Happy New Year!!
Happy New Year everybody! I hope everyone had a fun, safe and healthy holiday season!
Taking a look back at 2010 as a whole, we have seen some amazing things from our clients at the Training Room. Our whiteboard has been filled with goals set and goals met. These included losing body fat, competing in athletic events, achieving new personal records for lifting weights and more. Everyone who has stepped into the TR has made an impact on themselves and those around them by improving their health and for that they should be extremely proud.
With that said, if the Training Room was to name a “client of the year” Kelly D. would most definitely be in the running. Kelly came to me at the end of May, 2010 with a pretty lofty goal – to lose a total of 60lbs in 2010. By the time she came to the Training Room she had already lost about 20 lbs on her own by starting on a weight watcher’s diet plan. With 40 lbs to go in 7 months, I knew it would be tough, but possible with proper training and nutrition combined with Kelly’s determination to reach her goal.
I addressed Kelly’s nutritional habits first because as hard as I trained her in the gym, she would not have made the kind of progress she was looking for without also fixing her diet. I could have taken the easy way out and decreased Kelly’s caloric intake to 1000 calories a day with no carbs, no sugar, no fat, etc (with starvation being the only sacrifice.) This would have been a sure-fire way to see that Kelly lost the weight. This would have also been a sure-fire way to see that as soon as she hit her goal weight, she would gain everything right back.
One of the main reasons rapid weight loss techniques never work is because rather than making lifestyle changes, people make temporary changes in order to lose weight as quickly as they can. What ends up happening is that once the person loses the weight, they fall right back into their old habits because they didn’t actually learn how to be healthy, they just learned how to lose weight quickly- and these are NOT the same thing.
In order to make true lifestyle changes, I asked Kelly to adjust one eating habit each week. This is a much more manageable method than trying to do a complete overhaul. Kelly explained the process well, saying:
“In the beginning, instead of eliminating several “bad” things from my diet right away Lauren made a plan that included small changes in increments – first just changing my “Chai and Bagel” breakfast routine and then looking at ways to increase protein, decrease processed carbs, increase fruits, veggies and whole grains, and manage calories.”
Bagel: BAD breakfast choice
Eggs: FABULOUS breakfast choice
Even though Kelly had lost some weight on the weight watcher’s diet, she had not learned anything about her poor nutrition habits. By making habitual changes, eating well stopped feeling like work and started feeling like her normal day to day routine. Kelly’s compliance and dedication to changing her eating habits were incredible and a huge attribution to her success.
The rest of Kelly’s success came from her hard work in the gym. Though she was an athlete in high school and part of college, Kelly was admittedly very out of shape and hadn’t seen a gym in quite some time. In the 7 months she has been with us at the Training Room, she has turned into a workout machine. Kelly wasn’t afraid to lift heavy weights and work extremely hard to attain her goal. Many people – women in particular – have an aversion to lifting heavy weights in fear of “bulking up.” These misguided fears are derived from images in body building magazines of women who take steroids and/or testosterone injections. In reality, women do not typically have high enough testosterone levels to “bulk up” like that, and lifting heavy weights is the best way to speed up metabolism, burn fat, gain lean muscle mass, and look great! Kelly took my advice to focus the majority of her workouts on weight training and it paid off. Not only did the weight start falling off, but she actually had fun in the process! She added,
Another major lifestyle change is that I *gasp* enjoy working out! I like how I feel after working out and I like taking time to focus on doing something for myself. I used to think that you have to run or jog to lose weight. I had no idea how fun and effective weight training could be.
Watch Kelly in action in the videos below. These are just a couple examples of how far she has come and how much strength she has gained.
It should definitely be noted that while Kelly was going through this major transformation, she did not have the luxury of spending every waking moment focusing on her weight loss. Between working full time, going to graduate school part time, and having a social life, Kelly was extremely busy. A crazy schedule like hers often leads people to make excuses and to fall off the wagon, but I never heard ONE excuse from Kelly. She had committed to putting her health first and she never wavered on that commitment, no matter how busy life got.
When asked what has made the process of losing so much weight a little easier, Kelly answered,
Ever since I first walked in to the TR, I have felt welcome and supported. The co-owners, my trainer, other trainers and even other clients give encouragement and I truly feel like there is a team of people committed to my success.
But even with all the support in the world from the TR and her husband Ryan (who was amazingly supportive and kept an eye on Kelly for me when I couldn’t be there to see what food choices she was making!), there were still challenges along the way that tested Kelly’s willpower. When asked about her biggest challenges, she responded,
I have really changed my eating (and drinking!) habits and learned healthier ways to enjoy food – but I still have a tough time with parties, holidays and group get-togethers where the “old Kelly” would stand around the food table and shamelessly pick at the hors dourves.
But more often than not, Kelly made the right choices in and out of the gym which is how she managed to go from the “Old Kelly”:
Kelly in December, 2009
To the “New and Improved Kelly”:
The pants that Kelly was wearing in the "Old Kelly" picture!
By the time January 1, 2011 came around, Kelly had lost a total of 58lb in one year. Though 2lbs short of her goal, it is most definitely an incredible accomplishment! Kelly’s journey is not over and with a new year comes new weight loss goals. Kelly says her main motivations are,
To be healthy, feel good, look good and also to prepare my body for a healthy pregnancy sometime in the future.
So, here is to Kelly and all of you who have accomplished your goals in 2010! Congratulations and good luck on all your endeavors in 2011!
A toast to hard work and meeting your goals!
Kelly and Me in December, 2010