Rise to Success - David Longhurst

“I’m feeling really good,” says Caselle employee, David, now 30 pounds lighter, “I have an overall feeling of, ‘I can continue to do this.’ If I ever get off track, I can get right back on.” At his heaviest, David weighed 268 pounds. But with the help of his Orriant Health Coach℠, Karli, he is making strides to reach his goal weight. “The biggest thing with Karli is the accountability. It’s helpful to speak with her once a month. We review my progress and see where I’ve been.” 48-year old David shares a recent “check-in” email he sent to Karli:

“The good news is the scale is down a little. Not as much as I would like, but I have actually hit the 230s. I feel great about that because I haven't seen my weight there for probably more than 15 years. Despite all the pressures in life, I do feel good about what I'm doing. My exercise has not been as good, but I have kept it up with basic walking and some basic strength training. So I'm moving, but I do need to start focusing on better exercise and not just walking when I could be burning some serious calories training for a run or something. My food tracking and what I have been doing there is going terrific. I'm not just trying to say what is right, but I have actually really felt better and choices are good. I have not been depriving myself certain foods that I want, but I have definitely said, ‘just a small piece’ or ‘none today’. Not having seconds has really made the difference I believe.

“I was at about this weight last year before Christmas. I was dieting with Medifast and spending a lot of money on prepared foods that I did not enjoy. After I didn't meet my goal (only by a small percentage) I simply could not do Medifast anymore. I would try, but with the holidays I quickly gained much of it back by the end of January of this year. What I have done differently this time is using normal everyday foods that I enjoy with some sweets. I am where I am today by eating real food and of course watching what I'm eating but not focusing on what I can't have. I'm sure you hear this over and over with people. I really hope this time I have found what it takes. I feel it is right. The consistency of good choices has been outweighing unhealthy choices and I know that has made the difference. I still love to cook, but I do it differently now.

“As for goals, I still want to keep tracking the food. It’s a habit and a good one. It’s easy for me. When I do that, I also save money because I eat out less. It’s been a really great thing. I am still limiting my sweets to three a week. Some weeks I have even less, but I say I have only three so I get 100% score. I do need to up my game on my exercise. I'm glad I'm moving and walking, but I can do more."

Karli and David enjoy their one-on-one interactions with each other. David recalls how tracking his food has been a useful tool in maintaining his diet, but what was even more helpful was his coach’s suggestion to not get hung up on perfecting his diet. David explained, “I used to think if I’m not perfect, then I haven’t succeeded, so why even try? When I was really rigid with my food tracking, it was very discouraging.” Karli helped David understand he doesn’t need to be perfect. This realization helped David enjoy the process of making long lasting changes for his health.

“David is one of the most determined individuals I have ever met” says his coach Karli. “He tracks what he eats a few days a week, just to keep himself in check. The biggest improvement David has made is learning how to listen to his body. He eats when he is hungry, and stops when he is full.  I think this is such a challenging concept for adults to master. I really feel he has conquered this aspect of health.”

When Caselle, David’s employer, first offered Orriant’s wellness program, David’s motivation to join was mostly due to the discounted insurance premiums. He admits thinking the program “would be a hassle”, but was willing to give it a shot to keep some money in his pocket. “In the long run I’ve been really grateful. My (improved health) has been a long time coming. I’m pleased with where I am now. Had I not joined Orriant, I would have continued to gain more weight. When you aren’t paying attention to it, it can escalate quickly.”

Rise to Success - Jesse Dimick

In only 4 short months, Jesse achieved all three goals he set with his Orriant Health Coach℠. Since July, Jesse 34, has met his desired weight (lost 34 pounds to do so), is exercising regularly, and lowered his blood pressure to within a very healthy range. The change began when Jesse switched jobs and started working for Wheeler Machinery, a partner with Orriant, a corporate wellness company. Before joining Wheeler’s team, Jesse often traveled 3-4 times a week. This schedule made it difficult for him to eat healthy – often eating on the road. “Since I’ve been working at Wheeler, I can go home every night and eat good food instead of fast food.”

Losing extra weight is something Jesse has wanted to do for about 5 years now. Orriant’s wellness program was just the thing to encourage him to not only make changes, but to stick with them. Jesse explains, “Setting the goals has been helpful. Before I eat something, I think about it. As far as my workouts go, Orriant helps me to stay focused. It keeps me in check.”

It is no surprise that exercise and proper nutrition are the secrets to Jesse’s wellness successes.  Even though he is physically active at work, he understands it is important for him to exercise outside of his job. Now that he is setting goals with his Orriant Health Coach℠, Jesse exercises 4 days a week. His workout routine usually consists of 20-30 minutes of running, followed by 10 minutes of light weight lifting. When asked if his new exercise program was an adjustment, Jesse responded with, “It wasn’t too bad.” 

Jesse admits that working with his health coach, Nate, is an important key to his successes. “He has been great and really good in helping me set my goals.” Nate also helped Jesse separate myth from fact when it came to his metabolism. “Nate explained to me the importance of eating a little bit more to maintain my body weight and the process behind it all. That has really helped me out.”

Nate describes Jesse as a ‘great guy’ and ‘a very hard working individual’. “The most substantial change I have seen in Jesse is his mindset,” says Orriant Health Coach℠ Nate. “He is always looking to succeed and is never afraid of failure.” Jesse acknowledges that taking the time to focus on his health has given him more than just physical benefits. “My days go by easier than they did before,” says Jesse with confidence, “It makes you feel better about yourself.”

Jesse is grateful for the experience to work with his health coach and wellness company.  “Orriant has provided some great accountability and awareness in my life. By doing so, it has enabled me to accomplish my wellness goals. It feels great and I want to continue my progress.” Jesse’s current goals are to maintain his overall physique and fitness level. Specifically, he is looking forward to increasing his muscle mass. Nate is confident Jesse will surpass these new goals, just like he initially did, only a few short months ago. 

The RISE Newsletter - December 2013

The December issue of The RISE Newsletter is here - a perfect stocking stuffer of knowledge for the holiday season! In this month's issue:

Steering Clear of 'Food Pushers'
'Food Pushers'  are those who, intentionally or not, derail your nutrition goals. We got tips on how to handle these situations this holiday season.

Get More out of your Workout Routine
Have you finally hit the dreaded plateau with your workout routine? Here's how to advance forward through small changes.

Behind the (Coaching) Lines - Coping with Loss
A glimpse into a recent discussion of Orriant Coaches. Read as they share ideas on how to help participants who are dealing with the loss of a loved one.

Recipe of the Month
Apple Spice Oatmeal - We dare you to not enjoy this healthy comfort breakfast

Click here to read The RISE - English

Click here to read The RISE - en Español

Mommy Blog - Meet Emily

My name is Emily. I am a mother of 3 (soon to be 4), a wife and an Orriant Health Coach℠. I continually work towards being and staying fit. As I interact with other moms, I often get asked questions like, “How do you stay so fit?”, “When do you have time to exercise?”, or “When do you spend time with family?”  Well, just like anything else, it’s what you make a priority. Yes, there are situations that “interrupt” my plans. However, I have found that if I schedule the time, and help my kids understand this is something important that mommy needs to do, I can reach my goals.

Personally, I know that committing to regular exercise and doing something healthy for me, has done the following:

1. Increased my patience and attitude with family, work, and neighbor relationships.

2. Given me more energy to keep up with the demands of being a wife, mother, and Health Coach.

3. Provided me with a more positive image of myself - Which I feel rubs off on my daughters.

4. Helped to set an example to my children of how important it is to care for our bodies.

5. My children see that setting goals and accomplishing them is a healthy and beneficial part of life.

Here’s my take on fitness and being a mom: it should be part of every woman’s life. Keep in mind, fitness is about feeling good about you and finding a balance that helps you both physically and mentally.

My relationship with exercise started as a child, playing soccer and ballet dancing. I don’t think I ever thought of it as “exercise”, just going out and doing something I enjoyed. The love of soccer carried me through high school and into college. For me it was a way to pay for school, and as I progressed in my studies, I found the benefits that it had given to my body.

Once I graduated from college, I had to find something to keep me fit since I no longer had soccer games and training. I turned to running. To be perfectly honest, I was less than excited to take on distance running. At the time, it seemed to be my only choice with my limited income and minimal understanding for other exercises. It was hard to devote myself to it in the beginning, but then I found ways to make it more enjoyable. I recruited friends to run with me and that eventually led to groups preparing for local races. As I became more comfortable with running, I knew it was time to step outside of my shell. I started participating in group fitness classes. I discovered it increased my overall coordination and the variety of exercises is very beneficial to weight management, weight loss, and changing body shape.

Many years, and a few children later, I have really tried to hold onto my ties of being active. It has become a part of who I am. It hasn’t been easy, but my workout begins at 4 am so I can be home when my husband heads off to work at 6 am. It didn’t just happen overnight, this is a pattern I have followed for the last 7 years. I won’t lie - there are days that I struggle to get up either because of a late bed time, or getting up during the night with kids. But since it is important to me, I find a way to make it work.

Sometimes I find ways to include my kids into my workout. I go for runs with kids in the stroller while the older one rides a bike alongside me. I have exercise DVDs that I do in my front room while, yes, the kids watch a 30 minute educational show. Sometimes they watch my exercise DVD with me, and even try to join in. We walk to the park and while they run and play, I can do strength exercises on the playground equipment or I’ll join in on the fun and play tag with them. If nothing else, I complete short, efficient exercises that at least let me accomplish some type of workout.

I don’t know about you, but I started noticing some “selfish” things I was doing. Have you ever snuck a piece of candy when the kids weren’t looking - moments after telling them they couldn’t have a treat? What about the diet soda the kids can’t have, but mom can? I thought, “What am I teaching myself? What am I teaching my kids?” If I didn’t want them taking it into their body, then why was I? Then I thought, “Perhaps I’m being selfish because it’s something that is mine. It seems like I share everything else with the kids. Can’t I have this one thing?” It’s still a work in progress, but I decided if I was going to be “selfish” (as some like to see it) then why not do it with something that’s good for me?

Everyone has to find their niche to feel good about themselves. Wherever you may be in your process of finding what is right for you, remember this: You are important, you are needed. You have the ability to make things happen. Life might say there is not enough time, but to the adage, “where there is a will, there is a way”.

Fall Freedoms

We have all heard how important diet and exercise are when it comes to our health. Consuming nutritious foods and getting a regular amount of physical activity can have tremendous benefits when it comes to fighting off diseases and having a higher quality of life. But did you know that stress can have just as much of an influence on your health? Studies have shown that stress can worsen or increase the risk of conditions such as obesity, heart disease, Alzheimer's, diabetes, gastrointestinal problems, and even depression and, asthma. But with our hectic schedules and various responsibilities, how can we not be stressed? This is where “Zen” comes in.

 Zen

Zen began as a form of Buddhism with an emphasis on the values of meditation and intuition. It emphasizes that a person be aware, at peace, and free from the distractions of the material world. Ultimately, mastering Zen means that you are experiencing reality fully but not letting it stress you out! We experience many high-stress situations on a daily basis. Utilizing Zen can help you cope with these situations without skyrocketing your stress levels. And the good news is, you can even do it in the comfort of your own desk.

Creating a “Zen Den”

It has been shown in numerous studies that stress at work is by far the greatest source of stress for American adults. This trend has continued to worsen over the past few decades as workplace demands have increased. What better place to create a Zen Den? A Zen Den can be whatever you want it to be. It is a place for you to find a few minutes of calm among the chaos and just relax.

Below are several ideas to help you create a Zen Den of your own:

1. Stop and take some deep breaths. Inhale, then slowly exhale for twice as long as the inhalation. Repeat this process for a minute.

2. Put in headphones and listen to some music.

3. Find a room to stretch or just sit in silence for a few minutes to clear your mind.

4. Put up pictures of your family or friends on your desk or work area.

5. Close your eyes and focus on the positive; what went well today?

These are just a few tips to help you cope with stressful situations in a way that will not be detrimental to your health. These simple activities can have a lasting impact on your overall physical and mental well-being. Why not try falling into some stress-free freedom in your personal Zen Den? 

Behind the Lines with Orriant Coaches (Part 2)

As stated in part 1 of our post, Orriant coaches often discuss relevant topics with one another for help with tackling crucial health issues or alarming trends. The following dialogue is another snapshot of a recent coach forum.

Topic of Discussion: Addressing the dangers of very low calorie intake with individuals who are seeing success in losing weight this way.

*Please note that identifying information is kept strictly confidential.

Health Coach Megan F. says:

It's hard when an individual is feeling great on a regime like this and they feel that eating this way is the ONLY way they'll lose weight. A big part of comes down to the fact that they aren't getting the calories they need each day. If you're eating only a few hundred calories a day you're probably going to lose weight, but it isn’t necessarily healthy weight loss.

I'll talk to these individuals about how your metabolism runs better with a constant fuel source. Using the word “metabolism” can be good because people associate a quick metabolism with weight loss. What I've also found will click with some people is

that with so little calories, our body has a hard time sustaining muscle tissue. Muscle is more metabolically active and burns more calories for us. This also means that it takes more calories to sustain muscle. If you are eating too little your body isn't going to get rid of body fat first. It’s harder to keep muscle so it gets rid of that first. While you are losing weight, you’re most likely losing a lot of muscle mass as well—effectively getting rid of your body's ability to burn calories and, in the long run, its ability to continue and maintain the weight loss.

Health Coach Janae D. says:

I have also found that along with talking about losing muscle, one thing that tends to make people think about restrictive diets is this: The brain needs at least five grams of glucose each hour to function correctly and have the energy it needs. One of the reasons why you are recommended to eat every three to five hours is to keep your blood sugar at the right level to feed your brain. Your liver can only store six to eight hours of glycogen to maintain your blood sugar. After that, your body has to use other methods of energy for your brain (e.g. ketones, which alter the pH (acidity) of your body, and in turn can have a negative effect on the health of every organ system).

Behind the Lines with Orriant Coaches (Part 1)

On any given weekday, Orriant Health Coaches share expert advice and health education with hundreds of wellness participants across the nation. Often coaches turn to each other for help with tackling crucial health issues or alarming trends. The following dialogue is a snapshot of a recent coach forum.

Topic of Discussion: Addressing the dangers of very low calorie intake with individuals who are seeing success in losing weight this way.

*Please note that identifying information is kept strictly confidential.

Health Coach Auston H. says:

Another area to consider is a concept called "Metabolic Damage” by Dr. Layne Norton. Let’s assume that an individual consumes 2,300 calories per day and his body burns 2,000 of those calories very consistently. What happens when that individual drops to 1,200 calories per day? Will the body continue to burn 2,000 calories and take the deficit from fat stores? For a time yes, but a linear rate of calorie burning like that would eventually kill the person. Rather, the body will slow down the amount of calories that it burns to be more in line with intake—such a wonderful survival mechanism, but not great for fat loss.

Dr. Norton’s recommendation is simply to reduce calories by a few hundred per day, and also to increase exercise and develop muscle. When individuals hit a plateau in this format, they have a lot more wiggle room with calorie intake to adjust for additional weight loss. I also like to educate individuals that you need to give fuel to your body while you work. It doesn't make sense to work on an empty tank and then fill up during your rest phase (dinner time). Try driving your car on an empty tank, and then fill it up when you get home—let me know how that works out for you. 

Health Coach Nate L. says:

I would also add a thought on the development of our culture as a people. We often do not understand that the way we should eat is different from how humans ate twenty years ago. It is no longer three square, sit-down meals a day. It’s actually more like

six to eight light, on-the-go meals that might fit with a faster paced lifestyle better than what used to work.

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