FEATURED MEMBER: Sarah M.

This week's featured member is Sarah.  I had heard about her from my friend Laura, who had recently taken up running and raved and raved about this girl Sarah who worked at Gazelle and was so helpful.  If you haven't met her yet, you may have at least noticed she always has the coolest gym shoes (a perk of working for Gazelle, I bet!). 

Tell us a little about yourself.
I'm married with a 14 year old step-daughter and a few furry kids, too!  I enjoy being active and crafty and photography.  I love being outside and most of the summer you can find me in my garden.  About a year ago, I left the job that I had for over 14 years to pursue a new path and I couldn't be happier.  I now work at Gazelle Sports and I love the positive, healthy atmosphere.  I am so thankful for a job that I want to go to every day (well, almost).  I also work part-time at Little Sprout Children's Boutique.
I am the kind of person who likes to stay busy!  In addition to two jobs, I coach Girls on the Run, Gazoom (a 5K training program) and Summer Safari (a 1/2 marathon training program).

What is your usual weekly workout routine?
I aim for 6 days a week, but I don't beat myself up if it's only 5.  Monday, Wednesday and Friday I do Body Pump @ 6 a.m. and then hit the treadmill for some speed-work. Tuesdays and Thursdays are my shorter run days and Saturdays are my long run days. If I'm training for a race, I usually add another run into the mix when I can find time.  I try to take Sundays off for recovery.

What are your go-to snacks and meals?
I like to snack.  I eat a lot of fruits & veggies throughout the day.  I always keeps some cut up in the fridge so they are easy to grab & go (and so I'm not tempted to grab a bag of chips!).  Because we have a garden, it's nice to be able to hop out there and decide what's for dinner based solely on what's ready to pick that evening.  I love to try new recipes, so meals are always fun & different at our house. 
 
How do you balance being active with the demands of your daily life?
I am a big fan of the quote 'If it is important to you, you will find a way, if not, you'll find an excuse'.  I get up early and get my workout in first thing, that way there are NO excuses when life gets busy.  Running is like therapy for me.  I run with a group 3 times a week, so in addition to the accountability of meeting them, we get to socialize and before we know it, 5 miles is done & we're on our way!

What is a fitness or healthy living goal you have for yourself?
My goal is really just to stay healthy for the rest of my life so that when I am 70, I will still be able to do the things that I love.
 
What do you like about being a member at SWAT?
Everyone is so friendly and helpful.  The instructors are motivating and fun and there is a great variety of classes to accomodate everyone and every schedule.
 
What is your favorite class at SWAT? Why?
Body Pump!  I get cardio and strength training in one hour!  I really enjoy Body Attack, but Pump just seems to fit into my schedule the best.

 Do you have a person who is your healthy living/fitness inspiration? Who and why?
Just about everyone that I work with at Gazelle is an inspiration to me. We all set goals and work really hard to reach them. We are all passionate about what we do and keep each other motivated on a daily basis.

Weekly Weigh-in and Food Journal

Okay, so...somehow I managed to maintain my weight this week!  Yay!  There isn't much of a food journal since I gave up every day, so I will get back on the wagon with that for next week.  

Start thinking of recipes you could share.  Now that summer is here, my family will be doing lots of potlucks and cookouts.  I'd like us all to share some healthy options - look for a blog post on that soon!



Starting weight: 172
Last week's weight: 160.4
This week's weight: 160.4

Thanks, Bob.

I have not been having a good week at all.  Virtually every night, I avoid my calorie counter and visit the pantry instead, eating whatever I can find.  Since we don't keep much junk food around, I've been creative in satisfying my salty/sweet cravings (um, I'm embarrassed to admit I tried baked corn chips dipped in peanut butter with chocolate chips on top - seriously, what is wrong with me?).  I feel terrible physically and mentally.  I've avoided looking in the mirror because I'm just so frustrated.  I know I've come a long way, but I still have so far to go.  I want to be stronger, faster, and healthier, but I can't seem to stick to anything this week!  

Last night, Bob Harper (trainer from the Biggest Loser) posted this Facebook status:

 "Take all of the energy you waste on regret and disappointment - focus it on eating right, staying active and being happy!"

It was exactly what I needed to hear.  With two more cookouts to go on this holiday weekend, not to mention a weigh-in tomorrow morning (I'm expecting to gain - how could I not after this week? But I can't let that stop me from my long-term goals!), I need to stay positive and just enjoy this time with family and friends.  I don't need to expend any energy beating myself up - seriously, why do we do that?


So, enjoy the rest of your holiday weekend.  I'm going to!

A new angle...speed training?

I've been in physical therapy for my foot for about three months now, and I'd estimate it's only about 50% better.  I think my PT and I have finally figured out the correct orthotic insert and shoe combination, but with my foot structure (or, rather, lack of structure), I don't know that I'll ever get back to long distance running.

Sigh.  I was hoping I had at least one marathon in me.
 
I'm trying to get back to running, but rather than increasing my mileage quickly, I want to limit my mileage to about 2-4 miles at a time, no more than three times per week (maybe even only twice per week, since I also want to do Attack, from which my feet also need recovery).  I think I should focus on a different goal: running faster, and with good form.

If my feet could take it, I wouldn't be very intimidated by marathon training.  Sure, it would be difficult, but all I'd have to do is increase mileage.  The farthest I've ever run is 17 miles, so I know I have some stamina.  However, I am terrified to try to increase my speed.  I was the kid in school who dreaded that day in PE class when we had to run the mile - I felt humiliated every second because I was so slow.  When I try to run faster, I feel like I'm going to die, and I've never been able to push past that feeling!  My current comfortable pace is around 10:00 (6 mph), and I think my fastest 5K is 28:40. 

If you haven't heard of Good Form Running, it's worth investigating.  There are Good Form clinics at Gazelle on Wednesday nights from 6-7:15 - is anyone interested in registering with me to attend one??  I've tried to incorporate the steps to good form, but I have a really hard time with the mid-foot strike and getting up to a cadence of 180, even at a 10:00 pace.

Of course, there are lots of websites that will tell you how to train to run faster.  I like this one, which gives you a "to do" list.  I also like this Runner's World article because it uses a fun word: fartlek (I can picture my Facebook status now: "Julie is out fartleking").

Have any of you had success at getting faster?  Please share - I'd love to hear about it!!

FEATURED MEMBER: Heidi

 This week's featured member is Heidi.  She is a regular in a bunch of different classes, and I see her out on the floor as well.  She is dedicated to fitness!

Heidi on the top of Flat Rock Mountain Anchorage

Tell us a little about yourself.

I was raised here in Kalamazoo and went to Gull Lake schools.  I graduated from Western Michigan University with a major in Criminal Justice.  I currently work for AAA of Michigan and have worked for the company for over 15 years as a Claim Specialist.  I am married with no children and 2 dogs.  I have a niece and nephew that I adore!!!  I’ve overheard some of their friends wishing they had an Aunt Heidi…so cute!!  Soccer continues to be my passion!!!  Every other year, I go to Alaska to visit a friend, and we go mountain climbing a few times per visit.

What is your usual weekly workout routine?
I work out at the gym Monday through Friday, taking classes and doing weight training.  I despise missing a day from the gym and my routine…just ask my husband!!  Monday – RPM, Tuesday - Stairmaster, Wednesday – Pump, Thursday – Attack, and Friday – weight training and cardio.   I run on the weekends to keep up with my cardio since I still play indoor/outdoor soccer.  I have to keep up with the girls who every year seems to be getting younger as I'm getting older!!!

What are your go-to snacks and meals?
I love anything with peanut butter, fruit, hard boiled eggs, veggies with hummus, nuts & yogurt for just a few snacks.  My meals consist of oatmeal, fruit, lean wraps, salads, fresh vegetables and lean meats.  I can’t lie…chocolate & wine are part of my weekly diet also!! (Moderation is the key!!!)

How do you balance being active with the demands of your daily life?
I must admit…it’s not too difficult for me and I truly cherish it!!!  I don’t have children so I am able to leave work and go straight to the gym.  If my workload increases I am still usually able to squeeze in the gym at some point during the day.  I am spoiled when it comes to my free time and I love it!!!

What is a fitness or healthy living goal you have for yourself?
Just to stay healthy….I truly enjoy exercising and can’t imagine my life without it.  I just turned 40 this year and my ultimate goal is to be able to continue to exercise and play soccer for as many more years as my body allows!!

What do you like about being a member at SWAT?
It is definitely the instructors and other members!!!  I have been a member of SWAT for over 10 years now.  (They definitely are doing something right.)  I can tell you that SWAT has gone through many changes over the years from staff to classes.  If you can remember Marta’s obstacle/interval class you know what I am talking about.  I enjoy how knowledgeable and helpful the instructors are as well as how friendly the members are to each other.  The Les Mills classes are definitely a bonus and I would never think of joining another gym that did not have them!!!      

What is your favorite class at SWAT?  Why?
RPM & Step…I am a cardio guru!!!  As you can see above, I don’t do Step anymore since it does not fit into my gym schedule…I really miss it and hope they bring it back to the 4:30pm time slot soon!!! 

Do you have a person who is your healthy living/fitness inspiration?  Who and why?
I always struggled with my weight while growing up.  I can’t tell you how many diets I tried without success.  When I reached high school I began getting involved in sports and the weight just came off.  I discovered at that point that exercise is a key in maintaining my weight and a healthy lifestyle.  There really is not one person who inspires me but many…my family, friends and the instructors continue to keep me on track!!!

Weekly Weigh-in and Food Journal

Oy, another week of sickness.  I was sick Monday, Thursday, Friday, and a little on Saturday - dizzy, nauseated, and drained (NO, I'm not pregnant).   I don't know what is going on, but I definitely didn't work out much this week, and with all this gorgeous weather, I've been wanting to get outside to run!!  Fingers crossed that the virus is finally out of my system...

Starting weight: 172
Last week's weight: 161.4
This week's weight: 160.4


Monday, May 14 (1,297 calories - I was sick today, so I skipped breakfast and my workout)
Lunch (410 calories):
     1/2 c. oats with 1 scoop vanilla protein powder and 2 T. raisins, 1 T. peanut butter
Snack (51 calories):
     almonds
Snack (136 calories):
     1 banana, cucumber
Dinner (445 calories):
     oatmeal with 2 T. raisins, 1 c. broccoli, pizza toppings (when my family gets pizza, since I cut out gluten,
        I usually just eat the toppings off of a slice!)
Snack (255 calories):
     oatmeal, 1 T. peanut butter, yogurt

Tuesday, May 15 (1,797 calories)
Workout #1:
     RPM class, 1.5 miles on the treadmill at 6 mph
Breakfast (415 calories):
     6 scrambled egg whites, 1 c. blueberries, skinny mocha
Lunch (233 calories):
     Fage Greek yogurt, spinach salad with cucumbers, fat free feta, and 1/2 T. olive oil and vinegar
Snack (160 calories):
     Baked Lays
Snack (133 calories):
     oatmeal, 1 oz. baked chicken
Workout #2:
     Body Pump
Dinner (856 calories - at Comensoli's)
     1 glass cabernet sauvignon, salad with balsamic vinaigrette and feta cheese, steamed asparagus,
     8 oz. salmon, ice cream

Wednesday, May 16 (1,512 calories)
Breakfast (315 calories): 
     1/2 c. oats with 1 scoop vanilla protein powder and 2 T. raisins
Lunch (197 calories):
     1 c. strawberries, spinach salad with fat free feta, cucumber, and 1/2 T. olive oil & 1/2 T. vinegar
Dinner (860 calories):
     2 chicken tacos from Big Burrito (no cheese or sour cream), tortilla chips, salsa
Snack (140 calories):
     2 T. chocolate chips

Thursday, May 17 (1,406 calories)
Breakfast (100 calories):
     Oatmeal
Workout:
     20 minutes on the stair mill, 2 miles on the treadmill (some running, some walking with incline), floor
     workout with Jessica
Snack (182 calories):
     Skinny mocha
Lunch (468 calories):
     1 c. black beans, 1 banana, 1 Planters Nut-rition Energy bar
Snack (251 calories):
     1 c. broccoli, 1 small apple, Fage Greek yogurt, almonds
Dinner (405 calories):
     oats with protein powder and raisins, dried apple slices

Friday, May 18 (1,139 calories)
Breakfast (80 calories):
     1/2 banana, decaf coffee with 2 T. cream
Lunch (535 calories):
     oatmeal, 1/2 apple, 1.5 T. peanut butter, 1 banana, almonds
Dinner (524 calories):
     large apple, 2.5 T. peanut butter, oatmeal

Saturday, May 19 (1,254 calories) 
Workout:
     20 minutes elliptical machine
Brunch (475 calories):
     skinny mocha, scramble at East Egg with egg whites, spinach, mushrooms, and onion, 1 slice bacon,
     1/2 c. home fries cooked with no butter or oil
Snack (40 calories): 
     red pepper and cucumber
Dinner (629 calories):
     McDonald's Caesar salad with grilled chicken, light balsamic vinaigrette, small french fries, 1 
     chicken nugget, 1/2 brownie
Snack (110 calories):
     mini-pretzels


Sunday, May 20 (1,706 calories):
Breakfast (230 calories):
     6 scrambled egg whites, 1 small apple
Workout 1:
     BodyAttack/Pump combo class and BodyFlow class
Lunch (897 calories - out to eat at Brewster's):
     1 c. chili, 1/2 grilled chicken wrap (without cheese), 20 fries
Snack (142 calories):
     1/2 granola bar, 2 c. watermelon
Workout 2:
     2.6 miles jogging on the Kalamazoo River Valley Trail 
Dinner (437 calories):
      oats with protein powder and raisins, 1 c. broccoli, 2 c. watermelon

The Ghost of Waistlines Future

I read this article that says a new study predicts 42% of Americans could be obese by 2030.  An obesity rate of 42% - that doesn't include those of us who fall into the overweight category.  Holy cannoli (yum - cannoli!  Wait...).

Last week's issue of Newsweek had this cover photo (which I showed to Asa and remarked that they could have used our chubby baby Oscar as the cover model - his legs are so big that even his rolls have rolls).  The Newsweek article addresses current anti-obesity campaigns, including the upcoming documentary Weight of the Nation, a project HBO did in conjunction with the Centers for Disease Control, the National Institutes of Health, and the Institute of Medicine (I have Netflix, not cable, so it'll be awhile before I get to see that!). 

The author of the Newsweek article maintains that while the conventional wisdom of "calories in, calories out" is, in theory, true, it doesn't go far enough.  It's not just the number of calories that is important, but the type of calories we eat.  In other words, are we getting the right nutrients from our food, or are we eating refined sugars and grains, which leads to insulin creation, which leads to the accumulation of fat?  If we want to combat the obesity epidemic, we all need to learn what to eat, not just how many calories.

I am no dietitian, but I do know what happens with my own body when I eat certain foods.  I build and maintain muscle when I eat mostly whole foods; I tend to be flabbier when I get into a bad habit of eating processed junk foods (even if I'm limiting calories).  I love eating healthy foods, but I love junk food too; I know I'm fighting against habits and tastes I developed as a kid.  I have to be really careful not to let my allotted calories for the day be used up with empty calories...but I also know that if I deny myself all of those foods, then I may completely fall off the wagon.  Moderation is key, yeah?  (Remind me of that after I've had a couple glasses of wine, please.)

I am happy to be overweight.  (What?!?  Did she just say that???)  Maybe I should rephrase that - I am happy to be in the overweight category as opposed to the obese category, which I fell into starting my junior year of high school and remained in for a long time (then I finally got out of the obese category in my mid-twenties, but I went back over that line after each of my pregnancies).  I'm not satisfied, though - I'm going to keep working until I fall into the "normal body weight" category (remind me of that before I've had a couple glasses of wine, please).

I feel like the researchers of this new study are like the Ghost of Christmas Future in "A Christmas Carol" - they are showing us the shadow of what will be, but there is still time to change it!  It will take both education (people need to have help knowing what to eat) and personal determination (nobody else can make you choose whole foods, nobody else can limit your portion size, nobody else can drag your butt off the couch to get some exercise). 

I am proof that people can change.  If I had kept going down the path I was following in early adulthood, I would be morbidly obese by now.  All I thought about was how fat I was and how other people - skinny people - had it so easy, but I never really did anything about it.  Finally, when I was 23, I was watching a video of myself conducting my choirs, and I saw my love handles jiggling as I conducted.  I was mortified.  Finally, I really wanted to change - wanted it badly enough that I took control of my eating and increased my exercise, both of which are very difficult changes for people to make.  We can give people all the facts about the dangers of obesity, but how do we get them to want - I mean, really want, not just wish things were different - to change?

Featured Member: STEPHANIE

 This week, I'm featuring Stephanie.  I met her about a year and a half ago when we were both pregnant.  Now, our babies play together and will probably grow up and get married (Olive and Ozzie...who cares if they actually like each other or not, those names go great together!!).  Stephanie exercised throughout her pregnancy and is in great shape.  She's enthusiastic and friendly in classes (even when Olive hasn't let her sleep at all) - it's always nice to have someone like that around!

Tell us a little about yourself.
I grew up on east side of the state, and now live in Vicksburg with my husband, Chad, our 1- year-old baby girl, Olive, and our dog, Puppers. I’m a former journalist who is now self-employed as a freelance writer & in social media marketing. My family loves spending time boating on our lake and working with wildlife (we raised and released 9 injured/abandoned baby raccoons in past 2 years). Aside from working out & staying active, I’m an avid reader & writer and dream of publishing my own book someday.

What is your usual weekly workout routine? 

     Monday – BodyStep
     Tuesday – RPM or BodyCombat
     Wednesday – BodyStep + BodyPump
     Thursday – BodyAttack
     Friday – BodyCombat 

     Saturday – RPM or BodyStep
     Sunday – Pump/Attack combo

I also run outdoors with the baby in a stroller. I hate doing anything on a machine and I love intense cardio. The key for me is to either be motivated in a class setting or to be outdoors.

What are your go-to snacks and meals?
I make my own smoothies with protein powder, flax seed plus whatever fun fruits or greens I feel like adding that day. I try to eat fruit or veggies with every meal and drink a ton of water and green tea. An example of a daily eating plan would be:

Breakfast: Strawberry, blackberry, banana & flax protein smoothie.
Mid-morning snack: String cheese, almonds & dried fruit
Lunch: Open-faced black bean burger on flax bread topped with spring mix, salsa & avocado, 

             Mixed green side salad
Mid-afternoon snack: Kind Bar.
Dinner: Sweet potato w/ cinnamon butter. Grilled chicken. Cous cous & steamed spinach 

              sautéed with egg whites.

I also have to eat a little bit of chocolate or something sweet at night, plus give myself a few “cheats” during week to enjoy things like wine, ice cream, movie popcorn or Mexican food. Life’s too short not to have pancakes on Sundays!

How do you balance being active with the demands of your daily life?
I think that being active makes every other demand in my life much easier! As a mom, it can be so easy to put your needs last. Working out and staying active makes me feel stronger, gives me more energy and confidence – which makes my life’s challenges, whether it’s meeting a tight work deadline or dealing with a teething baby – much easier to deal with. I’m very passionate about exercise because I feel it makes you a better person, inside and out.

What is a fitness or healthy living goal you have for yourself?
I just met my first one – which was to lose the final 15 pounds from my pregnancy! My “superficial” fitness goal is the get my stomach totally flat & toned. My main focus is to get stronger & gain endurance and to continue my healthy eating. Each day I have to get up and commit to being healthy – some days it is much easier than others.

What do you like about being a member at SWAT?
I absolutely LOVE my gym and its staff and trainers. I feel like there is a real sense of community here and I love the support and friendships I have made at SWAT. It’s like my “gym family”! I can’t say enough about the Les Mills classes. They’ve changed my body and my life – by challenging and empowering me. The instructors are ALL phenomenal. They inspire me to push myself further and reach my goals.  Also, my daughter LOVES the amazing staff at Kids Kove (and so do I). They are so fabulous with the kids and she really enjoys her social time with other SWAT kids.

What is your favorite class at SWAT?  Why?
So hard to choose! Depends on the day and what my body “needs”. BodyCombat is my favorite stress reliever. BodyStep is the most fun. RPM is great for intensity and focus. BodyAttack is probably my favorite because it combines all these things!

Do you have a person who is your healthy living/fitness inspiration?  Who and why?
All the hot moms who teach & train at SWAT! Seriously, they are some of the most fit women I have ever seen and they balance family, work and kids – and still make fitness a top priority. It’s inspiring to see and makes me think it THEY can do it, than I can, too.

Feeling Good

It was a wonderful week, and it has nothing to do with the fact that I lost a little weight (although that's a bonus).  Here are the reasons I'm feeling great about last week:

     1. I increased my squat weight in Pump class to 30 pounds on each side.
     2. I held a plank for 4 minutes and 2 seconds on Friday.
     3. I went to three classes (Attack, Pump, and Flow) on Thursday.  
     4. Prior to my dad's retirement party on Saturday, I took two classes at SWAT and ate  
           healthily so I could indulge at the party.  I probably overindulged, but at least I started out 
           strong!

Starting weight: 172
Last week's weight: 162
This week's weight: 161.4


Tuesday, May 8 (1,564 calories)
Workout: 
     30 minutes on the treadmill @6.1 mph, 15 minutes on the elliptical at low intensity
Breakfast (425 calories):
     1/2 c. oats, 1 scoop vanilla protein powder, 2 T. raisins, nonfat/sugar free vanilla latte
Snack (100 calories):
     almonds
Lunch (295 calories):
     spinach and mixed greens salad with 1 oz. fat free feta, 1/2 T. olive oil and vinegar, and 1/2 c. garbanzo 
     beans, 1 pear
Dinner (533 calories):
     scrambled eggs and egg whites with onions, red pepper, spinach, and mushrooms, 3 slices turkey bacon,
     2 oz. quinoa
Snack (211 calories):
     popcorn, 2 oz. sweet potato, 1 c. strawberries

Wednesday, May 9 (1,688 calories):
Pre-workout snack (80 calories):
     1 banana
Workout: 
     35 minutes of interval training on the elliptical, floor workout with Jessica
Breakfast (370 calories):
     1/2 c. oats, 1 scoop vanilla protein powder, 2 T. raisins, nonfat/sugar free vanilla latte (small)
Lunch (448 calories):
     1 oz. baked tortilla chips, 2 oz. avocado, 5 oz. chicken, pico de gallo
Dinner (490 calories):
     1 turkey burger, 1 oz. avocado, 4 oz. sweet potato, 2 oz. quinoa, asparagus
Snack (300 calories):
     frozen yogurt


Thursday, May 10 (2,103 calories):
Pre-workout (80 calories):
     1 apple
Workout #1:
     Body Attack class
Breakfast (455 calories):
     1/2 c. oats, 1 scoop vanilla protein powder, 2 T. raisins, skinny mocha
Lunch (451 calories):
     spinach salad with 1/2 T. olive oil, vinegar, quinoa, & feta cheese, 1 pear, Baked Lays
Dinner (496 calories):
     2 c. broccoli, 5 oz. grilled chicken, almonds, 2 oz. sweet potatoes
Workout #2: 
     Body Pump class AND Body Flow class
Dinner 2 (315 calories):
     1/2 c. oats, 1 scoop vanilla protein powder, 2 T. raisins
Snack (406 calories):
     1 banana, 2 T. peanut butter, almonds

Friday, May 11 (1,587 calories):
Breakfast (286 calories):
     6 scrambled egg whites, almonds, 1 pear
Lunch (348 calories):
     spinach salad with quinoa, fat free feta, and olive oil and vinegar
Snack (97 calories):
     celery, 1 c. blueberries
Dinner (460 calories):
     4 oz. grilled chicken, 2/3 c. sugar snap peas, 1 apple, 2 T. peanut butter
Snacks (300 calories):
     chips and guacamole, Rice Krispie treat


Saturday, May 12 (?)
Breakfast (140 calories):
     Chobani Greek yogurt
Workout:
     Body Pump and RPM classes
Lunch (420 calories):
     1/2 c. oats, 1 scoop vanilla protein powder, 2 T. raisins
Snack (175 calories):
     grapes, apples, baby carrots
 

Hardcore Core

Here's a little awesomeness for your day.  You're welcome.  

I've been working out often with Jessica, former Featured Member on the blog.  She does a lot of research and comes up with some awesome workouts, and I especially enjoy the ab and core exercises we do together.  She is super strong; I attempt the same moves and usually end up flailing on the ground while she remains in perfect control.  This morning, I witnessed her hold a plank for 5 minutes and 22 seconds (I only made it to 3 minutes and 2 seconds).

Check out the video below, then give the move a try.  Keep in mind, though - she started with just her feet on the ball, then after a couple weeks worked up to one hand on a ball, then added the third ball even later.  You are totally welcome to go all out and try this version right away...but don't say I didn't warn you.

FEATURED MEMBER: Ron

This week's featured member is Ron.  Asa (my husband) often runs into him at the gym during the day and thought he would be great to feature on here.  I absolutely love his final quote - I highlighted it for you.

Tell us a little about yourself.
My wife Joanie and I have been members at SWAT 5 years.  I retired 4 years ago after a 35-year career in Industrial Sales with considerable travel.  I made a commitment to exercise and fitness in retirement, and it seems to be working for me.  I do volunteer work for Constance Brown Hearing Centers in Kalamazoo and Portage.  If someone in class is saying “turn it down,” it’s probably me.

What is your usual weekly workout routine? 
I came to SWAT for RPM and weights but eventually tried Pump.  Now my routine has grown to the following:
     All morning classes
     Mon:  Body Vive, Body Combat
     Tue:   Body Flow, RPM
     Wed:  Body Vive, Body Attack
     Thur:  Body Flow, RPM
     Fri:     Body Pump at noon
     Sat:    RPM, Body Flow

What are your go-to snacks and meals?
1-2 Gallons of water per day - thanks to Marta!
Breakfast: oatmeal nuked with Silk Pure Almond milk, roasted almonds, banana and cinnamon
After Workout: Water Street Coffee with a scoop of burner protein
Lunch: omelet with feta and spinach or vanilla Greek yogurt with fruit (melon or raspberries or 
              strawberries or roasted almonds).  
      Sometimes Panera: pick 2 - Black Bean Soup and Greek Salad
      Qdoba naked burrito is now two meals.
Snack: melon or roasted almonds or yogurt
Dinner: Joanie follows Weight Watchers recipes so I eat very well and healthy.  If you met 
              Joanie you would wonder why she does WW, but it works for us.
Meal # 5:  small serving of Grape Nuts and Silk Almond Milk (nuked 1 minute), almonds and
                  cinnamon
      When we go out to dinner, I eat whatever as long as it is natural, not processed. 

Roasted Almonds:  buy 48oz. bag of natural raw almonds at Sam’s Club.  Roast single layer on cookie sheet bake at 350 degrees for 10 minutes.  3 cookie sheets will do a whole bag.  Let almonds cool and put back in bag which is re-sealable.   Tasty salt free snack, oatmeal or salad addition.

How do you balance being active with the demands of your daily life?
Retirement brings ideal flexibility to make SWAT a priority for us.  If I’m not at SWAT, chances are we are traveling or in Grand Rapids with our grandsons.

What is a fitness or healthy living goal you have for yourself?
The long range goal is to be doing Vive at 85.  Did the blitz on Feb 3rd and found a new level of fitness and metabolism.  Resting heart rate dropped into the fifties and I had to work harder to get my heart rate up in all classes and RPM. Worked harder and the weight started coming off again.   Then did Marta’s Noon RPM class on Fat Tuesday which came with a weight loss challenge.  40 days to at least maintain current weight or lose.  Marta suggested 8 hours of sleep a night and drink 1-2 gallons of water per day.  These activities have resulted in a 20lb weight loss for me. I am at pre-1985 weight now and do Combat and Attack on a regular basis along with Vive, Flow, Pump and RPM.  I have never felt better.  At age 59-1/2 my BP is 117/76.  Love it!  My total weight loss since 2002 when I went back to the gym after many years is 60 lbs.
 Makes any other way to live unacceptable! 

What do you like about being a member at SWAT?
The comraderie within classes and with the Instructors is great.  Some peer pressure, support and all around common goals make participation very enjoyable.  The overall environment is very friendly with staff and other members, and I look forward to my workout each day.

What is your favorite class at SWAT?  Why?
I like them all but lately I like Body Attack.  I never thought I could do it but now I am.  The low impact options make it more manageable for me.  Combat is fun too.  Body Vive is the surprise class at SWAT.  Although low impact, I burn a lot of calories.  I would suggest everyone try it….the work level will surprise you.

Do you have a person who is your healthy living/fitness inspiration?  Who and why? 
The list is long and distinguished…..Chris Boucher, Jill Thompson, Emma, Marta, Jessica, Michelle (Sat AM RPM).  They all offer suggestions, motivation and friendship and make my workout experience more pleasant…. once I catch my breath.

Anything else you’d like to say?
As we used to say in the sales world….”showing up is half the battle.”  I have proven to myself that I have to continue working out to compete in the aging process.  To find a new level of metabolism at my age is the proof statement.  Keep working and you will meet your fitness goals.  Stay home and you will not!

Weekly Weigh-in and Food Journal

So, there it is - I met my goal of losing 10 pounds before June 8.  I am happy about that, but the feeling of achievement is somewhat dampened because I had a horrible week.  Looking back, it seems to be a pattern that if I have a great week, then the next week is crappy.  The issue is always food, not exercise - I feel like I'm getting to the gym a lot and working hard, but I'd definitely see better results if I worked harder on the eating part of it.  I didn't journal, and I ate way too much almost every day.  Why is this such an issue in my life?  I have the best intentions at the beginning of every day, but I sabotage myself.  I'm a hot mess!


Starting weight: 172
Last week's weight: 162.2
Today's weight:  162



New goal: 160 pounds by June 8.

Shoe Drive

There are donation boxes at the front desk and upstairs near the fitness desk for any used shoes you are willing to donate to Soles4Souls (any shoes, sandals, cleats, etc.).  They will distributed to people in need in the US and around the world.  This will run through May, so bring 'em in!

"Choose to Lose" - Way to Go!!!

     You've probably seen them around these past few months - maybe inside the gym, carrying heavy plates over their heads, maybe outside, pushing Jill's car through the parking lot.  The "Choose to Lose" participants have been working hard - counting calories, doing cardio, lifting weights, taking classes, working with trainers, etc.  

     Last Saturday, they had their final weigh-in; on Wednesday, prizes were awarded.  Sara Hansen came in first place, Chuck Williams (former Featured Member here on the blog) came in second place, and Linda Stayner came in third place.  Together, all the participants lost over 400 pounds.  WOW!!!  Great work!  Now, the challenge begins...keeping the change. 

Burn, Baby, Burn...How Much DO I Burn?

     Have you ever wondered just how many calories you're burning when you exercise?  I mean, those calorie counters on the machines are a little too generous, don't you think?  What about on a daily basis, if you weren't exercising at all?  There are lots of tools to help you estimate that, but those don't account for your individual genetic makeup.

     I contacted Stephanie Walbridge at In the Zone Fitness to inquire about metabolic and VO2 Max texting.  Stephanie comes highly recommended from many people in the Kalamazoo Area Runners group.  Guess what?  She is offering us a huge deal on metabolic testing!!!

     Normally, the testing costs $150 for an individual test (either Resting Metabolic Rate - RMR - or the Exercise Metabolic Assement - EMA) and $250 for both tests.  However, if we can get a group of eight people to sign up for one of the tests, she'll give us one test for $75 or both for $150!  That is an amazing discount!

     This deal is not limited to SWAT members; if you have friends who are interested, they can sign up as well.  I'd like to get a group together within a couple weeks, so if you are interested, just comment below (include your email address, please) or email me at juliamagnolia78@gmail.com.

     On In the Zone's website, they have information about both RMR and EMA testing.  There are certain instructions you need to follow for both tests, including making sure you're fully rested (i.e., take a day off from exercising the day before the test) and different amounts of fasting for each tests (12 hours for RMR and 3 hours for EMA). 

     If we can't get a group of 8 to sign up, she'll still give us a deal if we have 4-7 people - $100 per test (which is still $50 off, but I'm hoping we can get 8 to sign up so we get a full 50% off the test!). 

     I'm so excited about this chance to gain such valuable information.  I hope you'll join me and do the testing!!

FEATURED MEMBER: Jill

I have known Jill for a couple years now; she's another 5:30 am Body Attacker.  She has gotten back to her pre-baby shape so quickly, and she's back to doing all the high options in class!!  She is a working mom who is dedicated to her family and to fitness.  Plus, she's one of the nicest people at the gym!

Tell us a little about yourself.
I am married with 2 children, originally from Jackson and now living in Mattawan.  I work as a sales analyst for Thermo Fisher Scientific.  I love spending time with family and friends, working out, camping, and pretty much any outdoor activity. 

What is your usual weekly workout routine?
Mon:     ~20 minute run before 6:00 am Body Pump
Tues:      5:30 am RPM
Wed:     ~20 minute run before 6:00 am Body Pump
Thurs:     5:30 am Body Attack
Fri:     ~20 minute run before 6:00 am Body Pump
Sat:      Rest
Sun:     Body Attack/Pump combo class

What are your go-to snacks and meals?
I usually have yogurt, a pita with Laughing Cow cheese, string cheese, or almonds for snacks during the week. 

How do you balance being active with the demands of your daily life?
The key for me is getting my workouts in before the workday so I can spend my evenings with my family.

What is a fitness or healthy living goal you have for yourself?
I had my baby girl on New Year’s Eve, so I am focusing on getting back to my pre-baby self (if that’s possible!) right now.  I am also trying to make healthier eating choices.  In the past I just ate whatever I wanted because I knew I was working out and it didn’t affect me, but I want to be more conscious of what I’m putting in my body.  I just started drinking shakes from Visalus to help with getting proper daily nutrition.

What do you like about being a member at SWAT?
The group fitness classes are the best part about SWAT!  It’s so much easier to make it to the gym when you know that there are 15 other people there doing the same thing – especially at 5:30 am!  The instructors are great too – always motivating!

What is your favorite class at SWAT?  Why?
Hands down, Body Attack.  It is challenging and fun at the same time.  It never gets easy and I am constantly pushing myself.

Do you have a person who is your healthy living/fitness inspiration?  Who and why?
I just want to set a good, healthy example for my kids.  I want them to grow up in an ‘active’ family environment with the hope that they adopt the same lifestyle when they get older.