Category: Inspirational Stories

How do you measure weight loss success?  Sometimes the best way to measure success is how you feel.  Tosha Y has lost weight and inches but the way she measures success is how she feels.  Tosha works hard every day and continues to lift heavier and heavier.  In the process I’ve watched her body change.  She has gotten stronger and toned as a result of her consistency.

So Tosha have you tried to lose weight before?
Yes, I have tried I’m sure almost every weight loss product that is on the market today, and was able to lose a few pounds, but was in no way close of being fit! After the products were stopped the weight came back.

What made you change your focus from weight loss to getting fit?
I wanted to do more than just lose weight, I wanted to get in better shape. I had no energy and started experiencing aches and pains in my joints. Just doing everyday chores were difficult.

What’s been the toughest challenge so far during this time?
Time.  I have days when I get busy & say ” I’m not going to workout today, I will work out tomorrow and before I know it, a whole week has gone by. You must make working out a priority and part of your daily routine.

How do you measure weight loss or fitness success?
I measure my fitness level by the way I feel.  My energy is so much better!  I Honestly couldn’t tell you how much weight I’ve lost, I stopped getting on the scale, but I can definitely feel it!  I can work all night, clean house, come to boot camp and then do a hour of Cardio! There is no scale that can measure how great that feels!

Do you have a diet strategy?
Yes.  I stopped drinking sodas and tea, I now only drink water! I also try to watch my carb intake and eat more vegetables and lean protein.

What are some of your favorite foods?
I love Mexican food, a good steak and salmon.

What is your favorite type of training?
I used to love Cardio, but now I like anything that is going to challenge me. I like weight lifting and running because it challenges me!

Do you have any advice for someone contemplating getting fit and losing weight?
Since I’m still on my journey, I’m in no way close to being in shape, I would say just START! Once I started building up strength and muscle and the endurance that I have right now, there is no way quitting is even an option!

Tosha is a great example of how to measure fitness success without a scale.  Getting fit not only gets you healthy, helps you lose weight, but also makes you feel better.  Thanks for sharing your weight loss story Tosha.

Inspiring Others To Take The Challenge,
Jeff

Sometimes there’s more to getting fit than just losing weight.  Sometimes you may just want to get strong!  Meet Linda W the strongest lady at Boot Camp pound for pound.  Linda has been attending Boot Camp for approximately a year and she has blown up the dead lift.  She currently dead lifts 205 lbs. and could probably lift more.  In the process she has built muscle, gotten stronger and positively changed her body.

So Linda I could tell the first day you dead lifted that you had done this before.  Can you tell us about it? 
Yes, I use to weight lift in my 20’s.   I got married and started having a family and gave up on my lifting.  After turning 40, I starting gaining weight slowly. I tried every diet there is out there, from Jenny Craig, weight watchers, 17 day diet, I can go on and on with the diets. I would lose 5 lbs and gain 10, I was lacking in exercise and had no motivation to get out and do anything.

Did something specific happen that caused you to start training again?
Getting older has made me realize I need to be as healthy as I can get.  I want strong bones and health to take me into my later years.  I don’t want to be one of those people who fall and break a hip.  My goal is to be at my physical best by 60, I only have 3 more years to get there.

Do you have a favorite type of training?
I love weight lifting, it is challenging for me to see how much I can lift.  I also run with a friend, but I do not like running for long periods.

What have been some of the toughest challenges for you so far?
I find the weight loss for me and other ladies over 50 is very hard.   Even now with working out since October the weight for me as not been that much.  I have seen a lot of change in my body size.  I’m one of those people who carries their weight all over, from head to toe.

What can you tell me about your diet strategy?
I typically have 2 egg omelet for breakfast or a Greek yogurt with granola on top.  For lunch I love to eat a grilled chicken on a salad.  I use lettuce, carrots, cucumbers and tomato’s.  For the dressing I just use balsamic vinegar.  For dinner, I have a meat and vegetables, either steamed or grilled.  Oh and I have 1 Dr. Pepper a day.

Do you have a favorite meal?
My favorite is Chicken coated with Parmesan cheese, fresh green beans, or frozen when they are not in season and beets.  I typically have to cook my family, some pasta, potatoes or rice to go along with the chicken or they think they are being abused.

How do you measure fitness/weight loss success?
I measure my success, by not giving up on my exercise and sticking to eating properly.  That doesn’t mean that I don’t cheat once in a while, because I do, but I pick up and do the best I can the next day.

Do you have advice for people contemplating starting a fitness journey?
I would tell them to never give up on getting fit.  It gets harder and harder the older you get.  Also, don’t get discouraged when the weight doesn’t fall off as fast as you think it should.  If you eat properly and work out, you will see changes in your body and it will all be worth it.  I have.

Seeing your scale weight decrease is the Holy Grail for most people on a weight loss journey, however I encourage everyone to look at things other than scale weight.  Don’t measure fitness and health success by a number on a scale.  Measure success by how strong you become, measure success by how well you move, measure success by how your clothes fit.  Most important is measure success the way Linda W does, measure it by each day you work hard in the gym and by each meal you eat the right type of food.  Thank you Linda for sharing YOUR story!

Inspiring You To Take the Challenge,
Jeff

So Linda was there something specific that made you adopt strength training as a part of your program?
Yes.  I was using walking as my exercise for the previous 2 years. I was walking 3-4 miles 3 days during the week and much longer on the weekends, depending on training for half marathon or other races.  I was maintaining my race times, but not losing any weight and staying the same size.  It didn’t seem right.

Has strength training improved your performance?
Yes.  I shaved 15 minutes off my half marathon this past March!  The walks I do the mornings I don’t go to Boot Camp have a much better time.  (I either go to Boot Camp or walk so I wake up the same time each morning)

How important is diet to your training?
VERY IMPORTANT!!  I really didn’t start losing the weight until I embraced the Meal Plan.  That was after 3 months of strength training and I was gaining muscle but not yet losing weight.  It was very life changing for me (and my grocery list!).  My husband and I call it a change to our eating lifestyle instead of “diet.”  Using that perspective and not “banning” anything has helped to stay on track as we don’t beat ourselves up if we have an occasional piece of cake or something.

Did you think diet could make such a big difference in your performance and weight loss?
No, I did not.  But losing 35 pounds in 5 months and keeping it off now for 4 months is awesome for me!  I really liked that I lost 1 to 1.5 pounds a week so it was gradual and makes me think I’ll be keeping it off (as long as I stay away from those carbs, of course!).  I dropped 4 dress sizes and am transitioning my large shirts to mediums.  Of course, some of that is due to the sculpting of my muscles from the weight training.

I used to eat almonds by themselves, chocolate kisses by themselves, and raisins by themselves in large quantities at my desk and not really be satisfied.  Now I put them together (but use semi-sweet chocolate chips instead of kisses) of one cup each per the trail mix recipe and one or two handfuls satisfy! I couldn’t believe the difference it made to eat them together like that.

And I can’t believe how my taste buds are changing to actually like vegetables!  It’s a challenge to find new ways to cook them and to even discover what some vegetables are (my daughter helps a lot in that department!).

What kind of support system do you have?
I couldn’t do either the training or food plan without my husband’s support.  It helps that he gets up a few minutes before I need to (he has to be at work at 6) and that he has embraced the new meals we plan for each week.  (Jeff’s barbeque chicken pizza recipe won him over and it is rare when it doesn’t make it in our list of meals planned each week.)

I’ve passed my one year anniversary now of strength training and feel healthier (besides the weight and size loss).  There’s a difference in my day when I occasionally skip the training or walking.  I don’t feel as energized or get as much accomplished. That is an inner support system that gets me up in the morning because, when the alarm goes off, I think I can sleep in an extra hour but is it really worth it?  And the answer is, Get Up!  That is more worth it!

Also, I have friends and made new friends at the time slot I usually go to.  If I miss, I’m asked why just like I ask them.  We all like seeing each other there and new faces, too!

Can you physically do things now that you couldn’t do prior to strength training?
Yes.  I can lift a box of paper onto the cart now (I think there are 10 reams in a box).  I can also push the cart with 5 boxes of the paper instead of just 3.  My upper arms have always been weak and shapeless but now they have defined muscles.  When they started to shape and I would brush against one, I couldn’t help making my family laugh by making comments out loud about the fact I had muscles there.

Also, I was really scared of the dead weight bar when I first started.  Now it is so easy to get on my shoulders to add weight to my squats or to use the right position and my hips to lift the bar correctly.

Do you have any advice for people thinking of adding strength training to their walking program?
Yes.  Do it!  You will be surprised at what muscles you are not using when walking.  Also, if you walk at a fast pace like I do and experience constant pain in the upper hamstrings like I did, strength training really helps.  My upper hamstrings still let me know they are there, but only occasionally.  That is one side benefit you wouldn’t even think of!

I would like to thank Linda B for sharing her fitness story with us.  I hope everyone looks at her story and see’s two important things.  There is more than one way to get fit and food matters.  I look forward to sharing more of YOUR stories in the future, because YOU guys are the ones who inspire me everyday.

Inspiring You To Accept the Challenge,
Jeff

So Sharon what specifically made you decide to improve your strength and get fit?  
I had high blood pressure and wanted to get off my blood pressure pills so I needed to lose weight and start exercising. I also wanted to be able to stay active with my three young grandchildren, and to overall just feel better physically.

So what did you feel like prior to beginning your fitness journey?
Like a couch potato and a slug! Slow moving, body aches, weak upper body and no energy.

How do you feel a year later?
I feel great! I have energy, I can get up and down from the floor so much better, I am off my blood pressure meds, and I have increased in muscle tone and strength, especially in my upper body.

What have you learned about yourself?
I’ve learned that age is just a number and exercise is a big key in how I can maintain my health and overall wellness.  It’s how you stay young!

What grade would you give your diet?
Probably a C.  Diet is something I need to work on.  It needs to be more important to me and I know I would see an even bigger difference in my weight and overall health if I buckled down and eliminated all the foods that contained the bad carbs.  I have good weeks, and then some bad weeks.

What kind of support system do you have?
The best ever, my husband Bob, who is controlling his diabetes with his diet and exercise! He is constantly trying to motivate me to eat the right way.

Can you physically do thing now that you couldn’t a year ago?
Yes, I can get up and down from the floor so much better, I can carry heavier items, including grandchildren and my endurance is so much better.

Do you have a favorite exercise and/or a least favorite?
No, not one favorite. I pretty much enjoy all of them and the diversity of them with the daily workouts.  Mountain climbers should be banned!

Do you have advice for someone who might be contemplating beginning and exercise journey?
Yes! Jump right in and start! Don’t be afraid that you can’t do it.

Special thanks to Sharon for sharing with us.  She is an incredible woman who epitomizes the fact you can do anything you want when you set your mind to it to include getting off your hypertension medication.  Whether you train with us at Boot Camp or train somewhere else I encourage everyone no matter your age, health or weight to begin or continue to strength train.  Your physical strength is the most important asset you have. Lose your strength and lose your quality of life.  Hope I see all of you moving weight and gaining muscle,

Inspiring You To Accept the Challenge,
Jeff

Did you try anything else prior to doing boot camp? 
Yes, I tried several different types of workouts over a 2 year period (workout dvds, gym membership, running). I could not seem to stay motivated with any of them. I struggled to find something that would keep me motivated and I would enjoy doing.

What did you feel like prior to beginning your current fitness program?
Before starting at Expect Results Fitness I was tired all of the time and overweight. I would go straight home after work and just be exhausted. I was tired of feeling that way.

How do feel now?
Now I go home after a good workout and feel energized. I am happier with myself physically and mentally.

What have you learned about yourself through your fitness journey?
I have learned that I am stronger than I ever have been. Anything is possible when you put your mind to it and work hard.

Do you have a favorite exercise?  Do you have an exercise that should be banned?
My favorite exercise is battle ropes. I used to hate them in the beginning!  My least favorite is jump rope.

What grade would you give your diet and how important has diet been in your weight loss journey?
I would give my current diet a B.  Weight loss is 80% diet and 20% exercise.

What kind of support system do you have?
I have several friends and coworkers who attend Boot Camp and have made several new friends as well. Working out with great people makes it motivating and enjoyable and part of what keeps me motivated to continue training.  It’s like family.

Are you physically stronger and capable of doing things now you couldn’t before?
If you asked me when I first started if I could squat with 85 lbs I would have called you crazy. I remember squats alone were so difficult.  I think I have come a long way with my strength and plan to continue progressing.

Do you have advice for those contemplating starting a fitness journey?
My advice would be to set small goals. Start off with a small goal and once you reach that set another one. You will be able to keep focused on these goals easier than one big one.

I would like to thank Cheryl for sharing her thoughts and story with us.  If you are having trouble staying motivated find a friend or co-worker that shares similar fitness/health goals.  Help each other get to workouts and eat right.  Its always easier to stay motivated when you have an accountability partner.  In addition, focus on improving fitness and strength rather than concentrate on a scale weight.  You have total control over your performance every day, focus on performance and weight and inches will take care of themselves.

Inspiring You To Accept the Challenge,
Jeff