February 20, 2010
Lessons From Olympic Athletes
Hello everyone from a beautiful Vancouver Canada. I got the opportunity to go to the Olympics and definitely didn’t pass it up. I have had an amazing time being in the Olympic villages, seeing some of the athletes and going to the competitions. I would like to share with you a couple lessons I have learned from Olympic athletes that you can apply to your own lives to become better and fitter.
Check out the video I shot from the winter games!
1. Commit to being your best 100%. Athletes sacrifice a lot because they know what they want and they aren’t going to let anything stop them from reaching it. What areas haven’t you been giving 100%? Where can you sacrifice in order to reach your goals?
2. Visualize the competition practicing very hard everyday in order to push you to work even harder. Your opponent might be extra fat, your big girl jeans, or lack of energy. Each time you want to quit or each time you don’t feel like getting up… think about those big girl jeans or the lack of energy you are living with and take back control!
3. Surround yourself with like minded and fit people. The athletes in America spend much of their time at the Olympic training facility in Colorado Springs with the other athletes. They eat, sleep, and workout together in order to be the best. They also hire the best coaches to make sure they stay on track and are going about their training and nutrition the right way. You should be joining fitness groups, getting groups of friends together who are going to set a specific goal, get your husband to workout with you, or hire a coach or fitness professional. If you are local my trainers and I woud love to have the opportunity to coach you and help you achieve your goals through Fit Fun Bootcamps. If you don’t live around the Dane County area, I have put together all my programs and information onto home workout DVDs that you can do by yourself or with a group of friends. Each month you will receive a DVD in the mail, I am giving you the opportunity to try it our for free (just pay shipping) click here to find out more. If you really want to target your core (abs), I can coach you through that as well with my Got Core program!
4. Visualize yourself having reached your goal. When you hear Olympic athletes get interviewed just about everyone says that they saw themselves standing on the podium putting the gold medal around their neck. Visualize how you will feel, what you will do when you achieve the goals that you have set for yourself. Each day picture in great detail that moment of success.
Please share! What has the Olympics games meant to you! Have you taken anything away from them so far?
Filed under Behavior Change, Mindset by admin
January 24, 2010
How One Mom Dropped 15 lbs and 5 Minutes Off Her 5K!
I 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.
Sitting 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.
When 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.
Filed under Behavior Change, Cardio Workouts, Fit Moms For Life DVD, In-home workouts, Lowerbody toning, MamaTone, Mindset, Transformations, Uncategorized, bootcamps by admin
January 21, 2010
Interview With Biggest Loser Contestants Kristin and Cathy!
This past weekend I was able to get an exclusive interview with season seven’s Biggest Loser mother/daughter team Kristin and Cathy! They were both so amazing and definitely have a passion for helping people begin “living their lives” instead of just existing.
Here are some of the biggest take aways I got from this interview:
1. Weigh your food using a food scale, you need to measure it to manage it. Our society has lost all perspective on proper portion size and the only way to be sure is to buy a scale. I recommend a digital one, you can get them at a Target or Walmart for about $30.
2. Surround yourself with people who are going to support your new healthy behaviors.
3. Get out of denial and stop living a “comfortable life.”
4. Work with professionals.
5. Don’t focus just on the scale, but overall health benefits. Focus on getting off meds, and decreasing aches and pains.
6. Find enjoyment in physical activities.
7. Don’t just do one form of exercise. Cross train and find new activities that you can try out.
8. Prepare as much food yourself and don’t rely on eating out.
9. If you have to eat out, plan ahead and know what are the better choices at restaurants.
10. Make a food journal.
11. You don’t need the Biggest Loser to get what you want. Dig deep and realize you have what it takes inside of you.
12. You need to make the COMMITTMENT!
Inside Secrets of the Biggest Loser
One of the most interesting things Kristin said about the BL behind the scenes is that they weigh-in the morning of the TV weigh-in under medical supervision. But, the contestants don’t know the results until the official weigh in. In order to prevent extreme dehydration measures, they are required to give a urine sample right before the weigh-in and if it doesn’t meet BL standards, they have to drink water until it does.
Also they had to prepare ALL their food on the ranch, there was no one who cooked it for them.
The weigh-in actually takes a lot longer than you see on TV because of all the takes and retakes that is required for TV.
The contestants still keep in touch with each other since the show and also are close to contestants from past seasons and newer seasons.
Are you ready?
If after watching this interview you have become inspired and are ready to take that next frightful step towards becoming the YOU that you deserve, I would be honored to be your “Bob and Jillian.” Whether you are in the Madison area and can come to a Fit Fun Bootcamp, or if you workout with me in the comfort of your own home through the Fit Moms For Life DVDs, or if you are just wanting some quick workouts to target your midsection through my Got Core program, I would be honored to have the pleasure to work with you! If you are uncertain which program is best, or just need a little guidance, I am giving you permission to email me directly at dustinmaherfitness@gmail.com, this will go directly to my inbox instead of my assistants inboxes. I will try to help as many of you as I can!
Filed under Behavior Change, In the news, Mindset, Nutrition by admin
January 19, 2010
Words Of Wisdom From Will Smith
When I saw this video about a week ago, the word I had was “Wow!” I am not a huge movie person and don’t follow any actors or actresses, but I have enjoyed Will Smith, but more what he stands for and what he believes. I have heard a couple interviews with him throughout the years and have been very impressed.
Thankfully for us, there was someone who decided to put together a montage of Will Smith’s wisdom.
There are so many gems in the video. Watch it a couple times and let it soak in. There are so many lessons you can learn regarding your fitness and health.
Here are a couple of the quotes I pulled out and a little commentary from me on them.
“I am not afraid to die on a treadmill”
Never let anyone out work you. Hustle and focus can make up for a lack of genetic ability, past failures, and low self-esteem. Hard work will get you far in life, but make sure it is smart work as well. That is why I encourage you to do shorter intense exercise instead of long time consuming workouts.
“Don’t you ever try to tell me that something is impossible.”
If you think you can’t get in shape, you are probably right, and if you believe you can get in shape you are also right. You need to know that even though something might be challenging, it is never impossible. The only two words I never let my clients say are the words “I can’t.”
“Don’t try to build a wall, just tell yourself you just need to lay one brick as straight and perfect as possible.” More on Words Of Wisdom From Will Smith
Filed under Behavior Change, Mindset, Uncategorized by admin
January 18, 2010
Lessons We Can Learn From a Quadriplegic
A couple days ago I got the privilege and honor of meeting one of the families that won my $500 prize. They wanted to make the 45 minute drive to meet me. Their story is incredibly inspiring and I hardly made it through the interview without crying!
I was blown away by the positive outlook they had and how they look at obstacles as only challenges they get to overcome!
You might need some Kleenex out for this one. I hope after watching this video it will move you to take action!
I forgot to mention in the video that Megan is a 4.0 student and is going to be leaving next year to attend college and follow her dreams. She says she can’t wait to go off to college!
Whenever you are feeling lazy, or unmotivated, I want you to think about Megan and her 2 hours a day at physical therapy, to do all she can, to take a few steps.
I haven’t asked Megan this, but I am sure she would love to answer any questions you might have for her, so write your questions below!
I would like to give this family much more than the $500 I could give, so if you are feeling touched and would like to take action and give some money, time, or needed supplies, please put a comment in the box below and I will provide the contact info to the family.
Filed under Mindset by admin
January 5, 2010
5 Tips To Achieve Those New Years Resolution
This time of the year brings crowded gyms and optimism towards this being THE year that a person gets in shape. Sadly most of these resolutions will be out of thought within 1-2 months. How can we ensure that we achieve the desired outcomes? Here are some of my suggestions.
1. Set goals that are measurable, specific, realistic, and have a time deadline. Writing goals out give you a 10 times great chance at success! Plus it is much more fun to look back at your list and see what you have accomplished!
2. Join a group, and tell everyone what you are doing. This is huge! Making that commitment towards yourself and to those in the group increase the success rate exponentially! I believe lack of support is one of the greatest reasons why people fail to reach their goals and fulfill their resolutions! I have tried to solve this problem by creating many different programs to fit everyone’s needs. If you are in Madison and have not tried out Fit Fun Bootcamps I encourage you to do so, you can come for the first week on me, to see if it is the right program for you. If you want follow along DVDs that have a proven track-record of working check out the Fit Moms For Life DVDs and receive the first one free to try out! If you just want a program to strengthen your core and get rid of your lower back problems, check out Got Core. If you are a mom who stays home with the kids and live in the Madison area check out MamaTone Fitness. Or join any other program that is in your community that has had a history of delivering results! More on 5 Tips To Achieve Those New Years Resolution
Filed under Behavior Change, Mindset, Uncategorized, bootcamps by admin
January 3, 2010
My Goals And Predictions For 2010!
As 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.
1. 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.
3. 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.
2. 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?
Filed under Fit Moms For Life DVD, Kids Fitness, Mindset, Transformations, Uncategorized, bootcamps by admin
December 17, 2009
Nominate a Deserving Mom For 1 of 4 $500 Cash Prizes!
Dear friends,
I want to thank the thousands of you who subscribe to my newsletter and read my blog. I am truly grateful to all of you for being in my life! This Christmas season I want to challenge you to open up your hearts by giving of your time, money, and hearts. I just got back from volunteering at the local soup kitchen/food pantry. Each time I go it is such a humbling experience and shows just how much we really have!
This year I would once again would like to ask for your help! I would like to give some money away to 4 moms who could really use a little pick up this Christmas season. Check out last years contest, and the winners I picked, and then check this video out.
Last years responses: http://dustinmaherfitness.com/2008/12/01/nominate-deserving-mom-to-win-500/
Last years winners: http://dustinmaherfitness.com/2008/12/22/500-winner-of-nominate-a-deserving-mom-contest/
Here are the rules:
1. Entries must be submitted in the comment box below.
2. Contest ends Tues Dec 29th at Midnight CST.
3. All stories must be true and will be verified if selected as one of the winners.
4. You can’t nominate yourself.
5. Please share this with as many people as possible in order for me to find the most deserving moms.
6. Please be reading the stories and if one really moves you and you want to give, email me at dustinmaherfitness@gmail.com and I can get you in contact with the person. More on Nominate a Deserving Mom For 1 of 4 $500 Cash Prizes!
Filed under Behavior Change, Mindset, Uncategorized by admin
December 9, 2009
How Dedicated Are YOU!?
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!
Filed under Behavior Change, Fit Moms For Life DVD, Mindset by admin
I have been doing a 5 part series with Kim Sveum of ABC news. She wanted to do a series on healthy moms and decided that she needed to practice what she preached. So she enlisted my help at creating an eating and exercise plan that would help her lose fat, lose inches, and increase her energy levels.
Click here to see part 1 Getting Started
Click here to see part 2 Motivation
Click here to see part 3 Nutrition
Click here to see part 4 Thanksgiving
Click here to see part 5 Exercise
Before I agreed to this, I wanted to make sure she was committed, because the last thing I wanted was for me to take before and after measurements on TV to 10,000’s of people and not have someone who was committed. After meeting with Kim, I could tell she was going to give it 100% and make me look good! :) And boy did she ever!
Here were her actual stats:
10-20-09 11-23-09
Weight 127 120
Tri 13 10
Supra 7.5 4
Thigh 33 19
BF% 22.1% 14.9%
Lean 98.8 lbs 102 lbs
Fat 28 lbs 18 lb
Circumference (in)
Arm 10 9.5
Chest 36.75 35.5
Waist 28.75 26.75
Ab 31.50 28.25
Hips 38 36.25
Thigh 20.5 18.5
I want to make a couple points about these #s.
1. You can’t spot reduce: notice she lost pretty consistently in ALL parts of her body, not just in one area.
2. She gained 3 lbs of lean weight (muscle) through this process.
3. Although she lost 7lbs, she actually lost 10 lbs of fat.
4. She lost 3.25 inches in her abdomen.
5. She lost an astounding 7 % bodyfat total.
For exercise Kim didn’t do any traditional cardio instead focused on heavy weight training and interval cardio training. She worked out about 4 times/week for 45 minutes each time. She did a combination of my Fit Fun Bootcamps, MamaTone Fitness, and Fit Moms For Life DVDs.
She followed a higher protein and fat diet and lower carb and no sugar eating plan and no carbs after 3 pm. She drank 1 gallon of water each day and eliminated all processed foods and fake sugars. She ate about 1400 calories per day.
If you want to read Kim’s blog and journey and more about how she did what she did in much more detail, I highly recommend you to click here and check out her stories!
Filed under Behavior Change, Cardio Workouts, Fit Moms For Life DVD, Lowerbody toning, Mindset, NBC Morning Segments, Uncategorized, bootcamps by admin
