I started running in March 2015. My first run as an adult was about five miles and it was ugly. My running partner and friend, on the contrary—former collegiate distance runner that she is, was agile and fast. So fast in fact, I still joke that she brings her wings to races. My chest felt like it would crack. My legs were aflame and I couldn’t imagine doing it again. But I did.
For several runs afterward my body hated the first two miles. I’m not entirely sure how I pushed through or why I even wanted to—but somewhere the pain gave way to strength. The runs became more consistent and mileage grew until the next challenge was to enter a race.
Around Halloween I accomplished my first 12K and during Christmas vacation,my first half marathon—a fact that completely amazes me. Equally amazing, was learning about myself in the process.
A half marathon is 13.1 miles. A really fast person might finish around one hour and 20 minutes (running a six-minute mile, by the way, is pretty darn fast!). A lot of competent runners might shoot to finish under 2 hours (about a 9 minute mile—also fast). I knew these numbers and I also knew how I performed in training and figured I’d be happy finishing in less than two-and-a-half-hours. (To put that in context, that’s running, at a sustainable pace for as long as a feature film). Of course, the faster I ran, the sooner I’d finish but in order to finish, pacing was crucial. Complicated, right?
Here’s my lightbulb moment. After about 10 miles it started to get hard. Really hard. I thought about stopping. I thought about walking the rest of the race. I said to myself, “If I hold back, if I take a break, when I don’t meet my goal, at least I’ll have a reason—an excuse.” The alternative was giving it all I had and facing the reality that my very best effort was…inadequate.
And that’s the reason we self-sabotage, isn’t it? We don’t want to give our best effort only to realize it wasn’t good enough. If we hold back, then we can excuse our “almost” and we can tell ourselves there will be a “next time.” We can hide behind our fear, keep our pride intact and feel justified in our near miss.
Somewhere around mile 10, I saw this rationale for what it is…a lie.
I would not give this race anything less than my best and whatever time I achieved at the finish line would be an honest representation of my ability. Pride be dammed.
I ran on through the rain and snow. I ran on despite soaking attire and blistered feet. I ran my fastest even though older people and heavier people zoomed past me. I did my best.
I crossed the finish line with an official time of 2:06:37, 9 minutes and 36 seconds per mile, which was a faster pace than my best training run.
I earned myself a gorgeous medal and a T-Shirt but I also earned the opportunity to see what I’m made of--when I’m really trying. I learned I can be alone with myself for a couple hours and not go crazy. I learned my body—every inch of it, is faithful and wonderful. I learned that training really works—when you work it. Most importantly, I learned my best is good enough.
There is something profound that happens to you when you push your body to its limits—and live to tell the tale. So go ahead and start training for that big race and leave your fear and doubt where they belong—in the dust.
FEELING GOOD AND BEING HAPPY!
We love winners and our weight loss program is full of them! Back in October, we launched our first ever Total Wellness Challenge. The competition was intended to encourage our current roster of faithful dieters to the finish line by rewarding those who showed exceptional progress in a short period of time—only six weeks.
The results—of course, were wonderful. Our overall winner, Bob lost a total of 28.2 pounds (14.2% weight loss and 33.5% fat loss). His motivation was to feel better, live healthier and of course, “fit into smaller clothes.” When our very own Dr. Christman presented him with a Samsung Galaxy Tab 4, he was all smiles.
Leyna certainly didn’t need any additionally motivation—she’s a determined goal setter, yet her progress, 6.6 pounds lost (4.3% weight loss and 13.8% fat loss) garnered her $25 Starbucks gift card. I mean if you’re doing the diet anyway, why not get rewarded?
Diana had a similar experience. In six weeks, she lost 12.8 pounds (6.6% weight loss and 12.4% fat loss). She won a Starbucks gift card too.
We offered a similar contest for our coaches and Coach Debbie lost 14.6 pounds. Her motivation was simple; a healthy weight is all about “feeling good and being happy.”
We couldn’t have said it better ourselves. Congratulations to all who played. Perhaps you’ll join our list of competitors next time?
TOP FINISHER RESULTS:
You’re a real estate professional who spends a working day in a moving vehicle. A nurse banging out 12 hour shifts with 15 minute lunch breaks. A health enthusiast with a host of other interests and obligations and yet eating well and maintaining your weight loss are important to you.
You should try blending.
After working my personal blender (the one with individual cups) and my larger, Karate-chopping blender (no brand names mentioned…yet) I knew it was time to upgrade to one of the big dogs.
Either the Vitamix or the Blendtec.
I knew this because I was served some seriously awesome vegetable-protein smoothies at a friend’s house that I could drink—as opposed to chew. (A chewable smoothie, though tolerable is not something one anticipates.)
I was also concerned about my prolific vegetable waste: purchasing a ton of awesome veggies only to have many rot in the crisper because they were forgotten.
While I still think the Vitamix is the premier blender, perhaps because of its cool dials and massive base, a major retailer had a screamin’ deal on the Blendtec Classic 570 so that’s what I got.
I was skeptical so I put it to task, blending smoothies, an avocado aioli dip and a broccoli and cheese soup served hot from the blender (The “hot” setting allows the blade’s friction to heat the contents). The verdict: It’s awesome.
It’s not even the same type of appliance as standard blenders—mostly because of its ability to liquefy and puree fruits and veggie (or nuts, ice, etc.) Spinach can be blended into a chocolate-flavored smoothie—so kids get their greens and parents keep their sanity. Veggies like cucumber, carrots, celery can be effortlessly folded into smoothies that don’t taste like cucumber, carrots and celery. Whole-food soups can be made in minutes (using the hot soup function) and that says nothing of the possibilities with Frappuccino’s, dips, salad dressings and blended cocktails.
If you’ve lost weight with us and you’re determined to keep it off, a commercial-grade blender may make the whole food combining component to Phase 4 infinitely easier—tastier and more fun.
A standard blender or food processor will take you so far—but if you want to go all the way—even replacing a daily meal or snack with blended option—the Blendtec or Vitamix is the way to go!
Until next time,
Please, please, please… magazines, commercials, fitness instructors and Facebook, don’t ask if I’m ready to be bikini-ready--especially to entice weight loss.
I'm not objecting to enticement--just give me something more.
I can’t totally remember why I decided to do Ideal Protein in the first place. Obviously, I needed to slim down—but where that desire emanated from, I no longer remember. That was almost five years ago. I know why staying healthy is important now.
Weight loss allowed me to get over myself. Instead of judging myself by how well my derrière looked in a pair of jeans or being disappointed by my reflection, I learned to make the best of what I’ve been given, get off the bench and play. It taught me the value of setting goals and working, incrementally, to achieve them. Big things don’t happen overnight.
I tried new activities, failed frequently and tried again. I learned to shoot a bow and became a range master. I got a personal trainer and learned how to work the gym. My body weight matters not because it mysteriously imbues me with value, but because my squats and deadlifts now exceed it. I started running with a friend who’s a great runner. I practice handstands with my kids. You get the point. When you learn to master yourself, obstacles seem more like something to vault over than hide from.
The question isn't whether I'm ready for a swim suit--but if I'm ready to own my short, sweet, wisp of life. And I am. I hope you are too!
Our team of weight loss pros is entering its fifth month at our new location at 9220 Ridgetop, Silverdale Wellness Center. We had an enormously successful, standing-room only grand opening in January, hosted the Silverdale Chamber of Commerce’s Business After Hours in March, enjoyed raising money for the Olympic College Foundation with Silverdale Greendrinks in April and of course, extended our incredible offer of Chiropractic care to new and existing patients during our annual Patient Appreciation Day. Silverdale Wellness Center seeks to be your wellness center of choice. It’s the home of Silver City Chiropractic with Dr. Joe and Integrated Chiropractic with Dr. Sean but we also offer massage therapy, thermography (radiation-free cancer screening) and pain management with one of two on-staff anesthesiologists. When we say, "wellness" we mean it!
Dr. Joe and Dr. Sean have long-believed in comprehensive care for our patients and dieters and now we have the facility to do it better. We're going into our fifth year of weight loss with Ideal Protein and our office has exceeded 40,000 pounds so far!
We're so grateful for our new home and we hope you'll like it too.
SURVIVING THE HOLIDAYS ON IP: PLAN AHEAD!
The Iron Will Approach
Whether you are already in Phase 4, about to graduate, or
new to Ideal Protein, you have choices to make. In a perfect
world, we would all choose the “iron will” approach to the
holidays and other special occasions, eating nothing that
Dieters who are new to the program and haven’t yet
mastered a strong set of healthy eating habits are good
candidates for this approach, as are those with only a short
time left before they reach their goal since eating foods
that compromise fat burning can extend their time on the
program by up to two weeks. So, keep that in mind and
remember that failing to plan is planning to fail.
If you’re celebrating outside of your home, bring a large
platter of veggies with Walden Farms dips to munch on and
share. If you plan to use the “iron will” approach, here are
some key phrases you can use to excuse yourself politely
from eating things you don’t want to:
The Crafty Dismissal: “Ooh, that looks delicious! But I’m
stuffed, so I’ll have to take it home for later.” (Then store it in
your freezer until graduation, pitch it in the dumpster, or give
it to your dog.)
The Firm Hand: “Thank you for respecting the fact that I have
some personal goals I am working on. That looks delicious,
but it would compromise my progress, so I’ll have to wait.”
The Medical Excuse: “My doctor recently told me I am prediabetic/
diabetic, so I really have to watch out for foods that
spike my insulin. I’ll have to pass.”
The Allergy Excuse: “No thanks – I recently found out I have
food allergies, so I’ll have to pass.” Many dieters have used
this, and it works! The one question you might get is, “Wow,
what happens when you eat it?” and your response can be
as simple as, “You don’t even wanna know!” That’ll stop the
conversation right there.
The One Day Pass Approach
Since Thanksgiving and Christmas come once a year, many
dieters feel they’ve earned a day off from Ideal Protein. If
you choose this approach and decide to eat foods that will
compromise fat burning, here are some things to keep in
mind as you proceed.
Moderation is KEY. Don’t undo all the healthy habits you’ve
learned and established while on the program. Practice
regulating portion sizes by eating only one or two bites of
your favorite holiday foods and do NOT go back for seconds.
Skip the cookies and pies...they’re full of fast-acting sugar
and fat and they’re just not worth it. More importantly, if you
don’t moderate, you may actually feel sick the next day! If
you plan to use the one day pass, talk to your coach about
doing a modified phase-off to Phase 3 prior to the holiday or
The “One Day Pass” is just that – ONE DAY ONLY. You are not
authorized to spend the whole week of Thanksgiving eating
this way. It’s not healthy and it’s destructive to all of the
healthy new habits you’ve worked so hard to establish!
Offset the impact of your “One Day Pass”. Follow it up with
three days of ultra low-carb veggies and NO restricted items
(bars, puffs, ridges, etc.). Your pancreas needs to recuperate
from the abuse of sugary holiday foods, PLUS, this will get
you back into ketosis quicker.
The Go Hog Wild Approach
This is not an acceptable approach if you are serious about
changing your body, your health, and your life. In addition to
the negative physical impact it will have, this approach can
seriously interrupt your motivation to lose weight, so here
are some things to consider before going “Hog Wild.”
“If you always do what you’ve always done, you’ll always
get what you always got.” Have you heard that before? Don’t
expect to do something the same way you always have and
see different results. Binge eating and lack of portion control
are part of what has led many dieters to the weight they
were when they began their Ideal Protein journey. It takes an
average of 28 days to make a habit but only one minute to
break it. Tread lightly.
You are likely to feel very unwell that night, the next day, or
even for several days after. You may even feel hungover if
you consumed a large amount of sugar, whether you drank
alcohol or not.
You will retain excess water. Every gram of glycogen you
replenish in your system will have 4 grams of water bonded
to it, making you feel bloated along with guilty and regretful.
It’s just not worth it!
It’s costly. Going “hog wild” will direct your pancreas to
revert to its old habits, stop fat loss, waste up to five days of
progress, and ultimately extend your time on the program as
well as compromise your overall results. Again, is it worth it?
Whatever Approach You Choose...
You still need to write down everything you eat in your food
journal, regardless of your approach. You have treated your
body well up until now, so you should be proud of yourself
for the progress you’ve made and continue the good work!
MORE HELPFUL HOLIDAY SUGGESTIONS FOR YOU:
1. Drink 3 liters of water per day during the holiday season.
It will help you stay full and hydrated, both of which can
ward off unhealthy cravings.
2. Eat before you go to a party.
3. Keep a bar or another IP snack with you in your purse or
jacket pocket if you feel you may need to snack at a party.
It’s better to have two restricted foods than it is to cheat with
a sugary treat.
4. Get plenty of rest during the holidays since a lack of sleep
causes cravings for carbohydrates and can interfere with fat
5. Take an IP-approved food to parties, such as a veggie tray,
meat tray, shish kabobs, cauliflower mashed potatoes, IP
Deviled Eggs, or IP Chocolate Cake.
6. Have a holiday meal, not a holiday week! Try to stick with
proteins and veggies, but if you absolutely can’t resist, pick
your favorite carbohydrate and have TWO bites.
7. ABSOLUTELY NO ALCOHOL IS ALLOWED! It could cause a
severe incidence of hypoglycemia and make you pass out.
8. Remember, the holiday is about RELATIONSHIPS, NOT
FOOD! The focus should be on spending time with those you
love, not eating.
9. Get creative with using IP products in place of traditional
10. If you host dinner, have plenty of “to go” bags that you
can use to send leftovers home with every guest so that ALL
leftovers are out of the house by the end of the day.
11. Avoid people who trigger you to eat, such as a family
member who is critical of you or anyone you find draining to
12. Make yourself an IP “mocktail” so you feel like you’re
getting a treat and people won’t ask why you aren’t drinking.
13. Make a plan for any holiday event or party that you have
to attend so that you know EXACTLY what you are going to
eat. Be prepared!!! Have an extra IP product in your purse
and/or an extra Walden Farms to go packet.
14. Remember that you don’t have to go to every single party
that you are invited to.
15. Stay busy at the parties you do go to. Offer to help the
host seat guests, wash dishes, play games with the kids, etc.
16. Look at old pictures to remind yourself why you are doing
this program. Review your personal goals as a reminder.
17. You may practice the concepts of Phase 2 on this one day
where you can have your own protein at lunch and dinner.
18. Swap your lunch and dinner if you need to.
19. If someone asks you why are not eating and drinking
everything, DO NOT SAY YOU ARE ON A DIET! This inevitably
leads to them encouraging you to “just enjoy the holiday and
restart your diet tomorrow.” Instead, say you are following a
doctor’s treatment plan to stabilize your blood sugar.
20. Remember, this is ONLY ONE DAY that you have to
sacrifice for a LIFETIME of holidays when you can eat what
you want to eat after you reach Phase 4.
21. If you are going to someone else’s house, offer to bring a
salad and a side or dessert. Make sure both are IP compliant.
22. Be creative when you make your IP compliant dessert.
It’s ok to use flavorings. For instance, you can use cherry
flavoring for your vanilla pudding.
-Article Courtesy of Ideal Protein
There’s no debate about the efficiency of Ideal Protein. The diet simply allows for fat metabolism as quickly as the body will allow. Every dieter who follows Phase 1 will lose weight. Obviously! But how can you be sure you won’t put the weight back on? Any pound lost—can be found—so what’s the secret of winning?
Every dieter who graduates and decides they are never going back—never goes back. It begins with a belief about the value of nutrition and its effect on health and performance and manifests as a series of decisions that support winning behavior.
To succeed—you can never go back. Never. As a graduate, you are a citizen of a new country in almost every way. There are new customs, new foods, and new ways to celebrate, unwind and even mourn. You see weight loss can be as frightening as it is exhilarating. And for those who think skinny means happy—think again.
If you want to honor your body, steward your health and squeeze the most of this flash of life we get, you’re going to have to really want it. You’re going to have to fight for it. You’re going to have to patient and wait for it and when you get it—you can’t go back.
I'll help you,
A new standard of care is coming to Kitsap—Silverdale Wellness Center is a comprehensive health care facility providing Chiropractic, massage therapy, weight loss with Ideal Protein and interventional pain management. It’s an intentional one-stop-shop that combines the best of holistic health care with specialty allopathic pain management.
Slated to open Summer 2014, partners Dr. Sean Joseph of Integrated Chiropractic and Dr. Joseph Christman of Silver City Chiropractic have been working for more than two years on this project.
“It’s been a labor of love as we've long intended to offer the community new options in healthcare that are effective and convenient from their perspective,” said Dr. Joseph. “Our mission is providing a new standard of care in Kitsap.”
Chiropractic and massage therapy are familiar to most but their weight loss and pain management programs are unique.
Ideal Protein is a fat-burning, muscle-sparing weight loss program that both doctors and a team of weight loss coaches have provided for more than three years. To date, their “dieters” have lost more than 30,000 pounds and are still going. Currently, Ideal Health Center operates a separate location from the main Chiropractic clinic.
“Combining our practices under one roof is a goal our team has been working toward. Our dieters frequently visit our Chiropractic office for food and supplements because Ideal Health Center hours are by appointment only. This will streamline the process for them,” said Dr. Joseph.
The most exciting addition—certainly for anyone living with chronic pain, is interventional pain management.
Interventional pain management will be provided by an anesthesiologist with a fellowship in pain management—basically a specialist who will administer small joint (ie. shoulder, knee) injections and more complicated injections to the spine for pain relief (ie. epidurals, nerve blocks).
With exceptional care, convenient scheduling and friendly staff, Silverdale Wellness Center hopes to be your wellness destination of choice.
Scheduling will open soon. Visit www.SilverdaleWellnessCenter.com for details and to join the mailing list.
You already know that Omega-3 fatty acids support heart health and brain function but have you ever wondered why they're a required supplement for the Ideal Protein weight loss program?
Ideal Health Center has always provided Omega 3's to our dieters; however recently, O3’s have become a mandatory addition to a new dieter’s Week 1 bag. It doesn't cost extra out-of-pocket, when a new dieter starts with us, yet they still reap the benefits. And there are many.
ENERGY FACILITATOR: Omega 3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) lower your insulin levels and any extra calories you eat are burned off for energy, instead of being stored for later use (as body fat).
FAT BLOCKER: All Omega 3 sources are anti-lipogenic (they block fat storage in your body) and increase your metabolic rate, so you burn body fat faster.
STRESS POPPER: Omega 3 oils lower cortisol levels, a stress-related hormone that causes you to store rather than burn off extra calories.
BLOOD BOOSTER: Omega 3 fatty acids are proven to improve the blood flow to muscles during exercising, thus increasing your body’s ability to burn more fat.
ROCK STAR POWER: Eating a diet rich in Omega 3 foods or using Omega 3 supplements, normalizes low blood sugar levels and as a result, you have more energy and drive to exercise
LIVER LOVER: Omega 3 fatty acids improve your liver's ability to burn fat.
And if that’s not enough, O3’s helps keep the cell walls permeable to release toxins and take in nutrients—essential for the brain (DHA) since you have a reduced fat intake while on the Ideal Protein diet and (EPA) for anti-inflammation.
Don’t you love good fat? Our current Omega dietary supplement is being reformulated to a more potent blend of krill and fish oil. Watch for Omega-3 Plus, coming soon!
Dionne is a certified Ideal Protein coach who lost 25 pounds following the protocol way back when. Since then she's learned to cook healthier meals (and actually eat them), get a daily dose of iron in the form barbells and kettle bells and is usually training to improve her time in an upcoming half marathon.