Week 6: Day 4

Well good morning! Today I am sick :(

Headache and stomach ache. Really not fun at all, considering I have a lot to do today.

For breakfast I had a smoothie.=150 cals

For lunch I had soup.=150 cals

I am having half coffee and half hot chocolate now =180 cals

I bought a Power Bar for later. =225 cals (10g protein, 440 mg potassium, 8g fat)

WEEK 6 Weigh In

Current weight: 208 lbs. 9 pounds away from WONDERLAND!!!

No looking back :)

Week 6: Day 3

Hey all!!! Halfway through week 6 :)

Breakfast: 2 eggs. 1 smoothie (3 strawbs, 1 banana, 2 scoops powder, 6 almonds, 1 tbsp coconut) = 350 cals

Walked to school: 1.5km (100 cals)

Lunch: Power Protein Bar & Vitamin Water = 350 cals

Walked home from school: 1.5km (100 cals)

Dinner: Smoothie (and mcdonalds coffee) =250 cals

Snack: Pudding = 100 cals

So far calories today = 1100 cals

So far calories burned= 200 cals 

= 900 cals altogether

Feeling SO GOOD ABOUT THOSE NUMBERS. DILIGENCE. DETERMINATION.

This is a 2 weeks ago and now photo of my muscle:

When I got home from school and running errands, I watched Biggest Loser. It is so inspirational!!! No matter what they lose, they are still losing!!!

It is also so inspirational that there are 3 REAL trainers on the show... 

Jillian is a Lesbian, and Bob just came out as gay! And Dolvette is an abuse survivor and adopted child.

Gym: 9pm-10:30pm

Elliptical: 300 cals 

Rowing: 110 cals

Bike: 150 cals 

Weights: 50

Treadmill: 150 (did some good running)

=760 calories!!!

Home from Gym: Soup & Wrap 

My Mentality

I realized my mentality is trying to revert back to it's old ways. But I HAVE CONTROL of my mind. I need to make choices that benefit me, and not ones I know I will regret later. This is in terms of food and lifestyle habits. I was really gungho but now I'm slipping a bit...

BUT I CAUGHT MYSELF.

There is NO going back.

EVER.

I realized that I was falling short in commitment the past week or so, but as of tomorrow I am 100% back on track and there is NO changing that.

It really helps me to write out my feelings, and inspires me to look at where I was, and where I'm going. The future is the focus!

I am planning my meals the day beforehand now, too. 

Thanks all for your continued support :)

Week 6: Day 2

Feeling good about today! I woke up way late though, around 10, and missed my entire first class. I will be walking to school for my 12-3pm class, as well as home afterwards for Bible Study.

Breakfast: smoothie + 2 eggs =320 cals

Lunch: smoothie + soup = 300 cals

Dinner: smoothie + garlic toast = 500 cals

Snack= 400 cals

I went over 1500 cals today, which I'm not proud of.

Was planning to be at the gym but plans changed and I ended up having to babysit til 8:30pm.

I want to be in bed by 10:30 and just got home now, so the gym isn't looking doable, as I have things I need to accomplish.

I'll go hard tomorrow!!! 

Week 6: Day 1

Okay wow! Week 6! I love looking back and being like "I've been making healthy changes for 5 weeks now"... There's no stopping me!!!

I was planning to go to Body Pump at 9:30 this morning, but I didn't set my alarm and slept until 12:30! Holy crud! I couldn't believe it. I guess my body needed it.

Breakfast (more like lunch LOL) was 2 eggs and a smoothie (as per usual)

I am heading to the gym now and had 2 more eggs for a protein boost. I will be at the gym 2:45-4pm today.

After the gym I will get a coffee and some chicken soup, a bagel (everything).

I have class 5-8pm (but it will probably only go to 7pm) and will come home for another smoothie!!!

I love the fact that I have less desire to eat now. I am also 100% on track with my Body by Vi shake portions. Today is Day 15 (halfway mark) and I am feeling great about the shakes! I haven't been following the system exactly, but I have been eating far less and feel good about my progress. I can't wait for Day 30 :)

Gym stats today:

-Elliptical: 300 cals in 22 minutes (fastest I've done so far)

-Row: 85 cals 

-Bike: 30 cals 

-Weights: 50 cals (estimated)

-Tread: 85 cals

=550 cals for the day

Week 5: Day 7

Well today didn't turn out like I planned... Woke up to 2+ feet of snow!!! Craziness!!!

I was planning to go to the gym but the roads were crazy and I couldn't get my car out of the parking spot!!! I walked to school and back though, which was a trek in the snow. I also scrubbed my kitchen floor and dug my car out! 

Breakfast: 2 eggs and a smoothie

Lunch: chicken noodle soup :) 

Snack: 2 cookies

Dinner: smoothie and some light pasta 

Snack: coffee and an icecream treat 

Week 5: Day 6

I've been so MIA these past few days, my bad! Starting this week I'll be right back to it. Promise!!!

This week was definitely testing me. I fell short a few days with not going to the gym. I love the gym, I was just busy.

Today was a good day. Productive :) so much snow, though!!!!!! I decorated for Christmas, and bought some boots. 

Breakfast (at 10:30am) 2 eggs, 1 smoothie

Skipped lunch but had a mcdonalds coffee.

Dinner (5:30pm): healthy choice steamer, and smoothie :)

Late eats: 1 wrap, 2 eggs

Week 5: Day 4

Day 4, holla!!!

Feeling good today! Excited for Hunger Games tonight!!!

Here are some new before/after shots.

Breakfast: smoothie (banana, strawberries, vi shake powder, almonds, and coconut) and 2 eggs (1 yolk, 1 non) =400 calories

Lunch: Healthy Choice Steamer =400 calories

Class 4-5pm, so I will leave at 3:30 to walk to class, have a smoothie before hand (150 cals), bring water to class, and be home by 5:30 at the latest.

I am going to see the hunger games opening night for Catching Fire tonight, so I will be there 6:30-11pm. If I get back in time, I will be going to the gym tonight. If not, for sure tomorrow morning before class at 2.

As of what I recorded, I have eaten 950 calories, and have 500 left to eat today.

Week 5: Day 3

Breakfast: multigrain cheerios and a smoothie with ice and almonds (im out of fresh fruit) along with an XL 2 m 2 swt 1 flv sht vanilla coffee from Tim's.

Walk to and from school. = 2km 

Lunch: panini (egg, turkey) and smoothie (powder, ice, almonds)

Coffee w. a friend at 4:30 :) 

Groceries around 6pm!!!

Dinner at 7pm!!! gunna make more tasty veggies and chicken :)

GOOD FEELING ALERT: I haven't been able to wear this shirt and feel confident in like 3 years. It's old, but who cares. It isn't special, but it's a testiment!!! So I am wearing it today :)

Publishing Errors

For those of you following my blog, the past two and a bit days I have struggled with publishing errors and have been unable to post. I'm back with posts today!!!

TRICEP EXERCISES

Triceps are the worst enemy of the arms... I swear!

It may seem difficult to work them out and see results. Triceps make up 60% of your arm muscle! Biceps are important, but you have to even it out with triceps as well. Triceps aren't as hard as they seem!

Like any muscle building, it takes dedication!


Here are some exercises:

1. Tricep Dips
Dips are simply to perform and don't require much equipment. All you need is a dipping bar or two flat benches. Simply set yourself up on the dipping bar or in between two benches, lower yourself until your arms are at 90 degrees and drive back to lockout.

                                                      

2. Close Grip Bench Press 
This movement is identical to a bench press however; you place your hands closer together so your index fingers are just off the smooth part of the bar. You can vary this movement by performing just the top 1/3 lockout to really hit the triceps hard!

                                              

3. Tricep Pushdowns
The number one tricep exercise in the world. Grab a rope, bar or handle and extent your arms straight down until lockout. It's simple and effective. The variations for this movement are almost limitless. Different bars, hand positions, 1 hand etc the list goes on.

4. French Presses (Lying Tricep Extensions)
Whatever you want to call it, it is great for the triceps. Simply lie on a flat bench with arms fully extended to the sky. Now while keeping your upper arm perpendicular to the ground, lower a barbell or dumbbells towards you head (hence skull crusher). Once you reach you head, extend your arms back you to the starting position.

5. Overhead Tricep Extensions
Overhead extensions are about the only true stretch position movement for the triceps. You can perform this movement one arm or two arms at a time. For the one arm variation, start with a dumbbell in the finish position for a dumbbell press (i.e. arm straight up in the air). Then lower the weight down behind your head without moving the upper arm (so it remains vertical). Once you feel a good stretch in the triceps, reverse the movement to lockout.

                                                    

6. Tricep Pushups!!!
Keep your elbows close to your body!

PCOS: Polycystic Ovarian Syndrome

I have Polycystic Ovarian Syndrome. I found this out in the summer. It definitely makes things more difficult, in terms of weight loss, but I will not stop fighting!

Here is some information about it: PCOS affects menstrual cycle, fertility (ability to have children), hormone balance, heart and blood, and physical appearance. They are also associated with ovarian cysts (fluid filled sacs) in the ovaries.

Approximately 1 in every 10-20 women of child-bearing age have PCOS.

PCOS is associated with high levels of androgens, whcih can cause acne, increased hair growth, weight gain, and problems with ovulation.

Some things about PCOS that affect me:

• irregular menstrual cycles
• weight gain, difficulty losing weight (usually around stomach/waist)
• high rates of fat storage in the body
• darkened or lightened patches of skin 
• high risk for diabetes
• high cholesterol 
• high blood pressure
• depression
• anxiety
• increased stress
• insomnia (inability to sleep)
• acne
• increased hair growth

Increased risk for other health problems:

• 50% or more women will have diabetes or pre-diabetes by the age of 40 (aka in 18 years for me)
• higher risk of heart attack
• higher risk of high blood pressure
• high levels of bad cholesterol 
• can develop sleep apnea (stop breathing during sleep)
• high anxiety and depression (I am learning to manage this and have come very far)

Ways to deal with PCOS/treatment:

• I have to go back to my doctor about medication that is covered by our health plan. 
• Lifestyle modification is a big one, and that is another reason I am getting healthy and in shape! Exercise is extremely important, as well as limited processed foods and foods with added sugars, and having more lean meat and complex carbs, fruits, and vegetables in my diet. 
• Birth control pills: I don't take the pill, because if I am already at a risk of being unable to get pregnant, than I don't want to increase this risk. However, they do control the menstrual cycle, and reduce hormone levels, and help to clear acne. 

IIn addition to this information, it is important to note that PCOS does not affect every woman the same way. While it may be discouraging at times that I lose weight slower, I am not going to give up! That is totally a defeatist attitude, and to know that I am already at a higher risk for those other things, I do NOT want them affected me in 15-20 years, when I wish I would have just kept going to the gym and such. 

IIt will be a slower process than what I would like, but I will not stop!!!

THANKS TO EVERYONE FOR YOUR SUPPORT. 

Week 4: Day 7

Wow!!! Here I am after a complete month of working out and eating healthy! No stopping now!

I am feeling really good about my accomplishments this far. It has been a slower process than what I hoped, but I am not giving up! I can see small changes, and they are encouraging me.

I may feel discouraged at times, with temptations to skip or to eat unhealthy. Sometimes the discouragement wins, and I do skip and I do eat unhealthy. But for the most part, I am in the gym at least 5 days per week, and I keep my calories under 1500 per day.

Here are some before and after pictures (Day 1 vs. Day 30). I can definitely see differences!

Before and After (Day 1 vs. Day 30)

Now ONTO TODAY'S portion:

Breakfast: 1 cup multigran cheerios, 1 smoothie, 1 coffee (3 cups worth w. cinnamon)

Snack: 2 cookies

Lunch: smoothie, pudding, wrap

Dinner: 2 chicken breasts, veggies roasted in oven (sweet potato, green pepper, red onion, carrots). 

Week 4: Day 6

Slept until 10:30 ayyoo. Happy Saturday!!!

Breakfast: multigrain cheerios (1.5cups) with almond milk, coffee & cinnamon, and a shake (1 banana, 6 raspberries, 5 strawberries, 6 almonds)

Just had an apple, and now at the gym!!!

Time for some hardcore working out... Let's go!!!

Elliptical: 325 cals (in 25 mins)

Rowing: 115 cals (in 10 mins)

Bike: 60 cals (in 10 mins) 

Weights: 80 cals

Treadmill: 60 cals 

Home by 4:30, then shower. Dinner with some friends from school at 6 :)

I had sweet potato, chicken, and broccoli for dinner with friends.

Got a 1/2 hot chocolate 1/2 coffee, and had a shake and a wrap when I got home.

Photo updates so far:

Week 4: Day 5 *CHEAT DAY*

Well hello!!! Can't believe week 4 is almost over!!! Wow! Officially one month soon.

CHEAT DAY ALERT!!!

Well I went to bed at 3am and woke up at 9:30am, and had some yummy brekky!

Breakfast: 1 egg. 1 cup multigrain cheerios. 1 shake. = 400 cals

I then drove to my grandma's in Nairn for a few hours, and hung out with my grandparents and my mom, and sisters.

Druppies are my weakness...So for a snack, I had 4 drupjes = 80 cals)

For lunch before I left, I had 1 bowl of homemade delicious taco soup and 1 apple = 250 calories

After my counselling class, my friends and I went for a drink and I had a pint of Alexander Keiths and ONE SINGLE SWEET POTATO FRY. That's how dedicated I am to accuracy of calories. =288 calories

I then came to my class and had 1 piece of pizza that was offered by the professor =300 calories

When I go home, I will have a wrap and a shake with 2 cookies= 550 calories

1/2 hot chocolate and1/2 coffee from timmies and some chicken noodle soup today.

I also had a triple chocolate klondike drumstick, and 8 pieces of Gino's Pizza. 

CHEAT DAY ALERT!!!!

Week 4: Day 4

Boomshuckalucka! Feeling good today :)

I took a bunch of meds and went to bed early last night, and it paid off! Sickness will not get the best of me!!! Proactive measures such as sleeping well and going to the gym, and preventative measures such as meds are clearly excellent choices. Hooray for drugs!

This morning for breakfast: 2 eggs, 1 shake (banana, strawberries, coconut, peanut butter, 10 almonds, 2 scoops shake mix, water).

I have class 12-2 and 3-4, and I will be having an apple during that period of 4 hours. Also lots of water!!!

I drove to class first, so I came home during my break to have a shake and a wrap (400 cals). I then walked to school and back, having lots of water. Also wrote a new song while walking home!!!

I burned 175 cals walking to/from school. I'm at the gym 6-7. Burned 300 on treadmill, 60 on the rower, now on the bike burning 60 cals. I'll then be doing some bicep/tricep/shoulder/chest reps with dumbells (50 cals) followed by the treadmill burning 120 calories. =725 cals burned today!!!

A few good songs I like to workout to:

-workwork (britney spears)

-pumpin blood (no no no)

-where the streets have no name (u2)

-good feeling (flo rida)

My snack today: 2 cookies

At 8pm I am going to my friend's information session about her USANA health thing she is a part of. It was cool! Check out the website! Health supplements. Yeuh! 

Afterwards, I will be at crabbies for nachos and water! :) i also had a diet coke and a coors light.

Week 4: Day 3

Woke up late again this morning. Feeling sick! Headache and sore throat. Nooooo!

Breakfast today was 2 eggs and my shake (with banana, almonds, strawberries). =350 cals

Acne from working out is a concern for me... The internet tells me it is just because my body is not used to sweating so much which makes sense. It is better to use pure soaps. It is also good not to use makeup during workouts, or else the makeup will get into your pores. Wash your face right after you finish working out, and shower right after as well. What you eat and include in your diet is key as well!

Lunch: shake (banana, almonds, strawberries) = 250 cals

Walked to school: I learned walking to school 2km (1km each way) helps me burn an extra 175 calories... Glad to know this, as it will be a common theme from now on! I forgot my headphones today, so I spent some time in reflection.

Snack: diet coke, apple (100cals) protein bar (180 cals) =280 cals

Class went well and I actually got a head start (sort of) on an assignment. Feeling great about that!

Home from school now, and made myself a wrap (whole wheat, chicken, lettuce, green pepper, avocado, hummus, hot sauce) = 180 calories and a can of light veggie soup (80 calories) with a pudding (70 calories) = 330 cals

Total so far today: 1200
Total burned so far (without metabolism taken into account): 175 calories

Didn't get to the gym because I was feeling sick. I had tea/meds/shake before bed though!

Week 4: Day 2

SNOW SNOW SNOW! WOOT WOOT WOOT!

Loving the white and oh so Christmasy look of outside today. Now to actually GO outside = different story.

But hmm, anyways!

So as most of you probably saw, I didn't make it to the gym yesterday. It was my first day on shakes, and I was feeling pretty good, but still sore from my intense Sunday workout. Therefore, I took Monday off to celebrate my accomplishments. Seems sort of counter intuitive, but hey! I don't kurrr.

I'm loving the shakes! Not the epileptic kind, or the stroke kind, or the 'im a crazy person' kind... The delicious BODY BY VI kind! They keep me full, and ready to face my day.

For breakfast today: 1 bowl multigrain cheerios, 1 shake (2 scoops powder, 1 banana, 4 strawberries, 1 scoop peanut butter, 6 almonds, 1/2 cup almond milk, 1 cup water, 2 icecubes, 1 packet chocolate flavour mix = deliciousness). =450

I have class 12-3 and then bible study until 4pm, so I will be driving to/from class. I had an apple while at school.

Following this grand excursion, I shall come home.

I am home now. I had 2 cookies, and a shake: banana, raspberries, almonds, almond milk, water, powder.

I am at the gym 7-8:30 tonight. Here is my approximate calorie burn:

• Elliptical: 350
• Bike: 100
• Rowing: 50
• Bicep curls, Tricep lifts, and Abs: 50 
• Treadmill: 130

= 680-700 calories tonight.

For dinner, I had 2 wraps (lettuce, chicken, green pepper, avocado, hummus, hotsauce)

I also had some multigrain cheerios, and a shake (banana, 4 strawberries, 5 almonds, peanut butter, water, and 1 scoop powder).

 

I estimate my calorie intake to be:  1500 for the day (burned off 700 at the gym tonight) making it 800 total.

FEELING GOOD ABOUT THAT!

Week 4: Day 1

Officially week 4!!! No looking back, no stopping :)

This morning was my first morning with body by vi... I had eggs (140 cals) accompanied by my shake (110 cal powder, 1 cup almond milk 70cals, 1 banana 70cals, 5 almonds 50cals, and 1 tbsp peanut butter 30cals, with the chocolate mix in). NO COFFEE!!! = 470 cals breakfast

For lunch its another shake, around 1pm (powder, milk, ice, mocha, banana, 2 strawberries pb= 280 cals)

I have class 2-4 and 5-8pm, so I will bring 2 apples along, for each class (200 cals)

I bought a LG Coffee (2 swtnr, 1 milk, 1 shot vanilla) and brought 1 cookie from home = 200 cals

TEMPTATION ALERT: In class tonight we made cupcakes in class and decorated them with icing and sprinkles. I DID NOT EAT IT. I wanted to, but didn't. I feel good about that.

When I got home, I had 1 wrap with chicken, spinach, gpepper, avocado, and hotsauce) = 250 cals with 1 pickle (20 calories) and a shake with 1 scoop powder (50 cals), 1 banana (70 cals), 5 rapsberries (5 cals) and 6 almonds (60 cals). 

Midnight snack = multigrain cheerios.

Week 3: Day 7 *part 2*

Lunch today: Lean Cuisine (280 calories) + 1 lowfat choc pudding (90 calories) + 1 spoonful peanut butter (40 calories) + water!!! =410 calories

Elliptical: 710 calories  

Bike: 120 calories

Row: 75 calories 

Treadmill: 70 calories (I got a bad cramp)

=975 calories 

OVER 1000 calories of cardio today!!! Feeling great.

Day total= 975+550= 1500+ calories burned!!!

After workout snack= apple :)

Dinner: 2 wraps (chicken, avocado, green pepper, spinach and hot sauce= 400 calories), along with homemade sweet potato fries (160 calories), and raspberries (30 calories) = 600 calories

Total food calories for the day =1600

BODY BY VI HAS ARRIVED

OHow perfect is this?! I'm on DAY 7 of WEEK 3 of my working out... Tomorrow begins Week 4: Day 1.

If you want to join BODY BY VI challenge, go to my website to sign up, and help me get some extra stuff for free: SIGN UP TODAY: Rachel's Challenge Body By Vi or http://rachelladeroute.bodybyvi.com/

It is just 99 dollars, plus shipping, so it works out to 120/month for 2 meals per day which actually saves you money on groceries. All you have to do is supply 1 other meal, up to 500 calories, and a snack, up to 250 calories. The shakes do the rest! You are not required to do exercise, but it will help and boost weight loss!!!

I just got in from my workout and stopped to check the mail... Lo and behold, my BODY BY VI challenge kit came in the mail :) In the kit I received:

• 2 vi shape nutritional shape mixes (for weight management and healthy nutrition)
• with NON-GMO soy proteins
• no dairy (sweet cream generic flavour)
• us
• 2 packs of flavour mix-ins for the shakes: chocolate, strawberry flavours which is perfect because those are two of my fave-flaves (favorite flavours)
•  I also received a 'Welcome to the Challenge' Box, which includes:
• a BODY BY VI challenge bracelet (funny story: while opening the bracelet, I sliced my finger on a knife... YUP)
• it has a marker for each time you lose 5 pounds, to help you realize your goals and accomplishments... so inpsiring!
• a welcome to the challenge manual
• instructions
• quotes
• mission statement
• a goal setting line: My 90 Day Challenge Goal is to LOSE WEIGHT, FEEL HEALTHY AND LOOK SEXY AS HELL
• a Day 1 guide... including starting weight, waist (in), chest (in) and hips (in) places to mark your inches now, and places to mark change on day 90

I AM SO EXCITED TO START!!!

Challenge begins tomorrow.