|Posted on June 22, 2018 at 1:50 PM|
Note: If you are concerned in any way about your knees or other health conditions, check with your doctor before doing this workout!
|Posted on October 12, 2013 at 10:45 AM|
A little over a year ago, my client, Laura Meidinger, contacted me about fitness training. She is 51 years old, 5'2, and a year ago, weighed about 190 lbs. She had just quit smoking a few weeks before, and decided it was time to change her life. She wanted me to help.
Laura had never really focused on exercise or diet. Like many people close to her age, she ate and drank what she wanted. As with most people, it finally caught up with her.
As part of her plan, we started with her diet. To change her old habits, we decided she should try the juice fast I recommend on my juice fast page. Neither Laura nor I had any idea how long she would last on the fast, but her intention was to go at 30 days. She made it an amazing 24 days! During the fast, she lost just over 16 lbs. More importantly, it helped her to reset her eating habits away from processed foods and too much meat.
When she was getting ready to end her fast, I came to her house and we fixed some meals from my website that would insure that she transitioned smoothly to a whole food, plant based diet. She had decided to follow my recommendations completely and see how she felt.
I never expected what happened next! She felt so much better as a result of changing her diet, she eventually decided that she would remain a vegan! I am not even completely vegan!
For her exercise program, we did cardio/respiratory stuff like biking and running. Mostly running, and not necessarily by choice in Laura's book! But she could see that it was helping so she pressed on with my encouragement!!
You could hear Laura coming for a long time before you saw her as she ran on the American River Bike Trail. Sometimes it was her laughter at herself you heard; sometimes it was her telling me how much she "loved" me as I made her run for the very first time in her life; and, sometimes, it was her "smoker's wheezing" breath you heard as she tried to run a few hundred feet.
After a few weeks of running we clocked her time at the American River College track at 12:20 mile. Not bad for a beginner!
After a year of training how is she doing?
Laura's medals so far...
Laura after the Santa Rosa Half Marathon...
Laura still wants to lose about another 10 or 12 lbs, but I wanted to share her inspiring story after 1 year to show it is possible to transform your life at any age or weight!
Don't worry...she will do it!!
I will keep you up to date with her story (and others) on my commercial Facebook page, Find me on Facebook, Get Fit with Monica!
|Posted on September 1, 2012 at 9:30 PM|
Terry on a search and rescue mission before weight loss
*Note: The positive results that Terry experienced were not simply due to his weight loss, but also because he chose a nutrient rich, plant based diet. Doing this gives him the fuel he needs to sustain a vigorous work-out routine.
My client, Terry, loved red meat. In fact, any kind of meat was good with him. If you said, "Terry, would you ever become a vegan?" he would laugh at the idea! Terry's typical day consisted of the following meals:
Breakfast: Three fried eggs, bacon, and toast with butter and jelly, or doughnuts (and he always had seconds).
Lunch: Sandwich or leftovers from his previous dinner until he was full.
Dinner: A big steak, chicken, or pork; a loaded potato or other starch and bread; and very small portion of vegetables (he hated vegetables.). He rarely ate fruit—maybe an apple a week.
Evening: Lots of red wine (on weekends, any type of alcohol) and ice cream or yogurt.
Not surprisingly, at 62 and after years of eating this way, Terry weighed 231 pounds, had an overall cholesterol reading of 249, and was on several medications for both blood pressure and heartburn. As for exercise, Terry had been active in the past, but was not doing much now. His poor diet had pretty much taken over his body, and he certainly did not have the strength to exercise. But the defining moment came for Terry when he was diagnosed with gout, a form of inflammatory arthritis, in his big toe. Apparently this can be quite painful, and Terry found himself essentially crippled by the gout and unable to go to work.
This down time, and the subsequent loss of work, afforded him the time to research his gout problem. The advice that kept coming up in his research was to change his diet to plant-based foods and stop eating red meat and alcohol, especially red wine.
Terry, being a strong-willed individual, decided to commit to a purely plant-based diet. That meant no meat, dairy, eggs, or cheese. He also decided to quit drinking alcohol for health reasons.
Terry and his girlfriend, Brenda before weight loss. BTW...Brenda later lost 7lbs (on a 4'11 frame) just by participating indirectly with Terry's new eating habits!
Terry was also inspired by the health results of another client of mine, Bob Browning, Terry's boss, who was achieving improvements to his health through diet and exercise. Terry and Bob would swap stories about the changes in their diets and lifestyles and tease each other when they caught each other eating cake or candy. (In fact, Bob was starting to see changes in the health of the employees throughout his company, and these employees attributed some of their changes to his example.)
Terry (after weight loss) and Bob. Terry's boss, Bob, was one of many inspirations along the way for Terry's transformation. (See Bob's Juice Journal on my Client Juice Journal page)
Now Terry's typical day consists of the following meals:
Breakfast: An apple, banana, grapes, and nuts or a cup of oatmeal or quinoa.
Lunch: Nuts, fruit, and a salad maybe consisting of spinach with seeds, tomatoes, avocado, onion, garlic, and balsamic vinegar half mixed with a store-bought vegan dressing.
Snack: Nuts and/or fruit
Dinner: A couple of vegan tacos made from plant-based ingredients or a portabella mushroom burger with sweet potato fries, almost always accompanied by another salad and some fruit.
The real kicker to Terry's story is not just the drastic change in his lifestyle, but how in an amazingly short time period Terry saw results. Terry changed his lifestyle in April 2012, when he weighed 231 pounds and had gout. Now, as of August 28, 2012, he weighs 189 pounds. His gout symptoms have almost disappeared, his cholesterol is now in the healthy range of 181 (tested July 31, 2012), and he is completely off all medications!
What about exercise? Terry started walking to work in April 2012, after he changed his diet. Then, inspired by my client, Bob, and our workouts at American River College, he began to run the track instead of simply walking the track. He could barely make it around one-quarter of the track without stopping when he ran instead of walking. However, he kept pushing and soon was running a consistent 14-minute mile. He kept plugging away at his running and now? He can run 7.3 miles in about 1 hour and 12 minutes! He recorded a 9:22 mile during our last run, and an average of 10:07 overall on a 7.3 mile run!
Terry after his weight loss giving my business a plug!
Terry often complains to me that he can't do something, but he pushes through somehow. He has not been without pain; changing this fast does not come without a few problems. For example, he had a calve problem, and it cut into his running. However, I got him to slow down a bit, do some yoga, and incorporate other therapeutic remedies into his routine, and then he achieved the 10:07 time on the 7.3 mile run—his best ever run time! And, just a few days ago we recorded a 8:55 mile! Not bad for a man who could barely run a ¼ of the ARC track a few months ago!
I wanted to write this story about Terry because it so clearly demonstrates the power of how a person can transform their life when committed to exercise coupled with a healthy, plant-based diet. Many people question whether they will feel healthy, and strong if they eat nothing but plant based foods. Terry is a good example of someone who made the change and achieved phenomenal results. He now says, “I feel grateful for getting the gout because it lead me to change my lifestyle.”
Not everyone will see results this quickly, or choose to eat only plant-based foods, but the main objective is to move yourself toward a healthier lifestyle in a manner that you know will work for you on a permanent basis.
Two of my star clients!
|Posted on February 22, 2012 at 2:00 AM|
The new and improved Kris above!
Kris has been my client since last November. She started just before the holidays. What a time to start in with a personal trainer! She was determined to lose weight, and decided to give me a call after coming across my business card. We met, she paid the money, and now, there was no turning back!
She tried Nutrisystems, calorie counting, and even lost 20 lbs on her own. The problem was, it did not stay off, and she didn't feel that she looked, or felt, as good as she does now. So far she has lost approximately 35 lbs (and counting) even with the muscle gain! The difference now? Muscular, cardio development and an overall balance of proper nutrition, and a well rounded work-out routine. AND, last but not least, a desire to achieve specific goals!
Kris did have a weight loss goal, but in addition to that, she wanted to be able to feel good when taking a picture; go on vacation, and not have to diet before going on vacation, but instead, enjoy her vacations in a healthy and fit body. I found out what her goals were, set up a plan to get there, and made sure she knew that canceling was not an option. In other words, she had to make this one of her first priorities. And that meant not just working out when she was with me, but doing it on her own, and using my website to help with nutrition ideas.
When we first started there were quite a few obstacles for Kris, but nothing more than what most of my clients experience. For instance, many clients experience nausea when they reach their physical threshold. In the beginning, she experienced this right away during our plyometrics portion of the workout. NOW? It is rare for her to experience nausea during a workout! And believe me, I push her hard!
Another example was her running ability. One of her goals was to become a better runner (she was a good runner before she had children several years ago). She could not even run a mile without stopping. NOW? She can run 10 miles! And, her best time (so far) 8:16 mile!
In approximately 8 months, Kris has accomplished the following;
- Loss of 35 lbs (and still going)
- She is now a good runner, and hill climber. She actually increases her speed on the hills (and working on becoming a phenomenal runner for a 41 year old)!
- She is developing beautiful muscle tone (I can see it moving when she is doing those push-ups!)
What makes Kris a great client for me? As a trainer, it can be almost as discouraging for us as it is for the client when they don't succeed.
It is pretty obvious personal training is not one of the highest paid industries, and most trainers are doing it because they really want to help people (at least the good ones). Usually because we ourselves have experienced some type of life changing event that was the result of physical fitness improvement.
So when our clients actually apply our methods and succeed, it can be almost as gratifying to us as it is to our clients. We are working toward the same goal.
The keys to Kris' success;
-Once Kris wrote the check she said to herself, "I am not going to just throw this money away, I am going to use it to my best advantage!"
-She set up an appointed time 3x per week, and stuck to it. I can count on one hand how many times she has had to miss an appointment, and usually she lets me know days or even weeks in advance if she is going to have to miss.
-She does her "fitness" homework
-She does her "diet" homework (This means following my suggestions:) and figuring out which ones work for her lifestyle)
-She does not let a "plateau" get her down. Sure, she feels bad when she does not make a set target or goal when she wants to, but she gets over it, and we work on ways to get her through the inevitable plateau. Patience and steadfast determination is the key!
-She gave herself enough time to do it in a healthy and safe way to avoid overdoing it too soon, or risk getting injured, and as a result, have to quit.
I thank Kris for letting me share her story as I truly believe it can help others who face the same challenges Kris has faced. You may contact Kris @firstname.lastname@example.org. Or, post a comment below, and I will make sure Kris reads it.