Category

Transformation Center

Let’s talk about injuries

By | Food For Thought, Mindset, Transformation Center

Injury isn’t a topic that is sexy or exciting to talk about, but it is pretty much inevitable. Most injuries happen just going about life, and on a rare occasion it can happen while working out. I would estimate it’s less than 10% of the time related to working out, at least here at the Transformation Center.

It can be very frustrating, especially for those new to exercise, when they have an exercise related injury. I have seen many throw in the towel way too soon and give up, thinking that exercise just isn’t right for them.

Let me share a personal story.

This weekend I am heading to the Twin Cities to run a marathon. I signed up a couple weeks ago after my poor performance at Ironman.

If I were to have run this marathon around the time of Ironman, I was in good enough run shape to qualify for Boston. Not saying I would have, but saying I had the fitness to get there.

Now, I have been sick for a few weeks, and it’s been 5 weeks since I have done a long run, so I don’t expect a very fast run.

But…

It was only 4 years ago that I first gave running a shot. Many of you know the story, but I had only run a mile or more 2-3 times in my life and hated it.

I hired a coach, and committed to slowly building my miles up.

That first year of running was anything but smooth!

I developed 4 separate injuries from running… two foot issues, one achilles, and one knee/quad injury.

During these setbacks my mind kept saying, “See Dustin, you aren’t meant to be a runner.” There were so many times I wanted to quit.

But I had a bigger goal, finish my first Ironman.

So I would take it easy, modify, focus on foam rolling/stretching and eventually the injury would heal, and then another would pop up.

5 Ironmans later, multiple marathons, and over 30 additional shorter races, and I have only experienced a couple small niggles since that first year.

If I would have given up so soon, and looked at the injuries as a sign to give up trying, then I wouldn’t have had some of the most amazing experiences of my life.

Today’s message isn’t about running, it’s about understanding that you will probably get injured at some point. You might need to slow down or modify, but it doesn’t mean you need to completely stop everything.

At the Transformation Center, we have had clients who have broken a foot or maybe a wrist, or suffered some other kind of injury, but they have come back right away in a boot or cast. Even though they can’t do everything, they can still do something… and something is always better than nothing.

Keep moving,

Dustin Maher

PS Have you struggled with physical issues that are stopping you from exercising? Click here and let’s chat. There are some challenges that we don’t specialize in, but there are many we are very good at working with.

My Best Advice On How To Make A Transformation

By | Behavior Change, Health, Killer Kurves, Lifestyle, Mindset, Nutrition, Strength, Transformation Center, Transformations

We have a new Killer Kurves session starting this week and I just shared with them my best advice on how to make the most of the next 12 weeks.

I wanted to share it with you too because I think the messages are applicable to whatever journey you are on. So here it is:

I have been thinking a lot about the 12 week journey you are about to embark on and I am so excited for you and what is going to happen, even though you probably have no idea.

In Steve Job’s famous interview he says (paraphrase), “It is impossible to connect the dots when at the present time, it is only when looking back can you see the path taken.”

K2 will be a dot that will send you in a path towards more of everything you want in life.

People join because they want to lose weight, but they stay because of the strength, confidence, and friendships they form.

That is why 85-90% of those who complete our first 12 week session continue on as an alumni.

My advice to you as a trainer for 15 years and 7 years into the Killer Kurves program is as follows…

-Believe and trust in the process. There is no challenge or barrier that someone else in our program hasn’t overcome before.

-You are not weird, messed up or more broken than anyone else. As humans we all have major challenges, short-comings, and flaws. We are all different but the same.

-Show up. Make attending your sessions as high of a priority as a doctors appointment. Make it a non-negotiable to the best of your ability.

-Open up. You might feel guilt or shame for things that have happened in your past. Again, we all have stuff in our lives. The more you can open up and share, the quicker the transformation.

-Keep an open mind. Don’t tell yourself you aren’t a runner, don’t like vegetables, or can’t do pushups. These thoughts place limiting beliefs that manifest themselves into truths. Stop them now and replace them with empowering, supportive thoughts.

-Embrace others. If you don’t have a supportive environment at home, work, or other places, that makes things hard. So it’s even more important to connect and build relationships within your K2 groups. They can help you overcome a lot of negative influences in your life.

-Enjoy the journey. It’s not a race. A race has a start and a finish. You are on a journey that will continue for the rest of your life. While short-term goals are great, don’t forget the long-term focus.

-Don’t underestimate the power of small changes…. Increasing your water, increasing your vegetables, reducing sugar, getting an extra 30 minutes of sleep. These play HUGE roles in the way you feel.

-Pursue progress, not perfection. The more “perfect” you try to be, the more stress it will cause and the more likely it is that you will give up all together. Make it a goal to be trending towards being fitter, stronger, and healthier each week. Again small changes throughout the day yield huge results long term. You will have bad days, weekends, and even maybe a bad week or two, but get right back on track and don’t feel guilty.

-Always keep improving. This especially goes for alumni. Even if you have reached your ideal/goal weight you shouldn’t just now coast. Set other goals—it might be a strength goal, an event goal, or an endurance goal.

-Have fun. You might like to exercise or maybe you have hated it your entire life. Either way exercise can be fun, and doing it with others makes it even better.

-Finally don’t take yourself too seriously… because nobody is watching and we ALL have these moments. Maybe you will trip over your own feet in warm up, or pass some gas during Russian twists, or roll off the ball during back extensions. Just laugh it off and continue on.

I could say a lot more but this is enough for now.

I am so proud of you for taking this step. In the 7 years of this program I have never heard one person say, “I regret joining K2.” They only regret not starting earlier.

If there is anything I can do to help, don’t hesitate to ask. You may not see me physically during all your workouts, but I keep in close contact with the trainers to make sure we are supporting you the best possible way.

If you find yourself ready to make a change, contact us ASAP.

Visit https://madisonbootcamps.com/killer-kurves/ to learn more.

She Regretted Quitting

By | Food For Thought, Health, Lifestyle, Transformation Center

The other day I received an email that came through the contact form on our website.

It was from an awesome woman who had done a 21 day challenge with us a little over a year ago.

She loved it, but thought the membership price was too high.  So for the past 18 months she tried to find something cheaper that got her the results and experience she had in the few short weeks she was with us.

She couldn’t find it, and said she is at her heaviest now and regrets ever stopping.  She realized that the ultra-low-cost fitness options out there just didn’t work for her, and that our membership rates were totally worth being fitter, leaner, and surrounded by a community of like-minded people.

So she came back and committed to 2019!

The $10/month Planet Fitness, $50/month YMCA, or the $1000/month personal trainer may very well be a better fit for you than what we offer at the Transformation Center.

It depends on many factors and when I meet with someone and it becomes clear that we aren’t the best fit for them, I will always refer them somewhere else.

At our current membership rates of $150-$250/month (depending on the program), we are able to provide much more personal attention, customization, accountability, and support than most other options out there, except for one-on-one personal training. But we are about 20% of the cost of one-on-one personal training.

The crazy thing is we haven’t really raised our rates in 12 years.  Even when we were just working out at the park years ago, it was $149-$199/month for the large group bootcamp and $390/month for small group training.  So, despite our expenses skyrocketing, we have been able to keep rates unchanged or reduced.

Our rates allow us to pay our trainers and staff 50%-100% more than most other fitness places, which is one of the reasons why we have the best staff around and turnover is so low.  Our trainers can make careers out of it, instead of it being just a hobby.

I just felt like sharing this to hopefully help you in 2019 to figure out what is the best fitness option for you.  There has never been a time in history when we’ve had more fitness options than we do now and it can be overwhelming to figure out what is best.

If you aren’t completely satisfied with your fitness, health, energy, etc. and are looking to get the guidance of professionals, in an environment of awesome people all striving to do the same, then I would encourage you to CONTACT US.

Single mom ready to end it all, chooses life

By | 21 Day Challenge, Challenge, Health, Killer Kurves, Lifestyle, Mindset, Moms, Mothers, Nutrition, Transformation Center

I knew Onica was a special person the day I met her. I only had about 20 minutes to get to know her, but I could see deep hurt within her and yet I also sensed she was a strong, determined woman that was ready to give it her all.

Fast forward about two months and I was sitting at the Transformation Center going through my e-mail when I received the testimonial you are about to read. The crazy thing about reading this e-mail that night was that Onica was standing about 15 feet in front of me, waiting for her Killer Kurves class to start. After you read her heartfelt story, click here to learn more about how Killer Kurves can help you or a loved one. Even if you don’t live near Madison, the video alone is worth 5 minutes to watch. ->-> Click here to watch the video

Take it away Onica….!

My name is Onica and I have struggled with my weight for as long as I can remember. I have gained and lost and lost and gained more times than I care to count. In high chool my diet of choice was Anorexia, I would eat nothing all day and then have just enough dinner so that my parents wouldn’t notice something was off. I kept the weight off until I was 25 and went from jobs where I stood all day and rarely ate breakfast or lunch to a desk job where it seemed like someone wanted to take everyone out to lunch daily. The pounds piled on quickly after that. I had my son at 26 and never lost the baby weight. Two years later I had my daughter and 6 weeks after she was born I joined a weight loss program. I did great and was 7 pounds from my goal when self destruction kicked in. We had recently moved an hour away from our hometown and I knew no one, I was a stay at home mom and it was winter. I learned that I love to bake and more than that I loved to eat what I baked. Again, the pounds piled on, I was more than I had ever weighed, even when I was pregnant.

Fast forward 2 more years, I was now a divorced, single mom trying to make ends meet. It wasn’t easy to say the least. Every small bump in my life made me feel like I was sinking deeper and deeper into a pit that I was never going to be able to claw my way out of. I felt that every single aspect of my life was just too much for me to handle, that nothing I did was good enough, or could possibly be worth anything to anyone, that my kids would be better off if I weren’t around. What kind of a role model was I for them? Wouldn’t it just be better for them if they didn’t grow up with a mom like me, someone who never had any time or energy for them, whose house wasn’t spic and span and who was fat? I had a plan to end it all, I didn’t have a time frame, but I had a plan. It would have appeared to have been an accident so that my ex would still get the life insurance to use for raising the kids and above all no one else would be injured and my kids wouldn’t be the ones to find me. I had a plan.

Then on September 5th an email came into my inbox from Dustin. It was about a 21 day clean eating challenge. My sister told me that she and her husband were going to take the challenge and that I should do it with them. I decided to go for it. Part of that was to meet with Dustin in person to discuss your weight loss challenges and goals etc. That day changed my life, more accurately, that day saved my life. After I gave a short run down on my weight history Dustin told me about his Killer Kurves program, I didn’t think there was any way I could make it work for me financially or with my schedule so I tried to just forget about it. However it seemed that nothing would make the thought of this program leave my head. It sounded so perfect for me. After several days of not being able to stop thinking about it I rearranged my schedule with my kids, worked out a financial plan and I signed up. I can honestly say that signing up for K2 was the best decision I have ever made for myself.

On our first night I was nervous but excited. Everyone there seemed to be in the same boat. The trainers were very friendly and accommodating to everyone’s fitness level and any physical limitations we had. The people were all super friendly and no one was judging anyone else. As the weeks have gone on we have formed a bond with each other, the support and encouragement is like nothing else I have ever experienced. We have turned into a family of sorts and I love it, I can’t imagine my life without K2 now.

One of the things that I have learned to do is to view food as fuel for my body and not a hobby or way to relieve stress. I won’t put a certain brand of gasoline in my car because it gets terrible gas mileage with it so why did I continue to put food in my body that was terrible for my health and energy? It has really changed the way I look at eating.

We are currently starting our 9th week of the 12 week program and I have lost 29.2 pounds and 14 inches. My self esteem is on the way back up and the pride in myself that I feel is amazing! The little things no longer throw me to the bottom of the pit and I am smiling more than I have in years. I’m not where I want to be yet but I am a whole lot closer and more importantly I now have the support, knowledge, and confidence in myself to keep going towards that goal and not to just give up because of a setback or hard day.

If there is anyone out there that is on the fence about joining Killer Kurves, I say do whatever it takes to make it happen! You will not be disappointed. I know I’m not. Your life will never be the same again.

Onica

Wow! When I first read her story I was so moved, I got teary eyed. Since she was also at the TC that night, I went over to her and gave her a big, long hug. I had no idea of her struggles or how Killer Kurves has given her a new lease on life. Her physical and emotional transformation is an inspiration!

Onica, I am beyond excited to see you continue to progress and am excited for the boundless opportunities life has in store for you. Thank you for courageously sharing your story.

Dustin

PS If you are ready to start your own journey of transformation, or just want to learn more, reply to this email or fill out the contact form here: https://madisonbootcamps.com/killer-kurves/ and I or one of my team members will get back to you!

Cathy loses husband and purpose but finds it at the TC and drops 40 lbs

By | Fabulous Over 50, Fit and Fabulous Over 55, Health, Transformation Center

I pinch myself every day to have the opportunity to meet and hang around incredible humans who overcome so many obstacles.

I hope you will be inspired by Cathy’s story.

The one thing I want to point out from her story is that when she started, she could barely get to the ground or back up without help, but because we have incredible trainers here we are able to meet someone where they are and take them to where they want to be.

Here is Cathy in her own words:

January 2018 I was lost in my life. I lost my husband Mike to brain cancer June 23, 2017. Due to the stress over Mike’s illness and death I had gained all the weight that had taken me a year and a half to lose. I had knee surgery in December I needed to find a purpose in my life.  End of February I joined the Transformation Center and the 1 pm Fit over 50 small group personal training session.

I will not forget that first day when Dustin was there to help me get to the floor and show me how to get up. I still can’t believe how bad I really was that day. I could have given up but there was something about being there that helped me keep going.

I set a goal to be under 200 for my 60th birthday.  I missed my first goal by a week, but I did it. My next goal is to ride my bike in The Ride (to raise money for the UW Carbone Cancer Research Center) in honor of my husband Mike. The Ride is coming up this Sunday. I will do my best. A year ago I was 40 pounds heavier than I am today.

My final goal is to keep working out and to keep dropping weight and getting stronger, both physically and mentally.  I enjoy working out at the Transformation Center.

Erin has worked with me to get me to where I am today. He worked around my injuries and surgeries.  I get stronger every day and I am working towards getting strong enough to join the Killer Kurves group to prove to myself I can do it. I have 40 more pounds to hit my final weight goal but more importantly is for me to get stronger, and I know with the help of everyone at the Transformation Center I will meet that goal.

A heart-felt message to you…

By | Transformation Center

A heart-felt message to you…

I write this letter with as much passion and conviction as anything I have ever written before.

At the Transformation Center, we have 4 distinct programs. Each program is different in many ways, but similar too.

Each supports a person just a little bit differently and creates mini communities that are able to bond and connect with one another to meet each person where they are at in their stage of life and goals.

No program is better than another…

Fit over 50 may have a small group personal training structure, but is no better than Sweat Fit (bootcamp) – it’s just different.

Sweat Fit/Fit Moms classes incorporate more high impact jumping activities, but that doesn’t make them any better than Fit over 50 or K2.

K2 offers an extra layer of support for participants, who sit down and chat for 20-30 minutes after each session. It is no better than Fit over 50 or Sweat Fit because of this. It is just a potentially better fit for some people.

Fit Moms provides FREE childcare, but is no better than the other programs because of this.

You get the point.

I completed an Ironman, but I am no better or more accomplished than the 55 year old woman who shows up for her first workout at the TC, even though her husband recently left her and she is 75 lbs overweight, has struggled with depression and anxiety much of her life, hasn’t had any meaningful exercise in over 20 years, and is scared out of her mind, but she shows up anyways.

In fact, in my mind she is the hero… Not me.

So there is no such thing at the TC as “graduating” to another program. Each program is beautiful and powerful in it’s own way and we as a staff will continue to mold and modify the programs to improve the results and experience for our clients.

There might be a program that someone could fit in better with, but switching doesn’t mean they have “graduated.”

My dream and prayer for our society, when it comes to health and fitness, is one where we realize we are all on our own journey, and all that matters is that we keep moving forward on that journey to the best of our abilities. We can help encourage and support each other in that constant progression of improvement.

If you aren’t connected to the TC and want to be part of a community that supports and looks after one another, and you are READY for an incredible physical (and emotional) transformation, then email me at dustin@dustinmaherfitness.com and I will chat with you and see if one of our 4 programs is a good fit for you.

If we aren’t a good fit I will recommend you to someone else.

Fair enough?

Keep moving,
Dustin

Wow…

By | Killer Kurves, Transformation Center

Over the next week you will be hearing me talk about our Killer Kurves program. It is a 12 week program that we offer once per quarter and is reserved for those looking to lose 40 lbs or more.

Below is the story of Sarah. Like many of our incredible clients she has had a lot of life challenges and is a fighter and a winner. Sarah was ready to make a change, but needed to find the right community to support her in that change.

I can’t be prouder of what she has accomplished and who she is becoming. For her to sign up last minute to do the Warrior Dash this weekend is a testament of how far she has come!

Enjoy her story and if you are interested in K2 or any of our other programs, I invite you to fill out the short “interest” form on our website and I will get back to you asap. We have 90 spots for our K2 program and 75 of them are already taken. It starts a week from Monday so don’t procrastinate if you are serious about making a life transformation.

From Sarah:

I was trying to think of where this journey really began. I have had a lot of stress in my life, more than a plateful, more like a platter!

I went through a divorce with three young children. I went from being taken care of by my parents, then a husband and then I had to take care of myself. I had never really paid bills or balanced a check-book… Heck, I hadn’t even taken my nursing exam 3 years after graduating from nursing school. But I did it. I took care of myself, co-parented the kids, studied hard and passed my NCLEX (nursing exam) and got a job. In the meantime, I met a man that would become my current husband, had some fun, cooked good food, ate out a lot, drank too much…

Can you see where this is headed? Yep, over the lips and onto the hips! I have never been overweight, much less…FAT… but there I was.. I was fat.

Then hurricane Katrina hit my family home town in New Orleans, leaving my sister and brother to rebuild. Shortly after, my mom was diagnosed with Alzheimer’s disease.

Our youngest struggled with an eating disorder, landing her in a facility and long term therapy to help her overcome the disease.

Then our 2nd child struggled with heroin addiction, overdosing in our home. My husband and I did CPR on him until EMS arrived to administer Narcan.

We moved from our home into a new one and then for 2 years I traveled monthly by car to help take care of my mom on the Gulf Coast (70,000 miles of driving alone).

During that time I suffered a heart attack and from that point on for the next 18 months I sat, scared to move, and gained 20 more pounds.

I guess I just got tired of being scared, tired and overweight. I had always eaten healthy, fresh, local, the perimeter of the grocery store – I just ate too much of it and didn’t do anything physical. I knew something needed to change…

I found the Transformation Center on a friend’s timeline and contacted Dustin. Dustin promptly called me to ask about my story, my journey and what I was looking for. Honestly, I don’t even think I knew but he offered a trial week. I started out with the Fit Over 50 group and while it wasn’t the perfect fit for me (although I loved Tessa’s infectious cheerfulness and spirit) I discovered something about myself… I WAS CAPABLE OF DOING THE WORK!! So I inquired about K2 and that was 12 weeks ago.

As we wind up this first 12 weeks of my experience, I have not only lost some weight and over 11 inches total – I have learned commitment to myself and others. I have learned to say no to old habits (and they do die hard and are always there) and yes to new ones, new friends, new experiences. I am taking chances that I always wanted to take but never would because I was afraid to fail. I now eat pretty much the same foods, just one serving though. I do not drink alcohol Sun- Thurs. I allow myself to indulge in my guilty pleasures, without guilt. I exercise regularly and sometimes twice daily!

I have signed up for the Tough Mudder half in September and made the decision today to try the Warrior Dash just to test out my abilities. And if I fail – well, there is no such thing.. because I tried.

Keep moving, keep living, keep loving, stay open minded, open hearted and free spirited. You won’t regret the things you do, only the things you don’t do.

What an inspiration–thank you Sarah for sharing your story! I can’t wait to see what you do next!!

My Mom’s Fitness Scholarship Now Available… Apply Now!

By | Challenge, Moms, Mothers, Six Week Challenge, Transformation Center, Uncategorized

Wow, it has been two months to the day that my mom went to Heaven after suffering a massive brain aneurysm with no warning signs.  She was the healthiest 66 year old I knew which made the loss more painful and shocking.  

Here is a picture I will cherish forever, this was taken a couple hours before we took her off life support.  I got to hold my only niece, who for the past 4 months, hadn’t let me hold her. It was hard on my mom to see Ellyanna cry when I tried to hold her and she kept encouraging me to not give up and soon Ellyanna would let me hold and play with her again.  Yes, mom, yes, she did, you got your wish.
 
As I sat by her in the ICU crying, knowing that in hours she would no longer be with us, I asked myself how can this tragedy bring about some positivity in my mom’s honor? A scholarship for those who can’t afford my programs instantly popped into my head. In the weeks after her death, money poured in from all over the world and we have raised close to $15,000 to help subsidize our memberships at the Transformation Center.
 
My mom would be so blessed to know that women’s lives are about to be radically transformed in her honor and because of your generosity.
 
->-> Click here to apply. <-<-
 
You can read more about the scholarship on the application form but my team will be awarding $300 scholarships for those who show a financial need and a STRONG desire for transformation. This isn’t a free handout, you will still be expected to pay for a part of the membership and be required to show up at least 2X/week.  I don’t want the money many of you generously donated to be wasted.  I take that EXTREMELY serious.
 
So, if you are READY for transformation and $$$ is the only reason holding you back, you might be a great candidate, so apply today.  They will be given out in the order we receive the applications and limited supplies are available. ->-> Click here to apply.<-<-
 
This scholarship can be used for:
 
Fit over 50
Killer Kurves
Fit Moms
Bootcamps
 
Speaking of Fit over 50, in the 6 weeks since I have gotten back to work after my mom’s passing, our 50 plus small group training programs have QUADRUPLED, which has been humbling and inspiring.  We now have 46 different sessions offered each week.
 
Our current times are: 7:30 AM, 10:30 AM, 11:30 AM, 1 PM, 3:30, 4:14, 5, 6, and 7 PM.
 
If you are over the age of 50 and looking for your own trainer and small group to keep you accountable, you can fill out a short interest form and I will call you ASAP to discuss your goals.  Some of the times mentioned above are already sold out so apply right now.  I am offering grocery store tours to my Fit over 50 clients over the next few weeks so you don’t want to miss that.  ->-> Yes, I am Interested in Learning More about Fit over 50. <-<-

Get Fit and Help Support My Little Brother Who Just Had a Stroke

By | Fit Moms for Life Six Week Challenge, Health, Six Week Challenge, Strength, Transformation Center, Uncategorized

I want to first start by thanking each and every one of you who have shown incredible love and support to myself and my entire family over the past several days.  I feel so blessed and loved.  The Joy “Fit Moms” Maher Scholarship has raised over $9,000, which is just amazing along with the over 1,500 fb messages, emails, 150 plus cards, phone calls and texts that we’ve received.  Our family will get through this and you have a lot to do with it.
 
I can’t wait to start sharing with you more recipes, exercises and mindset information soon, but today isn’t that day.
 
I have kept it quiet with most everyone but my TC staff and a few close friends and family, but two days after my mom died, my littlest brother Eric, who lives in Madison, woke up without being able to control his eyes.  He was very dizzy, couldn’t walk and in a bad place.

Stroke

That day was spent in the ER where the doctors did many tests, including an MRI, but couldn’t figure out what was going on.  He was sent home and spent the next 3-4 days laying down with his eyes closed.  Miraculously, he was able to stand and function the day of the celebration of life for my mom. He seemed to be on the mend.
 
Two days ago, I received a call from him that his eyes were bad again and he had numbness and tingling down his left side of his body.  I had to help him walk to the car to take him to the ER. My dad immediately drove from MN to Madison to be with Eric and me.
 
To make a long story short, they just confirmed with another MRI that he had a stroke in his brain stem. Quite ironic, considering this is similar to what my mom died of.
 
Fortunately, this one is smaller, and we hope and believe he will make a full recovery.  The doctors (there have been many working on him in both MN and Madison) are shocked and confused why a seemingly healthy 25 year old would have a clot that would reach the brain stem and are definitely concerned as to what caused it.
 
My brother has been under so much stress and I know he is stressing over the large medical expenses he is racking up.  Fortunately, he has insurance but it is that high deductible kind.
 
My goal has always been to add 100X more value to your life than I would ever ask in return and I just asked for donations for my mom’s fitness scholarship so I don’t want to ask for donations again.
 
Instead, I want to offer you my #1 weight loss and lifestyle program, the FM4L 6 Week Challenge for $10 off and 90% of your investment will go directly to pay for his deductible and additional expenses, which I estimate to be at $5,000.

FM4L_Template3

This program has helped people from around the world lose weight, lead a healthier family, get stronger and overcome many health challenges. This program was very near and dear to my mom’s heart, in the early days of the program, she would personally call up each person who ordered it.
 
My goal over the next three days is to raise the $5,000 and surprise him when he leaves the hospital so that he doesn’t have to worry about the medical bills.
 
->-> Click here to learn more about the 6 week challenge. <-<-
 
Enter promo code: ERIC and receive the $10 off.
 
For those of you who don’t want/need the 6 week challenge but want to help Eric out, I have set up another GoFundMe page (I really hope this is the last one I need to set up) and you can donate there.  Besides the small fee they take, 100% will go to my brother’s medical bills.
 
->-> Click here to donate at GoFundMe. <-<-
 
If you are in Madison and decide to donate via GoFundMe, please stop by the TC and grab any workout DVD I might have as a thank you for your generous donation.
 
Thanks again for being part of my life, please don’t feel sorry for me, or my family. Life can be beautiful and life can be challenging for all of us.  Challenges only make us stronger. I can’t wait to see what the weeks, months, and years have to come for me and for you.

 

Farewell to My Hero… My Mom

By | Fit Moms for Life Pledge, Fit Moms for Life Six Week Challenge, Health, Lifestyle, Moms, Mothers, Transformation Center, Uncategorized

I unexpectedly lost my hero today…

My mom passed away peacefully in the arms of our family as we sang worship songs to usher her into her eternal place in Heaven. 21 hours earlier, she suffered a massive stroke in her brain and the doctors did all they could to keep her on life support until we could all get there to see her.

1 MomIf I could sum up her life it was:

  • love Jesus
  • love dad
  • love kids
  • love friends
  • serve others

While sitting in the ICU holding her hand, kissing her forehead and shedding a lot of tears, I decided I needed to write her a letter, which I want to share with you below. I read it aloud to her and to everyone gathered around her bed. It took me a long time to get through all the tears but at the end I had made peace with whatever was going to happen next.

I share this intimate and personal letter with you in hopes of honoring the incredible human being my mom was.

1 Mom 2“Mom, I can’t believe I am sitting here watching you lay motionless without the ability to do anything but pray and write out my thoughts. For 32 years, you have been my rock, the woman I looked up to. I know life is like a vapor and I thank God everyday for breath and health for all our family but experiencing this firsthand, with no warning, is more painful and raw than I could have ever imagined.

You were the perfect mom, you had unlimited patience, kindness and compassion and love towards me and every person you came in contact with. You were the rock of
health, never having gone to the hospital except to deliver your 4 children.  I can only remember one or two times in my life that you had more than a cold. 
I know we made you proud because you would tell us almost everyday. I have no regrets about our relationship. I am thankful for the nearly daily phone calls we would have in my 20s and early 30s, all the trips to and from Madison and telling you I loved you and you telling me the same.

You were the most amazing wife for dad. You have set a very high standard on who I will marry someday, that is probably why I am still single at 32. If this is your time to meet Jesus (I hope it is not quite yet), we will take care of dad and make sure he has everything he needs, maybe even a chef. I can’t change what is happening but I can step up my game and be a bigger man and extend your legacy here on earth. You are the most spiritual woman I have ever met and showed Jesus’s love each and every day. 

You inspired me to inspire others.

You believed in me when I didn’t believe in myself. 

I love you more than I have ever told you and you will be in my daily thoughts and prayers until the day we meet in Heaven.”

Your eldest son, 

Dustin

While watching my mom quietly sleep, I kept asking the question how can her legacy continue on? She believed so much in the Transformation Center and all of the Fit Moms for Life programs.

Then it hit me, let’s create the Joy “Fit Moms” Scholarship fund to help others who desperately want and need what the TC and FM4L have to offer. I have set up a GoFundMe page in the hopes of raising at least $15,000 and hopefully much more. These funds will be used to give partial scholarships to the TC to those who apply.

Donate here->-> http://www.gofundme.com/fitmoms

The initial goal was to raise $5,000 but from the very generous donations so far, we should be able to far succeed that.  Thanks in advance for honoring my mom and giving the gift of life and transformation to a deserving person. Donate here->-> http://www.gofundme.com/fitmoms

 

How to Stop Emotional and Behavioral Sabotage with these 10 Mindset Habits

By | Behavior Change, Flexibly, Health, Mindset, Transformation Center, Uncategorized

Thinking of making a TRANSFORMATION for LIFE?  You know you want to change and you know it’s going to take real commitment on your part to do it.  Are you in the right MINDSET to get you to your goals and keep you there for life?  Here are our Fit Moms For Life TOP 10 MINDSET HABITS to inspire and keep you on the road to success even when life gets difficult.  It is often the behavioral and emotional sabotaging we do to ourselves that takes us off course.

Habit #1 – I fully forgive myself and others.

In order to be successful at major lifestyle changes, you must forgive yourself & others in order to move forward, focused on your best possible future.  Forgiveness is powerful; it will feel like removing a heavy weight from your heart.  Without all that pain, shame or fear you have been holding onto, you will be so much lighter, ready to take action, ready to make real lifestyle changes and open up that space for optimism and determination to keep moving forward toward your best life.

Habit into Action

“Adopt a mantra that you say to yourself the moment that a guilty memory or feeling arises. The following phrases are particularly effective: “I’m not that person anymore;” or “My attention belongs in the present;” or “I am not here to suffer anymore.” Choose the appropriate phrase and repeat it, without fail, every time you feel guilty. In this way, you are not only telling yourself the truth, for you aren’t the person anymore who committed a past misdeed, but you are also giving your brain a new, more positive input. This will help to wean it off the old wiring that keeps messaging guilt long after guilt is deserved.”  – A suggestion from Deepak Chopra, The Huffington Post

Habit #2 – Exercise is a gift, not a punishment.

If you are serious about a physical transformation, you must change your mind about exercise.  Exercise is a gift you must give yourself, in some way, every day.  Moving your body can no longer be a punishment for poor eating choices.  It is a true gift to your heart, mind, muscles and more that will keep “giving” the rest of your long life.  Will it still be hard, physically? Yes, it should be if you are doing it right.  Will it be so much easier when you have the right attitude about it?  Yes, definitely.  You will push yourself, lovingly, into workouts you never knew you could do.

Habit into Action

Make exercise an enjoyable experience.  Workout with friends.  Don’t know anyone in class? Introduce yourself and strike up a conversation with a friendly face.  Do the exercises that challenge you, but bring you energy, not drain you of it.  Buy new shoes and a workout outfit.  Set your alarm with some soothing or inspiring music to get up early and get your workout in right away, before you can make any excuses to not do it.

Habit #3 – Food is meant to serve my body.

Your nutrition will affect every aspect of your life and will improve your chances at any type of transformation.  To be successful for life, you must change your mind about food.  When you decide to view food as an energy source to serve your body, your choices will reflect your physical needs; slow-burning carbs for extended energy, muscle-building proteins for increased strength, healthy fats to keep you satisfied, vitamin and mineral rich foods to support a strong immune system and healthy body functions.  You will no longer choose artificial and convenient foods.  You will no longer reach for food to sooth a feeling other than hunger.

Habit in Action

When you eat, ask yourself the following questions.  “How will this food serve my body?”,  “How will it give me energy?”,  “Will it make me stronger?”,  “Will it make my body function improve?”,  and “Am I actually hungry or am I bored or trying to avoid some feelings?”.  If you aren’t sure – Google it.  There is so much nutritional information at our finger tips, it is much easier to make a better choice.

Habit #4 – I will no longer compare myself to others.

Any transformation will come with doubts.  Maybe you’ve lived a certain way for more than 30 years.  The best way to quiet those doubts is to stay focused on moving forward.  You must keep your eyes on your own paper, stay in your lane and decide how YOU will measure YOUR success.  You can no longer use others as a ruler to judge by.  Everyone is doing their best, all the time, including you.  Your best can only be appreciated when you judge it against your best, yesterday.  Our bodies, our lives, our relationships are all different and can’t be compared or judged as successful or not, since we don’t know all the facts about everyone else’s situations.  You do know the facts of your own and you can take full responsibility for the actions and the feelings you have about their outcomes.

Habit in Action

If you wear a wrist watch or bracelet, if you don’t, put a rubber band on your wrist or ask for a Fit Moms For Life bracelet, and any time you find yourself comparing, feeling inferior, feeling superior or judgmental of yourself or others, switch the band to the other wrist.  You might be surprised how often you switch.

Habit #5 Habit – Stop compiling problems

Successful people have problems too.  They just have a great skill of tackling problems or obstacles one at a time.  It is easy to get overwhelmed and not address easily solved problems, because we’ve added them up with all the rest into something that seems insurmountable.  Successful people look at problems separately, objectively, and they consider them challenges, not problems.  Each hurdle can then be added to your “proud” list once you have solved it.

Habit into Action

Ask a trusted friend or partner to listen to a single obstacle or problem that has been on your mind.  Don’t have someone to talk to?  Ask a friend in your workout group or your trainer.  You don’t have to ask for their opinion on what you should do, but you will find that as you are explaining the problem out loud, alone (meaning without all the other problems you have swimming around in your head) and without emotions, you will have made that problem seem to be less of a problem, more of a challenge and certainly manageable all on your own.   It will be a lightbulb moment – try it.

Habit #6– Speak and think only in truths.

On the transformation journey you must decide you will no longer generalize and you will speak and think only in truths.  How often to you hear yourself say, “I always fail” or “I never get it right”?  Are those statements REALLY true?  No, you don’t always fail, you have successful moments all the time, every day.  You can no longer generalize about yourself or others.  If you are only speaking in truth, it might sound more like … “I didn’t lose all the weight I wanted to, but I did lose inches off my waist and made several new friends.”

Habit into Action

Be mindful and totally aware of generalizations when you speak and think today.  Focus on it all day.  Any time you think or speak one – quickly write it down in your phone or on a notepad.  At the end of the day, take those generalizations to a friend or family member and ask them if they are true about you or your situation?  If you don’t have anyone to chat with, ask yourself and be totally honest, are those generalizations fully TRUTHS?  I bet not.  It will really improve your attitude and enthusiasm.

Habit #7  –  Busy is not better.

Successful people have learned that busy is NOT better.  Our culture tells us to judge our lives by the quantity of things we can accomplish in one day.  To what end?  We are a sick, stressed out, malnourished, overweight population that continues to get sicker.  Reject that thinking and judge your life by the quality of your time.  Create space around your activities to make memories and relish in the small pleasures.

Habit into Action

Sit down and write down your three most time-demanding activities and decide what needs to go or can be decreased.  Do you need to cut down on your hours at the office or in the car carting kids around?  Would the kids be okay if they only played one sport and one instrument?  Could you reduce your social commitments for FREE time, just for you and your family to enjoy the fun of daily life?  Boundaries can and need to be set in a positive way to protect this precious time.  Your life needs to be manageable and you need to create space for self-care now and after this challenge is done.

Habit #8 – Expect more of yourself and others.

Visualize yourself transformed.  You know what you want and in order to get there, you must raise the bar for yourself and others.  When you make commitments to yourself and others, you make it, even if it’s not “comfortable”.   Kick “comfortable” to the door and continue to challenge yourself in all kinds of ways.  Be brave.  Take responsibility for how you treat yourself, others, and how others treat you.  Set an achievable short-term goal today.  As you do, you will inspire others and you will begin to expect more from them too.  Make this a monthly habit.

Habit into Action

Work some accountability into your transformation.  If you want to get more serious about nutrition, try food journaling or pre-packaging your week of meals/snacks.  Sign up for an achievable exercise challenge or be vulnerable to enough to say you’re sorry or ask for an apology from someone concerning an incident you might be feeling bad about.  Sign up for a seminar or class that will help you learn more about your specific goals.

Habit #9– Reduce your screen time.

Find a way to reduce your screen time.  It’s NOT just our kids who are addicted.  Studies show that our sedentary lifestyle is as dangerous as smoking.

Habit into Action

Instead of watching a family flick on Friday night, head out to ice skate or sled.  You could shovel the neighbor’s drive or bundle up and take the dog for a walk with the whole family.  Get out a board game or take a drive to a neighboring downtown to check it out.  Do NOT take your phone, iPAD, computer or TV into your bedroom.  Facebook ISN’T THAT interesting and not worthy of risking your health.  Up late surfing for deals?  No more – shop during the day and GO TO BED!

Habit #10 – If I need help, I can ask for it.

This transformation is a big deal to you.  Those who love you most will understand and be there for you.  All you have to do is ask for help if you need it.  These are real lifestyle changes that are difficult to start and even more difficult to maintain.  Reach out to family or friends who have been successful in maintaining a healthy lifestyle.  Ask them to support you in your efforts.  If you don’t have anyone in your circle to ask, you will have to find a mentor, or coach, a stranger in class for help.  People are more willing to help you than you think.  Just have the courage to ask.

Habit in Action

Ask your partner to join you in your new pursuits.  Ask your partner and kids to support your choices, join into the fun of making new healthy habits and be okay with getting rid of the old.  Ask a friend to watch the kids while you take an hour to exercise/cook/or learn a new skill.   Ask a trainer how to modify an exercise you don’t feel comfortable doing yet.  Ask a teacher for extra help or a respected mentor to grab lunch and give you their best advice.

5 Foot, Mother of Two Goes from 210 lbs to 166 lbs and still losing (winning)

By | Behavior Change, Challenge, Fit Moms for Life Pledge, Health, Mindset, Transformation Center, Transformations, Uncategorized
Every story I hear from a client inspires me to push harder in my own workouts and in my own life.  I would like to introduce you to Mallory who has been at the Fit Moms Transformation Center for just over 3 months.

Don’t let her small stature fool you, she is a mom on a mission and it has been awesome to see her journey.  Check out her story below and then I will come back at the end with a couple observations.

Share a little bit about yourself and your background with your health and fitness.

IMG_6599 I’m a Pediatric RN, mommy and wife. I grew up in a large family on a small farm in Northern WI. Money was tight growing up and therefore our diet resembled my parents budget. My mom did her best to make healthy meals with what she had. We had a garden and raised our own beef. I learned that meals needed lots of meat and very little green stuff, as my dad referred to it as “cow food” or “grass”. My mom always attempted to have a vegetable and/or fruit with every meal despite my fathers view point. After leaving the farm I married my high school sweetheart Nick and we brought two beautiful boys into the world. He has loved me at my heaviest and through this whole health journey. 

I was moderately active all the way through high school but always struggled with keeping weight off. At 17 I became the manager at a fast food restaurant and increased my poor eating habits. After high school I became lazy, it was easier to eat out then cook. Also whenever I was stressed or upset I found comfort in food. The stress of nursing school and the birth of my first son Gavin brought me to the heaviest, and it was eye opening. I was sitting at 210lbs on my 5ft frame. While looking at our beautiful family picture I only felt shame. In the summer of 2012 after graduating from nursing school I decided it was time to lose the weight.

My husband would ask to do active things and I would make excuses, I didn’t want to be the fat girl with the good looking guy. Physically active things always seemed to come easy to him and I often felt left behind. I made my first goal to just keep up with him. If he was walking fast into a store instead of saying slow down, I tried to keep his pace. This was not an easy feet! I then learned of Couch to 5k and surprised Nick by telling him I downloaded the app and was going to run a 5k. He was supportive right away and joined me. We ran our first 5K spring 2013! I got down to 170lbs by the end of the summer and also found out I was pregnant with my second son Corbin. I gained back most the weight while pregnant and at six months postpartum had made it to 180lbs only to gain back 10bs while breastfeeding. That’s when I heard of Dustin’s Santa Slim Down/Pay to lose challenge, I watched the video about the challenge multiple times and finally built up the courage to tell Nick that I was going to join a community that I had never heard of, drop $150 and go to boot camp. At first he seemed more skeptical then me, but quickly became the supportive husband he has always been. I started the challenge November 30, 2014 weighing 190lbs. And now on March 9, 2015, 100 days later, I am down to 166lbs! 

Where was your life before being introduced to my program?

I had hit a wall and was becoming more frustrated with my weight. I looked back on the summer of 2013 and wondered if I’d ever be able to do it all over again. I honestly was feeling depressed. I had seen many mothers lose the weight after having a baby with just breastfeeding. I didn’t lose, I gained! It is crazy how intensely hungry you are while breastfeeding. 

How did you hear about my program?

 I heard about Dustin’s program through a Facebook post on the No Excuse Mom’s Madison’s page.

As you were in the program what were you enjoying?  What were some of the challenges you had to overcome?

I love the community. All of the people I have met and worked out with are encouraging, helpful and friendly. IMG_6561Dustin and the trainers are excellent, I have never felt as if I didn’t belong there. The workouts are intense but the feeling of achievement at the end is worth the burning muscles. At first I had to overcome the little voice in my head telling me I was crazy. On day two when I couldn’t sit on the toilet or walk stairs I was convinced this was the biggest mistake ever… Ouch! But the pain went away and only strength remained, strength I honestly thought I never would have. I can do a real push up now and I actually don’t dread burpees.

How is your life different now than it was before being introduced to my program?

I have energy and I feel good in my body! I have found myself holding my head higher. My diet has changed and so has my families. We buy fruit and veggies in bulk and limit sweets and added sugars. I’ve been cooking more meals at home and packing my lunch for work so I know what I’m eating.

How has the reaction been with your friends and family.  Do they treat you differently?  Do they try to sabotage your results? How have you handled all of that?

My family and friends have commented on my weight loss and most of it has been positive. I have never taken compliments well so it’s something I struggle with. My family does point out when I eat an unhealthy snack but I know that having a cookie on occasion is not going to ruin what I have accomplished. 

What is your eating like now?  

The movie Fed Up was an absolute eye opener, I watched it with my husband during the challenge. Within a week we got a babysitter and went on a shopping mission to change the food we keep in our home. We read labels and discussed our overall goal for not only our health, but the health of our boys. We aimed to buy more fresh produce and limit all added sugar. This has been a huge positive change for my family. It has been great having my husband and I on the same page about what we are feeding our family. 

A typical day for me:

IMG_6633Breakfast:

  • 2 eggs poached
  • Greek yogurt
  • Banana or cup of berries
  • Water

Lunch:

  • Lean turkey breast
  • Colby jack cheese slice
  • Cut veggies with dill dip
  • Apple
  • Skinny pop
  • Water with lemon

Dinner:

  • Sautéed green beans and mushrooms
  • Chicken breast
  • Quinoa
  • Water

Snacks:

  • Dried apple slices
  • Fresh fruit
  • Almonds with raisins and a table spoon of dark chocolate chips
  • Water

Lastly your best friend comes up to you and is considering joining the program you were just on.  What would you say to them?

Come with me and see what it’s about, the community speaks for itself!

I think the coolest part of her story was the support and excitement her husband had as she began her journey.  Spousal support is the most powerful support you can get, and Mallory is blessed to have it.

Like just about everyone who starts one of our programs the first week is brutal and your muscles hurt to the touch, but let Mallory remind you it is only a temporary pain and will only last about a week.

Lastly, even though she was bigger starting out, she felt comfortable, safe, and not judged.  This is radically different than many places she could have gone to start her journey and what makes the TC and the Fit Moms for Life worldwide community so special.  Women supporting each other.