Congrats to Saul "Mr. Biceps" on his fitness transformation

Saul "Mr. Biceps", age 40 5'9''
Before: 161 lbs. at 22% bodyfat
After: 166 lbs. at 13% bodyfat
​Tell me about the layoff you had prior to getting back into exercise and how it affected your psyche and your physique.  ​

Prior to meeting Keith, I had been living in Minneapolis where I was working with a trainer 3-4 times a week. He was helping me rehabilitate and strengthen from orthoscopic knee surgery. Once I moved back to San Diego, I attempted to maintain my workouts on my own. Around this same time, I unfortunately had to scope my other knee due to a torn miniscus. After surgery, it was very difficult to get back into my workouts for fear of my limitations with both knees now being scoped. During this period I was between jobs and only working part-time. The uncertainty of paying my bills and finding full-time work that I enjoyed, added tremendous stress and anxiety. The transition of starting a career all over again made for a debilitating stress where I felt paralyzed and unmotivated to use my body and strength train. I stopped working out altogether for a week, then a month, then a whole year went by! 

Tell me about the layoff you had prior to getting back into exercise and how it affected your psyche and your physique.  
Prior to meeting Keith, I had been living in Minneapolis where I was working with a trainer 3-4 times a week. He was helping me rehabilitate and strengthen from orthoscopic knee surgery. Once I moved back to San Diego, I attempted to maintain my workouts on my own. Around this same time, I unfortunately had to scope my other knee due to a torn miniscus. After surgery, it was very difficult to get back into my workouts for fear of my limitations with both knees now being scoped. During this period I was between jobs and only working part-time. The uncertainty of paying my bills and finding full-time work that I enjoyed, added tremendous stress and anxiety. The transition of starting a career all over again made for a debilitating stress where I felt paralyzed and unmotivated to use my body and strength train. I stopped working out altogether for a week, then a month, then a whole year went by! 

What was it that sent you over the edge and caused you to "take action" and actually start working out.
In my one year layoff, I added the wrong kind of weight by leading a sedentary life and I became "skinny fat!" I had no muscle definition and held excess weight in my belly, love-handles and back. However, looking in the mirror didn't spark my desire to return to exercise, it only made me buy bigger, loose fitting clothes. I mastered what I call the "shirt pull" where one tugs at the shirt away from the body when you see it hugging all the surface fat especially around the belly. It wasn't long before I felt my body's limitations due to my weakening legs. I felt chronic fatigue and pain after just a few hours on my feet at work. This was ridiculous for someone at the age of 37. At the end of each day, I would have a ritual of knee rubs and Advil to ease the excruciatingly sharp pain I felt up and down my legs. It was this pain that was the spark that led me back to exercise and strength training.

What ultimately made you decide to seek out guidance from a professional.
Interestingly enough, I didn't go into it looking for anyone's assistance as I had previously done in Minneapolis. I was going to attempt to recall as much of my prior training as I could to reduce my fat that accumulated around my stomach after a year off from exercise. I started walking and doing a few body weight exercises on my own to test my strength and stamina. As I suspected, it was bad. I started working out with a friend again, taking long walks and more body weight exercises and added resistance bands. Once I started to increase my determination and dedication I got a gym membership. It didn't hurt that it was the end of January and the holidays only added girth to my middle. In crossing paths with Keith, he delivered a very methodical line of questioning and I quickly realized he was interested in the back story. He wanted to know why I chose to exercise now and what I wanted to accomplish. What really got my attention was when he asked when I felt I was at the top of my game and what circumstances led me to that point in my life. It made me think back to a prior success instead of promising me a quick and easy fix. He really established a fitness baseline and determined my current goals. 

What goals and expectations did you have for yourself prior to getting started?
My primary goals were to eliminate my leg pain by strengthening them and to look better in my clothes.

Think back to your first workout. What was going through your head after the training experience? 
I was anxious to start working out to see what Keith would throw at me! My initial thought about Keith was that he seemed very casual and not as frenetic as other professionals. I quickly learned that he was gauging my stamina, movements, and technique. He wasn't after a fast burnout, but he wanted to exhaust every muscle every time. He said we were working on a "mind to body connection." With this connection I'd be able to gauge whether a set was 15 reps or 20 reps regardless of the initial "goal of 15!" I believe much of my gains came from Keith always seeing my potential even when I couldn't. 

What did you like about the workouts and what were some things you didn’t care for?
The workouts were were definitely taxing and I came close to "falling out" a few times. I didn't eat enough to take me thru the duration and intensity of a couple leg workouts and I felt the effects. What I enjoyed about the workouts, was the honesty & clarity Keith would provide in addressing what was a strength and a weakness.  He always checked in with me and summarized the things I needed to take away.

Throughout your journey, what did you use to keep the fire burning and what kept you from throwing in the towel as so many people seem to do when results slow or life gets in the way?
What kept me coming back time after time was knowing that Keith was my biggest advocate in me reaching my goals. The process was never easy and most of the time difficulties arose from me not eating enough, being sleep deprived, and the stress of my everyday life getting in the way.  What is unique about Keith, is that even though I would bring my personal obstacles, he never stopped flexing with me to maximize every workout.  He was aware and always assessing my capabilities even when I thought there was no way I could do it.  I constantly told him that 75% of my workouts would not have happened without his guidance. 

Did you ever think it would be possible to ultimately add 18lbs. of lean muscle & drop 13lbs. of fat?
My success came from the cumulative effect of Keith's ability to be flexible and my trust in his guidance.  Besides the stress reduction that came with sticking it out thru any kind of workout, I actually reached goals that one just sets.  In the beginning, I wasn’t sure if they were attainable.  I wanted to add 15lbs of muscle, which I thought was a pipe dream. Having always been skinny or skinny-fat, even worse, adding muscle didn't seem possible.  Not only did we add 15lbs. of lean mass, we surpassed it.  It was more than mere faith in Keith, but a trust in his approach about food, life balance, intensity and determination. 

Moving forward, what expectations do you have for yourself with regards to your fitness level and fitness goals?
I haven been flying solo for about 2 months now as I have relocated to Miami.  I would love to report that the transition has been a smooth one, but much like my last return to San Diego 5 years ago, it has been very challenging. I know the process much better now thanks to Keith and will continue with my fitness goals with his support and guidance. 

Last, what advice do you have for someone who is returning to exercise after an extended layoff & really wants to change their way of living into a much healthier lifestyle?
I would tell the person to be honest with themselves in determining why they are re-injecting exercise into their life.  If the reason is solely for vanity, then their journey is only going to go so far.  There need to be other underlying motivators such as stress reduction, improving overall health for graceful aging, and alleviating aches and pains.  As Peter Cummings, my friend & great talk therapist made clear to me, “every person beyond the age of 40 must have some kind of anti-aging program in place and there is no better place to start than with exercise.”