Now is Your Time. Get Healthy. 4

Weight Loss Success Stories

January is my favorite time of year for health & fitness.  This is the time of year that I most commonly get to work with clients that are fresh, raw & usually extremely nervous.  These are people that have unwillingly found themselves in a place where they are simply unhealthy, out of shape & overweight.  They are apprehensive, intimidated & not feeling their best, but they want to make a change so badly they are willing to take a step in that direction and ask for help.

This was me 7 years ago.  I wasn’t sure how I had lost track of my own health in the process of creating a happy life, but I knew I needed to get control of it in order to give my best to my kids, family, friends and job.  I was very lucky to have had the opportunity to enter a training program with my friend that was opening a fitness studio.  We had great success (I lost 60 lbs) and I am forever appreciative.  7 years later, I still work out with her & have been able to help hundreds of others do the same.  Regardless of how you do it, get moving & fuel your body with whole, healthy foods.  Everything is better when you improve your health.

  1. Set a realistic goal.  1-2lbs a week is healthy weight loss
  2. Eat only whole, healthy foods. Skip the processed, fake & excess calories.
  3. Prep meals: cut up veggies, hard boil eggs, grill chicken breast, wash fruit & berries
  4. Make a workout calendar.  Schedule 3-5 times a week to break a sweat
& write what you plan to do.  If you are just starting out, find some beginner videos on YouTube, walk, elliptical, etc.  Take direction on form and be smart.   If you more active, then challenge yourself to something new.  Find a fitness studio or class that challenges you & elevates your heartrate while building strength.
  5. Find group support.  Create a group text or Facebook group with friends that have similar goals.  Be the friend that keeps everyone else on track, not the opposite.  Finding accountability other than yourself will increase your success.
  6. Log your food intake the first week.  Be aware of what you are putting in your mouth & how many calories you eat on a daily basis.  In order to burn fat, it is necessary to be in a calorie deficit.  You simply cannot expect to out exercise a bad diet.
  7. Drink tons of water, always
  8. Never eat below 1200-1500 calories, especially if you are active.  Your body needs fuel.  Make the right choices on what that fuel is and do not starve yourself.  Not only is it unhealthy, it is also counterproductive to weight loss & will damage your metabolism.  Eat small healthy “meals” throughout the day.
  9. Be positive and enjoy the journey.  The fact you have the desire & will to get healthier is your starting point.  Don’t put it off.  Small daily changes add up and become big long term results.  Be realistic and don’t get down.

“The best time to plan a tree is 20 years ago, the second best time is now”

Weight Loss Success Stories

As a mother of 4, Nancy’s children were her biggest supporters in her journey of losing weight & getting healthy.  In turn, her daughter, Sarah, has followed her lead & made some major changes in her own lifestyle as a college freshman.

Sarah-age 20, lost 40 lbs went from a size 12 to a 4

Nancy: age 49, lost 98.7lbs went from a size 26 to a 12

Why did you embark on this journey to improve your health?

Nancy:

The moment I decided to make a change was when my niece sent me a picture of me dancing with my son Jacob at her wedding.  I can see we’re both smiling, but I remember how I felt at that moment.  Despite the smile I was sad, unhappy with myself and disappointed in myself.  With the support of my family and friends, I made the decision to make a change.

Sarah:

The freshman 15 crept up on me quickly. I really just wanted to be comfortable in my body and be happy with the way I looked. As a dancer, I cared about my appearance when I was dancing on stage and it is hard when you don’t feel comfortable in your costumes and in front of an audience.

What do you eat on a typical day?

Nancy:

I follow the Weight Watchers points plans & eat smaller portions of whatever I want. At times I don’t like to restrict my diet from a cookie or two, and that’s ok, because I can limit in other areas for that particular day.  Some days I find my hunger is requiring me to fill up on healthier choices to allow my calorie (point) intake to be less while feeling satisfied and full.

Sarah:

Right now I am working on a Ketogenic diet which means I eat high fat and low carbs. It is really great and definitely shows results. An average day for me usually consists of eggs and bacon for breakfast, and protein shake for lunch, and a cheeseburger without a bun for dinner along with some stuffed mushrooms or cauliflower mash.

Do you workout?

Nancy:

Walking is typically my favorite but honestly, the elliptical gives me better results.  I have also just joined a new gym which I am excited about, because I feel comfortable.  Regardless of what I am doing, I ALWAYS wear my Alta Fitbit.  The accountability makes it my most important tool for the exercise component.

Sarah:

I meet with my trainer about 2 to 3 times a week and do full body workouts with her. I try to get in some cardio throughout the week even if it is just hopping on the elliptical for 20 minutes. Weight lifting is definitely my favorite thing to do. It has produced amazing results and is a great way to change up your workout routine.

Tips for others:

Nancy: While I’ve lost a significant amount of weight, I’m most proud of my general attitude in regards to my health.  No longer do I think in terms of “black and white, all or nothing”, either lose it all or gain it all back, starve or binge.  I can finally see that grey area, which for me means this, persistence over perfection.  Life is never going to be perfect, and I’m certainly not either, but with the persistence to take care of myself and focus on my health and well-being I know it’s not only a life well lived, but one that my family and I can be proud of, and that’s the best success of all!

Sarah:

Don’t worry so much about the number on the scale. My motivation what simply how I felt in my skin. If you aren’t happy with the way you look, take the steps and get motivated to work until you are proud what you look like. It is amazing how much of an impact feeling comfortable in your skin can have on your confidence and happiness.