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Fit Moms For Life DVD

You are What You Eat: Part 1 of 2

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Kim and her family before changing their diet

Today I want to share a story of a mom named Kim and her 7 kids, yes I said 7!  I met her through my Fit Moms For Life DVD program and then went to ND and did a bootcamp out there for a bunch of her friends. She just launched her own FMFL community at a recent elementary school orientation and has 36 women who have committed to working out together each week and getting together intentionally to support on another and develop authentic relationships!

I recent wrote a post on “How much money are you wasting?”  This story you are about to read goes pretty well with it.

Here it is in Kim’s words:

“I always thought we were doing pretty good with what we were eating. The kids ate school lunch and I was taking a freezer meal to work for every day. Kevin ate a lot of bologna sandwiches with Miracle Whip and Cheez Whiz, and we had a lot of macaroni and cheese for dinner. Kevin didn’t really have a severe weight problem and I was maintaining a 30 lb loss that I achieved with Weight Watchers, with freezer meals and a lot of fat free foods. Aside from your typical kids’ sicknesses, we didn’t have anything major wrong with us, and I was proud to be feeding nine people on a strict grocery budget. I sometimes made it a game to see how cheap I could get our food. It did seem like I took a lot of days off of work because of colds and flu, and we were always in the clinic with somebody. That seemed to be part of having seven kids.

Kevin’s job required a lot of lifting and twisting and he was at the chiropractor a few times a week. His chiropractor finally referred him to a medical doctor who started a series of X-rays and MRIs. The diagnosis was bulging discs and the treatment plan was physical therapy and probable surgery down the road. Kevin wanted to avoid surgery at all costs, so he started seeing a wellness chiropractor in another town. She did a lot more than adjust his back and send him on his way. She started picking apart his diet. What could his diet have to do with his back? We thought she was crazy, but continued to make the changes she suggested.

The first thing to go was the 6-10 cans of Coke a day. Along with the pop, the candy was stopped as well. She also suggested we throw out all processed foods, white flour and white sugar.  Click here to learn about all the dangerous effects of sugar. She introduced us to the world of organic fruits and vegetables and we started eating different kinds. We sometimes make a game out of how many different colors we can get on our plate. She also started a fire in Kevin for knowledge about nutrition.

With her guidance, we threw out all of our vegetable oils and purchased coconut oil for cooking. I was already buying butter instead of margarine. Not because I knew that margarine was such an unhealthy fat, just because I liked the flavor of butter, better. We started the whole family on cod liver oil supplements. Kevin continued to research and I started modifying recipes and learning how to cook and bake with different flours and sugars. I was still of the mentality that good moms bake cookies for their kids, and that kids need treats.

Kim's family after

We learned the importance of eating grass-fed meats and free range eggs. We started making changes to the dairy we were consuming as well and went from skim to whole milk for the whole family. Our pediatrician was not excited about this change. He disagreed about the fat content in whole milk. We merely smiled and continued on, believing in what we were doing.

It wasn’t long in to our changes that one of our triplets started having problems in school and we took him in for hearing tests. He ended up being diagnosed with ADD. The first (and only) suggestion we received from the child psychiatrist was medication. Not wanting to go down that route, we researched ADD and discovered that some people have problems with focus and hyperactivity because of gluten intolerances. We decided to take the whole family off of gluten for a while and see what happened. This was a difficult change as gluten free food is not the best tasting. Little by little, we eliminated grains. This made meals a lot more difficult, because I relied a lot on pasta or grilled cheese sandwiches for quick and easy meals. We had to modify some more, but we got used to it pretty quickly. We still eat gluten-free pastas from time to time and occasionally I will purchase a loaf of Ezekial Bread, but we really eat very little grains.

Sometimes, I second guess the latest changes Kevin wants to make, but they are validated to me every single time I receive my Fit Mom’s For Life dvd in the mail and listen to Tracy Hittman’s nutrition segment. This makes me feel better that we are making the right decisions, but the biggest indicator that things are going really well are all the radical changes we are seeing in our health. So, while our grocery budget has easily doubled, the changes we have seen in our health have been priceless.”

Day One

Breakfast

Choice of:

Nitrate Free Bacon and Free Range Eggs

Greek Yogurt Smoothie

(Greek Yogurt, Frozen Fruit, Milk, Protein Powder)

Lunch

Grass-Fed, Nitrate Free Hotdogs

Assortment of Fresh Fruit – (melon, grapes, berries)

Cottage Cheese

Dinner

BBQ Chicken Legs

Dilled Baby Red Potatoes

Assortment of Fresh Vegetables – (carrots, celery, broccoli, cucumber)

Day Two

Breakfast

Choice of:

Nitrate Free Bacon and Free Range Eggs

Greek Yogurt Smoothie

(Greek Yogurt, Frozen Fruit, Milk, Protein Powder)

Lunch

Romaine-Spinach Salad

Baked chicken breast, cheese, broccoli, carrots, ranch dressing

Assortment of fresh fruit

Dinner

Meatballs (made with grass-fed beef)

Mashed potatoes and gravy

Asparagus or Green Beans

Day Three

Breakfast

Choice of:

Nitrate Free Bacon and Free Range Eggs

Greek Yogurt Smoothie

(Greek Yogurt, Frozen Fruit, Milk, Protein Powder)

Lunch

Chili topped with greek yogurt and cheese

Assortment of Fresh Fruit

Dinner

Beef Roast

Baked Potato

Assortment of Fresh Vegetables

Snacks include: String Cheese, Yogurt, Organic Granola Bars, Apples and Peanut Butter

Most fruit and vegetables are purchased organic. We try to follow the Dirty Dozen List.

Stay tuned for part two were Kim talks about what changing their families eating habits have done for the family.  It is pretty shocking!

Do you have questions for Kim?  Please feel free to ask her in the comments section below?

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Fit Moms For Life Experience In Casselton, ND

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Last week I was able to get a glimpse of where I believe my business and vision is going.  I recently did a post about what some of my core mission statements and beliefs are regarding what it means to be a Fit Mom For Lifer.  Click here if you missed it.

I have spent the past 2 years reading tons of books, talking to some of the biggest names in coaching, and getting advice from anyone who has produced results in the areas I am looking to go into, and I am about ready to launch a world wide Fit Moms For Life movement with the goal of reaching 1,000,000 (I like typing that number out) moms by the end of 2015.  This is a huge goal, that will take an incredible amount of work, but I am ready and excited about the possibility of helping transform the lives of 1 million moms.  Think about it, not only would those 1 million moms be transformed, their 2 kids (on average) will have a better life, their husband/significant other might be positively influenced, and they will probably help at least 3 other friends become healthier.  So if we help reach 1 million, we have touched at least 5 million!  That gets me excited.  But I can’t do it without your help, actually if I do my job, I won’t be the one transforming the lives, it will be YOU!  I will just be their to guide.

I am not going to go into detail of the structure that is going to be created, but basically I am going to help train and build up moms who raise their hands and want to be leaders in their communities.  They want to help empower women through weight training,  eating right, positive thinking, changing their environment, and surrounding themselves with only positive like-minded individuals.  They will get together in authentic community, where they can open up with each other and talk about their struggles, and celebrate their successes.  A community of like-minded moms who put themselves first, in order to be the best they can be for others.

If this is something that interests you even a little, click here.  This will send you to a page where you can enter your name and email and be on a special list that will be used to ignite the movement once I get the ball rolling within the next 6 weeks.

But today I want to share with you a couple of moms who are already ahead of the curve and have done exactly what I have been envisioning!

Kim (left), Patty (right)

Meet Kim and Patty.  They live near Fargo, ND, in the middle of nowhere. They have large farms and big families.  One day Kim was searching on youtube for burst workouts and found a video I did on burst training.  Her and her friend Patty had just finished half marathons, and to their horror, GAINED weight!  If you have been reading this blog for awhile you will not be surprised by this, but for most it seems impossible to be doing so much exercise and getting fatter.  They both signed up for the FREE trial Fit Moms For Life DVD and CD and I guess you could say the rest is history.

More on Fit Moms For Life Experience In Casselton, ND

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Benefits To Working Out During Pregnancy

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It has been very fun to work with moms who are pregnant, helping them get ready for birth.  In some way it makes me feel like I have helped contribute to the health of the baby in some way.  Even if this is not actually the case, it still makes me feel good :) .  What I enjoy even more though, is training a mom all the way through pregnancy, and then helping her get into the best shape of her life right after pregnancy.  If it is a natural birth, we usually start back up with Fit Fun Bootcamps or MamaTone after 3-4 weeks and, if it is a C-section, 6-8 weeks after delivering.

At the bottom of this post I would love to hear your experience with exercise and pregnancy

Here is a video I shot last week with one of my MamaToner’s, Jenny, who gave birth 8 days earlier to her 3rd child.  She consistently came to class through the 9 months, even though she has two other small children and works a full time job… So much for not having the time to workout!

It is great to hear the stories from the moms, especially who have now had multiple kids and didn’t do my specific type of training for their pregnancies before, and the difference they feel now with the proper heavy strength training and intense cardio.

Nearly 100% report:

-More energy during pregnancy

-Less inches gained

-Shorter delivery

-Feel better and better mood

-Bounce back quicker after giving birth

It is at this point where I need to remind you to check with your doctor before doing any exercise program.

-Avoid lying on your belly once it becomes uncomfortable, generally between months 4-6.

-Decrease the intensity of workouts by one or two notches

-Make sure you are hydrated

-Make sure to keep breathing and not holding your breath

-Be careful with high impact and side to side movements, since the hormone relaxin is causing joints and ligaments to loosen up.

If you are looking for a program that will help you stay in shape during pregnancy or help get you in shape after giving birth, I have two powerful programs for you to use.

1.  Fit Moms For Life is a monthly DVD program featuring total body workouts that can be broken up into 30 minute chunks.  There are well over 1000 moms on the program right now getting amazing results.  In order for you to sample it, I am giving away the first month free (just pay shipping), you will receive a DVD, CD, and some meal plans and bonuses.  There is no obligation to continue with the program.  Click here to learn more and to get started today risk free.

2.  Buns Guns Back and Shoulders DVDs is a 4 DVD set that has very short workouts that target certain muscle groups and work them much harder than could be done if it were total body training.  Click here to invest in this program.

I would love to hear your experience with exercise and pregnancy

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How Patrice Lost 15 lbs in 5 Weeks

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I am a little slow to share this story with you, but here is a great transformation from a woman, who didn’t let her physical limitations stop her from changing her life.  I have never met Patrice, but hopefully  will one day!  Patrice, I would love to have you comment at the bottom of the post to let everyone know where you are at today.

To have results this quick takes almost 100% discipline and perfection.  These results aren’t typical, but are possible for many who trade in their old unhealthy habits for new healthy ones.

Patrice’s eating is very good.  High protein, small frequent meals, all natural, grass fed/wild, and not much cheating at all.

I hope you can take a few new ideas for food items, and if you aren’t currently part of a consistent workout program, think about trying my Fit Moms For Life DVDs.  You can try the first month out for just $7.95!

Patrice’s Journey

Patrice Before

Patrice Before

On November 30th, I started my journey to become healthier. Putting myself first was the hardest thing to do, but making the commitment to being healthier is the best decision I have ever made. I try to exercise 5 days a week. I alternate between the Fit Mom’s for Life DVD and the Got Core DVD. I keep a journal and write in it everyday. I keep track of measurements, what I eat and drink, exercise, and how I feel. The journal helps to keep me honest to myself!

In 2005 I developed spinal stenosis and lost the feeling in my legs and feet.  The stenosis affected by balance and I could barely walk. 4 years of acupuncture later, I have regained some feeling in my feet and legs and am slowly getting my balance back. I felt ready to attempt exercise again. I saw Dustin on the morning news station and checked out his website. I immediately wanted to order the DVD but emailed Dustin to get his input due to restrictions I have from back surgery (rods and spinal fusion). I ordered the DVD, and was very pleased w/how the DVD’s were set up. I have to modify some of the cardio but am able to do the workout. So if you have some health issues – YOU ARE NOT ALONE.

I LOVE to cook and cook most everything from scratch. It does take time but I really enjoy it. I feel we eat pretty healthy but I did cut back on the amount that I eat, I am trying to eat more fruit and look at what I eat from a nutrition standpoint that I learned from the phone coaching series w/Tracie. I drink a lot of water and green tea from Cha Cha Tea. I like coffee in the morning but instead of drinking traditional coffee, I drink Teeccino coffee which is decaf and made of herbs, roots, etc. Please note: I cook all of my veggies and omelets in coconut oil. We garden and process our own herbs and freeze our veggies. We make and can our own tomatoes, tomato sauce, marinara sauce, etc. I make bread every week and add things like nuts and flax, etc. My husband and I hunt and fish so most of what we eat is wild game and fish.

Stats

The first numbers are from Jan 20, 2010 and the second are from Feb 27, 2010!

Weight            195 (Nov 30th)         180

Chest                   38                      34-3/4

Waist               37-1/2                 35-1/4

Abs                       39                      35-1/4

Hips                     47                         44

Arm                     13                       12-3/4

Thigh                   22                          22

My pictures: I have included a “before” pic and a “right now” pic. The “after” pic would be when I reach goal #1 (loosing another 20 pounds).

I can barely contain myself…….I have been doing my measurements as you suggested and I was blown away w/my results when I compared them to the last time. I have never gotten these results before!  I am really enjoying the DVD’s.

patricecurrent
Patrice 5 Weeks Later

Day 1

Breakfast – Quail egg omelet w/veggies and milk

Teeccino Coffee w/one packet of Stevia

Glass of water

Snack – Kashi granola bar and banana

Glass of Water

Lunch – is almost always leftovers from what I cooked for dinner the night before, in this case it was Veni Mexican which is Veni meat casserole w/salsa and re-fried beans and a glass of water

Glass of green tea

Snack – apple and one piece of cheese

Water

Before Fit Mom’s workout – plain yogurt w/blueberries and kashi flax, honey, almond clusters

Dinner – blue gills and homemade sweet potato fries, homemade bread and milk

Glass of green tea

Day 2

Breakfast – home made bread w/natural peanut butter and fruit and milk

Teeccino Coffee w/one packet of Stevia

Glass of water

Snack – banana and small bowl of cottage cheese

Glass of Water

Lunch – salad (mixed greens, cucumbers, cottage cheese) and Veggie Sandwich on whole wheat bread

Glass of water

Glass of green tea

Snack – Homemade Hummus on crackers

Glass of water

Before Abs workout – plain yogurt w/blueberries and kashi flax, honey, almond clusters

Dinner – Veni Stew (tomato based) over brown rice and mixed veggies and salad and milk

Green tea

Day 3

Breakfast – 10-Grain hot cereal w/fruit and homemade whole wheat toast and milk

Teeccino Coffee w/one packet of Stevia

Glass of green tea

Snack – Kashi granola bar and banana

Glass of Water

Lunch – leftover Veni Stew and veggies.

Glass of water

Glass of Green Tea

Before Fit Mom’s workout – plain yogurt w/blueberries and kashi flax, honey, almond clusters

Dinner – Wheat Spaghetti w/veni hamburger and homemade tomato sauce and salad and milk

Green tea

Day 4

Breakfast – Quail egg omelet w/veggies and milk

Teeccino Coffee w/one packet of Stevia

Glass of water

Piece of fruit and kashi granola bar

Lunch – leftover spaghetti and salad

Glass of water

Snack – fruit and piece of cheese

Chicken w/mixed veggies, salad and milk

Glass of green tea

Day 5

Breakfast – 10-Grain hot cereal w/fruit and homemade whole wheat toast and milk

Teeccino Coffee w/one packet of Stevia

Glass of water

Snack – piece of cheese and fruit

Water

Lunch – left over chicken and veggies

Glass of green tea

Before Fit Mom’s workout – plain yogurt w/blueberries and kashi flax, honey, almond clusters

Dinner – turkey w/hominy, salad and milk

Green tea

Day 6

Breakfast – my husbands makes what I call goulash – eggs w/left over meat and veggies and home made toast and coffee

Water

Banana and small bowl of cottage cheese

Lunch – homemade celery soup and homemade bread w/water

Before Abs workout – plain yogurt w/blueberries and kashi flax, honey, almond clusters

Dinner – Homemade falafel on homemade pita bread w/tahini sauce, veggies and Baba Ghanoush

Green tea

Day 7

Breakfast – Quail egg omelet w/whole wheat toast and coffee

Water

Snack – hummus on crackers

Water

Lunch – left over falafel

Water

Fruit for a snack

Dinner – quail, sweet potatoes and salad and milk

Green tea

When I took my measurements I could barely contain myself when I saw how much progress I had made in such a short time. The hard work IS PAYING off, but I still have quite a ways to go.

Thanks,
Patrice

Do you have any questions for Patrice?

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Are You Ready For a Movement? I Need Your Help!

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This might be one of the most exciting blog posts that I have written!  I wasn’t planning on sharing this for a couple more months, but my passion and excitement for it cannot be contained any longer and I must share with you what it is.

I have mentioned before, that my goal once I graduated from college just over 3 years ago was to help transform the lives of 1 million moms.  When I made this goal it seemed very daunting and I believed it  would take my whole adult life to achieve.  But I have spent the past 3 years investing in my education and knowledge and with the power of technology and the passion of people like you, I am very confident that this goal will be attained by the end of 2015, if not sooner.

In the upcoming months I will be unveiling my plan of how I believe this will occur and how each of you will play an integral role, but for now I would like to share with you the big vision.  I see thousands of small grassroot groups of moms popping up around the world who follow my Fit Moms For Life Program and are there to support each other to achieve the unthinkable.  I want to take the same powerful community that I have help form locally in Madison and bring it to every community in America and around the world.  I don’t see this being done by franchising and fancy, expensive certifications, but rather by ordinary moms who happen to be very  passionate about  my vision and who take the lead to form their own Fit Moms For Life groups in their communities.  As word spreads, so will the number of groups and the amount of positive change we can achieve.

I will be the visionary and help provide the guidance and resources, but then you become the mouthpiece and the one who is able to help transform the lives of other moms, just like you have been transformed.  Like I said, in the next couple of months I will be sharing more specifics with you on how this will be done, but for now, you can continue to talk about the vision and get as many moms as you can receiving the Fit Moms For Life DVDs as well as getting them on this blog/community to help them see the vision more clearly.

I have been working hard at creating the vision and purpose statement.  I need your help: please comment in the box at the bottom of the page with which points you really like, which ones you disagree with, or what should be added.

I hope you can see by the mission statements, this goes SO far beyond working out and eating healthy; it is a complete lifestyle and mindshift change. 

I feel like I HAVE to do this because: 

I am SICK of seeing moms come to me worn down

I am SICK of seeing moms who lack all self-confidence

I am SICK seeing moms feel like their lives are spinning out of control

I am SICK of seeing moms have to go through specific struggles alone when there are others right next door, at their jobs, in their communities who are also struggling alone with the same issues

I am SICK of seeing moms struggle with body issues and eating disorders

I am SICK of seeing moms feel like there is no hope   

So here are some of my ideas for this community

Brand/community name: Fit Moms For Life

Slogan: Real Moms, Real Results, Real Community

Possible mission statement/creed:

-I put myself first

-I  actively seek out others who are going to help make me a healthier person

-I look for others who are struggling to become healthy and invite them into my support system

-I take the time to become educated about the foods I put into my body and then pass that on to my kids

-I set aside time each day just for myself to recharge my batteries so I can serve others better

-I overcome the notion that I must be average; it robs me of my chance to be extraordinary and leads me to the mediocre

-I look at things from only an optimistic point of view and find the good in everything

-I don’t settle for anything but the best in my life in all areas

-I distance myself from as many of the negative influences that surround me as possible

-I strengthen my physical body by doing intense resistance training at least 3 times per week

-I physically push my body past where it wants to go in order to achieve the unthinkable

-I passionately share my story and my knowledge with anyone who will listen

-I see the world from an “anything is possible” attitude instead of the “nothing is possible” attitude

Can I count on you to help?  What statments should I add to this?  What should I take out?  Any other comments and advice you can give?  Please share below.  It is your input that is going to make this happen!

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Strength Training Combined With Distance Running

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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.

She has a very strong background in running, so I have asked her to share with you a running plan that can also incorporate resistance training.  Karen has been interning with me the past 5 months and is now a certified trainer and will be opening up my brand new Fit Fun Bootcamp location in Waunakee!  I am super excited to have her as a trainer.  So if you know anyone in the Waunakee area, mark your calendars for May 3rd, the first day of outdoor bootcamp!

Incorporating Strength Training Into a Running Plan

Karen before, very active and fit, but not as toned as she would like

Karen before, very active and fit, but not as toned as she would like

My name is Karen Endres and I am an avid fitness runner, track and cross country coach and currently studying to become a personal trainer. I have completed many, many distance races including a marathon. While training for long runs, I often noticed that I gained weight and did not see the muscle definition I desired and expected after logging 100′s of miles. After the birth of my third daughter in 2008, I immediately jumped back into running but was not seeing the weight loss results I desired. I then turned to strength training and burst/interval training. The results were more than expected, weight loss and five minutes off my 5K run time.

Strength training is one of the most important things you can do to enhance your running program. Whether you are training for a 5K, 10K or half-marathon by incorporating weights you will experience the following benefits:

1. Improve your race time(s).
2. Prevent injuries.
3. Help control/lose weight.

Depending on the length of race you are training for and the amount of time you have each week, I recommend adding 2-3 days of strength training to your running program. The type of strength training in Fit Moms For Life, Bootcamps and MamaTone classes will provide you with strong, long and lean muscles that will not only complement your running but take you to the next level.

Karen after 8 months of Fit Moms For Life Weight Training and Interval Training Workouts and 20 lbs lighter

Karen after 8 months of Fit Moms For Life Weight Training and Interval Training Workouts and 20 lbs lighter

Strength training will improve your race times. In my 10 years of experience as a running coach, the athletes that work on muscle and core strength have the most improvement in their performances. Stronger muscles help in many areas of running. You can execute proper running form more consistently and longer. A strong core allows you to drive your legs forward and up with more power. Using a weight training program that moves quickly through the exercises improves your overall cardio conditioning as well.

If you are only running, you will find certain muscles get very strong like your quadriceps while others stay weak such as your hamstrings. Incorporating strength training and core exercises will help you keep all muscle groups strong. This helps your performance but more importantly will help keep you injury free.

As Dustin has said many times on this blog, long distance cardio does not effectively burn fat. Strength training and running bursts/intervals increase the fat burn and therefore help you to maintain or lose weight while training for a run. An additional benefit is bursts/intervals help teach your muscles to react faster and turnover quickly therefore increasing your running pace. You can’t just decide to run faster, you need to teach your muscles the proper form and how to turnover.

Adding strength, core and interval/burst training will bring great results to your fitness program. Whether you are looking to race a 5K or complete at half-marathon. These elements will keep you healthy and running stronger than ever. Good luck and run hard.

Sample Workout Week

5K Training incorporating strength and core. A few things to keep in mind. To prevent injury do not add running miles too quickly. The commonly known rule of thumb is to increase your weekly mileage by no more than 10%. The running workouts below can be adjusted to fit your mileage goals for the week.

Day 1

5K Interval Ladder Run

(If using a treadmill use a slight incline 2% – 4%. If running outdoors, use a varied terrain.)

4 minute warm-up – comfortable pace where you could hold a conversation (example – 6mph)

18 minutes of 1 minute intervals (1 minute interval & 1 minute at resting pace)

mom-running-with-kids1 minute @ 7

1 minute @ 6

1 minute @ 7.5

1 minute @ 6

1 minute @ 8

1 minute @ 6

1 minute @ 8.5

1 minute @ 6

1 minute @ 9

1 minute @ 6

Now walk the ladder back down (9, 6,8.5, 6, 8, 6, 7.5, 6, 7, 6)

2-4 minute cool-down to get you to a total mileage of 3.25

Day 2

30 – 40 minutes of Strength Training & Core

Day 3

20 minute Interval Run

(If using a treadmill use a slight incline 2% – 4%. If running outdoors, use a varied terrain.)

5 minute warm-up – comfortable pace where you could hold a conversation (example – 6mph)

10 minutes of 30 second intervals (30 second interval & 30 seconds at resting pace)

30 seconds @ 7.5

30 seconds @ 6

30 seconds @ 8

30 seconds @ 6

30 seconds @ 8.5

30 seconds @ 6

30 seconds @ 9

30 seconds @ 6

30 seconds @ 9.5

30 seconds @ 6

Now walk the ladder back down (9.5, 6,9, 6, 8.5, 6, 8, 6, 7.5, 6)

5 minute cool-down

Day 4

30 – 40 minutes of Strength Training & Core

Day 5

Hill Workout (approximate distance 5K)

1 mile warm-up

10 minutes of hills

Run up a hill hard for 30 seconds & walk or jog down

(if on a treadmill use a 10% incline and challenging speed but that you can recover in about 35 – 45 seconds)

1 mile cool-down

Day 6 (optional)

30 – 40 minutes of Strength Training & Core

Additional running workouts to rotate in.

Out and Back

Run out 1.5 miles and run the same course back to where you started by take 2 minutes off your time for the return run.

15 Second Interval

Same as the 30 second interval run but change the interval to 15 seconds. Keep the rest at 30 seconds but increase the incline and start your first interval at a faster mph.

Race Pace Training Run (3.5 to 4 mile run)

5 minute warm-up

Approximately 24 minutes

½ mile at your race pace

2 minute at your recovery pace

½ mile at your race pace

2 minute at your recovery pace

½ mile at your race pace

2 minute at your recovery pace

½ mile at your race pace

2 minute at your recovery pace

5 – 10 minute cool-down

Do you have any running questions for Karen, post your questions below!

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My First National TV Spot On Parents TV!

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I am very excited to share with you my first national TV feature.  I flew out to NYC and filmed this piece for Parents TV.  I don’t have Comcast Cable, but for those of you who do (which is 15 million houses nation wide), you can find my segment running for the next couple weeks under the parents segment on demand.

This segment is also fun for me to look back at the past couple years and see how I have grown as a person, and on camera.  I believe that this is the first of many opportunities I will have to share my love and passion for fitness with a very large audience!

Thanks to Parents TV for making me feel welcome and treating me so well during the video shoot!

dvd_webgraphicI am sure by now you are aware of the Fit Moms For Life program, but if you are looking for a home workout program that doesn’t have the cheesyness you see in many workout dvds, then be sure to click here to learn more.  We give the first DVD and CD away for free in order to let you sample the monthly program.

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

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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.

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My Goals And Predictions For 2010!

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close-upAs I ponder and look back on 2009, I am very grateful for all the opportunities as well as challenges that I experienced.  One year ago I never would have thought that the blog I had just started is now getting 1,000-2,000 visitors each day, and that I would have close to 2000 current clients through Fit Moms For Life, Got Core, Fit Fun Bootcamps, and Mamatone.

I would sum up this year as uncomfortable.  I have never spent more time being uncomfortable than this year.  What I mean by “being uncomfortable” is that I did things that I knew I should do, but made me scared, nervous, and anxious.  One of the most challenging things was becoming comfortable with making my own DVDs.  I now have made 14 DVDs this year!  At first it was very challenging; it wasn’t easy watching myself on camera or hearing my voice.  Even though I have a long way to go with my on-camera skills, I am improving every day (after watching all my DVDs, I use certain phrases WAY too much, sorry for those who have to put up with that!).  But here is the take away message I want you to remember; anything you do doesn’t have to be perfect.  So often in life we wait until everything is perfect to start that new job, get into a new relationship, get in shape, or focus on your relationship with your spouse.  I have realized that we are wasting so much time waiting for the perfect time to do anything!  If I hadn’t gotten past my fears, I wouldn’t have filmed the DVDs and been able to help 100′s of amazing people who I didn’t have access to prior.  I don’t possess anything special that you don’t have, so make 2010 the year of being uncomfortable!

I get asked frequently if I am planning on leaving Madison and moving to Hollywood, the answer is that I have no plans on doing so.  I want to give you a little insight into my plans for 2010 and then want to hear about what you would like me to do.  Who knows what will actually happen, but this is some of the things I want to accomplish.

bootcamps-0051.  Fit Fun Bootcamps: With 10 locations I am very happy and pleased with where they are at.  I would like to grow them a little more and really focus on creating the most incredible experience to each bootcamper.  I want to create more and more value for each bootcamper.  I don’t plan on expanding to many more locations because it takes so much energy and time to do so and spreads me very thin.

2.  MamaTone: Very similar to bootcamps, I don’t plan on adding more times and locations, but finding ways to add more value and service to each MamaToner.

dvd_webgraphic3.  Fit Moms For Life DVDs: I will continue to focus on expanding the number of moms who join my monthly Fit Moms For Life DVD program.  I am looking to add additional resources such as CDs and maybe even a newsletter at some point.  I want to find ways to create a more cohesive and tight community for the hundreds of moms who are part of the program.  I want to create much more accountability in order to guarantee results.  I also want to be more accessible for more Q&A times.

4.  Blog: I have been very pleased about how the blog has grown and am so excited to continue to provide valuable content and help increase your commitment and motivation towards being the healthiest you can.  I also want this blog to be a platform where we can make a positive difference in the world, not just from a fitness standpoint.  I am looking forward to more and more feedback from you on specific blog posts.  I think the best blog posts are the ones that I share my information and opinion and then you comment and add value to the conversation by either agreeing and explaining why, or disagreeing and saying why, or adding an additional viewpoint!

New Projects

1.  Create some new DVDs that couples or friends can do together… All my DVDs can be done with two people doing the same thing, but I want to make some workouts that require the teamwork of two people to accomplish.

kidsworkingout2.  Kids workouts: I want to create a bunch of 10 minute workouts that kids can do with their parents that are both fun and challenging.  I want the workouts to set a strong anchor in their lives that working out is not only healthy to do, but also fun!

3.  Start doing my own live TV show on the internet.  I have been researching this a lot and buying all the technology that I need, so I will be getting this going soon!

4.  I want to do more and more teleseminars which will allow me to go into much more depth and detail on specific topics than I can on my blog, and also allow me to help those who don’t live near me.  Click here to join my first teleseminar program!

5.  Finish my book, Fit Moms For Life: I will be looking for many of you who are women to be in the book.  I am structuring it similar to the Body For Life book and having personal stories of women getting amazing results through my program.  This will add a very powerful personal touch that will really help women out there who are doubting that they can achieve what they want in life.

6.  Transformation contests that are another way to get people to exercise and eat healthy.  Contests are such a good way to set a goal and have an end date that you strive towards getting to.

7.  ????  Who knows.  This is where you can help me out!

What would you like me to do this year to help you blow away any fitness and health related goals that you have for 2010?

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How Dedicated Are YOU!?

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Val snowshoeing back home after her 5:15 AM workout!

Val snowshoeing back home after her 5:15 AM workout!

One of the biggest predictors of success, in any area of your life, and especially in area of fitness, is dedication.  How badly do you want results and how much work are you willing to put forth to get those results?  How are you going to overcome obstacles in your life that will inevitably pop up?

Mindy and Val are two moms who DON’T let obstacles get in their way of getting in their workouts.  I had the privilege of meeting both of these moms recently and they are super cool!  Mindy has 6 kids, but doesn’t let that be an excuse for not working out.  You can find these two friends every morning at 5:15 AM in Mindy’s basement working out to the Fit Moms For Life DVD series.

On Wed Dec 9th, a small “obstacle” occurred.  They received about 15 inches of snow overnight.  Instead of Val calling Mindy and saying she couldn’t make it there, she took things into her own hands, or should I say feet, and snowshoed over to Mindy’s house at 5:15 AM for the workout!

Now that is dedication that we should all strive for.

Mindy's beautiful 6 kids!

Mindy's beautiful 6 kids!

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At 44, I am in better shape than I have been since playing collegiate volleyball, I can’t wait for my next Fit Fun Bootcamp workout!”

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It has been 17 weeks since I started the bootcamps. I have lost another 20+ pounds, lost 2 1/2 inches from my waist, have significantly increased my upper body strength, have tons of energy, no backaches and actually like myself again. Bootcamps have allowed me to make new friends and build a great support group while at the same time giving me individual attention , support and motivation . They work you hard, but it is well worth it.

-Marsue 44, McFarland

Becky went from a size 18 to a size 4 in less than 1 year!


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Dustin had talked to the Mom’s Club that I’m in and I contacted him about personal training at home in October 2008. I was shocked at our first session because I couldn’t even do a single sit-up, yet he was having me do crunches on the ball while holding a dumbbell!

His workouts were so intense!! But they WORKED!! I was amazed how fast I progressed. I was also very impressed with how great he was at avoiding exercises that could cause additional injury or stress to my knee.

The before picture was taken AFTER I had already lost about 20 pounds shortly before I started working with Dustin. In the first 3 months working with Dustin, my weight went down to 124 and my bodyfat percentage went down from 27% to 18.4%. Plus my cholesterol was borderline high and I was going to have to go on medication for it. It is now completely normal from the weight-loss and exercise.

Now for one of the biggest changes — I just went shopping for new jeans. What a difference it was to go shopping for clothes. Last year I would have been in a size 16. I’m now a size 4!

Becky, mother of 2 kids

"Alecia did MamaTone All Through Her Pregnancy and Got Ripped Soon After Giving Birth!"
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In the beginning of my second pregnancy I was again doing cardio classes and feeling pretty good I thought. Then my sister and I decided to try a Mamatone class (same as bootcamps) and wow, was it different from what I had been doing! I was sore for 3 weeks straight (a good sore, the kind of sore that makes you feel like you did something great!) and I wasn’t even a newbie, I exercised 5-6 days a week!

I had never used heavy weights before, the heaviest I had ever lifted were 10 lb dumbbells and I thought those were tough! Other than being sore what I noticed most at first was how my body was different from my first go round. I was gaining weight at about the same rate but my body was so different. I was leaner looking (in a healthy, pregnant way), less swollen and my muscles were more defined.

-Alecia

"Patty is in her mid 20's and is in Better Shape than at the Peak of Her Swim Career!"

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I tried running and lifting weights after work, but once winter came I lost my motivation. All I wanted to do after work was sit at home and watch TV in the warmth of my apartment. I joined Dustin's Fit Fun Bootcamps and after the first 6 weeks I had lost 6 lbs and started to eat healthier.

I have lost almost 40 lbs since May of 2008. I am in better shape than I remember being in even while I was at the peak of my swim career. While I feel great having lost all the weight I gained after college and the fact that I am able to wear clothes that I haven’t been able to wear in over 5 years, I am most excited about the increase in energy that I have each day and how good I feel after a workout.

-Patty

Busy mom takes back control in her life and drops 53 lbs, 3 dress sizes, and 7 inches in her waist!


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“Where do I start? Ever since high school I was on the slow train to weight gain, when suddenly the slow train stopped off at “How on earth did I let myself get this far?” Each time I went up a pant size I would tell myself, “This is it - I refuse to go up another size.”

After the first bootcamp session I had lost about 11 pounds - not bad for six weeks. I signed up again and continued to sign up for every session offered through December. As a result of eating better and going to boot camp, I have now lost 53 pounds and have more energy and can do more things. I am still about 45 pounds away from my goal, but am motivated to keep on going.

I have learned that the number of pounds lost is not the only measure of weight loss success so I will list the rest of my stats. Due to the weight loss and toning effects of bootcamp, since March I have gone down 3 pants sizes and have lost 2 inches in my upper arm, 7 inches in my waist, 6 ½ inches in my hips and 4 ½ inches in my thigh.

I encourage everyone to try Dustin’s Fit Fun Bootcamps - it is for people at all stages of fitness as you can see by my story. It is a fun and rewarding experience and I am thankful everyday that I had the courage to try.

Lynn Krebs

“I feel better about myself and exude more positive attitude!”

I love the workouts. They really do work the whole body and are challenging. I especially love how I feel after I am done with a work out. Even though it is a challenge to get up earlier in the morning, I feel great the rest of the day. I even feel better about myself in general and exude a more positive attitude!

Thank you for making my work outs family friendly so I can do them in the comfort of my own home!

-Leslie Dallman

“When I saw this program I knew it was the program for me!”

Dustin, when I heard you on Public radio, and listened to you describe your program, I knew by the end of the show that this was the program for me. I immediately signed up. I have tried countless exercise and eating programs before and failed, but I think what has made the difference this time is that Fit Moms For Life is so comprehensive and fits into my lifestyle easily. The other thing I find so great, and surprising, about Fit Moms for Life is your commitment to the program. I go to your website almost daily to see what's new and look for encouragement.

Jackie Giller

“I love not having to spend much time working out!”

I found out about this program while listening to the radio in the car after my first doctor's appointment concerning a torn meniscus. I had upped my cardio to 60 minutes 4 days a week and added weight training in between. I had no positive results with weight loss. I got knee surgery and received the first video a week later.

Of course I was anxious to get started but have had to take it easy on the lunges and cardio portions of the videos but I've lost about 6 pounds since I've started. I like not having to spend so much time working out. I also like the e-mails and encouragements. They keep me focused.

-Katy

“This program has saved my life!” High praise!

There is probably no higher praise than the words of gratitude that come from a parents mouth when they speak about their children......Simply stated, my mom called you a "LIFE SAVER"-I think she was in shock when I walked in the door a much smaller person then I was 3 months ago when she saw me last.

Sometimes I forget how far I have come!

I hope you know how much your time, expertise, and caring are appreciated-you make a difference on a daily basis, when most people settle for making it through the day. You are the answer-with great appreciation.

-Cheryl

“I lost 10 lbs in just the first 3 weeks!”

I am 55 years old and have always been in poor shape. I saw you on TV and decided this looked like something I might enjoy. I have been on the plan (DVD & Healthy eating) for three weeks. I have lost 10 pounds and feel like I am getting in shape.

My favorite thing is treating myself three times a week with a smoothie after my workout for breakfast. It’s kind of like having desert for breakfast.

My husband and my co-workers have all said how good I’m starting to look, that’s another positive that keeps me going.

-Donna

“After starting your program I went kayaking with the family and had more energy than in many years.”

I am definitely enjoying the program. I enjoy the biography's of the mom's on your videos and find the nutritional information very helpful.

Over the Labor Day Weekend our family went camping and kayaking. I felt more fit and energetic than I have felt in a long time - even though I still have a long way to go before reaching the goals I've set for myself.

I really appreciate your e-mails, they are filled with encouragement and information that make me feel like I really have a support group. I have been telling people at work about your program and I think they are waiting to see what kind of results I have. I won't let you down.

Thanks for the great program,

-Dawn

I like the cardio much better than all the work and time I used to spend on the treadmill or the elliptical- usually about 40 minutes. I notice that on the DVD’s, you keep a good pace between the strength exercises (I like that & it keeps me going), so makes me think I am taking too long of rest periods at the gym.

- Juli

Tara needed to buy a new belt because of Fit Fun Bootcamp!

Hey Dustin I just wanted to share a little something with you. Earlier this week I had to go buy new belts!!! Since I started bootcamp with you this past summer I have slowly been tightening up my belts. Well I finally ran out of holes to go smaller so I had to buy some smaller ones! I still have a long way to go but the progress I have made so far is the most progress I have ever made - now I just have to get serious about the eating part of this whole weight loss thing and I am all set! Thanks Dustin!

- Tara Heller

I am impressed with the DVD and have gotten some outstanding educational advice. Your workouts are both fun and challenging and I definitely get a great work out when I do them. I feel so much better about my physique since working out with weights.

I will be 53 yrs old and plan to continue to get stronger and better rather then let myself go. I got the DVD only 2 weeks after my father died, and it was such an uplifting experience for me to learn about the importance of weight training!

Because of being introduced to your program, I am really interested in competing in a fitness modeling show.

-Karen Bluhm

“I love the Fit Moms For Life Program and I recommend it to all my friends!”
The DVDs have made an impact on my life.

I work out 5-6 days a week now. Sometimes just 30 minutes doing strength training and cardio and sometimes doing cardio and core or flexibility. I'm on my 2nd DVD and love them. I look forward to the workout and feel like I have accomplished something and have done something for myself.

I can feel myself getting stronger and feel more energized. These workouts make me want to eat better so I get maximum benefits. I am trying slowly but surely to change my eating habits and am making positive strides in the right direction. The workouts motivate me and make me feel good about myself. I look forward to the new DVD and love working out now!

Thanks for all the support through emails it keeps me motivated!! I love the program and am recommending it to friends!1 I truly hope they try it!!

Thanks Again!!!!

-Lori Balch

“These workouts aren’t boring!”

The workout kicks my butt. I’m very determined to make this work and excited too….I really hated going on the boring elliptical night after night.

Angie Nihles

First of all I want to thank you for the wonderful DVD's. They are great!

I have to say that the workouts are very challenging and really get my heart rate going. This is something that I haven't been able to acheive with my old workout. Just with that aspect alone I have more energy and am feeling better about myself.

Thank you again for the great work outs. I LOVE THEM!!!

-Julie

“The Fit Moms For Life DVD is great for beginners!”

Dustin,

I have used the first DVD several times now and do like it. I am not someone who is looking to lose weight, I was (still love it, just not as involved) a dancer and have been involved in different types of athletics and exercise all of my life.

I've heard you speak on public radio a bunch of times and am very moved by your commitment to helping people (Lots of dad's out there who need this also!) change their lives for the better. I found your DVD to be great for beginners because of its simplicity and your cues of what to be aware of as the exercises are performed and also for more advanced exercisers as a time efficient way to get in a basic routine that covers all aspects of a good workout.

I have lots of DVDs and this will be a set that I know I will return to frequently, especially when I'm crunched for time.

-Dia Kleitsch

“Before starting Fit Moms For Life I couldn’t do a pushup, one month later I can do 7!”

I have been on the program for about 1 month. I started a sugar detox program (one I received from my friend) 2 weeks before I started your fitness program. In the last month, I have lost around 10lbs.

I will say I am very out of breath when I do the video, but I know I am benefiting from it. Moreover, I have increased some of the weights within this last month.

When I started the program I could not do 1 push-up. Now I can do 7. My goal is to be able to do 10 by my anniversary. Yeah!

-Kelly Rounds

“I went from a size 6 and now my size 4’s are falling off!”

Sorry it took me so long to get to this. I am too busy doing Fit Mom's for Life DVD's!!

I am really enjoying the Fit Mom's for Life DVD's. I try to do the weight lifting, cardio & abs 3 times per week. I do interval and hill running workouts on the other days and usually take off 1 - 2 days per week. I have always been a long distance runner and relatively thin and fit.

Since starting my new strategy in May and then adding Fit Mom's For Life in July I have lost 10 pounds and really toned up. My clothing size has went from a 6 to a 4 and now all my size 4's are getting loose.

The biggest benefit of Fit Moms For Life for me is I can workout at home in the morning while my three young daughters are sleeping. I never enjoyed strength training and these videos really help me in this area and I am seeing the benefits. They move quickly through the exercises and are tough if you use challenging weights.

Thanks for a great program!

-Karen Endres

“I really feel like I have hired my own personal trainer”

Your program has given me hope! It's changed how I eat. I love the fact that Jody struggles a little in the first DVD. It makes me feel like it's ok to struggle too. I've seen her TV spots on your website and know how far she's come since then. Amazing!!

- Kaye

I recommend the Fit Fun Boot Camps for anyone at any level of fitness.

I participated in Dustin’s Fit Fun Bootcamp during August and September, 2008. I was to reintroduce myself to a workout, something that had fallen by the wayside in my busy life. I signed up for six weeks. I was very happy with the process and the results.

The process was everything the name says: It was fun. We were shown an interesting variety of body strengthening and cardio tasks. The other participants and the trainer, Brandon, were a lively group, and I found it to be a nice way to finish out a work-day. I was much more fit by the end. I rediscovered muscle groups that I had long forgotten, and increased my overall ability to move well and move fast.

I was impressed with the change in muscle tone in just those six short weeks. And it was a bootcamp. The trainer was well prepared with all kinds of torturous sets of strengthening and core building exercises. If we finished early, we were congratulated with a few bonus reps of a new exercise. This is something I would never make myself do, and yet I could feel my body liking the challenge.

After we graduated, I missed the workouts and I missed the people. I recommend the Fit Fun Boot Camps for anyone at any level of fitness. It was a great time.

- Susanne Benton

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Abby Lost 23 lbs and 6 Inches Off Her Waist By Quitting Her Cardio Addiction and Beginning Her Fit Fun Bootcamp Addiction!


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after

Despite my numerous hours at the gym, engaged in my Cardio Queen activities, I couldn’t lose any weight…and more specifically, couldn’t lose any fat! After years of frustration and low self-esteem, I signed up for Dustin’s Bootcamps.

I enjoyed it so much and saw such great results, that I’ve been going ever since! Bootcamp is great because every day is different. I never get tired of it because each workout is unique and continues to challenge my body. Dustin pushes me in a way that I would never push myself (but it’s always in a positive manner…none of that yelling that you might think of when you hear about “bootcamps”).

Because of the continual challenge, I am down to 127lbs and 13.5% body fat, from a bodyfat of over 29%! More importantly, my self-esteem has risen and I feel better than ever! I love going to Fit Fun Bootcamps. Not only has it helped me lose weight and tone up, but also the friendships I have gained are the best.

-Abby Brockman, 25

Tiffany

"Full Time Nurse and Mom Drops 51 lbs Through Fit Fun Bootcamps"


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Finding time to exercise has been a problem of mine for a long time. I work a full time job as a nurse and caring for my young kids doesn't leave me much time for myself. I knew though that it was important for both me and my family. I decided to join Fit Fun Bootcamps after seeing some of my friends make amazing transformations. I sacrificed and got up each morning at 4:30 to drive 40 minutes to Fit Fun Bootcamp. The rewards and benefits have been staggering. I have dropped over 50 lbs. I went from a size 18 down to a size six and have lost over 30 inches off my body! My energy levels are so much higher than before and I feel great getting up at 4:30 AM and have energy to make it all day long.

I would encourage anybody thinking of Fit Fun Bootcamps to definitely give it a try.

-Tiffany Borrow

Busy mom with 5 kids stops making excuses and drops 47 lbs, and does 50 perfect toe pushups!


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after

By the time my baby was about 11 months old, and I weighed close to 170, I was frustrated and tired of not fitting back into my prebaby clothes (or any clothes in my closet for that matter).

I accidentally ran across Dustin on Craigslist and his MamaTone class (similar to bootcamps) sounded intriguing. I met with him before signing up, took the complimentary class, and I was hooked!

After 4 months of MamaTone classes, I lost 30 pounds and met my goal weight for October. Since then, I’ve lost another 10+ pounds while taking his Fit Fun Bootcamp classes. I have muscle definition throughout my entire body, energy to keep up with my family, and strength that astonishes me everyday! My prebaby clothes…are too big! MamaTone, Bootcamp and Dustin has changed my life for the absolute best!”

Jody 35, McFarland

"Mother of 3 and Long Time Runner and Running Coach Drops 15 lbs and 5 Minutes Of Her 5K!"

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Stronger, faster, thinner and healthier are the best words to describe the results I have experienced participating in Fit Moms For Life DVDs. 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 the dreaded muffin top remained.

The results, more than I could have expected. After six weeks, I started to see changes in my body. 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 have also lost 15 pounds and me arms, back, waist and legs are so much more toned and I feel great about it.

-Karen

""Mom of Two Little Daughters Drops 3 Dress Sizes, 6 Inches off her Waist, and Is In The Best Shape of Her Life."

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after

In my late twenties, I gave birth to two daughters, who are 20 months apart. Life was very busy and stressful, and my eating habits and exercise commitment further dwindled. So did my self-esteem. Seeing that I was unhappy with how I looked, my husband would occasionally suggest (albeit very respectfully) that I try to exercise. Although I know he had the best of intentions, it made me feel even worse.

A little over a year ago, I decided that I needed to change. I saw that Dustin was offering bootcamp classes 5 minutes from where I live, Six weeks later, I had lost about 8 pounds and several inches around my waist and hips. I have been going to bootcamp for 15 months now, and have lost 20 pounds, 6 inches in my waist and 4.5 inches in my hips. I love working out with my fellow bootcampers and watching others achieve their fitness goals. At 33, I am in the best shape of my life!

-Kelly

"Mary at Age 40, Dropped 2 Dress Sizes and is in the Best Shape of Her Life!"

before

after

I saw a brochure on Dustin’s Fit Fun Bootcamp that highlighted several success stories which got me excited so I signed-up.

I was apprehensive at first because I thought bootcamp might be too advanced for me because the only form of exercise I did on my own was speed walking on a trend mill (occasionally!). But I found the instructors to be very supportive and great working with people at all fitness levels. Plus the people in my class were very encouraging. I immediately fell in love with the program. I love the variety of exercises and the camaraderie of group exercise.

Within six months of joining Fit Fun Bootcamp, I lost 14 lbs, dropped 2 pant sizes, and lost my muffin-top that hung over my jeans! At 40 years old, I am now in the best shape of my life! Thank you Dustin and all your fantastic instructors!

-Mary

Megan hardly recognizes the person in her before pictures, since dropping 20 lbs and 3 dress sizes!


before


after

When I had to buy larger shorts last summer I decided to sign-up for FitFun Bootcamps as a birthday present to myself. What a great gift!

Friends and family commented often about how good I looked but I really didn’t understand until I saw a picture of myself from 6 months before Bootcamp, I barely recognized myself! I pulled out the boxes in my closet I was going to donate and went back through them. It was like going to the mall in my own house, things I though I’d never wear again fit and looked good!

There were mornings I did not want to get out of bed, I was sore and tired. Now, 3 sizes and 20 pounds later I am glad I did! I am pregnant with my second child and am in better shape then I was with my first.

My food journal is still active and my chart of progress from bootcamp with my burpee count and run time are still on the fridge, an everyday reminder of how far I have come.

Megan Blankenheim-Villarreal

“I've been on the program for just over a month, so I've just started doing the second DVD. I absolutely LOVE it!!”

In April, 2009, I quit smoking (hurrah for me!!). I've been smoke-free for over 6 months now, but I gained nearly 25 pounds and at the start of the program, I weighed in at 190. I took the "before pictures" and did the measurements that you recommended, although I'm not yet ready to share either with anyone.

Over this past month, doing the first DVD faithfully every Monday, Wednesday and Friday morning, I lost 7 punds and 7.5 total inches. I'm extremely happy with the results so far. And I know I'll keep getting better! Even though the numbers aren't totally impressive yet, I can feel so many changes in my body! Muscles are forming again! I'm feeling stronger! Clothes are fitting better! My attitude is excellent!

- Rebecca Livick

“My husband can tell the difference!”

It probably has just been two months since I got started but it has been going great.

I am really in to it and like it a lot. I get bored really easily so your workouts are perfect for me as you are never doing one thing for very long.

I do the strength training M, W, F and the Cardio and Core T, Th with the warm-up and cool down every day. I do it first thing in the morning. I took it as a compliment when my husband said the room smelled like a gym when I was done one morning.

I am definitely getting stronger and was even passing people on a recent 25 mile bike ride. My husband said he can tell the difference. I can squat and lunge much better without a lot of soreness. I still have days where things hurt but not as much and I still need to get heavier weights.

So thanks for being the solution to my workout dilemma which went on for a couple of years. I truly am very thankful!!!

Laura Krogstad

“Each day I surprise myself at what I can do!”

Dustin, It really helps me to stay on track when I know you truly do want everyone to succeed and do care how we are doing on the program. Your blog is also very helpful to keep me motivated. It’s funny how, even though I’ve never met you, it seems like I know you. I have been having very good results so far. I took my initial measurements on 8/12/09 which was about 2 weeks after I started the program. When I checked my measurements yesterday, I had lost 1 inch in my chest, abs & thigh, ½ inch in my waist and ¼ inch in my calf and I have lost 4 lbs. That may not seem like a lot to some people but because I was fairly slim to start with these are big changes for me. My initial goal was to lose 10 lbs in 6 months so I’m almost half way there. I did take before pictures but have not taken any after that. I have kept at it and have surprised myself and am getting much better at the exercises. I still have a long way to go but I’m feeling much better about it now. The other big change is the muscle definition that I have especially in my arms, shoulder & back. My husband even comments on how much muscle I have gotten since I started the program.

Thanks, -Donna Robinson

“This mom is stronger than her husband and loving it!”

Since I am currently in the Bootcamp program, I have only done the video weekly - a few times over the weekends. However (!!!), my husband has been benefiting from the video workouts! I have completed the strength training portion using 14# and 25#, he is using 8# and 14#! I can also complete more toe-push ups than him!

I knew the bootcamp/strength training was working, just not that much! (The past few years he has been concentrating his workouts on cardio, not strength). I am sure it won't take long before he passes me in strength, but for these few weeks, it has been fun to be stronger than my husband! Thank you for helping us both be stronger, fitter, leaner parents for our children.

-Anonymous (don’t want the husband finding out)

“I have stopped using the treadmill!”

Prior to joining Fit Moms For Life and receiving the DVDs I was already involved in a weight training program and was making good gains.

The main reason I joined was because I wanted to receive the DVDs so I had other options for my workouts. I am very grateful I did. I have incorporated some of the routines from the DVDs into my workout. Also, I have stopped using the treadmill for my cardio and instead am using the cardio recommended in your DVDs.

I truly feel I get a better workout with your cardio program. An added benefit is I am not having to workout for as long.

Thank you, Dustin!

-Susan

“I no longer need Weight Watchers!”

I LOVE the DVDs!

So I just received your second dvd in the mail today and I watched the nutrition and interview. WOW, SHE LOOKS GREAT!! What an inspiration!

I had already done your dvd #1 when I got home from work and I was almost tempted to do dvd #2! I'm going to try the cardio tomorrow and the rest on Sunday.

Thanks for creating such a great program! I've quit my Weight Watchers membership and have begun your suggestions on food.

-Sandra

“I love how quickly the entire workout moves”

There really isn't time to think about the workout as "work". These are the types of workouts that I love. I love the interval section. I appreciate that the cardio is over in a flash and that my knees are not killing me afterwards.

When I am finished with the workout I feel great and strong. I love that I am not punishing myself on treadmill or in a spin class trying to change my body into the shape that I want.

-Louise Brown

“I love being a healthy example to my kids!”

I have completed the workout #1 13 times and #2 once so far. I love it. I can do 10 true push ups, followed by 5 knee push ups now - couldn’t do more than 1 at first. I can do the front and side planks for the whole time - needed to modify and still struggled the first couple times.

My kids are around frequently while I am working out and they have become great cheer leaders! It makes me feel good to be setting such a good example for them.

It is so convenient to have the DVD and just do it when the time allows vs. going to a gym etc. I have lost 4.5 inches so far - a full 2 inches around my belly ( thanks to the vacuum!)

-Patti

“My hips and knees don’t hurt as much anymore on your program!”

I am older than most of your participants, turning 55 in Sept. I am also very overweight, started out 288 August 1st, but was 279 as of last Friday.

As you might guess, this has been a lifelong issue for me. But I was looking for an exercise program that I could easily do at home. I first saw you on the ABC morning show, looked you up on your website and really liked what you had to say.

I have always loved to walk, but found that both my hips and knees would be hurting afterwards. That has not been the case with your program, in fact I think that my joints feel better. Definitely not as stiff, easier to move during the day. Your program is easy to understand, easy to adjust to your fitness level and easy to do in your own home.

Thanks Dustin!

-Kay Truman

“I tell everyone about the Fit Moms For Life Program!”

I am totally enjoying "Fit Moms For Life." The workouts are extremely well planned and build upon each other, so I feel challenged without being overwhelmed.

I workout 30 minutes a day, alternating one day of warm-ups/strength training/stretching with another day of warm-ups/cardio/core/stretching. This way I stay on schedule, it's easy to fit into my day, and I don't over do the weight training.

I have talked about "Fit Moms" with almost everyone I know, simply because it is such a great program. The online connections through Dustin's blog and the comments of other participants really help me feel part of a group who is working together.

-Emily Moore

“After only 2 weeks on the Fit Moms For Life Program, my daughter and I are noticing change!”

My daughter and I started your Fit Moms For Life Program 2 weeks ago we have 2 weeks on the first DVD an are enjoying it.

We have noticed change already an will continue. Some days it’s hard to fit everything in but we have managed. I’m 50 an Jessica is 22. Thanks for the interest in keeping people fit no matter what age.

-Pat & Jessic

“I have biceps that would make Michelle Obama jealous!”

I am now convinced that you are truly evil - just finished DVD #3 for the first time & thought I was going to die. Actually, I didn't even "finish" it - I abandoned the cardio segment because my legs were still screaming from the Satanic wall sits.

Your DVDs have been the answer to my work-out needs. Since June 30, I have lost 14 pounds (122 to 108) and have biceps that would make Michelle Obama jealous! And I'm 47, a runty 5'0", and no kids, and still benefit from the workouts. I've gone from using 5# dumbbells to 20# on many of the exercises. It works if you work it!

Thanks for the DVDs and your inspiration, and thanks to the regular moms who are the stars!

-Becky

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