The Results Are In

March 7, 2012 by 2 Comments

Today, I finished my sixth twelve-week session at Doctors Wellness Center. The last day is assessment day, and I got some exciting results. I have been so emotional about this today, on so many levels, and I definitely need to do a longer post. But it is late (for me), and tomorrow’s alarm goes off at 4:24 a.m. for strength training. Plus, I’m both shocked and overwhelmed. I need to let these sink in!

  September 7, 2010 March 7, 2012
Heart Rate* 96 69
Blood Pressure 135/87 112/78
Weight 229 138.6
BMI** 40.6 24.6
Waist 45 32
Hips 51 39
Body Fat %*** 47 22
Dress Size**** 20/22 6/8

*Resting heart rate: Decreased 27 points. It is healthy to keep resting heart rates low, as higher values can increase the risk of heart diseases. A high resting heart rate means that your heart is doing a lot of work to keep you alive.

**BMI: Went from Class II Obese to Normal.

***Body Fat Percentage: I was most surprised at how this had changed.  My classification went from the classification of “obese” to “fitness.” And the low end of fitness, at that. (The next classification down is “Athlete,” tee hee!)

****Traci wasn’t monitoring that one! I added it for kicks!

 

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“A Year from Now You May Wish You Had Started Today”

September 7, 2011 by Leave a Comment

I saw this quote posted on Twitter this morning and couldn’t believe how appropriate it was! You see, a year ago today, I started what was to become a life-changing wellness program at Doctor’s Wellness Center.

I remember the day well. I weighed in at 228.8 lbs. and while I was worried about what I would be able to eat, I was ready to make a change. Here’s what I said on the blog:

“For me, this is more than a chance to lose weight. It’s a turning point. An opportunity for me to dedicate some time and attention to myself, to make some lifestyle changes and get a fresh new start. Yes, I could stand to lose weight. Fifty lbs. would likely put me back in a 14 petite, and that would thrill me. But it is more about my health and my future.”

As positive as I was, I was full of doubt, too, but didn’t express that.  As someone who’d been overweight for some time, I’d tried it all: South Beach Diet, Weight Watchers, Tangerine and Hamburger Diet. counting fat grams, counting calories, you name it. And while I met with occasional success, it was never a long term change, and as soon as I stopped, I’d gain the weight back.

Imagine how great I feel today. I’ve gone from 228.8 lbs. to my recent low of 150.2: that’s 78.6, well over that already ambitious pseudo-goal of  50 lbs. I’ve long passed size 14s and am now even getting into tens, even eights. I generally work out six days a week, and I haven’t had a soft drink in over a year.

If anyone reading this is in the same place I was a year ago, know that it’s never too late.  I wholeheartedly recommend Doctors Wellness Center, but find whatever works for you and get started. A year from today, you’ll be glad you did.

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Twelve Week Assessment Highlights

August 18, 2011 by Leave a Comment

Today I had my 12-week assessment and received some pretty amazing results. I will post the particulars later, but these are the highlights:

  • I lost nine lbs. in the past twelve weeks. Not as much as in other 12 weeks, but Ive got much less to lose these days.
  • My body fat percentage was dow n to 24%, which took me from the  ACSM  Body Composition fitness level of “Well Below Average” fitness level and the 10th percentile in my age range to the “Above Average” fitness level and 70th percentile.
  • My BMI, which is a less accurate measure, was down to the lowest percentage designated “Overweight” from “Obese Class Three.” I’m only one percentage point away from “Healthy.”

 

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Week 11 Update, On to Week 12

August 10, 2011 by Leave a Comment

Here is an update on last week’s goals:

Goals for Week 11:

  1. Increase non-carb veggies. Increased them slightly, but not enough.
  2. Four days this week, eat one cup of leafy greens. Two of these days, the greens should include beans, but no animal products. Done.
  3. Keep water up. Done.
  4. Continue the twice a week elliptical challenge consisting of six minutes each at levels one, two and three; 12 minutes at level four. Done.
  5. Limit nut/nut butter consumption to one serving a day, but can divide the serving and have it twice in one day. Done!

Goals for Week 12:

  1. Increase non-carb veggies.  
  2. Four days this week, eat one cup of leafy greens. Two of these days, the greens should include beans, but no animal products. 
  3. Continue the twice a week elliptical challenge consisting of six minutes each at levels one, two and three; 12 minutes at level four. 
  4. Limit nut/nut butter consumption to one serving a day, but can divide the serving and have it twice in one day. 
  5. Add hip flexor stretches back to daily routine.

Next week is assessment week – I’ll get results from this 12-week set. I have only lost about 8 to 10 lbs., but I think I’ll see more change in the measurements.

I’ve also decided to do one last 12-week set. My plan was to move to just two days a week with the trainer instead of the 12-week program, but the 12-week program is actually less expensive. Twelve week program includes weekly meeting with Traci, two training sessions per week and open gym membership. Paying for just two training sessions per week is $30 more. And while I do know how to eat now, I still have a few last issues to work on. Then I can focus on transitioning maybe the last 4 to 6 weeks.

 

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Assessment Results

February 23, 2011 by 1 Comment

My second 12 weeks is in the books and following is a snapshot of my results:

Lbs. Lost
This 12 Weeks: 20
24 Week Total: 46

Inches Lost, Waist
This 12 Weeks: 1
24 Week Total: 5

Inches Lost, Hips
This 12 Weeks: 2.5
24 Week Total: 4.5

% Body Fat Lost
This 12 Weeks: 4
24 Week Total: 3.4

Body Mass Index
This 12 weeks: 40.6
24 Week Total: 31.9

Needless to say, I am quite pleased and look forward to starting my third 12 weeks next week.

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Gulp…Results

December 1, 2010 by 3 Comments

This morning, I had my assessment, and I have some great results that I promised to share…

You’ll see that I’m not publishing a link to this post on Twitter or Facebook. This is only for the record and for you die-hard followers.

I’m excited about the results, but I still have a long way to go. And although I’m taking steps to improve my health, I’m a little embarrassed at the “before” statistics.

All “before” stats were taken on 9/7/10 and “after” ones were taken this morning, 11/30/10. So without further ado:

Weight
Before: 229 lbs. (groan!)
After: 203 lbs.
Change: -26 lbs.

Waist
Before: 43 inches (ugh!)
After: 39 inches
Change: -4 inches

Hip
Before: 51 inches (baby got back!)
After: 49 inches
Change: -2 inches

Body Fat %
Before: 47.9
After: 44.8
Change: -3.1%

Body Mass Index
Before: 40.6
After: 36
Change: -4.6

Resting Heart Rate
Before: 96
After: 70
Change: -26 beats per minute

Blood Pressure
Before: 133/87
After: 120/85 (At doc’s office later in the day, it was actually 112/70)
Change: Lower!

VO2
(The maximum capacity of an individual’s body to transport and use oxygen during incremental exercise, which reflects the physical fitness of the individual.)
Before: 15.5
After: 35.5
Change: +20
Note: This is probably the one I am most proud of!

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Assessment Day!

September 7, 2010 by Leave a Comment

Today was my assessment at Doctors Wellness, and tomorrow, I officially start the LEAN program.

Fitness Assessement: Met with Paul. He took some readings and measurements, and then I did a fitness test on the treadmill. He explained that he was once overweight and didn’t eat well, which is nice to know. We chatted about the program, and he introduced me to others at the facility, both clients and staff.

Nutrition Assessment: Met with Traci. She took another set of measurements and asked me a lot of questions. There were some good things that I already do:

  1. I gave up sodas for water seven days ago.
  2. I started drinking soy milk about a week ago.
  3. I eat regularly, i.e. don’t skip meals.
  4. I bring food from home for lunch on a semi-regular basis.

Traci gave me some handouts and assigned some reading: Eat to Live by Joel Fuhrman, MD. My goals for the next week are:

  1. Diet recall, i.e. record everything I eat.
  2. Eat every three to four hours.
  3. Think how I might be able to eat fewer animal products.
  4. Move 30 minutes every day.

After my two hours at Doctors Wellness, I went to Publix to buy some food for the coming week. I may end up going to the grocery store every day or so at first, but my thought is to simply take one day at a time. I also went to Books A Million to get Eat to Live. I also got a copy for Mom, as I hope both she and Sister can share in what I’m learning.

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