12 Week Challenge - How My Client Successfully Lost Weight

I have a long time client who came to me with an idea.  She wanted to drop ten pounds and wanted me to help her set up a 12 week challenge.  I loved the idea and asked if she would be willing to record everything so that I could use the data.  She accepted and the challenge began.

My client is a 56 year old female.  She is fairly active.   She works out with me twice a week for an hour each time and is active taking other fitness classes.  She enjoys Yoga and Boot Camp.  She also is active with her husband and friends.  She goes to the gym for 30 minutes early mornings and hikes, cycles, runs, and kayaks.  Her fitness level is great and she is of average weight for her height.

First, she set a goal.  Her goal was a ten pound weight loss.  Next, we set a time of 12 weeks.  A safe weight loss is 1/2 pound - 2 pounds per week, so 12 weeks would give her a range of 6 - 24 pounds she could safely lose.  Then, we devised a plan.  In the beginning, she was to make better choices with her food and log everything she ate and drank.  She also was instructed to do some type of physical activity 5-6 days a week and log those sessions down, too.  In the first week, she lost 1.7 pounds.  She found that she does eat out quite a bit.  She was also tired from working out 5 days that week (with a couple different activities most days.)  She said she was very glad she was doing the challenge.

When we took a look at her food diary, I found there were a couple of things that might be hindering her weight loss.  One weekly treat she had was to meet a friend for coffee.  Her taste for coffee involves sugary flavoring and creams, so we looked up each coffee place they met and created better choice drinks for her.  Another downfall in her diet was the number of times she ate out at restaurants.  We devised a plan that would allow her to continue eating at restaurants but kept her calorie intake at the right level.  She enjoys salads, so that was usually what she ordered with a meat (chicken or fish).  I encouraged her to get the dressing on the side or opt for oil and vinegar.  It was also smart to ask for the meat to be cooked "clean" (without oil, butter, or salt) and to remove fried items and cheese from the salad.  I had her eat 3 meals a day with a healthy snack in between each meal.  She also kept track of her water intake, striving to drink at least 64 ounces a day.

For the challenge, I had her weigh every day.  Looking at her weight record, most weeks she would fluctuate up and down between a few pounds, but her weight loss was evident and gradual.  By week four, she was down 4.2 pounds. Week 7 proved to be a challenging week for her.  She was a little off kilter and saw a bit of a weight plateau, but at week 8 she was down 6.7 pounds.  When she hit the plateau around week 7, we changed up her plan a bit.  I had her focus on really working intervals during her cardio sessions and I added more green vegetables to her meal plan.  I wanted her to eat leafy greens as often as possible with her meals.

By the time week 12 rolled around, she had lost a total of 8 pounds.  In her final data email, this is an excerpt of how she felt about her weight loss:  "So I didn't meet my weight goal but I am happy to have lost as much as I have - 8 lbs. Of course, the inches lost makes a huge difference in my self concept, self esteem, etc."  My client found success and completed the challenge!  She worked hard and was honest with herself when she had stressors, didn't follow the plan, and when she needed rest.  She didn't make excuses.  When she faltered, she recognized it and got back with the program.  Because she kept records, now she can go back to those notes and see exactly what worked for her and what she needs to do if she needs to lose a few pounds.  


Being successful with your goals starts with making one!  Set a goal and then work out a plan to help you reach your goal.  Use professional help when it is needed if you lack knowledge in a particular area.  If weight loss is your goal, this challenge is an example of how to be successful.  Log everything you eat and drink.  Log your workouts.  Track your weight.  Be honest with yourself as you look at your records (and the other factors of your life.)  Like my client, you can be successful!  Just believe in yourself and get started down a path that leads you to your goal. 

Don't Judge a Book By Its Cover

I train a variety of people.  I have very fit individuals who have awesome bodies.  I have overweight clients who are working toward the goal of losing weight.  I have teenagers getting in better shape to master their sport.  I have stressed out Moms looking for an outlet and a way to stay balanced for their families.  I have people with health issues that are trying to better their chance of living.  I have competitors.  And they all struggle.  Each person has their own story, their own obstacles, and their own goals.  No matter the circumstance, each of them deals with something that is difficult, and something they don't like about themselves.

I can't tell you how many times I have sat listening to a client who is crying or angry because they are not where they want to be physically.  It is hard and very frustrating when you are trying your best to reach your goals.  People need support and help (and sometimes a hug.)

I don't know when we are taught that it is acceptable to make fun of others.  It's not.  Before you look at a person and judge them for how they look, think about their story.  My bet is, they have one!  From my experience, the stories are deep and personal and sometimes something I would have never guessed about that person.  You never know where a person has been or what they have been through.  I encourage you to be positive and supportive of others.  
 

Excitement is contagious (and needed for your workout)

I met with a new client today.  I left feeling upbeat and excited for our first session.  She was so excited to begin and her excitement was contagious.  It got me thinking about how great our workouts could be if we just showed up with that much enthusiasm each time.

Many times, I'm dragging myself into the gym, thinking about all the things I need to do and how tired I am and how sore I already am and how this hour could be used for something else.  Don't I sound like a whiney child?  It's like pulling teeth to get myself motivated and started with the workout.  What a drag for my workout partners and my trainer!  What can I do to stop shlepping up to those glass doors?

I need to become aware of my attitude.  Instead of looking at my workout as something I HAVE to do, I need to realize how much I WANT to do it.  I want to be there, getting stronger and more fit.  I want to reach my goal and that won't happen unless I train for it.  And honestly, how lucky am I that I can walk into the gym without assistance, that I am a healthy weight and that there is a support group there waiting to cheer me on?  I've been around people who would love to workout but are not able to due to a severe injury or a disability.  I've watched the Biggest Loser and I have seen how hard those contestants push to reach their goal and with a significant amount of excessive weight and fat.  I have watched people struggle to lead a healthy lifestyle while being sabotaged by their loved ones.  I should be thankful and positive and running for those doors!!

One fact I know is that I NEVER regret working out.  I always finish feeling better, more positive, and stronger.  I feel successful and accomplished.  It feels good to sweat and get the toxins out.  Even on those days when I am slammed and sleep-deprived, I still leave feeling better.

My commitment to better myself begins with myself.  It's up to me to recognize the benefits I get from choosing to be active.  It is also up to me to change my negative attitude.  When I pull into the gym parking lot and grab a space, I will do so with a smile.  I'll take a deep breath, focus on the positive and sprint for the door.  It's time to get my sweat on!

How I Became a Runner

     I hate cardio.  Treadmills, EFX machines, and Steppers are torture machines to me.  Give me a dumbbell and let me lift it up and put it down.  But, a well rounded, fit individual must incorporate cardio, resistance training, flexibility and balance into their workout.  So how did I, a cardiovascular exercise hater, find a way to actually like running?  It didn't happen overnight.  And it certainly isn't the case every time I run.  But I did find a way that I could run and enjoy it.
     It all began with a group of women I spent a fun weekend with at Disney.  We participated in the Everest Challenge.  Now that was a fun race!  You run a 5k (3.12 miles), meet up with your race partner and run through an obstacle course.  After that, you and your race partner take a booklet full of clues into Animal Kingdom and try to solve the riddles.  After the race, in the car, this girl (who was on a post race high, completely excited and pumped and forgetting about how much she hates running) says, "Let's do the Princess Half Marathon!  It'll be fun!  We can train together and spend the weekend together again!  Yes!  It'll be GREAT!!!"  You should have seen their faces.  Maybe I should have paid better attention to them.  Alas, we decided to do it.
     And so began six months of training.  How do you train for a half marathon?  You run.  First, I made a goal.  My goal was to complete the Half Marathon and to run the entire course.  Next, I researched some training methods and designed my schedule.  I choose to use my two Spin classes during the week and one long run on the weekends as my training.  I started out running three miles.  From there, I added 10% of distance once I was able completely run a distance.
     Since running was not my first choice for working out, I had to find things to make running bearable.  I ran with my friends who had committed to doing the race and I found that I did better when I ran with someone.  They gave me the motivation to keep pushing when I wanted to stop.  I also quickly figured out why iPods were so popular.  I need music.  Motivating music that gives me something to focus on besides the pounding of my feet and my heavy breathing.
     Every weekend I ran.  Most weekends I ran farther than the time before.  And every time I increased that 10%, I felt successful.  Then, one day, I reached 8 miles.  I thought I would never be able to run that far.  It was a turning point.  I suddenly looked forward to running and getting better.  By being disciplined and committed to my goal, I had created a positive for myself....pride.  I was proud that I was able to accomplish something that I had always thought was impossible.  I was able to do something that I once hated, and I got better at it!
     I trained well for the 2010 Princess Half Marathon.  I ran the entire race and I finished with a time of 2 hours and 15 minutes.  I learned that through realistic goal setting, a solid training program, and the motivation of competition, I could do anything....even if it was something I once hated.      

Tell Me What To Eat

I get asked this all the time, "Will you tell me what to eat?" Yes, I will tell you what to eat, but the truth is, you don't want to hear it. You are going to crinkle your face, and tell me you don't like "that", or you can't do it because you have a spouse/kids/dog/broken microwave...blah, blah, blah. You want me to say you can eat whatever you want! And you can drink wine very night! And fast food won't make you fat! And you just have to drink this potion and take this magic pill and you will be skinny/fit/beautiful!!!!
Yes, well, I'm not going to tell you that. Here's the truth. You have to eat fresh fruits and vegetables every day. Your meat must be lean (chicken and fish mostly with lean red meats occasionally.) You need healthy fats, like olives, olive oil, avocados, nuts and seeds, and soy products. You need good sources of protein like eggs and beans.
You cannot have cheese, butter, sugar, alcohol and fast food on a regular basis.
A sample day might look a little bit like this:
Breakfast: 2 egg whites, 1 egg, 1/2 cup oatmeal, piece of fruit
Snack: a piece of fruit and one ounce of nuts
Lunch: Big salad, 4 oz. of chicken grilled, 1/3 cup of brown rice
Snack: 1/2 cup low-fat cottage cheese and a piece of fruit
Dinner: Baked fish and veggies, veggies, veggies
The truth about what to eat is pretty simple. Let it be something that comes from the earth (not out of a package) that you prepare lovingly in your home (without piling on fat and sugar and sodium.) Eat clean, feel better.
*Please remember to speak to your Doctor about nutritional needs. What I listed is a SIMPLE guideline. There are many other aspects to consider.

One pound is hard to lose!

     One pound.  Have you ever stopped to think about it?  One pound is equal to 3500 calories.  Want to lose one pound?  You have to somehow have a negative of 3500 calories in your "calories spent" tank.  Losing one pound in a week should be easy, right?  Sure!  Just cut out 500 calories from your diet.  Every day.  For a week.  Then keep it up to keep it off.
     Now let me take you into the science and mathematics of losing one pound.  First, you need to know your BMR (Basal Metabolic Rate), the number of calories your body burns just living, breathing, functioning.  Go to http://www.bmi-calculator.net/bmr-calculator/ and plug in your numbers to get yours.  My BMR is 1360.  That means, in order to maintain my current weight, I must eat 1360 calories.  If I want to lose weight, I need to eat less than that.  Our lowest amount of calories we should consume are 1200 calories in a day.  In reality, I should only cut my calories down 160 a day for weight loss.  If I were to just cut calories at 160 per day, it would take me 22 days to lose ONE POUND.  I could speed that weight loss up by adding exercise.  If I was trying to lose that one pound in one weeks time, that would mean I would need to burn an extra 340 calories a day.  For me, that's about a 3.5 mile run at a 10 minute per mile pace for a total of 35 minutes.  Oh, and don't forget that I must only be consuming 1200 calories. If I go over 1200 calories, I have to workout even more!  If I cheat and have a Grande White Chocolate Mocha Non-Fat No Whip for 350 calories, that's an extra 35 minutes of running for me.
     Figure out your BMR and know that number by heart.  Then, keep a food diary for a few days to see what your caloric intake is.  From there, you can figure out what you need to do in order to lose, gain, or maintain your weight.

Welcome to The Training Toole's blog!  I decided that I needed to start blogging to share some of the many encounters I have with people trying to change their lives.  Every day I train people and try to help them reach their health and fitness goals.  It's a project for all of us.  My clients have to find the time to workout, the motivation to continue, and the determination to push through the uncomfortable.  I learn something new every day!  I see and hear some funny things.  And together, we figure out just how to make this whole thing work.  I hope to share something that can help others.  Because the truth is, we can't do this alone.