Mental Clarity Creates Readiness for Physical Change

I started working with Misty in December when I had hit a plateau in my weight loss. I had lost weight by limiting calories and using the My Fitness Pal app on my own, but without focusing on macros. Actually, the amount of food I was eating before was basically the same, but the composition of what I was eating was different. I had been trying to base it just on the Zone plan. Misty came up with an individualized plan for me and told me exactly how many carb, protein, and fat grams to eat per day. I liked that I knew exactly how much to be eating and didn’t have to do my own guesswork or generic plan. Within a week of eating according to the macros, my muscles became noticeably defined, especially in my arms and legs. It was a pretty incredible change. I had noticed before when I was limiting calories that I felt like I was losing strength in the gym. Since doing macros, I have been steadily increasing in strength.

It's now April and in the past 4 months working with Misty, I have lost 16 pounds of fat and am so much more toned. Not only did I lose 16 lbs, but it was the final weight I needed to lose, which is the hardest to lose (I’ve lost a total of 49 lbs). I am below my weight when I got married and didn’t think that would be possible for me as I’ve now hit my forties. Along the way, Misty has adjusted my numbers to accommodate changes that happen in my body composition, goals, and hunger level. The amazing thing is that she has added food in and it would spur on MORE weight loss! I feel so much better inside and out. I’m lighter on my feet; I don’t have the body aches I used to have; I can run faster, do more pullups, and lift more weight. I can cross my legs more easily and I’m not splitting my pants anymore! In fact, I’ve had to get a whole new wardrobe (for the good reason, not the bad reason!). What’s an even bigger deal than all the outside changes are the inside ones. My family has commented on what a better mood I’m in, I feel much more emotionally stable, have more energy, and am more productive. My friends have commented that my whole countenance has changed and become much brighter. And that’s how I feel! I’m very thankful to Misty for helping me during the difficult final stretch of this weight loss and for all her encouragement along the way to help me do what I didn’t think I could.

Nutrition Flexibility & Balance After Babies

After having my second daughter in April 2016, I knew I had to do something about my weight. After my first daughter I never quite lost all my "baby" weight before getting pregnant with our second...even though they are 2 years apart. And, to top it off, during each pregnancy I gained about 55-60 pounds even though I was consistently doing CrossFit and eating (somewhat) healthy. Yikes! 

In the past I had tried Paleo, The Zone and had looked into Whole 30, but only made it about a "whole 2" as there were just so many restrictions! I personally thrive on tight boundaries and goals but I need to be able to live my life. We have very social jobs which entails us meeting people for lunch, dinner...and of course coffee! Because of my need to go out with people I found the other "diets" too restrictive for my lifestyle...plus I have a 3 year old and sometimes Chick-Fil-A is what's for dinner! :) 

I've been on a macro nutrition plan since June 2016 and love it. This is by far the longest time I've ever followed a plan and I have seen some incredible results. My progress has been slow and steady...sometimes slower than I want, but I have stayed the course, trusted the process and have been truly amazed. In June, I weighed in at 164 pounds and now in March I weigh at 133. 

After the weight loss, the best parts for me are my increase in energy levels (I used to want to/need to take a nap almost every afternoon), my increased strength (I feel stronger and faster in the gym than I did before my first pregnancy), and I no longer stress or worry about what to eat or what to do if I had a "bad" day of eating. 

I know that I can take a day off for a celebration or a vacation and pick right back up where I left off. In the past, I would "punish" myself for having a meal or day where I know I ate poorly, but now I get right back on track, hitting my numbers the next day. I love that I can have a weekly date night with my husband and fit in some dessert if I want to and if I plan for it. I love that I can eat the same things as my daughters because I don't have to eat anything special and I am setting healthy examples for them on a balanced diet and portion control.

Photo Credit: Rx Pics

An encouragement: stay the course and you will see results! It took me almost 3 weeks to lose my first pound as my body adjusted to my new eating habits. Plan ahead! If you go into each day blind and just eat freely this will be more difficult. I go into each day with a plan, usually starting with my dinner, so I know what I can eat each day whether I'm working from home or at a day long workshop. 

Trust the process-if losing weight and being fit was easy most of the population would be at a healthy weight, right?! It takes time and it takes change...trust the process and be willing to make change. 

The Battle of That Dreaded Scale

The scale. (cue disappointing music...) I thought it was time to address this tool of measurement once again, because apparently, too many of us out there can literally have an instant mood change depending on what that number says. 

Let's be really clear. The scale is a measurement of your relation to gravity on any given day. It does NOT measure your self worth, successes, or failures. It shouldn't be a mood regulator. Do you need to re-read that? Why are you letting that ever changing number be a total mind f@#k?!! It is one type of measurement and one tool in the toolbox to use to evaluate your health and nutrition goals.

Many factors can affect that weight on the scale on any given day. I've seen people fluctuate as much as 3-5lbs in a day! So what are some factors that could be affecting that number?

High sodium consumption. Excess sodium consumption causes fluid retention and bloating that temporarily increases body weight. Did you go to town on the chips and snacks? If you are tracking your food, you can look back and see what various foods could have been the culprit for you. 

Digestion/gut health. Let's talk poo. ha! Do you have regular bowel movements? What is your fiber intake? If things aren't moving through you regularly, you could be bloated and be weighing yourself down, LIT-ER-ALLY.  

DOMS (Delayed onset muscle soreness). You know when you've had an intense work out, or it's been awhile since you've been training, and you are sore AF??? Like having to brace yourself to sit on the toilet sore?? ha, ha, ha! (where are those handrails?)

DOMS occurs when there are microscopic tears in the muscle + lactic acid. Water retention occurs because the body is replenishing glycogen stores in the muscles in order to repair itself.

Females-hormonal changes throughout cycle. Ladies, you should know your bodies. Depending on your cycle, you may notice bloating/weight gain at certain times of that cycle. I typically gain 1-2 pounds every month during this time.

Hydration levels. This one is BIG! Are you getting the recommended daily fluid intake for your activity level? Half your bodyweight in ounces. If training, half your bodyweight + 15 oz. 

If you're dehydrated, you aren't able to flush everything through the body. You can be bloated, backed up, and that can be reflected on the scale.

The scale can be a useful tool to be aware of trends and correlate events that could affect that number on that particular day. It can also be a very motivating tool and eye opening for some, so don't toss it just yet.

There are several other ways of measurement to evaluate if your nutrition plan is working and helping you towards your health goals.

1. How are your clothes fitting? Looser? More snug? Maybe they didn't shrink in the dryer :). Do you take measurements? How about progress pictures? That bathroom selfie doesn't have to be vain. Use it as a tool to measure progress.

2. Energy levels. Do you feel like you have more energy than normal? Not dragging or NEEDING that afternoon caffeine fix? How's your mood? When you're getting quality, balanced nutrition for you, in addition to the appropriate vitamins and minerals, your energy levels can sky rocket.

3. Sleep. How's your sleep quality? Are you feeling well rested? Getting enough hours at night? Waking up ready to attack the day? Sleep is critical for proper recovery- mind, body, and soul. Let's icksnay the late-night binge TV watching. (GUILTY here!!!)

4. Performance in training. Are you feeling stronger? More endurance? Not as sore? It's amazing how we measure if a workout was hard enough, depending on how sore we are. When you have positive nutrition habits in place, you should experience better recovery. Many times you will feel like you can do more work in training because you have recovered so quickly. Can we say GAINZ?!!

Let's try to shift the mindset on the use of the scale. It is one form of measurement, and surely not the most comprehensive unit to use. Let's look at the whole picture, evaluate your individual goals, and utilize appropriate and healthy forms of progress measurement.

A Transformation Journey

Sometimes it takes some tough love and reality to truly see what you do not see. Like really ripping those blinders off, and showing some truth!!! No foggy goggles.

I recently celebrated my 4-0 birthday and it was such a culmination of thoughts and reflections. I feel like when you get to this point in life, you hopefully have some solid life experience to reflect on where you have been and then look forward to where you are going. I can honestly appreciate my story, my past, my life experience, for what it is, and I look forward with hope, optimism, and comfort that I know there is much greatness to come as well.

Birthday vacation enjoying the ocean & dunes.

A year and a half ago, I was not in that happy place. I had a HUGE Pacific Northwest-type gloomy cloud that had been hanging around for some time. Some of you know a little more of my story, but if not, read here or watch this video. (You can check out more on the blog). I had let an injury affect me in many parts of my life, but it was really a culmination of several factors that all merged together. Not a high, bright period along the life timeline.

Then there was a moment where I realized, enough is enough! I have too much to offer those around me with my God-given gifts, and they are not being utilized because I had allowed myself to be overwhelmed by life funk! My physical health wasn't optimal, and therefore affected my mental and spiritual health. All were running on empty, because I had allowed that to happen. I felt some heavy weight weighing on my overall general health, literally and figuratively. It was time to suck it up, change my mindset, and do the WORK to get back to finding a positive and good balance in my health.

So here I am eighteen months later, a transformation that is not only in my physical health, but overall general health that's mind, body, and soul. I am in a great spot and now feel it's my duty to pay it forward. It feels great to be able to provide value to others, and help them reach their optimal health goals. Look good, feel good, do good!

Littlest & I always dancing around being goofballs.

Make the conscious choice to choose happiness. Find the courage to get beyond those insecurities that are holding you back from being YOU!!! It will take WORK, but you are SO WORTH it! You were designed by God to share your individual gifts with everyone out there. We all need to share more of our individual gifts. Be your BEST YOU!!! Do YOU. Don't try to live up to someone else's standards or ideals. What do you need to do to invest in yourself? How can I help?

Unbroken Heart

Mike after doing WORK! “Crossfit isn’t for everyone, but anyone can do it.”

Dizzy. Hazy. Off. Strange. The sound of blood flowing fluidly through the chambers of the heart. Wait! Uneven. Broken. Staccato. Heart attack!

That was September of 2012. “It had been one week and one day from starting CrossFit. I wasn’t feeling well. I felt hazy, had some shoulder pain, and what seemed like, indigestion. I thought my shoulders were sore from the week of workouts,” Mike Fitch says. He blew off the other symptoms. The symptoms continued, and Fitch said he “just felt off.” A visit to the doctor confirmed he was having a heart attack.

The doctor informed Fitch he didn’t have any abnormal heart conditions, and it appeared to be a rare instance of a piece of plaque breaking off in his artery that created a blockage and thus the heart attack. A stent was put in, and he was prescribed blood thinners for a year. After a month of recovery, Fitch was given clearance and encouraged to continue CrossFit from his doctor. His doctor informed him to take it easy, and ease back into the workouts.

Mike Fitch is like many Americans. He was extremely active up through his mid-thirties, and then marriage, work, and family took over his time and priorities. Now at 56 years old, and after a 20-year hiatus from fitness, Fitch was looking to regain his health back. He was ready to make a change and quit letting life get away from him. “It was like my 40s just blew past me.” Fitch walked into CrossFit Loomis off the street and inquired about the program, ready for a fresh start. His daughter has been an active crossfitter in Korea and had suggested he give it a try.

After seven months, Fitch has lost over 52 pounds and is getting stronger every day. His mobility has dramatically increased and he’s motivated to take his health back.

Throughout the CrossFit Open season, Fitch has been driven like none other to leave his mark in his first experience with the open. He’s dedicated, consistent, and reaping the benefits of his change in lifestyle. He’s reclaimed his physical, mental, & spiritual health, as well as, his life back.

Coach Dave Pabalate shared, “Mike Fitch’s story is a perfect example of what is available through this program.” He’s a father, a husband, and trying to regain his health back. He is like many others out there. Pabalate states, “He has worked through the psychological process in coming to the gym. He is continuing to conquer the fears and stereotypes of what CrossFit is.” Just making it to the gym on a regular basis is progress. Progress is also learning functional movement again to conquer what life throws at you.

“Mike is an entrepreneur and he knows what success is,” states Coach Pabalate. Fitch owns two businesses and knows what kind of work it takes to be successful. Without a doubt, Fitch is a fighter and will continue to fight for that success. 

Most would take a step back with Fitch’s health scare. With a HUGE heart, Fitch is NOT broken and will continue to fight on in getting better along this journey of life.

Mike with his CrossFit Loomis community