Page 5 - HealthBeat December 2015

I DID IT!
‘I LOST 58 POUNDS.’
KEEP IT GOING!
success story Name: Kelly Stabley-Thevenot
Hometown: Arkadelphia Age: 45
Occupation: Preschool teacher Starting weight: 238
Current weight: 180
My story: I began my weight- loss journey in November 2013. I was a stay-at-home mom with two young sons, and my weight gain was mak- ing it difficult for me to keep up with them and do the things I needed to do as a mom. I be- gan seeing posts about Plexus on Facebook from my friend Andi Berry, and I watched her progress for sev- eral months. Two years later, I have lost 58 pounds, dropped four pant sizes and lowered my choles- terol, blood pressure and blood sugar. I’m sleeping like a baby, and my mood has im- proved considerably. I could go on and on, but the best part is I now have the energy to do things with my chil- dren and be the mom I
couldn’t be before.
My eating plan: I focus on eat- ing less carbs and sugar and more protein. I honestly listen to my body, and I try to balance out my food choices. If I have a craving for something, I eat it, but in small
amounts.
My exercise plan: I go to the gym three days a week. I do cardio on each day but alter- nate working my upper body and lower body with weights. In January, I plan to enroll in a fitness boot camp with a trainer two days a week. The goal of the
fast fitness ROUTINE DURING THE HOLIDAYS
DON’T BLOW YOUR FITNESS WITH AMY JACOBSEN, CERTIFIED PERSONAL TRAINER
The holiday season is in full swing — too much food, too many parties and just too much going on. With all that temptation, how can you keep your diet and workouts on track through the holidays and into the new year? I’ve got a few ideas to help.
BEFORE
• Drink a bottle of water before each meal. This way you will eat less, no matter what is in front of you.
• Between all those parties, where there is an abundance of bad food choices, choose natural foods to eat at home and work.
• Many health clubs have offers where you can try out the club for a reduced fee (or even free). Grab a friend, and check them out!
• Make an appointment with yourself three times a week to do something active (aka EXERCISE). Set a reminder on your phone or make a “to-do” list — something that will keep you consistent. (Hint: This is a good habit that you can take with you into the new year!) The workout below can be done anywhere, and it doesn’t take very long to complete, so you don’t have an excuse for skipping out.
Holiday workout you can do anywhere:
Warm up by walking laps in your house (or
wherever you are).
Then perform
this routine four times through, 20 repetitions of each:
• Push-ups
• Squats
• Jumping jacks
• Lunges
• Run in place, as fast as possible, for 20 seconds
• Chair dips: Sit on the edge of a chair or bench with your hands beside your rear end. Supporting your weight on your hands, scoot your rear forward off the chair, lower yourself until your elbows are at 90-degree angles, and hold this position for 10 seconds. Press back to starting position.
• Opposite knees to elbows: Begin in a push-up position. Bring your right knee toward your left elbow, then back to beginning position; then bring your left knee to your right elbow (do 20 reps on each side).
• Opposite arm/leg lift: Get on your hands and knees. Extend your right leg and left arm parallel to the floor; lift and lower for 20 reps. Repeat for the opposite side.
• Plank (hold for 45 seconds)
Do this workout twice a week, and go for a long walk/
run/bike ride on the third
day. Bundle up if it’s cold
outside, keep your appointments
with yourself, and — above
all — don’t give up. When the new year
gets here, you will be ready to up the ante. Happy holidays!
boot camp is to become active at least five out of seven days a week.
My goals for the future: My goal is to get to 165 pounds and wear a size 12. I want to share my knowledge and success with as many people as possible. I want to continue to eat clean and work out so I will be here for my children for many years to come.
Amy Jacobsen is an American Council on Exercise-certified personal trainer and an Aerobics and Fitness Association of America-certified group exercise instructor, and manager of Little Rock’s Downtown Athletic Club. She holds bachelor’s and master’s degrees in kinesiology and has nearly two decades of experience as a personal trainer.
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