My client Anne is 52 is a wife, mother of 12 and grandmother. We have been working together since February 2019 when she came to me as an online personal training client. Her goals were to get strong, stay healthy and energized and lose a little through her mid-section.
We got her to avoid a few foods that don’t seem to work well for her body and incorporate more carbs into her clean eating meal plan. She’s followed my daily workout program consistently, lifting heavier and heavier while focusing on form. Between February 2019 and August 2021 these are her results..
Recently, Anne decided four weeks out, to complete a 50 mile road race journey with a friend. “I only got to 15 miles in training but I knew we had 24 hours to finish so walking was going to be doable and expected with no self beat ups. I just wanted to finish.”
And finish she did! She ended up completing a total of 52 miles on the course in 17 hours and 30 minutes. She ran some, walked some, but even at a crawl, she continued to move forward, thanks to strong muscles and regular strength training.
“I was still able to walk without my hips getting tight. No doubt in my mind that was due to your workouts- primary lifts with just the right amount of accessory lifts to keep the whole body working smoothly! Core and glute medius for the win here!!”
But she wasn’t done. Anne wanted to PR her 5k time so she signed up for a 5k road race in August. Her goal was to beat 26:30, a PR she set 9 years prior.
To train, she followed Hal Higdon’s 5k plan and continued to do the daily workouts from online personal training, but was mindful of how heavy she lifted, especially on leg day. The idea was to lift enough to keep her joints healthy, her muscles strong, but not so heavy she couldn’t recover for her fast paced intervals and training runs.
The morning of the race came and I was ready! My 25 yr old daughter had backed down from thinking she had a chance to beat Mom, and I was ready to see 26 min at that finish line! My legs were buzzing with excitement and I expected that to calm down as I made my way but it only increased.
With one mile to go I was determined but listened to my tired mind when it said “take a walk break.” It was the 3rd walk break, which lasted about 20 seconds. Getting near the finish line I heard my daughter (yes! She beat me by 6 seconds!) cheering me on and my grand sons yelling “Go, Ma Anne! You can do it , Ma Anne!!”
“I saw my time, 26:54, and would be lying if I said I wasn’t bummed. I kept trying to tell myself it’s still good. You’ll try again.. but, I was deflated. My mind listened to my tired legs and lungs and I know I need to figure out how to run through that fatigue or I will not break that goal! BUT- I placed 3rd in my age group and got a medal!!!
“It would be remiss to not mention my body’s fuel in this story. For many years I was very low carb- lots of veggies but minimal fruits and grains, etc. When I signed up for Kyra’s custom meal plan she gave me carbs which were not from a “package” as in pretzels, ding dongs, donuts.. but from God’s green earth. So now I don’t shy from carbs – they give me energy, keep me happy and that’s vital to managing this household, not to mention having energy to continue lifting, creating sexy muscles and running!”
Now that a bit of time has passed since the two races, Anne and I are beginning to formulate new goals which will include back squatting her body weight and continuing to help her build muscle, get stronger and beat that 5k time!
If you are ready to achieve your personal fitness goals but need help with your workout program, let’s work together! Hire me as your coach via online personal training at KyraWilliamsFitness.com/signup
Your Coach,
Kyra