After seeing an unflattering photo of herself Lois decided it was time to take action…. and now with the help of Caversham Health and Fitness Lois Lee has lost two stone, is fighting fit and more beautiful than ever!
Here CHF find out more about her journery.
CHF: Hi Lois, thanks very much for sharing your story. So what was your motivation for joining Caversham Health and Fitness?
LL: I joined in mid march after I saw a photo of myself. When I looked at it I wasn’t happy, I was very depressed in fact, so I joined ClubCHF.
Personal Trainer’s Tip: Take a ‘before’ photo at the start of your healthy lifestyle change to celebrate how far you’ve come when you look back and also spur you towards your ideal.
CHF: Why ClubCHF?
LL: I can’t drive so the location was perfect walking distance from work and home. I had in my mind what I wanted to do after researching on the internet. I looked at various bodybuilding websites for hints and tips. I was very organised, I even downloaded a spreadsheet of what exercises to do and for how long.
Personal Trainer’s Tip: It’s all about ‘Location, Location, Location!’ If you have to go pass a gym, you are more likely to stay motivated to go.
CHF: When did you start to see results?
LL: After about 6 weeks, they weren’t dramatic but I started to feel better and fitter, I wasn’t getting so out of breath and my trousers started to fit better. I became more determined. I made sure I came to the gym even if I didn’t enjoy it on the previous occasion.
Personal Trainer’s Tip: It’s important to remember that just as weight doesn’t go on in one week its unrealistic to expect to see visible results immediately.
CHF: So how did you stay motivated?
LL: After about 4 weeks I booked a Personal Training session with Mark, it was really good and focused me a little more and it was good to get an expert opinion on weight loss and toning. I was designed a kettle bell program and shown how to do press ups properly. I also used the Swiss ball a lot.
I started to do the Body Combat once a week; it was really good for cardio and improved my asthma symptoms and general fitness. After three weeks I also started doing Circuits on Thursday.
Soon after the Personal Training I’d lost one stone!
Personal Trainer’s Tip: Coincidence?! Its important to keep things varied and interesting. So consider Personal Training or joining a class for a change of environment, focus and stimulus.
CHF: That’s great! Did you measure your progress in other ways?
LL: I started to notice clothes were beginning to droop off me. I made a conscious decision not to weigh myself at the start for I thought I might get discouraged. On Mark’s recommendation when my confidence had increased I started doing a weekly weigh-in every Monday after my session to gauge my progress.
Personal Trainer’s Tip: Don’t be a slave to the scales, you want to loose fat as opposed to weight per se. Muscle is heavier than fat so you may be putting on weight in the form of muscle that enables you to burn calories more effectively. Take notice of how your clothes fit (or not) to gauge your progress.
CHF: Do you think anything else contributed to your success?
LL: I started to keep a food diary after my first PT session. At the start I ensured I ate 3 main meals a day i.e. breakfast, lunch and dinner which I wasn’t doing before. Then I increased that to 5 small meals. Every Friday I’d treat myself to a lunch of my choice either an M&S burger or Subway but now I don’t always have it nor want it. At the weekend I’d allow myself some chocolate but I don’t even want it now either.
Personal Trainer’s Tip: You can’t out exercise a bad diet. Take note of what you are eating and drinking my keeping a food diary and you’ll be surprised at what it shows!
CHF: What advice would you give to others?
LL: Persevere, if you have a bad day or bad week (a Chinese takeaway or chocolate like I did many times!) start again tomorrow.
Personal Trainer’s Tip: Here! Here! Lois. Try to abide by the 80/20 rule. 80% stick to your diet and exercise plan but 20% give yourself a little break – life is for living after all.
CHF: It sounds like you’ve had a great journey. What have you learnt?
LL: That it’s not just about weight loss but overall health and fitness and how you feel about yourself. It’s not a 12 week plan but a life style. I didn’t lose the weight all of a sudden. It was a gradual thing, I started really slowly and it took 6 months to get here. I felt a bit lonely at some points and I found forums on the web really helped support what I was doing.
CHF: What next?
LL: Carry on doing what I’m doing! I love the kettle bell, it’s like no other exercise. It’s not cardio, not weights but everything in one. I also like the fact that not a lot of people know how to use them, that makes me feel a bit special – especially when I pick up the big 16kg one and people are looking at me.
CHF: How are you feeling now compared to when you started?
LL: I’m brimming with confidence physically and mentally, I feel I still have more to lose but in the meantime I’ve booked myself in for a massage with Kevin Mullen to celebrate. I’ve had so many positive comments. The reaction from family and friends has been fantastic. People are shocked, even people I don’t know are commenting on how I’m dropping weight like there’s no tomorrow. Just this week the doorman of one of our work buildings looked at me and asked ‘Where are you going?!’
Personal Trainer’s Tip: Keep it up Lois. Very well done! It’s people like yourself that make my job so worthwhile.
Don’t forget if you ever need support or advice with your fitness regime just ask a member of CHF staff who will be more than happy to help you.
Lois’ Weekly Workouts
Mon : Kettlebells
Wed: Boxing circuits
Thurs: Circuit training
Fri: See how I feel, maybe a kettle bell workout
Sat: Book out a squash court and dance around for 45 mins
Breakfast: weetabix, shreddies, bran based cereal with fruit
Mid morning: Light yogurt
Lunch: Salad with a source of protein (nuts and/or seeds/fish) and some fruit
Mid afternoon: Banana
Dinner: Either lean mince/ fish/ chicken/ with veggies sometimes potatoes