Jamie Wells: The Best Kind Of Fitness Goal Changed Her Life

I started this journey for many reasons----to lose weight prior to my big 30th birthday, to get healthy, to gain confidence, but most importantly to be an example for my daughter. (Robin here--- to me this is my FAVORITE reason to get healthy yet!!) I wanted to start living a healthy lifestyle, making fitness a priority in hopes that she would follow my lead.

I have lost 27lbs. and have gone from a size 12 to a size 7!! The last time I was this small was in high school!!

HOW SHE DID IT

This "healthy lifestyle" was all new to me.

I began reading everything I could get my hands on about health and fitness, following blogs and searching for healthier recipes.  I was determined to do this. 

At work one day, I was casually talking to a co-worker and she invited me to Burn and Chisel Class at UCA.  She told me all about the class and how it was taught by this amazing trainer, Robin Dayer. (Robin again---no, i can just here some of you now, I did not tell her to say this).  I told my co -worker without hesitation "send me the link, I am signing up today!" That was the day my journey began.  I stopped talking and wishing I could be healthy and took action to make it happen!

I absolutely loved the class!!! That was the first time I had worked out since high school....13 years.  It was TOUGH.  I couldn't even do a push up or hold a plank.  At times, I wanted to quit but instead I repeated Robin's quote to myself.  "Don't quit! You are already in pain.  You're already hurting, Get a REWARD from it!"  After the class ended, I immediately signed up for another one, and then another.  Eventually I went from working out 2 days a week to 4 days.  I started noticing changes in my body---I had more muscle tone and was much stronger!!

After class one day, my daughter asked "When will you be done exercising?"  I had to emphasize that this is a way of life, that I will continue to work out forever.  I talked to her about the importance of self-care.  We started working out together on days I wasn't training with Robin---playing basketball, riding bikes, going hiking etc... She then asked me to start running with her and we instantly began to share a passion and became connected on a whole new level. One of my proudest moments was the day we completed our first 5k!!!

 

(Seriously, this one photo makes my heart smile, the absolute entire reason I do what I do for a living!)

JAMIE'S ADVICE

I, for one, love working out and especially LOVE the way I feel after an intense workout.  What I struggle with most is eating clean.  I learned the hard way that I can't out exercise a bad diet!  I am slowly getting better---huge baby steps!  I completely gave up regular cokes which is a huge accomplishment for me.  I am much more conscious of the foods that I serve my family.  I actually feel like a super mom when I cook a healthy meal for my family and we all sit down at the table together.

I also recommend that everyone have a workout buddy.  I couldn't have stayed on track without my friends Karla and Nakisha.  They have been in class with me since day one.  They inspire me with their kind words of encouragement and high fives. There were many days that I just wanted to go home and skip class but I didn't because I felt accountable to them.  Not only do they keep me on track but they make the work outs more fun!  We started the journey as co-workers, but have become best friends!

Doing all those crunches at night to try and get that six pack?

 

YOU CAN'T OUT EXCERCISE A BAD DIET!!!

THE GYM IS FOR CHANGING YOUR BODY'S SHAPE AND CHISELING LEAN MUSCLE NOT WEIGHT LOSS!!

TO SEE ALL YOUR HARD WORK IN THE GYM YOU MUST LOOSE FAT. FAT LOSS STARTS WITH WHAT YOU PUT IN YOUR MOUTH. 

THE ENERGY DRAIN: HOW TO BEAT IT!

EXHAUSTED MUCH?

 

We all have that certain time of the day where we fall down the "energy drain", so to speak! No matter how much rest we get at night, there seems to be a certain time of the day ( usually between 1-3pm ) for all of us that the energy tank starts to point towards empty.  I know this is so true for me when the clock reads somewhere in the neighborhood of 2:30pm!  At this time I know I need to start doing things to combat my fatigue so I can gear up for my evening obligations.    And for those of you that work full time, and your workouts don't fall in the early morning or lunchtime hours, getting that workout in can be ROUGH to say the least.

AT 2:30PM, I SORT OF LOOK A LITTLE SOMETHING LIKE THIS.........

WELL, NOT JUST LIKE THIS, BUT YOU GET THE PICTURE RIGHT?

So, what can we do to combat this???

1. Certain experts say that the feelings of exhaustion we tend to feel toward the late afternoon/evening hours could be all in our head.  In a recent Welsh study, cyclists who felt mentally fatigued stopped pushing themselves sooner than those who felt refreshed did, even though both groups' cardiovascular and muscular responses to exercise were the same! When you hear the saying, your mind is the obstacle not your body, well it's true.

BEAT IT:

Cue up the iPod! Cranking your fave tunes can do more than just motivate you, it can increase exercise performance.  Lift your spirits and your performance!! If you workout in the evening, throw that iPod in the gym bag, it will get you through a tough workout when you just aren't feeling it.

2. Another study shows that cortisol levels (the get up and go hormone) are higher in the morning but then drop toward the afternoon,  as melatonin (the sleepy time hormone) levels start to rise. AHA! And there is your 1-3pm slump!   If you are like me, you TEAR through your to-do list before lunch, and then by afternoon you can barely type your keyboard.  

BEAT IT:

Go get some sunlight!! Go outside for a bit, walk around and get some fresh air! This really does work

Bottom line is YOU WILL NEVER REGRET GETTING YOUR WORKOUT IN! So, no matter what time of day you feel that slump, if your workout happens to fall into that time, JUST GO DO IT! You will always feel better when you do.

That Little Voice In Your Head.....It's Lying!

Your potential is a picture of what you can become!

Thomas Edison says it best, "If we did all the things we are capable of doing, we would literally astonish ourselves."

Whatever your goals are, whatever it is that motivates you to do what you do, IT WILL NOT BE LIFTED TO IT'S HIGHEST LEVEL UNLESS YOU ALSO HAVE BELIEF.

If you want to become your best, you NEED to believe your best!

To many people fall far short of their real potential. Did you know that the average person reaches only 10% of his/her potential? Most neither see nor seize their potential! This is easier said then done, I know I have fallen guilty many a time listening to that little voice in my head, telling me "you can't do that, no way."  We have all had those times.  Maybe you are going through a time like this right now.

"LIFE IS LIKE A TEN SPEED BIKE. MOST OF US HAVE GEARS WE NEVER USE"

Let's break out of this!! What are we saving those gears for? Get rid of the self imposed limitations, they are limiting you as much if not more than the real ones! Look at what limits you are putting on yourself.  Remove them immediately.  It doesn't matter what others think. Your potential at the end of the day is really up to you.  When you put a limit on what you will do, instantly their is a limit on what you can do.  Your body is only going to perform what your brain BELIEVES!!

BELIEVE IN YOURSELF!  I DO.  I ALWAYS HAVE.   HOW MUCH MORE THAN THAT 10% CAN YOU SHOW ME?

                                                                               

Cheryl Engelkes: Superwoman? Absolutely!

Meet Cherly Engelkes

 Ever heard the line, or actually the excuse, "I'm older than you....I can't do those exercises!" or "Wait until your 50, 60 or older, you'll see you just can't exercise/do classes like that!"  Cheryl is here to prove those folks WRONG! Those statements couldn't be further from the truth! When you walk into my class or gym, all bets are off, I don't care what your age number is..........you CREATE a new age when you start moving!  One look at Cheryl and what she has accomplished and you will have no doubts that exercise is indeed the fountain of youth!  She gives wonderful advice below on how to stay motivated and stick with it, how she does it and has done it! And yes, for those of you that work with me on a regular basis, she does burpees, tuck jumps, pushups, and more! I can literallly count on one hand the amount of sessions Cheryl has missed in the 1 1/2 years I have worked with her.  She makes no excuses and finds a way.

Cheryl's Story

I started working with Robin in February 2011.  I didn't realize at that point how life changing it would be.  In the past 15 months I have lost 25lbs! I have traded in my size 10's for a size 6!

My original motivation was to lose some weight because I was going to be turning 50.......UGH!!!! During my first session I thought I was going to throw of most of the 30 minute workout.  The next morning, I needed a forklift to get out of bed.  I had a lot of negative self talk going on in my head.  I didn't really think I could keep it up, but with Robin's help, I've learned to be happier with myself and to appreciate the progress I've made! This is a huge step for me because I've always been guilty of focusing on my weaknesses instead of my strengths.

Another big thing that has changed is my all or nothing approach.  If I were eating unhealthy, I wouldn't exercise and vice verse.  I was eating junk and being a slug! I've now realized (it took 50 years), that it doesn't have to be that way! You can splurge on some of your favorite foods at times, but you still need to exercise.  And you can take a week off exercising if you need to, but then GET BACK IN THE GYM!  Like Robin says "Life happens."  I'm a mother of 3 and sometimes my schedule is dictated for me. But I've learned this past year to have more balance. 

My biggest piece of advice would be to have an accountability partner.  There are many days that I don't want to go to the gym, but I know my friend and training partner, Kristi will be waiting on me.  I hate letting people down, so I always show up.  And everyone needs a Robin in their life.  I would never push myself as hard as she pushes me!! She is more than my trainer, she has also become a dear friend and a positive force in my life!!

I MEAN SERIOUSLY, CHECK OUT CHERYL'S ARMS! 

 HARD WORK

The "YOU'RE SWEATY AND YOU KNOW IT!" Workout

Dig in and get some sweat going! No excuses! Can't get to the gym, I'm out of town, or really short on time......this workout requires no equipment and very little space.  If you have 15 min or less, complete 2 rounds.  A little more time, complete a 3rd round of the circuit with an added glute bonus at the end! This workout works every muscle at the same time for a heart pounding, fat burning, great time!
Focus on quality and hard work for a short amount of time! You don't need a lot of time, but the time you spend has to be painful! Now go get it done!

YOU'RE SWEATY AND YOU KNOW IT!

WORKOUT

ROUND 1

ROUND 2

YOU'RE SWEATY AND YOU KNOW IT:

GLUTE BONUS

No Excuses: Lenisa O'Dwyer's Fitness Journey

Lenisa O'Dwyer defines the word INSPIRATION!  I get the privilege of working with this strong and determined lady twice a week at 5:30 am---that's right---you didn't misread anything, 5:30am.  Through sleep deprivation, illness, busy life with work and children,  and those days where she "just doesn't wanna" (we all know that feeling)----SHE STILL DOES. As you read her story, her journey to this lifestyle we call health and fitness, you will see that she lets nothing get in the way of her workouts and healthy habits.  She has been though A LOT of "fitness obstacles" that could have easily derailed her. But she never quit! NO EXCUSES is the motto I think of when I work with Lenisa.  She inspires me every day and I know you will feel the same!

LENISA'S JOURNEY

My journey to fitness and a healthy lifestyle really didn't start until after the birth of my first set of twins in 2003.  I was 31 years old.  Up until that point in my life, I had always been thin( 5'7 and a size 4 or 6) and if I needed to drop a few pounds I could just cut out this or that from my diet for a couple of weeks and the weight would fall right off.  Things weren't really any different after the birth of even my first child in 2000, I got back down to my pre-pregnancy weight rapidly, so I didn't feel like I "needed" to exercise. BUT, a subsequent miscarriage, fertility treatments, and this set of twins later......well, my body became a whole different story!  I had about 15lbs of weight hanging around that just wouldn't disappear like it had before.  So, when the twins were about 5 months old I started running with a friend around the  neighborhood at night. I joined the Women Can Run Clinic the following year and continued to be motivated by the other women, their stories, and encouragement.  I completed two 5K races and a half-marathon that year.  I had lost all the baby weight plus some and felt healthy , alive and empowered by all that I had been able to accomplish while working full-time and managing life with three small children!

LIFE THROWS A CURVE

Life was good; however, life had other plans for me.  In 2006, I found myself the single mother of three children under the age of 5, working full-time, and with a diagnosis of Sarcoidosis (an autoimmune disorder). Who has the time or energy to work out?? I look back and really don't know how I did it but am very glad I kept running, because it was during my runs that I was able to be quiet, reflect, and enjoy some "me time".  It was also  a period of time that I dropped a LOT of weight.  Stress, poor diet, and chasing after the kids caused me to lose 20lbs, but I continued running 4-5 days a week.  Outside of work and home, I didn't have a life, so I made sure those runs happened!

MORE CHANGES, BUT WITH BLESSINGS!

I started dating again and then once I met my now husband, exercise took a back seat to dinners out and movies!  By the time we married in August 2007, I had regained almost all of the 20lbs I had lost and then promptly became pregnant with my second set of twins!!  Our family joined the gym and I tried to work out 2-3 days a week during the pregnancy to help increase my endurance for the pregnancy---I was 37  years old.  I was able to return to my evening workouts about 6 months after delivery and boy did I need them!! The time at the gym was as much for my mental health as it was for my physical health.  By combining exercise with a healthy diet, I dropped all 45 lbs I had gained with the twins and fit back into my size 6 clothes, at least for a few months, because then I became pregnant with baby number 6!!  I was now 38 years old.

THE HARD WORK AHEAD

My workouts resumed just 3 months after my 6th baby was born BECAUSE I WAS DETERMINED TO GET BACK INTO MY CLOTHES!  The problem was, I was the largest I had ever been and was working out, but this time the pounds weren't dropping.  I thought maybe another "goal" would motivate me so a friend and I trained for and ran a half-marathon. But even with all the extra miles I was putting in, the weight wasn't coming off!!!

ACHIEVING HER GOALS/HOW SHE DID IT

 It was during this time I started small group personal (three other girls and I) training with Robin---at 5:30 am.  It was HARD to get up at that hour, but it was some of the only hours in the day that I had available.  Over a year went by that I trained with Robin in my group, two mornings a week--I even trained an additional two mornings a week with a friend---and my weight was still staying the same.  I could feel changes in my body once I added in strength training with Robin and my group---my body was stronger, tighter, and I had more endurance, but there was definitely areas of my body that still needed work and EXERCISE ALONE WAS NOT DOING IT. 

In August 2011, I started seeing a dietitian.  I was quickly reminded that calories still count, even when you are working out 4 days a week!!  Boy was I in for an eye opener! My caloric intake was averaging 2500 per day, which was almost 800 calories more than my body needed!! This was why the extra pounds weren't being lost!

Over the course of the past 8 months, I have modified my diet and kept a detailed daily record of my food using the "Lose It!" app on my iPhone.  The diet changes paired with consistent 4 days a week of workouts have allowed me to drop 15lbs and now I can really see the muscles I have worked so hard on that were hidden underneath a layer of fat.  I am now proud to say that I am comfortably back in my size 6 clothes again and getting closer to a size 4.  Exercise alone was not the answer! 

The journey started almost 10 years ago (yes I am now 40!) and it will never end.  I have learned along the way to do what you can, when you can, and NEVER STOP GIVING YOURSELF THE GIFT OF A HEALTHY BODY!

UPDATE!! (These changes occurred in Lenisa in the time between her sending me this story and posting it.  This is why it's called a journey.)

Since I wrote my story, I've lost additional weigght and surpassed my original weight loss goals. I currently weigh 131 lbs, have lost a total of 21.2lbs of FAT, and GAINED MORE MUSCLE than I ever thought possible for me!  Another positive side effect has been a drop in my BMI by 3.3%, which is great for my long term health. 

NONE of this would be possible without CONSISTENT AND INTENSE workouts with Robin and  A HEALTHY, PORTION CONTROLLED DIET.  This is a lifestyle I can maintain!