Wednesday, Thursday & Friday Workouts catch-up!

Well I didn't post my last few days workouts but here they are, for the record :)

WEDNESDAY:
1Hour BodyAttack (484 Calories)
1Hour ZUMBA! (415 Calories)

THURSDAY:
Day Off - There was a "Soup & Stories" Event at Khaled's School and we had fun!

FRIDAY:
1Hour BodyCombat
1Hour ZUMBA!
(Forgot my HR Monitor so I don't know the Calories, I felt soooo naked!)

Overall had a good few days, but I have to UP this as I am gonna do a "10 Pound Challenge" with Veronica!! We are gonna get liftin' some heavy weights and see how if that gets me past this plateau!

Love UmmKhaled

Thanks Elly...

Awwww my little gym buddy Elly brought me back a beautiful gift from her trip to Mexico! It is a beautiful little decorative bowl and it is so shiny! I will take a picture and post it. I was so touched that she thought of me, while she was away enjoying the sun and the beach...and also, her little daughter Becca thought of Hessah and got her a little gift too that she chose on her own! Those two little girls love each other and they are so cute together! They love "Ba-Torton's" (aka Tim Hortons) they like to go "all together" and sit and have donuts! Awww little girls are so sweet!

This is for all my little friends...love you girls!

The gym suuuure was lonely without Elly, you could feel it...now that she is back it feels complete. Her smile and personality light up the gym and everyone knows her just by Elly :) Thanks my friend! 2011 is going to be our year to shine and look amazing! InshaAllah (God Willing)

At the gym today, I was so happy that Charissa and Joanne saved me a seat at the front in Romain's class, because it was an AWESOME RPM class as usual, this was my 3rd time doing the New Release and I like it! Elly & I missed the last 10 mins of BodyCombat because the class started late and then the childcare closed right at 8:30pm. The New Release is TOUGH! I mean the leg track is just unbelievable! This was my 3rd time doing the BodyCombat release.

I didn't mention, but we have an amazing new RPM instructor named Ari, she is loved by all the members, I wonder if she even knows how many people have said "She's the BEST!" so much energy and just a great instructor! Another nice thing is that you always see her actually participating in the other classes, and that is always nice to see. Tuesday is our "Double-Romain Night" and his classes are really top-notch and hard to skip! I do miss going to Duff's extended class on Monday's, because I was doing the BodyAttack class with his wife Nathalie for a while, and then I showed up last night and he was not teaching the extended class anymore :( I am gonna ask him WHAT'S UP? :P

TODAY'S WORKOUTS:

53min. RPM (494 Calories)
53min. BodyCombat (495 Calories)
93min. Walk to school, to eat at Subway and then back home (Enter cals later)

So that was my day....I had a nice little day but I did eat waaaaaaaaaaay too many goodies and hope to redeem myself for the rest of the week!! :)

Loooove Kasey

I want to start logging everyday again :)

With THAT SAID...I want to try to stick to that...I liked having it on here. I am logging everything on SparkPeople still and have been all along...but I like to have it on here too. SO here is my little....

UPDATE!

--> Since coming back from UAE in July 2010, I have....
       Lost 37 Pounds!! Woohoo! As of today!

--> Since I started logging everything on Spark People, end of September I have:
       Lost 32 Pounds!! YAY Spark People!

--> Since 6 weeks post birth of Baby #3, (Born May 30 '09) I have:
      Lost 52 Pounds!! Woooo hoooo!

--> CRAZY THING is: I lost 23 Lbs 2X lol, and 7 Lbs 2X and another 5 Lbs 2X LOL Those were my ups and downs along the way :) learning curves we shall call them! But alas...they are OFF for good now InshaAllah (God Wiilling)

I COULD already be at my Goal of a few more pounds but, I am really happy with what I have acoomplished so far and I would not really change any of that if I could go back! Wanna know why???? Because ,it took me gaining back that 23 Lbs, while away in UAE...coming back and losing 10 Lbs only to gain 5 Lbs of it back because I was under-eating and over-training, which made me so depressed about my weight that I found what really worked for me! Learning curves are good and definetly taught me you have to eat healthy to fuel your body AND workout to attain your Health & Weight-Loss Goals the RIGHT way! Now I know how to make it successful and I won't ever InshaAllah find myself back where I was!

Ohhh went to the SUN RUN Training on Sunday morning and followed that by BodyCombat...when we did the try-on for the Sun Run Shirts I got a SMALL! Woohoo! Woooooohoooo! I even tried it on over the shirt I was wearing :) Can't wait until it comes in :)

EVENING WORKOUTS:

45min. BodyPump (Will add cals)
63min. RPM Extreme (674 Calories)

Loove Kasey UmmKhaled

10km VANCOUVER SUN RUN...and Me????

I am proud to announce that on April 17, 2011 I will be participating in the famous "10 km Vancouver Sun Run" thanks to one of my lovely gym buddies Joanne!

Although I am nervous because I have never ran for any length of time (except for many years ago when I was in the Canadian Army Reserves, and I must add I kind of had a running phobia back then lol... *something about being scared to "fall-out" but it was more of a FORCED TO RUN thing rather than doing it FOR FUN...kind of cause that lol*

So my friend Joanne WON entry packages and FREE TRAINING once a week for Her and a Guest and she asked meee to be her Guest...Awww I am very touched that she chose me... and I would actually never have done anything like this anytime soon on my own, but this is the perfect way to challenge myself, and this is the PERFECT OPPORTUNITY to get a photo of myself with a # on my Chest LOL! You know, the cool running pictures many of you runners have! Sooooo gonna have one now ;)

So...all signed up and now what??!!?? Well, we start our Weekly Training TOMORROW Morning @8:30am! Great place too as it is sooo close to our BELOVED GYM! It is only about a block away, so once we are finished the training we can hop over to the gym...warm up in the Sauna, and then get a BodyCombat class in...how awesome is that? Pretty Awesome!

I have to go and get a good running jacket, a warm head band and maybe some new runners, because we will be training outside for the run, so I need to have some nice clean, dry sneakers for the gym, and I don't want to use the same ones as it is wet and chilly here in Vancouver, British Columbia!

So every Sunday from NOW until APRIL 17th, I am going to commit myself to this goal right next to my gym buddy Joanne...I am nervous and I hope I can do it! I think my heart and lungs are well conditioned because I do a lot of Cardio Classes....

Any of you runners, please give me all the advice you think will help me...I am a first-timer and I need all the tips I can get!

The count-down begins...

Love...
UmmKhaled

GOAL #2 REACHED! MashaAllah!

Today is a happy day for me... I have REACHED my GOAL #2! I am starting on GOAL #3! I feel like I accomplished a lot and I am really loving the way I feel about myself these days!

GOAL #1: Was to lose the 23 pounds I gained while I was in UAE for 4.5 months...anddddddddd..
UPDATE: Alllll 23 Pounds GONE!! YAY!

GOAL #2: Was to lose ANOTHER 10 pounds....and......
UPDATE: All 10 of those Pounds are GONE... Double Woohoo!

SO NOW I AM:

DOWN 33 Pounds since I came back from UAE...which takes my TOTAL since giving birth to Baby#3 to 49 Pounds of weight I NEVER want to see again InshaAllah!

I am now starting Goal #3...which is to lose another 10 pounds. I have not been that goal weight since a little before I got Pregnant with Baby#1 who is 8 years old now lol!  It is ABOUT TIME hehehe!

Sooooo I am satisfied with the way I look now Alhamdullilah...but I would like to be more toned and fit looking, which I think with my favorite Les Mills Classes I can achieve that InshaAllah! As soon as this holiday stuff is over I am hoping to get into the gym more. Now that I have a 2nd car it is easier for me to get to the gym now that my husband is back to work.

I also LOVE shopping again...I can remember after Baby#3 going into the stores and having to Buy L or XL shirts...and now I can pick a Small off the rack and not even try it on and I KNOW it will fit...since I am a pear shape though...I need to work on my bum and thighs hehehe but I am satisfied with how I look and enjoy getting out of the shower and getting dressed like I used to...just a few months ago, I would dread getting out of the shower because my clothes were SOOOO tight because I refused to buy a SIZE or TWO bigger after gaining that 23 pounds back...so I would go to the bathroom and fight with my jeans to get them on....they had JUST fit me a few months ago and I worked so hard to get into them...BUT NOW...I just gave THOSE few pairs of jeans away because they were too BIG! 

So just wanted to mark my big accomplishment of GOAL #2 behind me...and now I am moving onto GOAL #3.

Thanks for reading...

Loooove Kasey UmmKhaled

Results of my 3rd Body Composition...

Today I did my 3rd Body Composition at the gym! I am pretty happy with myself MashaAllah and I feel really great! To do my REAL comparison, I will get "Body Composition #1" (Dated: Sept 28) results from the gym, which I will try to do tomorrow :) I will also do a weight and measurement update as soon as I can. 

For today's comparison of almost 2 months of "My New Healthy Lifestyle", I have:
"Body Composition #2" (Dated: Oct 8) and "Body Composition #3" (Dated: Dec 6)

The only thing I know from BC1 is the weight so that one will be BC1-BC3 but the rest are just BC2-BC3) Here we go...

Weight Loss: 

(BC1-BC2 = LOSS of 22 Pounds!)

FAT %: 

(BC2-BC3 = LOSS of 10.9% of Body Fat!)

FAT Mass: 

(BC2-BC3 = LOSS of 21.79 Pounds of Fat Mass!)

FFM/Fat Free Mass: 

(BC3-BC2 =  GAIN of 5.4 Pounds of FFM!)

NOTE: Gain here in FFM is a good thing because "Fat Free Mass" is everything in the body that is NOT FAT (which consists of muscle, water, bone, connective tissue, etc.) Muscle acts as the body's natural "fat-burning engine", there fore it is important to maintain or even gain healthy muscle mass when exercising or dieting. So this # went up but that is a good thing :) More muscle = Less Fat!

TBW/Total Body Water: 

(BC3-BC2 = GAIN 4 Pounds of Water Weight)

NOTE: I think Gain here is alright, not accurate way of weight measuring because depends on time of day, time on month, how much water you recently drank, when you exercised last and stuff like that, so not that a hugely important # but someone correct me if I am wrong :)
Total Body Water is important to ensure your body is not dehydrated, especially when exercising or dieting.

To check your Body's "Estimated Hydration %" there is a little calculation:
TBW/Weight x 100 = Estimated Hydration Level

Women should be: 50-60% Hydration and Men should be: 60-70% Hydration

MY BC2 HYDRATION CALCULATION WAS: 47.6% Hydration (Not Good)

MY NEW HYDRATION CALCULATION:  55.6% Hydration (Sounds good to me!)

SO that is my little update so far! I CAN'T WAIT to see BC#1 because I can't wait to compare, I hope I can run into her at the gym tomorrow!!

UPDATES ON MY GOALS:

GOAL #1: Was to lose the 23 pounds I gained in UAE
UPDATE: 23 Pounds GONEEEEEEEEE MashaAllah woohoo!

GOAL#2: Was to lose 10 pounds Extra
UPDATE: 5 Pounds DOWN and 5 to go!

GOAL#1 and 1/2 Way through GOAL#2 TOTAL = 28 Pounds!!

GOAL#3: Will be to lose 10 more and then I will be all set InshaAllah! :)

And on a pretty cool note (not to forget all my prior weight-loss successes)...I am DOWN 44 POUNDS since I gave birth to Baby#3 Mohammed!

Loooove Kasey UmmKhaled

PLEASE HELP: Just 10 little Votes!! :)

Since you guys are all soooo supportive and amazing :) I was wondering:

My son's school is brand new with NO PLAYGROUND :( ....that has to be fund-raised but we have this amazing opportunity to win one! So can u guys go everyday for the next 10 days (10 of them because we only get each 10 votes) All you have to do is log in 1x/day...go to the "cause" and VOTE for it...1x/DAY! The only thing is you have to register with an email and a password but that only takes 2secs and it is so worthit if they get this playground...it could take YEARS to get one if they have to raise the money...but this is such an opportunity...let me know if you vote :)

Please, please, please, please...and come on and post everytime you vote...I want to see how many do it hehehehehe...please....please...

Here is the link: www.avivacommunityfund.org/ideas/acf
5998

It is idea: #5998

Thank you soooo much...all your votes are appreciated :) 11 days left to vote and 10 votes each...that could be a lot!! For our little kids :)

Spread the news!!

Looove Kasey

Trecking through GOAL #2

My Goal #2 is to lose 10 more pounds :)

So I have made a dent into.......
Goal #2 with 2 Pounds lost! 

I have 8 more pounds to go until I reached the weight I was when I got pregnant with Baby #3 (Mohammed), but my inches are better I think because I can fit into the same clothes as that time, could be all my working out! But I am happy!

Then I have a Goal #3 after that but I want to make it feel easier for myself with smaller goals. I have lost a lot since I gave birth to Mohammed. I had him May 30 of 2009. Since then I have lost 41 pounds and I am happy MashaAllah. But then I gained a bit and now I am down THAT 23 pounds and I am down an extra 2 pounds into Goal #2!

Yay!

Looove Kasey

Goal #1 REACHED!!! Bye Bye 23 Pounds!

Woohoooooooo....so this morning I got on the scale...guess I wasn't on a plateau. I lost that last 1 Pound I was waiting for to reach GOAL #1 of losing the 23 Pounds I gained while in UAE! Sooo see ya later to those unwanted pounds...I have a ONE-UP on it too because even though I am the same weight I was when I LEFT...I am now LESS INCHES which I will post tonight. Soooo this is celebrating my 23 pound LOSS and I am so happy. I am feeling like a MILLION BUCKS...and am looking forward to the gym tonight for BodyPump with Nathalie...and RPM with Mariette. Yayy me. Off to get Khaled at school!!

Love Kaseyyyy!

They are at the Front because they are "Comfortable Enough to Be There"...

Little things can make your day...and little things people say can mean so much...and make you realize how far you have come...



I was at RPM Class today (which is the same as Spinning) pretty much! It is one of my favorite classes and I try to do a class everyday! I love the instructors I Spin with, each and every one of them are motivating and have their own way of teaching and it mixes it up for me and I never get bored. (I have to mention, we have THE most beautiful RPM room...I will talk about that in another blog post.)

I was in a rush, sadly forgot my heart rate monitor, but got past that...then I dropped the kids at the Gym Daycare and ran off to RPM Class with my Cycling Shoes already on. I got there and it was pretty full..and I always sit in the front, so I booted myself up there...I love it in the front.

So Romain (who is one of my favorite instructors) is on his bike at the front on his little stage, and the class is starting...I set up my bike quick as they are already peddling, then I realize I forgot my water...ohhh no! Try THAT class without water...but I managed, I just pretended I didn't NEED water...lol!

So there are some newbies in the class and it was quite full, so as we were warming up, Romain says...

"If you don't know what to do...just follow my speed, watch my legs and go with the same beat" and then he says...

"IF YOU CAN'T SEE ME, THEN LOOK AT THE PEOPLE IN THE FRONT, THEY ARE THERE BECAUSE THEY ARE COMFORTABLE ENOUGH TO BE THERE"

I was thinking... I am one of the people in the front...and then, I was thinking to myself...and I AM comfortable enough to be here! Hearing THAT made me feel good because when I started...I was NOT one of the people at the front...I was at the VERYYY back! Hiding...just in case I wanted to ESCAPE! It was just something small...but when Romain said that, it made me feel like I accomplished a lot to be in that spot...realize how far i have come from the beginning. And it became one of my favorite classes from the first class I completed back in January!

He was actually my first RPM instructor too, followed by Duff as my second. They made me love RPM. Thanks to them :) Also Mariette who is a newer instructor I love to have on Thursdays...she told us at her first RPM class she walked out 15 minutes in...and now look she is teaching! My first class back in January...I had no idea what to expect, it took EVERYTHING in my mind AND body to keep myself on that bike...but afterwards I felt sooooo amazing and was surprised I could accomplish THAT, I went on to do 32 RPM classes in the first 30 days the gym was open! Such motivating people! I could write forever...but my time is limited this evening.

PLEASE if you want to open more doors for yourself and feel AMAZING...seek out Les Mills RPM classes...or ANY other Les Mills Classes...or if there are no Les Mills where you live...then try a  Spinning Class near you. You will open your mind and push your body in ways you never imagined you would! Let me know when you do and what you thought!

Find a Class near you: www.lesmills.com/ 

I am mad at myself for not blogging so often. I am going to. As of today I am now...

Down 22 pounds! 

I am ONE pound away from my Goal #1 of losing the weight I gained in UAE. I did my measurements today, and I will post those. I am pretty happy with them. I am just so happy with what I have been accomplishing, I have to write more about that later.

Love Kasey UmmKhaled