Q: Describe your life before the Body-for-LIFE Challenge?

When I reflect back on my life before Body-for-LIFE , most of 2007, I believe I was so overextended that I would for the most part collapse on weekends from exhaustion” I need to preface my point by explaining I was in a bad habit of over-committing myself in areas I either felt important or fully enjoyed.  My daughter’s cheerleading and dance competitions, booster meetings, then high school graduation preparation and college prep, fund raisers, working into the night on projects from work or my    non-profit events. Many a night developing PowerPoint presentations, writing up awards, house hold duties and helping with finals and homework. The balance and energy in my life was faltering.  I found myself forced to fall back and lick my self-inflicted wounds for a while—before going right back to the same process.

I am the division head for an occupational health unit that serves the largest command in the southwest region of the U.S., employing over 36,000 military and civilian personnel, The base where my medical unit is located is also the home port for two nuclear powered aircraft carriers, the USS Nimitz (CVN 68) and the USS Ronald Reagan (CVN 76). Each aircraft carrier is assigned to 21 squadrons and trains 35% of all the Navy's aircrews each year. Also, located there are most of the Naval Expeditionary and Naval Special Warfare units of the Pacific Fleet as well as the famed Navy Parachute Team, the Leap Frogs.  These commands are my clients—civilians as well as active duty—who present the unique challenge of caring for numerous dynamic military organizations that support Naval and joint operations.  High performance ships and aircraft along with mobile communication teams, special boat teams and other forces that are organized equipped and trained to be highly mobile and ready at a moments notice. I am the direct link to coordinate and perform required medical surveillance exams, and medical quals for these squadrons, ships and rapid mobilization teams. Most importantly I provide reassurance, compassion, direct injury care and personalized service to our war fighters.  Because I work with a wide range of diverse and specialized communities I liaison with many specialists DOD-wide (department of defense). Routinely I am requested to provide training and seminars along with collaborating with senior officials on inspection teams.  So, you can image the energy and emotional investment required to perform my job. Teaching about health and risk factors, I soon felt I was not a product of what I was trying to impart.  One of wellness, and effective life style modification (diabetes, blood pressure etc.) a positive self image.  My conscience weighed heavily on me. I came away at times disappointed that I was not practicing what I was preaching.  It’s a matter of conduct.  It’s the equivalent of trying to teach the risk of cigarette smoking as you light up a cigarette.

Q: What made you finally decide to take that first step and enter the Challenge?

*Poor Health  

As a nurse you would think maintaining your health would be a no brainer, but especially as nurses we over-commit with an emotional investment that usually puts your own individual needs second.

It had been over 3 years since I had had an extensive physical. So upon receiving my results I literally was in disbelief that my health had entered the danger zone.  Realizing my weight had ballooned while conversely my stamina and desire to exercise had declined I should have known I would reap these negative of results.  But, when the numbers are right in front of you… there is a sense of denial at first.   I was not borderline but instead a time bomb ready to go off ; markedly elevated cholesterol, blood pressure, heart rate, body mass index, weight and declining kidney function.  The kidney function results really hit me hard. Then to top it off my physician tells me I need to begin taking a regiment of 5 medications to control these factors and prevent my risk for stroke, heart attack, kidney failure and diabetes.  "My husband sat me down and told me you know where this is heading, I am really worried. At this point my daughter came in, she overheard the conversation, and said Mom are you going to die?  I felt ashamed that I let myself get to this point. I had created an unnecessary worry to the people I love.  "The best gift I could give my family and ultimately myself was to get, and stay, healthy.”  I knew, I needed a program that would push me, that was structured and simple to fit into my day.  Most importantly, I wanted something healthy; with clear, definable fitness routines that would produce major results in minimal time in order to get my numbers back in to the safety zone.  After reading about BFL’s research on HIIT routines, the high point technique and the nutritional component I truly was inspired and motivated to get started.

Q: What were your very first impressions of the program? Did you struggle or was it liberating?

Initially, I was really taken by the before and after pictures. That is what drew me in. Somewhat skeptical, initially, I admit.  However, after reading Bills book and especially after viewing the web site and the DVD set, Body of Work, I was sold.  I understood right away that this was not a quick fix or a cure-all, but a life style change. I really came away feeling that with diligent effort on my part this program would work for me.

My first impressions I think I was intrigue.  Reading Bills principles on the high-intensity concept and how HIIT contributes to better fat loss and increased aerobic capacity fascinated me.   I really was old school when it came to fitness. I thought you had to perform cardio for longer periods to achieve effective weight loss.  I had never heard of HIIT until BFL.  Further more I didn’t realized how important form and technique is to weight lifting.  It truly is an art.

Yes, I did struggle, especially the first 3 weeks. I couldn’t get past having to journal everything I ate and exercising 6 days a week.  How do I fit this in to my 10 hour work day and still find time with my family?   It was during this time when one of my fellow co-workers, a physician assistant approached me with an article from a recent medical conference he attended, the article outlined, that in order for true fat loss to occur, one must exercise 6 days a week.  Hmmm…again and again I kept seeing the principles in body for life surfacing on a daily basis. During the first three weeks I struggled with reversing bad habits and especially changing my mindset in regards to incorporating exercise back in to my life. Yes, I whined considerably. Instead of creating barriers to fitting my exercise in, which I found myself doing frequently, I had to work at reversing these thoughts and start creating options and solutions for myself.  During the first week I remember feeling somewhat nervous due to the fact I had experienced some lightheadedness while performing my cardio HIIT; is my blood pressure or my heart rate too high, am I pushing too hard?   These thoughts weighed heavily on me throughout my first two weeks. Though I was cleared by my physician, I chose not to begin any of his recommended meds until after the 12 weeks. Hoping there would be enough of a change to warrant no meds. So you can imagine my mental state; some anxiety and a little voice telling me to be careful.  The first week was the hardest, once, while leaving the gym, with my husband I decided to jog a little.  We both began a light jog and I asked him, “Honey we ran...what…about ¾ of a mile and he chuckled and said, “Oh sweetheart, it’s only been about 400 yards.”  Good Lord…jeese…  I was out of breath, and could barely stand up.  As I am panting I am trying to convince myself…stay positive… forget jogging… stick to the elliptical for now.

Q: Talk about the moment you first began to see changes in your body and/or outlook?   

Really, truely, the fourth week. I had dropped 11 inches and 8 pounds.  I was so elated.  I finally found something that really worked for me.  I think I called the 1-800 number a hundred times, I wanted to learn more and more and needed a better understanding of the intensity index.  At this point I was driven.    

Q: How did you feel on the very last day of your Challenge?

Ecstatic… So accomplished…I remember I took my blood pressure and it was 102/59 and my heart rate was 60. I couldn’t wait to get my cholesterol tested. I felt stronger, fitter and was shocked that I fit into a size 6.  I literally went from a size 14/16 to a size 6.  I have never been a size 6.  I can recall checking my new jeans to see if the size tag was upside down and I was really wearing a size 9. My daughter, Amber, gave me a big hug, smiled and said “I am so proud of you mom!” That was the best feeling and then she asked “where did you get those jeans?”

Q: What was the reaction of your friends and family to the amazing changes you made?

So funny…hysterical…My husband said, “I am not allowed to leave the house now.” My sisters Justine and Pam back in Boston saw me as a featured challenger on the BFL web site and called me, WOW!! You look amazing, no offense, but you never looked this good in your life even when a cheerleader.” My sister Darlene said holy @?... The pivotal point came when my pictures were developed. Even I did not expect the results in my pictures.  My sister-in-law Nikki, said when she saw my pictures, “Omg!  Look at your muscles!!! Gosh!  I am truly amazed by this; I had to look at you again!!  It makes me want to pack up and move into the gym.” My sister-in-law Melissa e-mailed, “Karen, you are fabulous!  Your Body for Life shots are amazing.  I'm so very impressed with your commitment to yourself and your health.  The added bonus is that you look like a 20 something again!”  “You've given me incentive to pick up my exercise pace again.”  My co-workers were so positive and jovial, cracking jokes, boss lady, “you da bomb”.  My fellow nurses Claudia and Tanja chanted “she’s bringing sexy back.” My physician was in disbelief. He pulled up my lab results and when he saw cholesterol 152 he told me he had to check my name twice to make sure he had the right person.  I had dropped 100 points in 12 weeks.  My colleague, Mike (physician-assistant), said he will have to rethink this program. He was a skeptic but watching my transformation over these 12 weeks and my lab values has made him reconsider BFL. I must admit I came away somewhat surprised by all the attention and a little self conscience. I started receiving e-mails and phone calls that word is spreading “you’ve got to see Karen” you won’t recognize her. Others in my clinic were coming by to find out how I did it. Best of all, my physician, Dr. Danforth, came by and gave me the good news.  I did not need to start on all those meds and to keep it up. You’re a shining example of what we are trying to teach our patients.

Q: Do you still follow the Body-for-LIFE program?

Yes, I finished my challenge in September 2007.  I reduced the intensity of my workouts for 2 months to maintain while still following the basic principles of BFL. I still continue to eat 6 meals a day, exercise 6 days a week, cardio 3-4 days a week, resistance 3-4 days a week and I continue to utilize the protein ready drinks.  I was so proud I did not gain inches or weight during this period.  I had achieved a good maintenance routine with BFL.  Then after the holidays I started back with new goals and high intensity intervals again and the full BFL program. 

Q: If someone were to ask your advice about starting—and finishing—the Challenge, what would you tell them?
Go for it… it works… guaranteed!!!  Body-for-LIFE is the program you have been looking for to change your life for the better.  This program is not just a nutrition and exercise program but a lifestyle.   It’s a 12 week program of nutrition and fitness and also a physique transformation competition.   Body for Life is grounded in the science and laws that govern healthy eating and weight loss.  In regards to starting and finishing the challenge, I share with folks, this is a personal journey and to just pick up the Body-for-LIFE book or scan the web site and you will see literally thousand of individuals, all ages who have achieved their health and fitness goals.  They have a 1-800 number to speak with experts in the field of performance nutrition and fitness 24/7.  There is no cost to you to access the site, the articles, or the representatives at the 1-800 number.  The challenge is a wonderful way to give yourself a kick start to a lean, healthy you. Finishing the challenge I will tell you as a professional in the health care business it is a fact… you will not only be fitter and healthier but you will have gained a new sense of confidence and well being that will apply to other areas of your life.   If I can do it at my age, 48, working a full time job, and raising a family believe me anyone can do it. 

Q: How has your life changed since doing the Challenge?

I have finally overcome procrastination in regards to my health and my quality of life.   I anticipate my day in advance much more in regards to creating time for my fitness and my meals.  I have developed stronger internal characteristics and competencies to hold myself accountable to my new lifestyle commitments.  The real key is knowing what is deeply important to me, keeping that picture in my mind, I am able to manage myself each day to be and do what really matters most.  When barriers to my fitness and nutrition present themselves during the course of my day I remind myself now… are my behaviors congruent with my goals. This way I am scripting myself mentally to make the needed changes that will provide the results I desire in the mist of conflict and change.  In essence I have developed a kind of personal effectiveness for my wellness.  I’ve become a better steward of energy so that I can best engage when it really matters, both personally and professionally. I now have a great deal of satisfaction in my ability to control my health and visualize myself as capable and confident in sustaining a healthy and fit lifestyle. In a nut shell I have found what works for me and I am striving to sustain the internal mechanisms that will keep me on course.

Q: Where do you think you’d be if you had never done the Challenge?

Probably struggling to get control of my health and my weight and perhaps be taking several meds to reduce my risks of stroke and heart disease.  I know my self image and self esteem would be suffering.

Q: What have you been up to since first joining BFL?

Since completing my challenge in September 2007 I have:

• Continued to follow the BFL program, eating properly and continuing to increase my endurance and strength.

• I am enthusiastically answering any and all correspondence BFL and Shane is sending me…

• I am reading more about nutrition and fitness.

• I am reading more with regard to occupational health and job related obesity.

• Seeking the latest research and guidelines from the centers for disease control and the world health organization.

• I feel I am an example now of good health; that I am not only talking the talk but also walking the walk.

•     I am planning a small business and writing a book utilizing the strategies I implemented with my BFL journey. Making a plan, giving it a deadline, believing in myself.  Though I have achieved success in my life before I have reawakened my drive and regained my energy through BFL.

Q: After going through the 12 weeks, how was your mindset different than it was before? Were you able to face challenges in your life with more confidence?

I feel better about myself. I have a newfound comfort and appreciation for who I am and how my personal strengths and attributes have helped me through the past 12 weeks. I feel now I am a product of what I am trying to teach my patients.  BFL gives me not only a renewed self but now the credentials in taking a leadership role in helping to improve fitness levels and overall health in my practice. During my research in to BFL, interestingly enough, I came across an article from the American College of Sports Medicine.  The article sited the results of a study in which the Body-for-life exercise and nutrition program (BFL) was tested against the American Heart Association’s exercise and nutrition plan (AHA).  The findings revealed that women who followed BFL lost significantly more body fat than the women who followed AHA.  Additionally, the women on BFL also had significantly greater improvements in their blood cholesterol levels.   I am mentally confident both with my self image and the research into the BFL program that I have credibility both physically and clinically!!

Q: What is your favorite free day meal?

I don’t really have a free day meal but a free day desert. Anyone that knows me will tell you, it is chocolate or vanilla frozen yogurt.   However, during my challenge I chose not to take a free day.  It worked out fine.  I had no cravings.  After the challenge I began utilizing the free day. Not all the time though.

Q: How have you spread the word of Body-for-LIFE to other folks?

• I have spread the word through command contacts and anyone who expresses interest in the program.

• I have assisted one of our Nurse Practioners in accessing the Web site and the 1-800 number as a resource for clients

• I have produced an inspiration video on achieving your personal transformation journey.

• I have created a PowerPoint photo slide that depicts my personal transformation. 

• The Naval Medicine West (public affairs) PAO has contacted me as well as the Fleet Readiness Center Pacific PAO, the Navy Compass newspaper and others for a personal story.

Q Being that you won the challenge in 2007. How have you continued to live this Lifestyle? And what has been the most difficult part? If anything.

• Have a plan, goals, and a daily menu for each week printed out, a food journal, and work out schedule. I still cut an x each time I work out.  So there is no stress for my week, it’s a no brainer. The food journal and training journal keeps me accountable and on track.

• Continue to watch my weight, measure every 3-4 weeks to ensure I am keeping it off.

• Absolutely incorporate 30 minutes of cardio and resistance training 4-5 times a week.  Break a sweat.

• Those who support me I keep as my sounding board for meaningful feedback. 

The most difficult part is still figuring out my energy needs.  I play with different food choices, types of carbs or protein sources depending on the day, week.  I anticipate my day and what will be required of me as as far as my activity level.  Maybe I will be teaching and have to do considerable amount of climbing stairs or walking across the base.  Will I be performing a heavy lift day?  Will I be up late for family or social functions?  Did I get a good night sleep or was it interrupted and I am somewhat fatigued?  So playing with my meal plan for the day to stay healthy and feel alert and capable.

Q: Current goals:

• Maintain my low cholesterol through proper nutrition and annual testing

• Sustain low blood pressure by continuing to live the BFL life style and monitoring it every 4    weeks.

• Reduce my % body Fat to 16%

• Increase tone and definition in arms

• Increase endurance

• Stay happy with my self image through positive affirmations

• Maintain a healthy life style through the principles of BFL

• Finish my BFL Inspiration Video by the 2008 Expo.

Q: Quotes that Inspire:

• Rise up; this matter is in your hands. We will support you, so take courage and do it." Ezra 10:4
  
• I can do everything through him who gives me strength. Philippians 4:13
  
• People are like sticks of dynamite, “the power’s on the inside”… but nothing happens...until the fuse gets lit!

• At 2110 degrees Water is Hot. At 2120 degrees Water Boils. One extra degree…makes all the difference.  And the one extra degree of effort in business and in life…Separates the good from the great!  It’s your life.  You are responsible for your results.  Its time to…turn up the heat.  You are now aware.  You now have a target for everything you do! S. L. Parker and Mac Anderson

• The two most powerful warriors are patience and time. Leo Tolstoy

• True life is lived when tiny changes occur.  Leo Tolstoy

• Perseverance, tenacity, resilience…You can do it!! Claudia Pontier, BSN,RN

• The game of life is the game of boomerangs,” Our thoughts, deeds and words return to us sooner or later with astounding accuracy.” Unknown

• Ability is what you’re capable of doing, Motivation determines what you do. Attitude determines how well you do it.  Lou Holtz

• Every human has four endowments- self awareness, conscience, independent will and creative imagination. These give us the ultimate human freedom... The power to choose, to respond, to change.” Stephen R. Covey

• I have learned over the years that when ones mind is made up, this diminishes fear; knowing what must be done does away with fear.  Rosa Parks

• The happiness of your life depends upon the quality of your thoughts: therefore, guard accordingly, and take care that you entertain no notions unsuitable to virtue and reasonable nature.  Marcus Aurelius

• Whatever you vividly imagine, ardently desire, sincerely believe, and enthusiastically act upon... must inevitably come to pass! Paul J. Meyer

• “Do or Do not…there is no try”  Yoda

• Be kind, for everyone you meet is just trying to get by and doing the best they can.  Kathleen Edwards,BSN,RN,COHN-S Navy Medicine West
                    

Q: Define Success:

"I define success in terms of the journey rather than a destination. My measuring sticks include family, profession and community. These elements are interdependent and all very important. My energy level and passion are at their highest when I can strike the correct balance. I can best put it in to words like this:

“The foundation for any measure of my success is my family. It's having a loving family, defined by a deep love and appreciation for each other, a strong relationship with God, my husband and my children.” It’s watching my husband come home after two nights sleeping on his office floor because he refused to leave his sick marines until they were stabilized.  It’s seeing your children now as young adults, making their way in the world, who are confident and kind. It’s when my eldest, 22 year old son, gives me a mother’s day card made of construction paper and glue that he made while tutoring elementary children, as a mentor for AmeriCorps literacy program. It’s when your 19 year old son gives his prized paint ball guns to his young cousins and takes them out trick-o-treating as he matures in to a young man and it’s when your daughter passionately chases a lost dog for miles and brings it back to the little girl next door. It’s seeing their infectious smiles and hearing their laughter from the other room. Indeed, over the years, to witness these small daily differences and acts of kindness, that transcends time,  fills me with such a deep, quiet satisfaction, that I thank God.

Success is when you are walking in your purpose and your calling. It's when your career is a perfect fit; when you love and have a passion for what you do." It is the pinnacle in which you enjoy the admiration and respect of your peers, are sought for your wisdom and judgment by the people you serve, and are secure in the knowledge that you are still open to learning something new each and every day. It’s knowing that you are empowering others and, hence, feeling empowered to take your organization steps closer to its full potential. It cannot be measured by title or position alone. It is dependant on how well you have inspired trust, empowered people, developed original ideas, and fairly and ethically perform your job. Simply stated, success is measured by the people that you have positively impacted."

It’s as simple as liking Mondays as much as Fridays. Looking at your watch at 4:20 p.m. and being surprised. Looking forward to Bring Your Daughter to Work Day, Nurses Day and Secretaries Day. It’s seeing for the first time the rank LT at the beginning of your name and the letters BSN, RN. after.   It’s walking up the plank way of your ship, the USNS Mercy, as you embark on sea trials. It’s standing proudly as you watch your staff receive accolades for making a difference. Getting a thank-you letter from a deployed, U.S. Navy, Corpsman, that received your e-mail of encouragement and just wanted to say, that “being away is hard, especially for the ones relatively new in the military-it helps knowing you have support of people like yourself.”  “That the inspirational video you sent him was shown to all his troops-that watching the films images and being out here-everyone was moved by it”. It’s when you look across a patient’s bed at a fellow nurse, smile and you both just understood and “spoke” the same language. It’s being inspired everyday by the courage, energy and determination of the patients I comfort and serve.  Its feeling you're needed, but knowing things run pretty well without you. Not taking yourself so seriously, and being just a little surprised when others do." Success is about believing in your self and helping others to do the same! “It is the point at which you can 'give back' to your community to the fullest extent that you desire. And, you are having a wonderful time in doing so."