happy clients

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...

 

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.