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.

Elizabeth Bennani: February 2010 Full Interview

Age: 59 Home: Okemos Occupation: Occupational Therapist
Weight: 208.2 pounds Ribs: 43.0 inches Waist: 45.0 inches Hips: 56.0  inches

Elizabeth with her ball of contention. “In my first phone conversation with Pat she asked me to get a large ball and I promptly told her that my body and large balls do not get along. I trusted her so I got the ball.”

What was your initial reaction when you found out that you were selected for the 2010 Challenge?

For about 2 years, I have wanted to enter the challenge. I made the commitment to fully participate at the time I signed up. When the call came, I was excited, scared and apprehensive all at the time. I won a challenge with multiple strings attached, which include living up to the commitment and sticking with the program. Only then will I gain my prize, which in my case is improved health and wellbeing. What other challenge offers improved quality of life as its reward? It’s as they say “priceless”.

How did your friends and family react?

Most everyone was excited for me. Some did ask why I am putting myself through this. The answer to that is simple “it’s time”, “now or never”, “I’m worth it”. Both family and friends were concerned with lack of privacy. I am sharing not only my age, but also my weight. To my family members, who saw me through many diet attempts, I never, ever divulged my weight. Does my family support me; well one of my presents was a gift card to a local sporting goods store. Diamonds and rubies could be just as heavy as a medicine ball.

Why did you enter the Challenge?

There are a multitude of reasons. I failed to lose the weight and establish an exercise routine on my own. There always was a good, solid reason of why I should or could do it later. At the same time I developed hobbies that required little or no energy expenditure. How many calories can one burn reading a paperback book? My eyes moved a lot, and I hang on to the book really tight during the interesting parts. On a serious note, I have firsthand knowledge of the damage that is sustained by the human body forced to carry extra weight, while remaining in state of minimal inertia. I’m politely, or diplomatically, saying that unless we move the engine and lighten the load, it will either freeze up, wear out or both. Personally, I have an issue with wearing out. Previous injury damaged the cartilage in my right knee. It is now wearing out. Because of my weight and avoidance of exercise, walking is painful and may not be in my future and even with surgery. Recovery and the overall outcome are much better for persons in good physical condition. With the help of my personal trainer and dietitian (everyone is jealous, and I love bragging) I will get in the best possible shape to have the best and healthiest possible rest of my life. If I were vain I’d say I’ll look really pretty too, but I’m not at all vain.

What are your goals for the first month?

Developing both a diet and exercise routine that I am comfortable with, and able to follow on my own. Ultimately it is all about me, I have to work through my demons, whatever they are. I am very fortunate to have two very knowledgeable persons to support, help and guide me.

What are your long-term goals?

I want to live the rest of my life as happy and healthy as possible. To achieve this, the weight has to come off and stay off. My joints need to stay lubricated and free moving. An active lifestyle in combination with exercise will help reach and keep that goal.

What workout routine has your personal trainer suggested?

I am tickled pink with my exercise routine. The pink is from the extra blood flow to my cheeks. I can do it mostly; I keep messing up on the breathing, which is embarrassing. After the initial consultation and evaluation (polite way of saying establishing my lack of fitness level) Pat suggested a routine that focuses on the core. I’m going to strengthen my middle with the fringe benefit going out to the rest of the body. I was very anxious initially. I did not want to seem like a wiener, or from the very start saying I can’t do. My aches and pains are more like a speed bump in the road. Slow down but definitely continue. The initial exercise routine is mainly floor work, minimum of 5000 steps per day, 15 minutes of continuous walking. I am to do the floor exercises every other day and the walking daily. One must not forget the water, a minimum of five cups per day. That is five more than I usually drink.

What kind of diet or types of food has your dietitian suggested?

Before suggesting a diet, Emily inquired about my food preferences and typical daily meals. The diet she suggested is based on our discussion and my habits. Overall it consists of 1200 calories, with all the food groups included. Since I typically eat all day, we broke it into small main meals and snacks. If I’m not hungry I will not be tempted to eat unhealthy foods. Besides the diet, I am keeping a food journal. The entries will include the quantity of food and the emotional state at the time of eating. I am looking forward to that. I enjoy food, it is a celebration, it is a consolation, and it tastes good. I hope the journal will shed some light and help me plan better in the future.

What will be the biggest hurdle you have to overcome during the Challenge?

Initially establishing the routines of diet and exercise. This will involve a lot of planning and weighing not to forget sweating. Breaking the habits that got me to the state I am. There is no more “I’ll do it tomorrow”. I’ll do it now and feel good about it. Developing habits that are lifetime sustainable and enjoyable. I am looking for a permanent improvement and willing to go through some temporary inconvenience. This is easier said than done. The entire process will require a mind change and that may become the biggest hurdle, changing my mind on what I like and do not like.

What do you think you will be the best at during the Challenge?

I have bragging rights and brag I shall. I plan to be best at working together with Pat and Emily to reach my goal. This will mean honestly reporting all the challenges throughout the next 6 months. I am an excellent problem solver and plan to put those skills to my own benefit. I told several people I’m in the process of mapping out the rest of my life. I am going to make a clear, easy to follow map with some scenic points for interest and enjoyment.

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

I am taking a conservative approach with Elizabeth’s training program. Cardio options are limited due to osteoarthritis in her knee. I have recommended 15 minutes use on her stationary bike five times a week and a minimum of 5,000 steps each day substantially increasing heart healthy activity. Elizabeth will be doing Pilates three times a week for the first month to improve core strength and prepare her for traditional strength training. Her goals of weight loss and improved strength should be achievable by introducing appropriate strength and endurance exercises and creating an accountability system. The biggest challenge that Elizabeth will face is placing trust in the professional guidance that she receives and implementing it into her daily living. If Elizabeth is motivated and dedicates herself to this life-saving gift, she has the potential to lose her goal of 30 pounds and have the strength to do activities that she is currently unable to do. I am really looking forward to helping Elizabeth achieve success in the Challenge!

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

What changes in nutrition or eating habits are you suggesting for your contestant?

Elizabeth admits to struggling with portion sizes. I will work with her on keeping satisfied without overdoing portions. She has also been strongly encouraged to drink at least 5-6 cups of water per day. Her current water intake is minimal.

How can you help your contestant reach their health and weight loss goals?

Elizabeth and I developed a meal plan of 6-7 small meals per day. She mostly drinks coffee with milk in the morning and is then starving by the time she gets home from work. All of her meals and snacks will include complex carbohydrates and lean protein and/or unsaturated fats for satiety.

What do you think is the biggest challenge your contestant will have to face?

Elizabeth’s biggest challenge will probably be the temptation to overdue sweets when they are around. Like many of us, she has a hard time eating just a small amount or staying away from treats at work. I will work with her on keeping snacks like nuts in her desk to choose instead of large quantities of high fat, high sugar sweets.

Overall, how do you predict your contestant will do in the Challenge?

Elizabeth seems to be very routine with her eating. I’m hoping that a frequent eating plan will work for her and cut calories from her usual intake. She has acquired knowledge by reading books on nutrition and diets.

Please include anything else you would like to add below.

I’m looking forward to working with Elizabeth and seeing an increase in her energy and the overall way she feels. Her feedback, food records, and weight/measurement changes will help guide me in helping her the best way I can.

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