Before and After; Teri Bohr

I got on the scale one day and it topped 190. That was a little too close to 200 for me. I knew I had to do something. I went in to see the folks at better bodies on Campbell and Ft. Lowell and started working out with Will. At my heaviest I was 192 pounds and I am now at 155 pounds. I am a 35 years old and 5' 7" tall.


One of the first things I learned was that working out was not enough. I needed to get healthy and start eating right. Sticking primarily to protein (chicken, beef, seafood and eggs) and vegetables and cutting out sugar, breads and starchy vegetables was the general idea. I stuck to the program and lost 30 pounds in about 6 months.


I was very happy with the weight loss and over time I started loosening up on my diet. A year and a half later I found that I had gained 15 pounds back! I knew I had to get back on track with my diet. I was still working out and Justin (manager) was sending out e-mails to keep in touch with the clients at the Campbell location. In one of these e-mails he told us about a 6-week contest for weight loss and overall change. It was perfect timing and great motivation to get me going again. In six weeks I lost 20 pounds (175 lbs at the start, 155 lbs at end), 14 inches and about 4% body fat. I am now at my lowest weight yet of 155 pounds.


Overall I lost 35 pounds, about 10% body fat and over 31 inches (10" in my waist and 6" in my hips!) since I started with Better Bodies. I did it by eating right, working out for an hour twice a week with Will and doing cardio on my own (about 3 hours a week). I feel great and I'm in better shape than I have been since I was in college.


Thanks to Justin and Will at Better Bodies Campbell location for keeping me going!


Teri Bohr

"I lost 40 pounds"

BETTER BODIES TESTIMONIAL


I recently celebrated my 65Th birthday, and was pleased to recognize that I’m in better shape today than I have been for the past 30 years. My husband and I committed to a healthier lifestyle three years ago, and joined Better Bodies on Campbell Avenue when it first opened. Our trainer, Will Rogers, is knowledgeable, personable and strong, and works to get the best results for each of us. I have lost 40 pounds, and now have really firm legs, a strong core and good balance. Will keeps track of the exercises and weights, so we can just show up and work hard. He has also motivated me to get more cardio exercise and find ways to avoid my worst weight-management bugaboo – after dinner snacking. We are both really pleased with our own better bodies.

Karen Phillips

Calculating Fat Intake

What should our fat intake be?

20% or less of our calories should come from fat. This is not as hard as it sounds. For every 50 calories you are allowed 1gm of fat.

50 calories per serving, 1gm of fat.
100 calories per serving, 2gms of fat.
150 calories per serving, 3gms of fat and so on.

For better results and faster weight loss, never take in more than 3 gms of fat per serving. So even if there is 250 calories in a serving, you still do not want there to be more than 3gms of fat.

MATH: 1gm of fat has 9 calories
1gm of protein has 4 calories
1gm of carbohydrates has 4 calories
1gm of alcohol has 7 calories (almost as much as fat).

If you have any questions, email me at justinlist1@gmail.com

Pregnancy and Exercise

Always consult with your physician before beginning an exercise program. The basic rule of thumb is that if you are currently exercising as you become pregnant, you can resume exercise at the same level of intensity. It is not reccomended to add or increase exercise once you become pregnant.

Of course there are many things to take into consideration while developing a program during pregnancy. This is why working with a trained professional is such a great benifit. Knowing the do's and don'ts to be able to accomplish the following. In the following are some of the benefits for pregnant women who engage in properly designed prenatal exercise programs (adapted from ACSM 2000):

* Improved cardiovascular and muscular fitness
* Facilitated recovery from labor
* Faster return to prepregnancy weight, strength, and flexibility levels
* Reduced postpartum belly
* Reduced back pain during pregnancy
* More energy reserve
* Fewer obstetric interventions
* Shorter active phase of labor and less pain
* Less weight gain
* Enhanced maternal psychological well-being that may reduce feelings of stress, anxiety, and depression often experienced during pregnancy
* Increased likelihood of adopting permanent healthy lifestyle habits.
* May also be beneficial in the primary prevention of gestational diabetes.

Some research has revealed reduced birth weight in babies whose mothers performed high-intensity exercise throughout their pregnancy. The lower birth weight was approximately 300 to 350 grams (10 to 12 ounces) and apparently resulted from a decreased amount of subcutaneousous fat in the newborn. There are no documented adverse fetal effects related to exercise-induced fetal heart rate changes.

There are more benifits like less back pain, leading to less need for drugs during delivery and shorter labor.

Exercise selection and safety are our first concern. As you can see we take our job and safety very serious and if you have any questions, please feel free to ask.


Health for Life,

Justin List

Carrying My Son to Bed

This is one of the best testimonials I have received. I had my client come in one day after several months of training and told me that last nite she carried her son to bed for the first time in years. How cool is that? I am a parent myself so I can relate to bonding moments with our kids. She came in on another occation and told me that unexpectedly, her son jumped on her back. She told me that if it had not been for her working out, she knows she would have fallen and who knows what injuried would have been sustained.

This is living. This is what it is all about. Bettering our quality of life in many aspects.


Health for Life,

Justin List

Size 18 to a 2 In Eight Months

Starting at a size 18 and steadily working my way down to a small size 4-and sometimes size 2-is quite an accomplishment. And I thank my Personal Fitness Trainer, Justin List, for helping me reach this satisfying level of health and fitness. With my determination and cooperation and Justin's experience and knowledge, we made a good team that produced exceptional results for me. Not only did I drop close to forty pounds, but gained aesthetic muscle definition, shocked my wearied doctor with across-the-board normal blood panels, and regained my youthful energy and playfulness. And my strength continues to soar upward. I have hardly begun to explore my fitness limits.

A few weeks ago I expressed to Justin that I believed I could not have accomplished all this with anyone else. Justin is a remarkably gifted trainer, and I feel so very blessed to have had the privilege to work with him. Coming from a corporate executive background, simply put, I am not easily impressed. An unfortunate fact, but my expectations and instincts often make me a arduous to get along with and most fall short of my standards. Pretty smiles and nugatory flattery has never captured my attention in business; however, consistent quality performance, professionalism. and character earn my respect and admiration without question. I also appreciate that Justin is reliable and genuine with his clients. he cares and he pays attention, and this caring attentiveness and his unostentatious style I have noted quite often. Justin's affability and sincerity also make him so very special to work with and to learn from.

In closing, I'll just further inject that the world of fitness is a much better place with Justin in it. Should I ever find that I need a fitness tune-up in the months or years to come, Justin will remain the first person on my list to seek. I look forward to observing continued success and growth in his career as a dynamic personal fitness trainer.

B.A. Caldwell
September 21, 2006

Testimonials

I am starting a section on testimonials. To find these articles fastest, scroll to the end of the article and click on the label. This will give you all articles on the related subject such as "testimonials".

If you have a story or testimonial that you would like to share, email it to me at justinlist1@gmail.com and I will get it posted. List your trainer, Better Bodies location (Campbell, Oracle, or Tanque Verde), and time frame and fequency of workouts if possible.

There are so many clients that are getting such great results and benefits that I would like to share these with you. These are anywhere from lowering cholesterol to staying off of heart medication, to getting into those pants we thought would never fit again.

It is very positive and inspiring to hear someone reach a goal or have a better, more fulfilling life because of their time spent here at Better Bodies. We can be our own worst enemies when it comes to giving ourselves credit. If our goal is to lose 20lbs and we have lost 10 of those pounds, we may not give ourselves credit. So when we see someone posted that has lost 10lbs, I am wanting this to make us say, "hey, I lost 10 lbs."

If you are working out (exercising) regularly, you are getting healthier and you are doing a great job. Keep up the good work and don't give up.

Justin List-