Ryckman: Building a routine

Fitness Challengers learn value of personal trainer

Published January 30, 2007 at midnight

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Neither snow nor snow nor snow at night can keep the Rocky Fitness Challengers from their appointed personal training sessions.

Most of the time, anyway.

Weather-induced obstacles couldn't stop my 10 Challengers. Halfway through the three-month program - thanks to custom plans from expert trainers - they've lost pounds, inches and a few bad habits.

And they've gained new goals, new confidence and renewed determination.

Here's the rundown: Co-workers Jennifer Ferguson, Chanel Baldwin, Maria Castillo and Angie Ibsen are being trained at Lakeshore Athletic Club by James Garcia, Skip Gagnon, Jessup Lebowitz and Jen Lesea-Ames. Ricka and Brent Burke are under the guidance of Denise Tryner; Chad Brenzikofer trains David and Arlene Boyle. Debbie Dunlop works with Neil and Eileen Cestra, and Lurleen McCormick with Mandy Cash.

If the Challengers have learned anything, it's the value of a personal trainer.

"I had no idea how effective having face-to-face training sessions could be. I've always been a 'do-it-yourselfer,' " Lurleen says. "Having someone else tell me what to do, teach me modern techniques in fitness and provide information on nutrition has just been eye-opening!"

Everyone's getting results, even with very different approaches. Neil, who trains Debbie Dunlop, says he almost never suggests dietary changes.

"Most of the people we work with already know what to eat and are doing a pretty good job at it," he says. "Usually the problem lies simply with portion control and eating too many calories of good food. Most of our clients only need small tuneups to their food choices and a major overhaul of their calorie intake."

Denise, on the other hand, helped Ricka and Brent put together a detailed nutrition plan, including how many calories they should be eating, how often they should be eating and what they should eliminate from their diets - mostly fast food.

"It's just as easy to eat healthy," she says. "They eat at Subway for those quick meals more often. They plan ahead and make healthy meals at home."

Skip, who is also a nutritionist, created a simple program for the four Lakeshore challengers - co-workers Jennifer, Angie, Chanel and Maria - that includes replacing junk food with nutrient-packed whole grains, produce and lean protein.

"They have also been doing a great job of getting five small meals per day," he says. "They've each been making meals that fit within this plan and bringing them to work to share with each other."

Keep up the good work, everybody! Just six weeks to go.

Arlene Boyle

• Age: 71

• Job: retired teacher

• Height: 5 feet 4 inches

Then now

• Weight: 144 138.8

• BP: 12 4/90 14 0/86

• Waist: 32 ¾ 31

• Muscle endurance: still excellent

• Muscle strength: chest press good excellent leg press still superior

• Flexibility: still poor

• Cardio: good excellent

David Boyle

• Age: 72

• Job:retired teacher

• Height: 5 feet 10 inches

Then now

• Weight: 162.5 155

• BP: 12 2/80 12 4/80

• Waist: 38 34.75

• Muscle endurance: fair excellent

• Muscle strength: chest press very poor fair leg press still excellent

• Flexibility: good poor

• Cardio: moderate good

• Exercise: Circuit-style program that mixes strength work with short rest intervals; body-weight exercises

• Nutrition: Follow the "rules of 3": No eating three hours before bed; eat at least every three hours during the day; breakfast should be about 300 calories

• Trainer Chad Brenzikofer says: The combination of things that they are doing will give them much improved strength and increase the range that their heart can efficiently supply their body with oxygen, thus allowing them to run further, faster, with less metabolic cost. Their biggest strength is their relentless consistency. They drive a long way to get to me in all the weather we have had this winter.

• Arlene says:

Challenge: Carefully following a healthful and reduced-calorie nutritional plan. I realize that the right side of my body is significantly weaker than the left. I am working to increase upper body strength as well as lower body strength. I have become aware of aerobic and anaerobic levels for myself. I am acutely aware of form when doing specific routines.

Payoff: Working with a trainer.

T-factor: The best things about working with a trainer are the encouragement to push myself, the information about the reasons for completing given exercises, the variations in difficulty and routines and a set time for exercising.

• Grade: C

• David says: I now realize that fitness involves a number of things: training for strength, cardio and flexibility as well as developing eating habits that don't undermine the cause.

Challenge: Learning both technique for the many and varied exercises and meeting the increased challenges the trainer provides. I am now aware of the importance of technique in addition to increasing weights, repetitions, etc. in developing muscles, flexibility and speed.

Payoff: Getting a little sense of progress with regard to the various strength tasks.

T-factor: The trainer is critical to whatever progress I make. He keeps me focused and continually pushes me to levels of weights and endurance beyond what I'd do myself. Also, he focuses on technique and reasons for doing given exercises. Finally, he provides a great variety of ways for working on given muscle groups.

• Grade: B for effort, C for achievement.

Debbie Dunlop

• Age: 41

• Job: IT system analyst

• Height: 5 feet 4 inches

Then now

• Weight: 184.5 168

• BP: 11 0/80 10 2/72

• Waist 39 34

• Muscle endurance: still good

• Muscle strength chest press very poor poor leg press still superior

Flexibility: still fair

Cardio: still good

Exercise routine: Two half-hour sessions of a specialized cardio and strength circuit; walk/run at home three days a week

Nutrition: Eats about 750 calories below her BMR daily to lose about 11/2 pounds a week

Trainer Neil Cestra says: It was pretty clear early on that Debbie had a decent strength base from prior fitness but had atrophied quite a bit since having her children. Her largest limiters seemed to be her muscular endurance and power and her cardio fitness. Debbie has made great strides in her weight loss. Debbie is very motivated to exercise, and because she is consistent in the gym and on her own and putting out a strong effort during her workouts, she has made incremental improvements in both her strength and cardio fitness.

Debbie says: I have learned that when you manage your caloric intake and exercise, you'll get results. This is the first time in my life that I've done them simultaneously.

Challenge: The weather. There are scheduled days during the week that I need to get out and walk/run. It has been hard keeping to the schedule with the snow and cold.

Payoff: The changes in my body. Things have gotten smaller and definitely more toned.

T (trainer)factor: The best thing about working with a personal trainer is that you stay motivated. I love the variety of activities that Neil and Eileen have me do. I never tire of my workouts and look forward to my personal training sessions.

Grade: B - I've done a good job of sticking to my calorie budget and have given it my all during my workouts with my trainers. I've missed some days due to the weather, work and illness. The second half, I'm going to be even more committed to making it to all my sessions.

Brent Burke

• Age: 32

• Job: firefighter

• Height: 5 feet 10 inches

Then now

• Weight: 226 222

• BP: 12 2/82 12 0/80

• Waist: 40.25 38

• Muscle endurance: still good

• Muscle strength: chest press still excellent leg press still superior

• Flexibility: still good

• Cardio: good No test

Ricka Burke

• Age: 40

• Job: catering consultant

• Height: 5 feet 4 inches

Then now

• Weight: 168 164

• BP: 12 2/80 10 4/72

• Waist: 36 34

• Muscle endurance: fair good

• Muscle strength: chest press: fair good leg press: still excellent

• Flexibility: still poor

• Cardio: still good

• Exercise routine: Cardio for 45 minutes 3 times a week; on alternate days, 10 minutes of cardio before a full-body strength workout

• Nutrition: No fast food; control portion sizes; keep food journals

Trainer Denise Tryner says: With their very demanding schedules, it makes it difficult to make time for exercise. I sit down with their monthly schedule on a blank calendar and find the little gaps with just enough time to get exercise in and plug it in. Their strengths are determination, commitment and having each other. They have the commitment to meet their goals by the end of the challenge and then will continue to strive for more.

Brent says:

Challenge: Ricka has done great making sure the meals are healthy, but I need to pay more attention to portion sizes.

Payoff: Ricka and my coworkers are able to see physical changes, changes that I am not always able to see.

T-factor: The best thing about working with a trainer has been learning what exercises target specific areas.

• Brent's grade: B. I could also do better when it comes to eating.

Ricka says:

Challenge: making myself workout when I'm not feeling well or just not up to it, especially if Brent is on shift and not home to motivate me!

Payoff: I feel better and I'm noticing small changes like my clothes fitting better. I have also learned how to eat healthier meals without feeling like I'm missing out on something.

T-factor: Denise uses a positive approach when telling us what to work on and how we are doing.

• Ricka's grade: B+. I need to push myself.

Chanel Baldwin

• Age: 25

• Job: referral coordinator

• Height: 5 feet 6 inches

Then now

• Weight: 210 208

• BP: 11 8/78 11 6/78

• Waist: 42.5 42

• Muscle endurance: poor fair

• Muscle strength: chest press poor fair leg press still superior

• Flexibility: very poor poor

• Cardio good average

• Exercise: Full-body weight training 3-4 sets of 12-15 reps twice weekly; 4-5 hour-long cardio workouts a week

• Trainer Skip Gagnon says: On the cardiovascular side, she has been doing her workouts and improving her conditioning. I think the largest challenge Chanel has been having is finding time for working out, family and work. She's a pretty competitive person which has been helping her stick to the program and make time for the workouts.

• Chanel says: I've learned to be patient. Taking off the weight is hard work. There's no magic pill.

Challenge: diet and nutrition. It's getting easier, but when you're used to eating whatever and whenever, it is definitely a challenge to change your habits.

Payoff: I'm much stronger than I thought! Even though I haven't noticed a change in my clothes, I have certainly noticed that my arms and legs are more defined.

T-factor: I love working with Skip. He has so much energy that it rubs off on me! Also to have someone to be accountable to makes the long drive to the gym not seem so long.

• Grade: C. I could do better!

Jennifer Ferguson

• Age: 36

• Job: sales/account management

• Height: 5 feet 6 inches

Then now

• Weight: 212 211

• BP: 12 6/90 11 9/72

• Waist: 43 37

• Muscle endurance: poor excellent

• Muscle strength: chest press still poor leg press excellent superior

• Flexibility: still excellent

• Cardio: poor above avg.

• Exercise routine: 40-60 minutes on the elliptical or treadmill; full-body strength /core moves

• Nutrition: Keeps a food journal, eats good carbs/fats with protein, 5 small meals per day

• Trainer James Garcia says: Jennifer's biggest challenge has been prioritizing exercise in her busy daily schedule. The recent blizzards we have had added to the challenge. Jennifer's strength is her work ethic. Over the past few weeks, her consistency has improved and she's learned the importance of regular exercise. Her willingness to work hard is what's going to propel her to her ultimate goals. Although Jennifer had a rough start, she's been doing great lately.

• Jennifer says: Consistency in eating healthy and exercising is essential to changing my lifestyle.

Challenge: definitely the nutrition piece. Unfortunately, Starbucks is not part of the nutrition plan.

Payoff: the way I feel after having a good solid workout. I sleep better and I feel better - emotionally and mentally.

T-factor: The knowledge that James has is invaluable. He's helping me become more healthy as a whole person. His experience in everything from strength training to nutrition has helped me be successful in this program. He's also very motivating and supportive.

• Grade: C+. I had a slow start.

Lurleen McCormick

• Age: 39

• Job: paraprofessional

• Height: 5 feet 5 inches

Then now

• Weight: 196 186

• BP: 11 8/78 11 6/80

• Waist: 43.75; 42.5

• Muscle endurance: still excellent

• Muscle strength: chest press very poor poor leg press still superior

• Flexibility: still good

• Cardio: moderate good

Exercise routine: Speed walking/slow jogging 45 minutes five times a week. Runs the Red Rocks stairs daily at noon; core work twice weekly

Nutrition: Eats breakfast, practices portion control, eats mindfully

Trainer Mandy Cash says: Lurleen's biggest challenges have been the snow and not being able to stay in her routine at Red Rocks. The stress and holidays usually revolve around food for her, and she has done a great job overcoming this. She realizes she feels good both mentally and physically when she is eating healthy and working out. She has really been diligent about making healthy choices and has stuck with her exercise regimen.

Lurleen says: I've always been a "do-it-yourself-er," which obviously wasn't getting good results. Having someone else tell me what to do, teach me modern techniques in fitness, and provide information on nutrition has just been eye-opening! I had no idea how effective having face-to-face training sessions could be!

Challenge: Not starving myself. Having done diets in the past where I've lost 50 pounds in three months, I was ready to starve for this challenge. My trainer wouldn't hear of it. After feeling the results, I'm so grateful, and I'm loving it!

Payoff: Effective training. I love feeling that ache the next day! It's like having proof of toning those targeted areas!

T factor: I can exercise without having to think about it. It's so awesome not to have to carry a little book around to see what I have to do next, how many reps, etc. She shows me what to do, and I do it. Now, we're only halfway through, and I've learned so many exercises I can do them without thinking about it, even when she's not there.

Grade: A. I've done more than I ever expected.

Maria Castillo

• Age: 27

• Job: referral coordinator

• Height: 5 feet 7 inches

Then now

• Weight: 210.5 198

• BP: 12 4/86 12 2/90

• Waist 44 42.5

• Muscle endurance: still fair

• Muscle strength: chest press: still poor leg press good excellent

• Flexibility: very poor poor

• Cardio: fair above avg.

• Exercise routine: Full-body strength twice a week, cardio for 30 minutes during her work break; weights once a week on her own

• Nutrition: Nutrient-dense calories from produce and lean protein; 5 small meals per day

• Trainer Jessup Lebowitz says: : I think the most difficult part for Maria has been organizing a well-planned dinner, since she meets with me late and has children, plus a full-time job. Maria's strengths include her willingness to listen, have fun and truly want to change. Maria works hard and listens well. You can see her confidence grow.

• Maria says: A good diet and exercise definitely have to be a lifestyle change.

Challenge: the nutritional part. It's hard sometimes to choose to eat a bowl of fresh veggies over a bowl of potato chips.

Payoff: to know that I can lift more weight that when I first started or tolerate the treadmill for a longer amount of time. I notice that parts of my body are more flexible or don't hurt as much during the workouts then when I started.

T-factor: I've learned a lot from Jessup about fitness and weight training, he takes the time to explain things as we go so I understand why I am doing certain exercises. He always encourages me to keep going even when I feel I can go any further and is always reminding me to relax and have fun!

• Grade: B-. I can be better at following the nutrition program.

Angie Ibsen

• Age: 39

• Job: supervisor, client support services

• Height: 5 feet 8 inches

Then now

• Weight: 189 187

• BP: 11 6/82 10 8/80

• Waist: 42 40

• Muscle endurance: good excellent

• Muscle strength: chest press poor good leg press still superior

• Flexibility: still excellent

• Cardio: still good

• Exercise routine: Total body strength workout twice a week, 30-60 minutes of cardio on her own 4-6 times a week

• Nutrition: Plenty of fruits, veggies, whole grains, lean proteins, whole foods

• Trainer Jen Lesea-Ames says: Angie is doing great in terms of making long-term lifestyle changes by incorporating daily activity into her routine as well as staying on track with her nutritional plan. She has dropped several pounds of body fat, seen changes in terms how her clothes fit, experienced increased energy as well as improved strength as seen during her personal training sessions. Most difficult part to date was staying on track with her nutrition and exercise routine during the holidays and all the snowfall.

• Angie says: I have learned new exercises and new ways to cook and eat.

Challenge: nutrition. There was so much more to eat than I was used to. I am more comfortable with that part of the challenge now. The workouts are tough, but the hardest part of that is getting there. Once I'm at the club, I'm ready to go!

Payoff: Working with a trainer.

T-factor: It has been great to learn new exercises, stretches and have someone there to make sure I am doing it and doing it correctly!

I would like to see more change in terms of overall weight loss, but I feel good about my improving strength and muscle definition.

• Grade: B. I could probably do better.

Full measure

The tests given by trainer Brian Cooper at Lakeshore Athletic Club:

• Blood pressure determines the force or pressure exerted by the blood on the arteries and is a measure of heart and vascular health.

• Bruce protocol sub-maximum test measures the highest rate of oxygen a person uses during exercise, also known as Max VO2. This is a reflection of cardiovascular health.

• YMCA crunch test measures endurance of the abdominal muscles by determining the number of crunches that can be performed in a minute.

• Sit & reach measures flexibility of the spine, back muscles, hamstrings and calves.

• Leg and chest press: Challengers did one to 10 reps to failure on weight machines to determine their one-rep max, a measure of upper- and lower-body strength.

Ryckmanl@RockyMountainNews.com or 303-954-2736.

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