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

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

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

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.

Oh, and check this out…

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!

My husband and I are two months in to goal-getting! Here’s an update on how we’re doing:

Becki

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: As you may have read in this post, I put on about 3 lbs throughout this month and I have since lost them again. So overall, this month has been basically a wash as far as weight and I’m still about 1.8 lbs above my previous normal. I’m thinking a couple things: 1) I may switch temporarily to a more detailed form of tracking intakes (like My Fitness Pal), just to make sure I’m not missing my goals without realizing it. 2) My body may be happy at this new weight. I won’t try to force it, and my weight is in a healthy range and not negatively affecting my health. If it doesn’t want to go down any more, that’s okay with me!

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: Pretty well overall. I haven’t been missing days, but I’ve had a couple of days of workouts that have been cut short by a tighter time schedule. I recently had my blood pressure checked and it was normal! Yippee! I can definitely tell that my cardiovascular fitness is improving because I’m having to increase the intensity of my workouts to hit my heart rate goals. Plus, I made it up and down “the stairs” 10 times the other day! I had hoped to do that by the end of the three months, but I hit that over a month early! I’m so happy with the improvements in my cardiovascular fitness.

A few months ago, it snowed here and my family and I went out to have a snowball fight. I had only run around for a few minutes and my chest was tight and I was pooped. Three weeks ago it snowed again, and this time, I snowball fought with the best of them (my family is just a tad competitive) for 20-30 minutes with no trouble at all! That was very rewarding and a sign that I’m heading towards my “end game” of never having my fitness (or lack thereof) hold me back from anything I want to do.

Goal #4: Improve posture by stretching chest and 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: I’ve been consistent with my yoga and I’ve been also completing some yoga challenges on Instagram that have been a fun addition to my normal practice.

My before-and-after pictures were really fun this month! I noticed primarily a HUGE difference in the position of my shoulders between February and March. Look how much less rounded they are! I’m so pleased with that. You can also see that each month my back is slightly less arched and my pelvis is slightly less tilted forward. It’s so crazy how you don’t notice the differences in your posture until you line the pictures up side by side.

Charlie

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 continues to track every day. He finds it gets easier as time goes on to stick with using the app to track. It became a habit for him and he never forgets. Occasionally he intentionally decides to eat more than his caloric goal, but it is not very often and he still tracks it for awareness, accountability, and consistency. Tracking is definitely not right for everyone, but it’s working for him. He lost another 4 pounds this month for a grand total of 14 pounds. He hasn’t tried the pants yet – he’s saving those for the end of the goal-getter package!

Can you tell he had just woken up in the last photo? Haha!

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 is doing well and staying consistent, but definitely ready for the P90X program to be over. He is finding the P90X videos to be very time-consuming and don’t leave enough extra time for other activities like weight lifting.

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 says his flexibility is WAY better than it used to be, which makes him feel better all the time and improves his workouts, posture, and the feel of his joints.

We’ve got one more month of our goal-getter package before we run all of the fitness and body composition testing again to see how far we’ve come! Check back to see how we did!

Want help meeting your own goals? Visit www.impowerednf.com for more information about meeting with me to set up your wellness plan!

Looking to improve your posture? I’ve been working on it for the last few weeks and I can tell you that it’s worth the effort! My back, shoulders, chest, and hips feel so much better! Check out this video for 2 quick and easy exercises you can do each day to improve your posture.

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Can you believe we have been goal-getting for a month already? It’s crazy! Here’s how we’re doing:

Becki

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!

Charlie

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!