tag:blogger.com,1999:blog-25922648158515362092024-03-05T05:33:37.558-06:00Katie's 8WW StoryWe are proud to be an 8 Weeks to Wellness Center at Waukee Wellness & Chiropractic. I am our office manager and coordinate our social media, office events, and other fun things. This is my fat-loss story and I hope it provides help to those moms and other people looking to live a healthier life.Katie N.http://www.blogger.com/profile/00875810076917778047noreply@blogger.comBlogger32125tag:blogger.com,1999:blog-2592264815851536209.post-75013604959098365082015-05-21T08:45:00.005-05:002015-05-21T08:45:49.936-05:00Weeks 2 & 3<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">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!! </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCRdh4H6ZI1OLTRgixOb6uAQqENU7vDj-juunFW4vW1zdM-5uLYylp1gbJPyHdHOQmIaxZbjSyre1sE1RLm2lWhVcxrcjR2IeufAQqJTB4ZVZkhP2g5CRuutNr69cnxuJPjyhBb8EnWis/s1600/ultrameal-whey-dutch-chocolate-large.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCRdh4H6ZI1OLTRgixOb6uAQqENU7vDj-juunFW4vW1zdM-5uLYylp1gbJPyHdHOQmIaxZbjSyre1sE1RLm2lWhVcxrcjR2IeufAQqJTB4ZVZkhP2g5CRuutNr69cnxuJPjyhBb8EnWis/s200/ultrameal-whey-dutch-chocolate-large.png" width="175" /></a><span style="font-family: Arial, Helvetica, sans-serif;">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. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">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. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>What I've Been Eating</b></span></div>
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<ul>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Cottage Cheese with sunflower seeds</span></li>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Large tomatoes, cherry tomatoes, yellow tomatoes--so many tomatoes. </span></li>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://everydaypaleo.com/rockin-moroccan-chicken/">Rockin' Moroccan Chicken from Everyday Paleo</a>--quick, easy, and a balanced meal in one pan! </span></li>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Salads from Palmer's Deli: Small Spinner with veggies, grilled chicken, and fat free dressing. </span></li>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Chipotle: Bowl with Grilled Chicken, a few beans, salsa, lettuce, cheese</span></li>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: justify;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM-cQ5jfEytOVsUalJb8HwZndMmB16xc0twowHOr7GhZ-aefG58CI55snRe_4NM67rAyR4BRZWIedAWDYkmUpmB3KzVe31sga453LWzQjts9Uet9_MQ3_J5CFKynq7YgIpIM5DeWOTq4w/s1600/athomeamrap.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM-cQ5jfEytOVsUalJb8HwZndMmB16xc0twowHOr7GhZ-aefG58CI55snRe_4NM67rAyR4BRZWIedAWDYkmUpmB3KzVe31sga453LWzQjts9Uet9_MQ3_J5CFKynq7YgIpIM5DeWOTq4w/s200/athomeamrap.jpg" width="143" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">This is the one I did this week.</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>How I've Been Exercising</b></span></div>
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<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Running 30 seconds, sprinting 20 seconds, walking 30 seconds (or any variable of time using these three activities)</span></li>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">My parents' elliptical: Interval Program + Muscle Endurance Booster = Good workout!</span></li>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">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. </span></li>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>New Goals</b></span></div>
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<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Meditate, Meditate, Meditate. I LOVE this and still don't get it in every day. Ugh! </span></li>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Increase water and more LOW GI veggies during each meal. I think these are the key to my weight loss. </span></li>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Stay awake for an entire massage. Hold on--I'm fine with snoozing on the table! </span></li>
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Katie N.http://www.blogger.com/profile/00875810076917778047noreply@blogger.com0tag:blogger.com,1999:blog-2592264815851536209.post-88009740008207720122015-05-04T13:45:00.001-05:002015-05-04T13:45:07.919-05:008 Weeks to Wellness--PART 2!<div style="text-align: justify;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA8Z5yTmn72xM9vp43ob7enlgH8fbwiNwGYRPSW8OmSlWFE3pSMSv1a5uUzqbHwQLUldzxse8gkschc6g2ZfRmQEUzfQAFaLWV8qTd5u-MhGq3oPQus_qj_MumhlZMpywBeZvDVmDcmHI/s1600/8WW+logo.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="109" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA8Z5yTmn72xM9vp43ob7enlgH8fbwiNwGYRPSW8OmSlWFE3pSMSv1a5uUzqbHwQLUldzxse8gkschc6g2ZfRmQEUzfQAFaLWV8qTd5u-MhGq3oPQus_qj_MumhlZMpywBeZvDVmDcmHI/s320/8WW+logo.jpg" width="320" /></a><span style="font-family: Arial, Helvetica, sans-serif;">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. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">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. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Week One Highlights</span></div>
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<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">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! </span></li>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">My massage with Kendra!!</span></li>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">UltraMeal is so much better when mixed in the Vitamix with Ice! </span></li>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">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. </span></li>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">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! </span></li>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">The new 8WW manuals and cookbooks have some great recipes in them!</span></li>
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<span style="font-family: Arial, Helvetica, sans-serif;">Week One Lowlights</span></div>
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<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">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! </span></li>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Saying no to good foods! Last night I turned down Lasagne, Bread, Brownies, and Ice Cream at our church group. Ugh! </span></li>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">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. </span></li>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">No Fruit. </span></li>
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<span style="font-family: Arial, Helvetica, sans-serif;">What I Ate</span></div>
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<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">A lot of cottage cheese and fresh tomatoes. </span></li>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Tuna, avocado, dill pickles, celery stirred together</span></li>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Buffalo Chicken Dip: </span></li>
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<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Grilled Chicken Breast, chopped</span></li>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">3T Plain, non-fat greek yogurt</span></li>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">1 T Frank's Buffalo Sauce</span></li>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Stir Ingredients and eat with celery! I sprinkle some shredded cheese (very little) in with it too. </span></li>
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<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Salads with Annie's Organic Lite Honey Mustard Dressing</span></li>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Trader Joe's Light Cheese Sticks</span></li>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Chicken Fingers:</span></li>
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<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Chicken Tenderloins</span></li>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Dip them in Olive Oil</span></li>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Dredge them in Coconut Flour mixed with Seasoning (Lawry's)--DON'T USE REAL FLOUR!</span></li>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Bake in Oven (I think I did 20 minutes at 350 degrees)</span></li>
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<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">96% Lean Hamburgers with a slice of HyVee Ultra Thin Colby Jack Cheese </span></li>
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<span style="font-family: Arial, Helvetica, sans-serif;">Here we go again! </span></div>
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Katie N.http://www.blogger.com/profile/00875810076917778047noreply@blogger.com0tag:blogger.com,1999:blog-2592264815851536209.post-59210724447644923422011-08-03T21:01:00.000-05:002011-08-03T21:01:23.687-05:00I'm Back! 2 Month Post-8WW Update<div class="separator" style="clear: both; text-align: center;"><a href="http://www.8ww.com/"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAfqAMpTyd7fgl9BOpwl3CDkcPXRcS62XIz3EBGbnm4Ws38j_usb-Qbe3B1np-ZXvwbrENYC2OMALLlGwVYKjwunIF39SFjMlNUjtbymQGUDiCA2ZbIYXvoCyVzDQnhhp_KvUCELlKyEo/s1600/logo.jpg" /></a></div><div style="text-align: justify;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">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. </span></div><div style="text-align: justify;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">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.</span></div><div style="text-align: justify;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">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! </span></div><div style="text-align: justify;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Massages I've had since 8WW: 0. I am </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">actually </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">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. </span></div><div style="text-align: justify;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Nutrition is going great--I am starting to sneak some "junky" food into my week so I need to kick that habit quick! </span></div><div style="text-align: justify;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>SOOOO....I am down an additional 4lbs which brings my total to 20lbs altogether and 32lbs since last fall. It feels great! </b></span></div><div style="text-align: justify;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">I am thinking about doing 8WW again in September. Anybody want to join me?!?! </span></div>Katie N.http://www.blogger.com/profile/00875810076917778047noreply@blogger.com0tag:blogger.com,1999:blog-2592264815851536209.post-59408063932693800422011-06-02T21:53:00.004-05:002011-06-02T22:02:22.813-05:00The Results are In!<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmaYoWz8mhA3nTHurFa1R8HnROen-r0arRHFa-4rgoPaJgC_jOK6G9Tx6VHB1o9L5pzGn9WUYJtZ-lY3qnkQXOg01bA0aFzqqKDrWFaiF-Q3NPz0-OYOgoeVKuPqStmamAR1oJqAWvUJs/s1600/Abby+Katie+030.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmaYoWz8mhA3nTHurFa1R8HnROen-r0arRHFa-4rgoPaJgC_jOK6G9Tx6VHB1o9L5pzGn9WUYJtZ-lY3qnkQXOg01bA0aFzqqKDrWFaiF-Q3NPz0-OYOgoeVKuPqStmamAR1oJqAWvUJs/s200/Abby+Katie+030.JPG" width="200" /></a></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">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!). </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
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</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">Here's my scientific results:</div><ul style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><li>Lost 16 pounds</li>
<li>Lost 6% body fat</li>
<li>Lost 7 1/2" from my waist</li>
<li>Lost 5 inches from my hips</li>
</ul><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">My blood work is not back yet, but I will let you know those numbers when I can.</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">More importantly, here are my personal highlights from the past 8 weeks in no particular order:</div><ul style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><li>Went from jogging two blocks to 30 minutes+</li>
<li>MUCH improved cardio stamina</li>
<li>My chest shrunk (this is a good thing for me...check out previous bra blog for details)</li>
<li>I have cheekbones again and look at myself differently in the mirror</li>
<li>I know how to eat the correct portions, manage "free day", and balance my carbs to a healthy level</li>
<li>My legs look really strong, which I am learning to love</li>
<li>Fell asleep 6 of 8 times during my massages</li>
<li>My willpower for avoiding tempting foods and diet pop is much improved!</li>
</ul><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">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! </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><i>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. </i></div>Katie N.http://www.blogger.com/profile/00875810076917778047noreply@blogger.com1tag:blogger.com,1999:blog-2592264815851536209.post-70066107623236870182011-05-26T14:30:00.001-05:002011-05-26T14:30:57.418-05:00Photos by Request<div style="text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO6hHwhJNHzNxhYhU8lUUibCTb8eK-uNQfP010IK4rkLxJamRMBRYhAYYt_vlkrr6L4x21SVnx9PPd7Xj2vPqluOT-tOhsAnTAcevkGPvmXd2cc75NeJdTE4gJtWy0OFAtvyuNPsJtLx8/s1600/BWN29A.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO6hHwhJNHzNxhYhU8lUUibCTb8eK-uNQfP010IK4rkLxJamRMBRYhAYYt_vlkrr6L4x21SVnx9PPd7Xj2vPqluOT-tOhsAnTAcevkGPvmXd2cc75NeJdTE4gJtWy0OFAtvyuNPsJtLx8/s320/BWN29A.jpg" width="213" /></a></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">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. </div><br />
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<div style="text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG39k5jTLePDBv5vvZo5IFJCUlYdPwj-CdeXXA9QJThxZoWbTYh-mmk2XY0_i0QCq6xGiLYDayn3afgSw61nFiXLOQqcgGmlgVFns2hjkm71GXyOrOXz8SSfrnp0nJNOaj5o2S5Y0rvlE/s1600/Spring+2011+095.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG39k5jTLePDBv5vvZo5IFJCUlYdPwj-CdeXXA9QJThxZoWbTYh-mmk2XY0_i0QCq6xGiLYDayn3afgSw61nFiXLOQqcgGmlgVFns2hjkm71GXyOrOXz8SSfrnp0nJNOaj5o2S5Y0rvlE/s320/Spring+2011+095.jpg" width="240" /></a><span style="font-family: Arial,Helvetica,sans-serif;">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! </span></div>Katie N.http://www.blogger.com/profile/00875810076917778047noreply@blogger.com1tag:blogger.com,1999:blog-2592264815851536209.post-83970756218335779092011-05-25T12:31:00.000-05:002011-05-25T12:31:46.351-05:00Alotta Tabata!<div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">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. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">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. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">So today is a good day. Now if could only figure out a way to satisfy my almond paste craving...</div>Katie N.http://www.blogger.com/profile/00875810076917778047noreply@blogger.com0tag:blogger.com,1999:blog-2592264815851536209.post-22531037917821130612011-05-24T14:04:00.000-05:002011-05-24T14:04:49.129-05:00The Home Stretch<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPMUV7vwebLGyHVUBafWClYBfk_mbvSyUAi00gyS-JgUjHPyH0zrmA8dzjkJKQEH9WbuVKD-1CSmLzzB2EdwqrXqmmmKEErs2jN4pK6dP34UJE5piYDbFH_1KwF0Zn-nQhNaJZCOG3yuk/s1600/head.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPMUV7vwebLGyHVUBafWClYBfk_mbvSyUAi00gyS-JgUjHPyH0zrmA8dzjkJKQEH9WbuVKD-1CSmLzzB2EdwqrXqmmmKEErs2jN4pK6dP34UJE5piYDbFH_1KwF0Zn-nQhNaJZCOG3yuk/s200/head.jpg" width="116" /></a></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">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. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">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! </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">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. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">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. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">Also, <a href="http://www.phillyburbs.com/blogs/pop_culture_blog/biggest_loser/working-out-with-philly-s-own-biggest-loser/article_c3fbe3ae-7fce-11e0-a585-0019bb30f31a.html">check out this article</a> 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! </div>Katie N.http://www.blogger.com/profile/00875810076917778047noreply@blogger.com0tag:blogger.com,1999:blog-2592264815851536209.post-42602194322278805052011-05-17T10:37:00.000-05:002011-05-17T10:37:01.110-05:00Balancing Life<div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">I thought today would be a good day to talk about balancing all the demands of life. I was very excited to go to work today. The weather is beautiful, I woke up before the boys without an alarm clock, and had an open house to go to for a patient's business today. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">Then the puking-of-pancakes commenced in my kitchen. Our oldest son, Ben, has some kind of tummy bug. This means I am working from home today and will be missing my workout with Amy. I quickly tried to come up with another plan for getting my 8WW workout in. I thought I could attend her evening class but then realized that Wes has the next 8WW Orientation Session tonight and that my parents are in the class, so no babysitters. </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPBxTl7QDpMIXuQlm5P4NlQmX6XGfZ010HbtdWMsoGKxp1o7LVVdqExfQpt66dSLb_b6OTr2P09I__xdfT-uKs9xWWnowzgMtq044b6e_LAx2g8dKS3_oiL2brCZTdDw3amLjVFrSSJMo/s1600/sick+kid.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="305" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPBxTl7QDpMIXuQlm5P4NlQmX6XGfZ010HbtdWMsoGKxp1o7LVVdqExfQpt66dSLb_b6OTr2P09I__xdfT-uKs9xWWnowzgMtq044b6e_LAx2g8dKS3_oiL2brCZTdDw3amLjVFrSSJMo/s320/sick+kid.jpg" width="320" /></a></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">It gets tricky sometimes, especially as a mom, to fit in all the things we want to get done in a day and put our health goals as a top priority. It seems that most mothers I know will always put everyone else in their lives ahead of themselves and usually don't think twice about it. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">Wes makes it a goal in each 8WW Orientation to say that these 8 weeks are all about you, and that you need to take care of your health in order to take care of everyone else. When I heard this, I thought, "Sure--that's easy for you to say. You aren't the one shopping for groceries, watching the kids while you workout, and fixing all the meals". </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">I am now eating my own words. I've put the rest of house on "hold" through these 8 weeks and it has really made a difference. I am getting to the point where I feel healthier and want to do everything I can to be active with the boys and cook healthy all of the time. AND feeling thinner, clothes fitting better, and having an improved cardiovascular system is making me happier and more active at home, too. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Arial,Helvetica,sans-serif;">So...it's Tuesday-Weigh Day and I don't have a scale that works so I can't report my updates. I am getting excited to get my bloodwork and BIA done again soon. I can't believe I am in week 7 already. Time flies when you're</span><strike style="font-family: Arial,Helvetica,sans-serif;"> having fun</strike><span style="font-family: Arial,Helvetica,sans-serif;"> not on Week One!</span> </div>Katie N.http://www.blogger.com/profile/00875810076917778047noreply@blogger.com0tag:blogger.com,1999:blog-2592264815851536209.post-26898278099212324632011-05-14T15:13:00.002-05:002011-05-14T15:13:25.116-05:00200 Pies and A Hissing Goose<div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Well, after posting that I didn't lose any weight this past week, I decided to weigh-in again on Friday. I was down another 3lbs like I thought I should be. SO...the new total is 14 pounds of fat GONE!</span></div><div style="text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmdb9Hfa6AjNtjMEFFY0pMauTIgiZ2XpOG-wf495zeMy2n1mKUOjJ9AL9kvYzqXaMKODxZxvxG11DZHsRIKZDl3zo8S4pxIthn-iDvtNEFJPkfvuGkW-HZlXO5deqrcmXVr7aoTxEjDNY/s1600/pie.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="149" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmdb9Hfa6AjNtjMEFFY0pMauTIgiZ2XpOG-wf495zeMy2n1mKUOjJ9AL9kvYzqXaMKODxZxvxG11DZHsRIKZDl3zo8S4pxIthn-iDvtNEFJPkfvuGkW-HZlXO5deqrcmXVr7aoTxEjDNY/s200/pie.jpg" width="200" /></a></div><br />
<div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">I've been working on an event in Des Moines called Penny's Pieathlon. We are raising money for local cancer organizations and national foundations, too. Today was the big triathlon and health expo. To make our event more exciting, we decided that a PIEathlon needed a fourth event--pie eating. </span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Our local grocery store, Hy-Vee, donated 20 gallons of ice cream and 200 pies. It was my job to cut, scoop, and serve all of them to the participants and spectators. We raised a lot of money this way, but the hardest part was not eating any of it. :)</span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">I left the house at 5:30am and returned home to make my father-in-law a birthday cake. His request was a chocolate cake with white frosting. I made the cake from scratch, didn't even lick the beaters, and decided to purchase the frosting from Hy-Vee instead. It is my free day, but I decided that Subway sounded pretty good and not too terribly bad for me. Not that a 6-inch loaf of bread is ever healthy, but better than pie, cake, and ice cream.</span></div><div style="text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqwymIJbJU2_8cokUbFm_d_tbKhGFHAaYcMUA-M3NQRoV63EKePCWXFTlXqpiBRki8lRVOjOBJlUg-32yFTWvfFIGnsSZN3M22LGQ00EUGPVfvk4ZQ_ohRlQG3bj4dm4C_D_mbTzmA3WA/s1600/goose.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqwymIJbJU2_8cokUbFm_d_tbKhGFHAaYcMUA-M3NQRoV63EKePCWXFTlXqpiBRki8lRVOjOBJlUg-32yFTWvfFIGnsSZN3M22LGQ00EUGPVfvk4ZQ_ohRlQG3bj4dm4C_D_mbTzmA3WA/s200/goose.jpg" width="200" /></a><span style="font-family: Arial, Helvetica, sans-serif;"></span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">SOOOO...I am pretty excited that I dug up some will power deep within the depths of my brain and even managed to <strike>run</strike>, <strike>jog</strike>, trot a couple of miles. Oh, and I got chased by a mother goose who hissed at me so much I had to turn around and run back up the hill I just ran down. :)</span></div>Katie N.http://www.blogger.com/profile/00875810076917778047noreply@blogger.com0tag:blogger.com,1999:blog-2592264815851536209.post-75894892631206807312011-05-10T21:18:00.000-05:002011-05-10T21:18:10.867-05:00Progress and the Panchero's Man<div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">Today was weigh-in day and yet again, no change on the scale. I think that my weekend and free day is throwing me off too much. My lowest weight days seem to be Thursday, Friday, and Saturday which tells me that I need to be a little better over the weekends. I am sticking to the nutrition part very well, but I tend to skip UltraMeals on my free day which I think is contributing to my plateau.</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDiQyiRfhGuGZ3TycjOlqEtaDyMUvyPpNq4BiXrlcAG5k9eXu_cSOlnmD0ap4DXD6O2CiS2-NCG52ibDrCv30024TNiXrK3ApDn3IVYlzFLgUjiOJ-RArNJolygXv0Dyiqw62qiHbkQ34/s1600/bobtshirt2.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDiQyiRfhGuGZ3TycjOlqEtaDyMUvyPpNq4BiXrlcAG5k9eXu_cSOlnmD0ap4DXD6O2CiS2-NCG52ibDrCv30024TNiXrK3ApDn3IVYlzFLgUjiOJ-RArNJolygXv0Dyiqw62qiHbkQ34/s320/bobtshirt2.png" width="240" /></a></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">HOWEVER...I just about jumped over the counter at Panchero's to hug the guy that bobbed my burrito (yes, that is the real terminology for making a burrito at our favorite fast food restaurant). I paid with credit card and he asked to see ID. I showed him my driver's license which prompted him to say, "You look great. You are a lot thinner now." I didn't tell him that I was pregnant in my photo, but I was still pretty excited. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">I feel so much better, am already buying smaller clothes sizes, and can't wait to keep on shrinking my body fat numbers. I have a few weeks left and my goals remain the same. Short term: MEDITATE and record in my log book. Long term: Get my body fat percent to a healthy range for me. AND fit into my high school prom dress. (I will be sure to post pictures if that ever happens. :) </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
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</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><u>Restaurant Update: Applebee's</u></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">I had a lime-seasoned chicken breast with salsa and steamed veggies for lunch. Very good and 8WW approved. </div>Katie N.http://www.blogger.com/profile/00875810076917778047noreply@blogger.com0tag:blogger.com,1999:blog-2592264815851536209.post-75691780495707758042011-05-04T20:39:00.000-05:002011-05-04T20:39:25.393-05:00Half Way Day!<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZLhlCQ7xhk1k6idMUlO4HFTsx1cHrmiCy4EMDkaUzBiDuGVv6nwtW239JY0BtDgBQknTZBunmkNdsIWzkOyo9lGpNvztEdPK94sDo0wFdbEFQhyphenhyphenvSmJV_FSXxoQt9cBZ1zhjEBovrlfo/s1600/stairs.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="303" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZLhlCQ7xhk1k6idMUlO4HFTsx1cHrmiCy4EMDkaUzBiDuGVv6nwtW239JY0BtDgBQknTZBunmkNdsIWzkOyo9lGpNvztEdPK94sDo0wFdbEFQhyphenhyphenvSmJV_FSXxoQt9cBZ1zhjEBovrlfo/s320/stairs.jpg" width="320" /></a></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">It's Half Way Day! Well, it was yesterday but I didn't get a chance to blog. So far...12 pounds gone and I don't know how many inches. I feel good, my pants fit, and people are commenting on my cheekbones. (I think this pretty funny. Of all things that I am working on, cheekbones wasn't part of my goal list. My other set of cheeks was close to the top of my list though!)</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">I celebrated tonight with the Vaughn Special. Vaughn is an 8WW alumni and more importantly, my dad. He had AWESOME success with 8WW and managed to find a way to get a McDonald's dish of ice cream in to his meals frequently. So tonight I had my favorite Arby's salad and a dish of ice cream from McD's. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><u>Other Random Thoughts:</u></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">Are you someone that craves peanut M&M's? If so, I really like the dark chocolate edamame that comes in a square container from Trader Joe's. This is not 8WW approved, but I only ate 3. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">I am up to running/jogging for 25 minutes and now starting to think about running a 5K sometime in the near future. That's quite an accomplishment for me--just thinking about it is hard work!</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">If Amy asks you if you would like a break from running cardio in the office neighborhood-think twice. I ended up doing 200yd sprints around the office building--12 times. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">I definitely was snoring and drooling during my massage tonight. It was SOOOO wonderful! </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">Finally, I heard a good quote today:</div><b><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">" A man's health can be judged by which he takes two at a time- pills or stairs." Joan Welsh</span></b><div style="font-family: Arial,Helvetica,sans-serif;"> </div>Katie N.http://www.blogger.com/profile/00875810076917778047noreply@blogger.com0tag:blogger.com,1999:blog-2592264815851536209.post-77453954123487746932011-05-02T16:44:00.000-05:002011-05-02T16:44:41.204-05:00Noticeable Changes<div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">This week has been my favorite week of 8WW because people are commenting on how different I look. Most people say that my cheekbones are back. It's nice to hear that I am looking different already. I wasn't thinking that I would be seeing noticeable changes 4 weeks in to the program. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">Most importantly, I feel different & better. My clothes fit better and I generally feel much healthier now that I am eating better and exercising. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"> </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">This past weekend I ate at Ruby Tuesdays. Here's what you can have there...</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">1) Petite Sirloin</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">2) Blackened Tilapia with Mango Salsa</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">3) Barbecue Chicken</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">The nice thing is that they have lots of side dishes and a salad bar that can fill you up. I hate roasted spaghetti squash and grilled green beans for my sides, but you could also do a salad bar trip with lots of veggies and balsamic vinegar dressing and still count it. There were a couple of other sides that would work, too. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">AND if you go during lunch, you can even sneak in ONE biscuit and still have it count! </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">Tomorrow is weigh-in day and I am wondering if I am going to regret any of my free day choices. I certainly enjoyed them, but I hope I am down at least one more pound this week. I'll keep you posted!</div>Katie N.http://www.blogger.com/profile/00875810076917778047noreply@blogger.com0tag:blogger.com,1999:blog-2592264815851536209.post-63490871170133556832011-04-30T12:11:00.000-05:002011-04-30T12:11:12.696-05:00Workout & Free Day for Me!<div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">This week has been my favorite (and sorest!) week of working out with Amy. I am on Phase 3 and so I do varying activities for multiple muscles at once. My favorite new exercise is Kick-Boxing. I only did the punching part, but it was a GREAT way to release some tension! </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">Today is my free day and I am going to the Barnstormer's game tonight to cheer on some of our patients as they crush their opponents. We are going out to dinner before the game, so I am planning on have fajitas AND chips & salsa. And probably an adult drink at the game. (I can't go to a live sports event and drink water...) </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">I've already got my jog in for the morning and I am up to 16 1/2 minutes of non-stop jogging. If I could run only downhill, I'd be set. I am very proud of myself for working really hard on my at-home workouts. I wouldn't have to go running--anything that is cardio counts, but I am super motivated right now to jog/run. And I like looking at how people have done their landscaping because I can get some good (or bad) ideas that way. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">My Goal---MEDITATION. MEDITATION. MEDITATION. </div>Katie N.http://www.blogger.com/profile/00875810076917778047noreply@blogger.com0tag:blogger.com,1999:blog-2592264815851536209.post-27806928753215754582011-04-27T15:53:00.000-05:002011-04-27T15:53:58.437-05:00What to Eat<div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">One of the things that has been beneficial to me in the recent days is meal planning "on the spot". I know that isn't what is suggested, but I've found that if I have a kitchen full of healthy choices, it's pretty easy to put a meal for myself together. (Feeding the men in this house is another story!)</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">My secret: I base my meal around whatever sounds best at the time. (As long as it is 8WW approved.) For example, we got some awesome strawberries this week so I started with those in mind knowing they would be a majority of my carb allotment for the meal. Then I picked the protein and finally made sure that the fat was in the meal somewhere. Putting fat into a meal isn't very hard for me!</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZV7ZbS357WKLV1DjaMwXxCHvcNHZlNmfmYvfsL7Za7ScF9HQtAFV16OBvzakD4KnFtPdxnoq-Ya3BaSzIJcR3_7CpQjwrdBydIyFj1pybCxoPnGPKg4zOVsI4lyVxWMDvc5tuPY1KvE4/s1600/strawberry.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZV7ZbS357WKLV1DjaMwXxCHvcNHZlNmfmYvfsL7Za7ScF9HQtAFV16OBvzakD4KnFtPdxnoq-Ya3BaSzIJcR3_7CpQjwrdBydIyFj1pybCxoPnGPKg4zOVsI4lyVxWMDvc5tuPY1KvE4/s200/strawberry.jpg" width="141" /></a></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">So, for "strawberry" craving, my meal consisted of strawberries, grilled chicken, green beans, and a few peas. It was a satisfying meal that kept me full for quite awhile. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">I've also been craving something sweet for breakfast. I found some cinnamon raisin english muffins at Trader Joe's which have been great with a VERY little smear of butter. Throw in an egg or cheese stick and I'm set for the morning. I also like the Steelcut Oatmeal with Brown Sugar in the Trader Joe's freezer section. They claim there is brown sugar in it but I am not sure. It's very yummy though and I haven't been able to eat an entire serving yet. It's very filling.</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Arial,Helvetica,sans-serif;">Finding what sounds good at the time has been a good way for me to feel healthy and satisfied at the same time. It's also why I don't keep chocolate chip cookies in the house, too! </span></div>Katie N.http://www.blogger.com/profile/00875810076917778047noreply@blogger.com0tag:blogger.com,1999:blog-2592264815851536209.post-38133602132213767922011-04-26T12:33:00.000-05:002011-04-26T12:33:46.789-05:00The Nyberg Jump Test<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; font-family: Arial,Helvetica,sans-serif; margin-left: 0px; margin-right: 0px; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqdqmYgDKjxhH-YRYPS7dIj9rDT-JN081QTNiPu-G83CDxh1w_Sgfi-K7o7TGWspxTlLTDO7-ATK0-nRiglsMfQ0Z6LC4z2tEf4WmZu0L5BVl22pG9XT-_BwK1ULGvI9OUcr46c6JLmh0/s1600/man+jump.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqdqmYgDKjxhH-YRYPS7dIj9rDT-JN081QTNiPu-G83CDxh1w_Sgfi-K7o7TGWspxTlLTDO7-ATK0-nRiglsMfQ0Z6LC4z2tEf4WmZu0L5BVl22pG9XT-_BwK1ULGvI9OUcr46c6JLmh0/s200/man+jump.jpg" width="133" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This is not Wes. :)</td></tr>
</tbody></table><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">Wes has done 8WW twice and has lost about 50 pounds and lots of inches off his waist. He did this while I was pregnant with a 10.5lb baby. He was constantly telling me how much weight he was losing. While I was always happy for him, it also made me cry knowing that I was getting bigger and bigger each week. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">This led us to my self-created "Jump Test". It's a simple test. All you have to do is jump once while wearing any pair of pants that is fully fastened without a belt. If you jump and they fall down, you aren't allowed to wear them anymore. (This was after I saw Wes wearing a size 38 pant with a 32 waist. Major fashion crisis at our house!) </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">I am happy to say that I failed my first jump test yesterday with a pair of post-baby pants. They fell off after I jumped (and wiggled just a little bit). They are history.</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Arial,Helvetica,sans-serif;">That brings me to my Tuesday-Weigh-Day. I was down another 4 pounds this morning making it 11 pounds total! That will keep me working hard this week! </span></div>Katie N.http://www.blogger.com/profile/00875810076917778047noreply@blogger.com0tag:blogger.com,1999:blog-2592264815851536209.post-9417831840309740392011-04-23T20:19:00.000-05:002011-04-23T20:19:49.010-05:00Week 3 Blues<div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">I've been told by quite a few 8WW alumni that it is normal to feel a little defeated in Week 3. The scale didn't show any weight loss this week and I am finding it harder each day to use motivation to turn down yummy food (like birthday cake--again). Tomorrow, Sunday, is my free day and I'm looking forward to some good food but I also know that two Easter meals will be very hard to eat just a little of the foods that aren't so healthy for me. I keep thinking that I feel thinner and that is my motivation for now.</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">I went jogging today and that felt good. This is the first time in my life that I am enjoying running. I was also losing motivation to actually leave the house to exercise as my muscles are just plain tired and achy. Today I ran 45 seconds longer than yesterday. We live in a very hilly neighborhood so it's pretty easy to increase/decrease my heart rate as needed. Wes also told me that I should stop and do push ups or sit ups when my heart rate gets low. Ummm...no. I am already beeping by our neighbors and I don't want them to have another reason to stop and stare! </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">I ditched my cardio canine companion yesterday and today. He seemed pretty comfy in his dog-sofa so I let him be. Wish me luck to find some inner-motivation during Easter Eating (or passing the casseroles on past me) tomorrow!</div>Katie N.http://www.blogger.com/profile/00875810076917778047noreply@blogger.com0tag:blogger.com,1999:blog-2592264815851536209.post-31557719010006788592011-04-22T15:00:00.000-05:002011-04-22T15:00:02.436-05:00For Ladies Only...<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI4bOef_NOoWWk2vMV5Uqu3XlyrNFG8ELPY348oUDKSjgmx4ImThurE4DsAWnnqX6vTcQgDnVnemIDIiRd17wN38AqlvzkJIPaxaDshBm6aBsubFixHsCeWhHUMq15C-WRH9Jpyde8Z70/s1600/bra.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI4bOef_NOoWWk2vMV5Uqu3XlyrNFG8ELPY348oUDKSjgmx4ImThurE4DsAWnnqX6vTcQgDnVnemIDIiRd17wN38AqlvzkJIPaxaDshBm6aBsubFixHsCeWhHUMq15C-WRH9Jpyde8Z70/s200/bra.jpg" width="131" /></a></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">Alright ladies--let's talk bras. Some women don't need to worry about the type of sports bra they wear while working out. I am not one of those women. I have literally told Amy, "I will NOT be jumping in the gym today without my Big Bertha on!" </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">I am sure there are many good sports bras out on the market today, but the one I like is made by Enell. I bought it at the Women's Expo last fall from an Essential Bodywear representative. (Her voice mail tells you to have an "uplifting day"!) When the rep was telling me how to put it on, she used the words "scoop" and "vest" if that gives you any idea how awkward my Big Bertha is. I think it was around $75. Big Bertha is what I've named my bra--I don't think it would be wise marketing to advertise something called a Big Bertha for women. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><a href="http://www.enell.com/">Enell Bras for Well-Endowed Women</a></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">That's about all for Friday. And gentlemen that I know are reading this...buy one for your girlfriend or wife TODAY. She will thank you!!!!</div>Katie N.http://www.blogger.com/profile/00875810076917778047noreply@blogger.com0tag:blogger.com,1999:blog-2592264815851536209.post-61067130603754125712011-04-21T13:41:00.001-05:002011-04-21T13:47:17.480-05:00Awkward Workout<div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">First thing--Happy Birthday to my awesome 8WW workout partner, Jennifer! Keep up the awesome work lady! </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">I am writing today's blog just so I can remember this event for the rest of my life (or as long as this blog is around). I've mentioned that I traveled last weekend to Cedar Rapids and stayed in a hotel with a fitness center. I don't think I explained how awkward of an experience it was, though. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTjriVcg2GeQfU4OUkqYQdiZ02UPU8b4MjLNEK5_FiNyUwYGVL_iN5GlpEY93GNKt77M4KiKTbYJ7OUVmZfZLuioRKvAmu7-vaVgjiHMkFlpbk6TzIu8azxwF2xI_I-pFaMJsm1KeAcPM/s1600/Aerobicat.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTjriVcg2GeQfU4OUkqYQdiZ02UPU8b4MjLNEK5_FiNyUwYGVL_iN5GlpEY93GNKt77M4KiKTbYJ7OUVmZfZLuioRKvAmu7-vaVgjiHMkFlpbk6TzIu8azxwF2xI_I-pFaMJsm1KeAcPM/s200/Aerobicat.jpg" width="134" /></a></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">So it's about 8:45 on a Saturday night in Iowa City. It seems funny that not too long ago we spent Saturday nights doing just the opposite of working out--going out on the town and eating cheap, greasy college pizza. Anyway, I got to the hotel fitness center and was about 8 minutes into my workout when 5 kids entered the room. They weren't speaking English so it's hard to know what they were saying, but I knew by the way they were staring at me in the mirror that I was their subject of attention. They were laughing and pointing at my shoes (which are quite bright) and at my red face. It was pretty awkward but I made it through the workout. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">Then I decided to get changed and sit in the hot tub for awhile. About 48 seconds into my relaxing soak, I was joined by approximately 200 middle school girls who were all super skinny and LOUD. It seems that they were trying to figure out which of the middle school boys in the pool should be their next boyfriends. I always find these conversations interesting given my previous life as a pre-adolescent teacher. I made it for 10 minutes in the hot tub before returning to my room. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">Since I try to post something that will be beneficial to other 8WW participants, I thought I would post what I bought for groceries today. Maybe something will sound good or trigger an idea for you!</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><u>Trader Joe's</u></div><ul style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><li>96% Lean Hamburger (only 5g of fat per quarter pounder)</li>
<li>Precooked Chicken Patties</li>
<li>Chicken Tenders (for our boys when we have a salad for dinner--they don't like lettuce yet but hopefully soon!) Also, these are not for 8WW.</li>
<li>Two large packages of cherry tomatoes--this is my "snack". I eat LOTS of tomatoes.</li>
<li>Teriyaki Beef Jerky</li>
<li>Low Fat String Cheese</li>
<li>97% Fat Free Hot Dogs by Hebrew National (I can't remember the last time I bought hot dogs...)</li>
<li>MahiMahi</li>
<li>Frozen Steelcut Oatmeal</li>
<li>Cinamon Raisin English Muffins </li>
</ul><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">I should also note that we do eat lots of organic fruit and vegetables, but we get them delivered each week from Prudent Produce in Ankeny. </div>Katie N.http://www.blogger.com/profile/00875810076917778047noreply@blogger.com1tag:blogger.com,1999:blog-2592264815851536209.post-51350415600995456032011-04-20T08:43:00.000-05:002011-04-20T08:43:38.329-05:00Are Hospitals Healthy?<div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">I've been spending a lot of time in one of our local hospitals recently. This has got me thinking about health care in America.</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVQ09SSBwEmKYiG9wShbluECCH3j9AqGplCNAvYNnpGoB7zGckDoBRjiuHnjzVhjIDc8bAN-fThrlDoNAwvl-Zi0-M1mDR7ytGJNhmk3neZEK2nWc8_E7z3Afrn0vIdSjFFeL4eCx_Dao/s1600/mcdonalds.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="161" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVQ09SSBwEmKYiG9wShbluECCH3j9AqGplCNAvYNnpGoB7zGckDoBRjiuHnjzVhjIDc8bAN-fThrlDoNAwvl-Zi0-M1mDR7ytGJNhmk3neZEK2nWc8_E7z3Afrn0vIdSjFFeL4eCx_Dao/s200/mcdonalds.JPG" width="200" /></a>It seems interesting to me that the place whose primary goal is to return people to health is so backwards on healthy living. For example, if someone is on a restricted carbohydrate diet, they must order off a low carb menu. I know what you're thinking--gross. You are probably imagining meat and bland veggies--wrong. This menu includes pancakes with syrup and macaroni and cheese. Not very "low carb"!! And while I am talking about healthy hospitals, we even have one that has a McDONALD's in it!! </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Arial,Helvetica,sans-serif;">Today is my massage day and I couldn't be more excited. Our Licensed Massage Therapist, Vanessa, is the perfect type of massage therapist for me. She is equal parts of relaxing and getting the tension out. Last week I am pretty sure that I fell asleep and started snoring. She said that I didn't snore, but she had a really big smile as she said it. Either way, I am looking forward to my massage tonight! </span></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Arial,Helvetica,sans-serif;">One last thought: Yesterday my goddaughter, who is 4, came into the office to get adjusted. She was watching me workout at 3:30. When her mom tried to call me later at 6:00, she said "Mom--you can't call Katie. She's doing her workout." Most of the time our workouts go really fast, but sometimes it seems like I am doing bicep curls on the Bosu Ball for hours like my goddaughter thought!</span></div>Katie N.http://www.blogger.com/profile/00875810076917778047noreply@blogger.com0tag:blogger.com,1999:blog-2592264815851536209.post-75799313072443370662011-04-19T10:21:00.000-05:002011-04-19T10:21:09.500-05:00Traveling Tales<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:DoNotOptimizeForBrowser/> </w:WordDocument> </xml><![endif]--> <div style="text-align: justify;"><span style="font-family: Arial;">I've a had a very busy weekend since my last blog. I traveled to Cedar Rapids on Saturday for a two-day training for my Doula Certification that I working towards. (It was the most AMAZING workshop learning more about babies, birth, and working with families!) Here’s how being on 8 Weeks to Wellness and traveling worked for me. </span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Arial;">This was the first time that I ever booked a hotel based on whether it had a fitness center of not. I stayed at Country Inn and Suites in Coralville and really enjoyed my stay. I did my workout on Saturday night in the hotel using their elliptical machine and resistance bands. They had a very nice room with a TV and mirrors for working out. I used my “free day” on Sunday for breakfast. I enjoyed a breakfast burrito and fruit. And since I am being honest with myself—and you—I also had a few potatoes. It was nice to have a warm breakfast to start my day! </span></div><br />
<span style="font-family: Arial;">I also went shopping Saturday night and had a good time trying on shirts. I was thrilled to try on one-size-smaller than normal shirts and that was great motivation for me to keep going.</span><br />
<div style="margin-left: 0.5in; text-align: justify; text-indent: -0.25in;"><br />
</div><div style="margin-left: 0.5in; text-align: justify; text-indent: -0.25in;"><span style="font-family: Arial;">Here are the hardest parts:</span></div><div style="margin-left: 0.5in; text-align: justify; text-indent: -0.25in;"><span style="font-family: Arial;">1)<span style="font: 7pt "Times New Roman";"> </span></span><span style="font-family: Arial;">Passing up snacks during class, although one lady brought dehydrated kale chips that were pretty amazing!</span></div><div style="margin-left: 0.5in; text-align: justify; text-indent: -0.25in;"><span style="font-family: Arial;">2)<span style="font: 7pt "Times New Roman";"> </span></span><span style="font-family: Arial;">Going out to lunch with the other class participants, asking to see the nutrition menu, and ordering soup and steamed veggies while they were eating pasta.</span></div><div style="margin-left: 0.5in; text-align: justify; text-indent: -0.25in;"><span style="font-family: Arial;">3)<span style="font: 7pt "Times New Roman";"></span></span><span style="font-family: Arial;"> Walking past Whitey’s Ice Cream Shop and not getting anything. (Whitey’s is an eastern-Iowa favorite. This was a HUGE temptation.) </span></div><div style="margin-left: 0.5in; text-align: justify; text-indent: -0.25in;"><span style="font-family: Arial;">4)<span style="font: 7pt "Times New Roman";"> </span></span><span style="font-family: Arial;">MOTIVATION to stick with 8WW…I really wanted a soda in the car, something to munch on during class, and a good dinner Saturday night, which I did not have. It was so hard to find workout motivation, too.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjelwI0NiSXXc0SZ6bib6uqX6u-4a8pWsUny9PGp3XudALnEtIymFtkLqDTraAl_xwDmO4bxpev3Xl6YkWiPwD6W7o5ZZfnr6VwFu1EgOaZNr8mRpc_0vPenpK8wigC5cestBCihT-k4VM/s1600/ice+ceram.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjelwI0NiSXXc0SZ6bib6uqX6u-4a8pWsUny9PGp3XudALnEtIymFtkLqDTraAl_xwDmO4bxpev3Xl6YkWiPwD6W7o5ZZfnr6VwFu1EgOaZNr8mRpc_0vPenpK8wigC5cestBCihT-k4VM/s320/ice+ceram.jpg" width="248" /></a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Arial;">It was well worth the time I spent researching hotels and the area before I left. It made it much easier to find things that worked for 8WW, but I still had to be ready for the unexpected!<span> </span></span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Arial;">And since it’s Tuesday, I should give you my depressing weight report. I didn’t lose any more pounds this past week. I know why—We’ve had increased family stress and I didn’t meditate, my meals came at weird times of the days (& nights), and I was definitely out of my routine. My goal for this week to get back on track is to meditate more and try to cook more at home. I definitely think that will make a difference. Be sure to watch for my upcoming blog about hospitals!</span></div>Katie N.http://www.blogger.com/profile/00875810076917778047noreply@blogger.com0tag:blogger.com,1999:blog-2592264815851536209.post-24935825878307588832011-04-14T22:14:00.003-05:002011-04-15T08:29:55.736-05:00Carb Counting College<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4CF1-7OMGXLp6EZjtKSGuoDjP7EzRj9X6BrXl88ZFcVkkKkOO5r5ayU9KBnDEBbV07KkI4t-7bGObCdzq40Yko4iDtsumZUCflEvXa8TKKiwhY9VlUT8GM7VsqBNbij_WLknCiZ0WnPQ/s1600/college.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4CF1-7OMGXLp6EZjtKSGuoDjP7EzRj9X6BrXl88ZFcVkkKkOO5r5ayU9KBnDEBbV07KkI4t-7bGObCdzq40Yko4iDtsumZUCflEvXa8TKKiwhY9VlUT8GM7VsqBNbij_WLknCiZ0WnPQ/s320/college.jpg" width="320" /></a></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">If someone offered a degree in professional label reading, I would easily be the President of that college. For years I've watched the ingredient list to make sure that I didn't serve anything that Wes was allergic to. (He won't let me forget the ONE time I accidentally made Campbell's chicken noodle soup with egg noodles...). I also read labels to make sure that the items don't contain any High Fructose Corn Syrup, Hydrogenated Oils, Sodium Nitrites, or Artificial Sweeteners. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">As if that wasn't enough...</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">I now read the fats, carbohydrates, and proteins to make sure I am still within my 8WW limits. It has become a game to see how I can get a grain and fruit in the same meal but I usually give up quickly. I think one of the main courses in my Label Reading College would be the math course of carbohydrates. It's nice that you can subtract the fiber from the total carbs to lower your net carbs into a reasonable level, but keep in mind that you can only do that math if it is the right time of day for that carb, AND there needs to be at least 4 grams of fiber in your carb choice. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">If you suggest that I could use a calculator to do all of the math, you are incorrect. After my workouts with Amy this week, I can barely press the keys of the computer to type this, let alone push any calculator buttons repeatedly all. I've been reassured that my level of discomfort is good and that it means my body is burning fat. I sure hope so! </div>Katie N.http://www.blogger.com/profile/00875810076917778047noreply@blogger.com0tag:blogger.com,1999:blog-2592264815851536209.post-59103164833921540372011-04-14T00:02:00.000-05:002011-04-14T00:02:17.686-05:00Carpet Cleaner and Chiropractic<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYpB_beNdF6wwH1z5aQrS-4bwahHdR7Rqhvv2QfovN2vvpgpmLXeNCYj6qGJZodbUEq9kJYJBlr2yQMLGUcj1iykZXW3saZguXkhst1YqE31fGmFVBZLqEn4F0zQCFrH1Ru6OoIAeGW2E/s1600/nervous+system.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYpB_beNdF6wwH1z5aQrS-4bwahHdR7Rqhvv2QfovN2vvpgpmLXeNCYj6qGJZodbUEq9kJYJBlr2yQMLGUcj1iykZXW3saZguXkhst1YqE31fGmFVBZLqEn4F0zQCFrH1Ru6OoIAeGW2E/s200/nervous+system.jpg" width="70" /></a></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">Many people are surprised to find out that I don't use Wes as my primary chiropractor. I tried really hard to be a good patient, but it is my own fault that I'm not. I think I like to "critique" his adjustments too much, which is just plain ridiculous since I don't know much about the art of adjusting. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">Wes and I see the necessity of keeping our nervous systems healthy as the foundation of wellness living. I know that my successes in Week 1 were based on my healthy nervous system working at it's peak performance. To do this, we both go to Dr. Lance (or Dr. Yance as Ben calls him). </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz1iFcrTatDNcT5bVFUOiBTiv_b43D0yyKH2Ta0sTMRFP47HDwSGHfLrSDfPkO3YuclB9D52wvI0a15PzkhT0SEMrCHI6J_Ap2MebtUPL9AEZyK-UpVT8kubILW65v3jG1r529eKVDGF8/s1600/carpet-cleaner-1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz1iFcrTatDNcT5bVFUOiBTiv_b43D0yyKH2Ta0sTMRFP47HDwSGHfLrSDfPkO3YuclB9D52wvI0a15PzkhT0SEMrCHI6J_Ap2MebtUPL9AEZyK-UpVT8kubILW65v3jG1r529eKVDGF8/s200/carpet-cleaner-1.jpg" width="188" /></a></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">I look forward to my visits with Dr. Lance for many reasons. First and foremost, I like knowing how my nervous system and spine are working or if I have interference for some reason. I believe the last time I was really out of alignment wasn't because I rolled out of bed the wrong way or got in to a car accident, but because I had used carpet cleaner that really irritated my nostrils and the rest of my body. The toxic smells really bothered me and that led to my need for an adjustment. Secondly, I am always inspired to live healthier when I am around Dr. Lance. I love that chiropractors like to educate their patients and not just "treat" the patient quickly and Dr. Lance does this so well. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">I think the best part of chiropractic as part of the 8 Weeks to Wellness program is that participants are enabling their bodies to allow the healthy changes to occur. AND if they are suffering from some kind of pain or prior condition, Dr. Wes and Amy work very hard to adjust that area and make modifications in the gym. It's a win-win for you mentally & physically!</div>Katie N.http://www.blogger.com/profile/00875810076917778047noreply@blogger.com0tag:blogger.com,1999:blog-2592264815851536209.post-70513202901733601612011-04-13T08:23:00.000-05:002011-04-13T08:23:59.664-05:00Week 1 Weigh In<div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUHSKdn1VEfp0ICvgv6RfjuDya8nk-RDe6M8D69j6gaDNDm54l_XI0HR7QSXP0lJbMXdYSpSS7OfgtPtr17z2fyTlFYNv0YMOZqlHOXvHzlrJZZP9QGJIHY2dQqSXgFVvUgqBYN5vy8Ls/s1600/scale.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUHSKdn1VEfp0ICvgv6RfjuDya8nk-RDe6M8D69j6gaDNDm54l_XI0HR7QSXP0lJbMXdYSpSS7OfgtPtr17z2fyTlFYNv0YMOZqlHOXvHzlrJZZP9QGJIHY2dQqSXgFVvUgqBYN5vy8Ls/s320/scale.jpg" width="213" /></a>I apologize for not getting this posted yesterday. I spent last evening doing my other passion, which was being a Doula for a fantastic mom-to-be. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">Ok...Week 1 was officially done and I had my weigh in at the office yesterday. While I don't necessarily have a weight loss goal and my main goal is to lose body fat and inches, my weight is definitely an indicator of both right now. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">In Week 1, I lost <b>SEVEN</b> (7!) pounds and I am thrilled! I am now down to Will's pre-baby weight. I know this week won't be as dramatic since I am eating a more balanced diet, but I am still hoping to lose 1-2 pounds a week for the remainder of the program. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"> </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">Week 2 is going great so far. I enjoyed some strawberries for dinner, Kashi Go Lean for breakfast, and a quick bite of a banana at breakfast (along with other things). It's so nice to be able to eat the foods my family is eating as well. It was hard to cook and prepare dinners last week where my guys got to eat something, and I had to say no. In addition to eating a better variety of foods, my workouts with Amy got tougher as well. I know they are getting more challenging when I can no longer sing along to the music in the gym. I'm secretly wondering if that's how she knows to push me harder, or if that's her way of getting me to stop singing out loud!</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">I ate a salad at Palmer's Deli yesterday and had them check their dressings. As far as the label goes, the No-Fat Italian also had carbs within the limit--just watch your toppings. No croutons, roll, or Nieman Marcus cookie either! </div>Katie N.http://www.blogger.com/profile/00875810076917778047noreply@blogger.com1tag:blogger.com,1999:blog-2592264815851536209.post-162306791345327522011-04-11T21:01:00.000-05:002011-04-11T21:01:23.496-05:00Two More Food Ideas<div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">This is short post today. Two more food ideas that I found VERY yummy!</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><u>Marinated Chicken</u></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">I didn't measure anything exactly, but here's my best guess...</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">1/4c dijon mustard</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">4Tbsp Worcestershire Sauce</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">1 Tbsp Garlic (fresh, minced, whatever)</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">2 Tbsp Lemon Juice</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
1-2lbs chicken breasts</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">Put all items in a bag, mix together, and refrigerate for at least 30 minutes. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><u>Jason's Deli</u></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">While there are many options at Jason's Deli, I enjoyed the Southwestern Chicken Chili. VERY good! Too bad I had to skip the ice cream, though!</div><div style="text-align: justify;"><br />
</div>Katie N.http://www.blogger.com/profile/00875810076917778047noreply@blogger.com0tag:blogger.com,1999:blog-2592264815851536209.post-7621538247851000312011-04-10T19:10:00.000-05:002011-04-10T19:10:36.600-05:00I Ate an Ostrich! (Or Part of Him)<div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">We are blessed to have so many friends and family in the Des Moines area. This also means that any given weekend, we are attending birthday parties, family events, sporting events, or just hanging out at someone's house. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">We had three birthday parties this weekend alone, and it made for some interesting dinner choices. Here's where we went and what I ordered that was "8WW approved":</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVZCgkOpRXb-PyNuZE9KJ7lpob1yy8-fZYdY9R7g61QR8Ion1XMQQbXKRE0JCNUknyd_XoCbR3hh9BGu9jnmPUospBeBM2Fdvn3JmA1wIwyokMHKSMdlKe7INw1NDU6oq9dK8A6faNF94/s1600/ostrich.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="149" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVZCgkOpRXb-PyNuZE9KJ7lpob1yy8-fZYdY9R7g61QR8Ion1XMQQbXKRE0JCNUknyd_XoCbR3hh9BGu9jnmPUospBeBM2Fdvn3JmA1wIwyokMHKSMdlKe7INw1NDU6oq9dK8A6faNF94/s200/ostrich.jpg" width="200" /></a></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><u>Fuddrucker's</u></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">Ostrich burger (no bun) with a small spoonful of guacamole. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">This was pretty much the only option at Fuddruckers and it took me a very long time online to find their nutrition info. </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><i>**This was VERY tasty and super healthy (according the wonderful websites I found. It had 4.5 grams of fat and tasted just like a hamburger.) Fuddruckers also has a condiment bar where I passed up the vat of cheese I could literally pump onto my plate ,and opted for lettuce, salsa, tomatoes, and a few pickles. Did you know that one small hamburger at Fuddruckers has OVER 30 GRAMS OF FAT??!?! </i></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><u>Arby's</u></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">Roasted Chicken Salad with Light Italian--no bacon or cheese</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><i>**This was probably my favorite meal this weekend because of the dressing and because I ate with my goddaughter, Aubrey. It was a pretty large chopped salad with tomatoes & onions, and the dressing only has 1 gram of fat and 2 carbs. It is Marzetti's Light Italian and the only way to buy it is in bulk pouches from a food distributor. SO good though!</i></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><u><br />
</u></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><u>Old Chicago</u></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">I literally couldn't find any option from their nutrition menu online that could work with 8WW. I supposed I could have ordered a plain salad and brought my own dressing, but that sounded really boring. Did you know that some salads have OVER 1,000 CALORIES there?!?! And that two slices of deep dish pizza has OVER 80 GRAMS OF FAT?!?! Some entrees had OVER 100 GRAMS OF FAT!!!!</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">So... we changed locations to </div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><u>Okoboji Sports Bar & Grill</u></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">Grilled Tilapia with steamed brocolli & a small side salad with Hidden Valley Light Ranch</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><i>This was a great dinner, too, for both the food and family. I felt full and healthy at the same time. I couldn't eat all of my fish because it was a little to salty for my taste, but a good meal. I liked that they printed the nutrition info in the menu so I was able to maximize my protein and fat that way. </i></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><u>Pancheros</u></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">(See the nutrition menu in our office)</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><i>Pancheros emailed me their nutrition information which they don't publish online or in their restaurants, but they really should. There are LOTS of healthy options with all of their fresh ingredients and great Mexican flavor. </i></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
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</div>Katie N.http://www.blogger.com/profile/00875810076917778047noreply@blogger.com0