Posts by awestendorf

I've worked with two (once before my wedding, and then am currently with one).  The cost can vary pretty widely depending on the location - i.e. gym, separate studio, someone's house, comes to your house, etc.  Mine have been in the range of $50-70 per session although some places offer package or end-of-month discounts.  They are not cheap, that is for sure.

Likes:  I go when I have an appointment.  In the beginning this time I definitely needed that extra incentive.  I learned a lot about proper form and the various types of equipment (I had never ever used a squat rack or bench press before my current trainer).  I also learned a lot of new exercises or variations to challenge myself. It was also motivational to know that someone else was monitoring my progress (both fitness and weight/appearance).

Dislikes:  Cost, obviously.  There are also some trainer-specific issues, such as availability and timeliness.  With my current trainer, now that I know him well, he spends a lot of time talking instead of really pushing me.  I have only a few sessions left and then I will be on my own since I now push myself harder.  You also need to watch out for their qualifications.  Many are not qualified and will just spout crap, especially since you are female.  You want someone with the right background who will train you appropriately.  IMO you are more likely to get this with a private trainer/studio than in a big gym.

Hope that helps!

Original Post by moonikins:

Original Post by awestendorf:

Original Post by crazydiamondchrysalis:

your mom.. mmixed it up in the can?! BLASPHEMY!!!

No, it has to come out in the shape of the can to be sliced!!!!

Wow, what a turkey day faux pas!!!

Thank you!  She was surprised when we insisted on doing it ourselves the next year.  I love the sound it makes when it comes out of the can...kind of like an air seal releasing itself, and then the gloppy sliding sounds...ahh, can't wait!

 You're even grosser.

Don't knock it til you've tried it

Original Post by buggyhair:

I saw her on Jay Leno last night. She's down to 157 lbs. & looking really buff. She's obviously been hitting the weights. You should see her arms. She announced that she & Danny are an item. They showed a picture of him & he's lost a lot more weight, too.

Her arms DO look amazing (just found the clip online).  Dayum!

Yep, that was awkward.  She looked great at the end, though!  I really wanted to like her hair, but I think I actually kind of hated it.  (Note - I didn't watch the whole episode, just the last 35 mins or so, so perhaps it was cuter at other times)

I was REALLY happy for Amanda that she lost so much!  I hope it doesn't hurt her next week when it really counts, though.

Original Post by sukibahsoun:

Mega burrito consumption, resulting in massive poopage!

I swear that was a South Park episode, and it totally worked on TV so it MUST work in real life!

To build muscle you will need to eat at or above your maintenance calories.  Make sure to get sufficient protein - I think you're supposed to shoot for 1.6 - 1.8 grams of protein per kg of weight (not pounds), so for you that would be about 90 - 100 grams a day.  As far as what to eat - lean protein, healthy fats, lots of fruits and veggies - same as for weight loss, just more of it!  And don't worry about bulking up - I assume you are female, and females really don't have the ability to bulk.  There's more info on that issue in the fitness forums if you're interested (or search for the "pink dumbbell myth" thread - that's one of my faves).

Original Post by nedlog1:

I'm pretty proud of myself, today I went for an hour long walk with my family,  something I haven't done in a long long time!  usually i'll walk for 20 minutes and my back would start hurting, and i'd get out of breath... its amazing what just 10lbs will do to your life!  I can't wait to start dropping some more weight and see what i've been missing.

i'll definiately try to find that Kahi Golean cereal, sounds like something that would fit into my meal plans nicely. :)

How do you all deal with cravings?  and is it ok to have a cheat day, and how far should you go for a cheat day if you do...  I've been craving some sort of potato chips... anyone know any healthy homemade chips or something like that?

Congrats on the first steps you are taking!  I think it's great that your clinic has you on 2500 cals instead of the 1500 men are often put on - sounds like a much saner program than many!  I also rely on eggs, chicken, protein shakes, cottage cheese, light string cheese, high-protein cereals, etc (Kashi go lean is really good with cinnamon sprinkled on!).

Cravings can be tough.  I had/have a HUGE sweet tooth, which is much more controlled now than when I started.  I build some of what I like into my everyday intake (for instance, two small pieces of dark chocolate), and save bigger splurges for special occasions.  I try to stay away from "cheat" days, because it's a mentality I don't want to have.  I do have days where I don't count, but I don't want to think of them as a free-for-all kind of day.  I generally just call those "maintenance" days and try to eat like I plan to eat once I'm at my goal. 

For potatoes or potato chips, you can make a healthier version at home by slicing potatoes thin, tossing with a little olive oil and seasoning (we use garlic salt), and baking until crispy.  If you can find olive oil spray that's even better - usually in the cooking aisle next to PAM.  Try looking up healthy recipes here on CC or on other sites like cooking light.  Even better than potato chips would be something with sweet potatoes instead of regular white potatoes.

Yup, that would be pretty impressive if I managed to get through the whole book (and 3/4 of phase 2 as of right now) thinking the opposite.  It's been a great program so far and I can't wait to get through the rest of it! 

Original Post by octo-luv:

Original Post by awestendorf:

I do think the program would be beneficial given your goal of fat loss.  

I don't know, stage 2 surely burned a few things away on me. And Cosgrove's hierarchy of fatloss states 1st nutrtion, then 3 days of lifting, etc.

And scale movement is overrated especially since you are really not that heavy.

Not sure what you don't agree with from my response...I DO think the program would help with fat loss, although obviously proper nutrition comes first.  Did I miss something?

I think pushups is a good one, although I would bet you can learn to do a lot more than 5. 

You don't want long distance - what about trying to increase your sprint speed? Or decrease your recovery time?

And as a lover of heavy lifting...maybe add some weight lifting goals?  I.e. starting squat of 50 lbs, goal squat of 100 lbs?  

I didn't mean to say you give up - I just recalled reading in another post that you had gone over your goal several days in a row (3000+ cals if I remember correctly).  I think it's very admirable that you've continued to make overall good choices while being stuck at the same weight this long! 

It sounds like you are eating the right amount (not too much or too little), and getting a good amount of exercise.  Have you been to see a Dr at all?  (sorry if I missed it in another post)  If not, it might be a good idea just in case.  Other than that, I won't list out a million ideas since I think you've heard them all already - I'll just say keep up the good work and I know eventually the results will appear again!

I've got mild exercise-induced asthma as well.  I'm currently not using anything for it.  The main trigger is running - that's really the only exercise that gets me out of breath enough to trigger wheezing.  I do get short of breath with other strenuous activities before my body is really struggling (for example, hiking - have to pause to breathe although my legs are fine).

You stated that your asthma wall is "panting" - there is a difference between panting (normal shortness of breath from exercise) and wheezing (truly struggling to breathe because your airway is contstricted).  You need to figure out what your wall is and stop before/when you ge tthere.  I would also second hedgren's recommendation of seeing an allergy/asthma doc.  I used to take an inhaler about 30 mins before working out instead of waiting for there to be a problem. 

I have noticed that my asthma is less noticeable when I have better lung function - i.e. I'm in better shape.  Swimming really helped improve this for me several years ago, although I haven't been doing much of it lately.  Hope you can figure out some ways to help or inhaler alternatives!

Original Post by bmx419:

Here's one more article showing lifting heavy is best for fat loss. It has scientific evidence to back up each claim. Hierarchy of fat loss. Please excuse the picture.

LOL, I have to laugh every time I see the picture on that site, makes me not want to have it open at work!

To the OP - glad to hear you do lunges and squats, they are great!  Since you don't have $ for a gym, try adding free weights (you can even make your own if you don't have / can't afford them - empty milk cartons filled with water, for example) to your existing exercises to make them more challenging.

Macro stands for macronutrients (carbs, protein, fat) - basically, are you getting enough protein and fat and are you within recommended levels for each.

Also want to add that I wholeheartedly agree with the advice above re: weight lifting not making you bulk up, and HIIT being amazing!  HIIT can suck to do cause it's so hard, but the good new is that it's over in under 30 minutes, including warm-up!  Hope you'll keep us posted on your changes and any results...

Wow, I didn't realize she was supposedly that low in weight!  She must be short, her legs still looked pretty chunky.   Hmm, that sounds mean...she definitely looked great compared to where she started!  Just surprised.

Pavlov, LOL at your entire comment!  That's exactly what I thought when I saw the marathon part, because I can run a mile a heck of a lot better than she did, and I'm definitely not training for a marathon!  (and I have no intention of ever doing so)

Canons are far and away my favorite brand.  My father in law just got this one for his birthday ($300 on canon's site but you can probably find it cheaper elsewhere) and we borrowed it for a vacation - awesome!  My husband and I both have older ones that we like but without the image stabilization feature, which makes a big difference.  They have quite a range of prices with several under $200.  Newegg, B&H photo, and amazon are all good for online purchases.