W5- Results ending September 28, 2013

Week Five!!!  How are you doing?  Don't give up, this is where the rubber meets the road.  I'm sure so many times you might say it's not worth it, I'm not doing very well.  Hey, come on, all who are playing are less than when they started this friendly game.  So, it's better than a gain.  Shake off all those negative feelings and get in this.  It's still early and no one is so far ahead that you couldn't take it.

TOP Ten:

Geina- 2.66%
Jordan- 2.15%
Amanda- 1.79%
Ruth- 1.10%
Sheridan- 0.96%
Pat- 0.85%
Becky- 0.80%
Heather- 0.73%
Lydia- 0.57%

And the rest stayed the same or had very small gains.

This week's challenge winner of the jump rope is Kristi.  Pick it up at next weigh in.

This week's challenge is:  NO Sugar for at least 5-7 days.  Technically we lost yesterday due to not posting the challenge.   Might be easy for some, and harder for others but try it.  You may find that's what is your downfall and not letting you see the results you are hoping for.  That one little cookie, may be the culprit.  What are you playing for:  $ 5 gift card to Jumba Juice.  There will be two winners.  Jamba juice has excellent choices with zero sugar added.  So, if you need something fruit is a great alternative, just be careful, the natural sugars are sometimes hard on a body, too.

I love that so many of you are doing the challenges.  When they change, there is no reason to stop doing them.  Those sit ups are killers, but your abs will thank you.  And the other training rotations of 4-5 exercises, you got a great start last week.  Keep it up, you'll see that your body is stronger and can do them faster and perhaps more rotations.  Don't be afraid to keep doing them.  Also, everyone likes a reward, make ones for you.  Don't use food as the reward, perhaps a movie with your spouse or friends.  A pedicure, a new workout DVD, or shirt.  All of us like rewards, I know I do!

 Here's the week's helpful info.  It's hard to eat healthy when you go out to eat, and let's face it many of us go weigh more than we should.  Maybe this will help you with some wiser choices.

8 Smart Tips for Healthy Eating On the Run

One of the biggest obstacles to healthy eating is a lack of time, which is what discourages many people from making the leap to eat much more healthily. Because fast food and junk food appears to be much more readily available than healthy options, many people simply succumb to the temptation and eat poorly during their busy days.
What many people do not realize is that it only takes a little bit of pre-planning to ensure that meals and snacks are healthy during the day. The following are some tips which will help you opt for the healthier eating choices during your busy, stressful day.

1. Make sure that you eat your fruits and vegetables for the day. The best part about fruits and vegetables is that many of them are extremely portable. Keep a couple of pieces of fruit, or some sliced vegetables in your car or on your office desk. When you are feeling hungry, opt for these healthy snacks instead of making the trek to the vending machine or stopping at a convenience store for a sugary snack.
2. No matter where you eat, make sure that you are watching your portion sizes. You should always opt for the smaller, if not the smallest, size for your meal. If you absolutely must have those salty French fries, opt for the smallest size because it will more than likely be enough to curb your craving without going too overboard in terms of calories.
3. If you are on the run and have no other options but fast food, try to find a deli-style location rather than stopping at the closest drive-thru. Submarine sandwiches on whole wheat or wraps are options which are much lower both in calories and fat than what you would have found at another fast food location.
4. Most places offer healthy sides which you should take advantage of. There are many other options available to you that are simply much better for you than French fries. Many places even offer salads now, which while not as healthy as a salad you would make at home, can easily curb your hunger without overwhelming you with too many calories.
5. Choose grilled options whenever they are available. Chicken may be a healthy choice in general, but the fried and breaded chicken choices that many fast food restaurants offer are actually very high in calories and fat. Opt for a grilled chicken sandwich instead.
6. Try to stop at a supermarket on your lunch break, instead of a fast food restaurant. Grocery stores offer a lot of different quick food options, like vegetables and fruit which are already washed and cut and individually packaged, or small submarine sandwiches with the condiments on the side. If you grab a sandwich, remember to grab a yogurt cup or an individual piece of fruit as well for a well rounded lunch time meal.
7. Speaking of condiments, try to avoid mayonnaise if you can. You may not realize this: A mere tablespoon of mayonnaise can have as many as 100 calories! Yuck!
8. Keep water with you at all times. Avoid sugary drinks and drinks with a lot of caffeine, instead opting for the healthiest thing that you can put into your body: Water. Keep bottled water in your car, or a gallon jug of water at the office with you. Water will also help you feel full faster, if you drink a large glass before every snack or meal.

Have a great week, and we will see less of you at the scale on next Saturday!

THINK ABOUT IT!!!

WK4- Results ending September 23, 2013

Week 4, how you doing? Happy with your progress, or frustrated?  It is amazing how different we all are and yet so similar in so many ways.  Weight loss is hard, if it was easy none of us would even be playing this game,right.  So, you have to look at all aspects of your daily food intake, your exercise and so many things.  If you're not getting the results you are wanting, change something.  It's still very early in this and you've got it.  One thing you really need to do is journal or input what you do everyday, and everything you eat.  It's so important.  You will be amazed at all the small calories you eat that you may not even be aware of. Here's a few of the favorites that are out there, lose it, sparkpeople, calorie king, or if you are using one that you love, share it with the rest of us.

Here's this week's results and other helpful things to help you have an awesome week.

This Week's LOSERS:

Kristi- 1.77%
Heather- 1.68%
Susan- 1.65%
Ruth- 1.09%
Sheridan- 1.05%
Amanda- 1.01%
Pat- 0.73%
Lydia- 0.73%
Becky- 0.61%

If you don't see your name listed above, you had very small losses and very small gains.

Last week's challenge winner of the awesome headsets to use with your workout is:  Jordan

This week's challenge is this:

Three times everyday. Want more out of it, do it three times consecutively.  In order for you to be eligible for the prize you need to do this for at least 3 of the 5 days. That means each day you will have done 30 push ups, 60 sit ups, 75 squats, 60 lunges, 240 jumping jacks,and 3 minutes of wall sits. This is similar to what a personal trainer would give you, and then some more.   

What you playing for:  A jump rope.  

Some may find this information helpful too.  Pandora is awesome, and I think some of these are worth looking into.

Pandora has announced twelve new workout stations, aimed at people who want something to listen to while exercising. Here are the stations and some of the artists who feature on them:

80′s Cardio – Billy Idol, Michael Jackson, Journey.

Alternative Endurance Training – Red Hot Chili Peppers, Rise Against, Sublime.

Classic Rock Power Workout- AC/DC, Aerosmith, Queen.

Country Fitness – Keith Urban, Toby Keith, Lady Antebellum, Jason Aldean.

Dance Cardio – Deadmau5, Tiesto, David Guetta.

Electronic Cardio – Daft Punk, Skrillex, Diplo.

Hard Rock Strength Training – Linkin Park, Three Days Grace, Disturbed.

Pop and Hip Hop Power Workout – Ke$ha, Black Eyed Peas, Beyonce.

Pop Fitness – Katy Perry, Maroon 5, Train.

Rap Strength Training – Lil Wayne, Jay-Z, Snoop Dogg, Eminem.

Yoga – Deep Forest, Deepak Chakra, Brian Eno.

Yoga Workout – Cheb I Sabbah, LTJ Bukem, J-Boogie’s Dubtronic Science.

After adding a genre station, listeners can personalize and refine it by providing thumbs-up and thumbs-down feedback for each song depending on whether they want to hear it more often or never want to hear it again. The vice president of corporate communications at Pandora, Deborah Roth, said:

People have been asking for stations designed specifically to get their blood pumping during workouts. We created twelve great stations from various starting points across the music universe, everything from 80′s to country to hard rock, all geared toward giving people energizing music to listen to while they’re exercising

Have a wonderful week fellow losers. Hope to see less of you next week at the scale!

W3 - Results Week Ending September 14, 2013

Remember it came on, one pound at a time and it will come off one pound at a time.  Patience and persistence they work.  Keep going strong.

Another week come and gone.  How'd you do?  As good as you hoped, did you work hard enough?  Did the results at the scale speak for the effort(s) you did?  Think about it.  Whatever you saw if you're not happy with it, try changing a few things, success is coming.

Congratulations to this week's winner of the water bottle:  Lydia

This week's Losers:

Jordan- 1.94%
Sheridan- 1.62%
Susan- 1.48%
Amanda- 1.18%
McCall- 1.09%
Lydia- 1.06%
Becky- 0.62%
Kristi- 0.56%
Ruth- 0.04%
Pat- 0.04%

This week's challenge:  Sit ups!  100 each day.  You don't have to do all of them at once, 2 @ 50, 4 @ 25, whatever.  Try it, you just may be surprised that you can do it.  Prize you're playing for:  A set of earphones to use when you exercise. 

Think exercise is all about toned abs and weight loss? It also makes you happier and smarter.

Maybe you exercise to tone your thighs, build your biceps, or flatten your belly. Or maybe you work out to ward off the big killers like heart disease, diabetes, and cancer. But how about sweating to improve your mind? "Exercise is the single best thing you can do for your brain in terms of mood, memory, and learning," . "Even 10 minutes of activity changes your brain." If you need a little extra incentive to lace up those sneakers, here are five ways that exercise can boost your brainpower.

It reverses the detrimental effects of stress.

Jumping on the treadmill or cross trainer for 30 minutes can blow off tension by increasing levels of "soothing" brain chemicals like serotonin, dopamine, and norepinephrine. What's fascinating, though, is that exercise may actually work on a cellular level to reverse stress's toll on our aging process, according to a 2010 study from the University of California—San Francisco. The researchers found that stressed-out women who exercised vigorously for an average of 45 minutes over a three-day period had cells that showed fewer signs of aging compared to women who were stressed and inactive. Working out also helps keep us from ruminating "by altering blood flow to those areas in the brain involved in triggering us to relive these stressful thoughts again and again," says study coauthor Elissa Epel, an associate professor of psychiatry at UCSF.

It leaves you feeling euphoric.

Yes, that "runner's high" really does exist if you're willing to shift into high-intensity mode. Ratey recommends sprint bursts through interval training. Run, bike, or swim as fast as you can for 30 to 40 seconds and then reduce your speed to a gentle pace for five minutes before sprinting again. Repeat four times for a total of five sprints. "You'll feel really sparkly for the rest of the day," he says.

And who wouldn't want to feel "sparkly", right???

So, maybe one of these reasons is enough to start moving.

Have a wonderful, healthy and awesome week.

W2 - Results Ending September 7, 2013

Well you did it!  You made it through Week One.  To be honest, it's really the easiest week.  Everyone is always on board and ready to tackle their weight issue.   Now's when it gets a little more tricky, do not quit.  They say it takes 13 days to make a habit, you are almost there.  Those habits and things you are trying to change are going to get you to the finish you deserve and most importantly want.   Typically week one, even on the TV show Biggest Loser is always a great week for high numbers and this week did not disappoint.  If you did not see the loss that you were expecting, sit down and re-evaluate.  Maybe you need to do a little bit more of something, or give up a little more of something else.  You've got this...

Here's what you came to see, remember these are always the week totals, not the competition totals.

Top Ten:

Sheridan-3.88%
Amanda-3.85%
McCall-2.52%
Kristi-2.44%
Becky-2.31%
Jordan-1.86%
Heather-1.82%
Ruth-1.70%
Geina-1.39%
Pat-1.45%
Susan-1.23%
Lydia-1.00%

Total lbs lost this week:  52.1 - Weigh to go!!!

Congratulations to the winner of the water bottle for letting me know what they are playing for: Susan.  Put those pictures somewhere that it will remind you of what you are playing for.  It just may be yours in 12 short weeks!  Susan, you can just pick this up when I see you at the 6 week weigh in.

Here is also the breakdown of prize $$$:

1st $350
2nd $150
3rd $75
4th $25

This week's challenge is to drink water, and lots of it.  Find out what you should be drinking.  This needs to be good clean water, not juice or soda.  48 oz, is doable for most.  More if you want.  Add lemon or lime if you need to, but try hard not to do something like Crystal lite or something similar, best results will be with just good ol' H2O.

Here's some helpful info on the benefits of Water and Weight Loss, hope this is helpful:

Drinking Water And Weight Loss Are Directly Related To Each Other. If You Are Not Losing Weight Even Though You Are Exercising More And Eating Less, Read On.

Natural, healthy weight loss can occur only by increasing one's intake of good healthy water. Weight loss is primarily the result of the liver converting stored fat into usable energy. But when the body is dehydrated, fat cells get "rubbery" and cannot be easily metabolized. This means that it's harder to lose when you don't drink your water.

All weight-loss programs are based on reduced caloric intake and increased metabolic rate, both of which are naturally achieved with an increased intake of healthy water. Increasing water intake naturally speeds up metabolism and allows the body to better assimilate nutrients from the foods and nutritional supplements we consume. Water also assists the liver in converting stored fat into usable energy.

 Other benefits of drinking water and weight loss:  The benefit of drinking water with regards to losing weight is that water is constantly working moving nutrients in and out of the body. That is, it transports the good stuff to your cells where it's needed and it helps to move the bad stuff out. You simply need to keep your body well hydrated in order for this transport system to work to it's fullest.

Water is also natural appetite suppressant, so developing a good water drinking habit can be a long-term aid in achieving and maintaining a healthy weight.  Most times your “hunger” is your body asking for water – not food.

Increasing water intake naturally speeds up metabolism and allows the body to better assimilate nutrients from the foods and nutritional supplements we consume, the result being natural and healthy weight loss. When we do not consume enough water, the upper and lower intestine have a reduced ability to absorb nutrients. The result is that most of the value of our foods and supplements is lost and passes through our body with out being absorbed.

Are you beginning to see the connection between drinking water and weight loss?

The quality of the water we drink also greatly impacts the body's ability in maintaining a certain weight. One of the main functions of the liver is to act as a filter and eliminate toxins from the body. The liver performs this vital process using water in a joint effort with the kidneys. If the water we consume contains chemicals like chlorine, lead or agricultural and industrial pollutants, then much of the liver's energy is spent on filtering contaminants instead of processing fat into energy. Many recent studies have shown a link between consuming chlorinated water and thyroid dysfunction, which can lead to weight gain.


Top 11 Health Benefits of Drinking Water

You will be amazed of the benefits of drinking water as follow:

1.Lose weight: Drinking water helps you lose weight because it flushes down the by-products of fat breakdown. Drinking water reduces hunger, it’s an effective appetite suppressant so you’ll eat less. Plus, water has zero calories. Here are the further details on how to achieve fat loss by drinking water.
2.Natural Remedy for Headache: Helps to relieve headache and back pains due to dehydration. Although many reasons contribute to headache, dehydration is the common one.
3.Look Younger with Healthier Skin: You’ll look younger when your skin is properly hydrated. Water helps to replenish skin tissues, moisturizes skin and increases skin elasticity.
4.Better Productivity at Work: Your brain is mostly made up of water, thus drinking water helps you think better, be more alert and more concentrated.
 5.Better Exercise: Drinking water regulates your body temperature. That means you’ll feel more energetic when doing exercises. Water also helps to fuel your muscle.
6.Helps in Digestion and Constipation: Drinking water raises your metabolism because it helps in digestion. Fiber and water goes hand in hand so that you can have your daily bowel movement.
7.Less Cramps and Sprains: Proper hydration helps keep your joints and muscles lubricated, so you’ll less likely get cramps and sprains.
8.Less Likely to Get Sick and Feel Healthy: Drinking plenty of water helps fight against flu and other ailments like kidney stones and heart attack. Water adds with lemon is used for ailments like respiratory disease, intestinal problems, rheumatism and arthritis etc. In another words one of the benefits of drinking water is that it can improve your immune system. Follow this link for further information on how lemon water can improve your health.
9.Relieves Fatigue: Water is used by the body to help flush out toxins and waste products from the body. If your body lacks water, your heart, for instance, needs to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs, your organs will be exhausted and so will you.
10.Good Mood: Your body feels very good and that’s why you feel happy.
11.Reduce the Risk of Cancer: Related to the digestive system, some studies show that drinking a healthy amount of water may reduce the risks of bladder cancer and colon cancer. Water dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with bladder lining.

Can you see the importance of water to your body after understanding the above benefits of drinking water?

Prizes for next week:  Well of course, another watter bottle.  You will want one, they are fantastic.

See you next week at the scale.  8:45 - 9:15 a.m.

W1- Game On my Friends!!

Well, here we go.  If you are reading this post, most likely you are a participant in Round 2 of the Biggest Loser Kaysville.  This has proven to be a helpful tool for many, including myself.  Some have played, some have won big $$$, but most of all, most have gained helpful habits and lifestyle changes that will help them live healthier and longer lives.  I am determined to use this round to get myself back to a weight that I love and recover from having my baby.  I know I will get there :)  I have always said this has to be a lifestyle change.  You can always do fad diets and things, but let's be honest, those do not last.  Little by little unless you change what got you there in the first place you most likely will gain it back, maybe even a bit more.  I'm trying to be very careful if I'm going to have a treat, I look at my options and choose one, the one that will be worth it.  I also  have found that diet without exercise is like rowing with one oar, you need both oars in the water, or diet and exercise to get you to the desired shore.

So, let's get going.  This week it's about deciding what you are in this for.  I want all to reply to the email of what you are going to do with the $$$ when you win it.  Not IF you win, but WHEN you win.  This will be posted on the before picture I give you and you are to use this for your motivation. If I forgot to get your picture at the start, please remind me to take it next Saturday when I see you.  This is so fun to see in the end.  Put it on your fridge, your bathroom mirror, your visor in the car, whatever  helps you to see where you started and a good visual of the last time you will see that number that was on the scale at today's weigh in.

All those who respond will be entered into the drawing for next week.  However, you need to respond to me by Thursday evening to be eligible.  That way the prize can be given to you at the weigh in.  What are you playing for?  A decent water bottle and the winner just might be you.  That is if you respond by Thursday.  And, most importantly, let what you are playing for be for YOU.  Come on, be selfish.  It's ok!  Who really wants to play to put it toward a bill, not me.

Here's some helpful information that may answer some questions you might have.  Have a wonderful week, I hope to see less of you at the scale next Saturday, 8:45 - 9:15.

Focusing on the small day-to-day steps it takes to slim down will add up to a significant amount of weight loss in 12 weeks. An effective and comprehensive weight loss program consists of regular exercise and healthy nutritional habits. Set yourself up to burn more calories than you consume if you want to lose body fat.

Significance
Twelve weeks gives you time to initiate a weight loss program and see significant results. To lose weight, you need to make daily efforts toward reducing the calories you consume while burning a large number of calories through exercise. For every pound of fat loss, you need to create a deficit of 3,500 calories.

Time Frame
If you follow healthy eating habits and participate in regular exercise, you should average 1 to 2 lbs. of weight loss a week. This amount may fluctuate. People typically lose more at the beginning of a weight loss program. Monitor your weight regularly. Use a scale to weigh yourself and record the date and your weight. Weigh yourself every week on the same day to track your progress.

Diet
Consuming fewer calories is much easier than burning calories through exercise. Reduce your caloric intake by drinking water instead of alcohol, sweetened tea and soda. Eat smaller portion sizes at every meal and include plenty of lower-calorie foods, such as fruits and vegetables. Use an online calorie calculator to determine how many calories you should eat a day to maintain your current weight. Subtract 500 from that total--this is the number of calories you should consume to lose weight.

Exercise
Focus your fitness routine primarily on cardiovascular activities, which will help you burn plenty of calories. Perform cardio four to six days a week for 30 to 60 minutes per session. Work out for longer durations to burn more energy. While running is the most effective calorie-burning activity, choose activities you enjoy so you're less likely to skip your workouts.

Considerations
You may have more success with your weight loss efforts if you have long-term goals beyond your 12-week plan. Continue eating healthy meals and exercising after this 12-week period to maintain your weight loss. Avoid diet pills and supplements; the results typically are temporary and such methods may damage your health. Don't starve yourself or work out for unsafe durations.

Before I forget, I am going to wait one more week just to be sure we don't have any additional players to determine what the prize winnings will be.  If you know of anyone that still might be interested, please give them the details and have them show up at my house next week.  There is still time for LADIES only to join.

One last thing:

See you at the scale!