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Ella MAe

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  1. Hey all, Over the past couple of months since being on OP, I have noticed the weeks I do a lot of straight cardio stuff (running, cycling) I lose far more than the weeks I do just as many AP's of other activities (karate, basketball, weights). I'm considering starting two different AP tallies per week - one for pure cardio, one for everything else. Does anyone else categorize your AP's? Love & Mangos, L.
  2. Hello all, Question: As far as I can tell, AP's are determined by your own perceived exertion rate. When I first started running I couldn't go any longer than a couple of minutes at a time and it felt like brutally hard work - gasping for air, sweating like crazy, etc. I would have rated the Intensity Level as much closer to the high range than the moderate range. A few months later, I'm up to 45 minutes at a time and its much easier - I can still talk, I don't think I'm going to be sick to my tummy, etc. Generally a lot more enjoyable. In terms of perceived exertion, I don't feel I'm working as close to my maximum, but I know I'm expending more energy to run 45 minutes than it I was running 3 minutes. As your body develops and you increase your overall fitness level and working out becomes less of a struggle, how does this impact the ways you measure your AP? It feels less intense....
  3. I love the Running Room, and I think they're started to open stores in the US. The Learn to Run with them is very similar. Week 1: Run 1 minute, walk 2 Week 2: Run 1 minute, walk 1 Week 3: Run 2 minutes, walk 1 Week 4: Run 3 minutes, walk 1 Week 5: Run 4 minutes, walk 1 etc etc. Do each session three times a week for a total of 20-30 minutes each. It slowly builds up your cardio capacity & endurance without killing you. My big tip: It ain't a race. We all have this image of runners as speedy & graceful gazelles, but that is not the reality for pretty much everyone except Olympians. Find your own pace that you are comfortable in and stick with it. I'm no faster when I'm running than I am when I'm walking, but its comfortable and I know I'll get there on my own terms. Don't try to sprint - you should be able to carry a conversation with someone while you are running. If you're gasping for air, slow down. Think of the rabbit & the hare - the ones who try to go full-out burn themselves out and can't sustain. Enjoy it - its your body and your health...no one else's.
  4. Mine flares up every once in a while too, and I appreciate how much it hurts. I developed it while doing a learn-to-run clinic and it almost made me afraid to run because of the pain that would follow the next morning. I'm assuming you have had this professionally diagnosed? If not, go to a doctor and have them take a look. It can lead to heel spurs which require surgury to get removed. A few things I've discovered: 1) Get professional insoles made for you that are designed specifically for your unique biomechanics. OTC ones are pretty much useless, and mine were covered by my health insurance plan since they are perscription. I haven't had a problem with my plantar facitis since. 2) Summer time tend to mean we women wear a lot more summery flip flops, slides and open toes shoes. Any shoes that are open around the heel move up and down with each step and hit up against your heels when you walk. I fiind that whenever I wear slides for more than a day at a time my heels act up. Try switching up your shoes or focusing on wearing proper sneakers as much as possible (even around the house) when your feet are bad. 3) Invest in a proper pair of sneakers designed specifically for whatever activities you do (run, walk, etc) and make sure they are fit by someone who really knows what they are doing and takes to time to inspect your gait in bare feet (run/walk/squat/etc) and in the shoes. If you have insoles, take them with you when you buy the shoes. They're going to be more expensive than your WalMart specials, but worth every cent. Good luck, and I hope they feel better soon!
  5. Hey Treesaw...maybe you should post the sassy pic of you from Canada Day at Ms. Eaves looking all fab? Teehee - you ROCK!!!
  6. Hello all, Just wondering if any of you do Bikram Yoga, and if so, what sort of intensity you rate it as? I had my first session last night (90 mins) and it was darn tough!! My heart rate was up & I was sweating profusely, but I'm not sure how much of that was due to the activity vs. the heat. How do you rate it? Thanks, Ella Mae
  7. Just wondering if anyone has any experience with any types of martial arts, and what they thought of them. I have taken one season of kickboxing (not the cardio kind - the real kind) and am supposed to be trying out my first session of Karate tomorrow. There are so many different types out there - what have you enjoyed/not enjoyed & why? What kind of workout are they?
  8. Funny you should ask - there's an article in the Globe & Mail today on coffee drinks. See the bottom for a table of the nutritional info of all the major brands. When coffee can break your diet By LESLIE BECK Wednesday, July 7, 2004 - Page A13 If you've traded in your hot cup of java for a creamy, chilled coffee beverage you might want to rethink your order. Frappuccinos, Chillates, and iced cappuccinos might be refreshing on a hot summer day, but low-cal they are not. If you're a daily consumer of these hard-to-resist treats, you're likely to notice the numbers on your bathroom scale creeping upwards. In fact, once you look at the nutritional information for your favourite chilled coffee drink, it might not go down so well. Consider that a 16-ounce (grande) Java Chip Frappuccino with whip cream from Starbucks delivers 510 calories, 21 grams of fat, 15 of them saturated fat, and a whopping 20 teaspoons of hidden sugar. A Tim Hortons large (18-ounce) Iced Cappuccino with cream will set you back 414 calories, 20 grams of fat and almost 14 teaspoons of sugar. Sounds like liquid dessert to me. Even a glazed donut is easier on your waistline. In fact, you'd have to eat three glazed donuts to consume the same number of calories, fat and sugar that hides in many of these all-dressed chilled coffee concoctions. It's true that a glazed donut contains unhealthy trans fat from partially hydrogenated vegetable oil, whereas blended coffee drinks don't. But sipping on artery-clogging saturated fat from whole milk and whipped cream is not much better. Nor is the bucketful of sugar these blended drinks provide in the form of syrup. Guzzle a 355-millilitre can of soda pop and you'll consume less sugar than in many of these drinks. If you live large and order a Starbucks 24-ounce (venti) Strawberries & Crème Frappuccino Blended Crème (caffeine free), you'll gulp back a hefty 21 teaspoons of sugar, the equivalent of two pops. There are ways to enjoy these cool, summery drinks without breaking your diet. For starters, skip the whipped cream and you'll save as many as 140 calories and 12 grams of fat. Next, think small. Instead of ordering the jumbo size, choose the smallest. A regular-sized 12-ounce (or tall in Starbucks lingo), will save you plenty. If you downsize from a large Timothy's Timtation (frozen cappuccino) to a regular you'll save 156 calories, five grams of fat and 21 grams of carbs. Move from a Starbucks Grande Caffè Vanilla Frappuccino, with whipped cream, to a tall sans whipped cream and you'll bank 230 calories, 8.5 grams of fat, and five teaspoons of sugar -- pretty much the nutritional content of that glazed donut. There are lighter options available. This summer Starbucks introduced its line of Frappuccino Light Blended Coffees. Made with a higher proportion of lower-fat milk and sweetened with artificial sweeteners, the grams of fat and sugar drop considerably. And let's not forget about the good old-fashioned iced latte -- simply espresso and milk poured over ice. Even if you add one packet of sugar, or one shot of flavoured syrup, you're looking at roughly 100 calories and zero fat grams (if you order skim milk). If you're not a coffee drinker, you might be tempted by one of the many blended frozen fruit drinks available at coffee shops. Tiamos, Fruizzi's and fruit smoothies may be caffeine free, but they still pack a punch. A 16-ounce Second Cup Mango Peach Fruizzi (fruit-flavoured syrup, milk and ice) packs a surprising 450 calories and almost 25 teaspoons of sugar. My advice -- order small, request low-fat milk, and skip the extras. Save your decadent dessert for a once-a-week treat.Leslie Beck, a Toronto-based dietitian at the Medcan Clinic, is on CTV's Canada AM every Wednesday. Contact her at http://www.lesliebeck.com. Coffee table Nutritional information for iced drinks provided by companies. ...............................................................Hidden Blended Coffee Drinks.....Calories.....Fat(g).....Sugar(tsp.) Second Cup Coffee Chillate...230...6...10 Second Cup Mocha Chillate...180...5...8 Second Cup Caramel Chillate...180...5...8 Starbucks Caffè Vanilla Frappuccino;;;340...3.5...15.5 Starbucks Light Caffè Vanilla Frappuccino...230...1...9.5 Starbucks Caramel Frappuccino...280...3.5...12 Starbucks Light Caramel Frappuccino...180...1.5...6.5 Starbucks Mocha Frappuccino...290...4...12 Starbucks Light Mocha Frappuccino...180...1.5...6 Starbucks Java Chip Frappuccino...370...9...14 Starbucks Light Java Chip Frappuccino...260...7...8 Tim Horton's Iced Cappuccino, 2% (18 oz.)...270...3...14.5 Tim Horton's Iced Cappuccino, cream...414...20..13.5 Timothy's Frozen Cappuccino...208...6.3...7 Non-Coffee Blended Drinks Second Cup Frrrozen Hot Chocolate...370...1.5...16 Starbucks Double Chocolate Chip Frappuccino Crème...470...12...16.5 Starbucks Vanilla Bean Frappuccino Crème...340...3.5...15.5 Starbucks Strawberries & Crème Frappuccino Crème...470...5...21 Iced Lattes Second Cup Icepresso Chiller...277...41...2 Second Cup Icepresso Chiller, flavoured...412...8...18.5 Starbucks Iced Caffè Latte, skim...100...0...2.5 Starbucks Iced Vanilla Latte skim...160...0...7.2 Starbucks Iced Caffè Americano...20..0...0
  9. I've been OP for about three weeks now and have increased my activity levels quite a bit. I've started riding my bike to work each day (a half an hour either way) which has been great, plus lifting weights. The first week & a half on the bike was brutal (sore everything) but I've felt a huge change already both while I'm riding and how I feel afterwards. Now its totally no big deal - yay! My question is concerning cross-training. I've read in lots of different places that you should mix up the types of activities you do so your body doesn't get too used to the same thing all the time. Does this apply to everyone, including beginners with 60 lbs to lose, or is it more for people with well established exercize routines? Should I be adding running on to my hour of bike riding each day? I've tried it a few times and my legs felt like lead after the bike - is that a sign I should be doing more running, or less?
  10. I have been on the plan for about 3 weeks now, and have already dropped from 199.5 to 186.5. While losing a bunch the first week is normal, I've continued to lose at least 4 lbs per week since then. I know everyone recommends losing at a rate of 1.5- 2 lbs a week to ensure a healthy metabolism, so I'm a little concerned. I'm 5"9" and am using all 24 points each day, plus an average of about half my FP each week as well. I have bumped up my activity a fair bit and am averaging arouund 15-20 AP / week, but don't always eat them all. I've also cut out all alcohol, which used to be a fair amount. Is this rate of loss something to be concerned about, or should I just thank the weight-loss goddesses for blessing me? Is it just my body celebrating the lack of beer? Has anyone else experienced this? I'm really doing this as a permanent life-style change, so the last thing I would want is to mess up my system in the process. Thanks in advance for any insight you may have.
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