Wednesday, April 30, 2014

Meet a Member: Melissa T., Week 12

Week 12
April 29, 2014
Thoughts for the Week…
·        No weigh in for me this week. L My daughter participated in the All School Music Program, so I attended that instead.

·        Train Your Brain this week was very different than usual in that there were only about 6 of us with Marty. We sat in a circle and it just felt “cozy”. Marty posed the question, “If you could live in a world with NO failure, what would life be like?” I didn’t know how to answer that question. I think for some people it’s difficult to see ourselves with no failure in our world because it’s never happened before.

·        Marty also discussed dreaming and visualizing our dream. What is my ultimate dream for my weight loss journey? I need to figure that out because if I don’t know the direction I’m going, I can’t get there. What am I looking for? People tend to not have that ultimate dream and don’t end up accomplishing that dream because they didn’t know what it was to begin with! They get “lost” along the way due to not knowing what direction they need to be going. I don’t want to get lost on my journey.

WOD (Workout of the Day)
·        I work out with a group of teachers on Wednesdays and Fridays after school. Below is one of the workouts that we did:

·        TABATA (8 rounds of 20 sec work/10 sec rest)
o   Burpees
o   Sit-ups
o   Push-ups
o   Squat jumps

·        Go immediately to 4-400 meter runs
o   After each 400-meter run, rest for 2 minutes.

Ponder this…

·        Marty asked, “Would you rather be at an ideal weight and still deal with the mental food issues we you have or would you rather not have the mental food struggle and be okay with being overweight?” I hear a lot of people say, “It’s hard to lose weight”. True. But it’s also hard to stay fat and it’s hard to maintain weight. What’s your hard?

Thursday, April 24, 2014

Meet a Member: Arianna P., Week 11

All the stress of the past couple of weeks bearing down on me and all the things personally and professionally that have a May 1st deadline has wrecked my fitness regime. I have had so much to do after work that fitness and eating right as much as I can kind of hasn't happened. 

I knew that I wouldn't have the numbers I had last week, but I certainly was not expecting to gain 6 pounds. 

I am... I'm a whole lot of things right now. I have been overwhelmed with so much from every angle, it's hard to see the end of the tunnel. I know it's coming up, but I'm walking too slow or there are about a hundred construction workers adding to the end to screw with my head. 

All those old thoughts are creeping back in. "Things are too hard. Just quit. Who's gonna care? You're not worth it anyway." But I can't think like that. I can't give in. No matter how much I want to go to the nearest buffet and crown my sorrows until I puke.

I wanna give up, but I can't. Not this time.

Meet a Member: Melissa T., Week 11

Week 11
April 22, 2014
Before and During Pics

·        I guess this is the best I can do for a picture. It’s the best I can get an 8 year to take, anyway!

Thoughts for the Week…
·        I surpassed 30 pounds lost! I am down another 3 pounds for a grand total of 32.4 pounds so far!

·        At Train Your Brain, Marty discussed “Motivation”. He warned us at the beginning of class that we weren’t going to leave that room saying, “Woohoo! Let’s go take over the world!” Needless to say, he was correct. At the end of class it was silent. I, for one, was contemplating everything Marty said. First of all, I learned that there is negative motivation and there is positive motivation. One form of negative motivation would be not liking the way you feel/look which can shake you up a little to get you moving towards a goal of feeling better. Positive motivation consists of doing something that makes you feel good. Many people on a weight loss journey, myself included, begin with negative motivation. Negative motivation can lead to positive.

·        Marty also talked about extrinsic versus intrinsic motivation. Extrinsic motivation is doing something to get rewarded for, whereas intrinsic motivation is finding those pleasures of eating healthy because it makes me feel good. My journey so far has been primarily because of extrinsic motivation. I’ll be honest and say that I eat up (no pun intended) all of those “Good Job” and “Keep it Up” messages. Is that a bad thing? I don’t know. But it makes me wonder why I’m doing all of this hard work. Is it because I want to get rewarded? And if so, what is going to happen when I have a week when I don’t lose anything, or worse yet, gain? I’m hoping that as my journey continues that this extrinsic motivation will lead to intrinsic so that I truly am doing this for myself because it makes me feel good.

·        It is my job to put myself in a position that makes it more difficult for me to fail. Great advice from Marty!

WOD (Workout of the Day)
·        I work out with a group of teachers on Wednesdays and Fridays after school. Below is one of the workouts that we did:

·        50-40-30-20-10
o   Squat jumps
o   Plank pull through
o   Skaters
o   Jump rope/Double Unders (if doing single jumps, multiply the reps by 3)
o   Tricep dips

Ponder this…

·        Another reminder how negative/extrinsic motivation can lead to positive/intrinsic motivation.  

Tuesday, April 22, 2014

Meal Planning with Dietician Jessic Wegener RD, CSSD, LMNT

Planning is half the battle….How do you know what you are eating for dinner tonight?

Oh no… the dreaded words… MEAL PLANNING! I bet many of you cringe at the mere thought of doing meal planning. But honestly it doesn’t have to be done a certain way and whatever works for you is what is best. There is no right or wrong way to meal plan. The most important thing is doing some type of planning or thinking ahead. Because when we are left to spur of the moment food decisions, most times the eyes and stomach over ride what you are wanting for health!
 I ask clients all the time if they are meal planning and most of them say “no”. Then I ask well… “How do you know what you what you are eating for dinner tonight?” They say something to the fact of “I thawed out some meat last night” or “I put chicken in the crockpot when I went home at lunch”. My response to them is then “yes you are meal planning”. They just didn’t realize it because they weren’t sitting down once a week and writing out the menu. So how does this whole meal planning thing work?
Here is how to get started
Determine what meals you need to plan, not everyone will plan 3 meals and 3 snacks a day. Identify which meals you tend to struggle with the most. Your struggles can be identified by meals you tend to over eat at, meals you skip or meals that you end up eating out, driving thru or ordering in for.  Some people need to plan breakfast others may need to plan dinners… some may need to plan snacks. Plan what matters to you.
What to consider when planning
Who will be eating the meals, who will be cooking the meals? What activities are planned for that day/evening, what is the weather predicted to be? Weather, you might ask. Well if it is nice outside than grilling is a quick healthy way to prepare your meal. What are your health goals? Determine your budget, are you going to use coupons, check the local grocery ads and try to use current food inventory.
Some families do well with structure and consistent meal themes ie. Italian night, Mexican night, etc. It can also be helpful to involve family members. Research supports when family members help plan the menu and cook the food, they are more likely to eat the food they prepare.  You can do this by assigning certain people to cook on specific nights ie Monday night is Dad’s night to cook which can make it easier for Dad to remember when it is his turn.
I recommend families move away from Friday pizza night to Friday sub sandwich night or Salad bar night. There is nothing wrong with planning a night or two out to eat especially those who are busy in the evenings. Just because you eat out doesn’t mean you are eating unhealthy or overeating, it is all about what you choose to eat and when you choose to stop eating it. I recommend clients try to eat out 3 times or less per week as this equates to only 14% of their total nutrition intake for the week when they are eating 21 meals.  Here is a menu planning outline that can walk you through the steps and web sites for more direction.
Menu Planning Outline:
·         Find a day each week/month to plan meals __________________________________________
·         Prioritize and make TIME to do it!
·         What meals, how much time do you have each day, what is the schedule for the week, etc… ______________________________________________________________________________
·         Who will be eating, what family members will be around
·         Who will be cooking the food
·         Get the family involved in the process, theme nights or people nights
·         Get the grocery ads, coupons, and online deals           
·         Do inventory at your home
·         Keep a Coupon Book/check online coupons
·         Pen & Paper
·         Computer spread sheet
·         Website planning  & phone Apps
o – 5$ per month
o – 4.95  per month
o – 7$ per month, has app for smart phones
o online and phone app for grocery lists & meal planning

Do:  Make menu & then make your grocery list based off of your menu

As mentioned before meal planning done right is whatever works for you. You may have to try several methods before you determine what works, so don’t get frustrated if planning a week at a time doesn’t work. Just try a different method of planning and see what is easiest for you. Some weeks I plan more than others, so be flexible with it. As long as you are thinking ahead you can have the power to make healthy choices and be in charge of your nutrition.  
This article is written by Registered Dietitian Jessica 
A. Wegener RD, CSSD, LMNT you can contact her at , 402-669-2705 or visit for more information on Jessica and her services. She will be at Square1Club every 4th Wednesday of the month for one complimentary 15 minute session.


Thursday, April 17, 2014

Meet a Member: Melissa T., Week 10

Week 10
April 15, 2014

Thoughts for the Week…
·        No pic this week…I couldn't get my daughter to take one that I liked. Next week…promise!

·        This week I am down 2 more pounds for a grand total of 29.4 pounds so far!
·        Last Saturday my husband and I went out for a surprise 50th birthday party. I had a few alcoholic beverages, but then switched to water. I did not eat any of the food that was provided or any cake. I was very proud of myself on how mindful I was!

·        I started getting a cold last Friday and I can certainly tell my body isn’t quite up to par because I don’t feel as strong or that I can exert that extra oomph when working out. One excuse many people use to not working out is they don’t feel well. That thought actually crossed my mind last night before I left my house. I ignored it and went and did the workout anyway. It made me feel better in the long run!

Wednesday Workout
·        I work out with a group of teachers on Wednesdays and Fridays after school. Below is the workout that we did tonight…it was tough!

·        20 minute AMRAP (As Many Rounds As Possible)
o   15 kettle bell swings
o   15 push ups
o   15 sit ups
o   15 spider walks or goblet squats

Ponder this…

·        Being mindful of everyday food choices and journaling have been the two things that have worked so well for me so far in this journey. 

Wednesday, April 16, 2014

The Diet Conundrum - Eating too little is just as bad as eating too much!

Yesterday Yahoo News posted an interesting article about something many of us struggle with - finding the right balance of how much to eat. While we all know that eating too much is harmful to our weight loss journey, you might not realize that eating too little is ALSO harmful!

Eating too little can cause weight gain by: slowing down your metabolism; affecting your hormones and thyroid; and boosting your cravings, thus increasing the chance that you will binge eat.

So the next time you are thinking about skipping a meal to lose weight, please reconsider!

Meet a Member: Arianna P., Week 10

My personal issues keep amounting, but I keep working out. My days at the club have gone a little lax, I think. I finally got into coming Monday through Thursday, but it's been a little harder recently. 

I started my grad classes again, so I can't work out on Saturdays (class is from 8a-5p). I've had appointments and homework that has taken priority these past two weeks. This month it's going to be full of deadlines of various things that will determine my future. This will really be they time where I have to make sure my ducks are in a row. I have to go to class, get my homework done, deal with all my personal issues, eat right, work out, AND not let this gravitational pull of stress make me say "Screw it," and fall off the wagon. 

I'm down more than 20 pounds now. I don't want to backtrack. That is not the motivation I need.

Friday, April 11, 2014

Meet a Member: Arianna P., Week 9

Week 9: Call Me Cecil

I thought of the classic tale "Moby Dick" for this week's blog. If you aren't familiar with Looney Tunes, the writers did a few "Tortoise and the Hare" cartoons, pitting Bugs Bunny against Cecil Turtle. Cecil might be slow on his own, like most turtles and tortoises, but he's also smart and tricky. In one cartoon, while Bugs races off, thinking he's leaving Cecil to eat his dust, Cecil pushes a button and his shell transforms into mini jet packs and he roars past Bugs. In a different cartoon with Cecil and Bugs, Bugs decides that aerodynamics and a streamlined figure are what gives Cecil an edge. So he makes a shell and tucks his ears under a swimming cap to run faster. But some gangster rabbits, who want to sabotage Cecil, attack "turtle" Bugs, letting "bunny" Cecil win the race. 

I know, I went a long way for that one. How does this relate to me? Despite setbacks (money problems, student teaching business, etc.), losing my "shell" (family and personal stuff), and the gangster bunnies (all those things negatives that life can bring), I'm still working out. Still trying my best to eat right, despite the stress. Still losing weight. Still running my race, the tortoise way. 

So... call me Cecil. =)

Meet a Member: Melissa T., Week 9

Week 9
April 8, 2014

Thoughts for the Week…
·        This week I am 2.6 more pounds down for a grand total of 27.4 pounds so far! It’s so crazy to think that it’s only been 2 months ago today that I started this amazing journey at Square One. When I texted one of my girlfriends my loss for the week she replied back, “Wow! It’s crazy to think you have lost the amount of weight of my daughter…she is 29 pounds.” That is wacky…I’ve lost a whole toddler off of my body! Next week…new “during” pic!
·        I took Marty’s advice and ate a tablespoon of peanut butter at night if I hadn’t made it to my minimum number of calories for the day. I was a little nervous that in doing that I wouldn’t lose as much weight, but it seemed to work out just fine! It seemed like I had to eat A LOT of peanut butter during the week. This week I’m trying to incorporate an after school snack so I don’t have to eat so much PB.

·        I went to the Tuesday Train your Brain class this week instead of my usual Saturday morning class. Usually what is discussed on Tuesday is repeated for the following Saturday class. That didn’t happen this week, so I listened to the de-stressing segment again. Maybe there was a higher power behind that thought I needed to hear that one twice!

Wednesday Workout
·        I work out with a group of teachers on Wednesdays and Fridays after school. Below is the workout that we did tonight…it was tough!

·        Round 1
o   Run 800
o   100 yd walking lunge
o   40 mountain climbers (each leg counts as one climber)
o   40 sit-ups

·        Round 2
o   Run 400
o   75 yd walking lunge
o   30 climbers
o   30 sit-ups

·        Round 3
o   Run 200
o   50 yd walking lunge
o   20 PUSH UPS
o   20 sit-ups

·        Round 4
o   Run 100
o   25 yd walking lunges
o   10 PUSH UPS
o   10 sit-ups

Ponder this…

·        One of the ways to de-stress that Marty talked about was to relax our expectations we have for others. We can only change our own thinking and behaviors, not anyone else’s. The woman in this picture clearly needs to come sit in on the “How to De-Stress” segment of Train your Brain!

Meet a Member: Melissa T., Week 8

Week 8
April 1, 2014

Thoughts for the Week…
·        This week I am 3.2 more pounds down for a grand total of 24.8 pounds so far! Hopefully I’ll make the 25 pounds lost next week!
·        I had 3 stars and 4 star minuses for the past week. Marty wasn’t happy about the star minuses. That means for 4 days out of the week I did not eat the minimum number of calories that I should have. He reiterated that it’s important to eat at least the minimum number of calories that your body needs so you don’t start losing the lean mass (muscle) that you want to keep. The pointer he gave me was to eat a tablespoon of peanut butter at the end of the day if I’m below my calories. That tablespoon of PB has about 100 calories in it and it’s full of protein. So we’ll see how this week goes.

·        In Train your Brain this week we discussed stress and how it is normally caused by unrealistic expectations of ourselves and of others.  During our class I really couldn’t think of situations that cause me to feel stress. Crazy, I know! I get a little frantic in the mornings when I have to tell my children repeated to HURRY UP, but once we are out the door and on our way that frantic feeling has dissipated. I don’t think I would consider that stress. I think I now have concluded that Mondays at school cause me STRESS! They usually a bit hectic with making sure everything is ready to go for the week. That part isn’t the issue. The issue lies within the fact that the students look back at me with blank stares because they’ve all stayed up way too late on the weekend and they are tired! Asking a question that virtually everyone should know the answer to and I see ZERO hands raised and 24 pairs of hollow eyes. Grrrr!! So here’s where I’m going to practice what Marty taught us. I need to remember that I have little to no control over other people (students, parents). I can change my own thinking and behavior, but NOT theirs. So instead of becoming Mrs. Crabapple when I’m asking questions and getting no response, I’m going to change my own behavior to elicit a better response from the students. How will I change my own behavior? I have no idea, but I’ll figure it out!

Wednesday Workout
·        I work out with a group of teachers on Wednesdays and Fridays after school. Below is one of the workouts we did this week…it was tough!

o   3 rounds
§  50 pushups
§  50 sit-ups
§  50 squats

Ponder this…

·        I couldn’t decide on which quote to choose for this week, so I’ve included two. About the first quote…just like Marty said about how we can only change our own thinking and behaviors, if there is something we know we can’t changes we have to change how we react. That much we can do. About the second quote…it’s just a good reminder. Sometimes a great laugh can brighten the mood! Last night I laughed so hard at something that my husband said that I was crying. He didn’t intend for it to be funny, so he gave me bird because I was laughing at him. After he gave me the bird, I laughed some more!! 

Plus Size Modeling: Creating a New Normal

We stumbled upon this interesting Indiegogo fundraising campaign recently, and thought it deserved some discussion. Two filmmakers are trying to create a film that follows the lives of a few plus size models, along with exploring the definition of plus size modeling and finding a way to combat discrimination against plus size individuals. See below for a link with all of the details:

At Square One, we are always on the lookout for ways to both improve the health of People of Size, as well as create greater social awareness of the continued discrimination that People of Size face. Do you believe that this campaign will be good or bad for People of Size? Does it help bring awareness to issues People of Size face, or do it just reinforce stereotypes?

Let us know in the comments below!!

Thursday, April 3, 2014

Meet a Member - Arianna P, Week 8

Unfortunately, this week has been so stressful for me. I've had a lot going on, personally and professionally. I am on track to finally do my last semester of school during the summer and student teach Fall 2014. When you student teach though, you pay to work. How does someone pay their bills when they student teach and are not your average undergraduate student who lives at home or in the dorm? Good question (let me know if you have an answer)!

With all of that and other things going on, I did not work out as much as I wanted to. Monday came and I could get back on track. We did this complex or cycle of exercises that were fun (did I just say exercise was fun?!?) and challenging. The complex was a burpee down, rows with weights, burpee up, bicep curl, squat, and a press up. That was one. We did a sequence of 10 followed by 10 jumping jacks. Then you did 9 complexes and 9 jumping jacks until you got to one. My arms were so sore! It's been a while since I felt soreness like that, but it was awesome. I ended up being kind of a leader for a new member. He followed with me and we finished together. He rocked it out and I felt more confident in my abilities, too.

I have found that even when I'm stressed, working out helps. And I haven't let the stress make me make bad food decisions. I still lost 2 pounds this week. Keep on keepin' on!