Jessica's Journey Results!!

Jessica started her journey back in January and since then has lost a total of 59lbs, 5 dress sizes, 12% body fat and gained a significant amount of strength and endurance. She competed in this year's Naturally Fit Transformation Competition where she came in 4th place and won a $4000 scholarship to PFTA. Here is her story...

My Journey to Naturally Fit Transformation Contest

July 2012

This transformation did not happen over night. It had been stewing in my head and heart for as long as I have been an adult. The feelings of knowing that I had been a varsity athlete in high school and what I turned into were disappointing. I have spent most of my life as the “bigger girl.” Sometimes it was tough to hear but I managed it because I was still an athlete. Once I hit college, I decided to focus on things other than sports. Of course my party life was a top priority and with that came horrible eating habits and lifestyle choices. I had made gradual changes and commitments to working out but eating properly was impossible. My doctor told me that I was fine now, but in a few years that I would be diabetic.

The best decision I made for my health was walking into Woodward Crossfit last year. I knew I was ready for a challenge, however I was unaware of the positive impact it would have on my life. It’s funny to look back and remember that I would throw up every day during workouts but always come back for more. Unfortunately, my nutrition prohibited me from seeing the results I desired. This concept of the Paleo diet was completely foreign to me. I would do 30 day challenges, lose weight, get excited, then go right back to old habits and gain it all back.

My coach/nutritionist, Emily Talley, and I talked about my goals and entering a figure competition was one of them. I wanted to sign up for this because I knew I needed accountability, and walking on stage in a bikini was motivation. The question was how was I going to be successful. Emily suggested that I set up my support system over the Holidays. I think this was the best strategy to take on this goal. I let everyone know at work, my friends, and family that I was embarking on this journey and to please be on my side. I will say my relationships changed as I altered my habits and relationship with food.

Seven months into my journey, I have lost 52 pounds as well as drop 5 dress sizes!!! I am so proud. This transformation was not just physical, but mental and spiritual as well. When I look in the mirror I see someone that I love, and when I love me the world reciprocates how I feel about myself. My progress has entered other areas of my life. I am more disciplined with my finances and my work ethic is stronger then ever. I am so grateful for this opportunity to prove to myself that I can do anything. This is only the beginning. I plan on competing in a figure competition this fall and hope to become a competitive crossfitter someday. I wake up every morning to the affirmation that I love myself enough to make everyday count in the gym and the kitchen.

Jessica's Journey Update!!

Here's an update on how Jessica has been doing on her road to the Naturally Fit Transformation Competition. She has been doing amazing! Her dedication and persistence is inspiring. She has not wavered from the plan once and I cannot wait to see what sort of transformations we will see in the next 9 weeks. So far she is down almost 9% body fat and 3 dress sizes!

 

Sooooo I am 9 weeks out from this transformation contest and I am so excited. This has been a wonderful and challenging experience.  In the very beginning it was nice to see the results just show up so quickly. It feels amazing to watch my body change, I feel so much better inside, and my work outs are improving. As I get closer to my goal weight, the pounds are not coming off so quickly. During our bimonthly weigh ins, Emily has added some more work outs and of course changes of my diet. I will say the morning cardio sessions are the hardest to accomplish. I am just not a morning person. So my plan to over come my sleeping habits is to have my all my stuff packed and in bed by 10. If I cannot joyfully wake up I can rely on my boyfriend giving me a wake up call. He is at work by 5 am and he lives in Salt Lake City. And last, I surround myself with the thought that I love myself enough that I can follow my diet, wake up for my work outs, and not give up for the next 9 weeks. 

Michelle's Mission Complete!

Here's a summary of how Michelle's Zooma Half Marathon went. I'm excited to report that a paleo lifestyle not only helped her achieve her goal, but she excelled at it!! It's amazing what can happen when you take someone with great athletic ability and tweak their diet to promote recovery and reduce inflammation. Way to go Mom :)

Mission accomplished, and then some….  What a great reason to visit Emily during my spring break – to run the Zooma Half Marathon at the way-too-beautiful Hilton Resort outside of Austin.  My goal was to run under 1:55:00, my previous personal best.  Through bobbing blue bonnets and incessantly rolling hills, I managed to run 1:47:21, place fourth in the master’s division (runners over 40), first in my age division (50-54), and 23^rd out of 1,036 runners.  Emily coached me through the last .1 of the race, challenging me to pick up the pace and sprint to the finish.  I maintained a paleo (primal) diet throughout my training, and regular weight-training and yoga to supplement at least 35-40 miles of trail/road running a week.  At this point my training and diet are ingrained in my over-all lifestyle, and I feel great.  A side note:  I ran a 10K three weeks ago in Albuquerque in 45:22, which placed me in second place of women, and 11^th overall in a field of 108 runners.  I’ll be qualifying for the National Senior Olympics in the 10K in Las Cruces this July in order to compete in the national games the following summer (2013) in Cleveland, Ohio.  Coming up this weekend – the Jemez Mountain Half Marathon – the mother of all trail runs up and down thousands of feet of elevation.  Can’t wait!!  Thanks, Emily. 

--Michelle

I'm Back...with snacks!!

It's been far too long since my last post. The easiest way to sum up why is school...'nuff said.

I'm sure you are all wondering how Michelle's Mission turned out and what's happening with Jessica's Journey. Well, don't fret! I will have posts from both of them within the week :)

In the mean time, one of the most frequently asked questions I get is "What do I eat for snacks?". The first thing to do is stop thinking of meals v. snacks. "Snacks" can quite simply be smaller versions of "meals", like a small portion of leftovers. The key to success is preparation! Make sure you are cooking multiple meals at a time and cooking more food than what you plan to eat at that moment to ensure you have food for breakfast, lunch, dinner and snacks. Always have your cooler/lunchbox with you and fill it with more than you think you need for the day, this way you will always have access to clean food! Here are some more ideas for snacks that you can mix and match:

• Sliced Veggies (bell pepper, green beans, snap peas, jicama, cucumber,  carrots, etc.)
• Guacamole/avocado
• Boiled eggs
• Deli meat (nitrite/nitrate free)
• Jerky (nitrite/nitrate free, gluten/soy free!)
• Smoked Salmon (always wild caught!)
• Olives (olives, salt and water only!)
• Coconut Flakes
• Nuts (in moderation!)

Happy snacking!

Michelle's Mission #3

Whenever I would begin anything that was going to be good for me, I would
get a couple of days in row, and then my desire would lapse, and I'd be
back to old behaviors. Then, I began to set goals that I could meet ONLY
if I stuck with the plan at hand. These goals had to be public,
otherwise, there wasn't really any consequence for failing to meet them.
My first was getting in shape to take first in my age group in my first
competitive 5k run (I aim high). Thank God that I accomplished the goal!


The goals I set are my motivating force. They are also realistic. I'm not
trying to qualify for the Olympics or anything, but each goal is an
incremental step in my overall desire to stay fit and strong well into my
later years.


Here's a glimpse at my current goals/accomplishments:

Training consistent for the past three weeks: 4-6-4-6-4-12-rest = 36
miles (one day of speed work), yoga 2x a week @ 40 minutes (abs and other
sets), spin 2x a week @ 60 minutes, weight training 2x a week @ 20
minutes,
SLEEP @ 8 hours a night (the most difficult thing to adhere to...)

Upcoming: 5K Cupid's Chase, Santa Fe, February 11.
Goal: Under 23:00. I ran a 23 and change in training last week.

Later: 10K Shamrock Shuffle, Albuquerque, March 17
Goal: Around 48:00
Current PR: 48:13

Later still: 1/2 Marathon, Austin, March 31
Goal: Around 1:45
Current PR: 1:55 (at 9,000 ft.)



One last thing:
Discoveries this week: Bangers and Mash!! and the BEST "Breakfast
Muffins" -- sweet and delicious, sans grain-flour or added sweetener. Both from Paleo Comfort Foods.

Jessica's Journey #2

I LOVE this post from Jessica!! I have not doubt that this girl is gonna rock the Naturally Fit Competition!

So it has been about 3 weeks since I began this challenge. I have received many questions on how it’s going and if I have caved yet. Well it’s going and NO….I have not cheated on my diet. My goal is something that I think about every hour of every day. I wake up every morning with my lunch and snacks already packed from the night before. If I have a lunch meeting, I let my hosts know about my dietary restrictions. The idea is to prevent any kind of hurdles that might come up. You know, work smarter not harder.  My friend told me that I was obsessed and then questioned me when this is over. Well my friend, this will never be over. As long as I continue to fight this battle of obesity and all the ugly that comes with it, the mindfulness of nutrition will never go away. And to the accusation of being obsessed: I saw a motivational picture on Facebook that said, “Obsessed is what the lazy call the dedicated.” I couldn’t agree more. 

--Jessica

Don't like it, CHANGE IT!!

This picture that I found floating around on Facebook is the inspiration for this post. I will apologize in advance if I come off a little harsh here, but I feel it is necessary .

As a trainer and nutrition consultant I come across people who want to loose weight, gain weight, and everything in between. What I notice for most however, is that they want all these great results but don't want to put the work in! Everyone's always looking for a quick fix. Well, news flash sweetheart, THAT DOES NOT EXIST!! To loose weight, keep it off and look great forever takes WORK!
You can work out until you are blue in the face but if your nutrition is not in check you simply will not get the results!!! If you are working out, whether that's running, CrossFit, biking, yoga, etc and wondering why you just can't seem to shed that extra body fat, GET REAL!! It's time to check your nutrition.  Nutrition + Exercise = Success!! It's not one or the other and there is no such thing as "working off those Twinkies"!!
Nutrition can be the hardest part for most. "I don't have time" "I don't know what to eat" "it's too expensive to eat healthy" or  You simply can't quit the beer, pasta, bread, cookies, brownies, cake...must I continue. "I have to give up beer?!" Seriously people!
Before I go any further, ask yourself "how bad do I want it?". If you are happy in your current state, whatever that may be, Great! If not, suck it up and continue reading.
Let's break these down
"I don't have time"--Make time!! Prep your veggies in advance, make large dishes all at once. Example: I will have chicken baking in the oven, while stew is cooking in the crockpot, veggies are steaming and eggs are boiling on the stove top and I'm making beef patties on the Foreman. That's 4 protein options are 3 veggie options. If you have a grill, utilize it and grill all your meat and veggies at once! (I live in an apartment and don't have that option)
"I don't know what to eat"-- Meat, veggies, fruit and fat!

 See my Nutritional Philosophy page for further resources or contact me for a one-on-one and we'll talk it out :)
"It's too expensive to eat healthy"-- Hospital bills and medication are expensive! Cancer is expensive! Diabetes is expensive! Invest in your health! That being said, I will be doing a  post on this topic soon. For now, don't get hung up on organic or grass fed. Just do the best you can with the resources you have and remember that meat and veggies will always be a better option than bagels and pasta!!
Carb-a-vores-- this is an addiction!! Dopamine is released when you eat carb laden foods like breads and pasta. Just stop!! It's the only way to curb the addiction.

If you bitch about your love handles, flabby thighs or beer belly, STOP! Just like the picture says, put that energy into doing something about it. Throw out all your processed food and junk that you know is not helping your situation. Head to the grocery store and stock up on meat, eggs, vegetables and fruit. Don't allow yourself anymore "cheat meals" that turn in to "cheat weekends" then to "cheat weeks"! Make every workout and don't allow yourself excuses to miss them. Get adequate sleep! WORK to make your goals and look good in your bathing suit, fit into your polo shirt, or tighten the belt another notch. Not only will you look amazing, you'll be healthy and feel great too! After accomplishing your goals you can walk around strong and proud that YOU made it happen!
So, again, ask yourself "How bad do I want it" and make the necessary lifestyle changes to make it happen. If you don't make those changes,  then don't bitch!

Michelle's Mission #2

In this post, Michelle emphasizes the importance of a support system.  For her, it involves running/workout companions, for others it's their Crossfit community or weekly yoga class. Michelle's story demonstrates the importance of using your social networks to keep you accountable to your goals. Who is part of your buddy system? If you don't have one, I highly encourage you to reach out and find family, friends or co-workers with similar health goals to help keep you accountable!

Today I look forward to an after school run with my colleague and running buddy, Barb Musgrave.  She is 52 years old, and a tri-athlete, with swimming as her base sport.  I have another running buddy, Nikki Strother, and at 33, she is an A-type, 5’ 0’, 100 pound jack rabbit.  I mentored her last year as she taught her first year of high school English, after being a Math teacher for ten years.  She wanted to add running to her predominately strength-building regimen, and I conned her into running a local 5K with me.  She loved it, and we’ve been running together ever since.  When I want to work on speed and competition, I run with Nikki. 

Barb and I try to make the same spin class on Tuesday and Thursday mornings, and we pair that with yoga/ab workouts at her house in the afternoon after school.  Another colleague joins us in the afternoons.  This is my training “family.” Though I run often by myself, and pop the yoga dvd in on my own, I look forward to the camaraderie of the days I can plan to run and work-out with friends.  Also, the three of us work out what races we want to sign up for, and make an event of them – with before-race potluck dinners, and after-race get-togethers.  I am grateful for the support of friends and family.  I must also include my most wonderful running companion, Walter, our new-as-of-October Rhodesian Ridgeback, all of eighteen months old, and a running maniac.  He bounds over the barrancas, laughs, and stretches out almost parallel to the ground.  We found him at the local shelter, brought in by a rancher from the Jemez Mountains.  The rancher nursed Walter back from burnt paws and near starvation, a survivor of the Los Conchas Fire.  So, I’m more than pleased to fall back on Walter’s company when I head out for a trail run. 

The day is sunny and cool, and the rim trail is a paved city-maintained path, free of snow and ice.  Friday classes went well heading into a three-day weekend.  Left-over spaghetti-squash with marinara made from our summer’s tomato harvest and paleo-meatloaf for dinner tonight. 

Getting Started

Step #1: Goal setting!

This is going to be the most important step towards making better nutritional decisions. Put pen to paper and WRITE DOWN YOUR GOALS! This will help keep you accountable and keep you on track. Even better, write them down where you will see them daily. I like to write mine down on "stickie notes" on my computer's desktop, that way I can see them all the time.

First, determine your "buy-in" goal. Do you have an upcoming event, like 10 year HS reunion, that you want to look your best for? Maybe your goal is to look good in a bikini this summer? Or, perhaps you're goal is to be free of Type 2 diabetes? Whatever your "buy-in" goal is, WRITE IT DOWN!

Second, be specific and give it a time domain. For example, "I will loose 10 pounds by May 1st" or "I will stabiblize my blood sugar by July 2nd." WRITE IT DOWN!

Third, break it down into 3, smaller attainable goals that you can work on over the next two months. These will move you closer to achieving your "buy-in" goal. For example, "This week I will eliminate grains from my diet, go to crossfit twice a week and take my lunch to work daily." WRITE IT DOWN!


Finally, reach out to your social networks!! This is crucial! Tell your family, friends and co-workers that you are on a mission to better your health. Explain to them that you are not asking them to particpate with you, but only that they encourage you and be respectful of your choice to make healthier descions. For example, "If I order water at Happy Hour or choose not to participate in the company pizza party, please respect my choice." :)

Jessica's Journey #1

Hello, I am Jessica Ancira and this year I decided to make a change. There are several reasons motivating my decision to enter the Naturally Fit Transformation Contest. I would like to say it’s my past, present, and future. I grew up in Round Rock, TX when it was a much smaller town. My entire childhood I dedicated my life to sports and therefore was very active. Even though I was considered a bigger girl, I was definitely in pretty good shape throughout high school. Then college.... that should say enough. I decided to leave my successful softball career in high school and focus on my higher education. My attitude and discipline for fitness went right out the window. This lack of discipline has lead me to where I am now.

May 25^th was the day I was introduced to Crossfit, and I fell in love with it. Shortly after I joined Woodward Crossfit it was time for my annual physical. My doctor said I had lost weight but that it's  imperative that I loose more weight and get healthy. Also, that if I did not make a positive change then with in 5 years I was destined for high blood pressure and possibly diabetes. This was upsetting to me because I am too damn young for that!!! I work in a nursing home admitting patients with many diagnosis related to obesity. The idea that I could be headed down the same path disgusts me and that is my reason for change.

The idea of this change is ultimately for my future. I want to be able to live a long happy fulfilling life. My first attempts of weight loss in my early 20’s have been for aesthetic purposes only. I turn 29 next month and this time my motivation for change is to better my overall health and well-being. My attitude is completely different and this is why I think I will be successful.

In addition to nutrition and exercise, my plan to be successful is to take it one day at a time and celebrate my small successes. I have also set up a support system that includes my friends and family They aware of my goals and I have insisted that they never enable me to my old unhealthy habits. So far this has been a success.

--Jessica

Michelle's Mission #1

Allow me to introduce my inspiration for change! My mother, Michelle, came to visit me about 5 years ago. She had recently turned 50 and was in the best shape I'd ever seen and in way better shape then me! She told me she was "gluten free" now, whatever that meant. I decided to look into it and I changed my dietary habits. I was not about to let my 50 year old mother look better and run faster than me (no, we're not competitive at all...HA!)  The rest is history and I can thank her for the initial push into what has now become a passion, quality nutrition for optimizing health and performance.

Michelle running the High Altitude 1/2 Marathon

About four years ago I decided that middle age was not going to be an excuse to remain complacent about my health and well-being.  I was carrying twenty extra pounds of weight. I wasn’t as active as I wanted to be, and I felt heavy and worn out.  Without asking anyone about anything, I stopped eating bread and any drink with calories, and I started what I called “Zen” running (lots of walking with intermittent spurts of moderate speed) along the trails and arroyos around our house.  Two years later, by the time I turned fifty, I was running about fifteen miles a week, and had dropped the twenty pounds to 115 (I’m 5’ 4”).  I decided that I would try to run a local 5k, mainly because I would be in the 50-55 category, and might be able to win my age group.  Both my daughters that spring had won medals in some kind of competition – Emily in a Muddy Buddy race – and Sylvia at the high school state track meet in three events.  I wanted a medal, too.  I ran the race, and won my age group. 

Two years after that 5k, Emily is picking things up and putting them down in a big way, and has a more reliable basis for healthy eating than my simple regimen.  I have extended my training to include 30-40 miles a week of running – speed as well as distance, some weight bearing exercises to maintain bone and muscle strength, core exercises with yoga and ab workouts a couple of times a week, and a killer early morning before first period spin class twice a week.  And… I have been eating a gluten free, dairy free, added-sugar free diet for awhile, but this last six months in earnest. 

The results?  I have maintained 112-118 pounds for the past four years.  Right now, I’m at 112.  Usually I suffer at least two or three bouts of some kind of respiratory illness every first semester.  I teach high school.  Kids are walking germ factories.  I did not have a cold, or any illness for that matter, all first semester.  And, even though I have upped the training ante, I have not had any injuries.  I ran a ½ marathon in early December – the “High Altitude Half Marathon,” in Los Alamos.  7800 feet, climbing to almost 9000 feet.  My goal was to run under 2 hours, and still feel good.  I ran 1:55 and change.  Won my age group, and even finished in the top ten for women, but what is most important – I felt great – nothing hurt – and I was back on the trails after just one day of recovery.

So, I will be in Austin at the end of March to run a ½ marathon – see what I can do with rolling hills at 400 feet with a 200 foot change in elevation.  I will maintain a strict primal/paleo diet, keep up with the training, and listen to my body.  My goal is to build some more upper body and core strength, maintain my endurance with long, wonderful trail runs, and gain some more speed, so I can run the Austin ½ in under 1:45.  Of course, I could trip up tomorrow, come down with the flu, God knows….  In the meantime, though, I’m going to play this run for all it’s worth.

--Michelle

Challenge Day 1 and 2

Well, so much for blogging daily! I honestly wanted to blog at the end of my day yesterday, but got suckered into watching a terrible BCS Championship football game(Alabama v. LSU...terrible!) and didn't get home until late.

That being said, challenge day 1 went great!  I prepped and cooked lots of veggies yesterday: okra, brussel sprouts and broccoli. I took some of them with me along with a sirloin to throw on the grill for dinner last night at a friend's while we watched football. It was a great way to avoid all of the additives that usually come with pre-marinated fajita meat.
Today I made a batch of Czech Meatballs from Melissa Joulwan's new cookbook, Well Fed. I'm looking forward to eating them tonight with some brussel sprout slaw from Paleo Comfort Foods. YUM!!

Yesterday was the Woman's class at Woodward and there were very few grumblings (mostly about no alcohol in light of above football game). I feel that at this point we are still in the honeymoon stage and all the ladies are still very excited to succeed! I definitely hope the motivation stays high and I'm sure the over $500 pot that they could win at the end of this will help!!

Happy New Year

2012 is going to be a fantastic year! The Paleo movement is growing rapidly and with it, more and more people are changing there lives and finding optimal health through simply changing what they eat!!

Woodward Crossfit is kicking off it's annual New Year challenge for all of our clients.  In an effort to lead by example, I too will be taking on this 6 week nutrition challenge. I coach the women's only classes and we decided to do the Whole 30 after I was re-inspired from spending Saturday at the Foundations of Nutrition Seminar with Dallas and Melissa Hartwig, the founders of Whole 9. I am completely aware that 6 weeks does not equal 30 days, so we will actually call this the "Whole 30+" Challenge!

"Whole 30+" kicks off tomorrow, Monday January 9th and I will (hopefully) blog about our experience daily. I am very excited to get this show on the road, not only for myself, but for the Women of Woodward as well!

I will have a few guest blogs throughout this challenge, so stayed tuned to hear about Jessica's Journey and Michelle's Mission!!