WEEK SIX...

Kudos to Nikki for her honesty and sharing her challenges along her journey.  She is not alone; it’s easy to feel motivated in the first few weeks when pursuing weight loss and is common to lose steam with each passing week.  I believe the key to continue progressing forward is to:

1.    Focus on building healthy habits – more water, better “quality” food choices and incorporating exercise into your weekly routine.

2.    Celebrate small changes – identify and recognize what you are doing right – focusing on the positive, not the negative.

3.    Enjoy the journey – every habit we have is one we have created – it takes time and perseverance for positive changes to feel like a habit.

It is often the small decisions we make every day (do I work out, what I eat?) that will bring us closer or farther away from our fitness/wellness goals.

Nutritional Homework

This week we finished our “basic nutritional topics” discussing the importance of protein in her diet.  Protein helps build lean muscle mass and also has many health benefits such as hormone production and helps support a healthy immune system.  We discussed healthy protein options such as lean meats, eggs, dairy, soy, beans & nuts/seeds.  We also discussed the importance of incorporating “healthy fats” into her day such as cooking with extra virgin olive oil and sprinkling some flax or chia seeds into her oatmeal each morning.  Fats aren’t bad - they serve many functions in the body and promote a feeling of fullness.  The key is to add the healthy options and limit the bad such as Trans fats, which is a common ingredient in many processed foods (look for the term hydrogenated oil on your nutritional labels) and avoid.

Exercise Homework

This week we focused on intensity during our strength training session.  Nikki is continuing to complete three circuits of 15 reps, but is doing “as many as she can” on the 3^rd circuit (not stopping at 15 if she can do more) which is forcing her to stay focused and tap into her mental limits.  Often we think we can’t do any more – but she is quickly learning she is doing more than she thought possible, which is increasing intensity and creating a metabolism boost which is essential for getting results.  We have varied her routine slightly and introduced her to the Lat Pulldown and Row (Back exercises) in the main Wellness Center instead of the Express Room.  Even though the machines are similar, slight variations of movement can help challenge your body and break the boredom.

 

Nikki’s Comments: 

In the order to keep this blog sincere, I’m going to share something profound: I really hate the treadmill. Why? It’s not like I’m acing the other cardio machines (bike and elliptical) or breezing through the strength training circuits. But on those days of the routine, I do leave the gym feeling challenged yet satisfied by my ability to meet Jodi’s (and my) increasing expectations. But for some reason, the days on the treadmill give me no such satisfaction. I’m growing increasingly frustrated – it’s just walking after all! Why does the time seem to go so slowly, and the set pace feel beyond my capability? Why do I feel more unsteady and unsure of myself on the treadmill? Like everything else on this journey, I’m realizing it’s a test of both physical and mental limits. But instead of backing down, I’ve decided to use it as another motivator. I am competitive; Jodi even commented I had a “Rocky-like streak” (which really made my day because I know I need to tap into my inner fighter to conquer this lifestyle transformation). After initially failing that treadmill test, I feel like I’ve got something to prove on that blasted machine! So I’ve been going into the gym an extra day specifically to address this love/hate relationship. I’m still searching for that feeling of accomplishment/love part, but I remain hopeful that someday soon I’ll find it.

WEEK FIVE...

Nikki shared last week the many challenges and pressures she has been facing recently during her lifestyle change journey.  Her concerns are common - we live in a fast paced and “quick results” society, purchasing many gimmicky infomercial products and supplements, while watching The Biggest Loser and expecting the same unrealistic results.  We forget that the weight didn’t increase overnight and our lifestyles of busyness and eating out are contributing to the problem – creating a cycle of frustration and disappointment.  During this process we will be focusing on her lifestyle as well as exercise and nutrition – trying to focus on “balance” to support better overall health and wellness – not just a number on the scale.

Nutritional Homework

This week our nutritional topic was the introduction of basic nutrition. This week we focused on understanding the difference between good carbs (whole grain breads & pastas, brown rice, oatmeal, fruits and vegetables) and bad carbs (white flour products such as bagels and bread, white rice and sugar – including different types of sugars).  We also discussed the “glycemic index” which is a ranking system (go to glycemic index.com for more information) of carbohydrates and the rate at which carbohydrates digest which can affect weight management and help manage diabetes.  Nikki will focus on replacing her current carbohydrate intake with “quality” carbohydrate options to better fuel her body and stabilize her blood sugar throughout the day.

 

Exercise Homework

This week I focused on progression to her circuit.  We incorporated a compound movement (works multiple muscle groups) into her program such as a step-up-n-press (stepping on step-ups with a shoulder press motion) which burns more calories while also adding a few more exercises to her circuit.  She is continuing to perform this routine two times per week.  She is still in the process of building her endurance for cardio (adding 5 minutes to her total time each week) she is currently at 40 minute sessions.

Nikki’s Comments

Jodi and I had a good conversation this week about my need for two things: balance and control. As I sat and listened to her self-proclaimed “tough love” approach – I knew she was right on. My life is too hectic. In all my running around trying to be productive, I’m getting nowhere fast! We are all pushed in this society to go, go, go. And consequently, we’re sleep deprived, eating out way too much, overstressed, and really sacrificing a higher quality of life – or at least I am. And even though I know this is a vicious cycle that will negatively affect my weight loss journey, it’s a difficult issue for me to correct. I’ve always been a people pleaser – and don’t like to let others down if they invite me to do something. And as an adult, I’ve become an extreme night-owl, using the quiet time to check items off my daily list (even writing this, it’s nearly midnight). I just figured it was my stage of life with young children, but I remain committed to this healthy lifestyle change and know this is worth the effort to reign in. I need to set some boundaries to protect my own health. I need to work in more downtime at home. And I need to take control of my family’s weekly meal and activity schedule. If I don’t, no one else will. That in itself is a good reminder – this is no one else’s responsibility. This journey is my own. And the outcome is mine to achieve. My success will be driven by these two things – no one said it will be easy, but I’ve got to restore balance and reclaim control!

WEEK FOUR...

Nutritional Homework

Nikki has started to rotate some breakfast (pre-workout) options in her routine such as oatmeal with skim milk and incorporate fruit and yogurt (post workout).  This week’s nutritional topic was “protein options”.  We discussed additional protein ideas for snacks such a protein drinks (“Designer Whey” protein powder or “Raw Protein” an excellent vegan option) - mixing the powder with water, milk, soy or almond milk.  I also gave my recommendations for healthier protein bar options such as Kind, Lara, Zone or Balance bars as they are less processed than many others on the market.

 

 

 

 

 

 

 

 

Exercise Homework

I started Nikki this week with a full body circuit that she will perform at the Y two times/per week – once with me and another session on her own.  This circuit is a beginner fundamental program incorporating steps-ups and push/pull movements (such as a ball shoulder press and machine row) as well as targeting her core with a beginner plank.  She is performing 3 circuits of 15 repetitions with each exercise, moving quickly with limited rest. She is continuing to work on building her endurance with cardio on the treadmill, bike and EFX on the remaining two days per week she workouts out at the Y.

 

 

 

Nikki’s Comments

We’re a few weeks into this journey, and everyone is asking me the same question: “Well, how much weight have you lost?” I’m certainly feeling the pressure. And not only from others, obviously I’d like to see my body changing from all this hard work! As I stand on the scale each week, my internal struggle begins. What if it’s a big loss – whew, then I’d feel validated and successful. But what if it’s not? My fear of failure begins to seep in. It has been a struggle to balance my desire for dramatic results with my understanding that this is a long-term, lifestyle change…not just a quick fix that ultimately won’t change a thing. I know it’s going to take time. I’m realizing how much I need to re-learn, and apparently patience and perseverance are on the list of lessons along the way.

So to answer your question, yes I have lost about 10 pounds. But I’m trying to focus on the bigger picture – and the many smaller changes within me that are also important. Such as, I’m becoming so much more aware – of both good and bad habits in my life. And I’m becoming so much more active. I feel an overwhelming sense of accomplishment each time I leave the gym. Sure, I have a long way to go, but I’m proud of myself. And that’s success too!

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.