I know there’s a lot of intrigue around what happens to our peeps after the show. Do they maintain their weight afterwards? What kind of obstacles do they face at home and how do they overcome them? How does it affect their home life? I love catching up with our contestants, hearing all about their journey, and learning which strategies for success are working for them in their normal day-to-day lives. I get especially excited when I talk to our peeps like Bob Brenner and learn that they are taking everything they learned on the show – triumphs and challenges – and using them to propel themselves into new and exciting ventures! Following up with them and sharing where they are now is one of the best ways to demonstrate the importance of preparing and planning for success. It sure as heck isn’t as easy when someone isn’t right there helping you each step of the way!
You are most likely familiar with the phrase “when you fail to plan, you plan to fail.” AMEN to that! Just like building a solid home requires a blueprint, the transformation and weight loss journey requires one as well…IF you want to succeed (wink wink;). You MUST have a plan for what you’re going to do when you make a mistake (because that WILL happen to you). You must to have a plan when you go to a party (because there WILL be temptations). You must have a plan around what to do when you feel like you are all alone in the weight loss journey (because you WILL feel this way). By coming up with a plan, you prepare yourself with an automatic response for nearly every situation you’ll encounter, and you’ll be that much more prepared to go out there and be great…not just good.
This is just one of the things that makes Bob so darn amazing in my eyes. He isn’t just kicking back and settling with the lbs he lost on the show. No. He’s out there writing books, teaching people, and forming amazing partnerships to leave this world in better shape (no pun intended) than he found it! He is choosing to surround himself with people, activities, and even work that all promote and encourage his newly transformed lifestyle. Way to be strategic, Bob!
I knew you would all want to know more about what Bob has been up to since the show (everyone does!), so we went ahead and set him up with some questions to fill us in. I’m so excited for you all to read more about his lifestyle now, and what he’s been doing since wowing the world on season 3 of Extreme Weight Loss.
Heidi: How would you describe yourself prior to your year of transformation with me and Chris?
Bob: I would describe “Bob Brenner” as a guy that loved his wife, children, family and friends. I loved my job as a detective and had a passion for football, both as a fan and a coach. However, I was a guy that didn’t like what I saw in the mirror. I was embarrassed by my physical appearance. I felt like I was letting down everyone and couldn’t effectively perform my job or coach football. I lost my passion to truly live life. I spent a lot of time on the couch in my living room.
H: What milestones are significant to you?
B: Clearly, each and every phase was significant. To see the total weight loss each phase was so important to me because I was able to see the tangible results of my hard work and dedication. Secondly, swimming 1.5 miles across a local lake with Chris and my friend Ryan who is an Iraq war veteran was huge! In 2003, Ryan was serving in the Iraq war and a mortar landed 8 feet from him and exploded. Ryan lived and is one of the most honorable men I have ever met. Through our lake swim, we were able to raise over $7,000 for the Wounded Warrior Project. Thirdly, I was able to take a vacation with my wife Kelly to celebrate our 20th wedding anniversary. We had an incredible time! In addition, I biked stage 20 of the Tour De France with Chris and was able to see some amazing sights. I am also so proud of my wife Kelly, as she donated a kidney to her sister Heather and gave her the gift of life. Heather’s quality of life had deteriorated and Kelly saved her life. My wife rocks! Finally, I was so proud how I did it right all year. I maintained my personal integrity!
H: Did you gain any weight after the finale?
B: The answer is “absolutely!” I really pushed to lose the most weight possible and ultimately finished my year of transformation at 195 pounds. I knew this was NOT a sustainable weight, but wanted to finish the race knowing I gave it my all. Chris has discussed the weight gain that we all go through. My body had quite the adjustment period. Within in weeks after my finale, I weighed between 220 and 225 pounds. My body was adjusting to the increased calorie intake and lowering my time commitment as it related to exercise. I went from 3 hours a day, 7 days a week, to 45-50 minutes a day, 5 days a week (weekends were optional and still are). So, today I keep my weight between 220-230 pounds. My body fat % was measured in January, 2013, and it was 11.9%. In September, 2013, my body fat was 10.5%. So, I have actually gotten leaner!
H: Amazing!!! Thanks for sharing that. What are are your current goals in terms of health and lifestyle?
B: After filming was completed, I participated in 3 sprint triathlons with my younger brother Bruce, so my lifestyle is to continue to do the things that contributed to my success. I work out with my wife Kelly 5 days a week where we combine cardio/strength training. We also eat clean, meaning no processed foods, veggies, lean protein, healthy carbohydrates, and fat. In addition, I continue to bike, hike, and swim. Finally, in an effort to give back and provide accountability, I started a company called I-Coach Transformation. I have been given a platform to share my story with churches, civic groups, and corporations.
I have written a book, Live an Extreme Life: Losing the weight and gaining my purpose, and it is already pre-selling on Amazon and Barnes and Noble. The book was inspired by the concepts taught to me by Chris and Heidi: “Commitment, Love, Integrity, and Faith” or CLIF. Those 4 words truly describe my journey.
H: This is a question everyone wants to know. How much do you exercise each day, and what are your favorite healthy foods?
B: As I indicated above, I work out 5 days a week, 45-50 minutes a day. My favorite healthy foods: Protein: chicken, lean red meat, turkey and lean pork. Carbs: brown rice, most veggies, and I LOVE fruit! My favs for natural fats are natural peanut butter, almonds, avocados, and olive oil.
I am also excited about my newest business opportunity. I have partnered with VEMMA and want to bring their healthy weight management products to the masses. Most importantly, I have teamed up with my mentor and friends, Chris and Heidi. I’m so blessed! Chris always told me to dream big! Well my friend, I am dreaming big and so thankful for the love and friendship I receive from the two of you! I truly feel like family, thank you!
I love this guy like family and am so blessed to have him as a member of the Powell Pack! I’m happy Bob let us put him in the spotlight once again to share some of his exciting ventures with you guys. This could be you! YOU could be writing your own success story and/or book right now. Time to ask yourself: what can you do today to get yourself one step (or even one inch) closer to your dreams?