Catherine Shanklin from Oklahoma City, once weighing 420lbs and wearing size 6XL pants, embarked on an inspiring weight loss journey. This article delves into her experiences, challenges, and the holistic approach she adopted to transform her life.
The Turning Point
Catherine was being treated for multiple medical issues including polycystic ovaries, high blood pressure, and diabetes. Doctors repeatedly warned Catherine she would die if she didn’t lose weight. "Being 420lbs I was held back from so many simple things, like tying your own shoe and getting out of breath. After multiple warnings that she needed to have a gastric bypass, the professional childminder decided to lose 260lbs naturally.
Facing the Challenges
Like many individuals struggling with weight, Catherine described her relationship with food as her ‘second soulmate,’ it became the solution to however she was feeling. If she was feeling down, she'd eat a pizza, trapping herself in a vicious cycle. This emotional connection to food became a significant hurdle in her weight loss journey.
A Natural Approach to Weight Loss
Catherine had a breakthrough moment where she realized she could lose weight with her husband. She promptly joined a gym and started walking and running, exercising with her husband so they could be each other's accountability partners. She committed to losing weight naturally, without resorting to gastric bypass surgery, despite multiple warnings.
The Power of Walking
Walking played a crucial role in Catherine's transformation. Walking is a great way to get more exercise into your day. It's easy to start, it's low-impact and low-intensity, which means it's doable every day. One study published in the Journal of Women's Health found an extra 30 minutes of walking a day resulted in a significant decrease in blood pressure and hip circumference. By incorporating regular walking into her routine, Catherine experienced numerous health benefits, including reduced blood pressure and improved hip circumference.
Read also: A Holistic Approach to Well-being with Catherine O'Hara
A Holistic Approach to Coaching
Catherine said: “This isn't about being the skinniest person or the strongest person. It's about being healthy and being happy with who you are. It doesn't matter if you're 400, 500 pounds: just get out there. Healthy or Getting Healthy doesn’t have to = Hard! and most of all held accountable as you progress along your wellness journey. You can expect a No Judgement Free Zone! Catherine uses a holistic approach in her coaching sessions, addressing your mind, body and spirit. With her 20+ years of experience in the medical profession in addition to her overcoming her own challenges with weight and health issues, Catherine can share how she overcame her personal obstacles which lead her to living a healthy, balanced lifestyle. Catherine has been through a profound mind, body, spirit transformation that started back in 2016, with a weight loss of 75+ lbs. During a session Catherine will assist you in setting SMART goals that are realistic and achievable to support you on your road to success. Sessions can be purchased as one single session or a package of three sessions. We are all (Everybody is an individual) with specific needs, issues, desires, and goals. Your appointment time is very important to US and YOU! We understand things come up and schedule adjustments are inevitable. In the event, The Salt Spa doesn't receive a 24-hour notice of cancellation. In order to book a couple massage and/or reflexology session, a deposit of $50 will be required at the time of booking. This deposit will be kept if the clients do not show and/or call to cancel/ reschedule 24 hours prior to schedule appointment time.
Addressing Eating Disorders in People with Higher Weight
The prevalence of eating disorders is high in people with higher weight. However, despite this, eating disorders experienced by people with higher weight have been consistently under-recognised and under-treated, and there is little to guide clinicians in the management of eating disorders in this population. The aim of this guideline is to synthesise the current best practice approaches to the management of eating disorders in people with higher weight and make evidence-based clinical practice recommendations. Eating disorders are serious, complex and potentially life-threatening mental illnesses. While historically, eating disorders have been conceptualised as disorders of people of low body weightFootnote 1 there is now substantive evidence that this is inaccurate. The most common eating disorders are binge-eating disorder, other specified feeding or eating disorder (OSFED) and bulimia nervosa, and these occur in people across a broad range of body types [1]. Eating disorders are common and increasing in prevalence. This is particularly true for people with eating disorders who are of higher weight. This population comprises more than half of all people with an eating disorder in Australia with rates of eating disorders increasing most in people with higher weight [2]. A key rationale for this guideline (see Box 1) is that despite the high prevalence, eating disorders in people with higher weight have been consistently under-recognised and under-treated. People with a lived experience of an eating disorder who are of higher weight report being misdiagnosed, dismissed by health professionals and sidelined or excluded from eating disorder treatment services. This population is also often absent from eating disorders research, with the exception of binge-eating disorder. Weight stigma is a major factor contributing to these shortfalls and is addressed in this guideline. This guideline aims to promote weight-inclusive practice and provide advice on how to avoid weight stigmatising practices for people with an eating disorder who are of higher weight. The aim of this guideline is to synthesise the current best practice approaches to the management of eating disorders for people who are of higher weight, based on the premise that every person with an eating disorder is deserving of equitable, safe, accessible, and evidence-based care regardless of their body size. It accords with the role and function of the National Eating Disorders Collaboration (NEDC) to synthesise research evidence, clinical expertise and lived experience in national standards to improve systems of care for all Australians. While it is important to recognise eating disorders in people with ‘severe obesity’ or those presenting for bariatric surgery, it is important to note that the aim of this guideline is not to address weight loss or treatment of ‘obesity’. It is hoped that this guideline will assist health care professionals in all relevant fields to understand the needs of people in their care who have an eating disorder who are of higher weight, and support the clinician in providing appropriate management of the eating disorder. Moreover, it is hoped that clinicians are more aware of, and responsive to, the adverse effects of weight stigma on the lives, health and treatment seeking of people with eating disorders who are of higher weight. This guideline acknowledge deficits in knowledge and consequently the reliance on consensus and lower levels of evidence for many recommendations, and the need for research particularly evaluating weight-neutral and other more recent approaches in this field.
Weight Stigma: A Barrier to Treatment
Weight stigma is the disparaging association of higher weight with negative personal characteristics [3]. ‘Weight stigma’ in this guideline is used to mean the occurrence of discrimination against or stereotyping of a person based on their weight, size or shape [4]. Other terms used are ‘sizeism’, ‘weight/size oppression’, ‘weightism’, ‘weight/size bias’, ‘weight-based discrimination’ and ‘fat phobia’. Internalised weight stigma occurs when an individual upholds these disparaging associations towards their own body weight. Stronger internalised weight stigma predicts greater eating disorder psychopathology, higher levels of body dissatisfaction and poorer quality of life [5] and is common among people seeking bariatric surgery [6]. Stigma may also extend to the negative impacts of weight-stigma in parents of higher weight children [7]. Weight stigma has serious adverse impacts on the lives, health and treatment seeking of people with higher weight. Weight stigma may lead directly to disordered eating via complex neurobiological mechanisms, or with the aim of reducing the emotional distress it causes [8, 9]. There is active investigation into neurobiological mechanisms of weight stigma and the relationship with disordered eating [e.g., the research of 9-11]. Understanding and addressing weight stigma is crucial to the care of people with higher weight. Experiences of weight stigma, body shame or other negative emotions such as guilt are traumatic and may contribute to the onset of eating disorders and increase disordered eating in those with eating disorders [12,13,14]. Perceiving and experiencing a health care provider as weight stigmatising is associated with disengagement from treatment or health care [15, 16]. An important aspect in addressing weight stigma is in the use of language that avoids stigmatising terms for someone experiencing weight stigma. For this reason, this guideline use the phrases ‘people with higher weight’ and ‘living in a larger body’. Notwithstanding this approach, it is important to emphasise that there is not one universally preferred term for people living in larger bodies and health professionals should discuss preferred language with each person. Despite being recognised for nearly half a century [17] weight stigma continues to be a major factor in the under-recognition and under-treatment of eating disorders, and especially of eating disorders experienced by people with higher weight. It is not well understood by the broader medical community that eating disorders among people of higher weight are just as serious and life threatening (from medical complications and self-harm) as eating disorders among people at lower weight. In addition, eating disorders at any weight are associated with a high level of psychological distress and psychopathology [18,19,20].
The Importance of Personal Training
Many individuals have found success in their fitness journeys by working with personal trainers. These professionals provide tailored guidance, motivation, and expertise to help clients achieve their goals.
Positive Experiences with Personal Trainers
Several individuals have shared their positive experiences with personal trainers, highlighting the benefits of personalized workout plans, expert guidance, and unwavering support.
Read also: Weight Management Strategies
- Karen Cina: Karen is one of the best Personal Trainers I’ve ever had. She’s incredibly knowledgeable, with a sharp eye for form, and she knows exactly when to be strict and when to be flexible, depending on what I need in the moment. I’ve been working with Karen for 22 years. She’s very knowledgeable and has adapted my workout routine through two surgeries and a few injuries. I have osteoarthritis in both knees, and by targeting exercises to strengthen the muscles, my pain is almost eliminated. She ensures I work the correct muscles by paying attention to my form. I like that she switches things up to keep my workouts “fresh.” I don’t know how she does it, but she remembers the settings on the machines and how much weight to set! It’s obvious she’s very dedicated and cares greatly about her clients. I’ve been working with Karen for six months, and the transformation in my strength has been incredible. When I started, I lacked confidence and wasn’t sure what results to expect, but her structured workouts, personalized guidance, and constant motivation have helped me make steady progress. Now I feel stronger, more energized, and far more confident in my body’s capabilities. After a year of surgery, radiation, and chemotherapy, I needed help. So, Karen to the rescue! She has helped me regain strength, coordination, and confidence. She tailors workouts to meet my needs and encourages me with her brand of tough love.
- Ahimy Soto-Garcia: Training with Ahimy has given me confidence both mentally and physically. She’s helped me stay consistent at the facility, and for the first time, I feel happy with my body image. Each session, she challenges and motivates me while also adapting to any new goals I set. Ahimy is an amazing trainer. She explains everything clearly, ensures my posture is correct, and consistently identifies each movement’s target muscle. She pushes me to challenge myself and step out of my comfort zone. Since training with her, I feel more knowledgeable and stronger, and I’m starting to see real changes in my body. I told Ahimy I wanted to grow my glutes and build overall leg strength-and let’s just say she wrecked me in the best way possible! She pushed me with great exercises, corrected my form, showed me how to use machines I’d been too intimidated to try, and even introduced me to brand-new moves. I was sore in places I didn’t know existed, but she made the challenge fun.
- Jeanine B. Rosen: Jeanine is an exceptional trainer and a consistent bright spot in my week. She’s knowledgeable, motivating, and genuinely invested in my progress, always tailoring sessions to my needs while pushing me to get stronger. Her intelligence, kindness, and wit make every workout something I look forward to. I’ve been training with Jeanine for 10 years, and she has kept me fit, healthy, and strong. Her sessions are diverse, fun, and tailored to my needs, while always challenging me to push further. She’s knowledgeable, encouraging, and a true role model for wellness.
- Justin Zhang: When I started, I was in poor condition-overweight, losing muscle mass at age 77, and dealing with a shoulder injury. With Justin’s guidance, I’ve lost 40 pounds, regained strength, and built back muscle. He even designed an exercise regimen that has largely corrected my shoulder problem. I’ve really enjoyed training with Justin over the past few months. Almost every session, he introduces new ways to target different muscle groups and build strength, always keeping an eye on proper form to prevent injury. I’d never worked with a Personal Trainer before, so I wasn’t sure what to expect-but Justin made it easy from the start. I didn’t know how to strength train or use most of the equipment, and he walked me through everything with patience and clarity. Now I feel stronger, healthier, and more confident, and I actually enjoy working out.
- Lori Klugman: At over 80 years old, I’m not aiming to become a pro football player-but I do want to stay strong and healthy. I have lower back problems, and Lori designed a series of exercises to strengthen my back and improve flexibility without causing injury or discomfort. Lori is kind, personable, and made me feel comfortable from the start. She listened to my challenges, recognized my strengths, and designed workouts that helped me build strength and stay motivated. Since training with her, I feel healthier, more confident, and inspired to keep improving my fitness. Lori is a fantastic trainer. She writes a personalized routine for every session and then guides me through the exercise, considering the areas I want to work on and my limitations.
- Dusan Rakonjac: Dusan’s confidence in me has rubbed off over the past two years, making strength training a positive-and sometimes even fun-experience. He is patient, motivational, creative, flexible, and just the right amount of ‘pushy,’ which has helped me overcome my lack of enthusiasm for strength training. With his guidance, my overall health, balance, physical ability, and confidence have all improved. I started working with Dušan on a friend’s recommendation, and I couldn’t be more grateful. This was my first experience with a Personal Trainer, and while I was hesitant at first, from day one he made me feel comfortable, supported, and motivated. One of my biggest wins has been overcoming shoulder pain-thanks to his targeted program, I’m now pain-free. He’s also taught me proper techniques and how to use the equipment so I can work out safely on my own. On top of his expertise, he’s friendly, patient, and consistently encouraging. I’ve worked with many Personal Trainers over the years, and Dusan is by far the best. His deep knowledge of exercise science has taught me proper form to avoid injury, and every session is tailored to my goals while bringing something new. I’m always learning, always challenged, and always motivated. Beyond being a top-notch trainer, he’s a wonderful person who inspires me to be the best version of myself. I’ve been working with Dušan for about nine months, and it has been an incredibly positive experience. As an avid golfer with joint and arthritis issues, I needed a program tailored to my goals-and Dušan delivered. What I value most is how he shares his technical knowledge, explains each exercise clearly, and gives real-time feedback that helps me push harder than I could on my own. Our sessions are challenging but also fun, filled with encouragement, support, and even shared conversations that make training something I look forward to. I’ve been working with Dusan for over two years to address balance issues, and from the very first session I knew he was the right trainer for me. During my initial assessment I lost my balance and grabbed his shoulder, and he handled it so graciously that I immediately felt comfortable. He’s taught me a lot about stretching, strength, and listening to my body. Many times, if an issue arises, he’ll adjust on the spot with stretches or modifications that leave me feeling so much better. I feel more confident using the free weights, and I truly look forward to my Thursday sessions. Dusan is an amazing trainer-knowledgeable, attentive, and always designing workouts that are varied and engaging. He listens carefully and tailors every session to my needs. This year I’ve dealt with a troublesome knee, and his exercise plan has helped strengthen the supporting muscles and ease the strain. My first session with Dušan wasn’t in the gym-it was in my classroom during a wellness workshop he led for my school district. His presentation was eye-opening: a mix of health science, form demonstrations, and goal-based motivation that completely shifted my perspective. In 2024, my husband and I joined PFW specifically to work with him, and it’s one of the best decisions we’ve made. Dušan tailors every workout to my needs, keeps me motivated, and has made training a true highlight of my week. He’s professional, encouraging, and creates an environment where progress feels possible and exciting. Starting a fitness journey after many years away felt daunting, but Dusan’s encouragement made those first steps much less intimidating. He continues to challenge me when I doubt myself-whether it’s trying something new, doing another rep, or adding more weight. His training is always tailored to my needs, and his expertise and professionalism give me the confidence to push further. Dusan has made the last several years of training engaging, enjoyable, and challenging. I’ve been active all my life, but now I feel as strong as I’ve ever been. Our twice-weekly sessions have been incredibly effective, and his thoughtful approach keeps me motivated. Training with Dusan has given me a steady progression of exercises that continue to build my balance, core strength, and overall muscle in my arms and legs. Over the past 14 months, Dušan’s training expertise has transformed my fitness and well-being. When we started, I was overweight, struggling with strength and balance, and even had trouble getting up from the floor. Dušan brings comprehensive knowledge of training and therapy, creating progressively challenging routines with a strong focus on safety. He’s helped me address shoulder impingement through targeted stretches and injury-prevention techniques. His active listening, encouragement, and ability to hold me accountable keep me motivated. I’ve had the privilege of training with Dusan for the past year with the goal of improving bone density and building strength through safe, progressive weight training. His energy, patience, and attention to form have made a real difference. Dusan’s encouragement helps me hit new targets with confidence and without injury. After 17 years in a sedentary job, I joined the center in retirement, knowing I needed to improve my fitness. Working with Dusan twice a week has made a tremendous difference. From day one, he brought encouragement and positive energy that made me look forward to every session. Since starting with Dusan, my health has improved physically, mentally, and overall. I’m stronger, walk and swim faster, have more stamina, fewer aches and pains, and better balance. Most importantly, my mindset around fitness has completely changed for the better. Dusan is knowledgeable, passionate, and truly invested in helping his clients succeed. Dusan has helped me tremendously in my journey to strengthen my core, build muscle, and lose weight. His sessions are never boring, and he always challenges me to do my best while tailoring workouts to my needs. I appreciate his attention to detail, his helpful tips, and the way he listens to my concerns.
- John Burns: I have been training with John since 2012, and it has made an enormous difference in my strength and overall fitness level. He has an excellent sense of my capabilities, and under his guidance, my fitness has improved systematically over the years. Also, he has a deep knowledge of the human muscular system, and can invariably point to the source of, and solution to, almost any muscle ache or pain. I’ve been working with John Burns since the fall of 2013. At that time, I had chronic debilitating back pain from inoperable disc herniations and was feeling very pessimistic about my chances of making any real or lasting progress. As I began my weekly workouts, I struggled mentally to feel capable of doing even the most basic stretching and exercises in each session. John was encouraging and patient, and his positive attitude slowly transformed my constant feelings of “No way can I do this” into thinking I could really do more than I thought possible. He steadily rebuilt my confidence, and as the weeks went by, I made great strides in my core strength, balance, and stamina. He has excellent communication skills and is adept at building trust. He never makes me feel bad about what I can’t do today and helps me realize my long-term potential if I commit to a program and consistently work hard to achieve reasonable goals. While I still have challenges and more to do to be my best self, I am undoubtedly guided by the best trainer I’ve ever worked with.
- Al Forehand: This week, I celebrate my one-year membership at the Center, and I would not be doing so without Al, my extraordinary Personal Trainer. I chose to work with a Personal Trainer because I knew nothing about safe usage of the Center equipment and effective and efficient exercise plans. Plus, I needed someone to teach me how to build strength and endurance while understanding my complicated limitations from previous injuries. I am so lucky that Al has been my fun and funny guide and motivator - a professional with a deep breadth of knowledge about the science of exercise, who constantly tailors our sessions for where my body is that day while considering my long-term goals. He clearly explains proper form for each exercise and its purpose, encouraging me to reach my potential. Al also inspires me because on his own time, I see him “practicing what he preaches,” pushing himself to attain his own personal fitness goals. Working with Al over the past four months has been a game and mind-changer for my fitness journey. As a specialist in resistance training, muscle building, and functional movements like kettlebell and landmine exercises, he has designed challenging and effective yet flexible workouts that have given me the confidence that I am on the right track to transform my strength and physique. What sets Al apart is his unwavering belief that anything is possible with the right mindset and hard work. His motivational approach pushes me beyond my perceived limits while keeping me accountable. Even on days when I feel discouraged, his positive attitude and relentless encouragement remind me to never give up. While four months is too short to make a visible impact, I already feel the difference his training has made in terms of my strength and health.
- Elizabeth Achampong: Elizabeth uses her full range of skills to help me achieve my goals: her expertise, understanding, kindness, and compassion. I look forward to every session with her.
- Mike Faican-Juca: Mike is a fantastic trainer. He helped me set a realistic and attainable workout schedule that made it easy to stay consistent and motivated. He created a solid plan for our training sessions and gave me a great routine to follow on my own. Mike is patient, kind, and dedicated. He cares about his clients’ success and tries to help them get there. Mike has taken a special interest in providing me with physical fitness and a post cardiac rehab plan. My progress is definitely noticeable.
The Road Ahead
But Catherine’s journey is not over - now awaiting skin removal surgery to remove the 20lbs of excess skin from her body, health complications have meant she has had to delay having the surgery due to invasive vein removal procedures.
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