RYCKMAN: Designer fitness plans

Health issues call for tailored strategies midway through 'battle of sexes'

Published July 24, 2007 at midnight

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When it comes to personal training, one size definitely doesn't fit all.

This time around, our Rocky Fitness Challenge trainers have confronted some conditions that call for special health and fitness strategies, including diabetes, cerebral palsy and AIDS.

They're proving that they're more than up to the job.

Brian Cooper of Lakeshore Athletic Club designed a program that addresses Holly Cseh's mild cerebral palsy with lots of balance and stability work as well as neuromuscular exercises that focus on right- and left-side dominance and use multiple muscle groups.

Holly's reaction: two thumbs up. "Can I keep him?"

In many ways, Rocky Challengers are dream clients: highly motivated and totally committed. Lauren Condell of Body Shop has been impressed with the dedication of Cynthia Chavez.

"I think we'll get to her goal of dropping 15 percent body fat in no time at all because of her willingness to do whatever it takes," Lauren says.

Motivation comes from many places. Sherman Walker, who works with Jason Spurlock of Body Shop, found it in the faces of his two young children when they came to visit him during a four-day hospital stay earlier this year for a serious fever.

"It reminded me of how I looked and felt when my father was in the hospital," Sherman says. "Even though I was 24 at the time, I still felt helpless to see the man that I knew to be the strongest man I had ever known laying there in the hospital dying. I don't want my children to experience that because I have been lazy about taking care of myself. So I'm going to do everything that I can in my power to stay healthy.

"So far, I think I'm on the right path."

The journey continues.

Cynthia Chavez

Trainer: Lauren Condell, Body Shop Fitness, bodyshopfit.com, 303-653-4255

The hard part: Finding time for everything. Working 12-hour shifts, eating right, working out daily and still having to take care of home and "me" time is crowding up my days. Not only that - sore muscles!

The payoff: I have more energy and my clothes are fitting better! I feel better about myself knowing that I am accomplishing something, even though it's taking more time to lose weight than I initially thought.

The trainer: Lauren has shown me new and interesting ways of working out. I have used muscles that I never thought possible. She has motivated me by showing me the "baby" steps of some workout sequences and then showing me what my progression will look like with more time and patience. She also makes it hard for me to blow off a workout because I'm too tired or busy.

Cynthia gives herself: C. I could eat better. I also feel that I can wake up earlier and go running more often than I do. Planning out my meals and saying no to happy hour will get me back on track.

Trainer Lauren's plan for Cynthia

Nutrition: Eat more to lose more - eating every few hours by incorporating quick snacks such as meal-replacement shakes, bars, nuts, fruit and low-fat dairy such as yogurt, cottage cheese and mozzarella sticks. One cheat day a week when she can have her much-awaited couple of light beers.

Exercise: Extended circuit work 2-3 days a week combining 4-5 exercises and 1-3 minutes of cardio on a machine with a brief rest and an extended period of higher heart rate. Interval training - 90 seconds fast, 90 seconds slow - 30 minutes 4 days a week.

Trainer Lauren says: We're already starting to see results. Her energy is so incredible, it motivates me to get creative with her, and I can trust her to do her nutrition and cardio homework. She's getting married in the fall, and I expect this has put a sense of urgency as well into her regimen.

Ashley Pinkham, 15

Trainer: Lauren Condell, Body Shop Fitness

The hard part: Keeping the motivation going. I am still doing my best, but after you deal with it for a certain amount of time, you want to give up. But you know that you can't.

The payoff: I can flex my arm and see my muscle now, and I love it!

The trainer: When I feel like I don't want to try anymore, she pushes me so that I finish out the day and want to keep going and try to win the Challenge.

Ashley gives herself: B. I know that I'm trying hard, and I'm putting in effort. But I also know that I can do better.

Trainer Lauren's plan for Ashley

Nutrition: Ashley does Jenny Craig, which allows 1,500 calories a day in prepackaged, preproportioned, 300-calorie meals. Snacks include fresh fruit and veggies. Compensates for the extra sodium by drinking 64 ounces of water daily.

Exercise: Weight supersets of two exercises together or one stability/resistance exercise at a time. On her own, 20 minutes of cardio four times a week on treadmill or elliptical.

Trainer Lauren says: Ashley is motivated by trying to get energy out of her day and having her body match her outlook on life. I think it will boost her confidence immensely once we start seeing some results when we hit the higher-intensity learning phase.

Cari Herrera

Trainer: Jen Lesea-Ames, Lakeshore Athletic Club, lsac-flatiron.com, 303-729-4300

The hard part: Modifying my diet. We have a really busy schedule, and it's hard to make time to plan, prepare and make meals that all of us enjoy.

The payoff: I haven't lost a lot of weight, but I have definitely lost inches! I feel better and I am actually starting to like my daily cardio. I know in the end that I am working in the right direction and that I will achieve my goals.

The trainer: Jen has been awesome with her encouragement, guidance and holding me accountable for my workout time. I hate to tell her that I didn't do anything, and I won't lie, so I go out and run and do core exercises at home. It has definitely been the most motivating factor of this Challenge.

Cari gives herself: B-minus. I have room for improvement. What can I say? I'm a teacher and I hold myself to higher standards. I haven't been following my nutritional guidelines. I know I would see more results if I stuck with the menus.

Trainer Jen's plan for Cari

Nutrition: Nutritionist Skip Gagnon created a plan that incorporates lots of recipes and is easy to follow.

Exercise: Strength twice a week, total body 3-4 sets, 10-15 reps with a combination of stability work, corrective exercises, free weights and some machines. Cardio: 4-6 times a week, 30-60 minutes ranging from group exercise classes, walking and jogging. Flexibility: 10-15 minutes daily of static stretches: hold 20-45 seconds, 1-2 sets depending on tightness

Trainer Jen says: The strength program was designed to bring her body into balance (strengthen weak muscles, correct imbalances), which will improve her posture and gait as well as reduce the risk of future injuries. Since Cari was a powerlifter in high school, she prefers free weights.

By doing cardio exercise most days of the week, she will increase her daily caloric expenditure. Flexibility routine is designed to help keep the muscles loose and working in their proper range of motion.

Josie Noble

Trainers: Neil and Eileen Cestra, Healthy Woman Fitness, healthywomanfitness.com, 303-394-9000

The hard part: Controlling the urge to reward myself with extra food after working out. I need to get over being impressed with myself and get used to working out being normal.

The payoff: My building confidence that I can be an active person. After so many years in the high 300-pound range, I never expected that I would lose the weight, let alone become a strong, active person who could move fast with good balance and a big grin on her face!

The trainers: Working with Neil and Eileen has helped me to set goals, attempt to live up to their expectations and become responsible for my own activity level. It's given me confidence to try and stop being afraid of physical activity.

Josie gives herself: B. On the plus side, I'm working out regularly and pushing myself to accomplish more each day. On the minus side, I'm still wanting to compensate by eating more.

Trainer Neil and Eileen's plan for Josie

Nutrition: No meal plans or diets - the bottom line is calories eaten and expended. Josie keeps a food diary to track her calories.

Exercise: A core strength class on Monday or Wednesday, strength and cardio circuit 3 times a week, walking 3-4 days a week, 90 minutes of personal training a week and one day off weekly to recover.

Trainers Neil and Eileen say: The frequent cardio and circuit-training workouts are helping Josie burn calories. Personal training as well as the circuit are improving her muscular strength, which prevents occupational injury, builds bone density and improves mobility. The core-strength classes are key to overall strength, balance and posture and are one of the most important workouts anyone can do.

Holly Cseh

Trainer: Brian Cooper, Lakeshore Athletic Club, lsac-flatiron.com, 303-729-4300

The hard part: Using proper form on the weight machines, learning proper breathing, lower back pain. I feel better but don't look different yet. Can I sustain this pace after the challenge is over? Will I be able to maintain the change when it's all up to me and I have less accountability?

The payoff: I feel stronger and more physically stable. Knowing that I'm helping myself gives me peace of mind, and the endorphins don't hurt, either.

The trainer: I work on all muscle groups, not just the stronger ones. Brian won't let me slack off, and he is hilarious. Our workouts are fun.

Holly gives herself: B or C. I want to do more but don't want to overdo it and injure myself. I've done everything I've been told to do, but my diet needs a little work.

Trainer Brian's plan for Holly

Nutrition: Nutritionist Skip Gagnon came up with a balanced diet including a weekly menu, simple recipes and a shopping list with plenty of frozen and convenience foods, because Holly doesn't like having to cook.

Exercise: Full body workouts on Tuesday (low intensity) and Thursday (higher intensity) for 45-60 minutes.

Cardio 4 times a week for 30 minutes with 2 days in the pool and 2 days on the rower. Flexibility daily holding stretches 20-30 seconds each. Main stretches are wall calf stretch, hamstring stretch, kneeling hip-flexor stretch and low back stretch.

Trainer Brian says: The strength exercises will help Holly's central nervous system communicate with her muscular system. Because the exercises require multiple muscle groups, they will improve her muscular coordination as well as her core and stabilizers. The cardio routine will keep the stress on her joints to a minimum while increasing her caloric expenditure to lose weight and improve cardiovascular fitness. The flexibility routine will help release tight muscles so that movement becomes less of a challenge.

Purvish and Neha Kothari

Trainer: Rudy McClinon Jr., ruapro fitness.com, 720-323- 2239

The hard part: Changing our eating habits. We struggled the first two weeks but are doing a lot better now. Because we're from India and are vegetarian, it has been challenging to know what to eat and in what quantity.

The payoff: We now look forward to exercising rather than forcing ourselves to do it. As a husband-and-wife team, we're forcing each other to go that extra mile. We're doing this together for a healthy and better life for us.

The trainer: Rudy makes it fun. He has so many different exercises that we could do that we don't get bored. He works out with us rather than just making us work. That makes us feel he is truly a part of the team.

Purvish gives himself: C. I'm now working out on my own. It all starts with attitude, and I believe I have it now, but I have a long way to go.

Neha gives herself: B. I'm doing the exercise the right way, focused on losing inches versus losing weight. I have also increased my intensity and my repetitions.

Trainer Rudy's plan for Purvish and Neha

Nutrition: Practice portion control with smaller meals, eat more frequently during the day and drink plenty of water. Because of their vegetarian diet, added more soy along with some supplements such as B-12, vitamin D, calcium and zinc. They're limiting fried food and sugar, and they have nothing except a small snack after 7 p.m.

Exercise: A 20-minute warm-up on the elliptical, then a 5-10-minute stretching session including some Pilates, followed by a 1-hour workout Sunday, Tuesday and Thursday. Brisk 45-minute walk on Monday, Wednesday and Friday. Focus is on strength training, balance, proper breathing techniques, flexibility and core training.

Trainer Rudy says: The cardio and core exercises burn fat, reduce inches and improve body fat and BMI, and the balance exercises help with outdoor activities. The weight training has improved their strength, muscle tone and posture. Purvish's flexibility has really improved. The entire program has reduced their blood pressure already.

Dennis Veilleux

Trainer: James Garcia, Lakeshore Athletic Club, lsac-flatiron.com, 303-729-4300

The hard part: I have been hampered by lower back pain for the past few weeks. It has stifled my ability to press on with some real strenuous cardiovascular road work.

The payoff: The euphoric feeling that a good workout provides. During my cardio workouts, I begin to push through the mental wall at about 35 minutes, and when I'm finished, I actually feel energized.

The trainer: Working with James, I have been able to recognize the extent of my muscular atrophy over the years and what large and small muscle groups need to be emphasized to reach my goal and gain some balance in my body.

Dennis gives himself: B. Although my weight has essentially remained the same, my body-percent fat is decreasing, and I can see a small difference in my physique.

Trainer James' plan for Dennis

Nutrition: Nutritionist Skip Gagnon had Dennis work on balancing the glycemic index of each meal by substituting soluble fiber (fruits with skin/raw veggies), lean protein and healthy fats for processed or refined products. We also worked on lowering caloric intake by limiting portion sizes and keeping a diet journal.

Exercise: A three-phase full-body strength training and cardio plan, with each phase lasting one month. The progression begins with stabilization and progresses to muscular hypertrophy. Dennis' cardio goal is 200 minutes a week. The cardio progression begins with long, slow distance training moves and ends with interval training.

Trainer James says: The strength program is designed to maximize his metabolism and calorie burning. His cardio program is designed to safely progress him from "base training" to interval training and to burn calories to help Dennis reach his body-fat goals quicker.

Todd Tuinier

Trainer: Chad Brenzikofer, Muscle Management Therapies, mmtherapies.com, 303-778-7246

The hard part: Changing my eating habits. I've had to become diligent in making sure I have healthy food at hand. Eliminate the excuse at the moment and stay motivated toward a trimmer tomorrow. I'm having to unlearn the habits of consumption I've spent a lifetime perfecting. It's so easy to justify just one more meal, one more helping, one more time.

The payoff: Overwhelming support. I find myself reassuring friends that I'm OK and answering questions about my infection (AIDS) i think we might have to remind people a little about the people who have such challenges as AIDS and other big problems. Maybe even in the cutline. My favorite question: "Who else knows?" My answer: "Just a few close friends - and the city of Denver."

The trainer: Having Chad waiting for me keeps me accountable and showing up consistently. I'm now looking forward to the workout time. When Chad pushes me to do one more lift, squat a little bit deeper, I reach that moment of purity in focus. That's when I really enjoy what we're doing. I don't know if I could get there without Chad's help.

Todd gives himself: B; an A for exercise, and a C for eating habits. I'm kicking butt with the exercise, but I can't continue to go home and indulge myself with food.

Trainer Chad's plan for Todd

Nutrition: The rules of three: no eating three hours prior to bedtime, no going more than three hours without eating during the day, three servings of alcohol per week, breakfast at about 300 calories.

Exercise: Two days a week, one set of 15 reps with a break every 5 exercises. One hour weekly of explosive cardio using body-weight resistance such as jumps, squats, lunges, push-ups and plyometrics.

Trainer Chad says: This program will help him get accustomed to techniques of lifting, boost his endurance, increase his strength and prepare his body to handle more. We have seen tremendous progress with his stamina and the amount of weight he is pushing around the room.

Sherman Walker

Trainer: Jason Spurlock, Body Shop Fitness, bodyshopfit.com, 303-653-4255

The hard part: Getting started. Changing my diet and working out at the beginning was not easy. I found it hard to fit working out into my already busy schedule. I have also found it difficult to be patient about the changes with my body.

The payoff: Having the full support of my family. My wife and mother try to cook healthy dinners to help me stay on my diet. My wife has also started working out and eating healthier with me. My 4-year-old daughter recognizes that I am exercising on a regular basis and is taking an interest in it. She always wants to know why Daddy is running. My son just wants to get on the treadmill with me.

The trainer: Working with Jason has been great. He has a very positive attitude, which definitely helps our 6 a.m. workout sessions. Jason will stay on me to make sure that I use proper form when doing all of my exercises to help ensure that I don't reinjure myself. Sometimes I get the impression that he is more worried about my shoulder than I am.

Sherman gives himself: B-minus. I have made some major gains in my cardiovascular health, strength, weight loss and encouraging my family to exercise. The only area that I am lacking is in my flexibility. I need to work harder at this so I can touch my toes for the first time.

Trainer Jason's plan for Sherman

Nutrition: Four to five meals a day for a total of 1,800-2,000 calories. We are using the grazing method, eating every 3-4 hours to keep the metabolism working and not giving it a chance to slow down.

Exercise: Three days of resistance training and 3-4 days of cardio. The resistance-training program is split into opposite muscle groups: chest, shoulders, triceps, core one day; the other day is leg, back, biceps, core with exercises in between to keep the heart rate up, such as step-ups, squat with a medicine ball raise, crunches and push-ups. He runs 30-40 minutes each time.

Trainer Jason says: We have him on a 500-calorie deficit a day, which should help him lose 1-2 pounds per week. The resistance program will help him gain lean body mass, which will speed up his natural metabolism. And his cardio program will help him burn an additional 300-600 calories each workout. Sherman is doing great so far.

Elvin Wells

Trainer: Kyle Henry, Body Shop Fitness, bodyshopfit.com, 303-653-4255

The hard part: Trying to get back into shape. I never realized how far I had slipped.

The payoff: I feel stronger every day. I love that feeling. But I need to feel it more.

The trainer: Kyle is starting me off slow, and getting harder as we go. I think he has full confidence that I can regain a form that is fit. And Kyle is helping me to enjoy physical activity again. Now I look forward to working out.

Elvin gives himself: B-minus. I thought I would be further along by now, but I did not know how far I had slipped. I think I can do better, but I'm still doing pretty well.

Elvin's plan

Nutrition: Elvin is a busy guy, and he was used to skipping meals. My first bit of advice was to make sure to start eating breakfast every day. We are also getting Elvin to eat 4-6 times a day - three meals and two to three snacks a day - making sure he eats every two to three hours. This will help his metabolism to work properly and allow his body to use energy instead of storing it. He was given guidelines about portion sizes and healthy food choices rather than a restrictive diet.

Exercise: Two workouts in the gym and two on his own. His cardio is every time he meets with me, warming up on the treadmill for 5-10 minutes and then a 10-minute cooldown at the end. I also suggested Elvin get cardio on his own the other days of the week, such as bicycling around his neighborhood, and getting more treadmill work on his own.

Strength workout, 3 sets of 12 reps for each exercise: bench press, lat pull, overhead shoulder presses, bicep curls and tricep extensions for upper body; squats, leg extensions, hamstring curls and step-ups on plyometric boxes for lower body. We use the exercise ball for balance and core work.

Trainer Kyle says: The most important aspect of exercise for Elvin is consistency and forming healthy habits that will carry over into his married life and serve him well throughout life.

John Garcia

Trainer: David Diaz, Fitness Together, 720-855-6600

The hard part: Changing my eating habits. I just came back from a road trip to L.A., where I visited family, and there were temptations the whole trip.

The payoff: Stepping on the scale and seeing some pounds drop. I also am feeling better physically.

The trainer: Working with the trainer has helped me tremendously. I'm learning that I can push my body more than I thought, and although it's difficult, it has been extremely rewarding because of a sense of accomplishment.

John gives himself: B. I think I'm working very hard on the exercises, but can do better on the diet.

Trainer David's plan for John

Nutrition: We use two different computer programs to assist our clients in making healthy lifestyle changes. Think back about 120 years and eat what the people from that era ate, which is basically fresh fruits and vegetables along with fresh protein, fish, chicken, beef.

Exercise: At least 20 minutes of cardio 5 days a week; full-body strength workouts on 2 of those days; just arms on one day; just legs on another; day off on Sunday.

Trainer David says: Keeping John in his target heart range we are burning calories, and he's building muscle mass with weights. The more muscle he gains, the more calories he burns when he's idle.

Ryckmanl@RockyMountainNews.com

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