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Archive for June, 2012

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And the results are in…

Monday, June 25th, 2012

Ok – it has been 12 weeks. I know I said June 30 for my goal deadline and it is only the 25th BUT I started on a Monday, been doing my bi-weekly weigh and measures on Mondays so I figured we would end on a Monday – besides, 12 weeks is technically 3 months right?

Well if you have been following my journey through my own personal fat-loss goal, you will already know that after gaining 10 pounds between my son’s birth and his 3 month birthday, I decided that I had to do something drastic so I became my own dietary and fitness client and gave myself 3 months to lose the weight, get in shape and burn off the excess fat that I couldn’t blame on pregnancy and child birth, at least not with a straight face. On April 3- I started off at 179lbs and a scary 29% body fat (yes it is scary – it is at the top range of ‘normal’ and to be in my profession and maintain some personal and professional integrity – that is not a place you want to be).  Not only did I decide to embark on this journey, I decided that in order to be accountable to myself and stay motivated, I needed to take one more drastic measure – I needed to share my measurements and my goal with all of you. I say that it was a drastic measure because I knew that if I couldn’t do it, that no one would ever pay me to help them do it – I was putting my professional credibility on the line and risking my company on the strength of my Sustainable weight Loss Program and my own determination.  That was three months ago and my goal at tat time if I remember correctly was 5% Body fat loss and 12 inches (Bringing me to 24%BF and roughly 165lb) – although you can correct me if I am wrong, I think that is what it was and I am too lazy this sunny Monday morning to go back and check.

Now I have to say that after 6-8 weeks I met that goal and this journey could have been complete with a few pats on the back and some self congratulation but I don’t work that way. Once a goal is met, there is always another to take its place. I don’t believe in stopping or settling, I believe that we should always be striving – working towards something because I don’t believe that life ever stands still – if we stop moving forward, we start to move backward. So having met my goal with time to spare I decided to challenge myself and although I had already moved from the Top of the acceptable body fat range  to the middle (healthy range for a woman 20-39 years old is 21%-33%) that I would work towards the Bottom, getting leaner and stronger, toning and tightening. So hence the last 6 weeks has had me working towards an altered goal of 7% body fat and 15 inches which (depending on muscle mass) would get me to about 20lbs of total weight loss. Again though, my focus was and is always fat and inch loss – weight is a bad determining factor of progress and building muscle adds weight – but I digress.

And here we are – at the end of my deadline…can I have a drum roll please????

At 11:00am this Monday morning, June 25, 2012 – I weighed in at 160lbs with 22% body fat on my 5’8″ frame. After 12 weeks my total loss has been 7% body fat, 19lbs and 16 inches off my thighs, waist, belly and hips.

I DID IT!

***Happy Dance***  ***Happy Dance*** ***Happy Dance***

My integrity, my pride and my confidence are intact! I have never felt better or for that matter been happier with the way I have looked! The last time I have been this size was after my training for law enforcement 2 years out of rehab and I was 135lbs – unhealthy, too thin and unhappy. I am none of those things anymore! I can look in the mirror and like what I see – I am loving the way my clothes are fitting and have gone through my wardrobe packing up (to permanently get rid of) about 35 pieces of clothing that no longer fit me because they are just too large! I have celebrated with shopping (my incentive reward) and am replacing those outfits with smaller, more flattering versions!

You know what the best part of this journey has been? I don’t think that I ever once felt deprived. I have indulged in almost everything that I have wanted (cravings for chocolate aside) and have enjoyed BBQs, dining out, desserts, wine and even the occasional trip through the drive through! Yes I have poured more energy into activity and poured more sweat into my workouts – but those efforts just allowed me a few more indulgences. I knew when I developed it that my Sustainable Weight Loss Program would work for those willing to work it and know I don’t just know it, I am living proof of it!!

It feels great to look in the mirror and like what you see… but you know what? I don’t think I am done yet. As much as I like what I see, I don’t quite love it – not yet. there are a few loose areas that I know I can tighten, a few muscles I know I can strengthen. Yep it feels amazing to have reached a goal I have worked hard for and since I know I can do this, I have decided to do a bit more…

20% body fat and 5 more inches… tightened, toned and strengthened. healthy, happy and living proof that if I can do it – so can you!

What are you waiting for? Don’t you deserve to like the reflection in the mirror? It is an AMAZING feeling!

 

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The Final Countdown…

Sunday, June 10th, 2012

Here we are – June 10. I have 20 more days to meet my goal of 22% body fat. I have to admit that the past 10 weeks has been very interesting and has actually made me adjust a few of the challenges and ways that I have been working with my own clients. Perspective is always a great thing and just as I strongly believe that every gynecologist in the world should have to spend 4 hours naked in stirrups with nothing but a paper sheet as people parade in and out of the room – I now believe that every weight loss coach set an aggressive goal and work their butts of to meet it. Only when you have done something or been through something yourself can you teach others how to do it. I have always believed that but now have an even greater respect for it!

I have to admit that the last two weeks have been very difficult for me. I have been facing quite a few different challenges. I hurt my calf muscle during a step class a month or so ago and even though it hasn’t bother ed me really – the last few weeks it has flared up but only during step class or when we ran the hill doing inclines. It is frustrating because in my job it is hard to let an injury heal properly as there is just not enough chance for muscular rest so I have been avoiding all impact and incline workouts for 2 weeks now. That is a lot of cardio to miss hen you are not only used to it but working towards such a goal. On top of losing some of my workouts – we have entered the dreaded BBQ season! And yes I know that you can eat lean on the BBQ and we always do – we actually eat better in the summer actually – but at our house, summer time bbqs are accompanied by summertime drinks. THOSE can sneak up on you no matter how lean you make them and as much as I want to reach goal, I always am not willing to sacrifice my quality of life. If losing body fat means that I can no longer drink wine in the hot tub with my husband on a summer evening or sip mojits by a fire with friends – I would rather be fat!

This is something that I stress to my clients – balance and moderation. If I completely cut out those drinks, stopped taking my daughter to Tutti Frutti after gymnastics or stopped drinking a Venti Mocha (skinny and sugar free of course) at Starbucks, I would definitely reach my goal faster – but those things are important to me and to my family. I would rather take longer t reach my goal than to cut out those things. Results = Time + Effort. I personally prefer longer time over higher effort to get the same results. Some people want faster results and are willing to do more to get their faster and that is OK (as long as it is healthy), but for me, for my family, food and drink is a part of our culture, part of our life and it is not something I am willing to tamper with – too much.  I don’t mind substituting burgers and hot dogs for chicken breasts and pork chops or potato salad for tossed but ask me to live on vegetables and water and you can forget it! A life of never drinking a beer, sipping a glass of wine or having an ice cream sandwich ever again – that is no life for me. You can be healthy, you can lose weight, burn fat and gain muscle without deprivation – trust me, I am doing it!

So to compensate for these challenges and a lack of sleep due to a baby boy with a cold and some teething issues (I mentioned before that when I am tired – I want to eat!) I have tried really hard to focus more on my eating. I have a terrible habit of eating before bed – no, not just in the evening – but RIGHT before bed and that is not a good thing. If you read my newsletters you will know that I recommend an evening snack – but only if you can have it two hours or so after dinner and at least 2 hours before bed. My habit of night snacking is not that disciplined – I often have a snack on my way to bed! I know, I know, it is awful and I have chastised more than one client for doing it. it is one of those awful things I do that weighs heavily on my mind because I KNOW better! I know better and still find myself looking in the fridge at 11:00pm after snacking at 9! This is the unhealthy habit I am confessing to you in hopes that coming clean will give me the extra support I need to replace this habit with a newer one, a better one. It has been a week now of slapping my own hand at night – it has been working but  I know me and I am never that easy – so when you see me – give me that look and remind me again – OK?

Anyway – here I am, 10 weeks down and 20 days to go and I am happy to say that I am still on track for that 22% body fat measurement on June 30 because this morning I measured in at….

23% body fat and 162lbs!!

**insert happy dance here**

That has been a loss of 2lbs and 1%BF in the last 2 weeks for a total loss of 17lbs and 6% body fat in the past 10 weeks! I didn’t calculate the inch loss this morning but I can tell you that I am trying on a pair of size 6 jeans on Tuesday because these 8’s that I traded my 10’s for a couple of weeks ago – feel like they are falling off of me – even with the elastic belt! Numbers may not lie but neither do our clothes! You know what I am talking about – we don’t need a scale to tell us whether we are smaller than we were before – our clothes fit differently and you know what – mine certainly do!! Now I have to admit that I am skeptical about getting into these size 6’s (even though they are a larger fit than most jeans), but even the fact that I am trying them makes me pretty damn happy!

So here we are – 20 more days… the final countdown!! How are you doing on your goals? I want to hear from you – don’t just leave me hanging out here alone all naked and vulnerable… tell me!!!!

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