Mark
Here are the before (left) and after (right) pictures of Mark after 10 weeks. When Mark started working out with me, he was in serious bad shape. He had leftover calcium deposits in his left shoulder which greatly limited his range of motion and prevented him from straightening his arm overhead. He also suffered a broken right arm from a childhood accident, and recently suffered a broken hip from a fall. Thus, Mark had serious range of motion in his shoulders, hips, and knees. It gotten to the point where he had trouble taking off a shirt because his shoulders were so tight and putting his socks on were difficult because of the lack of range in his hips and knees.
Regardless, we went to work right away. I started teaching him how to move properly. We learned how to squat, push, and pull with proper mechanics right off the bat. We are improving daily. Looking at the pictures, you can see that Mark has lost some inches off his waistline. He also has better posture with a less evident forward head posture, and a more natural lumbar curve (lower spine) in his back. Furthermore, he has gained some definition in his abs, chest, and arms. In 10 weeks, Mark has been able to lean out (improve his body fat composition) and lose weight, going from 195lbs to 189lbs.
Nelson
Nelson is a former professional soccer player who once tried out for F.C. Porto in Portugal. He started Crossfit in February of 2009. He currently works for the VPD and lives in Vancouver. Near the end of his playing career, he hired me to help with his strength and conditioning. He credits Crossfit for keeping him in amazing shape and calls it the best training program he's ever been on.
Matt
Matt is a current competitive natural bodybuilder. I have worked with Matt as a consultant for over 3 years now. His current personal bests are below:
Back Squat - 440lbs
Deadlift - 560lbs
Bench Press - 350lbs
Steve: 93LB WEIGHT LOSS!
Steve has always been active his entire life, he loved playing soccer and hockey and is in fact a very good athlete. However, ever since he was a kid, he has always battled with weight issues. When asked why he didn't do anything about his weight, he was quick to give excuses like "It's in my genes, I can't do anything about it." One day, he couldn't fit in his jeans anymore and he decided it was time to make a change.
Here are the before and after pictures of Steve, my most successful client to date. Steve first contacted me around October of 2008 and displayed his intentions of wanting to lose weight. I said I could help him but he needed to change his diet in order to see any success. When I started training him, he was 260lbs. As of September 2009, he is a lean 167lbs. That is a total of 93lbs in 11 months!
I give a lot of credit to Steve though, he had to cut out a lot of bad foods from his diet and make a drastic change. Steve used to drink 3 cans of pop a day, which he cut down to 1 can/day and now he has cut out soda pop completely from his diet. He also stopped eating sweets like cookies and cake and replaced them with protein bars.
Steve is a real world example to the testament of how hard work pays off. He started working out 5 times a week with Vuong Fitness doing a mixture of high intensity cardio and weight training. He now works out 3 times a week to maintain his weight while still playing soccer and hockey at least twice a week. Keep up the good work Steve!
