Tag Archives: fitness

Meet Sarah!

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LH: Tell me about yourself.

SB: I am a Mom to two wonderful children and have amazingly supportive husband.  We live in Urbandale, IA.  I work in the insurance industry and love my job and feel privileged in today’s world to love what you do and the people you work with.  My family and I are avid sports fans following the Iowa Hawkeyes, San Francisco 49ers and Denver Broncos to many game each year.  

I was a life long dieter and always struggling with my weight.  For the longest time it defined me and my attitude on current situations.  I have always been extremely social and have a vast group of lifelong friends, but whatever was my current feelings towards my weight were determined whether I would attempt sometime or even felt worthy of pursuing – how sad, but true. Having children changes my attitude towards dieting and my weight. I did not want them to follow those footsteps. I want to be positive role model for their health and well being.

That is where Lindsay enters the story my personal trainer!  She changed my life by not allowing me to have any excuses when it came to my health and happiness.   On a whim, through my employer, I signed up for a 12 week fitness makeover at our corporate gym.  One I had entered maybe a few times in years that it had been open even though it was free to use the facility.  My first day with Lindsay was the horrible act of taking of your stats. Tape measures and scales!  I had lost about 20 pounds before starting the program from my highest weight and felt better than I had in recent times.  This was until the current #s were written down and the realization of what I needed to do sunk in. To my surprise the #s were not Lindsay’s focus it was getting my body moving and providing my body with the right nourishment was her main goal.

I advised Lindsay that I wanted to know how to use every piece of equipment in that gym and to be comfortable entering any other gym in the future.  That is when the transformation started.  She worked me so hard, I wanted to quit at times, I hurt in places I did not even know could hurt, but in the end I know how do everything I set out to do. I vowed on the 2nd day to never hurt this bad again from being out of shape.  3 1/2 years later I still schedule my fitness activities like I schedule meetings or my children’s swim meets.  Total transformation.

My children and husband join me in workouts, they read labels and ask if something is healthy.  We are not perfect – we eat pizza with have our cake and ice cream.  We know understand the consequences of that choice. More gym time, or a salad and slice of pizza vs. double pepperoni and cheese bread.  A kid’s sundae vs. large malt.  It is all about choices.   I walk into a room with confidence that I never hard before – thanks to Lindsay for showing me the way. 

LH: What is one of your fitness accomplishments?

SB: I am confident to walk into any gyms and get a great workout in.  I have the tools and confidence to work out anywhere from a large club, to a hotel gym, to the local park.  Lindsay took away all excuses and gave me the tools I needed to make great fitness choices regardless of where I am or what equipment is available.

LH: Personal “I did it moment”?

SB: I ran 5 miles! 

LH: Is there a personal or health challenge you have had to overcome?

SB: Losing weight and keeping it off. (approx. 60 pounds)

LH: What is your favorite “healthy” thing to eat?

SB: Fruit, salads, popcorn, nuts, yogurt

LH: Favorite “guilty” thing to eat?

SB: Chocolate chip cookie sundaes and M&Ms.   A rare treat OR order a small or kid’s sundae…

LH: Can you tell me about your favorite workout?

SB: I do not have a favorite.  I love that I have a variety of workouts from strength and cardio options to mix it up.  I loved the Tabata routine and the pyramid workout where you lift or do an exercise set 1 time, then 2 times, working your way up to 10.

LH: What is your personal fitness motto?

SB: Move!  Calories in, Calories to burn!

LH: How do you influence others to be healthier?

SB: Biggest change has been with my children. They read labels and understand serving sizes or number or servings in a package.  We also workout as a family whenever we can.  We walk when we can, or park at the back of a parking lot, or take the stairs instead of the elevator. 

LH: What is an item on your fitness bucket list?
SB: I’d like to try a mini-tri some day

A special thank you to Sarah, for sharing the greater part of 3 years training with me, growing my career, supporting my move back home, and being there as a friend. Best wishes to you and your fitness journey! I know you will do great!!

Transformation

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Meet Matt!

Matt is a friend & family member who is not only intelligent, but is also self-motivated in both his career and peronal life as a successful Kansas City engineer. Matt has also recently turned 30 and realized he was going to put health & happiness back into his own hands. Here is what Matt had to say when I asked him a few questions regarding his fitness journey:

What is one of your recent fitness accomplishments?

MH: In March 2013 I ran a 5k in 19 minutes and took first place overall.  In April 2013 I set my personal record in a half marathon with a time of 1:28.  My next goal is to run a 3 hour marathon this fall.

Personal “I did it moment”?

MH: When I got to below 8% body fat and could enjoy feeling my six pack abs again.

Is there a health or personal challenge you have had to overcome? 

MH: None I can think of.

What is your favorite “healthy” thing to eat?

MH: Steamed cauliflower, steamed asparagus, and baked fish.  Not necessarily together.

Favorite “guilty” thing to eat?

MH: Hamburgers and supreme pizza.

Can you tell me about your favorite workout?

MH: A long run of 15 miles.  Or a high intensity boot camp class.

What is your personal fitness motto?

MH: “To give anything less than your best is to sacrifice the gift” – Prefontaine.

How do you influence others to be healthier?

MH: I got my college friend Debra W. to get back into running.  She ran track and cross country at Iowa State.  I talked her into doing the Seattle marathon with me last year, she was hesitant but agreed.  At the time she was just going to do that one to say she accomplished a marathon.  Now she will be running her third marathon come this October with the DC marathon.  My friends Jenny and Jason have both told me I am inspiring.  They were initially thinking they wanted to get to a more healthier weight, which they have.  But seeing me is pushing them even more on their transformation.

What is an item on your fitness bucket list?

MH: To qualify and run Boston marathon.  To get into triathlons and either qualify for the US Championships and/or the World Ironman in Hawaii.

You seem to have it all together, what is an item on your other bucket list?

MH: To get married and raise some kids.  Skydiving.  And take a European vacation.

Any other comments?

MH: Being fit greatly pays off for your health.  I had blood tests done in January 2013 and my results were all at optimal levels.  Triglycerides to HDL cholesterol ratio of 0.7, below 1.0 is optimal.  Blood pressure of 110/80, in 2011 this was 135/80.  A resting heart rate of 48.  Finding a sport or fitness class you enjoy greatly motivates you to perform harder and more often.  I have fell in love with boot camp type fitness classes.  And I’ve always been a fast runner but now that I am in great shape I am finishing in the top 1%, usually in the top five for my age group.  It feels pretty cool to line up at the front of the race with all the other great runners.  Most people may think of the people at the front as different than you and I but they aren’t, they and myself have typical jobs and lives and just put the extra effort in to be great.

Great words of wisdom from Matt! We all can do extraordinary things if we just put the extra effort in to be great.

Tour de [Nationwide]

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My job is to make the employees of Nationwide Insurance happier, healthier, and more productive. That being said, in our corporate fitness center we encourage our members to be active through incentive programs, group fitness classes, small group training, personal training, etc.

This quarter, we decided to run an incentive program called Tour de Nationwide! This incentive program runs throughout the month of July as does the Tour de France. The Nationwide spin-off consists of:

The Goal

As a team of 6, accumulate minutes of exercise/miles to meet the daily mileage goal!

For example Day 1 is 123 miles to get to Seraing- Your team needs to meet the 123 miles to complete the daily mileage goal and get to Seraing! The next day you move onto a new city with a new mileage goal.

Complete as many cities to win the Tour de Nationwide!!

The Twist

Each day there is a geographical location based on terrain- Plain, Medium Mountain or High Mountain, these terrains correlate with the actual Tour de France.  Your team must follow the exercises/fitness activities based on these guidelines. We provided our members with an activity conversion chart (i.e. Plain= biking, walking, or elliptical).

The Rules

Miles do not roll over into the next day however we will total up the miles for your team at the end.

-One city per day.
-Activities must be recorded by 8:30 AM the following day to count for your team.
-In order for the mileage to count for the day, exercises must correlate with the daily terrain.
-Winners will be based on number of completed cities-

Team Time Trials

In addition to the daily mileage, there are also two unique team challenges.

July 12- 6 minute plank challenge, time may be accumulated throughout team members to total 6 minutes

July 26- Wall sit relay, 10 consecutive minutes of wall-sit, may be divided amongst team members

Photos from 1st Team Time Trial- Plank

 

 

 

 

National RUNNING Day

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National Running Day is held annually on the first Wednesday of June, where runners declare their passion for running. Wherever we are, or who we are with, whether you run fast or slow, around the block or marathons, in a group or all by yourself. Coast-to-coast, this is a celebration of the sport which is inexpensive and simple to do. It’s the perfect day for those of you who have been running for a lifetime, or those who may just be beginning. Let today kick-off the next step in your fitness journey.

Will you be participating in National Running Day?