"I not only feel better, but I actually can see a difference when I look at some new photos of me"!
FRAMEWORKS FIT
CHALLENGE!!!
This is Frameworks Fitness version of the Biggest Loser!
Follow my client Susan's "Lifestyle Change" journey. Susan, is ready and up for the very PUBLIC challenge.
We can follow Susan's weight loss, and fitness gains as she shares her experience with us all! Each week, Susan will be posting her journey and give us an update of how she is doing. Not only will Susan share with us her weekly weight, but she will keep us informed of all her accomplishments and struggles.
SUSAN SPEAKS OUT
"I have struggled with my weight for years. I didn't always have a weight problem. I was always slim and active. Three children later, a busy lifestyle in the food industry and lack of consistency with my efforts have put me where I am. I know how to eat healthy and workout properly. The problem is I only follow a healthy lifestyle 50% of the time! My dedication to my healthy lifestyle always seems to falter. I am ready to do this 100% and even make my journey PUBLIC! Each week I will update my weight, obstacles and accomplishments on the website. So here is where I begin!"
- STATS
- March 1, 2008
- 170 pounds
- 41.5% bodyfat
- chest-41 in.
- waist-35 in.
- hips-42 in.
- thighs-25.5 in.
- arms- 14 in.
- calves- 14.5 in.
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SUSAN'S JOURNAL
MARCH 14, 2008
Well....I thought I had an amazing week, great workouts and good food
choices. When I went to Marla's for a weigh-in, I was a little disappointed with my weight loss. I felt like I had lost more than the two pounds I did. However, Marla was pleased with my first week! She went over my food journal with me and felt that although I was making good choices, my portions were too large!!! So now I really have to be aware of how much I am eating. I can't believe how wonderful I feel from clean eating...I have so much more energy and am not sluggish at all, too much sugar really does slow us down. I read this quote in a magazine and I love it...."It's better to have a body in shape than to obsess about the shape of your body".
Until next week,
Susan
MARCH 20, 2008
I was excited for my weigh in, and my “never know what I’m going to do workout” with Marla! Well, this week was great, I lost 2.6 lbs and I feel wonderful!!! I worked so hard at the gym this week and made smart food choices. I felt so strong and focused. Marla put me through a great leg workout, we didn’t use any weights, just body weight! When I left the studio my legs were like rubber!
I still need to work on my meal planning. I find at times it is inconvenient
to eat 5 times a day. This is where I need to improve. Marla reminds me that it will help my metabolism and weight loss.
Keeping up with my food journal is not always easy, but a must for me!!! My goal this week will be to eat when I am supposed to and write it down in my journal. I better, as I am expected to show it to Marla! I am sure I will be tempted on Easter Sunday to just have a “little” taste of a chocolate bunny. However, for me, this is not an option. Eating one ear will lead to the other ear, which will lead to not stopping until the little guy is gone! This year I will save a bunny!
Happy Easter,
Susan
March 28, 2008
Well, week 3 and I feel great!! Once again, I was excited for my weekly weigh-in, and am happy with the results. I am down 2 more pounds! I DID NOT EAT any chocolate on Sunday and was really surprised that it wasn’t that hard. I find the warmer the weather the more excited I am about my new life style change. It also means shorts, tanks and yes....bathing suits!
My biggest challenge is still meal planning, and eating 6 times daily, but I
am getting better.
Happy Spring,
Susan
APRIL 3, 2008
This week was not as exciting for my weigh in. I followed my program as usual but "caved in" to a food craving! This of course resulted in a one pound weight loss. I realize that staying on program 100% is important at this stage of my lifestyle change. Not just for weight loss but to keep me focused. The reason I say this is because one little "cheat" seems to lead to another and then another and another! My goal this week is to stay on track, eat clean 100% of the time and I know next weeks weight in will prove that I am capable of being in control.
Until next week,
take advantage of the warm weather and enjoy a walk!
Susan
APRIL 11, 2008
When I stepped on the scale this week, I was shocked to see I only lost one pound. I had such a great week, and feel like I lost 10! I know I shouldn't be so focused on the "number" but that is all that I have ever used as a measurement of my success. Before I stepped on the scale I told Marla how wonderful I feel (aside from my sore muscles!) I always seem to let the number that pops up overshadow the truth of my feeling of success. I had a great week, I must realize that a one pound loss is a loss. I am reminded that it is a true fat loss, not water weight loss. I admit, I want to see huge weely pound loss like the contestants on the tv show The biggest Loser. Marla reminds me that their lives right now are working out, eating clean and focusing on just their bodies 24/7! I am getting closer to my goal of living a healthier life!
Until next week,
Susan
APRIL 18, 2008
Are you loving the warm temperatures? Is it making you excited for a new spring wardrobe? It sure is for me! I have reached my 1st goal...I have lost 10 lbs, what a
great feeling. Now I will focus on the my next 10! Going for my walk now to enjoy this beautiful day...then I may just go pick up a few new SMALLER items for my warmer weather wardrobe!
until next week,
enjoy the weather
Sue
APRIL 24, 2008
I did it..I am below 160 pounds!! I am very excited that my weight is in the 150's...it has been a long time.
My workout's are going really well. I know that each and every day includes a trip to the gym. When I missed a day this week (due to poor time management) I really missed it!
My biggest challenge is still the 4 letter word F O O D..my choices are good, but my portions are too large at times.
With the warm weather the delicious Smirnoff coolers are tempting, but for now they will be on hold!!!
until next week,
Have a great week.
Susan
APRIL 30, 2008
Another week...another pound! I am losing steadily and properly. I feel better each and every week. This has really become a lifestyle change for me. I am always expecting to lose more pounds per week and when I see the results of my hard work, I am disappointed. Marla reminds me that I am losing fat pounds and increasing lean body mass. This will prove to be a permanent weight loss and the struggles of maintaining my weight will be a breeze!
My goal this week is to at least remain the same weight as I am on vacation and living my new lifestyle.
Until next week,
Aloha!!!
Susan
MAY 16, 2008
I am home from a weeks vacation and am so proud of myself. I didn't lose any weight, but I ALSO didn't gain any while on holidays either! That was my goal for the week, and I did it!!!!! I enjoyed delicious meals, some decadent desserts and red wine, all in smaller portions..ok maybe not the red wine! I worked out several times during the week. Something I haven't done on previous holidays. I am so glad I did because now I know I can enjoy a holiday and all the extras that go with it. I am back on track this week, which of course means clean eating and no red wine,(not as much fun but necessary). I have also begun BOOT CAMP! It is so much fun but challenging. I am working really hard and loving it.
Enjoy your long week-end!!
Until next week.
Sue
MAY 22, 2008
Have I said how great I feel? Yep, guess I have! Another successful week of working out and eating healthy makes for positive change. I have finished four Boot Camp sessions. What a great way to start my day. Who wouldn't want to get up at the crack of dawn, meet up with some other crazy women and work our butts off in the crisp morning air! All joking aside I love it! We have so much fun, but it is a challenging workout! It feels so good on the drive home knowing I did my full body workout for the day and it is just 7:30AM! I lost another pound this week but quite honestly it feels like 5! Oh and just as a little plug here for myself....I am going to Ottawa this weekend to run the Half Marathon!
Have a healthy weekend,
Sue
MAY 30, 2008
Another week, down another pound!!!!
I did it, I completed my 1st half marathon!.... what a blast it was!! I have always had a half marathon on my "bucket list", but never thought I would attempt that challenge, now I know anything is possible!!! It may have been my first half marathon but most certainly not my last!
I had another great week at BOOT CAMP as well as a healthy clean week of eating. I always hope for more of a weight loss, but taking off 1 or 2 pounds a week
is the proper way and I know I won't gain it back!!!
until next week,
Susan
JUNE 5,2008
What a morning!! We had the best work out ever at boot camp Ican't believe it was the final session...it was amazing Today was an obstacle course and my body is still reminding me of the challenge. I had another great week, and it showed on the scale, as I am down 2 pounds! My food journal was incomplete and I really need to keep it up to date. It keeps me accountable and the days I don't write in my meals I don't count the "little extras". The more I stick with my program the quicker the results. I set a new goal at todays weigh in to keep me focused! Marla reminded me that I have already reached several of my set goals and it was time to make a new one. Goals keep you motivated and accountable. I don't just choose a goal either. In marla's words, "A goal is only a wish until you write it down!" My new goal (I am writing it down right now,lol) is.....By the end of June I will update my weight and measurements for the world to see!
WHAT IS YOUR GOAL?
have a great week,
Susan
JUNE 12, 2008
Another two pounds down! I am getting closer to my goal... It seems to get easier as I continue my new habits. I have increased my cardio because I love it(actually, because Marla said I have to!) It certainly works because it offset the llittle treat I had on the weekend!
Until next week,
Susan
JUNE 19, 2008
Nothing exciting to report this week. I am up two pounds. I enjoyed way too much this past weekend. I let my guard down at an event I was at. I did not stick with my plan of enjoying one glass of wine, instead I gave in to the sweet high calorie coolers! This led me to make food choices that were not the best. Needless to say, I am disappointed in myself. I need to remember something Marla says.."Nothing tastes as good as being healthy and fit feels!"
JUNE 26, 2008
Today was a good day! Marla took my measurements. I am so pleased with the results. I lost a total of 15 inches!! I knew from the fit of my clothing that I have changed but to see the numbers really makes a difference and keeps me motivated. This is a good thing because I am off on holidays and will need to be careful and make good choices! I know this will be a real test! I will be checking in with Marla when I return and will be having my bodyfat/weight taken....SO I HAVE TO STAY ON TRACK!!! Check my results including all my updated measurements in a few weeks!
JULY 17, 2008
I AM VERY PLEASED WITH MYSELF!! I was not only weighed today but I had my bodyfat tested once again. When I began working with Marla my weight was 170 pounds and I was at an unhealthy 41.5% bodyfat....I AM NOW 155 pounds! but more amazing is my loss of bodyfat!!! I am now 30.5% bodyfat. I feel better, look better, live better. I am so close to reaching my ultimate goal. I feel inspired by todays results and that gives me the motivation to continue working out(even in this heat!) When I returned from my morning run my face was bright red and I was boiling hot but I still felt amazing!
Enjoy this heat because before you know it....
until next week,
Sue
JULY 25, 2008
Well, I am not very happy with myself. I have gained 2 pounds and I can tell you why...I have been enjoying too many cocktails! So my goal this week is lose the 2 pounds. I will enjoy a glass of wine only once this week and I am saving it for Sunday.
Have a great weekend
Susan
AUGUST 2, 2008
I am finding the summer a really hard time to lose the weight and stay focused on my program. The problem is all the great BBQ's and outdoor social events. Too many temptations!!! I did lose this week, 1.5 lbs and am very happy!! I know if I didn't continue with my exercise program I would be in real trouble. So enjoy the long weekend and eat smart!
Susan
AUGUST 20, 2008
I am still sitting at the same weight. I guess that is a good thing, at least I am not gaining! I am looking at the positive side of my results over the past month. I continue to workout and am following my fitness program. This definitely proves that the workouts make a big difference! It reminds me that I am still working on my overall health and stops me from completely going off track. I am spot on all week, but still find the weekends a challenge! My goal over the next few weeks(I am away) is to workout 5-6 times a week, drink my water, and put the new lifestyle skills I have learned to use! I will blog again the first of September!
Susan
SEPTEMBER 9, 2008
With summer over it is now the time for me to get back on track!! I have continued to keep my exercise program going 110%..which has been a good thing because at my weigh in today I didn't gain any weight...but...I didn't lose any! My goal is to write in my food journal and get back on track with my food choices. I have made some major lifestyle changes and really do feel great! Enjoy what is left of the warm weather.
Until next week,
Sue
SEPTEMBER 19, 2008
Back on track and loving it! Feels good to be eating clean and not swaying from my program. I am down a pound since last weigh in. I enjoy my morning runs now that the fall is here. It is so fresh and crisp in the morning, a great way to start my day!
until next week,
Sue
SEPTEMER 26, 2008
I have been enjoying this beautiful fall weather, and taking advantage of my outdoor running. My weight today remains the same. I am setting new goals today to help inspire me to continue with my clean eating. I have not focused as much on losing weight as making this a lifestyle change. I feel I have created a great new thought process of making good food choices. HOWEVER, yes the big HOWEVER...My portions are obviously too large. Healthy food even in large amounts still count! A calorie is a calorie even if it is healthy! My goal is to reach my goal weight by October 31st. So, that being said I will watch my portions and make it happen!
until next week,
Sue
Make sure you read my column ASK MARLA in the Guelph Mercury ENJOY section! Click here to see what it is all about!
ASK MARLA