Last week I showed you a video of Rita doing box jumps on the NBC morning show. This week I wanted to show another variation of that exercise that you can do. This one involves a little more upper-body. The drawback is that you won’t be able to jump quite as high since you will be holding additional weights.
We do this one in Fit Fun Bootcamp right now indoors and once we go outside to parks, we will use picnic tables, rocks, and playgrounds to use as our box to jump up to!
Enjoy!
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Keep moving,
I normally don’t promote rapid weight loss, but because everyone is looking to lose those last couple pounds before spring break, I thought I would share my answers. It is very difficult to lose more than 1-2 lbs of fat a week, so any weight you might lose above that is mostly water weight.
These tips I share on NBC news with Sarah Carlson are tips for both burning fat and also helping you retain less water.
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To learn more about MamaTone or Fit Fun Bootcamps click here.
It was about 5 months ago that a friend of mine told me about a woman who was interested in in-home training. Since I really didn’t do in-home training anymore because of such a busy schedule, I wanted to get her to try MamaTone or Fit Fun Bootcamps. After speaking with her and hearing about the horror she has gone through the past few years and the severe limitations she had, I knew it was either in-home training or nothing.
I feel very blessed for being able to work with this woman named Becky. She has defied the odds and has let nothing get in her way of reaching success. Becky has lost all this weight with NO cardio (she can’t bend her knees much) and NO lower body weight training except for straight legged dead lifts. When I met her she was quite overweight an in very poor condition, now she has dropped huge amounts of weight, but more importantly, she has built lean muscle that has toned her up, and helped her keep losing fat. Becky started out by only owning 5-10-15 lbs dumbbells, but each month she has to buy a new set. She now is the proud owner of 20-25-30 lb dumbells. She has even got her mom weight training!
So here is Becky’s story in her own words. I want to thank her for her openness. If you ever feel like there are obstacles in your way, be reminded of her story!
Becky after already losing 20 lbs
I’m a perfect example of a person who kept waiting to lose weight and workout because I thought things in my life, especially health-wise, would settle down – I’d do it then when it was more manageable. After all, I was barely managing the day-to-day at many times, how could I handle changing my diet not to mention find the time and energy to add exercise into my life? My full health history would take forever, so I’ll give an abbreviated version of my story two years ago after I had my second child. I still hadn’t lost the weight from my first, and I had a postpartum lupus flare. I had to go on steroids which aren’t the most diet friendly drugs out there. I was also put on an immune suppressant which meant that I got viruses and infections more often too. I also began having problems with migraines again that would last for 2-3 days and happen quite frequently. In addition to this, I suffered from postpartum depression. My baby also had a bad case of reflux which included projectile vomiting and colic, and my first born has an overactive bladder, but I didn’t realize this and every attempt at potty training was a complete failure. So instead of losing weight after having my second, I used all the excuses in the books with everything that was happening in my life and ended up gaining weight. The highest I weighed myself was 174, but I’m sure I weighed more than that.
I joined the YMCA in May 2007 and started working with a personal trainer there and doing some deepwater running not only to try to lose some of the weight and get in shape but to combat the postpartum depression. In fact, when I was able to get in with the psychiatrist, she suggested I see a psychologist/counselor to talk about the postpartum depression issues. I asked her if I only had time to do one thing – either see the counselor or continue to exercise – which I should do. She said I should continue to exercise. It had really helped the depression a lot. At the end of June 2007, I decided I needed to do something to retrain my mind and overcome some of my eating issues – portion control, emotional eating, and unconscious eating. I joined Jenny Craig because I wanted some accountability and since there were so many issues going on in my life I was afraid I wouldn’t always take the time to make the healthy meals. I lost 10 pounds, but wasn’t as committed as I thought I was. I stopped going to both the Y and Jenny Craig when everyone started getting sick come fall. I did, however, keep the weight off and had conquered the unconscious eating and was doing pretty well with the emotional eating also.
Mid-July 2008 was the real turning point for me.
I restarted Jenny Craig and totally changed my eating habits. I got down to around 150 when I really wanted to add working out to the mix. I wasn’t sure what to do though because I have problems with my right knee. When I was working with the trainer at the Y, I could use the recumbent bikes and do some leg work. My knee had gotten worse though and I could no longer do those things. 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.
I ended up in the hospital with a bad infection for a few days in November and had to take over month off. I was surprised how much I missed working out. I was so happy when I got the approval to start again. I’m now up to using 30 pound dumbbells. I couldn’t do a single push-up before, and I can easily do 30. I even did 20 pushups with my feet on a chair (much harder than regular pushups). I couldn’t do a single sit-up before and can easily do 3 sets of 20 controlled ones.
Unless I’m running a fever or literally on the floor because of my low pressure and can’t move around at all without getting dizzy, I never cancel a workout because I’m not feeling well since they always end up making me feel better in the end. I’ve had a migraine starting with numbness in the side of my face and nausea and the piercing pain beginning. I worked out with Dustin and the endorphins from the workout must have kept it at bay. It never got full blown. Just last week I had a temp of 99.9, hadn’t been sleeping, and was in severe pain from endometriosis. Although we had to take longer breaks in between some things, Dustin actually increased the weights on some things – it wasn’t an easy workout by any means (I had to run up to the bathroom and vomit in the middle of the workout during the oblique crunches). However, a couple hours afterwards, I got more energy and was able to make it through the rest of the day and evening so much better since I had exercised.
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! I have lost over 12.5 inches in my waist, and this summer instead of being embarrassed about how big my arms are, they will actually have some definition.
If you are waiting for a good time to lose the weight and start exercising because your life is just too crazy now – know that time will probably never come. In fact, I’m extra grateful for taking charge of my life when I did for many reasons. I have 50 less pounds that I’m carrying around which has to help my knee. Plus I just started a chemical induced menopause to treat my endometriosis. I’m not sure how this is going to affect my weight, but at least I’m at a great starting point and can work with Dustin to adjust my workouts and diet during this period. Most parts of my life are crazy, but I have taken control of this part of my life, and I plan on continuing to do so.”
Becky, mother of 2 kids
For more amazing transfortmations click the links below:
Jody, mom of 5 kids lost 42 lbs!
Marsue went from a size 18 to size 4 and dropped 65 lbs!
Please feel free to comment about any of the above articles. Do you receive your free fitness newsletter yet? If not be sure to put your info in the box at the top of this site.
If you were inspired by Becky’s story please send this along to someone who would benefit from it. Also, please post a question or comment in the box below!
Today I had my monthly fitness show on NBC and we talked about the common beliefs and traps people fall into when trying to lose weight.
Todd was my guest today, and he has done an amazing job the past 10 weeks at Fit Fun Bootcamp, dropping 40 lbs. He is truly a different person then before! It has rippled down to his family and his wife has lost 15 lbs in the past 8 weeks!
Todd was featured about a month ago. Click here to read more of his story and specific advice he gave.
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To recap, the top 4 reasons why you aren’t losing weight.
1. Eating too big of portions. (ok, this is an obvious one!)
2. Not eating frequently enough. (If you are eating more frequently, you will be less likely to binge eat)
3. Believing that because you are working out, you can eat whatever you want. It is harder to work off a 300 calorie candy bar then to not eat it in the first place.
4. Doing endless cardio instead of weights.
Please comment on this video in the box below. If you have questions for Todd, he would be happy to answer them.
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A couple weeks ago I shared the story about Jody, a mom who had five kids who lost nearly 50 lbs in the past 7 months. Click here to read her story. NBC heard about the story and featured her in my fitness segment. This amazing fat loss transformation shows how anybody who works hard and is committed to exercise and eating healthy can achieve amazing results! I received many emails and calls from people after they watched this on NBC, wanting to know more about what all jody has done.
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Here are some of jody’s responses to questions that were asked by people.
Regarding Kate’s questions…When I was taking MamaTone, I was working out at least 2 days per week (3 tops). With Bootcamp, 3 days a week. They are only 6 weeks long, so you HAVE to go the 3 days to really get More on Jody’s Amazing Fat Loss Transformation on NBC
I didn’t think I could see any bigger results than I have seen so far in my Fit Fun Bootcamps, but I was wrong! It just goes to show what anyone is capable of IF they apply the techniques I teach and go after then 100%. You might not lose close to 5 lbs a week, but you will greatly improve. Todd had the right ingredients in him to make this change: he was ready, he was mentally prepared, he had a plan, he was motivated, and he had the right attitude. Keep in mind, Todd started this around Christmas time when everyone says they can’t lose weight.
So here is Todd’s amazing story in his own words!
“As ‘before and after pictures’ tell part of a story, these are BEFORE and WORK IN PROGRESS pictures. And here is more to the story.
Todd at 215
I have been running for the last 6 years on a regular basis. EXACTLY 3.8 miles 3 to 4 times a week (The same route every day) my legs were getting fatigued and the weight just going up.
In late November I heard Dustin Maher on Wisconsin Public Radio and was impressed with how he was able to answer caller’s questions. It wasn’t until Friday Dec 12th that I decided I had to get the help of and outside party. I signed up for FIT FUN BOOTCAMP to start on Monday. This would be the FIRST time I have ever joined a workout group much less going to a health club. When I told my family and friends what I was about to do, I just got Blank stares. (I think they all thought I was kidding) More on Fit Fun Madison Bootcamps Help Todd Drop 27 lbs in 6 Weeks!
The story I am about to share with you is an all too common story. It is a client who came to me because she was frustrated that her body was holding on to so much fat, despite the fact that she was doing endless amounts of cardio and trying to eat healthy. After sitting down with her and analyzing her exercise and eating habits, it became clear that she was eating away her muscle with her endless cardio and very low calorie diets. My recommendations to her was to consume much more lean protein and stop all long distance cardio and instead weight train 3X per week for 45 minutes, do 20 minutes of high intensity cardio 2X per week, and eat more lean protein and supplement with protein drinks.
She took my advice and in the past year has completely transformed her body. One of the things that set her apart, was her work ethic and intensity in the gym. She wasn’t afraid to work hard, sweat, and even let out some soft grunts. At one point she told me to make her puke, so I did… TWICE! When she started to workout she wasn’t able to even do one pushup! How things can change in only a year!
Here is her story in her own words!
Abby Before
“Everyone has heard of the “Freshman 15;” well, I apparently decided to take it a step further and experienced something closer to the “Freshmen 20!” But I didn’t stop there, over the next few years, I continued to gain more weight. Even after college, the weight continued to pile on, reaching an all-time high for me of 149lbs. During this time, I was quite the “Cardio Queen.” I would spend from 1.5 to 2 hours/day, 3-4 days/week doing any variety of cardio (treadmill, bike, elliptical, stair climber). This wasn’t exactly high-intensity cardio, either (obviously, I would not be able to keep that up for 1.5-2 hours!). 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 Core Class. I always thought I had a strong core, after all I could do countless crunches! Boy, was I wrong! Dustin’s class taught me how weak I really was…core and all. After a month of Core Class, I noticed my body was getting stronger, but I wanted to kick it up a notch. I signed up for small group personal training. Before my first session with Dustin, he took my body fat, which surprised me at 25%. I was shocked at how high it was, and I couldn’t help but wonder what it was before I started Core Class! More on Amazing Fat Loss Transformation: Cardio Queen Sees Light of Day!
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Many people asked how I did at Fitness America www.fitnessamerica.com. If you didn’t hear already, I lost 27 lbs in 6.5 weeks. Keep in mind about 15 of those lbs was water. I placed 25 out of 52 (which was better than last year), I also placed 19th in swimwear, which I was please about!
A lot of fitness models and bodybuilders keep it a secret to how they prepare nutritionally for a show, but I enjoy sharing how I prepared. Keep in mind, I don’t necessarily recommend many of these strategies for the average person, but I think there are two important take home messages you should take from this video.
1. Prepare in advance: A fitness model knows EXACTLY what they are going to eat for many days in advance. They make a menu, and measure and cook the food, and then find a way to transport the food. Being prepared is so important for you as a mom. You need to know what you have to cook for the day, what you need to buy at the store, and if you are eating the same meals as your kids.
2. Know your body. I would say that about 80% of nutritional information and guidelines apply to everyone, but that last 20% is where you need to learn how your body responds. Some people might respond pourly to certain carbs, dairy, or fats. It is your job to make careful observations as to your exercise and nutrtional habits and how they affect how you look and feel. This doesn’t happen overnight, but be trying new things out and observe. It is great once you know how your body responds, because you feel like you are in total control over everthing.
Have you nominated that deserving mom yet to receive $500, you have two more weeks to do so. Visit http://www.dustinmaherfitness.com/index.php/2008/12/01/nominate-deserving-mom-to-win-500/ for more details!
Keep moving,
Dustin
Today on CNN they had a story about how there has been an increase in sales of comfort foods. The reason they stated was that people who normally would go shopping to make themselves feel better, are now turning to food because a quart of ice cream is far cheaper than a new purse, watch or shoes. If people do continue to eat these comfort foods they will experience even more discomfort as their waist lines bulge.
So if you are a mom out there that has started to gravitate towards comfort foods, I challenge you to turn to exercise instead. Exercise has scientifically been proven to help less sadness, depression, anxiety, amongst other things. So lace up those shoes, get off the couch and start moving! I am off to the gym right now!
Later,
Dustin
