I cannot express to you how much proper nutrition and consistent exercise really pays off! I feel exponentially better about myself and the world around me. I am so much more positive and confident in myself, and it’s only been 2 weeks! In case you don’t believe me, check out the difference in my measurements and pictures since last Friday…. exactly one week ago:

One week differences shown in parentheses:

Weight: 140.8 lbs (-1.4 lbs… I’ve lost and I’ve been eating excess calories on purpose!)
EI Body fat %: 20.3% (-1%)
DC Body fat %: 21.6% (-.6%)
Lean mass: 110.4 lbs (-.2 lbs)
Fat mass: 30.4 lbs (-1.2 lbs… YAY!)
Tape measurements:
Neck: 11 1/2″ (-.25″)
Shoulders: 38 3/4″ (-.125″)
Chest: 34 5/8″ (-.25″)
Bicep: 11  11/16″ (-.06″); flexed: 12 3/4″ (+.125″)
Waist: 30″ (+1.875″… just a note that we measured around the belly button instead of higher this time, which may explain the increase)
Hips: 38 1/4″ (-.125″)
Thigh: 21 7/8″ (-1″… yay!)
Calf: 15 1/16″ (-.0625″)

I’m going to keep the same nutrition I’ve had for the last week. I may re-evaluate next week, but we’ll see how the measurements turn out. I’ve also started using some great natural protein powders, vitamins, and teas, too, which I feel a lot better about. Let me know if you’d like information on them.

I’m so proud of the progress I’ve made (excuse me while I toot my own horn for a moment…). I will keep updating as we move along. I will say, however, that I am a bit nervous about the first cold-weather holiday weekend. My mother already brought me some of her famous pumpkin bars with cream cheese frosting. They’re in the pantry for Dan, but I was able to decline. I may splurge a little tomorrow (Halloween), but for the most party I’m staying strong! I’ll let you know how it goes…

If I can be of any assistance to you in your quest for better health, please contact me at kottmannk@goalfitnessandnutrition.com. I’m more than happy to help!

Katie Kottmann, CFT, SPN

www.GoalFitnessandNutrition.com

www.GoalFitnessandNutrition.com/Online

What have YOU got to lose?

Week one went really well! I’ve found this new wave of motivation that apparently I didn’t know I had in me. It feels great! I feel accomplished, well-rested, energized, and very strong. After just one week of really dedicating myself to the hard work and eating right I can already see and feel differences in my body.

I did all of my workouts last week that were scheduled. I’m on track! The only issue I’m running into right now is the calorie increase. I’m having a really hard time eating enough, and at the end of the day I’m finding myself not wanting to eat anymore… what a horrible problem to have, I know. Also, since my metabolism has probably increased, I wake up with hunger pangs in the middle of the night. As of now I’m getting pretty close to my calorie goal, and I’m sure I’ll be able to hit it by the end of the week. But if not, this must be where my body wants to be right now!

I wanted to keep everyone updated on my workouts and nutrition for week 2. Here’s my week at a glance:

Monday (done): AM- Low-intensity cardio on empty (45 minutes), PM- chest/abs

Tuesday (done): AM- Low to moderate intensity cardio on empty (60 minutes)

Wednesday: AM- Low to moderate intensity cardio on empty (45-60 minutes), PM- Back/shoulders/abs

Thursday: High-intensity cardio, optional light legs workout (I was going to do legs on Tuesday, but I’m STILL sore from last Saturday’s workout!)

Friday: AM- Low to moderate intensity cardio on empty (45-60 minutes), PM- Biceps/triceps

Saturday: High-intensity cardio, legs/abs

Sunday: Active rest day

I plan to decrease my calories to around 2,000/day on Tuesday, Thursday, and Sunday. All other days will be close to my goal of 2,500/day.

So far this is a success! I can’t wait to see if there’s any progress this Friday….

Katie Kottmann, CFT, SPN

www.GoalFitnessandNutrition.com

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What have YOU got to lose?

Here’s a figure-friendly meal idea (complete with nutrition facts) that’s delicious, nutritious, and fits into my own current 12-Week Transformation.

Santa Fe Chicken Wrap

1-Mission 96% fat-free whole wheat tortilla (use their carb balance tortillas for a lower carb option)

4 oz. Grilled boneless, skinless chicken breast meat (shredded)

2 T. Guacamole

2 T. Fat-free sour cream

2 T. Salsa

1/4 C. Fat-free shredded cheddar cheese

2 T. Chopped red onion

1 1/2 C. Shredded lettuce

1/4 C. Sliced black olive

1/2 C. Diced Tomatoes

Coriander, ground black pepper, and cilantro to taste

Lay tortilla flat. Place guacamole, sour cream, and salsa on top and spread evenly over tortilla. Then place shredded white meat chicken on top. Last, top with the other ingredients and enjoy!

For a full meal and some added fiber, try adding a half cup of Uncle Ben’s Santa Fe Rice on the side. It’s delicious!

Without rice: 461 Calories, 41 grams of Carbohydrates, 11 grams of fat, and 37 grams of protein

With rice: 571 Calories, 61 grams of Carbohydrates, 12 grams of fat, 41 grams of protein

Yummy!

www.GoalFitnessandNutrition.com

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What have YOU got to lose?

<Sigh> Alright… here we go. Nothing like a little embarrassment to end my week! As you all know, I’ve started my Fluffy to Fit 12-Week Transformation on Monday. I had my first measurements and pictures taken first thing this morning, before I ate anything. My measurements are as follows:

Weight: 142.2 lbs
EI Body fat %: 21.3%
DC Body fat %: 22.2%
Lean mass: 110.6 lbs
Fat mass: 31.6 lbs (Eeeew!)
Tape measurements:
Neck: 11 3/4″
Shoulders: 38 5/8″
Chest: 34 7/8″
Bicep: 11 5/8″; flexed: 12 5/8″
Waist: 28 1/8″
Hips: 38 3/8″
Thigh: 22 7/8″
Calf: 15 1/8″

And here are my ooey-gooey ‘Before’ photos (Realization: My ass and thighs are MUCH larger than I thought. Changing that is a major goal of mine.).

Using my current measurements, I figured my basal metabolic rate to be around 2,188 Calories per day with my activity level. My goal is to gain about a quarter to a half-pound (max probably) of muscle per week. It’s a stretch, but if I dedicate myself in the gym I know I can do it. Again, for these six weeks my aim is to gain as much muscle as I possibly can, but limit the amount of fat I’m taking on.

Regarding my nutrition, the plan is to consume 2,500 Calories per day, 5 days a week. The other 2 days I will consume 2,000 Calories per day. Macros are 45% carbohydrates, 40% proteins, and 15% fats. I will have one cheat meal per week where I stay around 2,500 Calories for the day, but increase my carbohydrate intake to 55%, decrease my protein intake to 30%, and keep fats around 15%. I’ll be supplementing this month with creatine, fish oil, vitamins C and E, BCAA’s, and whey protein. My current diet totals 2,510 Calories. Of those Calories, 47% are from carbohydrates, 39% from proteins, and 14% from fats. I’ll be modifying this plan at week 7.

I will be having my measurements and pictures taken on a weekly basis and modifying my workouts and diet as necessary. I already know it’s going to be hard to do this during the fall and winter. Dread settled in when I went grocery shopping today and picked up Halloween candy for the trick-or-treaters. I had to store it far away from me. And yet I still hear it calling my name! And with all the events we have scheduled over the next few months I’m sure there will be plenty of tempting treats I’ll have to avoid. Not sure when I became so dependent on sugar. Nonetheless, I’m really excited about this new ‘purpose’ I have. It should be quite a ride. Next stop, the gym!

Katie Kottmann, CFT, SPN

www.GoalFitnessandNutrition.com

www.GoalFitnessandNutrition.com/Online

What have YOU got to lose?

Week 1

In real life I’m a personal trainer and nutritionist. I work every day to help people reach their health and fitness goals. I expect a lot from my clients, but over time expectations for myself have become lax. I put all of my energy into helping them, and I forget about myself. I’ve grown into marriage, committed to starting a family, motivation has diminished, and life seems to have gotten in the way. Having what I consider the perfect body just isn’t really a priority anymore so I’ve become ‘fluffy’. But my health is a priority, and that’s what this is all about. As of yesterday, October 19th, I have a new commitment… me.

I never thought I had a fantastic body. I don’t completely hate it, but it’s not awe-striking. I mean, I know I’m not completely unfortunate, and most people looking at me (clothed, of course) would think I’m in pretty good shape. On average I exercise six days a week, sometimes twice a day, and I eat healthy for the most part. Lately, however, I have become quite lenient on what I let cross my lips… I’ll omit the mellowcreme pumpkin incident… This and my workout intensity are my downfall, so I want more! I want to be the “Wow!” when I walk into a room, the “Dang!” when I walk down the street… the girl who has it. But most importantly, I want to expect more from myself, just like I do my clients. If I know what I’m capable of, I can really say, “If I did it, so can you!”

So here’s the plan. I figured out yesterday that I have 11-weeks until we host our New Year’s Eve party, and 12-weeks until the Bridal Fair at which my personal training and nutrition company (www.GoalFitnessandNutrition.com) participates. What better time than now to set and commit to some heavy goals? And doing it over the holiday season makes it that much more challenging…. and I always stand up to a challenge. It’ll be great, I’ll have all of you to cheer me on OR watch me fall on my face… Awesome!

I’ve always wanted to be at least 15% body fat, so that’s my main goal on this journey… besides just basically seeing how far I can get in 12 weeks. I’ll be taking my measurements and photos on Fridays starting this week, so I’ll add those as soon as they’re available. I’ll update everything at least once a week so everyone can see my progress. I have no shame in sharing this with all of you. There’s no hiding anything because there’s nothing to hide. As Kramer once said, “I’m out there Jerry and I’m lovin’ every minute of it!”

As for this week’s nutrition, I’m somewhat ‘detoxing’ from last week’s gluttony, sickness, and lack of exercise. Five days of this week I’ll be eating close to 1,400 Calories per day (about 45% proteins, 40% carbohydrates, and 15% fats) of lean proteins, unsaturated fats, and slow digesting carbs. Two days of this week I’ll be eating closer to 1,700-2,100 Calories per day (one of these days will consist of higher carbohydrates than proteins, but otherwise I’ll use the same macronutrient ratios). I’ll be switching to a higher Calorie nutrition plan next week as I begin to attempt gaining as much muscle as humanly possible in 6 weeks. Updates to come.

My workouts (for now) are scheduled as follows. Next week’s plan will not be the same.

Monday (done): AM-moderate intensity cardio on empty; PM-Chest/Abs

Tuesday (done): AM-moderate intensity cardio on empty; low intensity dog walk; yard work

Wednesday: AM-moderate intensity cardio on empty; PM-Back/Shoulders/Abs

Thursday: AM-moderate intensity cardio on empty

Friday: High intensity cardio; Biceps/Triceps (and maybe shoulders again)

Saturday: PM-Legs/Abs; optional moderate intensity cardio workout

Sunday: Active rest day (probably low intensity cardio)

Now, I want to make one thing clear: I have never been a fan of gimmicky diets and workout fads… they don’t work. However, I DO realize the importance of setting solid goals and deadlines. This is more of a ‘can I do it?’ exercise than anything else. Can I push my body to the next level in 12 weeks? Can I really transform myself? Overall I just look forward to being extremely healthy, along with being proud of myself. Maybe I’ll motivate a few people in the process. And most importantly, I won’t have to set that stupid “I want to lose 10 pounds” resolution on January 1st.

To be continued…

Katie Kottmann, CFT, SPN

www.GoalFitnessandNutrition.com

www.GoalFitnessandNutrition.com/Online

What have YOU got to lose?

I’ll be honest, I absolutely hate chili. Traditional chili that is. But I’ve learned to branch out and find different types of chili that I cannot live without during the fall and winter months. Here I’ve included two of my favorite recipes that are always a hit, and they’re healthy to boot!

White Chicken Chili
1 T. vegetable oil
2 large red or green bell peppers, seeded and chopped
1 large yellow or white onion, chopped
2 cloves garlic, minced
2 t. ginger root, minced
1 t. dried thyme leaves
1 t. dried oregano leaves
1 lb. boneless, skinless chicken breast, cubed
2 T. flour
2 C. fat free, reduced sodium chicken broth
2 (15-oz.) cans Great Northern beans, drained
(Garnish with fat free sour cream and salsa verde)

Heat vegetable oil in a large sauce pot over medium heat.
Add peppers, onions, garlic, ginger root, thyme, and oregano. Saute
about 8 minutes, or until tender.
Add chicken and saute 5 more minutes.
Sprinkle with flour and cook 2 more minutes.
Add chicken broth and beans to pan. Heat to boiling.
Reduce heat and simmer, uncovered, 10 minutes until chicken is tender.

Pumpkin Turkey Chili
1 T. vegetable oil
1 yellow or white onion
1 green bell pepper
1 yellow bell pepper
1 clove garlic, minced
1 lb. lean ground turkey
1 (14.5 oz.) can diced tomatoes
2 C. pumpkin puree
1.5 T. chili powder
1/2 t. ground black pepper
1 dash salt
(Garnish with fat free sour cream and reduced fat or fat free shredded
cheddar cheese.)

Heat vegetable oil in sauce pot over medium heat. Saute onions,
peppers, and garlic until tender.
Stir in the turkey and cook until evenly brown.

Drain, then mix in tomatoes, pumpkin, chili powder, black pepper, and salt.

Reduce heat to low, cover, and simmer 20 minutes.

(http://allrecipes.com/Recipe/Pumpkin-Turkey-Chili/Detail.aspx)

Enjoy!

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What have YOU got to lose?