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| Client Profile: Katrin Barham |
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| Forty-six-year-old Katrin Barham lost four and a half inches on her waist and hips, two and three-quarter inches on her thighs, and one and a half inches on her upper arms! |
| "I joined One On One Fitness two years ago and have been attending faithfully twice a week. I achieved my initial goals of increased stamina, balance, and strength working with my trainer, David. In January, like many others, I made a half-hearted New Year's resolution to lose some weight. With improved eating I lost seven pounds quite quickly, but, to my dismay, there I stayed for two months. I knew that I would have to do something different if I was to keep losing. David encouraged me to create new goals, and in March I decided to get serious about weight loss. I knew it would take time and effort but I figured better health was the best gift I could give myself. After twelve weeks, I am thrilled to report that I have lost 25 pounds (including the initial seven), gone down two sizes, and have learned a few things about myself along the way. There was no magic pill for me; I simply ate less and exercised more. My strategy for success can be summed up in three words: commitment, cardio, and calories. |
| Commitment: As a mother of three children, I always put their needs first. This means that I am last on the priority list and fitness is often forgotten or ignored. 'I'll do it later' used to mean that it didn't happen at all. David's question, 'If not now, when?' struck a chord with me, and I made a commitment to myself for 12 weeks. I thought I could invest three months of time in myself. The hardest part was to put myself first and make fitness a priority. It initially proved difficult for my family as well. Mom wasn't always available when needed, but I believe we have now achieved a balance that makes mom's needs just as important as theirs. Some days were so busy that I found myself on the treadmill late at night in order to fit it in. I could have used the late hour as an excuse not to do cardio, but I reasoned that if I don't tolerate excuses in my children, I shouldn't tolerate them in myself. I feel empowered for having worked through this. |
| Cardio: Even though I kept up my twice-weekly sessions for weight training, I new that cardio was the element missing in my quest to lose weight. I equated cardio with hard work, so I avoided it. I was right - Cardio is hard for me, but I always kept my end goal in sight and persevered. As the pounds fell off, I kept at it because I knew that cardio was what made the difference. |
| Because I had no done cardio in a long time, David suggested that I start with a ratio of one minute running to three minutes walking on the treadmill (I am lucky to have a treadmill at home). It just about killed me to begin with! With time, the sessions got easier, and I adjusted the ratio of walking to running to keep myself challenged. I always took my heart rate and tried to keep myself working in the target heart-rate zone. I would either reduce the amount of time I walked or increase the amount of time I ran to stay in the target heart zone. My sessions lasted an hour, and on the days I was at One On One, I would ride the bike to reduce boredom and shake things up in my routine. I learned quickly to stretch after each cardio session as well. This helped to prevent soreness the next day and helped with my flexibility. I only weighed myself once a week because I did not want to be a slave to a certain number I had in my head or be disappointed if I gained due to normal body fluctuations. I also took one day of rest each week; recovery time was important for my body too. |
| Calories: I knew that what I ate made a huge impact on my weight. I acquainted myself with portion sizes and learned to measure and weigh in order to get an idea of what was a healthy portion. I also recorded and tracked everything I ate in a food journal. This made me mindful of what I was putting into my mouth. It is surprising how one can unknowingly eat as a response to stress, boredom, or emotional turmoil. A food journal kept me honest. Once I was confident with portion sizes, I started to investigate the glycemic index of foods. I learned that it was better for my body to eat six small meals a day instead of three big ones in order to keep my blood sugar stable. I also stopped my previous habit of overeating at one sitting, which caused my body to release excess insulin, which in turn led to fat storage. I did not eliminate any food groups; I simply made smarter choices. I substituted complex carbohydrates for simple ones in order to avoid a dip in blood sugar that made me crave more food. I tried to keep a balance of fats, carbohydrates, and proteins in order to feel satisfied. And it worked. I also allowed myself the occasional treat because life is too short not to have them. I did not beat myself up about it or use it as an excuse to go on a binge. I made up for it by eating well the next meal or adding more cardio to my routine. |
| My weight-loss journey has not been without its challenges but has definitely been worth the results. I have more energy and feel more confident because, as the old adage says, 'If you look good, you feel good!' I believe that I am a positive role model for my children by showing them the benefits of exercise and healthy eating. A big thank you must go to David and Sandra for encouraging and inspiring me on this journey! |
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