VP Health & Fitness

VP Health and Fitness has been nominated for a 2008 Bloggers Choice Award in the category of Best Health Blog. 

I NEED YOUR VOTES!!!!!! 

This means you will need to click on the badge below and vote.  Voting requires you to sign up — this is super easy and DOES NOT MEAN they will send you anything.  You have to do it to vote.  PLEASE PLEASE PLEASE PLEASE PRETTY PLEASE??  (Am I begging?!  Yes, I believe I am.) 

For reference, last year’s winners for Best Health Blog were: 1st place with 212 votes was Scienceroll.com, a journey inside genetics and medicine, 2nd place with 178 votes was Fitsugar.com, about fitness and celeb fitness, and 3rd place with 125 votes was Fightingfatigue, a blog that provides support and information for those who suffer with Chronic Fatigue Syndrome.

So, again… I would appreciate your support! 

Thanks!

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Just in time for the new year & the Turbulence Training Transformation Challenge.

I’m sure this is how my belly fat will be feeling once I start my TT workouts again.

Enjoy!

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A Letter from Your Belly Fat
By: Craig Ballantyne, CSCS, MS

Dear Friend,

This is a letter from your ol’ pal, belly fat. We had a great run this year, didn’t we? Lots of good times, great food, and plain ol’ sitting around eating too much.

Well, I’m thinking about sticking around another year if you don’t mind. But you might need to get a bigger pair of pants, as I was thinking about expanding my place down here.

So do me a favor, avoid that interval training you were thinking of doing. The last time you did that stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, “Help me, I’m melting!”?

Instead, stick to that slow cardio stuff. Sure I get a little sweaty, and the ol’ brain up there thinks it’s doing “a real fat burning workout”, but it’s never enough to melt me outta here.

Another thing, keep listening to those experts who say strength training doesn’t burn body fat. Since research shows they’re wrong, if you added strength training to your program, you’d practically need to throw me a going away party!

After each one of those superset workouts you tried last January it felt like someone lit a match under our collective butt. I was burning up down here!

But boy oh boy, I sure was glad you gave that up and went back to just lifting utensils and not dumbells. Otherwise we wouldn’t have been able to celebrate another summer together this year.

Sometimes I wonder, what did you ever do in college without me, your trusted belly fat? Back then, you were probably one of those people that couldn’t wait to get to the beach to show off your body, not like these days.

Nope, stay in the shade and keep the cover-up clothes on, that’s the way to go now. Besides, its a lot closer to the cold beer and the BBQ when you’re sitting in the shade avoiding all the fun down on the beach.

Well, it sure was good catching up with you. I’m sure we’ll be in touch more often, as long as you stay away from that Turbulence Training workout routine.

Brings a tear to my eye whenever I even think about that workout program and all the belly fat it’s burned. Heck, it’s fried more belly fat than a frying pan!

So again, if you want to keep your dear old belly around for another year and another summer, don’t use Turbulence Training - otherwise, its all over pal, and you’ll never see me again.

Belly Fat says, “Don’t use this” ==> http://www.turbulencetraining.com

Your friend and spare tire,

Belly Fat

PS - Seriously, don’t go near that Turbulence Training program unless you want to see me, Thunder Thighs, Manboobs, Jigg Lee Arm Fat, and Luv Handles pack our bags and hit the highway.

It will be a sad farewell, and you’d be stuck with ripped abs, gorgeous glutes, and toned arms, and you know how much attention those guys get from the opposite sex. Who needs it, I say.

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training

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At this time of year, we can use every last tip to help avoid holiday weight gain.

So here are 5 more fat loss tips for beginner & advanced readers.

==============

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

1) No liquid calories (with the exception of a post-workout drink).

Get rid of all the juices, the sodas, and the sports drinks. Liquid sugar is the last thing you need when you are trying to lose fat.

You must also limit your alcohol intake - especially if you are adding mix to drinks…that is a double calorie bomb! A single “Jackand Coke” is over 200 calories (100 calories from booze and 100 calories from mix).

2) No fast food.

Do not eat at fast food restaurants. Even if you choose what you think is healthy, remember this:

Fast food restaurants are all about profit.

And in order to profit while giving you cheap, quick, and easy to prepare foods, the quality of the food ingredients will be poor - especially the protein.

Now you might have read that you can still make healthy choices at fast food restaurants. But you know what, that’s just politically-correct opinion. If it’s fast food, it’s poor food.

Walking into a burger joint and grabbing a chicken breast on a white bread bun with a piece of old lettuce and a half-green, half-pink tomato is “barely” healthy eating.

The politically-incorrect truth is that it’s going to take time and effort to eat properly. You will have to plan, shop, and prepare healthy meals. You will have to spend time cleaning, cutting, and cooking your food. That’s the truth.

But believe me, it will taste so much better than fast food, and healthy eating will make you more alert. Eating fast food will make you feel terrible, and will make you want to have an afternoon nap at your desk.

Make one small improvement to your nutrition everyday for the rest of your life.

3) Eat more fruits and vegetables.

If you are eating 2 servings per day, then go up to 4 servings per day by the end of the week. And even if you think you are doing great by having 5 servings per day, you still need to double that (take 2-3 weeks to work your way up to 10 servings per day).

Stick with fiber-rich fruits and vegetables - organic if possible.

4) Eat 1oz of almonds or walnuts per day (1/2 oz in the AM, and the other half in the afternoon).

Most nuts are roasted in oils (possible source of trans fats), so stick to natural or dry-roasted nuts.

Don’t panic…this small amount of nuts won’t make you fat, but will fill you up and help you lose weight.

5) Be consistent with your workouts.

And make sure the workouts are efficient and effective. To make it easy for you to follow, stick with the Turbulence Training fat burning workout system.

It doesn’t matter if you train in the morning before or after breakfast, or at night before or after dinner, or at 1pm on days when the moon is in line with Saturn…don’t worry about the details, just train consistently.

Click here to get Turbulence Training
==> www.TurbulenceTraining.com  

6) BONUS TIP: Go for a walk after lunch or dinner (or anytime you eat a big meal). Research shows this will help you control your cholesterol and triglycerides, plus any movement is better than sitting around watching the TV and snacking.

Improve your lifestyle everyday,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

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Nothing gets people to take action like a deadline. Setting goals is not a bunch of fairy tale dreaming…

Research shows that people who write down their goals succeed more often than people who don’t write down their goals. It’s that simple.

This project is my attempt to successfully finish many things that I have been holding off because of procrastination and other various reasons. 

The Mission:
Complete 101 preset tasks in a period of 1001 days.

The Criteria:
Tasks must be specific (ie. no ambiguity in the wording) with a result that is either measurable or clearly defined. Tasks must also be realistic and stretching (ie. represent some amount of work on my part).

Why 1001 Days?
Many people have created lists in the past - frequently simple goals such as new year’s resolutions. The key to beating procrastination is to set a deadline that is realistic. 1001 Days (about 2.75 years) is a better period of time than a year, because it allows you several seasons to complete the tasks, which is better for organizing and timing some tasks such as overseas trips or outdoor activities.

For more information, or to get ideas to creat your own 101 list,  LOOK HERE.  

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Vilma’s 101 in 1001 List

• Start Date: Monday, October 1st, 2007
• To be completed by: Monday, June 28th, 2010

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Spiritual

1.  Read & Study the Entire Bible

• <in progress>

2.  Play guitar at church

3. Set up & Organize youth group files & documents

4.  Set up & Organize a system for Praise & Worship music for vocalist.

Home & Organization

5. Transfer all VHS tapes I have to DVD.

6. Organize all hardcopy photos in designated themed albums.

7. Scan, save & organize all hardcopy photos.

8. Organize all digital photos in online album (either picaza or gallery)

9. Start AND Finish Wedding Scrap book 

10. Create & mail out newletter update with wedding pictures to friends & family

11. Organize Manually entered foods & Food Groups on my Sparkpeople nutrition tracker

• <in progress>

12. Organize/reduce my Categories section on my blog, update links on my blog 

• <in progress>

13. Organize & update all family and friends birthdays in one area (notebook or computer program)

14. Organize all family and friends addresses & contact information

15. Re-Organize Pantry

• [DONE] November 24, 2007 - pictures coming soon!

16. Re-Organize Spice Cabinet

17. Organize Files in File Cabinets

18.  Organize Cookbooks & all recipes

Finances

19. Pay off all immediate debt (credit cards, car loans, personal loans, collections) using the Debt Snowball system 

• <in progress>

20. Qualify for our 1st home loan

21. Put away $1000 in the Emergency Fund

• <in progress>

22. Save $3000 for trip to Ecuador

• <in progress>

23. Set up an automatic savings plans with ING Direct

• [DONE] October 1, 2007 -Setup various savings accounts

24. Create a personal budget worksheet that will help me implement the “envelope” system

• <in progress>

25. Figure out a way to not be insanely stressing out over money, the budget and finances every month.

• <in progress>

26. Update online bill pay & automatic payments for every financial account we have

• [DONE] November 1, 2007

27. Start a “blogging away debt” online blog

Education

28. Apply and pay for an Associate Degree Certificate from El Paso Community College

29. Finish BS Degree in Management/Health Care from Park University

• <in progress>

30. Finish BS Degree in Exercise Physiology from the University of Texas at El Paso

• <in progress>

31. Order Study Materials for personal training certification, study & receive certification

Health & Wellness

32. Get to my goal weight & body fat of 140 lbs/18% BF.

• <in progress>

1. Mini Goal #1 (180 lbs)
2. Mini Goal #2 (170 lbs)
3. Mini Goal #3 (160 lbs)
4. Mini Goal #4 (150 lbs)
5. Mini Goal #5 (140 lbs)

33. Update my Stats & Measurements once I reach mini goals/milestones

34. Take progress pictures when I reach mini goals/milestones

35. Play in a womens volleyball league again

36. Improve my tennis serve and backhand

37. Run 2 miles without stopping… in under 20 minutes

38. Do 30 perfect REGULAR push-ups in a row

39. Do 30 chinups/pullups

40. Bench Press 135 lbs (the Bar and two 45 lbs, one on each side) at least 8 reps

41. Learn basic power lifting moves

42. Start & Finish a turbulence training routine without missing workouts

43. Start & Finish the p90X program without missing workouts

44. Start AND finish a tooth whitening regime.

45. Get a professional massage

46. Buy new and stylish glasses

Business

47. Replace my part-time income

48. Put business finances on some sort of accounting software

Personal

49. Keep up with my journal and include this list with photos when I have accomplish something off my list

• <in progress>

50. Create my own personal website with the website address http://www.vilmaperez.com

51. Buy a piece of really expensive chocolate just for myself, and enjoy it.

52. Get really high thread count sheets.

53. Read a really good book all at once, only getting up to pee & eat.

54. Make an outfit using a sowing machine, a pattern, and fabric

55. Go to my 10 year high school reunion

56. Build a sleeping regimen (pattern) and strive to get at least 7 hours of sleep every night.

• <in progress>

57. Go on a shopping $500 shopping spree!

Family/Marriage

58. Have baby #1

59. Reserve Baby #1’s own domain name

60. Start a college fund for Baby #1

61. Help out my parents in organizing their garage & having a garage sale

62. Help out my parents in cleaning their back yard

63. Give my sister a room makeover

64. Give my parents a room makeover

65. Give my dad an office makeover

66. Spend at least one night in a really classy hotel and order room service with hubby

Books, Movies & Music:

67. Catalog or record all the books I read/have read. (Bookpedia)

68. Watch a old movie (1990 or older) at least every 3 months.

69. Attend two live Christian Concerts

70. See at least one band I’ve never seen in concert - live.

71. Re-read the LEFT BEHIND series of books and make sure I own all of them!

72. Read all books by Max Lucado and make sure I own at least 50% of them

73. Buy an iPod or similar device

74. Improve my guitar skills and take guitar lessons

Food, Cooking & Dining

75. Buy and ice cream maker.

76. Make 5 different healthy protein homemade ice creams with my ice cream maker.

77. Make lasagna from scratch.

78. Make enchiladas from scratch.

79. Come up with a delicious healthy recipe for biscuits.

80. Cook, eat & take pictures of ALL the recepies in Rachel Ray’s 365: NO Repeats Cook book.

81. Come up with a delicious and healthy recipe for chocolate protein cookies

82. Try one new recipe every month that i’ve never tried or made before (Rachel Ray’s 365: NO repeats cook book does NOT count!)

Travel

83. Go tent camping

84. Go to San Antonio

85. Go to Puerto Peñasco

86. Take a weekend Road Trip

87. Visit a state or country I’ve never been to before

88. Go to Cedar Point

89. Take a trip to my homeland - Ecuador

90. Take a skiing/snow tubing trip

91. Go to the Grand Canyon

92. Hike one of our El Paso Rocky Mountain trails

Miscelleneous

93. Buy a new (over 8 mp) digital camera

94. Wear a bikini. In public. <Why did I put this one on here? I’m an idiot.> 

95. Go bungee jumping

96. Go to a professional sporting event

Just Because i’m nice like that…
 
97. Bake a themed birthday/celebration cake for someone.

98. Donate blood four times.

99. Do 10 Unsolicited VERY NICE THINGS for friends or strangers.

100. Register at www.wearewhatwedo.org and do 20+ actions.

101. Do 10 superfun out-of-the-ordinary activities with hubby that he’s not expecting.

===============

More than 2.75 year goals:

1. Pay off all school loans
2. Have baby #2
3. Travel to every state in the US
4. Attend the French Open (tennis)
5. Travel to Europe

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This is an update to the post, How much should we be eating?

I have been doing some research on the Harris-Benedict formula to calculate how much I should really be eating and if it was the most accurate formula currently in use.

I found it that this formulas is very old (1919) and from personal experience & what I have read, actually calculates my calories to be consumed a lot higher that what I should really be eating. Not, good!

There is a more updated formula called the The Mifflin formula or sometimes also known as the Mifflin-St Jeor Equation which can be calculated manually.

The Medical Branch of the University of Texas states that the Mifflin–St. Jeor equation (3) for men and women are as follows:

• Men
  • Energy expenditure = 5 + 10 x weight in kg + 6.25 x height in cm – 5 x age in years
• Women
  • Energy expenditure = -161 + 10 x weight in kg + 6.25 x height in cm – 5 x age in years

You then need to multiply this by a figure determined by your activity level to get your required energy intake.  Not sure how reputable the following site is, but you can see more information on the mifflin formula on this page.

Hope this helps,

~ Vilma

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I never in my life thought someone would want to know my weight loss story or even feature it on another website… but they do & i’m glad that I was given the opportunity to share what has worked for me so far.

My story has been featured on the WLTips.com homepage and you can check out my interview by clicking on the banner below:

If that doesn’t work, copy and paste this address on your address bar: http://www.wltips.com/Vilma-Perez.html

To your health!

~ Vilma

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