I'm BAAAACK.

Hey all!

Okay so it's 2014 and I was sitting here watching Biggest Loser and thinking to myself "yo I haven't blogged in ages", and so here I am!

Since Christmas, I've been back in the swing of things, still trying to eat healthy and stay focused. Upon coming back to London after Christmas, I went to the gym 3 days out of 6 before I left for...

THE CARIBBEAN!

I'm currently in St. George, Grenada, Caribbean and absolutely LOVING LIFE.

Groceries here are kind of expensive, so I've been eating mostly salad, ramen noodles, apples, bread, bananas, and eggs. I've also been out to eat a few times, but I am trying to be conscious of what I take in. I've also been drinking copious amounts of water on a daily basis, because like, I'll get dehydrated and die if I don't...

I've also been getting exercise! Lots of walking, and swimming!

Also I just did something really exciting... I bought the BODYMEDIA FIT LINK WEIGHT MANAGEMENT SYSTEM! It comes with an armband to track pretty much everything I need to know. I used my Christmas money to buy it, and have no regrets! It is just another investment in my health, and I'm excited to see how it will help me: BodyMedia Fit Link

It pairs with the Iphone and multiple apps :)

I look forward to weighing in after I get back from my trip, and working towards 160 pounds this year!

So I hope you will continue to keep reading because I'm excited for what 2014 has in store!

Love you all! <3

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.

 

Week 3: Day 7

Well good morning!

I woke up and felt like I was way too tired for the gym... But am i too tired for living healthy and living my goodlife? No!!!

Having that mindset really helps :) I would encourage everyone to post a "no excuses comment" of what your easiest excuse is. You can comment anonymously at the bottom of this post. Mine is definitely "im too tired" but I am working hard to overcome that and I realize that working out actually makes me feel more energized (du'uh). 

So I got my lazy butt out of bed and had a smoothie and some pumpkin spice tea for breakfast. 

Went to Body Pump and used more weight than I have before! The lunges are where I struggle the most because I have a terrible balance/center of gravity. I did more investigating regarding BP and found that it is muscle building but often only burns 270-300 calories for women. And you know what? I'm okay with that! Sometimes it is quality over quantity.

After Body Pump, I burned 260 calories in cardio, and now I am at home excited about my VI KIT!!!  Essentially already burned 550 calories or 1/4 of what I am hoping to burn today!!! I will be back 2-3:45pm (1000+ calories) and 7-8pm (700+ calories) for more cardio variations. So I hope my total burn today is over 2500.

For my 2pm-3:45pm workout this is what I anticipate...

• 60 minutes Ellliptical: I calculate that at an even pace, on the elliptical I am burning 10 calories/minute. Which translates to 600 calories in 60 minutes. If I do sprints (going faster) or levels (going slower) or burst (going insane fast for as long as I can) this number may vary up to 100 calories. So essentially, 60 minutes on the elliptical could be 700 calories
• 20 minutes bike: On the bike, I calculate 5 calories/minute. So 20 minutes on the bike is 100 calories. 
• 10 minutes on rowing machine: On the rowing machine, I usually attempt to burn 50 calories before finishing. Today I am going to try to burn 60 calories. 
• 15 minutes on the treadmill: On the treadmill, I usually walk at a 3.5-4 pace, and then sprint towards the end. Today I am going to walk for 5 minutes, then sprint as long as I can, then go back to walking, and then sprint again, and end with a walk again. I hope to burn 200 calories on the treadmill. 

That should be exactly 1 hr and 45 minutes of hard cardio working out, and about 1150 calories.

I'm going to be making a new playlist today of new and old pump up songs, and will add them to a new post afterwards.

Stay tuned for WEEK 3: DAY 7 *PART 2* in a new post.

Thank you to all my loyal followers and faithful viewers. Your encouragement means so much to me!

My blog is already at 5000+ views!!!

Comment more of what you would like to see :)

Week 3: Day 6

Breakfast: 2 eggs, 1 smoothie (1/6th pineapple, 2 bananas, 4 strawberries, 6 raspberries, 1tbsp coconut, 6 almonds) and coffee (4 cups worth with cinnamon). Total calories =600 for breakfast.

I was planning to get out of bed at 8 to go to Body Pump, but I fell out of bed instead, and smacked my head on my nighstand, fell hard on my wrist, and pulled a muscle in my right shoulder. I was also planning to go to the gym for 3+ hours today, but there was a change of plans.I am now hanging out with Franklin for the day, which is A OKAY with me!!!

I was on the treadmill, and burned 150 calories, and also did some free exercise and used some 5 pound weights, and burned another 50.

I then had some 90 calorie white hot chocolate, and a pack of raisins (15 calories). I also had some apple slices (20 calories). = 125 calories

Total so far: 725-750 calories

I am home now, and made myself some basmati rice (300 calories) with shrimp (100 calories) and a wrap (250 calories) =650 calories

I just had 2 cookies and a pudding (280) and a few glasses of wine.

Total today= 1700 calories

I burned 200 of them off, so my total is 1500.

Tomorrow I will be at the gym burning off 3000 calories. I will be at 9:30-10:30 am Body Pump followed by 1pm-2:30pm cardio (1000 calories), and 6pm-8pm cardio/weights (2000 calories).

My Favorite Foods Part 3: ALMONDS

Almonds are delicious! Whether in milk form, or in whole nut form. While they are expensive, they have a lot of nutritious benefits!!!

Almonds are full of nutrients!

Per 0.25 cup:

• Vitamin E: 44.8% of daily value
• Manganese: 45% of DV
• Vitamin B2: 17.6% of DV
• Calories: 11% of DV
• Potassium: 276 mg 
• Magnesium: 24.7% of DV

Almonds lower cholesterol and reduce risk of heart disease!

• high fat food but good for your health
• high in monosaturated fats, which are health promoting fats that reduce risk of heart disease
• substituting nuts for carbohydrates in diets results in 30% less heart disease risk
• the Vitamin E works as an anti-oxidant 
• magnesium is a calcium channel blocker which relaxes veins and arteries and improves flow of blood, oxygen, and nutrients throughout the body 
• potassium is an important electrolyte, and almonds promote your cardiovasular health by providing only 0.3 mg of sodium and 257mg of potassium

Almonds are al-mazing!

Week 3: Day 5

Hey all!

FRIDAYYYY. Nuff said.

Up on time and studying for a test today. Love the energy and clarity that working out gives me!

I didn't go to the gym yesterday. I had some plans with friends. After my group meeting and classes today, I will be heading to get groceries (I need fruits), and hoping to make it to the gym, followed by wine, movies, and candles. Yayy yayy Friday!

Breakfast today at 10am: 4 eggs, multigrain cheerios and coffee! I have no more fruit stuffs. Sadness overwhelms me. Good protein value and fibre today :)

I haven't eaten since breakfast, but hey... No big deal! I am having an apple in class, now that my test is over. It went really well. The gym-wall-punching happened to work out in my favour, as I was able to type my test, which worked out really well.Currently chugga-luggin a coffee to stay awake in class. This time change, darkness nonsense is drivin me nuts. But I love how I am not as hungry as I used to be anymore! I will have a lean cuisine when I get home.

One thing I have noticed is that I am more emotional... I randomly feel more emotion and tears coming to my eyes when I didn't before. For more information read here: Workouts and Waterworks

It's a REAL ISSUE.

I had a lean cuisine (tortellini 260 cals), and 2 wraps with chicken slices and veggies.I am now enjoying some wiiiine!!! Clearly already enjoying it muchly. 2 cookies to end the night yusss.

I am noticing that I am sometimes feeling bad about eating certain things but if I look at my calorie intake, it is still under where it used to be, and for that I am proud!

Goodnight world.

Week 3: Day 4

Well good morning, all!

I don't know about you, but I'm seriously diggin' this dreary November weather. Chill and chilly, but not as cold as it could be, and I hope I didn't just jinx it!

I slept for ages today. I didn't have the heart to leave my poor beddy boo all alone. I slept 2am-12:30pm. SLEEP WIN. My body feels rejuvinated and restored.

For breakfast/lunch/midday meal I had the usual combo: 2 eggs, 1 smoothie, and a coffee (4 cups worth). Sounds like a TV show.

I have a quiz 4-5 in my counselling class and then MY FACKLE is coming to visit. That's the nickname for one of my bff's, Caitlin (from Sarnia). We gunna get our fackle on!!! And I'm meeting her friend Missy, as well. My fackle and I are "friends" too. Haha Caitlin will probably read this and kill me. But MEH. LOVE YOU FACKLELICIOUS FACKLE BABES!!!

 

Hit up Tony Romas for dinner... I was hoping to get a birthday dinner, but they wouldn't let me. What kind of B/S is that? My birthday was 2 weeks ago. My friend's bday is in 3 days though... Whatever!

I had 2 chicken breasts, some rice, and some broccoli, as well as water, and a Caesar, and 4 shrimp from an appetizer. Afterwards, we had Starbucks, and I got a Venti Soy Pumpkin Spice Latte.

ALERT ALERT ALERT: I was offered pizza from my bro and his friend tonight, and declined!!! Yay. Feeling so proud :)

I feel good about my food choices today... I actually pretty much ate nothing! Weird?! So I just had a bowl of multi-grain cheerios, and 2 cookies, and a giant glass of water. 

We also WALKED AROUND MASONVILLE for a long time. Aka burning calories.

I also feel great because I've started to do some new covers/music again and feel confident about it again. Check it out if you add me on Facebook: Rachel Laderoute. (risky business)

Week 3: Day 3

Great day today! So productive!

As you are aware, I am a procrastinator. 

Well, I woke up early this morning to study, around 6:30am. I had a smoothie, 2 eggs, and coffee for breakfast, and even went to SCHOOL to study around 10:30, until my exam at 2pm-4pm.

For lunch I had an apple and during the exam had some sunflower seeds/almonds/multigrain cheerios (dry).

The exam went great. I had a lot of mental clarity, and low anxiety. I definitely feel that exercise is decreasing my anxiety and increasing my health, both mentally and physically! 

For dinner I had a footlong turkey sub on honey-oat bread. For snack I had an apple and a cookie. 

I babysat from 5:30-8:30. Franklin is the best child I have ever babysat!!! 

I just went to the gym from 9:30-11:30pm, and got an amazing burn in tonight! I burned 800+ calories for cardio alone, and also did some free-weights, machine-weights, and some ab exercises with a medicine ball.

Feeling awesome tonight! I came home and had a bowl of multigrain cheerios (1/2 cup with almond milk) as well as 3 eggs (gotta keep up that protein) and some froyo (because I had really limited sugar today and wanted to treat myself).

Stay tuned ;)

Week 3: Day 2

Okay... Hello people! Well today has been a good day!!!

I woke up on time for my 8am class and made it on time... This never happens. Trust me.

Breakfast: 2 eggs, 1 smoothie (banana, strawberries, almonds, water, pineapple), and coffee (3 cups worth) at 7am (calorie estimate: 450)

I got my Passport situation figured out (shiny forehead pictures aren't allowed, darn you Walmart).

I have class 12-3pm. As of 1pm I have not eaten anything and so I am in line for timmies for a bagel and coffee... I know I shouldn't have, but I ordered an everything bagel toasted with LIGHT herb and garlic cream cheese, and a large coffee 2 sweetener 2 milk and a flavor shot of hazelnut (calorie estimate: 400)

BIBLE STUDY went great! Read some encouraging verses, had prayer and fellowship, and sang 3 worship songs by the Fanshawe College bookstore. It was one friend's birthday, so we had a cupcake (vanilla with white frosting) and prayed with her.

Okay Ryan. Where were you when I needed you!

Today seems to be an off day and a cheat day. I just had some froyo with a banana and some almonds. I am waiting for my tilapia to cook (2 pieces for 450 calories total), along with 2 pickles and 2 eggs. I just felt hungry, and studying made me want food. This is not a regular occurance, and I am not defeated!!! 

I will be working on my exam prep until 12:30am, at which point I will fall fast asleep and wake up at 7am for breakfast. I will begin studying again at 8am, until 10:15 am when I leave to go to school. I will then study 10:30-12pm, have a lunch break and then study again 12pm-1:40pm, until my test 2-4pm.

I didn't make it to the gym tonight, but tomorrow after babysitting estimted 5-10pm, I will be at the gym for 1.5 hours of cardio/weights (until midnight) and will then hit bed HARD like I've never slept before.

Looking forward to a good burn day tomorrow. Also feeling encouraged by my BODY WITH VI purchase. Shakes, shakes, shakes, it up baby!!!

Week 3: Day 1 NIGHT

Got home from class early. At the gym 8:30-9:30

Updating as I go:

Elliptical: 220 cals 

Bike: 115 cals

Rowing: 50 cals

Did abs, triceps, biceps, hips and inner thigh machines.

Treadmill: 100 cals

Total burn tonight: 500 calories

ONCE I GET TO THE GYM I NEVER WANT TO LEAVE!!!

Just had 1 spoonful of peanut butter and 1 spoonful of froyo. I needed that taste of sugar. Now having some multi-grain cheerios. Mmmm!!!

HERE WE GO WEEK 3: Day 1

I can't believe that this is the start of week 3!!! I am feeling so good about my consistency and hard work up to this point.

This morning I woke up around 9:30 and feel so good today!!! I just had breakfast: smoothie (banana, strawberries, pineapple, almonds, and peanut butter), 2 eggs, and coffee (3 cups worth).

Today I have class 12-2 but I will be skipping, to work on an assignment and study for a test on Wednesday. I have class 5-8. After class I will be at the gym 8:30-9:30.

Today I have high hopes for the next 2 weeks of my first month. In all honesty, I know I can give more than I have been giving. It is just a matter of time management and organization. I am working hard to overcome that, as well as my decision making.

I figure if I can get to Body Pump at least 2-3 times per week, the rest of the 2-3 days I need to focus on hard cardio, and some arm training (biceps, triceps, shoulders) as well as abdominals and lower/upper back.

On Body Pump days, getting in 20 minutes of cardio (10 before, 10 after) will leave me with a burn of up to 600 calories that day.

On regular days, cardio could see me at over 800 calories alone, not including weights.

Yesterday my intake for calories was probably 1200 total, so I burned almost my complete day off in a 2 hour time span. I now feel confident that this is something I could realistically do on a regular basis.

  

SOMETIMES I JUST FEEL SO HAPPY I COULD CRY. I NEVER THOUGHT I WOULD MAKE IT THIS FAR, WITH KEEPING MY BLOG UPDATED AND NOT CHEATING OR FEELING INADEQUATE. I JUST FEEL GREAT. I CAN'T WAIT TO LOOK BACK ON ALL OF THIS, AND NOT BE LIKE 'IM DONE' BUT KNOW THAT I WILL KEEP GOING!!!

 

For lunch today: water (always), i got 2 pickles hey hey hey heyyyyy, and a wrap (lettuce, gpep, chicken breast, avocado, and hotsauce/dressing). Also had 2 cookies for a mid day snack.

Yumyumyum!!!

I just finished practising a set for Tuesday's Fanshawe College Bible Study:

-bless the lord/10,000 reasons (matt redman)

-overcome (jeremy camp

-how he loves us (david crowder)

-forever reign (hillsong)

Tonight I will be at the gym 8:30-9:30.

I had a lean cuisine at 4:45 before class.

I plan to bring an apple and some water, to class.

Got home and had 1 cookie.