“Transformation isn’t sweet and bright. It’s a dark and murky, painful pushing. An unraveling of the untruths you’ve carried in your body. A practice in facing your own created demons. A complete uprooting, before becoming.”
- Victoria Erickson
Those of you who have been following my journey know that I'm deep in the trenches of Coach Lance's LG1 Nutrition Program. I'm doing it for the duration of the 90-Day Transformation Challenge and I'm hoping to sort out all my nonsense. In part 1 of the series I shared my progress in the first 2 weeks, along with plenty of vulnerable details. Today marks 4-weeks since my last update.
So what has happened?
Let's take a look at my tracked progress...my weight and measurements. But first, I must say it's pretty hard to share this information. My insecurity is shouting, "Why are you sharing this stuff? What are you doing to me??" Meanwhile my higher self counters, "To be vulnerable is a powerful thing. Many will relate to you. Share away mama!"
When it comes down to it I'm all about doing the stuff that makes me uncomfortable so here we go.
Weight: 147.2 lbs (Down 6.4 lbs since the last update. Total of 12.6 lbs lost since day 1 of 90-DTC. YAS!)
Chest: 39" (It started at 38", then went to 38.5", then 38" and now 39" - Either I am a terrible measurer or it has something to do with breast milk and nursing.)
Waist: 30" (Started out at 32")
Hips: 38" (Started at 38" and it's stayed pretty much the same except for one week I was 37.5". I swear I measure at least 3 times but I clearly wouldn't cut it as a tailor)
Now for the visual reveal. Lance has had me send him picture updates every week so I will show you the first alongside the most recent. These aren't glamour shots folks. It's about as real as it gets. *cringe*
Let me first mention that both of these before and after pictures show a worthy, intelligent, capable, lovable (etc.) woman. None of that has changed and one isn't "better" than the other. The "after" however is healthier and perhaps a bit more proud of the hard work she's done.
Overall, you can actually see the changes. I wanted to share these because I really recommend you take measurements and pictures of yourself to track your progress. Sometimes it can feel like we are stuck in a plateau when in reality we are making massive strides. Randomly weighing and looking in the mirror just won't cut it. Track.Your.Progress.
I am continuing to see results on Lance's program. Such great results in fact that I have actually had to redo my goals and up the anti. My original goal was to lose around 8 lbs by the end of the challenge. I've already lost over 12 lbs and we're just nearing the halfway point. My next goal (once I'm around 145 lbs) will be to maintain and start to focusing on building more muscle. This is the beauty of working with a professional. It is a game changer and I am learning A LOT.
Let's get to this week's takeaways.
I'd like to highlight some of the triumphs and struggles from my last month of nutritional adventures.
My last assignment was to take a stab at meal prep. In the past I've used the excuse of being too busy with my little ones to be able to meal prep. So did I do it? Yes. Here's the big question...am I still doing it? Yes! If I'm being totally honest my Sundays are now a bit of a pain in the ass. I'm not kidding when I say I'm needed at least every 5 minutes so carving out time to meal prep is a challenge. However, it makes my week so much easier it is worth every damn bit. Maybe one day when the boys are a little older I'll be able to grab a glass of wine, turn on a "Chopped" marathon and cook to my heart's content. Until then, I'll find a way to keep making it happen, because I'm telling you it's worth it.
Here are some good meal prep ideas if you want to jump on the bandwagon. Take note, do not overcomplicate it. Just pick a couple recipes. My first meal prep attempt may have shaved a few months off my life because I tried to get all fancy and stressed myself out unnecessarily. Don't do what I did. Keep it simple stupid.
Let's talk about bloat baby
It's time to light some candles and switch on some sexy tunes because I'm going to hop on the alluring topic of bloating. I'm starting to think everything I consume but water makes me bloated. Maybe water does too.
Really though, I think I've narrowed the culprits down to beans, rice, yogurt, chips and crackers, certain cheeses, hummus, breads and pastas, possibly kombucha...yeah pretty much everything. I'm doing my best to eliminate or lessen the offenders and stick to eating the foods that don't hurt my guts or make me look like I'm in my 2nd trimester. Ultimately I'll probably do an elimination diet to really hone in on what is messing with me. Please tell me I'm not the only one dealing with a balloon belly. The struggle is real.
Watching for triggers
I've said before that I've struggled with eating disorders in the past. I'm sure many of you have as well because we live in a society with totally unrealistic "beauty" standards. I want to get real with you and talk about potential triggers for those of us who have dealt with eating disorders. Even though I haven't acted on any unhealthy impulses in over 9 years, I did struggle daily for over 15 years. It's important to always monitor your habits and get really honest with yourself if you are seeing red flags.
I spoke with Lance about how I was trying to keep from being obsessive with calorie tracking and on the other end how I didn't want to restrict so much that I felt the urge to binge. He suggested adding a "spike meal". This means that when I feel like I need it, one day a week on a workout day with high calorie burn I can make it a spike day. It is a standard day with the same calorie intake but with an added spike meal (like a dessert after dinner). He said it can be anywhere around or up to 750 calories. Wait, what?? I think I gained a pound just reading that! He also said do not track it no matter how much I want to.
The fact that I was feeling anxious about doing this made me realize I had to do it. It also sounded pretty liberating. So I tried it. I didn't go nuts and eat a 750 calorie dessert but I allowed myself a naughty-enough indulgence and let myself be okay with it.
I had worked so hard to get where I was, was this going to erase my progress?
You know what? The next week when I weighted myself I had still lost 2 lbs. This spike meal method allowed me to indulge a little and curb some cravings. It allowed me to relax A LOT. It proved to me that it's not what you do once in a while, it's what you do every day that matters. There is also evidence that beyond being psychologically beneficial a spike or "cheat" meal can also be biologically beneficial, specifically relating to leptin.
This spike meal method may not work for everyone. If it could trigger a binge for you, I would steer clear of it. But remember that it's important to check in with your mental state and always be completely transparent with your nutritionist.
Lance already suggested that we may be nearing a point where we want to stop reducing calories and start maintaining and building muscle. Hulk Smash! I'm excited to start focusing on gaining lean muscle mass and smashing some new PRs when the time is right.
Stay tuned my dear boomers, see you in another 4 weeks!
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Coach Loni also runs the LFT blog, bringing you informative, uplifting and motivating articles and videos to help you achieve your goals and live your best life.