This 1 Change Helped Lori Transform Her Body

By , SparkPeople Blogger
In 2009, Lori (LORI-K) was sedentary, ill with respiratory issues from 23 years of heavy smoking and ate poorly. Although she was never severely overweight, Lori knew she was unwell. With a husband and three children who were depending on their mom, Lori decided the time had come to start making changes to improve her health.

Lori's first step was to quit smoking, and that goal prompted her to join SparkPeople. "I had several failed attempts at quitting until an illness scared me enough to get serious about becoming smoke-free," she recalls. At just 41 years old, Lori was told that she had the lung capacity of a 95-year-old woman, which left her petrified. Lori was prescribed medication to help her quit smoking but it had some negative side effects. At that point, she turned to willpower, walking and drinking a lot of water to deal with the cravings.

"At first the walks were very short. A block and back is all I could do," Lori recalls. As time passed and she began feeling better, her walks got longer and longer. Eventually she decided to try a 5K training program and began running. "I went from being very sick and having a hard time breathing to eventually running long distances including a half-marathon just three years after I quit smoking," Lori proudly states. 

While starting a regular exercise program was important, Lori knew she also needed to change the way she was eating. "I was a self-professed junk food junkie," Lori admits. "[My kids were young] so I ate a lot of fast food [and] their snacks, or [I] didn't eat at all." As she spent more time on SparkPeople and learned about proper nutrition, Lori began to realize that her diet needed serious changes. "I started logging all of my food which was an eye-opening experience," she says. By logging, she was able to see how she was doing relative to her recommended calorie and nutrient ranges and identify where she needed to make serious changes.

Injury Leads to a Shift in Routine


In 2016, a foot injury derailed her running progress. "I knew I had to do something to stay active," says Lori. "My husband had been lifting weights for a while, so I joined him and did upper-body strength training while I was unable to run."

Instead of becoming a temporary solution, weight-lifting became a passion that Lori has pursued ever since. "I quickly came to love weight-lifting as I started getting strong, seeing changes in my body and changes in my overall mood."  Lori says she gained confidence, improved her posture, experienced less anxiety and stress, and had an improved sense of well-being as a result of her strength training. "I've been lifting weights for two years now. I'm almost 51 and healthier than I've ever been," she declares. 

Lori's fitness routine includes a structured weight-lifting plan as well as regular cardio exercise such as running, rowing, elliptical and high-intensity interval training. Lori treats her fitness routine like a job that counts on her to be there every day. Consistency is key.

"I weight train five to six days a week for at least an hour but usually longer," Lori says. "I follow specific lifting plans and switch them up every six to 10 weeks or so; upper body is my favorite (chest, shoulders and arms)."
 
Lori isn't afraid to lift heavy and encourages other women to challenge themselves in the weight room. "Don't be afraid of 'bulking up'," she advises. "Weight-bearing exercises are important as we age and naturally begin to lose muscle mass. I've been lifting for a little over two years, and from my experience, it takes daily, lengthy and focused lifting to start developing [significant muscle mass]."


 

Lori's Advice for Newbies


Although Lori joined SparkPeople for support and resources when she quit smoking, she's still an active member nine years later. She tracks all of her fitness and food to measure progress, and says she sees better results when she's consistently tracking. "The friends I've made here and the support I've found have been amazing," Lori says. She reads member blogs for inspiration and enjoys participating in SparkChallenges for an added boost of motivation.  

For someone just starting out on their wellness journey, Lori believes that anything is possible. "Anyone is capable of making big changes as long as they are consistent with fitness and proper nutrition. Experiment with different food plans and activities until you find something you enjoy that produces your desired results."

Lori has a few valuable tips to share with new members: "[In addition to] logging your food and exercise, take pictures along the way," she advises. "Pictures show a much better measure of progress than the scale. Also, take measurements [since sometimes you can see a loss of inches even if the scale isn't moving] and journal your thoughts. These tools have been very helpful for me." 

Over the past nine years, Lori has become discouraged many times when she wasn't seeing the results she'd expected. "There have been times when I lost all motivation and direction," she recalls. "What I have learned is that my motivation won't always be there, but discipline and willpower is what gets me through the rough patches. I remember why I started and get it done even when I don't feel like it. I just keep moving. With consistency, every weight lifted, every repetition performed, every step walked or run, and every wise food choice adds up to big changes over time," Lori believes. 

How has weight training made positive changes to your body? Share in the comments below and congratulate Lori on her amazing progress!

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Comments

JOHNMARTINMILES 5/30/2019
Thank you for sharing. Sharing helps make SparkPeople work. Report
ALEPEQUIJADA 5/9/2019
Thanks! Report
KHALIA2 4/30/2019
Great job! Report
MOMWANTSNOWAIST 4/20/2019
Super job and inspirational story,Lori!! Woo Hoo!!!! Report
NANCYPAT1 3/31/2019
Great going! Report
NANCYPAT1 3/31/2019
Great going! Report
CRUISINLOSIN 3/23/2019
Thanks for sharing! Report
ERIN_POSCH 3/23/2019
congrats. thanks for the share! Report
TEXASHSMOMOF3 3/23/2019
Wow!!! Just wow!! I had never heard your story Lori, what an amazing transformation not only with the outside, but health wise!!! Girl you are amazing!!! Report
MARTHA324 3/22/2019
I started taking barre classes and saw an amazing change in my body. Have not been able to take the classes lately but have kept up with the strength work. So good! Report
SPINECCO 3/22/2019
Congratulations! Report
IMEMINE1 3/22/2019
Congrats on your success story. Report
RIPDJEANSNROSES 3/22/2019
Great Spark article, Lori! Glad to know you. Report
MARINEMAMA 3/22/2019
Inspiring! Report
DARCY-B 3/20/2019
I need to take pictures. Report
NANCYPAT1 3/16/2019
Very nice Report
NANCYPAT1 3/16/2019
Very nice Report
REBEKKAH_N 3/15/2019
Great Job! Report
KHALIA2 3/9/2019
I used to smoke also, but walking up to the 4th floor every day with my class helped me to quit. Report
BONDMANUS2002 3/5/2019
Interesting Report
GREG51 3/2/2019
Great story! After 25 years of chain smoking I quit in 1991. 5 years and 46 pounds later I started a training program for a 10 mile road race in the City I work in. That eventually eliminated the nicoteen cravings and weight issues. Added mountain biking and strength training and was steady at it for the next 18 years. Ran 18 ten milers, 17 half marathons, 4 marathons biked hundred mile events and was able to include the entire family and everyone's health improved. However, COPD issues started to interfere and I stopped for 2 years-big mistake!- back at it and now at age I'm walking instead of running but walked the last three 10 mile events and strength train at least twice a week. in the process of knocking off the extra pounds that came back when I quit and I have been recording everything on sparkpeople for the last 2 months. 9 pounds down and 16 to go.Strength training is a must for people with breathing issues related to smoking. Report
2BDYNAMIC 2/28/2019
Lori is Amazing! Congratulations Lori!! Report
MNABOY 2/27/2019
Thanks for sharing Report
MNABOY 2/27/2019
Thanks for sharing Report
SWEETBUNNIE50 2/27/2019
Thank you Lori for sharing your story what an inspiration you are to me. You give me hope that it is possible to get fit after 50. I've been on sparkspeople for a long time but didn't really commit to the things i needed to do to get healthy so i gave up on myself. I have a new attitude this time around & am fighting to win this time around. You are awesome... Report
BONDMANUS2002 2/22/2019
Great job Report
CECELW 2/17/2019
You have really transformed yourself. That is a lot of work for sure Report
HRTBRKR2013 2/16/2019
Inspirational. this sounds like me im just not quite at your level yet. Report
LT3AG4S 2/11/2019
Lori is awesome Report
ANHELIC 2/10/2019
Thanks Report
SISTERDOE 2/9/2019
Inspirational! Lori has done so well and come so far! Report
DWROBERGE 2/7/2019
fantastic Report
SUSIEMT 2/7/2019
Lori! You are an inspiration! I loved reading about your journey! Woo Hoo you! Report
EVIE4NOW 2/7/2019
How wonderful for you! Congrats. Report
SLIDER72 2/5/2019
Very inspiring and motivating. Report
JEANKNEE 2/5/2019
Congratulations Lori!
Report
_CYNDY55_ 2/5/2019
Way to go, Awesome! Report
STEEPERSLOUNGE 2/5/2019
Woo hoo! What an inspiration. You look healthy and happy. Love that ROWING. Report
LILIANN400 2/5/2019
Lori, thank you for sharing your story! You are amazing and very inspirational to others. I would never have guessed you started out with health problems...just look at you NOW. Congratulations 🏅 Report
ALOFA0509 2/5/2019
Woo-Hoo!!! Go Iron Maiden!!! I love your story Ms.Lori, you've been such an inspiration to me, and an Amazing Spark Sister!! Cheers, to Fabulous You~ Report
MSROZZIE 2/5/2019
Way to go! Congratulations, you are an inspiration to us all trying our best! Report
PELESJEWEL 2/5/2019
Wonderful transformation! Report
NETTY129 2/5/2019
Congratulations on all of your accomplishments!!!! What a great, inspiring story!
Report
THEODORE1958 2/5/2019
Amazing story! Just what I needed to continue on my journey! Thanks for sharing. Report
AZMOMXTWO 2/5/2019
thank you Report
AQUAGIRL08 2/5/2019
Lori is very inspiring! Thank you for sharing your journey with us! Report
CECELW 2/5/2019
WOW! What a great example of what good health looks like. It's not always easy to achieve, but it always worth it Report
CECTARR 2/5/2019
Thanks Report
GETULLY 2/5/2019
Wow! Amazing !! Report
ARCHIMEDESII 2/5/2019
WTG, Lori ! that's awesome ! Report