Is sitting the new smoking?

 How does sitting impact our bodies?

I had a client ask me if they only have 5 mins off and on in their day, is it better to get up and move OR should they try to exercise in longer time frames?

The simple answer is that they should get up and move in any time increments they may have! Research is continuing to show that long periods with lack of movement can be as detrimental to our health as smoking!

Three tips to get in more movement throughout the day – even if you are going to formally exercise that day:

Take the Long Way

Walk the longest route you possible can to your destination: the office kitchen, the bathroom, use the stairs instead of the elevator, park farther away from the door

Stand Rather Than Sit

While it would be great to have a work station where you can work standing up it may not be practical but maybe ways around that would be to have walking meetings, do conference calls standing or set your timer to get up and move at the top of the hour. Some activity trackers will alert us to get moving so even if you stand up where you are and move side to side is better than not moving!

Why Make This a Priority?

Lastly- make it a priority because we are meant to move and the less we do the more prone we will be to injuries from simple activities and the more we increase our risk for chronic diseases.

Anything you do that increases the need for oxygen in your body can help you add physical activity to your day. It may not seem like taking the stairs or parking far away would make a big difference, but adding little bouts of physical activity to your day can help you burn additional calories and improve your health.

Rob’s Run 5k Complete!

The journey continues! The Rob’s Big Losers have completed their 5k and the 12 Week kick start to their new lives ahead. The Greenville County YMCA mentor and coaches have invested in helping them gain a healthy lifestyle. Now they all continue on to a whole new way of thinking about exercise and nutrition. Join me in congratulating all of these amazing people who have persevered and achieved greatness in their lives.

Below are the timed results of the 5k Run and the overall results of the 12 Week journey.

I Can Do All Things Through Christ Who Gives Me Strength
Philippians 4:13

Caine Halter: Race time: Bib #:
Denise Belk 32:50:00 62
Lee Ann Brooks 47:04:00 63
Jason Day 33:53:00 2nd-M 65
Augustin Edmondson 42:44:00 66
Maribeth Nead 37:30:00 67
Lynn Rogers 53:50:00 68
Tammy Sanderford 41:07:00 69
Suzy Sullivan 53:35:00 70
Rob Clayborn 45:28:00 46
Jason Farr 56:34:00 47
Alexandrea Huntley 39:10:00 48
Krisina Satterfield 47:25:00 50
Tim Bryant 37:42:00 3rd-M 35
Lisa Dyer 46:21:00 36
Jennifer Farr 46:51:00 37
Shari Horeth 47:56:00 39
Patti Massullo 48:41:00 40
Melinda McBrayer 35:41:00 41
Mark Sloan 44:56:00 42
Kristina Durham 43:26:00 71
Keith Page 42:22:00 72
Ashlee Simpson 51:37:00 89
Regina Anderson 34:05:00 52
Kim Cooksey 67:25:00 53
Cheryl Eaton 30:53:00 1st-F 55
Amanda McCroskey 48:28:00 57
Becky Milford 40:09:00 58
Bill Reeves 30:50:00 1st-M 59
April Sorenson 46:02:00 61
Carole Albumoussa 45:39:00 76
James Anderson 36:19:00 77
Kathy Bradford 34:00:00 78
Cristie Herring 34:00:00 79
Elizabeth Jones 41:02:00 80
Rachel Joseph 31:42:00 2nd-F 81
Teresa Knepp 40:28:00 82
Cendy Simmons 43:18:00 83
Anna Neal 38:17:00 96
Melissa Roper 43:57:00 85
Jennifer Stuhl 32:45:00 3rd-F 86
Cayla Valdez 49:21:00 88

Congratulations to the over all winner at the YMCA and AT Home RBL’s and all the branch winners

Beginning Wt: Ending Wt: Lbs. Lost: %age: Branch:
Tim Bryant 336 264 72 21.43 Eastside
Jason Day 290 232.2 57.8 19.93 Caine Halter
Jason Farr 505 442 63 12.48 GIT
Teresa Knepp 195.8 171.6 24.2 12.36 At Home
Keith Page 197 178 19 9.64 Verdae
Bill Reeves 227 206 21 9.25 GHS

The end of the beginning…

What started twelve weeks ago came to an end this past Saturday! What an amazing ride it has been! I am humbled, honored and blessed to have had the opportunity to be one of Rob’s Big Losers. It has been a journey unlike any other for me, as far as my health is concerned. I have met some amazing people! I have thoroughly enjoyed following the journeys of my fellow RBLs… Gus Edmundson, Jason Day, Tim Bryant, Andrea Huntley, Krisina Satterfield, and Rob Clayborn to name a few. The interesting thing is that I first met Gus, Jason and Tim this past Saturday at the RBL 5K Race.  We had been following each other’s journeys through the blogs and although we had never met face to face, there was instant camaraderie. Even though we were “competitors”, we were also brothers and sisters who had journeyed together over the past 12 weeks. We each arrived at Saturday’s finale having achieved different goals and yet, we were all winners! I love what Rob Dempsey said as he was recognizing those who had the highest % of weight loss. He stated, “Remember, everybody here is a winner! This is not a competition, this is an accomplishment.” Great job to all who started and finished RBL2017! Whether you sprinted, ran, walked or hobbled across the finish line Saturday, you finished! You did it! For that you should be extremely proud!  Congrats to Tim Bryant for being the overall winner! You earned it!

As for me, I am thankful for the journey I have been on over the past twelve weeks, but I am even more thankful for the beautiful partner that I have had journey with me! Jennifer Farr, you are amazing! I am so proud to be your husband. You encouraged and supported me so faithfully through it all, while at the same time, you were hustling and working hard to complete your own journey to health! Way to go babe! I am so proud of how far you’ve come. I am looking forward to continuing our journey together!

Twelve weeks ago it was hard for me to get up and move because of my weight; I basically had no stamina at all! I would breath heavy with every step I took and I was very limited in what I could do.

Today, I am a new person! I can walk without getting winded. I don’t come home from work and collapse in the recliner! I have more energy! I’m sleeping better and I need a wardrobe! How’s that for a twelve week metamorphosis?! I still have a long way to go but I am over halfway to my first milestone of losing 100 pounds (only 37 more to go!) It’s not a matter of “if”, but “when”! That’s the beauty of this competition! If you commit to it and consistently do what the trainers and coaches tell you to do, you will see results, and you will have a change in attitude, heart and body!

I am so thankful for all who have joined with me on this journey.  Through it all I have felt God’s presence and the love & support from countless family and friends. For that I am eternally thankful! This is not the end for me, it is only the beginning!!!

“Look at the nations and watch – and be utterly amazed. For I am going to do something in your days that you would not believe, even if you were told.”Habakkuk 1:5


It’s been an amazing ride!

What an amazing time getting to see everyone at the 5K.  You all did an incredible job and you should feel proud of your weight loss. What an honor it was to have this amazing opportunity with everyone. I want to thank His Radio, Rob Dempsey and the Greenville County YMCA for providing this journey for us.  I also want to thank my trainer Misty Beacham and Tamika Pollard for your encouragement to keep pressing on.  To all my Eastside RBL family, let’s keep it going and finished what we started. I am still working towards my goal to lose 40 more pounds.  I just want to encourage each of you to keep going and let’s help each other.  This is not the end, it’s just the beginning of a new healthy life.  We must make a constant effort every day to keep using the tools we have learned during this 12-week challenge.  When I started twelve weeks ago, I had trouble breathing, I had trouble sleeping, I didn’t have any energy and all my clothes felt uncomfortable.  Since losing the weight I cannot tell you how much better I feel.  I am sore from workouts and I have trouble with my knee but it’s a good feeling to breathe better, to sleep better and to feel comfortable in my own skin. Let’s keep it going!GroupChange

Access All Twelve At Home Workouts


Here is your Rob’s Big Losers AT HOME  workouts. These workouts and weekly runs will help you gain your health back and prepare you for your first 5k.

Week One

Week Two

Week Three

Week Four

Week Five

Week Six

Week Seven

Week Eight

Week Nine

Week Ten

Week Eleven

Week Twelve  

Weekly Workouts Planned By YMCA of Greenville (SC)

Leslie Knox –  ACSM Certified Personal Trainer

Made possible in part by:


I can’t believe I did it!

Well, it’s almost the end. I can’t believe it’s been 12 weeks since I started this journey. Three things come to mind as I look back at the last 12 weeks: pain, frustration, and accomplishment. Pain: I remember the first day that I worked out. I barely made it a mile and was so out of breath, I thought I was going to pass out. The pain I felt the next day was horrible. I could barely make it out of bed. I have been through a lot of pain over the last 12 weeks. Frustration: This competition was not easy. It took a lot of time and effort to work out every day and that feeling you get when you thought you should have lost more weight for the effort you put in that week. There was also the frustration of injuries. Each week I pushed myself a little more. I had multiple issues with my feet, legs and worst of all my knee, which I am still dealing with. Accomplishment: I had a few goals when I started this competition, one was I was going to work out every single day, no exceptions and that I wanted to lose at least 50lbs. Finding time to work out every single day was rough but I did it, even when I went on vacation. I well surpassed my goal of 50Ibs. I honestly didn’t know if I could do it. When I started, I had so much doubt, heck every week that went by I doubted that I could make it another week. At times, even though I losing weight on a consistent basis, I wanted to quit because I didn’t think I could make it to the end. I can’t believe I make it and lost weight too. 

The person that started this competition is not the same person that is ending the competition. I’ll see you at the 5k this Saturday. I will be the one limping across the finish line. 

Week Twelve at HOME Workout

Do up to three rounds of these exercises in a row three times this week

  • 10 x Walk Down/Push-up/Batman/Walk Up/Squat
  • 10 x Lunge Matrix Front/Side/Rear (Each Leg)

Weekly Workouts Planned By YMCA of Greenville (SC)
Leslie Knox –  ACSM Certified Personal Trainer

Couch to 5k Run compete two times this week

  • 5 minute warm up
  • 30 minute jog with no walking
  • 5 min cool down

RBL 5k this Saturday!!

Made possible in part by:

Week Eleven at HOME Workout

Do up to four rounds of these exercises in a row three times this week

  • 10 x High Knees
  • 10 x Butt Kicks
  • 10 x Side to Side Hop
  • 10 x Jumping Jacks

Weekly Workouts Planned By YMCA of Greenville (SC)
Leslie Knox –  ACSM Certified Personal Trainer

Couch to 5k Run compete two times this week

  • 5 minute warm up
  • 28 minute jog with no walking
  • 5 min cool down

Meet on Saturday morning at 9:10am with Doug for your third walk/run of the week.

Made possible in part by:

Eating is important

My biggest problem throughout this whole competition has been eating enough food during the day. I drive a lot and never have time to eat and when I do, I never have good quick choice. The one question the trainers ask me almost every time they see me is, “did you eat? Most of the time I would say no. One night before a group workout, I was in the Y’s employees break room eating one of my trainer’s dinners because I didn’t eat. I have found an item that is quick, easy, and inexpensive. I go to QT every day and get me a breakfast bowl from their kitchen. It’s awesome, you can make it any way you want. I love that I have control of what I put in it. Plus, it gives me a great boost right before a work out.

Week Seven at HOME Workout

Do up to three rounds of these exercises in a row three times this week

  • 10 x Crunch/Crouch/Push-up/Stand
  • 15 x Reverse Crunch
  • 10 x Curtsy Squat on Each Leg
  • 10 x Squat Holds@:30

Weekly Workouts Planned By YMCA of Greenville (SC)

Leslie Knox –  ACSM Certified Personal Trainer

Couch to 5k Run compete two times this week

  • 5 minute warm up
  • 5 minute jog
  • 3 minute walk
  • 5 minute jog
  • 3 minute walk
  • 5 minute jog
  • 5 min cool down

Meet on Saturday morning at 9:10am with Doug for your third walk/run of the week.

Made possible in part by: