Welcome to the 9th episode of the Living Healthy Podcast, presented by LA Fitness.
On this episode of Living Healthy, we speak with LA Fitness Master Trainer, Geoff Fox, and get his advice on persevering even when you feel like quitting.
How Are We Doing?
This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Introduction
0:01
Show Begins
0:20
Master Trainer, Geoff Fox Joins the Show
Begins at 1:38
Why Do We Quit?
Begins at 1:51
Biggest Culprit Leading People to Quit
Begins at 2:39
Plateaus
Begins at 3:26
Learning to Move Forward
Begins at 6:54
Working Out with Others
Begins at 11:07
Changing Your Thinking
Begins at 13:05
Embrace the Struggle
Begins at 16:38
Ask a Trainer Throwback Break
Begins at 19:39
Actionable Advice
Begins at 21:28
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“Everyone starts somewhere. It is important to do your personal best and not let your size, age, or anything that may appear as a barrier stop you from achieving your goals.”
Mini and Mighty
It’s said that some of the best things in life come in small packages – and that describes Rachel M. perfectly. Known by her friends and family as “Mighty Mouse,” this 4’9” powerhouse has become an inspiration to fellow LA Fitness members in her hometown of Valencia, CA. However, she wasn’t always this way.
Growing up, Rachel suffered from multiple health complications that caused her to dread physical activity. She didn’t enjoy P.E. and ended up on teams by default; oftentimes being the last one “picked” for team events. It would usually take Rachel 10 minutes to run a mile, with breaks in between to stop and use her inhaler. She reflected back on a moment she will never forget, when one of her coaches had to give her a piggyback ride because she could not complete the run on her own. Unfortunately, that was just the beginning of a series of troubling events Rachel faced.
Next thing she knew, Rachel was hospitalized in the ICU with severe pneumonia. While she was admitted, she was told that she was pre-diabetic and had hyperlipidemia. Rachel had previously undergone cataract surgery and suffered from retinal detachment and spondylolisthesis – all at a young age. She knew she had to do something to change the harmful direction her health had taken.
Before
After
Small Changes, Big Results
Both of Rachel’s parents were members of LA Fitness and were constantly trying to persuade her to join them at the gym. But working out felt like work at the time, which made Rachel skeptical about giving it a go. However, she was determined not to rely on daily medication while only in her 20s, so she joined her mom for a cycle class.
In that first class, she could not last five minutes without having to use her inhaler. However, as she continued with cycling, she became stronger and stronger with each class, until she could complete a full class. As time went by, working out and focusing on health and fitness became her new passion. This had great results, as she was slowly taken off all of her medications.
She credits being a member of LA Fitness as a huge part of her fitness journey. She would tell herself, “You’re stronger than you think,” “You could do anything for a minute”, and “You’ve got this.” She shared that fellow LA Fitness members would encourage her, and believed in her so much, that she began to believe in herself.
A Closer Look at Labels
Along with working out, Rachel started paying close attention to food labels and ingredients. Now she incorporates proteins (chicken, ground turkey, egg whites, lean ground beef), carbs (sweet potato, brown rice, quinoa), healthy fats (nuts, olive oil, avocado, coconut oil), and greens into most of her meals. She enjoys snacking on nuts, veggies with hummus, and brown rice cakes with almond butter. Rachel enjoys foods that have minimal ingredients, and she tries to stay away from processed foods, or foods with additives and colors.
Where is Rachel now?
Rachel hopes to inspire others through fitness and enjoys meeting people at the gym who share goals similar to hers. She continues to strive for her personal best, by increasing her rep counts, developing better endurance and lifting heavier than before. Her focus on fitness is inspired by her goal to stay out of the hospital, off medication, and to be living proof of Shakespeare’s quote, “Though she be but little, she is fierce!”
“Don’t compare yourself to others. You’re as strong as you think. Celebrate baby steps. Progress is progress. Believe in yourself. Believe in others such that they believe in themselves. Empower. See someone that inspires you? Let them know. Pay it forward.”
Results will vary. Rachel M.’s story reflects an exceptional result, which does not apply to the average person, and is not representative of or a guarantee that you or anyone else will achieve the same or similar results. Do not attempt to change your diet, fitness routine, or any other activity related to your health without first obtaining the advice of a medical professional.
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On November 8th, 2014, Max L. of Maplewood, MN made a decision that would alter the state of his life forever.
Having struggled the previous three years with a series of health-related challenges, including emergency surgery for a kidney stone too large to pass, Max knew something had to be done, and soon. At the encouragement of his wife, Max decided to join LA Fitness with the hope of becoming physically active again. This was the first step back to reclaiming his quickly deteriorating health.
While Max had been very active in sports as a boy and young man, time seemed to have taken its toll. A worsening knee problem had deprived him of even the most basic of physical activities – walking. In June of 2014, Max was approved for arthroscopic surgery (a minimally invasive surgical procedure to help treat joint problems). At the same time, he found himself suffering from migraine headaches, a weight of over 200 lbs., and a waist that had expanded to 43 inches.
Max’s original goal was to lose excess belly fat. He hoped that by increasing muscle tone, combined with mild cardio, it would help shed the weight. He also knew from the start that he wanted a trainer to help guide and encourage him along the way to achieving his desired fitness goal. And even though Max had done some weight training in his youth, he had never been properly trained on technique, or, on how to build a properly balanced exercise regime. This is where the training came in; it offered both encouragement and accountability.
In April 2015, Max was partnered with personal trainer, Alex B. He originally started training once a week before increasing his sessions to double that. With the help of Alex, Max was able to achieve incredible results. In roughly a six-month period, Max went from benching around 140 lbs. to a maximum bench press of 265 lbs.! Not only did he start feeling better, but his waist had begun to shrink too. However, like so many others, Max had a hard time making the commitment to a total life change and found himself not noticing a difference in his overall weight.
“Get off of sugar. After a few weeks, your palate comes alive; the veggies you didn’t like become very tasty.”
January 2016
August 2016
Over the years, Max tried countless diets that failed to produce any long-lasting results. But in January 2016, Max found himself so disgusted with the way his clothes fit, that he made the commitment to radically change his nutrition. It was with that determination and focus that he noticed the weight and fat start falling off. Between January and August of 2016 Max lost roughly 30 lbs., his waist went from 41” to 36” and his total body fat fell from 29% to 20%! He also began developing noticeable muscle definition in his arms and shoulders. But what he found best of all was the fact that he could fit back into size 32 pants for the first time since his 20’s!
Max shared that his transformation has done wonders for his self-image. His dramatic change has also influenced members at his club who feel inspired to make positive changes themselves after seeing what he’s accomplished. Because of Max’s perseverance and drive, he is now off two of his blood pressure medications, his good cholesterol is up, and the bad cholesterol is down!
Where Is He Now?
Max continues to train twice weekly with Alex. His current fitness goal is to get his waist down to 34” and his body fat to 15%. Max thanks his trainer Alex for the progress he’s made and says, “I know I could not have done this transformation on my own.”
A Word From His Trainer
“I have trained Max for nearly three years. He’s had to overcome some obstacles along the way. At the start he was battling migraine headaches and vertigo and still hobbling from arthroscopic knee surgery. He could barely do pull-ups and only managed 140lbs on the bench press. But in time he started getting great results. In addition to losing nearly 30lbs his strength has increased, reaching 260lbs in the bench press and 25 pull-ups. I don’t recall ever seeing a 67 year old do that. He’s a great example that age is not a barrier or an excuse. Of all of Max’s successes I think the biggest is that he enjoys coming to the gym, and I believe he’ll stay at it for the rest of his life. As trainers our job isn’t just to take people through workouts but also to create a positive experience for the member in the gym so they will continue to train and develop. Max has been that guy and he is a great inspiration to other members who’ve watched his transformation.” – Alex B.
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As we transition from the warmth of summer to the crispness of autumn, September offers a perfect opportunity to refocus on our health and mental well-being. Here’s a guide to help you embrace wellness this month. Physical Health: Building a Strong Foundation ...
High-Intensity Interval Training workouts (HIIT workouts ) has taken the fitness world by storm, and for good reason. This workout method, characterized by short bursts of intense exercise followed by brief recovery periods, is designed to maximize your workout...
In today’s fast-paced world, maintaining a healthy lifestyle can be challenging. Whether you’re new to exercising or a seasoned fitness enthusiast, hiring a personal trainer can be a game-changer. Here are some of the key benefits of having a personal trainer: ...
