Meet Kristen Kinney!

Hey everyone! I had the pleasure of interviewing Miss Kristen Kinney for next Grimmway Farms weight loss success story!!! And you guys will be blown away when you read her answers!!! Thanks for answering all of my questions, Kristen! You rock lady!

 

1)    When did you start your weight loss journey?

 

I started my journey on June 26, 2012. I have lost 144.2 pounds since then.

 

2)    What was the first step you took to begin? Do you remember the specific moment it clicked for you, or was it more of a gradual process?

I’ve tried to lose weight a thousand times before. Sometimes I would succeed, but I would always gain the weight back because I had only learned how to diet, not how to live a healthy life. It took me a very long time to “get it.” I truly believe that I had to get to the point where being obese was harder for me than losing the weight would be. Last June, having reached an all-time high of 328 lbs, I finally reached that point. It wasn’t any specific thing that triggered my change, but rather realizing just how much of my life obesity had stolen from me.   I was 27 years old, but my body felt more like 77 years old. I wasn’t living my life. I was merely existing. One day I just realized that I could not go on living that way. In that one moment, I decided that I had the power to change. That belief has made all the difference for me, and I have never looked back since.

3)    Did/do you have a personal trainer or did you do it on your own?

 

I do not have a personal trainer. I just did what I could in the gym at first, and then I took advantage of my gym offering to design a free personalized strength training program for members. That was really helpful since I was kind of clueless about the machines.

 

4)    How often did you work out when you were losing weight? How often do you work out now?

 

To be honest, when I first started, I mainly focused on my diet, and not working out. I did that because during my past weight loss attempts, I had tried to change everything in my life all at once. It was way too overwhelming! I knew I was just asking to fail if I tried to go from a completely sedentary fast food junkie to a health food-loving gym rat all at once. I tried to make small changes a little at a time so that I could actually maintain them. All those little changes add up to a very big change eventually if you are patient. For example, in the beginning I just tried to walk outside for half an hour around 4-5 days a week. Now I work out for an hour in the early morning and an hour later in the day, 6 days a week. Also, I usually try to squeeze in an extra-long workout of 3-4 hrs the day before I weigh in. It sounds like a lot, but once it becomes routine it is much easier. I have to make it a priority. At the beginning of the week, I look at my schedule and actually put my workouts in as appointments on my phone planner. It seems more like a commitment that way, and I am less likely to make excuses for missing a workout when I already have the time blocked out.

 

5)    Can you lay out what a day of workouts/activities might look like for you? Is what you do now similar to what you did to lose weight?

 

Well, sometimes my workout starts right as I wake up (at a soul-crushingly early hour) when I exert myself enough to throw my alarm clock into the wall. Well, not really, but I feel like it sometimes! I always try to get my metabolism going early with an hour of cardio in the morning, usually half an hour on the elliptical and half an hour on the treadmill. But now that I can actually run more than 30 seconds at a time, I like to run outside some mornings and watch the sun rise. Usually two mornings a week, I switch to swimming laps at the YWCA. Then for my later workouts, I do half an hour of cardio, and then half an hour of strength training. I switch up which muscle group I focus on every day so that each one has enough time to recover before I torture (oops, I meant exercise) them again. Now that I’m in decent shape I am looking to get into more sports and race activities too.

 

I still have around 55 pounds to go until my goal weight, so I am not at the maintenance point yet. When I do reach that stage, I think I will do pretty much the same thing except maybe not have 2 workouts a day quite so much. Right now, sometimes it is a struggle for me to not go to the gym too much and push myself too hard (never thought I would say that!). As I get smaller, it gets harder and harder for me to lose even a pound. I have a tendency to take things to the extreme, so when I see a low weight loss number, part of me is screaming to do “MORE! BETTER! FASTER!” But I try to remind myself that this is the way I am going to spend the rest of my life, and I can’t spend my whole life in the gym. It’s all about moderation for me.

 

6)    What types of food did you eat while losing weight? Are there one or two foods that are staples in your refrigerator?

 

I have gotten introduced to a whole lot of new foods while losing weight. My diet before this began could be summed up in two categories: “in a box” and “from a drive-thru.” I ate garbage, and so I felt like garbage. And when I tried to lose weight before, I would always eat “diet” food that was full of sodium and left me hungry. But now I try to eat mainly “real” food. I always have on hand grilled chicken, tons of fruits and vegetables, hard boiled eggs, Greek yogurt, whole grain bread, and steel-cut oatmeal. I have gotten pretty obsessed with using a crock-pot now too!

 

7)    What keeps you motivated and accountable?

 

When I have tried to lose weight before, I always was pretty private about it. I was so ashamed, and I didn’t want people to see how much my weight hurt me, both physically and emotionally. But this time, I decided to put it all out there for the world to see. I’m not going to lie; it was incredibly scary to do that! I keep my Facebook friends updated regularly on how I am doing, good and bad. I weigh in every Wednesday, no matter what! I even took my scale with me while visiting relatives over Christmas. I also started a blog where I write about all the different parts of my journey. I didn’t know if people would care about what I was doing or what I had to say. But I couldn’t believe the response once I got started. Seeing all these people respond to me and being able to help some of them on their own journeys is definitely something that helps keep me motivated. I feel like as I have lost the weight, I have found my voice.

 

My family and friends have been very good at motivating me as well, sticking with me through sometimes questionable new recipes, going with me to the gym, and taking my progress pictures every month. I have never even met some of my friends though. At the very beginning of my journey, I joined a Facebook weight loss support group called “Destination Skinny.” We keep each other accountable by weighing in weekly, and keep each other motivated through all of our ups and downs. I can post anything on there, and I know they will understand because they are going through the same thing.

 

I have inspirational quotes all over my bedroom and bathroom. It may seem weird, but it works for me, and that’s what matters. I just tell people that they can’t argue with the results! Above all else, I strive to be honest with myself and stay accountable. I lied to myself for a long time before, and all that did was get me to over 300 pounds and miserable. So whenever I am tempted to not write down something in my food journal or to skip a workout, I remind myself that I am hurting no one but myself.

 

8)    What is your number one piece of advice for people out there who are just starting on their weight loss journeys?

Anyone who has been through this with me will tell you that the number one thing I preach is moderation. It has always been an all or nothing thing for me before now. I was either making a permanent butt indention in the couch shoveling ice cream in my mouth and watching TV (embarrassingly enough, sometimes while watching The Biggest Loser) or I was starving myself by eating only iceberg lettuce and canned crab (yes, weird true story) and running 15 miles a day. I had no sense of balance at all. But in order to succeed on this journey, you have to have some moderation. After all, this is something you should be trying to do for the rest of your life. I don’t know about you, but I can’t live the whole rest of my life without a cheeseburger every now and then. The key words are “every now and then.” It doesn’t have to be either “all the time” or “never.” If you can honestly tell yourself that you are making healthy choices most of the time, that is good enough. It’s not about being perfect. It’s about becoming better than you were the day before.

 

ANYTHING ELSE?

I would love for you to check out my blog! I don’t hold anything back there. I’ve got funny gym stories, thoughts on being overweight, news about what crazy recipes I’m trying, basically just everything related to this weight loss adventure of mine. The web address is www.thespaceinbetweenallornothing.blogspot.com

My weight loss has made such a huge impact in my life that now I just want to help everyone else to be able to do this too. Let me tell you, I’m not some kind of super human weight loss machine. I’m a normal, regular person. I have a normal, regular life. I know people say this all the time, but it is true: If I can do this, so can you! Most people think weight loss is primarily a physical thing, but I am here to say to that it is mainly a mental thing. Once you decide to believe that you can lose the weight, nothing can stop you!

Meet Kevin Riley! :)

Hi everyone!! Another new week which means yet another amazing weight loss journey to share with you! Please meet my new friend Kevin!!! Kevin has SO many wonderful and insightful things to say and I am blessed to have had the opportunity to get to interview him! Thank you Grimmway Farms for introducing us!
KEVIN RILEY
1)  When did you start your weight loss journey?  
I started my weight loss journey in April of 2011.
2) What was the first step you took to begin? Do you remember the specific moment that it clicked for you, or was it more of a gradual process?
Let me paint a picture.   I was unemployed.  Around 560 pounds.   Depressed.   My life was going nowhere.   What was worse is that I was so big I could actually feel myself dying.   Everything hurt.   I was always out of breath.   If I stood up and/or walked for more than 10-12 feet, my back would be in excruciating pain.  Simple tasks were beyond me.   I had to take time out to catch my breath when taking a shower for crying out loud. Most concerning for me was my mental state.  I’ve always loved taking care of my niece and nephews.   Babysitting was one of the few joys in my life.  However, now my depression and poor health were making it so I could no longer care for them.  If anything went wrong, I would have a crazy anxiety attack.   As horrible as this was, it was the thing that saved my life.
My family was concerned for me and had planned an intervention.   Now I can be a stubborn fellow so this may not have gone over well.  I would have been defensive and probably would have fallen into a deeper depression.   My sister, Erin, was smart enough to realize this and went with Plan B.  She invited me out to dinner (let’s be honest, I was always down for a good meal).   At this meal, she told me how worried the family was and offered a suggestion.   She wanted me to meet Marty Wolff from Biggest Loser Season 3.   She had attended some bootcamps with him and thought he could help me.   That is what started me on the journey.   My dear sister gave me that little push to get started.
3) Did/do you have a personal trainer or did you do it on your own?
As mentioned above, I met Marty Wolff.  He is my trainer.  I have met trainers in the past and I have always hated that first meeting.  Because every trainer I met would look at me with either an expression of “oh lord, look how much work I have to do” or an expression of outright disgust.  So, I was not particularly looking forward to my meeting with Marty but I knew I needed help.  I was pleased to find out that Marty looked at my like a friend from the get-go.  He greeted me warmly and said that he saw strength in me.   He promised me that we could make this work if we met halfway.   We tried to walk as we talked, but I only made it half a block and then we sat on the curb and talked there.  He never made me feel bad for not being able to move.
Marty went above and beyond for me.  He was describing the nutrition plan and that a group of people were meeting to walk through a grocery store together and learn what was good to buy and what was bad.   He wanted me to attend but could see that I was upset and asked me why.  I told him that I couldn’t walk a grocery store.   My back would hurt too much.  His solution?   We drove to the grocery store where the event was planned to take place.  While I waited in the car, Marty went inside and a) found out that they had a motorized cart I could use to attend the walk-through and b) bought me some groceries to last me the three days until the walk though.  He wanted me to start right away.  That level of commitment was amazing to me.  And I can never repay that faith in me.
4) How often did you workout when you were losing weight? How often do you workout now?
When I started, I worked out for 60 minutes twice a week.   My initial workouts wore severely limited.  I would walk across the gym and sit down.  We would talk.  I would walk back and sit down again.   That was all I could do.   However, things improved fairly quickly.  For most of my journey, I would work out 4-5 times a week and sometimes more if I snuck in a hike or swim on the weekends.   I am still on my journey so the workout regimen is the same.   At times, I have fallen off the wagon and done less.  At times, I have done more where I work out twice a day multiple days of the week.   The goal is to try and keep moving forward.
5) Can you lay out what a day of workouts/activities might look for you? Is what you do now to maintain similar to what you did to lose weight?
At Square One Health Club (Marty’s new club exclusively for People of Size), most of our workouts are 45 minutes long and they take the form of games or bootcamps.   We do circuits and timed challenges.   Much of what we do is to build strength while still keeping ourselves moving for the cardio benefits.   Mini-competitions tend to push us to work harder as well.  Even though there is never a prize on the line, we push ourselves so our team can do the very best it can.   Surprisingly, no one is ever belittled, demeaned or saddened for poor performance.   We just chip in to make the difference.  It is a lot of fun.
6) What types of foods did you eat while losing weight? Are there one or two foods that are “staples” in your refrigerator?
The core of the nutrition plan is simply to fill yourself with nutrient dense foods.   We get a calorie level that is based off the amount of lean muscle mass we have.   After that, we try to use those calories to eat natural, non-processed foods.   As we go, we tweak the amount of protein we take in because that is what keeps us full for longer periods of time.  I was encouraged to drink lots of water and decrease (if not eliminate) the consumption of diet soda.
I don’t know if I have “staples” in the refrigerator.  However, greek yogurt, spaghetti squash, Kashi cereal and lots of berries and vegetables tend to be on hand most of the time.  Egg white quiche is a key for me.  It fills me up for most of the day.  So I will often have turkey sausage, egg whites, low-fat cheese, and a variety of vegetables (peppers, mushrooms, onion, etc) on hand to make quiche regularly.
7) What keeps you motivated and accountable?
Well, to be honest, I am having a low motivation period right now so this is hard to answer.  It happens from time to time.   This is a long journey.  Every time some skinny person tells me that I should just “eat less and exercise”, I want to point out that those are only tools.   Telling someone who is morbidly obese to just “eat less and exercise” is like telling someone to just “go run a marathon or two”.   Most people can eat less and exercise for a few weeks and drop the weight they want to lose.   Someone like me has to do it for YEARS.   Sorry, off my soapbox.
The community of people at Square One tend to keep me motivated and accountable.   We all look out for each other.  We rejoice in our victories, commiserate defeats, and can sympathize with each other’s difficulties.   This is 100% of what makes this place more successful than other programs.  We know that the weight loss journey is primarily a mental journey.  Support groups, friends, and trainers help us to stay on track and work the mental side of what we do.  I also keep a blog.  This helps me to stay motivated because it reminds me of where I came from and where I don’t want to return.   So, despite my low motivation period right now, I know that I will get it together because I want it, my friends and workout partners are looking out for me, and my trainers are there to help push me to greater success.
8) What is your number 1 piece of advice for people out there who are just starting on their weight loss journeys? 
Look.  It isn’t easy.  It is a long journey.  But here’s what I can promise you.   It will be easier than you think and the benefits are well worth the effort.   I used to look at the fact that it would take me years to lose the weight and that was my reason not to start.  It was too hard.   However, you don’t have to hit your goal weight to be successful.  You don’t have to wait until you are there to feel better.   That happens right away.  In my case, it took a very short time (just a few weeks) before I was reaping the rewards.   I felt better.  I could breathe better.   My depression was going away because I was doing something to change my circumstances.  In 4 months, I went from a guy who couldn’t walk a half a block to a guy who walked a 5k!  I couldn’t believe it.   And like rolling a snowball down a mountain, the benefits just kept getting bigger and better the longer I stayed on the journey.
You all are worth it!   Change your life.  Change your circumstances!   And most importantly, try to find some friends to do it with you.   Not that skinny friend who will order nachos while you are having a salad.   They are fine, but the ones you need for your journey are the people who will enjoy that salad with you, work out with you, and walk the path with you.   My Square One friends are a dear part of my life and a HUGE reason for my success.
 
If you have ANYTHING else that you’d like to add, PLEASE feel free! I don’t want to leave anything out! :)
I would like to invite anyone who is interested to check out my blog.   It is long and I primarily do it for me.  However, I have shared it with others and some have found it helpful to them on their journeys.   I believe that if it helps or inspires one other person, then it is worth the effort of writing it down.   It begins in October of 2011 and starts by recounting the beginning of my journey and how bad I let it get before starting.
^You should DEFINITELY check out Kevin’s blog. He has so much great info on there and I know you will love it just as I did!
Also, don’t forget to sign up to potentially be chosen to win a trip to the Biggest Loser Resort for 2 on behalf of Grimmway Farms!!!! Check out all of the details here…. www.justcrunchem.com
GRIMMWAY BL RESORT

A few cardio workouts I love!! <3

Hi guys!!! It’s been way too long since I have written!! Hope you are all doing well!!! <3

I wanted to share a few cardio workouts I learned on the ranch from Brett & Jillian so you can try them at home!! I posted Brett’s treadmill workout a while ago on my FB & everyone LOVED it!!! It’s VERY brutal, but it’s a great sweat and you will love it when you’re done!! Here  it is! ;)

 

BRETT’S TREADMILL WORKOUT!:

Warm up in any way you usually do (I walk at a 12 incline at 3.0 for 5 minutes)
-5 sets of jogging intervals! 2 minutes on, 1 minute off
2 minutes on run at a fast jog/slow run (I run at a 7.5-8.0)
… 1 minute of walking at a very slow pace (2.0-2.5)
Do that 5 times for a total of 15 minutes
THEN
-6 sets of sprint intervals! 30 seconds on, 30 seconds off
30 seconds at a full out sprint (I do these at a 10.0-11.0 depending on the day)
30 seconds walking at a very slow pace (2.0-2.5)
Do that 6 times for a total of 6 minutes
THEN
-Jog a half mile at your own pace (I usually do it at a 6.5)
THEN
Cool down! Walk it out at your own pace.

This treadmill workout is usually about 30-35 minutes of a VERY intense, but awesome workout!! When we were on the ranch, Brett had Justin & I do it TWO times in a row! YIKES! haha…I still do it today & it’s killer & I love it!

ALSO…PLEASEEEE realize that the speeds I posted are just MY speeds (because some of you asked), but you do NOT have to run at those speeds. If you can’t run at all, modify it into a walking interval treadmill workout. There are always ways to modify. You can add an incline to your walk as well which is a GREAT burn & great sweat…along with your butt thanking you later too!!! ;) The most important part of it is that you get your heart rate up high & bring it back down over and over again. That will get you the best calorie burn & you will burn the most fat!

 

The next workout that is also quick & brutal is Jillian’s Stairmaster workout!!! It might not seem that bad when you hear it…but try it and you will be dying…in a good way!!! :) Here it is!:

Warm up at a level 5 to 10  for 5 minutes to get the blood flowing

20 second intervals!! 20 on, 20 off (not doing anything…not even a slow step)

20 seconds on at a LEVEL 20
20 seconds off//paused
Do this 20 TIMES!!

It’s a very quick workout and you should be able to get it done in about 30 minutes as well!!! Don’t judge before you try! ;) Level 20 is no joke and you will basically be runnning up the stairs!

Remember that you can modify this!!!! If you are just starting to workout, DON’T TRY TO DO THIS!!! You can modify it at lower levels and build yourself up to this workout!

 

Best of luck to ALL of you on this!!! I think you will love these workouts & let me know if you try them & what you think!!!!! And of course, thank you to Brett Hoebel & Jillian Michaels for kicking my ass at the ranch during these workouts so I could come and share them with you all!!! ;)

xoxoxo

Court <3