WEEK SEVEN...

Nutritional Homework

This week we focused on “meal and snack planning”, which is key to feeling confident with food choices and not letting lack of planning and preparation allow you to cave and run through fast food last minute.  “Winging it” will set you up for bad choices and eventual frustration with weight loss goals.  We discussed options for Nikki for lunch such as a sandwich, wrap or salad for lunch, and trying a few new recipes for dinner using the “Cooking with Cara Recipes” (see “Cooking with Cara” blog entries further down for more information).  Nikki will also try to incorporate more vegetables into her diet for lunch and dinner and will focus on packing her lunch and snacks in her cooler when on the go so that she will feel less tempted to choose an unhealthy and convenient snack.

As added optional homework, Nikki has agreed to view “Supersize Me”, which is a documentary which highlights the dangers of eating out routinely.  Eating out often has become a way of life and we often forget the price we are paying for convenience.

Exercise Homework

This week Nikki expressed her challenges with the “dreaded treadmill” – I am confident that she is not alone.  This was the perfect opportunity to reassess her cardiovascular levels and tackle her concerns head on!  Because Nikki has built up her time to 45 minutes on the treadmill (which was getting very boring), I progressed her to the next level to manually add hills (which increased intensity) and decrease her total time to 30 minute sessions.  She will perform this method of hills in 2 minute intervals – which should continue to be challenging, but a little more time efficient.  We also re-evaluated her levels with the bike and EFX increasing her leg pace and levels of resistance. 

Nikki will continue to perform her strength training routine from last week until we meet next week to update.

 

 

Nikki’s Comments:

I’m taking this Lifestyle Change seriously and am surprising myself with my level of commitment. I have not missed a workout yet. My schedule is hectic, juggling the demands of a family of 6, but I have made going to the Y a priority and that feels great! I’m also noticing how my mindset is changing about so many things – things I’ve always believed about myself, how I view food, healthy/unhealthy influences and settings, etc. I remain hopeful that even though it’s going to take me a long time to do this, I will stay the course because it’s worth it. However, I am not met with such optimism from everyone in my life. Some have been pretty vocal about their skepticism. Others have tried to offer unsolicited advice about diet products or strategies that might compliment or work better than ‘plain old’ diet and exercise. This week I actually had someone suggest to me that at my weight, it’d be better to have Bariatric Surgery. She had success with that option and thinks I’ll eventually get discouraged by the level of effort it takes with slow results on this path.

This has been a lifelong struggle and admittedly I’ve (half-heartedly) tried countless programs to get healthy. But something feels different within me. I am convinced that this is the right method for me – and the right timing. I finally feel ready. Frankly, it’s agitating that it took me this long to take it seriously. My goal is to continue losing 1-2 pounds per week which will surely add up! And be sustainable in the long run. I just keep telling myself to follow those wise words from Finding Nemo…JUST KEEP SWIMMING!

WEEK SIX...

Kudos to Nikki for her honesty and sharing her challenges along her journey.  She is not alone; it’s easy to feel motivated in the first few weeks when pursuing weight loss and is common to lose steam with each passing week.  I believe the key to continue progressing forward is to:

1.    Focus on building healthy habits – more water, better “quality” food choices and incorporating exercise into your weekly routine.

2.    Celebrate small changes – identify and recognize what you are doing right – focusing on the positive, not the negative.

3.    Enjoy the journey – every habit we have is one we have created – it takes time and perseverance for positive changes to feel like a habit.

It is often the small decisions we make every day (do I work out, what I eat?) that will bring us closer or farther away from our fitness/wellness goals.

Nutritional Homework

This week we finished our “basic nutritional topics” discussing the importance of protein in her diet.  Protein helps build lean muscle mass and also has many health benefits such as hormone production and helps support a healthy immune system.  We discussed healthy protein options such as lean meats, eggs, dairy, soy, beans & nuts/seeds.  We also discussed the importance of incorporating “healthy fats” into her day such as cooking with extra virgin olive oil and sprinkling some flax or chia seeds into her oatmeal each morning.  Fats aren’t bad - they serve many functions in the body and promote a feeling of fullness.  The key is to add the healthy options and limit the bad such as Trans fats, which is a common ingredient in many processed foods (look for the term hydrogenated oil on your nutritional labels) and avoid.

Exercise Homework

This week we focused on intensity during our strength training session.  Nikki is continuing to complete three circuits of 15 reps, but is doing “as many as she can” on the 3^rd circuit (not stopping at 15 if she can do more) which is forcing her to stay focused and tap into her mental limits.  Often we think we can’t do any more – but she is quickly learning she is doing more than she thought possible, which is increasing intensity and creating a metabolism boost which is essential for getting results.  We have varied her routine slightly and introduced her to the Lat Pulldown and Row (Back exercises) in the main Wellness Center instead of the Express Room.  Even though the machines are similar, slight variations of movement can help challenge your body and break the boredom.

 

Nikki’s Comments: 

In the order to keep this blog sincere, I’m going to share something profound: I really hate the treadmill. Why? It’s not like I’m acing the other cardio machines (bike and elliptical) or breezing through the strength training circuits. But on those days of the routine, I do leave the gym feeling challenged yet satisfied by my ability to meet Jodi’s (and my) increasing expectations. But for some reason, the days on the treadmill give me no such satisfaction. I’m growing increasingly frustrated – it’s just walking after all! Why does the time seem to go so slowly, and the set pace feel beyond my capability? Why do I feel more unsteady and unsure of myself on the treadmill? Like everything else on this journey, I’m realizing it’s a test of both physical and mental limits. But instead of backing down, I’ve decided to use it as another motivator. I am competitive; Jodi even commented I had a “Rocky-like streak” (which really made my day because I know I need to tap into my inner fighter to conquer this lifestyle transformation). After initially failing that treadmill test, I feel like I’ve got something to prove on that blasted machine! So I’ve been going into the gym an extra day specifically to address this love/hate relationship. I’m still searching for that feeling of accomplishment/love part, but I remain hopeful that someday soon I’ll find it.

WEEK FIVE...

Nikki shared last week the many challenges and pressures she has been facing recently during her lifestyle change journey.  Her concerns are common - we live in a fast paced and “quick results” society, purchasing many gimmicky infomercial products and supplements, while watching The Biggest Loser and expecting the same unrealistic results.  We forget that the weight didn’t increase overnight and our lifestyles of busyness and eating out are contributing to the problem – creating a cycle of frustration and disappointment.  During this process we will be focusing on her lifestyle as well as exercise and nutrition – trying to focus on “balance” to support better overall health and wellness – not just a number on the scale.

Nutritional Homework

This week our nutritional topic was the introduction of basic nutrition. This week we focused on understanding the difference between good carbs (whole grain breads & pastas, brown rice, oatmeal, fruits and vegetables) and bad carbs (white flour products such as bagels and bread, white rice and sugar – including different types of sugars).  We also discussed the “glycemic index” which is a ranking system (go to glycemic index.com for more information) of carbohydrates and the rate at which carbohydrates digest which can affect weight management and help manage diabetes.  Nikki will focus on replacing her current carbohydrate intake with “quality” carbohydrate options to better fuel her body and stabilize her blood sugar throughout the day.

 

Exercise Homework

This week I focused on progression to her circuit.  We incorporated a compound movement (works multiple muscle groups) into her program such as a step-up-n-press (stepping on step-ups with a shoulder press motion) which burns more calories while also adding a few more exercises to her circuit.  She is continuing to perform this routine two times per week.  She is still in the process of building her endurance for cardio (adding 5 minutes to her total time each week) she is currently at 40 minute sessions.

Nikki’s Comments

Jodi and I had a good conversation this week about my need for two things: balance and control. As I sat and listened to her self-proclaimed “tough love” approach – I knew she was right on. My life is too hectic. In all my running around trying to be productive, I’m getting nowhere fast! We are all pushed in this society to go, go, go. And consequently, we’re sleep deprived, eating out way too much, overstressed, and really sacrificing a higher quality of life – or at least I am. And even though I know this is a vicious cycle that will negatively affect my weight loss journey, it’s a difficult issue for me to correct. I’ve always been a people pleaser – and don’t like to let others down if they invite me to do something. And as an adult, I’ve become an extreme night-owl, using the quiet time to check items off my daily list (even writing this, it’s nearly midnight). I just figured it was my stage of life with young children, but I remain committed to this healthy lifestyle change and know this is worth the effort to reign in. I need to set some boundaries to protect my own health. I need to work in more downtime at home. And I need to take control of my family’s weekly meal and activity schedule. If I don’t, no one else will. That in itself is a good reminder – this is no one else’s responsibility. This journey is my own. And the outcome is mine to achieve. My success will be driven by these two things – no one said it will be easy, but I’ve got to restore balance and reclaim control!

WEEK FOUR...

Nutritional Homework

Nikki has started to rotate some breakfast (pre-workout) options in her routine such as oatmeal with skim milk and incorporate fruit and yogurt (post workout).  This week’s nutritional topic was “protein options”.  We discussed additional protein ideas for snacks such a protein drinks (“Designer Whey” protein powder or “Raw Protein” an excellent vegan option) - mixing the powder with water, milk, soy or almond milk.  I also gave my recommendations for healthier protein bar options such as Kind, Lara, Zone or Balance bars as they are less processed than many others on the market.

 

 

 

 

 

 

 

 

Exercise Homework

I started Nikki this week with a full body circuit that she will perform at the Y two times/per week – once with me and another session on her own.  This circuit is a beginner fundamental program incorporating steps-ups and push/pull movements (such as a ball shoulder press and machine row) as well as targeting her core with a beginner plank.  She is performing 3 circuits of 15 repetitions with each exercise, moving quickly with limited rest. She is continuing to work on building her endurance with cardio on the treadmill, bike and EFX on the remaining two days per week she workouts out at the Y.

 

 

 

Nikki’s Comments

We’re a few weeks into this journey, and everyone is asking me the same question: “Well, how much weight have you lost?” I’m certainly feeling the pressure. And not only from others, obviously I’d like to see my body changing from all this hard work! As I stand on the scale each week, my internal struggle begins. What if it’s a big loss – whew, then I’d feel validated and successful. But what if it’s not? My fear of failure begins to seep in. It has been a struggle to balance my desire for dramatic results with my understanding that this is a long-term, lifestyle change…not just a quick fix that ultimately won’t change a thing. I know it’s going to take time. I’m realizing how much I need to re-learn, and apparently patience and perseverance are on the list of lessons along the way.

So to answer your question, yes I have lost about 10 pounds. But I’m trying to focus on the bigger picture – and the many smaller changes within me that are also important. Such as, I’m becoming so much more aware – of both good and bad habits in my life. And I’m becoming so much more active. I feel an overwhelming sense of accomplishment each time I leave the gym. Sure, I have a long way to go, but I’m proud of myself. And that’s success too!