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| Forums: March 2010 Kickstart Forum Archive: Welcome from Lani, your fitness connection! | |||
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LaniMuelrath
 Location: California Posts: 557 |
Welcome from Lani, your fitness connection! Posted Wednesday, February 24, 2010 at 6:26 PM Yay, we're open even before March 1st! Excitement has been mounting and I know the January group has been counting down for this connection to spring to life once again - myself included. Making these dietary changes - and continuing the ones you've already implemented - is going to give you a huge point of leverage for your weight loss, body composition, and shaping goals. The other piece of the puzzle, of course, is activity and exercise! I'll be here all through March to keep fanning the flames of fitness while talking about all things good food as well. Let's go! Lani Lani Muelrath, M.A. CGFI, CPBN
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Wild4Stars
 Location: Florida Posts: 832 |
RE: Welcome from Lani, your fitness connection! Posted Wednesday, February 24, 2010 at 8:12 PM I agree, Let's go !! Vikki ~ Wild4Stars@gmail.com |
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GardenGirl639
 Posts: 3 |
RE: Welcome from Lani, your fitness connection! Posted Thursday, February 25, 2010 at 12:08 AM Hi, Lani, I followed you over here. I am presently reading Dr. Barnard's book Breaking the Food Seduction. I was a vegan for three years following Dr. McDougall's plan in the late 80's. After that I was a vegetarian for three years following my own plan which really means I was a junk-atarian. I am in desperate need of a change and am looking forward to getting back to a vegan way of eating. Elizabeth |
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| LaniMuelrath
Location: California Posts: 557 |
RE: Welcome from Lani, your fitness connection! Posted Thursday, February 25, 2010 at 9:21 AM Hi Elizabeth! So excited to have you on deck. Thanks for saying hello! There is such progress that can be made when we join forces, so you are smart to do so. As you may know, we are just wrapping my February Love Your Body Boot(y)Camp Online Class and a strong element of that venture was stepping up to the plate on dietary change. This made such a huge difference with inch and weight loss, as well as well-being and we progressed from eliminating highly processed foods to cutting oils, cheese, and now many of the women in the group are edging out dairy more and more as they are getting such good results. And many of these women had not even thought of doing this before it was cultivated as part of our goals for the group. It was a 28 Day Kickstart! Along with weekly exercise goals, it's been quite a powerful process. That's why it's good to be so enthused about the 21 day process. You really can change some things - kickstart them - and get good results that help move you forward. My, early in the day for a mini lecture! There you have it! Welcome again, Lani Muelrath, M.A. CGFI, CPBN
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| smack2274
Joined: 02/25/10 Posts: 7 |
RE: Welcome from Lani, your fitness connection! Posted Thursday, February 25, 2010 at 2:38 PM Hi Lani ! I followed you over from Booty Camp! So glad to see you here! Still continuing on the vegan diet (although co-workers are commenting that all the vegans they have known have looked drawn and pale and not healthy or vibrant due to lack of protein and diary). I said, let's see what I look like in 3 months and then we can discuss it. I think they are afraid I am going to take away their carcass and baby cow juice! Anyway, I am adjusting and feel very glad about making the commitment! Sharon |
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| LaniMuelrath
Location: California Posts: 557 |
RE: Welcome from Lani, your fitness connection! Posted Thursday, February 25, 2010 at 2:44 PM Hey Sharon, yippee, so glad to see you here! I had a feeling.... That "drawn and wan" comment just cracks me up. I know plenty of SAD eaters who look FAT and wan, you know? Come on! And not all vegan diets are created equal. We can eat fries and coke 3 times a day and be vegan, but that's not what PCRM is all about anyway. I know. People can feel like your choice threatens their bad habits, but that's about them and not you. And that's why it's so great to have a place to hang with like- mindeds, right? Is like-mindeds a word? Oh well, you know what I mean! Cheers! Lani Muelrath, M.A. CGFI, CPBN
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| smack2274
Joined: 02/25/10 Posts: 7 |
RE: Welcome from Lani, your fitness connection! Posted Thursday, February 25, 2010 at 2:53 PM Lani - I made that same argument, and I used your vibrant, lean life at 5_ years young as an example! So glad to have you as a mentor, and to have access to forums like this one to inform and direct. It does make it easier to have the support and go to. I had a beautiful plate multiple colors - red, yellow peppers, purple onions, cucumbers, romaine lettuce, cherry tomatoes with toasted whole wheat pita and some barley/mushroom in contrast to the prefab, processed gyro (22 g of fat/40 g of cholesterol) they were eating. I sound so self-righteous! I am so glad! Thanks for the warm welcome - I am looking forward to the next 21 days and then on to the May series with you doing the work, yay! Sharon |
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| kclayton
Joined: 02/25/10 Posts: 33 |
RE: Welcome from Lani, your fitness connection! Posted Thursday, February 25, 2010 at 3:16 PM Lani, Hi, I have been trying to find out the answer to a fitness question. Can you help? When I first started trying to become more healthy I bought a heart rate monitor and figured out my target heart rate/anerobic threshold, etc. Then, I really didn't like it and it didn't work well at the gym (I guess there was too much interference.) But lately I've wanted to try it again. When I put it on, I have an almost impossible time getting up to what my old target heart rate/anerobic threshold was. So my question is this - As you get healthier (I've gotten much, much more active since the last time I tried it and I've lost 75 pounds), does your resting heart rate go down? Should my target heart rate be going down as I'm getting in better shape? How do I know what heart rate I should be trying to get to while doing aerobic exercise to loose the most weight? I still have another 20 pounds to go, and I'm not sure that I'm working out hard enough, but when I try to do it with the heart rate monitor I feel like I might pass out before I get my heart rate up high enough. I hope this makes sense and that you know the answer. I've asked several trainers at my gym and they just look at me like I'm crazy. Right after they tell me that I'll never be able to build any muscle on a vegan diet! |
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| LaniMuelrath
Location: California Posts: 557 |
RE: Welcome from Lani, your fitness connection! Posted Thursday, February 25, 2010 at 3:42 PM kclayton wrote: As you get healthier (I've gotten much, much more active since the last time I tried it and I've lost 75 pounds), does your resting heart rate go down? Should my target heart rate be going down as I'm getting in better shape? How do I know what heart rate I should be trying to get to while doing aerobic exercise to loose the most weight? I still have another 20 pounds to go, and I'm not sure that I'm working out hard enough, but when I try to do it with the heart rate monitor I feel like I might pass out before I get my heart rate up high enough. I hope this makes sense and that you know the answer. I've asked several trainers at my gym and they just look at me like I'm crazy. Right after they tell me that I'll never be able to build any muscle on a vegan diet! Yes, as you get more conditioned your heart gets used to the workload (stronger) and your heart doesn't need to work as hard to accomplish what used to be more difficult. You're getting conditioned - this is a good thing! Make sure the heart rate monitor is attached in the right place. And actually, the rate of perceived exertion is often a better tool - striving for 6 - 8 out of max of ten, depending. If you want to be in "aerobic" zone, you should be able to lightly converse, but short sentences only before you take another breath! Diet is the biggest part of fat loss, so you're smart to be paying attention to that. Exercise burns calories, builds muscle, detoxifies, builds vitality and confidence. You will want to add resistance training of some sort, too - whether with extra weights or just body weight as resistance. This is important in building muscle and overall healthy metabolism. Plus, when you DO exercise muscle, that is when you really keep the calories flying off. And don't believe that nonsense about can't build muscle on plants. Hogwash! I know you know, I'm just saying Lani Lani Muelrath, M.A. CGFI, CPBN
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| LaniMuelrath
Location: California Posts: 557 |
RE: Welcome from Lani, your fitness connection! Posted Thursday, February 25, 2010 at 3:42 PM smack2274 wrote: Lani - I made that same argument, and I used your vibrant, lean life at 5_ years young as an example! So glad to have you as a mentor, and to have access to forums like this one to inform and direct. It does make it easier to have the support and go to. I had a beautiful plate multiple colors - red, yellow peppers, purple onions, cucumbers, romaine lettuce, cherry tomatoes with toasted whole wheat pita and some barley/mushroom in contrast to the prefab, processed gyro (22 g of fat/40 g of cholesterol) they were eating. I sound so self-righteous! I am so glad! Thanks for the warm welcome - I am looking forward to the next 21 days and then on to the May series with you doing the work, yay! Sharon I'll be right over for lunch! Lani Lani Muelrath, M.A. CGFI, CPBN
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| smack2274
Joined: 02/25/10 Posts: 7 |
RE: Welcome from Lani, your fitness connection! Posted Thursday, February 25, 2010 at 4:03 PM Lani - Come on over, but bring your snow shoes! We are expecting 10 inches by morning! HA! |
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| kclayton
Joined: 02/25/10 Posts: 33 |
RE: Welcome from Lani, your fitness connection! Posted Thursday, February 25, 2010 at 4:14 PM Lani, Thank you so much for responding to my question. I really appreciate it. So, I understand what you are saying about my heart rate. And, I think I might just stick to the perceived exertion scale. But if I do try the heart rate monitor again, does that mean that I should try to work even harder to get it up into the 155ish range, even though my perceived exertion is at an 8 or 9? I'm also doing strength training, and I have definitely gained muscle on the vegan diet! I still have a long way to go, and I know I need to focus more on it, but I'm getting there. Whenever the trainers tell me that my diet is ridiculous, I just say "Well, I've lost 75 pounds in a year. I feel great and I can now run a 5K and do pushups. I couldn't do any of that a year ago. So I think I'll stick with it." If they keep it up, asking how many of their clients lost 75 pounds in the last year usually shuts them right up. |
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| smack2274
Joined: 02/25/10 Posts: 7 |
RE: Welcome from Lani, your fitness connection! Posted Thursday, February 25, 2010 at 4:22 PM kclayton wrote: Lani, Thank you so much for responding to my question. I really appreciate it. So, I understand what you are saying about my heart rate. And, I think I might just stick to the perceived exertion scale. But if I do try the heart rate monitor again, does that mean that I should try to work even harder to get it up into the 155ish range, even though my perceived exertion is at an 8 or 9? I'm also doing strength training, and I have definitely gained muscle on the vegan diet! I still have a long way to go, and I know I need to focus more on it, but I'm getting there. Whenever the trainers tell me that my diet is ridiculous, I just say "Well, I've lost 75 pounds in a year. I feel great and I can now run a 5K and do pushups. I couldn't do any of that a year ago. So I think I'll stick with it." If they keep it up, asking how many of their clients lost 75 pounds in the last year usually shuts them right up. Kclayton - Congrats! That is sooo great and inspiring to me as I am just beginning! My youngest son works at a fitness center and is surrounded by the trainers that are drilling the protein mantra into his head, so we are butting heads on that issue right now. I love hearing about your success! Sharon |
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| LaniMuelrath
Location: California Posts: 557 |
RE: Welcome from Lani, your fitness connection! Posted Thursday, February 25, 2010 at 4:25 PM kclayton wrote: Lani, Thank you so much for responding to my question. I really appreciate it. So, I understand what you are saying about my heart rate. And, I think I might just stick to the perceived exertion scale. But if I do try the heart rate monitor again, does that mean that I should try to work even harder to get it up into the 155ish range, even though my perceived exertion is at an 8 or 9? I'm also doing strength training, and I have definitely gained muscle on the vegan diet! I still have a long way to go, and I know I need to focus more on it, but I'm getting there. Whenever the trainers tell me that my diet is ridiculous, I just say "Well, I've lost 75 pounds in a year. I feel great and I can now run a 5K and do pushups. I couldn't do any of that a year ago. So I think I'll stick with it." If they keep it up, asking how many of their clients lost 75 pounds in the last year usually shuts them right up. You will feel like you have to work harder, but also check with health care provider on exertion. (Disclaimer in place!) Remember that aerobic training zone is 65- 85% of your max heart rate, which is 220 minus your age. These are general figures. And it is very possible to gain on a vegan diet. Some people are most successful when they eliminate free fats, high fat foods, and eat fiber-full, unprocessed foods. Yet have patience and congratulate yourself on the losses so far, congrats! Lani Lani Muelrath, M.A. CGFI, CPBN
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| kclayton
Joined: 02/25/10 Posts: 33 |
RE: Welcome from Lani, your fitness connection! Posted Thursday, February 25, 2010 at 5:34 PM Lani, Thanks so much. I really appreciate it. I think I understand now. Sharon, good luck. I started this whole vegan thing last year after reading Dr. Barnard's book about Breaking the Food Seduction. I do try to make sure I get protein. I eat a little peanut butter on my toast in the morning. I eat beans with my salad at lunch, and I always include some protein with dinner, but I definitely can tell that I've built muscles. I'm much stronger than I used to be. You wouldn't believe the reaction of the head trainer at my gym when I told him I was a vegan. It's amazing to me that they know so little about it. |
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| smack2274
Joined: 02/25/10 Posts: 7 |
RE: Welcome from Lani, your fitness connection! Posted Thursday, February 25, 2010 at 5:43 PM Kclayton - Breaking the Food Seduction is on my list of books - right now I am reading the E-2 Engine Diet (I might have that incorrectly titled :roll Sharon |
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| Wild4Stars
Location: Florida Posts: 832 |
RE: Welcome from Lani, your fitness connection! Posted Thursday, February 25, 2010 at 6:15 PM "Eat To Live" by Dr. Fuhrman is one of my all time favorites. It's an easy, common sense read. It's one of the things that got me on the vegetarian path, and it's also supportive of a vegan diet. His basic philosophy is nutrient density. NO EMPTY CALORIES ! I recommend his books to anyone! Vikki ~ Wild4Stars@gmail.com |
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| kclayton
Joined: 02/25/10 Posts: 33 |
RE: Welcome from Lani, your fitness connection! Posted Thursday, February 25, 2010 at 7:24 PM I've read all 3 - Breaking Food Seduction, the E2 diet, and Eat to Live. I went thru a kind of reading frenzy when I first started and read everything I could get my hands on. I really liked Breaking the Food Seduction best. It was the one that really spoke to my personal experience the most. I hate to admit it but I found both E2 and Eat to Live to strict for me. I started eating a low-fat vegan diet because nothing had ever worked for me before and I had really horrible food cravings. When I started eating this way, I started loosing weight and my food cravings were substantially reduced. The next book I want to read is Thrive, about Brendan Frazier, but I hear he recommends lots of supplements, which I'm just not going to do. I really believe that if we eat right, we can get all our nutrients from food. I do take a multi-vitamin though with B12, just to make sure, but I'm not going to start protein powders, even though they do have some non-whey ones. I really think different things work for different people. I have tried to incorporate things from E2 and Eat2Live into my diet, but I can't seem to stick with either. Kathleen (sorry just realized that I had been neglecting to sign my posts - didn't mean to be rude) |
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| GardenGirl639
Posts: 3 |
RE: Welcome from Lani, your fitness connection! Posted Thursday, February 25, 2010 at 8:53 PM Thank you for the welcome, Lani! I'm excited! I am loving Breaking the Food Seduction. Great book and very helpful. |
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| TJGayton
Joined: 02/26/10 Posts: 9 |
RE: Welcome from Lani, your fitness connection! Posted Friday, February 26, 2010 at 1:42 AM This is my first post. I am excited to start the program. I just ordered running shoes and an underwire sport bra. The running shop didn't have my sizes in stock. I am 40 DD bra and I guess there are not too many runners that size. lol I won't be that size for long either after following this program. I am surrounding myself with whole food, positive-minded people, podcasts, books, etc. Still have negative sabatouers at home and at work. I set these forums to come to my email address so I have everyone's words of wisdom, concern and support coming at me when posted. Good luck to all of us! It is time to walk the walk. Thanks, in advance, for holding my hand through this! |
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and the book by Dr. Fuhrman - Eat to Live. I am surprised that I am committed to this, and even more surpised that I am enjoying it! My protein has been veggies, peanut butter, beans, whole grains - I have more energy and a clearer head. If one more person tells me to add some protein powder (whey) to my food, I think I am going to whack them with my cucumber - just kidding | New Topic Reply Subscription Options |
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