How have Mr. and Mrs. Dietitian on a Diet fared in one month on the Goal-Getter Package?
Can you believe we have been goal-getting for a month already? It’s crazy! Here’s how we’re doing:
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’m doing: I have been using my food group checklists (and loving them – they are so quick and easy!) and I’ve lost 5 lbs so far. Only two to go! The checklists make way more sense for my lifestyle right now than using a food tracker like I have in the past. They give me plenty of flexibility while still keeping me accountable. I think being home a lot makes it easier because I usually have access to something from all five food groups.
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’m doing: I’ve probably averaged 4 1/2 days per week but I’m hitting my heart rate goals and I’m enjoying the cardio options I have selected. Most often, I’m doing Youtube cardio dance videos because they are convenient and so much fun, but it’s been beneficial to have alternatives for the days when I’m just not feeling the dancing.
Consequentially, my resting heart rate is normal! I haven’t had my husband check my blood pressure or re-tested my cardio yet, but I’ll do that at the end of the plan. The lower resting heart rate is a good indicator that my cardiovascular fitness has improved – plus the workouts are getting easier!
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
How I’m doing: Again – I’m probably more often hitting 4 1/2 days on the yoga than five, but I’ve done pretty well. The strength training is pretty quick and simple so I’ve been incorporating that more than 2 days per week. I took a comparison picture – not expecting too much difference only one month in – and I was really impressed with the improvements!
My head is higher and not so far forward, my spine is in better alignment, and my hips are further back. My pelvis tilts less (still have a ways to go) and shoulders still roll forward but not quite as much!
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’s doing: Charlie has been faithful with his tracking and though I don’t think he loves the discipline of doing it, he does love the accountability it gives him. He tracks as he goes and makes decisions for the rest of the day based on where he’s at. So far, he’s lost 11 lbs!
I swear I did not intentionally make the “before” photo have poor lighting!
Goal #2: Increase cardiovascular fitness from “Excellent” to “Superior”
• Follow the P90X workout program to do 60 minutes of exercise daily.
How he’s doing: He’s working out like a boss! Charlie has been doing P90X daily and if he feels like one of the videos was too easy, he tosses in a second cardio video and does two-a-days! He’s insane, but it works for him and he’s enjoying it. He’s definitely noticed that the videos are getting easier as he goes along.
Goal #3: Improve flexibility from “Good” to “Excellent”
• Do some yoga each day.
How he’s doing: Charlie has compromised to doing yoga three times weekly, and has definitely noticed a difference in his flexibility. He can put his hands flat on the floor in a forward fold now!
We’re excited about getting our goals! If you’ve got some goals you’d like some help getting, check out www.impowerednf.com for more information about meeting with me to set up your wellness plan!