On this page I will feature photos and stories of the clients that I train to describe and illustrate the results people can get from a lifestyle of exercise and good nutrition.
"Laryssa Chodosh"
Laryssa age 34 years old Began training with me in August 17, 2011 and in about 3 ½ months she has lost over 25 lbs so far. Laryssa also lost 8 inches off of her waist at the 4 month mark and lost several inches off her hips as well and also experienced a significant reduction in her bodyfat while increasing lean muscle and having a tighter and more tone appearance. Laryssa is strong and very fit due to a combination of resistance/weight training, multi-joint/core exercises, circuit training, high-intensity interval training, and cardio-vascular/aerobic training. Great Job Laryssa. Very proud of her and she is still a work in progress getting better and more fit every single day.
"LARYSSA BEFORE PHOTO"
"LARYSSA MIDWAY Point"
"LARYSSA AFTER 3 Months PHOTO"
Laryssa after training 4 Months:
"Resistance/Weight Training is a Woman's best friend. The benefits are many !"
"Edna Constante"
Edna started training with me in March 4th of 2011. Edna is 47 years old and the mother of two sons. Edna also has a diagnosis of Hypothyroid Disorder, however unlike some people, Enda did not use this diagnosis as a reason to not try or as an excuse for not taking action. Edna lost over 20 lbs total in about 3 ½ months safely through a combination of an exercise program and smart nutrition plan that included managing her calories within her daily estimated energy requirements. Edna lost over 5 inches in her waist, lost almost 4 inches in her hips and lost about 1 ½ inches off her arms due to reduction in excess fat off of her arms due to more than 10 % reduction in bodyfat on her entire body. As a result Edna is more fit than she has ever been, healthier has more energy, and in overall better condition.
"Before Photos"
"After Photos"
"JENNY KIRKMAN"
Jenny did a combination of resistance training, circuit training, cardio/aerobic training and anaerobic type exercises. She also used a smarter approach towards her nutrition by targeting foods dense in nutrients but low in calories. She has better muscle tone now, is stronger, leaner, less bodyfat, and in better physical condition overall. Good health is it's own reward. Jenny so far has lost 30 lbs of body weight. The scale is only one variable. It's the overall body composition that matters. Steady weight loss over a period of time yields the best results in order to allow the body to adjust without sacrificing important lean muscle tissue. Jenny started training with me in January of 2011 and steadly lost weight at a safe pace over a period of about 12 weeks. She continues to make improvements to her health and body composition. Way to go Jenny ! Very proud of her.
BEFORE PHOTOS
"AFTER PHOTOS"
04-14-11
Way to go Jen !
"KATHY HAMPTON"
(More Photos of Kathy after article at bottom of page)
(Before and After Photos at the very bottom of the page)
Kathy Hampton is 40 years old. Although she does have a history of doing long distance running as a form of exercise and also doing some swimming when she has time, she had never done any type of weight training/resistance training programs in her life.
Kathy with my supervision and guidance began doing resistance training in early February 2009 of this year. She has been consistently doing weight training every week for the last 4 months.
I designed a "split routine" by breaking up the workouts into different muscle groups initially 3 times per week on non-consecutive days to allow for sufficient rest and recuperation between workouts.
Her workouts initially were spread out throughout the week as follows:
Mondays - Chest & Back muscles
Wednesdays - Shoulders & Arms
Fridays - Legs
The first month or so, Kathy's body took time to get used to the various movements that are performed during weight training and also for her body to go through what is called "Neuro-muscular" adaptations and also becoming more physically coordinated during this time. During this initial period light loads of weight were used in order for her muscles to become familiar with the movements and exercises first and to prevent injury due to her being new to weight training.
Once Kathy's body started adapting to the weight training and various movements, she became more and more coordinated in the performance of the movements. This allowed for significant strength increases and also allowed her to train with more intensity as well. Since becoming better conditioned to the weight training, Kathy is able to train her upper body muscle groups as much as twice a week when she wants to while still allowing for sufficient rest between workouts. She trains legs once a week or every 4th to 5th day.
In regard to body composition Kathy is considered very lean for her age category and in general. She is approximately 15 % body fat and statistically compared to the general population is considered very lean. This places her in the 90th percentile. Due to having increased her lean muscle tissue/mass, Kathy will be more efficient at burning calories as lean muscle is a "metabolic burning tissue."
Kathy is 5'2 tall and her body weight has only changed by a few pounds since beginning weight training. She now weighs about 124lbs. When she started weight training she was approximately 121lbs. Now in terms of "body composition," Kathy is much better off with the slight weight gain (due to increase in lean muscle mass and not fat) as she now has a stronger better conditioned body with significantly improved muscular strength and endurance. This has helped her considerably in her activities of daily living. Kathy also reports that in the past before she began weight training she would feel pain in her shoulder joints and legs when she went jogging, but now when she goes jogging she doesn't experience pain in her joints or legs anymore. Strong conditioned muscles support joints much better.
It is not recommended for women to be leaner than 12 % as this is considered unhealthy. As I tell lots of women, I emphasize to not get obsessed with the "scale" and a number for your weight. Focus on the distribution of your body composition and the weight and excess body fat that doesn't need to be there will disappear with hard work.
In addition to beginning a resistance training program another very significant factor, is that Kathy started eating smarter and eating a more balanced diet with protein rich foods such as fish, chicken, egg whites, etc.. She also eats plenty of good complex carbohydrates along with taking in plenty of water, vitamins, and minerals. You can't starve yourself when you are weight training. Your body needs all of the essential nutrients and protein is very important for muscle tissue to repair and build itself. So making time to eat every day throughout the day is a big change that Kathy made and has maintained.
Since beginning Training in February 2009, Kathy has gained 1 inch in size in her biceps and 3 inches across her chest due in part to both the increase in lean muscle mass in her chest and also her back (latissimus dorsi). Her waist remained the same size at 28 inches. Her shoulders, back, chest, and overall upper body muscularity have significantly increased since 4 months ago. Her legs have becomed more tone as well.
HERE ARE SOME PICTURES THAT SHOW THE RESULTS OF KATHY'S HARD WORK FOR 4 MONTHS. THIS INCLUDES WORKINGOUT 4-5 days EVERY WEEK AT 6:00 A.M. in the morning DOING RESISTANCE TRAINING IN ADDITION TO AEROBIC/CARDIO TRAINING.
PICTURES TAKEN ON JUNE 10, 2009
Back Exercises Training (latissimus dorsi):
Lat Pull Downs. Primary Mover = Lats/Back
Lat Pull Downs. Primary Mover = Lats/Back different angle
Lat Pull Downs. Primary Mover = Lats/Back different angle
Lat Pull Downs. Primary Mover = Lats/Back different angle
Lat Pull Downs. Primary Mover = Lats/Back different angle
Narrow Grip Lat Pull Downs
Narrow Grip Lat Pull Downs behind angle
Seated Cable Rows
Machine Seated Rows for the Back/Lats
Machine Seated Rows for the Back/Lats another angle
CHEST EXERCISES PHOTOS TAKEN JUNE 10, 2009
Smith Machine Bench Press
Dumbbell Presses with 20lb dumbbells
Dumbbell Flys with 20 lb dumbbells
Dumbbell Flys with 15lb dummbells
Incline Dumbbell Presses (targets upper chest)
Cable Cross Overs (good for toning and adding definition to the chest)
These Arms & Shoulders photos below were taken 06-06-2009
Alternating dumbbell curls (training biceps)
Easy Bar Curl (training Biceps)
Easy Bar Curl side view
Dumbbell Shoulder Press working shoulders/deltoids
She was doing 15 repetitions with lighter weight. She can do presses for repetitions
with as much as 20lb dumbbells.
Upright Rows for the trapezius muscles
Tricep Push Downs (Trains Triceps)
Squats on the Smith Machine (Great Core Exercise )
Stretching is an important part of any exercise program
After 4 solid months of resistance training, Kathy has changed her body composition by increasing her "lean muscle mass" She gained 1 inch of growth in her biceps/arms. She also gained 3 inches around her chest due to toning up her chest and building up her back. Before beginning resistance training, Kathy's upper body was much skinnier and she did not have the strength, conditioning, and control that she now has. 4 Months later she is stronger, better conditioned, and has more quality lean muscle. Contrary to false beliefs, women will not continue to grow and become as large as men if they do resistance training. They will make lean muscle mass gains and then stabilize in terms of the growth and then maintain with training. Strength gains however can be continued to be made throughout one's training program. Women don't be afraid of resistance training. It can change your life for the better!
BEFORE WEIGHT TRAINING AFTER 4 MONTHS OF WEIGHT TRAINING
Working out is Fun !
If you are someone who wants help with beginning an exercise program and don't know where or how to start, give me a call today to schedule your free initial consultation plus your 3 free sessions with me to give you an idea of possible exercise programs that will be appropriate to meet your individual needs and goals.
