Tag Archives: Fit Body Boot Camp

Fit Body Boot Camp- Week 13- Meet the Boss Lady, Sara Goossen

Fitness CAN be fun, with Sara Goossen!
Fitness CAN be fun, with Sara Goossen!

Are you familiar with the action of a wrecking ball?

That is Sara Goossen in a nutshell. The lady is powerful, energetic, and ready to knock excuses out of the way. She is a bright and compassionate person who sees the potential in people and then helps individuals harness their inner bad ass. This talent is an imperative staple in her personal business model.

October 1, 2012, Sara opened Fit Body Boot Camp- Cheyenne, with 14 clients. Her goal is to change the lives of 5000 of Cheyenne’s citizens by 2017. As of April 2015, she has trained and cultivated a community of 1200 residents who are interested in adopting a healthy life style. That is an average of 400 people a year, getting active and aware in the fair city of Cheyenne and it’s surrounding areas. No small feat for this 5’3″ wrecking ball.

Sara and I got together to discuss her fitness past and her optimistic fitness future; how she came to start FBBC and some of her own trials and tribulations in the fitness process.

Before I jump into the interview, I would like to state that when you are looking for a gym, and a support system to help you change your habits; having a leader like Sara is imperative because she has run the gamut of unhealthy eating and body weight issues. She has children, she knows struggles and excuses. She has taken initiative on her own, in her own life in order to transcend her past hang ups. In turn Sara has turned hardships into valuable insight for those at any point in their fitness journey.

It may be easier for certain people to take her ethic very seriously because she didn’t start out on this lifestyle right after high school or college before having children; when most women’s bodies are still in that youthful metabolism. She wasn’t always healthy. It was a choice that she had to dedicate herself to; which meant a long road of challenges that led to the changes that are evident in her today.

Let’s find out more, shall we?

March/April 2015; back in  the game after a 2 month break.
March/April 2015; back in the game after a 2 month break.

STATS

AGE: 28

HEIGHT: 5’3″

WEIGHT: 145.3 lbs

FAVORITE EXERCISE: RUNNING STAIRS, WORKING THE BACK, AND SQUATS

LEAST FAVORITE EXERCISE: BUILDING CLIMBERS

Breaks are temporary... This lady is out to GET IT DONE!
Breaks are temporary… This lady is out to GET IT DONE!

Let’s talk about your fitness past, eating disorders, all that stuff.

It goes so far back, it’s disturbing… so, okay, 10 years old; my mom told me I needed to stop eating granola bars because they were making me fat and at that point in time I had just finished some book, I can’t remember the title of, and it was talking abou this girl who would throw up, because she was so fat. So…I…followed suit.

Thank God for Children’s Literature, right?

Yeah, I was like, “Well, now I am well informed and I can solve this problem.

(Sara reminences with awkward laughter.)

So, at ten years old that started fourteen years of just roller coaster disordered eating; ranging the spectrum of binging and purging to just starving myself. When I got pregnant with my son, when I was sixteen, I kind of just said “Fuck it. It doesn’t matter if I am skinny; it doesn’t matter if I am fat…I am pregnant. I can eat whatever I want and have no guilt.” I gained 50 pounds when I was pregnant with him, and I lost ten. I lost some weight nursing, but after I stopped nursing him, I continued the disordered eating cycle.

Just picked it up where you left off?

Yep, just picked it up right where I left off. And I knew… I was an athlete in high school, I knew about nutrition but it’s not something that I ever listened to because disordered eating was so much easier than learning how to feed myself. At nineteen I married my now ex-husband, (my daughters’ father) and gained all that “happy weight” I maxed out the scale before we got married, at 197 lbs…. so, I looked like a cow in my wedding dress.

None of this happens over night... it takes time to get to either end of the spectrum.   Which one would you prefer to be closer to?
None of this happens over night… it takes time to get to either end of the spectrum. Which one would you prefer to be closer to?

Thank god for girdles….

After that we were trying to get pregnant with Emma, and couldn’t get pregnant… couldn’t get pregnant. We tried for two years, and I finally went to the doctor and asked “what is going on?” I was diagnosed with Polycystic Ovarian Syndrome (PCOS) and the doctor told me that I had to make a lifestyle change, or else…. “you’re going to end up with diabetes; you are more apt to have certain types of cancer, you are just going to get fatter, your thyriod is going to peter out…” All the things that go along with PCOS… “This is your future. You either make a change now or enjoy your future where it is headed.”

At that point I sought help because I knew my disorder was no longer a sustainable way to live life. It wasn’t mentally or emotionally healthy.

So I lost about 20 lbs. and we got pregnant with Emma through a series of fertility treatments. When I was pregnant with Emma I only gained about 20 lbs and then I lost it all right away. At that point they (the doctors) said “Well you are probably not going to be able to have any more children, so don’t worry about it.” And I thought, okay, cool; I am just going to go back to doing the whole weight loss thing, because I still had fifty pounds to go.

So I lost another twenty pounds, and then I got pregnant with my daughter Ileena… BOOM! I remember going to my dads house and saying, “Well… I am pregnant again just when I was gettting my ‘sexy’ back.” My grandma looks at me and says “Well honey, maybe that’s the problem.”

Double edged sword on that one…

Yeah! So I got pregnant and did that whole thing and I only gained fifteen pounds with Ailena , and I lost that all right away. November 2009 I found Body For Life, Bill Phillips, transformation.com ; whom I heard about from my step-mom. So I thought, I am going to try this thing. (Everybody thought I was crazy for starting during the holidays.) It was pretty easy; three days of lifting, three days of cardio, all high intensity intervals. By doing that the next three months I was able to loose the rest of the weight. About half way through that three month process I was like “Ya, know, I want to help other people because I can do this as some one who has struggled their whole life with eating well and taking care of themselves … I can help some one else do this.”

I got my personal training certification.

How long did that take you?

It was about four months and about that time I was working for my dad as his administrative assistant amoung other things. I decided that I would try this training thing before and after work, and see what happens. I did that and it just blew up, so in June 2010, I quit my job working for my dad and I started training full time.

I was doing a lot of one on one training and two boot camp sessions at a local gym. I was making money, doing something I love. I worked there for two years and I left because there were some issues that made it neccessary for me to get out of that environment. I decided, I am just going to start my own place; I left and they came after me with for violating my no-compete/ no-solicitation agreement.

Looking back, I was so mad at the time. I was furious, like how could they do this? How can this stand up? Well, it stood up because I had solicited the people who had signed up with me, but were also their clients. I had to take a year off of training and I went back to working for my dad for a year and within that year I knew I needed to do something. I was miserable.

When you are following a life of passion and suddenly it is taken away; it’s like the wind has been knocked out of your sails. You don’t even feel like a human being. I started looking down in Colorado for places I could move to and open up. I was doing all this during the same time I was being sued and working for my dad; I also had gotten a divorce from my kids father. It was everything that could go wrong, did.

I was at an impass; like shit, what do I do?

I looked down in Boulder and I spent about six months driving back and forth, just looking for a location I could open up. I encountered road block after road block.

By this point I had already talked to the CEO of Fit Body, who has been a long time friend. I told them, I want to do this but I have to wait until this year is up or I am screwed.

Was that part of your Non-compete agreement? Did you have a time limit to wait?

Yes, that was the year. One year to the day, October 1, 2012; we opened up with fourteen clients. I was just so excited to be open and be able to do what I love to do. That’s it… the rest is history. Here we are today; looking for another space, a bigger place… sitting down with the bank and talking about bigger loans.

The beginning bare bones of a fitness fortress in the making.
The beginning bare bones of a fitness fortress in the making.

That’s pretty quick, only three years.

Yeah, less than three years actually.

How do you know the CEO of Fit Body?

The fitness industry is so small, it really is. So if you don’t know every one you soon will if you stay in it long enough. I met him doing a master mind. I was in there with the two founders of Fit Body Boot Camp, Steve Hochman and Bedros Keuilian. I was in Steve’s Master Mind and through that I met Bedros. We had several conversations and talked on the phone several times, emailed back and forth; He called me up one day and said ” What’s it going to take to get you to open a Fit Body? And I told him, “You know what it will take, you know what I am up against right now. It’s going to have to take one hell of a deal and some patience and that is where it’s at.” So he said “Alright, let’s make it happen.”

At this point it was going from licensing to a franchise, so they were looking for people and I just happened to be one of those people.

Do you get together with other gym owners?

I do know a lot of the Fit Body owners simply because we get together quarterly; every three months, usually in San Diego or Chino Hills, California. There is a great community with in Fit Body, even from a corporate structure coming all the way down to the clients. It’s nice that we can just continue to pay it forward. It’s pretty cool, and a very unique situation.

Would you like to talk about your competition stuff?

OH YEAH! Sure! I don’t want to bore you to tears with business.

I first competed in August of 2011, I also ran the Denver half marathon in October 2010, and after that I gave myself permission to never run again. (laughter.) I find it really useless and painful. It turns out I am better suited for lifting heavy things than go fast.

2011 looks good on Sara Gosseen!
2011 looks good on Sara Gosseen!

Did you do this on your year of sabbatical?

No, it was right before everything blew up in my face. Then I competed in my second figure show August 2013.

2013 looked even better!
2013 looked even better!

Did you win anything?

I did. I placed 5th in the second show, I was pretty excited about that. Granted there were only six figure competitors, so I was 5th, but I was happy to have something to take home, regardless.

My first show I did there were 36 figure competitors, and I think I finished 34th. So I was like, “I think I have improved!”

'High Knees
‘High Knees” are different than heinies… make sure both are in good form!

Were these in Wyoming?

The one in 2011 was in Loveland, Colorado. The Warrior Classic, and the other one was in Wyoming, and that was the Jay Cutler Classic. And that Dude, is a Big Dude. I have a picture of him somewhere.

Not only is Jay Cutler bohemoth, but he makes Sara look like a tiny lil tea cup.  Jay Cutler Classic 2013.
Not only is Jay Cutler bohemoth, but he makes Sara look like a tiny lil tea cup. Jay Cutler Classic 2013.

 

He was there?

Yeah, he is huge! He is a moose of a man! My head is as big as his shoulder!

He could pick you up in the palm of his hand!

Honestly I am getting the bug again, to compete. I am trying to weigh out the time commitment that it takes, along with my other obligations to see what it will take… if it’s something I can feasibly do right now while keeping everything else balanced. I do love competing .

If you wait to have your own place, you could put on your own competition, in house competition. Then you won’t have to go too far.

That is one of the most fun things about competition; you get to meet so many interesting people from all over the country. People who are busting their asses just to get super lean for just a minute. It literally lasts a day. You deplete enough to have a six pack for a day, and then you gain 20 pounds the next day because you drink water. It’s crazy.

It would be interesting to time lapse a person going through the build up to competition, and then the 24 hours afterward. Once you get the tanner off, and start drinking water again, it’s like what the hell? You blossom like a flower.

You still eat, you carb load the day of to fill out your muscles because you have depleted to the point that you have taken all the glycogen and striped your body of literally everything. It’s not something you want to do often because it is kind of dangerous, BUT, it’s still fun to push your mental ability and physical barriers. That is big for me, because I love the challenge.

Are you a challenge junkie?

I totally am! I love the personal challenge. Competing against other people is fun, but figure prep is anywhere from 2-5 months.

It’s kind of interesting that you have struggled with disordered eating which is in and of itself sort of an addiction, and pushing your body to a limit and challenging it, but not in a very healthy way. And here you have turned your addiction around to a healthier way of expressing it. Yet, there are still these extremes that you go to.

It totally is. What I think helps me with competing and the lifestyle of body building is the structure that it provides. It’s like a security blanket. You take some one with an eating disorder who has struggled with that their entire life, and you say, “you don’t have to struggle, here is some structure. Have a nice day.” It’s like, “okay, this is safe.”

Then the biggest struggle, is will power to be able to keep on the regamine.

Yeah, it’s like any other fitness goals… as long as you have that dead line… the finish line at the end; it makes it that much easier. It’s not like you have to do this for a lifetime or else… It’s here is your dead line, and then you reset the goal. And that is something that is really, really exciting for me.

Through competing I learned to accept my body, where ever it is; whether I am 120 pounds or 145. I am still strong, I am still beautiful and I am still worthy of love and acceptance and success. That is one of those things that I have accidentally learned through the process. It is a by product.

I know a lot of people who compete who struggle with that mindset. Like if they don’t have a six pack they are done for. They are like “Oh My God, My Life Is OVER!”

It basically boils down to bulemia or dysmorphia. It’s all activated on the same brain wave length, same neurological pathway. It’s been nice to find freedom from that as I have gotten older. To not be stressed out about the numbers, to see yourself and be like “You look good!”

IT’s a good example to your kids, too.

I hope so. Sometimes I wonder, “am I ruining these little people?”

Mommy, Wife, Business Owner and Encourager of the Masses... what can't this lady do?         Photo courtesy of  Lacey Dippold Photography
Mommy, Wife, Business Owner and Encourager of the Masses… what can’t this lady do? Photo courtesy of Lacey Dippold Photography

Instead of “You’re the reason mommy has a drinking problem,” it’s more like “You are the reason mommy has an exercise problem.”

That’s funny beacause when I took two months off earlier this year, my kids were like “what is wrong with her?” I did not feel like myself. I felt like I was insane most days; like absolutely bat shit crazy.

You needed to be exerting yourself.

Yeah, I needed that rush of endorphins and I think it was something that I had always taken for granted because I have been doing it for so long, it’s just been part of my life for so long. When I completely took it out, I had no idea the impact it would have on me. Not just physically but spiritually, emotionally and mentally. I got to tell you, the week we started working out again, my husband and I; He was like “Gosh you are so much easier to be around.” And I knew he meant that in the sweetest way possible, instead of being a jerk, and I was like “I know, trust me, it’s easier to be in my head.” I went to the doctor and I asked am I schitzophrenic, what is going on here? And she said “I think you are depressed.” And I just needed exercise.

So tell me about your favorite success story to come out of here.

My favorite one, honestly, is from when I very, very first started. He followed me when I opened Fit Body. His name is Austin, he was 16 when he came to me he was 386 lbs. and he was tall and huge. He knew he had a problem. He was home schooled so he didn’t have a lot of interaction with other kids. The reason he was home schooled was because when he was in school, the other kids were just horrible to him because he was so big and kind of awkward and quiet.

He would come, every single day to Boot Camp. At that point in time, they were 1 1/2 hour sessions, he would show up at 6:00 AM, every day. And even if he couldn’t do it, he would struggle through it.

He asked me, “what do I eat? how do I do it?”

His mom was onboard, but I didn’t see her much. Sometimes she would come and walk while he did Boot Camp. Every now and then she would come talk to me, well when I took the year off, Austin started power lifting and he took his focus off the weight loss. Then he came over to Fit Body when I opened, and he brought his mother with him, and they did it together.

It was just so, so, so cool. He ended up losing 110 lbs by the time he was 19. Then they moved to Oregon. He was such a great, great kid. It was just so cool to see how he was able to influence his mom because it’s usually the parents who influence the kids. He was able to influence his mom after two years of going at it by himself.

Was she also over-weight?

Yes, she was, but such a nice, nice gal. I look back on those two, especially Austin and I think “That kid could have made every excuse in the world because teenagers do, adults do. Teenagers learn from what the adults model.” He just was like “I am tired of this. I am tired of being the ‘fat kid’. I don’t mind being a ‘big kid’, I am 6’3″. But I am tired of being the ‘fat kid'”

The last Halloween he was here, he dressed up as The Hulk; and that involved taking off his shirt, and painting himself green, and walking around with out a shirt on. Two years prior to that you would have never seen him do that. It was so cool to see him blossom from this awkward quiet, video gamer (indoor) kid to this little ball of life and energy, and sass.

It was fun to not only see his journey of weight loss but also to see how he grew as a person. To see him evolve into an adult from a kid that just didn’t want to be fat and made fun of.

Do you stay in contact with him?

I do. I stay more into contact with his mom because he is a young adult now and all over the place.

It would be interesting to see if he takes a career in Fitness from this influence. It seems like people who a great at teaching come from a past of being ostersized.

So, we have touched on this, but obviously Fitness has a positive effect on your homelife.

Oh God, yeah! The kids are like “Mom, go work out, you are driving us crazy.” It is also nice though, because my husband and I can share it together. Every morning Monday through Saturday we go work out together, and then go to work and do our thing. It’s been a good bonding experience for us too. Although it did take us three years for him to come and work out with me. The first time we exercised together, he was having a bad day and we were just friends at the time. I was like “he’s having a bad day, just go lift, and he will be fine.” Well a half hour in, he is dry heaving on himself, and I was like ” I thought you were in shape?” Well, after that he didn’t come back to work out with me for three years. And he comes to boot camp, and he makes it through the whole thing, and after that he said “I am going to have to wait until you are ‘deconditioned’ a little before we can work out together.”

He took the oppertunity while I took two months off to “even the playing field.”

Since then it has been nice, in the last couple of months to have that morning time with my husband because we have five kids… we need that time together. It’s nice to have that time and cheer each other on.

What are some of your future goals?

Really my mission is just to help people and it always has been. I am in the business of changing lives and if I am not changing lives, then I am doing something wrong.

Watch out folks....
Watch out folks….

YOU RUINED MY LIFE THROUGH EXERCISE!

Ha, ha! Oh man, if some one said that to me, I would have to reevalute everything. I really do just want to leave an impact on this world. And, Cheyenne… God Bless it, and all of it’s citizens; (but Cheyenne) is a FAT city. Overweight, unhealthy; spiritually, mentally and physically. People are over worked and under paid, or over worked and over paid. They have little or no time for their families , no time for themselves; no time to do anything. So we have people spinning their wheels, but for what? At the end of the day if you don’t have your health, you have nothing left. I don’t want to out live my children. I see obese kids around and I want to slap their parents. I don’t want to beat the kids, but I want to slap the parents. It makes me so mad. But then I look at it, and you have to change the lives of the parents before you can change the lives of the children. At the end of the day, it is our job as adults to make those responsible decisions. It isn’t easy, but it is our responsiblity.

It’s in my heart to change the health of this community, if not the entire community of Wyoming, but that’s a long way off down the road. I want to continue to make a difference in peoples health and in their lives.

Thirty minutes of exercise might not seem like much, but it can change how a wife treats her husband. She is in a better mood, she feels better about herself, she feels more attractive… she actually wants to be with her husband instead of saying ” I don’t see what you see, at all.”

It changes how a mother treats her children because she has more energy, she will want to take them to the park, or go hiking and do stuff. Or maybe she is just in a better mood and doesn’t want to paddle their butts just for being little people.

It is just fitness, it is just a work out… but it can change EVERYTHING. I have seen it with myself. I saw it when I started my journey years ago and I still see it today. If I don’t work out, I need to work out because I start feeling ‘cagey’ inside. Anxious.

What has your biggest triumph been in your personal fitness journey?

I think just staying the course. Every day is a new day. I can’t say one event has been a real defining moment in my health and fitness journey. I think it just staying course with the lifestyle. I mean sometimes I fall off, just like anyone. I go on a little cookie diet, when I feel stressed, and then I gain eight pounds and then I have to lose it again. At the end of the day just knowing that I am doing what I need to be doing is just great. But when I am not doing that I can tell a difference. So for me, it’s just committing to the lifestyle.

Is there anything you would want to change?

No. Not really because I believe even the hard stuff is lessons. And I think I am far more grateful now toward some of the hardships that I went through. When you look back at it, it just gives you an oppertunity to learn about yourself; to learn about others and the way the world works. Hardships are often self inflicted. So if anything it’s just learning about who I am and who I want to be and who I do not want to be. It’s just about growing up.

Would you like to give any tips or inspiration?

It’s just about consistency. You have to pick and plan and be consistent. It doesn’t matter what your plan is, as long as it has some good foundation of physical health, mental health and spiritual health. Even if it’s CrossFit or lifting or body building or boot camp; whatever it is, I think it’s just about picking something that works for you and stick with it. I know Boot Camp isn’t for everyone. I wish it was. At the end of the day finding something that works and sticking with it long enough to get results. So many people just go about their life by starting a new program every two weeks, saying “But I am just not getting results.” and I am like “Dude, it’s only been two weeks. Do you know how long it took me to lose 70 pounds?”

How long did it take you?

Beginning to end it took three years. Granted I got pregnant twice in between, but it took me three years to lose that 70 pounds. It’s not going to happen over night.

After spending all this time taking other peoples measurements; when do people, on average see a difference for themselves and accept that change is occurring?

Typically eight weeks, especially for women. I call it an 8 Week Miracle. Literally nothing on the scale can change and inches may not change, but may be your clothes fit differently. For whatever reason the inches may not change, your body fat may not change, and then one day you wake up and somewhere between the bedroom and the bathroom, you realize you lost your ass. It’s like it’s just fallen off somwhere and you hop on the scale and you are down ten pounds from the night before. And you will be like “what the hell? My scale must be broken.”

So you call in a spouse or a loved one and you have them hop on the scale and it says what it always says to them, and you hop back on there and it says the same thing, “you are down 10 lbs.”

You have to trust the process, long enough. Not just “half commit.”

“Oh I am just gonna work out for eight weeks and hope that everything is going to happen. You have to have a plan. Have a plan of attack and exicute it flawlessly. Even if you have one bad day, okay, perfect; get back on the band wagon, but don’t let that one bad day or one bad meal derail you for the next six months.

So I think that is the key. Consistency. You have to be consistent, no matter what. And that goes with anything; if it’s fitness related, or business related, or if you want better relationships. What ever it is, BE CONSISTENT! STICK WITH YOUR PLAN! Things WILL change.

In summery; Knowledge, is the awareness that all action has a reaction, and Wisdom, is using that awareness to your advantage whilst utilizing all available resources.

Fit Body Boot Camp works because of the significant insight that the program lends through collaborative Wisdom and Experience.

Fit Body Boot Camp is calling out more of Cheyenne to get involved in their fitness; and during the month of May we are taking extra efforts to expose residents to the opportunity.  If you have been following this blog and you are tempted to try it; COME ON DOWN!  Let them know you read this blog and that it has helped you to take the first step in health and wellness; or if you are new to town and looking for a fitness community and this seems up your alley, come take a test drive.

You can find out more by going to fitbodybootcamp.com/cheyennefitnessbootcamp, or on Facebook Fit Body Boot Camp Cheyenne.

If this article interests you and you would like to read more, check out these related blogs.  And as always I appreciate “likes”, comments, suggestions and subscribers; so  please feel free to interact.  And remember kids, Fitness is great, but Burpees SUCK!

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Fit Body Boot Camp- Week 11- Meet Trainer Amber Lemberger

If you want to meet a woman who gets right down to business, look no further than Fit Body Boot Camp Trainer, Amber Lemberger. We met up at the gym on a lazy Sunday afternoon to discuss her roles at boot camp, and give her clients a view of her journey.

Amber has a sense of poise about her. She is friendly and professional; dressed in shorts and a white running jacket. Hanging from her ears were some of the most sparktacular earrings I have ever seen. They matched nicely with her beautiful wedding ring.

Amber looks like a fitness instructor but not just any fitness instructor; a Classy Fitness Instructor. Her whole aesthetic appears carefree and yet, intentionally manicured. I imagine her at her primary employment at a dentists office… face half covered in a mask…wearing scrubs or lab coats all day. I imagine her wearing this during the interview about fitness, and the juxtaposition of it makes chuckle on the inside.

Let me introduce to you, Amber Lemberger; part time American Fitness Association Certified Fitness Trainer, Certified Dental Assist, 2011 Warrior Classic Body Building Competition 4th Place Winner, and Aspiring Mother.

STATS INITIAL WEIGH IN OCT. 2013 / MARCH 2015

AGE: 31

HEIGHT: 5’3″

WEIGHT: 120LBS/ 111LBS

ARM: 10.25″ / 9.25″

CHEST: 33.25 ” / 32″

WAIST: 25.5″ / 24.5″

HIPS: 34.5″ /32.25″

THIGH: 22″ / 19.75″

BODY FAT: 20% / 15.2%

FAVORITE EXERCISE: SQUATS & ANYTHING WITH LEGS

This interview basically starts before it begins. Amber is excited to talk, and has read my previous interviews, so we jump right in and I hit the record button.

ME: So I am basically doing these articles to allow people to get a good idea of what’s going on here (at FBBC), to make it less intimidating.

AMBER: One of the biggest things I think , is that people think we are perfect. That we have had no problems or that everything has come easy to us, and, I am like “no”… it’s definitely far from that.  I think that is the most important thing for people to see. We all struggle, we all came from somewhere. ”

Amber was born and raised in Independence, Iowa; and was involved in basketball, volleyball, and tennis through out high school. She takes a minute to reflect, “Basketball was by far my favorite.”

Amber quit sports when she attended Kirkwood Community College in Cedar Rapids, Iowa as she pursued education in Dental Assistance.

AMBER: I worked out here and there when I had time when I was at college, and then I graduated college and moved here (Cheyenne) in 2005. I occasionally worked out when I wanted to, nothing super intense or crazy. I didn’t eat the greatest, I still ate out and all that good stuff.”

In 2011, Amber was working at Smart Sports, another fitness center in Cheyenne. A few of her comrades were encouraging her to compete in a fitness competition. She decided to jump on board and change her lifestyle, in order to see how well it would go.

August of 2011, Amber enters the Warrior Classic after just 16 weeks of training involving a super intense eating and exercise regime. She lost approximately one pound a week with the help of a personal trainer and placed 4th in her category. Still in the competitive mood and under peer pressure, a year later, Amber returned to the 2012 Warrior Classic and received 9th in her class.

August 2011 Warrior Classic 4th place Winner, Amber Lemberger.
August 2011 Warrior Classic 4th place Winner, Amber Lemberger.
Amber in 2012, 9th place in her division at the Warrior Classic.
Amber in 2012, 9th place in her division at the Warrior Classic.

AMBER: No sweets, no bread, no fruit. Basic meat and vegetables and complex carbs; the entire time. I also Carb Cycled the entire time. Then I was on very low, restricted carbs the last two weeks. Toward the end you cut water. I took fourth, it was exciting. It’s very intimidating getting on that stage for the first time. I was so nervous that I was shaking…but I had just busted my ass for 16 weeks, so I am just gonna get up there and strut my stuff… I am gonna give it all I got!

After I competed,  is where I struggled; it’s tough. You have seen what your body can do, but you also have to be able to have a maintainable body. A figure body is not maintainable, it’s not healthy. At that point it’s not maintainable unless you want to be a raging bitch every day for the rest of your life.

(Amber chuckles, knowing full well what she is talking about.)

You are literally restricting yourself of everything, you get one cheat meal a week. A MEAL. That’s it. I had sweet potato pancakes every Sunday as my cheat meal, and they were fantastic! The last five weeks I didn’t get a cheat meal at all. (She pauses) It’s hard, you really have to accept your body the way it is and be okay with that. That was really hard for me. I struggled for a long time.

ME: It must be hard to put yourself in that position; to be judged by people and to purposefully put yourself in the situation where you are being compared to the person next to you.

AMBER : It’s hard because so and so up there may not be natural, using steroids or other things. Now, I personally, can not do those things to myself, that’s not something I wanted to do; so I had to be okay getting on stage next to somebody knowing that they aren’t natural. You have to know down in your heart, “You know what, this is me, and I look damn good for training for 16 weeks even if I don’t get first place.”

It’s definitely hard, and they (the judges) are really critical of you. They told me “You need to trim down your legs.” I was on the stair mill 50 minutes a day for WEEKS, and they still told me I had to lean them down, more. I was just like Ugh (exasperated sigh).

ME: It must be hard to be judged like that after pushing your body as far as it would go, and have to  them tell you “Eh it’s still not good enough.”

AMBER: Yeah, for sure. One of the things that was hardest for me is I just don’t have a big upper body. So that effected my points, too. The experience alone, and saying that I have done it was…. I just was totally down with that. All of it. The tan, having your suit glued to your butt. It’s something you will never know, unless you do it. I mean standing nude in a cold tent, being sprayed with three coats of tan. You have to bend over, and spread your legs. At that point you’re just like “who cares, I trained way too long to not be here and sticking my butt in your face.”

The whole experience, gives you a high for the whole day. You can do anything on the day of a show, because you know “I’m almost done.”

It’s been a ride since 2011. A lot of ups and downs.

June 2011, before competing in the Warrior Classic.
June 2011, before competing in the Warrior Classic.

Amber moved right in to talking about Fit Body Boot Camp.

amber4

AMBER: I knew owner Sara (Goossen) from competition and in September 2013, I thought, “I am going to give Boot Camp a go.” I wanted something different. I don’t want to spend two hours in the gym, a day. I don’t have time for it.

I came in and I heard Sara was looking for a trainer and I love helping people. I am a dental assistant during the day and it’s a very helpful profession. It’s very gratifying. You get to see so many good things throughout the day, you also see some pretty bad things but you get to make people feel good about themselves. And that’s what I love. So I met with Sara, and she said “You know, I never would have thought that this was something you would have wanted to do.” So I started coming in, and working with her a bit and then I started training. And I love it! I love helping people. I love being here.

My training style is a little different. When I am in here, I am serious. When I work out I have bitch face. When I am here, I am focused on working out and getting people where they need to be. I mean, there is laughter and joking, but it’s more “We are here to get this done.” I am here to push you, and if that means sometimes it’s tough love, then it’s tough love, ya know? I love seeing people succeed. I love seeing people do something that they couldn’t do before.

I try to put the heavier weights in peoples hands, I love pushing people to the extreme because that is what they want, and they are so much happier when they surprise themselves.

The best compliment is when some tells me that I helped push them. We all need to be pushed, even me. We have to push each other. There are days when I just want to shut off the alarm and not show up, and I have to push myself.

I was lifting alone at 4:30 in the morning, and then Amanda McDaniel started lifting with me, and it made all the difference. Having some one show up that early, it’s like “Hey, I am accountable to you.”

I am very motivated, I don’t need anyone else to motivate me to get here; but when I am working out, it’s good to have that push or to have some one next to me. Like, “oh she is faster than me.”

ME: It seems that is one of the things that makes Boot Camp so successful, it includes everything you need to jump in there and get things done. It takes care of the awkwardness.

AMBER: Oh yeah! Everyone here is so helpful. And it doesn’t ever feel like Bobby Jo is better than everyone else. If some one is struggling, you show them or help them. If you’re new, I don’t think anyone has ever felt secluded. We are all, always trying to help them jump in; which can be hard for a trainer because we are always watching the time and keeping track of the sets that you have done. You are trying to watch form, and help the new people learn what they are doing. Sometimes it’s difficult; there is just so much going on at once. Sometimes people may not understand how much we have going on in our minds in one 30 minute training session.

ME: Not to mention watching 20 people, making sure they don’t injure themselves.

AMBER: Yeah, you can’t always see everyone. Sometimes people think they can hide that they are nauseas or light headed, and they hide it pretty well until they can’t. And I am like “you have been feeling like this for the last 10 minutes? Why didn’t you say something?” But sometimes they are afraid to say anything, but that’s the hard part, knowing if they are “okay”. Is their form okay? (As a Trainer) You want to give your attention to everyone but sometimes it’s hard.

What is nice, is that people that have been here for a while will jump in and be like “Hey this is how you do this.” And that is really helpful.

I have regulars in my class, and it’s nice because I get to know them and build lasting friendships. Knowing that they can confide in you and that you can share your own stories with them is great. Like I said before, sometimes people don’t think that you struggle as a trainer. But they do, they have. I can attest to that on a daily basis. I mean, I have had body issues my whole life. It’s nice to be able to share that with clients because they think that it’s just them; but no, I’ve been there.

ME: It’s great that these friendships are built on encouragement instead of falsehoods or just blowing smoke up each other’s ass.

AMBER: It is nice. It is nice to know that people can come to us. I like that. These are true friendships. I had a girl message me today, and I message her every morning to come work out, because she has a hard time getting up. So at 3:45 every morning I send her a text, “Hey Boot Camp Today!” Anyway, she texted me and said, “sorry to bother you on a Sunday.” And you know, it doesn’t bother me. I want them to know that they can call me on Sunday, it isn’t a big deal and I want to be able to help whenever I can.

It doesn’t matter what day of the week it is; we all need some one to confide in, and that is what friends are for.

ME: What strides do you feel you have made through boot camp?

AMBER: I think it has made me accept myself more. A. Because I find I am happier with myself, I have gotten better results with the way I feel I look better than I did when I was just doing my own thing with the lifting and cardio. I am probably the happiest with myself that I have ever been just because I feel stronger. I feel like I am in the best shape I’ve ever been in; cardio wise and everything. Boot camp has definitely made me feel better about myself. I think it’s all the encouragement and the fact that you GET RESULTS with what you are doing. 90% of it is diet. If you watch what you are eating and come to class every day, you are going to get results in less than an hour a day.

It’s made me realize more isn’t always better. Killing yourself in the gym isn’t always better. To even go and do 20 minutes on a stationary machine… I just can’t do it any more. I just don’t want to do it. It’s like the most dreaded 20 minutes of my life!

ME:  What do you feel, on your fitness journey, that your biggest struggle has been?

AMBER: Self Image for sure. I am the most critical of myself. I preach to people, like, “Don’t weight yourself.” “Don’t stress about the numbers.” But I am probably one of the worst critics in the past of weighing myself entirely too much. I would pick myself apart on a day to day basis, especially after competing.

ME: So it never manifest, for you, as an eating disorder?

AMBER: I have never “not eaten” or thrown up. I would say I had body dysmorphia, and a self image issue but it never been to a point of not eating or throwing up. I have to eat every two hours, I feel like I could kill someone… so if I am not eating every couple of hours then I am not doing okay.

Amber 2015, looking great and well balanced.
Amber 2015, looking great and well balanced.
Check out the curves and definition in her back!
Check out the curves and definition in her back!

ME: Do you feel like Boot Camp has been beneficial to your relationship?

AMBER: Yes, I do! It’s made me feel better about myself. My husband is very supportive of everything I do and he is very loving . He always tells me he loves me and that I am beautiful, but he said it’s hard on him when I am hard on myself. He would say “My wife is wonderful, my wife is beautiful…but she is saying other”. It was really hard on him. But now I am happier with how I look and that makes it easier on him. He would be giving me these compliments and I would be “uh-huh, sure, okay.” In one ear and out the other. When you start feeling better about yourself it makes life so much easier.

Don’t get me wrong, I still have days just like every body else. We all have our days where we just don’t feel like ourselves.

Boot Camp looks good on Amber, wouldn't you say?
Boot Camp looks good on Amber, wouldn’t you say?

Amber and I chatted a bit longer off the record, and I can honestly say that she is an amazing and resilient spirit. Her positivity toward helping others is quite inspiring and I wish her the best with her future endeavors, namely, of the baby making variety.

Having a compatible trainer can help make or break your physical fitness routine. At Fit Body Boot Camp, the trainers are all very personable and passionate about helping others succeed at their fitness goals and living a life style of health. Each of them is willing to assist where ever necessary in order to lead by example.

Client’s aren’t just clients….this is fitness family.

Come check it out, and be inspired, no matter your fitness level!

Fit Body Boot Camp-Week 10~A Gym With An Incentives Program?

What is the best part of going to a gym? Getting in shape and feeling better.

What is the worst part of going to the gym? Finding the will power and motivation to create a life style change.

This is where most gyms fail their members. They may have 16 rooms and a bunch of classes, but generally they feel very impersonal, and unless you go with a partner, or have a trainer; there is a good chance you will walk in and out with out having said a single word to anyone else.

When I use to go to a “regular” gym, I avoided eye contact, and would make my way to the Cardio Cinema, where the room is dark, and there is a large screen playing a movie, helping to create the illusion that no one is watching me. I found the regular gym to be, intimidating.

At Fit Body we all know that steady stream cardio, does little to raise the metabolism for much longer than the duration of the actual exercise; but before I was with Fit Body Boot Camp, I was unaware of that fact.

So, each time I would go to that dark room, I would hop on a cardio machine, and zone out. I was consistant with it for about 5 weeks, and couldn’t see any improvements. I stayed away from the weight machines and free weights because it had been years since I had lifted, with out instruction I was wary of injury. Those 5 weeks started to get really boring, jumping from one stationary cardio machine to the next. I wasn’t being challenged physically, but mentally I was being challenged to just walk through those doors on a daily basis. Eventually I just stopped going, feeling defeated.

Fast forward to January of this year, when I joined Fit Body Boot Camp-Cheyenne’s 6 week Transformation Challenge. From the moment I signed up, I was given paper work to read regarding nutrition and how the body uses that energy through food, to build muscle. I was also invited into an online Facebook Accountability Group with all of the other Challege participants.

Right away, I knew this wasn’t some ordinary “figure it out for yourself” program. The trainers want to encourage a healthy lifestyle that will create noticeble results quicker than your average cardio class, and they also want to train people to make this a sustainable lifestyle of fitness.

In orientation I had to write down, my goal weight/size, and I was informed of an incentive that, if I get to my goal within the year of attending FBBC… They will PAY ME $300.00!

I want to look better and feel better, and wear a size 8 in jeans… I have a ways to go, but if I reach my goal within the year, Fit Body Boot Camp will be paying for my new wardrobe! See what I am saying about incentives?

Everyday that I am able to show up, I am able to look at people, and have conversations with them. I am learning about their lives; these are the people who make up my community both in and out of the gym. They are people who come from all walks of life. For me, this is an incentive. There is a sense of trust, that if you can jump around and jiggle together, then you might as well learn the name of the people next to you. You start to see who is who, and when you interact in the online accountibility group, you find a little family of people who all struggle at times, but also have triumphs. Here is where you can find 24 hour support from a community of people commited to bettering their own lives and assisting others in their desire to be better as well.

Photo Courtesy of Jaimel Blajszczak
Photo Courtesy of Jaimel Blajszczak

Part of the sponsored accountibility is the personal responciblity to record a food log, and hand it in. There is also a sign in sheet that one must remember to sign everyday. You must weigh in at least twice a month. All of these things are being recorded by the Trainers, and being noted in your personal file. The reason is to show progress, and trigger point what may be stunting progress. It’s also being used as part of an incentive program called “Fitty Club.”

Fitty Club is exlusive and invite only. It will include a night out for dinner with all the trainers and winners, and their families. It will Include awards, and prizes! Yes, prizes…

For the last Six Week Challenge, the Fitty Club met up on a Thursday evening at Two Doors Down, a local eatery with some great options for those who are eating clean. (The Tuna Wrap or Salad seemed to be most popular with the Club members.)

There was a lot of laughter and jovial conversation, as Challenge Winners were able to sit across from one another and talk over their meal; a pleasant change from huffing and puffing, red-faced and focused during Boot Camp.

After the meal was finished Owner Sara Goossen casually called up the winners to recieve their awards.

1st Place was taken by Amy Porter with 12.89% overall change, which took into account weight, measurements and body fat. She was awarded an Ipad mini and a $50 gift card for Itunes! She was plesantly surprised by her gift.

Amy Porter with her Big Win Grin and a snazzy Ipod mini with $50 gift card.
Amy Porter with her Big Win Grin and a snazzy Ipod mini with $50 gift card.

2nd Place went to Michelle Heinen with 10.26% overall change, and she won $200. I know right?!?!

2nd place winner, Michelle Heinen with Sara Goossen. Pictures courtesy of Monica Yarborough
2nd place winner, Michelle Heinen with Sara Goossen. Pictures courtesy of Monica Yarborough

3rd Place was hard earned by Courtney Tatum with 9.54% overall change, she won 1/2 off her next month.

3rd place Winner, Courtney Tatum stoked with her win!
3rd place Winner, Courtney Tatum stoked with her win!

Does your gym do anything like that for you? Probably not. Like I said, Fit Body Boot Camp has great incentives. If this sounds like something you could use in your desire to live a healthier life, give Fit Body Boot Camp-Cheyenne a visit on Facebook or at fitbodybootcamp.com/cheyennefitnessbootcamp/.

*Thank you to Monica Yarborough and Jaimel Blajszczak for their photo contributions to this article!

Fit Body Boot Camp~ Week 9- Meet the Administration, Tristin

One of the best byproducts of attending Boot Camp, is the people you will meet, and the stories that you will hear in regard to individual fitness journeys. It takes courage to step out of an unhealthy comfort zone and into a whole new arena of health and wellness. It can be an intimidating thought, of jumping around in a class, sweating and jiggling all over the place in front of strangers.

Knowing that each member and leader started somewhere, brings a common bond and a common mission.

The great thing about boot camp is that it is the great equalizer amoungst it’s members. No matter what journey transpired that brought each member through the door, and no matter how long they have attended, it is a challenge to every level of fitness.

There is a good chance that if you contact Fit Body Boot Camp-Cheyenne, that you will talk to the friendly and effervescent Tristin Williams. You will recognize her at the gym by her lusterious red mane, her love of tye dye and her beast mode passion for lifing extraordinarily heavy weights. Tristin isn’t your average admin, and her fitness journey is a testament to her determination.

Summer 2013
Summer 2013
Tristin Currently
February 2015

STATS

NAME: Tristin Williams

AGE: 34

HEIGHT: 5’0″

WEIGHT: 182lbs (starting weight 227lbs)

STARTING & CURRENT MEASUREMENTS:

ARMS– 15.5″ / 12.5″

CHEST– 50″ / 42″

WAIST-47.5″ / 36.5″

HIPS-52.25″/ 45

THIGH- 27″ / 25.25″

BODY FAT– 47% / 36.5%

FAVORITE EXERCISES– SQUATS (max 250)

DEADLIFTS (max 265)

BENCH PRESS (max 200)

Tristin Deadlift

Tristin has a unique story, on how she came to Fit Body Boot Camp, and if you were to superficially judge her, you may think that she is unhealthy. Tristin isn’t tall, standing at only 5 foot; and her body is apple shaped. Often times she can be seen wearing a hoodie, so it is sort of hard to imagine what she is packing under there. She may not have the mainstream media’s ideal body shape, but she has had two beautiful children and can probably dead lift the crap out of your average fitness buff.

I wanted to talk to Tristin and find out her fitness background, and her goals going forward…

May I have the pleasure to introduce you to Tristin Williams, Administrative Assistant at Fit Body Boot camp- Wearer of The TyeDye and Dominator of Heavy Lifting-

Me: So Tristin, tell me about your fitness past.

Tristin: Well my Mom, was a power lifter and a body builder, she held two State Records for years and my Dad was her trainer. So I grew up in the gym, in the daycare (which I despies to this day.) My mom would have power lifting meets, so she was always on the (restrictive) diets, and so they felt bad, and let me eat other things… Because they knew, “what kid wants to eat chicken and broccoli, every night?” So, they would let me eat unhealthy things, like Spaggeti-Ohs. Plus, I am an only child, and I am kind of spoiled. (laughter) Just, putting that out there… So they would ask me, “What do you want?” and I would say “Spaghetti-Ohs.” I LOVED Spaghetti-Ohs.

Tristin went on to explain that the summer between her 4th and 5th grades, she stayed with a cousin. Their collective summer mission was to beat Super Mario 3, which led to a stagnant summer of sitting on the couch, indoors, playing the beloved video game.

Tristin: So we just sat inside, obsessed with the Nintendo and eating chips. All Summer, doing nothing but playing video games.

I have always been “stocky”, I guess you would call it, but that is when I really gained weight. And then it just, kind of got worse.

Me: Oh, that has got to be one of the worst times to gain weight, just as your body is sort of kicking into hormones.

Tristin: So I gained weight, and between 7th and 8th grade, I worked out with my mom and we would go over to what is now Gold’s Gym, and I lost quite a bit of weight, and I maintained that for years. I was a size 9 for years, until I had (my first born) Isaac.

Tristin was able to maintain her weight from 9th grade , despite dropping her work outs; however as she became more social, one thing led to another, and she found herself gaining 60 lbs of pregnancy weight.

Tristin: Chocolate milk, was THE THING during that pregnancy. I was drinking a gallon of it a day. I was in a terribly abusive relationship , so I didn’t have the desire to self love, or to go do anything about the weight that I had gained. I was just misrable for a while; and then I got out of that relationship and just still felt I needed to lose this weight so somebody will find me attractive, ya know?

So for may be a year I lost some weight, I am not sure how much, maybe 15 or 20 lbs. And then (May 2006) I met my husband, and (laughter) we met each other and got married after about three months. And our plan was, to have a year or so to ourselves and then have a baby… well… that didn’t happen. We were married on September 12, 2006, and found out a week later that I was pregnant. (lots of laughter) My family and such thinks we just got married because of that, but it wasn’t.

So then I had Jaylenne, and I only gained 30 lbs with her, but I found out I have Gestational Diabetes, so I really watched what I ate, and cut out all the sugar and all of that. And so I lost most of all that weight, but I was still around 200 lbs at that time. I am only five foot, so 200 lbs is still, uh, not lookin’ pretty good on a five foot person.

The first six years of Jaylennes’ life, I was comfortable in my relationship; Rod loved me the way I was, and I am like “I’m fine.” I was drinking 44oz of Mountain Dew a day.

Me: Complacent comfort?

Tristin: Hmm mmm, yeah, I was eating fried food constantly, you know, fast food and all of that. Which I think my highest was around 230. The day I came and weighed I was at 227 and I couldn’t breathe. That is one of my goals on my sheet, is to be able to breathe. You could hear me breathing, just sitting here.

Me: Did you smoke cigarettes at the time?

Tristin: I did at the time, yeah. I smoked for 17 years. I was a misrable walking piece of human being, is pretty much what I was. I was happy with my marriage but I hated myself.

Tristin was then introduced to Fit Body Boot Camp, Cheyenne, by her friend Kate. Kate proceeded to share pictures of herself over the months that she had been training at FBBC. Tristin couldn’t help but ask what she was doing to get these results. Kate gave the low down on FBBC, and Tristin sat on the information for about a month, hesitant to call the number.

Tristin: I called and talked to (owner/opperator) Sara (Goossen) and asked things like “Are people going to make fun of me?” I thought of all the questions that a person who is over weight will want to know, like “Is it hard?” Then I came in, 11/9/13 and met up with Sara, and I got my measurements and something just clicked. I came in the next Monday, and I quit drinking soda, and probably haven’t been to a McDonalds since.

Me: Tell me about that first day?

Tristin: I came in kind of cocky because I had worked out before with my parents, and because they were body builders and power lifters, I thought I knew what I was doing. It was a leg day, we had some squats and push ups… the next day I was SO SORE for about a week. When Sara tells people in consultation, that some days going to the bathroom will be difficult, brushing your hair will be difficult, she isn’t kidding. It’s not a lie. I have never been so sore before in my entire life; but I pushed through, and I kept coming and I didn’t miss a day for months. My uncle died, and that day I still came to work out. Some people may use those as excuses not to come in, but I didn’t . I thought, that might be okay for you, but for me, I was like, anthing to not come in is an excuse, and I don’t want to make excuses. I just pushed through the hard times. I had three deaths in my family last year, and I pushed through all of them.

January- August 2014
January- August 2014

Tristin really started to evaluate her path forward after participating in the 12 Week Transformational Challenge, and was deeply inspired by Trainer Ashley Richards.

Tristin: I really wanted to pay it forward, and become a trainer. I am not a trainer, yet, but when the Admin job became open, it was perfect because I had worked as an Administrative Assistant for years. It was scary, I went from a full time job to part time. I took the risk, but I knew I was going to be helping people, and pay it forward, and eventually I will get my training certificate.

I am content where I am at right now.

My passion is powerlifting. I love to lift heavy shit! My mom is my hero, and inspiration for that. She is tiny, she is about five foot, and when she set her record she was 118 lbs.; her dead lifting record is 300. I do want to compete at least once. I love to max out, I love to see where I am at and how I am performing.

Me: Has this been benefical to your relationship?

Tristin: Oh yeah, my husband has been doing it with me since May or June 2014 and he has lost 35 lbs. I feel better about myself, he has always been great about telling me I am beautiful and that he loves me, but I love myself now, and when he says something like that, I can, more than half way believe it. Now I could see how he could say it, where as before… Yeah, it has been really good for our relationship.

Tristin takes a moment to attest to the words on one of the gym’s T-shirts which says “Fit Sex is Better than Fat Sex.” “It’s true!” She says pointing at where the shirts hang. “I can attest first hand to this.”

I ask what her biggest struggle is, and like most people who have made huge dietary changes in tandem with reaching their physical goals, she says “food.”

Tristin: I love me some chocolate! I thought it was going to be the soda, because I was drinking at least one huge 44oz of soda a day. At LEAST, one… I don’t miss soda. I don’t eat fast food anymore, except Subway, because I can control what goes on it. No burger joints, no fried foods. I gave away my fryer; I was frying chicken at least once a week; deep fried shrimp and fries. I kept the fryer for a while because my family was not on board with the healthy eating and one day I just decided to throw out the oil and give it away.

Me: What do you think your greatest advancements have been?

Tristin: Mentally, I would say it’s that I love myself now. Am I totally where I want to be? No, but I am over halfway to the goal of where I want to be. I don’t really focus on the scale because it really hasn’t moved much since September, but my pants sizes have gone down. I was in a 22 to 24 (size) pant and I am wearing an 11 now.

Me: Are you still smoking?

Tristin: My last cigarrette was June 8th last year, and then I started vaping. My thought process is that at a year, which will be this June 8th,  I can slowly start giving up the vape. I am proud of myself because every other time I have tried to give up cigarettes, I couldn’t. I know it’s terrible. And I know that the vaping may not be much better, but I smoked for 17 years, and now I feel better. It’s definitely not 100 times better, but it is better than a cigarette. And I have these girls here to keep on me, and tell me to get off of it and I love them for it. I have had people on me (in my family) about it (smoking) for years. And one day I just decided I was sick of it. I hated the smell. But I am a firm believer that I had to decide that for myself. No one could make me do it.

November 2014
November 2014

Great advice, from a woman who has had some pretty deep lows and heavy burdens in her life.

You see, Fit Body Boot Camp is such a great enviroment because it works not only as a support system, but also like a family. Every one realizes that by coming to the table, they each bring their short comings; but they also bring their strengths. And those strengths are used to build each other up, not tear each other down.

Tristin, came to FBBC scared that she would be rediculed and shunned for her short comings and the past of mistreating herself and her body; instead she was welcomed with open arms, and she wouldn’t be the woman she is today, with out it.

Fit Body Boot Camp is so inspiring to it’s members, that it isn’t strange that they would be catalyzed to pay it forward and to assist others in feeling better; because feeling better has a holistic impact on a human. Imagine the state of paralysis an individual feels when they hate their body, and feel shameful about being in public. All of that mental/ emotional energy being consumed by fear.

However, erase that fear?

Allieviate the problem and the body, mind and soul get their energy back to focus on the bigger picture; the example we set for our children and their future impact on the world.

If you would like to make a change, a shift, or a transformation in your life, and you are ready to take a risk for the sake of your health, give Tristin Williams a call at (307)421-7387 or check out their FaceBook Page Here, or their website at http://www.fitbodybootcamp.com/cheyennefitnessbootcamp/. Help yourself by helping us reach our goal of impacting the lives of (at least) 5000 Cheyenne Residents with health and physical fitness.

Fit Body Boot Camp~ Week 8- Meet your Trainer, Ashley

The consistency and energy of our trainers at FBBC Cheyenne, is one of the reasons Fitters truely enjoy, and look forward to the grueling half hour we spend getting our asses in shape. One of the biggest draw backs of going to any old gym, is the lack of personality and connection one feels when going to work out. Out of shape gym newbies, can feel put off by the need to self motivate in a guideless envioronment. There is also a higher risk of injury for newbies who may not be educated on how the equipment should be properly handled.

Fit Body and it’s Trainers are aware of these issues, and when you step through the doors of their gym, you will immediately notice a difference between a “normal” gym, and boot camp. Firstly, FBBC, is primarily women! Yes! Women of all shapes, sizes and ages, socioeconomic back grounds and cultural blending. Secondly, men do boot camp too! Not as many as you see at a “normal” gym, and in fact, most of them are married to another boot camper, so there is never that letcherous feeling you may get at other gyms, with uncomfortable stares, and inappropriate comments.

Today, I was able to sit down and talk with Ashley Richards, one of the fantastic trainers at FBBC Cheyenne.

Ashley is like a contained ball of fire. At first, she can be quite unassuming at how much energy flies out of her when the class get’s going. I talked for a while with her about her fitness journey leading up to being a Fit Body Boot Camp trainer… Let me have the pleasure of introducing her to you; WORLD meet Ashley Richards!

STATS:

Name : Ashley Richards

Age: 29

Current measurements : Arms- 11 1/2 in.

Chest- 32 in

Waist- 26 1/2 in

Hips- 37 in

Thigh- 22 1/4 in

Total Body Fat- 19.8%

Height: 5’5″

Weight: 140 lbs

Weight at peak of unhealthy lifestyle : approx. 165lbs

Favorite Exercise: Dead Lifts, and Push Ups

Max-Out on Deadlift: 215 lbs (!!!!)

Ashley-May 2014
Ashley-May 2014

I don’t know about you, but when I look at Ashley, I see a strong, well porportioned woman, a woman who can easily exicute all exercises with a sense of finesse and ease. She makes everything look effortless; and for her, it is funny to think that just 7 or 8 years ago, she never would have dreamed of being a fitness trainer.

Ashley is a Cheyenne, Wyoming native and you may recognize her face from graduating from East High School. As a child, she participated in intermural sports, and she enjoyed the games of basket ball and volley ball. She even gave track a try, only to realize running is the worst sport out there.

When I asked Ashley about her diet growing up, she recollects that is wasn’t healthy; which plays heavily in to her mentality and current life style in tandem with her larger goals as a trainer. By the time Ashley had entered high school, she gave up sports, primarily due to the rather short shorts and revealing uniforms required by female High School sports participants. It would be almost a decade before Ashley’s attention would turn to physical fitness.

Anyone who has grown up in Cheyenne, will profess that there is little to do outside of school activities for the youth. Ashley was no exception, and since she was disinterested in school sponsored sports, she was on her own to find entertainment and fun. She readily admits to standard bored teenage behavior; parties, and lots of alcohol.

Ashley-July 2014
Ashley-July 2014

Ashley: I am pretty lucky. I probably should have died more than once from bad decisions.

Upon retrospect, she is thankful to be alive today, and fully conscious of some of her youthful, selfish decision making. Ashley realizes that she wouldn’t be where she is today, with out some of those mistakes.

Flash foward to around 2008. Ashley meets the man of her dreams, who happens to also be a former State Wrestler, football player and currently certified gym rat. Billy grew up in Hulett, Wyoming, and didn’t leave his athletesism behind after graduation. So, like any strange new date and the way relationships go, Billy took Ashley to the gym to work out with him.

Me: So what did you think of the gym, when he took you to work out?

Ashley: I was like, “why are you doing this? What is the point?”

This would be the beginning of two love affairs, one that would lead to marriage, and the other, a complete life style over haul.

Ashley: I started taking classes like Zumba, and Hot Yoga, a few times, but I didn’t like them; so I quit, and tried something else. I was going to a women’s gym, and I had the same mentalities as most people who start working out, ” I’m working out, I can eat whatever I want.”

Ashley- December 2014
Ashley- December 2014

Me: So was there any focus or teaching about nutrition at the women’s gym?

Ashley: No. Not unless you paid for a personal trainer. I later found out that the trainer at (the womens) gym, had only gone through, like an 8 hour weekend training certification in Colorado over a weekend. That disturbed me.

Me: So how did you come to Fit Body?

Ashley: I saw it on Facebook, and I was working for the County, and one of the girls I worked with was also interested in checking it out. We came to a class during lunch, and I the first day I tried it I freakin’ loved it. I freakin’ loved it! So I signed up. But my sincere fitness journey, didn’t start until about a year and a half ago.

Ashley started training part time, while holding down three other jobs. She credits Owner and Operator of Fit Body Boot Camp, Cheyenne, Sara Goossen, to be her biggest inspiration and influence.

Ashely: I learn from Sara, I watch Sara, I grow from Sara. She is the reason I do, what I do. Had it not been for her, I wouldn’t be where I am at.

Ashley-January 2015
Ashley-January 2015

With Ashley’s new found determination, she jumped head first into getting her certifications to train. She is currently certified through the International Sports Science Association; the Center of Health and Fitness. Ashley has studied nutrition and training, while keeping up with her continuing education credits and is working on becoming versed in Strength Training for Kids.

Me: Where would you like to see this (training) go?

Ashley: I want to see kids get healthier. I hate seeing obese kids. I think kids deserve a chance, ya know? I grew up, eating crap; I grew up not knowing anything about working out. I played sports, but it wasn’t teaching me anything I would take with me.

Me: So what is your vision?

Ashley: I just want more classes. I want it to be something that is “us” at Fitbody. I don’t want to take it out on my own. And why? Because I feel almost like I owe the payback. I want to pay it forward. I feel like, if we can do it through Fit Body, then it’s more like “Fit Families;” Mom’s and Dad’s and kids, you know, that would just be better… becoming something ‘more’ than we already are, and incorporate what we already have into something bigger.

Me: So like a 4:30 kids class upstairs, that would be cool.

Ashley: Yeah, something like that, or just to start out, a summer program. As it grows we would have to grow with it, but to start from there, we (would do the summer program and) see where it goes.

No interview about fitness would be complete with out hearing about the struggles a person faces in making such a drastic life style change; especially when the person is interested in helping others change their lives as well. Empathy and comisseration are part of the job, and Ashley is no stranger to personal struggle.

Me: So what would you say, has been your biggest struggle in this journey?

Ashley: The goddamn eating! (laughter)

Me: Keeping up with your nutrition?

Ashley: Yes! Like I tell everybody, our bodies are our grown up science fair project. And we all work so different. What may work for me, isn’t going to work for everybody. What works for you, may not work for me. That has been my biggest struggle, figuring out how my body wants to be fed, not the way some one else wants to feed my body.

Me: Are you finding balance with that?

Ashley: Yes. I piece together my program from all the things I have tried, and what has worked for me.

Me: Where do you feel your greatest advances have come through this.

Ashley: My biggest advance, is that even on a bad day I love myself more now, than I ever have. I have been through a lot of stuff in my childhood, as has everyone. It’s the love for myself. I couldn’t be happier. Of course there are those things you nit pick about yourself, but I think at some point, it is better to embrace what you have, and love what you have been given. To Love YOURSELF! If you don’t love yourself, how are you going to love anyone else? Another struggle I have is practicing what I preach. We preach so much as trainers, sometimes we forget to practice what we preach. Who are we to give advice if we can’t take our own advice.

Ashley- February 2015
Ashley- February 2015

Though Ashley has only been a trainer for a relatively short time, she is obviously dedicated to it. She has had to make some comprimises and adjustments to her life, to embody this as not only a life style, but a carreer path; and she isn’t looking back. Her desire to impact families in this community is inspiring, and I wish her well with the task of building interest and participation.

If you attend Fit Body Boot Camp in Cheyenne, and/or you have kids, make sure to express interest in seeing a summer kids program. The more interest shown, the more potential of getting the program up and running, sooner than later.

If you don’t attend Fit Body Boot Camp- Cheyenne, but you would like to see what we do here; contact Sara Goossen or Tristen Williams at (307) 421-7387, or on FaceBook at Fit Body Boot Camp Cheyenne. Set up a consult, come do a class, and make that life style change you have been thinking about.

If you would like to read more about my first hand experience with Fit Body, you can check out my past blogs here.

Fit Body Boot Camp~ Your body, Love it or Leave it

Perhaps you feel how many people feel. Fitness is daunting. It can be hard to figure out where to start. Maybe you get bored with walking, and running just isn’t a possibility right now. Perhaps you watch entertainment, and see ads online, wishing you looked like the models and actors that grace our screens and pages. Perhaps you feel ashamed of your body, and have become a bit of a hermit; unwilling to show yourself in public. Perhaps you feel incredibly alone in your struggle.

We live in a society where media is saturated with unrealistic images, photoshop, and cosmetic body augmentation; sometimes it is hard to accept the natural part of having a biological system that does not conform to the examples of what we admire. And as we know that we can be our own worst critic, sometimes it is hard taking that first step into redefinition.

Fitness advertisements are unavoidable, as health and fitness have themselves become big business. Where does a newbie start?

Sit down in a quiet place and assess your goals. What can you do, to make your transition into fitness as comfortable and engaging as possible?

First, figure out what you would like your body to be able to do. Maybe to start out, you would like to be able to do a full push up, or to be able to stretch far enough to touch your toes. It doesn’t matter how small the goal may seem, when our bodies are out of shape, it takes consistent hard work to adapt and overcome.

Figure out what you need to do, to achieve that goal. How many days a week are you willing to commit to reaching your goal? As our bodies age, our metabolism slows down; making it harder to shed unwanted pounds. Bad nutrition can aid in the bodies struggle to feel good. Be honest with yourself and what you are willing to give to reach your goal.

Do your research of gyms and classes in your area. Do you like to dance? Are you curious about lifting weights? If you are completely new to fitness, find a couple of enticing options and commit to going to a class or consulting with a personal trainer to see how you can reach your fitness goals with out injury. In this day and age, there is something for everyone. If you find you get bored easily, switch things up often to keep yourself challenged and motivated.

Find an accountability group, and become accountable to yourself. This key move can assist those of us who find it hard to keep up our own motivation. It is a great way to feel involved with a group of like minded/ similarly goaled individuals. Accountability groups can have all skill levels, and the more skilled members can impart some very important insights into the fitness journey. It can be very motivating to talk to people who have triumphed over the same struggles you may be having in your current journey. The support and encouragement of accountability can be a life saver, especially when you feel down and out or like giving up.

Reframe your attitudes toward exercise. Instead of viewing fitness as a burden or a pain in the ass; look at it as a gift to yourself. Taking steps toward your health can help prevent future illness, and each and every one of us deserves a healthy existence.

Get your family and friends involved. Talk to your family and friends about their fitness goals. Make an effort to support each other by participating in activities that encourage team work. Get involved in community events that foster Health and Wellness. Get a team together and run/walk a 5k.

Push yourself a little further everyday. Time seems to be flying by so quickly, and it can feel like there just isn’t enough time in the day to fit everything in. True as it may be, it is imperative to keep the body active, to keep from later atrophy. Keep with it, your body five years in the future, will thank you. As little as 30 minutes a day of high intensity interval training can boost your metabolism for 28 hours after a work out; and that 30 minute work out CAN be the most rewarding part of your day.

Believe in yourself! Make your health a priority. If you have children, they are watching you. The example you set for yourself can have a huge impact on their future, and the future of your grand children. Encourage yourself and your family into health.

Fit Body Boot Camp: Week Two, Day Two (What if I am the only one?)

It’s only week two.  It is only day two.

And then the paranoia sets in…

Laying in bed, feeling the soreness in my muscles; my brain wanders, unattended to dark recesses of fear.

“What if nothing changes, with all this work?”

“What if I am the only one; who loses nothing, and still can’t do a full modified push up, after 6 weeks?”

“What if this program has the opposite intended effect on my body… and I look worse at the end of 6 weeks.”

All these “What if’s” rattling around in my brain.

Do you have them too?

Logically, it can’t get worse.  My muscles are sore, that is a sign of progress; but it is a sign, that is at times, easily ignored.

Our brains are amazing muscles.  Sometimes we flex it in counterproductive ways, like excessive worry, and unfounded suspicion.

Our brains want to keep us safe from pain, which can translate into it creating elaborate, and highly unlikely situations; which can be emotionally warping.  Wrapping us up in it’s fantasy, it is easy to get carried away with the self and “worst case scenario” syndrome.

As I lay in bed, frightfully imagining that in six weeks, I will be exactly the same; I have to force my logical mind into action.  I need my common sense to over ride my unfounded fears.

Everyday is a new one, and some are more mentally taxing than others.

For this reason, it is great to have friends or accountability partners.  People who are empathetic, and supportive, when the mind feels weak, and the top of the mountain is out of view.   How many of us just quit something because we felt alone and unsupported in our pursuit?  The diet that didn’t last a week, or the early morning walks that never continued after the first few?  Quitting as quickly as we started because of how lonely the journey seems. In the beginning of every new change, there are feelings of anxiety and excitement, but those feelings quickly change into struggle as one attempts to keep their own motivation high.

The mental downside of any new program, is how to keep your self involved with the desire to show up and do the work.  We want to see and experience results quickly in order to KNOW with out a doubt, that it is working.  The beginning is hard because you are basically breaking yourself down on  several levels, and it is painful, not just physically, but mentally as well. We learned during week one that there are a plethora of excuses to stop, and only one REAL reason to continue.

If you are anything like me, you may need help redirecting those thoughts back to the One Real Reason.  You may need to be reminded, All is not in Vain.

I encourage you to reach out when you feel like you may be the only one who feels like they aren’t going anywhere, fast enough.  You are not alone.  Be gentle with yourself; remind yourself that you are worth the risk, and only You can decide and work from that truth.

Think about it as systematically breaking down an old program that no longer suits you. Think of it as adopting a new philosophy and work ethic.  Think of it as a personal Spring Cleaning; sweeping out the old cob webs, for a new and cleaner You.

When you feel too down and out to keep going, know that you have been sweating out your old excuses, purging the self deprecation from each muscle fiber; you are sculpting the You, You want to see and be.  Know you are not alone;  I want You to be the best You can be for You, and You want the same for me.  We know, we will be better for it.

Keep going , You’ve got this.