Jamie Eason's LiveFit Trainer - Completed!

I did it! DONE! I just finished Phase 3 of Jamie Eason's LiveFit Trainer.

Here's my recap of the first half of the program: http://wwwmindovermayo.blogspot.com/2015/11/halfway-update-jamie-easons-livefit.html

During the second half of Phase 2, I really started noticing results. I cleaned up my diet a bit more and corrected my macros (more protein). I noticed that I leaned out a bit more and my strength capacity was increased. It was great! I probably enjoyed Phase 2 the most out of all the phases.

I started Phase 3 right along with the holidays. Thanksgiving and multiple Christmas celebrations throughout December were rough on me nutrition-wise. Also, I really didn't like the workouts in Phase 3. Instead of building on the strength that I worked on in Phase 2, I felt like I was taking a step back.

Phase 3 includes way too much static cardio - in my opinion anyway. 30-60 minutes doing static cardio multiple days per week is not the most efficient way to workout. And, instead of increasing weights, Eason increases reps and number of exercises. For instance, you'll do a workout comprised of 10-12 lifts focused only on one or two muscle groups to exhaust the muscles. For each exercise, Eason asks that you do at least 10 reps - sometimes 20 reps - for 3 sets. This means, she wants you to exhaust the muscles by endurance, not by strength.

Again, I'm not saying she's wrong. Look at her! She obviously knows what she's talking about. But, for me, I like to lift heavy doing more sets, but shorter sets. And, I like HIIT workouts rather than long cardio workouts. It's just my preference.

That said, I really liked the second half of Phase 3. Eason incorporated complexes and I really enjoyed those workouts. Again, the cardio was too long and boring for me, especially because I already walk about five miles per day and I stand most of the day at work, which is above and beyond my gym time.

Overall, I'm so happy that I challenged myself with this program. I did a lot of workouts outside of my comfort zone, built strength and endurance and saw results! I could definitely see myself doing this workout again, but I'd probably incorporate some of my own modifications so I could enjoy it a bit more.

For my next workout plan, I really wanted to incorporate complexes because I really enjoyed doing them. So, I'll be lifting six days a week again doing two upper body workouts, two lower body workouts and two complexes each week. One rest day! For cardio, I'll incorporate two-three HIIT workouts each week, continue walking at least five miles a day and getting in my NEAT. And, now that the holidays are over, I'll have a much easier time cleaning up my nutrition.

Looking forward to 2016!

Wellness Coaching Session #12

If you follow me on YouTube, you can see my new video! I'm offering a series of Wellness Coaching sessions to help you reach your goals. Now, you can see how Wellness Coaching might be able to help you - for free!

You made it! This is our last mini-coaching session! If you completed the sessions and the exercises provided, I hope you are feeling better about the goals you want to achieve. You can check your progress with the Wellness Wheel.

Your coaching experience doesn't have to end here! Use this 5-question document to learn if Wellness Coaching is right for you.

Have a great week!

Wellness Coaching Session #11

If you follow me on YouTube, you can see my new video! I'm offering a series of Wellness Coaching sessions to help you reach your goals. Now, you can see how Wellness Coaching might be able to help you - for free!

This week we continued talking about using a storyboarding concept to help you continue working on your wellness vision. Here's the link the storyboarding exercise described in the video.

Next week is the last session, so we'll be wrapping things up! See you then!

Have a great week!

Wellness Coaching Session #7

If you follow me on YouTube, you can see my new video! I'm offering a series of Wellness Coaching sessions to help you reach your goals. Now, you can see how Wellness Coaching might be able to help you - for free!

This week we talked about the habit-forming exercise from last week's video. What are the three new habits you decided to create?

We also talked about how you can create your own personal wellness vision! You can find more information about creating your wellness vision here!

Next week, we'll be bringing your wellness vision to life by putting your words into action! See you then!

Have a great week!

Wellness Coaching Session #6

If you follow me on YouTube, you can see my new video! I'm offering a series of Wellness Coaching sessions to help you reach your goals. Now, you can see how Wellness Coaching might be able to help you - for free!

This week we talked about the personal values survey from last week's video. Did you think this was an easy or difficult exercise?

We also started taking action on how you can form new habits. You can find the habit-forming exercise here.

Next week, we'll be talking about creating your wellness vision. See you then!

Have a great week!

I did it! I'm a Certified Wellness Coach!

I really had no idea what to expect when I applied to the Mayo Clinic graduate school for their Wellness Coaching certification course. It was late in 2012 and I had just completed my Personal Trainer certification. I knew I wanted something more - skills that would help me motivate people instead of just handing them a plan. When I read about the extensive curriculum the Mayo offered for certification, I was convinced it was right for me. I applied immediately - and three months later I was accepted into their July 2014 course. WHAT?! I learned that they only accept 120 students per year. Hence, the lengthy waiting list. 

Perseverance and pestering will get you everywhere. I begged Mayo to give me a spot earlier if it became available and I stayed on them about it. (Tammy in Admissions - you are wonderful!!) I was offered a spot for the second quarter course beginning in April 2014 and I snapped it up!

I anticipated what the class would be like since most of it would be conducted online. I went to college in the mid-90s, so this way of teaching was completely foreign to me. My first assignment was a simple introduction post in Blackboard about my background and why I wanted to take this course. One of the things I wrote was, " I want to get to the core of why people behave they way they do and teach them how they truly can change to be well." 

But, I had it all wrong. I wrote the word "teach". The most valuable thing I learned from this course is that I'm not going to teach anybody anything. Coaching isn't teaching. Coaching is listening. Coaching is support. Coaching is empathy. Coaching is encouragement. 

Coaching isn't therapy, coaching isn't imposing judgment and coaching isn't teaching. Teaching is providing answers. But, you already have the answers. You are the expert on you. I can't teach you about you. But, I've spent hours upon hours to get here. To the place where I can work with you to become the "you" you want to be. The best you.

I can't even begin to say enough good things about my experience at Mayo Clinic. My third week of class took place on-site at Mayo Clinic. They are days I will never forget! I was in a room of 14 like-minded people with fascinating experiences and stories to share. I was exhilarated, yet exhausted, from the precious time I spent learning from Mayo Clinic doctors and Wellness Coaches who had been practicing and improving coaching methods for years. I was able to participate in a peer coaching group with classmates for several weeks, so I could gain as much knowledge and practice as possible. This was when I realized I could be really good at coaching. This is for me!

People ask me:

• What does Wellness Coaching mean?
• Are you going to provide me with weight loss and dieting advice like recipes and meal plans?
• Am I going to have to get on a scale in front of you?
• Are you going to set strict goals for me?
• Are you going to be upset or make me feel guilty when I don't do what you say?

Now, it's my goal to change the perception of coaching and help others understand what I can do to help. And, why the course content I learned at the Mayo Clinic is so incredibly valuable. I've been practicing with class peers and volunteer clients and I'm so excited about the results people are experiencing. 

I won't make you get on a scale in front of me, or set your goals for you or give you unsolicited advice and pamphlets. I definitely won't judge you for your actions or make you feel guilty.  

In fact, I decided to see a Wellness Coach myself during my learning process - one that was not affiliated with the Mayo Clinic. I wanted to see how she practiced compared to what I was learning. This is when I realized how right the Mayo got this curriculum. I saw my "coach" (incognito, of course) about four or five times. She usually did most of the talking instead of listening. I always left with a stack of pamphlets - some of which I told her were on subjects that weren't a concern of mine. She didn't hear me at all. She didn't dig deep or spend the time to find what motivated me. She didn't personalize our appointments. She just gave me blanket advice - pretty much information I could Google.

So, that's how I knew I could make a difference. It's my mission to help people become their best selves and maintain lasting change over time. I partner with people on what their goals are - not mine. It can be anything you want to change - eating habits, physical fitness, stress management. With what I’ve learned and practiced over the last several months:

• I’m able to help people see themselves more clearly.
• I can identify gaps between where someone is and where they want to be.
• I’ve built a structure, I have useful tools and I can provide support in a safe environment necessary to help people sustain their commitment over time.
• I will ask for more change, more intentional thought and more action than you will ask of yourself. But, this is done according to the client’s agenda.

Thank you for following along with me in 2014 and have a fabulous holiday season! I'm looking forward to sharing a broader scope of Mind Over Mayo in 2015!

Don't Give Up...Don't Look Back

It seems like weight comes on quickly, but takes forever to get off.  It's even tougher for me than it used to be when I first started my weight loss "project" in 2005.  I'm not getting any younger!  ;)  The things that used to work to get the weight off don't work as well anymore.

Most of the time, I'm very motivated to eat healthy and keep working out, but as you know, some days are tougher than others.  Some days you feel like you are missing out on things.  Some days you get tired of calorie counting.  Some days you don't feel like worrying about health or weight anymore.

Then, there are excuses, like the fact that I'm living in this miserable climate...

...and after I spent the last month food journaling religiously, eating clean the majority of the time, working out regularly, and giving up alcohol, I GAINED four pounds.  Really?!

My goals seem more and more difficult to reach every day - and even when I do reach them, I'm not going to look like I did when I was 18, right?  So, what keeps you going during these bad plateaus and blue times?

I can't give up.  Yesterday, I really wanted to give up.  I wanted to eat a junk food lunch, skip the gym, then grab a pizza and a bottle of wine for dinner.  But, I didn't.  We ordered food for a lunch meeting at work, where I could've easily eaten something terrible, but I ate a clean 294 calorie lunch and fruit later.  I went to the gym, not the liquor store.  We made scallops and mashed cauliflower for dinner, not pizza.  

I pushed through a tough day because I'm looking forward.  This is backwards and I'm not going there again!

• I used my support system: I vented my weight gain to two of my friends who are also trying to lose weight.  Then, my husband encouraged me to go to the gym and pushed me HARD when I was there.
• I re-visited my goals:  This is what I want.  I'm not sure when I will get it all, but I have to keep working toward it.
• I remembered: Every day is a new day!  

The Positive Jar

Unfortunately (or fortunately), I have reached the age where I'd rather stay in on New Year's Eve instead of going out to fight crowds of 20-somethings for a cocktail whilst screaming conversations over the techno version of Bieber tunes.  Instead, my husband usually makes a delicious steak and lobster dinner.  We reflect on the year over a nice bottle of wine.

Over the past few years the reflection part hasn't been that positive for us for various reasons.  Maybe it's easier to remember the bad things that happen or unfortunate circumstances?  This prompted us to start the Positive Jar:  

Our goals for the year include eating healthier, clean foods because we splurged in December and getting into better physical shape.  We joined a new (and better) fitness center and we want to run a couple of road races this summer.  A major component for losing weight is staying motivated and being consistent with good habits, especially through difficult struggles.  No giving up!  I think making conscious notes about positive things that happen in our lives supports motivation overall.  It reinforces why we want to make changes in the first place.

The jar has a few more notes in it since I took the picture (yay!)  I'm looking forward to filling it throughout the year and reading it at our 2013 New Year's Eve dinner.  Please steal this idea!  It's not too late to start it this year!

Passed the test!

For a long time, I've wanted to get certified as a personal trainer.  I've been studying diligently and I am happy to announce that I passed my exam this morning!  I'm officially a Certified Personal Trainer!

It's always time to set goals

I was feeling really overwhelmed this week. I've started training for my (first!) half marathon, which requires three days of running per week. Last year when I trained, I dropped by weightlifting days down to 2...then 1...then zero days per week. I love lifting and I don't want to fall behind again, plus it will help me keep my weight down. So, I've also scheduled lifting three days each week, which leaves one rest day. I am doing my best not to double up workouts, so I can dedicate my energy appropriately, but that doesn't always work.

With six workouts per week, a full-time job, our cleaning business, etc. etc. etc., I wasn't sure how I was going to fit everything in. Plus, I always have other non-fitness goals going on in my head because I can't sit still :) I have a lot I want to accomplish yet this year and I had to get organized.

I went to my favorite coffee place and sat down with my GTD binder:

• First, I scheduled all of my workouts on my personal calendar. These are appointments I cannot miss - especially if I want to be prepared for my half.
• Then, I wrote down two other things I wanted to accomplish this year, but I had to break these goals down further: 1) What is the first step I need to take to get started? 2) What is the next step after that? 3) Schedule time on my calendar to take these steps.
• Finally, I wrote down where I wanted to be at the end of the year and another item to start planning for in 2013.

I have everything organized and know the small steps I need to take every day to achieve them. I keep the plan with my personal calendar so I can look at it every day as a reminder of where I'm heading.

Also, I read a great article this morning on goal planning and this guy suggests the GTD system as well. I highly recommend it!

http://practicalpaleolithic.com/paleolithic-diet-blog/fitness-goals-setting-refining-and-staying-focused

Spinning...

Spinning…is what I’ve been doing for arguably about a year and a half now. And, I don’t mean the kind of spinning where I’m on a bike. I mean the kind of spinning where I follow my health plan for a bit, but fall off a bit due to a variety of excuses work/weather/holiday, etc. – you name it. Now, I’m ready to be done spinning. But, how?

I don’t want to short-change myself on the significant lifestyle changes I’ve made – the gym is still a priority for me 4-6 days a week, I diligently plan healthier meals to avoid eating out and I’ve kept 25-30ish of the 40 pounds off that I lost in 2006. But, I haven’t seen my goal weight in quite a while – a year and a half to be exact.

Considering how much time and energy I put into thinking about and studying health and wellness, the execution mojo has escaped me for quite some time. Honestly, nothing can mimic that first time of losing a significant amount of weight – the pride, the constant motivation from the scale and the extensive compliments. But, after that ends, it’s just a daily struggle to maintain and you have to be your own cheerleader.

I’ve thought endlessly about the series of events that got me to this place mentally considering I used to be so stringent and strong about my diet/exercise plans:

• Working many hours at a job I loathed, then getting laid off from that job. I found a great new job, but it was still a new learning process and the early morning meetings associated with it cut into my beloved morning workout time.


• My favorite weight loss partner (aka my husband) completely fell off and gained back 50 pounds that he lost and more.


• Weather – always tough for me. I experienced the worst winter of my life in 2010-11. However, this past winter was the most mild I’ve experienced. Even so, there’s not a lot of outdoor activity to be had in January in Minnesota. It’s still cold and dark.


• I don’t really have a go-to weight loss plan anymore. I used to be convinced of Weight Watchers, but over time I moved more toward eating clean (which, Weight Watchers new Points Plus plan has as well.). But, the things I used to do to lose weight just don’t work anymore – or at least not nearly as quickly. I’m afraid that’s just damn old age. So, when I try a method of tracking food and it fails me after a few weeks it just adds to the discouragement and makes me wonder – what’s next?
  
  While these events are triggers, they are really just excuses, right? Getting the motivation to get past these obstacles to see results is what I need to dig deep to find again. But, I have learned something from my excuses and these learnings will need to be the core of my motivation:
  
  Working out is a priority to me and must be no matter what time of day. It’s never really been a problem for me to get to the gym, but my efforts while I’m there have dwindled. Like my food plan, if I don’t see results with something quickly, I change it up right away rather than just sticking with it. I signed up to run my first half marathon in September and I’m not hauling these extra 10 pounds 13.1 miles. Now, I have a consistent appointment schedule to run three times per week and lift weights three times per week. I have no excuse not to stick to this.

• I need a partner to help stay motivated. Luckily, my husband has gotten back on track and has lost nine pounds so far.


• Spring is here! I have already been out for my first outdoor run of the season and it was great! I need to take advantage of this weather.


• And, the toughest thing for me is the diet portion – which is 80% of this whole effort. I really need to buckle down here, be honest with myself and food journal every day – not just weekdays. I’m focusing quite a bit on eating lean protein and veggies throughout the day. More and more, I’m trying to move away from processed foods. I think this will be easier as the farmer’s markets start to open up. I’m going to be sure to get in a cheat meal once a week and a little bit of dark chocolate or red wine each day. Must keep those cravings away!
  
  So, what is different this time? It’s been a year and half – I’ve really been in a slump and not feeling like myself. These 10 pounds have really been in my head on a constant basis. But, I’m just spinning and stressing over it constantly. You know what? I’m tired of this constant spinning taking up all of my energy that could be put to a much more positive use. Not to mention, I consider health and wellness my core platform in life. It really stresses me out to be so hypocritical. I think my weight gain and job drama affected my confidence and boosted my ‘I don’t care’ attitude more than I’d like to admit. But, I DO care and I CAN do this (again).

Week 11 of 12 - Weigh In Results

Setting goals, childhood dreams and Russell Brand. What more could you ask for? Check out my Week 11 Vlog!