| P.S. - The "Are you Ready" Test | Week 4 of 12, Day 25 of 84
There is a test I need to provide 6 people who are trying to lose fat. Here is the test - if you can send your scores to----, that would be AWESOME. I'll share the results with you.
Score 1-not at all, 2-slightly, 3-somewhat, 4-quite, 5-extremely
1. Compared with previous attempts, how motivated to lose weight are you this time?
2. How certain are you that you will stay commited to a weight loss program for the time it will take to reach your goal?
Score 1-cannot, 2-can somewhat, 3-uncertain, 4-can tolerate well, 5-can easily
3. Consider all outside stress in your life (work, family obligations, etc.) To what extent can you tolerate the effort required to stick to a diet?
Score 1-very unrealistic, 2-somewhat unrealistic, 3-moderately unrealistic, 4-somewhat realistic, 5-very realistic
4. Think honestly about how much weight you hope to lose and how quickly you hope to lose it. Figuring a weight loss of 1 to 2 pounds per week, how realistic is your expectation?
Score 1-always, 2-frequently, 3-occasionally, 4-rarely, 5-never
5. While dieting, do you fantasize about eating a lot of your favorite foods?
6. While dieting, do you feel deprived, angry, or upset?
Score 1-never, 2-rarely, 3-occasionally, 4-frequently, 5-always
7. When food is mentioned, do you want to eat even if not hungry?
8. Do you have trouble controlling your eating when your favorite foods are around the house?
Score 1-always, 2-frequently, 3-occasionally, 4-rarely, 5-never
9. How often do you eat because of physical hunger?
Score 1-would eat much less, 2-would eat somewhat less, 3-would make no difference, 4-would eat somewhat more, 5-would eat much more
10. Althought you planned to skip lunch, you are talked into going out to eat.
11. You go off your diet by eating a fattening, forbidden food.
12. After faithfully following your diet, you decide to test yourself by eating a "treat".
posted by Jeremy on 4/24/2003 1:27:28 PM | | CALL FOR HELP!!! | Week 4 of 12, Day 25 of 84 cont...
Sorry to inundate you all with so many posts. I am very close to finishing the coursework for my certification as a Specialist in Performance Nutrition. As part of the coursework, I need to do some real world studies. Since there are so many people in this community that fit the bill, I'm asking for your help! There are numerous items I have to take care of, and if you feel you can provide information for one or several of them, I would be very grateful. You can e-mail any information to ----.
Here are the items I need:
1. An accomplished aerobic athlete - someone who competes in marathons, triathlons, or other endurance/aerobic related events - I need to know your diet and supplement schedule, basically, a sample day's menu, the amount of protein/fats/carbs, the ratios targeted, and supplement schedule/amounts.
2. If you are clinically obese, if you can share with me your age, height, weight. Also, anything medical that might be related to your condition, and what role your physicians have played in helping you - this information would be 100% confidential and anonymous when I share it with ISSA, and if you prefer to send me a phone number to discuss on the phone rather than e-mail it, that's fine. If the condition is simply due to overindulgence, what steps you are taking, if any, to address that (I know many of you on here are taking those crucial steps!)
3. I need to know the gender, lean body weight, primary sport/activity, and average daily acitivty for at least 12 people. In other words, if you send me your gender, weight and approximate body fat, let me know your primary sport (for some, it's simply working out in Body-for-LIFE) and how active you are - i.e. do you sit at a computer desk for your job, or are you a personal trainer, or do you do roofing, etc?
4. I need 8 individuals who can provide me their body composition over a 4 week period. This simply means getting your permission to use your statistics - I can go to any BLOG and see what a start weight/body fat is, and what a 4 week weight/body fat is, but I would need your permission to use your statistics in my study.
5. I need personal trainers - male and female - (I know we have a few on here - Sue, Emma, Nicole, Zach, etc) - to provide me with your diet and supplement programs as in (1)
I know this is asking for a lot of (personal) information and effort, but with your help I think I can have a very comprehensive cross section for my final paper that I need to turn in. It's so exciting to read the requirements - interview a bodybuilder, a personal trainer, someone struggling with obesity, etc - and know that this community represents it ALL from people who have really gone through the journey to those who are just beginning their journey but have the courage to share the struggle with everyone.
Thanks so much in advance!
Jeremy
posted by Jeremy on 4/24/2003 1:21:09 PM | | Noah's Ark and life ... | Week 4 of 12, Day 25 of 84 cont...
... just received this post on a Christian board that I'm a member of. It relates life to Noah's Ark ...
One: Don't miss the boat.
Two: Remember that we are all in the same boat.
Three: Plan ahead. It wasn't raining when Noah built the Ark.
Four: Stay fit. When you're 600 years old, someone may ask you to do
something really big.
Five: Don't listen to critics; just get on with the job that needs to
be done.
Six: Build your future on high ground.
Seven: For safety's sake, travel in pairs.
Eight: Speed isn't always an advantage. The snails were on board with
the cheetahs.
Nine: When you're stressed, float a while.
Ten: Remember, the Ark was built by amateurs; the Titanic by
professionals.
Eleven: No matter the storm, there's always a rainbow waiting.
posted by Jeremy on 4/24/2003 12:29:23 PM | | Green week, kicking sick's behind, and shout outs | Week 4 of 12, Day 25 of 84 cont...
So far, a green week! I'm excited. I stepped on the scale this morning ... 212, exact same weight that I began with. I have lost about an inch off of my waist, however, and gained a ton of strength, so I have no complaints whatsoever.
Last night was rough with the sinus infection. I don't take any synthetic medications when I'm sick unless the doctor absolutely says I have to. I used to dope up on the cold medicines, cough suppressants, etc, but I found that I'd end up being sick for a long time and just feel drugged out the entire time. Without taking these crutches, while it might be a little tougher for a few hours during the day, I find that I can be more alert and get things done, and I'm not sick for nearly as long. For example, this type of sinus infection I came under normally would have lasted 3 - 5 days with one day so bad I couldn't work, then a week of clearing out. Yesterday was the worse of it, today I feel 500% better! Very exciting.
What do I do when I'm sick? For one, I double my Vitamin C intake, from about 2.5 grams per day to 5 grams per day until I'm no longer sick. For another, I'll take some Echinacea. If it's only in my head, such as a cold or sinus infection, I'll still train. Last night, I took some herbal tea to clear my head, then I ran 2.3 miles in 20 minutes during an HIIT session. It was fantastic!!! Then I had my killer post-HIIT drink ... basically, the idea is to support my immune system and recovery without pounding in calories. I take 20 - 30 grams of glutamine, mix it in water, then suck it down with 1 gram of Vitamin C. Try it for 4 weeks after your intense cardio sessions and see if it doesn't help you recover!
Before bed, I look some Herbal Tussin®, which is an all-natural herb tea containing: Spearmint leaf, eucalyptus leaf, slippery elm bark, wild cherry bark, licorice root, lemongrass leaf, elecampane rhizome, lemon peel, stevia leaf, natural lemon flavor, althea root. It is GREAT for clearing your throat and sinuses, all natural, and of course doesn't last as long as synthetic drugs, but will last long enough to help you get to sleep! I combined that with some Sleepytime Extra™ which has Chamomile, tilia estella (a flower), valerian root, spearmint leaves, lemon grass, hawthorn berries, and orange blossoms. The goal was simply to clear my symptoms and take some sleep enhancers to be able to sleep through the night and help kick this beast. While I had a head full of junk when I woke up, I feel as I mentioned much better, and am going to be fine by the weekend! HOOAH!
Now for those shout-outs ...
Nicole and Tony Much love, brother and sister. That is so cool about Jeff Siedman. I can't wait to see him again. Doreen and I had a trip scheduled to see him after her program, but I had a horrible stomach virus and we had to cancel. We sent him a gift certificate to Madonna's restaurant down there, I'll have to find out how he enjoyed the dinner. He's a great guy and definitely the spark that ignited my transformation. People say, "What's different that made you have so much progress between May and August of 2000, compared to August 1999 - May 2000?" I always tell them, JEFF SEIDMAN! And is it coincidence or fate that we were both in that gym, not knowing each other from a passerby on the street, and yet, here we are, 3 years later?! WOW ... amazing how God's will causes events to unfold!
Kristi - no problem. That's the key, keeping it all interesting and exciting! No one wants to dread their workouts or get bored to death!
Zach - thanks for the kind words but just remember, I've gained tremendous inspiration and knowledge from YOU YOU yes, YOU, sir! The Law of Reciprocation is just so powerful. Sitting at lunch hearing you talk about how I inspired you, simply inspired me and fueled my own desire, and it just keeps going around in circles. I'm truly blessed to have met you and your future wife ... God bless both of you! (And I can't wait to see that sheepish grin on your face the first time you find out you're going to have a little one of your own ...muwahahahaahahahahahaaha).
Leann - what my wife and I have found is that fresh, whole foods don't require as many seasonings. And when we do want to season them, we control the ingredients. That means, instead of pre-concocted sauces like A1 or ketchup, why not make your own so you know what's in it? On your protein pancakes ... why put a bunch of chemicals on it like sugar-free syrup? Why not get 100% maple syrup? Sure, it'll add a few calories but you'll also get plenty of iron which is important for women and other vitamins, minerals, and nutrients as well. It's the chemical, processed syrups that have nothing but high fructose corn syrup that can stall your fat loss. On that chicken breast ... why not mix a little extra virgin olive oil with some garlic chives and black pepper, then drizzle that on the chicken? For salads, olive oil/red vinegar is perfectly okay, and flaxseed/apple cider vinegar is a great combination as well. Stay fresh, stay natural, and let nature flavor your foods for you!
One thing I always coach my clients on is the importance of "acquiring a taste" for healthy foods. I don't take "no" for an answer, because it's all about priorities. Just like people who have time to watch Friends or Seinfeld claims to not have enough time to train, many people who acquired a taste for beer, wine, or coffee swear they can't enjoy healthy foods. As you remove the amount of chemicals and additives in your diet, just as when a smoker quites smoking, your senses will become more tuned to the natural flavors of foods ... eventually, you'll find that some fresh roasted asparagus or steamed broccoli is BURSTING with flavor. Heck, I think chicken tastes INCREDIBLE by itself, and there's no need to add anything to a nice pattie of free range sirloin ... again, I want to emphasize, most people hated their first sip of beer/wine/coffee but they grew to enjoy it first from social pressure or "necessity" (i.e. perceived need to have a cup of coffee to kickstart the day) but then they grew to like it. You can do the same with your healthy food!
Tim - all great points, as usual, my friend. I think HIIT can be done on a treadmill, as it is relative to the person performing it. High intensity for someone out of shape might be a little slower. However, I do agree that most people have no clue what their own high intensity really is. We all have this grandoise notion that we will "give 100%" and that is truly our best. I thought that was true until I met Jeff Siedman in Miami and he took me through a workout, and made me realize when my head was straining with a big snaking vein about to burst on my forehead and my eyes were swimming and the room was moving and I was dizzy and nauseous with my arms shaking and there was nothing left that - lo, behold! - there was something left and I could do more! WOW! What a lesson. I still kick myself sometimes because I do workouts that feel like 100% when I know they were really only 85% ... that's why I can't wait to find an aggressive workout partner who will kick my butt around the gym, it's infinitely harder to do this alone, although that is NOT an excuse ... time to just suck it up and DO IT!
Buzz - I don't think the implication is that to train your legs, you must blow out your knee. What we're saying is that before we were fit, we've blown out our knees, so now we are very careful and our advice is designed to PROTECT your knee so you won't blow them out ... as none of us has, despite the fact that they are supposed to be weaker after surgery!
Erin - welcome back!
DeniZ - way to GO!
Everyone else - keep it real, keep it green. Big welcome to everyone, if you are lurking, come on ... join this amazing community, and share your own story! You know, so many people feel they have nothing to contribute and it's just not true. As a trainer, I coached nearly a 100 clients and I had ZERO clients that I learned nothing from ... that's right, EVERY client taught me something. The same is here. Your experiences, your triumps, your frustrations, those are all part of being human. Sharing that with us starts the circle of reciprocation - your story will touch someone, inspire them to reach new heights, which in turn will inspire someone else. Have you ever seen the movie, "Pay it Forward"? Well this service is just like that ... BodyBlog is a place to pay it forward, by sharing the REAL aspect of training ... not just the calories and exercises, but the fact that we get sick, we miss workouts, we have social occassions, and events happen in our lives. When you stumble, we're here to catch you so you don't fall. When you do fall, we'll help you get back up. If you're lost in the wilderness, there are many guides here to lead you back to the path. There's something for everyone, so please, join us ... even the weakest link makes us stronger, and there are no weak links on this board!
posted by Jeremy on 4/24/2003 7:42:22 AM | | Shout out to Buzz & Sanieh | Week 4 of 12, Day 24 of 84
Buzz - I had a personal training business for about a year, the old site is still available if you click on this link: Peak Physiques -- but I don't know how long it will be there, as I terminated my contract with that company a year ago. I gave the source to Zach, so hopefully he can migrate these tools to his site. I also have a personal web site called Health God's Way ... I think a lot of people on here have been honored with a "personal web page" at Bob Doyle's BodyChangers site, my interview is up as page 1, when I was honored to place in the top 2000 for the Body-for-LIFET 2000 Challenge, and page 2, when I finally reached my ultimate goal of low body fat and seeing my abs. Finally, I do like to share my published article on DolfZine, but only because they made it so ... prominent! LOL!
Sanieh - the easiest way is the simple, "dairy free". Honestly, we don't buy too many processed products, so there is not much concern over ingredients. Mostly raw, bulk material - whole grain pasta, lentils, oats, black beans, fresh veggies, fruit, you name it. For the few "treat" items like cookies and granola bars, we look for the dairy-free sticker. There really aren't many hiddne dairy ingredients. Basically, butter, cream, milk, and casein are the main culprits. "Butter" is milk butter, but "almond butter" is a nut and non-dairy, so butter by itself is what to watch for. Whey can bother some people but I usually don't bat an eye, although I can say probably none of the stuff in my kitchen has whey in it ... amazing how the dairy industry took a billion dollar eye sore from having a waste product that was too hazardous to dump into landfills and turned it into a billion dollar supplement industry by marketing the stuff as magic, muscle-building powder (that's the true history of whey - check it out).
At any rate, I wouldn't sweat it ... unless you see cream, butter, or milk, you're probably okay, and casein is the other name I see it masquerade as, but that's milk protein and if it's lactose you're intolerant of, the casein may not be a problem (although a lot of people are allergic to casein as well).
Hope that helps ... now I'm going to go stick a tack in my head so it explodes to relieve the pressure ... fortunately, this is nowhere near as bad previous "bouts" have been, so we'll see what 20 minutes of HIIT and some good sleep do for it by tomorrow!
Jeremy
posted by Jeremy on 4/23/2003 3:22:52 PM |
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