Healthy Lifestyle Challenge – June Update: Dan Harry
The 2010 Healthy Lifestyle Challenge has followed two contestants over the course of the first six months of 2010 as they begin their journey to a healthy lifestyle. Each participant has been placed under the care of local personal trainers and dietitians to help them reach their health and fitness goals.
DAN HARRY
Age: 38 Home: Lansing Occupation: Accountant
Weight: 293 lbs Total % of Weight Lost: 21.0%
Ribs: 47.5 inches Waist: 50.5 inches Hips: 47.5 inches
Total Weight Lost: 77.2 lbs
Dan used to wear a second shirt under his coach's shirt to cover his belly. Now he can wear his coach's shirt with ease! He looks forward to the fall soccer league, when he can compare a new picture to this one to see even more progress.
What have you added to your exercise routine this month?
My new trainer, Michael, has introduced me to the Tabata Method which is high-intensity interval training. It’s based on variations of using intense exercise, followed by a short rest, and repeated for a certain time period. For instance, we start with 20 seconds of doing as many push ups as I can complete followed by 10 seconds of rest and repeated for 4 to 5 minutes. We then might follow it up with bench presses with a similar interval. We continue doing these intervals with many different exercises for approximately 30 to 45 minutes. I feel it gives me the benefits of strength and cardio training at the same time and my workouts are a little quicker.
What is your favorite thing about your new healthier self?
The thing I’m noticing the most right now are my clothes are fitting better and are more comfortable. I’ve been able to fit into some pants I bought awhile back that were too small for me when I started this process. And now, these pants are really too big for me. I’ve had to add a couple of new notches to my belt to make it fit better. I also feel lighter and it’s easier and quicker for me to get around. Going up the stairs or walking from parking lots are not the chores they used to be
How was grocery shopping after the grocery store outing? Name one item that you buy now (or don’t buy now) and explain why.
I’m conscientious about reading the back nutritional panel on the packages and not relying on the front of the package to choose the best option. I was reminded by a recent mistake thinking a yogurt labeled on the front as low fat was the best option only to find out when I got home, that although it was low fat, it had too much sugar in it. I have started buying natural peanut butter that is mostly peanuts and doesn’t have all the added sugars and other ingredients. It can be a little more expensive, but it’s worth it. I plan to try some other nut butters, like almond and cashew.
Now that spring is here, what have you been able to do outside that you couldn’t before the start of the Challenge?
Spring is the beginning of park and playground season for me. My son, Aidan, and I love to play at the parks. We spend a lot of time there running around and playing on the play structures. This spring I’ve been better able to run and play more actively with him. We like to chase each other around the play structures and down the slides. Now I can more easily participate and squeeze into those smaller places like the slides. I also have more stamina to play longer with him.
How will your exercise habits change now that you can add outdoor activities?
I am coaching my son’s soccer team again this spring, so I get to spend time kicking the soccer ball around the field with a group of three year olds. While I enjoy the controlled environment of the YMCA, I plan to add more outdoor activities in addition to the parks and playgrounds. I’m planning to add more walking and eventually jogging as I can. I also hope to dig out my bike and start riding it again.
What are your goals for the next month?
I plan to lose at least ten more pounds. My trainer and I plan to increase the intensity of my workouts by adding some more free weights and exercises. I will continue to improve my swimming times. I am evaluating my diet to make improvements and add some new foods. I will also start a vegetable garden of my own to have the satisfaction of growing some of own fresh food.
Trainer: Michael Horton, Westside Community YMCA, Lansing
This month has been a stellar month for Dan, in addition to losing another 11 pounds he has also increased his strength, muscular endurance, power and balance. This month Dan has taken on the challenge of adding tabata into his workouts (not quite the full four minutes, usually two) and other circuit training to help improve all health and skill related fitness components. Dan always comes prepared with a great attitude, focus and desire to do what is neccesary to achieve his goals. To assist Dan in the process of busting through plataeus, he recently started keeping track of each days workout including loads and duration setting a baseline one session and topping it the next. Dan’s willingness to not only perform the movements we do each session, but rather learn each movement in session and practice them on his own leaves little doubt that he can and will apply the changes he has made in the future.
Dietitian: Melanie Shehan, MS, RD, Hayes Green Beach Memorial Hospital, Charlotte
How is Dan doing this month?
Dan is doing great. He continues to follow his meal plan and pick healthy food choices. He always has great questions every time we meet and is constantly looking for new ways to improve his weight loss results.
Did you add anything new this month?
This month we added additional calories. Dan has increased the intensity and frequency of his exercise so we wanted to balance that additional activity with more high quality carbohydrates and protein.
Do you notice anything different about your participant’s attitude now that they have been in the Challenge for a few months?
Dan has kept an upbeat and positive attitude throughout the challenge. He is a pleasure to work with.
What are you doing to make sure your participant continues to lose weight and doesn’t plateau?
Dan’s weight loss this month was not as extreme as it has been in the past, but we expected his rate of weight loss to decline over time. For next month, Dan will be keeping a food diary so that we can do nutritional analysis. This will ensure he is getting a balance of carbohydrates, proteins and fats as well as sufficient vitamins and minerals.
How will Dan use what they have learned to actively live a healthy lifestyle in the future?
Dan and I discussed ways to continue to incorporate nutrition and physical activity into his life even after the challenge is done. It is important for not only his health, but also the health of his family.
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