Blue Mountain Organics™ and Terri Turner Fitness Program Update

Jason & Megan

Gregg Carroll - Thursday, November 15, 2012

November 14, 2012

Megan

I can’t believe we’re on week five of the diet and fitness plan. In general I think time goes by quickly but since Jason and I started these regimens it’s sped up to double time. Days are filled with work, work outs, and preparing food. It’s not as though we never cooked meals from scratch, but if we were short on time or just feeling lazy we’d heat up soup, boil pasta, even cook a frozen pizza ;-0 Now almost all meals are put together directly before we eat. I enjoy the food, just like I enjoy working out, but by the time I finally make it to bed it’s Friday night and I swear when I woke up it was Monday morning! Still, the time it takes to prepare a meal is decreasing. I don’t do much cooking but I can make an amazing salad now AND I finish cutting up vegetables before the rest of the meal is ready

Recently I’ve gotten into the protein shakes. I don’t mind the consistency of protein powder and I really like the preparation: take a bottle of water, add protein powder, shake it up, done! Jason DOES NOT like the somewhat chalky feel you get when adding protein powder to just water. I understand but I think using almond milk and a banana will do wonders for the mouth feel. For me, the time it takes to blend up a banana and almond milk is better spent making journal entries, taste testing kale chips or finding a great deal on cacao powder. It makes me glad you don’t necessarily have to spend a lot of time to make a meal/snack!

Jason

So, five weeks in and I can say that I’ve really taken a new fondness to eating. Eating breakfast every day is great. Quinoa and eggs is a wonderful match. Mind you that the eggs are mostly whites and not fried and the quinoa isn’t grits with butter, but regardless it sure is a delicious combo. I feel like it’s a treat for waking up in the morning and I swear it also gives me more energy through the day. I really fancy the little morning and afternoon snacks too. They are like two tasty metabolism rewards. I have settled on rice cakes and almond butter in the morning and yogurt in the afternoon with either cinnamon or blueberries. My food downfall has been trying to enjoy a protein shake. I simply haven’t gotten the recipe down yet and I was rather jaded by a few chalky slurry incidents in the beginning. I’ve not given up hope though, I just need to get around to giving it another chance. I’ve also become a master at baking salmon. It’s very easy actually to season and prepare it; the dish is very quick to cook too. It is a nice bonus that salmon, veggies, and salad are a relatively speedy dinner as working out 5 or 6 days a week after work leaves little time to create extravagant dishes for supper. These days the simple recipe is the best and always turns out great.

Speaking of working out my diligence with cardio is definitely paying off. I really do feel generally stronger and healthier as a result. However, I’ve not been as on top of my weight training as I have with cardio. I’m still learning the moves and frequently after 45 minutes at the gym I’m ready to go home instead of starting another workout. Little by little though I’m getting comfortable and beginning to adjust the length of my cardio to fit in time for weight training a few days a week. Today was a success with such a strategy. Megan and I did a shorter cardio and then worked on the chest and back exercises. I believe it was a success as I had great difficulty lifting my arms afterwards. All in all, the journey has been an awesome experience. I’ve been learning a lot and feeling better day after day. It’s been great so far and I can only expect it to keep getting better and better.

Claire

Gregg Carroll - Saturday, November 10, 2012

I got into exercising and working out in my early twenties, and it became a part of my daily routine. I maintained a "decent" physique until I stopped at the age of 50. I thought to myself, "no problem, my job is very physical." What a mistake!  After 8 years of not working out, my energy level slowly went down and my eating habits got worse and worse. I also went from a size 6 to a size 12 -- depressing? YES. It seemed those days of self discipline were gone and I simply accepted that attitude. That was until Peter and Patricia, owners of Blue Mountain Organics (TM), encouraged me to participate in the fitness program they are sponsoring. Although I don't consider myself as a contestant in the program because I am employed by BMO as the Plant Manager. I was not exactly the perfect icon for BMO, which is all about pure, nutritious food and it's healthy effects on the body.  I was sort of like the auto mechanic who drove the worst running vehicle on the lot. But thanks to Peter and Patricia, my way of thinking about food has changed, and working out has come back into my daily routine.

Please understand it had been 30+ years since I had been in a gym (when Nautilus was the first gym to open up to the public). The first day in the gym, Patricia guided me through some routines.  It was exciting and painful (in a good way, muscles were getting a work out). Then I was on my own and determined. The next day (5:30 am) I walked into the gym with instruction book in hand and a workout schedule that Patricia had created for me. I kept thinking, which machine do I need to use? I looked and looked and finally got frustrated and and thought "Claire, you are 58 years old, just go for it!"  After fumbling with the machines a couple of times and losing track of my reps, I finally got it. Now I understand the machines and it feels good!

Giving up Doritos and other junk food is something that I hadI thought would be a challenge, but not at all. The menu I was given offers a lot of food and alternatives. There are some days that I don't eat all of the food that is allotted for a day, whether it be a time factor or just not hungry. There hasn't been a time I have felt deprived or a craving for something other than what is offered on the menu.

Into the first few days of the program, my energy level soared, and clothes were fitting better. Now after the first week and a half I have lost 3 pounds -- doesn't sound like much, but it is definitely motivation to work harder.   Patricia keeps reminding me that if I lose the weight slowly by eating a healthy, balanced nutrient-dense diet combined with a fitness program, I will be more likely to keep the weight off through the healthy routines that I am establishing and will be more likely to stick to the plan because I am not walking around hungry all of the time.  So with that said,  I am quite happy to lose 3 pounds in 10 days!  

I look forward to going to the gym every day to challenge myself to do more. This weekend I have dusted off my old ankle and wrist weights, strapped them on, and strutted off to the hills for an at home workout. I FEEL GREAT!

 Information about Claire's Nutrition and Fitness Plan

Claire does weight lifting 3 times per week for 45 minutes on alternating days. On the days when she is not weight lifting, she does 20 minutes of high-intensity interval training on a treadmill, mostly by varying the incline. Claire wears a heart rate monitor and tries to maintain her heart rate between 70% and 75% of her max heart rate, except when she is peaking the intensity level for brief periods of time. Claire's workout is adapted from Bill Phillips "Body for Life - 12 Weeks to Mental and Physical Strength", Copyright 1999, which is an excellent basis for a program that will shape you up without taking a lot of your time.

Sample Weight Workout
Lower body one day, upper body another day, with cardio days in between weight lifting days.  Four sets of each exercise with the last set being a "double set". First set of each exercise is low intensity, and each successive set is of a higher intensity, using lower reps and more weight, if possible.

Lower Body
Smith machine squat
Stiff-legged deadlift
Standing low pulley abductor pull (stand sideways at the cable machine – pull weighted leg away from your body)
Standing low pulley adductor pull (stand sideways at the cable machine – pull weighted leg toward your body)

Upper Body
Seated rows
Back extensions (with machine)
Dumbbell front raises
Skull crushers (with dumbbells)
Bicep curls with sissy bar (bent bar)

Nutrition and Meal Plan
Claire eats 5 meals evenly spaced throughout the day, each a mixture of protein, carbohydrates and good fats. Here is a sample mid-day meal:

Meal 3
Chicken or tuna or lean grass-fed beef: 60 grams or 2 ounces
Vegetables: one to two cups
Hemp Protein powder: 1 scoop w/water 
Apple: 1 medium (can combine with Hemp protein powder, ice cubes and water for a smoothie)


We at Blue Mountain Organics (TM) are so proud of Claire --- keep up the great work!


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