{"id":736,"date":"2014-07-14T06:00:37","date_gmt":"2014-07-14T06:00:37","guid":{"rendered":"http:\/\/www.ybfat.co\/?p=736"},"modified":"2018-08-30T20:58:58","modified_gmt":"2018-08-30T20:58:58","slug":"success-story-congratulations-stephen-10k-personal-best-and-more","status":"publish","type":"post","link":"https:\/\/www.yanahempler.com\/2014\/07\/14\/success-story-congratulations-stephen-10k-personal-best-and-more\/","title":{"rendered":"SUCCESS Story: Congratulations, Stephen! 10k personal best and more!"},"content":{"rendered":"<p>Earlier this year, my client Stephen set a goal to run the <a href=\"http:\/\/www.tc10k.ca\/\" target=\"_blank\">Times Colonist 10k <\/a>2014\u00a0in under 50 minutes. His previous best time in this distance was back in 2010, which was 1:09:47.<\/p>\n<p>I have been working with Stephen since October 2013 and in December 2013 he expressed an interest in one of my 10 week running programs in order to help him achieve a personal best in the 10k.<\/p>\n<p>It became apparent to me that he was looking for a 20-minute improvement in his 10k time.<\/p>\n<p>My response was something along the lines of this: &#8220;I cannot predict how you will feel on race day and what will happen, but what I can almost\u00a0<strong><em>guarantee<\/em><\/strong> is that I can for sure help you <strong><em>improve your 10k time by 20 (or more) minutes in approximately 10 weeks<\/em>.&#8221;<\/strong><\/p>\n<p>I know how hard Stephen works during my sessions and I knew that when he sets his mind to something, he will undoubtedly achieve it.<\/p>\n<p>Therefore, I had no reservations when I made the above statement. That statement came directly from my belief in him.<\/p>\n<p>He has shown nothing but progress in everything we&#8217;ve done during our sessions and <strong>I KNEW<\/strong> that he would do really well following my running program.<\/p>\n<p>Now, I know you might be a little skeptical about my &#8220;guarantee&#8221; because you cannot believe that someone could improve that much in such a relatively short period of time. I\u00a0DEFINITELY believed\u00a0it <a href=\"http:\/\/www.yanahempler.com\/2013\/11\/05\/success-story-client-jorge-carrillos-marathon-personal-best\/\" target=\"_blank\">because I&#8217;ve\u00a0experienced it before. <\/a><\/p>\n<p>When Stephen\u00a0got through 8 weeks of the\u00a010 week program, he spontaneously signed up for the Sooke River 10k race on April 13, 2014, which took place exactly two weeks before the TC10k.<\/p>\n<p>Stephen&#8217;s performance in the Sooke River 10k proved that I was accurate in my predictions for him. He finished that race in <strong>48:26<\/strong>, which meant that he already accomplished his goal of breaking 50 minutes. I was extremely proud of him.<\/p>\n<p>At that point, I was pretty sure that he would post another personal best at the TC10k, because the Sooke race was not an easy course.<\/p>\n<p>Once again, my prediction was spot on. He finished the TC10k\u00a0 in <strong>46:31 (chip\/net\u00a0time), which is almost a 2-minute improvement from two weeks ago. <\/strong><\/p>\n<p><a href=\"http:\/\/www.yanahempler.com\/wp-content\/uploads\/2014\/06\/StephenYanaTC10k.jpg\"><img loading=\"lazy\" decoding=\"async\" alt=\"StephenYanaTC10k\" src=\"http:\/\/www.yanahempler.com\/wp-content\/uploads\/2014\/06\/StephenYanaTC10k.jpg\" width=\"557\" height=\"463\" \/><\/a><\/p>\n<p><em>Above: Stephen and I at the TC10k 2014 finish line. BIG thumbs up! <\/em><\/p>\n<p>Here&#8217;s what he said to me in a text message:<strong><em> &#8220;Thanks for all the help and encouragement. I couldn&#8217;t have done it without you. You&#8217;re a very inspiring coach.&#8221;<\/em><\/strong><\/p>\n<p>Several\u00a0weeks later, Stephen posted another personal best. <strong>He benched 245 lbs, which became his newest personal best.<\/strong><\/p>\n<p><a href=\"http:\/\/www.yanahempler.com\/wp-content\/uploads\/2014\/07\/StephenCashBonus.jpg\"><img loading=\"lazy\" decoding=\"async\" alt=\"StephenCashBonus\" src=\"http:\/\/www.yanahempler.com\/wp-content\/uploads\/2014\/07\/StephenCashBonus.jpg\" width=\"403\" height=\"537\" \/><\/a><\/p>\n<p><em>Above: Stephen got the $20 bonus because he benched over 240 lbs.<\/em><\/p>\n<p>That amazing moment when a client achieves a personal best is definitely a moment\u00a0worth celebrating.<\/p>\n<p><strong>Words cannot describe how proud I am of how far you&#8217;ve come, Stephen. Thank you so much for believing in me as a trainer. It&#8217;s an honour and a privilege to watch you reach your fitness goals. <\/strong><\/p>\n<p>Stephen is currently well on his way to running his first half marathon this fall. He is a pleasure to work with and I look forward to seeing him cross that finish line.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Earlier this year, my client Stephen set a goal to run the Times Colonist 10k 2014\u00a0in under 50 minutes. His previous best time in this distance was back in 2010, which was 1:09:47. I have been working with Stephen since October 2013 and in December 2013 he expressed an interest in one of my 10 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[29],"tags":[],"class_list":["post-736","post","type-post","status-publish","format-standard","hentry","category-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>SUCCESS Story: Congratulations, Stephen! 10k personal best and more! - Yana Hempler<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.yanahempler.com\/2014\/07\/14\/success-story-congratulations-stephen-10k-personal-best-and-more\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"SUCCESS Story: Congratulations, Stephen! 10k personal best and more! - Yana Hempler\" \/>\n<meta property=\"og:description\" content=\"Earlier this year, my client Stephen set a goal to run the Times Colonist 10k 2014\u00a0in under 50 minutes. His previous best time in this distance was back in 2010, which was 1:09:47. I have been working with Stephen since October 2013 and in December 2013 he expressed an interest in one of my 10 [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.yanahempler.com\/2014\/07\/14\/success-story-congratulations-stephen-10k-personal-best-and-more\/\" \/>\n<meta property=\"og:site_name\" content=\"Yana Hempler\" \/>\n<meta property=\"article:published_time\" content=\"2014-07-14T06:00:37+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-08-30T20:58:58+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/www.yanahempler.com\/wp-content\/uploads\/2014\/06\/StephenYanaTC10k.jpg\" \/>\n<meta name=\"author\" content=\"yana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"yana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.yanahempler.com\/2014\/07\/14\/success-story-congratulations-stephen-10k-personal-best-and-more\/\",\"url\":\"https:\/\/www.yanahempler.com\/2014\/07\/14\/success-story-congratulations-stephen-10k-personal-best-and-more\/\",\"name\":\"SUCCESS Story: Congratulations, Stephen! 10k personal best and more! - Yana Hempler\",\"isPartOf\":{\"@id\":\"https:\/\/www.yanahempler.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.yanahempler.com\/2014\/07\/14\/success-story-congratulations-stephen-10k-personal-best-and-more\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.yanahempler.com\/2014\/07\/14\/success-story-congratulations-stephen-10k-personal-best-and-more\/#primaryimage\"},\"thumbnailUrl\":\"http:\/\/www.yanahempler.com\/wp-content\/uploads\/2014\/06\/StephenYanaTC10k.jpg\",\"datePublished\":\"2014-07-14T06:00:37+00:00\",\"dateModified\":\"2018-08-30T20:58:58+00:00\",\"author\":{\"@id\":\"https:\/\/www.yanahempler.com\/#\/schema\/person\/4b85a5845dcd4c6742ffee9858a76b77\"},\"breadcrumb\":{\"@id\":\"https:\/\/www.yanahempler.com\/2014\/07\/14\/success-story-congratulations-stephen-10k-personal-best-and-more\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.yanahempler.com\/2014\/07\/14\/success-story-congratulations-stephen-10k-personal-best-and-more\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.yanahempler.com\/2014\/07\/14\/success-story-congratulations-stephen-10k-personal-best-and-more\/#primaryimage\",\"url\":\"http:\/\/www.yanahempler.com\/wp-content\/uploads\/2014\/06\/StephenYanaTC10k.jpg\",\"contentUrl\":\"http:\/\/www.yanahempler.com\/wp-content\/uploads\/2014\/06\/StephenYanaTC10k.jpg\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.yanahempler.com\/2014\/07\/14\/success-story-congratulations-stephen-10k-personal-best-and-more\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.yanahempler.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"SUCCESS Story: Congratulations, Stephen! 10k personal best and more!\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.yanahempler.com\/#website\",\"url\":\"https:\/\/www.yanahempler.com\/\",\"name\":\"Yana Hempler\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.yanahempler.com\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.yanahempler.com\/#\/schema\/person\/4b85a5845dcd4c6742ffee9858a76b77\",\"name\":\"yana\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.yanahempler.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/b02de17991386f1e0b8ecc3b95af36f3?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/b02de17991386f1e0b8ecc3b95af36f3?s=96&d=mm&r=g\",\"caption\":\"yana\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"SUCCESS Story: Congratulations, Stephen! 10k personal best and more! - Yana Hempler","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.yanahempler.com\/2014\/07\/14\/success-story-congratulations-stephen-10k-personal-best-and-more\/","og_locale":"en_US","og_type":"article","og_title":"SUCCESS Story: Congratulations, Stephen! 10k personal best and more! - Yana Hempler","og_description":"Earlier this year, my client Stephen set a goal to run the Times Colonist 10k 2014\u00a0in under 50 minutes. His previous best time in this distance was back in 2010, which was 1:09:47. I have been working with Stephen since October 2013 and in December 2013 he expressed an interest in one of my 10 [&hellip;]","og_url":"https:\/\/www.yanahempler.com\/2014\/07\/14\/success-story-congratulations-stephen-10k-personal-best-and-more\/","og_site_name":"Yana Hempler","article_published_time":"2014-07-14T06:00:37+00:00","article_modified_time":"2018-08-30T20:58:58+00:00","og_image":[{"url":"http:\/\/www.yanahempler.com\/wp-content\/uploads\/2014\/06\/StephenYanaTC10k.jpg","type":"","width":"","height":""}],"author":"yana","twitter_card":"summary_large_image","twitter_misc":{"Written by":"yana","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.yanahempler.com\/2014\/07\/14\/success-story-congratulations-stephen-10k-personal-best-and-more\/","url":"https:\/\/www.yanahempler.com\/2014\/07\/14\/success-story-congratulations-stephen-10k-personal-best-and-more\/","name":"SUCCESS Story: Congratulations, Stephen! 10k personal best and more! - Yana Hempler","isPartOf":{"@id":"https:\/\/www.yanahempler.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.yanahempler.com\/2014\/07\/14\/success-story-congratulations-stephen-10k-personal-best-and-more\/#primaryimage"},"image":{"@id":"https:\/\/www.yanahempler.com\/2014\/07\/14\/success-story-congratulations-stephen-10k-personal-best-and-more\/#primaryimage"},"thumbnailUrl":"http:\/\/www.yanahempler.com\/wp-content\/uploads\/2014\/06\/StephenYanaTC10k.jpg","datePublished":"2014-07-14T06:00:37+00:00","dateModified":"2018-08-30T20:58:58+00:00","author":{"@id":"https:\/\/www.yanahempler.com\/#\/schema\/person\/4b85a5845dcd4c6742ffee9858a76b77"},"breadcrumb":{"@id":"https:\/\/www.yanahempler.com\/2014\/07\/14\/success-story-congratulations-stephen-10k-personal-best-and-more\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.yanahempler.com\/2014\/07\/14\/success-story-congratulations-stephen-10k-personal-best-and-more\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.yanahempler.com\/2014\/07\/14\/success-story-congratulations-stephen-10k-personal-best-and-more\/#primaryimage","url":"http:\/\/www.yanahempler.com\/wp-content\/uploads\/2014\/06\/StephenYanaTC10k.jpg","contentUrl":"http:\/\/www.yanahempler.com\/wp-content\/uploads\/2014\/06\/StephenYanaTC10k.jpg"},{"@type":"BreadcrumbList","@id":"https:\/\/www.yanahempler.com\/2014\/07\/14\/success-story-congratulations-stephen-10k-personal-best-and-more\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.yanahempler.com\/"},{"@type":"ListItem","position":2,"name":"SUCCESS Story: Congratulations, Stephen! 10k personal best and more!"}]},{"@type":"WebSite","@id":"https:\/\/www.yanahempler.com\/#website","url":"https:\/\/www.yanahempler.com\/","name":"Yana Hempler","description":"","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.yanahempler.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/www.yanahempler.com\/#\/schema\/person\/4b85a5845dcd4c6742ffee9858a76b77","name":"yana","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.yanahempler.com\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/b02de17991386f1e0b8ecc3b95af36f3?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/b02de17991386f1e0b8ecc3b95af36f3?s=96&d=mm&r=g","caption":"yana"}}]}},"_links":{"self":[{"href":"https:\/\/www.yanahempler.com\/wp-json\/wp\/v2\/posts\/736","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.yanahempler.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.yanahempler.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.yanahempler.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.yanahempler.com\/wp-json\/wp\/v2\/comments?post=736"}],"version-history":[{"count":1,"href":"https:\/\/www.yanahempler.com\/wp-json\/wp\/v2\/posts\/736\/revisions"}],"predecessor-version":[{"id":1839,"href":"https:\/\/www.yanahempler.com\/wp-json\/wp\/v2\/posts\/736\/revisions\/1839"}],"wp:attachment":[{"href":"https:\/\/www.yanahempler.com\/wp-json\/wp\/v2\/media?parent=736"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.yanahempler.com\/wp-json\/wp\/v2\/categories?post=736"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.yanahempler.com\/wp-json\/wp\/v2\/tags?post=736"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}