Before and After: June to September

DISCLAIMER:
I don't do this to be skinny....
I do this to be fit and healthy.

In May at about 135 pounds

In January at about 153 pounds.

After our beach vacation in May, I was 137 pounds and - more than anything - wanted to lose some body fat and build some noticeable muscle.    I had been boxing at Title and lifting at the Y since January, doing two workouts a day 3-4 days a week.  But I had stopped seeing any progress and the scale seemed stuck.  I was beyond frustrated.

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.