I gotta share another “Wednesday Win” with you from one of my clients!
She is another client that works with me remotely.
As I was reviewing her program for the most recent week, from her check-ins, I could see that she had lost 8 pounds since we started earlier this month. I reached out to tell her “nice work!”
She responded back with: “Thanks!!! I’ve been stuck since the middle of September. I would go up and down the same 3-4 lbs. I was getting very discouraged. I knew I needed to change something and this was just the push I needed. I see my primary care doctor in November and I was ready to tell her to up my dose of Wegovy, but I think I’m going to stay where I’m at and focus on exercise and tracking my food. I didn’t do that before. I actually got off and on the scale three times to verify because I couldn’t believe my eyes. I’ve been trying hard and it’s nice to see the results. Definitely feeling great!!!
I’m going to sound like a broken record here, but I am not going to quit reinforcing the basics. How is she doing it? Here’s how:
- Simple things executed consistently.
- Started at about 45-50% of her long-term goals and have started the process of gradually increasing her daily goals (helps make the process of change easier).
- Focusing on increasing protein consumption.
- Focusing on daily movement (walking).
- Focusing on hydration.
- Focusing on fruit and vegetable intake.
- Strength training up to three days per week with a personalized program.
- Collaboration with a coach to help keep her on track.
Prior to working with me, she had started utilizing a medication to help support her weight loss journey. I am not opposed to weight loss drugs, and I thought I had posted a blog on that, and after a quick search, it seems I never uploaded it to my blog after it first appeared in Panorama Community Magazine. I’ll put that on my to-do list to get uploaded this week.
Long-story short, I am not 100% opposed to them under certain conditions. In my article, I emphasize, “With the reasons I have presented why I don’t support the use of these medications, does this mean I would not work with someone who has chosen to utilize them as a means to work on improving their health? Absolutely not. One of the earlier key points I mentioned that contributes to the overall effectiveness of these medications is addressing the nutritional and lifestyle habits that led the person to be overweight in the first place. I am happy to provide that service to them. I am also more than happy to provide a sustainable fitness program that helps individuals utilizing these medications have an opportunity to be more comfortable with strength training which will help them maintain or increase their muscle mass to help improve their health, long-term quality of life, and overall vitality.” I close the article with: “Use of a weight loss medication does not change that one needs to change their lifestyle, but it might give them a small initial boost while they start incorporating those behavioral changes.”
This person is taking those steps. She incorporated more focused efforts to modify her lifestyle and now she is seeing the benefits where prior she was stuck.
To drive home the point again…
No gimmicks.
No supplement requirements.
No boot camp programs.
Nothing crazy.
Just drilling down on the basics and focusing on what matters.
It’s what we do in our in-person and remote fitness and nutrition coaching programs.
It’s what we are doing in our upcoming Fall Healthy Habits Challenge.
The crowd is focused on what’s fancy…my people focus on what works.
Simple as that.
Your friend in wellness and fitness,
Coach Candice
P.S. 10 spots left in our Fall Healthy Habits Challenge group! It kicks off next Monday!! Deadline to sign up is this Friday!!! This likely won’t be offered until next Spring. Learn more here: Fall Healthy Habits Challenge