Healthiest Life 4 Me

As I sat and watched Biggest Loser last night it took me back to the thoughts of starting my journey from the FAT and unhealthy me I was to the much thinner, more muscular, and healthier me I am today.  As much as the starting weights make me want to cry for them, it’s not about the starting weight…it is what it is!  But at some point you have to just DECIDE to TAKE CONTROL OF YOUR LIFE!!  There are too many resources out there to use to help you get to the point you want to be at. 

It is encouraging and inspiring to watch these people go through such a real event.  Morbidly obese, bearing their all.  It is sad to see their size and hear their stories.  It is scary to think that it could happen to you…so DON’T LET IT!! 

I know…it is so scary to start out.  You are thinking, “Where do I start?”  “How will I do it?”  “Where do I go for information?” Here are the steps I took to start out:

1)  Firmly decided that I WAS going to lose 30 pounds!  You need to pick a number…it needs to be realistic.  I just set a number, but not an amount of time. You need to tell people and you need to keep it in your mind at all times!

2)  Found a friend that was already working out and had her help me at the gym.  I didn’t pay her, but I went when she was going to go.  I made her schedule my schedule…after all, it was me who needed the help.  Although she was trim and fit, I was help to her to.  Of course, I lost more weight…I had more to lose.  But it encouraged her to work hard.  I can’t stress enough how important it is to have a partner.  It keeps you accountable and encourages you.  It also makes you have to explain to someone else why you are backing out on a particular day…so you really go more often.

3)  I took a look at my diet.  However, I just cut calories at first.  NOT THE RIGHT WAY!!  I wish I knew then what I know now about nutrition.  This is the area I suggest you seek help.  Because if you do it right, you can maximize your workouts and weight loss CAN and WILL be achieved with diet.  After all, it’s 80% of the equation!

4)  I made an effort to do active things with my kids and husband when we had time to do things together.  Instead of going to the movies, we took our bikes to the beach, walked the shore at the tide pools, etc.  We moved and shared our time together.  We even took evening walks together now and then to “get the dog active” was always what I told the kids. 

5) Re-evaluate your goal and make sure you are doing what is necessary to stay on track.  AND don’t be discouraged by a bad day…just wake up the next day and start fresh and new!  Always believe you ARE GOING TO REACH YOUR GOAL!

I didn’t do this, but I do it now and I wish I knew about it then…find an online community of people like you to use as support.  It is truly inspiring and uplifting to discuss goals, obstacles, and everything else you can think of!  My suggestion is to learn to Twitter…it’s a great place to share with like minded people.  There are lots of websites for women exclusively or both sexes to join and gain support.  Just beware on all of these places people can post whatever they want…it doesn’t have to be true.  So build relationships and learn and research for yourself.  It is only YOU that can make it happen for YOU!!

6) Journaling your food and your workouts can help a lot.  Food wise, it’ll help you see what you are putting into your mouth each day and help you decide what can get cut out. Workout journaling will help you become motivated by your progress. 

Over the next few months, I will help you achieve your goals.  Drop me a note and let me know what I can do.  I will do my best, but the work is up to you!!

Gotta hear this amazing man talk about Genesis and the science of it.

I have many friends that ask about my diet and how I do what I do.  I usually have the same answer and I am not sure it sets very well.  I tell them I pay big $$ for my plan and that it is set up specific to me.  It takes into consideration my workout, the calories I burn at a resting rate, and my likes and dislikes. I spend time working out much harder than all of my friends, therefore giving them my diet won’t help them lose weight because I burn a ton more calories during my workout.  I also notice that when I try to explain the basics of eating right, they are uninterested because it takes a lot of work.  So I thought I’d try my best to break it down a bit and let people figure out how they could fit it best into their lives.

To begin with, you will need a piece of paper to do the calculations.  Here is the info for fat loss:

• Total Daily Calories = Bodyweight times 12

this may need to be dropped to x11 or x10 if no progress after a few weeks

• Protein = 1g per lb of Body Weight

(4 calories per gram)
can go up to 1.5g if desired

• Fat = .4-.5g per lb Body Weight

(9 calories per gram)
yes, you read that right, healthy fats are important for fat loss (you can’t burn fat if you don’t eat fat!! STAY AWAY FROM FAT FREE PRODUCTS)

• Carbs = whatever remains to meet your calorie total

(4 calories per gram)

After this, you will break it all up between 5-6 meals with the last meal being only protein right before bed.  Your meals should be spaced out every 3 hours. 

Hope this helps out!  Good luck and post your results!  It will be fun to see everyone’s progress!!

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For more information or to order contact me at lisasurvillas@healthiestlife4me.com!  Look forward to helping you LIVE WELL.LONGER!!!

Hi, I would like to take a moment to invite everyone to a very special event here in Riverside, CA.  If you aren’t making residule income and work a J O B everyday…then this event is for you.  I can show you how SIMPLE it is to make the kind of money you want.  If you want an extra $500 per month…I can show you how to do that.  If you want to make $1500 per month…I can show you how!  If you are interested in life changing moeny…I can show you that TOO!! 

Please make time on April 18th, 2009 from 1-3 pm to hear the ABSOLUTELY AMAZING opportunity that I have for you.  This is gonna be a packed house and I want you to be a part of it.  I have never been so excited about my life and my future…and especially with so much gloom around me.  But I will tell you, I haven’t met a person in this company saddened by the economy.  We are all doing great and loving what we do.  And best of all…there is an opportunity for you to do and feel the same.  So, take a moment out of your busy life and do something to CHANGE YOUR LIFE FOREVER!! 

Either call me or email me with questions.  Once you RSVP, I will give you the location of the event.  It will be held in Riverside, CA.  If you are from outside the area and are unable to come to this event, the opportunity isn’t lost.  Contact me and we can work something out, either by phone or in person with one of the many contacts I have throughout the US. 

PHONE: (909) 213-7927

EMAIL: lisasurvillas@healthiestlife4me.com

Well, I didn’t post last week, but check in went well.  At my week 4 check in I weighed in at 136.6 and was down to 26.49% body fat.  It was a great week!

Now here we are at week 5 and I am excited to say, it was another great week.  Had a few moments of weakness when it came to the Oreo Cookies sitting on the counter, but for the most part had a great week.  I have figured out that if I put my shake and nuts on my desk at work, then I don’t forget to eat at the right time (since it is during a class) and that makes a huge difference in my day. 

I added a few new supplements this week, but mostly for purpose of detoxifying.I am taking CoQ10 because it helps flush out toxins.  I figured that this would be a good idea for a month or so.  I also added a potassium supplement since potassium helps from retaining water and from cramping (now that I have upped my workouts, my legs have been bothering me a bit in the middle of the night).  We’ll see how I feel.  I am also gearing up to do a Cleanse from my company.  I will let you know when I am on it and how I feel!! 

Ok.I guess I have stalled long enough! HAHA!!  Now for the numbers.  I weighed in at 135.8 and was down to 25.22% body fat.  I put on 1.28 lbs of muscle this week and lost 1.88 lbs of fat!  So very exciting.  $25,000.00 Max Formation Prize.here I COME!!! heehee

Well, until next week.eat healthy, be healthy!

Well, it was a long week.  Full of stress and craziness.  I was worried how my check in would go.  I took myself to urgent care with a fever and a sinus infection on Friday night.  Really excited to get an antibiotic, the Z Pack and a three day weekend!!! I was feeling a bit better in the morning, but still really tired.  I slept through a few meals on Saturday and then ate dinner I shouldn’t have (and even dessert..shhhhh, don’t tell!)  Then twice this week while teaching, I got so busy that I forgot to eat my 930 am snack and once was so tired I went to bed without my last meal.all these things made me very nervous.  Although, I have started working out with a partner that pushes me really hard, so every workout I get is AWESOME and a little painful! 

So, I really wasn’t sure how the check in would go on Friday.  When I got there, of course my nutritionist wanted to know how I was doing with the plan.  I asked him to do the measurements and said we’d chat about my troubles and thoughts after.  When he measured me, I still lost body fat!! I was 2 pounds lighter according to the scale and was down to 27.12% body fat, down a total of 2.43% total body fat in 3 weeks.  I also put on .92 lbs of muscle.  I have to say, I was very excited and he was quite impressed after telling him about my week (not the ice cream on Saturday, though.shhhhh!). 

So, here I go, starting week 4 and ready to kick butt.  Have a lot going on still, but plan to have a PERFECT week with my diet and exercise!!!  Thanks for keeping up with me and helping me stay accountable!!! Check it out next week to see how it went for me!!

Friday marked the 2 week mark of my progress towards the new me and finally reaching my goal.  I had a busy week and was able to be perfect on my plan again, until Thursday night.  I wasn’t feeling well and my nutritionist said I could have a cheat meal once a week.  So, I took it.  I had a protein shake and 2 slices of pizza.  So.failed at the 30 day sugar free diet.but still quite on track for the actual goal!  I was worried about a cheat meal the night before my weigh in would be horrible, but it wasn’t. 

So the results of my check in went well!! Last week I weighed 138.8 and this week 138.6 and although I was depressed about that when I got on the scale that morning, getting my measurements was quite exciting!  I am down to 27.74% body fat!  That is down just a smidge under 3% body fat in 2 weeks!  I was very excited about that! 

So, now onto week 3!  Rough start on my weekend, but planning on making the rest really count.  I have a head cold which is making the gym hard to accomplish, but I do plan on toughing it out!

Thanks for keeping up on my progress and supporting me through this journey.  I will post on my progress weekly!

Friday was the end of my first week of my new meal plan and 30 day sugar free diet.  AND I’d like to say that I made it one complete week with a perfect diet and NO SUGAR or foods that act like sugar in my body!  I can’t believe it.  It wasn’t as hard as I thought it would be.however I worked all 5 days and ran around like a crazy woman.  It made it a lot easier to keep the bad stuff out of my mouth by not being at home much. 

So at last week’s beginning I weighed 140 lbs and had a body fat percentage of 29.55.  Now my goal is 120 lbs and 16% body fat. 

My meals are planned at 3 hours apart with 6 total during the day.  My nutritionist charges for this advice, so all I can say is that I am trying a new type of plan this time and LOVE IT!  I haven’t been starved between meals, nor am I too full to finish my food.  I feel energetic all day and feel like there are less mood swings related to hunger and insulin spikes/dips in my body.

My workouts are back on track.  I feel crazy trying to fit them in, but they are all fitting somewhere.  One day this week I was able to get up and do 15 minutes of cardio before getting ready for work.  I fit 4 workouts in this week before checking in and 4 and a half hours of total cardio. 

And after all that work my results on Friday were.

.well.

.they.

.were.

.not.

BAD!!!

I weighed in at 138.8, which of course made me sad.  But after measurements of fat, I dropped to 28.28% body fat.  So, I gained just shy of one pound of muscle and lost just over 2 pounds of fat.  VERY EXCITING!!!  Can’t wait until next week. 

Thanks for following my journey and come back to see what kind of results this week will bring!

In this new to me world of twitter, blogging, and social networking I have met a TON of wonderful people who have influenced my life in more ways than one, people who have given me hope, people who have given me support, and people who are introducing me to new ways of thinking.just to name a few.  I have talked about some of these people in previous blogs, but new to this blog is Dr. Scott Olson ND.  He and I met via twitter and let me tell you, he is worth having around!!

Dr. Olson is a Naturopathic Doctor and the author of a book on sugar addiction called Sugarettes. He offered a challenge up to go 30 days without sugar or foods that act like sugar. This challenge is going for the month of January.  It sounded interesting so I asked some questions, got a copy of his book and joined the cause. 

I started reading his book and it was extremely hard to put down.but of course, I had to because people in this house still expected to eat and all!! LOL  Anyhow.it took me a few weeks because of work and all, but I finally got through the whole book.  And am amazed about the horrible things that sugar does to our bodies. 

My favorite part of the book is an analogy about a girl in the store begging her mom for a toy and to shut her up the mom hands her a cigarette.  I gasped when I read it at the very thought that it could happen.  Of course, upon reading further the point was that that story is how we treat our kids every day when we bribe them to behave by giving them candy. 

This book points out the many ways that sugar is KILLING each one of us.  Dr. Olson’s claim is that the medical community overlooks much of the damage done to our bodies due to sugar.  Besides just diabetes, sugar is responsible for all kinds of diseases and preventable health problems including high blood pressure and clogged arteries. 

His book lays out a plan on how to get rid of sugar from your diet to not only LOSE WEIGHT but to improve your health for LIFE!!  If you are interested in losing weight or just looking to improve your health and that of your family, then his book is for you! 

You can grab yourself a copy at www.amazon.com or just click on the book title Sugarettes.  I have never before read a “self help” type book that I’ve enjoyed this much.  Not only is it packed full of GREAT information, its easy to read and interesting.  The analogies are amusing and keep you interested in all the science smashed between them!   This is a MUST READ for anyone interested in health and nutrition, fitness, body building, etc.  Check it out!!