Hello

Hello bloggies,

Wow, it has been so long that this "almost" feels a bit strange. The last 3-4 months of my life have been incredible to say the least. Unfortunately, I'm still in the thick of dealing with certain things and just not yet ready to get back into the blogging, but I will be back. I'm dealing with a few things right now - my plate is very full. I do believe in the old saying of "what doesn't kill you, makes you stronger". So I am confident that I will get through all of this. Please be patient with me as I get my life in order. I do very much appreciate the concern and support that so many of you have shown with the personal emails and comments.It means a lot to me. Thank you! I will be back soon - just not quite ready as yet.

CN TOWER CLIMB

I just noticed the date a short few minutes ago and realized that the CN Tower climb is tomorrow. I will unfortunately not be participating in the climb this year. I am currently dealing with a few things that prevent me from participating. I am not ready to share the details as yet. Thanks for understanding.

To all of you who have pledged/sponsored my climb, I'm so sorry to disappoint and I will do this climb next year. If anyone would like to be reimbursed on their contribution/donation, please contact me directly via email (joaniaburnett@rogers.com). Thank you all for your support.

For those of you doing the climb tomorrow...I want to wish you all the best!! Have fun and kick some ass! :)

Until next time...(soon)

Joania

Just Need a Little Time

Hey Bloggers,


Sorry it's been so long. On a personal level, I have a lot going on right now and I just need to take a break.

I am still eating well and working out (not as intensely - no kickboxing or Jui jitsu, just walking, light weights, treadmill). I'm happy to report I have not gained a pound (nor lost) just maintaining, which is perfect for me right now.

I will be back and will provide more details but as for now I need a little time off.

Thank you so much for your understanding and support. Will be back soon (promise).

Joania

What a week!

I'm back. I have had a really tough week. The devastation in Haiti has really just rocked my world, especially seeing so many of my friend suffer and agonize over not know whether their loved ones are alive. This has just given me new perspective on life. I will speak more to this later on.

I've also been super busy at work and dealing with a few personal things as well. Life has a way of bringing everything on all at the same time! Testing you! You know what I mean?

I just wanted to let you know that I am still here, just need to work through a few things and get some REST, I am EXHAUSTED!! I missed quite a few work outs last week but happy to report that I am back on track as of today. Will post in detail tomorrow - just wanted to touch base and let you know that all is well.

Until tomorrow...
Joania

Haiti

This week is filled with such sadness. My heart aches for the people of Haiti. I have quite a large number of friends and colleagues from Haiti and a lot of them have family, who they are still waiting to hear from. It is so sad. I hope that we will all help out in any way that we can. I know that there are quite a few ways in which we can help out (Red Cross, Oxfam, WorldVision and so many more). Please do all you can to help out.

I have had a very busy week at work and I will update later. I am just really taken by the catastrophic event in Haiti and feel as if my weight loss/fitness journey needs to take a back seat for a minute. It just seems silly to be concerned about missing a kickboxing class right now. I am just being honest. I just keep thinking of all the people suffering, grieving and hurting in Haiti right now and I just feel overwhelmed with a need to help, yet I feel so helpless.

I'm not here to tell anyone what to do, but if you would like to and if you can, please help and keep the people of Haiti and all their families in your thoughts and prayers.

If you would like to help out via monetary donations or to obtain information, please check out the following websitses:

http://www.redcross.org,
http://www.yele.org,
http://www.croixrouge.ca,
http://www.oxfam.qc.ca,
http://www.ceci.ca,
http://www.lacoalitionhumanitaire.ca,
http://www.aqoci.qc.ca,
http://www.worldvision.ca


Thanks

Joania

Marvelous Monday!!

Today was AWESOME!! ! I feel fabulous.

MONDAY

Exercise
I rocked out the strength training session this morning and felt somewhat invincible. I don't know what it was, I woke up full of energy with the Black Eyed Peas song, "♫♫I got a feeling, that tonight's gonna be a good night ♫♫"stuck in my head!! It was crazy and awesome....I pushed through that session this morning.

Lunch time Kickboxing session with Ingrid was fab-u-lous!!! She totally killed our arms today but it was awesome. My Kickboxing partner (and friend) Nicole, had her camera today and we took a few shots after the class, for fun!!
That's Nicole, ME and Ingrid after sweating it out...at least we're still smiling! :)

I LOVE KICKBOXING!!! This one is of me getting Sensei Derek with a front snap kick, right where it counts (he's such a good sport)!! I am not displaying the proper form in this shot, but I just could not pass up the opportunity to get him. I wish you could see his face, he's such a cutie...MEAN...but cute. BTW, this wasn't a real kick, it was done for the camera!! :) Fun times!
I also went to the kickboing class at 430 pm today, taught by Sensei Derek and let me tell you he truly punished me for that kick....well, he punished the entire class!! We did 500 situps (5 variations of 100 each!) OUCH!!! This was in between kick and punch combinations!!! It was an awesome class -I was drenched and spent!!! He was a bit disappointed after class because he wanted us to do 700 situps and we "only" managed 500!!!!! Sensei Derek...you just gotta love him. Although the class is tough as hell, he somehow manages to keep us laughing while we're in pain - he keeps it fun!! I'm sure he'll make us pay at Friday's class!
Total Hours of Exercise: 3 hours, 20 mins

Nutrition
Breakfast: 3 boiled eggs (ate whites only), 1 turkey sausage, 800ml of water. Snack: vanilla protein shake, 500ml water. Lunch: veggie & grilled chicken wrap on ww pita, 500ml water. Snack: can of tuna with half an English cucumber (sliced), 500ml. Dinner: grilled chicken breast & garden salad, 800ml water. Snack: cup of green tea (having it right now)
Total Water: 3100ml plus 1500ml during workout = 4600ml(4.6 litres)

Until next time...
Joania

2K10 Weigh-ins ~ Week 2

Starting Weight: 258lbs
2K10 SW: 169lbs
Current Weight: 166 lbs
Weekly Loss: 2 lbs
Total Loss: 92 POUNDS!!!

YES!!!! Another 2 pounds!! This is awesome!! Although I did not stick to the nutritional plan 100% (I would say more around 90% this past week) and I did miss a couple of my planned workouts, I was still expecting a loss. There wasn't one day of inactivity, nor did I go overboard with unhealthy eating. I wanted a loss as well because I just realized that today is the 10th!! One month since my one year anniversary. Time sure flies!! That's a 5 pound loss since Dec 10! Keep in mind, there were a number Christmas celebrations (lunches, parties and potlucks) and the big New Year's Eve celebration as well over this past month! I still managed to lose 5 pounds - I'm pretty thrilled about that!

Now, all the celebrations are over; no more excuses!! It's time to kick it into high gear with the training and eating!! I have a birthday coming up at the end of February which I do intend to celebrate but nothing until then! My plan is to push hardcore until about mid-March when I'll have a guilt free day (St.Patty's Day!) It's all about planning! :))

I will be making some adjustments to the Blueprint workout schedule to include the stair climbing training the Rob (my trainer) will be providing to me. I do have to start conditioning my body to be ready to climb the 1776 steps (approximately 142 flights of stairs) of the CN Tower in April!! I'm really looking forward to it actually. It will be a physical challenge for me. I find it ironic, that one of the factors which contributed to me starting on this weight loss journey was the fact that I could not climb the stairs (15 steps) in my house without needing a break and being incredibly breathless and here I am in just a short few months going to attempt to climb the 1776 steps of one of the tallest structures in the world!!! Amazing! I WILL DO IT!! I WILL!!

As I mentioned, this climb is also for a charitable cause (World Wildlife Fund - WWF Canada). If you would like to sponsor my climb, please click HERE!!!
Any amount will be appreciated! THANKS!!

Tomorrow is the start of a new week. I am cooking and prepping my meals as well as planning to go at it 100% this week. I want to really see a nice loss on that scale next week. NO OPPORTUNITY WASTED (NOW)!!!

Until next time...wishing you all an awesome week!!

Joania

Exercise & Nutrition: The Week in Review

With all the excitemet of the CN Tower climb, I realized I did not let you guys know how I did in terms of exercise and nutrition this week. Overall, I did really well. You will notice on Friday, I went out to lunch with a colleague. We went to a little Italian restaurant close to work where I had a salad with a small piece of lasagna - It was delicious!!! I also had an 8oz glass of iced tea...

WEDNESDAY

Exercise
I completed my strength training session today and since deciding to climb the CN Tower, I concentrated on making all my "leg" workouts REALLY count. I really tried to push hard on those squats. It felt great.
Unfortunately, I missed my lunchtime Kickboxing session. I was home with my son that day
Total Hours of Exercise: 1 hour, 35 mins

Nutrition
Breakfast: 4-egg white omlet with spinach, 800ml of water. Snack: small apple with almond butter, 500ml water. Lunch: cucumber & tomato salad with sardines, 500ml water. Snack: a small piece of grilled chicken, 500ml. Dinner: chicken & lentil soup with veggies, 800ml water. Snack: 10 almonds, cup of peppermint tea (unsweetened).
Total Water: 3100ml plus 500ml during workout = 3600ml(3.6 litres)

THURSDAY

Exercise
Jiu-jitsu class was really intense today! The moves were intense, so much so that my pant bottoms ripped with one of the moves LOL!! I only "lol" because I ALWAYS wear shorts under and I am soooooooooo thankful that I do!! There are a few females taking Jiu-jitsu and I noticed that not all of them wear shorts under...don't get me wrong, they wear undergarments, just not shorts. And in my case, I wouldn't want anything but shorts on display in the event that my pant bottoms ripped - WHICH IT DID!!

I also had a 30 minute session on the treadmill...it was a combination of walking and jogging. This time a little more jogging than walking.
Total Hours of Exercise: 1 hours, 30 mins

Nutrition
Breakfast: Bowl of steel cut oatmeal(cooked), 800ml of water. Snack: vanilla protein drink (made with 500ml of water). Lunch: grilled chicken breast with steamed broccoli, 500ml water. Snack: 1 boiled egg, 500ml. Dinner: grilled 3 oz eye of round steak, 1 small baked sweet potato, steamed asparagus, 800ml water. Snack: 10 almonds, 500ml.
Total Water: 3.6 litres + 1litre during workouts

FRIDAY

Exercise
I completed my strength training session today and found that my legs were burning!! I know I pushed hard on Mon & Wed and this is the reason - it's a good burn!
I did not make the 430 KB class today either because I had to relieve my husband as he was home with the baby today - we take shifts whenever our son's daycare worker is not available (unfortunately, she had a death in the family).
I did 30 minutes on the treadmill to make up for it.
Total Hours of Exercise: 2 hours, 5 mins

Nutrition
Breakfast: 2 boiled eggs, 1 turkey sausage, 800ml of water. Snack: small apple with almond butter, 500ml water. Lunch: small chef salad, a piece of lasagna, 8oz glass of iced tea (went out to lunch today). Snack: apple, 500ml. Dinner: Turkey chilli (ground turkey, red & green peppers, mushrooms, onions, 800ml water. Snack: cup of peppermint tea (unsweetened).
Total Water: 3100ml plus 500ml during workout = 3600ml(3.6 litres)

Tomorrow is Weigh-in Sunday.
Until then,

Joania

The Climb....

Hello bloggies!! Wow!! What a fabulous and exhilarating week!! I am so excited and nervous and happy and excited (oops, already said that one)!! I am so thrilled for having decided to take on this new goal in 2010!! I can't believe I am going to attempt....uh, actually CORRECTION, I AM GOING TO CLIMB THE CN TOWER in April!! It was such a quick decision..my thought process was simply, "Wow, 1776 steps, climb it and it's for charity - okay I'm doing it!!" That was it and I signed up. I feel great about it and can't wait to start training for it!

One of my girlfriends (we were really close friends in Junior high school and we haven't seen each other in probably 20 years but have since reconnected via facebook), follows this blog and has decided to do this climb as well. I can't wait to see her! I'm thrilled to bits that she wants to do this to support me and I appreciate it so much. At the same time, we will be raising money for charity.

A few bloggers in the Toronto area are thinking of doing this as well and all of us meeting up at the end of it for a "Celebratory Dinner and Fun Night!" I think it would be awesome and if I get enough interest, I will certainly organize it!! YEAH!! Lets do it bloggies...even if you don't want to do the climb...we could all meet at a nice restaurant for dinner that night(even though I may not be able to walk!!) :)

If you're a blogger or anyone for that matter, in the Toronto area (that includes the surrounding areas - YOU know you can easily get to downtown T.O.), and you would like to take part in the climb and possibly a dinner afterwards, please let me know!! :)

I'm still working on convincing one of my friends to do it with me and the other has agreed!! So I'm really starting to look forward to it!

My trainer Rob, told me that he will help me to prepare for stair climbing. He used to do stairs 2 steps at a time, for 1 hour every day and he says that it got his glutes ripped! Well, there's a MAJOR plus in doing this to have some nicely defined glutes!! I'm IN!!! I can't wait to start the training. In addition to the nice glutes, I've read that stair climbing is an amazing workout.

There are quite a few benefits of stair climbing as well. Stair climbing uses the muscles of the legs, in particular the quadriceps (front of the thighs) and the buttocks (GLUTES). It can be an intense activity both for the heart and leg muscles because you are carrying your body weight against gravity.

I've mentionned before that my lower body, specifically my butt and thighs are my problem areas when it comes to weight loss. I am anxious to see the changes/results of this new addition to the program! :)

When I did the TV commercial for ParticipACTION last year, my tag line was, "I'm Joania and my ParticipACTION is keeping things fresh!!" Well, that's what I intend to do this year, is keep things fresh by challenging myself with new physical goals and attempting things I would not even have dreamed of doing in the past!! I have been to the CN TOWER so many times before and never once did the thought of climbing it ever enter my mind - and I'm certain if it did, I would have split my mouth laughing and look at me now!! I am about to start training for it! Just incredible!! You see why I'm on such a high??? Embarking on this journey more than a year ago, and more importantly SEEING IT THROUGH, has been one of the best decisions I've made in my life!

So that's it for today!! IT IS OFFICIAL!! I have registered and I would love the support in efforts of raising some money for a very good cause. All donations will be in support of World Wild Life Canada (WWF). For more information, visit their website.



If you would like to sponsor my climb, please click HERE!!! Any amount will be appreciated! THANKS!!

Until next time.. (BTW, tomorrow, I will post my food and exercise details from Wed, Thurs & Fri)
Joania

April, 2010: Climb the CN Tower!!

Look at that skyline. It's beautiful, eh? See that tower? I am going to climb it on April 17, 2010!!
When I say, "CLIMB the tower", I have no intentions of scaling the sides of this incredible structure, I'm no Spider Man. The CN Tower has 1776 steps and there are a couple of charitable events each year where you're able to climb the tower for a good cause.

For those of you who don't know, this is the CN Tower located in downtown Toronto, Ontario Canada. It is a communications and observation tower standing 553.3 metres (1,815 ft) tall. It held the record for the tallest free-standing structure on land in the world for about 31 years. On September 12, 2007 the CN Tower was surpassed in height by another incredible structure somewhere in Dubai. The CN Tower remains the tallest free-standing structure in the Americas. It is recognized as the signature icon of Toronto's skyline, and a symbol of Canada, and it attracts more than two million international visitors annually. For more info on the CN Tower, check out this website (http://www.cntower.ca/).

One of my friends and fellow blogger, Kimberley from (http://the-phoenix-rises-again.blogspot.com/) suggested that I climb the tower as one of my goals in 2010!! I'm not sure if she was serious but I haven't been able to stop thinking about it, since she mentionned it!

Anyway, I did some research and I am going to take part in the "20th Annual Canada Life CN Tower Climb for WWF (World Wildlife Fund)" which raises money to fight climate change (save the animals). I visited their website and registered!!! I AM GOING TO CLIMB ALL 1776 STEPS OF THE CN TOWER ON APRIL 17th, 2010!!!!!

I plan on dragging my friends along with me. One lives in Toronto and has no excuse!! You're doing it!!!! Maybe I can also get my other friend to come too (she's pregnant right now, but will have had her baby come April - and she lives close to Toronto so she'll have no excuses either - I might let her off because her baby would just be a little more than a month old!!!) As for Kimberley, the one who got me thinking about this in the first place - are you up for it??? :)

For those interested, there's a $75.00 registration fee (or minimum donation amount) and you can also raise money through donations. I will donate $100 and I'm also going to try to raise a minimum of $250 for the cause through a web page I set up on their site. It's secure!!

If you would like to sponsor me for this event, please click here. Type in my full name ( Joania Burnett) or the first letters of my first and last name, select my name from the list, and follow the instructions. You can pledge as little or as much as you'd like. THANK YOU!! :)

I am so excited!!! 2010 is going to be AWESOME!!! More details to follow...

Joania (Doing It in 2010!!!!)

I Just Want to Do Better!!

I don't know if it's the New Year or the excitement I feel for entering this new phase of my journey. I don't know what it is, but I just feel like I want to DO BETTER!! I want to do better in ALL aspects of my life! Wow, can losing weight, getting fit and for the first time in my adult life, feeling like I'm in control of my fitness be so powerful that it makes me want to be an all around better ME????

YES!! YES!! YES!! IT IS THAT POWERFUL!!!

I've been feeling this way since I celebrated my 1 year anniversary on this journey (Dec 10, 2008) and I hope it lasts the entire year! It's like I'm walking around on Cloud Happy!! It's awesome...the wheels in my head are constantly turning. I'm thinking of so many things that I want to do or try this year; so many things I would like to improve. I really do want to MAKE MYSELF THE BEST "ME" THAT I CAN!! It's an incredible feeling! I feel like everything I want is within reach, I just have to GO GET IT!!

Okay, I don't want to sound like a crazy woman or "preachy" or anything like that. I know one of my cousins (u know who you are) will be reading this and thinking or probably saying out loud, "Here we go, she lost some weight and it looks like she done lost her mind too!" LOL....
I haven't lost my mind, I'm just happy and my path just seems clear! I'm taking everyday as it comes and trying to make the very best of each day. I really feel good about where I am right now. I am truly happy!
Alright, enough of that (for now)..

MONDAY

Exercise
I had a great strength training workout on Monday. This routine has quite a few different squat variations and I struggled a bit before, however I am finding that I'm developing a lot more strength in my thighs!! This excites me because my thighs (well, my lower half) is what I believe are my "problem" areas. I would be thrilled if by Dec 2010, I am able to trim, tone and define my legs.

I also had a lunchtime Kickboxing session. I was so glad to return to the dojo. I really missed it while it was closed over the holidays. Ingrid ( instructor) really "brought it" that day! She worked us to a crazy sweat with an amazing combination of punches and kicks....it was fabulous!

Unfortunately, I couldn't make the 4:30pm class as I was held up at work, had a few deadlines to meet. But it's all good, I am not stressing about anything. I had two amazing workouts and feel awesome.
Total Hours of Exercise: 2 hours, 15 mins

Nutrition
Eating was on point today!Breakfast: Two boiled egg whites and a turkey sausage with once slice of Ezekiel bread, 800ml of water. Snack: small apple with almond butter, 500ml water. Lunch: grilled chicken breast with steamed broccoli, 500ml water. Snack: 1 boiled egg, half a cucumber (english), 500ml. Dinner: grilled salmon with a garden salad, 1 small baked sweet potato, 800ml water. Snack: 10 almonds, cup of peppermint tea (unsweetened).
Total Water: 3100ml plus 1000ml during workouts = 4100ml(4.1 litres)

TUESDAY

Exercise
Today we had a very small Jiu-jitsu class..only about 5 people in total. I guess people are still on holidays. But it was great..we were able to get a great workout in and take a little extra time on mastering some techniques....more of a 1 on 1 session with Sensei Derek today. I am really excited to see where I will be with Jiu-jitsu at the end of this year...can't wait!

I also had a 30 minute session on the treadmill...it was a combination of walking and jogging. I am trying to ease myself back into it! :)
Total Hours of Exercise: 1 hours, 30 mins

Nutrition
Breakfast: Bowl of steel cut oatmeal(cooked), 800ml of water. Snack: vanilla protein drink (made with 500ml of water). Lunch: grilled chicken wrap (ww pita, lettuce, tomatoes), 500ml water. Snack: 1 boiled egg, small grilled tomato with cheddar, 500ml. Dinner: grilled chicken breast, steamed spinach, 1 small baked sweet potato, 800ml water. Snack: 10 almonds, 500ml.
Total Water: 3.6 litres + 1litre during workouts

So a great start to the week and hope to continue throughout the year!!

Until next time, I try to live each day better than the rest! Have a good week!! I found this pic on the internet and found it fitting for this post!

Joania

Blueprint 2010 Basics

This will outline the plan I've laid out in order to achieve my goals for 2010. My Blueprint 2010!!! It consists of EXERCISE (strength training & cardio) and NUTRITION!

Blueprint 2010: Basics

EXERCISE
I will exercise 6 days a week (Monday to Saturday); Sunday will be my day of REST! My exercise program will consist of Strength Training, Martial Arts (Kickboxing & Jiu-jitsu), Jogging/Running (outdoors when the weather permits & the old treadmill on those crisp Canadian Winter days),Yoga and Swimming.

Weight Training
I will continue using the services of my incredible trainer, Rob Lagana (http://www.laganafitness.com). My strength training programs are personalized and customized by Rob to whip me into the best shape of my life. He's my Jillian & Bob all rolled up in one! These are total body weight training programs - sometimes there's an emphasis on specific muscle groups (legs, arms, etc.) but for the most part it is a total body workout.

Martial Arts
I will continue my Kickboxing and Jiu-jitsu sessions at Therien Martial Arts with Sensei Derek and Ingrid (http://www.therienmartialarts.com). These sessions range from 45 mins to an hour. One day a week (Monday), I will be taking 2 kickboxing classes for a total of 1 hour and 45 mins of exercise.

Jogging/Running
After running my first 5K last October, I was surprised to learn that I liked running or at least I liked the feeling of completing that 5K race!!! I wanted to continue running. I did for a bit but I have not ran in a few weeks and really want to get back into it. I used the Couch to 5K (C25K) program to get myself ready last year and I am planning on doing that program again. I have a link on the right side of this blog for additional information on the C25K program.

In short, it's a popular running program designed to get you off the couch and running a 5K in 9 weeks time!! It works - I did it!!! Each session takes between 20 to 30 minutes, three times a week. This will also keep me in running shape for when I decide to run the "Try-a-Tri"(mini triathlon)!!

Yoga/Swimming
Once a week, I'd like to get back into taking a yoga class. It's nothing crazy, more to stretch and relax than anything else. I'm thinking of doing this every Saturday. I'd also like to get back into swimming, it's something I actually really enjoy and don't even look at it as exercise. I'm thinking for now, I could alternate between the Yoga class and Swimming session, one day a week.

BLUEPRINT 2010: WORKOUT SCHEDULE

Monday

• Weight Training (1 hour, 30 mins)
• Kickboxing (45 mins)
• Kickboxing (1 hour)

Tuesday

• Jiu-jitsu (1 hour)
• C25K (30 mins)

Wednesday

• Weight Training (1 hour, 30 mins)
• Kickboxing (45 mins)

Thursday

• Jiu-jitsu (1 hour)
• C25K (30 mins)

Friday

• Weight Training (1 hour, 30 mins)
• Kickboxing (1 hour)

Saturday

• C25K (30 mins)
• Yoga or Swimming (1 hour)

Sunday

• REST!! :)

NUTRITION
My nutritional plan will remain the same, that is consuming foods that come solely from the Whole Foods group. I know this won't ALWAYS be the case, however my goal is to aim for eating whole foods 90-95 percent of the time.
I will also continue eating 5-6 small meals throughout the day. I will also drink 3-4 litres of water everyday (this is easier than it sounds especially when you're working out - I can usually down about a litre of water during/after my workout sessions).

My Food List
This list is certainly not inclusive of EVERY thing I will be eating, but it should give you a better idea of the types of foods I will eat. It's really just eating clean! This is the toughest part for me. I can work out until I puke, but where I really have to give 150% effort is with staying on track with my eating. Once I get going, it gets easier.

Avoid, Avoid, Avoid!!
I will avoid the following:

• Sugar
  
• refined, processed foods
• soft drinks/soda/pop
• alcohol :(

List
Choose from any of these:

• ALL vegetables, especially the dark green ones (spinach, broccoli, green peppers, brussel sprouts, romaine lettuce, kale, etc.)
• Fruits (melons, apples, strawberries, etc.)
  
• Eggs - I have eggs everyday
• Poultry (chicken, turkey, Cornish hen)
• Turkey Sausages
  
• Extra Lean Beef (sirloins, top round steaks)
• FISH (I love fish- TUNA, sardines, sole, haddock, salmon, snapper, tilapia, king etc) and seafood (shrimp & lobster, clams)
• Sweet Potatoes - these have been a God send this past year..it tastes like dessert on some days. It hits the sweet spot!
• Brown rice
• Whole grain pasta, multi-grain pasta (not everyday)
• Whole wheat pita (for wraps and/or baking to mimic a crispy chip, dipped in humus)
  
• Almonds (un-roasted, unsalted, "un-chocolated" :), Brazil nuts
• Oatmeal (I like the steel cut) - avoid the pre-packaged flavored oatmeal
  
• Cheese, yogurt (low fat - flavor with real fruit instead)
• Ice cream, chocolate bars, birthday cake - NOT!!!!!! Just checking if you're paying attention! :)

Overall, I am eating a lot of salads and mixed veggie dishes (stirfrys, steamed veggies, frittatas etc.) with some sort of lean protein. Omlets are great as well - you get your veggies and protein and you could have it for breakfast or for dinner! Occasionally, I had rice and pasta but no more than twice a week. I had sweet potatoes practically everyday (but I really like it)!

Towards the last few months of the year, I increased my protein intake based on how much I was exercising. I replaced one of my snacks with a protein drink (protein powder & water). I usually drank it after one of my workout sessions.

I'm sure there are other healthy stuff that I've left off this list, I just jotted these down based on what and how I ate last year. If there's anything that you think should be on the list, please write it in the comments section. Thanks

So that's the Blueprint for this year. Sorry for the lengthy post. This is exactly what I'll be following this year and I am confident that my goals are within reach.

Until next time...
Joania

2K10 Weigh-ins ~ Week 1

Starting Weight: 258lbs
2K10 SW: 169lbs
Current Weight: 168lbs
Weekly Loss: 1 lb
Total Loss: 90 POUNDS!!!

Wow!! My first official weigh-in for 2010 and it's a loss!! Although it's a small loss, it is rather significant to me. This little pound takes me to the 90 pound loss milestone. I am 11 pounds away from my initial goal of losing 101 pounds. That makes me smile. This one little pound also shows me that my body has changed. I wasn't as diligent with my eating and exercises this past week. I celebrated New Years Eve without restriction or guilt (I ate well, I just indulged in a few cocktails). I also missed a couple of days of working out. Yet, I was able to still pull off a loss. This is just great, a great way to start off any day, much less a new year!

I did not get a chance to weigh in yesterday, my usual Saturday WI's. So I weighed in this morning instead and I plan to just keep the weigh-ins on Sunday mornings from now on.

So, I'm sure you've noticed a few changes with the blog. I just wanted something different and fresh to start of the new year as I start the work to achieving all the goals I've set for 2010. I decided to rename the site (URL is the same). It's now called, "Blueprint 2010: The Journey Continues..." instead of Joania's Weight Loss Journey! I think 2009 represented more of the "weight loss" part of the journey, the "blueprint" represents the plans I've laid out for this year. At the end of the year, I may change it again or just keep it as the Blueprint for Life...who knows! One of my supporters, Nia suggested "Game Plan 2010" and I really liked that as well, I took a vote at home and The Blueprint won.

Anyway, the journey continues. Now it's time to kick it back in high gear. The dojo re-opens tomorrow so back to my Weight Training session and 2 kickboxing classes!! I'm cooking up my chicken breasts, salmon and veggie soup as we speak to pre-pack and freeze my lunches/snacks for the week. I will post the plan or what I'm calling the Blueprint Basics tomorrow. A simple plan.

Until next time...
Joania

The More Things Change...The More They Stay The Same

Well, I have received and overwhelming number of emails regarding making changes to the blog. Most readers would like me to keep it exactly the way it was...make no changes!! Ooopsie...too late. I have not yet made any fundamental changes to the site, just the background and the use of different colors. I think for now, that's all I will do. There are still a few things (functions) I'd like to be able to do on the blog. I will make those amendments as I go! Change is good people! :D

I just thought it would be a great time for a change with the New Year, the new phase of the journey, the new me...etc....

I cannot believe the number of people who threatened to stop reading if I got rid of the fish tank! LOL!!! :) The fish tank will STAY...(feel free to click on the "AB" in the top left corner of the tank, if you'd like to get one for yourself - lots of cool stuff on that site).

So I will leave it as is (for now). Let me know what you think...other than "change it back!!" :)

Have a good one!

Joania

Changes, Changes

Hi blog friends!!

You will notice a few changes to the blog in the upcoming days, as I fiddle with the look of this blog. It should be ready to go by Sunday evening (hopefully)!!

DISCLAIMER

I believe that I am missing the gene necessary that makes one easily comprehend the intricacies of technology. Therefore, bare with me! If I manage to make these changes without losing everything or without crashing or breaking something, I will consider this a great success! :)

Wish me luck!

Joania

Happy New YOU!!! :)

HAPPY NEW YOU!!!! It's a new year, let's make it great and do all we can to become a happier, better, healthier, sexier YOU!! :)

In my previous post, I outlined what would be my fitness goals for 2010. I also wanted to list some of my overall goals. The reason I wanted to this is because I feel it's all connected....it's all about striking that balance and I think that achieving my fitness goals will feed into my achievement of my overall goals as well. With that, here they are! My Top 5 goals for 2010!!

1. I want to live a balanced life. This will include strengthening my relationship with God, being the best mom and wife that I can be, being a good family member and friend and continuing full force on this wonderful journey of lifetime fitness!!!
2. I want to clearly define fitness' place in my life. My goal is to give it a permanent home here with me and this year I plan to lay the groundwork to make that happen.
   
3. I want to put a bit more focus on my career. To do something I thoroughly enjoy so it won't feel like work; you know, something I can be passionate about.
   
4. I want to continue to focus on the positive (this includes people and events).
   
5. I want to be more charitable. I want to help to make as many people feel as good about life as I currently do!
   

So, that's it!! That's my top 5 overall goals for 2010!!!

Until next time...here's wishing that this year brings you all that you wish and WORK for!! Happy New Year (and New YOU!)

Joania