RYCKMAN: Trimming the waist

Men better at taming midsections in battle-of-sexes competition, but everyone comes out healthier

Tuesday, September 25, 2007

Let me be very clear: Everybody won in our women-versus-men Rocky Fitness Challenge.

They're all fitter, trimmer and healthier in body and mind, inside and out, than they were when they started three months ago. But since I have to declare a winning team, I'm basing it on total inches lost from waists, in many ways a far better indicator of overall health than mere pounds shed.

The envelope, please. And the winner is . . .

The men - but not by much. The guys managed to trim a total of 25.5 inches from their middles, compared with 13.75 for the women. That averages out to a difference of about 2 inches between the men and women, and there's no question that it's tougher for women to lose weight and gain lean muscle mass.

For wrap-up's sake, some stats: a total 126 pounds lost for both teams and, even more significant, major nose-dives in pretty much everybody's blood pressure. Lowering the pressure in your arteries might not be sexy, but when it comes to staying healthy and alive, it's huge.

Those kinds of results are a tribute to the commitment of the Challengers and the excellence of their trainers: James Garcia, Jen Lesea-Ames and Brian Cooper of Lakeshore Athletic Club; Lauren Condell, Jason Spurlock and Kyle Henry of Body Shop; Rudy McClinon Jr. of R-U-A Pro Fitness; Chad Brenzikofer of Muscle Management Therapies; David Diaz of Fitness Together; and Neil and Eileen Cestra of Healthy Woman Fitness.

Dennis Veilleux and John Garcia saw a total decrease of 46 points in their blood pressure, and John was the overall weight-loss winner. These two men are a perfect illustration of how it's an increase of lean muscle mass, rather than loss of flab, that really makes a difference: John lost 33.5 pounds and 7.5 inches off his waist; Dennis trimmed off 5 inches from his midsection - with only a 4-pound weight loss.

John achieved his goal of being able to keep up with his 5-year-old, and the changes he has made have started her on the road to a fitter life.

"She has actually become the food police, pointing out things I shouldn't eat," he says. "I was working out in the backyard, doing some hopping exercises that I learned from my trainer. She watched me and said, 'That's easy,' and does it on her own. Then she starts making up her own exercises."

The Challenge ripple effect has Sherman Walker's wife jogging with him, and his sister, brother-in-law and aunt working out, too.

"My family has experienced so many losses of members over the years, that just these small things can potentially help us not go through that pain again," Sherman says.

Even as they lost pounds and inches, the Challengers gained something else: confidence. Ashley Pinkham, the youngest of the group at 15, says she no longer feels "ugh" about her body. Josie Noble counts as one of her most satisfying accomplishments something most people take for granted: the ability to get up off the floor with ease.

"Compared to me getting on the floor and crying with the pain, effort and humiliating ungainliness of getting my near-400-pound body off the floor in 2005," she says, "it feels like I'm a kid again."

Read on for results and advice from a group of Challengers who are getting younger every day.

THE MEN

Total pounds lost: 84 Total inches off waists: 25.5

Sherman Walker

32, lead systems engineer

• Height: 5-foot-5

• Weight: Then, 179; now, 165

• Waist: Then, 33; now, 30

• BP: Then, 12 6/86; now, 11 5/68

• Flexibility: Then, poor; now, good

• Strength: Then, average; now, superior

• Cardio: Then, average; now, superior

• Trainer: Jason Spurlock, Body Shop, 303-653-4255

• Lessons learned: "My sedentary lifestyle was not mentally healthy for me. Depression has been a battle for me over the past few years. Just by getting up and doing something, I noticed a change. For once, I didn't feel like I was just pushing through my gloomy feelings. It's nice to really smile and mean it."

• His advice: "Don't put it off, even if all you do is go for a walk. You will feel better, and it will make the next time easier. Do what feels right for you so you will stick with it."

• Jason says: "Sherman made my job easy. He was so motivated from the start, and his results reflect it. He has made a complete lifestyle change from his eating habits to his new passion for building muscle. The only thing I can advise for him - slow down to avoid burnout! We should all have that problem."

Elvin Wells

30, loan processor

• Height: 6-foot-5

• Weight: Then, 250; now, 238

• Waist: Then, 42; now, 39

• BP: Then, 13 4/86; now, 12 6/84

• Flexibility: Then, poor; now, average

• Strength: Then, average; now, good

• Cardio: Then, fair; now, average

• Trainer: Kyle Henry, Body Shop, 303-653-4255

• Lessons learned: "I had no idea how unhealthy I had become, and I'll never be that way again. I want to be in the type of shape I was in back in college. I never thought of what a healthy decision was. In the end, how we live today directly affects how we'll live tomorrow."

• His advice: "Try writing down everything you eat for a week, then take a look at all the bad choices you're making. I think after a week of doing that, almost everybody will want to go out for a walk after dinner."

• Kyle says: "Elvin has a great attitude toward working out. He never complained about any exercises and was always willing to do more, try something new and improve on what he could already do. He overcame long work hours and a lack of energy to get on the path toward better health."

Purvish Kothari

46, consultant

• Height: 5-foot-4 1/2

• Weight: Then, 167.4; now, 161

• Waist: Then, 37; now, 34

• BP: Then, 12 4/83; now, 11 5/71

• Flexibility: Then, fair; now, good

• Strength: Then, average; now, good

• Cardio: Then, average; now, good

• Trainer: Rudy McClinon Jr., R-U-A Pro Fitness, 720-323-2239

• Lessons learned: "Exercising keeps me happy. You can develop bad habits overnight, but keeping up with good habits like exercising is a journey. It's hard work but will pay off - guaranteed."

• His advice: "Wanting to exercise should come from within. Start with someone as a partner if you can't do it on your own. Have a goal and work toward it every day. There are so many ways to exercise - try different things, and it will never get boring."

• Rudy says: "The best thing was to see his determination to improve his health and personal lifestyle that carried over to the rest of the family. The biggest challenge if any was to change their mindset about losing weight vs. reducing their body fat and losing inches."

Dennis Veilleux

51, high school teacher

• Height: 6-foot-2

• Weight: Then, 224; now, 220

• Waist: Then, 43.5; now, 38.5

• BP: Then, 14 4/94; now, 11 8/74

• Flexibility: Then, poor; now, good

• Strength: Then, poor; now, excellent

• Cardio: Then, fair; now, good

• Trainer: James Garcia, Lakeshore Athletic Club, 303-729-4300

• Lessons learned: "With some discipline and extra time, I can stay on top of my diabetes, not let it dictate my life. Physically, I have learned about some of my major deficiencies in the stabilizer muscles and learned how important core strength is to overall fitness."

• His advice: "It might sound trite, but one is never too old for a new beginning. It's about the quality of the rest of your life."

• James says: "The best thing about working with Dennis was his positive attitude and willingness to learn! Dennis suffers from degenerative disc disease, and the challenge was keeping his lumbar and hip areas strong, in balance, and associated muscles relaxed enough to decrease pain so he could do the necessary cardio and strength training exercises to reach his goals."

John Garcia

37, systems administrator

• Height: 5-foot-8

• Weight: Then, 191.6; now, 158

• Waist: Then, 40.5; now, 33

• BP: Then, 15 1/98; now, 12 2/81

• Flexibility: Then, fair; now, very good

• Strength: Then, fair; now, very good

• Cardio: Then, poor; now, average

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

• Lessons learned: "I can accomplish great things if I fully commit myself to something. Working with the trainers showed me how much I can push myself. I played basketball with friends for the first time this year, and was able to play for over three hours and not think about how tired I was. I've learned there are so many other good foods that are healthy as well. Salsa and peppers are great when I'm looking for flavor."

• His advice: "Commit yourself to making a change. If you decide to give 100 percent, you will see results much faster, and that's the best chance you'll have in getting "hooked" into a healthy lifestyle. Make your goals attainable, and as you reach them - make a new one. Just keep going!"

• David says: "From our first meeting, we told John this program will be life-changing if he had faith in us, our system and most importantly, himself. He bought in early, worked very, very hard, showed discipline and is now reaping the rewards."

Todd Tuinier

48, warranty technician

• Height: 6-foot-2

• Weight: Then, 224; now, 210

• Waist: Then, 44.5; now, 41.5

• BP: Then, 13 2/77; now, 12 3/73

• Flexibility: Then, average; now, good

• Strength: Then, average;now, very good

• Cardio: Then, average; now, good

• Trainer: Chad Brenzikofer, Muscle Management Therapies, 303-778-7246

• Lessons learned: "Admitting to the world that I've got AIDS has been huge. I've lived under an emotional rock, ashamed of what I had and how I got here. I'll never go back under that rock. Chad and I have had long discussions about what it's like to live with this disease. It's the first time, outside of my family, that I've felt completely without shame. Chad has helped me shed an emotional weight far greater then any pounds around my waist."

• His advice: "Be patient, persistent and keep a goal in mind. Having a workout partner or trainer can make a huge difference. Chad kept me accountable and on track."

• Chad says: "Todd was always on time, never strayed from the program and showed up ready to work hard. I've always believed you can trade intensity for frequency and still see the results you want if you stay consistent - Todd proved my point! When he first started, he was squatting 85 pounds. Now he can handle his body weight for 10 reps!"

THE WOMEN

Total pounds lost: 42 Total inches off waists: 13.75

Cynthia Chavez

27, store manager

• Height: 5-foot-5

• Weight: Then, 201.6; now, 196

• Waist: Then, 42; now, 39

• BP: Then, 12 8/84; now, 14 2/70

• Flexibility: Then, average; now, excellent

• Strength: Then, good; now, excellent

• Cardio: Then, average; now, excellent

• Trainer: Lauren Condell, Body Shop, 303-653-4255

• Lessons learned: "I can put myself up to a challenge and follow through. Together with my fiancé, I was able to keep to a healthier way of living. I learned new ways of changing my exercise program so I wouldn't get bored or stop midway through. I have changed my eating habits - what I do for fun, how much I exercise and what I eat. I have learned to eat to live, not live to eat."

• Her advice: "Take it a day at a time and change your mindset. There is a point of wanting something and actually doing something about it. Pills or creams will not cut it - if you want it badly enough, you'll have to work at it."

• Lauren says: "Every time I saw her, there was this sense of accomplishment, and a visible, tangible feeling that we were making progress and that she was getting stronger. She retained so much of what I was teaching and telling her about the subtleties of training that I think she could become a trainer herself."

Neha Kothari

42, homemaker

• Height: 5-foot-3

• Weight: Then, 170.2; now, 162

• Waist: Then, 36.5; now, 33.5

• BP: Then, 13 5/90; now, 12 1/85

• Flexibility: Then, average; now, good

• Strength: Then, average; now, good

• Cardio: Then, average; now, good

• Trainer: Rudy McClinon Jr., R-U-A Pro Fitness, 720-323-2239

• Lessons learned: "I am a lot stronger mentally than I gave myself credit for. Exercising on a regular basis makes me a better person - I am happy, and my interactions are also upbeat. My blood pressure is close to normal for the first time in years. I have changed my eating habits, and I feel a lot more energetic."

• Her advice: "Don't give up. Things won't happen overnight. Be patient, and you will achieve your goals. Weight is only one measure of your health - don't focus on just that."

• Rudy says: "Neha accomplished all of her goals and much more. Her stamina has increased, and she really encouraged her husband to improve his lifestyle. She is a perfect example of how exercise will improve high blood pressure."

Ashley Pinkham

15, student

• Height: 5-foot-8

• Weight: Then, 186.8; now, 186.8

• Waist: Then, 45; now, 40

• BP: Then, 11 8/82; now, 12 1/76

• Flexibility: Then, good; now, excellent

• Strength: Then, average; now, good

• Cardio: Then, average; now, good

• Trainer: Lauren Condell, Body Shop, 303-653-4255

• Lessons learned: "When I get pushed to the limit, I do strive. I also learned that even with so many people helping me, I still could use more motivation. But I know now that there are more people than I thought who want to help me in any way they can, and that's an amazing feeling."

• Her advice: "Find people who love you and are willing to help you through it all - then just go for it! Know you can do whatever you set your mind to."

• Lauren says: "Ashley is a beautiful young lady who has begun to learn and appreciate the importance of fitness and diet. It's been amazing to see a transition from someone tied to the scale to one who appreciates the inches melting off her body and the way she looks and feels in her clothes."

Josie Noble

55, accountant

• Height: 5-foot-9

• Weight: Then, 251.5; now, 242

• Waist: Then, 43.75; now, 42.75

• BP: Then, 12 3/79; now, 11 7/88

• Flexibility: Then, very poor; now, improved

• Strength: Then, poor; now, above average

• Cardio: Then, fair; now, excellent

• Trainers: Neil and Eileen Cestra, Healthy Woman Fitness, 303-394-9000

• Lessons learned: "My body is not the enemy. I have learned to at least attempt each physical challenge in my exercise program; I can do a lot more than I ever thought. I've learned that I can be one of those people who works out every day - who knew?"

• Her advice: "Start. Try. Ask for and accept help. Trust. Build. Keep going."

• Neil and Eileen say: "WOW - did she improve! In the beginning, certain exercises were difficult for Josie to even imagine herself doing, but now she takes on new challenges with confidence."

Holly Cseh

43, customer service rep

• Height: 5-foot-1

• Weight: Then, 163.8; now, 155.2

• Waist: Then, 38.5; now, 38.5

• BP: Then, 10 8/74; now, 9 2/70

• Flexibility: Then, very poor; now, improved

• Strength: Then, fair; now, excellent

• Cardio: Then, very poor; now, fair

• Trainer: Brian Cooper, Lakeshore Athletic Club, 303-729-4300

• Lessons learned: "I have learned how much work it is to get this Challenge done and how I still have much work to do to get where I want to be. I have never been physically active in my life. I have learned how hard it is to be focused and disciplined and how lazy and unmotivated I had been before."

• Her advice: "Don't keep junk food in the house because in a weak moment you will eat it. Make yourself go out of the house and get it, and you may decide it's not worth the effort. Don't wait until later or the last minute to do something - start now and don't give up so easily. "

• Brian says: "Holly deepened and refreshed my feelings of why I am a personal trainer, and I loved the dedication she put into our sessions - never missing one."

Cari Herrera

42, teacher

• Height: 5-foot-2

• Weight: Then, 168; now, 157.8

• Waist: Then, 34.5; now, 32.75

• BP: Then, 11 5/78; now, 11 0/68

• Flexibility: Then, poor; now, fair

• Strength: Then, good; now, good

• Cardio: Then, fair; now, above average

• Trainer: Jen Lesea-Ames, Lakeshore Athletic Club, 303-729-4300

• Lessons learned: "I've learned patience and understanding. I put in the time and energy and have come to realize how hard this process is and can be. My weight loss has been slower than I would like. But it didn't take me three months to get out of shape, nor will it take a simple three months to get back into shape!"

• Her advice: "Schedule and plan! My workout time is flexible, but it can't be canceled. When I eat on the run, I tend to make poor choices. When I know what's on the menu for the day, I don't falter."

• Jen says: "Cari was highly motivated and willing to put in the hard work and discipline necessary to make a healthy and active lifestyle her top priority. Her positive energy was contagious - we had fun! She lost a total of 10.25 inches! Way to go Cari!"

Ryckmanl@RockyMountainNews.com