My Fitness Exploration

A lot of time has passed since I was the girl in the eggplant purple, Abercrombie & Fitch henley, wearing khaki pants and an extra 40+ pounds on my 5'11.5" frame.  I came across this photo, along with some others, in recent years.  Several times I have explored the possibility of sharing them, one day, when I was "ready."  

"Ready" meant on the verge of publishing a memoir of my life story.  "Ready" meant I had established myself as a leader in the industry and was fully prepared for my moments of "fame" as I revealed the progress I have made since that photo was taken, around 1997.  As years passed and social media evolved, I was amazed to observe all of the transformations, success stories, fitness journeys and makeovers.  Before and afters fill my news feeds daily and none of these transformations are to be taken lightly.  Whether your workouts involve holding plank for an endless 15 seconds or bench pressing more than your own body weight, your progress should be recognized and respected.  If you went from ordering a burger, fries and milkshake once a week instead of five times a week, your progress should be recognized and respected.  

As I recognized these accomplishments in others I asked myself, "If these people are willing to expose their struggles and a new six pack, revealing the progress they have made, why haven't I?"  During the past 17 years of my fitness journey, I have dropped the excuses and excess weight while raising my self awareness and confidence.  Now, I am helping others do the same with my online training programs. 

To me, having a fit body is the manifestation of your goals and success, fueled by hard work and commitment.  My goal is to use what I have learned to inspire and motivate others.  

Last summer, I was given the opportunity to be featured in the Rising Stars column of Oxygen Magazine.  I have been a fan of Oxygen  Magazine since it's early stages in the late 1990s.  I vividly remember when a friend of mine introduced me to Oxygen during one of our shifts at the Illinois State Rec Center (little did I know that was the start of my fitness career AND my addiction to such a solid source of information).  My friend was more familiar with the industry and used to point out Adela Garcia when she would come in to use the StepMill.  We were one of the only gyms to feature this piece of equipment!  The machine has since received the attention it deserves, as has Adela.  I have decided to share my fitness journey, as described in the following Q&A article that was submitted to Oxygen Magazine in April of 2014.  A portion of this article was then featured in the Rising Stars column of the August 2014 issue.   

Were you athletic in your youth?  Not at all! Unless having a newspaper route counts! From the time I was about 8 years old until sophomore year of high school, twice a week I walked what felt like MILES.  It probably took about 45-60 minutes and, looking back, I am certain it helped me stay in shape.  Once the paper route officially ended, I gained a lot of weight.  In high school, I ate too much and moved too little, reaching a high of 210 pounds.

Before I began high school, my mom gave me the choice of playing golf or tennis (to encourage me to break out of my shell and become "more social.")  The golf lessons she signed me up for consisted of a bunch of grade school boys and myself!  I didn't mind the tennis lessons, so that is what I pursued in high school.  I rotated between third and fourth doubles.  If you know anything about tennis, that doesn't say much about my ability.  Going into my junior year, the coach ordered a double X t-shirt for me. THAT was a wake up call.

What were some of your athletic accomplishments?  Oh gosh.  I ran the entire 1-mile in gym class my senior year of high school without stopping to walk.  That was the first time I completed it without walking, about a year after I joined the gym.  Also, throughout four years of tennis practice, I despised the drills my coach made us do.  I strongly disliked someone telling me how hard to work.  Now, I find the motivation and discipline within to push myself and stay challenged.

When did you start working out and what inspired you to do so? My mom gave me a membership to Women's Workout World for my 16th birthday.  I was very shy, kept to myself and did not have many friends.  As a result I spent a lot of time at home, eating too much and feeling lonesome.  The gym helped me lose the extra weight I had put on, and helped me gain confidence.  To this day, I hear Gina G's "Ohh Ahh Just a Little Bit" and have flashbacks to my first step aerobics class!  It's a great memory.

Who is your role model? Why? Both of my grandmothers are my role models.  While they have passed away, they stayed active well into their 90s, one riding the stationary bike for 20 minutes a day and the other going to water aerobics class.  The quality of your years is so important, even more so than the quantity.  I'm a firm believer in brain health as well.  So although they may not have gotten their heart rates up very high, among the benefits of their activity was retaining mental awareness and social interaction.  I admire them for taking such good are of themselves and their family.

Are you more of a cardio woman or a weights gal? Why?  I used to be a Cardio Queen!  Every time I went for a run, I felt the need to run the same distance (or more) than the last time.  You can only do that for so long before your body breaks down.  In October of 2010, my back went out and I had a herniated disc.  It was the result of too much working out and not enough rest.  Now, two years post-surgery, running is a thing of the past (except when the weather is good and I need some time outside, jogging usually no more than 30-40 minutes).  In April 2013 I began working with a strength coach at Hard Pressed High Intensity Workouts.  He put me through 30 minutes of butt kicking, sweat dripping routines twice a week.  It changed my perception of what I was capable of, and I do the best I can to reach that intensity level when I train on my own.  They helped me bust through a major fitness plateau--one I didn't even know I had reached!

What is your favorite training move? Why? I am a huge fan of the split lunge and the single leg-leg press.  It's so important to focus on unilateral training to help correct and prevent imbalances.  My right leg is still weaker than the left due to nerve damage from the herniated disc.  I like explaining to clients how unilateral movements will help activate stabilizing muscles as well.  When you are not using as much muscle to move through a range of motion, you have no other choice but to focus on form and quality.

What is your workout plan like? I strength train for about 30 minutes, 5 times a week.  There are days the leg press feels like a concrete wall during the last couple of reps, and there are other days when my legs are shaking from muscle overload due to high repetition with my own body weight.  The variety is what keeps my body (and mind) stimulated.  I love seeing all of these concepts incorporated throughout Oxygen.  If you are constantly using the same training methods and principles, your body will adapt and progress will slow.  This variety also helps to prevent injury from overuse.  For cardio, my favorite machine is the StepMill.  When I'm not on the StepMill, I blast through sets of my cardio/strength circuits, usually incorporating the XBAR.   

What do you love most about Oxygen?  

I love the sense of community that Oxygen creates.  It amazes me to see so many women of different backgrounds, careers, life challenges, and life accomplishments come together with the common bond of fitness.  Before there were Pinterest boards, I used to cut out pictures from Oxygen Magazine and tape them into a notebook as inspiration.  The notebook still exists.  Via social media, it has become easier to establish connections with these women and contributors.  Two of my favorite fitness role models are Kim Dolan Leo and Emily Skye.  As leaders in the industry, it makes me happy to interact with them.  I'm working hard to influence others in my own unique way.

What's your favorite type of cardio? I write up my own routines and take over any open space with my music, notes, weights and a clock!  Using combos of cardio and strength exercises, I create about 7 "pairs" and run through the entire set 3 times.  For example, one pair might be 30 seconds of burpees (cardio) followed by 30 seconds of pushups (strength).  Another would be jumping rope and alternating lunges.  It's a great way to get the heart rate up during the cardio segments and then bring the heart rate down during the strength.  It's full body, efficient and keeps me from getting bored!

What gets you pumped up the most right before a workout? Reminding myself of my goals.  If you don't have a destination, you're more likely to go in circles!  Or pull over! And once you pull over, who knows when you'll get back "on track."  Having a competition to train for motivates me to plan my workouts, record my sets, reps, and weights and make sure that my actions and decisions today are directing me to where I want to be in the future.

Do you have a favorite quote that inspires you?  
“If you want to live a happy life, tie it to a goal, not people or things.” -Albert Einstein  

Have you ever competed and if so, how long have you been competing? I have!  I competed in my first show in November 2013.  A friend in the industry told me I was doing it and started talking to me as though I had already signed up.  I went along with it, unsure if I would follow through.  About two months out from the show, when I ordered the suit, reality hit!  It took me some time to believe in myself and to build the confidence. This was a great example of showing how important it is to have a support system and establish relationships with people who believe in you.

Who has supported you the most throughout your fitness journey? My family.  They have dealt with my moodiness, peculiar eating habits, physical and emotional setbacks and more.  As you become more committed to a specific goal (of any kind), your lifestyle changes.  That sometimes means a shift in your support system as well.  When it comes to family, they're there regardless.

What are your big plans for the future? I enjoy creating a strong community of like-minded individuals through my blog and on social media.  It is a long term goal of mine to enhance my online training services and publish a fitness ebook, team up with Vitamin Shoppe, and lead the very first XBAR Fitness class.  The support system through social media is amazing and I would love to continue educating others and providing resources to help them achieve their goals. 

What piece of advice would you give to a newbie in the gym? Make sure your goals are based on your current fitness level and what is achievable for YOU.  There are so many program, methods, and specialty studios, that you can feel "lost" not only in the gym, but in the industry as a whole.  Always take into account what your current fitness level is so you can assess what a reasonable goal looks like.  Enlist the help of a trainer or knowledgeable friend if you are unsure.  From there, map a course based on your abilities and resources so you can reach that destination.  Also, I encourage you to track your progress with photos and measurements.  Even if you are not training for a specific event, this type of goal will hold you accountable and remind you to work hard and stay committed.

What's your best fitness tip (This could be related to training, nutrition, personal attitude, fitness gear, etc.)? The only person you should do this for is for yourself.  Along the way, you will likely inspire and motivate others.  This creates a positive cycle--motivating individuals who, as a result, then motivate you.  The healthier you are, the more equipped you will be to help those you care about. 

Megan is certified as an AFAA Personal Trainer and has competed in two NPC Bikini Competitions.  Upon graduating from Illinois State University with two degrees (Commercial Recreation and Program Management) along with an Exercise Science minor, Megan continued to work in the fitness industry.  Her experiences range from commercial to corporate to governmental fitness programming. When working with clients and participants, Megan’s approach features bodyweight movements and plyometrics, while incorporating free weights and resistance equipment. She has worked with athletes, beginners, prenatal clients, and more. Click here for more information about personal training and online training.

For more fitness inspiration, visit Tod at Meisner Musings.  Tod was featured as my first guest blogger and shared an introduction to his fitness journey. 

Back Pain: The Follow Up

I couldn't work out. At the time, I was working in a fitness center, unable to exercise. I compared this to being a recovering alcoholic, tending bar. Physically painful. Mentally challenging. Emotionally, close to impossible. There were several times the pain was so severe and the frustration so extensive that I broke down in tears--at home, and in public. I did feel a sense of ease when I read online that this was normal. Being able to identify with others brought upon the slightest bit of "comfort"--a word I wasn't very familiar with back then. Tying my shoes required a chair, at least 3 or 4 minutes, and infinite patience. I had learned that many people with severe back pain (in my case, a herniation at L5/S1) are prescribed anti-depressants because not only is the physical pain excruciating, but not being able to do what you enjoy and having to rearrange your life takes an emotional toll as well.

In my original post about back pain, I spoke of the experience leading up to my surgery. This follow-up entry takes a different stand point, covering the experience itself along with the two year recovery. I have known people with similar problems who have reached out to me for suggestions and input and I have the desire to help more people. My back went out in October 2010 as a result of too much activity, not enough rest and stretching. Prior to that, I had the occasional flare up which can be common among many people. However, when I wasn't able to stand up one Sunday afternoon, I knew something more serious had happened. My surgery took place in February 2012. It is my intention to provide insight, resources, and a connection with others (so important!) who are having a similar experience. This is based strictly on my personal story and I highly recommend consulting a doctor for more information.

When to See a Doctor
Any time you have persistent, physical pain that is keeping you from completing your daily activities--see a doctor. The longer you wait to be evaluated, the more likely you are to worsen the injury which may lead to permanent damage. Pain is a red flag! It signals that something is wrong and while it may not interfere too much at the time, you are likely compensating in other areas of your body. Your gait will change as you walk. Your posture will change, even the way you sleep and sit will change. Over time, this can also lead to muscle imbalances.

What Does a Herniated Disc Feel Like?
Some people who have MRIs will feel perfectly fine, yet their scans will show herniated disc. Others who are in pain will have scans that indicate a perfectly healthy spine. It is important to keep in mind that each person's problem and perception of the problem will vary. With a herniated disc, there tends to be nerve compression. I had a severely compressed sciatic nerve which resulted in an excruciatingly painful sensation down the back/side of my entire right leg (the herniation was on my right side of the spine). It felt like a string was tied from my hip to my ankle with a 50lb weight at the bottom. Other times, there was a burning sensation. Sometimes my leg tingled, like there were fire ants crawling along it. The outer side of my right foot went slightly numb--and it still is. One of the doctors said that is the last area I will (if ever) feel improvement because the sciatic nerve heals very slowly and the foot is the last place you will notice improvement.

Conservative Approaches
I recall the exact moment I contemplated getting on the ground for the exercises I was supposed to do, unsure of whether or not I'd be able to get back up. It hurt to lie down, it hurt even more to stand up. There are several methods of conservative treatments that include steroid injections, medication, physical therapy, massage, and chiropractic treatment. Acupuncture is also very common--one that I did not try, as I had all of the others mentioned. There are also a lot of natural remedies to keep the body healthy including eating a variety of fruits, vegetables, and spices...along with incorporating collagen supplements, which I began doing in the spring of 2013.

Surgery Considerations
People will tell you stories about how surgery saved their lives. Others will tell you how surgery ruined their lives. Take their stories with a grain of salt. As Bruce Lee said, "Absorb what is useful, discard what is not, add what is uniquely your own." It was about 1 year and 4 months after the initial pain that I was with my primary care doctor for a routine visit. Explaining to her that yes, I still had pain and, yes I was (a rock star for) dealing with it...she asked why I wasn't doing anything about it. Although I had tried nearly all possible conservative treatments, I had come to terms with the fact that "this is just how it is." And while the pain was as noticeable as an untied shoelace, I ignored it. However there comes a time when you have to ask yourself how much the problem is affecting your daily life. Are you unable to complete usual tasks and have you cut out activities you used to enjoy? Based on my symptoms and the MRI scan, I had two surgeons say I did not need surgery. Two other surgeons said they would operate. A short while later, I realized that the two surgeons who did not want to operate were both neuro surgeons. The other two, and one which I had my procedure with, were both orthopedic surgeons. In February 2012 I had a microdiscectomy and laminectomy at L5/S1.

As I laid in the hospital bed, I insisted that my mom take a photo of me with the current issue of Oxygen Magazine, my favorite source of fitness ideas and inspiration. I wanted to "save" the photo in case the day ever came that my story was published. I actually established this blog when I returned home to recover! Last November, during my first NPC Bikini Competition, I had the pleasure of meeting the cover model, Alicia Harris. She even tied my bikini top for me. It doesn't take a miracle to make things happen, it takes persistence and commitment. I hope to be an example of the possibility you can uncover when you stay focused and patient, despite the pain you are experiencing. Physical or otherwise.

Prevention and Recovery
Following surgery, I anticipated leaving my mom's house and spending the next couple of weeks, off from work, at my apartment. However, when I realized I couldn't put my shoes on or even bend over to pick up the toilet seat, I came to terms with the fact that I wasn't in a hurry to leave. The area of the incision was very painful in the days that followed. It took about five days before I was able to bend over enough to put my shoes on. From what I recall, I went back to work for half shifts after two weeks off. Over time, the flare ups have become less severe and less frequent. Upon completing physical therapy, I was very eager to get back in the gym. However, I knew it would take a great deal of time before I was able to do what I used to do (if ever). Considering it was all of the high impact, repetitive movements that brought my life to a hault, I was evaluating a new approach. One of the first things I did after therapy was attend a class at Barre Bee Fit. The small movements and high repetition methods of the barre methodology were exactly what I needed to strengthen my core and learn how to be gentle with my body while still feeling challenged. I appreciated the mind/muscle connection that the class emphasized and wanted to learn more about it. That summer I completed the instructor training and I currently teach 2 classes a week. For the most part, I am able to do everything I used to with the exception of running. My body doesn't like it. The right leg is still weaker than the left because of atrophy which resulted from nerve compression. If I do run, it's for 30-40 minutes max and only to get outdoors and enjoy the weather. I have spent a great deal of time researching various ways to reduce the pain, prevent pain and have come up with the following list of considerations.

-Heal with food. When your body is under stress, it becomes inflamed. Consider your current habits and see how they compare with the chart below.

-Be gentle with yourself. When it comes to exercise, "more" is not always a good thing. I typically do HIIT circuits twice a week, maximum. The quick movements, big range of motion resulting from burpees and mountain climbers should not be done in excess. Formats such as barre, yoga, and Pilates are a great compliment to those routines along with strength training. Remember, your muscles grow and you become stronger when you rest.

-Supplement with collagen. The changes I have made to my diet and exercise routine this past year have increased my strength. I have mentioned how much better I feel and how my back pain has decreased. No doubt, exercise is a significant part of this because of I have more muscle to carry my "load," which is also 15lbs lighter. However, it recently occurred to me that along with the benefits collagen provides for hair, skin and nails--which is why I began taking it last spring--it is also known for it's ability to support bone and joint health. In this article, we learn that collagen is the most abundant protein in the body that comprises the foundation of all connective tissue, bones, skin, and most other tissues. The NeoCell brand can be purchased here. 

-Evaluate. How old is your mattress? Are your shoes providing the support you need? Is your work station set up poorly, causing you to twist and turn to answer the phone? Do you spend too much time sitting down? All of these factors, including how your office chair is set up, can contribute to pain.

-Listen to your body. Years ago, my playlist and inner critique drowned out the voice of my common sense. I ignored the red flags of physical pain. It took this experience to realize the importance of moderation. This lesson in patience has given me the knowledge to educate others and give peace of mind that improvement IS possible. Because when tying your shoes without any pain is an accomplishment, it's one to be celebrated and shared. Find something in your own life that you can celebrate. Focus on the positive. Focus on the progress.

Click here for more information about personal training and online training.