Jessica's First Official Weigh In

Weight Last Week:  172

Weight This Week:  169

Goal Weight:  140

First of all I have to say this again.  Jessica Grecco is incredibly brave for offering (yes, I said OFFERING) to do before and after pictures of this process!  Only someone who is confident in who they are and mentally strong would be capable of sharing their story to help others.  Thank you, thank you, THANK YOU Jessica for allowing us to follow you through this process.  I want everyone to see that you don't have to be a professional athlete to obtain your fitness goals.  Just Get Up & Go!

How She Did It:

1. Tracked Food Intake                                             Jessica signed up for  http://www.livestrong.com/ (which is free) and tracked everything she ate.  She will continue to do this until she reaches her goal weight and maintains it for 6 months.  Jessica tracked her food 1 week prior to starting the program.  We realized that she was eating too many carbs and not enough protein (common mistake made by many).  The site allows you to enter how many pounds you want to lose per week.  Her goal is 2 pounds per week but this week she lost 3!
2. Planned Meals                                                           Eating 6 small meals a day.  Increased fruits, vegetables and protein.  Doing this was a big change.  Jessica wasn't always hungry but ate small meels to keep her metabolism fueled.
3. Exercise Plan                                                           Since Jessica doesn't have a job yet she is able to focus on longer workouts.  I realize this might not be realistic for everyone.  Her goal is to have a more realistic workout regiment once she reaches her goal weight which will be 4 hours per week.  Currently she is doing 90 minutes 6 days a week (workout plan below). 
4. Heart Rate Monitor  This tool really helps fine tune your workouts.  It programs her age, height & weight which results in exact calories burned per workout.  Jessica bought a brand new, top of the line high tech  HRM for $75 on Ebay.  You can also check out Amazon.  I'll do a whole other post on the specific benefits of the HRM. 

Jessica left for the beach this week and is so dedicated that she brought 10 pound weight,  resistance ball, her own snacks and a GAME PLAN to have fun relaxing but not go off of her plan.  Also, if she reaches her goal by October 1st I promised to reward her with a 1 hour massage at a local spa.  How is that for a personal training plan?! 

GOOD LUCK JESSICA!

Day	Cardio	Weights	Abs
Monday	Day Off	Day Off	3 Different Exercises
Tuesday	90 Minutes	None	3 Different Exercises
Wednesday	30 Minutes	60 Minutes (Upper Body)	3 Different Exercises
Thursday	90 Minutes	None	3 Different Exercises
Friday	30 Minutes	60 Minutes (Lower Body)	3 Different Exercises
Saturday	90 Minutes	None	3 Different Exercises
Sunday	30 Minutes	60 Minutes (Core)	3 Different Exercises