elemental gym

Spot Reduction: We Can Stop Believing

September 1, 2009 by Shelli

This is POST 8 of my “fitness journey” blogging. For backstory, see Post 1,
Post 2, Post 3, Post 4, Post 5, Post 6 and Post 7.]

So, I’m at my personal training session with Steve Bechtel at Elemental Gym, in Lander, WY, yesterday. I’m hard at work on my last exercises of the session. They are abs-related. Incline situps to be exact.

Hiking up Cyclone Pass during a monster day hike from Sinks Canyon to Shoshone Lake to Baldwin Creek, above Lander, WY. According to my personal trainer, hiking hard up hills can help with fat loss.

I tell Steve that I’m actually able to see some of my abdominal muscles now, but not all of them. “I still can’t make them out near the bottom,” I explain, pointing to my pooch belly.

To this, he says, “Well the only way you’re going to get rid of that is with intervals.”

My training includes two days a week of intervals. This is one of my workouts.

He must not have heard me, I thought. What do intervals have to do with my mid-section? (After all, “Don’t Stop Believing,” by Journey was blaring from the satellite radio…)

“No… I mean my abs, the bottom front part of them,” I add, this time pointing more directly to my stomach.

It was then that Steve asked me if I was asking about “spot reduction?” Spot reduction, meaning when you exercise and focus training on specific regions of your body so as to hopefully burn the fat off that area specifically.

“Yes, exactly!” I said.

“Spot reduction is a myth!” he exclaimed. Well, maybe not exclaimed, but he said it pretty emphatically. He explained how there have been countless machines built to promote spot reduction. Think of the ab devices we see on TV informercials during bouts of insomnia in the wee early morning hours. Also I think of the inner thigh and outer thigh machines you often see at gyms. I know as a woman, I’m the target audience of such machines.

“SPOT REDUCTION IS A MYTH,” IN STEVE’S WORDS:

As we wrap up my training session, Journey’s Don’t Stop Believing has (ironically) been replaced by Another One Bites the Dust, by Queen. Just great…

Elemental Gym is a fantastic gym and has some terrific programs and classes that will help you achieve better fitness, and some great personal trainers, including Steve Bechtel, Ellen Bechtel, Jagoe Reid, and Sophie Mosemann.

My Fitness Journey: What’s Next?

August 17, 2009 by Shelli

This is POST 7 of my “fitness journeyâ” blogging. For backstory, see Post 1,
Post 2, Post 3, Post 4, Post 4, Post 5 and Post 6.]

Feeling on top of the world Aug. 3 on top of the Grand Teton.

Those of you who have been following my fitness journey, and my progress over the last four months, know that I have lost 18 pounds and 9.3% bodyfat.

I have been working with personal trainer Steve Bechtel, of Elemental Gym, since March 27.

I have not only lost weight and fat, but very importantly, have increased my energy and feel much better. I can (almost) keep up with my three young sons now.

I also went on some 18- to 21-mile high altitude day hikes in our Wind River Mountains, and more recently summited the Grand Teton.

Many close to me are now asking, “What’s next?”

Steve and I talked today during my training sessions, in between sandbag heaving, what my goals are for this next stretch.

The 4 biggest reasons I want to stay fit. Photographed on Frye Lake are my husband, Jerry, and our three sons, Fin, Hayden and Wolf.

For one thing, my husband, Jerry, has back surgeries and rehab in the near future. He just had a 4-level fusion on his neck (c4-t1). And before the end of this year, he’ll undergo lumbar fusion. He has a future of back problems due to much congenital narrowing, etc. The Hawaii Ironman remains at the top of his life list and we have to get him in a condition where he can train and do it. Fortunately, he’s done many ultras and marathons and is tougher than normal.

So, one thing I’ll be focusing on is continuing to get stronger so I can handle all the lifting that running a household and raising three young sons involves during these next several weeks and months. Jerry is a fantastic husband who does most of the heavy lifting, so to speak, at our home and for our family, so it’s beyond my turn. 🙂

But in addition, I do want some specific fitness-related goals to ensure I keep making progress. I haven’t worked this hard and come this far to let it go or to retreat into my pre-March ways. So, I told Steve I’d like to lose another 3-5 pounds and another 1-2% bodyfat. I want to continue shedding my midsection. Heck, I’d also like to be able to do 20 pull-ups. That would be cool. (Roh-roh, this is a postscript to that last statement. I just learned the women’s pullup record at ETC is 18 pullups. Well, maybe I can take 12 months to do the 20.)

Figuring out what mountains to climb next, metaphorically speaking, is half the fun for me right now. When I'm fit the options are more vast.

Steve reminds me my weight/body fat goals will get harder to accomplish now. I don’t have the surplus of fat and weight that I had four months ago, or even two months ago. So I’ll have to stay extra focused on my nutrition and up my training levels even more.

I can’t improve my nutrition/diet much more than I already have. (I guess this can only mean I must stop plucking the peanut M&Ms from the trail mix?) I trust Steve will be pushing me extra hard. (I received from Steve today my new 3xweek workouts that I do on my own, and they’re looking pretty interesting. We’re definitely changing things up and taking it up another notch.)

As for down the line a little, Jerry and I would like to considering doing the Wasatch 100 together. And, there are many 25- and 30-mile Wind River Range area day hikes I plan to do, yet this year before the snow flies, and next year. In fact, these long day hikes in our area are top of my list, as they take little time to do, and the country I can see in our backyard in a long, physical effort is unmatched.

And probably some more 50k trail runs are in my near future, as are some supported, long biking events.

Maybe I will clean the house. Or enroll in a wind surfing camp. Or how about a Denali expedition? Maybe? Who knows?

Readers: Please give me ideas for events or adventures you can think of, or have done, that involve lots of uphill hiking, mountains, endurance and stunning scenery. I’m all ears!

The point is I have options, thanks to my improved fitness. And besides, figuring out what mountains to climb next, metaphorically speaking, is half the fun.

It will be an interesting and challenging next phase. Follow me and I’ll let you in on everything. (And BTW, thanks to all of you for your support!)

I can’t recommend Elemental Gym enough. Yes, hiring a personal trainer or joining a gym costs money and time, but if you’re looking to improve your life and extend it, it’s a no brainer. It’s a far better investment than eating fast food or watching too many hours of television, or doing whatever it is that is taking your time and money that is not as healthy as improving your health. Elemental Gym has a fantastic gym, some terrific programs and classes that will help you achieve better fitness, and some great personal trainers, including Steve Bechtel, Ellen Bechtel, Jagoe Reid, and Sophie Moseman.

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4-mth Fitness Update: “18 lbs, “9.3% body fat

July 28, 2009 by Shelli

This is POST 6 of my “fitness journey” blogging. For backstory, see Post 1,
Post 2, Post 3, Post 4 and Post 5.]

Paddling on Frye Lake near my hometown of Lander, WY, recently.

I woke up a little nervous this morning. You see, today marked my weigh-in, body-fat check and fitness testing at Elemental Gym. I’ve been working with personal trainer Steve Bechtel for 4 months now and every now and again I get weighed and tested.

Hiring a personal trainer and changing my ways has paid off big-time. During the initial 2.5 months, I lost 14 pounds and 7% body fat. Although I’ve continued working out hard and eating right during the last seven weeks, this morning I was uncertain if, or how much, weight and fat I lost. Add to that I was feeling bloated and heavy as I walked into the gym, where Steve greeted me with his testing game-face.

So imagine my delight when I learned I lost another 4 pounds and 2.2% of body fat. According to national body mass index standards, I’m now technically almost “very lean.” : >

I also am happy to report that I lost an inch in my hips and waist. (This better have been the case since I declined lots of homemade pies, my mother-in-law’s Swedish pancakes and Krispy Kremes during our trip to the Midwest a couple of weeks ago!)

We also performed a slew of other fitness testing exercises we did 7 weeks ago, and I was able to increase my reps in all categories.

For those of you following this blog and my pursuit of improved fitness, weight loss and energy gain, you know that I’m working myself out of a rut I had dug myself into for a period of four or more years. The results have been significant for only 4 months’ time, but the work has been very hard.

When I hired Steve as my trainer he said their goal at Elemental Gym is to get athletes, and all people wanting to become more fit, out of their comfort zone. Boy, has he succeeded in that.

Hiring a personal trainer is a financial, emotional and physical investment. It costs money and time, is a lot of work and can be emotionally challenging. But given the results I’m enjoying, the biggest of which I feel better and have more energy, are well worth all of the aforementioned investments. I’m enjoying a great return on all of them.

So if it sounds like I’m providing props to Elemental Gym and my personal trainer, it’s because I am. I wouldn’t be where I am after just four months without Steve’s tutelage and my investment and commitment.

Below is a graphic that shows how my comfort zone has expanded during the last four months. I’m now doing epic 20-mile day hikes in the mountains with no after effects or recovery needed, and have significantly more energy for our three young sons, my husband and my work. And, I have a Grand Teton expedition coming up on Aug. 1-4.

After 4 months of rigorous exercise and personal training, I've significantly expanded my comfort zone.

Elemental Gym has a fantastic gym, some terrific programs and classes that will help you achieve better fitness, and some great personal trainers, including Steve Bechtel, Ellen Bechtel, Jagoe Reid, and Sophie Moseman.

Fitness Spotlight: Lori Barney

July 12, 2009 by Shelli

(This was published in December 2009)

In this post, I want to talk about LORI BARNEY, one of my friends here in Lander, WY. Lori recently turned 50. You wouldn’t know it by her looks or her energy level. In fact, I always tease her that I hope I look like she does when I’m 45. 🙂

18 months ago, she wanted to crank her life up a notch. She started this journey by enlisting Steve Bechtel’s personal training expertise in January 2008.

Lori Barney, 50, of Lander, WY. Committed to training.

“I started because I was not feeling as well as I thought I should,” explains Lori. “I was overweight and starting to get physically tired before I thought I should. I realized I was getting older, and wanted to enter the last, hopefully 1/2, of my life in great health and maintain it. The women in my family live into their late 90’s and I wanted the last half of my life to be as productive as the first. I wanted to be able to work all day and still feel great at the end of the day. I wanted to be able to ski with my sons, play with my grandchildren, run, bike, swim, fly my airplane, water ski, hike, golf, and ride my horse on a moments notice with no hesitation.”

Well I’m happy to report here that Lori has achieved all that, and then some, as a result of her 18-months-and-running commitment to fitness.

The results and accomplishments Lori attributes to her training commitment at ETC are many, including: Going from walking one mile, to running 8.5 miles; From 0 miles of biking to 104-mile bike rides; From lifting 30-pound weights in particular exercises to 90-pound weights.

“In addition, I can work in my yard for 10 hours, play a round of golf with my son, Nick, take care of office responsibilities and executive decisions, maintain my home and family meals, plus work out for an hour,” says Lori.

I’m Having My Cake & Eating It Too

June 29, 2009 by Shelli

OMG, check out the "glow" on my face created by the 41 candles! Someone call 911!

[This is Post 4 about my mid-life training program. For backstory, see Post 1,
Post 2 and Post 3.]

Today, Iâ€™m going to have my cake and eat it too. Itâ€™s my birthday. I deserve it.

This seems reasonable, don’t you think? The thing is I’m a little hard on myself. I’m not a recovering alcoholic but I imagine that every single day of sobriety is a huge achievement for a recovering alcoholic. I mean no disrespect for alcoholics, just the opposite, but on my training program, which involves a significant nutrition component, I view my good eating habits similar to sobriety. (Again, I know the stakes aren’t on the same level.) I’m hard on myself when I screw up. I’m so hard on myself that most of the time, eating the cake is not worth it.

So my trainer, Steve Bechtel, from Elemental Training Center, is helping me â€œbudget itâ€ into my training. The cost to me for indulging in a huge piece of cake today, as well as a glass or two of Merlot? An extra 6 miles this week.

Snarfing birthday cake, a rare and special indulgence for me. : >

Now, onto what this post is really about. Here I’ll share some of the changes I’ve made to my diet that have no doubt helped me lose 14 pounds and 7% body fat in 3 months. Yes, I’ve worked my butt off with the workouts, but I’ve also made some basic changes to what I eat.

The most significant change I’ve made to my diet is that most days I limit my total caloric intake to 10% of my body weight. I’ve cut out all bad carbs, and even some of the excess good carbs I used to enjoy, and added more protein to my diet. The latter makes me feel fuller so has the added benefit of keeping me from overeating or giving in to cravings for not-so-good snacks.

Specific changes I’ve made include the following:

Breakfast: Instead of my usual 2 pieces of peanut butter and jelly toast, I now have either 2 boiled eggs OR 1 boiled egg and Â½ cup of Grape Nuts cereal w/1 pack of Equal and Skim Milk for breakfast.
Lunch: I typically have a big salad, sometimes two bowls’ worth, of mixed greens, with craisins, sunflower nuts and grated parmesan cheese + Ranch dressing or Italian dressing. (Regular, not non-fat variety). Sometimes Iâ€™ll add some lunch meat or a piece of cheese to this. Or, I’ll have a Hebrew National hotdog. With no bun. I know this doesnâ€™t have a lot of nutritional value but I love Hebrew hotdogs and it’s bbq season and it’s a protein source.
Dinner: Lean meat on the grill (sometimes 1-1/2 servings). Usually lean pork, hamburgers, chicken breast or steak, with 1-2 vegetables, usually asparagus, broccoli, corn or a combo of two of these. I cut out the bread or potato or rice altogether. I think the latter has helped a lot.
Snacks: 14 almonds (seasoned or raw), usually in the morning or/and in the afternoon, 1-2 pieces of jerky, usually in the morning and/or again in the afternoon, plus an apple or pear at some point in the day. Another favorite is fresh pineapple chunks mixed with some cottage cheese.
Dessert: Watermelon, cherries or, my favorite healthy dessert: a pear eaten with some aged cheddar.
Bedtime Snack, if I have a craving for one: microwave popcorn (PopSecret, Homestyle,1 serving size=4 cups of popped corn, which is plenty.) I also like the â€œPure Proteinâ€ bars, which are 180 calories each, and have equal parts protein and carbohydrates. Itâ€™s an indulgence that makes me think I’m eating a candy bar and therefore works as a “treat,” although I realize itâ€™s not as valuable as something more naturally rich in protein and carbohydrates.
Drinks: I gave up soda pop, cold turkey, back in 1992 so that makes it easy. I drink coffee, tea and lots of water. I treat myself to a small glass of Merlot once in a while, as well.
Other things to note: I also gave up French fries, ice cream and chips. I didn’t eat a lot of these things before, but giving them up collectively is without a doubt helping the cause. : >

<em>Paying</em> for my cake. I hiked from Bruce's Camp to Blue Ridge Lookout. 12 miles, 2,800 feet. Was a spectacular day. The cake was worth it. — Paying for my cake. I hiked from Bruce's Camp to Blue Ridge Lookout. 12 miles, 2,800 feet. What a spectacular hike. (The cake was worth it!)

The tip from Steve that Iâ€™ll share today is that we can help achieve our fitness goals by being decisive. When we make a decision, we commit to something. Weâ€™ve resolved to take a particular course, and in doing so, all other choices are no longer on the table.

I travel a fair amount, and when Iâ€™m traveling, I find it is harder to eat healthy than it is to get my workouts in.

The food/snack purchase decision I make at our first stop at the convenience store will set the tone for the rest of the day. Energy bar or almonds? Yep. Snickers or Doritos? Nope. Once I make the decision it’s easy. It’s making that decision that’s hard for me. It can be torturous. I want the Snickers so bad sometimesâ€¦or the chipsâ€¦

Same goes for when I’m working from home and I find myself hungry and wandering into the kitchen. I’ve recently moved our loaf of bread, cookies and other snacks I can’t deprive our young sons of, to drawers, and replaced their countertop positions with almonds, raisins, jerky and fruit. This action alone has made it easier for me to make the right nutrition decisions that bring me closer to my goal.

I’m far from an expert. I have a long way to go, but the above are changes I’ve made that have significantly helped me lose weight and fat, and feel better, while not feeling deprived during the last three months.

And since it’s my 41st birthday, it’s a good time to reflect on how far I’ve come since 1 year ago. When I turned 40, I was regretful when I reflected on my fitness and health level. My fitness level was at its worst, and lowest 12 months ago. (During the surprise 40th birthday party my friends and family threw for me, I silently resolved that during my 40th year I was going to make a change and get back into better health and fitness.) It wasn’t until 9 months after that (3 months ago) that I finally took action and hired Steve as my personal trainer and joined Elemental Training Center. I’m so glad I did. I can’t recommend enough hiring a personal trainer. If you’ve been in a rut for awhile, there’s no better way to make a bold change for the better than to hire a trainer who will drive you hard and keep you accountable. (Email Steve for information, or email me if you’d like to hear more about my experience.)

I also realize that this fitness journey I’ve embarked upon is changing. During the last three months, the workouts have been hard, as I was an unfit person…but the results and benefits were significant and probably came easier. From here on out, it will likely be the reverse. I’m in much better shape now, so I suspect melting the fat off might be a little harder. Either way, I’m staying the course. I’ll keep working hard at it.

… Starting tomorrow. Right now I have a birthday to celebrate.

(And by the way, the 12-mile hike I did to cover the “6 extra miles” Steve prescribed to offset my birthday indulgences was more of a reward than a cost. The views along the Switchbacks/Loop Road are phenomenal. The lakes are full and blue, the country is green, the peaks still have snow on them, and there are lots of wildflowers. Add to that I only saw 4 cars in 12 miles. The latter was probably a product of my starting early in the morning.)
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