Best friends makeover: Month 5

Tracy
A new job
From the start of the makeover, Tracy was eager to boost her income; recently, finding another job has become a top priority. Several coaches have been involved: Crawford, Yost and Kirby all met together with Tracy to brainstorm ideas and networking opportunities. Tracy regularly checks various job boards, follows up on leads from coaches and others, and has a goal to apply for about five to 10 positions a week. She has updated her résumé (key skills are teaching and facilitating and her commitment to community development) and has role-played with Crawford to fine-tune her presentation techniques during interviews.

While her job search is targeted at her current skill set, Tracy is open to changing careers and is exploring other areas of interest (she's taking a certificate course in residential decorating at Mount Royal College).

Tanya
Self-confidence
Tanya has made many positive changes in the area of self-confidence, and her coworkers are noticing, says Yost. What's at work here? A coaching tool called Clean Sweep, which initially helped Tanya declutter her home. “It has evolved into not just a physical cleanup but into how I set my goals and fill up my mind,” says Tanya. “I'm learning to trust myself.”

Today, Tanya feels empowered by the progress she has made with her finances and by her Success Circle group, which she presented to her coworkers for the first time in March. She wants to eventually market it to other nonprofit agencies as well as to the private industry; she's developing a step-by-step marketing plan with Crawford, which includes speaking at conferences and writing about the program in newsletters and newspapers. “I think she is starting to realize that she's probably very good at what she does,” says Crawford.

The two courses she takes in adult education and classroom presentation at Mount Royal College support this exciting new direction.

As both girls steal a rare pampering moment together, they can feel proud of their progress in making themselves over into new and improved women.

Vital statistics
Tanya Leavitt, 37
Month 1
Resting heart rate: 84
Blood pressure: 136/92
Weight: 258 lbs (117 kg)
Height: 5 ft 5 in
BMI: 42
Body fat (%): 42.6
Waist: 44 in (111.5 cm)
Hips: 54 in (138 cm)
Chest: 46 in (117.5 cm)

Month 5
Resting heart rate: 76
Blood pressure: 140/100
Weight: 248 ¾ lbs (112.8 kg)
Height: 5 ft 5 in
BMI: 40.6
Body fat (%): 41
Waist: 43 in (109 cm)
Hips: 52 in (132 cm)
Chest: 45 ¼ in (115 cm)

Vital statistics
Tracy Metcalfe, 46
Month 1
Resting heart rate: 68
Blood pressure: 110/68
Weight: 116 lbs (52.5 kg)
Height: 5 ft 2 in
BMI: 20.8
Body fat (%): 29.6
Waist: 23 in (59.5 cm)
Hips: 37 in (93 cm)
Chest: 33 in (83 cm)

Month 5
Resting heart rate: 72
Blood pressure: 90/64
Weight: 116 ½ lbs (52.8 kg)
Height: 5 ft 2 in
BMI: 20.8
Body fat (%): 29.6
Waist: 23 ¾ in (60.5 cm)
Hips: 37 in (93 cm)
Chest: 32 in (81.5 cm)

Healthy eating tips -- on a budget
• Buy plain whole grain pasta and rice (products that come with sauce are more expensive).
• Cook long-grain rice instead of instant rice (it's half the cost and takes only a bit longer to cook).
• Choose whole grain and high-fibre cereals (not the kind with added sugar, which can be a lot pricier).
• Purchase fresh berries in season and freeze them for later.
• Pick up plain frozen vegetables instead of the more expensive boxed and packaged varieties that have added sauces.
• Make homemade coleslaw using cabbage, which is nutritious and is cheaper than lettuce.
• Use skim milk powder (it's half the cost of regular milk) in sauces, casseroles, soups, mashed potatoes and pasta dishes (you can also drink it).
• Opt for peanut butter, dried beans, eggs, rump roast and canned tuna – all are less expensive sources of protein.
• Buy cheaper cuts of meat (such as flank) and marinate them or cook them at a lower temperature for longer to make them more tender.
• Pick up utility grade poultry (these birds may be missing a wing or a leg but are otherwise fine).
• Substitute dried or canned beans and lentils for meat; they're cheaper, have less fat and are a good source of fibre.
• Choose plain frozen fish, which is often less expensive than fresh fish.
• Buy bulk food, which is typically cheaper than packaged foods; plus, you can choose the amount you want.
• Avoid convenience food such as frozen dinners or precooked deli foods; they may be convenient, but they're often pricey, too.

Other ways to eat healthy on a budget
• Eat breakfast at home or bring food with you to eat during morning break. The cost of buying coffee and baked goods adds up quickly.
• Fill plastic drink containers with juice from home instead of buying individual juice boxes.
• Invite friends over to cook a meal together or hold a potluck dinner when celebrating an event of social occasion; it saves time and money when you can share the cost of a meal.
• Use coupons where possible.
• Don't shop on an empty stomach; you may give into temptation and break your budget.

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Photo by Roth & Ramberg