WEEK 24...Lifestyle change blog comes to an end of the 6 month challenge, but the journey still continues for Nikki and Jodi.

So here I am – coming to the end of an incredible experience working with Nikki. It has been a privilege getting to know her on both a personal and professional level.  We’ve set and achieved goals that Nikki “thought” were unattainable and out of her reach such as walking a 5K (and even jogging parts!), and limiting her eating on the run.  We’ve also battled her lifestyle, identifying negative behavioral patterns and creating healthy habits along the way.  We’ve laughed and even cried (or at least she has, lol). 

Having said that, I am happy to report Nikki’s weight loss results to date:

·         Weight Lost – 45 lbs

·         Inches Lost – 22.5 total inches

·         Nikki passed the treadmill cardiovascular test

·         Nikki participated in a 5k (reaching her goal of less than an hour at 55:11)

·         Improved strength, endurance and flexibility

One of my goals during this journey with Nikki was to prove the point that diet and exercise is the most healthy and effective way to lose weight.  Yes, it can be a slow process compared to quick fix, gimmicky diets…but it’s what really works to give you lasting weight loss results and to create a healthier you – no magic pill can do that.  It’s the choices we make every day that either support us for better health and weight management – or don’t.  Remember, “slow and steady wins the race”.

I told Nikki recently that I believe she has what it takes to really transform herself.  Due to her motivation & dedication, the Y has decided to support her efforts by allowing us to continue to work together for an additional 6 months focusing on “Lifestyle Change”.  We will meet every other week and provide a follow-up blog at the end of the year – hopefully detailing an amazing testimonial.  I often like to refer clients to a quote I live by, “Life is a journey, not a destination.”  I think Nikki and I are still in our journey together and looking forward to the future – it’s looking bright!

 

Nikki’s Thoughts

When I was selected for this six month Lifestyle Change program, I was so excited and hopeful. I knew I was ready to address my lifelong weight problem but I didn’t know how to do it right, so it was sustainable. I needed personal guidance to walk me through integrating healthy eating habits and feeling capable in a gym setting. I remember Jodi telling me that she would give me the tools – but you have to be the one to do the work! I suppose I thought she was going to perform a miracle and my life would be changed overnight but now, six months later, I’ve realized this personal, life transformation has really only begun.

We spent the first few weeks getting to know each other and going through the initial testing. It was so difficult for me to face the reality of my health outlook. My entire adult life I’ve ignored these issues and tried to prove that I could be happy/beautiful/likeable/successful despite my weight. So as Jodi and I addressed my starting weight as morbidly obese, my off-the-charts BMI and body measurements, and my failed fitness tests – ugh, I just wanted to run and hide! I knew I had to understand the severity of my situation before we could make any progress, but it was a humbling feat. 

Once we knew what we were up against, I felt encouraged to know Jodi was on my team – I didn’t have to do this alone! She slowly introduced me to the gym machines and gave me doable goals to achieve. Jodi helped me stay challenged with varied workouts while gradually gaining confidence in my own abilities. She taught me a different nutrition topic each week and stressed the importance of meal planning. She kept me focused on the big picture of a “healthy lifestyle”. As we built up trust, Jodi was able to push me on my “hot button issues” like eating out too frequently, being sleep-deprived, overscheduled, always running late, and being a people-pleaser at my own expense. I was starting to see just how complex this journey was for me – this was not just about losing weight but getting healthy, and really taking good care of myself. I had to carve out time to exercise (something I had never done regularly, let alone 5-6 times per week), plan family meals using new ingredients, keep a daily food log, write a weekly public blog, and find ways to deal with the many emotional issues we were stirring up – through journaling, talking with loved ones, and establishing new boundaries. It’s been a ton of work, but absolutely worth it!

I am proud to report so many positive changes I’ve experienced thus far. I have lost weight and inches and am fitting into smaller clothes! I am much stronger and have more endurance than I have had in years. I am having conversations about healthy eating with my children and introducing them to new foods regularly (we even planted our first garden!). I am getting more rest and drinking much more water (and much less pop!). Overall, I am so much more aware – of the quality of my food choices (pairing carbs/proteins/vegetables and eating more whole grains), the timing of my meals (eating earlier in the morning and eating every 3-4 hours), and the portion size of what I’m consuming. I have a better attitude about exercise – it’s not the dreaded chore I used to view it as because I know what I’m doing and it feels good to be active. Most importantly, I’m believing in my own abilities and am trying to achieve goals I’ve never dreamed I’d accomplish. I am truly excited about the possibilities of me (and my children’s) future.

We’ve made such great strides toward success, but I still have a long way to go. This program has ignited a fire within me and I fully intend to press onward with this journey. I’m so grateful for Jodi’s continued assistance! She and I are in a good groove – and she is ramping up my workouts now more than ever. I need her pushing me to view myself as that “fitness gal” she claims I’ve become. As my trainer and friend, she is a vital source of accountability and support. Thank you Whitley YMCA for caring about my story – I’m happy to be one small piece of the positive impact the Y has on our community!

 

WEEK 23... Jodi gives tips on controlling your appetite and identifying emotional eating. Nikki adds a new strength training circuit and trains for her first 5K.

We’re getting down to the end and the pressure is on for Nikki.  We discussed our last topic this week which was about how to control your appetite and identify emotional eating.  Controlling appetite and cravings can be achieved when following some simple steps such as eating breakfast, eating every 3-4 hours to maintain blood sugars, eating protein with meals and snacks, and eating quality complex carbohydrates that are rich in fiber.  Emotional eating can be a complex area but awareness can be a key step in changing this negative behavior:

1)    Clean up your environment – you can’t eat what’s not there.

2)    Identify triggers – environment such as family gatherings and visual like tv commercials - any circumstances which trigger the need to eat.

3)    Stress – identify feelings and replace urge to eat with replacement behavior.  Try to take a walk, exercise, or call a friend)

4)    Visual aids – put a picture or inspirational quote on the refrigerator that motivates you.

Nutritional Homework

I have asked Nikki to continue her experimentation with whole foods and new recipes, adding as many vegetables as she can.  I have encouraged her to increase her water intake due to the heat which will also fill her up between meals and keep her hydrated!

Exercise Homework

Nikki completed her last strength training circuit which focused on the exercise ball and a few kettle bell exercises.  I wanted to give her some variation on the exercise ball such as the shoulder press, chest press and rear shoulder fly for back strengthening.  All of these exercises are challenging to her core and balance as well.  I also gave Nikki a new walking lunge exercise using a kettle bell, a kettle bell row, and had her hold a plank as long as she could!  Nikki will be working on perfecting this circuit this week and is aggressively training for the treadmill test.  We have also signed up for a 5k walk on July 13, wish us luck!

 

Nikki’s Thoughts

Yes, Jodi continues to ramp up my workouts. I guess that’s the beauty of working with a personal trainer – they vary the workout routines and keep you feeling challenged, while also helping you gain confidence in your abilities. She has encouraged me to incorporate outdoor activities this summer for added exercise – some way outside my comfort zone like doing a 5K!

When she first suggested we complete a 5K together, I kind of laughed it off. Surely, I was not ready for that yet! I envisioned the public humiliation of showing up to a park full of professional athletes who leave me standing in their dust at the start line and are waiting impatiently when I finally stagger to the finish line a few hours later! Apparently it’s much less intimidating, and I was assured I will not be the lone amateur in the bunch. So with a little prompting, I will indeed be experiencing my first ever 5K very soon.

I am a little scared but also really excited to do this. It will be quite a personal accomplishment. I can remember watching on the sidelines as my husband ran races years ago, feeling so proud of him and wishing with all my heart that I was the kind of girl who could run along with him. That’s still a dream, but I feel hopeful that this 5K could lead to more, and I’ll continue improving my performance. I’ve never been athletic, but I am more active today than ever and am slowly proving to myself that yes, I can do it – I can become that kind of girl.

WEEK 22...Nikki returns from a successful vacation of staying on track. Read about her confidence in finishing this portion of her Lifestyle Change strong.

Now that Nikki is home from vacation, it’s time to get refocused on her weight loss journey.  I was proud of Nikki for maintaining her weight on vacation.  That is success to not gain weight as she used the tools I have given her to leave her home and safety zone and feel confident balancing diet and exercise while having fun too! 

Nutritional Homework

As we have finally reached the summer season, I have asked Nikki to continue experimenting with whole foods and broaden her range of foods.  I have asked her to experiment with great whole grains such as brown rice and quinoa as they are loaded with fiber and nutrients.  I have also asked her to challenge herself with trying a new vegetable every week now that she will have more time to sample a variety of recipes.

Exercise Homework

Getting back into exercise I have added a different variation of the squat-n-press using a barbell.  I have also added a row movement using the barbell moving swiftly from one exercise to the next.  I have rounded out a full body circuit with dumbbell chest presses on an exercise ball which incorporates core and Nikki is continuing to master the dreaded lunges.  Way to go, Nikki.

Nikki’s Comments

With only a few weeks left in this Lifestyle Change, I’m feeling extra pressure to finish with strong results. I suppose I want to prove that good ole’ diet and exercise really is doable for someone with a lot of weight to lose and a lifetime of unhealthy habits to break. I want to make it count for the YMCA who really has given me the tools needed to change/save my life. And I hope to inspire others to become a better version of themselves by having the courage to face whatever they’re battling.

I know I’ll have good numbers to share soon, but I’m trying not to let the pressure of hitting a big goal, overshadow the successes I already know to be true. I’m finally ready to make this change. This is the new me, fighting to reclaim my health and quality of life with every workout and food choice. And I’m really doing it! It’s an exciting revelation. It sounds cheesy, but my future’s looking bright! J

Week 21: Nikki goes on vacation! How can you not indulge on vacation? Nikki shows us how!

Week Twenty One

Nikki did a great job last week organizing her schedule for the summer. She scheduled time to meal plan, cook and rest which is creating more balance in her life. That was an important positive change to see!

This week we discussed the importance of hormones.  Metabolic hormones are chemical messengers that control and coordinate activities throughout the endocrine system. When they become “imbalanced” our bodies can be thrown out of whack and it can derail your ability to maintain a healthy weight.  Hunger hormones such as leptin and grehlin are meant to tell us when to start and stop eating.  When these get out of whack it can create overeating and cravings.  So how does this happen?  Much research has identified processed foods, chemicals in our food and environment, lack of sleep, and stress to be some of the key factors in this growing problem. Basically, your body reacts to what you put into your body and how you treat it.  Adding more whole foods (foods high in vitamins/minerals), reducing stress, exercising and getting more sleep are ways to ensure you will keep your hunger and metabolism balanced.

Nutritional Homework

Nikki is going on vacation this week and I have asked her to PLAN.  She will be taking some protein bars and protein powder with her for snacks and will have access to a kitchen for cooking.  When dining in restaurants she will review the restaurant’s nutrition guide so that she will be better inclined to make a “healthy” choice.  Nikki will still continue to keep a diet journal for her own self-regulation (I will be checking her too!).

Exercise Homework

While on vacation I have asked Nikki to put together a daily workout schedule.  She will have access to a gym and will be doing a lot of walking outside.  I have also asked her to work on her lunges every other day as no gym equipment will be necessary (no excuses!)

Nikki’s Comments

My family and I had a great time on vacation! We did a variety of fun activities and enjoyed more downtime than we’ve had on past trips. It was just what we needed to come back feeling refreshed. But it was an 8-day stretch that challenged my new healthy lifestyle habits. There was temptation everywhere and a certain amount of ‘eat, drink, and be merry’ mentality comes with any vacation right? Well, I knew Jodi was anxiously waiting to see my food/exercise log when I returned and I didn’t want to let her down! And I really wanted to come back on fire to finish this Lifestyle Change package strong. I packed my workout attire and healthy snacks and asked my husband for extra moral support.

I left feeling good about my food/fitness for the week. I wasn’t perfect – I ate mostly healthy with a few indulgences too. But I never felt deprived. It was important to me to find that balance – enjoying my food/drink without ruining my whole day’s efforts. I was also able to exercise every day. Wow. I’m proud of myself for that one! Six months ago I didn’t exercise once a week – let alone every day during vacation! My husband even joined me for the gym time and outdoor walks. We both enjoyed being active together (it’s a whole new area for us to explore) – although walking around mountain country is much different than around here!

We always try to visit an outlet mall during our vacations. This time I wanted to find an article of clothing to use as motivation. I looked for a ‘little black dress’ (that fashion staple for any woman’s closet that’s never been in mine) but I didn’t have any luck finding one. Instead I bought a green jacket that I love. I’m able to wear it but not comfortably and definitely not buttoned. My goal is to be able to close that jacket by fall. And who knows, maybe even looking cute over that stylish black dress I’ll be in. I can’t wait!

Wek 20: Nikki wrestles with her schedule...again

This week Nikki and I discussed a topic that she is no stranger to…….stress!  Everyone has some stress. It becomes problematic when we are consistently running all day, playing “beat the clock” to get all of our many tasks, play dates and kid’s activities completed.  When stress continues for a long time, cortisol (a stress hormone) remains high. When cortisol is high it causes the body to resist losing weight.  Cortisol tends to move fat to our abdomen, which creates more inflammation and insulin resistance in the body. This puts you into a cycle of food/sugar cravings and difficulty losing weight while increasing health risks for diabetes, depression, high blood pressure, lowered immunity and suppression of thyroid function – the list goes on.  So what’s a gal to do?

1)     Get control and seek more balance in your life - what can I change about my schedule to create a little more peace for myself and family?

2)    Incorporate 1 stress management technique today:

A) Exercise – releases “feel good hormones”

B) Deep breath technique – scientifically proven (in a seated or lying position, count to 4 breathing in slowly and deeply, hold to the count of 4, and exhale counting to 4 – continue for several minutes)

C)  Outside/Nature – go for walk/bike ride/– enjoy the sunshine

D)  Maintain a spiritual practice

      3)  Laugh- it is the best medicine!   

 

Nutritional Homework

Nikki’s busy lifestyle is a constant theme in her weight loss journey.  While she is finding success with this program, juggling and managing her busy lifestyle is still a problematic concern.  She is losing every week but it has been a slow process. One that I believe could increase if her schedule was more balanced.  A famous quote I keep bringing up, “Insanity: Doing the same thing and expecting different results.”  We have discussed her schedule and luckily things should slow down this summer, therefore, I have asked her to chart her schedule on an open calendar for the month of June. I have asked her not to chart on her IPhone as this has prevented her from seeing how overbooked her schedule is becoming.  I would like to see her schedule some “down time” every day so she has time to practice some stress management techniques and can also dedicate more forethought and planning with meal preparation.  If we want to be successful in anything we do we have to prioritize and plan – the same goes with weight-loss.

Exercise Homework

Nikki will continue her same workout as last week but will bump her weights to the next increment of weight – further challenging herself and raising the bar of intensity.

Nikki’s Comments

Well yes, we are still talking about my hectic lifestyle hindering my weight loss. It’s so frustrating to me that this keeps tripping me up! I’m realizing that I’m excusing busy weeks as “temporary” and just trying to survive to get to a more “normal” schedule.
But they keep coming – more and more stretches of time that I’m wishing away and running ragged to keep up. The people and areas I care most about will suffer when I continually have little energy, attention and time to give. So I’ve got to get my schedule under control!
I’ve made some great strides with working in regular exercise, but now I need to carve out some downtime or “margins” in my life. I’m taking a hard look at my family’s summer calendar and am committed to staying home more, relaxing, and focusing on improving the quality of my life - body, mind and spirit. I want to look back on this journey as the time in my life when I stopped running away from dealing with my lifelong weight issues and started running toward my goals of a truly happy, healthy life!

WEEK 19...Jodi and Nikki talk about food triggers and how to respond. Nikki also adds lunges and kneeling woodchopper squat to this week's workout routine. What are some of your food triggers?

Nikki and I discussed the topic of food triggers this week.  A food trigger is an un-intentioned slipup that can derail your healthy eating intentions by creating cravings or overeating for particular foods, these triggers can be both physical and emotional.  We’ve all had moments when we’ve rewarded our weight loss efforts with some of our favorite forbidden foods in an effort to find balance and moderation, only to realize that we’ve overindulged and are then riddled with guilt and consequence to our actions (extra workouts).  Trying to identify and bring awareness to our actions and eating patterns is critical to changing negative behavioral patterns.

Nutritional Homework

I have provided Nikki with a food triggers exercise form for her to complete so that she can identify and work through the process of changing this behavioral pattern for herself.

Exercise Homework

I have continued to add variety and progress with her program.  I have now added walking lunges to strengthen her lower body muscles groups (quads, hamstrings and glutes) and elevate her heart rate as to increase the intensity and fat burning potential.  I have also added a great core strengthening exercise, the kneeling woodchopper squat, which allows her to increase strength in her core when moving in a rotational range of motion (which is more functional for daily life) - Nikki should be a little sore after this one!

Nikki’s Comments

I’ve always known certain foods are ‘dangerous’ for me to be around. After all, who can eat just one cookie? Well I can’t. Cookies and potato chips are two of my trigger foods that I can NOT have in my house without overeating. So I just don’t buy them – for now they are off limits. I’ve had a small amount around others if I’m really having a craving, but I’m careful not to bring any back into my home! Jodi has taught me it’s important to keep my home a ‘safe’ haven. It’s been helpful for me to recognize which foods I can control better than others. And also remember that if I make a poor choice, there will always be consequences!

What I never considered was that triggers can also be settings – places I visit where I tend to overindulge. That was a real eye-opener for me. I had to identify which environments (or even company I encountered) were triggers for me to revert back to my unhealthy eating habits. And then think of ways to combat them so I am not left feeling vulnerable. This worksheet about behavioral modification felt more like therapy for me to complete. It was another reminder how deeply rooted these issues are for me - I’m trying to change behaviors I’ve had for decades! But figuring out the who, what, where, when, and (most difficultly) the why of my triggers to overeat is an essential part of this journey.

WEEK 18...Jodi encourages Nikki to add more beans to her menu line-up for her protein and Nikki takes advantage of the nicer weather to exercise outside.

Often in an effort to incorporate more protein in our diet we think of meat, eggs, and dairy which can get boring and can limit our nutritional intake.  Therefore………think beans!  Beans are a wonderful way to add high quality plant based protein to your diet.  They are high in iron, b-vitamins and fiber, and are versatile enough that you may never tire of them.  There is a wonderful variety to choose from such as black beans, northern, chickpeas, kidney and lima beans, as well as “super beans” like mung beans and lentils.  You can make them in a crockpot or simply open a can (be sure to strain) and incorporate them into a meal – so simple and tasty!

Nutritional Homework

I have encouraged Nikki to try a new bean this week – adding chickpeas to a salad or black beans to a wrap to bring a Mexican and hearty flare to a quick and easy meal on the go!

 

 

Exercise Homework

It’s time to take Nikki’s cardio workouts up-a-notch, therefore, I have added more intensity to Nikki’s EFX and Bike workouts incorporating more intervals.  Nikki continues her treadmill workout as well, but I have asked her to take more walks outside as it will be more enjoyable and scenic being with nature, making the workout fly by!

Nikki’s Comments

As the weather is getting warmer, it’s been fun venturing outside more! I have always enjoyed leisure time outdoors, but I’ve never been a fan of exercising outside. Maybe it’s because I feel more self-conscious, or just hate to sweat in the heat. I’ve never been considered an ‘outdoorsy’ girl – I don’t like to hike through the woods or go on nature walks. And I honestly don’t think I’ll ever understand the allure that runners have to hitting the pavement. I like the structure the gym offers - rotating machines and knowing my goals on each helps make me feel like I’m staying on track and being efficient. But outdoor activities add a nice variety to a workout plan, so I want to be intentional about finding what I can enjoy doing outside that can ‘count’ as exercise this summer. Walking and biking, doing yard work and gardening, and joining my kids as they play games are all on my list.

 

 

WEEK 17...Jodi and Nikki explore the grocery store and health food store. Nikki also succeeds at buying a new pair of gym shoes.

This week Nikki and I enjoyed a field trip together getting outside of the Y and embracing a quest to find the perfect pair of workout shoes (funny story that Nikki will share below) as well as grocery shopping and having a delightful lunch at the health food store!  After much discussion about nutrition, I wanted to give Nikki hands on assistance at the grocery store identifying healthier options in the sea of selections, which can be overwhelming.  We shopped the perimeter of the store discussing the various fruit and vegetable options as well as the danger zone, processed/packaged items.  In the end, she was able to find some options that she and her family could feel good about.

 

Nutritional Homework

Broadening fruit and vegetable intake takes effort so I have encouraged Nikki to try some new fruits and vegetable options this week.  I have also recommended getting the kids involved since she often is shopping with them by having them pick-out something new every week for the family to try.  This technique will get the kids more excited about eating healthier as well!

 

Exercise Homework

Nikki is continuing to follow her kettle bell workout and is feeling challenged.  I have added some stretching to keep her flexible and to help prevent any potential injuries, it’s also a relaxing way to end your workout!  We now have a new stretch machine at the Y which makes it even more easy and practical to stretch!

 

Nikki’s Comments

Several weeks ago Jodi mentioned the possibility of going to the grocery store together and I knew that would be so helpful. We both prepared a list of areas of the store to discuss and I came ready to take notes! Although she kept us moving, (I could have wondered around for hours asking her questions!) our time was very productive. Jodi showed me products that I had never noticed, explained why certain types of food were healthier choices than others, and challenged me to try preparing new items. I am open-minded but knew I had to be realistic with what my family would eat, and what our budget would allow. Healthy cooking isn’t cheap, but figuring out which substitutions we like and/or are most advantageous is the key to making lasting changes.

I left Meijer feeling capable but next came the Health Food Store. It was my first time there and honestly I was overwhelmed. I was surrounded by products I had never heard of.  It was as if I was in a foreign land and everyone was speaking a different language. It pushed me outside my comfort zone but I was really glad we went. It was enlightening to see how many products are on the market for everyday people trying to make healthier choices for their families. I picked up a few items, hummus, coconut oil, pumpkin and sesame seeds to incorporate and I plan to return to spend more time browsing the aisles.

The other goal for our field trip was to find a quality pair of work-out tennis shoes. Although that sounds easy enough, it took me awhile to find just the right pair.  Thanks to Jodi for being so patient!  Our first stop took entirely too long when the overly helpful salesman insisted I pick from a handful of ugly, extra-wide orthotic shoes. I reluctantly tried them on and listened to his sales pitch but knew I was not going to spend $100 on something I did not like! After two more stops and learning exactly what to ask, and what not to ask, we found a pair of Asics that fit both function and style. My workout apparel leaves a lot to be desired, but a good pair of shoes makes all the difference for this girl! J

 

WEEK 16...Jodi shares tips on boosting metabolism and Nikki opens up about her improvement to her daily eating schedule.

We often hear the term metabolism, and are told that we need to speed it up so we can lose weight, but what does that really mean?  The layman’s definition of metabolism is “the chemical process that converts fuel from food into energy”.  There are several factors that impact your metabolism that you can’t control such as age, gender and genetics, however there are some simple ways to boost your metabolism naturally that you can control.  Research has identified that eating breakfast (which means breaking the fast) and eating regularly (about every 3-4 hours) are great ways to speed up your metabolism.   Various foods and drinks can boost metabolism as well such as vegetables, lemon/lime, peppers, nuts/seeds, beans and lean protein, coffee and green tea can boost metabolism significantly daily in a natural, healthful way.  No weight loss supplements needed! 

Another way is to speed up metabolism is gaining more muscle through strength training.  Strength training speeds up metabolism for 24 hours after performing exercises.  For every one pound of muscle you gain your body burns approximately 50 calories per day. 

Nutritional Homework

I have asked Nikki to add a new metabolism boosting food or beverage to her diet this week.  A simple homemade lemonade recipe:

8 oz. water, ½ lemon, stevia (squeeze lemon juice into water and add stevia to taste – if sour – add more stevia) – add crushed ice and lemon slice for garnish if desired – refreshing on a hot summer day!

 

Exercise Homework

Nikki is still perfecting her kettle bell routine and I have added a plié squat-n-upright row to her routine which targets her inner thighs and shoulders.  Nikki’s kettle bell routine consists of 5 exercises that are performed quickly and explosively, elevating her heart rate and intensity.

Nikki’s Comments

Some things seem so obvious…until this week I never thought about the word breakfast literally meaning ‘breaking the fast’ you’ve had through the night (duh!). Before working with Jodi, I’d usually wait a few hours before consuming anything in the morning (typically grabbing something quick while running out the door). But Jodi has encouraged me to eat an earlier breakfast to jump start my metabolism for the day. Then I have a mid-morning snack to keep me from going too long between meals. That was another change – I had thought if I wasn’t feeling hungry, I shouldn’t eat. Staying busy often distracted me from eating or drinking for 5-6 hour stretches but then I’d become so hungry, I’d overeat. I never realized that was a problem, in fact, I thought it was better to eat 2-3 large meals than be snacking all day long. Neither extreme are healthy approaches. My goal now is to eat lightly every 3-4 hours to prevent that ‘must eat now’ sense of urgency leading to unhealthy food choices. And I’m intentionally drinking more water throughout the day. It’s quality not just quantity that matters. For example instead of a pop tart, I’m trying to incorporate oatmeal or scrambled eggs. It keeps me feeling full longer and actually forces me to stop, sit and enjoy my meal. Wow there’s a novel concept…hmm, these lessons seem so obvious but yet so foreign sometimes!

WEEK 15...Trying new "greens" and new kettle bell workouts. Have you tried to kettle bell yet?

Spring is finally coming around, which is a wonderful time of year to incorporate more fruits and vegetables into the diet, especially “glorious greens”.  Green vegetables are the foods more commonly missing in modern diets, but full of many key nutrients, making them “super foods”.  There is a wide variety of greens to choose from to start adding into your diet today – bok choy, cabbage, kale, collards, watercress, mustard greens and other dark green leafy greens.  Try a variety of methods like sautéing in olive oil and using in raw salads.  Greens are associated with spring (the time of renewal), so start adding them into your diet today!

 

Nutritional Homework

I have asked Nikki to add a “green” to her diet this week that she has never tried before.  We often have a few varieties of foods we eat and rotate, which gets boring and bland.  Part of eating should be trying different fruits and vegetables and experimenting with the different flavors and textures of foods – who knows – you might actually like something new!

Exercise Homework

I have put together a full body kettle bell circuit which works all the major muscle groups of the body using only kettle bells.  Because of kettle bells design, more stabilizer muscles are used increasing the metabolic and fat burning potential, creating a high intensity circuits.  The exercises are quick and explosive which are difficult – Nikki is definitely feeling challenged this week!

Nikki’s Comments

I’m so glad May has finally arrived! April was an extra hectic, stressful month that left me feeling utterly exhausted, and frustrated with myself for hitting a plateau in my weight loss journey. I was going through the motions but not giving it 100%. It’s really no wonder – if you are distracted on other priorities and put in less effort, you’re not going to have the same results!

The past few weeks, I’ve learned that this is real life. I’m not secluded on the Biggest Loser ranch where my only responsibility is to work-out and lose weight. I will forever be juggling life’s demands while also trying to maintain a healthy lifestyle. That was a good lesson for me to face.

So now as the dust settles from this wave of extenuating circumstances, I’m picking myself up and getting right back to working on my goals. I’m maintaining my positive attitude and proving to myself that I’m not going to quit when it gets tough – I’m in this for the long-haul! My fighting spirit is back and ready to kick it up a notch…which apparently Jodi already knew because the kettle bell routines are doing just that! J

WEEK 14...Jodi shares good information about the benefits of whole grains and Nikki tries to be more experimental in the kitchen.

Many of us have heard the recommendation to eat “whole grains” but often it is not understood what that is.  This term means that grains such as rice, corn, wheat, oats, barley, etc. have not been altered from how they occur in nature.  Because the grains are “whole” and contain the bran, germ, and endosperm (still contain the vitamins/minerals and fiber) which means they have not been refined or processed and stripped of its nutrients.  This is key when stabilizing blood sugar and filling you up.

Eating whole grains is also very economical for the family, especially when buying in bulk, but grains by themselves can be very boring and bland.  When cooking with grains, it’s important to add herbs, spices, or sea salt and experiment with flavorings that are appealing to you and your family.  Grains are super easy to make, just adding water or broth and seasonings and let the stovetop or rice maker do the work.  Any grain can be cooked in a rice maker, such as oatmeal – not just rice!

Nutritional Homework

I have asked Nikki to pick a whole grain and cook this week.  I have asked her to experiment with flavorings that she might enjoy and open her awareness and senses to new flavors as she is cooking.  Part of getting in the kitchen and cooking is experimentation – so have fun with it!

Exercise Homework

This week I have added in “alternating” movements.  This means that you are working one leg or arm at a time.  The benefit of these movements will incorporate more core strengthening during the exercise as well as increase the duration for each exercise, increasing fat burning potential.  Another important benefit is when strengthening one arm/leg at a time you can often sense that a particular side (right/left) is stronger than the other – allowing you to create more balanced strength.  I also had Nikki perform ab crunches on the mat using an exercise band to help her properly perform crunches which are often difficult in the beginning when lacking abdominal strength – practice makes perfect!

 

Nikki’s Comments

I’ve never considered myself a good cook. My mother is a natural – the kind who can whip up a yummy (albeit fattening) dish with any random ingredients. Well, I stumbled through those early years of marriage thanks to hamburger helper and cheesy casseroles. It wasn’t until I had children that I really started trying to improve my cooking skills. I’ve come a long way, but I still don’t necessarily enjoy cooking, and when I find a new recipe I tend to stick to it exactly instead of creatively making it my own by altering it to fit my family’s liking. Now that I’m trying to prepare more healthy meals, I’m realizing the need to expand my palette and try different ingredient combinations and cooking methods. I’ve appreciated Jodi’s encouragement in this area. She’s nudging me to try something new each week. So far my family have been troopers with my ‘experiments’ but it’s an area I think we all wish I’d continue exploring! J

WEEK 13...Learning the importance of reading food labels and being able to understand. Nikki also opens up about the challenge of staying on track when there are so many obstacles in life.

Because of the busyness of life, we all need to have “some” packaged foods in our cabinets for quick and easy snacks/meals on occasion.  Therefore, this week Nikki and I discussed the importance of reading food labels.  We identified the key areas to pay attention to such as serving size, servings per container, total carbohydrates, total fats and sodium.  After reviewing labels, also being aware of ingredients is extremely important when eating processed/packaged foods.  This is often when you can identify trans-fat ingredients such as “hydrogenated oil”, different hidden forms of sugar, artificial sweeteners and many additives/preservatives which can hinder our weight loss efforts.  Basically, if the label is long and sounds like a science experiment – find another product whose label is small and easy to read one that you can feel good about having stocked in your kitchen. 

Nutritional Homework

I have asked Nikki to start being aware of how much and the quality of processed items she is selecting for herself and family.  I have asked her to go home and review the items in her cabinets now that she is more educated as to what to look for and what to avoid in these foods.  As she identifies some products that are not meeting the healthier requirements, I have encouraged her to start looking for items to replace.

Exercise Homework

This week we introduced kettle bells into her circuit.  Kettle bells are an excellent addition to any workout regimen as due to the design of the kettle bell and the explosive exercise movements - they are top notch when wanting to strengthen and burn fat.  New exercises we have added are the kettle bell swing and a seated woodchopper squat to strengthen her core while elevating heart rate to burn fat.  I have also changed Nikki’s treadmill program which incorporates 2 minute high speed intervals to challenge her aerobically.

Nikki’s Comments

I know that my personal journey to weight loss and healthy living will take far longer than this 6 month program. I’m trying to soak up as much information from Jodi as possible to be able to do this on my own for many years to come. In order to do that, I need to fully understand what I’m doing here. The world of healthy eating has not been easy for me to navigate – it’s just been easier (and seemingly, cheaper and more convenient) to grab the processed food and junky snacks. But the more I learn, the more I realize the hidden costs to all this ‘convenience’. It’s no wonder I am overweight – I’ve never taken the responsibility of reading food labels and understanding exactly what I’m consuming. What are all these foreign ingredients anyhow?

It takes effort to pay attention to every food choice and it takes dedication to devote time to exercise. Over the last few weeks, I’ve realized that things are going to happen in my life that will derail my focus on nutrition/fitness. And while I’m able to control some circumstances, there are many factors completely out of my control - such as when my four children and husband all got the flu one right after the other. Caring for them around the clock left me so exhausted! I had little time, energy or desire for meal planning or going to the gym. I saw how quickly I reverted back to letting my needs fall to the bottom of the priority list. Sure, it can be necessary in times of crisis but there is a limit to how much of ourselves we can give to others without replenishing our own well. It’s deeply rooted in me to please (and care for) others, and the issue keeps coming up in discussions with Jodi about weight-loss hindrances. After the flu, life charges on and there will be other trials to face. I want to be strong, healthy and ready to fight back when life knocks me (or my loved ones) down – so today “I” am an important part of my own to-do-list and the efforts will be worthwhile!