Tom: September Wellness Star

Tom After


Tom Before - in the middle



Tom Steps Into our Wellness Spotlight after a 35 pound weight loss.

Testimonial

At CAEC we have taken a very aggressive position on helping employees be the best in understanding responsibilities of their jobs, making opportunities to grow in their careers and encouraging good physical and mental health. As an electric distribution provider our experience is not health & wellness, so we sought expertise in nutrition, physiology and exercise. We were looking for a "Wellness Coach" who could help all 127 employees develop individual plans to build their physical fitness and lifestyle goals around. We needed someone who could help anyone at any level- from those who had never been physically active to others who have an aggressive exercise regimen and everyone in-between. We needed an exercise system that helped people learn about physical activity beyond machines and one that increased flexibility as well as strength. Although we have just begun the process, in a little over a month, the employees are buzzing about doing things they did not think possible and they're excited about using kettlebells and their own body weight. Mark has shown an ability to work with folks at all levels and encourage them to do their best and improve; all the while cheering them each step of the way. He provides precise training, watches each participant closely and makes sure they are making an effort at their appropriate level. Time will tell, but I think Mark has gotten us off to a great start and is introducing many to the Russian Kettlebell world.

On a personal note Mark has also worked with all three of my children and me for the past couple of years, providing instruction and development at a level I could not be more pleased with. The instruction helped our son, now nineteen, walk onto a D1 college football team last year and handle their workout regimen appropriately. Our girls now sixteen and fourteen, have swum and played basketball. Their stamina, strength and agility have improved remarkably. At 51, I feel better than I have in years. Due to illness, my workouts fell off for several months, but mark's instruction and encouragement has me back on track and excited about tackling a well planned workout.

Tom, CEO; Central Alabama Electric Cooperative; Prattville, AL

Saturday Quick Burst

1 time through:

400 m Row
200 Jump Rope
100 Squat
50 Sit Ups
25 Push Ups

This one is such a quick burst that if you aren't exhausted when done then you need to up the intensity.....pure and simple.

Are you entitled to free health insurance?

...or supplied/offered through your employer?

Here are some statistics:
1. Health insurance costs were 9% of our GDP in 1980
2. Health insurance costs were 18% of our GDP in 2009
3. 70% of all health care costs are the direct result of behavior
4. 74% of all health care costs are the result of 4 chronic conditions: CVD, cancer, diabetes, and obesity
5. 80% of CVD and diabetes is preventable
6. 60% of cancers are preventable
7. 90% of obesity is preventable

These statistics do not lie.

If we are going to get out of this and other problems outside of health insurance we need to replace "entitlement" with "accountability".

Unfortunately most of the extreme cases will not be awakened from hibernation until it begins to cost them money. That day is coming people.

Source: http://online.wsj.com/article/SB124476804026308603.html

August Wellness Star - Jimmy

After


Before

Testimonial

One year ago this month, I participated in the company’s first blood draw. It was also my first blood analysis in about 5 years, the last time my wife made me get a physical. I sat down with Mark and reviewed the numbers:

Weight – 232, down some from 237 which I almost reached in Jan 2010, clinically classified as obese, I was large
Blood pressure - over the recommend 130
Cholesterol – over the recommend 200 level

I have been very blessed with good health and never been on any medications. I told Mark I have only one goal, “Not to be Medicated”. From the numbers above, I need to do something different to stay on my goal.

For the past several years, I have exercised off and on. The one thing I was not paying much attention to was my diet. I ate anything and everything. Zaxby’s and Thai Place would ring up my order when I walked through the door, never had to speak a word. Mark helped me realize that diet was where I was lacking, and some guidelines to go by.

The other issue I had was my back. I have had back trouble from time to time, but last September, I went to a Chiropractor for the first time. I was coaching Coop’s fall baseball team and I could barely operate the pitching machine. I knew if I wanted to keep up with him and Grace, I had to get in shape.
In January I started working out 4 to 5 times a week. I quit eating out, well almost. I began to limit and watch very closely what I ate. I monitored everything I ate on “fatsecret.com” and realized how many calories I was really eating. Everything seemed to come together by the end of April. I won’t lie and say it was easy, but working out in the gym, listening to Mark, and monitoring my diet has paid off.

Right now I am meeting my one goal. I still want to lose 12 more pounds. My back is better than it’s ever been. I’m eating better, but I revert back from time to time and eat the big 16oz. steak or chocolate bar, but I do it rarely. I’ve lost about 25 pounds, my blood pressure is well within normal limits, my good cholesterol is going up and my bad is going down. I feel better than I have in years. I even had to buy a smaller belt. But the best thing is the example for my kids. They work out with me sometimes at home, drink water (don’t buy Cokes and you don’t drink them), make them eat healthy (they only eat what you give them), and just stay active.

I think we are very fortunate that we work for a company that not only says they care about the wellbeing of the employees, but shows it. From the workout facilities, the blood draws, the challenges, Tom and the Board has tried to make it convenient and get everyone the information to start living a healthier lifestyle. Unfortunately you know the old saying “you can lead the horse to water, but you can’t make him drink”. With everything that is available, you have to want it do it for yourself.

Several people have asked me “what have you done to lose the weight?” For some reason everyone seems to think there is a magic pill or the ab lounger for 10 minutes a day will do the trick. When I tell them “exercise more and eat less”, I can tell it is not what they wanted to hear, but they know it is the way to do it. I know it’s tough to change old habits, but if I can, you can. End the excuses, find the time and get started today, you never know, one day you may look as good as me (that’s what I tell my brother).

Today's Advanced Workout

CAEC - Clanton, Alabama

1 time through:

Jump rope for 100 before each exercise; you will be doing 6 rounds of 100

1. Swing X 60

2. Butterfly Sit Up X 50

3. Rower X 40 Calories

4. Push Up X 30

5. Snatch X 20 (10 e)

6. Burpee X 10 (6 counts)

Metabolic Conditioning

This one didn't disappoint me on Wednesday; nor our advanced clients:

5 rounds:

1. Jump Rope - 250-200-150-100-50

2. Snatch - 20-16-12-8-4 (reps are total L and R added together)

3. Butterfly Sit Up - 20-16-12-8-4

4. 1 Arm Press - 20-16-12-8-4 (reps are total L and R added together)

Time: 15:00

Slaying Dragons

Twenty five years ago I was fortunate to be a part of a special team that won the Ohio AA State Baseball Championship. Last week I received a phone message with an e-mail follow up from a hometown reporter who was writing a story of that championship trek. She wanted to ask some relevent questions regarding the experiences of several players during the spring of 1985. I woke up last Thursday morning to her e-mail and looked forward to reminiscing while I answered her queries.

Her first question stuck in my head for most of that Thursday:

"Describe to me in the best way possible what it feels like to win a state championship?"

My reply: "For me it didn't sink in until late in the summer. I really had no feeling at the time, other than it was suddenly over."

As I stated previously this question stayed with me for most of the day. In analyzing my response I concluded that in all the subsequent (post 1985) successes I have had in my life, that the joy I feel while experiencing these tasks really ends when I have accomplished whatever task I was seeking. I have already fast forwarded to the next dragon I am seeking to slay. You may have heard the old cliche "getting there is half the fun." I have a tendency to have most of my fun in "getting there" than enjoying whatever positive I was blessed enough to attain.

Yesterday I met with a client regarding a new nutrition program which they had ordered over the phone and were amped to follow for a month to kick start their weight loss task. Those that know me best know that one of my most stated sayings is "whatever blows your hair back". Meaning as a client I want you to have the freedom to choose what works for you; my job is to analyze the program and determine its' effectiveness and to keep you safe while doing it. Remember, different motivational styles and programs work for different people.

In discussing this program my client was emphatic in stating several times "once I get the weight off, then I can do...... (the next task that was on their list). I have a saying whenever I hear a client conduct themselves in this manner, another Czar-ism.....

"You are going from A to Z without experiencing B through Y"

Think about that clients' statement and search for the lack of completion. I am being exteremely hard and somewhat unfair to this person, but part of what I do daily is searching for the lack of purpose in statements like that one above. They are talking about reaching the goal before the goal is realized. This is a red flag, a no-no in my book of psychology. Also, it is why I do not believe in pound or kilo goals in most weight loss scenarios.

Weight loss and a state championship experiences are very similar. However, in winning a state championship you will always be that state champion. I am Mark Lehmkuhl, 1st Base, 1985 AA State Baseball Champion. With weight loss , if you are blessed to the point of experiencing the attainment of that pound "goal", you need to treat your new habits you cultivated as your new lifestyle. Your eating has changed to the point that to continue the maintenance of your new weight you must continue the habits that led to the attainment of that goal....for life.

With weight loss, your next dragon is your new lifestyle. Maintain it (your lifestyle) and you are slaying it.