We are more than halfway through our Fat-to-Fit Weight Loss Contest and I thought it fitting to use this submission to highlight some of the most important lessons our contestants have learned thus far on their journeys as well as discuss in depth the fat loss tips shared at our recent Weight Loss Workshop.

Before any of the contestants got started almost all of them came to me with one of these statements:

• I'm tired of these miserable diets that never work and are impossible to stick with

• I am unable to lose this excess weight around my mid section

·• I am not feeling attractive because of this extra layer

• I'm not fitting a work out into my schedule even though I know I should

• I have tried workout video but they are boring and un-motivating

• I do cardio 3 times a week and barley see any results

The problem is that people have been lied to and deceived by large corporations and unscrupulous marketers. Most people who are trying to lose fat are doing it all wrong – and they don’t even know it! Well, I take that back…they realize it when they don’t see their desired results.

We pride ourselves on being a teaching training center. Through our group training, our contest contestants have learned the importance of the four major components in weight loss. These components, nutrition/supplementation, cardio, resistance training and accountability and motivation, are the real deal, no nonsense solutions to true weight loss.

1) Nutrition/Supplementation plays a huge role, and simply put, it is just calories in versus calories out. However, before anything else, you must know your daily expected caloric burn. Through our online program, trainees know what theirs is down to the minute.  They can also log their food and track where they are for the day based on what they have eaten and what they have burned. We also have our own EarthFIT nutrition formula that helps take people to another level in their fitness. In short, it all comes down to moving more and eating less.

2) Cardio- Many waste their valuable time and energy running long distances to lose weight. This is actually one of those instances where there is a quicker fix. There is no need to run on a tread mill for an hour or more to lose weight. You can actually get the same results or better in only 20 to 30 minutes with proper interval training.

3) Resistance training is key to permanently raising your metabolism. If you add a pound of muscle to your body you can increase your resting metabolic rate and burn up to an extra 50 calories a day with that one lb of muscle. If I were to add 10lbs of muscle to you, (10lbs x 50 calories = an extra 500 calories burned a day!) you would burn an extra 3500 calories a week and there are exactly a 3500 calories in a lb of fat. Who wouldn’t want to burn extra calories just sitting down?

4) Accountability and motivation trump all the above. Without someone holding you accountable for your eating and cardio habits outside the gym and pushing you through your resistance training inside the gym, it will be difficult to get the desired results. Even I, a trainer, get much better results when I train with one of my trainers.

All of our contestants are winners, no matter who actually earns the title. The knowledge they have gained and the strides they have made in their individual journeys are amazing.

But it’s not just our contestants and trainees who we aim to educate. We at EarthFIT like to share the “good news” with our community. Last weekend, we held a free weight loss workshop that filled rapidly. That told us that the need for information like the above and more is great. We were pleased to see people from all walks of life at the workshop eager to learn. I explained the four components listed above to the attendees and shed a great deal of light on some of their greatest misconceptions about fitness and fat loss.

One of the attendees, Julie Jones, is a new trainee whom we find inspirational. She came to us with a goal of losing over 80 lbs. in order to enter the Air Force, a life-long dream of hers.  It’s a tall order, but with dedication like hers, it is totally achievable.  Within just three weeks of group training she has lost 14lbs! She truly inspires me because she gives her all during every moment and has followed our program and has achieved great success in a short period of time. We are behind her all the way and will see her through to her goal. Clients who commit to our program and coaching seriously will see amazing results!

EarthFIT’s group training platform, exercise plans, nutritional strategies and accountability and motivation provide a comprehensive 21st Century solution that addresses the challenges of weight control in today's society. EarthFIT is committed to providing fresh solutions based on the most up-to- date technology and science coupled with the human touch, understanding and compassion of an expert fitness professional. But don’t take our word for it. Numerous clients have shared their stories in an online testimonial that we invite you to browse on our website, www.earthfitnessgym.com. There you’ll also be able to sign up for our free fat loss report.

When it comes to fitness, “Aim Higher. Train Smarter. Live EarthFIT!”

As I began jogging around the room warming up for our workout, visions of my victorious Saints began to swirl in my head.  The joy and excitement of recalling key momentum shifts during the big game were quickly replaced by the thought that I must be carrying around an extra Saints fan on my back while moving through the workout circuit! My legs, arms and abs were not enjoying this wake up call.  Ah yes, let’s rewind again; now I remember the previous evening’s Cajun delights of gumbo and po’boys along with celebratory champagne toasts. I confess, I didn’t deprive myself of these special occasion foods. It’s just that now I don’t eat an entire fish bowl full of gumbo and my diet is more about quality than quantity.  But as I huffed and puffed my way through class, I intuitively made the connection - those foods that don’t help fuel my muscles will negatively impact my workout performance. This might seem like a no-brainer to you, but I apparently needed to feel that lesson in my bones.  I’ve now learned that if I pay attention, my body has plenty to tell me.

Coach Ian infuses each class with mixtures of cardio, strength training, balance, stamina, mobility and flexibility.  EarthFIT’s music is a great motivator for me too (I suspect true DJ skills here), especially when I’m in the midst of a difficult exercise circuit like walking lunges (not my favorite!).  I just think “If I can keep working through this class, I’m one step closer to lying on a palm-filled tropical beach sitting pretty in a bathing suit and swank sunglasses.” Are you with me ladies?

According to Coach Ian’s scale I can say with great pride that four whole pounds have melted away from my frame within the last three weeks! The positive effects of weight loss I have experienced through my workouts at EarthFIT are safe, sustainable and truly enjoyable. Spoiler alert: I’m afraid there’s no magic path to lasting weight loss. I’ve found it to be simply one training class at a time.  How will I continue to stay motivated? In the immortal words of Destiny’s Child, “I’m a survivor, I’m not gonna give up, I’m gonna work harder!”

TIPS FROM THE TRAINER:

Leslie is doing an amazing job, we really upped the ante this week on the training and she hung in there really well. I am truly proud of her.

I’d like to address those special occasions that Leslie referred to, such as Superbowl Sunday. Those occasions are fine as long as they are few and far between, especially when you are in a weight loss competition.

Here's an example. You want to lose 20 lbs. Your expected calorie burn is 2000 calories (calculated by weight, height, age and activity level) and you want to burn a pound of fat per week. Then, you'd need to eat 1,500 calories per day. That's a caloric deficit of 500 calories a day. 1lb of fat = 3500 calories. So negative 500 calories a day multiplied by 7 days equals -3500 calories: one pound of fat.

If people decide to cheat or overindulge on those special occasions then their goal will be delayed.

I am addressing things like this and more in detail at our FREE Weight Loss Workshop, Saturday, March 6, from 10 – 11 a.m. at EarthFIT’s The Studio, 31-A Market in Habersham. I invite the Beaufort community to attend and learn our four main methods for weight loss success, how to take control of slow metabolisms and uncover why certain plans have high failure rates.  Attendees will receive a free two week trial of dotFIT, an innovative web-based program with a comprehensive fitness and nutrition library that allows clients the ability to track their progress. We hope you’ll join us. Reservations are required as space is limited. Call or email now!

“Aim Higher. Train Smarter. Live EarthFIT.”
31-A Market St., Beaufort, SC
1-800-718-7FIT
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It's game-on at EarthFIT.  I am now in my second week of training and already I feel new muscles in my body being awakened and strengthened.  Does EarthFIT have the magic elixir to undo the damage of years of body neglect?  Quite possibly.  I feel a release of tension throughout my back and neck which those of us who are slaves to a computer can readily identify with. My posture is improving and I am walking taller and with purpose!  An unexpected delight and benefit of exercising is feeling an inner pride about how I am taking care of myself.  I have been surprised to feel a much higher energy level upon completing my workouts and I find I’m accomplishing more in my daily work and life. These workouts provide the catalyst for tackling a day like no cup of coffee could ever do!

Beginning a work-out program has naturally brought a sense of discipline to each of my days. I am learning to treat my group personal training classes just like any other appointment, and that time gets scheduled into my calendar.  By committing myself to these classes – and the Fat-to-Fit Weight Loss Contest – I bring integrity and purpose to my daily life.  The best part is I’m having fun in the process! Also, knowing that I could win an amazing training package at the end of the contest doesn’t hurt either.

In conventional exercise programs, repeating the same exercise routine week after week, for me, quickly becomes boring and I’m apt to quit much sooner. Queue the story of my life thus far: First there was the Jane Fonda video mania, followed by the Solid Gold Dancers workouts, throw in a little Richard Simmons, and... well, you get the idea. I just never could identify myself with dancers in gold leotards! Thankfully, each workout at EarthFIT is different and Coach Ian (there’s really nothing else to call him) leads us in a variety of exercises each time to strengthen and work all core muscles. I am struck by how my body responds when doing an arm exercise – because I also I feel my abs, hamstrings and back all in the mix when executing the move. Even with several classmates of all ages, shapes and abilities, we all receive that special one-on-one attention and support to push ourselves a bit more each time.

While exercise is a key component, nutrition plays a vital role in how well I perform - and compete in the contest. Coach Ian provides us with tips on how we can improve our diet with more fruits, vegetables and lean protein – which fuel our bodies more efficiently to create lean muscle mass. (That explanation makes eating well worthwhile. For years I heard that it was just “good for me.”)  I have committed to bi-weekly weigh-ins, which brings a new level of accountability to my goals in this program. I have also created a health and wellness collage that I keep on my closet door to remind me of the goals, plans and dreams I have for myself. The inspirational quotes and photos help me to stay on course and provide a gentle reminder of what I can do each day to accomplish them.

My enthusiasm and eagerness to exercise continues to grow.  I guess those endorphins are for real! The fact that I am actively participating in my health for the present and future keeps me coming back.  That and the fact that Coach Ian pushes us forward and lets us rock out to songs like “Maniac” and “Eye of The Tiger.”  What else could I ask for?

Tips from the Trainer:

We’re excited to see Leslie, among others, take charge of their lives. She mentioned several great topics that I’d like to discuss a bit:

Posture and strength: Besides fat loss, added benefits of our training program are improved posture & back strengthening, which helps those with sedentary lifestyles exceptionally well. Sitting all day tightens specific muscles and weakens others, creating an imbalance. The longer the person has been living that sedentary lifestyle, the bigger the imbalance.

Time Management/Scheduling: Scheduling the workout just like any other appointment is a major part of becoming successful at living a healthy and fit lifestyle. People who commit to a workout schedule at least 2 times a week can create a habit in a little over a month. On the other hand, people with inconsistent schedules lose focus, create excuses and fall short of their fitness goals. Commitment is the number one factor in success. A minimum of 2 times per week is necessary for results to be seen.

Eating Habits:

Nutrition plays a huge role in fitness. When it comes to losing weight it's calories in vs. calories out, but there are secrets to pre and post workout meals that can maximize results and add lean muscle faster than would be possible without that knowledge. There are also foods and supplements that can increase the recovery process, decrease the duration and level of soreness and improve energy levels.

Accountability:

Getting the right personal trainer to coach you through the week as well as the training sessions, and hold you accountable to your nutrition and fitness goals can drastically improve your results. This can cut your workout time in half and garner twice the results. Also, studies have proven that accountability through frequent weigh-ins leads to greater weight loss results. Research has also demonstrated that if a person weighs-in less often, their chances for weight gain are greater.