Here I am - Before and After for 2010

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

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

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

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

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

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

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

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

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

*  My severe sleep apnea is gone!!  No more wearing a mask to bed.

*  My arthritis has stopped flaring up.  I have no pain in my finger joints at all.

*  I'm not tired during the day.  No need for naps.

*  I'm happier.

*  I have not had a cold, flu or any illness in the past year.

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

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

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

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

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

Happy New Year, and keep swinging.

You, Only Stronger

Sue

Today is the Day!

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

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

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

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

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

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

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

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

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

We have all worked too hard to let that happen.

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

Skogg System
You, Only Stronger

Sue 

The Last Five Days

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

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

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

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

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

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

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

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

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

Keep Swinging,

Sue

Countdown: 13 Days

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

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

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

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

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

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

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

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

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

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

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

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

Have a very wonderful and healthy Thanksgiving.

You, only stronger!

Sue

Sleep Apnea No More!!

Today is a great day!!

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

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

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

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

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

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

But, today is a great day!!

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

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

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

Have a great day!

Sue

Progress Has Stopped!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Have a great day!!

You, only stronger!

Sue 

I Confess, I Cheated

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

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

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

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

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

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

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

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

You, only stronger!

Have a Happy Day,

Sue