How I Did It

Readers share their amazing personal health and wellness transformations. Read their stories to be inspired — and feel free to share your own!

Detox Diary: A Life Time Fitness Member Perspective

By Darla Klein (@DK_LeaderSHIFT) / June 17, 2013

Heidi Wachter had me at hello with her first sentence in “Detox Diary“: “Normally, I’d roll my eyes at the idea of a ‘health’ detox.” Now that was someone I could relate to! With that, her article pulled me in. As I continued to read, the idea of a health detox became more and more intriguing.

Like many, I’ve struggled for years with my weight. Even as an athlete in high school I was heavy. As the years flew by and the responsibilities increased, college and then a career, marriage, and children – one with severe mental and physical disabilities – my weight grew as well.

By December, 2010 I knew I had a problem but managed to successfully convince myself that it wasn’t that bad until a series of (unfortunate) events converged to change my mind:

I saw myself on a video recording from a charity event.
I fell three times in quick succession, all three times as a result of simply losing my balance.
My medical provider, a nurse-practitioner I’ve been going to for years and greatly admire, scolded me for gaining yet another 10 pounds. At that time, I weighed 190 pounds and at 5’5” I was beyond overweight, I was obese.

Faced with these events, I told my husband that what I wanted for Christmas that year was for him to research all the fitness facilities in our area and then buy me a membership in the best one. And yes, I know you can see my commitment avoidance to this whole fitness thing a mile away at this point. I’m fortunate his choice was the Life Time Fitness club in Beachwood, Ohio.

My previous attempts at belonging to a fitness club had never worked for me so I was still dubious at this point. However, I started working out at Life Time Fitness in January, 2011, determined to lose weight. At first it was all about losing weight; getting into better physical condition overall wasn’t part of my thought process just yet.

Time went by and I was going to the gym regularly but I wasn’t seeing the results I had hoped to achieve. I was starting to lose my motivation and wondered if I should keep my membership at Life Time Fitness. When it was time for my annual physical, I had only lost the 10 pounds that had originally earned me the scolding from my nurse-practitioner. I was relieved that at least I wouldn’t have to listen to yet another lecture about gaining weight.

Sure enough, the nurse-practitioner commented on my 10 pound weight loss…and in the very next breath essentially said “You are still fat, what are you going to do about that?” Of course, she said this much nicer and more professionally but the truth is still the truth.

Well, that hurt – and it got my attention.

Luckily, about that same time I discovered group fitness classes at Life Time. For someone used to team sports, these classes were a perfect fit. As I stepped out of my comfort zone and tried all the different classes, more weight began to come off. I was trying different classes, enjoying myself and having fun while losing weight so I was going to Life Time more often and working out harder than I had before. Because I was exercising more, losing weight, and adding muscles where I didn’t know you could have muscles, I began to eat better. Instead of being caught up in a vicious circle, I found myself in a virtuous circle – an entirely new fitness experience for me.

As wonderful as all that sounds, when the April 2013 Experience Life magazine came, I was feeling a bit stalled. I was down to 153 pounds but hadn’t lost weight recently and was concerned that I would lose my motivation.

That’s when Heidi’s “Detox Diary “caught my attention. Perhaps this type of health detox was exactly what I needed.

My first step was to buy the book referenced in the article, The UltraSimple Diet by Mark Hyman, M.D. My game plan was to read the book and then decide if the detox was for me. Once the book arrived, I read it immediately (it is an easy read) and then sat back to ponder the possibilities. I knew I would have to be 100 percent convinced this was the right next step in order to be 100 percent committed to carrying through with the detox.

I decided to go for it but then the question became one of logistics and deadlines, when to start? It was amazing how easy it was to keep putting it off. Was this fear of failure, of not being able to stick to the plan or fear of success, sticking to plan and where that would take me? Hmmm…food for thought. At least that kind of food doesn’t put on the pounds.

My son had left for his first year of college in the midst of my weight loss journey and I hadn’t seen him for four months; soon it would be time for me to fly to Boston to help pack him up to return home for the summer. What better deadline than that? It was time to get started.

Following the pattern of Heidi’s article, below are excerpts from the journal I kept while on Dr. Hyman’s detox program.

Week One is preparation, getting ready to get ready is my favorite description for this week. I was struck by all the details in the book, tons of instructions for grocery shopping, preparing food and planning meals. Having grown up with a mom who was a home economics teacher, I wasn’t overly concerned about these details. If you aren’t used to cooking at home, these instructions could be a bit overwhelming but my problem had never been that I didn’t know what to do. My problem was in the actual doing.

Two things that did concern me about seven days on the detox were 1) eliminating caffeine and 2) eliminating gluten (for me that meant my whole wheat bread and pasta). Those two were going to be a challenge.

Typical for me, once I decided I was going to do this detox, I also decided I didn’t need an entire week to get ready to get ready. I decided to start the preparation on Sunday and the full detox on Wednesday. After all, I had already changed many of my eating habits and was actually eating pretty well.

Day One: Sunday

Ok, today’s the day. I take the Toxicity and Inflammation Quiz and score a fairly respectable 17 (mild imbalance). I feel pretty good about this since case studies in the book referenced scores from 80-99. I’m committing to this as jump start to more weight loss, not for many of the other excellent reasons for which someone might want to complete a detox. I’m ok with that.

I start my caffeine withdrawal by cutting my usual intake in half. Half of a lot is still quite a bit… coffee is my only source of caffeine but I do drink quite a bit of it in the morning. I also go cold turkey on all sugar and refined carbohydrates.

Day Two: Monday

I cut my caffeine in half again. I’m down to a more respectable amount today. I feel good and a bit surprised that I’m not having any cravings.

Day Three: Tuesday

I’m determined to completely eliminate coffee today. I start the day without coffee or even the green tea that is permitted on the detox but by late afternoon I have a pounding headache so I relent. I have one small cup of coffee (yes, the headache goes away) and acknowledge I should have taken the caffeine withdrawal a bit slower.

It probably doesn’t help that I’m completely stressed about getting information needed to complete my son’s college financial aid application, completing a project for a client and handling my daughter’s care for the day because her nurse had called off. When the nurses call off, my life turns upside down. Normally, because I work from my home, I have the flexibility to handle things but today I have a critical meeting scheduled with the president of a client firm, a meeting that had been difficult to schedule. In order to make the meeting I take my daughter to my husband’s school where he teaches and coaches track. Since she is in a wheelchair and requires constant attention, this is harder than it may sound, both getting her there and for him while she is there. I feel like I’m barely making it.

The UltraSimple Diet – The Actual Detox

Day One: Wednesday

The word for how I feel today is relief. I’m relieved that I made my meeting yesterday and that all is going well for this client project, relieved that I got the information needed for the college financial aid application and relieved that I can handle my daughter’s needs better today even though the nurse is off again.

I’m feeling extremely upbeat and start the day determined to relax and enjoy the day with my daughter. I’m planning on taking a long walk and not stressing out about not making it to the gym again or not working. I remind myself that one of the reasons I run my own business is exactly this. I even promise myself to break out that yoga DVD I bought years ago.

And then life hit…what a day! Nothing goes according to plan and I run into problems with everything I do. Interestingly enough, I manage to stay positive and do what needs to be done. I get a little headache about the same time as yesterday but hold off on the caffeine. It’s a high energy day and I manage to maneuver through all the complications and meet the deadline for completing the financial aid application. I didn’t experience my usual 2-3pm “crash” either.

I’m finding that I miss my coffee – not the caffeine as much as the experience. I’m one of those people who can literally drink a pot of coffee and go straight to sleep so I’m not using caffeine to stay awake. I miss the taste, the hot drink in the morning when the house is quiet and I’m the only one up and about. I miss the experience of my morning coffee. On the other hand, I’m surprised that I don’t miss the sugar or carbohydrates at all and I don’t have my usual cravings either. The UltraBath is the perfect way to end the day.

My observation after this first day is that you truly can do anything physically, once you make up your mind to do so.

Day Two: Thursday

I start today with the resolve to begin a client project well ahead of deadline so I won’t feel so pressured when I get back from Boston. I plan on going to the gym today and plan to use the steam/sauna to help with the detox.

Since I do most of the meal planning, shopping and preparation for the family it seems like I’m always thinking about the next meal even as I just finish the current meal. I decide to stop doing this.

Day Two of the detox isn’t hard at all. Hummus for lunch is delicious and reading/napping guilt-free is truly liberating. I have no cravings for late night sweets – and I had even made cookies and brownies for my daughter’s class today. I notice the difference between what being hungry feels like versus what experiencing a craving feels like.

I still miss the ritual of my coffee…

Day Three: Friday

One of my “perhaps” ideas in the beginning of this detox was to spend less time following the news on the Internet, a version of the media holiday Dr. Hyman recommends. I decided to follow through with this idea and consciously avoided the news as I began the detox. I’m realizing how much time I waste each morning, mindlessly clicking through different stories. I’m also noticing how I can easily avoid the Internet news and, as soon as I open my browser to do something legitimate for work, I’m easily pulled in and find myself clicking away.

What works today is being flexible. I substitute foods all day yet still manage to stay on the program. I try the Tuscan bean recipe from the book, it is delicious. The UltraShake is also working for me; it stays with me, I don’t get hungry and don’t feel sick when I exercise. (I use Version 3 throughout the detox because it is the easiest and made with ingredients readily on hand.)

Day Four: Saturday

I’m interested in how things will go over the weekend. I want to eat at more evenly spaced intervals in order to better manage my energy. I also want to sit quietly enough to pay attention to my thoughts.

A good surprise today – although my reason for doing the detox was completely opposite from Heidi’s and my score on the Toxicity and Inflammation Quiz was relatively low, I’m seeing definite physical improvements.

Day Five: Sunday

Today began with the realization that I need to give up the belief that I’m fat. Although this is no longer true I’ve not let it go and I still see myself as fat.

I stay with the program all day, yet eat a great deal more than on previous days. Having family around and cooking, eating with them…

I’m thinking about how much of this I want to continue once the seven days are done. The UltraShake and the UltraBath will definitely continue to be part of my routine.

Day Six: Monday

Dr. Hyman recommended “gentle” exercise during the seven day program. By this point I guess it isn’t a surprise that I ignored this recommendation and continued to do the group fitness classes. My rationale was to exercise as usual and if I had any problems, try a less strenuous exercise routine. Since I didn’t have any problems, I stayed with my routine. I start today with the thought that I want to stretch better, perhaps even do a yoga class.

I have a business lunch scheduled at one of my favorite local restaurants, one that specializes in Lebanese cuisine. There are lots of items on the menu that are part of the detox program, however, this restaurant also serves the most amazing warm pitas with Zaatar dipping oil while you wait for your food to arrive. This will be a major temptation for me.

Victory! I didn’t eat any of the pita/Zaatar today.

My observation today is that this seven day detox is actually much closer to how I need to be eating on a daily basis. One of the case studies in the book calls the detox the “basis for lifelong healthy eating.” I agree.

Day Seven: Tuesday

I feel pretty darn good today! I’m not sure I imagined myself writing that on Day Seven when I began this detox. Like Heidi, I’m looking forward to adding things back and watching how my body reacts. I need to decide what I will continue with, what changes will “stick.”

Life After Detox

I noticed many of the same things as Heidi on the detox program, namely, I felt great, much better than expected. While I didn’t have the same hung-over and depleted feelings as she did in the beginning, I did experience the severe headache and nausea from caffeine withdrawal. Again ignoring Dr. Hyman’s advice, the first thing I added back was my morning coffee. I thoroughly enjoyed the experience and I am drinking less coffee than before the detox. I’m going to make a conscious effort to monitor the amount of coffee, allowing myself the pleasure of the morning experience while not mindlessly drinking more than that.

I slept well on the detox but falling asleep has never been an issue for me; I just wasn’t getting enough sleep before the detox. Now I am doing my best to get more. I’ve stopped falling asleep on the couch (when I used to wake up and head straight for the chocolate in a sleep trance) and instead, actually go to bed. That feels good.

Food does taste better and the sweetness of fruit is especially good now that I’ve stopped eating sugar. I had already stopped eating anything but whole wheat bread well in advance of the detox so I was interested to see what would happen when I added the whole wheat bread back into my diet. I bought a loaf of “Seeduction” bread (organic, whole wheat and filled with healthy seeds) and to my dismay one slice lead to another, and then another. The rest of that day I felt hungry and continued to want something to eat even though I knew I wasn’t really hungry. Cravings had returned – a hard lesson that I will have to control my bread intake, even “healthy” bread.

Heidi was also correct in her observation that people detox for different reasons. I didn’t experience the same emotional detox as she did yet still agree with her “stop, breathe, experience life and let go” advice. I learned to let go of my fat image and see myself as fit instead.

For those who might be considering a detox for my reasons, that is, to continue or jump start a weight loss, the good news is that it worked for me: I lost 5.5 pounds and have continued to lose a few pounds even as I added foods back. I lost 2 inches from my waist and 1 inch from my hip and officially moved from overweight to normal weight on the BMI. My score on the Toxicity and Inflammation Quiz is now an 8.5 (optimal health).

Detox Tips

In addition to those offered by Heidi, here are my tips to help ensure a successful detox:

Get a copy of The UltraSimple Diet and read it.
Identify why you want to do a detox. Knowing what you want to get out of the experience will keep you motivated during the seven days of the detox.
Determine if you need to make any modifications to make the detox work for you. Identifying those up front and working them into your plan puts you in control and eliminates potential obstacles during the actual detox.
Plan on writing things down. Use your book or download the journal and print the pages you need in order to track your actions/behaviors (what you do) and your observations about what happens as a result. For most people this way of eating is so different from what they typically do, it is easy to lose track. I found writing things down really helped. Dr. Hyman makes it easy with checklists.
Be realistic on your approach to withdrawing from caffeine. Use the Vitamin C, too, it does help.
Learn to ask yourself “Am I really hungry? If you are honest, most of the time when you go looking for something to eat it isn’t because you are hungry. If the answer is yes, get something healthy to eat. If the answer is no, figure out what you are instead (bored, tired, angry, frustrated) and take action on that instead of eating.
Be flexible. Stay on the detox program and be willing to change up dinner for lunch or try new foods. Find what works for you!

How I naturally recovered from adrenal fatigue!

By Julia Schneider / June 4, 2013

I have been passionate about health and wellness for as long as I can remember. I grew up in a very active family and, as a result, was introduced to physical activity from the early years of my life. When it was time to go to university, the choice was clear: I wanted to make fitness and health my career, and I applied to the Kinesiology and Health Sciences program at York University, Toronto. Once I graduated from university, I dove right into working as a personal trainer and fitness instructor, which until this day remains something that I am very passionate about.

The defining moment that changed my life happened in the year 2008.

Up to this moment, I thought that I knew everything there was to know about being healthy. I exercised consistently, drank a lot of water and ate a pretty balanced diet. My clients and health practice were thriving, and I felt invincible! Due to a health related issue I was unaware of, however, I ended up in a hospital and had to go through an emergency operation where the doctors made the decision to remove one of my ovaries.

The operation was supposed to make me feel better, but instead, it made me feel much worse. This experience exposed the vulnerability of my body and left me feeling scared and unsure of what to do in order to prevent this from happening again. Nothing that I knew about health and wellness up to that point worked anymore! I tried getting back into my regular exercise routine and kept getting a cold or the flu every time I worked out. I tried eating the way I used to eat before the surgery, but my energy levels kept plummeting. At one point I realized that I dreaded waking up in the mornings because I barely had enough energy to get out of bed. Something wasn’t right and I couldn’t figure it out with the health and wellness knowledge that I had until this point.

Since I believe that knowledge is power, I spent the next five years upgrading my health education and skills by studying with some of the best natural health professionals in the industry. Since then, I discovered that one of the main reasons for needing to go through an emergency surgery was experiencing constant and excessive stress in my life. Later, I discovered that what I was going through was called adrenal fatigue.

I always knew that I was not a very “relaxed” person, yet I didn’t realize the extent of the stress I experienced prior to the surgery until I took an inventory of what was going on. After moving twice with my family to very different countries before the age of 14, going through university with a full-time class load and working in a semi-full time job, having very difficult personal relationships and simply not feeling safe, it wasn’t all that surprising that my stress levels were at their peak pretty much ALL of the time. At some point, my hormonal system was so out of balance due to this constant stress that my body couldn’t handle it any more and I ended up in the emergency room.

During the years after the surgery, I studied with many amazing teachers such as Byron Katie, don Miguel Ruiz, Neale Donald Walsch, Wayne Dyer, Brandon Bays and Allan Hardman. All of these teachers made an incredible impact on my life. The teacher who impacted me the most, however, is Paul Chek.

Paul advocates enjoying optimal health by listening to your body, providing it with what it needs and living according to the laws of nature as much as possible. He advocates a way of living that supports the human being on the levels of the body, mind and spirit in an all encompassing and holistic way. This philosophy resonated with me on the deepest level and it proved to be exactly what I was looking for!

Paul opened my eyes to the most effective approach to stress management! This approach is naturally eliminating as many stressors from your life as possible by living according to your personal needs and core values. I took time to assess my current life and made an inventory of the relationships and circumstances that worked for me and those that didn’t. Then I gradually purged the ones that didn’t work in order to make space for more of the ones that did. This process was quite scary at times, yet it also was incredibly freeing, rewarding and liberating! The less I lived out of integrity with what truly mattered to me, the less stress I experienced and the more energy and incredible creativity bubbled up from deep within me.

It took hard work and commitment to rebuild my health from the ground up and learn to fine-tune my life in way that naturally eliminated the majority of life’s stressors that I previously had. As challenging as it was, however, I am grateful for all the gifts that this process offered me. I learned to listen to my body and support it in a way that works for me as a unique human being, as opposed to following new cookie cutter health and wellness trends.

I learned to give my body the opportunity to rest and rejuvenate as opposed to hammering it with constant, intense exercise routines. I stopped eating foods that my body is sensitive to and started paying very close attention to what food agrees with me and what food doesn’t. I stopped taking on too many projects and learned to say no to requests for my time and attention that didn’t resonate with me. I learned to manage my stress levels and created an environment for myself that is as stress free as possible. I also learned what works for me and what doesn’t in relationships and in life, in general.

Meet Julia Schneider. After a diagnosis of adrenal fatigue, she took her health into her own hands and learned how to manage her stress.

Furthermore, I realized how much of an impact my thoughts have on my stress levels and wellbeing, and now have a consistent practice of monitoring my thought patterns and dissolving belief systems that no longer serve me. All of these steps contributed to my recovery in big ways, and even though at times it wasn’t easy, it was worth it! When nothing else worked, this holistic approach to health did.

As a result of taking better care of myself, I now feel strong and fit again (just like I felt before I had the surgery). I have been sick only once in the last three years and haven’t taken medical drugs of any kind for at least four years. I do not experience back pain or headaches, my digestion has improved significantly, and my mood swings have disappeared. I feel alive and full of energy, the food cravings that I used to have are gone. I am able to stay quite active and enjoy my life to the fullest, I rarely experience anxiety or depression, and I learned to listen to my body and provide it with everything that it needs long before it has to “scream louder.”

I also discovered so much passion for life that I just can’t wait to jump out of bed and get going with my day! As I began witnessing my own incredible improvements in health and well-being, I was inspired to help others have the same experience.

I kept working with clients who also wanted to regain control over their health and helped them reach their goals with the same tools that I was using to help myself. As time progressed, I realized that I wanted to help everyone who is interested to find natural and safe solutions to their health concerns. As a result, I created an online program that I now call the Lifetime Vitality Challenge (www.LifetimeVitalityChallenge.com).

My program helps people manage their stress levels, increase their energy levels and address many of the health concerns people face today, in a safe and natural way. In this program, I teach my clients to listen to their body and then use the tools of proper nutrition, hydration, movement, stress management and cultivating a healthy mindset to provide it with everything it needs to truly THRIVE!

I also believe that by learning to take good care of ourselves and serving as an example of what great health really looks like, we are doing much more than simply creating joy and harmony in our own lives. When we make a commitment to our own health, we can also inspire many people around us to do the same for themselves. As a result, our society can become healthier, more peaceful and energized. And that in my opinion is something worth writing home about!

Paper Gown

By Kathe Yamagata /

As I sat in the doctor’s office examination room, I couldn’t believe what I heard the nurse say, “Ma’am, you might want to wear this paper gown for larger people.” I didn’t even know that the paper gowns came in different sizes but sure enough, there they were, hidden in one of the secret drawers or as I will forever call it, “the fat person drawer.”

The humiliation continued as my doctor revealed my lab results. Cholesterol – over 300. Sugar – borderline diabetic. Body fat percentage – 46% – yes, half of my body was pure fat. Stress levels so high that he feared I would have a stroke at any moment. I blacked in and out of the conversation until I finally heard him say, “You are going to die if you don’t do something about your health.” Die? I’m only 41 years old and sure, I enjoy eating 8 cupcakes at a time but come on – die?

Furthermore, he suggested the lap band surgery. “Surgery? No way. I ate my way here and I am going to do this the hard way.” After ditching the fat person paper gown in a fit of violence, I immediately drove to the gym. I had been a member of Life Time since 2009, but I could count on one hand the number of times I had actually worked out there.

Kathe Yamagata’s BEFORE picture

I spotted Japheth from across the gym and instantly knew that I wasn’t going to be able to outsmart him. Yes, he would be my trainer (whether he wanted to or not!). I thought our first consultation would be just that: an hour filled with me spewing all of the excuses about why I was fat. “I have Hoshimoto’s Disease” (an autoimmune disease that affected my thyroid). “I have a high stress job; I am a single parent.” I have this. I have that. At some point, he stopped me and said, “Well, let’s get started working out.” Working out? Now? “Ummmm. OK.” That was almost 11 months ago.

Japheth started me on a solid workout program: 4 days per week with him and 2 days on my own. For those of us that are good at math, yes, that is 6 days per week! During the first few months, I would come home and take a nap after my workouts — I was in a constant state of fatigue. I lost a few pounds in the first 3 months but nothing significant.

I cried most days through all of the testing as I heard things like, “Your fitness level is that of a 68-year-old woman.” But Japheth and I were determined to make this work! He motivated me every day to keep going and even helped me celebrate my successes a bit (something I had never really done in life).

One day, he started probing me on what I was eating. Hmmm … talk about getting personal. Is nothing sacred? I shared the details of my eating habits and he suggested that I cut out processed carbs. Oh no! Not, my beloved processed carbs??? They are my one true love. They have stuck with me (in more ways than one) for all of these years. They are what I crave most in life. Yep. They would have to go.

For 2 weeks, I walked around in a fog, forgetting where I was going while driving on the Toll Road, feeling like I was going to pass out during my workouts. Most pronounced was the fact that I was a raging WITCH! After 2 weeks of withdrawal from sugar and processed carbs, though, I felt like the sun finally came out and that I was actually going to be OK! I wasn’t going to die!

During this time, I read an article that said that the human brain reacts the same way when one withdraws from sugar as it does when one withdraws from cocaine. I have never done drugs, but that statement made me weep because that is exactly how I felt — like I was withdrawing from a drug! And, aren’t processed carbs and sugar a drug?

The weight started coming off a bit faster, but still not as aggressively as it should be for working out 6 days per week! So, I didn’t eat processed carbs and continued to work out hoping that my body would finally catch on to the program.

“Your cortisol levels have been so high for so long that you are in adrenal gland fatigue,” the nutritionist, who Japheth recommended, said. Cortisol — adrenal gland failure? What? I knew I was stressed out, but how does your cortisol level affect weight loss (or the lack thereof)?

I learned very quickly that cortisol is the “stress hormone” and it has several important functions in the body. Cortisol’s functions include blood pressure regulation, metabolism of glucose, maintenance of blood sugar, maintenance of the immune system, etc. Your body usually has high amounts of cortisol in the morning, and this amount decreases as night approaches. Cortisol is one of the hormones released in your body during stressful events. Positive effects of cortisol release during stress include a higher pain threshold, a rush of energy, increased immunity and an improved memory. When the cortisol stays in your blood longer than necessary, however, it can have a more negative impact on your health, like weight gain.

For me, my cortisol levels had stayed so high for so long that my body wasn’t producing it at the right times. So Japheth and I adjusted my work out times to when my cortisol levels were at their highest: midday. No wonder my morning workouts were so taxing. I was running on pure “mind over matter.”

When your body is constantly producing an abnormally high amount of cortisol, your normal cortisol production can be disrupted. Since this hormone is responsible for providing us with energy, it also stimulates the metabolism of carbohydrates and fats. Cortisol also helps your body release insulin and it increases blood sugar when you’re feeling stressed (this explains why my blood sugar is still high even though I don’t eat sugar). When the stressful event is over and you still have a high level of blood sugar, the excess glucose becomes stored as fat.

Armed with this knowledge, we worked on reducing my stress and keeping my cortisol levels as low as possible. Yoga, meditation and a proper “cool down” post-workout were incorporated into my regimen. The weight was coming off, but veeerrrry slooooowwwwly.

After sever to eight months of about 1 pound of weight loss per week, Japheth suggested that I see Dr. Heyman, an integrative doctor associated with Life Time. Sure! I will eat dirt if you think it will help me!

After a month of waiting to see Dr. Heyman, I was finally able to meet with him, and we discovered that I was mineral and vitamin deficient: magnesium and chromium, specifically, so we incorporated those supplements into my diet. The most profound discovery, though, was the result from the suggested food allergy blood test. I had tried everything else, why not? I was allergic to 35 out of the 100 foods they tested! I thought I was eating healthy but I was actually eating toxins! Lettuce, asparagus, broccoli, sweet potatoes, barley (beer), onions, and eggs are among the foods that were causing my extreme fatigue and constant state of inflammation.

Since cutting these foods out of my diet and focusing on eating Paleo, the weight has been coming off at a much more rapid pace and I don’t feel the constant need to take a nap. Thank God! If you don’t know Paleo, you are missing out. I had never heard of it until Japheth suggested it, but it is the right lifestyle change for me. Basically, if it doesn’t come from an animal, the earth, a plant or a tree, I don’t eat it. As humans, we don’t need all that sugar and processed carbs. We want it, but we don’t need it.

Regarding the workouts, I am still working out 5-6 days per week, and we were able to tap into the fact that my body responds very well to chaos! The normal workouts that work for everyone else weren’t getting the results Japheth wanted so we “tried something new.” Every day is a new adventure.

On “cardio days”: Zone 1 for two minutes, Zone 2 for three minutes, back to Zone 1 for two minutes, etc. Crossfit workouts are my favorite as they are short and nasty, and I have proven to myself time and time again that though I feel like I am going to die for about 7 minutes, I never actually do. I am especially happy on the days that Japheth works out with me, as I so enjoy seeing him in pain along with me. Pure bliss!

Today, I am 55 pounds lighter and a lot more muscular! The fact that I know how to deadlift and strict press is impressive to me as well! My cholesterol is now around 125, and while sugar is still troublesome (but not borderline diabetic), I think that will reduce as I continue to work to keep my stress and cortisol levels down. My body fat percentage has gone from 46 percent to 28 percent. Dance around! Dance around!

Kathe Yamagata’s AFTER photo (so far!)

While I still have about 17 more pounds to lose (not that I am counting!), I can’t believe how far I have come. I am actually a success story! But, it has not come easy. It is the hardest thing I have ever done and these changes have saved my life. Japheth helped save my life. He hasn’t given up on me and hasn’t let me give up on myself. He has helped me change in so many positive ways and I could never find a way to repay him (except he might need to go to therapy now for having to deal with me and my intense personality!).

“If something doesn’t work, we are going to try something else” is what I heard from him on a weekly basis. For me, working out wasn’t enough. He helped me find a full, comprehensive approach to healthy living. Now, when I eat, I ask myself, “Will this cleanse me or clog me?” When I work out, I remember that I have to keep it chaotic. When I get stressed, I must meditate.

If and when you are ready to make the right lifestyle changes, Japheth will help you find out what works for you. For as we know, one size paper gown does not fit all!

—Kathe Yamagata

Just Keep Moving Forward: A Swim Bike Mom’s Journey

By Meredith Atwood / May 16, 2013

Back in August of 2010, I decided to become a Triathlete.

What is funny about this?

At that point, I had only completed two 5K events in my entire life; zero cycling events (and my bike was gathering cobwebs in the garage). Oh, and zero swimming laps since about age eight.

So that was the first funny thing.

The next funny thing is that I was about 100 pounds overweight. Okay. So 50 pounds, but still. Probably 65 pounds. Regardless. Overweight. Chubby. Chunky. Fat Albert. Hey hey hey.

And even funnier, I had two kids under three years of age. And a husband. And I worked a full-time job as a litigation attorney. And I thought I had time for triathlon.

Now, in deciding this, I wasn’t a complete idiot.

I used to be an athlete. Sort of. I played basketball, volleyball and softball. I was a lousy softball player, because I could not hit the ball on purpose. But if I hit it by accident, it would go pretty far. I did swimming and gymnastics as a kid, but I was too chubby to really be any good at gymnastics and too young and stupid to recognize that I was a good swimmer. Plus, I am (and always have been) a massive chicken, so gymnastics was terrifying.

Then there was my real sport – Olympic weightlifting. By “real”, I mean the one that stuck the longest and the most intensely. I won the Junior National Championships back in the day, went to Junior Worlds in South Africa (placed fifth in one lift, and seventh overall, and missed the next world team by a hair), did a few stints at the squad camps at the Olympic Training Center in Colorado Springs, etc.

Weightlifting was a good sport for me, because while there was a huge risk of injury (e.g., dropping 200+ pounds upon my head, busting apart my knees, spontaneous breaking elbows), it felt safe for me.

Triathlon. Was. Not. Safe. For. Me. Triathlon. Scared. Me. To. Death.

So where did this idea for triathlon come from?

Well, after I had my youngest child three years ago, I was a puffy, sluggish and tired mess. I joined the athletic club and found my way to a Spinning class. I ran (a little). I did NOT get into a bathing suit. I continued to spin off and on for almost a year.

And then it hit me. I had been in this crazy rut for so long. And I liked to blame the rut on my commute or my kids, but really, it was my fault. I had let it all go.

I needed a new “for me” purpose. One that was separate from work and family. Something that was me. And for some crazy reason, I thought triathlon could be me.

I hired a triathlon coach. And I haven’t stopped since.

Since October 2010, I have competed in my first Sprint Distance tri, several other sprint tris, several 5ks, 10ks, a half marathon, my first Olympic distance race in May 2011 at St. Anthony’s, and another Olympic distance race.

My first half Ironman (70.3) finish was October 30, 2011. That was 1.2 miles of swimming, 56 miles of biking, and a half marathon. My second half Ironman finish was September 30, 2012 – and was almost 40 minutes FASTER than my first.

And in six weeks, I have my first IRONMAN (2.4 mile swim, 112 mile bike and 26.2 mile marathon).

The message? You. Can. Go. Go forward. Move. If you move, no matter how slowly, you are passing all the people who aren’t moving. Go take your dreams. They’re yours for the snagging.

My mantra is “Just Keep Moving Forward.” And so I do.

www.SwimBikeMom.com

Trip to Boston

By Norah Judson / May 14, 2013

Before we went to Boston, I was excited to go. We had been planning the trip for a while. My dad was going to run the Boston Marathon. We were going to see the sites and I was anxious to see the Freedom Trail.

When we landed on Friday it was raining, but there were still things we could do. So we walked in the rain to the Boston Public Library. I liked it because it was old and big. Then we walked to the marathon expo. I liked it because I want to be a runner when I grow up.

We spent all day Saturday on the Freedom Trail. I liked Paul Revere’s house. The U.S.S Constitution was cool. I also liked Old North Church. I thought it was neat that we got to see where they ring the bells.

Sunday we got up early to watch Mom’s 5K. I liked watching the 5K because I thought it was cool that people in wheel chairs can still do races. A Canadian runner gave me a Canadian stuffed bear. Later we went on the swan boats. I like them because they have been run by the same family since 1877. In the afternoon we saw a Red Sox game. I thought it was neat because the stadium was so old. We also saw the green monster.

Monday morning, we got up to watch Dad run the Boston Marathon. I liked it because we saw so many runners from different states and countries. I had a good time.

Later we went back to our hotel room and turned on the TV. That’s when we heard about the bombing at the Boston Marathon. The second bomb was right where we had been standing. If Dad wasn’t as fast as he is, we would have still been standing there.

Even though I’m mad at the people who did this, I’m still going to run. I’m not afraid to run the William Irvin 5K in Duluth. No matter what, I’m always going to run.

Turning a Dream Into Reality

By Leonard Benedetto / April 15, 2013

Have you ever asked yourself, “Is now the time to make a change?” You’re not alone. Procrastination is the easy road. Leonard Benedetto’s health transformation journey could be your story. Real life challenges and his desire to create change cultivated extraordinary results — and can for you, too!

After dealing with his wife’s miscarriage, which led to their separation, divorce, foreclosure and his own major depression, Leonard struggled with shock, sadness and uncertainty about what the future held for him and his children. He wanted to change his life, but didn’t know where to start. He decided to join the gym on a day when there was no more room for excuses, waste, or procrastination. He signed up for a gym membership online and began solo workouts.

At the time, Leonard was 210 pounds (about 40 pounds overweight), eating fast food daily, spending all his downtime watching TV, no exercise and little activity with his children. Leonard’s first step involved getting to the gym.

Leonard stayed committed and motivated by his children, who were also going through a major life transition from the divorce. Learning he was a few heartbeats away from a heart attack after years of neglecting his health was a big wakeup call for Leonard — he needed to be healthy and strong for his kids. Leonard started his workouts with some cardio either by riding a stationary bike or jogging on a treadmill. After doing that a few times, he increased the amount of time on each and started to incorporate weights by using machines to help build muscle mass. Leonard had no degree, certification or a fitness expert to guide him through his goals — just will and determination.

Leonard believes the most important aspect of continuing a healthy lifestyle is to stay true to yourself. Eating healthy is a reflection of one’s commitment. No one can control your success but you. It is important to answer questions like, Why did you choose to create change? What is your motivation? and set realistic short and long term goals.

Leonard’s ideal fitness goal was to lose 50 pounds and have fewer than 12 percent body fat along with being toned and muscular. In order for Leonard to reach these goals, he had to burn over 15 percent body fat and gain muscle. These goals seemed incredibly challenging for someone that hadn’t exercised since high school. Leonard knew that he had to be realistic and take small steps. Each workout, his goals were basic: Run for 20 minutes on the treadmill, reach 20 miles on the stationary bike or use every upper body machine at least once. Along with trying new things, he added biking outdoors and hiking.

Like many people, Leonard hit some obstacles along the way through his transformation. One was portion control when it came to eating. Leonard loved pasta and would eat two full plates at a time. Recognizing this was important, and as Leonard learned to eat healthier options, eventually he began to shred the weight progressively: five pounds turned into 10, and then an astonishing 50 pounds!

Leonard eventually hit a plateau with his results. He lost body fat but was not gaining muscles mass or sculpting his body. He searched online for a personal trainer that would stick with him throughout the journey, and found Jolene Goring. After a few emails back and forth, Leonard decided to work with Jolene to help transform his body from ordinary to extraordinary. Leonard and Jolene worked out a 12-week plan to lose additional body fat, build muscle mass, develop his abs and have overall definition with his upper body. In order to accomplish this, Leonard knew he had to get outside of his comfort zone in the gym but also with his eating habits.

Every two weeks he met with Jolene to review his measurements: body fat percentage, body mass index and muscle weight by arms, legs and trunk. With each set of measuremenst, it was revealed Leonard decreased body fat percentage, increased muscle mass and gained weight. By week eight, Leonard had already reached his body-fat percentage goal to be under 12 percent by coming in at 11.6 percent. This was a huge accomplishment for Leonard after weeks of staying committed to Jolene’s fitness and diet plans.

Here are a few examples of Leonard intense workouts that proved to burn fat and increase muscle mass. (Always consult your physician before starting your own new diet or workout plan.)

Day 1 – Chest & Back

No rest between exercises and sets. Keep your tempo going throughout the whole workout. Complete 3 sets of each below except for the pushups and 20 minutes cardio.
5-10 Minute Cardio Warm-up
Dumbell Chest Press X 8 reps
Dumbell Chest Fly X 8 reps
15 Box Jump
Bent Over Row X 8 reps
Basic Crunch 30 reps
Lateral Pull Down (Bar to chest) x 8 reps
Finish with pushups till failure
20mins of stead cardio (Bike, Treadmill or Rowing Machine)

Day 2 Legs

No rest between exercises and sets. Complete 3 sets of each below.
5-10 Minute Cardio Warm-up
Sumo Squats X 15 reps
Deadlifts X 15 reps
Lunches X 10 per leg
Abs – Crunch on ball with feet on wall X 15 reps
Abs – Tuck on ball X 15 reps
Finish with 5 minute cardio cool down.

Day 3 – Bi/Tri

No rest between exercises and sets. Complete 3 sets of each below except for the pushups and 20 minutes cardio.
5-10 Minute Cardio Warm-up
Bicep Curl 7’s (7 full, 7 lower half, 7 lower half, 7 full)
Tricep dips on bench X 15 reps
15 Box Jumps
Bicep curls X 8
Tricep Pulldown with machine X 8 reps
Basic crunch X 30 reps
Finish with Abs Rope Pulldown until failure
20mins of stead cardio (Bike, Treadmill or Rowing Machine)

Day 4 – Shoulders/ABS

No rest between exercises and sets. Complete 3 sets of each below.
5-10 Minute Cardio Warm-up
Should Press X 8 reps
Abs – Crunch on ball with feet on wall X 15 reps
Kettlebell swings X 1 minute
Abs – Tuck on ball X 15 reps
One arm side raise X 8 reps
15 Box Jumps
Finish with Abs Rope Pulldown until failure
Finish with 5 minute cardio cool down.

Day 5 – Rest Day

Day 6 – HIIT

Complete a HIIT (High-intensity interval training) for 20 minutes. Then have a cheat meal right after you finish your HIIT but keep it under 2000 calories.

Leonard’s diet plan was basic and straight forward. He removed excessive plates of pasta, fast food, junk food with high protein meals which included a lot of chicken, protein shakes, protein bars, fruits and veggies.

An example of what Leonard’s meal plan looked like for one day is below:

6:30 AM – 30 g protein (Egg Whites), 25 g carb (1/2 Dry oatmeal), 1 TBSP peanut butter
8:30 AM – 30 g protein (Whey Protein shake)
11 AM – 30 g protein, 25 g carb (Chicken and ½ cup rice) & (½ cup green veggies)
2 PM – 30 g protein, 25 g carb (Chicken and ½ sweet potato), 1 TBSP peanut butter
4 PM – 30 g protein (½ cup green veggies)
7 PM – 30 g protein (½ cup green veggies)
9 PM – 30 g protein

Leonard’s results were phenomenal and inspiring to others. All of the hard work had finally paid off: He felt the best he had ever felt in his entire life, and had a six pack to show off!

Leonard is a new person and enjoying life with his children. He now has the energy to do things with his kids all the time and not just when he has the energy. He enjoys taking his kids hiking, long bike rides and anything out doors where he can enjoy the beautiful Arizona weather. He’s a very active father and even volunteered his time to coach both his children’s soccer teams this Spring.

Leonard wants to share his success story with others who may be experiencing similar challenges in life — to inspire them to never give up. The key is to surround yourself with positive supportive friends and family that will help you through your transformation. Get that healthy start now. Yesterday you said you would start tomorrow. Make now the time you say, “I’ll start today.” You won’t regret it.

If you’re looking for inspiration during your own journey, you can visit Leonard’s Facebook page at www.facebook.com.

Lessons Learned From Fitness Competition

By Patricia Dunne / April 2, 2013

After having been pregnant twice, your body goes through some changes. I had worked out since I was 14, but my body seemed stagnant in my weight after having children. I was determined to get back into shape.

I starting training with a trainer at Life Time Fitness in Novi, Mich. My trainer, JJ Thomas, would work with me for an hour once a week and text me workouts for the other four days of training, for a total of five days of training for 60–80 minutes each day.

Each training session was approximately one hour. It consisted of a warm up of cardio (15–20 minutes) and 45 minutes of intense weights. I then cooled down afterwards for 15–20 minutes.

My diet consisted of protein and vegetables (two protein shakes and three meals a day) four days a week, then protein and vegetables(two protein shakes and three meals a day), and carbs (sweet potatoes, oatmeal, brown rice) the other three days a week

My entire regular diet contained no dairy or fruit, and one cheat meal once a week. the cheat meal was really heavy and fattening: steak, potatoes, dairy, fruit, dessert, alcoholic beverage — whatever I wanted. (No limitations whatsoever!)

After training for a few weeks, my trainer suggested that I enter a fitness competition. I looked into it and, given my lack of size, found that bikini fitness was the best fit for my body type.

Unfortunately, there is no master division in bikini fitness — I was competing with 19-year-old girls. Even though I was the oldest competitor, I came in third. I was happy to have checked the activity off my bucket list.

It was a great experience. I have learned from training for the competition that you really have to constantly challenge your body to produce any results. Exercise with the correct diet is really the determining factor in achieving your ultimate level of fitness.

Setting and Making Triathlon Goals in Commerce, Mich.

By Roman Krzyzanowski / January 2, 2013

Life Time Fitness in Commerce, Mich., has a triathlon team that works out together on a regular basis. The roster consists of 65 members of various ages and abilities. Workouts are early in the morning throughout the week, starting on Mondays with swimming, Tuesdays with biking, Thursdays with running and the weekend with long bike rides and runs.

Not all members have the same goal, but this year was special because many people accomplished their goal of completing an ironman distance race for the first time. Members completed in Texas, Kentucky, Quebec, and Florida to accomplish their goals. Throughout the training process, many members have lost weight and gained valuable lessons on leading a healthy lifestyle. One of our team members even lost over 100 pounds in the process of training for his first ironman distance event.

For 2013, the team has some ambitious goals for its teammates. Many have succeeded in qualifying for nationals at the Olympic distance triathlon and will try their luck at qualifying for Worlds and represent U.S.A. in their respective age group.

Two members will be representing Michigan in the best of the U.S. Challenge in June. Others are going to challenge themselves and complete another ironman distance race and look to improve on their time. There are some members that have taken the leap of faith and will try to complete their first ironman distance race.

The Life Time Fitness Triathlon Team puts in many training hours together and has fun doing it. We welcome new members that are willing to take on triathlons and enjoy the dynamics of being part of team. Check us out at many of the triathlons held in the Detroit Suburban area of Michigan! Attached is a photograph of our members who completed the ironman distance race in Panama City, Florida and their supporters.

Recovering From a Decades-old Injury

By Heather Torok /

When I was 6, I fell off a tree and impaled myself on an iron fence shattering my pelvis. After a blood transfusion, several surgeries and last rites, I spent the remainder of first grade in the hospital recovering and learning to walk again. Despite a very successful recovery, as I grew and progressed into adolescence, my hip injury resurfaced.

In high-school, I curbed my running on the track team, opted for high jump and joined the swim team. Throughout my 20s I struggled with infection, chronic osteomyelitis and frequent pain. In my 30s, after a ski accident and needing to move progressively towards lower impact sports, I discovered spinning and yoga. I bought a bike and signed up for my first road race.

It has been joy ever since. My hip is healthy and my limp has improved with the strength garnered from both yoga and biking. I am stronger in my 40s than ever before. I spend my mornings at the gym (Life Time Fitness in Beachwood, Ohio, 6 a.m. classes) continuing to enjoy learning new ways to strengthen and push myself.

Reiki Saved My Life

By Stephanie Colletti /

Ever since I was a little girl I suffered from anxiety. In retrospect, I can understand the root of many of my anxieties and while I had a great childhood and a loving family, a dark cloud hovered over me. By the time I was in college, my anxieties had become intolerable and depression began to loom. I began therapy as I had done in the past, lost and desperate to relieve the pain.

And so it goes, I was prescribed anti-anxiety medication to alleviate my symptoms even though I had anxiety about taking medication too. I’ve always been highly sensitive as to what I put in my body and can feel immediately when there is a chemical shift. Perhaps it was psychosomatic but from the moment I took that first pill I was never the same. I wanted the obsessive thoughts to go away, the constant dread and worry to subside but instead I became numb…numb to my feelings and numb to life.

Months of experimenting with various dosages and brand names had taken its toll and I turned into a shell of the person I once was, unable to be fully present and unwilling to engage in life. Happiness? That sounded nice but I just wanted to survive, to put on a presentable “happy face” for my family, friends and colleagues until I could return to the safety of my home and dwell in my misery behind closed doors.

My depression became suffocating and my life felt so hopeless that I had seriously considered suicide on at least two occasions. I was angry and felt sorry for myself spending hours determining the best way to take my life because after all I didn’t ask to be born. In my solitude, I would weigh out the options as to which method would be the least unpleasant for me and my family. I determined that an overdose of pills would be my exit strategy…no pain, no mess. I would just go to sleep and sleep was my escape.

So why didn’t I go through with it? Because even with all of the fogginess of my mind and riddled body, I knew deep within my soul that there was a light that still shined as bright as the sun just waiting to be acknowledged. It was there because I was destined to make a difference in the lives of others some way . . . somehow. The journey that would follow in the years to come were calculated steps orchestrated by a Higher Power that would rescue me from the darkness and deliver me into the light.

As fate would have it, one of my mom’s colleagues gave her a brochure for an “alternative” type of therapy. My mom took it and reviewed the information with an open mind eager to save her daughter. The brochure described a woman living in North Carolina who specialized in an alternative healing method known as energy healing or Reiki.

Reiki energy balances the chakras (energy centers within the body) thereby treating physical ailments, spiritual blockages, and even emotional traumas. We made an appointment and drove and hour and a half into the mountains for a one hour session. I had always been a spiritual person and dabbled in metaphysics so I was open to the experience. I connected with the doctor right away; perhaps subconsciously her abilities were familiar to me. For the next year I would visit her therapeutic Reiki sessions. Each session was emotionally draining as my body, mind and spirit processed the energetic shifts that were occurring within me.

The fog began to lift. After a few months of treatment, I decreased my medication and within a year I was drug-free. That was several years ago. To this day I have no need for medication.

Reiki has been very sacred to me even in times when I wasn’t quite ready to embrace it as a life changing calling. I truly believe our greatest lessons are those that cause us the most pain, otherwise how would these lessons get our attention? Reiki took a back seat for a year or two and I went through life fearful of the judgment I would receive from my peers and colleagues had they known my past struggles.

All of that changed in April 2011 as I struggled once again to find myself while drowning in an unhealthy, abusive relationship. I found myself gasping for air and at the end of my rope not knowing which way was up and struggling to make sense of it all. I sought the help of a marriage counselor on my own for relationship guidance but the fact was I had a psychology background, I knew this stuff and I needed help now!

Desperate, I contacted a local Reiki Master and EFT Practitioner. We spent most of our time using EFT to release the emotional trauma. She also gave me Reiki to balance and ground my energy to facilitate the healing process. Finally, I was able to get clarity in the midst of the chaos and was able to breathe. It was after this experience that I realized my purpose and exactly how I’m meant to help others.

So much has changed since that time. I ended the relationship, regained myself and I’ve become a Reiki practitioner myself, offering general and specialized services for people suffering from anxiety and depression. Reiki has been a tremendous gift in my life and I am grateful for the chance to share it with others. I have to laugh when I hear Reiki described as “alternative” or “New Age.” The truth is, energy healing has been in existence and used as a legitimate practice for thousands of years all over the world.

All too often in the West we’re given toxic pills for every aliment. These pills do not get to the root of the problem, they only mask them and cause side effects. And, hey, there’s a pill for the side effects, too. Instead of treating the symptom, get to the core issue using energy healing.

Reiki is beneficial in the treatment of a wide variety of concerns and can be used alone or as a compliment to traditional medicine. It is not necessarily a quick fix, in fact the healing process is often compared to “peeling an onion.” Once one layer is healed another layer may surface to be released. The benefit: a balanced body, mind and soul. Holistic balance means less chance for disease to manifest as well as overall well-being and a healthy outlook on life. Best of all, with Reiki there are no side effects . . . just peace.

I owe my life to Reiki. I am living a happy, healthy and fulfilled life now and it is all because of this beautiful journey and the love and support of my friends and family. My purpose is to spread my message and have faith that it will be received by those who need it most.

Love & Light,
Stephanie Colletti

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Just Keep Moving Forward: A Swim Bike Mom’s Journey

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Trip to Boston

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Turning a Dream Into Reality

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Lessons Learned From Fitness Competition

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Setting and Making Triathlon Goals in Commerce, Mich.

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Recovering From a Decades-old Injury

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Reiki Saved My Life

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