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!