"2011"

11/08/2011 02:29

WHAT'S YOUR SECRET???

There really isn't any huge secret about my weight loss, except for the basics, which is to cut down your intake and remain consistent with my daily workout routine. However, I do want to share my journey with you. I started in January 2011 at 280 pounds, wearing a size 24 in jean size. I started with a prescription of Phentermine (37.5mg) for the first 3 months (90 days from February to April). This helped me cut down my intake, by suppressing my appetite. I tried hard to stick to either 3 regular meals per day, or 6 smaller meals per day. I attempted to follow the Palumbo diet for the first three months, eating lots of Protein and enjoying my free day of junk, per week. I dropped about 10 pounds per month, weighing only 250 pounds. The next month (May) I fasted on the Lemon Cleansing Diet, for 20 days, dropping another 30 pounds and weighing 220 pounds. In June, I had gained 25 pounds from all the summer festivities, luncheon and dinners, weight 245 pounds. During this time from February to June, I started working out with light weight lifting and intense cardio, but exercise was still not a regular or daily activity for me. I worked out 2 to 3 times a week. I had even skipped a few full weeks of working out at the gym. 

In July I made it my goal to, "EXERCISE" everyday. I realized that my husbands weight really started to noticeably shed, when working out became a daily activity and not just a 2 or 3 times a week thing. So, I pushed myself every morning to get up and go to the gym with my husband. He was my biggest supporter. In the morning when I woke up with unexpected swelling, my husband would literally dress me and help me out of bed to freshen up and head to the gym. My husband is the drive behind my motivation and determination. Now, workout is part of our daily routine. We work out 6 days a week. I even started to challenge my body to burn more than the day before. I tried longer repetitions with light weights or resistance bands. When I was home and bored, I would play a Hip Hop, Belly Dance, Zumba, Hula Cardio or Tae Bo  workout routines from Cable On Demand or Torrent DL, and get my sweat on. My intense Cardio sessions at the gym, would last an hour or two, burning anywhere from 1500 calories to 3500 calories. 

In July, I really cut down the intake, to almost and some days eating only one bowl of low fat cereal (high in Fiber) for breakfast, one cup of light yogurt for lunch and a fat free cup of yogurt for dinner. My calorie intake for the day would always be less than what I burned at the gym. I would take in less than 1000 calories a day. I don't ever think about food. When I'm hungry, I'll put a little something something in, just to stop the growling of my tummy. I drink lots and lots of water, Gatorade and Powerade, through out the day. The more I keep myself hydrated the less hungry I was. I even started to listen to my body. I would listen to my stomach. Asking if I was really hungry or bored. This led to my new rule of thumb to follow, "Eat to Live and not Live to Eat". Food just became unimportant to me. I only need one slice of Pizza or have of a Hamburger for my stomach to be satisfied and full. I really started to cut weight this month, going from 245 pounds down to 220 pounds. 

In August and September, I stuck to this daily workout routine and low intake diet. It became so much easier to follow this, because my stomach had adjusted so much and is now use to eating little but working out really hard. I dropped down to 215 pounds. By the time Halloween came and left in October, I dropped another 10 pounds, weighing only 205. Mondays, are always a little hard, because my body is recuperating from the weekend. My weight would fluctuate because my weekend weight would increase with a bit more intake and enjoying rest day, Sunday. Today, I am 207 pounds and wearing a size 16 in denim jeans. I know by the end of this week, I'll be closer to my 200 pounds mark. Also, cut out the junk. Substitute the junk with something healthy for a snack, even when craving and trying to satisfy that sweet tooth. When you eating out, make sure that you're ordering something that's healthy and yummy. So many restaurants offer Simply Fit or Healthy options. When going for something quick on the go, like fast food, try a kids meal or eat half of your adult meal. You really don't need that much food. Ya feel? 

I weigh myself everyday, morning and night. On the weekends, I try out all my small clothes or buy a smaller piece of clothing from the store. This would motivate me to work harder to get the body, I have always wanted. Music is another form of motivation, along with dance. Pictures of myself before and after would keep me on track with my health goals. So overall, 75 pounds down and 25 more to go. My goal weight by Valentine's Day 2012 is 180 pounds, wearing a size 12 or 10. I believe that at the rate I'm going, this goal is realistically attainable. It's become so easy, because it's a CHANGE in my lifestyle. I'm driven to look great and to THRIVE in my THIRTIES! So, what's the secret you ask? It's simple. Stick to the basics! Eat less and exercise more. Stop talking about it and JUST DO IT! Shut up and Do the Dew, already!

09/21/2011 22:36

KEEP IT MOVING!

I'm still working out and watching everything I eat. I'm never going to go back to fat again. Never in my life will I ever let myself go, like I did before. I started off at 280lbs and now weighing in at only 215lbs. Need I say more? 65 Pounds down 25 Pounds to go! That's how I roll! LOL! XO

08/09/2011 23:48

55 DOWN 45 TO GO!

Finally under 230 pounds. Yes, that's right I weigh 225 now. YAY! That's what I'm talking about and it feels so dang good. (｡❤‿❤｡✿)

05/21/2011 19:10

I'M BACK....

So, today start a brand new journey towards finding my "Happy Weight". Thanks to family members who care enough about the "Health to thy Navel", I have received a lot of tips and suggestions made to living healthier. Learned a whole lot more about what to shop for and what not to consume. I will be sharing this information with you health buddies soon as it's all approved by my dear cousin. This informative page was created with numerous documents pertaining to a group, strictly dedicated to those who are dead on serious about committing to a healthier lifestyle and by invitation only. Members are welcome to post pictures, share uplifting & inspiring quotes, thoughts, books, movies, recipes and restaurants. This was designed to help our friends and family feel motivated to find "Health to your navel and marrow to your bones". 

This has really got me back up on the rise & grind (I have to admit I was lacking motivation there for a minute) , recommitting myself, body and soul to Fitness and it feels freaking amazing. Super stoked to get my juice on and even more excited to cleanse the toxins out of my wasteland (lol). Everything they have posted, makes perfect sense and can't be ignored. I love the scripture references that tie into ones health. I strongly agree with the document titled, "We are what we eat, drink, & think!" and I totally choose to eat/drink/think to live, and in the process find my happy weight. I'm not going to go down as fat, sick and nearly dead. Gross! It's so on. 

Today, I stand before you 239 pounds ready to reach my goal of 180 pounds by the end of the summer. As I worked out today at Gold's Gym today, I had many thoughts (quotes I wish to share with you) running through my mind, including but not limited to...

"Go hard or go home! Live and let live. 

‎"Where performance is measured, performance improves. And where performance is reported, performance excels!" -LDS President Thomas S. Monson 

‎"One love, One heart, One destiny"- Bob Marley

"Sorry for not being Sorry, OWN IT!"

"X2 Rise & Grind! Commit 2B Fit"

05/04/2011 04:16

I'LL BE BACK...

I know I've neglected my dearest diet blog. You can always keep up with me at http://sinivatuha.blogspot.com/ ... I'm trying to maintain both sites, but it's just been hard with such a busy schedule and such. Great news is I found more ways to remain active, which include the Dance Central game for XBox 360 Kinect and my new DVD set and schedule for TurboFire. YAY! I'll be returning to post more motivational tips and seek inspiration from all of my xtra lbs friends. I'll be back soon. TaTa!=)

04/26/2011 19:43

ACE TOP 25 FITNESS MOTIVATIONAL QUOTES

1. Strive for progress, not perfection. -Unknown
2. You want me to do something... tell me I can't do it. -Maya Angelou
3. You miss 100% of the shots you don't take. -Wayne Gretzky
4. If you don’t make mistakes, you aren’t really trying. -Unknown
5. You live longer once you realize that any time spent being unhappy is wasted. -Ruth E. Renkl
6. Strength does not come from physical capacity. It comes from an indomitable will. -Mahatma Gandhi
7. Motivation will almost always beat mere talent. -Norman R. Augustine
8. I'd rather be a failure at something I enjoy than a success at something I hate. -George Burns
9. Energy and persistence conquer all things. -Benjamin Franklin
10. Nothing great was ever achieved without enthusiasm. -Ralph Waldo Emerson
11. No act of kindness, however small, is ever wasted. -Aesop
12. Insanity: doing the same thing over and over again and expecting different results. -Albert Einstein
13. Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it. -Lou Holtz
14. Motivation is what gets you started. Habit is what keeps you going. -Jim Ryan 15. I've missed more than 9,000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed. -Michael Jordan
16. Fear is what stops you... courages is what keeps you going. -Unknown
17. The finish line is just the beginning of a whole new race. -Unknown
18. The difference between a goal and a dream is a deadline. -Steve Smith
19. Just do it.™ -Nike
20. In seeking happiness for others, you find it for yourself. -Anonymous
21. The secret of getting ahead is getting started. -Mark Twain
22. It's not who you are that holds you back, it’s who you think you’re not. -Anonymous
23. Luck is a matter of preparation meeting opportunity. -Oprah Winfrey
24. It's never too late to become what you might have been. -George Elliot
25. Clear your mind of can’t. -Samuel Johnson

03/07/2011 18:29

TIPS! :)

PUMPED-UP POULTRY CONTAINS MORE SODIUM           

Most people know that processed foods are often loaded with sodium.

But you may be surprised to learn that some packages of uncooked “100 percent natural” skinless boneless chicken breasts contain a fair amount of sodium too. Processors often inject poultry with up to a 15-percent solution of saltwater or chicken broth to “enhance flavor and tenderness.”  A 4-ounce portion can contain 180 to 320 milligrams of sodium compared to 40-75 milligrams of sodium in the same size "unenhanced" portion.  Look for the sodium content on the Nutrition Facts panel if you’re watching your sodium or salt intake.

PUT MUSHROOMS ON THE MENU                        

Mushrooms make a delightful addition to the healthy kitchen. They’re skimpy on calories but generous on good nutrition and earthy flavor.

There are many edible varieties, including the shitake, crimini, oyster, enoki, portabella and white button. Grill, sauté, stir-fry or stuff mushrooms for a savory side dish.  Add them to pizza, pasta, salad, omelets, risottos, fajitas, and other vegetables like green beans or peas. Serve a grilled portabella mushroom cap on a whole grain bun for a “meaty” sandwich. Store mushrooms in their original container or a paper bag for up to one week.

CALCIUM—IT'S NOT JUST FOR KIDS                   

Did you know that besides building strong bones and teeth, calcium helps to regulate the heart and other muscles? Calcium is also necessary for normal blood pressure and blood clotting. All of us need adequate calcium, not just growing kids! Calcium recommendations vary depending on age and special needs. In general, adults should get 1,000-1,200 milligrams (mg) of calcium each day. Good sources include skim and low-fat milk, yogurt, calcium-fortified orange juice, low-fat cheeses, dark green vegetables, soybeans, and tofu.

HERE'S THE BEEF                                  

Do the numbers 85/15 on a package of ground round mean anything to you? If you think it describes the percentage of the meat that is lean

(85) and the percentage that is fat (15), you’re right. But here’s the catch: the numbers refer to the percent lean and fat based on weight, not calories. A 4-ounce portion of ground round contains 240 calories and 17 grams of fat.  At nine calories per gram, that’s 153 calories from fat, about 64 percent. Look to the Nutrition Facts panel for detailed nutrition information.

NEW DIETARY GUIDELINES FOR AMERICANS             

The new Dietary Guidelines for Americans stress the importance of reducing calories and increasing physical activity.  This comes as no surprise since more than two-thirds of adults and one-third of children in the U.S. are overweight or obese.  A few simple tips that support the new and improved guidelines include: Enjoy your food, but eat less; make half your plate fruits and vegetables; drink water instead of sugary drinks; and reduce sodium. To learn more, visitwww.health.gov/dietaryguidelines.

WHITE NOISE FOR BETTER SLEEP                     

If you’re looking for something to help soothe you into sleep, a little white noise may be the answer. White noise—or white sound—can filter and mask distracting noises that may be keeping you awake.

Technically, white noise is a sound frequency that uses the entire spectrum of frequencies the human ear is able to hear. Examples of white-noise machines include electric fans, air purifiers, humidifiers, nature-sound devices and electronic white noise generators. White noise is even available on CDs or as a downloadable audio file.

STRETCHING FOR BACK MAINTENANCE                  

Many of us experience back pain from time to time due to tight back muscles. Stretching can help to alleviate or even prevent this tightness. Lie down on your back; pull both knees to your chest; relax and hold for 15-30 seconds; release; and repeat at least twice. Doing this exercise each day can often reduce the risk for future pain.

However, if you already have diagnosed medical problems with your back, consult your doctor or physical therapist before doing any new back exercises.

TRY TEMPEH!                                      

Tempeh is a tender cake of cooked soybeans made of all whole soy beans or combined with grains, legumes and seeds. It has a nutty, mushroom-like flavor and can be found in the freezer, refrigerator or fresh produce section of your grocery store. Try tempeh as a healthy replacement for meat in stews, casseroles, grilled sandwiches, kabobs or stir-fry. Marinated or barbecued tempeh makes a great main dish.

Tempeh is an excellent source of dietary fiber, soy protein, and also a good source of folic acid, potassium, and iron.

ENERGY BARS—A PERFECT SNACK?                     

When time is tight, grabbing an energy bar can certainly be better than skipping a meal. But, according to our registered dietitian, many are nutritionally similar to a fortified candy bar—high in sugar, low in fiber and nutrients, and expensive when compared to whole foods.

For a healthful on-the-go snack, consider packing away homemade trail mix made with your favorite nuts, seeds, dried fruits and whole-grain cereal. A little can go a long way, so try to limit your portion to a handful or two.

TEA FOR HEALTH                                   

Did you know that brewed oolong, green, white and black teas are good sources of antioxidants called polyphenols? These disease-fighting compounds, also called flavonoids, have been shown to have a protective role against health problems such as certain cancers, heart disease and stroke. Try brewed hot or cold tea today in place of your usual beverage. Brew for 3-5 minutes to bring out the beneficial polyphenols and enjoy the natural flavor and aroma.

03/07/2011 18:26

COMMIT 2B FIT! X2 RISE & GRIND!!!

It is exercise alone that supports the spirits, and keeps the mind in vigor. I believe this. My gym time is my "ME" time. When I'm in my zone, I see so many possibilities. I take responsibility not only for my physical well being but everything else starts to make sense and I put in the work so all else falls into the right place and right time of my life. I enjoy a great challenge. Mind over matter, all day any day! If I can do it so can you. (this is coming from someone with sever RA). No excuses. Let's do this! Happy Monday Ya'll!!!

03/05/2011 12:31

ANOTHER MILESTONE....

Yes, that's right. I've reached another milestone in my weight loss journey. I finally got out of the 40's, under 240 that is. Now, weighing 237. HOORAY!!! I only have 52 more pounds to go to reach my goal. This would be the same weight I was when I got pregnant with my beautiful daughter Alana. This may sound like a lot and impossible, but I started at 280 in the beginning of this year. Can I just say "FATSO"? Hoiaueeee!... I started to plan my health and fitness program the first week of this year. With much preparation and determination, my heart, mind and soul was prepared to put my plan in motion. I began my new schedule & diet on January 10, 2011. I struggled for the first two weeks, because I was discouraged. I didn't let that get the best of me. I continued to press forward and when push came to shove, I pushed even harder right back. I am now going strong for 8 weeks, I have dropped 43 pounds.

I feel like I have been blessed with so many more options. Decreasing my intake was the hard part. Working out was an entirely different story, especially because my Rheumatoid Arthritisplayed a big role in my opposition. Now, I feel lighter, healthier and pain free, most days. I got rid of the majority of my prescriptions. No more anti-depressants, no more steroids, no more anti-psychotic medication, no more anti-biotics, no more anti-inflammatory and no more pain relievers. I only take my required injections to help slow down the progression of my arthritis and more vitamins. Yes, I do count calories. You have to. It's important to know what you're putting in to your body. I do drink lots and lots of water. I eat lots and lots of greens with various vinegarette dressings. My wardrobe has grown and I fit in more of my clothes. I don't even really have to shop anymore, but I love to. I love to see what else fits me. I know my jeans do not lie. Can you believe it? No more muffin top for me. YaY!!! I used to hate jeans and even wore a rubber band to hold them up when I didn't want to button or zip them up. Shame huh? I know, right! Not anymore :o)(o:

I burn more than 1000 calories a day, because I love love love cardio. I started weight training 3 weeks ago and my weight has really dropped. I've added an intense ab workout to my routines and next week I will start researching, preparing and training for a marathon. I love to visit the City Family Recreational Center for more active fun with the family, like racing the indoor track, basketball, volleyball and swimming. However, I really really LOVE Golds Gym. This place makes the gym look like a real playground, with their cardio cinema and having individual monitors (little 12 inch flat screens) attached to the eliptical, treadmill and bikes, with Cable Televisions. Who could ask for anything better than a facility like that to work it out in. 

I now have so much more to choose from and it's so fun to play dress up in the bedroom. I love this feeling, the feeling of freedom because I chose to make my THIRTIES (30's) Thrilling & THRIVING! I'm going to continue to learn to keep my family & myself healthy and fit. You can too! Cheers to a healthier US! :)

02/23/2011 16:32

TIPS!

Sorry I haven't been posting much (MIA). I'm at 240lbs now and I've been working extra hard, incorporating weight training with a trainer in my daily routine. It's been great, but I've neglected by facebook account, my blogspot diary and my extrapounds blog. So, here are some tips until next time... :o)

HEALTHY INCENTIVES TO EXERCISE                   

Help stick with your exercise plan by rewarding yourself at special milestones. If you've had a personal best or continued exercising when you might have given up before, consider treating yourself to a reward. Try non-food rewards such as a massage, pedicure, concert, CD or some new workout clothes!

REPLACE YOUR SHOES                                

Wearing worn out shoes to exercise can increase your risk of hip, knee, ankle and foot injuries. How often should you replace them? It is recommended that you replace exercise shoes between 350-500 miles depending on your activity, style, body weight, and the surface you exercise on.  A shoe can lose its support and mid-sole cushioning even if the outside looks fine. In addition to tracking your mileage, pay attention to how you feel. New aches or pains in your bones and joints or shin splints might be signs that it’s time to get new shoes.

"LETTUCE" BE CLEAR ABOUT ICEBERG                 

Many say iceberg lettuce has no nutritional value. Not so, says the American Dietetic Association. While it’s true that darker-colored greens like romaine contain more nutrients, iceberg can stand on its own merits when it comes to a healthy diet. It’s low in calories, fat-free and a source of potassium, folate, beta carotene, lutein and a small amount of calcium and vitamins C and K. That said, it’s still best to fill your plate with a variety of lettuces and other leafy greens, including arugula, escarole, bibb, romaine, spinach…and yes, even iceberg.

BENEFITS BEYOND FIBER                            

Did you know that whole grains provide much more nutrition than just dietary fiber? Whole grains are also an excellent source of B vitamins, iron, zinc, potassium, magnesium and antioxidants such as vitamin E. Some whole grains are not brown, and some brown breads are not whole grain. So don’t go by color alone. Instead, look for the word 'whole’ before the type of grain in the ingredient list, like whole wheat or whole oats. The U.S. Dietary Guidelines recommend that at least half of the grains we eat each day should come from whole grains.

EATING DISORDER AWARENESS WEEK                   

In the United States, as many as 10 million females and 1 million males are fighting a potential life-threatening battle with an eating disorder, and millions more are struggling with binge eating disorder.

It’s important to be aware of the dangers surrounding eating disorders and the need for early intervention and treatment. If you are affected—or know someone who is or may be—the National Eating Disorders Association provides messages of prevention, hope and recovery. For information, visitwww.nationaleatingdisorders.org.

02/09/2011 18:29

TIPS!:)

EGGING YOU ON TO A HEALTHY WEIGHT                

Eating eggs for breakfast can help you feel full longer, stay energized and reduce overall calorie intake, which contributes to a healthy weight, research says. One egg provides 6 grams of high-quality protein, which helps to keep you satisfied. Nearly half of the protein is found in the egg yolk. And although the yolk also contains cholesterol, the American Dietetic Association says healthy adults who eat whole eggs in moderation can maintain their cholesterol intake under the recommended 300 milligrams a day. Consider eggs enriched with omega-3 fatty acids for added health benefits.

WEIGHT TRAINING ON THE ROAD                      

Do you miss weight training workouts while on the road? Consider using portable dumbbells that you inflate with water. A pair of these dumbbells weighs up to 32 pounds when filled and only 24 ounces when collapsed–a practical option for your suitcase.

02/09/2011 18:24

MOTIVATED...

It's been a month since I've changed my diet and added a daily workout routine to my schedule. I started this year (2011) weighing in at 280 lbs. I was discouraged in the first month. Now that's I'm in the 2nd week of month 2, I weighed in yesterday at 255lbs. Not, my goal weight, but that's pretty fast results for only a little over a month, aye? I can feel my body shrink slowly, in my clothes and during my workouts. I've had to add 5 minutes each week to each workout. I've also found myself increasing my workout level to keep my heart rate at an intense level. I burn up to 800 calories a day, Monday through Friday. However, on my POWER Saturday's if I'm not busy, I strive to burn over 1500 calories through out the day by staying active through out the whole day. On Sunday's I let my body, mind and soul rest, as I attend church for my weekly spiritual uplifting. I'm not in a rush to lose weight, because I want to do everything the "healthy way". My goal is that by July, I'm rid of this 55lbs. I'm happy to work hard to lose anywhere between 3 to 5 lbs a week. Is that good? I think it's attainable. :)

02/04/2011 21:37

TIPS!

HEALTHY SUPER BOWL FARE                          

Let’s face it; Super Bowl Sunday is as much about the food as it is the game.  But you don’t have to let the big event sack your healthy eating intentions. Score big with a pot of chili made with ground sirloin or turkey breast, forego the traditional skin-on wings and serve Buffalo-style skinless chicken breast tenders instead. Dish up some spicy bean salsa with whole grain chips and vegetables with low-fat dip. Give yourself the winning edge with healthy and delicious Super Bowl fare.

NATIONAL WEAR RED DAY                            

“Heart disease doesn’t care what you wear—it’s the number 1 killer of women,” says the National Heart Lung and Blood Institute as part of their nationwide campaign to help deliver an urgent wakeup call to American women. If you still think heart disease is a “man’s disease,”

consider that women under the age of 50 are twice as likely as men to die after having a heart attack. Unfortunately, women also wait longer than men to go to an emergency room when having a heart attack.

02/01/2011 21:09

TIPS!

STRENGTH TRAINING & WEIGHT MANAGEMENT            

Did you know that strength training can give you a boost in your resting metabolic rate (the calories you burn while at rest)? The reason? Muscle is active tissue that consumes calories while stored fat uses little energy. It is estimated that each pound of muscle burns roughly 3 times more calories than does fat.  As a result, strength training can be helpful for weight loss and long-term weight control.

IS YOUR WORK ENOUGH EXERCISE                     

People with physically demanding jobs often think that exercise recommendations don't apply to them. However, a study reported in the Archives of Internal Medicine suggests otherwise. Having a physically demanding job did not offer protection against heart disease but engaging in 2 hours of leisure-time activity each week did.  The Physical Activity Guidelines for Americans recommend 2 hours and 30 minutes of moderate-intensity activity (i.e., brisk walk) or 1 hour and 15 minutes of vigorous-intensity activity (i.e., jogging) each week. A combination of moderate and vigorous activity is fine as well.

MOTIVATION ON THE TREADMILL                      

If you live in a cold climate and have trouble staying motivated to walk or jog on a treadmill, try this tip to keep you going until warmer weather arrives. Start by creating a 25-minute playlist on your

MP3 player. Walk or jog for one song and speed up for the next.

Continue to alternate for the entire workout and be sure to end with a slower interval to cool down. Add five minutes of music every two weeks to gradually increase your workout and you will be ready to hit the road in the spring!

02/01/2011 18:50

BL WEEKLY WEIGH IN...

One week 3 pounds lost. WHOO HOO! Now, I'm even more motivated to get back in the gym after work. YAY!:)

01/28/2011 21:27

2 TIPS FOR THE DAY! HAPPY FRIDAY! (TGIF)

GET YOUR ZZZS                                    

Research has shown that not getting enough sleep or getting poor quality sleep on a regular basis may increase the risk of high blood pressure, heart disease and type 2 diabetes. There is even evidence suggesting that weight gain is associated with getting inadequate sleep, possibly by disrupting hormones that regulate appetite.  Sleep needs are different for each person, but most adults generally need between 7–9 hours each night.

CHICKEN SOUP FOR COLDS                           

Chicken soup is a popular home remedy for the common cold but does it really work? Some researchers say that it can help to relieve the symptoms of a cold by reducing inflammation, thus providing some relief of cold symptoms. Also, the hot vapors help break up congestion, making it easier for you to breathe. Soup provides fluid, which is important for fighting infection.  Plus, it tastes pretty good when you’re not feeling your best.

01/26/2011 18:14

TIP OF THE DAY!

BURN CALORIES WITH SNOWSHOEING

If there’s snow on the ground where you live, trade your walking shoes or hiking boots for a pair of snowshoes. It’s a great, low-impact way to burn calories, fight cabin fever and stay in shape through the winter. Snowshoeing is simple like walking, but it can burn considerably more calories because you tend to lift your legs higher. A 150-pound person can burn up to 550 calories an hour snowshoeing, as compared to 300 calories for an hour of walking.

Source: Shape Up America

01/25/2011 19:37

WHAT I'M DOING NOW?

I know I've posted a few diets and things. Right now, I'm not on the Master Cleanse, I'm on the Dave Palumbo Diet and Workout. However, I would like to cleanse by the end of February.:o)

01/25/2011 19:34

WHAT IS THE MASTER CLEANSE?

The Master Cleanse is such a simple program. First, squeeze Fresh Lemon Juice, then add Rich Maple Syrup, and Cayenne Pepper into Pure Water. Drink a minimum of six to twelve glasses throughout the day whenever one is hungry. Take a laxative, morning and evening; or instead of the morning laxative, you can do the Salt Water Flush. Every day of The Master Cleanse that you overcome the psychological need to eat, you feel a growing sense of control that motivates you to complete the process. The Master Cleanse is by far my favorite of the Detox Diet Recipes.

There are three phases to The Master Cleanse: Ease-In, The Lemonade Diet, Ease-Out. Each of these will be explained in detail, and it is very important to follow these directions carefully. If you read closely you shouldn't have many questions, but of course there is always more to know, so check out the comments. Most of your other questions will be answered there. Since I get so many of the same questions, I will be making a FAQ or Frequently Asked Questions page very soon. There are often questions regarding the precise ingredients for the Master Cleanser Recipe, as they can vary somewhat, depending on your experience and requirements. Be sure to choose which is right for you and learn how to best be prepared for The Master Cleanser Side Effects.

Ease-In - Starting The Master Cleanse

The Ease-In step of The Master Cleanse (Pre-Diet Routine) is not as important as the Ease-Out (Post-Diet Routine). In fact, you could skip the Ease-In completely and begin directly with The Lemonade Diet at anytime. In my experience, however, beginning The Lemonade Diet with the Ease-In routine not only prepares your stomach for less food, but your mind as well. I find by doing the Ease-In, the first two days of the Diet are not as shocking, and the impulse to eat is therefore more manageable. Use the 3 days of the Ease-In to gather your ingredients for the Master Cleanser Recipe.

Regardless of whether you choose to Ease-In or go right to The Lemonade Diet, your Master Cleanse Kit will contain all of your ingredients, tools, equipment, and appliances that you will need during the Master Cleanse and The Lemonade Diet. The tools and equipment of The Master Cleanse Kit are used to prepare and make the Lemonade, as well as to produce your Daily Detox Bowel Movements. The Lemonade Diet Ingredients are discussed in detail further down this page (and on The Lemonade Diet page).

Gather Your Master Cleanse Kit

Below are some other items you might consider for inclusion in your Master Cleanse Kit.

• Laxatives (to create Daily Detox Bowel Movements)
• Sea Salt (for The Salt Water Flush)
• Hand Juicers or Electric Juicers
• Teaspoon and Tablespoon Measures
• Naturally Non-caffeinated Herbal Teas (the only cheating allowed)
• Bio-Metric Measures (scales, ph-testers, body fat measures, and other devices to measure the results of your cleanse)
• Journals (to document the process, emotions, challenges and triumphs during the Master Cleanse

Starting The Master Cleanse with the Ease-in is also a good time to build your confidence and exposure to a Living Food Diet, Raw Food Diet, Green Diet, Vegetarian Diet.. or whatever you call your ideal post-cleanse, food lifestyle. I don't see these diets as "Diets" in a strict sense. To me they are a lifestyle choices regarding the foods we eat. If the style of life you want is healthy, energetic, and long lasting then you must eliminate toxins, de-vitalized foods, processed foods, and otherwise dead-foods from your diet. Detox Diet Recipes such as these (and others), are great templates to base our daily food decisions on. We all know this deep down. The Master Cleanse, for most, is about a transition to a healthier lifestyle.

Ease-In Day 1 - Living Food Diet

To do the Living Food Diet, you only need to eat live foods. Simply remove processed foods, meat and dairy from your diet. Enjoy shopping for, and eating interesting fruits and vegetables. Savor the rich flavors and textures. Be sure that you don't go too heavy on fruits as they are high in sugar. A 60/40 balance of vegetables to fruits is a good guideline.

Ease-In Day 2 - Juicing, Blending, Soups and Broths

This step preps your body for a liquid diet and delivers macro nutrients more quickly to your bloodstream. By breaking down the foods to liquids we can more readily take in the nutrients from the food. Fruit and Vegetable Juicing is very enjoyable. There are endless combination's of tasty juicing recipes. Blending is equally enjoyable. Green smoothies are like drinking a glass of healing. If you do not have a juicer, you can make soups or broths.

Ease-In Day 3 - Orange Juice

Manually or electrically juice enough oranges to make 2 liters of Orange Juice, mixed with water (to taste). Sometimes I find it hard to get the calories I need through the day and so I add some Maple Syrup to increase my caloric intake.

The Lemonade Diet

Whether you begin The Lemonade Dietimmediately or Ease-In, the process of the Lemonade Diet is the same. You will however, need to make two decisions to suit your personal preferences and/or your daily work and family routines. The first Master Cleanse Variation revolves around timing your daily flush. Perhaps equally important as Ending The Master Cleanse is the Daily Detox Bowel Movement. It is crucial to flush out the toxins your body is eliminating, and since you are not consuming digestible food (fiber) to create a bowel movement, you will have to make that happen. This is why I call this process "The Daily Detox Bowel Movement". It is this process that cleanses your body of the waste, and toxins. There are two accepted methods to produce Daily Detox Bowel Movements: Nightly Laxatives, and the Salt Water Flush. Prior to your first day on The Lemonade Diet you should have taken your Nightly Laxative. On your first full day you do not need to do the SWF so you can start drinking your Lemonade immediately upon waking.

Lemonade Diet - Step 1 - The Lemonade Diet Recipe

Awake, and prepare your Lemonade - this is your nourishment and energy source for the day.

Soon after arising you will prepare your daily intake of Fresh Lemon Juice, Rich Maple Syrup, Cayenne Pepper and Pure Water. If you are doing The Salt Water Flush, you should drink your first glass of lemonade after your first bowel movement to allow the process of elimination to begin.

Drink your Lemonade Fresh! I can not stress this enough. The key to The Master Cleanse is the fresh lemon juice, and the living enzymes that it contains. The other ingredients are important as well, but the fresh lemon juice is irreplaceable (but yes, limes can be substituted).

The Lemonade Diet Concentrate

Previously mentioned on this website was my preference to drink Pre-mix Lemonade. I now understand a critical flaw to this plan. The longer your Lemonade sits, the more enzymes die. If you need to Pre-mix your Lemonade, then you should only mix a concentrate of just the Fresh Lemon Juice, and the Rich Maple Syrup. The maple syrup acts as a preservative. This Lemonade Diet Concentrate will keep the enzymes alive long enough to be consumed during the day. Store The Lemonade Diet Concentrate in a cool, dark, glass container. Do not add the cayenne or water to the concentrate. The cayenne will "Steep" like tea, and make the concentrate very hot. The water will dilute the maple syrup and the enzymes in the Fresh Lemon Juice will die. Learn the details about Master Cleanse Enzymes and The Lemonade Diet Concentrate because it is crucial to your success, and is a leading cause of Master Cleanse Problems.

You will drink between 6 and 12 glasses of Lemonade each day (some people drink as much as 26 glasses per day). This will depend on how big or small you currently are (caloric needs), your tolerance to physical and psychological urges to eat, and your desire to to lose weight. Master Cleanse Weight Loss results vary according to your pre-cleanse weight, and can be managed, to a degree, by how much lemonade you drink. Obviously you can Drink more, for less weight loss, and drink less to lose more weight. It is not a wise choice to drink less than 6 glasses in an effort to lose "extra" weight. Weight loss (if any), should occur naturally. It is wise to drink whenever you're hungry, or when you feel a lack of energy (commonly felt as a weakness or mild shakiness), which is quickly corrected by drinking a glass of Fresh Lemonade. 12 glasses per day should be your starting point from which you will make adjustments.

Lemonade Diet Ingredients

Mix each of the following lemonade diet ingredients into a large glass:

• 2 Tablespoons Fresh Lemon Juice
• 2 Tablespoons Rich Maple Syrup
• 1/10 Teaspoon Cayenne Pepper Powder - or to taste (as much as you can stand)
• 8 ounces (250 milliliters of Pure Water

Roll each lemon firmly between your palm and the counter. Put sufficient downward pressure as you rock the lemon back and forth under your hand. You are softening the lemon to make the extraction of juice more efficient.

NOTE: store your lemons on the counter to ripen, NOT in the fridge. Enzymes are dormant in the fridge. You want those enzymes. If you buy 50 lemons in advance, as most people do, store 40 in the fridge at a time and take the 10 most ripe lemons out for your first day or two.

Next, cut the lemon and juice each half on the juicer (if using an electric juicer you may want to juice the whole allotment at once, since you will not be sure how many lemons will yield the proper amount of juice. You may initially find you will waste a lemon or two).

Add the rest of the lemonade ingredients into the glass, mix immediately, and drink. I like to drink the glass quickly because it seems to hit my hunger spot quickly. I usually only drink when I need to, and when enough time has passed to allow for a nice spread over the day as I try to manage my daily quota.

(Note: You might get a kick out of licking the tablespoon measure after adding your maple syrup. You may even come to look forward to this part of the process --just don't "eat" the syrup in quantity).

Drink Pure Water Throughout the Day

I carry a 1-liter BPA-free Water Bottle filled with Pure Water with me at all times. This water will cleanse your palate of the lemonade, as well as maintain the illusion that your stomach is full. You can drink as much water as you do Lemonade. All the water you consume from (including the water in the lemonade), is a key factor in why this cleanse is so successful. Most of us are chronically dehydrated. And most of us eat when we are thirsty. We don't understand the difference between the cravings for water and food. I drink as much as I can, but like anything, one shouldn't overdo it. Every time I feel a hunger craving, I take a nice big chug of water. I believe I am turning off the switch in my physiology that is telling me that I am hungry. If I feel very hungry, or weak, I drink a glass of Lemonade.

Step 3 - Master Cleanse Detox - Induce Daily Bowel Movements.

The Master Cleanse is a Detox Diet. The Detox of The Master Cleanse Diet occurs largely through Bowel Movements. The Daily Detox Bowel Movement is the result from the Nightly Laxative, and The Salt Water Flush. The Salt Water Flush is optional but the Bedtime Laxative is not. Some choose to do a Morning Laxative as well.

Master Cleanse Detox with Herbal Laxatives

There are several herbal laxatives that work well. Most people find that by using Laxative Tablets they are able to better manage the dosage. Often the suggested dosage is not enough to produce the movement in the morning. Tom Woloshyn, author of The Complete Master Cleanse swears that 4 tablets is a good starting point. If you cramp or wake up early with a movement, scale back to 3 tablets. If your movement doesn't happen in the morning, scale up to 5 tablets.

I choose to do the Salt Water Flush in the evening. The SWF process is a commitment in itself. Once you take the solution, you will have to be on guard, a bowel movement WILL be coming shortly. I don't mean in 5, or even 15 minutes, but generally in 30-60 minutes after taking the salt water, you will have your first movement. The last movements will begin to wind down an hour or so after they begin. This is a, ahem... crappy process, and there is really no way to sugar-coat it. The next few paragraphs will describe in detail what you can expect.

Master Cleanse Detox with The Salt Water Flush

Using 1 liter BPA Free Water Bottle and your teaspoon measure, mix a solution of Sea Salt and Pure Water. The original book says 2 teaspoons, but I have used 1 tablespoon almost every time and it works the same for me each way. The last time I did the cleanse, I tried it each way (once with 2 teaspoons and then again with 1 tablespoon), and each time I had success. NOTE: There have been many questions about this process. Many people complain that the SWF doesn't worked for them. This is probably the most common mistake with the master cleanse. I believe it can work for everyone, but there are no absolutes in this world. The key is to adjust the amount of salt in order to create the right solution for your individual needs. make sure you don't used iodized table salt.NON-iodized sea salt is essential. The Salt Water Flush MUST be done on an empty stomach.

Shake the mixture well and move to the sink. I like to "pound it" - perhaps because I like to pretend I am still in college and the sea salt is actually a keg stand. I also move into the bathroom and stand in front of the mirror. Somehow, by watching myself, I can manage to drink the whole liter in one try, spilling very little. This too is a challenge in itself, especially once your stomach has become very small from taking no solids. Chances are, you will feel full halfway through, so just keep going. Stopping only makes you taste the salt, and will activate your gag reflex. If you throw up most of the mixture, you will not have success. Do whatever it takes to get it down, and keep it down.

While it is not required to drink the solution in one go, you will find that the taste is such that you will want to get it down quickly. It is not awful, but it is not exactly pleasant, and therefore I choose to get it over with. I also enjoy the little challenge. Many people have submitted their Salt Water Flush Tips that range from sipping the mixture through a straw or adding lemon juice to the mixture.

After you have consumed the solution, you can go about your activities until nature calls. Laying on your right hand is side to aid the solution on its journey through your digestive track, although I don't find this especially helpful and so I don't bother.

What to Expect from The Salt Water Flush

When you first feel the rumble in your belly and your bowels, DON'T go running off to the bathroom. Give it a while. Let it brew! Yeah, I know that is weird to think about, but you should let it build up. You are going to have 3-7 movements, possibly more. Generally speaking, you will end up pushing out what you put in. The entire liter of sea salt water will be immediately expelled. This is because the solution is indigestible. You may have heard that, if you are stranded at sea, drinking sea water will only dehydrate you more. This is why. It just comes right out of you because the mixture is such that it is not absorbed.

NOTE. If your mixture is off or it doesn't work (check to see if you have the right kind of salt. Did you do it on an empty stomach?), don't worry. The amount of salt you just consumed is far less than your "regular", modern diet. All is well. Just try again the next day with an adjustment in the amount of salt. I suggest adding an amount to the 2 teaspoons until you are successful.

Of course, along with the sea salt, you will be expelling waste. During the first 2 days you will be moving out the remaining solid matter in the digestive tract from the days prior to the Master Cleanse. If you began your diet immediately, this will be more true than if you Eased-in, and therefore have only juice in your system. Nevertheless, for each day you will expel solid matter. Gross, to be certain, but also empowering. You really begin to understand the value of this process when you recognize the elimination of waste that has been stored in your body for months, even decades.

NOTE: Your eliminations will be MOSTLY liquid from now on. You will only notice smaller material and clumps of thicker waste. Don't expect large solid movements of any kind. You should be encouraged that even on day-10 you still have dark liquid in your first movements of the day. All the dark matter is retained waste that the cleanse is loosening and removing.

Once you feel you can no longer hold out, go to the bathroom. A word of warning while you wait for this moment. DO NOT FART!!! You will most certainly not pass only air - if you know what I mean. This is also true throughout the rest of your day. Don't be fooled or you will be leaving work to change your shorts. The first movement will be rather large and fairly powerful. You will want to flush almost immediately. In order to understand the whole messy details, take a look... if you dare.

Stay close to a toilet and continue to move until the frequency eases. Once you can last 15 minutes without a serious movement, you are safe to go about your day. For this reason I choose to undergo this process in the morning, before I go out for the day.

Lemonade Diet Conclusion - Repeating the Process

That concludes the process of The Lemonade Diet. Just repeat for every day of your intended duration. Most Master Cleanse Practitioners won't recommend less than 10 days. 10 days is a great achievement and will produce far better results as your body can really begin to focus on the deep and dark within. 14 days is very challenging and when added to the Ease-in and Ease-out is almost 3 weeks in total. I have heard of, and known, people who go for 30 and more. Tom Woloshyn claims the longest he has heard of is 372 days straight with the second longest being 256. Some people do "Cleanse Stacks" where they will do 10 days followed by some regular eating and quickly going back on for another 10 days as many as 5 times. My suggestion is that 2 weeks is more than enough. There are reasons for Long Term Master Cleansing such as Disease Cleansing, but that topic is far outside of the scope of this article.
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Ease-Out - Stopping The Master Cleanse

The Ease-out process of The Master Cleanseis the exact same as the Ease-In, but in reverse. This is also another reason I choose to do the Ease-In - it prepares me for the Ease-Out. You will be tempted to fast-track this process, but DON'T. Consider this step as ESSENTIAL. You can become nauseated if you start to eat too soon. Please don't underestimate the importance of this process. On the other hand, don't be scared of it either. You do risk some serious constipation or some of the worse Complications of The Master Cleanse - but if you eat something too soon, you will likely be okay in the long run. If you are unsure at any time - consult a doctor. My words here are opinion only, and should always be considered informational not medical advice.

The most important factor to keep in mind during this stage of The Master Cleanse is to drink a lot of water. Especially when you are Fruit Juicing and Vegetable Juicing. If you do not make broth, and opt for juices instead, it is important you understand that the juice will have a great deal of fiber, and you need to make sure you have enough water in your system to keep you from becoming constipated.

Ease-Out Day 1 - Orange Juice

Manually or electrically juice enough oranges to make 2 liters of Orange Juice, mixed with water (to taste). Sometimes I find it hard to get the calories I need through the day and so I add some Maple Syrup to increase my caloric intake.

Ease-Out Day 2 - Juicing, Blending, Soups and Broths

This step preps your body for a liquid diet and delivers macro nutrients more quickly to your bloodstream. By breaking down the foods to liquids we can more readily take in the nutrients from the food. Fruit and Vegetable Juicing is very enjoyable. There are endless combination's of tasty juicing recipes. Blending is equally enjoyable. Green smoothies are like drinking a glass of healing. If you do not have a juicer, you can make soup or broths.

Ease-Out Day 3 - Living Food Diet

To do the Living Food Diet, you need only to eat live foods. Simply remove processed foods, meat and dairy from your diet. Enjoy shopping for, and eating interesting fruits and vegetables. Savor the rich flavor and textures. Be sure that you don't go to heavy on fruits as they are high in sugar. A 60/40 balance of vegetables to fruits is a good guideline.

Post Cleanse - After The Master Cleanse - Adopt a Healthy Lifestyle

When you are done The Master Cleanse, the next and maybe most important step is to begin to Eat Wisely. This sounds so simple, yet so many people go right back to eating emotionally to sooth their daily worries. Choose to Eat Wisely and you will not put the weight back on. Go back to Eating Poorly and you will gain back all the weight you just lost - and maybe more!

01/25/2011 18:01

YESTERDAY'S PROGRESS...

1st day w/o Phentermine & Amino Fuel

Breakfast: 3 eggs and 2 tablespoons of Bacon Bits

Lunch: Protein Shake

Dinner: Romaine mix w/Spinach, bacon bits and Balsamic Vinegar Dressing

Workout: 45 Kickboxing Aerobic class

LOTS of WATER!!!

01/25/2011 17:57

TIP OF THE DAY .....(MORE LIKE A FEW TIPS FOR THE PAST FEW DAYS)!!!

EXERCISE COOL DOWN                               

It is important to cool down after a moderate- to high-intensity exercise session. This prevents sudden pooling of blood in the muscles as well as sudden drops in blood pressure that can lead to dizziness and falls. During the last 5-10 minutes of your workout, gradually decrease your exercise intensity and gently approach your resting heart rate before coming to a complete stop.

SMALL CHANGES, BIG RESULTS                       

Are you having trouble making changes stick when it comes to your diet? A small tune-up, rather than a complete overhaul, to your eating habits is a good place to start. A study done by Shape Up America found that making one simple change when preparing meals, like substituting lean turkey for certain cuts of meats, resulted in an average savings of 108 calories per meal.  This might not seem like much but other studies have shown that by simply eating 100 fewer calories a day, the U.S. could have about 70 million fewer obese/overweight individuals.

PREVENTING JOINT PAIN                            

You can help to prevent or minimize joint pain by maintaining good posture and muscle balance, exercising regularly and lifting properly.

For example, bend your knees and use your legs instead of your back when lifting objects off the ground.  When lifting with your upper body, allow your arms to do the work instead of your wrists or fingers.

BENEFITS OF DRIED FRUIT                          

Looking for a convenient way to eat five or more fruits and vegetable servings a day? Keep dried fruit on hand for a quick and healthy snack. Our registered dietitian recommends dried figs, apricots, raisins, plums, blueberries, cranberries or dates. Toss some on your cereal, salad or yogurt, accent a rice dish or enjoy just as they are.

Dried fruit contains more nutrients and calories than an equal amount of whole fruit. A quarter cup—or palmful—counts as a serving. No washing, peeling or slicing required!

01/25/2011 17:56

WEEKEND PROGRESS...

I heart cheat days! I enjoyed every bite of food I got to eat and I tried hard not to over do it. I worked out hard over the weekend too. :)

01/24/2011 20:04

DAVE PALUMBO DIET ... TAKE 2

Dave Palumbo's Diet Advice

‘Cutting’ Diet

• Meal 1- 6 whole Omega-3 eggs 
• Meal 2- 8oz chicken with 1/2 cup raw almonds
• Meal 3- 50g whey with 2 tablespoons all natural peanut butter (PWO)
• Meal 4- 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil
• Meal 5- 50 g whey with 2 tablespoon PB
• Meal 6- 6 whole eggs
• You can substitute any meal for another meal, all are interchangeable.

Supplements

• Omega-3 Fish Oil pills 1000mg 3x per day
• Evening Primrose Oil (Omega-6) 1300mg 2x per day
• Juice Plus+ gives you 12 servings of fruits and veggies in 4 pills
• Good legal Test/anti-aromatase
• Take all supplements with food

Diet Notes

• Have your cheat meal on the same day every week, last meal of the day so you donÂ’t cheat again.
• When following the diet plan (which includes getting your brain into ketosis), there can be NO starchy carbs eaten!
• There are no between meals snacks on the diet. It's 6 MEALS........period!
• Diet is appropriate for naturals and enhanced competitors
• When your carbs go to virtually nothing (which they should be), for the first 3-4 days you will feel "weird" since the brain is desperately searching for gluose to use and it's starving for fuel. Once that initial 3 days is done, your brain will switch to using ketone bodies (fats) and it will seem as though someone flipped on the light switch-- you'll feel great.
• Dairy products contain lactose (milk sugar) which is difficult to digest. Dairy, in general, makes the body hold unnecessary water; it's very mucus forming.
• Women take in about 8-10 g fat per meal; whereas men take in 12-17 per meal.
• Your cheat meal should be a CHEAT!! Not a "clean" carb up. We want to shock the body.

For Weight Gain:

• Follow my same formula: High protein (50g per meal), Moderate Fat (25g per meal), and moderate carbs (35-50g per meal).
• If you're a hard gainer, eat 8-10 meals.
• If you're an easy gainer (but get fat easily), stick to 6 meals per day.

Pre Show Prep

• Cut out the creatine 2 weeks before your show..........just to play it safe.
• Cut water 12 hours before a show
• Pre show carb ups normally 25 – 50 [depending on size] grams per meal using white rice, potatoes and/or grits

Dave Palumbo's Diet Advice Female Specific

Alternate 1 day on DIET #1..... 2 days on DIET #2 and then repeat.

Diet #1

• Meal #1 - 12 egg whites
• Meal #2 - 40g whey protein
• Meal #3 - 6oz chicken with 1-cup asparagus or green beans
• Meal #4 - 6oz white fish (fluke, flounder, sole, ect.) With a green salad with vinegar & mustard (no olive or macadamia nut oil)
• Meal #5 - 35g whey protein or 12 egg whites

Diet #2

• Meal #1 - 2 whole (omega-3) eggs with 6 egg whites
• Meal #2 - 35g whey protein with 1 tablespoon all natural peanut butter
• Meal #3 - 6oz chicken with 1/4-cup (1oz) cashew nuts, or almonds, or walnuts (vary it)
• Meal #4 - 6oz salmon, swordfish, or red meat with a green salad (no tomatoes, red peppers, or carrots) with 1 tablespoon of olive oil or mac nut oil and vinegar
• Meal #5 - 35g whey with 1 tablespoon all natural peanut butter or 2 whole (omega-3) eggs with 6 white

Dave Palumbo's Training Protocol

Cardio:

Should be performed at a low intensity (under 120bpm heart rate). This will ensure that you use fat as a fuel source since as your heart rate increases, carbohydrates begin to become the preferred fuel of choice for the body. When on a low carb diet, you're body will break down muscle and turn that into carbs. Remember, fat CANNOT be changed into carbs therefore, for bodybuilding, the rule of cardio should be long duration, low intensity

General Weight Training Notes

• Dave advocates a high intensity training technique. Less sets, heavy weight, with excellent form and a greater variety of exercises (maybe 3 or 4 exercises) with 1-2 sets per exercise.
• For maximal chest development, maintain impeccable form; do all incline movements, use a shoulder width grip, keep your elbows flared out to the side to avoid tricep involvement
• Stretching ........"stretches" the fascia that surrounds the muscle. It's that tough connective tissue sheath that limits muscle growth; therefore, if you wanna "Grow" better, work on stretching the fascia of the muscle
• High reps become too aerobic and we know what aerobic athletes look like (runners, cyclists)-- they're skinny. Why, because when you stimulate slow twitch fibers (high reps), they fibers do not enlarge in response to the training, they merely get more oxygen efficient. When you stimulate fast twitch fibers with heavy weights and low reps (under 12), those fibers build themselves up with more bulk and fiber density (they enlarge).
• Train arms with unilateral (one arm at a time) concentrated movements. From my experience, compound bilateral movements stimulate everything EXCEPT arms. Stick with one arm cable and dumbbell movements.
• Once again, variation keeps the gains coming. Every so many workouts, try to incorporate different techniques to keep the body guessing.
• Bodybuilders need to incorporate all types of exercises into their regimen-- Compound movements as well as isolation.

Chest

• Incline Smith Machine Press or Incline Barbell Press:  3 sets (4-8 reps)
• Incline Dumbbell Presses 2 set (6-8 reps)
• Hammer Incline press:  1 set
• Dumbbell or Machine Flyes 2 sets (8-10 reps)

Calves

• Standing Calf Raises or Calf Presses on Leg Press machine 1 set (15 reps)
• Seated Calf Raises 1 set (15 reps)

Back

• Lat Pull-Downs or Pull-ups 3 sets (8-12 reps)
• Bent over Barbell Rows:  3 sets (8-10 reps)
• One-arm Dumbbell Rows 2 sets (8-10 reps)
• Machine Rows 3 sets (4-8 reps)
• Hyperextensions 2 sets (15-20 reps)

Biceps

• Single-arm cable or dumbbell curls 2 sets (8-10 reps)
• Single-arm dumbbell hammer curls 2 sets (8-10 reps)
• Single-arm dumbbell preacher curls or concentration curls 3 sets (8-10 reps)

Forearms

• Dumbbell reverse wrist curls 2 sets (15 reps)
• Dumbbell wrist curls 2 sets (15 reps)

Triceps

• One arm pushdowns 2 sets (10 reps)
• One-arm reverse grip cable pull-downs 2 sets (8-10 reps)
• One-arm overhead dumbbell (or cable) triceps extensions: 2 set (8-10 reps)
• Dumbbell or cable kickbacks 2 sets (8-10 reps)

Shoulders

• Machine press or Dumbbell press—3 sets (4-10 reps)
• Machine Lateral raises (one arm at time) 2 sets (8-10 reps)
• Dumbbell or cable front raises 2 sets (10 reps)
• Bent-over Dumbbell (or cable) raises- rear delts 2 sets (8-10)
• Shrugs (dumbbell or barbell) 2 sets (8-12 reps)

Legs

• Squats 4 sets (4-12 reps)
• Leg press or Hack Squat: 2 sets (10 reps)
• Leg extensions: 2 sets (6-10 rep): 1 set (8 reps) one leg at a time
• Single-leg standing or two-leg lying Hamstring curls: 2 sets (10 reps)

Abdominals

• Leg lifts 2 sets (25-50 reps)
• Crunches 2 sets (25-50 reps)
• Side Crunches 2 sets (10-20 reps to each side)

01/20/2011 17:54

TIP OF THE DAY!

GIVE THE GIFT OF LIFE!                           

According to a recent survey, most people donate blood to help others and because it makes them feel good. This is not surprising since a blood donation truly is a “gift of life”. In just one hour’s time, a healthy individual can donate one unit of blood that could help save multiple lives in their community. On any given day, approximately 39,000 units of red blood cells are needed. The need is great, so consider being a blood donor and saving a life!

01/20/2011 05:28

TODAY'S PROGRESS...

Breakfast - Protein Shake w/Amino Fuel & Phentermine and 1 orange

Lots & Lots of Water...

Snack - Orange (can u tell what my fav fruit is??lol)

Lunch - Protein Shake w/Amino Fuel 

Dinner - 1 small piece of Salmon with Salad (no dressing)

Snack - Orange

Over 86 ounces of water today. 

20 minutes on Stair Climber - burned 159 calories

45 minutes on Treadmill - burned 202 calories

20 minutes on Eliptical - burned 164 calories

Total - 525 calories..I guess I should really start counting the calories I take in :o/

01/20/2011 00:17

TIP OF THE DAY

LOSE WEIGHT SAFELY                               

If you’re working on your New Year’s resolution to lose weight, be sensible. Stay away from fad diets and other plans that promise quick weight loss. While you may lose weight initially, these strategies are not effective for long-term weight maintenance, and some can be unsafe. Professionals recommend a safe rate of weight loss of 1/2 to 2 pounds per week. Be patient as you practice new behaviors that support healthy eating and active living. In time, you will achieve your healthiest weight.

01/20/2011 00:16

YESTERDAY'S PROGRESS

Kickboxing (TaeBo) in the morning for 45 mins.

1phentermine pill

Breakfast - 1 protein shake 2 oranges w/Amino Fuel

Lots & Lots of water over 80 ounces throughout the day.

Lunch - Grilled Boneless Chicken with Green Salad & Cucumbers No dressing

Zumba workout for 30 Minutes

Dinner - Salmon with steamed veggies

Snacked on 2 more oranges and water before bed. 

01/18/2011 18:01

TIP OF THE DAY!

CUTTING FAT                                      

Rich in protein, calcium and vitamin D, milk is certainly a nutritional powerhouse. But, consider choosing skim or 1 percent fat milk rather than whole milk. This can mean a nutritional savings of roughly 70 calories and 5 grams of saturated fat for each cup. If taste is a concern, gradually working your way down can help. Start with 2 percent milk and slowly switch to skim milk over time.

01/18/2011 18:00

VISA BIGGEST LOSER WEEKLY WEIGH IN!

This morning I woke up at 4am and started TaeBo Amped for 45 minutes. I decided to start my day energized. I work schedule is 6am to 2:30pm. So, I needed this. I had a great workout this morning. I love sweating it out like that. I attended the weekly weigh in, I was scheduled for. This competition is held by my company. The weekly winner gets a $100 visa gift card. Unfortunately, for me, I'm not getting that weekly prize. Well, at least not this week. The bad news, I only lost 1 pound, the good news, I lost 1 whole % of body fat. I have to admit, I've been working really hard with my work outs, my diet and taking my vitamins. Week 1 Down and 11 more to go. Hopefully, the second week will bring better results for my next weigh in. I'm not going to be discouraged. I feel great. I feel like I look great, so I'm just going to stay consistent and focused on my goal, a new healthier me! YAY! :)

01/18/2011 00:11

TODAY'S PROGRESS

FB Post: Since, it was Mama's B'day on Friday, this past weekend, we did not do anything but EAT OUT all weekend. Now, that my cheats days have past, it's time to get back in it. Heading out to the gym with Sho, YAY! Then, home to relax and prepare for my new work week. Going to stay focus and productive this week! Happy MLK Day!

So.....I worked out like I never did before. I woke up and had

1 phentermine pill w/8 ounce glass of water

1 protein shake w/amino fuel pills to help absorb the protein.

1 orange

Workout

20 minutes on stair climber - burned over 150 calories

20 minutes on bike - burned over 150 calories

20 minutes on eliptical - burned over 150 calories

20 minutes of Kickboxing (Tae Bo Amped) burned 200 calories

20 miuntes of Tahitian Cardio - burned 200 calories

15 stretch and cool down session

1 protein shake w/amino fuel pills

80 ounces of water

1 protein shake w/amino fuel pills

2 oranges

More ridiculous amounts of water... YAY! GAME ON!

Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who who not only believe, but also do.... DO the DEW!

01/18/2011 00:09

WEEKEND BLAH!

I have to say that I just love my cheat days, love 'em! Today, I was back in action. I was even more motivated to shed the weight, because I had some many compliments after week one. Can you believe it? Week 1, and just when I was starting to get discouraged, my husband tells me my waist and gotten a little smaller. YIPEE!

01/14/2011 16:05

TODAY'S TIP OF THE DAY...

HEALTHY SNACK IDEA

Looking for a quick and healthy snack? Our registered dietitian suggests spreading nonfat ricotta cheese onto a slice of whole-grain toast or pita bread. Top with sliced fruit, such as kiwi, strawberries, mandarin orange sections, or pineapple. Sprinkle with cinnamon and enjoy! This low-fat snack provides approximately 175 calories, and it is also a good source of fiber, protein and calcium.

01/14/2011 16:05

YESTERDAY'S PROGRESS.

Breakfast: Protein Shake

Lunch: 2 pieces of boneless & skinless teriyaki chicken

Dinner: 2 pieces of boneless & skinless mushroom creme chicken

Workout: 30mins Kickboxing & 20mins Zumba

Over 80 ounces of water...

01/13/2011 14:54

TODAY'S TIP OF THE DAY...

EFFECTIVELY FLATTEN YOUR STOMACH

While crunches are effective in building and strengthening the abdominal muscles, they don't address the layer of fat sitting on top of the muscle. To reduce the fat, aerobic exercise is your best bet (such as walking, running, cycling, or using an elliptical machine). Focus on both time and intensity in order to burn the most calories.

Source: American College of Sports Medicine

01/13/2011 14:52

YESTERDAY'S PROGRESS.

Breakfast: 2 Eggs with Bacon Bits

Lunch: Protein Shake

Dinner: One piece of boneless & skinless meat.

Workout included 30 minutes of Zumba and 30 minutes of TaeBo.

During my workouts, every movement that created pain in my joints, especially my elbow and knees, because of my Rheumatoid Arthritis, caused me a little discouragement, yesterday. However, Im not going to allow it to intimidate me, with what I may think my body can no longer do. I'm taking back what's mine... My body! It's now Mind over Matter. Let's get it!

01/12/2011 18:25

TODAY'S TIP OF THE DAY!

MAKE HEALTH A PRIORITY

“The first wealth is health” is a quote by Ralph Waldo Emerson and his message is an important reminder during our tough economic times. While we may not have the ability to influence national and world events, we do have the good fortune to impact our own individual health. Go for a walk, get a good night’s sleep, schedule your annual checkup, do something calming and eat a nourishing meal are just a few of the many ways to let your health prosper.

01/12/2011 18:23

YESTERDAY'S PROGRESS

Breakfast: Protein Shake

Lunch: Eggs w/Bacon Bits

Dinner: Protein Shake

Ridiculous amount of water.

Workout  1 whole hour... cardio

01/11/2011 18:54

TODAY'S TIP: BE A KID IN THE SNOW AGAIN

                  

If you live in a cold weather area, winter can be a low-activity, high-calorie time of year. To counteract some of those extra holidaycalories, consider the workout you can get while having fun in the snow. Activities such as building a snowman, making snow angels and having snowball fights aren't just for the kids. They can burn up to 300 calories per hour while also providing a great outlet for stress!

01/11/2011 03:35

NEW DAY... NEW WEEK... NEW DIET

Dave Palumbo Diet Start Today...

Protein Shake for breakfast

Crazy amounts of water...

Protein Shake for Lunch...

More and More water....

1 piece of Lean Boneless & Skinless chicken.

Water...

30 minute cardio

1 hour of swimming

Note: Had help with a 37.5 mg Phentermine pill, which made it very hard to drink my shakes and eat my chicken, because I'm just not hungry.

01/10/2011 18:41

WEEKEND PROGRESS...

Protein Shakes
Lean Meat
Some snacks

Great cardio workout and 2 hours of swimming!

01/07/2011 18:49

YESTERDAYS PROGRESS...

1 Apple
2 Oranges
1 Protein Shake
2 lean pieces of boneless chicken
64 ounces of water

Intense cardio 15 mins
low intense cardio 30 mins

01/05/2011 23:27

NO MORE EXCUSES....

So, I'm sitting here watching the Biggest Loser episode 1 of Season 11 and is now a big supporter of Team Gray, because I've always been big fans of the Polynesian contestants. Being Polynesian my self, I understand how important food is in our culture. We don't just wine and dine, we really FEAST! My father comes from a village in Tonga, called Vaotu'u (Kai Lahi). Kai Lahi mean eat big, or eat a whole lot. However, my father's side of the family are still very small people. Unfortunately, I picked up my mother's Samoan genes who were very big people. With the exception of a few of her siblings the rest of my family on this side, are obese. They also love food. I will never acknowledge the stupid saying that Polynesians are normally big people. NO! Totally incorrect! We only are not normally obese. It's a mix of our genes and American Processed foods. LOL! No, really! 

Getting to my point here, my SIL Lisa asked me to join her in filling out the forms for Season 10 and my first reaction was "Yes, let's go for it!" but in side I was dying with embarrassment that I would be considered my a family member for this show. I get emotional every time I watch biggest loser, because their starting point is where I have been stuck at the past 5 years. Ever since I got married I gave up my weight loss motivation, built between my brothers and I . Every day, I watch my brothers and my husband follow their diets and gym schedule to a T. I still can't figure out why I'm still sitting here, letting my RA issues get the best of me. I'm mad angry about it. I need to get over it and I promised my family and my good friend PoPo that 2011 is our year to take back what's mine. My body, it's mine. I'll be blogging about the challenges I have decided to take and the goals I decided not to break and the weight I'll be using for my own life's sake.