C O A C H . J A M I E

A lot of the time I am convincing people its okay to try something new, even though the unknown is so scary. 

Try a boot camp, you will survive and love it.

Try eating more whole foods, it can change you.

Try one of the outdoor Athletic Training classes, we are a support team!

Often I leave the conversation feeling somewhat uneasy that I did not get through to that one person. I think about their possibilities and what they could become if they just give it a shot.

Then there are those that do give it a shot! And they hit it out of the park! Today, I am going to brag a bit on the people who took a chance to change. These are the people who make up all my outdoor classes and some of the milestones we reached together in 2014.

January

The Bellegrass Ballers started off with a bang when Davis Carothers' Success Story came out! Up to that point he had lost 55 pounds, but in the next 6 weeks he would lose another 16 pounds in the 2014 I AM VERSUS challenge!

I AM VERSUS 2014

Team JAMBO killed it! As a team total we lost 87.4 pounds combined in 6 weeks! Majority of my team was made up of people from my 3 outdoor classes, Bellegrass, OGP, and Petal. Everyone smashed their tester scores and learned great habits towards eating better!

February

Rock N' Roll 1/2 Marathon

Versus took over the race!! We had 32 runners and a ton were from the outdoor classes!

Bellegrass Ballers:

Jenny, Brad, Joel, Jonathan, Cissy, Katie, Jamie

Petal AT Whoop Whoop!

Jamie, Suzannah, Julie, Holly, Jennifer (Not pictured Rae)

Couple of other milestones:

Allison Murfee joined the OGP AT class! You are coming up on your one year!!

Annnnnd Bellegrass celebrated my birthday in style! They got me cupcakes and birthday hats!

March

Big changes happened in March. One of my old members came back after having her third child! Bethanie came back to where she left off the previous year!! 

One of my former trainees became a coach! Suzannah began her first boot camp out at Petal Relay park. It was a huuuuuge camp! Eventually Suzannah took over the Petal AT class as head coach! So proud of you!!

In the Oak Grove Primary class, Jessica was rocking out some push ups even with a baby bump! No excuses! She eventually took a small break to have that little bundle, and now is back at class!

April

Bellegrass AT class celebrated our 2nd year! Jenny and Sam celebrated year 2 with me! Original ballers!

Happy Easter ya'll! OGP AT had some chalk art I took advantage off, while Devin revived the term "road kill" to the workouts. Don't worry, she lived and still does this after every workout.

Bellegrass Ballers were at it again, running another Half Marathon! Jenny running another right after Nola and Bobby, running his first 1/2 marathon race!

May

Oak Grove Primary celebrated their 1 year anniversary!

Devin , Deedra, Jessica started with the OGP boot camp, and Tanja joined us right after the Athletic Training class started!

May (I think) marked the 1 year anniversary for Davis and Amber in the Bellegrass class!

June

June marked the second year anniversary for several of the Bellegrass Baller members! Stephanie, Brad, Cissy.

Brad giving a high five.

 Running the Monster!

There was also some fresh road kill at OGP AT on daily basis!

July

Brittnay Palmer made her first apperance back at Versus post bone marrow transplant! Full return to Petal AT class in August!

In Bellegrass AT, Clay celebrated year 2, and Jenny McRaney celebrated year 1 anniversary!

We can not forget the infamous day Forrest "beat" Katie on a run.

Oh and Bobby and his sled!

August

This was a big month for Petal AT class, as they saw the return of Brittnay after her bone marrow transplant!!! One year to the month of when she had to quit Versus. Full story here.

Another proud moment for me was when another trainee became a coach! Katie Giust took over her very own Bellegrass boot camp. She had such a huge response we had to open up two classes. Now she runs the 6pm Bellegrass AT class as head coach!

September

Several of the Oak Grove Primary class had a goal to run a 5K and they did in September! Along with some of the Bellegrass Ballers!

After the big finish! Super proud of Allison, Devin and Tanja for running the whole race!!!! 

Gina and Troy, from Bellegrass, crushed the race too!

October

Nothing like a little class challenge to get people motivated! The Bellegrass class and OGP AT class each took a tester workout and retested 6 weeks later on Nov 17. This tester was a little different, it all depended on how fast you AND a partner worked! Of course old scores were crushed! I big part of the retest was to make 800 m runs under 5 min or less. The less time, the more points. All were dedicated to running more! Even in the rain!

OPG AT!

Bellegrass Ballers, dark and early!! I think this is when Amanda Casio joined the Ballers!

November

We held the retester workout, started adding more layers to our wardrobe as it got cooler and had the Versus's Hotties Calendar photo shoot....featuring Forrest and Troy!

Forrest giving Katie a diss and "beating" her again on a run....

December

The Holiday Hustle Games 2014 begin!!

For a little end of year motivation through the holidays, we did a little race between all outdoor classes. First team to 200 miles wins! Classes were divided up into teams of 4-5 and each week they logged in miles walked or run. I even held my second annual "Holiday Hustle workout" in front of my house with Christmas lights! Winners of the workout added miles towards their team total!

I am so proud of my classes and the goals they reached in 2014! I truly believe in the support system we build in our Athletic Training classes. Not everyday do you feel motivated. Not everyday you at your best. But with a group of people who support you, you are more likely to succeed. So if you have a goal in 2015, and you are not sure how to go about it, you need to surround yourself with like minded people. You become who you surround yourself with! Ask any one of these Versus members who have 1 year or 2 years under their belt. They keep at it because of the people who surround them. We motivate each other, even when we are at our worst!

So, if you are up for it, come try us out! We have multiple Athletic Training outdoor classes. I teach Bellegrass (West Hattiesburg) Monday/Wednesday/Friday @ 5:15AM. I also teach Mon/Tues/Thurs at Oak Grove Primary School @ 3:30PM. Come try us out for free for one week! I gaurantee you will surprise yourself.

Contact:

 [email protected] or 6014475241

----------------------------

My name is Brittany Palmer, 33 years old, from Petal, MS.  I am a mom, wife, nurse and a recent bone marrow transplant patient (March 2014).  And this is my Versus story.

I joined the Petal AT class with a goal to improve my mile time and my over-all fitness.  I had already been running for over a year, but was still a snail.  So I was ready for a challenge and to be pushed.  I tried the “kool-aid” the first time in April 2013 and could not move for a week!  But I was hooked.  My Petal AT class with the support of my awesome coach Jamie had pushed me to do more in four months than I had on my own for a year.  From April to August, I improved my mile time by two minutes, moved up to a 35#kb and competed in the VSC Ladies Throwdown on August 16th, 2013.  I was finally making it to my goal in fitness, so I thought.

Brittnay and Chelle were teammates for the 2013 Versus Ladies Team Throwdown.

Brittnay on the rower during the Ladies Team Throwdown

It was after the throwdown that I knew something was not right. Yes, the competition was tough, but my body was beaten…my aplastic anemia (a bone marrow failure) had relapsed and I had the bruises to prove it. My high of just completing the throwdown was crushed; I had worked so hard to have to give it up.  I remember going to class to tell Jamie I had to quit; a word I do not like, more less give into.  But I couldn’t.  I continued class with modifications telling Jamie "#no excuses," until my body could not take anymore.  My last class was in Oct. 2013 when my doctors informed me that I would be needing a bone marrow transplant.

I had come to the realization when I was first diagnosed in Oct. 2011 that God had a plan for me.  “A plan to prosper you and not to harm you; plans to give you hope and a future.” Jer 29:11.  With that being said, I was determined then not to give in to my anemia, even if it was back.  So I continued to run here and there, and even completed a 5k just three weeks prior to my transplant.  #noexcuses

On March 14th, 2014 I received my bone marrow transplant from my brother.  Over a course of three long weeks of isolation, I received chemo, blood transfusions and lost my hair.  But I was determined not to give up.  I walked roughly 20 miles around the nursing station while pushing my IV pole.  For 100 days I had to wear a mask and struggled with my “clean” eating.  My diet was restricted and I was unable to eat fresh fruit and vegetables due to my immune system.  Needless to say my eating habits were not great. 

In June 2014 I was able to move back home with my family from UAB to slowly get my life back together.  Even though I carried a fanny pack for my IV meds, I tried to walk 3miles/day.  And in July 2014, a week after having my IV line/port removed, I was anxious to get back to exercising. I made my first appearance back at VSC on a Saturday work out.  Yes, I was the bald chick with fresh bandages on my chest, but I was back.  It was tough and not a pretty site, but I did it.  It was so great to see my VSC family and to feel somewhat “normal” again.  I am not a sick person and being down for the count is not me.  My transplant had my life on hold long enough, it was time to train dirty.

Brittnay's first day back at Versus S&C

Over the past 7 months I have learned that I am not where I was August of last year. But by God’s grace I am on my way back.  He has allowed me to push through this valley and to be reunited back with a great group of friends at VSC.  They have supported, encouraged and prayed for me this past year.  And with the loving support of my husband and family, I “officially” rejoined Versus in August.  One year to the date of my relapse.  But I did not come back alone. My husband Michael joined with me.  With determination as a family to be healthier and to “do” better, we committed to the Petal AT’s September challenge.  In just one month Michael lost 18lbs and myself 13lbs.  I’ve improved my mile time by one minute and completed my first 5k since transplanted on Oct. 11th, The Glow Run in Petal.

Versus athletes at the Petal Glow Run #teamnoexcuses

Brittnay and Michael at the Versus Petal Athletic Training class

I am so thankful for God’s grace and carrying me over this past year.  I’ve never prayed for healing, but that God may use me as a testimony of his unending love and faithfulness. And that is exactly what he has done.  He has never once let go of me and has fulfilled his promises of not forsaken me.  And even though my journey is not over yet, I know without a doubt he will continue to walk by my side.  For it has been through Him that has given me strength.  (Phil 4:13)

I am also so thankful for my Versus coaches Suzannah and Jamie.  They have always been there to encourage me not to give up when I feel defeated in class .  Our AT class has changed over the year with lots of new faces, but one thing remains the same, we train dirty! And a special shout out to my “running” coach Tanya.  I may not be the best, fastest nor the strongest; but these ladies have always pushed me to be my best. I have learned to accept my limits without giving up on my goals. And to them I say ‘Thank You”  #noexcuses

We are so proud of you Brittnay! You are a true testament to how anyone can comeback and start again! Keep crushing goals!

"I’ll start eating clean after my summer vacation."

I’m pretty sure you do not have to eat crap the entire vacation.

"I’ll start working out after I get home from my work trip."

I know you own a pair of tennis shoes, so go on a walk.

"I don’t have the time to cook meals everyday."

That is what freezers are for. Cook out some meals, freeze them. If you have to stay up late one night cooking after the kids go to bed, then so be it.

"I didn’t have time to workout."

Make time. It will probably be an inconvenient time, like early morning. Yes, you will be tired. Yes, you would rather veg-out on the couch, but how bad do you want it?

"I have no one to watch the kids."

I understand this problem, I really do. Do a baby sitting swap with a friend. Every other day you watch kids while she works out and vice versa. You can at least get 3-4 workouts per week that way. By the way, you don't need a babysitter to eat clean food.

"It’s too expensive buying fresh food."

It's only expensive because you waste half of what you buy. So EAT THE FOOD.

"It is too expensive for the membership."

If you need accountability, its worth the money. Find ways to make it work in your budget. You might have to do with out going to the movies every weekend.

"I had no choice but to eat that (insert bad food) because that is all there was to eat at the event."

Plan ahead. Eat before. Pack a cooler. You get the idea. You didn’t “have” to eat it, you just made bad decisions leading up to the event you knew ahead of time you were going too.

"People are going to look at me like I’m an idiot."

No one else has a problem with you working out, why should you?

"I need to lose some weight before I start."

Wait, what? That is what "starting" is for. So go to the class. START the class and that is how you lose weight and get in shape.

  "But it was my birthday."

"It was my sister's wedding."

"It was my niece's-son's kindergarden graduation party."

"It s was the holidays."

"My team lost the game."

"I had a bad day at work"

"It is too hot."

"It is too cold."

"I am too tired."

"I have to take the kids to practice."

"I'm traveling."

"I had meetings all day."

"I'm driving all day."

"I need to clean the house."

"I'm not athletic."

"I can't run."

"I can't remember to drink my water."

"I don't eat green veggies."

"I don't like eggs/chicken/fish/protein."

"I don't eat fruit."

"That food makes me gag."

"I needed something quick to eat."

"My legs hurt."

"My head hurts."

"My finger hurts."

"You just don't understand..."

As a coach, it's my job to help YOU understand all those excuses are nothing if you really want to change your life. I understand there are certain life situations that happen that can derail you for a bit, but it does not have to be forever. And when you get derailed, think back to the reason why you started in the first place. That reason should still be your priority. Consistency is about constantly working at it and never giving up.

It takes a lot of courage to step outside your comfort zone for the first time. That is what boot camp is for many people. It's the "jump off the cliff" and not knowing where you will land, but they know deep down it's worth the try. Pictured here are three ladies from my Oak Grove Primary Athletic Training class, Deedré Coll, Devin Walsh, and Jessica Coulter who did just that! They took that leap and found out one year later they had completely changed their lives for the better. I am so very proud of these ladies and how far they have come since their first day at boot camp. I am even more excited to see what this next year will bring for them! Below are Devin's and Deedre's stories as they reflected on their past year with Versus AT class! So inspiring!

May 1, 2013 Boot Campers to May 1, 2014 Athletic Training Veterans! Devin, Deedre and Jessica (who made it to about 8 months pregnant before she had to take a mini break! See you soon Jess and good luck!

|| DEVIN'S FIRST YEAR, as a Versus Athlete! ||

My two sisters and I joined Versus last May for the same reason lots of other people probably do.  We wanted to lose weight and get into better shape.  Before Versus I had little to no energy and was very unhappy with my physical appearance.  I had tried lots of exercise and diet plans in the past but was never able to keep the weight off for any length of time because I didn't make any long-term changes where physical activity and eating habits were concerned.  

I read the success stories on the Versus Strength and Conditioning website and felt inspired to give it a try even though I was quite intimidated since I have never considered myself to be an athlete.  Being in a small group setting with co-workers was very appealing to me and I liked the fact that others would be taking this journey with me as well as holding me accountable.  I also liked the fact that we would have a personal trainer who would show us exactly what to do.  

Coach Jamie was very patient in guiding us through the exercises during Boot Camp.  She encouraged us to push ourselves.  She celebrated every success and congratulated us when we reached a milestone no matter how small it seemed.  The first time our workout included burpees I was barely able to lift myself off of the ground!  I was hopeful that Jamie was right when she said although it wouldn't get easier we would get better.  She told us to "suck it up" on the days we complained and wanted to quit.  I needed that extra push and was thankful she cared enough to be tough on me!  Before long I actually looked forward to the workouts even though they were always physically and mentally draining.  I felt myself gaining confidence as my stamina improved.  The encouragement from the other ladies in the class, friends and family members made me want to continue.

The most memorable day I have had at Versus so far was the day Coach Jamie brought out huge sandbags that we were to carry on our shoulders while running from cone to cone in a relay.  We kept asking how much they weighed and she wouldn't give us an answer.  At the end of the workout, which I completed successfully, by the way, she told us that they weighed 40 pounds!  This happened to be the amount of weight I had lost since beginning athletic training. Jamie said she wanted me to see (and feel!) how much weight I had been carrying around just a few months earlier so I could get an idea of how far I had come.  On that day it really began to sink in!  The exhaustion of carrying around that extra weight had definitely taken its toll and I made a promise to myself that I would never go back!  I have lost a total of 42 pounds and have dropped several sizes.  I still have a long way to go to get to my goal weight but I know in time I can do it.  There are days when it is extremely difficult and I continue to struggle with clean eating but the important thing is that I have stayed with it for an entire year and have no plans of quitting!  That is huge for me! I love the fact that Versus Strength and Conditioning is a community of people at many different fitness levels who have felt the same struggles I have.  We have all made a commitment to make a healthy change and with the help of our coaches, family members and friends we will get there! 

|| DEEDRE'S FIRST YEAR, as a Versus Athlete! ||

My friend Bethanie DeFatta told me about her success with Versus.  I was ready to make a change in how I looked and felt.  I actually called Steve and inquired about starting a group at Oak Grove Primary without really knowing what I was getting myself into.  I sent an email to several school friends to see if they were interested, and the rest is history.

Five teacher friends, my sister, and I started our boot camp on May 1, 2013.  The first day was kind of laughable in that we all realized how out of shape we were.  However, we all showed up again for the second class that week.  By the third class, I was literally crying.  I was doing what Jamie had asked of us, but the rate in which I was doing it was pitiful.  I was more mad at myself for letting my weight get so out of control.  I was overweight when I had both of my girls which left me with about 50 pounds to lose.

This year when I participated in the 2014 I Am Versus Challenge, I gained lots of confidence.  When the six week challenge was over, I felt like I had really accomplished something.  The accountability was exactly what I needed.  I was extremely determined to earn the maximum points each week by eating clean and completing the regular assignments plus the homework.

Even though I have only lost 20 pounds, I am down three dress sizes, and I am stronger than ever.  I now face each workout knowing that I can surpass previous goals and hurdles. My friend Tanja Baxter (OGP AT member!) and I even pick up an extra day at the gym each week which provides us with a way to "mix it up" and use other equipment that is not available for outdoor classes. 

Jamie is our main coach and is responsible for my success.  She always knows exactly how far she can push me and she encourages me in a friendly, fun, yet firm manner that keeps me coming back class after class, week after week.  Quitting is not an option with her, and that is something that she has transferred to me.  For me, it wasn't a monthly commitment or a yearly commitment.  And it wasn't about a gym membership.  It is truly a lifestyle change- one in which I am glad I decided to take part in.

AWESOOOOOOOOME LADIES!!!!!!!

My goal for my team was by the end of the 6 weeks, have them very comfortable with "clean eating." Yes, I wanted to win, but more importantly I wanted this 6 weeks to change their eating habits FOREVER. I knew they could do the workouts and extra homework. That was sometimes fun...maybe not the sprints...or Go to Hell Tabata...but you know it will only last a certain amount of time. But the food was a whole different beast. Food would be the 24/7 battle and the one area they would need to spend the most time preparing if they wanted to be successful! This challenge's unofficial theme was "Knowing Vs. Doing." You can have all the knowledge you need, but if you don't put it into action, nothing will happen. These results are what the "action" looks like.

Read'em and weep! Team Jambo combined lost 87.4 pounds! Inches were lost and pants sizes dropped even if the number on the scale did not change. People were smashing old mile times by 1-2 minutes! Every team member improved on the retest by either beating their old times or using a heavier kettle bell or doing both! These kind of results do not happen by simply wishing for them. The whole team put up amazing effort to do their best and made HUGE improvements on their food and performance!

Transformation happened. By the time week six rolled around, we had a completely different group of people!

By the day of challenge retest, I saw a whole new group of people. These people were ready to battle the "old me." It was a take-no-prisoners type of feeling in the gym. There were some nerves, but that was just their self-doubt creeping back in for a moment, that is until they started the WOD! After each retest WOD, everyone was truly on a high of self confidence!!! Nothing feels better than pushing yourself further than you thought you could. That moment of triumph will motivate you long after that day is over. Each of our athletes can be proud of what they accomplished in six short weeks. Now they have the tools and confidence to take on the coming weeks, months, years of setting new goals and then crushing them.

To all the IAM 2014 athletes, I hope you used these 6 weeks to change your life and not go back to old habits. You now are in the "know" so keep on "doing." You know what works for your body. You know how to make the attack plan. You know there are no short cuts. Keep the momentum up and don't waste all that hard work! It is easier to keep going than it is to stop and then start again!

TEAM JAMBO STATS:

MILE TIMES: OLD/NEW

TESTER WOD: OLD/NEW

Holli Anna Munna

Mile times: 11:32/9:27

Tester: 20:46 @ 18# / retest 18:49 @ 26#

“I lost 25lbs!! I know I am not anywhere near where I want to be but I am on the right path now. Between you and Jennifer, ya’ll have encouraged me and pushed me much further than I ever thought I could go. And I just want to say thank you so much.”

Holli Anna, one word…ROCK STAR. You took on this 6 weeks from the get-go with nothing to lose but the old you and the old way of thinking! By the end of the 6 weeks you had pretty much perfect food, and a fire fueled by your results and determination to squash the old Holli Anna. I am so proud of the progress you have made not only in your performance, but your nutrition even more!

  Lynn Bell

mile times: 12:04 / 9:48 

Tester: 23:12 @ 18# / Retest: 18:40 @ 26#

“ A few awesome things happened at the end of the challenge…I only have one belt that isn’t too big. I ran a mile 2+ min faster. I lost 16 pounds.”

LB, since October you have shaved off 4 minutes off of your mile time! Each week you get better, faster, stronger! This challenge you fine tuned your nutrition and I am so proud of the results you achieved!!  I think I see a runner in the making ;)

  Davis Carothers

Mile times: 8:55/9:27

Tester: 20:34 @35# / retest 19:11 @ 35# “I lost 16 lbs during the challenge! I didn't do measurements or anything like that but I did to go buy some new shorts yesterday and I'm now down to a 36.”

Davis, being the “baller” you are I had no doubt you would crush this challenge. You nutrition is better than it has ever been! This 6 week challenge brings your total weight loss since May 2013 to 71 pounds! CONGRATS!!!!

  Katie  Giust

Mile times: 6:10/6:05

Tester: 13:37 @26# / retest 13:17 @35# --- Overall Time of the Day—beat the guys too!

“I was not fully on board with the challenge when I (well Coach Jamie) put my name on the board. But, I am SO thankful that I did it. I was nervous, but had to step out of my comfort zone and push myself to accomplish performance goals I did not think were possible. I walked away stronger, with a new mile time, cleaner eating habits and some new muscles that I never thought I would have!”

  Katie, it is hard to believe you have only been with Versus for 18 months!!!  This challenge really helped you fine-tune your nutrition and uncover some awesome lean muscle! Not to mention the lightening fast rocket that has been lit in you shoes. So freakin’ fast, its amazing!

  Katelyn Stafford

Mile times: 9:41/8:04

Tester: 15:51 @18# / retest 15:07 @26#

Results:

Arms: .5" loss

Waist: 1" loss

Hips: 2" loss

thigh- 1.5" loss

calf-.75" loss

weight loss: 10.4 pounds

Katelyn, super impressive results!! Major inches lost only accomplished by your “by the book” approach to your eating! Any small critisim I made, you took and change it for the following week! Small tweaks in nutrition have big impact on your body composition and performance improvements, and you nailed it!

    Subrina Cooper

Mile times; 13:12/ retest 11:15

Tester: 22:49 @18#/ restest 20:13 @ 26#

Results:

“I'm down about 7 pounds! My clothes are more loose and I'm down a size.  What I've noticed as well as my family (husband and mom) is that I have more muscle. Of course my stamina is SO much greater!  I never would have thought I could run 3 miles nonstop.”

Subrina, I have awarded you “Most Improved Food” for this 6-week challenge. I feel like you have done a complete transformation not just in your food, but your attitude as well. You were soooo not confident you could do this challenge, but now you know you smashed it! Bye bye old Subrina, hello NEW YOU! You took a chance to change your ways, as a result you put up some awesome end of challenge stats!!

  Angie Vann

Mile times: 9:20/8:57

Tester: 18:28 @18# / retest 14:59 @26#

“I lost 4 pounds and inches as well. I can wear a pair of pants that were snug and now a little big! I tried foods that I probably would not have if I had not done the challenge. I liked having the homework each week! Thanks for all the encouragement and suggestions!”

Angie, my non-veggie-eater, I am so proud of your new veggie habits!!!! I know with a family it is hard to please every taste bud, but you survived the 6 weeks and even found new foods you actually like. I am so proud of you for taking a chance of food choices and expanding you menu!

    Mandy Strickland

Mile times: 8:48/6:58

Tester: 18:28 @26# / retest 14:59 @26#

Mandy, you pretty much blasted that old mile and tester workout into oblivion! Simply amazing improvements! Keep fine-tuning that nutrition and you will see even more progress! That 35# KB is in your future so don’t get too comfy with that 26# ;)

Rae Herring

Mile times: 7:33/7:15

Tester: 19:41 @ 26# / retest 21:03 @ 35#

Rae, YOU ARE A BEAST. You dominated that 35# KB in the retest. I know you were unsure of yourself, but once you started I knew you were determined to finish it out! So proud of you for pushing yourself past your “so called limit!”

Jenny McRaney

Mile times: 9:54/8:41

Tester: 18:16 @18# / retest 14:42  @ 26#

So total inches/weigh lost: Arms total: 2 Waist: 1.5 Thighs total: 1 Calf total: .5 TOTAL: 5 inches lost Weight: 6 lbs lost

Jenny, you lost almost ½ a foot around your body in SIX WEEKS! AMAZING! That comes for you dedication to your nutrition and keeping consistent in all your workouts!! I am so proud of how far you have come since starting Versus. This challenge just gave you a little rev back up that you needed!

Amber Williams

Mile times: 9:54/7:52

Tester: 15:49 @ 18# / Retest 14:27 @ 26#

“I realized it didn't matter to me how much I weighed, it mattered how I felt. The challenge taught me to branch out of my comfort zone in many ways. I actually tried new healthier foods in fun ways and liked them. I started going to open gym on Saturdays and pushing myself harder than I was in the past. I found I enjoyed having the extra homeworks during the week because they kept me on track. I'm a planner by nature. Once I understood I would only be successful by planning to be it all started to click a bit more :)”

Amber, I think there is secret speed runner hiding out inside of you! Each workout you got faster and a little more confident and I think you surprised yourself! I am so happy this challenge helped you realize what you are capable of! All I have to say is, Katie better watch out! Amber will be on your heels in no time!

  Holly Byrd

Mile time: 8:46/7:45

Tester: 18:13 @26# / retest 16:58 @26#

“First of all I was super proud to beat my mile time by a minute! Those terrible sprints really do work! I am doing much better with my diet. I've gotten stronger and I feel much better during my workouts! I owe it all to a great coach!”

Holly, you broke the 7-minute barrier in your new mile time!! Whoop whoop! I am so proud of you working so hard on your nutrition! Just keep at it and keep fine-tuning it! Nutrition is the key to feeling good and performing good!

  Deedre Coll

Mile times: 10:27/9:23

Tester: 19:58 @18# / retest 17:42 @26#

“I beat my mile time by 1 minute, beat my tester workout by 2 minutes (with heavier KB weight), lost 3 pounds, and gained a lot of confidence!!”

I put this stuff on ANYTHING. If you know me, then you know I think a sauce makes anything better! The "Sauce Boss" strikes again!! I have used this on any veggie that I roast, like cauliflower and broccoli. I even made a "warm green bean salad" with turkey bacon. I've used it on top of meat and salads. Pretty much anywhere you want to add a zing of flavor. Below is a picture of my "Naked Turkey Burger" salad. This idea was born from eating at "The Counter," a build your own burger place. I built a burger with these same ingredients, except I had beef and real bacon. But for the sake of lower calories I built the leaner version here. Here is what I used.

1 Turkey Burger (homemade)

3 cups fresh spinach

1 tbs Reduced fat blue cheese -- found mine at Walmart

1/2 cup strawberries

carmelized onions

3 tbs Jambos Greek Balsamic Dressing

I have used different proteins and different fruits like grapes and blueberries, but all the serving sizes stay the same. I made one with chicken and called it the "Mock Newk's Favorite Salad." Come up with your own combinations! I promise, you will love it! Enjoy and let me know if you like it!

My race didn't go as I had planned. I had a goal to run under 2 hours. Me and Katie even trained on hills, knowing Nola was so flat. We thought if we can be fast on hills, we will be super fast in flat Nola! I took better care of my legs this year and didn't even have to wear my knee strap all through training runs! I was pumped!! Then on our last long run two weeks out from Nola, we decided to really go for it and see how fast we could run the hills. Bad decision #1, running fast down hill. Bad decision #2, trying to push past the pain I started to feel until it was too late. By mile 11 of that run my knee was DONE. The result was a strained patella tendon (knee cap area) and the only thing to do was rest it. The race was exactly two weeks away!! This was not how I envisioned starting my half marathon. The plan was just to "see how it goes" and Dr. Hubby Page and Coach Steve said "if it starts to hurt, don't push through it. Be smart." Well, I needed longer than two weeks of rest. :(

Me and Katie about to take off!

Race Day

I was feeling EXCITED to see all our Versus people about to rock this race! I was even more excited to see all our first time racers finish and if Katie Giust was gonna run under 1:50 (that was our goal)! I knew she could, but I was a little weary about my knee. I had already made up my mind, I was going to stop and walk it in if my knee was not up for the run. Sure enough, about mile 6 I could tell I needed to slow down a bit. It wasn't hurting much, but I could tell something was brewing. Katie finally went on ahead when I told her I didn't think I was going to speed up anymore —to make up lost time she ran a 7:41-7:47 mile pace for 4 MILES!! 

Swallowing my pride

Then about mile 11 I decided it wasn't worth it and started my 2 mile walk to the finish. I just kept telling myself "you can either push through it and be out for a long while or suck up your pride and save your knee and maybe be out for a week. I can live with a week of rest. I probably need it anyway. Be smart."

Runners are a community

After I got over my initial pissed-off-moment and the burn of my pride, I started to notice things and people while I walked. Runners are incredibly encouraging people. Some were running for a cause, some run just for themselves and a goal, some had a running buddy, others were solo, but all were there in a positive spirit. So many would slow down and try to motivate me to start running again. One person handed me a jolly rancher said "the sugar really helps push you through to the end." (I ate the jolly rancher in case you were wondering.) I just kept involuntarily smiling because I felt like everyone running wanted EVERYONE to finish strong. Like we were a pack, a team, even though we all had different reasons for running. I saw so many acts of kindness and encouragement on my walk and saw how they made a difference to the one on the receiving end of it. That last mile was so tough for some runners, but every time someone would stop to walk, another runner was right behind them pushing them on ahead.

My mile 12 selfie, walking it in!

The right attitude

The difference between finishing and quitting is all about you mindset and attitude. Your attitude has a direct affect on your results.  If you start out positive thinking, most likely you will see it to the end even if it gets tough. So many people give up at the slightest bit of rough waters. They start out the task already defeating themselves with negative thoughts. Your attitude affects your progress as well, even for those who have been at it a while. Maybe you don't push your self as hard as you can. Or you half-ass the squat or pushup or any movement. That will stall your progress. So what does that mean? GET OUT OF YOUR COMFORT ZONE and push ahead of what you think you can't do!! Force yourself to get BETTER. Try everyday to perfect the thing you slack at. Don't ever get comfortable!

The right atmosphere

Another important factor in your success is the atmosphere. If you have a goal, you need to surround yourself with like minded people. You need a group that understands what you are doing and why you are training and not ask negative questions. You need a group of people to pull you through those tough times when you will want to quit!! I doubt many of those runners suffering the last couple of miles would have ran it in to the finish line if not for all the people encouraging them. To reach a goal and stay focused, you need a positive atmosphere. Positive words, positive actions. Who cares what the others think! First they will ask you why you are doing it, then they will ask you how you did it!

Petal AT girls!!! Missing Rae :(

This is why I love the training I do. I am constantly reinforced with positive attitude when I step into Versus S&C. That is just the way things are around here. You never know how much an encouraging word or act can make a difference in an outcome. That is what I strive to do in all my classes, even the ones I workout in. I love it. I love the people. I love their stories. I love their successes, no matter how small.

My official finish time was 2:20. Not what I had planned, but on the flip side I learned yet again, not everyday is my best training day. And it is better to listen to your body when you know something is wrong. I still finished, got my medal and got to enjoy all the good vibes on my walk to the finish. Then I topped it off with excited, warm welcome from my VSC teammates, who were sad about my knee but supported me anyway!

Running is so mental. You have nothing but time to think about if your muscles hurt, if you are getting tired, when you might get tired, are you still running as fast as you think you are, your legs are feeling like lead, you should you stop and walk, will it be harder to start running if you stop and walk...a million and one reasons why it sucks. But as soon as that finish line is in site, nothing else matters except for the FINISH! I even did a hobble/run a short distance to the finish line and I had high fives and cheers the whole time! It was an awesome finish for everyone who ran that race. It did not matter how fast, but what matteres is that we finished! Katie did run 13.1 miles in exactly 1 hour 50 minutes!!!! Beating her last year time by 10 minutes. The founder of Team No Excuses, Jenny Boudreux, ran 13.1 miles in 2 hours 21 minutes, beating her last year time by 24 MINUTES!!!!!! #BB

So who is up for next year? #rnr2015

The BBs ;) missing Stephanie!

Bellegrass Ballers!

It was June 2008 when I signed up to start my very first boot camp class in May 2008 with Operation Boot Camp at Terrell Mill Park in Marietta, GA.

Why did I decide to sign up for a month long boot camp?

Well, I was pissed. I was mad at myself, mad at my job, and just bitter about life and had gained weight because of not staying active and eating out all the time. Funny thing was, I was looking for a kick boxing class because I just wanted to hit something! I came across the Operation Boot Camp site and signed up that day, a month in advance, $300+ down, no turning back, and Brian thought I was wasting my money. I told him, "it's my money and I'm investing in myself!" Really, I said those words.

Little did I know that it was my turning point to a new path. Fast forward over a year later, I would volunteer as an instructor for that same class, become one on the "Dark Side" and earn my "Pink Lady Jacket" and thus, changing my course forever. OBC taught me how to be confident again. I learned how to motivate people, I watched people change and learned I had the gift to help them see their potential. I conquered so many of my own goals and faced my own fears with OBC. Really, I look back on that time as my "training" for my new career as a coach and trainer at Versus Strength & Conditioning. Not knowing then I would end up back in Hattiesburg and working at Versus that has become my home. There is no way I would have been able to handle my first VSC class BY MYSELF without the experience and confidence instructing at OBC gave me. I will forever remember my support system at OBC and be forever thankful for Hollis for starting that first TMP class in May 2008. Without it, I would not have had the confidence to start my fitness journey again at Versus S&C after I had a baby, my biggest weight challenge ever. And in the end, I would not be the coach I am today and would have not helped the people I have.

So now its January, beginning of the year and a fresh start if you want it to be. If you have been on the fence about starting a new habit or workout plan, just go ahead and JUMP. Start today. Sign up for for that boot camp today, even if the start day is tomorrow or weeks away. Call and sign up even if that camp has started this week! Tomorrow you will have wished you had. And you never know if that one crazy thing you took a chance on, just might change your life. It might sound cheesy, but seriously its 6 weeks that will change your life. Just ask anyone who has stuck with it. They are changed forever. You may fall off the wagon here and there even after a boot camp session, but you will always remember what you learned during that time. You will always know what you need to do to get healthy, how to eat, how to exercise. You will know the path you need to take. You just have to choose whether to stay on it.