Update 3 - Getting Whipped into Shape

Well, I'm feeling more positive than a week ago.  Even though the scale hasn't moved for 4 days, at least it reads 2 1/2 pounds less than when I disgustedly posted Update #2.

Thanksgiving wasn't so hard.  Starting the day with one of Andrea's smoothies kept the hunger away. Rather than focusing on the appetizer plate like a wild animal ready to pounce on it's prey, I kept busy taking pictures.  Little modifications such as skipping the gravy, taking only a dab of each side dish, no seconds, and doing more talking than eating - all these things helped me cut back on the usual feeding frenzy. 

The workouts and cardio are going well - haven't come up with a lame enough excuse to miss any yet.  The not eating at night continues to be an uphill battle, and there are still scads of holiday cookies to bake.  For Homer Simpson it's "MMMMMMMMMMMM, beer" - for me it's "MMMMMMMMMMM, cookie dough". 

Another Fitness Success Story - You Don't Have to be Overweight to be Out of Shape

This is the second in an ongoing series of personal health and fitness success stories, brought to us by Mill City Times Fitness Expert, Andrea Austin.

I met Caroline Friday night after her RealRyder spin class led by Andrea at 501SP1N.  She explained how working long hours led her away from her previous atheletic lifestyle, and how she turned that around. 

Below, Caroline shows off her lean physique while perched on a RealRyder bike.  The 5pm Friday Happy Hour RealRyder spin class is just one of the cardio activities Caroline uses to stay fit without getting into a rut.

Email Andrea andrea@tweakmyworkout.com if you'd like to try a complimentary class, or if you have a fitness or nutrition question.

Update 2 - Getting Whipped into Shape

This is a challenge, and I am frustrated.  For the past 4 days, I have weighed more than the previous day.  Mooo! The problem is me, not the program Andrea is building for me.

I have not missed a cardio session, and we had our second weights workout this past Friday.  Check. Check.

This week I'll be adding a mid-week weight workout between cardio sessions, as well as upping cardio from 30 to 45 minutes each session. Check. Check.

I started the meal plan Andrea outlined with the best of intentions. The morning smoothie is wonderful. I'm cool with the healthy snacks - they're pretty much the same as what I've always had on hand at the office.  Check.

So what's the problem?  5pm to 11pm.  All I can think about is food, and it is a major struggle to not eat after 6pm.  I have visions of Neidermeyer from Animal House telling me I'm weak and worthless and demanding 20 push ups. 

And oh joy - Thanksgiving is this week, followed by holiday cookie baking and parties.  Argh!

Update 1: Getting Whipped into Shape

I had my first workout with Andrea this past Friday.  Man, I forgot what it felt like to really push myself and sweat (actually, Andrea was doing the pushing - I was just trying to keep up...).  And now, two days later, I'm still feeling it (and thankful our next session isn't until this Friday). 

In the mean time, tomorrow I'm starting the meal plan Andrea outlined.  I was a little freaked out over the caloric content, but at the same time understand the concept of consuming the bulk of the calories in the morning and early day, way less in the afternoon, and totally stop filling my face by 6p.  Being a grazer by nature, this will be a challenge.

How Not To Gain Weight Over The Holidays!

Submitted by Andrea Austin

The best approach to maintaining your fitness level and weight loss goals during the crazy holiday season is to prepare ahead! This means having a game plan in place every week through the new year. I know this seems challenging but, really, what better way to keep the ball rolling all the way to the New Year with your fitness lifestyle.

We are about two weeks away from Thanksgiving. Here are Andrea’s top 10 simple tips to keep the weight off without much thought…

  1)  Every week up to the day of Thanksgiving, add 5 minutes to your cardio each day you do cardio. This will help stave off gaining weight! Think of it as burning a bit more calories to prepare for a fun filled food festival on Thanksgiving.
  2)  Stay healthy by staying on track with your nutrition. Make sure to choose healthy foods every day so that you stave off any cooler weather sickness before the holiday time.
  3)  Eat lighter two days before Thanksgiving so you will feel excited to enjoy the day. The day after Thanksgiving do some cardio but still enjoy another day of festivities.
  4)  On the day of Thanksgiving choose wisely but not too strictly. In other words, rather than pouring a ton of fattening gravy over your potatoes, pour half the amount. Or, rather than eating without thinking all day, plan to enjoy a piece of pie vs. two pieces. Just cut back here and there and this effort will really pay off. And, you will not feel deprived.
  5)  Make a commitment to taking the stairs vs. the elevator to burn extra calories. Or, just park further away at the grocery store or shopping mall as this will burn more calories. These little choices add up to helping stave off weight gain!
  6)  Walk your dogs a bit further during this cooler but beautiful weather. Just adding another block or two will not only benefit you but will keep doggie happier too. If you do not have a dog, then pretend you do and go out for a daily brisk walk bundled up!
  7)  One meal out of every week eat no later than 6:00 pm up until Thanksgiving. Just by doing this once a week, your body will burn more calories and stored body fat.
  8)  During the holiday busy times, make better choices at restaurants whether at fast food joints or sitdowns. Choose salads, yogurts, baked potatoes, lean wraps, fruit, veggies, and smoothies.
  9)  Allow yourself one cheat meal a week but be good the rest of the time!
10)  Make it a goal to maintain weight loss and not lose weight over the holidays. This is a great approach as it will keep you on track and yet you will feel like you can enjoy yourself during the season.

Remember, extremes never really work over the long haul. It is smarter to be more moderate than to be super perfect on your workouts and eating habits. Give your self a little slack over the next few weeks and then when the New Year comes you will be way ahead of the masses that head into the gym to try to lose a ton of weight because they were out of control during the holidays.

Enjoy your pre-holiday time just as much as the actual day! Happy Thanksgiving everyone.

Andrea Austin is an award winning master personal trainer, certified through The National Academy of Sports Medicine as a Personal Trainer and is a certified group fitness instructor teaching 3 master classes weekly.  She holds recognition as a top personal trainer, titles in the National Physique Committee Figure Competitions (NPC), and currently sits as a judge for the NPC Regional Bodybuilding, Fitness and Figure Competitions. Contact Andrea for a totally free no obligation in person consult.

Andrea is Going to Whip Me Into Shape!

Over the past few years I have turned into a marshmallow.  Earlier years of cardio and weight training were just thrown out the window.   However, after recently meeting two of Andrea's clients and seeing first hand how she helped them, I challenged her to whip me back into shape.

We had our first meeting on November 7, at which time she took my measurements, calculated my body fat and BMI percentages, took the before pictures, discussed goals and started me on the cardio.  Our first workout meeting will be November 12. 

I made a commitment to do 30 minutes of cardio 3 times this week, starting today.  The clock read 4:15a and my first thought was "I'll start tomorrow", then "Just 15 more minutes".  But, I got up and did the 30 minutes at the 130-150 heart rate Andrea had advised.  Felt good afterwards, but glad tomorrow is an off day.

A Sisters Success Story - Kathy and Beth

This is the first in an ongoing series of personal health and fitness success stories, brought to us by Mill City Times Fitness Expert, Andrea Austin.

I met Kathy and Beth Friday night after their RealRyder spin class led by Andrea at 501SP1N.  They shared their weight loss journeys and healthy lifestyle transformations:

Kathy began working with Andrea 2 years ago.  Below, she shows a "Before" picture, taken prior to her 45 pound weight loss.

  
Beth has lost an amazing 140 pounds since March 2009 (Yes - that's an entire person in 18 months!).  Below, she displays her "Before" picture. 

Andrea's leadership, combined with the girls' commitment and hard work, yielded these incredible results!  

The 5pm Friday Happy Hour RealRyder spin class at 501SP1N helps Kathy and Beth stay fit.  Email Andrea andrea@tweakmyworkout.com if you'd like to try a complimentary class, or if you have a fitness or nutrition question.