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