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how to lose 10 lbs

How To Lose Those Last 10 lbs

By | Behavior Change, bootcamps, Cardio Workouts, Mindset, Transformations, Uncategorized

Jenny Before Bootcamp

I would like to share with you a story about a bootcamper who came, not in bad shape.  She was pretty healthy, weight was within normal healthy range and she wasn’t experiencing many negative things with her body.  But like many that come to Fit Fun Bootcamp or do the Fit Moms For Life DVD, they are looking for more.  They aren’t just content with being in decent shape.  They want to see what they are capable of, and through that process learn a lot about themselves.  I would say this describes at least half of the clients that I work with.

I also like Jenny’s story because it shows how changing your body composition, ie gaining muscle and losing fat can really show in the before and after pic. Keep in mind, Jenny only lost 10 lbs, but I bet it is closer to 15-18 lbs of fat loss.  I am proud of you Jenny, keep up the great work!

Enjoy!

I started Fit Fun Bootcamp in May 2010 after deciding I had settled for being in “okay” shape for too long. At the time I was pretty active and ate what I considered to be a mostly healthy diet, but I was definitely not pushing myself to be as healthy as possible, even though I did have the time and resources to do so. I realized I really had no excuse for NOT being in excellent shape and determined that I needed to change that. Soon after this realization, I saw Dustin on the local TV morning news and was compelled to check out the website. Reading all the inspiring testimonials is what sold me on trying Bootcamp.

The first class was definitely an eye-opener for me. I learned that I was nowhere near as fit as I’d previously thought—while I could run a mile or two with relative ease, I discovered I couldn’t do a single push-up on my toes, and more than 10- 15 seconds of burpees or mountain climbers made me significantly winded. Even though that first class was very challenging, I didn’t hate it and recognized that it provided the extra intensity and “push” I needed and was looking for.

After completing the first month of Bootcamp, I could see tangible changes in my muscle tone, strength, and overall fitness, but the scale had not budged at all. This was disappointing, as I felt I’d been working really hard. However, I really had not changed my eating habits at all (I’d naively thought I wouldn’t need to). Acknowledging this was likely impeding my progress, I started really paying attention to what I ate and trying my best to eat clean (no refined carbs, a lot fewer processed foods, primarily low-sugar fruits and veggies, and a lot more protein). After just one week of doing this, I lost four pounds! This was the proof and motivation I needed to continue the healthy eating, and by August 1, I had lost 10 pounds and a couple inches from each measurement, and had also gone down about two sizes in clothing.

I continue to see positive changes in my body now, even though my weight has been consistent for awhile. I may not be losing weight, but clothes seem to fit me better and better with each month that passes, and I’ve had to purchase a lot of new clothing since the summer to replace the old stuff that is now too big. Recently I even bought a pair of skinny jeans and a pair of jeggings, two things I certainly would never have purchased prior to doing Bootcamp!

Jenny Now (left)

Jenny currently (left)

I’m most happy about the dramatic improvement I’ve seen in my physical fitness, though. There’s no doubt my strength and stamina have increased significantly,and I am no longer intimidated by physical challenges that previously I may not have even attempted. I’m proud to report that on a recent trip to Hawaii, I was able to complete an intense hike consisting of 1050 steps (the jumping photo is our celebration upon reaching the top) in less than 30 minutes. I was also able to maintain my weight while on vacation for eight days, which I credit to the conditioning and healthy eating habits I’ve acquired from Bootcamp.

Had someone told me at this time last year that I’d soon start a bootcamp class and not only stick with it, but also enjoy it (enough to wish I was able to do it 5 days a week), I would have laughed. However, it’s true! I’m so happy to have found Fit Fun Bootcamp, and I’m grateful to Dustin, Abby, Amber & Ryan for making it enjoyable as well as extremely effective. I am definitely the most healthy I’ve ever been and I’m excited to continue Bootcamp in order to keep working at being the most healthy me I can be!

-Jenny

### Dustin here again.  Here are my top 5 tips to losing the last 10 lbs which are definitely the toughest to get off.

1.  Decrease your carb intake and increase your protein.

2.  Find a support partner that will keep you accountably and encourage you.

3.  Find that little extra and give it each and every workout.  Challenge yourself just a little bit more.

4.  Drink a gallon of water per day and stop drinking, soda, diet soda, juice, sports drinks, energy drinks, or sugared teas.

5.  Get at least 7 hours of sleep to decrease your cortisol levels.

Question of the day: If you have lost your last 10 lbs, how did you do it?

How Patrice Lost 15 lbs in 5 Weeks

By | Behavior Change, Core Training, Fit Moms For Life DVD, Healthy Snacks, Mindset, Nutrition, Transformations, Uncategorized

I am a little slow to share this story with you, but here is a great transformation from a woman, who didn’t let her physical limitations stop her from changing her life.  I have never met Patrice, but hopefully  will one day!  Patrice, I would love to have you comment at the bottom of the post to let everyone know where you are at today.

To have results this quick takes almost 100% discipline and perfection.  These results aren’t typical, but are possible for many who trade in their old unhealthy habits for new healthy ones.

Patrice’s eating is very good.  High protein, small frequent meals, all natural, grass fed/wild, and not much cheating at all.

I hope you can take a few new ideas for food items, and if you aren’t currently part of a consistent workout program, think about trying my Fit Moms For Life DVDs.  You can try the first month out for just $7.95!

Patrice’s Journey

Patrice Before

Patrice Before

On November 30th, I started my journey to become healthier. Putting myself first was the hardest thing to do, but making the commitment to being healthier is the best decision I have ever made. I try to exercise 5 days a week. I alternate between the Fit Mom’s for Life DVD and the Got Core DVD. I keep a journal and write in it everyday. I keep track of measurements, what I eat and drink, exercise, and how I feel. The journal helps to keep me honest to myself!

In 2005 I developed spinal stenosis and lost the feeling in my legs and feet.  The stenosis affected by balance and I could barely walk. 4 years of acupuncture later, I have regained some feeling in my feet and legs and am slowly getting my balance back. I felt ready to attempt exercise again. I saw Dustin on the morning news station and checked out his website. I immediately wanted to order the DVD but emailed Dustin to get his input due to restrictions I have from back surgery (rods and spinal fusion). I ordered the DVD, and was very pleased w/how the DVD’s were set up. I have to modify some of the cardio but am able to do the workout. So if you have some health issues – YOU ARE NOT ALONE.

I LOVE to cook and cook most everything from scratch. It does take time but I really enjoy it. I feel we eat pretty healthy but I did cut back on the amount that I eat, I am trying to eat more fruit and look at what I eat from a nutrition standpoint that I learned from the phone coaching series w/Tracie. I drink a lot of water and green tea from Cha Cha Tea. I like coffee in the morning but instead of drinking traditional coffee, I drink Teeccino coffee which is decaf and made of herbs, roots, etc. Please note: I cook all of my veggies and omelets in coconut oil. We garden and process our own herbs and freeze our veggies. We make and can our own tomatoes, tomato sauce, marinara sauce, etc. I make bread every week and add things like nuts and flax, etc. My husband and I hunt and fish so most of what we eat is wild game and fish.

Stats

The first numbers are from Jan 20, 2010 and the second are from Feb 27, 2010!

Weight            195 (Nov 30th)         180

Chest                   38                      34-3/4

Waist               37-1/2                 35-1/4

Abs                       39                      35-1/4

Hips                     47                         44

Arm                     13                       12-3/4

Thigh                   22                          22

My pictures: I have included a “before” pic and a “right now” pic. The “after” pic would be when I reach goal #1 (loosing another 20 pounds).

I can barely contain myself…….I have been doing my measurements as you suggested and I was blown away w/my results when I compared them to the last time. I have never gotten these results before!  I am really enjoying the DVD’s.

patricecurrent
Patrice 5 Weeks Later

Day 1

Breakfast – Quail egg omelet w/veggies and milk

Teeccino Coffee w/one packet of Stevia

Glass of water

Snack – Kashi granola bar and banana

Glass of Water

Lunch – is almost always leftovers from what I cooked for dinner the night before, in this case it was Veni Mexican which is Veni meat casserole w/salsa and re-fried beans and a glass of water

Glass of green tea

Snack – apple and one piece of cheese

Water

Before Fit Mom’s workout – plain yogurt w/blueberries and kashi flax, honey, almond clusters

Dinner – blue gills and homemade sweet potato fries, homemade bread and milk

Glass of green tea

Day 2

Breakfast – home made bread w/natural peanut butter and fruit and milk

Teeccino Coffee w/one packet of Stevia

Glass of water

Snack – banana and small bowl of cottage cheese

Glass of Water

Lunch – salad (mixed greens, cucumbers, cottage cheese) and Veggie Sandwich on whole wheat bread

Glass of water

Glass of green tea

Snack – Homemade Hummus on crackers

Glass of water

Before Abs workout – plain yogurt w/blueberries and kashi flax, honey, almond clusters

Dinner – Veni Stew (tomato based) over brown rice and mixed veggies and salad and milk

Green tea

Day 3

Breakfast – 10-Grain hot cereal w/fruit and homemade whole wheat toast and milk

Teeccino Coffee w/one packet of Stevia

Glass of green tea

Snack – Kashi granola bar and banana

Glass of Water

Lunch – leftover Veni Stew and veggies.

Glass of water

Glass of Green Tea

Before Fit Mom’s workout – plain yogurt w/blueberries and kashi flax, honey, almond clusters

Dinner – Wheat Spaghetti w/veni hamburger and homemade tomato sauce and salad and milk

Green tea

Day 4

Breakfast – Quail egg omelet w/veggies and milk

Teeccino Coffee w/one packet of Stevia

Glass of water

Piece of fruit and kashi granola bar

Lunch – leftover spaghetti and salad

Glass of water

Snack – fruit and piece of cheese

Chicken w/mixed veggies, salad and milk

Glass of green tea

Day 5

Breakfast – 10-Grain hot cereal w/fruit and homemade whole wheat toast and milk

Teeccino Coffee w/one packet of Stevia

Glass of water

Snack – piece of cheese and fruit

Water

Lunch – left over chicken and veggies

Glass of green tea

Before Fit Mom’s workout – plain yogurt w/blueberries and kashi flax, honey, almond clusters

Dinner – turkey w/hominy, salad and milk

Green tea

Day 6

Breakfast – my husbands makes what I call goulash – eggs w/left over meat and veggies and home made toast and coffee

Water

Banana and small bowl of cottage cheese

Lunch – homemade celery soup and homemade bread w/water

Before Abs workout – plain yogurt w/blueberries and kashi flax, honey, almond clusters

Dinner – Homemade falafel on homemade pita bread w/tahini sauce, veggies and Baba Ghanoush

Green tea

Day 7

Breakfast – Quail egg omelet w/whole wheat toast and coffee

Water

Snack – hummus on crackers

Water

Lunch – left over falafel

Water

Fruit for a snack

Dinner – quail, sweet potatoes and salad and milk

Green tea

When I took my measurements I could barely contain myself when I saw how much progress I had made in such a short time. The hard work IS PAYING off, but I still have quite a ways to go.

Thanks,
Patrice

Do you have any questions for Patrice?