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Day #100. Weight loss goals met! The first 100 Day: A journey to health & wellness






2014 Boston Marathon Volunteer recap: Kristen, a Licensed Massage Therapist stretched and massaged runners after they finished the marathon. Sean, a Registered Nurse cared for runners along the course who could not finish the race.

It was our pleasure to lend our skills to the marathon runners and to the city of Boston. We meet some amazing people, heard some incredible stories and witnessed “wicked” strength & fearlessness.

Day #100

The first 100 days: A journey to health and wellness:

We started this project because we wanted to learn how to lose weight and maintain weight loss, long term. For 100 days we shared our measurements and our experiences, good and bad. We also offered helpful tips that we learned along the way. Tips about nutrition, healthy lifestyle habits, exercise, healthy recipes and goal setting.

Why 100 days?

  • 100 days allows enough time to create new habits and new routines. Even when given all the tools to be successful, success does not happen overnight. Nearly every day we learned something new about ourselves (willpower, wants vs. needs, motivation and commitment) or about the science of weight loss/ weight management (muscle, fat, metabolism, nutrition, and aerobic vs. anaerobic exercise).
  • Weight loss plateau is inevitable. 100 days allowed us time to hit a plateau, make necessary changes and continue losing weight.
  • 100 is a nice round number.

What did you eat?

Our nutrition changed throughout the 100 days. The first 7 days is considered a “food detox” made up of mostly vegetables, low glycemic fruits, nuts and protein shakes. The detox “resets” the digestive system by eliminating foods that cause inflammation and reduces unhealthy food cravings. After the detox, we slowly incorporated starchy vegetables and lean animal proteins. Now we follow the 50-25-25 rule. Each main meal is portioned into 50% vegetables, 25% complex starches (example: quinoa, brown rice, sweet potatoes) and 25% lean animal protein. Snacks include low glycemic fruits, nuts and protein shakes.

Our daily intake of dairy, gluten and sugar is very limited. There are many types of food that claim to be healthy, we have learned that most of those claims are false. We now read nutrition labels and the list of ingredients. We stay away from foods that contain ingredients we cannot pronounce, artificial sweeteners and pre-packaged foods that contain more than 5 ingredients.

One day per week we have a “free” day. We rarely take full advantage of a “free” day because it is hard work to get back on track and we typically feel “hungover” after eating a lot of sugary, salty, and/or fatty foods.

Did you exercise?

Yes we did. Prior to starting this project 90% of our exercise was aerobic exercise, we are runners. We are runners that love to eat. One of our bad eating habits, included “rewarding” ourselves with high calorie/high fat foods after we ran. That was just the start of our bad eating habits.

During this project we learned how the food we eat can cause local and systemic inflammation, inflammation that causes aches and pains throughout the body. We also learned to the value of weight training. Weight training builds muscle that increases basal metabolic rate = increasing the amount of calories burned at rest. Since increasing our anaerobic exercise routine, we have seen many changes in our physique and overall strength.

To be honest, we did not exercise as often as Dr. Sferra suggested (4-5 days per week). We are getting better about making exercise a priority, we now exercise for 1 hour per day at least 3 days per week. We must admit we have better weight loss results and feel better when we exercise 4-5 times per week.

How much weight did you lose?

Weight loss goals met!

Kristen lost 15 lbs. and a total of 10.5 inches.

Sean lost 22 lbs. and a total of 10 inches.

**Kristen’s mom and Sean’s dad are also following Dr. Sferra’s plan. Kristen’s mom has lost 30.8 lbs. (since January) and Sean’s dad has lost 20 lbs. (since February).**

The project is over, now what?

Now we do more of the same. We have new routines that we follow that keep us on track. We will work on our new weight loss and fitness goals. We would like to achieve those goals before we get married in October.

 The first 100 days: A journey to health and wellness project has without a doubt changed our lives. Below are a few things we learned about nutrition, exercise and ourselves:

Note from Sean:

Nutrition – What you DO eat is just as important as what you DON’T eat.

Exercise – I learned the importance of frequent exercise and weight training.

Myself – I don’t need my vices (diet soda, coffee with Splenda, bread with every meal, etc), but I do need nutrient rich foods. I now choose to feed my body, not my cravings.

Note from Kristen:

Nutrition: I have learned to eat to run instead of running to eat.

Exercise: I was surprised to learn that I actually enjoy weight training! I have seen my body transform. I am much stronger than I once thought.

Myself – I still love sweets, that will never go away but I have learned that I have the power to walk away. It also helps to not have junk food in the house.

 If you would like to start your own weight loss journey call 908-252-0242 and mention the First 100 Days Project to receive a FREE consultation that will outline and explain YOUR individual weight management program.

Day #82. Beyond diet and exercise. The first 100 days: A journey to health and wellness.






Day #82

Beyond diet and exercise.

We have and continue to learn about nutrition, exercise and ourselves. We are often asked questions about nutrition and exercise. But in reality, the key to being successful is not merely eating healthy food and exercising frequently. If you want to lose weight and develop a healthy lifestyle you must take responsibility for your actions, habits, excuses, routines, and lifestyle choices.

Many people have a defeatist attitude about achieving their weight loss goals and developing a healthy lifestyle. There is a lot of contradictory weight loss information and it seems everybody is an expert, we hear “facts” from our friends, family and coworkers every day. Many of these “experts” want to lose weight and improve their health themselves.

Like Susan Powter says “Stop the madness”. If you would like to begin your journey to health and wellness, start by allowing yourself to begin. If you have a list of reasons why you can’t lose weight, then you have given up before you have even started.

Make a commitment to yourself. The joy of living is a much better motivator than the fear of dying. Losing weight and improving holistic wellness improves quality of life, imagine your life with less pain, less fatigue, less stress related illness.

Accept responsibility. “To be responsible is not to blame ourselves, it’s to empower us. If we’re just victims of our bad genes, bad karma, bad fate, or bad luck, then there’s not much we can do about it other than to suffer our destiny. But to the degree that we realize that we can do something about it, then we’re free to change our fortunes. How much you want to change your diet and lifestyle – if at all – is a very personal decision.” Dean Ornish, MD. (2008) The Spectrum. New York: Ballantine Books. (p.87)

Take a personal inventory. Make a 7 day diet and exercise diary and include ALL of the foods, drinks and exercise that you do each day. Once you gain some awareness, you may begin to understand why you are not losing weight or why you are gaining weight. The 7 day diary will help you identify areas that need improvement.

Quality over quantity. What you include in your diet is as important as what you exclude. Nutrients, nutrients, nutrients. You don’t need food, you need the nutrients in your food. Time is precious, don’t waste your time eating food that does not feed your body.

We love sharing our story and feel fortunate to have this opportunity. We hope that this blog and the conversations that we have with others will encourage people to start their own journey to health and wellness.

Dr. Sferra’s weight management plan is based on the non-disputable principles of fundamental healthy macro-nutrition, dietary glycemic control and metabolic repair. This plan is based on the science of nutrition and exercise, the exact formula to what we should and should not eat, and the type and duration of exercise change with our progress and our goals.

Day #75. The final stretch. The first 100 days: A journey to health & wellness.






Day #75 Progress update.

We have completed ¾ of the 100 day project, we are in the final stretch.

Last week we made a firm commitment to make exercise a priority! Going forward we will do more of the same. Our nutrition will stay the same and we will continue to make daily exercise a priority.

Last weekend, Kristen and I met with some old friends. We were asked questions like “What can you eat?”, “What can’t you eat?”, “How do you know what foods are really healthy?” and  “Where do you buy your food?” 

We thought people who are reading our blog may have similar questions. With the exception of our “cheat” meals (one day per week) here the answers to commonly asked nutrition questions:

“What can you eat?” We primarily eat vegetables, low glycemic fruits (staying away from bananas, mangos and pineapples), lean animal protein. We also eat nuts, almond butter, organic peanut butter and Ezekiel bread, sparingly.

“What can’t you eat?” We stay away from artificial sweeteners, gluten, dairy and use sugar sparingly.

“How do you know what foods are really healthy?” Always read the ingredients. We do not eat pre-packaged food that include ingredients we cannot pronounce and we rarely buy pre-packaged foods that have more than 5 ingredients. **A fact you may not know, ingredients are listed in order of quantity. If an artificial ingredient or sugar is one of the first ingredients, it is best to leave that item on the shelf. **

 “Where do you buy your food?” Healthy food can be very expensive, you may need to shop around. We buy most of our food from the local farmer’s market and Costco.

We also advised our friends to pre-plan and pre-make their meals for the week. We have found that to be the biggest key to our success.

If you have any other questions about our journey, please message us on Facebook.




Day #67 Weight loss goal met, now what? The first 100 days: A journey to health & wellness.








Day # 67

Sean: I hit my weight loss goal! I have lost 20 lbs. My weight loss had plateaued for a few weeks and to be honest I was becoming a bit discouraged. Since making a few changes suggested by Dr. Sferra, I have lost weight two weeks in a row! The weeks I that didn’t lose weight were rough on my psyche. I never doubted Dr. Sferra’s plan because I know that he is very knowledgeable and he has tons of experience with weight management, but I started to doubt my ability to lose weight and thought there may be something wrong with me. Although I was losing inches and could see my physique change, I wanted to see the number on the scale go down. And while I am being honest I will admit that I probably would have had better results had I exercised as much as I was supposed to. Exercising consistently is not a skill I have mastered yet.

Weight loss goal met, now what? Now that I have hit my weight loss goal and I know that this plan works, I will make new goals for myself: For the next 33 days (the remainder of the First 100 day project) my goal is to lose another 10 lbs and I would also like to build more muscle mass. I do not have any desire to become the next strong man, but I would like to challenge myself to become stronger and leaner.

Sean’s plan for the week:

I will continue the nutrition plan as is. I have been struggling to go to the gym more than 3 times per week. I won’t list my excuses, but I do think part of the problem is that I am overwlemed with the amount of time that I need to commit to a workout at the gym. I will practice prioritizing my time and stop putting the needs of others in front of my needs. This week I will make a commitment to give myself a present: 15 minutes of exercise per day.

Kristen: I am happy with my progress. I too have reached my original weight loss goal and I have been losing inches but the pounds haven’t been coming off recently. For the remaining 33 days I will push myself outside of my comfort zone in an effort to achieve more weight loss results. I have seen my body change a lot since starting this project and I look forward to seeing more results in the future.

Kristen’s plan for the week:

I am challenging myself to go to the gym 4-5 times a week. I have set this goal in the past but I haven’t made it enough of a priority. I’m going to dig deep and make my goals a reality.

 ***We still have openings available on our NMR team for the 5k Race to Wellness event. The event supports a few Somerset County non-profit organizations. This is a great opportunity to get some fresh air, start/continue an exercise routine AND give back to the community. Register at:

Enter “NMR” in the school section of the form, then email to let us know what size NMR shirt you would like. ***

Day #60 Progress Update. The first 100 days: A journey to health & wellness





Day #60

On Sunday 3/16/14 (yesterday) we ran the NYC ½ marathon (see pics above). It was an amazing experience! We ran around Central Park (with a dip into Harlem), through Times Square, down the West Side Highway and finished on Wall Street. We both did well, surprisingly well. We give a lot of credit to the weight management plan we are following.

Sean: I have run a few half marathons in the past but this race was my fastest! I ran 13.1 miles in 2:12:13. I credit my success to the weight management plan. The winter weather made training for the race very difficult, minus the recent Disney races I have not run more than 5 miles at one time since November. I am amazed how much nutrition and weight training has improved my overall performance.

Kristen: Going into Sunday’s race I was a little nervous because I hadn’t trained much. Sean, my sister and I had prepared our meals for the day before the race and our breakfast before the race. We pre-planned our meals to make sure that we were fueled to perform at the NYC Half.  Starting the race I had a comfortable but slower pace, I knew that I needed to pace myself to reduce the risk of burning out at the end.  To my surprise throughout the entire race I felt great!

 Typically I stop at every water/aid station to fuel with water and/or a sports drink as I did at the NYC 1/2. Something I did differently: I did not take any energy supplements (GU, Clif bar, jelly bean sports beans, ect.), in the past I take at least one energy supplement per race.

I tend to hit a “wall” at mile 10 however the NYC Half was completely different! At mile 10 I was feeling great, I looked down at my watch and realized if I wanted to beat my personal best half marathon time. I knew it would not be easy but I told myself “You have to!”. I tried very hard but I missed my goal by just one minute! I was disappointed that I missed my PR (personal record) by only a minute but I learned so much in those last 3 miles:

– I could push myself further than I normally ever would.  I tend to stay in a comfortable zone when I run and don’t usually push myself out of my comfort zone.

 – I learned how important it is to properly fuel my body prior to a running event. I fueled my body all day Saturday and Sunday morning perfectly to give my body enough fuel to get me through 13.1 miles.

Day #60 Progress update:

We are learning that time and effort alone do not guarantee results. The type and duration of exercise and the quality and quantity of food can produce very different results. We continue to lose weight and lose inches but our progress has slowed recently. Our future goals involve learning how to balance nutrition/exercise and what is required to achieve our weight loss goals and improve our overall health.

Our goal this week:

Increase the amount of time we devote to our exercise routine.

Our plan this week :

Exercise at the gym for 45-60 min, 5 days this week. Weight training will make up 80% of our time at the gym.

***We still have openings available on our NMR team for the 5k Race to Wellness event. The event supports a few Somerset County non-profit organizations. This is a great opportunity to get some fresh air, start/continue an exercise routine AND give back to the community. You can register at:  Enter “NMR” in the school section of the form, then email to let us know what size NMR shirt you would like. ***

Natural Medicine & Rehabilitation

West End Physical Therapy, 10-12 West End Court, 2nd Floor, Long Branch, NJ 07740 | Phone 732.222.7799

399 Campus Drive, 1st Floor, Somerset, NJ | Phone 908.252.0242| Fax 908.252.0243