WEEK THREE...

Nutritional Homework

Nikki has continued to keep a diet journal which has aided in her awareness of food & beverage choices.  The topic we discussed this week was pre/post workout nutrition.  Timing of food is important to fueling the body as well as boosting the metabolism & muscle recovery process.  Nikki and I discussed options before and after workouts based upon her daily work and workout schedule.  She will focus on incorporating these changes into her morning routine. Next week, I’ll list the specific tips on good pre/post workout nutrition.

Exercise Homework

I have developed a beginner full body strength training circuit that can be done at home with a chair and a pair of free weights.  This circuit only requires about 20-30 minutes depending on the time she has available.  I have asked Nikki to fit this into her schedule and perform one session per week.  She is continuing to focus on building endurance and variety with her cardio program the remaining four days per week.

Nikki’s Comments

I am continuing my food journal and have appreciated Jodi’s input about the quality and timing of my meals/snacks. This week I traveled to Chicago with my family and packed some healthy snacks that saved on both calories and expense. I’m finding that staying aware of what I’m consuming and prepared with on-the-go options are vital for my success.

I am feeling a sense of accomplishment with each workout, and finding a little positive self-talk goes a long way! While in Chicago, I actually worked out in the hotel fitness center (that’s a first!) As I entered the busy room, I was overwhelmed with feelings of insecurity –feeling like a fish out of water, as if I did not belong there and everyone knew it! But I told myself, “I can do this, just keep my head up and act like I know what I’m doing here!” –and thanks to Jodi’s specific workout guidelines, I really did have a sense of direction. Walking out awhile later, I felt like it was a small victory in my lifestyle change journey. I need to be able to push past self-doubt and believe that I can and will be able to do this!

WEEK TWO...

Lifestyle change is a process of education and small steps to create positive, healthier choices.  Now that the assessment process has been completed, I have broken down nutritional topics to discuss and am focusing on adding variety and progression to her exercise program.    This week Nikki has defined her short/long term goals.  We have developed a “goals” list ranging from weight loss, wanting to walk a 5/10K and nutritionally feeling more confident in her food choices - working towards “balance” in her lifestyle. Nutritional Homework Nikki will continue to keep a nutrition journal and monitor her water intake.  Nikki frequently enjoys diet pop and an occasional coffee beverage which can add up to liquid calories and a lot of artificial sweetener.  I have encouraged Nikki to limit pop and look for some healthier replacements such a tea (black, green) which can be cold or hot,  flavored vitamin water zero (sweetened with stevia) and making coffee at home can save a lot of calories and money.  The key is to add a healthy variety and find a balance between the beverage options.   Exercise Homework I have developed a beginner workout cardio program which incorporates a warm-up/cool-down, intensity, variety and progression.  Nikki will be focusing on building her endurance during this stage of cardiovascular conditioning.   Nikki’s Comments: I love Diet Pepsi. I have consumed at least one almost every day for 15 years (including throughout my pregnancies). This is the first time I’ve ever really stopped and thought about artificial sweeteners – I just figured it was healthier than regular pop. But now I find myself wanting to stop being dependent on pop or any caffeine to get through my day. It makes sense that if I got more rest (another issue I’ve struggled with for years) and exercise, I wouldn’t feel the urgent need for caffeine morning, noon and night. So I’ve been limiting pop, switching to iced tea and coffee as needed, and increasing my water intake. It’s a good change.   My other focus has been adjusting to this new schedule of working out 5 times a week. That sounded daunting at first, but I feel a sense of accomplishment just from making it a priority in my weekly schedule. With Jodi’s direction, I’m making my gym time more efficient (I didn’t realize it didn’t have to take 1-2 hours each time!). My children enjoy using the Y’s childcare, and honestly I like the quiet, adult time! Who would have thought I’d ever say going to the gym was a welcomed break?! J

WEEK ONE...

Nikki and I met this week which focused on the assessment process.  This entailed a series of questions regarding her current lifestyle of exercise and nutrition.  This will aid in developing an action plan to best meet her needs.

Nutritional Assessment

Many questions were asked about her dieting history, current eating habits, sleeping, behavioral patterns and some goal/motivational questions.

Nutritional Homework

I have asked Nikki to focus on her “inner motivation”- asking herself “why” is she wanting to do this program.  I have asked her to compile a list of goals for review next week so that we can start identifying short/long term goals.  Along with her goals, I want her to complete a daily diet journal - writing everything (water, food, beverages) for my review.  Plus, part of her assignment this week is increasing her water consumption to 6-8 glasses/day.

Exercise Assessment

Nikki completed body composition (weight and measurements) and a treadmill cardiovascular test which she was unable to pass at this time.  This has identified an area of weakness and will now be added to her “goals” during this process.  This should not be viewed as a failure but a motivating factor in working towards this new goal.

Exercise Homework

I asked Nikki to designate a workout schedule (days/times) that she will be committing to exercise as well as a childcare backup plan (Y childwatch, husband, friends).  Having a support system and workout schedule is essential to any action plan and helps to achieve your fitness/weight loss goals.  Nikki has committed to 4 days in the gym and 1 day will always be focused on a home workout program which has also been scheduled.

Nikki’s Comments:

I’ve appreciated the thorough nature to Jodi’s assessment – not just focusing on weight but overall wellness, and the many habits contributing to my need for this lifestyle change! It’s difficult to face the reality of just how bad I’ve let it become, but having a baseline is important so I can see and celebrate my progress along this journey! One of this week’s challenges has been to use this information as motivation instead of letting it discourage or embarrass me.

Jodi gave me two worksheets to complete. The first was on motivation to identify why I was doing this. That was easy! I have many things I want to change in my own life, and am feeling a pressing need to set a good example for my children. I outlined my obstacles/barriers and put a plan in place to limit their grip on me. The second worksheet was on setting long-term and short-term goals. That was much more difficult than I initially expected. Have I ever really asked myself what I wanted and believed I could achieve it? Breaking down big picture ideals into realistic stages to celebrate along the way – whew, here we go!

I’m feeling good about making BIG changes for my/my family’s health. I can already see that the food journal is a good source of accountability and awareness – no more mindless snacking. I know I have to write it down and “own” each choice. I’ve got so much to learn and am incredibly grateful to have someone guiding me each step of the way!

 

Lifestyle Change Journey Begins...Meet the personal trainer and member.

Hi! My name is Jodi Parnell, I am 42 years old and married with two sons ages 15 & 20 and a lifetime resident of Columbia City.  I started my personal training career later in life as I followed my life journey raising my children, working part-time unclear where life would take me.  My "lifestyle change” journey began 15 years ago after my youngest son was born.  I started taking an exercise class with a friend, which led me for the first time enjoying exercise and the desire to learn more.  I was a bonafide junk food junkie and realized I wasn’t setting a healthy example for my family.  As I searched out more education about fitness and nutrition – I was inspired and motivated to continue.  I was never that “athletic” gal, actually very introverted and shy.  After much reflection, I have realized that fitness helped open a door to confidence which allowed me to set and achieve goals and has inspired me to pursue my “passion” for helping others.  After much thought and prayer, I decided to pursue a certification as a Personal Trainer with the American Council on Exercise.  I started training at the Jorgensen & Whitley YMCA part-time while pursuing an additional certification as a “Lifestyle & Weight Management Coach” also through the American Council on Exercise.  I have been employed and working as a personal trainer for about 5 years and am working specifically at the Whitley County Family YMCA focusing on personal training and lifestyle change.  I have learned I enjoy educating and teaching others about exercise and nutrition.  Lifestyle change is a process of education and small steps, sometimes realizing that your setbacks may be as valuable as a step forward.  Life is a journey, not a destination, so do what you can one day at time!

PURPOSE OF 6 MONTH COACHING PACKAGE

This personal training package is designed to meet weekly for 1 hour – a 30 min. personal training session and 30 min. nutritional session.  Each weekly session is designed to educate and focus on progression with exercise and nutrition, creating healthier habits, and developing  lifestyle modification strategies.  Working with a Personal Trainer and Weight Management Coach can help motivate, educate and support those who are wanting to lose weight and discover a healthier, well balanced lifestyle.

LIFESTYLE COACHING COMPETITION

We have selected a current Y member who has expressed a deep desire for a Lifestyle Change.  We feel she is at the desired stage of change necessary to commit to our program.  The requirements that she will meet to reach the desired goals are:

1.       Meet for 1 hour weekly with me

2.       Commit to weekly workouts 5 days per week (a home program will also be provided)

3.       Daily nutrition journaling for weekly review

4.       Participation in this Y blog

We would like to introduce Nikki Fingerle as our 6 month Lifestyle Coaching recipient:

Nikki Fingerle lives in Roanoke with her husband Ben and their four children (twin girls age 6 ½ and two boys ages 5 and 2 ½). In addition to caring for her family, she enjoys working part-time as a Professional Organizer. Nikki has an upbeat personality and loves social activities – which almost always involve food! She has struggled with her weight since childhood. She joined the Y last fall with the goal of learning to make exercise and nutrition a priority in her (and her family’s) lifestyle. Nikki feels incredibly blessed to have the opportunity to work with Jodi in the Lifestyle Change program.