The Possibility is Certainly There

This morning Sandra was ill having contracted the 24-hour bug going around so I took control of both teams at 5am. I thought 3 and half weeks in, it was good time to put ‘em through a similar type class that I run here at Creative Mondays and Thursday: circuit style with 30 second stations with a 15 second breather.

I pre-warned them that they were going to get really rocking and everyone soaked it up, sweating their butts off. Last 10 minutes I really upped the ante throwing 20 second stations with 10 second breathers at ‘em and pumped the vibes up. It was jamming.

One of the sweet joys I get out this vibrant job (if you can call it a job) is helping people change their attitudes towards previously unthinkable tasks.

This morning I was training Marjorie Bradford. Now, Marj has shed 60 pounds over the course of about 18 months and she had been training with my good mate Adam Hittinger, and now with me 3 days a week. This morning we were 40 minutes in and Marj is cooking but still in good spirits and we are heading for the pushups (second most disliked exercise in everyone’s book behind runaway #1 Bulgarian Split Squats) and she mentioned about her wrist soreness when performing them. I said we could do ‘em 1 handed to which she deadpanned “maybe in a year”.

That may not seem like much at all to you but for me, that statement that the possibility is certainly there is what it’s all about. And to hear it out of Marj’s mouth is true testament to the hard work that she has put in over the last year. She was also solid as a rock over the 21-day 'green faces' plan, and the results are there for all to see.

Good on ya Marj.

Conceive, Believe, Achieve

''eatclean-staylean'' - BK

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Leanest Winner Challenge #2

Saturday saw all three teams compete in the 'beep test’ devised by the Australian Institute of Sport. It is a test of endurance cardiovascular fitness. It works on a timed system of 1 minute intervals where participants move along a measured track (15 yards in our case Saturday) to the sound of a single beep. Every minute the pace increases when a triple beep on the CD played sounds.

We ran 4 heats of 5 people at a time and it was an awesome atmosphere in the aerobic studio here at Creative Health and Fitness with everyone in the room cheering and encouraging all and sundry to keep running to their limits. Let me tell you, EVERYONE was pushing super hard. With the atmosphere being electric, people were pushing their bodies to a place I dare say they haven’t been in a long, long time. I was getting chills, seriously. It was inspiring stuff!.

On my team Eddie Moran killed it he got to 11.2. Katherine surprised me she did 10.2. Carrie did 9.5 and Dale (who has transferred over to Sandra’s team) did 8.7. Kenny has been ill and didn’t participate, Brian is unable to run as is Dianne, Lori is away and Big AL had to work. The crew that did run represented Team Aussie proudly.

Kurt Maurer from The Sweathogs outran everybody at 13.3 with Rudean Bull 12.3 and Ralph Thomas from Perfect 10 running 12.4.

Both challenges have been phenomenal efforts from all involved. We are 3 weeks in and everyone’s enthusiasm is contagious. Pics from Saturday forthcoming as are this morning’s weigh in stats.

Weigh In

This morning was our third weigh in and everyone was champing at the bit to get on the scale.

I am taking full blame for big Al. The champion is doing everything I ask of him, and I asked him to increase his calories to 2800 from around 2000. It showed on the scale this morning that it most likely was not the best idea. He is struggling with a bad calf and is unable to really get going with any major cardio training so dropping down the cals will hopefully show big results next week. It is a journey to find each person’s perfect nutritional consumption for the day for optimal body fat/weight reduction. We got a result with the big fella this morning, just not the one we wanted. It’s all feedback.

Eddie is doing 2 a days and its showing, Brian is on point and really stepping up. Very happy for Carrie as she works very long hours, but after getting drilled by me about her frequency is on track big time now. Dianne was happier this morning after stagnating last week and doing very well (seems her Achilles is on the mend also) and Katherine did super this morning, congrats kiddo.

Kenny has been very sick with a virus and has been in bed for a few days. Lori has been away over the weekend, and she told me upfront before we started that she was going to be away, and asked if it was OK. Lozza came in today and weighed in and whooshka!! she has shed 6 POUNDS. GO LOZZA!!!! Katherine and Lori are slugging it out on the treadmill as I write. There is something big happening with Team Aussie.

''eatclean-staylean'' - BK

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The last few days have been super busy with work, and my updates have been few. In my Jan 18 blog I spoke of my hilarious moment with Pam Kientzler.

As you can see from the pics what phenomenal shape she is in and why I was laughing so hard. Pam trains with me twice weekly and has a body that a 20 year old would die for.

Team Aussie

This morning was a cracker of a session where there were at least 15 "oh my god’s" spluttered whilst catching her breath.

My team is going great guns and the ladies have been measured (besides Lori) and they have lost major inches off their frame which is testament to the hard work they are putting in 6 days a week. 6 DAYS of hard yakka is a phenomenal effort from all my team and also Keith’s and Sandra’s involved in the “leanest winner” challenge. Major kudos to all!

“Everything looks like a failure in the middle. You can’t bake a cake without getting the kitchen messy. Halfway through surgery it looks like there’s been a murder in the operating room. If you send a rocket towards the moon, about ninety percent of the time it’s off course: it “fails” its way to the moon by continually making mistakes and correcting them”.

You may not see it now but the hard work and all the early mornings will be worth the effort after 8 weeks.

Keep smiling.

''eatclean-staylean'' - BK

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"Realize that there is no such thing as failure. Keep this in mind
and you will achieve all that you conceive in your mind. You never fail, you simply produce results"

This morning we got results. Some were better than others:

Big Al got the scale moving and tipped it at 400 a great effort from the big guy. Dale who got his meal frequency on track (the most important factor in fat loss) was a very happy man this morning dropping 10 pounds. Eddie Mopran who has been putting in 2 a day sessions this past week dropped 4 and is killing the training sessions. Big Bad Brain was little perplexed as he was aiming for 8 pounds, but he reduced a great 3 pounds. Awesome! Lori Bozza dropped a pound and is training fantastically. Dianne has been right on point with her nutrients, but her timing may be a little off, so we are going to adjust a few things and search for the right formula for her. Carrie is training really well after being sick the first week and she feels great and feeling tighter. Katherine was sick over the weekend and she soldiered on very well this morning (very tough session), and she will bounce back super over the coming weeks.

The thing we have to remember is that everyone shed water weight last week, and this week to get a result of 3-4 pounds is awesome. A healthy weight loss is 2-3 pounds a week MAXIMUM when on a calorie controlled nutrition plan. Although we are in a weight loss competition the most important factor is body fat reduction and building muscle. The more muscle you have the more fat you burn. It is more than likely that everyone has gained some muscle, which in turn would make the scale stay the same if not increase. I will be testing each team member in the next day or so (tape measure/body fat/nutrition).

To all my team members and clients at Creative who are also participating in this challenging 3 week period, keep solid and be strong. The weeks ahead promise to be exciting as I tailor each individuals nutrition plan through carbohydrate cycling to get maximum fat reduction leading in to Spring when the clothes come off … and we are looking … smoking!!

''eatclean-staylean'' - BK

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Day Twelve

Today is the 12th day of the 21-day ''green faces '' program. As you might be aware I am taking part 100% in the program as are most of my Personal Training Clientele at Creative Health and Fitness, as well as all my ''Leanest Winner ''challenge team.

I was among the skeptical before starting this program, not because I thought I was unable to do it, but mainly because of the amount of training that I do and not having a need to reduce my weight. Starches have always been a part of my diet and giving up the Oatmeal and sweet potatoes for 3 weeks was very hard to get my head around, let me tell you.

As god is my witness, I would like to inform you that I have NEVER felt better in my whole life. My energy levels are so even keeled at present enabling my body and mind to get through challenging days at work that start at 4 bells and kick through till 7.30in the eve, most days.

I am eating 6-7 times daily consisting of 8-10 ounces of protein (400-500 cals) and 8-10 ounces of veggies (50-80 cals) every time I eat, with a couple of tablespoons of oil on two of the meals averaging around 550 cals per meal. With a post workout protein shake I am consuming 4000 calories a day. My midsection has become tighter over the last couple of weeks without a doubt and I will be doing measurements in the next couple of days to see where I am at.

Cracker of a story:

This morning I was training Pam Kientzler, one of my very well conditioned clientele, here at Creative who I inherited as a client after Adam Hittinger started as a fireman.

Now, Pam is a dream client who has been training forever and soaks up every word you say and is in great shape. Pam is the better side of fifty and she has been pretty solid on the ''green faces '' plan (except for inadvertently giving the Power Butter a GO) having thought it was on the list of foods you could eat. Anyway, first thing she looks at me and say "'I put on one pound, why?" with this disgruntled, bemused look on her face. I took one look at her and literally broke down in hysterical laughter.

Pam was standing in front of me arms on hips with the claw on her shoulders; separation of the biceps was clearly visible, with triceps clearly defined as well. She looked phenomenal. It was clear that her body fat had come down (she is already very lean) and she had tightened up and possibly put on a pound of muscle. I had to run inside to get the camera and take some pics of her great physique, and I will post a photo in the next day or so.

Everyone who has been involved in the strict program is seeing results and that is what it is all about. After the three weeks we going to tailor each person’s nutrition plan to achieve maximum body fat reduction and see awesome body transformations.

Make the best of today.

''eatclean-staylean'' - BK

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Sandra Briggs has given me the updates on her team, Keith’s team to follow:

''eatclean-staylean'' - BK

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4:0 am Tuesday Morning ...

Little story …

When we had the interviews to pick our team, there was this big guy who came across as a perfect applicant, until I asked him if he had any restrictions. He told me he couldn’t run which immediately sent up a red flag as I would be definitely be asking the crew to get into a gallop over the 8 weeks. Needless to say he was REALLY PISSED that I didn’t pick him on my team and Sandra copped some when she informed him on the phone 2 days later. He was furious.

As it turned out the following Monday we decided to add a third team because of the demand/plea for many others to be involved. Guess who ended up on my team??

So this guy is welcomed in and given the drill about where we are going what is expected, etc ... all good see ya at 5 bells in the am!

So, 5am rolls around and no sign of the big guy … 5:15 Cheryl Babbien (ever faithful front desk supervisor, who has been getting up at 3.30 am for an eternity to open) takes message for me saying said big fella has a flat tire. I am thinking ok … could have thought of a better excuse, but will see me at 6.30 pm if possible. I didn’t think I had anyone at 6.30pm that night, what’s going on??

So, 5.30 rolls around and Al is here, and Keeny Magri as well for their fitness assessments. We finish and I walk to reception and who is sitting there but Brian O'Leary, with his CAR TIRE IN HAND BLOWN TO PIECES!!! Apparently we had arranged to meet at 6.30 and I hadn’t written it down. He didn’t want to let the team down and me as well and he didn’t think the old car tire excuse would roll with me. He was right. So he bought it in. Good on ya mate!!!

I know the big guy’s dedication … he dropped the most weight yesterday; a whopping 19 pounds. Full Respect!

''eatclean-staylean'' - BK

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Weigh In Monday 15th - Well! Well!! Well!!!

This morning was our first weigh in and it everyone was a little nervous to say the least. Big bad Brian was first up and he gave reduced his weight by 19 POUNDS. WOW!

Next up was Lori looking a little apprehensive and there was another 10 POUNDS. The mood in the room was lifting let me tell you. Katherine next up: 9 POUNDS; Dianne a whopping 15 POUNDS. There were cheers all round. Kenny was next up and we played with the scale and I was asking him what he was … is this right? He whispered to me jokingly, “Shhh, don’t tell ’em. I don’t want ’em to feel bad.” We thought it was 22 POUNDS!!! After the jubilation subsided like it was after the Superbowl, we realized it was 17 POUNDS, still a phenomenal effort.

Eddie Moran jumped on and the big guy dropped a great 11 Pounds. Dale dropped 1 pound which is great in anyone’s book. Dale was the first to admit that he has been having problems with the amount of meals he has been able to consume, but I expect big things from the big fella as the weeks progress because he is training hard, just not eating enough. Sounds weird eh? Not eating enough to lose weight!

Big Al who tipped the doctors scale at 421 when we started almost nudged the scale under 400. Look out for him to be way under 400 next week.

Carrie has been sick all week and has soldiered on like a trooper. Carrie has been eating lots of fruit to keep herself kicking, and she has stayed the same.

ALL UP THE TEAM DROPPED AN AMAZING 87 POUNDS IN 1 WEEK. THAT IS WITHOUT AL’S NUMBER, WHICH SURELY WOULD BRING THE TOTAL TO OVER 100 POUNDS.

I am so very proud of all the team, the nutrition plan is very strict, but the numbers are there for all to see. It may be a lot of water weight, but look out for great healthy body transformations in the weeks to come when I tailor each person’s nutrition to maximize lean body mass, and get the body fat way down.

Go TeamAussie!!

''eatclean-staylean'' - BK

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26 participants took part in a 3 team challenge in damp, drizzly conditions at Milford’s Beaver Creek. It was a 1 mile course and some of the contestants had not exercised for 15 years. Let me tell you, I thought I was seeing things out there today as human spirit and the competitive desire of all involved was mind boggling. To see 350 pound men run and woman, who hadn’t worked out except for washing hubby’s clothes, pushing their body running to the finish line, was awe inspiring.

My team

I walked around the course with Al Stefanacci who at 421 pounds is the biggest person in the whole challenge, and seeing the effort he put in with his calf hurting with every step was brilliant. We decided that 1 lap would be the limit for the big guy and getting back to the start we saw Katherine Knight who soldiered on with shin splints but had to take an injury time out after 1 lap also.

Carrie Wilson and Lori Bozza led team Aussie home and didn’t they bring home the bacon. It was like a 100 meter sprint at the finish, awesome stuff. Eddie Moran was next in, not far behind running strong then Big Bad Brian who has damaged cartilage in his knees and couldn’t run.Dale Holder put in a champion’s effort to bring the team home.

Dianne bought up the rear for Team Aussie, but SHE woman has not exercised at all in at least 15 tears. Dianne has 3 children and is also works fulltime as a school teacher who rarely gets to bed before 11pm at night. Our 5am workouts are a real challenge for Di, as they are for all the people involved, but I can see great improvements in her as the weeks progress.

Did I mention that they were all running??? First week!! UNBELIEVABLE!!!

Congratulations to all involved and a special thanks to big Kenny Magri who put in a big strength training session this morning with Al to make up for work commitments. All times and results will be posted in the next couple of days, as well as weigh in Monday morning. Look for big drops on the “green faces” nutrition plan.

''eatclean-staylean'' - BK

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This is the best information you will get. (Besides from me of course)

Please read this and try to understand this as best you can on your own. I will go over it in detail with you.

Al, with you I would like you to eat 2800 calories a day.

AWESOME EFFORT TODAY, I AM PUMPED WITH YOUR WORK ETHIC. KEEP IT UP AND KEEP SMILING

''eatclean-staylean'' - BK

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Hi All,

Most of you know that we are running Milford's Biggest Loser challenge here at Creative. I am coaching a team of 8 that will be competing against 8 others coached by Sandra Briggs. It is an 8-week competition to find the person who loses the most weight, and there will be challenges on a bi-weekly basis.

I now have the website up and running and I will be giving 2-3 day progess reports on my team.

To follow the progress of my team and see them lose massive amounts of weight on the "green faces" nutrition plan go to the Aussie Team page.

''eatclean-staylean'' - BK

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