Healthy Lifestyle Challenge: Elizabeth Bennani

2/24/10 Posted in 2010 Healthy Lifestyle Challenge Elizabeth Bennani  |  0 Comments

The 2010 Healthy Lifestyle Challenge will follow our three contestants over the course of the first six months of 2010 as they begin their journey to a healthy lifestyle. With the help of their trainers, our three Healthy Lifestyle Challenge contestants stepped up their workout routines to get moving down the road to a healthy lifestyle.

March 2010 – Month Two – Elizabeth Bennani Full Interview

Weight Lost: 3 pounds

Age: 59 Home: Okemos Occupation: Occupational Therapist
Weight: 202.2 pounds Ribs: 42.0 inches Waist: 42.0 inches Hips: 54.4 inches

Elizabeth tackles Pilates with style, focusing on her core muscles to increase strength and flexibility.

How was the first month?

The first month was challenging, exhilarating, frustrating, at times depressing, but overall empowering. My ability to multitask has truly been challenged while attempting to balance exercise, diet and the rest of my daily responsibilities. Regular exercise presented a special challenge because of the anticipation of pain, and fear of exacerbating the damage in my right knee. However, I put myself in Pat’s very capable hands and with her ongoing encouragement, little by little I am inserting exercises into my daily routine.

What types of exercises do you do with your trainer?

Pat started me on Pilates type exercises focusing on my core. She gave me a home exercise program. Over the course of the month, she added weights. The exercises have cute names like “dead bug”. The routine is varied enough so I do not get bored and the difficulty level is increasing. I do “feel the burn” while doing the exercises and sometimes my muscles start to tremble at the end of a set. That’s when Pat knows I’m really working. The good thing is that after I’m done I feel energized. I could almost, almost say it’s better than a cup of coffee.

What you do on your own to stay physically active?

I have handouts from Pat and instructions on how much and how often to exercise. I ride the stationary bike. I started with 5 minutes (do not laugh) and I felt like a child on a long trip asking “are we there yet?” I kept checking the timer every minute. At the end of 5 minutes I thought I will never walk again, however by the time I got upstairs, I felt rejuvenated and ready to take on a new challenge. I’m now up to 10 minutes and all my friends encourage me to keep increasing the time. I discovered that I can read a book (my previous hobby) and pedal as long as I decrease the intensity. My goal is 15 minutes at a good pace and 30 minutes while reading a book at a somewhat slower pace. When my knee bothers me, I now pick up my 6lb ball and start improvising. At work I doubled the speed at which I walk.

Now when I come home from work instead of sitting down and snoozing in front of the TV for an hour before starting dinner, I ride my bike. I must not forget the assignment of 5,000 steps per day. Even if I wear out my carpet, I am encouraged to rack up a minimum of 5,000 steps per day. Pat already told me this would soon go up to 10,000 – I hope my pedometer can count that high.

In what ways has you daily routine changed?

I move more and I do not anticipate the pain as much. The exercises are making my knee stronger without making it hurt in the process. I plan my food ahead of time and I weigh and measure my portions. My thinking is changing. I feel like I’m in the zone. Not that I’m doing things perfectly by any means, but I’m figuring out the little steps I can take to do better. Throughout each day I acknowledge all the little things I did well that are leading to a healthier me.

In regards to physical activity, what has been your biggest challenge so far?

Initially it was just moving, doing the exercises that Pat gave me. As the exercises became easier, it is challenging to initiate more activities and increase the intensity. It is a challenge to push myself without Pat saying you need to increase the number of sets or intensity.

How are you changing your lifestyle to overcome this challenge?

I stopped saying “I can’t” and instead try to figure out how “I can” do it. I also eliminated “I’m too tired”. Honestly, I do not miss that one.

Overall, how do you feel?

I feel better both physically and mentally. I look forward to challenging projects. My mind in not cluttered with what I should do, but what I am doing. It is a liberating and encouraging feeling that I have a plan, I am carrying it out, and have support and guidance whenever I need it.

Have you noticed any changes in your body since starting the Challenge?

My clothes feel looser. My knee hurts less, significantly less. I feel happier and more accomplished. I am hopeful that the best is yet to come.

Trainer: Pat Hagen, Bodies in Motion Personal Training, Okemos

At the onset of the Challenge I suggested that Elizabeth maintain a journal that would reflect patterns in her lifestyle. I recommended a minimum activity of 5,000 steps daily and 15 minutes on a stationary bike. Journaling has been useful as I observe her daily routine. Although knee pain is reduced, Elizabeth is striving to meet the daily steps and continues to increase endurance on the bike.

The most significant improvement that I have seen is a change in Elizabeth’s attitude. What used to be “I can’t” has changed into an “I’ll try” attitude. This has made a successful outcome much more achievable.

The biggest struggle has been the ability to consume the minimum recommended calories. Most life- time dieters have been programmed to eat less and move more, not realizing that a plunge in metabolism will occur if they do not eat enough. I’ve encouraged Elizabeth to consider food as fuel, necessary to propel her activity and weight loss.

Although she has not experienced a significant reduction in weight, Elizabeth has lost 4.5 inches. Through Pilates exercises, her core is much stronger and she has a new pep in her step that was absent just one month ago.

Dietitian: Emily Ostrowski, RD, Sparrow Healthy System, Lansing

What types of changes have you suggested?

Elizabeth and I have discussed having her eat more often and eating before she feels overly hungry. We have also talked about eating slowly and waiting 15-20 minutes before eating additional portions of food. I have developed a meal plan to meet her estimated calorie and protein needs.

Has your contestant followed these suggestions?

She has decreased her milk type to 1%. She’s working on portion sizes by taking home half of her restaurant portions. She has been very diligent in submitting 1-2 days + per week of food intake into on-line nutrition program for me to review.

What has your contestant improved on the most?

Elizabeth is listening to her body for hunger cues and believes that she can commit to this lifestyle.

What is the biggest struggle you have noticed?

She is a little discouraged that the weight is not coming off faster, even though she believes she’s losing inches.

Have you observed any changes in your contestant’s attitude over the course of the month? If so, please explain.

Elizabeth tells me that she’s very proud of the fact that she can resist some of the treats at work, “I don’t feel that I’m missing out on them”

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Editors Note: This will be Elizabeth’s last post for the 2010 Healthy Lifestyle Challenge.