Skogg System - Sue's Journey

Join SKOGG System On-Line to Meet Your 2012 Fitness Goals!

2012-01-10T12:37:00.000-08:00

Yup, its the New Year! 2012 is my year for positive change!

No matter how "good" I have been throughout the year, an extra piece of dessert, or an extra glass of wine sneak into my diet. Oh yeah, and the days I talk myself out of a workout, well I'd rather not count them.

The New Year is always a time for me to regroup, and to set some new goals. Heck, if it weren't for the New Year's Resolution each year, I would probably weigh 300 pounds. (No, I'm not kidding). Although the number varies, I lose the same weight every year. Its ok though, I look at it as part of my maintenance.

My healthy eating habits and workout routine have become increasingly better as time goes on. I continue to learn and understand my body, and make positive changes. But when there is a celebration, aka the holidays, I slip a little. You tracking with me here?

The SKOGG System 60 Challenge is a perfect way to participate in a group with people all over the world for support and encouragement to meet your 2012 fitness goals. And you can do it from home!


December 2010 Jeff Iannotti and Mindy Noxon Iannotti November 2011

Meet Jeff Iannotti and Mindy Noxon Iannotti from New York. They participated in the last on-line 60 Day Challenge, along with 15 others from the US and Australia. Wow, what a change. They look awesome! Here is their story:

"We had changed to a Paleo/Primal diet earlier in the year and had started to use the Skogg System in July.   We had already made some good progress when we decided to do the 60 Day Challenge Sept 20 - Nov 19, 2011.   We got a lot out of the challenge.   We both lost weight, got stronger as well as some new perspectives on diet, supplements and hydration.   We set some challenging goals and were very pleased to have met most and even exceeded some. We saw that our results mirrored our efforts. Susan and Michael are wonderful motivators and provided a lot of insight and support.   Lessons from that challenge linger as lifestyle changes for us. The completion of those 60 days was more of a beginning than an end."
Mindy Noxon Iannotti & Jeff Iannotti, December 2011
New York

Others have had similar success:

Thank you, Sue & Michael -
It was a valuable experience that set me back on track nutritionally and added to my enjoyment of your work outs! Well worth the effort! Feels good to fit easily into a size 8 again... :)
Regards,
Kaz
Eugene, Oregon

This 60 day challenge has improved my blood pressure, made us stronger, improved Anthony's waistline and my backside, made us feel healthier, fitter and more energetic. We have not felt better in years and we are very grateful. The workout dvd has been a great tool and Michael as a trainer is fun and entertaining. For myself, I have to take tablets for my high blood pressure and I monitor my blood pressure frequently. In the recent days, a remarkable change has happened - my blood pressure has come right down to 107 over 75 most mornings. This is absolutely fantastic and I will ask my doctor next week if perhaps we can half my medication. I credit the vigorous kettlebell exercises together with the diet changes for this!!!
Kind regards,
Jutta (and Anthony) Blake
Australia

Thank you! I enjoyed this challenge. It was a great push and kept me motivated. This was a magical time for me. Everything seemed to come together. Even with some stressors/bumps in life’s road thrown in there, I prevailed. Thank you so much!
Jo
Minnesota
24# weight loss

So, how does the On Line SKOGG System 60 Challenge work?

WHEN: January 17, 2012

HOW:    Sign up on line, and receive your Daily Log and instructions.   A personalized nutrition plan and list of approved foods will follow.

Health and nutrition information will be emailed weekly.

An open discussion will be monitored on the SKOGG System Facebook Page for all participants to share their success and challenges.

WHY:     The SKOGG System is like no other workout system you have ever tried. Unlike other workouts that isolate muscle groups, the SKOGG Kettlebell System, created by Michael Skogg, works your muscular and cardio-vascular systems simultaneously, burning more calories while strengthening and sculpting muscles more quickly and efficiently than any other workout. You will increase your Strength, Endurance,
Coordination, Power and Flexibility.

Cost:     $99.00 (must have a dvd to
             participate)

PURCHASE SKOGG SYSTEM 5 DVD SET

VIEW TESTIMONIAL VIDEO

VIEW SKOGG SYSTEM PROMO VIDEO

Kettlebell Gloves

2011-11-29T17:16:00.000-08:00

Is it cheating to wear gloves while your are working out with kettlebells? There are some that say that it is. Those people however, don't think it's cheating to use chalk.... So what's the difference?

Before I started using, or even heard of a kettlebell, I was working out with free weights like the majority of people. I also used gloves while working out. Somehow, that was not considered cheating. But once I started using kettlebells, I was one of the purists who wouldn't use gloves or hand protection, but did use chalk.

Let me start off by saying that chalk is a mess! It flies through the air, and covers everything. If you enjoy cleaning, than chalk may be your answer. But I also found that chalk creates enough friction to make your calluses pull off during a long heavy workout. SKOGG Gym eliminated chalk over two years ago, and we have found that since then, very few of our members are sidelined due to torn calluses and blisters. Our intention was to have our member ENJOY their kettlebell experience, while still getting a kick butt workout.

Still a purist at heart, I recommended gloves to our members, but personally didn't use them. That is until about 6 weeks ago. Constantly wanting to improve and hit a new milestone, I was frustrated that I was limited by my grip. Not that my grip strength is not good, its fantastic! But when you are working through a 60 minute kettlebell workout, you should be sweating...profusely, I might add. My ability to increase my kettlebell weight for snatches was limited not by my strength, but because my sweaty hands could not hold onto the heavier weight with a larger diameter handle throughout the snatch.

SKOGG System has developed an amazing kettlebell glove....the first kettlebell specific glove with patented palm and wrist protection. Using this glove has increased my kettlebell weight for snatches from 35# to 44# and just last week to 53#. The only difference is that the leather palm cover prevents slipping from sweat. The wrist protection is pretty great too. You can't even feel the weight of the 53# kettlebell on my wrist.

Unlike a traditional workout glove, the SKOGG kettlebell glove has only a thin palm cover to keep your palm dry and give protection against blisters and calluses. The wrist protector is removable if you prefer to workout without it.

For beginners, its a must have. The hand and wrist protection aid in the learning curve.

Here are some comments posted on Facebook from people who have purchased the SKOGG Kettlebell Glove.

Gavin Murrill I got mine a couple weeks back and they are great. Highly recommend them.

Nemiah VanGuilder I have just received my pair. So far so good. The leather is thin enough where it does not seem to impede the natural hand motion. As for them being a crutch: I honestly don't care. My wife loves what kettlebells do for my body, but can't stand my rough, callused hands. That is the only reason I use them.

Jo Bockman I got my gloves (love the pink threading, btw!) and I don't see how it's a crutch at all. Gee, I don't like calluses and they help a lot with that, but the biggest help is the sweat! I love them. I used to wear gloves when I used dumbbells and a barbell, so was that cheating? They helped with sweat. I think they're great!

George Ball They work really well. For me they simply put a barrier between my palm and the bell handle. If you think these are like squatting straps that allow you to cheat your grip just so you can hold on to the bell think again. Look, at the end of the day I want to push as hard as I can stand. When I finish, I rarely have anything left in the tank. I don't want to cut a workout short because I thrashed my hands or set a bell down mid set to wipe my hand because it's soaking wet. If I thought that these were somehow cheating my grip I would toss them.

Order your SKOGG Gloves now.

www.SKOGGsystem.com

1200 Calories per hour...really?

2011-09-30T12:36:00.000-07:00

There has been much skepticism about "our" claim that kettlebell training can burn up to 1200 calories per hour.   Hey, I get it. I'm not just going to believe everything I read, I need proof. So I will give you the proof, but first I'd like to take this opportunity to talk about the great benefits of kettlebell training, and specifically, the SKOGG System.

Michael has been training with kettlebells for a very long time. While we did not previously know exactly how many calories it burned, what we did know was that there are fantastic results, and not just weight loss, from kettlebell training. Here are some of the emails we receive from people using the System.

"I lost 27 pounds, and 9.6% body fat in 2 months.That's the kind of thing that you see on infomercials and you just figured "could never happen to a real person." Turns out, it can. I literally only have 1 pair of jeans that fits anymore, and those have been too tight for forever!" Adam Goldstein

"These last sixty day's have been a TOTAL SUCCESS! I started out at 245.5 lbs. and finished at 233...
The best and most amazing part (about SKOGG System) is that my doctor told me that I have reversed my diabetes and my blood pressure is finally under control!. Skogg Nutrition Plan explained to me why I could not lose weight, but more importantly showed me a viable alternative. " Albert Romo

"Hubby and I just finished week four of the rotation tonight. Not room here to share why we like this so much and appreciate how the program was designed. We've both lost weight, we both have muscles showing and growing, and we're thrilled. It's tough, we're a sweaty mess when we're done, and it is so worth it. Thank you." Jo bockman

"As you know, I entered the (SKOGG System) 60 day challenge not only to lose weight and improve my physical conditioning, but also to help adjust my overall health issues. Just wanted to give you an update that my blood pressure dropped from 150/104 to 138/88. My chloresterol went from 246 to 185.
Thank you again for all your help and support." Siji Obi

"Michael, I just wanted to thank you for your system. This past Monday I took my first "test" and moved from beginner rank to intermediate rank. Yesterday I performed my first Roots 2 workout. I have not had a workout that intense since I left the Army, many moons ago. This kind of intensity is what I have been missing. It's a mission to finish each training session. It gives me something to push and strive for. Thank you so much!" Nemiah VanGuilder


Well, back to the calorie burn. According to ACE, the American Council on Exercise, kettlebell training burns up to 1200 calories per hour. That is 20 calories per minute.   So, who is ACE?

ACE is one of the oldest and most respected fitness research and certifying bodies in the United Sates. And they're ultra conservative, they don't do fads, they don't do gimmicks...   they don't even do new or cutting edge! They're old school. They want proof.

They're kind of like a fitness Consumer Reports.

And their studies are so well documented, that the FTC uses their studies to know who to prosecute for fraud.   In other words, if they say it, it's the real deal.

Dr. John Porcari, leader of the study, said this. “So they were burning at least 20.2 calories per minute, which is off the charts. That’s equivalent to running a 6-minute mile pace. The only other thing I could find that burns that many calories is crosscountry skiing up hill at a fast pace.”

Michael has been seeing great results with people training with kettlebells for many years, the ACE Study just confirms the results and puts it in scientific terms. I'm an analytical person, that's how I think, so those of you out there like me who need "data", here it is.

Read about the study in the January/February 2010 ACE FitnessMatters

Please keep in mind that not everyone will be burning 20 calories per minute from the onset. Like everything else in life, you get out of it what you put in. If you are not challenging yourself with increased weight and intensity, it will be reflected in your results. If you have energy left to do another workout when you finish your kettlebell workout, you may want to increase your size, time and tempo.

Women and Kettlebells - For All Ages

2011-05-03T13:17:00.000-07:00

Hi folks. Summer is just around the corner, and most of us are thinking about what we will look like in our summer clothes. It's not just about "how will I look in a bikini", but the overall affect of putting on the skimpier clothing for summer. We have all been able to hide our flaws with clothing, but unless you live in Afghanistan and choose to wear a burqa, our flaws become more visible in hot weather. With that said, we are all critical of ourselves, and these so called flaws are probably not visible to anyone else. But why not do what we can to be more comfortable?

Every year it is a concern for me. I have pale, white skin that is almost translucent, which does not hide the colorful blue veins in my legs. Add a few extra pounds to the mix, another birthday gone by, and the thought of putting shorts on causes anxiety...so I get it.

Now, there isn't much I can do for you about the pale skin, but getting your body in "summer" shape is an achievable goal with a kettlebell training regimen. And yes, everyone can do it. I'm 56 years old, and enjoy kettlebell training 3-4 times per week. It is keeping me in shape, and keeping me young.

Sue, Age 56

Judy, Age 73

In case you haven't read my earlier posts, I am not a workout person. I didn't touch a kettlebell until I was 51 years old. At the time, I was having some serious medical issues, was 30-40 pounds overweight, and feeling very old. My joints ached so badly, that I could hardly get out of bed in the morning. Michael introduced me to kettlebells, and the transformation began. It can work for you too!!

Is there any reason that women in there 50's and above shouldn't be using kettlebells? Because we are too old? Because life has passed us by so we should just curl up and wither away? Not on your life.

If kettlebells are used properly, with proper instruction and form, using the correct weight, just about anyone can use them.

Crystal, Age 29

Connie, Age 47

Sharol, Age 67

Tracy, Age 38

SKOGG Gym, in Portland, OR, has members ranging in age from 15 to 73. Over 50% of our members are women, and they get it on. It's fun!! Look at the smile on Judy's face. At 73, she was NOT doing a strenuous exercise regimen prior to joining SKOGG Gym just a few short weeks ago. When I asked her how she liked it, she said it is great. She can feel her whole body working, much more than Pilates classes she was doing prior. She wants to do all she can to stay fit and "young".

Sharol is 67 years young. Her face lights up when she walks into the gym. Sharol is a Warrior. What does that mean? That means she has completed a 10 minute snatch test with only one hand switch. In other words, she snatched for 5 full minutes on one side without stopping or setting down her kettlebell and then 5 full minutes on the other side. Oh, by the way, it was with a 26 pound kettlebell. I would like someone to tell Sharol that women in their 50's shouldn't be introduced to kettlebells; she was 66 years old when she picked up a kettlebell for the first time.

The women pictured here cover 6 decades. There is nothing that says there is an age limit on staying fit, which in turn keeps you young. Kettlebells are no exception.

Kettlebell training has gotten some bad press. There are those "celebrity trainers" who want to jump on the kettlebell fitness trend with no idea how to safely teach it to others. People have suffered back and shoulder injuries from bad technique and form. Be careful who you chose as your coach.

Michael Skogg has developed the SKOGG System for people of all ages, size, gender, and level of fitness. His background, US Special Forces, exposure to kettlebells 20 years ago in Scotland by a Highland Games Competitor, Weider National Kettlebell Trainer, and his extensive education and experience in rehabilitation and health and fitness, has enabled him to create a safe and effective system that works for most people.

To learn more about the SKOGG System DVD Series, Click Here.

If you would like to learn more about the SKOGG System Coaches Certification Program, Click Here.

Keep Moving to Stay Fit

2011-04-12T09:58:00.000-07:00

With the start of spring, I intend to experience this gorgeous state. When we first moved to Oregon, we had great plans to explore all of the beautiful and unique features that are offered here. We live 50 miles from the coast, and 50 miles from Mt. Hood and the gorge is right down the highway.

Well that plan lasted about a year. Yet, the best experience we had in Oregon was on our honeymoon, almost 5 years ago. That was a fantastic trip that gave us just enough of a taste of the state to know we wanted to move here. Then came the realities of owning a business, and the exploration came to an abrupt halt. It's time to fix that.....

Last weekend, I went for a walk around Lake Oswego with my friend Dana, and our dogs Hannah and Josie. This was a leisurely walk, not what you would consider a hike or a power walk. We were out to enjoy the weather and the scenery....gabbing constantly for an hour and 40 minutes.

Pretty in Pink, Quince Bushes

We walked around the South Shore of Lake Oswego, and enjoyed the day and the surroundings. Its amazing how water is so soothing. Just to hear the little creek at the bottom of the hill, or to see Lake Oswego, sends me back to fun times when I was a kid. My sister, brothers and I were outside exploring in Wisconsin nearly every day. Wow...the memories are flooding back, but that for another day. Just keep in mind that I've tasted just about every
bird and animal that lives in Wisconsin.

Trilliums and Wildflowers

Lake Oswego is located just outside of Portland. We didn't drive to some remote location to get outside and get some exercise, its in our back yard. We were both just 10 minutes from our homes. Yet, once we started walking around the lake, it felt like we were a million miles from home. As you can see from the photos, it was a beautiful walk.

For many years, there has been a fitness trend for walkers, take at least 10,000 steps per day and you will stay fit. Now, I'm not subscribing to that as your sole means of working out, but Dana put on her pedometer to record our steps.

Lake Oswego

After an hour and 40 minutes, we walked over 11,000 steps which equates to slightly more that 4 miles. Because we were walking leisurely, and didn't really get our heart rate up, we only burned about 400 calories. That is based on the calculation by Dana's pedometer, which turned out to be fairly accurate. A calculation for you to use when walking is 100 calories burned per mile for a 150 pound person. So if you weigh more than 150 pounds, you burn more per mile than a person who weighs less than 150 pounds.

There was a time that walking was my sole source of exercise. I got up at 5:30 every morning and walked 4 miles before work. It took slightly more than an hour. And while I was able to maintain my weight, I lost almost all the muscle in my upper body, to the point that I could not do even one push-up. That scared me. I don't want to grow feeble as I age...I plan on being active for the rest of my life. That's when I met Michael and was introduced to functional training.

Using kettlebells as my primary exercise tool has increased my strength, endurance and agility. Now I can burn up to 1200 calories per hour doing the SKOGG System kettlebell workouts, and use walking and hiking as a supplement to my fitness regime. Because of the increase in strength and stamina, I can fully enjoy a leisurely walk around the lake, or an intense hike up Mt. Hood.

The best way to stay fit is to keep moving!

You, only stronger!

Sue

Stop and Smell the Roses!

2011-04-10T09:58:00.000-07:00

It's happening! The best time of the year. The earth is waking up from its winter slumber and coming back to life. You can hear it, smell it and see it. I wake up to the sound of birds singing in the tree next to my bedroom, I love that sound. The flowers and trees are starting to bloom, and the smell of flowers awakening hangs in the air.

Love flowers in the yard

Oregon is such a beautiful state. Just walking in my neighborhood, I can see the Willamette River Valley in one direction, and the foothills surrounding Mt. Hood in another direction. The flowers and trees are blooming all around me, and I can see the snowy mountain in the distance. Words really can't explain the beauty, and I am thankful everyday that I am fortunate enough to be able to experience it.

This year, I have made a promise to myself to experience this beautiful state. It has been a rough couple of years opening the gyms and living and breathing them. We have finally reached a point that we can begin to relax....at least in small doses. My plan is, to hike, camp, fish and relax whenever possible...and to stop and smell the roses.

One of the things I have discovered in the past week, I am in much better shape this year than I have been in the past. Walking up and down steep hills used to get the best of me. Seriously, when we moved here 4 years ago, I couldn't make it up the hill in our neighborhood without stopping for a rest. Yet this year, I surprised myself with my strength and endurance. I have to attribute that to my kettlebell training. Working out with kettlebells, without any other form of cardio training, has increased my strength and endurance to levels I have not experienced in many years. I am looking forward to hiking the mountain to test it out.

Later today I am going on a two hour hike with a friend. I'm not sure where we are going yet, it looks like rain, but I will be taking pictures of my excursions to share with you. In Portland, we are used to rain. So I will suit up in my rain gear and enjoy the mild weather anyway. Its kind of peaceful walking in the rain!

I will continue to workout during the week with the SKOGG System Kettlebell Training. It clearly has changed my life, and is allowing me at 56 years old, to hike up a mountain. Something I couldn't have done 20 years ago. I am in the best shape of my adult life!!

If you would like information about the SKOGG System, offered on a 5 DVD set, or SKOGG Gym located in Portland, OR, check out our website.

Have a wonderful spring day!!

You, only stronger,

Sue

Today's Workout - SKOGG System Ladders

2011-03-12T17:57:00.000-08:00

For the past two years, I have been working out at our gym. Sure, once in awhile, I would grab kettlebells at home and do a quick workout. But since I am at the gym most days, I workout with our members, generally at a Warrior Class, Level IV. I am embarrassed to say that I have never worked out to the SKOGG System DVD. Although I have done all of the workouts on the DVDs at some time in the gym, I never did them at home.

Today was a rainy Saturday and I just didn't feel like going in to SKOGG Gym, so I pulled out the SKOGG System DVD and did the "Ladders" workout at Level IV (Warrior). It kicked my butt!! Actually, I was surprised by how winded and sweaty I got. I'm used to doing that type of workout, so I thought this was going to be a piece of cake. For anyone out there that thinks the SKOGG System is ONLY for beginners is very misinformed.

Michael introduced me to kettlebells over 5 years ago. I started with a 9 lb. kettlebell, and when he tried to teach me a Turkish Get-Up, I revolted. Turkish Get-Ups are my favorite exercise now, but at the time, I very loudly protested. My body wasn't ready for that movement. After years of traditional weight training, my body was inflexible and tight. However, I loved doing the basic 6. They are a group of exercises that work your entire body. It was fun, and I sweat more than I ever did lifting traditional weights...with only a 9 lb. kettlebell. It was invigorating and empowering!

Soon I moved to an 18 lb kettlebell, and became pretty comfortable at that weight. But comfortable is not where I wanted to be, I wanted results, so I was soon swinging a 26 lb bell. Not only did I get stonger very quickly, my flexiility improved, especially in my shoulders and hips. Fast forward to the present. I use a 26 lb. kettlebell for fast paced workouts. That gives me a great cardio workout, and is heavy enough for strength training as well. For a slower paced workout, I will use a 35, 44, or 53 pound kettlebell for snatches, cleans, dead lifts and two handed swings. If you really want to feel your glutes, pick up a 44 or 53 pound kettlebell and do some two handed swings. If you do the swings the way Michael teaches, your glutes and hamstrings will get the workout of their life.

The moral of this story is.....you can use a light kettlebell and get a great cardio workout. But if you think the SKOGG System workout is too easy, it's not the fault of the workout. All you have to do is pick up a heavier kettlebell, and the workout turns into a brand new experience.

Now, I am not suggesting a novice pick up a 53 lb kettlebell and start using it. What I am saying is don't get too comfortable with a certain weight. Work your way up. Use a lighter weight and go fast one day, and use a heavier one and slow down the next. Giving your body that variety will ensure your success. Try having a couple different weights sitting in front of you, and change them up during your workout. Maybe you can use a 33 lb. bell for your swings and switch to a 26 lb. bell for snatches, but need to grab an 10-20 pound bell for your clean and press. There is nothing that says you have to use the same size for the entire workout.

The four workout DVDs are designed for beginners to warriors. There are many, many possibilities on how to use them. Change the weight, change the time, and change the tempo. You will see results very quickly. Your arms will get strong and lean, your tummy will flatten, and your glutes and legs will firm up. Most people see results after only 5-6 workouts. Follow a "clean" diet, and the pounds will melt off.

If you would like to see results from men and women of various age and abilities who have taken the SKOGG System 60 Day Challenge, check out our website.

To order the SKOGG System, click here. You will receive an instructional DVD and 4 workout DVDs, taught by Michael Skogg. To view Michael's credentials, click here.

Keep Swinging,

Sue

Primal Diet....What's that??

2011-03-03T12:18:00.000-08:00

As a person who has spent my entire life dieting, I am familiar with most of the fad diets that have come along. Yes, I have tried many of them. The grapefruit diet, the cabbage soup diet, the starvation diet, The Zone Diet, The Atkins Diet, food combining, liquid diets.....you name it, I have tried it. In fact, I have a library of books dating back to the 1970's that can readily identify which decade it was written. It seems that every decade has a new spin on diet and nutrition.

The current trend is the Primal Diet or Paleo Diet. For the first time, I am researching a "diet" that makes sense.

Archeology and Anthropology have always been an interest to me since I was a child. When Michael and I moved to Portland, I enrolled in Archeology and Anthropology classes at Portland State University. I studied evolution as well as the life and habits of early man. Approximately 200,000 years ago, the first modern Homo Sapiens evolved in Africa. These early humans were "hunter/gatherers". Farming did not occur for another 190,000 years.

The premise for the Primal Diet is based on scientific fact. Our human bodies adapted to a diet rich in fat, moderate protein, and minimal carbohydrates from 190,000 years of hunt and gather. When farming was introduced 10,000 years ago, our diets began to change to the modern grain and carbohydrate heavy, low fat diets we see today.

But I am not an expert, so I would like to introduce you to one of our members at SKOGG Kettlebell Gym, Nora Gedgaudas, who is an expert. She has written a book on the subject, and I highly recommend her book as a resource to understanding why a Primal Diet makes sense.

This diet is a great compliment to kettlebell training. Take a look at Nora, she is living proof!!

Order the SKOGG System Kettlebell Workout DVDs

Primal Body, Primal Mind

Combining your body’s Paleolithic needs with modern nutritional and medical research for complete mind-body wellness

• Provides sustainable diet strategies to curb sugar cravings, promote fat burning and weight loss, reduce stress and anxiety, improve sleep and moods, increase energy and immunity, and enhance memory and brain function

• Shows how our modern diet leads to weight gain and “diseases of civilization”--such as cancer, osteoporosis, metabolic syndrome, heart disease, and ADD

• Explains how diet affects the brain, hormone balance, and the aging process and the crucial role of vitamin D in cancer and disease prevention

Examining the healthy lives of our pre-agricultural Paleolithic ancestors and the marked decline in stature, bone density, and dental health and the increase in birth defects, malnutrition, and disease following the implementation of the agricultural lifestyle, Nora Gedgaudas shows how our modern grain- and carbohydrate-heavy low-fat diets are a far cry from the high-fat, moderate-protein hunter-gatherer diets we are genetically programmed for, leading not only to lifelong weight gain but also to cravings, mood disorders, cognitive problems, and “diseases of civilization”--such as cancer, osteoporosis, metabolic syndrome (insulin resistance), heart disease, and mental illness.

Applying modern discoveries to the basic hunter-gatherer diet, she culls from vast research in evolutionary physiology, biochemistry, metabolism, nutrition, and chronic and degenerative disease to unveil a holistic lifestyle for true mind-body health and longevity. Revealing the primal origins and physiological basis for a high-fat, moderate-protein, starch-free diet and the importance of adequate omega-3 intake--critical to our brain and nervous system but sorely lacking in most people’s diets--she explains the nutritional problems of grains, gluten, soy, dairy, and starchy vegetables; which natural fats promote health and which (such as canola oil) harm it; the crucial role of vitamin D in cancer and disease prevention; the importance of saturated fat and cholesterol; and how diet affects mental health, memory, cognitive function, hormonal balance, and cellular aging. With step-by-step guidelines, recipes, and meal recommendations, this book offers sustainable strategies for a primally based, yet modern approach to diet and exercise to reduce stress and anxiety, lose weight, improve sleep and mood, increase energy and immunity, enhance brain function, save money on groceries, and live longer and happier.

About the Author of Primal Body, Primal Mind

Nora T. Gedgaudas, CNS, CNT, is a certified nutritional therapist and neurofeedback specialist with a private practice. A member of the Nutritional Therapy Association, the National Association of Nutritional Professionals, the Nutrition and Metabolism Society, and the Weston A. Price Foundation, she lives in Portland, Oregon.

Primal Body Primal Mind Website

Pre-order Primal Body Primal Mind on Amazon (available 6/30/2011)

Primal Body Primal Mind Blog

Northwest Neurofeedback Website

Nora's Facebook Fan Page

Burn 1200 Calories Per Hour With Kettlebells

2011-02-12T10:26:00.000-08:00

All of my adult life, I have been looking for the magic pill that will keep me lean and strong with the least amount of time and effort. Well folks, I have not found it...there is no such thing. I would certainly like to report that I have found it. Wouldn't it be great to be able to go shopping, help the kids with homework, sit in your cubicle at work, or leisurely pamper yourself and not have to worry about finding the time to exercise?

I personally was not given the exercise gene. Gosh, I wish I was, but for me it's a chore. To go to a gym and workout was never appealing, but I like to play!! I spent my high school days on the gymnastics team, and pretty much lived in the gym "playing". After high school, I was short stop for my softball team, quarter back for my touch football team, guard for my basketball team, and played volleyball in city leagues. I was able to "play" and stay healthy...that is until I had two children, a full time job, college courses in the evening, a dog, two goldfish, a canary and hermit crabs....and oh yeah, a part-time job to make ends meet.

Life happens! In my early 30's I found myself overweight, unmotivated and tired, and let's add low self-esteem to make it complete. I took action, went through a hospital sponsored program, lost 42 pounds, and started walking for exercise. Every morning I got up at 6:00 am and walked for an hour. My route was 4 miles long. So every morning I spent an entire hour walking to burn 400 calories. I was able to keep the weight off for awhile, but eventually life interfered again. I started traveling for my job, and my routine was interrupted. I needed to find something else that would burn calories faster.

My next try was stair-stepping. Then jogging. Then eliptical machine to reduce impact. Then back to stair-stepping. All of these methods helped burn calories. I thought I was in pretty good shape. I wasn't!!

The eye-opener for me was watching a movie about a 40ish woman who was in an accident that left her a paraplegic. She was paralyzed from the waist down. One day she fell out of her wheel chair when she was alone, and was not strong enough to drag herself into the next room to call for help. I immediately dropped to the floor and tried it myself. Yup, you guessed it, I was unable to drag myself across the floor. Visions of getting older and frail filled my brain. Every time I saw an older woman hunched over barely able to move, or using a walker or wheel chair, I saw my future self.

Years of using only my legs for exercise left the rest of my body weak and soft. I had little muscle in my arms, back and core. At 39 years old, I was weak, overweight, and my body fat was 32%. My new trainer informed me that 32% body fat was in the obese range. Wow, I HATE that word!

Next came a few years of weight training. I became stronger, but it didn't burn enough calories to keep my body fat down. So...add back the stair-stepper, tread-mill, eliptical and walking. Exercise was consuming my life, which of course led to failure.

Then I met Michael Skogg who introduced me to kettlebell training. It is the most awesome workout ever! It is fun and effective. I felt like I was playing again! And here is the kicker, kettlebell training burns a whopping 1200 calories an hour according to the American Council on Exercise (ACE). That equates to 20 calories per minute. I can do an hour workout, and burn more than double the calories of a 4 mile walk. If I don't have the time, a 20 minute workout in my living room burns up to 400 calories.

Suddenly, I have a strong upper body. My core is solid, and yes I can see my abs. My arms are toned and have definition, but not bulky. The jiggly fat under my arm has been replaced with triceps. My back looks awesome in a backless dress. And let's not forget the fabulous effect on thighs and butt.

Kettlebell training has changed my life. I am in the best shape ever, I look great and feel great, and my self confidence is back.

Michael and I would like to share kettlebell training with the world. You can now do this amazing workout at home. Michael has just completed his first set of 5 kettlebell workout DVDs. Check out the preview video. Orders begin shipping on Friday, so get your pre-order in now and get a free set of wristbands with your order. Order Now.

Get in the best shape of your life and have fun doing it!

You, only stronger!

Sue Skogg

Body Fat Percentage

2011-02-07T13:46:00.000-08:00

The new 60 Day Challenge is a week away, and I am looking forward to it. I would like to lose another 10 pounds, and the Challenge gives me the incentive to get focused again.

The feedback I get from others, especially from my immediate family, is that I look great, so why would I want to lose another 10 pounds. In an earlier blog, I talked about getting down to 137 pounds, for no reason other than it looked good on one of my friends. Well, that isn't the entire reason. It isn't just about looking good, but about being healthy.

My body fat percentage at the end of the last 60 Day Challenge was over 26%. Yes, I can look great in clothes...I am an expert at covering up fat, but that doesn't make me healthier. Body fat percentage is a much better indicator of your overall health than your weight. And most weight charts, even at your doctor's office, are not a good indicator of your overall health. Here is a height and weight chart for men.

Weight Chart for Men

Weight in pounds, based on ages 25-59 with the lowest mortality rate
(indoor clothing weighing 5 pounds and shoes with 1" heels)

Height               Small Frame          Medium Frame            Large Frame

5'6"                     136-142                  139-151                     146-164

5'7"                     138-145                    142-154                     149-168

5'8"                     140-148                    145-157                     152-172

5'9"                     142-151                    148-160                     155-176

5'10"                   144-154                    151-163                     158-180

I am going to give you an illustration of how "off" these tables can be. Michael is 5'10" and 210 pounds. According to this chart, he is overweight by 30 pounds. That is a substantial amount, and if accurate he should be showing an extra 30 pounds of fat on his body.

Michael Skogg

I think we can fairly say that there is not an extra 30 pounds of fat on his body. In fact his body fat content is in single digits. The charts do not take into account the percentage of muscle on your body.

Here is a definition of Obesity....
Obesity is an abnormal accumulation of body fat, usually 20% or more over an individual's ideal body weight. Obesity is associated with increased risk of illness, disability, and death.

So what does this mean. First, your body fat percentage is simply the percentage of fat your body contains. If you are 150 pounds and 10% fat, it means that your body consists of 15 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else).

Here is a body fat chart published by ACE, the American Council on Exercise.

*General Body Fat Percentage Categories
Women Men

Athletes 14-20% 6-13%

Fitness 21-24% 14-17%

Acceptable 25-31% 18-25%
Obese 32% plus 25% plus

*American Council on Exercise

So based on this chart, at 147 pounds and 26% body fat, I have 38 pounds of fat on my body and 109 pounds of necessary components, bone, tissue, organs, lean muscle and water. If I lose 10 pounds of fat, and am able to maintain my lean muscle, my body fat percentage will drop to 28 pounds of fat, and a body fat percentage of 20.4%, a healthy range. At a 20 pound fat loss, my body fat would drop to 18 pounds, or 14.1% body fat. That would be so awesome!! But, my goal is realistic...137 pounds.

My recommendation to everyone is to get your body fat measured to find out how truly healthy you are. We are a fat nation, obesity has become an epidemic in the US.

Percentage of People Who Are Obese

1 - United States 30.6%
2 - Mexico 24.2%
3 - United Kingdom 23%
4 - Canada 22.4%
5 - Greece 21.9%
6 - Australia 21.7%
7 - New Zealand 20.9%
8 - Hungary 18.8%
9 - Luxembourg 18.7%
10 - Slovak Republic 15.4%

To overcome this epidemic, proper nutrition and exercise are key components.

With that in mind, just a reminder that a good kettlebell workout can burn up to 1200 calories per hour.

Keep Swinging,

Sue

For information on the SKOGG System Kettlebell Workout DVDs, featuring Michael Skogg,

Click Here.

Don't be Intimidated by Kettlebells

2011-01-07T11:01:00.000-08:00

Some of the comments I get, especially from women, is that a kettlebell workout is too extreme. That it looks too tough. Actually, that was my first impression when Michael introduced me to kettlebell training.

Kettlebells can look intimidating, but that's all it is. Once you pick one up and start swinging it and working out with it the fear goes away. We have coached children as young as 9 years old, and have had members in their 70's. We currently have a 67 year old woman who has advanced to the Warrior level. What does that mean? It means that she did a 10 minutes of snatches with only one hand switch, which is 5 minutes straight with one arm, a hand switch, and 5 minutes straight on the other arm. There is no rest, and there is no stopping. Oh, by the way, she used a 12kg kettlebell, which is 26 pounds!

I would like to introduce you to Luis and Erika. Here are their stories:

I remember the first day I walked into the gym. My fiancé had seen the gym and called to set up an intro class. He is always looking for a way to push the envelope, so to speak. I on the other hand liked my comfort zone. I was not really interested in going to a gym that was straight classes because my biggest fear has always been failing in front of others. Needless to say, I've had a few bad experiences that has soured things for me.

The first class was fun and comfortable. I couldn't believe how fun it was and once I got the basic moves down I was hooked! I started to become more toned. It was amazing to watch my body transform into long lean muscle. I've never looked so good! Something else amazing happened to me over my journey with the SKOGG System, my confidence grew. The girl who was afraid to take the lead on anything because others may see her fail, was trying new things all the time! I began thinking of the amzaing accomplishments I achieved with the SKOGG System and realized that I really could do anything I put my mind to. SKOGG helped me find the true inner self and learn to really enjoy my life. Me, only stronger. Erika Smith

The SKOGG System was instrumental in helping overcome the plateau I had hit with my workouts. After years of using traditional methods of lifting weights, I was finally sick and tired of making zero progress, gaining weight and being absolutely bored with what I was doing.

That all changed when I started the SKOGG System. This new way of working out has been a life changer. I have never been more committed to working out and being fit.

Because I had previously worked out and not improved my appearance, I thought that the best days were behind me. The SKOGG System proved me wrong!

In 60 days, I literally rolled back the hands of time 5 years. I lost 13 pounds, 12% body fat and about 2 inches from my waist. I have not been this fit since college. I'm leaner, stronger and more flexible. The best part is that you can do a workout every day and not get bored! Every day something is different...they just keep your body guessing, which is instrumental in making progress.

Without any reservation, I wholeheartedly recommend the SKOGG System to anyone wanting to get fit for life.

The SKOGG System isn't a workout routine, its a way of life!

Thank you Michael and Sue. Luis Monge

You can have the same results too! The SKOGG System is now available on DVD. Follow the System and watch your body transform to a leaner, stronger, more confident you.

Click here for a preview of the SKOGG System DVD.

Click here to order your SKOGG System Kettlebell Workout DVDs.

I look forward to hearing about your results!

You, only stronger,

Sue Skogg

Here I am - Before and After for 2010

2010-12-31T09:16:00.000-08:00

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

SKOGG System - More Success!

2010-12-28T21:30:00.000-08:00

Day 60

Day 1

The best way for me to explain just how well the SKOGG system works, is to let participants of the 60 day challenge tell their own stories. Here are Becky and Bart and their experience with the SKOGG System.

I was looking for something different and exciting, and the Skogg System was it. From the first day I used kettlebells I was hooked. It is a great paced workout that includes both cardio and weights.

When I first started working out and changing my diet 5 years ago, I had just graduated from college and weighed over 220 lbs. Over several years I was able to lose some
of the weight by going to the local 24-hour gym, but often
got bored and then my weight would plateau. I didn't know what to do to get the rest of the weight off.

Day 1

Day 60

Within weeks of starting the Skogg System I noticed a drop in my weight, and over the last year have watched my body transform. Since the 60 day challenge, I would say my body looks better than it has since high school, and I am lifting more weight than I ever have in my life, which is exciting and encouraging to keep moving forward with the system. Family, friends and co-workers are constantly asking what I have done to make such a big change, and I always tell them about the Skogg System. I recommend this system to everyone in my life, no matter their age, weight, or current level of activity. This system is made to be obtainaable by anyone, and that's how I started out. My results with my body and the way I feel are so amazing to me that I couldn't imagine not being a part of the Skogg System, and have incorporated it into my daily life. Thank you Michael, Sue and staff for helping me change my body and my life!
Becky Larsen

Day 1

Day 60

I have tried different ways to get in shape, working out in a big box gym, spin class, kickboxing. It was always great at first but I would lose interest very quickly. The results came slow and far between.

When I first started kettlebells I was hooked. The Skogg System is something so simple yet it has so many ways to work out your body. It is not just one muscle group one day, then another group the next. It kicks your whole body into shape in one workout. Cardio, strengthening, core, all wrapped into an hour a day. Every workout is different so I never get bored.

Day 60

Day 1

At work I always mention kettlebells and people are always curious what they are.

The results were amazing. In 60 days I've lost over 20 lbs, body fat in the low teens, and down to a size 32! I have not been this fit since high school. I feel great!
Bart

Watching Becky and Bart and all of our participants has touched my heart. I just can't wait to share more with you. Watching the excitement, enthusiasm and renewed confidence that they now have has seriously affected me personally. I have experienced such joy being a part of this process.

If you would like to experience the SKOGG System, we are now offering our 5 DVD set available for pre-order. The set includes one instructional DVD featuring Michael Skogg, along with 4 workout DVDs. Each workout DVD has 4 levels, so you can choose the level you are comfortable with.

Click here to see a preview of the SKOGG System. Click here to pre-order your SKOGG System workout DVDs now.

Happy New Year!

You, only stronger!

Sue Skogg

SKOGG System - Success Stories

2010-12-23T22:29:00.000-08:00

Day 1 (he already lost 40 lbs)

Day 60

I would like to share the stories of some of the people who participated in the SKOGG System 60 Day Challenge. We had 35 people of varied ages, weight, and levels of fitness participate in the challenge. All 35 showed remarkable results. Here are a couple of their stories.

First meet David. When David started working out with kettlebells, he weighed 320 pounds. When the 60 day challenge started, David already had lost 40 pounds. He is one of the most determined people I have met. No matter how hard the workout was for the day, David pushed through it with a smile.....and a lot of sweat. At the end of the 60 day challenge, David weighed in at 240 pounds. He lost a whopping 40 pounds in 60 days. Why he did it? He wants to be able to play with his children. He was able to teach his son how to ride a two wheel bicycle, and was able to run along side while his son was riding. Something he was unable to do before working out with the SKOGG System.

Day 1 (she already lost 30 lbs)

Day 60

Next I would like to tell you about Tarri. Tarri has had several knee surgeries, and was unable to exercise for many years. She works in an upstairs office in our building, and we watched her struggle up the stairs for 6 months before she had the courage to stop in the gym and ask questions. She made the decision that she was not going to let her knees stop her from continuing to live, and started the SKOGG System. Within a couple of months, Tarri lost 30 pounds...that was before she started the 60 Day Challenge. During the 60 Day Challenge, she followed a nutrition plan and worked out with kettlebells 4 days a week. Every week she hit a new milestone with her fitness. She now can workout for an entire hour and her knees continue to get stronger. Tarri lost another 30 pounds during the 60 day challenge, and the smile on her beautiful face lights up the room.

After

Thomas was an athlete in high school and college and played semi-pro baseball after college. Like many of us, sports took a backseat to his family and career. Having a "desk job" can lead to a sedentary lifestyle. That's pretty much Thomas' story. Thomas began working out with kettlebells, using the SKOGG System 4-5 days per week for an hour. He did no other exercise or cardio during the 60 Day Challenge. His results were amazing. Thomas lost 32 pounds and is in the best shape of his life. His body fat dropped below 10%.

It is so exciting to share these stories with you, and I will bring you more. But I also want to share with you how they did it. Working out with kettlebells is full body, functional training. You are working all the muscles in your body. When you start using the SKOGG System, you will feel muscles you didn't even know you had. Its fun, and the results are amazing. As you can see, any age or fitness level can use the system.

The SKOGG System is now available on DVD. The 5 DVD set includes an instructional DVD and 4 workout DVDs. Pre-order now and get in the best shape of your life.

Happy Holidays and keep on swinging,

Sue Skogg

Skogg System

www.spinachyou.com

Today is the Day!

2010-12-06T12:26:00.000-08:00

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

The Last Five Days

2010-12-01T20:28:00.000-08:00

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

Countdown: 13 Days

2010-11-23T22:22:00.000-08:00

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

Sleep Apnea No More!!

2010-11-16T20:28:00.000-08:00

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

Progress Has Stopped!

2010-11-11T08:55:00.000-08:00

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

I Confess, I Cheated

2010-11-04T09:19:00.000-07:00

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

Things Are Changing

2010-11-02T13:49:00.000-07:00

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

Throw out the Xanax!!!

2010-10-29T20:14:00.000-07:00

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

Milestones and Rewards

2010-10-27T08:55:00.000-07:00

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

Somewhere Over the Rainbow!

2010-10-25T21:31:00.000-07:00

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

A Calorie IS NOT A Calorie!

2010-10-24T11:40:00.000-07:00

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

Lions and Tigers and Bears, Oh-My!

2010-10-23T17:13:00.000-07:00

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

Wow, You Look Awesome!

2010-10-22T19:57:00.000-07:00

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

Today is a Sick Day

2010-10-21T15:30:00.000-07:00

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

Too Tired To Go To The Gym?

2010-10-20T14:43:00.000-07:00

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

But I Didn't Lose a Pound!

2010-10-19T10:41:00.000-07:00

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

I Am a Comfort Eater!

2010-10-18T09:23:00.000-07:00

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

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

2010-10-17T08:00:00.000-07:00

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

The Journey Begins

2010-10-16T12:38:00.000-07:00

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