Client Success Stories

Des & Emma Crushing Weight Loss Goals

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So insanely proud of these two!!! Over the past 3 months they have collectively lost a total of 36lbs 🏼 In addition to our in home strength training workouts twice a week, they’ve also stayed active in everyday life by walking/jogging Greenlake and Carkeek park. And as we all know, nutrition plays such a huge role in weight loss. After an honest look at their food logs they were open to what it actually takes to change habits. It is true that exercise and healthy eating make the best doctor and the choices we make today directly affect our well-being in the future. Good work Des & Emma! What a gift it is to know you both ♥️

#wellnessbylittle #seattlefitness #seattlepersonaltrainer

A Couples Strength Gain Success Story!

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Couples that workout together at 6am are winning at life! These two have been some of the most dedicated and hard working humans over the past 6 months. The proof is in the results. Check it out!

Their goal was to improve lower body strength for snowboard season. We tested their isometric strength through wall sits and in the course of three weeks they collectively improved their time by just over 10 minutes! That’s an extra 10 minutes hanging out in a wall sit, no big deal!

In training, we often consider physical strength as our biggest hurdle but arguably mental toughness can be an even bigger barrier. From our minds convincing us to “start tomorrow” to that in the moment rate of perceived exertion during an exercise, our minds and self talk can have a big impact on performance. The reality is we really are way stronger than we think.

Way to crush Rachel and David. Your hard work and discipline is so inspiring! Keep up the good work you two 👍🏼

Meet Billy!

Billy with his daughters - down 40lbs! 

Billy with his daughters - down 40lbs! 


Billy joined the Wellness By Little family in 2015 on a quest to shed some weight, feel better and ultimately stop putting his health on the back burner. Billy is a devoted father to four children, husband and runs a thriving environmental law firm with his wife Amanda in Seattle. Yes, they are badasses. 

In addition to our weekly workouts Billy started a food log to track everything he was consuming. The feedback he got from me was to cut out the morning lattes and reduce his wheat intake. He happily took my feedback and from there, nothing was going to stop him. 

We did the math on the caloric intake of just the lattes alone per week and it added up to over 1,000 calories. Something so routine and mindless, yet over the years can take a toll on our bodies. It's one reason why even writing out what we eat can force us to pay attention. Eventually, as he got comfortable switching to drip coffee with almond milk he started to make the shift towards no dairy altogether and a wheat free eating regimen. 

Billy lost 40lbs in the course of 10 months and has maintained his healthy eating habits. Slow and steady realistic changes lended itself to where he is at today. He reports way less pain in his knees, ease of moving through exercises like squats and ab exercises and has ran a 1/2 marathon and now a full marathon too!  

When it comes to losing weight, it really is 80% nutrition and 20% exercise, especially as we get older and our metabolism slows down. The small day to day food choices that seem insignificant and often go unnoticed can either set us back on our journey towards better health or lead us forward to positive changes that bring us closer to our purpose. 

Looking fly for a white guy Billy ;) 


WBL Mom's Group Training Success Stories!

What was your main reason(s) for joining a small women's group training program? 
Ellie: After Eva was born, I found it really difficult to get back into a workout routine. I would start a class or video at home with the intention of continuing week to week, but it was very easy to make excuses and not stick to it. When the opportunity to join this group came along, I knew I needed to do it. When you work out with friends, it is a lot harder to make the excuse that you are "just too tired" because they are there to encourage you to show up anyway. Having the support of a group to hold you accountable was essential for me.

What challenges were you faced with when you started this group? 
Ellie: Showing up every week was one of my main challenges. It is so difficult with a baby (and now toddler) to work around her ever changing schedule. However, the fact that we can train with our babies in tow and be so flexible about adjusting our training time is such a huge help! My other main challenge was just getting active again and back into shape. Eva was 3 months old when we started training and I hadn't really worked out at all the last 6 months of pregnancy, so I found myself 25 lbs heavier and very out of shape. While I'm still dealing with this challenge today because I'm not quite where I want to be, I certainly feel stronger than I did last year!

What kept you from keeping a regular exercise routine in the past and how have you benefited from training? 
Emma: In the past clinical depression has kept me from having the motivation to work out. Having a set meeting time outside in the sun or at my house with other people means I can't talk myself out of it as easily. Even when I'm not having problems with motivation, working out with a trainer makes me push myself harder than I do with a recorded workout (plus laughs and good company!)

What has been the best part about training in a small women's group?    
Desirae: It's been great being able to bring Ivan (my baby) to this who also have babies the same age. It's not just a workout but almost like a support group in a way of people that are going through similar things and all trying to feel better about ourselves physically and mentally. 

What keeps you coming back month after month? 
Desirae: The days we do our workouts are the best of my week. I feel so so good after working out with Mary, sadly finding the time outside of our workouts hasn't been as easier. But I know that every week on Tuesday I get a kick ass workout in and that helps me get through the week. 

What are your health goal(s) and intentions for the future and what will you have to give up in order to achieve these goals? 
Kathy: My goals and intentions for the future are to continue on a path to put healthy living first - not just for me and my family. This is really important to me, now that I am a wife and mother. We have cut our a lot of junk from our diet (like sodas and sugary snacks) and increased the amount of fruits and veggies we eat. I have also tried to do at least 1 or 2 meatless meal days per week. But I believe everything should be in moderation, so we aren't being extreme with it.

If you could give someone (who's recently had a child) encouragement for starting a program what would tell them? 
Kathy: I would really encourage new moms to get motivated to start! It sounds daunting and exhausting when you aren't getting enough sleep and are adjusting to your new life, but getting your butt up and kicked does wonders for your mood and energy. Plus, I loved being able to get back into my pre-pregnancy clothes! I would also highly recommend doing a program as a group. It helps with accountability, but more importantly, it's so much fun! And having a trainer who knows you and your body really helps - so thankful to you, Mary, for accommodating and catering workouts to the needs of new moms.

What's been something that has kept you motivated week to week? 
Kathy: I love seeing our little group during our weekly workouts. I especially love that my daughter can see her baby buddies every week. Being with other new moms has been such a blessing. We push and cheer each other on, and we commiserate and celebrate the little victories together - like getting through a tough workout or a baby milestone.
Desirae: The way I feel after the workouts keeps me coming back week after week! 

Beating Osteoporosis

This client success story goes out to Rita in Seattle. I remember the day Rita called to inquire about training. One of the first things she said was "I need to start a training program but I really dislike exercising." Rita is bold, honest and real and I appreciated that about her right away.  I laughed on the inside and thought "alright I'm going to have my work cut out for me with this one!" Rita has always said she values her health and her story, I hope, empowers and encourages other people to get moving regularly because the benefits really can be life changing! 

Here's some of her story: 

1) What got you interested in starting an in home training program?
Last year, at the age of 60, I was told by my doctor that I had entered into the early stages of osteoporosis. One of the things that he recommend was strength training exercise. The time then came for me to seriously consider my exercise regimen and include strength training in a consistent and regular fashion.
I've never enjoyed strenuous exercise and I always avoided it. However, I am disciplined and respect commitment. I knew that the only solution was to have someone come to my house and have a date and time firmly set into my weekly schedule so that it would be less likely for me to cancel. 
It was also important to me to optimize the benefits of correctly performed exercises while working out and you only get this on a one-on-one basis. My body has responded well to strength training movements and having a second set of eyes watching me has been critical for injury prevention. 

2) Why is exercise important to you?
I am committed to a healthy living. It feels good to feel fit.  

3) What keeps you going with maintaining a workout routine? Where do you get your motivation from?
First, seeing positive results gives me encouragement to stick with it. Secondly, to have a personal trainer that you connect with, who understands your goals and who keeps you focused on achieving them is paramount. I found this in Mary. She keeps me on track without being overbearing. Her professionalism and grace in dealing, in particularly, with my sometimes unenthusiastic responses, has been key in my keeping up with it.  Mary has a lovely personality which combines thoughtfulness and firmness.  Because I exercise out of necessity rather than choice, she keeps me determined by giving me feedback about my progress and making sure that I experience my best. Her meaningful observations and comments about relevant topics that both of us are interested in also creates an engaging atmosphere during our sessions.     

4) How long have you been training and share some of your major successes?
I have been training once a week for 14 months (since August 2015). At that time, I also started my calcium supplement regimen and combined it with strength exercise alongside with a 45 minute walk nearly daily and yoga to see if I could reverse my early stage of osteoporosis. I was thrilled to go for a bone density 10 months later and I no longer had osteoporosis.  I was back to osteopenia stage. The bone density technician, who has been following me for a number of years, was impressed and said that my improvement was statistically significant. My primary care physician was also impressed that I achieved this improvement naturally without the use of pharmaceuticals, and together with his recommended strength training.  

5) What are your short and long term goals?
My immediate goal is to continue with the same program of strength exercise and calcium supplementation to reverse the osteopenia to normal bone density.  After that, I will continue with my exercise routine for fun and for injury prevention but also to encourage those around me that you can achieve what you want if you put your mind to it and choose the right means (professionals) to assist you. Perseverance is a feature to acquire and inspire!

Client Success Story featuring Kristi R

Meet Kristi, a client of Wellness By Little for over 2 years. Kristi came to training with a clear vision, a hilarious sense of humor and accomplished her goals day by day with the help of a nutritionist and regular weekly training appointments. Hear more of her story: 

Why did you decide to start a training program?

A few years ago, I experienced a short period of extreme back pain.  I went to the doctor, weighed in at my all time high and for the first time, my blood pressure was quite high.  So I had to get a grip on things.  My husband and I joined the WAC, started nutritional counseling, and I signed up for personal training twice a week.  That's how I met Mary!

What are your short (3 months) and long (6 months to a year) goals?
Short -
Lose 10lbs
3 formal workouts weekly
7-8 hours sleep at least 5 nights per week

Long - 
Maintain weight loss and lose another 5lbs
Maintain my exercise and sleep routine.
Not training for the Olympics, just want to be walking and healthy when I am 80!

What success(es) have you had since starting training?
Initially, I lost 20 lbs and many inches.  And my BP returned to normal without medication. Yeah for me!  But recently, I have been less diligent with my diet and exercise so I have regained 10lbs. It's a life long process, that's for sure.  But despite that, I am in much better physical condition than when I started, both aerobically and muscularly.  I just did a 10 mile hike on the Pacific Crest Trail with no problem, and not even sore afterward.

What's your most favorite and least favorite exercise? 
Favorite - Anything that stretches my obliques; feels so good!

Not so favorite - Those planks are just my personal earthquake! And I call the stability ball, the instability ball!

If you could give one piece of advice for someone contemplating starting a program what would it be?
Cut yourself some slack and take it one step at a time.  Working with Mary is such a pleasure!  The time will fly by and you will hardly know you are working hard.  Well, except for the planking...


Wellness By Little Client, April Schmidt Shares her Success Story!

April's first day home after surgery. 

April's first day home after surgery. 

A Little Background on April's History.  
I am 51 and have lead a pretty active lifestyle around my work schedule. I mostly hike and ski on the weekends.  I have always been on a healthy nutritional path. I had a wake board injury occur in August 2015 that actually pulled my entire hamstring off the pelvic bone called Avulsion.  This required surgery followed by crutches and brace for 6 weeks, total non weight bearing.  I began PT in week 2 of that period, twice a week.

What got you Interested in Starting an In-Home Training Program? 
I began a home training program in January because I wanted a more aggressive work out to reach my personal goals faster. My short term goal was to build back the muscles in my leg from atrophy and be as strong on that side of my body as the other.  I also wanted to stretch out my back and the side of my body that had been compensating for the length of my recovery. In home training makes my life easier as I don't have to hassle with gyms and it saves me a ton of time! 

Tell us About Your Successes so Far. 
My long term goal was to ski in Spring.  This injury takes anywhere from 6 months to 3 years to recover from, so I knew this was an aggressive goal, but possible with the will and dedication I was willing to put into it. I started training with Mary Little in January to help me with a plan and to stay on track.  I also knew I would need the motivation along with her guidance.  She was recommended by a friend.  I was with her just twice a week and saw results already in week 2! The biggest success has been the strength I've gained in my core, and arms along with the injured leg to have overall body strength to ski.  She gave me "homework" cardio to go along with this to build endurance, which I did on the days I didn't see her,or in addition to, once I felt strong enough.

My success story is that I skied 5 months and 3 weeks after my surgery!  Although I only made it 4 runs that first day, my goal was just to be able to complete 1.  Since then, I have been skiing 8 more times, and feel stronger than I ever have.  Thank you Wellness by Little!! I couldn't have done it with out you!


Client Success Story: Linda from Capitol Hill

Linda joined Wellness By Little in January 2015 looking to increase her overall strength and to improve her balance and posture. On day one, we did baseline testing together and her numbers were as follows: Push Ups: 6 Plank: 1:25  Wall Sit: 1:25    With many months of dedicated training and pushing to the places Linda did not think were possible she increased muscular strength in her upper body, core and lower body.  On 7/9/15 we re-did Linda's baseline testing and her results were impressive: Push ups: 17 Plank: 1:53 Wall Sit: 2:40  The numbers speak for themselves and Linda reports to feel increased muscular endurance specifically in her yoga practice. She's able to hold positions longer and her stamina throughout classes have improved. 

Linda joined Wellness By Little in January 2015 looking to increase her overall strength and to improve her balance and posture. On day one, we did baseline testing together and her numbers were as follows:
Push Ups: 6
Plank: 1:25
Wall Sit: 1:25  

With many months of dedicated training and pushing to the places Linda did not think were possible she increased muscular strength in her upper body, core and lower body.

On 7/9/15 we re-did Linda's baseline testing and her results were impressive:
Push ups: 17
Plank: 1:53
Wall Sit: 2:40

The numbers speak for themselves and Linda reports to feel increased muscular endurance specifically in her yoga practice. She's able to hold positions longer and her stamina throughout classes have improved.