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.”