Sunday, February 28, 2010

Keith Zwahlen

It was brought to my attention that a dear friend of mine has passed away. Over the last year I have had a lot of issues in my life but compared to Keith... I have had no problems. You see, my friend Keith had Cerebral Palsi (CP). I remember him in High School. He play with me in the marching band, he was a very hard working guy. Nothing and I mean nothing came easy to him. Guys we take so much for granted... Imagine going thru your whole life fighting and battling a disease that in the end you will die from it's complications.

To me and so many other people Keith (aka Pete) was just another person and when you talk to him he just conveyed himself as a normal person and you know what... you believed he was. Imagine going to band practice and marching for 5 or 6 hours. Imagine playing an instrument while marching in cold or hot weather. Or standing at attention for an hour so that someone can inspect your uniform. For the average person that would be hard. Well Keith did it and enjoyed it. I had and will always have a lot of respect for him.

I remember going to Atlantic City with Keith because The Lakeland Regional High School band was playing and this was really big to us. We just didn't do well... I believe we won. There were so many times, while in high school, when we would be in a marching band contest and I remember all those wins and all those good times after. Pete, I never told you this but you inspired me to do as well as I did my senior year in track, and now if I could give you anything, it would be my perfect Senior year season. Thank you Pete.

I remember graduation and when you went up to get your diploma if you recall... you were the only one that got a standing ovation. The whole class, all 300+, were proud to know you and your accomplishments. You walked up there so proud and we were proud of you.

Pete, I know that your final years were not good ones. I know that life got really hard for you. I know that you felt as if you were dealth the "crapy hand of life", but just know that I truly love ya guy. I am sorry that I did not have much contact with you after gradutaion, but you have been on my mind. You will always be on my mind. Thank you for your friendship. May God rest your soul. See you on the other side Pete.

Saturday, February 27, 2010

The Weigh in 2/27/10

Ok today lets do this a little different. I will give you their rankings in decending order. it will consist of their percentage of weight lost and total weight lost since the beginning 1/9/10.

1) Rick A 9.40% 32lbs
2) Vicki D 8.75% 18.2lbs
3) Dawn S 8.63% 25.8lbs
4) Cindi Z 8.24% 19lbs
5) Barb J 8.21% 19lbs
6) James B 8.17% 31.8lbs
7) Jayne S 7.28% 15.4lbs
8) Ann S 7.28% 14.8lbs
9) Bill W 7.01% 18lbs
10) Donna H 6.99% 13.8lbs
11) Lynn D 6.34% 15.8lbs
12) Amy R 6.14% 13lbs
13) Sue I 6.00% 14.8lbs
14) Gina S 5.56% 13.6lbs
15) Christy D 4.08% 8lbs
16) Michelle M 3.27% 7.8lbs
17) Kay H 0.78% 2.0lbs

Most of them are doing really well... We have some though that are really struggling with the Nutrition thing as you can see. This wekk will be their week to get on the board and begin kicking their habits... Stay tuned!

The general workout

Doing a shuttle run and leaving it there. All the challengers did not want to lose so they all left it here at Parkers Place.


In the end all were glad they did it. They all have come so far. Even in just 2 months. Yes it has been 8 weeks now. We have done 7 weigh-ins and all are in double digits now.

Wednesday, February 24, 2010

nutrition and Weigh Loss

60% of our fitness can be made or broken by our eating habits. Here at the weight loss challenge we come along side the challengers and help them with their nutrition by providing them with good health alternatives. Here Nancy is share some ideas on a way to get the vitamins and minerals in your system in a healthy way. This could also be used as a breakfast substitute.

Tuesday, February 23, 2010

Running Shoes... What to wear?

(This is only 3 pairs of the 5 pairs of shoes I currently have. At one point I have over 10 pairs.)

What is the one thing that shoe companies have in common... To sell as many shoes as possible and at the highest price possible. All over America I see new shoe companies popping up all over the place stating that they have the "LATEST IN TECHNOLOGY" when it comes to running shoes. When in the end... They don't. It is just another way to squeeze more money out of the consumer.

90% of Americans do not compete at such a high level that they need really expensive shoes. All you really need is something that is comfortable and durable. Without getting into specific brands this is what I look for...

1) What does the shoe look like: Can I wear it outside without attracting too much attention to me.
2) How heavy is the shoe: When I put it in my hand it should almost feel as thought I have nothing in my hands. Heavier is not better. The shoes today are being made lighter which will take the strain away from the legs for those that run long distances.
3) Does the shoe have arch support: Most shoes today don't. Especially the really high priced ones believe it or not. I have found that the lower more economical shoes have enough arch support for my needs and most of Americas needs.
4) Is it the latest make in the market: If so I put it back. Today's shoes are not made well and are just too high priced.
5) How much does the shoe cost: Have you ever found that a 25 cent pen , in most cases, out lasts a really expensive pen? Well the same with shoes. The more expensive is not better in most cases it is the opposite. You can get shoes for $45 or $50 dollars that will wear very well and out last your $125 pair of shoes.

Did you know that even the athlete that competes on the highest level possible doesn't even buy their own pair of shoes. And those are usually custom designed for them. Take your track runners, especially your elite sprinters. You would think that they would spend $1000's of dollars on shoes. Nope... not even close... THEY ARE FREE. You spend more money on your shoes then they will ever.

My point is this... If they are not spending a lot of money on their shoes and they wear them much more than you will ever, why should you spend a lot of money on shoes. My experience has shown me that the shoes that can be bought off the rack at your local Kmart is just as good as going to a shoe store and buying those $150 pair of shoes and in the end much more economical.

Monday, February 22, 2010

Life and its problems...

"Kevin, You just don't understand... I have so much going on right now I don't have for myself. I have a family crisis that needs my undivided attention. My mom is on her death bed and my finances are in trouble. I don't have time to think about fitness!!!"

I have heard this so many times, that I can recite it by memory. I understand stress more than you think. I have dealt with more stress over the last 12 months than most have dealt with over their lifetime. What I have found out guys is this... You need time for yourself. You need time to rewind. You need time to refuel yourself. What better way of doing that then working out. But before we look at that, let's look at some other possibilities.

You could...
1) constantly complain about your problems to everyone. At first it may get you sympathy but in the end those same people will begin to rebel against you because they will sense the same old same old coming from you. At first you may feel good but in the end you will becomes a burden to those people or you may begin to get frustrated that what once made you feel good no longer does.
2) drink yourself into a stupor. Now do I need to go here. There is nothing good about this. All you are doing is feeling sorry about yourself and remember alcohol is a depressant so you will get even more depressed.
3) you can eat. Some people call this comfort food. Well, at first it is but then a few weeks later when you look in the mirror, what do you see... more of you. Then you get really depressed because you are bigger than you were just a few weeks ago. Which can cause a whole other group of health problems.
4) you can workout. Now I am not talking about Olympic training type workouts. What I am referring to is something in the morning or during the day that will give you the ability to just spend time with yourself and give you body something good to remember. Working out is a great stress reliever. I know that in my life every time I get stressed I find myself fighting the urge to hide or eat or complain and find myself going to do even just a little workout. After I am done with it... It is not that the problem has gone away.... It is however, that I can think thru it much better... and in some cases find out that in the end everything may just be OK.

Put 30 minutes aside for yourself... you won't regret it. That I guarantee!!!

challenge 2/20/2010 Step

The purpose for this challenge is to see how long you can continue to step up and down on an 8 inch box at various speeds. It starts out at 126 beats per minute and increasing speed every 5 minutes and in most cases ends up at 184 beats per minute after about 30 minutes of stepping. Cardio endurance and consistency is the key and they all did very well. Here are some pictures of this challenge. The winner ended up at 184 beats per minute.

Kevin keeping the step time and pace

It's OK girls... you gave it your all just try and do better next time

Second and third place winners Jayne and Vickie. Sport Authority Gift cards for you both.
Your eventual winner at 184 beats per minute. She was even talking while doing it. Good job Christy.Enjoy your gift cards.
Great Job to all who participated...

Sunday, February 21, 2010

this weeks weight numbers

Well they had a good week... Some set backs... but the level of activity is going up or at least staying constant. Here are the numbers

Rick A Started at 340.0 and as of 2/20/10 he is 310.8 for a total loss of 29.8lbs
James B started at 389.2 and as of 2/20/10 he is 360.8 for a total loss of 28.4lbs
Vicki D started at 208 and as of 2/20/10 she is 192.2 for a total loss of 15.8lbs
Lynn D started at 249.2 and as of 2/20/10 she is 237.8 for a total loss of 11.4lbs
Christy D started at 196 and as of 2/20/10 she is 187.4 for a total loss of 8.6lbs
Donna H started at 197.4 and as of 2/20/10 she is 182.4 for a total loss of 15lbs
Kay H started at 256.8 and as of 2/20/10 she is 253.4 for a total loss of 3.4lbs
Sue I started at 246.8 and as of 2/20/10 she is 231.4 for a total loss of 15.4lbs
Barb J started at 231.4 and as of 2/20/10 she is 214 for a total loss of 17.4lbs
Michelle M started at 238.2 and as of 2/20/10 she is 230/8 for a total loss of 7.4lbs
Amy R. started at 211.6 and as of 2/20/10 she is 200.2 for a total loss of 11.4lbs
Dawn S. started at 299 and as of 2/20/10 she is 275 for a total loss of 24lbs
Janye S. started at 211.4 and as of 2/20/10 she is 198.8 for a total loss of 12.6lbs
Gina S. started at 244.8 and as of 2/20/10 she is 234.8 for a total loss of 10lbs
Ann S. started at 205.4 and as of 2/20/10 she is 193 for a total loss of 12.4lbs
Bill W. started at 256.8 and as of 2/20/10 he is 237.6 for a total loss of 19.2lbs
Cindi Z started at 230.6 and as of 2/20/10 she is 210.4 for a total loss of 20.2lbs

Each and everyone of them are doing well. I am not as concerned with the numbers as I am the activity and gaol setting. Thru the process of creating and then achieving their goals...ultimately the weight will come off.

On too many occasions I have had people try and concentrate on the weight number and pretty much determine their day on how heavy or light they are. Guys you cannot live and die by that number. What should be important to you is the level of activity and whether or not you are on the right road to achieve the goals you set for yourself. Trust me as you start going down that path... the weight will fall off.

The hardest thing that the weight loss challenge contestant have to concur now is the 2 and 3 month blues. Most people at this time start letting life creep back into their schedules and begin to fall off of any program they start back in January. This is the time not to do that but revisit why you began the journey in the beginning and then keep on keeping on.

Good luck guys...

Wednesday, February 17, 2010


“ I want to exercise, but I just don’t want to hurt.”

Well then you need to know that you don’t really want to exercise. What you really want to do is mentally exercise. Let me be more specific…

For argument sake let’s say that there are two types of exercise, physical and mental. Physical exercise can be defined as running, jumping, etc… something that is going to leave you very sweaty and tired and wishing that there was a better way, less painful. Mental exercise, for our discussion, is all the above but not to the point of tiredness or getting sweated up. It is for the “feeling mentally better” aspect not the feeling physically better aspect.

As a personal trainer I have come to a point where I disassociate myself with people who just want to mentally feel good. Why? Well, it is because these people never really amount to much nor achieve anything that gets them to another level physically. As a trainer, you want the person whose mind is already there and now it is time for the body to catch-up. This person is fun to work with because they know what it is going to take for them to get to the next level and that is why it is a joy to work with them.

Guys’, “real” working out is not joyful. At first it is painful, but in the end the benefits out way the struggle you went thru to get to where you are at now. So go exercise!

Are fathers important

There have been some people that have said that the role of a father can be played by a mother. Is this true? I tell you that they are not right. Fathers are important.

Now I am not a psychologist, nor am I a family counselor, but what I am is a person who has seen how important the role of a father is to their family. Whereas the role of a mother is primarily geared for nurturing, the role of a father is to protect the family goals and help bring up the kids to be model citizens. The problem is not that fathers are not existent. The problem is that “good” fathers are few and far between.

Statistics have shown that those family that have a stable family, their kids tend to do much better in society (school etc). There seems to be less stress on each parent because the burden of the family is distributed evenly amongst both parents and not just one. The kids tend to be less spoiled and more grounded. Now don’t get me wrong, there are a lot of dysfunctional families out there and even some families that both parent have done or are trying to do the right thing and their kids still turn out screwed up. There are two sides to this coin. However, your kids will have more of a fighting chance if fathers step up to the plate and there is strength in numbers.

The problem that I see with fathers today is that they do not take responsibility for their role in the family and they let society dictate to them who and what they are. There lies the big problem. Society will never give anyone a far shake especially fathers. Fathers, we need to step up to the plate and take back our families away from society. Let’s hold ourselves to a higher standard and thru that our families will thrive and be successful.

Monday, February 15, 2010

2/13/10 Challenge for WLC

Let the workout begin...

waiting for the rest to get back so we can start the workout...

Yes it is 7 degrees out... but if you dress warm enough you can at least get a few miles in.

yes it is cold out but worth it... in the end

Saturday, February 13, 2010

Kevin's challenge

In this challenge there were 8 disciplines that the challengers had to go thru. They were, Leg Curls (men had to curl 70 pounds, ladies 40 pounds), Olympic Bench (men had to lift 135 pounds, ladies 65 pounds), Chair Squats, Bend Over rows (men had row 95 pounds and Ladies 65 pounds), Single leg kneel downs, Triceps pull down (men had to do 70 pounds and ladies 40 pounds), Leg Press(men had to do 230 pounds and the ladies 160 pounds, and finally Biceps curl(men had to curl 20 pounds and the ladies 10 pounds.

Each event was 5 minutes long and each person was paired up with another person for support. You could take as long or as short as you needed but no more than 5 minutes combined per team. What you will see are the reps that each person did in each discipline. They are impressive.

Rick A: Leg Curls 102 reps, Olympic Bench 44 reps, Chair Squats 45 reps, Bend Over rows 62 reps, Kneel-downs 19 reps, Triceps Pull Down 110 reps, Leg Press 30 reps, Biceps curl 66 reps. total reps completed 478

Kay H: Leg curls 79 reps, Olympic Bench 45 reps, Chair squats 30 reps, kneel-downs 9, Triceps pull down 74 reps, Leg Press 56 reps Biceps curls 30 reps. Total reps completed 317

James B: Leg curls 104 reps, Olympic Bench 40 reps, Chair squats 50 reps, Bend over rows 43 reps, kneel-downs 40, Triceps pull down 50 reps, leg press 45 reps, Biceps curl 30 reps. Total reps completed 408.

Gina S: Leg Curls 80, Olympic Bench 30, Chair squats 50, Bend over-rows 43, kneel-downs 40, Triceps pull down 75, leg press, 56 and biceps curl 45. Total reps completed 407

Vicki D: Leg Curls 111, Olympic Bench 31, Chair squats 38, Bend over rows 65, kneel downs 26, triceps pull down 95, Leg press 44, Biceps curl 39. total reps completed 449

Jayne S: Leg curls 106, Olympic Bench 50, Chair squats 42, Bend over rows 70, kneel downs 33, triceps curls 75, leg press 55, biceps curl 50. Total reps completed 478.

Lynn D: Leg curls 134, Olympic Bench 23, Chair squats 42, Bend over rows 55, kneel downs 28, Triceps pull down 175, Leg press 104, Biceps curl 71. Total reps complete 632.

Bill W: Leg Curls 8, Olympic bench 6, Bend over rows 63, Kneel downs 35, Triceps pull down 94, Leg Press 100, Biceps curl 41. Total reps completed 347.

Christy D: Leg Curls 53, Olympic Bench 45, Chair squats 62, Bend Over rows 60, kneel downs 34, Triceps pull downs 67, Leg Press 57, Biceps curls 85. Total reps completed 463.

Ann S: Leg Curls 50, Olympic Bench 37, Chair squats 46, Bend over rows 50, kneel downs 33, Triceps pull downs 44, Leg press 33, biceps curl 50. Total reps completed 343.

*Sue I: Leg curls 120, Olympic bench 73, chair squats 161, Bend over rows 95, kneel downs 29, Triceps pull downs 81, Leg press 63, Biceps curls 92. Total reps complete 714

Michelle M: Leg curls 90, Olympic Bench 60, chair squats 155, Bend over rows 61, kneel downs 24, triceps pull down 60, Leg press 50, biceps curl 120. Total reps completed 620

Amy R: Leg curls 73, Olympic bench 55, chair squats 55, Bend over rows 75, kneel downs 21, Triceps pull down 65, leg press 70, biceps curl 63. Total reps completed 477.

Cindi Z: Leg Curl 110, Olympic Bench 31, Chair squats 60, Bend over rows 44, kneel downs 24, triceps pulled down 66, Leg press 46, Biceps curl 60. Total reps completed 441.

This is very good. I know afterwards they were very tired. Good job guys keep up the good work.

After 5 total weeks of weign-ins

(not all the challengers are in this picture)
Well after 5 weeks of weigh-ins and the challengers are doing really well... here are their numbers.

Cindi Z. started at 230.6 and after 5 weeks 211.2 total loss 19.4lbs (8.41%)
Sue I. started at 246.8 and after 5 weeks 234.8 total loss 12lbs (7.52%)
Vicki D. started at 208.0 and after 5 weeks 193.2 total loss 14.8lbs (7.12%)
James B. started at 389.2 and after 5 week 362.6 total loss 26.6lbs (6.83%)
Dawn S. started at 299.0 and after 5 weeks 278.6 total loss 20.4lbs (6.82%)
Rick A. started at 340.6 and after 5 weeks 318.2 total loss 22.4lbs (6.58%)
Bill W. started at 256.8 and after 5 weeks 241 total loss 15.8lbs (6.15%)
Ann S. started at 205.4 and after 5 weeks 193 total loss 12.4lbs (6.04%)
Jayne S. started at 211.4 and after 5 weeks 198.8 total loss 12.6lbs (5.96%)
Donna H. started at 197.4 and after 5 weeks 186.2 total loss 11.2lbs (5.67%)
Lynn D. started at 249.2 and after 5 weeks 235.6 total loss 13.6lbs (5.46%)
Amy R. started at 211.6 and after 5 weeks 201.2 total loss 10.4lbs (4.91%)
Sue I. started at 246.8 and after 5 weeks 234.8 total loss 12.0lbs (4.86%)
Gina S. started at 244.8 and after 5 weeks 234.2 total loss 10.6lbs (4.33%)
Christy D. started at 196.0 and after 5 weeks 189.6 total loss 6.4lbs (3.27%
Michelle M. started at 238.2 and after 5 weeks 230.6 total loss 7.6lbs (3.19%)
Kay H. started at 256.8 and after 5 weeks 253.4 total loss 3.4lbs (1.32%)

They are all making great lifestyle adjustments. As I have told them... Take one day at a time and each day make it a good healthy one. My goal for them is to remember these days and at the end of 26 weeks to continue on their new life journey.

Tuesday, February 9, 2010

the weigh-in

Well here are the numbers.

Rick A total loss 22.8 pounds 6.69%
James B total loss 20.2 pounds 5.19%
Vicki D total loss 13.4 pounds 6.44%
Lynn D total loss 7.6 pounds 3.05%
Christy D total loss 7.4 pounds 3.78%
Donna H total loss 12 pounds 6.08%
Kay H no weigh-in
Sue I total loss 12.6 pounds 5.11%
Barb J total loss 14.4 pounds 6.22%
Michelle M total loss 5 pounds 2.10%
Amy R total loss 8.2 pounds 3.88%
Dawn S total loss 20.4 pounds 6.82%
Jayne S total loss 9.6 pounds 4.54%
Gina S total loss 5 pounds 2.04%
Ann S total loss 9.6 pounds 4.67%
Bill W total loss 14.2 pounds 5.53%
Cindi Z total loss 13.4 pounds 5.81%

All this in 5 weeks... Keep it up now and get focused. It is about life style changes and you all are doing it.

MTV and Parkers Place

Over the last month I have seen how a program is put together and I have also seen how dedicated some trainers can be to really helping others achieve their goals. Thanks again to MTV for doing this project in Oconomowoc and using Parkers Place as the workout facility of choice. Ashley did well on the slopes and I know she learned a lot about goals and goal setting.

I have always known that for you to be at the top of your game you need to always look for oppertunities to improve your trade. Excuses should not be present in your world. It is a hard lesson to learn but one that a true athlete needs to understand. You play thru the pain and hurt all the while keeping your eye on the prize what ever that prize is. Congrats Ashley, I hope this was a good learnign experience for you.

Rob (shown in the picture above), me and you have a lot in common. Great meeting you all. Keep up the good work and thanks for the advise. I am looking forward to working with you guys in the future when I come out to your place.

Saturday, February 6, 2010

The Cold Challenge

How many of us when asked to do something that we were a little afraid of would not do it if that other person promised to pay you 1 million dollars? How many of us have allowed our fears get in the way of us achieving certain things in life that could have gotten us to another level in some way? How many of us have allowed other peoples fears dictate to us how we feel about something or someone?

Well this weeks challenge dealt with just that. I know it may seem simple at first but when you think about it, it wasn't as simple for some as it seemed in the end. When I met with the Challengers Saturday I told them that they were going to walk around Silver Lake, on the lake. I walk I wanted was 1.5miles around. Simple? Of course but now add in frozen water and in some parts after about 12 inches of ice 30 feet of water. It got more difficult for some. While I was talking I even saw some of their demeanor's changed from this should be fun to, heck no I can't do that.

Here was the spin though... Everyone had to do it together and everyone had to finish together. If someone fell they were to be helped up. If someone lagged they were to be helped along. In the end everyone finished and everyone enjoyed it.

Friday, February 5, 2010

What type of athlete are you?

I was speaking to another trainer the other day and we were discussing sports and defining what an athlete is. He stated to me that there are really two types of athletes. Those that are just in it for the fun and don't really care about the win and then those that do care about the win and don't see fun in coming in second. One is a recreational athlete and the other is serious athlete.

Websters define an athlete as a person trained to compete in sports. If we really look at the finer details of that statement the question that come to my mind is, Are you considered an athlete if you compete in a sport and have done minimal training for the event? This is where the separation occurs between the recreational athlete and the serious athlete.

The serious athlete is one that takes his sport serious and trains to be the best at it. They, if necessary gets a coach or reads a book, will dedicate much time to perfecting his sport and they do not settle for second best in any way. If they really masters their sport, at whatever age they are at, than have the potential to become an elite athlete. Whereas the recreational athlete just does that sport for the fun of it and really has no desire to get better in it. If this person becomes a little more serious about their sport(s) then they have the potential of becoming a serious athlete.

What is the difference between a serious athlete and one who is not? The answer is simple determination, drive, and discipline. The three D'S. What type of athlete are you?

Monday, February 1, 2010

Saturdays workout what a blast

Working out, while doing it, should not be fun but afterwards it benefits make you forget about the pain that you went thru. If you are having fun exercising then... you are really not exercising. The purpose of exercise is to get your body back in better condition than it was in or to maintain a high level of fitness. But anyway you look at it, it should hurt. For the next 26 weeks these challengers are going to go thru a lot but in the end it will pay off. Ask anyone that has been thru the program... they will tell you... they hates it but now, no medication, they can wear a bathing suit on the beach and not look like a beached whale, no more big and tall cloths, no more sleep apnea, better self esteem, marriages saved, able to do much more than they thought they could ever do... I could go on. There is no bad benefit to working out and working hard at it. now take their example and just do it!