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! 

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! 

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?!?! 

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. 

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!

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...

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!