September 24th, 2008
In Mary’s words:
In April I went to meet with Personal Trainer, Lynn Palmer, to see about making a change in my eating and exercising habits. When I signed on with Lynn to help me improve my health, I told her I would see her twice a week and come to the gym once a week on my own. As Lynn showed me new exercises and strength training and changed my eating habits, I started to see changes in myself. I started to go to the gym four to five times a week. I told Lynn I wanted to lose twenty pounds by my fiftieth birthday. She said we could do it and we did. When I reached that goal, I was so proud of myself and knew I could do better. When my final session with Lynn came, it was bittersweet. Lynn had changed my life. She encouraged me every time I was at the gym and she showed me how to eat better and not feel like I was depriving myself. If I felt discouraged by an exercise she encouraged me to keep trying and I did. When I started my personal training program I weighed 190 pounds. I now weigh 158 pounds, I’ve lost 10% body fat, I’ve lost 5.5 inches off my backside, and I’ve gone from a size 12 to a size 8. I want to thank Lynn, who without her encouragement and desire to see success, I wouldn’t look the way I do today.
August 19th, 2008
Jeanne S. should be renamed ‘Wonder Woman’! She took not one, but two vacation trips while training in her first six weeks and still lost weight. Jeanne has taken on her personal training goals as a true part of her everyday actions and thinking. Congratulations Jeanne for being consistent and persistent!
Rosa H. is a woman to admire. After two knee replacements, she has the fortitude to keep on trying to improve the quality of her life. Her determination and faithfulness to making her training appointments resulted in not only weight loss but the ability to triple her cardiovascular workout time and speed. Now you can even see Rosa in on a Saturday working through her program on her own. Hat’s off to Rosa and her continuing success.
Teresa H. – Before personal training with Lynn K. Palmer.
Teresa H. – July 2008
CONGRATULATIONS TERESA ON A JOB WELL DONE!
Want to hear an incredible journey? Read Teresa’s story in the comment section of this post.
July 6th, 2008
Are you worried about working out when you can’t get to the gym?
Lorinda K. has contributed a great twenty four minute strength training workout you can do at home with the help of a stability ball.
The exercises are a full body workout including chest, back, triceps, biceps, abs, quadriceps and hamstrings.
(Stability balls can be purchased at your local Walmart, Target, or Sport’s Authority for around $20.00. Be sure to look at the package because balls range in size. Twenty two inches would be the smallest you would want. Twenty six inches is the size we have been using at the club.)
Look for my email to you from email@example.com to view the series of exercises Lorinda found for us.
Exercise tips for using a stability ball: Remember to sit very straight with your head in a “neutral” position when the exercise requires sitting on the ball. And, of course follow the 2-1-4 count throughout the exercise. Work your way up to fifteen or twenty repetitions for each exercise.
Too Easy? Well, do the routine one more time and HAVE A BALL!
July 4th, 2008
The month of June found TWO outstanding achievements! Awards go to: Mary S. for losing 4% body fat and still losing! Think it was easy? Just ask Mary. Watching her diet, exercising five times a week and taking a mini vacation to Vegas? SHE DID IT ALL! Congratulations, Mary for the discipline and desire to change your life.
Also, high kudos to Janice S. – talk about high stress jobs, she has one. But tenacity to stick to it with her new exercise regime, and the will to focus on calories in to calories out, Janice got the greatest reward of all. Her doctor’s recent evaluation concluded she no longer had to continue with most of her medications! Keep up the good work, Janice, the weight keeps coming off and the ‘new you’ is around the corner!
June 24th, 2008
When starting out on this new journey of keeping the calories you are consuming below your Base Metabolic Rate, knowing how many calories you are consuming is essential.
There are several programs available for caloric record keeping, however the link on the sidebar will take you to a great “user friendly” food diary program. In the program, you enter the food item you want to eat, and you will be given the exact number of calories! And, an important feature of this program is that it also calculates the percentages of carbohydrates, proteins and fats.
There are many more features, like helping you calculate how many calories you are burning during your new workout activities, as well as your daily burn doing chores, yardwork, etc. Browse around the website and leave me a comment here on what features you like the best and what is working for you.
Are you now thinking this seems like way too much to do? An added bonus to utilizing a food diary program is that it will help you get greater results in a shorter time period as you transition your food choices to healthier eating habits and meal planning. What’s the end result? You lose that weight faster and safely.
So, what are you waiting for? Start counting!
(This calorie and activity counting website charges a small monthly nominal fee, but does not require a contract. Their service is delivered on a month-to-month basis and your account can be cancelled at any time with no penalty.)
June 3rd, 2008
Eat less today than you did yesterday!