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Fitness Goal Setting

Progress Alert – See How Far We Went in 3 Months on the Goal-Getter Package

Our three months on the Goal-Getter Package is complete! The Goal-Getter package is a package I provide that is designed to help my clients meet 3-month health and wellness goals. Since my husband and I both had goals for the New Year, we each started our own Goal-Getter package and we’ve been sharing the journey with you. Click here to read about it from the beginning. The common cold ran rampant through our house during the time we were supposed to complete our post-program assessment, so we’re a tad late, but here it is!

Did we achieve our goals? How far did we come? The Goal-Getter package includes pre- and post-measurements of body composition and cardiovascular health, muscular endurance, and flexibility. Read on to see how ours changed in the last 3 months!

Becki

  January 2017 March 2017
Resting pulse Elevated Normal
Resting BP Elevated Normal
Weight +7 lbs from my usual +0-3 from my usual (fluctuates)
Body Mass Index Normal Normal
Waist-to-hip Ratio Low risk Low risk
Body fat % Average Average
Cardiovascular fitness Fair Good
Muscular endurance (push-up) Very Good Very Good
Muscular endurance (curl-up) Excellent Excellent
Flexibility Good Very Good

 



 

Goal #1: Lose 7 lbs to return to my usual body weight
     • Use my daily food group checklist to stay within recommendations and get enough food from each food group each day.

How I did: For the first two months, the food group checklists worked well and I (mostly) stuck to using them. I lost 5 of the 7 lbs in the first month and then stalled out for month 2. To make sure I wasn’t inadvertently missing my nutritional goals with the food group checklists (which, by nature, are not as detailed as complete tracking), I started using My Fitness Pal to track my intakes for the last month. I also conceded that it’s possible my body just wasn’t going to lost the last two pounds – it has been about a year or two since I’ve weighed that much. As it turns out, I lost  somewhere from 4-7 lbs total, as I’m noticing my weight tends to fluctuate about that much. I’m calling it a win!

Goals #2-3: Decrease resting heart rate and blood pressure to normal ranges and increase cardiovascular fitness from “fair” to “good”
     • Complete 40-60 minutes of cardiovascular exercise (heart rate 115-155 bpm) 5 days per week

How I did: I’m most happy about achieving my goals with these numbers since they are important risk factors for cardiovascular disease! Doing the exercise was easier than I expected when I found the types of cardio I most enjoy. On rainy winter days, I have loved following cardio dance videos from Youtube…they are free and perfect for fitting your schedule in the comfort of your home. My standby favorite is The Fitness Marshall, but there are dozens of choices out there to spice it up with variety. As the weather improves, I’ll spend more time outside playing basketball, hiking, swimming, and kayaking. I definitely want to make sure to keep up these improvements!

 



 

Goal #4: Improve posture by stretching chest, hip flexors, and decreasing anterior pelvic tilt, while strengthening back muscles
     • Complete tailored yoga practice 5 days per week and strength training program 2 days per week

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How I did: I was so impressed with the improvements in my posture! Yoga has been rocking my posture world. My chest, back, and hips feel so fluid and you can see the difference throughout the three months in my progress photo. Check out this video for a couple of easy exercises you can do to work on your posture. My flexibility assessment also improved! It is amazing how much movement we lock up when we sit too much and don’t move. I definitely have work to do still in my chest and shoulders, which are stubbornly remaining tight, so that’s next on my list!

 



 

Charlie

  January 2017 March 2017
Resting pulse Normal Normal
Resting BP Normal Normal
Weight +15 lbs from his usual +0 lbs from his usual
Body Mass Index Overweight Overweight (remember how BMI doesn’t account for muscle mass?)
Waist-to-hip Ratio Low risk Low risk
Body fat % Poor Fair
Cardiovascular fitness Excellent Excellent/Superior (right on the line)
Muscular endurance (push-up) Good Very Good
Muscular endurance (curl-up) Excellent Excellent
Flexibility Good Excellent

 

Goal #1: Lose 20 lbs/Button wedding pants without “sucking it in”
     • Track intakes with My Fitness Pal, aiming for goal of 2000 kcal per day.

How he did: He lost 15 lbs, so he didn’t quite hit the 20 lb goal but he did return to his previous normal body weight. His clothes fit, he has more energy, and he didn’t have to buy new pants! My Fitness Pal worked great for him, and he continues to use it to keep himself on track.

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Oh, and check this out…

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Helloooooooo, wedding pants! And lookin’ handsome…might be time for a date night!

 



 

Goal #2: Increase cardiovascular fitness from “Excellent” to “Superior”
     • Follow the P90X workout program to do 60 minutes of exercise daily.

How he did: Charlie did great – and he bumped his cardiovascular endurance from “Excellent” to between “Excellent” and “Superior.” He’ll take it! Charlie nearly completed the P90X workout program, but reached a point where he was satisfied with his cardio and his weight, and opted to shift to a plan that involved more weight lifting about halfway through the last month. Charlie loves having more endurance and he feels great!

Goal #3: Improve flexibility from “Good” to “Excellent”
     • Do some yoga each day.

How he did: Charlie ended up compromising on this goal to do yoga only 2-3 times per week since P90X incorporates stretching into every workout. Sometimes he did yoga more often, sometimes less, but he smashed his goal and can reach farther on the sit-and-reach box than I can now!

Overall, we had fun and are so excited about meeting our goals. If you’d like to meet some goals of your own, give me a call at 360.358.3179 or schedule an appointment on my website! I would love to help you build the healthy foundation for the life you want!

 



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downhomedietitian

Healthy doesn't have to be hard.
Dietitian | Exercise Physiologist | Speaker | Youtuber

Becki Parsons
Get yourself on over to my YouTube channel for my Get yourself on over to my YouTube channel for my new video with 10 Tips to Steer Clear of Bad Wellness Advice - click the link in my bio to watch!
Sneak peek at some of the seasonal ingredients goi Sneak peek at some of the seasonal ingredients going into these delicious winter recipes in my upcoming video! You are going to want to make these comfort food dishes, trust me!
#Repost from @yourfitnessdietitian because I could #Repost from @yourfitnessdietitian because I couldn't have said it better my self! 👏🙌 Listen up for New Year's everybody!
As some of you surely have already noticed...I've As some of you surely have already noticed...I've rebranded - Dietitian on a Diet is now Down Home Dietitian! This change comes with a new and improved website, as well as the big news: a YouTube channel!
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I'll be switching it up from written content to video soon, and continue to deliver realistic, down-home wellness info. I'm going to bring you more simple, delicious, nourishing recipes cooked by a real person in a real kitchen. Nothing "gourmet" but the taste. I'll also be adding some gardening tips and you-can-totally-do-this workouts!
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My first video will be up in a few days!! For now, check out my new website at downhomedietitian.com and subscribe to Down Home Dietitian on Youtube so you don't miss out on all the fun new healthy things!

P.S. Every new website switch creates its own set of broken website pieces - I can use your help! Please let me know if you find any I missed so I can get right to work putting them back together!
One of the very, very important parts of my winter One of the very, very important parts of my winter routine is sitting unobtrusively at the top left of this pic: vitamin D supplements. Since we get a significant amount of our vitamin D through sun exposure, well...if you live where I live you know that's preeeetty iffy this time of year. That's something worth talking about because vitamin D is anti-inflammatory and needed for bone health, a strong immune system (sounds good right now, right?), and prevention of certain brain, nerve, and heart disorders.
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Well over half of Washingtonians are vitamin D deficient, particularly in the winter, and I'm one of them! I can't hang in normal ranges without supplementing vitamin D3 from October to April (my reading inside, non-gardening season 😂). Everyone is a bit different and the recommended daily amounts of vitamin D are still up for debate, but it's worth a look no matter where you live! Have your doctor check your vitamin D levels and if you're low, ask your doctor or dietitian for a supplement recommendation to give your body what it needs to serve you well! #vitamind #supplements
Merry Christmas Eve, everyone! My mom always said Merry Christmas Eve, everyone! My mom always said she knew she was a grown-up when she was more excited to give Christmas presents than get them. Tell me about the gift you had the most fun giving!
Winter breakfast recipe: Gingerbread Oatmeal 1/2- Winter breakfast recipe: Gingerbread Oatmeal

1/2-1 c. oats
2 shakes of cinnamon
1 shake each of ginger and nutmeg
1/2 tsp of vanilla extract
1 tsp molasses
1 Tbsp almond butter
1/4-1/2 c. (or more) water, depending on your preference
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Add plain or vanilla protein powder or serve with a protein for fullness and blood sugar balance.
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Mix and cook until oats are soft. I topped mine with chia seeds, bananas, and berries! Mmm...
Is there anything better than a simple breakfast t Is there anything better than a simple breakfast that came entirely from your land or the work of your own hands? ❤️
I'm learning to celebrate the beauty in everything I'm learning to celebrate the beauty in everything, so I wanted a nice little presentation for my evening snack. Because why shouldn't it be fancy and have all the cozy Christmas vibes? 
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Shout out to my alma mater @wsupullman for the most delicious apples ever! #cosmiccrisp #gocougs #winningtheapplecupthatmatters
Happy Halloween from the office of i'mPowered Nutr Happy Halloween from the office of i'mPowered Nutrition & Fitness! Seeing my awesome clients, wearing my kitty ears today!

I decided not to wear my full costume to work since I would need my husband for anyone to know who I am supposed to be! 😆 Any guesses? Have a great holiday everyone!
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