Sarah’s BodyBlog

I decided to follow a more structured routine as far as nutrition and exercise goes for the next 12 weeks.  This is actually somewhat difficult for me because I have never been able to follow a particular diet or fitness routine for more than 3 days let alone 12 weeks.  However, I’m considering entering my first figure competition in 2010 and the way I see it there is plenty of resources out there that will guide me towards my goals as far as diet and training, but, the biggest factor with success in competing is to just stick with it.  So, that being said, I need to take that mental challenge and follow a more structured pattern of eating than I am used to and exclusive exercise routine for a specific period of time.

I’m going to follow the Phase 1 Fat Shredder outlined in the P90X Nutrition Plan.  It’s designed to strengthen muscle and shed excess body fat.  The nutritional portions are:  50% Protein, 30% Carbohydrates and 20% Fat.  I already use fitday.com to track my eating but will start using it to monitor the macronutrients suggested for this particular plan.

As for exercise I am going to follow the P90X Doubles routine.  I know I said I am going to practice following a specific routine but I absolutely can not stand Kenpo and when that work out comes in to play I am going to swap my own cardio instead.  I just can’t stand Kenpo I don’t know what to tell you.  It’s not that I find it difficult I just don’t get it and it frustrates me.  As an alternative, I will do ½ hour of running, stairmaster, elliptical or cycling.

OK, this is what I’m doing from now until pretty much year end.  This will be difficult for me as I am used to eating a lot more carbs and performing a lot more cardio.  It’s not so much physical as it will be a mental challenge for me.  I’m sure I will get in fantastic shape, but the real reward for me will be the success of following a plan and seeing it through until the end.  

There are so many ways some better than others but this is what I use:

Tanita InnerScan SEGMENTAL and FULL BODY Composition Monitor

Yes its expensive ($300) but I have been using Tanita for quite some time and have always been happy with the results.  The scale I previously had finally kicked the bucket after 5 years so it was time for a new one.  

The new one I purchased provides a whole new level of monitoring.  If you’re a total data junkie like me then this scale is for you.  I especially like it because I can balance the left and ride side of my body. I was surprised to learn that my symmetry was different and I am now able to fine tune my workouts to even things out.

If you want to read up on all the many, many features check out this website:

http://www.thecompetitiveedge.com/

I get asked this question a lot so I thought I would just blog about it.   No I did not have skin surgery and yes I do have stretch marks and saggy skin. I have both under my arms, on my hips, stomach and inner thighs.  There is no way around it.  Please don’t let this discourage you from reaching your goals.  Many overweight people are afraid to lose weight because they don’t want to gain excess, baggy skin. They worry that they will look worse after they lose the weight which is reason enough for lots of people not to even try. I too had the same concerns.  

In the end, the stretch marks and loose skin are not as important as I once thought they were. The reason being is because of all the OTHER POSTIVE things I have experienced as a result of losing all the excess weight.  The only surgery I did have completed was breast augmentation. However, believe it or not I had that done prior to my weight loss.  The fat, black and white photo of me on my body space page has the implants. But they were covered in fat so it wasn’t as noticeable.  The more weight loss I had the more obvious the implants became.  That is why people think I had them done after I lost all the weight but the fact is I didn’t.  

So all that being said, there are some things I do to help better my appearance on both the issues:

First of all, lose the weight slowly. Your skin will need time to adjust and shrink back into place. Gradually losing weight at a rate of about a pound or two a week gives your skin that chance it needs to adapt to the changing shape of your body.  I took me 18 months to lose 125 pounds.  

Secondly, it’s imperative that while you are losing weight you exercise including lifting weights.  I don’t mean little baby weights either. Lift heavy so that by the time you are on your last rep your muscles are at failure. The added muscle fills in the areas that have loose skin. Wherever you happened to be in your weight loss journey or have already lost the weight START exercising and strength training IMMEDIATELY.  Don’t wait!  Some people say they want to lose weight first then exercise to tone afterwards.  That is the worse thing you can do.

Third, It’s very important to keep your body hydrated so drink lots of water.

Lastly, moisturize daily.  Here is a list of products that I use.  I don’t use them simultaneously. I mix it up. But I do put them on in the morning and before I go to bed. As you’re smoothing on the lotion work your way upwards, never pulling downwards on the skin.

• Palmer’s Cocoa Butter Formula Massage Lotion for Stretch Marks (Wal-Mart)
• Palmer’s Cocoa Butter Formula Skin Therapy Oil (Wal-Mart)
• L’Oreal Sublime Slim Anti-Cellulite + Smoothing Body Toning Gel (Wal-Mart)
• Equate Farewell cellulite Cream with L-Carnitine (Wal-Mart)
• Equate Skin Firming Moisturizing Lotion (Wal-Mart)
• Bio Oil or CVS Skin Treatment Oil (CVS)
• StriVectin-SD Intensive Concentrate For Existing Stretch Marks (Department Stores)

This essay has been posted in my long term goal section for the longest time.  Now that the contest is over I need to move on.  Even though I did not win, I am very proud of my accomplishments and enjoyed the experience very much.   I wanted to always have this as a keepsake so I am filing away under my blogs:

March 20th, 2009

Hydroxycut Max! Transformation Contest Essay

First off, I want to say thank you to both Hydroxycut Max! and Bodybuilding.com!  You weren’t kidding when you said we are now one step closer to getting the sexy body of our dreams.  In the past 11 weeks I have lost 27 lbs, 8.5% body fat and 3 dress sizes.  My abs are flatter, my thighs are tighter and I have defined arms and shoulders.

By December of 2008 I had yo-yoed up 25 pounds and was camouflaging my "muffin top" with maternity styled shirts.  It was becoming clear that if I did not do something quick I would have to put away my tight low rise jeans forever, or permanently sew Spanx in all my clothes.  So, on January, 1st 2009, I decided it was time for a change and to give America’s #1 selling Weight-Loss Supplement a shot.  By incorporating Hydroxycut Max! with exercise and eating healthy the pounds started melting away immediately.

Each week my clothes were feeling noticeably looser, while a more shapely and toned physique was becoming visible.  Now I can continue to wear my skinny jeans with a fitted top and not have to worry about any flab spilling over.  You don’t know how much it means to me to be able to take pride in my appearance again.  I feel so confident and, most importantly smokin’ hot again!

Thanks again to Hydroxycut Max! and Bodybuilding.com for giving me the opportunity to regain control of my life.

Sincerely,

Sarah

I don’t know why but I am in a silly mood today . . . I never blog and thought why not.  Here are my thoughts:

1.) I am addicted to Wasabi Peas and need help.  I love them so much!!!  I’m having some right now . . .

2.) I am crushing on John Shumate BIG TIME ever since I saw his "shredded at age 50" pics on the supersite. He is sooooo HOT!!!  Don’t get me wrong I am happily involved with another older man but boy oh boy I have a girl crush right now . . .

3.) Has anyone ever notice that some people sing "Thank you" in a long drawled out way . . . I have a co-worker who sits next to me and all day I have to hear her say "Thank Youuuuuuuuuuuuuuuuuuuuu"  Why can’t she just say it quick?  Why must she sing it?  It drives me crazy . . .

Ok this was pretty random.

Good Nite!

Cardio 5 times a week for 30 minutes – Mixture of running, stairmaster or spinning depending on what I feel like at the moment – Cardio is either completed early morning before work or after.  I would prefer the morning but it depends on how much sleep I got the night before.

P90X 5 times a week 15 to 45 minutes – My company has a gym at work and we’re fortunate to have a DVD player in our cardio room.  So, I just pop it in for a healthy break up to office stress.

I don’t follow the fitness guide that is outlined with the P90X series.  I pick the workout depending on what body part I feel like working on that day.  The time also varies depending on what the days work load brings me.  It’s hard to find time to exercise, especially for those of us who work in an office.  However studies show that people who enjoy a workout before going to work or exercise during lunch breaks are happier, suffer less stress and are more productive.

Here is the link to P90X :
http://www.beachbody.com/product/fitness_programs/p90x.do?code=MSN_SEMB_P90X&ef_id=1908:10
:60916d92bfe5bf956b4f932b45a2f563_e_250902316_2623855848:1Jtg-9BkOIYAADy7rCcAAAAW:20090405144518

Weight Training 3 to 4 times a week – I can’t tell you that on Mondays I always do this and on Wednesdays I do that . . . The way my brain is wired I can not have configuration.  I’ve tried and it just doesn’t work for me.  I have to be able to walk in to the gym and perform what I feel.  I do follow some structure when it comes to what body parts and how often. I never work the same muscle group within a 48 hour period and I break it up in to:

Back / Biceps  
Chest / Shoulders / Triceps
Legs

Note: I lift heavy so each set is pushed to muscle failure.
Note: I use both machines and free weights.  There are so many to choose from for each muscle group that I mix it up each time.

Upper body is 3 sets of 6 to 8 reps

Legs are 9 sets of 6 reps – When it comes to legs I follow a different approach.  I take 1 second during the lifting phase and 3 to 4 seconds during the lowering phase.  I also split my routine in to three’s:  3 sets of full extensions from top to bottom, 3 sets of lowers – which is lifting from bottom to mid point back to bottom and 3 sets of uppers – which is midpoint to top back to midpoint again.

Abs – I don’t have a particular routine.  The P90X gives me what I need as far as abs go.  Sometimes I will use one of the weighted machines and pump out 30 – 50 crunches if I have time after I lift.

Whether or not you need to lose or maintain weight this site does it all and is FREE:

http://www.fitday.com/

MEAL 1:

Veggie & Cheese Egg White Omelette

Egg Whites (1/2 Cup) – 12g Protein / 60 Cal. / 0g Fat / 0g Fiber

Sliced Mushrooms (3 Oz.) – 2g Protein / 20 Cal. / 0g Fat / 1 Fiber

Spinach (1 Cup) – 2g Protein / 20 Cal. / 0g Fat / 2 Fiber

Fat Free Feta Cheese (1 Oz.)  – 2g Protein / 35 Cal. / 0g Fat / 0 Fiber

Olive Oil Cooking Spray (coat the pan)

I Can’t Believe It’s Not Butter Spray (spray on top of omelette)

MEAL 2:

Worldwide Pure Protein Shake – 21g Protein / 100 Cal. / 0.5g Fat / 2g Fiber

Gnu Foods Flavor & Fiber Bar (Orange Cranberry) – 3g Protein / 130 Cal. / 3g Fat / 12g Fiber

MEAL 3:

Turkey Breast Sub from SUBWAY on Wheat Breast (6 inch) – 18g Protein / 280 Cal. / 4.5g Fat / 5g Fiber

No cheese or oil on sandwich.  Veggies and Vinegar only.

Baked Lays Lite Chips – 2g Protein / 75 Cal. / 0g Fat / 1g Fiber

MEAL 4:

Wendy’s Jr. Vanilla Frosty – 4g Protein / 150 Cal. / 4g Fat / 0g Fiber

MEAL 5:

Worldwide Pure Protein Shake – 21g Protein / 100 Cal. / 0.5g Fat / 2g Fiber

Go Lean Crunch! Cereal (1/2 Cup) – 4.5g Protein / 95 Cal. / 1.5g Fat / 4g Fiber

MEAL 6:

Farmland Dry Rub Seasoned Pork Tenderloin (Chipotle Barbecue) (4 Oz.) – 23g Protein / 130 Cal. / 3g Fat / 0g Fiber

Fiber One Lowfat Cottage Cheese (1/2 Cup) – 10g Protein / 75 Cal. / 2g Fat / 5g Fiber

Broccoli & Cauliflower (2 Cups) – 2g Protein / 50 Cal. / 0g Fat / 4g Fiber

MEAL 7:

South Beach Living High Protein Cereal Bar (Chocolate) – 10g Protein / 140 Cal. / 5g Fat / 3g Fiber

MEAL 8:

Met-Rx Protein Plus Powder (1 Scoop) – 23g Protein / 105 Cal. / 0.5g Fat / 0g Fiber

Strawberries (1 Cup) – 0g Protein / 50 Cal. / 0g Fat / 2g Fiber

Organic Zero Sweeteners – I get this stuff from Whole Foods Market

Even though the strawberries are sweet sometimes I am just craving SUPER SWEET.  This is when I add in some of this stuff.  It’s the best!

In their own words “It’s a replacement sweetener for artificial sweeteners.  It has zero calories, zero Glycemic Index, zero Artificial.  Organic Zero is produced from organic sugar cane juice which is naturally fermented and crystallized to create the first Organic Erythritol. Erythritol is a naturally occurring sugar that is found in our bodies, as well as fruits and fermented foods such as soy sauce.  Organic Erythritol is the only ingredient in Wholesome Sweeteners’ Organic Zero.  No added flavors or intensive sweeteners.  You can use Organic Zero wherever you would use regular sugar and enjoy it without worrying about calories or artificial “nasties!”  Organic Zero is clean-tasting; it has no intense sweetener aftertaste and no unpleasant digestive side-effects.  It is even “tooth-friendly” as it reduces the plaque build-up which helps prevent tooth decay.  Perfect for sweetening hot and cold beverages, sprinkling on cereal and fruit, as well as baking.  Organic Zero is 70% as sweet as sugar.”

MEAL 1:

Met-Rx Protein Plus Powder (1 Scoop) – 23g Protein / 105 Cal. / 0.5g Fat / 0g Fiber

Trader Joe’s Steelcut Oatmeal (Full Serving) located in freezer section - 5g Protein / 150 Cal. / 2.5g Fat / 4 Fiber

MEAL 2:

Worldwide Pure Protein Shake – 21g Protein / 100 Cal. / 0.5g Fat / 2g Fiber

VitaTops (Golden Corn) – 4g Protein / 100 Cal. / 1g Fat / 6g Fiber

MEAL 3:

Woodstock Organics All Natural Be My Baby Chili (1/2 box or 7.5 Oz.) – 3g Protein / 110 Cal. / 5g Fat / 3g Fiber

***e Total 0% Greek Yogurt (6 Oz.) – 14g Protein / 90 Cal. / 0g Fat / 0g Fiber

MEAL 4:

Wasa Crisp’n Light 7 Grain Crackerbread (3 slices) – 2g Protein / 60 Cal. / 0g Fat / 2g Fiber

Weight Watchers Cream Cheese Spread (2 Individual Cups or 2 Oz.) – 4g Protein / 120 Cal. / 10g Fat / 6g Fiber

MEAL 5:

Worldwide Pure Protein Shake – 21g Protein / 100 Cal. / 0.5g Fat / 2g Fiber

Trader Joe’s Apple Cranberry Bran Muffin – 5g Protein / 80 Cal. / 1.5g Fat / 13g Fiber

MEAL 6:

Chhole Deep Indian Gourmet (Whole Chick-Peas Simmered With Onion & Peppers in an Authentic, Flavorful Sauce) (5 Oz or ½ of box) – 8g Protein / 180 Cal. / 6g Fat / 7g Fiber

Trader Joe’s Organic Split Pea Soup (1/2 Can) – 5g Protein / 75 Cal. / 0g Fat / 2g Fiber

***e Total 0% Greek Yogurt (3 Oz.) – 7.5g Protein / 45 Cal. / 0g Fat / 0g Fiber

MEAL 7:

Orville Redenbacher’s Mini Bag Smart Pop! 94% Fat Free (Kettle Korn) – 4g Protein / 100 Cal. / 2g Fat / 4g Fiber

MEAL 8:

Met-Rx Protein Plus Powder (1 Scoop) – 23g Protein / 105 Cal. / 0.5g Fat / 0g Fiber

Fresh Fruit – 1g Protein / 100 Cal. / 0.5g Fat / 4g Fiber

I use whatever I happen to have on hand.  Sometimes just one and sometimes a little bit of everything.  I make sure the total amount is roughly 100 cal. or 1 Cup.  Ex: Strawberries, Blueberries, Blackberries, Raspberries, Cranberries & Bananas

MEAL 1:

Egg Dish Casserole – 18g Protein / 128 Cal. / 3g Fat / 2g Fiber

INGREDIANTS:
Cooking Spray
1 Cup of Egg Whites
2 tsp Black Pepper
16 oz of Spinach
1 Cup of diced Onion
1 ½ Cups of Cauliflower
1 Cup of diced Mushrooms
1 tsp Olive Oil
8 Oz Non Fat Cottage Cheese (I use the new Fiber One brand that came out recently)
8 oz. 0% Greek Yogurt
½ cup grated, reduced fat Sharp Cheddar
Salt & Pepper

Preheat oven to 350

Coat a glass or ceramic 8×8 inch dish with cooking spray. Pour in egg whites and pepper. In a microwave safe bowl microwave spinach for 4 minutes. Sauté onion, cauliflower & mushrooms in a nonstick pan with oil. Season with Salt and Pepper. Add to egg whites. Add cottage cheese, yogurt and cheddar. Stir until combined.

Bake in oven for 45 minutes until top is slightly bubbling. Let cool for 10 minutes before serving.

MEAL 2:

Worldwide Pure Protein Shake – 21g Protein / 100 Cal. / 0.5g Fat / 2g Fiber

VitaTops (Blue Bran) – 4g Protein / 100 Cal. / 1g Fat / 5g Fiber

MEAL 3:

Roasted Chicken Breast Sub from SUBWAY on Wheat Bread (6 inch) – 24g Protein / 310 Cal. / 5g Fat / 5g Fiber

No Cheese or Oil on sandwich.  Veggies and Vinegar only.

Baked Lays Lite Chips – 2g Protein / 75 Cal. / 0g Fat / 1g Fiber

MEAL 4:

South Beach Living High Protein Cereal Bar (Cinnamon Raisin) – 10g Protein / 140 Cal. / 5g Fat / 3g Fiber

MEAL 5:

Egg Dish Casserole – 18g Protein / 128 Cal. / 3g Fat / 2g Fiber

MEAL 6:

Swift Premium Ready to Cook Boneless Seasoned Beef Petite Tender Filet (Sun-Dried Tomato & Roasted Garlic) (4 Oz.) – 22g Protein / 130 Cal. / 4.5g Fat / 0g Fiber

Trader Joe’s Eggplant Cutlets (3 Oz.) – 1.5g Protein / 85 Cal. / 4.5g Fat / 1g Fiber

Sweet Red Pimiento Peppers (1/2 Cup) – 0g Protein / 20 Cal. / 0g Fat / 0g Fiber

***e Total 0% Greek Yogurt (3 Oz.) – 7.5g Protein / 45 Cal. / 0g Fat / 0g Fiber

MEAL 7:

Palapa Azul Frozen Fruit Bars (Strawberry) – 0g Protein / 50 Cal. / 0g Fat / 1g Fiber

MEAL 8:

Met-Rx Protein Plus Powder (1 Scoop) – 23g Protein / 105 Cal. / 0.5g Fat / 0g Fiber

Jell–O Sugar Free Pudding (Double Chocolate) – 2g Protein / 60 Cal. / 1.5g Fat / 0g Fiber