Q & A - "Healthy but Obese... HELP!"

"Natalie~
Hello! I read your blog. I am in need of a program. :( I have reached a personal all-time high of obesity and need help. My blood pressure and everything is good. Do you have a suggestion of a healthy way for me to lose?"

-Client Kept Anonymous

JUST A LITTLE DISCLAIMER TO START:
If you were my client, in our initial meeting there would be a few things to discuss first. There is a form that you must fill out, not just for legal purposes, but also for your own safety & to let the trainer know any conditions you have at the moment so we can make a plan based around those needs (i.e. if you had knee surgery, the trainer would need to know that so he/she didn't start making you do lunges & squats & put you in the hospital!). This is also done because after a certain number of red flags come up, ANY trainer with a quality certification/education, would have to have a note from your physician in order to train.  The criteria include things like surgeries/rehabilitation, age, obesity, high/low blood pressure, joint problems, osteoarthritis/osteoporosis, etc. Different certifications dictate this a little differently, but the general rule of all of them is 2-3 positive criteria & the trainer will need a note from your physician prescribing exercise. This is NOT a big deal because most every physician wants their patients to lose weight in order to improve these criteria & their overall health in general. I personally use two positive criteria most often as a need for this prescription, but sometimes it's 3; it just depends on the severity of the criteria. 

Since I know this person, I am comfortable sharing this information with him/her. If you are not my client, be sure to read my Disclaimer & Resource Information page. Thanks!

Having gotten that out of the way, since you are healthy and just have some weight to lose, you can do pretty much anything! That's how I was when I lost my weight the last time (5 years ago). I've gained and lost the same 50-60 pounds at least six times. The last time in 2006, I got a trainer and NEVER missed an appointment. that's the key - you have to show up! It was when I was training with her that I realized, "I can do this, too!" and I never looked back. I was in a career change in my life and just took a desk job at the gym, started studying, got ACE-certified and the rest is history.

Other places I went for support included Bodybuilding.com. You can make a profile (called BodySpace) and track your progress and get support. The site also offers tons of articles on different workouts based on your needs. Of course, it also sells supplements and work-out aids, but always do your homework and be careful with those. I only ever used a 20-calorie energy drink powder that you add to a bottle of water before my workouts. I really needed a little extra pick-me-up to stay motivated. If you're trying to slim down, stay away from the supplements. Most of them are to build mass and bulk, the last thing we wanna do!

Including extra fiber (AND WATER!) in your diet is so good for you because it helps move waste, fat, and toxins out of your body; so the more frequently you go to the bathroom, the healthier you will be (better skin, brighter glow, less fatigue, etc.) and the more weight you will lose. Sorry if this is TMI for some of you, but everything that your body does is natural. I learned very quickly after starting at the gym that people who are seriously into taking care of themselves find none of these topics off limits. And where do you think that weight you lose goes? It goes out your pores and in the toilet.

The best thing that helped me move into a healthier lifestyle was by being at the gym all the time, I was constantly around positive influences. Working out, eating right, and being healthy was "cool" to everyone around me, so it was easier for me to adopt a new lifestyle. It takes 21 days to change your habits. You can do that! And the best way to do it is with a great support group surrounding you. It is proven that having a work out buddy increases your chance of success. Ideally, this is a trainer because sometimes using a friend can actually backfire because if they fall off track it is easier for you to, as well. Find some way to make yourself accountable to someone - it keeps you honest!

Finally, go to the archives in my blog back to the beginning of 2009. Start with the post "Detox 101: Getting Started" and work your way backwards. These posts include all the information you need to get started. There is a little math involved, but if you're serious about changing your life you will hang in there and do the work. As you work your way through, there are meal plans, workouts, and important information that will help you lose weight. This is all the information that you need to get started. You can change your life one day at a time. Set small goals and take baby steps. Good luck and don't give up!

~Natalie "FNT"

Flat Belly Sabotage

If you are a person who carries extra weight around their middle, you have more to worry about than just tight waistbands and muffin-tops. The closer you carry excess weight to your heart, the higher your risk of heart disease (the number one killer of women) and other heart-associated problems. This is also referred to as being "apple shaped." People who are "pear shaped" may dislike their thicker backsides, hips and thighs, but they are genetically less predisposed than their apple counterparts. Ditch the following foods and replace them with alternatives to slim your waistline as well as your risk.

1. Diet Soda!!!!!!! - Carbonation and artificial sweeteners make your system BLOAT. Switch from Splenda in your coffee and ice tea and use Truvia instead. Drink three 8-ounce glasses of iced green tea a day and watch as the antioxidants boost your metabolism and burn more ab fat when combined with just three hours a week of moderate exercise.

2. Fat-Free Cheese - Not only are the fat-free kinds tasteless, they are missing the belly-flattening polyunsaturated fatty acids that full-fat or reduced-fat organic dairy products have. Replace them with organic 2% varieties.

3. Ground Turkey - All ground turkey is not created equal! You really have to pay attention to what kind of turkey you are buying. Make sure you are buying extra lean turkey and not regular ground turkey, which includes the skin and more saturated fat. There are lots of extra calories and fatty foods linger in your stomach longer which leads to bloating and gas (yuck!).

4. Creamy and Cheesy Dips - Ditch the dip for salsa and hot sauce instead. Hot chiles contain a lot of capsaicin which has been shown to boost metabolism. Hot sauce is also a great no-calorie way to add flavor. Sprinkle some cayenne pepper on any meal to give it a spicy bite without any flavor (I actually carry cayenne in my purse because I love spicy food so much!).

5. Sugar-Free Sweets - They contain sugar alcohols which are hard to digest, leading to BLOAT. If you think you are tough enough to have the real thing in your house without binging, do it but keep them out of sight. I personally don't let them come through my door.

6. White-Flour Bread and Pastas - Switch to whole-grain breads and pastas and stay away from highly processed, refined white-flour. If you have already made the switch, WATCH YOUR PORTIONS! One serving of pasta is about the size of a computer mouse. Get honest with yourself about portions.

7. Canned Vegetables - You may as well just skip the vegetables and eat a few tablespoons of salt instead! Not only are these vegetables loaded with sodium, but they are so over-processed that they are void of all vitamins and nutrients. Invest in fridge- and freezer-friendly containers. Chop all your fresh vegetables once a week and store in containers so they are ready to heat and eat in a flash.

Remember - Take responsibility for this one body and one life you have. Find resources, get honest and take control!

Coming tomorrow: Foods that Heal.

Good Evening and Good Health,

Natalie "FNT"


Disclaimer & Resource Information

Almost Over...

The first cycle of boot camp is over tomorrow. Of course, I say the "first" because I have decided to do another one. I am really happy with my results, but also with the women I have met and the trainer, Brian. I feel 10 times better than I did a month ago, and none of my pants fit. That part kind of sucks, but I guess in awesome way, haha. All of my size 8's are going to have to be put away for good, they are so baggy it's ridiculous. I can still get away with wearing the 6's, even though they are baggy, too. I think I'm going to have to get a couple pairs of something to sustain or find some size 4's somewhere in my storage. I'm sure I have them, but I put them away over a year ago when I found out I was pregnant.

It's going to be very exciting to see where my measurements are. I have only lost about four pounds, but can see the changes everywhere. It also feels so good to have some of my muscle tone back. Well, we'll see tomorrow! :)



Disclaimer & Resource Information

Oxygen Magazine Challenge - 10 lbs in 21 Days?

So we all know that the greatest magazine in the world! Well, they have an interesting article in it this month that is similar to the plan I created and followed during the detox I was just on. At first glance it bothers me because this is not a healthy rate of weight to lose in this amount of time, unless it were a detox; & 21 days is a lengthy time to detox. There are a lot of juicing programs that last 21 days, but those are for people with health problems other than the last pounds & should certainly be under the supervision of their doctor. Also, those are more for a chemical detox, like detox from caffeine, smoking, etc. & the people on those programs will mostly be tired & achy - NOT  likely to be exercising! I am thinking of giving their ideas a try and documenting it as well, since I still have a few more pounds of fat to lose.

I know that I said 130, but I know now that I want to get into the 120s because my body composition is not where it should be.

Having a healthy body composition, or fat mass to lean mass ratio, is one of the five essential components of physical fitness. Remember gym class when you were a kid & the scale that they referred to as the President's Challenge (oh my GOSH, I hated this!)? Here it is explained in an article on Livestrong.com that used, you guessed it, the ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals as it's major resource for information:

5 BASIC ELEMENTS OF PHYSICAL FITNESS by Luann Voza

"Physical fitness is not just defined by a lean or thin appearance. It is defined as the ability of your body to meet increased intensity demands, fitness focuses on the muscular, circulatory and respiratory systems to meet the demands. There are five basic elements, or components, that together lead to overall fitness. With optimal fitness levels, health benefits are realized improving quality of life and the ability to perform everyday tasks without undue fatigue, along with a reduced risk of illness and injury."

Ok, it's me again. Here is the list of components:

1. Cardiovascular Endurance 
2. Muscular Strength
3. Muscular Endurance
4. Flexibility
5. Body Composition: In this article, it states that recommended body fat percentages, depending on age, range from 14% to 25% for women and 9% to 19% for men according to Sports Fitness Advisor. I'm not aware of this resource, but ACE teaches that 25%-32% is still a healthy body fat percentage for women. ACE uses a little more detail than just quoting a broad range for every woman, since we are all built a little differently. 

Here is the American Council on Exercise's Body Fat Percentage Chart. I like how it shows that there are different categories of body fat.

I personally like to stay somewhere around 25% because my own personal preference is to have some curves! Having breasts & hips is what makes us look like women! While many people can see that it's unattractive to have a body fat percentage that is too high, it is the same for one that is too low. I always lecture my clients who say thy want to lose 20 pounds in order to fit into that dress for whatever occasion (or whatever the case may be). Who cares if the scale says that number you have been dying to reach. If you're trading fat (which weighs less) for muscle (which weighs more), you're going to look healthy, toned, & attractive. Quit thinking of numbers on the scale because they mean nothing. It's how you feel & look like that counts. You can look great on the outside, but it's what's going on inside that really matters. That's body composition in a nutshell!

In order to get to 25% body fat, my calculations say that I should weigh 128. I want to double check these numbers tomorrow morning before I eat anything, when composition readings are most accurate.

After this detox, I am feeling so great and my confidence is up. There is always more to improve (remember the body is always a work in progress!!!!) and I am excited to see things on my body change. I think that that is your best motivation! Well, we will see what new crazy adventures we can get into tomorrow... Goodnight!




Disclaimer & Resource Information

The Secret to Weight Loss

Since the start of this whole detox, everyone wants to know what to do: what pill to take, what diet to eat, what fad could possibly have such results? They are always disappointed to learn that there are no pills and that exercise is a huge part of it. There is just no way around it. Eating right is easy for me because "good-for-you" food tastes good to me. The exercise is not easy, but the way you start to feel and look is like a drug. You just have to do it, people.

And you can not do one without the other. If you think you can eat like crap and exercise double, you are dead wrong. The same goes for proper diet without exercise. The bottom line is that people who are fit are the minority, and they are this way because it is not easy to achieve fitness. When you work so hard for something it feels so good to achieve it.

Remember that your body is always a work in progress. It constantly changes as we age, bear children, etc. and you can have active control over your body and what happens to it! Just because you are overweight right now does not mean that in a few months you can't be fit! You CAN! You can make your body into whatever your brain decides!

I just wanted to throw that out there and remind everyone to have fun and be positive! It is so easy to make an excuse, it is way harder to get off your ass and get outside of your comfort zone; but guess which of these gets you in your skinny jeans and boosts your self-esteem?



Disclaimer & Resource Information

Detox Meal Plan - Day 6

4/4/09 134.5 pounds

8:00 AM Breakfast
Banana and Peanut Butter-topped Rice Cake
Quaker Unsalted Rice Cake - 35 calories, 1 g protein
1 tbsp Maranatha No-Stir Organic peanut butter - 95 calories, 3.5 g protein
1 small banana - 80 calories
Black coffee with Splenda - 5 calories

10:00 AM Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein

12:10 PM Lunch
Tuna-topped Salad with Fresh Balsamic Vinaigrette
1/2 package Starkist Creations Hickory Smoked Tuna (flavor fresh pouch) - 100 calories, 17.5 g protein
1.5 cups lettuce - 9 calories
2 tbsp homemade balsamic vinaigrette - 25 calories

Workout
20-calorie energy drink powder

50 minutes/550 calories on the stepper

Total: 50 minutes, 550 calories

2:00 PM Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein

5:00 PM Dinner
Grilled Chicken Breast with Broccoli and Green Beans5-oz grilled chicken breast, salt and pepper to taste – 276 calories, 42 g protein
1 cup cooked frozen broccoli – 30 calories, 4 g protein
1 cup cooked frozen green beans – 60 calories, 3 g protein
2 tbsp homemade balsamic vinaigrette – 25 calories

7:30 PM Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein

Daily Totals: 1085 calories










*REMEMBER, THIS WAS MY MEAL PLAN. I CAN NOT WRITE PLANS FOR THOSE I DON'T TRAIN OR HAVE NEVER EVEN MET. IF YOU HAVE ANY QUESTIONS, PLEASE SEE Disclaimer & Resource Information.

Detox Meal Plan - Day 5

4/3/09 135 pounds

8:00 AM Breakfast
Peanut Butter and Strawberry Preserves-topped Rice Cake
Quaker No-salt Rice Cake - 35 calories, 1 g protein
1 tbsp Maranatha Organic No-stir peanut butter - 95 calories, 3.5 g protein
1-2 tbsp Polaner sugar-free strawberry preserves - 10 calories, 5 g carb, 0 g sugar
Black coffee with Splenda - 5 calories

10:00 AM Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein
3 Medium Strawberries – 18 calories, 2.4 g sugar


12:10 PM Lunch

Grilled Chicken Salad with Fresh Balsamic Vinaigrette
3 oz grilled chicken breast 80 calories, 20 g protein
1.5 cups lettuce - 9 calories
2 tbsp homemade balsamic vinaigrette - 25 calories

2:00 Snack
1 tbsp Maranatha No-stir organic creamy peanut butter – 95 calories, 3.5 g protein

4:00 WORKOUT20 calorie energy drink powder mixed with water



45 minutes/475 calories on the stepper (level 10)


Total: 475 calories, 45 minutes



6:50 Dinner
Grilled Salmon with Brocolli and Green Beans

4-oz salmon fillet, salt and pepper to taste, steamed in foil on the grill - 185 calories, 21 g protein
1/2 cup cooked broccoli - 15 calories, 2 g protein
1/2 cup cooked green beans - 30 calories
2 tbsp homemade balsamic vinaigrette - 25 calories



9:00 PM Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein
Daily Totals: 902 calories






*REMEMBER, THIS WAS MY MEAL PLAN. I CAN NOT WRITE PLANS FOR THOSE I DON'T TRAIN OR HAVE NEVER EVEN MET. IF YOU HAVE ANY QUESTIONS, PLEASE SEE Disclaimer & Resource Information.

Detox Meal Plan - Day 4

4-2-09 137 pounds

8:00 AM Breakfast
Peanut Butter and Strawberry Preserves-topped Rice Cake
Quaker No-salt Rice Cake - 35 calories, 1 g protein
1 tbsp Maranatha Organic No-stir peanut butter - 95 calories, 3.5 g protein
1-2 tbsp Polaner sugar-free strawberry preserves - 10 calories, 5 g carb, 0 g sugar
Black coffee with Splenda - 5 calories

10:00 AM Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein
3 Medium Strawberries – 18 calories, 2.4 g sugar

12:10 PM Lunch
Grilled Chicken Salad with Fresh Balsamic Vinaigrette
3 oz grilled chicken breast 80 calories, 20 g protein
1.5 cups lettuce - 9 calories
2 tbsp homemade balsamic vinaigrette - 25 calories

2:00 Snack
1 tbsp Maranatha No-stir organic creamy peanut butter – 95 calories, 3.5 g protein

4:00 WORKOUT
20 and 30 calorie energy drink powder mixed with water – I needed more than one for this sucker!
47 minutes/500 calories on the stepper

Chest, Back and Tri’s weight training with Dave. (Sets x Reps x Weight)
1. Incline Press - 3 x 10 x 15
2. Pec Fly – 3 x 10 x 35
3. Crunches on the Incline Bench - 2 x 25 x Body weight
4. Lat Pull Down – 3 x 10 x 55
5. Triceps Pushdown (Cables) – 3 x 10 x 25

Cool Down: 17 minutes/100 calories/1 mile treadmill @ 3.5 mph

Total: 64 minutes, 600 calories

6:50 Dinner
Grilled Chicken Breast with Broccoli and Green Beans5-oz grilled chicken breast, salt and pepper to taste – 276 calories, 42 g protein
1 cup cooked frozen broccoli – 30 calories, 4 g protein
1 cup cooked frozen green beans – 90 calories, 3 g protein
2 tbsp homemade balsamic vinaigrette – 25 calories

8:50 Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein

Daily Totals: 960 Calories, 95.5 g Protein

Notes: Wow! What a day! I had a great workout and tons of water today. Tomorrow is my day off so I have to be sure to get to the gym even though I don’t have to be there! It shouldn’t be too hard since I have the video shoot on Sunday and have to practice the 40 exercises I have to do. Plus, I am getting my hair highlighted next door at 1:00, so I should make it over there. It will just be nice to not have to get there at 7:30 AM for a change!
Sleep is very important to weight loss according to a lot of experts as well as ACE. I don’t know if I get 7 hours of sleep every night, but I know that it is a good idea that everyone try to. I was going to write more, but I forgot what I was thinking!!!! My brain must be revolting against the lack of sugar and carbs, haha…




*REMEMBER, THIS WAS MY MEAL PLAN. I CAN NOT WRITE PLANS FOR THOSE I DON'T TRAIN OR HAVE NEVER EVEN MET. IF YOU HAVE ANY QUESTIONS, PLEASE SEE Disclaimer & Resource Information.

Detox Meal Plan - Day 3

4-1-09 137 pounds – Down a total of 5 pounds

8:00 AM Breakfast
Banana and Peanut Butter-topped Rice Cake
Quaker Unsalted Rice Cake - 35 calories, 1 g protein
1 tbsp Maranatha No-Stir Organic peanut butter - 95 calories, 3.5 g protein
1 medium banana - 100 calories
Black coffee with Splenda - 5 calories

10:00 AM Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein

12:10 PM Lunch
Grilled Chicken Salad with Fresh Balsamic Vinaigrette
3 oz grilled chicken breast 80 calories, 20 g protein
1.5 cups lettuce - 9 calories
5 Florets of raw broccoli - 10 calories, 2 g protein
2 tbsp homemade balsamic vinaigrette - 25 calories

4:30 WORKOUT
20 calorie energy drink powder mixed with water
15 minutes/150 calories on the stepper
12 minutes/115 calories/1 mile on the Life Fitness elliptical crosstrainer
13 minutes/1 mile/120 calories treadmill interval training as .15 mile at 5.4 mph, .05 mile at 3.4 mph
I have forgot to mention that the treadmill should always be at an incline of at least 4.0 in order to burn more than the standard 100 calories. I forgot to add these calories the previous days, but I don’t care, haha. I will from now on. Also, steppers and elliptical should always be at level 10 at least.
5 minute walking cool down/.25 mile/25 calories
Total: 45 minutes, 410 calories

5:15 PM After-Cardio Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein

6:50 PM Dinner
Grilled Salmon with Salad and Strawberries
4-oz salmon fillet, salt and pepper to taste, steamed in foil on the grill - 185 calories, 21 g protein 2 cups lettuce - 12 calories
2 tbsp homemade balsamic vinaigrette - 25 calories
5 medium strawberries – 30 calories, 4 g sugar, 1 g protein

9:00 PM Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein
1 50-calorie serving of tuna – 50 calories, 8.75 g protein

Daily Totals: 986 calories, 78.25 g protein

Notes: I am short on calories again! I realized this earlier today than the previous days so I added strawberries to my dinner for a sugar boost. People noticed that I am slimmer already, especially through my midsection and around my face (the first place I gain/lose weight). It was refreshing that other people noticed, too! I feel a lot more energetic today after my workout. I need to make a post about water and how it fits into a detox. See you tomorrow!




*REMEMBER, THIS WAS MY MEAL PLAN. I CAN NOT WRITE PLANS FOR THOSE I DON'T TRAIN OR HAVE NEVER EVEN MET. IF YOU HAVE ANY QUESTIONS, PLEASE SEE Disclaimer & Resource Information.

Detox Meal Plan - Day 2

3-31-09 138 pounds - Down 4 pounds

Goals:
Deficit 300 at least calories through cardio exercise
Ingest 1080 to 1250 calories

8:00 AM Breakfast
Banana and Peanut Butter-topped Rice Cake
Quaker Unsalted Rice Cake - 35 calories, 1 g protein
1 tbsp Maranatha No-Stir Organic peanut butter - 95 calories, 3.5 g protein
1 medium banana - 100 calories
Black coffee with Splenda - 5 calories

10:00 AM Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein
1/2 cup raw broccoli - 15 calories

12:10 PM Lunch
Tuna-topped Salad with Fresh Balsamic Vinaigrette
1/2 package Starkist Creations Hickory Smoked Tuna (flavor fresh pouch) - 100 calories, 17.5 g protein
1.5 cups lettuce - 9 calories
5 Florets of raw broccoli - 10 calories, 2 g protein
2 tbsp homemade balsamic vinaigrette - 25 calories

4:15 WORKOUT
Drank 20 calorie energy drink powder mixed with water

27 minutes/250 calories on the stepper
13 minutes/1 mile/100 calories treadmill interval training as .15 mile at 5.4 mph, .05 mile at 3.2 mph
5 minute walking cool down
Total: 45 minutes, 375 calories

5:00 PM After-Cardio Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein

6:50 PM Dinner
Grilled Salmon with Brocolli and Salad
4-oz salmon fillet, salt and pepper to taste, steamed in foil on the grill - 185 calories, 21 g protein
1/2 cup cooked broccoli - 15 calories, 2 g protein
1.5 cup lettuce - 9 calories
2 tbsp homemade balsamic vinaigrette - 25 calories

9:00 PM Snack Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein
10 raw green beans - 15 calories, 1 g protein

Daily Totals: 973 calories, 81 g protein

Notes: still not enough calories, but once again too late in the evening to do anything about it. May eat another 100 calories of tuna at some point throughout the day tomorrow as I am feeling very tired (but not exhausted) after my workout today. I am seeing physical effects of the detox around my waist and hips but cannot find my darn measuring tape!!!! Tired for now, have to go drink some water!




*REMEMBER, THIS WAS MY MEAL PLAN. I CAN NOT WRITE PLANS FOR THOSE I DON'T TRAIN OR HAVE NEVER EVEN MET. IF YOU HAVE ANY QUESTIONS, PLEASE SEE Disclaimer & Resource Information.