Working with Julie and the Body Biz was probably the best decision I’ve ever made. I gained about 20 lbs after my first pregnancy in 2014. I tried a few different diets, but any plan that “worked” was too restrictive and I would fall off the wagon after a couple weeks. Three years and another baby later, I finally decided to do something about it. After seeing the amazing results others at the gym were achieving, I decided to invest my time and money in the Body Biz.
Right from the start, I could tell this was going to be different. Julie started with actual science…testing my resting metabolic rate and my max heart rate. Turns out my RMR was lower and my max HR was higher than predicted using standard models. (No wonder I had struggled to lose weight!) Armed with these facts, Julie was able to help me target the right calorie intake and workout intensity. I lost 5 lbs in the first week, and went on to lose a total of 19 lbs and 9% body fat during my three months with the Body Biz.
Yes, I look better at 34 than I did at 24 and that makes me proud. But this journey was about so much more than what I weigh and how I look. It is about my relationship with food, what my body can do, and how I feel. The Body Biz completely changed how I think about food — I make smart choices about what I put in my body and how I fuel it. I still indulge sometimes, but it’s part of a balanced diet and those indulgences don’t have to snowball into a bad day or bad week. As it turns out, fueling my body for workouts and paying attention to my heart rate has helped me become stronger and faster than ever. When I started with the Body Biz, I couldn’t do a single pull-up and didn’t believe I ever would. Yesterday I did 40 in a workout! And probably most importantly, I feel great. I have more energy and self confidence than ever. I have learned to love my body for what it can do, not just how it looks.
And I was given all the tools to maintain these results on my own. Four months later and I’m still going strong!
I first met Kate back in 2007. I was working out at LTF doing group fitness classes. I sought Kate out because I wasn’t getting the results I wanted with my fitness routine. I picked her because she looked so fit and strong. I also liked the way she interacted with her clients. It wasn’t long before I had my husband working out with her and eventually my sister and brother-in-law as well.
In 2011, after the birth of my third baby, our schedules were off and I had to start working out with another trainer and group. I missed Kate tremendously. I kept in touch and followed her on social media.
Fast forward to September 2017, I was at the heaviest weight I’ve ever been. I turned 40 in 2016 and I really wanted to blame the weight on that. I continued to workout regularly and hard, but my diet was very inconsistent. I started having back pain, I developed plantar fasciitis in both feet and I wasn’t sleeping well at all. I knew all of these things were because of the extra weight. I had dieted with success before, but my weight kept fluctuating. I wasn’t sure if I should go back to doing a high protein diet with low carbs, or if I should try the Keto. I started the Keto and initially dropped 6lbs. I hated that I had to eliminate an entire food group though, it just didn’t fit my lifestyle. I needed help and more than anything someone to make me accountable. I needed consistency! I had been following Kate on social media and was so impressed with all the before and after pictures she was posting. I also knew that Kate was very much like me and had struggled with some of the same food issues in the past. I decided I had to reconnect with her!
Now, 5 months later, I am down 24 lbs and my body fat went from 20.5% to 10.9%. The process wasn’t easy, or super fast, but it’s been so nice to have an approach to nutrition that allows me to have whatever food or beverage I want. I haven’t had to give anything up, I’ve just had to modify how much of those treats and how often I can have them.
I would like to say that Kate is nice and fun to work with (she is fun to work with), but she’s not always nice. This is EXACTLY why I needed her! I struggled in the beginning and there were a couple times I fell back into my old habits. I remember one day early on I didn’t text her my weight and she was all over me! She made me weigh myself in the middle of the day, which made me mad! Of course, my weight was up and her response was…you need to face the music. You’re the one who made the bad choices.
I think my turning point with Kate’s program was when she convinced me to do the “Hot for the Holidays Contest”. She knows how competitive I am, and knew it would push me to have a little competition. She was right! She’s also been helping me train for the upcoming Arnold Pump and Run. In addition to doing nutrition with her, I’ve been working out 2-3 times per week in her small group. She really knows how to push me and I feel stronger and faster than I have ever been!
The most awesome thing is, I don’t do two-a-day workouts anymore! I don’t eat a show quality diet and I am the leanest I have ever been!
Kate is pretty special! She truly cares about all of her clients and is so committed in helping them reach their goals. I think this is what sets her apart from others like her in the industry. She’s also really good at learning what each of her clients need, whether that is encouragement, a change in their diet, an additional push in a workout, or just a day off! I am so happy I am able to work with her again!
The results speak for themselves. I remember seeing so many incredible transformations week after week watching their feed. It’s hard to place a value on all the things I’ve gained from working with Julie. She constantly challenged me and showed me I’m capable of more than I thought.
During our very first meeting I remember saying I don’t care about the scale. My main focus was lowering my body fat percentage. That goal was accomplished, but I was lying to myself when I said I didn’t care about the scale. It had been almost 5 years since I’ve weighed under 200 lbs and having that feedback turned out to be incredibly motivating to me.
Julie has help me have a healthier relationship with food. From that, I don’t view foods as good or bad. I don’t beat myself up for eating something delicious. I now have the knowledge and tools necessary to maintain a balance.
I’m pretty sure most people consider using The Body Biz to change what they see in the mirror and there is nothing wrong with that. However, it’s my experience that after two weeks my focus changed. I noticed how much better I felt throughout the day. My performance inside gym drastically improved. I’ve wanted to finish the L2 checklist for two years. If I hadn’t started working with Julie when I did it would still be sitting on my wishlist two years from now. It’s not about a lack of ability or desire; It’s about knowing we all need help.
When you work with Julie you’re not just getting your macros and nutritional guidance. You’re getting accountability, sustainability, and the best friend you could ask for in your corner.
Before working with Julie, I had an unhealthy relationship with exercise and dieting. I would do crossfit throughout the week and restrict my calories to around 2000 a day. However, on the weekend, all bets were off, and I would eat to an excess of 4000+ calories because I thought I “earned it”. I was starting to feel sluggish and weak in my workouts, and I was also feeling guilty that I was eating so much on the weekends. This guilt would make me restrict calories even more the next week and workout harder to burn as many calories as possible before the next binge. Working out was no longer fun. It became a means to an end to burn as many calories as possible for the next cheat day. I was caught in a very vicious cycle of work/reward/guilt.
I needed a change. I heard a lot of positive things about the Body Biz from fellow crossfiters and I was seeing incredible results, so I decided to give it a try. Julie provided the tools and hard data I needed to focus and recommit to a healthy lifestyle. I found out that my RMR was actually around 2200. I actually got to eat more during the week than I was before! I was also put on a tailored made macro plan based on my goals and individual needs. Julie was also a constant source of motivation and accountability that I needed.
Not only did I end up losing 10 pounds and 9% body fat, I also gained a better mindset and relationship with food and exercise. I still get to “cheat” a little on the weekend; but, with consistency and disciple throughout the week, I no longer feel guilty. I would highly recommend Julie and the Body Biz to anyone out there.
Before working with Lauren, I thought it was impossible for me to loose weight. I always thought I ate pretty “healthy” and worked out enough. A couple life changes later, I weighed more than I had weighed in my life. I became concerned with my health after doing a clean eating challenge with a friend. At the end of the month, she lost 15 pounds and I lost 0. It didn’t make sense to me. When I went to my doctor all my numbers looks good except my weight. I would go through cycles of eating lightly and clean and not see any results. No results equaled no motivation, which ended in icecream for dinner. I had met Lauren in college and followed her on social media ever since. I toyed with the idea of becoming a client, but kept making excuses. One day I saw that a friend of mine (who was a member of my former workout program too) was seeing major results by working with Lauren. I finally convinced myself that it was worth the investment and the time was NOW. Laurentaught me so much! First, we found out that I was suffering from a super low metabolism. It put everything in perspective for me on why I was never able to loose weight on my own. She taught me how to push myself, eat for my body, and learn how to maintain a REAL healthy lifestyle. My advice to any current or future clients: Do what Lauren says. No matter what she is getting paid and it’s your choice whether you get real results or not. If you choose not to listen to her, you won’t get a good return for your investment. Get what you paid for! If you make excuses you will stay fat. I’m so thankful that I’m over 20 pounds lighter and down to 20.9% body fat. I still have some work to do, but now I’m confident in the tools and habits that I’ve learned and formed. I have received so many compliments from my friends and family. The difference is beyond noticeable. Now, I’m a member of Crossfit! I can’t believe this is my life!
I didn’t know how to listen to my body. I had been dealing with digestive issues for several years and I felt stuck. In the past, I had visited multiple doctors and no one could give me the answers I needed. I have always been active, but never fully understood how to fuel my body. When I started Crossfit, that sentiment became magnified. I quickly became that person who went all in, all at once, way too fast. I knew my body was not happy with how it was being treated, but I ignored it. It needed fuel when I wouldn’t give it and wanted rest when I wouldn’t stop moving.
I started working with Lauren when I signed up with Summer Shred. It wasn’t my plan, but she sensed my frustrations during a short, casual conversation. I couldn’t be more grateful to her for having me sit down and continue to talk. In the beginning, she challenged my current perspective on nutrition. Contrary to what I was expecting, she had me eat more than I wanted, more often than I wanted. What was additionally challenging for me was greatly reducing my activity levels. In full disclosure, I let her know in the past there wasn’t a day that went by where I wasn’t dealing with dizziness and severe fatigue. In plain terms, I wasn’t eating enough and working out too much. I knew logically that had to change, but needed her to tell me.
It was not an easy start for me and I didn’t do it perfectly. She was so patient with me, understood mistakes would happen, and pushed me right back on track. I learned to trust her. At first, it was pure faith, and then I started to see the changes. Not just in my physical appearance, but in my athletic performance. I hit strength PRs, increased my conditioning, and improved my bodyweight movements. This was done with less training, but with more intent and intensity. With Lauren’s insights, I slowly began to understand how my nutrition affected all of this. I learned how to listen to my body and now have the knowledge and understanding on how to respond. I feel like a normal person again, and this means the world to me.
I started CrossFit in August 2016 just a few weeks before my first semester of college. The first semester hit me really hard; I found myself stress eating all the time, making excuses about going to the gym, and overall just extremely unhappy. Then, winter break hit and with all the holidays and endless amounts of food I continued my downhill fall. Come January, I finally convinced myself it was time for a change and I reached out to Lauren for help.
She set up an appointment with me right away so I didn’t waste any time trying to talk myself out of it. From the very beginning, Lauren sat down and listened to all of my goals, and also helped me set some weight loss and body fat goals. During the first meeting, Lauren told me that I could lose 20 lbs. and hit between 14-16% body fat in three months. This sounded great, of course, but I was still extremely nervous about keeping myself on track and motivated.
As it turns out, Lauren doesn’t let you fail. The first month she wrote my meal plan for me, allowing me to get in the habit of tracking and meal prepping. It was tough not having any flex days during this month, but after I began seeing results that was all the motivation I needed to keep going. During the second and third months, I was able to plan in flex days, and Lauren helped show me how to come up with my own meal plans.
Once I started, I almost instantly began losing weight, feeling better, and performing better in the gym. Lauren and I met once a week, which really helped me stay on top of things. During each week’s meeting, we would update my goals to keep up with the progress I had made. In addition to the weekly meetings, Lauren would check up with me anytime she saw me at the gym, and answered any questions I had via text all throughout the day.
It took me a little while to realize that there is no “right” time to start, I just needed to make it a priority. There was no difference between my first and second semester of school, rather I just decided to quit making excuses and kick my butt in gear.
I used to look at the workouts on Wodify, sigh, and immediately start looking for ways to avoid doing them. At the end of these 3 months I can finally say that my mentality has changed, and I look forward to tackling the workouts everyday (even if they do kick my butt every time).
At the end of the 3 months, I hit and exceeded all my goals. I ended up losing 24 lbs., hitting 13.4% body fat, and checking off all the L2 requirements (YAY!). I have come up with some new goals and there is always more work to do, but it is always wonderful to look back and reflect on how far you’ve come.
I started Crossfit in August 2016 in the hopes of getting back into shape and losing a lot of weight. I was 31 and over 300lbs; I half-assed going to Crossfit classes for the first few months. I wasn’t seeing results like I thought I would and finally broke down and signed up for three months of The Body Biz with Lauren.
I have learned so much over the last three months and, with Lauren’s help and guidance, I lost 41lbs! I feel like three months is just enough time to figure out what works for you and to go through all the crazy situations that would normally leave me turning to food for comfort. I had Lauren’s support and guidance 24/7 (literally day or night, during sobbing panic attacks and feeling like a failure) and she always knew what to do to help me get over those pesky plateaus and keep me mentally fit while doing so.
I can say, without a doubt, that I could not have made this lifestyle change without Lauren and The Body Biz! I can also say that I feel confident that I can continue to live this lifestyle on my own and keep seeing results even though the three months with The Body Biz are over. I am a more physically and mentally strong person than I have ever been, and I have Lauren/The Body Biz (and everyone at Crossfit Grandview) to thank for that.
If you’re ready to make the commitment and take control of your health and your life, then I would highly recommend checking out The Body Biz.
I have been Crossfitting for 2 years, but I could never seem to get my diet straightened out. After struggling to find a diet that was effective, I decided to contact The Body Biz. I had heard about them from a friend who had great results with their program. The testimonials on their website were also promising so I figured it was worth a shot! When I talked to Julie the first time, I was just finishing up physical therapy after an ACL reconstruction. I was focused on eating as much as I could to re-strengthen my knee and ease back into wods. Julie took one look at my diet and confirmed that with a few tweaks and consistency, I could get leaner and stronger at the same time. I was motivated by Julie’s positivity at what we could potentially achieve, and sure enough, 20 pounds fell off in 3 weeks following her plan. I couldn’t believe it – variations of pull-ups and push-ups were so much easier, and I was still setting PR’s. The new few months were the toughest – cheat meals were tempting, and physical changes weren’t as apparent. But Julie kept me motivated by introducing new adjustments to the plan. She suggested I start picking up some pure lifting days at Grandview Barbell to help with my strength goals, and I was hooked after my first class. The last month is when the consistency and hard work started to show the most – every week I was doing better in the gym, and feeling better about how I looked. I’ll always remember one specific workout where everything seemed to fall in place… the wod called for 30 muscle ups for time with a 20 minute time cap. I was able to get 27 bar muscle ups in 20 minutes – a massive improvement over my previous PR of 3 total in one wod during the 2016 open! That’s when I realized that I wasn’t just looking better and feeling better, but making some huge improvements in the gym.
I can’t thank Julie enough for giving me the template to fuel my workouts and hit my goals. A big shout out goes to Ohio Strength and Grandview Barbell as well – thanks to their coaches, programming, and athletes, I got the most out of what The Body Biz had to offer.
Looking back, talking to The Body Biz was a lot like when I first started Crossfit… I wish I had done it sooner.
Every year my New Year’s resolution was to loose weight. I would find the latest fad diet, try it loose maybe 5 pounds. After seeing some sort of results I would go back to my old habits and think ” next year I will do better”. I joined CrossFit Grandview in 2014 as a New Years resolution for 2015. I started seeing results and loved the atmosphere. While being there I saw how Body Biz clients had tremendous results working with Kate and Lauren. But, to be honest I was too intimidated to commit.
During the summer of 2016 my father had triple bypass. I recognized that I needed to make a change and I wanted to learn more about diet and exercise. I knew this would be a hard journey, but was excited for the opportunity to work with Lauren.
Working with Lauren was the best decision I have made. Her passion and care for her clients in evident in every interaction you have with her. I am nurse who works the nightshift in the ICU so my schedule is very hectic. Lauren exhibited great patience with figuring out my schedule every week so I could perform the best to my abilities.
In the five months in this program I lost more weight than I could imagine. However, the knowledge I gained is worth even more. You start to look at food differently. This does not mean your diet is restricted forever, it means you know what you are gaining from eating each meal. This process works and is totally sustainable. I have the freedom to go out to dinner, go on vacations, and still loose weight.
If you are still skeptical. I encourage you to at least come meet Lauren. She will work 110% for you and push you to achieve what you believe you cannot. I work full time, go to school part time, and she never gave up on me or my schedule. I cannot thank her enough for her kindness and compassion.
Also, this year in 2017, I had to find a different New Year’s resolution!
Lauren Lett and her colleagues at the Body Biz are a fantastic resource for anyone looking to maximize their athletic performance and/or make a sustainable, meaningful improvement in their wellbeing. Lauren’s approach is to first listen, then tailor an integrated plan (nutrition, exercise, sleep habits, etc.) to achieve her client’s goals and fit with the client’s real life. This process starts as fairly prescriptive (what to eat, when to eat, when to exercise, etc.), but through the process Lauren focuses on educating and enabling her clients to take control and ownership of their nutrition and exercise plan. This allows the client to make real, sustainable changes to their habits that lead to lasting improvements.
For me, the focus was improving my Crossfit performance while balancing the various demands on my time and energy. Lauren was understanding but also challenged me to push myself beyond my normal routine. We identified a top 20 performance in the masters division of the Crossfit Games Team Series and I’m happy to report that I achieved this goal. Thank you for everything!
I’m glad I did this program. I had doubts entering into it whether I would succeed, but Lauren is positive, knows what she’s doing, and good to work with on my ‘Project Body’. This experience taught me very quickly how important it is to get the food right. I was surprised to learn I like the regimentation of a meal plan…I always know what I’m going to have next. Maybe you will too? Energy level and overall sense of well-being is UP! compared to before. If you have any doubts, just do it and invest in yourself. You can’t not succeed if you just do the program.
Ever since I was little, I have been a bigger person. My mom was a great cook at home and I always had plenty to eat. The first moments I remember that I was bigger than everyone else was when I was in third grade crying because I weighed 115 pounds. This continued into high school, where I was always into sports and athletic but I consumed whatever I wanted just assuming I could run it off at practice. I played baseball and football up into college where I continued to eat the way I wanted assuming I could still “run it off at practice.” There wasn’t many food options at Capital and 250 pounds later, I kind of looked at myself and thought “I could be doing better for myself.” Then I finished my beer. It was in 2012 I discovered Crossfit at a local gym on the East side of Columbus and fell in love with it. I was still strong from my previous training, but I could not keep up with the cardio. This display of a metocre athlete continued for two more years until I joined CFGV.
When I joined CFGV, I had not seen so many fit people in one gym. I thought to myself, how are all these people so fit and able to preform like this? I was doing ok in the workouts, but really felt like death after every one of them. I asked my good buddy Cory Spelman what he was doing and how he got so buff. I needed the secret!He told me to talk to Lauren in that one corner room at CFGV. Then, when I ran into Lauren one day at barbell and struck up a conversation about all these half naked people on her website and Facebook with these people losing weight so fast. That turned into a consult, which turned into a three month plan.
Lauren changed the way I look at fitness not only dieting. When you sign up with the BodyBiz, You’ll notice a difference in your fitness levels, your energy, confidence, and strength. My strength has increased, with me being able to increase the volume of exercising simultaneously. Lauren holds you accountable and isn’t just someone giving you a meal plan. She checks in with you after workouts and during the week. She was even able to program my meals with me being a night shift ED nurse who rarely gets to sit down and have a meal while working.
I feel better than I ever have before. I can preform better in longer workouts, keep pace, and feel more focused with not only my MetCons, but weightlifting as well. The surprising part is that its not all that hard, and the eating becomes routine with so many results. I’m so glad that I signed up and followed through with the plan, hitting my goal of 200 pounds and less than 7 percent body fat. Its totally changed the way I eat and turned out to be a great investment in myself.
I decided in May of 2015 that I was going to change my life. I decided at that time that I would start working out and taking care of myself. I was working hard in the gym every day and I successfully lost 15 lbs. on my own in 9 months. I was happy about these results but there was a part of me that knew I could be even better. I knew if I was going to take it to the next level that I needed a coach. I hired Lauren to be my nutrition coach in March of 2016. At that time I weighed in at 180 lbs. and I was at 15% body fat. She sat me down and talked about my current workout habits and diet. She helped me realize that even though I thought I was eating good, my macros were actually way out of wack and I was eating a super high fat diet! She put me on a meal plan comprised of mostly foods I was already eating. She taught me the correct amounts I should be eating as well as the importance of what time I eat. She always made herself available to me if I had any questions and checked in on me to help hold me accountable to the plan we created. In only 4 months of being on Lauren’s diet plan and continuing to workout, I now weigh 161 lbs. and I’m under 8% body fat. That’s roughly 20 MORE pounds that I lost in less than half the time from my first 15 pound. weight loss. If you are serious about getting results, YOU HAVE TO DIET!!!! You can read all the diet books in the world and/or watch videos about dieting on YouTube, but that is no substitute for having a real life coach that you can sit with and discuss any challenges you are facing. If you’re busting your butt in the gym and getting some results, just wait until you commit to a meal plan and work with Coach Lauren. She’ll give the meal plan and knowledge that you need to get REAL RESULTS.
– Dave P
I have always been an active person by playing sports all through high school and football all four years of college. I never thought about watching my diet. I thought that since I was so active, I could eat anything I want. That was until I started crossfit after college in 2013. When I first started, I weighed around 215. I didn’t know much about the nutrition side of things so I would ask some friends or look things up on the internet to try and lose weight and lose it as fast as I could. I would make it only a week or so and then gave up because I didn’t think it was working or it was too much work. I would go into workouts dog tired after working long days and going through the motions hoping I would burn the body fat off magically. When I arrived at Grandview in May of 2015, I had seen they helped with nutrition through the body biz. I looked into it online, saw the price, and thought no way was I paying that for someone to tell me how to eat. Well, as time went on, I knew if I got my diet in check I would have an opportunity to get on the regional team. I decided I needed the help of Lauren and the body biz and it was one of the best decisions I ever made. When I first sat down with Lauren, we went through everything and set some goals for me to achieve at the end of my three months. I started at 12% body fat and she told me my goal was to get to 7%. My first thought was no way could I get close to that. Lauren gave me meals that were quick and easy to make throughout the week and were quite tasty as well. We met every week and I saw my body fat percentage go down slowly and it was a great feeling. A feeling that would motivate me to keep going no matter what my friends wanted me to do or the cravings I was having for pizza. She kept me accountable and on track every step of the way. It wasn’t easy, there were some weeks where I didn’t see any change in body fat or I would go up a little bit. She didn’t get discouraged with me but yet told me she knows I can do better. She had confidence in me that I could do it and kept me motivated toward my ultimate goal. AS time went on, I learned to track what I ate on my own and she would check to make sure I was doing it correctly. At the end of the three months, I ended up reaching my goal of 7% body fat. I went from weighing 196 to weighing 184 and I have never felt better. I have more energy throughout the day and when I enter the gym, I have more energy than ever. Not only did I lose the body fat, but I learned more about nutrition in those three months than I would have in two years on my own. If you are thinking about getting help from the Body Biz, I encourage you do to so. You will be held accountable and through hard work you can achieve any goal you should desire. It is worth every penny to mold your body into the way you what it to look. You will gain confidence and knowledge about nutrition that is worth more than any dollar amount.
At the start of the Hot for the Holidays contest this past year, I knew at some point I was going to be pitched about signing up for a program with Lauren or Kate. I knew it was going to happen- but it never did. I made decent progress (or what I thought it was at the time). I dropped around 10 lbs and 2% bodyfat.
In my checkout meeting with Lauren we went over how the contest went, how I thought I did, and where I saw myself going from there. I honestly had no idea. This is where Lauren got excited. “You went from 22 to 19% in two months. You give me three months and I can get you to 10%” Was she high?! Did she not know that I work nights in an ICU where you’re lucky to pee in a shift, let alone be able to make something like that happen… Her excitement got me curious. She started to lay down how she would have me attack everything and crushed every single excuse I could think of and when you have been 285 lbs at 33% before, A LOT of excuses can be made. She got me hooked.
She starts building meal plans, SEVEN different meal plan. SEVEN. No matter what kind of day/week I had in front of me, she had a plan that would fit between work and training. It was enough to make any head spin and she had it nailed down and easy to follow.
I’ll be honest- the first two weeks of eating was miserable. I have never experienced being full/tired of eating and hungry at the exact same time- it was truly a terrible two weeks. Then things started changing. My energy levels rebounded, workouts were getting better and then stuff started falling off me. In week 3-4 I dropped three lbs on the scale and 8 lbs of fat mass. That is where the fire got lit.
Every workout was getting dramatically faster. I was able to do pullups, handstand pushups and rope climbs. Things that I would be comic relief for in the classes because I would fail on the movements so violently. I had them. Finally.
Here I am at the end of the program, at 10%. Honestly, without Lauren pushing me with my discipline on training and helping me keep my nutrition tight with such a crazy schedule (and only putting me in food jail twice), there is no way I could have hit this goal in a year. She got me there in three months.
When I heard about the “Hot for the Holidays” contest that Lauren and Kate were going to be holding, I decided I would pay the $25 and commit. I felt I could improve my cardiovascular capacity, and I wanted to lower my body fat percentage, and maybe drop a few pounds in the process. After the initial meeting I had with Lauren, I decided to team up with her. I knew this would be a good experience for me, as I am studying Human Nutrition at Ohio State to become a Registered Dietitian.
The first month of my three-month experience was tougher than I expected. I was doing a lot of cardio, working out six days a week, and eating most of the same stuff every day. The results I saw in the first month were worth it though.
The second month was more fun. I started to be able to have cheat meals, I could change up my meals (as long as they fit within my macros), and added powerlifting into my weekly schedule. The results were still coming, but very slowly. I got discouraged more than once along the way, but Lauren was very supportive and encouraging, and helped me back on the path to our final goal.
Although the results came slowly, the changes were huge. I lost 20lbs and went down to 18% body fat from 30% when I started. My work out times improved greatly, and my lifts continue to get bigger and better. I’m so happy I worked with Lauren, as I’m in the best shape I’ve ever been. I came away a stronger person (mentally and physically) and I gained hands on experience with nutrition coaching. My experience with Lauren was extremely positive, and I could not recommend her enough!
Soccer, basketball, flag football, track you name it—if people were playing/competing, I was joining. From a very young age and throughout my young adult life I was consumed by sports. I spent a large majority of my life training to be the strongest, the fastest, the fittest, and ultimately the best athlete I could be. I was fortunate enough to be blessed and being an athlete came naturally to me.
Fast forward to a cross-country move to Ohio to attend law school. Twenty-two hundred miles from home, in a brand new city, with no friends, no family, nothing familiar, and I was truly on my own. I immersed myself in school and being successful in the classroom. Being healthy and active became less and less of a priority. And, as the pressure to succeed grew, the once former athlete became unrecognizable.
Health and fitness were no longer a priority. The hard truth was that law school loans were crippling and they certainly weren’t going to pay themselves. As a result, for almost five years priority number one, two, and three became success in the classroom, success on the bar exam, and success in landing a job. My life became a never-ending “to-do” list. Exercise and nutrition were perpetually on that list, but inevitably were replaced with what I believed to be more pressing tasks.
My eating habits, for lack of a better term, were poor. If it wasn’t simple, fast and/or microwaveable, I wasn’t eating it. I was constantly on the move and grabbing breakfast, lunch, and/or dinner on-the-go became the norm. Bad nutrition coupled with limited, if any, exercise resulted in gradual weight gain. At first, it didn’t really bother me. It was, in my estimation, inevitable given the circumstances. I simply ignored the mirror, threw out my scale, and avoided photographs. In doing so, I could pretend not to notice.
Fast forward to September 2015 when I joined CFGV. Enough was enough. I had reached by far my unhealthiest point to date. I told myself this would be the time I would finally “get back on track.” The first few weeks I was committed. But, yet again, work crept up and I found every excuse not to make fitness and nutrition a priority. I felt discouraged and ashamed that yet again I had failed.
Enter Lauren. When we first met I literally felt heavy—burdened both physically and emotionally. I had no balance in my life and I was embarrassed by what, rather who, I had become. Admittedly, given my track record I was a bit skeptical after my first meeting with Lauren. She kept talking about macro this macro that, and all I could think was “what in the hell is this woman talking about.”
Nonetheless, I took a leap of faith and put my trust in the process, and I have not looked back since. The first few weeks were hard, I mean really hard. Replacing takeout with home-cooked meals; learning what to eat and when to eat it; eating consistently each day. But, Lauren never gave up on me, and in turn I never gave up on myself.
Now 4 ½ months, 33lbs lost, and a change in body fat of approximately 15%, I am happier, healthier, and stronger than I could have imagined. I can do things today that I could only dream of before. Working with Lauren was the best investment I could have made. So . . . if you are reading this wondering if this is for you, I can assure you that you will not regret working with Lauren. Will it be hard, yes. But will you learn more about proper nutrition, a healthy lifestyle, and more importantly yourself, absolutely. Lauren gave me permission to put myself and my well-being first—to make myself a priority.
Lauren, you have given me part of my life back and for that I simply cannot thank you enough!
When I started with Kate, to many I probably didn’t look out of shape or overweight. I was eating rather healthy, working out at least 5 times a week and getting an average of 6 hours of sleep a night. However, what many people didn’t know is I had been unhappy with my body since I could remember. As I looked at all the people around me, I would compare myself and find more things I hated about my body. These views not only affected me but most importantly it started affecting the people around me. I was no longer the fun person I used to be. So, that’s when I decided to make the best decision of my life and call Kate. During our first sit down, she asked me what my goals were and I could barely talk without crying. She immediately made my first goal to feel better about my body and with that started the best and toughest month of my life.
Kate has not only been my nutritionist but she has become a great friend. No matter what time of day, where I was, where she was, she answered all of my crazy questions or concerns. From daily to weekly to monthly check-ins, she’s right there with you through this journey. She goes out of her way to make you feel comfortable but also helps you get comfortable with the uncomfortable. She honestly cares about every single one of her clients but still makes you feel like you are the only one.
With Kate I was not only able to lose weight, drop body fat, increase my lifts but most importantly I finally started feeling comfortable in my own skin. I have started to enjoy shopping and trying on new clothes and it doesn’t hurt when you drop a pant size! I cannot say enough good things about Kate and what she has done for me, but I will also say it’s not easy. She will hold your feet to the fire, she has an uncanny ability to make you tell the truth and makes you earn every pound lost… but trust me you will never want to put them back on again!
Becoming an adult is hard. Like, really hard. Don’t get me wrong, I have so many wonderful pieces and parts to my life; I have a wonderful family and the most amazing man who stands by my side no matter what. But that being said, I found as the months and years have floated by, there have been bigger chunks of my life I wasn’t happy with.
For most of my life I have been unhappy or uncomfortable with my body. I had never pushed myself, or challenged myself to change. Within the last two years my weight escalated to a number and size I couldn’t wrap my head around. How did I get this big? WHY did I let myself get so big? Enough was enough. Que in meeting with you, Kate.
Kate, meeting you has been the best part of my life in the last couple of years. I honestly don’t think I will ever be able to thank you enough, but I do want to try and articulate how much you, and what you have helped me accomplish, means to me.
Where do I begin?! When I started with you, I was overweight, weak, constantly uncomfortable, had no confidence in myself, could count on a single hand names of girl friends I could count on, and worst of all I was weighed down by a sadness I couldn’t shake. It’s an understatement to say you helped me change my life. Because it’s so much more than that. To have someone put as much energy and focus into me as I am putting into myself is something I will never forget.
Having you in my life is what I am most thankful for this year. You have brought health, strength, support, happiness, friends, cheerleaders, and so much more into a life that was sorely lacking in all the above. The family you and Brandon have created at the gym is something I wasn’t expecting when I started at CrossFit Grandview and now I can’t imagine my life without you all!
You are a true wonder Kate. Working with you, like I have said before, is easily the hardest thing I have ever done, but also the best fucking thing I have ever done. You hold me accountable for my actions and decisions but allow me to make mistakes and help me learn from them. You believed in me more than I did. But not anymore. When you present me with a challenge not only do I want to nail it, but I know I can. That’s huge! You’ve helped me gain a confidence in myself I have never had. And a (both physical and mental) strength that has changed my life.
Lastly, I want to thank you for the friendships you’ve helped bring into my life. My whole life I have been looking for “my people”. I’ve found a couple along the way, people who get me, accept me, and would be there for me if needed. But fuck, Kate! I’ve never had women in my life like the ones I’ve meet through CFGV. Yourself included. Working with you and with the gym has renewed my faith in people. It’s amazing coming to a place where everyone is there for similar reasons. We all have similar goals and want to support each other through our struggles and cheer each other on during our successes. It might be the jaded world of retail that took away my spark and zeal for relationships, but I have found it again!
So this is a lot. But just saying “Thank You” isn’t enough Kate. With your help I have been able to eliminate that sadness I was carrying around. I am confident for the first time in my life. Not to mention the 50+ lbs, 3 (almost 4!!) pant sizes, 4 bra sizes, I’ve dropped and the insane amount of muscle I’ve gained!! Before this I never thought I would be strong, or athletic, or as in shape as I am and my only goal was to drop lbs. Now? I want it all! I want to get into the best shape I can, I want that body I’ve always sought after but never thought I could get!
Kate, you’ve helped me get my life back. And not just, the life I was living, but a brand new, happier, healthier, brighter life. I know I put in the hard work at the gym and with my diet, but I COULD NOT have done this without you. You are a credit to your profession and anyone who takes advantage of working with you has no fucking clue what they are missing out on. Endless thank you’s, Kate.
I hope you have the Merriest of Christmases and the best New Year. And you better believe I’ll be there for you always. I consider you a forever friend, Kate, and that means whenever you need someone to lean on for support, I’ll be here for you.
I love you and Merry Christmas!
I know one thing….Kate Couden is NOT someone that you want to disappoint. But, after just a week of working with her, I began to realize that I did not want to disappoint myself either.
My situation was a bit different. I started working with Kate two months before my wedding in order to lean out and get toned. My diet was mostly clean; however, I didn’t really know or understand the importance of what to eat and when to eat it. I had limited knowledge of macros, percentages and meal timing.
In terms of working out, Kate knew my misconceptions from seeing me at the gym. If a 10 minute WOD was good, then a 30 minute “Level 3” WOD with my friends was even better. If I went on a run, it would be 4+ miles. She addressed this right away, signing me up for REV classes at Grandview Barbell, and programming sprints into my weekly workouts. I couldn’t wrap my head around how this would help me lose body fat, but once I saw the results, I stopped questioning it! I left my first meeting with Kate feeling a little overwhelmed, but confident that with her help I would be able to look and feel my best on my wedding day. I also knew that the information I was learning would help me continue this healthy lifestyle after my wedding too.
Kate knew that I would have showers, bachelorette parties and other celebrations during this time. Before an event, we would look at the menu and make the best choice so that I could participate, but not go off the rails. She is a terrific mixture of encouraging yet firm. She made it clear that, no, I could not have a beer, but a mimosa at my shower was okay and we programmed that into my macros. Kate is not a 9-5 nutrition coach. Whenever I had a question, no matter how silly or small, she got back to me right away. She patiently explained to me (more than once) that I may not lose a lot of weight, but my shrinking body fat percentage was an indicator that the process was working. It didn’t hurt that she was at some of these events, which definitely helped me stay on track!
Kate did not merely address eating and working out. She wanted to make sure I was getting enough sleep, not getting stressed out about wedding planning and (her pet peeve) not slouching!
When my wedding day arrived, one thing I didn’t have to worry about was how I was going to look and feel in my dress. I will forever be grateful to Kate for helping me be the most healthy and fit version of myself on this special day of my life.
Like most parents would say, having a child changed our lives. And for us, it included the sobering realization that we are now responsible for setting an example that could impact our son’s habits for his entire life. For us, the biggest change that was needed was nutrition – we needed to get better in this regard to set a better example for him. We had both been overweight children, but managed to keep our weight at a better-but-not-ideal level through extensive exercise during our 20s. But we knew that we weren’t passing any Froning-esque genetics to Elliott, we had to compensate by making sure that we were setting an example that would pass along great habits. Thus began our relationship with Kate.
We began working with Kate in mid-September, 3 months after Elliott was born. Jess had already achieved her pre-pregnancy weight and was 2 months into CrossFit, but was admittedly not yet near her fitness level pre-pregnancy. And although I had been doing CrossFit for 9 months, I realized that mediocre & inconsistent nutrition was holding back my performance at the gym.
We both were accustomed to rigorous exercise, so we attempted to approach nutrition with the same gusto. It admittedly wasn’t easy. Although neither of us had horrible diets pre-Kate, we quickly realized that what we were doing was suboptimal – we were eating too many large meals, too few times per day, too many carbs, not enough protein, and way way way too much sugar. The first few weeks were rough – our bodies were detoxing from the sugar and fighting the new diet.
But relatively quickly that began to change. The first thing we noticed was more energy. Not just at the gym, but in the rest of our lives as well. Suddenly getting by on 5-6 hours sleep was much easier (a very necessary thing with a newborn). At the gym, “hitting the wall” came much later into a workout and was much easier to get over. And our bodies were craving sugar much less once we got it out of our systems, which made maintaining the diet much easier.
Our goal all along was to not go on a crash diet, but to learn new habits that we could maintain for life and pass on to Elliott. Kurt has lost 20 pounds and Jess lost over 10 pounds, and both maintained those weights for over 6 months since finishing our 3 months with Kate. Although we both still strive to continue improving in both our nutrition and gym performance, we are very happy with where we’re at today – the habits we have gained have been surprisingly easy to maintain. One thing that made it much easier for us was going through the process together. We highly recommend any couples to do this together. It forced us to hold each other accountable and meant that we weren’t surrounded by unhealthy foods that the other kept around the house.
Even Elliott has gotten involve by adding some kettle bell work to his daily routine! Although his nutrition and physique could still use some work!
My husband and I joined Crossfit Grandview in November, 2014. I knew immediately I was going to love it but I also knew not performing well wasn’t going to work for my competitive nature. I found Kate’s website one night. read her bio and client testimonials and was intrigued. One statement of hers kept rebounding in my head » “Healthy living isn’t 24 hours a day, 5 days a week, it’s 24/7.”
At first I thought, “You can get away with a couple of cheat days a week!” Then I’d see her in the gym always giving 11096 and totally killing the workout. And she looked amazing – like perfection. So my next excuse was “She’s younger than me, that’s why she looks so awesome and performs so well. ” But some of the testimonials had people my age or older with amazing results.
I emailed her and we set an appointment for after the holidays. I started on January 5‘“, 2015. When I stepped on the scale that morning. I was completely disheartened. I’d gained way more than I’d thought, felt like this was going to be a huge uphill battle, and that I probably wouldn’t get the results I wanted.
I took those fears to Kate and she said. “Don’t worry. I’m going to help you change your lifestyle (eating out 10+times a week, lots of social drinking. “treating myself” almost daily instead of occasionally) and I promise you will get results.” I thought she was setting us both up for disappointment.
I also had fitness goals I wanted to achieve for the first time in my life. I wanted to learn to rope climb, do pull ups. lift more than 100 pounds, etc. She told me we could reach all of my goals. but that it would require completely trusting her and working my tail off.
She wasn’t kidding. I have worked my tail off and I eventually placed my complete trust in her. She stripped down my eating structure and built it back from the ground up. She taught me, layer by layer, how to correctly plan my own meals. I eat so much now – way more than in the past when I was “dieting.” Something I didn’t understand was the connection Resting Metabolic Rate has on a person’s caloric needs. Knowing that is a huge component of how Kate can accurately personalize every person’s results.
Now. 5 months. 30 pounds (22 Ibs of pure fat loss) later, I am a different person. I LOOK different. I’ve reached the goals above and more. I love experimenting with my meal plans, working in “fun” meals, and creating new protein rich recipes in my own kitchen. All of it is great.
But the real difference is who I’ve become on the inside. True change doesn’t come without sacrifice and A LOT of hard work. One thing that makes Kate so good is that she never. ever, ever loses sight of your goals – even when you want to lose sight of them! Sometimes you want a cheat day back. Sometimes you want to skip the hard stuff she asks of you (anything involving running for me). but she is always there behind you » encouraging you, supporting you, and even pushing you along to who you are becoming.
Sometimes I got mad at her! She was sympathetic to my whining about the things I missed in life, but not as sympathetic as I wanted. She told me I had to stay within my macros on my birthday ~ a day I’d always approached with reckless abandon. She is completely no nonsense about staying on plan ~ with food and exercise o no matter what. At first, I’d get mad at her on weekends because I wanted those “cheat meals” back. But now I love my weekends because she taught me how to stay within my plan AND have fun too. Sometimes I miss the old, carefree me,” but I love and value the new me a lot more.
I used to describe her to friends as my “crazy personal trainer,” because that’s the only way I could explain why I wasn’t doing the things I used to do. It was Kate’s fault, not mine. Now when friends ask if I’m finally finished with that “crazy trainer,” I get mad at them! I say, She’s not crazy ‘ she’s amazing. You should try it.”
I have so much respect and admiration for Kate’s dedication to her clients and living a healthy overall lifestyle. It makes me emotional even writing about it, the changes have been so significant. So many people could learn so much from Kate. Drive. passion, dedication, commitment, effort, giving 100%, truly caring for the people she serves. I feel so blessed that our paths crossed. I will be forever grateful to her.
I initially came to Kate in a deep rut. I had gained 30+ lbs. in a year and lost my drive in the gym. She came highly recommended from two gym members who both have made amazing transformations. I was ready to make permanent changes and begin the path towards being a competitive crossfitter. Our consultation went exceptionally well. Kate was relatable, motivating, and thorough. She was building a meal plan from the ground up specifically tailored to my needs. She asked about past dieting experience, foods I did or didn’t like, workout stats, etc.
I soon received a complete meal plan as well as a weekly schedule of extra gym work specifically targeted at my weaknesses. As I got into the swing of things weight started coming off at a consistent pace. I was enjoying what I was eating every day and hunger was non- existent. As the months passed I made excellent progress with Kate always there to tweak things so that I made excellent gains in the gym while continuing to lean out. She learned early on that I responded well to being coached hard and was fantastic at pushing me far past my perceived limits. Today I am in the absolute best shape of my life, and I continue to improve. She has brought about long lasting changes that have improved my life by a great degree. I cannot express how grateful I am for the help Kate has given me, and would recommend her to anyone!
January 2014 had arrived. I have been fighting my weight my whole life. I would lose weight just to gain it back. When I retired I was the caregiver for my Dad and also my mother-in-law. I never took care of me. I knew it was time. I had seen what old age and being stagnant could do to a person’s body. In 2015 I would be hitting 60 and it was time for change.
I found Kate through the receptionist at my veterinarian’s office! She spoke highly of Kate and she was helping her with her nutrition. I had always wanted to go to a nutritionist, so I contacted Kate.
Meeting Kate for the first time was like meeting an old friend. She was interested in me, what my life was like, and my goals. She promised me we would get to my goals together. Kate set up a plan to personal train me and help me with nutrition.
I was very intimidated at first entering the gym. All these young people were doing wonderful things at CrossFit Grandview. I thought I never could do what they were doing. Kate is with me every step, she knows more of what I can do then me. I’m doing things I never thought possible. With her helping me with my diet and explaining how your body works; it has been a great help. My recent visit to my doctor was wonderful. I have not felt this good in 20 years.
I’ve lost 40lbs, gained new friends, and a new life style
Kate is not only my trainer, nutritionist, life coach — she is my friend. I enjoy coming to work out – and my goal for 2015 is to become part of her group — And we are going to get there — Together !
So watch out — 2015 — I will be the best I can be as I turn the BIG 60 !!!!
My journey to Kate really began long before I met her. I have never played sports and can barely walk and chew gum at the same time. Wanting physical activity, I decided to begin running. I worked my way up to running a half marathon. Just a few months after running the 1/2 marathon I learned I had breast cancer and had a bilateral mastectomy. It was at this point that I took an interest in nutrition. I wanted to give my body only healthy foods so lower my risk of caner returning. Over the years I have read several books, some with conflicting information about nutrition. I continued running but began to get bored and wanted more verity in my work out so I started attending bootcamp class. I thought I was eating healthy. The foods I ate were not processed and locally grown. I worked out regularly. I should have looked fit and kept my weight in check. At the encouragement of my niece and daughter I began Crossfit. Surely Crossfit would give me the fit and trim body that I wanted. I did get stronger but I was still gradually gaining weight. I was ready to throw in the towel and just quit trying. Here is whereKate enters my story. I had seen a few of Kate’s clients at the gym and decided to try one more thing before I gave up on having the body that I wanted. Thank goodness I made that decision. Working with Kate has been an incredible experience.
Kate has years of experience and knowledge that she uses to personalize a battle plan for each client. It was this personal approach that I wasn’t getting from all the books that I read. I was eating the correct foods but not at the right times and not in the right amounts. Kate asked about my fitness goals as well and customized my workout plan so that I can reach my goals. I love that Kate isn’t just concerned about my diet but my personal fitness goals as well.
After working with Kate for 3 months I know that I look much better and I feel so much better as well. I know that my fitness level has improved and I am confident that I will continue to reach my goals.
Having Kate on my side encouraging me, answering my questions, and checking up on me helped me get to this point. For the first time since I had breast cancer I don’t hate looking in the mirror. I truly didn’t think that day would ever come. I am 56 years old and hope to retire in a few years. One reason having a fit body is so important to me is so that I can enjoy an active life well into my retirement. Kate is helping to make sure that happens for me.
I still have work to do but I am enjoying the work. This is a lifestyle change and Kate supports us all on the journey. Kate has improved the quality and longevity of many lives, mine included. She is a hero.
Kate Lonsinger has absolutely changed my life!!!
I started seeing Kate in April, 2014. I thought I knew a lot about fitness and nutrition. I had run several Marathons, completedmy first Century (100 mile) bike race (Pelotonia 2013), and have always worked out at the gym and at home. I considered fitness and nutrition to be my passion and my hobby. But, I was a fitness addict who hit a major plateau! I knew my work-outs and nutrition were out of balance. I stopped seeing results and Iknew that I was working way too hard and for too many hours to not see the results I wanted. I was tired, my body wasn’t changing, and I honestly didn’t know if I needed to give myself a break or suck it up and work harder! I wasn’t willing to accept that I had hit a plateau because I was “getting older”, but I didn’t know how to change things and I didn’t have time to wastetrying to figure it all out!
Well, as it turns out…I was doing it all wrong! Literally after my very 1st appointment with Kate, I walked out of her office with life-changing information and tips! Our initial 1 hour meeting was more valuable to me than my first month’s fee and we hadn’t even completed my work-out and nutrition plans yet. I needed a nutrition and work-out make-over! I was so stuck in the low carb mind-set of the 90’s that my nutrition really was out of balance. So were my work-outs! So was my GI system with bloating and discomfort that hadn’t been resolved by themedical professionals that I had seen. I needed a better balance of carbs, protein, and fats. Some of Kate’s recommendations felt very counter-intuitive, but I trusted her and every time she has been right!
At age 46, I am in better shape than I’ve been in my entire life! I am leaner, stronger, more agile and more injury free than I‘ve ever been. I could NEVER have made these changes without Kate! Without her guidance, I would have continued to waste countless hours at the gym doing cardio, wearing myself out,and never would have built the lean muscle that I wanted and amnow developing. My work-outs were counterproductive for the goals I desired, but now, thanks to Kate, I am laser focused, and on the right path to productive, smart and effective work-outs that are giving me results. She has decreased my work-out time and increased my results! Who has time for counterproductive work-outs with the busy demands of balancing work, life, and family?
Every time I have had a question for Kate, she fires back with an absolute, clear, definitive answer- I swear she has a crystal ball! She is right every time! She has worked foods back into my diet that I haven’t enjoyed in decades. Kate has given me great new food choices and introduced me to new products that are fantastic! The first day on my new nutrition plan, I felt like I was living with a whole new level of consciousness, awareness, andmore energy! My carbs had been way too low. I love the food and the plan and rarely have I felt hungry or unsatisfied. As an aside, I truly believe that the Resting Metabolic Rate test is the Holy Grail for fitness and nutrition perfection! How anyone could suggest a plan without that information is beyond me!
I fully intend to consult with Kate on some level for the rest of my life! Kate changes lives and I am blessed to have found her. Kate has breathed new life into my world and I will be forever grateful to her for all that she has done for me! If you have goals and want results, Kate is your silver bullet to nutrition and fitness success!!! Kate Lonsinger is truly the REAL deal and shehas changed my life!!! Thank you Kate!!!
I started working with Kate in February 2014. I had been doing Crossfit for 6 years and for the past year I had noticed I was tired after a hard workout. I realized I wasn’t recovering like I wanted. I thought feeling tired, irritable and basically done for the day was just a part of getting older. I noticed it and my family did as well. This is difficult to do with two active teenagers. I had heard about Kate and decided to talk with her to see if my diet was on point or were there changes that needed to be made. I thought I ate healthy.
After I met with Kate, I found out that I was burning a ton of calories and not eating enough! I noticed a huge difference in my workouts, how I looked and most importantly, how I felt. More energy during the day was the result.
Fast forward to today. I have more energy, I recover better, I am lifting more weight and the icing on the cake…I weigh 20lbs less.
By May 2013 I received an opportunity to be a First Sergeant and go to Maxwell Air Force Base for training. The first day of training we had to be in our service dress blues. Getting into my service dress blues was a humbling experience. I put on my skirt and had difficulty walking. I took off the skirt and tried on my pants. Every Monday, we were to wear our blues and I hated the way I looked in them. They were super tight and uncomfortable. After speaking to my husband about my day in blues, I decided to get educated about my eating and make some changes. The problem was my eating but I did not know to what extent.
June 6, 2013 was the day of my appointment with the nutrition coach. At first I was very skeptical of Ms. Kate Lonsinger. Our body types are different from white people. So what kind of advice, from her, is going to work with someone like me? Kate wanted to work with me for ninety days and I agreed. She made it very clear that I had to do everything she told me to do. Within two days of sticking to a meal plan I notice a change in my waistline and I didn’t feel so bloated anymore. But I still had a long ways to go and it was not easy. I cheated on the weekends and thought I could get away with it and still loose weight, only to realize I was plateauing. Kate kept telling me to follow her plan accurately and changes in my body will occur. I had my doubts about what my body can do but Kate remained confident and kept encouraging me to stick to her plan.
During one of our meetings, Kate had mentioned she was training for a bikini competition. She explained to me what it was and then I told her I would like to do a competition, too. Her eyes got really big and she told me I should definitely go for it. Kate gave me the biggest morale booster. Expecting her to tell me to give it a couple years and let’s revisit that idea; she told me I would do great in a figure competition. She kept me on track and focused. The dedication of this woman showed when she was frustrated with me when I was not checking in with her about my weight and how I was, generally, doing. The changes, I was going to make, seemed too overwhelming as time got closer to the competition being thirty pounds over my goal weight and 6 months to my first show.
By February 2014 my plan was to tell Kate to forget it. There was no way I was going to be ready even if I followed the meal and training plan. My body is stubborn! All this booty is not going to fit in a figure suit without drastic plastic surgery. Kate disagreed. I thought she was going to prescribe killer workouts and meals that consisted of dirt and water. To my surprise, she beefed- up my meal plan (overall increasing my calories) and my workouts. Within a couple of weeks, my traps appeared and I discovered I had triceps. Results! I went from barely doing one pull-up to doing ten in a row. Every time I went to one of my crossfit workouts and saw Kate in the common area; she gave me one of her cheesy smiles. To me those smiles gave me reassurance I was on the right path and she was pleased with the way I was changing. I had so much energy leading up to the day of my competition due to Kate’s expertise in nutrition and fitness.
I don’t think I will ever fully grasp the science behind nutrition and fitness, but I was very fortunate and blessed to have met Kate Lonsinger. Her enthusiasm and “no-kidding” nutrition and workout programs are a challenge, but the rewards are so worth it in the end. In the beginning, it was hard for me to believe Kate could transform me. Kate’s prescribed eating and exercising has been the hardest thing I ever did health wise. Now I am a firm believer in the concept of the balance between fitness and nutrition. My journey to a figure competition has changed me. Unhealthy habits are no longer needed to minimize my stress and Kate’s creativity in the kitchen awakened a desire in me to cook more for my family. Primarily, this whole experience, this year, has been a blessing. Working with Kate has opened some interesting doors. My family and friends want fitness advice from me and I am inspiring people to get healthier by making myself accountable to the commitments I’ve made. Watching all these crossfit and bodybuilding athletes are truly and inspiration. They are so motivated and dedicated to helping one another be their best. Kate and I have worked with one another for a year, now. Working with her has helped me improve in my speed, my lifts and I am beginning to believe that I can do better than average. I still have my doubts of what I am capable of doing next, only because Kate enjoys giving me these new challenges to overcome and they seem impossible to me. Thanks to the wonderful people and staff of Crossfit Grandview’s effortless help and motivation overcoming these huge fitness hurdles.
Time To Get In Shape.
Working out and becoming more physically fit has always been on my to do list. However so have a lot of other things. Like these other things it had been pushed back year after year. There was just not enough time in one day with 6 kids for me to do something about it and start a workout regiment. This year I planned on making it count. The last 3 of my kids were graduating high school (yes this means triplets) and time was finally finding a way into my life, and that goal of making it to the gym was finally looking like a possibility.
So I walked into Lifetime Fitness hoping to find the trainer I knew I was now ready to work with. After all the years she was still there, Kate Lonsinger. I so thankful she was still there, I knew now I could give it my all and make her proud. I watched her for a couple of weeks before I got up enough nerve to talk to her and ask her to help me. She became Very important to me, and ended up making me realize that nutrition was going to be one of the biggest changes that needed to be done in my life. She also become one of my closest friends as I work towards my goal. From that moment on I felt that she understood what I wanted and was willing to do everything in her power to help me along in any way that she could. I was able to discuss almost anything with her, and she was always listening. It was almost as if I had known her my whole life and she had just been waiting there for me to walk in, determined to make a difference. She explained to me that with hard work and self determination I would be able to accomplish my goals. However it was ultimately up to me to make the ultimate difference.
The first step was a nice chat about healthy eating and how important it was to do so.That is why I set up an appointment with Kate to help me with that. She helped me to learn what were good and bad choices for food, and what would help my body to ultimately change. I also decided to use her as one of my trainers. When I showed up for my workout, she was waiting with a smile ready to go. I was determined to get through the workout, without failing myself. I felt that I had just taken the first step towards a new and better way of life. The way that she approached that first workout was something that I could only get by working with her. As time progressed, the workouts with her got increasingly harder but I always looked forward to them.
I started my weight loss journey in June 2012 at 209 lbs and 49.9% body fat. So my goal for this was to transform my body into something I could be proud of! Since I have been working with Kate I am now 140lbs and 14.4% body fat. I could not have made it this far without her. Kate has been the backbone of my success and inspiration throughout my whole transformation. Now it will be up to me to keep up the progress that I have made and to set more goals to strive towards in the future.
There are few things in life that are more satisfying than being able to set a goal, working hard day after day, and finally accomplishing that goal. It does not matter how big the goal is or how impossible it may be at the time; with self determination anything is possible. The support of qualified trainers like Kate Lonsinger, have made it possible for me to get to where I am today, and for that I am truly grateful.
“It is good to have an end to journey toward; but it is the journey that matters, in the end.”
When I signed up with Kate, it was to help me get out of a weight loss plateau. In the prior 6 months, working out intensely (CrossFit) and following a Paleo diet, I lost a total of 9 lbs. That wasn’t nearly the progress I wanted for the effort I expended. I had three separate people tell me to go see Kate before I finally did. My biggest regret was that I took so long. In the following 6 months of having Kate guide my nutrition, I’ve lost over 26 pounds. Even more than helping me lose weight, she has created a diet that for the very first time in my life has literally fueled a sense of athleticism in me. I’m 39 years old, an IT consultant who had been a couch potato for 20 years. I have gone from not tucking my kids in bed because it meant walking a flight of stairs to running a 5k. I can now execute a 30” box jump. I can perform pull-ups unassisted. I can do rope climbs. I have gone from wearing XXL clothing down to a medium. My clothes are smaller today than in my sophomore year in high school.
And, I’m stronger and more muscular than I’ve even been in my life. I now weigh 190#, and I can deadlift 355#, back squat 275#, front squat 235, bench press 255#.
At the same time, I can run faster, for longer distances. I am planning on competing in my first (sprint) triathlon this summer. I have gone from having a suite of typical American diseases – high cholesterol, a bad cholesterol ratio, high triglycerides, pre- diabetes to absolutely none of these under the nutritional and athletic guidance of Kate. I have used lots of diet programs and professional nutritionists in my time, the coaching that I have received from Kate has been quantifiably better, more effective, while being more workable for me than absolutely anything else.
When I met Kate Lonsinger, it was back when I had several vain body goals. When I first approached her I was intimidated because she is extremely fit and was lifting way more than I could have even dreamed of lifting. Now, one year later, after having her as my, coach, nutrition coach, trainer, counselor, friend, and so much more — I have realized that she is one of the only people that was truly gifted enough to inspire me on my journey to a fitter life.”When I came to her, I told her all of my goals and she told me exactly what I needed to do to get there. Initially, I was eating almost 1200 calories a day just to stay thin. Now one year later I am ingesting almost triple the amount of calories. I have gained nearly 17 to 20 pounds on this fitness journey. Kate has taught me many things this year, that my fitness goals are achievable, I can push myself mentally and physically, and that being skinny is not the only importance in life.
“I could talk about how much Kate has effected my life in all of these positive was for days, but i am limited on space. So, I will keep this concise. Kate is a gifted trainer — I have never seen someone be so passionate about what they do every single day. She gives almost all of her free time to her clients and will make you feel more than comfortable. I can honestly say, Kate and CrossFit have changed my life exponentially.”
I started working with Kate around September 15,2013 after joining Crossfit Grandview. Before meeting Kate, I thought I was eating healthy, by including my essentials of vegetables and fruit, with a sparing amount of protein. I also thought that I was doing everything I could to lose weight, by working out at least 3 hours a day. I would run for over an hour, and then strength train for about two additional hours. Little did I know, I was doing everything wrong! After my initial meeting with Kate, she had completely broken down my idea of a healthy diet and showed me the areas of where I went wrong. It was absolutely shocking to see what I was really eating–my diet was terrible! Kate started showing me how to include adequate amounts of protein, fats, and carbs into my diet. During the first month, I saw a major improvement in my strength and workouts at CFGV. The diet plan that Kate designed really boosted my energy in the gym, and I began to see results within the first two weeks. I started to actually feel healthy, and I could sense that my body began to really tune into what I was doing with it. Kate continuously encouraged me to keep pushing in and out of the gym. By the end of the first month, I had lost 10% body fat and about 6 pounds. This really encouraged me going into the second month and kept the momentum for more results. Since working with Kate, she really has helped me with selecting foods and putting meals together based on what my body needs. I continue to see results, and this is all because of the wonderful guidance and encouragement from her! She has literally changed my entire perspective and thoughts on exercise and dieting, and I could not be more thankful to have met her.
I started working with Kate in February of 2013 as a last chance effort to really turn my life around and get healthy for the first time in seven plus years. I came to Kate as a different kind of client. Instead of someone looking to lose weight, get fit and healthy, I came to Kate extremely sick and underweight. Since I was thirteen, I had been fighting a losing battle with anorexia. Now nineteen and under 100 pounds, it was obvious to me that I could not fight this disease on my own and was getting worse by the day. In the past, I had worked with a few dieticians and health professionals to help me find a balanced diet, but after only a few weeks I would slip back into my old habits. I felt like giving up, and just accepting that I would always be sick because I was too set in my disordered thinking habits. When I first met with Kate, it was upon recommendations of several athletes from the Crossfit Grandview gym who had found excellent results by working with Kate. Although I was extremely underweight and had little strength, I had big dreams of becoming a top- level athlete. I looked up to Kate because of her amazing athletic performance and really believed that if I had the chance to work with her, she could help me block out my disordered thoughts and get me to be the athlete I always wanted to be. I gave it a shot, my last chance effort to really find help for myself. After my first meeting with Kate, I could tell she was different. Instead of being just another client to her, she truly cared about me and my goals. What made Kate different than any other professional I had worked with in the past, was that she believed in me, and believed that I could go where I wanted to go. That was something I had never experienced before, and just like that, I put all my trust in her. Looking back, I can’t imagine where I would be today without Kate’s help. The past nine months has been the most life-changing and rewarding time of my life. I am scared to think where I may or may not be if I had not sought her help or let my own thought patterns get in the way like they always had. I can honestly say Kate has changed me mentally, physically, and emotionally. She did so much more than get me to a healthy weight, she helped me change my mindset about food, about life, and most importantly show me that I am capable of what I set my mind to.
Not only am I at a healthy weight for the first time in years, but I am the strongest I have ever been. Since coming to the gym in February, I have increased my lifts much more than I ever thought possible. Of course I am still always seeking to be better, but it is hard to not recognize how far I have come since starting with Kate. Although it is still an ongoing process, with Kate’s help and understanding I am learning to let go of the number on the scale and to allow my body to go where it needs to go. Old habits die hard, but Kate has been more than understanding and helpful, and I could not ask for a better person to work with. Kate has become more than just my health coach, but a friend as well. One who I can go to whenever I need someone to talk to. She is always willing to listen and will tell you what you need to hear. I have found that Kate’s “tough love” has been the key to my improvement, and I may not hear what I “want” to, but what I “need” to hear is what will result and has proven change for me.
With every person I have seen work with Kate, I’ve seen amazing physical and mental transformations. Kate is always showing the love and pride she has for her clients, always recognizing when they accomplish a huge goal. I could not recommend Kate enough if someone is looking to change their life and wanting to get healthy. Knowing all that Kate has done for me, I don’t doubt for a second that she couldn’t help anyone. I plan on working with Kate for a very long time, and I can’t thank her enough for everything she has done for me. Through this process, I have become a completely different person, and have found a life-long friend in the process.
My weight has been a roller coaster ride for as long as I can remember. Looking back, there are times that I was skinny and there were times that I was not, but no matter what the case I always felt uncomfortable in my own skin. It’s the most sinking feeling never seeing changes on the scale, my clothes always feeling tight, and looking at the same judgmental reflection every time I looked in the mirror. When I met Kate in June it was completely a fluke. My sister talked me into going to workout with her (she had been working with Kate a month at this point-and was finally wearing in a bikini after three kids!), so I figured what did I have to lose. I specifically remember that morning because I had a million reasons on why I should cancel….I was tired, I worked nightshift, I could workout on my own, I know how to eat right, nothing ever works for me…the list goes on, but that day I got out of bed and went to the gym. That was the day I knew my life was going to change forever. I had my doubts you see, I thought of food and exercise as a simple science…burn more calories, eat less food. However, this equation was getting me nowhere. I had partaken in all the latest fads: I ran marathons, ate paleo, spinning, hot yoga, the atkins diet, used my fitness pal, I could go on and on; each to no avail. Each year, the harder I pushed myself, the more I ran, the healthier I ate, the fatter I got. It just didn’t make sense. I felt like I was trying so hard, yet every time I looked in the mirror I saw the same thing…disappointment. My life the past six months with Kate has been a whirlwind. I have lost almost twenty pounds and I have never felt more confident in my life. With Kate, I ran out of excuses of why “I can’t” and replaced them with reasons “why I can”. There was just no longer an excuse as to why I could not put myself first. I meal prep on a daily basis and live by “Lonsinger Laws”, which entails of clean eating and workouts six days a week. Kate has taught me that food is not the enemy and that abs are truly made in the kitchen! I cannot wait to see my progress six months from now, keeping close the heart the lesson of healthy living that I have learned from Kate along the way! I am proud to tell you, when I look in the mirror today, I smile and think “YES! that’s me”!