Abby and I with the family
A couple days ago I shared with you part 1 of a story on a Mom with 7 kids who changed her whole families life. I received so many comments and private emails from my subscribers about this story and how it really inspired them to look at what they are feeding their kids.
The second part of the story is about the miracles Kim’s family has seen from getting off of the traditional processed and toxic diet. When I was in ND with everyone I had a great conversation with her husband who has lost 45 lbs. He looked awesome and said he loves Tracies webstite, and he is just a sponge for knowledge regarding food. He has a problem I hope all of you get to at some point. He needs to GAIN weight, and is currently eating 3000 calories per day, but can’t keep weight on him. Nice problem to have right 
You can obviously see from his before pic, he wasn’t gifted with great genetics. He has systematically experimented with HIS body to find the foods that HIS body responds well to, and has his hormones very regulated and is eating only high quality foods that his body can process. He has found whole grains (a very healthy thing to eat) doesn’t sit well with his body and his back problems come back right away. I challenge you to do experiments on yourself and track how you feel. Many people have trouble processing dairy, sugar, and grains. Try eliminating one of them for a 4-6 week period and see how you feel and then try another one to eliminate.
Kim and her family before changing their diet
Enough rambling, here is the rest of Kim’s story:
“I was just looking out the window at the kids playing in the yard and realizing what a miracle they are. Our oldest just turned 14, we have twins who are 12, triplets that are 8 and our youngest is 4. I didn’t think we’d be able to have kids. I grew up obese, and didn’t have a normal puberty. In fact, I only had my menstrual cycle one to two times a year.
As a kid, this didn’t bother me so much. It wasn’t until we decided we wanted a family, that I became concerned. I made an appointment with an OB-GYN, who immediately referred me to a fertility specialist. He told me I have Polycystic Ovarian Syndrome. He told me I would never conceive a baby without medical intervention. He put me on some oral drugs that were supposed to stimulate my body to ovulate, but that was unsuccessful, so we proceeded to take fertility shots. We were lucky to have a single baby, twins and triplets. All were healthy and we decided six was enough! We weren’t worried about having any more kids as pregnancy was impossible without medical intervention. Maybe with the way I was taking care of my body at the time, it was impossible, but my niece had me on an exercise plan to help me lose a lot of pregnancy weight. I was losing weight and exercising consistently. To my surprise, my periods started to become more regular. More surprising than More on You are What You Eat: Part 2 of 2
I want to give away 2 copies of my newest 4 DVD program called Buns, Guns, Back, and Shoulders that will be . But before I share with you the details I want to announce the winners of a contest I held awhile back where I asked people to submit in video format a story about how my programs have changed their lives. So here are the top 3 winners.
$250 Winner Vanessa
I really liked her creativity and how she didn’t focus on just weight loss. My programs are so much more than weight loss. I really liked all the things she GAINED, not lost. I also like how she is now helping those around her.
Part 1
Part 2
$100 Second Place
Crystals story really touched me, not only because of what she is doing with her clothes, but her commitment she has towards taking time for herself. Crystal has been coming now for 5 months and has lost almost 40 lbs. Her positive energy is contagious. It isn’t easy when someone her size comes to a very intense bootcamp with many who are quite fit. But she can attest that everyone is so supportive, even though she might be one of the last to finish runs, she finishes, and nobody works harder than her. Within a year I believe she will be about 120 lbs lighter and she will be one of the first to finish any run or exercise. I am blessed to have her in my life!
$50 Third Place
Marsue’s video was great because it really showed what is possible and what my philosophies are. It shows just how much a person can change in a relatively short period of time. I met Marsue when she was severely overweight and depressed. She couldn’t do a pushup on her knees, and was really not living life to the fullest. Two years later, she has lost 62 lbs, she is a certified personal trainer, she is one of my Fit Fun Bootcamp instructors, she stars in DVD #2 of the Fit Moms For Life DVDs, and now she is helping people go from where she was to where she is now. She didn’t just lose weight, she created a highly athletic and strong physique. That is evident by her heavy bicep curls, one legged pushups on the ball, and the ease at which she does chinups.
Congratulations again to all the winners. Actually everyone who submitted a video is a winner, because it isn’t easy to film yourself and watch yourself on camera, so I want to thank everyone who submitted it.
How To Win A FREE Copy of Buns, Guns, Back, and Shoulders
As you probably know by now Tuesday, June 15th at 9 AM CST I will be releasing my brand new 4 Set DVD program. These DVDs contain 12 short workouts that target specific body parts. Four 15 minute workouts that are nothing but back to back butt and thigh exercises, four workouts that are nothing but arm toning workouts, four workouts that tone the upperback and shoulder area. So here is the question I want you to answer in the comment section below. The deadline for submitting is Sunday June 13th (my birthday!) at 6 PM, CST. The winners will be announced Monday morning.
How would this DVD program help you reach your goals and how would reaching these goals change your life?
Mary Before Fit Fun Bootcamp
I know there are people from all over the world who read this, but for those of us in the Midwest United States, it has finally gotten warm—with highs getting into the 80′s! With summer nearing, getting workouts in outside is very desirable. After a long winter, the fresh air and bright sun are all we need to lift our spirits and brighten our day.
Fit Fun Bootcamps always get very popular in the summer because people just don’t want to be inside any longer. Today I want to share with you some great exercises you can do outside with a medicine ball. Medicine balls are one of the most popular tools I use to train my clients because they are very simple, inexpensive ($20-$50 depending on weight), and easy to transport.
Mary has lost a couple of jean sizes and, at the age of 40, is in the best shape of her life. I am very proud of everything she has done and the extreme intensity she brings to each workout. She definitely deserves the results.
Please note that this video was filmed a couple of weeks ago. We have bootcamp every Saturday at 8 AM at Elver Park, which is free for current bootcampers and a $10 drop in for everyone else. We will be doing another big kickoff in a couple of weeks because the weather was very bad the first time around.
Here is the list of exercises we did with the medicine balls.
-2 ball squats
-2 ball squat jumps
-2 ball high knee running
-Sit-up ball toss
-Med ball slamdowns
What is your favorite medicine ball workout?
Trish before starting Fit Fun Bootcamp
Sometimes I work with people who are literally in life or death situations; they are ticking time bombs waiting to go off. 1 year ago, I met Trish, a morbidly obese woman with a willingness and excitement about learning and working hard. She has absorbed everything I have taught her by participating in my grocery tours, bootcamps, and everything else I have offered. It has been pure joy to watch Trish transform as a person.
Learn more about Trish’s story and her sister in this post I did awhile back.
Trish is an amazing woman who came to bootcamp with a major motivator— her sister was extremely sick with late stage breast cancer. Trish began researching the role diet plays in disease, particularly in cancer. Many days Trish does “doublers” (two bootcamps back to back with no rest) and always keeps the group laughing with her outgoing personality.
Trish has lost 68 lbs. and 8 inches off her waist. More importantly than the numbers is how incredibly fit she is now. She came to bootcamp barely doing pushups on her knees and now she can even do 1-arm pushups. What a difference a year can make!
Many people think my programs are just for fit people or for those who are trying to lose the last 10 lbs. In reality, my programs are for anyone ready to make change happen, to break out of their rut, or to blaze new trails that they didn’t even know existed.
Thanks Trish for being a great role model for your kids and everyone reading this article.
If you live in the Madison area I would love to see you at one of my Fit Fun Bootcamps. Come try it out for a week and see if you don’t deliver huge value to you. If you aren’t in the area, I have bottled up my training and workouts and put them in DVD format through my Got Core DVDs, and Fit Moms For Life DVDs. They have helped over 2000 people in the past 10 months.
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
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.
- 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.
Do you have any questions for Patrice?
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
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
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)
1 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!
Before I talk about today’s post, I want to give you an update on the story of the Canadian woman who needed your help and advice. Click here to read her story and check out all the amazing advice you shared.
I just received an update from her:
Hi Dustin,
I don’t know if you remember me but I wrote you a while back about a horrible situation that I am going through, I was shocked that you responded and that you even put my letter on your blog, then floored by the response of so many caring people, and brought to tears by the prayers of your mother. This was a life changing time for me. I am still in the process of separation and though it seems like everything is going wrong around me I made a choice. I CHOSE JOY! I realized that I cannot change anyone but that I can change what I do with me. I could sit around and feel sorry for myself or I decide to live joyfully. so I chose Joy. Since I made that decision a week later a very good friend without any knowledge of my decision called me looking for a workout partner then my counsellor referred me to a friend of hers who just became a personal trainer, and was looking for someone to work with, and guess what, she wants to work mainly with moms needless to say I told her all about you. I have been reading all your emails and watching all the videos. I have been making adjustments to my diet, now that I am adding the exercise properly I should be on track to becoming fit again. As I told your mom I will do this, and I promise I will make you proud and myself proud. In the midst of this mess I feel a sense of joy and excitement I have not felt in a long time.
Thank You So Much.
Love and Joy,
Ruthie
Great job Ruthie! Isn’t it amazing when you decide you are going to do something, things fall into place allowing your goals to become reality!
Today I want to share with you a story of a baby boomer named Shirley. I know there are many in their 50′s and 60′s who do my Fit Moms For Life DVDs as well as Fit Fun Bootcamps. Post menopause can be a very challenging time for most women. Their hormones are all out of balance and they begin to accumlate body fat while keeping their exercise and eating habits the same. Proper eating and exercise can help balance out the hormones, but for some it isn’t enough, which is past the scope of this website. You need to see your doctor or natural healing doctor to see what alternatives are out there to balance your body.
I try to share lots of different stories on this site, some with dramatic results that take years to complete, articles about what you should eat, others on how you should move your body, and many on the mindset and inner strength it takes to be transformed both internally and externally. I would like to share a story of one of my newer bootcampers who changed many things in her life and dropped 16 lbs in 6 weeks. Since then she has lost another 4 lbs in the following 8 weeks, for a total of 20 lbs in 14 weeks.
Here is Shirley’s story in her own words!
You can do this! I am 55 years old and I started my weight loss journey by reading Dustin’s newsletter and watching his videos for about 3 months. I read all the posted success stories and paid close attention to the age of the individuals, 20, 30, 40 – this made me wonder at 55 will this work for me and can I do it? So I signed up for the 21 Day Bootcamp.
One of my first challenges was working out at 6:15 am – not something I thought I could every do; I’m not by any means a morning person. Second challenge was not drinking diet soda – big change for me. With the help of Dustin’s nutrition segments I changed the type of bread, yogurt and cereal I ate. I really started paying closer attention to labels and I purchased a digital food scale. I also started eating more fresh or frozen fruits and vegetables. I closely watched the amount of carbs I ate later in the day unless I am going to work out. I cook a lot more and changed my grocery shopping habits – now I shop for a full week instead of a few days. This requires planning, but I also know exactly what I am eating for the day. A handy tool I was introduced to with this program was a food journal, it keeps me on track.
I set some short and long term goals – goals are another important part of this journey. I have specific dates that I want to reach these goals by and a reward for accomplishing them (not food), but a manicure or massage. When I am struggling with an exercise or really feel like saying that is enough, I focus on my goal and try to push through. I have met a lot of nice people and everyone is there to motivate and encourage you to keep challenging yourself. At the end of my 21 days – I have discovered that I love working out in the morning – I have so much energy and I go to work with an upbeat attitude. Changing your eating habits is hard, but the reward is incredible – I have lost 16 lbs. and 2.5 inches from my waist which is my trouble area . I am going to continue going to the morning bootcamp as well as doing Dustin’s DVD’s at home on weekends. Everything in life is a choice and you choose what you want, where you will go, and how you will get there, and ultimately it is you who will choose to change your life. You can do this!
Below are a few days from my food journal:
DAY ONE:
Breakfast: 1c. Kashi Go Lean
½ c Stoneyfield plain yogurt
1oz. almonds
Snack: ½ banana with Peanut butter
Lunch: 3oz water packed tuna
Lettuce-tomatoes-mushrooms – Balsamic vinegar dressing
Snack: Apple with string cheese
Dinner: Chicken Breast w/ sautéed mushrooms
Green beans with slivered almonds
Water: 80 oz.
DAY TWO:
Breakfast: 1c oatmeal/cinnamon/berries/1% milk
Snack: APPLE W/PEANUT BUTTER
Lunch: Salad with chicken breast, tomatoes, shredded carrot, FF raspberry vinagarette
Snack: ALMONDS
Dinner: Halibut/red pepper, onion, tomato sauce
½ sweet potato/maple syrup
Water: 100 oz.
DAY THREE:
Breakfast: Kashi Go Lean/Stoneyfield yogurt
Snack: Banana/Peanut butter
Lunch: Ezekiel sprouted bread
Deli Turkey
Mustard/lettuce/tomatoe
Snack: cottage cheese/celery sticks
Dinner: 3oz steak
Salad, tomato, feta cheese, shredded carrots/ balsamic vinegar dressing.
Water: 80 oz
DAY FOUR:
Breakfast: 2 eggs with mushroom and onion
Apple – cinnamon
Snack: Yogurt with sugar free frozen blueberries
Lunch: Salad with 3oz. tuna in water
Tomatoes and Broccoli – Balsamic dressing
Snack: Almonds
Dinner: Ezekiel tortilla – ground turkey – red pepper, onion, tomato
Salsa
Water: 120oz.
DAY FIVE:
Breakfast: Ezekiel muffin with peanut butter
Snack: Apple with String Cheese
Lunch: Salad with ground turkey, tomatoes, black beans, onion
Fat Free Red Raspberry dressing
Snack: ½ banana and almonds
Dinner: Chicken Breast
Steamed broccoli
½ sweet potato with 100% maple syrup.
Water: 120oz.
Do you have any questions for Shirley?
Amber "After" with more zest for life and confidence!
I am going to begin to feature more of my clients who really go at the eating and exercise 100% and get quite quick results. I don’t want to make it sound like this is going to happen to everyone, but looking at what those who are successful can be a big help to see what might work for yourself. So in the upcoming weeks, I will ask some of my clients to share their exact food journal as well as workout plan. I hope that you will be able to take small tips and tricks and apply them into your eating and exercise life.
I would like to introduce you to Amber, she has been coming to Fit Fun Bootcamps for 1 month now and has lost 13 lbs. It is very impressive to see the toning that is occurring all throughout her body and the many many inches she is losing. She had less than 20 lbs to lose total, so for her to lose this much the first month really shows how hard she has worked and how nearly perfect she has been with her eating. When I first met her and asked what her goals were, I could tell the spark wasn’t there in her life, she wasn’t happy and not in a good place. A little more than 1 month later she is a completely different person, her spark is back and she exudes confidence now, which as a trainer, is SO great and exciting to see! She has made a 180 degree change.
Amber is going to let you in on what she did exactly! So check it out.
Food Journal
I stick to the the same meals/snacks for the most part, and add new snack ideas every week.
Day 1
Meal 1 (after I workout, around 7:45am):
2 Eggs (I now buy the cage free organic; they taste MUCH better, too) with spinach and tomatoe
1 Slice of oatmeal toast (the first three ingredients are filtered water, whole wheat flour, and enriched wheat flour)
Should I buy a different kind? Yes I would recommend Ezekial Bread
1 cup coffee (No sugar added and I STOPPED putting half and half in
Meal 2 (around 11am)
Apple slices with 10 almonds
Meal 3 (around 2pm)
2 Wasa crackers with hummus and turkey slices
Meal 4 (around 5pm)
3 oz of chicken
Spaghetti squash
Green beans and cauliflower
Day 2
Meal 1
1/2 cup oatmeal with dried sweetened cranberries and a little brown sugar
2 Eggs with salsa
1 cup of cofee
Meal 2
Banana with peanut butter
Meal 3
2 Wasa crackers with turkey slices, grape slices and tomato slices
Meal 4
3 oz of chicken
1/2 cup brown rice
Broccoli
Meal 5
Soynuts with raisins and m&m’s
Day 3
Meal 1
2 Eggs with albacore tuna and tomato
1 cup coffee
Meal 2
Strawberry banana shake made with peanut butter
Meal 3
Apple slices with peanut butter
Meal 4
3 oz chicken
1/2 sweet potato
Day 4
Meal 1
2 Eggs with spinach, tomatoes, and salsa
1 Cinnamon raisin english muffin
1 cup coffee
Meal 2
Banana with peanut butter
Meal 3
Soynuts with raisins
Meal 4
3 oz chicken
1/2 cup brown rice
Broccoli
Meal 5
Green tea
1 Spring roll with peanut sauce (I waitress at a Thai/Lao restaurant right now….green tea has been my savior on work nights) More on How Amber Lost 13 lbs in 4 Weeks!
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.
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!
