A Tale of Two Sisters

Jan 14, 2020

(Names have been changed to protect privacy)

Kate and Judith are sisters. Like many parents, they have never put their own health and fitness as a priority, and over the years they’ve gained weight and seen their energy levels decline.

Tired of being overweight and exhausted all of the time, they decided to make a change together. After considering a regular gym, they took the brave step of joining CrossFit and signed up to work with a trainer twice per week.

Years of inactivity meant that they were not ready for much volume or intensity so their trainers kept the workouts simple but effective, focusing on high quality movement.

Judith took the added step of starting the Ketogenic diet, which she followed strictly. Kate was not ready to tackle nutrition, so her trainer focused on small action items such as adding more fruit.

That first month was not an easy one, especially for Kate. Her son became sick and she had to spend several nights in the hospital, during which she lived off of croissants and chocolate. Not a great recipe for body transformation. But she made sure not to miss the workouts. She felt that she was making no progress, and considered giving up. But her sister did not allow her to quit, and her trainer encouraged her to focus on the positive. 

At the end of the first month came the time for their weigh in and body composition analysis. 

Kate stepped on the scale first. Disappointingly, there was no change there. “Let’s check body fat percentage” said the trainer. Expecting the worst, she reluctantly gripped the electrodes and pushed the button. A few seconds later it beeped, signaling the result. 

The trainer had to double check the numbers, because he couldn’t believe what he was seeing. She had lost five percent of her body fat in just four weeks without dieting! That meant she had replaced four kilograms of fat with muscle in just 8 scaled beginners workouts. 

Judith noticed a difference in the way her clothes fit, plus her strength and endurance improved measurably, both of which are great accomplishments! Her numbers may not have changed on paper, but the discipline and leadership she showed will surely pay off.

I learned two valuable lessons from this story.

  1. To see big results, take small steps and don’t let setbacks knock you down. Bamboo spends 5 years developing its root system underground before shooting up 30 meters in 6 weeks. A concert pianist spends decades practicing for that one brilliant performance. Keep at it!
  2. Extreme diets don’t work for everyone. I recommend a sustainable whole foods approach which works for the long term not just for a short period. 

Here are two things you can do right now:

  1. Add physical activity as little as once or twice per week. Even going for a brisk walk is good! Even better, book a free meeting at https://app.acuityscheduling.com/schedule.php?owner=13876588
  2. Try for 3-4 fresh fruits and 4-6 vegetables per day.This is such a huge deal in terms of supplying your body with healthy fiber, vitamins, phytochemicals and hydration! Doing so will automatically reduce the amount of junk calories you eat and will most certainly cause you to lose fat and have more energy!! 

(Kate was doing half of this and she still made a huge change. The main thing is to remember that any small change adds up.)  

How To Get Back To Fitness When You Are In A Rut: The Number One Rule Revealed!

When trying to change, be kind to yourself. I have never seen anyone truly succeed by beating the shit out of themselves or harping on what is flawed in themselves or their circumstances. Tiger Woods was (is?) the greatest golfer ever to play the game. But his drive...

Keto, IF, or Plant Based. Which Diet is Best for Weight Loss?

You probably know someone who is doing one of the following three diets:  The Ketogenic Diet (Very high fat, very low carb), Intermittent Fasting (not eating for most of the day, squeezing all of your meals and snacks into a specified window, usually 8...

Will Intermittent fasting Help me Lose Weight?

Intermittent fasting is the hottest topic in diet related research and for good reason. Age old wisdom backed by preliminary research shows that abstaining from food for lengths of time can deliver truckloads of benefits. Fasting can improve metabolic and...

How CrossFit Jerusalem started and some lessons I’ve learned along the way.

For my 30th birthday my girlfriend (later wife) bought me a months membership to a local globo gym.  It quickly became apparent that Jerusalem needed a better option. As in, worlds apart better. Although it took some time until I made the final decision, that’s when...

Now More Than Ever

Blog Now more than ever, I am loving the controversial turn CrossFit founder Greg Glassman has taken in crossfit.com workout programming. I have seen immediate benefit in my own fitness as well as in the fitness of my clients at CrossFit Jerusalem. (The meat of our...

The top 5 ways CrossFit can help you PR your next marathon time

BlogAt CrossFit Jerusalem, we get a lot of runners.  Some of them peaked years or even decades ago, and are looking to break through a plateau.    Others just want to build muscle and improve body composition.  All want to strengthen their cores and reduce injuries....

These Two Primal Exercises are the Foundation of Any Exercise Program

These Two Primal Exercises are the Foundation of Any Exercise ProgramThe year is 180,000 BC. It is early morning, but already the hot sun bakes the African plain. A new species of Hominid has been rapidly expanding across the continent. Their secret weapon?...

My Top 5 Tips for Building a Long-term Exercise Habit.

I didn’t grow up exercising. The Ultra-Strict, Ultra-Orthodox Schools I attended frowned upon anything smelling of secularism. There was barely free time to run around, let alone any concept of organized physical education.

The Benefits of Personal Training

Here’s how Personal Training can get you better results and speed up recovery from injuries:  If you enjoy working out in a group class setting such as CrossFit, or by yourself at a gym, at times you may find yourself plateauing, or even regressing due to injuries.  ...

Seven Ways To Get More Sleep

The science is in, you gotta get enough rest if you want good health and fitness.  Getting the right amount of sleep will put you in a better mood, make you more productive at work, less accident prone, and will improve a wide range of important health biomarkers,...