WWJD - (What Would Jillian/Jackie Do?) - Part 1

Stacie's Progress Pic - (August 2010)

I have good news and bad news.  The good news is that I took a progress picture recently and I can see some major physical improvements over where I was several months ago. My face is slimmer, I've shed some body fat and I've toned up my muscles. I can even see a six pack forming. Honestly I cannot recall ever seeing a six-pack on my body in my entire life (so I'm pretty jazzed about that). Granted, I am sucking in my tummy in this photo, but it's clear that under a thinner layer of abdominal fat I have developed some ab muscles.  It's still hard to believe it's me.

Jackie Warner/Jillian Michaels

 Ok so....what is the bad news you might ask?  Well I seem to have hit a plateau of sorts. My scale has barely moved in the past 4-5 weeks which is an issue for me because I'm in a 12 week physique transformation contest and the whole idea is for me to lose scale weight and lose bodyfat. I feel I've done reasonably well with my diet (except for some occasional impromptu snacking) and my frequency of exercise has been the same if not greater (although I've done more cardio and less weight training lately) so I'm left wondering....just where have I gone wrong? Well I had to go back to the drawing board and ask the question "WWJD -- What Would Jillian/Jackie Do?"  I'm talking about the "Queens of Lean" Jillian Michaels and Jackie Warner. Both are well-respected uber fitness trainers in the industry and have the hot bodies to prove they know that the heck they're talking about.

Fitness Trainer, Author and Gym Owner Jackie Warner

I first learned of Jackie when I tuned into the Bravo reality TV series "Workout" a few years back which featured Jackie running her celebrity gym "SkySport," managing a team of trainers and whipping a bunch of overweight clients into shape. I loved the show and Jackie's style so much that I  decided to pay her a visit at her rooftop Beverly Hills gym to train with her. At the height of the show Jackie's hourly rate was $400/hr (gasp!), but trust me when I say I didn't pay anywhere near that rate. Admittedly I was at a low point in fitness and pretty out of shape. She showed me no mercy and put me through a brutal warm up and circuit training workout. I was not a happy camper. Having not worked out in a long time, my body was detoxing and I just felt like crap, but I wanted to meet her, be in her presence and be inspired. After my workout, we sat down and she gave me several healthy eating tips and a recipe for her recommended morning shake. She was very easy to talk to and extremely down to earth. She shared some things with me about her own personal health which I was surprised to learn but felt I could potentially benefit from. We also talked about some of her other business ventures she had going on including her clothing line and fitness retreat(s) which she invited me to. I told Jackie at that time "I wanna look hot and I wanna see a six pack at some point in my life." She looked at me and said "It's going to be hard given your body type. You're going to have to do a lot of cardio." Well I'm starting to become that woman I always wanted to be and it feels good.

"Fat doesn't make you fat. Sugar makes you fat."  -- Jackie Warner

In response to my plateau situation, I'm sure Jackie would tell me to dramatically increase the intensity of my workouts and cut out all processed sugar from my diet (something I have historically felt was a bit too restrictive for me to do).

Jackie Warner and the cast of "Thintervention" (Season 1)

Jackie's new show "Thintervention" just debuted on Bravo and I must say I really, really like it so far.  In the show Jackie is training another group of overweight/obese clients. The casting department did a great job as most of the clients are funny, entertaining or interesting.  The bunch includes:  an ex -Playboy playmate & Real Housewife of OC (Jeana Keough),  a guy who wants to lose weight so he can get laid and bang hot chics, a former fit model who beat breast and uterine cancer, and a fussy, British, "fag hag" who chain smokes. In the debut episode, Jackie puts them through their first, grueling workout and you can be sure there's lots of sweating, groaning, whining and even some puking. I feel their pain and can relate to what they're feeling 'cause I, too, had the Jackie Warner experience. What's interesting about this series is that it's as much about about life transformation as it is weight loss. For example, the participants attend regular therapy sessions to explore the psychological underpinnings behind why they overeat. Jackie also frequently makes surprise, unexpected visits to their homes to check up on them and see if they are following through with their nutrition, exercise and "homework assignments." These impromptu visits are so much fun to watch. Jackie is hellbent on replacing their bad habits with good habits and she tolerates nothing less than their full commitment. I guess they have her to thank because everyone lost several pounds the first week. Whereas most of them would have otherwise given up sooner, she "cracked the whip" in their workouts and compelled them to "go the distance." It will be interesting to follow them through the series and see what their final results are like.

In Part 2 of "WWJD" I'll share my insights on Ms. Jillian Michaels, why she is such an inspiration for me, and a cool, upcoming opportunity where I'll be working out with her as well. I guess you can say I'm just addicted to pain.  ;)

Shakeology - (Acts like a Salad. Tastes like Dessert)

"Chocolate" Shakeology

I'm always on the look out for shakes and supplements which will provide me with the proper nutrients to fuel my body, aid my workouts, and continue my progress.

I was recently introduced to a nutrition shake that I really like and wanted to share it with you if you're unfamiliar.  I really haven't experienced anything quite like it.  It contains 70 natural ingredients, 23 vitamins and minerals, proteins/amino acids (for muscle repair), phytonutrients, pre-biotics, antioxidants and digestive enzymes. It's intended to be a meal replacement shake but because of it's low calorie content and the fact that I typically consume a half serving at a time I actually substitute it for one of my daily snacks.  It's also like your multi-vitamin in a  glass. I've only been drinking this shake once or twice a week for about a month and I've already realized some significant benefits to include:

• Higher energy
• Elevated mood
• Better Digestion
• Reduced cravings

I have yet to see the weight loss benefit the product claims, but I'm giving it some time.
The product is called Shakeology and this video explains what it's all about much better than I can:

The shake comes in 2 flavors: greenberry and chocolate. Generally the shakes taste good, but if you just prepare them with water the texture can be a bit bitter and chalky (leaving an aftertaste) so I like to even it out with some other ingredients.  There are some recipes on Beachbody's Shakeology website, but I've also come up with some of my own which I really like:


STACIE'S CREATIONS:

CHOCO-VANILLA SHAKEOLOGY

1/4 cup Chocolate Shakelogy

1/4 cup Vanilla Whey Protein powder

1 Tsp. Organic Almond Nut Butter  

1/4 cup almond milk

8 oz water

4-5 ice cubes

Fat-free whip cream

Cinnamon

Blend and top w/ a dollop of fat free whip cream and a sprinkle of cinnamon.

Delicious!

(Tastes like chocolate ice-cream in a glass)

LEMON-LIME GREENBERRY SHAKE:

1/2 to 1 packet of Greenberry Shakeology 

1/2 packet of Crystal Light Pure Fitness (Lemon-lime powder)

1 TB - Lemon Yogurt

2 tsp of lime juice (season to taste)

8 oz of water

4-5 ice cubes ice

ORANGE ZEST GREENBERRY SHAKE:

1/2 to 1 packet of Greenberry Shakeology 

1 TB - Lemon Yogurt

2 tsp of lime juice (season to taste)

8 oz of Zevia Orange Twist Diet Soda

4-5 ice cubes ice

Freshology (Gourmet Food Delivery Service)

It's Day 28 of my 12-week body transformation. I had a great day and I'm having a wonderful week so far!

I think I'm really beginning to tap into the whole "mind-mouth-muscle" phenomenon.  I've learned from some of my spiritual teachers including: Oprah Winfrey, Eckhart Tolle, Louise Hay, and Joel Osteen etc, that positive change first begins with the mind. Our thoughts create our realities. Negative thoughts attract negative experiences and positive thoughts attract positive people and experiences into our lives.  There is so much power in positive thinking!!

Melanie Brown AKA Mel B 

Today though, I actually want to focus on the "mouth" part of the equation since food is such an important part of any fat loss and fitness journey. When I attempted a fitness program 7 years ago I cooked all of my meals... and I'm not going to lie -- it was very taxing and time-consuming. Balancing a hectic work schedule and social life with shopping for food, cooking healthy meals, exercising and managing personal responsibilities like cleaning and chores etc was quite a feat. This time around I admitted to myself that I could use some help. So I've been using this gourmet food delivery service I discovered a few years ago called "Freshology" which is such a life-saver!!   It's like having your own personal chef prepare your meals which are delivered right to your door daily. They have several different plans and I have been doing the "FreshDining" plan. I first heard about it because some celebrities like Ricki Lake and Janet Jackson used the service and lost a lot of weight on it.  With the launch of their "FreshMommy" program, actresses like Halle Berry, JLo and Mel B were able to drop the baby weight quickly and get back into their skinny jeans in a short time.

Here are a few of the things I love about Freshology:

• The food is freshly-prepared, delicious and healthy!  Calorie count is 1200-1400 calories a day, but I never feel hungry or have cravings. I eat a lot of "living foods" like fresh fruits and vegetables and lean proteins and little to no starchy carbs like potatoes, rice, pasta etc.
• All meat is hormone and antibiotic free.
• They use organic ingredients
• They allow you to exclude roughly 10 or so foods that you don't like or are allergic too and they will prepare your meals accordingly.
• You can view 2 weeks of menus in advance on their website
• They have a special plan called "GetSlim" where they can FedEx "flash-frozen" meals to people outside of the L.A. & NYC metro areas. Freshology has been doing giveaways of their "Get Slim" program on Facebook. "Like" them to qualify. 
• It's easy and convenient. I just heat up my meals and go. 
• Good customer service and an user-friendly website which allows you to update exclusions, delivery cycles and personal info.

What I don't like about Freshology:

• It's pricy (but I guess you pay for what you get)
• You can't customize the menu (i.e., have a choice of meals)

I am so glad I discovered Freshology and as long as I can afford it, I will continue to rely on them when I need them. Here's a sample of a day's worth of meals that I've had on the program:

Freshology Breakfast

BREAKFAST:   Wholewheat pancakes with Grand Marnier Ricotta, Syrup, Turkey Bacon, & Fresh Fruit (Blueberries and Raspberries)

LUNCH:  Grilled Shrimp Skewer Pita Pocket w/ Composed Greek Salad

DINNER:  Herb Marinated Halibut w/ Dried Cherry Couscous & Cavolo Nero

SNACK: Tandoori Style-Lamb Chop w/ Mango Salsa

DESSERT: Flourless Chocolate Cake

Having calorie-restricted food that tastes yummy is such a treat! It makes it so much easier to stick to your plan and reach your goals. I just can't do tasteless diet food. There are several different meal-delivery services out there including: Fresh Diet (formerly Zone Diet Delivery), Sunfare, and Susan's Healthy Gourmet. I may review some of these in a future blog update, but for now I'm having a love affair with Freshology (http://www.freshology.com). 

Failing to Plan is Planning to Fail

I figured out early on that I needed some sort of structure to keep me on track with my nutrition and exercise program. One of the quotes I love from Bill Phillips is "Failing to Plan is Planning to Fail." I can attribute much of my success thus far to this mantra.

I try to plan my meals and workouts in advance. Usually on a Sunday I'll sit down and decide what I'm going to eat for the week. If I'm eating home-cooked meals I make my grocery list, shop for the ingredients, and cook up most or all of my meals for the week in one day.

Pulled Duck Dinner Salad

If I'm doing Jenny Craig or a meal delivery service like Freshology, I just customize my menu for the week. This leaves nothing to chance. That means if someone orders a pizza at the office or I'm out and about and there's no healthy options wherever I am, I won't be stuck or tempted because I don't have a plan. It takes the guesswork out of everything and ensures I'll stay on track.

Finger-lickin' Fried Chicken

A good example of this is I went to the annual Long Beach Jazz Festival here in Long Beach, CA last Friday with a girlfriend. I packed a small cooler with my dinner for the evening (a "Pulled Duck and Edamame Salad). I initially thought that I might be able to get some food from one of the many vendors at the festival but I didn't want to take the chance that they might not have something I could eat. I'm so glad I decided to bring my own food. Every single vendor we encountered was selling food like fried catfish, fried chicken, french fries and funnel cakes. I reminded myself that just 1 fried chicken breast can pack a whopping 490 calories, 31g of fat and 1080 mg of sodium!  There were no healthy alternatives and I was glad I  had the foresight to pack my own meal. I was so proud of myself that I honored my self-promise to eat clean. Now don't get me wrong! I love me some fried chicken and catfish on occasion in moderation, but I only try to do 1 "splurge" or "free" meal a week and I had already planned that for the following day.

With exercise I know what days I'm going to do cardio and what days I'm going to do weight training. For cardio I usually choose the classes I'm taking in advance and schedule it on my calendar like an appointment so I'm less likely to bail out. For weight training days I write down on a progress report what specific exercises I plan to do for each body part, how many sets, how many reps, as well as how much weight I'll lift. During my workout I jot down what my actual sets, reps, and level of intensity are.  This helps to keep me focused. When I go into the gym I know exactly what I'm going to do and I'm not wasting time training in a haphazard or random way.  Every 2-4 weeks I increase my weight and switch up my exercises to keep my muscles from adapting or acclimating too much.


I've noticed in the past that during the weeks where I haven't planned appropriately, I almost always falter and don't see good results.

I don't know about you, but personally I like being in control and not leaving too much to chance.

Plan, Prepare, Execute, Succeed....

the formula really does work.

Weight Loss Success Story - Rebecca Meyer (The Biggest Loser)

Rebecca Meyer (age 25) joined Season 8 of "The Biggest Loser" weighing in at 279 lbs.  On the show she lost about 140 lbs and nearly 50% of her total bodyweight, winning the at-home "Biggest Loser" prize of $100,000. She also found the love of her life at the ranch and they are now building a life together. Watch more about her incredible journey below:

Rebecca Meyer on the "Jay Leno" show  (2009)

Rebecca (a former nanny), is now a certified personal trainer in Des Moines, Iowa and is using her experiences from the show to help motivate and train others to eat right, exercise  and live their best lives.

"I just became the girl and the change I always wanted to be."  Rebecca Meyer (Season 8 at-home winner, "The Biggest Loser")

A brand new season of "The Biggest Loser" kicks off Tuesday Sept. 21, 2010 on NBC.

Motivation, Inspiration and Reciprocation

I just wanted to take a moment to thank all of my family, friends, colleagues and co-workers who are supporting me in my journey. In particular, I've received a lot of encouragement from Facebook friends in support of my weight loss and fitness efforts.

My goal is not only to improve myself but also make a difference in other people's lives, inspire them, and let them know they have the power to change.

I appreciate the folks who've read my blog & took the time to contact me and say they are being inspired. When we are promoters of positive energy and encourage others with our sincere and supportive comments we get back something much greater in return. I try to practice this in my daily life and be happy for others when they accomplish important milestones.

"Encourage others and share in the fortune of success."


..So three things happened this week to encourage me:

1) I ran into a guy at the gym who I see often in the free weight room. He's in great shape (and by that I mean he can lift 100 lb dumbbells with relative ease) ...and this guy is probably in his 50s.  He looked at me, smiled and tossed a compliment my way: "You're looking good."  I was pleasantly surprised. Just 3 words can really give someone a boost and make their day.

2) I stopped by Vitamin Barn to see if they carried a certain line of nutritional supplements. They didn't have what I wanted, but I explained to the owner why I was looking for them and what my goals were. She was so nice and supportive that she gave me an entire bag full of samples of the exact products I was in search of and even a few others. This way I could try them before buying in bulk. As we talked, I realized she had a wealth of information and knowledge that she was willing to share. As a result of our conversation, I'm going to switch the type of protein supplement and nutrition shake I use. The protein supplement she uses and recommends is a whey protein product whose label clearly states "no artificial sweeteners; made from hormone-free and antibiotic-free cows."  My products are either processed soy (not so good) as opposed to natural and non-GMO (or non genetically-modified) or whey protein that doesn't have the hormone/antibiotic free disclaimer.  She explained that 90% of the processed soy on the market is genetically-modified and they have estrogenic effects on women that are undesirable (causing reproductive issues  and a host of other problems). She actually validated what Jillian Michaels has mentioned previously in some of her books and podcasts...but that's a topic for another day. :)

3)  Finally, the response from my Facebook friends to my 20 lb. weight loss has been really great. Perhaps others can relate to how challenging this journey is.  I suppose the diet, weight loss, and fitness industry wouldn't be raking in billions of dollars if this were easy.

I'm grateful for the resources, knowledge,  and support and most of all thankful for the motivation to just keep going in spite of any obstacles and make this a lifestyle.

Celebrate All Your Wins and Reward Yourself

It's really common for people to choose weight loss or physical fitness as their New Year's Resolution, train hard and go "gung ho" in the gym for a month or two, and then peter out. Sometimes we can lose focus, take our eyes off the ball, or just allow life to overwhelm us, and before we know it, fitness has taken a major backseat to other priorities in our life.

I've found that it's easier to stay on track when I celebrate my wins every week and establish a reward system. For every 5 or 10 lbs removed I give myself a reward. This gives me something to look forward to. For example, right now I'm very close to achieving my 20 lb. weight loss goal and when I do I'm rewarding myself with a relaxing afternoon at the spa. Choose a reward you really like that is not food-related. Maybe it's a movie with a friend, a weekend getaway, or a mini-shopping spree. Choose bigger rewards for bigger milestones achieved. I've already decided what my reward will be for finishing my 12-week body transformation challenge. It's a pretty big one but I will have earned it.

Think about it...You've made sacrifices, dieted, worked your butt off and put up with being hungry and sore -- lifting, pumping, biking, dancing, running, and doing whatever you do to get great results. So you deserve it!

"Change begins from the inside out"

Until I reach my ultimate goal, each week I like to celebrate my small wins. I sit down with a chart that tracks my week by week progress and compares my goals with actual results. Usually my goal for any given week is a 1-2 lbs weight loss, which is very reasonable and manageable. I pat myself on the back for the days I ate clean, worked out, and did my power mindset (mental exercises). Then I have a little "party" to celebrate my weight loss for the week and anything else positive that happened.

There will always be those weeks when we falter or fall into a slump and don't achieve the goal(s) we intended. I keep a journal and have a "pep me up" page. Whenever I receive them, I write down compliments that co-workers, friends or even random strangers have given me especially as it relates to my fitness progress.  On difficult days I may read over some of these nice words of encouragement to give me an extra boost. It's always great when others start to notice the hard work you've been putting into the gym. This started to happen for me around the 15 lb mark. When the going gets tough I like to remind myself of how just far I've come.

You will automatically feel a rush of energy, positive vibes and a "take charge" attitude once you start celebrating your wins. Those positive thoughts put you in a mindset to keep pushing forward and not give up on your goals.

So what wins are you celebrating this week? I'm happy to say I celebrated losing a cumulative total of 10% of my bodyweight. I also finally fit into a brand new pair of designer skinny jeans that I bought ages ago but was never able to wear.  I intentionally bought them too small and couldn't zip or button them at all. They had been hanging in my closet collecting dust for far too long. This week I decided to try them on just for shiggles (not thinking they would fit). I found myself  zipping them up with ease and looking in the mirror at astonishment and surprise that I could now fit into them. That was really cool and just another "data point" that encourages me to keep going.

I'd love to hear what "wins" you're celebrating this week. I'm giving away 2 tickets to see the Neville Brothers at Hollywood Bowl on 8/18/10. Comment on this blog post to qualify. Only U.S. CA residents eligible to win. Deadline is Friday, 8/13/10.