Posts Tagged ‘weight loss’

April 19th 2011 – Healthy eating. Dr Ciprian and Eleni talk about what you are really eating. Dairy, calcium, aspartame…. how are these things affecting your health? Are eggs a dairy product? Plus a one week weight loss story from Get Fit Training Studio was shared.

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Aspartame Info mentioned on this episode

Kerrygold…. where cows actually eat grass!

I eat “healthy”… I hear it all the time but is it true… almost never! listen to one clients 1 week results on this episode then call to get your self started! 503 816 1070

in GOOD health

Eleni

April 5th 2011 – Arthritis & Weight Loss. Dr Ciprian and Eleni talk about arthritis, oseto and rheumatoid plus weight loss. Differences are outlines, links to liver function is discussed and some solutions for improving the condition are mentioned. Bottom line, obesity doesn’t exactly contribute to the arthritis but the way you eat contributes to both obesity and arthritis. Time to eat clean!

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article on arthritis sited

March 30th – Courage to not quit on the hard days! Bethany Learn of Fit 2B Us visits and chats about diastasis results, Dragon Boating and life in general. Tips on how to stay focused when the task at hand is far off. Plus, are you getting the BIG rocks in first, listen and learn.

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need a better party option for your kids… All Pro Inflatables! give them fun and fitness, plus consider alternative (healthier) food options.

Dec 16th – Puckhead, responsibility, weight loss and non profits. Co Host Aaron Mathis brings guest Jason “Puckhead” Diebold in who share his experience and success as a Beachbody Coach. Plus more great ideas on how you can impact someones life through the gift of health & fitness. Everyone can use a jump start at some point!

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To see more about Jason check this out http://www.itpaystogetfit.com/

“Come on…eat it!” ” It’s just one piece!” ” You’re gonna hurt their feelings if you don’t try it, just eat the cake.” “What’s the big deal, it’s only once?!” ” Just have part of it, a little won’t hurt you!” “Eat it already.”

Imagine trying to make a change for the better. Feeling like no one supports you. Working hard to turn down things you know are NOT good for you and then have others pressure you to eat them. Why would they do that? What can you do?

Aaron and Eleni discussed food bullying on Nov 1st. Are you being bothered about your food choice? Is someone giving you a hard time for your healthy lifestyle choices. This is common and not your fault. Making a change in diet or lifestyle is hard and no one needs to feel bad about being healthy. This show offers support and tips on how to feel better about making good changes and not letting others derail your success. So take a listen and then share it with a friend!

Have you been food bullied? Share you story here under comments and help others feel less alone.

It would be wonderful if you met up with us on Facebook

Posted by Eleni

My Story by Holly Danks – Guest Blogger

I grew up with the nickname “Moose,” a tomboy at a time when girl jocks weren’t cool and didn’t have a place to play. I wasn’t overweight as a kid, although at my current height of 5-foot-6 since fourth grade, I was taller than most boys in my class until high school. As the first-born, Dad taught me how to throw a curve ball and block the plate, how to dribble and shoot a layup, how to toss a spiral and tackle a runner. I played baseball, basketball and football with the neighbor boys, holding my own against guys five years older and 50 pounds heavier than me. The nickname stuck – and didn’t bother me. Never has. My brother still calls me that.

I have a great collection of stuffed mooses and other moose stuff.

I lost about 15 pounds – whether I needed to or not — mostly by cutting out sweets and desserts my sophomore year away at college. When I came home for Christmas break, Mom accused me of being anorexic. I didn’t think so, I was just busy with classes and my job in the dorm cafeteria and didn’t always eat. Or eat right. But weighing just under 120 didn’t last, and when I got married at age 22 after graduation with a journalism degree, I weighed about 129 — pretty much ideal for my smallish frame.

Fast-forward 33 years and 100 pounds — where did the time go and the weight creep in?  I’d always been active, or so I thought. I could always get rid of the extra weight. Until it started ganging up on me. And by that time I didn’t really care. I was Moose.

Racquetball four times a week gave way to plantar fascitis and bad knees.  A lifeguard and swim instructor through high school and college, it was a bother to get into a swimsuit. Besides, I told myself that I didn’t have time to workout because my job, as a reporter for The Oregonian, was unpredictable and the hours long.  So instead using exercise and a balanced mind/body to relieve the stress of deadlines and the ugliness and tragedy I saw on the streets and heard in court on a daily basis, I relied on fast food, candy and diet Coke – and a lot of yelling and cursing – to get me through the day.

After my first knee surgery on torn cartilage in 2001, I wanted to rehab so I could play racquetball again. So I had a trainer at my health club show me how to do the weight machines and set me up on a program. I stuck with it for about six months and lost 40 pounds, but my knees never did feel right and my enthusiasm petered out. I got bored and probably something like vacation or work interfered, I don’t even remember why I quit. I told myself I didn’t care.

Every now and then, my doctor told me that I should lose weight. Yeah, I know. But even as my blood pressure and cholesterol began to mount, I shrugged it off.  Too hard. No time. I’m fine. I still play softball. I’m Moose.

I’d cut out French fries, bacon and dessert and lose 10 pounds here and there, but still wasn’t into regular exercising. My doctor made a mistake by telling me that I didn’t have to starve myself or give up everything I liked, that I could allow myself a fry or a few once in a while.

That was all I needed to hear. A few fries turned into supersize – and so did I.

My husband knew I wasn’t happy – or healthy – and suggested that I try water aerobics at the club. I started dropping in for deep-water class on Sunday mornings, with Eleni Kehagiaras as the instructor.  Easy to do, I already was up for church and the club was on my way home. Path of least resistance. Something to make me feel like I was doing some good.

It was a start, but that’s about as far as it went. Back then, the only pool was outdoors, so there was no swimming nine months of the year. I did miss it, but still didn’t make time for anything else at the club until the indoor pools opened. Then I did water aerobics year-round – yeah right, still only weekends.

Eleni started a weight-loss program at the health club about four years ago and every now and then would mention why didn’t I attend? She didn’t push, though, knowing instead that for a healthy change to stick, each individual has to make the choice, has to be ready and has to be in the right frame of mind. I just didn’t feel I was there.

The first real move I made for my health – and myself – was when I retired in November 2009 after 25 years at The Oregonian. I was only 54, but could see the writing on the wall both for me, an old-school reporter resistant to change, and for the newspaper industry as a whole. Not room for either in this new, technologically wired world. Yes, I was pretty depressed about that, but at the same time, I was happy to be getting out.

So with my buyout money, I had double knee surgery (second meniscus repair on my right, first on my left) just before Thanksgiving 2009. A couple weeks later I was standing all day making Christmas cookies at my sister-in-law’s house in California — and my knees were screaming all night.

I decided right then, if I couldn’t even enjoy the simplest of activities with my family, that I was going have to do something drastic. I wanted to be healthy enough to make the most of my new-found free time and enjoy it for many years to come. I needed to get in shape, get the extra weight off my knees and overburdened heart and lungs, and enroll that January in Eleni’s weight-loss program.

The first weigh-in was scary – I had been avoiding the scale for years as my clothes size increased. But already wearing a 22W and hating shopping in the women’s department, I was NOT going to go up another size. Even if my thighs were rubbings holes in the seams of my only pair of jeans.

Eleni had me fill out a questionnaire that made me think about my commitment, why I eat and why I wanted to lose weight. I didn’t know it then, but she now tells the story about how freaked she was when I pulled out the list of 17 medications I took regularly, including prescriptions for high cholesterol, acid reflux, irregular heartbeat, migraines and irritable bowel syndrome. About the only thing healthy about me was that I didn’t smoke or drink. Heck, looking back on what a mess I was, I probably SHOULD have been drinking!

I weighed 229 pounds on Jan, 5, 2008. I think Eleni was being generous giving me two pounds for my clothes and my breakfast. My body mass index was 37 and my body fat was 46.2 percent. Obese on all counts and heading toward diabetes and a heart attack.

To start off, Eleni had her clients keep track of what we ate. She preaches no processed foods, sugars or salt. Cut down on carbohydrates and eat more protein. Drink plenty of water, at least eight glasses a day. Because I come from a long line of salt-a-holics, it was huge for me to take the salt shakers off the table and counter and replace them with Mrs. Dash. I also used to guzzle four or five  – OK, seven or eight – diet Cokes a day, especially at my work computer. Now I have none. I drink green tea for caffeine and haven’t had a bad migraine in months.

I also cut out fast food (unless you count Subway once every couple months), fried foods, desserts and bakery items. Well, OK, I used the 100-calorie cookie packs and fat-free or sugar-free puddings to help me through the early months of my diet, but since I threw them out at the beginning of this year, I’ve gotten past my plateau.

My staples are chicken, fish, turkey, oatmeal, apples, oranges, broccoli, lettuce and tomatoes. I try to limit bread to turkey sandwiches and carbs to reduced-fat crackers and pretzels for snacks.

I have found that I am an “All or Nothing” girl. I tell myself I will only have one piece of candy, but if I get started, I have a bag. So if I don’t take the first bite…

But diet alone isn’t the answer. Exercise gets everything moving, mentally as well as physically.

Taking my gimpy knees into account (not to mention my rotator cuff tendonitis) Eleni put me and the others in my class through our paces twice a week for eight weeks. Lunges, leg extensions, squats, leg curls, chest presses, leg presses, seated rows, pull ups, push-ups, triceps pushdowns, biceps curls, lat pull downs, hammer curls, dead lifts, ab crunches, roll-ups, bench step ups, front raises, lateral raises, reverse rows, walk/run laps on track. Then she’d get out the medicine balls and weighted bars.

Besides the two days with Eleni, I went to the club three or four other days a week to do core strengthening classes in the pool and ride a stationary cycle for cardio and my knees. In all, I’d spend at least two hours a day, and often three or four hours, working out as often as six days a week.

In no time at all, I got stronger and the weights we used got heavier. Within a few weeks of starting Eleni’s workouts, friends were commenting on how my face was getting thinner and my clothes were beginning to hang. I could sit cross-legged on the floor for the first time in years. Heck, I could even get down on the floor in the first place.

In four weeks I had lost 10 pounds and more than 20 inches. May not sound like a lot, but because I started losing weight slowly and with both diet and exercise, it will stay off!

At the final weigh-in after eight weeks, I was down 22 pounds and 30.5 inches, including nine inches off my waist alone. My body fat dropped 2.6 percent and my total weight loss was 9.6 percent. I was the biggest loser. I was happy – but didn’t quit there.

Today, a year after starting Eleni’s weight-loss program, I can’t quit smiling. I have lost more than 80 pounds.  My doctor has cut my prescription doses in half, until she can check my blood work in another three months. She was astounded, to say the least, and probably will take me all the way off the heart, cholesterol and gastric medicines. My physical therapist is ecstatic and has given my knees and shoulders a clean bill of health.

I really didn’t have any goal weight in mind, but I had no illusions about ever again being what I weighed 30 years ago. Bodies change, skin isn’t as elastic, bones are more brittle. However, if I approach the elusive, magic number with a positive attitude, who knows? Besides, my size 12s are already loose and I’m in better shape than I was on the beach in my 20s!

I keep weight lifting, spinning and doing core strengthening in the water, and have added Pilates/yoga to the mix for stretching, stress reduction and mental health. I have found I truly enjoy exercising and working up a good sweat. I am proud to have tossed my baggy shorts and T-shirts for tight tank tops and spandex. I laugh when people tell me I am “buff.”

Because what I really am is a Moose.

You may have recently heard the interesting tidbit that HFCS wants to be called corn sugar now. And sugar is po’d about it. Well they should be. After all, HFCS is not sugar it is High Fructose Corn Syrup. It takes days to make and several processes before it becomes its totally unnatural self….  HFCS is not sugar, it is processed in the body differently and it has no business being called sugar. So why is it suggesting it then… because people have caught on to HFCS. They launched a media campaign to clean up their name but that does not seem to be working. Time to latch onto what people will be ok with, sugar. In a time where many people are considering a cleaner approach to food (eat whole foods / not man made substances) being labeled as sugar makes more sense. Thinking that sugar and butter and red meat are not the devil but ok in moderation…oops balance (read this post) maybe sugar or HFCS masked under the name of sugar will be ok too. Although brilliant marketing, the bottom line is, sugar isn’t good for you either.

So I’m not buying it and neither should you, here is why….

The processing of whole substance to make alternate food products opens up a whole new realm of problems. Stick with natural forms of food. Cancel out as much refined and processed stuff from your diet as possible. Refined cane sugar and HFCS are both bad for you.  But it’s no argument that HFCS undergoes significantly more processing.

Not enough reason for you? How about this….

HFCS also affects obesity levels in rats and humans more than table sugar by lowering the production of leptin (this hormone tells you that you’re full) in the body, which contributes to obesity at a higher % rate.

That was my 2 cents, here is what Dr. Cirian had to say….

My take on sweeteners: go to a 12 step group and get off of them! Otherwise I would say to only partake in the sins of a substance that should be regulated like alcohol during holidays, birthdays, special occasions or if you are traveling through some yummy areas in Europe. If you are going to partake in levels of sweetness that are killing America then I recommend using real, unrefined cane sugar. Otherwise stay away from anything that is new, trendy and or made in a laboratory. I would even say eat refined white sugar over things like high fructose corn syrup or any artificial or no carb sweeteners. Even Agave Nectar has been exposed and found to be just as bad as high fructose corn syrup. Your best bet is to eat sweets like grandma would of made. Sugar is much better handled by the body if it is with something containing some good fats. Think butter or milk!

Ok enough for now, if we get started on sucralose/Splenda, aspartame, acesulfame potassium, agave syrup etc etc we could be here all day.

EAT REAL FOOD!

posted by Eleni

A Game of Brutal Beauty, Roller Derby….and life!

Aaron and I talked success stories today with Kim Stegeman aka “Rocket Mean” of the Rose City Roller Derby.  Kim utilized services at Get Fit Training, a roller derby sponsor to get back in shape after an injury. Shoulder surgery put her out of play and little by little the weight went on. It can happen to anyone, not enough TIME, too much LIFE.

We discussed the strategies that got her back on track and tools she uses to stay focused. Listen to episode 22 to find out more about alternative sports, what iPhone app she likes plus exciting derby chat.

So much conversation went on after the show ended we could have Kim back again and again! We discussed body image in media and amongst roller derby. Does media put unfair expectations on women to be thin? Does roller derby as a sport and community see things differently? Please post your comments here on our blog and get the discussion going!

Kim’s 3 tips to Success:

1. Guidelines. Kim adheres to a set a of healthy guidelines like minimizing processed food and incorporating protein at all meals. She keeps balance between exercise and diet.

2. Planning. She know if she doesn’t plan she will have a hard time staying on track. Kim plans meals around her schedule and social events as well as schedules her workouts so she knows they will get done. Don’t leave things to chance!

3. Goal Setting. Without goals you have no direction. Kim sets realistic healthy goals and uses rewards that will be of benefit to her continued success.

The bottom line she says “is to find something that works for you” there are many tools out there and many things may work for a while but the key is… it has to work long term.

Time for something new? Roller Derby might just what you are looking for. Get more info on Rose City Rollers or look up derby in your area.

Follow them on Twitter and Facebook for great fun!

Posted by Eleni

I’m traveling back to the land of bacon wrapped hot dogs to share with you the story of how I put on 50 extra pounds and then dropped it! It all started in 1997 I got pregnant weighing in at 117. Although I ate poorly I had a beautiful baby boy and was back in size 2 pants in under 2 weeks. I was 25. Fast forward to 1 year and 5 days later when I got pregnant with my second child….ouch! In less than 2 weeks I knew I was in trouble. The weight came and came and came and my doc told me to stop but it just wouldn’t. I was “healthy” with no major problems or risks regarding my pregnancy, but I was FAT. I hadn’t been exercising at the time I got pregnant so I made no plan to start.  The bacon wrapped hot dogs and double burgers at 3am weren’t helping much, on top of that I was drinking milk like mad, but not skim or 1 or 2% but whole milk with added sugar in it….ewww. Well ewww was right. After baby girl popped out I had thighs that looked like orange peel and no clothes but maternity wear to sport. A few months after my daughter was born someone asked me when I was due…. I was holding my baby. Dang! This was going to be over and never happen again.

So I walked… I started 2 weeks post cesarean and lifted weights as soon as I got doctor clearance. Everyday I was at the gym. I had a lot of inspiration, I was living in beautiful Cabo San Lucas, Mexico…. land of perfect bodies and tons of celebrities to gawk at. I walked on a treadmill in front of the beach and dreamed of all the bikinis I would buy and wear one day…I was going to live in a bikini and look amazing in it. And I finally did and I’ve never turned back…oh I have fluctuated from 12-22% body fat in the last 10 years But I have stayed clear of cellulite down to my knees and the obvious path to clogged arteries I was headed down.

Clean eating and working out daily makes me feel good and I share it with my clients every day at work.  It is about balance! Food is fuel. It is not a treat or reward. Eating healthy isn’t about depriving yourself it is about treating yourself with respect.

Eleni K

P90X…. Bring It!!

Posted: September 7, 2010 in Diet, Fitness, health
Tags: , , , , ,

As a personal trainer I get asked all the time about P90X. Does it work? Is it worth it? Should I do it? Etc. Today Rose and I chatted with Aaron Mathis, a Beach Body Coach, to get the inside info plus his personal success story. Listen.

Aaron started on his healthy lifestyle journey at the urging of his wife. Power 90 was purchased and after 2 rounds 107 pounds were lost. Wow! then came P90X and the results …well, check him out and see for yourself.

With out a doubt, diet and exercise is the only way to be successful with your fitness and weight loss goals. It is up to YOU to achieve your goals. Find tools that inspire you. It may be a trainer or class at the gym or even P90X. There are no gimmicks or quick fixes, even the P90X program will show you the importance of diet and good exercise practices.

Aaron is now dedicated to seeing others have his same success. He holds an informational group every Tuesday night at 7:15pm in Vancouver Wa at the Pheonix Inn. Just drop in and see how motivating and fun getting connected with Aaron can be.

Aaron is about support. Follow on Twitter and Facebook to keep motivated and in the know.

Wanna try Shakeology? Ya you do! Hit Aaron up here on the CONTACT ME button
The first 10 people who connect with Aaron will get a FREE Shakeology…yum!

Be grateful for what you have and get started doing something healthy right now.

Eleni K