Month: December 2016

Hey,
Mike started training at Expect Results Fitness about a year ago.  In that time, HE has turned his health around.  The first day Mike came in, he told me his goal was to lose weight and get off his diabetic medication.  Guess what Mike has lost over 40 lbs and is medication and insulin free.  This is a tribute to his hard work in the gym and discipline to change his diet.  This is Mike’s story.

So Mike how long have you been exercising consistently?
I’ve been consistent for about 11 months.

What influenced your decision to get dedicated and be continuously active?
I wanted to take control of my health and diabetes and get rid of my medication and insulin shots.

What all do you do to stay active?
I do boot camp at Expect Results Fitness.

What are some of your biggest barriers to staying active and how do you overcome those obstacles?
I have the heart for people and give a lot of my time to others which means I don’t always take care of myself.  As a result, I’d let my health go and developed diabetes.  I had to change my thinking and determined if I wanted to continue to take care of others I had to take care of myself.  It’s been life changing!

Since becoming consistent with your exercise, what’s the biggest difference you see in yourself physically and mentally?
The biggest difference is how exercising relieves stress, helps me sleep through the night, and helps me with concentrations.

How would you classify your current eating habits? 
I have a great handle on my diet now.

Do you have a particular diet/eating strategy that you follow?
I eat under 50 grams of carbs and close to zero simple sugars.  I make sure I get plenty of protein and a ton of vegetables every day.  I find this keeps me full between meals and I do not crave anything.

Do you have a favorite go-to healthy meal or food?
Steak and cheese with chopped salad and vinaigrette dressing (Subway).

Do you have advice for someone contemplating starting a fitness/weight loss journey or advice for someone struggling to stay motivated?
I enjoy group exercise classes like the 5:30 AM boot camp I attend.  I would tell others to find a place where everyone encourages each other and builds each other up.  Expect Results Fitness is a positive environment and I wouldn’t go anywhere else.  The people in my class are the most awesome people I know.

I would like to thank Mike for the kind words about my business and I know the 5:30 AM class appreciates the compliments.  Mike’s story is a true health success story that shows how every person has the ability to take their health back.  The key is being consistent with exercise and being disciplined with your diet.

Inspiring Others to Take the Challenge,
Jeff

Hey.

Today, I want to introduce you to Melanie.  Melanie does everything it takes to get fit and stay fit because she knows key to fitness success has less to do with what you do and everything to do with how hard you work and how consistent you are with working out.  Melanie is Ms. Consistency and she knows how to crank up the intensity as well.  In addition, she doesn’t let injuries put her on the sidelines.  Instead she finds ways to work around those injuries and continue to work toward her goal.

So Melanie, how long have you been exercising consistently?
5 months I have been working out since May 31, 2016

What influenced your decision to get dedicated and be consistently active?
I had been a runner but due to complications from a surgery I had to stop. I gained weight and realized it wasn’t going to come off until I started getting active again.  In addition, I want to be a good role model for my grandchildren.

What all do you do to stay active?
I do boot camp Monday thru Saturday.  Until a foot injury I was running 3.5 miles on Monday, Wednesday, Friday, and hiking.

What are some of your biggest barriers to staying active and how do you overcome those barriers?
One barrier is being afraid to try something new or challenging myself to do more. I remind myself; everyone is new at one time or another and there should be no fear.  Time can also be a barrier and you must make health a priority.  I have also learned to say no to people that want to schedule events or appointments during my scheduled workout times.  I’ve made a commitment contract in my journal to run and be at boot camp on specific days and times.  I try very hard not to schedule anything on those days or during those times. If it is necessary to schedule a work appointment at that time I always make a commitment to work out at another time.  In addition, I’ve learned to like morning runs rather than evening runs

Since becoming consistent with your exercise, what’s the biggest change you see in yourself physically and mentally?
Physically my runs aren’t as hard as they were.  I have more physical strength than I’ve ever had. I used to feel mentally exhausted from work or other stresses; by exercising I can work out those stresses. I am also more focused and more regimented in daily activity.

How would you classify your current eating habits?  
My eating habits are not perfect or always where I want them to be. I struggle with sweets. I for the most part cook meals that are healthy and rarely eat out. I allow myself one cheat day per week in order not to deprive myself of the things I crave, but also try very hard not to go overboard on that day.

Do you have a specific diet/eating strategy that you follow?
No I do not. I eat as many veggies, fruits and proteins as possible and stay away from simple/processed carbs.

Do you have a favorite go to healthy meal or food?
Absolutely, ground turkey and sweet potato chili.  My favorite foods right now are sweet potato, butternut squash, ground turkey and finding recipes that combine them in soups with a Mexican flare. The spicier the better.

Do you have advice for someone contemplating starting a fitness/weight loss journey or advice for someone struggling to stay motivated?
My advice for someone contemplating starting a fitness/weight loss journey would be; don’t wait and don’t let fear stop you.  Make your health top priority. Another piece of advice is if this journey is one you start with a friend or family member do not let their commitment determine your commitment. Make a promise to yourself the commitment is first and foremost for you.  If the person you started this journey with quits, DON’T STOP!  To stay motivated, I suggest finding people at the gym who are just as motivated as you are and push each other to new goals. Find someone who will hold you accountable. I have made greats friends at Expect Results Fitness who hold me accountable, encourage me to do more and it makes me want to do it for someone else as well as myself.

Thank you Melanie for sharing your story with us.  I know you are an inspiration to your friends as well as your family.  Melanie shared some great take a ways that anyone can use.  First, make your health a priority and schedule that priority accordingly.  Second, its OK to have a treat day on your diet.  Being too stringent on your diet will lead to binges and then lead to feelings of defeat that sidetrack the whole process.  By giving yourself permission to have a treat day enables you to eat some of the foods you crave, but then get back on track the very next day with none of the guilt.  Third, finding motivated friends to help you on your journey is the most important piece of any fitness and weight loss process.  Since starting Expect Results Fitness, my biggest satisfaction is watching people build new friendships and helping each other achieve more out of life every day.

Inspiring Others to Accept the Challenge,
Jeff

Hey,
I want to introduce you to an awesome lady named Kathy!  Kathy is Ms. Consistency and rarely misses a day of boot camp.  As a result she’s seen incredible results in strength gains and losing those stubborn inches.  In addition, her fitness journey has impacted her daughter and has inspired her to lose weight and get stronger as well.

So Kathy, how long have you been exercising consistently?
I’ve been consistent for almost a year and a half.

What influenced your decision to get dedicated and be consistently active?
Last year I did an AdvoCare 24-day Challenge.  The results motivated me to step it up another notch to be healthier.   A friend of mine introduced me to boot camp.  I started going three days a week and eventually increased to six days a week.

What else other than boot camp do you do to stay active?
I work in the yard and around the house.  I occasionally go for walks and/or run.

What are some of your biggest barriers to staying active and how do you overcome those barriers?
One of the biggest barriers that I have staying active is being exhausted after a long day at work.  However, if I just show up for boot camp I feel so much better.  So showing up is the key.

Since becoming consistent with your exercise, what’s the biggest difference you see in yourself physically and mentally?  
The biggest difference I see physically is that I am stronger, I can wear a smaller size and that I have lost several inches. Mentally, I feel great.  I don’t like to miss class.

How would you classify your current eating habits?
My current eating habits are good most of the time.  However, if I want a piece of cake, then I have a piece of cake.

Do you have a specific diet/eating strategy that you follow?
I don’t have a particular diet/eating strategy but I do try to limit processed food and simple carbs.

Do you have a favorite go to healthy meal or food?
My favorite go to healthy meal is zucchini spaghetti.

Do you have advice for someone contemplating starting a fitness/weight loss journey or advice for someone struggling to stay motivated?
My advice would be just doing it.  Starting anything is mind over matter.    I will say if you are struggling to stay motivated due to a plateau, try an AdvoCare 24 Day Challenge.  It will jump start your metabolism and clean any junk out of your system.  It worked for me.

Not only is Kathy consistent but she’s also a hard worker that pumps up the intensity every boot camp session.  I want to thank Kathy for sharing her story and providing a few take ways.  Number one, it’s always easy to take the day off because you’re tired, but the truth is you will feel better after the workout.  Number two, never deprive yourself.  If you want a piece of cake have a small piece of cake.  Deprivation leads to binging and binging leads to more weight gain.  Number three, when you hit a plateau always keep your eyes and mind open to other things that may be able to help you bust through and achieve more.

Inspiring Others to Accept the Challenge
Jeff