STACEY GAVRILY

3rd Dec, 2007	8th January, 2008		12th February, 2008
7th April 2008

Subjective pain measurements taken over time with Brad

	BLUE = Past injuries / problems with area at time of assessment RED = Current injuries / problems with area at time of assessment Pain / aggravation rated on a 1-10 scale (10 = worst)
	Complaint	3 rd December	7th April 2007
	Right Hip Right Elbow Gout in ankles toes and knees	3 2 3	1 1/2 0

Brad: Stacey started training with me in December of 2007. After the first 6 assessment sessions and then a XMAS break, Stacey has taken on board every thing I have taught him with a vengeance! He has made some massive changes as you can see from the photos. This is his journal write up about his life to help motivate him to complete his first 3 month Triple S - Body For Life challenge.

MARCH 2008: Stacey Gavrily's Journal - Entry #2

Hasn't the time flown. I last wrote something for Brad on day nine (9) of my "Body for Life" challenge, Tuesday 22/1/08. It is now Monday 3/3/08 and it is my 50th day. Seven (7) weeks down and five (5) weeks to go (35 days but again who's counting).

Where do I start? It has been a unbelievable last 41 days. I have gone from struggling around 26 January 2008 (when work & personal issues caused me to doubt if I could do it) to today where I am only 5 weeks away from concluding the 12 weeks (first of 3). I am seeing the results of my planning, hard work, commitment, sweat, hard work etc.

When I first went to see Brad in early December 2007, he asked me what my main goal was. I told him I wanted to get down to size 38 pants. This would make me around 100 kgs and a weight I thought I would like to be (and stay). I gave myself 3 months to get down to this size (from a size 42 / 44). I told him when I achieve this goal, I will go out and buy myself a pair of 38 blue denim shorts and a set of golf clubs (new irons).

As you all may know, I was 119 kgs in November 2007 and 115.7 kgs when I started with Brad on 4/12/08. I got to 108.9 kgs in 5 weeks (on 8/1/08) and my next weigh in / measurement session would be on 12/2/08 (5 weeks later).

On the 12/2/08 I went to see Brad with the main goal of being that size 38 / 100 kgs. This would be a loss of 8 odd kgs in 5 weeks. I had done the work and could see the results but was anxious for the results from my measurement session.

I went and saw Brad that day and the results were unbelievable. But they were believable as I had put in the hard work, commitment, planning etc to get these results. I had the power to change, the faith to do it, the dreams & goals that made me want to succeed and the drive to succeed and change my life (and not just "go along for the ride in life").

The success was from "earning it" and not just "owning it". I did not give up and I will succeed.

From 8/1/08 to 12/2/08 (5 weeks);

My weight went from 108.4 kgs to 100.6 kgs (loss of 7.8 kgs). A loss of 14.6 kgs since 4/12/07.

Chest went from 118.7 cm's to 115.4 cm's (loss of 3.3 cm's). A loss of 6.9 cm's since 4/12/07.

Waist (narrowest part) went from 105.2 cm's to 98.9 cm's (loss of 6.3 cm's). A loss of 12.1 cm's since 4/12/07.

Bodyfat % from 21% to 14% (loss of 7%). This using bio - impedance scales. A loss of 10% since 4/12/07.

My posture and flexibility is still improving.

I went out a bought my size 38 blue denim shorts and I am looking for those new set of golf irons. My old clothes are now too big and it will be good to go out and buy some clothes that are on the rack in most shops and not have to go to "Ron Bennett shops for big men" and Target's "Mr Big" section.

How have I done this? I committed to this "Body for Life" challenge. I asked myself, do I want to be the old me or a new me. I must stand up to me and have faith, have the goals & drive plus the power to change. But the most important thing to me was that I must continue to "Dream" and to then set "Goals". Every transformation starts as a dream and by setting goals and achieving them , all the hard work will pay off and I will succeed in "reaching my dream".

The "Body for Life" challenge has helped me dream, set goals, plan, eat and work out correctly. Also plan my day better so I can get everything done and not just let time "pass me by". It helps me "give it my best". Life has given me a choice, either learn to overcome challenge or succumb to them. I believe I will overcome this challenge and succeed. I will win by giving it "my best" and there will be no limit to how much I can "change". I will continue to "drive" and stop "just going along for the ride".

I use the Body for Life "Success Journal" and this has helped me enormously. It helps me to plan my next day, what time I will eat and what I eat. What time I go to the gym and what I do at the gym. It also helps me reach my goals for the day.

I see Brad every Monday at 9.00am for a 30 minute Strength session and this has been a great help. By seeing him, it helps me with doing the strength sessions correctly and he pushes me that little bit more. But most importantly, what he has told me to do, I have done (No if's or butt's). If you pay a professional to help you, why waste your money by not doing what he has suggested. The results are there to see and they don't lie.

Many people have commented on my massive weight loss and other changes I have made. I have had varied comments from "you are looking great and keep it up" to "are you ok, you look sick. Have you got cancer or HIV". Most of the people who think I am sick remember the Stacey with the fat face and fat body who was loud etc. They are not use to me having a smaller face and body and are use to me being "a bit loud" at times (most of the time some would say).

EXERCISE / NUTRITION AND LIFESTYLE SPECIFICS

EXERCISE

• Down the gym first thing in the morning. This usually between the starting times of 7am to 10am and I am there for around 90 minutes. I work out on a empty stomach and this seems to help me enormously. I drink about 1/2 litre of water while at gym.
  
• I will go to the gym 6 days a week (Monday to Saturday). I will do 20 minutes of stretching on all the 6 days (this first up). I will then do a 40 to 45 minute strength session on Monday, Wednesday & Friday followed by doing 2 different core exercises (very important). Each day I would work different parts of my body and do different core exercises.
  
• On Tuesday, Thursday & Saturday I would do my Cardio on the cross trainer machine. This for 20 minutes increasing / decreasing the levels each minute. As I get stronger, I have increased the starting level. When I first started with Brad, I could only do level 6 and only last for 10 to 15 minutes. I am now starting at level 12 and my highest level is level 17 and I go for the full 20 minutes. I do 2 core exercises after my cardio workout.
  
• I then spend 10 minutes in the sauna Monday to Saturday (at gym).

NUTRITION

• I am a Protein Type Metabolic Type and must eat 2 portions of protein to 1 portion of carbs (plus at least 3 litres of water). (ed. - He aims to eat more protein and more good fats from chemical free organic sources. It works better for him, makes him feel better and is not the typical diet stressed with the official BFL program)

• My friends think I have starved myself but this is not so. I am eating 4 to 6 meals a day. More than what I use to eat. The difference is in what I eat and when I eat.
  
• I have something to eat around one (1) hour after my workout. The first meal of the day is usually 2 free range boiled eggs on x1 Burgen wholemeal toast. I will have 2 glasses of water before eating. This is usually between 10 am to Midday.
  
• I will then eat in 2 to 3 hour intervals.
  
• I would then have a banana or apple with a portion of cashews (for my protein and fat) (2 glasses of water before eating). Sometimes I would have a Myoplex Lite Protein shake instead of the fruit and nuts.
  
• I would then have a Turkey Sandwich (on Burgen wholemeal bread) with tomato, beetroot and lettuce (x2 glasses of water before eating).
  
• In 2 to 3 hours I would then have a banana or apple with a portion of cashews (for my protein and fat) (2 glasses of water before eating). Sometimes I would have a Myoplex Lite Protein shake instead of the fruit and nuts.
  
• For my main dinner meal, I would have a 200 gram (approx) Porterhouse Organic Steak with steamed Beans and Mushrooms. I would also have a steamed potatoes if I ate this meal before around 7pm. 2 glasses of water before eating.
  
• I would then sometimes have a Myoplex Lite Protein shake before going to bed at night.

LIFESTYLE

• I am now sleeping better, usually between 10 pm and 5.00am. My stress levels are better and I have more energy.

• Getting around doing everyday things has become easier and my work has not suffered by my increased time spending doing this "Body for Life" challenge. I am trying to get a balance where I spend enough time on my personal well being / lifestyle and my business does not suffer.
  
• I have to go now as I have my Monday 9.00am session with Brad and I can't be late.
  
  
  Thanks to everyone who has been supportive to me over the last month or so. I have received many emails of support and words of encourage in person or by phone. Every little bit of support by you has helped me so much.
  
  People are interested in what I am trying to do and it makes me feel good about myself and will help in reaching my "Dreams & Goals".
  
  Until next time.
  

  Stacey Gavrily - 2008 Body for Life Participant.

  
  

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JANUARY 2008: Stacey Gavrily's Journal - Entry #1

I am not sure when, but it may have been late 2005 after the death of my Uncle Brinos in a car accident, I decided to join Fitness First at Dee Why. My weight had got up to around 119 kgs ( 262 lbs). I had only ever gone over 120 kgs once in my life (went up to 130 kgs) and I did not want to go there again. I had been going to many funerals of Uncles / Aunties and friends parents etc over the last year or two and it was starting to worry me. My father had died at 64 from cancer and my mother has also history of that terrible disease. I was thinking if I kept on living the poor lifestyle I was caught up in then it would not be long before my family and friends would be coming to my funeral.

I went out and bought some new training shoes and started my normal diet that I would use to lose weight. I joined the gym and went for a handful of times and kept on making excuses on why I could not go. The main one being a self employed Commercial Agent / Private Inquiry Agent. I was working long hours and it became an obsession of mine for the business to grow. I would sometimes get up at Midnight and do paperwork on the computer all night and then go out on the road during the day till 9.00 to 10.00pm. This to do field calls, serve documents, find people and also repossess their cars. (ed. a very stressful job!)

I would lose a few kilos but then would put them back on. I would eat a healthy meal and then go straight out and buy junk food such as chocolates, lollies, chips, fatty foods from take away shops and fast food outlets. I would eat battered savs, seafood sticks, scallops, plain sausages, chicken & chips, pies, sausage rolls, cakes, pizza, KFC etc. I would eat it regular and eat it fast. I would drink 4 to 6 litres of Diet Coke a day. I was not sleeping well and would go to bed around 11.00pm and start waking from 1.00am most nights. I would worry about many things which included work, money and relationship issues. I was going out on week ends and would drink 15 to 30 Jim Beam Bourbons and Diet Cokes a night and eat all the fatty foods that go with getting "pissed". I would also gamble heavily sometimes while out drinking. It was a type of an escape for me, out alone, trying not to worry about my problems. I would then waste my whole daytime on week ends being hung over. My golf I enjoy playing on Saturdays was getting worse.

I have constantly suffered from "Gout" since my early 20's and it has only ever been good when I went on a diet, did regular exercise and stopped drinking heavily.

Since I was in my early 20's, I have gone on may health kicks / diets trying to lose weight. I had lost over 20 kgs on a number of occasions but put it straight back on (sometimes quickly or sometimes over a number of years). I tried Herbal Life on one occasion, running every day with a diet on a number of occasions and I even had my jaw badly broken playing football in 1980 which made me lose plenty of weight. On all these occasions, I put the weight back on.

My friend Jacob showed me a video many years ago about Body for Life and tried to talk me into doing it with him. We both thought it would be good but never made the initial step in starting. (ed. Ask Brad if you want to borrow one of three videos)

In the Christmas holidays of 2005, I bought the Body for Life book and "Success Journal". As I joined the gym in late 2005, I thought this would be a good time to do the "Body for Life" challenge.

It got to November 2007 and I just came back from a great 4 days away with my old school mates from Macquarie Boys High. I looked at the photos from that trip and noticed how fat I really was. My weight was again up to 119 kgs and the dreaded 120 kgs was the next digit on the scales.

The training shoes I bought in late 2005 are now very worn. I may have used them 5 to 6 times down the gym in 2 years. I used these shoes as my work shoes and did no sport / fitness in them.

Over the last 2 years, I have been writing cheques every month for my gym membership. I would see this $79.90 going to waste every month but I would not cancel the membership. I thought if I did cancel then I would then completely give up, never trying to get fit and healthy ever again. I would get over 120 kgs and never return.

The gym membership has cost me around $2,000.00 over the last 2 years and this equates to around $400.00 each visit to the gym.

I went out and spent $250.00 on a very good pair of training shoes and also some training t-shirts.

In late November 2007, I went back on a diet and made a few visits to the gym. I lost a few kgs but I was struggling to get motivated. I then got out the old "Body for Life" books and started reading them again. I then decided it was "now or never" to change my life. To be the person I know I can be. I may have used the excuse it was my birthday coming up (15 December) and that Christmas and New Year was close by and I would not have the time to train etc. But I again stated to myself it is now or never, lets do it.

On Friday the 30/11/07, while at the Fitness First Gym in Dee Why, I inquired there about getting a Personal Trainer to help me reach my goals and complete the "Body for Life" challenge. I read the board in the gym with all the names of the personal trainers and a brief summary of their qualifications and experience. I noticed the Personal Trainer "Brad Rasmus" had many things listed that I was looking for. He had experience in taking 3 people to the "Top 10" in Body for Life and many other things on his summary impressed me. I asked a few people working at the gym about "Brad" and they highly recommended him. I took his card and rang him straight away, leaving a message on his voicemail. He rang me back later that night and we had a bit of a chat. Brad sent me some emails with information to read and fill out and I made a appointment for Monday 3/12/07 to see him.

I saw Brad on 3/12/07 at the gym and decided to use him as my Personal Trainer (and he was willing to take me on) initially doing Option 1 from the Triple S Personal Training folder he gave me. This has 6 parts covering;
1) Goals / Holistic Health / Basic Movement Assessment (1 session)
2) Measurement session (1 session)
3) Stretching / Foam Roller / Physical / Hormonal / Emotional Assessment (1 session)
4) Core Function Assessment (1 session)
5) Program Execution (1 session)
6) Nutrition and Lifestyle Session(s) (1 to 2 sessions)

The sessions went well and Brad gave me much information on what was needed for me to meet my goals. This information has helped me start getting myself ready to start the "Body for Life" challenge. Brad informed me of my problems which needed to be fixed straight away . He stressed that my posture, flexibility and core strength was not good and put a program in place to help me make them better. He also gave me Golf specific things to do in my program that will help me play better golf (hopefully? As you know what they say, Golf is played by the 6 inches between your ears).

He also gave me a Nutrition & Lifestyle Questionnaire to fill out and this showed there was a high priority to fix all the categories named. These are;
1) Fungus & Parasites
2) Digestion
3) You are when you eat
4) Sleep / Wake Cycles
5) Stress
6) You are what you eat

Brad picked out the most important things to look out first and gave me things to work on and do.

I also did a Metabolic Type Self - Test he gave me and it showed I was a "Protein type". Brad informed me on the information needed to eat better for this type of person. (ed. Higher amounts of organic protein and fat and less carbohydrates. He is a great example of a definite protein type that as been eating the exact opposite)

On the 4/12/07, Brad took some photos of my body. He also did measurements / assessments and tests on my body.

From all the information Brad had gathered on me, he set a program for me to follow going to the gym 5 days a week. This included Stretching Focus, Cardio Focus, Strength / Core Focus. My posture was poor. Brad did not want me to start straight into heavy weights as my core (and body) was not ready for it. We also had an extra sessions on Nutrition as Brad thought this was important for me. He also told me a few things that may help me sleep better and I put them into place.

Option 1 took a few weeks to complete and then it was Christmas. I was going to the Gym 5 days a week and following Brads program. I was also following his suggestions on nutrition / diet plus other things he asked me to focus on.

I was also trying to live by the "Body for Life" way and to see if this will also help. To see if I am strong and focused enough to start the challenge and complete it.

I booked a session with Brad for the 14 January 2008 when I would start seeing him each Monday for a "Strength Session".

I was having a break from work, finishing on 21/12/07 and returning on 7/1/08. Over the Christmas break, I continued to stay focused and kept trying to go to the gym for a work out and eat correctly.

I felt it was going very well and could see the weight coming off me and my posture appeared to be improving (and other things).

I organised with Brad to move our first session forward from 14/1/08 to Tuesday 8/1/08.

On the 8/1/08, I saw Brad at 9.00am and we had a chat about how I went over the last few weeks and he was impressed with my commitment / focus. We decided to take some photos again and do a measurement session. The results were unbelievable for a short space of time (especially over Christmas).

From the 4/12/07 to the 8/1/08;

My weight went from 115.2 kgs to 108.4 kgs (loss of 6.8 kgs).

Chest went from 122.3 cm to 118.7 cm's (loss of 3.6 cm's)

Waist (narrow) went from 111 cm's to 105.2 cm's (loss of 5.8 cm's)

Bodyfat % from 24% to 21% (loss of 3%) (ed. using bio-impedance scales)

My Posture (refer to my right side photos taken by Brad) and Flexibility also improved.

I then decided to start the "Body for Life" challenge on Monday 14/1/08 and "WILL" complete it on 6/4/08. No "buts" or "maybes", I will complete it and will do 2 more during the year to change my life for ever.

I have never been so committed to anything more then this in my whole life and this will make me a better person for the experience.

Brad thought it would be a good idea to share my experience with others by writing something as I go along on this "Journey" and he will put it on his website.

This is my first installment of what I hope will help me and others (who read it) reach places they thought they would "never reach".

It is now Tuesday 22/1/08 at 10.35pm and it is the end of my 9th day doing the "Body for Life" challenge. Only 75 days to go, but who's counting??

Until next time

Stacey Gavrily
2008 Body for Life Participant