Monticello: (763) 295-3002

Zimmerman: (763) 856-4200

Fitness Evolution

Breaking Points

Admin • Feb 11, 2020

In the 14 years, I have been in the fitness industry, I have heard some interesting stories about people reaching their breaking points with their poor health.


For one client, it was when he was told his weight rendered him ineligible for the bucket truck he worked in & that he would be moved to a desk job. For another, it was not being allowed to participate in a beloved hobby beyond a certain weight. For a third, it was collapsing while on a hike.

But for my client & friend Sheri the breaking point came with an audible snap. In October 2017, Sheri was out to dinner with friends & slipped in some water. Her broken foot was complicated & required surgery. Surgery was followed by 12 weeks in a boot, non-weight bearing.


Sheri had been over-weight most of her life & as she shared with me in February of 2019 was “good at telling herself lies.” As a result, she had given up trying to lose weight.


The boot changed all of that. It made it very difficult to get around, as she lacked the strength & cardiovascular conditioning to support her body weight on crutches. Instead, she needed to use a scooter, which in turn made “everything a big deal.”

During this time Sheri had been promoted at her work as a therapist. She was now a supervisor of other therapists & she believed that she could not tell others how to care for themselves when she was not doing the same.


 


On February 5, 2019, Sheri started Weight Watchers online. She had done Weight Watchers many times before but liked the changes that WW’s rebranding had brought to the program. She had lost 50 pounds four separate times before, but this time was different. Between the broken foot, the supervisory position & the new WW approach to food, things clicked into place, physically & emotionally.


Sheri began by focusing on her diet. She did not try to take on exercise or fitness but focused on filling up with protein & vegetables & healthy fats. She began to lose the stomach-ache that had plagued her for 45 years.

She also began the difficult work of unpacking & examining her relationship with food. In doing so, she realized that anytime she had a negative emotion she turned to food. Instead, Sheri began to force herself to sit with her bad feelings, to sit & sit no matter how uncomfortable, & she learned that they passed. As a result of this exercise, she also began to learn what true physical hunger felt like & how easily it was satisfied, as opposed to its emotional equivalent.


As the food piece began to fall into place, Sheri felt that she was ready to tackle her next obstacle: exercise.


She started walking outside until the weather turned & then took to the track at the gym. She had always “hated exercise” but knew that adding movement was the next step in being successful in the long term. Her simple walking program began to log mile upon mile. Sheri does not use headphones when she walks, finding the silence & physical sensation of her footfalls to be almost meditative.


She also used this time to continue to examine her thoughts & feelings around food & weight. While she was very proud of the progress that she had made, she also began to realize that all of the things that she had done in her life that she considered a “success” - her career, her two Master degrees, her marriage, & her children - were accomplished & achieved while she was heavy. She decided “Who I am, is who I am,” & the weight loss would not change any of those things.

It was during those many laps on the track that I came in.


Sheri & I have been friendly, moving in the same mom circles, for over 20 years. When I saw her in October 2019, eight months into her journey, I did not recognize her at first. When I finally did, we chatted about her journey & what she had done to get to her current point. I gently suggested that the last piece of the puzzle was a strength training program. Sheri was game & we began to meet once a month to develop & then tweak her program.


Sheri feels that even though the period of time that she has been lifting has resulted in the smallest amount of weight loss in the last year, it has resulted in the biggest changes in her body composition. She is able to increase the amount of weight that she lifts for every major body part & is one of the strongest people that I’ve trained.

Even so, these outward signs of progress didn’t always connect on the inside. Sheri had a shirt that she wore to training that was enormous on her. I told her many times that I could not check her form very well. She kept wearing it. I finally told her, only partially kidding, “I will not train you again unless you get some clothes that fit you.” She shared with me how hard it was to let go of the old clothes & believe that the changes were permanent.



There were two things that made Sheri’s journey & success stand out to me & made me want to share with my readership.


The first was how she broke the process down into steps:  food first, & after that was mastered, adding movement. When that became a habit, Sheri added strength training. She became proficient at each step before she attempted the next.


The second is the hard, emotional work that she has done to get to this place & her relationship with food after a lifetime of abusing it.


Sheri’s honesty with me about her thought processes, before & during this journey, was sometimes hard to hear. I have always seen an energetic, bright & bold woman when I have been with her. But as we all know, we do not always see ourselves as others see us. Her daily battles now include trying to see herself in that bright light.


I love how she acknowledged her true value in life had nothing to do with her weight or her size. This journey is now truly about health & wellness, not trying to be a new or better her. The “old/original” her was pretty terrific, as is this current rendition. Who she is, is who she is - she just has new habits, less stomach trouble & medications.


You may notice that I did not mention pounds lost, sizes dropped, foods to fill her up.

None of that is the point. Those are her personal victories & others will have their own.

Sheri’s hope is that by sharing her story she may be a small part of them.



Megan Leipholtz

Certified Personal Trainer/Rock Steady Coach

mleipholtz@msn.com

By Jami Wittke ~ Group Fitness Director Monticello & Yogi Guru 25 Mar, 2024
A little about how I became a yoga instructor. I first started my yoga journey taking classes in 2003 through Buffalo Community Education, not knowing anything about yoga. For decades I practiced yoga routinely, usually on a VHS tape or a DVD. I know, dating myself!! Then I joined Fitness Evolution in about 2010 and took a couple classes here from time to time. Yoga seemed to relief stress for me as my first career and passion was law enforcement. For 23 years, I wore many hats as an officer. Most of my career was in detective work. When I would routinely add yoga to my week, I was much more at ease, stronger mentally. When I was not practicing yoga, I still worked out, often taking other classes the club had to offer. It seemed like a friend of mine, and I were always trying the latest BeachBody DVDs, other challenges, I added running into the mix and strength training, but I was missing the positive mental health piece when I wasn't practicing. During my in-person classes or on video, I always thought to myself, I should teach this. I was always taking something from class from the instructors. Physical things I liked about their class, things I didn't like. Verbal things I liked about their class and things I did not. So fast forward 23 years as an officer, I medically retired and needed something healthy to do. I became a yoga instructor taking my training online (Covid) through Yoga International. I still honestly did not understand all yoga was but quickly learned about the history, philosophies, several different types, ect... I grew to love it more! I wanted to be the person that helped me for so many years be at ease after a long day at work, or sad stressful week after investigating the dark side of society. I hear the sighs from certain fellow yogis after their hard shift in the ER, on the road in uniform, ECT...and thank them for taking care of their mental wellbeing! What is yoga? For those that have never tried it, yoga is essentially configuring your body into various positions and then holding that posture for some time. In these positions your muscles tighten, and your balance is challenged. Keeping the posture requires focus and attention to what you're doing. And while our bodies are engaged, our mind is tasked solely with concentrating on finding and keeping stillness with each pose. We have instructors that will help you through the whole process. * Yoga contributes greatly to the mental and emotional well-being for most everyone. Studies show practicing yoga releases helpful brain chemicals, like gamma-aminobutyric acid, dopamine, oxytocin, serotonin, and endorphins. That release helps calm your body and soul and makes you feel better. * Beginners can start incorporating yoga into their daily routine by setting goals and being disciplined, just like with any new physical activity. I often hear from someone that they are not flexible enough to do yoga. Consistency pays off. Start with a beginner practice, like a gentle flow, a restorative class, or hatha flow. You will get looser and more flexible as you go. Use tools to help you like blocks if you can't quite touch the floor in the various poses and a yoga strap. You'll want to use a sticky mat, so the mat doesn't slide on you if you are on a smooth floor. It is also important to use a thinner mat without a lot of cushion. That will help balance poses be easier. I say stick with these types of practices but add to them. Add a vinyasa or power class to gain more strength, balance, and strong mindset. * Once it becomes a habit, you won't break it! Whether it is 1st thing in the morning to set you up for an outstanding day, or a nighttime ritual to get you settled for bed, or a scheduled class at the club, keep doing it. I promise it will get easier. Physically you'll become more flexible and be able to the moves and poses with ease. It is true that your body may not ever be able to do every pose. We all have restrictions and BUT we can accommodate!  Join us at the Yoga and Arts studio in Monticello, we also offer yoga classes in Buffalo on Mondays, Tuesdays, and Wednesdays. Check out our website for a current class schedule. https://www.fitevomn.com/group-classes-monticello or https://www.fitevomn.com/group-classes-buffalo
By Admin 06 Feb, 2024
February is Cardiovascular Awareness Month
By Admin 24 Jan, 2024
No, I do not have all the answers, long from it. In full transparency I am in full menopause at 54, my mother was at 41. I am not ashamed to say as a fitness professional how I missed the boat with my own health but perhaps a bit embarrassed as I learned just how much I didn’t know. Then it hit me like a ninja! I didn’t feel as if I changed a lot of my physical fitness, not enough anyway to warrant the changes I underwent. I am still learning! I was like a lot of fitness professionals that meant well and took what we learned in health and wellness workshops and journals to educate ourselves and passed it to clients. Even consulted medical professionals when I had questions. However, I didn’t know “what I didn’t know to ask” . I already knew with menopause; it was a significant challenge for me like many women. I judged myself with no grace. From the ages as early as 35 well into our 60’s we can start with perimenopausal, to full out menopause, to post. The physical and emotional changes that accompanied this stage of life felt overwhelming and very lonely (but I wasn’t, neither are you). However, it's essential to remember that “I” had the power to advocate for my own health and well-being . It was important to be an active participant in my menopausal journey. The advancements in research surrounding menopause, and the significance of finding the right healthcare provider was confusing. No time like the present! It did not happen overnight, that is for dang sure.
By Admin 04 Jan, 2024
As a personal trainer at the gym, I often get asked by clients who are eager to tap into the new workouts and exercises my opinion, which I am happy to educate, however this is my full time career that I do charge for personalize programming, opinion is not personalized. One of the more recent things in 2023 I've noticed is the popularity of workouts instructions from YouTube or TikTok videos rather than seeking guidance from a certified trainer (more on this in a moment). I'm all for social media and trying to motivate others and realize it can be a great source of inspiration. Yet these platforms can sometimes pose challenges when it comes to effectively and safely learning about the why and how's of fitness and exercise routines.
By Admin 11 Dec, 2023
Starting a fitness journey as a beginner can be both exciting and overwhelming. It's a pivotal stage where you lay the foundation for a healthier lifestyle. As a beginner (we have all been there), it's important to approach fitness with patience and persistence. One of the key aspects is to set realistic and achievable goals, yes we can help you. Whether it's losing weight, building strength, or improving cardiovascular endurance, having specific targets will help you stay focused and motivated. As a beginner, finding an exercise routine is crucial!!! But where do you start? It's advisable to start with a balanced mix of cardiovascular activities, strength training, and flexibility exercises. Incorporating aerobic exercises like classes, walking, jogging, or cycling will improve your cardiovascular fitness. Strength training, using either bodyweight or resistance exercises, will help build muscle and increase overall strength. Don't forget to include mind-body exercise like stretching or yoga to enhance flexibility and prevent injuries. Seeking professional guidance is beneficial, especially for beginners. A personal trainer or fitness instructor can provide expert advice, teach proper form and technique, and ensure your exercise routine aligns with your goals. Personal trainers can create a personalized program tailored to your fitness level and help you progress gradually, avoiding potential injuries, it is affordable and there are many options. Tracking your progress is another essential element of being a beginner in fitness. Monitoring changes in weight, body measurements, or fitness milestones can keep you motivated and provide a sense of achievement. Keeping a fitness journal or using fitness tracking apps (we offer a tracking app as a member) can help you stay accountable and recognize the progress you're making, even if it's small. Remember, being a beginner is a just as unique as you are. No one size fits all in your fitness journey. Embrace the process, celebrate your achievements, and don't be discouraged by setbacks. Every step, no matter how small, is a step forward on your path to a healthier and fitter lifestyle. Stay committed, be consistent, and enjoy the transformation happening within you as you embark on this exciting fitness adventure. Lyssa Lovejoy Business Owner, CPT Health & Fitness Specialist, USA Boxing Coach 
By Admin 05 Dec, 2022
We are a product of what we do most of the time. When hearing this advice, often, we think of the habits we want to create that are healthy for us. This is good. Establishing a healthy routine for exercise, dialing in nutrition consistently, and finding positive reinforcement throughout the day. These things will undoubtedly lead to a better you. I also believe; however, it is beneficial to look at the other end of this philosophy…what can this allow us? If we are a product of what we do most of the time, what are we capable of getting away with? “Cheat Days” are a term often used when explaining routines to allow us some leeway. This is an easy way of describing it and makes the point clear. However, I do think it is important to not allow ourselves to feel guilty by associating our enjoyment with “cheating”. Just like saving money for a weekend getaway gives you an opportunity to escape your regular routine and refill your cup…giving yourself a moment to enjoy a guilt free meal with friends or loved ones is also a way to reward yourself and it is a part of life… I often hear people talk this time of year about waiting to get started on their goals until after the holidays…I would argue that anytime is a great time to begin. There will always be birthday parties, holiday get-togethers, and other special occasions that come up. Make that part of your lifestyle and give yourself the ability to look at every indulgement as a reward for yourself and not a hindrance to you. Begin or continue your routines as best you can and enjoy this time of year like you deserve to.
By admin 03 Nov, 2022
The truth is, with your doctor’s approval, you can start to exercise at any time. It’s simply the goal that changes with age. Younger people tend to look to physical activity for weight control, cardiovascular fitness and overall strength. Although those aspects are also important for seniors, I would argue that their main goal is to improve quality of life. Physical fitness for seniors will go a long way in increasing mobility, flexibility, strength and balance for daily activities. It can also help to reduce pain and fatigue, increasing your ability to go about your day more comfortably. So how do you start from scratch? Small steps are the key. It takes 4-6 weeks for your body to become accustomed to a new activity, so give it time. The good news is, your body will adapt! Try exercising for a few minutes every day at first, even if it’s simply moving your arms. Gradually build from there, try standing up and sitting back down 5 times, or standing on one foot for as long as your able. You can also contact your local Fitness Evolution for information on group classes you may enjoy. As a group fitness instructor, I truly appreciate when class members share their success stories with me. One member was excited to share that she was at a party and stood up from a chair with ease. Other party goers commented on her strength! Another member mentioned that she realized how specific class exercises help her to get out of her car. It is truly impressive to watch how seniors progress, starting from sedentary lifestyles or perhaps rehabilitating from a surgery or illness. Whatever your fitness level, know that you “start where you start,” and improving your quality of life is always a great goal. Michelle Elletson, Active Older Adult Director at Buffalo & Monticello Fitness Evolution B.Sc. Kinesiology, CPT
By Admin 17 Oct, 2022
You may not think Group Fitness classes are for you, but how will you know unless you give it a shot! What could you possibly gain from it other than an hour workout? OH MY!!! Let me enlighten you! Not only do you get that killer hour workout, you'll also be entertained, inspired, and engulfed in energetic music. You will meet new friends who will support you through thick and thin, and most of all…they will be a big part of the reason you will come back week after week! As an instructor I have seen many strong friendships develop in group fitness classes. And I personally have gained a strong, close group of friends that I would go to the ends of the earth for! I mean seriously….two Mud Runs in two years. People…I DO NOT RUN! I have seen people come together in a time of need for one of their class buddies…and that need had nothing to do with exercise. We support and lift each other up with absolutely no judgments. We have fun together in and outside of class. We celebrate birthdays, help someone move, send encouragement and even offer up sarcasm when it is needed! So if you are looking for a place where you will be encouraged, supported, filled with laughter, challenged, entertained (some of us are more entertaining than others), and overall welcomed into an environment where you can be yourself, then a group fitness class is worth a shot. There are classes for all your needs and if you can’t find one… let me know and I will see what I can do. - Blog written by Cheryl DeMaris
By Admin 02 Oct, 2022
I often will cite studies, reference journal articles, and utilize any science available to me in helping clients along their path to achieving goals. Over the years, there is one study regarding happiness that I bring up more often than any others. This study examined self-professed happiness. The one factor that was directly correlated to identifying as happy, was being busy. Across every age range, between both male and female, and economic situation…the busier someone was the more likely they were to rate themselves higher on the happiness scale. This does not mean their schedules were full of stressful things, it just means that they had a schedule, and they used it. \ People who create schedules are less likely to carry negative emotions and are instead giving themselves a positive feedback loop. Even if the tasks listed are not always associated with a fun event, they need to be done in order to accomplish something that you know needs to be achieved for a longer outcome. It also serves as a plan. When it comes to exercise specifically, this is crucial for achieving goals. Breaking down goals from a year to a monthly program to a weekly cycle is a step-by-step process that takes something daunting/exciting to something structured and easily attainable. Something that can give you daily affirmation in crossing off another thing on your list along with the physiological outcomes that aid you in your day-to-day life.  If you don’t practice lists already, I highly recommend starting. Start with taking a few deep breaths in the morning or some positive affirmation. Easy to cross off and valuable. Add tasks you know are important to long term goals, your profession, and your family. Be sure you include your own health and wellbeing! If you want help with that, I recommend you start by scheduling a free goal assessment with a trainer and we can help define that area for you. Contact myself or the front desk and we can schedule that for you. Have a great day! -Read a blog by FitEvo -Schedule Assessment andrew@fitevomn.com
By admin 31 Jan, 2022
FIT EVO FAM! We’re back at it with another monthly blog. This month, we’re building off of last month. How did your monthly goals (sleep, hydration, steps, stress management) go? You HAVE to let us know how it went and if you’ve noticed any changes yet, you know we’d love to know and provide as much insight as possible. Building a habit can take anywhere from 18-254 days, depending on the intensity of the habit. So, for some of you, you may now be accustomed to your new water intake, sleep hygiene/routine, and more! But, if you’re not, don’t quit yet… nothing good comes easy. This month, I wanted to talk about supplements. Now, I’ve said it a million times; as a dietitian, my approach is to fill you up with allllllll your vitamins, minerals, and nutrients with as many Whole Foods as possible. But, sometimes, that’s hard… even harder for us up here in MN. My BIGGEST recommendation is a quality Vitamin D supplement.. but, remember, vitamin D needs calcium to be absorbed efficiently & vice versa. By clicking this link it’ll take you to my top recommended supplement. Vitamin D is so, so important for us folks in the midwest who’s visibility to the sun has decreased. Your body can naturally convert vitamin D from the sun using your skin, in just 30 minutes of exposure. But, when we’re bundled up in layers and it’s too chilly to stay outside, that makes it challenging. Low Vitamin D levels can trigger a whole host of symptoms; increased health risks, depressive symptoms, and overtime (if left deficient or low for an extended period of time) it can lead to bone pain, fatigue, and/or osteoporosis/osteopenia. Excellent sources of Vitamin D in the diet include dairy products, Cod liver oil, salmon, tuna, orange juice, sardines, and beef liver That one’s linked too, to an incredible supplement that I love, if you’re feeling daring! Another one, that works hand in hand with Vitamin D are our Omega-3 fatty acids. Omega-3’s are especially great for gym rats like our FitEvo fam because they cushion your joints, improve eye health, improve risk factors for heart disease (February is American Heart Month), helps to fight against Met-S (metabolic syndrome) AND fights anxiety and depressive symptoms. Again, in Minnesota, we’re lucky to have lots of fresh fruits, veggies, and meats… in the spring/summer, but the winter, it becomes challenging to have those items, or expensive! Some whole food sources of Omega-3’s include avocado, dark leafy greens, oysters, anchovies, halibut, herring, salmon, tuna, dairy, eggs, flaxseeds, oatmeal, pumpkin seeds, walnuts, and then oils! So, for convenience, I’ve linked a whole page of amazing supplements rich in omegas for you here. *PLEASE consult your physician before starting a new supplementation. Remember, there are nutrient drug interactions that can happen between supplements and other medications prescribed by your physician. Vitamin D and Omega-3’s are my top recommendations that can benefit anyones routine, so, I encourage you all to explore your options and listen to your body until we talk again next month. Stay warm & see you around! Kennedy Haney ~ Nutritionist
More Posts
Share by: