Friday, December 31, 2010

Here I am - Before and After for 2010


Good Morning World!!  Wishing everyone a Happy and Healthy New Year!  

Personally, I am going into the new year as a new person.  This year has been a little more concentrated on myself.  I was raised in a Catholic background, and it was beat into my psyche, that a "good" person concentrates more on the needs of others than on yourself.  I have tried to live my life that way, not always successfully, but at least tried.  It is just recently that I accepted that it is OK to do things for yourself, as long as you don't lose sight of the people you love.  

With that realization, I was no longer able to "blame" anyone else for how I looked.  No more finger pointing, that it wasn't my fault that I wasn't in shape.  No more excuses for not taking care of myself.  The responsibility lies with myself.  That may sound simple to all of you, but it was a real mind shift for me.




  So here are my photos from January 2010.  This was taken at our gym.  Yes, I am co-owner of a gym with my husband.  I wasn't a very good billboard for our business.  I hit a high weight of 178 pounds.

It was time for me to take my health seriously.  Michael and I were working on the content for the SKOGG System DVD, and putting together our nutrition plan.  I decided that I would try it to see if it really could show results.  I started changing my diet, followed the SKOGG System Nutrition Plan and committed to working out 3-4 times per week.

It works folks, here are my photos from October 4th, the start of the 60 Day Challenge.



Well, at least I'm smiling now!  I was working out 3 times a week.  But I was still eating sugar....a lot of it.  I was also eating wheat.  When the 60 day challenge started, on October 4th, I totally committed to the Nutrition Plan.  My weight was at 162 pounds.  No more sugar AT ALL, and no more wheat.  I also committed to working out 4 times per week.  That is when my overall health began to improve. 

Here are my photos from December 6th, the end of the 60 Day Challenge. Weight 147.5



Quite a change from January 2010.  I am very happy with my progress, and plan to continue on.  My nutrition plan is no longer a diet, but a way of life.  I am NOT dieting, I am eating healthy.  Here are some of the positive results of my diet change and weight loss.

*  My severe sleep apnea is gone!!  No more wearing a mask to bed.
*  My arthritis has stopped flaring up.  I have no pain in my finger joints at all.
*  I'm not tired during the day.  No need for naps.
*  I'm happier.
*  I have not had a cold, flu or any illness in the past year.

I would like to share this program with anyone who is interested.  Skogg System Kettlebell Workout System is now available for pre-order.  You can do it in your home....I would love to hear about your results.

If you are not familiar with kettlebells, that's ok.  There is an instructional DVD included in the package, that shows you how to use a kettlebell.  There are also 4 workout DVDs that have four different levels of workouts.  It doesn't matter how old you are or what level of fitness you are at.  This is for everyone.  Our gym has taught children as young as 9 years old, and we have had members in their 70's, and everything in between.

Click here for a preview of the SKOGG System Kettlebell workout. 

Click here to pre-order the SKOGG System Kettlebell Workout DVDs  

I look forward to 2011!!  It is going to be a great year.

Happy New Year, and keep swinging.

You, Only Stronger

Sue





Monday, December 6, 2010

Today is the Day!

Today is the last day of the Skogg System 60 Day Challenge.  Tonight is the final weigh-in, body fat measurements, and photos.  For the first time in a long time, I am looking forward to having my picture taken with just a sports bra and tights on.  Hopefully the transformation I see in my body is not just wishful thinking, but you all will see as soon as the new photos get distributed.

Getting through today is not going to be hard.  There is so much excitement and anticipation from all of the participants, that there is a buzz in the gym today.  It will be easy to make it through the day with little water and food with all the excitement. 

Now, I am not endorsing going without food for any length of time, and that is not what I am doing today.  Instead, I am sticking to protein and vegetables in small 100 calorie per hour quantities.  

The bigger issue looming out there is "what happens tomorrow".  For me, I am going to stick to the same nutrition program until I reach my goal.  That goal is a body fat goal.  I know that I have not yet reached it, just because I can still see the areas that need improvement.  The body fat measurement tonight will tell the story.  I would still like to lose about 10 more pounds, and that is a personal goal that is based more on my need to hit that number, than it is about appearance.  However, hitting my goal weight of 137 pounds should also get me to my desired body fat number.

Here is the story of my goal weight of 137 pounds.

For many years I belonged to a country club and golfed 2 - 3 times per week.  One of my golf partners, Louise, was about 10 years older than I was, and looked great.  She just had this cute figure, and really didn't age.  One day I asked her what her weight was.  You guessed it, 137.

So there is no scientific basis for my goal weight, just a good feeling.  It seems to be a pretty good goal weight for me though, based on where I am right now.

Moving forward, I would suggest to all, to continue on your nutrition plan.  It is working.  You all look great!!  If you don't want to lose any more weight, we can adjust your program to fit your needs.  Just remember one thing....

If you go back to eating the way you did before you started the 60 Day Challenge, your body will go back to where you started.

We have all worked too hard to let that happen.

Just another thought.  The SKOGG SYSTEM DVD set will be available within the next 4 weeks. For those folks outside the gym's location, this is a good way to start the 60 Day Challenge from your home.  I will update you when the release date of the first set of DVD's is set.

Skogg System
You, Only Stronger

Sue 

Wednesday, December 1, 2010

The Last Five Days

Hi Folks!  I'm back to report on the last five days.

First of all, I have to comment on how overwhelming it is to see the results of the 60 day challenge.  Everyday the gym looks like it is filled with new people, and in a way, I guess it is.  I seriously don't recognize many of the members unless they are looking directly at me.  Their bodies have changed so much, that I have to look them in the face to determine who they are.  Seriously, no joke!

The weight loss is phenomenal.  We have members who are at, or very near, a 30 pound weight loss in 60 days.  But it is not just about the weight loss, as this is not a diet plan.  It is a lifestyle change.  It is about a transformation.  Weight loss and an increase in muscle mass was the objective for most, and the objective has been met.  There are also folks who wanted to increase weight and muscle mass.  Their programs have been successful as well.  I am so excited to be able to post before and after pictures of the men and women who have completed the 60 day challenge. It is amazing.  Stay tuned to see those photos.

Michael and I knew the program would work, and now we have a room full of people to prove it.

On a personal front, I am still determined to do what I can to improve my numbers before the Monday night weigh-in.  My focus has been to be conscientious in following the nutrition plan, and work out at a high level this week, increasing the weight of my kettlebells.  Today was a day off, my muscles are quite sore.  However Thursday and Friday will be heavy kettlebells.  I will reduce the intensity of my workouts on Sunday and Monday by using lighter kettlebells creating a higher cardio workout.

I am very pleased with my results.  Although I was hoping to reduce my weight by a few more pounds, I really can't complain.  There's a lot to be proud of:

*  I can see my abs....really, a six pack!  And I'm no spring chicken.  :)
*  I have reduced my weight by 10 pounds (hopefully more by Monday)
*  I have gone down two pants sizes 12 - 8
*  My body fat has been reduced.  (will be measured on Monday)
*  My sleep apnea is gone!!!
*  I feel great!  Have not gotten sick this year.  Not even the flu or a cold.

This has been such an exciting and inspiring program, we are planning on holding another 60 day challenge in January.  It has been incredibly fulfilling to be part of  this past 55 days and touch so many people's lives in such a positive way, its kind of sad to see it coming to an end.

Stay tuned for Monday's results!  Can't wait to update you.

Keep Swinging,

Sue

Tuesday, November 23, 2010

Countdown: 13 Days

The countdown has begun, there are only 13 days left in the 60 day challenge.  Just when we can see the light at the end of the tunnel, we get thrown a monkey wrench, or should I say a turkey leg.  There is only one day in 365 that you really don't want to be dieting, and guess what, here it is, Thanksgiving.

I am determined to lose another 3-4 pounds in the next two weeks.  That means sticking to the plan, and making sure I get my 4 days of workouts in each week.  But then there is Thanksgiving.

Most of the time, when I am "dieting" and come across something that is almost too good to pass up, I am able to talk myself down with the realization that as soon as my diet is done, I will enjoy the treat I am passing up.  That works most of the time.  In fact, in the past,  my freezer would be filled with treats that are waiting for my return to "normal".  In the case of Thanksgiving, I would just make a Thanksgiving Dinner when my diet was over.

See where this is leading.  Returning to "normal", means that I would go back to eating and drinking as I did before the "diet".  Well, actually, it was worse than that, because I would spend the first couple of weeks devouring the things I passed up while on the diet.

So why was I always so surprised when I gained all the weight back?  Nothing really changed.  Every year I lost the same 10-40 pounds.  Total it all up, and I have lost hundreds of pounds in my lifetime. 

This Thanksgiving is different.  I'm not on a diet....it's a lifestyle change.  My Thanksgiving is going to be awesome.  I have put some thought into my menu and it may turn out to be the best Thanksgiving dinner I have ever made.  Here are my parameters for the meal:

1.  No sugar
2.  No grain
3.  No white potatoes
4.  No corn
5.  No alchohol

Looking at the list, it seems restrictive, and I guess it is.  However, I have a menu planned that is terrific.  We will not be missing anything, and it all fits into my nutrition plan, The Skogg System.  Here is the menu.

Apple Brined Turkey with fresh herbs
Cranberry Sauce
Sausage stuffing (Italian sausage, mushrooms, pine nuts, eggplant, fennel, celery, apples, and watercress) Who says you need bread crumbs in stuffing?
Brussels Sprouts w/ almonds and garlic
Walnut/Date muffins (made with coconut flour)
Yams with orange sauce.
Baked Apples

To make the cranberries, boil them in apple cider instead of the water and grate some orange peel in after removed from heat.  It will thicken up in the fridge.

For baked apples, core apples and put in a flat bottomed baking dish.  Combine 1/4 cup Truvia with cinnamon to taste.  Pour the cinnamon mixture into the cored apple, filling it half full.  Top with a dollop of butter.  Bake apples in the oven until they are soft, but not mushy.  Remove to a serving dish and top with the yummy syrup from the pan.  Best if eaten warm.

In no way will I feel deprived eating this meal.  In fact, I really have to pay attention to portion control, something I am not always so good at.  But if I eat a little more than usual, I can feel good about the absence of refined sugar and bad fats.

Have a very wonderful and healthy Thanksgiving.

You, only stronger!

Sue

Tuesday, November 16, 2010

Sleep Apnea No More!!

Today is a great day!!

There are traits from my parents and grandparents that I have inherited, some are great and some not so great.  One of the "not so great" is, I snore.  So does my dad, and my brother who I'm sure are in a long line of expert snorers.  It kind of sucks for them, but as men it is somewhat expected...or at the least accepted.  But ladylike it is not.  My snore is at 85 decibels, or the equivalent of a chainsaw.  I'm not kidding!!  Maybe it should be something to be proud of, I have always liked the ability to outdo men, but in this case, I'm not so happy about it.

I first discovered the truth about my snoring way back in 1995.  I took my kids on a Disney vacation and shared a room with them.  The two of them actually made a game out of me.   Jenny and Ryan waited until I was asleep and snoring, and then would take turns poking me until I stirred and stopped snoring, only to start again.  Oh my gosh, I was their plaything.

In June 2009 I went to a sleep study to see if there was something I could do about the snoring.  Not only was I keeping Michael awake, I was not sleeping well, and woke up most mornings with a headache.  Often I had a sore throat in the morning as well.  There were days I got up, took a shower and had to immediately take a nap in order to make it through the morning.

The sleep study showed that I had severe sleep apnea, which in my case meant that my sleep was interrupted up to 72 times per hour.  That equates to more than once a minute.  I almost never hit REM sleep, which is necessary to become fully rested.  No wonder I never remembered my dreams, I never was in REM sleep long enough to have a dream.  Also, my oxygen levels dropped to dangerous levels during the night due to stopping breathing so many times.

As a result of my diagnosis of severe sleep apnea, I was prescribed a CPAP machine.  This is a small machine that pumps air into your throat through a face mask while you are sleeping.  It keeps your airway open so that you don't stop breathing during the night.

I was horrified when I got home with the machine, I felt like an elephant with the tube protruding out of the front of the mask attached to my face.  Not a very sexy look.  However, with the CPAP on, I was able to fall into REM sleep.  I never really got used to the machine though, and spent much of the night moving around to find a comfortable position.  While I stopped snoring with the machine on, I was still disrupting my sleep by tossing and turning.  

But, today is a great day!!

Last night I had another sleep study done.  My sleep apnea is GONE.  One of the major causes of sleep apnea is being overweight.  Due to the SKOGG SYSTEM, and the 60 day challenge, I have lost weight (a total of 28 pounds since January) and changed my diet, which in turn corrected my sleep apnea.  I no longer have to wear a mask to bed.  Halleluia!!

Just a side note....I still snore at 85 decibels.  And please no chainsaw jokes.  :)  But the snoring can be corrected with a small mouth piece like a retainer.  So, no more elephants or chainsaws in bed.  I can feel sexy again.

If you know anyone who has sleep apnea, please let them know that there is hope.  The SKOGG SYSTEM, or another weight loss plan is the best treatment for sleep apnea.  It has changed my life.

Have a great day!

Sue

Thursday, November 11, 2010

Progress Has Stopped!

Good morning folks!  I missed you all....

There is one thing I have learned over the years.  If a friend "disappears", it usually means that they are struggling with something.  When a friend goes into seclusion, its time to find them and let them know they have a friend...a friend who is not judging.

I know that's what happens to me.  I go into seclusion when I am having difficulty.  So where is this leading?  You have not heard from me for the past week because I have been having difficulty.  Not so much with the nutrition plan, although there are days it is difficult, but with results...particularly on the scale.

All the bravado I talked about, that the scale doesn't matter, is very sound advice.  As long as you continue to see results in other ways, you are making progress.  As long as your body is changing, you are making progress.  That is all very true!  Stay the course, drink your water, do your workouts and your overall health will improve.  The bonus to all that is the aesthetics, you will look great too!

However, our bodies may reach plateaus.  That's where I am right now.  My weight has starting an upward climb.  I have gained three pounds, and yes, I have gone back over my 150 pound milestone, bummer.   It has put me in kind of a funk.  What the heck!  I'm doing everything right, or am I.

Its time to take a look at my diet and behavior over the past couple of weeks:

   1.  I have not been diligent with my water.  Remember, water consumption will increase your metabolism up to 10%.

    2.  My meals are not as well planned.  I think I have been following the nutrition plan, but I have not put as much time into planning my meals, which leads to eating what is available.  Plan out your day, and pack your lunch.  It will prevent "cheating".

    3.  I have been going to bed full.  Along with not planning my meals, I have been eating my dinner way too late.  Always eat your dinner before 7 PM.  If you are hungry in the evening, have a small serving of protein.

    4.  My calorie count may be within the acceptable range, but my evening meal is the largest percentage of calories.  

Our bodies can get used to a lower calorie count, and can slow our metabolism.  I am going to change things up a bit.  Instead of three meals and two snacks, I am going to distribute my food evenly throughout the day. 

Here is my plan:  Eating small "meals" every hour.  The calorie count for my nutrition plan, which is a weight loss plan, is approximately 1200-1400 calories.  I am going to eat 100-120 calories per hour for 12 hours.  This will supply my body with fuel every hour, and bring my metabolism back up.

If any of you have reach a plateau, give this a try.  Be sure to plan your mini meals, and to pack your lunch.  Be sure you eat enough....you can not skip any mini meals.  Be sure to hit your prescribed calorie count.  Eating less doesn't equate to losing more....it simply slows your metabolism.  In essence, we will be "grazing" all day long to keep our metabolism burning.

So today is my first day.....let me know if you would like some ideas for 100 calorie snacks that follow the Skogg System Nutrition Plan, and I will post some for you.

Have a great day!!

You, only stronger!

Sue 

Thursday, November 4, 2010

I Confess, I Cheated

Ok folks, I have to admit I cheated.  That's really hard to say, because I am confessing to the world.  However, I am doing my best to make this real, and the reality is, I'm human too.  So here is my confession. 

I ate 6, yes 6 rice crispy treats on Halloween.  They are 90 calories a piece, so that is 540 calories.  The rice crispy part is not the biggest problem, its the sugar.  The next day I felt bloated, and I gained 1 1/2 pounds back.....just from 540 calories.  Since it takes 3500 calories to gain a pound, clearly is was not possible to gain the weight from eating the 6 treats.  But it is an effect of the sugar and carbs in my system.  

But the weight gain is not the problem here.  It is the psychological effect on me that could be the most damaging. 

First, I felt like a failure.  Although I have gone for 28 days without cheating, this one instance, this measly 540 calories gave me a setback mentally. 

In the past, I would have beat up on myself.  I would have made myself feel unworthy.  I would have made myself believe that I couldn't really do this.  And then I would have continued on the path of sabotaging my efforts.

Have you ever eaten a carton of ice cream in two days?  Have you ever eaten a whole box of cereal in one sitting?  How about a box of chocolates, or a dozen christmas cookies?  Yes, done it all.  And then felt really crappy about myself afterward.

There is no need for that.  I can accept that I ate 6 rice crispy treats without feeling the guilt.  So I slipped up, I'm human.  Today is a new day, and I don't have to continue that behavior.  I will get back on the Skogg System Nutrition Plan today, and continue on my path to a strong, lean, healthy body.

So if you found yourself over indulging during the weekend, don't despair.  That day is gone, and a new day is here.

You, only stronger!

Have a Happy Day,

Sue 

Tuesday, November 2, 2010

Things Are Changing

Last night was the 60 Day Challenge meeting.  Of course there is the weight-in, which I have already established as a stressful time.  But suddenly, the weigh-in is not as important as it has been in the past.

Why???

Simply because I can see changes in my body everyday.  It is so exciting for me to see lean muscle in my thighs that hasn't been visible for many years.  Yes, it was probably there, but it was covered up with a layer of fat. 

And my jeans....heck, I have an array of sizes of jeans in my closet to fit a 30 pound weight difference.  The difference now, my "skinny" jeans are too big.

Of course there is the coveted 6-pack.  Yes indeed, I can see it.....well, maybe its still a four pack, but I am well on my way.

Yes, it was important for me to lose 30 pounds, so the scale was important for a while.  Even if it was just to jolt me to reality.  But now, the old saying, "its not important what the scale says, but how your clothes fit" has become a reality for me.  The reality being that I weigh less now than I did in my 20's, and I thought I was pretty hot back then.  So my fixation for a certain number on the scale is....well, silly.

Continuing on the Skogg System 60 Day Challenge, and following the Skogg System Nutrition Plan will get me where I want to be.  I am shedding fat, and it is noticeable.  The number on the scale is no longer important. 

Follow the plan, and transform yourself.  Become a leaner, stronger healtier you.

You, only stronger!


Signing off for today,

Sue

Friday, October 29, 2010

Throw out the Xanax!!!

Wow does time fly!!

It is nearly 30 days since we started the SKOGG SYSTEM 60 day challenge, and really, it seems like we just started.  I guess that's a good thing.  To me that means that it has not been difficult.  The workouts are fun, and the nutrition plan is easy to follow.  Compared to other "diets" I've been on, there is a ton of food.

Yes, my nutrition plan is somewhere between 1200-1400 calories per day, which is a restricted diet.  But because of the variety and type of food, and the fact that I'm eating 5 times per day, there is plenty to keep me satisfied.

Aside from the food, however, there are many other benefits of the SKOGG SYSTEM.  One member told me yesterday that she was plagued with anxiety before she started the plan.  In just 4 weeks, her anxiety attacks have completely stopped.  She believes it is the elimination of sugar from her diet. 

After yesterday's workout, another female member came out of the locker room with her sports bra on to show us her new, slim waistline.  She was so happy, the delight was written across her face as she danced around the gym.  I can't stop smiling as I think about it.  :)

Another gentlemen confessed to me that he too followed crazy diets like mine in years past....of course to no avail.  Yet this month, he lost 15 pounds.

And another member told me that she has been able to completely stop taking her depression medication.  But there is more....she also can see  her "six pack" for the first time in her life.   Congratulations!

It is so incredibly fun and exciting to see the changes in the people at the gym.  They are leaner and stronger.  They are smiling and happy.  They are healthier.

Michael and I have the best "jobs" in the world!  We are blessed to be able to share our days with our members....our family.

Have a wonderful weekend!

Until tomorrow,

Sue

Wednesday, October 27, 2010

Milestones and Rewards

Good Morning Portland and beyond.  Today I hit a milestone.  It has been years since I was under 150 pounds, and yesterday, :) big smile, I am there.  I have been hovering over 150 for the past five months, and have not been able to get under....that is until now. 

Hitting a Milestone deserves a reward, don't you think?

In the past, my reward would be a piece of cake, or pizza and beer, or dinner out, with a couple glasses of wine.  Of course you can guess what happens next.  Tomorrow, the scale will inch back over 150 and with that comes a feeling of defeat.  Of course I will have to comfort myself....and why do you think comfort food was invented, just for these moments.

But not today!!!

The cycle of dieting and sabotage are over.  I have lost many hundreds of pounds in my lifetime, only to find them again.  This time they are gone for good.  For once, my New Year's Resolution will not be weight loss.  For once, I am going to be good to myself and stop this cycle. 

So for today, my reward is going to be a pedicure.  For you ladies out there, a manicure or pedicure is a great reward, or a new haircut to show off your leaner face, a pretty scarf, or a new pair of jeans.  Guys, a pedicure is great if you have never gotten one, or how about a new putter, or a massage, or a ticket to a sporting event.

Reward yourself when you hit a milestone, congratulations are in order.  Let's just keep those rewards calorie free. 

The result will be......You, only stronger!

Until tomorrow,

Sue

Monday, October 25, 2010

Somewhere Over the Rainbow!

Today was a totally awesome, spectacular, inspiring day! 

Nothing extra special happened, in fact it started out kind of crappy.   I got up at 4:10 for work, which is really not special.  The wind was blowing hard, and rain was coming down in buckets when I got to the gym.   Taught the 6-7-8-9- and 10:30 classes (which are always enjoyable), and finally around 12:30, I went home for a nap. 

As I headed back to the gym around 3:00, the sun broke out of the clouds behind me, while it was raining in front of me.  You guessed it....a HUGE rainbow came out directly in front of me.  I mean HUGE.  The bands of color were so vivid, well there are no words to describe it.  But that wasn't all.  The spray from all the vehicles in front of me turned into rainbows all over the highway.  There were splashes of red, orange, yellow, indigo and violet surrounding me.....it was magical and beautiful.

This ordinary, gray, dull, dreary, Portland day became a totally awesome, spectacular day.   So while I try not to be too philisophical in my writing, I can't help myself today.  When things just aren't going your way, remember that behind every rain cloud there is a rainbow!

Have a totally awesome, spectacular, inspiring day!

Until tomorrow,

 Sue

Sunday, October 24, 2010

A Calorie IS NOT A Calorie!


Do you have memories taking up space in your head that don't belong there anymore?  Those thoughts that have negative energy, that sap you of your self confidence?  I know I do.  My head is swimming with them. That was the past, and its time to let go of the memories, they are not serving me, and yours are not serving you.  Here is my story:

*  "Sue has a big butt."  1969

*  "You need to diet.  You're too big for gymnastics" 1971
*  "Your body fat is in the obese category"  1987
*  " We need lean people for the shoot, remember, the camera adds 5 pounds" 2010

In 1969, at 14 years old and 116 pounds, I started crash dieting.  It was the result of the embarrassment I felt when two boys were talking about me. I really didn't know how to diet, just that my mother went on a diet and hardly ate anything.  So that's what I did.  No food all day at school, and a ground round patty with a tomato on top, cooked in the microwave for dinner.

Obviously that didn't work, because two years later, at 16 years old and 142 pounds, I was at it again.  Eating boiled eggs at school lunch while the other kids had their burgers and pizza. 

In 1987, I was stunned to learn that I was "Obese" (more than 30% body fat).  Now that is a terrifying word.  Yes, after having two children and a crappy marriage, I ballooned up to 174 pounds.  My reaction this time was to enroll in a weight loss clinic at the hospital.  In order to participate, you had to lose 20% of your body wt....oh yea, and pay $1000 per month.  My goal wt.....128 pounds.  This was a liquid diet of 800 calories per day.  No solid food of any kind.  During the three months on the diet, I was counseled about eating, and how to count calories.  The main exercise that was recommended...walking.

So every day for three months, I walked 4 miles, drank my meals, and was losing wt.  I did reach my goal weight of 128 pounds, with no muscle on my body....but I was skinny.  That lasted about one week.  I literally could not eat anything without gaining weight. Part of the problem with introducing food to my diet, was the diet counseling I received.  This was a hospital, for heavens sake, and they told us that a calorie is a calorie, they are all the same.  I desperately wanted to believe them, so for my first meal, I had a jelly donut.  It stayed within my calorie count for that meal, so what was the harm.  A calorie is a calorie.

It took me a couple of years to gain all the weight back, and then some.  So believe it or not, I went through the program again.

So let's fast forward to 2006, the year of my marriage to Michael.  He is so awesome, and so fit that I was overwhelmed by it.  The thought of keeping up with him was overwhelming to me.  Heck, I'm the chubby kid,  so I didn't even try.  I topped out at my highest weight ever in 2009 before the light came on.

Enter the Spinach Nutrition Plan.  Michael and I worked on this plan for members who needed diet/nutrition counseling.   I, however, didn't use it.  Why??  Because I thought I already knew so much about diet and nutrition that I didn't need to, from three decades of reading, and trying, every diet that was currently the rage.   But knowing and doing are two different things.  Finally, I started to follow the Spinach Nutrition Plan to prove it works.  Folks, it does!!

Here are my beginning photos compared to photos taken in July.  They are not my official 60 day challenge pictures, but you will be able to see how following the Spinach Nutrition Plan can change your appearance.  I lost 20 pounds before we started the 60 day challenge, using the plan.  


I am not starving myself.  In fact, I have trouble eating all the food.  In addition, it tastes good.  Seasonal fruits and vegetables are so fresh and sweet tasting, they make my mouth happy.  The thought of a jelly donut does not even sound good to me anymore.  The explosion of flavor in fresh berries is far more enticing.

I don't know if I will be ready for the next photo shoot, but frankly, I don't care.  I am happy with my progress, and that's all that counts.

So stick with the plan.  This is not a diet!  This is a lifestyle.

Until tomorrow,

Sue 








Saturday, October 23, 2010

Lions and Tigers and Bears, Oh-My!

Today I spent the morning preparing for Halloween.  It is one of my favorite "holidays".  I am in the process of finishing our costumes for the Halloween Hunt in the Pearl.  Spinach Gym is participating, and Michael and I, along with Erin and Aaron, will be dressed and ready to go with an obstacle course for the little goblins and ghouls to enjoy.  So if you are in the neighborhood, stop by with your kids....if no kids, stop by anyway.

Part of the fun is carving the pumpkins.  Yes, I still carve pumpkins every year, even though my kids are grown and gone.



 One of the traditions I had with my kids was making toasted pumpkin seeds after we got done carving pumpkins.  They are great, and will work with the Spinach Nutrition Plan. 

Toasted Pumpkin Seeds

Remove seeds from pumpkin with a spoon.  Separate the seeds from the pulp....best way is to use your hands.  Try to get them as clean as you can, but its ok if a little pumpkin is remaining.
Spread the pumpkin seeds on a cookie sheet and sprinkle peanut oil over them...Just enough to coat all the seeds.  Bake in a 350 degree oven until they turn golden brown.  Remove from the oven and sprinkle with sea salt.  
They are great warm.  

Hope you enjoy the pumpkin seeds!  Have a great weekend!

Until tomorrow,

Sue
   


Friday, October 22, 2010

Wow, You Look Awesome!

Only 18 days of the 60 day challenge have passed, and it is amazing the change in people.  Not just a physical change, but an emotional change.  You can just feel it by the positive energy in the gym.

To some people, exercise is like a pill.  They take it every day because they are supposed to.  With traditional weight lifting, that becomes the norm.  When we came to Portland 4 years ago, we joined a franchised gym.  They did not have kettlebells, but lots of cardio machines and weight machines, along with free weights.  No one was sweating like the members of Spinach do during a normal workout.  And I  feel pretty safe saying that if I went back there today, the people would still be doing their cardio, and still working out on their machines, and still would look exactly the same as they did 4 years ago.  That is if the sheer boredom of their workouts didn't drive them away.

Congratulations to all of you for trying something new.  Because our workouts are different every single day, our bodies will continue to change.  And with that physical change comes the emotional change.  We can see it in your walk.  We can see it in your smile.  We can see it in the friendship and camaraderie within the teams.  We can see it surrounding us every day.

Thanks to all of you!  It is making our "job" a complete joy.

You, only stronger

Until tomorrow,

Sue 

Thursday, October 21, 2010

Today is a Sick Day

Something I don't do well is stay home when I'm sick.  I always feel like I'm letting someone down.  In this case, Michael had to pick up my classes at the gym.  Of course he is wonderful about it, but I always have a twinge of guilt when I stay home.

Truth is, I couldn't have gone in today anyway....stomach flu.  So thank you Michael, for covering for me.

My post yesterday was about taking a break if your body is telling you to.  Well, I guess that's what my body is telling me.  Luckily, I was prepared.  I had a bottle of Pedia Lyte in the pantry.  When you are unable to eat or drink, your body loses its balance of electrolytes.  What is an electrolyte in the body?  In human health, electrolytes aid in a number of vital bodily processes. Many heart and nerve functions, muscle control and coordination, and the body's ability to absorb fluids all depend on a healthy balance of electrolytes. The most common electrolytes found in the human body are sodium, potassium, magnesium, chloride and calcium.

Drinks such as Gatorade, Power Ade, and Pedia Lyte, are designed to replenish your electrolytes that are lost due to excessive sweating (ex: running a marathon), diarrhea, or vomiting.  Anytime you become dehydrated, your electrolytes become out of balance.  Replenishing your electrolytes is one step to recovery.

So, I recommend keeping a bottle of Gatorade, or Pedia Lyte in the pantry, just in case.  When you are unable to leave the bathroom, its hard to go to the store and pick up a bottle.

Hope you are having a happy, healthy day!

Until tomorrow,
Sue

Wednesday, October 20, 2010

Too Tired To Go To The Gym?

All of us have those days that we are just tired.  It may be a hard week at work or school, a busy week with the kids, stress at work or home, yada-yada-yada.   Sometimes your body is just telling you, "I need a rest".  Don't worry about it, we all have those days. 

So take a break!  Listen to your body.

My workout schedule is two days on, one day off, two days on...and a rest for the weekend.  Now, that doesn't mean I sit in front of the TV eating bon-bons on my day of rest, but my activity is cut down.  Instead of a 60 min, high intensity kettlebell workout, do something fun.

Today is a beautiful Indian Summer here in Portland.  Why not take the dog for a walk, if you don't have a dog, borrow a neighbors.  Call a friend, and reconnect with a walk on the waterfront.  How about picking apples with your kids?  Or going to the pumpkin patch for your Halloween pumpkins? 

Every Thursday night, I take a walk with my friend Katie.  We both have demanding jobs, and families to attend to.  Our Thursday walks are a way to decompress, get some exercise and fresh air (and in Portland, hopefully some sunshine once in awhile), and catch up with each other.  Our walk is so much fun, we talk and laugh and giggle for an hour.

On the weekends, my friend Dana and I will hop in the car and explore the state of Oregon.  Here is a picture of the two of us snowshoeing around Crystal Lake on Mt. Hood, and reaching the summit of a foothill in the Columbia River Valley.



There are so many fun adventures waiting for us, all we have to do is find them.  Share them with your spouse, kids or friends....or sometimes it's just great to have alone time.  Your "off" days will then be supporting your long-term goal of a healthy, strong, lean body.

You, only stronger!

Until tomorrow,

Sue 

Tuesday, October 19, 2010

But I Didn't Lose a Pound!

Hey folks, yesterday I talked about the fear, yet obsession of the scale.  I totally get it!  There have been days that I weigh myself in the morning, of course naked, before a drink of water, and hopefully after a BM.  Then again after my 2:00 workout....because maybe I weigh less after sweating for an hour.  Then again before bed, to calculate what I will weigh when I get up in the morning.  What's up with that??

We had our weigh-in for the 60 Day Challenge last night.  There was disappointment at the scale by folks who didn't lose as much weight as they hoped.  But then during discussion, the truth began to emerge.  Every single person on my team, whether they lost pounds or not, had a change in their body. This was after only two weeks on the Challenge.  One member didn't lose weight.  At first she was disappointed, but then she told me how she was looking for something to wear over the weekend, and for the heck of it tried on a pair of jeans hanging in her closet.   She had not been able to wear them for two years, couldn't zip them up.  But even though she didn't lose a pound, she was able to get them on, zip them up, and wear them this past weekend.  Congrats Karen!!!

Personally, I stayed the same weight as last week.  Of course I was disappointed.  I am a Team Leader,  and need to set a good example.  But at the end of the night, Michael lifted my spirits.  He told me he was looking at my butt as I leaned out the window to talk to a member on the street earlier that day, and was impressed with how much progress I made..that he could see my hamstrings.  :-) I left the meeting elated, ready to face the next 46 days.

The moral of the story is......
Don't be a slave to the scale.  Muscle weighs more than fat.   If you have changed your diet, and are eating clean. If you are watching your portion size.  If you are getting your 4 days of exercise in per week.  If you are drinking your water.  YOU WILL GET LEANER!  And leaner means a stronger, healthier, more compact, you.

You, Only Stronger!

Stay the course,

Sue



 





 

Monday, October 18, 2010

I Am a Comfort Eater!

The Scale.  Sometimes it's my friend, sometimes it's my enemy, but it is always lurking in the background.....always there in the back of my mind.  Tonight is the weekly weigh-in for the 60 day challenge.  The pressure of weighing in is extreme for many people...the anxiety, or downright fear of failure can sabotage our efforts.

I am a comfort eater!  There, I said it, the first step to recovery.  But my comfort eating is steeped in a long family history.  In my family, we all learned from infant on, that food was family, food was comfort, food was entertaining, food surrounded around our lives.  All family functions centered around food and drinks.  Now don't get me wrong, I have wonderful memories of our family get togethers.  And, oooh, the food.   But eating and drinking as a means to feel good became part of our DNA. That's just the way it is.

My cousin Steven, died 6 years ago at the age of 42....he weighed nearly 600 pounds.  RIP Steven, you are loved and missed.

I have two cousins who recently had gastric bypass surgery. (Stomach Stapled) They are from both sides of the family.  Congratulations to Lori and Randy, for taking the steps to change their lives!! You look awesome and are an inspiration to others.

Get the picture?  To this day, when family or friends want to get together, my first thought goes to food.  I dote over my kids when they visit, making sure I prepare their favorite meals....and especially desserts.  Unfortunately, I have been passing this "food dysfunction" on to the next generation.  Its time to stop.  Its time to change my thinking.  There ARE other ways to handle stress, anxiety, depression or fear.  There ARE other ways to connect with my family and friends.  For you too.  None of us want our children and grandchildren to battle the same demons we do.  Let's stop this generational curse right now.

So back to the scale.  Instead of grabbing a carton of ice cream and a spoon, or a box of dry cereal, or chocolate chips that were hidden in the pantry, I am going to ease my anxiety with some exercise.  Every time I feel the urge to eat for comfort, I am going to go for a walk, or pick up my kettlebell at home and start swinging, or turn up the music and DANCE!  Exercise releases endorphins that make us feel good.  It's the same feeling you get when you eat chocolate or fall in love.

Today I am not going to sabotage my efforts!  I am looking forward to the weigh-in.  :)

Until tomorrow,
Sue

Sunday, October 17, 2010

75 oz of Water? You've got to be kidding!

When I was told to drink at least 75 oz of water per day, my first (and many more after that) response was no way.  It's surprising my organs aren't shriveled up like prunes.  I have gone through periods of drinking water, marking my cup at work so I could keep track, schlepping to the bathroom every 10 minutes and waking up 5 times during the night to pee.  But like most things I started, it didn't take long to find enough excuses to justify stopping.  Not until recently did I really understand the importance and value of drinking half your body weight in ounces of water.  Example:  If you weigh 200 pounds, you should drink 100 ounces of water per day.

Now I'm not going to get technical on you, and go into excruciating detail about how our bodies work.  But here it is short and simple.  Up to 60% of the human body is water, the brain is composed of 70% water, and the lungs are nearly 90% water. Lean muscle tissue contains about 75% water by weight, as is the brain; body fat contains 10% water and bone has 22% water. About 83% of our blood is water, which helps digest our food, transport waste, and control body temperature. Each day humans must replace water, some through drinking and the rest taken by the body from the foods eaten.

So in order to have a fully functioning body, we need to replenish the water.  Plain and simple.  To put it in lay man's terms, if you don't drink enough water, you will be starving your organs, including your brain.  I don't know about most of you, but I did enough damage to my brain when I was young that I need to take care of it today.

But here is the kicker!!  Drinking water can raise your metabolism up to 10%.

That's enough to get me to the water cooler.  My metabolism can use some serious help.  Let me see if this sounds familiar to anyone.

     *The "starvation" diet - eat nothing during the day and have ground
       round and tomatoes for evening meal.  An amazing 200 calories, per
       day, and that's stretching it.
     *The Cabbage Soup Diet
     *The grapefruit diet
     *The Atkins diet
     *The 800 calorie/day liquid diet (but I thought it would work better if
       I only had 400 calories).

Yes, I tried them all.  And the result, rapid weight loss, followed by rapid weight gain, usually exceeding the original starting point.   Metabolism?  What's that?  Mine was wrecked.  But there is hope for you if you recognize yourself here.

Drinking water is a requirement in the 60 day challenge.  So just start with that, and you will begin to increase your metabolism immediately.  Just by increasing your water consumption, you will begin to shed pounds.

Well, I have to sign off...just finished two glasses of water, and....well you know.  :)


Cheers,
Sue

Saturday, October 16, 2010

The Journey Begins

Good Morning Folks.  I am writing this blog to reach out to all the folks out there who have spent their lives struggling with their weight.  I am still fighting that battle, but can honestly say that I now have control.

Wow, there are so many memories......

     *  Wondering why, at 6 years old at swim lessons, the tops of my legs
         touched together when the others kids didn't.
     *  At 14, hearing a boy I liked tell another boy that I had a big Butt.
     *  My gymnastics coach, at 15,  telling me I weighed too much to compete.
     *  Eating boiled eggs at school lunch while the other kids had burgers.
     *  Vowing NEVER to reach that weight again, only to surpass it later.
     *  Realizing in middle age, that I could not do even one push-up.
     *  Knowing I had to do something quickly, so I didn't end up in a
         walker or wheel chair in my golden years.

That walk through memory lane was not for sympathy, but to let you know, that although I own a gym, I was not born with the "workout gene".  In fact, living in the mid-west growing up, I learned to love cheese and bratwurst at an early age, yes I am a cheesehead.  Just because my husband is the most fit person I have ever met, does not mean I get that benefit through osmosis.  In fact, the opposite happened.  The pressure of keeping up with him, caused the opposite response from me, but let's leave that for another day.

Fast forward to today.   **THE 60 DAY CHALLENGE**

Spinach gym announced the 60 Day Challenge to our members and to the community.  It is a 60 day nutrition and workout plan called the SKOGG SYSTEM, developed by my husband Michael.  Participants must commit to 60 days of no sugar, no alcohol, 4 days per week of a kettlebell workout at the gym, and a weekly meeting.  We expected a handful of people, but 62 people showed up for that first meeting.  All 62 people signed up and are participating.

I am one of those participants as well as a team leader of 11 others.  It is my intention to give you a day-to-day look at my life in the 60 day challenge.

So goodbye for today.....

Sue