Fitness Together Moorseville's online newsletter for March 2018
2016 #2 Studio in North Carolina | 2015 Top Performer Panel Fitness Together
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FITNESS TOGETHER MOORESVILLE
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Results We Never Thought Were Possible Celebrating Get Real 30’s Massive Success
W e started 2018 off in a big way with our first Get Real 30 Nutrition Challenge. I hoped to help people get a head start on their weight loss resolutions, but the results I saw went far beyond what I could have imagined. One woman who joined the program, Susan M., told me about how the challenge genuinely changed her life. “Since Day 3, I no longer have chronic migraine headaches,” Susan said. “Sometimes, I was taking migraine medication twice a day, but since the challenge, I have not needed any medication. Secondly, I hadn’t been able to lose weight in the past, no matter how hard I trained, but with this 30-day challenge, I lost 14 pounds. This challenge also had a positive impact on my family. We’ve grown closer together because we’re cooking and enjoying meals together. This challenge has truly been life-changing.” Susan isn’t the only person who told us about the positive experience she had during and after our Get Real 30 Challenge. Another participant, Eric E., said, “It’s the lightest I’ve been since 2007.” And Rhonda M. was excited to talk about both the weight she lost and the knowledge she gained. “I have learned how to eat to best fuel my body,” she told me. “I have learned I have more self-control and determination than I ever thought. In 30 days, I lost 10 pounds and 5 percent body fat, and most importantly, I found peace. I no longer have a love-hate relationship with food.” It’s crazy to think we almost didn’t do the challenge! When I asked my trainers about doing a 30-day challenge, one of them said, “I don’t really think those work.” We ultimately decided we’d give it a try anyway. All 21 available slots filled up, and by the end of the challenge, I was blown away by what we achieved. There’s a reason my trainer thought a 30-day challenge wasn’t worth our time: Most of them really don’t work. But I sat down and developed a special system I hoped would lend itself to success. We included four things in our challenge I think really made a difference:
1. The challenge was limited to 21 people, so we could give each participant the attention they deserved. 2. We set up an accountability group on Facebook where everyone could chat about their progress daily. 3. We recommend a special diet to go along with the challenge. Our Get Real 30 Nutrition Plan emphasized eating whole foods and lean meats while eliminating sugar, dairy, and gluten for 30 days. 4. Participants paid $99 to sign up, but if they stuck with the challenge, followed the nutrition plan, and lost 5 pounds, they got their money back at the end of the 30 days. We hosted a kickoff event on Day 1 and a celebration event after Day 30. All the while, I saw how supportive everyone was of one another. The Facebook group was full of posts where people celebrated others’ achievements. I’m proud to report that the people who really committed to the challenge were the most successful. As a trainer, when you start a new program with new clients, you always hope it goes well for them. Success isn’t a guarantee, so when I get to see numbers like this, I can’t help but feel proud of the work we accomplished. If you missed out on our last Get Real 30 Challenge and want to try it yourself, I have good news for you! I was so proud of the success we saw during Get Real 30 that I wanted to do it again, and soon. Our next Get Real 30 Challenge starts at the beginning of April. We’ll have limited space available, so if you want to participate, give us a call at 704-658-1522. I fully
believe this Get Real 30 Challenge can be just as successful as the first one. I invite you to join us and see the results for yourself.
- Bryan Wisdom
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NEXT WAVE IN HEALTH AND FITNESS Why Muscle Pliability Is the
Muscle pliability is all the rage in modern strength and conditioning training. This method of training has recently been made famous by athletes like Tom Brady, but it’s applicable to all levels of training. The concepts are very basic, the workouts can be done anywhere, and it benefits a variety of training goals. WHAT IS MUSCLE PLIABILITY? Muscle pliability is the lengthening and softening of your muscles. The long-standing belief in strength training is that lifting weights is the path to strong and healthy muscles. While you will get bigger by lifting, it also makes your muscles shorter and tighter. This increases the likelihood of an injury. Training for pliability elongates muscles, making them softer and less easy to strain. HOW TO TRAIN FOR IT
bands and foam rolling to train your soft tissue. The intensity of the training is at your discretion and can be as minimal or intense as you like. Training is usually accompanied by some form of massage to help prevent buildup of lactic acid and muscle tightening. FAD OR NEXT BIG THING?
We’ve all seen the waves of new health and fitness regimes that will change your life forever. With a lot of trainers moving toward this approach, it’s easy to be cautious about whether or not this is the right path for you. Pliability is not just a specific workout plan; it’s also a great workout companion. By adding pliability to your workout regimen, you can enhance recovery and limit injury. It’s the perfect add-on to your program. It helps you push your body further while mitigating long-term complications. Plus, who doesn’t love a massage after a workout?
Training for pliability is simple and can easily be integrated into any workout plan. Pliability workouts use resistance
TESTIMONIAL -Scott B.
After completing the Whole 30, one word comes to mind, PROOF . I say proof because the results I had, showed me what happens to our bodies when we put the right things into it. This was the first time I’ve ever fully taken one of these plans/diets seriously. Going into it, my biggest concern was being hungry. I’m a very picky eater, when I say that, think of the pickiest eater you know, then realize I’m much worse than them. It wasn’t nearly as bad as I expected. Days 11-13 was the toughest for some reason, I couldn’t seem to get full those days but other than those days it wasn’t that big of an issue. I did branch out and try a couple foods I never would’ve tried before, some I liked and will continue to eat, but it did make me attempt them at least.
After the first 5 or 6 days I immediately started feeling a change in my body, mainly my stomach. The bloating was going away pretty quickly which also gave me the encouragement to keep at it. I really enjoyed finding the approved items that would help us replicate some dishes we liked previously, just making it the right way, a healthy way. I honestly don’t have anything negative to say about the Whole 30, if you stick to it, you will see results . I plan to still stay as close to it as I can and keep trying to get my body the best it can be. I did work out nearly every single day of the program so that helped with my results I’m sure. BEFORE AFTER 30 DAYS
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What ’s on the Get Real 30 Menu?
At the beginning of the year, we saw a great deal of success during our Get Real 30 Nutrition Challenge. Participants achieved outstanding results thanks to their dedication and support of one another. However, it’s important to recognize that physical fitness is only part of the process when it comes to positive transformation. During Get Real 30, we also employed a special nutrition plan. The plan instructed participants to stick to whole foods, filling their diets with fresh fruits and vegetables, meat, poultry, fish, and healthy fats, like avocados. At the same time, participants cut out added sugar, dairy, grains, and legumes. If this menu sounds familiar, it’s because our nutrition plan follows many of the guidelines encouraged by Dallas and Melissa Hartwig, the minds behind the popular Whole30 program.
When told not to eat dairy, grains, and legumes, some people scratched their heads. “Aren’t milk, whole grains, and beans good for us?” you might ask. While it’s true these foods can be good in moderation, they can also be damaging to your overall health if you have a food sensitivity. If you have been drinking milk all your life, you might not know that’s why you still have the acne of a high school sophomore. Or, maybe you’re unaware that bread leaves you feeling sluggish. After you spend 30 days cleansing these foods from your system, you can slowly start to reintroduce them to your diet. As you do so, you can identify which foods trigger a negative reaction. One of the most interesting aspects of our Get Real 30 diet is that it’s not meant to be used as a weight loss diet at all. While most people do lose quite a few inches eating like this, the key is to
create long- term habits for healthy eating. Breaking your sugar addiction
this month keeps you away from the candy machine for
the rest of the year. Plus, you’re able to learn how to plan healthy lunches, like chicken salad with bacon and scallions, instead of ending up at the fast-food window every day. Healthy transformations should last a lifetime. If you want to learn how to get involved in our next Get Real 30 Nutrition Challenge, call 704-658-1522. The next challenge kicks off in April, so sign up before you miss out!
STARTS MARCH 22
10 DAY CHALLENGE
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704.658.1522 229 MEDICAL PARK RD, SUITE 100, MOORESVILLE, NC 28117 Find the latest exercise and nutrition tips at fitnesstogether.com/mooresville
MOORESVILLE
Open and Discover!
• Results We Never Thought Were Possible • Why Muscle Pliability Is the Next Wave in Health and Fitness • Scott’s Success Story • What’s on the Get Real 30 Menu? • Spring Clean 10 Day Challenge • Your Dinner Table Might Be the Key to a Happier Family
EMPOWER. EDUCATE. LIVE PAIN FREE & ACTIVE.
THE KEY TO A HAPPIER FAMILY Your Dinner Table Might Be
Call All Hands on Deck Mom or Dad shouldn’t be expected to cook alone for every meal. This is family time, after all, so call in the kids! Make sure their tasks are age-appropriate — leave sautéing vegetables to the high schooler and let your first-grader set out the cups. This is the perfect opportunity to teach kids valuable kitchen skills and to take some of the burden off your plate. Plus, if your kids are picky eaters, inviting them to be part of the cooking process can make them more inclined to try the finished product. Don’t Stress Yourself Out It’s okay if you’re too busy on a Monday to cook dinner. There’s always Tuesday. Or you can take a trip to your favorite family restaurant. Family meals should be fun, and that can’t happen if you’re stressed. Don’t feel pressured to make each meal perfect or to prepare a three-course dinner every night. Chicken and rice can get the job done as long as you’re all sitting around the table as a family. No matter how hectic your schedule may be, making family meals a priority is always worth the investment. Who’s in the mood for meatloaf?
The family dinner is a staple of years gone by. These days, the only time you see a family sit together and break bread seems to be at Thanksgiving. This is a shame, because regular family dinners are important! This time can have a positive impact on your kids’ lives. A study published in the journal Pediatrics found that kids who regularly partake in family meals are less likely to experience depression or engage in drug use. Furthermore, The National Center on Addiction and Substance Abuse at Columbia University determined that kids who eat family meals five to seven times a week bring home better report cards.
Even when schedules are busy, you can make family dinners fit into your agenda with these tips.
Be Flexible About Mealtimes Dinner doesn’t have to be at 6 p.m. on the dot. If Kamala has a karate tournament in the evening or Peter needs to stay late at school for art club, why not break out the healthy snacks and make dinner happen a little later or earlier? Plus, the meal you share as a family doesn’t have to be dinner. If there’s time in the mornings, sit down for breakfast. If you have the opportunity on weekends or during a school break, grab lunch together.
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