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Joy lost 21 pounds

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Today’s weight loss story: Joy lost 21 pounds and fought off high blood pressure and high cholesterol.  She knows that slow and steady wins the race and you can see your health improved just with a loss of 20 pounds.  Here is what she shared with us:

Joy weight loss photos

“I began taking my weight loss seriously in January 2013. I have always been physically fit, but various life crisis caused me to loose control of my eating habits.  My eating and health declined after loosing my father and brother seven months apart in 2009. I gained a lot of weight. My blood pressure was high and my cholesterol level was extremely high as well.

I knew that my family has a history of diabetes of high blood pressure. I loss my mother in 1991 at age 50 to complications of diabetes. In 2009, I lost my my father at age 67 due to complications of high blood pressure and a stoke and my brother at age 44 due to complications of diabetes and high blood pressure. When I saw myself getting into a size 16, I decided to take matters into my own hands.

My Transformation Plan:  January 2013: My beginning weigh-in was 181 lbs.  I began to use more sensible portion control when it came to eating. I eat six meals a day. I incorporate a lot of fruits and veggies into my eating plan along with fish and chicken.  Also, I exercise 5 times a week for 1 hour and a half. I incorporate all times of exercises.

  • Mon: Five mile walk
  • Tue: Strength training upper body
  • Wed: Spinning Class
  • Thursday: Strength Training lower body
  • Friday: One hour of Pilates

November 2013: Down 21 pounds. Now I weigh in at 160 pounds.

I feel great & have more energy!! Every time I exercised, I thought of my family members and how young they were when they passed. I thought of my own high blood pressure issues and the doctor telling me that I need to take care of myself. I committed myself to being healthy and staying fit!! I hope this motivate someone else to keep trying and don’t give up.”

6 Exercise Options for People with Bad Knees

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kneesPeople have bad knees for a variety of reasons. It can be from overuse, under use, past injuries, being overweight, having arthritis or many other disorders that affect the joint. The new thinking on joints is that staying in motion is more beneficial to keeping your mobility than avoiding movement.  For many people, the benefits of exercising are also recognized as doing much more to help your mood and physical health as well. The golden rule to remember is that if you do any of them and your knees hurt, stop.

As you know, it’s always best to check in with your doctor before starting a new exercise routine, especially if you have health issues, chronic knee issues or a recent injury.  Check with a certified personal trainer as well, because the way you are doing the exercise may be wrong in terms of bad form or too much intensity for your level of fitness. For some, exercise if not beneficial.  You have to know where you stand. 

What you are trying to do

The goal to exercising is to raise your heart rate enough to be able to burn calories and to help your body transform fat to muscle. There is a side benefit to achieving this cardio target rate.  Exercise stimulates your lymphatic system. The lymphatic system doesn’t have a built in pump like the circulatory system has the heart. It is dependent on the contraction and expansion of your muscles to pump through the body. Moving the lymph is important because it helps to clean toxins and wastes from your body, boosting your immune system.  Detoxing and boosting your immune system are important to healing the body and weight loss.  Also, the affect that cardio has on your circulation also helps the body heal.  Here are some workout options for people with bad knees:

Bicycling

Bicycling has a very low impact on the knees and can elevate your heart rate into target ranges quickly. Many people with bad knees avoid cycling because they think it will strain the knee. The proper way of pedaling (seated) uses the knee joint correctly; its role is as a flexion point for the muscles in the calf and thigh. It is one of the best workout options for people with bad knees. Cycling is something you can choose to do at a gym, in a Spinning class, or on your own with a minimal investment.

Rowing

Rowing is another one that makes the list as a great workout option. Rowing not only raises your heart rate but it is considered a full body exercise. Like bicycling, the knee joint doesn’t have to bear significant weight but is put in motion, which can help bad knees.

Swimming

Swimming is one of the best overall exercises for people with bad knees, or bad anything. Your body is supported by the water so there is less to no load bearing on the joint. Using good form, your swimming style can work out the whole body with little strain. Even if you know how to swim, it can be a good idea to take a few refresher lessons to check your form and get some help building a varied and interesting lap routine.

Circuit Training

Moving from station to station on the weight machines not only will develop muscle mass but also elevates you into the right cardio target range. Many gyms now have a special area set up for this type of training so you can keep moving quickly enough to get the most benefit.   You don’t have to use machines which put stress on the knees and you can still get a good workout.

Elliptical

The Elliptical machine can be a good choice in workout options for people with bad knees because it is a full body exercising that emulates running, but is specifically designed as low impact to avoid putting weight on the knee. It is considered to be a low impact exercise, but you can achieve a high cardio rate quickly. Many gyms have them installed in groups in front of TV screens so exercising on them becomes more interesting.  To start, go slow in terms of pace.

Pilates, Yoga & Tai Chi

While there are certain moves in each that will prove too much for your knees at first; Pilates, Yoga and Tai Chi have much to offer and may be a better way for you to keep a workout schedule. Each involves a great deal of stretching and motion, which is good for maintaining flexibility in your knees. They all can provide a deceptively intense workout as well. Your heart rate can easily reach the maximum range in certain advanced yoga and Pilates classes. Tai Chi is very deceptive. When you see it from a distance it looks slow and easy, but once you learn how to do it properly, you realize why it is considered one of the most difficult martial arts to master. As always, make sure to inform the instructor of your knee issues and your workout goals so they can guide you properly.

25 Ways That the Stars Keep the Pounds Off

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Celeb stars fat lossCelebrities face the same human dilemmas as the rest of us. Weight loss and fat loss are no exceptions.  We see their struggles played out in magazines and on television all the time.  While there seem to be a lot of fad diets that stars are connected to, there is some thing to be learned from their stories, even if it’s just a cautionary tale.  Following are 25 ways stars keep the pounds off:

  1. Fad Diets – As unhealthy as they are, fad diets and celebrities often go hand in hand. Unfortunately, whenever a celebrity endorses a fad diet, weight-loss hopefuls jump on board, resulting in health issues and very little to brag about. Don’t do it.
  2. Vegetarianism – Cutting out meat and/or all animal byproducts have helped many stars stay slim.  Consider trying it.
  3. Personal Trainers – While expensive, many stars employ personal trainers. Most health clubs offer this option for the less wealthy among us.
  4. Support – Support from family and friends is just as important to the rich and famous as it is to the rest of us.
  5. Low-Carb Diets – Saying no to or limiting carbs is a sure fire way to keep the pounds away.  Works for most people.
  6. Lifestyle Changes – Weight loss and maintaining a healthy weight require major lifestyle changes, which include eating healthy and exercising regularly.
  7. Gastric Bypass – Yes, a few stars have used invasive surgery as a means to shed unwanted pounds.  The deal with the same bias and health issues that many non-celebs deal with and many try to hide it.
  8. Pilates – This form of exercise, which uses the body’s own natural resistance is a favorite among celebrities.  Give it a try.
  9. Weight Watchers – Weight Watchers and other similar programs have snagged a few stars, many of whom have become spokespeople for their particular weight-loss program.  It is a time tested program.
  10. Cutting Out Junk – Yes, they are tempted by junk too. Saying no to sugary and processed foods is vital for weight loss.
  11. Nutritionist – Many stars consult with nutritionists and dieticians before choosing a meal plan.
  12. Personal Chef – While we all can’t afford one of these, personal chefs create and prepare recipes that help stars maintain their weight.
  13. Learning to Love Exercise – We all tend to find time for the things we love. Learning to love exercise is a great way to ensure that you always find time to do it.
  14. Write it Down – Writing down everything you eat in a food journal keeps you accountable and helps you spot patterns that might be sabotaging your diet.
  15. Set Goals – Even celebrities have to set goals and work toward them little by little.
  16. Online Coaching – As busy as they are, many stars have to go online to update their food journals and receive diet advice and coaching.
  17. Cleansing – Cleansing diets and products that remove toxins from the body are also popular.
  18. Eat More Often – Instead of eating a few large meals per day, stars often eat several smaller meals – ideally six smaller meals per day.
  19. Interval Training – Interval training combines short, intense bursts of specified training with longer, moderately-paced activities.
  20. Don’t Skip Meals – Skipping meals slows down your metabolism. Never skip meals and always eat breakfast.
  21. Work Out in the Morning – As the day progresses, it gets harder to find time to exercise and easier to find excuses to get out of it. Stars get up early and exercise before doing anything else.
  22. Sleep – People who get too much sleep and those who don’t get enough often weigh more than people who sleep an average of 7 to 9 hours per night.
  23. Manage Stress – Stars manage stress with relaxing activities such as yoga, meditation, and grounding.
  24. Drink Water – Your body often identifies thirst as hunger. Drink plenty of water to stay hydrated and curb cravings.
  25. Snacking – Celebrities keep healthy snacks such as nuts, fruits, and raw vegetables handy in case hunger strikes.