This lady (my wife) got some amazing results in the last 13 weeks! Lynnae was tired of feeling like crap! Mentally and physically she just didn’t feel right. On top of that, her attitude sucked (her words not mine ha). She was working out a couple times a week, but more so just going through the motions. We started to construct a plan with nutrition and fitness to fill in some of the missing links.
Admittedly, the first few weeks were a struggle. Being in the same house as your coach has its positives and negatives, like your coach looking at everything under a microscope to her expecting me to be her personal chef and planner. After a couple weeks of struggling to get started. I became more of an encouraging coach and she became a better client.
I personally saw the change happen first mentally. She went into what I call “Gamer Mode.” A mode where no one can stop you as you commit to go ALL IN on your desired outcome. She became increasingly excited about new muscles forming, she constantly stared at her progress in the mirror, and she continued to ask questions about her program and improve upon the tasks ahead!
After weeks of practice and incorporating a plan that makes sense for her, Lynnae now has a clear idea of how to achieve what she wants! I am proud of this woman as she gets to reap the benefits of her work having more energy, muscle, and a renewed confidence!
This is a comparison video which took place more than a year apart for our client Cindy. Cindy came to us with a traumatic injury which caused her to need a wheelchair and finally advanced to a walker followed by a cane.
Last April, she was scared to do a squat without looking back to make sure there was someone or some form of support behind her. Hard to do a squat without back pain, let alone good form. Keep in mind she could not lift any weight as any amount of weight would cause instant pain!
Fast forward to this week and she is now lifting 10 lbs without fear or pain! She can get up off the ground which would have been impossible a year ago, along with a long list of other things…
For those that think it’s too late, don’t kid yourself. This was a traumatic injury that caused chronic pain and a loss of a lot of function. It is apparent that Cindy has gained some strength now. She is squatting better than some 20, 30, 50+ year olds that have not suffered from a bad accident!
The point is… First, to wake up!
Second, some of us cause a lot of pain and loss of function to our body WITHOUT any injuries like Cindy. We continue to lose strength daily as we age from not moving, not strengthening our body, and not feeding it enough to fuel it! We rely on our age to keep us together until we can’t anymore.
Don’t be the “I’m just old” person… It’s a garbage excuse and a number one killer for older adults. We have “old” people pushing, pulling, squatting, and hinging more than some youngins’ could ever do!
Change your life today!
Happy 30th Birthday to my client Seth! Seth’s goal was to get stronger and put on some weight. We have been working out for 10 weeks now. Going from 132 lbs to 145 lbs.
The secret? He shows up for his workouts 2x per week, executes his nutrition plan and is now letting his body recover appropriately. We also had to send the proper signal to his body to get it to do what he wanted it to do. Oh, and chipotle.
Our goal, 30lb in 30 weeks while turning 30 might as well be featured on @30for30espn. Stay tuned!
Star just completed her first 21 weeks of online nutrition coaching + online training. She came into coaching having previous weight loss success on her own but some of those efforts were unfortunately causing her some other health issues.
We began to put together the pieces and make small changes. Her body started to react in a positive way as we began to see both inches and body fat come off.
We continued to give her body what it needed in order to fuel her workouts. Doing so brought back some much needed energy to her workouts in addition to having a positive affect on her lifestyle. Everything is easier when you feel good!
From there, the compounding effect of her efforts lead to a list of BIG WINS!
Lost lower belly fat and skin has tightened up! Your confidence has gone way up!You tucked your shirt in for the first time in 15 years! You have been able to see your hard work pay off in the mirror in the last 3 months as you were previously frustrated with putting in hard work and pushing yourself and not necessarily seeing what you wanted to see.
You did 2 rounds of BioTE pellets previously as you had hormone imbalances and you were able to stop that and now have normal hormone levels. You had less cramping during cycles after losing weight and ultimately I think you would agree to this… changing up food quality. Which ultimately prevented you from getting a hysterectomy removal.
The Ultimate Wedding Diet
How a 1,000 calorie increase, dropping the cardio, & doing it all from home led to great results leading up to Devon’s wedding! If you asked any women if this would be their ideal nutrition and fitness plan months before the wedding they would probably run as far away from you as possible. Luckily, Devon trusted the process.
We started off first by slowly adding calories weekly. Devon was well below the calorie intake she should have been consuming for her body. This allowed her body to regulate and get back to a place where her body would start working for her and not against her. Any time you’re under eating for long periods of time and even years, your body will have some metabolic damage and you need to fix that before even thinking about losing weight and keeping it off long term.
Next, we established a workout plan to put in play. Devon was doing beach body type workouts and P90x high intensity workouts about six times a week. It was great that she was moving and loved to workout but she was not sending the proper signal to her body. These programs more times than not are glorified cardio and it was muscle we were after. Muscle is the number one asset you can add to your body to burn calories effectively long term.
High intensity training, a prolonged calorie deficit, and minimal recovery is enough for your body to turn on you and stop responding as all those things (especially all at once) are big stressors to your body! So we started by reducing workouts to just three days a week and focused on “toning” aka building muscle by adding in a weight lifting regimen with appropriate rest periods. We did keep in some light peloton rides just to get some movement during the day.
Devon executed all her online workouts, made better decisions on when to eat sweets as she has a super sweet tooth, but still enjoyed herself during family occasions and times she really needed her ice cream.
But most importantly she was just consistent in following the plan and executing a big percentage of the plan week after week. She also came in with realistic goals and chose long term health and building muscle over just losing a ton of weight. Adding muscle and losing actual body fat always looks better than just losing actual pounds!
Devon finished the “Wedding Diet” feeling stronger than ever before, and working out less than before. She lost weight and body fat and when it was all said and done she was eating one thousand more calories then she had started with! She felt really good going into the wedding and now has a sustainable plan that she can follow happily ever after!
I got a text last week from Jacob of a picture of him in Hawaii. It was pretty impressive to see, so I had to compare a picture from last year. When we first started training we simply started by picking a couple of foods we could upgrade or add to Jacobs daily diet. In fact, before training was even brought up Jacob was drinking large glasses of milk daily. Noticing the pattern, a quick suggestion of just dropping the milk led to over 8lb. weight loss and encouraged better eating habits from the quick results.
Working out added an extra element to the mix providing consistency and the many benefits of strength training. Jacob was able to drop over 30 lbs, lose body fat, and add muscle. Fast forward to now and he currently hates me as we are improving his metabolism by upping his caloric intake. Yes, at times it can be uncomfortable with the increase of calories and feeling a little more “fluffy.” Not to add confusion to your brain, because aren’t you supposed to be eating less to lose weight??
No, not always. Not in this situation as Jacobs daily calories were around 800-1,000 calories (hard to eat less than that when trying to lose weight because rennet -3,500 calories equals one pound of body weight). Currently Jacob is hovering around 2,000 to 2,200. Although still a challenge we are slowly getting there. He now feels “really good” and “strong” as he adds a crap ton of muscle (a benefit of feeding your body more which then betters your overall metabolism).
Even though we slowed down the process of the actual “weight” loss as we have added back 15lbs! (Mostly muscle, still hates me lol). He now has the long term benefits of being able to eat more and still lose weight even though his calories are higher!
Keep it up Jacob! And make no mistake people, it’s not easy! He has put in all the work to make this happen from the tracking of calories, the consistency of workouts both in the gym and out and also rewarding himself along the way with vacations without self sabotage.
This year was a lot about taking care of myself! I was tired of how I looked and felt. So I put my head down for a solid year and committed to a better version of me. The first picture resembled someone who had no control and was stressed, stretched out, and took less actions. I was being an imposter to my clients.Telling them how important it was to work out & take care of themselves, while I failed to do the same.
The second picture is someone who had much more control, a clearer mind, was way more productive, didn’t care so much about what others thought, and a renewed confidence! Weight doesn’t determine a person’s worth but like it or not it does reveal some of the imperfections we might have in our lives through past events or current actions.
What I learned from this process is that when you commit to being healthy, you actually also commit to being more successful in life as there are a lot of translatable actions that need to be taken. I learned that we naturally lose motivation and are quitters so having a coach like @jeffh91_ was very beneficial for success. I learned to be more patient with my clients because I also used the same excuses like being too “busy” when having bad check in weeks with my coach.
I learned a ton this year! Too much to share in one post, but I know this year made me better and more relatable to what my clients go through. I hope this will be your year and I can be of help to you by providing relatable value!
-Matt