Summer is upon us and its time to start my first official Summer Slim Down Fitness Group starting June 2nd. In this group I help you with meal planning/prep and keep you moving, literally. Participation is completely online in a secret Facebook group and your workouts are done in the privacy of your own home, but they must be done!!!! No ladies left behind! If you are truly READY, send me a friend request on facebook (http://www.facebook.com/jenngraham57) and message me for details.
It is so important to not only monitor your own diet but your furry friends too! I lost a dog (more like a child) a few months back, Oliver, to pancreatitis which is caused by several things including a fatty diet. My poor Ollie had lots of other contributing medical issues but I had no idea that the chicken scraps he loved were just "bad" for him. I started "P-Doggy X" in an effort to help him lose weight but his compounded medical issues ended up taking him from me. I have since adopted a new puppy. This little guy is my new angel "Deuce" and I am starting him off right. He is on the puppy version of the program which I am calling "P-Doggy 90". He doesn't get the table scraps Ollie did and I make sure to exercise him regularly. I will never forget my beloved Oliver and Baby Deuce has his own place in my heart.
Does it frustrate you to hear that you must lose weight in order to improve your PCOS symptoms when PCOS makes it difficult to lose weight? Yup, that's how I felt, too. Not all women with PCOS are overweight, but it's still important to maintain a healthy body. Check out this article by Katie Humphrey for more information on maintaining a healthy weight with PCOS as we get older. WHY WOMEN WITH PCOS ARE AT PARTICULAR RISK WHEN WEIGHT GAIN SHIFTS WITH AGE Weight gain shifts as we grow older, with younger women tending to gain weight on their thighs and hips. That is me for sure. I pack it all on in the thighs and butt. But after menopause, weight gain often moves to the midsection, increasing the chance of developing the cluster of risk factors for heart disease called metabolic syndrome (syndrome x), which is closely linked with PCOS. Those of us with the hormonal imbalance caused by polycystic ovarian syndrome are already at greater risk of the onset of metabolic syndrome because of numerous "shared" symptoms. These include high blood pressure, increased levels of LDL "bad" cholesterol and reduced HDL "good" cholesterol. An expanding waist measurement is now thought by many doctors to be a more accurate predictor of a heart attack than overall weight. Heart disease kills up to almost six times more women than all forms of cancer combined. It's not all bad news, however. Luckily, deep abdominal fat, which is stored around our internal organs, responds more quickly to regular exercise than other kinds of fat. So you have two choices. Either work out a safe exercise program based on the advice of your doctor in conjunction with your PCOS treatment program. Or, if you're experiencing success, be sure to stick with the exercise regime you already follow to help better manage PCOS symptoms like weight gain and avoid the onset of metabolic syndrome. Weight loss will come when you're exercising and making healthy choices. Just be patient, give it time, and focus mostly on wanting to be healthier. If you don't need to lose weight, it's still important to exercise and take care of your body. This week, take a step in the right direction and increase your exercise, whether you're a beginner or a fitness junky. Get moving and you'll feel better and, ultimately, see the effects on the outside! Read My Story and how I reversed my own PCOS and learn about how my Wellness Support Challenge Groups help others reverse PCOS symptoms
New research has shown that diet and exercise have different effects on PCOS-linked weight. For four months, Karolinska University in Sweden put 57 overweight PCOS women on a supervised diet, a supervised exercise program, or both. On average, their body mass index (weight) was reduced 6% by the diet program, 3% by the exercise and 5% by the combined diet and exercise. But there was a distinction as to where the body fat was lost. Lower body fat and lean body mass were decreased in the dietary group, whereas upper body fat was reduced and muscle mass maintained by exercise alone. In other words, a healthier diet reduced lower body fat while exercise reduced upper body fat. Amazingly, 69% of the women had a significantly improved menstrual pattern while 34% of the women ovulated, regardless of whether they did diet alone, exercise alone, or did both. Plus, they didn't have to resort to drugs like birth control pills or metformin. Best of all, the women were able to maintain their lower weight and better monthly cycles for several years after the program ended. The message seems to be that if you want to improve your monthly cycle and shed fat, you should start a healthier diet. Or you can exercise. Either one. Or, you can do both! I strongly suggest starting with the diet aspect. 90% of the effort required to reverse PCOS is diet. You can exercises for hours every day but if you continue to eat processed carbs and sugar, your progress will be minimal. The main thing is just to get started and BE THE CHANGE! I have reversed my own PCOS symptoms with the support of the beachbody community. See my story. It was a long and hard road. I had lots of cheat days.... who am I kidding, I had cheat weeks! But I always got back on the wagon. Nothing worth while is ever easy. I got down on myself at times and felt that if I had another ultrasound where my ovaries looked like grapes, I would scream!!!!! But the day finally came when I had a single mature follicle. It took almost a year to change my lifestyle. I found that the key was not doing it alone. It is easy to get sidetracked when you are only counting on yourself not to fail. Having a community of people supporting me was key. Now I am a leader in that community helping others with the same struggle. It can be done. So, where will you get started or take your lifestyle plan to the next level? Let me know how I can help Smooches, Coach Jenn Graham
A visit to the vet proved to be a bad day for my dog Oliver. He is officially 20 lbs overweight. This is a particularly big problem because Oliver has hip dysplasia, diagnosed at 9 months old, and two torn ACL's which require surgery. I am willing to do the surgery but the vet says that the excess weight will make recovery more difficult. All that weight on a new pair of knees is not good. So I started walking Oliver and had a genius idea, P-Doggy 90 Challenge group! I do challenge groups for people so why not dogs. Oliver is starting his transformation at 90 lbs and has tons of support from the fellow challengers. Some of the challengers are just participating because they already walk their dogs but want to show support. We will take all the love and support they want to give. This will not be easy but totally possible. Ollie will be in shape in no time!
My second workout in the Push Phase of Chalean Extreme was really intense. I am still trying to figure out what weights make me fail between 6-8 reps. I went over on some muscles and under on others. This is a total science. I finally realized that I need to start charting what weight I use. I will have it down by next week!
That's right. A young man I met on a flyaway trip home from the airport, 10 years younger than me, straight up challenged me to try and lose more fat % than him. Here I am, a beachbody coach, and this kid called me out. So I have accepted and went the next step. I created a challenge group on Facebook and am inviting anyone that wants to accept the same challenge. So visit my facebook (jenngraham57) and join the group. It will be 60 days of checking in and burning it up. You can always visit my challenge pack page for the beachbody challenge pack options. (jenngraham57.com) Let me know if you want me to set you up with a workout plan and lets show this kid whats up.