In December 2012, my bone density exam indicated bone loss.  My physician said, "let's do a year long experiment, including supervised weight training, greater consumption of green leafy vegetables, and dairy foods and then have another bone density exam in December 2013".  Her hope was to have me NOT go on medication, but to see if the status quo would be maintained.

Happily my bone density scores increased, surpassing her expectations.  My doctor gave me a high five, which I in turn gave to Rawn Brown!  Need I say more?
P.S.  It unusual for a 63 year old woman to increase her bone density.  Thank you Rawn.      
                                                                       - Susan Efrus, January 3rd, 2014

I started this journey of weight loss at 218 pounds.  I always started my day doing well and ending it on a bad note, always saying “I will start tomorrow”.  I am sure I’m not the only one who falls into this ugly trap.

I would go to the gym and only do cardio.  Then I would come up with my own workout that I would never end up doing.  I didn’t push myself the way I needed to be pushed. At the age of 30,  I was diagnosed with restrictive airway disease which caused me to use an asthma pump.  This was due to my weight gain.  I was always tired, none of my clothes fit, and I always felt sloppy, sluggish and miserable.  Food was the only thing that made me feel happy.Now I am down 40 pounds.  40 pounds may not seem like a lot, but for someone who is only 5 feet tall, it is a huge difference.   I no longer have to use the asthma pump which means the WORLD to me.
  Small things that I didn’t even notice are easier to do.  Walking up a flight of stairs, the amount of time I am able to jog without being out of breathe, working with my students at school and being more physically active at my job. I know I still have a way to go, but I feel so much better and healthier.  I make smart decisions about food and eat clean as much as I can.I knew that after years of “working out on my own” wasn’t working for me.  I started training with one trainer and it wasn’t the right fit.  I needed someone to push me harder and be more involved in the process.  I didn’t need someone to only meet with 3 times a week, I needed someone who was always available to answer questions and to be more involved in what, when and how much I was eating.  When I switched trainers I insisted it be Rawn.  A friend of mine did amazing with him, and I always saw how hard he pushed his clients. I said “if I can’t have him as a trainer, I don’t want anyone.”  I am so glad I made the switch.  I eat healthy 7 days a week with 1 cheat meal on Saturday nights.  Now I look forward to my cheat meal.  (I still make those foods myself and make them healthy.)
Using MyFitness Pal DEFINITELY helps me stay on track with my eating.  That was one of the first tips Rawn gave me.  You don’t realize how much you eat until you start logging it.I wouldn’t consider Rawn just “my trainer”.  He is a friend of mine that is always there to answer questions.  He looks at my food intake and breakdown and tells me where to adjust.  I never knew how much protein I should be eating, what amount of sodium it too much, how much water I should be eating, the fact that I shouldn’t eat carbs after lunch, etc.   I told Rawn one day “Im drinking 1 liter of hot green tea per day…that counts as water right?”  He looked at me and said “decaffeinated?”.  WHO WOULD HAVE KNOWN that it should be decaffeinated green tea I should have been drinking.  He is the first person I text on Friday mornings to tell him my weight in.  He is the most dependable, motivational person I could recommend as a trainer.         Samantha Flowers

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