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....