Monday, April 27, 2009

Team Terra Fit

I know Jenna posted the Week 1 challenge today, but we've decided that we're going to run this set from May 1st-Aug 15th. That gives this challenge 15 weeks. The reason for this, is that Jenna is going to be up here the week of August 10th and she said what she'd like to do is have a wrap-up boot camp and ladies' lunch! I think that sounds like such a great idea!

So what she'd like is for anyone who wants to join Team Terra Fit and follow this challenge to "sign-up", so she can get an idea of who's in and she can help you with your progress and such.

If you have a google account, you can let us know in the comments for this post. It's pretty easy to get one, If not, you can send Jenna an e-mail.
*Note - If you really don't want to get a google account, I've just changed the comments settings so you can now leave comments as "anonymous", but we'd love to know who you are!

Let's get everyone involved! Tell your friends about Terra Fit. Get them to tell their friends! I think this is going to be so much fun and we're going to get healthy and LIVE life at the same time!!!

We both look forward to hearing from you! We can do this!!

Goooooo Team Terra Fit!!!

Challenge #1

Good morning Team “Terra Fit”,

Welcome to your first week of your fitness challenge. Before I begin explaining the first routine, I want to make it clear that I am available for any questions or concerns you may encounter over the next 4 months of your program. YES…4 months to stick with this together to inspire and motivate you to become a healthier you. We are going to start with this program and add some minor changes to it in 2 weeks…we want to keep you engaged and challenged, but not overwhelmed with trying to remember too much too soon!

I would like you to get a journal and label this your “Workout Journal”. On the front page, you are going to set a goal. This goal needs to be measurable and timely. Let’s put August 15th 2009 down as the date you would like to achieve this first goal. For example, if you would like to lose “x” number of pounds, write that down or if you want “x” clothing to fit better, write that down. Remember, 4 months isn’t a long time; so be realistic with your goal. Once we achieve that goal on August 15, we can set another goal and put a time line on that. We should feel good when we reach our goals, not feel bad or discouraged for not reaching them – especially if we set that goal too high from the start! (If you’re not sure if your goal is too zealous, you may e-mail me to ask for feedback

This front page should also include your current weight and the circumference of your waist (let’s say navel level), biceps (even distance between elbow and shoulder), thigh (even distance between hip and knee), chest (nipple line).

The 2nd page of your journal should include the actual Terra Fit Challenge #1.

Click here for Challenge #1

As you can see, it is laid out in a 6 day rotation. This is up to you when you start or finish (trying to have only 1-2 days off in the week. You can decide if you take a break after day 2 or 3….or if you need a break after any of the other days, making sure you still do the next day of work in order.

Cardio is a MUST! Try and squeeze in at least 30 min each day. The format is up to you (just write down in your journal what you did on that day).

Writing in your journal is VERY important. There are 5 “MUST ANSWER” questions that you need to write in your journal EVERY Day and you can find these in Challenge #1. Writing down your answers with as much detail will be most beneficial to you and it will keep you honest with yourself. These answers will help me help you down your journey to success. If you don’t write down these answers, how will we know the progress made or the changes needed to help you with your challenges?

To clarify question 3: “How hard you worked?” Refers to what is called a “modified Borg Scale”. This is a scale that looks at how difficult you’re working. The Figure below will indicate the difficulty of work, related to your breathing. Again, as you become healthier, you’re going to be working harder to try achieve a higher number on the scale (a good thing).

Figure 1. Modified Borg scale.

Again, if you have any questions, please don't hesitate to send me an e-mail.

Remember, you are strong – MIND over Muscle…you can do it!!!!

Jenna - Terra Fit resident expert

Sunday, April 26, 2009

What happens when you fail to plan

Did I not just write about planning? What was that quote? Oh yeah..."Failing to plan means you're planning to fail" Hello!

That's exactly what happened on Thursday. I woke up without a plan. I was a bit out of my routine as I had been on-location at McDonald's all week with William. Nonetheless, that's no excuse.

I find when I don't have a plan, I don't eat enough during the day. Then, that leaves my body wanting more calories at night, which will 99.9% of the time end up coming in the form of carbs. If I don't plan, I'll have whatever I can throw together without one, but I'll forget to eat snacks. Those snacks are so important!

So Thursday is also my tv day...sooo not a good day to not have a plan! I've got The Office, Survior and Grey's Anatomy. Oh why do they all have to come on the day?! The funny thing is though, is that I can plan how to watch them! I tivo Survivor at 5, so that it's already started to record when I get home from work, then I set The Office to record at 6. So I watch Survivor and then The Office, then Grey's Anatomy at 9! See I can easily plan my tv on the fly...why is it so tough to plan your day's menu on the fly?!

So we threw on a frozen pizza to eat while watching Survivor and The Office. Definitely not the greatest choice. I could see if maybe it was on a whole wheat crust, but it was white crust. Not good. Maybe even if we had a salad with the pizza. But it was just the pizza. Split between Dave and me.

We also had to go get a few things at the store for the yard, so off to Wal-Mart we went. Well I saw they had a new flavour of 100 calorie packs of chips - Sour Cream n Onion Ruffles..ohh yumm! In my head, I'm telling myself..."Tara, it's potatoes, you can't have potatoes." Then there's my other little, though mighty powerful voice..."But they're only 100 calories!" So into the cart the box went...URGH...I knew better.

After we left Wal-Mart, we were both feeling pretty hungry. Well it's no doubt. Refined carbs in the pizza crust. In a normal person, that just gets immediately turned into glucose and gets burned off quickly and doesn't have any lasting power so it wouldn't be long before one would feel hungry again. For me, that gets turned into fat.

So I suggest McDonalds. Yes, I had been at McDonalds all week and my willpower was getting worn down. But I thought (yes, always trying to rationalize a poor decision) if I make sure that there's a fairly decent choice, I'll be okay. We decided on splitting a 10 pc McNugget meal with rootbeer and large fries AND split a Chipotle Grilled chicken snack wrap.

Well let me tell you where I went wrong on all levels. Though I did try to justify my choice by getting the grilled chicken over the crispy chicken in the snack wrap. The McNuggets are deep fried - helloo! It was just bad over all. I ate half the fries...I can't have fries! Potatoes! Deep fried McNuggets! White flour wrap! Pop! OY! Oh, the double oy is coming...a bit after eating the McDonalds...I went upstairs and grabbed one of the Sour Cream N Onion Chips! OY OY! Ohhh did my stomach give me a talking to later that night.

So that's what happens when you fail to plan.

Wednesday, April 22, 2009

This girl rocks!

From day one I have been cheering for this girl. She is absolutely amazing. She just has this attitude that is so infectious, it's incredible. She was always talking about how she was on Biggest Loser for a reason and that was to help other people. To let them know, that if they were just like her, that they could do it too. That there was hope!

I truly believed that Kristin was going to be Bob's first Biggest Loser. She was afterall, the first woman ever to lose 100lbs while on Biggest Loser - in 12 weeks! Kristin lost 100 lbs in 3 months! Holy cow!! However, $$$ was in someone's eyes and Kristin was voted off last night. In her update at the end, she's now lost 140lbs!! I can't wait for the finale! We'll be picking our jaws up off the floor!

She is featured on the cover of this week's Life & Style weekly and in the article she said something that struck me and I just started crying.

If I could have one message, it would be this: Don't wait for your Biggest Loser moment. Losing weight is more mental than anything else. When you start to lose motivation, close your eyes and envision what your life could be if you push forward and keep up the weight loss. I promise, it will be worth it.

So through my tears, I closed my eyes. I saw it. I saw my life and I knew... it was worth it.

Click here to read a snipit of the article.

My girl Kristin and Bob Harper

Tuesday, April 21, 2009

What I'm Eating

Well due to my insulin resistance I'm having to adjust to eating a different way. Really, I think this is the way that everyone should be eating. I think if everyone were to eat this way, we would be an extremely healthy people!

I'm not following a specific diet, but what I am doing is using the principles of a low glycemix index diet, the concept of the Zone Diet and eating clean. Basically this consists of lean protein, fruits & vegetables, whole grains and healthy fats. Mostly what I'll do, especially for dinner, is use a smaller dinner plate and do 1/2 veggies, 1/4 protein and 1/4 carb. I will also try to not have any more than 2.5-3 hours between eating. I am also trying to consume 3 litres of water a day.

Here's an example of my menu:

Breakfast: Muesli (1/2 cup steel cut oats, 1 scoop vanilla whey protein, 1/4 light soy milk, 1/2 low fat yogurt, 1 tbsp slivered almonds, 1/2 cup chopped strawberries, 1/4 apple chopped and 1 tbsp dried cranberries)

Snack: 1/2 banana & 1/2 protein bar

Lunch: Tomato Cucumber Salad (10 cherry tomatoes halved, 3/4 cup cucumber chopped, 1 tsp olive oil, salt & pepper) and Ham & Hummus Pita (1 whole wheat pita, 1 tbsp hummus, 2 lettuce leaves, 4 slices of lean ham)

Snack: Creamsicle Smoothie (1/2 cup fibre-rich OJ, 1/2 cup vanilla yogurt, 1 scoop vanilla whey protein, ice cubes)

Dinner: Chicken and Lentil Stew and 3/4 skim milk
Chicken (skinless chicken breast sprinkled with salt & pepper, cinnamon, cumin and coriander - baked (4-6oz serving))
Lentil Stew (onion, celery, green pepper, eggplant and garlic sauteed with some olive oil. 1 can of lentils and 1 large can diced tomatoes. Season with cumin, coriander, salt and pepper (1 cup serving))

Snack: Cottage Cheese and strawberries (1/2 cup low fat cottage cheese and 1/2 cup chopped strawberries)

Grocery shopping, I make sure I stock up on all my staples needed to fuel my new lifestyle. I then take about 10 minutes before I go to bed and plan out my following day's menu. I have a wipe board calendar in my kitchen with a notes section and I write the menu right on there. This is working wonders!

My girl Kristin from The Biggest Loser had a saying, I think I saw it on her Facebook profile, "Failing to plan means you're planning to fail". How true is that?! You come home hungry, no plan in sight, you go to the cupboard or fridge and the only thing in your head is EAT! So you just grab whatever and it usually ends up being a poor choice. If you have that plan in place...your only choice is SUCCESS!

Monday, April 20, 2009

Happy Monday!

First I'd like to thank Tara, the best sister in the world, for inviting me to be a guest on her blog and the lovely introduction to you. I have been a leader in the fitness industry for nine years and I have a wealth of knowledge that I am excited to share with all of you!

I am honoured to be included in Tara's journey to health and wellness via the internet, knowing that it's not as perfect as being able to work with her in person, but it's the next best thing! I hope that as readers, you can all benefit from my expertise by participating in the online fitness routines I will provide, as well as share your thoughts, struggles and accomplishments. Together you will have fun, yet challenge yourselves with exercise, on a road to a better you - from the inside out. All of the exercise options can either be performed at your home, your gym or even in the outdoors to enjoy that glorious fresh air and sunshine!

This week, I would like to get an idea of what type of (at-home) fitness equipment you all have access to. I will then be able to better set up routines. I would also like to find out what type of exercises you would be interested in trying as well as how often and how long you can commit to exercise each week.

My idea would be to post a new routine every second Sunday and see how everyone enjoys it. Comments and questions will be welcomed and encouraged throughout the two weeks.

I look forward to hearing from you throughout this week!

The first workout will be posted this Sunday.

Yours in fitness,

Monday, April 13, 2009

Welcome Jenna!

Just like Oprah has her experts, so will Terra Fit!

I'd like to welcome Jenna to Terra Fit. Jenna is a group fitness coordinator with the YMCA. She is also a Registered Massage Therapist. Jenna instructs a variety of group fitness classes and she is also a certified Pilates instructor. Jenna has an extensive athletic background having played hockey and softball. Has competed in track and field and triathlons. She is an active long distance runner and competes in various marathons. She is also my sister.

Jenna will be lending her ideas on the fitness front providing us with different work out ideas, routines and exercises. She might even provide us with some great massage tips as well! She will also be available to answer any of your questions. Jenna, we look forward to your contributions here at Terra Fit!

I'm Back

Well I wasn't ever really gone. But in the blogging sense, I definitely was. I don't think I lost inspiration, but I lost motivation - after one post nonetheless. But, I am back! I read a quote today. It was from The Biggest Loser's Kristin. It was her status on Facebook today.
Wanting it isn't enough. You have to work for it.
That one really hit home because how often I find myself trying to figure out how come I couldn't do this. How could me wanting to start a family so badly not be enough for me to conquer my unhealthy relationship with food and sedentary lifestyle. So it did hit home. Because wanting it isn't enough. I have to work for it.