Client Success Stories Archives - Page 3 of 3

Getting to Eleven Percent Body Fat

January 4, 2012 by sumi Leave a Comment

Some clients come to you with some really specific physique and fitness goals, such a getting to eleven percent body fat. I want to get boulder shoulders, I want to perform a pullup, I want to bench 225 lbs, and so on. The nice thing, from the perspective of a diet coach and trainer, is that the guys and gals who are as specific as possible with their goals are usually the ones who achieve them.

RB was no different. Not only did he express dedication to his training and nutrition, he practiced it, lived it, and breathed it. He was always thorough, kept meticulous records of his food, training, and body composition, checked in with me on a regular basis so that we could make sure he was steadily dropping body fat, and most importantly, was a pleasure to work with.

Side, Before

Side, After

Here’s my interview with him:

Sumi: So, why me? How did I get so lucky to meet such an awesome, driven athlete?

RB: I sought the expertise of Sumi Singh for an aggressive, effective, and efficient nutrition and workout regimen. This was the content of our initial consultation. Based on the lack of results I noticed on my own, I realized that my challenge stemmed from my nourishment consumption. I soon learned that Sumi was the solution to my challenge.

Of importance, I am a self-motivated individual where maintaining a fit lifestyle is paramount. This time, however, I wanted more definitive, specific results. What I learned from Sumi are permanent, lifestyle changes which I carry with me at every meal. The most significant change has been my nourishment (food and supplement) consumption and portion size. I eat MUCH healthier now. I thought I ate healthily before, but my regimen lacked some basic elements and my portion sizes were too large for my body. Further, my workout routines had become static.

Sumi: So, you’re a big fan of working out regularly in the gym. What did you have to change to reach your goal of 11% body fat (from 18%).

RB on Training:

On my own, I was working out 4 to 5 times regularly for 30 to 45 minutes prior to my program with Sumi. Of note, this was a gradual progression. Originally, I started working out twice a week due a busy work schedule. As I began to feel more lethargic and winded from simple everyday activities, I increased my workout frequency to 3 times per week…then 4…then 5. At one point, I reached 7 times in one week and STILL no results.

RB on Nutrition:

Under the auspices of Sumi, she taught me how to be mindful of my caloric consumption coupled with a dynamic workout routine. The results are irrefutable. I began to notice significant progress within two weeks. By the time I reached the first milestone date, I overshot my original goal. This occurred with the second milestone date as well.

Sumi: What’s the most important thing you learned about yourself while reaching this goal? And any advice for those with goals as specific as yours?

RB: The best lesson I learned throughout this journey is will power. I am reassured that one of my strengths is pure will power. In conclusion, I have 3 pieces of advice that I have found priceless:

1) Be consistent…start small and continue with small progressions

2) Be persistent…do not allow obstacles to discourage you

3) The secret to success is 1 and 2.

Sumi: Please, don’t stop now.

RB: My journey with Sumi Singh has been quite enlightening. Not only have I surpassed my fitness goals, but I have also acquired some unexpected benefits as well. I feel more alert in mind, agile in body, and confident in spirit. Sumi has unlocked a whole new person within me, for which I am extremely grateful. Thank you Sumi!

I Can Totally Do This

January 2, 2012 by sumi Leave a Comment

Now that it’s the New Year, you might be considering the goal of achieving weight loss. Perhaps you’ve tried before, and now you’re ready to make that change. The story of CT below will inspire you. She made it through the Holiday season without gaining a pound, and has achieved 26 lbs of weight loss in LESS than 3 months since starting in late October 2011.
She’s also a client I met just once. She embraced the program I put her on and realizes that it is a lifestyle change. In her own words: “Change is scary sometimes but can also be very exciting. You have to trust the process. Hang in there and persist. This works.”
She had many more words of inspiration and advice below. Everyone from the newbie dieter to the well seasoned one will appreciate her challenges, her progress, and her tips for CONTINUED success.
Congratulations CT!Continue Reading …

Another Busy Mom Makes it Happen

August 30, 2011 by sumi Leave a Comment

Today I want to share another client success story with you, to show you how a busy mom makes it happen to reach her fitness, health and physique goals. Rema came to me as an online client with a fairly simple goal that I hear from lots of women: “to be fit and look great by bikini season. And actually wear a bathing suit!”

I was familiar with both her goals (I want to look great too!) and her constraints (small child, and a working mom!). As an online client, I knew Rema could succeed: she was self-motivated, had the tools both at home and otherwise (as a plus, was also a member at a gym, and owned a food and body scale), responsive over email, and checked in with me on a regular basis.

Before, Side

We started together back in March, and safely and steadily achieved her goals in 6 months.

Before Stats:
3/21/11
Weight: 138.1 lbs
Body fat: 33.70%
chest: 37.50 in
waist: 33.00 in
hips/butt: 37.50 in
thighs: 22.50 in
arms: 11.50 in

Here are her ending stats:

After, Side

08/19/11
Weight: 112.5
bf: 27.8%
chest: 34 in
waist: 28 in
hips/butt: 34 in
thighs: 19 in
arms: 10 in

You can do the math (weight loss 25.6 lbs, 10% drop in body fat) and take a look at her awesome before and after shots.

That’s one sexy mama if I’ve ever seen one.

So Congratulations Rema on your success and your bikini ready body. Maybe one day, we’ll finally meet!

It’s Never Too Late to Start

July 10, 2011 by sumi Leave a Comment

Happy Birthday Mrs.T!

One of my online clients recently celebrated her 66th birthday. Though she easily looks 10 years younger (and will tell you so, LOL) she only recently started to address her issues with exercise and diet. She started off at a estimated weight of 195 lbs and 2 months later, she’s down to 173 lbs and wears a size 14-16. In her words: “I never thought that would happen.”

Mrs. T

Next up on her menu is to join a gym and go, and I couldn’t be more proud of her. It truly is NEVER too late to start.

I write this of course, not just from the perspective of a trainer, but also that of a daughter. We’re all aware that the elderly are more at risk for falls, aches and pains in the joints, and loss of muscle mass over time (hey this happens once you hit age 30! that’s present company included!). After the age of 65 years, 30% of people fall at least once a year. And sadly, many myths still pervade to this day about what elderly clients can or can’t do in the gym. Personal trainers will try to avoid elderly populations, and many elderly clients feel like gentler activities (e.,g., yoga, meditation) are their only options.
Continue Reading …

Weight Loss While Healing Themselves and Inspiring Others

June 14, 2011 by sumi Leave a Comment

There are some client success stories that you never feel justified in writing because you know you’re still watching a process evolve.

This is one of them…a work in progress. But I want to tell it to you to show how a single person can achieve weight loss while healing themselves and inspiring others.

Before Shot

The central goal of this client didn’t just revolve a fairly straightforward goal of weight loss. She wanted to feel better and reduce the amount of back and pain medication she was on. She suffered from numerous food allergies and severe scoliosis. Her process was one that would take time; results could not come quick. It would involve working closely with her doctor to understand both the movement limitations and how the medicine she was prescribed could affect diet and appetite.

(the work in Progress!)

Mother of Two Boys with Two C-Sections Succeeds

May 20, 2011 by sumi Leave a Comment

Today I want to tell you a story about one of my clients, a mother of two boys with two c-sections succeeds in her fitness and health goals.

Before, Post Baby

From Her Facebook Post: “So I’ve now officially lost 50 pounds since Sam’s birth, 20 of which (along with 8 inches!) have come off since October (2010) under the expert tutelage of my friend, the arse-buster Sumi Singh. Thanks girl!”

After: 132 lbs and 2 boys (weight unknown)

I can’t remember the first time we met- it was either a local playgroup, a playground, the gym locker room, or in my BodyPump class. I knew she was very athletic, enjoyed the outdoors, and worked full time, but I also knew she liked a little wine, had a kickin’ sweet tooth, loved her carbs, and enjoyed her scrapple.

Nothing wrong with that, but when she came to me after baby#2, ready to shed the post-baby weight after her second c-section, I wasn’t sure what to expect. She was breastfeeding, had to figure out work demands and daycare pickup times, and had family frequently in town visiting. She was short on time, and not sleeping well.

How on earth was I supposed to tell her she needed to clean up her eating (eat more veggies!) and make exercise a priority somehow when she was barely able to keep her eyes open?

Simple. I knew if she were anything like me (busy mom athlete), she would want a simple, non-judgmental opinion. Just the facts, how do I get there, what’s it going to take? When we first took her measurements and before photos (not posted for her privacy), we both recognized there was work to do.

And she wasn’t going to get there by being complacent, by sleeping on it, and by not dedicating some amount of time in her already compressed schedule. She HAD to clean up her diet, and she HAD to find the time to gradually ease into an exercise program over time. I also asked her to find that inner motivation, the real reason WHY she wanted to shed the weight, to set a goal deadline. She did that and more

She’s now the leanest she’s ever been, at a weight she hasn’t seen since high school- and all this after 2 c-sections.

How did she do it?

1) Resolved to clean up her diet. The day after we met to talk nutrition, she ran out and bought a food scale. She began paying attention to proper portion sizes, maintained an honest food log which we reviewed weekly, started eating more vegetables, and buying healthier fat sources, like fish oils.

In addition, she enjoys shopping for whole foods, organic meats, fruits, and vegetables, and genuinely enjoys educating others understand about the importance of good nutrition when they ask her “how did you do it?”

2) Made it a priority to dedicate a fixed time in her daily schedule to physical exercise. It’s on her mental calendar to get to the gym at least four times a week and meet weekly with me, her personal trainer.

3) Train with weights and train hard. Despite the giant sleep deprivation experiment which is her life right now, here’s a quote that describes how she attacks her work outs:

“Is there a name for that strut back to the locker room at the end of an intense workout when you’ve got a rockin song on your iPod and you’re so pumped you could just punch someone in the face? There should be.”

Need I say more? If you train hard, you know that feeling.

The best thing about her is that she accomplished ALL of this the healthiest, and most practical way. Gradually, and slowly building upon exercise, sensible eating practices, and working it into her busy life. Importantly, she recognized that she had to take some time to herself to spend it on her own body project.

If a working mother of 2 boys can do it, you can too.

Beyond Weight Loss and Onto A Journey

May 13, 2011 by sumi Leave a Comment

The first time I wrote about bulldog, it was here, a mid-point check in that discussed the steady progress this lovely bride made while working towards her wedding day weight loss goal.

Before

Not only did she look AMAZING at her wedding, she reached and BEAT her weight loss goal. Even better, she learned to make strength training and clean eating part of her lifestyle. This is not the story of the bride who “lets it all go” after the wedding date is over.

Besides the beautiful walk down the aisle, there’s more than that to bulldog. Here are some of my favorite qualities about her that translated into measurable success, and that anyone can employ:

1) Check your attitude at the front door. No matter what kind of day she might have had, she ALWAYS showed up ready to throw down. Battling traffic, bad weather, early morning workouts, and even the occasional cold, she always trained hard, with dedication, discipline, and seriousness. We all have things going on in our “real worlds.” Make training time important.

2) Don’t be afraid to pick up some real weight. Although she started with the light dumbbells, she can now squat, bench press, and deadlift with considerable weight on the barbell, and complete a body weight pullup. I have some male clients that can’t do this. She ended up with beautiful muscle tone and not a “bulky” look.

3) Pack your meals, respect the importance of good nutrition, and learn to cook clean. It was fun watching her have the revelation from thinking she could only have chicken breast to exploring clean eating recipes together, texting one another about fun ways to grill and rub meats and vegetables. Now she knows all about about macros, fish oils, and carb tapering!

4) Make fitness fun. She regularly picks races and encourages her family and friends to join in some friendly competition. No one can say no to this sweet little “tornado” when she asks. Before, she complained about how boring cardio was- and now she completes 10Ks under 1 hr, and has fun doing it. She jokes around about our “torture sessions” in the gym and if she pays the price with some occasional soreness, she deals with it like a real trooper.

At her bridal shower and wedding reception people asked her, how did she do it?

Wedding day!

The good old-fashioned way: show up, train hard, do it with consistency and dedication, take scheduled rest periods to recuperate, and eat sensibly for your weight loss goals. There was no starvation, no 2 hour long sweat sessions, no silly pills or gimmicks. And her success is no flash in the pan- this is a journey in fitness. She’s going places, and she’s taking the fitness lifestyle along with her.

People now look to her as a role model, ask her what she did, and look to her for affirmation. They look at her and think: “if she can do this, then I can too.”

And indeed, with role models like her, they can.

DB Completes the Tough Mudder

April 15, 2011 by sumi Leave a Comment

I want to extend a hyuuuuuuuuggee congratulations to one of my personal training clients, “DB”, who just completed the Tough Mudder, billed as “Probably the Toughest Event on the Planet.” This particular client hired me to train him to be ready for the rigors of the event, including over 10 miles of running up and down wet hills, uneven terrain, 17-20 military-style obstacles, sliding though mud, water, ropes, walls, and of course fire.

DB scales the ropes at the Tough Mudder

DB’s story is amazing. Not only was this his first race of this kind, but he’s also 50 (he doesn’t look it), and a survivor of brain surgery. When I first met him to train, his goals were modest: to get “in shape” for his 30th HS reunion that fall. After just 3 months of working together, he walked in to that reunion 10 lbs lighter and 2 inches slimmer at waist, confident, and feeling great.

Over the course of months as we prepped for the Tough Mudder, DB saw continued improvement in all his race times, trimming 5 minutes off his 5k time, running 8-12k’s with ease, performing better in his basketball game, and cleaning up his eating (and drinking!) habits. In his own words, he feels better now than he ever has in years.

So congratulations to you, DB on achieving and realizing this amazing accomplishment. It’s nice to write a success story that doesn’t revolve around a weight loss goal. Success should be about whatever it is you want for your fitness goals, that you define, and that no one can take away from you.

I hope to continue to part of the next milestone in his fitness journey! Way to go!!!

How Did Al Get in Shape

March 8, 2011 by sumi Leave a Comment

Today I am proud to present another of my success stories. This is my client Al. Several years of poor eating habits, lack of activity, and an impending 50^th birthday gave this client a tummy he wanted to lose and a BIG desire to make a change. In just eight weeks, this client lost 5 inches from his waist, 25 lbs, and went from 24% body fat to 17%. A picture is worth a thousand words of course but show how Al got in shape.

Before

After!

So how did Al get in shape? Here were his main strategies.

1) He cleaned up his diet. I worked with Al to devise a nutrition program that fit his lifestyle, and that was healthy, nutritious, and tasty. I even convinced his to take his fish oil and eat his vegetables. This, from a guy who made a habit out of avoiding anything green! This from a guy who’d go to bed with a daily Jack Daniels and hyuuuggee plate of chili and white rice. This from a guy who used to snack throughout the day and made a habit of eating fast food all the time.

2) He added activity to his life. No rocket science needed. I worked with Al to devise a fun strength training program geared for fat loss that we both looked forward to (well, I know I did) and cardio guidelines that he could gradually ease in to and learn to love.

3) He took his goals seriously. Al took his goals seriously. He never missed a single workout, always showed up on time to train, constantly worked on form, and worked HARD to correct any “weaknesses.” Now that he’s reached his goal, he’s found a new one. And that’s what fitness is about: reaching your goals, meeting them, exceeding them, and finding new ones!

4) He kept meticulous records. Every single Sunday, Al reported back to me with his food log, his strength training log, his cardiovascular activity for the week, how he was feeling, and what his scale, the calipers, his clothes, and the mirror were saying. If something wasn’t right, we knew why, and we knew HOW to fix it. We communicated all the time, and he never felt alone in his journey.

So, there you have it. No fancy drugs, no silly gimmicks. Just hard work, the right mindset, accountability, and finding a healthier way of eating that suited his lifestyle. Not only did he meet his weight loss goal 20 lbs. he actually surpassed it!

I asked him how he felt about meeting his goals and being successful. His reply:

I can see my abs for the first time since I was in college. The results came faster than I thought they would. I’m looking forward to phase 2 of our get back in shape plan!

I also had to ask him, what’s it like training with Sumi?

His reply:

Sumi has the unique combination of being an expert in both nutrition and weight training. The fact that she set up a customized plan for me made all the difference. She was able to design an approach that matched my body type and objectives. She is a great communicator and with a contagious enthusiasm that kept me continually motivated.

Bulldog The Bride To Be

February 1, 2011 by sumi Leave a Comment

It’s certainly my hope to continually post and grow this section of the website, because pictures (and data!) speak volumes of the hard work and success that many people have put into achieving their goals. Amidst all the silly recommendations out there that offer quick fixes, their stories are the real deal.

There are no secrets, as many a personal trainer or fitness guru might like you to believe, nothing other than discipline, hard work, making intelligent (and yet obvious) food choices, and consistently hitting the gym.

Today I want to show you what can be accomplished when you put your mind to it. “Bulldog” (not her real name, lol) was a bride to be and needed to get in shape quickly for her wedding day. She did what it takes and got the results she deserved.

Back: Before

Bulldog Back After

Bulldog Before, Side

After: Side

Part of the fun when watching a client succeed at weight loss is having the data to back up our claims. Besides pictures, we did regular weigh ins, and carefully tracked measurements and her food logs. Below is a sampling of her starting stats, followed by (a sampling) of her current stats. To protect privacy, I’m only including waist measurements, although we did several. We’ve still got a few more months to go to get her to her goal weight range: 125-129 lbs.

08/05/2010
START Weight 148 lbs
Waist 33.5
Body Fat 29.5%

01/29/2011
Weight 130.5 Waist: 28.5
BF: 24.7%

TTL WEIGHT LOSS 17.5 lbs
Change in Body fat: -4.8%
Inches lost from waist: 5 inches

So why did this particular client succeed, and why does she continue to succeed? In her case, it was all about attitude. Not once did she miss a workout or show up late. Not once did she complain about waking up at 5 am to get to the gym. And even if she cursed me out in her head, she showed up time after time with the same dedication, drive, and commitment to fulfilling her vision. She always asked intelligent questions, found ways to make smart nutrition decisions despite her job and family commitments, planned her meals, and performed every single rep with perfect form.

Even if she left with her legs wobbly, she ALWAYS left with a smile on her face and a sense of accomplishment that she was smartly and surely reaching her goal. Finally, her goal was not unrealistic and her deadline was clear. Her attitude continues to be positive, unyielding, driven, and undeterred. There’s a reason why she’s called Bulldog and why the bride to be looked exactly how she wanted on her special day.