Thursday, May 21, 2015

Weeks 2 & 3

What a crazy few weeks it's been! I've attended 3 births, taught a childbirth class, started a new certification for birth workers, and spent more time at the soccer fields than anyone should ever need to. Keeping up with 8 Weeks to Wellness has been hard at times--but I'm doing it!! 

At the two week mark, I was down 9 pounds. At the three week mark, I was down 9 pounds. I attribute this to a crazy birth week where I wasn't able to sleep overnight. This is pretty hard on my body, and I tend to overeat during those times just to stay awake. This time I made sure to have two servings of UltraMeal with me and my blender bottle. Instead of filling my water bottle with Iced Tea (or diet soda--gasp!), I stuck to crushed ice water. I had to really plan ahead to be sure I had lots of veggies with me. I also packed some turkey sticks and cheese sticks in case I didn't get a chance to eat. 

I went back in this blog's archives to find that I didn't lose any weight after the third week either. That was helpful to know. I checked in with my mom and she reported the same thing--staying steady at Week 3. 

What I've Been Eating

  • Cottage Cheese with sunflower seeds
  • Large tomatoes, cherry tomatoes, yellow tomatoes--so many tomatoes. 
  • Rockin' Moroccan Chicken from Everyday Paleo--quick, easy, and a balanced meal in one pan! 
  • Salads from Palmer's Deli: Small Spinner with veggies, grilled chicken, and fat free dressing. 
  • Chipotle: Bowl with Grilled Chicken, a few beans, salsa, lettuce, cheese
This is the one I did this week.
How I've Been Exercising
  • Running 30 seconds, sprinting 20 seconds, walking 30 seconds (or any variable of time using these three activities)
  • My parents' elliptical: Interval Program + Muscle Endurance Booster = Good workout!
  • Crossfit at Home: Search for 20 Minute AMRAP. I add a rest break between each set so that my heart rate has variability during the workout. 
New Goals
  • Meditate, Meditate, Meditate. I LOVE this and still don't get it in every day. Ugh! 
  • Increase water and more LOW GI veggies during each meal. I think these are the key to my weight loss. 
  • Stay awake for an entire massage. Hold on--I'm fine with snoozing on the table! 

Monday, May 4, 2015

8 Weeks to Wellness--PART 2!

It's been a few years since I've completed 8 Weeks to Wellness and I'm back to it again! After my mom and I were complaining in frustration to each other about winter weight a few weeks ago, we decided the only time we've ever been really successful at losing weight and body fat was doing 8 Weeks to Wellness. We signed up for the next Orientation and got started right away! This time around, I'll probably only be posting once a week but thought it might be valuable to some people. 

My Goals: Lose 15lbs and 5% body fat. Overall, I'd like to be healthier to keep up with the kids this summer and knock out some bad eating habits/create new habits.  

Week One Highlights

  • I lost 6 pounds this week and my mom lost 5 pounds. The first time around I lost 7, but I'm still pretty happy with 6! 
  • My massage with Kendra!!
  • UltraMeal is so much better when mixed in the Vitamix with Ice! 
  • Exercising with our trainer, Pete, has been great! Last week's workouts were probably two of the best ones I've had in a long time. It's so nice to work with a trainer that understands injuries (mine is a rotator cuff issue) and programs workouts specific to my body. 
  • I think the only thing I missed doing the entire week was one meditation session. I even got Wes to meditate with me most nights! 
  • The new 8WW manuals and cookbooks have some great recipes in them!
Week One Lowlights
  • I had a MAJOR meltdown and headache on Day 3. I felt nauseous and super sore. I'm pretty sure I was sick that day, plus not having carbs, made for a really bad night. I was MUCH better the next morning though! 
  • Saying no to good foods! Last night I turned down Lasagne, Bread, Brownies, and Ice Cream at our church group. Ugh! 
  • So. Much. Lettuce. (This is not required but I seemed to eat a lot of salads last week.) I'm used to drinking my greens with some fruit, and fruit is not allowed in Week 1. 
  • No Fruit. 
What I Ate
  • A lot of cottage cheese and fresh tomatoes. 
  • Tuna, avocado, dill pickles, celery stirred together
  • Buffalo Chicken Dip: 
    • Grilled Chicken Breast, chopped
    • 3T Plain, non-fat greek yogurt
    • 1 T Frank's Buffalo Sauce
    • Stir Ingredients and eat with celery! I sprinkle some shredded cheese (very little) in with it too. 
  • Salads with Annie's Organic Lite Honey Mustard Dressing
  • Trader Joe's Light Cheese Sticks
  • Chicken Fingers:
    • Chicken Tenderloins
    • Dip them in Olive Oil
    • Dredge them in Coconut Flour mixed with Seasoning (Lawry's)--DON'T USE REAL FLOUR!
    • Bake in Oven (I think I did 20 minutes at 350 degrees)
  • 96% Lean Hamburgers with a slice of HyVee Ultra Thin Colby Jack Cheese 
Here we go again! 

Wednesday, August 3, 2011

I'm Back! 2 Month Post-8WW Update

I am sure you've all been eagerly waiting by your computer for my next blog. Ha! Anyway, I thought I would share with you what it's like to "be on your own" after losing the structure of 8WW. 

I am following one of our Alumni Packages. It's actually a bare-minimum plan but it seems to be working for my busy summer months. I am getting my regular chiropractic check-ups and adjustments as needed. (You weren't doubting that I stopped chiropractic care, were you?) That wellness lifestyle is a given in our house. So far, I seem to be holding my adjustments pretty well since I finished the program.

I am also working with our personal trainer, Stacey, once a week. She keeps me working hard with the resistance training I need and the part I dread doing on my own. I've run a 5K and I try to run about 7-8 miles total during the week. I have signed up to run the IMT Des Moines Marathon as a relay, so my goal is to be able to run a 10K by October. Keeping up with the weights is the hardest part and I really rely on Stacey to help me out! 

Massages I've had since 8WW: 0. I am actually quite surprised that it's been that long since I've had a massage. I can't think of a single excuse since we now have TWO therapists on staff, but I will blame their schedule. They are so busy and it's hard to get in!  I've been trying to meditate and relax more each evening as well. 

Nutrition is going great--I am starting to sneak some "junky" food into my week so I need to kick that habit quick! 

SOOOO....I am down an additional 4lbs which brings my total to 20lbs altogether and 32lbs since last fall. It feels great! 

I am thinking about doing 8WW again in September. Anybody want to join me?!?! 

Thursday, June 2, 2011

The Results are In!

I had my final measurements taken by Dr. Wes today. It's a little bit of an awkward experience to have your husband writing down all of your numbers. I have always kept it a secret how much I weighed (though he watched the scale as I gained weight while being pregnant. He pretended not to, but I saw him peeking!).

Here's my scientific results:
  • Lost 16 pounds
  • Lost 6% body fat
  • Lost 7 1/2" from my waist
  • Lost 5 inches from my hips
My blood work is not back yet, but I will let you know those numbers when I can.
More importantly, here are my personal highlights from the past 8 weeks in no particular order:
  • Went from jogging two blocks to 30 minutes+
  • MUCH improved cardio stamina
  • My chest shrunk (this is a good thing for me...check out previous bra blog for details)
  • I have cheekbones again and look at myself differently in the mirror
  • I know how to eat the correct portions, manage "free day", and balance my carbs to a healthy level
  • My legs look really strong, which I am learning to love
  • Fell asleep 6 of 8 times during my massages
  • My willpower for avoiding tempting foods and diet pop is much improved!
I could easily go on and on, but I will stop here for tonight. Thanks to everyone for your positive support through this. I am no where near "stopping" this lifestyle, and I look forward to losing more body fat along the way! 

Shameless plug: If you would like to find out more about 8WW and if it would be a fit for you, please join us June 21st at 7pm in our office. It's a free orientation session and I guarantee it will change your life! Please RSVP to (515) 978-6661. 

Thursday, May 26, 2011

Photos by Request

This picture was taken March 2011 right before my little guy turned one. I really don't like this picture but it was the closest before picture I could find. Maybe I will post my office pre-photo sometime, too. 

This second picture was taken last night. I know I am not technically finished with 8WW yet, but I've been getting harassed for photos. :) I am 7.5 weeks into my 8 weeks in this photo. I've lost over 16 pounds since the first picture with my boys. Yay!

Wednesday, May 25, 2011

Alotta Tabata!

Yesterday's Tabata workout with Amy is one of my favorites! After a quick warm up on the elliptical, I only had five exercises to do: Squats, Lunges, Sprints, Sit Ups, and Kettlebell Swings. I had to do each exercise for only a few seconds with a break in between each set. After doing all 5 exercises, I was done! (Only 40 minutes!) Amy assured me that this is pretty hard to do and I am feeling my muscles today for sure. The hardest part of those exercises was the sprinting on the elliptical. Ick! I was wheezing when I was done but knowing that I didn't have to do it very long helped a lot.

My massages are now over for 8WW. I know I will have more in the future but it was so nice to think that I got an hour massage every week (and I needed it!)  I've decided that I've been meditating more than I gave myself credit for. I used my soaking in the bathtub as my way to relax for the evening and forget about everything else for awhile. 

So today is a good day. Now if could only figure out a way to satisfy my almond paste craving...

Tuesday, May 24, 2011

The Home Stretch

Well, I am in Week 8 already and this is becoming a very challenging week. I didn't think this week would be hard, but since I know the end is in sight and that I've already lost 16 pounds, keeping my brain focused is almost overwhelming. 

I keep thinking things like, "There can't be too much harm in eating extra fruit today" or "I think I better skip today's workout because I got a massage and don't want to have sore muscles". The voices in my head are taking over! 

Also, my Ultrameal Shakes are becoming less than appealing. I don't really think they taste bad, but when I am told that I MUST do something I tend to become a little stubborn and don't want to do it. 

However, given the voices in my head and the boring UltraMeal Shakes, I am doing well and looking forward to getting my end results next week. Setting a new goal of losing two more pounds this week is helping me stay in line with the whole program.

Also, check out this article about Nicole from Season 4 on NBC's Biggest Loser. Guess what? She does 8 Weeks to Wellness in Philadelphia when she needs some lifestyle changes too!