By Dr. Laura Docter
I was successful in my profession, raised great kids, had wonderful friends, and even found true love. However, I was failing in the most important part of my life—my health. My medical charts said, “obese.” It was an obstacle I could not overcome.
When I held my first grandbaby, I wept—not tears of joy, but of fear and regret. I worried I might not have the strength or balance to keep her safe, or the energy and flexibility to play with her in the years to come. Being there for her was my most essential “WHY?” as I committed to a health and wellness program. I also wanted to be able to stop hiding in photos, shop in boutiques with regular sizes, and exercise with confidence. I did not even dare to hope that I could lose my protruding stomach, get rid of the arthritic pain in my feet, or reduce the inflammation in my ankles. But I did.
I wanted to get slimmer and healthier, but I just could not make it happen on my own. Then, I saw a friend who also struggled. She had recently lost over 100 pounds and was feeling great. She offered to walk beside me on my journey of transformation. I believe having a loving coach was one of the essential components that led to my success. The others were: leaning into community, developing healthy habits, and eating nutritiously.
- Community. I felt buoyed by knowing I was not alone and appreciated the advice of those who had already achieved the results I wanted. I continue to lean on a community of people who are seeking to reach their own optimal health while helping others. As I attempted to summit the metaphorical weight loss mountain, I was reminded of the mission of America’s first Black Woman’s Club – “Lifting as we climb.” At first, I was uncomfortable being the one who needed to be lifted, but, as people offered to join arms with me, the community illuminated my path.
- Healthy Habits. I followed an optimal health and wellness program, not just a diet. I focused on the role my emotional management plays in my life. I practice relaxation and mindfulness techniques and continue to work on replacing habits and mindsets that are no longer serving me well with new thought patterns that better support my health. I read, write, listen, and reflect. Previously, I often felt depleted and discouraged, and now I am more confident and capable of compassion. Creating a life of vibrancy is a lifelong pursuit.
- Eating Nutritiously. For the weight loss phase of my health transformation, during which I lost 70 pounds in 7 months,* every day I ate a “lean and green” meal—a serving of protein, three servings of vegetables, and a healthy fat—and five “fuelings.” The fuelings are nutrient-dense meal replacements loaded with vitamins and minerals. They have approximately 10 grams of protein and 100 calories each. I also hydrate my body—consuming about 100 ounces of water, daily. Finally, as I have lost weight and added exercise, I support my muscles by taking essential amino acids, and I experience better mood, sleep, and athletic performance. In the transition and maintenance phases, I still emphasize lean and green, but I have also added dairy, grains, and fruits and use the fuelings as convenient snacks.
- A Coach. If I had to boil down the secret to my success to one word it would be TRUST. I trusted my coach, and I was willing to put myself into her guiding hands. She talked openly with me of the pain and difficulty she experienced living with obesity and the freedom she gained through weight loss. I told her about my battles, and we celebrated our triumphs together. By listening generously and leading with conviction, she helped me realize that in loving and caring for others, I had neglected myself.
I consider my health transformation to be ongoing, but the longer I maintain my weight loss, and the more fit I become, the more committed I am to helping others change their lives too. A year after beginning my journey, I decided to combine the lessons I learned during my own transformation with my expertise in teaching and learning to become an independent health coach. If you are looking to improve your health and find the peace and joy that comes from living your best life, I would love to talk about how I can support you in achieving your goals.
*Average weight loss on the Optimal Weight 5 & 1 Plan® is 12 pounds. Clients are in weight loss, on average, for 12 weeks.
Photo: Laura in September 2017 at her wedding, and in July 2023 after her health transformation.
Dr. Laura Docter Laura raised three children (20, 25, and 30 years old) and has been a K-12 teacher, college professor, and coach of youth sports for almost 40 years. Her current professional portfolio includes three foci: teaching Advanced Placement United States History at the Hun School of Princeton; caring for her grandbabies; and growing her new health coaching business, As Yourself. She is married to Cam Stout and serves on the advisory board of his non-profit, Stout Heart, Inc.. You can follow her at asyourselfcoach on Instagram or As Yourself on Facebook. If you’d like to schedule a free confidential consultation, please email her at asyourselfhealth@gmail.com.
Throughout the “Top Priorities” section of this blog, we will provide data-backed insights for a long, active retirement.
1 Comment