Baby Steps. . .

Are the pounds coming off slowly, but too slow?

Weight loss is a process of baby steps towards a greater goal. The end results are better health, more energy, and feeling better. Physical fitness is a key part of weight loss. That means exercise, and burning calories.

My fitness path is one filled with starts and stops and changes. I started as an athlete as a kid. Then, I moved into coaching, teaching, and finally becoming a certified fitness instructor. It was easy to maintain a healthy weight, and eat right. It was my lifestyle.

Now many years later, I am emerging from a weight struggle. After topping 200 pounds (2008) after an injury that put exercise on-hold, I am finally changing back to the healthy lifestyle. Yes, I’ve lost 20 + pounds since March 3rd (from 191). In part, it’s because I decided that weight loss was the most important thing in my life at this point. I decided that my family was just going to have to accept the change. This is for me! There is no option to fail!

This focus and determination fuels the weight loss, and fitness gains. I started out in February barely averaging 500 steps per day. This is truly horrible! I spent my days working in my home office at the computer, and struggling through the day.

Now, I am averaging 5000 to 6000 steps per day. I’ve made these weight loss gains through Shakeology, re-learning how to eat and how much, and increasing my movement. These steps are produced through walking 3 to 5 miles every other day. I find my body needs to rest a day in-between workouts.

In addition to walking, I’m stretching. Stretching is that part of the exercise routine that helps prevent injuries. I’ve built it into my life. I stretch my legs whenever they start feeling tight. It’s easy to do, even in line at the grocery store. . .

I’ve begun to add weight training into the routine. I haven’t added weight yet, and am using my own body weight to accomplish my goals. I should be able to add additional weights in the next 2 to 3 weeks. I LOVE weight training! It is one of the quickest ways to tone up.

These are all processes that can be used by anyone to attain their weight loss goals. The biggest component is to listen to your body, and progress in small measurable increments.

Challenge to Those Who Accept. . .Write down your goals, and visualize successful completion. Decide how important these goals are in your life. Then, proceed. . .

To Wellness for All. . .Karen

Fitness & Wellness Coach

Fitness After a Life Changing Injury


Can you come back to fitness from a life changing injury?


I am an example. I fell down a flight of stairs while carrying my young son. I caught myself if the right side of my body, and still have intermittent pain in my foot, knee, hip, shoulder, and elbow. I suffered soft tissue injuries. Also, I think I did have a green fracture in my lower leg, though it was never diagnosed. It’s been 15 years since the fall.

It stopped my fitness activities. I could barely walk without pain. It was hard. I weighed 147 pounds. Today, I’m at 173 (down from 191).

It requires a lot of patience, and listening to your body. I decided on walking. I started with about a mile 2 months ago. I’ve worked my way up to 3.5 miles. Yes, I do have some pain. It is in my muscles. They are adjusting to the new demands of walking for exercise. In addition, I stretch daily. This helps me from re-injuring the affected areas of my body.

The trick is to start small. It is more important to be successful, and not further injure your body. It is also good to check with your doctor to make sure your body is ready for the exercise. She/he may have ideas for where to start.

An option is to contact a personal trainer to help develop an appropriate program designed to take into account your injury. Make sure the professional you use is certified, and knows how to work with your limitations.

Challenge for Those Who Accept. . .Think about what you would like to accomplish with your fitness goals. Talk to your doctor. Implement appropriate activities.

To Wellness for All. . .Karen

Note: Never accept a response from anyone that tells you to just get over it, and workout. Re-injuring an injure could put off your recovery, and create a life-long injury.