WEEK 12...Nikki and Jodi reflect on their half-way point to this journey along with making healthy choices eating on the go.

Nikki and I are half way through her lifestyle change package and going strong!  We discussed this week the positive behavioral changes she has been implementing such as eating healthier, packing her meals/snacks and being “aware and accountable” of her lifestyle that is supporting her efforts.  I am seeing consistent effort on her part and continued strides and thirst for knowledge every week.  I am confident she will continue to successfully reach her goals the remaining 12 weeks and looking forward to our journey togetherJ

Nutritional Homework

Our nutritional topic for this week was restaurant do’s & don’ts.  We discussed the importance of going to restaurants with a “plan” such as eating regular meals/snacks throughout the day.  It’s important that she isn’t setting herself up for overeating by not eating enough.  I have also recommended reviewing the restaurant’s nutritional guide before entering the dimly-lit restaurant which is full of delicious, tantalizing aromas.  I have also encouraged her to feel confident in special ordering items as to how she would like them prepared, such as ordering vegetables “steamed without butter” or ordering salad dressings/sauces “on the side” so that she can control what & how much she is consuming.  Every meal out in restaurants and fast food can be a step back in weight loss as there is so much hidden fat, sugar, sodium and calories – especially in salads and soups which are thought to be healthier options.  The key is researching restaurant nutritional guides and limiting your meals out.  If you have cravings for certain foods – start preparing them at home with good quality ingredients so that you can still enjoy those foods and feel confident you are working towards your weight loss goals.

Exercise Homework

Due to time limitations this week, Nikki is going to continue to work on her current strength training program until we meet next week and can update.  However, we added the Arc Trainer and Stepper for variety on her cardio days.  I believe these machines will challenge her aerobically and also be a nice addition and change to break up the monotony to her regular cardio sessions.

Nikki’s Comments:

Three months into this journey already?!  Yikes - I feel like I still have SO much to learn and accomplish to reach my healthy lifestyle goals.  BUT I am feeling much healthier than I’ve been in several years.  What’s new?  I’m regularly exercising and actually missing it when I can’t fit a workout in (a totally foreign concept before!).  I’m sleeping better, and having new conversations with my children about being active and making healthy food choices.

I’m paying attention to everything I eat.  I can’t say I’ve mastered this skill – I still catch myself popping in a random teddy graham without a thought, but I’m no longer grazing on snacks throughout the day.  I’m writing everything down to stay aware – owning up to everything, even the Easter candy I had this week!  I’m reading food labels and trying to choose more wisely.  I’m rarely drinking pop (a big change for me!) and I’m pairing together carbs and proteins, while eating more vegetables overall.

I’m also eating out far less frequently.  I never realized how much we ate out before, or that making a ‘healthy’ choice at a restaurant is still far from ideal.  I guess my motto was ‘ignorance is bliss’ – if it sounded good, I ordered it.  But at what cost?!  Of course it’s tasty – it’s full of calories, fat, and sugar!  I went to Chilis this week and was shocked to read that even the basic grilled chicken salad with vinaigrette dressing had 22 grams of fat.  The food industry doesn’t care about my health!  If we all knew what really happened behind the scenes with food processing/preparing, I don’t think we’d actually pay money to sit at their tables.  But we do because it’s convenient, fun and tasty.  And while I still enjoy dining out, I am now being mindful of how often I go, what I’m ordering, and how much I’m eating/drinking (just because they keep bringing those refills, doesn’t mean I need them!)

I’m happy about my progress but I’m scared too.  I said at the beginning of this journey that I didn’t want to ‘waste’ this incredible opportunity.  I worry that I’m not doing enough (that fear of failure seeping in again).  I’m just not ready for this experience to end.  It makes me look at the remaining 3 months with a renewed sense of appreciation.  Jodi’s guidance, expertise, and mentoring is invaluable. She is truly helping me reclaim my health – reclaim my life!  

WEEK 11...Nikki meets a goal and opens up about the mental challenges of getting fit.

Why all the talk about Lifestyle?  What does any of this have to do with me wanting to lose weight?  Can’t I just drop my calories and exercise and lose those extra pounds?  If it were only that simple, a large percentage of the country wouldn’t be overweight and spending billions to find a miracle supplement.  Nutrition and exercise are absolutely key when seeking weight loss but the missing component that is often ignored is the busy lifestyle that has supported the weight gain in the first place.  Because our bodies are made up of hormones - when we are stressed, not sleeping, not eating right – this can put our bodies into “fat storing” mode, not “fat burning” mode – which cause more cravings, emotional eating and stress – which keeps us in this viscous unproductive cycle.  How do we get out of it?  Take an inventory of your lifestyle, determine what you can change, and most importantly…focus on leading a “healthy, fit lifestyle – not just the weight loss.

Nutritional Homework
Congratulations to Nikki as she has lost 25 pounds!  She has reached an important goal that is continuing to inspire her weight loss.  She also has a rewards system in place with her husband to celebrate these goals during her weight loss journey.  I have asked Nikki to incorporate a little more variety in her lunches as she is eating a lot of sandwiches on the go.  I would recommend a healthy balance between sandwiches, wraps, salads and leftovers (healthy dinners you have prepared earlier in the week).  She is trying a protein powder drink which she will mix-up in a shaker cup post workout when she is on the go – good job Nikki!!!

Exercise Homework
I am starting to see some changes with Nikki’s fitness level… she is performing exercises with more ease and strength every week, showing that consistency and perseverance pays off.  This week we added an alternating squat-n-press (which utilizes more core), a wall toss (which elevates heart rate) and added more weight to her chest press as she is now perfecting her form.

Nikki’s Comments
Slowly but surely, I’m seeing positive changes with my body – halleluiah! My clothes are fitting differently and it makes me excited to keep going to see even bigger results! I’m continuing to follow Jodi’s direction, challenging myself a bit more each week with both nutrition and fitness.  Variety is key, so I don’t get bored eating the same foods or too comfortable with my work-outs.
I’m not sure I’ll ever feel fully “comfortable” in a gym setting but I am settling into a routine at the Y. I do feel more equipped – I have a plan from Jodi so I know what I need to accomplish each day. I walk in with a sense of purpose and I do my best to blend in with the crowd, even though some days I feel self-conscious like I’m in the Sesame Street game “one of these things is not like the others”. I cannot hide my weight problem anywhere I go, but in the gym, it feels magnified. I know it’s only my own insecurities talking – and for the most part, everyone is concentrating on their own work-out and not paying attention to how I look. But then I also know how my own thoughts drift while exercising and I do notice others.

I’ve said many times that this experience is as much of a mental journey as a physical journey – and this is an area that I have to be deliberate to use my observations of others as inspiration and motivation instead of mere comparisons. That’s tough. But beyond any jealousy or feelings of inadequacy, I am in awe of the drive and discipline of the girl who looks like she stepped straight out of a fitness magazine, or the senior citizen who can hop on the machine next to me and easily pass my speed, or the child in the wheelchair having a ball racing around the track with his friend. I find myself silently cheering for others who are really pushing themselves hard. And I have an unspoken camaraderie with others who are overweight and bravely stepped out of their comfort zone to be in the gym. So I’ll go again tomorrow, crank up my music and do my best to look like a natural, and I hope that you are silently cheering me on.

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.