Amy Krumrey - Athlete Spotlight

To be honest, I had a hard time knowing where to start in describing my client Amy and all of her accomplishments. She is a genuinely nice person, a great mom, and one of the hardest-working, determined people you will ever meet. I feel so lucky she not only chose me to help her with her strength and conditioning to compliment her running, but has continued to be one of my most consistent clients over the last two years.

Amy is well known in the Cherokee County School District community as she has served in every PTA role that exists at Sixes Elementary and Woodstock High School. She currently serves as PTA President at WHS. She is also a mother of five children ranging in age from 2 to 25!!

What many people may not know however, is that Amy is also an avid and accomplished runner. Amy is very outgoing, but she has a calm, thoughtful energy. I have a hard time picturing her ever losing her temper or raising her voice, which seems unfathomable to me with 5 kids!

Amy and I knew each other casually as moms with kids in the same schools when she contacted me to learn about training options. Because she was already an accomplished runner I thought she would be a perfect fit for my bi- weekly advanced runner group. The sessions in this group are tailored to the needs of runners and whatever races they have on their calendar. She’s been a ton of fun to train, not just because we do the usual mom commiserating during our sessions, but also because it’s really gratifying to watch her get excited about her strength gains. She agreed to let me feature her in my athlete spotlight and I think you’ll agree she is one impressive person!

Kids & where they are

David - 25 years old - 1st Lieutenant in the US Air Force, lives in NY

Luke - 21 years old - junior at KSU

Jake - 19 years old - sophomore at SCAD in Atlanta

Katy - 15 years old - freshman at Woodstock HS

Sam - 2 years old - lives at home with his parents :)

Races Completed

• March 1992: LA Marathon

• October 2010: Nike Women’s Half Marathon in San Francisco, CA

• Nov 2011: Savannah Rock n Roll Half (RNR)

• October 2012: Nike Women’s Half Marathon in SF, CA

• March 2012: Atlanta Marathon

• March 2013: Publix Marathon

• Oct 2013: Allstate Half

• Nov 2013: Atlanta Half

• January 2014: Disney Marathon

• March 2014: Publix half

• Nov 2014: Savannah RNR half

• Nov 2014: Thanksgiving Half

• March 2015: Publix Marathon

• Nov 2015: Savannah RNR Marathon

• October 2016: Chicago Marathon

• October 2018: Marine Corps Marathon

• Nov 2018: Savannah Rock n Roll Half

• January 2019: Disney Marathon -with son David

• June 2019: Missoula Marathon

• Mount Whitney 22 mile hike- August 2019

• September 2019: Air Force Marathon Challenge (5k, 10k and Marathon in one weekend) — with son David

• Coming up- December 2019: Rocket City Marathon in Huntsville, AL

What is your fitness background?

I am a runner. I was that little 5 year old girl in an over-sized uniform running on youth track teams. So basically, I have been running my whole life. I took a few years off in between having kids, but for the most part, running has been my go-to sport.

What made you decide to start strength training with Alex and what were your goals?

Well, having a baby at 45 was quite the shocker! I knew I was going to need a little extra help getting back into shape. Strengthening those muscles to bend and lift and carry was top of the list.

What have you gotten out of it?

A life lesson! I’ve learned that not only am I strong, but also I need to stop underestimating myself, be patient and always be persistent. I am much more confident. I used to be hesitant because I was intimidated and afraid of being judged. Now, I’m right there with everyone else, giving it all I’ve got! I take pride in my journey, even if it doesn’t look like everyone else’s.

It may not sound like it would help, but strength training has made running easier. I seem to have Alex’s voice inside my head telling me to have a “proud chest, knees out, shoulders back, chin up” which helps when I’m on the road. Good form and technique help increase strength and avoid injury…something I have managed to do while training for and running 4 marathons just this year.

Why not just go to the gym and workout on your own?

This may sound funny but have you ever tried to cut your own hair? It’s possible but probably won’t turn out the way you envisioned. A professional listens to your wishes, then makes it happen.

I’m pretty disciplined to get out on the road running, but strength training is not the same. I need someone who knows what she is doing. Someone to hold me accountable. A professionally trained trainer like Alex who sees my potential, creates a plan, challenges, modifies, pushes, encourages, listens and motivates me to be who I am aiming to be makes all the difference.

Your daughter has also trained with Alex … what is your experience with that?

My daughter has loved every minute with Alex. After each workout, she gets in the car with a red face and says, “That was a good one! I’m going to be so sore!” She now knows good form that she will take with her to workouts at school. This will definitely help to avoid injury while strengthening for her sports.

What is your advice to anyone interested in just starting out running or just trying to get fit?

Set a goal. Find a plan that works for you. Take your time, be patient with yourself.

Believe in yourself and work toward your goals. Join a running group/club whether it’s in person or online. Those long term dreams have a magical way of becoming reality.

What would you tell someone about hiring a personal trainer/strength coach?

Do it! If you want to be healthy, fit, strong (physically and mentally), it doesn’t get any better than Alex. Workouts are varied. She always asks about my running plans. If I have a long run or speed work, she will tailor my workouts to suit my schedule. Rehab is a player as well. After a marathon, a workout meant to stretch and recover is just what is needed.

What has been your favorite race?

That is a tough one! Hmmm … well, top on my list is probably the Chicago Marathon. Talk about a city with a ton of spirit! The entire course was lined with people cheering you on like you’re some kind of celebrity. The deep dish pizza at the end was really quite amazing!

The Missoula (Montana) Marathon was the absolute best scenery!

However, I also must bring up the Disney Marathon that I ran with my son. Wow! Nothing like 26.2 miles of mother-son bonding! It truly was one of the best experiences we’ve had together! Since then, he and I also ran the Air Force Marathon Challenge which was 35.5 total miles on one weekend this last September. It entailed a 5k on Friday night, and a 10K Saturday morning immediately followed by a full 26.2 mile marathon. I placed 3rd female overall which I was pretty excited about considering how many younger competitors there were!

You also recently climbed Mt. Whitney, a 22 mile hike with an elevation gain of 6,100 feet. What was that like compared to running road marathons? and how did or didn’t your strength training come into play?

Mt Whitney I hiked with 2 of my nieces, niece’s boyfriend and my brother in law.

It was a very humbling experience hiking to the highest peak in the lower 48 states. I figured I strength train and run marathons, surely I can hike a mountain. Let me tell you, that mountain kicked my butt. Never once did I doubt I would make it to the top (and back down), but it was probably one of the toughest mentally and physically things I have ever accomplished.

All the step ups! It was like climbing 200+ flights of stairs, 2 at a time. I’m sure all those lunges and squats helped tremendously.

Strength training came in to play for sure. Balance was a big deal when crossing creeks on logs and some on foot sized rocks. My inner Alex was telling me to “brace/engage my core”. It worked beautifully as I did not even get a toe wet.

I plan to head back in a couple of years with my oldest son and daughter.

Definitely recommend to anyone interested in mountain climbing as it was one of the most challenging and beautiful experiences ever!

I think one thing that people have a hard time understanding is how you juggle being a mom of 5 kids (including a toddler!), a volunteer, and all of the time it takes to train for races and workout. How do you make it all work?

Fortunately, I have a huge support system in my family. My husband is home a lot during the week. A big advantage of having older kids at home is built in babysitters! My in-laws live less than a mile away and are happy to step in where needed. Lots of times I run during soccer or volleyball practice. I run on the treadmill during nap time. It’s all about being flexible and fitting in workouts and running when I can. My family also knows mom is much happier after a run!

What is your favorite and least favorite exercise we do in the studio (or outside when weather permits)?

Least favorite is easy: that trap bar!!! Ugh! Some day I will overcome that thing.

Favorite: I would probably have to go with anything on the TRX. I like the deceptively easy looking stuff that actually turn out to be super challenging. The first time I did a TRX hand stand, whoa!

You have accomplished so much already … what’s next?

My ultimate goal is to qualify for the Boston Marathon. We shall see if that happens, but I will never stop trying!

I would love to run a marathon in each of the 50 states! So far I have 7 states covered. I have to get a move on it, but I’m always up for a challenge!

Honestly, I just want to be the best me I can be. I want to be a good example for my kids. I want to show them being athletic and strong and fit and active is really pretty awesome! And it’s a life-long endeavor.

Brendan Sweeney - Athlete Spotlight

Brendan is 42 years old, 6’2 and his current weight is 217 lbs. He is not a little guy…his calves I think are about the size of my thighs. Brendan is in the studio (or outside pushing the sled) three times per week most weeks. He is also a busy entrepreneur (owner of Pop Menu), husband, father of three, foodie, gourmet cook and musician. Since starting with me he has brought his friend in to train with him for a friendly challenge as well as both of his sons on various occasions. These always end up being very fun sessions. Besides all of the great music he has introduced me to during our sessions, we almost always wax philosophical about politics, religion, life, and the challenges and joys of parent hood. He is quite simply a great person with brains and morals and I always look forward to working with him.

I am extremely proud of how far he has come. Truth be told, as he explains below, he came to me with a good bit of trepidation regarding what his body could safely do. As anyone who has experienced a severe injury knows, it’s more challenging physically and mentally than you anticipate. This last March he accomplished something I don’t think he thought possible a few years ago.

What is your fitness background?

I would say I've never really been super fit. It's always been a struggle to stay consistently active. I always seemed to hit ceilings after a certain period of time trying to build fitness - an injury, a sickness, exhaustion from work/commute/school (I got my undergrad and grad degrees while working full time so I was always beat.)

What made you decide to hire a personal trainer? And why a one in a private studio setting specifically?

My wife and I were on our 20th anniversary trip and I just turned to her and said I want to try and get fit. Before, you know, it's too late ;)  I figured someone who really knows what they're doing could keep me interested and motivated and progressing better than I ever could myself. I tried it once in a big public gym and hated the experience. Too many distractions and too many weirdos.

What were your concerns going in?

I'd had two major injuries in the last 7 years - a torn ACL and a fractured hip. The hip especially scared me when it came to training. I came in super paranoid that pushing too hard in that area could lead to it breaking again.

What were your goals?

I don't generally make specific goals. I just wanted to see how far I could go in building strength and fitness level. I had pretty low expectations. I initially told Alex that I'd probably do it for 6 weeks on/6 weeks off at most because I get easily bored with repetition….that was almost 2 years ago.

Original music by Brendan Sweeney

What is one thing that has surprised you throughout the process?

I am surprised at how much stronger and more stable my lower body has become. I just assumed that the old injuries needed to be babied and protected - I didn't realize they could be fortified so much.

How has training changed you?

Physically, I've never been stronger. It comes into play in so many areas in daily life. I feel more capable of so many things as a result of our training. Diet-wise...I love great food, wine and bourbon. I've learned that I love being strong and that makes the courtesy layer that comes with loving food easier to accept. I've also dropped quite a bit of weight while adding muscle so I think in general everything is more balanced than it was before on the whole.

How have you worked it into your work schedule?

I'm fortunate to have a lot of flexibility in my schedule, that's part of why I've been able to stay consistent for a longer period of time. But I've also found that with the strength-oriented training you really don't need a ton of time to make significant gains.

What is your favorite exercise or aspect of training ?

The time under tension/technical stuff that makes you have to focus on technique vs just mindlessly pounding out reps. I like the combo of mental and physical challenge there.

You recently trained for and completed a 1/2 marathon...why did you sign up for it, what did you learn from the experience and was it worth it?

I just wanted to do it once. I was never a runner before my injuries. I started running to rehab and also out of thankfulness for having mobility back. It's scary as hell when it's taken from you temporarily...so once I could run again, I did. I signed up for it because it was something I knew would motivate me to kick on to another level of training. It was something to focus on and something to build towards. It was most definitely worth it - the feeling of being able to finish, and in the time I'd hope for, was awesome. 

Why did you choose the Paris half marathon? And thanks for representing!!

C'mon. Why not? I'd worked in Paris in a past job and had friends there who ran the ‘Semi’. I always thought it'd be cool if I were doing a race to do it in a place with such amazing scenery and historical landmarks. It turned out better than I'd even hoped. The people were awesome - runners and spectators - the energy was great, the route was beautiful and I could run straight to unlimited supplies of baguettes after. I also think I needed the extra motivation. Like if I were doing the Acworth Half Marathon it'd be too tempting to just stop halfway, go home and take a nap.

What would you say to others considering hiring a personal trainer and specifically Alex

If you've wanted to be fitter and stronger but have struggled to stick with it consistently, I can't recommend Alex enough for getting over that hump and finding out what you're really capable of. The original 6 week plan has turned into a year and a half. I am never bored with the workouts, they vary every time, and Alex is always adding new FUN moves into the mix as well as sending over great tips and videos and ideas that go beyond the training.

What’s next?

No idea, waiting for the next itch to come along!

Jeff Chalmers - Athlete Spotlight

Jeff is in his late 40’s, a father of two tweens, and a successful business owner. 

He is also quite an accomplished marathon runner.  Those accomplishments include:

·        Three times Boston Marathon

·        Two times Chicago Marathon

·        New York Marathon

·        Jacksonville Marathon

·        Atlanta Marathon

·        Pikes Peak Marathon

·        Nashville Marathon

·        Savannah Marathon

·        Disney Marathon 

 

This year, one of Jeff’s goals was to PR at the Berlin Marathon.  He definitely did that!  He completed it in a time of 3:06 which is a 7:06 minute mile pace!   

Jeff has been training with me for two years at the studio roughly twice per week for strength and mobility training.  He likes to joke about my lack of running ability compared to his, but I make myself feel better by reminding him that I can still deadlift more than him. As with all of my clients, I consider Jeff a friend and we laugh and poke fun at each other quite a bit during our sessions.

Jeff was already very strong when he began training with me, so it’s really fun to program his sessions and introduce him to challenging and unfamiliar movement patterns and loads.  We work quite a bit on not only strength in various planes of motion but also explosive movements and change of direction which are all historically outside of his comfort zone. 

I asked Jeff if I could feature him as “athlete spotlight” over a year ago and…. he said NO! He’s not much for photos and social media, as evidenced by the few race pics I was able to get from him.  But I’ve been working on him ever since and he finally obliged me.  Read on to hear about his passion for running and his experience working with me as his trainer and strength coach.

Aside from being a runner, what is your athletic background?

I played soccer from the time I was 5 years old until my late 20’s and I also wrestled in high school.
 

What is it about running that you love?

My passion in life besides my kids is running.  Running allows me to stay feeling young. I hate to admit I’m getting older and running allows me to stay competitive. I feel I can still get faster even though I’m in my 40’s.  I love the freedom to just go when I want. It’s a great stress reliever, and of course it keeps me in shape.

How did you hear about Alex?

Some of my friends recommended Alex to me.

What made you initially contact Alex?

I was running a lot and I was constantly getting small but increasingly chronic injuries. My glutes especially were always bothering me because I was not strengthening them. I thought that if I could work on that and overall body strength it would help. 

When did you start training with her and how often do you train with her?

January of 2017. 1-2 times a week

What was going on with you physically and mentally at the time you contacted Alex and how was it affecting your running.

Physically as stated previously I was dealing with a few reoccurring small injuries and I was looking for something besides running that would help solve the problem.  Personally in late 2016 I went through a divorce and was seriously lacking motivation to do anything. Even the running was starting to seem a little ordinary and I just wasn’t happy. Life had changed and I was not dealing with it very well.  I really needed something else in my life besides running that could take my mind off the issues I was dealing with in my personal life and hopefully help get me back on track physically.

What were your expectations beginning a strength program?  

I was expecting to get pushed harder than I could push myself in the gym.  I was also hoping to decrease injuries and build up strength in the latter miles of a long run and that’s exactly what happened.

How do you think strength training has affected you physically and mentally in general?

Physically I’m stronger and mentally I know I’m prepared for anything that I decide to do when it comes to my running life. My lower body strength has increased substantially and it has improved my runs, especially when I’m training for a marathon. I am much stronger the longer the race goes.

What advice do you have to runners that aren’t in their 20’s or 30’s anymore?

Keep running!  Add the strength training portion into your work-out routine!  As you age It will help lengthen the amount of time you are able to run.

What exercises do you love that you do or have learned with Alex? What do you hate?

Anything core related I love and really enjoy med ball drills. The exercises I really dislike are the walking lunges, step-ups and Bulgarian split squats, and any glute-centered work really.  It’s a love/hate.  I love them because I know I need them and they make me a better athlete but I hate them in the moment. 

What if anything do you think makes training with Alex different from other trainers?

This was the first time I’ve ever used a personal trainer so I can’t really compare her to another trainer, but from this experience I can say that Alex does a great job of tailoring the workout to your specific need/sport and creatively comes up a with a workout routine that that will help build you up.

What would you say to another athlete considering adding a strength program to their training? I would absolutely consider adding a strength program to whatever you are doing just to get the variation in muscle use. I’ve learned the hard way that using the same muscle group exclusively over and over will eventually wear you physically down.

 

What’s next?

Boston Marathon is on the books again this April.  I plan to complete the “Six Marathon Majors” which are Boston, NYC, Chicago, Berlin, Tokyo, and London.  So I just have the last two to go to check that goal off the list.  I’m also considering an UltraMarathon (50K) and I’ve always said I would do an IronMan when I turned 50 so that’s around the corner and on the list.

Nikki Brown & Lottie Landmesser December 2017 Athletes of the Month

I had the pleasure of training these girls separately for several months, Lottie throughout the year within my FITgirls classes and then Nikki and her father in semi-private sessions. I knew Lottie and Nikki would be a great match for semi-private sessions because they both have tons of raw athleticism and are eager to learn.  Gosh, I really like being right!  Both girls came in with the goal of increasing strength and power specifically to help them be better softball players.   Softball, like baseball,  is a power and not an endurance sport (though I know those weekend tournaments feel like a marathon!).  Based on that, we focus on exercises and programming that will help them with those short bursts of strength and power they will need on the field.  Both girls needed to improve mobility and stability in almost every area,  and increase core and lower body strength (especially glutes and hamstrings).  We also do plenty of upper body strength and stability work to decrease the chance of injury.   Each week the girls make major progress, become more aware of proper form and technique and carefully make note of each other in the most perfectly respectful but still a lil’ competitive way.  Nothing is more gratifying to me than when I see them dial in, focus, reset, correct, try again and push themselves because they saw their buddy do just that.  These are great girls and I’m excited to see what their future holds!   

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Nikki Brown

One Year = 356 Opportunities  Unknown

Nikki’s favorite quote above fits her perfectly.  Known as
“Downtown Nikki Brown”, She is 13 and a girl of few words.   Don’t be fooled though, she’s taking it all in and will not quit.  Her relentless determination, natural athleticism, and her ability to take correction and apply it makes coaching her a dream…and each week I get a couple more smiles and words out of her  ;)

 

Nikki’s Stats:

Position: 1B, 3B & LF 

Throws: right
Bats: left

2015 & 2016 Fall for Cherokee Jr Warriors Gold

2017 Spring East Cobb Edge
2017 Fall Easton Elite Speed
2017 Fall Cherokee Jr Warriors Premier

2017 Jr Warrior Premier War Dog Award

Nikki is known for hitting the fast pitcher and having a strong throwing arm.

In the Cherokee County Championship tournament she hit over .800 and ended the season with a .405 average

 

Nikki Q & A:

 Why do you love softball?

 I love softball because of the competition and being able to make friendships and memories that will last a lifetime. 

 What made you decide to look for additional training?  Whose idea was it and what were you looking to improve?

 My mom made me at first, but I also wanted to improve my strength and speed to help me be better at my sport

Long term goals?

I want to get into a good college thru softball.

How do you think your strength training is going to help you achieve your goals?

I think that strength training will help me build my confidence because when I feel and look stronger it will help me hit the ball farther.

Favorite exercise?

Pull ups and other exercises we do on the bar are my favorite.

 Least favorite exercise?

Plank up downs!

What would you say to friends about your experience and why they should consider a similar program?

I would say that Alex helps build your core & makes you stronger overall. And of course, being stronger can help you succeed in your sport.

Nikki's Parents Q&A:

What prompted you to seek out additional training for Nikki?

In terms of speed and strength, Nikki was behind a lot of the kids in her age group. She was about to move up an age group, meaning this was going to be more of an issue.  To be a better player she needed to develop strength and speed as well as improve her mobility and overall athleticism. We also felt like Nikki needed a push to become tougher, mentally as well as physically.

Why did you choose Alex?

 The team practices focus only on drills directly related to the basic softball skills of hitting and fielding. There is no attention given to developing athletically. We felt like we needed separate, concentrated and focused training to develop the strength, speed and mobility that is also vital in softball, but is basically overlooked by the team practices.

What changes have you seen?

She has improved her flexibility and strength already but the most impressive thing to me has been her eagerness to go to workouts and put out the effort needed to get through them – without complaining! These are tough workouts and she has had a very positive attitude about them.

 What would you say to those considering a similar investment?   

Sport specific drills are not the total answer. Look at the kids who really excel and often they are those that are physically stronger and faster and are also willing to put out the effort to succeed, both on and off the field.  Even if your kid has been blessed with above average physical gifts, individual training can improve them. If they are not so blessed, off the field work is probably even more important.

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Lottie Landmesser

The last thing you want to do is finish playing or doing anything and wish you would have worked harder.  Derek Jeter

Lottie is 13 years old and known as ‘money’ on the softball field.  I would put her mental strength and ability to focus up against anyone.  She is just that kid that will give you 150% every time, she embodies her favorite quote above.  She is crazy strong and agile and has a confidence that belies her age, which I adore. 

 

 

Lottie’s Stats:

Position: short stop, 2nd

Throws: right
Bats: right

2013 Spring/Summer – Rec Allstars: Twin Creeks Twisters
2014 Spring/Summer – GA Power ’04 Red
2015 Spring – GA Power ’04 Red
2015 Fall – GA Power ’04 Red
2016 Spring – GA Power ’04 Red
2016 Fall – Cherokee Jr. Warriors Gold
2016 Fall – GA Power ’04 Red
2017 Spring – GA Power ’04 Red
2017 Fall – Cherokee Jr. Warriors Premier
2017 Fall – GA Power ’04 Red

2015 GA Power ’04 Red Player of the Year
2016 Cherokee Jr. Warrior Gold Most Valuable Player
2016 Cherokee Jr. Warrior All County Honorable Mention
2016 GA Power ’04 Red Schroyer – Stephanie Phillips Award for Commitment & Dedication
2017 GA Power ’04 Red Schroyer – Defensive Player of the Year

She is known as “Money” and she’s known for her bat. 

Last travel season she hit over .400 with 30 extra base hits. Yet, she won Defensive Player of the Year for her dependability in the field.

Lottie Q & A:

Why do you love softball?

I love softball because I feel like I can be myself when I am on the field.

What made you decide to look for additional training? Whose idea was it and what were you looking to improve?

What made me look for additional help was that I wasn’t hitting the ball as hard as the other girls. It was my idea and I want to improve my strength.

What are your goals?  

Continue to get stronger and I want to lead my team in batting average and be the best fielder

What are your long-term goals?  

College softball scholarship

How do you see your training helping you with your goals?

I see it helping with my goals because if I become stronger, I can hit the ball harder and farther. That leads to hits and a high batting average.

What is your favorite exercise we perform?

My favorite is the one leg kettle bell exercise (KB SLDL ;))

What is your least favorite?

My least favorite is “jenna” hollow rocks!

What would you say to your friends considering additional training to help them excel at their sport?

I would say that it can apply to any sport, and that I have been to lots of other training classes and places.  This one is my favorite because you get a ton of personal attention.

Lottie's Parents Q&A:
 

What prompted you to seek out additional training for your athlete in addition to her regular softball practices?

Lottie is very serious about her pursuit of a college softball scholarship and we are starting the early parts of the recruiting process this year.  As a result, she wants to get stronger and faster to improve her abilities on the field. Over the summer she prioritized the activities she was participating in and decided that strength and conditioning training was more important than playing a 2nd sport at this time.  She is driving the increase in training and is a highly motivated girl.

Why did you choose the individualized approach (semi private strength and conditioning sessions) with Alex?

Lottie wants to be challenged and work on things that may be specific to her goals so it just made sense to work out in an environment that had more individual attention and can move at a more aggressive pace. She also wanted to work out more times per week.  

What were your goals for your athlete when they started? 

Lottie isn’t the biggest softball player but she is a power hitter and relies on strength and quality of swing.  Our goal is for her to continue getting stronger and turn that into a competitive advantage.  Lottie also needs to gain speed on the base paths. 

What changes or improvements have you seen?

We have only been doing semi-private sessions for a short time but Lottie is already improving. She was very sore in the beginning and is handling the workouts in stride now.  Lottie has been working with Alex for several months however (she participated in FITgirls classes previously) and over that time she has built more strength and endurance. She also looks forward to working out because she enjoys the sessions so much!

What would you say to those considering a similar investment?
Parents are making a lot of investments in their kids’ sporting endeavors.  Being stronger and more agile will not only improve their performance in their sport but it will also help prevent injury. There are also kids who aren’t in organized sports and this is a great way to get them exercise and open their eyes to individual exercise-related activities.

Stefanie Burdick - September 2017 Client of the Month

It you meet or know Stefanie, you realize quickly that she is six feet of gorgeous...inside and out.  She is an Air Force veteran, a wife, mother of 2 beautiful girls ages 12 and 3, a preschool teacher and a model (you may have seen her in ads for a few local boutiques!).  She and her friend Betsy formed their own personal training small group in February of this year.  Since Betsy works full-time they have been coming to the studio at 5 am consistently two to three times per week.  Stefanie did not come needing to lose weight necessarily but she wanted to "tone" (aka gain muscle) and feel more fit.  I knew when I began training her she would progress very quickly and she definitely has!  Because of some of the issues that come with growing rapidly as a child (range of motion and flexibility), we work quite a bit to increase mobility in her hamstrings in particular and perform lots of core work to protect her back.  Stefanie took time out of her busy life and answered a few of my questions about her experience and progress this year...

What's your history with exercise and fitness?

I used to work out regularly when I was in the Air Force, over a decade ago! I haven't been consistent in a workout schedule since then. I was never a total couch potato, but just wasn't excited or motivated. 

What made you get started again?

My friend Betsy asked if I wanted to start working out with her,  so we went and met with Alex and I knew from that first meeting that things were about to change! 

What were your goals when you started?

My fitness goals then were to just show up! No...really! No excuses, just wake up, break a sweat and feel better and stronger everyday!

What has been the most rewarding and the most challenging part of process?

The most rewarding part of working out with Alex is seeing how hard work pays off! I have noticed my arms and shoulders getting more toned. I've even seen my ab muscles poke out! Woo-hoo! Also, when my friends comment on how I look and how they can see the changes too, that's like the cherry on top!  Even my kids said "I like that Mom is stronger. She is awesome!" (Lola) "Go Mommy, Go!  Can I have a waffle?" (Finley).  The most challenging part is not getting down on myself on the days I feel weak. I have to remind myself, just like in my daily life routine,  my fitness routine will have good days and bad days. 

Favorite exercises? Most hated exercises?

I have a love for anything on the TRX. Oh, and good ole' box jumps! So fun! I have a love/hate relationship with plank up downs! I know they are good for me, but man... I hate doing them! 

What do you like most about working in a small personal training group setting?

I LOVE my workout buddies! We push and encourage each other. Also, having Alex there to help us maintain form and keep us on track is the best! She's like our fun, not-so-mean drill sergeant. ;)

What are you goals now?

My goals now are to keep going... stay consistent! I want to continue to get stronger and leaner. I want to push myself outside of the studio now too... Heck, maybe I'll even start running again!

What is your advice for anyone else thinking about getting back into working out but may be nervous about taking that first step?

Just do it! I was nervous and scared, but when you've got the right people around you... it makes workouts more fun and exciting. I always remember, no matter what shape, size or fitness level the others may be, we are all there for a common reason, to become stronger, more confident, and healthier.   

Ryan and Vanessa Hooper - July 2017 Clients of the Month

So, this boy and his mom are special to me.  Vanessa is a tall stunning blonde with the most beautiful South African accent.  She has a full-time, high-level and high-pressure corporate job, is a mom to 3 boys, is the Woodstock High School booster club secretary and director of events, AND owns and operates a custom design company!  Nevertheless, she still rolls her eyes when I try to tell her what an amazing bouquet of fabulous she is.  Vanessa came to me and wanted help with what all of us 40-something moms want...to firm up and gain muscle definition especially focusing on glutes and core. 

Ryan is the kind of kid every mom would want to date her daughter. I know this because I just happen to have daughters. He is respectful, hard-working and I won't say adorable 'cause that might embarrass him but...;)  My focus with Ryan was to get him well prepared for the football weight room and field.  This required us to start from the beginning and work on the basics of proper form and begin adding load...squats, lunges, deadlifts, upper body work and everything in between.  We especially worked on strengthening his legs to make sure he was going to be ready for the field, and as I always do with every client, we did and do lots of mobility and core work during every session.  The biggest challenge was getting him to be patient and trust the process.  He of course wanted to be doing right away all of the things his peers who hadn't been injured for two years were doing.  We also had lots of discussion about food choices for muscle mass and weight gain.  It took a little convincing that he needed to eat pretty large quantities of good quality food with the proper macronutrient amounts in each meal to put on the weight and muscle he was going to need to compete.

My favorite memory with these two happened when I was actually NOT training them.  I went to watch Ryan at the Navy Seal Training he was required to participate in with the WHS football team.   His mom and I watched him together knowing how far he'd come and how hard they had both worked to get him there.  I couldn't help but think while I was watching him..."Who smiles during Navy Seal training?!"

Below, Vanessa describes what brought them to me and their journey. 

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Our fitness journey began in January of 2017.  Alex came highly recommended as an excellent trainer for both kids/teens and adults, and since I was looking for someone special to work with Ryan, Alex seemed to be the perfect fit.

Left upper end of 2016; Left Lower July 2017; Middle upper and lower Navy Seals training; Middle: Ryan with his brothers; Right upper Fall 2016; Right lower July 2017

The intent was to bring Ryan back into football ready shape as he had endured three years of surgeries on both his knees, and as a result, he was so skinny, extremely unfit and his muscles in his calves were so atrophied that it was going to take a lot of work and a lot of patience, along with a lot of care and skill on the part of the trainer.  On top of it all, Ryan was pretty afraid of  hurting himself again.

The plan was for Alex to work with Ryan twice a week, and since I was giving him rides, I decided to join in the sessions. 

Ryan is the youngest of three boys.  He comes from a family of football fanatics, and UGA grads, and a dad and brother who played football in high school.  Ryan has always been a very active child.  Football clicked for him at age 6 and he has loved it with all his heart and soul since then.  Not a day goes by where Ryan isn’t throwing the football or shooting hoops and he knows all of the teams and all of the players.  After playing for two years with what we thought were just growing pains, we finally took Ryan to an orthopedist.  Turned out he had a condition called osteochondritis dissecans that is typical in younger kids, but most grow out of it.  Ryan’s condition was so severe that it was either surgery in both knees or he would never play another game of football or basketball again.   Ryan was not having this, and we as his parents, could not watch this child go through life as a spectator.

The surgeries (four total) were the easy part.  Ryan took it all in his stride and rode the crutches for twelve long weeks after each surgery.  It was the recovery from these surgeries that was so important, and if Ryan didn’t follow through with post-surgery therapy he was not going to succeed.  Ryan was dedicated to it (three times a week) and his recovery was very slow.  In December of 2016, Ryan was told that at the end of February, he could get back on the fields again, so we needed to get him strong.  This required that Alex work very closely with his orthopedic surgeon (as prescribed) and his coaches at Woodstock High School.  Alex never missed a beat.  She worked closely with the coach to make sure she understood exactly what Ryan was doing in the weight room and on the field so she could program Ryan's workouts to compliment those, accelerate his progress and prevent further injury.  When we had concerns about his physical therapy sessions, Alex provided us with excellent advice which ultimately led to our changing physical therapists to the maximum benefit of Ryan. 

Ryan is now fully participating in football as of April and he is HUGE!  He’s gone from looking like a little boy to a young man and his previously skinny legs now look like (as Alex fondly states) “tree trunks”!   Ryan played in the WHS Spring Football Game and also completed the 5-hour grueling Navy Seals Training Camp the morning after that Spring Game.  Alex never gave up on Ryan, and continued to work with him when he was struggling with shin splints from his football training and severe pain from growth spurts.  She has always been so patient and encouraging and positive, and was, and remains,  fully invested in his success (all the while also maintaining the role of therapist for this frazzled mom).  She also put together a comprehensive nutrition plan for Ryan and took the time to sit down with him and explain it all.  As a result, Ryan has not only grown stronger physically (and is running soooo fast), but he has also become more confident in his abilities and is very focused on his nutritional intake.

My story on the other hand is a somewhat simple one.  Turns out that my tagalong sessions have turned into such an important part of my life, and people around me are noticing the positive changes to my physical (and mental) appearance which is nothing short of awesome. 

I have always been a healthy eater and I am always on the treadmill (literally every night), and I was in relatively good shape, but in the short time I’ve been with Alex, I’ve lost at least an inch around my waist and all my “cute” clothes look so much better, and fit quite a bit looser. 

What I have gained is so much more important…  Alex has given me confidence!  I have suffered from low self-esteem my whole life and when I started with Alex I couldn’t stand to look at myself in the mirror.  Now, because I work so hard with her and can see the results of it, I am so much more confident in my appearance!  I actually wore a bathing suit without a cover up in April for spring break.  My husband can’t believe how great I look and how strong, and younger too!

Alex has helped me so much by strengthening my body and soul, and continues to look for ways to challenge me, push me and encourage me.  All of our sessions are different and interesting and “fun”.   I learned very quickly that when Alex says “let’s do this, its’ fun” I know very well it’s NOT going to be fun, but I will love EVERY MINUTE of it. 

The best part is waking up the next day and not being able to use any of the muscles that Alex had “fun” with the night before. 

Throughout this whole ordeal I have learned that we take our health for granted and don't appreciate nearly enough how precious it is.  I have watched kids being lazy and unmotivated with a multitude of physical abilities and gifts and it broke my heart for my son that he was going through this at the same time. I also learned that nothing is guaranteed and even though the surgeries were successful, how he handled the recovery was tantamount to the success and that he had to be dedicated and we had to be so very patient.

If I could give advice to others who might be going through a similar challenge it would be to not accept second best on your team of caregivers.  Make sure you have the best people on your side from the surgeon to the physical therapist to the coaches and your trainer.  If just one of these people are not the most excellent then you will have a much more diffficult time succeeding. 

Ryan and I continue to look forward to the rest of our “fun” journey with Alex, and we both know that the best of us is yet to come.