WEEK EIGHT WINNER: CATE

Congratulations Cate!
She lost a whopping 3.17% of her body weight!
Several of you had HUGE numbers this week,
SO congratulations to you as well.
Now, to the rest of you (US), keep it up, only 2 weeks left!!

I found this article interesting:
Is Your Health Food Really That Healthy??
http://health.msn.com/nutrition/articlepage.aspx?cp-documentid=100200286

Here is how we did this week:

Alex ---
Amy (maintained)
Cate -3.17%
Cheryl -0.28%
Chris -1.15%
Clay -0.68%
Emily C -0.62%
Emily P ---
Heidi -0.76%
Jack (maintained)
Jen -0.85%
Jill (maintained)
Julie (maintained)
Kristin (maintained)
Meagan -0.30%
Melinda -2.50%
Sierra -0.70%
Tina +1.41%
Valerie -0.81%

WEEK SEVEN WINNER: EMILY P.

Congratulations Emily! (for the 2nd time!!!)
Emily lost 1.78% of her body weight this week!
Only just a few weeks left...so stick to it!

Pump Up, Slim Down
If you've blown off weight training for fear of bulking up, you're missing out on the fastest fat-burning method known to woman.

Read this article

http://health.msn.com/weight-loss/slim-down-for-summer/articlepage.aspx?cp-documentid=100236408&GT1=31048

Here are the results for this week:

Alex -0.32%
Amy (maintained)
Casey ---
Cate + 2.44%
Cheryl -1.26%
Chris -1.14%
Clay -0.68%
Emily C -0.61%
Emily P -1.78%
Heidi -0.75%
Jack +1.40%
Jen -0.85%
Jill -1.22%
Julie +0.59%
Kris ---
Kristin (maintained)
Mackenzie ---
Meagan -0.30%
Melinda +0.76%
Sierra (maintained)
Tina (maintained)
Valerie (maintained)

WEEK SIX WINNER: SIERRA

Congratulations, Sierra! Sierra lost 1.38% of her body weight this week. Great job!
It looks like Spring Break and Easter Weekend has taken its toll on some of us.
Let's regroup and get back at it!!

Snooze to Lose:

Did you know that catching even 30 extra minutes of sleep a day can help you ward off extra pounds? It’s true! Sleep deprivation can masquerade as hunger. Therefore, people often think daytime fatigue is a sign that we need to eat something to boost our energy, when, in fact, we’re just tired. Some studies even show that lack of sleep may disrupt the hormones that regulate your appetite, so you’ll end up eating more during the day. So start catching up on a little more sleep and see if it helps you drop a pound or two.

Here is how you did this week:

Alex +1.61%
Amy (maintained)
Casey (maintained)
Cate (maintained)
Cheryl -1.24%
Chris -0.56%
Clay -0.42%
Emily C-0.61%
Emily P (maintained)
Heidi +0.30%
Jack +0.94%
Jen -0.84%
Jill +1.23%
Julie (maintained)
Kris ---
Kristin -1.19%
Mackenzie ---
Meagan +0.22
Melinda +0.25%
Sierra -1.38%
Tina (maintained)
Valerie -0.92%

Where are you guys who aren't weighing in? We miss you!!!

WEEK FIVE WINNER: JULIE

Congratulations, Julie!
Julie lost 2.31% of her body weight this week and has lost an amazing 4.24% so far. Keep it up!

Well you made it to WEEK 5! Can you believe that we're halfway through our little competition? Time flies when you're losing weight--OK, not really, but just pretend that you get my point.

A great big congratulations to those of us who have continued to stick it out. I know there are both joys and sorrows that come from dieting, exercise, lifestyle changing etc. However, I do believe that the joys far outweigh the sorrows. After this much time following a weight loss regimen, your body will often plateau. This is normal, even though you may not like it. I always found that when I would hit a plateau one of the easiest ways to get around it was to tweak my eating habits. Are you eating a lot of dairy products? When I switched my morning oatmeal to yogurt my weight began to drop again. As silly as it seems, little things like a change in eating habits or your daily workout can push you past that awful plateau. The most important thing to remember is to not give up. And remember, hitting a plateau is always better than gaining weight!!

This weeks results are posted below:

This week:
Alex +0.50%
Amy -0.40%
Casey ---
Cate (maintained)
Cheryl -0.14%
Chris -1.67%
Clay -0.83%
Emily C (maintained)
Emily P (maintained)
Heidi -1.19%
Jack -0.47%
Jen -1.65%
Jill -0.61%
Julie -2.31%
Kris ---
Kristin ---
Mackenzie ---
Meagan -0.22%
Melinda -0.50%
Sierra +0.69%
Tina +0.71%
Valerie +0.58%

Total % lost @ the half way point:
Alex -5.77%
Amy -2.73%
Casey -1.66%
Cate -3.52%
Cheryl -2.27%
Chris -6.25%
Clay -8.26%
Emily C -1.79%
Emily P -3.42%
Heidi -7.31%
Jack (maintained)
Jen -2.29%
Jill -2.99%
Julie -4.24%
Kris -6.84%
Kristin -6.00%
Mackenzie -4.69%
Meagan -2.59%
Melinda -3.18%
Sierra -1.36%
Tina +0.70%
Valerie -1.85%

Great job to everyone! Only 5 more weeks to go. Stick to it! Eat less fat, eat fewer calories, do that extra mile, sweat more, work harder!!! You can do it!!

WEEK FOUR WINNER: ALEX

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%

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!!)

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?