The other day one of my “O’Connell Extreme Fitness” classmates asked me if I was going to sign up for the next session. Without blinking or slurring my words I told him, “I am going to be doing OXF for the rest of my life!”  I can’t think of another exercise program that will push me to my mental and physical limits..and I don’t believe there is another class outside of my 5:30 a.m. group with so many driven and supportive people.

It’s Friday morning at 5:15 am and more than a dozen of my “OXF” classmates are running sprints, doing push-ups, doing one armed push-ups, push-ups with weights and push-ups off an exercise ball. And what is truly remarkable about this scene besides this just being the warm-up to an hour long workout–is that this is an off day. My classmates are getting together outside of class time and devising their own workouts.  These are just normal everyday people pushing each other to be the best they can be.  There are no former elite athletes in this group, but they all bring a competitive drive to class everyday. It’s not an ego driven– “I am going to beat you attitude”  It’s more of a let’s give 110 percent and push each other to be the best we can be on an individual level. You hear a lot of “Come on Kelli, you can get one more push up!!” Or “That’s it Riley–you’re almost there!!”  It’s very much a team oriented approach and all new members to the class are accepted immediately into the clique as long as they are willing to work their A____ off.  Slackers need not apply.  

We of course do the daily exercise for results and today one of our former classmates, Greg Stockdale who now runs his own “OXF” program at the “W” in Waverly paid a visit to the Waterloo gym.  Greg hadn’t seen a lot of the Waterloo people in two months and he was stunned at the changing physiques–particularly the women. Without getting into specifics, let’s just say my buddy Greg was drooling a lit bit (good thing they supply free towels at the gym).  To get in the best shape of my life has taken a major change in my attitude and this has all been made a lot easier because I am surrounded by so many driven people who push me to be the best I can be everyday.

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Last week was a challenging time for me, because I celebrated(if you could call it that) another birthday. Since my 30th birthday about a decade or so ago–this time of year has been extremely difficult for me as I deal with the consequences; physically, mentally and emotionally of  what I call being on the back nine of life. I find myself taking stock of my life; my successes, my failures and my overall reason for living. Of course I appreciated all of the birthday wishes I received. One friend cheered me up by telling me the day was a time for me to celebrate my life–but then the cheery sentiment was nearly obliterated totally when she guessed my age one or two years OLDER than it actually is! Yes, men are sensitive about age too.

Who really past the age of 30 wants to look their actual age? I am always doing that “Real Age” on line thing.  You know the one where you answer a ton of questions concerning your physical characteristics, eating habits, social behavior and lifestyle.  For a long time my “REAL AGE” according to the Internet program always skewed five years OLDER than I actually was.  But since my lifestyle change last year in which I have focused on my health, I am now considered seven years younger than my chronological age. Of course that is a boost to your self esteem until someone looks at you and guesses your age a lot older than your birth certificate.

We want to both look and feel young–and if given the choice–many of us would choose looking young over feeling young (including me). Because let’s face it, we are a very visual superficial society and we make a lot of our judgement based on looks. But after a year of re-conditioning and reshaping my body of course I realize feeling good every day is the ticket.  I LOVE feeling YOUNGER than I LOOK.

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For so many years I asked very little of my body and it gave very little in return. I would have to say for a ten year period until I began my health and fitness renaissance last fall, my body was more like a moving storage container that I would fill daily with unhealthy foods. I would rarely ask my body to participate in any type of regular physical activity and of course over time began to pay dearly for this neglectful behavior–with the developing health issues that I have documented in earlier blogs.

These days I ask a lot of my body and I am pleased to say that most of the time it delivers. My fitness training regimen requires that I exercise five days a week (four days in O’Connell Extreme Fitness, one day of weightlifting with Russ O’Connell).  The one hour OXF class makes intense demands on my body through  30 minutes of cardio kick boxing and 30 minutes of resistance training. Since last September I have now completed 41 weeks of O’Connell Extreme Fitness or about 164 exercise classes. That is a lot to ask of any one’s body, but mine has responded in ways I really couldn’t have imagined. I have lost nearly 50 pounds, 20 percent body fat, and my waist line has gone from 42 inches to 32 inches. And I have done this not by starving myself, but being consistent in my diet; limiting the amount of sugar I consume and eating more fruits and vegetables.

I asked my body to commit to a healthier lifestyle and instead of rejecting the plan, it has allowed me to become stronger and more physically fit than I have ever been in my entire life.  I know very well the path I was on before I decided to make a change. Hypertension, high blood pressure, diabetes and heart disease are some of the health issues I was facing. I have this cousin who manages a couple of nightclubs in Minneapolis. A very talented athlete in his youth, Warren was an all-state football player and wrestler for Waterloo East in the late 70’s.  Nearly 50 now, Big W.(as we like to call him) has always been a fun loving big guy with a voracious appetite and a nocturnal lifestyle. Warren’s lifestyle caught up to him a month ago when he suffered a heart attack. Fortunately, he survived and I can only hope that this scare will provide him with the motivation he needs to make some major changes.

I am happy to say many prayers were answered. Our good friend and OXF classmate, Lisa Pryor’s surgery to repair an artery went well without any complications and she is on the road to recovery. Lisa is one of the true shining lights in our fitness class bringing great energy, effort and proper technique to every exercise. I know the earlier prognosis had her not being able to go to the gym for 6 to 8 weeks. But knowing the determination and will of that young woman I really can’t see that happening.

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I apologize for the recent infrequency of my blog, because I love spreading the gospel of this health and fitness thing. Falls are very hectic in my line of work with increased hours and stress. But I have to stay this year has been much more tolerable, because I am in much better physical condition to handle the long tough grind.

In past blogs I have tried to expose the details of my transition to a healthier lifestyle. It is a process that doesn’t just happen over night. The important thing to do when embarking on a journey of health and fitness is not to focus on the results (such as weight loss), but to really keep your mind on the big picture. It’s a mathematical certainty if you reduce the number of calories you consume on a daily basis, you will lose weight. It is proven that exercise which includes cardio and weight training will increase your strength and endurance. And it’s a rational assumption that proper rest at night will not only increase your energy throughout the day, but will also prevent you from developing some health issues.  The key as I have found over the last year or so is that you must stay consistent and not deviate from the plan.

This morning, Ron Steele, Tim Luce, Brian Gilbert, Heather Nation, Heather Reisinger and myself were in Waverly to join the OXF class there directed by our former classmate Greg Stockdale.  This is week seven of Greg’s new venture at the “W” and talk about a guy being in his element.  Greg, who makes his money in the car business, has incredible passion for fitness training and it shows with the incredible energy he brings to the good people in Waverly. With pride, Greg told me members of his class lost anywhere from 7 to 18 pounds and a lot of inches in the first six weeks of class.  Today I could see why, as Sgt. Stockdale drilled us through a brisk one hour marine styled session. It was great fun.

Before I go I want everyone when they hit their knees tonight to pray for our good friend Lisa Pryor. Today, Lisa underwent surgery in Iowa City to repair an artery. Please pray for her speedy recovery–Lisa is one of the kindest people I know, but she is definitely a warrior in the gym. We send out our best to Lisa, her husband Reed and family.

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Sunday was a very rewarding and fulfilling day for me to be a part of a very special grand opening in the community of Oelwein. One of my “O’Connell Extreme Fitness” classmates, Mandie Stepp and her husband opened their own “OXF” fitness club.  More than a dozen of my OXF friends along with the masters, Russ and Kristi O’Connell visited the new facility to meet people, answer questions and give a little demonstration of some of the things we have learned.

The Stepps have put a lot of work into this project (the Gym is located at the Pamida Store in Oelwein) and it’s obvious to me that their investment is going to pay off.  It’s a really nice facility, complete with weights, bags, mitts and other accessories necessary for people who want to get into fighting shape. In our OXF class, Mandie was always driven and intense. I know as an instructor, she will motivate and inspire people to reach their potential. So far 50 people have signed up for OXF classes in Oelwein and I believe it’s just a matter of time before it truly explodes. Being there on Sunday it was easy to see the hunger and curiosity in the eyes of the people interested in really embarking on a serious fitness journey. I’m sure it was the same look I had in my eyes when Russ O’Connell approached me about joining an extreme fitness program he was starting.  In one year, my life has become dramatically better in so many ways. I wish the same fortune to all of my friends in Oelwein who are making health and fitness a priority.

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Yesterday I got an opportunity to spend a little time with a man who had a great influence on my life. My high school track coach Dick Dotson. Coach was like a surrogate father to me and hundreds of other young men who ran track at Waterloo West High School in the 60’s and 70’s. “Dots” was boisterous, funny, bold and always entertaining. The perfect personality and persona for arrogant, insecure, pimple faced teenagers who thought they had the adult world figured out.  Just when you thought you had the answer to solve the greatest problem in the universe, Coach Dotson was there to let you know in front of all your teammates and friends. “Kid, you don’t know Jack!”

Richard Dotson was a great athlete in his own right, excelling in football, basketball and track at Waterloo East High School in the mid to late fifties and later as an All-American track star at the University of Northern Iowa in the sixties. Growing up on the east side of Waterloo gave coach Dotson heavy exposure to African-Americans, many of whom he developed rich friendships.  This evolved understanding of cultures and lifestyles outside of his own would serve coach well during his tenure at West High during the turbulent and explosive era of busing and integration in the Waterloo School district.

The hundreds of young blacks bussed into West High everyday must have looked like refugees to the white students and teachers. Being black and bussed into an all white school is like entering a foreign country, encountering a different culture with kids who practically spoke a different language. Coach Dick Dotson helped to ease many of the tensions because he worked as an interpreter for both sides. To a young African-American, coach Dotson was streetwise, personable, fair and always accessible. To a young white student, coach Dotson was streetwise, personable, fair and always accessible. In other words coach was the same to everyone.

It’s been nearly 30 years since Dick Dotson last coached at West High. Ironically, my class was the last one to compete for him. Physically, life has taken a tremendous toll on coach Dotson. 19 years ago, coach had a heart transplant. Eight years ago, coach had a kidney transplant and right now he is undergoing chemotherapy treatments for lung cancer. But like any battle worn soldier who has tasted more than his share of victory, coach still has the remarkable spirit that has carried him through his incredible life. Coach Dotson still has his fascinatingly quick wit and personality and he is living and cherishing every moment. And coach Dick Dotson is living proof you should try and make each day count, because you have a chance to make a difference in some one’s life…just like he did with this young, insecure, pimple faced teenage kid a long time ago.

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Our O’Connell Extreme Fitness classes are back in session and today I admit to behaving a bit like a kindergartner. Yesterday on the first day of class I arrived really early to claim the punching bag I will use for the next 12 weeks (I learned my lesson from previous OXF classes that the early bird does indeed get the worm). However this morning when I arrived there was someone in my already claimed spot–but like a dog who had his territory marked I had to let my man know what time it was (sorry friend). I’m always polite in the morning, I think–but like anyone investing that much physically–I can be a little intense and focused.

And now without even giving it a lot of thought–my mind and my heart are focused on being physically fit and healthy. My feelings on the subject actually gain momentum when I start a new exercise class and I am surrounded by like minded people of varying fitness levels working hard. When you are in the proper frame of mind for fitness–there is nothing more satisfying than a good workout that pushes you to the brink of exhaustion. I love to sweat, because it lets me know that I am working hard, putting forth effort and shedding pounds. And at this point in time, I believe that I have built so much momentum toward living a healthy lifestyle that it’s highly unlikely I will reverse course and go back to where I was before. Stagnate and overweight.

Most of my motivation to stay healthy comes from within, but I am also inspired by the people around me. Of course all of my OXF classmates who push me on a daily basis, my friends who share exercise tips and experiences, the people–young and old who I see biking and running–and anyone who is making a commitment to get fit and healthy.  It is not easy, it’s hard work. But we all know the more difficult it is to achieve, the more rewarding it is and the tougher it is to give it up.

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It’s funny how a few days off from the gym can make you feel like a bum after you have made exercise a regular part of your life.  It’s like not brushing your teeth or showering in the morning, you worry about developing cavities or alarming body order.  My regular workout partner Russ O’Connell has been busy working with the new OXF program in Waverly and since my KWWL work week has expanded to 60+ hours I have chosen to skip a few workout days.  I have been getting plenty of exercise chasing football players up and down the sidelines or having volleyball players fall over me(it actually happened) with a 25 pound camera on my shoulder. But the primary reason why I have taken a little break is to recharge my battery for another 12 week O’Connell Extreme Fitness program.

I know it is easy to over do the exercise and fitness thing to the point of burnout. So I believe it is important to keep everything in perspective. One year ago at this time I weighed 245 pounds, this morning I weighed in at 202 pounds(don’t worry the weight is not coming back). Too many people want to lose weight in a hurry, but the thing is those pounds usually come back faster than you lost them. I lost my weight, gradually, through sweat equity and a few less calories a day for about three months.  But I want to tell you even more important than the pounds I lost is my improved strength and energy(and believe me with all of the challenges I am facing with work and my personal life I need it). I am not on a strict diet now and I still eat some of the things I like and I take a much needed break from exercise every now and again because it is important to rest both the mind and body.  But when I am in full exercise mode I get up at 4:30 a.m. five days a week and I workout for 70-90 minutes.

This is the plan that is working for me and I feel very good about my health and my life. I believe it is important for each individual to find the program or exercise regimen that works for them. And I believe it is also important to take a break to refresh and recharge…I can’t wait for my 4:30 a.m. wake up calls to start again.

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Oh how nice it was to be 25 years old walking around with six pack abs, six percent body fat and a metabolism like a Maybach Exelero engine. If only I could be 25 years old forever. I could still eat whatever I want and exercise when the mood hits me.  Unfortunately life doesn’t quite work like that. Father time eventually catches up with the majority of us. Our metabolism slows down to the speed of a lawn mower engine once we pass the age of 25, and the junk food we used to burn off in our sleep begins to accumulate in our bodies like garbage in a landfill if we aren’t on a regular exercise routine.

It’s one of the cruel ironies of physiology and life that as we get older it becomes harder to give up all of those food addictions that we developed in our youth and even more difficult to burn off all of the food that we consume. Most of us just throw our hands in the air and stop trying— accepting the accumulating pounds of fat surrounding our organs and clogging our arteries as the way it’s supposed to be. We even make excuses. We’re simply too busy to exercise or eat properly.

It’s really easy to get overweight and unhealthy. Food with low nutritional value, that is high in fat, cholesterol and sugar is both cheap and easily obtainable. And when you combine that with a lifestyle where there is little or no exercise you have a recipe for not only obesity, but an onslaught of diseases and a lower quality of life. In my case as easy as it was to put on the extra pounds, it has taken a complete overhaul in my lifestyle and mindset to shed the weight and get on the right road to health and fitness.  The older you get and the longer you wait to start exercising—the harder it becomes, but I don’t think its ever too late– If you are not healthy right now you just can’t accept that’s the way it is going to be.

For many years as my own weight swelled from 170 pounds when I was 26 years old to 245 pounds when I was 46, I don’t know if I accepted being overweight as much as I was oblivious to it. I felt like I fit right in with most other adult males 35 to 50 with an ever expanding mid-section. The wake up call for me were all of the health issues I began to develop.  The true motivation for me to change my lifestyle and way of thinking was not to lose weight, get healthier or even look better. My life was slowly crumbling before my eyes and I had to change my behavior. I could no longer partake in a carefree, lackadaisical, take each day as it comes lifestyle. I needed to develop structure and discipline particularly when it comes to my health and fitness. And I have been trying to accomplish this one day at a time

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On Monday morning at 5:30 I was in Waverly where my friend Greg Stockdale has started an “O’Connell Extreme Fitness” program at the “W” on the Wartburg College campus. I was very impressed. The class was full of 25 people, both men and women of varying ages with a strong desire to get fit and healthy. Since Greg is a first time fitness instructor, Russ and Kristi O’Connell are helping out by teaching the first two weeks of classes in Waverly.

Being there on Monday morning reminded me of how really difficult it can be to start a new exercise regimen like OXF. With Russ and Kristi throwing a variety of maneuvers at you every two minutes–a person finds out really early if they have the intestinal fortitude to deal the pain and fatigue that comes with getting in fighting shape. I remember what a sense of accomplishment I felt to just survive those early classes and how good I felt when I began losing inches and pounds.

The biggest step a person can make to get fit and healthy is to show up at the gym. And on Monday in Waverly I was very impressed with all of the people who not only showed up but also survived the very first day of OXF. One workout down, only 47 to go.

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