I know and work with some pretty extraordinary people....how lucky is that?! Recently, I wrote about my friend Lanse who has overcome some big odds to make healthy changes in his life and experience success. Now, I'm sharing a new testimony from my client Kathy who is not only lucky to be alive, but who also has one of the most positive attitudes toward life that I've ever seen! Kathy could easily have given up long ago with a dire prognosis, but chose to get out of bed every day and fight for her life....a quality life and a healthy life. I want to mention that she's in her 50s, but has the tenacity of a twenty year old! I won't go into detail on her health without her permission, but will ask her to be a guest contributor so she can share her story.
"I started working with Kara in January to help tone up my muscles, lose weight and continue building bone strength. She was very thorough to understand my health needs and help set short and long term goals. The short ones I knew I could do but the long term were a stretch. They were my goals and it depended on how hard I wanted to work. My biggest doubt was doing a push-up, but she knew the steps my body needed to build up to those. On a good day I can do 30-T push-ups! Some are at an elevated angle but they are all plank-style. (No Knees!) My last visit before returning home for a visit I did 17-T plank-style out of 20, on the floor!!
The challenge to increase vegetable intake was also the catalyst to pay better attention to my nutrition. It became the second focus of the program, it made sense to give myself a better chance at success. During this time Kara was there every appointment to meet me physically with what my body could manage that day. It all came together and today, March 20th, my pant size has dropped from a bulging 12 to a zipped up 8. I am happy to have a record of my beginning and end measurements. The reference of success on paper is proof but the sense of accomplishment and positive energy I have is the reward. We can commit to do something great for ourself but we don't have to do it alone. I will continue what I have learned."
Keep going, Kathy!! You inspire me!
Sunday
Friday
My friend Lanse
There is FIT-spiration around us every day. I'm overwhelmed by people's amazing stories every day in my job as a trainer! I want to talk about how my friend Lanse is inspiring to me and everyone around him. When I first met my friend Lanse at the Y, he was just starting his fitness journey. He was a really de-conditioned guy who was looking to make some changes in his life for the sake of his health and to serve as a FIT role model to his family. Not only is he living that life of better health now, but HE'S LOST 100 POUNDS! (The old fashioned way- no pills, no gimmicks, just hard work!) Lanse brings his kids and wife to the gym so they can practice health and exercise together. How great is that?!
Over the past several years, Lanse and I have gotten to know each other pretty well. He is an ever-positive presence at the gym and is ready to light the fire under anyone that wants to get in shape. Lanse went from "on the couch" to being a cycle class teacher and cycling-guru. He is an ambassador for the Tour-de-Cure diabetes ride and recently had his story published here: (It's a MUST READ!)
Lanse will be the first to tell you that living a FIT life doesn't happen overnight. He will also agree with me when I say that you have to have a FIT mindset to go with the FIT physical self. His persistence and passion impresses me and his attitude is contagious! I think he is trying to pull people off their butts one at a time!
Keep going, Lanse! I'm proud to know you!
Over the past several years, Lanse and I have gotten to know each other pretty well. He is an ever-positive presence at the gym and is ready to light the fire under anyone that wants to get in shape. Lanse went from "on the couch" to being a cycle class teacher and cycling-guru. He is an ambassador for the Tour-de-Cure diabetes ride and recently had his story published here: (It's a MUST READ!)
Lanse will be the first to tell you that living a FIT life doesn't happen overnight. He will also agree with me when I say that you have to have a FIT mindset to go with the FIT physical self. His persistence and passion impresses me and his attitude is contagious! I think he is trying to pull people off their butts one at a time!
Keep going, Lanse! I'm proud to know you!
Wednesday
Pay it forward
When I train clients, I am striving to be a teacher and a coach....I don't want them to ultimately rely on me or any other trainer to ensure their lifelong health and fitness success. It is a real delight when I hear clients talk about "ah-ha" moments or show real understanding of change in their lives.
Recently, I've had a few clients pay forward their realizations to other people in their lives... one challenged her co-workers to take on the same veggie challenge that I had proposed to my clientele last month. She's also talked with her patients about making "small changes" and tackling one thing at a time. Yes!
Another gal brought a friend to a session recently and that friend said that my client had encouraged her to drink more water during the day. As a result of carrying a water bottle around instead of grabbing a pop, she lost a few pounds and fit into her clothes better. Yes!
So.....my clients ARE listening to me! Ha! In all seriousness, if someone finishes their time with me with even a small nugget of what to do in a workout and what to eat and they are feeling good about themselves, then I've done my job. I hope to set them all free to go forward and prosper as their best selves- physically and mentally.
Pay it forward to your loved ones and make a difference.
Recently, I've had a few clients pay forward their realizations to other people in their lives... one challenged her co-workers to take on the same veggie challenge that I had proposed to my clientele last month. She's also talked with her patients about making "small changes" and tackling one thing at a time. Yes!
Another gal brought a friend to a session recently and that friend said that my client had encouraged her to drink more water during the day. As a result of carrying a water bottle around instead of grabbing a pop, she lost a few pounds and fit into her clothes better. Yes!
So.....my clients ARE listening to me! Ha! In all seriousness, if someone finishes their time with me with even a small nugget of what to do in a workout and what to eat and they are feeling good about themselves, then I've done my job. I hope to set them all free to go forward and prosper as their best selves- physically and mentally.
Pay it forward to your loved ones and make a difference.
Tuesday
Just one
Today, I ate a cookie that was as big as my face. Peanut butter. It was REALLY good. I've been thinking about that cookie for a few days now.....it was one of those, "I'm really hungry for _____" moments. Yes, I get those every now and again just like everyone else. What may separate my cravings from someone else it that I can be in control. I can have JUST ONE. Oh, and I plan it into my week to have something like that.
Call it a "freebie, splurge, cheat," whatever. If you stick with your tip-top eating for 90% of the time and have a treat 10%, you can still see results. Sound too hard? Well, if you break it down like this, it's not so bad: I eat 5 times per day for 7 days of the week, so 35 times per week. 10% of that is 3.5. I can technically eat 3.5 treats (small, reasonable portions) per week. That's how I look at it. When I do have something that isn't on my plan, I don't pig out to the max....I just eat enough to satisfy what I wanted to taste and move on. The next meal or snack is back on the plan.
So, today, I was running errands with a hungry stomach and the idea of a cookie was screaming at me. I didn't want a package of cookies or box of cookies or to even bake a batch of cookies...I wanted A cookie. Something I could eat once and not be tempted by again. I knew that the local Co-Op had a small bakery section with delicious looking fresh cookies, so I drove over there and got one. One. Then, done.
The lesson there is to make it an effort to go get your treat. Don't keep it in the house or even buy a whole package of something because you'll have repeat eats. Go get it-- buy ONE--(or a single serving bag of something)-- be done.
Call it a "freebie, splurge, cheat," whatever. If you stick with your tip-top eating for 90% of the time and have a treat 10%, you can still see results. Sound too hard? Well, if you break it down like this, it's not so bad: I eat 5 times per day for 7 days of the week, so 35 times per week. 10% of that is 3.5. I can technically eat 3.5 treats (small, reasonable portions) per week. That's how I look at it. When I do have something that isn't on my plan, I don't pig out to the max....I just eat enough to satisfy what I wanted to taste and move on. The next meal or snack is back on the plan.
So, today, I was running errands with a hungry stomach and the idea of a cookie was screaming at me. I didn't want a package of cookies or box of cookies or to even bake a batch of cookies...I wanted A cookie. Something I could eat once and not be tempted by again. I knew that the local Co-Op had a small bakery section with delicious looking fresh cookies, so I drove over there and got one. One. Then, done.
The lesson there is to make it an effort to go get your treat. Don't keep it in the house or even buy a whole package of something because you'll have repeat eats. Go get it-- buy ONE--(or a single serving bag of something)-- be done.
Wednesday
Detox
I was away for a few days this past week and had to navigate "away from home" nutrition. Even though I brought some food with me and tried to have a plan, it wasn't the way I wanted it to be. Here's a sampling...
Hotel breakfast: Holiday Inn Express is not stellar in their options. Cereal, cinnamon rolls, bread of every kind, muffins, high sugar yogurt, biscuits and gravy, eggs, and either bacon or sausage. There was a fruit bowl found in the lobby.
What did I have? Eggs, breakfast meat, a piece of fruit, water, coffee. One morning, I had a Chobani yogurt that I brought.
Drinks: I feel like I couldn't get enough water while I was traveling! My water bottle was always with me.
Lunch/ Supper: Various restaurants. I'm good at ordering off the menu. Usually a salad with protein in it, light on the dressing. Iced tea or water to drink. I usually look for basic things like a meat main dish with veggies on the side if I'm not getting salad.
Snacks: I brought loads of healthy snacks to the hotel. Veggies, fruit, cheese, yogurt, nuts. Easy to grab and go.
We attended a family funeral where the food was catered in. Luckily, there were basic meat options and veggies. Corn, potatoes, and dessert were the things I "sampled" and tried to keep small portions. In a time of sorrow, it's easy to turn to food for comfort.
After days of this nutrition, I was ready to be home and in my own cooking zone. Even though I thought I did a fair job of eating while away, I felt disgusting. I felt like I had gained five pounds of fluid and had digestive problems. I've been in the detox zone for a few days now, eating fresh fish, cooking from scratch, and in no hurry to eat out anytime soon.
Whatever life throws your way, do the best you can with what is in front of you.
Hotel breakfast: Holiday Inn Express is not stellar in their options. Cereal, cinnamon rolls, bread of every kind, muffins, high sugar yogurt, biscuits and gravy, eggs, and either bacon or sausage. There was a fruit bowl found in the lobby.
What did I have? Eggs, breakfast meat, a piece of fruit, water, coffee. One morning, I had a Chobani yogurt that I brought.
Drinks: I feel like I couldn't get enough water while I was traveling! My water bottle was always with me.
Lunch/ Supper: Various restaurants. I'm good at ordering off the menu. Usually a salad with protein in it, light on the dressing. Iced tea or water to drink. I usually look for basic things like a meat main dish with veggies on the side if I'm not getting salad.
Snacks: I brought loads of healthy snacks to the hotel. Veggies, fruit, cheese, yogurt, nuts. Easy to grab and go.
We attended a family funeral where the food was catered in. Luckily, there were basic meat options and veggies. Corn, potatoes, and dessert were the things I "sampled" and tried to keep small portions. In a time of sorrow, it's easy to turn to food for comfort.
After days of this nutrition, I was ready to be home and in my own cooking zone. Even though I thought I did a fair job of eating while away, I felt disgusting. I felt like I had gained five pounds of fluid and had digestive problems. I've been in the detox zone for a few days now, eating fresh fish, cooking from scratch, and in no hurry to eat out anytime soon.
Whatever life throws your way, do the best you can with what is in front of you.
Sunday
FIT Community
I've had the opportunity to be a part of the Destination Medical Center initiative here in Rochester, MN. In a nutshell, the vision is to make our city one of THE places to come to not only for medical care (Mayo Clinic), but be attractive to outsiders as a healthy, active hot spot with all sorts of wonderful things to do and see. I'm part of the health and wellness aspect of it all.
One of the questions we are asking ourselves is, "What makes the fittest cities in America (or the world) the fittest cities?" FYI- the "Fittest City" for the past three years in the USA was Minneapolis/St. Paul, which is just an hour north of us! If you read the lists of the top cities, there aren't any big wow factors or secrets about them. In fact, we already have a lot of the amenities that those cities do, just on a smaller scale.
For example, there are awesome bike trails in our city. Great "green spaces" and parks every few blocks. Our city is clean and attractive to be outside. There is a great farmer's market here that runs three out of the four seasons. These are all things that are listed in the "top" cities. The difference? Those cities have been more successful in getting their residents to use what they have. I think that our city needs to motivate those who live here to get out and use what we have here to get healthier and more active.
Oh sure, we could probably add more things here for excitement....to draw more crowds. One point I'd like to make as a fitness professional is that you can have all the shiny attractions in the world, but if people aren't motivated to use them, they won't make a difference in anyone's lives. What is attractive to the masses? Fun, easy, not intimidating are some things that I think of.
So, what would you like to see in your community that would inspire you to lead a healthier life? What would motivate you to use it if you had access to it?
What does your ideal FIT community look like?
One of the questions we are asking ourselves is, "What makes the fittest cities in America (or the world) the fittest cities?" FYI- the "Fittest City" for the past three years in the USA was Minneapolis/St. Paul, which is just an hour north of us! If you read the lists of the top cities, there aren't any big wow factors or secrets about them. In fact, we already have a lot of the amenities that those cities do, just on a smaller scale.
For example, there are awesome bike trails in our city. Great "green spaces" and parks every few blocks. Our city is clean and attractive to be outside. There is a great farmer's market here that runs three out of the four seasons. These are all things that are listed in the "top" cities. The difference? Those cities have been more successful in getting their residents to use what they have. I think that our city needs to motivate those who live here to get out and use what we have here to get healthier and more active.
Oh sure, we could probably add more things here for excitement....to draw more crowds. One point I'd like to make as a fitness professional is that you can have all the shiny attractions in the world, but if people aren't motivated to use them, they won't make a difference in anyone's lives. What is attractive to the masses? Fun, easy, not intimidating are some things that I think of.
So, what would you like to see in your community that would inspire you to lead a healthier life? What would motivate you to use it if you had access to it?
What does your ideal FIT community look like?
Wednesday
Goal City-- drive straight through or take pit stops and detours?
I've blogged about setting goals, moving forward in your fitness journey, and just plain deciding what you want in your life. This is a check-in post to see if you've not only decided what you want, but thought about the plan that will get you there. WHAT are you doing? How will you get there?
Imagine yourself getting ready to drive on a long trip. Your destination is "Goal City." You've got your map and have planned out the best route to get there. What are you bringing with you-- supportive people in your life? When you run out of gas, what will you put in the tank to ensure safe travels?
I bet you would hope to travel to Goal City in good weather, with no hitches or glitches along the way. You'd like to travel lightly because extra baggage just weighs you down. So, you get in the car and turn the key.... You are full of energy and excited to get going on this journey!! Are you planning to drive straight through to Goal City with nothing stopping you? Or will you have to make a few pit stops or deal with detours?
Ok, ok, so you get that I'm talking about your own fitness journey. It's a little cheesy, but it gives you a visual anyway. I wanted to reassure you that it's okay to have to make "pit stops" or take detours along the way toward your goals. What matters is that no matter what, you get back on the road and get going again.
Have you spent the last month hanging out in your chair for great lengths of time or napping more frequently? Feeling sluggish and just want to do nothing? I'm here to tell you that it's real life you are facing. Take your few days of that....take your "pit stop"....maybe you just need a re-charge or are going through a tough time. BUT, then, pull yourself back up and drive straight through until you need to take a break again.
I think you can do both and still arrive at Goal City. When you get there, get the map out and choose another course....another destination. Get going!
Imagine yourself getting ready to drive on a long trip. Your destination is "Goal City." You've got your map and have planned out the best route to get there. What are you bringing with you-- supportive people in your life? When you run out of gas, what will you put in the tank to ensure safe travels?
I bet you would hope to travel to Goal City in good weather, with no hitches or glitches along the way. You'd like to travel lightly because extra baggage just weighs you down. So, you get in the car and turn the key.... You are full of energy and excited to get going on this journey!! Are you planning to drive straight through to Goal City with nothing stopping you? Or will you have to make a few pit stops or deal with detours?
Ok, ok, so you get that I'm talking about your own fitness journey. It's a little cheesy, but it gives you a visual anyway. I wanted to reassure you that it's okay to have to make "pit stops" or take detours along the way toward your goals. What matters is that no matter what, you get back on the road and get going again.
Have you spent the last month hanging out in your chair for great lengths of time or napping more frequently? Feeling sluggish and just want to do nothing? I'm here to tell you that it's real life you are facing. Take your few days of that....take your "pit stop"....maybe you just need a re-charge or are going through a tough time. BUT, then, pull yourself back up and drive straight through until you need to take a break again.
I think you can do both and still arrive at Goal City. When you get there, get the map out and choose another course....another destination. Get going!
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