expectresultsfitness

Hey,
Are people out there who will drag themselves out of bed at 5:30 in the morning to go to the gym and workout?  When I opened boot camp that was a question I had.  After two months the answer was YES!  The largest class of the day most days is the 5:30 class.  These people are some of the most disciplined people I know.  One of these folks is a fabulous lady named Kelly.  The first year I was open I could count on Kelly’s truck being in the parking lot waiting on my sleepy butt to open the door every morning.   As a result Kelly looks incredible and is super fit.  I asked Kelly if she would share her fitness story.

So Kelly how long have you been working out?

I’ve been working out for about 2 years.

What influenced your decision to start strength training and continue to be consistent?

I started gaining weight and running alone wasn’t helping.  I started going to boot camp and really enjoyed the people I met there.

What do you do to stay active?

I pretty much do boot camp.  However, I like running with my dogs when it’s nice outside.  We do long runs together.

What are some of the barriers you’ve encountered to staying active?

I don’t really don’t have any barriers because ultimately they are just excuses.  I don’t make excuses.  I recently switched jobs and I now miss boot camp on days I work 12 hour shifts.  However, on my days off I make up for it by doing multiple boot camp classes and running with my dogs.

How would you classify your eating habits?

My eating habits are good.

Tell us about your diet/eating strategy?

We my husband George and myself no longer eat fast food and very little bread.

Do you have a favorite go to meal?

I’ll try anything healthy.  I love cooking new things that benefit our health.  I really don’t have a favorite food or go to food.

Do you have advice for someone contemplating starting a fitness and weight loss journey or advice for someone struggling with motivation?

If you’re thinking about doing it, JUST DO IT!  Never quit and always remember why you started.  I’ve found it’s not that difficult to find someone to workout with, and working out with others helps with motivation.  Remember YOU ARE STRONG and capable of getting stronger every day.

I want to thank Kelly for sharing her story with us.  The things I take away from Kelly are three points.  Number one, discipline is the key to success and meeting goals.  Number two, there’s no such thing as a barrier only excuses.  Eliminate the excuses and you will reach your goals every time.  Number three, JUST DO IT!  Take action every day and work your plan.  If you don’t have a plan and goals, right now is the time to sit down and develop both.  Build your plan today and begin taking action!

Inspiring Others to Take The Challenge,
Jeff

Hey,
Most people don’t think about it, but if you don’t do something to improve your strength on a daily basis you slowly lose that strength.  Day by day you slowly get weaker and weaker not even noticing the effect until your asked to do something that requires strength and boom, you figure out how weak you’ve become.  Today I want to introduce you to a wonderful lady named Sheryl.  Sheryl works in the medical field and see’s first hand every day the effects on people when they lose strength and their ability to take care of themselves.

So Sheryl, how long have you been exercising consistently?

Almost a year, I began in October last year.

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

I have known for some time that I needed to be doing something for myself but fitting it into my schedule was a challenge.  One day my son said “mom, I bet you can’t do a cartwheel….” I thought nothing of it since I used to be able to do those no problem!  It was a wake-up call for me that my arms gave out and I fell.  I was shocked at how weak I had become without realizing it.  I decided then that if I wanted to grow older in the best way possible that I had to take better care of myself and that included becoming physically stronger.

What all do you do to stay active?  

I have always been a fairly active person and am up for almost anything when time permits but on a consistent basis I have to say yard work ( we have a lot of that ), and walking.  I also try to always take the stairs and get up from the desk at work and move around as much as possible.

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

Time and energy! There are always commitments whether work or family related that have to be balanced.  Another is energy; at the end of a long day it is so tempting to go home and take care of the dinner, family etc. and then just sit down.  I have just tried to think of working out as an extension of the workday that I must take care of and with that mindset I have been able to stay on track.

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

Physically I’m so much stronger. When I began I clearly remember how difficult it was. I have progressed throughout the year and little by little I have become stronger and have much more stamina.  Mentally I feel as though I’m doing something good for myself that just makes sense.  I work in the medical field and I see the impact that diet and exercise play in the quality of your life as you age.  I don’t want to be 20 or 30 years down the road and say I wish I had taken better care of myself.

How would you classify your current eating habits?

My eating habits are fairly good with a little bad mixed in with it.  I’ll just say there is room for improvement……

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

I really just try to make healthier choices on a more routine basis.  If I think “diet” I automatically feel that I’m depriving myself and want to eat more.  I just think of choosing more wisely and that works best for me.  I’m the same with working out, when doing sets I always count backwards because in some silly way that seems to put me closer to that goal of finishing.

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

I’m really trying to be conscious of getting enough protein these days so I try to add that to whatever I may be eating.  Favorites would include salads and any kind of fresh fruits and vegetables.

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

I hate giving advice, but I will say this.  The key to staying consistent comes down to three things.  1.  Make it enjoyable.  2.  Make it convenient to your schedule.  3.  Do something that will show you results from all your hard work. I want to thank boot camp and all its members for helping me improve my strength and my health.

I want to personally thank Sheryl for sharing her fitness story with us today.  It’s been a pleasure getting to know her and watching her improve her strength every day.  If you see that yourself or someone you love has lost strength and can’t do some of the things they use to do, introduce them to strength training and how fun and easy it can be.  You might even come to boot camp and find a bunch of friendly folks who love to help others achieve their goals.

Inspiring You to Take the Challenge,
Jeff

Hey,
Today I want to introduce you to Jerry.  Jerry is one of a kind and although I’ve given up on his diet he is one of the most fit and strongest at Boot Camp.  When I asked Jerry to tell his story he asked me multiple times if I was sure I wanted his story because his go to meal is and I quote “My go to meal is Denny s grand slam 2 bacon, 2 eggs, 2 toast and 2 hash browns.   Don’t forget the cheese in the eggs, the hot sauce, butter, jelly, and ketchup. UMMM.”  If you want the truth just ask Jerry, but be ready for an answer you may not like.

So Jerry, When did you decide to get fit?

A little over a year ago I was in the pool at OBU wrestling with a group of boys at church camp.  After a short period of time it became apparent I was going to lose.  Ha!Ha! I had to hide behind the women in the group for protection.  It was then I decided I needed to get in shape.  You know the whole “Rocky” thing, NOT.  One of the guys in my men’s group invited me to work out on base.  I’ve never really cared for exercise but thought I would give it a try.  Now I’ve been training at Boot Camp for more than a year.

How has consistent exercise helped you?

I’ve come to the conclusion that I don’t want to be small, just in better shape, stronger and have more endurance.  I have lost just over two inches in my waist and my wife tells me she notices I am leaner with more muscle definition.  Working out daily has increased my ability to sleep six to eight hours a night and lowered my stress and hostility.

Was there something specific that made you decide to get serious about your health?

Now that I’m closer to 50 than 40, I’ve noticed a lot of the older guys I’ve listened to my whole life are really suffering.  I’ve heard them say over and over “When I retire”.  Well, now that they are retiring, they are too fat or weak to do the things they were always going to do “when they retired”.  I pray every day that GOD will not take away the things I love to do.  GOD always meets us where we are but requires us to do our part.   Now, I’m doing my PART to get healthier and keep moving.

Tell me about your diet and don’t hold anything back?

As far as diet, that’s a laugh!!  I have tried to eat more salads and green veggies and cut out the extra sugar and sodas. Well maybe not the sodas so much.  I pretty much eat what I want, when I want, and I am not so much into portion control.  We eat buffet at least once a week and I love David’s double burger, all you can eat fries and an ice cream cone for desert.

What would you tell others who are contemplating starting a fitness program?

I can definitely tell a difference in my strength and ability, even though I haven’t lost much weight or gained a ton of endurance.  It is really important to me to “keep on keeping on.”  I’ve learned getting fit only takes a little time every day, but it’s important to be consistent.  Besides; like the title of my favorite story “What is Time to a Pig”.

I want to thank Jerry for sharing his fitness story.  Jerry gives all of us an important insight.  We all know those folks who have great plans for retirement only to see them unable to do those things when retirement finally arrives.  You have to do the work in your 30’s, 40’s, and 50’s to see reap the benefits in your 60’s, 70’s, 80’s and beyond.  I promise if God is willing I will still be knocking out squats and push-ups while leading Boot Camp when I’m 90.  In addition, I will continue to pray for Jerry’s diet and at least he does take his Turmeric.

Inspiring Others to Take the Challenge,
Jeff

Hey,

Today I want to introduce you to a very special lady, Laketa.  Laketa was one of my first boot camp members and early on we spent many mornings together just the two of us working out.  Looking at my 5:30 class today it’s hard to believe it was ever that small.  Laketa and her husband found out they were expecting their first child around September/October 2015-time frame.  Laketa continued to train right up to about two weeks before she delivered a beautiful and healthy little girl Eden.  Today I want to tell Laketa’s fitness/pregnancy story.

So, how long did you consistently exercise before becoming pregnant?
I’ve been exercising for number of years.  Being in the military, it’s part of my job to remain physically fit.  So I take it very seriously.

What influenced your decision to continue to work out even while pregnant?
Since joining Expect Results Fitness I’ve become stronger and faster which helped me with PT tests.  I didn’t want to lose everything that I had been working towards.  Initially I was just going through the motions, and realized that I could continue with the workouts, and modify the exercises if needed.  My goal was to exercise at least 4 days a week.  I knew that it was important to keep moving throughout my pregnancy.

What were some of your biggest barriers to staying active while pregnant and how did you overcome those barriers?
I love the 0530 boot camp class because it’s a great start for my day, and gives me energy throughout the day.  My first trimester, there were mornings that I started to feel nauseous or was too tired, but when I rolled out of bed and made the drive from Searcy I ALWAYS felt better.  With morning workouts, the most challenging part is getting out of bed, after that it’s easy because after a good workout you feel ready to conquer the day.  Another barrier was that my doctor didn’t want me to do any exercises after the first trimester, that required me to be on my back.  However, all exercises can be modified to accommodate pregnancy.

How did being fit and eating right impact your pregnancy/delivery?
Being fit and eating right helped me with every area of my pregnancy.  I didn’t have morning sickness, swelling, high blood pressure, or excessive weight gain because I stayed active.  Bootcamp helped me build endurance that I needed for delivery of my baby girl, Eden.

How has being fit impacted your post-delivery?
I’m so glad that I was able to stick with a fitness regimen because it kept my weight down.  Two weeks after my delivery I was back to my original size and weight, and recovered a lot faster than I expected.

Do you have advice for other expectant mothers or women who are planning to have baby’s in the near future?
Every pregnancy is different so listen to your body first; if something doesn’t feel right stop and seek advice from a medical professional.  Don’t be too hard on yourself if you are moving slower, lifting less weight, or can’t do all the exercises.  The important thing is continue being active and eat responsibly.  Staying healthy is the best thing that you can do for you and your baby.  Make it your goal to keep moving because it’s easier to maintain your fitness than trying to get it back.

What’s your next/future goals?
Now that I’m getting back to boot camp I plan on focusing on building back up my endurance and strength.  I’m looking forward to doing sprints, lifting heavy weights again, and building my core back up.

Laketa thanks for sharing your story with us.  You are an inspiration to expectant mom’s everywhere and just goes to show how important staying fit and strong is even when you’re pregnant.  We all look forward to seeing you and pictures of Eden when you get back to Boot Camp.
Inspiring Others to Take the Challenge,
Jeff

Hey,
I want to introduce you to a fabulous lady named Kristy.  Kristy has been attending Boot Camp consistently since February and has gotten considerably stronger and has lost close to 30 lbs.

So Kristy why did you start your fitness/weight loss journey?

I started working out because my daughter, Markell approached me and asked me to start going to boot camp with her.  I really felt that was her way to ask me to be healthier for my family and be active for my grandbabies.

What does your fitness routine look like?

I try to come do boot camp at least 5 times a week to stay active.  And I’ve taken up walking for about an hour at least 2-3 evenings a week.

What are some of the barriers you’ve encountered and how have you overcome those barriers?

Since I’ve been working out there are two major barriers.  1.  My work schedule doesn’t always cooperate.  Sometimes I work out of town or very early in the morning.  In those cases, I’ve committed to walking wherever I am and using the weight room at the hotel.  2. Finding a consistent workout partner.  I need accountability but my workout partner can’t always come as often as I do so sometimes I’m stuck motivating myself or hoping someone in class will help push me!  I’ve made some good friends just by coming to class and that helps!   I use social media as an accountability factor as well…I post pics, I put it out there that I’m doing this for myself and others just naturally support it and they help motivate.

Can you tell us about some of the changes you’ve seen so far in your short journey?

Since I’ve started I feel so much better.  Yes, I’ve lost some weight (almost 30 lbs.) and I’ve dropped 4 sizes but I also feel and see my muscle!  I am always flexing my arms and legs to show my husband how proud I am of the actual muscle lol!  I have a group of friends who meet once a year in January and I can’t wait to show them the new me…I’m shooting to be under 200 lbs. by January!

How would you gauge the current status of your diet?

My current eating habits are good…could probably be better but they were definitely a lot worse before I started this journey!

Do you have diet a strategy/plan and are there still things you’re working on?

I am trying to cut out bad carbs…no bread, pasta, rice or anything like that.  I pay attention to calories and sugar as well.  I am trying to stick to mostly protein and veggies.  I have actually adapted and learned to really like sauerkraut lol and stay as close to the food source as possible so I am trying to do that as well.  Portion control and eating from boredom are my problems…I’m still working on solving these problems!

Do you have a go to meal?

My go to meal is just chicken…when in doubt or family is eating something I can’t eat I just grill me up some chicken…I use either Cajun seasoning or lemon pepper.  It’s quick, easy, and flavorful!

Do you have advice for someone contemplating starting a fitness/weight loss journey?

My advice to others who are contemplating starting or not sure how to start would be JUST DO IT!!  Try something for a month before you decide it doesn’t work!  And I had to start slowly…if I had it in my head that I was “dieting”, I would’ve created a mental block and sabotaged myself.  So I had to start with the boot camp and establish my routine and then slowly work in the eating right.  I cut things out slowly so that I could establish a meal plan and develop some recipes that worked for me!  I LOVE food lol…I had to find meals I would still enjoy so that again I didn’t sabotage myself!  You asked me my ideal weight and I shot out a number but as I later said I am simply focusing on the “next 10 lbs.”.  It’s been many years since I’ve been under 200 lbs. so I don’t even know what to shoot for so I’m doing this to change my body, my energy level, and my overall health!  Not putting a number goal…just gonna keep working it and I’m certain I will continue to surprise myself and see what happens!!

That’s what worked for me…find what works for you and do it for yourself!!  I’m proud of the changes I’m making in myself and you will be too!

The take away from Kristy is three things.  First, stay committed to your goals and do something every day to move forward.  Even if your schedule is crazy find a way to do a 15-20-minute walk, do some push-ups and squats.  It’s not about how much you do it about building a habit and being consistent with that habit.  Second, celebrate the things you control.  Kristy is currently building muscle faster than she’s losing weight.  Don’t torment yourself with the scale, be proud of those guns you’ve built. Last, we all must follow our own course because no two people are the same.  Be happy with your journey and how YOUR changing

Thank you Kristy for sharing your story with all of us.

Inspiring Others With Your Stories,
Jeff