Positive outlook helps Fitness Frenzy participant pound off the pounds
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Oh, I already hate you," Kairis replied between breaths.
The trainer and the trainee laughed intermittently throughout the hour-long session at the Centrecise room in The Centre of Elgin; they meet three times a week to work out for an hour.
When asked how this challenge compares to others she has met during her 57 years, Kairis, of South Elgin, ranked it pretty high.
"I haven't taken on anything quite like this. ... I guess getting my master's degree was pretty hard," Kairis, a reading tutor and retired teacher, said.
Kairis has lost two pounds, reduced her body fat by 3 percent, and lost two inches around her waist and hips in the three weeks since she began working out.
Since starting her workout, Kairis says her energy levels have fluctuated.
"I will come home feeling exhaustingly invigorated or invigoratedly exhausted, one of those two," Kairis said.
Kowall has decided to focus more on having the correct form than on the actual intensity of the workouts. She had Kairis do squats and exercises in front of a mirror when she first began so that she would have correct form.
One of the most dramatic changes for Kairis has been her increased endurance. The first time she was on elliptical she barely lasted seven minutes; she is now up to 20 minutes. Kowall will also have her do interval training of 15 to 20 minutes of cardio in the middle of her session. Then she will alternate between leg exercises and cardio again. Finally, they will do an easy exercise for recovery.
One of the greatest challenges in the program has been increasing Kairis' cardio times.
"Anyone can go and walk for 10 minutes, but when you are just kind of walking, you aren't getting much out of it. We are really focusing on building her endurance and cardio workouts. That is when you are going to see the bulk of your weight loss -- when you do cardio," Kowall said.
Kowall has been focusing on changing the workout each time, because changing the workout helps keep the energy level high, and it is the best way to burn calories because the muscles don't have time to adjust to the exercise. Stair stepping, crunches and leg lifts are a few exercises that have been really helpful for Kairis.
Kairis says it is the first time she has lost any weight in five years. She is looking forward to seeing more weight loss in the future, and is encouraged that she has lost two pounds already.
The alternating workout combines bicycles, the elliptical and the treadmill; Kairis says the important thing to remember is to use a combination of cardio and muscle training. Kairis combines her weekly workouts with home exercises, including squats, leg lifts and crunches. Kowall said the key to Kairis' success so far is that she started out slow, and has continued to increase the difficulty with each workout.
"Her form and technique have improved. I started very light with the weight with her. Everything was form-based with lifting. Her form has improved and her strength level in her legs has increased so much. I can push her harder when she does the workouts now. I can't wait to see what her measurements are going to be," Kowall said.
Kairis said that Kowall has been a great motivator for her.
"She doesn't push me beyond what I can do, but she does push me. She is my voice that says, 'Keep going, you can keep doing it,'" Kairis said.
Kairis has also been keeping a food journal for the last three weeks. She has been walking a mile three times a week and has been watching what she eats. Although she isn't denying herself things, she is watching portions and incorporating more fruits and vegetables into her diet.
"I think you need the cardio and the strength training, but the important thing is to do something every day," Kairis said.
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Positive outlook helps Fitness Frenzy participant pound off the pounds: from www.suburbanchicagonews.com
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