Alex lost a whopping 2.83% of her body weight this week. Great job!
It looks like most everyone is back on track this week, so good job everyone!!!
The Worst Food in America:
Men's Health magazine has released its list of the worst foods in America in 2009. In the top (most unhealthy) position: a large Chocolate Oreo Shake from ice cream retailer Baskin-Robbins. According to the popular publication, this drink contains an astonishing 2,600 calories, which breaks down as 135 grams of fat, of which 59 are saturated, 263 grams of sugar and 1,700 milligrams of sodium.
For some perspective, consider that most adults need to consume between 2,000 and 3,000 calories per day to maintain a proper weight. So this single drink has more calories than most adults need in a whole day, and in an unhealthy distribution of macronutrients as well - ideally, an adult should get about 67 grams of fat, of which no more than 11 grams should be saturated.
Needless to say, steer a wide path around this caloric bomb, and all other manifestations of the cookie-or-candy-bar-in-a-blender beverages. If you crave sweets, go with dark chocolate that contains at least 70 percent cocoa solids. An ounce or two, a few times a week, provides heart-healthy flavonoids, and stearic acid, the type of fat it contains, does not raise cholesterol levels.
You can find out what else made the list at: http://www.menshealth.com/eatthis/20-Worst-Foods-2009/1_The_Worst_Food_in_America_of_2009.php
Here’s how you all did this week:
Alex -2.83%
Amy +3.31%
Casey ---
Cate -0.81%
Cheryl -0.41%
Chris (maintained)
Clay -1.32%
Emily C +0.61%
Emily P -0.59%
Heidi -0.44%
Jack +0.47%
Jen +0.83%
Jill -0.91%
Julie -0.57%
Kris H -1.16%
Kristin -2.06%
Mackenzie -2.07%
Meagan -0.95%
Melinda -1.79%
Sierra (maintained)
Tina (maintained)
Valerie -0.92%
Tuesday, March 31, 2009
Tuesday, March 24, 2009
WEEK THREE WINNER: EMILY P
So, week 3 has proved to be a very difficult week. Some have lost weight; some have maintained weight; and some have gained a little back. The most important thing is to not give up. Keep your goal weight in mind and do not get discouraged.
I saw this article about a woman who had lost 25 pounds in one month by eating the calories that were needed to maintain her ideal weight, not her current weight. It was an interesting article and reiterated the importance of knowing each and every thing (calorie) you decide to place in your mouth—including small pieces of candy/gum. She mentioned that eating food was similar to buying a really nice article of clothing. You see the perfect shirt, jacket, or suit and decide that you have to have it. You pick it up and try it on and it looks great. Then you notice the price tag. Even though you love the article of clothing the price is just not worth it and you place it back on the rack and walk away. She compares this to eating things that we love to eat, but things that may not be the wisest decisions—food items that have too big of price tags. For some reason, this really hit home with me.
Even though your weight may not be where you want it to be this week remember that everyone has lost weight in the last three weeks. Don’t give up. Don’t get embarrassed. It’s not too late to get back on track.
Remember, slow and steady wins the race. You can do it! We all can.
This week's results are below:
Alex +0.38%
Amy -2.02%*
Casey -0.34%
Cate +1.64%
Cheryl +0.8%
Chris -0.55%
Clay -0.74%
Emily C -0.49%
Emily P -1.16%
Heidi -0.59%
Jack (maintained)
Jen (maintained)
Jill -0.60%
Julie (maintained)
Kris +1.18%
Kristin (maintained)
Mackenzie +2.11%
Meagan -0.66%
Melinda +2.60%
Sierra ---
Tina (maintained)
Valerie -0.91%
*(Although my percentage is the greatest lost, it was due to a medical procedure I had this week, so I figured it didn't count, since it wasn't a TRUE weight loss. Congrats Emily P!!)
I saw this article about a woman who had lost 25 pounds in one month by eating the calories that were needed to maintain her ideal weight, not her current weight. It was an interesting article and reiterated the importance of knowing each and every thing (calorie) you decide to place in your mouth—including small pieces of candy/gum. She mentioned that eating food was similar to buying a really nice article of clothing. You see the perfect shirt, jacket, or suit and decide that you have to have it. You pick it up and try it on and it looks great. Then you notice the price tag. Even though you love the article of clothing the price is just not worth it and you place it back on the rack and walk away. She compares this to eating things that we love to eat, but things that may not be the wisest decisions—food items that have too big of price tags. For some reason, this really hit home with me.
Even though your weight may not be where you want it to be this week remember that everyone has lost weight in the last three weeks. Don’t give up. Don’t get embarrassed. It’s not too late to get back on track.
Remember, slow and steady wins the race. You can do it! We all can.
This week's results are below:
Alex +0.38%
Amy -2.02%*
Casey -0.34%
Cate +1.64%
Cheryl +0.8%
Chris -0.55%
Clay -0.74%
Emily C -0.49%
Emily P -1.16%
Heidi -0.59%
Jack (maintained)
Jen (maintained)
Jill -0.60%
Julie (maintained)
Kris +1.18%
Kristin (maintained)
Mackenzie +2.11%
Meagan -0.66%
Melinda +2.60%
Sierra ---
Tina (maintained)
Valerie -0.91%
*(Although my percentage is the greatest lost, it was due to a medical procedure I had this week, so I figured it didn't count, since it wasn't a TRUE weight loss. Congrats Emily P!!)
Friday, March 20, 2009
Strength VS. Cardio
Cache and I both feel strongly about strength training...So I pulled up some research to see what the benefits are of each: strength training and cardio workouts. And I think we can all agree that a combo of both is probably best. However, the point I want to really pin down is...to burn more fat faster...you have to do both cardio & strength. You will see more results faster if you are both running etc..and lifting weights, or using exercise bands...etc..
* If you have questions about weights or questions about what types of exercises to be doing, don't hesitate to ask!!
To resolve the strength vs. cardio conundrum, we culled research and chatted up experts to find out how each would fare in a head-to-head matchup (don't worry, nobody's going to bite anyone's ear off). Whether you want to get buff, torch calories, or run your fastest mile ever, we've decoded which discipline you should devote your sweat to -- and created a workout that's perfectly proportioned to give you all the benefits.
Now, let's get ready to rumble...To KO fat -- and keep it off...
Cardio's edge
Calorie for calorie, cardio has a slight advantage. You'll burn 8 to 10 calories a minute hoisting weights, compared with 10 to 12 calories a minute running or cycling, says Wayne Westcott, Ph.D., director of research at the South Shore YMCA in Quincy, Massachusetts.
Strength's edge Lifting weights gives you a metabolic spike for an hour after a workout because your body is trying hard to help your muscles recover. That means you'll fry an additional 25 percent of the calories you just scorched during your strength session, Westcott says. "So if you burned 200 calories lifting weights, it's really closer to 250 overall." And if you lift heavier weights or rest no more than 30 seconds between sets, you can annihilate even more.And there's more good news when it comes to iron's fat-socking power. "For every 3 pounds of muscle you build, you'll burn an extra 120 calories a day -- just vegging -- because muscle takes more energy to sustain," Westcott says. Over the course of a year, that's about 10 pounds of fat -- without even changing your diet. Yes, please.
Winner: Strength
To squash stress...
Cardio's edge The head-clearing effects of, say, swimming or playing tennis show up faster than it takes to get a brow wax. Just 15 minutes of aerobic activity two to three times a week can reduce anxiety significantly, according to a 2005 study in the European Journal of Sports Science. Go at it 3 to 5 days a week and you can cut fatigue by nearly 50 percent. "Cardio elevates serotonin levels in the brain, a key neurotransmitter involved in improving symptoms of depression," says Madhukar Trivedi, M.D., director of the University of Texas Southwestern Medical Center Mood Disorders Research Program and Clinic.
Strength's edge A big question mark. Scientists note promising results on the mood-altering effects of pumping iron. But more research is needed to nail the intensity and duration necessary to match cardio's benefits.
So, for nowWinner: Cardio
To love standing naked in front of the mirror...
Cardio's edge Sports psychologists have been studying the effect of aerobic activity on self-confidence for decades. And they keep coming to the same conclusion: Runners, cyclists, swimmers, and other athletes have high confidence levels because of the sense of accomplishment they feel each time they cross the finish line -- even when they bring up the rear.
Strength's edge Think you look hot immediately after a workout? It's not your imagination. Blood has rushed to your muscles, making them swell and appear more toned. Beyond vanity, you feel confident because you just pressed some major poundage. In 2006, researchers at McMaster University in Ontario tested subjects' body image -- how they felt about others checking them out, and how satisfied they were with their own appearance before and after 12 weeks of strength training. The women made significant improvements, and they were particularly influenced by the physical results of increasing the amount lifted. So try this: Keep a log of how many sets and reps you complete and how much weight you're hoisting for each move. Every 4 weeks, go back and review your first workout. Feel the rush of pride, then strut your stuff.
Winner: Strength
To stay off the sideline...
Cardio's edge [radio silence] The repetitive nature of cardio puts serious pressure on your joints, ligaments, muscles, tendons -- and the cartilage in between. If you've got a weak link, you're screaming to be benched. That is, unless you hit the weight room.
Strength's edge In a 2006 study in the American Journal of Sports Medicine, researchers found that a balance-training program -- think single-leg squats and anything on a wobble board -- reduced the risk of ankle sprains in athletes. "Functional strength training teaches your brain to allow muscle contractions that are quick enough to prevent or minimize injuries," says lead study author Tim McGuine, Ph.D., senior athletic trainer and research coordinator at the University of Wisconsin-Madison. Your best bet: Choose moves that work your core, improve your balance, and force you to bend at multiple joints -- so lunges, rows, squats, and presses are all fair game.
Winner: Strength
Any thoughts or questions?
* If you have questions about weights or questions about what types of exercises to be doing, don't hesitate to ask!!
To resolve the strength vs. cardio conundrum, we culled research and chatted up experts to find out how each would fare in a head-to-head matchup (don't worry, nobody's going to bite anyone's ear off). Whether you want to get buff, torch calories, or run your fastest mile ever, we've decoded which discipline you should devote your sweat to -- and created a workout that's perfectly proportioned to give you all the benefits.
Now, let's get ready to rumble...To KO fat -- and keep it off...
Cardio's edge
Calorie for calorie, cardio has a slight advantage. You'll burn 8 to 10 calories a minute hoisting weights, compared with 10 to 12 calories a minute running or cycling, says Wayne Westcott, Ph.D., director of research at the South Shore YMCA in Quincy, Massachusetts.
Strength's edge Lifting weights gives you a metabolic spike for an hour after a workout because your body is trying hard to help your muscles recover. That means you'll fry an additional 25 percent of the calories you just scorched during your strength session, Westcott says. "So if you burned 200 calories lifting weights, it's really closer to 250 overall." And if you lift heavier weights or rest no more than 30 seconds between sets, you can annihilate even more.And there's more good news when it comes to iron's fat-socking power. "For every 3 pounds of muscle you build, you'll burn an extra 120 calories a day -- just vegging -- because muscle takes more energy to sustain," Westcott says. Over the course of a year, that's about 10 pounds of fat -- without even changing your diet. Yes, please.
Winner: Strength
To squash stress...
Cardio's edge The head-clearing effects of, say, swimming or playing tennis show up faster than it takes to get a brow wax. Just 15 minutes of aerobic activity two to three times a week can reduce anxiety significantly, according to a 2005 study in the European Journal of Sports Science. Go at it 3 to 5 days a week and you can cut fatigue by nearly 50 percent. "Cardio elevates serotonin levels in the brain, a key neurotransmitter involved in improving symptoms of depression," says Madhukar Trivedi, M.D., director of the University of Texas Southwestern Medical Center Mood Disorders Research Program and Clinic.
Strength's edge A big question mark. Scientists note promising results on the mood-altering effects of pumping iron. But more research is needed to nail the intensity and duration necessary to match cardio's benefits.
So, for nowWinner: Cardio
To love standing naked in front of the mirror...
Cardio's edge Sports psychologists have been studying the effect of aerobic activity on self-confidence for decades. And they keep coming to the same conclusion: Runners, cyclists, swimmers, and other athletes have high confidence levels because of the sense of accomplishment they feel each time they cross the finish line -- even when they bring up the rear.
Strength's edge Think you look hot immediately after a workout? It's not your imagination. Blood has rushed to your muscles, making them swell and appear more toned. Beyond vanity, you feel confident because you just pressed some major poundage. In 2006, researchers at McMaster University in Ontario tested subjects' body image -- how they felt about others checking them out, and how satisfied they were with their own appearance before and after 12 weeks of strength training. The women made significant improvements, and they were particularly influenced by the physical results of increasing the amount lifted. So try this: Keep a log of how many sets and reps you complete and how much weight you're hoisting for each move. Every 4 weeks, go back and review your first workout. Feel the rush of pride, then strut your stuff.
Winner: Strength
To stay off the sideline...
Cardio's edge [radio silence] The repetitive nature of cardio puts serious pressure on your joints, ligaments, muscles, tendons -- and the cartilage in between. If you've got a weak link, you're screaming to be benched. That is, unless you hit the weight room.
Strength's edge In a 2006 study in the American Journal of Sports Medicine, researchers found that a balance-training program -- think single-leg squats and anything on a wobble board -- reduced the risk of ankle sprains in athletes. "Functional strength training teaches your brain to allow muscle contractions that are quick enough to prevent or minimize injuries," says lead study author Tim McGuine, Ph.D., senior athletic trainer and research coordinator at the University of Wisconsin-Madison. Your best bet: Choose moves that work your core, improve your balance, and force you to bend at multiple joints -- so lunges, rows, squats, and presses are all fair game.
Winner: Strength
Any thoughts or questions?
Tuesday, March 17, 2009
WEEK TWO WINNER: TINA
Congratulations, Tina!
Tina lost 4.08% of her body weight this week. Hooray!
We made it through the second week.
Week two is known for being a very difficult week
when you’re trying to lose weight.
Good job for sticking with it and either losing
weight or maintaining your weight in the process.
And a shout out to Kristin J. who completed a
marathon this past weekend.
That's a great accomplishment in and of itself.
Together we lost more than 29 pounds this week.
Don't give up! You can do it! Let's work together!
Share what you have been doing, or ask questions to
the group if you like you are in a rut!!
The numbers for this week are below:
Alex (maintained)
Amy -2.76%
Casey -1.33%
Cate -2.01%
Cheryl-2.22%
Chris -2.69%
Clay -1.21%
Emily C -0.73%
Emily P -1.15%
Heidi -1.45%
Jack (maintained)
Jen -0.50%
Jill (maintained)
Julie -0.57%
Kris -1.73%
Kristin ---
Mackenzie -2.74%
Meagan +0.29%
Melinda -0.38%
Sierra -0.69%
Tina -4.08%
Valerie +0.34%
Work hard this week!!
Tina lost 4.08% of her body weight this week. Hooray!
We made it through the second week.
Week two is known for being a very difficult week
when you’re trying to lose weight.
Good job for sticking with it and either losing
weight or maintaining your weight in the process.
And a shout out to Kristin J. who completed a
marathon this past weekend.
That's a great accomplishment in and of itself.
Together we lost more than 29 pounds this week.
Don't give up! You can do it! Let's work together!
Share what you have been doing, or ask questions to
the group if you like you are in a rut!!
The numbers for this week are below:
Alex (maintained)
Amy -2.76%
Casey -1.33%
Cate -2.01%
Cheryl-2.22%
Chris -2.69%
Clay -1.21%
Emily C -0.73%
Emily P -1.15%
Heidi -1.45%
Jack (maintained)
Jen -0.50%
Jill (maintained)
Julie -0.57%
Kris -1.73%
Kristin ---
Mackenzie -2.74%
Meagan +0.29%
Melinda -0.38%
Sierra -0.69%
Tina -4.08%
Valerie +0.34%
Work hard this week!!
Thursday, March 12, 2009
Step 1 to gearing up your Healthy Kitchen
Chef Devin Alexander, author of The Biggest Loser cookbooks, knows how important it is for calorie-conscious cooks to have the proper utensils in the kitchen. That's why Devin heartily recommends beginning with the basics: non-stick cookware.
"Non-stick pans allow you to cook with little to no oil, which is essential for cutting fat from your diet," Devin told the Biggest Loser Club. "Remember, just by cutting 100 calories from your diet per day, you can lose 10 pounds in a year."
"If you have to douse your pans with tons of oil or butter just to keep food from sticking to them, you are already killing your ability to indulge in something you'd truly enjoy. And that's before the actual food even gets into the pan."
However, Devin knows buying a new set of pots and pans is a luxury few of us can afford right now. "Try buying just one or two pans," says Devin. "I would start with a basic 10-inch non-stick skillet (aka frying pan) and a medium saucepan," says Devin.
If you're using bakeware and need to save up, improvise by lining regular cookie and baking sheets with parchment paper. They'll work similarly to having non-stick sheets.
Remember, cut out unnecessary oils and watch the pounds melt away! Happy cooking!
"Non-stick pans allow you to cook with little to no oil, which is essential for cutting fat from your diet," Devin told the Biggest Loser Club. "Remember, just by cutting 100 calories from your diet per day, you can lose 10 pounds in a year."
"If you have to douse your pans with tons of oil or butter just to keep food from sticking to them, you are already killing your ability to indulge in something you'd truly enjoy. And that's before the actual food even gets into the pan."
However, Devin knows buying a new set of pots and pans is a luxury few of us can afford right now. "Try buying just one or two pans," says Devin. "I would start with a basic 10-inch non-stick skillet (aka frying pan) and a medium saucepan," says Devin.
If you're using bakeware and need to save up, improvise by lining regular cookie and baking sheets with parchment paper. They'll work similarly to having non-stick sheets.
Remember, cut out unnecessary oils and watch the pounds melt away! Happy cooking!
Tuesday, March 10, 2009
WEEK ONE WINNER: KRIS H.
Congratulations, Kris!
Kris lost a whopping 5.2%. Let us in on your secret you skinny minny. And a huge congratulations to everyone else as well. You all made it through the first week. Remember that any loss at all is a great loss. I calculated your current weight from the weight that I had from my scale; therefore, you may have lost more or less weight than indicated having used a different scale (your own) this week. By next week these little kinks should be worked out. I’ve noted the percentage of weight loss next to the person’s name.
Together we weighed in last week at 3620.6 pounds.
This week we lost more than 57.9 pounds.
Way to go! Keep it up! Hooray!
Alex M -3.71%
Amy D -.78%
Casey G ---
Cate T -2.35%
Cheryl S maintained
Chris L -1.48%
Clay H -4.4%
Emily C -1.20%
Emily P -.57%
Heidi H -3.83%
Jack M maintained
Jen L -.99%
Jill L ---
Julie W -.85%
Kris H -5.2%
Kristin J -2.91%
Mackenzie P -2.01%
Meagan G -1.08%
Melinda R -3.06%
Sierra F -1.36%
Tina M +3.52
Valerie W -.96%
Kris lost a whopping 5.2%. Let us in on your secret you skinny minny. And a huge congratulations to everyone else as well. You all made it through the first week. Remember that any loss at all is a great loss. I calculated your current weight from the weight that I had from my scale; therefore, you may have lost more or less weight than indicated having used a different scale (your own) this week. By next week these little kinks should be worked out. I’ve noted the percentage of weight loss next to the person’s name.
Together we weighed in last week at 3620.6 pounds.
This week we lost more than 57.9 pounds.
Way to go! Keep it up! Hooray!
Alex M -3.71%
Amy D -.78%
Casey G ---
Cate T -2.35%
Cheryl S maintained
Chris L -1.48%
Clay H -4.4%
Emily C -1.20%
Emily P -.57%
Heidi H -3.83%
Jack M maintained
Jen L -.99%
Jill L ---
Julie W -.85%
Kris H -5.2%
Kristin J -2.91%
Mackenzie P -2.01%
Meagan G -1.08%
Melinda R -3.06%
Sierra F -1.36%
Tina M +3.52
Valerie W -.96%
Monday, March 9, 2009
First Weigh In
The first Monday weigh-in has come and gone! Congrats on making it through the first week! Sorry if things weren't completely clear for some of you, SO just to clarify....
Please send me your current weight by 8 pm each Monday night. I will post the weekly percentage winner, on our blog, by midnight every Tuesday. If I don't receive your weight you are not disqualified from our competition; however I must receive your weight, for the week, by 8pm each Tuesday night (if you did not already submit in on Monday) in order to keep participating in our competition.
Please let me know if you have any questions.
Amy
Tuesday, March 3, 2009
Meet Your Competition
Thanks to everyone for taking the time to come over and weigh-in. We’ve ended up with a great group—which is awesome! I’ve extended the initial weigh in until 8 pm on Wednesday night; therefore, if there is anyone else you know that wants to join the group please let them know that it is not too late.
Please remember to email me your weight each Monday before 8 pm in order to be included in the $5 weekly percentage prize.
Weekly % Winner- $5
2nd Place % Winner (overall)-$20.00
1st Place % Winner (overall)-$150.00
Good luck to you all. I hope each of you the very best.
Please remember to email me your weight each Monday before 8 pm in order to be included in the $5 weekly percentage prize.
Weekly % Winner- $5
2nd Place % Winner (overall)-$20.00
1st Place % Winner (overall)-$150.00
Good luck to you all. I hope each of you the very best.
Monday, March 2, 2009
Calculating Lost Weight into Percentages
Here is how I will calculate the lost percentages:
1. Original Weight minus Current Weight
2. Now divide your answer by your Original Weight then multiply by 100
Example: 145lbs - 130lbs = 15lbs then (15/145) x 100 = 10%
1. Original Weight minus Current Weight
2. Now divide your answer by your Original Weight then multiply by 100
Example: 145lbs - 130lbs = 15lbs then (15/145) x 100 = 10%
The Pound for Pound Challenge
More than 120,000 people have signed up for the Pound for Pound Challenge and pledged to make a difference for themselves and their neighbors. You can play a part in fighting hunger by turning your lost pounds into pounds of groceries at local food banks.
Find out more here. Proceeds benefit Feeding America.
Find out more here. Proceeds benefit Feeding America.
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