Weight Loss All-Stars Volume 2: Brendan

It's been a while, but previously I highlighted one of my friends for her inspiring weightloss story.  For volume two of the Weight Loss All-Stars, we're going to look at one of the more incredible body transformations you'll see.

Pictured on the right, is a "before" photo of my friend Brendan.  He has become one of the regulars who crushes the workouts at my YMCA Athletic Conditioning classes each week.  

I want to avoid spoiling the details of hisBrendan [Before] awesome story, in which he lost close to 95 pounds.  He was nice enough to share his story in our Q&A session below.

Be inspired.

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What's your athletic background?  

 I have been involved in sports my entire life. Was a three sport athlete in High School (Football, Basketball, and Baseball). However; my main sports were football and baseball. I attended Catholic University of America and played both Baseball & Football my freshmen year. It became too much so I chose to focus solely on football.

What was your weight at its highest, vs your current (average) weight? How long did the process take?

I graduated high school in 2000 right around 225 lbs. Finished football my 5^th year Dec 2004 right around 265 lbs (although it was an in shape 265 lbs). Once I graduated I dropped back down to 225 lbs. From Jan 2006 to May 2009 I slowly put on weight. The most I ever saw on a scale was 296 lbs in May 2009 (although it was very likely that I was 10 to 15 pounds bigger than that a few weeks before, just never got on a scale). In Dec 2009 I hit 203 lbs on the scale. On average I have been about 215 since.

What caused you to want to make a change?

One of my roommates from colleges’ girlfriend was venturing out on her own as a health coach. She had success in the corporate world as a health consultant and decided it was time to branch out on her own. I was her first client. I knew in order for ME to really make a long term change I would need to make a pretty big financial commitment. This way I would be forced to stick with the program (in fear of just wasting my money).

So it was time for my yearly checkup at the doctors office. On the way to the doctors office (I knew I was going to have to get on a scale and was mortified at what I would see) So, I called my Buddy’s gf and signed up. I paid $1400 upfront and the program lasted 6 months. I lost 93 pounds. Best money I have ever spent.


What were your initial first steps?

I had completely stopped working out for nearly 3 years. Which was odd because I had been so active my entire life. So I slowly started working out again. Along with working out again (at first just 2 times a week) I was watching what I ate. I was eating a great deal of organic foods for the first time in my life. I was also consuming a ton of fruits and veggies. However; I still ate what I what I wanted one day a week. She encouraged me to find things that I enjoyed to do. I started volunteering at Big Brothers and Big Sisters and started attending a class 2 times a week at the YMCA (Athletic Conditioning). I got hooked on both, and still do both to this day.

Did you ever get discouraged during the process?

I was by far the most out of shape person in the Athletic Conditioning Class. I was running 12 minute miles where the slowest person besides me was running under 9 minute miles. I couldn’t do a single pull up and I could barely do 5 push ups, where the rest of the class were doing sets of 25 push ups. However; I stuck with it and it paid off.

 Did your diet change at all from your heavier days, to now?

I have changed my diet, but not a great deal. I don’t eat fast food or anything like that, but for the most part I eat and drink what I want.

Describe your fitness activities these days 

 Working out has become a part of my everyday life.  I continue to take athletic conditioning class about 4 times a week. I am also a member of Crossfit, which I love. I also run competitive races now and compete in Crossfit events.

I have recently got my mile time down to 5:16 and can do 30 pull ups at once. I am by far the most fit I have ever been and stride to improve that fitness level each day.

  

(Above is Brendan's "After" photo.  Doesn't even seem like the same guy, does it?)

What would you say to heavy people who feel like remaking their body composition is "impossible"?

 Losing weight is really quite simple. The key is to stay dedicated and find something that you really enjoy doing. Once you find something that you enjoy, it doesn’t become work anymore it becomes fun and you look forward to working out.

What other advice would you give to a heavy person who has yet to make a change?

 It took me 6 months to loose my weight. It comes off fast, you just have to stick with it and make a lifestyle change. The key is taking it off and keeping it off. Once your workout and diet become a habit, then its smooth sailing….

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There are many different paths to significant weightloss and body transformation, however the main consistent is a combination of work ethic and an internal desire to make a change in your life.  I hope to continue spotlighting people once in a while that have made dramatic physical improvements in their health and nutritional lifestyle. 

For anyone reading this who may not like what they see in the mirror, on the scale, or struggle fitting into their old jeans - hopefully Brendan's awesome transformation story help to inspire that with hard work, patience, and a plan, anyone can achieve great results.

CrossFit Charlotte - 6th annual Fight Gone Bad

One of the regulars at my YMCA fitness classes told me he was competing in the CrossFit event, "Fight Gone Bad".  This was the 6th annual event, also serving as a fundraiser for three different charities, including the Wounded Warrior Project. 

I've written about CrossFit before, but as a reminder each workout has a unique name, often in-memoriam of fallen soldiers and servicemen and women.  "Fight Gone Bad" was designed to mimic the physical endurance demands of a mixed martial arts bout, featuring five minutes of work, one minute of recovery, over three rounds. "FGB" got its name after all-time great UFC fighter B.J. Penn undertook the workout one day, and described it afterwards as being much like "a fight gone bad".  The name stuck.

Here's a glimpse at the workout structure:

Three (3) rounds of:

• Wall-ball, 20/14 pound ball, 10 foot target (Most reps) 
• Sumo Deadlift High-pull, 75/55 pounds (Most reps)
• Box Jump, 20" box (Most reps)
• Push-press, 75/55 pounds (Most reps)
• Row (Most Calories according to meter)

The weather was much cooler than a normal early September Saturday thanks to the cold front that came in yesterday, but the athletes toughed it out and I saw some tremendous performances. 

I had been debating taking a few breaks from my half-marathon endurance training (races in October and November) to add some Crossfit-style workouts.  Being in this atmosphere has definitely motivated me to get off the spin bike and put the running shoes away once in a while and not to forget mixing in a CrossFit-style workout.  I'll also be adapting the FGB workout for my YMCA classes, beginning next week.

Here's a sample video of "Fight Gone Bad":

Metro Dash Recap

Yesterday I competed in the Charlotte tour stop of the Metro Dash.  This is an event combining all the "fun" of CrossFit training, and mud runs (minus the mud).  The event features a giant obstacle course with elements like rope climbs, tire flips, wall climbs, monkey bars, and carrying lots of heavy implements like logs, medicine balls, and sledge hammers.

Ideally I would have rested and taken an early morning heat, however I was a guest instructor at a charity fundraiser boot camp in the morning.  I was able to get into a later 1:30pm heat (which can also be taken literally, as it was ridiculously hot).  The schedule meant I had about a two-hour window to cram fast-digesting carbs (rice cakes, bananas, Gatorade, Gu gel) into my system to replenish muscle glycogen.

When I arrived for check-in, I was immediately intimidated impressed by the apparent fitness level of the other competitors I saw.  Even the female competitors looked like they could pick me up by my feet and hold me over a balcony. As I sat in a shaded part of the stadium I definitely had a few voices going through my head wondering if I should even go through with this.  My training wasn't ideal leading up to the event (more on this later), however I felt far more prepared for this event than my horrible showing at the Duke Energy Stair Climb this past March.

My waiting time flew by quickly, and after a few last-minute trips to the water fountain, I downed a Gatorade Prime and another Gu gel and headed over to the holding tank for my heat to begin. 

I ended up finishing the course in 11:39 (unofficial) which certainly was not the best time of the afternoon, however mostly I felt good about the performance.  Overall, I was pleased with how I did, since there was no point during the course when I felt the challenge was so great that finishing was in-doubt.

My worst challenge was the first one out of the starting gate - the ladder climb.  One of the tough aspects of an event like this is that unless you have tried a Metro Dash before, you're bound to face an implement for the first time ever.  I had never climbed a rope ladder of this nature before, so after getting my foot caught for the third or fourth time, I just took my legs out and climbed it with upper body alone.

After the subsequent sled push, during the crawl through pipes I paused for a brief moment to catch my breath. My body definitely had its first "woah this is insane, we should have stayed home and watched TV" moment.

After that, I was able to largely push through the rest of the course.  (*note - the one other scary moment was nearly racking myself at the top of one of the wall climbs, which momentarily put my baby-making future in serious jeopardy.) As I said, I was not the fastest competitor there, but definitely came away encouraged enough to be a lock for next year's event if they return to Charlotte.

I would HIGHLY recommend this event to anyone who thinks they are close to having the necessary physical skillset.  Here are a few other scattered thoughts and points of analysis from Metro Dash:

 Train specifically for this event

Much like the Stair Climb events, this event requires event-specific training, or as reasonably close as one can accommodate. If considering an event like Metro Dash, the check list of training disciplines would be:

• CrossFit
• Rock or Wall Climbing
• Bootcamp or Athletic Conditioning classes
• Pull-ups & Dips (should be able to complete 8-10 reps)

Guys - if you like fit women, this is the place to be.

Sorry but it has to be said.  I've never before been in an atmosphere where 75% of the females in attendance were probably better athletes than me (and I ran college Track & Field for 2.5 years).  In all seriousness, ladies if you spend an hour on the elliptical or stairmaster everyday and think you are getting the most out of your fitness, the women of events like Metro Dash (and CrossFit) would encourage you to branch out a little more.

Get comfortable being "one of the worst"

That's a bit misleading, however I was serious about my earlier point regarding comparative fitness of the ladies group.  Among the men, I would safely put myself in the bottom 25% of overall performers - and I'm a former two-sport college athlete, and certified fitness trainer who works out 5-6 days each week with targeted dietary habits. As I said, I was happy with my performance, but was far from the top of the group.  And I left this event feeling even more motivated (in a positive sense) to attack my training and diet moving forward. 

This is a lesson to anyone who stands on the perimeter of a group fitness class feeling too intimidated to jump in, or skips past P90X or Insanity infomercials on TV because they know they're out-of-shape compared to what they are seeing.  Once in a while everyone should be in an atmosphere that challenges them to improve.  Even the best and the fittest of recreational athletes should challenge himself or herself in an environment where they look around and wonder if they can keep up with everyone else.  Leave your ego in the bag with your car keys and wallet, and go compete.  Chances are one or two of the "all-stars" might end up giving you some encouraging words or helpful tips along the way.  And you might find yourself hungry to come back for more.

As I said, an event like this requires total body fitness, which is why groups like the Navy Seals endorse this style of training.  I will definitely be signing up for the 2012 event, and highly recommend this event to anyone who may fit within the necessary fitness range.

CrossFit 101

Some of you may have already heard of the workout phenomenon, "CrossFit".  For those who haven't it's essentially a format of workouts based around Olympic-style power lifts (power cleans, dead lift, overhead squats, etc) and Military-style functional endurance drills (sand bag carries, hill runs, pull ups, etc).  These are NOT beginner-level workouts by any means. 

I found myself putting so much energy into my fitness group's workouts that my own training was getting complacent and stagnant.  So far...CrossFit has been the answer.

I refer to CrossFit as a phenomenon since there are individual gyms and facilities throughout the nation, and the globe.  You can literally find one in almost any major city around the world.  In-fact, it's worth noting that I was originally hooked on CrossFit earlier this summer thanks to my college friend Meghan who  discovered CrossFit while she's getting her PhD in Glasgow, Scotland. (Further evidence that thanks to the internet and Twitter, the world is getting smaller.)

Most CrossFit workouts have specific names, some with girl names like "Angie" and "Fran", the group referred to as "The Nasty Girls of CrossFit".  Others are named for fallen men and women from the Armed Forces, known as "The Hero Workouts".  This helps keep track of each session, since you could literally do a different Workout of the Day or "WOD" each day indefinitely. "Fight Gone Bad" is a workout circuit fashioned after the 5:00 rounds of an MMA fight, and I've borrowed parts of this workout for a few of my fitness classes recently.

Most of the workouts are also done against the stopwatch for time as well, which aids in the competition aspect (more on this later).  It's a great way to chart your progress and improvement.

Another cool thing (this is directed at YOU ladies) is that the workouts are scalable.  This isn't just for the intense guys, the ladies can get just as competitive and hardcore with CrossFit as the guys can.

Another brilliant aspect of CrossFit-style training is that the adaptability allows for variety when equipment access is limited.  Earlier today I got an empty squat rack and knocked out a WOD of Kipping Pull Ups, Hang Cleans, Dead Lifts, and Box Jumps before I headed to an indoor track for some 400's with Burpees after each round.  A week ago, I went through a body weight WOD when all I had access to was a grass field and a nearby kids' jungle gym (though the 103-degree heat index helped).

Regarding the competition aspect of CrossFit, they actually hold championship-level Cross Fit Games each year, where the best of the best qualify to vie for the number one spot.  I'd love to make it one day, but realistically I think I'm a ways off for now.

As I mentioned, there's a littany of information available online about CrossFit chapters (both domestically and internationally).  Here are a few of the many videos available online - and if you're anything like me, good luck watching these and not feeling motivated to get off the couch and head over to the gym minutes later.