Dr. Lynn Green, 50 years old, Cherry Hill, NJ, University Professor
It was just before my 40th birthday that a friend introduced me to Kevin Hensel and the Fit-4-Life crew; that was ten years ago. At that time, I had just torn a calf muscle but I showed up anyway, and the work began. To say that Kevin and his colleagues altered my universe would NOT be an overstatement.
My results were so great: increased energy, strength, reduced back pain, endurance, weight loss, body tone — that I continued my twice-a-week for years, through graduate school (could I have ever completed that dissertation without my stress-busting weekly sessions?) and into a new career.
Then, in 2003, my orthopaedic surgeon who had been caring for my scoliosis condition for ten years informed me at a regular check up that my back had curved another four degrees (putting the worst curve at 70 degrees), and that it would be in my best interest to have surgery to correct the condition.
The surgery was massive and would involve, for me, both abdominal and spinal incisions, a six month recovery (before returning to work) and at least a full year or two before returning to more normal activities.
I was devastated. However, my surgeon gave his consent to wait a year so that I could properly prepare for the procedure. During that year, Kevin Hensel whipped my butt into shape. I worked even more intensely than I had ever before. My last workout before the surgery was on a Friday; the operation took place that Monday.
It is beyond my ability to tell you what a difference my body condition made in the recovery period, even the FIRST day after surgery. On that day two, they made me stand up and take a few steps; I thought I was going to split in two, but I did not. Not only did I survive, but given the extreme physical limitations placed upon my torso due to the procedure, the superb strength in my arms and legs kept me one step ahead of the curve. With each successive post-op visit, my physician was quite impressed with my progress. At home, the strength in my extremities enable me to get in and out a chair more easily, climb steps, and do the very necessary walking for the best possible outcome. I was exuberant a year later when I returned to the real world.
Most unfortunately, within two years, I had a freakish fall — just stepping off of a curb! A couple of months after that, I was informed that the two rods had broken and I would need to have another surgery as the bone fusion was not complete.
I thought i was going to lose my mind, and I almost did. The second surgery took place at a very stressful period in my life; I had NOT been keeping up with my training visits and both work and family pressures were at an unusual high. I was NOT physically or emotionally prepared for teh procedure and everything, absolutely every aspect of the recovery, was more difficult.
However, we have a happy ending here thanks to my Fit-4-Life “gurus.” After 18 months of really struggling and believing I would never regain my strength, I returned to Kevin who graciously was willing to take me on as a client once again. That was a year ago. When I began, I could barely lift any weight whatsoever; a push up was impossible (even one), I had terrible balance, no flexibility, and I was easily exhausted. I was sad, depressed, and almost beaten down to the ground.
But I bounced back!
It is now twelve months later and I am cranking out side steps, balance challenges, about 10 pushups and so much more. I have so much more energy and flexibility! Cuts (the good kind!) have returned to my arms and my calves; I can work all around New York City for a day and NOT be in pain. It’s another shot at a normal life for me and I am eternally grateful to Kevin and his colleagues not only for sharing their professional expertise and knowledge, but for their incredible patience, coaching, encouragement, and support, week after week after week. I simply could not have navigated this second recovery without them.
No, I will not be playing tennis or rock climbing or a whole host of other activities. However, 18 months ago when my husband and I were on vacation, I did not even have the ability to go on a gentle snorkeling adventure; my legs were cramping and I felt afraid that my arms could not carry me if I needed to swim. I didn’t go through with it.
Last month, we were in St. Kitts for the first time and, as the photo here reveals, I did it! No one else on that tour boat understood the joy and outright sense of victory I had as I swam around with the fish. Len took this picture of me in the water; I even took off my flippers and climbed the ladder back onto the boat with NO assistance! What a rush.
My scoliosis condition is quite rare, and even fewer people will ever undergo surgery as I did, never mind twice. But the point here is this: no matter what your own personal challenges are to getting fit and living a healthier life, YOU CAN DO THIS. Getting back into gear means making personal sacrifices, tough choices, putting out some time and money, and cultivating perseverance and patience. I can only cheer each of you on and tell you it will be worth it; absolutely, no doubt about it! As I just celebrated my 50th birthday, I am in an entirely new and exciting stage of life, full of hope and in much better health. You’re worth it; you can do it!
PS
One very important note: if you are considering Fit 4 Life as your fitness advisors, please note: they are not all about the glitz and the glam! I avoided other gyms for years because they just did not suit my needs or fit my personality. Fit 4 Life is about helping each and every person find his/her appropriate level of fitness. Losing weight, if you want to or need to, is to me, a positive side effect of working on your physical health. The staff members are down to earth, super supportive, understanding, and encouraging. To me, beyond the technical expertise of these trainers is the truly, truly friendly and come-as-you-are attitude they exude. They will help you get to the best possible place and guide you every step of the way.
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Fit-4-Life, Inc.
Cherry Hill Personal Training Studio
856-751-0033
www.FitLifeInc.com
Kevin Hensel
Not eating properly post-workout is one of the biggest reasons why
most people sabotage their weight loss efforts. Of course to lose
weight you need to modify and restrict your caloric intake. And many of my clients have rationalized they’ll lose even more weight by not eating after their workouts to cut even more calories and speed up their weigh loss efforts. Nothing could be further from the truth and it is one of the biggest reasons why so many sabotage their weight loss. Replacing your body with the needed fuel and fluids, will help your body recover faster and get quicker results. Not eating 15-30 minutes after a workout basically erases all of the positive benefit of all the exercise you just sweated through.
- Fluids will remove waste products accumulated in your muscles, therefore making you feel less “sore” the following day.
- Carbohydrates will re-supply the glycogen stores which also speeds recovery from exercise and allows you to increase exercise intensity the very next day!
- Protein will repair muscle damage, boost immunity, and escort carbohydrate in to your muscles.
- Antioxidants such as fruits, vegetables, whole grains and legumes will help you fend off free radicals which decreases muscle inflammation and soreness.
But, like most people you may not feel hungry after you work-out. That’s because exercise drains the blood from your stomach and intestines and channels it into your muscles for where it is needed to perform. That’s ok, you don’t have to eat a four course meal following exercise. You should eat a post workout meal within 30 minutes post exercise (preferable 250-400 calories). The American College of Sports Medicine recommends refueling muscles with 30 to 60 grams of carbohydrate in the first 30 minutes after an hourlong workout. If you wait more than 30 minutes, it will take the body longer (about 24 to 36 hours) to refuel muscles. Try to aim for 18-30 grams of protein preferably branched chain amino acids BCAA (leucine, isoleucine, and valine).
Here are some great post-workout options…
1. Shaklee Physique Workout Maximizer Shake the perfect blend of carbs (45g), fats, and 24 grams of high quality protein (BCAAs included) I mix one up after each workout when I don’t have time to prepare a meal click here to order now
2. Shaklee meal replacement bar; the perfect mix 20 grams protein, and 32 grams of carbs (6 grams of fiber). Peanut Butter Chocolate Chip is my personal favorite. Click here to order now
3. 1/2 cup blueberries (or other berries) swirled into 1 cup of plain-low fat yogurt.
4. One small microwaveable bean burrito with 4 tablespoons bottled salsa and small can of orange juice
5. Two mozzarella cheese sticks, a toasted whole grain english muffin, and an orange
6. A fruit smoothie made with soy milk, fruit, and frozen yogurt
7. 6 ounces fruit-flavored yogurt with a handful of cashews and a half of bagel.
8. A tuna sandwich on whole grain or sourdough bread.
9. Cheese sandwich and fruit salad tossed with walnuts
10. Low-fat cottage cheese with sliced fruit.
11. A couple of cubes of low-fat cheddar cheese and an apple.
12. Three rice cakes smeared with peanut butter and a glass of orange juice.
Whatever option you choose, make sure you drink lots of water!!
Kevin Hensel
Fit-4-Life, Inc. Cherry Hill Personal Training Studio
856-751-0033
www.FitLifeInc.com
Eggplants offer a host of health benefits due to their many vitamins and minerals as well as important phytonutrients which provide antioxidant activity. When you select eggplants look for ones that are firm and heavy for their size - also avoid ones with discoloration or bruises. Serve your Healthy Man’s Steak as a side to grilled chicken breast for a delicious and well balanced meal.
Yield: 6 servings
1. Sprinkle the sliced eggplant with salt and drain in a colander for about 30 minutes.
2. Preheat the oven to 450 degrees. Coat a baking sheet with nonstick cooking spray.
3. Rinse the eggplant with cold water and pat dry. Arrange in a single layer on the baking sheet. Bake for 20 minutes, turn the eggplant over and bake for 5 more minutes, until golden brown.
4. Stir together oil, vinegar, parsley, oregano and garlic in small bowl. Season the eggplant with pepper and brush tops with the oil mixture.
Nutritional Analysis: One serving equals: 52 calories, 3g fat, 6g carbohydrate, 4g fiber, and 1g protein.
Kevin Hensel
Fit-4-Life, Inc.
Cherry Hill Personal Trainer
www.FitLifeinc.com
856-751-0033
If you go by what you hear in diet ads then you believe that it’s anyone’s fault but yours.
The big diet companies think that if they put the blame on you, then you wouldn’t buy their bogus pills. So they put the blame on your cortisol levels, your modern diet (ie fast food), or your busy schedule instead of where it belongs - which is squarely on your shoulders.
Sure, you have obstacles that get in your way - your schedule, your job, your kids, the weather, your knee injury from college…but ultimately you have the body that you accept.
I’m going to repeat that so it will really sink in.
You have the body that you accept.
Embracing the blame for your current weight is not a bad thing - it’s empowering. Think about it. If it really wasn’t your fault, if it really was due to a long list of variables that you have zero control over, then you’d be stuck. You’d have no way to change.
The Secret Behind ‘Before and After’ Pictures
Allow me to pull back the curtain for you on something that the diet industry doesn’t want you to know. You’ve seen countless before and after pictures documenting weight loss as a result of a diet product. Well, there is more involved than just the diet product, and it’s the same across the board.
Look into the eyes of any person in their before picture and you’ll see that they are disturbed. The body they have is no longer in sync with the body they can accept.
They changed the body that they accept.
Now look into their eyes in the after picture - see the sweet satisfaction? They now own the body that they decided they could accept. And what a great feeling that is.
Your Time To Transform
Whether you realize it or not, you already posses everything you need to transform your body, but it all starts with taking responsibility for the body that you have today. You have your current body because until this moment you’ve been OK with it.
Oh sure, you aren’t thrilled with it, and you even talk about losing weight and getting fit, but you haven’t changed what you’ll accept. Here’s how to transform your body in 3 steps:
Step One: Get Disturbed
You’ve heard it said that emotion creates motion. This is essential when it comes to losing weight. Just like those folks in the before pictures, to transform your body you must first decide that you can’t live another day in the body you currently have.
It’s time to get your emotions stirred up. Make a list of all the reasons that you must lose weight and get fit. Get disturbed!
Step Two: Get Focused
Without clarity it’s very hard to get where you want to go. Now that you’re disturbed with the body you have, it’s time to decide what the body you can accept looks like.
I want you to think in concrete and specific terms. Just like the captions under those before and after pictures - “Suzy lost 25 lbs”, “Mike lost 8 inches from his waist”, “Jenny went from a size 18 to a size 6″ .
Get a clear picture in your mind of what you’ll look like in your after picture and visualize what the caption will read.
Step Three: Get Moving
The time spent between your inspiration (now) and your action determines whether you will succeed or fail. Don’t allow yourself to get stuck between inspiration and action - there is always something that you can do right now.
Don’t you agree that you’ll be happier living life in a fit, healthy and attractive body, rather than the body you have today? Of course you’ll be happier.
I’ve helped scores of clients just like you finally lose their unwanted weight.
I am here to take you from your before picture to your after picture, however, you need to bring something to the table - you need to make up your mind about what you’ll accept of yourself.
What will you accept?
Kevin Hensel
Fit-4-Life, Inc.
Cherry Hill Personal Training Studio
856-751-0033
www.FitLifeInc.com
