started today, actually. Remember, we were talking about me running a race yesterday? I took three steps in that direction today:
- Firstly, I registered for the race! Yep. I am in! There. Bite my dust in 68 days! (But eish, that’s an expensive thing to do… With all the timing chips and temporary running licenses and what-have-you my bill came to R200!)
- Secondly, I set up a “running track” playlist on my iPod. Old music but nice beat and fast tempo – perfect to keep me going when the legs are not cooperating.
- And thirdly, I actually went for a run!
Let me tell you guys, there is a big difference between running on a treadmill and running on the road! I really felt invincible at the gym. I finish 4km in 20 minutes! I mean… I am really great! (You have to give yourself some credit, sometimes!). But just an hour on the road nearly killed me today! Plus, the fact that Jeni took me out to Hout Bay where there is simply no flat terrain, didn’t help much. I guess I have my work cut out for me for the next two months…
And, BTW, my eating today was spot on!
Oats, free range fat free plain yoghurt and a small apple for breakfast… and organic coffee.
Snack was a slice of toast with 3 egg whites and half a disc of cheese (low fat).
For lunch I had roast turkey (about the size of a chicken breast) with salad and the same thing for dinner.
Mid-afternoon I just had a peach, cause I gave in to a nap and missed my meal time
Now it’s time for me to get mentally prepared for tomorrow. It is apparently sprints day.
Have a great week!
Melissa
Jeni:
I am so proud of you Mel! I really am!
3.6kgs in one month is quite an achievement! I know that in comparison to what you see on The Biggest Looser it might appear insignificant, but for a person who is not morbidly obese, who works full time (and more) and has a number of other commitments, your results are truly remarkable. Well done and keep it up!
The subject of tread mill vs. road running is quite a curious one. As anyone who has tried it will tell you, the two are completely different. They are simply miles apart (excuse the pun).
In my experience, the treadmill is great for interval training (what Melissa calls sprints). You can measure your exact speed and exact time with ease. But don’t be fooled by the speed you reach on the treadmill. Chances are, you are much slower on the road. Part of it is obviously the resistance of air or wind when you are running outside. But the movement of the body is also quite different if you look at it physiologically. I am not going to give you a lecture now in biokinetics, but basically your hamstrings do a lot more work on the tread mill, whereas the quads and knees absorb the load on the road.
Road running, on the other side, has a therapeutic effect. No, I am not crazy! It is a documented phenomenon. Google it if you don’t believe me! And with all the great weather we have here in the cape, I don’t see why would anyone close themselves in a room full of sweaty people and recycled air to run!
To make a long story short, both road running and indoor running have their pros and cons and mixing the two is probably your best bet. At the end of the day, what matters is that you stick with your program. Wherever it is that you feel comfortable.
For those of you who also want to work towards a specific race but are not ready for half a marathon yet, visit www.runsa.co.za for a complete list of running and walking events throughout SA.
Still a walker? Nothing wrong with that – best exercise in the world, in fact! Go to the archive of this blog and see the post on running vs. walking if that interests you. It’s quite a debatable subject, actually, so may be we can chat about it again sometime. What are your views on it?
Ciao!
Jeni
How has your Sunday been?
My motivation has not evaporated at all after a day of taking stock. I have lost 3.6kg in one month, which I think is pretty impressive and is definitely the best result I have achieved in the last decade with any training or nutritional program. It has been a tough month. I went through a lot. I veered off course for pretty much half the time… But I did. I stuck with it and I feel great about it.
Now my own personal challenge for February is to step it up a notch and show Jeni what I am really made of!
I started today, actually. Remember, we were talking about me running a race yesterday? I took three steps in that direction today:
- Firstly, I registered for the race! Yep. I am in! There. Bite my dust in 68 days! (But eish, that’s an expensive thing to do… With all the timing chips and temporary running licenses and what-have-you my bill came to R200!)
- Secondly, I set up a “running track” playlist on my iPod. Old music but nice beat and fast tempo – perfect to keep me going when the legs are not cooperating.
- And thirdly, I actually went for a run!
Let me tell you guys, there is a big difference between running on a treadmill and running on the road! I really felt invincible at the gym. I finish 4km in 20 minutes! I mean… I am really great! (You have to give yourself some credit, sometimes!). But just an hour on the road nearly killed me today! Plus, the fact that Jeni took me out to Hout Bay where there is simply no flat terrain, didn’t help much. I guess I have my work cut out for me for the next two months…
And, BTW, my eating today was spot on!
Oats, free range fat free plain yoghurt and a small apple for breakfast… and organic coffee.
Snack was a slice of toast with 3 egg whites and half a disc of cheese (low fat).
For lunch I had roast turkey (about the size of a chicken breast) with salad and the same thing for dinner.
Mid-afternoon I just had a peach, cause I gave in to a nap and missed my meal time
Now it’s time for me to get mentally prepared for tomorrow. It is apparently sprints day.
Have a great week!
Melissa
Jeni:
I am so proud of you Mel! I really am!
3.6kgs in one month is quite an achievement! I know that in comparison to what you see on The Biggest Looser it might appear insignificant, but for a person who is not morbidly obese, who works full time (and more) and has a number of other commitments, your results are truly remarkable. Well done and keep it up!
The subject of tread mill vs. road running is quite a curious one. As anyone who has tried it will tell you, the two are completely different. They are simply miles apart (excuse the pun).
In my experience, the treadmill is great for interval training (what Melissa calls sprints). You can measure your exact speed and exact time with ease. But don’t be fooled by the speed you reach on the treadmill. Chances are, you are much slower on the road. Part of it is obviously the resistance of air or wind when you are running outside. But the movement of the body is also quite different if you look at it physiologically. I am not going to give you a lecture now in biokinetics, but basically your hamstrings do a lot more work on the tread mill, whereas the quads and knees absorb the load on the road.
Road running, on the other side, has a therapeutic effect. No, I am not crazy! It is a documented phenomenon. Google it if you don’t believe me! And with all the great weather we have here in the cape, I don’t see why would anyone close themselves in a room full of sweaty people and recycled air to run!
To make a long story short, both road running and indoor running have their pros and cons and mixing the two is probably your best bet. At the end of the day, what matters is that you stick with your program. Wherever it is that you feel comfortable.
For those of you who also want to work towards a specific race but are not ready for half a marathon yet, visit www.runsa.co.za for a complete list of running and walking events throughout SA.
Still a walker? Nothing wrong with that – best exercise in the world, in fact! Go to the archive of this blog and see the post on running vs. walking if that interests you. It’s quite a debatable subject, actually, so may be we can chat about it again sometime. What are your views on it?
Ciao!
Jeni
Saturday, January 31, 2009
Time for a New Challenge
The day of justice has arrived and if you read my last blog you won’t be real surprised about the results. (Especially after Jeni’s wrap-over-the-knuckles comments!) But it is not that bad really. I am 56.5kg today, which is only 0.2 kg lighter than last week, but there is more to it than that!
Firstly, I am suffering from serious water retention. I can’t even move the ring on my finger, which usually slips off by itself. And secondly, my girth measurements have decreased (ever so slightly, but still!)
So, I am moving in the right direction. It is not as fast as I would like it to be, but there are certain things I simply can’t rush, right?
May be I just need to focus on something else… besides the scale. Today, while Jeni was taking my measurements she was motivating me to register for the Two Oceans half marathon. I might just do that…
Melissa
Jeni:
Hi guys,
If you are following Mel’s program, today should be a well-deserved off day for all of you. I hope you all enjoyed it!
Psychologically it does help sometimes when you take your focus away from the weight. Concentrate on a different goal – like running a 10K race, holding a very hard yoga pose for 5 breaths or I don’t know… entering one of Quinton Chong’s mu thai competitions.
The weight will come off. I promise you! But it does take time! And in today’s culture of instant gratification, keeping your eyes on the scale all the time is one sure way to get de-motivated way before you see results. So, think of some new challenge that you would like to concur and let us know what your goal is.
Ciao!
Jeni
Firstly, I am suffering from serious water retention. I can’t even move the ring on my finger, which usually slips off by itself. And secondly, my girth measurements have decreased (ever so slightly, but still!)
So, I am moving in the right direction. It is not as fast as I would like it to be, but there are certain things I simply can’t rush, right?
May be I just need to focus on something else… besides the scale. Today, while Jeni was taking my measurements she was motivating me to register for the Two Oceans half marathon. I might just do that…
Melissa
Jeni:
Hi guys,
If you are following Mel’s program, today should be a well-deserved off day for all of you. I hope you all enjoyed it!
Psychologically it does help sometimes when you take your focus away from the weight. Concentrate on a different goal – like running a 10K race, holding a very hard yoga pose for 5 breaths or I don’t know… entering one of Quinton Chong’s mu thai competitions.
The weight will come off. I promise you! But it does take time! And in today’s culture of instant gratification, keeping your eyes on the scale all the time is one sure way to get de-motivated way before you see results. So, think of some new challenge that you would like to concur and let us know what your goal is.
Ciao!
Jeni
Friday, January 30, 2009
Stop Cheating!
Hey guys,
Happy Friday! Are you behaving yourselves?
I have to admit that today I was not on my best behaviour. It all started well – went to gym in the morning, did my cardio. Actually did better than usual – I raised my speed by 0.5km/h all along. Had oats for breakfast, then a meal replacement shake mid-morning, rye spaghetti bolognaise (ostrich) and grapes for lunch and a protein bar for snack. But then came the end of the work week and in my working environment, this means sundowners. Under the circumstances, I still did OK… I think… All I head was a glass of chardonnay and two slices of pizza for dinner. (Oh, and about 30g – four squares – of sugar-free chocolate.
Well, tomorrow is the day of justice… Let’s see what the scale says…
Mel
Jeni:
Mel,
This is not on! Cheating will not take you anywhere, so the sooner you stop it, the sooner you will reach your goal! Cheat day is on Saturday! Pull yourself together and stop giving in to other people’s lifestyle… unless you want to look like them!
If there is one thing I want you to remember and keep with you out of this plan, it is that YOU and no one else is in control.
You choose how much and what to eat, no matter if you are out or at home.
You choose what to order when the waiter comes and there always IS a good option. (I have never been to a restaurant that does not serve water!)
And no one can ever ridicule you about your choices if you make the first joke about healthy eating… (“I feel exotic tonight, waiter, can I have some sashimi and steamed cucumber please?”)
So stop making excuses (We all know that’s what they are, right?), get your priorities straight and reach for your goals!
See you tomorrow at the scale, Mel!
Jeni
Happy Friday! Are you behaving yourselves?
I have to admit that today I was not on my best behaviour. It all started well – went to gym in the morning, did my cardio. Actually did better than usual – I raised my speed by 0.5km/h all along. Had oats for breakfast, then a meal replacement shake mid-morning, rye spaghetti bolognaise (ostrich) and grapes for lunch and a protein bar for snack. But then came the end of the work week and in my working environment, this means sundowners. Under the circumstances, I still did OK… I think… All I head was a glass of chardonnay and two slices of pizza for dinner. (Oh, and about 30g – four squares – of sugar-free chocolate.
Well, tomorrow is the day of justice… Let’s see what the scale says…
Mel
Jeni:
Mel,
This is not on! Cheating will not take you anywhere, so the sooner you stop it, the sooner you will reach your goal! Cheat day is on Saturday! Pull yourself together and stop giving in to other people’s lifestyle… unless you want to look like them!
If there is one thing I want you to remember and keep with you out of this plan, it is that YOU and no one else is in control.
You choose how much and what to eat, no matter if you are out or at home.
You choose what to order when the waiter comes and there always IS a good option. (I have never been to a restaurant that does not serve water!)
And no one can ever ridicule you about your choices if you make the first joke about healthy eating… (“I feel exotic tonight, waiter, can I have some sashimi and steamed cucumber please?”)
So stop making excuses (We all know that’s what they are, right?), get your priorities straight and reach for your goals!
See you tomorrow at the scale, Mel!
Jeni
Thursday, January 29, 2009
Don't Be Scared to Pick Up The Weights
Hey guys,
How has your day been?
I achieved quite a bit today and my energy has been up there, which is great! I hit the gym first thing in the morning – before heading off to work and let me tell you, that was a good decision. I am getting more and more convinced that I am actually a morning person. Plus, the bonus for my workout today – Mr. Men’s Health Look of the Year 2007 was training right next to me. How is that for motivation!
My body feels a bit bloated today, but the roots of this are hormonal, more than anything else.
Further, I have just discovered DA BOMB of meal replacements! It’s called Myoplex Lite and it is delectable! I mean it tastes awesome! I am in love…
The bad news, of course, (you knew that was coming, right?) is that it costs about as much as dinner at Beluga, but stay tuned for my next body fat measurements and you will see if it’s worth the cash!
My meals and exercise for today:
Gym @ 6:30a.m.
5 min rowing to warm up
Chest – presses with dumbbells, lying on the Swiss ball – 5 sets of 12 repetitions with 11kg dumbbells
Back – assisted pull up machine – 5 sets of 12 with assistance of 30kg
Shoulders – machine shoulder press – 5 sets of 12 with 22.5kg
Triceps – rope pressdown – 5 set of 12 with 30kg
Biceps – cable curl – 5 sets of 12 with 20kg
Note to girls: Don’t be afraid to lift heavy! I am a tiny person with main focus on losing weight (not building muscles) and pushing heavy weights works! Actually, I think the lower intensity of my weight training while I was away has to do with my lack of progress… just a theory…
Breakfast: 3 egg whites, feta cheese and toast
Snack: Myoplex shake
Lunch: Rye taglietelle bolognaise with feta
Snack: Protein bar
Dinner: Skinless chicken with salad
See yall tomorrow bright and early! Virgin Active awaits!
Mel
Jeni:
Thanks Mel!
You are right to some degree – lack of intensity in weight training may slow down your progress, but temporary “easy days” are unlikely to have a long term negative effect on your physique. In fact, the opposite is true. Your body does need to rest some time and occasional (note – this is the key word here!) easing off is actually good for your muscles. Remember, your muscles are rebuilt while you rest, not while you train.
But on the subject of girls lifting heavy… (here I go… someone stop me please… I am very passionate about this issue!)
FACT: Girls will NOT get big/bulky/masculine/whatever-you-want-to-call-it by lifting heavier weights!
Girls, weights are your best friend when it comes to weight loss. Really!
If you build 1kg of muscle, this muscle will consume on average 25 calories per hour every day without you doing anything about it! This means, you can basically eat an extra meal a day and get away with it (i.e. not put on weight) simply because you have muscle!
And this is the reason why you will not get bulky! Let me explain:
25 calories per hour is a lot of calories! Your body (whose main focus is to conserve energy, be efficient and survive) sees this as a big expense and it’s right. Your heart and lungs consume about that many calories themselves. The body doesn’t want to expand all this energy on simply “maintaining muscle” so it tries to resist it. You know… the same way your heart tells you that you absolutely need the red Louis Viutton heels and your mind tries to convince you that you don’t. Your mind sees the shoes as an unnecessary indulgence that is simply too expensive.
Exactly the same way the body sees excess muscle as “expensive” to maintain (think calories are the body’s currency) and will not cooperate with you when trying to “get big”.
In order to get to look like those ladies (if you can call them that) that you have seen in the bodybuilding websites, it takes a lot more than a few training sessions at the gym, I can assure you. I personally squat twice my body weight (which is in excess of 100kg) all the time and continuously get compliments on how lovely my legs look!
Unless you are going to shoot yourself with growth hormone and anabolic steroids, consume humongous amounts of protein AND train like a dog, chances of you getting bigger than you like are slim to none.
Plus, if it’s going to happen, do you really think it happens overnight? I mean, do you think you can go to the gym today, push these really heavy weights around for an hour, go to sleep tonight and wake up in the morning looking like Lenda Murray? What I am saying is, you will see yourself in the mirror all the time. The moment you see something you don’t like – just stop. It’s as easy as that!
But really, if you don’t believe me, you can ask Mr. Men’s Health Look of the Year tomorrow, Mel?
;)
Jeni
How has your day been?
I achieved quite a bit today and my energy has been up there, which is great! I hit the gym first thing in the morning – before heading off to work and let me tell you, that was a good decision. I am getting more and more convinced that I am actually a morning person. Plus, the bonus for my workout today – Mr. Men’s Health Look of the Year 2007 was training right next to me. How is that for motivation!
My body feels a bit bloated today, but the roots of this are hormonal, more than anything else.
Further, I have just discovered DA BOMB of meal replacements! It’s called Myoplex Lite and it is delectable! I mean it tastes awesome! I am in love…
The bad news, of course, (you knew that was coming, right?) is that it costs about as much as dinner at Beluga, but stay tuned for my next body fat measurements and you will see if it’s worth the cash!
My meals and exercise for today:
Gym @ 6:30a.m.
5 min rowing to warm up
Chest – presses with dumbbells, lying on the Swiss ball – 5 sets of 12 repetitions with 11kg dumbbells
Back – assisted pull up machine – 5 sets of 12 with assistance of 30kg
Shoulders – machine shoulder press – 5 sets of 12 with 22.5kg
Triceps – rope pressdown – 5 set of 12 with 30kg
Biceps – cable curl – 5 sets of 12 with 20kg
Note to girls: Don’t be afraid to lift heavy! I am a tiny person with main focus on losing weight (not building muscles) and pushing heavy weights works! Actually, I think the lower intensity of my weight training while I was away has to do with my lack of progress… just a theory…
Breakfast: 3 egg whites, feta cheese and toast
Snack: Myoplex shake
Lunch: Rye taglietelle bolognaise with feta
Snack: Protein bar
Dinner: Skinless chicken with salad
See yall tomorrow bright and early! Virgin Active awaits!
Mel
Jeni:
Thanks Mel!
You are right to some degree – lack of intensity in weight training may slow down your progress, but temporary “easy days” are unlikely to have a long term negative effect on your physique. In fact, the opposite is true. Your body does need to rest some time and occasional (note – this is the key word here!) easing off is actually good for your muscles. Remember, your muscles are rebuilt while you rest, not while you train.
But on the subject of girls lifting heavy… (here I go… someone stop me please… I am very passionate about this issue!)
FACT: Girls will NOT get big/bulky/masculine/whatever-you-want-to-call-it by lifting heavier weights!
Girls, weights are your best friend when it comes to weight loss. Really!
If you build 1kg of muscle, this muscle will consume on average 25 calories per hour every day without you doing anything about it! This means, you can basically eat an extra meal a day and get away with it (i.e. not put on weight) simply because you have muscle!
And this is the reason why you will not get bulky! Let me explain:
25 calories per hour is a lot of calories! Your body (whose main focus is to conserve energy, be efficient and survive) sees this as a big expense and it’s right. Your heart and lungs consume about that many calories themselves. The body doesn’t want to expand all this energy on simply “maintaining muscle” so it tries to resist it. You know… the same way your heart tells you that you absolutely need the red Louis Viutton heels and your mind tries to convince you that you don’t. Your mind sees the shoes as an unnecessary indulgence that is simply too expensive.
Exactly the same way the body sees excess muscle as “expensive” to maintain (think calories are the body’s currency) and will not cooperate with you when trying to “get big”.
In order to get to look like those ladies (if you can call them that) that you have seen in the bodybuilding websites, it takes a lot more than a few training sessions at the gym, I can assure you. I personally squat twice my body weight (which is in excess of 100kg) all the time and continuously get compliments on how lovely my legs look!
Unless you are going to shoot yourself with growth hormone and anabolic steroids, consume humongous amounts of protein AND train like a dog, chances of you getting bigger than you like are slim to none.
Plus, if it’s going to happen, do you really think it happens overnight? I mean, do you think you can go to the gym today, push these really heavy weights around for an hour, go to sleep tonight and wake up in the morning looking like Lenda Murray? What I am saying is, you will see yourself in the mirror all the time. The moment you see something you don’t like – just stop. It’s as easy as that!
But really, if you don’t believe me, you can ask Mr. Men’s Health Look of the Year tomorrow, Mel?
;)
Jeni
Wednesday, January 28, 2009
And We Are Back...
Hey guys,
First things first. Big apology for the sudden disappearance of this blog. There were several factors involved in it – technical glitches, my unexpected emergency trip and Melissa’s business travel. I hope that this “road bump” into our (Melissa’s and mine) journey did not result in a reciprocal move on your side.
You see… that’s the thing about life. You will get going on something, you will make progress, everything will be going smoothly… and then… a curve ball comes your way. Your child gets sick, your best friend gets dumped a month before her wedding, you get a promotion at work and have to double your workload overnight… You know the list.
As much as the fitness magazines try to tell you that “you shouldn’t let these things distract you”, the reality of life is that they will. I mean, how many of you will leave your child alone at home with a fever because the plan was to go for a run at this time and I have to do it, no matter what?
The good news is that falling off the proverbial wagon is nowhere near as important as it is made out to be. Everyone falls off. I have fallen off and I am an ex pro-fitness competitor!
What really matters, though, is how quickly you get back on. That’s what separates the achievers, the winners, the aces from the crowd. So, if you happen to take the break while we were putting out fires – finish reading, dust off your tekkies and set up your alarm for gym session.
Now, let’s hear Melissa’s journey over the last two weeks…
Melissa:
I am so happy to be back! Let me first apologize for storming off without letting Jeni or anyone else know what is going on. I know that I made certain commitments about three and a half weeks ago and I am by no means backing out. But as you might have figured out by now… my work is hectic. I work in the film industry where things change hourly (if I am lucky) and sudden trips during filming season (which ends in 4 weeks) are the norm rather than the exception.
I went on a film shoot in Mozambique for 10 days and unfortunately wasn’t able to fit in the blog with my work load. (I barely made my workout sessions!)
I think I did really well on the trip – under the circumstances (catering companies that don’t offer much choice and very limited exercise opportunities). Exactly 4 hours after I landed back in CT, I had my first session back with Jeni and we did some measurements – just to assess the damage. The results are bitter-sweet for me.
I have gained 0.2kg. I have lost about a centimetre on each of the measurement points. And my body fat is stable – no movement. On the one side, I am happy I didn’t gain (heaven forbid!) but I am also a bit disappointed. You have no idea how hard I worked guys! I did not miss a single workout on the trip! Sometimes I had to modify the routine based on what was available, but I would say I was 80%-90% on plan. The same with my eating… Yes I did have 3 capirinias and 2 glasses of wine on closing night, but overall, I maintained and stuck to the plan pretty much. And I get a 0.2kg gain! I mean, I didn’t expect the same results as what I had in the first 10 days (2.7kg loss) but still…
Anyway, “no point crying over spilt milk” my mom used to say. I am now looking forward and maintaining a positive attitude! I just went to buy myself some more meal replacement shakes and bars and all the healthy stuff that my fridge should host and I will see you all at gym – bright and early!
Mel
First things first. Big apology for the sudden disappearance of this blog. There were several factors involved in it – technical glitches, my unexpected emergency trip and Melissa’s business travel. I hope that this “road bump” into our (Melissa’s and mine) journey did not result in a reciprocal move on your side.
You see… that’s the thing about life. You will get going on something, you will make progress, everything will be going smoothly… and then… a curve ball comes your way. Your child gets sick, your best friend gets dumped a month before her wedding, you get a promotion at work and have to double your workload overnight… You know the list.
As much as the fitness magazines try to tell you that “you shouldn’t let these things distract you”, the reality of life is that they will. I mean, how many of you will leave your child alone at home with a fever because the plan was to go for a run at this time and I have to do it, no matter what?
The good news is that falling off the proverbial wagon is nowhere near as important as it is made out to be. Everyone falls off. I have fallen off and I am an ex pro-fitness competitor!
What really matters, though, is how quickly you get back on. That’s what separates the achievers, the winners, the aces from the crowd. So, if you happen to take the break while we were putting out fires – finish reading, dust off your tekkies and set up your alarm for gym session.
Now, let’s hear Melissa’s journey over the last two weeks…
Melissa:
I am so happy to be back! Let me first apologize for storming off without letting Jeni or anyone else know what is going on. I know that I made certain commitments about three and a half weeks ago and I am by no means backing out. But as you might have figured out by now… my work is hectic. I work in the film industry where things change hourly (if I am lucky) and sudden trips during filming season (which ends in 4 weeks) are the norm rather than the exception.
I went on a film shoot in Mozambique for 10 days and unfortunately wasn’t able to fit in the blog with my work load. (I barely made my workout sessions!)
I think I did really well on the trip – under the circumstances (catering companies that don’t offer much choice and very limited exercise opportunities). Exactly 4 hours after I landed back in CT, I had my first session back with Jeni and we did some measurements – just to assess the damage. The results are bitter-sweet for me.
I have gained 0.2kg. I have lost about a centimetre on each of the measurement points. And my body fat is stable – no movement. On the one side, I am happy I didn’t gain (heaven forbid!) but I am also a bit disappointed. You have no idea how hard I worked guys! I did not miss a single workout on the trip! Sometimes I had to modify the routine based on what was available, but I would say I was 80%-90% on plan. The same with my eating… Yes I did have 3 capirinias and 2 glasses of wine on closing night, but overall, I maintained and stuck to the plan pretty much. And I get a 0.2kg gain! I mean, I didn’t expect the same results as what I had in the first 10 days (2.7kg loss) but still…
Anyway, “no point crying over spilt milk” my mom used to say. I am now looking forward and maintaining a positive attitude! I just went to buy myself some more meal replacement shakes and bars and all the healthy stuff that my fridge should host and I will see you all at gym – bright and early!
Mel
Wednesday, January 14, 2009
The Importance of Rest
Hey guys,
Today is technically speaking the end of my second week on the plan. I should be having my “off day” (good – eat what I want and no gym; bad – measurements) but I volunteered to keep going till the weekend. It is much easier (socially) to have my off day on Saturday or Sunday.
My day wasn’t great but I did my best under the circumstances. To begin with, work is hectic. I was up till 4am last might working on a deadline and caffeine is what kept me going for most of the day. I made a sad attempt at gym – my interval cardio routine, but at only three hours of sleep, I wasn’t functioning at my best. I survived 15 minutes (out of the planned 20) but simply collapsed after that. Later on I managed to “steal” a 2-hour nap and then went for a walk with my dogs to make up for it…
On the eating front things were better (if you don’t count the caffeine) but I think it’s because my disrupted schedule somehow confused my appetite and I didn’t feel hungry at all. Just tired.
I had oats in the morning, with some cottage cheese and a peach. Then for lunch I had some skinless chicken with greens and the same for dinner. When it was time for my first snack, I had a meal replacement shake and when it was time for my second one – I was sleep…
The strange thing is how much a single all-nighter set me back. It really surprised me! What happened to the days when we used to go clubbing all night and back to work in the morning? I have to go sleep now…
Cheers,
Melissa
Jeni:
Mel, I am proud of you!
Honestly, I don’t know many people who would work all night, go to the office the next day and still try to hit the gym. Your motivation is outstanding and this is what will make you a winner in the losing game!
Now, on the subject of sleep, rest and weight loss, here is the science:
Adequate rest could play an important role in shedding pounds. It might seem like one more thing added to the long to-do list for losing weight, but paying attention to sleep patterns and getting the recommended amount of shuteye might help with reducing the number on the scale.
Sleep deprivation influences two hormones that play a major role in appetite. Ghrelin is a hormone that is responsible for increasing appetite. Leptin is a hormone that lets the brain know when the body is full, therefore decreasing appetite.
When sleep deprivation occurs there is a decrease in leptin (the full hormone) and an increase ghrelin (the appetite hormone). This leads to an increase in appetite overall. It appears that this can result in hunger and increased food intake the day following a night of too little sleep.
Keeping food intake and hunger in check to lose weight is difficult to begin with. When hormones are involved, due to lack of rest, weight loss success might be reduced because of the desire to increase food intake.
Bottom line: establish a good daily routine – one involving (ideally) 8 hours of sleep, daily exercise and clean diet and stick to it. The pounds will melt off. Just stick with the plan and give it time.
Good luck!
Jeni
Today is technically speaking the end of my second week on the plan. I should be having my “off day” (good – eat what I want and no gym; bad – measurements) but I volunteered to keep going till the weekend. It is much easier (socially) to have my off day on Saturday or Sunday.
My day wasn’t great but I did my best under the circumstances. To begin with, work is hectic. I was up till 4am last might working on a deadline and caffeine is what kept me going for most of the day. I made a sad attempt at gym – my interval cardio routine, but at only three hours of sleep, I wasn’t functioning at my best. I survived 15 minutes (out of the planned 20) but simply collapsed after that. Later on I managed to “steal” a 2-hour nap and then went for a walk with my dogs to make up for it…
On the eating front things were better (if you don’t count the caffeine) but I think it’s because my disrupted schedule somehow confused my appetite and I didn’t feel hungry at all. Just tired.
I had oats in the morning, with some cottage cheese and a peach. Then for lunch I had some skinless chicken with greens and the same for dinner. When it was time for my first snack, I had a meal replacement shake and when it was time for my second one – I was sleep…
The strange thing is how much a single all-nighter set me back. It really surprised me! What happened to the days when we used to go clubbing all night and back to work in the morning? I have to go sleep now…
Cheers,
Melissa
Jeni:
Mel, I am proud of you!
Honestly, I don’t know many people who would work all night, go to the office the next day and still try to hit the gym. Your motivation is outstanding and this is what will make you a winner in the losing game!
Now, on the subject of sleep, rest and weight loss, here is the science:
Adequate rest could play an important role in shedding pounds. It might seem like one more thing added to the long to-do list for losing weight, but paying attention to sleep patterns and getting the recommended amount of shuteye might help with reducing the number on the scale.
Sleep deprivation influences two hormones that play a major role in appetite. Ghrelin is a hormone that is responsible for increasing appetite. Leptin is a hormone that lets the brain know when the body is full, therefore decreasing appetite.
When sleep deprivation occurs there is a decrease in leptin (the full hormone) and an increase ghrelin (the appetite hormone). This leads to an increase in appetite overall. It appears that this can result in hunger and increased food intake the day following a night of too little sleep.
Keeping food intake and hunger in check to lose weight is difficult to begin with. When hormones are involved, due to lack of rest, weight loss success might be reduced because of the desire to increase food intake.
Bottom line: establish a good daily routine – one involving (ideally) 8 hours of sleep, daily exercise and clean diet and stick to it. The pounds will melt off. Just stick with the plan and give it time.
Good luck!
Jeni
Tuesday, January 13, 2009
My Relationship wtih Food
Hey guys,
Today was a great day for me… overall. Once again, I did not get up at the first ring of my alarm (I wonder if I will ever get back into the early morning mode) and there were no leftovers to pack for lunch. My meals, therefore, consisted of canned pilchards and canned peas. Now, I know that if you are even halfway paying attention to my dabbles, you wouldn’t be able to move past the grossness of this. But hear me out.
Since I started this plan (almost) two weeks ago, I had to drastically change my eating habits. I am a person who consumes vast quantities of food and honestly, most of my day was centered around “what am I going to shove up my mouth next”. Clearly, this wasn’t going to work on the plan as I had to:
a) eat at very regular intervals
b) eat very specific (less than exciting) foods
I had to come up with a strategy to deal with this and my solution was to focus on other stuff. Basically, keep myself busy, so I don’t have time to think about food. (Well, I still HAVE TO think about food cause if I don’t plan in advance I am in trouble, but you get my point!)
Food has now become just a “chore” of sort for me. I no longer eat for the taste or to get full or anything. I know it’s time for me to eat (I have an alarm), I eat my meal and then I keep going. No emotion whatsoever. It takes a bit of time to get here, but guys, when you get to this point – it is so much easier!
Here is a list of my meals and exercise for those of you that follow the plan:
Breakfast: 2 egg whites, 1 egg (scrambled) and a slice of toast
Mid-morning: ½ can pilchards with ½ can peas
Lunch: exactly the same plus an apple
Mid-afternoon: 1 small protein bar
Dinner: 2 skinless pieces chicken, salad and 1 peach for dessert
Legs workout routine:
Squats – 5 sets of 12 followed by a set of leg extensions
Deadlifts – same sequence, followed by lying leg curls
Standing calf raises – 3 sets followed by 2 sets of seated calf raises. All 12.
Stomach crunches – I had 10 minutes to do as many repetitions and variations of crunches as I could!
Till tomorrow!
Melissa
Jeni:
A person’s relationship with food is the single most critical factor that will make or break your weight loss plan. And it is ALWAYS a complicated one!
We eat to sustain ourselves but there is so much more to it. We eat when we are happy. We eat when we are sad. We eat when we are lonely. We eat to celebrate. There is virtually no human emotion that can not be associated with a meal occasion. We have birthday dinners, graduation meals, wedding receptions… even wakes… where others eat once we die!
Not that there is anything wrong with eating to commemorate certain occasions, but the problem is that food has been pretty much removed from its basic primary function – to sustain our bodies. And just like Melissa discovered – once you get to the point where you eat out of necessity, your weight problem will be solved. (Even if you just eat carbs!) Do you need some guidance how to get there? Write to us!
Ciao!
Jeni
Today was a great day for me… overall. Once again, I did not get up at the first ring of my alarm (I wonder if I will ever get back into the early morning mode) and there were no leftovers to pack for lunch. My meals, therefore, consisted of canned pilchards and canned peas. Now, I know that if you are even halfway paying attention to my dabbles, you wouldn’t be able to move past the grossness of this. But hear me out.
Since I started this plan (almost) two weeks ago, I had to drastically change my eating habits. I am a person who consumes vast quantities of food and honestly, most of my day was centered around “what am I going to shove up my mouth next”. Clearly, this wasn’t going to work on the plan as I had to:
a) eat at very regular intervals
b) eat very specific (less than exciting) foods
I had to come up with a strategy to deal with this and my solution was to focus on other stuff. Basically, keep myself busy, so I don’t have time to think about food. (Well, I still HAVE TO think about food cause if I don’t plan in advance I am in trouble, but you get my point!)
Food has now become just a “chore” of sort for me. I no longer eat for the taste or to get full or anything. I know it’s time for me to eat (I have an alarm), I eat my meal and then I keep going. No emotion whatsoever. It takes a bit of time to get here, but guys, when you get to this point – it is so much easier!
Here is a list of my meals and exercise for those of you that follow the plan:
Breakfast: 2 egg whites, 1 egg (scrambled) and a slice of toast
Mid-morning: ½ can pilchards with ½ can peas
Lunch: exactly the same plus an apple
Mid-afternoon: 1 small protein bar
Dinner: 2 skinless pieces chicken, salad and 1 peach for dessert
Legs workout routine:
Squats – 5 sets of 12 followed by a set of leg extensions
Deadlifts – same sequence, followed by lying leg curls
Standing calf raises – 3 sets followed by 2 sets of seated calf raises. All 12.
Stomach crunches – I had 10 minutes to do as many repetitions and variations of crunches as I could!
Till tomorrow!
Melissa
Jeni:
A person’s relationship with food is the single most critical factor that will make or break your weight loss plan. And it is ALWAYS a complicated one!
We eat to sustain ourselves but there is so much more to it. We eat when we are happy. We eat when we are sad. We eat when we are lonely. We eat to celebrate. There is virtually no human emotion that can not be associated with a meal occasion. We have birthday dinners, graduation meals, wedding receptions… even wakes… where others eat once we die!
Not that there is anything wrong with eating to commemorate certain occasions, but the problem is that food has been pretty much removed from its basic primary function – to sustain our bodies. And just like Melissa discovered – once you get to the point where you eat out of necessity, your weight problem will be solved. (Even if you just eat carbs!) Do you need some guidance how to get there? Write to us!
Ciao!
Jeni
Monday, January 12, 2009
Planning
Hey guys,
How are your efforts paying off so far?
I am getting quite used to my plan now with what I used to call “rabbit food” now forming the base of my menu and the televised thread mill – my new BFF. Like most of you, I was on leave till last week, but despite today being my 6th day in the office – I am still struggling with fitting my meals into my work day. And by the looks of today – it is only going to get tougher. 2009 will definitely by a kick-ass year!
The problems I experienced today was, in retrospect, caused by lack of foresight and contingency planning. I have gotten used to my five meals a day and the split amongst them and the scheduling and the so forth. But what happens when you feel a bit hungrier than usual or the afternoon meeting gets a bit longer than expected and you have no “back up meals” in your bag? You have two choices – either starve (bad in the grand scheme of things) or eat something that you shouldn’t (equally undesirable). I was in such a situation today and chose, what I considered, an amicable in-between solution.
So, what happened is: I had my breakfast (oats, yoghurt and fruit) and hit the gym before work. When I got to the office I had my “second meal” – protein bar and then – my carefully packed lunch around 12. (Ostrich meat balls and green salad with reduced fat feta cheese.) Mid-afternoon, I had my meal replacement shake and was ready to go home to cook my delicious (slimming) dinner around 5. Unfortunately, it was not to be. I was stuck in a meeting till 6:30 and seemed like I was going to get a “homework assignment” to bring to the office in the morning. My solution was to sneak in a slice of toast during a “bio break” from the meeting around 4 o’clock, which kept me alive (figuratively and literally speaking) till I could get to dinner – skinless chicken & peas.
Now, I have to go work…
Good night!
Mel
Jeni:
Mel put it down so perfectly… I am not sure if there is anything more to say!
Having a slice of toast when you are in “crunch time” at the office, really was a marvellous solution. While your muscles, heart and organs can use carbs & fat or protein for energy (although they prefer carbs), the brain cannot use protein. Thus, if you are involved in a highly cognitive activity (e.g. brainstorming, business meeting, etc.) the added carbs (from the bread) will go straight to fuel the brain’s activity with no negative consequences to your waist line.
Just remember that the brain only needs 100-150 calories at the time, so stick to one slice of toast.
Ciao!
Jeni
How are your efforts paying off so far?
I am getting quite used to my plan now with what I used to call “rabbit food” now forming the base of my menu and the televised thread mill – my new BFF. Like most of you, I was on leave till last week, but despite today being my 6th day in the office – I am still struggling with fitting my meals into my work day. And by the looks of today – it is only going to get tougher. 2009 will definitely by a kick-ass year!
The problems I experienced today was, in retrospect, caused by lack of foresight and contingency planning. I have gotten used to my five meals a day and the split amongst them and the scheduling and the so forth. But what happens when you feel a bit hungrier than usual or the afternoon meeting gets a bit longer than expected and you have no “back up meals” in your bag? You have two choices – either starve (bad in the grand scheme of things) or eat something that you shouldn’t (equally undesirable). I was in such a situation today and chose, what I considered, an amicable in-between solution.
So, what happened is: I had my breakfast (oats, yoghurt and fruit) and hit the gym before work. When I got to the office I had my “second meal” – protein bar and then – my carefully packed lunch around 12. (Ostrich meat balls and green salad with reduced fat feta cheese.) Mid-afternoon, I had my meal replacement shake and was ready to go home to cook my delicious (slimming) dinner around 5. Unfortunately, it was not to be. I was stuck in a meeting till 6:30 and seemed like I was going to get a “homework assignment” to bring to the office in the morning. My solution was to sneak in a slice of toast during a “bio break” from the meeting around 4 o’clock, which kept me alive (figuratively and literally speaking) till I could get to dinner – skinless chicken & peas.
Now, I have to go work…
Good night!
Mel
Jeni:
Mel put it down so perfectly… I am not sure if there is anything more to say!
Having a slice of toast when you are in “crunch time” at the office, really was a marvellous solution. While your muscles, heart and organs can use carbs & fat or protein for energy (although they prefer carbs), the brain cannot use protein. Thus, if you are involved in a highly cognitive activity (e.g. brainstorming, business meeting, etc.) the added carbs (from the bread) will go straight to fuel the brain’s activity with no negative consequences to your waist line.
Just remember that the brain only needs 100-150 calories at the time, so stick to one slice of toast.
Ciao!
Jeni
Sunday, January 11, 2009
Consistency
Today I had a 10 out of 10 day! I did my exercise – and my arms are still burning! I ate my five meals at even intervals and dodged all the temptations. I am so proud of myself!
Here is how the day went:
Breakfast was oats, fat free plain yoghurt and one peach. (I know… I am falling into a “breakfast rut”… thankfully, it’s a healthy one!) Oh, and of course my daily cup of coffee (which I am proud to announce is all organic). I then hit the gym to do my upper body resistance exercise. That was hard work! Gosh! The workout starts with 5 min warm up, which today was the elliptical trainer. Then I had to work chest. For 4 sets I had to use the heaviest weights that I can do 12 presses with (which for me is about 10kg dumbells) and then, follow the last set with a set of flyes till my chest are “on fire”. A two-minute break until we repeat the sequence, this time involving back exercises. Once my back was burning, we went to shoulders, then biceps and triceps. The whole thing took about 45 minutes, but I was really burning after that. My second meal was a small protein bar which I had on my way back from the gym.
Then, for lunch I had some eggs with a slice of toast. I went out to the movies with my buddies in the afternoon. I didn’t partake in the “coke and popcorn” thing, so I brought my meal replacement shake to the cinema. This way I felt like I was part of “the group” and no one was asking me why I am I not buying coke. It’s very inconspicuous and much easier to avoid the “coke and popcorn” rush when you have a dark bottle (with unknown contents) in your hand. You can even joke it’s alcohol!
Dinner was meat balls with salad and a small apple. And of course… litres and litres of water.
Good night!
Melissa
Jeni:
Mel is doing really great. It is her 10th day on the plan and even though I have been dissing her and telling her she can do better (that’s what trainers are for, right?) she has been very consistent and very dedicated. And that, guys, is the key to losing weight for good. Consistency!
Consistent meals – One of the most important things that you can do with your weight, and your health in general, is to keep a nice even keel with respect to your blood sugar. When you eat a choc-chip muffin and coffee for breakfast and then nothing until lunch then you will get a big blood sugar spike and then a drop soon after and be just dragging your way until lunch. If you eat consistently small but evenly spaced meals every couple of hours during the day then you will not have blood sugar problem and eventually – no weight problem.
Consistent meal sizes – If you make sure that you eat 200 – 400 calorie meals then this will go hand in hand with the point above. Having even sized meals will mean that you are not bloated after one meal and then hungry after the next. Of course unless you are a dietician (or have spent a long time on Weigh Less) it is difficult to know how many calories are on your plate. So, here are the simplified rules: a protein serving (e.g. chicken breast) the size of your open palm and a carb serving the size of your clenched fist. You can measure that, right?
Consistent exercise – I know the gym is not exactly the “coolest spot” to hang out at, but exercising regularly IS very important in your weight loss efforts. Make a plan to do something on a daily basis. And if you don’t like the gym, that’s cool. Walking the dogs is just as good. So is gardening, shopping (as long as you keep moving all the time) and dancing. Pick something you like or come up with something fun to do with your friends on the beach next weekend – frisbie, beach volley ball, soccer…
Consistent rest – Rest is as important to your well being and weight loss as exercise itself. Go to bed the same time every night (as best as you can) and get 7 or 8 hours of zzz to reach your full potential. Besides… slim, toned and tanned legs and bags under the eyes do not go well together!
As we get deeper into January and new year’s resolutions become less and less vivid (more of a distant memory, actually), we get back to work and daily stuff interferes with the best of intentions, other priorities find their way into our to do lists. We sometimes tell ourselves that we can skip the workout today and work doubly hard tomorrow. You know the drill, right?
It doesn’t work. Remember that consistency is the key.
Till tomorrow!
Jeni
Here is how the day went:
Breakfast was oats, fat free plain yoghurt and one peach. (I know… I am falling into a “breakfast rut”… thankfully, it’s a healthy one!) Oh, and of course my daily cup of coffee (which I am proud to announce is all organic). I then hit the gym to do my upper body resistance exercise. That was hard work! Gosh! The workout starts with 5 min warm up, which today was the elliptical trainer. Then I had to work chest. For 4 sets I had to use the heaviest weights that I can do 12 presses with (which for me is about 10kg dumbells) and then, follow the last set with a set of flyes till my chest are “on fire”. A two-minute break until we repeat the sequence, this time involving back exercises. Once my back was burning, we went to shoulders, then biceps and triceps. The whole thing took about 45 minutes, but I was really burning after that. My second meal was a small protein bar which I had on my way back from the gym.
Then, for lunch I had some eggs with a slice of toast. I went out to the movies with my buddies in the afternoon. I didn’t partake in the “coke and popcorn” thing, so I brought my meal replacement shake to the cinema. This way I felt like I was part of “the group” and no one was asking me why I am I not buying coke. It’s very inconspicuous and much easier to avoid the “coke and popcorn” rush when you have a dark bottle (with unknown contents) in your hand. You can even joke it’s alcohol!
Dinner was meat balls with salad and a small apple. And of course… litres and litres of water.
Good night!
Melissa
Jeni:
Mel is doing really great. It is her 10th day on the plan and even though I have been dissing her and telling her she can do better (that’s what trainers are for, right?) she has been very consistent and very dedicated. And that, guys, is the key to losing weight for good. Consistency!
Consistent meals – One of the most important things that you can do with your weight, and your health in general, is to keep a nice even keel with respect to your blood sugar. When you eat a choc-chip muffin and coffee for breakfast and then nothing until lunch then you will get a big blood sugar spike and then a drop soon after and be just dragging your way until lunch. If you eat consistently small but evenly spaced meals every couple of hours during the day then you will not have blood sugar problem and eventually – no weight problem.
Consistent meal sizes – If you make sure that you eat 200 – 400 calorie meals then this will go hand in hand with the point above. Having even sized meals will mean that you are not bloated after one meal and then hungry after the next. Of course unless you are a dietician (or have spent a long time on Weigh Less) it is difficult to know how many calories are on your plate. So, here are the simplified rules: a protein serving (e.g. chicken breast) the size of your open palm and a carb serving the size of your clenched fist. You can measure that, right?
Consistent exercise – I know the gym is not exactly the “coolest spot” to hang out at, but exercising regularly IS very important in your weight loss efforts. Make a plan to do something on a daily basis. And if you don’t like the gym, that’s cool. Walking the dogs is just as good. So is gardening, shopping (as long as you keep moving all the time) and dancing. Pick something you like or come up with something fun to do with your friends on the beach next weekend – frisbie, beach volley ball, soccer…
Consistent rest – Rest is as important to your well being and weight loss as exercise itself. Go to bed the same time every night (as best as you can) and get 7 or 8 hours of zzz to reach your full potential. Besides… slim, toned and tanned legs and bags under the eyes do not go well together!
As we get deeper into January and new year’s resolutions become less and less vivid (more of a distant memory, actually), we get back to work and daily stuff interferes with the best of intentions, other priorities find their way into our to do lists. We sometimes tell ourselves that we can skip the workout today and work doubly hard tomorrow. You know the drill, right?
It doesn’t work. Remember that consistency is the key.
Till tomorrow!
Jeni
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