By Denise Kilgore
Over the past 5 years I have seen many changes in my life. Five years ago I lost my mother to cancer, then I moved back to Texas from Washington State. These dramatic changes made my life feel out of control and at times rocked my self-esteem to its lowest limits.
Constant consumption of fast food from local drive-ins coupled with too much time spent in front of the TV and computer added pounds and inches. I knew that I needed start some kind of exercise plan but unfortunately the most uncomfortable and intimidating thing an overweight person can do is to walk into a gym. Fifty extra pounds later I reluctantly joined the neighborhood gym but couldn’t’t drum up the confidence to actually go there.
“The Train Station’s combination of personal training and staff support helped me lose 50lbs!”
My life took a turn last June when I was selected to participate in Health and Fitness’ Get Fit contest. Fortunately I was placed with the Train Station whose non-intimidating environment and expert staff provided the ideal setting to make the changes I had hoped for. Over the last 10 months, The Train Station’s combination of personal training and staff support helped me to lose 50 pounds. I have now achieved that feeling of confidence and self – esteem that eluded me for so long. Here’s how I did it.
Since I hadn’t’t been exercising at all, we spent the first month establishing my overall strength with two weekly full-body weight training sessions and walking 30 minutes 5-6 days per week. My progress in the beginning was slow but constant and what encouraged me the most was that my confidence increased with every workout. To further my progress it was necessary to add a third weight-training day without my trainer, which meant it was time to face my gym anxiety.
Knowing my stress about hitting the gym solo my trainer prepared my work out, showed me how to adjust the equipment and ensured that my exercise form was perfect. After a few workouts on my own, my anxiety began to disappear and my new interest and dedication to fitness took off.
The more I worked out the less I wanted to indulge myself in all my old comfort foods. I felt great about my new fitness routine and knew it was time to make some healthier nutritional changes so I could reach my weight loss goal. Of course like most women I‘ve read all the magazine articles and bought half of the books published over the last ten years on the topic of what to eat to get the pounds off.
What I learned is that most of these books present the same advice – fruit, vegetables, whole grains, and lean protein all in moderation. I was now ready to put all that information into practice.
I have found that I don’t have to give up everything I like; I just need to make the most judicious choice possible for myself. I still do my non-fat café latte every morning; I just don’t have 2 or 3 in a day. I still have chips when I go out for Mexican food, just not the whole basket and not the queso.
Food is not always the easiest thing for me to get “correct” each day. I do take time to plan out my meals and pack food to take to work, but evenings and weekends don’t always go as planned. One thing I have learned is not beat myself up or throw in the towel if I indulge in a food craving and apply that same mind set if I miss a planned workout. After all this work is in progress and as long as progress is being achieved then I am confident I will continue to succeed in the long run.
Weight Training- 4 days a week
Core Work – Pilates exercises, ab work on the ball
Cardio – Shoot for an hour a day 5 days a week
Rest – will take a day off when I feel tired – just important to get back at it the next day – one of the main reasons for having a personal trainer!! Really helps provide that motivation to get moving.
Typical Day’s Menu
4:30 am – Café Latte – non-fat milk
8:30 am – 4 scrambled egg whites with salsa, 2 Garden Burger sausage patties
11:30 am – Grits with fresh fruit
1:30 pm – Chicken, broccoli, bulgur (cracked whole wheat – may substitute brown rice)
4:30 pm – Yogurt
7:00pm – 2 Garden Burger patties with a green salad
LOTS and LOTS of WATER throughout the day
Beginning body fat 38.1 % Current body fat 25.9
Bust – 41 3/8
Waist – 37.3/4
Hips – 52
Bust – 37 2/8
Waist – 34
Hips – 46 3/4