20/20 Lifestyles Wrap-Up (with Video)

I made it! I completed the two complete phases of the 20/20 Lifestyles Program, and I’m pretty proud to say that I KICKED. ITS. ASS!!!! Watch the video below for my recap, and/or continue reading further down for the details!

Today was my final program appointment with my physician, Dr. Doyle Perkins – though I will be meeting with him every 10 weeks hereafter to check-in and continue to measure my progress and assess any needs I have as pertains to my weight or fitness. Last week I went through my final round of tests on the program – including having my bloodwork run, strength and flexibility tests, and my DEXA body composition scan.

First up were my program before & after photos:
beforeafter_jun2014
Whoooooaaaaa… look at that side view! We are always are own harshest critics, and I sometimes feel like I’m just as big as ever, but there’s no denying that I’m considerably smaller than I was back in September. I’ve lost a large number of inches around my body – more around than I am tall, in fact. Look, I made a table!

Initial End P1 End P2 Total loss
Neck 16″ 13.75″ 13.25″ -2.75″
Chest 54.75″ 46.5″ 43.75″ -11″
Waist 51″ 39.5″ 36″ -15″
Hips 57.25″ 49″ 46″ -11.25″
Right Arm (Bicep) 19″ 15″ 14″ -5″
Right Leg (Thigh) 36″ 28″ 24″ -12″

If I’ve done the math correctly (chances are that I haven’t), that adds up to 57 inches total! And if you double my arm and thigh values for actuals, it’s like 74 inches. Over six feet of space gone from my body overall. NUTS!

Next up is a table of some of my other metrics:

Initial P1 End P2 End Change
Weight (lbs) 266 210 191 -75 lbs!
Body Fat % 61.3 50.0 43.2 -18.1%
Lean Body Mass (lbs) 103 105 109 +6 lbs!
Cholesterol 185 182 154 -31
Triglycerides 103 77 69 -34
LDL 119 124 100 -19
HDL 45 43 40 -5
Glucose 104 84 82 -22
BP 126/82 114/68 106/66 -20/-16

Everything’s going in the right direction there, except for my HDL (healthy cholesterol), which I need to try to get to 50 according to Dr. Perkins.

My favorite part is the lean muscle mass. According to the DEXA scan, I’ve gained something on the order of 6 lbs of muscle. I don’t have anything to compare this to, but when I started on the program they told me the strength training component of my workouts were designed to prevent me from LOSING muscle mass, which I’m told is common among women losing large amounts of weight. So the fact that I did more than maintain my muscle and that I, in fact, increased my muscle, is something to celebrate. Doc said my fat loss was something like 81 lbs instead of just 75, factoring in my lean gains. And both the assessor and my doctor mused that it was the largest body fat percentage loss/muscle gain they remembered seeing in a female on the program, so I’m pretty proud of that!

The muscle mass increase explains my strength test results. My bicep curl back in September showed me able to curl 35 lbs. Last week, I curled 54 lbs. My flexibility result was perhaps the most of a letdown. My “sit and reach” back in September was 9.6 inches, and last week it was a mere 7.7 inches. The assessor said it wasn’t uncommon, buuuut, I don’t believe her. I haven’t been doing as much stretching as I should in recent months. And MAYBE I was wearing Spanx to my final appointment. That might have had something to do with the negative result 😉 In any case, increased flexibility is always something to shoot for.

So yeah, I’m feeling pretty damned good about my overall program results. What’s more, I feel confident that I will be able to maintain my efforts and keep losing more as time goes on. I recommend the 20/20 Lifestyles program to those with the financial means to do so. It’s not an inexpensive program. And while my insurance covers half of it, it’s still a lot of money out of pocket (or out of our health savings account, which is a nice perk as well). I’ve gone through all sorts of different weight loss programs, but this was really the most comprehensive, and I think that approach is what’s really required for long-term lifestyle change. I feel deeply changed in ways that I never thought possible, and I’m excited about the next stage of my personal journey. Hope you’ll continue to follow along!

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Weigh-In Update: Program Goal Reached! Over 75 Pounds Down!

Hey everyone!!! Lot’s of exciting things are afoot here at Julie Loses! HQ. I’ve been out and about on a couple hiking adventures, including my first summit of Rattlesnake Ridge near North Bend, WA. Take a look at my “Day in the Life” video below for full coverage (including some shots of my adorable puppy towards the end!)!

While the workout and activity front this past month has been AMAZING, the scale hasn’t been playing along. In my last post I updated you on my first weight gain on the 20/20 Lifestyles program, and I’ve been watching the scale closely to see when this first real plateau would abate.

I’m happy to announce that as of this morning, the plateau is officially over. I weighed in at 196.6 lbs on the home scale, down 3 lbs from last week’s weigh-in of 199.6. Stoked! Extra exciting was having a dietician appointment today and seeing 196.0 lbs on their scale. My program goal for the end of Phase 2 was 199.0 lbs, and I was way happy to blast through the goal. Unfortunately, no bells went off, nor party whistles sounded, nor confetti rained down – but you couldn’t wipe the smile off my face all afternoon.

This brings my total loss since August to over 75 lbs. 75 FRICKIN’ POUNDS! I never thought that I had it in me to lose that much weight. Of course for years and years I’ve WANTED to be someone who was capable of such a feat, but only now have I really proven it to myself. I can lose this weight, and now I feel pretty confident that I can maintain this weight loss.

One thing that’s worried me from time to time has been how I will maintain this new healthy lifestyle while working full-time. If you’re new here, you may not know that I stopped working last year due to some health issues, and after wrangling them I decided to dedicate a block of my time to working on ME. The opportunity was there, and it was just TIME.

While I certainly love my leisure time and have been taking full advantage of my extraordinarily fortunate situation, I do need to go back to work eventually. As the weight comes off and my fitness improves, I’ve found a lot more confidence, and wanting to get back into the working world has been another surprising result. I’m ready for my career to take off again, and started putting out feelers for employment a couple weeks back.

Lucky me, I found a job listing that seemed a perfect fit for me, close to home, and they liked my resumé enough to invite me in for an interview later this week. Squee! The only downer is I don’t have ANY professional attire since losing all this weight. All of my old work clothes fall off me now, so I had to go find some interview-appropriate attire. THAT was quite the experience, and if you’re interested in hearing more about my epic win at the local Lane Bryant clothing store, I encourage you to watch the Update Video below!

My interview is on Thursday, so keep your fingers crossed that they like me, and as always, thanks for stopping by!

Video: How I Track My Food (My 1st Screencast!)

I was just about to eat “second dinner” last night and started to plan my meal using my 20/20 Lifestyles meal tracker, but then I thought maybe it would be a good opportunity to show how I use my tracker for guidance just as much as I use it for accountability. So I fired up Quicktime Player on my Macbook Pro and started a new screen recording (I didn’t know it had this built-in functionality, did you?) – a super-sweet feature! If you’re so inclined, go have a look!

Do you use a food tracker? If so, which one, and how/why do you use it?

 

Adventures in Hiking: Saint Edward State Park

This morning I woke up feeling kinda blah, so I immediately set some goals to work on in order to make the day interesting.

My training went well. My trainer put me on the Woodway Treadmill and hiked the speed up to 3.2 mph. After a minute she noticed I couldn’t keep up (I believe she compared me to a small dog who had to run fast every few paces to keep up with her owner) and lowered the speed to 3.0 mph. A small reprieve. After a few minutes she asked, “You ready?”, and I should’ve known that she would make me run, as the incline was at zero. She bumped the speed up to 5.6 mph and off I went. I’m kinda sorta maybe working on being able to run a 5K (instead of merely walking with occasional bursts of running), so I’m happy for any opportunity to practice.

3_21_workout

Just LOOK at all them spikes! Afterwards, we did some “floor work” which consisted of some core exercises, including planks. I mentioned that I wanted to eventually get to one full minute. Maybe it was a good thing, but I didn’t try to keep mental count when I started and let her time it. When I fell onto the floor again, she commended me for getting up to 49.35 seconds. A personal best! I’d say that hour met all the qualifications for achieving Goal #1. I’m pretty sure I crushed it.

discovery_passOn the way home from the gym I stopped by a local shop to pick up a Washington State Parks pass, called a Discover Pass. Goal #3, achieved! I purchased it so I could scope out a local state park – Saint Edward State Park – that’s within walking distance of my house. 2.4 miles, to be exact. A little too distant to walk when I’d like to make an afternoon of hiking onsite, but I’ll work up to it eventually!

After lunch I laced up my dusty old hiking boots, packed up a backpack and my Boston Terrier, Benny, and we took a short drive to the park. The weather was perfect. 50 degrees Fahrenheit (on the cool side), but just as sunny as could be. The park is the site of a defunct Catholic seminary and Bastyr University. It’s 316-acres of both manicured grounds and wild forest butting up to the north-east coast of Lake Washington. I familiarized myself with the trail map available onsite and decided to take the Seminary Trail down to the waterfront.

The trail down was gorgeous. I started crossing the grassy grounds of the seminary into a wide, well-maintained (though occasionally muddy) forest canopy-shaded trail, heading about a mile down to a private shore on Lake Washington, accessible only by the park’s trail system. I spent about ten minutes just watching the water, feeling so happy I had ventured down. I’d been to the park a few times before but never got up the nerve to try one of the unpaved trails. I had no idea it was so beautiful and afforded such a pleasantly-peaceful experience.

I knew there were several loops available in the trail system, so decided to find one instead of double-backing on the trail I came up. After making a wrong turn that put me on some very wild trail for about an eighth of a mile, I doubled-back and found two offshoots. One marked as “More Difficult”, and the other marked as “Most Difficult”. As the trail I began on was designated as “More Difficult”, I figured I’d have an okay time with the former. The problem is that the trail, if I had remembered from the MAP, was marked as “Most Difficult” in spots. Awesome! But I was committed by the time I figured out that the path was more challenging, and Benny was a slave-driver an enormous help in getting me up the steep and scary path.

By the time we got back to the car I was well and truly DONE with the hike. It was a little over 2 miles round trip, and that was a perfect length for me considering the elevation gains and difficulty. I decided to give the RunKeeper app a try instead of my normal tracker, Digifit. I was excited to see the option to take photos during the walk, but afterwards found out that my heartrate monitor’s signal dropped early on. Not sure if my HRM’s battery is just wonky or if taking photos makes the signal drop (like it does with Digifit). I’m sure I’ll get around to featuring them both in a future “Appsperience” post, so I’ll troubleshoot that further before making any pronouncements. RunKeeper sure is prettier than Digifit, from someone interested in design elements. I digress…

So Goal #4 can be officially put to bed at this point. And a quick check of my Fitbit confirms that Goal #2 has been smashed as well, as I’m up to over 13,000 steps! My steps will likely be increasing over the next few weeks, as today I was informed that the head honchos of the 20/20 Lifestyles program talked about me during their “grand rounds” meeting yesterday and requested I push my daily step counts up from 5000 steps to 10000 steps (and that’s, ideally, above and beyond any I get during my “official” workouts). For an extra challenge, I guess. Because 5000 steps is too easy for me now, I GUESS. It’s a tall order, but I’m up for at least giving it a shot.

And with this post, I’ve completed Goal #5! I’ve made the most of my day and I’m mighty proud. Now to feed myself plenty, as I blogged right through my snack – whoops!