How One Mom Dropped 15 lbs and 5 Minutes Off Her 5K!

kauairuncropI am super excited to share a story with you of one of my many success stories so far from the Fit Moms For Life DVDs.  Her name is Karen, and she has been so transformed (not only outwardly), that she has quit her corporate America job and has begun an internship program with me and is taking a personal training certification to help transform the lives of so many, similarly to how she has been transformed.

Karen turned her flabby size 6-8 body, into a very toned size 2-4.  She had always been a long distance runner and suffered what many of the distance runners who run a lot, but don’t do weights; which is a healthy weight, but above average body fat with very little muscle tone.  Karen is now pretty jacked up and toned.  She will be writing a couple more articles with specific training programs to combine the weights with a running program to help improve your 5K or 10K.  With those articles, she will share with everyone her before and after pic!

I don’t want this post to be so much about how great my Fit Moms For Life DVDs or my Fit Fun Bootcamps are, but rather show YOU the power of creating a well rounded body.  You are fooling yourself if you think just running for exercise is a great total body workout, or just swimming, or just biking, or just doing xy or z.  You need to work ALL muscles from ALL different directions to ensure a body that not ony functions well but looks good too!

So here is Karen’s post!

Stronger, faster, thinner and healthier are the best words to describe the results I have experienced participating in Fit Moms For Life. I have been an avid runner for most of my life running 5K, 10K, half-marathon and marathon races. Running kept me “in shape” through college and three pregnancies yet small injuries, stagnant race times and the dreaded muffin top were frustrating me.

As a coach of middle school and high school runners, I knew if I was going to tackle these issues, I needed to work on core strength and strength training. Yet, as a busy Mom of three young girls, 7, 5 and 18 months fitting in a class or a joining a health club wasn’t an option for me. As luck would have it, Dustin was holding a Mama Tone class in a shared gym while my daughter took gymnastics. I watched with curiosity at first and then signed up to start receiving his email messages. As I learned more about his training and philosophies, I wanted to find a way to participate in his program.

mom-running-with-kidsSitting on the sidelines, wasn’t going to improve my fitness. The first step for me was taking time for me. So, for Mother’s Day, I took the time away from my family to attend a free bootcamp at Elver Park. The weather was cold and rainy but I brought along my sister and sister in-law to give it a try. I loved it, especially the hill sprints, I was hooked and really sore for the next few days!

Taking a class still wasn’t working with our family schedule so I was doing interval/burst training on my treadmill and using short videos from Dustin’s blog to enhance my workouts. The interval and burst training was not only burning fat, it was helping me to increase my running speed. My 5-K training run times were steadily dropping. But most importantly, it was fitting into my schedule so I could stay committed to the training plan I developed. The burst/interval training is so effective at burning fat that I didn’t need to run for 45 or 60 minutes. I could workout for 20 – 30 minutes and get great results.

Another thing I do after every workout is keep a journal of what I did, how I felt and my accomplishments. This log serves a few purposes. First, I enjoy looking back and seeing the progress I have made. Second, it serves as motivation when a workout is feeling hard to see what I did last week or last month and push to run faster or lift heavier weights. Third, it is my trainer, keeping track that I am working out and improving. If there are too many blank days, it encourages me to get back on track.

dvd_webgraphic2When Dustin introduced Fit Moms For Life, I signed up immediately. I needed assistance with weight training and this was a great option for my at home plan. When I received the 1st DVD I couldn’t wait to start. I am not going to tell you it was easy or pain free. I had to stay very motivated to get up and workout 5-6 mornings a week at 5:30 AM. I had to convince myself to use heavier weights and I had to push through a lot of muscle soreness. For my workouts, I alternate Fit Moms For Life DVD’s with interval/burst treadmill training.

The results, more than I could have expected. After six weeks, I started to see changes in my body. I should have taken before pictures and measurements but I didn’t and I regret it. I encourage everyone starting the program to take measurements. It may be painful at the time but you will be happy you did to see your results.

Approximately eight weeks into my training, I ran a 5K race and was the 10th woman to finish. I took an amazing five minutes off of my 5K time from last year. More important than that, I am running injury free. I always had a sore hamstring or knee or tight muscle that was slowing me down. Thanks to stronger muscles, especially my hamstrings and core, I no longer have the minor aches and injuries. The core and muscle strength also help make daily activities easier.

Another benefit to staying committed to the program is the 15 pounds of weight I have lost. My arms, back, waist and legs are so much more toned and I feel great about it. I can wear a tank top and know that I no longer have the “flying squirrel” under my arms.

If you want to run faster, lose weight and be healthier, I encourage you to take the first step and give yourself the gift of time to improve yourself. It only takes me 20 – 30 minutes five to six days a week. Not only will you improve yourself you will set an example for your kids. My three girls know my workout time is important to me and they now are more interested even at their young ages in staying fit and getting stronger. As they grow up, I look forward to working out with them. If I can find the time get in shape, you can to. What are you waiting for?

Do you have questions for Karen?  She would be happy to answer them!  Write them in the box below.


  1. Hi Karen,

    I am just starting (at age 52) to train for a 5K. Do you have tips for a beginner? I do the 5K 101 off ITunes and on alternate days I am doing Fit Moms for Life DVDs.


  2. Karen,
    Congratulations on your success! And nice job on this post! It’s easy to read and to hear your energy within the words. Well done.

  3. What a great story. You are a great inspiration!

    I’ve gone down the road of distance running and weight gain. I’m anxiously awaiting Dustin’s 3rd DVD. I still love to run, and have been enjoying bursts on the treadmill.

  4. Congratulations, Karen! I’m so happy to hear of your accomplishments! Very inspiring!

  5. Aunt Karen-

    Congratulations on your fitness accomplishments! I truly admire how hard you have worked and have balanced everything in your busy life! Seeing how fit you have become has really inspired me to work out harder this semester so I can try to keep up with your workouts when I’m home over break.

  6. Hi Sandy,

    You have set a great goal to run a 5K. One thing I like to tell beginning runners is make sure you increase your mileage slowly. Running too many miles too early in your training will cause injury and make you frustrated. As you near your race, you should be running approximately 9-11 miles in a week. This will allow you to comfortably run a 5K race. You should work your way up to running two, 3.25 mile runs and one 4 mile run in a week.

    Let me know how many training weeks you have until your race and how many miles you are currently running and I would be happy to respond with some running recommendations.

    Keep including Fit Moms For Life as the strength training, burst cardio and core work will help prevent injuries and help you to run stronger.

    Stay Fit – Karen

  7. Way to go Karen! I’ve really enjoyed working out with you. You are a very lean, VERY STRONG woman!! Great example for your kids and the kids you coach.

  8. Hey Sis,
    All I can say is WOW! I sure can vouch for how you’ve changed. I used to be able to go out on a run with you and run you into the ground, now I struggle to keep up. You have really found a program that works, your results speak louder than words. I’m getting ready to join the program myself! We are all really proud of you and so impressed with what you’ve been able to achieve.
    Way to go!
    Stay Fit …… Fit for Life!

  9. Karen-

    I need to know how you are fitting this into your schedule? I have 2 children, work a full time job (I’m in sales so I spend a good portion behind the wheel then come home to do more work to prepare for the next day). I have 5 of Dustin’s DVD’s and have managed to work out with them 4 times. I am exhausted at 9 p.m…. I don’t know how you people do this! My husband is on the road a bit so home life falls to me. I ride endurance horses (when I have time) and know this would make me more fit to ride but….
    Give me some tips, please!

  10. Hi Kristin

    Fitting in exercise is the biggest challenge most of us have. For me, I find starting off my day with a workout is best because I have fewer excuses and it is quiet in the house. Some mornings I am really tired and I may only get in 15 or 20 minutes but that is better than nothing.

    Another trick that works for me is creating a weekly workout plan. On Monday I am going to do Dustin Video #2 on Tuesday, 20 minutes of treadmill interval running with core from video #1, Wednesday – off etc.. Then I record what I did in a small notebook and how I felt. This is your own personal trainer that will hold you accountable. Knowing what you are going to do for the week will help keep you focused and motivated.

    When you are working outside the home and managing the household, time for yourself is hard to find. But it is really important. Committing to exercise and scheduling it on your calendar will give you time to focus on YOU making you a better Mom, wife and friend.

    I would recommend you start with a 4 – 5 day a week workout plan. Remember if you only have 15 or 20 minutes hop on the treadmill for some intervals or do 2 cardio workouts from the Fit Moms for Life videos.

    You can do this! Let me know if you need any more tips. Get strong so you can enjoy your hobby or riding endurance horses even more.


  11. Hi Karen,
    First, CONGRATS! I can’t believe you dropped 5 minutes off your time. That is awesome!

    I am currently doing the strength training and core workouts from Dustin’s Fit Moms for Life DVDs. Like you, I started doing interval training on the treadmill, and I keep a journal, too. I am starting to run races with my friends as a way to show them we can hang out without eating or drinking. So far, I have recruited 4 friends! I am going to be running a 10K March 14, an 8K run April 24, and a sprint triathlon July 11th. Besides strenth and interval training, what else should I be scheduling in? Oh, I usually get 5 days a week in, maybe 6, at the gym.


  12. Hi Margaret,

    Congratulations on your life changes. I hope more friends join in with you. Make sure you are getting in 10 – 12 miles in a week so you can easily complete your 10K and 8K runs with spring. I would recommend in March you add one day of swimming. Then in April you will want to bike during one of your gym days. I am not sure where you live but if you are in a cool climate like Wisconsin as soon as it warms up get outdoors and bike to prepare for your spring triathlon. In May, I would recommend adding a second day of swimming.

    Keep up the running but after your 8K in April (Crazy Legs??) you are going to want to have a good balance of swim, run, bike and strength training workouts each week.

    Best of luck with your upcoming events, let me know how they go.

    Run Strong,


  1. […] Awhile back I introduced you to an amazing mom who have transformed her body through the Fit Moms For Life DVDs.  She transitioned herself from a long distance runner who was frustrated about not being able to lose her last 20 pounds, to a mom of three little kids who is now in the best shape of her life and extremely toned!  Click here to read her entire story. […]

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