Congratulations Mike Gibbs, the CWSS Weight Loss Challenge "Biggest Loser"

Tell us a little about yourself.
I am a professor of Economics and Human Resources at the University of Chicago's Booth School of Business. In 1991, I hurt my back and had four surgeries, including fusion of the vertebrae. I also have foot problems that make it hard to do many exercises. Those combined to make it hard for me to control my weight.

How long have you been a client of CityWide? How did you find out about SuperSlow?
I have been doing SuperSlow at CWSS for about two years. My wife Kathryn does the workout as well, and we found out about SuperSlow from Jeff and Lisa Carter who are also clients at CWSS.

You participated in this past Weight Loss Challenge. What was the goal weight that you set for yourself?
My goal was 2lbs/week and ended up having a total loss of 21.2 pounds.

Was there a change in your circumference measurements after the Weight Loss Challenge?
Yes, I lost a couple of inches. I have to buy a new belt, and my pants are all loose.

What was the main thing you changed to accomplish your weight loss?
I had a 4-step approach. 1: SuperSlow. 2: Cut simple carbs (bread, rice, pasta, etc.). 3: track diet and exercise using www.myfitnesspal.com. 4: Minimum 30 minutes of light cardio (walking, elliptical) every day. I had done the 4th step since January 1st, but had not lost any weight by early February on cardio alone. The diet, tracking what I eat, and SS really reinforced the cardio. My SS trainer Andrew was very encouraging and positive, and pushed me effectively during workouts.

Are you continuing to lose weight? Did you see this as a lifestyle change?
Yes. I've lost another couple of pounds since the challenge ended. I am hoping to lose another 15-20 by the end of this year, and a bit more through next year.

What were the hardest challenges along the way? The easiest?
Making time every day for walking or other cardio, and changing my diet to less carbs. SuperSlow was fun (well, it felt good after the workout was over, for the next couple of days)!

How do you feel now?
I feel very good. It is wonderful to accomplish losing weight after so many years of failing to do so. SuperSlow feels great because I can feel my muscle strength, and also have better lung capacity. I am much more energetic. I walk faster. Sometimes I take a flight of stairs 2 steps at a time!

WHEN SHOULD I STRETCH?

Every morning my dog Otis rolls out of bed and straight into the deepest downward-dog his legs comfortably allow. After my SuperSlow certification training, I have to laugh, because one of the questions clients ask me most has a very simple answer.

Q: When should I stretch?

A: When your body tells you!

That's right...there is no sound research to support that stretching before or after workouts makes a difference in performance or health benefits. This is validated by SuperSlow experts and conventional fitness authorities including The American Council on Exercise (ACE). That's not to say it doesn't feel good to stretch...it does, and can help awaken the limbs after sleeping or soothe a tight muscle.

Dr. Ted Lambrinides, former Director of the MedEx Research Department advocates that people who sit at a desk for a long period of time should routinely stretch their hamstrings and low-back muscles to counteract tightness caused by this unnatural position. But, each of us has a limit where our muscles and the joints they serve are protected. Overstretching can result in weakening of tendons and ligaments making one more susceptible to injury, during daily activity or athletic pursuits.

What's more, Dr. Doug McGuff, a high-intensity strength training expert, highlights the confusion between stretching and flexibility in his book, Body by Science. "What you want is not increased flexibility so much as enhanced flexibility. This goal is achieved by an application of resistance at the safe extreme of a muscle's range of motion." A proven method to enhanced flexibility? You guessed it, strength training. Some of today's most common sports/fitness-related injuries - torn ACLs, MCLs, Rotator Cuffs - occur not because of inadequate flexibility but because of excessive flexibility paired with inadequate strength of supporting muscles. Dr. McGuff readily points out that while increased strength of muscles may diminish flexibility in some joints, it aids in protecting that joint from injury.

So, take a cue from Otis and stretch when your body needs it, to a comfortable point. A few more pointers that experts agree upon:

• Slow static stretches - no bouncing - are safest
• Hold stretches 10-30 seconds
• Do not overstretch to pain