Katie Stogner - February 29, 2012

I made it through my first day back from maternity leave. It was as hard as I imagined trying to fit everything in but somehow I did. It was much easier to eat cleanly and as many times as I should while I was working. I have always taken my lunch to work so I just packed exactly what I should be eating. Since I take my lunch, I was able to fit in a cardio workout on my lunch break. Two miles on the treadmill. I also had a strength training workout with Coach Lewis tonight. I have been up since 4:45 this morning and I am beat. I hope to be sound asleep by 9:00. Fingers crossed that Thaxton continues to sleep through the night because I am not sure I could have handled today without a solid night's sleep.

To follow Jeff and Katie's progress including workout videos visit www.stevelewisplan.com

Katie Stogner - February 28, 2012

Today was cardio and abs day. I did 3 miles of intervals on the treadmill and 20 minutes of abs. Today was also my last day of maternity leave. Tomorrow starts the first day of my role as working mother and I am really nervous about fitting in everything. I am looking forward to getting back to work because I love routines and I feel like it is easier to have a routine when I am working but I am going to miss my baby boy so much. I have really enjoyed being home with him. It is going to be a challenge to fit in all of my workouts, work and spending time with Thaxton. I hope I can handle all of this pressure I am putting on myself.


To follow Jeff and Katie's progress including workout videos visit www.stevelewisplan.com

Katie Stogner - February 27, 2012

I made it through the weekend with family without giving in to temptation. Pretty proud of myself. :-)On Saturday, I did 3miles on the treadmill running intervals and 20 minutes of abs. On Sunday, I did 10 minutes on the stairmill and 2.5 miles of intervals on the treadmill and also 15 minutes of abs.

Today was weigh in day. I lost four pounds last week! Yay! I also have taken my four week pictures already and while I have a long way to go, I am so excited about the progress that I have made! It is very easy to get discouraged when the scales aren't moving as fast as you would like so I really needed this to keep me motivated. It just makes me want to work that much harder during my workouts.

On another note, my maternity leave is ending on Wednesday and I am so nervous about how I am going to fit everything into my schedule. I know I will find a way to do it because I always do. The one thing I feel very strongly about is you really have to make time for yourself and take care of yourself!


To follow Jeff and Katie's progress including workout videos visit www.stevelewisplan.com

Jeffs 4th week

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STEVE LEWIS

Well we are just about finished with the first 4 wks of the challenge and pictures are due to be taken this Tuesday, the 28th. We will then be able to see where we stand with Jeff and Katie. But, in this blog I want to address another question I keep getting especially with women. The question is "what exercises can I do more of to get rid of this area?" All people are built differently and have problem areas. For women it's usually the lower stomach, butt, thighs and hips or the tricep area (that part that keeps waving when you've stopped). Anytime you use the words "get rid of", you are talking about losing body fat. Doing more exercises for a particular area will only build more muscle in that area, not make you lose more fat in that area. You can't target an area for losing body fat. You lose fat all over your body. If your hips and thighs have always been bigger in proportion than the rest of your body, they will always be bigger. Some people only want to lose body fat in a particular area without losing anywhere else, but it can't be done. Also, losing body fat will come primarily from your diet. I don't care how much exercises you do. If you don't eat right, YOU WILL NOT LOSE A SIGNIFICANT AMOUNT OF BODY FAT. Therefore if you want a flat stomach, it will not come from just doing more ab exercises. It will come from a STRICT, STRICT DIET. Doing exercises for an area is to tone and build muscle, so that when you lose the body fat, you have the lean look you want. Remember, if you are looking to get lean, cut, toned (whatever you want to call it) 85% of it will come from nutrition. So, don't get so caught up into thinking you have to keep changing exercise programs. They will all work if you eat right and none will work if you don't. That's why most people will never get the look they say they want, because they are not willing to eat right for the amount of time it will take. Until next time, God Bless You..

Katie Stogner - February 24, 2012

Since I am blogging today, I obviously made it through the outdoor course that we filmed. I was NOT happy with Steve when I was done but I was so happy I made it through. It was pretty brutal. I actually did the jumps but I still don't think I am over my fear. Honestly though, the jumps were much easier than some of the other exercises.

My sister and her family are in town from Michigan so we have a lot of plans this weekend. Unfortunately, a lot of those plans involve food. We are going to a cook out with some of my other family tomorrow and that is going to be tough. No hamburgers and hot dogs for me. I just keep thinking that I have to get back into that bikini and take pictures in just a few short days and that is all I need for motivation to stay away from all of the things that are not on my meal plan. My sister is very health conscious and she is following me very closely in this challenge so she will help me stay motivated.

Four weeks down and eight more to go. While I am pleased with my results so far, I want to see so much more progress in the coming weeks.

To follow Jeff and Katie's progress including workout videos visit www.stevelewisplan.com

Katie Stogner - February 22 and 23

Wednesday - Today was strength training day and I also ran 2 miles.

Thursday - Since it is such a gorgeous day, we are going to film outside today. I wanted to be sure to get in some cardio so I went for two mile run in my neighborhood. I have not blogged about it here but i have been having some knee issues since the first video was filmed. I wore my cute shoes instead of my good shoes and when I had to run I ended up hurting my knee. I have been battling knee issues since then. I have been using this all natural essential oil that Steve gave me and it has made the BIGGEST difference. Two weeks ago, I would have never been able to run on the asphalt. If you are having any aches or pains, I highly recommend trying it out. It is called DoTerra essential oil.

SO today we are taping outside and I am SUPER nervous about this. The outdoor course requires a lot of jumping and I blogged last week or the week before about my irrational fear of jumping. I told him that he would not be filming me attempting to jump for quite some time and here it is a week later doing just that. I am not looking forward to it. Wish me luck!

To follow Jeff and Katie's progress including workout videos visit www.stevelewisplan.com

Katie Stogner - February 21, 2012

I had such a rough day today. I am not real sure what is going on but I am SO down in the dumps. I REALLY had no desire to go to the gym and do cardio and abs but I made myself. I ended up doing 45 minutes of intervals on the treadmill and 15 minutes of abs. All I really wanted to do was sleep or cry. Ha! I did feel so much better after I went though so I am glad I made myself. That is one thing that has really surprised me about this challenge. I am making myself do things even when I really do not feel like it. I am sure it has as much to do with being in the newspaper and on this website than my willpower but whatever works, right? I really feel so much better when I am working out. I am so glad I decided to do this even though it has been hard at times. I am just really hoping I get the results that I am looking for. I have done this before but it seems to be so much harder this time!


To follow Jeff and Katie's progress including workout videos visit www.stevelewisplan.com

Katie Stogner - February 20, 2012

Today was weigh in day and I do not want to blog about it! Not a very good day for me. I am trying to remember that I am losing fat but also gaining muscle but it is still so hard to know I am working harder than I EVER have and the number is not moving fast enough for me. Anyway, I have to take pictures again in one week so no time to sit around and cry about it. I know I am doing everything exactly as I need to in order to get to where I want. I guess I just have to be patient. Patience is not one of my stronger virtues.

I had a really good workout today. I ran, did the elliptical, strength training and circuit training and also did abs and plenty of stretching! I also ate perfectly. Eating clean is not really a hard thing for me now because I am working SOOO hard at the gym and I would never ruin all of that hard work by eating junk just because it is tempting. It is definitely not easy all of the time but for now I find it rather easy to resist.



To follow Jeff and Katie's progress including workout videos visit www.stevelewisplan.com

Katie Stogner - February 17, 18 and 19

So I have not blogged in a few days so I need to catch up. Friday was weight training day. I also ran intervals on the treadmill for 2.5 miles. On Saturday we filmed the 4th workout for the website and then I did 45 minutes of cardio. 15 minutes on the treadmill and 30 minutes on the elliptical. I am not sure why I could not find the time to blog because I really did not have much going on.

Today is Sunday and I had intended to take the day off and rest. However, I started feeling guilty about not doing anything. (WHAT????) :-) I decided to go my gym in Charlotte and take a Hot Yoga class. This is such an intense yoga class because the room is close to 90 degrees. I felt so amazing when I was done but about 45 minutes into the 1.5 hour class I was starting to think I should have just stayed home and rested. I am really glad I went because I feel like my body is less tense already.

I have cleaned all the maternity clothes out of my closet and I tried on a few of my pre-pregnancy clothes. I really cannot believe it but I can wear a lot of them already. Some are still too tight but I am seeing some serious progress and that makes me so happy. (I have been living in gym clothes for six weeks. I wish I could work in them!) The scales have definitely been moving but not as fast as I would like. I was glad Steve posted his blog last week because I needed to hear that. I am not sure why I put so much stock into what the scales say because what really matters is how my clothes fit, how I look and most importantly how I feel.

To follow Jeff and Katie's progress including workout videos visit www.stevelewisplan.com

jeff's third week

mon.- well it was a good workout today i hit chest an back an had a new trainee with me an still was able to finish in 40 min.It was alittle fast for my new guy but that is the way it is if he's gonna workout with me.I think he will make it

tues-well today started really early around 3:15 am had to drive to Hilton head to work then drive home.we made home about 4:30 i was ready to just lay on the couch an rest but that just doesn't work if you have the same goal as i do so i headed to the gym for cardio an abs.Finished with that an then took my girls to rock hill to tumble what a day.

wed-I woke up today feeling alittle sick just hard to get going.I have to get in my leg workout in today thats gonna be fun.Well got in the legs thats a plus because i really didn't feel like going.Maybe tomorrow will be a better day

thur-yes today is better i feel good i had 2 an a half miles in on the treadmill in 21 min. an then hit my abs for a hard 15 min without any breaks between sets.

fri.today started with me doing alot around the house cleaning up outside getting ready for my daughters 13 b-day party tonight.I hit the gym about 12:30 to get some sun. an hit shoulders an arms finished in about 45 min.later that day it me that just had to pick up all the food like pizza,chicken wings,fried pickles that stuff was killing me just the smell i was ready to tear into one of those pizza's an eat the whole thing.It was a challenge in itself for me not to have any of that stuff an i made it though without but man it was tough.I had myself a tuna on wheat sandwich instead thats what it takes you have to give up somethings like that to hit that goal.

Katie Stogner - February 16, 2012

Today I did 30 minutes on the treadmill. I did intervals of 30 seconds walking and 1.5 minutes of running. My running speed started at 4.8 and went up to 6.0. I also did 30 minutes on the elliptical trainer and 15 minutes of ab exercises. I have noticed that I have been extremely sore and my muscles feel pretty tight so I have also started doing 10 - 15 minutes of stretching.

To follow Jeff and Katie's progress including workout videos visit www.stevelewisplan.com

Katie Stogner - February 15, 2012

Today was strength training day and I was actually still pretty sore from Monday's workout. This was a new workout and while I have done others that are much more difficult, I seriously struggled with the one today. One exercise, in particular, was the most challenging. I am pretty sure it was called pop squats. Basically, you straddle a step in squat position and jump up onto the step from the squat position. Doesn't sound too difficult, does it? Oh my goodness! It took me FOREVER to even get the courage to get started. I have no idea why this is so difficult for me. I mean I jumped OUT of an airplane, why can't I jump ON a step that is just a few inches from the ground?? I cannot explain it! I think Coach Lewis must think I am nuts because I made such a big deal out of it but it was really that hard for me to do. It is not that it was physically hard (it certainly wasn't easy) but it was very hard for me mentally. In the end, I somehow managed to overcome my fear and do both sets, but not without a ton of whining/procrastinating. I am anxious to see how I handle this workout the next time.

On another note, I have been really nauseous since around 3:00 this afternoon. I sure hope I am not getting sick. I don't have time to be sick!!


To follow Jeff and Katie's progress including workout videos visit www.stevelewisplan.com

One major issue I face with women is their discouragement during the first month when they do not lose much weight. First of all remember that there are numerous factors that go into weight loss,(stress, age, gender, sleep, nutrition, etc.)and everybody is different. So with that understood, here is what you need to know. Muscle density is 1.06 g/ml and fat density is (about) 0.9 g/ml. Thus, one liter of muscle would weigh 1.06 kg and one liter of fat would weigh 0.9 kg. In other words, muscle is about 18% denser than fat. So, what does that mean? When you go from eating unhealthy and not working out, to eating healthy and working out, you are going to gain muscle and lose body fat. In the beginning your muscle increase will be fairly quick. Therefore, you may gain 2 pounds of muscle and lose 2 pounds of body fat, which means the scales will read the same. But, you will have lost several inches because 2 lbs of fat is bigger than 2 lbs of muscle. Muscle does not weigh more than fat (2 lbs is 2 lbs) it is just denser and smaller in volume for the same weight. Therefore, IF YOU ARE EATING CORRECTLY, don't get discouraged if the scales don't move as fast as you would like. As long as your clothes are fitting looser, you will be fine. The 2nd month the scales should start going down faster and the 3rd month you should lose significant weight. After the 1st month, the muscle gain will slow down, but the fat loss should speed up. By then, your body has adapted to the good nutrition plan and will start burning fat more rapidly. Also, you should be in better physical condition and able to work out with more intensity, which results in burning more calories. The key is sticking to a sound nutrition plan and making yourself increase the intensity of your exercise program daily. If you will do this, you will get results.



To follow Jeff and Katie's progress including workout videos visit www.stevelewisplan.com

Katie Stogner - February 14, 2012

Happy Valentine's Day! No chocolate for me!

I had an awesome cardio workout today. I did one hour of intervals on the treadmill and 20 minutes on the elliptical. I also did 15 minutes of abs. I just have to say that I usually dread doing cardio. I find it so completely boring. However, I know that there is no getting out of it if I want to see some serious progress. The ONLY way I can get through it is with music. I make a playlist of songs that I love. Last night I made my playlist for today and it was an hour and twenty minutes long. That is the reason I did so much cardio today. It was not that unbearable with my playlist.

To follow Jeff and Katie's progress including workout videos visit www.stevelewisplan.com

Katie Stogner February 13, 2012

Today was weigh in day and I really do not look forward to this day. However, I was quite pleased since I have lost another 3 pounds!!! Yay! I feel like it should be more as hard as I am pushing myself but I am very happy with 3. The workout today was the same workout that we filmed first. I really had a difficult time watching the video because it was pretty embarrassing how bad it was. I could feel a huge difference in today's workout. I was so much stronger today than two weeks ago. I think I am more excited about that than the weight loss. I also did 20 minutes of intervals on the treadmill.


To follow Jeff and Katie's progress including workout videos visit www.stevelewisplan.com

Steve Lewis

Well we are beginning week 3 of the body transformation of Jeff and Katie ad I have warned them that it’s time to turn up the intensity a little. I had intended to really push them in their last workout, but I didn’t really have to. I am amazed at how hard they push themselves, which brings me to this point. You can pay for a personal trainer and have somebody train you each time you come to the gym, but your results will ultimately still be left up to you. You must have an inner drive that pushes you beyond what most people are willing to do. “If you want to look different than most people, then you must be willing to do what most people won’t do.” Your trainer can only do what you allow them to do. Both Katie and Jeff will get tremendous results because they push themselves to the max every time they workout. Also, never forget that it’s what you put in your body that will determine 85% of your results. As hard as they workout, that is still the easy part. Eating healthy is by far the hardest thing to do. Why? Because hardly no one else around you is eating healthy. You must resist the temptation to cheat on your nutrition or you can forget the results you say you want so badly. Anyone can do this, but most never will because simply put they won’t discipline themselves to eat healthy.

From now on at lease once a week I will be posting information concerning issues that people have when it comes to getting fit.



To follow Jeff and Katie's progress including workout videos visit www.stevelewisplan.com

Katie Stogner February 12, 2012

I was so busy yesterday that I did not have a chance to blog but I did squeeze in 20 minutes of cardio on the spin bike. We had two birthday parties to go to yesterday. Along with birthday parties comes cake, ice cream, and plenty of other treats. I am so happy to say that I still ate perfectly! Those things just don't even tempt me. I have too much invested now. Plus at both parties there were people who knew about the challenge and this blog so no hiding!!!

Today, I went to my gym in Charlotte and did 45 minutes on the elliptical trainer and 15 minutes of abs.







To follow Jeff and Katie's progress including workout videos visit www.stevelewisplan.com

Jeff Holden's Week 2

Monday 2/6/12
Well its week 2 and I'm really focussed now after that hard week last week. I know it's time to turn it up got in 2 1/2 miles in and a good ab workout. I am ready for the rest of the week. I'm going to get in a lot of cardio this week.
Tuesday 2/7/12
I'm in Hilton Head again for hopefully my last, but thats not stoping me from doing what I need to do. I'm headed to the gym to run with my guys that work with me, should be fun.
Wednesday 2/8/12
I took today off to give my body a little rest but I'm keeping my eating really clean, thats the key to my success.
Thursday 2/8/12
Ready to get home and see the family and get in a good workout. Got to hit my legs tonight. I know they are going to be sore. That's what i get for taking all that time off. No need in crying about it. I've got to go an do it. Well, I made it and it felt good to not have my knee hurt me also.
Friday 2/9/12
I had a really good workout today with Steve. I am glad he's helping me by pushing me to that next level. I wouldn't push it that hard if it wasn't for him and that camera that's filming me. I did my workout today without a shirt now, that was a site to see. I promise you one thing now, that will keep me focussed for sure. I can't even think about having that cheat meal this week. I have to stay on the cardio.

Katie Stogner Friday, February 10, 2012

Today was video taping day and we did Tobata. This is the routine that is eight sets of on exercise for 20 seconds each with a 10 second break in between. I would never tell Coach Lewis but I actually like this workout. This workout is so completely different than the others. I an sure I like it better than the others because it is much easier for me to complete than the others. It is NOT easy just easier than the others. I was also able to complete 30 minutes of cardio. I am going to make it my goal to complete at least 30 minutes of cardio on my training days and an hour on the days I don't train. I have had my goal of 100 ounces of water today. It is 8:00 and I am exhausted and going to bed. I have never been a good sleeper but especially not since having a newborn. However, I actually feel like I may be sleeping better than I normally do. That would be a huge bonus for me along with the weight loss. I am really excited about the progress i have made so far. I tried on a dress that did not fit me in December and it fits me perfectly now. Yay! :-)


To follow Jeff and Katie's progress including workout videos visit www.stevelewisplan.com

Katie Stogner Thursday, February 9, 2012

Today was cardio and abs day. I did 45 minutes on the elliptical trainer and three sets of three different ab exercises. It is 9:00 and i have only had 80 ounces of water so I have to drink 20 more and then I am going to BED! We are filming the third exercise video tomorrow so I need to get some sleep so I don't look so tired.


To follow Jeff and Katie's progress including workout videos visit www.stevelewisplan.com

Katie Stogner Wednesday, February 8, 2012

Today was strength training with Coach Lewis. Pretty rough day with only three hours of sleep. Having a newborn makes for not very much sleep. I also did 30 minutes of cardio after we were done. I want to start keeping track of my water intake on this daily blog so I make sure i am getting at least 100 ounces a day. I drank 100 ounces today. Going to bed at 9:00 to try and catch up on some sleep. I know that lack of sleep does not help with weight loss.

To follow Jeff and Katie's progress including workout videos visit www.stevelewisplan.com

Katie Stogner Tuesday, February 7, 2012

Today was a difficult day to find the time to fit in cardio. My son got his first shots today and he was not happy. He spent a majority of the day crying. I usually take him to the daycare of my gym in Charlotte while I get in my cardio. As bad as I want this, my son is the most important thing in my life. I stayed with him instead of going to the gym. Once I put him to bed, I got on the spin bike at my house and did 45 minutes. I will have to do my ab workout after I finish training tomorrow. I go back to work in three weeks and I am really getting concerned about working a full time job, taking care of my son and continuing on with this challenge. I am determined to fit it all in one way or another.

To follow Jeff and Katie's progress including workout videos visit www.stevelewisplan.com

Katie Stogner Monday, February 6, 2012

Today was the day I have been dreading all week. Weigh in day! However, I did lose 3 pounds last week so that was more than I expected. Thank goodness it was good news otherwise I don't think I would have made it through today's workout! I think Coach Lewis hates me! I am kidding but it sure felt like it today. It was, by far, THE HARDEST workout I have ever done!!! I still don't know how I made it through. After the strength training, he had me do 20 minutes on the elliptical. (I told you he hates me!) On another note, I ate perfectly today. I really do not miss the food I was eating before this challenge at all. I think that is because I want this SO bad. It is 8:30 and I am so exhausted from today that i am going to bed in the next 10 minutes. Fingers crossed that my son will sleep a little longer in between feedings tonight! Mama needs some sleep!





To follow Jeff and Katie's progress including workout videos visit www.stevelewisplan.com

Training hard for 12 weeks | TheLancasterNews.com

We are in todays Lancaster News in print and at the website below.

Training hard for 12 weeks | TheLancasterNews.com

To follow Jeff and Katie's progress including workout videos visit www.stevelewisplan.com

Jeff's first week

Jeff's Week One of the 12 Week Body Transformation

Monday January 30th
Had an ok workout limited to a machine

Tuesday January 31st

My body was so sore took a day off

Wednesday February 1st

Really hard to eat healthy out of town when everyone is going to Wendy's really gotta
Stay focused.

Thursday February 2nd

No card but I'm eating very clean. Now everybody is going to eat chicken wings an asking me to go. It's hard not to go but I know That's not gonna help me in anyway to reach my goal!

Friday February 3rd

Hoping to workout when I get home but gotta call at 3 o'clock to go to Summerville, that kills my workout for today looking forward to Saturday, for a good workout.

To follow Jeff and Katie's progress including workout videos visit www.stevelewisplan.com

Katie Stogner - Week One

Wow. I can honestly say that I cannot believe I am doing this! (or that I let my before pictures be used on this website!!) My name is Katie Stogner. I am a 35 year old first time mom to a handsome 7 week old baby boy named Thaxton Jayce. I am writing here today because that sweet baby boy really did a number on my body while I was pregnant with him. I tried to stay active but I definitely splurged when it came to eating. I looked at myself in the mirror last week and I realized I was so unhappy with what I saw. My husband, Jay, suggested that I call Coach Lewis. About 10 or 11 years ago, Coach Lewis changed my life and my body. I dropped 60 pounds by following his plan. I knew if I was going to go back to work after maternity leave without having to buy a new (larger) wardrobe, I better get in touch with him quickly! This is my journey as I once again change my life and my body. Thank you so much for following along.

Monday January 30th

I was so excited but also very nervous to get started. It has been 9 months since I have had a real workout. I am looking forward to it but I knew it is going to be tough and it was. I used muscles that haven't been used in a long time. But man, did I feel so awesome after we were done. I remember now why I love working out so much. When I am done with a really tough workout, there is such an adrenaline rush. I am so proud of myself for taking this first step and for making it through the first workout with Coach Lewis.

Tuesday January 31st

Today, I am on my own to do cardio and abs. I did the spin bike for 40 minutes. Using a spin bike is much different than a regular stationary bike. It is definitely harder and my legs felt like lead when I was done. It was tough to get through 40 minutes but I made it. The ab work out is extremely hard as I have had an occupant in those abs for 9 months. Somehow, I pushed through and I felt so good afterwards.

Wednesday February 1st

I knew today was going to be SO difficult. My sweet little munchkin was up for most of the night and I got about 3 hours of sleep total. It was all I could do to get myself together and make it to the gym on time. I knew Coach Lewis would not cut me any slack because he is tough like that! :) I made it through and I actually felt great afterwards. I had the most energy for the rest of the day. The tough part came when I went to my mother-in-law's to pick up the baby. They had ordered pizza and had cake and a lemon pie. Oh my goodness was my mouth watering. All I could think about was that Steve was putting my before picture on the internet and we were going to be in the newspaper on Sunday. So I had my protein bar and did not think twice about it. It is so going to be worth it at the end of this challenge!

Thursday February 2nd

Today was cardio day so I went to the gym and did the elliptical machine. I did 40 minutes as hard as I could possibly go. I put my headphones on extremely loud and powered through. Cardio goes so much smoother for me when I am listening to the music I love very loud!

Friday February 3rd

The last workout of the week and Coach Lewis decides to try and kill me! This work out is called Tabata and it was brutal! 8 sets of each exercise for 20 seconds with a 10 second break in between. Wow talk about burn! That was tough but again I made it through.

Saturday February 4th

Last cardio workout of the week. I did the elliptical again. I need to make sure I get some running in next week. I don't want to do the same cardio over and over. 40 minutes as hard as iI can go and I am DONE! (for the week)

I am so proud of myself for making it through this week. I was so worried that I would not make it but I did and that is a huge accomplishment for me. Next hurdle? Monday's weigh in. I HATE the scales! There has to be some change though, right?

To follow Jeff and Katie's progress including workout videos visit www.stevelewisplan.com