SUCCESS STORIES
~Clients who have worked with Personal Training with KT and achieved their goals!~
NAME: Pam Lemke
GOAL: 1st place winner of the PT with KT Walking Contest
With 36 years in the military, two overseas deployments, and caregiving four days a week for her father, Pamela Lemke knew hard work. Overweight for most of her life, the grandmother of three had back problems, neuropathy, and a foot condition called plantar fasciitis. She was at risk for diabetes, perhaps associated with a sweet habit formed after kicking a cigarette addiction. And while ready for a lifestyle change, Pamela learned that her medical conditions would likely make exercise difficult. It all, however, proved no match for her spirit.
“I was very mad, but I still needed to challenge myself to take off another 48 pounds, because the more I lose, the lighter my load is on my back.” she said. “ Well, Katie’s contest came in just the nick of time. I really wanted to challenge myself.”The Kenyon walking contest, which virtually took participants from their start point , provided incentive and structure, allowing Pamela to track her miles and build a walking schedule.
“I was walking eight miles in the morning [with] my wiener dogs, walking four miles in the afternoon, and five miles at night,” she said. On the days she took care of her father, she would complete four miles in the morning, and later take her father on a two to three mile walk around a nearby lake. She would end the day with six to eight miles on her treadmill.“I truly did not work as hard as I worked in this contest,” she said. “What I am really thankful for is that I lost 54 pounds, and I am so thankful for your contest because I pushed myself to get out of my rut, and that’s what I did. So thank you, Katie! I am so grateful you came to Kenyon!”
NAME: Rochelle Erickson
GOAL: Weight loss
Rochelle had several important reasons to seek out a personal trainer: her husband, her son, and herself. "I was worried about my husband and son's health and wanted to make this change for myself in order to make healthier changes for all of us," the 40-year-old said. "I had done the diet and exercise thing before and had results, but nothing ever stuck."
And it was support she felt she'd lacked. With a goal to lose over 50lbs, Rochelle and her trainer Caitlin agreed on a 1-2-2 work week schedule: one day with Caitlin, two individual workouts, and two days of rest. After awhile, Rochelle saw success in weight loss, and a new mentality about exercise that still amazes her."I now look forward to exercising," she said. "I never would have imagined that. I actually miss it if I don't get to the gym when I should."
Still maintaining five days of exercise a week and gaining nutrition help from myfitnesspal.com, Rochelle says she feels confident she'll lose that last 25 pounds. In the meantime, she has new clothes, more energy, and renewed perspective. "My family and friends have definitely noticed a difference in me, and hearing their compliments and having their support is great motivation to get to my goal," she said. "I just want to say having Caitlin as a trainer has been a wonderful experience for me! She gave me the courage and strength I needed to help me succeed!"
NAME: Colleen Ronningen
OCCUPATION: Dental Manager
GOAL: "Bridal Boost" Program
Like many brides-to-be, Colleen Ronningen (formerly, Ohr), hired a personal trainer as part of wedding planning, with the goal of looking her "best on her big day." Already slim and active, Colleen wasn't preoccupied with weight loss; instead, she wanted to tone and eat healthier. And she immediately knew who would bring the most results, and laughs.
"I had been to a couple of Katie's classes prior to having her as my personal trainer and knew that by how much fun we always had in class and her positive attitude if anyone could help me it was her," she said.
With about nine months to train before the wedding, Colleen and Katie started with goals and a tailored fitness and nutrition plan. Although she already felt pretty comfortable with healthy habits, Colleen said Katie helped her take her knowledge to the next level, and never hesitated providing on-the-spot advice as she considered new food options.
"Katie was always there to answer questions I had - whether during our sessions, in group classes, via email or a phone call; she would respond in a friendly manner," she said. "I never felt as though I was a bother. Many times I would be confused as to what options I had to choose from for brands of food and how to switch up my meals; Katie was a great help! I never missed a weekly session because of how great I felt when I left after working out. She was always a motivator and I looked forward to the achievement I felt each week."
Now married, Colleen said she's still committed to her training regime, and opted to continue sessions to keep her fit and prepare for an expanding family.
"I still watch what I eat and try to exercise as much as I can; besides I don't want to run into Katie and let her see that just because I'm married now I have let myself go. So I signed up for more sessions!," she said. "I love it so much that I can't wait to get back in the groove; that way I can continue with my achievements and keep learning new ways to have fun while working out! We are hoping for a baby soon so Katie will have her work cut out for her."
NAME: Lorri Brunette
OCCUPATION:
GOAL: "First Step" Program- Post Partum weight loss
Forty-year-old Lorri Brunette was contending with major life changes when she hired Katie as her personal trainer. Having recently gone through a break-up, Lorri was also a new mother celebrating her 40th birthday, and at 171 pounds hadn't shed her baby weight.
"I was feeling kind of down," she said. "I had had personal training before and knew the benefits of having someone there to keep you motivated versus trying to go it alone. And I needed help!"
Sometimes the most trialing of times bring triumph. Focusing on weight loss and one outfit's perfect fit, Lorri committed to a nutrition and fitness plan that eventually brought her down more than 25 pounds. And even more, she said, gave her a style of living she knew was better for her and her son.
"The fact that I'm 40 and have a new baby has really motivated me to think about my long-term health," she said. "I'm not just thinking about weight loss, but also eating healthy and the stress relief and mood-elevating benefits of working out."
Still training with Katie to track progress and mix-up her work-out routine, Lorri says she's "firmly committed" to keeping her shape firm, her energy high, and her lifestyle healthy.
"Losing weight and being healthy is hard," she said. "It takes commitment and for most of us, a lifestyle change. There's no magic pill, but there is help! Thanks so much, Katie, for being part of me getting my life back on track."
NAME: Tammy Steele
OCCUPATION: Mayo Clinic Employee
GOAL: Weight loss
Like most clients, 38-year-old Tammy Steele hired Katie as her personal trainer because she wanted to see results. Already committed to an exercise regime, including a boot camp class, Tammy remained disappointed with outcomes and knew she needed to consider her nutrition to overcome her weight loss hurdles.
"I was doing pretty good with exercising, but needed help with nutrition, and Katie could help with both," she said. "I was ready to do whatever it took to see some results."
And results she got. Twenty-five pounds down, Tammy is now hungry for exercise, saying, "If I don't make it to the gym enough, I get sluggish and a little crabby." She's also as wise about nutrition, knowing that it will always require attention to maintain what she's accomplished.
And she credits Katie for giving her the confidence and accountability to achieve her goals.
"She was always willing to help with any questions or concerns I had and showed me that with small changes I could be successful," she said. "She always knows when I need a extra push, a little encouragement, or a new goal/routine."
Empowered and dedicated, Tammy wants to continue her good habits, with hopes to lose a few more pounds and improve her 5K time. "I am a different person physically and mentally," she said.
NAME: Kari DouglasOCCUPATION: Business professional
GOAL: Marathon run
Mother of two and businesswoman Kari Douglas had a long road ahead of her when she enlisted Katie to be her personal trainer. 26.2 miles, to be exact. “I hired a personal trainer to help me train specifically for a marathon,” she said. Not a stranger to the gym, Kari already appreciated the outcomes of a workout regime. She just needed the strategies and support as the miles accumulated. “My mentality: I’ve always enjoyed working out, just needed someone to push me a little more.”
That push took her from start to finish; she completed her Las Vegas marathon. Kari said that Katie’s support kept her training on track and kept her accountable, which was a difficult feat in itself given a hectic schedule that includes two children and a demanding work life.
Kari’s goals are less precise now. She said she wants to continue to slim her figure and to reach her “optimal health and fitness level.”
CONGRATULATIONS, KARI!
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NAME: Melissa Perko
AGE: 27
OCCUPATION: Graphic designer
BEGINNING WEIGHT: 157
CURRENT WEIGHT: 146
It was a simple yet burning desire that prompted then bride-to-be Melissa Perko to hire Katie as her personal trainer: that perfect wedding dress fit. "I was getting married in three months, and I didn't fit into my gown!" she said, adding that she'd already dropped 40 pounds, but couldn't shake those final few. "I hired a personal trainer because I felt lost....Well, as you can imagine, I gave up trying, and gained the weight back. I knew I couldn't do it alone, so I hired Katie. I just didn't know enough to help myself, and boy was I surprised at what I didn't know!"
First to manage, that "food monster" sabotaging her efforts. Melissa said Katie helped her take responsibility for the calories she ate, and put her on weight training and cardio circuits. Combined with Melissa's commitment, it was a winning combination. "Instead of seeing it as a punishment, I saw it as something relaxing and enjoyable," she said. "I always looked forward to my personal training sessions."
Now a wife living in Duluth, Melissa says she feels the improvements inside and out, noticing a stronger heart, moderated blood pressure, and lower stress levels. She also feels more overall confidence, and wore that wedding dress with pride.
"I just want to say thank you from the bottom of my heart to Katie. Hiring a personal trainer was the best thing I could have ever done with my life. I have learned so much, and have accomplished many goals. In many ways I believe that Katie has saved my life, without the knowledge I gained from her I would go back to my old ways without thinking twice, and, as I'm sure, gain my weight back and all of my health issues that followed it. Again, thank you, Katie, you're the best!"
CONGRATULATIONS, MELISSA!
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Callie before Callie after
NAMES: Larry and Callie VanDeWalkerAGES: 57 and 22
OCCUPATIONS:
Residential Manager for the Department of Human Services;
Recent college grad
LARRY”S WEIGHT LOSS: 30 pounds
CALLIE’S WEIGHT LOSS: 15 pounds
New Year’s resolutions aren’t celebrated for their success rates. But father and daughter Larry and Callie VanDeWalker beat the odds.
“We were both excited to invest in our health and had been discussing it for awhile, so we made a New Year’s resolution, called Katie, and stuck with it,” Callie said.
While both were seeking better health, their goals and intentions differed. Larry said he wanted to set an example for his family, having grappled with weight issues and shortness of breath.
Larry before Larry after
“When I started out, I felt like it was going to be take a lot of work because I was so out of shape,” he said, adding that he’s still working toward his goal weight. Callie wanted to get back in shape after college, which had stifled her workout schedule and appreciation for exercise.
“I used to enjoy working out, and then during college it was difficult to find time and also find enjoyment in it,” she said. “It seemed to be more of a chore.”
Also seeking weight loss, Callie set short-term goals — such as less pop and pizza, and regular exercise — as well as long-term goals, which included completion of the Med-City Marathon and Iron Girl.
“I felt excited and hopeful; I never felt nervous or pessimistic that I wouldn’t achieve these goals because Katie helps you set realistic goals and doesn’t ever make you feel uncomfortable,” she said.
With six months in, their work toward better health and fitness hasn’t slowed. Both report that they work out four or more days a week, and have noticed significant improvement in their energy level, appearance, and endurance.
“I believe that (friends and family) are enlightened by my success, as it was challenging to run more than 1 mile and in less than six months, I was running 6.6 miles!” Callie said.
And both credit Katie for the change. “I am a firm believer of Katie’s philosophy on fitness and nutrition. She has a knack for building strong relationships with her clients that benefit the longevity of one’s life,” Callie said.
“I would recommend to everybody — check Katie out!” added Larry.
CONGRATULATIONS,
LARRY AND CALLIE!
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Mattea before Mattea after
NAME: Mattea Squires
AGE: 26
OCCUPATION: Office manager,
Dependency technician, student
BEGINNING WEIGHT: 160lbs
CURRENT WEIGHT: 133lbs
Mattea Squires was seeking an awakening of sorts when she decided to enlist Katie as her personal trainer.
“At the time I hired Katie, I was really down on myself and didn’t feel healthy or good about myself,” she said. “All I wanted to do was eat and hide from the world. I knew I needed someone to help me.”
Help meant a healthier path — goals, diet and exercise — that led to changes inside and out for Mattea.
“We set a diet plan out and had a set calorie intake,” she said. “We also set a goal of losing 30 pounds by July 1 (9 1/2 months away). A lot of other goals were set including strength training and cardio workouts. Most of all, I wanted to feel good about myself.”
With calorie limits and a workout program in place changes came quickly, and it bolstered her resolve. After three months of personal training with Katie, Mattea decided to go it alone, working out and following a food regime that became increasingly intuitive.
“I know what is healthy, and what isn’t,” she said. “I have focused more on diet than the workouts because I work two jobs and go to school, but I try to be more active than before. Still every week that goes by I can tell the difference in my body. My life has changed tremendously.”
With a wedding planned for August, Mattea is about three months ahead of her weight loss schedule, which she said allowed her to more enjoy the details of planning...dress shopping, in particular.
“I felt great and beautiful, and I know I wouldn’t have even wanted to try dresses on if I hadn’t lost all that weight.”
“I would recommend Katie’s programs and guidance to anyone,” she continued. “She is the reason for my happiness and love for myself today.”
CONGRATULATIONS, MATTEA!
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Cindy before Cindy after
NAME: Cindy LyonsAGE: 41
OCCUPATION: Stay-at-home mom,
church secretary, child care provider
BEGINNING WEIGHT: 143lbs
CURRENT WEIGHT: 130lbs
1400 calories. That’s the daily allowance mother-of-three Cindy Lyons gave herself after embarking on her weight loss efforts with Katie. “My goals were to lose five to 10 pounds, get in better shape, tone my abdomen, hips, thighs, etc. (all the problem areas),” she said.
With 350 calories per meal and another 350 in snacks per day, Cindy said she noticed results — “I actually lost some weight after doing that for a month, which really motivated me to continue to watch what I eat.” — which demonstrated, she said, that nutrition as integral to weight loss as fitness.
“I saw the weight start to come off once I started watching what I was eating instead of just exercising,” she said. “That showed me the importance of not just exercising, but watching what I eat too.”
It’s value was twofold to the busy mom — who also provides child care and works as a church secretary — given a schedule that makes it difficult to hit the gym regularly.
“Unfortunately, I do not make it to the workout center like I would like,” Cindy said. “My goal is to make it there twice a week, but my busy lifestyle does not always allow that. I always feel great after a workout though.”
Now 15 pounds lighter, Cindy said her effort moving forward will be continued focus on nutrition and workouts at least twice a week.
“It has been really exciting to see the weight come off now after working with Katie for awhile,” she said. “Friends and family have noticed that I have lost weight and say that I look really good. That makes me feel good!”
CONGRATULATIONS, CINDY!
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Holly before Holly after
NAME: Holly Brown
AGE: 35
OCCUPATION: Respite Care Coordinator for Elder Network
WEIGHT LOST: 66 lbs.
Holly Brown was already pushing for
change when she hired Katie as her personal trainer. Following a surgical procedure called Lap-Band, which wraps a small band around the stomach to allow steady weight loss, Holly had initially dropped pounds, but wasn’t getting the results she wanted despite regular workouts.
“I decided to hire Katie because I had been coming to the gym daily for two weeks, working out both with weights and elliptical machines, with no success in weight loss,” she said. “I knew that in order for me to remain focused and motivated, I needed some guidance and support.” Her instincts here right on. Since starting with Katie late last summer, Holly dropped almost 30 pounds,
reaching 181. And the results keep coming, both for her and family members.
“I have gained so much knowledge of overall health as a result of Katie,” she said.
“I am helping my family eat healthier and eating smaller portions and also just being a positive role model for them...our whole family is changing one bad habit at a time.”
With a goals of reaching 150 pounds by summer, and completion of a 5K and the
“Join the Journey” Breast Cancer walk, Holly continues to make change, and
encourages others to as well. “If you haven’t started an exercise program or commitment, think about it. It feels so good to know you are doing what’s best for your body and living the best you can."
CONGRATULATIONS, HOLLY!
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NAME: Lis Tidemann
AGE: 49
OCCUPATION: Owns Mia & Fia Gifts, 2nd Street SW, Rochester.
Lis Tidemann wants to lose weight. She’s tried everything — “all the diets that are out there” — even considering gastric bypass surgery. Her efforts reflected her interest in a life change, one that is lasting and defining and, most importantly, attainable.
The goal in sum: To be a healthy weight, work out three days a week, and “make every day a special day — the better the mood, the better the control.” Lis wasn’t always overweight. The Denmark native described herself asa little overweight when, at 16, she and her family first visited the Rochester area. The city would become her home. “We all decided that we would stay here for 5 years and then go back — this was many years ago now!” said the mother of twin girls Idamarie and Annesofie. The move was both geographical and cultural — the cuisine and transportation being
particularly instrumental in her later weight gain. “All the foods you have here — I love cheese, everything with mayo, and all the fattening foods. And people where I come from walk and ride bike a lot more than we do here.” And it’s those two elements — food and exercise — that are proving to be critical elements of her life change. Them and perseverance.
“I always thought I would fail again….like always,” she said, noting that while she hasn’t lost significant pounds in the eight months she’s worked with Katie, she’s noticed a younger, more energized and happier self.
“I am very proud of what I have done so far,” she said. “I would normally have quit by now. Not this time!”
YOU CAN DO IT, LIS!
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Melissa before Melissa after
NAME: Melissa MergenAGE: 39
OCCUPATION:
Operations Manager
Forty is a significant number for 39-year-old Melissa Mergen this year for more reasons than one. First, the obvious: her 40th birthday this April. It’s also the definitive number of her desired weight: 140 pounds. “Half way to my goal with three months to go!” the mother-of-two said. Forty is also the number of pounds Melissa lost three years ago, but was unable to sustain. Which, upon joining Anytime Fitness, led to her hiring a personal trainer. “I knew I could lose weight, but the biggest challenge was keeping it off, and the only way to do that was hire Katie to keep me in the right direction,” she said. Also seeking more comfort with exercise equipment and a program that would keep her coming to the gym, Melissa said Katie gave her the variety, confidence, and perspective she needed to be successful. “I have never really counted calories before and with Katie’s nutrition program — totally changed the way I look at food and what I eat,” Melissa said. Combine that with workouts most lunch breaks, and Melissa’s outcomes are more than mere numbers. “You just feel better all around, she said, adding, “During the summer, we are very active in the Rochester Water Shows on The Zumbro, and last year I didn’t wear my swimsuit or get in the lake ALL summer — I hated it,” she said. “This summer will be a different story!”
CONGRATULATIONS, MELISSA!
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NAME: Autumn ThillenAGE: 39
OCCUPATION: Operations manager at ABC
Autumn Thillen started and satisfied three goals while working with Katie in 2009: Run one mile, tone up abs and thighs, and increase strength. It was exactly what she had in mind. “I hired Katie because I needed someone to help me set goals and to work with me on how to work my problem areas,” she said. “I felt hiring Katie would keep me motivated and give me that extra push I so badly needed.”
Her achievements didn’t stop there. Identifying and working toward those three goals snowballed into better overall well-being and a new self-care mentality. “I feel much healthier and stronger,” Autumn said. “I’ve toned up and have made exercise a priority in my life, making me a priority.”
And with 2009 soon behind her, Autumn is working toward new goals — run five miles and continue to tone up and be healthy —which mesh well with the groundwork she’s already laid.
“Running has been hard for me to like, so I’m trying,” she said. “I meet with Katie twice per week, and it’s been really beneficial in helping me to reach my goals.”
CONGRATULATIONS, AUTUMN!
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Gina before Gina after
NAME: Gina HeadAGE: 39
OCCUPATION: Child care provider
WEIGHT LOST: 26 pounds
Gina’s journey into a more fitness-focused lifestyle began with a friendly competition between high school classmates. The “shape up challenge” urged team members to walk more and lose weight for prize winnings. “I didn’t lose any weight, but my team won for the most miles walked because of others on my team and not because of me,” Gina, a mother of four, said. “I knew I needed to step up this time when we decided to have a new shape up challenge.” So Gina joined Anytime Fitness, though quickly realized that she would also need a trainer to fully realize the perks of a membership. “I walked into a gym and felt intimidated…,” she said. Her work with Katie quickly changed the tone, however, and, now 26 pounds lighter, Gina says that exercise is now prioritized, not neglected. “My life has changed in the fact that now I make sure my workout is something that takes a priority in my life. Taking care of myself is not being selfish,” she said, adding that she also reenrolled in Weight Watchers with hopes of dropping 67 more pounds. “I did join Weight Watchers in the past, but never had much success because I didn’t take time to exercise, so I’m glad that I hired Katie to help me.”
CONGRATULATIONS, GINA!
FOLLOW-UP:
“My measurements show that I have lost five inches from waist and hips! WOW...that is something to be excited about! Not only the weight loss and clothes feel better, but my mental out look has improved greatly!“My long-term goal is to get to 135.”
-- Gina, November 2009
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NAME: Larry Fix
AGE: 64 OCCUPATION: Welder
WEIGHT LOST: 22 pounds
“Katie’s House of Pain.” It’s the fond title Larry Fix coined to describe the rounds of work-out programs designed by his trainer, Katie, who has helped the Crenlo welder drop 20 pounds. “My programs have continued to increase in difficulty and intensity,” he said. “The diversity of the programs keeps you motivated.” A first-time gym member at 61, Larry said he was “work-out illiterate,” without knowledge of proper technique, gym etiquette, and the like. Hiring Katie considerably improved his learning curve, helping him become a regular exerciser and, with time, more thoughtful of his eating and lifestyle habits. “Katie is fun to work with, is enthusiastic, and instills confidence,” Larry said, adding that his family has been “amazed” by his transformation since his start at Anytime Fitness. “I would recommend working with Katie to any one who wants to improve condition, nutrition, and a healthier lifestyle.”
CONGRATULATIONS, LARRY!
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Lisa before Lisa after
NAME: Lisa QuevadoAGE: 44
OCCUPTION: Registered nurse
WEIGHT LOSS: 15 pounds
It wasn’t until Lisa Quevado had reached her 40s that she began to see her weight as a problem. With four adolescent kids and a part-time job, Lisa had inherent barriers to a fitness-friendly routine, and was further hindered by the aftermath of a blood clot in her left leg years before. “Even just using a treadmill would cause me pain for a few days,” she said. But ready for a lifestyle change, she contacted Katie to guide her through exercise that wouldn’t aggravate her leg, though still provide weight loss and other benefits. She also desired the encouragement and programs Katie offered. “Since working with Katie, I have been watching my caloric intake more closely, as well as starting an exercise routine that hasn’t caused any pain in my leg,” she said. “I have more energy, and my leg that was causing me problems has actually improved tremendously….I want to thank Katie for her expertise and assisting me to begin this new chapter of my life!”
CONGRAULATIONS, LISA!
FOLLOW-UP:
“My life has changed in that I feel better about myself and have much more energy than I did before. I’m continuing to lose weight and definitely feel more physically fit.
“I have a goal to lose 10 more pounds and then to maintain.”
-- Lisa, November 2009
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Charity before Charity after
NAME: Charity Parkin
AGE: 33
OCCUPATION: Sales Associate
WEIGHT LOST: 100+ pounds
After a three-year journey that’s resulted in more than 100 pounds in weight loss and a new life outlook, Charity Parkin feels she can “accomplish the world.” “I basically have been heavy my whole life,” she said. “Food was my comfort…Now that I have my whole new outlook and my new body, it’s a whole new ballgame.” Her first steps into this transformation began after the death of her husband’s grandfather, who passed away three years ago from cancer. His passing caused Charity to reflect, and with that eventually came a desire to improve her health, her energy, basically herself. “I conned my mom into buying me a membership, with the understanding that if I didn’t do anything, I would pay her back.” No refund needed. After six months under the guidance of a trainer and nutritionist, Charity lost 50 pounds, and was committed to a strict exercise regime and diet. Her progress was interrupted, however, upon news that she was pregnant. “Both of my children were high-risk, so I couldn’t do as much,” she said. She returned to the gym to lose the 50 pounds she’d regained, and decided to hire Katie as a personal trainer after she plateaued at 80 pounds gone. “I wanted to challenge myself,” she said. “I’m working out, and I’m not getting the results I want. I can do it myself, but I need the motivation.” Now with 100 pounds gone with hopes of losing 30 more with the help of Katie, Charity is seeking skin removal surgery, and has a zest for life that’s supported by regular exercise, sound nutrition, and a positive outlook. And she challenges others to confront their struggles and embrace change. “You can run a household, and still eat well and still find time to work out.”
CONGRAULATIONS, CHARITY!
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Rhonda before Rhonda after
NAME: Rhonda VanSchoonhovenOCCUPATION: Probation officer
BEGINNING WEIGHT: 156 lbs
CURRENT WEIGHT: 136 lbs
Weight has been a persistent issue in Rhonda VanSchoonhoven’s life. With two small children, a full-time job, and, therefore, an overtime schedule, Rhonda said she felt like she’d come round circle by the time she decided to hire Katie for nutrition consulting last year. “I have struggled with weight issues throughout my life, and here I was again!” she said. “I knew what I had to do, but was not accomplishing it on my own.” A little motivation was all she needed. Meeting with Katie twice monthly for nutrition support, body measurements, and weigh ins has helped Rhonda become better aware of her health choices — both calories and cardio — resulting in a 20-pound weight loss. “Katie has helped me be more mindful of what I am eating,” she said. “I have the energy and motivation now to bike and walk and play with the kids. I watch my calorie intake. I track this on Sparkpeople.com, and also track my cardio.” These life changes, she added, have meant more playtime with her children, a healthier family menu, and many compliments. “Everyone has noticed my weight loss!” Rhonda said, adding “Katie was so enthusiastic and kind. She was always a cheerleader and got me going.”
CONGRAULATIONS, RHONDA!
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THE OLUFSON FAMILY
Charles before Charles after
NAME: Charles OlufsonOCCUPATION: IT Systems Administrator
START WEIGHT: 246 lbs
CURRENT WEIGHT: 217 lbs
Dad Charles Olufson was the first of his family of three to hire Katie as a personal trainer. Suffering from shin splits due to a new running routine, Charles wanted to Katie to help him avoid injury and improve his physical training. He would later commit to an almost overhaul of his diet and exercise routine along side his wife, Jane, and daughter, JulieLynn. “This year decided to get serious about losing weight,” Charles said of his family. “Katie created a calorie and nutrition plan for each of us. She motivates us to keep faithful in our cardio workouts. She guides us in a variety of strength and resistance training. We had all been trying to lose weight without much success. Now we have had success!” Having lost two pants sizes already, Charles has his eyes set on bettering his half-marathon time from last year. He plans on running the Gary Bjorklund Half Marathon, also known as Grandma’s Half Marathon, with his daughter in June. “Doing this as a family makes it much easier,” Charles said. “Helping each other and Katie helping us all is a recipe for success!”
FOLLOW-UP:
“Since being featured in the May issue, I have lost an additional 20 pounds and won the Biggest Loser contest for men at work. I improved my time in the Garry Bjorklund Half-Marathon by 1/2 hour.
“My goal now is to maintain, lose a few more pounds and improve my half-marathon time even more.”
-- Charles, November 2009
Jane before Jane after
NAME: Jane OlufsonOCCUPATION: Dental Hygienist
START WEIGHT: 154 lbs
CURRENT WEIGHT: 142 lbs
Mom Jane Olufson was the third in her family to join efforts with Katie after repeated failed attempts to lose weight. “I was doing some mild resistant exercise, but not much cardio and not much results,” she said. “So (Charles) encouraged me to join him with Katie.” Following a meal plan created by Katie and committing to exercise three days a week, Jane has lost six inches in her waist and three inches in her hips and hopes to drop several more pounds next year. She said the family support has helped each member stay focused, track results, and save the others from slips. “We sit down at a meal and everyone is saying how many calories in this food,” she said. “If someone has overeaten one of us will go and do some extra exercise together.”
FOLLOW-UP:
“I have maintained my goal weight. In order to maintain, I have found I need to stay close to the nutrition plan Katie gave me and exercise 2-3 times a week.
“I feel my muscles have toned and I have lost some inches. My present goal is to maintain over the holiday season.”
-- Jane, November 2009
JulieLynn before JulieLynn after
NAME: JulieLynn OlufsonOCCUPATION: Student
START WEIGHT: 194 lbs
CURRENT WEIGHT: 176 lbs
Encouraged by her parents’ lifestyle changes, daughter JulieLynn Olufson began training with Katie with weight loss goals also in mind. And she found similar success. Almost twenty pounds lighter than her first training session, JulieLynn said her smaller size and better diet have increased her self-esteem “incredibly,” and she hopes to drop a further 15 pounds with her trainer and family’s support behind her. “After sticking to this eating and exercising regime for this long, we talk about how much we ate before hiring Katie, and we are shocked that we sometimes ate a whole day's worth of calories in one meal!” she said. Undeterred by a difficult experience last year, JulieLynn plans on running a June half-marathon with her father this summer. “We ran that last year but I ended up in the medical tent afterward. This year I want to get a better time and stay out of the medical tent!,” she said, adding that working with Katie has not only brought results — it’s brought her family closer. “When one of us talks about getting some exercise, it encourages the rest of us to do the same thing,” JulieLynn said. “I can't say enough good things about Katie. She mixes up our exercise routine every time, which keeps it interesting, keeps us much more interested, and keeps us putting our best into it. Katie is a huge part of why we have success!”
CONGRAULATIONS, OLUFSON FAMILY!
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Justin before Justin after
NAME: Justin PetersonAGE: 20
OCCUPATION: Target Cashier
BEGINNING WEIGHT: 255 lbs
CURRENT WEIGHT: 186 lbs
Justin Peterson gives a very blunt response when asked why he decided to hire Katie as his personal trainer four months ago: “I was really, really, extremely fat, and I needed to lose weight.” He attributed the weight gain to an unhealthy diet — “mostly fast food” — and very limited exercise, a combination that resulted in poor stamina and speed in sports and generally low confidence in life. Meet the new Justin — a man that now outruns his friends in pick-up games, eats a well-balanced diet, exercises once or twice daily, and enjoys a higher confidence that’s filtered all the way into his ladies game. “Now I can talk to girls a lot better,” he said. “The way I interact with people is very different now.” Justin said that the knowledge Katie imparted on nutrition, cardio work, and weight training, along with his persistence, proved perfect for quick progress. And with 69 pounds behind him, he’s now focusing on another facet of his physique: gaining muscle. Of his work with Katie, Justin says, “I really do appreciate it, and I’d recommend her to anyone who wants to lose weight and bring confidence to their lives.”
CONGRATULATIONS, JUSTIN!
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Kelly before Kelly after
NAME: Kelly Hodgson
AGE: 36
OCCUPATION: Air Traffic Controller
START WEIGHT (12/9/2008): 207 lbs
CURRENT WEIGHT (3/16/2009): 173 lbs
Kelly Hodgson had a very special point of affection motivating her weight loss: her newborn baby son. Wanting all the energy and good long-term health to give him, Kelly hired Katie to make better progress on the 80-pound weight gain resulting from her pregnancy. Though already down about 30 pounds, she wanted affordable accountability, which she said she found in Katie. “I had done this once before where I gained 50 lbs and lost it right before I got pregnant,” she said. “I did it with Jenny Craig, but it was really expensive. Katie is reasonable and makes it fun. The accountability she provides really helps me.” At 173 pounds, with hopes of reaching 150 pounds, Kelly now works out five times per week — two days of cardio and three days of cardio/strength training — and her program limits her daily food consumption to 1,500 calories, which she tracks in close detail. Though she feels she still has work to do, Kelly says she feels more active and confident, and has watched old ailments almost disappear. “I had carpal tunnel on my right wrist which is now gone and plantar fasciitis on my right foot, which is still there but much better. My energy level is so much better, which is needed with a newborn.” She’s not shy about crediting Katie. “I say I did it the old fashioned way by counting calories and exercising with much needed help by Katie. She is wonderful and I love having her to walk this journey with me.”
CONGRATULATIONS, KELLY!
FOLLOW-UP:
“I have definitely noticed more weight loss and toning. I’m still exercising 4-5 times a week; cardio, plus weight training every other day.
“I didn’t meet my initial goals in March...but I’m only 10 pounds away — and I started my initial goals at 57 pounds. My goal now is to just stay on track with the diet and exercising and lose that last 10 pounds!”
-- Kelly, November 2009
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MUSCLE TONE CLASS PARTICIPANTS
In hopes of gathering feedback about muscle tone classes, Katie developed a short survey to collect comments from participants about their reasons for joining a class, their opinions on class atmosphere, cost and variety, and, of course, their results relating to the muscle tone workouts.
The feedback was resoundingly positive! Those that responded agreed that Katie’s upbeat, relaxed, and flexible approach made time pass quickly and exercise more fun in general. “Katie makes it more enjoyable to work out,” one respondent said. “It’s very affordable and convenient,” said another participant. “We do different things each time, (so are) always learning new things.”
Most encouraging were the results people reported, which varied from weight loss to stronger self-esteem. “My muscles are toning up and I feel better about myself,” one person said. “Stronger...more in shape...my clothes fit better…,” said others.
Katie has offered muscle tone classes since last fall in Pine Island, Rochester, Wanamingo, and Goodhue. Look above for her most current schedule, which can also be found online at www.personaltrainingkt.com. Two months of classes (eight sessions) typically cost $60 — that’s only $30 per month! And, as mentioned above, Katie will begin offering pilates classes this March!
“I know you, and I knew you’d be awesome,” said a respondent. “I love the class atmosphere. It’s always fun!”
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Cassie before Cassie after
NAME: Cassie NelsonOCCUPATION: Clinical Assistant
AGE: 25
GYM: Anytime Fitness/Muscle tone class
Cassie Nelson had begun a life change when she decided to hire Katie as her personal trainer. A sedentary job as a clinical assistant at the Mayo Clinic had caused a weight increase of 20 pounds, though Cassie was already committed to an exercise regimen that took her from a size 14 to a size 10. But her best efforts couldn’t overcome a weight plateau that made her more and more discouraged about her goals. “I was kind of at that point when I was ready to give up when I met Katie,” she said. First trying a muscle tone class, Cassie soon bought several personal training sessions in hopes that more individualized attention would help her tone problem spots and lose more weight. It worked. Now a size eight, a non-smoker, a better eater, and a happier person, Cassie said she is in disbelief about her success these past months. “It’s tremendous,” she said. “I have a lot more energy...I’m a more active person….It even made me in a better mood.” Cassie attributes the variety Katie integrated into her workouts as a major reason for her achievements. “It kind of made it fun,” she said. “To me, working out was kind of a burden. (Katie) made it just more fun and something to enjoy doing. Working out five days a week and doing the same thing every day gets boring.”
CONGRATULATIONS, CASSIE!
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NAME: Jill Nielsen
OCCUPATION: Administrative Assistant
AGE: 33
GYM: Anytime Fitness
Exercise has been a staple of Jill Nielsen’s routine for years. A regular walker, she felt relatively fit, though grew bored of her routine after so long a commitment. “I got tired of walking,” she said. “I wanted something different.” A cruise with family members proved the perfect motivation to hire a trainer, first to tone her body for bikini weather and then, as she’d learn later, to lift her from her fitness rut. “I thought I was going to use it for the cruise, but I liked it so much I stuck with it,” she said. Now with Katie for more than two years, Jill has realized the joy of strength training, has run a marathon and multiple long-distance races, and enjoys a diverse training program that she and Katie tailor about every five to six weeks. “They would say I’m addicted,” Jill says of her family. “Now that I’ve got a trainer, I enjoy it so much — I work out all the time.” And her body has seen the results. Though she hasn’t lost pounds, Jill says that her arms and stomach have been well-toned thanks to her exercise training, and she recently did a nutrition consult with Katie to drop weight. “The girls at work see the most — they’ve noticed a change,” she said. “I’ve learned so much from her (Katie) that I just hadn’t known before...and just getting the routine in your life, you just get addicted to it.”
CONGRATULATIONS, JILL!
FOLLOW-UP:
“I have noticed more change. I have lost around 8 pounds, and I really started to notice more toning. I’m still exercising 6 days a week— a mix of running, walking, EST classes, plus my program with Katie. I just never realized I would like to workout as much as I do. I love it! It is so much a part of my life now, I worry if we go somewhere whether I’ll be able to work out!”
-- Jill, November 2009
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NAME: Delana WeisOCCUPATION: Nurse
AGE: 50
BEGINNING WEIGHT: 174 lbs.
CURRENT WEIGHT: 150 lbs.
GYM: Anytime Fitness
As a lifelong nurse, Delana Weis, 50, knew that exercise and diet were important to the body and spirit, but it wasn’t until a health scare of her own that she began to personally apply those lessons. Confronted with the possibility of breast cancer during a routine physical July 2007, Delana was forced to reckon with her family history and health status, and, while cancer-free, she knew she faced a grim prognosis if she avoided action. “My blood sugar was noted to be 20 points higher, running in the pre-diabetes range; my blood pressure was creeping up; and I weighed more than I had ever weighed in my life,” she said. An infrequent visitor to the gym, Delana knew she needed help re-establishing a healthy routine, so upon seeing one of Katie’s posters at a local gym, she called her. Months later, and 25 pounds lighter with dramatically improved strength and endurance, Delana considers Katie a blessing. “Working out with Katie is the hardest and yet the best thing I’ve done in along time,” she said. “I consider Katie to be the best gift I have ever given myself.” Since working with Katie, Delana has started running again, and is considering a five kilometer (5K run); has seen a shoulder ailment disappear; and can do multiple sets of sit ups, an exercise nearly impossible during her first visit, with increasing ease. She attributes Katie’s approach and encouragement to her success. “I had worked with several personal trainers in the past and we never seemed to be on the same page, so to speak, as far as goals and outcomes,” she said. “It was like, ‘This is what I want you to do and you just do it.’ It’s not like that with Katie. She asks you a lot of questions about your fitness likes and dislikes, and your lifestyle before you even start working out.”
CONGRATULATIONS, DELANA!
FOLLOW-UP:
“In early August, I started having some “muscle problems.” After a lot of tests, my doctor determined it was related to medication I have been on for 10 years. I stopped taking the medication, and everything improved...but I think I lost all of the ground I made with just walking.”
Delana said once given the go-ahead, she wants to start a program again!
-- Delana, November 2009
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NAME: Joe CraigOCCUPATION: Business Owner
AGE: 51
BEGINNING WEIGHT: 350 lbs.
CURRENT WEIGHT: 255 lbs.
GYM: Anytime Fitness
What began as an anniversary present resulted in a life change for 51-year-old Joe Craig. During his first consultation with Katie January 2008, Joe weighed 350 pounds. He slept terribly, his feet ached and, as a result, he was seriously out of shape. In fact, Joe failed to finish his first walk test because of poor stamina. What a difference nine months make. Joe’s commitment to his exercise regime and healthier diet, designed and supported by Katie, led to 90 pounds in weight loss. At 260 pounds – his initial goal – Joe’s now striving for 200 pounds. And he says he’s never felt better. “I was kind of nervous at first, but I knew it was a good thing,” he said. “Katie’s helped me change things. Except for a couple days, I haven’t missed a day of exercise since Jan. 14, 2008.”
CONGRATULATIONS, JOE!
