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!!!)

Day 5 of My 30 Day Countdown

Hi everyone!!!

The week is over! Day 5 is done!! Whoohoooo!!!

First off, thank you so very much to all of you for the wonderful and supportive comments this past week (and always). It really keeps me going!! Thanks :)

Okay so it's Friday already!! I had ANOTHER FABULOUS DAY!! This is amazing...I am in such a good place. This week, I just proved that I can stick to a plan, once I make up my mind, stay focused and JUST GET 'ER DONE!!!! I don't know just what it is, I just feel great!! I'm FULL of energy and all I want to do is workout and eat right!! Who would of thunk it??? I look forward to my weight training sessions - it makes me feel so powerful!!! And kickboxing and Jiu-jitsu have just brought out a new person in me altogether!! I don't know if it's just exhilaration from realizing that I've stuck to this for a year!! I gave it my best and I just want to give it even more than that as I push through!! I'm just happy and proud of myself!

Okay, so this morning I slept in!! I didn't hear my alarm and missed my regular 5:am wake up!! CRAP!!! It was 6:30 in the morning, there's no way I would have time to do my weight training session and make it to my son's daycare on time or make it to work on time for that matter. I would have to do the weights in the evening!! I was a bit worried, I'm usually so wiped by the time I get home that I just wasn't sure I'd have the energy to get the job done tonight. Plus, I had a 4:30pm Kickboxing class today!! I'll just DO IT!! I'LL JUST DO IT!!!

So I got to work this morning and couldn't wait for the day to be over to get my workouts in! Can you believe that? It's true. Finally, the day was done. I headed off to Kickboxing. Sensei Derek's first words to me were, "Oh, have I got something planned for you guys today!!" as he smirked and walked away. That meant only one thing......PAIN!!!!! He hit us real hard today, drill after drill of punches and kicks and core work. He split us up into groups of 4. We were doing 30 second intervals of a particular exercise - each person did something different - from holding the plank position for 30 secs, to non-stop jumping jacks, non-stop crunches, jack rabbits/mountain climbers (you're on all fours taking giant strides - it sucks) then we'd rotate every 30 seconds. I think we did that 8 times!! We were dead after! He was just smiling!! Evil!! Evil but awesome! I am really enjoying his class and feel great...AFTER!! Once again, I was drenched in sweat and just ran out of there at 530 as my husband and son came to pick me up. We headed home.

I literally got in the house, changed my clothes, it was just soaking and went to my basement to get my weight training session in. I could do every exercise but one at home - which is what I did. There is a ton of squats and lunges in this routine (don't worry upper and total body is covered as well)!! I really pushed through and got such a great workout - it was incredible!!! I was amazed at my energy level. My son is really cute! He came downstairs and counted with me as I did reps - it was sweet and he sat on my back as I did push-ups!!He's almost 40lbs, that wasn't sweet!! :) I came upstairs after and had a protein drink (whey protein, water). I feel good

So tomorrow is weigh-in Saturday!! I can't wait to step on that scale, I really gave it my all this week so I'm hoping the scale will cooperate!! I will be a bit disappointed if it doesn't but it won't be the end of the world! I'm down 73 pounds and I feel fantastic - so that's all that should matter!

Food was great today.

I tried something new ( I mixed tuna and broccoli together, sprinkled some black pepper, sliced some red peppers and wow!!) It was actually really good!! That was lunch today. Breakfast was a 3-egg white and mushroom omlet. Dinner was a roasted chicken breast and steamed veggie medley (cauliflower, onions, spinach and zucchini - basically whatever veggies were left in the kitchen). I'm off to the grocery store tomorrow! :) Snacks were brazil nuts and a protein drink. About 4.5 litres of water today - the extra 1.5 litres was because of the workouts!! I just couldn't get enough water today.

So that's it for today... I'll be posting the weigh-in results tomorrow..a bit anxious to see!

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

Training Program - Phase 2

Hi all,

Well it's been 6 weeks and it's now time to change

up my training routine. This is all part of the progressive workout plan. I met with Rob this morning at his workout studio so that we could run through my new, more difficult training routine and WOW!! It's awesome. I FELT so STRONG and just great doing this routine. This routine incorporates a few more exercises using weights and they're killer (but good)!! I have also increased the amount of weight I'm lifting based on Rob's suggestions...it was amazing to me how he just watched me do the exercise and could determine that I needed to increase the weight...he's a true professional. I tried to pull one over on him with one of the exercises because I was a bit nervous about increasing the weight...he just looked at me and said, "you're moving up to 12's on the next set!!" BUSTED!! I just had to laugh. And of course, he was right...much more effective...too funny! I am now doing supersets (2 sets of 2 different exercises with no rest period in between), then rest and do the next two and continue until the end. My heart was pumping...It was awesome. I find that I am really enjoying the weight lifting part of the workout. It just makes me feel so strong. I really like it...

Rob also gave me some new suggestions, options with my meal plan so that I don't get bored! So far so good. The food suggestions look amazing - can't "weight" to try them.

It was a great session today, thanks Rob....and that's not all that happened at Rob's Workout Studio today.......See next post, it's part of MY BIG NEWS!!!!!!!!!!!!!!!!!!

Joania (2000 MINE!!!)

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