The fourth weigh-in took place last night at the firehall and the weight loss is still going strong! This week, there were 34 weigh-ins and the total pounds lost was 50 lbs! This brings up the total to 215 lbs! Well done guys! We had a great meeting about learning how to read nutrition labels and using them to decide which types of food are worthwhile to eat. We had some great discussion around the table and everyone participated in a practice exercise. Many were shocked by how the serving size made such a difference in total calories, fat and sodium! I also showed the group a bag with 12 teaspoons of sugar in it... the amount in a can of Pepsi! (42 grams)
We also discussed what types of fat to watch out for, and how you need to check labels to see what is actually in Non-fat products. Did you know that if something is non-fat, they have to give the product flavour some other way, and usually that is by adding more SUGAR or SALT?
Other points covered - margarine vs. butter
- how sodium increases blood pressure
- how to watch out for cereals high in sugar and salt
- how to make the most of your calories
- the red meat debate
- how much saturated fat is in 2% milk
Lots of good stuff. Please visit the website from the previous post for more practice on reading labels and some quizzes if you missed this week's meeting.
The biggest losers this week were 1. Gail S. - 2.20%, 2. Toni D. - 2.16%, and Jennifer S. - 2.04%. Way to go guys! A close race!
Next week the biggest loser who attends the meeting at 8:30 pm will receive a $5.00 gift certificate from Foodland!
See you there!
Thursday, May 28, 2009
Wednesday, May 27, 2009
Check it Out
Here's a fun and easy way to learn how to read nutrition labels!
Just copy this website into your browser.
http://www.cfsan.fda.gov/~ear/hwm/hwmsk03.html
Just copy this website into your browser.
http://www.cfsan.fda.gov/~ear/hwm/hwmsk03.html
Tuesday, May 26, 2009
The People of St. George are Shrinking!
** Please bring in some cardboard food wrappers, cracker boxes, bread bags or anything with a nutrition label and ingredient list so you can do the learning exercise this week**
Way to go team! Another week has gone by and this week, 40 people weighed in and lost 62 pounds! Our grand total now being 165.9 pounds in just TWO WEEKS! Wow! If that isn't inspiring to you, I don't know what is! I am very proud of each and every one of you as you all seem to be very motivated and excited to get healthy and lose some weight.
This week's Biggest Losers were 1. Kristina C. (2.56%) Congrats!
2. Dan S. (2.36%)
3. Debbie B. (2.05%)
Well done everyone! Continue to stick with it as the following weeks bring more barbeques and get togethers you need to get through by making great choices with what goes on your plate.
This week 12 people attended the meeting to do "Stetching with Anne". She showed us several stretches targeting all the major muscle groups of the body. We had a great time and many of us shared one of our goals with the group. It is great to encourage one another and share some ideas for staying healthy. So let's get that number UP this week for the meeting as research shows you lose MORE WEIGHT when you attend the sessions.
Join us Wednesday for "How to Read Food Labels" with yours truly, Shauna.
** Please bring in some cardboard food wrappers, cracker boxes, bread bags or anything with a nutrition label and ingredient list so you can do the learning exercise **
Way to go team! Another week has gone by and this week, 40 people weighed in and lost 62 pounds! Our grand total now being 165.9 pounds in just TWO WEEKS! Wow! If that isn't inspiring to you, I don't know what is! I am very proud of each and every one of you as you all seem to be very motivated and excited to get healthy and lose some weight.
This week's Biggest Losers were 1. Kristina C. (2.56%) Congrats!
2. Dan S. (2.36%)
3. Debbie B. (2.05%)
Well done everyone! Continue to stick with it as the following weeks bring more barbeques and get togethers you need to get through by making great choices with what goes on your plate.
This week 12 people attended the meeting to do "Stetching with Anne". She showed us several stretches targeting all the major muscle groups of the body. We had a great time and many of us shared one of our goals with the group. It is great to encourage one another and share some ideas for staying healthy. So let's get that number UP this week for the meeting as research shows you lose MORE WEIGHT when you attend the sessions.
Join us Wednesday for "How to Read Food Labels" with yours truly, Shauna.
** Please bring in some cardboard food wrappers, cracker boxes, bread bags or anything with a nutrition label and ingredient list so you can do the learning exercise **
Tuesday, May 19, 2009
An Awesome First Week!!
Hi everyone! You should all give yourself a pat on the back for a very successful first week! Here's a brief summary.
* One week one, 63 people registered for the Biggest Loser St. George.
* Week two- 36 people returned to weigh in and attend the meeting.
- total pounds lost was 103.4 pounds!! Way to go!
- This week's biggest loser was Murray A., who lost 3.62% of his original weight! Congrats! Runners up were Cindy B. (2.84%), Katie R. (2.8%) and Jason F. (2.78%) Well done guys!
- Natalie spoke on Proteins, Carbs and Fats and gave some sources of each
* Some people had concerns that they were hoping to receive a specific eating plan to follow. In response, I would like to say that the purpose of this club is to teach healthy eating habits and lifestyle changes, and NOT to diet! We all know that diets work when you are on them, and we have all tried "diets" before. But did you know that by educating yourself on how to make healthier choices about nutrition and exercise, you can all gain info that will last a lifetime!? Each week we will be teaching you this valuable information. Also, if you do want more specifics on meal plans, you can enter in your food info into Sparkpeople.com and click the mealplan section. Sparkpeople will give you daily meal plans and even grocery lists and recipes! Hope this helps!
Note* Following these plans is optional!
Tomorrow, bring any questions you have to the meeting.
We will see you tomorrow for a session on daily stretches to keep your body flexible.
Important!! Bring your exercise mat!! (or blanket if you don't have one)
See you tomorrow!
* One week one, 63 people registered for the Biggest Loser St. George.
* Week two- 36 people returned to weigh in and attend the meeting.
- total pounds lost was 103.4 pounds!! Way to go!
- This week's biggest loser was Murray A., who lost 3.62% of his original weight! Congrats! Runners up were Cindy B. (2.84%), Katie R. (2.8%) and Jason F. (2.78%) Well done guys!
- Natalie spoke on Proteins, Carbs and Fats and gave some sources of each
* Some people had concerns that they were hoping to receive a specific eating plan to follow. In response, I would like to say that the purpose of this club is to teach healthy eating habits and lifestyle changes, and NOT to diet! We all know that diets work when you are on them, and we have all tried "diets" before. But did you know that by educating yourself on how to make healthier choices about nutrition and exercise, you can all gain info that will last a lifetime!? Each week we will be teaching you this valuable information. Also, if you do want more specifics on meal plans, you can enter in your food info into Sparkpeople.com and click the mealplan section. Sparkpeople will give you daily meal plans and even grocery lists and recipes! Hope this helps!
Note* Following these plans is optional!
Tomorrow, bring any questions you have to the meeting.
We will see you tomorrow for a session on daily stretches to keep your body flexible.
Important!! Bring your exercise mat!! (or blanket if you don't have one)
See you tomorrow!
Sunday, May 10, 2009
A Reminder
Well, we have just finished our first weekend in our 12 week weight loss challenge! How did you do sticking to your diet on a Saturday? I know I had some difficulties as I attended a wedding Saturday and then we had Mother's Day Sunday! This week, think about how you can make healthier choices even when tempted by chocolates, rich desserts and eating out. Share your ideas with the group on Wednesday.
This past week I received the news that my beloved grandma of 83 passed away, so I am flying to B.C. on Wednesday morning to attend the celebration of her life. But no worries! The Biggest Loser meeting will still keep on going with Natalie Hughes doing an exciting talk on Proteins, Carbs and Fats! Make sure to attend and I can't wait to see you all the following week looking all slim and trim!
Some reminders... I would like to give a special shout out to Diane from St. George Fitness who so graciously offered to do all of our body composition analyses at no cost!! If you have not yet had yours done, please drop by the gym this week Monday to Wednesday, any time up to 7:30 pm. Make sure to thank Diane for her work!
Diane has also come up with an amazing offer for Biggest Loser contestants new to her gym. She is offering a gym membership for $30.00 a month with absolutely zero membership fee during the 12 weeks of the competetition! Wow! Thanks Diane!
Okay... get all geared up for the new week as you head off to work. Make sure to pack your own lunch and take lots of healthy snacks! Have a great week and I hope you all had a blessed Mother's Day!
This past week I received the news that my beloved grandma of 83 passed away, so I am flying to B.C. on Wednesday morning to attend the celebration of her life. But no worries! The Biggest Loser meeting will still keep on going with Natalie Hughes doing an exciting talk on Proteins, Carbs and Fats! Make sure to attend and I can't wait to see you all the following week looking all slim and trim!
Some reminders... I would like to give a special shout out to Diane from St. George Fitness who so graciously offered to do all of our body composition analyses at no cost!! If you have not yet had yours done, please drop by the gym this week Monday to Wednesday, any time up to 7:30 pm. Make sure to thank Diane for her work!
Diane has also come up with an amazing offer for Biggest Loser contestants new to her gym. She is offering a gym membership for $30.00 a month with absolutely zero membership fee during the 12 weeks of the competetition! Wow! Thanks Diane!
Okay... get all geared up for the new week as you head off to work. Make sure to pack your own lunch and take lots of healthy snacks! Have a great week and I hope you all had a blessed Mother's Day!
Thursday, May 7, 2009
A Great Kick-Off!
Well...yesterday night turned out to be a great kick-off evening for the Biggest Loser St. George! Forty-three people registered! Way to go guys and congratulations on taking that first step towards a healthier life! This contest is all about making changes to promote a healthy lifestyle!
Make sure you sign up for sparkpeople.com and start entering your food in each day. Don't worry... it gets easier and quicker the more you do it! I was checking out the site and noticed that they even have work-out videos right on line! There are quick little exercises you can fit into your busy day such as a 10 minute ab work-out and 5 minute butt-builders! Great stuff and all for FREE!!
Make sure you bring any questions you may have to next week's meeting which is 8:30 pm at the firehall. Join us for your weigh-in and learn some food basics: What are Proteins, Fats and Carbs?
Here is my very own "Before" photo! That's right! I am competing too!
See you next week!
Make sure you sign up for sparkpeople.com and start entering your food in each day. Don't worry... it gets easier and quicker the more you do it! I was checking out the site and noticed that they even have work-out videos right on line! There are quick little exercises you can fit into your busy day such as a 10 minute ab work-out and 5 minute butt-builders! Great stuff and all for FREE!!
Make sure you bring any questions you may have to next week's meeting which is 8:30 pm at the firehall. Join us for your weigh-in and learn some food basics: What are Proteins, Fats and Carbs?
Here is my very own "Before" photo! That's right! I am competing too!
See you next week!
Tuesday, May 5, 2009
See you Tomorrow!
Tomorrow's the big day! See you at the firehall between 7:45 and 8:30 pm for weigh-in and registration! The meeting will begin at 8:30.
Don't forget to bring your journal! And also, don't forget to get your smile on and comb your hair for your "Before" photo! Let the Kodak moments begin!
See you there!
Don't forget to bring your journal! And also, don't forget to get your smile on and comb your hair for your "Before" photo! Let the Kodak moments begin!
See you there!
Friday, May 1, 2009
Only 5 days Until Kick-Off!
Hello everyone! I hope you are all gearing up for what is going to be an exciting journey into health! Only 5 more days until the kick-off of the Biggest Loser St. George!
IMPORTANT ** Please read over all info carefully so you will be prepared and ready to go next week!!
The Biggest Loser St. George starts NEXT WEDNESDAY, May the 6th
Location: Firehall, by the library (please park and enter on the North Side Only as the other side must remain open for emergencies. Better yet... walk or ride your bike there!
Weigh-Ins: 7:45-8:30 pm , with the meeting starting at 8:30. We ask that everyone join us for the evening session for week one if at all possible. Those that cannot make the evening session may register and weigh in at Sommer Chiropractic Clinic (75 Main St. S. beside the dentist and pharmacy) between 10:00 and 11:00 am. For those who take advantage of the morning weigh-ins in the following weeks, please come to the firehall at 8:30 pm for the weekly exciting topic or exercise class!
IMPORTANT!!! Please purchase a notebook with lined paper which will serve as your food journal. (available at most dollar stores)
On the first page, please put your NAME, and PHONE NUMBER. Then set up the page as follows:
Jane Smith 555-4455
Starting Weight ________ Goal Weight __________
Week -- Weight -- +/- lbs -- percentage of wt loss -- attendance
1
2
3
4
5
6
7
8
9
10
11
12
Starting TODAY or as soon as you get your journal, please start recording EVERYTHING that goes in your mouth, including portion sizes, all liquids, meds, vitamins, etc. *IMPORTANT!! DO NOT CHANGE how you are normally eating yet as this exercise is to 1. practice recording your food and 2. An eye opener so you can compare your eating habits from before and after the program.
ALSO IMPORTANT!! ** Please bring an EXERCISE MAT or blanket to class on the days we will be doing exericse. (please check the schedule on the blog)
Okay... I am getting excited... are you?!? Here's what on the schedule so far:
May 6: Kick-Off! Register, Weigh in, Body Composition Analysis, "Before" photo, and then a brief outline of how the program will run and some eating basics.
May 13: What are Proteins, Carbs and Fats?
May 20: Basic Daily Stretches to keep your body flexible and benefits of massage (by Anne, RMT)
May 27: How to Read Food Labels
June 3: How to grocery shop and What you should know about processed foods (by Dr. Shauna)
June 10: Exercise Ball class at St. George Fitness Centre ( two classes, 10:45 am and 8:30 pm) Please sign up ahead of time. Bring an exercise ball if you have one!
June 17: Yoga with Nancy
June 24: Back School- how to lift properly and look after your spine (with Dr. Shauna)
July 1: NO CLASS... CANADA DAY
July 8: Eating Healthy Eating Out
July 15: undecided
July 22: undecided
July 29: Grande Finale, Winners announced!
First place will be the person with the highest percentage of weight loss, wins a weekend for two to Niagara on the Lake!
2nd Place: a 6 month membership to St. George Fitness Center
3rd Place: A 3 month membership to St. George Fitness Center
All right... get ready for some good times! See you at the Firehall!
IMPORTANT ** Please read over all info carefully so you will be prepared and ready to go next week!!
The Biggest Loser St. George starts NEXT WEDNESDAY, May the 6th
Location: Firehall, by the library (please park and enter on the North Side Only as the other side must remain open for emergencies. Better yet... walk or ride your bike there!
Weigh-Ins: 7:45-8:30 pm , with the meeting starting at 8:30. We ask that everyone join us for the evening session for week one if at all possible. Those that cannot make the evening session may register and weigh in at Sommer Chiropractic Clinic (75 Main St. S. beside the dentist and pharmacy) between 10:00 and 11:00 am. For those who take advantage of the morning weigh-ins in the following weeks, please come to the firehall at 8:30 pm for the weekly exciting topic or exercise class!
IMPORTANT!!! Please purchase a notebook with lined paper which will serve as your food journal. (available at most dollar stores)
On the first page, please put your NAME, and PHONE NUMBER. Then set up the page as follows:
Jane Smith 555-4455
Starting Weight ________ Goal Weight __________
Week -- Weight -- +/- lbs -- percentage of wt loss -- attendance
1
2
3
4
5
6
7
8
9
10
11
12
Starting TODAY or as soon as you get your journal, please start recording EVERYTHING that goes in your mouth, including portion sizes, all liquids, meds, vitamins, etc. *IMPORTANT!! DO NOT CHANGE how you are normally eating yet as this exercise is to 1. practice recording your food and 2. An eye opener so you can compare your eating habits from before and after the program.
ALSO IMPORTANT!! ** Please bring an EXERCISE MAT or blanket to class on the days we will be doing exericse. (please check the schedule on the blog)
Okay... I am getting excited... are you?!? Here's what on the schedule so far:
May 6: Kick-Off! Register, Weigh in, Body Composition Analysis, "Before" photo, and then a brief outline of how the program will run and some eating basics.
May 13: What are Proteins, Carbs and Fats?
May 20: Basic Daily Stretches to keep your body flexible and benefits of massage (by Anne, RMT)
May 27: How to Read Food Labels
June 3: How to grocery shop and What you should know about processed foods (by Dr. Shauna)
June 10: Exercise Ball class at St. George Fitness Centre ( two classes, 10:45 am and 8:30 pm) Please sign up ahead of time. Bring an exercise ball if you have one!
June 17: Yoga with Nancy
June 24: Back School- how to lift properly and look after your spine (with Dr. Shauna)
July 1: NO CLASS... CANADA DAY
July 8: Eating Healthy Eating Out
July 15: undecided
July 22: undecided
July 29: Grande Finale, Winners announced!
First place will be the person with the highest percentage of weight loss, wins a weekend for two to Niagara on the Lake!
2nd Place: a 6 month membership to St. George Fitness Center
3rd Place: A 3 month membership to St. George Fitness Center
All right... get ready for some good times! See you at the Firehall!
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