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.

WEEK SEVEN...

Nutritional Homework

This week we focused on “meal and snack planning”, which is key to feeling confident with food choices and not letting lack of planning and preparation allow you to cave and run through fast food last minute.  “Winging it” will set you up for bad choices and eventual frustration with weight loss goals.  We discussed options for Nikki for lunch such as a sandwich, wrap or salad for lunch, and trying a few new recipes for dinner using the “Cooking with Cara Recipes” (see “Cooking with Cara” blog entries further down for more information).  Nikki will also try to incorporate more vegetables into her diet for lunch and dinner and will focus on packing her lunch and snacks in her cooler when on the go so that she will feel less tempted to choose an unhealthy and convenient snack.

As added optional homework, Nikki has agreed to view “Supersize Me”, which is a documentary which highlights the dangers of eating out routinely.  Eating out often has become a way of life and we often forget the price we are paying for convenience.

Exercise Homework

This week Nikki expressed her challenges with the “dreaded treadmill” – I am confident that she is not alone.  This was the perfect opportunity to reassess her cardiovascular levels and tackle her concerns head on!  Because Nikki has built up her time to 45 minutes on the treadmill (which was getting very boring), I progressed her to the next level to manually add hills (which increased intensity) and decrease her total time to 30 minute sessions.  She will perform this method of hills in 2 minute intervals – which should continue to be challenging, but a little more time efficient.  We also re-evaluated her levels with the bike and EFX increasing her leg pace and levels of resistance. 

Nikki will continue to perform her strength training routine from last week until we meet next week to update.

 

 

Nikki’s Comments:

I’m taking this Lifestyle Change seriously and am surprising myself with my level of commitment. I have not missed a workout yet. My schedule is hectic, juggling the demands of a family of 6, but I have made going to the Y a priority and that feels great! I’m also noticing how my mindset is changing about so many things – things I’ve always believed about myself, how I view food, healthy/unhealthy influences and settings, etc. I remain hopeful that even though it’s going to take me a long time to do this, I will stay the course because it’s worth it. However, I am not met with such optimism from everyone in my life. Some have been pretty vocal about their skepticism. Others have tried to offer unsolicited advice about diet products or strategies that might compliment or work better than ‘plain old’ diet and exercise. This week I actually had someone suggest to me that at my weight, it’d be better to have Bariatric Surgery. She had success with that option and thinks I’ll eventually get discouraged by the level of effort it takes with slow results on this path.

This has been a lifelong struggle and admittedly I’ve (half-heartedly) tried countless programs to get healthy. But something feels different within me. I am convinced that this is the right method for me – and the right timing. I finally feel ready. Frankly, it’s agitating that it took me this long to take it seriously. My goal is to continue losing 1-2 pounds per week which will surely add up! And be sustainable in the long run. I just keep telling myself to follow those wise words from Finding Nemo…JUST KEEP SWIMMING!

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!