Tuesday, February 16, 2010

5 in 5 Challenge Wraps Up - Now What?

It was 5 weeks of ups and downs for all of us participating in the 5 in 5 Challenge.  But, that's how life always is.  You can't expect things to always be easy sailing - in any aspect!  In weight loss especially.  We are constantly bombarded with temptations and interruptions.  But, having a goal to work towards and plans in place to deal with those interruptions and temptations is what will help you be successful. 

My 5 weeks resulted in a 2 pound weight loss.  No, it wasn't 5, but I haven't failed.  I made some necessary changes to my exercise and eating that I plan to continue.  And, just because the 5 weeks is over, doesn't mean I'm done.  For me quitting would be failure.  My overall goal is lifelong fitness, so the journey continues - and I hope it does for you, too!

Whether you met your weight loss goal or not, I encourage you to look back over the last five weeks.  What changes did you make that were successful?  What didn't work well for you?  What changes should be permanent?   True success in improved health and fitness is lifestyle change.  Diets and temporary increases in exercise will only bring temporary results.  What will you commit to in the way of lifestyle change?

Also remember that the number on the scale is only a piece of the overall picture.  How has your body composition changed?  Does it look or feel differently?  How are your clothes fitting?  Often that number on the scale becomes our sole focus and we forget to look at the positive changes we've made - both inside and out.  

So, as you look back on the last 5 weeks, focus on the successes you've had and decide what's next for you.  What goal/challenge will you set to continue your quest towards better health and fitness?  

If the accountability of the 5 in 5 Challenge is something you need, I am happy to continue to check in with you weekly and encourage you to set regular goals for yourself.  Let me know how I can help you.  

Thanks to all who participated!  May your challenge continue.

Monday, February 8, 2010

Week Five. . . .

We wrapped up Week 4 with quite the challenge for many of you - the SuperBowl and all the parties and unhealthy eating/drinking that can involve.  I hope you all made it through unscathed! 

Week 4 was a little crazy for me in terms of eating at regular times, but I kept it healthy and managed to lose one pound!  How did you do this week?

Week 5 - the final week in our challenge is now upon us.  This doesn't mean all your hard work ends after this week.  Hopefully you've made some positive changes and plan to make those changes a part of your healthy lifestyle.

My goals this week are related to the challenges I had last week.  I would encourage you to look at your challenges and create goals to get past those challenges this week. 

Eating:  Focus on eating at regular intervals - about every 3-4 hours.

Eating regularly will help keep your metabolism up.  When you go too long between meals your metabolism slows down to perserve what calories you have until your next meal.  It may be a little scary to eat more often, but eat 3 balanced meals and 2-3 healthy snacks in between.  The key for me is to always remember to include protein whenever I eat.

Exercise:  Hire my favorite trainer, Chris, to kick my butt once a week.

I am exercising, but I haven't done so well with the intensity.  I need a kick to get me going again.  Chris and I share the same training philosophy, so I trust him to keep me safe while making me work hard.  And the bonus of having someone else train me. . . . . new ideas!  Watch out!  ;) 

There are my goals.  What are yours for Week Five?

Monday, February 1, 2010

Week Four is Here!

Week Three has ended and I can't even tell you my official results this week as I forgot to weigh-in first thing this morning.  I can tell you I was down one pound on Friday and Saturday, so there's a good chance I will finally have a negative number!  (It helps to re-focus!)

I did meet this week's goals for both eating and exercise, however, I think I need to refresh my memory regarding all my goals.  I believe I slacked a couple of days this week on my veggie/fruit goal from Week 2.  I would encourage you to do the same, by writing out all your goals so far and keeping them somewhere visible.

Week One:
Exercise - 3 running days, 3 lifting days
Eating - At least 2 bottles of water during the day

Week Two:
Exercise - Up the intensity of lifting workouts - 3 sets (This goal I did slack on - time to remember it!)
Eating - At least 3 servings of vegetables and 2 of fruit daily.

Week Three:
Exercise - Make one running day a speedwork day
Eating - Cut out at least 2 Chai lattes this week 

And, finally, my goals for Week Four: 
Exercise - Include plyometrics (various jumping drills) with one lifting workout this week.
Eating - Track eating (on paper!)  It's easy to forget how much you've eaten.  A visual reminder is extremely helpful.
Limit my Chai latte intake to 3-4 this week.

I know some of you are struggling and frustrated with the weight loss process at times.  Remember, losing weight is NOT easy!  You have to work at it every day.  Don't expect magic to happen.  You have to make this happen for yourself.  Remember, it takes a calorie deficit of 3.500 calories to lose 1 pound!  In order to lose 1 pound in a week, you must create a deficit of 500 calories per day!  Do this with a combination of healthy eating and consistent exercise.  

Look at what you've done in the past three weeks.  What has worked and what hasn't?  Adjust accordingly!  Feeling stuck?  Ask for help.  I'm happy to help.  Let's make this happen.  

Set measureable, challenging, realistic goals for yourself this week.   "If you always do what you always did, you'll always get what you always got."