Posts Tagged ‘Wedding Tracker’

Wedding Tracker Roadblock

August 8, 2011

When Kaylin and I first met, we discussed the highs and lows of goal setting and weight loss: we knew there’d be both. How fortunate we’ve been to experience mostly “high’s” since January! In her words, Kaylin is hitting a pretty “low” valley right now. The last few weekends haven’t gone as planned and (as fun as they were), excuses abound. Is she standing in the way of her own success?

Being just shy of achieving the 20-pound weight loss goal we initially set out, Kaylin is struggling with the dreaded plateau discussed in my last Wedding Tracker entry. As anyone knows, the last hill sprint is the hardest and most frustrating. That’s why crossing the finish line is such an achievement!

Kaylin’s goal is mine, and I want desperately for her to succeed. There’s no worse feeling than failure, no greater than success. Know Kaylin? Reach out and offer support: become her running buddy, spin class partner or offer to take a walk instead of happy hour. Lend a listening ear or a helping hand: she’s about to walk down the aisle and has enough on her plate to keep a dozen of us busy! We all know she looks amazing, but only she can decide when enough is enough and she hasn’t given up the fight yet!

Know someone who’s struggling to attain a goal? Offer support in any way you can — we all need it from time to time, right?

Wedding Tracker Plateau?

July 25, 2011

Kaylin is jamming along at a slim 136 pounds, 1 pound shy of her 20-pound weight-loss goal.  As you saw from our last Wedding Tracker, she looks great.  In fact, as an onlooker, it seems like she could stop right there. But Kaylin isn’t ready for maintenance mode and, unfortunately that last pound might be a dreaded plateau-in-waiting.

For most people, losing initial weight is a fairly simple equation of calories in vs. calories out. But what happens when they are within a few pounds of their goal and can’t seem to cinch that final, ideal number? Why are the last few pounds the most stubborn and difficult to lose?

Simply put, the body has reached a state of homeostasis. The leaner you get, the more your body wants to hold on to those last few body fat energy reserves, so pulling off those final few pounds of body fat can be challenging even for highly fit people.

Let’s examine ways to get past that plateau and lose those final pounds:

  1. Instead of stepping on the scale, monitor body fat percentage with skin calipers or electrical impedence.
  2. Recalculate calorie requirements: now that you’ve lost weight, you may only need 1800 calories instead of 2000.
  3. Track food intake and control portions.  Measure out food with a scale and know that all calories weren’t created equal.
  4. Track exercise intensity with a heart rate monitor: can your sprints be longer or more intense?
  5. Add variety to your program: sick of cardio sculpt? Take kickboxing or a jump rope class!
  6. Have you been lifting the same amount of weight for the last 6 weeks?  Time to lift heavier for more muscle recruitment.  You’re stronger than you think, seriously.
  7. Eat more often, like every 3-4 hours to keep the metabolism burning throughout the day and to keep blood sugars from zig-zagging.
  8. Cycle your calories with a caloric periodization program to trick the body further: If 1800 calories/day is your goal, eat 1600 Monday, 1500 Tuesday, 1800 Wednesday, 1900 Thursday, 1400 Friday, 1600 Saturday, 1800 Sunday. With a weekly calorie deficit of 800 calories and by working off 1500 calories with exercise, that last pound will be gone in no time.

At some point, Kaylin will reach her ideal (and only she can decide when the timing’s right, not me, her fiance or her friends).  At that point, we’ll go into maintenance mode and we’ll all congratulate her on a job well done!!

 

Wedding Tracker: New Low’s, All Good.

July 11, 2011

Wow, right?!  That all happened in 5 months.  Talk about taking charge of life and making some big changes!  Kaylin is definitely a star client!!

I have only met this bride-to-be once.  Since the beginning of February, she has gone from 155# to a new weigh-in low of 136.5#–an 18.5 pound weight loss!  Even though her actual weight loss has seemed to plateau a bit (I’m not mad…are you?!) she is clearly toning up and getting tighter.  Check out these numbers of total inches lost so far:

  • Bust: -2.25”
  • Bicep: -1/2”
  • True Waist: -1”
  • Waist above navel: -3”
  • Hips: -3”
  • Thigh: -1.25”

I have emailed Kaylin a new round of workouts that are the most intense to-date. This regimen includes high-intensity interval training (sprints, power and circuits) that will test her physical limits, but she’ll ride out the summer feeling great! I have instructed her to listen to her body, get extra sleep and continue with a ‘guilt-free’ weekly meal. (Remember those donut cupcakes?)