Jenny’s Commitment Turns Into Gains
Jenny plays Ultimate Frisbee on a Portland womens team and she has been diligently training at CrossFit Portland since the beginning of December ‘08. She committed to 6 AM workouts, 3 days/week, full Paleo nutrition regimen, and BioSignature measurements(looks at your hormonal profile based on ratios of body fat deposit sites). After two months of technique building and focused strength and capacity work, we re-measured on January 31st, 2009 to see the results from training. Check out her progress below!
| Biosignature Before | Biosignature After | Percent Change | ||
|---|---|---|---|---|
| Bodyweight | 151 lbs | 148 lbs | 3 lbs | |
| Fat Mass | 34.7 lbs | 26 lbs | 12 lbs, 34.5% decrease | |
| Lean Mass | 116 lbs | 122 lbs | 6 lbs, 5% increase | |
| Chin (skin fold) | 12.9 mm | 9.2 mm | 3.7 mm, 28.7% decrease | |
| Cheek | 11.5 mm | 10.2 mm | 1.3 mm, 11.3% decrease | |
| Pectoris | 14.1 mm | 8 mm | 6.1 mm, 43.3 % decrease | |
| Triceps | 16 mm | 15.1 mm | .9 mm, 5.6% decrease | |
| Subscap | 20 mm | 16.8 mm | 3.2 mm, 16% decrease | |
| Midaxillary | 10.7 mm | 8.1 mm | 2.6 mm, 24.3% decrease | |
| Supra-iliac | 26.6 mm | 18 mm | 8.6 mm, 32.3% decrease | |
| Umbilicus | 22.3 mm | 13 mm | 9.3 mm, 41.7% decrease | |
| Knee | 5.6 mm | 5.8 mm | .2 mm, 3.6% increase | |
| Calf | 16.1 mm | 13.8 mm | 2.3 mm, 14.3% decrease | |
| Quadriceps | 18.6 mm | 18 mm | .6 mm, 3.2% decrease | |
| Gluteal Fold | 32.2 mm | 20.2 mm | 12 mm, 37.3% decrease |
Scott’s analysis of Jenny’s changes:
Jenny saw a reduction in body fat at all but one site that we measured. However, what is most important is where the majority of the fat was lost. Both the subscapular (shoulder blade area) and supra-iliac (love handle) sites decreased by 16% and 32.3% respectively. This reflects much lower insulin levels. By looking at Jenny’s food log, you can see that she followed a low carbohydrate Paleo diet, thereby keeping her blood sugar, and therefore insulin levels, very stable. Much of the training that she did in the gym was strength work, which research has shown to promote insulin sensitivity. By improving insulin sensitivity, and by reducing the glycemic load of the diet (carbohydrates), Jenny has significantly reduced her risk factors for many of the diseases of civilization, such as heart disease.
Very significant changes occurred in both the pectoral skinfolds (chest) and hamstring sites (butt & hips). These sites dropped 43.3% and 37.3% respectively. This primarily reflects a much better ability to detoxify estrogen metabolites. This is a result of the lowered insulin levels as noted above, but also from reduction of estrogen dominance due to the CrossFit metabolic conditioning work. As you can see, with the proper diet and exercise programming protocols, one can achieve site specific fat loss goals.
Jenny’s natural growth hormone output was also increased by the metabolic circuits, as reflected in a 14% decrease in fat on the lower leg. She also saw a large drop in belly fat (41.7%). This site reflects long term exposure to cortisol, the hormone produced during stress. The changes in the diet likely removed some foods which she was sensitive, or allergic to. These foods would cause an increase in cortisol production as the body mounts a defense against the offending food. Grains and dairy are foods that many are unknowingly sensitive to. Numerous other factors are at work here – too many to go into now, but suffice it to say that less exposure to stress hormones is a good thing!
Congratulations J-Money, keep up the hard work!
Jenny Sorich, Progress from CrossFit Portland on Vimeo.
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yea, yea, j-money in the hizouse!
Nice job Jenny!
Keep up the good work!
I think that’s my sexy roommate!!!!!!!!!!! YEAH Jennnnay!!!!!!! So are you cooking me dinner tonight? Money, you put da PAY in Paleo.
You’ll be able to jump me soon!
Well, you can jump me any time, wife-ee
Woot! Way to lose those mms (not m&ms, although probably those too). I knew you were a smaller version of Jenny when I saw you!! Congrats!!!
Woot! Way to lose those mms you hot hunk-a muscle! Congrats!!!
What great results! Well done. Keeping blood sugar levels, and therefore insulin levels, very stable seems to be the key. My husband was just diagnosed with type 2 diabetes last week, so that’s where we are at too. I’m going to show him these results, maybe it will inspire him.