Week 1 Overview

Week one seems to have flown by.  The details of keeping track of food, being sure i’m taking my supplements and Omega 3’s, getting in all the cardio and training sessions, muscle soreness, myo and massage, and a little quiet time, can all seem overwhelming but I can see the importance of including all of these things into a daily routine.  I feel energized, less hungry now (i was seriously ravenous without carbs!), and I see myself being optimistic. I can succeed.  I am succeeding.  I am a success. 

The training sessions were a blast! I never imagined I’d be doing wind sprints again, and to be doing it with all my coworkers is truly amazing.  I have one week until a long anticipated Triathlon, so my cardio sessions were already planned out.  Week two will be a breeze because it’s tapering week.  Less time working out, more reward come Sunday morning.  I did have muscle soreness and fatigue, but it left me energized and ready for the next workout.

My adjustments were great too.  End of an 11 hour workday, get an adjustment, and I feel as though I could go 11 more!  I had myotherapy done on my forearms, and it made a world of difference in my massages.  Also, my low back was bothering me so Sean worked on me and I felt great.

My next challenge and need  to plan is: WEEKENDS.  How do I have my mid-morning Ultra-Meal shake if I sleep in past mid-morning?  How do I not eat carbs at a wedding where they are serving Chicken and Waffles? Does the dancing count as my cardio?  Forgot to take my supplements on saturday even though that’s the day that I organized them all.  Discipline of mind and time has always been a challenge for me, and this is a great exercise in diligence and intentionality.  I have 7 weekends left to keep developing habits that will last a lifetime.  My life is go, go, go during the week, and part of my great attitude is my well-deserved Sunday afternoon nap! Rejuvinating and wonderful.

So: to sum it all up: I need to work on portion sizes, bedtime, weekend craze and wellness, and a little more quiet time and prayer for my heart and soul!

Staci: Week 1 of 8ww

I’m half way through the first week of 8ww.  I’m excited for the program, but can’t quite say I’ve got it all down 100%.

This week has been busy with work and errands making it hard to keep up with the nutrition and workout part.

I relaxed for my first time on day #3 for the meditation component.  I relax easily so that was no problem.

I also got my first adjustment today on day #4.  I got to see my new x-rays, which showed that I sit in a desk more than I am on my feet and active.  My spine and hips don’t have the same alignment that I had 7 years ago.  I’m also going to try to take a better focus on my posture.  I don’t think it’s that bad, but when I’m tired of sitting at my desk I think I start sliding further and further under it.

The group workouts have been good.  I am always more motivated if I know the others who I am at the gym with.

I also had my first myo treatment, and let me tell you, I didn’t know or expect that my IT band and hip flexors were so tight.  I make my way through the treatment alright, but will definitely be pulling the foam roller out of my closet!

All in all I think this is going to be baby steps to get everything up to 100%.  I thought perhaps I’d be able to get everything under my belt within a few days but diet and exercise certainly need a lot of planning and scheduling to get done!

 

Sunday Shopping

My typical sunday afternoon routine includes a trip to the grocery store…but this week’s trip required a little extra planning.  I actually sat in my office reading recipe books and my 8WW handbook, trying to wrap my mind around the Glycemic Index, carbs, proteins, fats (good vs. bad), etc. etc. etc…and by the time I got to the grocery store, I was ready to take the produce by storm.  Week one we aren’t allowed any carbs, except those found in veggies.  THAT is hard to cook and shop for, especially since ZERO carbs, including fruit!!! is very difficult for me.  So my cart slowly filled with green and red bell peppers, broccoli trees, lettuce, spinach, celery, sugar snap peas, tomatoes, onions, and the veggie list goes on and on.  My friends gave me bib lettuce and zucchini from their own garden, and it was been well used and deeply appreciative.  I then hit up the dairy department for low fat cottage cheese, part skim ricotta, a little bit of shredded cheese.  The few things left were eggs (which I have a feeling I will be eating an abundance of in many ways; and some flax…which I found out is a good fat! who knew?  The regular flaxseeds were expensive so I opted for the flaxseed meal, and it has been so easy to mix into food and recipes!  So as I arrive home, I stare at my freshly picked veggies and eggs, crack open Fanny Farmer cooking guide to better understand all the above veggies, maybe to find a casserole to make with spinach and zucchini, and try a Chicken Parmesean Week One permitted recipe from the 8WW handbook, cut up and get all the veggies ready for the week.  So a few hours, 2 casseroles, 6 chicken breast, 3 steaks, a handful of cheese, 18 different sizes of tupperware, and a well used food processor later, my well balanced, low glycemic, 8WW approved weekly meals are ready for me Monday morning.

My conclusion from the process: write your grocery list out, use spices like nobody’s business, avoid salt, veggies actually bake well with nothing else with them, more veggies, steak cravings, no carbs…. here we go

As we work through this I am excited to learn how to combine these ingredients with the multitude more in this world, and I know that 8WW will help me progress into that, and, even better, to increase my future culinary creativity…8WW here we go!!

Three Days In

Had our first training session with Dusty.  The whole team was there….except Sean.  He had some wedding prep to take care of.  The work out went well for day 1.  I can see this working but hope that I will be able to move into some strength training as well.  Finding time to do the meditation is challenging and my diet is way off the recommendations.  Grocery shopping will help.  We are running on a pretty bleak supply of food.  This allows for poor food choices.  I think as I contiue to add this into my life it will become easier.  Adding something new always is challenging to start until you figure how it will work into your life.  Soreness factor one day after the work out….2/10.

Dr Zales Pre 8WW

Dr Zales adjustmentWow!  This is what I need.  A program to improve my health.  This will be a challenge for me.  I seem to do OK on some of the aspects that will be in the 8WW program but putting them all to gether will be the challege for me.  We don’t plan our meals during the course of a week.  Usually whoever is home first starts cooking something.  I don’t think our meals are ever unhealthy they just might not meet the criteria for 8WW.  Exercise?  I planted 9 plants this Sunday.  Digging into clay, shoveling dirt, carrying water, lifting plants and all in the heat of the day.  Seems like exercise to me.  That represents my exercise.  Dedicated working out…. not for a while.  I am looking forward to this part!   My9 week old son Colter might effect my 8WW program but I have to be healthy for him!  As a wellness doctor I can’t wait to help motivate and improve my patients lives with 8WW!  More later……………

Dr. Jim Kambeitz Pre 8ww

Plyometrics boxI am very excited to finally get started with this program. This has been a dream of mine well before chiropractic school. I had a speaker at a conference I attend talk about “watch what your kids do without us as parents telling them to do an activity, what do they do for fun”. This really stuck in my mind because as a father of 3 boys I really watch what they do and I try to guide them rather than “force” them in one direction in life. This comment made me think about how being a Doctor of Chiropractic was a calling for me because it entails everything that I think about from a young boy until now. Hockey also consumes a lot of my thoughts then and now, but hockey and being an athlete help shape me into the Doctor I am today. I constantly think of the foods I am eating, I read food labels just naturally now. I think about how the dyes and processed foods are killing us. I love to work out and push myself, I love seeing people working out because I know how much it is helping there body if done with correct form. I love the aspect of quieting the mind in meditation/prayer because as a society we are bombarded daily with thoughts, approximately 60,000/ day according to Dr. Wayne Dyer. Adjustments have been a weekly habit since my days as a hockey player, If everyone knew the science behind getting adjusted it would be more common in our society. My kids are proof of how the power of the adjustment has kept them so healthy. Just today my son Dino was having a headache and the first thing I did was adjust him, make sure he was drinking water and made him something to eat then did some myotherapy… headache gone without drugs. I am not against drugs but why would you take a drug if you can help element symtoms without taking them. As you can see the reason I love this program is because I know that we will be able to help many more people. Going back to my very first point the aspects of 8ww is something I have been thinking about since I was a kid, this is not work for me, I live this program everyday of my life. Am I perfect at all aspects, NO!, but I will continue to live to my true health potential because our health is the most important asset we all have, everything revolves around our HEALTH. I can’t wait to get started. Today I was writing out my eating plan for the week, with a family of 5 you cant just wing your diet, you need to plan everthing. I cant wait for our first workout with our trainers on Tuesday. At 45, my expectation is to be in the best shape of my life.

Daysha’s Thoughts: Pre 8ww Program

Red Balance BallAs I head into the 8WW program, I am both excited and nervous. I am excited because I know that I am going to learn great new things about a balanced diet, self-control, reading food labels, important facts about supplements, and so much more. I know that as I progress into wellness, I will be more energized, wake up every day with more energy and excitement, and lose those few extra pounds I’ve been carrying since college. I know that planning ahead will be a big challenge for me. From planning my meals to scheduling my workouts, I have to be on top of it all the whole time. It’s easy to be lazy on a Sunday afternoon instead of planning my meals for the week. And I’m such a social butterfly, it’s hard to go to bed early and get a workout in before work. This program will be a lot about positive discipline and test of self-control as I begin this adventure. I am excited to boost my energy, get physically stronger, and make daily decisions to see the world in a positive light. It’s going to be a great 8 weeks.

Sean’s Thoughts: Pre 8ww Program

Rack of dumbellsPre Day 1: Adventures of Sean on his 8WW journey…I am excited to push my fellow employees to health greatness and challenge myself physically and mentally as I go down the road to wellness. I look forward to developing my body into a temple of what it
should be. Gaining muscle and strength will change my endurance levels at work and in mountain biking. The challenges I believe I will face with be in the area of diet. Portion sizes and decreasing my beer intake (I am a beer connoisseur) will take great self-control. However I am excited to see the changes in my mind, body, and soul. Balance will be a great success for me. Hope you follow me on my journey to wellness!

Staci’s Pre 8ww Thoughts

I too feel excited and nervous to participate in the 8ww.  I had the opportunity to start the program with the Kambeitz Chiropractic staff when I just started to learn about the program.  I feel that I eat well, but don’t always take care of myself well – I don’t get enough sleep, I don’t really enjoy working out, I don’t plan my meals and will often skip meals when I’m busy.

I definitely think this program can be an opportunity to learn how to do better things for myself from nutrition to exercise.  I was active and athletic in high school and college and enjoyed the structure from high school cross country to college ski team.  After college there was a while that I  enjoyed going to the gym, and a while that I enjoyed running with a friend.  I enjoy less structured sports like biking (road and mountain), skiing, and hiking 14ers, but these are all rather seasonal sports.

I would like to improve my strength for hiking, biking and skiing and avoid some of the injuries from these sports that continually pester me.  I also think this program will allow me to be more introspective on how I can maintain a lifetime of good health while I’m still in my 20’s before I reach my 30’s!