1 Million lbs Lost: Recent Episodes
Jess Phillips
When it comes to achieving a lean, muscular physique, bodybuilders have long set the gold standard. Their ability to build and maintain muscle while keeping body fat to a minimum is admired by many and has inspired countless fitness enthusiasts to follow in their footsteps. A significant part of their success comes from following a macro-based diet. This blog will explore how you can lose weight and keep it off with macros, drawing inspiration from the bodybuilder approach and backed by scientific principles.
Macros, short for macronutrients, are the nutrients your body needs in large amounts: protein, fat, and carbohydrates. Each plays a critical role in your body's functioning and your fitness goals. A macro-based diet involves tracking these nutrients to ensure you're consuming the right balance for your specific needs.
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Protein: Essential for muscle repair and growth, protein is the cornerstone of a macro-based diet, especially for those looking to lose weight and build muscle. High-protein diets have been shown to increase metabolism, reduce appetite, and help maintain muscle mass during weight loss.
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Carbohydrates: Often misunderstood, carbs are crucial for energy, especially during high-intensity workouts. Choosing the right type and amount of carbohydrates can fuel your workouts and aid recovery without adding excess body fat.
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Fats: While often vilified, fats are essential for hormone production, joint health, and overall well-being. The key is to consume healthy fats in moderation, such as those found in avocados, nuts, and olive oil.
The Science Behind a Macro-Based Diet
Scientific research supports the benefits of a high-protein, low-fat, and moderate-carbohydrate diet for weight loss and muscle maintenance. Here’s why:
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Protein’s Thermic Effect: Protein has a higher thermic effect compared to carbs and fats, meaning your body burns more calories digesting and metabolizing it. This can contribute to a higher overall calorie burn.
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Muscle Preservation: During weight loss, there’s a risk of losing muscle mass along with fat. High protein intake helps preserve lean muscle, which is essential for maintaining a high metabolism and a toned appearance.
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Satiety and Appetite Control: Protein is highly satiating, helping you feel full longer and reducing overall calorie intake. This can prevent overeating and support consistent weight loss.
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Energy Balance with Carbs: Carbs are the body’s preferred energy source, especially during intense workouts. By consuming a moderate amount, you ensure you have enough energy to perform well without excess calories being stored as fat.
https://www.trufitpostfalls.comHow Bodybuilders Use Macros
Bodybuilders meticulously track their macros to ensure they are eating in a way that supports their muscle-building and fat-loss goals. Here’s how you can adopt a similar approach:
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Calculate Your Macros: Start by determining your daily caloric needs based on your age, sex, weight, height, and activity level. From there, allocate your calories to protein, carbs, and fats. A common starting point is 40% protein, 30% carbs, and 30% fats, but this can be adjusted based on your progress and goals.
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Meal Planning and Preparation: Plan your meals ahead of time to ensure you hit your macro targets. This might involve prepping meals in advance and using a food scale to measure portions accurately.
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Adjust and Adapt: Monitor your progress and adjust your macros as needed. If you’re not losing weight, you might need to reduce your carb or fat intake slightly. Conversely, if you’re losing muscle, consider increasing your protein.
How Resistance Training Helps Deal with Stress!
Welcome to TruFit! In today's video, we dive into the incredible benefits of resistance training for managing stress. 💪🧠
Stress is an inevitable part of life, but did you know that lifting weights can be a powerful way to combat it? Whether you're dealing with work pressures, personal challenges, or just everyday stressors, incorporating resistance training into your routine can make a world of difference.
In this video, we'll cover:
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The Science Behind Stress Relief: How does lifting weights help your mind and body cope with stress?
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Mental Health Benefits: Discover how resistance training boosts your mood, reduces anxiety, and improves overall mental well-being.
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Practical Tips: Learn how to integrate resistance training into your fitness regimen, no matter your experience level.
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Real-Life Success Stories: Hear from TruFit clients who have transformed their lives by using resistance training to manage stress.
Join us as we explore the transformative power of resistance training and show you how to get started. Don't forget to like, subscribe, and hit the bell icon to stay updated with all our latest content. Let's lift our way to a stress-free life together!
🔗 Resources Mentioned in the Video:
📢 Connect with Us:
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Instagram: _trufit_
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Facebook: [TruFit]
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Website: www.trufitpostfalls.com
📬 For Inquiries:
- Email: jess@trufitpostfalls.com
The Benefits of Resistance Training: Transform Your Health and Well-Being
Resistance training, often referred to as strength training or weight training, is a powerful form of exercise that can bring about profound changes in your body and overall health. Whether you’re looking to build muscle, lose weight, or simply improve your quality of life, the benefits of resistance training are numerous and well-documented. In this comprehensive guide, we will explore the myriad advantages of incorporating resistance training into your fitness routine and why it should be a staple in your workout regimen.
1. Enhanced Muscle Strength and Tone
One of the most immediate and noticeable benefits of resistance training is the increase in muscle strength and tone. By regularly engaging in resistance exercises, such as lifting weights or using resistance bands, you stimulate muscle fibers, leading to growth and improved muscle definition. This not only makes everyday tasks easier but also enhances your physical appearance, contributing to a more sculpted and athletic physique.
2. Boosted Metabolism and Weight Management
Resistance training plays a crucial role in boosting your metabolism. Unlike cardiovascular exercises, which primarily burn calories during the activity, resistance training increases your resting metabolic rate. This means your body continues to burn calories even after you’ve finished your workout. The increase in muscle mass from resistance training is particularly beneficial for weight management, as muscle tissue burns more calories at rest compared to fat tissue.
3. Improved Bone Health
As we age, our bone density naturally decreases, increasing the risk of osteoporosis and fractures. One of the key benefits of resistance training is its positive impact on bone health. By placing stress on the bones through weight-bearing exercises, resistance training stimulates bone growth and increases bone density. This helps to reduce the risk of osteoporosis and keep your bones strong and healthy as you age.
4. Better Mental Health
Exercise, in general, is known to improve mental health, but resistance training, in particular, has been shown to have significant benefits for the mind. The endorphins released during resistance training can help reduce symptoms of anxiety and depression, boost mood, and enhance overall mental well-being. Additionally, the sense of accomplishment and confidence gained from achieving strength goals can contribute to improved self-esteem and a positive outlook on life.
5. Increased Energy Levels
Contrary to what some might think, regular resistance training can actually increase your energy levels. As your strength and endurance improve, you’ll find that you have more energy to tackle daily tasks and activities. This boost in energy can lead to a more active and fulfilling lifestyle, making it easier to stay motivated and engaged in both your personal and professional life.
6. Enhanced Functional Fitness
Functional fitness refers to the ability to perform everyday activities with ease and without pain. Resistance training improves your balance, coordination, and overall physical performance, making daily tasks such as lifting groceries, climbing stairs, and playing with your children easier and more enjoyable. By strengthening the muscles used in these activities, resistance training enhances your functional fitness, allowing you to live a more active and independent life.
7. Better Sleep Quality
If you struggle with sleep issues, resistance training might be the solution you need. Regular exercise, including resistance training, has been shown to improve sleep quality and duration. The physical exertion and the reduction of stress and anxiety through exercise help to promote deeper and more restful sleep. Better sleep not only improves your overall health but also enhances your mood and cognitive function, allowing you to be more productive and focused during the day.
Start Your Journey to Better Health Today
The benefits of resistance training are clear: from improved muscle strength and tone to better mental health and increased energy levels, incorporating resistance training into your fitness routine can have a transformative effect on your overall health and well-being. Whether you’re new to exercise or looking to enhance your current workout regimen, resistance training offers something for everyone.
At TruFit, we are dedicated to helping you achieve your fitness goals and experience the life-changing benefits of resistance training. Book a free consultation with me today and take the first step towards a healthier, stronger, and more vibrant you. Let's get started on this journey together!
The Best Type of Workout: Why Resistance Training Reigns Supreme
In the ever-evolving world of fitness, countless workout options promise optimal health, enhanced performance, and a toned physique. From high-intensity interval training (HIIT) to yoga, the choices are vast and varied. However, one type of workout consistently stands out for its numerous benefits: resistance training. As a coach at TruFit, I have seen firsthand the transformative power of resistance training and strongly believe it is the best type of workout for everyone, regardless of age or fitness level.
What is Resistance Training?
Resistance training, also known as strength training or weight training, involves exercises that improve muscular strength and endurance. This is achieved by working against a force or resistance, such as free weights, resistance bands, or body weight. Exercises can range from lifting dumbbells to using machines designed to target specific muscle groups.
- Increased Muscle Strength and Tone
Resistance training is unparalleled in building and maintaining muscle mass. As we age, muscle mass naturally declines, leading to a slower metabolism and increased body fat. Regular resistance training combats this by stimulating muscle growth and improving muscle tone, ensuring that you stay strong and fit as you age.
- Enhanced Metabolic Rate
One of the most significant advantages of resistance training is its ability to boost your metabolism. Muscle tissue burns more calories at rest compared to fat tissue. By increasing muscle mass, you effectively increase your basal metabolic rate (BMR), which means you burn more calories throughout the day, even when you're not working out.
- Improved Bone Health
Resistance training is a powerful tool in maintaining and improving bone density. Weight-bearing exercises apply stress to the bones, prompting them to grow stronger. This is especially important in preventing osteoporosis and reducing the risk of fractures, particularly in older adults.
- Better Joint Function and Flexibility
Contrary to popular belief, resistance training can improve flexibility and joint function. By strengthening the muscles around your joints, you provide better support and stability, reducing the risk of injury. Additionally, full range-of-motion exercises promote flexibility and overall mobility.
Resistance training is highly versatile and can be tailored to suit individual fitness levels and goals. Whether you're a beginner looking to build foundational strength or an experienced athlete aiming to enhance performance, resistance training can be adapted to meet your needs. The variety of exercises and equipment available ensures that workouts remain engaging and challenging.
While the benefits of resistance training are clear, the guidance of a knowledgeable and experienced trainer can significantly enhance your fitness journey. At TruFit, we are proud to have one of the best personal trainers in North Idaho: Trainer Jess Phillips.
Jess Phillips is renowned for his expertise in resistance training and his ability to create customized workout plans that deliver results. With a deep understanding of exercise science and a passion for helping clients achieve their fitness goals, Jess has transformed the lives of many individuals in our community. His personalized approach ensures that each workout is safe, effective, and aligned with your specific needs and objectives.
Whether you're new to resistance training or looking to take your fitness to the next level, Jess Phillips is the go-to trainer at TruFit. His dedication to his clients' success, combined with his extensive knowledge and motivational coaching style, makes him the ideal choice for anyone seeking to harness the full potential of resistance training.
🎉 Celebrating Melissa’s Incredible Journey! 🎉
Hey TruFit family!
I couldn't be prouder to share Melissa’s amazing transformation with all of you. From day one, Melissa has shown unwavering dedication, grit, and a positive attitude that inspires everyone around her. 🌟
Melissa, your journey has been nothing short of extraordinary. You’ve pushed through every challenge with a smile, stayed committed to your goals, and proved that with hard work and determination, anything is possible. Your progress is a testament to your strength and resilience, both inside and out.
Let's all give a huge shoutout to Melissa for her relentless effort and for embodying what it means to be a TruFit warrior. Keep shining, keep pushing, and remember, this is just the beginning of your incredible journey!
To all our clients, let Melissa’s story be a reminder that you too can achieve greatness. Keep striving for your goals, and know that the TruFit family is here to support you every step of the way.
Here’s to more milestones, more victories, and more transformations!
Check out this Fit3D body scan of one of my clients who is absolutely crushing it! 💪 #TransformationTuesday #Fit3D #FitnessJourney #ClientSuccess
🎥 Watch David's Transformation with TruFit! 🎥
"After joining TruFit, I feel so much better. My energy levels are through the roof, my motivation has skyrocketed, I’m stronger than ever, and my mobility has drastically improved. Way to go!!" - David
🚀 Ready to Transform Your Life? 🚀
Join the TruFit community and experience the incredible benefits for yourself:
✅ Increased Energy
✅ Enhanced Motivation
✅ Greater Strength
✅ Improved Mobility
Tap the link to watch David's inspiring journey and see how TruFit can make a difference in your life too! 👇
personaltrainer #gym #northidaho #cda #postfalls #TruFit #Transformation #FitnessJourney #FeelBetter #GetStronger #StayMotivated
✅How to manage emotions when stepping on the scale…
Hope this helps.
Jess
cda #gym #postfalls #personaltrainer #weightlifting
✅How to not lose all of your progress on vacation or with events…
I know it can be very stressful staying on track with events and life.
Here’s a few tricks I use to stay on track.
Pre plan. Decide if you are going to stay on track if you want to increase your calories for the event.
Prioritize Protein at each meal. Usually carbs and fats take care of themselves but hitting your protein goal can be a bit more challenging when on the go.
Be forgiving of yourself. If you don’t do quite as well as you hoped that’s ok. But don’t dwell on the mistakes you made, learn from them and move on.
Hope this helps.
Jess
cda #gym #postfalls #personaltrainer #weightlifting
🤷♂️End of the day and way short on your Protien goal?
This is my quick hack to hitting my Protien goal without messing up the rest of my macros…
If you change nothing else about your diet this puts you 20-40 grams closer to your protein goal
Hope this helps.
Jess
cda #gym #postfalls #personaltrainer #weightlifting
Rons Testimonial and amazing Results at TruFit
Ron is down over 30lbs and 10inches on his waist!
He loves how much better he feels, more energy, strength, endurance and health!!
He even just completed a 5k!!!
Way to go Ron!!!
✅Banded Flys
No bale machine? No problem banded flys are a great alternative, they are also great if you are traveling and do not have access to weights.
Hope this helps.
Jess
cda #gym #postfalls #personaltrainer #weightlifting
✅ Banded low to high
Great core exercise also great for improving your swing as well!
Hope this helps.
Jess
cda #gym #postfalls #personaltrainer #weightlifting
✅Staggered Stance Deadlift
Great for isolating each leg, also great for core and balance.
Keep feet about shoulder width apart. I like to use a line on the floor to help me line up my feet.
70% of the work is being done with the leg being trained, the other leg is 30%
Hope this helps.
Jess
cda #gym #postfalls #personaltrainer #weightlifting
So I messed up…..
Totally ran out of my prepped food this week!
So went to Walmart they have pre sliced and weighed out deli turkey.
Paired with Dave’s thin sliced bread the macros are as follows
8oz deli turkey and 2 slices of thin wheat bread.
380 calories
46 grams of protein
38 grams of carbs
4 grams of fat
Not bad for absolutely zero prep work or time.
Hope this helps.
Jess
cda #gym #postfalls #personaltrainer #weightlifting
✅Kim shares her experience at TruFit
Kim loves how Effective the training sessions are.
She’s has gotten so much stronger and improved her overall health and general fitness levels.
Way to go Kim!!!
Hope this helps.
Jess
cda #gym #postfalls #personaltrainer #weightlifting
✅Reverse Hyper
Great warm up or primer movement
Great for developing posterior chain,
Also great for spinal decompression.
I like to do 10-12 reps 3 sets before doing a lower body training session.
Hope this helps.
Jess
✅Leg extension Tips
Make sure you start with tension
Make sure your seat is at the correct height
Make sure you extend your legs all the way at the top. Choosing the correct weight is very important.
Focus on not using momentum at the bottom.
Hope this helps.
Jess
cda #gym #postfalls #personaltrainer #weightlifting
✅Decline Sit-ups
Great way to progress core strength
This is a more advanced core movement, should already have a strong core before trying.
Body weight first and once you are ready you can start adding in weight.
Hope this helps.
Jess
✅RDL aka Romanian Deadlift
This is a hinging movement not a squatting movement.
Great for training the glutes and hamstrings
Let the bar almost slide down your legs as you hinge and push your hips back.
Once your hamstrings get tight or loaded come back up.
Very slow on the way down really try to load the hamstrings.
Hope this helps.
Jess
cda #gym #postfalls #personaltrainer #weightlifting
✅Sumo Deadlift
Another great variation of the deadlift
Great for focusing on the glutes and quads
Nice wide stance
Point your toes out.
Back is straight and push your hips out on the way down.
Thinking of pushing the floor away on the way up.
Hope this helps.
Jess
cda #gym #postfalls #personaltrainer #weightlifting
✅Heal elevated squats
Great movement for targeting the quads!
Rip your knees out on the way down, try to get your hamstrings to touch your calves at the bottom if you have the mobility.
Squeeze your core on the way up.
Hope this helps
cda #gym #postfalls #personaltrainer #weightlifting
✅Band Pull aparts are one of my favorite warmup exercises and movements.
Make sure to keep arms straight while performing the movement.
Think of squeezing your shoulders together once you have pulled the band apart.
Hope this helps
cda #gym #postfalls #personaltrainer #weightlifting
🤷♂️How to pick a protein bar…
No shortage of protein bars out there.
Some are great, and some are terrible on the macros but they fly the word Protein so most do not bother to read the label and assume they are making a healthy choice.
Hope this helps
cda #gym #postfalls #personaltrainer #weightlifting
✅Here’s a 3 quick Tips for the battle ropes.
Keep your back straight
Don’t let your shoulders get rolled forward too much.
It’s not a pulling movement
Here’s a short video on how to get the most out of it.
As you fatigue, make sure that you pay attention to your form :)
Hope this helps
✅How to use the skierg
The skierg is a great way to burn calories and get your heart rate up.
Here’s a short video on how to get the most out of it.
As you fatigue, make sure that you pay attention to your form :)
Hope this helps
✅Getting the most out of the bicycle crunch
Slow Down!!! Don’t go as fast as possible just to get through the movement.
Pause and squeeze on each rep. Think of quality of reps over quantity.
Work on extending the opposite leg straight and getting your elbow to your knee.
As you fatigue, make sure that you pay attention to your form :)
Hope this helps
cda #gym #postfalls #personaltrainer #weightlifting
💪Slam Ball
Accelerate on the way down.
Make sure you keep your back straight when squatting down to catch the ball.
As you progress work on catching the ball on the first bounce.
As you fatigue, make sure that you pay attention to your form :)
Hope this helps
cda #gym #postfalls #personaltrainer #weightlifting
How to get the most out of an elbow plank.
Don’t just do the plank to check it off the list of random core exercises…
Be intentional with the movement.
Biggest thing is keeping your back flat and elbows underneath your shoulders.
While holding the plank squeeze your core
Hope this helps
cda #gym #postfalls #personaltrainer #weightlifting
✅Push-up Progression Sequence.
If you cannot do a push-up start on a bar. This will make it much easier until you have the strength to move to the floor. This also helps if you have wrist issues.
Keep your back straight avoid poking your butt in the air lol
Next is push-ups off of your knees.
Once you can do that move up to your toes.
Once those get easier you can do 1.5 rep push-ups.
Last is adding a resistance band to the push-ups!
Hope this helps
cda #gym #postfalls #personaltrainer #weightlifting
✅Tips to get the most out of the military press
Make sure you aren’t over arching your back when trying to press the weights.
Think of keeping your belly button pulled in.
Think of pressing straight up when doing the press. Not out wide but a good clean press.
Hope this helps
cda #gym #postfalls #personaltrainer #weightlifting
🤷♂️Tight shoulders? Try this stretch…
Most new clients I see have very tight shoulders.
Here is an easy stretch to help.
They are called pass throughs. Stretch out a band or use a piece of pvc or broom handle.
Elbows locked out, pass all the way around your head. Don’t force the stretch, if it’s too much to a wider grip.
Let me know if you can feel the difference.
Hope this helps
✅Hip Flexors Tight?
Here’s how to stretch them.
Get into a lunge position
Think of rocking your hips down
I’m nice you feel it starting to stretch
Squeeze that glute to amplify the stretch
Let me know if you can feel the difference.
Hope this helps
✅Client Win….
Chad has been working very hard at TruFit, making some big changes to his lifestyle.
He just hit the lowest weight he has been in the past 15 years!!!
He has already lost over 20lbs and keeps getting closer to his goal each week.
Chad is also diabetic and we are already seeing his blood sugar levels stabilize which is huge!
Chad really enjoys the accountability and community at TruFit.
Keep up the great work Chad!
cda #weightloss #postfalls #personaltrainer #northidaho
Want abs for summer?!
Here’s how to get the most out of the crunch…
Hands at your head to Support your head not to pull on your neck.
Elbows are pointed away.
Once at the top squeeze your core for 1-2 seconds and then do your next rep.
Let me know if you can feel the difference.
Hope this helps
cda #gym #postfalls #personaltrainer #weightlifting
When doing kb deadlift watch out for this…
Make sure you aren’t over arching at the top, your back doesn’t need the e yea strain.
Keep your shoulders pulled back don’t let them get rounded at the top.
This is a great compound movement that will allow you to move a ton of weight, just be sure you are ready to increase the weight before doing so. :)
Hope this helps
cda #gym #postfalls #personaltrainer #weightlifting
Craving chips?
These are my go to food options when I’m in a cutting or fat loss phase.
Quest chips are actually a decent protein option and they taste surprisingly good lol
The rice crackers are somewhat filling and they offer a decent option when I run out of rice.
Whole Foods are the best but these are a ready to go healthy snack option or substitute.
Hope this helps
cda #gym #postfalls #personaltrainer #weightlifting
🎉🌟 Big shoutout to Jr for hitting a major milestone at TruFit! 🏋️♂️💪 Losing over 20lbs is no small feat, but Jr has been crushing it with dedication and a positive mindset! 🎉 Keep up the fantastic work, Your commitment and determination inspire us all! 💯 #TruFitSuccess #FitnessJourney #Dedication #KeepPushingYourself 🚀👏
Squeeze your tricep at the bottom of the movement.
Don’t build momentum, this is an isolation exercise slow and controlled.
If you need more resistance get a higher grip on the band.
Hope this helps
cda #gym #postfalls #personaltrainer #weightlifting
Wall balls or basketball 🏀 shots???
Wall balls should ideally be a fluid movement.
Try to avoid doing a poor squat then standing up and shooting a hoop with one arm, yes it might bring you back to your high school basketball glory days but we want to keep our body aligned and symmetrical in this movement.
Hope this helps
cda #gym #postfalls #personaltrainer #weightlifting
Do your bench dips look like this?!
Here’s how to get more out of it.
Bench dips are a great exercise for targeting our triceps, the problem is when you just rock forward we don’t activate the tricep at all.
Make sure your back is close to the bench and you are dropping straight down. Ideally hit 90 degrees and then come back up.
Try to avoid rocking forward and back
Hope this helps
cda #gym #postfalls #personaltrainer #weightlifting
🎉 Let's give a round of applause to Michelle! 🎉
🌟 Shout out to Michelle for hitting the incredible 30lb mark at TruFit! 🌟 Her dedication and hard work have truly paid off, showing remarkable improvements in strength, mobility, flexibility, and even sleep quality! 🏋️♀️💪😴 Way to go, Michelle! Keep inspiring us all with your amazing progress! 💫 #TruFit #FitnessJourney #TransformationStory #Inspiration #HardWorkPaysOff
Should I do more weight and sacrifice form? Or better form and less weight?
It’s always good to push yourself to increase weights and see how much you can curl, but don’t sacrifice form and risk injury just to add a few pounds.
I prefer quality or reps over quantity and so does your body.
Hope this helps.
🤷♂️Please don’t throw yourself up while doing your suspension rows….
Make sure you are keeping constant tension while performing the movement.
At the top pause and squeeze, think of squeezing your biceps and shoulders at the top. This Mary vary depending on the grip being used.
Hope this helps.
✅ Tips for picking up weights…
Don’t get hurt just trying to pick up your weights!
Use your knees to help lift the weights up and rock back.
Perform the movements, and then use your knees to get back up the same way.
If you just drop the weights without looking and there are other weights on the ground you have the chance of smashing your fingers.
Hope this helps #personaltrainer #FitLife #postfalls #cda #northIdaho #gym
✅ Tips for the dumbbell chest fly
This is an isolation movement not a compound movement, hence lighter weight than your chest press lol
10 Degree bend in elbows, not straight arms but not a press either
Don’t let your palms go below your chest, you may have the range of motion but it will just put extra pressure on your shoulders.
🎉 Shoutout to Jason for crushing it at TruFit! 🏋️♂️ In just 9 weeks, he's transformed his fitness journey—feeling better, gaining energy, and rocking a whopping 18lb weight loss! 💪 Jason, your positive attitude and hard work ethic inspire us all. Keep up the fantastic work! 👏 #TruFitSuccess #FitnessJourney #HardWorkPaysOff #TransformationTuesday 🌟
🌟 Client Spotlight: Tom's Transformation Journey at TruFit! 🌟
In just 7 weeks, Tom has become a true inspiration with his incredible fitness journey at TruFit! 🏋️♂️ His dedication and hard work are truly paying off, and we're thrilled to share his amazing progress.
🏋️♂️ Fitness Progress:
Tom's commitment to his fitness goals has resulted in remarkable improvements. His strength has soared, and he's developed lean muscle in both his arms and legs. 🏋️♂️ His dedication to the program is evident, showcasing the power of consistency and determination.
⚖️ Weight Loss Success:
Tom has not only gained muscle but has also shed several pounds of body fat! 📉 This dual achievement highlights the effectiveness of his personalized fitness plan and the positive impact on his overall health.
🔋 Increased Energy Levels:
Tom's newfound energy levels are a testament to the transformative effects of his fitness routine. Feeling revitalized and energized, he's experiencing a positive shift in his overall well-being.
🎉 Feeling Great:
The most significant victory is Tom's improved sense of well-being. Feeling great both mentally and physically, he's radiating positivity and confidence. 🌟
👏 Congratulations, Tom!
We applaud Tom for his commitment, hard work, and the fantastic results he has achieved in just 7 weeks. His journey is a source of inspiration for everyone on their fitness path. 🎉
Keep up the fantastic work, Tom! Your dedication is motivating and a true reflection of what can be accomplished with determination and the right support. 💪 #TruFitSuccess #TransformationJourney #FitnessInspiration
Choosing the best protein powder depends on your specific goals and dietary preferences. Here's a breakdown based on different objectives:
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Weight Loss (Isolate): If your goal is weight loss, a whey protein isolate is a good option. Isolates are processed to remove most of the fat and lactose, leaving a higher protein content per serving. They are also generally low in carbohydrates. Additionally, protein can help you feel full, which may aid in weight loss.
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Weight Management: For general weight management and overall health, you might consider a protein blend that includes various protein sources. Blends can provide a more balanced amino acid profile and a combination of fast- and slow-digesting proteins, which can be beneficial for maintaining muscle mass and energy levels.
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Weight Gain/Build Muscle: If your goal is to gain weight or build muscle, a protein powder with a higher calorie content and additional nutrients may be suitable. A protein blend that includes whey, casein, and possibly other sources like egg protein or plant-based proteins can provide a steady release of amino acids, supporting muscle growth and recovery.
Regarding your mention of multi-level marketing (MLM) companies, it's important to research and choose a reputable brand. Some MLM products may use blends with lower-quality proteins or additives. Independent third-party testing for label accuracy and quality can help you ensure that you're getting what you pay for.
As for the specific incident you mentioned about a product from Costco, it underscores the importance of buying from reputable companies. Independent testing, certifications, and customer reviews can provide insights into the quality of a product.
Always consult with a healthcare or nutrition professional before making significant changes to your diet or supplement regimen. They can help you determine the best approach based on your individual needs and health status.
🌟 Testimonial Time! 🌟 Paul!!!
Hey #TruFitFam! 👋✨ Just had to share my incredible journey at TruFit over the past 4 weeks! 💪🏋️♂️
Down 17lbs and counting! 🎉 The energy boost is real, feeling stronger and healthier every day. 💥 Shoutout to the amazing trainers who push me to my limits and the incredible members who make every session feel like family. 🤗❤️
TruFit isn't just a gym; it's a lifestyle. 🌐 If you're looking for results, community, and a place that feels like home, THIS is it. 🏡
TruFitTransformations #FitnessJourney #HealthyLiving #GymFamily #ResultsSpeak #TruFitTribe 🚀
🌟 Testimonial Tuesday: Meet Joe! 🌟
Hey TruFit Tribe! 👋 I wanted to take a moment to share my incredible journey with TruFit over the past 6 months, and I'm thrilled to report a major milestone - I've shed an amazing 30 pounds! 💪🎉
Before joining TruFit, I struggled to find the motivation to stay active and maintain a healthy lifestyle. But thanks to the amazing support and guidance from this fantastic community, I've not only reached my fitness goals but surpassed them!
The trainers at TruFit have been my rock, providing personalized workouts and nutritional advice that fit my lifestyle. The variety of classes keeps things exciting, and the positive energy is contagious! 🏋️♂️
But it's not just about the physical changes; I can't express how great I feel mentally and emotionally. The sense of accomplishment and the boost in my confidence are priceless. 😊
If you're on the fence about starting your fitness journey, take it from me—TruFit is the place to be. The results are real, the community is incredible, and the transformation is beyond what I could have imagined.
Here's to health, happiness, and many more milestones together! #TruFitTransformations #FitnessJourney #HealthyLiving #TestimonialTuesday #TruFitTribe
Personal Training Cda | Gym Cda | Proof of Results...Congratulations to Betty on her fantastic progress! Losing over 20 pounds of fat and gaining 5 pounds of muscle is a remarkable achievement. It's a testament to her hard work and dedication to her fitness and nutrition goals.🌟 Testimonial Time! 🌟Hey everyone, I wanted to share my incredible fitness journey with you all! 💪I've been on an amazing fitness and health transformation, and I couldn't have done it without the incredible support of my personal trainer. 🏋️♂️Over the past few months, I've managed to shed over 20lbs of fat while gaining a whopping 5lbs of muscle! 😱🙌I can't thank my trainer enough for pushing me to be the best version of myself. It's been a challenging but extremely rewarding journey, and I'm so grateful for the results. 💃💥If you're looking to make a positive change in your life and achieve your fitness goals, I highly recommend reaching out to my trainer. You won't regret it! 🤩#FitnessJourney #PersonalTraining #Progress #HardWorkPaysOff #Transformation #FitnessGoals
🌟 Testimonial Time! 🌟Meet Debbie, one of our incredible TruFit community members who has been with us for 3 months. We're thrilled to share her inspiring journey with you! 💪😃Debbie says, "After being with TruFit for 3 months, I've experienced a transformation that goes beyond just physical changes. I've got more energy, I feel stronger, and my self-confidence has soared. 🏋️♀️✨ But what truly makes this journey special is the amazing community I've found here. It's not just a fitness program; it's a place where I truly belong. 💕"We are so proud of Debbie's progress and the positive impact TruFit has had on her life. Join us in congratulating her and feeling inspired to embark on your own fitness journey! 💫#TruFitTransformations #FitnessJourney #CommunityLoveAre you sick of trying every fad diet under the sun and not getting results?Or maybe you lose weight on a diet, but the moment you stop all of the weight comes back plus more?Does your body ache?Do you feel sluggish and drained without any energy?If you are tired of feeling this way, and you want a program that is sustainable and has a proven track record to get you there. Keep reading.At TruFit we have developed a proven method to sustainable weight loss, health and fitness.Our Proven 12 week program will give you the results, energy and weight loss you have only dreamed of for far too long.Stop putting yourself last, and finally take control of your health.Here is what’s required…✅ Looking to get in the best shape of your life✅ Willing to dedicate 45 minutes 2-3 times per week to exercise at our facility✅ Are willing to listen, apply our coaching to change your body and outlook on effective fitness.✅ You DO NOT need to be in good shape to start. This program will work for ANYONE!😀✅ Want to drop sizes, tone up or build muscle, feel better, increase energy and much more!We are so confident in the effectiveness of the program that if you follow it exactly and you don't get results, we will refund 100% of your investment!Because of limited spaces, we are requesting only serious inquires and applications.Jess (serving all of North Idaho and Liberty Lake Washington) And everyone online :)Book A Consultation Today
🌟 Hey everyone, let's kick off this week with a positive mindset! 🌟
It's totally okay if you indulged a bit too much over the weekend. We all have those moments! 🍔🍰 But remember, Monday is a fresh, clean slate, a chance to start anew on your health and fitness journey. 🏋️♀️🥗
Don't be too hard on yourself, because we all have our ups and downs. The most important thing is to get back on track, stay committed, and keep moving forward. 💪
So, let's conquer this week together! Share your goals and progress below, and let's support each other on our journeys! 💫💕 #MondayMotivation #NewWeekNewYou
Unlock Your Full Potential with Our 12-Week Transformation Program!
👑 Are you a successful woman dominating your business or career, but feeling like your health is slipping through the cracks?
🌟 It's time to reclaim control and balance with our exclusive 12-week program designed just for you!
🏋️♀️ Join our Semi-Private Training Sessions: Experience personalized workouts tailored to your busy lifestyle.
🍏 Nourish Your Success: Our nutrition plan is crafted to fuel your ambitions, enhance your energy, and keep you on the path to wellness.
✨ What You'll Get:
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Personalized Workout Plans
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Custom Nutrition Guidance
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Supportive Community of Like-Minded Women
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Expert Coaches Dedicated to Your Success
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Results You Can Be Proud Of!
Don't let your health hold you back from achieving your dreams. Invest in yourself and be the best version of YOU. 💪
Ready to thrive in both your career and health? Let's start this journey together!
https://www.trufitpostfalls.com/
Lose The Dad Bod | Gym Post Falls | Personal Training Post Falls Are you sick of trying every fad diet under the sun and not getting results?Or maybe you lose weight on a diet, but the moment you stop all of the weight comes back plus more?Does your body ache?Do you feel sluggish and drained without any energy?If you are tired of feeling this way, and you want a program that is sustainable and has a proven track record to get you there. Keep reading.At TruFit we have developed a proven method to sustainable weight loss, health and fitness.Our Proven 12 week program will give you the results, energy and weight loss you have only dreamed of for far too long.Stop putting yourself last, and finally take control of your health.Here is what’s required…✅ Looking to get in the best shape of your life✅ Willing to dedicate 45 minutes 2-3 times per week to exercise at our facility✅ Are willing to listen, apply our coaching to change your body and outlook on effective fitness.✅ You DO NOT need to be in good shape to start. This program will work for ANYONE!😀✅ Want to drop sizes, tone up or build muscle, feel better, increase energy and much more!We are so confident in the effectiveness of the program that if you follow it exactly and you don't get results, we will refund 100% of your investment!Because of limited spaces, we are requesting only serious inquires and applications.Jess (serving all of North Idaho and Liberty Lake Washington) And everyone online :)Book A Consultation Today
🌟 Testimonial Time: Michael's Transformation with TruFit's Group Program! 🌟
Hey everyone! 👋 It's time to celebrate another amazing success story within our TruFit community. 🎉 Today, we're thrilled to share Michael's incredible journey and the positive impact our group program has had on his life. 🙌💪
🗣️ Michael's Story:
"Joining TruFit's group program was a game-changer for me! 💥 I've always struggled with maintaining a healthy lifestyle and staying motivated. But thanks to this fantastic community and program, I've seen some incredible changes both physically and mentally.
🏋️♂️ The workouts are challenging but fun, and the support from the TruFit team and fellow members is second to none. I've learned the importance of consistency, proper nutrition, and setting achievable goals.
🥦 My eating habits have transformed, and I'm feeling more energized than ever. It's amazing what a balanced diet can do for your well-being.
😁 The best part is the newfound confidence and positivity I've gained. I've met some fantastic people on this journey, and their encouragement and inspiration have been a driving force for me.
💯 I can't thank TruFit enough for creating this wonderful program. If you're looking to make a change in your life, I highly recommend giving it a try. The results are real, and the support is unmatched. Thank you, TruFit!"
Thank you, Michael, for sharing your incredible experience with us! 🙏 Your dedication and progress inspire us all. 🌈💗
If you're ready to transform your life just like Michael did, don't hesitate to reach out to us. Our TruFit community is here to support you every step of the way. Let's write more success stories together! 📈✨
TruFitSuccess #TransformationTuesday #HealthyLiving #TruFitCommunity #Inspiration #TestimonialTime
🔥 Join Our 8-Week Couples Challenge! 🔥
Ready to transform your lives together? 💑
🌟 Lose weight and get healthy while having FUN! 🌟
Discover the secret to a healthier, happier relationship with our 8-week Couples Challenge. 👫💪
🍏 Make healthy eating a breeze as you support each other.
💃 Boost your energy and feel better than ever.
🏋️♀️ Work out together for twice the motivation!
Don't let this opportunity slip away – take action as a team, and watch the magic happen! ✨
Are you in? Comment "👫" below, and let's embark on this incredible journey TOGETHER! 💑💕 #CouplesChallenge #HealthyTogether
https://www.trufitpostfalls.com/
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🏋️♀️🍽️ The Ultimate Truth about Fat Loss 🏋️♂️🍽️
🤔 Ever wondered what the best exercise for fat loss is? 🤔
🚫 Spoiler Alert: It's not some magical workout that melts away the pounds! 🚫
The real secret to fat loss is maintaining a calorie deficit! 💪
🍔 You can do all the burpees, squats, or running in the world, but if you're not mindful of what you eat, it won't lead to significant fat loss. 🍔
Here's the deal:
🥗 Focus on a balanced, nutritious diet.
🥦 Watch your portions.
🏋️ Incorporate regular physical activity.
🍔 Treat yourself occasionally – balance is key.
Remember, consistency is your best friend on the journey to a healthier you! 💯
So, in conclusion, there's no "best" exercise for fat loss - it's all about what you put in your body. Stay motivated, stay consistent, and you'll see the results you're looking for! 💪🔥💥 #FitnessTruth #CalorieDeficit #HealthyChoices
Gym Post Falls | Personal Training Post Falls | Krissy shares how great she feels at TruFitAt TruFit we have developed a proven method to sustainable weight loss, health and fitness.Our Proven 12 week program will give you the results, energy and weight loss you have only dreamed of for far too long.Stop putting yourself last, and finally take control of your health.Here is what’s required…✅ Looking to get in the best shape of your life✅ Willing to dedicate 45 minutes 2-3 times per week to exercise at our facility✅ Are willing to listen, apply our coaching to change your body and outlook on effective fitness.✅ You DO NOT need to be in good shape to start. This program will work for ANYONE!😀✅ Want to drop sizes, tone up or build muscle, feel better, increase energy and much more!We are so confident in the effectiveness of the program that if you follow it exactly and you don't get results, we will refund 100% of your investment!Because of limited spaces, we are requesting only serious inquires and applications.Jess (serving all of North Idaho and Liberty Lake Washington) And everyone online :)Book A Consultation Today https://calendly.com/trufit1/1000-challenge
🏋️♀️💪 3 Habits of a Fit Person 💪🏋️♂️
1️⃣ Consistent Training Sessions: A fit person's commitment to their fitness goals is unwavering. They schedule training sessions and NEVER miss them. No excuses, just results!
2️⃣ Nutrition Consistency: Nutrition is the cornerstone of fitness success. Fit individuals maintain a consistent, balanced diet to fuel their bodies for peak performance. It's not a diet; it's a lifestyle!
3️⃣ Unbelievable Habits: Beyond the gym and kitchen, fit people cultivate incredible habits. They prioritize sleep, manage stress, stay hydrated, and make choices that support their health. These habits lead to a life of vitality and well-being.
Remember, becoming fit is a journey, not a destination. Small, daily choices build the path to a healthier you. 💥 Keep going, you've got this! 💥 #FitLife #HealthyHabits #ConsistencyIsKey
🍽️ Untracked Day Tips for Staying on Course While Eating Out 🍽️
We all have those days when our meal plan takes an unexpected twist! Here's your game plan to stay on track:
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Game Plan Ahead of Time: Before heading out, take a moment to strategize. Consider your environment, potential challenges, and any obstacles that might pop up.
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Menu Reconnaissance: Check out the restaurant or grocery store menu in advance. Thanks to Instacart, you can even plan your meals at home or on the road!
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Pre-Meal Prep: Have a small, healthy snack before you go. This takes the edge off your hunger and helps you make better choices.
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Stay Hydrated: A glass of water before your meal can help you distinguish between hunger and thirst. Stay hydrated throughout the day to curb cravings.
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No "Hangry" Moments: Don't go to your meal with a growling stomach! You're an adult; no need to torture yourself.
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Savor Every Bite: Eat slowly, enjoy your food, and savor the flavors. It helps you recognize when you're full and prevents overeating.
Remember, it's all about balance. You're in control, and these tips can help you make mindful choices even when dining out. 🥗🍔🍕 #HealthyEating #StayOnTrack
🥗🍎🏋️♀️ Looking to shed those extra pounds? Here are the top 3 foods for fat loss! 🏋️♂️🍏🥦
- Leafy Greens 🥗
Packed with essential vitamins, minerals, and fiber, leafy greens like spinach, kale, and arugula are low in calories and high in nutrients. They help you feel full, curb cravings, and support your weight loss goals.
- Lean Protein 🍗
Protein is your ally in the battle against fat! Foods like chicken breast, tofu, and fish not only provide satiety but also help build and maintain lean muscle mass, which can boost your metabolism.
- Berries 🍓
Sweet tooth cravings? Opt for berries like strawberries, blueberries, and raspberries. They're rich in antioxidants, fiber, and vitamins, making them a delicious and nutritious choice to satisfy your cravings without derailing your fat loss journey.
Remember, a balanced diet, regular exercise, and a healthy lifestyle are key to successful fat loss. Make these foods a part of your daily routine, and you'll be on your way to a healthier, fitter you! 💪🥦🍓 #FatLoss #HealthyEating #FitnessJourney
🗣️‼️🌟 Elevate Your Wellness 🌟
Maintaining a balanced and healthy lifestyle is a journey, and the right supplements can be your trusty companions along the way.
💪 Here are my top three recommendations for boosting your health and fitness game:
1️⃣ Multi-Vitamin: Start your day with a solid foundation of essential vitamins and minerals. A quality multi-vitamin helps fill the gaps in your diet, promoting overall health and supporting your immune system.
2️⃣ Protein: Fuel your muscles with the building blocks they need. Protein is key for recovery, muscle growth, and feeling satiated. Whether it's a shake, smoothie, or a hearty meal, make sure you're getting your daily dose. 🥤💪
3️⃣ Creatine: Enhance your workouts with creatine, a trusted ally in the fitness world. It increases energy production in your muscles, leading to improved strength and power. Elevate your performance and see the results! 🏋️♂️💥
Remember, supplements are just that - a supplement to a well-rounded diet.
They're not a substitute for good nutrition.
Which of these supplements are part of your daily routine? Share your thoughts in the comments below! 👇 #WellnessJourney #SupplementLife #HealthyHabits
If you need help with a realistic solution to hit your health goals send me a message
Jess (serving all of North Idaho and Liberty Lake Washington) And everyone online :)
Book A Consultation Today
https://calendly.com/trufit1/1000-challenge
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🌟 Ready to Transform Your Life? 🌟
Are you determined to shed those extra pounds and embrace a healthier, happier you? We're here to help you achieve your weight loss goals!
🎯 We're looking for 5 dedicated individuals who are committed to losing at least 30 pounds.
🔥 Join our exclusive weight loss program and enjoy:
✅ Personalized meal plans and workouts
✅ Expert guidance and support
✅ A community of like-minded individuals
✅ Amazing results you'll be proud of
Don't let excess weight hold you back any longer. Take the first step to a healthier, happier you. 💪
Ready to transform your life? Comment "YES" or send us a message to secure your spot. Let's do this together! 💬👇
WeightLossJourney #HealthyYou #TransformYourLife
Are you sick of trying every fad diet under the sun and not getting results?Or maybe you lose weight on a diet, but the moment you stop all of the weight comes back plus more?Does your body ache?Do you feel sluggish and drained without any energy?If you are tired of feeling this way, and you want a program that is sustainable and has a proven track record to get you there. Keep reading.At TruFit we have developed a proven method to sustainable weight loss, health and fitness.Our Proven 12 week program will give you the results, energy and weight loss you have only dreamed of for far too long.Stop putting yourself last, and finally take control of your health.Here is what’s required…✅ Looking to get in the best shape of your life✅ Willing to dedicate 45 minutes 2-3 times per week to exercise at our facility✅ Are willing to listen, apply our coaching to change your body and outlook on effective fitness.✅ You DO NOT need to be in good shape to start. This program will work for ANYONE!😀✅ Want to drop sizes, tone up or build muscle, feel better, increase energy and much more!We are so confident in the effectiveness of the program that if you follow it exactly and you don't get results, we will refund 100% of your investment!Because of limited spaces, we are requesting only serious inquires and applications.Jess (serving all of North Idaho and Liberty Lake Washington) And everyone online :)Book A Consultation Today https://calendly.com/trufit1/1000-challenge
✅ Here’s why your workout program SUCKS…
Metabolic Weight Lifting/Progressive Overloading
Benefits of Resistance Training
-Build lean muscle
-Improve Body Composition
-Tone Up
-Increase Metabolism
-Fight the Effects of Aging
-Be Stronger
-Osteoporosis Prevention
Negative Effects of HIIT and Cortisol response
No Progressive Overloading
Random Exercises
Never improve or get better.
If you need help with a realistic solution to hit your health goals send me a message
Jess (serving all of North Idaho and Liberty Lake Washington) And everyone online :)
Book A Consultation Today
https://calendly.com/trufit1/1000-challenge
cda #postfalls #idaho #libertylake #fitness #weightlifting #healthylifestyle #weightloss #gethealthy #mom #grandma #dadlife #dad #libertylake #idaho
Metabolic Weight Lifting/Progressive Overloading
Benefits of Resistance Training
-Build lean muscle
-Improve Body Composition
-Tone Up
-Increase Metabolism
-Fight the Effects of Aging
-Be Stronger
-Osteoporosis Prevention
Negative Effects of HIIT and Cortisol response
No Progressive Overloading
Random Exercises
Never improve or get better.
Gym Cda | Personal Training Cda | Being MindfulAre you sick of trying every fad diet under the sun and not getting results?Or maybe you lose weight on a diet, but the moment you stop all of the weight comes back plus more?Does your body ache?Do you feel sluggish and drained without any energy?If you are tired of feeling this way, and you want a program that is sustainable and has a proven track record to get you there. Keep reading.At TruFit we have developed a proven method to sustainable weight loss, health and fitness.Our Proven 12 week program will give you the results, energy and weight loss you have only dreamed of for far too long.Stop putting yourself last, and finally take control of your health.Here is what’s required…✅ Looking to get in the best shape of your life✅ Willing to dedicate 45 minutes 2-3 times per week to exercise at our facility✅ Are willing to listen, apply our coaching to change your body and outlook on effective fitness.✅ You DO NOT need to be in good shape to start. This program will work for ANYONE!😀✅ Want to drop sizes, tone up or build muscle, feel better, increase energy and much more!We are so confident in the effectiveness of the program that if you follow it exactly and you don't get results, we will refund 100% of your investment!Because of limited spaces, we are requesting only serious inquires and applications.Jess (serving all of North Idaho and Liberty Lake Washington) And everyone online :)Book A Consultation Today https://calendly.com/trufit1/1000-challenge
Gym Cda | Personal Trainer Cda | Carol Shares her progress at TruFitAre you sick of trying every fad diet under the sun and not getting results?Or maybe you lose weight on a diet, but the moment you stop all of the weight comes back plus more?Does your body ache?Do you feel sluggish and drained without any energy?If you are tired of feeling this way, and you want a program that is sustainable and has a proven track record to get you there. Keep reading.At TruFit we have developed a proven method to sustainable weight loss, health and fitness.Our Proven 12 week program will give you the results, energy and weight loss you have only dreamed of for far too long.Stop putting yourself last, and finally take control of your health.Here is what’s required…✅ Looking to get in the best shape of your life✅ Willing to dedicate 45 minutes 2-3 times per week to exercise at our facility✅ Are willing to listen, apply our coaching to change your body and outlook on effective fitness.✅ You DO NOT need to be in good shape to start. This program will work for ANYONE!😀✅ Want to drop sizes, tone up or build muscle, feel better, increase energy and much more!We are so confident in the effectiveness of the program that if you follow it exactly and you don't get results, we will refund 100% of your investment!Because of limited spaces, we are requesting only serious inquires and applications.Jess (serving all of North Idaho and Liberty Lake Washington) And everyone online :)Book A Consultation Today https://calendly.com/trufit1/1000-challenge
Estimating Meals Out…If you are in a cut we usually underestimate calories…Typically restaurants give us less protein and more filler items…Meat is usually fattier at restaurants Don’t forget the oils they cook inUse home servings as a size reference The more you eat out the more you have to guessEating out a lot and your tracker shows you are in a deficit but you aren’t losing weight, you are underestimating…✅ Looking to get in the best shape of your life✅ Willing to dedicate 45 minutes 2-3 times per week to exercise at our facility✅ Are willing to listen, apply our coaching to change your body and outlook on effective fitness.✅ You DO NOT need to be in good shape to start. This program will work for ANYONE!😀✅ Want to drop sizes, tone up or build muscle, feel better, increase energy and much more!We are so confident in the effectiveness of the program that if you follow it exactly and you don't get results, we will refund 100% of your investment!Because of limited spaces, we are requesting only serious inquires and applications.Jess (serving all of North Idaho and Liberty Lake Washington) And everyone online :)Book A Consultation Today https://calendly.com/trufit1/1000-challenge
I hear this non stop and wanted to address it…Situations where you are on a plan, but there’s family or kids who want to go out…I rewarded myself for all of my hard work and used 1k calories but it was worth it!I have the same trouble picking and choosing when and where to use those caloriesMost people think that if they do a hard workout they can eat and drink anything they want…(you do not have to drink and have apps every time you eat out)Pre plan before event and eat protein before, it will keep you full and satisfiedIt doesn’t have to be all or nothing… Are you ok with the ROI? Both answers are ok!If you do a hard workout and burn 500 calories, that’s literally 4 tablespoons of pbThat’s usually why they are stuck.Just be mindful of what you are doing…You shouldn’t be stressed about events, pre plan make a game plan and execute!
🗣️‼️Here’s why you can’t lose weight….
Or hit your fitness goals….
You are obsessed with the result…
All you care about is seeing that “perfect” number on the scale…
If you can learn to love the process and not the result, you can keep the result when you get there :)
But if you hate the process because it’s not sustainable, failure is inevitable.
If you need help with a realistic solution to hit your health goals send me a message
Jess (serving all of North Idaho and Liberty Lake Washington) And everyone online :)
Book A Consultation Today
https://calendly.com/trufit1/1000-challenge
cda #postfalls #idaho #libertylake #fitness #weightlifting #healthylifestyle #weightloss #gethealthy #mom #grandma #dadlife #dad #libertylake #idaho
Best time of day to workout?
Morning is most consistent, but afternoon at 3pm is proven to be the best for performance…
What to eat before?
No gut bombs lol Too much stress on the digestive system and mixed with adrenalin…
Fruit, nothing to fibrous.
Dinner plays a huge role…
Caffeine is the most proven effective pre workout…
Protein 2hours after ideally….
🗣️‼️ Terry has surpassed her goal weight in just a few short months….
But she has turned this into a lifestyle, not a quick fix…
She realizes this how much h more energy she has in the morning and how much just everyday tasks are so much easier!
She is mid 60s and feels like she is in her 40s!!!
If you are tired of losing the same weight and gaining it back like it’s a job…. Shoot me a message
Jess (serving all of North Idaho and Liberty Lake Washington) And everyone online :)
Book A Consultation Today
https://calendly.com/trufit1/1000-challenge
cda #postfalls #idaho #libertylake #weightloss #gethealthy #mom #grandma #dadlife #dad #libertylake #idaho
✅My personal fitness over the past few months…
Back in January I decided I wanted to dial things in with my workouts and nutrition.
In the photo on the left I was still working out and eating decent, but I was not being honest with my tracking and I also thought the weekends didn’t count as long as I ate well during the week.
I would lie to myself and say I was eating well and that I was consistent enough during the week that the weekend didn’t matter. Lol
There is an only a 10lb difference between the 2 photos. And they are 6 months apart. I wasn’t focused on losing weight it was about improving my overall body composition. I was eating just below maintenance level on calories.
In the photo on the right I’ve still gone on vacations, lots of dinners out, bday parties and everything else you can imagine.
The only difference is I’m honest with what Ive eaten and drank.
If I have a bad day I’m eating it doesn’t turn into a bad week.
I’m pretty sure I haven’t had a perfect week of eating the whole time I’ve been paying attention to my eating, but I’ve been consistent to see some improvements.
When it comes to the workouts, I workout 4 days per week, and hit minimum 10k steps per day. And if I miss a workout I don’t sweat it.
I definitely could have gone faster in my cut, but I wasn’t in a big hurry. And I still want to lose another couple percent of body fat.
My point is as long as you get to your goal who cares if it takes a couple of extra months.
Recently ive been asked, "What is the best way for someone to measure or track whether or not they are making progress."
Here is a short video with my thoughts.
Jess
"I'm eating 1,000 calories per day and not losing weight," said the person not eating 1,000 calories per day.
They might think they’re only eating that much, but consider the following resting metabolic rates (the amount of calories burned at rest):
- 200-pound man: ~1,900 calories per day
- 150-pound man: ~1,700 calories per day
- 150-pound woman: ~1,500 calories per day
- 100-pound woman: ~1,100 calories per day
Thus, it requires about 1,100 calories of energy just to keep a 100-pound woman alive, and if she were bedridden, she’d still lose weight (albeit slowly) eating just 1,000 calories per day.
Now consider how total daily energy expenditure changes with just 1-to-3 hours of exercise per week:
- 200-pound man: ~2,400 calories per day
- 150-pound man: ~2,100 calories per day
- 150-pound woman: ~1,900 calories per day
- 100-pound woman: ~1,600 calories per day
Thus, while it’s essentially impossible to eat less than, say, 1,200 calories per day without losing weight, it’s remarkably easy to think you’re eating less than 1,200 calories per day without losing weight, when in fact, you’re eating a lot more than that.
In most cases, this occurs through a consistent combination of oversized portions and habitual snacking, but sometimes it’s more insidious.
Sometimes, it looks something like this:
- Monday: 🥚🧀🍏🥗🍗🥑🥩🥦🌊 (~1,800
- Tuesday: 🥚🧀🍏🥗🍗🥑🥩🥦🌊 (~1,800 calories per day)
- Wednesday: 🥚🧀🍏🥗🍗🥑🥩🥦🌊 (~1,800 calories per day)
- Thursday: 🥚🧀🍏🥗🍗🥑🥩🥦🌊 (~1,800 calories per day)
- Friday: 🥚🧀🍏🥗🍗🥑🥩🥦🌊 (~1,800 calories per day)
- Saturday: 🥞🥓🍔🍟🥤🍩🍕🍺🍦 (~4,000 calories per day)
- Sunday: 🥞🥓🍔🍟🥤🍩🍕🍺🍦 (~4,000 calories per day)
Average daily calorie intake Monday through Friday? 1,800. Average daily calorie intake Monday through Sunday? 2,400.
And so, if this person were burning ~2,300 calories per day throughout the week, they’ll lose nearly a pound of fat by the weekend, but then, if they were burning just ~2,000 calories per day on Saturday and Sunday, they’ll gain it all back by the time they return to "clean eating."
Personal Trainer Post Falls | Best Gym Post Falls | Fueling for success at TruFit
Your body has to be properly fueled to see results and success.
There is a big difference between working out and training.
Are you sick of trying every fad diet under the sun and not getting results?
Or maybe you lose weight on a diet, but the moment you stop all of the weight comes back plus more?
Does your body ache?
Do you feel sluggish and drained without any energy?
If you are tired of feeling this way, and you want a program that is sustainable and has a proven track record to get you there. Keep reading.
At TruFit we have developed a proven method to sustainable weight loss, health and fitness.
Our Proven 12 week program will give you the results, energy and weight loss you have only dreamed of for far too long.
Stop putting yourself last, and finally take control of your health.
Here is what’s required…
✅ Looking to get in the best shape of your life
✅ Willing to dedicate 45 minutes 2-3 times per week to exercise at our facility
✅ Are willing to listen, apply our coaching to change your body and outlook on effective fitness.
✅ You DO NOT need to be in good shape to start. This program will work for ANYONE!😀
✅ Want to drop sizes, tone up or build muscle, feel better, increase energy and much more!
We are so confident in the effectiveness of the program that if you follow it exactly and you don't get results, we will refund 100% of your investment!
Because of limited spaces, we are requesting only serious inquires and applications.
Jess (serving all of North Idaho and Liberty Lake Washington) And everyone online :)
Book A Consultation Today
https://calendly.com/trufit1/1000-challenge
cda #postfalls #idaho #libertylake #weightloss #gethealthy #mom #grandma #dadlife #dad #libertylake #idaho
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How to manage emotions when it comes to the scale, its really easy to get worked up on the scale...
We base so much off of what it says.
This video will show you how to manage those emotions when it comes to your weight :)
Benefits of Pre Logging Food
Are you on a diet, but you still want to go out to eat and lose weight? This is how!
Jess (serving all of North Idaho and Liberty Lake Washington) And everyone online :)
Book A Consultation Today
https://calendly.com/trufit1/1000-challenge
cda #postfalls #idaho #libertylake #weightloss #gethealthy #mom #grandma #dadlife #dad #libertylake #idaho
Does Meal Timing matter?Am I going to gain weight if I eat before bed?Should I be intermittent fasting?All of these Questions answered in this video
Is 1000 calories of steak and Twinkies the same?Do you eat 1200 calories but nothing changes?Is your metabolism non existent lol?This video dives into all of those things!
✅Best place to invest money right now hands down!
One small investment, one massive return
Did you know the best investment you could make doesn’t involve property, art, or bitcoin?
It involves you.
After all, healthy habits = healthy lifestyle = money in the bank.
We here at TruFit live by this policy — which is why we promise that in return on your investment, we’ll put you in the best shape of your life.
The greatest part: It only takes 12 weeks.
TruFit’s 12-week program promises personalized fitness coaching sessions, nutrition plans, and efficient workouts that work 100% of the time.
Stay motivated. Stay TruFit.
Sign up for our 12-week program and leave the rest to us.
All you have to do now is gather the strength to sign up!
Jess (serving all of North Idaho and Liberty Lake Washington) And everyone online :)
Book A Consultation Today
https://calendly.com/trufit1/1000-challenge
cda #postfalls #idaho #libertylake #weightloss #gethealthy #mom #grandma #dadlife #dad #libertylake #idaho
😤Is your diet Failing you?!
😡It might just be this one thing that’s the problem!!!
✅No it’s not your Macrso!
✅No it’s not because you think your metabolism has changed!
Ready?!
✅Bites licks and tatses….
Half a cookie 🍪 here…
5 chips there….
Pretty soon those extra bites pulled you right out of your deficit!!!
Here’s a recap of how our 12-week program addresses training, diet, and lifestyle coaching to help you form healthy habits that transform your body:
- Build a plan that enables you to achieve the best shape of your life
- Dedicate 45 minutes 3 times a week to physical exercise
- Burn fat or tone your muscles regardless of your initial shape
- Get individualized attention and personalized coaching
- Get a tailored macronutrient plan to match your workouts
- Experience longer-lasting results that make you feel stronger
The 12-week fitness journey is available for everyone wanting to take care of themselves again. Focus on transformation and fall in love with how your body looks and feels.
Get in the groove.
Jess (serving all of North Idaho and Liberty Lake Washington)
Book A Consultation Today
https://calendly.com/trufit1/1000-challenge
cda #postfalls #idaho #libertylake #weightloss #gethealthy #mom #grandma #dadlife #dad #libertylake #idaho
✅ Is there a First Place Prize 🏆 for losing weight really quickly?
Nope 👎
Is getting mad 😡 at yourself because the weight isn’t coming off FAST enough going to make you enjoy the process or despise it?!
✅ Learning to enjoy the process and learning to believe in yourself now before you even lose the first pound makes the journey so much more rewarding.
✅Believe you are worth it, the time, the work, investing in yourself. (Because I believe you are ;)
Here’s a recap of how our 12-week program addresses training, diet, and lifestyle coaching to help you form healthy habits that transform your body:
- Build a plan that enables you to achieve the best shape of your life
- Dedicate 45 minutes 3 times a week to physical exercise
- Burn fat or tone your muscles regardless of your initial shape
- Get individualized attention and personalized coaching
- Get a tailored macronutrient plan to match your workouts
- Experience longer-lasting results that make you feel stronger
The 12-week fitness journey is available for everyone wanting to take care of themselves again. Focus on transformation and fall in love with how your body looks and feels.
Get in the groove.
Jess (serving all of North Idaho and Liberty Lake Washington)
Book A Consultation Today
https://calendly.com/trufit1/1000-challenge
cda #postfalls #idaho #libertylake #weightloss #gethealthy #mom #grandma #dadlife #dad #libertylake #idaho
The 12-week fitness journey is available for everyone wanting to take care of themselves again. Focus on transformation and fall in love with how your body looks and feels.
Get in the groove.
Jess (serving all of North Idaho and Liberty Lake Washington)
Book A Consultation Today
https://calendly.com/trufit1/1000-challenge
cda #postfalls #idaho #libertylake #weightloss #gethealthy #mom #grandma #dadlife #dad #libertylake #idaho
Have you been “dieting” or trying to eat healthy for the past few months and not lost weight?
Here’s why…
It requires about 1,100 calories of energy just to keep a 100-pound woman alive, and if she were bedridden, she’d still lose weight (albeit slowly) eating just 1,000 calories per day.
Now consider how total daily energy expenditure changes with just 1-to-3 hours of exercise per week:
- 200-pound man: ~2,400 calories per day
- 150-pound man: ~2,100 calories per day
- 150-pound woman: ~1,900 calories per day
- 100-pound woman: ~1,600 calories per day
Thus, while it’s essentially impossible to eat less than, say, 1,200 calories per day without losing weight, it’s remarkably easy to think you’re eating less than 1,200 calories per day without losing weight, when in fact, you’re eating a lot more than that.
In most cases, this occurs through a consistent combination of oversized portions and habitual snacking, but sometimes it’s more insidious.
Sometimes, it looks something like this:
- Monday: 🥚🧀🍏🥗🍗🥑🥩🥦🌊 (~1,800
- Tuesday: 🥚🧀🍏🥗🍗🥑🥩🥦🌊 (~1,800 calories per day)
- Wednesday: 🥚🧀🍏🥗🍗🥑🥩🥦🌊 (~1,800 calories per day)
- Thursday: 🥚🧀🍏🥗🍗🥑🥩🥦🌊 (~1,800 calories per day)
- Friday: 🥚🧀🍏🥗🍗🥑🥩🥦🌊 (~1,800 calories per day)
- Saturday: 🥞🥓🍔🍟🥤🍩🍕🍺🍦 (~4,000 calories per day)
- Sunday: 🥞🥓🍔🍟🥤🍩🍕🍺🍦 (~4,000 calories per day)
Average daily calorie intake Monday through Friday? 1,800. Average daily calorie intake Monday through Sunday? 2,400.
If you sign up for our proven 12 week program it’s 50% off!!!
If you are ready click the link below to get started with you consult.
Jess (serving all of North Idaho and Liberty Lake Washington)
Book A Consultation Today
https://calendly.com/trufit1/1000-challenge
cda #postfalls #idaho #libertylake #weightloss #gethealthy #mom #grandma #dadlife #dad #libertylake #idaho
If you have lost weight but keep gaining it back this is for you...
If you have ever done a super restrictive diet, and you lost weight very quickly, but as soon as you go back to eating "normal food" again the weight comes back.
And not just all the weight, an extra 10+ pounds and you cannot figure out what to do, please watch this video...
Jess (serving all of North Idaho and Liberty Lake Washington)
Book A Consultation Today
https://calendly.com/trufit1/1000-challenge
Small Changes for Big Wins
Can small changes really lead to big wins in your overall health and wellness? You betcha.
Gone are the days of highly restrictive diets and marathon workouts. Instead, it’s the small, consistent changes you make that lead to lasting results.
If you’re feeling a bit overwhelmed at the thought of getting in shape, let these simple tips remove the stress and motivate you to make small changes for big wins.
Portion Things Out
Some people think they can eat whatever they want as long as they work out most days of the week. However, without portion control, you’ll find it difficult to maintain a healthy weight— especially as you age.
Think about it this way: If you suffered an injury and couldn’t work out for an extended period of time, would your eating habits cause immediate weight gain? If so, it might be time to rethink your portion sizes.
Now, this doesn’t mean you need to be ultra-restrictive or never eat your favorite foods again. It simply means you need to choose the best foods in the right proportions for your health goals.
Here are a few ways to do that:
- Incorporate a balance of protein, complex carbs, and healthy fats at every meal.
- Cut your portions by one-third or one-half.
- Use smaller bowls and plates.
- Slow down and look up in between bites.
Of course, there will be times when you’re on vacation or celebrating an important event, but most of the time, keep your portions in check for consistent weight management and overall success.
Everyone is looking for some practical weight loss tips.
The fastest way to losing those few extra pounds is the most basic of all weight loss tips: cut down your consumption of food. I know. That is easier to say than to do. Most weight loss tips about food consumption focus on slightly changing your eating habits. If you need the snack break, do it. The other class of weight loss tips is exercise. Studies have shown that people who walk faster tend to maintain their weight better than people who walk more slowly. If excess weight is a serious concern for you, the best of the weight loss tips is to consult with a qualified weight loss management coach.
Weight loss is something almost everyone struggles with sooner or later. "How to lose weight" is not the only question you should be asking. Make self-acceptance just as equal in importance to weight loss. Going for true self-worth gets you to stare the problem right in its eyes. It is strongly advised you get help if many wounds are surfacing. There are many great books and resources on weight loss self esteem, body image, and true self-acceptance that will take you in new directions.
What I am saying here is that the real problem is not how to lose weight, or what to eat, etc. the real problem is self judgment. Our society today certainly struggles with a weight epidemic. When it comes to our weight and health, a reasonable diet and sufficient exercise always prove superior. Fortunately there is diet information everywhere we turn.
Understanding your body and how it functions is key in forming a good diet. If you watch television, then you've surely been bombarded with diet information from some fitness guru. A great place to begin your search for diet information is online. Many diet plans offer a variety of meals that contain low amounts of fat, carbs, and calories. The key to dropping weight is eating healthy and acquiring a daily exercise routine.
There is no quick fix when it comes to weight loss, but if you make gradual improvements across a number of areas, the combined effect will put the brakes on the obesity snowball and have your weight loss snowball rolling before you know it.
Talk soon,
Jess
Book A Consultation Today
https://calendly.com/trufit1/1000-challenge
Natural Weight Loss Program Tips
You will find thousands of natural weight loss programs and weight loss tips when you do an internet search. With so many weight loss programs on the internet, how do you find one that will help you to lose weight naturally that is suitable to you?
Let’s cut through the clutter and the confusion. No matter which natural weight loss program you may come across, the more credible ones will all say the same thing but in different form and manner. To lose weight naturally and keep the extra weight off permanently, you must consume fewer calories than you expand calories.
“Huh? Isn’t that common sense? Can you tell me something new?” you are probably asking me right now. LOL
Fine, I concede that that statement is common sense, so let me ask you something back. If everyone knows it, then why is it that there are so many overweight people who have tried so many methods to lose weight with numerous weight loss programs failed in getting rid of their flabby tummy and extra body fat?
Even if some of them were successful and managed to shed a few pounds, they cannot seem to keep the weight off for long, and the weight that they have lost will all come back to haunt them. Are you one of them? If so, do you want to know why?
The reason WHY the weight that most people lose comes back is because most people go for quick fix weight loss solutions. Most people prefer the no pain and hassle free methods to lose weight such as taking slimming pills, going on fad diets, using muscle stimulators and any other contraptions that promise fast weight loss and muscle toning.
The cliché “No pain no gain” is also common sense, don’t you agree? And yet people are still falling into the lure of these temporary weight loss advertisements because they are promised that they can lose weight naturally without having to undergo extensive weight loss programs.
Most people will naturally try to avoid pain and try to take short cuts.
So how to lose weight naturally and keep extra body fat away forever? Add these natural weight loss tips into your routine, and you will lose pound after pound week after week of extra fat:-
• Eat Healthily to Lose Weight Naturally
Eat healthily. Eat healthy food! You do not have to eat chicken and broccoli all day though. The most important thing is hitting your calories and protein for the day, essentially after that the rest of your calories can come from fats and carbs. And yes carbs are better than others, but I will go into that another day.
Drink more water instead of soft drinks and sugar laden coffee or tea. Just keep in mind that the amount of calories you eat must be less than what you will use for energy. Simply doing this will help your body burn calories from body fat instead of from the food you consume.
• Lift Weights to Gain Muscle
The more muscle you have, the more your body will naturally burn calories because your muscles need calories to function and stay alive.
You don’t have to gain big muscles like bodybuilders, but just enough to tone you up nicely and at the same time enjoy the calorie burning effect of your muscle. Your muscle will stay with you if you lift weight consistently, and this will keep extra body fat away and is one of the best ways to lose extra body weight forever.
• Perform Cardiovascular Exercises to Lose Weight Fast and Naturally
Walking is the most underrated fat loss trick there is! Shoot for 10k steps per day, if that’s too much at first try to hit 5k and slowly increase as you lose weight and get in better shape.
By following these 3 tips, you should be losing 1-2 pounds a week and losing weight healthily and naturally. Best of all, you will learn how to lose extra body weight forever.
Move, Move, Move for Greater Weight Loss
Incidental activity is very important in the process of losing weight as you can burn more calories than relying on dietary means alone. Fat is burned from the body when cells oxidize to release energy in the form of exercise or movement. When the exercise is done slowly to moderately than the majority of energy is taken from the fat stores.
The loss of fat comes from fat cells all over the body, not from one or more specific area’s so spot reduction of a certain area is not possible. The main priority of this article is to show you the quickest and safest way to lose fat from the body.
The key to effective aerobic training that burns off the maximum amount of fat is long-term consistency not intensity. It doesn’t matter if you run a mile, jog a mile or walk a mile you will burn exactly the same amount of calories.
The best exercise by far for the purpose of fat-loss is fast walking either indoors on the treadmill or outdoors. What many don't know is that walking produces a greater percentage of fat loss as opposed to jogging or running. Other aerobic activities are the treadmill, bike, climber or any other training gear found in or out of the gym.
Try fast walking for one hour a day every day of the week if you are able.
Here are some of the benefits of Fast Walking.
-
Easy to Perform
-
Most Conventional
-
All Natural Body Movement
-
Doesn't Cause Injuries
-
Can Be Done Anywhere
-
The Best Minimal Effort Exercise for Fat Loss
In all other activities try to move, move, move. Try parking the car further away from your destination so you can walk the extra distance, hide all your remote controls so you have to get up and change the channels manually. These all help burn those extra calories and body fat from your frame.
Jess
Book A Consultation Today
https://calendly.com/trufit1/1000-challenge
#cda #postfalls #libertylake #weightloss #gethealthy #mom #grandma #dadlife #dad
Most Weight Loss Attempts Fail.
If you have ever tried to lose weight and keep it off, you know how most of the time it doesn’t work out.
You start strong, buy healthy food, maybe join a gym.
But then, maybe a week later, you start losing patience. You find yourself stumped on what to cook. You grab a snack. You feel uncomfortable in the gym and you don’t want to go. So you give up.
Why? Meet The Hump.
It’s not a matter of discipline or self-control. Losing weight requires you to change many things at once: what you do, what you eat, how you think. And that means figuring out a lot of details.
Fitness Made Fun
During the program, you get unlimited access to all group classes in our TruFit facility in Post Falls.
- Guided full-body functional workouts that maximize the calories you burn (in less than an hour, without straining your body, or boring you!)
- The flexibility you need to adapt your fitness to your schedule: 6-8 classes a day Mon-Fri, on the hour at 6-10 am and 3-7 pm, and Sat 8-10 am.
- All of that in a top of the line, clean facility with certified trainers and a motivating, friendly, judgment-free environment.
Healthy Diet
We remove the guesswork from your diet: just follow the instructions, and enjoy the results.
- Our Success Guide explains everything you need to know about healthy eating, even the exact grocery list you need to buy for the program.
- Our detailed recipe book guides you in preparing healthy, delicious meals that help you shed pounds without having to suffer from hunger.
- You’ll receive emails with your exact meal plan, and plenty of options even if you don’t want or can’t cook.
Motivation & Support
Staying motivated is crucial to get through the first few weeks of a new lifestyle.
- Our nutritionist reminds you to read and apply your lessons, helping you stay motivated and not forget.
- The private Facebook Group is there to answer any questions and for mutual support, including organizing group workout sessions!
- Our certified trainers are always available for support and to help adapt the workouts and diet to your needs.
Let’s Gets You Over The Hump.
Whether you have ever struggled with weight loss in the past or not, the 12 Week Program is the best way to start living a more healthy lifestyle with the right foot. No stress, no doubts — just what works.
[Yes, Let Me In Right Now!]
Please don’t wait. This is a special offer we are testing, and spots are limited. If you have any questions, you can contact us for a free consultation or swing by the TruFit gym to say hi!
https://calendly.com/trufit1/1000-challenge
It’s finally here🎉
The 12 Week Fit Mom/Grandma Makeover Program, our 12-week program designed to take you along the journey from feeling unhappy & insecure about your body to feeling confident & proud of your results from the comfort of your own home.
If you’ve wanted straight-to-the-point guidance on how to lose weight without…
❌ Strict Fad Diets
❌ Spending Hours In The Gym
❌Constantly Worrying About Gaining All Of The Weight Back
Then you’re going to love this program.
This is a fully custom nutrition and training program designed for Moms in order to make it easy as possible for them to achieve the body goals they’ve always wished for.
This program is perfect for Moms and other women who need to lose 10+ lbs, are looking to get in the best shape of their lives, want to add lead, toned, and firm muscle quickly, and are willing to listen, apply our coaching to change your body and outlook on effective fitness.
I think that’s you!
If you’ve been frustrated with your fitness journey, then this program is for you
I’m excited about what this can do for you on your fitness journey!
Here’s what's included in the program...
- 12 weeks of custom meal planning
- 12 weeks of custom workouts that can be done at home or at the gym
- 1:1 consultation with one of our coaches to establish your goals & make a plan for reaching them within the challenge
- 12 1:1 consultation with our resident nutritionist
Wishing you success,
Jess
Book A Consultation Today
https://calendly.com/trufit1/1000-challenge
I’m back again with more tips you can implement immediately to see a change in your body.
The tip for today is something that helps almost all of my clients because it can be tough to pick healthy food on the fly, but here it is.
Plan your food in advance.
Whether you’re meal prepping at home or you know you’ll have to pick something out while you’re out, plan what you eat in advance.
✅ You’ll know what you’re eating
✅ You don’t need to stress about figuring out what to eat
✅ You won’t make decisions out of boredom
I hope this was helpful.
Talk soon,
Jess
Talk soon,
Jess
Book A Consultation Today
https://calendly.com/trufit1/1000-challenge
I have 1 tip for you today that may give you some insight on you or anyone else who overeats and then ends up feeling bleh soon after.
You’re eating too fast.
I can’t tell you how much realizing this helped me during my fitness journey (I was overweight my entire childhood).
When you eat really fast, you’re often going too fast for your stomach and your brain to sync up and give you the full feeling.
Then you end up feeling groggy, uncomfortable, and often sleepy.
So what can you do to help remedy this feeling and minimize overeating?
Eat slower. Take your time. Savor your food.
A good rule is to try to chew your food 32 times.
I hope this was helpful.
Talk soon,
Jess
Book A Consultation Today
https://calendly.com/trufit1/1000-challenge
You’re a Few Weeks Away from Your Dream Body!
Sure, it will take a few more weeks of hard work, discipline, and buckets of sweat until you finally achieve your dream body. But the finish line is closer than you think. Your dream body is more achievable than ever — if you stay consistent with your routine!
Your Dream Body Is Actually More Realistic than You Think
Why let your dreams stay in your head when there are things you can do to turn them into reality? Health and fitness dreams, in particular, are more achievable than most people think, regardless of how toned you initially are. All it takes is determination, discipline, and proper guidance and support from fitness experts.
Another 12 Weeks Can Change Your Life
TruFit’s 12-week fitness program is not about abrupt changes with yoyo-ing results. Rather than quick fixes, it is focused on forming healthy habits, so you can get used to eating healthy and exercising regularly. It does wonders for your self-esteem, too.
However, if you’re serious about achieving your dream body, you need to have an adventurous spirit and a can-do attitude as well. Adjust your mindset for the following:
- Taking on the challenge regardless of your current body shape or condition
- Doing whatever it takes for you to reach your health and fitness goals
- Having the discipline for 45-minute exercises at least 2-3x a week
- Listening to fitness coaches about the best approach to your journey
- Receiving individual attention and tailored coaching services
- Sticking with a custom macronutrient plan in the long run
Another option worth considering is the small group program, which focuses on weight-lifting and overall strength conditioning with groups of four clients per trainer.
Whether you want to drop sizes or build muscle, our 12-week fitness program can help you reach your goals. It boosts your energy and helps you feel better from the inside out.
So, decide, commit, and succeed.
Click to book a consult here. https://calendly.com/trufit1/1000-challenge
Can’t find the motivation to continue your regular workout or fitness program? You’re not the only one. But that doesn’t mean you should give in to that feeling and lose all progress you’ve made so far. Keep yourself motivated to keep your body toned.
Overcome the Most Common Fitness Hurdle: Demotivation
It’s normal to feel lazy, tired, or unmotivated sometimes. It could simply be a sign that your mind and body need a break. Other times, it might mean your fitness program needs some tweaking to match your unique needs and lifestyle.
Remember: demotivation isn’t an excuse to give up working out. All you need to do is to find what fits your needs.
Change Your Life with a Holistic Fitness Program
Even the most tenured fitness coaches go through days when they feel unmotivated. But that’s no reason to throw your fitness routine out the window and stay in bed all day instead.
Anyone can get through that slump by having proper guidance and constant support — something that TruFit’s 12-week fitness program can continue to provide.
Don’t let your fitness goals fly out of the window at the end of your 12-week program. Instead, commit to staying fit every day. It’s great for your body and your mind.
The 12-week program is not a quick fix to achieve your dream body temporarily. You can stay toned and healthy by:
- Creating a fitness plan that will help you get to your best shape with a combination of personal attention and individualized coaching sessions
- Allotting 45 minutes at least three times a week for physical workouts
- Getting valuable advice and insights from experienced fitness coaches
- Keeping your eyes on the prize, which is either dropping sizes or toning up
- Combining workouts and a macronutrient plan to burn fat and gain muscle
You may also consider signing up for a small group program, limited to four clients for every trainer. It focuses on weight lifting and strength training for optimal health.
Establish a long-term routine to help you maintain a toned body and a clear mind. It will make you look your best and feel your best too.
Book A Consult Today.
You’ve got work to do. You’re exhausted after spending long hours at work. You’re waiting for your friends to join your fitness journey. You can make plenty of excuses to delay or postpone your regular workouts. But remember this: you are not your excuses. So, don’t let anyone or anything stop you from getting in shape and maintaining your ideal body.
Continue To Stay Motivated with the Right Fitness Program
TruFit understands better than anyone that the simplest excuses can be your greatest hurdles when it comes to your fitness journey. After all, we’ve worked with clients from all walks of life and with varying fitness goals. For this reason, our 12-week fitness program is specifically designed to support your health and wellness goals.
These are what you can continue to look forward to by signing up for the 12-week program:
- A holistic fitness program that helps you achieve your ideal body
- 45-minute workouts three times a week at the TruFit facility
- Expert advice and insights tailored to your body type and fitness goals
- Focused attention and a tailored coaching program for your overall fitness
- A personalized macronutrient plan to help you burn fat and tone your muscles
Choose TruFit, Choose Fitness
Find motivation and support from people who can help you succeed in your fitness journey. And while the 12-week program is for anyone and everyone, it will be especially beneficial for you in continuing on the journey of fitness you have started.
You’ll continue to be part of a small group to ensure you get the best possible support in reaching your health and strength goals.
Make no more excuses. Choose TruFit’s 12-week fitness program, which prioritizes holistic lifestyle changes over quick fixes with temporary results.
Continue To Keep Moving and Watch Your Dietary Intake
A fitness program isn’t a quick means to a toned end. Although you might be able to see drastic results after an intensive short-term program, it’s more important to stick with a consistent fitness routine. This will help you build healthy habits and stay in shape.
Explore dietary habits and exercise routines that work best for you so you can remain fit, healthy, confident, and happy in the long run.
Build Healthy Habits — Starting with a Fitness Program
At TruFit, we don't focus on quick fixes and temporary weight loss routines. Instead, we focus on the importance of having the discipline and motivation for a consistent fitness plan.
Here’s how we can help you maintain your fitness levels in the next 12-week program:
- Build a sustainable fitness routine to help you stay in shape
- Set aside 45 minutes at least three times weekly for physical workouts
- Provide personalized fitness coaching and macronutrient plans for you
Our small group programs are ideal if you’re looking for something more focused and intense. With one trainer for every four clients, it’s a great way to get the full benefits of their insights and services, whether it is related to dropping sizes, toning your muscles, boosting your energy, feeling confident in yourself, and so much more.
Our programs are available for anyone serious about fitness and wellness — regardless of your current shape and body condition. So, continue to look after your body and love how it makes you feel.
Fit does not quit!
Are you sick of trying every fad diet under the sun and not getting results?
Or maybe you lose weight on a diet, but the moment you stop all of the weight comes back plus more?
Does your body ache?
Do you feel sluggish and drained without any energy?
If you are tired of feeling this way, and you want a program that is sustainable and has a proven track record to get you there. Keep reading.
At TruFit we have developed a proven method to sustainable weight loss, health and fitness.
Our Proven 12 week program will give you the results, energy and weight loss you have only dreamed of for far too long.
Stop putting yourself last, and finally take control of your health.
Almost 108 million Americans were overweight or obese in 1999. Until now, obesity continues to be a serious problem and is predicted to reach epidemic levels by the year 2023.
One way to prevent this scenario is to make people aware of the risks of being overweight or obese.
Here are some diseases that you are putting yourself in risk of if you are carrying a lot of extra pounds:
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heart disease
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stroke
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diabetes
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cancer
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arthritis
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hypertension
Losing weight helps to prevent and control these diseases.
The Benefits of our small group program
Individual attention
Personalized coaching
Improve overall fitness sooner.
Burn fat and gain muscle more efficiently
Personalized Macro nutrient plan
Longer lasting results
Feel better and stronger
The workouts are more efficient.
Hoodie or shirt of your choice.
Supplement of your choice.
The members of this program will be invited to a quarterly dinner or event.
This is the way to take your health and fitness to the next level.
Small group is 4 clients with 1 trainer. This program is focused on weight lifting and constantly tracking progress and improving overall strength and health.
We are hoping to make this into a long term program, with launching the 12 week intro give you a chance to see the benefits and results of this program.
Losing Weight One Pound at a Time!
Over two-thirds of American adults are overweight or obese. That’s quite a high percentage of adults who have a need to shed a little or a lot of fat! The only way to do this is one pound at a time!
Many overweight individuals wish and hope for a quick cure to their weight problems. They’ll try anything that promises instant results! Unfortunately, these ‘miracle weight loss’ products are scams! They may help a person shed some water weight, initially. But, the fat isn’t going anywhere without a little effort on that person’s part!
For those of you who have tried weight loss diets or are thinking about trying one, consider all the dieters who have tried the same diets and failed. The number one reason for permanent weight loss failure is the inability to stick with the diet!
Many individuals become ‘yo-yo’ dieters. They try one diet for awhile, lose a few pounds, quit the diet, gain back the weight (and then some), and move on to another diet. The process is repeated. With each new attempt, there is often more weight to lose than there was initially!
Successful Weight Loss Strategies
If you want to lose weight successfully, you must realize, first, that there are no miracle diets or products that will blast away the fat! You didn’t gain the weight overnight! You aren’t going to lose it overnight, either! You will have to put forth effort to lose the fat, one pound at a time! Even after you’ve shed those extra pounds, you will have to continue to work at controlling your weight, if you wish to keep the fat off!
In an article on Consumer Reports.org which rates various popular diets, Cathy Nonas, R.D., M.S., (an obesity researcher at North General Hospital in New York) states, “The best diet is the one you can stay on.” Consumer Reports goes on to say that “adherence is important…To maintain lost weight, dieters must permanently reduce their calorie intake, because they will need fewer calories to fuel their now-smaller body.”
Fad diets typically fail in the end. From my own personal experience, I have found that eating sensibly works best! If you want to lose weight (one pound at a time), keep it off, and feel good, too, why not try cutting down on the empty calories found in most American diets? Eat more raw vegetables and fruits and whole grains. Go easy on the fats and processed sugary or salty snacks. Limit yourself to smaller portions and avoid having second helpings. This type of diet is one that you CAN stick with and live with for the rest of your life!
Yes, you’ll have to make a few lifestyle changes, and you’ll have to work on being more disciplined in your eating habits. But, in the end, it will be worth it! You’ll look better! You’ll feel better! Your confidence will return, and you’ll believe that there isn’t anything that you cannot do!
Wouldn’t it be worth giving up that 44-ounce Coke and that huge order of greasy French fries for a healthier, happier you? If you simply can’t do without a few French fries and a Coke now and then, go ahead and treat yourself to a small serving. Cut back on calories somewhere else that day. Occasionally, it’s okay to indulge. But, if you seriously want to shed the extra fat and keep it off, be conscious about everything you put into your mouth. You’ll lose that weight, a pound at a time!
Losing Weight Is As Easy As 1,2,3,4
These four tips include suggestions in each of the four elements you need to work on in order to achieve your health, fitness, wellness and weight loss goals: (eating right, exercise, support and accountability).
- Good Eating Tip
Next time you eat out and order a salad, ask for the dressing on the side. Typically dressings put on a salad will add 200-500 extra calories of fat. Ask for a vinaigrette they have far less calories when compared to ranch.
- Making Exercise Safe and Fun
In order to lose weight you have to become more active. Most people do anything to avoid moving their bodies. And society is an accomplice. You can pick up food, a prescription, your clothes and your kid without leaving your car. Aim to walk 30 minutes a day, even if you have to break it up into 10-15 minute chunks. Not only will you burn 200-300 calories, you can walk with your family and increase your quality time as well. Move family time away from the TV and onto the street.
- Maintaining Your Support System
If you’re the type of person who feels guilty about things, great news. You can use that emotion to help you lose weight. Here’s how. Exercise with a partner. But before you start making a pact that you will not let the other person down and you will pick them up should they start losing interest. It’s much easier to let yourself down thean another person. You won’t do it, because you’ll feel guilty if you do.
- Accountability Tools
A food diary/journal is a great way to keep track of what you eating and when. Keep track of what you consume on an hourly basis throughout the day. If you do this for 2 weeks you will see exactly where those extra calories (and thereby those extra pounds) are coming from. Also, don’t forget to keep track of what you’re drinking.
Losing Weight Without Losing Your Mind
Losing weight can be a long, ongoing process and it is too easy to "throw in the towel", so to speak. This is primarily due to frustrations because of slow results or the seeming lack of results. Keep your sanity in your weight loss goals - learn how to take the little strides to achieve your long term weight loss goals.
- Make a plan
Do you have a plan?
People sometimes get confused by plans and goals. The end result goal in your case is weight loss, the plan is the means you are going to use to get there. While you will undoubtedly have short term goals and a long term goal, they are not your plan. A plan would consist of, for example, eating breakfast; walking a half hour per day; not eating after 8pm; eliminating pop from your daily routine; etc. These are plans that can help you reach your goal of weight loss. If you've tried certain things before and they didn't work because of your lack of commitment then try loosening the plan a little for something that you could easily achieve without pushing yourself too hard. If you have a plan of walking/running 1 hour a day but you think that you might give up too easily on that: shoot for 15 minutes a day & once you've made the 15 minutes try and push yourself for 15 minutes more. You're much better off making a plan for 15 minutes of walking a day and doing it than making a plan of walking 1 hour a day and never leaving the couch.
- Execute the plan
The greatest weight loss plan in the world will do no good if you don't use it. That's where so many people fail is that they want to lose the weight but aren't willing to take any steps to actually meet their goals. It's like someone saying "I want to make $5,000 this month" but doesn't have a job and never leaves the couch to look for one. A job is no more going to show up at your door and give you $5,000 for sitting than you are going to lose weight if you continue to do nothing about it. As was stated above, if your plan is not something you think you can commit to: loosen up your plan to something that is feasible given your lifestyle and situation.
- See the plan through
Keep on keeping on, stay focused on your weight loss goals, and don't give up. It is not the easiest thing getting started, but it is a proven fact that it takes 21 days to form a habit. Keep your plan up for a few weeks and you'll be well on your way to your weight loss goals.
By simply creating a plan, working a plan and staying with it, you'll soon begin to see results with your weight loss goals. Sometimes it only takes us seeing the start of results to get us really motivated to take the weight off.
You probably didn't know it, but one of the best times to lose weight is while you sleep. That's because the human body is designed by nature to repair itself during the hours we are sleeping.
Our bodies use sleep to repair and strengthen our muscles, joints and other parts that get tired and damaged through use and exertion during waking hours.
This restorative process uses energy to rebuild lean muscle mass and to help rebuild other kinds of body tissue. That is worth repeating -- this rebuilding process uses energy -- and if the rebuilding process is running smoothly and efficiently, that energy comes from places in our body where energy is stored -- from fat.
In other words, the body rebuilds tissue, organs, bone, and lean muscle by burning fat.
Several things about this process are worth noting. They have an important bearing on how efficiently it works.
**Collagen is very important to the body repair process
Collagen is the most common protein found in our bodies. It is the main component of our skin, nails, bones, cartilage, and connective tissue and is found in all of the body organs. Cartilage is the cushion and shock absorber between joints, and the reason we stay flexible and mobile. Healthy cartilage is constantly being regenerated by the body naturally and this process contributes to keeping us youthful and flexible.
As we age, our bodies lose the ability to produce collagen at sufficient levels needed to support the deep restorative sleep processes that our bodies are designed to perform. This can be a major contributor that leads to a premature aged appearance and can definitely affect our flexibility and mobility. It stands to reason that a collagen supplement combined with other natural ingredients can have a dramatic effect in better supporting the deep restorative sleep process. This in turn can allow the body to experience more energy, build more lean muscle, and burn more fat.
**Amino acids enhance the regeneration process
The rebuilding process is also influenced by the efficiency of the amino acids normally used for this purpose. As part of the rebuilding process, amino acids help maintain lean muscle mass and allow the body to more readily consume fat for energy. This contributes to weight loss.
Again, as we age, our body's production of efficient amino acids is reduced. A supplement such as L-Carnitine is a special amino acid that enhances the body's normal function and helps your body convert excess fat into readily available fuel. During deep sleep, these special amino acids work like a natural "turbocharger" to help your body repair, preserve and build lean muscle while burning stored fat to supply the needed energy.
If you need help getting started on your weight loss journey you can book a free consult here. https://calendly.com/trufit1/1000-challenge
Many people believe that weight loss is a painful thing. To shift those stubborn pounds you must go hungry all the time. Many are afraid to even set a weight loss goal because they can’t stand the thought of going hungry and the frustrations that it brings.
For a lot of people it's just better to be overweight than to suffer hunger pains.
Well who can blame them?
If the only way to lose weight or stay slim was to go hungry all the time very few people would be at their ideal weight and the vast majority of the planet would be extremely overweight! It isn’t necessary.
Our body is a marvelous device. It is truly amazing! Its natural rhythm and internal workings tell us when we are hungry. It has a self protection mechanism that lets you know when you need to stock up on fuel. A hunger signal is the body notifying you that you NEED to eat in order for you to sustain a healthy level of energy and have the reserves necessary for healing, repair and maintenance of your cells. Serious hungry pains are a strong self-preservation signal from the body that it is in danger and needs food immediately to restore it’s balance. These signals should not be ignored!
Your body has no idea that food is in plentiful supply and that it is one of the cheapest commodities of the 21st Century. Your body is acting the same way your ancient ancestor’s bodies worked. The general design of the human body hasn’t changed one bit since then. When your ancient ancestors were living in caves they relied on their ability to hunt for food to feed themselves. Sometimes they would go days or weeks without a kill and the body would send them warning signals that they were in serious danger. When they did eat the body immediately, being still in self-preservation mode, stored as much of the energy as it could in reserve as FAT! Your body works in exactly the same way today.
Starving yourself just doesn’t work. It goes against nature to think that you can starve yourself and lose weight. Of course you can get the exception when people just don’t take in anywhere near enough food to sustain themselves but we all have the effects of this kind of dieting!
So, we know that starvation diets don’t work and you don’t want to spend 2 hours a day in the gym. How do we lose weight then? Well the good news is you do not have to go hungry to lose weight. Nor do you need excessive amounts of exercise. The truth is, eating regular nutritional meals and allowing your body to fill itself to satisfaction is the key to reaching and maintaining a healthy, slim body. By not allowing yourself to go hungry you will in fact avoid overeating - which is the very thing that usually happens when you break a starvation diet.
You can book a free consult here https://calendly.com/trufit1/1000-challenge
How To Lose Weight Without A Strict Diet
How many times have you heard a friend say, "I am on a diet"? Then what happens is your friend would lose some weight for a while before putting it all back on again.
I'll bet you have also seen someone say that "Cardio is the best for losing weight". This person would then religiously pound the treadmill but results are agonizingly slow. Soon, he gives up and gains back all the weight he had lost, and sometimes even gaining some extra kilos!
Lose Weight Or Lose 13 Years!
We hear it all the time…lose weight for your health. Few people however, realize the extent to which this is critical to their physical well-being and ultimately their life expectancy.
In January 2003, the Journal of the American Medical Association featured a study finding that obesity appears to lessen life expectancy, especially among young adults. The study showed an obese 20-year-old white male, (5'10")178cm and weighing (288 pounds) 130kg was estimated to lose 13 years of his life as a result of obesity.
It is now well researched that a Western diet that leads to obesity may actually act to stimulate the growth of cancer cells. It is never too late to improve your health through healthful eating and adopting a more health-giving lifestyle. Here are simple steps to follow which can make an immediate improvement to your health and vitality.
- Check to see if you are overweight or obese.
To find out your body fat go to TruFit and grab 3D Scan, guys should be 20% or less body fat, and ladies should be 30% or less.
- Match your diet to your body’s requirements.
If you eat and drink more calories than your body requires you will put on weight. Learn to control calories and portion sizes, make recipes leaner, and eat infrequently from fast food restaurants. Also learn how to snack with healthful choices.
- Color your diet with a large variety of colorful, cancer-fighting fruit and vegetables.
There are seven different color ranges of both fruit and vegetables and by choosing between 5 to 9 daily serves from a wide range of fruit and vegetables, we are extending our consumption of cancer (and other disease) fighting nutrients.
- Eat lean protein with every meal.
Protein provides a powerful signal to the brain providing a longer sense of fullness. The right source of protein is essential to controlling your hunger with fewer calories and necessary to maintain your lean muscle mass. Choices of protein should be flavored soy shakes with fruit; the white meat of chicken and turkey, seafood such as shrimps, prawns, scallops and lobster and ocean fish or vegetarians may prefer soy based meat substitutes.
- Rev up your metabolism with activity.
If you want to enjoy a lifetime of well being, exercise is a key ingredient. 45 minutes activity each day that takes as much effort as a brisk walk is recommended for adults. Children should be active for an hour each day.
- Get support to ensure you develop a healthful eating plan and reach your goal weight.
A study, “Effects of Internet Behavioral Counseling on Weight Loss in Adults at Risk of Type 2 Diabetes” shows that participants who had the support of weight loss coaching lost more weight than those who didn’t. The study concluded that the support of a weight loss coach can significantly improve weight loss results.
Being overweight or obese has been identified next to smoking, as the most preventable major risk to developing cancer. Even small weight losses have been shown to have beneficial health effects. So it’s never too late to start and you can never be too young or too old to be concerned about your health and do something about achieving a more healthy weight.
In a nutshell, a healthy diet involves:
(1) More home-cooked food, less eating out.
(2) More fresh fruit as snacks.
(3) More fresh vegetables as snacks and with meals.
(4) More beans as sides or in stews.
(5) More dense chewy bread, less refined white breads and bread snacks.
(6) More fish, skinless chicken/turkey, less red meat.
(7) Smaller servings of red meat, larger servings of vegetables.
(8) Eating low fat dairy foods.
(9) Adding less fat in the form of butter, mayo, sour cream, to the food on your plate. This is a huge source of excessive calories.
(10) Stocking up with healthy snack foods to keep hunger at bay. If you fill up with healthy nutritious calories, you won't want the junk foods that hunger makes you eat. As far as weight management goes, hunger remains Public Enemy Number One.
Lose Weight For A Healthier Heart
Obesity has reached epidemic proportions in the United States. According to the Centers for Disease Control and Prevention, the number of obese Americans continues to rise. In fact, 30 percent of adults over age 20-more than 60 million people-are obese, which means they are 30 pounds overweight and have a BMI, or body mass index (a mea-sure of body fat), of more than 30.
Obesity Is On The Rise
One of the goals of the National Institutes of Health is to reduce obesity among adults by more than half by the year 2025. However, current data suggests that the situation is getting worse. Due to rising rates of childhood obesity, life expectancy for the average American could decrease by two to five years over the next few decades unless major efforts are made to slow down the rising rates of obesity.
What's more, obesity is a risk factor for heart disease and other serious health complications:
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Obesity is a risk factor for type 2 diabetes, high blood pressure and high cholesterol. Having these disorders at the same time is a condition called metabolic syndrome, which can lead to an increased risk for heart disease and kidney disease.
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High blood pressure, a risk factor for heart disease, is twice as common in obese adults than in those who are at a healthy weight.
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Obesity can also lead to arthritis, which is caused by stress on your joints.
A Likely Trigger For Heart Disease
Obesity, high cholesterol and high blood pressure are a common grouping of risk factors for people with heart disease. Managing all these risk factors will help reduce the risk of heart attack and stroke.
What You Can Do Today
Overweight and obesity together represent the number-two preventable cause of death in the U.S. after smoking. There are many things you can do to get your weight under control and to help manage your risk for heart disease:
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Develop a diet and exercise plan that you feel is realistic and that you can maintain.
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Talk to your doctor about medicines that may help control your risk factors for heart disease. If you are prescribed medicines, take them exactly as directed and for as long as your doctor recommends.
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Resolve to make this year a healthier one-set a weight-loss goal and stick with it.
Diet Change For Weight Loss
One of the most important things to do when you are trying to get in shape is taking caution of your diet. This does not take any time from your schedule and you will feel much healthier when you eat the right foods in the right quantity.
One of the best ways to change your diet is to change to an organic one. It is good to increase the fiber in your diet, which will clean out your colon of all negative weight loss inhibitors. This means that instead of eating refined or processed foods, you should eat whole grain foods like brown rice and whole wheat bread. This has more fiber and less bad fats such as trans fat and cholesterol.
You should also increase your input of protein, minerals and vitamins. To do this it is good to eat more fruits and vegetables and substitute red meat for fish and chicken. These meats have less calories and fat and still provide more protein.
One of the most important parts of changing your diet is to completely eliminate junk food. This will include candy, chips, popcorn, ice cream, milk shakes and soda. You can substitute fruits and vegetable snacks instead. Instead of sodas you can drink water or dilute juice with water for flavor. You will find this makes a huge difference in your sugar and fat intake.
You will feel healthier and have more energy when you change your diet. At first you may feel a little different with the extra fiber and complete change in food but this will soon pass and your body will work better and more efficiently. You will have more energy and feel like an entirely new, better person.
Keeping fit does not just depend on exercises, diet also plays an important part in improving your. Remember that looking after your health and staying fit is an investment in yourself and something you should not neglect or you will find that you will regret poor health habits later. Diet is one part of staying fit that does not take any time and you will reap the benefits throughout your life once you get into a good habit. With these few points you can make huge strides towards staying fit and healthy and being able to do the things you want to do.
You can book a free call at our website www.trufitpostfalls.com
Michelle and Luis share progress after 18 weeks at TruFit, Michelle is down 43lbs and Luis is down 35lbs!!!
Carol shares her progress here at TruFit, and how she feels after her first 6 weeks of small group weight lifting.
Nancie shares her past 6 months at TruFit and the incredible results she has had so far
Jodie tells us what its like after losing 63lbs!!! The ups and downs and what has made her successful.
I interview my client Kristina who is down 125lbs!! She tells us about her past failures and why she is successful now!
You will never lose weigh if you do not believe that you can... You cannot outperform your beliefs. If you do not believe you can lose the weight you will never lose the weight!!! We work with our clients to make sure they believe they can and will hit their goals.
Now here’s what the program is designed to do for you!
- It's going to give you an actual plan to follow so you can be sure of what you are doing and know that it will work.
- You’ll have a new set of healthy habits that are easy to keep up.
- You will know exactly what type of exercise you need to do.
- You’ll wake up feeling healthier, with more energy, less stress, and you’ll finally be able to feel good about the way you look!
If this sounds like a good fit for you please book a free discovery call here https://calendly.com/trufit1/nutrition-consult-1
Growth mindset and meal prep tricks...
Growth Mindset is the way of thinking that our basic abilities can be developed and improved though personal growth, Grit, and hard work
Without it we think it is what it is, ( Ill always be overweight, or ill never be in shape or ill always be a loser that’s just the way it is). Without it we do not exert the required effort of growing ourselves so that everything around us grows better!
When you grow better, everything around you grows better. Meaning if my health and life get better so does my families life. More hikes, healthier food, better example to children.
You have a superpower to make things grow better and not worse. To grow up and not down, to grow forward and not backwards, to grow success and not failure!!
If you are not changing and growing for the better nothing around you will ever get better!
A Growth mindset is based on a belief that everyone can change and grow in every area of their life.
A fixed mindset is based on a belief that everyone is just the way they are and everything is what it is.
We all have fixed mindsets by default.
Fixed mindsets remind us of where, when how, and why we have failed in the past.
Fixed mindsets keep us in our comfort zones. Kudos for joining TruFit and getting out of your comfort zone!
I Challenge you to challenge your own mindset on what is possible whether its health and fitness or life in general!
Coaching call check in and Should I take whey protein?
Protein !!!
Protein is an incredibly important nutrient, not only for athletes, but for everyone.
It is common knowledge that protein helps build and maintain muscle, but did you know that protein also has been shown in studies to help increase fat loss?
It's true, it costs your body more calories to digest a gram of protein then it does a gram of carbs or fat, this is called the Thermic Effect of Food.
I’m on a mission to help my clients lose 1 million lbs combined! I would love for you to be apart of that journey.
We help moms ages lose 20+ lbs through our proven weight loss system.
If you need help please book a consult here to get started. https://calendly.com/trufit1/nutrition-consult-1
Lose Weight Without Starving Yourself
Many people believe that weight loss is a painful thing. To shift those stubborn pounds you must go hungry all the time. Many are afraid to even set a weight loss goal because they can’t stand the thought of going hungry and the frustrations that it brings.
For a lot of people it's just better to be overweight than to suffer hunger pains.
I’m on a mission to help my clients lose 1 million lbs combined! I would love for you to be apart of that journey.
We help moms ages lose 20+ lbs through our proven weight loss system.
If you need help please send me an email to get started. Or book here https://calendly.com/trufit1/nutrition-consult-1
What Are Macros?
Macronutrients,or better known as, macros, are essential elements required by the body in varying quantities to function properly, maintain good health, and develop the required energy.
As you may already know, macros make up calories. Simply put, if you eat 2000 calories daily, those calories can be split into 3 macronutrients.
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Protein
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Carbohydrates
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Fats
Each of them Have different roles and are essential for the proper functioning of the body.
I’m on a mission to help my clients lose 1 million lbs combined! I would love for you to be apart of that journey.
We help moms ages lose 20+ lbs through our proven weight loss system. If you would like to get started you can book a consult here https://calendly.com/trufit1/nutrition-consult-1
🍕🥗All diets are the same!!!! What??? That’s not true I do keto! Or I do intermittent fasting! ✅Watch this video and I wil explain why your diet is the same as everyone else’s - I’m on a mission to help my clients lose 1 million lbs combined! I would love for you to be apart of that journey. We help moms ages lose 20+ lbs through our proven weight loss system. If you need help please send me a dm to get started. You can book a free consult here https://calendly.com/trufit1/nutrition-consult-1
- What does your ideal body look like?
- How would being at your ideal weight affect your life?
- What is your favorite way to be active?
- List 3 new healthy foods you would like to try?
- What challenges have you faced?
- How does your social environment affect your weight and overall health?
- What would make meal planning/prepping easier for you?
- What inspires you?
- How can you keep yourself feeling motivated and positive?
- What scares you about losing weight or having your ideal figure?
( Maybe nothing but this is a good question to ask yourself)
I’m on a mission to help my clients lose 1 million lbs combined! I would love for you to be apart of that journey.
We help moms ages lose 20+ lbs through our proven weight loss system.
If you need help please book a consult here to get started. https://calendly.com/trufit1/nutrition-consult-1
Im on a mission to help my clients lose 1 Million lbs combined. I would love for you to be apart of that journey. If you need help getting started you can book a consult here
https://calendly.com/trufit1/nutrition-consult-1
Im on a mission to help my clients lose 1 Million lbs combined. I would love for you to be apart of that journey. If you need help getting started you can book a consult here
https://calendly.com/trufit1/nutrition-consult-1
Do you need a coach? The best people in the world have coaches. If you need help getting started book an appointment here. https://calendly.com/trufit1/nutrition-consult-1
Many dieters expect to lose weight very fast, and are psychologically unprepared when their body refuses to behave in this fashion. If a week passes without any weight reduction, they become dispirited and start to lose interest. Unfortunately, like it or not, the human body is designed for survival not "appearance". Therefore it has no interest in shedding body fat, which it sees as an important source of energy during times of famine. As a result, the maximum amount of fat we can lose in a week is about 1- 3 pounds, while someone who is less than 30 pounds overweight may lose about 1 pound.
If you would like help getting started on your weight loss journey click this link to book a consult. https://calendly.com/trufit1/nutrition-consult-1
12 Week Challenge starting NOW!!! This episode gives the details of our 12 Week Challenge starting. If you would like to join click the link below.
https://calendly.com/trufit1/nutrition-consult-1
Tools For Consistency1. MAKE YOUR GOALS SMART’S (SPECIFIC, MEASURABLE, ACHIEVABLE, REALISTIC, TIMELY & SELF-DETERMINED.)Focusing on one or two goals at a time, For example, set one fitness-oriented habit and one food-focused habit to make small but impactful changes that you can continue to build upon. It is important to make each aspect of a SMART goal realistic and something you truly are interested in achieving, thus increasing your motivation.2. DON’T MAKE FOODS OFF-LIMITSPutting yourself on a restrictive diet (aka one that requires being perfect) actually makes you crave off-limits foods more. And you’re not being good or bad for eating a certain way; as such, you’re not a good or bad person for eating something. It’s just food.3. GET BACK ON TRACKGiving yourself permission to eat off-limits foods again puts you back in control. You get to decide in the moment if it's the right time to eat it or if there’s a healthier choice you could have that would satisfy your craving. If you eat something not so healthy, enjoy it and move on. Don’t beat yourself up. Get back to your healthy routine at the next meal or snack. If you’re struggling with this, make it a point to think of three positive things about the “unhealthy” meal and about yourself, then move on.1
4. SWITCH THINGS UP TO AVOID BOREDOMEvery now and then, we can fall into a food rut.To combat this, try shopping at a different grocery store, farmers market or find new foods to incorporate into your favorite meals. Explore the produce section to find a seasonal fruit, vegetable or even a different whole grain to rotate into your cooking routine every week.5. TRACK PROGRESS OVER TIMEDon’t forget to celebrate your progress and accomplishments along the way. Strategize new solutions for any areas that need work to continue pushing toward broader lifestyle changes and goals. If you’re consistent and don’t give up when there are bumps along the way, anything is attainable.AssessmentCreate A Dream BoardA dream board is a visual representation of goals you'd like to accomplish in the next year. What you will do is get a poster board, Then think about different areas of your life and things you want to achieve. Then put a representation of that on the dream board. It can be all different areas of your life.2
How to calculate your Macros... What are macros? And how much should I be eating or not eating?
Should I be taking Fish Oil? Short answer yes! But make sure you do this one thing when you are buying it...
Quick easy tip to lose weight without any effort!!! Simple hack for losing weight without even trying...
Post Thanksgiving, Full Bloated Fat, now what??!! Lots of people think this is the time to binge in the wrong direction, work out too much and starve to make up for the bad choices they made... Just get back on track and do not beat yourself up!
Is eating healthy too expensive? Here are a couple tricks to save money on your new healthy lifestyle!
Tracking your food to lose weight. Tracking our food lets us know exactly where we are at on our macros, and calories. You may be surprised to find out how much or how little you are eating each. Remember to track all bites licks and tastes!!
Perfection is the enemy of progress! Wanting to be perfect can stop you from getting started in the first place.
Taking time to take care of yourself...Do you ever find yourself putting your goals on the back burner over and over again? How are you showing up for your family when you are burnt out and hanging on by a thread? If you need some help getting started go to our website www.trufitpostfalls.com and book a free consult.
How to stay on track during the holidays.... Today me and my client Kayla who has lost over 100lbs talk about tricks to stay on track during the holidays
Future Self what does that have to do with weight loss?? How you think about yourself determines the types of choices you make and affect your success!!! If you need help getting started go to our website www.trufitpostfall.com to book a free consult.
Should I wait until New Year to start my weight loss journey? Many people are afraid to start a new healthy lifestyle because they will not be able to be perfect during the holidays. Its ok nobody is perfect this time of the year!! Lets go!! If you need help getting started you can book a free consult at my website, www.trufitpostfalls.com.
Weight loss is not a straight line... I explain why weight loss is not a straight line and why you should not get frustrated when you do not see a weight drop right away. If you would like help on your weight loss journey go to www.trufitpostfalls.com.
Quick easy way to get started on weight loss.. Quick tips to start your weight loss journey today. If you would like my help go to www.trufitpostfalls.com and book a free consult to get started today.
Your WHY is what matters when it comes to weight loss... If you do not have a big enough WHY you will not hit your weight loss goal. This episode explains how to Create a WHY that will get you to your goal. If you need help getting started go to www.trufitpostfalls.com and book a call.