Silver Pride

We have many clients that are in the age of 55+ years young and have found us because of a great need! There are many options for fitness and exercise out there but when you really look at them how many are actually beneficial to your needs? Do you need to be doing fitness programs that are designed for 20-35 year olds? Should you really be flipping tires? Should you be doing high repetitions of kicks and punches? Should you be doing your normal stroll through the random machines like always have with out success? Should you be taking classes taught by instructors that have only an 8 hour course of education? We know you deserve better!

Our Silver Pride clientele take a wide range of different options from 1on1 sessions to many of Pride group sessions like Pro-basics, 3 different yoga options and more!!! We design programming for you!!! Learn how to become mobile again, pain free again and a stronger healthier version of yourself. Health and fitness is the fountain of youth we all seek! As we age we can start to lose strength, endurance, stamina, the ability to get to the floor and back up. This program was designed for people who have either been active their whole life and looking at improving but doing the things you did when you were younger just aren’t working anymore. This program is also great for the client that doesn’t have a fitness background at all. All clients we start you at your beginning and build a invidualized program to make you a healthier and stronger version of yourself!

This program also includes our Nutrition Science Program for FREE!! This program teaches you how to fuel your body with the energy and nutrition to increase your overall health and wellness! If you also have goals of weight loss burning fat is side effect of the exercise and nutrition program!! We also will teach you many diet strategies to help achieve and goal you might have!!

Come join our Silver Pride Program now!

Lioness Program

Our MOMs (Mothers on the Move) Program was built for all the full time mothers out there. This program has 3 times slots each being at 9am Monday, Wednesday and Friday. This lets you get all your morning duties taken care of and refuel and reenergize you for the rest of the day!

Give yourself a time out and do something for you! Come connect with other moms and have that much needed adult intereaction! Come Join the Pride and become the best version of yourself!

This program also includes our Nutrition Science Program for FREE!! This program teaches you how to fuel your body with the energy and nutrition to increase your overall health and wellness! If you also have goals of weight loss burning fat is side effect of the exercise and nutrition program!! We also will teach you many diet strategies to help achieve and goal you might have!!

Executive Program

Our Executive Program was designed for the busy business professional! Many business professionals and business owners have limited time to fit in workouts everyday so we have options to help work around this problem. We have early morning classes, evening classes, or your lunch break sessions! Our Executive lunch break are very popular as they allow you to get in the office early and then get your workout in before your lunch meeting and providing that energy boost and mental focus to finish the day strong!

As business owners ourselves we understand the hectic schedule as we start our days at 5am and end at 7pm or later. If we didn’t schedule our workouts like a business meeting we wouldn’t make them either. So we have times slots of Pride group sessions and also 1on1 times to schedule your meeting at Protege Fitness!

As we get older our health and fitness start to drop at a significantly fast. The importance of keeping your health and fitness high is so important to reduce stress of the day, clear your mind or just break up your day with a good sweat. Our clients that are busy professionals and start the Executive Program wonder how they even got through a day in the past once they start to feel the energy and mental boost from these workouts. Join the Pride and make your work days more productive! This program is designed to help you one the path of health and fitness. We all know that our health is the most important asset we own! Lets make that asset better, lets make you more productive lets take your health to the next level to improve every aspect of your life and career!

This program also includes our Nutrition Science Program for FREE!! This program teaches you how to fuel your body with the energy and nutrition to increase your overall health and wellness! If you also have goals of weight loss burning fat is side effect of the exercise and nutrition program!! We also will teach you many diet strategies to help achieve and goal you might have!!


Are you runner? Are you training for a 5k or maybe a marathon or an Ultra marathon? Do you love obstacle course races like the Tough Mudder, Rugged Maniac or the Spartan Race? Are you someone that has never done any of it but want to? We have programs that are for the first timers to clients with 100s of races under their belts.

At Protege Fitness we have many groups that train together for all of the above and more!!! If your a runner or obstacle course lover there are many important factors that come with achieving success! If you are a beginner there are many things to learn about to reach that success! That is why we put together this program. This program comes from our scientific approach to fitness and also years of training track teams to the military.

In this program we will teach you how to run and how to run whatever type of race it is.

Learning to run is important for pacing, stamina, endurance, conditioning and staying injury free. We also will teach you how to take care of your joints and muscles. Many times people start to train for any of the above and end up with injuries from incorrect form, over training or lack of knowledge on how to keep your body healthy during the training process. We will teach all the tools to not only improve but make sure you limit the possiblities over injury.

Another major factor in all these races is strength training and it is often over looked. For obstacle course racing strength to climb, pull, carry crawl and more is important to the race and our program will give you the training to bring your body to level to compete and succeed in these races. Strength is also important for the 5k- marathon runner as well for conditioning purposes. The other aspect of strength training that is important is it makes sure you are staying balanced in movement and strength. Many injuries to joints like hips, back and knees are a direct relationship of over training one muscle and causing imbalances that make your body weaker, less efficient and also increase the risk of these injuries.

This program also includes our Nutrition Science Program for FREE!! This program teaches you how to fuel your body with the energy and nutrition to increase your overall health and wellness! Your performance training and on race day are effected tremendously by your nutrition.  If you also have goals of weight loss burning fat is side effect of the exercise and nutrition program!! We also will teach you many diet strategies to help achieve and goal you might have!!

The great thing about joining the Pride to get ready for these races is you are joining a community of like minded individuals that will be running with you every step of the way!


PX3 Program

Our PX3 Program is designed to get you the best results with limited time. This program takes our scientific approach to making you the strongest version of yourself and losing fat as quickly as possible. The PX3 program is designed for clients on a weekly time crunch and can’t make it into Protege 4+ times a week but get you amazing results with only 3 days a week. Our Pride sessions of Pro-Circuit, Kettlebells, RPMs and Pro-Punch all are designed and time slotted to fit into everybody’s abilities and time schedules. This program was born from seeing clients that got the best results averaged 3.5 days a week. Joining the Pride on the PX3 program gets you into 3 classes a week that will challenge you, push you and bring you to new heights and achievements and help you reach goals of fat loss, conditioning, becoming a better version of yourself and more!!!!


With the PX3 Program you also receive our Nutrition Science Program for FREE!!! While the workouts take your body to the next level the NS Program fuels your body to achieve your results and goals!!! You also will have access to Protege Open Gym option to come in and workout on your own as you see fit!! We will build you specialized programs for you to follow. These individualized programs will center on perfecting your strengths and practicing your weaknesses to make you more effective, more efficient and increase the benefits in our Pride sessions!


This Program will take you to levels that you didn’t know you could reach without spending everyday and hours in the gym!! Work smarter not longer!! Come join the Pride!!!

Yoga is expanding!!!

Are you looking for the best yoga in the area?!! Search no further!


We have several options for the style of class and times through out the week. (Stay Tuned as our classes will be expanding gain soon)


Restorative Yoga: Restorative yoga is for everyone.  Whether you are a fitness fanatic working out 5 days a week at the gym, an injured athlete looking for some way to move safely, a senior citizen attempting to age more gracefully, pre and postnatal or you want to recover more quickly from your workouts, this class is for you.  Restorative yoga seeks to achieve physical, mental and emotional release with the aid of props. The use of props makes it easier for you to relax and heal your body.  Restorative yoga is especially useful when you need to eliminate fatigue and stress that result from your daily activities. Consistent practice of restorative yoga will make your body less vulnerable to stress-related illnesses and help you achieve optimal health.

Yoga Sculpt: When muscle meets yoga, Yoga Sculpt is born. You will boost metabolism and build lean muscle mass as you combine light (1-10 lbs) free weights with yoga sequencing. Yoga Sculpt incorporates cardio exercises and high-intensity interval training to keep your heart healthy and to burn calories. This class is an excellent option and perfect complement to our other fitness classes you might take.  Yoga Sculpt is about becoming stronger in your movements and body control to take your body to the next level! No yoga experience is necessary for this class.  **Disclaimer this is very different than our Restorative Yoga and if you are working through any injuries contact us first for guidance.

Power Yoga:  Power Yoga is an intense workout that will make you sweat. Power Yoga classes move with a faster rhythm of Sun Salutations, traditional Warrior sequences, balance poses, and challenging transitions. It’s great addition to strength training because you lift and hold your body weight constantly. And when it’s all over you will leave feeling energized, calm and with an extra little skip in your step!

*Previous yoga experience is recommended as well as the ability to transition easily from standing to planking. Taking a Restorative Yoga or personal 1on1 session can be a great place to start if you don’t have past yoga experience. If you have questions, please contact the instructor.

**Disclaimer this is very different than our Restorative Yoga and if you are working through any injuries contact us first for guidance.


Your Instructor Geri!

Geraldine is a teacher; it is her calling. She taught Health and Wellness in public schools for 25 years before beginning her second career as a fitness instructor. Her educational career, fitness certifications and personal training experience combined with the teaching of yoga results in well-planned classes accessible to all levels. She is able to meet individual student needs on the fly and create unique modifications when necessary. Geraldine is passionate about self-care and healing through movement and breath practice that is accessible to everybody. She earned her 200RYT credentials at Yoga North studying with Ann Maxwell and Deborah Adele.  She has earned additional certification in Restorative Yoga studying with Judith Lasater, Prenatal Yoga with Sarah Longacre, and Personal Training and Health Coaching with ACE and kettlebell certified.

Having a combined 40 years of teaching with almost 15 years in fitness education and training, she brings a true wealth of knowledge! Once you meet her and take one of her classes you will be hooked and understand why she has such a huge following throughout Minnesota from Grand Rapids to Minneapolis and more. She is a true blessing in many ways to have as part of the Protégé Pride! You will also see her husband Brad in many of her classes. SO come get to know them!


Outside the studio you can find her creating memories with her family and friends in a variety of ways; good meals shared, live music experiences, travel, and watching hockey…yes, she is a hockey fanatic!

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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