Trainer Notes

Working with Steve has been a wonderful experience. He's hardworking, dedicated and has become a good friend. And though Steve has always been a bigger guy, he has never let his weight stop him from doing the things he loves (hiking, camping, hunting, and spending time with his family). In the past 6 months, Steve has lost 37.5 pounds and 16.75 inches in his waist, hips and right thigh. He continues to improve and push himself, recognizing that this process isn't only about numbers, and embracing the little victories of clothes fitting looser. Just today, he received the news that his cholesterol has dramatically improved from 213 to 165. This puts Steve at a much lower risk of developing serious health problems.

What impresses me most about Steve is his openness and will to learn. He truly wants to change his life and he's willing to do the hard work to get there. His eating habits are much better, he's drinking more water, doing everything we suggest with conviction because he wants to and knows that each step he takes is leading him to the life he wants to lead. Last week Steve and I went out to dinner and though he could have made dozens of awful choices, he opted for a lighter meal. You CAN do it, Steve!

Trainer Notes

With the end of the transformation competition drawing near, I can’t seem to wrap my mind around the fact that six months have gone by since I first met and began working with Steve. It has been an exciting and challenging six months for everyone involved. Steve and his family have made such a great commitment to changing their lifestyle for the better. The nutritional changes and increased levels of activity have made such a positive impact on Steve’s life. He has much more energy (especially important for someone with two small boys), fewer aches and pains, and not to mention increased muscular strength, flexibility and endurance. I’ve enjoyed being able to watch Steve’s transformation throughout the competition. It is always a pleasure to train someone who is so utterly grateful and really looking to change for the better. Even though the competition is ending I am glad to know that Steve is going to continue to work out and keep up the positive changes he and his family have made.

Final Assessment

Steve is a man who works hard, never gives up, and can kickbox like a son of a gun!! He went through a final fitness assessment last Friday (7/31/09) and showed some major gains from the first day in which he started. His resting heart rate went from 104 bpm to 68 bpm, weight from 408.5 to 374 lbs, and Tanita body fat from 43.9 to 47.9% (+-5%). Steve's bench press max went from 195 to 230 lbs, squat max from 230 to 330 lbs, YMCA half sit-up from 40 to 56 sit-ups in a minute, sit-reach hip flexion from 15 to 19, and RHR 1 min after YMCA step test went from 167 to 112 bpm. Keep it up Steve and you will soon be running circles around those kids of yours!!

Steve Video Blog

Nutrition Blog: Week 7

Though Steve has already made huge nutritional changes, he's noticed that
it has still been difficult to get enough vegetables in during the day.
It's not that he doesn't enjoy them, but rather the fact that getting
enough veggies is not always his first choice. So, for Steve and others
like him, let me provide a few tips on how to incorporate more veggies
into your diet without the need to become a herbivore:

1. Spend 75% of your grocery shopping time in the produce department.
Pick up a surplus of veggies (fruits, too) that you and your family enjoy
and will eat. When you get home, prepare some of the produce immediately
by washing, chopping, and storing raw veggies in individually portioned
packages. This way, you're more likely to make good choices when grabbing
snacks, and packing lunches becomes a breeze.

2. Grilling, roasting, steaming, oh my! Being creative with how you
prepare vegetables will give them more flavor and make them much more
enjoyable to eat! Eggplant works great for grilling and will provide loads
of vitamins. Try roasting (baking sheet + veggies + olive oil + seasoning
+ 400° oven + 10 minutes… make sure to keep an eye on them). Root
vegetables work great for roasting (carrots, celery, sweet potatoes,
onions) as well as peppers, tomatoes, and asparagus. Steaming vegetables
is quick and extremely kid-friendly. Steaming extracts less nutrients and
vitamins than boiling, and it requires less water. If you don't have a
steaming basket, try microwaving 2 cups veggies (broccoli, carrots, and
cauliflower) in a large bowl with ¼ cup water for 2 minutes (or until the
vegetables have brightened in color and are the firmness you desire).

3. Its ok to sneak them! Add loads of stir-fried vegetables to your
marinara sauce the next time you make spaghetti for the family. Mash
rutabagas or cauliflower instead of starchy, white potatoes to fool picky
eaters. Add carrots or zucchini to quick breads or cakes; this adds
moisture without leaving a funny taste. For breakfast time, scramble eggs
with mushrooms, peppers, onions, and tomatoes. Make your own pizza using
less cheese and more of your family's favorite vegetables.

Trainer Notes

Within the past week we have retested Steve’s body composition as well as some various strength and cardiovascular measurements. The results of all the tests are extremely encouraging. Steve has already lost almost 30 pounds of body fat. In addition to the positive changes in Steve’s body composition, he has also made some pretty substantial increases in both his muscular strength and cardiovascular endurance. Through strength testing we discovered Steve has increased his max squat by 120% in a mere couple weeks. Steve was also able to complete a cardiovascular test he was unable to finish during our first fitness assessment. All the trainers are extremely proud and excited to see all the changes Steve is making and witness the hard work and dedication he gives to every session. We look forward to continue seeing positive results.

Easter!!

Steve's fear of Easter was well warranted this year but I'm pleased to
report that he has successfully hopped the hurdle. All holidays are a time
to socialize with family and escape the daily grind of routine; it doesn't
need to become a battleground between good eating habits and bad ones.
We've stressed the importance of "everything in moderation" throughout the
past month, and recognize that it's impossible to live in a bubble away
from temptation. While Steve likes to be in control of his eating habits,
he hasn't suffocated himself either. He neither "pigged out" on enormous
portions of casseroles and fatty meats nor did he starve himself, eating
only steamed broccoli and drinking water. This past Easter Steve found a
successful, healthy, and happy balance. He was able to enjoy the foods he
loves in moderation, having "just a taste" of the green bean casserole
that would have normally filled his plate. This year, Steve was able to
successfully discern what's best for him.

The knowledge you've gained is following you not just at the studio, not
just at your kitchen table, but everywhere you go. Congratulations, Steve!

Steve's Week Three Video

Steve's Week Two Video

Tranier Notes: Week 3

Unfortunately stress is a common theme in many peoples' daily routines. Between raising two small boys, the constant demand of work and working out five times a week, Steve definitely has his fair share of stress. Stress can have undesirable effects on our bodies, such as increased muscular tension, elevated blood pressure and lowered immune system defenses; all putting us at risk for illness and disease later in life. As Steve is beginning to see, exercise is a great way to relieve some of the day's stress. Exercise is a useful tool for everyone to use in order to reduce their stress levels. To make your workout as effective as possible at eradicating stress, choose a workout that fits your mood and abilities. If it was a particularly frustrating day try boxing to take out some of the pent up aggression from the follies of the day. If you feel overwhelmed by your seemingly endless "to-do" list try an activity that will help you clear your mind and focus on the present. Yoga is a great option to slow down the rapid fire thoughts of the day and reduce stress. Here are some other good ideas to help reduce stress during a workout;

-Work out with a friend, sometimes having someone to talk to makes all the difference
-Try changing it up a bit. Working with a trainer or taking a group class can keep your workout new and exciting. Plus, it is one less thing you will have to worry about yourself.

Nutrition Blog - Steve Labecki

With so many different topics within the field of nutrition to focus on and learn about it can be overwhelming to try to take it all in at once. Instead of drowning Steve with information and guidelines we have decided to set small goals in order to make sustainable changes over time. The first of which is increasing his daily intake of water. While drinking more water may sound simple enough, it is much easier said than done. Some simple ways to help increase your water intake are, keeping track of how often you are actually drinking water. With a busy schedule and life to get in the way it is hard to remember exactly how much water you are consuming in a day. Another way to accomplish this is to bring your own reusable water bottle; that way you know not only how often you are drinking water but exactly how much (not to mention saving the landfills from yet another disposable plastic water bottle.) One of the best ways to “trick” yourself into drinking more water is drinking flavored water. Many companies now offer flavor packets you can add to your water, just make sure the one you choose is both sugar and calorie free.

Trainer Notes: Week Two

Week two has come and gone and our man Steve is still standing tall. He
has really improved on his balance and strength throughout week two.
Because of his great attitude and his new drive for fitness, which I've
witnessed the last two weeks, I know this will be a life long chance for Steve.

Steve Week One

Trainer Notes: Week One

It’s the end of week 1 and aside from some initial soreness and “jiggly” legs Steve is doing remarkably well. Ryan and I are still getting a feel for Steve’s strengths and weaknesses. We started the week off with a fitness assessment to get some baseline measurements of several aspects of Steve’s fitness level. The fitness assessment gave us a better idea of what Steve is capable of and how hard we can push him in each session.

One of the biggest challenges we’ve faced so far is avoiding low back pain during various exercises. Steve and I spent a lot of time focusing on spine alignment and correct activation of the core muscles to keep from exacerbating his low back pain. One of the main struggles Steve had was continuing to breathe while he contracted his abdominal muscles. While using core strength in all exercises is important, we came to the conclusion that breathing definitely comes first on the hierarchy of needs. With this invaluable lesson under our belts we are ready to begin week 2.

Meet Steve Labecki

Congratulations! Steve Labecki
Fitness Together Mequon Contestant

Current Weight: 405 pounds

Goal Weight: 200 pounds

Steve Labecki is a graphic designer with great attention to detail in all that he does. His attention to detail will help him see all the little things that it is going to take to help him transform in this competition. Steve is ready to transform his life to have a more active life with his wife and kids. Continue to watch for blogs and videos of Steve's Transformation.