It's been a while since I actually took the time to write anything.
Christmas is such a crazy time of year for me. This year was especially so becuz of my trip to Fitness Ridge.
By the time I got back home the Season was in full swing but I felt completely and utterly out of the loop.
I think it was the 14th of Dec when I got home to find all the house decorated and festive looking (Thanks Michael and Parker)...but really it was just the beginning for me.
I had to shop, plan and organize.
It seemed like every single day after returning home was filled with Christmas concerts, business luncheons or shopping.
This was also the year for us to go travel at Christmas to my mom's. This meant a 4.5 hour drive thru the mountain to my moms. The weather cooperated and Christmas Eve was truly awesome. I was glad when it was over tho and the stress of travel is never easy.
Food you ask??? Hmmm....I got to a place where I had to give myself permisssion to eat.
Man oh man at first I was beating myself up for eating canned soup and not making it from scratch like they showed us at the Ranch. I was label reading like crazy and getting way too stressed out.
Once I relaxed a little bit, it was all good becuz then I was so fixated.
I enjoyed little bits of everything at Christmas dinner and wouldn't have it any other way!
What I have done tho is maintain my initial 17 pound weight loss. I haven't lost any further but I havent' put on either.
So here it is almost New Year's Eve and where do I find myslef but at a condo at Apex Mountain. My son Parker is in ski school and it is a real treat to be able to stay up at the mountain for a couple of days and celebrate the coming year. As I sit right now, the kids are outside and the other family that we're staying with, are kicking back and relaxing. All goood.....
Gonna have me a little bit of wine tonite along with some hummous and veggies and just enjoy the ambiance of the ski hill. I am so blessed.
After New Years I do have a plan.
It is right in my head but I'll write it all down. Like they say...if you fail to plan...you plan to fail.
I have no intention of failing or going backwards!
Just relax and enjoy!
Thursday, December 30, 2010
Sunday, December 19, 2010
A word about Resting Metobolic Rate (RMR)...
We hear all the time about our metabolism and how it affects our weight but what we really need to know is what we can do about it and assist ourselves in our journey to wellness.
First....a few facts:
fill in the blanks of weight,height,age and sex...this will give you your RMR (so if you laid around on the couch all day the rmr is the number of calories that your body will burn by doing "nothing"). This gives you a good indicator of what calories you can take in to maintain your weight. If you stay at your rmr calorie count then your weight won't change.
Now...you need to track the calories "in"...the only way to do this is by keeping a journal and noting everything you eat. There are plenty of calories counters on-line so there's no excuse for not writing down the calories. Don't forget the "little" things like the mayo that you put on that sandwich...every single little calorie counts. Be truthful...it's for your eyes only...If you give in and eat that chocolate cookie--no big deal--just make sure you track the calories. Read your labels and nutritional guides for any restaurants (again...easily available on line)...no excuses!
Next...you want to calculate your calories "out" or burned. This is a little more difficult. I love the polar 7 heart rate monitor which tells me the calories burned in a day as well as my target heart rate while exercising. These numbers of how many calories burned can be estimated but won't be very accurate unless weight, height, sex and age are taken into consideration for the calculation. Don't trust that treadmill at the gym that says you burned 400 calories....unless you input your personal stats--it's not accurate.
What you want to see....is the calories "in" to be at or below your rmr rate and "out" to excede the rmr.
For every 3500 calories "out" a pound will be gone.
Soooooo....if your rmr is 1500 and you eat 1500 calories a day...you need to burn an additional 500 calories per day to lose one pound per week (500 cal x 7 days = 3500 cal = one pound);
Now ....500 cals to burn over and above your rmr is very doable. Get moving. A good walk can burn 300+...taking the stairs instead of the escalator burns extra...every little calories makes a difference (both "in" and "out"...!!!)
Options:
if you can't burn 500 cals/day...then lower your calories "in" by 200 and do it that way... The choice is yours.
Don't take your calories below 1200/day tho because then your body could think it is in starvation mode and stop burning those calories.
Set a calorie range that is reasonable....ie: 1300-1500 or higher if your rmr is really high; Don't box yourself into a corner....there are days when you need those extra calories.
So...I sure hope all this make sense!
Once the math makes sense, the whole weight-loss thing makes sense.
Good luck. You can do it!
First....a few facts:
- one pound = 3500 calories.
- your rmr is the rate at which your body burns calories while at rest.
- look at calories "in" versus calories "out".
- any calories burned above your RMR go towards that 3500 cals.
- any calories eaten above the rmr need to be burned or weight gain as it adds up to the 3500.
fill in the blanks of weight,height,age and sex...this will give you your RMR (so if you laid around on the couch all day the rmr is the number of calories that your body will burn by doing "nothing"). This gives you a good indicator of what calories you can take in to maintain your weight. If you stay at your rmr calorie count then your weight won't change.
Now...you need to track the calories "in"...the only way to do this is by keeping a journal and noting everything you eat. There are plenty of calories counters on-line so there's no excuse for not writing down the calories. Don't forget the "little" things like the mayo that you put on that sandwich...every single little calorie counts. Be truthful...it's for your eyes only...If you give in and eat that chocolate cookie--no big deal--just make sure you track the calories. Read your labels and nutritional guides for any restaurants (again...easily available on line)...no excuses!
Next...you want to calculate your calories "out" or burned. This is a little more difficult. I love the polar 7 heart rate monitor which tells me the calories burned in a day as well as my target heart rate while exercising. These numbers of how many calories burned can be estimated but won't be very accurate unless weight, height, sex and age are taken into consideration for the calculation. Don't trust that treadmill at the gym that says you burned 400 calories....unless you input your personal stats--it's not accurate.
What you want to see....is the calories "in" to be at or below your rmr rate and "out" to excede the rmr.
For every 3500 calories "out" a pound will be gone.
Soooooo....if your rmr is 1500 and you eat 1500 calories a day...you need to burn an additional 500 calories per day to lose one pound per week (500 cal x 7 days = 3500 cal = one pound);
Now ....500 cals to burn over and above your rmr is very doable. Get moving. A good walk can burn 300+...taking the stairs instead of the escalator burns extra...every little calories makes a difference (both "in" and "out"...!!!)
Options:
if you can't burn 500 cals/day...then lower your calories "in" by 200 and do it that way... The choice is yours.
Don't take your calories below 1200/day tho because then your body could think it is in starvation mode and stop burning those calories.
Set a calorie range that is reasonable....ie: 1300-1500 or higher if your rmr is really high; Don't box yourself into a corner....there are days when you need those extra calories.
So...I sure hope all this make sense!
Once the math makes sense, the whole weight-loss thing makes sense.
Good luck. You can do it!
Time Flies....
Wow...I've been home a week already.
According to my scale I am down 17 pounds since my first weigh-in for Fitness Ridge. That is amazing.
Coming home and readjusting to a normal schedule is not easy and even harder, I think, when it's around the time of the Holidays.
The funny thing for me though is that I am not finding myself tempted by sweet treats or fattening things....it's like the detox from sugar and processed goods has cured me of those cravings.
Where I'm really having trouble is in the exercise department.
Yikes...I can't seem to get myself moving! I just have this desire to nest and take it easy.
We've recently had snow which of course makes walking outside near impossible....but I do have a treadmill.
**heavy sigh** ...just don't want to!
I thought for me it would be the other way around. I love to walk and exercise but can't get my butt moving.
At this stage of the game I'm not going to beat myself up but will continue to monitor my weight and calories.
I reset my polar watch to reflect the weight loss...this will give me a better picture of what calories I'm burning.
I went to shapeup.org. rmr calculator and my rmr is 1527; so anything over that amount is bonus and goes towards the 3500 it takes to burn a pound!
So...I'm gonna snuggle in with a good book and just enjoy the holiday season. We have such busy lives normally so with school out for the holidays and things a little quieter...I'm gonna kick back and enjoy!
According to my scale I am down 17 pounds since my first weigh-in for Fitness Ridge. That is amazing.
Coming home and readjusting to a normal schedule is not easy and even harder, I think, when it's around the time of the Holidays.
The funny thing for me though is that I am not finding myself tempted by sweet treats or fattening things....it's like the detox from sugar and processed goods has cured me of those cravings.
Where I'm really having trouble is in the exercise department.
Yikes...I can't seem to get myself moving! I just have this desire to nest and take it easy.
We've recently had snow which of course makes walking outside near impossible....but I do have a treadmill.
**heavy sigh** ...just don't want to!
I thought for me it would be the other way around. I love to walk and exercise but can't get my butt moving.
At this stage of the game I'm not going to beat myself up but will continue to monitor my weight and calories.
I reset my polar watch to reflect the weight loss...this will give me a better picture of what calories I'm burning.
I went to shapeup.org. rmr calculator and my rmr is 1527; so anything over that amount is bonus and goes towards the 3500 it takes to burn a pound!
So...I'm gonna snuggle in with a good book and just enjoy the holiday season. We have such busy lives normally so with school out for the holidays and things a little quieter...I'm gonna kick back and enjoy!
Tuesday, December 14, 2010
Referrals.
If you are planning on going to Fitness Ridge there is a referral program.
Mention my name: Faye Arcand and you will save $100 off your stay and I will recieve $100 on file for a future stay....pretty cool!
Mention my name: Faye Arcand and you will save $100 off your stay and I will recieve $100 on file for a future stay....pretty cool!
Monday, December 13, 2010
Are you going to Fitness Ridge? A few tips....
So I just left Fitness Ridge yesterday and I'll arrive home this afternoon. Can't wait.
So here's a few tips for you....
If I think of more I'll throw them in.
Happy Days.
So here's a few tips for you....
- there's no need to take a bunch of cash. They'll just run a tab for you at FR so anything you need or want goes on your credit card on file.
- don't bring laundry soap. There is a cupboard above the table in the laundry room (this is Utah) that is full of products that past guests have left. There is laundry soap, shampoo, blister kits, sunblock....etc. The stuff will always change but why lug heavy stuff in your bag if you don't have to. The FR store does have little boxes of Tide and Bounce for $1.
- don't bother with your high heels and fancy dresses....unless you're gonna party up in Vegas before or after. Believe me...there's no time to go out on the town while in program at FR. The same goes for all the make-up and hair stuff....bring the minimum.
- There are no safes in the room but documents such as passports/credit cards/cash etc can be put in an envelope and kept at the front desk.
- don't forget the chargers to all your electronic devices!! I forgot my ipod charger....this was a popular enough item that someone else had one but still caused me some angst before I found that person.
- clothes: winter...you need a head band to cover your ears and gloves...gets pretty chilly. Make sure you can layer becuz when that sun comes out it warms up pretty fast...especially when you're climbing a mountain.
- bring enough work out clothes so you don't have to do laundry for a few days. I went out a week before I left and bought a bunch of dry wick tops...I tried them on and liked them....then when I got to FR I didn't wear any of them becuz they felt uncomfortable and too tight. So t-shirts are always good if you're not comfortable with the tighter stuff....but t-shirts get wet and stay wet so be sure to have back up becuz you could be changing your clothes a couple times a day.
- If you have two bathing suits...bring 'em along. You'll be in the pool daily and sometimes twice a day. It's not fun to put on a wet cold bathing suit. But don't rush out and buy another just becuz you're going to FR it's really not a big deal...you can always run it under hot water and put on a wet,tho warm, suit.
- Take baby powder!! This can be a saving grace when trying to get a sports bra on after finishing in the pool.
- Don't go in looking for double digit weight loss like the Biggest Loser show. While the program is similar, it is my understanding that on the show they work out even longer than what we do at FR. An average person may do 4-6 lbs a week at FR...at least that's what I saw in the two weeks that I was there.
- They'll give you a Biggest Loser water bottle so you don't need to bring on from home.
- Don't bother bringing a bunch of books...you won't have time to read believe me. You'll be in bed by 7pm!! But if you just have to have something to read there is a small library located just off the front that has a bunch of books, dvd's ($2 for rental...unless it's a workout video) and two or three computers for the guests to use.
- Do remember your sun glasses! Very bright. Most people even wore them in the pool too.
- Try your best and don't compare yourself to others at FR. Some are very fit and others are just starting on their journey....just remember it about you and no one else.
- If you've signed up to share a room...be prepared and open minded. You don't spend a lot of time in the room with your roommate but it can still be difficult...they may snore or simply not want to talk...It can be very difficult to change rooms becuz they're packed to the rafters...so be prepared for anything and everything.
- There was only one hike (West Canyon) where I saw bathrooms. Be prepared to squat on a cactus if you have to. Bring along the small packages of kleenex.
- Take care of your feet. Make sure you have non-friction sox. This is a must. Go to a sports store and get some before coming (tho they do sell them at the FR store). The most popular brand is Wright Socks. You can get them in any running, hiking or sports store...or online. The cost is about 12-15 dollars/pair....worth every penny.
If I think of more I'll throw them in.
Happy Days.
Sunday, December 12, 2010
It's All About Eve....
So...my roommate for the second week that I was at Fitness Ridge was "Eve"....
She put up with my snoring, coughing fits and whining.
She probably doesn't know it yet but I believe that we'll be life long friends cuz I really like her. She's pretty cool in a dorky sorta way....I'm pretty sure I told her that too.
She is gonna be my Apple advisor for life and I'm even thinking that I may have to join her on one of her little half marathons that she does...only for the medals (seriously!!).
I am a firm believer that all things happen for a reason and she was thrown into "my" room for a reason. She is so caring and kind that I was sincerely impressed (I don't impress easily--I'm always sceptical) with the fact that what she presented was really what she was. There was no fake nicey-nicey crap...just a genuine person. I think I was pretty lucky to actually be able to witness that and hope that I too can learn from her and her generous attitude with a quick smile or kind word. Thanks for that Eve!
So a little about Eve! She has a twin brother named--what else?--Adam!
She is getting married in Hawaii next September.
She is a marathon and half marathon runner and completed the Las Vegas half marathon the day she came to Fitness Ridge...and only becuz she wanted the medal!
She is a nice person (and I think we actually share a lot more in common that we realize...but will have to explore that reality over time---)
That's all!
And....Here she is....
She put up with my snoring, coughing fits and whining.
She probably doesn't know it yet but I believe that we'll be life long friends cuz I really like her. She's pretty cool in a dorky sorta way....I'm pretty sure I told her that too.
She is gonna be my Apple advisor for life and I'm even thinking that I may have to join her on one of her little half marathons that she does...only for the medals (seriously!!).
I am a firm believer that all things happen for a reason and she was thrown into "my" room for a reason. She is so caring and kind that I was sincerely impressed (I don't impress easily--I'm always sceptical) with the fact that what she presented was really what she was. There was no fake nicey-nicey crap...just a genuine person. I think I was pretty lucky to actually be able to witness that and hope that I too can learn from her and her generous attitude with a quick smile or kind word. Thanks for that Eve!
So a little about Eve! She has a twin brother named--what else?--Adam!
She is getting married in Hawaii next September.
She is a marathon and half marathon runner and completed the Las Vegas half marathon the day she came to Fitness Ridge...and only becuz she wanted the medal!
She is a nice person (and I think we actually share a lot more in common that we realize...but will have to explore that reality over time---)
That's all!
And....Here she is....
My Last Day at the Ridge.
Well, my two weeks have finally come to an end.
Whatta ride!
I survived and am very proud of myself.
I weighed out this morning and here are my stats:
Weight: 7 pound loss (tho I stepped on the scale an hour later and it was actually 8! hmmm....)
7 inches forever gone!
and my BMI dropped by 2% (this means that 2% of total body fat are also gone forever!)
I didn't really go in with a goal number to reach by the end of two weeks and am not disappointed with the number (would've been nice to have a bigger number but...)...the other two numbers are much more important to health. It is really difficult to not get fixated on the weight number but concentrate on the wellness of all numbers combined.
The reality is that I survived, and I did things that I've never done before and probably never would have attempted on my own. I have made lifelong friends that I never would have met (this was a surprise for me becuz I really didn't go to make "friends"...amazing what happens when you let it!)
I feel that after two weeks I have a very strong foundation to continue on my journey and be sucessful.
Though two weeks was a long time to be away from my family, I'm glad that I stayed two for my first time there.
I feel that one week would not have been enough for me.
At the end of my first week I was so tired and exhausted that though I'd learned a lot I hadn't absorbed the lessons which I needed to get to be sucessful.
Everyone is different and must decide for themselves.
I am planning on returning in May for a one week kick in the butt and another in October (when it will also be a reunion of sorts as many of the guests I met this week have all made reservations for the same week!!)
This was an adventure of a lifetime for me made possible in part by my loving husband Michael and my son Parker. They have been holding down the fort at home and making it all work. With their love and support I was able to leave them knowing that they were ok and all would be taken care of.
That is huge....if you went to Fitness Ridge worried about what was happening at home you'd be in trouble and wouldn't get much out of the visit.
Being there really means concentrating on yourself.
So my Thanks and Hugs to my Husband and Son!! I love you both soooo much and can't wait to see you!
I boarded the 10:30 shuttle from St. George, Utah to Las Vegas, Nevada arriving safe and sound.
Tomorrow morning I return home and begin the Christmas season. Can't wait!!
~~~~~~~~~~~~~~~~~~
Here are just some random pix that I took this morning. This first one was taken in the parking lot of Fitness Ridge. It is just a reminder that this is desert country and can (and does) get very hot!
This is the road in front of Fitness Ridge....You're in the middle of no where. Definately not running down the street to get an ice cream! lol
The nearest neighbours to Fitness Ridge!
The front of Fitness Ridge.
Whatta ride!
I survived and am very proud of myself.
I weighed out this morning and here are my stats:
Weight: 7 pound loss (tho I stepped on the scale an hour later and it was actually 8! hmmm....)
7 inches forever gone!
and my BMI dropped by 2% (this means that 2% of total body fat are also gone forever!)
I didn't really go in with a goal number to reach by the end of two weeks and am not disappointed with the number (would've been nice to have a bigger number but...)...the other two numbers are much more important to health. It is really difficult to not get fixated on the weight number but concentrate on the wellness of all numbers combined.
The reality is that I survived, and I did things that I've never done before and probably never would have attempted on my own. I have made lifelong friends that I never would have met (this was a surprise for me becuz I really didn't go to make "friends"...amazing what happens when you let it!)
I feel that after two weeks I have a very strong foundation to continue on my journey and be sucessful.
Though two weeks was a long time to be away from my family, I'm glad that I stayed two for my first time there.
I feel that one week would not have been enough for me.
At the end of my first week I was so tired and exhausted that though I'd learned a lot I hadn't absorbed the lessons which I needed to get to be sucessful.
Everyone is different and must decide for themselves.
I am planning on returning in May for a one week kick in the butt and another in October (when it will also be a reunion of sorts as many of the guests I met this week have all made reservations for the same week!!)
This was an adventure of a lifetime for me made possible in part by my loving husband Michael and my son Parker. They have been holding down the fort at home and making it all work. With their love and support I was able to leave them knowing that they were ok and all would be taken care of.
That is huge....if you went to Fitness Ridge worried about what was happening at home you'd be in trouble and wouldn't get much out of the visit.
Being there really means concentrating on yourself.
So my Thanks and Hugs to my Husband and Son!! I love you both soooo much and can't wait to see you!
I boarded the 10:30 shuttle from St. George, Utah to Las Vegas, Nevada arriving safe and sound.
Tomorrow morning I return home and begin the Christmas season. Can't wait!!
~~~~~~~~~~~~~~~~~~
Here are just some random pix that I took this morning. This first one was taken in the parking lot of Fitness Ridge. It is just a reminder that this is desert country and can (and does) get very hot!
This is the road in front of Fitness Ridge....You're in the middle of no where. Definately not running down the street to get an ice cream! lol
The nearest neighbours to Fitness Ridge!
The front of Fitness Ridge.
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