Blue Mountain Organics™ and Terri Turner Fitness Program Update

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!

Comments
Post has no comments.
Post a Comment




Captcha Image

Trackback Link
http://bluemountainorganics.com/BlogRetrieve.aspx?BlogID=10054&PostID=306630&A=Trackback
Trackbacks
Post has no trackbacks.

Claire has Lost 12 Pounds and Has Lots of Energy!

Gregg Carroll - Sunday, December 09, 2012

Hey everyone! I have been on the fitness program for six weeks and the results have been better than I ever expected. I have lost twelve pounds and feel rejuvenated.

I never thought I would being saying "my size 12 jeans are TOO BIG to wear." I am very excited to to treat myself to some new clothes for the new me. I look in the mirror with pride and not disgust. Working out at the gym has really improved my physique and stamina. I haven't just lost weight, but have started developing distinct muscle tone, from my shoulders down to my calves. The level of energy I have is great. After a long exhausting day at work I still have enough gusto to enjoy the evening with my family. The results are very rewarding and make me want to challenge myself to work harder at the gym and stick to the diet religiously.

The best part of all--I am happy and proud of myself. Isn't that what life is all about?

My favorite meal is the second one of the day, and I appreciate that there are many ways to prepare it. Sometimes I put the meat or fish in my salad, and sometimes I make stir fry vegetables with the rice and meat. There are many options so I never get tired of the same old thing.

I really don't have a favorite exercise or  work out right now because I am enjoying all of it so far.  I am just so happy that I feel great and am getting results!  


Second Meal of the Day - My Favorite

a. Egg whites — 3

b. Vegetables — 1 to 2 cups (either mixed variety or salad – some dark green leafy veggies such as spinach in the mix and cruciferous vegetables such as broccoli, cauliflower or cabbage.)

c. Sweet potatoes or brown rice or quinoa — 90 grams or 3 ounces weight after cooking.

d. White fish or tuna in water or grass-fed beef — 75 grams or 2 ½ ounces.


Sample upper and lower body workout:


UPPER BODY

Bent over row (straight bar or dumbbells)

Bent over lateral raises with dumbbells

Shoulder presses (with dumbbells or machine)

Incline dumbbell or straight bar chest press

Abdominal crunch machine


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)


Comments
Post has no comments.
Post a Comment




Captcha Image

Trackback Link
http://bluemountainorganics.com/BlogRetrieve.aspx?BlogID=10054&PostID=308852&A=Trackback
Trackbacks
Post has no trackbacks.

Claire

Gregg Carroll - Wednesday, January 30, 2013

Hi everyone! It has been three months since I have been working out and watching what I eat. There have been so many changes.

First of all I have lost 22 pounds and still striving to lose more. I have purchased three different jean sizes as my waist got smaller and smaller, so far 4 inches. I am amazed at the muscle tone I have developed. The weight loss and the muscle gain keep me motivated to try to achieve even better results.

After being diligent working out at a gym for 3 months I knew I was seriously into it. Several weeks ago I purchased a treadmill and a couple of weeks after that I bought some dumb bells. Working out at home is such a pleasure. At first I was afraid the dumb bells weren't going to be as challenging as the machines in the gym. That is not the case at all. The dumb bells are much more of a work out than the machines, I felt it after the first day, using the same amount of weight.

Another positive change is my husband, Scott, and my 10 year old stepson, Matthew, are now getting into working out with the treadmill and more aware of what they are eating. Even Matthew reads the nutritionals while we are shopping at the grocery store. Which brings me to another aspect of eating healthier. Discovering new alternatives for meals. Instead of buying the same foods and cooking them the same way, we are trying new recipes and new foods. We love the food, it is healthier and delicious. This change of lifestyle doesn't cost a lot or disrupt our life, it just goes in a different direction.

I would recommend this to ANYONE who wants to get in shape; eat right and get fit, it FEELS GREAT!

Thanks to Patricia and Peter of Blue Mountain Organics™, I am liking myself a whole lot more and KNOW it is in my control how far I can go. I am far from being done. Till later...

Comments
Post has no comments.
Post a Comment




Captcha Image

Trackback Link
http://bluemountainorganics.com/BlogRetrieve.aspx?BlogID=10054&PostID=312061&A=Trackback
Trackbacks
Post has no trackbacks.

Welcome 

Check out our specials...