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

Moving On.....

Yesterday's chocolate covered almond slip is OFFICIALLY in the past!! I rocked out my strength training session today like a mad woman - it was awesome!! I also got in a 30-min jog/walk on the treadmill, which surprisingly felt great. I hadn't gone on a treadmill in a little while since the majority of my cardio over the past few months came from martial arts (kickboxing/jiu-jitsu)! It was really good and I see the benefits of mixing things up every now and then. :)

I can't believe this year is coming to an end!! Two thousand and Nine was truly 2KMINE!!!! I'm working on a special end of year post for tomorrow!! Just incredible how far I've come. I remember this time last year being the first year that I was not making any weight loss resolutions (as I did so many times in the past)...I was about 3 weeks into the journey and look at me now!!

I've been noticing a lot of the weight loss advertisements starting on TV, Radio and print and for once, I'm not thinking of what I need to do to lose this weight! It feels really great to be living in this moment of progressing through my journey!! Wow!! What a difference a year makes!!

Anyway, that's it for today, just wanted to let you guys know that I am back on track today and it feels wonderful.

BTW, I've added a picture of me from the Therien Martial Arts Christmas Party last week. I had such a nice time. This is a pick with one of my Kickboxing Teachers (Ingrid, AKA INTENSE in the pink dress) and one of my sparring partners and new found friend Nicole. I didn't have my camera with me....I had gone straight from work (quick wardrobe change in the bathroom). I wish I got a pic of Sensei Derek - I will in the future! :)


Until next time...
Joania (2KMINE!!!)

Goal Setting: Believe to Achieve

I'm on a serious mission to succeed! I'm not only talking about by Dec 10, 2009; I'm referring to the rest of my life. I'm trying to lay out the blueprint for building my life the way I want it. As this year is quickly coming to an end, I want to be ready and as prepared as I can to continue strong as of Dec 11, 2009. I want to aim high, try things I've never tried before; commit myself to completing certain things as I did with the 5K run. Just getting out of my comfort zone. As LesBrown says, "shoot for the moon, even if you miss, you'll land amongst the stars". So I'm currently in the research and planning stages....researching things that I am interested in or want to try (for example rock climbing, a mini-triathalon -"Try a Tri", joining a recreational sports team - soccer or baseball, taking tennis lessons) AND SO MUCH MORE and just planning out what I need to do to get there!!

I feel like I am so close to really breaking through and continuing on with my life - living the best life I can live! I feel there's just so much more to come and I want to live and enjoy all of it! I know it won't always be all good but right now it just feels like it will and I don't want to lose that. There's so much I want to do! I'm rambling...sorry...

Anyway, I had a good workout this morning but had to stay home with my son as he's under the weather and I think I may be coming down with it as well...cold symptoms. Hoping I can fight it off! I still have to make some time to meet with my trainer so that I could get my new program to propel me to that finish line! A lot of challenges have surfaced throuhgout this journey; from my travelling, exteme cravings and just overall busy life working fulltime and family. One of my biggest challenges have been and still remains, TIME!!! Making the time to workout, to prepare meals, to meet my trainer, to get to the gym, time for myself!!

I just started a new job a couple of weeks ago and just starting to get into it right now; I have a few deadlines this week that I MUST meet and quite a bit of work to do - so that's filling up the schedule right now. My husband is really busy with work so less available to pick up my slack with our son and at home. I said it so many times before, I could not have gone through this journey without my husband and his never ending support (in so many ways). All this to say that the next few weeks will be crazy busy for me. I'm hoping that I could meet up with Rob on the weekend, even if it's for 1/2 an hour to get the new program and instructions and be on my way..time is of the essence and I don't want to waste a minute.

So I'm going to check on my son (who should be sleeping - but probably isn't) and get myself off to bed. I've received a few requests to write my daily schedules down every now and then so I will try to that. Here are my plans for tomorrow ( which is the same on Thursday) I will do Monday and Wednesday's tomorrow)...

5:45am Wake up (have a cup of water)
Start my cardio (a 45 minute walk/run on treadmill - too cold outside in the am now)

6:30am Make breakfast (4 egg white/spinach omlette) and either eggs and toast or cereal
(for my son and hubby)

7:00am Wake up the boys, shower get ready as they eat

7:30 - 7:45am Get my son ready as hubby cleans up downstairs andgets ready (a joint effort - we make a good team)

8:00 - 8:15am Leave the house, drop son to daycare, head to work (both hubby and I)

9:ooam - Start work

10:30am Have morning snack (apple and 5-8 almonds, water)

11:45 -12:45 Jiu-jitsu class (drink water)

1:15pm Back to work....eat lunch at my desk while working (steamed broccoli and chicken breast, water)

3:00-3:30pm Afternoon Snack (boiled egg, cucumber slices, water)

5:00pm Leave work for home (hubby would have picked up son from daycare)

5:45pm Make dinner

7:00 -8:00 Playtime

8:00-8:30 Get my son ready for bed

9:00 - 10:00pm Weight Training

10:00-11:oopm Shower, Blog and BED!!!!

I only do cardio on Jiu-jitsu days.....on kickboxing days (Monday, Wednesday) - no cardio!! :)

As you can see the days are quite long and full; not much time to spare, hence the reason why my weekends are my time for family. We try to pack a lot of things in for the weekend - just making sure to spend some quality time making memories. Crazy life but fun, nonetheless.

Anyway, that's it for now...

Until next time...
Joania (2KMINE!!!)

Channelling my inner "Bruce Lee"

Well I made it official, before I left on my business trip, I signed up and paid for Jiu-jitsu and Kickboxing classes at Therien Martial Arts in Ottawa. This will form the cardio portion of my training. I got the okay from my trainer so it's a go. I am very excited to see my progress and to learn all those Jiu-jitsu and kickboxing moves. I have already learned some fabulous self-defense moves!! Who knows, if I get good enough, I may even compete one day (that's dreaming big, I tell you - but why not?)

The great thing about it, is that I will have company. I won't be doing this alone. YEAH!!! Three of my work colleauges signed up as well and we will all attend the classes together during our lunch hour, so it should be fun. We've made a pact to stay with it....there will be no quitting!! I'm really looking forward to it. I will be away all next week on another business trip, but will start full swing upon my return.

I attend a couple of kickboxing classes this past week and my goodness, what an awesome workout! My arms are a little sore from all the punching. I really think I'm going to enjoy it! I will definitely keep you posted on the progress and will take a few pix of me in my Gi (Komono)...

On another note, I've also signed up my 3 year old for the "Little Dragons" martial arts program at the same gym (dojo, as it's properly called in martial arts talk). He is so cute in that little outfit (Gi). I will hopefully post some pix soon. More important than how cute he is, I think this program will be great for him and it will introduce fitness in his life at an early age, where it's fun and enjoyable and can hopefully be a permanent part of his life. This is also something that we can hopefully do together!! I'm excited.

Anyway, that's it for now. Until next time...

Joania (2KMINE!!!)

My Workout Plan

Hey guys,

First off, thank you all so very much for the wonderful feedback/comments on my recently posted anniversary pics!! THANK YOU GUYS!! IT MEANS A LOT!!!!! I always look forward to your comments.

After looking at those 4-month pics and noting all the changes/progress from Day 1 to now, I'm motivated like crazy to just keep pushing through!! I don't want to lose momentum. I am so very excited for what's to come. I've been feeling good, really good actually.

The next few weeks I plan to really give it a 110 percent with each workout and with my eating as well. I want to stay true and clean to both the meal and exercise plans!! Optimal results!!! I feel like I'm in a zone and I just want to stay there!!! Fitting into those size 16 jeans may have a lot to do with this attitude!!:))

Working It Out

I am currently working out 6 days a week...rest on Sunday....Rob (trainer) now has me doing Cardio 5 times a week instead of 3 days a week and my strength routine 3 times a week. Here's the breakdown:

Monday - Strength Routine (1 hour) and 30 minutes of Cardio
Tuesday - Spinning Class (45 mins to 1 hr)
Wednesday - Strength Routine (1 hour) and 30 minutes of Cardio
Thursday - Spinning Class (45 mins to 1hr)
Friday - Strength Routine (1 hour) and 30 minutes of Cardio

Saturday - My own day of exercise fun - either I go for a walk/jog outdoors, do yoga, swim or any new fitness thing that I want to try - SAMPLE SATURDAY!! This is something I wanted to do, my program calls for me working out 5 days a week. I think it's important in regards to maintaining this new lifestyle for me to try new things; for example in the summer time, I think it will be just as simple as putting my son his stroller and taking a long walk - we'd then end up at one of the many parks in the area where we'd play (you'd be surprised at the workout you can get running around and climbing up and down those play structures!!!) Healthy FUN!!

I've always wanted to take tennis lessons, so this may be something I will try in the very near future!! Maybe I'll join a recreational sports team (like soccer, or football)...who knows???The options are endless!!
Sunday - I'M OFF BABY!!! Rest, Worship, Family and REST some more!!!!!

Then continue strong on Monday!!!

So this is my plan for the next few weeks. I look forward to the weigh-ins on Wednesdays to see what happens next!!

Until then...

Joania(2KMINE!!!)

Just call me "SPIN-derella"!!!!

I just completed my very first ever SPINNING class and HOLY MOTHER OF EVERYBODY!!! I was sweating like you wouldn't believe, my crotch area, (maybe too much info here - but I'm keeping it real), inner thighs, thighs in general, my butt cheeks - entire lower body as a whole is burning and sore!!! Holy crap what a workout!! My legs are pumping and burning....I KNOW I will be sore tomorrow.

So I get to the class, and let me tell you, these bikes are no joke!!! They don't look like the typical stationary bikes ( you know, grey and boring), these ones look mean! I did feel a little intimidated - but again I reminded myself of my goals and reason for doing this and for the time being that was enough to keep me from running out of there. The spinners started filing in and setting up their bikes. In walks this cute little girl/woman named Tiffany. She was a fricking POWERHOUSE!!! So sweet - until she started TEACHING THE CLASS!!!! I spoke to her briefly prior to starting, just to advise her that I was new and I had my health card with me!!! I was so nervous. Anyway, she was so helpful...she showed me how the bike worked and how to properly set up the height of seat and how to stop the wheels etc... I hopped on and it was on!!!

It was just awesome. I know it's only Day 1, but I swear I'm hooked. The workout was extremely challenging and I was just so friggin proud of myself for finishing the class. I will be doing it twice a week and I just know I will see results. Between eating right, the awesome strength training plan that Rob created for me (and his regular guidance) and this new form of cardio, my body will have no choice but to say "Buh-bye" to my fat!!!! My next class will be on Thursday morning and I'm really looking forward to it.

I'll keep you guys posted...again, if any one of you living in the Ottawa area is interested in joining me....check out the website . I will be going every Tuesday (6:45pm to 7:45 pm) and Thursday (6:30 am to 7:30 am).

Until next time...

Joania (2KMINE!!!)

Am I a SPINNER?????

Well it's official. I start my spinning classes tomorrow (Tuesday). To be quite honest, I'm a bit nervous. I've never spinned before. I've been on a stationary bike, but not like this!! Spinning is kind of like a stationary bike on red bull!!

A Little Bit about Spinning (taken from the Cyclefit website)

Spinning is an aerobic exercise that takes place on a specially designed stationary bicycle called a spinning bike. Spin instructors will lead the class through a variety of drills and skills that will sometimes have you pedaling as fast as you can, at a recovery pace, other times cranking up the resistance and pedaling slowly from a standing position, all while pedalling at your own pace.

Spinning burns serious calories (about 450 in 45 minutes) and offers an awesome aerobic workout that makes your heart pump fast. It also tones your quadriceps (front thigh muscles) and outer thigh muscles.

450 CALORIES IN 45 MINUTES!!!!!You know you're working your ass off for that to happen!!!

Anyway, after checking with Rob, we decided that I would be spinning twice a week to fit in with my program. I decided to go with CYCLEFIT. It's funny, when I attended the Health and Wellness show back in January, one of the vendors there was Cyclefit. The lady at that booth just looked so fit and friendly and when she spoke, she was full of energy! I was interested. I took some of her flyers home with me, looked them over then visited the website. I unfortunately convinced myself that I wasn't ready!

Remember I was less than a month into my Weight Loss Journey and still weighing over 250 pounds. My mom always used to say to me, "Joania, nothing happens before its time, and if it's meant to be, it WILL be!" I guess this was meant to be. I am ready now!! I am going to do this even at 224lbs!! I look at this as just another challenge and opportunity to set some new goals.

I spoke with an individual from cyclefit today. She was really nice and funny!! She may have been the same person I spoke with at the Wellness show. I think she could sense that I was a bit nervous. She confirmed my registration and I'm all set to go for tomorrow!! Arrrggghhh, no turning back now. We spoke a bit and she basically echoed a lot of what Rob told me regarding cardio training and heart rate etc. So I feel good about this, a little anxious BUT GOOD!! So I'm signed up for 10 classes, that will be good for 5 weeks (2 classes per week).

So I can't wait and I will definitely fill you guys in on how it went. BTW, if any of you are in the Ottawa area and would be interested in doing this with me, I WOULD WELCOME the company!! I think it may be fun!!! :) Any takers???

Until then...

Joania (2KMINE!!!)

A New Level of HURT ...and More!!

Hi guys,

Well my trainer tried to warn me. He sent me a message last week telling me that he was working on my new program and that I would be in for a "new level of hurt"!! Boy was he right!! I must admit that when he first told me that, my first thought was, "BRING IT ON, Lagana!!" Well, he brought it and he brought it hard.

I am already SORE and I just worked out this morning. My body was screaming, "WHAT THE HELL ARE YOU DOING, IT'S 7:30 on a SATURDAY MORNING??" I met him at 7:30 am and got started right away...he had a special grin on his face and at the time, I did not know why. At the end of my workout I knew why that grin was there! This program is the ultimate "Plateau Buster"and that's the perfect name because I really can't see how I could plateau on this program. Every time I've felt that I've got a hang of the program and that it's "almost" easy (not easy-easy, just almost easy), it's usually time for a new program. Rob (trainer) knows exactly what he's doing.

For example, in my last routine, one of the exercises he gave me was to do 10 push ups on an exercise ball...I thought, "there is no f'ing way I'm going to be able to do that!!" Well just last week I was doing all 10 on that ball and feeling pretty darn pleased with myself. Well today, he made one of his "slight adjustments" to my push-up exercise - literally as small as lifting one leg while I did the exercise - and I was done for!! I could barely get through doing 3 in a row!! But it's all good!! As Rob likes to remind me, this program is progressive and I can totally see the improvements in strength thusfar!! So I have a new goal and I WILL DO IT!! I can't wait.

I've increased the amount of weight I'm lifting and will also be increasing the number of times per week that I do cardio training as well. I will be doing cardio 5 days now instead of 3!! I CANNOT believe how strong I am getting. It's incredible. My body was in shock after this morning....my legs were shaking like you could not believe..IT WAS AWESOME!!!

With each new routine and new exercise, I felt myself challenging my body like never before!! I was hurting but no pain no gain, right?

So thanks Rob for today and this is my official "you were right, you kicked my ass today, I felt more than a new level of hurt" statement!!:) I hope I made you proud today with my progress. I know I left your studio feeling like I WAS THE SHIT TODAY!!! Totally a great way to start one's day!!:)

So that's it for now. I'm looking forward to this week starting my new routine, spinning and more cardio!!!

Until next time...

Joania (2KMINE!!!)

Why now, McDonalds....Why????

Everyone who knows me, know that if Ronald McDonald was real, I'd marry him in a minute...well the old me would ...okay, who am I kidding?? The new and improving me would still marry him well until today!! He betrayed me!! They introduced something new!!!!!!!!!!!!

So I'm driving to work today and drive past a bulletin board. What does it say?

INTRODUCING, THE NEW MAC SNACK WRAP!!!!!

Q. What is it?
A. It's a Big Mac inside a warm flour tortilla!!!

OMG!!!! They've taken my favourite sandwich (the old Big Mac) and gave it a new twist and I can't even try it!!! Can you believe it?? I don't think there's ONE thing on the McDonalds menu that I haven't tasted......UNTIL NOW!!!!! Here's a couple of pix of it:

It's a mini Big Mac without all the bun. You still get the Big Mac special sauce, lettuce, Cheddar cheeses, pickles and onions with a beefy half-patty. There's just no fluffy melt-in-your-mouth, sweet sesame seed bun, just a warm snack-sized flour tortilla.

Here's a close-up:

OHHHH, YUMMMMMM!! Doesn't it look good? I know I could easily make a healthy version of this, but nothing beats that old MickeyDees taste!! Although the old classic Big Mac Meal will always be my favourite, I can't wait to get to my halfway point of this journey so that I could try this new item (and a few other classics)....Why now, McDonalds? Why?

OH GOD!! THE COMMERCIAL JUST CAME ON!!!! This is a conspiracy!!!!!!!!!!

So now what? Instead of singing the classic song, "Two all beef patties, special sauce, lettuce, cheese, pickles, onions on a sesame seed bun" it will be...... "Two all beef patties, special sauce, lettuce, cheese, pickles, onions... in a warm flour tortilla."

The song does not really sound right but I'm sure the new Mac Snack Wrap will tast FABULOUS!!! Something to look forward to!!

Anyway, I didn't work out this morning so I'm off to do my cardio!!

Until next time...

Joania (2KMINE!!!)

Cardio and Coincidences...

Hi Guys,
Just a quick post today....

Well tomorrow is Weigh in Wednesday and as usual, I'm anxious to see the number on that scale...even though I know I'm doing well. I just fit into a winter coat that I couldn't just 2 short months ago. I feel fabulous about that!!

I don't believe in coincidences!
Also, the news paper article is supposed to be published tomorrow...coincidence that it falls on Weigh in Wednesday???? I THINK NOT! I'm still in a bit of disbelief that this journey was picked up by the papers. Even though I was interviewed, had pictures taken, etc., part of me still has the "I'll believe it when I see it mentality!!" But Wow!! I said I wanted to be accountable and that the more people aware of this story, the better...well, looks like I'm about to become accountable to whole lot more people!!

Yesterday, I did the new training program(phase 2 in the progressive program) for the second time...MAN!! My heart was just pumping!! It's a really awesome feeling... I could .feel every muscle working.

Also on Sunday, I decided to change up my cardio a bit as well. Before, I would hop on a machine (treadmill, bike, elliptical), set it at a decent pace, and push through for 20 minutes...I'd be sweating after!! Anyway, my trainer spoke a little about interval training and I did a bit of research (trusty internet) and came across a 20 minute interval cardio workout. I basically push myself really hard for a minute and recover for the next two minutes and continue on until the end, increasing the level of intensity a bit for each of minute that I'm pushing to the max!! Well I tried it on Sunday and holy crap was it ever hard, I was sweating like you wouldn't believe, really feeling AND BURNT WAY MORE CALORIES (about 50 more!!!)..So that's what I'll be doing from now on with my cardio. Jillian Michaels (the trainer from the Biggest Loser TV show has one similar to this as well). Mine looks kind of like this:

0:00 - 3:oo minutes (warm up) level 2
3:00 - 4:00 minutes (push) level 5
4:00 - 6:00 minutes (recover) level 3
6:00 - 7:00 minutes (push) level 5.5
7:00 - 9:00 minutes (recover) level 3
9:00 -10:00 mins (push) level 6
10:00-12:00 mins (recover) level 3
12:00-13:00 mins (push) level 6.5
13:00-15:00mins (recover) level 3
15:00-16:00 mins (push) level 7
16:00-18:00 mins (recover) level 3
18:00-19:00mins (push) level 6
19:00 -22:00 mins (cool down) level 3

It's HARD!! But I like how I feel when I'm done!

ROB - Tell me what you think of this please....

Anyway, I said this would be a short post so that's it for now, until tomorrow am when I post the weight loss results...

Until then,

Joania (2KMINE!!)

EXERCISE...I'm Not Allergic!!

Well, I've been getting a lot of questions about what I'm doing and how I'm losing this weight. I want to again assure everyone that this is not some crazy fad diet or anything like that. I'm working my ass off everyday and it's also a mental battle for me to stay on track with my food (see my posts titled, "Stronger than a BIGMAC" or "Yummy toothpaste???"). I'm doing this naturally by eating healthy foods and using quality customized exercises. I'm not taking any diet pills or caffeine pills or those ones that promise to shed 25 pounds in two days!! I take a multi vitamin everyday and that's it!!!
For quite a long time my own personal motto was, "Joania -addicted to chocolate, allergic to exercise!!" Well, had I continued down that crazy path, who knows?,

After completing my first month of seriously working out (everyday or at the very least, 6 days a week), I've actually started to enjoy exercising. Believe it or not, it gives me energy, a little extra pep in my day (almost as good as what those chocolate bars used to do for me - mmm Snickers, KitKat - but the "exercise energy" lasts longer). Seriously, I'm starting to really enjoy my workouts, it makes me feel strong, you should see the posing going on after I finish my set of push-ups (Hulk Hogan has nothing on me)....it's awesome!! NOW please don't get me wrong.

Exercise doesn't come easy to me at all. Every morning I have to FORCE myself to get started, talk myself into doing it, remind myself why I'm doing it. It takes great effort on my part to get going but once I get started, it's usually okay!! So I've come to realize that I'm not at all allergic to exercise, I just needed the right motivation, tools, support and guidance to get my lazy ass moving!! So here's what I do:

A Customized Training Program - 3 times a week (1 hour)
The picture included above is the actual items (which I'm calling, "MY FIVE") that I've used every second day since starting this journey on December 10, 2008.

MY FIVE:

1. The Exercise Ball - it looks harmless, but used under the guidance and instruction of my trainer Rob, it becomes a very deadly tool. Highly effective. Pain, but it gets results.
2. Weights - helps to build the muscles (they're there, somewhere!)
3. Mat - a little added comfort and support
4. Water - can't do without it!! All day. The first thing I drink in the morning and last thing I drink before I go to bed! A must have during the work out. Very important to keep hydrated throughout the day. It will help with the weightloss (I'm putting it to the test).
5. Sneakers - comfort and support.

Cardio Training - 3 times a week (20 mins each session)

• treadmill
• elliptical
• bike
• walking
• cycling
• jogging
• swimming, etc.

So for example, today (Thursday) was my cardio day, so I power walked on the treadmill for 20 mins (that's it). My program is progressive so as time passes, the intensity, difficulty will change (more than likely increase). Sometimes I use the elliptical, or the stationary bike. If it's not too cold, I go for a brisk walk/slight jog outside. I also want to incorporate swimming and other different activities in there soon so I don't get bored.

Tomorrow, I will do my training program using "My Five", which includes weights, core training, balance training and a lot of exercises using my own body weight (like push ups, bridges etc.)

Then on Saturday, it's back to Cardio. I've just continued on, day after day and before I knew it, one month was completed!!

Now, I won't get ridiculously specific with the exercises from my training program because, remember I am using a personal trainer and out of respect for him (and the great stuff he does), and his business I don't think it would be fair to do so. To his credit, he's very open and helpful, he has a great website (http://www.laganafitness.com/) full of very useful tips and you can always contact him for additional info. Sign up with him, it WILL be worth it! Join ME!! :)

ROB - If you wanted to post some tips or anything else here or on the Facebook page, please feel free or not..totally up to you!

So that's pretty well it for exercising... That's the secret!! A lot of hard work, I've developed a serious passion for what I'm doing and proper eating!! That's how I lost 16 pounds in 4 weeks!! I will describe a typical day with me and this new lifestyle, including what I eat in a future post - so stay tuned.

It is definitely a combined effort of proper eating and exercise...they go hand in hand. I'm quickly realizing that!

Hope that helps and inspires you to get started or at least get you thinking of getting started! :)

Joania