Body Comp Winner!!

"Discipline isn't about being tough; 

it's about habits."

(RC quoting one of his Military Commanders)

Forever Fit 2013 New Year's 

Body Comp Champion

One of  the best perks that comes with editing this blog for Deanne is that I have the opportunity to interview some amazing Forever Fit Champions and RC is right up there with the best of 'em:)

 

RC told me that he isn't used to talking about himself.  Apparently he is more comfortable staying in the background.  Professionally, RC provides "Executive Protection" (Body guard for important people). Possibly a bit out of his comfort zone, but nonetheless intriguing as he described to me his background, fitness history and the motivation and efforts it took to get back in shape.

RC could be described as a life-long athlete. He played a lot of football, joined the military and has a long history with martial arts.  Due to his years of activity, he acquired a knee injury that plagued him for a number of years until November 2012 when he had knee surgery. The combination of injury followed by surgery, cramped his active lifestyle.  He realized when he saw a picture of himself at the end of 2012 that his body comp had drastically changed. He told me that he looked at the picture below and said, "You're fat!" Both RC's father (age 64) and grandfather (age 57) died of heart attacks and he told himself, "I've seen this movie before and I don't like how it ends..." He was determined to get back into shape.

Enter Jan Wilson: Jan told RC about Deanne and forever fit.  Initially RC came to Deanne to re-hab his knee, then January 2013 he joined the infamous "juice cleanse".  He has been juicing ever since!  Without  further ado...here are his results:

Here is what Deanne had to say about RC: 

In just 10 short weeks, RC lost 10.8% of his weight (25 pounds),[AT TIME OF OUR INTERVIEW, RC INFORMED ME HE HAS NOW LOST 31#S!!] 6% body fat and 24.25 inches.  RC, we are so proud to call you a Forever Fitter. You have truly made this a lifestyle and we are all motivated to go into this next session with you. Thank you for always bringing your “A game”, being so supportive and encouraging to those you workout with, and showing us that limitations often exist more in our minds than in reality.  Here’s to the next 10 weeks together in health and fitness!

I know what you are thinking...how did he do it?!  I am telling you this guy is an inspiration!! He has been so consistent. He says that giving up is never an option for him. 

Nutrition/Food Plan 

Breakfast (aka Red Drink): beets, apple, protein powder, lemon, ginger, coconut milk

Morning Snack: Greek yogurt with protein powder

Lunch (aka Green Drink): cabbage, kale, spinach, green apple, clove garlic, chicken broth

Afternoon snack: Celery and hummus

Dinner: Lean protein and veggies

(this is how he eats six/7 days...one cheat day...as RC put it...even God took a day off:) 

Fitness Plan 

Monday: 9:15 bootcamp/puke hill

Tuesday: 9:15 beach yoga with Anna

Wednesday: 9:30 beach bootcamp/killer ramp

Thursday: 9:15 Tabatta wtih Sheila

Friday: 9:15 bootcamp/killer stairs

 

Addl:  RC has been studying martial art for 17 years, he assured me that these classes include a lot of instruction and thinking time and no serious calorie burn. (I am not so sure:)

A few more insights from RC...

• He hates being hungry!! The smoothies keep him feeling full. He said that each drink mixes up to 1.5 to 2 quarts of power packed nutrients.  
• The first week of cleansing...he lost 10#!! The weight loss has slowed down but continues...and will continue [I have no doubt!] until he reaches his 190# goal.   
• He says that he is in perhaps the best shape of his life! He feels as good as he did when he left the military in 1993. 
• He wanted me to point out that since he is a bachelor and in complete control of the food in his house, he feels he doesn't face the temptation of having sugar and carbs around like many other forever fitters. 
• And last, but not least, the importance of having a training buddy:  in his case it was Jan Wilson. RC says:  "Having a partner helps to keep you going when you feel like bailing because you are too busy or sore.  Even the most disciplined person needs help on occasion."

And what has been his goal in sight??  Besides reaching his fitness and weight goal, he is working towards his 3rd degree black belt...which he WILL complete this year. And when he reaches his goal?? A big plate of pasta from Trattoria Trulli in Encinitas along with a large bottle of red wine...

CONGRATULATIONS RC!!

I can't wait to watch you reach your personal  goals...thanks for the interview...truly motivational!   

Kathleen Allen

Blog Editor 

 

VBC Chapters 6 & 7

Moving from detox to the next stage of our recovery, Dr. Peeke introduces: Stage 2: Beginner Recovery.  This is the stage at which we work on achieving at least 80% of our weight-loss goal and maintain for six months.  This one will last...as long as it takes...says Dr. Peeke.

I have highlighted a few points as I read through these chapters and will share them with you...first of all Dr. Peeke reminds us that "By keeping your body flush with dopamine during Detox, you'll never get a chance to feel that sense of stepping off the abstinence cliff." ...and remember that dopamine is safely obtained through healthy choices.

A mantra central to this book: Big Brain, Small Waist.

Dr. Peeke references research conducted studying the secrets behind successful losers of the National Weight Control Registry. [This would be a losers club to strive for...a renowned ongoing study of people who have shed on average of 66 pounds and kept the weight off for an average of 5.5 years].  Here are the things they had in common.

• 94% increased their physical activity with the most frequently reported form of activity being walking.
• 78% eat breakfast every day
• 75% weigh thtemselves and keep some kind of tracking at least once/week
• 62% watch less thatn 10 hours of TVweek
• 90% exercise, on average, about 1 hour/day, burning approx 400 calories [that's some fast walking]

Dr. Peeke again emphasizes the importance of daily meditation..this is a common thread in each of the three stages of recovery.  She lists study after study which commend taking time to meditate on a regular basis.

This next quote is for me.. I want everything...NOW:

"As much as you want to speed through this whole process, you can't.  Please remember that the brain needs time to grow fresh new neurons; the goal is to remove weight and keep it off for the rest of your life.

Then as if my realizing that I must give my brain time to be growing neurons is not enough for my patience-challenged personality...she hits on slowing down and really tasting your food, experience e v e r y bite.
You know..the recommendations to chew everything like 40 times...holy cow...maybe I am going to have to sit down eat  if meals are going to take more than 4.5 minutes.

I liked the idea credited to John Ratey, MD, from Harvard (everyone from Harvard should be listened to, right?) he calls exercise "Miracle-Gro for the brain".  At lease this will give me something to do whilst waiting for the neurons to grow... In the exercise segment of this chapter she mentions changing the routine up, trying something new ...be creative and find opportunities in your day to move more. One woman who worked at the Pentagon dropped 30 lbs in a year by hand-delivering messages across the one mile building instead of sending email to colleagues on the other side of her work place.

Moving on to Chapter 7 and "Master Recovery"...basically maintenance for life.  Dr. Peeke reminds us that at this stage we want "to get high and stay high--the right way".  She gives tips to help you stay focused including...broadening your tribe (like joining and contributing to our forever fit community:) and tapping into the "helpers high" by assisting others on their journey.  [Ever wonder why Deanne is so happy and motivated?! Look at all of us she is helping!!]

Now just a few miscellaneous..caught my eye kind of quotes:

• "I see people giving power to the sugar, letting it run their lives."
• Try to cook whenever you can.  Cooking helps you redefine your relationship with food. 
• A treat is a treat only if it happens occasionally, not every day.
• The key to maintaining your Stage 3 accomplishement is to continure your basline cardio and then push yourself further.
• For the rest of your life you will create goal rewards, work hard to achieve them and then create more again and again.[and again!]
• Be sure to keep challenging yourself and commit to exercise five times week, if you haven't already.
• Hit all 5 "food groups" of exercise: strength training, cardio, core training, balance and flexibility
• Throw your body a curve ball (like do a cartwheel, jump off a boulder while hiking...careful now:)
• It is essential to continuously generate new goals to generate more dopamine and healthy highs!
• You had to have shed 10 times more mental weight than physical

One of the reoccurring points Dr. Peekes mentions is that of vigilance.  This is one journey that is going to take continuous effort and attention.  She also points out that perfection is impossible and that we should be striving for progress.  She also gave examples of clients who made it to stage 3 and then for whatever life changing reason, they wound back into detox. It is a journey folks...and one I am trying to be patient through

Big brain, small waist.

...see you at boot camp!! :)

Stewing

I have been busy in my other line of work...I know, hard to believe there is more to my life than bootcamps and blogging. I wish!! In my dreams I would seriously follow Deanne around all day..and looking oh! so good:)

So, I have decided for this week's post I  would allow us all to reflect on the information we have been reading  and "let it stew" as they say...

Did you read through this table on page 113?

It is intended to help you work from one side of the graph to the other. 

(unhealthy/false fix........ to most healthy fix)

I am not sure about you, but I pretty much like to jump in with both feet...if I can get the most bang for my buck with Kale chips then pass the bag..let's get munchin'!! Uh...what are Kale chips?? you ask...

...I found them at Trader Joes

and knew I must have that really pricey small bag of 

krinckled up green leaf looking snack.

After all my healthy fix is in there!!

 

And this folks...is not the bottom of the bag.

I think perhaps I DO NEED the transitioning table.

If this is the measuring stick of fit eating...

pass me the carrot sticks. 

There have been times in my life where I've had to say "Okay!" to an A-.

I'm good with that.

On a different note, remember the part about Epipha-MEs?

I had mine.

Went to a semi-important meeting after eating lunch out.

This was NOT a large lunch..in fact an under 500 cal lunch.

No dessert, salad, healthy- type, vegetarian and all.

About midway through the meeting, my stomach started to hurt.

I mean ache and pain and I found myself hoping my facial expressions

were not reflective of my inner grumblings.

I considered unzipping..but of course, that would not be professional.

Somehow I made it through the meeting.

On the way home I called my husband to find out if he was having similar stirrings

(as he was my lunch date). Nope, he was fine.

I came home to alka seltzer and while I flung myself 

on the bed and laid still in the fetal position.

It dawned on me.

My epipha-ME:

My pants were too tight.

And that, my forever fit friends is when it happened for me.

When finally I came to realize that continuing to eat at current trends

has proven more painful than

becoming accountable for what goes in my mouth.

Or as Dr. Peeke put it...

 

"when the pain of where you are now is 

far greater than the pain it will take to get out."  

So after facing the fact that I am TOO an addict of food and

experiencing the pains (literally) of my epipha-ME..

I am now ready to progress into Chapter 6: Stage 2 Beginner Recovery.  

Come and join me!

.. and in case you were wondering....they WERE my fat pants.

  

VBC Chapters 4 & 5

Have you had your Epipha-ME??

Before Dr. Peeke gets into her "three stage pathway to overcome food addiction", she points out that we must first find our true hunger by having our own "epipha-Me"; that moment when you know your life is about to change. She gives some classic examples of clients she has worked with and what it was that gave them the motivation to change.  I especially liked the story of the woman whose doctor walked into the exam room to conduct her yearly exam and stated.."still fat?".  That was it! The woman started that very day...returned 14 months later and 100 pounds lighter to the MD's office just to make her point and fire the health care provider. 

Sometimes I need a good epipha-Me and  wonder how I am going to arrange for one to strike.  Dr. Peeke points out that the mind shift occurs "when the pain of where you are now is far greater than the pain it will take to get out."  She also states that "the stronger the resolve and reward, the less painful the process."  
[For me this is going to entail facing how I feel about the me right now and then being able to envision who I can become. And...I am thinking that those old jeans in my closet may not be near the reward necessary to provide the powerful resolve I am seeking...]

Chapter five begins the three stage pathway with Stage 1: False Fix Detox.  Dr. Peeke's blueprint for the detox are the three M's: mind, mouth, muscle. In reference to "the mind" she points out the benefits of regular meditation..a time to quiet the mind and contemplate life. She also points out the importance of creating a healthy fix environment for yourself and surrounding yourself with supportive people.

When introducing the "mouth" role of stage 1 detox, Dr. Peeke discusses "safe highs" with foods that will provide "dopamine-building" nutrients.

Specifically foods that are high in: 

phenylalanine: meat and eggs, fish and seafood, milk, skim, 1 or 2%, spinach, watermelon, nuts, seeds, tofu, soy bean protein, chocolate, drinks containing aspartame, baker's yeast , soy sauce.

tyrosine: meat and eggs, fish and seafood, diary including yogurt, cottage cheese, low fat cream or other cheeses, spinach, turnip greens, avocados, bananas, almonds sesame seeds, legumes and beans, whole wheat, steel-cut oats

vitamin B6: turkey, chicken, russet potatoes, spinach, red bell peppers, turnip greens, cauliflower, squash, bananas, watermelon, cantaloupe, strawberries, avocados pineapple, grapes, hazelnuts, flax seeds, soy protein, peanuts, beans, fortified cereals, brown rice, wheat germ, garlic, cayenne pepper, molasses, ginger

And of course steering away from trans fats and high fructose corn syrup as well as watching your sugar intake. 

Lastly, Dr. Peeke introduces the "muscle" piece of the detox blue print suggesting that exercise is the best healthy fix because it directly regenerates D2-like dopamine receptors similar to those linked with food addiction in the brain. She does warn the readers to not "over do" as extreme exercise can actually increase your appetite. [And anyone who has trained for an event, marathon, tri etc has felt this phenomenon;]

And because it is Valentine's week I feel compelled to include one of her final points tucked right between "stick with it" and "sleep tight"...."Sex it up!" That's what I'm talkin' about baby!!

Have a great week!! See you at bootcamp...I'll be the one working just enough to kick in the D2s but not so hard as to force myself to a false fix:)

VBC chapter two

False Fixes, Happy Histones and Hijacked Reward Systems

Chapter two was full of interesting information...I am going to hit on some of my favorites. You feel free to add what jumped out for you...we'd love your comments:)

Dr. Peeke begins with the point that everything we do is motivated by the reward. She suggested we think about each activity of our day and review what reward we got from the action: sense of accomplishment, energy, pride, satisfaction.  She pointed out that after over eating...what is our reward?? Like when the bag of chips is empty what are you left with...that would be called a "false fix" since we are left with guilt, shame, angst [and if you are like me...a sick stomach!]

How have we gotten to the point that we actually believe that the over eating will give us the "fix" we are looking for.  This is where it gets interesting...she points out that from the very  beginning...like think pre natal molecular level.. our neuron pathways are learning about rewards for us.  She suggests that what our mothers ingested when we were in the womb plays a role in developing our food affinities.  (Oh dear, something else to stir up the mommy guilt..:)

But the good news is that we can change or alter our genetic tendencies. From the book, page 30...

If you can change certain key choices--your diet, 

the way you handle stress, how you move your body--

you can rewrite those notes in the margins of your genome 

and flip the switch to activate the genes that support and protect you health.

To switch a genetic tendency, requires a special protein called a histone that  surround each gene.  For example, when you eat something healthy then the histone orders certain messages be sent to the brain..like improved immune function.  If you eat junk food, the histones are sending messages such as increased inflammatory responses. The goal, as Dr. Peeke points out is to have  "happy histones". 

Going back to the question as to "how did we get to the point where over eating became a fix?..."  Another quote from chapter two, page 37:

Substance abuse researchers say that the brain adaptations 

that result from regularly eating so-called hyper-palatable foods--

foods that layer salt, fat, and sweet flavors, proven to increase consumption--

are likely to be more difficult to change than those from cocaine or alcohol 

because they involve many more neural pathways.

Dr. Peeke spells out in chapter two how the typical "fast food fix" hits us at so many levels and that those who have designed  the meal have done so consciously  in preparation, ingredients and portion size to manipulate our brain chemistry with additives and nutrients that release that familiar dopamine rush as well as an opium-like rush of pleasure that also becomes addictive. Thus the "hijacked reward system".

At the conclusion of chapter two, Dr. Peeke promises that The Hunger Fix will provide us with a three stage pathway to overcome food addiction. I say...Bring it!! [Not the false fix or the fast food, mind you but the power to choose the real rewards in life...]

VBC Chapter One

Did you pick up your copy??

Barnes and Noble, Amazon...library? 

Here is my first tip...it's important:

Lose the cover!

I mean serious...the partially eaten cupcake...helloooo??

Have you heard the research regarding the relationship between dopamine and food? I had read some about it thanks to Deanne and an article she circulated a year or so ago but this chapter 1 was intriguing to me...

I read it through feeling quite sorry for all of the people in this world who suffer from addictions. I related (mildly) to some of the specifics; I breezed over the "Am I an Addict" at the conclusion of the chapter and kept reading for enlightenment.

Tonight in preparation for the post, I reviewed the chapter and made myself seriously take the quiz. And...ahem...my name is Kathleen Allen and I am a food addict.  There. I said it.  Now, mind you, I barely made the cut but I am in...so...let's talk ourselves through this.  Did you take the test...I mean seriously? Don't do it casual..Take out a pen and mark up your book. Are you in??

I like the recognition that we all live on the reward system and that there are many rewards or "fixes" that are healthy and constructive.  It is the "false fixes" that we must steer away from that are destructive.  The author (Pam Peeke) points out how food became a false fix.  I feel like we have been set up. 

One more point that I liked stemmed from her discussion regarding genetics and the role they play. This genetics thing is not a new concept either but did you read the paragraph on page 11 about epigenetics?  Dr. Peeke explains that the environment in which we live can actually alter how our body responds to the genetics we have been "gifted"...I love the fact that we (as Forever Fitters) have the ability to alter how the genetics take hold by creating a community of healthy eating and activitivy.  We are sooo lucky to have each other, to have Deanne for great work outs and to have our incredible San Diego weather and gorgeous seascapes, parks a' plenty, trails and bike paths which help keep our healthly lifestyle front and center in our world(s).

Go Us!!:)

Food4thought.Thoughts4food...

Ummm...yeah this would be me in my size zero clothes.

after about 1 year of juicing.

She is not really smiling, but not frowning either.

I have wondered if I could be free in my expressions regarding the cleanse here on the blog. This particular forum is connected to Deanne and Forever Fit so I don't want to be like a naysayer at church. Did I use the term naysayer correctly? Best not to correct me if not, not now...I am, after all, on day 4 of cleansing:)

Don't get me wrong it hasn't been all bad nor all good..kindof like the expression on the face above...

What I like about the cleanse (thus far):

1) Love having my food all planned and (out of necessity) made the night before to take with me to work.

2) Having had someone else figure out the recipes and schedule because no way right now in my life would I have taken time to do so.

3) Thurs/Friday pm snack, that was delicious, really. The first time I have wanted to suck the cup dry.

4) Having the coaching from Deanne and Janelle coming via email just at the right critical moment.

5) Adding ice and protein powder to breakfast.

6) The times that I have felt the "lift" from the juices...it hasn't been every time for me but I have felt it a time or two.

7) Losing weight!

8) Realizing that 90% of my food intake was purchased in the produce department.

9) Trying something new and healthy. ( I like new and trendy:)

10) Bragging rights!!

And the down side... 

1)  Cravings

2) Having someone else decide my food. I like choices.

3) The learning curve on water/ice/consistency.

4) Resenting family food consumption.

5) Moody.

So...not bad...twice as many likes to dis-likes.  How has it measured up for you??

Love to hear!
Kathleen