Real people with real results
D.J. has trained with EFC and RFC's trainer, Katy since April 2016. He has trained with her two times every week and hasn’t slacked a bit!
D.J. has lost a total of 53 lbs, he went from a 38 waist size to a 33 and went from an XXL t-shirt to a large. He has gained strength, confidence and a healthier lifestyle.
I hope you enjoy learning about how he’s attaining his goals throughout his fitness journey.
Expect to find some tips you can take with you and maybe even relate to what he’s gone through!
Of course to lose weight but also I truly wanted to have more energy and to just feel better. I wanted to look and feel better by my 50th birthday which was 11 months away.
How did you go about achieving your goals?
I made a commitment to myself that I would go the gym to do cardio a minimum of 4 times a week. Regardless of how nice the weather was outside, I had to do my cardio at the gym. I had to look at it like a “job.” If it was a beautiful day and I ended up being active outside that was a bonus to my weekly goal never a substitute. The next part was committing to working out with a trainer at a minimum of twice a week. This had to be non negotiable for me. Being so out of shape I really needed to have someone experienced and knowledgeable so I wouldn’t end up hurting myself as well as to keep me motivated. The third part was making better choices around food, meaning what, when, and how much I would eat.
What does a typical week look like at the gym?
Currently three days of cardio, one group fitness class and two personal training sessions. I also stretch every day. This has made a huge difference for me and I pay for it if I skip it.
What do you eat/drink during a typical day/week?
Breakfast is usually 1 whole egg and egg whites scrambled with some veggies mixed in, 1 turkey sausage and 1 slice of Ezekiel toast. Pre gym snack, a banana with peanut butter. Lunch is usually broiled chicken breast over a large mixed green salad. Dinner would be a lean protein of either fish, chicken, bison/beef, a very generous portion of leafy or dark green veggie and ½ sweet potato or farro. I also give myself a nightly treat of either ONE square of dark chocolate or ONE spoon/bite of ice cream. I manage much better when I don’t feel deprived of certain foods. Portion control is essential for me. I give myself one day a week to have a “cheat” meal like a burger or pizza. It’s not a day to go off the deep end all day long. For the most part I only drink one cup of coffee a day and then water, water, and more water. A little more than 64 oz per day of water. Peppermint tea after dinner most nights.
Do you take any supplements?
Only a multivitamin
Other than the weight loss have you had any other major changes in your body?
I’ve had tons of other changes!! Energy level is better than what I expected. Flexibility has dramatically increased. When I started I was taking 4 different blood pressure medications. I am currently taking 1 BP medication and hopefully will be off that by the new year. I sleep more soundly, waking up more refreshed than I can ever remember. I keep getting compliments on my complexion which I find kind of funny since it wasn’t something I thought about when I started. Mentally I feel more motivated, focused and happy than I’ve been in years. Plainly and honestly I have not felt this good since I was 30 years old.
What has been your biggest accomplishment during your journey thus far?
Staying focused and motivated. That’s always been my downfall in past attempts. Can’t say enough about how important having support at home from my spouse and at the gym from my trainer has been.
Have your goals changed since you started working out?
Only thing that has changed is my final goal weight. I actually don’t care what the number ends up being. I’m finally comfortable in the clothes I wear now and feel great. I thought I wanted to get down to 180 pounds but honestly am more than happy with where I’m at right now.
How are you maintaining your level of fitness?
I keep doing this week what I did last week. I’ve had a day here and there where I’ve eaten more than I should. I’ve had days where I felt like my workout wasn’t my best but instead of beating myself up for it I just get up and try again.
Is there anything else you’d like to share with our members?
It’s taken me about 6 months to start turning off the voice in my head that tells me I can’t do this or that’s too difficult. Difficult doesn’t mean impossible.