Scott’s Success Story - Enhanced Energy, Push Up PRs, And Bye Bye Back Pain
“Don’t live the same year 75 times and call it a life.”
Key Takeaways
In just one year, my client Scott:
Increased his max push ups infinity%, from 0 to 20!
Resolved his low back and shoulder pain
Improved his metabolic health
Improved his cardiovascular health
Learned how to make exercise enjoyable
Began eating more protein, fruits, and vegetables than he has in his entire life
Improved his relationship with food
Continued to enjoy alcohol while improving his health
Made exercise an outlet for stress
Built muscle and strength
Received compliments from his significant other on his progress and newly “toned” physique
Laid the foundation for very exciting progress in 2022
On paper, Scott’s 2021 journey is nothing to write home about. Underneath the surface, he’s radically improved his fitness.
He may not have lost a ton of weight, but he’s lost his aches and pains, a few inches around his waist, and, most importantly, his fear of having no control over his physique or health.
Here are the 2 key takeaways from Scott’s story:
It’s possible to make unbelievable progress without seeing much change on the scale
If you start today, you’ll thank yourself a year from now
Now equipped with the knowledge and discipline needed to achieve the physique of his dreams, Scott will strut into the gym with confidence ready to accomplish even more in 2022.
Full Story
You’re not going to believe this. Scott lost about 5 pounds in 2021.
No, that’s not a typo. 5 pounds. He started the year around 230 and ended it at 225. And I couldn’t be more proud of his progress.
If you were in Scott’s shoes, you may be confused and even ticked off. An entire year of hard work and dedication, all for a dumb bathroom scale to tick just 5 slots to the left? What gives?
I’m sick of saying it and you’re sick of hearing it, but it's true - the scale does not tell the whole story. In fact, the scale is the least important part of Scott’s journey. Sure, he lost 5lbs, but that’s not important.
It’s what he gained in just one year that is truly incredible.
In just one year, Scott:
Increased his max push ups infinity%, from 0 to 20!
Resolved his low back and shoulder pain
Improved his metabolic health
Improved his cardiovascular health
Learned how to make exercise enjoyable
Began eating more protein, fruits, and vegetables than he has in his entire life
Improved his relationship with food
Continued to enjoy alcohol while improving his health
Made exercise an outlet for stress
Built muscle and strength
Received compliments from his significant other on his progress and newly “toned” physique
Laid the foundation for very exciting progress in 2022
Who cares what the scale says? It’s an inanimate object, it can’t even speak!
You see, Scott’s story goes to show that you can drastically improve your physical and emotional health without losing a significant amount of weight. Here’s how he did it.
Increased his max push ups infinity%, from 0 to 20!
When Scott first started working with me in December of 2019, he thought his days of push ups were behind him. Boy, was he wrong.
Now, he didn’t just magically drop down and bang out 20 perfect push ups after doing a total of 0 over the past 10 years. We took a slow and steady, stepwise approach. Here’s the basic progression we used:
Smith machine push ups (high)
Smith machine push ups (low)
Push up plank isometric holds
Push ups, negative only
Push ups, 3 sec pause at the bottom only
Push ups with modified ROM (chest to pillow)
Full range push ups (woohoo!)
Full range push ups with extended negatives
Full range push ups with extended isometric holds at the bottom
At 60, Scott is now able to perform more push ups, with better form, than he did in his 20’s or 30’s. How cool is that?
Resolved his low back and shoulder pain
After dealing with chronic low back pain and shoulder pain for the better part of 10 years, Scott’s spine and joints are feeling better than ever. Over the past 6 months, he has had only a few flare ups that lasted 1-2 days. In comparison, he was used to dealing with debilitating back pain episodes that would last for weeks or months at a time.
I can’t take any credit. Scott and I worked with his physical therapist to develop a training routine that complemented his therapy. We trained around his pain, choosing exercises that actually made his joints feel better, and made stability and mobility a focus.
Scott continues to get stronger, improving muscular support around his achy areas and taking stress off his joints. Dealing with chronic pain is debilitating and depressing. Targeted resistance training and mobility work reduced his pain and got him back to feeling like himself again.
Improved his metabolic health
Losing weight is not the only way to improve blood sugar regulation and reduce risk of diabetes. Scott improved his metabolic health by making some big changes:
Building muscle and resistance training consistently - both improve insulin sensitivity, i.e. how well your body handles sugars from food
Eating more fiber - a high fiber diet slows digestion and keeps blood sugar levels more even keeled than one low in fiber
Eating less refined carbohydrates - Scott loves cake and still enjoys it at least once a week, but he has improved the quality of his diet by leaps and bounds. Eating fewer refined carbohydrates and more fibrous, less processed carbohydrates has significantly improved his blood sugar levels.
Improved his cardiovascular health
The elliptical is Scott’s jam. On his off days from resistance training, he performed either low intensity, steady state or HIIT cardio for 20 to 45 minutes. Plus, he increased his daily step count from 4-6k/day to 8-10k/day.
It’s easy to zero in on the mirror muscles (#sixpack #biceps). Don’t neglect your most important muscle, your heart. Heart disease is the #1 killer in the world and improving your cardiovascular health is one of the most effective ways to prevent it (1, 2).
Scott would regularly perform cardio before work to get a head start on his steps.
Scott’s #1 tip for making cardio more bearable - listen to your favorite podcast! He swears that it makes the time go by at least twice as fast.
Learned how to make exercise enjoyable, again
If you don’t enjoy it, you won't do it. It’s that simple. If Scott didn't enjoy an exercise, we made a modification. If he absolutely loved one, we programmed it more frequently.
Years ago, Scott enjoyed exercising. It didn’t stress his joints, he lost weight more quickly, and he progressed over time. He was even known to go out for the occasional jog. Then things got difficult. He wasn’t having fun or seeing results anymore. Exercise became useless torture instead of an enjoyable outlet.
This time around, 2 things changed:
He focused on strength training - Scott didn’t know it before, but he loves strength training. After finishing a heavy set, he feels powerful and capable of conquering the world. According to Scott, not focusing on strength training early on in his fitness journey is one of his biggest regrets.
He was energized by making progress - The best way to have fun with exercise is to make tangible progress. Gaining the ability to lift more weight, perform a new exercise with good technique, or last a few minutes longer on the treadmill is fun and generates a ton of momentum.
Scott also likes variety, so we mixed things up often. Changing his accessory exercises and adding new movements to his routine challenged him physically and mentally. As crazy as it sounds, he started to look forward to each new phase because he knew it meant it was time for a new, fun challenge.
Working out can be grueling and flat out uncomfortable at times. Do your best to make it fun so that you stick to it over the long haul.
Began eating more protein, fruits, and vegetables than he has in his entire life
When it comes to diet, I don’t believe in addition by subtraction. Instead, I prefer addition by addition.
Addition by addition places the focus on incorporating more “healthy foods”, such as fruits, vegetables, and protein rather than on restricting “junk foods.” By thinking about eating more of the good stuff, Scott was less tempted to fill up on the bad.
Constantly thinking about all the foods you “can’t” or “shouldn’t” have is no way to live. Prioritizing the addition of healthy foods is a more enjoyable and sustainable approach. It’s been an effective strategy for Scott and the majority of my other clients.
Improved his relationship with food
Before, Scott thought foods were “good” or “bad”. Today, he understands that there is no reason to assign morality to food.
When consuming the right amount of calories from mostly minimally processed foods, you can enjoy your favorite foods in moderation and still improve your health. This is one of the most important lessons Scott has learned. Now equipped with this knowledge, he has been able to improve the quality of his diet without feeling hungry or restricted,
Continued to enjoy alcohol while improving his health
Scott’s a bourbon man. Also has been, always will be. A glass or two on Friday and Saturday nights is his ritual and signifies that it’s time to relax and unwind.
But bourbon isn’t healthy, so I took it away from him and he’s never going to have it again (3).
Just kidding! In the context of an overall healthy diet, a few servings of alcohol per week will have a negligible effect on your health. He’s been able to have his bourbon a few nights per week and still make amazing progress.
If you enjoy alcohol, enjoy it! For more on alcohol and fitness, check out the article I wrote HERE.
Made exercise an outlet for stress
Scott is a high level, successful professional. He’s also a type A perfectionist. This deadly combination is a breeding ground for chronic stress.
This past year, he fought fire with fire and used more stress to reduce stress.
Let me explain. Chronic stress is harmful and dangerous (4). Acute stress in the form of exercise is healthy and can actually help reduce chronic stress.
Exercise is perhaps the most effective outlet for stress. Working out consistently has been Scott’s secret weapon for managing stress. He continues to deal with stress, but finding a healthy outlet has helped him make massive strides in the right direction.
Built muscle and strength
When we started, Scott couldn’t do a single push up. Today, he can do twenty. He’s gained the ability to perform bodyweight exercises with ease and has started deadlifting, bench pressing, and squatting with added load. Not only that, he’s getting stronger every single week.
Sure, his body weight might not have changed much. However, the scale does not reflect body composition, i.e. ratio between fat and lean muscle. With how much strength Scott has gained over this past year, along with the changes he’s noticed with how his clothes fit and how he looks in the mirror, it’s almost guaranteed that he’s gained muscle and lost fat.
Don’t let body weight be your sole marker of progress. As Scott has shown, it’s possible to significantly improve your physique with little to no change on the scale.
Received compliments on his newly “toned” physique
Vanity is the last reason to improve your fitness, but it’s pretty dang cool when your efforts in the gym and kitchen are reflected in the mirror.
As a result of his training, Scott has built up the muscles in his shoulders, chest, and arms. As a result of improving the quality of his diet, he has slimmed down around his midsection. More muscle + less fat = the “toned” physique that everyone is after.
It’s fun to notice these changes yourself, but it’s even more exciting when someone close to you notices your newly formed figure. Toward the later half of 2021 Scott received more than a few compliments on his body. Everyone from his significant other to his co-workers have noticed.
You better believe that these affirmations have added more fuel to Scott’s fire to make even more progress in 2022.
Laid the foundation for very exciting progress in 2022
2021 was a huge year for Scott. He transformed his approach to fitness, improved his eating habits, and gained an immense amount of strength. But he’s not finished yet.
In 2022, Scott wants to push his fat loss and get below 200 lbs for the first time in over 20 years. His hard work will serve to help him hit the ground running in the new year.
Scott, running into 2022
A Tale Of Two New Year’s
Scott woke up unhappy on the morning of New Year's Day 2021. He knew he needed to exercise more, clean up his diet, and improve his health. He desperately wanted to make a change, but didn’t know how.
Worst of all, he didn’t have the time, energy, or motivation to do anything about it.
This year is totally different. Now with a year of progress under his belt, he has clarity, direction, and a plan for the future. He’s significantly improved his health, developed a better relationship with food, and improved his confidence.
5 lbs lost in a year. A tad under ½ lb per month. On paper, Scott’s 2021 journey is nothing to write home about. Underneath the surface, he’s radically improved his fitness. He may not have lost a ton of weight, but he’s lost his aches and pains, a few inches around his waist, and, most importantly, his fear of having no control over his physique or health.
Scott has taken back the control.
When he wakes up on the first morning of 2022, he will have all the power. The momentum he generated by making such terrific progress this past year will be an energizing force.
On the cold, rainy days, when his bed is warm and comforting and the last thing he wants to do is work out, Scott’s going to contemplate going back to sleep. He’ll lay there and mull it over, reflecting on his success of the past year and his ambitions for the next.
Knowing how far he has come but not yet satisfied, he’ll throw off the covers, lace up his sneakers, and get it done. Now equipped with the knowledge and discipline needed to achieve the physique of his dreams, he will strut into the gym with confidence ready to accomplish his goals in 2022.
Wrap Up
Here are the 2 key takeaways from Scott’s story:
It’s possible to make unbelievable progress without seeing much change on the scale
If you start today, you’ll thank yourself a year from now
Do you know that you need to make a change but feel unmotivated and stuck?
Are you unhappy with your reflection in the mirror or need to improve your health?
If you think it’s time to finally stop running your wheels and make tangible progress in the new year, you can start today.
Scott is just one of the many people I’ve helped through my 1 on 1 fitness coaching program. To learn more about how I can help make 2022 the year that you transformed your health and attained your dream body, sign up for your free consultation below.
If you have any questions, you can email me at solokasfocus@gmai.com or drop me a line below.
Happy New Year. Start 2022 on the right foot.
Sources:
https://www.cdc.gov/heartdisease/facts.htm#:~:text=Heart%20disease%20is%20the%20leading,groups%20in%20the%20United%20States.&text=One%20person%20dies%20every%2036,United%20States%20from%20cardiovascular%20disease.
https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/art-20046502
https://www.niaaa.nih.gov/alcohols-effects-health/alcohols-effects-body
https://www.youtube.com/watch?v=D9H9qTdserM&ab_channel=BeckmanInstitute
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