WEEK TEN...Jodi and Nikki dig deeper into the vital balance of taking care of self and prioritizing life..

Week Ten

Nikki and I discussed her “lifestyle” last week as being an important factor in her weight loss journey.  She is currently running about 16-18 hours per day taking care of everyone in her life while trying to squeeze in a few moments for herself which often feels like another obligation.  I think most of us can identify with her (including myself) as we are all trying to complete our daily to do lists falling into bed exhausted, not really savoring the precious moments which we should appreciate every day.  Not only is this robbing us of joy but we are also affecting our weight management, stress levels and ultimately our health.  A question to ask, “am I running my life or is my life running me?”  If you are feeling like a passenger in your own life - stop and reassess your priorities and identify what you can change to create more happiness and balance in your life.

Nutritional Homework

Nikki and I had a “come to Jesus” moment with her lifestyle and commitments.  We identified and made a list of necessities and optional activities.  I asked her the hard questions:

1.    What do I do out of obligation and not really enjoy?

2.    What do I want to stop doing?

3.    What can I change?

These were some questions to ponder and discuss with her husband to pursue better control of her life.  I have also asked her to prioritize her weekly tasks so that she can assess what are most important to her and her family. 

Exercise Homework

This week Nikki continued working through a variety of stations I have setup for her work-out, we added a chest pass throw with a 12lb weighted ball into her program for a little fun and incorporated a crouching (away from bench) 1 arm row which requires her core to stabilize her during the movement.  She is continuing to pursue her cardio options five days per week!

Nikki’s Comments

Jodi has a good sense of my weekly schedule and jokes that even she is stressed out by it! Finding a healthy balance seems to be a central theme for my lifestyle change, and she’s not letting me drop this topic without some real soul-searching. We’ve discussed the tasks I do regularly – both mandatory and optional activities. I put them in order of priority and answered some tough questions about what I CAN change. The optional activities are fun, but only when the mandatory items are flowing smoothly and I’m guarding my downtime at home. If not, I end up doing too many “fun” events out of obligation and constantly playing catch up with household tasks. And if my highest priority is nurturing my family relationships, why am I not being more intentional to carve out quality family time each day/week? Oh sure we get snippets together, but my dearest loved ones deserve more than snippets of my time and energy! I am working to cut out some of the extras to keep my family schedule in line with our priorities. It will not only benefit my physical health but also my mental health.

WEEK NINE...Nikki opens up about the challenge of balancing life and this lifestyle change journey

When reviewing Nikki’s diet journal this week I started to see some red flags of busyness which is starting to affect her weight loss.  She started going longer between meals and I was getting concerned she wasn’t eating enough calories- If fewer calories are eaten than are really needed, this can force your body into starvation mode, slowing your metabolism and hindering your weight loss efforts.  Research reflects that eating about every 3-4 hours is recommended for keeping your metabolism humming along, keeping your energy levels up and reducing cravings.

Nutritional Homework

I have asked Nikki to prioritize her timing of meals and get back to basics about meal and snack planning so that she isn’t skipping meals when life gets crazy.  I have also asked her to have a small protein drink at bedtime on strength training days to ensure she is getting enough protein and calories for proper muscle recovery. 

 

 

Exercise Homework

This week I set up her workout into stations, we added an agility ladder to get her heart rate up and incorporate a little fun into the usual strength training routine.  I had her focus on moving quickly between circuits as to keep her heart rate up while performing strength training exercises such as a side step-up, squat-n-press and added in dumbbell chest press.  I am still focusing on incorporating variety to her workouts and will continue to focus on progression and fun!

Nikki’s Comments

I know Jodi is right. My daily/weekly routine is still too hectic. I’m running like any other mom transporting my four kids to/from elementary and preschool schedules, sports, scouts, church activities, family functions, and play-dates. I’m working 2-3 days per week and managing babysitter schedules and various client needs. I am responsible for the usual home maintenance – laundry, cleaning and meals. My list is never-ending with tasks to complete, and people who need my assistance. Throw in a commitment to get healthy, requiring 6 weekly workouts and meal planning, and I’ve officially reached capacity!

I know I am not alone – I think more and more Americans are taking multi-tasking to the extreme, getting so burnt out tending to everyone else that we’re ultimately sacrificing our health and overall quality of life. It makes me sad to think I am flying through my life without really savoring it. I’ve always been able to handle more than most – it takes a lot to knock me down and make me feel completely overwhelmed. But I’ve used the term ‘drowning’ more than once to my husband lately. I’ve got to find a way to cut back. Finding balance is key – and yet it’s probably the hardest part of this journey for me. I am committed to getting healthy and do not want this to stand in my way. If something is truly important to us, we find a way to get it done.

I’ve taken a hard look at my schedule and realized I do not have much wiggle room. But I can retain my work hours, limit my social activities, and be more intentional with planning my schedule, including carving out much-needed downtime. I can also force myself to go to bed earlier to get a full night’s rest and be better equipped to face whatever the day entails. That’s another tough one for me – trying to get more sleep has been one of my new year’s resolutions for years! But hey, I’m breaking through so many other bad habits I’ve had for years, why not?! Even though it’s difficult to hear sometimes, I really appreciate the thorough nature of this Lifestyle Change – identifying how one bad habit leads to the next and quickly becomes a vicious cycle. I’m working hard and I know it’s all going to be worthwhile for me and my family in the years to come.

WEEK EIGHT...Jodi reviews hidden pitfalls to a quick fix diet and Nikki responds to watching "Super-Size Me"

Hearing Nikki’s struggles with others skepticism about her “lifestyle change” journey gives me an opportunity to discuss the hidden pitfalls to a quick fix diet:

Weight Loss Supplements – there are thousands of products on the market claiming amazing results but can often be misleading and dangerous.  It is questionable where the products are made and ingredients are coming from as the FDA doesn’t regulate many supplements.  When relying on a supplement it can create hormone imbalances creating more health and metabolism challenges, and at some point eventually you will have to go off the product (many products can cause damage to organs with long-term use - always discuss with your doctor).  Even if you are able to lose some weight on the scale, you may be losing muscle mass which slows your metabolism making weight loss even harder.  You are still facing the diet and exercise challenges you always have creating frustration and “yo-yo dieting”.

Bariatric Surgery – this is a very personal and extreme choice that shouldn’t be taken lightly.  This doesn’t address the underlying emotional eating and behavioral habits that have led you to the weight gain.   

I heard a statistic recently that of the billions of dollars spent every year promoting weight loss – only 2% truly achieve results that last long-term.  That I believe is a reflection of us losing sight of good old fashioned diet and exercise and instead searching for the quick fixes that the marketing and advertisement industry has led us to believe in.  An example… I was driving in my car one morning having set my alarm early to get my workout in (was the only option to get it done that day), I was in my car listening to a commercial about a herbal/weight-loss supplement that stated it would burn fat, balance your hormones and you would lose tons of weight with no changes in eating or lifestyle - it sounded like a miracle!  How silly of me – I had gotten up early, ran for 30 minutes, ate oatmeal with chia seeds for breakfast – who knew I could have stayed in bed and ate McDonalds! (just kidding)  The moral of the story…if it sounds too good to be true…..it probably is.

Nutritional Homework

Nikki and I discussed how she was doing with meal and snack planning.  She is starting to get the hang of putting a balanced meal together and will focus on trying a new recipe every week to build more variety into her current meals.  Her intake of water has consistently increased and she isn’t feeling like she is on a “diet” which is what I love to hear!  She simply is focusing on quality whole foods (fruits, vegetables, whole grains and lean proteins).

 

Exercise Homework

We updated Nikki’s current strength training routine, bumping it up a notch with a squat-n-press (working multiple muscle groups) and adding in a one arm row movement for the back.  We have added another riser to her step-ups to add intensity as well as 10lbs free weights to improve the aerobic benefit of the circuit.  She is continuing to work on holding her planks longer at each set for her core work.  Nikki has expressed enjoying the updates to her cardiovascular programs with the intervals and is up for the challenge – I have been impressed with her consistent dedication exercising 6 days/week– way to go Nikki!!!

Nikki’s Comments

I’ve enjoyed getting to know Jodi and am thankful for our candid conversations and her never-ending encouragement. She is introducing me to a brand-new world of fitness and nutrition. Each week she educates me on another piece of the healthy lifestyle puzzle – and I am soaking it up like a sponge! She’s guiding me through work-outs that are gradually increasing in intensity. It’s tough, but doable. And the diet has been very realistic. I’m learning to make small adjustments that are making a big difference. I’m drinking more water, I’m eating more vegetables, I’m pairing a carbohydrate and protein for healthy snacks, and I’m trying to eat more regularly throughout the day. I haven’t felt too restricted or deprived. Instead it’s been more about getting informed, paying attention, and choosing higher-quality foods overall. Sure, I’ve had an occasional treat/cheat – that’s just real life – but I keep it small and get right back on track. Getting healthy is my priority now, and I’m gaining momentum as the weeks go by. As they say, knowledge is power!

As one of my homework assignments, I watched a movie about a man who ate McDonald’s 3 times per day for a month in “Super-Size Me”. Obviously, I knew that fast food wasn’t healthy, but I was surprised to see how quickly his health faded by only consuming it. He gained 24 pounds (which took him over a year to lose afterwards!) and developed a fatty liver with damage similar to that of an alcoholic. It was also alarming to see just how much of an impact the food industry has on our American way of life - and how their powerful and misleading advertisements influence our families. It’s just sad that it’s easier and cheaper to buy items off the Dollar Menu than get salad ingredients at the grocery store! Admittedly, I’ve consumed my fair share of fast food through the years. But it’s no longer going to be part of my regular routine.