"Got To Give It Up..."

Researchers are now saying that losing a significant amount of weight quickly with a strict diet and exercise plan, rather than doing it gradually, is the best way to take and keep weight off. Scientists at the University of Florida, who studied the link between the rate of initial weight loss and overall success long-term, said shedding weight QUICKLY is the best way to achieve lasting results.

Three years ago, I would have disagreed. All of my experience and training told me that losing weight slowly and steadily was the only way to prevent “yo-yo” dieting. I argued with my doctor about restrictive diet programs, believing they taught unrealistic habits and encouraged “all or nothing” eating behaviors. But at that time, despite any “healthy eating” patterns I tried to encourage, losing 1 or 2 pounds a week was more frustrating than encouraging for my family members trying to lose weight.

Our doctor again recommended a program called the Medifast Diet that had been around for over 25 years. He explained that seeing weight loss right away is encouraging and helps motivate participants to stick to the plan. They see great results early on and they want to continue their hard work!

My husband was on board and ready to make a change, so who was I to argue? He told my daughter about the plan that night at dinner and she said she wanted to make a change as well, so the Monday after Thanksgiving 2008, they started the Medifast Diet.

The premise of the Medifast Diet program is fairly simple. Frequent small meals with high levels of protein and low levels of carbohydrates put your body into a state called ketosis. This state encourages your metabolism to increase and causes your body to use its own fat stores for energy. The frequent meals (usually six times each day) help to keep you from feeling hungry, so there is less of a chance of eating foods not on the plan.

The products were originally only available through physicians but can now be obtained through local and online distributors. The basic plan, called the 5 and 1 Plan, involves using Medifast’s meal replacements for five daily meals and consuming one main "lean and green" meal you prepare yourself that consists of a protein source and lots of vegetables. Meal replacement options include soups, chili, shakes, oatmeal, bars, and even brownies and soft serve ice cream. Their products require very little preparation, which makes it easy to fit the five small meals into a busy lifestyle. All of the Medifast Diet meal replacements are vitamin-and mineral-fortified to ensure proper nutrition (which can be difficult to achieve when you’re following a calorie restrictive diet).

You follow this plan rigorously until you’ve lost your desired amount of weight. They recommend having a physician monitor your progress, especially if you are going to be on the program longer than 16 weeks. (We worked with Dr. Paul Stein in St. Louis- www.paulsteinmd.com )

They followed that plan (with me as the “cooking & motivation assistant”) and lost between 7 and 13 pounds the first week and 18-25 pounds the first month. What began as a diet, turned into a total lifestyle change. They began eating frequently, keeping their metabolism steady, instead of going all day without food and being ravenous at night! For their main meal, they tried new and different vegetables and seasonings, along with various proteins allowed on the plan, learning to expand their taste and choose the best options. I actually started cooking regularly and they truly enjoyed most of what I made.

We are also a family who loves to go out to restaurants, so that was a real concern when they started the program, and as my daughter is in her 20’s, going out with her friends was a major consideration as well. So, because making this change needed to fit into their lifestyle, we spoke up when we went out. It is amazing how helpful the wait staff at most restaurants can be. Thanks to waiters like Brad and Brian of Brio Tuscan Grille, we could modify our orders! And with the help and support of friends and family, they have seen great success!!

As my husband began to see the weight come off, he wanted to embrace a healthy lifestyle. He was about to turn 60 and wanted to live well for a long time, so he continued to take charge of his health and well-being. He started to go to gym a couple of days a week. He loves the steam room and hot tub (at Lifetime Fitness), so as a reward for a good workout, he started allowing himself the extra time in the steam. As he began working in the gym more, he not only lost weight from his nutritional changes, but he kept his body and heart strong. He has lost over 120 pounds to date, and gone down six pants sizes and three shirt sizes.

My daughter’s journey has been remarkable as well. To date, she has lost over 75 pounds and works out 6 days a week. In September of 2009, she had seen a significant weight loss and was ready to take it to the next level. She joined the gym and had a fitness assessment to pinpoint what she wanted to work on. Her last Fit Point assessment showed strength increases and significant reduction in both her BMI and body composition. She has gone down four pants sizes and recently began a new weight training program and plans to see even more success.

According to researcher Lisa Nackers, whose findings are published online by the International Journal of Behavioral Medicine, "(those) who lost at a faster rate,… had lost more and maintained a greater loss in the long run than… who lost at a slower rate…It shows if you get off to a quick start... it pays off more in the long run than making smaller behavioral changes". She suggests that physical appearance, body image, increased energy and better mobility may be improved more by shedding weight quickly.

I’ve seen this first-hand in my house!! The restrictive plan has become a healthy eating plan. As a result of starting with the 5 meal replacements, fresh fruits and vegetables, whole grains and lean proteins, and healthy fats have become the norm. If either one feels they have let their weight get over a 3-4 pound gain, they go back to the original plan for a few weeks or the Medifast maintenance phase.

One of the real keys to success for both my husband and daughter is allowing occasional treats and drinks and “flex time” during vacations and celebrations. They have seen success and don’t want to go back. It’s not an “all or nothing attitude” like most diets. This is a lifestyle change. And as my daughter says, “If I slip up and eat something ‘bad’, I’m not gonna beat myself up. I’ll just work out harder at the gym tomorrow!” To order online, www.tsfl.com .

Just a quick sidenote. Many of you have sent me emails about the program , asking if it would work for you or someone you know. A big part of this program's success is having the support of your doctor, weight loss counselor and/or family and friends. It is very restrictive at first, but if you have a "cheerleader" to help coach you, you'll likely be successful!

You can view a videoproduced by videographer, Brad Gass of Lifetime Fitness that shows how exercise and training worked in their success!

Taking It To The Streets...

I love talking to people at the gym. I know…. I’m supposed to be totally focused on my workout, and for the most part I am, but I also love hearing what others are doing to get fit and stay that way. However, lately there seems to be a general lack of enthusiasm and motivation among my gym cohorts! Maybe it’s the hot weather, maybe everyone is really busy, maybe they’ve realized that summer is almost over and they still haven’t gotten into swimsuit shape, or maybe they’re just BORED with their current workout!
I’ve said it before and I’ll say it again. Exercise needs variety. We are not like little hamsters willing to repeat the same activity over and over, day after day with no changes! We need to vary our routines, our intensity and sometimes, even our scenery; not only to prevent boredom, but also to see better results!
Of course you can try new classes, workshops, trainers and equipment, but with the warm weather still upon us, why not try just getting outside? Beyond just walking, running and biking, go to a local park or school stadium/track, and try a workout that will give you both a change of scenery and a challenge!
-Start with a few walking laps around the track or park.
-Then, do 10 walking lunges/15 seconds jog (Repeat 5x).
-10 side lunges/15 seconds skipping (Repeat 5x).
-10 forward jumps/15 second sprints/rest or walk 15 seconds (Repeat 5x).



Find a set of steps either near the park or in the bleachers and run up each step while staying on your toes. Walk down and repeat 5x, then run up every other step with a wider stance. Walk down and repeat this 5x
Repeat the whole routine if you’re feeling energetic and/or add in some strength training body weight moves like:
-Push-ups on a park bench or on the bleachers
-Bench squats on bleachers or bench (Hold your arms out in front of you and squat to a sitting position. When your rear taps the bench, push yourself up with your glute muscles)
-Tricep dips on the edge of bleachers or a bench
Wear your heart rate monitor and see how hard you work yourself. You can always hold back or push harder the next time.
So, give it a try while the weather is still calm. It won’t be long before we’re all dressed in coats and boots and lots of layers, grateful for the warmth of the gym. Enjoy the sunshine now, and recharge your fitness batteries in the process!!!

Wedding Bell Blues...

He proposed! She said yes! The wedding planner is getting things rolling and all is well. That is, until it’s time to try on the dresses and tuxes; and all of a sudden the realization hits. You’ll be on display in front of two to three hundred friends and family, captured in photographs and videos that will be shared, emailed , put on Facebook and passed down from generation to generation for eternity!!
Whether you’re a bride, a groom, bridesmaid, best man, or the father or mother of the bride/groom, you want to look good and feel comfortable being the focus of everyone at the wedding. But with all the stress of getting everything done and making sure everyone is happy with the plans, we all lose sight of the fact that we need to focus on taking care of ourselves as well. Extreme diets are not the way to go since your mood, immune system, and energy will crash, turning you into a bride (groom, etc.)-zilla no one wants to be around!
So where do you start? The only way to lose weight and look your best is by combining exercise with healthy eating. You can set a goal for yourself, but be realistic. If you've never been a size 4 in your life, don't try and push to get there now. And not only can you get help planning your party, but Bridal and Wedding Fitness Programs and Boot Camps can help you achieve your goals and feel fit and confident on the “big day”!
Bridal Boot Camps and Wedding Party Group programs are popping up at gyms and personal training centers across the country. They can be one-on-one sessions with a personal trainer, small group intensive programs, or even large group fitness classes focused solely on brides and their wedding parties. The programs run anywhere from 4 to 8 weeks and usually include strength training and cardiovascular endurance components, along with nutrition education. The goals of each program vary with each individual group, but most work on obtaining a noticeable change in body composition with a more toned and lean physique. Increased energy, better skin tone, and stress reduction are added benefits.
There’s even a reality show on VH1 called Bridal Boot Camp, hosted by Cynthia Conde, founder of the trademarked Bridal Bootcamp fitness program. Conde developed her Bridal Bootcamp program after taking on a client who had been engaged for two years, but refused to set a wedding date because she was 100 pounds overweight. Conde developed the program using a hardcore, military-style training similar to what her brother had experienced in the Marines to help women get fit in time for their wedding. The show takes the concept to extremes, focusing much more on the drama tyical in reality shows.
Nationally, a variety of companies have branded the Bridal Boot camp concept and offer trainers certifications and franchises for “Bride Specific” training, but locally, many clubs and personal training studios are offering their own workshops.
The Club at Chesterfield offers an 8 week program called Bride 2 Be Bootcamp. For $300 per person, the program sets goals and develops an 8 week personalized game plan including a training schedule with fitness and diet pointers. For 1 hour, 1 day per week, the bride and/or bridesmaids get to work with a trainer, and for the 8 weeks can use the club at any time. Also, if 5 or more members of the wedding party participate, the bride gets to train free. For more information: http://www.clubatchesterfield.com/bride-2-be-bootcamp-/
Every Body Fit in St Louis offers a boot camp called Every Bride Fit Boot Camp in the Webster Groves, for schedule, go to www.everybridefit.net/
BodyFit St. Louis offers 3 different programs: One-on-one personal training, Bride and Groom couples training, and Bridal Party Boot Camp. For more info, email info@bodyfitstl.com
Fitness Barista offers individual and small group sessions (2-4 people) working with all members of the wedding party. The sessions are geared to the specific goals of each group member, with personalized nutrition, strength training, and cardio elements. Team exercises and motivation keep everyone focused on a common goal. Email hkraus52@gmail.com to set up a free group consultation.
The key differences between Bridal Boot Camps and ordinary fitness boot camps and training sessions are the shared focus on the wedding experience and the “urgency” for results along the way. It’s also a great way to alleviate some of the stress between mothers and daughters (or sons), brides and their bridesmaids and even brides and grooms as they approach the “big day”!
There are so many decisions to make and so many details to handle when planning a wedding. A focus on your health and fitness is a great way to let others help you relax, and help you look and feel better in the process! Whether you’re the bride, groom, bridesmaid, best man, mother of the bride or groom or a guest at the wedding, you can benefit from the boot camp experience!

What A Long, Strange Trip It's Been...

This weekend I’m going to my 40 year high school reunion! I can hardly believe that I’m anywhere near 40 years old (Obviously, well beyond that), but I'm amazed at all that has happened since then. Having had a negative body image and poor eating and exercise habits during my adolescent years, I realize how far I have come in my commitment to good health and fitness!
My earliest recollection of any type of group exercise was a Girl’s Sports Club at a local community center in Columbus, Ohio. It was also the place that I met my lifelong best friend, Nadine. Our mothers were both concerned about our increasing numbers on the scale, and thought sports club would be the perfect solution. They’d drop us off at the front door and pick us up two hours later, happily imagining all the calories we had burned while running around the gym. What they didn’t know was, as soon as they were gone, Nadine and I would sneak out of the gym and around the corner to the BBF (Burger Boy Food-a-Rama. Even the name sounds fattening). We’d have our fill of burgers, fries and shakes, head back to the front entrance, and wait for our moms to come for us. After about 10 weeks of “class”, my puzzled mother was sure I must have had some kind of thyroid condition since I was gaining weight; not losing it!
I’d love to say that things changed when I started high school, but the affair with high-calorie, high-fat foods continued. Once I got to college, I tried ways to lose weight; many of them unhealthy or just plain dangerous. Diet pills, not eating all day (and binging at night), the grapefruit, cabbage, cookie, or any (fill in the blank) fad diet, I tried them all! I’d be on a diet, off of a diet, on a diet, off of one until I just didn’t want to deal with it any more. And then magically, the aerobic dancing craze began and I started taking classes. I love music and I love to dance (I think I’m really good, but my kids beg to differ!!), so it was a great fit for me. I didn’t even feel like I was “exercising”!
This continued for years; even when I got married, started working, moved to different cities and had my kids. I even went into labor following a particularly energetic dance combination! I’d find a class that worked with my schedule and do everything I could to get there regularly. At the time, many of the classes were in church basements or recreation centers, so I dragged my kids with me and they would happily play on the playground while I took my class (That was long before the days of “Kid’s Club” and child care that the gyms have today).
When I moved to St. Louis, I joined a gym for the aerobics classes, but I finally ventured into what I called the “Boy’s Locker Room”, i.e. the weight room! I was clueless as to how to use any of the equipment and I was afraid the weights would make me look too bulky, but the other members were helpful and the trainers I worked with gave me a lot more confidence!The combination of adding weight training to my routine took my training to a whole new level. I was amazed by how much my body changed,
So for me, working out and staying fit has gone from being a struggle to being a habit. It's part of my day, like brushing my teeth. Some days I can't wait to get to the gym and sometimes, it's difficult to get myself out of the house. There isn't a beginning, middle and end to a healthy lifestyle; it constantly evolves. Restricting calories has become eating mindfully. The focus on myself has grown to a focus on others' health and fitness. I'm happy when I'm on track, but I'm doubly proud of those around me who have embraced a healthy lifestyle.
I don't regret having weight difficulties when I was younger. If anything, it's made me more determined to keep the fitness level I have. As I age, and it does happen to all of us, I modify and regroup, but continue the journey.
So think about your own fitness journey. What motivates you? What fitness and weight loss goals have you achieved and what goals are you working on? Are you on the road you want to be?
Oh, and my friend Nadine, she's been working out 3 or 4 times a week boxing and lifting weights with her husband. We're meeting at the reunion, feeling a lot healthier and fit than when we'd skip out on Sports Club!