The Critical 4th Week

I need to talk to you about something important. You may not have realized this but the most critical drop out point for most people on a new fitness and diet program is right around 4 weeks….if you’ve been consistent on your plan you are feeling good, when you look in the mirror you can see some differences; maybe your tummy sticks out less, that roll on your back is smaller, you just look tighter.
Around this time you will also notice that your current clothes fit better. You don’t have to hike your skirt up so high on your waist to get it to zip, your pants aren’t suffocating you, everything just lays a little smoother.
In fact you are feeling so good about yourself that one of two things happens: [Read more…]

Why Aren’t You Motivated?


A good dose of motivation can change your life almost overnight.

The best part of my job is seeing my female clients achieve amazing results. Whether they drop a
few sizes, lose the baby weight, get off their blood pressure meds, or shrink their waist the excitement is always contagious.

There really isn’t a clear way to describe the euphoria that settles in once you’ve realized your
fitness goal. You have to experience it.

Though each successful client is unique with different goals one element unites them.

They are all highly motivated.

You see, I am in a unique position. I know how to get you (or anyone else who starts with my Booty Bootcamp) into great shape. I can coach you through a 50 pound weight loss. I can guide you to a healthier body. I can even train you into a toned athlete.

But there is one catch.

You’ll need to be motivated.

See, saying that you want to get into great shape isn’t enough. You need motivation-and that’s just half of the equation. The other part (and the most important) is ACTION.

Nothing happens until you take action.

You can want it, think about it, mull it over, ponder it, plan it, and then re-plan it. But nothing happens until you take action.

While I may not know your story-it’s probably safe to assume that you are dissatisfied with your body and know that you can improve your fitness level. You want to look better, to have more energy, to experience fewer aches and pains, and to enjoy sweet satisfaction as you achieve your goals once and for all.

I know that all of my successful clients were once in your shoes. They wanted to change their bodies. They felt urgency. And then they did what most fail to do. They took action and contacted me.

But there is more to it than that. They then committed to a program, put in the exercise,stuck to their diet and met their goals. There’s nothing more gratifying than getting back into those skinny jeans that now sit in the back of your closet.

Those that take massive action get massive rewards. And those that simply talk about losing weight will continue to put weight on, pound after pound. I hate to put that way, but it’s the truth.

So what do you want?

To drop 20 pounds

To feel younger

To look better in your birthday suit

How bad do you want it? How much motivation do you have? Enough to take MASSIVE ACTION?

The rewards are great IF you do.

I am always here to help

Sarai Jones

71 Year Old Trainer A True Inspiration


When I read this I knew I had to share it.

Take 3 minutes out of your busy schedule and read this story.

I wouldn’t be surprised if you dropped what you are doing right now and put in a hard workout!

It’s that inspiring.

If you are just a amazed at this woman as I am, please leave a comment at the end of this post.

Stay Motivated!

Sarai Jones

P.S. I want to look like this when I’m 71 🙂

71, is inspiration to clients

By Ericka Blount Danois

In the corner of the gym, Ernestine
Shepherd is quietly training a petite client, Cynthia Evans, who weighs 110
pounds and is 4 foot 11 inches tall. They are working on their rear delts,
lifting 5-pound weights and stretching their arms into a "T" before they move on
to the 30-poundweights.

It would all seem pretty dreary — the rain, the routine of weightlifting — if it weren’t for the fact that Shepherd, at age 71, is so dazzling to watch. Wearing red sweat pants, a red-and-white sports bra and
a baseball cap that reads, "Determined, dedicated, disciplined to be fit," she is a unique figure in the world of fitness.

Shepherd’s attitude lends credence to the adage "age ain’t nothing but a number." Five days a week, she trains women of all ages — three days at Energy gym and two days at her church,Union Memorial United Methodist Church , 2500 Harlem Ave. , where she has a class of 25.


Age: 71
Profession: Certified personal trainer and retired school secretary at City Springs School in South Baltimore .
Training grub: She drinks 16 ounces of water and eats a light snack that includes a bagel with peanut butter or two hard-boiled eggs before starting her workout.

On the run: SusanG. Komen Breast Cancer, Turkey Trot, Women’s Classic in
Baltimore, Resolution Run at Patterson Park, Race for the Kids, the Dreaded
Druid Hills at Druid Hill Park, Baltimore Marathon.

Other acclaim: Has appeared in Essence (1991 and 2003); The Baltimore Times (2002); and the book Self Seduction, Ultimate Path to Inner and Outer Beauty (2003); has appeared on
The View (2001); in a Carmax commercial (2004); and in the Miss America Senior Pageant (2004). She models for Nova Models in Baltimore .

Status: Married to Collin Shepherd, 77, for 52 years. They have a son and a grandson.

What her husband says: "She is a very determined person and she
is not only in this for herself, she is interested in helping other people,
including myself," he says. "We exercise at home. She is an inspiration tome;
sometimes I get lazy, but she gets on me. I learned you are never too old to

"I usually start off with about 15 minutes of cardio, running in place, then we do floor exercises working on the abs, legs, upper and lower obliques, and then we proceed with the weights," she says about her training sessions that last about an hour. Wendy Barry, 38, started training with Shepherd six months ago. After her weight went up to 241 pounds, she started working with a nutritionist and lost 50 pounds.

When she started working with Shepherd, she lost another 20 pounds and traded her size 22 dress for a size 8. Some days she walks 10 miles with Shepherd before she goes to work at the Department of Social Services in Baltimore .

With 10 percent body fat, Shepherd is 5-foot-5 and about 130 pounds of inspiration to her clients, many of whom she includes in her routine of walking or running, which begins at 4 a.m. at Druid Hill Park.

Sharron Woods, 60, and her mother, 85-year-old Eva Miller, attend Shepherd’s Saturday class at the church. Both are former body builders who have successfully competed in weightlifting competitions.

When Miller was 70, at 5 feet 3 inches tall and 150 pounds, she could bench press 175 pounds. So she
and her daughter were skeptical when they began Shepherd’s first class and were instructed to run in place.

"I looked at my mother and said, ‘This is not going to get it; we are used to vigorous exercise,’ " Woods says. "Well, then she pulled out some exercises I had never seen. Before we left, I was begging
for more."

Some of the exercises, Woods recalls, included trunk twists while holding a pole– right, and then left, before going down and doing squats still holding the pole.

Still, Woods wasn’t convinced. When Shepherd asked her to run with her in the morning, her first thought was, "She’s 70, I can keep up with her." "That woman was a road runner!" remembers Woods. "I am
really energized working out with her."

Her mother was equally humbled:
"She didn’t go easy on me because of my age," says Miller, who works part time as a teacher’s aide in the Baltimore school system. "She works me just like she works everybody else."

Indeed, she even works hard enough that her former trainer, Raymond Day, can’t keep up with her.

Though he runs with her some mornings, he is reluctant to take her up on offers to participate in the
marathons she runs in. In addition to her regular workout routine and training others, Shepherd has participated in numerous 5K and 10K races and marathons.

But Shepherd hasn’t always had a focus on fitness in her life. In fact, in her younger days she was a "prissy" girl, with little athletic interests.

It wasn’t until she turned 56 that she began to exercise with the aid of her sister.

They were both spurred on to join a gym after shopping for bathing suits and not liking what they saw in the mirror.

Day trained them both at a gym on U.S. 40 and remembers that Shepherd was in good shape, but had a lot of body fat and didn’t know how to lift weights. Her sister, a year older, acclimated her body quickly to the routines.

Then one day in 1992, her sister came into the gym complaining of a ringing in her ears. "A few days
later, she passed away," remembers Day. "She had a brain aneurysm that burst in her head. They were really close, they did everything together." "When she died, I said I didn’t want to do anything," says Shepherd, a retired Baltimore schools secretary. "A friend of mine said, ‘You know your sister wouldn’t want you to do
that.’ "

Day says that when she decided to come back to the gym, she came back with a new vigor and dedication. Before long, people would compliment her on how she looked. "She was the most dedicated person I have ever trained," says Day, who worked with her for 15 years.

Nowadays, she works with nutritionist Todd Swinney. She keeps busy by modeling in magazines and
commercials and recently participated in the Senior Miss America pageant in Baltimore .

But mostly she inspires others.

"She is a people person," says Woods. "She is constantly asking, ‘How do you feel about this? Are you feeling OK?’ Most people just follow a routine and they don’t pay attention to how you feel. With Ernestine, every day is different.

"So that means, it not only keeps you thinking, it keeps your body thinking and challenges your
body," she says. Miller agrees.

"She is amazing," she says. "I don’t think I’ll ever look like that, but I am working on it!"