I don't do this to be skinny....
I do this to be fit and healthy.
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| In May at about 135 pounds |
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| In January at about 153 pounds. |
I was at the Y on a Saturday morning in early June when I ran into *Miko Longanecker. I first met Miko years ago through a mutual friend and had always admired her amazing physique. I had not seen her in some time, so I was surprised when I saw her in a Y staff shirt that said "Personal Trainer". A few days later I was signed up and ready to get started.
The before and after pics, as well as my measurements are below.
Notes:
*Miko and I met 24 times between June 10 and September 11.
*I was diagnosed with a shoulder impingement and tendonitis in my rotator cuff in June - a problem that I had been ignoring for about 9 months. In an attempt to heal my shoulder, the doctor ordered me off boxing and weight lifting for a month - which was basically all of July. Miko and I continued to work together twice a week, concentrating on heavy lower body lifting and avoided all upper body training for almost 6 weeks.
*Miko and I met twice a week, but I did cardio (usually interval training on the Stairmaster) 2-3 times a week as well. I gave up boxing in July.
*My shoulder still hurts - some times more than others. I think boxing aggravated it so I have continued to get my cardio in at the Y on the Stairmaster or Treadmill.
*I cleaned up my diet, cutting out most simple carbs, sugar and alcohol. I used a food log that I gave to Miko to review when we first started, but once I got into a rhythm, I was basically eating the same things every day - which was mostly small meals of protein and fibrous carbs with some fruit thrown in.
*I limited my alcohol to only 1-3 drinks per week. Because of the sugar, I gave up wine and sangria, and instead drank a silver rum mixed with club soda and a squeeze of lime in order to limit the calories to only 60 per drink.
*I cheated on the diet part at times, but not often and I tried to keep the damage to a minimum. When I fell off the wagon, I got immediately back on.
Left - June 2013
Right - September 2013
Lost boob...but starting to see some abs.
Less back fluff and cellulite.
Even with a month of not being able to work my upper body, the loss of body fat is
obvious in my upper arm where my delt is starting to show.
Want a butt lift?? Do squats. Seriously.
MEASUREMENTS (in inches):
June September
Neck: 12.5 Neck: 11 Loss: 1.5
Shoulders: 39 Shoulders: 38.75 Loss: .25
Chest: 34.5 Chest: 33.5 Loss: 1.0
Arm: 12 Arm: 11 Loss: 1.0 (x2)
Upper Abdomen: 29.75 Upper Abdomen: 28 Loss: 1.75
Waist: 32.25 Waist: 29.5 Loss: 2.75
Hips: 38.75 Hips: 37.5 Loss: 1.25
Thigh: 22.75 Thigh: 21.5 Loss: 1.25(x2)
Calf: 12.75 Calf: 12.5 Loss: .25(x2)
TOTAL INCHES LOST: 13.5
WEIGHT (in pounds):
June September
137 128
TOTAL POUNDS LOST: 9
BODY FAT(%):
June September
24% 21%
TOTAL BODY FAT LOST: 3%
*Miko Longanecker is a personal trainer at the Campo YMCA located at 3414 Culbreath Rd, Valrico, FL 33596. Their number is (813) 684-1371. If you want to see major changes in a short amount of time - and you aren't afraid to sweat - call and make an appointment to see her. Like right now.
