When it comes to weight loss it's pretty simple (mechanically speaking of course)...It’s all about the deficit.  Whether you’re keto, vegan, pescatarian, or you survive on pizza and ice cream alone, it's about a calorie deficit.  The difference becomes how you lose weight and where you lose weight from.  

If your body burns 2000 calories a day and you eat 1800 calories of nothing but pizza and ice cream (for retrospective that's about 3 slices of cheese pizza and about 2 cups of plain vanilla ice cream a day).  You’ll lose weight, yupp you sure will, you’ll probably FEEL awful.  And you’re more likely to lose muscle and other lean tissues than actual fat.  But you’ll lose weight. 

If you want to lose weight/fat and keep the strength and muscle you have gained that's where your proteins, veggies, and healthy fats come into the equation. Using the same example above you’re giving your body better quality products so it doesn't have to pull from itself in order to fill in the gaps. 

Sorry to say, but it really is that simple, when it comes down to it it's all energy.  “Calories=energy”, fat is made up for calories so “fat=stored energy”.  So the equation is actually pretty simple, more energy going out that coming in, leads to a decrease of the energy stored.  

Coach Adam

We just wrapped up this years version of Sizzling Summer Slimdown Transformation Contest. This year presented a lot of different obstacles that we hadn't faced before...like quarantine! We had 64 people complete the challenge and face their relationship with food head on. We are so proud of the hard work, dedication and the results. 

We didn't know what to expect this year since there were a lot of underlying factors that affect weight loss....like stress! We also changed this years challenge to 5 weeks rather than 6 weeks and we feel this made for a more mentally acceptable challenge for our clients. 

The provided manual housed over 60 recipes and meal plan examples, templates and grocery list guidance was all provided. We also included appropriate portion control and even included a weekly free meal to teach clients that depriving yourself is never the answer to lifelong results. We focused hard on a sustainable way of eating for life since we all have many meals ahead of us!

So, with all that being said. This 5 week challenged ended with the following results...

• 64 clients weighed in and weighed out
• 462 pounds lost total
• Average of 7.2 pounds lost per person (in 5 weeks)
• Average of 1.4 pounds lost per person per week (sustainable weight loss is 1-2 pounds per week!)

Top 5 teams

5.) Evelyn and Heather 5.92% 19.6 pounds

4.) Sam and Eric 6.33% 25.2 pounds

3.) Emma and Erin 6.38% 19.8 pounds

2.) Melissa and Richard Goodwin 6.71% 33.4 pounds

1.) Jim and Jackie Figueira 9.58% 44.6 pounds

Top 5 individuals

5.) Jackie Figueira 7.67% of bodyweight lost

4.) Sarah Smith 7.88% of bodyweight lost

3.) Evelyn Gaynor 8% of bodyweight lost

2.) Melissa Goodwin 9.67 of bodyweight lost

1.) Jim Figueira 10.76% of bodyweight lost

Congratulations to Jim and Jackie for walking away with the pot of gold! I was thrilled to write them a check for $1320!

We have probably all heard the old adage “you’re not hungry you’re bored”.  Or maybe it was just me but I highly doubt it.  For many of us this can be very true, if our brains are not occupied they start to look for something to take up that space.  Since we often equate food with feelings our brains subconsciously look for that underlying need.  Even though our body doesn't ACTUALLY need the food.  Here are some quick ways to determine whether you are actually hungry or not.

1. “True” or “False” I’m doing something mentally stimulating (not something I can do on autopilot or don't currently have anything to do)?

1. If “True” you might actually be hungry.

2. If “False” you’re probably not really hungry.

2. “True” or “False” I'm trying to complete a complex problem but cannot concentrate because of my feelings of hunger?

1. If “True” you are most likely really hungry.

2. If “False” you most likely are not hungry. 

3. “True” or “False” I have something to do that's going to take a lot of time that I’m procrastinating or feel like I’m dragging myself kicking and screaming to do.

1. If “True” You’re probably not hungry, your brain is just looking for something it would rather be doing...like eating. 

2. If “False” you might actually be hungry. 

4. “True” or “False” you’ve been on point with your nutrition AND getting between 7-9 hours of sleep for at least 3 consecutive days, but you are feeling increasingly more lethargic and training is feeling harder and harder.  

1. If “True” you may actually be hungry.

2. If either of the first two parts are “False” it's probably not due to hunger. 

This is by no means an exhaustive list, but it's a good place to start!

Coach Adam

I think we can all agree the 2020 is a year to remember. So. Much. Change! So much stress. So much uncertainty. It has been a year to learn how to pivot quickly and accept the things that you cannot control. 

6 months into the year- where are you at with your 2020 goals? I am lightyears away from the goals I set. No one could have planned for this. The stay at home order affected us physically, emotionally, and financially. Not just you....everyone.

It has been easy to feel very alone through this. Everyone was faced with their own challenges and everyone had to figure it out. And we did. You did. I did. We did. I am not saying it was easy or ideal, but we did it. 

There is a lesson to be learned here. You can do it. You didn't want to make the changes you had to make...but you did it. You didn't want to be patient...but you did it. There are a lot of thing you wanted to do but didn't and  a lot of things you didn't want to do that you did do. 

You know what that tells me? You're capable. I am capable. We are capable. It is 100% our mind that holds us back. When we consider fat loss goals or fitness goals...what is holding you back from success or getting to where you are trying to go? You've already proved you can move mountains and get things done when there is no choice. You have already proved you can adapt and overcome.  

Whatever it is that you aren't dealing with that is keeping your from where you're trying to go whether that is

Training consistently

Drinking 64+ ounces of water daily

Cutting back the alcohol

Whatever it is. You can do it. You can change.

Let's make it happen

Coach Meagan

We usually take 4 recovery weeks each year. This is a time when we close the gym and give our bodies a much needed time to recover from a 12 week training phase. Recovery weeks tend tofall around holidays where many of you are away anyways. This year we decided to cut recovery week a little short since we are just getting back into the swing of things.

Recovery week was supposed to be Monday June 29 through Friday July 3rd. Instead, we will train Monday June 29, Tuesday June 30th and Wednesday July 1st. We will close on Thursday July 2 and Friday July 3rd to enjoy a long weekend with family. We will resume our regular training schedule on Monday, July 6th

Thank you for rolling with the change. Your support means everything to us.

Coach Meagan

It is important to know that you have control over your thoughts. Controlling your thoughts is not easy and it takes practice. Just like developing all good habits, it takes time for the habit/action to become part of your personality. Success and setbacks go together when trying to make changes. When stress is elevated it is easy to let your mind wander to all the negative.

When your normal routine is interrupted, you might focus more on your thoughts. If the “new normal” is uncomfortable, it will be easier to get discouraged and think negatively. If I tell you to just stop thinking so negatively, chances are you might not be that successful. When you are trying to remove negative thinking, you need to replace it with something else. If you don’t, the unwanted thoughts creep right back in. Below I have listed some positive thoughts and affirmations from the book “You Can Do All Things”. Pick one that you like. Let one of these thoughts or another one you find, fill your thoughts. When your mind is focused and practicing positive thoughts, there is less room for negativity.

“Whatever happens today, you will make it through”

“No matter how unsure you feel, every step forward matters”

“Progress is still progress, no matter how small”

“With every challenge you meet you gain experience; every day you’re leveling up”

“Just one day at a time”

“You can get through this”

“You are stronger than you feel”

“Don’t give up”

“Be kind to yourself today”

We are all coming through huge changes in our actions and thoughts to deal with COVID-19. Much of the news is negative. But at the same time, we can focus on the “truly good” and “find the good” in our day to day responses. There’s a very good reason why social media has been loaded with funny memes and feel good stories. These help to replace the negative thoughts of the crisis with positive thoughts, laughter and hope.

We got this,

Coach Erin