Success Stories and News
Playing the Long Game for Lasting Results
Since February 2020, Ann has been committed to a complete transformation where we reduced her caloric intake in an effort to lose body fat. We then moved into a reverse diet where her caloric intake increased with the goal of keeping her body fat the same. From Jan....
Ann Potempa on macro tracking, home workouts and building muscle
Ann has been training with us since 2017. She's attended all of our programs from large Boot Camp style workouts to Small Group and Private personal training. Ann has built up her home gym to the point where she's now doing Online Coaching with us, and exclusively...
Self-sabotage is keeping you from getting results
It’s far too easy to get caught up in the collective chaos that has infiltrated not only our society, but the world as a whole right now. While certain things are in our control, many things are beyond it. Yet, we insist on obsessing about the unknown, scrambling to...
Establishing Personal Values
If you’re planning to set New Year’s Resolutions for 2021, I encourage you to take it a step further and establish personal values as well. Values lay out a clear path for you to follow. They come in handy when you're wandering through life, disoriented, miserable...
FITNESS SHORTCUTS (there are none)
FITNESS SHORTCUTS There are none. (Shit, this is a long one). If you're spending time in the gym, hoping to see a vein in your biceps or some semblance of your abs, you need to pay close attention to a bunch of stuff: Your nutrition Your goals/desired outcome(s)...
I’m still here: Day 54
I never intended to write a Blog post a day when I started this 90-day challenge, it just kinda happened for the first few weeks. I also did not intend to take a break from writing for as long as I have now. So, let me catch you up. I have been getting outside to hike...
Hitting plateaus: Day 38
Life has been busy and I haven't been able to devote as much time to blogging here as I would like. That being said, everything is going well. One shift I've noticed this week is that I have a lot more stamina in the gym, and I'm eager to train. I plan all of my...
Reflecting: Day 32
I'm happy with the progress I'm making and have been diligent about tracking my workouts and nutrition every day. I've been tracking my workouts in notebooks on and off over the past 16 years. If you want to get stronger, build muscle and lose body fat, you have to...
This is a problem: Day 28
We are staying at the Best Western hotel in Seward, Alaska, and it's been pretty decent the past few days. My only complaint is that because of the current state of affairs in the world, they don't serve any meals in their kitchen area. Instead, they bag up a bunch of...
Coasting: Day 26
Fat loss is becoming easier every day. I like to call this part of the process coasting. Everything is (mostly) effortless. I have developed good habits around food and exercise again, and I'm seeing results. I've noticed that my stamina while out walking and hiking...
The benefits of being in shape: Day 23
I'm behind on regular blogging, but all is going well. I had one day of overindulgence, and it was great. Enjoyed some donuts and got back on track the following day. I don't refer to bigger calorie intake days as "cheat days" or anything else. In fact, I don't give...
Front load your protein for best results: Day 19
Protein is a really important macronutrient to facilitate losing body fat and building muscle. If you front load it, meaning you prioritize it at every meal, it becomes much easier to hit your target number each day. For example, when I plan breakfast, I make sure I'm...