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A look at some of the awesome pics of having My Legacy come in and do another photo shoot for us!!

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Afraid to get fat is keeping you fat

Fear of gaining fat!!! This might be the reason you can’t lose weight…..

“I want to lose weight.”

“I want to be healthier.”

“I want to drop my body fat.”

“I want to get stronger and leaner.”

“I want a 6 pack.”

“I don’t want lunch lady arms anymore.”

“I want to lose my love handles.”

“I want to feel better.”

“I want to tone up.”

“I want to be at the weight I was in my 20s.”

 

These are all things we hear daily from new and current clients. All of these things say the same thing…… I want to see the scale go down. Also they are saying I want to look a certain way. 99% of  our clients have a goal in mind of what they want the scale to be at. 50% of our clients have a mental goal of what they want to look like. The ones with the fastest success and highest success rate are the ones that have a visual image of what they want to look like.

Why is this??? There are a few reasons.

  • The visual goal is part of the mindset that helps to keep reaching for that goal and not give up.
  • The plan we give them is laid out to reach that goal and there is no time table just the end result. This helps staying on track when you might not have a perfect day or week.
  • Many clients when they don’t see the scale move they give up but what if the body fat dropped instead? They don’t care because the scale didn’t move, so they give up.
  • Many times the scale weight they have in mind might not be possible. Example a 45 man that wants to be 145 lbs like he was in high school. He might have more muscle, taller and more structural weight than when he was at the age. So getting that low might put him at a dangerous 4-6% body fat. And not even close to the visual of what they want to look like.
  • The number 1 reason clients don’t achieve their goal when it is a number on a scale only is….. you are so afraid of gaining fat you starve yourself and then give up.

Some simple basic lessons we teach all clients is are:

  • Eat to achieve a goal.
  • If you starve yourself you will not reach your goal and not burn fat.
  • If you over eat you will gain fat
  • Food is Fuel
  • What to eat, how much to eat and why.

Back to the number 1 reason many clients don’t see results. They are to afraid to see the scale go up. They are so afraid of seeing the scale move up they are ok with losing muscle and gaining fat to see the scale go down. You do this by starving yourself and it isn’t always what it sounds like. Starving yourself comes in many forms like not eating at all but mostly just under eating. Our bodies need fuel to function properly and without that fuel your body shuts down. (I have written other post about food is fuel and won’t go into further detail here) When you do this it stops your body from releasing fat burning hormones. Your body doesn’t burn fat from exercise or diet, it burns fat when your body sends hormones to signal to burn fat. This happens only when you eat properly. Exercise speeds up the process and gives you a much larger calorie window to burn fat properly.

The simple thing is if you eat more calories than you burn, you’ll gain weight. The more you overeat, the more you’ll gain, and the more of that is going to be fat. The less you eat the more you starve and the more your body stores fat. So it’s like Goldielocks. One is to hot, one is to cold and one is just right. Find what is just right is what we teach our clients.

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We all have had those days or weekends that we eat way too much food, drink to much or combo of both and see the scale go up. Some people have the Fit on Friday and Fat on Monday because of this. We all have heard someone say, or maybe said ourselves, “I just look at a donut and gain 5 lbs.” When I hear these words, I cringe because I know this is someone that is starving themselves to see the scale go down. They are not worried about burning fat. This is the biggest problem with some people’s diets that we see today.

How much weight can you really gain in 1 day? 2 days?

How much of it is real fat gain?

When the scale goes up 4 pounds what is really happening?

If you go on a vacation and gain 4-10 pounds in 7 days, why did you lose it all the first week back? An even deeper questions if you did drop the weight back off that quick when getting back, why couldn’t you drop weight before you left for vacation? Understanding how your body works with food intake and hormone regulation is a huge part to long term success.

Understanding how your body works with fat loss, fat burning, weight gain and fat gain is very important. If you have a bad weekend, holidays, parties or just a night that you went to far into the ice cream. Understanding and learning what is actually happening to your body and the scale is so important when it comes to reaching your goals.

The great thing is that there have been tons of clinical studies on this and also we have had 1000’s of our own client results as well. You can find many medical studies on over feeding and effects on fat. One study fed people 50% more energy than they needed every day for two weeks. The average calorie surplus was 1400-1600 calories a day. Over 2 weeks that is surplus of 19,600 calories to 22,400 calories or 5.6 to 6.4 pounds total.

They were shocked over the results that came back that after two weeks they only gained 2.5-3.5 pounds of fat. Which is actually 3 pounds less of the total calorie intake. That works out to 1.25 to 1.75 pounds of fat per week or 0.2-.25 pounds per day.

Another study had people eat 40-50% more calories than their maintenance needs for 8 weeks. The average calorie surplus range was 1200-1500. In this study they gained 9 pounds of fat in 8 weeks. That works out to 1.1 pounds per week or 0.16 pounds per day. This is actually less than the first group, even though the calories were about the same surplus ranges, just a longer duration.

Let’s get back to the “I gain 5lbs if I even look at a donut”. Why can you gain 2-4 lbs after 1 night of eating pizza and ice cream? Did you really eat 14,000-20,000 calories in 1 meal? I very highly doubt it!! And why I am I back down that 2-4 pounds in a day or 2?

What is really happening? The biggest thing here is look at what you ate. We teach our clients that anytime you put something in your mouth there is a chemical reaction. The foods most people eat are loaded with sodium, carbs and sugar.

What does sodium do? Helps your body store water and eating large amounts can increase your water retention. A day or meal with high sodium can throw off your bodies balance and could add 1-3 lbs of water. Your body might take 1-3 days of normal activity and eating to come back to normal. Exercise and sweating with a more strict diet can reverse it faster.

Carbohydrate can also have a weight increase effect on the body.

Carbs are turned into glycogen and then stored in the liver or muscles and lastly fat cells.  Your body always tries to keep itself in balance so the chemical reaction with 1 gram of carbs causes 2-4 grams of water. So 200-500 extra gram of carbs can be 2-5 pounds of water to balance it out. (This can be even higher if you have been eating very low carbs for an extended period of time as well) Now you add in a high sugar aspect that can trigger a fast insulin response and inflammation and you have a perfect storm to see a fast increase in scale weight. Think if someone is really dehydrated and need medical help they give the person saline solution (aka salt water). If a fighter is getting ready for a fight and drops 15-20 lbs in 2-4 days to make weight they drink plenty of electrolytes to gain that weight back. Electrolytes is a fancy term for sodium, calcium and potassium water. The high intake of salt helps with hydration but to much sodium and your body needs more water to balance itself out.

So if you go out and eat pizza and chips tonight and it equaled 400 grams of carbs that could be a 2-3 lbs raise in the scale. Throw in all the sodium from the crust, cheese, meat, other toppings and chips and you could have another 2-4 pounds increase of water to balance that out. So that could be a total of 4-8+ pounds.

As we all know and have experienced, that  weight will come back down, but it can make you think you’ve gained more fat than you really have.

The same thing happened in both of the studies we just covered. After 2 weeks of overeating the subjects gained 7 pounds of scale weight, and after 8 weeks of overeating they gained 17 pounds. In both cases, though, only about half of that was body fat.

The total amount of weight in your intestinal track can also increase your body weight by a pound or two, but that tends to correct itself after a few days.

The bottom line is that if you eat 1,000 to 1,500 calories more than your maintenance needs in a single day, you may only gain around a fifth of a pound of body fat, even if your scale weight tells a different story.

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These studies all looked at over eating every day with 1,000 to 1,500 more calories than they needed per day for an extended period of time.

What if you do everything right for 6 days out of 7 but go on a huge 1 meal binge?

Like going out and eating a whole pizza, large blizzard and a box of girl scout cookies.

What kind of reaction can you expect after a huge binge?

So how much fat would gain if you ate your normal meals for the day and then a huge binge meal.

If you need 2000 calories to maintain your weight and ate 2000 calories from your healthy diet and then added 5000 with the binge.

That puts your daily surplus at 5,000 calories per day.

The studies above people gained around 0.2 pounds of fat per 1,000 calories they ate above their maintenance needs. So the binge being 5000 calories you would gain about a pound of fat. How many people actually eat 5000 calories surplus in a day???

That really isn’t that much body fat with a huge binge. Now this is not saying to go out and have a huge binge because it won’t affect me that much. The big problem with this is many time a huge binge causes many other side effects. Like starving yourself the next few days or having major sugar cravings that you then have small sugar snacks each day or just say forget the diet it is to hard and I have failed already.

 

Thanksgiving to New Years proves this every year with many clients. On the actual day of the holiday people will normally only gain .5-1 pound that day of over eating. So why do so many people but on 4-10 pounds during this time. They over eat on the holidays but also each day they are over eating holiday cookies, treats, decide it’s the holidays and not pay attention to tracking food intake and start with a new years resolution.

 

In both of the studies, the people should have gained about 0.75 pounds per day. Instead, they only gained about a fifth of a pound per day. Google the diets of many famous people and athletes, you will be shocked at how many calories some people eat and maintain a lean or normal to low body fat %.

Are these people super heros? Are they just blessed with better genes? Does their body not follow the laws of energy balance and thermogenics?

The answer is no but they aren’t afraid of getting fat. They eat to fuel their bodies and eat to get a desired result.

Now here’s the really scary part: have you heard of the Minnesota Starvation study?  It was done back in the 1940’s and a 1000+ page text was released in the 1950’s detailing results. The government conducted an experiment on the effects of starvation on 36 men who volunteered for the study as an alternative to military service.  All were in perfect psychological health with no disorders or food issues. They were given 50% of their daily calorie needs for six months. Over the course of those six months, the men became increasingly obsessed with food: they began to think and talk about food all time, hoard food, steal food and binge compulsively; they began to develop psychological problems like nervousness, social anxiety, disorders, and even psychosis, as well as physical symptoms like dizziness and headaches. Most of the men never fully recovered from this starvation period and struggled their whole lives with their weight, compulsive overeating, binge eating, and food issues. Also, their metabolisms decreased significantly. What this means is that your body’s natural reaction to starvation can actually cause a psychological eating disorder whether you are predisposed to one or not, increasing the likelihood that you will struggle with weight and food your entire life. The problems don’t stop there either! A high percentage of clients that start with us that have been doing this to themselves, we see an increase in joint pain, back pain, weakness, inflammation, fatigue, sleep issues, the inability to lose fat off their body and other health minor to major health issues. Do you want to do this to yourself??

Many of our clients that have the best success and long term success have a change in mindset that is so important, eat to fuel your body! Learning to understand the difference between scale weight loss and body fat loss are key to this. I have written another article about the diet lie you see in media today that in essence is the Minnesota starvation diet. You can read that here

https://www.protegefitness.com/1200-fitness-lie/

If you can learn to eat the calories and nutrition your body needs for fuel you will see results. It starts with calories in calories out, energy in and energy out.

Here are some very well known people and there calorie intake….

Your goals and activity and bodies aren’t the same as these people but all 3 eat over 10,000 calories in a day and all 3 have very different body composition as well but none of them are over weight. The goal is to eat what you need for fuel and be in a calorie deficit but not one that is starving yourself.

If you have questions or need help please contact us!

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Paleo and Keto and Atkins Oh My!

The Protégé Way of nutrition education starts with an approach to nutrition and eating that is based on real food and real results and results that last. Many times peoples diet attempts end without results due to not being able to keep up with restriction on calories or carbs or some other ingredient involved. The Protégé approach differs from many of the mainstream nutritional plans and lifestyles because we teach on fuel, science and results. Does your specific body chemistry and life style responds really well to a particular nutritional plan? Some people do!! That is why we teach for results. We start our clients with the Protégé way of eating and then alter things for life style and also teach other strategies that can help speed reaching goals. Keto, Atkins and Paleo Oh My! People think they are the same low carb fad diet, these diets /or strategies have differences. Is one better than the other? Is one right for your life style? Are they a good option for a short term strategy to jump start better health, rest and weight loss?

THE PALEO DIET

The name of this diet is taken from the Paleolithic period and what humans ate then. The Paleo diet is based on what a hunter and gather would eat primarily meat, eggs, fish, and fresh fruits and vegetables. This is diet is based on the thought that our body and digestive system is built to only eat these foods and not the agricultural products and processed foods that have become the American normal diet.

The human body is an amazing machine and adjust to almost anything. So since the Paleo period the human body has changed and adapted for many reasons and yours has since you were born. To say we have to eat just like humans did way back then is just not true.  Many people on the Paleo diet remove things like legumes and grains and other high carb foods. The human body has been eating those foods since that time and more than able to eat them and live a healthy life. People eating Paleo have examples of improvements to their health and fitness after starting the diet. Some things people see are increased energy, require less sleep, even relief from some inflammatory conditions and weight loss.

The Paleo diet has a big difference than the other diets that it isn’t all super anti-carb. Carbs are fine in the Paleo diet, so long as they are coming from fresh fruits and vegetables. It is really hard to over eat carbs when the only ones you are eating is fruits and veggies. The main point is to help control sugar intake. You can’t eat fruit all day and say you are on a Paleo diet and doing that won’t help you lose weight. Paleo also discourages dairy in any form as again these things weren’t available to humans then. Humans are able to consume dairy and still live a healthy life as we have been doing for 100s of years.

THE KETO DIET

The Keto diet goal is to put your body in ketosis and keep it there. (This can happen with a Paleo and also Atkins style diet as well) Your body goes into ketosis and releases ketones because it is relying primarily on fat (and fat stores) for energy. The keto diet can be great for someone who needs a lot of weight to lose and dropping it fast. A con though it is not the greatest diet for maintaining a healthy weight or for most people’s life styles because of heavy restrictions. The keto diet was first invented back in 500 BC to treat medical conditions like epilipsy. There is also lots people that claim it can cure many medical and health issues and a reason to be on a keto diet. As with many diets there are always 2 sides, there are all fruit and veggie diets that help cure the same medical and health issues.  I know don’t suggest this type of diet to many people unless there might be some medical reasons to do so or it is an easy way of them eating.

Many people say they are on a keto diet when actually they are not. A true keto diet you need to get 75-80% of your calories from fat 15-25% from protein and less than 15-30 total grams a day from carbs. If you really track your food you will realize how hard and limiting this diet. Most fat sources have protein so to keep that ratio at 75% or higher is very difficult. Also if you track food you know how fast you can hit 15-30 grams of carbs with a few vegetables. The keto diet puts your body starvation state by removing carbs. Your body relies heavily on carbs for energy, without carbs this can trigger ketosis. The keto diet can also cause the body to break down muscle tissue for energy, especially if you aren’t in ketosis. You might read other that talk about a keto diet and building muscle or not losing and suggest eating 1 gram of protein per pound of lean body mass. In almost any case that would put your protein intake at a higher than keto specific diet, so now you aren’t doing a keto diet but just a low to no carb diet. There hasn’t been many medical studies on long term keto diet benefits or side effects yet because the diet was used for the short term to help with medical conditions. This I am sure will start to change in the next 5-10 years. Medical studies on long-term carb restriction has also shown the potential to damage vital organs such as the heart and liver but there are also many studies that show the opposite. I have done a true keto diet many times in my life and I have been successful and failed miserably while doing it. It is a diet I might suggest for some clients but never for long periods of time (30-60 days). Another down fall to the keto diet is some people take 48 hours to go into ketosis others can take 10-20+ days. During that whole time your body is not in ketosis your body is not feeding off your fat but muscle. This causes fatigue, irritability, brain fog and tons of other not so fun things. Imagine starving for 10-20 days and losing muscle and energy……not fun to go through. Lastly a keto diet is very strict to those number above an 1 meal of carbs over 30 grams or a day of to much protein and not enough fat you body falls out of ketosis and you are starting over and have to go the 48 hours – 20+ days to get back there again. (If someone was in ketosis they normally can get back in around the 24-48 hour mark) Keto has become a very popular “term” and “diet” again over the past 5 years and 5 years before that it was Paleo and before that was Atkins. They all limit carbs and all cause the scale to go down but is it something you can do long term or for life? It depends on the individual.

THE ATKINS DIET

The Atkins diet was huge in the 80s and up down popularity ever sense. It really started the carbs are the devil trend in dieting.  The popularity started to drop pretty fast as  more and more evidence that it really wasn’t all that effective in the long term and unsafe for some people.

Like the Keto diet, it was about getting your body into ketosis through extreme carbohydrate restriction. The diet first began advising followers to not eat carbs and eat all the protein and fats they want. (This is actually what many people who say they are on a Keto diet are doing, the Atkins diet) As it became more popular and more people tried the Atkins diet it became more and more obvious this wasn’t the best approach. The Atkins diet then start to change it’s tune, its more like a Keto diet, setting specific fat, protein and carb intake. The low carb part is unchanged. It is not as popular by name as it was back in the 80s but you still see Atkins products and Atkins approved stamps on many foods and still come out with a new book every year. Following the guidelines are a lot safer now and something someone can do to lose weight but is it really a life style you can live? Like I stated earlier the Atkins diet is actually what many people are doing when they think they are doing the Keto Diet. I see “Keto Meal Plans” or people posting “#ketolifestyle” on a picture of there dinner and I can see that there is to many carbs and to much protein in that meal to adhere to a Keto diet, they are doing a Atkins diet plan. (Sorry for you that are doing this and I am letting you know)

Is one better than the other?

You can’t really rate either one better than the other. Also all three of these approaches aren’t meant to work for life but to sell you on a book or product. All 3 have pluses and minuses but are any really long term life styles? Are you never going to eat rice, wheat, potatoes, fruit, oatmeal, veggies or the 100s of other healthy foods that have carbs in them again?? Every person reading this will (if being honest) will answer no!! This is one of the biggest down fall of these diets is that they limit and remove many things we eat everyday. The biggest issue though with these diets is they don’t teach you anything, they just remove tons of food options. If you are eating Paleo, Keto or Atkins you can still be under eating and starving yourself and not burning fat but muscle. Also with these diets you can also still over eat and gain fat. We understand that people all answer no and is why we don’t teach this to clients but teach them to eat a healthy life style that is sustainable and realistic everyday. We teach you the science and math on how to accomplish your goals with out going on some super restrictive diet that will end in failure. We know that if we teach this to clients on how to eat this way that they will be able to eat this way every day and have life long results.  When we teach you how to adjust your calories, carbs, protein and fats for health, fat loss, performance or maintence you will be able to always reach your goals if you follow those guidelines. All 3 diets can give you results and using them as a diet strategy can sometimes be helpful in reaching goals. If you have any further or detailed questions please ask!!! The reason I am writing this blog post though is…….

We have many clients that ask about these diets and if they should do them or how they work. The reason why they are asking this question is for many reasons and you should always be asking questions and learning. (We always are!!) The main reason though is social media…….you see people saying I just started this “_____”diet and dropped 12 pounds in 2 weeks? So it makes many people feel like they are doing something wrong or there is a better way. (There are lots of ways to lose weight but only a few to burn off fat, the best way is the one that works for you) Losing weight can be easy, I can lose 5 lbs in 1.5 hours if I really want but we all know it comes back immediately too. How many people have you known in your life that have told you they lost 12 pounds in 2-3 weeks? It is probably a lot if you really think about it. Now how many of them looked any different? Not many…just like I don’t look any different when I lose 5 lbs in 1.5 hours. How many of them told you 6 months later that they are down 60 pounds now? Not many! Why because after the first 3-5 weeks they stopped losing weight and the diet then was to restrictive to keep doing daily. They weren’t losing fat but water and muscle. Why do they have great results right away? Many times it is because they have been eating so unhealthy for 3 months to most of their life that when they eliminate processed foods, pop, sugar, fast food and all the other garbage people eat daily you are going to lose 2-8 pounds in 2-4 weeks with that alone. We all know a person or two that lost 8 pounds in a month just by drinking water instead of pop. The second part is most of the time these people haven’t exercised or the most they have walked is when they go shopping in the past 3 months to 5+ years. They remove bad food choices and start light walking /or exercise routine and these 2 small changes have a big impact in the first month. After a month or 2 they stop seeing results and they go back to their old way of eating and inactivity and gain all the weight back. Hence the term Yo-Yo diet. Why do we have clients that have lost 10,20,40,60,80,100+ pounds of fat and have kept it off for years after and not gain it back? It is in the science,math and education of what you need to do to burn fat and understanding what they need to do. Applying that knowledge and taking action is when the magic happens and during this time life style changes start to happen.

 

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I’m always on a diet!

We all know that friend,co-worker or family member who is always on a diet.  Why are these people always on diets? You aren’t meant to be on a diet your whole life and struggling to lose weight, hating your body, getting frustrated with no results.

There is a major health issue and education disconnect when it comes to diets and results. I read an article a few years back that said there are 7 billion people alive today and there are 2 articles on diet and fat loss for each person. 14 Billion articles have been written on the subject. Why have there been that many and we still have people all over that are struggling to lose weight? Why don’t people lose weight when they diet? Why do you know someone that has been dieting for 20 years to take off that last 20 pounds? Why do people start diets and quit them? Why don’t diets work for some people? What is your definition of a diet? What diets have you tried? How many diets have you tried in the past year? How many diets gave you success? Why did the weight come back if you had success? How long did you have results when you tried a diet? What made you try that next perfect diet to finally get you the results you wanted?

There is a reason why they are called Fad Diets, either they don’t work, give you short term success or is just becoming popular again. Why do people keep falling off of them? You want results and the marketing sold you into thinking this Fad Diet would work. How many diets are out there??? Way to many to even want to count or pay attention to.

But why are there so many diets? The reason may shock you……..

….. Fad diets only make you fatter.

 

Now lets talk about lots of diets that aren’t Fad diets but have been around for a long time with plenty of evidence to show if they work or not.

Mediterranean Diet (Traced back to 1940s)

Atkins Diet (Traced back to 1960s)

Paleo Diet (Traced back to 1975)

Vegan/ Vegetarian Diets (Can’t be traced back)

Keto Diet (Traced back to early 1900s)

South Beach Diet (Traced back to 2000s)

Fasting Protocols (Can’t be traced back)

The ones you can’t trace back are because people having been doing them since the human race began. Fasting Protocols and vegetarian diets have been done for many reasons from necessity, religious or cultural beliefs, simplicity, health, healing and more. Many people might be shocked that a ketogenic diet is 1 of the oldest ones listed going back over 100 years of trial and research, the reason the shock is because as with many things health and fitness related things all come in cycles. I have been in the industry almost 20 years and was on my first diet in 1st grade. I have been on some sort of diet at least 2 times a year for the past 30+ years. I have tried each diet above. Plus crazy Fad diets like 48 hour Hollywood diet, skim milk and banana diet, cabbage soup diet, grapefruit diet, cleansing diets, detoxing diets, you name it and I have probably tried it. Fad diets are fads for a reason, they’re largely unsustainable, promise results they can’t deliver and encourage us to think of nutrition as something we do for a few weeks until we reach a goal and then quit. When clients first start we ask about their past diet experience and many have been diet jumpers. What is a diet jumper? We see many times clients will do a diet for 4 days and not see 4 lbs gone so they try another diet, then another and another. The better choice is to make lifestyle changes that you can maintain while still enjoying yourself. Our society has been an instant gratification microwave mentality for awhile now and only getting worse. Entertain me in 5 seconds or I change the channel, keep scrolling through my news feed, stop listening, swipe right, click close and give me results now. 6 minute abs got put out of business from 4 min abs, 48 detox to lose 10 lbs, 21 pounds in 21 days, 3 weeks to the new you all these things you have heard and read have started brain washing most people into the belief you can change overnight. Even if you could magically change in 48 hours to the perfect body you want, how long would you have it? 1 day? 1 month? 1 year? People want instant change without changing anything and mad when that isn’t the case. If you did magically change to your perfect body in 48 hours what would you do different to make sure you didn’t go back to your current body? Do you want to magically change your body in 1 second???? I can tell you how!!!! Just start doing what you would do to keep your perfect body and not go quit! Start it now and do it daily from now on…….you will then get to your perfect body. The steps and plans we teach our clients are how to have the body they want. All you need to do is follow the steps….do it daily and stick with it. If you magically changed in 1 sec to your perfect body how would you feel about yourself? Feel that way about yourself now!!!! Feel that way now and everyday and you will get to that body! This is real life, so guess what, you will have bad days in life still. Think of 5 bad things that happened this year too you and gave you a reason to not start a plan or not stick with a plan. These reason will always come up, that is just life. Mindset is a major key to reaching your goals in life, business,  and any form of success! Mindset is a major key in health and fitness as well. Change your mindset!! That mindset shift stopped me from being a serial dieter in the Yo-Yo scale battle of the soul and mind. What happened after I changed that mindset I became calm, understanding, saw change and results. Many people have a mindset that they will diet for 21 days, get the body of their dreams and be able to go back and do the same things they are doing today. That after 21 days you will have reached your goal and you are done, that you can start eating like you have in the past. (The things you did to gain the weight)

We will teach you to be a healthier,stronger, leaner and the best version of yourself. *Disclaimer: clients do have to apply what we teach them.

So with all these diets and fad diets what do we do for our nutrition now? What do we teach our clients?

When you remove the Fad diets that are obviously a waste of time and bad for your health you have the list of diets from above…..

Mediterranean Diet (Traced back to 1940s)

Atkins Diet (Traced back to 1960s)

Paleo Diet (Traced back to 1975)

Vegan/ Vegetarian Diets (Can’t be traced back)

Keto Diet (Traced back to early 1900s)

South Beach Diet (Traced back to 2000s)

Fasting Protocols (Can’t be traced back)

If you research all these diets you will read tons of information on many health benefits from weight loss, general health to healing benefits of medical conditions. So which one do we teach? We don’t! HUH? We don’t teach clients any of these diets for many reasons. One is because like many diets people have a mindset of pass or fail, so if they step out of the box of one of these diets they feel they failed and stop. Second many people have tried these diets and had success at first and then didn’t see results to only quit. Third they actually don’t teach you much on the science of diet. Your body doesn’t burn fat because of your diet and it doesn’t burn fat because of your exercise. HUH? Your bodies hormones tell your body to burn fat, store fat, build muscle, burn muscle, become healthier or go into protection mode. It comes down to the Fight or Flight response. To burn fat you need you hormones to tell your body to do so and you do this not with a specific diet like above, you do it with fueling your body properly.

Lets look at the diets above and what do they all have in common?

Besides the fasting protocols, they all are about the same diet. Don’t eat processed foods, fast food, sugar, chemicals, essentially everything you find in the isles of a grocery store. The things they all have in common are eat real food, the way it comes from the earth or the things on the outside of the grocery store. It really becomes that simple. So why do people fail at these diets? One reason is because they don’t want to change their diet and keep eating fast food, cookies, diet pop, ice cream, cereal, desserts or list of tons of others. Two, even if they make the change they see results at first and then stop seeing results after a few weeks or months and give up. Why did they stop seeing results? It comes down to your body telling itself to burn fat or store fat. Changing what you are eating is one of the biggest steps you take during your journey into being healthier and losing fat. It also is changing how you eat daily and why you are eating a certain way daily and understanding and feeling that difference. We teach you the science of what,when and why. You have essential fatty acids and essential amino acids(proteins) your body needs plus vitamins and minerals to work properly. All the diets above give you those and cut out unnecessary carbs. So all basically are the same low carb diet with their own slight twist. (*Disclaimer: carbs are not bad but also are not essential. You can lose fat while eating carbs) When you start cutting out foods with ingredients that have more letters than the alphabet, foods with high sugars, foods that cause a chemical reaction that tells your body to store fat you start making great progress to being healthier. To continue burning fat you need to also eat right so your hormones tell your body to use the extra fat as energy and this is why diets fail.

We start by teaching clients to eat healthy food choices and how to fuel their bodies. After teaching clients these steps we can start to show them how to adjust calories, marco/ micro nutrition and other diet strategies to get their bodies to burn fat. Many of the diets listed above are close to what we teach our clients to do to start eating healthy. The key though is feeding your body so your hormones are telling your body to burn fat and not store it. Many people try all sort of diets with initial success but stop seeing results and then gain the weight back. We teach you how to get your body working properly to burn off the fat. It is simple but it is not always easy. The simple part is the understanding but the hard part is the consistency to eating specifically for burning fat off and getting your body working properly. This is also sometimes a huge mental struggle because some of the things we have clients do to reach success are things that seem to go against some things they have read. It also can be hard to change habits, these habits could be not eating or drinking certain things, eating new things, cooking things differently, trying new recipes or just eating the correct amounts of the correct things. Having patience in the process and also not comparing yourself to others can be a huge struggle during this time as well. The goal for many of our clients is to just get them to change small things weekly and help them make the small changes into huge results that last.

Learning the science to take you from your current point to reaching a goal is simple math but applying that knowledge is the key to reaching the goal. It is not about a diet, it is about change, that change comes from doing the right things to cause that change. We can teach you the science of what,why and when on nutrition and fueling your body to create that change!

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Help!! I need Accountability

At Protege Fitness we try to educate all of our clients on my aspects of health, fitness and diet. When we first start with clients we set a plan of action and direction to have them start to take to reach their goals. If you don’t have a plan for any goal, it is just a dream. Some of the steps we have them take is logging food and setting a specific workout routine to adhere to and start tracking their results. Clients come in for many reasons: weight loss, rehab, education, performance, healing and so much more. If a client comes to us and want so run their first full marathon and have never even done a 5k, there a lot of steps to take (no pun intended). If that client has 4 months to get to that level, we will lay out a plan for them to follow to reach that goal. If the first week they are supposed to run 1 mile 5x that week and they only do 1 mile 1x. They won;t be able to progress to the second week of 2 miles 5x the second week. Let say the second week they only do 1 mile again only 1x, do you expect them the 3rd week to be able to go out and run 3 miles 5x a week. If by the 4th week they are supposed to run 5 miles 3x that week do you think they will be able run 5 miles? How about 5 miles 3x? Most likely not. If they continue to only run 1 mile 1x a week for the 4 months will they ever be ready for the full marathon of 23 miles? Why? As you read this, you all know it is because they aren’t following through on the fitness routine laid out. Each week that mile is going to be awful and feel like the first time doing 1 because there is not consistency or follow through on the plan

As a client goals and plans change all the time and they should so you are always progressing. If you need to reset your goals and start a new plan let us know and we will set a time to do so.

You are our Protege’s and we are your mentors/teachers and our goal is to give you that plan to follow to reach any goal you are looking for! Setting the plan is the easy thing to do as a client and your trainer, the hard part comes after that. Someone looking to reach any goal needs that plan laid out so you can take action towards that goal. Taking action is the next huge step that needs to happen. This can be about exercise or diet, any action or lack there of directly effects the out comes. The client above training for a marathon can’t look back at the 4 months and say: “I ran 1 mile each week why wasn’t I ready for the full marathon! I’m worthless! I’m not good enough! The plan didn’t work! This running program is a sham!” None of those things are true. Did the plan fail? No! Did the client fail? No! The actions that were taken gave the end results. This is not a failure but a learning experience. Making that mental shift from failure to learn experience is key in everything in life. All to often we don’t get a desired result but rarely is from taking action!

When it comes to diet plans for clients we start most clients off on a program that teaches them life long health, weight loss and management. This diet education also is based to give you many other results from reducing and removing inflammation, losing fat, fueling your muscles, fueling your organs, hormone control and more. This program also teaches you how to eat for the rest of your life, there really is no reason to give you a crash diet that causes scale weight to come off but add fat,lose muscle and screw up your hormones. Once clients have this down we teach lots of other diet strategies from ketogenic diets, intermittent fasting, microbiome gut health, pain and inflammation relief, fat shred and more. We don’t start with many of these strategies because if you don’t know how to eat for health all the weight you would lose with a any diet strategy will just come back once you go back to your old ways of eating.

Diet is just like exercise, you need to work at it and work at it daily. It also is just like the example above with the runner, you can’t get mad at the scale for what it says if you weren’t putting in the work to reach the desired goal. Most clients are looking at losing fat, if that client is eating 3 McDonalds dbl cheeseburgers 3x a day they can’t expect to have their body fat% change. If a client is looking at gaining muscle and eating 3 McDonalds dbl cheeseburgers 3x a day they can’t be mad when it is fat and not muscle they are putting on. Also if a client is looking at losing fat and under eating and starving themselves they can’t expect to lose fat. Many clients when they first start out have some major changes in their diet from quit drinking pop, eating candy everyday, eating donuts for breakfast, eating fats food, love desserts, skipping meals or any number of other things. Then add in exercising for the first time and you can see some weight loss very fast. As clients get better at eating healthy, exercising regularly to continue losing fat you need to eat correctly for this result. One of the reasons why we start the diet program we do is because the food is healthy, easy and things most people eat daily but importantly it gives your body the fuel and nutrition it needs. What we teach them is the calorie and marco nutrition zone they need to be in for a desired result. If they are looking at gaining muscle and need to eat 3500 calories but only eating 1500 they can’t expect to gain muscle. On the other side if a client is expecting to lose weight and they need to eat 1800 calories to lose fat but are eating 3500 they won’t lose fat. Also the struggle with many is if we have them eating 1800 calories to lose weight many try eating 1200 and exercise more, sadly this is a lot of the diet advice you see or read and the clients always fail at losing fat……why? Because they are starving themselves. Your body doesn’t burn fat in a starvation state and why many people quit diets. It is not because they failed but because the diet failed them. You can not out work a bad diet. A bad diet is many things from over eating to under eating to eating just plan unhealthy foods.

Many times when a person starts with us and has tried every diet that is out there they are shocked that we don’t teach those diets. The reason is they either don’t work or they are not a reasonable life style that you can continue. When people struggle with weight loss many times there is a blame game that occurs. They blame a spouse for buying McDonalds or ice cream, they blame co workers for bringing in donuts on Friday, blame their kids for only liking mac & cheese. One of the easiest things you can do is give someone advice but one of the hardest things is to look into the mirror and give yourself the same advice. This is where accountability comes into any goal and where the goal becomes a success, this is in every aspect of life. If your kids have a school report due next week and they don’t do it, it won’t get done. If you have a project at work with a deadline of next week and you don’t work on it, it won’t get done. These are all obvious things but for a strange reason we don’t expect the same thing when it comes to health, fitness, exercise, diet or any physical goal. For some reason we throw this basic fact out the window and expect things to magically happen when it comes to our fitness goals. I see many reasons for this but the major thing is not holding yourself accountable, you aren’t looking the mirror and being honest. One of the main reasons why we have people track and log food is to help hold yourself accountable. Logging for will never cause you to burn fat or build muscle but it gives you a tool and a breadcrumbs trail to look back at and learn from. Looking in the mirror, reviewing what you did the past week to get the results you got is hard but part of accountability. Learning from each weeks results helps educate you and understand why changes happen or don’t. If you didn’t get the results you were looking for comes another part of accountability. This part is sitting down with us talking about why you got the results you did and us teaching you what you need to adjust to get that result next week.  The following week you have 3 options, do what you did the week before, adjust to what we laid out to change or try something completely different. In all 3 cases you will get another result, that result depends on the choice you made and that result could vary from gaining weight, to losing weight or staying the same. Each time a client or myself step on a scale that scale directly reflects on what you have done the days leading up to that. Part of the accountability here is also accepting and understanding why. Each week is a learning process when you are logging food and striving for a goal but each week you need to adjust your course depending on the result you got.

There are many thing we do with clients to help with this accountability: tracking food, weekly check in, daily check in, journal and more. Once you have a plan for a goal, reaching it becomes simple. Simple but never easy! Each week, each month, each year offers different changes and challenges because that is just life but the reason we teach you the science behind your diet. Many goals don’t happen over night and many take longer than you expect and there often times that there are many unforeseen challenges and learning curves. That is why it is important to have a plan and direction, dedication and consistency and hold yourself accountable to that goal. You might have a goal to accomplish somethings in 6 months but you don’t reach that goal for 9 months, does the extra 3 months really matter? Learning to love the process, and continuing to learn each week is were real change and results happen. It starts with a decision and taking action until that goal is reached. There is no real time frame, just life, and in life you should be learning everyday. I change goals up all the time so I do keep learning because I am the same but also different from who I was 15 years ago, 10 years ago, 5 years ago, 5 days ago.

We want clients to have a variety of goals set for themselves because it helps and benefits in so many ways to stay on track. When your goal for example is to lose weight only it is easy to get frustrated if you have a week you get sick, busy at work, family in town, big work project, the holiday or whatever come around and you don’t see a change. Vanity is one of the reasons many people want to lose weight but also is the easy reason to give up on. Having other goals like do a push up, run a mile, deadlift your body weight, do a pull up, touch your toes, do 3 new yoga poses, whatever the other goals are doesn’t matter. Those other goals though are other trackable things you can see improvement on. You might not lose 1 lb this week but I did get faster or stronger or more flexible. Everyone of our clients improve in many aspects of overall health a fitness and these minor and major victories each step of the way are many times way more impressive to me the losing 1 lb of fat. All of them take work, effort, dedication and accountability, so make sure to have other goals and celebrate how far you have come in all aspects of your journey of being a stronger, healthier version of yourself!!

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Struggle to Success

Burning Fat: Struggle to Success

Struggle in any goal is inevitable and also part of the process. Every time you struggle you get stronger, every time you fail you learn. It is only through getting stronger and smarter that you gain success. Society has you believe that you eat less, move more and you drop weight. Yes this can be true and does happen. Many times though what is actually happening? Majority of the time you are losing lean body mass (muscle: structural muscle like abs or glutes and also organ like the heart and lungs) while maybe or not losing fat at all. You then are actually setting yourself up for a bounce back of weight and many time this is just fat, so you are making yourself in the long term less healthy and harder to burn fat.

One of the first things we start teaching clients is to eating a healthy diet. Everyone knows the difference between an apple and a twinkie or a grass fed steak and a McDonalds cheese burger. We start there and then start adding in even healthier options that are healthy calorie packed and also high level of micro nutrition with vitamins and minerals to get your body to operate at an optimal level. Other things we teach are specified around water intake for proper hydration and proper sugar intake. These several things play huge factors in body composition change and health. Once we have dietary choices to a high level we can start working on how to burn fat properly. We do this with proper exercise, calorie intake and macro nutrition break down. Teaching where your base calorie zone, fat burn zone, maintenance zone, performance zone and weight gain zones are is where you can start seeing changes. Once we have those laid out we can also then change up with other diet strategies that can cause changes quicker for short periods of time. To burn off fat and change your body composition you need to do many things right and that is why we teach this in a several step process. When people first start to get their bodies to burn fat you have little room for not doing certain steps because many clients bodies are so used to storing fat and living off sugar it doesn’t know how to burn fat properly. As clients get their bodies working better the more freedom of adjusting some of these steps and not have it as strict. The main things is if nothing changes, nothing changes. Teaching how to do the math of where you are, what you need and what to do for your goals is so very important.

Many times when clients start with us they want to lose weight and have struggled with it. We often hear “I am eating healthy”. Eating healthy is awesome and it makes teaching our clients what they need to do easier. Healthy to some people is far different than others so we have them track food so we can see what their idea of healthy is. Many times there are some really good choices and some not so good. The other things we see are other aspects from calories, macros, micros, sugar, water that are off and causing things to not change. They have been eating the same way for a while and we need to teach them what to change. If nothing changes, nothing changes.

We teach them how to track their body weight and body fat %. These 2 pieces help to determine many things (energy in and out) and allow us to track how their bodies are changing (fat loss, muscle gain or not). We teach them how to use these numbers to determine why something changed or did not change. When anyone is eating healthy and exercising and not seeing results it can be very frustrating and mentally defeating. This also is heart breaking as their trainers, we want nothing more than to have our clients see the results they want, and why we teach all our clients to eat for health and results.


If you aren’t seeing results you have several choices, eat less, eat more or keep doing what you are doing. Nothing changes , if nothing changes so if you keep doing the same thing you will keep getting the same result. So you have to eat less or eat more. When we teach our clients how to use their body weight and body fat to track changes, this also helps us to determine calorie output so we can alter their intake either up or down. This depends on current intake and current goals plus fitness and results. This is the biggest struggle we have with most people. They learn what they need to do, see what they need to do but many times stay within their comfort zone or go back to old habits. Old habits are hard to change. Getting your body adjusted to a change is also hard. But neither are impossible.

 

The biggest factor once a client knows their base metabolism is to make the dietary changes to see the best results. Every time you eat of drink something there is a chemical reaction that causes that food to be broken down and used inside the body. This can be used for many things but to understand the simple aspect is that it either causes fat storage or body fuel inside the muscles and organs. You want to obviously have the reaction to be, turn to fuel and not fat. Then if your goal is to burn fat you need to understand that your body doesn’t burn fat unless it is hormonally told too. You need to eat inside your fat burn zone (not under or over) to have your body do this. Many times people are over but even more so many people are under. This can be really hard mentally because it goes against eat less to lose weight. If a person told me they eat 1 egg for breakfast, 3 ounces of chicken for lunch and 3 cups of veggies for dinner it is obvious that they are starving themselves and not eating enough. If a person tells me they eat a 2 chocolate muffins for breakfast, 2 Big Macs for lunch and 1 large frozen pizza for dinner it is obvious they are over eating. The client that is eating to much we can easily change things and see results because they are obviously over eating but also the choices are horrible. The person who is eating healthy foods but under eating and starving themselves can be more of a challenge. There are sometimes mental blocks that people have to eating food and fueling the body instead of the “eat less, exercise more” starving yourself plan. It can take some getting used to learning to eating more on a physical and mental aspect. The biggest thing is in either case is if nothing changes, nothing changes.


When we teach clients the science and math of their numbers, we then teach them where their diet needs to be able to reach their goal.
If their goal is fat loss. They need to be in the fat burn zone
If their goal is to increase muscle. They need to in a surplus/growth zone
If their goal is performance. They need to be in the performance zone.
It comes down to math /science. Then when we track weight and body fat weekly we can see the changes that need to be tweaked and learning to be more precise and on target with diet.
1+1=2
2+2=4
3+3=6
You can’t get around the math.
2+2 will never equal 5
Putting a match to fuel will start a fire. Putting a match in enough water will extinguish the flame.
You can’t get around science.


Putting a match in water will never start a fire. If nothing changes, Nothing changes.
If you are struggling look at the math, look at the science. Then you have 3 choices, eat less, eat more or stay the same. Then you have to stay consistent. Eat great for 2 days out of the week won;t get you the results you want. You need to stay dedicated to the goal and also the process. This again is just math and science that has been proven to cause the results you just need to stay in your zone and stay in it consistently and as long as the goal requires.

One of the biggest things we struggle with when working with clients is self sabotage and mental defeat. Some of the things we see are frustrations over not seeing results even if they are exercising and eating healthy food options. As we talked about earlier that won’t always cause fat loss so tracking becomes important so each week we can learn from our mistake and progress forward. We also see many times where someone makes 1 mistake in a day and then eat like crap for a week. That is like getting a flat tire and getting out and slashing the other 3. Learning isn’t always the key….taking the action is. If you don’t do the math, follow the science and adjust to get in the zone of the desired goal it won’t happen. Goals are dreams until we take action. So if we aren’t getting a desired results we need to change the direction. That direction isn’t always easy and sometimes doesn’t even make sense but you have 3 options eat less, eat more or stay the same.  One of the biggest self sabotages is that you are very frustrated that you aren’t seeing results doing what you are doing and then make a change. The hard part is you only see a small change and not some 8 pounds in 1 week change so you go back to what you were doing. You are saying I am frustrated and wanted to quit because I am not seeing a change. Then you see a change and you say I am frustrated and want to quit because it wasn’t good enough. What kind of logic is that? Damned if you do and Damned if you don’t is not a way to live! Strength comes in all shapes, sizes and ways. Mental strength is one of the biggest parts of health and fitness. Are you strong strong enough to look in the mirror and be happy with the out comes of your actions and effort? If nothing changes, nothing changes so be happy when nothing changes. If something changes and nothing changes, be happy that you are learning to perfect what you need to do. If something changes and something changes be happy with the change no matter how big or how “small” you think the change is!!!!

I wish I could tell you that eating perfect for 3 days would get you to drop 5 pounds of fat. I wish I could tell you that you will be perfect everyday. I wish I could tell you that it will be easy. I wish I could tell you that you won’t fall down. I wish I could tell you that there is a magic pill or secret that changes everything over night. I can’t tell you any of those things but I can tell you that you can not fail! You can’t fail if you try. You can’t fail if you learn. You can’t fail unless you give up because a goal is just a dream unless there is action.

The days that aren’t easy, that you do fall down, that aren’t perfect and you just want to give up. I say give up!! Give up and let it out! Go ahead and cry, punch a pillow or yell at the top of your lungs!! Let that emotion out, let the emotional weight go it does no good to carry it around anyway. After you Give up and let it out count to 5 and then go look in the mirror, pick yourself back up and remember why you started, why you are doing this, why you can’t fail. Now go hit your goals!!!

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Nutrition Science Program

Our Nutrition Science Program is a very important part to reaching any goal you might have. If you goal is to lose weight, gain muscle, increase performance, faster recovery nutrition is one of the key aspects to reaching those goals. If you are looking for increasing your health, vitality, stamina, healing giving your body the vitamins and minerals it needs to working in optimal health.  Our education is also geared to teach you that everytime you consume something there is a chemical reaction that occurs. These chemical reactions can trigger fat loss, fat gain, muscle gain, positive /or negative hormone response, cell repair or cell damage and the list goes on. Everytime you consume something there is a reaction that occurs and with that knowledge comes great power and understanding to give you the tools to change your body and health for life.

Nutrition Science Programs

Our Nutrition Science Program is built by scientifically proven methods and strategies, 1000s of client success stories, 25+ years of knowledge, education and experience. Our program is individualized to each client on their specific needs, goals, current health and body type. The programs are built to teach you 3 major aspects to optimize your health, achieve your goals and keep you results permanently! 1) Fuel your body with the proper nutrition and energy 2) Super charge it by making sure the nutrition you are eating is also high quality of the essential vitamins and minerals. 3) The understanding of what chemical reaction happens when you consume something.When you combine these 3 aspects into your program and we teach you the science of what your body needs, you will see results and you will keep those results!

Science for Weight Loss:

Are you sick and tired of trying diets and failing? Are you ready to give up because every time you lose 10 lbs you gain it back plus another 5 lbs? Does nothing you do seems to work? Are you super confused with all the information out there that all seems to go against each other? Majority of our clients start off with these very same frustrations and are angry and fed up! Many are at their breaking point and about to give up! You are NOT ALONE! We are here to finally teach you the science of fat loss!! It gets better!!! How because when we teach you the truth and science behind fat loss it becomes permanent!! No more struggles. No More Yo-Yo diets. No more frustration that you can’t do it!

Science for muscle or performance:

Many people have goals other than fat loss. They might be looking for more muscle, more stamina, more endurance or to perform in life or a sport better. Learning to eat to fuel your body is essential for daily life, build muscle or increase performance. We individualize each program to fit you and your goals!

 

Science for health and healing:

Wedding Party

Wedding Programs

We are here to help you have the best big day of your life!! Are you a Bride or Groom that has the BIG day coming up??!! Do you want to look and feel the best you can for that day? Let us help!! Our Wedding Program is ala carte to give you flexible options for times and finances. This program is to help you lose unwanted fat and tone up to look good in your gown or tux.

You get to pick and choose between 1on1 sessions, Pride group sessions or set a time slot for you and your wedding party!

You will receive our individualized programs to give you the best results in the shortest time! These programs consist of working out here at Protégé but also programs to do from home.

You also receive our Nutrition Science Program FREE to deliver maximum results. We will teach how to take the fat of fast and correctly so you can keep it off! We will also teach you several diet strategies to strip fat off even faster. Learning how to take it off the right way and also strategies to take it off fast not only gets you in the best shape of your life for your biggest day but it also will give you the tools to keep it for life!!!

 

We offer a Bridal Party discount group rate!!!

**Limited time specials so act now!!! Bride is Free with 2 or more Bridesmaids or Groom is Free with 2 or more Groomsmen. You all have been a special part of each other’s life so do something together for this special day!

Basic military training

Are you or maybe your son or daughter consider joining the Army, Airforce, Navy or Marines?

There are different requirements for each branch of our military, but each of them include a timed run, push-ups, pull-ups and sit-ups.  The requirements for the Army are changing in 2018, and will be even more of a challenge.

On top of the fitness requirements, there are weight and body fat (minimum and maximum) that must be met in order to be considered a recruit for each branch.

Military training is a full-time job!  Basic training consists of long days and nights for several weeks.  Getting into the habit of working out in the morning, going to school or work during the day, then doing something in the evening…maybe another workout or running, or even studying are all things that will help prepare you.  You need to learn how to put in the time.

If you are overweight, or near the maximum weight or body fat standards, the sooner you get started the better.  Bottom line is, if you do not meet the requirements, you may not even be able complete your basic military training.

If you arrive at basic military training unprepared physically, the risk of injury is significantly increased.  Depending on injury, you may fail your fitness test and you may not recover in time to graduate.  Failure will result in you being rolled into other training classes or being sent home, unable to complete basic military training.

At Protégé we have several options to help you prepare for this challenge. Let us help you prepare for your basic military training!

pre/postnatal

Are you expecting or planning on having a baby? First things first, check with your health care provider. It used to be said that it wasn’t safe to exercise when you were pregnant, however, it is now known that exercising up to 30-minutes a day before and during pregnancy has so many benefits, here are just a few:

 You may gain less weight, of course you need to gain weight to have a healthy baby, however, research shows that women who exercised regularly gained on average, 7-fewer pounds than those who did not. Eating enough calories during your pregnancy, especially while working out is important. Learning to eat correctly before you become pregnant will help those habits follow through your whole pregnancy, which will help both you and your new baby.

 Exercising while you are pregnant is not about playing contact sports, however, working with a personal trainer who can guide you through your exercise plan, and make sure your are using proper movements throughout will also help you maintain your balance and stability as your body goes through so many changes.

 No guarantees, of course, but having a strong core and having a fit cardiovascular system may help make that labor and delivery faster and easier.

 With so many changes happening so fast with your body as you grow little fingers and toes inside of you, it is important to know how to go through each stage. You will need to: warm-up before working out, not just jump in, you need to increase your heart rate slowly, and have the body ready for movement to avoid muscle and ligament strain. You need to drink water before, during and after exercising to avoid becoming dehydrated which can lead to a reduced amount of blood reaching the placenta, dehydration can also increase your risk of over heating and lead to contractions. You need to know when you can no longer lie flat on your back during your exercise.

 The list goes on, however, working with personal trainers who have helped several women before, during, and after delivery, and communicating with your doctor as you go through your pregnancy, can help ensure safe activity and a healthy baby.

 Creating these habits before becoming pregnant can help you keep your energy up, and maintain working out safely during your pregnancy.