2015 Fall Transformation Challenge Winner
*Results not typical
My Life Time Fitness 90-Day Challenge is a story of tons of education, massive amounts of support, some adversity and probably a little dumb luck sprinkled in.
I’m a married 47-year-old father of a very energetic son who is 7. I have always lived a very physically active lifestyle and at times in my life have been in great shape and able to operate athletically at a high level. About 2 years ago, somehow without even realizing it, I slowly got out of the habit of taking care of myself physically. There was always a readily available excuse to skip the gym and subsequently I stopped paying any attention to my diet. Over that time period I gained about 45 lb. and my energy levels decreased significantly. It’s amazing to me how easily it can happen, that one skipped workout can quickly become a week then a month…and pretty soon your energy level decreases till you don’t feel like you have the energy to work out even when you can. It seems like next week never comes when you start with the “I’ll get back in the gym next week” cycle.
The Life Time 90-Day Challenge came along at exactly the right time for me. About a month before the Challenge began I had a physical and found out my A1C blood sugar levels were at pre-diabetic levels, and I was considered medically obese with a BMI of over 32. My doctor told me I seriously needed to start eating better and getting some exercise before I began to have real health issues. I started back going to Life Time Fitness and saw the signs around and the videos about the 90-Day Challenge as I was working out, which inspired me to sign up and really take the Challenge seriously.
The Life Time Fitness staff as a whole was very supportive and provided me with motivation and advice. Their wealth of knowledge and eagerness to share it with me made a huge impact on my progress throughout this journey. I would like to especially thank my personal friend Matt Moretz, who is a Life Time Fitness trainer at the Raleigh location, for always being available to help with answers to questions about training, nutrition and supplements. He never failed to return a call or text and his ability to motivate is second to none.
THE FITNESS PLAN…TRAIN SMARTER NOT HARDER. After speaking at length with Matt, I had a metabolic assessment performed and bought a heart rate monitor. I started integrating Heart Rate Zone Training into my workout plan along with High Intensity Interval Training and Whole-Body Circuit Training. I always monitored my heart rate and took care to stay in my fat-burning zone and hit my EPOC goals to get that calorie burn after my workout was complete. I would almost always keep my workouts to 45 minutes or less and usually do 2 a day. My goal was to burn 1200 to 1500 calories from exercise daily.
THE DIET. I tried to keep my diet simple. I completely cut out sugar, bread, pasta, white rice and alcohol and limited my caffeine intake. I ate 5 or 6 mini meals a day, 2 of those meals being no- or low-carb protein shakes, and kept my caloric intake between 1400 and 1600 calories daily. I cycled carbs, 4 days off and on every fifth day I would have complex carbs with 2 of my meals before 6pm. I tried to consume between 100 and 120 grams of protein a day with my usual meal being lean grilled meat and leafy green vegetables. This plan made my daily caloric deficiency significant enough to promote weight loss, and I was betting on the high protein consumption to keep from losing significant amounts of muscle. I tried to keep my water consumption at a minimum of 100 ounces daily, usually in the 120-oz. range.
THE ADVERSITY. On day 31 of the Challenge I suffered an injury to my right leg, which ultimately landed me in the emergency room and required physical therapy 3 days a week. I may be most proud of the fact that I did not let this stop me from reaching my goals and was able to continue in the challenge.
SUMMARY. I couldn’t be happier with my decision to participate in the Life Time Fitness 90-Day Challenge. I couldn’t have done it without the support and motivation from my family and friends and owe them many thanks. I feel awesome, my energy level is through the roof, and all the bread and pasta in the world would not taste as good as feeling this fit and healthy.