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

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

Day 19 of My 30 Day Countdown - TGIF!!

I am tired y'all! Tough week!

Had an awesome day of exercise today. Weight training session was really tough especially when working my arms as my shoulders were so sore from the day before (Jiu-jitsu class). However, I pushed through. My arms are still a bit sore right now. Sensei Derek taught my kickboxing class this evening and wow - excellent workout. We did quite a few "Derek Pushups" (slow and painful, each pushup lasts for a 10 count). I work so hard in that class and although I am cursing Sensei Derek's name for most of the class, it's so much fun and I get such an amazing sweat/workout!! Love it!

I forgot to mention in yesterday's post that I earned my second stripe on my white belt at the end of yesterday's jiu-jitsu class. I am just so proud and still can't believe that I am doing this. It's just amazing. My break falls are also getting much better! Practice, practice, practice. I'm really enjoying it now. :)

Food

B- bowl of oatmeal, 2 egg whites, boiled,
Sn - protein drink
L - steamed broccoli and grilled chicken brochette, 1 litre water
Sn - handful of almonds, 1/2 litre water
D - small grilled steak, steamed asparagus, 1 litre water
Sn - small green salad with 1/2 can tuna, 1/2 litre water

Drank approx 2 additional litres during workouts

So tomorrow is another weigh in...hoping for at least a 2-3 pound loss this week. Will post tomorrow! That's it for now

Day 17 of My 30 Day Countdown - Kick Ass Kickboxing

Hi guys,

Well I am totally over the peanut butter and I'm actually quite grateful for the full day of rest yesterday. I woke up this morning feeling awesome and immediately got my weight training done. I mentioned before that it was a bit heavy on the leg workout (lower body) - lots of squats and lunges. I really pushed through this morning and felt great after.

I walked into the dojo (gym) at around noon today for my regular Wednesday Kickboxing session! Our teacher Ingrid, AKA "INTENSE" was ready and waiting!! Little did I know, she had something extra planned for the class today!! The focus was LOWER BODY today !!! OMG!! MY LEGS!! She had us complete numerous leg drills with various kicks repeatedly and in between sets, we were required to do FULL SQUATS!! My thighs were burning!! It was crazy INTENSE (hence her nickname)!! She pushed us really hard!! We were spent after wards and DRENCHED!! Awesome class!!

FOOD:
I ate very well today. I found that for whatever reason, I didn't drink enough water today. I had about 2 litres (I regular aim for 3 to 4). It just didn't happen today but I'm drinking some as I sit here typing so that should bring me up to 3litres for the day!

B - 3 boiled eggs (whites), warm cabbage salad (blanched cabbage and onions, garlic, pepper)
Sn - protein drink
L - 1 can tuna, green salad
Sn - small baked sweet potato
D - roasted chicken breast, steamed broccoli
Sn - a small yellow bell pepper

Today I was having a discussion with a few of my colleagues about what I plan to do after the journey!! There is no "after the journey", the journey continues. But I understood what they meant. I have been thinking, even planning on taking the week after the 10th of Dec to eat whatever I want, just no restrictions - only for that week, HOWEVER, today, my boss (who I also consider a friend) actually said to me, "Joania, can an alcoholic take one drink, can an addict do just one line of cocaine??" Shit! It really got me thinking. I don't believe I'm as bad as an alcoholic or drug addict, and he wasn't insinuating that, however, there was a lot of value to what he was saying. There I was just planning to eat (more like pig out) everyday for that week, not even thinking of how that may affect me or what that would mean for my new lifestyle!! That is no way to start my new lifestyle, right??

So I have now decided that I will have a few cheat MEALS during that week and not a cheat day, each and everyday!! I may have a pizza lunch one day, and even then not go overboard - moderation!! I've got to cut myself some slack because I've really pushed myself to the limit, especially in this home stretch but I do want to maintain this way of living!

In my heart, I truly believe that the maintenance of this new lifestyle will be equally or maybe even more difficult than the weight loss journey itself!! I need to give myself a fighting chance and find that balance. I am not going to deprive myself HOWEVER, I am also not going to go back to the way I used to be. No more sabotaging! So thanks for that lesson Bossman!! :)

Anyway, that's it for now. I'm still trying to figure out how I am going to celebrate this achievement! I'm leaning towards the birthday-journey combo celebration in February (my birthday)! I'll keep you posted.

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

Day 15 of My 30 Day Countdown

Halfway there!! Today is Day 15!

Very quick post today

EXERCISE:

1.5 hour weight training session which was awesome...my legs were on fire this morning

45 minute kickboxing class - high cardio today. It was awesome.

FOOD:

B - 3 boiled eggs (egg whites only), grilled tomato slices (medium tomato), 1L water
Sn - protein drink (vanilla whey powder, water)
L - grilled chicken breast, steam mixed veggies (spinach, broccoli, cauliflower, mushrooms), 1L water
Sn - handful of almonds, water (1/2 L)
D - roast beef, green salad (lettuce, cucumbers, green peppers), 1L water
Sn - 1 small baked sweet potato, 1/2 L water

All in all a very good day today both on food and exercising! I'm still pushing through but I'm a bit tired today so I'm turning in shortly. Tomorrow is a new day.

Also something I'm thinking about is to have to a big celebratory party at the end of this. I was thinking sometime in December but since it's so close to the holidays, it might not be a good time. My birthday is the end of February - I could hold off until then and just have a HUGE BIRTHDAY-END-OF-JOURNEY-BASH!!!! And that will give me a little extra time to REALLY tone up!! I would love to hear what do you guys think...any suggestions would be welcomed. Thanks :))

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

Reach Your Goal Fast and Avoid Pitfalls

Hi guys,

A post from my trainer, Rob Lagana.

The importance of periodization training: Training too often and trying to adapt in too many different ways all at once (power, strength, hypertrophy, endurance) will result in overtraining.

A smart approach is to use periodization training. Periodization training is simply a planned training program.

You can have weekly, monthly and yearly exercise training plans.

It has been shown to be an effective form of program design.

The primary benefit is to allow for maximum levels of adaption and minimize overtraining.

You can train different forms of strength and control your volume of training. With periodization training you can write down your progress and then reassess your training either on a weekly or monthly basis.

This can help you avoid stagnation, training plateaus, overtraining and assist you with reaching your goal faster.

Overtraining is like an overload to your system. The body can't keep up with the adaptations your trying to meet in your fitness, bodybuilding or sports training.

If your using periodization training for sports, you will greatly benefit by progressively adapting to increased levels of volume training and avoid overtraining.

Some symptoms of exercise overtraining are:

Loss of appetite
Headaches
Depression
Decreased Immunity
Sudden drop in performance
General Irritability
Insomnia
Gradual Increase in Muscle Soreness

By using the a planned program such as periodization training, Overtraining syndrome is easily preventable. Unfortunately, most athletes avoid periodaztion training because they rely too much on their instincts. By design your instincts tell you to remain comfortable or ignore the above symptoms because when you start reaching an over trained state, your instincts which are your internal feedback mechanism will not give you an absolute accurate decision to treat and avoid overtraining.

Robert Lagana
http://www.laganafitness.com

Robert Lagana has been weight training and helping people for over 16 years. He has competed in numerous bodybuilding competitions and is a multi-title winner. He currently holds the 2006 Mr. Canada Natural Bodybuilding title in the NFSO & IFSB. Along with experience, He teaches natural muscular development as a therapeutic approach.

Great info...thanks Rob!!
Joania (2KMINE!!!)

Oh My Gosh, I Thought You'd Be Smaller!!!

Wow!! People just never cease to amaze me...good and bad! One of my "friends" bumped into me today and said, and I quote, "wow, you did lose a lot of weight, I've heard all about your journey from so many people, but I really thought you'd be smaller!!!"

"Uh, thank you,I think?!! What was I supposed to say to that? What I wanted to say was, "Oh my goodness, F U very much!" But I didn't, I just nodded and listened and waved goodbye and got out of there as soon as I could. Whatever. Yes, I lost a lot of weight but I do still weigh 191 pounds on this five-foot-five frame, so I'm still a big girl, but significantly healthier and happier plus I could probably kick her a** two ways from Sunday with some of my martial arts moves and strength training!!!LOL!! Kidding! Ah, it takes all kinds to make this world turn!!!

On another note, today, I pulled up those size 16 jeans without undo-ing the button or zipper...cool!! The journey continues and I'm smiling all the way to the finish line :D

Anyway, today was a good exercise and food day!!I'm excited because I'll be seeing my girlfriend Janet this weekend and really looking forward to it! Haven't seen her in a few months as she lives out of town.

Time seems to be flying by...I need to meet up with Rob(the best trainer in the world - I'm not just saying that so he'll go easy on my with this final workout and meal plan) LOL!! Seriously, he has been so kind to me with his knowledge, support and time!! He genuinely cares about me and my health and goals. He's awesome. If you haven't yet checked him out, this is his website here.

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

The 7 Essential Habits Of A Successful Fitness Routine

Hi everyone,

This is very helpful information written by my trainer Rob. I thought I would share with my blog friends. Hope it helps.

To get the most out of fitness routine, you need to develop habits that will focus your efforts in the gym and move you forward toward your goals. These are my 7 essential habits that I have developed and use on a daily basis which bring me success in the gym.

1. Have your body parts, exercises, sets and reps planned out in your head before you start your workout.

2. Perform the movement warm-up, usually a couple of sets, before you start your actual workout. Perform static stretching (hold each stretch for 30 sec.) after your workout for 5-10 minutes on the body parts you have trained.

3. Tune out all distractions when starting your first exercise. You've already had your warm-up and stretches to get ready to tune them out, so you got no excuses. Leave your cell phone in the locker. Listen to your iPod if you can't tune out other people talking or the crappy music playing in the gym.

4. While performing each repetition, feel the goal of what each body part is trying to achieve, meaning feel the movement and your kinetic chain working together. Do this for every exercise. If you don't know what to look for, study the mechanics of the exercise or hire a personal trainer. Add the technique of visualization before starting your set. Visualize the intensity before you start, then DO IT.

5. Pay attention to your core, while performing your exercises. Your core is made up of 29 muscles that attach to the lumbo‐pelvic‐hip complex. This is increase your neuromuscular efficiency and provide stabilization during the movements.

6. Keep your resistance training to an hour or less. Your whole workout including warm-up, core, balance, SAQ etc.. obviously makes your workout much longer, but keeping your resistance part to less than 1 hour is crucial to making gains, including hypertrophy and strength.

7. Use full range of motion on each exercise, unless your performing 21s or intending to performing partial reps. Full range of motion is critical to developing the entire muscle belly and can have an effect similar to the benefits of PNF. You also develop balanced muscles and strength through the movement, which make you look better, stronger and help prevent injuries.

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

NO PLAN, NO SPECIAL DIET...Just Trying To Live & Enjoy Life..

Hi everyone,

Well, I never anticipated the number of responses (especially via email) my last post would illicit. So many questions about what I am eating and how the food is prepared, which diet plan I'm following, etc., etc. So I decided that I would use this post to address all those questions and some of the comments.

As some or most of you may know, I LOVE TO EAT!! Let's face it, I wouldn't be in this predicament of needing to lose this amount of weight if I didn't truly ENJOY my food!! When I first starting talking to my trainer/nutritionist (Rob), prior to embarking on this journey, one of the things that I stressed to him was just how much I loved eating and enjoyed my food. I did not want to do yet another fad diet, where I had to deprive myself of certain things and would leave me feeling guilty if I ate certain foods. I didn't want any crazy restrictions and/or rules. I just knew I wouldn't be able to stick with it! I'm really glad my trainer listened to my requests and provided me with guidelines that would work for my situation and gave me proper tools to address the real issues I have with food, like portion control and just overall irresponsible eating!!

Being overweight all my adult life, I had tried pretty well every diet under the sun and quickly (as well as after a lot of disappointment) came to the realization that all these quickie diets DON'T WORK. The only thing that will work is eating sensibly and responsibly while incorporating proper exercise and taking care of yourself mentally and spiritually. With regards to food, it would be more about control and balance than anything else. I wanted to feel free to eat whatever I'd like. Of course I realized that I wouldn't be successful on this journey if I ate burgers and fries with pop, seven days a week; yet at the same time, if I felt like having a burger, I wanted the freedom to plan and incorporate that meal into my lifestyle.

I want to be successful on this journey and for me, success doesn't only mean achieving my goal of losing 101 pounds in 1 year following a set plan and then when I get there - "start eating real foods again!!". That's garbage. Success for me is changing the way I view foods, my habits and overall, my lifestyle. I want to be able to control my food portions and intake for THE REST OF MY LIFE!! Not just during this one year timeframe!!

I really don't believe I can achieve that following any fad "diet" or "plan". Don't get me wrong, I know that a lot of people have had success with some of those prescibed plans and I am happy for them but I just know that those won't work for me. If it works for you, then great. I just didn't want anything too restrictive with crazy rules like no eating after 7pm, for example. I don't think there's a be all and end all plan. I think it's more about living your life, enjoying your food BUT making smart, responsible choices and not beating yourself up when you "slip up". I wanted to eat normal foods; I didn't want to always be cooking seperate meals for myself than I would for the rest of my family!

My trainer provided very clear guidlines of what to eat, but everything I eat is what I'd normally eat anyway. So what's the difference? How am I losing weight now and not before eating pretty much the same foods? A few answers:

1. PORTION CONTROL & FREQUENCY -I eat much smaller portions than I used to. One of my meals pre-journey could have been split up to make 3 of my current meals!! No kidding or exageration!! I am also eating more often (I eat about 5 small meals a day!). In the past, for example, I would bake a whole chicken (the same way I do today), the difference is that back then I would it most of that chicken in one serving whereas now, I have the breast or the leg with my meal. It makes a huge difference.
2. WATER CONSUMPTION - I am drinking about 3-4 litres of water everyday. That helps a lot and has also improved my skin!! (bonus).
3. EXERCISE - I am following a progressive exercise plan which is helping to keep my body strong and healthy.
4. SMART CHOICES - sticking to whole foods, very little to no process food.
5. PREPARATION - everything I eat doesn't have to me super creamy, or buttered or sugared!!!

To me, there is a huge difference between deprivation and moderation. I don't believe you have to deprive yourself of something to learn that moderation is the key. Maybe we wouldn't feel the need to eat something in excess if it wasn't "restricted" from our "plans" in the first place. Just my thoughts on this!!

I know that I have "scale" issues. YES, i like to see the number decrease on a weekly basis and when that doesn't happen, it angers me a bit. I just need to accept that it will take a bit longer to fall off than if I followed a more "super clean" or even a more "restrictive" diet. My overall goal is to have long lasting success and I think that can only be achieved if I work on training my mindset as well.

So to answer those initial questions, I am following the guidelines of my trainer/nutritionist in the gym and the kitchen BUT, I am also trying to exercise common sense by making more sensible and responsible choices about my food as well as exercising that ever-important portion control. Most of my foods come from the whole food group. Rob told me to avoid processed foods altogether because they have little to no nutritonal value!! Once in a while, I will have something from the processed food group, but not too often at all!

Anyway, hope that answers the questions. Remember that these are just my personal views on the matter and I know some or maybe all of you would disagree but so far it's working for me. It's not perfect, but what is???

Looking forward to your comments!!!

Until next time...

Joania (2KMINE!!)

Saturday Weigh-In ~ Week 35...WTF????

Starting Weight: 258 lbs (Dec 10/08)
Last Weigh In: 197 lbs (Aug 8/09)
Current Weight: 198 lbs
This Week's Loss: 1 POUND GAIN...WTF????

Total pounds lossed to date: 60!!!


Okay, I'm pissed off with this week's weigh-in, in addition to being frustrated and baffled. I stuck to my diet like you wouldn't believe with the exception of Wednesday, when I had a late breakfast and a multi-grain bagel for lunch. I never missed a work out, so WTF??? Why am I gaining weight!! I'm heading in the wrong direction, according to this feking scale!!!!


Okay, now that I got that off my chest...I realize that these things happen and the body does some weird and crazy things at times so I just need to keep my focus and move on!! A 1 pound gain is not that bad, I will bounce back. One of my friends told me that the weather has an impact as well. The last few days have been extremely hot and humid so this could just be my body holding on to some of that extra water/fluids I've been drinking - I don't know...whatever it is, IT SUCKS!! But I digress.


I will move forward. After this post, I will go and do my workout. This evening, I plan to go for my run. I've also decided to start taking pix of my food again (it takes a lot of effort to take those pix and load them) but I think it helped me to be that much more disciplined... I took pictures of my dinner last night and this mornings breakfast (see below).


So today, I'm not too thrilled with the results but this will just make me push harder.

Last nights dinner (curried chicken breast (roasted) with broccoli (lightly curried) and of course...WATER!!!

This morning's breakfast was a 3-egg (2 egg whites, 1 whole egg) omlet with spinach and green onions:

That's all for now...I don't know what I'm having for lunch as yet, but I will take a pic and post it maybe later on.

Until next time...

Joania(2KMINE!!)

Had A Good Week

Hi guys,

Just wanted to pop on quickly to tell you all that yesterday (Thursday) was a great day!! I ate very well for the ENTIRE day (including dinner at a restaurant with colleagues).

THURSDAY

For breakfast I had:
2 boiled eggs (egg whites only)
about 1/2 cup of fresh fruit (oranges, apples and cantaloupe)
yogurt
3 cups of water

Morning Snack
Small banana

Lunch
green salad
2 thinly sliced pieces of roast beef
a few pieces of raw broccoli
750ml bottle of water

Dinner
1/4 chicken (BBQ'd, sauce on the side)
Steamed veggies (mix of broccoli, red onions, zuccini, red peppers and carrots)
1 glass of iced tea (unsweetened-and not a very big glass I might add - it was one of those slim, sleek ones)
several glasses of water

FRIDAY

This morning I had a pretty good breakfast...
2 eggs with a sprinkle of grated cheddar and about 2 teaspoons of salsa
1/2 cup of fruit
2 cups of water

Lunch
grilled chicken, onions, red & green pepper wrap (ww tortilla) with a salad
591ml bottle of water

Dinner
Roasted curried chicken breast
2cups broccoli
3 cups water

It was difficult sticking to those choices, temptation was so strong but in the end I am so happy that I stuck with it!! I did not have one drop of alcohol of any kind!! Usually, when I travel, especially if I go out to dinner with colleagues, I tend to have a beer or a glass of wine. I think it's the whole social aspect connected to it however, this time around I made a point of not having a drink...it was tough but obviously it's do-able!

On the exercise front, I hit the treadmill hard and for the first time since starting to train for my upcoming 5k (October 4 - CIBC Run For The Cure - check out my training blog for details here.) I was able to run continuously for 10 minutes (at level 5.6 on the treadmill) and did the walk/run combination for the remaining 25 minutes. I felt awesome!! Tomorrow, I will try to go for 11 minutes! I did my weight training routine on Wednesday evening and it was awesome (still working on those pull-ups!!). Tonight, I will do my weight training routine and continue on.

Weigh in tomorrow...very interested to see the results especially because I really tried hard to stick to the program.

So overall, it wasn't a bad week with a few exceptions which I mentionned in my last post.

Until tomorrow...
Joania (2KMINE!!!)

On The Road Again.....

Hi all,

Well I'm on yet another business trip. These are getting tough.. I'm just finding it very difficult to stay on track when it comes to my eating and exercising...MORE SO MY EATING!!

Most of these hotels are equipped with top of the line fitness machines/facilities so it's not really difficult to stay on track..it is however, a different experience as you go from hotel to hotel. There are different machines at each hotel, different set-up and different equipment!! It throws me off a bit, I must admit. It just makes it that much more difficult because it breaks my routine...however it does keep it interesting (so I should look at it as a positive).

Also, since I've been training for the 5K Run, all this travelling makes that difficult as well. I have a mapped out route that I use regularly when I'm at home. Being in a different city makes it difficult so I find myself training on the treadmill as opposed to running outside. Hopefully that won't hurt me when it comes to race day which is an outdoor event. I guess it's just about making the necessary adjustments at the time. Working with what I got!

Eating-wise, I messed up a bit today...nothing too damaging. I was in such a rush today, I ran out of the house without eating breakfast! I haven't done that in about 6 months - prior to this journey, skipping breakfast was a regular part of my day. I was so busy at work today, by the time I realized I was hungry, it was a little after 11 am. I bought a mini quiche. I ate only the middle which was eggs and veggies and I threw out the mini crust...I had that with a bottle of water. A few hours later, I was rushing to the airport, I grabbed a toasted bagel from Tim Hortins (it was multi-grain) with another bottle of water!! On the flight, I ate that little puffy-pretzel-snacky-thing they hand out with more water. Unfortunately, I did not properly plan or prepare meals for today and that caused me to slip up by grabbing crap.

Anyway, once I checked into the hotel, it was dinner time. I had a nice green salad with a light vinigarette and a couple of pieces of chicken breast (grilled) with more water. It was great. I'm back on track, tomorrow is a new day. My plan is to wake up at 530am get my workout in and have a nice healthy breakfast. A good start to what I hope will be a great and productive day!! Good night.

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

I'm Struggling and a bit Frustrated, Y'ALL....

First off, let me just say that I have been on point (100%) with my exercising/workouts. I love it. So that part of the journey is not a problem.

HOWEVER, when it comes to EATING and FOOD.....I'm struggling!!!!!!! I knew this journey would be a challenge and I think I've been handling this challenge very well since I've started. Here I sit, in what should be the home stretch, having lost more that half of my goal and I'm struggling with stinking food!!!!!!!!!!!!!!!! I knew I would have a tough time with the food aspect of this journey, but I was really starting to believe that I had a good handle on it and that I was well on my way to permanently incorporating this new and healthy nutritional lifestyle into my everday routine. Maybe I'm being too hard on myself....I dunno, I just feel like I'm slipping and I want to nip it in the bud before it gets out of hand.

Don't get me wrong, I have not totally fallen off the wagon (not even half off the wagon) but I do realize that I am not nearly as diligent as I have been in the past 6-7 months. I've been slipping a "little something sweet" in with my meals every other day. Today for example, I had a piece of carrot cake...loaded with icing!! It was delicious - I didn't and DO NOT feel guilty about eating it, but maybe I should have just had half of what I ate. It was a pretty big slice. I had a glass of red wine the night before and just little nibbles and tastes here and there of things I KNOW that I SHOULD NOT BE EATING! Thankfully I haven't had a major pig-out session...YET!!!

This is what the whole sabbotaging of the progress is all about. I mentioned before that this journey will be as much mental as it is physical, if not more and I'm really started to see that. So this just reminds me that I need to make that extra effort to work out and strengthen those "mental muscles" and not just the physical ones. I have to figure out the reason why I feel the need to eat these foods, especially now. You know, I've heard and read a lot of different theories as it relates to this issue and I've never been able to find anything that "fits" my personal situation. I've just always believed that I JUST LOVE food. I know some people overeat when they're happy, some when they're sad, others when they're angry or frustrated or stressed or even depressed!! To me, I eat when I'm hungry and the problem is that I always seem to be hungry...my issue is just conditionning my brain to eat the right foods.

The nutritional plan that I am currently following (created by my trainer Rob ) allows me to eat a lot of food throughout the day. In fact, he stresses to me repeatedly, the importance of eating and not skipping meals, or starving myself with crazy dieting, if I want to be successful on this journey. It's just ensuring that I eat the right things -- whole foods--healthy foods. I feel that I've made that connection and I understand what I need to eat to be successful, however I am struggling with sticking with it and I just need to understand why!! This is so frustrating!! I'm in a weird, strange place right now when it comes to my eating. I find myself wanting to rationalize to myself why it would be okay to have that Big Mac Combo with a Supersized Chocolate Shake....I find myself saying things like, "I deserve this, I've been working so hard!!" I have been working hard and that's more reason why I shouldn't go there...I dunno....just a bit frustrated and just really need to figure things out!!

I knew this journey was not going to be filled with ONLY nice smoothly paved roads along the way, I was fully aware that I'd eventually get to the roads that are still under construction or just full of pot holes. I just need to ensure that my vehicle is strong enough and doesn't fall apart going over those bumps and potholes!!! I have had a baby, after 16 hours of natural labour - that was tough!!! I am starting to believe that this journey may indeed be a more difficult task!!

Anyway, I had to get all that off my chest. Thanks for listening. I'm fighting hard to handle this. As always, thanks for your support! Weigh-in on Saturday morning.

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

Scale Neglect...and Loving IT!!

Hey guys,

First I just need to say how much I've missed blogging and reading other blogs this past week or so....I feel like part of my routine is missing and I can't wait to get back to it. I plan to spend all of Saturday (or as much as I need) reading blogs and catching up on what I've been missing. I will also be back to posting regularly...I've really missed it! :)

Anyhoo, it's been 2 weeks since my last weigh in. Right now, I have no idea if I've gained or lossed weight. All I know is that I feel great and really that should be all that matters!!:) I haven't seen the scale and I don't miss it one bit. For the purposes of this journey, I will continue to weigh my self regularly to be able to chart my progress but once I reach my set goals and I get to the point of just maintaining a healthy lifestyle, one of the first things I'm going to do is host a SCALE-SMASHING party!! YEAH!!! I'll invite people over with their respective scales and at some pivotal point in the evening, we'll gather in my backyard and smash away!! We may even do it to music - maybe somethng by ACDC (Thunderstruck, maybe) Sounds like fun eh?? :D

Seriously, I'm pretty certain that I haven't gained any weight because I've been working out regularly, including regular "pullup" attempts - still the most difficult exercise EVER and so far I still can only complete ONE full pull-up!!! My eating hasn't been perfect but it hasn't been terrible either. I would say, overall it's about 80-85%! So that's not so bad...

I will weigh myself on Saturday morning (July 25th --omg, that's my husband's birthday - must plan something fun- he's been so amazing through all this) and post the results and get back to business 100%.

On another note, I saw one of my colleagues today, who I haven't seen in about 3 weeks and I must say that he looked fabulous. He has been extremely supportive of my journey, and we often speak of my struggles, triumphs, etc. He was inspired to start losing weight and he has. I believe he's down about 30 pounds since April - just by making some healthy changes (including exercising and nutritious foods). He is also training for a 5K run. I'm so happy for him and could see the difference in him (both physically and mentally). It's awesome....he inspires me to keep going. I just wanted to say, "GO Rob Go!!!"

It's funny, just a short few months ago, I could barely climb my stairs in my home and now I'm training for a 5K run...it's amazing to me how quickly your body adapts to healthy changes and how strong one can get...

Anyway, that's all the ramblings for today.

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

Alberta Beef!!

Hey guys,

This is just another quick post to touch base. I am now in Edmonton. Hotel fitness facilities not as good as 4 seasons in Vancouver but it will do. It's still quite nice, just not as many exercise machines. Best part of all is that...THEY DO NOT HAVE A PULL-UP machine!! Yeeeeeeeeeeeeeaaaaaaaaaaaahhhhhhhhhhhhh!! Anyway, I've been doing pushups instead.
I've kept up very well with my exercises. I haven't missed a workout!!

Food wise however,..................well....................lets just say that I had a few drinks last night....AND a mushroom swiss burger (it was HUGE!!!)....I am in Alberta.......the beef is fabulous, I just had to. I could have had a salad with beef BUT chose not too. Instead I had shoestring sweet potato fries. I did not eat all the fries, but I ate that huge burger. I was stuffed afterwards. It was uncomfortable but I must say it tasted fabulous!! Here's a pic of the burger - the actual one, half eaten. I had already started into it before thinking that I should take a picture. Sorry for the quality, it was taken with my cell phone cam.



Take a look at the size of this thing. I'm sure that
with this burger alone, I put on a pound. We'll see when I get back.
Anyway, that's it for now....





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

My New Challenge.....PULL-UPS!!!

PULL-UPS!!! arrgggh, and I'm not talking about the potty training diaper!! I'm talking about the most dreaded excercise I've ever come across!!!!!!!!! This is the push-up's BIGGER and MEANER BROTHER!!!!!!! I never thought there was an exercise worse than push-ups! Well there is...

What is a pull-up (other than hell on earth)?

A pull-up is an upper body compound pulling exercise where the body is suspended by extended arms, gripping a fixed bar, then pulled up until the elbows are bent and the head is higher than the hands, utilizing an overhand grip (see pic below).

There are quite a few variations of this exercise; I'm just working on doing the standard pull-up. This thing is a frigging killer!! I have it listed as one of the things I want to be able to do after this journey (my health goals) but Holy Mother of Pearl, is it ever difficult!!

As part of my new training program, I'm required to do 3 sets of 8 of these suckers!! "ROB (my trainer), what the crap were you smoking when you built this program?? Are you nuts?" I could see you smiling right now, but could also hear you cheering me on!

So far, I've managed to do the required 3 sets of 8 reps.....hahahahahaha, NOT!!!! I can barely do one pull-up!!!! My arms (upper, lower), shoulders, abs, chest, back, nostrils...EVERYTHING shakes and burns when I try to do this...WOW!!! I'm able to bend my knees at a 90 degree angle and hang on the bar. I can "pull" myself up for only one repitition, and that's using everything I got!! So what I've been doing is hanging and pulling myself up as far as I can go, then hold for a second or two. I figure I will get stronger and should be able to eventually do at least 5 of these babies!!

I'm not going to give up on these...I WILL BE DOING 3 sets of 8 reps in 6-8 weeks time!!! I know I have it in me...I just got to find it..LOL!!! When I am finally able to do this, I will have it video taped and post it!!! LOL!! I'm serious, I will!! It may be next year, but I'll get it done! :)

Anyway, wish me luck with this one...

Overall, the new program rocks!! I feel like I just started working out again, except I'm stronger. It's HARD, don't get me wrong, but I can almost feel each exercise sculpting that respective muscle - it's pretty cool. It's super challenging and totally kick-ass, thanks Rob!!

I will once again be on business travel the next couple of weeks. I'll be out west and hoping that the hotel gyms are equipped to handle some of the exercises of the new program. I'll keep you posted.

Until next time...

Joania (2KMINE!!!)

Have You Tried to Cut Your Own Wood??

Cut Your Own Wood And It Will Warm You Twice!! Henry Ford

That is one of my favourite quotes by Henry Ford. What he meant was that the person who chops their own firewood, not only enjoys the heat from the logs burning in the fireplace, but also gets physically warmed from the exercise involved in their labor.

If you really want to enjoy your workout/exercises and benefits thereof, you should “cut your own wood” by doing things for yourself. For years I looked for the quick fix, the miracle drug, the easy solution. If I could just take a pill and have all the weight just fall off!! Let the "science" of that wonder drug do the work for me and I reap the rewards. Well, I know better. I've realized that I will be "chopping wood" for a long time but the "warmth" I will receive will do me wonders!! It already has.

Two weigh-ins back, when I had my first gain, it really got me thinking. I really need to give this my all and continue "cutting that wood". I can't miss workouts and "hope" that the weight will continue to fall off. I can't sneak in unhealthy foods and drinks here and there, and expect those same results!! I must remember to drink enough water throughout this process. I need to consistently and continuously put in the work to see results. I need to chop my own wood!!

Anyway, I'm just trying to regain focus and keep myself on that right path!! I've been really battling it out in my head lately. I mentioned briefly before of my past history of "self-sabbotaging" when it comes to getting fit, "enjoying" the comforts of being fat. I've lost 50 pounds and somewhere in my head, a little voice is saying, "You've lost 50 lbs!! That's awesome!! One BIG MAC won't hurt!!" But I know that 1 big mac will turn into a meal with supersized fries and a large coke (plus 2 apple pies and possibly 6-pc chicken mcnuggets)!! I can't let myself fall back in that cycle. So right now, it truly is a mental battle for me. A head game, you know?

I think back to what my FB friend, Mark once told me, "If your head is right, your ass will follow!". It is so true. Your head really has to be in the right place. I'm starting to think that the mental journey will be more difficult than the physical one.

My trainer, RobLagana once wrote, "the weakest link to the body is the mind!" I can totally see where he's coming from with that statement, and I believe it's true, HOWEVER, I also believe (and I think he does as well) that the mind CAN BE the strongest link. One just has to train the mind to be strong and efficient and that's what I am currently working on, where this journey is concerned. Right now, I do feel like my mind is not as strong as it needs to be, but I'm doing some "mental strength training" right now to get it where it needs to be for me to succeed and achieve my goals AND I WILL!! I AM WOMAN, afterall and everybody knows we can do anything!! ;)

I am not at all bored with my exercise program, it is extremely challenging even at this point and it frequently and progressively changes. I still can't get through all my reps of certain exercises. So, I can't possibly see myself ever getting bored with my training program. Eating is posing a bit of a challenge and I just can't figure out why. I make different meals all the time, and they're tasty!! Always trying new recipes. So I really just think it's my mind right now!!

To be completely honest, I just sometimes feel like I should take a break. Maybe a week or two of eating whatever I want - BUT I KNOW that's not a good idea. That would just set me so far back (maybe not physically), but mentally!! I've worked so hard the past months to adopt this new lifestyle, I really DO NOT want to throw that away, not even temporarily! I'd feel like I was going backwards - and who wants that feeling?? NOT ME!!

So as it stands, I'm still on track but the view is just a little blurry right now. I just need to regain that focus!! I've been really thinking of training for a 5K this fall (Sep/Oct). It would be to benefit Cancer research - so that would be a different type of reward for me. I would have to start training next month, if I decide to go that way. I think just having a different goal (apart from just losing a certain amount of weight - not that anything is wrong with that) may help me to re-focus!

What do you guys think?? Gosh this journey is hard. It is filled with SO MANY ups and downs and bumps and hurdles. I am determined though!! I will keep chopping that wood!!:)

Anyway, that's it for now...

Until next time...

Joania(2KMINE!!!)

Last Week's Weigh-In...oh oh!!

Starting Weight: 258 lbs (Dec 10/08)
Last Weigh In: 208 lbs (May 16/09)
Current Weight: 210 lbs

This Week's Loss: NO LOSS...+2 lb GAIN!!!!!!!!


Okay first off, I am not upset with this 2 pound gain. I just need to figure out why, not why I gained the weight - just why I always seem to "put it in cruise control" when I'm doing well!!

This is the first time during this journey that I've gained weight and I truly hope it will be the last. I would like to say that these two pounds is from all the muscle I'm building BUT I know that may not be it. Seeing my little "weight loss progress badge" on the right side of the blog, go from '50lbs lost' back to '48lbs lost', really hit me and hopefully was enough to get me back on track!! This gain is from me not being 90% or better (my own goal for myself) with regards to my food and exercise!! And really, that's the secret to success, at least where weight loss is concerned. Eating the right foods and getting the right amount of exercise!! I KNOW THIS!!! Doing it, is what's difficult!!

The Last 3 Days...

While I was in Edmonton, I worked out EVERYDAY and stuck hardcore to my exercise training plan. I was also very good with my eating plan with the exception of having some alcohol and 1 and a 1/2 slices of pizza (small slice). I don't want to make excuses...just want to be straight!!I don't know what's going on with me, but I did not work out on Friday (I travelled that day - but that's no excuse) Saturday (got lazy), or Today (even lazier)!!! Why am I doing this?? Saturday night, I had a peanut butter sandwich on white bread!!!! It was sooo good. I literally said F' it and proceeded to eat it!! Why do I do this??


I can think of nothing that happened to trigger this. Home life is fine, work life is fine (busy, but fine)! I really need to understand why this happens. This journey is not only about me getting healthy and losing the weight, it's also, and most importantly, about me breaking that vicious cycle that has me sabbotaging my progress and regaining whatever weight I had lost!! I am committed to this journey but it seems that I have to kick this up a notch, I feel like I'm slipping and I know that I shouldn't be, because I've been doing so well. Arrrghghhgh...frustrating!!


Being Fat is Sometimes Comforting...

This may seem strange to some, but bieng overweight/obese/fat (whatever you call it) is somewhat comforting. For me, it's easier and I'm willing to bet that quite a few people out there would agree with me on this one! Before embarking on this journey, I would wake up, eat whatever I wanted for breakfast (if I ate at all) and go about my day, stopping periodically to "snack" on whatever I wanted. At work, I could go to the cafeteria downstairs and ordered whatever I wanted for lunch, most of the times not even thinking about what I ordered (usually way too much food - poutine, coca cola, something cheesy and rich with that insta mix gravy).

I would walk through the mall, go straight to the food court and had my fill of unhealthy choices. I wrote before of my love of Cinnabuns! I could order out whenever I wanted to and whatever I wanted to at pretty much anytime of day or night. That was the worst of them all, because after ordering my food from the telephone or internet, I would plop down on the couch, in front of the television as I ate.

As for clothes, I would make an effort for work, but at home it was usually some oversized T's and a comfy (there's that word again) pair of track or jogging pants, that just stretched with me - so the more weight I gained, the more my pants stretched. This is one of the reasons I felt so amazing when I fit into those size 16 non-stretch jeans!!

I hated walking (still not my fav, but I do it more often now)! I rarely moved but to get to and from places like the kitchen, bedroom, bathroom etc. I barely said the word "exercise" much less DID any!!

My lifestyle now is wonderful, I love how great I feel after dong 30 pushups or after strength training for an hour. When I first jogged for 1 full minute on the treadmill without stopping, I felt like I just ran and finished a marathon - I was so proud. When I run up my flight of stairs at home and it doesn't phase me one bit, I feel awesome!! I'm running around with my son and HE'S getting tired before me...this is why I'm doing this. I love these feelings of pride, confidence (not that I wasn't confident before - just more so now) and energy!

When I travel on business and eat out at amazing restaurants for EVERY MEAL and stay on track, effortlessy making healthy choices, I feel such pride.

So why the hell am I not staying on track?? Why am I doing this??

Well, I'll tell you right now, as of 5am tomorrow morning, I WILL BE BACK ON TRACK!!!! I don't think I've done any kind of damage that can't be repaired!!! This is just a minor bump in the road and I WILL get through it! I love how strong and proud I feel when I'm on track! The positive energy that surrounds me is just amazing!!

So, that's it for now. I slipped up, messed up a bit, BUT WILL BE BACK ON TRACK and moving forward as of this moment.

Until next time...

Joania (2KMINE)

I'm BACK and I WAS BAD!!!

Hi everyone,


Another successful business trip done and over with (until the next one). I'm so glad to be home, very tired and thankfully the weather here is just beautiful (25 degrees celcius)!! I plan to sit in my back yard and veg today!! May go for a walk later this evening!

I tried so very hard to stay on track...didn't miss a workout...it's not too difficult when the hotels afford you top of the line fitness facilities, so that part was no problem....HOWEVER, those hotels and nearby RESTAURANTS also afford you top of the line FOODS!!! That's the problem!!!! My first two days, I did very well, stayed on track for MOST of the time, but I STRAYED a bit.

I don't know what it was, but this time I just found it so difficult to stay totally true to the diet....as I mentionned, I killed the workouts, but the diet got me!! As I said at the very beginning of this blog, I WILL BE HONEST and not only with successes but "slip-ups" as well. I do not consider this a failure and I've already put it behind me and after I finish this post, I will take it out of my mind altogether. So here comes the honesty - with pictures!!

Anyway, my flight was at 2:00pm that day. I woke up, did my exercises, had breakfast (3 scrambled egg whites with green peppers & onions), dropped my son off to daycare with and extra long hug and kiss, and went off to work. Left work for airport. I had a chicken wrap for lunch (which I grabbed at a restaurant at the airport)....wasn't good with my snacks. By the time I got checked into hotel, I was starving!! Here's a pic of my dinner on night 1.

This is steamed veggies (spinach, green and yellow beans, red peppers, olive oil, garlic) served with a fish called, "cobia". Never heard of this fish before but it was delicious - white, meaty and quite flavourful. I also had a glass of H2O with this meal. It was great ..restaurant was Canyon Creek! Sorry picture quality not so great...I didn't use flash - pretty good for my phone's camera, though.

The next morning we (my colleagues and I) had breakfast at the hotel restaurant and then checked out as we were off to a different city for more meetings. The breakfast was buffet style and offered lots of healthy options. I had just worked out and was very hungry!

A hard-boiled egg and a slice of cheese -which I wrapped up and put in my purse to eat as my morning snack a few hours later.

Breakfast: Scrambled eggs, two small turkey sausages, small bowl of fruit (did not eat grapes - extra sour) and a glass of water. Then went off to my conference meeting.

Lunch was provided so choice was limited however, I believe I made the best of it by having the following:

This is a garden salad, sprinkled with feta cheese (just a little, as you can see) with 1/2 of a whole wheat tortilla wrap (thinly sliced oven-roasted turkey breast, lettuce, tomatoes, cheese) and about a litre of water.

After conference, we drove to our next destination and checked into our hotel, got settled and went out for dinner. We found this great restaurant where I had a steak with a salad and some baked sweet potato fries (sorry didn't get a pic) but it was goooooood!! Sometimes, I feel a little funny taking pix of my food depending on where I am and how packed the place is. Anyway, this is where the problems started. I shared some fried calamari with my colleagues...they were delicious!! I also had DESSERT!!!! There were three of us and we shared two desserts!! I know I should have been stronger but just reading the options on the menu made me want it so bad!! I just couldn't resist - well, I probably could resist but I didn't!! AND OMG, was it ever yummy!!! They were delicious - I did manage to get a pic of that (the restaurant had emptied at that time)....

This is one of them - no words can do this justice so I'll just let you look at it. All I need to say is CHOCOLATE!!

Here's the other dessert......

Cheesecake with Chocolate

As I mentionned earlier, these beauties were "shared".....I'm certain I had the most of my colleagues.....here's a pic, showing that we did share them - please take note of the THREE forks!

SIN-sharing!!

EVIL!!(but tasty)...

The next morning I woke up, feeling guilty but not as guilty as I thought I would and I don't know if that's good or bad but I decided to forget about it and get my workout done....and I did. Met with my colleagues and we went off to the Market Fresh for breakfast. I had an eggwhite and vegetable omlet with water. I was back on track!! :)

It was quite good (green pepp, mushrooms, onions)

Anyway, I am now back on track with my eating but I know that my "slip-ups" may have affected my weigh-in. I've just weighed in this morning as I wasn't able to on Wednesday. My next post will show the results of my sins! Stay tuned..

Until next time...

Joania (2KMINE!!!)