Catie, 30, and James, 33, lead crazy busy lives. Between raising two daughters and working full-time jobs, their health often takes a backseat. But when Catie was asked to be the maid of honor in her sister’s wedding, she realized she wouldn’t feel confident unless she started to make some changes. So Catie and James have joined Jenny Craig, with the goal to look and feel great — just in time for the wedding. Follow their journey below and stay tuned on our YouTube channel to see if they will reach their weight loss goals! Episode 1: It’s All in the Family Meet Catie and James! As the parents of two little girls (and two big Labradors), Catie and James’s busy lives have brought them to another milestone: Catie’s sister’s wedding. What should be an exciting occasion has Catie feeling overwhelmed — she doesn’t feel confident or healthy at her current weight. As the maid of honor, she wants to look her best when she stands next to her sister, Christy, at the altar. James is feeling the pressure too; he also wants to be healthier and feel good about being in the wedding photos. Tonight, Catie and James take the first step on their journey: telling their family that they’ve committed to Jenny Craig. The family gets together to celebrate James’s birthday with big plates of his favorite foods: spaghetti and meatballs, cake and ice cream. Over dinner, Catie and James announce that they’ll be joining Jenny Craig to lose weight before the wedding … but there are only 12 weeks until the big day! Will they be able to put their unhealthy choices aside and make real changes to lose weight? Episode 2: A Fresh Start Catie and James are just starting their Jenny Craig journey! Catie tries on her dress options for the wedding and definitely isn’t happy with the results. As a working mom with two active kids, Catie focuses on making them healthy meals, but has trouble finding the time to do that for herself. While in the kitchen with her girls, Catie vents to her sister Christy about feeling insecure in her dress. Later, Catie and James meet their Jenny Craig consultant, Patrick, and Catie shares her goals: losing weight, feeling more confident, and maintaining her goal weight by following a healthy lifestyle. After her consultation, Catie leaves with some great advice and is ready to take on her weight loss journey! Episode 3: Girls Just Wanna Have Fun After following Jenny Craig’s Rapid Results™ program for six weeks, Catie’s lost 15 lbs.*, while James has lost 20*! With just six more weeks until the wedding, Catie and James are more determined than ever to reach their goals. Just before the bachelorette party, the bride and bridesmaids decide to meet at Catie’s house to make plans. Catie meets with her consultant, Patrick, to figure out her own plan: what to eat during the get-together. But just because Catie is sticking to her meal plan doesn’t mean she has to miss out! She and James enjoy Jenny Craig’s Homestyle Turkey & Mashed Potatoes while their daughters have their own turkey dinner. When she’s tempted with wine and chocolate fondue, Catie sticks to the program and still has a great night! *Catie lost 15 lbs. and James lost 20 lbs. in 6 weeks on our Rapid Results Program. Typical weight loss on the Rapid Results program is 11.6 pounds in the first four weeks and 1-2 pounds per week thereafter. Catie & James received promotional consideration. Will Catie be able to stay on track during Christy’s bachelorette party? Check out Episode 4 of “My Full Plate” when it airs on May 17. Catch up on the latest “My Full Plate” episodes on the Jenny Craig YouTube channel!

If the words “strength training” conjure visions of complicated gym equipment and crowded fitness centers — you’re not alone. But don’t worry, if you’re considering adding strength training to your routine, there are simple ways to get started without feeling overwhelmed (or even having to step foot inside a gym). Not only is strength training a great workout, but it’s also an excellent way to enhance lean muscle — which is helpful if your goal is weight loss or if you’re trying to maintain weight loss.1 We tapped Jenny Craig’s Registered Dietitian Nutritionist, Briana Rodriquez, who is also a certified personal trainer, to share some of her insights on strength training. Whether you’re new to strength training or are just starting to try new exercises, these easy-to-follow tips will help you incorporate physical activity into your day. Remember to always consult your doctor before starting a new exercise routine. What is strength training? Strength training, or resistance training, is a type of physical activity that activates your muscles by making you work against resistance. To create resistance, start by using your own body weight. After you can comfortably and confidently complete your exercises, consider adding additional weight and resistance equipment, like dumbbells or resistance bands. Why is strength training important? Lean muscle mass naturally diminishes as you age, and can be replaced by body fat if it’s not gained or maintained.1 While this change in muscle mass is normal, you can support muscle health and combat weight gain by keeping up with a strength training routine. That’s not all — strength training may provide you with a variety of other health benefits, including the potential to: Combat bone loss by stimulating bone-building cells;2 Reduce the risk of inflammatory diseases, including cardiovascular disease and Type 2 diabetes;3 Improve cognitive function in older women by enhancing attention and conflict resolution.4 Here’s how to start a strength training routine 1. Familiarize yourself with the lingo. While you’re considering some exercises to try, you might come across some words or abbreviations that are unfamiliar. Here are a few important ones:5 Rep (repetition): The number of times you do an exercise or lift and lower a weight in one set. Set: A group of reps. Rest: A pause between sets that allows muscles to begin recovering. There are also “rest days,” where you’ll give your body time to recover from your workout. Form: The correct way to perform an exercise that’s most likely to help you avoid injury while getting the most benefit. Free weights: Weights that aren’t connected to a larger piece of machinery. Examples include dumbbells, kettlebells, barbells, etc. 2. Always warm up before a workout. Before you begin your strength training routine, get your body ready for the workout by warming up. When you start moving, you’ll increase your body’s core temperature.6 This is helpful for two reasons: you’ll encourage the tissues around your joints to loosen, which will help with the flexibility and full range of motion you’ll need to safely perform strength training exercises.6 Without this step, cold, tight muscles may be more likely to tear and cause injuries.6 To warm up, try dynamic stretching, a type of continuous movement that will help get your muscles ready for physical activity. Try to stretch the muscles you know you’ll work on during your strength training. If you are focusing on your upper body, try stretches that work your arms, shoulders and back. Pay the same attention to dynamic stretching with your lower body. Stretch for about 5 minutes to get the most benefit.6 Examples of dynamic stretching include: Arm circles Jumping jacks Lunges For added benefits, you can massage your muscles with a high-density foam roller to help ease muscle tension before you start your workout. 3. Try using your bodyweight first. No need to break out the dumbbells just yet! Performing the exercise correctly with only your bodyweight as resistance is more important than the amount of weight you use, Rodriquez says. “You don’t have to do fancy exercises to create resistance,” Rodriquez explains. “Your body weight is sufficient. Once you are comfortable with the exercise and your form is good, you can start using weights.” If you’re new to strength training, just using your body weight is a great way to get started. Put your muscles to work with simple exercises like planking, pushups and squats that will help with balance and work your core (abdominal muscles), upper body and lower body. Check out these strengthening and toning exercise videos for an introduction to strength training. 4. Less is more when you’re just getting started. Aim to do strength training exercises at least once per week and gradually increase the number of days each week as you get stronger. If it’s your first time trying strength training exercises, remember to start with your bodyweight and a decent amount of repetitions. Twelve to 15 reps per set is a good number to start with, says Rodriquez. Using your body weight or a lesser amount of weight will help you ease into these new movements and perfect your form – you can always add more weight later! 5. Cool down and stretch after your strength training routine. After your workout, it’s the perfect time to do some static stretching. This type of stretching will help your body wind down after physical activity and may help lessen soreness the next day. Unlike dynamic stretching, where there’s more movement, static stretching involves extending a group of muscles, then holding a position for about 30 seconds.7 Aim to stretch for about 5-10 minutes.8 Start by stretching most of your major muscle groups like your hamstrings and quads, arms and shoulders. Breathe slowly and evenly as you hold each stretch (try to avoid holding your breath). If something starts to hurt, relax and stop stretching – you may have gone a little too far.8 “If at any point you feel pain, stop, and take your time before going back into your workout,” Rodriquez cautions. “Concentrate on performing the exercise correctly.” After stretching, you can use your foam roller again to help your muscles recover further. “The warm-up, the cool down and the time you spend stretching are all incredibly important steps to a safe and healthy strength training session,” Rodriquez says. “Prior to the workout you’ll want to loosen up the muscles and afterwards you’ll want to relax them.” 6. Don’t forget to rest! Aside from taking short periods of rest between sets, rest days are crucial to your exercise success. When you begin working out and start to amp up your routine, it’s important to remember to rest, says Rodriquez. “Resting gives the muscles time to repair and get stronger,” she explains. “Constant stress on the body can also affect how it processes and stores the food you consume. Rest can be just as important as the food you eat and the workouts you perform.” How much rest do you need? Everyone is different, so if you still feel sore a day or two after a strength training session, you can always give your body more time. But taking rest days doesn’t mean you need to avoid all physical activity – try something less intense, like going for a walk or doing some simple yoga poses. By continuing to be active, you’ll promote blood flow and circulation – flooding your muscles with oxygen and nutrients.9 Whether you’re a seasoned athlete, new to exercise, or somewhere in between, strength training can help you develop more powerful lean muscles. As with any new exercise routine, Rodriquez says starting slow is key. By easing your body into a new routine, you can avoid getting burned-out or feeling overwhelmed. Remember, if you ever feel uncomfortable or experience pain, back off and take it easy. Don’t feel like you need to push yourself, especially in the beginning. As you continue to practice your strength training routine, it’ll become easier – and you’ll become stronger. A balanced eating plan along with physical activity can help support your weight loss goals. Learn more about Jenny Craig’s delicious, convenient meals and one-on-one support by booking your free appointment today! Sources: [1] https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670 [2] http://time.com/4803697/bodybuilding-strength-training/ [3] https://synapse.koreamed.org/DOIx.php?id=10.4162/nrp.2010.4.4.259&vmode=FULL [4] https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/415534 [5] https://www.womenshealthmag.com/uk/fitness/strength-training/a706202/strength-training-for-beginners/ [6] https://www.self.com/gallery/best-5-minute-warm-up-strength-workout [7] https://www.acefitness.org/fitness-certifications/resource-center/exam-preparation-blog/2966/types-of-stretching [8] https://www.active.com/fitness/articles/16-post-workout-static-stretches [9] https://www.nbcnews.com/better/health/why-science-says-you-should-take-more-rest-days-ncna822941 Briana Rodriquez, RDN Briana is a Registered Dietitian Nutritionist and Certified Personal Trainer for Jenny Craig, based in Carlsbad, California. She is passionate about utilizing food as functional and preventative medicine. Guided by a simplistic and optimistic approach, Briana’s philosophy is to help people improve their health and achieve their goals through the development of sustainable habits to live a healthy life. In her free time, you can find her strength training, indoor cycling, coffee tasting, and at local eateries with her husband and two dogs. Favorite healthy snack: peanut butter with celery alongside a grapefruit-flavored sparkling water (so refreshing!)