LesleeInGlastonbury

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 So I looked back to the last time I blogged and it was mid summer. This was right when I started training for my Fall shows!  Diet time, lots of gym time and lots and lots of cardio.  I am off season now preparing for June shows (ahhh Summer time!) but I have also started a You Tube Channel 
Please join me - I will be doing a weekly blog on Friday! Let me know what you want to
hear!
http://www.youtube.com/all_comments?v=pyIKbvLObjA

As some of you know, I am one of the new models Allergan hired to be in their new ad campaign. I finally got a copy of one of the finished products.  They are still working on other collateral material for doc offices and patients. I will also be featured on a new Facebook page in November as well as on their lapband.com web site later this year.  So thought I would share the first of many pieces of ads I will be in!

So much has been going on since my last blog and apologize for not keeping up with the blog.  I really really need to make a more concentrated effort to do so.  

So I am now prepping for my next competitions.  Oct and Nov. Only10 weeks to go and goal is to lose about 20 lbs of fat.  Last week was week 1 of competition diet and lost 5 lbs so far - so if I can maintain a 2-3 lb per week loss, I will make it to my goal of 8-10% body fat.  Then a bit leaner for the November show!  Very exciting to see physical changes happening almost daily!

Its a challenge for sure to eat 6x a day - 145 to 165 gr protein and get in a gallon of water, but Im managing - but getting up 2-3x night to pee!

Still studying for my personal training certification - goal to be complete by Sept because I begin a 14 week course to become a Certified Bariatric Life Coach!  Im very very excited about how I can start to pay if forward!

Last weekend, I was invited to speak and MODEL at a Benefit Fashion Show which all the proceeds go directly to Walk Against Obesity then to the continued research of obesity.  I had a wonderful time and modeled some beautiful gowns by internationally renowned designer Daniela Vlad. This was my first red carpet runway event and I had a blast!  I'll post a few pictures.

Lastly, I was just asked to pose for a Rockabilly Pinup Calendar!  I start shooting in August - again another exciting project and something I would never be considered for in my former fat life!

Life is sooo good and I thank God every single day for my new life and wonder family and support system especially my husband who adores and supports me like I feel I don't deserve!

More later!!!

 I wish I had the time to devote to blogging (but I better be careful what I wish for in today's economy!).  My life has been consumed with real work and making sure my grandmother is cared for along with my own family. 

I am officially in season now training for 3 shows in the fall.  The first show is 21 weeks away.  I met with my trainer yesterday and in the past 4 weeks I have lost 2 lbs on the scale - lost 3.5% body fat and gained 4 lbs of muscle.  Its really a science in building muscle and losing fat and many trainers don't believe it can be done.  My old trainer insisted I consume 2000 calories a day and do 0 cardio to build muscle and I'm proof that not necessarily the case.

I know a lot of you are cardio junkies - and cardio has its place, but for those of you who do it every day for hours at a time and at a high intensity - you must stop the maddess.  Doing over 30 mins of cardio over your target rate will only burn muscle!  If you burn muscle you risk lowering your metabolism!!!  Please add strength training to your routine at least 3x a week.  Us ladies are stronger than we think so don't mess around with the pretty yellow and pink dumbbells, pick up the iron and PUMP IT!  I can't say this enough.

Since I am on my soap box I need to make a general comment about some other OH blogs I've read.  There are still WLS people DIETING!!!! C'mon now people - stop the maddess - this is a life style.  I see people here eating 800 calories and they are wondering why they aren't losing weight and they are suggesting they cut calories MORE!!!  Are you kidding me?????  I hope some of you are reading this.  Do you realize cutting calories to that extreme will make your body hold on to everything it can INCLUDING FAT!  Your metabolism is shot - no wonder you're taking 5 hr energy to stay awake - your body is NOT functioning correctly ALL I CAN SAY IS TO FEED IT!!!  Get your furnace fired up - let your body burn the calories.  This is  a lifestyle - can you honestly eat 800 calories the rest of your life?????  Slowly up those calories - and stop drinking your protein - you're p'ing it out in an hour before your body can even metabolize it.  EAT!  Granted protein shakes have its place too - sometimes as breakfast when our bands are too tight - sometimes right after a workout when we can't eat dinner right away - BUT NOT as a regular meal replacement. 

Also, for those (like me) who are a slave to the scale - invest in a .99 tape measure.  Measure yourself weekly - if you are eating around 1200-1500 cal AND strength training AND doing a little cardio - your tape measure will see results before the scale and those results will be more dramatic as well.  While you cannot spot reduce, strength training will reshape your body into a toned and defined one.  If you choose to do only cardio thats your choice - but I will ask you honestly if you like your results - I would bet that while you lose scale weight - your end result will be a smaller flabby of your former self.  I have watched a dear friend run pounds away and a lot of pounds at that.  Her and I weigh the same (give or take a few) and are the same height.  She is a size 10/12 and I am a size 4.  She has flabby arms and a muffin top and while a smaller version of herself (60 lbs lost) she still looks the same - so the weight loss isn't as noticeable because her shape didn't change.  

Now if I haven't gotten you to change your mind about strength training - ever look at Kelly Ripa?  She does more weight training than cardio - does anyone think she looks bulky?????  I would love her figure!  

So ladies - take half of your cardio session and pump some iron and FEED your body!!!!!

 I've had a few questions directed to me on what to eat to get in all protein.  So I found a cheat sheet I created a long time ago and I still stick to it

	Cal	Protein	Fat	Carb Total	Sugar	Comments
Breakfast Options
Greek Yogurt (Plain or Vanilla)	120	16	0	13	13	Not a good choice unless you have really good restriction; will go right through
Slow Cooked Oatmeal 1/4 c w/ 1/2 Scoop Isolyze flavored protein powder (by Species), 1 Tbsp Almond butter, flavor extract	220	18.5	8.5	17.5	2.5	Not a good choice if your really tight; This is my favorite; keeps me full and gives me my carbs for the day
1/2 c egg whites w/1 slice low fat swiss cheese melted	130	20	4.5	3	3	Good choice for everyone! I even have this for dinner!
1/2 c FF Cottage Cheese	80	14	0	6	5	Some people have problems with large curd
"Pure Protein" Peanut Butter/Choc Bar	190	20	6	17	2	This should be reserved for "on the go".  A good staple to keep in your car to avoid fast food drive thru's!
Lunch Options
Cottage Cheese Salad (1/2 c FF Cottage cheese, 2 cherry tomatoes, 3 slices cucumber (diced), chopped onion to taste, 3 oz diced ham, 1 TBSP Lite Mayo)	271	33.2	11	8.4	5	Rule of thumb for carbs - they are good if they are high in fiber and whole grains and have < 5gr sugar! But get your protein first!
1/2 c Low Fat "Old El Paso" Refried Beans; 1/4 c low fat cheddar cheese, 1 tbsp fat free sour cream	161	14	2	16	0	Pair this with a higher protein breakfast or dinner or you won't get enuf protein for the day
Tuna Salad, 1 Can White Tuna (1/2 c) in water, 1 tbsp Lite Mayo, chopped onion, 1-2 chopped cherry tomatoes	165	26	7	1	1	Excellent choice! Low Cal and high protein and just enough fat to keep you satisfied. Don't go with the Fat Free mayo all the time; the fat says "im full".
Chicken Salad (use 4 oz white breast meat) add ingredients from Tuna Salad plus a few cooked spinach leaves and process in food processor	185	30	7	1	1	Excellent choice! Low Cal and high protein and just enough fat to keep you satisfied. Don't go with the Fat Free mayo all the time; the fat says "im full".
Bean Salad (1/4 c each black beans, red beans, white beans and yellow corn add cilantro & scallions to taste) mix with 1 tbs olive oil and tbs balsamic vinegar	296	11	14.5	43	0	This is an OK choice, has lots of Fiber, no sugars; Great if you plan on working out later in the day (the carbs fill your muscles with energy) make sure your other meals are very high in protein
1 hard boiled egg, 2 tbs hummus, 9 whole grain crackers (All Bran)	185	8	11	15	3	Not a great protein choice, but good again for a pre-work out meal; get your protein from Breakfast & Dinner
Dinner Options
4 oz Salmon Filet (I like mine poached in foil with fresh herbs and a 1 tbs olive oil)	233	25	14	0	0	These are basics;  IF I have any carbs with dinner it will be sauteed spinach in a tiny bit of olive oil and garlic or romain lettuce with balsamic vinegar
3 oz Flank Steak (marinated in balsamic vinegar, olive oil and herbs)	192	22	11	0	2 comments More Stuff Mar 25, 2011  Wow time flies - i realized i didn't post for 2 weeks! Where does the time go??? My youngest turned 13 this week!  No more babies in the house! My middle turns 16 in 2 weeks!  Another driver - uuughgh and another $1,500 added to Car insurance bill! I am meeting with a new trainer on Monday - very very excited - he is a competition judge and very well respected.  He's going to re-evalute my training and nutrition program and together determine my next show and see if I should stay in BB or cross over to Figure.  Can't wait!! Tomorrow Im meeting with my potential start up affiliated for my new Integrated Lifestyle and Fitness Practice - thats starting to come together too! Oh and last week, we picked up 2 Cavalier King Charles rescue dogs to foster until we can rehome them.  Let me know if you are interested!! 0 comments Friday Back Day Mar 25, 2011  So today was a little tough as I decided to try out a new class in a nearby gym called "Strong Man/Woman".  It consisted of 4 exercises and 5 reps but it was the heaviest weight you can manage then it was followed up by Sled/Prowler pushes - I don't know how much the dang sled weighed (think football training camp sleds) but it was sure heavy.  Also had to do 5 sets of chin ups (i use an elastic band for assistance) so my back was shot today.  I didn't go as heavy as usual and probably should have done a different body part today - oh well. I did Lat Pull Downs Seat narrow grip rows Wide grip assisted chin ups 1-Arm bent rows Wide grip sweeps then worked on shoulders lateral raises military press rear delt fly Then instead of cardio, I joined my neighborhood home victory church for a little worship. 0 comments Best Cardio for Burning Fat????? Mar 08, 2011  So here's the latest craze for burning fat.  Its not actually a craze, its a scientific approach and "all the competitors" use this approach to lean down before a show - so if they do it, it must work right?  Remember, I am writing from my personal experience and knowledge I have received from my trainers the past 2 years.  Everyone's metabolism responds differently and results depend on your diet as well. In order to get the biggest bang for the buck, you do not need to spend hours on the treadmill, bike, elliptical or aerobic classes.  While you get benefits from extended cardio in the form of endurance (if you want to run marathons etc), there isn't any other health benefit you will gain from hours that you won't gain from what I am going to explain. In fact, studies show you will lose 9x more FAT using this approach! The term is HIIT - which means HIGH INTENSITY INTERVAL TRAINING (note this does NOT mean HIGH IMPACT) Here's a good link for further information: http://www.intervaltraining.net/what_is_interval_training.html Interval training is basically exercise which consists of activity at high intensity for a period of time, followed by low intensity exercise for a period of time. These 'sets' are repeated. The high intensity can be as short as 15 sec or as long as 60 sec (depends on your fitness level).  As well, your rest period needs to be between 30 sec - 120 sec - basically long enough for you to fully recover. While I could find this documented, the premise of the high fat burning principle is the amount of fat (triglyicerides) in your blood stream that your body uses for energy for high intensity training.  Each time you recover, your bloodstream is filled with fat again - to be used as your primary energy source.  Hence, the reason for allowing yourself a proper recovery time!  As you continue to train, you will notice your heartrate coming down faster and faster. Mine comes down about 20 beats in 30-40 seconds (example, @ my peak of 167, I come down to 147 in 30 seconds, then down to about 130 at the end of a minute).  Key is to watch your heartrate! When you exercise, you burn in the following order 1) Triglycerides 2) Glycogen in muscles from carbs 3) Muscle So what happens if you decide to do an hour of cardio then hit the weights? Your muscles provides the energy for your muscle to lift - result - absolutely nothing!  I've been there and done that and can honestly attest this is the absolute truth!  So please do not do cardio then hit the weight room, you will be very discouraged in your lack of results. So now what happens if you decide to lift THEN do cardio? Weight lifting is similar to HIIT, you go all out with heavy weights, then you have a 1-2 min rest period; Your body uses and replenishes Triglycerides and stored Glycogen for energy.  After a weight training session, there is little chance you have any Glycogen remaining.  Soooo if you do cardio after weight training, you will again, use muscle for energy.  Nothing gained in the muscle department on that scenario either.  However, this is where HIIT can be your friend.  You can force your body to burn fat even after a weight training session by do a 20 min HIIT session.  One word of caution, do NOT do it on a day that you trained Legs. So, is everyone ready to start HIIT tomorrow?????   1 comment Tuesday, March 8 Workout Mar 08, 2011 Today was Chest & Calves & Interval Training CHEST Incline bench press with dumbells 30lbs (each arm) x 15 reps 35 x 12 40 x 10 45x 8 50 x 6 Decline bench press with dumbells 25 x 15 30 x 12 35 x 10 Flat Bench Press with barbell 95 x 12 115 x 8 125 x 6 Cable Flies 30 x 15 35 x 12 40 x 10 45 x 7 Finished with 25 pushups (1 leg raised) Calves Seated Calf Raise 45 x 30 45 x 30 70 x 28 Calf Press (on Leg Press machine) 155 x 30 245 x 30 295 x 26 Standing Calf Raise (on smith machine) 135 x 30 185 x 30 225 x 20 Cardio Interval training on elliptical for 25 min 2 min warmup 5 incline level 9 30 sec high intensity (wasn't on a RPM machine - not sure how fast I got, but my heartrate got to 167 at the end of the cycle) 60 sec recovery (heartrate down to 130) Repeat 10 times 3 min cool down   0 comments Tuesday - Whats to Come.... Mar 08, 2011 So today i think I will write on the balance of Cardio and Weight Training I will write tonight (I have real work to do today :-( But PLEASE if anyone wants anything specific - please let me know and I will do my best to write about it! 1 comment ‹‹ prev 1 2 next ›› About Me CT Location 23.4 BMI Mar 02, 2011 Member Since Before & After rollover to see after photo Friends 122 Latest Blog 13 See I told you how bad of a blogger I am My Allergan Ad! Finally! Whats been going on.... Im such a bad blogger - GOOD STUFF TODAY Handy List to get Your Protein in! More Stuff Friday Back Day Best Cardio for Burning Fat????? Tuesday, March 8 Workout Tuesday - Whats to Come.... ×