Trainer Notes

We're nearing the end of the FT Transformation and we're making a strong push towards the finish! It's hard to believe it's almost over already, but the progress Alicia has made has been great! We are very proud of Alicia for her fantastic 5k a couple weeks ago. She ran an excellent time for her first race! (I am still trying to convince her that running is fun, but unfortunately I haven't gotten her to agree with me yet). In addition to the race, Alicia has shown some other remarkable fitness improvements. This week she was able to do a plank for a minute and a half with no problem. She also did a wall sit for 3 minutes!....while holding a 25 pound weight! Obviously all her hard work has made a difference....not only on the scale but with her strength, endurance, and general health as well.

Video Blog

Trainer Notes:

We're nearing the end of the FT Transformation and we're making a strong push towards the finish! It's hard to believe it's almost over already, but the progress Alicia has made has been great! We are very proud of Alicia for her fantastic 5k a couple weeks ago. She ran an excellent time for her first race! (I am still trying to convince her that running is fun, but unfortunately I haven't gotten her to agree with me yet). In addition to the race, Alicia has shown some other remarkable fitness improvements. This week she was able to do a plank for a minute and a half with no problem. She also did a wall sit for 3 minutes!....while holding a 25 pound weight! Obviously all her hard work has made a difference....not only on the scale but with her strength, endurance, and general health as well.

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Alicia's Video Blog

Free Stuff

Hello Everyone.

I apologize for the delay in providing an update. There will be a video coming regarding the successful completion of the first 5K I ran. I've received so many inquiries so I will tell you that I completed it in 35 min 52 sec (YAY!!!) and I walked less than 30 seconds the entire race. I needed to get my breathing under control, so I power walked for 2 stints of about 10 seconds and tried to do a third but was encouraged to push through because I was close to the finish line. I was (and still am) very proud of myself. I was really nervous and doubted that I would be able to run the entire race because prior to that, I had only run a max of 2 miles and only once outside for that distance. I had everything on my side though....the weather was absolutely perfect, I was well rested, and I had two great supporters running with me the entire time. So of course, people are asking me what's next????, a 10K, a half marathon, a triathalon??......uhhhhh, NO! I have no desire to do any of those.

Ok, I may do some more 5Ks and who knows what I will be inspired to do after that. People are also asking me if I enjoy running now......uhhhhh, NO AGAIN! hehehe, but I enjoy the benefits of it, so I will continue running in my quest to achieve my weight loss. I've also been asked if it's easier to complete my workouts. NOPE, you know why? Because as I complete one set of exercises with ease, my trainers increase the intensity, the weights, the reps, etc. So it doesn't get easier but I'm able to endure longer because I'm in better shape and my heart is in better shape. I've noticed that I can jump right into another exercise after I've completed one.......whereas when the competition started, I needed some time to recoup before beginning something else. Things like that really excite me and keep me motivated.

Oh, something else I've observed about myself. It's difficult for me to pass up free stuff. Ex. At the beginning of the UNCF walk/run, a radio station was handing out a bar of some sort. I didn't even know what it was but I HAD to stop and get one. I had no where to put it but after all, it was free. Of course, all those running with me yelled at me to put it back. So Mary said "Just because it's free...doesn't mean you need it!" I asked her to please type that statement & print it out for me. She typed it on nice sturdy paper, printed it and put it up in my cube at work. I so needed that. I'm serious. Another ex. On the plane ride to & from New Orleans, I accepted a beverage (although I wasn't thirsty) and a cookie treat of some sort (although it was not tasty) but I didn't say no when asked. At the hotel, I accepted water and an apple "for later" although my bag was already super heavy and I didn't need to add another pound of anything to it. I don't really understand why I do it but it's something I'm working on.

My quote for this week: "You gain strength, courage and confidence by every experience in which you really stop to look fear in the face...you must do the thing you think you cannot do - Eleanor Roosevelt

Marina's thoughts: Congratulations on successfully completing your 5K, Alicia! Now you know what you are already capable of and now the sky is the limit!

As always, I appreciate everyone's continued support.

Until next time.........
Alicia

Excited

Hello everyone.

My quote for this week is "Victory belongs to the most persevering" - Napoleon Bonaparte

The quote contained a photo of a very fit runner. (hehe) Yeah, that's me! So tomorrow's the big day and I actually woke up this morning very excited. A stark contrast from my nervousness for the past few weeks. It's funny because I'm sure "real" runners are thinking, "what's the big deal? It's only a 5K." But for those that do not run (uhhhhh, ME), it IS a big deal. I am so proud of my fellow contestants that have set a goal to complete an event they've never done before and completed it. They have all given me a huge boost of confidence. I will provide results next week. Unless of course, I pass out and you read about it in the paper. J/K

Until next time.......

Alicia

Running Outside

Hello Everyone. Today at work, I was threatened (for lack of a better word) to get it together and run outside in preparation for the 5K I'm running on Saturday. So I ran 2 miles outside today (Monday). I've been preparing by running on the treadmill for quite some time now but never outside. I did not run 2 miles straight but I ran 4 sets of a half mile with a rest in between. My intention was to have started practicing running outside several weeks ago. I ran the first half mile in less than 5 minutes. One word: Mistake! I've never run that fast before and I felt it. I had to take a break of several minutes before I started running again. I was told it's very different running outside and I have to agree. The scenery is definitely better and kept me pre-occupied so I didn't notice the distance. But I have to learn to pace myself and I did so for the next three sets. I felt much better and only rested for about 1 minute. Oh, by the way, the person who threatened me was Andy, who just became certified as a trainer. Imagine that! He told me I have to listen to everything he tells me now. There must be something in the Become A Trainer Manual that stresses being firm with your clients. LOL Congrats Andy!! I'm very happy for you. You motivated me enough to get out and run today.....especially since I did not have a session today at FT. Now, leave me alone. J/K Until next time............ Alicia

Verdict

Hello All.

Following are my quotes for the past two weeks:

"Good habits result from resisting temptation" - Ancient proverb
"There's no easy way out. There's no short cuts home." - Song-No Easy Way Out by Robert Tepper
"The world meets nobody halfway. When you want something, you gotta take it." - Sylvester Stallone from the movie Over The Top

That first quote was sent to me while in New Orleans to encourage me to stay "good" while there. If you've seen my video, you know I was just ok, not good, not bad, but ok. The verdict: I gained a half pound while there while my goal was to lose at least a pound. Another verdict, I gained another half pound when I got on the scale on my normal weigh in day the following Tuesday. To say the least, I was upset and very frustrated.

So, we're nearing the end of the competition and I'm getting really nervous. Why, you ask? Because the true test of my transformation will be when I don't have anyone to report to (in a manner of speaking). I'm confident that I will continue my transformation and eventually reach my goal but let's keep it real. What do we do when no one is around? Here's an example: I tell my son all the time not to ride my computer chair like it's a car. I'm sure you can guess what he does when I leave the room. He's rolling all over the hardwood floors! It's easy to stay on task when someone is "watching" and you're accountable to them. But again, the true test will be when no one is "watching". I personally feel that my weight loss should have been significantly higher at this stage in the competition. Since it began in March, I've trained at Fitness Together 5-6 days per week consistently (with the exception of vacations). Seriously, the fat should be melting off of me! So I started thinking about things and how they're going for me. I've made tremendous changes in my eating habits but I'm coming to realize that some things I've eaten in the past and enjoyed, I simply cannot partake of. Not at all….especially if I can't do it in moderation. ALSO, everyone that knows me can tell you that I'm not shy, timid, quiet or anything along those lines. But I've noticed something. Since I've begun losing weight, I've received lots of compliments. I mean lots! And I tell you, I became a little too confident, but at the same time, I was (and still is sometimes) embarrassed by all the attention. It puts a tremendous amount of pressure on me. Every week, someone asks me how much I've lost. If I didn't have a huge number to report, I notice the expression on some of their faces. Silent disappointment. I understand. I'm disappointed in myself. I've become the role model for others and I need big numbers to continue to motivate them. Enough of the sappy stuff!! This isn't me! I'm strong Alicia and I'm going to meet my goal.

Random thoughts:
- I took the elevator in New Orleans. I had to. My room was on the 23rd floor and I was not going to take the stairs. I contemplated trying to do it once but quickly changed my mind. I didn't want to be found on the 16th floor stairwell passed out. I'm back on the stairs now!

-Based on Maya Angelou's quote last week, at work, a group of 7 phenomenal women are participating in a weight loss competition that begun last August called the "Drop It Like It's Hot" weight loss competition and as of the end of June have collectively lost 136 lbs (9.85%) & 59 inches. Congrats Ladies!

-I absolutely LOVE my trainers! I love when they give me disapproving looks and talks when I eat something I shouldn't have or when I don't work out on vacation like I should have. They equally encourage me and say "great job" after I've completed a set of something during my workouts. It's very encouraging to hear a "good job" or "well done" after I've done a bear walk, plank, mountain climbers, etc. I often don't feel I've done a good job on a new difficult exercise; however, it's my own feelings. My trainers always motivate me with their encouraging words. Thanks: Julie, Kyle, Holly, Kalla, Joe, John, Sabrina & Ross.

Until next time……….
Alicia

Trainer Notes

Alicia was out of town part of last week. As we all know, it can be hard to keep up your exercise routine and healthy eating while your away from home. But Alicia was able to get a little exercising in during her trip.

Now that she's back, we're back to business! Her 5k run is less than 2 weeks away, so we want to make sure she's ready for that. Today we did a full 2 miles on the treadmill without stopping -- her longest run so far! She completed it with no problem (although she might not agree with the no problem part!), and I definitely think she could have done more. I have no doubt that with her training, the adrenaline of race day and the help from her supporters, she will successfully complete the 5k distance on July 18th.

Alicia Video Blog

New Orleans

Hello all. My quote this week (a little late I know) is the following: "It's in the reach of my arms, the span of my hips, the stride of my step, the curl of my lips. I'm a woman, phenomenally. Phenomenal woman, that's me." - Maya Angelou This will be short and sweet because it's 5am and I'm on my way to take a 7am flight to New Orleans. Geez, I'm always pushing it with time. Nonetheless, I plan to lose at least 1 pound during my vacation. That will be a feat in itself going to New Orleans. My advice was to take as much food with me as I can. Well, I have enough Fiber One bars to be a sales person for the company that sells them. I also have some fruit with me and plan to buy more when I arrive. I also will be buying water right away. That's usually what I slack on during vacation......drinking my water. Of course, I've checked out the fitness center at the hotel I'm staying at and it's fabulous. Absolutely fabulous...........so you know it's on. I will work out everyday.......after a drink or two. OK, OK, OK, I will be good..........I will, I will, seriously, I will. I think I'm trying to convince myself!! I will post results upon my return. I plan to make you all proud. Gotta go!! The plane does not wait for anyone. Until next time.................. Alicia

Alicia Video Blog

Trainer Notes: June 24th 2009

As Alicia mentioned in her last blog, she is now under 200 pounds! She has been under 200 for 4 weeks now and we don't expect to see those 200s ever again! Her training has been moving along nicely, except for a small set-back at the end of last week. Alicia was having some pain and swelling in her knee last Friday, so we had to scale things back a little and switch things up a bit with her workouts. We stayed away from running and any other legs exercises (lunges, squats, steps, etc) for a couple days. Luckily the elliptical didn't hurt the knee so we were still able to get some cardio in! She also did some boxing, which is a great cardio workout, but also didn't affect the knee. In addition to resting the knee, she also iced it several times over the weekend (those bags of frozen vegetables make great ice packs!). By Monday the knee was much better and we were able to add some of those legs exercises back in to her workout. However, to avoid pushing it too much, I switched her "Leg Day" to a "Back, Biceps, and Legs Day" so less stress was placed on the legs. Her "Upper Body Day" then turned into a "Chest, Shoulder, and Triceps Day." Alicia was back to running today so hopefully the knee will no longer be an issue. It's important to realize though that aches, pains, and injuries like this do occasionally happen when working out....especially when working out almost everyday. However, depending on the injury, it is usually possible to continue your workouts. You just have to make modifications to avoid causing further injury to the affected area. This can involve not working certain muscle groups, decreasing weights, switching cardio machines, etc. But of course, for more serious injuries or ones that don't go away quickly, it is always recommended to see a doctor.

Alicia's Blog

200 My motivational quote this week is: "Only I can change my life. No one can do it for me." - Carol Burnett Soooooo if you've been following the competition, you may have seen the update on the last page of the sports section in this past Sunday's Journal Sentinel. And if you're a little good at math :), you will know that I'm now under 200 lbs. I'm so super excited about that; however, I wasn't going to blog about it until I reached 189 lbs. You know, just to make sure that I was truly under 200 lbs. But now that it's public knowledge, I may as well talk about it. OK, YAY YAY YAY YAY YAY!!!!!!!!! Do I seem a little excited about it? I am. I really am. I've been trying to think back and I honestly cannot remember when I was below 200 lbs. Now, my driver's license says 187 and was issued in 2003. I know for a fact that I weighed more than 187 at that time (I chose 187 because that was the number I pulled to be assisted-SERIOUSLY-they don't actually make you get on a scale) but what I can't remember is if I was over 200. If I wasn't, I was pretty darn close. Anyway, there's no turning back now. I will never, ever, ever be over 200 lbs again. Did I say ever, ever?? Holly told me last week that I should have NEVER been over 200 lbs to begin with and she's absolutely right. That woman sure tells it like it is :) I'm not at 189......yet, but I plan to be knocking on her door really soon. But as Carol put it above, I have to be the one to make it happen. I can't tell others to not invite me out, don't bring me a piece of cake, don't give me a piece of that Hershey bar. I must have the strength to decline what's not good for me and make changes for myself. I have friends, family and my beautiful babies to get healthy for, but ultimately, I have to do it for myself. p.s. - I'm still taking the stairs. I have not taken the elevator once since June 1. Ok, I did have to take the escalator in Boston Store....... BUT, I walked them. p.s.s. - Note to self: Get those calories together, girl!! Count everything you put in your mouth and write it down, write it down, write it down. This has by far been your biggest struggle. In the words of Holly, "make these last 2 months count." Until next time............ Alicia

Running

Hello everyone. My quote this week is: "True success is the alignment of one's body, mind and spirit." - Debbie Hartung So I'm running now. It's funny because I tease a few of my trainers because they run daily for pleasure. I just don't understand the whole running for pleasure thing. One trainer told me that once I start, I will continue. "Yeah right!" was my reply. I've never heard myself say "This was fun" after I got off the treadmill. LOL Actually running is not as hard as I anticipated it to be. I'm just really nervous about running a 5K without having to stop. But my support group is increasing. So far (yes, I'm putting you all on blast so you won't back out!!) I have Mary (the person who challenged me in the first place), Holly, Amy, Tammi, Kirk (who by the way I've never met. He is a member of the Whitefish Bay - FT and just ran his first half marathon. He's challenged himself to complete a run a month and for July, he is supporting me and running. How great is that??) Kyle is thinking about it. (Come on Kyle, do it, do it) And what about you, Monroe??? Sooooo, let's continue to build my support group. If enough people join me, I won't even have to run. You all can just carry me! hehehe A few random thoughts: -I've been overdosing on fruit lately and not taking in enough vegetables. Still trying to find that balance. Transforming will always be a work in progress. - I've taken the stairs since June 1. Yay!! I even took them several flights in the courthouse and although I almost passed out........I didn't stop to take the elevator. I apologized to the woman assisting me because I was so out of breath. She said "God made elevators for a reason." I thought that was funny but it also made me proud that I hadn't taken it. - I recently had my blood pressure checked and I was shocked because it was normal. I told the nurse that it had been high but I've been working out and that may be the cause of it being normal. I've since been checking it daily at work and it's been consistently normal. High blood pressure runs on both sides of my family so that was a concern of mine. I've always known of the connection between exercising and lowering one's blood pressure but now I'm living proof and I am so excited about that!! I will continue to monitor my own blood pressure and look forward to my assessment at the end of this challenge. Stay tuned for new videos. I tried to submit them myself without having to bother the busy people at my FT but, well, it didn't work. hahaha, not as savvy as I thought I was, I guess. :). As always, I appreciate everyone's support. To my fellow contestants: I view all of your blogs and videos because you are truly motivating to me. Keep up the good work! Until next time.......... Alicia

Trainer Notes

Alicia is continuing to lose weight. She is down a couple more pounds these last couple weeks, so we are moving in the right direction!

We have been focusing more on running for her cardio so she will be prepared for the 5k run in July. She is doing very well with this and has shown definite improvements. We haven't hit the full 3.1 miles yet, but we are getting there!

We encourage everyone to join Alicia on her 5k run. We would love to get a big group out there to support not only Alicia, but a great cause as well....and it's a fun way to get a workout in! Here are the details of the run:

UNCF Walk for Education - 5k run or walk
Saturday July 18th
Starts at 8:30am at 2nd and Wisconsin in Milwaukee, and ends at Veterans Park
The cost is $25 for adults, $15 for students, and $10 for children under 12
To register online, go to http://give.uncf.org/MilwaukeeWalk

We hope to see you out there!

Starting Over

Hello everyone. My quote this week is: "A friend is someone who makes it easy to believe in yourself." - Heidi Wills Marina's thoughts: Now that we are going into the final phase of DILIH (Drop It Like It's Hot-I'll explain later), I don't think it would have been as remotely successful without the awesome support that we give each other. Stay positive and know we're here for you! Some co-workers and I started a weight loss competition in August 2008. It was named the Drop It Like It's Hot weight loss competition. We have all been very supportive of each other and we've collectively lost a tremendous amount of weight. June 1 began "phase 4" and will be a full year in August. We are all really excited to see what a year of healthy living will bring for each of us. So stay tuned....... So you know how you begin a race, mess up and want to go back to the starting point to begin again? Well, that's me right now. I'm starting over with the transformation competition. How so, you ask? Well, it's all in my mind, of course. But as of June 1, I started over. I'm really going to stick to my meal plans and stay within my allotted calories. I'm also going to achieve the small goals I've set for myself. One small goal of mine is I told myself that while at work, I was not going take the elevator at all. I've not achieved that goal once yet. I've not gone an entire week without taking the elevator at least once. It's not that I was tired or aching, just got lazy at some point. Plain & simple. I'm starting over and I'm taking the stairs, period. Until next time................ Alicia

Trainer Notes

Last week we performed Alicia's fitness assessment. While we have been weighing her each week, it is important to look at other measurements as well. Sometimes the changes that occur off the scale can be just as, if not more, important than the ones on the scale.

As of the date of the fitness assessment, Alicia has lost a total of 22 pounds! In addition, she has lost a total of 6.25 inches off her chest, waist, and hips, and over 12 inches off her whole body (measuring at 9 different sites).

Her performance tests also showed excellent results. Her cardiovascular fitness has gone from below average to average (just 1 point from above average!). Her flexibility is better, as she gained 2 inches on her sit and reach test. She also nearly doubled the amount of push-ups she did the first day, showing that her strength and muscular endurance are also much improved.

These tests show that several other things are happening in addition to the pounds she is losing on the scale. While overall weight is important, it's also important to look at the other health benefits that result from working out and eating right. Too often people become obsessed with hitting a certain number on the scale and don't stop to think about how they are improving their overall health.

Contests

Hello everyone. My inspirational quote for this week is the following: "No matter how tough, no matter what kind of outside pressure, no matter how many bad breaks along the way, I must keep my sights on the final goal, to win...with more love and passion than the world has ever witnessed in any performance." - Billie Jean King How fitting because lately people have been asking me what the prize is if I win the competition. I've consistently given the same response to everyone: "We are all winners.....just by being selected to be in this competition." To everyone who knows me, I absolutely love contests. I strive to enter anything that doesn't cost and hope and win them all. But this "contest" is not a contest in the sense of winning a prize. This is a life changing event for me and I'm blessed to have been chosen to represent the Whitefish Bay Fitness Together. So while this is a performance because it's such a public forum, I win each and every day as I eat right, exercise and continue to make life long changes. Until next time....... Alicia

Trainer Notes

A couple more pounds gone! Alicia is staying on track and moving along nicely with her weight loss. Her new training program is going well. The workouts are a little more intense, as we focus more on specific muscle groups. We still do 2 days of all cardio, but we also include cardio on the weight lifting days (cardio is always good!). We've been doing more sprints and interval training to increase the intensity of the cardio. And of course we're still working on running as Alicia gets ready for her 5k race in July. Today Alicia ran a full mile....no problem! We'll be up to 3 miles in no time!

Habits

Hello everyone. My motivational quotes for this week are the following: Curious things, habits. People themselves never knew they had them-Agatha Christie & Habit is habit and not to be flung out the window by any man, but coaxed downstairs a step at a time-Mark Twain Comments from Marina: IT MAY TAKE SOME TIME, BUT YOU WILL BREAK THOSE BAD HABITS. KEEP UP THE GOOD WORK! The definition of habit is: a behavior pattern acquired by frequent repetition or physiologic exposure that shows itself in regularity or increased facility of performance b: an acquired mode of behavior that has become nearly or completely involuntary. When I entered the competition, I thought my biggest struggle would be consistently working out and changing my eating habits would come easy. Well, it's been the opposite for me. Working out comes naturally for me now and I truly enjoy and look forward to it. My eating, well that's different. Looking at that definition helps me see why it's been so hard to change my eating as quickly as I would like to. For those that know me, I've made tremendous strides and I have pretty much come full circle with changing my eating. I rarely eat out and when I do, I choose healthy selections. I eat fruits & vegetables daily and now drink water more than I drink my Diet Pepsi. In fact, I went from about 3-4 Diet Pepsi daily to 1 every few weeks. I still haven't made enough changes though. When I want that piece of cake, I still eat it sometimes. I'm still trying to find the balance. But as Mark Twain said, I will take one step at a time. Until next time.......... Alicia

Alicia's Video for Friday

Alicia Video Blog

Trainer Notes

It was another successful week of training for Alicia. Even with food poisoning, she showed up at 5:45 Saturday morning for her training session!

This week we are changing up Alicia's program. Previously we were alternating total body weight lifting sessions with cardio days. Now we are adding a split routine into her program. Her week will look something like this:

Day 1: Legs
Day 2: Upper Body
Day 3: Cardio
Day 4: Legs
Day 5: Upper Body
Day 6: Cardio

There are a couple reasons for switching the program. First, it is good to switch up your program once in a while to avoid plateaus. If you do the same routine for too long, your body becomes used to it and you will stop seeing the results you were previously. Switching your program "shocks the body" -- it doesn't know what to expect, so it must now adapt to the new demands. This is what gets results. Second, doing this split routine will increase the intensity of the weight lifting sessions since we can focus more on the specific muscle groups and get more exercises in for each of those groups. This increased intensity is another way that we will "shock the body." We will keep you updated on how Alicia responds to this new program.

We will also be doing a fitness assessment on Alicia later this week and are eager to see the results of all her hard work!

Quotes

Hello All. I receive an encouraging quote every Monday from a co-worker (Thanks Marina) to keep me motivated throughout the competition. She observes me (I'm learning) and uses those observations to determine what type of quote I receive. She will sometimes add her own thoughts-(I WILL PUT THEM IN CAPS). With the exception of people who stop by my desk, no one has seen the quotes. So I'm going to share those I've received so far and will share my new quote with you when I receive it on Monday mornings. Week of March 16-"Not only are you responsible for your life, but doing the best at this moment puts you in the next best place for the next moment"-Oprah Winfrey Week of March 23-"If there is no struggle, there is no progress"-Frederick Douglas "The more you praise and celebrate your life, the more there is in life to celebrate"-Oprah Winfrey (THIS WEEK IT'S ALL ABOUT ATTITUDE!) Week of March 30-"I want to grow. I want to be better. You grow. We all grow. We're made to grow. You either evolve or you disappear" – Tupac Shakur (KEEP GROWING ALICIA, YOU HAVE THE SUPPORT FOR CHANGE!!!) Week of April 6-"Success is liking yourself, liking what you do, and liking how you do it" & "If you don't like something, change it. If you can't change it, change your attitude. Don't complain."- Both by Maya Angelou Week of April 21-"The road to success is dotted with many tempting parking places" – author unknown (NO PARKING & STAY FOCUSED) Week of April 27-"You have brains in your head. You have feet in your shoes. You can steer yourself in any direction you choose. You're on your own. And you know what you know. You are the guy who'll decide where to go…And will you succeed? Yes indeed, yes indeed! Ninety-eight and three quarters percent guaranteed." – Dr. Seuss Week of May 4 – "Every day you may make progress. Every step may be fruitful. Yet there will stretch out before you an ever-lengthening, ever-ascending, ever-improving path. You know you will never get to the end of the journey. But this, so far from discouraging, only adds to the joy and glory of the climb." – Sir Winston Churchill Week of May 11 – I'm bringing sexy back" – Justin Timberlake That last one is funny but I will totally own it!! I have tremendous support from my co-workers and it's truly helpful and appreciated. Stay encouraged & be encouraging to others. Until next time…………… Alicia

Scale Obsession

Hello everyone. This week I will have my 8 week assessment. I will have my initial measurements re-done to see what type of progress I've made. I'm a little nervous because I'm looking for big numbers. In my opinion, my work so far hasn't been reflected in my scale weight....so of course, I can't stay off of it. It's become an obsession to me to weigh myself. As we all know, scales vary so I get on 3 different ones (several times a week) and go with the lowest number to make myself feel good! Wow, that's actually pretty funny now that I see it in writing. Hopefully, the measurements will cure me......at least temporarily, of my scale obsession. Good thing I don't have one at home. Hey, great gift idea!! hint, hint, wink, wink. I appreciate your continued support. Until next time................ Alicia

Trainer Notes: Week 7

The diet portion of this transformation has definitely been the hardest part for Alicia, but Holly is working with her a lot on that and we are confident that it will all click over time. There is a lot of information to take in, and making all those changes can be difficult....especially if you're trying to change eating habits that you've had for a lifetime. This is why it's important to make small changes at a time, and to not become defeated if you make mistakes along the way. It is a learning process; you won't be perfect all the time. But when you make those mistakes, it is important to realize where you went wrong so you can avoid those problems in the future. And then you need to get right back on track with your healthy eating plan. Often times people will have a bad meal, or a bad day, and then figure that they've already ruined their diet, so they give up on their plan and pig out. Don't let one bad meal destroy all the other work you've done though. Just accept that you had a bad day, but know that if go back to your healthy eating, you will be fine.....just cut out some of the extras in your diet, or add in a little extra cardio. Now back to Alicia.... Alicia had a big drop in weight this week and so far has lost a total of 18 pounds! This is a very healthy rate of weight loss (1-2 pounds per week is typically recommended) and we are thrilled for her! We will do a complete fitness assessment on Alicia next week to see how the other numbers look. We added some running into Alicia's program last week. Running is a great way to burn calories and improve your cardiovascular health. Alicia's goal is to run a 5k in mid-July, and I have no doubt that she will be able to do that. We will slowly increase the distance and speed of the running workouts, working up to that full 5k distance. Next week we will change up Alicia's training program a little. More details to come on that next week....

Muscles

Hello everyone. During my workout today, I did an exercise called burpies. I've done these before using the core ball; however, today, I did them using free weights on a mat and had to come up and do a bicep curl. I have no idea why but they were so incredibly hard for me. I honestly think a tear fell down my face....or maybe it was sweat but nevertheless, my face was wet and those burpies killed me. My trainer asked how I felt. I said terrible and asked if I could get a "pass" on the second set. (Hey, it was worth a shot!) I'm sure you all know the answer to that. Guess what? I have a muscle!!!! OK, don't laugh but I've not had a muscle in over 20 years. I'm sure of it. I was doing the Popeye pose with my kids the other night and noticed mine didn't fall like they've done in the past. So I flexed again and felt it. Firmness!! Yes, yes, hold your applause.....I have more muscles coming. You can clap later. I've pretty much had anyone that would listen to me rant and rave about it feel my new muscle. It's the little things that mean a lot. This transformation is truly just that. A transformation, not only of my body but my mind, health, way of life and the way I learn and take in information. It's a continual learning process. I'm sure I'm not alone in the fact that EVERYONE has the answer to help me in my weight loss. I've received a lot of advice, books, websites, etc with information to help me. I appreciate all of it; however, I didn't gain all this weight overnight, so I certainly can't expect to lose it overnight.......although I would love to and have no patience for otherwise. I'm working on that....being patient with myself. When I train with Holly, I ask her a million questions and she's very knowledgeable and patient with me (as all the trainers are). The most important thing to remember when eating is portion control and the food pyramid. Follow the food pyramid, she told me, use it. Another thing she taught me is how to decipher good and bad advice. How to determine someone's motivation for writing a certain book or conducting a certain study. This has really helped me. Holly said if they wanted me to lose a ton of weight in 5 months just to win this competition, they could certainly do that. But the goal is a lifestyle change. A transformation. 5 years from now, my trainers would like to see me and I tell them "Look, I've maintained my weight, I'm still eating properly and I still exercise" I certainly look forward to that visit to the Whitefish Bay Fitness Together in 2014!. In closing, I'd like to share a few things: 1) Carrot cake is not a vegetable and in fact is one of the worse things to eat. Wow! 2) Banana bread is not a fruit and should also be avoided if you're trying to lost weight. 3 Don't take your child training with you because they will tell your trainer that you ate cake. Not just a taste but "a lot". Thanks Alexis! Thanks a lot! Until next time............ Alicia

Trainer Notes: Week 6

Alicia was back in the gym training last week after her week-long vacation. We jumped right back into her workouts, and she did great!

As Alicia said in her last video, she did workout on her vacation. She even did lunges and mountain climbers! (I'm sure she never thought that would be a part of her vacation!). Exercise can be tough to make time for, or be motivated to do, during vacation, so we are very proud that she stuck to the plan and got her workouts in. She did have access to a full gym which definitely makes things easier...but a gym isn't necessary to get a good workout in. I wrote Alicia two different workout plans for her vacation: 1 for if there was a gym, and 1 for if there wasn't. Some things you can do in your hotel room if you don't have access to a gym include:

Lunges or Split Squats
Push-ups
Jumping Jacks and/or Squat Jumps
Wall sits
Dips
Mountain Climbers
Supermans
Abs/Planks

These exercises require no equipment, other than a chair (for the dips). You can also purchase elastic exercise bands to bring with you. They are light and don't take up much room in your suitcase. These will provide you with even more exercise possibilities. Walking/running outside or swimming in a pool, if available, are the easiest ways to get a cardio workout in if there's no access to a gym. Also, try to find active things to do on vacation, such as hiking, biking, canoeing, or horseback riding. These are great ways to get some exercise in while having fun and enjoying your vacation.

Video Blog #5

Video Blog #4

Trainer Notes

Alicia had a great week last week...it was a week of realization. Alicia realized that it will take some serious dedication to the nutritional component of this challenge. On the physical side, she is reaching new heights in her workouts! We have been pushing and pushing her and she has welcomed every challenge! She also got to experience 1-on-1 Kickboxing for the first time--lucky her! We are going to give her a more structured nutrition plan until she can get used to controlling portion sizes and food groups on her own. She is making great strides and we are very proud of her--KEEP UP THE GOOD WORK!!! Holly Tamm, MS, CSCS

Alicia's Blog April 12th

DISAPPOINTED Hello All. I'd first like to thank each and every person that is following the competition and those that have been supporting me. Whether it's an encouraging comment, something you say to me in person, a vote, or just a silent thought to yourself, I thank you. I read and re-read the comments and I'm so touched by all of them. I have an equation for you. What's a 1lb gain + a disappointed trainer=? Give up? The toughest workout I've had to date. Yes, it happened. When I weighed in last week, I had gained 1lb. At least that's what the scale said. Yes, I had every excuse. "I drank a lot of water right before coming in." I ate a big lunch cause I'm going to eat a light dinner" "I should weigh in in the morning" "I gained muscle" Blah, blah, blah! The fact remains...I had gained a pound. I was very disappointed. And I was very scared to face a particular trainer because I knew she would be even more disappointed. I had a session scheduled with this trainer Friday morning and really debated cancelling. I decided to go anyway and face the music. I needed to hear what she had to say. And oh, did I hear it. Her first question was "How's it going?" I said "good." The next word out of her mouth was "really?" The conversation continued from there (as she increased the incline on the treadmill to 15!) But the best part is I listened. I really did. I need to make changes in my eating habits. Period! So not only did I have the hardest workout to date (followed by my first kickboxing session the next day -I'M VERY SORE) but I will be provided with a menu that I MUST follow. I have no problem with that and in fact, that's the structure I need. Initially, I was given the amounts of each food group that I needed daily based on the food pyramid and given a little leeway. That didn't work for me, so I will be given more structure. Thank you Ms. Trainer! I mean that from the bottom of my heart. I plan to make up for that 1lb gain. I've set a personal goal for myself and will do everything to achieve it. Keep the encouraging comments coming. They help a lot. Until next time............. Alicia

Video Blog #3

Trainer Notes

Alicia is now into her 4th week of training, and she is doing great! She has been very consistent, coming in 5 - 6 days per week, and always with a smile on her face! We have been alternating total body strength training workouts with cardio workouts. The intensity of the workouts and the weights she is lifting have definitely been increasing, but Alicia is handling it very well. She definitely has the ability to be pushed, and we will continue to push her more and more as the competition goes on..

In addition to her workouts at FT, Alicia is also trying to get in 30 minutes of cardio during her lunch break at work. We are very proud of her for this. It shows that she can push herself, and this extra cardio will help to improve her cardiovascular abilities (meaning we can push her even harder during her workouts here!) as well as help burn some extra calories.

A big test for Alicia will be next week when she is out of town on vacation. She will really have to stay focused and make sure she sticks to a healthy diet, and gets her workouts in. She is not sure if she will have access to a fitness facility, but I told her there are several exercises she can do in her hotel room if she can't get to a gym. We will give more details about that in a later post.

Alicia Blog: April 8

Fat Test-(FT) Hello All. My excitement towards my workouts is still high so that's a good thing. I promised to tell you about my first (I'm certain there will be more) embarrassing moment at FT. I was doing crunches. I can't believe there are so many variations of crunches but the one I was doing involved me putting my hands on top of each other and crunching up enough to reach my trainer's hand. This was my first time working with this particular trainer. For lunch that day, I had a nice salad with bowel moving items in it. You guessed it, I let loose. Not once but twice!! Can you imagine?? This trainer was super nice and said "oh that's ok. It happens." I apologized a million times and was told (I really think just to make me feel better about "blowing" up the place) that a fit person lets loose more than others because of eating a lot of high fiber foods. I was still embarrassed…tremendously! Needless to say, I now watch what I eat before working out. Next, I promised to talk about what I will call a fat test. Now I know there's a proper medical term for the test but to me…it's a fat test. My results were: YES. That's all that was printed on the sheet!! I already knew this though, hence one of the reasons I entered the competition. Seriously though, it's a great test. Different from a BMI calculation and based on an entire body scan, it measures the percentage of fat and your bone density. I will disclose, only because this number will never be the same. But 42.6% of my body is fat. (Ok, you can stop looking at my picture and videos again to see if it's true. It is!) The largest percentage of fat is in my midsection. This is to be expected after having 3 children and will be the most difficult to decrease. But I'm up for the challenge! And all this time, you thought FT stood for Fitness Together. hehehe Last, let's talk water. Now water's good……to bathe in. But drinking? I must admit, I drank water, but not always every day before this competition began. I am now required to drink a minimum of 80 oz per day. 80 OZ PER DAY!! Going from about 20 oz or less per day to 80 oz….the restroom and I are best friends. I've now set up a tv, radio and book stand in there. J At work, the door no longer says WOMEN on the outside, it says ALICIA'S. Everyone tells me that my body will get used to the increase and adjust, but when I say, when?? Any tips you could provide regarding getting your daily intake in without living in the restroom will be greatly appreciated. Until next time……. Alicia

Blog Post #2

Trainer Notes

Alicia is entering her 3rd week of the competition and so far we are thrilled with her accomplishments! She has worked out 5 days a week for the past 2 weeks and is making great progress. While Alicia was ready to jump in "guns and blazes", we've taken a slower approach to give her body time to adjust to the changes. So far so good! We've been cranking up the intensity of the workouts AND she even did cardio on her own while away for the weekend!

Alicia is completely dedicated to transforming her life and it is evident by her actions during the past few weeks. Nearly everyone at her downtown place of work knows of the competition and they are all helping to keep her on task! She is even being held accountable by her 7 year old daughter! Being held accountable is one of the keys to success. She has set goals and told everyone around her about them. Her strong support group inside and outside of Fitness Together will definitely help her achieve her goals!

WOW!!

WOW!!! Hello to all my family and friends. My first words of my first blog is simply THANK YOU to Holly & Sabrina for choosing me to represent your location. I cannot put into words how I feel about being selected for this competition. It's truly an amazing once in a lifetime opportunity. I cried when I received the call saying I was selected and I must admit that I've cried quite a few times since then thinking of how blessed I am to have been chosen. I intend to use this competition to the fullest and I appreciate all the trainers at the Whitefish Bay Fitness Together. I'm already a winner just by being a part of this. I'm at the beginning of my third week of training. I would be lying if I said it was easy. I considered myself fairly active prior to this.....but I think I was wrong. :) This is a new definition of active. But honestly, it's something I've been enjoying. I actually look forward to training everyday and get this: I went out of town this weekend and worked out. This is a first, maybe a second, for me. Seriously, I absolutely do not exercise on vacation!! After all, it is vacation....you're supposed to chill, eat and do nothing worthwhile. I felt great, inside and out after I completed 50 minutes of cardio at the hotel and ab exercises. I wanted to tell all the staff what I had just done.........but I just kept my excitement to myself and smiled a lot. Now I have a serious WOW!!! related to eating. I was checking some websites today to find out what restaurant has the "best" low fat ice cream........just in case I'm out and need a fix. I proceeded to visit several websites of popular chains that I used to frequent. I am so serious but I almost passed out when I saw the nutrition facts for something I used to eat. I won't divulge the restaurant or item; however, I will say the calories for this large ice cream treat is 1100 calories, 41g/fat & 116g/sugar.....and guess what???? That wasn't my favorite. The large ice cream treat I purchased most often has 1470 calories, 82g/fat & 139g/sugar. I said out loud to the computer, ARE YOU SERIOUS????? I was killing myself. Literally. You don't even have to ask, I will NEVER EVER (did I say NEVER EVER) eat those items again. I promise to me! I was given a healthy alternative to purchase for my ice cream fixes and I've made those purchases today. Yay! My other weakness is bread & butter. Not sure why, it just tastes good. Of course, I've been more mindful of nutrition labels and needed to make some real changes in that area. I purchased some whole wheat pita pockets that have every healthy ingredient in it and is low in calories. AND it tastes good. I am thrilled to have something to replace my bread obsession. This is really huge for me. As you all see, I can talk a lot. Imagine talking to me in person. :) Stay tuned for my next blog. I will tell you about my first embarrassing incident working out and my body scan test. Alicia

Week One

Meet Alicia Patterson

Congratulations! Alicia Patterson
Fitness Together Whitefish Bay Contestant

Current Weight: 223 pounds
Goal Weight: 140 pounds

Alicia Patterson is a full-time Human Resource Associate as well as a full time mother. Her motivation to transform her life is her “Support Crew”, which consists of her 3 young children ages 2, 4, and 7. She’s bound and determined to keep up with them and they are bound and determined to help their mom transform. Continue to follow this blog for updates and videos of Alicia’s transformation.