"I have been exercising since I was in high school. I was getting discouraged with aerobics alone and decided to try lifting weights - I've been hooked ever since. I did several bodybuilding competitions in my mid 20's, but I practically starved myself and was working out over 3 hours a day. I then got married and had two boys (now 5 and 4). I lifted weights throughout both pregnancies and didn't gain any extra weight (fat).

Chad at GHF has been wonderful and very prompt in answering all my questions. I remember one time I had e-mailed a question to Chad and it took a little longer than usual for the response (still within 24 hours though), which was, 'Sorry I took so long to get back to you but my wife is about to have a baby!' He had taken his laptop to the hospital with him!! Now THAT'S dedication!

With GHF's expert's personal guidance I started to keep track of my eating. I was eating too many carbs and not enough protein. I worked out at the gym four days a week when my kids were in preschool. My husband made me an exercise room in our house that I could use on days when I didn't get to the gym and Chad helped modify my program for it.

The biggest difference in my workouts was that GHF showed me how important it is to vary not only the exercises, but how you do them. I started doing the elliptical trainer, the spinning bike, and jumping rope and I would vary the intensity. I changed all my weight exercises and would do "heavy" and "light" days and sometimes do slow reps or fast reps.

On average, I have gone up at least 15 pounds on the smaller muscle groups and over 100 more on the larger. For example, I started out doing 10-pound bicep dumbell curls and now I'm up to 25 pounds! I could barely do 10 pushups and now I can do well over 40 with my feet elevated on a bench. I had NEVER been able to do ONE chinup (a lifelong goal of mine) and I can now do 5 with good form. My max bench went up 15 pounds and max leg press went up 120 pounds!! Even though I had been lifting for years, I hadn't really gotten any stronger until I really challenged myself with GHF's excellent program!

And I loved the online books offered by GHF. My favorite is "Secrets to Peak Performance Fitness." It was incredibly motivating! And everything made so much sense. I started the GHF program weighing 118 with 19% bodyfat so I wasn't really trying to lose a lot of weight. I am now 114 with 15.5% bodyfat! I am having a blast buying summer clothes in size 4! Even though I lost 4 pounds (actually a lot more fat, but I added muscle weight), I am much stronger now. Thanks so much for everything, GHF!"

Ruth Berman doodleranch@charter.net