“Before coming to work at Liberty Global in April 2007, I had a job that wasn’t fulfilling.I felt I needed a change both personally and professionally.Liberty definitely provided the vocational ‘breath of fresh air’ for which I was looking; now it was time to start working on my personal transformation.
“When I began working at Liberty Global I was approximately 25-30 pounds overweight, yet ready to take advantage of the company’s outstanding, well-stocked cafeteria!Not only are employees offered breakfast, lunch, and all the wonderful snacks imaginable in between, the café is stocked with sodas and chips and cookies of various kinds.Of course I hadto indulge in all these delicious goodies!For breakfast I would choose from eggs and bacon, pancakes, or cinnamon rolls; for lunch I enjoyed whatever meal was featured on the menu.Around 2:30 p.m., or “snack time,” I usually helped myself to a cookie or two or a bag of chips…and then I would have a full dinner when I went home.Each workday was loaded with calories.I don’t know how many pounds I gained in the first eight months; I didn’t really want to count!
“I would try to work out once in a while, but still ate like I always did and therefore maintained my extra weight.I thought I was doing an adequate job of taking care of my health until Liberty provided us with another benefit – the Kickfit Corporate fitness program – in January 2008.I began taking classes immediately!
“The classes were fun, hard work, and tiring – they were great exercise!They were offered three days a week and I would try to attend all of them.During the first month of Kickfit classes I ate the same types and amounts of food so I wasn’t really losing any weight.I went to my Kickfit instructor and asked for suggestions for healthy breakfast and lunch foods.Following the recommendations I received I changed my breakfast menu to egg whites with spinach or oatmeal with honey.Lunch and dinner became chicken and salad, and my afternoon snack was either an apple or banana with peanut butter.However after working out three to five times a week and eating healthier, I was still not seeing the results I wanted or for which I had hoped.I got tired.I was ready to give up.But Kickfit founder and instructor Ray Khan talked me in to pushing myself further and giving my new lifestyle changes a little more time.
“Eight months into it the weight started falling off!My wardrobe couldn’t keep up with my amazing weight loss!It was like I was losing a pant and/or dress size weekly – I went from a size 10/12 to a 2/4!I enjoyed seeing the clothes become too big!A full year after starting the classes and healthy eating I had lost the 25-30 pounds of extra weight.I have also gained muscle mass, toned up quite a bit, and have been able to maintain my new weight for the most part.My goal is to lose another five-seven pounds.This time I know what I need to do to lose it and keep it off.I just need to push myself to do it!
“Currently I go to Kickfit classes three days a week and work out 2-3 days on my own.Some days I try to get in an early jog and a workout in the afternoon.I have yogurt and berries for breakfast, mixed fruit for a morning snack, chicken and salad for lunch, an apple for an afternoon snack, and salad and chicken for dinner.I still ‘reward’ myself once a week or so with something I really want, and then I regret it later.But I think about what extra exercises I’ll have to do to burn off those extra calories, and I happily do them!My goal now is to keep the rewards at bay!
“I thank God for this amazing ‘wake up call’ to want to look and feel better about myself, and to create a healthier lifestyle so I am better prepared physically, mentally, and spiritually to do His work.I thank Liberty for offering the Kickfit classes, a wonderful health benefit that allows us employees to have more energy and focus on our jobs.Of course, I am grateful for the variety of exercises in the classes that keep me interested and consequently going frequently, and for the motivation and support of Ray and the other instructors during the times I wanted to give up.Without Kickfit’s incredible staff, exercises, and the invaluable eating tips I would have given up months ago – and still would be eating Sloppy Joes and Cheeto®’s on a regular basis!”
Denver’s Top Trainer Keith Bailey combines some Kick-Fit Methodologies to his own training method and comes up with a high stimulus, super sculpting workout!
Kickfit Circuit
Bike –Weights -Boxing
Strength and Cardio
Warm up
Spin set
Heart Opener
Purpose to dilate blood vessels and prepares fast twitch muscles for the routine
A-Do the following 4x and keep resistance the same
Begin -10 seconds low resistance pedal as fast as you can
Conclude-20 seconds slow
B-At end of 4th set move into step ups
Step up
Interval training -RPE-6-9
3 –Stand-Minutes rpe 6-7
2-Sit- minutes-rpe 7-8
1-Sprint-minute-rpe 8-9
30 seconds rest at end of interval(keep standing) –lower cadence resistance same
15 seconds all out-dial up
End spin light and fast for 2 minutes
Pre exhaust sets -3 Strength sets./3 KFA Circuits
30/20/10
Chest
Bench on ball-30
Back & Core
Push up row & Burpees-20
Legs Shoulders &Core
Deadlift-Single leg Row-Single leg deadlift(10 each)
Plan and Prepare Prepare all your meals for the day in the morning or the night before. Know what you are going to eat and when. Pack food in Tupperware and a cooler if you are going to be away from home a good part of the day. Any time you are caught unprepared and hungry, you have a 100% greater chance of eating poorly than otherwise. This strategy also applies to your exercise regimen; plan for it daily, or else it just won’t happen.
Eat Five or Six Small Meals a Day
Eating small meals every two to three hours keeps your blood sugar more stable and keeps you from going into that “I’ll-eat-anything-in-sight” hunger mode. You cannot afford to miss scheduled meals; doing so will set your metabolism into a confused tailspin.
