DumBell Success Stories: Cody Vernon

Today's DumBell Success Story features McGrew recruit Cody Vernon. Congratulations, Cody!


Cody Vernon has been a regular at the McGrew Point Boot Camp since August. Over the past 6 months, Cody has lost an amazing 40 pounds! In the past, he had struggled with motivation and consistency, but Cody says trainer Cheri Kendall changed all of that. Cody states, "Cheri Kendall deserves a big shout out! She has kept me motivated for the past several months and helped me establish a habit of exercise." 

Cody and wife Kyle, pre-boot camp! 

"Watching Cody's transformation has been so rewarding as a trainer," says Kendall. "He is the hardest-working member of McGrew crew, day after day. From the beginning, even at 40 pounds heavier, you could see his determination to take back control of his body and bring a higher level of energy to his life and family." She also teases, "Did I mention he has a great sense of humor and doesn't mind that many of my stories are 'for the girls?' All joking aside, with his weight loss and running successes, he is an amazing role model for our team."

Cody also cites an improved diet that focused on more fruits, vegetables, and lean proteins for his weight loss. He also gives credit to his wife, saying, "I would be remiss if I did not mention my biggest inspiration: my wife, Kyle. For years now she has been getting up early 4-5 times a week and is out the door to exercise before she starts her day. The support and encouragement I receive from her is priceless when it comes to my success!"

"Cheri, along with many of my fellow Boot Campers, helped me train for and run my first half marathon a few weeks ago! I was able to finish the program all due to the strength I have gained from such a great program," says Cody. "My biggest heartfelt thanks to Cheri, the McGrew Crew, my family, and DumBell Fitness for helping me get back on the right track!"

Cody with his son after finishing a race. Way to go, Cody! 

DumBell Fitness Demos: Abdominals

Today we're introducing a new blog offering: workout video clips! Each week, DumBell Fitness Owner and Lead Trainer Christina Landry will demonstrate a short workout focusing on varying muscle groups. In today's clip, Christina shows how to tone the abdominal muscles using a stability ball.

 Ready to get stronger? Try this move today! 

Being Thin Isn't Always Healthy

It’s nearly Spring, and with swimsuit season on the horizon, the magazines are filled with pretty pictures of thin, beautiful, tan models. In today’s media, we are constantly bombarded by unattainable images of supermodels and super athletes. The glossy, airbrushed photos tell us we need to be thinner, have bigger breasts, and fake eyelashes. They are selling us on a body that isn’t ours. 

But you know what’s worse? They make these things seem attainable. The truth is, for most people, it isn’t without extreme and unhealthy measures.

Take for example supermodel and Victoria Secret Angel Adriana Lima. In November, she did an interview for The Telegraph and detailed her strict pre-fashion show diet. Nine days before the show, she cut out all solid food and consumed only water and protein shakes. Simultaneously, she increased her workouts with a trainer to twice per day. Twelve hours before the show, she stopped consuming anything, even water.

“Water loading,” the process of drinking large amounts of water for a few days and then eliminating it completely, is a common tool among model athletes and professional body builders. Depriving the body of the nutrients from water and the energy from carbohydrates causes the skin to shrink. The skin will then act as saran-wrap and cling to the muscles, making them seem larger. However, this is an illusion. The muscles are not bigger, the skin is simply depleted.

These techniques are harmful in so many ways. The models are stripping their muscles of energy, potentially robbing their bones of nutrients, and possibly causing amenorrhea. But perhaps the most harm they cause is that they perpetuate the myth that these models acquire these figures purely from a healthy diet and exercise. That simply isn't the case.

Overall health and wellness is more important than an unattainable number on the scale or a specific model look. Strive to be healthy, not model-thin. 

Quick Tips: Stop Making Excuses

Today’s Quick Tip focuses on what I say in Boot Camp ALL the time: STOP MAKING EXCUSES!

A lot of physical training is mental. Physically, it might seem like we can’t do a move or exercise, but it’s really mental. An excuse is just your subconscious trying to hold onto who you used to be, because you’re afraid to be who you know you can be. Don’t be afraid of your own success. The more you feed into your excuses, the more likely you are to believe them.

It’s so important to have an accountability partner! Slacking off is contagious—if the person next to you in Boot Camp isn’t putting 100% into her mountain climbers, you probably won’t either. Find someone that pushes you harder. And never forget that you may be inspiring someone else when you choose to put 100% into your workout.

Bottom line: If you think you can, you’re right. If you think you can’t, you’re right. Don’t let you excuses drag you down. Be the person you want to be, in the body you want to have! 

Looking for a little more inspiration? Check out this article from Active.com, "Eliminate Excuses: No Buts About It." 

Project Green Thumb: Garden Supply List

Last week we demonstrated how to build the structure for an above-ground garden. Today, we’d like to share with you what we used to plant our garden. 

Supply List: 

• Soil. We prefer to use Miracle Grow Soil for Gardens and Flowers.  
• Small lattice work for cucumber vines and tomatoes. 
• Sturdy stakes to pen the tomatoes up with.
• Twist ties to tie plant to the sticks or lattice work. 
• Staple gun (not mandatory) to staple lattice work to frame. 
• Gardening scissors to cut fruits and vegetables. 
• Watering hose (we use a Good Year hose)
• Watering Wand

In our garden, we have herbs, vegetables, and fruits. We planted half herbs, and the other half is split between fruits and veggies that our family likes. Our garden contains:

• Herbs: thyme, rosemary, mint, oregano, and basil. 
• Veggies: green onions, bell peppers, and cucumbers.
• Fruits: strawberries, blackberries, and tomatoes. 

We bought our entire garden as seedlings, not as seeds. This will give you faster results. However, if you want to use seeds, feel free! 

Some more tips:

• Water daily, being sure to saturate the soil. Try your best to not get the leaves of the plants too wet. Always try to water in the morning. 
• Every three months, re-fertilize the soil. We use Miracle Grow, but there are 100% organic fertilizers to choose from. 
• Use flags with streamers attached to keep fruit-loving birds away. I also use a fake owl! 
• If you start to see tiny bugs in your garden, kill them with a simple mixture of water and dish soap. 

Happy gardening! 

DumBell Fitness Represents at Hawaii Warrior Dash!

On Saturday, nearly 75 DumBell Fitness Boot Campers participated in the Hawaii Warrior Dash, a 3-mile race that consisted of 12 obstacles, including wading through mud and jumping over fire! Here's a few of our favorite pictures from the day. Way to go, recruits! 

Our fearless leader in action! 

Hope to see many more of you out there next year! 

DumBell Success Stories: Carmen "Aggie" Paguirigan

Today's DumBell Success story highlights the accomplishments of Carmen "Aggie" Paguirigan. She's a great example of how hard work can pay off! Congratulations, Aggie!
 
**Article by Janet Youtt

For Carmen "Aggie" Paguirigan, the Boot Camp phenomenon clicked after the third week. She had joined at the urging of a good friend who talked her into going together. “All of a sudden I realized I wanted this class. I needed this class,” says Carmen, a stay-at-home mom with two young boys. “I was running at the back of the pack that day and all of a sudden I got angry with myself for being last.”

She recalls how for most of her life she had been naturally thin. After getting married and then having children, the pounds slowly stacked up. She found herself avoiding mirrors and making sure she was behind the camera instead of in front of it. She had never lost weight except after the birth of her sons. With a degree in genetics from Texas A&M, Carmen left a good job at the National Institutes of Health in Maryland to follow her husband’s Air Force career. Like so many spouses, she began caring for everyone else and putting herself on the back burner.

She began Boot Camp when her youngest son was a year-and-a half. She says the free childcare was a huge draw because it’s such an obstacle to getting fit. “The military lifestyle can be very lonely,” says Carmen. “You have to make friends each time you move and hope that someone is interested enough in exercising to want to swap childcare with you.”

In combination with Boot Camp three times a week, she began altering her eating habits. Although she didn’t choose one particular diet, she shrank her portion sizes, drank more water and said no to extra goodies. She also says just moving her body was a large part of her success. After 7 months, she lost 22 pounds and nearly 20 inches from her body. She was ecstatic!

Aggie showing off her amazing results! 

Since that time, Carmen has completed several half-marathons along with that same friend, Susan Scrivner, who talked her into Boot Camp. They train on the weekends and sometimes even swap childcare if their husbands are not available. “Thanks to Boot Camp, I’ve learned to set mental goals. I started with one mile, then two and before I knew it I was running eight miles in the Great Aloha Run,” she says. “I’ve never felt better about myself. My self-esteem has gone through the roof. Life is too short to say I can’t.”  

Healthy Habits: Clean Eating Recipes

My family has re-committed to living a clean lifestyle. We recently cleaned out all of our cabinets, ridding ourselves of all processed food. This transition inspired us to try out some new recipes: Waldorf Salad with Homemade Mayo, Chocolate Cranberry Pie, and Cookie Sandwiches with Coconut Whipped Cream. My family loved them! Try them out this weekend and let us know what you think!

Waldorf Salad with Homemade Mayo

Chocolate Cranberry Pie (Note: we used extra coconut oil in the crust)

Waldorf Salad

Homemade Mayonnaise
Grain-free Chocolate Chips Cookies
Coconut Whipped Cream 

Assembling the cookie ingredients

Cookie sandwich complete! 

Trinity enjoying the finished product! See, kids can enjoy healthy treats and love them, too! 

Project Green Thumb: Building a Raised Garden

Today's post is brought to you by Christina's husband, known to most Boot Campers as "Sexy Beast."

Several months ago our family made a commitment to start gardening as part of our healthy lifestyle. We like to know where our food comes from, and growing it yourself is the surest way to know that! We started by building a raised garden, and the step-by-step process is detailed below. 

We chose to have a raised garden because:

• We wanted to repurpose our picnic table. 
• Keeping the garden off the ground helps eliminate pests. The biggest concern in Hawaii is termites. If you have metal legs on your table, mice will not be able to climb into the garden.
• The raised bed prevents weeds from the grass spreading into the garden.
• It eliminates the potential of the wood rotting from the sprinkler systems.
• We wanted to ensure proper drainage of the garden.

There are a few drawbacks to an above-ground garden: 

• You can only use a square or rectangular table.
• The table has to be sturdy enough to support the weight of the dirt, and needs to be in decent shape. You should not use a glass table for this project.
• The table will be extremely heavy, so it can be difficult to move unless you have two people. It will weight approximately 150-200 pounds.

Ready to start building? Here's the step-by-step process: 

Supply List:

Wood: Buy treated wood to prevent rotting. I bought the cheapest kind available. (If you buy at Lowe’s or Home Depot, they’ll do the cuts for free. Make sure to bring your measurements!)

Power Drill: Any drill will do!

Screws: I used DeckMate 8x2 ½ Phillips square-drive screws because they don’t rust.

Paint (optional): I used outdoor spray paint to help seal the wood. This helps ensure that my wood does not rot, and also for aesthetic reasons. This is not mandatory.

Pavers or Bricks: Use underneath the legs of the table to make sure the structure doesn’t sink into the lawn.

Table: Use your own old backyard table, or find a cheap one at garage sales or on Craigslist. Just keep in mind that the table needs to be in decent shape, or it won’t be able to support the weight of the garden.

The "Sexy Beast" and daughter Trinity building a raised garden! 

The Steps:

1. Measure the length and width of your table. The length should be the longest measurement. Use 12x2s for the outside of the table. When measuring, be sure to add the width of the wood to your final measurement. This is the wood that will connect all the pieces into a square.
2.  Once you have measurements for length and width, you’re ready to move to the inside of the box. I used 4 1x2s and cut 2 of them a foot shorter than the length and 2 of them 6 inches shorter than the width. This is what actually sits on top of the table.
3.  Next, you’re ready to build. I flipped the table upside down, and formed the box with the 12x2s. Once they are matched up, you’ll need to measure how high you want your box to sit above the table. For example, if you want the box to be 6 inches above the table, you would measure that and put your 1x2s at the height you want it.
4. Now, you should have a box. To connect the wood box to the table I used (2) 2x4s underneath, cut to the width of the table, plus 3 inches.

Helpful Hints:

• If you’re using a solid-top table, you’ll need to drill drain holes into the table. If your table has gaps, add a piece of plywood to prevent soil leakage.

• It’s important to pre-drill the holes before using the screws, or you risk splitting the wood.

Stay tuned for next week's Green Thumb post. We'll be discussing the specifics of planting your raised garden! 

Wednesday's Winners: Cynthia Duarte

DumBell Fitness would like to announce a new weekly series called “Wednesday Winners.” These posts will feature the previous month’s Biggest Loser winners from each Boot Camp location. Congratulations to all the winners!

Today we’d like to spotlight our first “Wednesday Winner”, Cynthia Duarte! Cynthia has been the Biggest Loser for the DumBell Fitness Pearl City location two months in a row. During the February/March session, she lost a whopping 11.2 pounds!

“My life took a dramatic turn since starting Boot Camp in February 2012. I am so thankful my good friend, Chela Watson, convinced me to join. Since my first weigh-in, I have lost 22 pounds. I haven’t felt this great since high school. I feel like the possibilities are endless!” Cynthia focuses on eating healthy foods, such a baked or grilled chicken and turkey, lots of fruits and vegetables, and tries to drink only water throughout the day. She also makes sure to get in at least six hours of exercise a week. Her husband, Eli, is her biggest cheerleader.

Cynthia and husband, Eli, in Mexico. At her heaviest, Cynthia weighed 240 pounds.

Pearl City Trainer Laurie Weber credits Cynthia’s success to her amazing attitude and perseverance. “She never complains. She is never late. She picks up the BIG medicine ball. She pushes through every set and every cardio burst.”

“I can’t wait to keep pushing myself to do more and see how far my body can go,” says Cynthia. “With the help of Laurie and the DumBell Fitness program, it is possible for me to do this. Laurie motivates us to keep going, even when it is tough, telling us we will become stronger and healthier. I believe she is right. I couldn’t be more thankful that this program has shown me how to be healthy, the RIGHT way.” 

Weber says, “I tell my class, ‘you either get good at excuses, or good at achievements.’ Cynthia is the PERFECT example of NO excuses!”

Way to go, Cynthia!

Pearl City Trainer Laurie Weber and Cynthia celebrating Cynthia's 2nd Biggest Loser Win! 

Quick Tips: Staying Hydrated

Everyone knows how important it is to drink plenty of water while working out, but not everyone continues the habit of staying hydrated throughout the day. Staying hydrated allows your body to function more efficiently, flushes toxins from your system, improves the look and feel of your skin, and helps ward off hunger.

When should you drink water?

--When you start and end the day.

--Before, after, and during a workout.

--When you feel hungry. Often dehydration is mistaken for hunger.

Drinking plain ‘ole water can be boring. But there are plenty of healthy ways to jazz up that water bottle. Check out some of the recipes below, found at NancyCreative.

Citrus Cucumber Water 

• 1 large lemon, sliced
• 1 large lime, sliced 
• 1 large orange, sliced 
• 1 large cucumber, sliced 
• 1 half-gallon of water 

 Herb and Berry-flavored Water 

• 1 cup fresh blueberries, lightly crushed 
• 2 4-inch sprigs of fresh rosemary, lightly bruised (to release more flavor)
• 1 half-gallon of water 

Fruit Water 

• One each of the following fruits: apple, lemon, orange, pear
• 4 large strawberries
• Handful of raspberries
• Handful of mint leaves
• 1 half gallon of water 

Another great way to rehydrate is coconut water. Vita Coco Pineapple Coconut water is my favorite. It has slightly more sugar, but it’s much less bitter than plain coconut water. As an added bonus, coconut water is high in potassium. Some swear it can even cure a hangover! (Not that I would know anything about that!)

Happy hydrating! 

DumBell Favorites: Christina-isms!

Due to Spring Break, most DumBell Fitness Boot Camps took two weeks off from class to spend time with their families. However, we know that many of our Boot Campers are missing their interaction with owner and lead trainer Christina Landry, so we’ve complied a list of our favorite “Christina-isms. “ Please feel free to share your favorite quotes in the comments section! Enjoy! 

1. Pain is weakness leaving the body!
2. I'm ready! Why aren't you?
3. Stay with MY count! 
4. It's not my fault that your boobies are at your waist! Blame your kids! 
5. Don't blame me! Blame your baby! 
6. It's mind over matter. If you don't mind, it don't matter! 
7. Just paying me money is not going to make you any better. YOU have to work for it! Move your ass! 
8. If you are going to fall [during agility course] please let me know, because I want to see it! 
9. [During arm circles] Do not stop unless you arms are quite literally falling off! And by falling off, I mean having to pick them up off the ground and go to the emergency room! 
10. Fight the good fight, ladies! 
11. Know how you get better at running? You run! 
12. Chins up, boobies out...be proud of what you're doing! 
13. You would never complain about tricep dips, because it's YOUR own monster you're lifting! Don't give your monster a snack! 
14. Pick your wedgies during breaks, not in-between exercises! 
15. I'm sick of seeing your muffin tops!
16. Someday you, too, can name your biceps. Well, when they are as pretty as mine! This here is Daisy and this is Petunia!  

Petunia misses you...but Daisy doesn't! 

DumBell Success Stories: Katy Chaffin

We are thrilled to feature today the DumBell Success Story of Katy Chaffin! Congratulations on reaching your goals, Katy! We’re so proud of you!

**Article by Janet Youtt

During the first three years Katy Chaffin lived in Hawaii, she slowly became a person she didn’t know anymore. “My husband was deployed for over 500 days to Afghanistan and Africa during that time. It was very stressful so I turned to food to deal with the separation and worry.” She came to accept that this was her new way of life, but was very disappointed in herself.

She eventually became more active by running several times a week with a friend. It was a start. Then she started to get pressure from friends to join Boot Camp, but she just wasn’t ready. Finally, after a few months passed, she decided to give it a try.

After eight months at Boot Camp, Katy can’t stop talking about what the experience has meant to her. “I realized that through all this, I had just forgotten about me.” As the mother of two young children, she put everyone’s needs above her own. But that’s not the case anymore. “The time I spend at Boot Camp helps me to be a better mom and wife. I have so much more energy.”

She credits Christina’s style of teaching spouses that they are much stronger, physically and mentally, than they ever thought possible with helping her make such significant changes. “She takes all the excuses away from you. She inspires you to lose weight and concentrate on yourself.” Katy also points out that Christina has changed the status quo for military spouses. “It’s become a way of life for many of my military friends—you move to Hawaii and of course, you join Boot Camp!”  

Another piece to Katy’s success was her close friendship with Lori Stoffers. They called each other “battle buddies” and went on the journey together, always being accountable to each other. “I found a friend who liked to exercise instead of eat junk food and feel sorry for ourselves.”  Lori recently moved to Washington State, but they have vowed to continue their commitment to exercise and eating right.

To date, Katy has lost 33 pounds and gone from a size 16 to a size 6. She’s never felt better. And it’s had a positive effect on so many parts of her life. “Now the perfect date with my husband is riding our bikes to the beach, swimming, and riding our bikes home.” The two are even training for her first triathlon in April. “Before Boot Camp, none of this would ever have been on my radar screen.” 

   

Project Green Thumb: Starting an Herb Garden

Herbs are a fantastic way to add wonderful flavor to all your dishes, often eliminating the need for additional salt and fats. Herbs are usually accessible in most grocery stores, but they often are not cheap. At the commissary, this small package costs $1.90:

If you’re looking to save money and have access to a variety of herbs at a moment’s notice, why not start your own potted herb garden? Purchasing a small basil plant at the Garden Center costs less than $5, yet will provide you with continuous flavor year-round. Talk about return on investment!

Today we’ll be providing you with a few tips to start your own potted herb garden. First, you’ll want to decide if you want to start from seeds or if you want to buy the sprouted plant from the Garden center. If you choose to start from seeds, you’ll want to start the plant indoors. If starting with a sprouted plant from the garden center, it’s OK to start the plant outside.

Pots are a great way to start a garden in a small space. To ensure success, make sure to choose the right pots. Most experts recommend using ceramic clay pots with plenty of drainage holes, allowing the roots to grow without interference. Make sure to use a large pot if you’re planting multiple herbs—you’ll be surprised at how quickly they grow and expand. Use a high-quality soil mix as well—if you’re not sure which to choose, consult with an expert at the gardening center.

Most herbs, with the exception of mint and cilantro, thrive in sunshine. (I have killed two cilantro plants by keeping them in the sun!) Try to make sure most herbs have at least 5 hours of sunshine per day. Keep in mind that herbs in containers will dry out more quickly than herbs planted in a garden. Make sure to provide the plants with enough water daily.

Our favorite herbs:

Basil: Often featured in Italian cooking, this herb pairs well with pasta (can you say pesto!), enhances the flavor of tomato sauce, and is delicious in a tomato and mozzarella salad. Basil plants love the sunshine.

Rosemary: This fragrant herb pairs well with pork, chicken, and potatoes. Also favoring the sun, it even helps ward off mosquitos!

Thyme: With a lemony fragrance, this herb is an excellent enhancer for roast chicken and lamb. It also does well in soups, stews, and stocks. 

Chives: This herb is related to onions and garlic, and is an excellent garnish for potatoes, soups, and omelets. Easy to grow and maintain!

Mint: This very hardy herb will grow wild if left unchecked. Mint goes very well with lamb and peas, and is very refreshing in tea, water, and even the occasional mojito!

Cilantro: This herb is a little finicky and prefers temperatures under 75 degrees. Pairs perfectly with many Latin dishes, including pico de gallo and guacamole!