I was diagnosed with DCIS breast cancer, pre-invasive but all ducts involved. The best decision was a double mastectomy. The difficult diagnostic procedures and the final surgery left me weak, unbalanced and uncoordinated.
Once I was released to exercise, Bonnie put me through the strong woman program and then into circuit training. She monitored my exercise, recommending and adjusting activities to assure the best results. I was amazed at the RESULTS! My coordination and balance returned and I am stronger now then pre-surgery. Bonnie is a wonderful fitness trainer. I recommend her highly to anyone!
Margaret
“…..I certainly got lots of exercise on my Egypt trip and could NEVER have made it through if I had not done so much core work with you in your Boot Camp–lots of climbing up and down in the squat position.”
Gwendolyn – Anchorage
Your boot camps in December and January did wonders for me. I really had fun and found that I was stronger and had more endurance after the regular exercise challenges you provided at each session. I am now able to sustain a fast walking pace of over 4 miles per hour, whereas before the boot camps, I was at about 3.5 miles per hour. I am trying to stay on a regular schedule of walking to train for a half-marathon in June and your boot camps gave me the initial energy I needed to keep stepping up the pace this past month.
Jane — February 2008
I attended three months of Bonnie’s boot camp. I was amazed at the results in only three months in my strength, flexibility, and overall toning. It set me on a track of renewed fitness which I hope to incorporate into my daily schedule. Thank you, Bonnie.
Dottye – Soldotna, Alaska
I felt I needed some work to strengthen my inner core so turned to Bonnie (whom I’ve known 20 years) to see what we could do. Thanks to her careful guidance she has helped my overall well-being (a little laughter along the way never hurt!). I can now walk a straight line, do ankle circles and lift my buttocks off the floor with my feet on top of the ball and many more things that were hard for me at first.
Thanks Bonnie for being always there, cheerful and willing to help & listen!
Sincerely,
Marion
The Great Wall of China
When I first started working with Bobbie it was primarily to increase my health and well being and get rid of extra pounds. I mean I knew about gaining 20 pounds for moving to Alaska, and I knew about the 20 pound weight gain after quitting smoking but NO ONE told me about the 20 pounds for menopause! So here I am at 63 and 60 pounds overweight. I needed to do something and Bfit & Well is it.
Then my partner and I decided to visit China this spring. It was a “bucket list” trip for both of us – number one on the list and the trip of a lifetime. My partner is an avid bicyclist who thinks nothing of biking 100 miles and I can barely do 8 – 4 out and 4 back! But the Great Wall?
We used a Chinese Tour Company. China Highlights who offered us a great deal. They offer one hour, two hour and five hour hikes on the Wall. Of course we wanted to see the real wall so we opted for the five hour hike. I’d done the Chilkoot Trail and it was tough but the Great Wall looked even more challenging in the video the tour company produced (http://www.chinahighlights.com/community/video/the-great-wall-hiking.asp)
It was hot in China, very hot and very humid for us poor Alaskans! I felt confident as I started out, I would just go at my own pace and I’d be fine. We walked past 30 watch towers, up and down over an ancient wall that had been repaired in some places and not in others. When my knees started to protest, I sat down and said to myself: “Thank You , Bonnie Murphy” I can do this.
When my thighs started to protest I laughed and said to myself – “Bonnie, I didn’t squeeze the ball enough” but I can do this. I plodded on through some of the most beautiful countryside I have ever seen. On one side was China and on the other Mongolia.
It took me seven hours to do the five hour hike but I MADE IT! Thank you , Bonnie Murphy!
Angie Slingluff
“I’ve lost weight, but more importantly, inches. I am a lot stronger. In fact I went on a kayaking trip with 3 other people, 2 of which were guys, and I was able to drag, lift, and maneuver my boat much easier than any of my companions. I was very impressed and so were they!
My balance is so much better than it was before I got to bfit and I have gobs more energy!”
To whom it may concern:
I have known Bonnie Murphy for more than seven years and was already familiar with her remarkable work as Fitness Manager at the Anchorage Senior Activity Center. I had taken a couple of her classes which benefited me greatly, but always considered myself “too busy” to sign up for more. Besides, even though I was considerably overweight, my blood pressure and cholesterol were good and so was my bone density.
Then I began to experience pain while walking, and eventually even when standing or sitting. I thought, and so did my doctor, that it was caused by low-back problems. It was recommended that I walk and exercise more, but soon every step was agony. Over-the-counter pain killers did next to nothing, and chiropractic adjustments often seemed to make the pain worse.
After enduring the increasing pain for several years, I finally went to a pain clinic, where a complete set of X-rays showed that my left hip joint had completely deteriorated, even though the right hip was near perfect. I was immediately referred to a doctor who specializes in hip replacement surgery (Dr. Peter Schaab), and surgery was scheduled. I had my surgery as quickly as it could be arranged, in December of 2006, and was on my feet immediately and almost completely pain free.
As an archetypical Aries and “Type A” personality, however, I was impatient with my progress in therapy even though my flexibility and strength were assessed as more than satisfactory by Dr. Schaab. I wanted to lose weight that I had gained while totally sedentary because of the hip pain, and to “get moving”. When I heard that Bonnie had opened her own studio, I decided to see if she would help me.
Bonnie set up a complete program individualized “just for me”. She took it slowly, concentrating on my balance and, very slowly, increasing the strength in all parts of my body, not just my hip/thigh area. She had stocked her studio with well-designed machines targeting almost any part of one’s anatomy, and instructed me in their proper use. She reviewed the information I had on hip surgery recovery and made sure I inquired of my doctor before doing anything questionable in the form of exercise. Although I had discovered an ankle problem which has not responded to strengthening exercises, all other areas of my body began to respond to Bonnie’s individual attention. Soon my left leg strength was approaching that of my right, and I was becoming conditioned over all.
When I planned a trip Outside to see family and friends, my emphasis changed from conditioning to weight loss (the fact that I was going to meet up with an old boyfriend had more than a little to do with my dedication!). Bonnie began to add aerobics to my strength training. I “hate” aerobics, but Bonnie varied the routines enough that it became “almost” fun – at least bearable! I lost 12 pounds in about two months which I considered unremarkable – until I got out the tape measure! I had lost almost eight inches off my waist, four off my bust, three off my abdomen, three off the hips and almost two off each thigh. After all, as Bonnie reminded me, muscle weighs more than fat!
Now I walk normally, can go down stairs without support, and am making great progress going upstairs as well, though I still need a handrail. My balance and strength have improved exponentially. I have more energy and enthusiasm (yes, even for aerobics!) and people tell me I “glow”. I’m not done yet, and I plan to continue with Bonnie as long as possible. After all, the “old boyfriend” has mentioned marriage!
- Janaan
Starting the Transformation Project on 9/9/09 until 1/2/10 I gained 18 pounds.
I exercised consistently and aggressively.
I was on no food plan to help reduce the fat while building muscle (holiday foods accounted for most of the weight gain).
1/2/10 – I re-focused and started pH Miracle Weight Loss program along with 3-5 days of exercise a week.
1/19/10 – Let go of 8 pounds
3/15/10 – Let go of 8 more pounds
My ah-ha confirmation is exercise without fueling my body with the right food will not produce weight loss. This has been a frustration cycle of my whole life.
Healthy weight maintenance is only one of my challenges. I have endured the complications of peripheral neuropathy in both feet for over 15 years. I have not want to resort to medication for the swelling in my ankles and continued stiffening of my feet. After 6 months in the Transformation Project I HAVE ANKLES! The swelling is gone and the fascia in my feet has thinned and is more pliable. My feet hurt less as do my legs in general. (The first time I did a kick back, my quadriceps were so tight I felt physically ill from the effort!)
Stress has overtaken me to the detriment of my health. I have found strength and aerobic exercise, lead by a dedicated and knowledgeable professional trainer, mind stretching for me and then body strengthening. I was so convinced I could not do some physical activities; I had stopped trying. It took the encouragement and guidance of Bonnie and the energy of the other women in our group to help me see I can achieve what I thought was lost.
My posture and self confidence have also improved as my core muscles strengthened and self care took a high priority in my life. I am so inspired by women in their 70′s and 80′s who have decided to challenge the norm and seek a higher quality of life for themselves. I have gained courage and determination from these ladies.
Bonnie your dedication to the health of 45-80 year old women is long over due in the exercise world. You have created a totally accepting atmosphere and have the knowledge required to adapt exercises to our abilities at the time. You believe we can achieve the healthier lives we all want now, whatever our age. Thank you for being in my corner; I cannot express my appreciation in words.
Kathleen
Bonnie Murphy is my transformation coach. She is so gentle, and such an inspiration. I’ve been working with her 3 times a week for about 3 weeks, and my knees no longer hurt, I can walk a few upstairs comfortably, and today I found that I can cross my legs—for the first time in at least 20 years!
Treat yourself to a little more energy and an extra dab of self-esteem. Let’s feel good together.
Valerie – Anchorage, Alaska
I used to only train in the gym. I would try and incorporate free weights into my program, but for the most part, I used the machines. Since learning the bfit way of training, I’ve learned that exercise does not need to be done in a gym, or with expensive equipment – AND, I got way better results! With a lot of cardio training mixed into my strength program, I was able to lose close to 40 lbs from my heaviest. I feel light on my feet, and enjoy showing others the great exercises that helped me to gain my success!
Marisa – Anchorage, Alaska
It was the end of December when a close friend asked me if I was interested in going to an exercise class with her, 3 times a week for 6 weeks. My son had been in Iraq for 6 months, it had been a long winter and I was biting at the bit to find some sort of positive action. As I have MS and walk with a cane and live with noticeable weakness on my left side, my choices of exercise was limited. But, I said sure.
Bonnie met us with a positive reinforcement I have never encountered anywhere. We worked on developing our core strength mainly with the use of the balance ball. I found myself sitting on this ball going through exercises and almost without realizing it, could do things I could not do before. When I first started I could not walk toe to toe without losing my balance, now I can. My cane has become a thing of the past. I can take a shower and wash my hair without becoming dizzy. This was all a direct result of learning how to control my core muscles and strengthen them. As an added bonus, I went from a size 10 jeans to a size 8.
At the end of the classes, Bonnie shared with me her concerns for my future. She emphasized that exercise was essential for a person with MS and asked me to continue with her at my own speed in a sort of boot camp environment. I have been doing this for several weeks and I look forward to each class. I continue to strengthen muscles, all over, but especially my left side, and I feel wonderful. When I visited my doctor last month she was amazed at the progress I had made. I can do 2 miles on the treadmill at 3.5 miles and hour and a year ago that would never have happened.
Bonnie has given me the inspiration to improve myself and not think of MS and my disabilities, they are gone. I may be challenged in some ways, but with this positive attitude, I only see a brighter future. I now have to remind myself of my MS. Even at class when I “push on,” Bonnie or one of my workout people will nudge me and say slow down, cool down, and then start again.
The added bonus is working in a place for mature women. We can relate to each other, and not feel intimidated by young, skinny girls who have no idea how challenging it is at our age to maintain a workout program. We support each other and feel each others pains as well as successes.
This truly is a positive experience and I would recommend this to any one with MS to talk to Bonnie and see if she can help them too. I am truly glad I met her and hope to continue working with her for many months to come.
Susan