Month: September 2017

The real secret for you to maintain a consistent fitness routine is putting it in your schedule and treat it like any other meeting you won’t miss.  To be consistent you must make it a part of your day like brushing your teeth or eating.  Today I want to introduce you to a great guy who did just that and it’s made a huge difference in Mike’s fitness and weight loss pursuit.  Take a quick read; this is Mike’s fitness story!

How long have you been exercising consistently?

10 months

What influenced your decision to get dedicated and be consistently active?

I saw the success that my wife was having and she pushed me to go and try it out.

How much weight/inches/jean sizes have you lost and what are the changes you’ve seen in yourself?

Since my highest weight, I have lost about 50 pounds.  I can also notice a huge difference in strength

What is your favorite thing about Boot Camp?  What Exercise most scared you at first?

My favorite thing about boot camp is the motivation and everyday is a different exercise.  The exercise that scared me at first was shadow boxing on Fridays.

Can you briefly tell me why you continue to do Boot Camp?

I continue to come to boot camp because I continue to see progress to overall better health.

What are some of your biggest barriers to staying active and how do you overcome those barriers?

My biggest barrier to staying active is finding the time in the day.  I overcome this by purposely not scheduling anything for the time that I go to boot camp. 

Since becoming consistent with your exercise, what’s the biggest change you see in yourself physically and mentally?

The biggest change that I see would be becoming stronger physically and mentally being willing to push myself harder on certain exercises.

How would you classify your current eating habits?

I just try and watch what I eat and don’t overindulge.

Do you have a specific diet/eating strategy that you follow?

I try to eat a larger breakfast, smaller lunch, and something healthy at night.

Do you have a favorite go to healthy meal or food?

Grilled Chicken Salad

Do you have advice for someone contemplating starting a fitness/weight loss journey or advice for someone struggling to stay motivated?

Don’t be scared!  Everyone at boot camp is friendly and is willing to help out.

I want to thank Mike for sharing his story with us today and want to hammer home a few great points Mike made in his story.  First, like I said at the top if you want to be successful at getting fit or losing weight you must schedule your fitness time and not let anything interfere.  You must make it a priority.  Second, don’t let fear prevent you from attending Boot Camp or any other fitness program that will help you get results.  Everyone’s pursuing the same goal and would love to help you and see you succeed.  The real key to weight loss is your diet.  You must pay attention to everything you eat to include serving sizes.  If you’re serious about losing weight and keeping it off nothing is off the table (count your carbs) but you must be careful to watch serving sizes and not over indulge.  You can do this just like Mike, take action and get started TODAY!

Consistency is the key to being successful with any endeavor.  Your health is no exception.  If you want great health you must consistently work on habits that build great health.  Today I want you to meet one of the most consistent, hard working and determined ladies I know.  Jodi has consistently attended Boot Camp for 2 years and in that time she had gotten stronger, dropped inches and improved her health.  This is Jodi’s fitness story!

How long have you been exercising consistently?

My TWO year anniversary at Expect Results fitness is this month!!  I have also always been a walker. I love a good, brisk walk.

What influenced your decision to get dedicated and be consistently active?

I really wanted to get stronger.  I wanted to strengthen my upper body and core. I was almost 50 when I joined ERF, and was beginning to feel my age. I just didn’t feel as confident and steady as I used to.  I want to be sure I stay fit and strong as I grow older.

How much weight/inches/jean sizes have you lost, how much stronger are you and what are the changes you’ve seen in yourself?

At first I dropped about 10 pounds, and a few inches.  However, I have added some of the pounds back. I know some of it is muscle, but some is that unwanted weight. I battle the carbs in my diet.  My strength has improved so much! I am lifting more than I ever thought I could. My clothes fit so much better.  And what a boost of confidence I have gained!

What is your favorite thing about Boot Camp?  What Exercise most scared you at first?

I love walking in and having a planned workout.  And it doesn’t matter what class I attend, I love the people.  ERF is such a great place to work out.  Dead lift probably intimidated me the most, but now it challenges me the most. I think I started at 75 pounds, and now I am lifting 145 at most.

Can you briefly tell me why you continue to do Boot Camp?

I have great support and encouragement at the gym, and I am having success and seeing results.

What are some of your biggest barriers to staying active and how do you overcome those barriers?

I think the biggest barrier was just getting started, but now it is a great habit. I cannot stand to miss!!!

Since becoming consistent with your exercise, what’s the biggest change you see in yourself physically and mentally?

I have definitely improved my overall strength. I feel so much better physically and mentally.

I feel better in my clothes.  And again, I have had a great boost in my confidence.

How would you classify your current eating habits?  (Great, Good, Bad, or Ugly)

I think my eating habits are good. I do enjoy eating a variety of foods, including occasional desserts (sometimes often). But at least I am working out and trying to monitor my diet.

Do you have a specific diet/eating strategy that you follow?

I try to eat more proteins, vegetables and fruits and practice portion control.  I try to limit my breads and sugar.

Do you have a favorite go to healthy meal or food?

Baked chicken and roasted vegetables.

Do you have advice for someone contemplating starting a fitness/weight loss journey or advice for someone struggling to stay motivated?

Find something you enjoy, stick with it, and find a buddy to join you. Join ERF, and go as much as you can!

I want to thank Jodi for sharing her story and insight with us.  Three things I want all of you to make sure and take away from her story.  Improving physical strength improves confidence.  If you’re a lady and have never lifted weights I encourage you to give it a try.  You will not believe the confidence you gain both physically and mentally form being physically strong.  Number two, the biggest problem for many people contemplating starting and diet and exercise program is getting started.  Don’t procrastinate; the time for change is now!  Stop reading right now and do 20 squats!  See you’ve started now get consistent.  Number three, find a friend that needs your support and help each other.  It’s easier to obtain a goal as a team.  Grab a friend or three and be accountability for each other.  You can do this and we would love to help!

Physical set backs are one of the top things that derail fat loss goals.  This tenacious lady would not let a sprained foot early on in her fitness journey stop her progress.  She would strap on her boot and come to boot camp modifying anything that she couldn’t physically do because of her foot.  Due to her never quit attitude and her commitment to diet she has quickly seen some incredible results.  This is Jennifer’s story!

How long have you been exercising consistently?

Approximately 3.5 months

What influenced your decision to get dedicated and be consistently active?

To feel better, feel more confident and to increase energy so I can keep up with my teenagers.

How much weight/inches/jean sizes have you lost?

I have lost two jean sizes since starting boot camp.

What are the changes you’ve seen in yourself?

I barely made it through my first week and now I can do 2 classes a day.  I am definitely more confident and happier.

What is your favorite thing about Boot Camp?

My favorite thing about boot camp is the people!  I love the energy and not knowing what we are doing each day.

What Exercise most scared you at first?

The row scared me the most, I thought I might fall. 

Can you briefly tell me why you continue to do Boot Camp?

I continue doing Boot Camp because it’s like come to see family every day. 

What are some of your biggest barriers to staying active and how do you overcome those barriers?

I would say time and my proximity to the gym.  I’ve overcome this by making it a part of my day both on my way to work and on my way home.

Since becoming consistent with your exercise, what’s the biggest change you see in yourself physically and mentally?

Mentally, I am more focused and able to handle stress better.  Physically, I am stronger, have more endurance and can make it through the day without being sleepy.

How would you classify your current eating habits?

Great!  I truly love the Keto diet/lifestyle.

Do you have a specific diet/eating strategy that you follow?

Keto

Do you have a favorite go to healthy meal or food?

Sugar free iced white mocha and low carb pancakes.

Do you have advice for someone contemplating starting a fitness/weight loss journey or advice for someone struggling to stay motivated?

Consistency and commitment are the keys.  Think of it as a lifestyle and don’t worry about the scale it doesn’t tell the whole story.  Don’t be fearful, try everything and modify as needed.

I want to thank Jennifer for sharing her story with us and want to point out a few things that might provide others with motivation.  First, Jennifer mentioned that she has currently lost 2 jean sizes and said not to worry about the scale.  If you’re working hard in the weight room your scale weight will not decrease the way you want it to but you will be improving the health of your metabolism and you will lose inches and jean sizes.  Second, she mentioned several times about the people being one of her favorite things about boot camp.  A strong support system that motivates, encourages and holds you accountable are important to success.  Find that encouraging support system.  Last, one of the best things you can do for your mental health is get active and get strong.  Current research tells us that the stronger you become physically the more confident you become.  Improve your physical strength to increase your mental strength, the two go hand in hand.  You have what it takes to meet any goal you want to set.  The real key is being like Jennifer and not let anything get in the way of you taking action every day!