Congrats to All

Congratulations to the winners of the fourth Win with Weight Loss Competition!

First Place: Rob Bailey with a 12.5% Loss
Winner of $300 and 3 TRX Trainings
Trained by Josh
Second Place: Laura Thomas with an 8.8% Loss
Winner of $150 and 2 TRX Trainings
Trained by Jacki
Third Place: Heath Bebout with a 7.8% Loss
Winner of $75
Trained by Josh

Remember, your trainers are always here for YOU! We know you are going to continue your journey and we look forward to being a part of it : )

Get Healthy Before the Holidays Wrap Up and Start... Loredana Petrucci, Psy.D..

You have all taken steps to achieve health by signing up for the Win with Weight Loss: Get Healthy B4 the Holidays. Congratulations! You have experienced a host of things, changed things about your life, and achieved results of some kind.
I am opening this blog as an opportunity for you to write and share what has transpired for you over the course of these couple months. Some questions for thought..............As Socrates said...."the unexamined life is not worth living," so take the time to reflect and move forward in the healthiest way possible!

What has been your favorite thing about your journey?
What has changed the most? stayed the same?
What are you most proud of?
What was the most challenging?
What steps would you like to take here on?
How would you like to be, feel, etc a year from now?


See everybody at the group workout tonight! ...I got a feeling....tonight's gonna be a good night!

A quitter never wins and a winner never quits!

Monday will be the last chance workout followed by measurements and weigh ins. Monday is right around the corner, but you still have four full days to give it your absolute best. It does not matter what ups and downs you may have had throughout this challenge. It is about giving it your best from this point on. It is only four days. You made an investment in YOU 8 weeks ago. Finish strong. NO EXCUSES!

On Monday, we will all meet for the last chance workout at 7 pm. Bring a change of clothes for your weigh ins. Be prepared to sweat.

You will be provided food promptly after your weigh ins!

Stay on the right fitness track, no matter what busy body challenges are sneaking up on you. Read these tips:

Stress. Avoid turning to food for comfort. Instead, try to minimize the impact of rip-your-hair-out situations by practicing deep breathing and adding a short workout into your day.

Weekends. Without the weekday afternoon rush at the gym, you might actually be able to score the cable machine on a Saturday. But don’t use the extra workout as an excuse to overeat later.

Social events. Have a healthy snack such as some apples with peanut butter before heading out, so that you can focus on chatting up your girlfriends, not ogling over the dessert menu.

Kids. Sign up for classes you can take with your baby, or find a gym that offers discounted daycare for members.

TELLING IT LIKE IT IS

Listen, getting in shape is all about setting goals. Losing weight, building muscle, and getting rid of the unhealthy eating habits take guts and perseverance. You have been dealing with something big these last few weeks. You decide what you want, and make it specific and concrete. Think hard about what you want, and use your journal to keep track. Once you have figured out where you want to go, here is a way to get there and stay there.

Learn how to make decisions you can stick with.

Remember, you are not just going on a diet, you are changing your lifestyle, establishing a pattern of health that will enhance the quality of your life. Think big, but choose small, attainable goals - lose a few pounds to start or fit into pants one size smaller - and build on those goals as you reach each one.

Allow yourself room for setbacks. One setback is only one setback - it is not the end of the world, nor is it the end your your journey toward a better you. You don't have to give up. Just get back on the bandwagon and keep going.

Walk the line between self-denial and self-indulgence. It is the middle ground between the two that will offer you the best foundation for building your new life. Maintain your discipline by allowing yourself little pleasures every now and again.

Understand that there are no mistakes. The things you used to think of as mistakes are now just learning experiences, so don't waste time beating yourself up. You will encounter small failures - everyone does. But you'll achieve success too. Just remember, every pound you gain can be lost.

Keep in mind that faith in yourself and your work is what will keep you striving for the best.

Now get in the zone and push as hard as you can!!!

You all have worked so hard.

Angie

Holiday Planning!! Loredana Petrucci, Psy.D.

It's that time! Start thinking about what your goals are for the holiday season! Here is a guide that I've made to help you map your goals and daily plan! Enjoy :)

Holiday Nutrition Plan

Daily goal:

Daily Food Log

Breakfast

Snack

Lunch

Dinner

Snack

Beverages

Activities

Happy Friday! Hello Weekend!!

Perseverance is the hard work you do after you get tired of doing the hard work you already did. ~Newt Gingrich

From this point forward, it is all about perseverance. Everyday is a new day. Wake up with determination and go to bed with satisfaction. Make today a calorie deficit day. Burn more calories than you take in. It does not matter what you did yesterday, it is about today. Make it happen.

WILL TO WIN!

Tonight is HAPPY HOUR at Meli from 4 - 7 pm. Hope to see you there!