Before

I started in late April with Audra’s Saturday bootcamp and a couple of semi-private sessions to work on form. I had some modest results and because I was feeling better, I started making better eating choices and imposed portion controls back into my diet. When I learned about the Fit Body Bootcamp, I knew this was my summer to reshape my body. I carved out a slice of “me time” in the 6 am hour and got busy. At the first dunking near the first week of June, I weighed 144 and was over 34% (to check actual #s) body fat. At the second dunking on 8/30, I weighed 132 and had lost 8.8% of my body fat. I also put on 3 lbs of muscle during those 11 weeks.

After

One of the biggest factors in my success was diet. I can still remember sitting on picnic benches under the oak trees, munching almonds and drinking coconut water while Audra gave us a nutritional counseling session.

Audra here. Since Susan is to humble to say it herself, I’ll say it for her! We at Red Shift Fitness Ran our very first 12-week challenge this past summer, and Susan was definitely up for the challenge! She won our first annual contest and now participates in our Bootcamp and nutrition programs FOR FREE for an entire Year! Congratulations Susan!!!

You have to check out Leanne’s story below… it’s nothing short of inspiring!!!

Audra Baker runs THE BEST boot camp in the South Bay!  (Yes, I have been to many others and I promise you – hers is the best!) I have been working out with Audra for several months, and after 15 years of being almost 90 pounds overweight, I have now lost 68 of those pounds! With Audra’s motivation and expertise, I know I will lose the other 20. I now have muscle, tone, and strength in my body that I have never had before. Audra is a master at knowing how to get the maximum results for your body, and her knowledge of nutrition is extensive. She has more motivation and enthusiasm than anyone else I know. Audra has taught me so much about fitness and nutrition that I am totally confident that I will always have the tools I need to maintain my fitness and health. If you are thinking about how great it would be to get more fit (even if it’s not about weight loss) – just come and try it out. Audra will give you 100% of her effort and make every minute absolutely worth your while. You CAN do this! Come workout with us!

It hit me in December 2008 when my husband received a beautiful photo album of our Thailand trip we had taken with our family that past November.  In viewing this 44 page album, there were only a couple pictures with me in them.  I saw my grand daughter with everyone but none of her and I.  My feelings were hurt and I was upset with myself.  I made the choice to erase all pictures with me in them as I could not stand to look at my fat face.  I was embarrassed at what I had become, over weight!  I was very disappointed and had no one to blame but myself. At this point, I knew I had to make a change.  I want the memory of my vacations with my family and grand daughter to be complete with me present.

January 8, 2009 I started my first 6 week boot camp class with Audra.  Three weeks later I joined Audra’s nutrition class.  In 3 months, I took off 17 lbs and in a total of 5 months I am down 22 lbs and continuing to lose.  I have dropped 2 pant sizes and a ton of inches, my body has muscle and tone where I have never seen it before.  I have 10 more pounds to get to my goal and am confident I will reach it.

I have taken exercise classes, hired personal trainers and even nutritionist before but never had these results.  The difference I have found in Audra’s style vs others, is that she takes a hands on approach and becomes committed to your goals!    She meets with you one on one to gather information about you and what your personal goals are then follows through and  assist you the entire way to achieve them.

Audra makes you feel like you are the only one she works with even though both courses I took from Audra were groups.  I could not have done this without Audra’s assistance.  She kept me motivated and on track.  When I fell off, she was there to pick me up!  Today, I look in the mirror now and can’t believe the transition.  If you are looking in that mirror and disgusted like I was, you too can make the change.  Come join us!  You will love it, I do!

Before I start ranting and raving, watch the video first because I’m sure I ranted and raved enough there!

Yup….another week with nothing remotely fabulous to share with you in the “outcome” department.

Which I thought would be a great topic for a blog.

As I sit here and reveal to you that my weight has been just about the same over the past few weeks, it seems as though my well meaning behavior changes are not working.

Or are they?

You see, there is a big reason I am doing this with you.  Well…okay, there are a lot of reasons.

But the reason I’m thinking of right now is because I really want you to realize how “human” I am, despite the fact I happen to run a fitness Bootcamp and nutrition business.

I know my body pretty darn well.  Losing weight has never been an easy task for me.  So when I decided to embark on this challenge in a public fashion…

I kinda already knew that this was going to happen.

I kinda already knew the weight was going to come off slowly and it wouldn’t be some super-exciting event.  At first, it freaked me out a bit.  Being so blatantly (and publicly) honest isn’t easy.

But like most things in my life:  I do what I can to turn that lemon into a frothy, delectable, and outright delicious glass of lemonade!

Turn it into Lemonade!

So here goes.

As annoyed as I am (even though I knew this would happen) that my outcome goals (ie…weight on the scale) do not seem to be proportionate with my behavioral goals (ie….actual consistent habits of exercise, clean eating, etc), I’m okay with it.

If there is one thing that I would like to teach you (and me for that matter) is that what matters more than your outcome goals NO MATTER WHAT are your behavioral goals.

Here are some examples of behavior goals that I am implementing on a daily and weekly basis:

• Exercising almost every day…no matter how busy I perceive my life to be
• Drinking green tea almost every day (it’s so freaking good for you!)
• Decreasing my coffee habit to one cup per day, made at home with ½ decaf (I seem to have this one down…except I can’t seem to stick with it on Sundays…)
• Increasing my water intake to a minimum of 3 liters a day, with my ultimate goal of 4 liters a day
• Incorporating yoga and meditation into my weekly routine at least 3X a week
• Eating clean 80-90% of the time
• Whether it’s clean, or not-so-clean eating, I do not overeat (I’m 90-95% compliant with this)
• Drinking a green smoothie a few days a week. (these crazy concoctions actually taste delicious, and after I consume one…I feel like Super Woman!)
• I absolutely must get a minimum of 8 hours of sleep a night (80% compliant here)

Here’s the truth:

Because of the small, yet very powerful conscious changes I’ve made in my behavior, my body is changing every single day, even though the scale isn’t moving,

I can tell things are changing.

• My energy is more focused, steady, and strong all day long.
• My cravings for sugar are almost non-existent.
• I’m sleeping better at night (from the workouts and less blood sugar fluctuation, I’m sure)
• And yes…even though the scale is barely budging, I can tell my body is getting firmer, tighter, leaner.

As frustrated as I am (and maybe even you?) that the scale is not moving, I know and believe with all of my heart that it will.

IF AND ONLY IF….

I keep doing what I know I’m supposed to be doing.

I HAVE TO keep eating clean

I HAVE TO keep exercising

I HAVE TO keep managing my stress

I HAVE TO keep getting enough sleep

It’s so easy to get frustrated when it seems your doing everything right, but you aren’t reaping the benefits.  It’s so easy to just say “SCREW IT ALL!!!  I’M HEADING TO FOOD COURT!!!  BEN & JERRY’S…HERE I COME!”

I get it!!!

But…if I can stay the course….so can you.

And if you’ve strayed off course, get back on RIGHT NOW.  Not tomorrow.  RIGHT FREAKING NOW.  The better you get at the skill (the behavior change) of getting back on course quickly, the quicker you’ll reap the benefits.

Here’s to another week….

I’m going to keep going strong DESPITE THE FACT I HAVEN’T DROPPED A FREAKING POUND.

And you know what?  I’m going to do it with a smile on my face. : )

It’s true.

Since we opened our Willow Glen 6am location, I have been teaching all the classes and haven’t been able to actually get to a Bootcamp class to participate.

Well, while our Willow Glen group is ROCKING IT EVERY MORNING (watch out Gilroy and Los Gatos…there’s a new kid in town!), I have been trying out different health clubs in the neighborhood.

Miguel wants a place to swim, so we’ve gotten all these passes to all these clubs around town.  It’s been a while since I’ve gotten my workout on at an actual club, so I was interested to give it a go.

As some of you might know, I made my entrance into the health and fitness world teaching group exercise at the ripe old age of 19.  So with some club passes in my hand, I just couldn’t help giving some of the free group classes a try.

Tuesday night:

5:30 – cycling

Bootcamp Rulz... Silly Club droolz!

6:30 – sculpting

(Both of which were favorites for me to teach…I loved it!)

Yes, I spent 2 hours at the gym (and if you include drive time, locker time, etc, it was closer to 3 hours).

Here’s what happened:

Okay…I’m not going to sit here and bash the classes.  Because I did have a lot of fun.  The instructors (although both were very very very out of shape),  were funny, engaging, and entertaining to say the least.

But I can’t believe that despite pushing myself in the class, I barely burned 300 calories in an hour and hardly broke a sweat.  I really don’t get it.  When I used to teach, I would be DRENCHED!  I also would feel like I got my world rocked with a great workout.

But not here.

And then we have the traditional group exercise strength class.  The instructor had so many gadgets and props, I think she forgot about the actual exercises!  I can’t believe that spent almost 3 hours total in a completely unproductive environment.  Look people…I’m not trying to sound all important here, but I think we can all agree on this one:  Your time is precious, valuable, and probably your most important assest!  Yes?  Well, that’s how I feel about my time, too.

Here’s what I mean:

If my goal is to lean out, get in shape, change my body and increase my fitness…AND I can do it in less than an hour…why would I waste almost 3 hours in very unproductive formats of exercise?  I just don’t get it!

I don’t know.  I think Bootcamp has spoiled me.

I love Bootcamp!!!

The workouts actually challenge me.  The instructors know your weaknesses and strengths and know how to push you just the right way to get you motivated and moving past your limits.  You actually get results.

I think I’ve moved into a new era of my life.  Goodbye silly club workouts and HELLO Get-my-butt-into-serious-shape-Red-Shift-Bootcamp-Training-Sessions!!!

See you out there.

Audra :  )

P.S.   If you haven’t already signed up for bootcamp, you can do it here!!!

PPS…you know what I’m talking about.  Getting real results faster than anything else out there.  I wasted my time Tuesday night.  Now you don’t have to.  Join Bootcamp Today!

A very frustrated Audra.

Last week was a good week for me.

I increased the intensity of my workouts. I took my typical 3.5 mile run I do once a week and upped it to a 6 mile run…and I did it three times this week. (which if you don’t know already…I am sooooo not a runner.  This was a HUGE thing for me this week!) I even made it to power yoga.

On the food side, if I had to rate how “clean” I am eating, I’d say it was 85-90% clean.  The other 10-15% I consider my daily coffee (because I have to have it with cream, milk, and sugar), and other random happening (I locked my keys in my car and ended up waiting for a friend to rescue me at Una Mas.  Starving and well overdue for lunch, I ordered pretty healthy foods, but the tortilla soup was very salty, filled with cheese, and I ate every last tortilla chip they gave me.)

So other than some sugar and cream in my coffee and too many tortilla chips at ONE meal, my food choices rocked last week.

Which is why I’m so completely annoyed to share with you that I haven’t lost one stinking pound this week.

The scale keeps toppling from 145.5-146.5, which by the way is the exact same weight I was at when I did my body fat composition testing.  I REALLY was thinking that I was going to write a celebratory blog, as I thought FOR SURE I was going to be down to at least 143, so I could celebrate FINALLY hitting the 10 pounds mark.

But no.   No such luck.

AUDRA THE HUMAN SAYS:

I am fully annoyed.  Totally perturbed.  Fuming pissed.  Poor Miguel.  He’s had to deal with my less-than-fabulous mood all day today….just because of some stupid number on the scale.

So far, I’ve been very positive throughout this whole adventure.  Since I started on December 1^st, I am down between 7-8 pounds.  I realize that is something, but O.M.G….could it please go just a little slower??? I mean really.  If you break it down over the last 9 weeks, we’re talking about less than a pound a week.  AAARRRGGG!!!  I am so annoyed.

AUDRA THE FITNESS PRO AND NUTRITION EDUCATOR SAYS:

Great job!  At least I’m going in the right direction!  And the slower it comes off the more likely I’ll be able to keep it off!

Also, because of your insane schedule, high stress levels and lack of sleep…honestly…it’s any wonder you’ve been able to lose ANY weight at all!

AUDRA ANNOYED AT THE WORLD SAYS TO AUDRA THE NUTRITIONIST:

“Screw off…I’m still pissed!”  Just kidding…I wouldn’t say that to myself.  : – )  But, I do need to re-evaluate what’s important in my life and where my priorities lie.

I am soooooo sick of carrying these 10 extra pounds, that getting them off is a big priority.

Running my business and making it very successful is also a huge priority.

How can I do both?

How do I run and manage this super cool BootCamp Business while remaining calm, decreasing my stress, getting enough sleep, and actually losing weight.  Do you have any suggestions???  Please post!

HERE’S MY NEW PLAN OF ATTACK…GRRRRRR!!!

• More water! My intake has been about 2 to 3 liters a day.  I really should be doing more like 4-5 liters a day.  Bathroom breaks…here I come!

• Dairy is gone. I’ve been drinking way too much milk.  Now I’m not here to tell you to stop drinking dairy.  Only once you go through my nutrition programs will you know if it’s a good idea or not.  But what I know for me is…too much dairy means inflammation.  If I kill the dairy in my diet, I should kill some bloating, too.

• Intense workouts are in, but super long cardio is out.  I know this and I try to teach it to my clients.  I can’t tell you how many clients and friends I have that run ½ marathons or get into racing tri’s thinking they’ll lose weight, but they always end up gaining weight!  Why?  Because there’s way too much repetitive stress on the body with no recovery.  Their stress hormones increase while their immune system is dealing with chronic inflammation.  It’s a perfect recipe for storing fat.  (Then, add to that a probably low intake of quality protein, over consumption of processed carbs, and under-eating veggies,  then that poor person doesn’t stand a chance to lose weight….no matter how many marathons they train for. )

• Meals are pre-planned and cooked

Breakfast will almost always be oatmeal with fruit and eggs for protein.

Snack will be a smoothie that is insanely good for you…see the blog page here.   I’ve stopped drinking this smoothie for a few months, but I think the extra green veggie intake will help to boost my vitamin and mineral content, and ultimately help alkalinize my body.  (Don’t know what that is???  You should join my nutrition programs…)

Lunch will almost always be a huge salad with tons of veggies, lean protein, and a ¼ cup of brown rice mixed in.

Dinner will almost always be a lean quality protein (probably fish) and an astronomical amount of veggies.

Okay…that’s my plan this week.   I’m annoyed.  I’m pissed.  But I’m not going to give up.

Do you have any suggestions or words of encouragement?  Share them below!

successful.

Just check out the video I put together of our Los Gatos group (Look to the right…).  It was insane!!!  For this being my first “big event”, I’m quite excited that most everything went well…including the weather.

We had a huge turn out in both Los Gatos and Gilroy, and everyone is very excited about the challenge.

And I’m excited about mine, too!

I started on December 1^st.  I lost a net total of 4 pounds for the month of December (not bad considering I accepted all party invitations and didn’t deprive myself of any Christmas goodies.  I just made sure to exercise and be conservative with my food intake.)

I started this 12-week Best Body Challenge a full 6 pounds lighter than I was December 1^st, and I’m ready to kick it up a notch and get my ass back into top shape.

Now, because I told you this was going to be full disclosure,

I asked Miguel to video tape my Body Composition Test.  Aaron, the owner of Fitness Wave runs an awesome business for all us health and fitness enthusiasts.  If you’ve never done hydrostatic underwater weighing to determine your body composition, then check out the (rather comical) video below to see how I did.

Seriously…

It was the end of a very long day and I was feeling less than fabulous to have to get in a freaking swim suit in front of a camera.  But, all in all, it went well.  I’m not so thrilled with my numbers, but it should be very exciting to see what happens over the next 12-weeks!

Stay tuned!

Repeat this circuit 5 times!

10 twisted high planks

Twisted Plank

10 side planks, each side

10 elbow planks: alternating arm reach

10 jack knife on the Bosu Ball, each side

10 bicycle on the Bosu Ball

10 Super Mans

Sprint up a hill!

With the 12-week Best Body Challenge launching in about 1 week (January 23rd to be exact), there is a lot to do on my part.  I find myself sitting on my butt returning emails and phone calls, and then running errands all over town getting ready for the big launch.

(if you haven’t signed up yet, it’s really easy, just click the best body challenge picture to the right, sign-up, and download your program!)

Reversed Superman

But attempting to find time to get a workout in is proving to be very challenging.  My legs are still INSANELY sore from the Butt Blaster Workout on Monday, and since time was an issue today, I decided to hit my core:  strong, short, and sweet.  I hope you give this workout a go.  And if you can’t seem to do it on your own, then JOIN THE 12-WEEK BEST BODY CHALLENGE!!!