Obstacle Push-ups

Amp up regular push-ups by adding either obstacles for your feet (ie. plyo-boxes) or your hands (ie. medicine balls).


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Motivational Moment

 

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Katherine's Transformation

MY STORY

At the end of August 2011 I felt like I had hit rock bottom. Physically speaking, I was so far from the person I used to be and wanted to be, that I didn’t know what to do. Four years prior, during my first pregnancy, my husband started running marathons and got really fit. Because of complications during that pregnancy, I was put on physical activity restrictions and couldn’t exercise. I gained 50 lbs and unfortunatly, my body held on to more than 20 of that after delievery. I wanted to lose the weight but it took almost an entire year after my daughter was born before I even felt like I was in a place where I could try to fit exercise into my life. I felt increased pressure from people who knew my husband, to be a runner like he was but the truth was, I couldn’t even run a quater of a mile without stopping and I hated it. My best friend and I signed up for a 5k and we ended up walking most of it because of me. After that, I stopped working out completely.

Right before I got pregnant with my second child, I started working out again, mainly in an effort to lose the extra weight from my first pregnancy, so I could be in better shape during my second one. At the time, a friend of mine, who I considered to be a crazy “exercise addict”, referred me to a personal trainer she had used before. I started going two times a week and spent a large sum of money to do so in the hopes that I could quickly lose all of the weight. But you know what? Although she was in great shape and very knowledgeable, she didn’t really help me at all. I dreaded going to my sessions with her, and I never understood what I was supposed to be doing or the purpose behind the type of exercises she was having me do. We never talked nutrition or about lifestyle changes. I would leave workouts feeling frustrated almost to the point of tears, and would be so sore that I wouldn’t do anything else until my next session with her. I continued to go because I wanted to lose weight, but I didn’t feel like I was benefitting from the sessions, and eventually I quit going.

I did lose about 8 lbs before I got pregnant again, but I attribute that weight loss to a change in my eating habits, not exercise. Soon after I lost those 8 lbs, I found out I was pregnant but also had some other major life changes occur that caused some extreme stress. Although I worked out more during my second pregnancy, I still didn’t have any idea how to properly exercise and found myself aimlessly wandering among the weight machines at the gym, doing random exercises here and there in hopes of making some progress. Guess what? I still gained almost 60 lbs before my son was born. In all honesty, there were other physical factors that played into that weight gain, including problems with gestational diabetes and the fact that my baby weighed in at over 10 lbs at birth. However, even after all was said and done, I was 40 lbs overweight and didn’t seem able to lose anymore of it. Complete frustration set in.

Growing up I was always a skinny girl who never had to watch or even cared about my weight. I ate what I wanted and never did any kind of formal exercise beyond dancing, which was my passion. I danced during middle and high school and weighed a steady 112 lbs all throughout my teenage years.

Even though I never worried about my body weight, I grew up very aware of my family genetics and the type of body shaped I was bound to end up with if I didn’t make some changes. I grew up with a mom who always complained about her weight, but never seemed to do much about it in terms of steady exercise or healthy eating. I knew I didn’t want my daughter to grow up the same way. I was constantly complaining to my husband about my post baby body and yet, I wasn’t committing to any steady exercise and I certainly wasn’t watching what I ate. I don’t believe in dieting. Diets NEVER work, and believe me, I’ve seen them all. Ironically, I used to work as a registered nurse at a medical weight loss clinic and I came across several patients who had tried every magic pill or diet plan out there. From the Hollywood Cookie diet to Atkins to HCG, there are several ways to lose weight quickly, but in the end, a lifestyle change has not been made and the weight always comes back plus some. I knew the key to effective weight loss was lifestyle changes, I just wasn't sure how exactly how to go about making those changes.

My husband and I moved to Arizona in August of 2010 when my son was just 6 weeks old. Two days after moving, we went down the street and joined the local gym. I tried setting up some personal training sessions, but the gym screwed some things up administratively, and in the end I didn't get any. I started taking classes and running, and even did a Ragnar Relay and a mud run a few months later. I was able to lose some of the baby weight over the course of the next 8 months, but I couldn't seem to lose much more. I frequently watched people at the gym and wished that I could be as confident about my workouts as they were, and wished I was in as good of shape. There was one one woman in particular who seemed close to my age and always had it together. She knew what she was doing and did it with confidence. Plus, she looked great. I kept wishing I could work out with someone like her. My husband and I again discussed the possibility of getting me a trainer, and then I remembered that a woman in my church group had a sister who was a personal trainer. My husband got the info for me and I decided to call and set up an appointment for a training session. Guess what? The woman I used to watch at the gym all of the time? She ended up being the trainer!

I started training with Bri on Labor Day 2011. I threw up after my first session and felt like I might die, but that day I made a commitment to myself that I was all in, and willing to do what it took to lose the weight and get healthy. I talked with Bri about lifestyle changes I needed to make, and we came up with a realistic exercise plan and weight loss goals. No longer did I feel clueless or uninformed, instead I felt knowledgable and empowered. Over the course of the next four months I continued to train with Bri two mornings a week, and worked out on my own at least three other days. I did a combination of strength training ad cardio, mostly running. I tightened up on what I was eating, making lifestyle changes, NOT dieting. I learned the principles behind clean eating, and together with my husband and our two small children, made nutrition changes for our whole family. I weighed myself weekly and kept track of the changes, not letting the small numbers get me down. As the weeks went by, those small numbers started to add up, but more importantly, my body started to change. I lost fat, built muscle, and became strong in more ways than just physical. I won't say it was always easy, but it was definitely worth it.

By Christmas I had exceeded my weight loss goals, and in those four months I went from 155 lbs to 128 lbs, and I feel like a new woman. Since that time I have continued to exercise regularly and make healthy food choices, with the occasional treat. In the spring of 2012 I ran another Ragnar Relay and my first 1/2 marathon, quickly followed by another 1/2 marathon this summer. My weight has stayed consistent and while I don't look like a Victorias Secret supermodel, I'm happy with my post baby body and I've never felt better. I've heard some people think I am now an "exercise addict" but truthfully, I'm just an average 30 year old busy wife and mom who takes time each morning for ME. I figure if I am healthy and happy, my family will be too!

My take home message to anyone out there is YOU CAN DO IT! Take charge of your life and make a change. Only YOU can become the person you want to be, no one else can do it for you. Set goals, commit yourself, and do whatever it takes to make the lifestyle changes that will help you reach your goal. Don't let excuses hold you back. Everyone has time to be healthy, you just need to make it a priority. Be realistic, work hard and you'll get there. Don't let the bumps and bruises along the way get you down. Take your life back and own it! In the end it will be worth all the blood, sweat and tears, and I can promise you will never regret the person you will become. Love yourself and make it happen. YOU can do it

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Get Your Elbows off the Table

I am comfortable announcing that I am not perfect. I’m also confident that nobody else is either. This is very important to remember, unless you can part the seas or your name is Michael Jordan. Or you can dance flawlessly to Gangnam Style. We are responsible for our actions, intentionally malicious or accidentally misinterpreted. 

The population of my local community is relatively small compared to a large metropolitan area. We’ve got about a quarter of a million people within a half hour radius. Smaller communities have their bonuses as well as their drawbacks. Around here, it’s not uncommon for me to bump into somebody that I know at a random social event. I believe that this is good because I am not able to mask my behavior with the law of large numbers. I’m held accountable for what I say and who I am.

99 percent of the time, I’m happy about where I live. I’m particularly grateful for the circuit of races that are held here locally throughout the year. They are generally held without much fanfare; Carrie Underwood has yet to sing the national anthem and there are no after parties held by Ryan Seacrest. This makes running races easy and fun.

Whether you’re participating in the New York City Marathon or your local Halloween Pumpkin 5K, one thing is paramount; get your elbows off the table! While generally not an issue, manners at road races or the gym or the local bernina retailer appear to be slipping. Unfortunately, I’ve heard words and witnessed actions recently that are unbecoming of a fellow racer. This is a cardinal sin.

I joke and play more than anyone that I know, but I have never insulted or belittled another runner. Each of our circumstances is different. The slightly overweight guy struggling with a 15-minute mile may have just lost a hundred pounds. Don’t snicker at him because he’s in last place; always applaud.  Another racer may just have defeated cancer, or had a baby or is participating in her first race.  You’ll never hear me laugh at another’s effort. Esprit de corps is so very important.

When I run or race or flail about on the treadmill at the gym, I’m pretty tuned in to what I need to accomplish. How can I improve? Can I run faster? Should have I reconsidered washing my running shorts? It’s ok to be a little self-centered. It’ll help erase the stresses of the day. Trust me, my crowsfeet are not cavernous.

Although I might quietly question another’s choice in exercise apparel, I’m upbeat and encouraging. I swear that I’ve seen it all being worn. Some of the clothing is enjoyable and some not so much. But that should be a different post altogether. Positive encouragement should be required of fellow competitors. Remember, that having kismet on your side is always nice. You don’t want your karma running over your dogma.

-RJ Lott

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