Author: Steven Brown

I feel honored that you have chosen me to be the October client spotlight.

I met Doug approximately 20 years ago. He would come to our home and train my husband, son, and me.  Within a few years, I found myself coming to the gym to train and work out.

I have always been an active person. Our family would take yearly bike trips to Europe with our teenagers and Mark’s parents. They were in their 70’s and they gave me the inspiration to bike and hike into my 70’s. That was my motivation to take my fitness to a new level and work with a trainer. By doing this I was able to bike century rides and many long weekend rides with my good friend Sharon, who I met at Pro Fitness.

I always look forward to working with Doug and tell him that Pro Fitness is my happy place. He has taught me so much, not only fitness, but nutrition, fasting, medical conditions, and treatment. He has pushed/motivated me to be the best I can be.

Going forward, I have started taking Silver Sneakers classes. I am finding I need more balance and flexibility along with strength training. I would call ours Silver Sneakers Advanced Plus. Cindy uses lots of useful exercises to keep us toned.

Pro Fitness is a unique, boutique gym. The staff is the best. Doug, Cindy, Crystal, Tammy, and Steve will treat you like family. Thank you Pro Fitness for being a part of my life!

When did I start training?

Feb. 11, 2022

Why did I decide to work with a trainer?

I wanted to work with a professional trainer to learn to exercise safely for my neck, back and hip. I have never belonged to a gym and wanted to learn what to do!

I wanted to improve my core strength, arm strength and cardio and needed guidance on how to get all of me in better condition for my long term health and mobility.

For the last 8 years, I have had a hard time motivating myself to exercise and became a little lax on my eating habits.  My lower back/hip issues also got in the way.  I gave myself excuses and would say, “I don’t look that bad.” But, I couldn’t wear about 80% of my wardrobe and even my ‘fat’ pants I bought last summer got tight.

We got home from a trip to Nashville Feb 6, 2022 and I took the next day off of work to reset myself and get organized at home before going back to work.  I told myself I had to call Pro Fitness, the gym my friend recommended at least 6 months earlier.  Finally at 2pm I got the courage to place the call.

When I spoke to Doug to set up an appointment to visit the gym, he said to bring my work out clothes.  We would start “doing” some exercise, not just talk about it and get the dust off my muscles.  I liked that approach, because I knew my muscles were dusty!

Initial goals:

Improve arm and core strength.  I want to continue to lead an active life well into my 80’s and 90’s and be able to get off of the toilet!

As Doug would say, “continue to say ‘yes’ to doing things in life”.

I want to be able to work and help in my yard and not rely on my husband to do all of the lifting of lawn furniture, etc. in spring.

My oldest son and I have a variety of conversations and he said “mom, keep yourself strong as you get older” and I want that so I can travel and hike with him in the mountains.  That was my March goal!

Weight loss—I wanted to shed those extra pounds I had gained.  I have lost 15 lbs at a slow and steady pace.

How have the changes impacted my lifestyle?

 In my first meetings with Doug, he talked about first having a vision, then setting my goals to achieve my vision.  I wrote those two words on the chalk board in our back entry as a daily reminder of my vision and goals and I took time to write down my monthly goals to get me going on this journey.

Eating Habits—The March salad challenge was perfect timing in helping me reel in my meal and snack choices.  I am improving at taking time to prep fresh veggies for a snack, eating more healthy salads each week, and in general eating a little lighter.

Augusts’ one week reset challenge was also excellent timing because I had started to get a little sloppy again after the July 4 holiday and family events that followed throughout the rest of the month.

I am exercising 2-4 times per week with Doug and Chrystal and have class time in my schedule.

My functional abilities have improved and my back and neck are stronger.  The pain and discomfort has been a slow and steady decline to where I can say this is the best mobility I have felt in about 8 years.

New goals:

Lose 5 more pounds.

Incorporate two additional walks into the week with my husband and our dog.

Increase my pace on my walks and get back to a 15 minute mile.

Take part in a walking event next summer.

 Extra thoughts:

Doug’s one-on-one coaching each week has been very helpful in reminding me of my accountability to myself and the choices I can make for myself.  He teaches, encourages and challenges in a subtle, yet direct way.

Chrystal brings a great energy to my week, always giving us low, middle and high impact options and reminding us it is our work out and to push ourselves to our best potential.

With both teachers, it isn’t about what you can’t do, it is about what you can do and building your strength and energy from there.

At age 55, I realized I haven’t done a weekly activity with a new group of people in a long time.  Getting started, I felt awkward, weak and slow in transitioning between activities.  Each class I kept telling myself I can only get better…..and I have improved AND the staff and members at Pro Fitness made a huge difference.  They were welcoming and encouraging, making me feel a part of a new family that encourages and supports you.

When did you start training at Pro Fitness?

December, 2021.

Why did you decide to start working with a trainer?

I was going through a divorce and recovering from major surgery.  I was anxious to get back into shape after my doctor gave the approval.  I had been off work almost three months recovering.

What were your initial goals when you started?

Lose 20 pounds. I wanted to get down to a size 6 and 140 pounds.  Strengthen core muscles, lose fat, and gain muscle.  I needed a boost.  I was trying on my own and hit a plateau.

 How has the changes you’ve made impacted your lifestyle?

I fell so much better, stronger, and my self-esteem improved as well.  I am making healthier eating choices and am practicing intermittent fasting, which boosted my metabolism.

Going forward, what are your new goals?

Now I am looking at trimming my waistline.  I want to be able to do 100 sit-ups without struggling, three sets of 35.  Also my body needs firming and toning.

Any extra thoughts you would like us to add?

Thank you Pro Fitness for giving me the tools and knowledge to help my healing and strengthening process.  God really does send Angels.  Thank you, Cindy.  You are an amazing train

Thank you for selecting me as client of the month at Pro Fitness.  It is an honor to be recognized for the hard work that so many put in here and in our lives.

I met Chrystal in August, 2020.  I had recently filed for divorce and had just temporarily moved in with my brother, Steve.  Chrystal was coming to Steve’s house on Friday afternoons to work with Steve and another client.  I was not a work out person by any means.  So, the first four Fridays I was more of a spectator and heckler, but something changed.  I decided I needed to start taking care of myself.  I needed to be here for my 3 kids, long term.  I started that next Friday and have never looked back.  Steve was the one that told me about Pro Fitness.  He has been coming to Pro Fitness for several years.

I knew I was the type of person that would need to work with a trainer.  I would not stay disciplined if I tried to do this on my own.  Plus, group training would provide me opportunities to meet new people.  I sort of jumped right in and started working with Doug on Monday and Wednesday evenings and with Chrystal on Thursday and Saturday.  By November, 2020, I made a decision to stop drinking soda.  I had been drinking Mountain Dew since high school and literally drank Mountain Dew from sun up to sun down and then some.  This really kick started my transformation.

I am not sure I really had a plan when I started working out.  I just knew I wanted to look and feel better about myself.  It did not take long for me to notice the difference.  I could feel my mind set and see my body changing, and I loved it.  I met new people, some which have become really good friends.  I love that they keep me accountable.

Since starting to work out on a regular basis, I have become a more active person all around.  I have started biking, hiking, and looking for outdoor activities to do.  I have always been an active person but not in the sense I am now.  I look forward to going for hikes, walks, bike rides, etc.  I have also started to take note of my diet.  Obviously cutting out all the sugar from my soda drinking was huge, but I also started eating a bit healthier.  Just paying attention to what I was putting in my body.  I still enjoy a steak or a burger, desserts, and adult beverages. Now I simply pay more attention to the quantities I intake.  Thus I have lost 40 lbs., and I am maintaining that weight.

I have also added to those 4 workout times.   I have been doing yoga once a week and during summer take Chrystal’s class at the hill in Titletown.  It’s hard work and sometimes I wonder why I put myself through these classes, but 5 minutes after each class I get a high with how good I feel.

I couldn’t be more grateful to the friends I have made through Pro Fitness.  They have helped me through the last year and half, which has been extremely rough for me.  We all have life issues to deal with, but the friends I have made have, and continue to help me change my life for the better.  I look forward to every workout and make it a point to get to every class I can.

Moving forward my goal is to simply keep doing what I’m doing.  Stay at my current weight and continue to make small changes to my life that will make me a better person.  Continue to build on the friendships I have made and meet new friends.  Continue to explore new opportunities and activities.  I just want to keep improving myself physically, emotionally, and spiritually.

Thank you Doug, Chrystal, and everyone I have worked out with.  It is each of you that encourage me to continue.  Some friends have left, I miss them dearly, and new friends will come.  I look forward to what is next.  I need to get my life on track and each of you will continue to help me do that.  For that I am forever grateful. To my brother, Steve, I can’t thank you enough for encouraging me to get started.

Thank you,

Rodney Rukamp

We are so grateful to Doug and the Pro Fitness Family for welcoming our children into the gym at such a young age.  The culture at Pro Fitness is all about teaching the importance of fitness and nutrition.  We feel blessed that our children are being equipped to have a healthy lifestyle at such a young age.

Last summer, one of our family highlights was training for a 5K together.  Through this experience, we talked about things like:

• Doing our best and not comparing ourselves to others.  Comparison is the thief of joy. 
• Having fun and enjoying the journey.  It wasn’t just about finishing, it was about celebrating progress.
• Encouraging each other.  When one person wasn’t feeling up to the challenge, we would lift each other up. 

In addition to learning how to have a healthy lifestyle, our children are also learning life and leadership skills through their experience at Pro Fitness.  These are lessons we hope they carry with them for life!

I started training at Pro Fitness in 2010.  I have always been into fitness and have trained in most Green Bay gyms since moving here in 2003.

Of all the gyms I have trained at, none of them were as inviting, relaxed, and welcoming as Pro Fitness.  It truly is the “Cheers” of gyms.  The trainers, staff, and other clients are all friendly and even neighborly! This makes Pro Fitness an extremely comfortable environment to work out in and pursue one’s fitness goals.

Over the years I have gotten so much valuable advice about training and diet that really worked! As I move into my 40’s it was important to change my diet and training to avoid injury and continue to improve my overall health and fitness level. I am now in the best shape of my life at 42 and I owe a lot of the credit to Pro fitness.

I am so honored to have been selected for the client spotlight at Pro Fitness.  I came to Pro Fitness in 2018 and worked out, but unfortunately was not committed at the time. I quit going, only to gain a lot of weight, and ended up weighing 330 pounds in 2020.

In October, 2020, 9 days before our 43rd birthday, I lost my twin brother in a tree cutting accident. The day before he was killed, he said to me “if you weren’t so fat you could breathe better.”  I am pleased to say that since then I am down to 198 pounds!

My 2 main goals are to get down to 175 pounds and be able to step into an MMA cage for a fight!  I met Jared Braun, an MMA fighter with a record of 7 wins, 2 losses, and 1 draw.  He also has a Masters degree in nutrition and exercise science!  Jared helped me get fit and makes working out enjoyable!

In October, 2021, I decided to rejoin Pro Fitness.  Tammy, Doug, Cindy, and Steve have been so helpful and encouraging to me while I continue my journey. I even won a weight loss challenge at Pro Fitness in December.  Losing so much weight has been life changing. I sleep better, have more energy, and am able to move around easier.  My coach, Jared, said “now that we have your weight under control, we need to take the next step to get you in the MMA cage.”  I am now doing kickboxing, jujitsu, and MMA at a local gym while concentrating on my weight and overall fitness at Pro Fitness.

If there is one thing I have learned through this journey…be ready to change and make sure to set goals that are reachable.  If you have a personal trainer and coach helping you through the journey, it makes all the difference in the world.  I would not be where I am at today without my coach Jared. We talk and text every day about our accomplishments and have created a friendship that will last forever.

My goal when I started training at Pro Fitness was to start making good habits. I decided during “14 days to slow the spread” I could make positive progress with my heath. During this time, I worked out with Cindy. She is the best! Her workouts are always tough but getting through her workouts has helped me grow stronger mentally and physically.  She has continued to be an encouraging support – always pushing me to be my best while validating where I am at. After a couple months of working out with her, I noticed that I was indeed making progress, and it was making an impact. I noticed that throughout the day I had more energy, I started getting better grades at school, and was getting better sleep. When I noticed that, I saw a sign on the bulletin board talking about “outliving your mobility” and I decided that that was going to be my new goal! I know it seems long term and the future is uncertain, but I realized that implementing better habits and staying active, I can achieve that goal and make it my lifestyle.   

We started taking hiking vacations when we were in our 40’s.  While on a vacation to the San Juan Islands in WA, a former park ranger we met told us that if you want to see really panoramic scenery, you need to get out on the trails.  And we’ve found that to be true.  Now in our mid 60’s, we train with Doug (who has helped us recover from illness and work around injury) and work out at Pro Fitness so we can keep enjoying trails all over the world.  We’ve always been impressed by hikers in their 70’s, 80’s and beyond who are fit and out enjoying the trails.  We want to be like them.

This September we visited four National Parks:  Theodore Roosevelt NP, Glacier NP, Yellowstone NP and Grand Teton NP.  We hiked over 90 miles in 16 days and had some incredible experiences, taking in amazing views and color, watching the sun rise over the mountains, enjoying geyser eruptions, spotting big horn sheep, elk, bear and buffalo, and hiding behind trees while a moose walked down the trail just a few feet from us.  September is a beautiful time to visit the parks-no crowds, lots of color and perfect hiking weather.

Doug’s Adventure!

Thank you for giving this time to talk about our adventures in the U.S. National Parks.  Dionne & I spent a few days both at Canyon Lands National Park, and Arches National Park in southern Utah.  We like to travel to new places, explore the trails, and enjoy the small towns we pass through.  Our vacations over the past few years have all been hiking at national parks and for good reasons – they’re beautiful!

This last trip, we were able to hike 60 total miles in 6 days.  It was hot, and then it was hotter.  We finished a 5 mile hike at Arches at 95 degrees, but good planning and lots of water made the day enjoyable.  And that is an excellent point to bring up. The best chance to have an enjoyable adventure is to do your research and be prepared.  Look up current weather conditions; have appropriate clothing, shoes, supplies, etc.  Visit the park a day ahead of your hike so you know where to park, and when to get there.  Plan a lunch and bathroom breaks, and always leave before it gets dark.  (We were actually waiting for it to get dark to catch the Milky Way, so we did stay late!)

The best part is spending time together.  We walk, talk, learn a little, and we take time to enjoy each other’s company.  We have many more adventures ahead and we’re looking forward to all of them.  I hope you are as well.

Doug

 

Cindy’s Biking Adventures!

My biking story is about personal goals I set for myself in Spring.  Here is a short background – I’ve been road biking for approximately 15 years.  I thoroughly enjoyed it, but never challenged myself.  I got out riding when it worked for me, no set schedule.  I rode with a few friends, doing our own thing.  I loved going downhill and drafting, lol!

I also discovered fat biking 2 years ago, and this past winter I rode and raced on the snow & ice.  It was a humbling experience, but I learned so much and I didn’t die!  So this pushed me to set new personal goals for the warmer months.

My goals hit many areas.  Socially, I discovered this is an awesome way to meet many new wonderful people!  So my goal was to join in as many different group rides as I could, and meet wonderful people who share the same love as I do.  I wasn’t always comfortable either.  Meeting up with new groups, not knowing if I would know anyone, and sometimes doubting my ability to keep up (not get dropped)…scary!  Not only did I not die, but I made many wonderful connections that only lead to more fun and more events.

Physically, my goals were to improve my speed and the number of times in the saddle each week, and not to be dropped from a ride.  I hit all goals, learned a ton, and discovered how wonderful carbon wheels are, lol!  Actually, I exceeded my speed goal, and averaged riding 4-5 times each week.  With that being said, I’m still striving to get stronger and to learn more.  I’ve also had a few opportunities to dirt ride and absolutely loved it.  So stay tuned…

Cindy