Overeater Wellness Coaching

Thanksgiving is on its way!

noreply@blogger.com (Jen Ekblad) — Mon, 25 Nov 2013 18:59:00 +0000

Thanksgiving is just around the corner! How many of us tend to eat so much on Thanksgiving that we are miserable? We know that we do! And how many of us tell ourselves, "It's just once a year," or "It's Thanksgiving; this is what we do on Thanksgiving!" So instead of feeling miserable this Thanksgiving, let's help each other to avoid over eating.

Here are some tips and tricks from me and Dan that may help you avoid overeating this year.

Reflect on Your Emotional Triggers
For many of us, emotional triggers are the main culprit of our over eating tendencies. Holidays can intensify these emotional triggers because of the memories attached to them, both good and bad ones. Before you head to a party or dinner, take a moment or two to think about your favorite holiday foods and the memories attached with them. By giving mindful attention to your feelings, you maybe reduce the temptation to try to bring on happy feelings with an extra handful of cookies or to drown bad ones with a glass or two or three of eggnog.

In conjunction with mindful attention to your feeling, make sure you have a strategy in place so that even at your weakest point in time, you can overcome those emotional triggers or social pressures.

Have a Strategy
Before you head to the party or the dinner table, try one or all of these strategies to help you make healthier choices.

Drink a glass of water before you eat. Ah, the classic "drink a glass of water before you eat" tip. But, it really does work. Water fills you up and also keeps you hydrated which helps to curb cravings.
Start with the fruits and veggies. Many of us don't eat enough vegetables anyway, so take this opportunity to eat the healthier options first. By the time you get to the cheesecake and chocolate dip, you may find that you have less room to overindulge in high-calorie foods.
Eat slowly and wait 20 minutes before you go back for seconds or dessert. From the time you are full, it takes about 20 minutes for your digestive system to get this message to your brain. By waiting 20 minutes, you might find you don't want seconds or dessert after all.
Try small amounts of your favorite holiday treats. After you have had a healthy serving of protein, veggies and a carb (smart carbs like low-fat dairy, whole grain breads, fruit, corn, oatmeal, brown rice, whole grain pasta, root vegetables, and legumes), give your taste buds a little treat.
Limit your alcohol intake. Many of us enough a little adult beverage every now and again, but there are many reasons to limit your alcohol intake. First, alcohol contains empty calories. Second, alcohol inhibits your judgement which can cause you to say "screw it!" and stuff your face with everything holiday sweet and treat in sight. Last but not least, there are significant health risks to excess drinking.

If you do have more than one alcoholic drink, make a point to drink a full glass of water between drinks. It will slow you down, fill you up, and help keep you from getting dehydrated.

If you are hosting a gathering, buy the low-fat cheese for snack trays and recipes. Also buy the lower calorie eggnog. If you make eggnog from scratch, use low fat or nonfat milk.
Stick to your exercise routine or start one. And if you are feeling motivated, kick it up a couple notches during the holiday season.
Make a list of all the reasons you do not want to gain weight over the holidays. Read the list every day and remind yourself of it whenever you are tempted to overeat.
Don't deprive yourself. All in all, the worst thing you can do to yourself this holiday season is deprive yourself. When we put labels like "bad" or "can't have" on certain foods, we tend to be even more attracted to those foods and often set ourselves up for failure. If you have a small serving of your favorite holiday treats that are around only one time throughout the year, don't beat yourself up! Continue to make healthy choices a majority of the time, stick to your routine and workouts and enjoy yourself and time with your family and friends!

--Dan & Jen

Shedding Some Light on SAD and Over Eating

noreply@blogger.com (Jen Ekblad) — Sat, 16 Nov 2013 16:13:00 +0000

As over eaters, this time of year can prove to be quite challenging. With the time change, darkness falls upon us much earlier. The temperature is falling. And the holidays are just around the corner. Are these just excuses for us to over eat, or are these legitimate reasons we over eat?

SAD and Over Eating

We will address over eating on the holidays in a series of other posts, but for today let's talk about the time change and cooler temperatures and how these factors affect over eaters.
First of all, our hearts go out to anyone who suffers from seasonal affective disorder (SAD), especially those who live in Wisconsin where the winters can be quite lengthy--this disorder can ruin a person's life.One of the top reasons we over eat is boredom. Check out our poll on the blog's home page and share with us the #1 reason you over eat. According to Mayo Clinic, SAD is diagnosed more often in women than in men, but men may have symptoms that are more severe. Here is an excerpt from the National Center for Biotechnology Information and U.S. National Library of Medicine that talks about those who are likely to gain weight during the winter months--those who suffer from SAD.

Eating style in seasonal affective disorder: who will gain weight in winter?
Kräuchi K, Reich S, Wirz-Justice A.
Source: Psychiatric University Clinic, Basel, Switzerland.

Abstract
Patients with seasonal affective disorder (SAD) selectively eat more carbohydrates (CHO), particularly sweets but also starch-rich foods, during their depression in winter. The Dutch Eating Behaviour Questionnaire (DEBQ) was administered to female SAD patients, healthy female controls, and female medical students to determine their eating style, together with the modified Seasonal Pattern Assessment Questionnaire (SPAQ+). SAD patients showed higher values for "emotional" (EMOT) eating than the students, and these in turn had higher values than the controls. In comparison to controls, SAD patients and students head high values for the factor "external" (EXT) eating, but there was no difference between the groups with respect to "restraint" (REST) eating. This is in strong contrast to patients with bulimia and anorexia nervosa, who are high REST eaters, indicating that SAD patients do not have a similar eating disorder. Additional items showed that SAD patients selectively eat sweets under emotionally difficult conditions (when depressed, anxious, or lonely). Configural frequency analysis showed that seasonal body weight change (SBWC) is high in subjects with high EMOT and REST eating together with a high body mass index (BMI). This result is in accordance with the concept of disinhibition of dietary restraint in extreme emotional situations, e.g., the depressive state.

What can you do to overcome SAD?

As stated on the Mayo Clinic website, if your seasonal depression symptoms are severe, you may need medications, light therapy or other treatments to manage seasonal affective disorder. However, there are some measures you can take on your own that may help. Try the following:

Make your environment sunnier and brighter. Open blinds, trim tree branches that block sunlight or add skylights to your home. Sit closer to bright windows while at home or in the office.
Get outside. Take a long walk, eat lunch at a nearby park, or simply sit on a bench and soak up the sun. Even on cold or cloudy days, outdoor light can help — especially if you spend some time outside within two hours of getting up in the morning.
Exercise regularly. Physical exercise helps relieve stress and anxiety, both of which can increase seasonal affective disorder symptoms. Being more fit can make you feel better about yourself, too, which can lift your mood.

We would like add two other suggestions that may help you to manage your SAD.

Read this blog. Check out the posts on this blog as both Dan and I are over eaters for life. Share with us your struggles. As a team, let's help each other achieve and maintain a healthy lifestyle.
Join the Challenge. As an incentive to exercise regularly and life a healthier lifestyle, join the 2014 Chippewa Valley Challenge. Through the Challenge, you will build a support network and have an opportunity to attend a variety of seminars addressing the hottest health trends and topics.

Visit Mayo Clinic's website for more information about SAD and other options for treatment.

Thank you, Veterans!

noreply@blogger.com (Jen Ekblad) — Mon, 11 Nov 2013 19:17:00 +0000

Today is Veterans Day! This holiday recognizes and honors all of the
military veterans who have served our country. There are over 20 million
veterans living in the United States. Today, we honor all of those men
and women for their patriotism, and their willingness to serve and
sacrifice for the common good of our country.

Living Healthy and Traveling

noreply@blogger.com (Jen Ekblad) — Sun, 10 Nov 2013 21:53:00 +0000

How do you maintain a healthy diet when you are constantly traveling?

This is a question I've been asked many times before. I was asked this question again this morning by a friend who is a truck driver and is needing help to lose weight. I also thought it would be a good time to talk about this considering I will be traveling much more this next year.

Let’s start off by talking about the pitfalls of diet and traveling. One of the major pitfalls is convenience foods whether traveling for vacation or work by car or by plane. The second pitfall is having our internal clocks thrown off because of either having to get up early or go to bed late or simply by the disruption of our normal daily routine.

So how do we combat these two major issues?

FOOD

Our bodies need food. Food is fuel for our bodies, so starving ourselves is not an option. Better yet, let’s learn how to make better choices. When the only option is to eat fast or convenience foods, look over what's available and choose wisely. There are healthy (or healthier) choices, even at a fast food restaurant. For example McDonald’s now has a number of healthy selections on their menu from salads to grilled chicken wraps. At Subway you can decide what goes on your sandwich, just avoid the extra mayo! What if your only option is to stop at a gas station? The first thing to look for is a bottle of water and then see if they have a pre-made salad or a protein bar. When looking at protein bars, we prefer that the bar has…

At least half the amount of protein as carbs (i.e. 20 g of carbs and 10 g of protein)
No more than 7 g of sugar
No more than 12 g of fat

If you are looking for a snack, look for a bar with 200 calories or less. If you are looking to replace a meal, look for a bar that has 200 calories or more. If you are a competitive athlete who wants a post-workout recovery protein bar, look for a bar with at least 20 grams of protein.

Here is a list of some of our favorite bars.

thinkThin
Quest
Pure Protein
Detour
MET-Rx Protein Plus

Most of the time on the road you will have restaurants you may choose from. Restaurants have even healthier choices than fast food places. But it’s up to you to make those better choices. Want variety? Try a buffet. Now I know what you are thinking...”A buffet. Are you kidding? I'm trying to lose weight!” Once again it’s all about making healthier choices. Make yourself a nice BIG salad with mixed greens, take it easy on the dressings and add toppings like cucumbers, tomatoes eggs and grilled chicken. When you fill up on a big salad, you reduce the changes that you’ll go crazy on the rest of the buffet. Take in some other good proteins like chicken, fish (baked) and steak. Avoid the fried food as well as the starchy veggies like potatoes, corn and peas. And if you have a healthy meal, go ahead treat yourself to a small serving of fruit or soft serve, but remember to watch your portions. This is a treat. And last but certainly not least, remember to drink plenty of water!

This week I had to attend an expo, but I did not want to eat junk for 10 hours since I didn't have a lot of control of what types of food would be available. So what do we do in a situation like this? What I did was take control of what I was going to eat and drink. I made a trip to Walmart and bought items I could easily take with me and keep in my room. Here's what I purchased.

Sparkling water
Natural peanut butter
Sugar free jelly
Rice cakes
Bananas
Apples
Peaches
Chewing gum

These items were easy to take with me and have as a healthy snack during the day. This list of food cost me less than $12 and made 8 small meals! Think about what it costs for 3 convenience type meals at a fast food place. It doesn't cost a fortune to eat healthy!

EXERCISE

Exercise is no different than when you are at home. If you want to do it, you will find the time!

After being up for 12 hours and traveling, I finally got to my hotel in Savannah, GA. There were a number of things I could have done right away like lay down and take a nap before going to a training session. Instead, I went to the gym and had a good workout, which helped me wake up so I could finish stronger and feel better the rest of the night. And when I finally went to bed I slept hard.

Another thing I recommend to keep you on track while traveling, is a fitbit or something similar. These devices help you keep track of your daily activities like how many steps you take, calories burned, heart rate and sleep pattern. Start taking control of what you are doing. Start taking steps to keep yourself accountable and track what you are doing every day.

Even if you find yourself in an airport or in a car for a long time, there are still ways to get your heart rate up and burn some calories. When you are driving, eventually you will need to stop. When you do stop, lock the car and take a walk! Make it a brisk walk and pump your arms as your go. In addition to burning calories, taking a walk will provide you with many benefits like increased energy and the release of endorphins. It will also help your circulation--preventing blood clots and the buildup of lactic acid from sitting so long. You can do the same thing while waiting for your flight in the airport. I took a walk in the airport each time that I was waiting for my flight.

These are just a few tips I have for you to help you stay on track while traveling. We would love to hear what you do to stay on track while you are away from home. Comment below or on our Facebook page!

Have a great evening! Stay focused, stay strong and never give up!

--Dan

Pursue Your Dreams

noreply@blogger.com (Jen Ekblad) — Tue, 05 Nov 2013 18:48:00 +0000

How my life has changed by reaching for my goals

These last two years, and especially these last few months, have been filled with change and great potential all because I decided to change my lifestyle and the direction my life was heading. A little over two years ago I was overweight, out of shape and very unhealthy. My personal and professional life was in shambles and neither was heading in a direction which I was happy about. So I made a decision to lose weight, get in shape and change the way I was living my life. I also promised myself that I would give back even more to my community as well as commit to improving the lives of as many people as I possibly can.

The real changes in my life started shortly after I began writing this blog. I had already lost over 75 pounds when I first started "I AM AN OVER EATER!!,"and it was only a few weeks later that I created The Chippewa Valley Challenge. My life really started making strides in a new direction.

After the 2012 Challenge started, we received numerous emails, posts and texts from people in need of help and advice. Many also expressed their gratitude for the Challenge and told us how it was helping them change their lives. It was at this point I realized that I was getting closer to achieving my goal of helping people achieve and maintain a healthy lifestyle.

My goal for the 2013 Challenge was to double the number of participants we had in 2012, which was 224. On the first day of registration, we had 400 slots filled and still had 2 more days for people to register. After making a few phones calls we increased our numbers to 500 and by noon the following day we had hit that mark. We finally had to cut off registrations at 525 participants! We learned quickly that people not only wanted to lose with, but they wanted to change their lives and live a healthier lifestyle. I was now playing a role in helping these people reach their goals.

During the 2013 Challenge, it seemed like the more I kept chasing my dreams the more life kept helping me reach them. I was doing more public speaking which I love to do, talking about topics such as inspiration and motivation. And the Challenge had become the largest non-online weight loss competition in the country. During this time, I started working on a project that would be completely different for our city and for Western Wisconsin. The Biggest Loser RunWalk is a race series that encourages people of all athletic abilities to participate. Their motto is "Compete or Just Complete!" I thought this would be something that we could all benefit from. I also saw a connection with the Challenge where we encourage people to change their lifestyles instead of just "dieting," and they can chose to compete to win the Challenge or simply reach their goals.

In July of this year, the Challenge wrapped up with over 50 participants making it all the way to the finals. Seven of these participants had lost over 30% of their starting body weight! Toward the end of July, we were finally able to announce that The Biggest Loser RunWalk was coming to Eau Claire! From the first day we opened up registration, the event took off. My personal goal was to have 1,500 people sign up for the race. It wasn't long before that number was blown out of the water. We had to rethink our goal. Our new goal was 3,000 participants. After a lot of hard work and promotions, the Eau Claire Biggest Loser RunWalk became the BIGGEST event ever held in the series with 3,046 people taking part on October 20.

As you may have noticed by now, incredible things can happen while you are pursing your dreams. On top of all the other exciting things happening in my life this past year, I also competed in three different physique and bodybuilding shows, bringing home four trophies in the process. For me, competing has nothing to do with the trophies; it is all about keeping myself motivated to continue to improve my life.

Another passion and goal I have is giving back to the community by volunteering. As a member of the Eau Claire Children's Theater Board of Directors, there are so many things we need to do to help out the theater. I firmly believe that we all need to give back to our community, and a great place to start is with a not for profit organization.

Recently I was chosen by WQOW News 18 as the recipient of the Jefferson Award. I thank all of those people who wrote to WQOW and nominated me for this prestigious award. The one person in particular who I need to thank, for not only nominating me for the Jefferson Award but for so many other things, is my best friend and partner, Jennifer Bailey. Jen helped me with every aspect of my lifestyle change and is also a major contributor to not only the blog but The Chippewa Valley Challenge. It has been amazing to be able to share my life with someone who has the same goals and drive as I do. Thank you Jen!

WQOW TV: Eau Claire, WI NEWS18 News, Weather, and Sports

And now on to what the future is looking like! Because of the success of this year's Challenge, we are expanding to more cities, more clubs and opening up registration to 1,000 people. We are also upping the ante! In addition to other amazing prizes, this year's Champion will win a lease on a 2014 Ford Focus!

In 2014, we will be focusing on the education and prevention of childhood obesity. This has become an epidemic in our country and it doesn't seem to be getting any better. So if we can help educate adults on the benefits of eating healthier and exercising, making it a part of their lives at an early age, and being a role model, we believe we can make a difference in the lives of children in the Chippewa Valley and Western Wisconsin.

Now, let's get back to The Biggest Loser RunWalk. After helping to make the Eau Claire RunWalk the biggest event they have had to date and making friends with the staff and ownership, I have been given another big opportunity to help even more people, not just in Wisconsin but across America. The Biggest Loser RunWalk organization has offered me a once in a lifetime opportunity that I really can't pass up.

So 2014 will be bringing even more changes and challenges to my life and I look forward to each and every one of them because I am now in pursuit of my goals and dreams. Don't stop believing in your dreams. Don't stop setting goals. And above all else...NEVER GIVE UP!

Dan

Are you a weekend warrior?

noreply@blogger.com (Jen Ekblad) — Fri, 01 Nov 2013 22:29:00 +0000

Are you a weekend warrior who works out and eats healthy even throughout the weekend? Or are you that person who works out and eats healthy all week long, falls off the wagon over the weekend and goes back to the gym on Monday feeling like crap.

Here are some suggestions that have worked for us here at "I AM AN OVER EATER!!"

Take your "rest day" during the week.

If you find that you are struggling to get back in to your routine on Monday or that you are taking the whole weekend off from exercising, try incorporating a rest day in to a day of the week or a day you are working. This can help you to stay on track with your goals and build a mentality of consistency no matter what day of the week it is.

Give yourself one "free" day or 3 cheat meals per week.

One of the main reasons we tend to overeat is deprivation. We tend to use words such as "can't," "shouldn't" and "won't." These are all negative words that lead to negative behaviors. Instead of telling yourself "no," try using your moderation skills (or acquire some first) and a positive attitude when you approach your cravings. Eat a healthy filling meal first (which will help you to not overindulge in your treat) and then have a small portion of whatever it is you are craving as a treat. Or you can try our favorite option--give yourself one "free" day each week, but make sure it is the same day of the week, and the day after your weekly weigh-in. During this day, you can catch up on your favorites and satisfy any cravings you may have been having all week. Then it's back to six days of solid healthy eating and regular exercise! A little tip--your "free" day pairs well with a "rest day." :) If you choose to do 3 cheat meals per week, make sure they are spaced out at least one day and preferably not your last meal of the day.

Know the difference between rewards and treats.

Over eaters, listen up!

While this may seem harsh, it is true. One of the quickest ways to set yourself up for failure is to use food as a reward. We as over eaters especially, tend not to know when enough is enough. We are also the masters of convincing ourselves that we "deserve" it and then some. Now, treats are different than using food as a reward. A treat is just that, a treat. We are all allowed to have a treat for absolutely no reason at all other than we enjoy it. But remember, a treat is not meant to satisfy physical hunger. And a treat is something special. It is something almost sacred. And it should not be overindulged, otherwise it loses its luster and can derail our goals.

Can't think of any non-food rewards? Here are 41 to get you started!

41 Awesome Non-Food Rewards for Weight Loss

Create accountability for yourself.

Whether is be finding a workout partner, hiring a coach or starting a blog, creating accountability for yourself and your actions will increase your chances for success. We use each other as a source of accountability here at "I AM AN OVER EATER!!" but we also look to our readers to keep us in line.

Have other suggestions for non-food rewards or methods of accountability? We would love to hear from you! Please post your comments below.

Trick or Treat?

noreply@blogger.com (Jen Ekblad) — Thu, 31 Oct 2013 16:53:00 +0000

Below you will find an article from RealSimple.com that talks about which Halloween candy is healthier than others. The article also gives readers other healthy alternatives.

Enjoy and have a happy and safe Halloween!

Which Halloween Candy Is Healthier?

Halloween can be scary if you’re trying to eat wisely. See if you can pick the better choice of paired-up treats in our Halloween Candy Challenge.

Time for Treats

With Halloween bearing down on us like the Headless Horseman, temptations are everywhere: on desks, in stores, and pretty soon in your child’s plastic pumpkin. Eventually, you’re bound to give in—but what should you reach for? Here’s help in making the best choices.

Photo by Lucas Allen

Reese’s Peanut Butter Cups or Snickers?

The better choice: Snickers.

Even though Reese’s Peanut Butter Cups actually have more protein (who knew?), in a fun size–to–fun size matchup, Snickers “contain less fat, less saturated fat, and 10 fewer calories per two pieces,” says Cynthia Sass, RD, coauthor of The Ultimate Diet Log($15, amazon.com). Tara Gidus, RD, a nutrition consultant in Orlando, Florida, and team dietitian for the Orlando Magic, adds that though she has no scientific data to prove it, she finds Peanut Butter Cups more addicting. “I love Reese’s so much that I would not stop at one,” says Gidus. “A good tip is to stay away from any candy if you know you will have no control once you start.”

A healthier alternative: Figamajigs are “as delicious as a candy bar,” says Sass, but they’re made from figs and covered in antioxidant-rich dark chocolate. Even better, they give you a boost of 5 grams of fiber.

Peanut M&M’s or Skittles?

The better choice: Peanut M&M’s.

Skittles have only 61 calories per snack-size bag, compared to 90 in Peanut M&M’s, but that doesn’t necessarily make them the better choice, says Gidus. Peanut M&M’s are low on the glycemic index, which means they release their sugar slowly into your bloodstream and will satisfy you longer. Those sugary little Skittles will spike your blood sugar and leave you craving more.

A healthier alternative: Although they are somewhat higher in calories, coated chocolate SunDrops candies contain no artificial colors or flavors or preservatives.

Twix or Kit Kat?

The better choice: Kit Kat.

While neither of these chocolaty, wafery/biscuity treats will win any nutritional prizes, “reaching for the Kit Kat will save you 20 calories and rack up less saturated fat and sodium,” says Sass. In fact, Twix packs three times the sodium—90 milligrams—in three fun size pieces than you would get in a comparable serving of Kit Kat.

A healthier alternative: Qbel Double Dark Chocolate Wafer Bars, which are covered in high-antioxidant 70% dark chocolate, will shave off another 40 calories and save you 80 milligrams of sodium (versus Twix). Bonus: You’ll get 10 percent of your daily-recommended iron intake.

Candy Corn or Tootsie Rolls?

The better choice: It’s a tie between the two.

There’s actually a trick answer for these treats: At 20 million pounds consumed annually, candy corn wins the popularity contest, but in the nutrition competition, this one’s a draw. Though you would need to eat 26 pieces of candy corn to rack up the same number of calories—140—as in 6 Tootsie Rolls, both candies contain artificial color and flavor. Vegetarians should go for Tootsie Rolls, however, since candy corn contains gelatin (an animal by-product).

Butterfinger or York Peppermint Pattie?

The better choice: York Peppermint Pattie.

Perhaps it’s not surprising that a candy that has butter in its name (and is endorsed by Bart and Homer Simpson, d’oh!) doesn’t take the prize here: Two fun-size Butterfingers boast 200 calories, 8 grams of fat, and 100 milligrams of sodium. Meanwhile, three mini York patties pack 150 calories, 3 grams of fat, and 15 milligrams of sodium. Plus, says Gidus, “mint is a nice way to finish. When someone has a strong mint flavor they are not likely to go back for more because it would ruin the flavor of another piece of candy.”

Starburst or Jolly Rancher?

The better choice: Jolly Rancher.

While Starburst candies win the calorie comparison (43 calories in three pieces as opposed to 70 calories for three Jolly Ranchers), “the calorie difference is not significant in my book,” says Gidus. Her pick is the Jolly Rancher, “because it takes longer to suck on and finish it, so you’re not likely to eat three in a row. But it is quite easy to down three Starbursts and still want more.” And then there’s this: Starbursts stick to your teeth more readily, which can raise your risk of developing cavities.

A healthier alternative: Real fruit sweetens and flavors gelatin-free Seitenbacher gummy treats, which even come in a seasonally right “Vampires Lunch” pack.

Smarties or SweeTarts?

The better choice: Smarties.

So who’s the smarty? The candy’s name probably should have been a giveaway: Smarties have about half the calories and sugar of an equivalent serving of SweeTarts (25 calories and 5 grams of sugar per one of those little Smarties rolls compared to 50 calories and 13 grams of sugar for eight SweeTarts), says Sass. And, she adds, “Smarties are smaller, so it feels like you get more, and they take longer to eat.”

A healthier alternative: While not as powdery sweet as a mouthful of Smarties, it’s true, Panda licorice (which gets its sweetness from molasses) contains no artificial ingredients, and it comes in individually wrapped, portion-controlled pouches that may help prevent overindulging.

Milky Way or PayDay?

The better choice: Milky Way.

Both of these treats are built around gooey caramel, but “the Milky Way has less than 50 percent of the fat and sodium for two fun-size pieces,” says Sass. And, sure, the peanuts in PayDay offer some heart-healthy benefits, but they also come with 90 milligrams of sodium and 9 grams of fat.

A healthier alternative: Try satisfying your chocolate cravings with Organic Dark Chocolate Bug Bites. While they won’t save you much in the way of calories or grams of fat, they’re made with heart-healthy, antioxidant-packed organic fair-trade chocolate. Candy doesn’t get much more virtuous than that.

Almond Joy or Mounds?

The better choice: It’s a tie between the two.

In terms of nutritional stats, these chocolate-and-coconut babies are basically twins, weighing in at 80 calories per fun-size bar with an equivalent amount of fat (4.5 grams), saturated fat (3 grams), and carbohydrates (10 grams) Of course, the Almond Joy sports those healthy nuts, but, you know, sometimes you just don’t feel like one.

A healthier alternative: Go for an old-fashioned coconut macaroon, recommends Laura Garrett, RD, a diabetes educator in northern New Jersey and the owner of Realtime Nutrition Inc. “If you look at the fat and sugar, they are probably equal, but the macaroons are made with egg whites, which offer you a little protein.”

Bubble Yum or Tootsie Pop?

The better choice: Bubble Yum.

One piece of chewy, sugared Bubble Yum gum has less than half the calories of a candy-coated (and candy-filled) Tootsie Pop (25 compared to 60 per pop) and half the sugar (5 grams versus 10). Other advantages? “Bubble Yum is nice and sweet and just one piece may satisfy an after-dinner craving,” says Gidus.

A healthier alternative: Sugarless Bubble Yum has only 10 calories and, well, no sugar.

Caramel Apple or Candy Apple?

The better choice: Candy apple.

No matter how they’re costumed—in melted caramel or a hard candy coating—these treats are both winners in a way, because they’ve got fiber and vitamins under those sugary disguises. But caramel is made with butter as well as sugar, which boosts its calorie and fat content. In contrast, a typical medium-sized candy apple will run 70 fewer calories than a caramel apple, and it contains no fat, says Sass. It’s worth noting, though, that the red dye that distinctively colors the sugar-based coating may be unhealthy, some studies suggest.

A healthier alternative: If you want to steer clear of red dye, add a little protein and heart-healthy fat, and be kinder to your teeth, says Garrett, try substituting apple slices with a smear of peanut butter. Just don’t attempt to hand them out to trick-or-treaters.

"I've lost weigh and hit my goal! NOW WHAT?"

noreply@blogger.com (Jen Ekblad) — Tue, 29 Oct 2013 19:06:00 +0000

"HELP!" "I lost the weight I wanted to lose, but now I am gaining it all back!" Aahhhh!

Has this happened to you? You were on a diet, exercising regularly and the weight came off. After a few weeks, maybe even months, you finally hit your goal weight.

NOW WHAT?

This is where you will need to make a very important decision. Will you continue down the path of eating healthy and exercising or are you going to slowly throw away everything you worked so hard to achieve? I have always said, "It's easy to lose weight; keeping it off is the real challenge."

One of our major beliefs here on "I AM AN OVER EATER!!" is NO DIETING! You can't live a normal life when you are always dieting. That's why I strongly suggest that people do not follow shake diets, take diet pills or follow any other fad diet plan. When you stop using the products or stop dieting, what typically happens? YOU GAIN THE WEIGHT BACK!

So what do you do?

Losing weight is more than just simply losing weight. It is changing your lifestyle, not dieting. It is making healthy food choices and exercising on a regular basis. Remember--calories in versus calories out. If you burn more calories than you take in, you shouldn't gain weight.

This sounds so easy. So why is it so hard?

Anyone who has been on a diet, lost weight, stopped the diet and then gained the weight back (plus some), knows just how frustrating this process can be.

Why does this happen?

One problem for me was when I started reintroducing the foods that helped me gain weight in the first place. These foods include sweets and carbs. Both of these things can become very addicting and to those of us who are OVEREATERS, they can be killers! So what do we do? We need to avoid these types of foods, especially if we cannot control ourselves when we reintroduce them back into our diet.

BEWARE! Eating simple carbs and sugars can make you crave MORE CARBS and SUGARS!

It can happen gradually over time and then all of a sudden you realize the number on the scale has sky-rocketed, you are frustrated or bored with going to the gym and your clothes aren't fitting as well. Finally you've had enough and you just give up and go back to where you were before you lost all that weight. Then you know what happens? You probably go back on a DIET and start the weight loss process ALL OVER AGAIN! AAHHH!

It becomes a viscous cycle of ups and downs, gaining and losing pounds upon pounds.

Wouldn't it be much easier if you just made living a healthy lifestyle a part of your everyday life? Eat better, make smarter food choices when you go out to eat and get to the gym 3-4 times a week. Trust me...it is that simple.

Here come the excuses.

"I'm so busy!"
"I work too much; I don't have the time!"
"The kids and my husband don't like when I am gone."

BLAH, BLAH, BLAH! Stop with the excuses. Stop putting off what you know you need to do. Make the choice and live it! Live the life you were meant to live. Take control. It's your life; live it the way YOU want to live it.

Be there for you children by being healthy enough so you can help take care of them, not the other way around.

Be bold. Do something you've never done before, like run a half marathon. Do something crazy. Do something that will leave a mark on your life that inspires you to become a better person.

Once again, losing weight is easy. Changing your lifestyle and living healthy can be hard. The choice is yours to make. Choose wisely! Live healthy!

I've missed writing and posting to the blog. Please forgive me as life has taken over and kept me busy. I will share with you all the exciting things these last few months have brought me in my next post, but until then, take care and know we are always here for you. Please share this post with those who you think may benefit from reading it. I would also hope that some of you can share your stories about your personal weight loss struggles and what you're doing to get through them.

Have a great day and live well!

Dan

Happy Birthday, Dan!

noreply@blogger.com (Jen Ekblad) — Wed, 02 Oct 2013 17:10:00 +0000

Today we are wishing our founder and inspiration to all, Dan Ekblad, a very happy birthday!

Jefferson Award Recipient

noreply@blogger.com (Jen Ekblad) — Thu, 26 Sep 2013 18:10:00 +0000

Our very own, Dan Ekblad, has been chosen as this month's recipient of the Jefferson Award presented by WQOW News 18.

Here is the clip of Dan that aired on WQOW on Tuesday, September 24. Congratulations, Dan! We are all so proud of you.

WQOW TV: Eau Claire, WI NEWS18 News, Weather, and Sports

Eau Claire (WQOW)- Two years ago Dan Ekblad made the decision to change nearly everything about his life, starting with the number on the scale. His story has motivated hundreds of others to get up and get moving.

"I have gained and lost hundreds of pounds over my adult life," admits Dan. "I am an overeater and I readily admit it. It's not much different than being an alcoholic or someone who is addicted to drugs. Because food was my drug."

After the death of his brother Dan took a hard look at his own health and found the motivation he needed to make a lifestyle change; his children. "I really just wanted to get in shape so I could keep up with them," recalls Dan.

As the weight began to drop off Dan decided to journal about his journey online, beginning a blog titled 'I am an Overeater!!'. "After I had lost my first 75 pounds it was coming up to the holidays. I was really worried about pans of sugar cookies and pies so I started the blog just to keep myself accountable and the blog really caught on. Then I thought, I'd really like to have our own 'Biggest Loser' challenge right here in Eau Claire." With that, the Chippewa Valley Challenge was born. Now in its second year Dan helped participants drop two tons of unwanted weight in 2013.

He has big plans for 2014. Dan would like to see the Challenge grow to 1,000 participants and the competition will also include an education. "We're going to try and work on prevention of childhood obesity," he says.

Dan has also worked to bring a big event to Eau Claire. The Biggest Loser Run/Walk will be held on October 20th and includes a half marathon, 5K and Kids Fun Run.

His hard work isn't limited to the gym. Dan can be spotted volunteering throughout the community, one of his favorite spots is the Eau Claire Children's Theatre. "They help kids find themselves, build that self confidence. What a great thing to be able to do," adds Dan.

If the world is a stage, as an avid volunteer Dan plays a supporting role, pushing our community to it's best performance yet. "You know what?" reflects Dan, "You don't get a paycheck at the end of it (volunteering). But it's something that you just will never feel better about doing."

If you know a volunteer working to make a change in their community nominate them for a Jefferson Award! You can find an online nomination form here.

RUNWALK SPECIAL OFFER!

noreply@blogger.com (Jen Ekblad) — Wed, 07 Aug 2013 21:18:00 +0000

RUNWALK SPECIAL OFFER!

Register now and enjoy 20% OFF your race registration fee with promo code WEAU13. But hurry! This offer ends on August 31.

This special offer is courtesy of Promotional Partner, WEAU News 13.

Time and Patience

noreply@blogger.com (Jen Ekblad) — Tue, 30 Jul 2013 16:28:00 +0000

No quick fixes! • No crash diets! • No gimmicks! • No starving yourself! • Just get up and move!

Eat Lean, Eat Clean and Exercise!

We who are overeaters and have gained and lost a lot of weigh in our lifetimes, know that this does not happen overnight. We did it to ourselves! We ate the food. We skipped going to the gym. We made excuses. And we gained the weight. No one else did it, it was us! Stop making excuses. Stop trying the latest fade diet or shakes. Try living a healthy lifestyle! In our "we want it NOW" society it goes against our culture to take our time and do it right. But change will happen, it just takes time and patience!

Stay focused, stay strong, stay motivated and remember to "NEVER GIVE UP!"

HAVE A GREAT DAY! :)

--Dan

Tips for Eating Out

noreply@blogger.com (Jen Ekblad) — Sun, 28 Jul 2013 20:09:00 +0000

Tips for Eating Out

Which restaurant chains have healthier choices?

If you're looking for healthier choices when you go out to eat, try these restaurant chains. Eating at restaurants and fast food places should not become a permanent lifestyle, these are simply recommendations that I am making if you find yourself in need of a quick, healthy meal.

Fast Food

SUBWAY - SUBWAY has many healthy choices from sandwiches to salads and now breakfast. One of the biggest benefits of eating at SUBWAY is that you get to choose what you put on your sandwich or salad. In addition to being a healthy choice, SUBWAY is quick and convenient!
McDonald's - Yes, I said McDonald's! Over the past couple of years, McDonald's has made some great strides in trying to provide healthier alternatives for fast food--from their Grilled Chicken Snack Wraps to their NEW Premium Wraps and salads to their latest creation the Egg White Egg McMuffin. They also have healthier sweet treats, like two of my biggest weaknesses the Strawberry Banana Smoothie and an ice cream cone. Remember, you can still order things without additional dressings, sauces and cheese if you are really trying to watch the fat content and calories.

At most fast food places, there are healthier alternatives or at least you can make them a little healthier, so choose wisely!

Restaurant Chains

Applebees - Only a few short years ago, Applebees was on the list of the most unhealthy places to eat. Now, Applebees has added a whole line of Weight Watchers meals as well as other health-conscious meals. I must say that every one of the meals I have tried have been very tasty and more than enough food to satisfy my hunger.
Olive Garden - From the bottomless salad bowl to their new healthy choice meals, Olive Garden has stepped it up to become a very nice place to have a healthy meal. They recently added a new low-calorie section to the menu. I have tried a number of these meals and they very good and filling as well.

These are just a few places I am recommending when you really need to go out to eat. If you go somewhere that absolutely has nothing on the menu under 1,500 calories...lol...order a salad with a grilled chicken breast on it or some turkey. And when you order the dressing make sure it's on the side so you have control of how much you're putting on the salad. If they have hard boiled eggs, have them add it to the salad, and leave off the croutons and cheese...sorry.

Also when ordering something to drink...TRY WATER! The biggest problem when going out to dinner isn't always the calories or how much fat and grease you're eating, it's the SALT! Sodium is the real enemy when eating out. Everything you order is normally HIGH in sodium. And what does sodium do? It makes you retain water. Sodium can be found in fries to eggs, potatoes and to the worst...Chinese food. And the real queen of hidden sodium...DIET SODA!

Even these places and meals that I'm recommending all have too much sodium. Once again these places and choices are my recommendations if you are looking for a quick and healthier choice when you need to go out to eat.

I highly recommend the series of books "Eat This, Not That!" These books are really helpful when going to to restaurants and to the grocery store.

Remember, eating healthy and living a healthy lifestyle are choices. They are your choices. When going out to eat, there are choices as well. Try making healthier choices. By doing this, you may find that you feel better when you are finished eating, because of the choices you made.

I'm putting together a list of places I do not recommend eating at because of the lack of healthy options. If you have a suggestion for this list, please send it to me. Feel free to include the places you LOVE to eat at that have healthier meals options. I'm always looking for suggestions.

Have a great day!

Stay focused, stay strong and take control of your life!

--Dan

Living the Dream

noreply@blogger.com (Jen Ekblad) — Mon, 22 Jul 2013 16:55:00 +0000

Living a healthy lifestyle has completely changed my life! And the past few weeks has been proof of that.

What a month July has been; I could not have asked for a better month. :)

Deciding to get healthy and stay healthy was a choice I made over two years ago. I must admit, at times it's been a little rough. There have been many ups and downs along the way, but what great journey doesn't have its trials and tribulations? If it was easy you would not appreciate as much what you've accomplished.

Right now, I am so glad I have taken the path of a healthy lifestyle and decided to help those who want to better themselves and take back control of their lives.

For the past few months, I've been working on try to bring The Biggest Loser RunWalk to the City of Eau Claire and Western Wisconsin. At the beginning of the month I was finally able to announce what I've been working on. I have been making many phone calls, sending numerous emails and having private meetings in the attempt to bring this event to the region. Finally, on Thursday, June 27, 2013, we were able announce that The Biggest Loser RunWalk is coming to Eau Claire October 19-20. This event will feature a Health Fair/Bag Pickup on October 19, featuring three of the past contestants from the show. They will be giving seminars and talking about their time on the Ranch. On Sunday, October 20, there will be a Half Marathon, 5K and a Kids 1 Mile Fun Run. Everyone will receive a The Biggest Loser RunWalk shirt and a medal for completing any of the races. Plus there will be many photo opportunities with the past participants as well as FREE race photo downloads. In addition, Nashville recording artist Dan Evans (also a past Biggest Loser contestant) will be performing live on stage at the finish line area.This event is for the entire family. You don't want to miss it! No matter what your athletic ability is, come out and get involved...it could CHANGE YOUR LIFE!

Click here to register!

Another special thing happened to me this month. I was named by Bodybuilding.com as the "Over 50 Transformation of the Month." It is very special to be recognized by this industry's leading online publication. It helps to justify what I've been doing and it's a pretty cool honor as well! Since I was recognized as Transformation of the Month I have received numerous emails and messages from people all over the world. I have to admit...it's really exciting!

Click here to read the full article.

On July 15, 2013, we had our Grand Finale Weigh-in for the JAM in to a Healthier You! - The Chippewa Valley Challenge and crowned our Champion for 2013. This year's winner was Donna Basacker (registered under Anytime Fitness of Eau Claire) who lost 34.11% of her starting body weight in just over 6 months (pictured below with me and the 2012 Challenge Champion, Christine Kistner). We also had 4 other contestants lose over 30% as well. That is just amazing! We started out with 535 Challenge Participants and ended up with just over 60 weighing in at the Finale. Our Challenge Participants lost over 5,300 pounds over the past 6 months! We also gave away over $15,000 worth of prizes during the Challenge! The 2014 Challenge will be even bigger and better with our goal to reach 1,000 Participants and a focus on the prevention of childhood obesity through education.

Click here to read more about the Grand Finale Weigh-in.

But possibly the greatest achievement of this month was that my two children went off on their own amazing adventures...without either of their parents. You might be wondering how this is an achievement for me. Any time you can trust your babies to fly off and do something on their own gives us parents an overwhelming sense of pride. My son went to California for a convention and my daughter went away for 2 weeks in Florida. Of course I was a nervous wreck, but I believe their mother and I have brought them up right, so they know how much we trust their judgement and they know how to handle themselves accordingly.

I'm excited for all the great things ahead in my future and by being healthy and fit, I can now enjoy being active and be able to keep up with everything I have on my plate these next few months.

Have a great summer everyone!

--Dan

Fun Facts from the 2013 Chippewa Valley Challenge

noreply@blogger.com (Jen Ekblad) — Fri, 19 Jul 2013 03:53:00 +0000

Goodbye, pounds. Hello, healthy lifestyle!

This year's Participants lost over 2.5 TONS! That is equal to over 2.5 of these box trucks. Congratulations!

	#Pounds	#Participants
Total Pounds at Sign Up	118,400.46	533
Total Pounds Lost by February	2,787.01	444
Total Pounds Lost by March	1,055.40	359
Total Pounds Lost by April	1,002.75	150
Total Pounds Lost by July	463.55	66
Total Pounds Lost	5,308.71

# of Males	119
# of Females	414
Age Range	19-81

Location	#Participants
Anytime Fitness of Eau Claire	55
BodyWorks	40
Curves - Eau Claire	30
Curves - Menomonie	16
Curves - Osseo	51
Chippewa Valley Family YMCA	60
Eau Claire YMCA	72
Gold's Gym	49
Highland Fitness - East	69
Highland Fitness - West	39
Highland Fitness - Hallie	52

Where are the 2013 Participants from?

This year's Participants truly spanned the Chippewa Valley! Check out the map below to see which cities this year's Participants came from.

View 2013 Chippewa Valley Challenge Participants in a larger map

Thank You!

noreply@blogger.com (Jen Ekblad) — Thu, 18 Jul 2013 16:12:00 +0000

Last night, I was reflecting on the success of this year's Chippewa Valley Challenge. I thought about how much we gave away over the course of the last six months. This year we gave away tickets (Country JAM), gift cards (SUBWAY, Sam's Club, Festival Foods), fitness memberships and personal training packages, services (DaVinci Therapeutic Massage, Morning Light Photography, Machgan Dental, Cody Limousine) and other Sponsor gifts and prizes for a total value of $15,000+!

Hopefully we also gave you a new, healthy start to your life. And that is PRICELESS! Not bad of a deal for just $5.00 back in January. :)

We have already started the planning for the 2014 Chippewa Valley Challenge! Our biggest goal for 2014 will be the education and prevention of childhood obesity in Western Wisconsin. We also have a goal to hit 1,000 Participants in the Challenge and to help them change their lives!

Once again, THANK YOU to all of our Participants,Sponsors and Partners for making this year's JAM in to a Healthier You! - The Chippewa Valley Challenge one of the largest and most successful weight loss competitions in the country!

--Dan

WEAU Interview - Grand Finale Weigh-in

noreply@blogger.com (Jen Ekblad) — Thu, 11 Jul 2013 20:45:00 +0000

Being an Inspiration

noreply@blogger.com (Jen Ekblad) — Wed, 10 Jul 2013 16:30:00 +0000

This note was given to be by someone I've gotten to know over the last few months. We have become good friends along the way. This note reminds me that there will always be haters and those who will never forgive. It also reminds me that there are those who do listen and do care and who want to change their lives. And one of the reasons they want to change is because of you--you are their inspiration. Thank you, my friend!

Being an inspiration to someone doesn't require a $10 dollar bronze trophy or even striated glutes. Being an inspiration to people is showing them all things are possible. That when they have no hope in their heart, there is a reason to stay hopeful. And when they want to give up...they know that you never did. Being an inspiration is simply that. It doesn't require money or fancy clothes. Being an inspiration is when you help ignite a fire in someone's heart and help him or her discover a desire that s/he did not know existed. So, when some tells you you're an inspiration to them, BELIEVE THEM! And be proud! It was your journey and your struggles that gave them hope to get there too.

Your Friend :-)

--Dan

TODAY ONLY - SAVE 20% ON YOUR BIGGEST LOSER RUNWALK ENTRY!

noreply@blogger.com (Jen Ekblad) — Thu, 04 Jul 2013 17:07:00 +0000

Happy 4th of July RunWalkers! Check it out! Use promo code JULY4 on any race & save 20% at checkout. (offer only valid today)

http://www.biggestloserrunwalk.com/Eau_Claire_WI-Half-Marathon-5K-2013#registration

Annoying People at the Gym

noreply@blogger.com (Jen Ekblad) — Wed, 03 Jul 2013 22:04:00 +0000

OMG! Can they be any more annoying!? More tales from the gym.

Honestly, do people need to make outrageous noises every time they workout? How many times have you been at the gym, you are on the treadmill and all of a sudden you hear...WHEW! (or whatever sound a high speed wind makes). It's as loud as a train whistle! And to make matters worse, in about 5 minutes the whistle goes off again and scares the crap out of you because its SO LOUD! Now, I know you need to breathe and a have a cleansing breath every so often while exercising, but really it doesn't have to be so loud that you can hear it over your headphones while in the tanning bed! We call this guy "the hurricane."

Another person at the gym, who has no filter, I affectionately call ''Tourette boy'' (and no he does not actually have Tourette Syndrome) because he will let out these incredibly loud and annoying clearing-of-the throat-cough-hack-up-a-lung sounds...quite honestly it is so loud and disgusting that if you are on the elliptical next to him you may want to go shower off afterward...it is so gross and so loud!

How about the person who has been running on the treadmill or working out on the Elliptical for an hour and is dripping...oops, I mean spraying sweat everywhere. So much, in fact, that there are actually puddles of sweat on the machine! They are dripping so much that when they breathe they are spitting sweat all over the council of the equipment! Now I applaud those people who are actually pushing themselves and really working hard....but then when they're done they just walk away and don't bother to wipe the machine off...REALLY!?!? Come on! Why don't you just pee all over it and then let the next guy clean it up! Can you be anymore disgusting? Please, wipe the machines off when you are done.

Aaahhh! Oohhhaa! Uuuhhh! You know these sounds. They come from people who are trying to tell everyone in the gym that they're lifting weights. ''Hey, look at me! I'm so strong!'' Sometimes when you are at a gym and you hear these sounds, it means someone is deadlifting an F-150 truck! But most of the time they're curling a 25lb dumbbell or benching 50lbs. These people just kill me! I want to go up to them and say, ''If you make this much noise lifting this, go lighter and shut up!" We all see you are flexing your muscles; we don't need to hear you as well. Oh yeah...and we don't need to smell you either! OMG! Wash your gym clothes once in a while. And maybe try some deodorant. Wow!

Lastly, the people I just don't understand...the weight droppers! You're doing your own thing somewhere in the gym and all of a sudden you hear....BANG!!....CLANG!!....THUD!! And all you can think of is ''Holy crap, what was that?!?!'' Is the roof falling in on us?!? And once again in some gyms, a guy just lifted a VW Bug, but in the case I am talking about, these guys are dropping weights just because they saw it on a YouTube video and it looks cool. I just want to drop a 50lb dumbbell on their foot, and say, "Oops, saw that on Ridiculousness!" LOL

So in conclusion...clean up after yourself, take the headphones off and hear how ridiculous you sound. Use your internal filter. And lift weights that allow you to control the sounds that emanate from your mouth.

--Dan

FEATURE ARTICLE: 50 Never Looked So Good!

noreply@blogger.com (Jen Ekblad) — Fri, 28 Jun 2013 03:10:00 +0000

Quite the day for I AM AN OVER EATER!! and JAM in to a Healthier You! - The Chippewa Valley Challenge founder, Dan Ekblad! He has been working on bringing The Biggest Loser RunWalk Race Series to Eau Claire, and that news was released this morning. This is BIG! How exciting. :)

And now, he has been featured on Bodybuilding.com! Check it out. Way to go, Dan! Keep inspiring others to live a healthy lifestyle!

The Biggest Loser RunWalk is coming to Eau Claire!

noreply@blogger.com (Jen Ekblad) — Fri, 28 Jun 2013 02:54:00 +0000

Over the past couple months, Dan (the founder of "I AM AN OVER EATER!!" and JAM in to a Healthier You!-The Chippewa Valley Challenge) has been working day and night to bring an event of a lifetime to the Chippewa Valley. His hard work has paid off! So...mark your calendars! October 20, 2013, The Biggest Loser RunWalk is coming to the Chippewa Valley for a Half Marathon/5K/1 Mile Kids Fun Run brought to you by Kristo Orthodontics Specialists! This event will benefit the Eau Claire Children's Theatre. Join The Biggest Loser Season 14's fan favorite, Lisa Rambo (originally from Hudson, WI), and other alumni at this inspirational event looping around the scenic Halfmoon Lake. Secure your spot and register today--http://bit.ly/1aeVdl1.

We will continue to post details and updates as they become available as well as the commercial that will air on WEAU News 13.

Great job, Dan! Thank you for all that you do for the health and well-being of our community. Keep inspiring!

More Information about At-Home Challenge

noreply@blogger.com (Jen Ekblad) — Fri, 21 Jun 2013 02:17:00 +0000

Here is the post from Blog.com that addresses the At-Home Challenge. The information is below highlighted in yellow.
_______________________________________________________________

April 30 Weigh-in Results!

The results are in!

Thank you to all of you who weighed in for the April 30 Weigh-in. You all should be so proud of yourselves for continuing to fight for a healthier lifestyle. Keep your goals in sight, stay focused, and continue the healthy eating and exercise habits you have developed.

A few reminders before we get to the list.

Only those who WEIGHED IN but did not make their 10% weight loss goal are eligible to continue in the At-Home Challenge.
For those of you who do not quite make your 10% weight loss, you have been entered into the At-Home Challenge. This is your opportunity to stay in the Challenge and continue to change your lifestyle. You must weigh-in at the Grand Finale in order to be eligible for the At-Home Challenge prizes.
Whether you are continuing in the Challenge or participating in theAt-Home Challenge, your next weigh-in is at the Grand Finale Weigh-in.
The Grand Finale Weigh-in will take place on Monday, July 15 at Festival Foods in Eau Claire. (We will let you know more details very soon.)

Like last year, this time we will not be posting the weights with your nickname and we will give no indication as to who is in the lead. We want each person to focus on their own success and strive to create a healthier lifestyle for themselves. However, if a Participant would like to share his or her weight with others, that is just fine! So without further ado, here is the list of those continuing on in the 2013 JAM in to a Healthier You! – The Chippewa Valley Challenge and competing for the title of the 2013 Chippewa Valley Challenge Champion:

Challenge Participants

Donna

Anne

P.J.

Buffy

Thelma

Quattro

purplepaisley7

Spoolie

Lauren

Leinieman

mrisler

Kathleen

Little Sergeant

Lucy

Jen

Big Red

Dale

Michelle

Pam

Lexi

Blue eyes

Ruffles

pde66

JacknRoo

evahhamilton

Rose Mary

Boss

Scooter

Trashman

MarathonICome

Countrygirl

Pat

Rich

Elizabeth

Angel

Denise

Shorty

Ace

Kim

Chuck

Jeremy

Sarah

M.J.

Nick

Cat Balou

Jesse

Shelly

Peppa Guy

Mat

Moxie

Missy

Buffy

Becky

Phoebe

Ztruck51

Mike

Heidi Ho

Joey

Britt

Samantha

Hello Betty

Karen4

Melinda

ZBO

Mr. G

Brownie

Rocky007

Saprena

Pam

Chris

Ronda

At-Home Challenge Participants

Sissy D

Whitney

Nancy

Jes

Reemy

Michelle

Samantha

Angie

George

Stacy

WendyM

Bob

Kathi

Tula

sdee

Ethel

behlinse

baileysmom

Shorty42

Mēira

Jen

Lin

Weazel

Elizabeth

Jean

Big John

dwho

Bob

Camo Girl

Queen F

Ranger2202

Carguy

Freddy

I can do it

DL3

Mean Jean

Puga

Oscar

Shots

Phil

Tonya

Harwood

Determined Dawn

Whitedove

Kathy

Mytime

Shelly

gb fan

Nicole

Bob

AmyF

Anna

Kriss

Jeff

Shell Bell

Stevie

jmk

Kay

Annette

sassysara

Keep the Faith

Tinkerbelle

Marti

Twin

Jessica

Chrissy

Jennifer68

Mom of 3 Boys

Jersey

Gerk

Tim

Tina Yang

SYB

Reminder of the rules

Those remaining in the Challenge must maintain his or her 10% weight loss or lose more weight by the July 15 weigh-in.
The Participant losing the highest percentage of their starting body weight will be crowned the 2013 Chippewa Valley Challenge Champion and will win the Grand Prize.
Those Participants who have maintained their weight or lost more weight but are not the overall winner, will receive a FREE general admission ticket to Country JAM!
The Participant losing the highest percentage of body weight from the Participating Location they signed up at [Anytime Fitness, BodyWorks Athletic Club, Curves (Eau Claire, Osseo or Menomonie), Gold's Gym, Highland Fitness or YMCA (Chippewa Falls or Eau Claire)] will win a one-year membership to that location.
The At-Home Challenge Participant who loses the highest percentage of body weight will win 2 1-day general admission tickets to Country Jam USA.

Grand Prize

To those left in the Challenge (not including the At-Home Challenge Participants), remember what you are still striving for:

Two 3-day Reserved Tickets to the 2013 Country JAM, USA
Two Country Club Seats, as well as being introduced to the crowd on one of the nights ($500+ Value)
One-Year membership to the Participating Location you signed up at($500+ Value)
Teeth whitening package from Machgan Dental ($200+ Value)
A makeover from Angelus Day Spa ($100+ Value)
A photo session from Morning Light Photography ($200+ Value)
A year’s worth of subs from SUBWAY ($820 Value)
Two 90-minute massages from DaVinci Therapeutic Massage ($170+ Value)
A limo ride from Cody Limousines ($700 Value)
A healthy lifestyle

Other Prizes

The winner from Anytime Fitness and from BodyWorks Athletic Club will not only win the 1-year membership, but s/he will also receive ten 30-minute personal training sessions with a value of at least $300! Thank you Anytime Fitness and BodyWorks Athletic Club!
Plus, everyone who stays in the Challenge and makes it to the Grand Finale will be in the drawing for the elliptical donated by Sam’s Club ($500+ Value)!

Keep your eye on the prize!

The biggest prize you will win is taking control of your life again. Those of you who have lost the 10% and continue to lose through to the July 15 Grand Finale Weigh-in, stand a 75% chance that you will NEVER go back to where you started. If you have learned those healthy habits and changed your lifestyle, the chances of you going backwards have been reduced greatly because you’ve been doing these habits for over 6 months. It’s still going to take hard work and dedication to maintain and continue down the healthier pathway. I believe in you, and you should start believing in yourself; if you do, you will succeed!

This is honestly the toughest part of the competition, these next few months…losing weight is the easy part, now you need to start living your lives and incorporating what you have learned the past 4 months. You must continue making healthy choices and healthy habits.

Find a goal that works for you. Your goal may be…

To become healthy.
To never DIET again! (I am now officially calling the word DIET a 4 letter word!)
To take control of your life again!
To give your self some well deserved respect, because you are right now earning that respect, not only from other people but most importantly from yourself. Be proud of what you have accomplished. When July 15 rolls around, we want all of you to feel incredibly proud of what you have done. We are so PROUD of all of you.

I want to see all the Challenge Participants who started in January at the Grand Finale at Festival Foods! Even if you dropped out of the Challenge back in February, you owe it to yourself to come and see who is crowned Champion. Not to mention all the sponsors will be there with free samples and helpful ideas to help you on your way to a healthier you.

A special THANK YOU goes out to our Sponsors who have made this event possible!

Country JAM USA
WEAU News 13 – Promotional Partner
WAXX 104.5 – Media Partner
Powertex Group – Apparel Sponsor
SUBWAY
L.E. Phillips Career Development Center – Print Sponsor
Morning Light Photography
GNC
Health4Life Chiropractic
Cody Insurance Corp / Cody Limousines
Machgan Family Dental
Angelus Day Spa
DaVinci Therapeutic Massage
Festival Foods
Anytime Fitness
BodyWorks Athletic Club
Curves
Gold’s Gym
Highland Fitness
YMCA
Coca-Cola/Dasani Water

What happens to your workouts when you have an injury? What do you do?

noreply@blogger.com (Jen Ekblad) — Wed, 25 Jan 2012 23:40:00 +0000

IMPORTED FROM BLOG.COM

So what do we do when we have an injury or a physical problem that prevents us from exercising?

This is a problem that I have been faced with a number of times over the years, and has plagued me throughout my adult life. It seems that every time I have gotten in shape or have lost weight...something physically goes wrong!
In the past this has happened because I was playing sports like volleyball or softball, and I would get hurt playing in a game.

It's funny that most of my major sports injuries didn't come from baseball (which I played for many years) but from volleyball...2 back surgeries, 2 shoulder surgeries, 3 broken fingers, 4 knee scopes to repair torn cartilage and 1 ACL surgery. So when I've gotten hurt in the past...it's been my own fault for participating. But over the years I have stopped playing competitive organized sports because even though it's usually a fun league, the competitive athlete in me comes out and then I will go all out when I play...full speed ahead and damn the torpedoes!

Because if you can't over do it...why do it at all?!?!

So, for the past year I have done EVERYTHING I possibly could to take care of my self, most importantly I lost excess weight off my body so my feet would not have to bare over 300 pounds on them. I have not played in any type of sports, as a matter of fact I barely golfed last summer. At the gym, I've purposely avoided the treadmill and doing any kind of classes because of all the jumping around. I even avoided doing machines that would put strain on my feet. I am even buying extra wide shoes (that are really ugly) just so my feet have room. I have even been getting pedicures to pamper my feet...btw guys, pedicures are not just for women...they feel amazing! And no, you don't have to get polish on your toes.

So this morning at my doctor's appointment, when he and I were discussing my options, my heart sank and I felt a wave of depression come over me that I haven't felt in a long time. I won't get into it but the prognosis for my feet is not very good. Two very painful surgeries with an even a longer recovery time of about 12 months is what I have to look forward to. So needless to say, it is not the sort of thing you want to hear right away in the morning...or actually EVER.

What do we do when you can't exercise? Am I going to gain all my weight back again?

These are real questions, that don't have easy answers.

What do you do when exercise is not much of an option?

Well...you do what you can. You find out what your limits are and stay within them. The biggest thing when you can't exercise is going to be your diet. If you have been working on healthy eating habits and a healthier lifestyle, the eating habits are already in place. What we need to fight is emotional eating. More than likely, and especially in my case, I would eat because I'm going to get BORED and maybe a little depressed from not getting out and exercising. That's why even if you can't do something like cardio, it doesn't mean you still can't get to the gym and find something to do. Here's where a personal trainer would come in handy.

Am I going to gain all my weight back again?

Once again, if the good eating habits are in place, and you can still somehow get out and do some type of exercising, you might not gain that weight back. There is NO EASY answer to this question. Because personally...I have failed in the past when I've gone down with an injury. But over the years and in these last few months I have changed my lifestyle, and I am eating so much better now. And if I get laid up sometime soon I will have a plan laid out and I will follow it, so the BIG FAT GUY doesn't show up again in my mirror.

There are many reasons that sometimes we need to cut back from exercising, and some are a WHOLE LOT MORE SERIOUS than some bad feet. And I thank GOD that if this is my medical issue over the next 20 years than I am a lucky man. And a little pain and discomfort will NEVER stop me! I am really grateful that my major medical problems have been orthopedic in nature and not something more serious.

When an injury occurs, and when you see your doctor, don't be afraid to ask them what your limitations are and for how long. Just because you get hurt doesn't mean you give up going to the gym and using it as an excuse. Remember..."Don't give up...Never give up!" You will get better, and you will get back to full strength someday. Have some determination, fortitude and push through. Keep yourself motivated to get back to where you were before the injury and before you know it you will be. Believe in yourself!

I will be back later to go over Day 25 of Phase 2!

Dan

Trainer Tip Tuesday - Work Your Core!

noreply@blogger.com (Jen Ekblad) — Wed, 25 Jan 2012 03:29:00 +0000

IMPORTED FROM BLOG.COM

Work Your Core!

We all want a flat stomach, right?
Well doing a million abdominal exercises alone will not get you there! First off, remember that diet plays huge role in being able to see your hard work. Now with that said, let's focus on the task at hand, working that core. No longer do a trillion mindless abdominal exercises as fast as you can. Work your core, focusing on slow controlled contractions. You will notice that less numbers are needed in order to get a great core workout. Another trick to core work is focus on your breathing. When exhaling forcefully on the contraction portion of your exercise you will call upon many more muscle fibers to work. Therefore, getting more "bang for your buck." If you are going to do the exercise why not get the most out of it!

Jen McVicar