FEATURED MEMBER: Heidi

This week's Featured Member is Heidi.  Heidi has is a long-time SWAT member; she and I know each other from being around for so long.  Our kids also go to the same elementary school, so it's fun seeing her in different places!  She was the winner of the most recent Choose to Lose contest, and she's still losing weight now.

Tell us a little about yourself.

I am 38 years old and I currently work at SWAT as the drop-in Kidz Kove manager and I also work at Miller Auditorium at Western Michigan University as the Hospitality Coordinator.  My spouse have been together for 14 years and we have three kids: AJ, who is 10, and twins Aiden & Emilee, who are 6. 

What is your usual weekly workout routine?
Since starting to excercise again with the help of the Choose to Lose contest, I try to exercise at least 6 days a week.  Since I am still in weight loss mode, I try to do mostly cardio, running, rowing, ArcTrainer, Jacobs Ladder, etc.  When life allows me to, my workout will be no less than 60 minutes, but I have done as few as 20 minutes because that is what I could fit in.  To me, 20 minutes makes a difference and you can get a good workout with that 20 minutes.

What are your go-to snacks and meals?
My go-to on the go snacks are raw almonds.  Love them.  I count out 24 kernels and put them in a snack bag and carry them with me.  For a meal, I love chicken.  Add a veggie or two and I'm good.

How do you balance being active with the demands of your daily life?This continues to be a struggle for me.  Like I mentioned before, I work two jobs, have a family, and I am about to start my last class for my grad school program.  However, I have known all my life what it is like to be overweight, even  losing a couple of pounds made a difference for me so I stick with it.  I like the "newer" me. 

What is a fitness or healthy living goal you have for yourself?
I first tell myself to realistic.  Sure I would love to lose 100 pounds, but realistically that is not going to happen overnight.  I set smaller goals, weight-wise, then adjust when I reach them.  I want to continue to make myself healthier, and I am setting a great example for my kids.  I let myself have a treat every now and then, but I also tell myself that it is not because I can't have it, because I can.  It is because I don't want it!

What do you like about being a member at SWAT?
I love all that SWAT stands for, I always have.  I joined SWAT about 5 years ago through another weight loss competition.  The trainers and staff were so supportive and passionate about what they do for people, that I did whatever I could to stay (that's how I got my job).  I like the fact that when I walk in, people greet me by name.  I love the fact that when I am working out, people that I barely know come up and talk to me and make me feel like I am their sister.  Family is SWAT.
 
What is your favorite class at SWAT? Why?I have taken almost all of the classes at SWAT and like the ones that I have taken for a different reason.  I have even taken Silver Sneakers classes just to see what they were like, so I knew more about the class.  There is not a bad class in the building, and for that matter, there is not a bad instructor.  Each one pushes you to your potential and like I said before, the passion cannot be matched anywhere.

Do you have a person who is your healthy living/fitness inspiration? Who and why?
I really don't have just one person.  I constantly ask all the trainers for pointers and guidance and they are all willing to share what they know. 

Anything else you'd like to say?

If people are reading this and haven't tried SWAT yet, please do.  It truly is a place where size does not matter, people do!

Interesting Calorie News

NPR posted this article and video about calorie counts and whether labels are to be trusted or not.  There are some interesting things to think about here...

Weekly Weigh-in and Food/Exercise Journal

I give up.

Starting weight: 176.6

Last week's weight: 168.8

This week's weight: 170.2

Midweek Motivation

I was up and out the door at 4:00 this morning to do my nine-mile midweek long run.  I really enjoy Saturday long runs with my Run Camp group, but I also love my "me time" during my midweek long runs.  Since it's so early, I rarely see other human beings out and about; usually I'm passed by two or three cars (and occasionally two or three deer).

I found myself especially chipper and at peace with the world today.  It wasn't too cold (runners don't really fret until it drops into the single digits, and even then, we'll end up shedding layers by the end of a run!).  The streets were clear of ice and snow.  The air felt crisp and refreshing.  I knew that with nine miles ahead of me at an easy pace, I'd be out running for around 100 minutes, and I found myself looking forward to that instead of just wanting to be done.

I think part of the reason I was so content today is because it is Asa's birthday.  I always feel extra happy and excited on his birthday; there are so many reasons to celebrate him!  He is a dedicated husband and father, he's super smart and funny, and he's willing to put up with me and my tendancy toward being cuckoo nutsy. 

As I was running, I reflected on how one of the major reasons I exercise is to live a long, happy, healthy life with Asa and our boys.  That kept a smile on my face for all 100 minutes. 

What keeps you going?

Weekly Weigh-in and Food Journal

I had a really good week overall, but stupid Thursdays seem to be my bad day always!!!!!!!  Also, I came down with some sort of stomach bug starting Friday and lasting until Sunday, so my journal stops there.  I'm surprised I didn't lose more with this stomach bug, but c'est la vie!

Starting weight: 176.6

Last week's weight: 169.4

This week's weight: 168.8

Monday, February 4 - 1,805 calories

Workout: RPM class

Breakfast (405 calories): 1/2 c. oats, 1 T. peanut butter, skinny mocha

Snack (84 calories): sugar snap peas

Lunch (323 calories): 4 oz sweet potato, spinach topped with tuna, salsa, and 1/2 c. black beans

Snack (104 calories): 15 almonds

Dinner (565 calories): Paleo pancake (1 banana, 2 egg whites, 1 egg), apple, Planter's Nut-rition bar

Snack (324 calories): PB & honey sandwich

Tuesday, February 5 - 1,639 calories

Breakfast (319 calories): 7 egg whites, skinny mocha

Snack (90 calories): green beans, string cheese

Lunch (313 calories): 3 oz sweet potato, spinach with tuna, black beans, and salsa

Snack (83 calories): 12 almonds

Workout 1: 30 minutes elliptical, 15 minutes Jacob's ladder

Snack (381 calories): Yoplait original yogurt, Paleo pancake, 1/2 c. raspberries

Workout 2: Pump class

Dinner (331 calories): 1 c. broccoli, shake with protein powder, cocoa, blackberries, and kale

Snack (122 calories): 4 c. air-popped popcorn

Wednesday, February 6 - 2,000 calories (estimate)
Workout 1: 7 mile run on the treadmill
Breakfast (453 calories): PB&J sandwich, banana, string cheese
Snack (236 calories): orange, latte, cucumber
Lunch (327 calories): 4 oz sweet potato, 2 c. spinach with salsa, tuna, and black beans
Workout 2: 3 mile run outside
Snack (123 calories): 1/3 c. dried cranberries
Dinner (435 calories): homemade chicken nuggets (2.5 oz), apple, egg whites
Snack (? calories): sugar free hot chocolate made with milk, popcorn, grapefruit

Thursday, February 7 - ? calories
Breakfast (262 caloreis): egg whites, skinny mocha
Snack (100 calories): 10 almonds, green beans
Lunch (330 calories): orange, 2 c. spinach with tuna and salsa, Planters Nut-rition bar
Snack (140 calories): Chobani Greek yogurt
Dinner (??? calories): crazy amounts of food at teacher potluck
Snack (??? calories): goldfish crackers, sugar free hot chocolate

Friday, February 8 - calories
Breakfast (300 calories): skinny mocha and Chobani Greek yogurt 

Success!

I tend to define my success in health and fitness (and in life in general) by weight loss...and I've never been skinny, so according to my warped thinking, I've never been successful.  I need to celebrate other successes.  Yesterday, I left the gym feeling great for a lot of little reasons, so I decided to share those successes as a reminder to myself that it's not always about weight loss.  Here are my celebrations:

1.  I came to the gym right after school to do a little cardio.  I just wanted to stay at home for the rest of the evening, but I still made myself return a couple hours later for 5:30 pm Pump class.

2.  During Pump, I lifted 70 lbs total (35 lbs per side) in the squat track.

3.  I put 15 lbs on each side of the bar in the chest track - inside of the clips, so I couldn't get rid of a baby plate during the track like usual!  

4.  I made it through the entire bicep track with 10-lb weights in each hand; until yesterday, I dropped down to 7.5 lbs halfway through the song.

5.  In the shoulder track, I did all the pushups on my toes.

6.  This morning, I was back at the gym when the doors opened and ran 7 miles; I plan to go back after school to run another 3 (my marathon training schedule says to do 10 today, but I couldn't fit that many in before work this morning).

I check the blog stats and know there are a lot of people reading these blog entries, but comments from all you readers are rare.  I'd love it if you would comment and share your own successes!!!

FEATURED MEMBER: Christine

This week's Featured Member is Christine.  She took third place in the latest Choose to Lose at SWAT, and she's part of the early bird crew at the gym early every morning.  She has made a ton of lifestyle changes, and she really works hard!

Tell us a little about yourself.
I am married and have 5 children ranging in age from 8 to 20 yrs old, 4 boys and 1 girl. We live in Paw Paw and have 2 cats, 1 dog (and getting a new puppy this week), 1 frog, and 9 chickens. I started back at Western this year after 20 years of being a stay-at-home mom. It's been challenging, but I have loved it!

What is your usual weekly workout routine?
I try to get to the gym in the early morning each day. Generally I do RPM, and right now I am doing the HIIT class with Marta. On Saturdays, I try to get in to do a couple classes, Pump and Flow or Step.

What are your go-to snacks and meals?
Protein! I try to eat protein with every meal and snack.

How do you balance being active with the demands of your daily life?
I have to adjust my workout schedule to fit my family's crazy lifestyle. Right now, my schedule only allows me to come in early in the morning and on Saturdays. So, I do my best to get in every day. When things aren't so busy, I like to do some of the evening classes.

What is a fitness or healthy living goal you have for yourself?
I am still working on reaching my weight loss goals. I have lost just over 80 pounds over the past couple of years and I have 40-45 more pounds to go. I also like to set physical challenges as goals. Last summer I ran my first 5k (I did several). This summer I am doing my first sprint triathlon. I'd like to continue to build and do longer races to continue give myself something to work toward.

What do you like about being a member at SWAT?
I love being a member of SWAT. I have participated in the last 3 weight loss challenges they have put on. SWAT has been pivotal in my weight loss success. I love the classes, the instructors, the trainers, and the owners. It's a great supportive environment!

What is your favorite class at SWAT?  Why?
I love BodyFlow and RPM, but I really like all of the classes. I like to mix it up when my schedule allows and do some of the other classes to keep challenging my body. I am loving my HIIT class right now! I love to get to the place where I feel like I can't do another rep!

Do you have a person who is your healthy living/fitness inspiration?
I don't really have a specific fitness inspiration. Although, I am continually amazed at the physical fitness of the instructors and trainers at SWAT. I just keep trying to do a little more, push a little harder, do something that is hard or scary for me and continually try to improve my own physical fitness and health.

Anything else you'd like to say?
I love SWAT! It is a great place to work hard, find help and inspiration, and to make those physical health goals you desire a reality. The owners, trainers, and instructors are phenomenal and go above and beyond to support you in this endeavor!!

Weekly Weigh-in and Food Journal

Last week was such a bad week, and I definitely didn't want this week to be the same.  I know I struggle most around Thursday and Friday, when I'm ready to relax after a long work week, and again on Saturday, when I've just done a long run and feel like eating massive amounts of food! Thursday was another snow day, so I was home all day, and I definitely snacked too much...and fell into the same trap of not writing it down.  Plus, I quit all my goals - I ate chips, raisins, and sweets!  I didn't let it get me down, though; Friday, I was back to tracking things and back to my healthy eating.

Starting weight: 176.6

Last week's weight: 171

This week's weight: 169.4

Monday, January 28 - 1,666 calories

Breakfast (213 calories): Paleo pancake (1 egg, 2 egg whites, 1 banana)

Snack (200 calories): Balance bar

Workout 1: 4.5 miles on the treadmill : 1 mile warmup, 4x800m speed work with one lap in between, 3/4 mile

              cooldown; 5 minutes Jacob's ladder

Snack (130 calories): skinny mocha

Lunch (670 calories): salad with green peppers/onions and 1 tsp olive oil, 3 pieces small pizza

Snack (261 calories): shake with protein powder, kale, blackberries, raspberries, and milk

Workout 2: BodyPump class

Dinner (192 calories): 6 egg whites, broccoli, cauliflower

Tuesday, January 29 - 1,659 calories

Breakfast (343 calories): Paleo pancake (1 egg, 2 egg whites, 1 banana), skinny mocha

Snack (129 calories): 10 almonds, green beans

Lunch (300 calories): 3/4 c. black beans, tuna, 1 orange

Workout: 40 minutes elliptical, 5 minutes Jacob's ladder

Snack (200 calories): shake with protein powder, cocoa powder, and kale

Dinner (688 calories): 1 c. whole wheat couscous, 6 oz. tilapia, spinach, asparagus, 2 c. red grapes

Wednesday, January 30 - 2,007 calories

Workout: 8 mile run, easy pace

Breakfast (343 calories): Paleo pancake (1 egg, 2 egg whites, 1 banana), skinny mocha

Snack (114 calories): 10 almonds, green beans

Lunch (335 calories): 1 orange, spinach salad with tuna, salsa, and 3/4 c. black beans

Snack (213 calories): shake with protein powder, raspberries, cocoa, and kale

Dinner (970 calories): french fries, wrap with grilled chicken/lettuce/ranch

Thursday, January 31 - ?

Friday, February 1 - 1,640 calories

Breakfast (345 calories): Paleo pancake (1 egg, 2 egg whites, 1 banana), skinny mocha

Snack (371 calories): Balance bar, orange, almonds, broccoli

Lunch (158 calories): spinach salad with tuna and salsa, 1/2 string cheese

Dinner (563 calories): protein shake with kale/milk/blackberries, Paleo pancake, 3 whole wheat pancakes

Snack (213 calories): coffee with cream, 5 cups popcorn 

Saturday, February 2 - 2,100 calories

Pre-workout (185 calories): PB&J sandwich

Workout: 12 mile run, easy pace

During workout (100 calories): sport beans

Post-workout (165 calories): 1/2 wheat bagel

Lunch (745 calories): at Big Burrito - grilled chicken taco, vegetarian taco, chips and salsa

Snack (269 calories): skinny mocha, 10 almonds

Dinner (553 calories): Paleo pancake (1 egg, 2 egg whites, 1 banana), 4 Bilbo's breadsticks

Snack (153 calories): 5 cups air-popped popcorn

Sunday, February 3 - 1,361 calories

Breakfast (269 calories): Paleo pancake (1 egg, 2 egg whites, 1 banana), coffee with cream

Workout: 25 minutes arc trainer (light intensity), BodyFlow class

Lunch (390 calories): shake with protein powder, kale, spinach, avocado, raspberries, and cocoa; 

                                1 cup broccoli

Snack (325 calories): skinny mocha, pieces of pie crust

Dinner (377 calories): 2 oz sweet potato, 1/2 c. oats with 1/2 scoop protein powder, 1 medium apple

Update on Monica

Almost a month ago, I published a blog about my sister, Monica.  To recap, she was facing many health issues, most stemming from morbid obesity.  At the time of the blog, her new fitness goals had been derailed because she fell and badly broke her ankle.

It has been four weeks since that fall.  The first two weeks, she lived at my house; after her surgery, she went back to my dad's house in Rochester to recuperate.  She is so proud that, despite not being able to do much physical activity, during her two weeks at my house she lost 17 pounds.  She lost another 7 in the next two weeks, bringing the grand total to 24 pounds!!!  She is diligently entering all her meals into the My Fitness Pal app on her phone, and since she can't put any weight on her foot for another four weeks, she has found some exercises online, such as chair Zumba.  

Today is her birthday, and I am so happy she's off to such a healthy start this year.  Happy birthday, Monica - I hope it's the best year ever!