A few weeks ago on one of my weekend round ups, I linked to a CNN article about a woman called Karen Daniel and her journey to a better and healthier life. To my surprise, I got an email yesterday from her trainer giving me some more information. With his permission, I am printing that information here:
When I first saw Karen Daniel, I knew I was looking at a woman in trouble. At 375 pounds, she took a giant step by entering my fitness center. There I was, face to face with one of the biggest challenges of my life’s work. Her eyes told me that she was desperately serious in her quest for help. She wasn’t just looking, and when she showed up at my front door, I recognized her decision process.
Karen came to purchase an exercise devise. It was a good start, but it alone would not be sufficient to tackle her problem. I expressed to Karen that I could help her, gave her some literature and tried to convey to her that I was sincere. Not too long after, my telephone rang, and it was Karen. She asked if I remembered her, (how could I ever forget her) and asked if I would I be interested in training her. At that moment, our journey began.
First, I conveyed to Karen that this had to be a long term program. If she was looking for quick results, I was not it. If I learned anything in my 33 years of training, enduring results take time, dedication and commitment. In order to effect cellular and behavioral changes, it takes months and years, not days and weeks.
When Karen agreed to pay for one year of trainings up front, I knew I had a willing and committed partner. This was “key” to her success. Over the next two years, Karen shed over 175 pounds without surgery or drugs. She learned the earned value of every pound as she lost the weight. She committed herself early and stayed committed.
To rescue Karen from her plight, I engaged a triple pronged attack: Exercise, behavior and diet. When I train someone, I have a captive audience. In Karen’s case, three hours a week, so she had no choice but to listen and learn.
Exercise: In the chain of diet and exercise, exercise is by far the strongest link. Weight resistance exercise triggers physiological changes within the body without the intervention of drugs. Weight resistance exercise burns calories above and beyond normal movement and develops muscle, which burn calories even in a state of rest. If you could take all of the benefits of weight resistance exercise and put them in a pill, you would have the wonder drug of the millennium.
I practice high intensity weight resistance exercise. When muscles are contracting through their full range of motion against an overload of resistance provided by free weights and machines, they become stressed to temporary exhaustion, or muscle failure.
During the post exercise period (usually 48 hours) the muscle tissue adapts to the stress of the exercise, bouncing back stronger. During the workout, the muscles accomplish real work. As we learned in physics, anytime there is work, there must be an energy supply. In this case it is the stored energy in the fat cell system. One pound of body fat equals 3500 calories of energy.
I train Karen in a high intensity setting, with five second rest periods in-between repetitions and sets. This keeps the cardio-vascular, aerobic, benefiting the heart and lungs and promoting endurance and stamina. Regular cardio-vascular exercise is also an important component of Karen’s fitness regime. Before every workout and on her “off” days, you can find Karen on the treadmill or stair machine.
In the beginning, Karen could not fit in my machines. She was completely de~conditioned. We started by sitting in a chair. I used hand pressure to provide resistance at first. We graduated to free weights and machines when she could fit into them. Each new exercise was a cause for celebration. I constantly moved the goal post. She always accepted the challenge and fought back tears and real pain. I was tough on her, because I was saving her life.
Behavior. Busy with family and a business, Karen developed a pattern of putting herself last, accept for food. Karen had slipped into a canyon of influence and bad behavior that was killing her. She had learned to dispatch her children to perform tasks that she had gradually become unable to do for herself. “Get me this, go get me that” was her constant command.
When Karen began to progress, she was surprised to find resistance from some who were closest, who had controlled her because of her obesity. Often, those on the road to fitness find saboteurs among family and friends.
We explored where her relationship with food went wrong. We learned to put food into perspective and made strategies for her to lead. Instead of being on the outside looking in, Karen put herself into the picture and now participates in fitness-action packed recreational activities, much to the joy of her family. Karen learned to put herself first.
Diet: When I met Karen, I collected “stats” including weight (she weighed more than the scale could measure), percentage of body fat (over 50%), measurements (my measuring tape was too short to measure her hips), resting heart rate and blood pressure. I computed Karen’s caloric maintenance level and determined a sensible caloric defect to establish a new daily caloric intake goal, a critical number.
We had to strictly enforce her total number of calories taken in every day with accountability. Karen wrote down everything she ate, and researched its caloric value. She knew for sure if she was compliant.
We sorted out different types of food. She went on a strict 70% lean protein and 30% low glycemic carbohydrate mix. Karen learned to cook her own food whenever possible, eating a wide verity of fresh, natural food as close to the fresh natural state as possible. If she cooked it, she knew what was in it, and what was in her. Karen learned that the human body has thousands of years of compatibility with fresh, natural whole foods and anytime you deviate from this, you are asking for trouble. Karen now has nutrition down to a science.
Karen has taught me that achieving fitness is possible for anyone. As a trainer, I never know who will stay committed. I learned not to be judgmental about candidates for fitness. Karen has proven to be the biggest surprise. After working with Karen, I know that anyone can do this. There are no excuses. Karen’s story is a powerful inspiration. Karen’s success has brought joy to my heart and re-inspired my passion for my life’s work. Thank you Karen!
Bill Crawford
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Bill Crawford has been a professional fitness trainer since 1977, when he opened his first gym in Los Angeles , California as a pioneer in the fitness boom. He is certified for Musculoskeletal Evaluation and Rehabilitation by the University of Florida.
Today Bill teaches fitness and trains his clients on state-of-the-art Nautilus and MedX equipment pioneered by his longtime friend and colleague, the late Arthur Jones. In fact, Bill’s techniques and exercise philosophies were even endorsed by Arthur Jones.
Crawford owns Basic Training in Scottsdale , Arizona where his clients enjoy his dedication to personal service, state-of-the-art equipment, knowledge and motivational skills at his exclusive fitness center. Crawford’s fitness stories have been featured on CNN, Fox News and countless newspaper and magazine articles across the country. Crawford can be contacted at: iamfitness@aol.com
