Day One

Dina:

Sounds kind of ominous, doesn’t it? Day One. But it wasn’t ominous at all. In fact, I would say Day One was pretty decent. I was able to follow the nutrition Kelly provided almost perfectly. I had to make some adjustments based on what I had available in the fridge. For example, for lunch the plan called for steamed broccoli and salsa. I did not have the broccoli available but I substituted zucchini with salsa. Based on using the Lose it! App, I came in right around 1240 calories for the day. And at no point in the day did I ever feel hungry. Chalking this up in the W column.

Kelly and I did a shortened version of a kettlebell class. I worked up a sweat, pushed myself and felt winded but good afterwards. The back injury reared its ugly head and we cut the class short. I was frustrated with myself for not being able to push through or finish every single rep. And, since I am not known for holding back, a barrage of swear words and self-deprecating comments came flying out of my mouth. I was an athlete at one time…a swimmer, volleyball player, occasionally some running…and here I am struggling. It’s a horrible mental game I cannot afford to play anymore. Thankfully, Kelly was right there to snap me out of it.

Kelly:

As Dina continues to learn more about her body and form through her fitness classes and nutrition, she will become a more efficient 3 dimensional calorie burning machine.  With some coaching and form correction she’ll have less pain because she’s gaining strength.  For Dina’s second Kettle bell class – SHE DID FANTASTIC.  I don’t know of anyone that has come off of doctor’s orders “rest” and nailed a class.  It’s not cliché when “we” say, “Take your time, it’ll come to you as long as you let it.”  No matter what life throws at you, think back and remember consistency gets results.

Let’s use an example:

Say the following word:  STERNOCLEIDOMASTOID

Do you think you said it right and fluid the first time?  Maybe.  Maybe not.

Do you know what the meaning of this word is?  Maybe.  Maybe not.

Phonetically this is how you say Sternocleidomastoid:  Ster-no-clee-do (long o)-mas-toyd

Say it a few more times now.

Do you think you can say it fluidly now after some practice? 

Did you stop reading this and go to Dictionary.com or do the research on the word?

Sternocleidomastoid is a muscle in your neck: Origin - the base of you skull, curves beautifully under your ear, past your jugular, down the front of your neck and the insertion point is at your clavicle.

I hope the point is coming across that the more you say or do something, the easier and better it becomes.  Dina is in her practice and research phase. 

 Maybe next time someone says “sternocleidomastoid” you’ll remember this example.

What will you do with consistency next time “doctor’s rest” or some kind of offset pitch is thrown into your day?  Adjust for it, learn from it!  Don’t make excuses of why you can’t do something; give yourself praise for DOING something.

Dina:

Looking forward to the rest of this week and the weekend. Walking tomorrow, yoga (if my back feels good) on Friday. I am trying to not look too far ahead in the future and focus on what I need to do today..in this moment…right now. Getting off the bench was the easy part. Throwing myself into the game is a whole different story…

"Nothing to it but to Do it!"

Kelly:

I’d bet the farm that Dina’s back feels great on Friday and she will get to Yoga.  My plan for Dina next week:

                Review each day of nutrition up until that point

                Coach questions & answers

                Coach following week strategies

a.       Any days with hunger or not (we know we have a great Day 1 with this!)

b.      Any days tired or excitability & why

c.       Any days of inconsistency & how to avoid

d.      Planning following week’s schedule for home, exercise, shopping, studying, work..

e.      New meal plan

f.        Strategizing the increase of calories (this could be 1-3 wks away)

g.       Decreasing stress levels

h.      Review next session for weigh in and or measurements (this could be weeks out)

i.         Consistent positive reinforcement

j.        Listening

Day 1 vs. Dina

   0       -     1

Day 2 vs. Dina

    ?      -      ?


"If You Can Change Your Mind You CAN Change Your Body"

Kelly LaCasse

Fitsique Body & Mind

www.fitsiquebodyandmind.net

kellylacasse@verizon.net

Dina Wiroll                                                

Feed Your Soul                                        

www.feedyoursoulnow.com                         

dina@feedyoursoulnow.com