Category Archives: Fitness

Half My Size: A Weight Loss Journey

by on January 28, 2015

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By Randi  Reed, PJCC Assistant Camp Director

Everyone asks me what happened. How did I do it?

As a teenager at age 16 I weighed 350 lbs. If that sounds like it would be hard to overcome, it was.

I had PCOS (Polycystic ovary syndrome) and I knew if I kept going and growing the way I was, I would have died. With help from my doctor to get the PCOS and hormones under control I worked on my diet! I drastically reduced my CALORIE intake and started moving my body. In 9 months I dropped 90 lbs! From there I continued watching what I ate and my portions and kept exercising. I hit plateaus and still had some bad eating habits but I remained dedicated and continued to lose.

FLASH FORWARD 6 years! Down to 215 lbs! I lived in NYC, I was active and healthy, yet still a big girl! I decided it was time to get my PCOS checked again. Low and behold I no longer had signs of this disease! Could the weight loss have something to do with it! YES! Weight loss can help reverse and eliminate PCOS. But I was still obese. Staying motivated with so much to lose is hard. I finally joined Weight Watchers in September 2010 for the additional support and motivation!

FLASH FORWARD to today!  I’m at 165 lbs. and STAYING THERE!
I am a healthy weight. My heart, lungs, joints and brain are all a lot happier, healthier, and free from the stress of the extra weight. By drastically reducing my calorie intake, controlling my portions and paying attention to how much I consume, paired with lots of interval training–free weights, walking, jogging, yoga, anything to get me to move, and move more–I did it! This is not something that was a fad diet. It was a full-on lifestyle change!

This, in a nutshell, is what I did to get where I am today and stay this way. I didn’t yo-yo diet. I slowly lost and gained at times over a 10 year time span, but I changed my habits. I now can control this food addiction and obesity! This is a disease you give yourself and you can change it!  You can do it too but you have to want it. You have to know that your beautiful heart should keep pumping and bringing the world that beautiful you! Don’t make it work so hard pumping extra hard for your fat! Love your heart, love your body, love yourself and change for the healthier! I did.

Q & A

What are the key components to losing weight?
S.M.A.R.T Goals:

  • Specific – Target a specific area for improvement. If you want to lose weight HOW MUCH? if you want to wear new pants WHAT SIZE? Don’t just pick a random number or random goal, BE SPECIFIC, give it value and it will be easier to remember and work for. VALUE IS KEY.
  • Measurable – Quantify or at least suggest an indicator of progress. I will lose two pounds a week. I will go on a walk 4 times a week. My pants are currently this size. I currently weigh this much. Measure these things and set those goals. And see how they change. Weight is one measurement, but clothing size, underwear size, and cardiovascular capacity (I can walk for this long till I have to stop and rest) are all good to use too.
  • Achievable – Specify goals that are reachable. Trying to lose 30 pounds in month is not possible. You need to understand what is possible and work for that. Setting yourself up to lose 10lbs in a week will ultimately make you frustrated if you fail. 1-2 lbs. a week is a good and safe rule of thumb for weight loss that is sustainable achievable.
  • Realistic – State what results can realistically be achieved, given available resources. Can you really workout for 3 hours a day? Or would working out for an hour be possible with a long walk later? If you are realistic you will be better able to keep up.
  • Time-related – Specify when the result(s) can be achieved. If you give yourself a timeline, then you have goals you can reach. Big goals and small milestones. Take things week by week but have an overall goal.

What got you back on track when you cheated a bit?
I don’t like the word cheating, it’s not a test! We are all grownups and we make choices. If I choose to have a cupcake then I am going to eat all of the cupcake? What am I going to eat the rest of the day? Will I make a healthier choice later today? How will this affect me? Will I be ok if I eat this? Will I be ok if I don’t eat this? What I can have instead of this?

You are not a bad person if you happen to not make a healthier choice; you are not a bad person if you eat some pizza, or cheese, or a cupcake, or lots and lots of gummier bears at the movies. Just be AWARE of what you are eating and HOW MUCH. Don’t play the game of “well I ruined my diet today oh well” and then go on and eat anything and everything you can get your hands on. If you never allow yourself a treat or something you enjoy and deprive yourself then you will go overboard and overeat. I like to have a little, be satiated and WALK AWAY! And as my brother in-law always says “you can’t out run your mouth”, so be aware of what you are eating! For example if I am going out for dinner I make sure everything I am eating during are healthy choices, veggies, fruits, lean meats and drinking lots of water. That way when I get to dinner that evening I will choose something sensible on the menu and enjoy that and maybe a glass of wine with dinner! Losing weight is not easy and it takes work. But it can be done you just can’t sabotage yourself.

It took a long time to reach your goal. How did you stay motivated for the long term?
Every time I run a mile, or bike up a big hill or complete a race of some kind I think back to where I was. I could not do those things even though I wanted to. My motivation is my health. Each and every day I make the choice to treat my body well. And my body gives me so much. I can help it and keep it moving like a well-oiled machine. I make the choice every day to doing something good for my body. This can be done, no one is perfect and it takes time, patience, and determination.

Visit Randi’s blog to read more about her journey.

Need some help meeting your weight loss goals?  Try the PJCC’s new program with a holistic approach to food!  Visit Weight Loss Your Way >>

Strategies For Reinventing Your Resolutions

by on December 31, 2014

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Making, and then breaking, the same promises every year can be exhausting. Jeannie   Solomon, PJCC Wellness Coach, uses helpful strategies to help clients stay on track. Here, she shares her “tools of the trade” to help you reinvent your resolutions and—ultimately—yourself.

Define Your Wellness
Relationships, sleep, exercise, work, and spirituality (to name a few) are all forces that can cause great joy as well as great stress, feeding our energy and vitality. To achieve long-term wellness, it’s important to keep all elements in balance. When practicing full mind/body wellness, go beyond the surface to tap into the root of your internal roadblocks. Identify areas in your life that seem out of balance: what makes you happy and compels you forward versus what brings you down and derails your plan?

Be Determined Not Discouraged
Our inner voice has a huge effect on how we move forward toward reaching our goals and determination is a powerful tool. When we berate ourselves for not doing what we think we “should” be doing, our self-worth wavers and we let our guard down. The next time, notice when you feel discouraged and replace that negative voice with a positive one. In time you will own that determination and you will succeed.

Success Feeds Confidence And Confidence Leads To Success
Nothing feeds personal confidence better than success. Pick small attainable steps to achieving your goals and acknowledge every milestone. No small victories should be overlooked, specially while you’re just starting your journey. When you falter, don’t linger in that place. Remind yourself that failure is temporary and move on.

See The Change
Visualization is a powerful tool that successful people love to use because it works! One of the best and easiest tips is to surround yourself with visual reminders to help boost your motivation. Start each day by visualizing the person you want to be and setting a personal goal for that day. Revisit your intent throughout the day and don’t give up.

Focus On The Possibilities
Lifestyle changes are a process that take time and require support. Once you’re ready to make a change, the difficult part is  committing and following through. Do your research and make a plan that will prepare you for success. Careful planning means setting small goals and taking one step at a time.

Replace Expectations With Plans
One of the biggest deal breakers when it comes to striving toward a goal is a crushed expectation. Expectations are based mostly on emotions and are self-imposed ideas of what an outcome should be. Replace expectations with hard plans to follow through. This will allow you to set the tone and take ownership of your journey.

This Is Not A Sprint, But A Journey
Never give up! It’s important to move forward with the understanding that this is not a short-term change, but a lifealtering moment. Give yourself time. Be kind to yourself, but don’t go too easy. Embrace the challenge and you will succeed.

 If you would like a personal consultation with Jeannie Solomon, see www.pjcc.org.

PJCC Personal Trainer Trade Secrets

by on November 18, 2014

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By Herman Chan, PJCC Personal Trainer

A fitness professional since 1989, PJCC Personal Trainer Herman Chan works with all ages, shapes, and types, motivating clients that range from stroke survivors to athletes in training. How does Herman help inspire all levels to maintain their enthusiasm for exercise?

Fitness Novice

  1. Evaluate your goals. Are they realistic? Create goals you can actually achieve.
  2. Celebrate small victories. Each one brings you closer to your big goal.
  3. Find a workout partner and hold each other accountable.
  4. Establish a routine and stick to it. Even professional athletes have a set routine.
  5. Change your attitude! Approach workouts as fun, not a chore.

Continue reading

Pink & Powerful

by on October 21, 2014

October is Breast Cancer Awareness month. Everyone is wearing pink to bring attention to a disease that will touch over 280,000 women per year in the US alone.  Odds are high that everyone knows at least one person effected by breast cancer. While fighting and beating cancer is  the main goal when one is diagnosed, there is a long road of rehabilitatation following surgery that is so important to regaining strength and mobility.

In the following video, we hear a few inspirational stories from women who have taken on breast cancer and come out the other side with more strength, courage, and lust for life than before.

The PJCC is doing its part on October 26, 2014 with our Pink Ribbon Day.
We invite the whole community to come and support a great cause.

RESOURCES

Pink Ribbon Program @ PJCC  - Postoperative workout designed to enhance recovery
Check Your Boobies – Dedicated to early detection and prevention

 

 

Cultivating Good Health

by on October 10, 2014

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Any time is a good time to cultivate good health by developing a wellness plan that will help you flourish. Don’t know where to begin? Draw inspiration from your garden and apply the same concepts to your health.

Preparation
Planning your garden is the first step to its success and the same holds true for your health. Buy a notebook and name it your health journal. Begin by writing down two goals that are attainable and aren’t overwhelming. For example, start preparing your afternoon snacks to bring to work instead of buying from the vending machine. This action alone can save you 200 Continue reading

Looking for a Low-Impact Workout? Try Battle Rope Training

by on July 28, 2014

by Christopher Nash, PJCC Personal Trainer

Kevin, a fit software engineer, wanted to pursue cardio training. However, the 50-year old was concerned that running would be hard on his already-bad knees, the collateral damage of a 30-year love for soccer. He had also had a hip replaced the previous year. When Kevin asked me Continue reading

How Do You Like Them Apps?

by on April 25, 2014

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Compliment Your Fitness Routine With Online Apps

The marriage between technology and fitness isn’t new. Professional athletes have been using computer programs and data for decades to get into the best physical shape for their particular sport. It is only in the last decade or so that the rest of the population has been able to tap into some technologies that make it easier to get and stay fit!

Today even fitness novices like me can access some pretty incredible information with a simple application (app) download. You can tap into just about every type of fitness activity that you can think of from your smartphone or tablet. Continue reading

Fitness Tip: Bosu Squats

by on April 7, 2014

Utilizing a BOSU helps to engage a number of muscles that might get overlooked in a normal workout. Standing on the BOSU requires balance which works your core. Add in the squats to work your upper legs while giving your core a good workout.

This fitness tip is presented by PJCC Personal Trainer Cynthia Newman.

Video by Teddi Kalb

Mastering The Perfect Shot With Joe Ellis

by on March 13, 2014

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It’s that time of year again!  March Madness is sweeping the country, which means rivalries are heating up and fans are reaching new decibel levels.  To celebrate this charged period of competition, why not lace up your sneakers and hit the court yourself?

We spoke to former NBA Golden State Warrior, Joe Ellis, who gave us some tips to mastering that perfect shot:

  1. First up, make sure you have the proper shooting stance.  Have your feet evenly placed about shoulders width apart with your knees slightly bent.
  2. Continue reading