Tag

body transformation

What’s Possible in Just 5 Months???

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

People sometime ask how I can work so hard, be so persistent, and be so passionate about what we do.

Simple… every bone in my body knows what we do at the TC matters and makes massive personal transformation.

At this point it’s not about me anymore but rather our incredible staff of 20 at the TC and all the courageous clients who play full out.

Below is the story of one of those clients, Swanson, who has had an amazing transformation inside and out over the past 5 months in Sweat Fit and Killer Kurves.

Check it out here –> https://madisonbootcamps.com/killer-kurves/

Take it away, Swanson!

“It is now towards of the end of the last week of my K2 session. I worked with Mary and Brent in K2 on Mon/Wed nights. They are super amazing, fun, supportive and encouraging. Thank you both so much for all you do! Love you guys and love my Mon/Wed night people! You guys rock!

It has been a very insightful, fun, challenging and exciting journey over the past 12 weeks. I first joined the TC in Feb 2019 and started with Sweat Fit for two months and lost 25lbs. Then finally I was able to transfer to K2 in April 2019 when it opened again. Upon finishing K2, I’ve lost 30lb additionally. In total since Feb, I’ve lost a total of 55lbs over the course of 5 months.

                                                                     

Although Sweat Fit and K2 have truly been life changing for me, K2 is a little special to me because it really opens you up to face your vulnerabilities. Every week at the end the work outs, we have meditations and group discussions on the weekly readings from the K2 journal guide. I felt that’s where it really helped me and where I really grew. It really opened my mind to really reflect on things and that’s what motivated me to work harder not only in the gym but outside of gym—the daily choices I make.

I followed the K2 journal guide. I used the recipes and learned to control my portion size. I drank lots of water and planned my daily meals/snacks. I read labels when buying foods. My only sweets are fruits. I’ve learned to work with my setbacks and always start right back again. I give myself 1 hr a day to be active/workout for self-care. I made sure I always showed up to class, took what I learned from the weekly lessons/discussions and apply them where it’s needed. The more often and consistent you continue healthy habits you learn, the easier it will get. I’ve come to a point where I don’t have to think about what I’m doing or forcing myself to do something anymore. It is now a routine and I enjoy it.

Through K2, it has just helped me grown so much not just physically stronger but mentally as well. I’ve gained so much knowledge, courage, self-love, strength and endless support through this program. It has truly been an enlightening journey. Looking back I can still remember how I felt when I first thought about joining. I was nervous, afraid and self-doubting, but I knew I wanted to lose weight and even more I wanted to be healthy. I knew I had to take that first step and start taking a chance on me. I am so glad now that I did. You will never regret loving and taking care of yourself. You also will never really know your true capabilities and strength until you try. You may be surprise at all things you can do that you thought you couldn’t.”

Swanson Savaan Thao

********************

Here were some questions and answers I asked after her first two months in Sweat Fit before starting Killer Kurves.

1. How long have you been coming to the TC?

I first joined the TC in February 2019 and have been coming in for 2 months now.

2. What has been your experience so far and specific results you have achieved?

My experience so far at the TC have been great and challenging. I haven’t exercised for many years and being overweight at 220lbs and 5 feet tall, coming in on my first day to sweat fit was nerve wrecking. However, the trainers and everyone were so friendly, helpful and encouraging that I never once felt out of place. Day 1 and the first few weeks were the hardest. I remember how hard it was just to do jumping jacks or a push up. However, week after week, I slowly started to feel stronger, able to do more of the exercises and noticed an increase of flexibility. Within these 2 months along with healthy diet changes, I’ve lost a total 25lbs.

3. What were the biggest nutritional changes you have made to lose the 20 lbs?

The biggest changes I’ve made with my diet was cutting completely off junk food/processed foods, soda, sweets, and eating out. I switched my regular carbs to all whole grain carbs such as brown rice, oatmeal, and whole grain bread. I’ve also incorporated healthier fats like avocado, nuts, chia seeds, coconut oil and extra virgin olive oil into my diet. When I’m craving for sweets, I eat fruits. If there are days, I’m craving for something, I just make a healthier version and keep the portion small. I watch my carbs intake, eat moderate protein and increased my veggies along with drinking lots of water daily. I’m also using MyFitnessPal app to help journal my foods and calorie intake. It helps keep me on track.

4. What are you most excited about for the next few months?

I never expected to lose weight nor enjoy exercising so I’m excited and curious to see how I will feel in the next few months continuing with Killer Kurves. I’m excited to learn and grow at the TC to meet a stronger and healthier me.

5. Anything else you would like to share?

The unknown and changes can be scary because it is intimidating and scary. I remember a quote that resonate with me, in taking my first step to take care of my health “If you want something you have never had, you must be willing to do something you’ve never done.” Don’t be afraid of failing before trying or afraid to fail. Take that first step, keep going and keep trying, no matter your pace, with time, you will eventually get to where you want to be.

~Swanson Thao

The Best Thing You Can Do to Get or Stay in Shape

By | Cardio Workouts, Strength

Welcome to week 3 of our Transform You 2020 series!

This week is focused on fitness… where it all started for me.

If you missed any of the previous weeks’ installments, you can find the very beginning of the series here: https://madisonbootcamps.com/2020/01/14/the-best-diet/

I want to kick it off this week by sharing what I still believe to be the single most effective fitness formula for just about everyone, especially if you have limited time.

Later this week I’ll share the the key things you need to do/keep doing to stay fit as you age, along with the ways in which my views on certain kinds of exercise have changed over the years. 😉

What is my fitness formula?

It’s pretty simple, really. And it’s the foundation of what I’ve always done to stay in shape, when I’m not training for a specific event. 

Build strength first.

My top priority is strength training 3x/week for a minimum of 30 minutes. 

Strength training is the single best way to build lean muscle, keep your metabolism going, increase your energy, and generally help you feel better. It also builds a strong foundation that will help keep you injury free and make it easier for you to do the things you want to do, whether that’s keeping up with your grandkids or climbing a mountain.

I recommend compound movements that will work many muscle groups at the same time. Deadlifts, squat-to-press, cleans, lunges with a press, pull-ups and rows are all great examples of this type of movement. Even if you don’t have any weights available, you can do single-leg squats, bulgarian lunges, push-ups, pull-ups, burpees, etc and still build plenty of strength.

Incorporate core work as well, using movements like planks, hollow holds, glute bridges, etc. You can easily add core work as part of either your warm up or cool down.

Add interval cardio next.

If you have time in your week for more exercise, add 20 minutes of high intensity interval training 2x/week.

You’ve probably heard of HIIT… it’s all the rage, for good reason. Combined with strength training, it is an amazingly effective way of increasing fitness, building lean muscle mass, and putting your metabolism in overdrive. It’s also a very efficient way of improving your heart and lung health, as long as you do it at the right intensity.

The key is to work HARD during your work intervals, then rest during the recovery intervals. A classic HIIT session would be :20 intervals of all out work (treadmill sprints, battle ropes, burpees, jumprope, etc), going as fast/hard as you can, then :10 rest. Repeat that cycle for 4 or 5 minutes for one round of HIIT. Recover with light movement for a few minutes then do another round. You should feel totally gassed at the end of each round.

If that is too intense, simply increase your recovery time. So instead of :20 on, :10 off, maybe try :20 of hard work and :40 seconds of recovery. But I would still go as hard as you can during your work intervals.

Add steady state cardio next.

If you have still more time for exercise in your week, then add in some steady state cardio, like running, biking, even a brisk walk.

I’ll talk more about this later this week, but things like running and biking really help build your overall endurance and can give you a big dose of endorphins… the runner’s high. Plus, if you do it with a friend, it can be a great social outlet. Overall, it is an awesome complement to strength training and interval work.

So that’s it–my fitness formula. It’s simple, and it works.

  • 3x/week of 30 minutes of strength training
  • 2x/week of 20 minutes of high intensity interval training, if you have time
  • 2-3x/week of steady state cardio, if you have even more time

Keep moving,

Dustin

PS Stay tuned as later this week I’ll touch on some commonly held misconceptions about fitness. Click here to find the next installment of our series!

How Stephanie dropped 27.6 lbs in 12 Weeks and Went from 0 Pushups to 12

By | Killer Kurves

How Stephanie dropped 27.6 lbs in 12 Weeks and Went from 0 Pushups to 12

Today, I want to share with you a story I just received from one of our Killer Kurves participants who just finished her first 12 week session and will be starting a second session next week.

Her story is so common. She lost part of her identity when she became a mom. This is the same thing that many women find who get heavily involved in their career. Finding themselves again is the least selfish thing they can do for their loved ones.

I am so proud of Stephanie and can’t wait to see what the next 12 weeks bring her.

“Before the Transformation Center, I pretty much defined myself as a Mom. Not that that is a bad thing, but I didn’t know who I was outside of being a mom anymore. From the second my daughter was born, she was my main priority. I lost all my baby weight plus more while I was breastfeeding. Then as soon as I went back to work and starting eating normal again it all came back plus some. My daughter turned two at the beginning of February and the only kind of working out I’ve done since she was born has been trying to keep up with her. Granted, chasing a two year old around can be exhausting!

Slowly over the last two years since I’ve had my daughter I started losing myself. If you asked me who I was my first thought would be to answer a mom. I’m much more than a mom but I let myself get consumed in always putting her above everything else including my health and well being. I would opt out of going to events or social functions because I didn’t want to spend time away from her. I work 32-35 hours a week and felt like the times I wasn’t working I needed to be with her.

It took me being away from home on a girl’s getaway to realize how unhappy I was with myself mentally and physically. It wasn’t just about my weight–I was allowing my fears and emotions of being a mom keep me from living a healthier and happier life.

I got home from my vacation and was scrolling through Facebook when an Ad for the Killer Kurves program at the Transformation Center was in my news feed. I commented on the post with a question and within minutes Dustin messaged me asking if we could talk about the program. After we talked, Dustin suggested I look at the website and watch the video and get signed up if I wanted to join. I was excited, scared and nervous all at the same time. The program was starting 4 days later and I didn’t know if I could do it. Walking into the center that day I felt my anxiety kick in. Will everyone be staring at me and see how out of shape and over weight I am? Will I even be able to do the exercises they want me to do? I went and did the exercises, although I can’t say I did them well!

Each week I felt stronger and stronger until I sprained the ligaments in my left foot during a class. I was so upset because I had finally started feeling like I was in the groove and making progress. Part of me wanted to quit because I didn’t know how long I would be limited. I decided I would at least try and go back to class and do whatever exercises I was able to. All the trainers at the TC were wonderful with coming up with different modifications for exercises I couldn’t do. During this time I really had to focus on what I was putting in my body since I wasn’t able to work out as hard.

This program is much more than a workout. It’s a community where everyone supports you and cheers you on. No one judges you or makes you feel unwelcome. After your workout you gather in a group setting and talk about different items each week. From nutrition to emotional eating and to learning how to love yourself the way you are. One of the biggest things I have taken away is that you can’t be perfect with your eating or working out all the time. Sometimes life gets in the way and all you have the option to eat is a cheeseburger. It’s about learning how to make heathier choices and to allow yourself a “cheat” day or meal every once in a while and to be ok with it. Just try and get back on as soon as you ca n! I would suggest this program to anyone who is looking for a judgement free zone with support and guidance on working out and making healthier choices.”

I’ve lost 27.6 Pounds and 16 inches.

Fitness Test week one:
500M Row – 2 minutes 19 seconds
Squats – 50 in 60 seconds
Push Ups to fatigue – 27 on my knees

Fitness Test week 12:
500M Row – 1 minute 56 seconds
Squats – 61 in 60 seconds
Push Ups to fatigue – 12 on my toes with an additional 25 on my knees

Great job Steph! If you can relate to any part of her story and not only want to lose weight (this is just a by-product of living a healthier more active life), but if you want to rediscover who you are and who you want to become, this K2 program is so much more than just an exercise program.

< Click Here to Watch the Video Steph was Referring to >

Let Me Guess…You Are Sooo Busy and Don’t Have Time

By | Behavior Change

Let Me Guess…You Are Sooo Busy and Don’t Have Time

I am on hour 15 here at work (I did take a 45 min swim break in the middle of the day to recharge). I also trained 5 sessions today and spoke with over 15 potential clients who reached out to me, interested in the Transformation Center.

I keep thinking I am going to hear something different, something that is going to shock me, or take me by surprise.

But I don’t…

After thousands of conversations with people about their health and fitness there are basically two types of people: the action takers and the excuse makers…

Listen, we are all different in many ways.

But there is one way where we are the EXACT SAME…

We each have 1,440 minutes each day and can choose how to spend them.

It is amazing how many creative ways people come up with to justify not finding 30-45 of those minutes to exercise and build strength, endurance, and flexibility.

Time is the #1 excuse of course.

If our former presidential couple, the Obamas, found a way to exercise just about every day, can’t we?

Heck, I feel like I am SO BUSY sometimes taking care of 450 plus clients, my friends, family etc, but I am certainly not doing anything crazy like running our country.

Having limited time only shows a person’s true priorities.

If you have been around me much, you’ve probably never heard me say the words “I don’t have time,” because it is one of the most cringe-worthy statements to me.

Instead, I will often say something like, “I am very busy right now doing something that is of higher priority to me, so I will pass for now” or, “Ask me again in a few weeks.”

That way I am being truthful to myself and to the person.

If someone is going through some serious life challenges and chooses not to exercise because they are choosing other things over it and being ok with that, I can’t argue with that.

But…

And I am biased here…

There are VERY few things I believe should take priority over our health and, in particular, our exercise.

It affects every aspect of our lives in a positive way when we do it, and in a negative way when we don’t.

So what my dedicated clients tell me is that they actually have MORE time each day when they make the time to show up at the Transformation Center.

Why?

Because they have more energy, think clearer, and are more focused on the tasks at hand, plus they can generally handle emotions better.

I am not trying to make you feel bad, but I am hoping this at least gets you thinking and asking two important questions.

1. Do I value my health, fitness, energy?

2. Does how I prioritize my time align with my health, fitness, and energy values?

If not, I encourage you to take MASSIVE action. Don’t just take small action, take large action and feel better in a matter of days.

[LIVE EVENT] Answers to your most-asked nutrition questions!

By | Balance, Health, Healthy Snacks, Lifestyle, Nutrition, Uncategorized
“Should I go gluten-free?”  I get this question a lot from clients.  

We are excited to be able to answer this and your other most-asked nutrition questions in a live, free event with FM4L nutritional consultant Tracie Fountain, next Tuesday, September 29 at 7 PM. See below for more info and how to register (for both in-person and online broadcast access).

Going gluten-free is certainly popular right now and it’s true that many people may benefit significantly. But it’s also a massive market and many of the “healthy” gluten-free products out there now may be worse for you than the bread you were trying to avoid! If you want to try going gluten-free, go for a whole-foods based diet and cook things yourself, rather than relying on gluten-free processed foods.

Here are a handful of delicious gluten-free breakfast ideas:

Two ingredient pancakes

Protein waffles (use gluten-free oats)

Quinoa breakfast bowl

Gluten-free spinach strata

We are excited to be able to offer you the chance to learn more about healthy nutrition in general in a live event next week. Our awesome nutritional consultant, Tracie Fountain, is coming in to talk about how foods can heal your body, increase your metabolism and balance your blood sugar.

This popular Nutrition 101 presentation will take place Tuesday, September 29 at 7PM Central, at the Fit Moms Transformation Center—202 South Gammon Road, Madison WI.

→Click here to reserve your FREE spot, as this event always fills to capacity←

For those of you not local to Madison, we are excited to be able to offer you a LIVE broadcast of this event!

→Click here to reserve your spot for the online broadcast←


We look forward to seeing you next week!

Dustin

PS  If you are in the Madison area, we urge you to try to make it to the live event to be able to ask questions and participate more easily (…and also avoid potential technical issues with the live stream!)

Click here to RSVP to the in person event!

Click here to register for the online broadcast.

I Conquered My Fear Of Water And Swimming…

By | Behavior Change, Challenge, Fit and Fabulous Over 55, Fit Moms for Life Six Week Challenge, Strength, Uncategorized

This past weekend, I decided to go out and conquer my fear of water and swimming. One year from now, I will need to efficiently swim 2.4 miles for Ironman.  I have never been able to make it further than down and back at a pool, and haven’t treaded water for more than 2 minutes. That is why attempting to swim across Devil’s Lake, 1.2 miles terrified me.

With the support of a SUP that stayed near me. I was able to make it all the way across in a very slow and inefficient 71 minutes and only threw up 4 times during the swim.  I was unable to front crawl, so I spent the entire time laying on my back, flopping. I will probably use a few different swim coaches for the next year because I know this swim will probably be one of my hardest challenges.
 
The other day, I was sitting in my office at the Transformation Center working and eavesdropping on a handful of women in their 60s who had just finished their workout. The one woman was telling the other ladies about her epic hiking trips out to the mountains. The other ladies were inspired and they began to talk about possibly doing a trip either together or with others, and starting off with a smaller hike because of the confidence they have been getting through our Fit over 60 training program.
 
This made me think of my mom, and three years ago, she agreed to hike a 14,000 plus foot mountain in Colorado because it was what her kids wanted to do. This was the furthest thing from her comfort zone or personal desire. My mom did make it to the top having given every ounce of her energy and strength.  Seeing my mom climbing hands and feet at the top and saying, “only for you kids,” is a memory I will always cherish and it brings tears to my eyes every time I think about it.
 
Why am I sharing all this with you? My favorite health book of all time, Younger Next Year, (yes, in many ways more favorite than my own book) calls these sorts of activities “kedging.” The authors define “kedging” as planning a vacation or event that will require some training and some mental and physical pushing. I believe that these types of challenges will result in some of our biggest breakthroughs in life.
 
You might be a mom with three small kids, feeling like you have no time for yourself and your body is a larger, stretched out version of before and struggling to feel confident and beautiful. Set a challenge that scares you and find the necessary people and expertise to make it a reality. The confidence you will gain can catapult you to the next level in any part of your life. You might be a woman in your 40s watching your parents age and wondering how to avoid facing some of those same health challenges as you get older.  You want to be able to get down onto the floor and play with your grandkids and avoid taking tons of meds or dealing with severe daily pain.

Set a challenge that scares you and find the necessary people and expertise to make it a reality. The confidence you will gain can catapult you to the next level in any part of your life.

You might be a woman in your mid 50s and have put on 30lbs of fat all around the midsection from the big “M” word.  You hardly recognize the body that you were just 5 years ago and wonder if your best years are already behind you. Set a challenge that scares you and find the necessary people and expertise to make it a reality.  The confidence you will gain can catapult you to the next level in the next phase of your life.
 
You might be a 65 year old newly retired woman who has seen her energy, strength and balance deteriorate rapidly over the past few years and are concerned what life will look like 10 years from now if this continues. Set a challenge that scares you and find the necessary people and expertise to make it a reality. The confidence you will gain can catapult you to the next level and reverse many of the “natural” experiences of rapid aging.
 
These are the type of clients that I and my incredible team of trainers work with both in Madison at our Transformation Centers and bootcamps and online through our home DVD programs each day.
 
Within the next week, I am going to share with you a story of a woman who lost 80 lbs and set a massive goal for herself.
 
Now that kids are back in school, we are looking for a few women interested in becoming Fit Moms for Life Leaders and obtaining massive results (physically and emotionally), while helping other women do the same. Join us for a special live webinar to learn more on Wednesday, September 23 at 7:30 PMCentral.  Click here to reserve your spot! Challenge yourself to step out of your comfort zone and help others do the same and your life will never be the same.  Learn more about leading here:  http://www.fitmomsforlife.com/lead_now/

Join the 6 Week Challenge: “I’m entering the best decade of my life!”

By | Balance, Behavior Change, Fabulous Over 50, Health, Lifestyle, Six Week Challenge, Strength, Uncategorized
I talk to men and women everyday who tell me they wished they lived near Madison so they could participate in our programs. I wish everyone did but knowing that’s not possible is what led me to create the 6 Week Challenge.
I also get questions about whether it really works. It does! But you don’t have to take my word for it, read Kris’ story here:

234I’ve never been athletic. Phy Ed was the class I dreaded going to. I was blessed with a long lean body and fabulous metabolism. My mom prepared plenty of home cooked meals, but we also had plenty of processed food. It was a “normal” diet as that’s what everyone in my circle was eating.

I had my first child at the age of 25. Even though I gained nearly 50 pounds during the pregnancy, I lost it within the next few months. I maintained at 130 pounds and gained 30 pounds with my second child at the age of 28. And then, the battle for those last ten pounds began. With two kids and a full-time job there was no room for exercise let alone cooking a meal that didn’t contain at least one processed item.

Over the years I purchased the latest exercise equipment, the quick fix diet pills and plans, the latest videos. Many times I would lose the weight, but then it would creep back on and then some.

Memorial Day weekend 2012, two weeks before my 47th birthday, I decided I had enough. I was nearly 50 pounds overweight, my belly sat in my lap, no strength, no energy and I would get winded on a flight of stairs. I set a personal goal: To be in the best shape of my life by my 50th birthday. I’m hoping to have grandchildren someday and I want to be an active Grandma that can keep up with her grandchildren.

While surfing the net, an ad flashed on the screen with a picture of a woman holding out her jeans showing how much weight she had lost. I clicked on the ad and was taken to the Fit Mom’s for Life program. It was very intriguing as I had not seen a program that offered so much for Mom’s in the different stages of motherhood. And who was this good looking young man and why did he want to help me get into better health? I loved that he was located in the city I worked in. It made him real and trustworthy. No pills. Just honest to goodness commitment to exercise and clean eating. I ordered the DVD series. 12 DVDs for the next year and used them from the privacy of my own basement. When they arrived I started getting up earlier in the morning. You have to understand that I am NOT a morning person. This was definitely a challenge especially on those dark, cold winter mornings. I watched the nutritionist piece at the end of the first DVD and visited Tracie’s website. My sister and I went to her Nutrition 101 class. The awesome things we learned! I immediately started cleaning out my pantry and changing up my grocery list. There were very sad faces when I announced I would no longer be purchasing Poptarts. Guess what? Everyone is still living without Poptarts!

When they say 80% of your success is diet over exercise, they are speaking the truth. Start with your diet. Keep a food journal to teach yourself the macro’s of the food you are2 choosing. There are great on-line food journals that make this easy. Plan, plan, plan! Cook more chicken breasts than you will need for dinner so you have them for your salads. Make a big batch of steel-cut oats and portion it out for the week. I packed my lunch bucket with everything I planned to consume during the day and logged it immediately. I would then see how much room was left for the dinner I had planned. I could then adjust what was in my lunch pail to stay within my protein, fat and calorie goal. Over the course of a short couple of weeks I learned so much about food. My typical day is a protein smoothie for the commute into work. A couple of hours after I’m at work, I have breakfast  (2 eggs -hardboiled or scrambled in the micro, steel cut oats with almond milk and fruit, or a cup of greek yogurt with fruit). For lunch I have a salad. Mixed greens, a protein (usually chicken or salmon), fresh veges and a drizzling of homemade dressing. I have two favorites: Lime juice, minced garlic, pepper and olive oil or stone ground mustard and local honey. My afternoon snack is typically a piece of fruit with 12 almonds, or greek yogurt with cinnamon. My husband does not like many vegetables and the ones he likes are starchy, so I’ve learned to cook one he will eat and cook one for me for dinner. If you’ve never roasted vegetables, I highly recommend it. So flavorful with a bit of olive oil and your favorite seasoning. I chose lean proteins and we grill a lot. One food challenge I did was a two week raw food challenge. I was determined to give two weeks of my life to the program and be really brave and try the vegetables I had never tried before. It was an amazing experience. They were some I didn’t like and some I needed to acquire a taste for, but what an accomplishment to not eat one piece of cooked food for two weeks. The result was I discovered vegetables I would have never otherwise tried. I absolutely love beets now. I find myself asking what the fresh vege of the day is when we go out for dinner. So many amazing flavors when you train your taste buds to crave good clean foods.

I did fairly well sticking to a 5-6 morning a week workout. I would do the strength training one day and then the cardio and core the next. It didn’t take very long before I was putting aside the 5 and 10 pounds weights for 15’s and 20’s. I now own 25’s and 30’s as well. There were definitely periods of time where life interrupted and I got out of the daily habit, but I was feeling so good and losing weight and inches that I was encouraged to get back at it. I also set a goal to run in a 5K mud run eight months after starting the DVDs. I needed something out there that would keep me motivated. Remember how I said I’m not athletic? When I first started running, I couldn’t even run a block. How in the world would I run a 5K, in the mud, with obstacles. Each time I ran on our farm, I would pick a spot and will myself to run to it. I did that first mud run. Walked part of it, but completed it and it felt great. And I got to meet Dustin in person at that race. There have been a few more mud runs since and I can now run a full 5K without walking. What I discovered was the DVD workouts contributed to my running endurance more so than the once a week run I would do. Strengthen the body and everything improves.

23It wasn’t easy. There were many moments of wondering if it was worth it. But I can tell you, it was worth it. Even when I just didn’t want to do one more rep, it was worth it. I’m very proud of the fact I made my goal when I turned 50 this past June. Thirty-five pounds lost. Four dress sizes gone. The best was when I was hauling heavy buckets with my husband and he said, “You’ve got guns!”

My journey is not done. The difference between this time and all the other times is I made a life style change. I made my mind up that it was going to be hard work as I no longer have fabulous metabolism. I gave myself a realistic timeline to work towards my goal. I will not go back to eating the way I used too. My grocery cart is filled with fresh food. When I skip a day or three of exercising, I miss it. I’m told I look younger and honestly I feel many years younger. I truly believe I’ve entered my best decade yet.

You are never too old to take charge of your health and care for the one and only body the Good Lord gave you. Don’t expect a quick fix. Just start and take it one step at a time and one short-term goal at a time. Be that role model for your family. Be that physically fit, healthy Grandma so your grandchildren can make memories with you for many years to come.

Thank you, Kris, for sharing your inspiring story with us! You’ve worked so hard and I am thrilled that we are able to partner with you on your journey.

If you’d like to improve your health, eat better, move your body and live a more quality-filled life, please join the thousands of women (and men) who have joined the 6 Week Challenge. We’ve continued to make improvements to the program since Kris started and now everything (menus, recipes, videos, workouts and more) is available online but we still have hard copies of everything if that’s your preference. More information can be found here or email me with any questions and I or one of my staff will respond.

Do this 1 thing if you want to keep losing weight!

By | Balance, Behavior Change, Challenge, Health, Lifestyle, Mindset, Strength, Uncategorized

Do your clothes and the scale seem to be on a perpetual yo-yo?  Consistency exercising and eating healthy is tough. For the month of July, I am committing to sharing a 1-2 minute video with you.  It might be an observation I made that day or a conversation I had, but each will end with a short question.

Today, I am focusing on how we can stay consistent with our workouts.

Since about 95% of my readers are on Facebook, I am going to use that platform because it is easier for you to share a video to your friends who might need a daily pick me up.

Are we Facebook friends? Add me ->-> http://www.facebook.com/dustinmmaher

Please note, this is my personal profile, not my public page.

Around 7 AM each day, I will be posting a short, thought provoking video, so check back often, share your answer in the comment section and let’s create a 31 day movement in July.

Add me ->-> http://www.facebook.com/dustinmmaher

Speaking of movement, we are still accepting applications for our next Killer Kurves session which starts July 13th.  If you are within driving distance of Madison and have about 40 lbs or more to lose, this is a “must-do” program. ->-> Click here to learn more and register. <-<-

Also, we just wrapped up a 42 day bootcamp program with 65 new clients, and the results were so staggering that we are launching another one July 7th.

->-> Click here to register if you are not a current client and have less than 40 lbs to lose. <-<-

July can be a crazy and hectic month.  Let’s stay focused on our big picture health goals by making those small positive decisions each and everyday.

 

[Recipe] Healthy Energy Protein Snack Balls!

By | Health, Healthy Snacks, Lifestyle, Nutrition, Recipes, Uncategorized

Collogen2“My joints are sore again Dustin,” one of my newer clients recently told me. I asked her why. “Because I went on a week’s vacation and I didn’t bring the Fit Moms Hydrolyzed Collagen with me.” I don’t blame her for not bringing it through TSA security; it is a white powdery substance so maybe it looks very similar to cocaine, not that I really know what cocaine looks like in real life.

Today, I want to share with you a tasty recipe that includes my favorite protein powder that keeps my inflammation and joint pain away. Most protein bars are disguised as candy bars.  Making your own is the best way to ensure you have only natural ingredients.  They aren’t as hard to make as you might think and store well all day for an on-the-go snack.

This recipe comes from our Fit Moms Hydrolyzed Cookbook, which you get FREE with the purchase of our collagen. ->-> Click here to order our hydrolyzed collagen on Amazon <-<-

Banana Almond Snack Balls (Makes 22-25)

Ingredients:

  • 2 medium bananas, peeled and broken into chunks
  • 1/4 cup creamy roasted almond butter (unsweetened)
  • 2 scoops Fit Moms hydrolyzed collagen
  • 1 tablespoon ground flaxseed
  • 1 tablespoon maple syrup
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon sea salt
  • 2 cups blanched almond flour
  • 1/2 cup unsweetened shredded coconut
  • 1/2 cup raisins, dried currants, or dried blueberries

Instructions:

  1. Preheat the oven to 350ºF. Line 2 baking sheets with parchment paper.
  2. In a food processor fitted with the steel blade or a blender, combine the bananas, almond butter, collagen, flaxseed, maple syrup, cinnamon, baking soda, and salt. Process until smooth. Transfer to a large mixing bowl. Stir in the almond flour and coconut to form a thick dough. Stir in the raisins.
  3. Using wet hands, roll the dough into 1 to 1-1/2 inch balls. Place the balls on the baking sheets. Bake for about 20 minutes until golden brown and firm to the touch. Cool completely. Store in an airtight container in the refrigerator or freeze for longer storage.

Time is running out for our $5 off discount. ->-> Click here to order our hydrolyzed collagen on Amazon.<-<-

Sore joints? This is for you… Hydrolyzed Collagen Back in Stock [big sale]

By | Hydrolyzed Collagen, Hydrolyzed Gelatin, Lifestyle, Nutrition, Transformations, Uncategorized

I was in my office in the back of the Transformation Center, when a client came in excited.  She told me she saw my car out front and thought I might be around. “My 76 year old mom LOVES you and can’t stop talking about you!” she exclaimed. I was confused, I had never met her mom from Indiana before, and I can’t say I have had many 76 year olds confessing their love towards me.

“Why?” I asked. My client explained, “We gave her the Fit Moms Hydrolyzed Collagen 4 weeks ago, and her chronic knee pain is totally gone.  She could hardly walk up stairs and when she did it was very painful, but now she is pain free. She can’t stop talking about it and how happy she is.” I smiled and told her I am so happy to hear that.  Almost everyday I hear a story like this.  Joint pain is dramatically reduced, hair grows stronger, nails get thicker, hunger pains subside, weight loss occurs, and sometimes skin tone improves.

Since launching our own hydrolyzed collagen a little bit ago, over 1,000 clients have seen the benefits of it and made it part of their daily routine to add to their coffee, tea, yogurt, smoothie, soups, baked goods and much more.

CollogenI WANT TO HELP ANOTHER 250 FEEL BETTER TODAY! For a limited time, I am reducing the price from the retail price of $47.99 (82 servings per container) to just $42.99. ->-> Click here to order on Amazon. <-<-

Free shipping for prime members!

All I ask in return is that if you have had a “5 star” experience with it so far, that you leave a review on Amazon.  Not only will this help others who don’t know the benefits of collagen, it will also introduce them to the world of Fit Moms for Life and the transformational benefits of nutrition, exercise, mindset, and community. ->-> Click here to leave a review. <-<-

When you order the collagen, you will receive a link to download our delicious cookbook filled with over 30 recipes that are very healthy and tasty and incorporates the collagen. ->-> Click here to order on Amazon. <-<-

Be on the lookout for another blog post with one of my FAVORITE recipes using the collagen, so simple, yet healthy and yummy.

This made me really sad…

By | Behavior Change, Health, Lifestyle, Mindset, Strength, Uncategorized

I had an exciting and sad experience.
 
Let me explain…
 
I love playing frisbee golf.  It is like golf but you use special discs and throw into chain baskets.  I have been playing for about 5 years and have my entire family hooked on this sport. I try to play 3-5 times each week.

A few years ago, I got my first “ACE”, a hole in one. Last week,  I made #2. I couldn’t find anyone to go with so I was alone on hole #4.  A 250 foot shot over about 25 foot high trees, which blocked the basket I am aiming for. The throw just scraped over the trees.  It seemed like it was a good shot.  Then I heard the best sound in disc golf… chains! I sprinted around to see if my disc just hit the chains and bounced out or actually landed in the basket.
 
DiscIt had stuck in the basket!
 
There was a girl at the top of the hill by the hole and she saw the whole thing.  I didn’t have anyone else to celebrate with and as I am running to the basket to get my disc in excitement, I exclaimed to her, “did you see that?  I made a hole in one.” In a mean and nasty tone she replied, “who really cares?” That instant, my joy turned into a little bit of sadness.  I was sad there wasn’t anyone around to celebrate who appreciated the accomplishment. A few holes later, I came up to a group of guys who were playing. They asked how the round was going and I got to tell them about my ace.  They were all excited for me and we had a little mini celebration.  I felt a bit better. Then, when I got back to my car, I sent a voice text to my 3 disc golf buddies who usually play with me and we celebrated over text.
 
This got me thinking…
 
The power of the Transformation Center and Fit Moms for Life community. Chances are you have made some small and big “wins” toward reaching your health and fitness goals.  Like me, you probably want to share that success with others. But do you have people in your life that will truly (and genuinely) appreciate the success or progress you are making?
 
That ace of mine wasn’t nearly as special as if all my disc golf friends would have been there to see it and celebrate it with me.  Fortunately, I could still let them know after the fact. But you might not have that positive support, you lose five pounds and you are excited and tell your husband, and all he says is, “you will probably gain it back next week.”   
Or… You are out with your girlfriends and you brag that you ran 1 entire mile without stopping and one of your friends says, you are going to probably hurt yourself if you keep running. Or… You kicked the nasty soda habit and your coworkers make you feel stupid for drinking water when you go out for lunch.
 
These comments and lack of support are toxic towards your long-term success. PLEASE find a community of like-minded people who you know have your back and will be genuinely happy when you have success, even if it is as small as passing up the drive thru on the way home from work. I am here for you. Take action and find yourself a community.

I was wrong.

By | Balance, Challenge, Flexibly, Health, Strength, Uncategorized

This weekend, I am headed to Phoenix, AZ for the Function Aging Institute.  A fitness conference bringing the brightest minds in the world together who look to serve those 55 years old and above. It happens to land on my birthday (June 13th), but spending my birthday learning practical ways to help you improve the quality of your life is a pretty awesome way to spend a birthday if you ask me. I turn 32, and it has given me an opportunity to reflect back on the past 10 or so years of my personal workouts and the workouts I provide to my clients.
 
Back in my early 20s I would consider my workouts to be “bodybuilder” type workouts (although I never achieved massive muscle gains).  I would lift as heavy of weights as possible for 8-12 reps, 2-3 sets, most days of the week breaking my body up into “parts” and avoiding cardio like it was a toxic virus. While there was nothing inherently wrong with this type of training (and a lot of things right) it didn’t give me the same results as I am seeing now.
 
Call me old, but I am now more focused on WHAT I can do, rather than HOW I look. Don’t get me wrong, I still have some vanity and want to keep a 6 pack as long as I can, but HOW I feel and HOW I MOVE has become much more important.
 
I came across an old pic from 10 years ago (left) and a pic that was taken last week (right).

1_a_dustin

You can see in the pic from 10 years ago, I was a little more muscular, definitely had a bigger chest, and maybe a bit bigger arms. But looking back now, I wouldn’t consider myself to have been in great shape.  I could hardly run more than a couple blocks, my cardio was so bad, my legs were very weak (I skipped leg days), and my balance and agility weren’t great.
 
Fast forward 10 years, and I can MOVE better and FEEL so much better.  My joints don’t hurt anymore, I have much better endurance, and my resting heart rate is lower.  I am better at sports then when I was in high school and college, and I am more well rounded. I certainly can’t bench press as much as I use to, but I realized unless I am crushed under a car or trying to show off and do push ups with a girl on my back, it doesn’t really matter whether I bench press 200 or 300 lbs.
 
Why am I sharing all of this with you?
 
I encourage you to shift your focus from what your body looks like, to how it feels and moves.  Our bodies are our most valuable vehicle. When we move it the right way (exercise), and fuel it with the right foods, it will take us to amazing places and not limit us in the future.
 
I have created an online 6 week program that gives you the EXACT done-for-you workouts (you still need to do the workouts of course), and eating plan that I use and my clients use to get a body that looks great, but more importantly, moves and feels great. ->-> Click here to learn more. <-<-
 
If you are local to Madison and over the age of 55 and are looking to feel and move better our sold out program is now accepting 5 new clients.  Click here to learn more and to apply if you feel like you are a good candidate.