Both of My Shoulders Are Pain Free with Full Range of Motion
Many years ago, during my big gym days, I began having trouble with my left shoulder. Every time it would start to hurt, I was advised to do a few exercises with the bands and stop taking Body Pump for a bit. If the pain got really bad, I would go to OSS for a shot. As soon as the pain subsided, I went right back to doing what I had always done before – abusing my shoulder with heavy weights and further exacerbating the problem.
Then I joined Phases Fitness and everything changed.
I told Mindy and Brian about my shoulder history. They designed my weight training program to focus on strengthening the areas around my damaged cuff. Mindy advised me as to which classes I could safely take and how to modify others to meet my specific needs. They also advised me to get an MRI so we would know exactly what was going on in there. Unfortunately, by that time, the rotator cuff was torn and I needed surgery. It was a long recovery with physical therapy and constant monitoring from Brian and Mindy. At times I felt very discouraged, but they supported me throughout the whole process and eventually my shoulder healed.
Recently I began to have pain in my other shoulder. First, I told Mindy and Brian and they immediately modified my weight training program. Next, I went to OSS and was told that 50% of people who have surgery on one shoulder eventually have it on the other. I was not willing to accept this prognosis. I opted instead for a few weeks of physical therapy along with the help and expertise I knew I could count on at Phases. I am happy to say that both of my shoulders are now pain free and have full range of motion.
It is difficult and often discouraging to deal with injuries that interfere with what you have always done at the gym, but at Phases, you receive not only the knowledge and expertise to heal the physical aspects, but the psychological support you need as well.
I am confident that I can continue to work out and never become part of that 50% at OSS because I have Phases Fitness on my side.
I’ve Lost Over 100 lbs.
When deciding to share my story of losing over one hundred pounds I had to go back to the beginning. I was always the “bigger” girl who enjoyed sports but couldn’t really run that fast. I enjoyed being the goalie on the field, hiding in the background being unrecognizable. I was an easy target to be made fun of because I was just different enough to not fit “the mold.”
I always say I was the girl with the hot friend. Guys would talk to me to get to know my friend. After awhile you begin to believe what the crowd says. You’re just a big joke who isn’t worthy of much. I started to live out of that mentality. Ever since I can remember I worked out regardless of my size. I spent many years on the cycle of constantly losing and gaining. I was either on my way up or on my way down. And though I played the yo yo game through the years, I never lost the weight from a place of self love and believing better. Believing I was worth it. It was always for some event, someone else, and something outside of myself.
The turning point of my downward spiral was on September 11, 2001. I was living in Brooklyn, NY at the time and working in Manhattan. I spent seven hours walking that morning to get back to my apartment not knowing what the future held for me. A few months later I was laid off and started a journey of changing careers and locations. I then went to graduate school where I met my husband and after four years of marriage I maxed out at my heaviest weighing 264 pounds. I had aches and pains. I was isolated, angry, and living in a pit. In January of 2012 I made the decision this was it. I need to learn how to live in victory of this self defeating battle. I was sick and tired of being sick and tired. This weight loss journey has been a process and this weekend I weighed in having lost 107 pounds from my heaviest.
When I lived in NYC, I was in pretty decent shape from boxing. I loved it. I couldn’t find anyone around this area who taught a boxing class and really got it. The rhythm, the connection, the movement like I had in the past. Not until Jeaneane Shettel. I’ll never forget our first “homemade” session in the cycle room. I’m not even sure how it all evolved but I was completely hooked and she got it. Now she is stuck with me. My workouts with her and the mitts lit an inner fire for me to continue on the journey of believing better. I couldn’t wait to box it out our next session. It was something I looked forward to. I trained with her one on one and she started a boxing class that has made all the difference in my workout routine. If I can help it, I try not to miss her class. I have started to feed a whole new life. I love to box, do sprint triathlons, and am starting to push myself with running. I challenge myself on a daily basis to be better, believe better and choose life.
The next two long term goals are an Olympic distance triathlon and the Urbanathlon in October. I am grateful for Heritage Hills Athletic club for creating a space where people can move towards their dreams, take care of themselves and choose better. Now I am at a point I just want to give away what I have received. Helping others to choose life, to choose what is beneficial, to learn how to love and take care of themselves. There is no greater joy than to live into your fullest potential. There is no strength without struggle, and now I can say I am grateful for the struggle. Thank you for helping to make my dreams a reality.
It’s amazing how much stronger and healthier I have become!
Let me start off by saying a great big THANK YOU to Phases! Mindy, Brian and Kristen have really done a great job with this facility. Their dedication to their members is insurmountable.
My journey started some 22 months ago (Nov. 2007) with losing weight and making changes in my lifestyle. In January 2009 I found this facility through one of their members. She spoke of Phases as not being the typical gym; she gave me some insight as to what Phases was all about! That got me to thinking that I really needed a step like this. So, in January I checked out Phases, thought about it, discussed it with my husband and joined. Mindy extremely understood my needs. We went through medical history, physical history, weight, measurements, a physical analysis, and expectations/goals, all very painless. We scheduled my first workout with her for the next week, and all the while I was wondering what I was getting myself into. My first workout went very well!
Here I am 9 months later and I’ve improved greatly. I’m a much stronger person, lost countless inches, body fat loss, and weight too! The workouts are structured in such a way that they are never more than you can handle. Only you know how much you can do, progress slowly.
To get the results that I have gotten, it takes good nutrition and physical activity. I’m a member of Weight Watchers since 2007, workout with Phases 2 days a week, along with 1-3 days of cardio (walking or riding bike). Yes, there are times that I don’t feel like going in and working out, but when I complete any of these activities I feel so much better and so glad that I took the time for ME!
Come in and see what Phases is all about, you won’t be sorry you did! Give them a chance to show you what you can do! It’s amazing how much stronger and healthier I have become!
Thanks again Phases, so glad you’re part of my life!
I am pain free and as an added benefit, I have lost 6% in body fat.
I am a 48 year old engineer who spends 85% of work in front of a computer doing computer aided design. In January 2009, I started to experience pain in my right upper back/shoulder region. The pain was mild on Monday but progressed to extreme by Friday, affecting my ability to do my job.
My company sent me to various medical professionals who evaluated my condition but did nothing to help. I worked with a physical therapist that provided stretching exercises and ultrasound treatments, but they were temporary solutions at best.
I came to Phases Fitness in March of 2009 upon the urging of my wife. Mindy evaluated my condition and vowed that the condition would improve through muscle training and conditioning. Mindy developed programs specifically targeting the muscles around my shoulder and upper back. My core muscles were also targeted to improve my posture. Every eight weeks Mindy would re-evaluate my condition and refine my program.
As of this May, I am pain free and as an added benefit, I have lost 6% in body fat.
I HIGHLY HIGHLY recommend giving it a shot if you’re suffering from any type of chronic pain.
I started personal training with Mindy in March 2008 mainly because I wanted to get back in shape and have more energy throughout the day. I had played tennis all through high school and college and was just a year out of college and kind of in an exercise rut so I figured someone like Mindy could get me back exercising every day.
During the first evaluation session, I explained that I had spondyloslysis ( a lower back disorder that presented itself my junior year in high school as a fracture in my L5). I found out about my problem after having terrible shooting pain down my leg while still trying to play tennis daily. My doctor put me in a full torso cast for 6 weeks and limited my activity to SCHOOL 9 . My pain seemed to subside and I was fine through my first two tennis seasons in college. However, my junior year in college, I sat on the sidelines for a couple of months when just walking and sleeping became painful. I had radiating pain down my leg when I even attempted anything strenuous.
Throughout the next two years, I worked with several doctors, had biweekly appointments with a physical therapists, and visited the universities training room every day. By the end of my senior year, I really just wanted to finish out my four years and consequently was taking prescription steroids, muscle relaxants, and pain killers on top of a few epidurals to manage the pain. I was limited to only playing doubles and only practicing for an hour to an hour and a half a day and doing absolutely no running.
When I started with Mindy, I was able to manage my pain pretty well at that point because I hadn’t played tennis in the past 8 months but I would still have problems sitting for extended periods of time. She said we were going to do some corrective work for the first couple of sessions and then we would transition into more strength training. She said I was going to eventually be able to start playing again. Honestly, I was happy if I could do low-impact exercising and be able to sit and sleep pain free. Needless to say, I was a bit skeptical about the whole tennis idea.
Within the first three months, I definitely noticed that I wasn’t having any pain with long periods of sitting or sleeping which I thought was AWSOME. In June, I was feeling so good that I decided to give tennis a try just for 10 minutes or so. By September, I was playing for two hours at a time and playing totally PAIN FREE. This November, I went to Florida to play the National Father Daughter Clay Court Tournament and was a little worried about having to play two full matches back to back. Although we did lose in the quarterfinals to the number one seeds in three sets, I WAS SUPER EXCITED about playing 5 sets and close to 6 hours of tennis in one day and waking up the next morning with NO PAIN!!! Seriously for me, it felt like a miracle. I have worked with SOOO many doctors, chiropractors, physical therapists, massage therapists, acupuncturists, and basically anyone who claimed that they could alleviate my pain no matter how crazy their practice was. Mindy has pretty much taken my pain level completely to a zero and on top of that, I am more active now that I was during my college tennis years. I HIGHLY HIGHLY recommend giving it a shot if you’re suffering from any type of chronic pain. What do you have to lose?
I put on 15 lbs of muscle in 11 weeks over the summer break.
Ever since I can remember, I have had problems gaining weight. This, to some people, may not sound like a problem but I was at least 20lbs underweight. Being that I am almost 6 feet tall, I should have weighed 173lbs but I weighed 153lbs soaking wet after my junior year of college. With the help of Mindy and the use of the amino acid L-Glutamine, I put on between 14 and 15lbs of muscle in 11 weeks over the summer break. My arms and chest grew half an inch each, while my thigh increased ¾ of an inch. Now, I weigh only 167lbs and I can bench press 225lbs.
With the help of Mindy, I am a lot more confident in my appearance and have fixed my hunched shoulders, which was another problem that I had. Now, when I go out people constantly compliment me on my physique and posture. Because of this, I have a lot more confidence about my appearance, which has helped me to become more social. Even though this is not your typical success story, I feel inclined to share with you my transformation from skinny to built.
I am sleeping better, and taking less medication.
I have been a member of numerous gyms over the years. I’d go and end up paying just to use the cardio equipment because I never felt that I was instructed enough to use the weight machines safely or efficiently.
In January 2006, I began to experience extreme back pain. It affected me physically and mentally. I was diagnosed with a degenerative lumbar disc. I worked 10-hour shifts. Some days I wondered how I would get through the day my pain was so bad and by the end of most days I felt I could barely make the walk to my car. Physical therapy helped a little, but I learned to deal with the pain, lack of sleep, and needed to take medication daily. I am only in my 30s’ and work as a nurse. Surgery is the last thing I want to consider.
I was curious on whether exercise would help me, but was afraid to do it on my own. I knew of Mindy’s reputation and looked into the programs offered at Phases Fitness. I could not believe how detailed her physical assessment of me was, her understanding of my limitations because of my back, and her desire to help me feel better. We decided on a 2 times a week membership and a PT package. The personalized program and instruction is exactly what I needed.
I am about the finish my 2nd program and have come so far. I can feel myself getting more comfortable with exercise, stronger, and being able to do things I couldn’t do before. My pain is noticeably less; I am sleeping better, and taking less medication. I cannot put into words what a change this has made in my life.
The accountability at Phases works for me too. I have never gone to a gym as consistent as I have since I joined Phases in July 2008.
All my expectations were exceeded by Mindy and her staff at Phases Fitness.
I began training with Mindy in July 2008. I have struggled with my weight for the last 8 years. I have tried several diet fads over the years ranging from diet pills to the crazy cabbage soup diet. I was looking for a total solution that would teach me proper nutrition, fitness and also hold me accountable. I was experiencing fatigue, poor self image and a hopeless outlook.
When I learned about Phases Fitness I knew it was just what I was looking for. I joined Phases and began personal training with Mindy three times per week and haven’t looked back since. I followed a sensible diet, weight training program and cardio workouts to achieve my goal. I have experienced tremendous results in the past 6 months. I have lost 13 lbs, 5% body fat, 13 inches and 3 pants sizes. I went from a size 16 to a size 10!!!! All my expectations were exceeded by Mindy and her staff at Phases Fitness. I am stronger, healthier, happier and more relaxed. The best is yet to come…so stay tuned!
Phases is changing my life!
I never thought I’d say this but…I love going to the gym. It’s so refreshing to walk into the gym and be greeted by name, to have someone who checks on my progress and actually cares about how my workouts are going! That’s why I chose Phases – because it was different. It wasn’t a mega-gym with 100 treadmills where I could slip in and out unnoticed. At Phases, there is always a trainer available… to ask questions, to say “hey that weight looks a little easy, try the heavier one!”, or to help in any way. Besides the great accountability, I also love the variety Phases offers. They offer my favorite aerobics classes like Zumba and BodyStep. Plus, I’ve grown to love yoga and BodyFlow, too! Though I’m not at my goal weight yet, the progress I am making at Phases is so encouraging! I look forward to the 8 week measurement check-ins to see what progress I’ve made. It’s fun to get dressed in the morning and feel great, rather than ending up with a big pile of clothes that are too small. Through the programs that they have set up for me, healthy eating, and hard work – Phases is changing my life!