Wednesday, May 14, 2014

Transform Yourself

Over the past few weeks, I have had a lot of people ask me about my workouts and how to start their journeys to getting healthy and fit.

If you are just starting your journey here are some tips of the trade that I have been sharing. 1. start walking. Walk as much as possible throughout your day and then Start at short distances that you know you will be successful, this journey is as much psychological as it is physical, so do things that you know you will see success with. e.g.. walk 2 blocks then 3 blocks then 5 blocks increasing every time you go. don’t push yourself too hard or set high expectations that will discourage you more than encourage.

2. Eliminate some of the hard stuff, and find substitutes for others. Don’t try to change your whole diet at once, as the cravings will be really hard and most likely cause you to buckle. Again start things that you can see being successful. Add veggies as snacks to lunches, eliminate one BIG trigger such as chocolate but still have something like sugar free pudding to satisfy those sweet cravings when they come. Substitute things like pop for sparkling flavoured water instead of completely eliminating it from the get go.

3. Portions and Cravings: Portion control is an important part of starting a new diet, instead of changing the whole diet, start by changing the amount that you eat of each thing even if that means that you are eating a lot of little things throughout the day that are healthy that is better than eating big meals that are not as healthy. Cravings are the worst part of changing your diet because it makes you want all the things that tempt you for this reason its really important to get rid of all the crap in your kitchen that is tempting and start making more meals rather than going out nothing is healthier than controlling your own meals, if its out of sight it starts to become out of mind. When you start changing portions keep in mind you will most likely feel like your starving yourself but really its just your stomach adjusting to your changes. This was the hardest part for me but once you get over the hump you are better for it.

4. its a process, a long, sometimes very slow process: keep your mind positive, that is going to be your most important tool is teaching yourself to think I walked 2 blocks today and had carrots instead of chips… I’m doing good. Don’t get too discouraged if the numbers don’t show, I didn’t step on a scale until I had already lost 3 sizes because for me weight is just a number and will always be a number, most important is how you feel about yourself.

5. Drink LOTS of water!!


In addition, here is what I started with as part of my strength and core circuits as well as what I do for cardio(my least favourite). An important thing to note is I have listed the values of these exercises at base level so if you want to start doing my circuit you can go from this and then gradually increase each time you do it. I typically do the circuit 2-3x a week and cardio 1-2 with a rest days in between depending on recovery as I like to push myself pretty hard.

Strength and Core Circuit

- Abdominal Twists(Upright)- 2minutes
For this exercise I stand with my legs shoulder width apart, with hips stagnant I twist from side to side. When starting this exercise it may be helpful to have someone stand behind you and hold your hips so they don't move while you are twisting. I would increase by minute increment each day. Beware this is an exercise at first that could make you sore the next day

- Push ups and Sit ups:
as a way to make a sit up and push up rotation "fun" I downloaded the free dice shaker app on the iPhone and just hit shake every time I get to push ups and sit ups and i record each value to count up values at the end. Don't over exert yourself doing these, especially the push ups will leave you very sore the next day.

- Side Planks
I have fund side planks to be much easier to ease into than a full plank. I would start with 5-10sec plank and then increase a few seconds each day. Make sure to alternate sides of the plank.

-Jumping jacks
I like to throw n5-10 jumping jacks into the circuit to get the heart rate up and they are something everyone can do.

As you start to get comfortable in your circuit you can add your favourite core/strength exercises and increase levels of difficulty to your exercises.

Hope this is helpful.... Remember none of this matters if you don't have the right motivation and are prepared to change your diet...

As a little evidence to this practice



Friday, May 2, 2014

Update from the Inner Belgua Whale...Spring in Action

It's been a while since my last post so I thought I would give an update! 

It's been a crazy month of April, on the 10th I had surgery to remove my tonsils then on April 22 I started a new chapter in my career by starting a new job and on April 23 I started life as a 24yr old. 

During my 2weeks of being in recovery I could only eat limited liquidy foods and couldn't do any exercise. 

Now that my recovery has come full circle, I have started back in my routine, which is alo motivating because it is finally spring outside, meaning I get to move to outdoor workouts (which are my favorite). 

As a part of my new exercise routine, I have started an exercise journal to track my workouts each day. My goal is to do my workouts at least 3x a week that include combination of strength, core and cardio. 

This is a sample of what day one looked like for me. I also plan to add running short distance and biking on my off days . My goal is to develop a consistent exercise routine that I can do within the walls of my own house and outside. 

As we all know, exercise is just a part of the equation for living with a healthy lifestyle. The other part is a healthy diet. For me my struggle with my diet is having  all meals that work within my lifestyle. I would have really great healthy breakfast and supper but lunch was always a struggle because during my job I was often eating lunch in my car which made eating healthy difficult. 

Since starting my new job, I have started prepping my lunch with snack like healthy foods like apples, carrots and grapes along with main course of salad so that I can snack healthily on the road and then when I stop I can still enjoy my salad 
This is an example of what my lunches typically have looked like. 

At the end if this post, I would like to give a shout out to my best friend and roommate Sarah. She has been taking back control of her diet and exercise and she is rocking it out and looking amazing.

 I am so proud of her and her motivation, she has inspired me to re-kick start my routine, keep on going, because in the end the confidence and faith you feel within yourself is the best reward! 

Peace Out!
-former Beluga Whale 

Saturday, February 1, 2014

Update from the former Beluga Whale... Smoothie Obsession

Hello,

I am back for a little update on things. Since January 204 has started I have decided to change things again to help lose this belly pocket. I am working out still 1-2 times a week, drinking smoothies every morning, and limiting my coffee intake to 2-3 cups a week instead of 4 cups of coffee a day (I just love the stuff). I have recently went from strictly fruit smoothies to adding spinach to them, which has added additional fibre to my smoothies and its delicious.

Over the weekend I have been looking for different ways to kick up my smoothies and decided to try Dr. Oz's 7 day swimsuit cleanse (the link is below). I am not one to believe in or do cleanses however, this cleanse still allows you to have portioned meals in conjunction with smoothies.

I have been reflecting a lot on my journey to being a healthier, fitter me, and wanted to share one important piece of advise for people wanting to do the same, DON'T focus on the numbers. Weight is simply a number, that can create so much stress, emotional turmoil and self esteem shattering for people of all ages. NOT once did I turn to a scale to weigh myself or over analyze how I was doing or how much lbs I had lost that week or day or even a month. The only number that ever started to matter was the number on the pant size as it started to drop and even at that it was a celebration, a little extra motivation and "YAY ME" not something that I analyzed and ridiculed but the fruits of the work I had done.

Weight loss is as much a mental fight as it is a physical one, its about training your body and your brain to think and operate in a way that it is not used too. The ONE thing I attribute to my weight loss success is that I did it for ME, not for the approval of a boy, family, or friends I did it because I knew that I deserved better, my body deserved better. Its not about numbers its about energy levels, positivity, motivation and most of all its about YOU!

Below are links to the cleanse and some great smoothie recipes!

http://www.doctoroz.com/videos/dr-ozs-3-day-detox-cleanse-one-sheet

http://www.doctoroz.com/videos/dr-ozs-2-week-rapid-weight-loss-plan-breakfast-smoothie

http://www.doctoroz.com/videos/7-day-swimsuit-cleanse

The only person that can make a weight loss successful is the person doing it, not a magic pill or diet but a commitment to a lifestyle and a new love of themselves!!

Thanks for reading,

Former Beluga Whale!

Sunday, September 22, 2013

Update from Former Beluga Whale

Hi Readers (I assume there is at least 1 or 2 of you out there)

First, I am still going Monday and Wednesdays to November Project workouts, this past week I brought my older brother to destination deck. Burpees were the pain of choice by Andrew Ference for the Fire Drill, needless to say I was not impressed but I pushed through because well, there was no other choice and I felt great afterwards. This was my second week with November Project, and I am happy to say that the soreness is starting to dissipate. Unfortunately after monday, my allergies got the best of me and I wasn't able to join the tribe on Wednesday, but now I am healthy and ready to get back at it. Don't be intimidated by the workouts, anyone can do it, all you have to do is show up ready to work.

Secondly, I am in need of some new healthy meal recipes... I have allergies to seafood so please no recipes with that as a main component. Please send me your favorites, either in my comment box below or via email at demillianok@gmail.com and subject recipes.

Its a short one this time around! Hope to see you all early Monday morning at Destination Deck!!

Get Fit, Get Healthy, Stay Fit, Stay Happy
-Former Beluga Whale

Monday, September 9, 2013

In love with Fitness

Hey folks,

Time for a little work out update.

I have continued to do the Glenora Steps once a week with a friend of mine which does wonders for my motivation.

This monday I added a little spark to my workout routine I went to the November Project: Destination Deck workout held by the Oilers newest defenseman Andrew Ferrence. It was probably one of the most amazing and motivating workout I have ever been a part of. Before it began, we all had to turn to the person beside us and introduce ourselves and share a hug. After that the warm up began, Coach Dallas Eakins along with 3 other newbies and Andrew Ferrence, each person picked their own exercise, all of them were fine, UNTIL Coach Dallas Eakins makes us do 5 BURPEES (i know hate burpees in case you didn't get the idea). After the warmup, we separated into groups of 10 around the leg pool and started the bulk of the workout. While doing what is called a "fire drill" I was feeling it, and when I started to slack I had a team member, (complete stranger) come up beside me put a hand on my back, and said "come on you can do it, we will finish it together".

Its amazing the impact of a strangers words, and as we got back to our group and finished that leg, I felt like not just 1 of 160 enthusiasts but part of a family, that was there through thick & thin. Edmonton not only gained a defenseman when Andrew Ferrence came, they gained a motivator and inspiration to the masses.

For more information follow @Nov_ProjectCA

Now as for me, well I was inspired by what I saw today and I have decided that I am going to continue to go to Destination Deck Mondays with Nov Project and the stairs, then in January of 2015 I will run in my very first half marathon. I am not just running for me, I am running to rid myself of all the pain, anger and hurt I have felt over the last year, losing my opa and my best friend, my mom. I am running because I can, I am running because I never thought I would be able too, I am running because I am never going back to being a fraction of my old self.

thats all folks!
- Former Beluga Whale

Sunday, July 28, 2013

The steps of H-E-L-L

So I guess it's UPDATE-O'clock...

This past week, I have had off of work and took the opportunity to get some kick ass workouts in .. including conquering the god damn Glenora steps or as I like to call them... the steps from H-E-L-L. The first day I was only able to go up and down them once, the second day I did two rounds of  the 202 steps which totals 808 steps...



I would also like to report that not once did I puke while doing the rounds however, I felt like death, shaking legs, jello legs but it was a good feeling.


Back to work this week, which means that workouts will have to be moved to early mornings (i mean REALLY early, or after work). I am thinking that I will try to do some more cross training workouts, combining core/ab workout with running/steps. Thanks to new Oiler Andrew Ferrence who introduced the November Project to the #yeg world http://november-project.com/destination-deck/ . This just might be the challenge I need!

People often ask me what goal I am looking to reach, for me it's not about goals anymore it's about continually making strides in becoming healthy, and staying healthy. Its about so much more than what I look like on the outside, it's about how it feels inside of me. 

Keep on Keeping on!
Eat. Healthy. Be Healthy. Stay Healthy
FOR YOU! 

- The Former Beluga Whale 

Saturday, July 20, 2013

The FORMER Beluga Whale is baaaaack

Its been a long time since I did an entry in this blog and lots has happened so I figured it was time for an update. In January, I lost my mom to a heart attack, I still have no words to describe how I'm feeling or what i am feeling, it is still surreal, its still numbing to think about. The weeks following her passing, and up until today I could have very well slipped off my healthy lifestyle and reverted back to eating the way I used to, and like magic that weight that once conquered my life would have returned. HOWEVER, I made sure that was not something I was going to let happen, I have worked FAR too hard to let it all slip away, just like that.

In my last entry, I had mentioned that I had just registered for the 10K in the Calgary Marathon....Well I did it, on May 26th, I ran 10k in 1:25.04, I have never been so proud of an athletic achievement as I was that. Even as recent as 2 years ago if you would have asked me if I would run a 10k I would have laughed and made some excuse as to why I couldn't do it...


Well there it is the textbook, I survived photos .. the one on the left is last years 5k and the one on the right is this years 10k... the next challenge will be a BIG one as it will solidify an item on my bucket list, which is running a half marathon. I am probably going to do this 10k again next year, maybe get some friends to run with me.. and hopefully in a year or 2's time I will be writing to you saying I have registered in a half marathon. 

When people ask me what the most difficult thing is about losing the weight, and doing it the old fashioned way like I did, this is my response, "I decided to change my entire lifestyle, and I cut out the junk cold turkey. This method has no guarantees, there is not magic formula, my motivation was becoming a better version of me. In order for me to want to keep it up I needed the guarantee that it would fit in my routine, and that I didnt have to live a different life because of my "weight loss plan". The results were slow, it was a process but over 3 years I have now lost over 50lbs and am living a more confident and healthy life which was my end goal. 

Another milestone I have hit since writing last is I went to Palm Springs, CA with my dad and I rocked a 2 piece bikini for the first time in my ENTIRE life... I still have a ways before i'm truly confident in wearing it but here is a snap shot of me on the beach in Hawaii in 2008 and me in Palm Springs 2013.



One last thing, as we are well into summer in YEG, I am looking for some people who would be interested in running the Glenora steps, running/walking in the river valley and doing some core workouts... email me at demillianok@gmail.com

Thanks for reading as always!! 
Get Healthy, Stay Healthy, be the truest YOU you can be!

- The Former Beluga Whale