Janet Yost

Sept 2012

 In September I made a life altering decision.  Let me give you a little background first.  I was diagnosed with MS in 1994.  As a woman of great faith I thought that this would just be a minor hiccup in life that would soon go away.   I was wrong.  The one thing that I forgot is the Bible teaches us “faith without works is dead”.  While that makes sense in the spiritual sense, I did not understand it is also true in the physical world.

My health began to deteriorate, and I began to retreat in food as an escape.  The more difficult it was to do simple tasks, the more I found solace in my poor food choices and sedentary lifestyle.  So much, in fact, that I found myself almost 15 years later as a middle aged woman in her 50’s at almost 250 lbs, and having needed a cane to walk for almost 7 years.  Something snapped in me in 2009.  Perhaps it was the daughter of a friend being diagnosed.  Perhaps it was being told that after 15 years you can expect your health to go downhill when you have MS.  Perhaps it was I was sick and tired of depression and fear ruling my life.  Whatever the reason, I joined a gym for the first time in my life and started working out HARD with a trainer.  Within 3 months I no longer need my cane, and was off almost all medication.  I steadily began to improve dramatically.

Oct 22, 2012

Oct 8, 2012

Nov 2012

My diet was “clean” and I thought it was good.  But around August of this year I began to think “good enough is not good enough”.  Having gone from a size 20/22 to a 12 was good, but I began to think I needed to  get serious again. So I made the life altering decision I mentioned above. A friend and I were discussing my thoughts, and he said I should go to the best in St. Louis – and the best in St. Louis for women training was Debbie Portell.  So I hired Debbie to help me with my nutrition and as a trainer.  The first thing I found out is about 80% of what I was eating, I should NOT be eating.  My diet was clean, I was used to cooking most of my food, but I was still eating gluten, meats, vegetables and fruits that I should not have been.  So in order to achieve optimum health I followed Debbie’s instructions.  Oh, and I totally cut alcohol out of my routine.  As a woman who loved her wine, my friends could not believe this would happen.  Heck, I could not believe this would happen.  But it is December and I have not had any alcohol since September.  Perhaps I will in the future, but never to the extent I used to.  And perhaps not at all.  Because I decided that I am in this race for the long haul.  That means something different to everyone.  Perhaps it is fitting into that dress or pair of pants.  Or being able to look into the mirror and smile.  All of those are important, but I have been working to stay out of a wheelchair.  That gives you a lot of incentive and motivation.So just a few months later I find myself about 2 sizes smaller (no idea of the pounds, I threw away my scales a long time ago).  But more importantly, I FEEL fantastic.  I feel HEALTHY. 

 The food changes I have made will stay with me for life. 

If you know of anyone with health challenges, I urge you to send them to Debbie.  She will encourage them, kick their butts if needed, and be a forever friend.  I am so glad that I decided that “good enough is not good enough”.  -Thank you Debbie, for helping me change my life.

Rich Wood 13

Food is Fuel
A Journey Through Weight Gain, Weight Loss, Diabetes and Lifestyle Change

The unhealthy food you are eating does not care if you have a heart attack, diabetes, high blood pressure, high cholesterol count or a stroke. YOU have to care!!! You are in control of what goes in your body. When you wake up every morning and tell yourself “I have to do something about my weight,” and then go make the same food choices that you did the day before – you can’t blame the food. Every time I ate something
unhealthy I knew it was bad for me – my body would let me know. Your body is letting you know.

If you have been overweight for a long time and you look at all the money and effort you have put into looking and feeling this way, why wouldn't you put the same effort into feeling great? Please write me and tell me the downside to going through life feeling your best. Honestly you can no longer be this weak about food. Time to change!!! Prove something to yourself, whatever problem you face in your life, being unhealthy through those obstacles does not change the problem. You need to start believing in yourself. You are still on this earth to be a happy, healthy, productive person. You are able to get up and walk around. Think about how many people in wheelchairs would trade one day to be able to walk on a treadmill, much less go for a run. Whenever I am feeling tired, sore or wasting time, I think about all the people who would love to be able to go to the gym and improve themselves. You are totally capable of making the necessary changes. How can you complain about how you look and feel, when you are able to do something about it but choose not too?

I come in contact every day with people who are determined to change themselves. They are doing it. There is a reason the gyms are open 24 hours a day!!! You can watch your favorite tv show later. Skip baking the cake and cookies and do what is best for you in the long run, not short term pleasure. How about long term health? Some people will ignore this because it’s too real, but write down what you eat and how you spend some of your time. Put it on paper. Be honest with yourself. No one else has to see it. The answers on what you need to change will be right in front of you. Make the most of everyday you have on this earth, you owe it to yourself and your family and loved ones you have lost. See what it feels like to run at the optimum level. Think and live like a champion, you can do it. I’m living proof. Make the New Year everything you want it to be. It’s time to do work. If you put the time and energy into your health it will pay off – I promise!!! I’m going to train. You need motivation? Do you think you are the only person who is busy?

Are you ready to begin?

Rich Wood 12

Food is Fuel

A Journey Through Weight Gain, Weight Loss, Diabetes and Lifestyle Change

My passion for improving my own well-being has caused many changes in my life, besides just physical.  I have changed my entire life and career to become a certified personal trainer.  It has become my life’s work to help others feel better and find their passion.  If you need inspiration, or haven’t found that one thing you are passionate about – be passionate about your health.  It will improve all other areas of your life.  I still go to a trainer to help me achieve my goals.  I know the importance of asking for help, and I know how effective getting help from the right person can be.  I surround myself with people who are passionate about what they do.  It drives me to have the same passion about what I do.  I never lose sight of how lucky I am to have people in my life help me stay focused and help me strive for greatness.  Let their words inspire greatness in you:

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Debbie Portell

Personal Trainer/Nutritionist Coach

Why did you become a personal trainer, what do you love about training people, and why are you so passionate about it?

I became a trainer because 10 years ago I was so sick I nearly died.  No one could figure out what was wrong with me.  I fought daily to uncover the reason why I was losing weight, then gaining weight and could not get out of bed due to rapid heart rate, persistent dizziness and terrible tremors.  I thought for sure it was the end for me.  I finally tried one last doctor.  It was the 22nd doctor in 2 years.  He asked me what my blood type was.  I told him O positive.  He said you are eating everything wrong.  I said that cannot be, I meet with the hospital dietitian regularly.  He changed my food and I was feeling better within a week.  I had suffered for 2 years.  Thought for sure I was going to die.  I was feeling 60% better in a week.  Food is fuel.  It can save your life or it can cost you all the joy and pleasure you have in your life.  I am so passionate about it because who wouldn't be if they experienced what I did.  God must intend for me to share this information.  I made an agreement with him after I started feeling better daily.  I told him I would save lives every day he gave me on earth.  That’s exactly what I do, along with kissing my sweet doggies every day.

What are you trying to achieve in the future, and what does seeing someone succeed do for you?

We are trying to achieve a lifetime of optimum health. I hope Rich will change lives daily the same way I do.  Just through his story.  His testimony is amazing and he is a walking inspiration to others.   What does that do for me?  Blesses my life more than you would ever know.  Makes it clear that I am doing exactly what I should be doing with my life.  Explains why I jump out of bed every day to do it again and again with each new day.

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Kyle Watson

Brazilian Jiu Jitsu Black Belt/Instructor

What do you love about training people, and why are you so passionate about it?

I love interacting with people and more importantly helping people. I have also always enjoyed the satisfaction of sharing knowledge.  With my passion for Jiu-Jitsu, creating my own gym was a natural fit. On a daily basis I get to surround myself with great people, and help them by sharing a passion of mine that just happens to positively affect everyone it touches. Simply put, it was meant to be!

What are you trying to achieve in the future, and what does seeing someone succeed do for you?

In the future I see not only creating many champions, but I plan on sharing the many life-changing benefits of this art with as many people as I effectively can.  I hope to have multiple locations so I can reach out a broader spectrum of people. This is much more than an art to me. It is a platform that I can use to help people stay healthy, live happier less stressful lives, teach people to be more humble and live by a code of honor, develop many healthy friendships, conquer fears, build self-esteem, empower people to protect themselves, and develop future leaders.

It is hard to describe in words how my students’ successes make me feel. Although I do not have children, I imagine it would be similar to a proud parent.  It is a sense of happiness, not that you achieved something for someone, but that you showed them that through hard work they could achieve it themselves. It is gratification at its highest level, and I am truly blessed that I get to experience this feeling on a varying scale every single day.

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Sid Gee

 8^th Degree Black Belt, Kenpo Karate Instructor

What do you love about training people, and why are you so passionate about it?

My passion for training people comes from how it changed my life. I can take a shy kid and give him confidence. Take an out of shape person and make him fit. Take a person that's lost in the world and give them a chance to get better at something. The bottom line is that it gives a person confidence, with confidence you can do anything you want in this world. My favorite quote," how do you put a price tag on that".

What are you trying to achieve in the future, and what does seeing someone succeed do for you?

Karate has an endless path; I tell my students enjoy the journey not the destination! We all hit road blocks when we dedicate to something. You have to find what you really want out of your journey. Some people want self-defense, some want to sport fight, some want to get in shape. Everyone has goals. If I have a student that's burned out on katas or techniques we will spar or we can do mitts. All these things will get you to be happy training in martial arts. It's not all about belts; it’s about being happy improving yourself and getting better at something.

I believe Rich has changed his life because he wanted to change, he just didn't have a vehicle to do it. He found it through Martial Arts. Rich and I have a common bond in many ways but especially in MMA, We both have a passion for the stand-up part and we understand it very well. I'm still looking for my first world champion in MMA, someday it will happen.

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    It’s important in life to not be afraid or ashamed to ask for help.  I interviewed this group of important people in my life to show you just how anxious people are to help.  Stress can cause you to feel overwhelmed, and maybe you can’t change that immediately, but the one thing you absolutely can control and change instantly is your health.  There are many options available to help you start.  Chase your passion in life, no matter what.  I’m not telling you to quit your job because you've always had an interest in playing guitar, and then overnight hope to be Eddie Van Halen.  But, what I am saying is: go buy a guitar.  Take a lesson.  Pursue your passion.  Life is a journey, and by taking chances you will come in contact with incredible people who will make an impact on your life in a very positive and meaningful way.  If you have any fear about how to get started, and getting yourself on the path to a healthy lifestyle, let these words help you make the first step.  You can contact any one of us to help get you on your way.

Everyone mentioned in this blog has had their own obstacles to overcome.  We can each relate to whatever it is you’re going through.  You’re not alone in this; it’s ok to do something for yourself.  Everything in life can and will get better if your health is running at its most optimum level.

Food for thought: Chase your passion, not your pension. 

-Rich Wood

Lisa Klaus

I grew up in the traditional farm family where food was home cooked and a big part of each day, every celebration. 

Food was used to show our love…

if someone was happy or sad; had a success or a failure, food was made to express how much we cared.   Exercise was working on the farm.  I had no idea what the inside of a gym looked like or was used for until college friends asked me to join them for a workout. I was blessed to have the childhood I had, but it was a childhood that instilled very bad habits that led to me being overweight and unhealthy most of my life.  

I really didn't know much else, and as intelligent as I may be, didn't realize there was another way of life.  That is, until I went to college in Champaign.  My roommates were from Chicago and Peoria, all of them had grown up in a world completely different than I had.  My freshman year I put on the Freshman 15, lived on little sleep, ate anything I wanted, and developed daily headaches that would haunt me for 20 years.  In college I did learn that exercise could be fun and used it to control my weight.  I joined Weight Watchers and by my Junior year was down to 115 pounds.  I ate yogurt and green beans and walked. However, this was nothing I could maintain and the weight crept back on slowly.  I graduated, got married and all the weight came back, plus some. 

  Even though I learned a lot about healthy eating, I never really did change many of my eating habits.  

Over the next several years I would gain and lose weight and exercise on and off, but never really established habits that would cause me to change my lifestyle and make them permanent.  About the time I turned 37 I found myself fighting to keep my sanity.  I was dealing with a failing marriage and daily headaches that were getting worse.  I was on seven prescriptions medications….four for headaches and three for high triglycerides….and was around 230 pounds.  My days started out miserable everyday when I woke up with a headache, and didn't usually get better….I was constantly tired and in pain.  Exercise was the last thing I wanted to do.  But, somehow I did get into the habit of getting up early to workout….looking back; I am not sure what it was that got me out of bed every morning.  Once I did get into a routine, I started to notice how much better I felt. My headaches got a little better and I had more energy through the day.  I started lifting weights more, I took some classes, and eventually found that I could push myself harder than I thought I could.  The harder I pushed, the better I felt.  Eventually my headaches got much better and I reduced the medicines.  It was a gradual process that took about two and half years but I has lead me to places I NEVER would have thought I would be. I lost 100 pounds and have found that my body is capable of so much more than I ever dreamt.

In March of 2012 I attended a Bodybuilding/Figure Camp that PowerHouse was holding and my life would never be the same. I met Debbie and decided immediately that I had to figure out a way to train with her and be a part of the PowerHouse team. I instantly felt like I had found something amazing.  My first meeting with Debbie reinforced that feeling.  She went through the assessment with me and found several structural issues and corrective exercises to address them. Her excitement and heartfelt sincerity were infectious. I could not wait to get started.

I did the foam rolling and stretches as instructed by Debbie and quickly saw changes. 

  I am convinced that I would be never be where I am now and possibly be injured if I had not met Debbie.  

When I met her my goals were to do a figure show and she got me there.  She gave me the tools I needed to take it to the next level, mentally and physically.  The knowledge, love and commitment Debbie gives is unparalleled and is what makes her different than anyone I've ever met. 

Adrienne Hood 3

It was time. I sat in the front lobby of the gym waiting to meet my new trainer, Debbie Portell. I’d dabbled in a gym before this day but I was so nervous it felt like it was the first time setting foot in one. When she approached, I saw a smiling, petite woman but I quickly learned that her size was deceiving. Debbie was a forced to be reckoned with! The first meeting consisted of basics like determining my goals, imbalances, what my current eating habits were, etc. It was a LOT of information to take in and Debbie meant business! Without ever setting foot on the workout floor, I’d been sent off into the world with my first marching orders.

The first week’s focus was completely on my food. At first, I was dismayed because I really wanted to start working out, thinking that was the key and how I was going to get the weight off. Now, I know different. I really needed to focus on just my food to start off on the right foot. I once read somewhere that you lose weight in the kitchen and get fit in the gym. I didn't know this yet but it is so true. So, off to the grocery store I went. I’d never eaten like this so all I could do was rely completely on the list Debbie provided me as I wondered around the store.

I was placing a lot of faith in her as this was uncharted territory for me. I didn't know how I would feel or if I’d get the results I was looking for but, here’s the thing, I needed to let go and let someone else guide me for once because I’d clearly failed at being my own expert. It didn't matter how much time I spent researching on the internet, how many programs I’d tried, how many supplements I’d taken promising weight loss, I was not the expert and needed to stop fooling myself into thinking I could do this alone. For those of you still searching for the magical weight loss secret out there, here it is: a personal trainer.

So, here I am, with a new eating plan. I was watching the clock to make sure I was fueling my body at proper intervals and measuring my food, etc. Things that were completely foreign to me! I think for most people, food is the hardest area to tackle when trying to transition to a healthy lifestyle. Commit to do what your trainer tells you and be accountable to them. It’s what they’re there for because being accountable to just yourself has most likely failed you in the past. Integrate your trainer into your life. Let them be your first healthy-minded friend as you’re probably surrounded by the opposite. They’ll be the first of many as you take steps to a healthier you.

Admittedly, I made lots of mistakes, particularly with food, but every day I was determined to make progress. I’m a bit of a perfectionist myself and I used to really struggle with an all-or-nothing attitude when it came to weight loss. I was all too familiar with thinking I’ll just start over tomorrow or the next week if I ate the wrong thing or caved and went through drive-thru. If you’re anything like me, you’re probably good at beating yourself up but you have to learn to let mistakes go and try to love yourself again. Again, corny but true. Forgive yourself and immediately get back on track. A favorite motto of mine is to strive for progression not perfection.

The next week, it was time to add the exercise component to my weight loss plan and Debbie took me through my first workout…

Adrienne Hood 2

I once heard that some people need a major life event to occur for them to reevaluate their lives and make a change for the better.

My husband getting deployed to Afghanistan in 2006 was just that. I've never cried so hard in my life, let alone in the middle of an airport terminal, as my husband walked down that ramp to the airplane that would take him overseas to a war zone for almost six months. It was heartbreaking.

While I consider myself a strong and independent person, my husband, David, and I had been together since I was 17. We stayed together through him leaving for basic training and tech school before he was lucky enough to get stationed at Scott Air Force Base just an hour away. We even got married at 19 and 20 years old and made it through almost the full 4 years of active duty when he had only had 8 months left before separating from the Air Force. I naively thought we’d somehow managed to avoid a deployment in those 4 years. I was wrong. It was February in 2006 and we lived on Scott Air Force Base.

David came home from work and found me upstairs. When I looked up, he had a strange look on his face so I thought he was about to surprise me with something nice since it was close to Valentine’s Day. Then his expression changed and I knew it was bad. I can’t imagine how hard that was for David to tell me and to handle the crying that ensued. I did not feel strong and independent at that moment. It felt like I was about to lose a limb because that’s the only way I could imagine how being without him would feel.

We had a couple months to square things away before he left and, in that time, we moved to my parent’s house where I’d stay during the deployment so I wouldn't be alone and away from family. When he left, I didn't know what to do with myself but within a week of him getting on that airplane, it dawned on me. I needed to be strong. This was my opportunity. I called a local gym and immediately setup a membership and an appointment with a personal trainer. 

I somehow got lucky enough to have been randomly matched with Debbie Portell as my trainer. 

Debbie would help me transform my life in ways I couldn't have imagined in the months that followed.

In hindsight, I wish it hadn't taken me so long to have that light bulb moment. I missed out on a lot because of my own self-imposed limitations that I could've done something about. I could've done track instead of dropping out or tried playing sports. Who knows what I could've accomplished! Don’t let that be you. I know some people may need to have that major life event to really look at where their lives are at but don’t let that be you. Take a hold of it now! Stop dreaming about when you’ll make that change or that next summer will finally be the summer you’ll be proud to wear your swimsuit at the pool. 

The holiday season is coming up? So what! Start now!

Rich Wood 11

Food is Fuel

A Journey Through Weight Gain, Weight Loss, Diabetes and Lifestyle Change

I’m going to let you in on a huge secret: when you eat healthy, you can eat up to five times a day.  It’s about what you eat and when you eat it.  Starving yourself, and then gorging yourself is not the answer.  Take the word “diet” out of your life.  It has negativity and failure attached to it.  How many times have you said “Monday, I’m starting a diet.”  The way it is said already has you setup for failure.  Have you ever said “this is my last weekend like this, I’m going to eat whatever I want this weekend and Monday I am going to change everything?”  Monday comes, and you fall back into the same patterns.  Big announcements about diets breed failure.  It’s about what you eat, not about trends or fads.  I hear people say “I can’t live without my ________.”  They are announcing that there is some kind of food or drink that has power over them.  Can you live without diabetes or a heart attack?  

Change your way of thinking.  

Tell yourself that you are worth caring for.  I am worth the effort to make sure that I am going to proceed through life making my health a priority. If you need help, it’s ok to ask for it.  A magazine article or a diet that worked for someone else may not work for you.  You may need an expert to customize a nutrition and fitness plan for you.  Try something new.  Put into action feeling better about you.  Train your mind and body…the connection between the two is the key. Has food helped you solve any problems in the past?  Has food given you any answers to what is causing you to overeat?  You are in control of your health, happiness, and destination. The corporations and people making these processed and unhealthy foods are not concerned about your health.  They want to sell you a product, not food.  You have to take charge of your own health.  Is a dollar menu item really the answer?  Stop doing things to yourself that you can’t feel good about.  Do what is right.  Do not make another New Year’s resolution – start making changes today.  Get fired up and be the person you want to be.  What is keeping you from taking this challenge? 

I want you to know that there are people that legitimately care about helping you.  I know I can help you lose weight and live a healthy lifestyle.  Through this blog, I try to express how much better my life has become by taking control of my own health – but the joy that comes from helping someone else begin this path is immeasurable.  Being able to look into someone’s eyes and see how desperate they are to change…then help that person begin to realize what they are capable of through diet and exercise….how strong mentally and physically they are…then begin to see the changes happen…I can’t express the satisfaction that comes from this.  

I just had an experience with a client where I shared with him how bad it had gotten for me.  I would wake up at 3am and eat a full meal, then go back to bed.  This person looked at me with sadness and anger and admitted that this is the pattern he is living right now.  My reply to him is that he has already taken the toughest step.  He is here in the gym making changes.  If you relate to any of this – what are you waiting for? 

Do you owe yourself health and happiness?