The Journal of My Weight Loss Journey – Part 2

By Jodi Vieira

August 2012 I had finally made the decision to work out with a personal trainer.  I needed some professional help and want the support of committing to my exercise routines each week.

I was a little nervous on my first day, not sure what to expect.  I was getting my body fat and waist measured as well as being weighed, which was a reality check.  Jorg of Three60Fitness is my trainer, who I happen to think is very knowledgeable and supportive.

We talked about what my future goals were and set up a realistic fitness and nutrition plan.  My initial goal was to lose 30 pounds, get healthy, tone muscle, and gain strength.  We trained for one hour at a time, three days a week, and I worked out on my own the other three days, taking one to two days a week off for rest days.

Jorg discussed a nutrition plan with me along the lines of natural, low-calorie foods, something that I was very familiar with already, but had not been able to follow.

The principles were:

(1) Consistently eat clean

(2) Eat five to six times a day

(3) Pay attention to portion size

(4) Drink your water

(5) Get your sleep

After my first workout, I am feeling tired, but happy to get through the hour.  We did body weight exercises and cardio, and the next day my muscles were pretty sore.

One workout turned into two and two into three. I was now using my entire body every workout.  Jorg introduced weights and kettle bells to strengthen my core, legs, and arms.  I can honestly say I was falling in love with exercising regularly because it made me feel great mentally and physically.

On my own workout days I did a variety of cardio, switching it up from using the treadmill, to the elliptical, to doing a walk/jog outside.  Some days I squeezed in an extra workout in the evening and went for a walk after dinner.  Whenever possible I took the stairs instead of the elevator.

It had become very important to me to make sure I had the right food in my fridge and cupboards at all times. I planned every day what my meals and snacks would be and always carried nutritious food when I was on the go.

When you are mentally ready for this change it is not difficult.  It quickly becomes your way of life.

August 2012

August 2012

August 2012

August 2012

Stay tuned for the next post, part 3 in my journey.

It’s just my view – Georgie Girl Talks

 

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The Journal of My Weight Loss Journey

By Jodi Vieira

Weight before:  162.2

Weight after:  125.8

Age:  44

Height:  5’6”

Lost:  15.8% body fat, 36.4lbs

It’s been nine months now that I have been on this new journey of losing weight and regaining my health.  I would like to share with you readers, my thoughts, the ups and downs that I experienced throughout the process.

July 2012 I made the decision to go to the gym and started doing cardio.  It had been awhile since I had been at the gym and I wanted to make some changes.  I have been working out on my own on and off for years, but unfortunately have not been able to attain long-term success. The excuse that I have had two children, just doesn’t work, now that they are young adults.  After seeing a couple of pictures of myself, and not being able to fit in my favorite jeans, something just clicked with me and I knew it was time for a change.  I didn’t have any medical issues to be concerned about, but after reading in one of my magazines that even ten to twenty pounds overweight can cause health problems in the future I made the decision to work on this now. By the way, I am told menopause is just around the corner and I want to be ready to conquer it.

I’ve been on many diets over the years.  Some work for a while others did not.  I was really frustrated.  When you finish a diet and do not have knowledge on how to eat healthy on your own, you end up returning to your old habits and the weight returns, usually with a couple of bonus pounds.  I never managed to connect how important the nutrition combined with the exercise was.  I just wanted to be able to feel healthy from the inside out.  I know that I am on a great path to renewed health and wellness.

As you join me through my journey you will understand that we are all capable of change.

Stay tuned for the next post, part 2 in my journey.

It’s just my view – Georgie Girl Talks

 

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The Principles

Every body and  everybody are different.  What works for one may not work for another.  The principles are still the same.  Eat healthy and get moving.  You will see results.

It’s just my view – Georgie Girl Talks

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Nut and Seed Butter

Are you aware of the many varieties of nut and seed butters on the market today?  I use them everyday.  They are very satisfying; they fill you up and taste great.  They are a great source of omega 3 and 6, protein, and vitamins.  One of my favourite ways to use the butters is to take 1 tbsp. and mix into your bowl of steel cut oats in the morning.  Remember that even though these nut and seed butters are healthy, they are still high in fat so watch your portion sizes.   Buy the butters that contain only the nuts or seeds, no added salt or oil.

 How I use the butters:

-Eat a tablespoon with an apple, banana, or celery

-Spread on toast or brown rice cakes,

-Spread on a small whole grain tortilla shell and add a sliced banana

-Serve with pancakes and waffles

-Bake with them

 Here is a list of some of my favourites:

 -Sunflower seed butter

-Macadamia nut butter

-Pumpkin seed butter

-Almond butter

-Cashew butter

-Hazelnut butter

nut and seed butter

nut and seed butter

Enjoy.

It’s just my view – Georgie Girl Talks

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Support System

How important is it to surround yourself with people who will support your new lifestyle?  My answer to this question is very important.  Whether your goal is to lose weight, build muscle or just gain a healthy lifestyle.  You will need this throughout your journey and beyond.  Many people will not understand your need/want to make changes.  They are comfortable with the way you are, and as you start to make these change’s in your life, they become uncomfortable with the new you.  Please don’t let this get in your way of a healthier you.  You can find your support systems in many different places.  It may be a friend, a family member, a co-worker, or on-line.  Find it through different sources and build your team.  This team may consist of a personal trainer, a nutritionist, a life coach, or just regular people that have gone through a lifestyle change.  Find people you relate to and exchange ideas with one another.

Enjoy the journey.

It’s just my view – Georgie Girl Talks

 

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Delicious Turkey Burgers

These turkey burgers taste delicious.  I have topped mine with red onion and avocado.  I like to serve with a salad.  The salad dressing I used was pumpkin seed oil and white balsamic vinegar.  Remember presentation of you food is very appealing.

Homemade turkeys burgers

1 -2 lbs ground turkey

1/2 to 3/4 cup brown rice bread crumbs

2 egg whites

2 tbsp old style mustard

add spices (garlic powder, onion powder, cayene pepper powder, and oregano) you can use any spices you like.

1/2 light feta cheese (crumbled) (added in after you have combined the above)

It’s just my view – Georgie Girl Talks

Turkey Burger

Turkey Burger

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Healthy Egg Breakfast

Presentation and portion size of food is important to me.  Every time I plate a meal I try to make it look appealing.

1 egg, 1 slice of canadian back bacon, 1/2 whole grain english muffin, 5 strawberries, 2 slices of oranges and 2 slices of grapefruit.

Healthy Egg Breakfast

Healthy Egg Breakfast

It’s just my view – Georgie Girl Talks

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Be Creative, Enjoy a Dirt Dinner

Last summer I had the privilege to cook a dinner with ingredients all from within 6 km.

The fish came from Osoyoos Lake.  The carrots, kale, potatoes, and herbs came from our garden.  The glass of wine was from a local winery.  The raspberries for dessert also came from our garden.

Try to buy local when available and buy what’s in season to create nutritious and delicious meals.

It’s just my view – Georgie Girl Talks

My Dirt Dinner

My Dirt Dinner

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