Coach Dee PFT - Accepting Fitness and Wellness questions via CC e-mail

Posts by coachdee

Forum	Topic	Date	Replies

Weight Loss	feeling ill ... what is best?	Aug 15 2007 19:46 (UTC)	4
Hiya Hockeygirl... Personally, it's one day out of... oh.. lots, and you need something in that tummy of yours. It wasn't a double pepperoni and cheese pizza and deep-fried cheesecake. When you are sick, try to eat something like a banana, or poached eggs, whole-grain toast, veggie soups, and sip fruit and veggie juices, and lots of water. I hope you feel better, and focus on getting well again!! Don't worry about one meal. Get healthy soon!
The Lounge	TV Question: Fall Line Up - The Biggest Loser	Aug 15 2007 18:27 (UTC)	3
Hey nomore!!! I'm doing alright thanks very much. I decided to pop on and see what's been shakin' and there has been so many changes and fantastic improvements to the CC site. ANd you... 17lbs huh... good for you girl. That is such good news to read. Thanks for your post and looking forward to seeing ya around! :D
Weight Loss	Fat Loss Beyond Calories In & Calories Out	Aug 15 2007 17:05 (UTC)	10
Well I know that for even myself, I stuggle with keeping the weight off, because I am an endo-mesomorph blend. Battling body fat is not easy for alot of people. Regardless though, I have found that if you love your body as is, and treat it right, by feeding it "fuel", you know the good stuff that keeps you fit and moving, bright-eyed and bushy-tailed... well I have found that it will treat you well by becoming that lean, mean fighting machine. By knowing your body type and working with it, not against it, you will see remarkably results. Have faith...
The Lounge	Greetings Everyone! Hope all is doing well	Mar 09 2007 00:11 (UTC)	2
Hey everyone! I am working on a couple of new posts, some exciting stuff I've learn about over the past little while that has helped me in understanding the constant battle so many of us have with our weight, including yours truly. As for the changes to the website... AMAZING. This is the best kept secret out there for those needing some genuine support and advice from like minded people without an alterior motive. The more user friendly and fun the site becomes, the more it serves as an external motivator for all of us. I'll be popping in over the weekend with a post or two... Stay happy, and stay strong! Coach.
The Lounge	Kingdomality	Aug 03 2006 20:58 (UTC)	5
Hey very cool site! Thanks... and I also happen to be a WHITE KNIGHT. :)
Foods	What food do you eat everyday without fail?	Jul 27 2006 16:40 (UTC)	74
Pour moi, je mange.....steel cut oats, or quaker oats (non-instant) blueberries, egg whites, and brown basmati are usually on my list. I eat alot of chicken and turkey as well.
The Lounge	Positive thoughts	Jul 27 2006 14:29 (UTC)	2
"I was always looking outside myself for strength and confidence, but it comes from within. It is there all the time." - Anna Freud. "To achieve anything worth while are, first, hard work; second, stick-to-itiveness; third, common sense." - Thomas Edison and my personal favourite... "Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think." - Christopher Robin to Winnie The Pooh
Weight Loss	calories throughout the day	Jul 26 2006 17:02 (UTC)
Like FineWine states, everyone is different, with different lifestyles, exercise regimes, nutritional needs, health concerns etc. IT is not a one-size fits all. Fat loss and changing your body's composition (lose body fat & increase lean muscle mass) is a very individualistic endevour. For example, myself, before I workout (5:30pm) I have a balanced 3:30pm mini meal of approx 250-300 calories, but after the workout, when the body needs fuel to begin the recovery, repair and growth process, I eat at least 500-600 calories at that meal, and even more sometimes. But every calorie is a healthy calorie. Lean protein (tissue repair), low glycemic carbs (to replace the glycogen stores in my musckles flexes her biceps and healthyfats (aids in digestion) As a female I don't have the same caloric requirements of a 200lb man or that of a 200lb woman for that matter. Just focus on eating healthy calories. Each and everyone of them. No empty calories. But from what I have read and learned from my nutritionist and endocrinogist, eating a really large meal, anytime of the day may not be conducive to digestive health, as it can really slow you down and make you feel full and bloated, but if you are not experiencing any of that. Eat and Be Merry.... Food fuels the body.
Weight Loss	fluid intake re tea and coffe	Jul 26 2006 16:40 (UTC)	3
According to Nancy Clark, MS, RD and internationally renowned sports nutritionist states in an August 2005 article that talks about whether or not coffee counts towards fluid needs. Her answer is a resounding Yes. "All fluids count--plain water, juice, soup, watermelon--and even coffee. The rumor that coffee dehydrates people lacks scientific support. Yes, coffee can make you urinate more in two hours??but not in 24 hours. Even during exercise in the heat, athletes can consume coffee and not be concerned about dehydration." The article can be found in its entirety at: http://facilities.princeton.edu/dining/_Nutri tion/athletes_kitchen_8_05.htm But I agree that crystal light is a very yummy way to consume water without being blah and boring. Crystal Lightcicles are also a nice summer time treat!
Weight Loss	question for the ladies	Jul 26 2006 16:27 (UTC)	4
I agree with the ladies above, go see your doctor/OB-GYN pronto. Changes in a woman's cycle can be a hint to a looming problem, or just a bleep on the radar screen, and nothing else. But don't wait. I waited as a teenage girl, and I did not get the treatment, and I ended up with more than I ever bargined for. Wise words above. Better be safe than sorry. :)
Weight Loss	What happened to Coach Dee???	Jul 26 2006 13:30 (UTC)	74
Hey all, for anyone so interested in my personal life, yes I dealt with depression while coping with the death of my mother. She died in March 2000 at the ripe old age of 65. Yup, from the terrible complications associated with diabetes type 2. I cared for her up until 2 weeks before her death. My mother was a very strong-willed woman who battled weight issues her whole life, and for the last 7 years of her life was filled with every horror imaginable associated with type 2 diabetes when you do not keep good care of yourself. Blindness, strokes, amputations, kidney failure, shutting down of your internal organs. It was very painful to watch her suffer, but kudos to her, she never whined or complained, she just wished almost everyday that she could have seen what her baby granddaughter looked like. I saw a counsellor, I took meds, and now I've over-come my depression, and look to brighter days and positive memories of my mom. When a daughter loses her mom, a part of her dies too. And for any of us in this forum, whether it is a guy who lost his dad or a woman who lost her mom, it is a sad and painful experience. Death usually is. I am not hiding anything nor am I embarrassed about it. Nor do I see it as a short-coming. No one should. As for threatening legal action against any member of this site, yet another fallacy, I sent an e-mail to Eric outlining legal cause for action, not legal action. It was a stern e-mail, but that was between the webmasters, and myself. Also my PFT training, well I had to write a proctored exam at a testing center. I was placed in a lab at a computer, no calculator, no paper, no pens, nothing. Just me and what I had learned. I had to answer 125 questions, on exercise physiology, kinematics, cardiovascular physiology, biological & physical science questions etc. My score 100%, verified by the Testing Center, not me. Ix, I am not sure why you want to bash me. If it does serve a purpose in your life, then cool. In fact, I'd like to thank you, because it reminds me of the fact not to take things personally in life. I've never said a harsh word against you, or judged you, and I won't. It's not my place. Anyways, if someone doesn't want my advice, that's fine. For those that do, I offer it up. I encourage everyone I speak with to visit their Doctor and provide him/her with my advice and see if they agree, or find someone with a Ph.D in exercise physiology, I mean after all it is the people with the Ph.D who have been teaching me in the first place. I support that whole-heartedly, and for anyone who asked me questions on ED or high level sports nutrition subjects, I ask them to seek the advice of a nutritionist or dietician who specializes in ED or Sports Nutrition. Why? Because I don't know how to advise them. It's called ethics, and exercising due dilegence. Trust me, alot of PFT's think they know everything. I am not ashamed to admit that I do not know everything. That is why I do not train ppl with exceptional needs, and if I have a client with special needs, they MUST, follow up with their doctor's. I have a form that must be filled out, showing that they have conferred with their doctor's every two weeks to ensure that their health and safety is NEVER compromised. Oh and the Harvard Professional Coaching course was delivered at the School of Public Service by Harvard Prof's Oh, but to be honest.... and I hope this does not change how some of you look at me, but in grade 9 (embarrassing) 20 years ago, I was suspended from school from giving crank phone calls to my Gym teacher. hangs her head in shame Edited Mar 09 2007 00:49 by lollipopfairy Reason: Removed member's real name by request
The Lounge	Canadian's	Jul 25 2006 21:54 (UTC)	35
Born and raised in Ontario Canada, with a brief stint in Winnipeg Manitoba. Currently I reside in Ottawa Ontario Canada
Weight Loss	Ever went through a plateau or are going through one now? How long did/has it lasted?	Jul 25 2006 21:45 (UTC)	18
Holy moley, did I go through a plateau... crimony! The longest plateau for me was nearly 7 months I think. It was unbelievable! I was never so frustrated throughout my fat loss journey as I was then. The scale never moved, but I did gain lean muscle mass, but my overall body fat didn't budge. So I did I break-on-through to the otherside. Well, first of all I had to limit the pity parties to once a week or so. I visited my doctor to bitch a little, and she said, "Dee, you are doing everything right, you are eating better, exercising regularly, no smoking, no drinking, and you are getting a handle on your stress levels. You are a doctor's dream patient, so be patient! Giggled to herself" You're body just wants a vacation, let her have it, take it easy for a couple of weeks too, eat healthy, exercise, but be smart about it." Three weeks later the plateau broke. I am actually going through one now, and it is a doozy too, it is not has much a plateau as it is a slow crawling weight loss, but it is just as frustrating. Even as a personal trainer, I have crappy days too. I am not one of those personal trainers who have been a picture of health and wellness from day one, oh no sister... quite the opposite, I've be obese, I've gone through the emotional eating, I have gone through the self-doubt and pity parties. Trust me, once you get down to about 10-20lbs to your fighting weight, it gets harder and harder to convince the body to let go of that damn fat. Best bet is to stay positive, focus more on eating for health, not fat loss, and focus on why you are so committed to do this in the first place. This is not an easy task. It really gets emotional at time, and we feel like giving up, but ya know what, that's what your body wants you to do, because it likes to eat eat eat and rest rest rest. So kick it in the ass and tell your body that you have to work together. Think of a plateau as a place to pause for a moment to look back at how far you have come, pat yourself on the back, and then to reassess and keep on truckin' towards health, wellness and fitness.
Weight Loss	What happened to Coach Dee???	Jul 25 2006 21:09 (UTC)	118
Yup, I do read these message boards. Just about everyday actually. Over the past month I have read a few nice things about me and I have read some seriously nasty stuff about me too. That's cool. Everyone is entitled to their opinion. Most of all I have read many stories of personal achievement and dedication. That sort of stuff would inspire anyone. Oh and as an FYI I did apologize to HKELLICK, in fact I wrote him twice. In case everyone thought I was too childish to address the issue. I told him, that it wasn't the typo and I apologized if it caused him any grief and I wished him well. And just incase any gives a rat's patootie, I've have 16 requests from CC people for a phone consultation, I have called back 16 and answered their questions and stayed on the phone for 30min plus and I never charged them a single cent. I have also answered hundreds of e-mails from CC members, and I never charged a cent, nor have I hounded them with spam etc. Believe it or not, I did do this all of this out of the goodness of my heart, to help other achieve health and wellness like I have. Yes I am working on a book, and I had to take content found in the book off this site or I risked my chance to publish a book, sorry if I am selfish, but it has always been a dream of mine to write and to inspire others. I am sorry for whomever I upset by pulling those posts. The major ones I gave Erik permission to post, and to lock them in place. I'm not a guru, and I never thought I was or did I ever purport to be one. I'm just an ex fat chick who was dying a very slow death because I was unhealthy and I didn't care about myself. I made a lifestyle change, and I literally worked my butt off to become healthy and fit again. I took countless courses, and educated myself and worked with professionals like dieticians, nutritionists, endocrinologists, exercise physiologists and bariatric doctors to learn about the human body, exercise, fat loss and overall wellness. Then in my spare time I found this site, and decided to post here and there. I never claimed to know everything, in fact I know that I do not know everything. I learn more and more each day. I never stop researching and learning about health, wellness and being fit. I want to give a shout out to all the members of this site who have been very kind and fun to speak with and e-mail back and forth, and to those who do not believe I did this out of the goodness of my heart, you are going to be hard pressed to find one CC member who has paid for consultations, or one CC member who I have tried to hit up for payment. I actually enjoy helping people because they appreciate it, and sometimes in life, that is all the payment a person needs. I am really glad to read that so many people are seeing changes in their body compositions, slowly, but surely, and that you are doing it in a safe and healthy manner. Kudos! P.S Yeah my website is not the coolest site on the web, but it serves the basic web presence I need, considering that most of my referrals have been from word of mouth. LOL
Weight Loss	this is a dead horse, stop beating it!	Jun 26 2006 13:36 (UTC)	24

Weight Loss	Aerobic exercise - Do you agree with this statement?	Jun 26 2006 05:16 (UTC)

Weight Loss	Aerobic exercise - Do you agree with this statement?	Jun 24 2006 04:25 (UTC)	31

Weight Loss	Aerobic exercise - Do you agree with this statement?	Jun 23 2006 17:49 (UTC)	57

Weight Loss	Fat Loss Beyond Calories In & Calories Out	Jun 21 2006 19:54 (UTC)	36
DC, since you are so close to your goal, you need not worry so much, because you are following the principle of moderation and balance. You've exercised, and you are becoming a healthy woman! Kudos lady! Fish and poultry are good for you, but if you are not eating enough red meat or green leafy veggies, you may have low iron and ferratin levels. Those can be checked via blood work from the doctor. Berries are wonderful, all fruit is good for you, so are veggies! Sweet potatoes are great! And Oatmeal (especially steel cut/long cooking) is tops, because these foods are also high in fibre!!! You've really come a long way DCgirl... you never gave up on you. That is what it is all about! Being healthy and loving yourself! sound of clapping
Weight Loss	Fat Loss Beyond Calories In & Calories Out	Jun 21 2006 19:25 (UTC)	40
Starchy carbs (polysaccharides), are complex carbohydrates like breads cereals, pasta, rice, and potatoes. Of these, breads and pastas are the most processed. Processed foods are not a good thing, I mean they taste good, but they are very low on nutrients. We need starchy carbs of course, it helps provide energy, but for some people, especially those with an endomorph body type, or those with metabolic issues such as insulin resistance and diabetes, starchy carbs can cause problems for us when trying to lose body fat. It would most likely help the Apple-Shaped Person to eat more fibrous carbs , reduce the starchy carbs to 2-3 serving sizes per day. Preferablly getting your starch from whole foods not processed foods like pasta and bread Examples: Fibrous Carbs Asparagus, Green beans, Broccoli, Brussels sprouts, Cabbage, Carrots Cauliflower, Celery, Cucumbers, Eggplants, Lettuce, Mushrooms, Green peppers, Red peppers, Spinach, Squash,Zucchini Starchy Carbs Potatoes, yams, sweet potatoes, oatmeal, corn, rice, peas, lima beans, tomatoes, popcorn, red beans, black-eyed peas, wheat, barley. When selecting a starchy carb, go with whole grain, or brown rice, steel cut oats, and veggies like new potatoes, yams and sweet potatoes. I am not saying remove them from your diet, just reduce them. It is because endomorphs cells and metabolisms have issues with sugars, and starchy carbs are broken down into glucose, which is a form of sugar.
Weight Loss	Fat Loss Beyond Calories In & Calories Out	Jun 21 2006 18:56 (UTC)	45
rprather... As for the thighs, I would not work them out as much as let's say your upper body. The legs still need training, but maybe only do 2 sets of 15 for the leg press and that is it. Focus more on shoulders, chest, arms and back. Balance out the body. Focus more on ab work, but reduce the amount of leg work, I am not sure what you're doing now, but 2 sets of leg press, 2 sets of calf raises, and then a decent ab routine to finish off with, you should be okay. Oh and no they won't get smaller, but that's okay. Chances are you are also carrying alot of that 60 excess lbs of weight around those thighs, so once the fat melts away via cardio training 30 minutes 5 times a week, low to moderate intensity (never lose your breath, always be able to talk easily) you may see a drop in size. Be patient. It will happen. It did for me, but it wasn't overnight! Keep up the good work. You'll do it. Ya just gotta believe!
Weight Loss	Supplement question...	Jun 21 2006 18:49 (UTC)	5

Weight Loss	Fat Loss Beyond Calories In & Calories Out	Jun 21 2006 18:37 (UTC)	49
Sounds good to me Flamel, you've made some big lifestyle changes, and that is something to be proud of. One additional protein shake, with about 20-30g of protein per serving with some blueberries or strawberries thrown in for a snacky poo would cover the increase and balance out the days 40/40/20 As an apple we need to move around more...the 45 minutes a day is super... Shake what yo' mamma gave ya Flamel!!! :)
Weight Loss	Fat Loss Beyond Calories In & Calories Out	Jun 21 2006 18:16 (UTC)	53
Flamel, you're fine. With diabetes, you are definately right, don't over do it with the protein, but you should be safe by eating a gram of protein for every pound of body weight. My mother was a diabetic, and I know that she was to get most of her carbs from fresh fruit and veggies. If you do tend to eat alot of bread, may I suggest eating weightwatchers multigrain? I often use that and it tastes good. Increase your cardio exercise, but keep it at a moderate intensity level. The more cardio you do (everyday) the easier it will be for you to burn fat for energy. Once you start losing your breath, you are on the brink of moving form Aerobic Glycolysis to Anerobic Glycolysis which will stop burning the fat effectively. Anerobic means without oxygen. For fat burn, we need oxygen. Keep up the good work!
Weight Loss	hip-to-waist ratio?! Please read and comment!	Jun 21 2006 17:22 (UTC)	2

Weight Loss	Fat Loss Beyond Calories In & Calories Out	Jun 21 2006 17:04 (UTC)	57
Hey HKELLICK! The big clue to your body type is where your body likes to store the fat. That ab flab is very dangerous, this is often visceral fat and it has been documented that those of us who hold fat around the middle of the body are at the greatest risk for heart disease, stroke, and diabetes type II. Genetics play a part in all of this too you know, but the fitness and diet industry refuse to address this because then their dumbass diet plans and fitness myths would be debunked and that would mean a major loss of $$$$ I'm very much an Endomorph, and from my experience, lowering my starchy carbs, and staying on top of the veggies and lean protein really helped me break many a plateau. I also refuse to kill myself with cardio, I mean jeez louise... I'm not a hamster... It will come off, the fat I mean, but for an endomorph, you need the patience of Job. Oh and we need to make sure that we do not cheat with those pizza's, and hoagies, and pasta dishes. We would be better off cheating one meal with a nice big BBQ steak and ceaser salad without croutons and light dressing. I love my ribsteaks!!!! Just as an example, so that you can see that I do actually eat carbs, just not white starchy carbs... (non strength training day) Breakfast: Scramble Egg Whites with salsa, 1oz of partly-skimmed Mozza cheese, 3oz of smoked ham, reduced salt, Mid Morning: Myoplex Carb sense bar Lunch: Grilled Lemon and garlic chicken breast, 1/2 cup brown basmati rice, steamed brocolli and cauliflower Mid Afternoon: EAS Chocolate Protein Shake (1% Milk) Dinner: Baked Haddock, Roasted veggies (1 cup) and 2 small boiled new potatoes Evening Snack: 1% cottage cheese with Strawberries and Blueberries. Lots of protein, carbs mostly come from fruit and veggies, and very low saturated fat intake. Notice only 2 servings of impact starchy carbs. Endomorphs are sensitive to sugar, and in the end starch turns onto glucose, a sugar. Yes we need some, but not as much as let's say an Ectomorph.
Weight Loss	help help help	Jun 15 2006 18:34 (UTC)
Here's a tip, when I feel like this, and trust me I do to you know, I will simply say to myself, "You must, because you must be healthy, and in order to be healthy you must be strong, and to be strong means you must be disciplined, because you are worth it." Cheesy? Yes. Works? yes. It never fails that I feel so much better after going to the gym. I often see it on the face of many-a-client. And I tell them immediately, "you're tired right?" they often sheepishly agree. The I smile back at them, and I tell them, "is it because you're tired of working out or tired of being out of shape?" You'd be surprized of the number of goofy grins I get and then these people often fire it up for the session. No one said it was easy. If it were, we would not even be having this conversation.
Weight Loss	help help help	Jun 15 2006 18:25 (UTC)	2

Weight Loss	Caloric Intake and Exercise	Jun 14 2006 17:12 (UTC)
Hey Foxx! Well, based on your numbers, to maintain, you need a 2800 calories, I find for people wanting to lose weight, but who ARE NOT exercising very much, the macronutrient intake should be a 40/40/20, with reduced starch intake, and increased leafy greens, lots of veggies and fresh fruit. If you are working out with weights, and you are really working hard, doing some cardio and playing some sports, you are going to need more carbs so the 50/30/20 is a good bet. If this is your activity level, may I suggest consuming at least 2200 cals per day, and then also consider cycling the calories. Do this every second week. Meaning on days 1,3,6 of your (refeeding week) up the calories to around your maintenance level of 2800, on days 2,4,5 reduce the calories to 2200 and take one day of consuming 3000. But only do this if you are exercising. Exercise and training is key to being strong, healthy and in control of your life. Discipline will spill over in all aspects of your life, do it for you. Don't let the body adapt, that's what you don't want.
Weight Loss	Caloric Intake and Exercise	Jun 14 2006 14:01 (UTC)	3

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