Tag

fitness

Meet My Daughter Maple and a Lesson I Learned That Might Help You

By | Fabulous Over 50, Health, Killer Kurves, Lifestyle, Mindset

I am writing this 21 hours after my wife Tessa gave birth to a girl, who we named Maple.

Tessa was in bed, and at 10 pm her water broke. We called her dad to come over to spend the night with our 19 month old son Bo. Once he arrived we headed off to the hospital and Maple was born at 11:30 pm, only 3.5 minutes from the time Tessa started pushing.

The experience of the first day with a new baby is so much different the second time around. There is a familiarity.

Maybe you can relate to taking home baby #1 and leaving the hospital asking yourself the question, “What am I supposed to do–they can’t possibly be just letting me take this human home and expect me to keep him/her alive?”

Everything is new, it can be uncomfortable, scary. After Bo was born, we lacked confidence in our own ability and questioned whether we were doing things the “right” way.

We wished we could have spent a few more nights in the hospital under the expert guidance of the nurses and doctors, but nope, there we were bringing a human back home.

Fast forward to today and it is so different. Changing a black tar diaper didn’t phase me, cleaning up puke twice didn’t even make my blood pressure rise, and swaddling/holding Maple felt so natural.

What changed?

Experience.

I have spent the past 19 months immersed in being a dad.

So how can this help you?

At the Transformation Center we mostly work with people who know they need to work out and become healthier but they are scared for one reason or another.

The fear most likely comes from the unknown and not knowing what to expect or how they are going to do.

The magic happens when someone joins DESPITE the fear, DESPITE the scary unknowns and puts his/her trust in our expert trainers, and the programs and systems that we have created.

There is no other substitute for just jumping in and doing it.

Tessa and I took dozens of hours of hands-on baby classes, read books, listened to hours of podcasts on parenting, and talked with so many friends, but until we actually brought that baby home, very little of it mattered.

We learn as we go.

Action builds consistency.

Consistency builds familiarity.

Familiarity builds confidence.

Confidence gets results and the positive feelings associated with it.

That is why those who never take that first step, who never get past the contemplation stage to taking action, are the ones who are guaranteed to fail.

Those who tell themselves: I will start tomorrow. Next week my schedule will get better. I will be more motivated next month. I am going to wait until I retire to start taking my health seriously.

These are just stories we tell ourselves that keep us away from the results in our life that we want and deserve.

The beauty of having a baby is that nobody is truly ready for that responsibility. But once we bring that baby home we have no choice. We figure it out, and it all works out.

I wish we could have Maple home already. There is a confidence that comes with familiarity and I want that for you when it comes to your health!

Keep moving,

Dustin Maher

PS We have our next Killer Kurves and Fit over 50 sessions starting soon. Contact us if you are done putting off this area of your life and ready to take action. I look forward to hearing from you.

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

Walking is NOT Exercise

By | Balance, Fabulous Over 50, Fit and Fabulous Over 55, Food For Thought

Welcome to the third and final fitness-related installment of our Transform You 2020 series! Click here if you missed our most recent fitness post. Today’s article focuses on maintaining health and fitness as we age.

Over the past few years, I have had hundreds of people 50 years and older fill out our short application to learn more about our small group training program.

I have called every single applicant. One of the questions I ask is, “what are you currently doing for exercise?”

At least 80% of the time, they say “walking”.

Some might disagree with me, but walking is NOT exercise.

In the NYT best selling book Younger Next Year, they define exercise as something that gets the heart rate up high enough so a normal conversation is unable to continue.

Walking is AWESOME and we should all do more of it. Any movement is better than sitting on our butts. So I am not knocking it.

But, if we want to age and function at a high level, we MUST do more.

We MUST focus on strengthening the muscles, which will lessen our risk of falling and allow us to continue things like hiking, biking and playing ball with our grandkids. It will also strengthen the bones, lessening the chances of osteoporosis.

We MUST get our heart rate to higher levels to increase circulation of our blood, strengthen the walls of the heart and give us those “feel good” hormones.

We MUST focus on core stabilization exercises that will keep our spine safe and upright and generate power for things like tennis and golf.

We MUST focus on proprioceptive (definition below in the PPS) exercises that teach our body to balance and recover from near falls.

You see, walking won’t do much of any of this.

Now, if you are extremely overweight and walking gets you breathing hard, then it IS exercise, and please do it. Fast walking up a hill would be another example that could be considered exercise for most. I know when I power walk up a steep hill, I am out of breath.

The challenge when we age is to find things that get the heart rate up without putting knees and other joints in a high impact state. This is why we love to do things like rowing, bikes, skiergs, battle ropes, and step ups as great low impact tools in our Fit Over Fifty classes.

Whatever your age, I want to encourage you to make sure you have all the above components in your workout routine.

And above all else, please keep moving! As we age, we start to lose more and more muscle mass each year, which lowers our metabolism and makes it more difficult to do the things that we want to do. Exercise–and strength training in particular–is the ONLY way to counter this trend.

With muscle and aging, it really is true that you must use it or lose it. The good news is that even if you’ve lost it, you can turn things around and regain much of what you’ve lost through smart training.

If you are over 50, and near Madison, and looking for small group training with top-notch trainers that specialize in this, we have a class for you. Please fill out the contact us form on this website and we’ll get in touch with you ASAP.

If you aren’t local, I encourage you to find something like the programs that we offer that is near you. Or start playing pickle ball, golf, or some other sport or activity that you enjoy. Find some friends to get moving with you.

However you do it, just keep moving. 😉

PS. One of my favorite quotes that I came up with for my clients is: “Train hard now so that when you are out and about in the world things will become so much easier.”

PPS. Proprioception: The ability to sense stimuli arising within the body regarding position, motion, and equilibrium. Even if a person is blindfolded, he or she knows through proprioception if an arm is above the head or hanging by the side of the body. (from MedicineNet.com)

Finally, stay tuned as next week we’ll tackle environment/community, which is absolutely critical to the ability to make lasting change.

Running is the Worst Way to Get Fit

By | Cardio Workouts

There’s an article with the above title that periodically goes viral on Facebook.

Read the full article here ->-> https://tonic.vice.com/en_us/article/running-is-the-worst-way-to-get-fit

This is basically the premise of my book, Fit Moms for Life: How to have endless energy to outplay your kids.

The irony is that over the past four years, I have become a dedicated runner.  I ran about 1700 miles over the past year and now can honestly say that I truly enjoy it.

I’ve been running 70 miles a week recently, training for a marathon next month. Five years ago I’d have told you no way would I ever do such a thing, lol.

So how have my views evolved?

Well, I still believe if you are looking to get leaner, toned, and more athletic, then running isn’t the best form of exercise to start with.

What changes metabolism, more effectively tones the body, and is much more time-efficient?

Strength training and interval training combined.

This is the cornerstone of all our programs at the Transformation Center and all 50 of my workout DVDs.

It just works. Check out Monday’s post here, if you want more details on my fitness formula.

However, since I wrote my book almost 10 years ago, I have warmed up to the idea of running as a good addition to a foundational strength and interval training program. 😉

There are plenty of benefits to running.  Here are a couple that I have personally experienced.

  • It gets me outside and exploring new areas of my community
  • It has caused me to have a lower resting heart rate
  • Mentally it is powerful to know I can go out and easily run 10 miles with little effort
  • I have enjoyed seeing my progress of getting faster and having more endurance
  • Running has helped clear my mind and reduce stress. It also makes me sweat a lot
  • ”Runners high” is actually a thing, and it can make you feel amazing

So running can be a great addition to a well-rounded program.

Just don’t start doing nothing but running because you want to lose weight.  In many cases I see it doing the opposite, especially if running is the only form of exercise that someone does.

Want to get started with running but not sure where or how to start?

I highly recommend checking out Jeff Galloway and his run-walk training method. His premise is that starting off slow and combining intervals of walking and running will prevent injury, build endurance and ultimately make you a faster runner.

I have been using a similar training method that forced me to slow down to keep my heart rate under a certain threshold.

Initially it was frustrating and it felt painfully slow. But it enabled me to build up my endurance and avoid injury. And now, I’m running some of my fastest times ever and my heart rate is staying low.

So my advice, if you want to add running (or some other kind of steady cardio, like biking, skiing or rowing), is to start and build slowly… slower than you think you should. Going slowly now will make you faster in the end and keep you injury free.

If you are a member of the TC, I’m super excited to share that we’ll be doing an informal, fun 5k run-walk event for members later this spring. It’ll be a safe, easy way to try out running if you’ve never done it before. We’ll be supporting the event and helping you train for it if you want to join in.

Stay tuned on Friday for my top tips to build or maintain your fitness as you age… when it becomes more important than ever!

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!

If You Have Never Opened an Email of Mine, Read This…

By | 21 Day Challenge, Behavior Change, Challenge

This might be the most powerful and impactful 2 minute video that I have created.

I filmed it almost exactly 5 years ago for a 21 Day Challenge at the Transformation Center. This concept rocked my world back then. It has continued to be profound for me and has transformed my ability to achieve high levels of confidence, enabling me to tackle some of the biggest challenges of my life over the past few years.

We all want to feel confident, but how do we actually achieve confidence? This framework, revealed to me 5 years ago by my coach, Dan Sullivan, has made such a difference in my own life that I knew I had to share it with you!

Many people believe that in order to have high levels of confidence that they will succeed at something, they need high levels of competency–that they need to have demonstrated the skills that are required to succeed.

For example, I’ve had many conversations over the past week with people interested in the next session of our Killer Kurves program, which starts on Monday. People think that in order to be successful in the program they need to know what exercises are best, what foods are bad, how to prepare healthy foods, meal plans, etc. In some cases, they even think they need to lose some of the weight or get in shape before they start.

While these things might help you build confidence in the long run, there are two other things that are actually much more important (and much more straightforward!), and that will help you build your confidence more quickly.

->-> Click here to discover what these two components are <-<-

This is the simplest and most powerful framework I have ever seen for creating change, getting results and building confidence. Once you have decided on the first two pieces of the framework, everything else will fall into place.

->-> Click here to watch this 2-minute video <-<

After watching the video, I have two questions for you…

Are you committed?

Are you ready to show courage?

You really don’t need to have all the answers, you just have to be willing to start.

If you are ready to start your transformation, reply to this email to let me know.

We have programs that will meet you where you are, whether you are over 50 and looking for small group training with people your own age, or whether you have 40+ pounds to lose and want a supportive environment and an incredible community of people on the same journey, or whether you just want to ramp up your strength and fitness in one of our many Sweat Fit classes.

Let’s make this month an amazing, confidence-filled month for all of us!

Keep moving,

Dustin Maher

PS If you have 40+ pounds to lose and may be interested in our Killer Kurves program, don’t delay! It starts on Monday. Check it out here, then click the “Let’s Talk” button and fill out the form and I’ll be in touch ASAP to see if we are a good fit for you!

https://madisonbootcamps.com/killer-kurves/

This Doesn’t Make Sense

By | Behavior Change, Health, Lifestyle

I have been having some great conversations with clients over the past few days, and many have come back after some inconsistency.

For example, one awesome woman in our Fit over 50 program has been taking care of her aging mom every evening and hasn’t been coming very consistently, like she had for the past year or two.  She was here today and said she was reminded of just how much she liked it and good you feel when you are done with the workout.

She also said how hard it is to come back once you haven’t been in the groove, and how easy it is to come when you are in the groove.

I thought about that and it is so true in my own life.  Let me share a real life personal example.

I am known to share most everything publicly, and I feed off that and use it as motivation and accountability.  Well, last October I did something I don’t normally do and kept a secret, my own personal project.

I hired a running coach with the goal to become a far better runner than I currently was.  So my coach and I devised a plan to run 50-60 miles a week, something that seemed outrageous to me at first, even compared to training for Ironman the past 3 years.  I spent the first 5 weeks building from 42 miles up to 50 and then I have stayed around the 50-60 mile mark ever since.

I have had zero sickness and only a couple days of some achilles soreness.

In case you are wondering, that is around 8 miles M/T/W/Th/F and then 12 on Saturday and 0-6 on Sunday.

Only about 4 people knew about this until a week ago, when I shared it in a newsletter.

I have been getting asked if it has been hard to run basically 8 miles every day.

My answer has even surprised me… no

It’s not because I am some superstar or have any special powers.

It is because I have spent the past 4 months doing it every single day.  I have only missed a few days in the past 120 days.

In other words, the more frequently I run, the easier it becomes to just do it.  I don’t get sore, I don’t get especially tired (unless it is interval day), and I don’t really have to give myself a pep talk.  It’s just like brushing my teeth or taking a shower. It has become who I am, and I will always find the time to do things that align with who I am.

It was much harder to run 3x/week around 5-7 miles each time, like I have for the past few years, because it wasn’t as consistent.

Now there is something that, for me, is going to require a lot of motivation and pep talk to accomplish…

Swimming.

It’s been 5 months since I got into a pool or a lake and I am about to start back up swimming in a few weeks.

What is my point to all this?

I am starting to believe that the thesis of one of the most popular fitness books of all time, Younger Next Year, is correct for every single one of us.  The authors say that you should exercise every day like it is your job, the most important job you have. They were referring to a person 50 and older, but I think it can and does apply to all of us.

Not only will this keep you healthier, it will make it easier to keep as a routine.

Yes, it is a bit paradoxical, but the more frequently you exercise (or do anything for that matter), the easier it becomes.  

Said another way…

The less frequently you exercise, the harder it will be to be consistent.

Without making this any more lengthy, I am not saying you should work out 5-7 days a week at maximum intensity.  That is a recipe for overuse injury.

Find ways to sweat most days of the week and just see how much better you feel.

Do you agree or disagree?

Keep moving,

Dustin

PS Now this concept could be taken too far and if you are working out many hours each day, it can lead to burnout and overtraining, which then makes it harder to want to train.  I am talking about consistency, but varied intensity and duration levels.

PPS Does the concept of exercising or moving most days of the week overwhelm you?  The good news is that you don’t have to start with that. Just start with a couple days a week and build up to it.  Reply to this email if you want help doing that.

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!

Are you Desperate, Embarrassed, Fed Up, Frustrated, Overwhelmed, or Feel Like You Want to Give Up Trying?

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

We would probably describe the above emotions as “negative” emotions and in one way I would agree.

These feelings suck and are what we don’t want to feel.

But…

I think these emotions can also be the best thing to ever happen to a person.

Why?

It is through this pain that we can decide right then and there that we are done living in the state we are living in and are ready to make a change.

Not just “try” but actually commit and “do.”

Now in the fitness world, many unfortunately prey on the desperation of people and offer late night infomercials, pills or creams that are guaranteed to melt fat away, or some prepackaged meals that sound like they will solve all their problems. But these “solutions” are pretty much BS or solve only 5% of the problem.

That is why I am excited when someone comes to me “desperate” because I know they have what it takes–they are ready–to create a life-changing transformation.

A transformation their friends, family, and coworkers can’t stop talking about.

I know what we offer at the Transformation Center is the real deal. It is 100% of the puzzle, not just 5%, as long as someone is ready to make the change.

If you have been following my journey over the past 13 years, you will find that I have hardly changed my strategies and beliefs in terms of how I help people get in shape.

In other words, I haven’t fallen for all the trends, gimmicks and fads.

As my friend Jamie Eason says, “the secret is there are no real secrets.”

It has and always will come down to the following formula for just about everyone.

  1. Mindset: Believe that you need to take care of yourself, if you are going to be able to be there for others. Believe that success is more than possible, no matter how many times you have failed before. Believe that you are worth the effort.
  2. Nutrition: Eat real food. The % of macros or even the number of calories to a certain degree is less important than just eating real food most of the time.
  3. Fitness: Exercise most days of the week with 2-3 days of strength training, a couple sessions of interval cardio and the rest steady state cardio. Move more throughout the day, every day. Doesn’t have to be intense all the time, but aim for less sitting and more moving.
  4. Community: Surround yourself with people who are fitter than you, who have already established the habits you wish to adopt. If you don’t have this, it makes it much more challenging to have lasting change.

There you have it. The not so secret secrets.

Executing this is, of course, the more challenging part and is what we strive to do at the Transformation Center and in our online program, Fit Moms for Life.

So remember, desperation isn’t bad, it can be the flammable ingredient to igniting your success.

Maybe you aren’t desperate yet but don’t want to get to that point before you take action. Desperation isn’t a requirement.

If this message has spoken to you, the next step I would like you to do is to schedule a free 20 min session with me where we dive deep into your goals and challenges and create a plan.

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.

I gained 7 lbs…

By | Behavior Change, Lifestyle, Mindset

I shared this with one of my Fit over 50 small groups a week ago and they said they really appreciated me sharing so I thought I would share it with you.

Ironman for me was Sept 9th and since then I haven’t been exercising very consistently.

I have only done 5-6 runs of 4-6 miles, about 120 miles of biking, and a couple sessions of lifting and core.  Nothing much.

Part of it was planned to give my body some recovery from 8 months of averaging 15 hours a week of exercise (peaking the last three months closer to 20 hours a week), and part of it was that I went into full work mode, putting in big hours at the Transformation Center.

But those weeks turned to a month, and I was struggling to find myself again and figure out a consistent workout routine.

I gained about 7 lbs, lost some additional muscle. I felt flabby and just blah.

Each day that I didn’t work out became more frustrating, the guilt built up and it was even harder to start the following day.

I filled my days with non-productive things to fill the space that working out took up and it was a vicious cycle.

Can you relate?

I am happy to report I broke this cycle a week ago and logged 42 miles of running last week with 44 miles planned this week.

So what changed?

Here are a few thoughts, and things I did. I hope you can apply the principles into your own life.

-I said enough was enough. I was tired of feeling tired and stressed. I knew from past experience, exercise was one of the best things I could do for myself and for my family.

-I recommitted to my WHY.  I still want to work towards qualifying for the Ironman World Championships and in order to do that I need to improve my run massively.  This in itself is highly motivating for me.

-I hired a running-specific coach for the next 5 months to help guide me.

-I created a plan.  I am going to focus on my running this winter 5-6 days per week (along with strength and core) to work on my weakness, and I asked my coach for a specific run training plan.

-I made it as easy and convenient as possible.  My coach wants me to run on soft surfaces as much as possible to decrease the chance of injury.  Many of the go-to places aren’t close to my house, so I have been searching for the best running places that are close to where I live.

-I found running partners.  I am still in the process of figuring out the best fit, but I ran with 6 different people last week to figure out who and what times will work best for my life.

-I got  the right gear.  I will be spending quite a bit of time running this winter.  The last couple winters I got all the cold gear I will need, but I want to listen to church sermons when I run to strengthen that part of my life, so I needed headphones and a way to hold my phone.  I posted on FB asking for recommendations, and within 1 hour I had purchased what I needed to make my runs more enjoyable.

-I discussed the plan with Tessa to make sure she understands my why and will support me in it, by watching my son Bo when necessary.

-I listen to a running related podcast, video, book, or article each day to keep my mind fueled for this goal.

-I am enjoying the journey.  At first my mindset was that I have 5 months of “off season training” before I get to the fun stuff of training specifically for my triathlon races.  Almost like this was a means to an end or that the next 5 months would be torture but a necessary evil to reach the results I want come next summer. Instead, I am taking each day as it comes as it’s own wonderful experience.  I have been appreciating the little things like the colorful leaves under my feet or the cold biting winds that keep my body from overheating. I am trying to enjoy the journey since running isn’t something that comes naturally or that I love (I am starting to like it more though).

-Lastly, I have developed a strong visual belief in a positive future outcome.  The feeling of getting faster, and placing higher up in the races is very motivating for me and keeps me going.

Each person is motivated by different things, and there is no right or wrong when it comes to this as long as it works for you.

De-stress With this Simple and Relaxing Neck and Back Exercise

By | Flexibly, Foam Roller, In-home workouts, Mothers, Strength, Uncategorized

The past few days you have been learning some awesome new ways to help your muscles recover, lengthen, and perform better. Up until now you have been focusing on the lower half of your body.

In today’s foam roller lesson you are going to experience my favorite foam rolling exercises that are going to loosen up the mid to upper back and neck area. It almost feels like you have your very own massage therapist.

If you are like me, you spend a lot of time sitting in front of a computer. This is very bad for your posture and for your back muscles. The exercises in today’s lesson will go a long way to reducing upper back and neck pain AND lowering your stress levels. Just one minute per day can make a huge difference.

Have you ordered your foam roller yet? If not ->-> click here <-< to do so now and enter coupon code FM4LLOVE in the Amazon coupon box to receive a $15 discount.

For the 150 of you who have already ordered and received your roller, it would mean a lot if you could leave a review on Amazon. This will give future purchasers the confidence in the quality of the product and the Foam Roller Academy.

Have you struggled with lower back pain? Watch for a blog post in the next couple days. My trainer Ryan, who has a doctorate in physical therapy, is going to show you some powerful lower back tweaks you can use during your next workout to prevent lower back pain.