Final Results are in!

Yes, it is a little late but all final measurements are completed and our final results are in!  With just over 50 starting and just under 40 completing final measurements I consider that a success.  Everyone who completed final measurements had success in some way.  Weight, body fat and inches are some great measurements but there are a lot of things we can consider a success.  Eating differently, trying new foods and being active are some other great successes!

Congrats to Dave W for being our overall winner for % of body fat lost!

Here are our top 5 % body fat finishers:
Dave W
Cody A
Adam W
Mary G
Carol R

Here are our top 5 weight loss finishers:
Dave W
Steph W
Carol R
Adam W
Fotini D

Congrats to everyone who started, finished and made some changes.  That is what these are all about, seeing some success, trying new things and being more active.

Remember, I am here for other questions, needs or ideas down the road.  There will of course be another challenge in the fall so look for that!

Have a great summer and try to keep your positive changes going!

I will be posting my results this weekend, I am just have to finish writing all my successes! :)

Final Results......

I am just finishing some final measurements over the next couple of days and will have final results posted soon!

With my vacation and the holiday it was difficult to fin everyone in last week.

As soon as I have the last couple of participants I will post results including mine!

Have a great week, hope you enjoyed your Memorial Day weekend and stay tuned......

Almost done

We are almost done, I am starting measurements in the morning and excited to see how everyone did!

I just got back from a nice trip in Vegas, its cold out there!  Thought I would share some photos from my trip!  Adam and I stuck to the challenge as best as we could.  Luckily everyday involved workouts and lots of activity!

Nice Gondola Ride

 All challenge friendly, we even split a glass of champagne

Adam in his tournament

Relaxing after my workout

Adam's team won it all

At Lake Mead

VIP Party

Went for a nice ride, it had some pick up

Happy Mid week!

Good evening everyone.  How is you week 5 going?  I hope fantastic!

I am really enjoying these nice spring days and looking forward to a wonderful summer.  I will be out of town Friday-Tuesday but will update things as I can.

Make sure to stick to your progress and know the end is near!

Think about times that work for you to weigh out next week.  If there is a certain day/time you have in mind please let me know.

Hopefully this will not be your excuse when we do your final measurements next week.

When I am short on time and low on groceries here is a good go to breakfast, morning snack and lunch for me!  Protein shake, apple/peanut butter, rice flat bread with ground turkey hot sauce and a side salad (not pictured).

My view, Adam grilling burgers, swing set in the back, dogs running around, my MacBook working away, baby monitor so I can spy on Addison sleeping and a beautiful evening.

As a reminder, if you need additional help along the way........MOG Class schedule.  $60 a month gets you all of the above, its a great deal!

Week 5 and push ups

Welcome, welcome, welcome to week 5!  Can you believe we only have this week and next week left!

As a reminder our weekly challenges this week are:

• Go to bed early enough to sleep 8 hours per night 
• Do 100 push ups per day
• You can break these up all throughout the day, 5 here, 10 there and so on.....

Since Push ups can be done a variety of different ways here are some images and tips to help you with your push ups this week.

Your basic push up from your toes.  Keep your abdominals engaged.

A much easier variation of push ups from the wall.  Just keep your back straight.

Another modified push up that is a little harder than a wall push up.  Keep your head looking down.

A push up from your knees.  These will count for all (male and female).  Make sure to not stick your butt up in the air.

I hope these tips help!  We are so close to being done and seeing some great results.  If you need help or have questions please let me know!

Also be thinking about a time next week (Tuesday-Saturday) that works for you to have your final measurements taken.

Have a wonderful week.

Plateau

Do you think you have hit a plateau?  Has your progress slowed and your losing hope?  Read on to see what changes you can make to help you get through this!

Eat organic when consuming foods that are higher in pesticides:

Determine your level of eating and try to step it up:

Make sure to have a great breakfast, packed with plenty of protein, here is my breakfast from this morning:

This had over 20g of protein, less than 400 calories.  That is a gluten free/protein waffle with butter and sugar free, stevia sweetened maple syrup.  Turkey bacon and egg omelet with ground turkey inside.  You can even catch a glimpse of my morning supplements!

Change up your workouts and intensities.

     Nice breakdown of workout types

Make sure your water intake is high and caffeine/carbonation intake is low.

     Importance of water

Make sure to sleep at night and rest!

     How to get quality sleep

A probiotic can help your digestion and help with over all feeling.  You can get probiotics from some foods and drinks or supplements.  I take a probiotic daily.

     Gut importance

If your still at a loss check these out

     WebMD

     Mayo Clinic

Or if all else fails you can change your view point!

Happy Tuesday

Hard to believe that it is already Tuesday night and almost Wednesday.  This challenge will be over before we know it!

Thanks to those who made it to Pilates Day last Saturday at OSR.  It was a ton of fun and we raised some great money for the American Cancer Society.  Here are some pictures from our event:

Here is the link to our page of donations!

After the great workout we spent some time outside!

Then on Sunday I made eggs, and forgot about one in the pan, oops.

We also played a lot of basketball, little Addison likes to play as much as her daddy.

Yesterday I got on my bike for the first time this year, it was fantastic!

Tonight we took Addison for a ride as well and she did great, we followed that with another grilled dinner and some play time!

So why am I sharing all this fun info?  Its because I hear people say all the time:

"I just want to live and not stress about being healthy"

All I do is live.  Being healthy is my lifestyle.  I don't have to work at it.  The choices we make are what we enjoy.  I enjoy good food.  Yes, it might be gluten, dairy and sugar free but it is still really good.

I enjoy my family.  We spend a ton of time together, we just like to be active when we spend that time together.

I hope you all can find a way to be healthy and happy!

I love this!

Happy Sunny Monday

Happy Sunny Monday to you all!  I hope you were able to get outside today, it was beautiful!

Here is a snapshot of our grilled dinner:

Prepared, cooked and eaten outside!  Yummy!

We are just over halfway done and starting our third week today.

As a reminder this weeks challenges are:
-Walk/jog/run 100 stairs per day - these can be broken up throughout the day.
-Drink 100oz of H2O per day, great timing with our heat wave.

I already did my 100 stairs and drank my 100oz of water!  That's a lot of water.

Since we only have 2.5 weeks left it is time to really focus on smart choices these weeks.  2.5 weeks will go by very fast, then summer will be here!  I don't want you wishing you would have worked harder when we are done.  The time to put in the effort is now.

Enjoy the sun, keep making great choices and let me know if you need anything!

Peppermint Bon Bon Protein Shake

Is that title really correct, peppermint bon bon?

YES!

Peppermint bon bon is my favorite ice cream.  I would eat it all the time if I could.  So since I like it so much I have been doing some experimenting on making my own peppermint bon bon.

My Ingredients:

1/2c rice milk

1 rounded scoop of chocolate protein powder

handful of chopped kale, I use frozen

1/8tbs pure mint extract

handful of ice cubes

I blend all of the ingredients together and enjoy!  It is so good and satisfies my love of ice cream.

The kale gives it a nice green look as well.  I have also tried adding splashes of coffee to this and that also adds some great flavor.

Results

Are your results where you would like them to be halfway through our challenge?

If your answer is no, here are some things to consider, revise and maybe revamp!

1. Are you sleeping 8 hours a night
2. Are you drinking at least 80oz of H2O per day
3. Are you exercising, multiple times per week
4. Are you eating protein with every meal
5. Are you eating 5-10 servings of vegetables and fruits per day
6. Are you avoiding or limiting gluten
7. Are you avoiding or limiting dairy
8. Are you avoiding or limiting alcohol
9. Are you taking your fish oil supplement
10. Are you avoiding or limiting beverages other than water
11. Are you avoiding or limiting processed foods
12. Are you avoiding or limiting fried foods
13. Are you starting your meals with protein and vegetables
14. Are you being active when possible
1. taking the stairs
2. parking father away in the parking lot
3. standing whenever possible
4. walking at night, when it was nice out
5. playing with little ones or picking up around the house

Just one night of missed or inadequate sleep is sufficient to make you as insulin resistant as a type 2 diabetic...your physiology never gets to normal without adequate sleep." Source: Robb Wolf The Paleo Solution

And you thought losing weight was easy!  Ha!  Think again!  Its a process and will not happen overnight.  Some can lose 5lbs in 5 days where others will take 5 weeks.  Just be patient, stick to your plan and know that one day the results will prevail and you will look amazing!