Nancy Chamberlin
Black/White Team
Both my husband and I are retired law enforcement officers. With the exception of a four-month, job-related stint in the Alaskan Bush, I have lived in the Fort Wayne area my entire life. I enjoy spending time with my family and being a doting aunt to my seven nieces and nephews, my 21 (soon to be 22) great-nieces and nephews, and my great-great-niece.
My hobbies include gardening, fishing and being the unofficial photographer at family gatherings and celebrations. My husband and I enjoy the sights and sounds of nature and wildlife during daily walks near our country home with Daisy, our five-year old Great Dane who was born blind and deaf, and Izzy, our three-legged Yorkie mix who was rescued from a puppy mill.
It is truly an honor and a blessing to be part of Season 9 and one of the newest members of the FWSW family!
Enjoy my blog
Sunday, July 3, 2016
I'm still on a high from yesterday -- what an amazing day! We ran our half marathon -- which seems almost incomprehensible! I never could have imagined that I would be able to run 13.1 miles -- and I did it without walking or stopping! It truly amazes me to see what our trainers, coaches and nutritionists have been able to accomplish in just a short time. Some of us had never run at all and, for others, it had been many, many years. But every day this incredible group of fitness professionals worked hard at building our strength and endurance to prepare us for this race. They weren't paid to do this -- they volunteered hundreds and hundreds of hours out of the goodness of their hearts. Their expertise and guidance have truly been a blessing! When I crossed the finish line yesterday, in my mind, they were crossing it right along with me!
Everything was perfect for the race -- even the weather! I give thanks to God not only for the beautiful day, but also for giving me the strength and endurance to finish the race. I'm also thankful that I was able to have Frank Murphy as my running partner yesterday. Not only is he a gifted athlete and runner, he and his wife Rose, are very kind, caring, Christian people who are truly a blessing to the FWSW program. I enjoyed learning more about Frank as we ran, as well as talking about Alaska -- a place where we both have lived. Frank helped me maintain a comfortable pace and encouraged me throughout the race. He was also very patient with me when I "hit the wall" during the latter part of the race. I finished the race in just under two hours and forty minutes -- which was an overall 12:13 per mile pace.
Special thanks to Tina, Rick, Race Director Ashley Sprunger, the running coaches, Michael Thena, Lennart Karlsson and a whole host of volunteers and alumni who carefully planned and executed every detail of this incredible race. There were water/Gatorade stations at every mile -- which allowed us to stay hydrated throughout the race. I will forever treasure the medal I received at the conclusion of the race -- which will remind me that I can do anything that I put my mind to. Special thanks to Amy and Jeff Thiele for providing the delicious, incredibly healthy meal -- the food was out-of-this-world!
I was so blessed to have both my husband Bruce and my nephew Sam at the race. Their love and support mean so much! Sam actually met me at the 12 mile marker and ran the last mile with me -- which helped energize me. Sam also brought me flowers -- which was so sweet and thoughtful!
One of the highlights of the day was sharing in the "afterglow" of the race with the other contestants. We all shared a sense of pride at what we had achieved! Lennart took some photos of the Black team, who were smiling from ear to ear after their victorious run. We also took some fun photos at the Lucktech Photobooth. Several of us lingered until the very end -- as we didn't want the day or the feeling of euphoria to end!
I'm looking forward to our costume dodge ball game and, of course, the finale later this week. The time in this program has passed so quickly -- it seems like just yesterday when we were nervously sitting at the Orientation meeting. Although it's been just a few short months, I have changed so much! That transformation wouldn't have been possible without this amazing program and the support and guidance that I received from the nutritionists, trainers, and coaches. In addition to the weight I've lost, I've gained the knowledge, tools and resources that I need to continue on my journey to physical, emotional and spiritual wellness. As I'm standing on stage Saturday evening, I'll be envisioning all of my FWSW family taking a bow with me!
Saturday, June 25, 2016
What an incredible week! It started on Monday evening with an exquisite dining experience at Eddie Merlot's (one of FWSW's generous sponsors) with Rick, Tina, our nutritionists, trainers coaches, other members of our FWSW family and the other contestants. The meal was especially prepared to meet our dietary needs by Chef Jeffrey, after collaborating with FWSW nutritionists. The entire four-course meal had only 613 calories, 14 grams of fat, and 981 mg of sodium -- which is truly amazing! The presentation of each course was truly a work of art and it was served by Eddie Merlot's very professional and efficient waitstaff. Not only was the food a thing of beauty, the taste was delectably delicious! While we were enjoying each course, Eddie Merlot's General Manager Steven Kulas provided us with a very interesting summary of the painstaking process that was used to prepare each course. I offer my extreme gratitude to Chef Jeffrey, Mr. Kulas and the entire Eddie Merlot staff for everything they did to make the evening so magical and for making me feel so pampered and special! My extreme thanks also to Rick, Tina, our nutritionists, Lennart, Michael and everyone else who made this incredible evening possible. A special "thank you" to Tina for the beautiful floral centerpieces she made and to Michael, who provided a yellow rose to each of the ladies -- so thoughtful!
Near the end of each FWSW season, each contestant submits his/her thoughts about his/her FWSW journey. A 'memory book" is then compiled, which is given to each contestant and FWSW staff member at the FWSW Finale. I enjoyed reminiscing about the 15 weeks of this amazing journey, as well as thanking and thinking about all of the kind and caring people who have loved, supported and walked beside me throughout my journey. I will truly miss all of these wonderful people and will forever think of them as "family".
Today we participated in another organized 5K Race -- "Run Like a Hero", which raises money for transplant research and raises awareness for the need for organ donors. It was a beautiful morning to run! I had the pleasure of running with Running Coach and Trainer CeCe, who inspired and motivated me to run my fastest race to date. I completed the 3.1 miles in 35 minutes and 20 seconds -- which is an average pace of 11 min. 24 sec. per mile. When I finished the race and saw the final results, I found out that I had placed second in the 60-69 age category -- just 9 seconds behind the first-place finisher. That gives me something to work toward. I'm going to continuing training, running, and entering shorter races with a goal of ultimately placing first in my age category.
I'm going to savor every moment of the remaining two weeks of this life-changing program! I wouldn't miss a moment of it!
Saturday, June 18,2016
On Monday and Tuesday of this week, I traveled to Indianapolis to attend the wake and funeral of my aunt. She died of heart-related issues, similar to four other of my family members who have succumbed to heart events. She also had diabetes, as did (do) three other family members. As I mentioned in a previous blog, my family's history of medical maladies was one of the primary reasons that I applied to the FWSW program. Simply stated -- I didn't want a similar fate! I saw unhealthy eating habits and sedentary lifestyles take their toll on my loved ones, which is why I have been so determined to change those bad habits in my own life. I want to live a long, happy and healthy life!
While I was in Indianapolis my daily routine was disrupted, but I did my best to eat healthy and to work out daily. I took a cooler of food with me, which allowed me to eat my customary lunch on Monday and breakfast on Tuesday. The entire family went out to eat Monday evening, so I made a point of studying the menu prior to ordering. I also had a conversation with our waiter about substituting a side salad for the potatoes that came with the meal. The grilled chicken was a large portion, as was the green beans and carrots I ordered -- so I asked for a box and took half of it home. When I got home Tuesday evening, I had the remaining chicken and veggies.
The church sponsored a luncheon following the funeral on Tuesday. I removed the skin on the chicken breast that they had prepared and selected the green beans, some salad (without dressing), and some fresh strawberries. I passed on the cole slaw, macaroni and cheese and the pie.
When we booked our hotel, I made certain that there was a fitness center. After dinner on Monday, I did 45 minutes on the Stairmaster and walked on the treadmill for an hour early Tuesday morning before the funeral.
Since I was going to be out-of-town Monday evening, I made arrangements to weigh in late Monday morning. I was pleased that I had lost four additional pounds -- bringing my total to 42.8 pounds, or 20.7% of my total body weight. My nutritionists felt that I was approaching a healthy weight for my six foot frame, so they asked me to increase my daily calories to 1300 -- to slow down my weight loss. I'm a little concerned about my weigh-in on Tuesday morning, but I'm going to trust the process.
I had a great week running this week. On Wednesday, I had the pleasure of running with CeCe, who gave me some helpful hints on how to run more effectively uphill. She suggested that I keep my head down and my arms loose -- both of which proved to be helpful. The knowledge and expertise of our trainers are such a blessing! A special "thanks" to Tina (?) who posted the following words of wisdom on the FWSW Facebook page. The first one was: "No,your legs aren't that tired. Yes, you can breathe. KEEP GOING". The second one was: "Physical strength will get you to the start line, but mental strength will get you to the finish line." Both of those gems really hit home for me. I realized that I was allowing my "head" to interfere with my running. So today, instead of walking the majority of the course, I ran it. I finished the ten miles in two hours and seven minutes -- which is an average pace of 12 minutes and 42 seconds per mile. What was most amazing was that today, on our longest run to date and my longest run ever, I felt the most comfortable that I have in all of our runs. I found a comfortable pace and stride and my breathing settled into an easy rhythm. A special "thanks" to Rick, Tina and the running coaches for making the decision to start our run an hour early. It was a beautiful morning and we were able to beat the heat and humidity.
It's hard to believe that we only have a few short weeks left in the program. My dear FWSW family, I will truly miss our daily fitness fellowship. You have made such a difference in my life and for that I will be eternally grateful! I will always consider you my forever family!
Sunday, June 12, 2016
This weekend and the next couple of days will be a good test as to whether or not I'm able to maintain my healthy eating habits and daily workouts when my routine is disrupted and there are special events. I will be attending two graduation parties, as well as two weddings, and a funeral -- which are out-of-town. Planning is and will be key in being able to stay on track. So far, so good -- I've made it through one of the graduation parties and the two weddings and I've been able to make healthy choices in what I've eaten. My niece had informed me that they were serving hotdogs, hamburgers, chips, potato salad, etc., at the first graduation party, so I took my own dinner -- which worked out just fine. I touched base before with both brides before the weddings to determine what they would be serving. One of the weddings had food that was more compatible with my diet, so I made a point of eating at that reception -- since the weddings and receptions were both Saturday afternoon/evening. I also made certain that I took my camera and stayed very busy taking photographs, as well as mingling with family and friends -- giving less time to think about food. The graduation party today is being held between 3:00 and 6:00 p.m., so I'm making a point of going early -- which will be in between my lunch and dinner, when I won't yet be hungry.
The wake and funeral that I'm attending on Monday and Tuesday is being held in Indianapolis. I am packing a cooler with the snacks and foods that I normally eat. There will be a family dinner at a yet-to-be-determined restaurant Monday evening, so if there are not healthy food choices I will simply eat the food that I prepared. The church is hosting a funeral luncheon on Tuesday, so I will once again rely on the food that I brought -- in the event that the food that the church is serving is more along the lines of comfort cuisine and not particularly healthy.
With regard to my daily workouts, my plan is to get up early Monday and go to the gym, prior to leaving for Indianapolis. When we booked our hotel in Indianapolis, I made certain that there was a workout facility at the hotel. After the viewing and dinner Monday evening, my plan is to unwind on the elliptical machine prior to going to bed. I am so accustomed to getting up early, so a Tuesday morning workout won't be a problem prior to the 11:00 a.m. funeral.
I am very optimistic that I will continue to be successful in maintaining my healthy eating and fitness habits over the next couple of days. Thanks to FWSW, it has definitely become a way of life for me.
Saturday, June 4, 2016
In the past, I've always considered cleaning out my clothes closet a mundane task. But this week it was something that I actually enjoyed doing. The process began when I attempted to find something in my closet to wear to an upcoming graduation party and two weddings. Having lost over 36 pounds thus far, everything I tried on was baggy. I must admit that it's the first time that has happened to me. In the past, the opposite was true. I'd try things on that were too tight -- but I kept them, promising myself that I'd wear them again when I lost weight. This week, however, everything I tried on was too big -- which felt amazing! When I looked in the mirror at the reflection of me wearing those baggy clothes, I was seeing the fruits of eating clean and healthy and of making exercise a way of life. I decided that it was time to get rid of my "fat" clothes -- because I won't be needing them anymore. So I bagged up over half of my closet and took the items to a church-sponsored clothing bank.
I also went shopping to buy a few new things -- and I had so much fun! I found several cute tops, pants and even a dress -- something that I haven't worn in over 15 years! I also discovered that I now wear clothes that are several sizes smaller. I'm actually looking forward to doing some more shopping soon -- something that I never thought I'd say!
I will be forever grateful to Rick and Tina, as well as the FWSW nutritionists, trainers, coaches, sponsors and alumni for making my transformation possible. I truly love the "new" me!
Saturday, May 28, 2016
Monday's weigh-in and nutrition meeting were great! We were so blessed to have a panel of our nutritionists there, who answered our many questions about healthy eating. I found the session to be very informative. I can't thank our nutritionists enough for volunteering their time to be there, as well as the time they devote to reviewing our food journals, offering their constructive feedback, encouraging us and even joining us at our daily workouts and runs. Special thanks to Stephanie and Colleen (the nutritionists for the Black team) for all of their help and for being so readily available whenever we have questions. We simply couldn't do this without your expertise and guidance!
I also lost 4 more pounds this week -- bringing my total weight loss to 33.2 pounds, which is 16% of my total body weight. Surprisingly, that put me in first place. I was so excited when Rick announced my name! I got a little carried away and clapped for myself -- which is typically not my style and slightly embarrassing.
The competitive aspect of the FWSW program makes the whole process more fun and, frankly, is a great motivator. The truth of the matter though is that we're all winners. Each and every one of us is getting fit and healthy and, through the FWSW program, we're being empowered with the knowledge, tools and resources that we need to live a lifetime of wellness.
Today there was a young man ahead of me in the check-out lane of the grocery store who was wearing a t-shirt that said:
"All it takes
is
All you got!"
I think that those words accurrately describe the key to success in the FWSW program. You don't neccessarily have to be a fast runner, a strong swimmer, or a gifted athlete to be successful. Each of us in the program is unique. We're all different ages and of various shapes, sizes and backgrounds. What we all have in common is a strong desire to get fit and healthy. Today at our run, I saw my fellow contestants pushing themselves and giving it their all. It's that kind of grit and determination that will help carry us throughout our journey toward wellness --- "All it takes -- is all you got!"
Tuesday, May 24, 2016
'Twas the day after weigh-in, when all through the gym,
A more intense workout was about to begin.
On Tuesday's it's E. J., who helps us achieve,
But he's with his new bride on the isle of Belize.
They claim that sweet Mari was the one who was inspired
But my guess is that others helped her plan and conspire.
The goal of this workout was to see faces glisten
And there were push-up's for all, if we just didn't listen.
There were party trains, planks and ball slams galore,
Along with "suicides", step-up's and dips till you're sore.
My personal nemesis is that darn weighted sled,
It's definitely the workout that I most often dread.
At the end of the hour I felt tired and spent,
But it'll improve my running to a much greater extent.
Building endurance and stamina is just what I need
To run 13 miles -- it'll help me succeed.
Heartfelt thanks, Rick and Tina and our dear trainers too,
For your love and support and all that you do.
I'll never take for granted this incredible gift,
Living the years the Lord gives me -- being healthy and fit!
Saturday, May 21, 2016
It's been a great week -- starting with the weigh-in on Monday. I lost 5 pounds -- bringing my total weight loss to 29.2 pounds! On Tuesday, as I was struggling to lift a 30-pound bag of dog food out of the car, it occurred to me that I had lost almost that same amount of weight. I was amazed! Just seven weeks ago, I was carrying around that amount of extra weight -- putting additional stress and pressure on my joints. Prior to FWSW, I experienced some pain, discomfort and inflammation in my bones and joints. It's clear that my weight loss and daily exercise are significantly improving my overall musculoskeletal health.
Several weeks ago, one of the nutritionists brought in a five-pound package of fat as a visual tool. The image of that fat has stuck with me. To think that I have lost almost six times that amount helps put my weight loss in perspective. Being able to both feel and visualize 30 pounds make losing that amount of weight more than just a number and makes my weight loss that much more real!
I also received good news at my follow-up visit with Dr. Detommaso of Fort Wayne Orthopaedics. The swelling and pain in my ankle have subsided -- allowing me to graduate from the air cast (boot) to an ankle brace -- making me significantly more mobile. I have also received the green light to increase my activity level to include walking (no more than two to three miles at a time), using the elliptical machine and stationary bike and participating in the pool workouts. It felt good to once again be part of the daily workouts, as well as the Wednesday evening/Saturday morning walk/runs -- and my ankle felt great!
I'd like to express my sincere appreciation to Rick, Tina, Dr. "D", Andreas and Mitch for their care and concern and for helping me down that road to recovery. I'd also like to give a special shout-out to Rachal for keeping me company and for challenging me during our modified workouts. No worries, "boot-leggin'" buddy -- we've got this!
Saturday, May 14, 2016
It's hard to believe that we're already halfway through the program! I thought that it would be a good time to take stock of how far I've come. Although it's only been seven weeks, I 'm amazed at my progress! First, I've lost a little over 24 pounds -- so there are some noticeable physical changes to my body. I attended a family graduation party today and several people, who hadn't seen me since I started the FWSW program, commented as to the weight I had lost. Also, in searching my closet for something to wear to the party, I found that many of my clothes were extremely loose and baggy. When I put on my belt, it too was too big -- even on the smallest notch!
With the help of the FWSW nutritionists (especially Stephanie and Colleen) and the trainers and coaches, I've made some significant lifestyle changes. Prior to the program, I had absolutely no idea as to how many calories I was consuming in a day -- now I track everything I eat. Previously, I didn't do a very good job of planning my meals in advance -- often finding myself grabbing something on the run. Now I spend time planning my meals and I shop more mindfully -- paying close attention to the nutritional content of the foods I eat, by reading the fine print on the labels. Two months ago I rarely ate fruits and vegetables -- now I eat five servings of vegetables and three fruits daily. Prior to the program, I ate lots of sugary and processed foods and drank six Diet Pepsi's a day. Now my diet is clean and healthy and the good news is that I don't miss the sugar and other "garbage" that I used to eat. I also drink lots of water, instead of soda -- which has given my complexion a healthier glow.
Prior to FWSW, I rarely exercised and I prioritized the needs of others over my own health and well being. Now working out is a priority and has become a way of life each and every day. I'm also doing a much better job of maintaining a healthier balance in my life and of practicing self care.
In addition to the physical and lifestyle changes that have occurred as a result of FWSW, I've noticed an increased emotional wellness. I had been unhappy for many, many years about being overweight. I was very self-conscious about the way I looked. I recently watched the two-minute video that I submitted with my FWSW application. In that video I saw a woman who looked sad, old, tired and someone who showed very little emotion. FWSW's Michael Thena interviewed me a couple of days ago about my progress in the program. In that video, joy and happiness radiated across my face and I was extremely energized. Thanks to FWSW, I've also regained some self confidence and I'm standing taller, prouder and more fit.
Previously, I was always hoping to find a magic pill, a fad diet, or a new cosmetic procedure (like freezing fat cells) to help me lose weight. Now I realize that there are no gimmicks and that you don't have to spend a lot of money to get healthy-- the power lies within each and every one of us. Losing weight and making lifestyle changes is hard work -- but it is so worth it! Renewing and maintaining your commitment to your health isn't always easy -- it requires diligence and determination. But making that commitment allows you to change your life forever.
I am so thankful to Rick and Tina and the entire FWSW team -- they have given me a new lease on life! I can hardly wait to see what the next seven weeks bring!
Saturday, May 7, 2016
I started the week on Monday with a great weigh-in -- a loss of 5.4 pounds --- three pounds more than the previous week. My total loss after five weeks is 21.6 pounds --- which is an average of approximately 4.3 pounds per week. I was pleased to learn that overall I ranked third, in terms of total percentage body weight lost -- over 10%! Last week I was concerned that my ankle injury would slow my weight loss progress, but Tina was right -- the interval training on the bicycle revved up my metabolism.
This week brought with it some new challenges. After a visit to the orthopedic doctor, I'm now sporting an air cast (boot) for two to three weeks. There's nothing broken, but I sustained some ligament and tendon damage, along with a fair amount of inflammation. I can't thank Dr. Detommaso and the entire Fort Wayne Orthopaedics' staff enough for the outstanding care that they provided. They were also kind enough to work me into Dr. D's schedule (which was already full) within hours of my calling their office. In addition to the "boot", Dr. Detommaso prescribed a dose pack of the steroid Prednisone to help reduce the inflammation. The good news is that it will help heal my ankle -- however, the possible side effects include retaining water and an increased appetite. I'm hoping that being fastidious about my diet will help offset those possible side effects.
As I mentioned in last week's blog, one of the amazing things about the FWSW program is the way they keep injured contestants safe, yet on track to meet their weight loss goals. When I emailed Tina about my orthopedic visit, she reassured me that she and Rick would customize a workout that would build strength and endurance, without aggravating my injury. Rick and Tina met me the next morning at 5:30 a.m. and set me up with a workout that utilized the hand bicycle, alternating with arm exercises with lower-weight dumbbells. They also set up a meeting with Andreas and members of the Summit Physical Therapy staff to provide me with a series of exercises that I could do, while the other contestants were participating in higher-impact workouts. Mitch worked with me for about 50 minutes, walking me through each of the exercises and detailing the number of repetitions that I needed to complete. I can't say enough about Andreas, Mitch and the rest of their staff -- they're the best! Not only did they volunteer their time for the first visit, they are going to volunteer another hour of their time. Mitch is going to come in two hours early Monday morning to review the exercises with me again to ensure that I have the proper form. I can't thank them enough for their generosity!
My injury has also provided some unintended blessings. The alternative workouts focus on strengthening my arms and abs -- both of which are weak and could use toning. In addition, I have made the acquaintance of Rachal ( from the Purple team). She's my new workout partner -- as she too is sporting a boot, due to a stress fracture in her foot. Rachal is a very positive person with a sunny disposition -- she's great to work out with and a joy to get to know! Since we couldn't participate in the run this morning, we met at Spiece to do our Summit Physical Therapy workout. I even got to meet her daughter Addie, who earlier this morning rocked her tee-ball game with a hit and a catch -- great job, Addie!
In the scheme of life, my ankle injury is only a minor little setback. It does, however, provide a teachable moment. It reminds me that challenges in life are inevitable and often times outside of our control. What I can control is how I react to and work through these little glitches. As Rick and Tina and my FWSW experience have already taught me, I'm going to "trust the process".
It's hard to believe that we're already six weeks into the program --- it's going much too fast! I'm looking forward to learning so much more and meeting new challenges in the coming weeks!
Saturday, April 30, 2016
Well, I hit my first bump in the road since starting the program. I sustained a minor ankle injury during our 4-mile run last Saturday. One of the remarkable things about the FWSW program is that it's very integrative. The trainers, running coaches, nutritionists, our behaviorist, Rick and Tina --- and even a phenomenal physical therapist (Andreas) work very closely together to ensure that contestants have the support and guidance that they need to be but and, equally important, to remain healthy and injury-free.
As soon as Rick and Tina became aware that I had injured my ankle, they asked Andreas from Summit Physical Therapy to evaluate it. It was his recommendation that I refrain from running and participating in high impact workouts, which would give my ankle an opportunity to heal. He also recommended that I "ice" it and keep it elevated.
Initially, I was pretty down about my injury. As minor as it is, I was concerned that it would slow my progress in the program. I also didn't want to disappoint Rick, Tina or my team with minimal weight losses and/or an inability to participate in some of the workouts or challenges.
Tina, one of FWSW's founders, is one of the most caring, compassionate, nuturing people that I have ever met. It's easy to see how she's earned the name "Mama T"! She reassured me that I was doing just fine in the program and that there were alternative, non-impact workouts that would keep me, first and foremost, healthy and safe, but also on track for my weight loss goal. Poor Mama T -- she had to reassure me several times this week, because I insisted on keeping the injury issue on my worry plate for a few days! She definitely has the patience of Job in dealing with world-class worriers like me! Mama T also checked with me several times each day to ensure that my ankle was feeling okay.
One of the blessings from my injury has been an introduction to bicycle workouts. When I first learned that I would be utilizing the bike in lieu of running and high impact activities, I was concerned that it would be too easy of a workout and that I wouldn't burn many calories -- boy, was I wrong! Tina explained how you can maximize your efforts by utilizing interval training during your bicycle workout. I tried it and it worked great! During my sixty minute workout, I rode 13.5 miles, elevated my heart rate to 148, burned almost 500 calories -- and, boy, did I work up a sweat! I guess Mama T really does know best!
Saturday, April 23, 2016
On Monday, I started the week on a more positive note -- I lost 3.4 pounds, which was almost twice the amount I had lost at the previous weigh-in. I'm hoping that with our increased running schedule, along with a continued clean and healthy diet, I'll continue to lose at least 3 pounds each week, which would keep me on track to lose my goal of 50 pounds.
After the weigh-in Monday evening, all of the teams, along with their nutritionists, went to Kroger's for an incredibly informative grocery shopping experience. Kudos to Rick and Tina and the rest of the FWSW team for building this into our schedule and special thanks to Colleen and Stephanie for taking the time to further educate us on ways to eat more nutritiously. I learned about and purchased some "powdered peanut butter", which has significantly less fat and sodium than the peanut butter I had been eating. In addition, Colleen pointed out that eating spinach salads is far more nutritious than iceberg lettuce -- so I put the lettuce back and bought some spinach. This week I've paired it with my egg whites, a little cheese and dressing and I actually prefer it to the iceberg lettuce salad. Previously, I had been using canned chicken (packed in water) in my noontime sandwich. Stephanie and Colleen showed me a deli turkey with no salt added -- which makes great sandwiches! One of the other "finds" was high fiber, low carb tortilla wraps, made with whole wheat, olive oil and flax seed. I made tortilla sandwiches this week using green and red peppers, onion, the turkey and avocado -- and it was delicious! I sincerely appreciated this opportunity to learn more about the foods I eat -- it was definitely time well spent!
I had my first experience eating out in a restaurant, since starting the FWSW program -- attending a luncheon at the Olive Garden. The evening before, I went online and reviewed their menu -- including the fine print. There were items on the menu that were purported to be more healthy, but were very high in sodium. I decided I would order a plain lettuce salad, with carrots and onions. That evening I also packed two ounces of chicken, two hard-boiled egg whites, a tablespoon of low fat dressing, a tablespoon of cheese and an apple to take with me to the restaurant. I arrived at the restaurant early the next day and spoke to the server regarding my dietary needs. While the rest of my party enjoyed bread sticks and pasta -- my salad and apple worked just fine for me!
One of the things I enjoy about the FWSW program is the variety of the workouts. Each of the amazing trainers adds a different dynamic to their routines -- some components of which have a cardiovascular benefit, while others help us build strength and endurance. This week I did yoga for the first time ever -- and I really enjoyed it! I was definitely not very graceful, but I think that yoga would offer some significant benefits for me -- improving my flexibility and posture, toning my muscles, burning calories, and enjoying the meditative benefit. I plan to find a class in the coming months.
I can't believe that week four is almost in the books -- it's going by so quickly! I want to savor each moment of this program and of our time together! I treasure the new bonds, friendships and relationships that I've developed with the other contestants, alumni, trainers, coaches, and nutritionists, as well as Rick and "Mama T" --- who has such a loving, nuturing heart! I also want to soak up every bit of the fitness and nutrition knowledge that the program offers -- which I know will help lead me toward a lifetime of physical, emotional and spiritual wellness! What an amazing journey!
Saturday, April 16, 2016
Today I enjoyed another "family-fun" run at Deer Ridge -- where I was joined by my niece Alicia, my great-niece Roselyn, and my great-niece Emma. Talk about girl power! Having them there helped motivate me through the three-mile run in 38 minutes 44 seconds -- an average of 12 minutes 55 seconds per mile. That time was two seconds per mile faster than our timed run a couple of weeks ago -- going three times the distance. The girls were absolutely amazing and were with me every step of the way! Their love, support and encouragement meant the world to me! All three gave up the opportunity to sleep in on a Saturday to be there for me. Alicia, Roselyn and Emma -- thank you for energizing me on the run today -- you girls rock! I am so proud of you and love you so much!
After I finished the run, my great-nephew Landon asked me to join him for a round of Frisbee golf at Shoaff Park. The weather was absolutely beautiful --- so it was a perfect day to be outdoors, enjoying the fresh air and sunshine! I enjoyed spending time with him, walking the 1.2 mile course and getting caught up on his recent walleye fishing trip to Lake Erie. Thanks, Landon --- I sure had a lot of fun hanging out with you today -- and it gave me the chance to get a little more exercise!
I can't think of a better way to spend such a beautiful day than with my family! They have been my biggest cheerleaders, not only in the FWSW program, but throughout the other challenges in my life. Spending time with them fills me with such joy and happiness -- they are definitely the sunshine of my life! I am truly blessed!!
Friday, April 15, 2016
On Monday, prior to our week-two weigh-in, Rick cautioned all of us that typically contestants do not see the dramatic losses that they achieved after week one. He recommended that we view our weight loss in two-week intervals. Rick also suggested that we not allow a smaller weight loss to derail our efforts, if we are eating clean and healthy and getting in all of our workouts. His last piece of advice was not allowing a "not-so-great" weight loss "mess with our head".
In spite of Rick's sage advice, I was initially very disappointed with my small second-week weight loss. -- 1.8 pounds. I couldn't understand what had happened --- afterall, I had lost 8.6 pounds the first week. During the second week I had eaten totally clean and healthy -- "pristine"in the words of one of my nutitionists. I had also followed the fitness plan and schedule precisely -- even arriving early every morning to walk 30 minutes prior to our workout. When Rick announced my weight loss, my heart sank. I had worked so hard --- only to achieve what I considered to be a. very disppointing result.
Throughout the rest of Monday's meeting , my mind was elsewhere. I felt as though I had failed -- as well as disappointed my team and Rick and Tina. I kept trying to figure out what I needed to do to avoid any future disappointing results -- should I bump up my calories? should I significantly increase my workouts? I sought out Rick during the meeting to see if he felt that I needed to make any adjustments. He suggested that I touch base with my nutritionist -- but assured me that I was doing fine --- and that I had the second highest total percentage loss among the female contestants. I also talked with our nutritionist Stephanie after the meeting -- seeking out any recommendations she might have. She told me she would confer with Colleen, our other nutritionist, to determine if I should make any dietary changes. I am so fortunate to have such dedicated, caring nutritionists guiding me in my journey toward wellness! Thank you, Stephanie and Colleen, for giving so unselfishly of your time and talents and for your support and encouragement!
When I got home, I had little to say --- and I went straight to bed. The "scale" was still in my head and I had difficulty going to sleep.
Prior to the morning workout, I touched base with Tina about my minimal weight loss. She mentioned that while diet and exercise play a significant role in weight loss, there are additional factors which can also affect the amount of weight a person loses -- age, gender, etc.
In addition to the expert guidance that we as contestants receive from the FWSW nutritionists, trainers and coaches, there is another part of the program that I especialliy value -- the camaraderie of the FWSW alumni and of the other contestants. Prior to the workout on Tuesday, I walked with Melanie, one of the other contestants who too had not achieved the results she had hoped for at the weigh-in. We shared our thoughts and feelings, which were very similar. I found our exchange to be very cathartic. Later that morning, Michael Thena, our media maven extraordinaire, posted an interview he had done with Arana, one of the other contestants who too was disappointed with her weigh-in the night before. Arana's positive attitude lifted my spirits and helped me re-frame my weight loss. As I have mentioned in previously in my blogs, thanks to FWSW, I feel healthier and more energetic than I have in years. I have also been successful in totally conquering my addiction to Diet Pepsi and cookies. In addition, in just two weeks I have lost a total of 10.4 pounds --- an average of 5.2 pounds a week. Once I changed my perspective, I no longer felt like a disappointment or a failure -- I was actually able to celebrate my successes!
While I'm sure I'll be anxious at Monday's weigh-in, I'm going to trust the process. I'm going to continue focusing on eating clean and healthy and giving everything I have at each and every workout! I'm not going to allow a number on the scale to define me or my efforts! I know that with the FWSW program, I'm well on my way to becoming healthy and fit!
Sunday, April 10, 2016
One of the strongest motivating factors for my being a contestant in FWSW's Season 9 is the myriad of medical maladies within my family tree. My father suffered a stroke when he was just a few years older than I am. Throughout his life, he was also plagued with high blood pressure and heart disease, complications of which ultimately claimed his life. My brothers both underwent bypass and/or valve replacement surgery in their forties and, in addition to suffering from high blood pressure, both are insulin-dependent diabetics. All three have(had) unhealthy eating habits, are(were) overweight, and lead (led) sedentary lifestyles.
I can't emphasize enough what a blessing the FWSW program is in my life! The required blood work that was done at the onset of the program provided a shocking revelation. My results indicated that not only am I considered "pre-diabetic", with an A1c of 6.24, I am nearly classified as a diabetic -- the threshold for which is 6.25. I was shocked -- as I had absolutely no idea! In conferring with my family doctor about the results of the blood test, she commented that my being a FWSW contestant is definitely offering me an opportunity to change the precipitous path that I was traveling with my unhealthy eating habits, lack of exercise and being overweight.
I am so thankful to FWSW for giving me this opportunity to turn my life around! Each workout and healthy meal brings me one step closer to a long life of good health and wellness. I know how fortunate I am to have been selected, among the hundreds of other applicants, to participate in this truly life-changing process -- and I intend to make the most of it! It's not lost on me that someone else could have been wearing my tee shirt! I will be forever grateful to Rick and Tina, as well as the entire FWSW team and it's sponsors for this new lease on life! God bless you all!
Wednesday,April 6, 2016
I just LOVE this program! Thanks to FWSW, in just one week I have made remarkable progress -- and I feel GREAT! I have improved my diet significantly, increased my daily exercise -- and have more energy than I've had in years.
Prior to being a FWSW contestant, I drank up to six Diet Pepsi's a day and ate cookies daily -- sometimes two or three times a day! I rarely ate fruits and vegetables, I ate too much processed food and beef, and I rarely drank water. I am proud to say that I haven't had a Diet Pepsi or a cookie since the program started. I am also eating lots of fresh fruits and vegetables. While I had a headache for several days from the caffeine/sugar detox, I am so pleased that I am ridding my body of these toxins. In my previous attempts to lose weight, I was always hungry -- which caused me to"fall off the diet wagon" within a few weeks. With the FWSW nutrition plan, I can honestly say that I am never hungry -- and I no longer crave sweets or diet soda. It's amazing what a difference it makes eating nutritious foods --- and doing so every 2 or 3 hours! FWSW is teaching me how to make healthy eating a way of life -- not just a diet that I follow for a few months and then resume unhealthy eating habits, resulting in gaining back the weight that I lost --- and then some!. God bless our nutritionists for their suggestions and guidance!
I am also enjoying the daily workouts -- which, while intense, make me feel exhilarated each morning I leave the gym! The FWSW trainers are AMAZING -- and have put together challenging exercises that have great cardiovascular benefit, as well as those which improve our overall fitness level. The workouts are definitely tough -- as my pained expressions during that hour will certainly attest to! But, thanks to these very knowledgeable trainers, each workout brings me that much closer to being healthy and physically fit. A special shout-out to all of the wonderful FWSW alumni, who make the workouts and our journey so much easier with their encouragement and kind words. Your guys are the BEST!
The proverbial icing on the cake is that with the healthy eating and increased exercise, I lost 8.6 pounds during the first week -- TRULY AMAZING! I couldn't believe it when they announced the loss at Monday's weigh-in! While I was speechless and in shock then, I am filled with such pride and joy now!
Rick and Tina, your are such a blessing to so many! Thank you so much for your TOTAL devotion and dedication to making such a difference in our lives!
Saturday, April 2, 2016
Today was our first one- mile run/walk! I'll admit to having some trepidation about this milestone. I haven't run in over 20 years! In 1996, my squad car was hit by a drunk driver, which resulted in my right knee being shattered when it hit the dash. The orthopedic surgeon put it back together with plates and screws, but after the surgery, he said that if he had known how bad it was, he would have done a knee replacement. He also predicted (wrongly, I might add!) that I would walk with a cane or a limp for the rest of my life. I spent a month in a wheelchair and several months on crutches and in physical therapy.
So today, 20 years later, I ran for the first time -- and it felt GREAT!! There was absolutely no pain or discomfort! I don't want to risk an injury, so I plan to progress at a rate that's reasonable - yet, at the same time, challenging.
I was so blessed this morning to have my nephew Sam and my great-nephew Landon run with me -- and they were with me every step of the way! Their love, support and encouragement helped propel me through that mile! It meant the world to me that they gave up their one morning to sleep in -- climbing out of a warm bed on a cold morning to be there for me!
One of the key ingredients to being successful in this program is the love and support of family and friends! I am SO blessed -- my husband, friends, the Raatz family, and my FWSW family are all sharing this journey with me! I thank God for each and every one of you!!❤ Together we can do this!!
Friday, April 1, 2016
At 62 years of age, there are some challenges associated with changing old habits -- like unhealthy eating and not getting enough exercise. But the dedicated FWSW nutritionists (especially Stephanie and Colleen), trainers (Amber, "C.C.", E.J., Josh and Kim), Frank, the running coach who worked with us on Thursday, Tina, Rick and the other amazing FWSW staff members, volunteers and alumni, are providing the support and guidance that I need to change my mindset, "change my ways" -- and ultimately, to change my life! In one short week, I have learned so much about nutrition, exercise -- and, most importantly, about myself! With the tools, resources and skills that I acquire in the FWSW program, I'm looking forward to a lifetime of learning!
Tuesday, March 29, 2016
After the first weigh-in yesterday, I had a conversation with the "old" me. It went something like this:
"Well, we've certainly been through a lot together -- the GOOD - a great career; the BAD - the loss of loved ones; and, the UGLY - a catastrophic cancer crisis. We've spent a lifetime taking care of others, but we've done a lousy job of making healthy choices and taking care of ourself. But now, thanks to the FWSW Program, things are going to be different! Sooo...
Listen woman in the mirror, I've got plenty to say
I'm gettin' fit and healthy -- don't you stand in my way!
No more wearin' baggy sweats, girl -- it's understood
That I'll be rockin' some shorts -- and I'll be lookin' real good!"
Today we had our first workout -- it felt GREAT! After leaving the gym, I felt energized all day! I know that there is a lot of hard work ahead of me, but my transformation to being fit and healthy will be well worth the effort!
Monday, March 28, 2016
Today as I take my first steps toward wellness, I dedicate my journey to my late mother, who would have turned 87 today. She's been gone for 15 years, but her indomitable spirit lives on forever in my heart, as do the many life's lessons she taught me. Her unconditional love helped shape the woman I am today. Even in her final days, she was an amazing role model -- facing a very lengthy illness with such tremendous strength, courage and grace. "I'll make you proud, Mom -- and I know that you'll be cheering me on every step of the way!"
Sunday, March 27, 2016
As a three-year breast cancer survivor, I recognize that there are certain risk factors which increase the chances that my cancer will return. Being overweight is associated with an almost 30% higher risk of a breast cancer recurrence! Other poor lifestyle choices (prior to the FWSW Program) also put me at a higher risk -- an unhealthy diet and not getting enough exercise. With the support and guidance of the very knowledgeable FWSW nutritionists, trainers, instructors, coaches, behaviorist, and the myriad of other very dedicated volunteers and alumni, I will learn how to eat healthy and how to make exercise a priority. I am so thankful to be a part of this amazing program and I know that because of it, I'm on my way to a lifetime of being fit, healthy and cancer-free!
Sunday, March 20, 2016
Today was the FWSW orientation for Season 9 contestants. It is also the first day of Spring, a season of renewal and rebirth. As I begin my own transformation and awakening, I am so thankful for this life-changing opportunity. I know that there will be challenges along the way, but I know that this journey will lead me toward physical, emotional, and spiritual wellness. My sincere thanks to Rick, Tina and the entire FWSW family for their support and guidance and for making this journey of a lifetime possible. A special shout-out to David, Ellissa, Richelle and Tom for their support and camaraderie. Go Team Black/White!