Kim's Nutrition and Weight Loss Corner

Real Results Wrap Up!

By Kim Garrity, General Manager, Nutritionist

We concluded another round of the Real Results program earlier this month, giving out awards to our biggest achievers. The program and the people continue to inspire me! The group lost a total of 118.5 lbs and 70.5 inches. This is an average weight loss of 8 lbs per person for those individuals completing their final evaluations.

The best news is that these participants continue to challenge themselves. As Paul mentioned during the awards ceremony, this is only the beginning of a journey! Three (3) of the participants have signed up for the various workshops that we are offering (Sunrise Yoga on the beach and Boot Camp!) By engaging themselves and changing their routines they will continue to lose weight and challenge their bodies to respond.

Real Results takes a break for the summer and we will resume the next session in September with revised content and enhancements to the program! Congrats to of my Real Results team members.
 

Weight Loss Hurdles in Second Real Results Week

By Guest Blogger: Rebecca Kopp

Rebecca is a Real Results Participant and Editor at Around the Hook Today publication.

Hi Fellow Real Resulters,

Well things have been going very well even with a minor set back of a pulled back. It happened on last Monday morning before meeting my trainer, Nadine for a session. I kept the appointment and Nadine worked around my back so I was still able to weight train and in fact my back felt better. It really bothered me if a sat too long or was in the car too long. After seeing the chiropractor two times last week I attempted a spin class on Saturday with Nadine's encouragement. She told me not to do some of the moves but that the stretching would be good for my back. It was and although I didn't do a lot of the up and down stuff I peddaled the entire time and got a good workout!

I have been following the meal plan that Kim created for me with good success. I followed it almost exactly the first week and lost 2 lbs. Because I love to cook and I always mess with recipes, I had to mix things up this past week. I also had two fairly successful eating out experiences. My husband and I went to a Blue Claws baseball game on Mother's Day. My meal plan said that for lunch I should have turkey chili over a baked potato. So I thought what are the chances of finding that at the ball park but I had a couple of back up plans. To my delight they not only had chili, they had chicken chili so that's what I got. No baked potato to be had so I had a soft pretzel instead. I was totally happy and satisfied. This past Saturday we were with friends and went out to a barbecue restaurant. Now I had had a salad for lunch so I didn't want to go the salad route. I got the brisket sandwich which came with coleslaw and a side of your choice so I chose applesauce. Of course, the meat came in a huge pile. I remade the sandwich with much less meat and put a little coleslaw on the roll and it was delicious. I brought the rest of the meat home and had a sandwich the next day.

I was a little concerned to get weighed this week because of not being able to workout full tilt because of my back, the eating out and I was a little worried my portions were getting bigger again. I thought, if I gain, I gain. I'll just work harder next week. To my amazment I lost 4 lbs.!! What a great feeling that was. I am even more committed to this program because it is working. I hope everyone is having good success, too.

Till next time.
Rebecca Kopp

 

Photo Credit: lukekb

Rebecca's Weight Loss Journey - Week 1

By Guest Blogger: Rebecca Kopp

Rebecca is a Real Results Participant and Editor at Around the Hook Today publication.

Hi everyone! I am excited to be a part of the Real Results program and even though

I started a week late I have already lost 2 lbs! I have always been a haphazard exerciser. Over the years I have jogged, walked, danced, swam, rode bike, hiked, played volleyball, done yoga, but I never did any of it consistently or for an extended period of time. I am easily bored and at the first sign of pain or difficulty I would stop. I was skinny up until my late 20s and I thought I had it made and could eat anything I wanted and not really make exercise a focus. Then in my 30s I began to gain weight. I did weight watchers with good success but then I wouldn't maintain the weight loss.

I turned 50 in 2008 and last January of 2009 I stopped drinking alcohol and by September I had gained 30 lbs partly becaused I replaced the alcohol with sugar ...and lots of it. I would moan and groan getting in and out of the car, my lower back would go out of wack, my knees started to ache and my feet hurt. I knew I needed to do something. So I began to do personal training with Nadine here at the club with a training partner in August and that changed my life. Although, I did not loose any weight (now that I was weight training I thought I could eat more, right? HA!) I began to get strong. By strengthening my core and building more lean muscle it took the pressure off my knees and feet and back. During this time I would also workout on my own adding some cardio like walking on the treadmill or doing the eliptical. Now, I get in and out of the car like a kid and I don't ache anymore except for the muscle soreness from working out. But that's a good feeling.

Okay, everything is great right? Wrong. I gained another 5 lbs because my eating was still out of control. Even though I love to cook and was still making healthy meals it would be interspersed with pigout days with candy, cookies, cheese steaks, Italian subs, cheeseburgers, fries, pizza, pastries (from the Flaky Tart--soooooo yummmmy!) and comfort food like mashed potatoes, lasagna, mac & cheese . . . you get the picture. Like it says on the Nutrition page of the club's web site--70% of weight loss results are linked to your diet. It is so true. That's why I joined the Real Results because I wanted to learn more about nutrition. Even though I had been successful with weight watchers and they encourage healthy eating choices they still assign a point value to food and so in reality you could eat two cheeseburgers and a piece of pizza and be within your points but still not be giving your body the right nutrients so it can function optimally.

So far, I have given up the sweets and it hasn't been hard. I have also been tracking my meals and it's been fascinating to see the breakdown of nutrients and vitamins. I am amazed how much sodium is in everything!! I have been getting "F"s for sodium but I will tackle that in time. I still workout with Nadine once a week and I have started "Spinning" 2 to 3 times a week. It's intense but you really sweat and it's not as hard on my back and legs as running.

I also believe in the power of the group. It made a big difference when I was in Weight Watchers to attend the meetings each week. You didn't feel alone and you really learned alot from other people's experiences. Having said that, I have some other obligations on Tuesday nights for our group meetings and I can't always make them but if you can, they really help to keep you on track and inspire you to keep going. Not this Monday, but the following Monday I will be attending the group training at 7:00 am.

Well, that's all for now. I am excited to be a part of Real Results and I wish everyone success. Don't give up!!

Till next time.
Rebecca

Photo Credit: Patrick Q

Breakfast of Champions?

By Kim Garrity, Nutritionist, General Manager

This past week I went across the street to the Quick Check to get a cup of coffee early one morning. The man in front of me on line had a rather interesting purchase...well maybe it is more common than I think. Obviously his "breakfast of champions", it included a 20oz Pepsi, Slim Jim and a package of Reese's Peanut Butter cups. Coming in at probably over 700 calories - with close to ZERO nutritional value. I must admit that the sad state of our nation's health is upsetting and that it sometimes takes every ounce of my strength to not say something to the person in question! How can our bodies feel good and do anything near what they are supposed to be doing given meals like this!

The answer is simple...they cannot.

Last week at our meeting we focused on cravings, what causes them and how we can help prevent them. We had a great discussion and our team members came up with some excellent recommendations. The group as a whole has lost over 46 pounds! Being that everyone has not been weighed-in as of this point that averages 3.4 lbs per person (for those that have weighed-in.) That is great progress for 3 completed weeks.

This week's lecture is a good one! It is about the behavioral changes that need to occur on the inside with any lifestyle change. "How Your Mind Affects Your Health"...the answer is that it sometimes has more of an impact than we think. It is one of my favorite lectures.

During the first meeting, Real Results participants were asked to write down excuses that prevented them from accomplishing goals in the past...we threw them in the trash, promising that they would NOT GET IN THE WAY this time. Chances are that in your own life you have been faced with one if not more of these roadblocks. Have you been able to accomplish part of your goals? What gets in YOUR way of achieving your health related goals? Don't let your excuses get the best of you - stay focused and engaged!!! I promise you that this is what it takes to be successful!

Real Results Health & Weight Loss Program Spring Session Update

The new session of Real Results started this week with 24 participants. As a testament to the program's success, 9 team members have participated in prior Real Results programs and are continuing their path to good health.

Members are off to a great start! They have received individualized workouts and nutrition plans designed to fit their needs and ensure they stay on track. Several of our Eastpointe trainers are conducting the group workouts which also began this week. Group meetings are conducted once a week and progress is tracked through weekly check-ins, workout logging as well as the online food system. Lots of support!

Congratulations to the new group for making the commitment and we wish them success on their journey. Check the website for updates on the program's progress!

Oh where, oh where has Veronica gone???

The Real Results Program is entering its final week as participants gear up for their final weights, measurements and body composition tests. This session in particular has gone very fast! The weeks wizzing by with snow storms and cold weather.

Vivacious Veronica is off on vacation for a few weeks but she will be back to chart about her experiences while she was gone. I will give you a quick summary of her status leading up to vacation. As I have said in past blog entries "life gets in the way." With every group and with every person in the group there have been days of high motivation and days that they just can't keep it together. This includes Veronica. She has steadily lost weight but has experienced a few setbacks in her personal life that have made her journey even more difficult. I am personally committed to her (and she knows this) as are her friends and family. I can only hope that upon her return she will get right back to business!

Two of our participants dropped out due to health issues such as broken bones & pulled muscles. Several others have been extremely busy at work and this interferred with their plan. I am happy to say that for those people that stuck with us...attending the group meetings, weigh ins and group training sessions...they have had some great results. I am looking forward to our final evaluations and to report on how far everyone has come! Many of our participants are an inspiration and they have successfully worked hard on the "inside" during the program to ensure that the outside keeps pace.

Spring is the season of new life and new beginnings. We look forward to the warmth and the sunshine. Our next Real Results program starts at the perfect time to commit to new beginnings. If you are interested in the next program, our session begins on the week of April 5th! We can get you started as soon as you decide to join.

Weight loss disappointment for Vivacious Veronica

Hey, it's me V. Well, what a week! It has been absolutely crazy!!! I feel like everytime I take two steps forward I take three steps back and it hasn't stopped... The other day I was carrying groceries up the steps in the pouring rain and the bag broke. That is just one example of what has been going on in my life. As a result of the chaos I wasn't able to work out as much as I should. Which brings me to my second weigh in. I was disappointed to find that I only lost one pound but now I am motivated to do better this week and put myself first. Stay tuned for blog number three. - Vivacious Veronica

Weight Loss Inspiration and how to Avoid Food Cravings

What a motivational session!

Today we had a guest speaker for the group in addition to our normal lecture topic.  A former weight loss participant came and "told her story" to the group...giving them lots of inspiration and great ideas.  In addition to that our total weight loss is up to 51 pounds in 2 weeks!  This number is based on the weigh-ins of 16 participants for an average weight loss of over 3 lbs each during the 2 weeks.  Everyone is doing a great job with their workouts also.  Three of the particpants worked out EVERY day last week!

Today we spoke about cravings; what causes them and how to prevent them.  The top three ways to avoid cravings:
-Eating smaller meals on a more frequent basis 
-Make sure you are balancing your meals and snacks (Carbs/Protein/Fats eaten together in combination help to control your blood sugar; a sure way to curb cravings & decrease moodiness
-Sleep 7-8 hours per night.  This helps by controlling the production of Leptin, a hormone that regulates your appetite and metablism. 

The first step in losing weight is always the hardest!

Post by Real Results Participant: Vivacious Veronica

I have struggled with a weight problem for as long as I can remember. So here I am! For all of us it needs to be a permanent lifestyle change. Healthy eating and exercise are the keys to our success. With the tools we are given in this program we will be able to achieve our goals one step at a time. Which brings me to my first weigh in. I stepped on the scale nervous and hesitant to find out I lost 3&1/2lbs.Yes, my hard work has paid off! I feel motivated, strong and in control. Today I put my jeans on fresh out of the dryer and I didn't have to hold my breath before I buttoned them. What a great feeling! Until next week!

- Vivacious Veronica

January 2010 Real Results Weight Loss Program

Our January session of Real Results is off to a great start!  We have a total of 23 participants in the program this session.  Everyone has completed their nutrition assessments and met with their trainer to develop a personalized exercise program.   Our kickoff meeting was on January 12^th. 

We have a very motivated group with an average weight loss this week of 1.77lbs per person.  We are also going to be adding an additional feature to our weekly reports.  One of our weight loss participants has agreed to blog about the experience with the program each week.  This will give you an inside view of what happens within the program as well as some of the ups & downs that someone experiences while they are getting healthy!  Looking forward to working with the group and our new blogger!