How To Lose Those Last 10 lbs

Jenny Before Bootcamp

I would like to share with you a story about a bootcamper who came, not in bad shape.  She was pretty healthy, weight was within normal healthy range and she wasn’t experiencing many negative things with her body.  But like many that come to Fit Fun Bootcamp or do the Fit Moms For Life DVD, they are looking for more.  They aren’t just content with being in decent shape.  They want to see what they are capable of, and through that process learn a lot about themselves.  I would say this describes at least half of the clients that I work with.

I also like Jenny’s story because it shows how changing your body composition, ie gaining muscle and losing fat can really show in the before and after pic. Keep in mind, Jenny only lost 10 lbs, but I bet it is closer to 15-18 lbs of fat loss.  I am proud of you Jenny, keep up the great work!

Enjoy!

I started Fit Fun Bootcamp in May 2010 after deciding I had settled for being in “okay” shape for too long. At the time I was pretty active and ate what I considered to be a mostly healthy diet, but I was definitely not pushing myself to be as healthy as possible, even though I did have the time and resources to do so. I realized I really had no excuse for NOT being in excellent shape and determined that I needed to change that. Soon after this realization, I saw Dustin on the local TV morning news and was compelled to check out the website. Reading all the inspiring testimonials is what sold me on trying Bootcamp.

The first class was definitely an eye-opener for me. I learned that I was nowhere near as fit as I’d previously thought—while I could run a mile or two with relative ease, I discovered I couldn’t do a single push-up on my toes, and more than 10- 15 seconds of burpees or mountain climbers made me significantly winded. Even though that first class was very challenging, I didn’t hate it and recognized that it provided the extra intensity and “push” I needed and was looking for.

After completing the first month of Bootcamp, I could see tangible changes in my muscle tone, strength, and overall fitness, but the scale had not budged at all. This was disappointing, as I felt I’d been working really hard. However, I really had not changed my eating habits at all (I’d naively thought I wouldn’t need to). Acknowledging this was likely impeding my progress, I started really paying attention to what I ate and trying my best to eat clean (no refined carbs, a lot fewer processed foods, primarily low-sugar fruits and veggies, and a lot more protein). After just one week of doing this, I lost four pounds! This was the proof and motivation I needed to continue the healthy eating, and by August 1, I had lost 10 pounds and a couple inches from each measurement, and had also gone down about two sizes in clothing.

I continue to see positive changes in my body now, even though my weight has been consistent for awhile. I may not be losing weight, but clothes seem to fit me better and better with each month that passes, and I’ve had to purchase a lot of new clothing since the summer to replace the old stuff that is now too big. Recently I even bought a pair of skinny jeans and a pair of jeggings, two things I certainly would never have purchased prior to doing Bootcamp!

Jenny Now (left)

Jenny currently (left)

I’m most happy about the dramatic improvement I’ve seen in my physical fitness, though. There’s no doubt my strength and stamina have increased significantly,and I am no longer intimidated by physical challenges that previously I may not have even attempted. I’m proud to report that on a recent trip to Hawaii, I was able to complete an intense hike consisting of 1050 steps (the jumping photo is our celebration upon reaching the top) in less than 30 minutes. I was also able to maintain my weight while on vacation for eight days, which I credit to the conditioning and healthy eating habits I’ve acquired from Bootcamp.

Had someone told me at this time last year that I’d soon start a bootcamp class and not only stick with it, but also enjoy it (enough to wish I was able to do it 5 days a week), I would have laughed. However, it’s true! I’m so happy to have found Fit Fun Bootcamp, and I’m grateful to Dustin, Abby, Amber & Ryan for making it enjoyable as well as extremely effective. I am definitely the most healthy I’ve ever been and I’m excited to continue Bootcamp in order to keep working at being the most healthy me I can be!

-Jenny

### Dustin here again.  Here are my top 5 tips to losing the last 10 lbs which are definitely the toughest to get off.

1.  Decrease your carb intake and increase your protein.

2.  Find a support partner that will keep you accountably and encourage you.

3.  Find that little extra and give it each and every workout.  Challenge yourself just a little bit more.

4.  Drink a gallon of water per day and stop drinking, soda, diet soda, juice, sports drinks, energy drinks, or sugared teas.

5.  Get at least 7 hours of sleep to decrease your cortisol levels.

Question of the day: If you have lost your last 10 lbs, how did you do it?

Comments

  1. I guess everyone has the same urge to jump for joy when they finish the climb up Koko Head! I have a photo in almost the exact same place, doing the same thing! We refer to it as Nature’s Stairmaster, among other things. 🙂

    I think that all of your advice is great, and I have another tip to add that works for me as well as some of my clients: Try to be as active as you can in your everyday life. One 10 minute walk to run a errand or a few minutes spent climbing stairs, or even a hike once a week is not going to be the only thing you need to do if you want to lose or even maintain your weight, but the more it certainly adds up. The more exercise you can get while still accomplishing other things or spending time with the people you care about, the better!

    Aloha!

  2. Great advice! Way to go Jenny!

  3. Jenny!! I’m happy for you!! When we first met, I knew you would reach your goals because you always pushed yourself and consistently came to bootcamp! Nice muscle definition 🙂

  4. Great job Jenny! Thanks for sharing your story and progress. You look great and I look forward to seeing you this summer at bootcamp at James Madison Park!

  5. Jenny K. says

    Thanks for the kind words everyone; it means a lot to me! 🙂

  6. I love this story! So many of us think we are ‘fit’, but not as fit and healthy as we want to and can be! Thanks for the story today – IT’S JUST WHAT I NEEDED TODAY!

  7. Jenny – do you have any tips on lowering your carbs? Is there a ‘magic number’ of carbs that has worked for you? What is your eating like? Samples? I’m so inspired by this! Funny how sometimes when you need a little boost – there’s something from Dustin waiting for you in your email box and this is just what I needed!

    • Jenny K. says

      @Patty: Patty, I don’t keep track of how many carbs I consume in a day, but I do try to keep it pretty low. One of the significant changes I’ve made is to not keep any kind of bread or pasta in my house, instead I treat myself to those items occasionally when I dine out. I know this wouldn’t be possible for everyone, but it’s what works best for me. I haven’t completely cut out carbs, I’m just a lot more selective in what I choose to eat.

      I’ve also dramatically increased my protein intake, as I used to eat almost none (borderline vegetarian) before starting bootcamp. On a typical day for breakfast I have my special yogurt parfait (plain nonfat yogurt mixed with frozen cranberries & blueberries, cinnamon, flax seeds, and a couple walnuts) along with a mini quiche (egg whites, broccoli, white onions and feta) I make in batches ahead on weekends. Lunches are some sort of salad with beans (garbanzos & pinto), veggies and chopped chicken. For dinner I try to do something with ground turkey & veggies–maybe chili or soup or taco salad without the shell/tortilla. Dinners are more of a challenge for me; I’m still trying to find high protein meals that are simple enough for me to stick with. For snacks I’ll have string cheese or almonds or an apple with natural peanut butter.

      I hope this is helpful! I agree that hearing from others through this blog is so valuable–you never know when a small tip from someone else may lead to big results for yourself! 🙂

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