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Boot camp week three – fighting the slump

By Lesley Kennedy

I’m not gonna lie — week three was tough.

I’m tired. And it was a stressful week — back-to-school shopping and planning, orientation at a new school, the big first day. Plus, I started doing some new freelance writing and I was working a lot.

I held a plank for 60 whole seconds this week!

Denver trainer Anne Parker’s Monday and Wednesday TRX boot camp workouts were great, as usual. And I even arrived at the park early both days to walk/jog (heavy on the walk) the Wash Park perimeter before class. I worked out on my own Sunday, but couldn’t sneak in an off-day workout on Tuesday. Thursday, I was writing all day, and had an event to attend that night — no workout. Wah-wah.

Friday, I splashed in the pool with the kids after school, and on Saturday, I begrudgingly forced myself to do Anne’s perscribed off-day toning workout. I did notice I lasted longer with heavier weights this time. Progress!

Looking back over my food diary for the week, I actually did really well on my five “eating clean” days  – lots of fruits, salmon, nuts, Lara bars or Amy’s meals when I was in a hurry. My free days were split: I was happy with my Friday diet — pizza, but not stuff-your-face-full-of-it. Saturday was great until the dinner party we hosted. An antipasto plate was devoured, beer and wine were consumed, as was pasta and peach cobbler. What’s wrong with me, that once I start, I can’t stop?! Double workout on Sunday’s agenda, for sure.

So, although I know I’m getting stronger — I held a plank in class for 60 seconds — in a row! — I’m not seeing the needle on the scale move much. I’m sure peach cobbler and beer have something to do with that. But it was time to check in with Anne about fighting the slump and staying on track. 

How do you keep from getting discouraged?

Set small goals and take baby steps.  Sometimes, when people set a goal of losing 20 or more pounds, they forget to look at their small accomplishments — like cleaning up their eating or committing to three-times-a-week workouts.  The goal of achieving weight loss becomes daunting if you are not rewarding yourself for changes you are making in your lifestyle along the way.  

Can specific foods, rather than just calories, come into play in preventing weight loss?

I believe that you can’t eat too many plain fruits and veggies when you are on a weight loss plan.  They are both full of tummy-filling fiber and also help with internal cleansing.  Healthy fats like avocado, olive oil, almonds and walnuts can also be very beneficial in a weight loss plan. These food items need to only be consumed one portion at a time, however, as they are very calorie-dense. Lean proteins are great because your body gets muscle-building protein and you also feel full after eating them. 

What are some extra tricks/motivators you offer clients?

Setting athletic goals rather than aesthetic goals is helpful.  For example, setting a goal of completing one military style pull-up rather than looking cute in your skinny jeans can be much more rewarding and empowering.  A woman who can do one pull up is a pretty fit chick and fit chicks look fit and athletic. Sexy!  

It’s 8 p.m. The kids are settling in for bed, the dishes put away. I must have something sweet. What do I do?!

Go for it!  When you start telling yourself you can’t have something, it makes your craving worse.  Have a cookie, but just have one! Have ice cream, but just have half of a cup — not half of the container!  The best sweet snack is dark chocolate with more that 60 percent cocoa. 

What’s the number one thing that keeps people from seeing fast results? And is there such a thing as fast results?

If you have a weight loss goal, the number one way to see results is working out and watching your diet.  This is the answer nobody wants to hear, but it’s the truth. You can workout two hours every day and continue to eat the same way and never see any weight loss. Maybe you’ll even see weight-gain because you will be building muscle, but not burning fat. 

I have seen people who follow my plan lose three to four pounds per week, but they are diligent with following the eating strategy and not missing workouts. After four weeks, they are down 15 to 18 pounds and they can cut back a bit on the strict eating strategy. Once you lose 15 pounds you will feel so great that you will not want to go back to your old habits.

Boot camp week one

Boot camp week two

Boot camp video

Related posts:

1. Boot camp, week 12 – mixing things up
2. Boot camp, weeks 10, 11 – battling hot dogs, birthdays & vacation
3. Boot camp diary: Week one
4. Boot camp, week 6 – holiday let-up
5. Boot camp, week nine – pump you up!