Cutting down your sugar intake

The Many Names of SUGAR

Reading food labels is key to avoiding items that are high in sugar. However, it’s important that you are aware of the many names for sugar that can be found lurking in ingredient lists.

All of these are names for refined sugar: high fructose corn syrup, dried cane syrup, invert sugar, molasses, sucrose (and any word ending in “ose”), brown rice syrup, honey, maple syrup, cane juice, beet sugar, brown sugar, and corn syrup.


Is sugar a sweet old friend that is secretly plotting your demise?

There is a vast sea of research suggesting that it is. Science has now shown us, beyond any shadow of a doubt, that sugar in your food, in all its myriad of forms, is taking a devastating toll on your health.

The single largest source of calories for Americans comes from sugar—specifically high fructose corn syrup. Just take a look at the sugar consumption trends of the past 300 years:1

  • In 1700, the average person consumed about 4 pounds of sugar per year.
  • In 1800, the average person consumed about 18 pounds of sugar per year.
  • In 1900, individual consumption had risen to 90 pounds of sugar per year.
  • In 2009, more than 50 percent of all Americans consume one-half pound of sugar PER DAY—translating to a whopping 180 pounds of sugar per year!

Sugar is loaded into your soft drinks, fruit juices, sports drinks, and hidden in almost all processed foods—from bologna to pretzels to Worcestershire sauce to cheese spread. And now most infant formula has the sugar equivalent of one can of Coca-Cola, so babies are being metabolically poisoned from day one of taking formula.

No wonder there is an obesity epidemic in this country.

Today, 32 percent of Americans are obese and an additional one-third is overweight. Compare that to 1890, when a survey of white males in their fifties revealed an obesity rate of just 3.4 percent. In 1975, the obesity rate in America had reached 15 percent, and since then it has doubled.

Carrying excess weight increases your risk for deadly conditions such as heart disease, kidney disease, and diabetes.

In 1893, there were fewer than three cases of diabetes per 100,000 people in the United States. Today, diabetes strikes almost 8,000 out of every 100,000 people.1

You don’t have to be a physician or a scientist to notice America’s expanding waistline. All you have to do is stroll through a shopping mall or a schoolyard, or perhaps glance in the mirror.

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Cut back on sugar (28 day plan)

If you love sweets then you know how easy it is to eat more sugar than you should. You’ve probably had a doctor warn you to cut back and know that you have at least a few pounds to lose.

Candy, cookies, pastries, and other sweets are high in sugar, which is quickly and efficiently stored as body fat. And the more sugar that you eat, the more you crave it. It’s a rough situation for you and your sweet tooth, it’s as if your sweet tooth is against you ever meeting your summer body goal!

Don’t lose heart! It is very possible to gradually reduce the amount of sugar in your diet in a way that that’s painless and practical. I have a 28-day plan here to help you to cut back on sugar consumption without going crazy. By reducing the refined sugar in your diet you’ll experience an automatic drop in body fat – this means inches and sizes lost! Sound good? Let’s do this!

Cut Back Sugar: Week One

In this first week your goal is to get an accurate idea of how much sugar you are currently consuming. You’ll act as a reporter on your eating habits for a full week, recording down everything you consume.

This week is only for reporting. I don’t want you to change anything about your diet yet. Eat as you normally do, but tally sugar grams at each meal and snack. Yes, even your drink at the coffee shop and your wine or cocktail at dinner. Look up the sugar content of everything you consume and record it.

By the end of this week you will have a clear picture of how much sugar you are eating and which items in your diet are most sugar-filled.

Cut Back Sugar: Week Two

In this second week your goal is to eliminate liquid sugar. It is all too easy to consume large amounts of sugar in beverages, often without even noticing. You know which beverages in your diet contain sugar, from your reporting last week, so target and cut out these beverages.

Sweetened coffee drinks, smoothies, alcoholic beverages, sweetened sodas and teas should all be replaced with zero calorie options. Try liquid stevia for sweetening beverages without adding sugar, it has a more pleasing flavor than powdered stevia. Avoid super processed sweeteners like splenda or aspartame as these may cause bloating and cravings for more sugar.

In addition to focusing on removing sugary drinks this week, I also want you to focus on drinking lots and lots of water. Drink 8 ounces of water before, during and after every meal and snack.

Cut Back Sugar: Week Three

In this third week we are now going to focus on eliminating the food in your diet that contain refined sugars.

What’s great about this gradual approach to cutting out sugar is that over the course of the first two weeks, while you recorded your sugar consumption and then cut out sugary liquids, you likely found yourself instinctively beginning to choose items that are lower in sugar. That’s great! That’s going to make this week all that much easier as you begin to pass on those sugar-laden snacks and desserts.

This week target and eliminate the food items in your diet that contain refined sugars. These are packaged candies and snacks, dressings and sauces, desserts and sweetened yogurts. Read labels and check sugar grams. Swap these items out for naturally sweetened treats – sweetened with fruit or stevia.

Cut Back Sugar: Week Four

You are on the home stretch! As you enter week four you should already be noticing your clothes feeling a little looser, and your energy levels should be stabilizing. During this week I’d like you to once again record everything that you eat and drink. Tally up the sugar grams and take notice of anything that you’re still consuming that’s high in sugar.

This week should reinforce the healthy changes you’ve implemented and keep you accountable. If you find yourself really missing a certain sugar-filled item then look for healthier, low-sugar replacement foods to enjoy instead of reverting back to your old habits.

The key now is to maintain your new, low-sugar, habits. The first month is always the most difficult, as new habits are formed, so you’ve already done the hardest part! Going forward, whenever you find yourself getting hooked back on sugar then go through this four week process again to get back on track.

In addition to removing refined sugar from your diet, participating in a challenging, consistent exercise plan is vital to fat loss. If you aren’t yet one of my amazing clients then reply to this email, or give me a call today!

I’d love to help you achieve a substantial drop in body fat before summer.


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A newly understood phenomenon, inflammation underlies modern health scourges, from heart disease to obesity to diabetes. “Sugar can play a role in inflammatory diseases,” says Dave Grotto, RD, a spokesperson for the American Dietetic Association. “Poor regulation of glucose and insulin is a breeding ground for inflammation.”

Under normal conditions, inflammation helps the body rebound from injury. For instance, if you cut yourself shaving, white blood cells race to the scene to mop up the wound, destroy bacteria and mend tissue. But when the injury is deep inside the body, such as inside the blood vessels of the heart, hidden inflammation can trigger chronic disease, and experts are only beginning to understand how sugar fans the flames.

In the development of heart disease, the type of carbohydrate in your diet may be as important as the type of fat, says Walter Willett, MD, professor of epidemiology and nutrition at the Harvard School of Public Health (HSPH) and author of Eat, Drink and Be Healthy (Free Press, 2005). The more refined carbs you eat, the more likely you are to be supplying your body with more sugar than it can handle with healthy results.

That point hit home when Willett and a team of HSPH nutrition researchers looked at diet and health history data from more than 75,500 women who took part in the Nurses’ Health Study. At the start of the study in 1984, all the nurses were given a clean bill of health. Ten years later, 761 had either been diagnosed with or died from heart disease. When researchers distilled the numbers, they found a telling parallel between women eating a high-glycemic diet of refined carbohydrates and those with heart disease. An even more disturbing trend was within the group of women at risk for heart disease: Those who ate the most carbohydrates – including sugars – doubled their risk of heart attack compared to those with diets only moderately high in carbohydrates.

Nutrition experts stress that there’s no point avoiding the carbs that come from eating a balanced, healthy, whole-foods diet. But there is plenty of good reason to avoid the refined carbs that quickly turn to sugar in the body.

Such sugars deliver more excess (and mostly empty) calories, which the body then con verts to triglycerides, a key indicator of heart disease.

Sugar-rich diets stress the heart in other ways, too. When blood sugar is high, the body generates more free radicals. Rogue molecules that pinball through the body damaging cells, free radicals stimulate the immune response, which can inflame the lining of the blood vessels leading to the heart. And the damage doesn’t stop there.

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Reaching your goals: Riding an elephant

Why did you do that?

Have you ever acted against your better judgment? Ummmm, of course you have. We all have. Sometimes you do things that you later regret. And this keeps you from achieving that lean, sexy body that you want.

  • You hit snooze rather than waking up early to exercise before work.
  • You blow off your healthy eating plan to indulge in a hamburger and fries.
  • You start an exercise program only to drop out two weeks into it.

These regrettable actions prevent you from achieving your goals and keep you stuck.

Most of us are all too familiar with this frustrating paradox. It’s almost as if there are two sides inside of you, raging war on each other. Your sensible side versus your emotional side. What you want versus what you do.

A psychologist named Jonathan Haidt came up with a mental model that explains exactly why you do things that you wish you hadn’t – and how to take control to finally do the actions necessary to get what you really want.

“The image I came up with for myself, as I marveled at my weakness [of willpower], was that I was a rider on the back of an elephant. I’m holding the reins in my hands, and by pulling one way or the other I can tell the elephant to turn, to stop, or to go. I can direct things, but only when the elephant doesn’t have desires of his own. When the elephant really wants to do something, I’m no match for him,” explained Haidt in his book, The Happiness Hypothesis.

Human decision making is like a tiny rider on a massive elephant.  The rider may think he’s in charge, but the elephant’s will always wins. The Elephant, The Rider, and The Path are a great framework for understanding yourself and what drives you. All human change depends on it.

Here’s Haidt’s mental model for creating lasting change in greater detail…

The Rider: is your rational and analytical side. The Rider is a visionary that has the ability to think long-term, to plan, and that is willing to make short-term sacrifices for long-term payoffs. The Rider loves to contemplate and analyze, has limited reserves of strength, suffers from paralysis by analysis, and relentlessly focuses on problems rather than solutions. Most crucially, the Rider is so small compared to the six-ton Elephant that anytime they disagree about which direction to go, the Rider will lose.

The Elephant: is made up of your emotions and instincts. The Elephant prefers the comfort and security of a well-trodden path, even if a new path leads to a better outcome – this is why it’s so difficult to change your habits. The Elephant has enormous strengths: love and compassion and sympathy and loyalty. The Elephant is the one who gets things done.

The Path: is your surrounding environment, the context in which the Rider and the Elephant operate. A rocky Path makes change hard, if not impossible, even when the Rider and the Elephant work together.

There are three steps to lasting change:

  • Direct the Rider
  • Motivate the Elephant
  • Shape the Path

1) Direct the Rider:

Change begins with a plan, and it’s the Rider who comes up with plans. Direct your Rider to analyze what’s right, on what works. When you’ve lost weight and made progress towards your fitness goals in the past what worked for you? Focus on these bright spots rather than on potential problems related to your desired change. Once you’ve come up with a plan, move on. It’s important to move quickly and to avoid getting bogged down with paralysis by analysis.

2) Motivate the Elephant:

In order for the plans of your Rider to succeed, your Elephant must feel emotionally invested in the outcome. Find an emotional connection that you feel deep down in relation to the goal. Don’t just think about why you want to achieve your goal – feel why you need to achieve your goal.

3) Shape the Path:

Make change easy. Reduce obstacles in your life, so that the new desired behavior is frictionless. Move the barriers between you and the actions that you want to take. Lay out your workout clothes the night before. Spend time in the morning to prep all of your healthy daily meals. Get a trainer to hold you accountable to showing up to your workouts.

The key to effective change is getting the Elephant and the Rider moving together on a smooth path to success. Do this and you’ll stop doing things that you later regret.

If getting into the best shape of your life is a current goal that you wish you could achieve then call or email me today. I’m here to help you direct your Rider, motivate your Elephant and shape your Path…and I won’t rest until your goal has become a reality!


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The “1200” Fitness Lie

The “1200” Fitness Lie

:Scott Kratochvil



What is the 1200: Fitness lie? It is eat less and exercise more. It is eat 1200 calories and exercise 5-6 times a week. I am going to talk about 3 types of clients that contact us. Why this lie is still told and also the health issues and problems we help clients with that have believed this lie.

I hear this all the time and (pardon my french) but it pisses me off but even more so it makes me very sad. I hear of someone starting a new workout routine and that they have lost 10 lbs in 2 weeks and I ask what did they do. (Even though I already know the answer) They started following this “online fitness guru” or a routine out from a supposed “Fitness Magazine” or started at “So and SO” place. The plan is to exercise 5+ times a week and eat 1200 calories.

This is a big dirty 1200 fitness lie.

Yes, you will see results from starting a new workout routine especially if you haven’t worked out in a while.

Yes, you will see results from eating 1200 calories. (Even though it is very short term)

But at what cost?

Why does this make me sad?


It pisses me off and makes me sad because I know people are being lied to and taken advantage of. People that are trying to get healthier, stronger, lose weight, improve their lives and are paying to do that with time and money. It pissed me off because people are being ripped off. It makes me sad because people start these and see the scale move and are being lied to that they are getting healthier. Scale weight and loss of scale weight should never be the main objective. Losing Fat Should Be The Main Objective. I am going to say that again Losing Fat Should Be The Main Objective! Good people walk into a facility and are told to workout 5+ times a week and eat 1200 calories to drop scale weight. This makes them think they are getting healthier and improving, when the truth 99% of the time is that they are not getting healthier, they are actually running their body into the ground and losing muscle and destroying their metabolism. The scale doesn’t care if the weight loss is a 1lb of muscle or a 1lb of fat, the scale just displays the loss.

Being in the fitness industry as a trainer, teacher or manager for 15+ years I have worked with 1000s of clients. They are the most important thing to me! Their results are the most important thing to me! Their health is the most important thing to me! I know how much time, money, sweat and tears many clients go through to change their life for the better. Many of our clients come from a past of failed diets, failed workout routines and failed results.


When clients walk through our doors looking for help with weight loss (or any goal) there are normally just 3 types. Type 1 people that eat too much, type 2 people that eat to little or type 3 which are in a cycle of eat to little then eat too much. People that eat too much normally lose weight a lot faster because we just need to adjust calories into a deficit and adjust the proper portions of carbs, protein and fat. The sad thing is this type of client is only about 10%, the other 90% are the ones that have the biggest problem with losing weight. The reason why is because they have believed the biggest lie in the fitness industry and it is to eat less and exercise more and either are stuck in that 1200 calorie lie or cycle that 1200 with then overeating.


The sad and disappointing thing about this lie, is it is told for marketing and profit. (Not your health or results)


Every week I either hear of someone, see advertising, see advise from online “coaches” or other training facilities and magazines that are advertising 20 lbs of weight loss in 4 week. If you do any research you will learn (and most people already know this) that you should lose 1-2 lbs a week. People want faster results or some magical way and still go against the science and fall for this marketing trick and hope that it can be true. The reason why you shouldn’t lose more than the 2 lbs a week is because 99.99% of the time you are losing muscle and putting your organs, muscle and health at risk by starving yourself. The marketing and hype still gets people to spend their hard earned money and time and that is why the Big Lie is still around.  There are certain diet strategies you can incorporate to lose fat faster but if you don’t know how to eat right after the weight will all come back and you will be starting over again. These strategies are very restrictive and hard to stick with for an extended period of time and aren’t something you can do the rest of your life, so you are in the cycle of Yo-Yo dieting and never reaching your true long lasting goals. This again is part of the marketing you get some results…you are excited but then you gain it all back. You go back and start the same diet plan over again because you did see some results the first time breifly, even though they weren’t lasting.  You spend your time and money to only have too start over and spend your time and money again and again. This is the profit and marketing that keeps the Big Lie going.


In our last blog post it was a letter from a client (Link Here so you can read later) this client like many others are going to the doctor office to get tests done and hoping they have a disease that explains why they can’t lose weight. 99.99% of the time the problem really is people believe the 1200 calorie lie and not a health issue….thank goodness!! (It is so hard and painful when someone you just met has a breakdown and starts crying and hoping they have a disease to explain why they can lose weight) Majority of these people have never failed at their diet, their diet failed them. The fitness industry has failed them. People looking to just make money have failed them. The great thing about this client is that she was using a popular food tracking app and she had the last 2 years of daily food logs. The problem was that this food app set her up on this big lie and it had her eating 1300 calories a day. Problem number 1 was that the calorie number of 1300 was way to low for her and 2 all she was trying to do was eat 1300 calories. If you eat 4 and half snickers bars that is about 1300 calories, I hope we all can agree that if you ate that you wouldn’t lose weight or be healthy. This is where people start getting frustrated, angry, depressed and start yo-yo dieting. You see most people when they first start this diet lie they normally do lose some weight the first couple of weeks, this is the trap that keeps the lie going. What happens though is that their body is being starved so they aren’t losing fat but start to lose the healthy part of their body (muscle, organs, structural fat). When your body is being starved it sends out hormones to store fat and then it is left to cannibalize itself to survive. This starts the yo-yo because after a couple more weeks of not seeing results or something in life comes up and you get thrown off your diet you start eating bad food choices again. Now your body is already in fat storing mode and then your start eating foods that trigger a fat storing response. So now you are behind the proverbial 8 ball. You have lost muscle, unhealthier and your body is saying store fat and you gain everything you lost back (plus some). Then a few months later you go back to the big lie because it worked for a cpl weeks to take off some weight, not knowing you are just going back into the same diet that keeps making you unhealthy every time you do. So again these clients didn’t fail their diets, the diets failed them. They were set up to fail from the beginning.

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Why does this happen and why do these clients have a harder time losing weight?

These diets cause many things to happen and start a chain of events that can cause metabolic syndrome, insulin sensitivity, insulin resistance, high cortisol levels, high blood pressure, high cholesterol, high blood sugar levels and more. A part of the big lie is that you think your body burns fat from diet and exercise,when in reality, it is your hormones that tell your body to store energy or use stored energy. If your hormones are saying store energy it will either store it as fat or replace energy in the muscles. When you are starving yourself with a low calorie diet your body is being told to store energy as fat. If you are eating certain foods they have a chemical reaction to tell your body to store the energy as fat. So you might see some weight loss at first but it is short lived and the weight comes back on and faster and more than ever. This is the diet cycle that is causing the obesity epidemic that we are currently in.

When you are starving your body it is not unlike a car. If your car has low oil, a light will go on to alert you, if you do nothing about it you will blow your engine. If your gas light goes on and you don’t fill your tank your car will run out and stop. If a computer chip short circuits your car might not start or run right. The same types of things happen when you continually starve yourself, over eat unhealthy foods or a combination of both. Your blood pressure goes up, your cholesterol goes up, you blood sugar goes up. Your hormones cortisol and insulin are all over the board and raise in higher levels which cause fat gain and other health issues. Many clients that have done these diets have some sort of metabolic syndrome which has your body in a constant fight and flight mode that are keeping your body on hormonal alert and possible high insulin levels or insulin resistance (which causes your body to keep releasing insulin and storing fat)

We see a slower process in fat loss with these clients because not only are we going through mind blocks, reeducation of how to eat, fear of gaining weight and addressing these issues, we need to also get their bodies functioning properly again. This process is sometimes quick but for many it is slower until we get their body working correctly again. The struggle to deprogram the big lie and teach the proper nutrition and correct energy balance is a process that can take time. We don’t like to give clients another diet that they won’t be able to stick with but teach them to make a life style change and how to make better choices. We teach them the ins and outs of calories/ energy, nutritional value and proper balancing of carbs, protein and fats. Many are shocked when we tell them that they can eat carbs or fats. There are studies that show that it doesn’t matter if you do a low fat or low carb diet to lose weight that you will lose the same in 1 year and both also show that when you reintroduce the thing you eliminated that the weight comes back and a fast rate. In all my years I have never met someone that has been able to cut out fats or carbs for any extended period of time because it is not practical or realistic to think you can. You need to find the proper balance of calories, carbs, proteins and fats and also have the understanding and knowledge of why you are doing certain things for certain results. This is what we teach and educate our clients with. This is why our clients lose fat and keep it off for life. Once our clients get this knowledge and apply it and get their bodies working properly, results then happen and happen fast! The best part they keep the weight off, they are finally free of the fear of food. Fear is just a lack of understanding, it is the fear of the unknown. Like I mentioned above there are diet strategies to cause faster fat loss. Once clients learn how to eat for health and healthy fat loss we do add some diet strategies for short amounts of time to cause faster fat loss and stop the regaining of weight. We get out clients off the Yo-Yo Big Lie

If you have tried and failed before, we want you to know you can have success. You deserve success. It is your body and it was made to be strong and healthy! We can show you the path, you just need to walk down it with us. As the client in the article above quoted us as saying “trust the process”!!


It is simple to learn but it won’t be easy at first. It is a process but it is so worth it!!!

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A Clients Letter:

I was always in pretty good shape, was in the military and worked in the fitness industry on/off in the past. 13 years ago we had a life changing event in our family that brought on depression, emotional eating, and becoming a full time care giver and mom to a 5 year old and a 3 year old. After our 3rd child was born, I gained A LOT more weight than I should have, and 10 years later I was still 50 lbs overweight. 10 month ago we were blessed with our 4th child, and I was weighed down once again with WAY too much weight. It was different this time though, because everything hurt. I couldn’t get off the floor and could barely lift new born child. I was retaining so much water in my legs and feet that I could barely walk and my stomach still looked 6 months pregnant. I hit rock bottom.

I was too embarrassed to come into the gym to work out because I thought people would judge me, because I was SO out of shape. I felt so much shame. So I started walking on my treadmill and doing exercise videos at home. My weight did not budge! One night, completely frustrated, I decided to e-mail Scott and ask him what tests he thought I should have done with my doctor, because something MUST be wrong with me if I can’t lose weight! Scott emailed me back with the nicest e-mail anyone has ever written me. He was compassionate, understanding, gentle and truthful. He convinced me in the e-mail to come in and try a one -on -one session with him. He knew how afraid I was, so we picked a time when no one else would be there.


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My first session was hard, but it felt GREAT! I had forgot how well my body reacted to a good hard workout! I had worked with many other trainers before, but something was different this time. My body responded almost instantly! Plus, I felt like I belonged. I felt understood, And something in me said, “This is IT, you will finally meet your goals here!” My energy went through the roof over the next few weeks as I trained with Scott 2-3 times a week. On week 3, Thanksgiving day, Scott told me to come in at my normal time. I could not believe he took clients on a holiday, and I had a houseful of guests coming for Thanksgiving dinner, but I was committed and went in. I could not believe the atmosphere, the music, the energy! EVERYONE was there, training with smiles! I wanted to cry ( and I am pretty sure that i did cry) because it was that moment that I felt part of something, part of a FAMILY, a family that looked out for me and encouraged me to not give up! That day, we ended my workout with a quick session with Barb, one of the trainers. She taught me how to do a Turkish get-up. BOOM! Goal #1 met! I could get off the floor! I will never forget that day!

Scott and Barb not only trained me but they taught me how to eat again. In the past I was queen of quick fix diets: cabbage soup diet, Atkins diet, weight watchers, low calorie, low fat, low carb….etc, etc, The first thing Scott had me do was start eating food! He said I was starving my body. I was afraid I would gain weight. He would always respond with , “Trust the system”. Okay. I did. And I am SO glad I did! Scott not only taught me how to eat to nourish my body and lose weight, but to control pain in my joints and swelling in my legs!

After about a month, Scott convinced me that I was ready to join the Saturday morning kettlebell class. I was hooked and now my weekends are always started with that class. It is not only a great workout but the class is fun! I laugh so much in class! How awesome is that?! Now I take several classes a week and just love all the different style options but also that every class is different and challenging. I always leave a class exhausted but also exuberated! Each I class I learn something new or do something I haven;t been able to do before! 

It has been 5 months since I sent that e-mail to Scott. In those 5 months I have lost 4 sizes, lost 26lbs of fat and gained 15 lbs of muscle. I can not only get off the floor but I can do a 60 minute kettlebell class, without missing a beat. I have gained confidence, stamina, energy, and a new fitness family with some amazing new friends! It is lifechanging!

If I could say something to someone thinking of coming to join the Protégé Pride I would say, ” Do yourself a favor, just come in for 1 week of free training”, that’s all. Because once you come in and experience the best of the best, you will know, like I did, that this place is different, it feels different and it feels right. You WILL meet your goals here, and you will not do it alone because when you join Protege Fitness you join a fitness family in a no-judgement zone!

I have not met all my goals yet, but I have no doubt in the next year I will. And I will love every single step of the way, every single workout, every single entry into my food journal, because I have made the lifestyle change and it feels GREAT!


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Detox and Fasting: Fat loss cure or myth?

I get asked all the time from people about if they should try this new “detox”, “cleanse” or “fasting” diet. I have lots of mixed feelings when I am asked this questions because I know the person asking me is struggling to lose weight or just not feeling very healthy. They are willing to try anything and believe anything because so many other diets have failed them and they don’t know what to do. Detox, cleanse and fasting are different things but sometimes get lumped together in the same program or general idea.

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Let start with fasting. Fasting has been done through out history and for many reasons from health, healing, religious and spiritual beliefs. Many people that are asking me about fasting they are looking it at for weight loss and that is why I want to talk about this. If you fast for religious and spiritual beliefs that is awesome! If you are doing it for health or healing reasons that is great also. (There is a small % of the population that need to do this and it is because of a major health issue.)  Now lets touch base on the reason people ask me about fasting…weight loss. There are many fasting diet programs out their and new ones come along all the time but do they work?? The most simple answer is yes it causes weight loss. But is it healthy? The simple answer is no. Yes you have weight loss but it is not fat loss and that goes against everything I try to teach people. In a fast you are starving yourself so the scale weight you lose is muscle mass. Also extended fast can cause health issues also from fatigue, heart palpatations, headache, dizzyness are major ones. Some of the common ones are just sugar water diets that put you in a severe calorie deficit and also nutrition deficit. Now one thing I do myself on occasion is intermittent fasting and I will right an article on this shortly. Intermittent fasting is for 12-16 hours only and does have many health benefits but again I do not do it for fat loss but health reasons.


Every year i have a client or someone I know that has several office co workers all to do a fast together. I advise the people that ask me about it not to do and why and also to let me know how everyone did. I get the same report every time…. day 1 everyone was down a cpl of pounds…after the 3rd day some are down as much as 7-10 lbs everyone stops and can’t make it past day 4 or 5. (If you are living your normal life style you need calories for energy, you need nutrition to function properly) within 3 days after the fast everyone gained all the weight back and some gained extra. Fasting for fat loss doesn’t work.

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Now on to detoxing. You hear about detoxing diets all the time but do they work? Now there are some medical protocols for major health and medical reasons and you should be supervised by a doctor when doing these. 99% of the people that ask about detoxing though or that I know have done them have done them for weight loss or general health. The truth is our bodies naturally detox and if it didn’t we all would not have lasted this long. Most of the detox books and diets out there are just trying to make money of you. Some of these detox plans are more like fasting so I won;t get into them. The others are normally $100s -$1000s of dollars and aren’t worth the cost. Now if you have tried a detox and felt better during it, lost eight because of it or got some other benefit from it I think that is awesome! The reason I don’t think they are worth the money or time is because many of the benefits you got are more because you changed your eating habits and actually gave your body some nutrition that it needed. I have talked with many people and clients that have tried detoxes in the past with some having some positive effects during it but all of them have the same exact aftermath….they are right back to when they started. Many people try a detox because they are again trying to get healthier, feel better or lose weight……you don;t need to spend $100s-$1000s of dollars to do this. You can do this by learning to eat correctly and fuel you body correctly. I am going to give a cpl extreme examples if you are eating one meal a day and it is fast food but then you go to a detox plan and start putting nutrition into your body several times a day…yes you are going to feel better. Also during these detox plans many people stop eating all the other junk most people eat daily from high sugar foods, fast food, processed foods…..if you just stopped eating those things and start eating real food you will get the same results without spending the money for the detox.

The same goes with many of the elimination diets and 30 day challenges that you see out there. Many are founded with great goals and good principles in mind and can sometimes jump start you down the path of chagning habits and getting your body working better but many fail again with really teaching you the improtance of correct balance of nutrition. When we work with clients we teach you many of these principles but we add in the education to feed and fuel your body correctly as well. When you work with your diet from all angles from correct nutrition, energy balance, importance of macro and micro nutrition your body thrives!! We educate you on these principles to get our clients amazing results in fast loss and a healthy strong body!

Now with that being said there are things you can add to your daily routine that add health benefits that get your body working better and more efficiently from herbs,vitamins, minerals and specific foods that help with your bodies natural processes. You can get your liver, kidneys, intestinal track, organs and more to work better. When Barb was diagnosed with Rheumatoid Arthritis she didn’t do a fast or detox she had to go on a very specific natural food diet to correct pain and inflammation, she had to learn to eat to heal herself. Learning to eat real food for real results is the only way, otherwise you will just fall back into your old habits of eating and go right back where you started. Feel free to reach out to us if you are struggling with your goals, we are here to help.


If we work with foods that naturally get your body to work properly and have additional health benefits and then add in correct macro and micro nutrition with real foods you can start feeling better and getting the results that you have struggled with.

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Couch to Protege: 8 Week Program!

Join our Pride with the “Couch to Protege” 8 week Program.

Stop the Yo-Yo Diets and failed New Years Resolutions and finally get the education and results you deserve!

We Only Have 10 spots available to ensure your education and results, so enter your e-mail for more info asap!

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This program is designed to take you from your starting point to a Protégé in 8-weeks! Your starting point could be the couch, the desk chair, post injury, active life style, athlete or fitness enthusiast who’s looking at improving their fitness level and health.

Becoming a Protege is about giving you education that will last your life time. The knowledge to change your body for fat loss, body composition, fitness level, strength, performance, balance, mobility, health, healing and more! The goal is to be in your 70’s, 80’s and 90s’ and walk up a mountain if you want! Our program is based on your goals and to give you tools to always be in control of your health and fitness goals. Stronger, leaner and healthier!

  1. Corrective stretching, movement and proper body mechanics.
  2. Mobility, Posture and body alignment
  3. Strength that translates into daily life and make you the best version of yourself.
  4. Balance and coordination to increase motor function and body control in a real world environment.
  5. Proper Muscle sequencing to increase overall health, fitness and strength plus bullet proofs you from joint and pain issues.
  6. Endurance and Stamina conditioning so you never have to worry about walking a flight of stairs, chase after a bus, climbing a mountain or if your goals are running a 5k, marathon, Tough Mudder or Spartan Race.
  7. Nutrition Education that is based on fueling your body for optimal health, fat loss, lean muscle mass, body composition and healing.
  8. Food education to learn the science behind the why and how your body reacts to certain foods or diets.
  9. Supplement education based around your specific needs.
  10. Healing education with diet and exercise if you have existing health issues, medications, joint pain, back pain and more.

Our 8 week program is set up for your success and goals in mind. The first 2 weeks you will be working with us 1 on 1 to perfect movement, build your stamina and strength, teach proper mechanics and help work on your specific needs. You have 8-week of unlimited classes that offer a wide range of fitness and health benefits from Kettlebells, Circuits, Yoga, RPMs, Restore, Basics and More!! We have something for all ages and all starting levels! Come join the Protégé Pride!

15778536_10154306198892810_1482061663_o Lou Age 63

retka John Age 29

15731554_10154306200862810_1770423655_n Meg Age 35

We Only Have 10 spots available so enter your email for more info asap!

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15730758_10154306201337810_1998864857_n Dave Age 52 15749966_10154306200082810_908718845_n Bryant Age 28 15750195_10154306199287810_564335310_n Bev Age 70


We Only Have 10 spots available so enter your email for more info asap!

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bauer Melissa Age 36 15782580_10154306199522810_1829322504_n Ingrid Age 39 15750312_10154306200987810_1370153725_n Steve Age 57


We Only Have 10 spots available so enter your email for more info asap!

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Come join the Protege Pride and get the results that you deserve that will last a lifetime!!

The scale, skinny fat and malnutrition.

Scott Kratochvil 12/28/2016

I have written about why I don’t give clients diets but teach them the science behind eating right and for their goals. Read here:

They learn how to accomplish the goal that they are truly after. Many clients start with the idea of I want to be “random number” on the scale. As we work together they might hit that number and they might not. But the reason is not what you might think. They have an idea of what they want to look like physically and they think if they hit this “random number” that they will look this way. 9 out of 10 times when a client starts paying attention to the body fat % and not just the scale and they start to lose fat and not just scale weight the first “random number” that they wanted to weigh is now not correct. The scale is only part of the equation, body fat % is a more important and larger part, knowing your lean body mass, healthy structural fat and bad unhealthy unwanted body fat are the biggest parts you want to pay attention to.



Many diets, programs, detox or other fitness marketing tools just cause a first initial scale weight drop. Again this is normally mostly muscle, organs and healthy tissue and not the fat you want. This is where the term skinny fat started. You are dieting and starving you muscles, your body won’t burn fat and holds on to it to survive. So you never truly accomplish the weight and look the way you want to look. When you come off whatever program/diet you were doing and eating the way you have in the past the scale goes back up but now your scale is up and your body fat % is worse and you have lost muscle, damaged your bodies internal workings as well. This becomes your bodies never ending cycle and you thinking you are getting healthier each time.

I have trained wrestlers and fighters and many of these people can drop 10-20 pounds of scale weight in 1-4 days to weigh in to a fight. If you see before and after pictures of weigh in do they look that different?? No they don’t…because the 10-20 they lost is the density and strength of their muscle and water. In 4-18 hours they put it all back on. The goal for many of you is to lose fat but you are doing exactly what these clients are doing but a drawn out time frame. You will hear fighters and also people starting a new diet to drop weight often say “IT’s just water weight”. Think about what you are saying there…fighters know how bad that is and why they know how to add those pounds back on in a healthy way and fast.

It’s just water weight so what did you lose????


Fat is 30% water. So the”It just water weight” is really saying I just dehydrated every major healthy part of me.

The other big thing about not learning to eat right is malnutrition. When your body doesn’t get the calories, marco nutrition, micro nutrition it needs you not only lose muscle but healthy structural tissue, organs and start shutting down hormone production and body functions. The hard part for a lot of people to realize when they are doing these crash diets, detoxes, eat less and less, not eating for your bodies needs, starving yourself you are doing lots of damage. The following picture is of actor Christian Bale in 2 of his roles. The scary thing is many diet programs and diets you have been on have been destroying your body like the picture on the left. You might still have a layer of fat over you but internally you are doing the same things as the picture and outcome on the left. The good thing is you didn’t stay on the diet for as long as Christian Bale had to so he could reach this level of unhealthiness. Everyone always will go on a huge binge before things get to bad. You can read about that here:


That is why we always teach you to feed your body properly to become as healthy as possible. If your goal is to lose weight and become healthier you should stop paying attention to the scale and pay attention to your fat loss. The scale can be a great tool but also a great enemy.


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As a trainer I had to look in the mirror!

Scott Kratochvil 12/28/2016

I have been in the fitness industry for almost 15 years and have had 1000’s of clients over the years. Clients all have different goals, situations, life styles and/or health issues. After a cpl years in the industry I made a decision and change to the how/what/when/why of teaching diet. When I first started I didn’t care if my clients were becoming healthy….all I cared about was that they lost weight. Well what’s the problem with that?? I had to look in the mirror and make a decision. I had been over weight the majority of life from as far as I could remember until I was in my mid 20’s. All those years of trying diet, after diet, after diet, after diet, after diet and always going back to gaining weight was tough on my body and even more so on my mind and self-image. The decision I made was to teach my clients not a diet but the science behind their bodies. I would show them a new life style. I would show them a path to reach their goals and get off the up/ down roller coaster if they wanted to learn and change.

I can get 8 out of 10 people to lose 1-5+ lbs in one week… even you reading this. Follow this diet.M1) 2 hard boiled eggs / M2) Apple / M3) 4oz chicken ½ cup broccoli / M4) 4oz tuna with celery / M5) 4oz tilapia/ M6)scoop of proteinEat those 6 meals every day for the next 7 days and drink only water or black coffee. You will lose 1-5lbs.Or try thisM1) Your “magical $150 a month” protein shake / M2) Your “magical $150 a month” protein shake / M3) 6oz Chicken / 1 cup broccoliYes you will lose 1-5+ pounds off the scale in 7 days or less!! But where did this get you??? What did this do to you?

It got your scale to move…yes… but what actually happened? Scale went down body fat goes up, which means lean body mass lost. And??? That means you are in worse shape than when you started….you lost muscle and gained fat!!! This is how a lot of places/companies get you to keep spending your money on their products / services. Go to Weight Watchers, Jenny Craig, pay some online new diet plan or any other place that gives you a point system and you will basically be getting the first diet. Follow the diet plan in this months “Fit Magazine”.Order premade foods shipped to your door and again you will be getting the first diet. Pay $100s of dollars a month for some companies “magical protein shake” and $100s more on their supplement line and you basically get diet number 2.

All over the place you see marketing like this:

10lbsweek1  10lbsweek

Or other ways of marketing with before and after pictures with 20 lbs lost in 4 weeks. I ask 20 lbs of what did you lose? I see tons of this and many of the after pics look like the same person with very little body composition change. Working with 1000s of clients over the years I know from experience if you are losing 20+ lbs in 4-6 weeks you aren’t losing just fat but just as much muscle if not more. You aren’t getting healthier but weaker and worse shape.

Where do you get with these??? Absolutely nowhere! Why do you think you see the same celebrities year after year after year endorsing the same products? They keep gaining the weight back. Yes you might see some quick results….this is how they hook you. Let’s really look at this. You lose 4 lbs the first week, you lose 2 lbs the second week, you lose 4 lbs the third week…..You have lost 10 lbs in 3 weeks!! Awesome. When I have seen people do this the average is 4 lbs of fat lost and 6 pounds of muscle lost in those 3 weeks. So what begins to happen is you are losing precious muscle and calorie burning strength/ endurance. Plus with eating these ways you are killing your hormones, especially hormones that burn FAT. So your results will start to slow down greatly from here on out until they grind to a complete stand still. Now the next week you don’t see results or worse you start gaining the weight back and you get really frustrated. Then a bad week at work comes along and you go completely off the plan and gain 3-6 lbs back….this is all fat and no muscle. So after 4-5 weeks you have lost 6-8 lbs of muscle and now gained 6-8lbs of fat. Your weight is right back where you started but your body fat has gone up by 6-8lbs. In other words you are now in worse shape than when you started. (On top of that vicious cycle….can you actually imagine living / eating like either of those diets for the rest of your life?) So you give up! A couple months later you decide to start again and you go back to the exact same plan……why??? Because you saw the scale change the first couple weeks so you think that was the correct way of doing things and you keep repeating this cycle over and over again and each time keep losing muscle and gaining fat. How do I know this?? I did this for years to myself until I learned the science of eating. I did this with my clients to get them instant results. I looked in the mirror because I couldn’t do this to clients anymore, as I knew the horrible process it was inside and out, physically and mentally. Clients would come to me to help them become healthy and lose weight, I wasn’t doing that my first cpl years in the industry. So I would get clients instant results they would be on cloud nine… then the inevitable would happen and they would gain the weight back. They would be defeated. Many would have a hard time trying again because they felt ashamed. We have new clients every month that start with us that have failed over and over again and are at the end of their ropes. They feel ashamed, defeated and a failure….. none of them have ever failed but their diets failed them. All of them have just never been taught how to truly change….. a change for life. 

That is why the scale is an enemy for lots of people. They give it power so if the scale drops they think that means success. If it goes up they think that means failure. When we track numbers with clients we track fat loss and body fat %. When we post about clients results we always say fat lost or body fat % lost. These numbers are the key to getting healthier, better, stronger and a leaner version of yourself.

fatloss2 fatloss4

These diets cause weight loss yes but they also cause many side effects that you don’t want because you are losing muscle. When you do this it also causes a situation termed “skinny fat”. Which like the picture above you might be 130 lbs but body fat % is way different, the way you look is way different and your health is way different. Losing your muscle mass also will shut down hormones, causes medical conditions or make current ones worse.

When I looked in the mirror I decided even if I didn’t get a client instant results it was more important to teach them the science of how to lose weight and keep if off for life. Do all clients succeed? No but I know I gave them tools to do so. Even if they haven’t reached their goals in weight loss everyone has left stronger and healthier. Maybe they now can do a 5k, a pull up, squat 2X their body weight, do a perfect push up, left being able to do more than they ever thought possible. As much as I care about each and every client I can’t be with them 24hrs a day and I can’t force them to change…they have to take those steps. I have clients that have been with me over 10 years because they are stronger, healthier and are always learning something new with their fitness/ health. There is always something more to learn in your health / fitness and always new goals. Getting healthy, fit and strong is a life style change…not a 1-3 month diet… it’s not a 30min workout 1-2X a week….It’s a lifestyle change.

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Part 2

Becoming Pro! Case Study Guys Addition

Here are 3 extraordinary gentlemen that are part of the Protege Pride! They all have had trials, successes, detours and results in many forms. We want to give a congrats to them and hopefully their story can help inspire you to reach for your goals. We all have an amazing story, keep writing yours gentlemen! 

Case Study: # 78383


Steve Review of us:

I highly recommend this very personable small business. Barb and Scott are great trainers who work with you and keep you motivated in a positive way to get the results you seek. I’m down nearly 90 pounds and keeping it off without the yo-yo of past diets. I am regaining the strength, stamina, and flexibility that have been absent for the last 25+ years while working in an office setting. I am now retired and in awesome shape that I can go to the park and shoot hoops and the ability to enjoy my retirement! They both are amazing teachers and are now working with my son and my father. Both have had back and spine issues, surgeries and injuries, the care and knowledge they are teaching us all is priceless.

Protege Fitness: What we have seen.

It’s been awesome working with Steve and watching him progress to becoming a Pro!!! When Steve started he was still working as a programmer and sitting at a desk all day with a diet that needed to change on many levels. He has been able to take off 90+ with diet change and keep it off!!! The other major things we have seen is his constant change of goals as he progresses! When he started he was not physically able to do a basic body squat, push up, plank, walk a flight of stairs without getting winded, proper posture, shoulder issues, not being able to touch his toes or get up off the floor without assistance to now being able to do lunges, deadlift over 200 lbs, step ups of 18″+, single hand overhead walk and carry with 45+ lbs, high intensity cardio without having to stop for 10 minutes after, 100+ push ups during a 45 minute class, plank for 3+ minutes, playing basketball again, taking our yoga classes and so much more! It is awesome to watch him taking back his health, fitness and life! Congrats Steve!!! Your dedication and consistency has changed your life, keep up the great work!

Case Study #32843


Dave review on us:

I started working with Barb and Scott about 2 years ago and had with other trainers the previous 5+ years. It has been an awesome experience and journey so far working with them and nothing like what I have experienced with past trainers. My goals for exercise when I started was for health and weight loss because I want to to get my pilot license and also for my grandchildren. Since working with them I have really learned and now understand the how’s and why’s of eating for goals and my body’s needs. I have dropped over 80 lbs of fat, I don’t take any medications and I am in amazing health! The weight loss was a major goal so I could get fly and play with my kids but I have accomplished so many other things that I didn’t think were even a possibility when I first started working with them. Barb and Scott both really care about teaching me and all their clients on real nutrition and not just some diet and also their ability to teach proper mechanics for the life long health of their clients. To be able to squat and lunge without knee pain, lift without back pain and fixed my shoulder issues. I drive from White Bear Lake and Hey 96 / 10 can be a headache at times but it is always worth it. I can thank them enough for all they do!  Whatever your age or goal your plan should be to start at Protege Fitness, you will not be disappointed.

Protege Fitness: What we’ve seen

Dave started with us to accomplish several goals and like many of our clients he had worked with a trainer before and knew the importance of hiring the right trainers. We started the first 6 months perfecting his strengths and improving his weaknesses. The first 6 months we really dove into his diet and start teaching him how to fuel his body with the proper carbs, fats and proteins and then how to adjust them to achieve goals. He was able to drop 80+ lbs of fat and keep it off! His body movement and strength have also dramatically improved! It’s so great watching clients increase their health and improve their daily lives! To watch someone go from a limited range of motion and movement to being able to move like they are 20 years younger is so rewarding. Dave started off with just 2 1on1 sessions a week and now has moved to 4 classes a week and cardio on his other days. If Dave isn’t here at 5am during the week it is a shocker he has become a daily Pro and the results show!

Case Study #279268


Bryant’s review:

I started working with Barb and Scott because my dad, mom and sister all do and love it!! I wanted to get back into shape and add muscle, stay lean and get stronger. I had never really lifted weights in the past but always active Motor Cross, snow mobile and always on the move. I had an accident many years ago with a bike jumping and landing on me and sustained several injuries. Scott and Barb were able to work with me to get these issues corrected and teach me ways of keeping myself in top shape. I started training with Scott and hopped into a session with my dad… I lasted about 15 minutes. I started off 2 days a week and then following Scotts plan 2 days by myself. In the first year I went from 140 lbs to 165 lbs and stayed in the 9%-11% body fat range the whole time. I got strong and ripped!! I couldn’t be happier with the level of knowledge I got from them. I know the tools and education I have gotten I will be able to accomplish any goal I set for myself! If you are a guy looking at getting into the best shape of your life come to Protégé Fitness and become a Pro!

What we have seen:

Bryant came in and wanted to add some strength and size. He jumped in right away. We sat down talked food and set up specifics he needed to reach. He trained with me 2-3 days a week and followed out workout plan for 1-2 other days a week. He would text me pictures of almost every meal he ate for the first 6 months. He always came to the gym ready to bust his butt for 30 minutes during our sessions and would do his “homework” for 15-20 minutes after and 2-3 other days a week never missed the planed workout routines that we had laid out for him. It’s been fun watching him go from not knowing what to do to learning what he has to do to accomplish his goal. He has been bitten by the workout “bug” and he rarely goes a week without getting in the gym 4 times a week. Congrats on the results B you put in the work and earned it! Small daily disciplines repeated become huge results in a year!

Contact us if you have any questions or need help with any of your fitness goals!

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Becoming Pro! 3 Case Studies- Ladies addition

Becoming Pro: Case studies

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Here are 3 amazing ladies that are part of the Protege Pride! They all have had trials, successes, detours and results in many forms. We want to give a congrats to them and hopefully their story can help inspire you to reach for your goals. We all have an amazing story, keep writing yours ladies!


Case Study: #58248 Lucia


Lucia Review of us:

I’ve been going to Protege Fitness for 4 months since I moved to Minnesota. I thought I was in pretty good shape since I’d been doing CrossFit for about 5 years. Yes, I was one of those who couldn’t stop talking about how great CrossFit was! I’ve been working out in some form for the 27 years I was in the Air Force to maintain my fitness level, but it was nothing like this. The first ProCircuit class I attended at Protege kicked my butt! It was harder for me than any CrossFit workout I had ever done, but in all good ways, and humbling that somethings I was only using 5 lbs or body weight movements.  Between the two of them, Scott and Barb are the complete package providing strength training, rehabilitation and nutritional education. Their goal is to educate their clients to become partners in their fitness journey. The combination of body weight, barbells and kettlebells exercises creates an extremely efficient and effective strength and cardio workout unlike any I have experienced not only in difficulty but safety that really take your body to the next level. Scott and Barb identified areas of muscle imbalance and weakness during my 1:1 sessions and targeted my training to correct them. I have stenosis in my lower back and had unknowingly been favoring my left leg due to sciatic pain. The exercises they gave me have corrected that imbalance as well as imbalance in my upper back and shoulders. I couldn’t do simple walking lunges when I started; now I can do them, pain free, carrying weight. My body composition has changed significantly as I’ve replaced body fat with muscle. Barb and Scott are always watching to provide feedback on form and challenge me to push myself to do better safely, whether I’m in a ProCircuit, Kettle bell or individual session. I honestly can say I haven’t been in such great physical condition in 40 years! I count on Protege Fitness to help me stay strong and active as I move into my middle 60s and beyond!

Protege Fitness: What we have seen

Lucia started with us with an already strong back ground in health and fitness but wanted to learn more. We have so many clients that start with us with an “injury history” or pain that they thought they just had to live with. When we first started working with Lucia doing a basic step or lunge was a painful challenge and also she had movement and strength issues with her shoulders. The first month working with her in classes we would always go body weight or light weight with certain movements. (And anyone that trains with us knows when I tell them to grab light weight that can be more scary and difficult than heavy weights.) So our 1on1 sessions we all geared towards muscle imbalances, muscle sequencing and mobility. Her body responded very fast and her pain subsided. After that we started working on getting the strength and muscle control in full range of motion of her whole body and she has seen so many huge improvements. She can do 5 strict pull ups, perfect push ups, deadlifts have gone up to 195+ pounds and her shoulder strength has gone up 250%. During this time we also have been working with her on nutrition (not a diet) to keep her muscle strong and strip off fat and is she seeing some of the lowest body fat % of her life.  So happy and proud of how far you have come in the past 4-5 months and we are so excited to walk with you in your journey of health and fitness.


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Case Study: #464743 Ingrid


Ingrid review of us:

I have had several injuries that I sustained in a car crash years ago. I was told that due to the permanent nature I would never be able to lift more then 35#. Up until a couple years ago, I believed that I couldn’t do it. I have been at Protégé now for 6 months and I am lifting way more then 35#. I feel empowered to keep going. I have lost weight also and feel great! My injuries will no longer define me. Scott and Barb are true professionals who know their stuff. All levels, ages, ranges in health. Give it a try! It’s so cool to have this support. Because for me, this will be life long. I know if I’m stronger my body will not break down so fast. I don’t want to be 45-50+ and laying on a couch. I can’t explain to people what it feels like to be an athlete, lose it all, and be told you’ll never be there again. Screw you all! I just grabbed life by the horns and am winning!! Let’s keep this going!

Protege Fitness: What we have seen

Ingrid came to work with us having a back ground in fitness and therapy but needed some help to accomplish some goals she was struggling with. There are many clients that have found us because of the same type of reasons, health or injury issue, and were told “sorry this is your new life”. We had to work with Ingrid on perfecting form, posture and muscle control. We started with very little weight so we could get her body in correct position to strengthen her from the inside out and get her body to work properly again. Her being and occupational therapist she know the importance for healing, correcting and strengthening properly to gain her health back. Overcoming some fear is always an aspect of starting any fitness program but especially if you have an injury history to start. Ingrid started with 1on1s and now has moved into doing both classes but still 1on1 to perfect, work on specifics and to get that individualized and specialized workout in so she can keep reaching new goals! Another goal was to lose weight but really she didn’t want to just have another diet but to learn how to lose fat. She wasn’t worried about the scale but wanted a body composition change that she hadn’t been able to achieve. She wanted to be leaner, stronger and healthier! 3 months: Went from 133.2 lbs and 31.6% to 132 and 25.7% body fat. An amazing 6% body fat lost and added 7 lbs of muscle in the same time. (Most will tell you this is impossible but it can be done, if done right) Her scale weight only dropped 1.2 lbs but became a stronger, leaner, healthier version of herself dropping 6% body fat!!! I am so excited to see where she takes her fitness next!!!



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Case Study: #54669 Kimmy

Kimmy review of us:

Meet my trainer Barb Lass at Protege Fitness Studios in Fridley. I am thankful everyday for this woman. She has helped me lose 60#’s. Not only is she my trainer but she is my nutritionist, my therapist ( both physical and mental) but she’s my friend. She’s helped me get off all my medication for diabetes and taught me clean healthy eating . 8 years ago diabetes took the life of the most precious women to me… now I’m taking the life from diabetes. They have helped in recovery from a major hip surgery and torn labrum. My doctors and therapist were shocked at how fast I recovered and that I didn’t have any complications. They said it was because of how strong I already was and the continued training with them that got me back to 100%! I can’t thank Barb enough for everything they have done by giving me back my health and educating me to be healthy and medication free!

If you or anyone you know needs help living a healthier life please see Barb or Scott at Protege Fitness Studios.Its truly life changing!!

Protege Fitness: What we have seen.

Kimmy started working with us to lose some weight and start exercising. The change we have seen in Kimmy in so many ways is so inspiring, from we weight loss of 60+ lbs, to getting off her medications. One of the greatest things in her transformation though has been how she has really taken control of her health, fitness and nutrition!! She now comes in several times a week with her own workout plans and even discusses proper eating and diet with our other clients. When she tore her labrum she trained with Barb for several (painful) months leading up to the surgery to make sure her body was as strong and healthy as it could be to recover. (As it is one of the worst surgeries and repairs you can have and recover from) She came back stronger than ever in determination and drive. She now is pain free! Medication Free! 60+ Lighter! And in Control of Her health and fitness future!



All 3 of these amazing ladies have had ups and downs, successes and detours but all stayed with the journey and trusted the process. You only have 1 body so learning to heal it, strengthen it and become the best version of yourself is priceless!

Contact us if you have any questions or need help with any of your fitness goals!

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