I did a Grand Canyon Rim-to-Rim-to-Rim in May, 2010.

Today marks The End to something that has been very significant to me: My weight loss journey.

Just under two years ago, I weighed almost 160 pounds and was chubby and pretty lazy. Today, I am smaller than I’ve been since high school and yet stronger and more capable than ever. I weigh 129 and am not soft or lazy anymore.

My trainer and I recorded data during the journey. Here’s the proof in numbers:

Baring it all. (It took courage to reveal my numbers early on)

What a difference 22 months and a bunch of hard work, sacrifices and commitment make.

Near the end of March 2009 – 22 months ago – I found myself in the office of friend and personal trainer Steve Bechtel, at his Elemental Training Center, in my hometown of Lander, Wyoming.

I was at the end of my rope. In a health and fitness rut, I weighed almost 160 pounds and had just ordered a pair of size 12 pants from the Eddie Bauer catalog. The first time I ever did that.

Every night for about three years, I would retire to bed with this same, deep, nagging feeling – let’s call it what it was, REGRET – that didn’t just speak to me, it yelled, angrily at me: “Another day went by and you did nothing about it. You didn’t exercise. You didn’t eat the right things and you ate too much. You’re lazy. You feel like crap. You have young children. You’re operating a business and trying to expand it. You need more energy. You have to change things. As soon as possible. But another day went by and you, well, once again did nothing to change things.” Self-talk like this went on probably every night for three years. It was ugly.

In fairness, I should point out that I did have a lot going on in my life. My husband, Jerry, and I had two young sons at the time, and a third on the way, we owned a business, of which I was the CEO. The business was going great and I was busy innovating and capitalizing on what was abundant opportunity. I loved my work and was passionate about our business’ potential. At the same time, I was pursuing prospective partners to help put wheels on the company’s expansion plans. I was probably investing 75 hours a week toward work, plus trying to be a great mother and wife.

So if I needed excuses for my getting soft, chubby and lazy, I didn’t have to look very hard to find them. And they felt like plausible excuses, until each night when that nagging regret kicked in.

I should also point out that most of my life, up until the space between March 2006 and March 2009, I was probably in above-average health. I played basketball in college, and after that, got into mountain biking, snowboarding, snowshoeing, backpacking, trail running, distance day hiking and cross country skiing.

Hell fire, even while I weighed almost 160, I hiked the Shoshone Lake hike above Lander, which is a difficult, 21-mile hike. But I paid dearly for it for days following and certainly it was not the fantastic experience it is when I’m fit and have energy to spare and a “lighter load” to carry.

Skiing on February 23 of last year.

Outside of operating our business, I was no longer confident either. I was chubby and felt lazy, because, well, physically I was. My self-esteem tanked. We’d take family trips and I wouldn’t swim with Jerry and the boys at the hotel pool because I didn’t want to put a swimming suit on. I found myself turning down speaking invitations. I didn’t “go out” as much – meaning even to make simple trips to the grocery store, etc. I “hid” myself as much as possible while focusing on business and trying my best to be a good mom and wife.

So, in March 2009, shortly after I ordered the size 12 pants, and upon encouragement from my friend, Sharon, there I sat on Steve’s couch in his office at Elemental Training Center.

I won’t rehash everything here because I’ve covered my weight loss and fitness journey pretty thoroughly right here on this blog. (I’ve compiled a list containing all 33 posts with links to each here. Please check them out and feel free to share them if you think they’ll inspire others to get off the couch and add vitality and years to their lives.)

Family hiking photo at Blue Ridge Lookout, August 2010.

But let me say this. Basically I let three years, at least, slip by in my life that – from a vitality and health quality standpoint – were less than extraordinary. Frankly, from a health standpoint, those three years were, at best, mediocre, and it bothered me then, and now, that I can’t get that time back to do over in a more healthy body and mind.

So as I sat on the couch confronting my overweight and sloth-like status with Steve, I committed to losing weight and getting in excellent health.

Summiting the Grand Teton, August 2009.

One of the most important realizations I had early on that was probably more instrumental than any other thing in my weight loss journey’s success, is that there is a (huge) difference between deciding and committing.)

I have a poignant memory from that day that marked The Start of my weight loss journey: I was on my way home from my meeting with Steve and I was at a red light on Main Street waiting to turn left on S. 5^th Street to head home.  I thought first of the brevity of life. How short of time we have and all that’s important to me and how best can I live it to the fullest while honoring those I love so much and who love me. I realized at that time that the changes I was about to make were gigantic. They would be changes I would make for life. For eternity.

Sure, I would have to eat more vegetables. Drink more water. Eat less junk food. Exercise harder and on a regular basis. (I eventually made the decision, on my own, to give up all grains/complex carbohydrates, which for the first few weeks required monumental will power.) I would have to get up super early in the morning.

As I sat there at that red light thinking about all this, it may sound cheesy – and extreme – but I remember thinking: I am giving up frozen pizza not for a month or a year but probably for the rest of my life. The commitment was that big. I was signing up for changes that were to last a lifetime.

The change I was committing to meant more than taking a few difficult-but-temporary steps.

And, I was all in.

So, in a nutshell, yesterday, Jan. 31, 2011, The End of my weight loss journey was met. On March 20, I weighed 158 pounds and my body fat was about 27 percent. Today, I weigh 129 pounds and have 10.9% body fat.

More significantly, though, my life has gotten so much fuller and richer – on all fronts. I’m a better mother. I can not only play and romp with our three young sons, I have a fighting chance of keeping up with them on the slopes, in our wrestling matches and in foot races. I’m a better, happier, more loving wife. I am more confident in my work. I have enjoyed countless, awe-inspiring outdoor experiences during the last 22 months that I would have absolutely missed out on had I not embarked on my weight loss/fitness journey.

Family ski outing.

Among other things, I climbed the Grand Teton, completed a Grand Canyon Rim-to-Rim-to-Rim in a less than 24 hours, I placed third in my age group in the Rendezvous 25k Ski Race last year, I went on a dozen or more “epic” day hikes in my beloved Wind River Range that were 21-32 miles each.

I also learned a lot about fitness and training. Steve Bechtel is a brilliant trainer who knows his stuff. As many would agree, he could be “a trainer for the stars.” He set the bar high and drove me hard, both things I required in order to push myself. He introduced me to high intensity and metabolic training. He helped get me strong without “bulking up.” The latter is proven by the reality that while I’m significantly smaller than I’ve been since I was in high school, I’m stronger than ever. I did 21 consecutive pull-ups, 30 dips, bench-pressed 132 pounds five times, dead-lifted 135 pounds 39 times, did 26 back squats of 135 pounds, and did 16 front squats of 135 pounds.

Today, I often find myself close to (happy) tears when I think about how full and rich my life is. This is in very, very large part the result of my weight loss and fitness accomplishments.

My weight loss journey has ended, but my pursuit of staying in great fitness will never end. I have arrived at a particular weight but I know it’s an ongoing effort to stay healthy. I can say this: I’ve tasted the Koolaid and I’m never going back. I’m saying yes to vitality, great health and a full life. I’m saying no to mediocrity and to just getting by when it comes to my health. Life is too short. And I love it too much.

As some of you are aware, I am training to become a life and leadership coach, and was also recently certified by the American Fitness Professionals and Associates as a nutrition consultant. Many of my coaching clients have weight loss as a major goal in their life.

I, for one, don’t underestimate weight loss as being something that’s of significant importance in one’s life. It’s not something to toss aside as a vanity item – quite the contrary. Everything in my life is better as a result of weighing less and being more “able” to live my life to the fullest. Being the best person I can be for those who love me and for those I love is absolutely related to the condition of my health and well being. (And okay, sure, it’s also great to fit into my designer jeans.)

During the last 22 months I’ve often told people I was reinventing myself. But what happened during the last 22 months was a transformation.

My sincere thanks to my husband, Jerry, and our sons, Wolf, Hayden and Fin, who were especially important in this journey; to my parents and other family members, to my close friends, to Steve Bechtel and his team at Elemental Training Center, and to all of you who have read this blog and/or support me with your friendship and positivity. I don’t take any of it lightly, and I am grateful to all of you.

Thanks for following this journey. I will be happy to share any specifics about what I did during my weight loss journey with you, including tips and tricks. If you wish, I will also light a fire under you, if that’s what you’re needing.

My main team.

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Elemental Gym has a fantastic gym, some terrific programs and classes that will help you achieve better fitness. And, I might add, some great personal trainers: Steve Bechtel, Ellen Bechtel, Jagoe Reid, Sophie Mosemann and Lee Brown.

Thanks to all of you who have followed my journey. I love you for your support, readership and love!

Please see my more complete “end of weight loss journey” blog post just published. But in doing so, I first wanted to get this list of complete links up in one place so I can reference it from the aforementioned blog post.

MY WEIGHT LOSS/FITNESS JOURNEY BLOG POSTS

POST 1: A MID-LIFE TRAINING PROGRAM (May 9, 2009)

POST 2: MY FITNESS JOURNEY, SWITCHBACK #2 (June 10, 2009)

POST 3: HAVE WORKOUT, WILL TRAVEL (June 23, 2009)

POST 4: I’M HAVING MY CAKE & EATING IT TOO (June 29, 2009)

POST 5: COMMITMENT, THE DREADED THING (July 12, 2009)

POST 6: 4-MONTH FITNESS UPDATE: –18 POUNDS, –9.3% BODY FAT (July 28, 2009)

POST 7: MY FITNESS JOURNEY: WHAT’S NEXT (Aug. 17, 2009)

POST 8: SPOT REDUCTION: WE CAN STOP BELIEVING (Sept. 1, 2009)

POST 9: 6-MONTH UPDATE: –23 POUNDS, –12.4% BODY FAT (Sept. 15, 2009)

POST 10: THE DOWN-SIDE OF LOSING WEIGHT (Sept. 23, 2009)

POST 11: EXERCISING AT DARK-THIRTY A.M. (Oct. 2, 2009)

POST 12: GOT MOTIVATION? (Nov. 7, 2009)

POST 13: VIDEO BLOG: HOW I LOST 24 POUNDS & 12.5% BODY FAT (Nov. 14, 2009)

POST 14: WHY ACCOUNTABILITY IS MORE VALUABLE THAN SUPPORT (Nov. 24, 2009)

POST 15: I (MOSTLY) LIKE KATE MOSS’ QUOTE (Dec. 1, 2009)

POST 16: FITNESS JOURNEY: WHAT HIGH INTENSITY MEANS (Dec. 13, 2009)

POST 17: WHAT I ATE TO LOSE 26 POUNDS IN 8 MONTHS (Dec. 23, 2009)

POST 18: 2010 FITNESS GOALS VIDEO BLOG (Jan. 5, 2010)

POST 19: 10-MONTH FITNESS UPDATE — OR, DEBUNKING A MYTH: GIRLS CAN GET STRONGER AND SMALLER (Jan. 13, 2010)

POST 20: DECIDING AND COMMITTING ARE DIFFERENT THINGS (Jan. 30, 2010)

POST 21: COWGIRL TUFF JEANS OR A 1,200-FOOT PARASAIL? THAT IS THE QUESTION (Feb. 5, 2010)

POST 22: I DID 19 PULL-UPS — JUST 1 SHORT OF MY GOAL (Feb. 16, 2010)

POST 23: RENDEZVOUS 25K SKI RACE: A GREAT EXPERIENCE (March 10, 2010)

POST 24: ONE YEAR AGO, I WAS LAZY AND CHUBBY (April 1, 2010)

POST 25: NEXT UP: 50-K TRAIL RUN (May 3, 2010)

POST 26: MY PERSONAL TRAINER SHARES HIS KNOWLEDGE (May 12, 2010)

POST 27: SHELLI: 1; KRISPY KREMES: 0 (June 15, 2010)

POST 28: FITNESS JOURNEY BLOG POST, NO. 28 (July 12, 2010)

POST 29: DON’T EAT JUNK FOOD JUST BECAUSE YOU’VE EARNED IT (Aug. 23, 2010)

POST 30: MY UPCOMING FITNESS GOALS (Sept. 18, 2010)

POST 31: STRONGER, BUT SMALLER (Nov. 7, 2010)

POST 32: I’M CHASING 2 RABBITS. WISH ME LUCK? (Dec. 13, 2010)

POST 33: THE END — OF MY WEIGHT LOSS JOURNEY

A SAMPLING OF ADVENTURES ENJOYED ALONG THE WAY:

32-mile epic Wind River Day Hike

Another Best Wind River Hike, Ever

Hiking the Bears Ears Trail

Biking to Frye Lake

Rim-to-Rim-to-Rim of Grand Canyon: 46 miles, 23,000′ of gain/loss, 1 day

Snowshoeing above Lander, Wyoming

Trail running The Bus Trail above my town

Rendezvous 25-k Skate Ski Race

Skiing the Continental Divide/South Pass, Wyoming

Climbing the Grand Teton

Hiking Deep Creek & Ice Creek Lakes, Wind River Range

50-Mile Traverse (Day Hike) of Zion National Park

29.5-Mile Epic Wind River Day Hike

2-Week NOLS Brooks Range Hiking Course

HOW TO WAKE UP AT 4:30 AM TO WORK OUT

How to Wake Up Early in Morning to Go to Gym

————————————–

I am a life/leadership coach and consultant, and owner of Epic Life. I help others discover their life purpose and then help them route-find their way to it. If you’re interested in consulting or coaching, please email me. As an option to select clients, I also offer guided epic adventures.

Some of you may recall that I came up with several short-term fitness goals on Sept. 18. As of Oct. 26 — about 5 weeks later — I had achieved three of them. I was able to do 21 dips. I squatted slightly more than my bodyweight (135 pounds) 25 times, and front squatted 135 pounds 16 times. It should be noted that while these squat stats are gym records, neither had any data in their place so it doesn’t necessarily mean I “own” these records. Furthermore, we only “went after” these “reps at bodyweight” exercises/records once for front squatting and twice for regular back squats. (The first time I did 21 reps on the back squat)

For practical purposes, it appears these three goals can be checked off my list as being accomplished.

Me, on Cyclone Pass.

What you hopefully recall from my goal-setting video in mid-September is the end of it. Specifically I was quite concerned about “bulking up” while pursuing so many ambitious “strength” goals. I thought/think this was a legitimate concern given my training would inevitably shift to low reps and lifting very heavy loads. This is what everyone thinks. But it’s actually all wrong, according to Steve, who shrugged off my concern, emphatically stating that I will not bulk up.

Another concern, which I still have, is getting my weight from 133-135 down to 129. For the record, this is a goal mainly because there are a pair of jeans I really want to wear and they require losing some weight. I’m kidding! Sort of. The weight loss goal represents a weight that I honestly cannot recall ever weighing. Suffice it to say if I was ever 129 pounds, I can’t remember when it was. I like the “impossibility” of this goal.

First, let’s address the bulking up concern. Steve was right. I have not bulked up. In fact, I’ve gotten leaner and smaller. This fact still boggles my mind, although Steve’s knowledge about getting stronger without getting bigger has been supported previously in my numbers. (Several months ago I deadlifted 135 pounds 39 times and did 19 pullups to the same result — no weight gain or body size increase; if anything, the opposite).

Since I hired Steve as a personal trainer and joined Elemental Training Center in March 2009, we have kept good data on my weight, body size (measurements) and body fat percentage. So, don’t take my word for it, or even Steve’s. Look at the data:

Part of the way Steve explains my getting stronger while getting smaller has to do with the fact that muscle is more dense than fat. Steve attempted to explain this to me by saying that a pound of muscle may resemble in size a small apple, whereas a pound of fat may resemble in size a grapefruit. Okay, that helps.

So here we are today. It’s Nov. 8, and I’m having a challenging time. Last Thursday, during my session with Steve, I was telling Steve I was disappointed in my pullups ability during our Tuesday session a couple days earlier. Being whacky, I punished myself for that by doing 100 pullups (and what the heck 100 pushups) in addition to my usual cardio/high intensity intervals on the elliptical trainer, stepmill and air dyne on Wednesday morning. Steve was not happy. I showed up to Thursday’s session — gee I wonder why — tired and sore.

It was at this point Thursday that Steve took me over to one of his beloved whiteboards and charted how I should be working out right now. What he charted didn’t look anything like the self-prescribed workouts I was choosing to do on my own time. In so many words, he said: “If you don’t follow this plan (pointing to his strategy on the whiteboard) and we don’t achieve your goals, it’s your problem. If you follow this plan and we don’t achieve your goals, it’s my problem.”

Once again, Steve’s wisdom is compelling. So, I will let it be his problem and do what he instructs me to do. After all, he is my hired coach and trainer. And somehow, as a result of this little chat we had, and the data like that included in the image above, I feel confident I will achieve my goals. Including the weighing 129 one.

If all goes well, it will be nobody’s problem.

Elemental Gym has a fantastic gym, some terrific programs and classes that will help you achieve better fitness. And, I might add, some great personal trainers: Steve Bechtel, Ellen Bechtel, Jagoe Reid, Sophie Mosemann and Lee Brown.

I’ve been working with Elemental Training Center founder and personal trainer, Steve Bechtel, for several months now. Depending on what my goals are, and what season it is, Steve designs specific training programs for me that help enable me to perform at high levels.

Recently, during my Thursday session with him, he discussed the filter through which we should put most training programs up against. In the end, the best training program will be on that has evidence to support it.

This is POST 29 of my “fitness journey.” For backstory, see Post 1,
Post 2, Post 3, Post 4, Post 5, Post 6, Post 7,Post 8, Post 9, Post 10, Post 11, Post 12Post 13,Post 14, Post 15, Post 16, and Post 17,Post 18, Post 19,Post 20,Post 21, Post 22,Post 23, and Post 24, Post 25, Post 26,Post 27,Post 28 and Post 29.

Elemental Gym has a fantastic gym, some terrific programs and classes that will help you achieve better fitness. And, I might add, some great personal trainers: Steve Bechtel, Ellen Bechtel, Jagoe Reid, Sophie Mosemann and Lee Brown.

As we get ready to enjoy Thanksgiving and Christmas and all the feasts and sweetness these holidays bring to our lives, some of us may need to enlist increased accountability in our fitness and weight loss programs.

Here is some wisdom from my coach/personal trainer, Steve Bechtel, of Elemental Training:

Elemental Gym has a fantastic gym, some terrific programs and classes that will help you achieve better fitness. And, I might add, some great personal trainers: Steve Bechtel, Ellen Bechtel, Jagoe Reid, and Sophie Mosemann.

Hi. My name is Shelli and I have a temporary motivation problem.

This is POST 12 of my “fitness journey” blogging. For backstory, see Post 1,
Post 2, Post 3, Post 4, Post 5, Post 6, Post 7,Post 8, Post 9, Post 10, and Post 11.]

Okay, so this is the I NEED MOTIVATION post. For the last seven-and-a-half months, I’ve embarked on a serious fitness and nutrition journey.

On March 23, I hired Steve Bechtel, of Elemental Gym, to be my personal trainer. I started training five days a week, two of which are high intensity strength, cardio and metabolic sessions with Steve and three of which are Intervals, epic long day hikes and more endurance-type stuff.

I drastically improved my diet. I’m only eating healthy foods, and on most days I’m limiting my calorie consumption to 10% of my body weight. I’m not eating much bread. I’m not eating pasta, potatoes, rice, chips, and for the most part, no desserts or sweet treats. I feel great and have more energy as a result.

If you’ve been following my fitness posts, you’ll recall that in the last seven months, I’ve lost 23 pounds and 12.5% of fat. I’m thrilled. I’m where I want to be with my weight and am in pretty good physical condition. I grateful for my progress.

Then Halloween happened. And yes, I got the memo. (That is, Steve’s ETC November newsletter dated Nov. 1 that featured a photo of candy corns on the front cover with the caption: Halloween is over. The leftover candy either goes in the trash or on your butt).

Didn’t matter. I figure I probably ate 12 small candy bars on Oct. 31.

Darn it. Until now, I’ve been steadfast in my discipline when it comes to my improved diet changes. And interestingly, on Oct. 31, I felt strong enough to resist the temptation of the candy, but for some reason I felt like punishing myself, which meant indulging and then paying the price for it.

By price, I mean the mental anguish I would put myself through for straying and giving in to crap food, which ultimately made me feel physically crappy and mentally crappy. I’m talking about the “wrath of Shelli” that I’m capable of placing upon myself. Trust me it’s far worse than the pound I may have gained as a result of snarfing a bag of baby candy bars. Still, I looked the candy in the face, and I ate it, 12 times. And it was delicious, thank you very much.

Having fun during a personal training session. Or, carrying an 80-pound sandbag up and down the stairs.

This fact, combined with the fact that I’ve already achieved my immediate weight and fitness goals, and the fact that the days are shorter, it’s dark earlier, winter’s coming — and let’s see, what other reasons can I come up with to justify falling off the wagon? – made me think this might be a swell time to write a post about how one can keep motivated to stick to their fitness and nutrition regimen.

Because how to keep motivated is a challenge for me right now.

Don’t get me wrong. I know too well how I felt before achieving my current fitness level and weight goal. I will not let myself return there. That, I know.

But I do worry about how I’m going to retain the will and discipline between now (Nov. 6) and when the snow clears and the long days return so I can continue my epic, 25-mile day hikes in my beloved Wind River Range (mid-June). Sure, I will skate ski and snowshoe a lot this winter, but we need snow for that. Right now there isn’t enough snow for that. And yet the hills are muddy or have just enough snow to keep me from going too far into them. I know, woe is me.

The gym, well I like it. In fact, as far as gyms go, I love Elemental Gym. But I’m working out there five consecutive days every week. I’ve been in a serious relationship with both the Elliptical Trainer and the Stepmill for almost eight months, and frankly, I’m running out of ways to keep the excitement alive in those particular relationships. We’ve moved well beyond the honeymoon phase.

Thankfully, my two sessions with Steve each week are still something I look forward to, even if he does have me doing several sets of dead-lifts that equal my weight. (Deadlifts are not my favorite exercise. I prefer to call them  dreadlifts.) As a coach, Steve mixes it up for me but always drives me to become stronger and work harder. And, he holds me accountable. These are all reasons I look forward to my two workouts with him each week — even if they do scare me a little.

Check out this recent workout with Steve, some of which he captured on video. Does this look like fun, or what? Just think, this could be you:

So right now, I know I need my personal trainer more than ever. After all, he is my “coach.” If lack of motivation is an issue for any of you reading this, I would suggest you consider hiring a personal trainer. If you’re one of the 6,937 lucky people living in Lander, WY, Elemental Gym has several great coaches. I know them all, and I have several friends who are reaping benefits from their tutelage. (See bottom of this post for their contact information)

In addition to having a personal trainer to coach you and keep you working at a high level, having a specific goal to shoot for is another trick to overcoming lack of motivation. In the past I’ve trained for trail marathons and 50k trail running events to fulfill this need. Pick a 5k or 10k snowshoe or skiing event, or travel somewhere tropic for Spring Break and start the vacation with a running event.

One March we traveled to Hawaii to do the 37.2-mile Run to the Sun for this reason. It was a great way to start our spring break vacation and it kept us working out hard during the winter months. I’m looking for a similar event for 2010, but very importantly, I have six Wind River Day Hikes that range in distance from 24-32 miles each lined out on my calendar for next summer. These hikes are posted on our refrigerator as a reminder that helps motivate me.

And, I do still have my goal of doing 20 pull-ups. It definitely can’t hurt to have a very specific and measurable goal to work toward. I’m not yet able to do 20 pull-ups so that keeps me going back to the gym for more.

By the way, this motivation slip just started a week or two ago. During that time I tweaked my back a little, and our dog of 14.5 years, Taiga, passed away. Also, we experienced turn-your-clocks-back-an-hour, which truly marks the onset of Fall in my world. So maybe I have a case of Seasonal Affective Disorder, or “Winter Depression.” In which case, I may just invest in a “Feel Bright Light Visor” and be good to go. Regardless, I’m hoping this lack of motivation I’m experiencing will be short-lived.

The point of this post is that at one time or another all of us lack motivation to become or remain fit and healthy, for one reason or another.

I’d love to hear how some of you confront lack of motivation in your training and health. Share with me if you’d like…

In the meantime, just talking about all this has been helpful. I’m feeling better already. Thanks for your continued reading and support. Yours in fitness, Shelli. xoxo

Up next, I will write about one trick I use to confront – and successfully fight off – junk food temptations. Because, other than the aforementioned Oct. 31 candy bar consumption episode, I’ve managed to do pretty well at fighting off all junk food for the last eight months. I will share one of my tricks for achieving that. :>

Elemental Gym has a fantastic gym, some terrific programs and classes that will help you achieve better fitness. And, I might add, some great personal trainers: Steve Bechtel, Ellen Bechtel, Jagoe Reid, and Sophie Mosemann.

Hi.

Probably a better headline for this post would be: GETTING FIT IS HARD TO DO.

It has been almost 6 months since I decided to get out of my sedentary rut and back into good physical condition.

In late March, I hired personal trainer Steve Bechtel and joined Elemental Gym. I also broke up with bread, potatoes, pasta, French fries, ice cream and cookies. I gave up “sleeping in” until 5:30 am , instead opting to go to the gym at 4:30 am three times a week. I let go of my previous thinking that you had to log significant time in “fat burning zone” on a treadmill or elliptical trainer several times a week or go jogging several miles a week in order to lose fat and weight. And, I made sure to work out even when I’m traveling.

I’m happy to report that at my third weigh-in, body fat check and strength testing today, it’s all paid off. In six months, I’ve lost 23 pounds, 12.4% bodyfat, and increased my strength and endurance. I’ve climbed the Grand Teton and completed several 20-mile-plus mountain dayhikes that I completed with leftover fuel in the tank and no sore muscles or injuries. Also, for all of you who are afraid and concerned that strengthening and high intensity gym work will make you “bulkier,” which I too was concerned about – it’s simply not true. I’ve gotten significantly stronger while losing literally inches in my arms and legs.

By far, the most important and significant result of the past six months of hard work and getting fit is the fact that today I am a new person: a happy, healthy, fit and more energetic one.

My husband, Jerry, with our three young sons, Wolf, Fin and Hayden, ages 9, 2 and 7. We lead an active, outdoorsy life. I'd like to keep it that way.

What is this worth?
A lot. For almost four years, up until this past March, I was going to bed each night with an enormous amount of regret and self criticism that in my head went something like this: “I’m so out of shape. I can’t believe I’ve let myself go. I can’t do everything I want to do because I’m getting heavier, and lazier, less confident, and less ambitious. I’m embarrassed. I must look lazy. Why did I quit working out? Why did I eat that ice cream? Why did I not work again today?” And the list went on and on.

This happened every night as I lay awake during the last moments of each day. These thoughts weighed heavily on me, and I feel certain they took away from the quality of my life for a period of three or four years.

Also I remember in early March a walk I went on with a good friend around what we call the “Tomato Loop,” which is basically a 3-mile country loop route that is accessed from town. I was telling her that I had about “20 to 25 pounds to lose” to get back in tip-top shape and to what I figured was my ideal weight, my “most healthy” weight.

It was daunting to me even to hear myself utter those words because 20-25 pounds is a significant amount of weight. And I didn’t think I would have the patience to see it through. I was sure it would take a couple of years to lose that much. Impatience is probably my single biggest shortcoming. Having to endure two more years before I would realize my desired weight loss, well, wasn’t something I accepted easily. Talk about pain. What I was talking about would be hard in every aspect. It would cost me emotionally, physically, financially. And it would cost me my time, which as a mother of three young sons, I place the highest of values on.

And yet, six months later, I stand here today having achieved that goal. Those nagging regrets and the self criticism I used to confront myself with every night before going to sleep are now gone.

But as Steve sometimes reminds me in our conversations, results may vary. You know the sayings: You get out what you put in. Garbage in, garbage out. You do what you’ve always done, you’ll get what you’ve always got. Nothing worthwhile comes easy.

The only reason I have been successful in just six months’ time is because I attacked the problem from all angles. Two facts I was 100% clear about when I consulted Steve and ETC for the first time on March 21: I’m impatient, and I’m not afraid of hard work. The fitness regimen that I have embarked upon capitalizes on these two realities. And I knew if I did my part – made sacrifices and did a bunch of hard work – then it would be possible for me to achieve my goal in a shorter amount of time.

I adjusted my diet to include only healthy foods and decreased the number of calories I consumed to 10% of my body weight. I worked out 5-6 days a week, including high intensity in just about every session. I remained accountable and committed. For me, hiring a personal trainer helps significantly with this aspect. Having some form of “contractual” agreement has the effect of being more binding.

Steve talks to me often about the need for commitment when it comes to fitness and our health. He tells me how Elemental Gym’s membership experiences cycles. That it’s uncommon to have members that stay committed throughout the year. We are masters at procrastinating when it comes to our health.

We all know how the story goes. Most of us have lived it before; it’s not unique. Something else always gets in the way. For a few months of the year, or a half of a year, or for several years, for whatever reason, many of us will demote fitness to the bottom of, or off of our, list of priorities, despite the fact that our health and care for it can extend and add vitality to our lives.

In my case, my husband and I have three young sons. We lead an active, outdoorsy life – and I want to keep it that way. It’s important to me that I’m able to keep up with them and “play” with them whether it’s wrestling with them on the floor, climbing mountains or snowboarding with them. Heck I have my own goals, too, like doing more 50k trail-running events and long, epic dayhikes and mountain climbs. I want to be an enthusiastic, energetic and confident wife and mother. And, I want to have as much drive as possible to perform my work. (Weight and fat loss, or improving our time in an event, are things we think of first when we think of getting more fit and working out hard, regularly. But I would argue the increase in energy, positive attitude adjustment and confidence are the real benefits)

When I think of how I was feeling last March, following a four-year slump in my fitness, and consider what I’ve accomplished since then, whatever this feeling is I have now is the exact opposite of regret.

I’m pretty certain that if I hadn’t made the bold changes that I did, beginning on March 23, I would not be on the floor dog-piling and wrestling with our three young sons, or racing them at the playground. I would be taking all these frolicking times sitting down, in passive, “spectator” mode. And what a gigantic bummer that would be, not only for them, but for me.

My four boys. I want to be able to do anything our boys do. And not be injured as a result of it!

Here are some of my favorite quotes related to regrets, that I think are relevant to our delaying, or not, becoming fit and healthy:

“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do…” (Mark Twain)

“Regret for the things we did can be tempered by time; it is regret for the things we did not do that is inconsolable.” (Sydney Smith)

“If only. Those must be the two saddest words in the world.” (Mercedes Lackey)

“You never regret working out.” (local friend and ETC member Deborah Ellis)

We can’t get time back. The health benefits of keeping physically fit are reported everywhere with scientific, supporting data. We all know being fit and healthy is good for us. And yet we so often don’t value its importance. Probably, because it’s hard work.

Giving up French fries, ice cream, chips, cookies and candy has been very difficult. Getting up at 4:30 am three mornings a week is hard. Doing high intensity strengthening and metabolic training with Steve Bechtel is not easy. Staying committed and eating right and still finding time to work out when I travel, which is often, is inconvenient. In fact, everything related to what I committed to six months ago when I embarked on this “fitness journey” is hard.

But I would argue that trying to live the life I want to lead, but not being able to, is even harder.

And even harder yet is knowing what changes need to be made to have the life you want, and yet not making those changes.

In summary, I am no expert, and far from perfect on the topic of physical fitness and weight loss. And I still have the task of remaining committed, even after having reached my initial goals. Being fit, after all, is a life-long journey, not an event. Also important for me to mention is my sincere thanks to my family and friends, Steve and ETC trainers, for their support. Without it, my fitness journey would be even more difficult.

Elemental Gym has a fantastic gym, some terrific programs and classes that will help you achieve better fitness. And, I might add, some great personal trainers: Steve Bechtel, Ellen Bechtel, Jagoe Reid, and Sophie Mosemann.

So, I’m at my personal training session with Steve Bechtel at Elemental Gym, in Lander, WY, yesterday. I’m hard at work on my last exercises of the session. They are abs-related. Incline situps to be exact.

Hiking up Cyclone Pass during a monster day hike from Sinks Canyon to Shoshone Lake to Baldwin Creek, above Lander, WY. According to my personal trainer, hiking hard up hills can help with fat loss.

I tell Steve that I’m actually able to see some of my abdominal muscles now, but not all of them. “I still can’t make them out near the bottom,” I explain, pointing to my pooch belly.

To this, he says, “Well the only way you’re going to get rid of that is with intervals.”

My training includes two days a week of intervals. This is one of my workouts.

He must not have heard me, I thought. What do intervals have to do with my mid-section? (After all, “Don’t Stop Believing,” by Journey was blaring from the satellite radio…)

“No… I mean my abs, the bottom front part of them,” I add, this time pointing more directly to my stomach.

It was then that Steve asked me if I was asking about “spot reduction?” Spot reduction, meaning when you exercise and focus training on specific regions of your body so as to hopefully burn the fat off that area specifically.

“Yes, exactly!” I said.

“Spot reduction is a myth!” he exclaimed. Well, maybe not exclaimed, but he said it pretty emphatically. He explained how there have been countless machines built to promote spot reduction. Think of the ab devices we see on TV informercials during bouts of insomnia in the wee early morning hours. Also I think of the inner thigh and outer thigh machines you often see at gyms. I know as a woman, I’m the target audience of such machines.

“SPOT REDUCTION IS A MYTH,” IN STEVE’S WORDS:

As we wrap up my training session, Journey’s Don’t Stop Believing has (ironically) been replaced by Another One Bites the Dust, by Queen. Just great…

Elemental Gym is a fantastic gym and has some terrific programs and classes that will help you achieve better fitness, and some great personal trainers, including Steve Bechtel, Ellen Bechtel, Jagoe Reid, and Sophie Mosemann.

Feeling on top of the world Aug. 3 on top of the Grand Teton.

Those of you who have been following my fitness journey, and my progress over the last four months, know that I have lost 18 pounds and 9.3% bodyfat.

I have been working with personal trainer Steve Bechtel, of Elemental Gym, since March 27.

I have not only lost weight and fat, but very importantly, have increased my energy and feel much better. I can (almost) keep up with my three young sons now.

I also went on some 18- to 21-mile high altitude day hikes in our Wind River Mountains, and more recently summited the Grand Teton.

Many close to me are now asking, “What’s next?”

Steve and I talked today during my training sessions, in between sandbag heaving, what my goals are for this next stretch.

The 4 biggest reasons I want to stay fit. Photographed on Frye Lake are my husband, Jerry, and our three sons, Fin, Hayden and Wolf.

For one thing, my husband, Jerry, has back surgeries and rehab in the near future. He just had a 4-level fusion on his neck (c4-t1). And before the end of this year, he’ll undergo lumbar fusion. He has a future of back problems due to much congenital narrowing, etc. The Hawaii Ironman remains at the top of his life list and we have to get him in a condition where he can train and do it. Fortunately, he’s done many ultras and marathons and is tougher than normal.

So, one thing I’ll be focusing on is continuing to get stronger so I can handle all the lifting that running a household and raising three young sons involves during these next several weeks and months. Jerry is a fantastic husband who does most of the heavy lifting, so to speak, at our home and for our family, so it’s beyond my turn.

But in addition, I do want some specific fitness-related goals to ensure I keep making progress. I haven’t worked this hard and come this far to let it go or to retreat into my pre-March ways. So, I told Steve I’d like to lose another 3-5 pounds and another 1-2% bodyfat. I want to continue shedding my midsection. Heck, I’d also like to be able to do 20 pull-ups. That would be cool. (Roh-roh, this is a postscript to that last statement. I just learned the women’s pullup record at ETC is 18 pullups. Well, maybe I can take 12 months to do the 20.)

Figuring out what mountains to climb next, metaphorically speaking, is half the fun for me right now. When I'm fit the options are more vast.

Steve reminds me my weight/body fat goals will get harder to accomplish now. I don’t have the surplus of fat and weight that I had four months ago, or even two months ago. So I’ll have to stay extra focused on my nutrition and up my training levels even more.

I can’t improve my nutrition/diet much more than I already have. (I guess this can only mean I must stop plucking the peanut M&Ms from the trail mix?) I trust Steve will be pushing me extra hard. (I received from Steve today my new 3xweek workouts that I do on my own, and they’re looking pretty interesting. We’re definitely changing things up and taking it up another notch.)

As for down the line a little, Jerry and I would like to considering doing the Wasatch 100 together. And, there are many 25- and 30-mile Wind River Range area day hikes I plan to do, yet this year before the snow flies, and next year. In fact, these long day hikes in our area are top of my list, as they take little time to do, and the country I can see in our backyard in a long, physical effort is unmatched.

And probably some more 50k trail runs are in my near future, as are some supported, long biking events.

Maybe I will clean the house. Or enroll in a wind surfing camp. Or how about a Denali expedition? Maybe? Who knows?

Readers: Please give me ideas for events or adventures you can think of, or have done, that involve lots of uphill hiking, mountains, endurance and stunning scenery. I’m all ears!

The point is I have options, thanks to my improved fitness. And besides, figuring out what mountains to climb next, metaphorically speaking, is half the fun.

It will be an interesting and challenging next phase. Follow me and I’ll let you in on everything. (And BTW, thanks to all of you for your support!)

I can’t recommend Elemental Gym enough. Yes, hiring a personal trainer or joining a gym costs money and time, but if you’re looking to improve your life and extend it, it’s a no brainer. It’s a far better investment than eating fast food or watching too many hours of television, or doing whatever it is that is taking your time and money that is not as healthy as improving your health. Elemental Gym has a fantastic gym, some terrific programs and classes that will help you achieve better fitness, and some great personal trainers, including Steve Bechtel, Ellen Bechtel, Jagoe Reid, and Sophie Moseman.

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Paddling on Frye Lake near my hometown of Lander, WY, recently.

I woke up a little nervous this morning. You see, today marked my weigh-in, body-fat check and fitness testing at Elemental Gym. I’ve been working with personal trainer Steve Bechtel for 4 months now and every now and again I get weighed and tested.

Hiring a personal trainer and changing my ways has paid off big-time. During the initial 2.5 months, I lost 14 pounds and 7% body fat. Although I’ve continued working out hard and eating right during the last seven weeks, this morning I was uncertain if, or how much, weight and fat I lost. Add to that I was feeling bloated and heavy as I walked into the gym, where Steve greeted me with his testing game-face.

So imagine my delight when I learned I lost another 4 pounds and 2.2% of body fat. According to national body mass index standards, I’m now technically almost “very lean.” : >

My last 4 months – by the numbers.

I also am happy to report that I lost an inch in my hips and waist. (This better have been the case since I declined lots of homemade pies, my mother-in-law’s Swedish pancakes and Krispy Kremes during our trip to the Midwest a couple of weeks ago!)

We also performed a slew of other fitness testing exercises we did 7 weeks ago, and I was able to increase my reps in all categories.

For those of you following this blog and my pursuit of improved fitness, weight loss and energy gain, you know that I’m working myself out of a rut I had dug myself into for a period of four or more years. The results have been significant for only 4 months’ time, but the work has been very hard.

When I hired Steve as my trainer he said their goal at Elemental Gym is to get athletes, and all people wanting to become more fit, out of their comfort zone. Boy, has he succeeded in that.

Hiring a personal trainer is a financial, emotional and physical investment. It costs money and time, is a lot of work and can be emotionally challenging. But given the results I’m enjoying, the biggest of which I feel better and have more energy, are well worth all of the aforementioned investments. I’m enjoying a great return on all of them.

So if it sounds like I’m providing props to Elemental Gym and my personal trainer, it’s because I am. I wouldn’t be where I am after just four months without Steve’s tutelage and my investment and commitment.

Below is a graphic that shows how my comfort zone has expanded during the last four months. I’m now doing epic 20-mile day hikes in the mountains with no after effects or recovery needed, and have significantly more energy for our three young sons, my husband and my work. And, I have a Grand Teton expedition coming up on Aug. 1-4.

After 4 months of rigorous exercise and personal training, I've significantly expanded my comfort zone.

Elemental Gym has a fantastic gym, some terrific programs and classes that will help you achieve better fitness, and some great personal trainers, including Steve Bechtel, Ellen Bechtel, Jagoe Reid, and Sophie Moseman.