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Tuesday, August 12, 2014

Motivation Monday! Abby's Healthy Lifestyle Transformation!

Today's Motivation Monday story from The Sweat Training & Fueling Plan is Abby! Abby was in the gym all growing up…dance, gymnastics, & cheerleading. Her weight got away from her when she left her athlete lifestyle & transitioned to her career lifestyle. Abby decided to step up to the challenge she was faced with, refocus her motivation, & move forward with a healthy long term lifestyle. 

Before & After. Down 11.6% Body Fat in 12 weeks!

I grew up in a small town south of Canton, OH. I was always very active as a gymnast, dancer and competitive cheerleader. I pretty much spent my entire childhood in the gym and continued as I went on to college. I have always struggled with my weight. Although my habits didn't change often, my weight would yo yo without me even realizing. Even as I looked through old photos to find “before” and “after”, it was apparent that I gained and lost weight all throughout my life. After I graduated college and my regular workouts, dance and cheerleading stopped, I gained weight and it really never came off.


Before: Cheerleading Athlete Lifestyle

I had just moved to Cincinnati a few months prior when I started looking into a trainer. I was going to the gym everyday, yet I wasnt feeling stronger, nor was I losing weight. I knew i needed some help to get back on track. I work at Kroger and essentially eating is part of my everyday job. It makes it challenging to get on a diet and stay focused. I actually went to my first session with Danielle in December, yet didn't start with her until Memorial Day. I wasn't ready to commit my money or time. As my weight continued to climb and I continued to feel uncomfortable, I decided to take the plunge. I knew if I was going to do it right, I needed to do nutrition and workouts to jump start my plan. Luckily my family was able to support and help me with the investment into myself.


Left: Before, Athlete Lifestyle. Middle: Non Athlete Lifestyle. Right: Back to an Athlete Lifestyle

My goal was to lose 10% body fat in 12 weeks, and just to feel more comfortable and have more energy. My clothes were fitting tightly and I was just need happy.

I just googled Cincinnati training. Location was important to me so I had no excuse. Sweat happened to be just around the corner from both my house and my work and had great reviews. After meeting Danielle, I knew she would keep me motivated through the journey.

It was not easy. I travel for work which made it even harder. I got in a routine. I use the app Pact which allows you to set your gym goals and charges you for every day you do not meet your goal. Once the body fat started 

I had one week where I lost nothing, and one week where I even gained 2% body fat back in a week. Those two weeks I was traveling a lot and not getting in enough gym time. I also wasn't following my meal rules as closely as I should. I was disappointed in myself and it was an eye opener. I had to kick it into gear if I wanted to make my end goal.



 I am sticking to my meal and exercise plan. It is a lifestyle. It is something I am going to have to work at everyday. I know how hard it is to get down. I look forward to being at my goal size and being able just to maintain. I am mixing in new activities like hot yoga, hikes and outdoor bootcamps to keep my workouts interesting.


I try to do the same workouts on my own that I do in my sessions with Danielle.  There were so many times that by the time work was over I had made excuses why I didn't need to go to the gym, so I decided to change them to morning workouts. I get up at 5:00AM and am in the gym from 5:30-6:30AM. For me, I prefer to get my workouts over. I listen to my body. If I'm not feeling it that day, I slow down the pace. Throughout the day, I try to take breaks to move and don't let myself just sit at my desk all day anymore. 

I like that I know when I go into the gym what I need to do to get finished. I do my circuits and run my sprints and in less than an hour, I am finished for the day. If i am feeling extra motivated, after work I try to either walk or do yoga or something active and fun.


Back To Feeling Like an Athlete Again!

Although I work in food, I am no cook. I also am time crunched as I work long hours and am involved with other organizations. I knew I needed to make it as easy as possible. I decided to try crock-potting. I throw my turkey or chicken in the crock-pot with different spices. One of my favorites is chicken or turkey, a packet of low sodium taco seasoning (Kroger brand of course) and a can of crushed tomatoes with jalapeno peppers. I then would shred the chicken over Jasmine Rice for my very own burrito bowl. Crock-potting made it simple for me to prepare and weigh my meals and then they were ready for the week.

It has taught me how to lose weight in a sustainable way and how to eat in order to lose weight and keep it off. I look at food completely differently now. Before, eating was a hobby. I still love trying new foods and restaurants. But now, I treat myself and I know how to order and what to eat. I see food as fuel and not as entertainment.

If you are thinking about changing your lifestyle...Do it! You can continue to make excuses like money, time, energy, aches and pains,etc. You will always think of reasons why you shouldn't do it. But the truth is, the sooner you do it, the easier it will be to reach your goal. I spend money on vacations, clothes, education, yet was unsure if I could/ wanted to spend the money on another gym, another diet, another scheme. Sweat training and the fueling plan was the best investment in myself that I have ever made. I am a happier and more energetic person.

I want to continue to lose body fat and tone up. I would like to lose 10 more percent body fat. This is a lifestyle for me so the journey will never be “finished”. I want to be healthy and be able to maintain it.

Start the same plan & healthy lifestyle as Abby today. Don't stress about the challenge, just move forward and change it! Start your plan now, to start living your happy healthy lifestyle.  Join The Sweat Training Online 12 week Training & Fueling Game Plan To Go Along With Your Free Online 12 Week Coach's Support to keep your game plan on track . 

Thursday, July 03, 2014

Motivation Monday! Jason's Healthy Lifestyle!

Today's Motivation Monday story from The Sweat Training & Fueling Plan is Jason! Jason is an accomplished business man, husband, father, & sweat training athlete. Learn about the moment that changed his mentality, his new lifestyle as a sweat training athlete, & how his healthy lifestyle of always pushing himself to the next level transcends to a higher level of excellence in the rest of his life. Jason exemplifies excellence, the ability to start & finish strong, achieving high levels over & over again.


Fuller shoulders, more defined chest, leaner abs, fuller quads and quad sweep, fuller upper arms.




























Who I am and what I achieved is the result of having an understanding of what "success" means to me, a set of clear goals that will help me attain that vision and surrounding myself with people who challenge me to always be a better version of myself.


Increased depth from chest to back, increased pecs, fuller shoulders, larger biceps and triceps, leaner, more defined facial lines, fuller and higher glutes, improved posture.
This journey, like most, has periods of perfection, setbacks and failure.  What is most important is that at each point you take a moment to understand what attributed to that period so the lesson is not lost.


V taper in back, X frame from shoulders to waist to thighs, leaner waist, fuller triceps, increase width between shoulders, fuller traps, can see fuller quad sweep.


Before you can be anything to anyone you first need to be someone to yourself and that someone must have strength in mind, body and spirit. Attaining the best version of self allows me to be a better husband, father and professional.



This has not always been a philosophy that I embraced, but has recently (past 2 years) become a disciplined practice in my daily choices.

In 2009 I participated in the employee health screen.  The result of my employee health screen was alarming.  It had indicated multiple factors that placed me at "high risk" for a significant health event within the next 5 years.  At first, I rationalized the results from the health screen and classified my own well being as moderately healthy.  After all, age was on my side.




 The realization that my current state was an indicator of future health became my "case for change".  On November 7, 2009 I stepped on the scale to establish my baseline and began my weekly accountability measure.  On that day I weighed 260 lbs.


I proceeded to identify certain aspects of my day as a choice in the investment that I could make in my future.  When was the last time you considered your health as being a critical factor to what your needs would be in planning for the future?  I would challenge us to look at our daily choices as a personal investment to our future well being and our current ability to serve at our greatest potential.


These choices did not come easy given my lack of understanding.  I was not looking for a trend, a quick fix or an infomercial solution. I was looking for a lifestyle.  And that's where I was reintroduced to Danielle Korb and the philosophy she created with Sweat Training.  Positive, supportive, high energy and intensity that encouraged my personal development. In the gym we added 40 lbs of muscle & leaned me out to 7% body fat taking me to 220 lbs, and what was achieved in the gym transcended to what I accomplished outside of the gym.



For me, these outcomes have contributed to my ability to function as a leader.  More importantly, it has extended my role as a husband and father by many years to come.  All as a result of the daily choices that can be made as an investment in your future well being.



Start the same plan & healthy lifestyle as Jason today. It is never to late to change your life! Start your plan now, to start living your happy healthy lifestyle.  Join The Sweat Training Online 12 week Training & Fueling Game Plan To Go Along With Your Free Online 12 Week Coach's Support to keep your game plan on track . 

I want you to LOVE your Athlete Lifestyle, Life's a Sport! -Danielle

Sunday, June 01, 2014

Motivation Monday! Jeff's Healthy Lifestyle Transformation!

It's Summer Time & Jeff is Beach Ready!

Today's motivation monday story from the online sweat training & fueling plan is Jeff. Jeff has a career as a computer programmer in front of a computer & a traveling lifestyle. He overcame those challenges to lose clothes sizes, increase his confidence, motivate his career,  take on new fitness challenges, & even helped his mom lose 40 pounds with the plan. Jeff motivated himself, his career, & his family…so can you, his inspiring story….



I’m Jeff, I’m 35 years old, and was born in raised here in Cincinnati. I went to St X here in town for high school and then Ohio State for college. Since college I’ve worked as a computer programmer, bouncing back and forth between living in Cincy and Columbus a couple times. For the past 3 years I’ve worked on my own as a consultant.

Working as a programmer can mean a lot of long hours sitting in front of a computer, especially since I’ve been self employed. My job doesn’t involve a lot of physical activity, but can be mentally draining, making it difficult to work up the motivation to get to the gym after work.


Before

Right around the time I started my own business, I started spending less and less time being physically active, and by 2013 was well over weight and very unhappy with the shape I was in. I had tried a bunch of different ways to get back in shape, but none of them worked. I’d try them for a few days and then stop.

Most Recent After
My initial goal was simply to lose as much body fat as quickly as possible. I wanted to re-establish a good baseline for myself that I could use to springboard to other goals, and get back to a lifestyle that involved really strenuous exercise on a regular basis.

My dad’s girlfriend started Sweat Training, and talked about how great of an experience she had.


After



It was tough at first, just because I was used to being in better
shape than I was at that point. I would struggle to do things that used to be easy for me, and have to exercise at a much slower pacing than I was used to. It really helped to have someone to keep me accountable and remind me that with dedication I could push through and get back to
being fit.

I travel a decent amount, both for work and for fun, and traveling makes it really hard to stay healthy. It’s tough to find the motivation to workout, and it’s really hard to eat healthy when you aren’t at home.


After
Even with that challenge I’ve pushed through by working that much harder when I am at home. I push myself to earn the trips through working hard in the gym and eating right as much as possible.

I maintain my new healthy lifestyle by trying to get to the gym 4-5 times a week. Normally I come to Sweat Training on Mondays and Wednesdays, which helps me get the week off to a good start, and then fill in more workouts on my own. As the weather has finally warmed up, I’ve also started working in some runs outside at parks.


After

I try to prepare meals for several days. My favorites are lean turkey breast, which I make into chili, and chicken breast mixed with buffalo sauce. Both are really easy to make in bulk and taste good. I do have days when I eat unhealthy more often than I’d like, but I try to focus on getting right back on track when these happen.


My training is whole body cardio-intense circuits with someone shouting motivational things at me (“Water breaks are for the weak!” is one classic Danielle example) and keeping me accountable to the program.

The intensity is what I like most about my training! I enjoy pushing myself to complete the circuits and cardio as quickly as possible. I also like the creative exercise combinations.




With the fueling plan, I like being able to plan out healthy meals in advance and make them in bulk. This takes so much of the guess work out of eating the right stuff, and keeps me from eating out. I also really like knowing the exact portion sizes I should be eating, and how to divide meals correctly among fats, carbs and proteins.

The greatest gains from this plan is the clothes size change, pounds lost, & being able to be ready for a tough mudder.

I’ve lost a total of about 18 pounds on the scale, and about double that in terms of body fat – about 36 pounds of pure fat weight lost in total! It’s been great to have clothes fit me better, and to be back to feeling like I was at a pretty good fitness level.






This plan has had an impact on the rest of my life. My confidence in myself skyrockets as I improve my physical
conditioning, which is really a great feeling!

If you are where I was don’t get discouraged in the beginning, keep pushing through, and you will be able to turn the corner and achieve your goals.

My next goal is to lose around 10-15 more pounds as quickly as possible, and then begin a muscle-building phase. I have some specific strength goals in mind as well: getting my 1 Rep max on Bench Press back above 300 pounds, and being able to do 15 standard pull-ups without stopping. I’m also planning to complete an endurance event this year that will test me – either a Triathlon or a Tough Mudder.


You have the ability to overcome the challenges your career & lifestyle have to reach your healthy lifestyle goals just like Jeff! Start Today & Join the Online Sweat Training & Fueling Plan. Motivate yourself, your career, & your family members with your healthy lifestyle!

Tuesday, May 27, 2014

Train Tuesday! The Bikini & Briefs 6 Week Challenge, Week 6 Game Plan!

The Bikini & Briefs 
6 Week Challenge
Week 6 Game Plan!

1. Fueling!
Keep it simple & stick with it, you are headed to the finish line. If you are needing sweets or fats in your meal plan then indulge in moderation & limited frequency, but don't over indulge or over do portions. You want to keep your momentum going to the  end while feeling a sense of satiety with the little indulgences this week. When you do cross the finish line you won't have the urge to over indulge.

2. Training!
Cut down on the intensity this week & focus on just getting all your workouts in. Your body is tired, keep up with training with moderate to low intensity. You want to feel healthy & happy at the finish line!

3. Mentality!
Stay calm train & fuel on! The final week is about staying calm & positive with your routine. Backing down on intensity & allowing a few indulgences this week will get you to the finish line & then keep you there LONG TERM as a LIFESTYLE! 

Join the 2014 Bikini & Briefs Challenge NOW to be Beach Ready! The Online Sweat Training & Fueling Plan. Start living your healthy lifestyle Dreams! 

Monday, May 19, 2014

Motivation Monday! The Bikini & Briefs 6 Week Challenge! Week 5 Game Plan!


The Bikini & Briefs 
6 Week Challenge
Week 5 Game Plan!

1. Fueling!
You added some variety last week, but don't forget to keep up with the consistency while you add variety. You are definitely starting to get tired of being regimented with your food. Focus on the finish line & stick to the plan!

2. Training!
Back to 1 a days, so let your body recover this week. Going back to 1 workout a day will feel great. It will let your body recover while still making improvements towards your goal.

3. Mentality!
Focus on the finish line, the last mile is the hardest mile but its the most important mile to get the MOST & BEST change to get you to your goal. It's not about how you start it's about how you FINISH!

Join the 2014 Bikini & Briefs Challenge NOW to be Beach Ready! The Online Sweat Training & Fueling Plan. Start living your healthy lifestyle Dreams! 

Thursday, May 15, 2014

It's Game Day Thursday! Coach's Top Ten I Deserve To WIN Mentality!

1. The I deserve to LOSE mentality while working out, when I lost my excuses I gained my results!

2. The I deserve to WIN mentality while working out, allows you to focus & have fun with the sweat.

3. Give yourself your own mental pep talks. Morning time is the perfect time for your mental pep talk. Start line of your day.

4. Don't open the door, knock the door down, say hello I'm here happy & ready to work. I'm going to cross the finish line of my goal.

5. When you focus on your goals shoot for The Best. My Dad, Hank the Hammer, is The Biggest Trasher talker I know…. "The only way to run is with the Big Dogs!" That confident energy is permeating!

6. Winning teammates & coaches build a winning team. Haters always gonna HATE & TAKE, LOVERS always gonna LOVE & GIVE. They will invest in your goals as you invest in theirs!

7. Focus on the strengths, the weaknesses will disappear!

8. Big challenges are great, they lead to Big wins. I've been given the compliment of being a big trash talker, have FUN with it! It's all positive!

9. The greater the challenge the greater the mistakes. Mistakes are good, learn & move forward.

10. LOVE yourself enough to live a healthy lifestyle. 

Join the 2014 Bikini & Briefs Challenge NOW to be Beach Ready! The Online Sweat Training & Fueling Plan. Start living your healthy lifestyle Dreams! 

Wednesday, May 14, 2014

It's Wednesday Fuel! A Healthy Loaded Potato!

Shopping Instructions:
1. Buy a package of 92-99% lean ground turkey, I like the 93-96% the best :)
2. Low fat sour cream
3. Low fat sharp cheddar cheese
4. A white potato already wrapped in shrink wrap

Cooking Instructions:
1. Brown the lean ground turkey in a skillet over medium heat. While you start this, throw the potato in the microwave for 8 minutes. Make sure it's completely soft before you stop the cook time & unwrap. 
2. Season with cinnamon & cayenne pepper. These two spices help slow digestion & speed up your metabolism. You can also use your favorite chilli seasoning if you like it a little more hearty.
3. When the turkey is browned, don't turn the heat down & let it sit. You want to immediately strain the meat in a colander to drain the excess fat. This is going to save you a lot of calories.

Serving Instructions:
1. Grab a bowl, open the potato up, put a cup to a cup & a half of lean ground turkey on top of the potato. 
2. Add a dollop of low fat sour cream.
3. Sprinkle no more than a 1/4 a cup of low fat sharp cheddar cheese & enjoy!


Join the 2014 Bikini & Briefs Challenge NOW to be Beach Ready! The Online Sweat Training & Fueling Plan. Start living your healthy lifestyle Dreams!