Robust ThemeDec 09, 2019 2020-04-08 7:40
Case Study: Debbie C.
Debbie worked with Coach Christina from March to September 2019. During that time, although she did not lose a ton of scale-weight, her body composition changed dramatically, and she improved her relationship with both food and her own body image.
We started with actually UPPING her caloric intake, as MyFitnessPal had suggested a number that was far too low for her, around 1300 calories. So we started out by actually having her eat MORE, and work on eating more nutrient-dense foods. Specifically, we focused on getting protein and veggies into meals and snacks throughout her day. We also cut out afternoon coffees to help make her sleep more restful.
Because she is quite busy between work, the gym, and social events, we got creative with her food. We figured out some minimal meal prep options for home and work (Trader Joe's for the win!) so she wasn't having to spend an overwhelming amount of the time in the kitchen, or eating the same things over and over again. As with most people, there is a learning curve for meal prep, but after a short while, it gets MUCH easier and more efficient... and we get braver and start to try new things!
Debbie was struggling with the classic undereat all week, and then on the weekends she would go out with friends for food and drinks, so she was swinging from severe deficits (weekdays) to severe surpluses (weekends).
Once we were getting more quality, nutritious foods in, we shifted back to looking at calories and macros a bit more... We gradually upped her calorie intake (not wanting to do it all too quickly), and she did not gain weight in the process. The shift then became protein, and consistently hitting her protein goal.
Perhaps the most difficult challenge that Debbie overcame was her relationship with food socially. With a lively social life, we worked on ways in which she could enjoy herself and all the events she went to (especially being in Wisconsin, all the beer events!) and still enjoy the less-than-healthy foods she likes IN MODERATION - so one drink didn't turn into many and one serving of cheese curds didn't spiral into a whole weekend of county fair food. That took a lot of reflection, planning, practice, and habit-building.
All these small changes were adding up to feeling drastically better physically and emotionally. Confidence increased, and she was liking what she saw in the mirror, which made some small sacrifices well-worth it (like forgoing another beer, for example.)
Debbie's progress was not actually seen on the scale, but her clothes were fitting better, measurements were going down, and she noticed much more muscle definition and leanness in the mirror. And to top it off, when she went on some epic mountaineering and backpacking adventures, she was performing better than ever (she summited Mt. Massive in Colorado at 14,429’ while working with Coach Christina!!!) So all those gradual changes of adding more food, eating higher quality food, working out more consistently, and being a little more conscious during her social endeavors paid dividends and inspired her to continue implementing them!
The icing on the cake was some feedback recently... when she went to visit her daughter and granddaughter, she helped teach them some small ways to cook and eat healthier! PLUS, this has been her healthiest winter to-date!