Cassie's One Month Weigh In. WHOA!

Let me just tell you how proud I am of my girl Cassie Reeh!

Tuesday was her 4 week weigh in and I am so excited to share her results with you. 

First let's reflect on what she is doing. I have put together a 12 week "Get Healthy for Life" plan. Yes, Cassie is losing weight and getting fit, but those are only pieces of a much bigger picture. I have been teaching Cassie how to slowly change her lifestyle habits in such a way that she can adopt them for herself and easily manage them and improve upon them for a lifetime. 

I have developed a well balanced meal plan that focuses on being HEALTHY. It falls within her optimal calorie range and the macro-nutrients are arranged in such a way that she is feeling well balanced, nourished, and stabilized. I include an abundance of superfoods in her diet so that she is eating foods that bring her life and vitality. She is also taking a variety of whole food supplements according to her needs that support her nutritional goals. 

Cassie is NOT on a "weight loss" diet. In order to lose weight in a healthy way, you should lose it at about a pound a week. If your body is largely overweight, it'll lose more because it is SOOOO happy to release it's toxic junk, but the idea is to lose fat without burning muscle. In order to do that, your nutrition must be carefully planned and you must be patient with your progress as your body adjusts. 

Cassie meets with me a minimum of 3 days a week for training. I focus on Lower Body one day, Upper Body Another, and Full Body Another. The other days, she either goes to Turbokick or does some other form of cardio....even if it's going for a long walk. 

Remember that losing weight, getting fit, and being healthy is mostly related to your diet. Without proper nutrition, all of your other efforts in life can only go so far. 

So here we go.....

CASSIE'S 4 WEEK WEIGH IN!

Body Composition Week One:


WEIGHT:
199.4 pounds

BODY FAT:

based on bioelectrical impedence: 35.4% (overweight)
based on sum of measurements: 41.9% (obese)

BMI:
31.4 (moderate severity) is there such a thing?


Measurements:

Neck: 14.25

Chest: 46.5

Bust: 40

Waist: 38.25

Hips: 43.5
(Cassie has a waist to hip ratio of .88. This puts her at risk for many diseases)

Thigh: 25.25

Calf: 15.75

Upper arm: 13.75"

Bicep: 12.75'



TOTAL INCHES: 250 inches

Body Composition Week 4:

WEIGHT:
188.2 pounds:
  -11.2 lbs

BODY FAT:
 31.5%
-3.9%


BMI:
29.47
-1.93

Measurements:
Neck: 13.75
-0.5"

Chest: 44.5
- 2.0"

Bust: 37
- 3.0"

Waist: 36.5"
-1.75"

Hips: 42.25"
- 1.25"

Thigh: 24.25"
- 1.0"

Upper Arm: 12.75
-1.0"

Bicep: 11.75
- 1.0"


TOTAL INCHES: 222.75

Total Inches Lost: -11.5"

So, in 4 weeks, Cassie has lost 11.2 pounds and 11.5 inches!!!

That is actually RIGHT ON. You should lose about a pound per inch if you are losing fat. 

YAY! 

We also need to give Cassie Props because she was at camp for a whole week without healthy food or regular exercise, so REALLY this is only 3 weeks on the program. She has lost almost 3 lbs a week which is actually about a pound more than I'd like to see, but hey! More power to her. It'll slow down as she balances out, but will be a steady and lasting loss until she finds her happy place. Let's give it up for Cassie. 

And now for some Wk 1 and Wk 4 Pictures: