Fittsburgh is BACK at Fitness 19!

I am so excited to be BACK at Fitness 19 in McIntyre Square (3380 McKnight Rd) 

in the fabulous North Hills of Pittsburgh!

        For those of you who are in the blogosphere & don't know me in person, I went & had another baby in 2013! (You can see her beautiful face on an earlier post.) Anyway, I had to make a few sacrifices in order to make my goal of nursing for 9 months, but now that we are weaned it was time to get back out of the house & stretch my legs. I've kept my certifications active, which means I've continued learning new courses, so this is an easy transition back to the gym life.

        I've been focusing a lot on nutrition at this point & get to share nutrition counseling to my clients at the gym. Stop in today or call Fitness 19 at (412) 366-9919 for more information. You can sign up for the gym now online & even get a free guest pass to come & get in a free workout!

        I stopped in today to do some paperwork & see how the baby would do in the Kids Club. She did ok at first... then she cried for ten minutes straight before I came to get her! I'm not super excited about that, but I'm sure she will get the hang of it after a few tries. It is the best feeling in the world to have a job where my baby is around the corner at all times. Give me a break --- I just love that little girl! My son is FOUR years old now (!!!!!!!) and is in preschool but will be joining us at the Kids Club once school is out. Plus, my schedule will still be a little choppy for the next month because of that.

        I look forward to seeing everybody & please contact me privately if you have any questions or wish to gather some more information about working with me or just about getting healthy in general. This life is a journey & I would love the chance to take part in yours. Thanks everybody & once again, 

Stop in today or call Fitness 19 at 

(412) 366-9919 for more information. 

www.Fitness19.com/Pittsburgh

In Good Health & With Much Love

~Natalie *FNT*~

Q & A - "Healthy but Obese... HELP!"

"Natalie~
Hello! I read your blog. I am in need of a program. :( I have reached a personal all-time high of obesity and need help. My blood pressure and everything is good. Do you have a suggestion of a healthy way for me to lose?"

-Client Kept Anonymous

JUST A LITTLE DISCLAIMER TO START:
If you were my client, in our initial meeting there would be a few things to discuss first. There is a form that you must fill out, not just for legal purposes, but also for your own safety & to let the trainer know any conditions you have at the moment so we can make a plan based around those needs (i.e. if you had knee surgery, the trainer would need to know that so he/she didn't start making you do lunges & squats & put you in the hospital!). This is also done because after a certain number of red flags come up, ANY trainer with a quality certification/education, would have to have a note from your physician in order to train.  The criteria include things like surgeries/rehabilitation, age, obesity, high/low blood pressure, joint problems, osteoarthritis/osteoporosis, etc. Different certifications dictate this a little differently, but the general rule of all of them is 2-3 positive criteria & the trainer will need a note from your physician prescribing exercise. This is NOT a big deal because most every physician wants their patients to lose weight in order to improve these criteria & their overall health in general. I personally use two positive criteria most often as a need for this prescription, but sometimes it's 3; it just depends on the severity of the criteria. 

Since I know this person, I am comfortable sharing this information with him/her. If you are not my client, be sure to read my Disclaimer & Resource Information page. Thanks!

Having gotten that out of the way, since you are healthy and just have some weight to lose, you can do pretty much anything! That's how I was when I lost my weight the last time (5 years ago). I've gained and lost the same 50-60 pounds at least six times. The last time in 2006, I got a trainer and NEVER missed an appointment. that's the key - you have to show up! It was when I was training with her that I realized, "I can do this, too!" and I never looked back. I was in a career change in my life and just took a desk job at the gym, started studying, got ACE-certified and the rest is history.

Other places I went for support included Bodybuilding.com. You can make a profile (called BodySpace) and track your progress and get support. The site also offers tons of articles on different workouts based on your needs. Of course, it also sells supplements and work-out aids, but always do your homework and be careful with those. I only ever used a 20-calorie energy drink powder that you add to a bottle of water before my workouts. I really needed a little extra pick-me-up to stay motivated. If you're trying to slim down, stay away from the supplements. Most of them are to build mass and bulk, the last thing we wanna do!

Including extra fiber (AND WATER!) in your diet is so good for you because it helps move waste, fat, and toxins out of your body; so the more frequently you go to the bathroom, the healthier you will be (better skin, brighter glow, less fatigue, etc.) and the more weight you will lose. Sorry if this is TMI for some of you, but everything that your body does is natural. I learned very quickly after starting at the gym that people who are seriously into taking care of themselves find none of these topics off limits. And where do you think that weight you lose goes? It goes out your pores and in the toilet.

The best thing that helped me move into a healthier lifestyle was by being at the gym all the time, I was constantly around positive influences. Working out, eating right, and being healthy was "cool" to everyone around me, so it was easier for me to adopt a new lifestyle. It takes 21 days to change your habits. You can do that! And the best way to do it is with a great support group surrounding you. It is proven that having a work out buddy increases your chance of success. Ideally, this is a trainer because sometimes using a friend can actually backfire because if they fall off track it is easier for you to, as well. Find some way to make yourself accountable to someone - it keeps you honest!

Finally, go to the archives in my blog back to the beginning of 2009. Start with the post "Detox 101: Getting Started" and work your way backwards. These posts include all the information you need to get started. There is a little math involved, but if you're serious about changing your life you will hang in there and do the work. As you work your way through, there are meal plans, workouts, and important information that will help you lose weight. This is all the information that you need to get started. You can change your life one day at a time. Set small goals and take baby steps. Good luck and don't give up!

~Natalie "FNT"

Flat Belly Sabotage

If you are a person who carries extra weight around their middle, you have more to worry about than just tight waistbands and muffin-tops. The closer you carry excess weight to your heart, the higher your risk of heart disease (the number one killer of women) and other heart-associated problems. This is also referred to as being "apple shaped." People who are "pear shaped" may dislike their thicker backsides, hips and thighs, but they are genetically less predisposed than their apple counterparts. Ditch the following foods and replace them with alternatives to slim your waistline as well as your risk.

1. Diet Soda!!!!!!! - Carbonation and artificial sweeteners make your system BLOAT. Switch from Splenda in your coffee and ice tea and use Truvia instead. Drink three 8-ounce glasses of iced green tea a day and watch as the antioxidants boost your metabolism and burn more ab fat when combined with just three hours a week of moderate exercise.

2. Fat-Free Cheese - Not only are the fat-free kinds tasteless, they are missing the belly-flattening polyunsaturated fatty acids that full-fat or reduced-fat organic dairy products have. Replace them with organic 2% varieties.

3. Ground Turkey - All ground turkey is not created equal! You really have to pay attention to what kind of turkey you are buying. Make sure you are buying extra lean turkey and not regular ground turkey, which includes the skin and more saturated fat. There are lots of extra calories and fatty foods linger in your stomach longer which leads to bloating and gas (yuck!).

4. Creamy and Cheesy Dips - Ditch the dip for salsa and hot sauce instead. Hot chiles contain a lot of capsaicin which has been shown to boost metabolism. Hot sauce is also a great no-calorie way to add flavor. Sprinkle some cayenne pepper on any meal to give it a spicy bite without any flavor (I actually carry cayenne in my purse because I love spicy food so much!).

5. Sugar-Free Sweets - They contain sugar alcohols which are hard to digest, leading to BLOAT. If you think you are tough enough to have the real thing in your house without binging, do it but keep them out of sight. I personally don't let them come through my door.

6. White-Flour Bread and Pastas - Switch to whole-grain breads and pastas and stay away from highly processed, refined white-flour. If you have already made the switch, WATCH YOUR PORTIONS! One serving of pasta is about the size of a computer mouse. Get honest with yourself about portions.

7. Canned Vegetables - You may as well just skip the vegetables and eat a few tablespoons of salt instead! Not only are these vegetables loaded with sodium, but they are so over-processed that they are void of all vitamins and nutrients. Invest in fridge- and freezer-friendly containers. Chop all your fresh vegetables once a week and store in containers so they are ready to heat and eat in a flash.

Remember - Take responsibility for this one body and one life you have. Find resources, get honest and take control!

Coming tomorrow: Foods that Heal.

Good Evening and Good Health,

Natalie "FNT"


Disclaimer & Resource Information

The Healthiest (UNPROCESSED) Foods for Everyday

I have mentioned before that the best way to lose weight and get your best body (including muscle tone you never thought you could achieve and long lean muscles) is to improve your diet by including foods in their most natural state as possible. In simple terms: AVOID PROCESSED FOODS! Remember, if it didn't swim in the sea, walk on the land, fly in the air, or grow in the earth you probably don't want to eat it. If it comes in a box, carton, can, etc. you probably don't want to eat it. When processed foods are unavoidable, try to pick foods that are minimally processed (i.e. less than 5 ingredients). Here are some everyday foods that you can choose in their best form, a somewhat processed form, and the worst form.

NATURAL STATE *** SOMEWHAT PROCESSED *** HIGHLY PROCESSED

1. Apple *** Natural Applesauce (No added sugar) *** Apple Toaster Pastry

2. Orange *** 100% Orange Juice *** Orange Drink/Gatorade

3. Fresh Strawberries *** Strawberry Preserves *** Strawberry Gelatin Dessert

4. Peach *** Canned Peaches in 100% Juice *** Canned Peaches in Syrup

5. Fresh Figs *** Fig Preserves *** Fig Newtons

6. Pineapple *** Canned, Diced Pineapple *** Pineapple Cocktail Cup

7. Corn on the Cob *** Corn Tortilla Chips *** Corn Flakes

8. Spinach *** Bagged, Pre-washed Spinach *** Frozen, Creamed Spinach

9. Garlic *** Jarred, Minced Garlic *** Bottled Garlic Marinade

10. Carrots *** Baby Carrots *** Frozen Honey-Glazed-Carrots

11. Soup from Scratch *** Canned Soup *** Dehydrated Soup Mix

12. Heritage Ham *** Deli Ham *** Packaged Deli Bologna

13. Whole Turkey *** Deli Turkey *** Turkey Meatballs

14. Grass-fed Beef *** Grain-fed Beef *** Frozen Beef Patties

15. Fresh Chicken Breasts *** Deli-sliced Chicken *** Chicken Nuggets

16. Pasture-raised Eggs *** Omega-3 Fortified Eggs *** Egg Beaters

17. Cream - Fat-free Half Cream/Half Milk *** Flavored Dairy Creamer

18. Plain Yogurt *** Flavored Yogurt *** Flavored Yogurt Drink

19. Whole Grain Bread *** Whole Wheat Bread *** Fortified White Bread

20. Dried Whole Wheat Pasta *** Dried White Pasta *** Instant Noodles (i.e. Ramen)

21. Brown Rice *** White Rice *** Flavored Instant Rice

22. Peanuts *** Natural Peanut Butter *** Processed Peanut Butter

23. Fresh Edamame *** Tofu *** Frozen Veggie Burgers

When you don't have time to cook from scratch, here are some good ideas of packaged foods that can still be healthful and minimally processed.

Pantry Staples:

• Uncle Ben's Fast and Natural Whole Grain Instant Brown Rice
• Ronzoni Healthy Harvest Whole Wheat Blend Spaghetti
• Colavita Extra Virgin Olive Oil
• Pacific Natural Foods Organic Free-range Chicken Broth
• Bumble Bee Skinless and Boneless Pink Salmon

Fruits/Vegetables:

• Dole Wildly Nutritious Signature Blends Frozen Mixed Berries
• Cascadian Farm Organic Frozen Cut Spinach

Meals:

• Bird's Eye Asparagus Stir Fry
• Annie's Homegrown Organic Whole Wheat Shells and White Cheddar
• Kashi All-natural Tuscan Veggie Bake

Dairy:

• Stonyfield Farm Organic Yogurt
• Organic Valley Lowfat 1% Milk

Breads:

• Food for Life Organic 7 Sprouted Grains Bread
• Alvarado St. Bakery Sprouted Multi-grain Bread

Cereals:

• Bear Naked 100% Pure & Natural Cranberry Raisin Cereal
• Arrowhead Mills Organic Steel Cut Oats Hot Cereal
• Post Shredded Wheat Cereal

Snacks, condiments, and Spreads:

• Larabar Energy Bars
• Snyder's of Hanover Sourdough Hard Pretzels
• St. Dalfour Black Cherry 100% Fruit Spread
• Crazy Richard's Natural Chunky Peanut Butter (ONE ingredient!)
• Maranatha Organic No-stir Creamy Peanut Butter
• Guiltless Gourmet Mild Black Bean Dip
• Wholly Guacamole Classic
• Sabra Classic Hummus
• San Marcos Chipotle Peppers in Adobo Sauce
• Drew's All Natural Organic Salsa

Desserts:

• Haagen-Dazs Fat-free Mango Sorbet

This is a simple list that helps you get the idea of what "processed" really means. If food is not in it's purest form, then it is processed. Foods that you would even consider healthy - like brown rice, applesauce, pre-washed bagged salad, baby carrots, and whole grain bread and pasta - are processed. It is nearly impossible for most of us to avoid all processed foods, but you just need to be more aware of what you are eating and how much of it is actually pure, natural food.

Just as a little tip - if you have a food processor or coffee bean grinder you can try to make your own nut butters and fruit spreads. Then you know exactly what is in it. Just be careful when you buy nuts that you buy plain, raw nuts. Buying roasted, salted, or flavored nuts just defeats the purpose.

Go back and read some earlier posts to remind yourself of other tips. Remember to try to keep sugar less than 5 grams per serving. Check out free Apps for your iPad or phone, especially Fooducate which gives each food a letter grade based on processing and nutrition simply by entering the barcode. Please feel free to contact me with any questions or comments and check back often!

In Good Health, Natalie

Disclaimer & Resource Page

One-Year Post-Natal Update

Just as an update super fast, my baby turned one and I weighed 123 pounds. I also learned after getting a new PCP that I am 5'3," not 5'2." With all that has happened since 2009, the "Detox 101" post and following meal plans are still a great way to jump-start your weight loss. Also, the post called, "Make That the Last 2 Pounds," is an acceptable daily meal plan for after detox. I am working on finally finishing my Lifestyle and Weight Management Coach certification this year, so with new learning will come new posts and information you can use. Good health and stay FNT!





Disclaimer & Resource Information

Hormone Fluctuations and Natural Help

Well, Boot camp was definitely a great change for me. I have maintained in the low 120s ever since and felt very beautiful at my ten year highschool reunion. (AAA! I JUST DATED MYSELF! haha...) Anyway, now we are on to bigger and better issues: HORMONES IN THE FIRST YEAR AFTER GIVING BIRTH!

After giving birth in January to my first child, I felt AMAZING! I had been terrified of getting post-partum depression; but instead I felt better than ever. I was baking bread, breastfeeding, working out, waking up ass-early to go to boot camp (haha), training other people, etc etc etc the list went on and on. At some point, around the seven month mark, something changed. I had quit breastfeeding and the OBGYN prescribed me a low-dose birth control pill.

Now I know I said I would NEVER take birth control again after what we went through to get Dawson (a miscarriage followed by eight months of infertility treatments - talk about CRAZY HORMONES!!!!). I don't know why I took it. I just did. Around that same time is when my mood began changing. Finally after a month or two I called the doctor and we did some bloodwork. Long story short, I had an adverse reaction to the hormones in the birth control. Rather than levelling out my hormones, they shot through the ROOF! Needless to say that can make you feel crazy as a loon.

The doctor's first solution is always more drugs - and God bless them, they are just trying to help. I asked for a natural fix first. We talked about a body cleanse - which is different from a detox I have explained in earlier posts. A cleanse runs through different body systems focusing on a few major organs like the colon, liver, kidneys, and lungs. In order to do a full cleanse, for at least 21 DAYS you have to rid your life of what are referred to as the "Big Five:"

1. Caffeine (coffee, chocolate, etc.)
2. Alcohol (drinking and cooking)
3. Animal Protein (meat and dairy)
4. Sugar (refined - fruit is okay)
5. Gluten (MOST CARBS! NO!!!!!!!)

I have a nine month old who just woke up, so I will continue this information later (NAP TIME!). Before I go, I also want to mention one of the other important things. You really need to buy bags of lemons. First thing in the morning you drink the juice of one lemon mixed with at least 8 ounces of warm/hot water. This was explained to me as being like "a shower for your insides." I will return with some more tips for a most successful cleanse as well as some of the best resources I have come across. This stuff is no joke and can help anyone with lots of different life issues - not just hormones.

Be back soon.


Disclaimer & Resource Information

Almost Over...

The first cycle of boot camp is over tomorrow. Of course, I say the "first" because I have decided to do another one. I am really happy with my results, but also with the women I have met and the trainer, Brian. I feel 10 times better than I did a month ago, and none of my pants fit. That part kind of sucks, but I guess in awesome way, haha. All of my size 8's are going to have to be put away for good, they are so baggy it's ridiculous. I can still get away with wearing the 6's, even though they are baggy, too. I think I'm going to have to get a couple pairs of something to sustain or find some size 4's somewhere in my storage. I'm sure I have them, but I put them away over a year ago when I found out I was pregnant.

It's going to be very exciting to see where my measurements are. I have only lost about four pounds, but can see the changes everywhere. It also feels so good to have some of my muscle tone back. Well, we'll see tomorrow! :)



Disclaimer & Resource Information

#1 Energy Crusher = A Sick Kid!

Man, oh man... the one thing that can simply CRUSH your energy is a sick kid! I have been feeling so great, but of course all these little colds are going around. My poor little baby boy has caught a stuffy nose and the cutest little cough ever. He is so happy still, but he is up every 3 hours at night and it is just draining me. The pediatrician said that baby colds last 10-14 days! It has only been 4 days, so I guess we have 6-10 more days of possibly nearly sleepless nights.

Other than that, I'm thinking of building an actual website for Fittsburgh Nutrition and Training (FNT). That way, people can schedule consultations, request meal plans, purchase training packages (to be determined), or join a group work out. I guess there are just a few more things that need to be done before then like trademarks and I would have to think about insurance options, which would probably just go through ACE. Well, in that case, I really have to finish my certification I'm working on so I'm off to study some more. Good health!

Make that last 2 pounds!

Well, I know better than anybody that eating is 80% of weight loss. Even though I eat well, it really can be about what you eat WITH what and eliminating processed foods. When you think of processed foods, do you think of whole grain pasta? Do you think of brown rice? Do you think of the flour and yeast I use to bake my OWN bread? Aren't foods like this "whole" foods? Well, sadly for me, they all are processed - and none are "whole." If they can't be eliminated, you have to eat them very minimally; and if you eat them, you can expect slowed weight loss. I can't STAND that... but I am trying to deal with it during this boot camp I signed up for so I can kick this terrible baby weight's ass. All of a sudden, I lost three pounds. Alas, nutrition can be a royal pain in the ass!

So, how does it happen? It all seems so silly and easy, but it really isn't at all. You'll see that it is pretty similar to a detox plan I used before, but there are more carbs, but only whole carbs in their most pure form. Here is a sample of a meal plan:

Meal 1 (Breakfast):
Omelette made with 3 eggs and 1 cup of veggies (any kind)
1 medium piece of fruit (any kind)
Water

Meal 2:
13 raw almonds
1/2 cup cottage cheese
1 cup strawberries

Meal 3 (Lunch):
4 oz chicken breast (grilled or baked from raw on your own)
1 cup of green steamed veggies
1 medium piece of fruit (any kind)
You can put a tbs of olive oil on the veggies. I use a homemade apple cider vinaigrette that has less oil than that, but nontheless, it adds fat. If you are unsure, just don't improvise. It's not worth it.

Meal 4:
Yogurt
13 almonds

Meal 5 (Dinner):
4 oz chicken or fish (any kind) grilled or baked from raw on your own
1 cup green steamed veggies
A fresh salad made with any lettuce/spinach and any vegetable except onions and carrots
1 tbs each olive oil and apple cidar vinegar as a dressing
1 medium piece of fruit

Meal 6:
1/2 cup cottage cheese
13 almonds
1 cup strawberries

Before attempting this meal plan, I recommend going back to the entry of this blog titled "Detox 101: Getting Started" so that you can find out vital information regarding your own body. I would also recommend looking over those meal plans because at the beginning of each day I posted important information that I remembered over the course of the detox. Please remember from those entries that you are not supposed to drop below 1200 calories a day if you are living a lifestyle. A few days will never kill anyone, but your body will starve and may actually hang on to excess weight as defense. Also remember that peas, potatoes, and corn are considered starches, not veggies. I want to get this posted now because a few people are waiting on this meal plan. Good health, Nat



Disclaimer & Resource Information

Boot Camp - The last 5 pounds...

So, I have started attending a boot camp here in Pittsburgh. I always wanted to have my own, so now I can see how someone else would approach it, which is interesting. I have been staying right around 137 pounds, which if you remember is about five pounds more than what I weighed after the six-day detox before my fitness training video shoot for Living Innovations (LIwellness.com). So here I am; the last five pounds... Did you ever notice how the last five are the WORST?!

Anyway, I attended once on Tuesday (4/27) and immediately got sick. I think it was a combo of running around at 5:30 AM in 37 degree weather in the woods after 24 hours of rain in the Spring. It must have been allergies, but it manifested into a sinus infection, a trip to the doctor, a Z-pack, Sudafed, and my albuterol (asthma inhaler). I took the last couple of mornings off to recover my breathing and I'm returning tonight. It may be too soon, but I will have Saturday and Sunday to recover, so I'm taking the risk. I have super-low blood pressure so I am not worried about returning while on the Sudafed and neither is the other trainer. You should always seek your dr's advice before exercising on medicine (especially cold medicine!!!!).

We'll see how I like the evening class. Normally, I like to do the mornings because both Dave and Dawson are asleep while I'm gone so I'm not missing out on any time with them. Since it's Friday night, though, I have the whole weekend to spend time with them so I'm not worried. This class is crazy! I had to keep reminding myself that I was doing this to better myself and not to quit. "It's only an hour, it's only an hour...." An hour is a pretty long time when you are in hell! We are based in a church parking lot near North Park. We went inside the church only once to run stairs for about a million years.

Outside was jogging around this loop multiple times, sprints, walking lunges, and other torture for medium distances. At the mat we did burpees, squats, hop lunges, push-ups, crunches, planks, plank push-ups, and too many other numerous activities for me to remember to list. They were mostly performed in giant sets (1-2-3, repeat 1-2-3, etc.).

I just want to see if I can get into the 120's by the end of this boot camp. I think that if I kick my nutrition into a higher gear along with this boot camp and continuing my walking and training with clients I already do, I should be able to achieve this naturally. I just hope this sinus problem does not impede my goals. I look good already after the baby in clothes; in fact, one of my problem areas has always been my neck/around my face and I think it changed for the better after the baby - which is SWEET cause I hated feeling like I had a double chin! Anyway, I look good in clothes. In a bikini I look soft and untoned. I want to look good out of clothes! I want to see a change in my arms, tummy and thighs. Let's see what this new challenge can do for me. Well, Dave just got home so I am going to make sure he eats dinner and I am properly drugged for this class, haha.


Disclaimer & Resource Information

Pregnancy Update

2/10/10 - Well, my pregnancy ended and I left the hospital at around 150 lbs. My baby is named Dawson and he weighed 5 lbs, 8 oz. When Dawson hit 3 weeks, I weighed 142, which must have been from the breastfeeding because I have been eating like a horse! I am not eating badly, but definitely have been eating more carbs in general. I bake my own bread now and I have been eating that. I have also been consuming more fruits like prunes and apricots. These have a lot of beneficial potassium and fiber, but also a lot of natural sugar and carbs.



So, here we are again; but I must say I am very proud of how I handled my pregnancy. It took a lot of willpower, especially with those cravings you have when you are pregnant! Using the doctor's scale, I went from 136 to 156, gaining a total of 20 pounds. I also exercised throughout my entire pregnancy and even exercised every day towards the end. I was at the gym the very same day I went into labor with Dawson.

I will write more later as I have been interrupted by the baby.


Disclaimer & Resource Information

Problems with Posting :(

I have been having some problems with my posting lately... The project is complete and I wrote a great research paper that received a 100% grade! As soon as I get the posting problems sorted out, I will get the posts up.

In the mean time, here are some pictures of me at 37.5 weeks pregnant, still working hard and going strong! Good Health! -Natalie














Disclaimer & Resource Information

Pescetarian Pregnancy

So, I have not been blogging about any fun new experiments in fitness, detox, etc. because I have taken on a few new endeavors including school and, most importantly, becoming pregnant! However, I am sort of back in the loop now because I had a wonderful idea about combining my three loves: fitness, nutrition, and medical awareness!

In the past, I have taken classes post-graduate in order to further my own personal knowledge in dietician and nutritional fields. I am taking classes now to further my medical understanding of the human body in anatomy and physiology as well as in the nursing field. In my anatomy and physiology class, I was assigned a semester-long assignment where we must collect data throughout the fall and present a final project encompassing and explaining our results. I have chosen to study myself and my pregnancy and the effect of my pescetarian diet.

I was a vegetarian at age 10 and a vegan at age 17. I stayed vegan until age 20 and eventually shifted back to vegetarianism in my early 20s, with a shift to eating poultry and fish until recently. I just have never really liked meat or the reprocussions of a diet rich in meat on the body. Saturated fats, cholesterol, constipation, and many other problems that are associated with meat are not an ideal part of my life or what I want to achieve with MY body. I warned my husband that a shift back to my old lifestyle was always a moment away at any given time and I was right.

So, here I was, 12 weeks pregnant, and couldn't eat meat or dairy. I am now 19 weeks pregnant and have managed to wrap my mind around my once again changing tastes and ideals. Over the course of my life and making the decisions I have made have come with lots of research and comparisons. I turned to research again with even more knowledge now than ever before of the body, nutrition, fitness and physiology, etc. and can honestly say that I can find nothing wrong with including seafood in an otherwise vegetarian diet. The studies of mercury poisoning prove that it is just not there and I do not know if it is a political or financial reason that this has even become and issue.

I guess I never thought it about it in much detail before, but have you ever heard of someone with mercury poisoning? (Don't even say Jeremy Piven because that was proven to be a hoax - he just wanted out of doing the broadway performances! Remember, I am a singer, too!) I certainly can't think of one! Also, we are the only country in the world who makes this an issue. All other cultures, both industrial and non-industrial, live off of diets rich in fish and vegetables. They have longer life-spans and healthy babies, but for some reason we put women in fear of ingesting too much fish while pregnant because of this "mercury." Instead, we tell her to take a DHA tablet (which she could have just ingested from the fish herself instead of taking a processed pill) and continue eating pork, beef, and chicken instead as "safe" protein. This is not just something focused on pregnant women, I just happen to be using them as examples right now.

In the meantime, the farming industries keep crucial parts of the consumer population ingesting their products, all the while injecting the livestock with hormones, antibiotics, and God knows what else and tell you it's safe. All the changes in our society, including girls starting their periods at an average of age eight, has shown me enough not to trust these things. I have one body, and I will make informed and careful decisions about what to do with it. I am not a conspiracy-theorist or anti-industry in ANY way; QUITE the opposite. When it comes to my health and my family's health, however, I am a warrior for what is right and true. I will not tell others what to do or that the way they live is wrong and the way I live is right. I honestly don't care what you do with your body. It is yours! :) Do what you like! Just don't expect me to join you. ;)

Now that I have settled into pescetarianism, I have decided to study the effects of this diet and potential benefits or drawbacks of following such a regimen. Remember, I have not made this switch overnight, I have not eaten cow or pig products since age 10 and rarely have eaten poultry during the past four years. So there are no worries about shocking my system or going through some sort of meat detox while pregnant. I love research and learning and what better way to study the effects of this diet than in a responsible and documented case study including myself and the guidance and supervision of other medical researchers and professionals!?

I am so excited to document this journey! And feel free to come along with me! You will, no doubt, feel the healthy response your body will have (especially those of you who want to lose weight). And please, don't think that processed foods without meat in them is an acceptable way to switch from eating meat products. Vegan/Vegetarian/Pescetarian diets do not often include processed foods. Yes, Cheetos are vegetarian, but don't be an asshole and eat them as a snack everyday - they are BAD for you. Use your common sense! See you soon!



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Oxygen Magazine Challenge - 10 lbs in 21 Days?

So we all know that the greatest magazine in the world! Well, they have an interesting article in it this month that is similar to the plan I created and followed during the detox I was just on. At first glance it bothers me because this is not a healthy rate of weight to lose in this amount of time, unless it were a detox; & 21 days is a lengthy time to detox. There are a lot of juicing programs that last 21 days, but those are for people with health problems other than the last pounds & should certainly be under the supervision of their doctor. Also, those are more for a chemical detox, like detox from caffeine, smoking, etc. & the people on those programs will mostly be tired & achy - NOT  likely to be exercising! I am thinking of giving their ideas a try and documenting it as well, since I still have a few more pounds of fat to lose.

I know that I said 130, but I know now that I want to get into the 120s because my body composition is not where it should be.

Having a healthy body composition, or fat mass to lean mass ratio, is one of the five essential components of physical fitness. Remember gym class when you were a kid & the scale that they referred to as the President's Challenge (oh my GOSH, I hated this!)? Here it is explained in an article on Livestrong.com that used, you guessed it, the ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals as it's major resource for information:

5 BASIC ELEMENTS OF PHYSICAL FITNESS by Luann Voza

"Physical fitness is not just defined by a lean or thin appearance. It is defined as the ability of your body to meet increased intensity demands, fitness focuses on the muscular, circulatory and respiratory systems to meet the demands. There are five basic elements, or components, that together lead to overall fitness. With optimal fitness levels, health benefits are realized improving quality of life and the ability to perform everyday tasks without undue fatigue, along with a reduced risk of illness and injury."

Ok, it's me again. Here is the list of components:

1. Cardiovascular Endurance 
2. Muscular Strength
3. Muscular Endurance
4. Flexibility
5. Body Composition: In this article, it states that recommended body fat percentages, depending on age, range from 14% to 25% for women and 9% to 19% for men according to Sports Fitness Advisor. I'm not aware of this resource, but ACE teaches that 25%-32% is still a healthy body fat percentage for women. ACE uses a little more detail than just quoting a broad range for every woman, since we are all built a little differently. 

Here is the American Council on Exercise's Body Fat Percentage Chart. I like how it shows that there are different categories of body fat.

I personally like to stay somewhere around 25% because my own personal preference is to have some curves! Having breasts & hips is what makes us look like women! While many people can see that it's unattractive to have a body fat percentage that is too high, it is the same for one that is too low. I always lecture my clients who say thy want to lose 20 pounds in order to fit into that dress for whatever occasion (or whatever the case may be). Who cares if the scale says that number you have been dying to reach. If you're trading fat (which weighs less) for muscle (which weighs more), you're going to look healthy, toned, & attractive. Quit thinking of numbers on the scale because they mean nothing. It's how you feel & look like that counts. You can look great on the outside, but it's what's going on inside that really matters. That's body composition in a nutshell!

In order to get to 25% body fat, my calculations say that I should weigh 128. I want to double check these numbers tomorrow morning before I eat anything, when composition readings are most accurate.

After this detox, I am feeling so great and my confidence is up. There is always more to improve (remember the body is always a work in progress!!!!) and I am excited to see things on my body change. I think that that is your best motivation! Well, we will see what new crazy adventures we can get into tomorrow... Goodnight!




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The Secret to Weight Loss

Since the start of this whole detox, everyone wants to know what to do: what pill to take, what diet to eat, what fad could possibly have such results? They are always disappointed to learn that there are no pills and that exercise is a huge part of it. There is just no way around it. Eating right is easy for me because "good-for-you" food tastes good to me. The exercise is not easy, but the way you start to feel and look is like a drug. You just have to do it, people.

And you can not do one without the other. If you think you can eat like crap and exercise double, you are dead wrong. The same goes for proper diet without exercise. The bottom line is that people who are fit are the minority, and they are this way because it is not easy to achieve fitness. When you work so hard for something it feels so good to achieve it.

Remember that your body is always a work in progress. It constantly changes as we age, bear children, etc. and you can have active control over your body and what happens to it! Just because you are overweight right now does not mean that in a few months you can't be fit! You CAN! You can make your body into whatever your brain decides!

I just wanted to throw that out there and remind everyone to have fun and be positive! It is so easy to make an excuse, it is way harder to get off your ass and get outside of your comfort zone; but guess which of these gets you in your skinny jeans and boosts your self-esteem?



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Detox Meal Plan - Day 6

4/4/09 134.5 pounds

8:00 AM Breakfast
Banana and Peanut Butter-topped Rice Cake
Quaker Unsalted Rice Cake - 35 calories, 1 g protein
1 tbsp Maranatha No-Stir Organic peanut butter - 95 calories, 3.5 g protein
1 small banana - 80 calories
Black coffee with Splenda - 5 calories

10:00 AM Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein

12:10 PM Lunch
Tuna-topped Salad with Fresh Balsamic Vinaigrette
1/2 package Starkist Creations Hickory Smoked Tuna (flavor fresh pouch) - 100 calories, 17.5 g protein
1.5 cups lettuce - 9 calories
2 tbsp homemade balsamic vinaigrette - 25 calories

Workout
20-calorie energy drink powder

50 minutes/550 calories on the stepper

Total: 50 minutes, 550 calories

2:00 PM Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein

5:00 PM Dinner
Grilled Chicken Breast with Broccoli and Green Beans5-oz grilled chicken breast, salt and pepper to taste – 276 calories, 42 g protein
1 cup cooked frozen broccoli – 30 calories, 4 g protein
1 cup cooked frozen green beans – 60 calories, 3 g protein
2 tbsp homemade balsamic vinaigrette – 25 calories

7:30 PM Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein

Daily Totals: 1085 calories










*REMEMBER, THIS WAS MY MEAL PLAN. I CAN NOT WRITE PLANS FOR THOSE I DON'T TRAIN OR HAVE NEVER EVEN MET. IF YOU HAVE ANY QUESTIONS, PLEASE SEE Disclaimer & Resource Information.

Detox Meal Plan - Day 5

4/3/09 135 pounds

8:00 AM Breakfast
Peanut Butter and Strawberry Preserves-topped Rice Cake
Quaker No-salt Rice Cake - 35 calories, 1 g protein
1 tbsp Maranatha Organic No-stir peanut butter - 95 calories, 3.5 g protein
1-2 tbsp Polaner sugar-free strawberry preserves - 10 calories, 5 g carb, 0 g sugar
Black coffee with Splenda - 5 calories

10:00 AM Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein
3 Medium Strawberries – 18 calories, 2.4 g sugar


12:10 PM Lunch

Grilled Chicken Salad with Fresh Balsamic Vinaigrette
3 oz grilled chicken breast 80 calories, 20 g protein
1.5 cups lettuce - 9 calories
2 tbsp homemade balsamic vinaigrette - 25 calories

2:00 Snack
1 tbsp Maranatha No-stir organic creamy peanut butter – 95 calories, 3.5 g protein

4:00 WORKOUT20 calorie energy drink powder mixed with water



45 minutes/475 calories on the stepper (level 10)


Total: 475 calories, 45 minutes



6:50 Dinner
Grilled Salmon with Brocolli and Green Beans

4-oz salmon fillet, salt and pepper to taste, steamed in foil on the grill - 185 calories, 21 g protein
1/2 cup cooked broccoli - 15 calories, 2 g protein
1/2 cup cooked green beans - 30 calories
2 tbsp homemade balsamic vinaigrette - 25 calories



9:00 PM Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein
Daily Totals: 902 calories






*REMEMBER, THIS WAS MY MEAL PLAN. I CAN NOT WRITE PLANS FOR THOSE I DON'T TRAIN OR HAVE NEVER EVEN MET. IF YOU HAVE ANY QUESTIONS, PLEASE SEE Disclaimer & Resource Information.

Detox Meal Plan - Day 4

4-2-09 137 pounds

8:00 AM Breakfast
Peanut Butter and Strawberry Preserves-topped Rice Cake
Quaker No-salt Rice Cake - 35 calories, 1 g protein
1 tbsp Maranatha Organic No-stir peanut butter - 95 calories, 3.5 g protein
1-2 tbsp Polaner sugar-free strawberry preserves - 10 calories, 5 g carb, 0 g sugar
Black coffee with Splenda - 5 calories

10:00 AM Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein
3 Medium Strawberries – 18 calories, 2.4 g sugar

12:10 PM Lunch
Grilled Chicken Salad with Fresh Balsamic Vinaigrette
3 oz grilled chicken breast 80 calories, 20 g protein
1.5 cups lettuce - 9 calories
2 tbsp homemade balsamic vinaigrette - 25 calories

2:00 Snack
1 tbsp Maranatha No-stir organic creamy peanut butter – 95 calories, 3.5 g protein

4:00 WORKOUT
20 and 30 calorie energy drink powder mixed with water – I needed more than one for this sucker!
47 minutes/500 calories on the stepper

Chest, Back and Tri’s weight training with Dave. (Sets x Reps x Weight)
1. Incline Press - 3 x 10 x 15
2. Pec Fly – 3 x 10 x 35
3. Crunches on the Incline Bench - 2 x 25 x Body weight
4. Lat Pull Down – 3 x 10 x 55
5. Triceps Pushdown (Cables) – 3 x 10 x 25

Cool Down: 17 minutes/100 calories/1 mile treadmill @ 3.5 mph

Total: 64 minutes, 600 calories

6:50 Dinner
Grilled Chicken Breast with Broccoli and Green Beans5-oz grilled chicken breast, salt and pepper to taste – 276 calories, 42 g protein
1 cup cooked frozen broccoli – 30 calories, 4 g protein
1 cup cooked frozen green beans – 90 calories, 3 g protein
2 tbsp homemade balsamic vinaigrette – 25 calories

8:50 Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein

Daily Totals: 960 Calories, 95.5 g Protein

Notes: Wow! What a day! I had a great workout and tons of water today. Tomorrow is my day off so I have to be sure to get to the gym even though I don’t have to be there! It shouldn’t be too hard since I have the video shoot on Sunday and have to practice the 40 exercises I have to do. Plus, I am getting my hair highlighted next door at 1:00, so I should make it over there. It will just be nice to not have to get there at 7:30 AM for a change!
Sleep is very important to weight loss according to a lot of experts as well as ACE. I don’t know if I get 7 hours of sleep every night, but I know that it is a good idea that everyone try to. I was going to write more, but I forgot what I was thinking!!!! My brain must be revolting against the lack of sugar and carbs, haha…




*REMEMBER, THIS WAS MY MEAL PLAN. I CAN NOT WRITE PLANS FOR THOSE I DON'T TRAIN OR HAVE NEVER EVEN MET. IF YOU HAVE ANY QUESTIONS, PLEASE SEE Disclaimer & Resource Information.

Detox Meal Plan - Day 3

4-1-09 137 pounds – Down a total of 5 pounds

8:00 AM Breakfast
Banana and Peanut Butter-topped Rice Cake
Quaker Unsalted Rice Cake - 35 calories, 1 g protein
1 tbsp Maranatha No-Stir Organic peanut butter - 95 calories, 3.5 g protein
1 medium banana - 100 calories
Black coffee with Splenda - 5 calories

10:00 AM Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein

12:10 PM Lunch
Grilled Chicken Salad with Fresh Balsamic Vinaigrette
3 oz grilled chicken breast 80 calories, 20 g protein
1.5 cups lettuce - 9 calories
5 Florets of raw broccoli - 10 calories, 2 g protein
2 tbsp homemade balsamic vinaigrette - 25 calories

4:30 WORKOUT
20 calorie energy drink powder mixed with water
15 minutes/150 calories on the stepper
12 minutes/115 calories/1 mile on the Life Fitness elliptical crosstrainer
13 minutes/1 mile/120 calories treadmill interval training as .15 mile at 5.4 mph, .05 mile at 3.4 mph
I have forgot to mention that the treadmill should always be at an incline of at least 4.0 in order to burn more than the standard 100 calories. I forgot to add these calories the previous days, but I don’t care, haha. I will from now on. Also, steppers and elliptical should always be at level 10 at least.
5 minute walking cool down/.25 mile/25 calories
Total: 45 minutes, 410 calories

5:15 PM After-Cardio Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein

6:50 PM Dinner
Grilled Salmon with Salad and Strawberries
4-oz salmon fillet, salt and pepper to taste, steamed in foil on the grill - 185 calories, 21 g protein 2 cups lettuce - 12 calories
2 tbsp homemade balsamic vinaigrette - 25 calories
5 medium strawberries – 30 calories, 4 g sugar, 1 g protein

9:00 PM Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein
1 50-calorie serving of tuna – 50 calories, 8.75 g protein

Daily Totals: 986 calories, 78.25 g protein

Notes: I am short on calories again! I realized this earlier today than the previous days so I added strawberries to my dinner for a sugar boost. People noticed that I am slimmer already, especially through my midsection and around my face (the first place I gain/lose weight). It was refreshing that other people noticed, too! I feel a lot more energetic today after my workout. I need to make a post about water and how it fits into a detox. See you tomorrow!




*REMEMBER, THIS WAS MY MEAL PLAN. I CAN NOT WRITE PLANS FOR THOSE I DON'T TRAIN OR HAVE NEVER EVEN MET. IF YOU HAVE ANY QUESTIONS, PLEASE SEE Disclaimer & Resource Information.

Detox Meal Plan - Day 2

3-31-09 138 pounds - Down 4 pounds

Goals:
Deficit 300 at least calories through cardio exercise
Ingest 1080 to 1250 calories

8:00 AM Breakfast
Banana and Peanut Butter-topped Rice Cake
Quaker Unsalted Rice Cake - 35 calories, 1 g protein
1 tbsp Maranatha No-Stir Organic peanut butter - 95 calories, 3.5 g protein
1 medium banana - 100 calories
Black coffee with Splenda - 5 calories

10:00 AM Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein
1/2 cup raw broccoli - 15 calories

12:10 PM Lunch
Tuna-topped Salad with Fresh Balsamic Vinaigrette
1/2 package Starkist Creations Hickory Smoked Tuna (flavor fresh pouch) - 100 calories, 17.5 g protein
1.5 cups lettuce - 9 calories
5 Florets of raw broccoli - 10 calories, 2 g protein
2 tbsp homemade balsamic vinaigrette - 25 calories

4:15 WORKOUT
Drank 20 calorie energy drink powder mixed with water

27 minutes/250 calories on the stepper
13 minutes/1 mile/100 calories treadmill interval training as .15 mile at 5.4 mph, .05 mile at 3.2 mph
5 minute walking cool down
Total: 45 minutes, 375 calories

5:00 PM After-Cardio Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein

6:50 PM Dinner
Grilled Salmon with Brocolli and Salad
4-oz salmon fillet, salt and pepper to taste, steamed in foil on the grill - 185 calories, 21 g protein
1/2 cup cooked broccoli - 15 calories, 2 g protein
1.5 cup lettuce - 9 calories
2 tbsp homemade balsamic vinaigrette - 25 calories

9:00 PM Snack Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein
10 raw green beans - 15 calories, 1 g protein

Daily Totals: 973 calories, 81 g protein

Notes: still not enough calories, but once again too late in the evening to do anything about it. May eat another 100 calories of tuna at some point throughout the day tomorrow as I am feeling very tired (but not exhausted) after my workout today. I am seeing physical effects of the detox around my waist and hips but cannot find my darn measuring tape!!!! Tired for now, have to go drink some water!




*REMEMBER, THIS WAS MY MEAL PLAN. I CAN NOT WRITE PLANS FOR THOSE I DON'T TRAIN OR HAVE NEVER EVEN MET. IF YOU HAVE ANY QUESTIONS, PLEASE SEE Disclaimer & Resource Information.