Exercise Results

April 8, 2016April 1, 2016 LauraJoli LookingJoliGoodLeave a comment

How long does it take to see results with exercise?

Sometimes it feels as if you are working so hard and not seeing results! You may start asking yourself “When am I going to start seeing results for all the hard work that I have been doing?!”

Even though the diet marketing people want to make us think that we can quickly lose 15-20 lbs in a week by using their products, it isn’t really likely or that easy. Also, in the small chance that the product does work, it isn’t likely that the weight loss will stick around and be permanent.

Try this, instead of only gauging your progress by what the scale says, think beyond just weight based result. You may find that you are being consistent and working so hard, but don’t have results on the scale. Don’t just look at the number on the scale. Maybe your strength and endurance have improved, you notice that your body is changing and you are feeling better and healthier and you feel happier and better all around.

So, how long does it take to see results with exercise? Remember even though you may already feel the results of a healthy lifestyle change right away, it can take between 4-6 week to see results when first starting a new workout routine.

Like I said in last weeks post about Muscle and Fat, focus on fat loss and how you feel, not just the number on the scale. When you feel good you can’t help but look good too!

I’d love for you to follow me on Instagram Lookingjoligood and on Facebook Lookin Joli Good

Does muscle weigh more than fat?

April 1, 2016August 7, 2016 LauraJoli LookingJoliGoodLeave a comment

We’ve all probably heard someone say that muscle weighs more than fat. But does muscle really weight more than fat? The quick answer is NO…A pound is still a pound no matter what it is made up of. That being said the difference between muscle and fat is not the weight, but the amount of space that it takes up.

Muscle is denser and compact so it takes up less space. Fat is more spread out and takes up more space. This is why a lean body builder can weigh the same as a chubby couch potato.

The space taken up by muscle vs fat | lookingjoligood.wordpress.com — Five pounds of fat compared to five pounds of muscle

Instead of focusing on just the number on the scale, focus on how you feel and how your clothes are fitting. While it is nice to see the numbers on the scale go down, it is a better idea to focus on fat loss and how you feel, not just the number on the scale.

Keep in mind that no matter what the number is on the scale, when you feel good you can’t help but look good too!

I’d love for you to follow me on Instagram Lookingjoligood and on Facebook Lookin Joli Good

Flab to FAB · Health/ Fitness

What’s the Best Diet? Healthy Eating 101 by Doc Mike Evans

March 4, 2016March 4, 2016 LauraJoli LookingJoliGoodLeave a comment

You know I love me some makeup! But there is so much more to “looking (and feeling) Joli good” than just what we put on our faces every day.

What is a diet? Whether you are consciously on a “weight loss diet”or not, you still have a diet. A diet can easily be explained as the “set of food rules that you follow for yourself.” Most of us seem to want weight loss at one point or another in our lives. Is there a magic food formula? Unfortunately, still NO! We are not all genetically the same, so what is right for one person is not necessarily best for someone else.

While obesity is a major factor in a lot of diseases, it is better to focus on health at every size. Health should not just be a weight goal, but a lifestyle: lots of physical activity, regular meals, good social support. Instead of just focusing on weight loss, focusing on healthy outcomes such as less cancer, heart disease, and longer life with better quality.

Active obese people tend to live longer than skinny sedentary people.

Losing weight, while it is not easy, isn’t actually the hardest part. Maintaining that weight loss is trickier. Overly restrictive diets are hard to maintain. I am not saying that you have to change everything about your current diet, but sometimes just making small changes here and there make big differenced in the long run.

Studies have shown that something as simple as keeping track of your weight on a consistent basis helps with weight loss. As well, keeping a food journal can actually double your overall weight loss! I write down everything I eat, whether good or bad to keep myself accountable and aware of what I am actually eating. I think this is the #1 thing that has helped me to lose weight and I am hoping it will help me to maintain this weight loss in the future.

Think more about what is healthy to eat instead of all of what you should not be eating.

Most of us don’t overeat because we are hungry, we over eat because we are in the habit of overeating. Some times simple changes like putting the cookies and snacks away in the closet and instead having fruit and veggies easily accessible can make healthy dietary choices easier without being overly conscious of the change.

Moderation: less meat, more veggies, having fruit for dessert and skipping processed foods.

Also, leave room for flexibility! Make good choices 80% of the time and let yourself have a bit of indulge every once in a while. Healthy is a longterm lifestyle, not a short term quick fix.

Consistency is more important than perfection!

The first time I watched this video by Dr Mike Evens I started taking notes! I love the way that the vastness and confusion of “healthy eating” and “diets” is broken down into smaller bites (pun totally intended. :-))

Please take 15 minutes out of your busy day to watch this video!

“Dr. Mike Evans is a staff physician at St. Michael’s Hospital and an Associate Professor of Family Medicine. He is a Scientist at the Li Ka Shing Knowledge Institute and has an endowed Chair in Patient Engagement and Childhood Nutrition at the University of Toronto.

Written, Narrated and Produced by Dr. Mike Evans
Illustrations by Liisa Sorsa
Directed, Photographed and Produced by Nick de Pencier
Editor, David Schmidt
Story/Graphic Facilitator, Disa Kauk
Production Assistant, Chris Niesing
Director of Operations, Mike Heinrich”

You can also check out the other interesting health information he has on his website by clicking HERE.

I know I personally feel so much better overall when I eat healthier, not just physically but mentally as well. What do you think about overall health over weight?

If you would like to read more about my journey from flab to fab click HERE.

I’d love for you to follow me on Instagram Lookingjoligood and on Facebook Lookin Joli Good!

Flab to FAB · Health/ Fitness · Jillian Michaels Body Revolution

Jillian Michaels Body Revolution Cardio 2 Review

February 26, 2016June 3, 2023 LauraJoli LookingJoliGoodLeave a comment

**Please see update below

Phase 2 Cardio 2 for Weeks 5 through 8

What will you need? Good supportive athletic shoes, that’s it.

No warm up for this workout, it starts right up with the circuit. Each of the fourteen parts is done for 30 seconds and repeated through twice for a total of three times.

Jillian Michaels Body Revolution Cardio 1 Review | lookingjoligood.wordpress.com

Workout:
1. Jumprope
2. Butt Kicks
3. High Knees
4.Alternating Knee Strikes
5. Jumping Jacks
6. Fast Feet
7. Skiers
8. Skaters
9. Plié Hops
10. Cross Jacks
11.Upper Cuts
12. Towel Runs Right then Left
13. Hooks Right then Left
14. Burpees (I HATE burpees, but then again, who doesn’t.)

Repeat twice.

Cool Down/Stretches

I love this workout. I think that because each of the moves only lasts for 30 seconds it is much more tolerable and enjoyable!

Follow along with me as I journey from Flab to FAB!

I hope this was helpful if you are trying to decide if Jillian Michaels Body Revolution is right for you!

Here is one of my very favorite Jillian Micheals quotes:

“Many are so preoccupied with what others think it defines their existence. When we fixate externally, it keeps us from truly knowing ourselves and our destiny. Most [people] fear looking inward for worry they won’t find greatness, but when you stop allowing others to define your worth, you’ll see—greatness exists in us all, waiting to be  expressed”

lookingjoligood.wordpress.com

I’d love for you to follow me on Instagram Lookingjoligood and on Facebook Lookin Joli Good

**Update:

Initially, I found Jillian Michaels’ approach to exercise and dieting highly motivational. Her intense workouts and strict dietary guidelines pushed me to achieve remarkable physical results, which fueled my motivation and determination. I embraced her no-nonsense attitude and believed that pushing my body to its limits was the only way to achieve success. However, as time went on, I began to realize that this approach was taking a toll on my mental health. The relentless pursuit of physical perfection and the constant pressure I placed on myself led to feelings of anxiety, guilt, and a distorted body image. It was then that I decided to change my perspective and adopt a more balanced and loving approach to my body. By prioritizing self-compassion, listening to my body’s needs, and embracing acceptance, I discovered a newfound sense of mental well-being. This shift in thinking allowed me to find joy in movement, cultivate a positive relationship with my body, and ultimately, achieve a healthier and more sustainable approach to overall well-being.

Flab to FAB · Health/ Fitness

Equal Doesn’t Always Mean Equal ~ Flab to Fab

February 25, 2016February 14, 2016 LauraJoli LookingJoliGood3 Comments

All food is not created equal. Unfortunately the two hundred calories from a Little Debbie Snack Cake are not equal to the 200 calories in steamed veggies. I really wish that this was not true! I really wish that my body would use the calories from desserts the same way it uses the veggies.

Despite having met my goal weight, I still have good days and bad days. Some days I want to eat an entire bag of skittles all by myself…the big bag, while other days I will stick to my healthy food plan no problem. The important thing is that I don’t let the mess up days keep me from being successful the next time.

Skittles Taste the rainbow! | lookingjoligood.wordpress.com — I love them all, but the green ones are probably my favorite closely followed by the red ones.

I saw this video a while back and I love how it shows the comparison between the different foods. It perfectly shows how equal doesn’t mean equal!

Thank you for continuing to journey with me from flab to fab! If you would like to read more posts about this journey click HERE!

I’d love for you to follow me on Instagram Lookingjoligood and on FacebookLookin Joli Good!

Flab to FAB · Health/ Fitness · Jillian Michaels Body Revolution

Jillian Michaels Body Revolution Workout 6 Review

February 19, 2016June 3, 2023 LauraJoli LookingJoliGood2 Comments

**Please see update below.

Phase 2 Workout 6 for Weeks 5 and 6

What will you need?

Exercise mat
Medium resistance cable
Free weights (3, 5 or 8 lbs depending on your strength level)

Just like workout 1, workout 3 is focused on the front of the body. It incorporates some yoga moves as well as strength training. Right away you will notice that the workout is more intense than 1+2, but you will also notice how much stronger you already are.
Where can you expect to be sore the next day?

Chest
Shoulders,
Abs,
Triceps
Quads

The workout is broken down into 4 circuits; each of which are repeated once with one minute of cardio in between the circuit repetition. Some of these things are harder to name/explain.

Here is a breakdown of phase one workout one

Warm-up

Alternating Swing Kicks
Speed Rope
Single Knee Thrusts Right
Alternating Swing Kicks
Speed Rope
Single Knee Thrusts Left

Circuit 1:

Bent Rows Wide Grip Heavy Weight (palms face forward)
Cross over Curtsy lunge with Bicep Curls with Medium Weight
Plank Rows with Heavy Weights
Super Mans with Light Weights

Cardio -1 minute Rock Star Jumps-repeat circuit 1

Circuit 2:

Stork Stance With a Low Row Right Leg
Reverse plank (I HATE this! You’ll feel this in the shoulders, lower back, arms, and glutes)
Stork Stance With a Low Row Left Leg
Cable press Heavy Dumbbell Curls, all the way up all the way down

Cardio -1 minute Plyo jump with knee grab-repeat circuit 2

Circuit 3:

Statue of Liberty Single Leg Squat with Reverse Fly (Medium Sized Weight in the left hand raise the left leg)
Lunge Chops Heavy Weight right leg (I hate lunges, but I love these!)
Statue of Liberty Single Leg Squat with Reverse Fly (Medium Sized Weight in the right hand raise the right leg)
Lunge Chops Heavy Weight opposite leg (I hate lunges, but I love these!)

Cardio -1 minute-Running Man-repeat circuit 3

Circuit 4:

Lat Pulls with a High Crunch medium weight
Reverse Crunch Hip Lift (don’t swing the legs!)
Windshield Wipers R/L
Swat Swimg with one medium weight (I love these, but you will feel them the next day!!!)

Cardio -1 minute- ZigZag Jumps-repeat circuit 4

Cool Down/Stretches

As usual I was super sore from the workouts the first two days, (Once again, I woke up in the middle of the night in pain because I rolled over and my muscles were so sore from the workout!) but thankfully, after that not much at all. I knew I was going to be sore, so I took motrin before going to bed. 🙂
I will write a detailed review of Cardio 2 soon. (I LOVE Cardio 2).

If you are interested in my review of Workouts 1-5 and Cardio 1 click HERE.

Follow along with me as I journey from Flab to FAB!

I hope this was helpful if you are trying to decide if Jillian Michaels Body Revolution is right for you!

Here is one of my very favorite Jillian Micheals quotes:

“Your legs are not giving out. Your head is giving out. Keep going.”

I’d love for you to follow me on Instagram Lookingjoligood and on Facebook Lookin Joli Good

**Update:

Flab to FAB · Health/ Fitness · Jillian Michaels Body Revolution

Jillian Michaels Body Revolution Workout 5 Review

February 12, 2016June 3, 2023 LauraJoli LookingJoliGoodLeave a comment

**Please see update below.

Phase 2 Workout 5 for Weeks 5 and 6

What will you need?

Exercise mat
Medium resistance cable
Free weights (3, 5 or 8 lbs depending on your strength level)

Where can you expect to be sore the next day?

Chest
Shoulders,
Abs,
Triceps
Quads

The workout is broken down into 4 circuits; each of which are repeated once with one minute of cardio in between the circuit repetition.

Here is a breakdown of phase two workout five

Warm-up

Sun salutation:
exhale-fold down touch the ground,
raise half way with a flat back and exhale,
jump back into a plank pose,
down into a chaturanga pose,
Flow into up dog, exhale
down dog,
bend the knees look up
jump up to standing

Repeat 3 times.

Circuit 1:

Push Ups with a side plank rotation
Deep crescent pose with triceps pulses using light weights
Jumping Squats -advanced modification add weights (I seriously HATE these!)
Repeat exercise 2 on opposite leg.

Cardio -1 minute-Mountain climbers -repeat circuit 1

Circuit 2:

Static Lunge with Lumberjack rotation using heavy weight – right side-advanced modification add heavier weights
With light weights, drop and hold sumo and do arm presses ?
Static lunge with Lumberjack rotation using heavy weight – left side-advanced modification add heavier weights
Scissor abs

Cardio -1 minute-High knees -repeat circuit 2

Circuit 3:

With the cable, create a loop, step through into a deep crescent pose, pull the cable in and back to a “T position”
Crab exercise with right leg raised
Repeat the first exercise on the opposite leg
Repeat crab exercise with your opposite leg raised

Cardio -1 minute-Cable Punches

Repeat Circuit 3 with the exception of the cardio bit

At this point Jillian says she wants you to be able to have sex with the lights on and when your son ask you what that means you quickly tell him you don’t know what she is talking about and ask him to leave the room until you are finished. Oh Jillian, thanks a lot!

Circuit 4:

Medium cable row while seated on the mat wrap cable around feet and pull-advanced modification-wrap cable around again
Line tricep press
Repeat exercise 1 on opposite leg.
RepeatLine tricep press on opposite side.

Cardio -1 minute-Speed rope (like jump rope only a lot faster!)-repeat circuit 4

Cool Down/Stretches

I am not going to lie, I kind of hate this workout, but I got through it and am so glad that I don’t have to do it any more!

I have already completed these first two weeks of phase two and now I’ve moved on to the second half of phase 2-workouts 7 and 8. As usual, I was super sore from the workouts the first two days (oh my word so very sore!!!), but after that, not as bad.
I will write a detailed review of Cardio 2 and Workout 6 soon. (I have really enjoy doing Cardio 2!)

I hope this was helpful if you are trying to decide if Jillian Michaels Body Revolution is right for you!

Click here if you would like to follow along with me as I journey from Flab to FAB!

Here is another one of my favorite Jillian Michaels quotes that I tell myself all the time when I feel like I want to quit, phone it in, or take an easier modification:

“Unless you puke, faint, or die, keep going!”

I’d love for you to follow me on Instagram Lookingjoligood and on Facebook Lookin Joli Good

**Update:

Flab to FAB · Health/ Fitness · Jillian Michaels Body Revolution · Lifestyle

Jillian Michaels Body Revolution Workout 4 Review

February 5, 2016June 3, 2023 LauraJoli LookingJoliGood2 Comments

**Please see update below. Did you think that I totally forgot about these? Nope, I didn’t! My sore muscles haven’t forgotten either! Like workout 2, workout 4 is focused on the back of the body but has more compound movements than the earlier 2 workouts.

Phase 1 Workout 4 for Weeks 3 and 4

jillian-michaels-body-revolution | lookingjoligood.wordpress.com

What will you need? exercise mat and free weights (3, 5 or 8 lbs depending on your strength level) While this phase is still meant to be low impact you will still be sore when you first start out. Where can you expect to be sore the next day?

Back
Biceps
Glutes
Hamstrings
Abs

The workout is broken down into 4 circuits; each of which are repeated once with one minute of cardio in between the circuit repetition.

comfortable with being uncomfortable | lookingjoligood.wordpress.com

Here is a breakdown of phase one workout four:

Warm-up

Butt Kicks
Single Leg Hip/Glute Stretch
Backwards Arm Circles
Repeat