Will this be your journey?

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GJ State of Slim group started their journey on December 2, 2013 and have lost over 175 pounds from numerous members of the support group. Members are in different stages of their journey and many with different goals to achieve.

Welcome to the Grand Junction State of Slim support group – GJ State of Slim. If you’re reviewing this you’ve been added by someone who cares about you and your health. On December 2, 2013 5 women (and one supportive husband) started our 16 week State of Slim journey to build our Mile High metabolism. It’s working!

If you want to join our group we ask that you read the book State of Slim by Holly Wyatt, M.D. and Jim Hill, PhD. It is the foundation of our journey. (We are not affiliated with state of slim and gain nothing by recommending their book or program – we just really believe it works and are passionate about it.)

This is a support group only! We do not offer medical advice. We encourage anyone to read this book and begin your journey but anyone with more than 50 pounds to lose should consult with a physician.
(Anyone joining us does so at their own risk).

Join us on our journey.

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Here are a few comments about our journeys together as the GJ State of Slim!

• I think the energy and strength are my motivator to be as healthy as possible. I had an 83 year old patient tell me the other day that if he had known he was going to live so long he would have taken better care of his body. I want to be healthy as possible as long as possible and eating fresh and exercising are the ticket….Nurse Practitioner

• Been an up and down week for me. Exercise has been hard, working between 11-13hrs per day. I need to remember my whys: 1. This is about me and not work. My work will certainly wait, no one will do it for me. As of this morning, I’m down 10.5 pounds and feel good. Next week I am certain will be better!

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• Only two days back on Phase 1 and I hit a new low.

• I really like this, remember if you overindulged one meal, don’t give up, get back on program!

• Starting week 4 of Phase 2 today, I’m down 20 and my wife is down 17…keep it up…it’s worth it.

• Day 12 for me, down 9 pounds and feel great. Monday marks my journey into phase 2, however I wondering if it’s ok to stay in phase 1 one more week?

o Yes you can. The main reason Phase II was designed at week 3 was: with no processed food, decreased sodium, no fruit, no alcohol, etc., it would jump-start metabolism with balance of carb and proteins, the meals are close to decrease hunger, stabilize blood sugar and, of course, water weight falls off so results start to happen quickly. Watch the following: 1) energy level-remember if you are sticking to portions you are consuming only about 1300 calories, men about 1500, 2) watch for cloudy thinking and being pissed off-lol; slow digesting carbs are restricted, right? and 3) if you start craving what you have cut out: chips, sugar, bread…this is typically behavioral driven thus the Indulgence Meal was designed so you fill the craving a bit by having something on day 7 to look forward to. I support you, girl!

• My man is wicked modest and private, but I’m sharing. He started SOS for a second time. After 6 weeks, he is down 19.4″, 2″ in chest and 5.5″ in waist AND he had hip surgery two weeks ago is on crutches with no physical activity!

• “The Food You Eat Can Be Either the Safest & Most Powerful Form of Medicine, OR The Slowest Form of Poison” Ann Wingren

• Finished my second go round of phase I. Since November, I have lost 13 lbs. Weight loss is usually quite challenging for me, so this is good progress. Now, into phase II, hoping to continue some more losses. Feeling good, a bit less morning fatigue.

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• I am in phase 2 and down about 15 lbs. I have learned that change takes time, enjoy the process, and sticking to the eating plan of the SOS, gives me freedom in other areas of my life.

• Phase 1 day 12, down almost 10 pounds, 4 1/2+ inches……hubby is down into numbers he hasn’t seen in years AND his blood sugar has ranged between low 90’s-115ish……it was over 200 2 days before we started!! We’ve learned that we are in control of our health & success and we are strong in many ways! Thank you for inviting us along this amazing journey!

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• Wow- I guess I have changed! Thank you Deanna for reminding me how pictures can be motivating and thank you Carol for taking the recent picture of me!

• Are your whys written down where you can see them multiple times each day? The ‘why’ is so powerful and My whys are what help me get past temptations. They help me know without a doubt I will finish what I started and then keep me going through maintenance.

How are you reminded of your whys each day?

• Well, I got on my scale today and am amazed to say I am the lowest weight I have been in 19 years. Woohoo!

• So my SOS moment today- had to show my driver’s license at the bank and I realized that I actually weigh less than what it says! Whaaaatttt???!!! Oh yeah- happy dance!!

• Good morning GJ Slimmers! Today I want to remind everyone to hydrate! We’ve been very focused on food and exercise and I’m sure you’re also drinking your water. Just a reminder – the book suggests to drink 50% of your body weight in ounces. So if you weigh 170 lbs, you need 95 oz today. If you weigh 150, you need 75 oz.

Typically in the winter I have really dry hands and chapped lips and cannot put on enough chap stick or lotion. I noticed yesterday I’m using less lotion throughout the day. My hands are still dry (comes with the dry climate we live in) but they’re not bothering me. And I have put a lot less Chap Stick on… hydrate from within! On a separate but kind of related note – my finger nails are stronger and growing.

I plan to raise a tall glass of h2O to all of you at lunch time today – cheers!

• Ladies… Today I weighed myself on the scale at the gym but it appeared broken. After a few minutes I realized – I had to set the scale down to a lower weight to make it work. First time in 8 years I’ve been here and it feels awesome. I’m here on the treadmill slugging away but movement is movement and I’m going to keep my eye on the journey ahead. Thanks to all of you for joining me on this journey.

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• I love the change I’m seeing on the inside as well as the physical change. My entire approach to health and wellness is being redefined. I think a lot more about my choices and WHY and have finally come to realize that I own my journey. Of course it helps to be a size smaller after 4 weeks .

• My husband ordered an outfit on-line for me for Christmas. I was very worried it wouldn’t fit since he went down a size. Um – it’s almost too big. SOS works. Please for those just joining us – read the book and understand what a mile high metabolism means so you can build one. It’s so much more than exercise and eating less. Exercise and WHAT we eat and when are key. Love this journey.

• You’ll see a little less of the Gj State of Slimmers this week. Everyone who started phase 1 on 12/2 lost weight, inches and most lost body fat too. First time in my history I’ve lost weight in December. Yahoo!! Next week we’re stirring it up a bit. Meet at Golds Gym at 5:45 for weigh in and a group picture, then join us for body combat at 6:00 am. Let’s start the Christmas week with sweat and encouragement! The subsequent meetings will be as scheduled at four winds. Anyone else who will be starting phase 1 after the holidays is always welcome to join our support group now.

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• Just realized that eating my chocolate muffins with oatmeal has cured cravings. I wasn’t getting the oatmeal for a few days. Can’t slack on any component of plan.

• Oh and on phase 2 we finally get to eat ostrich. Been craving that almost every day… .

• Pumpkin chili rocks! I had to speed up recipe and sauté the peppers and onion in a little olive oil- didn’t read that it was a slow cooker recipe! Plus side…I have lunch already for tomorrow!

• Never lost 6.4 pounds in one week in my life! Thanks for all the support! Ready for week two!

• We can order 12 pack of 1 pound bags and can mix cpb2 and pb2 for $80 plus shipping and tax.

Chocolate cheesecake muffins
These are modifications I made to original recipe
Vanilla protein powder and 2 tablespoons cocoa powder( didn’t have choc)
Ran out of egg whites once and used half water/3 egg whites
Increased Greek yogurt to 3/4 cup as they were dry
2 tsp cinnamon ( I love cinnamon )
1/4 tsp chipotle powder(brings out chocolate flavor, like Mexican brownies)
Baked 325 for 13 minutes
Great to mix CPB2 and frost as you go

• Doing great, you Grand Junctioners. It’s so worth following exactly, especially Phase I. You will reap the benefits. The brain power is a great effect.

• Day one complete… Not too bad food wise but I did not get in all my exercise. Tomorrow will be better. Spent the last 2.5 hours cooking and prepping food for the next few days. Made the smoothie for snack tonight with chocolate pb2… It was great!

• Good Morning Slimmers!

I have to share something with you. Last night at our meeting we talked about the guidelines of Phase 1. So I am mentally preparing to start phase 1 on 12/2. My normal routine doesn’t consist of eating breakfast an hour after I wake up. Typically I don’t eat until 8:30 or 9:00 am. This morning after getting home from the gym I immediately made a protein shake. I think this could become a regular routine for me.

What are you doing to mentally prepare for phase 1?

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o When I got home last night I started watching my taped episodes of biggest loser and the voice. At 1130 I finally went to bed. This morning when the alarm went off I started rationalizing more sleep and no walk. But then I went to my WHYs… I realized that my reasons for doing this are important enough to get up even after only 5 hours if sleep. So glad I did it.

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Are you still wondering if you should start?

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Join us!

*Photos are from Instagram – All these statements are from GJ Slimmers!

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The city by the bay ~ San Francisco!

Girls trip to have fun in the city and run the Nike Women’s Half Marathon perfect fit for my blog. Food, Drink and Fitness!

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Here we are boarding a jet plane to the West coast!

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We were luck to have our own personal travel agent with us. Tina she had us make a reservation on the Super Shuttle when we arrived in SFO to save time and money. I highly recommend this for traveling when arriving to a large city that you have never been to before. When we arrived at our hotel we were all tired and ready for sleep.

Good Friday Morning San Fran! This is the view from our hotel. Beautiful!

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The concierge helped our personal travel director giving her directions to the Nike Expo and a popular breakfast restaurant.  We walked to Lefty O’Doul’s and Irish pub. It offered a variety of things. I would say it’s an average place to eat breakfast. Very convenient  for us because it was right across the street from packet pick up.

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Packet pick up was very well-organized you checked in via computer and verified all your information. The person at the registration gave you your bib and a wrist band with your corral number. Then you move to the next line where you pick up your swag bag. Now on to the expo. Once inside the tent there is a huge marquis with names of girls checking in giving some motivation. We venture around the corner and it’s picture time!

Melissa is really running the Half not the Full!

Melissa is really running the Half not the Full!

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Other things offered at the expo were Nike shoe strings, Verizon had a sign up for guessing your mile time from mile 9-10. Whole foods gave away a protein taster and chocolate macaroons. The NUN booth had tasters of their different drinks that were going to be offered on the race course. There were other booths but we didn’t’ feel the need to wait in the huge line.

Off to the Nike store we go. On the windows of the store all of the participates names are listed.  Now it’s time to decide what to purchase for souvenirs.  Many many items to choose from. Lucky we arrived on Friday because there were still smaller sizes available. I was going to buy a pair of the Nike socks made just for this race but when I tried them on they were HUGE on my small feet. So I decided on buying a nice warm up pull over.

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Whole foods offered a free shuttle to the store for a swag bag. So we hopped the shuttle and made a few food and drink purchases. Then it was time to find Nordstrom’s. The girls wanted to do some shoe shopping. This is the place to find shoes for sure.

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Yep these boots are calling my name. I just might have to order them!

Yep these boots are calling my name. I just might have to order them!

After shopping it was time for showers and get dolled up for the theater. Unfortunately in San Fran it’s almost impossible to find a taxi especially for a party of 5.  Lucky for us Roger a limo driver was on break and took us to the sushi restaurant for a donation.

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Our walk to the Orpheum Theater from the restaurant was cold and much father then the 5 blocks that we were told. Pretty scary too! We saw the Wizard of Oz a very good production. The theater was beautiful. It was freezing cold when we left the theater and once again we were challenged to find a cab. We split up in 2 different cabs for the ride home.

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We are all early birds thank goodness because a night owl would not have liked sharing a room with us. Up early and out the door down to the Pier. The farmers market was amazing. Tons and tons of fresh fruit, vegetables, flowers, cheeses, meats a chef’s dream come true.

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We found a cute little place to have breakfast. The porridge made out of Farro was delicious and a must have. I need to learn how to make this. AMAZING! I also found the best donut EVER a sweet bread filled with Nutella YUMMO!

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Now it was time to work off some of the food we have been eating. We rented bikes for the day and headed from Pier 1 to Sausalito  over the Golden Gate bridge approximately 10 miles.  Not including the detour we took to visit Lombard street.

Walking up Hyde street to see the famous Lombard street.

Walking up Hyde street to see the famous Lombard street.

Lombard

Lombard

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We made it!

We made it!

Time for lunch!

Time for lunch!

What a fantastic day! Stopping in Sausalito for lunch and a bit of shopping then found the ferry for a ride back Pier 1.

Stay tuned for part 2!

Final Countdown!

Week 9

Day 1

Runner 1

Wow that run was a piece of cake compared to my 9 miles last week.

5 x .62 (400 M RI)

Total = 4.64 Miles

Pace = 12.20 (Includes warm up and cool down)

Day 2

Runner 2

What a killer class this morning. My favorite instructor and she played my favorite CD. One of the girls in class was like I am going to knock you out. LOL! I said you will thank me later! Boo Ya! 487 calories burned.

Day 3

I did Body Flow then 3 miles on the AMT Elliptical. I have something going on with my right hip flexor so I wanted to baby it. Deciding when to get an adjustment next week before the race.

Day 4

Learn to Run Strong sent me this! Love it!

Learn to Run Strong sent me this! Love it!

Today I ran.

5.00 Miles

Time =57:45

Pace = 11:33 (Includes warm up and cool down)

Found the groove today finally! Must have been the big ole lasagna dinner I had last night. LOL!

Day 5 & Day 6

Insanity

Insanity OMG! I am so freaking sore from that class. It’s a total love hate relationship. I was planning to rest yesterday and “The Chef” said he wanted to take a hike. So we climbed Mount Garfield. It is a very strenuous hike. For me it was the breathing and for him it was the strength in his legs just having surgery 4 ½ months ago.

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These trails are steep and challenging, and sturdy hiking shoes are recommended due to the rocky terrain and unstable footing. Despite the strenuous climb, however, hikers attest to the spectacular views at the top, making the trek well worth the effort.

 

Week 10 Race Week

Day 1

Runner 3

Does a Half Count?

Nice little run this am. Easy peasy compared to my last 2 workouts even with screaming quads. Going to the chiropractor for my hip flexor this afternoon.

6 x .25 (400M RI)

Total = 3.25 Miles

Time = 43.17

Pace = 13:19 (includes warm up and cool down)

So I’ve been thinking of how to finish off the year. I really want to build up some muscle and get some definition. So that’s my plan starting on 10/28.

This am the chef found a race called the “Mt. Garfield Grumble” basically it’s a race similar to the hike we did on Sunday and I said let’s do it and his response to me was “you are sick” lol!

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Day 2

Chiropractor popped my hip back in. It’s very tender and I totally babied it this morning in kickboxing. He also recommended I wear some compression socks on the plane so my legs don’t get fatigued. I found some of “The Chef’s” teds from surgery that I will put on under my boots.

Day 3

Body flow

Hey Hey! Bodyflow felt so good this am. Legs all stretched out.

Day 4

To be determined probably a 2 mile tempo run.

Day 5

Golden gate

Bike riding over the Golden Gate Bridge

Day 6

RACE DAY!

SF

 

San Fran training continues….

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Week 2 training! 9 Weeks until San Fran!

Day 1

Intervals today 3 x .75

2:00 RI

Total 3.78 Miles in 50:00 includes warm up and cool down. Pace = 13:13

Day 2

Kickboxing

Day 3

Body Flow done and I managed to do one scorpion push up today! Yippee!

Day 4

 Body Pump and 4 miles. Not sure running was such a good idea after BP. 4.10 miles at a  12:44 pace includes warm up and cool down! Dang I need to get a faster pace!

Day 5

8 miles Pace = 12:18

Week 3 Training!

Day 1

Kickboxing done!

Day 2

Body flow done

Interval run uugghh! This was hard after doing body flow I was so relaxed.

10 min warm up

.62

Rest .25

1.00

Rest .25

.62

Rest .25

Total =3.53 Miles

46:09

13:04 Pace (includes a 10 min walk)

Day 4

I did manage to get 10 miles on the elliptical.

Day 5

5 miles on the AMT Elliptical

Week 4 training!

Day 1

Man o Man I’ve done something to my upper back. It’s killing me! No sleep and I really didn’t think I could handle punching this am. I am hoping body flow will help in the AM if not I will be finding a chiropractor and a massage therapist to get me some relief. UUgghh! I hate these kind of setbacks.

Day 2

Up for Body Flow and

3x 1.0 Mile intervals with .25 Mile Rest Intervals

Total =4.00 Miles 48:15 Pace =12:03

Includes 5 min warm up!

My stinking back has a HUGE not on my left shoulder. I have to be sleeping wrong. Waiting for the witch Dr. to call me back so I can get fixed up.

Day 3

I didn’t get up this morning had a work function last night and my back is still jacked up. Going to see about getting into a chiropractor today. I need to get 6 miles in today at some point. It’s been a 100 every day after work so it will probably be the elliptical.

Day 4

Another rest day to see if my back will heal up!

Week 5 Training!

Day 1

Boy I didn’t want to get up this am.

3 x 1.0 miles

.25 miles rest intervals

Total Miles = 4.0

Time=46:06 (Last week same run 48:15)

Pace = 11:32 (Includes 5 min warm up)

Day 2

I’ve been going 100 mph since 4:45 this am. Started with a nice ass kicking from my favorite instructor in kickboxing!

Day 3

OH MY GAWD! I over slept this am. Never heard my alarm. I haven’t done that in a long time. I guess I must be tired. I am so sad I missed body flow. I just decided to take today as a rest day.

Day 4

Today I did my 4 miles HIIT style.

Time = 46:40

Miles = 4.16

Pace = 11:13

Day 5

10 miles planned!

San Fran Training Week 1!

I decided to blog my training for the San Fran Half so I can remember what I did! So for those of you who want to train with me let’s go!

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First day of half training! 10 Weeks until San Fran!

Day 1
10 Min Warm-up

1 Mile

400 Rest Interval

2 Miles

800 Rest Interval

.65 mile

Total = 4.90 Miles

1:02:36

Day 2
Oh my hammies are screaming today! Amazing how your body feels after one run. I did get my kickboxing in today !

Day 3
I got up extra early hoping to get my run in before body flow and when I got to the gym it wasn’t open yet. So I managed to split my run in half.

1.50 Miles 18:29

1.61 Miles 20:00

Total 3.11 Miles 38:29 for a 12:22 pace this includes my warm ups and cool downs.

Day 4
Body Pump done and Hip Hop in the evening!

Day 5
4 mile walk/ run hilly Redlands Mesa loop

Tiffany

I am on the way to…..

I recently went to a BBQ at a friend’s house with a few swim families.

One of the dad’s of a local swimmer at the BBQ developed this app.

Loopster

I’ve been experimenting with it and having some fun creating memories. 

Here is a short video of my last year of racing.

I made this is video to get me psyched up to start

training for the once in a lifetime opportunity the

Nike Women’s Half Marathon in San Francisco.

Enjoy the show and check out the Loopster app!

 

Follow me on Twitter @deeliciousmusin

To sweat or not to sweat!

During my junior high days I remember our PE teachers would stand with a clipboard marking our names off as we exited the showers.

Why you might ask? They wanted to make sure we washed the sweat off our bodies after PE. Haha back then I didn’t sweat let alone WANT to.

Until the last 6 months I didn’t sweat when working out. I am not sure if it’s due to my physical make up or the condition that I was in. Now I sweat like crazy and strive to be soaked by the end of my workouts. It’s fun to dirty the mirrors in kickboxing at the end of class.

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Time to get our sweat on this month! Half training begins March 11, 2013.

March