Woman Looking Inside Fridge Full Of Food And Choosing Salad

Five Strategies to Sustain Fat Loss

1. Use a habit-based approach.

A more sustainable, habit-based approach that doesn’t include a drastic calorie deficit can give you a better chance at adapting — physiologically and psychologically — to a healthier lifestyle, without your metabolism coming to a screeching halt. This point of view is consistent with The Biggest Loser research paper, which closes with recommendations to focus on health markers like insulin and triglyceride levels rather than weight loss, and to take a more moderate approach with exercise and calorie reduction for long term success.

Here at Fit-2-The-Core we practice one of the most effective principles from Precision Nutrition, a habit-based approach by gradually introducing our members to small, manageable daily practices that support healthy eating and movement.

2. Eat slowly.

This is another foundational habit used at Fit-2-The-Core from Precision Nutrition. Many studies show that people who eat faster are heavier than people who eat slowly, and that people who train themselves to eat more slowly eat less, and lose weight as a result. There’s a 20-minute delay in satiety hormone signaling when you eat, so if you plow through a huge plate of food in 10 minutes, you’re liable to eat it all before you realized you’re actually stuffed.

In fact, it’s proven that simply reducing the number of bites you take per minute by half is effective at reducing your energy intake by 40 percent, particularly in big eaters. That’s why we coach our members to eat slowly. Play a game with yourself: Try to be the last one eating — even after your slow-as-molasses toddler). Tune into hunger and satiety cues, which tell you how much food you really need.

3. At meals, eat until you’re satisfied, not stuffed.

If you’re saying, “I’m stuffed!” after your meals, you’re probably overeating and/or eating for the wrong reasons, which will make it very challenging to control your energy intake. Another keystone from Precision Nutrition Coaching: Eat until 80 percent full.

This helps ensure that you’re not eating more than you need by:

• Helping you connect with your physical hunger cues

• Decoupling eating from emotions

• Breaking the deprivation/binge pattern and mindset

• Regulating your appetite

Feeling full, anxious, lethargic, foggy-headed, heavy, or extremely thirsty are signs of overeating that warrant an 80-percent experiment. Next time you eat lunch, eat slowly, take a good break after each bite, and ask yourself, “Am I still truly, physically hungry?” If the answer is yes, take another bite, chew slowly, and repeat. If the answer is no, end the meal and start monitoring fullness/hunger cues until dinner.

4. Reduce stress.

When you experience psychological stress, cortisol shoots upward. Research has linked increased cortisol with weight gain, likely due to poorer food choices and physiological changes. It’s conceivable The Biggest Loser participants experience considerable psychological stress: Undergoing an intense weight-loss program on national TV; airing their traumas to the world; regaining the weight when everyone knew they’d appeared on the show;

feeling the shame of “failure”. Every day, take steps to reduce your stress level and recover from all the hard work you do — physical and otherwise.

Some ideas:

• Sit and read a book

• Go for a walk

• Play with your cat

• Get a massage

• Take a warm bath

• Meditate

• Do yoga

Of course, what you find rejuvenating might be unique to you. Just be honest with yourself: Some activities that have the reputation for being relaxing — say, watching TV or throwing back shots at the bar — may be more escapism than true stress reducers.

5. Put your environment to work.

Change is hard for most people, and it’s partly due to our hardwiring. Research shows that most of the decisions we make are automatic, based on patterns and brain shortcuts as opposed to rational thought. We react to what’s in front of us, and our actions are often impulsive and/or the result of motivations we’re not fully conscious of. That means our environment powerfully shapes our decisions — including food decisions — more than we realize. We eat whatever’s in front of us, finish all the food regardless of portion size, consume more when we’re multitasking… and more.

Tough to change your eating habits when those habits are based on thoughts you didn’t know you were having, huh? But you can use this hardwiring to your advantage by putting your environment to work to control your energy intake:

• Keep fresh fruits and vegetables within view

• Park far from the office so you have to walk

• Don’t keep junk food at home

• Get a dog that needs walking

If your familiar with strategies that it takes to lose fat, then these should sound familiar. It’s no secret that when you use a sustainable approach to fat loss and health, that the strategies to sustain fat loss tend to be the same common sense strategies that you can follow for a lifetime.


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Group Schedule Change

This is Fit-2-The-Core updated group schedule which will begin on Monday March 12th. We understand that some of you who attend these classes will be disappointed that they will not be offered as of right now. We do not make or take these decisions lightly. Every decision made is for the benefit of you the customer and you experience here at Fit-2-The-Core and the continued growth of Fit-2-The-Core as well.

We have tracked the attendance in the 6am,7am and 9am group classes over the last 3-month cycle and the attendance has averaged 3 people, with most of the time being 1 or 2 and sometimes none. So, in light the lack of interest for these time slots, we are discontinuing the 6am and 9am classes starting on Monday March 12th.  I understand that the 7am has very low attendance as well, as I’m sure you are aware, but the decision to keep the 7am is the most effective business strategy moving forward.

In order for it to make sense from a business prospective to run these group classes, attendance has to consistently be at 6 or more, if not then it is no longer contributing to the growth of the business and the group class experience. In saying that, if this change absolutely prohibits you from utilizing our services you have the option of upgrading to our semi-private program or emailing tina@fit2thecore.com if you absolutely cannot adjust to this schedule. We then can discuss whether Fit-2-The-Core is still a good fit for you. We do not want you to feel at all like you are being forced to do anything, based on this decision as you always have a choice and we want to make sure you understand that, but we do too, and we reserve the right to change the schedule due to demand or lack thereof.

In the next 3 months if the demand for these services are adequate we will reconsider adding these back to the schedule.

We strive to offer the best experience possible and with this adjustment we will be providing the best service possible to our Fit-2-The-Core community.

Schedule Change notes:

Copy of the new schedule which will begin on March 12th will be available in the gym.

No longer will there be a 6pm group strength class, there will only be a 5am and 7am offered in the morning.

We are changing the start time of Tuesday/Thursday Burn class to 5:15am from 5:30am.

The 9am Group Burn class has been moved to 8am.

The 5:30pm Burn Class will become an open gym class with priority going to semi-private coaching. Open gym is you come in and we give you your 4 exercises and you exercise on your own following the heart rate system. We of course will get you started and make needed corrections(note: this class has consistently been very low attendance with zero to 5 at best, not sure why this is, but maybe 5:30 is too early, so I will take requests for a 6pm Tues/Thursday class and if I get 6 or more people to commit I will add that, but the demand has to be there or I can’t justify adding it).

Please do not respond with request not to do this, this is a final decision in which a lot of thought and planing has been put into with me and my staff. Again, we will revisit these group classes in June and if the demand warrants it, we will add them back.

Also, all communications regarding this schedule will only be addressed to tina@fit2thecore.com, any other communication will not be addressed, so please respect our communication process and do not respond on skipio or from the email in which this was sent. Your questions or concerns will be appropriately addressed by emailing tina@fit2thecore.com.

Thank you for your understanding,

Tim Rudd






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Action Plan

Turning Outcome Goals Into Behavior Goals

What, exactly, are your fitness goals?

Any effort to “get in shape” starts with this question.

It seems like an easy question to answer.

Just rattle off how many pounds you want to lose, what pant size you want to wear, how much weight you want to deadlift, or the date you need to look photo-ready… and you’re on your way.

Of course, that’s how most people set their fitness goals. But are they doing it right?

Usually not.

When you set your goals up properly, you have a simple, elegant, action-inspiring blueprint. You know exactly how you’re going to build the skills you need to get the body you want.

Proper goal setting is a plan for getting things done. When you do goals right, you feel ready, willing, and able to make your dream happen.

When you don’t know how to set goals, you get lost. Confused. Overwhelmed. Crushed by “shoulds”. Distracted by wondering and worrying, or by irrelevant details. If you succeed with poor or unclear goals, it’s probably by accident.

Mastering the skill of goal setting is powerful.

You need a formula that can be applied to any desired outcome — from losing weight, to getting off cholesterol meds, to feeling good about where you are in life.

Today, I will outline one of three  formulas for goal setting. These are exact strategies that I learned while becoming a Precision Nutrition Level 2 coach, and the same formula I use with Fit-2-The-Core members and thousands of Precision nutrition clients s well with great success.

There are three important ways to instantly transform “bad” fitness goals into “good” ones and today I’m going to share the first one with you.

Step 1: Turn “outcome goals” into “behavior goals”.

Generally, when someone asks about their fitness goals, most people start with the outcome(s) they want:

·      I want to lose 20 pounds.

·      I want that thin-skinned, ripped look.

·      I want to binge less often.

·      I want to deadlift double my bodyweight.

Outcome goals describe how we want things to be at the end of the process.

There’s nothing wrong wanting things. Or talking about what you want. Or starting with the end in mind.

But we can’t stop there.

Wanting things isn’t enough. Even if you really, really, really want them.

Because: We often can’t control outcomes.

Outcomes are affected by environmental things. Like:

·      Your job gets crazy busy.

·      Your kid gets sick.

·      Your gym closes for renovations.

·      Your mom with dementia needs help.

·      You have exams at school.

And they’re influenced by physical things. Like:

·      Your hormones get out of whack.

·      You have a chronic illness. (Or even just a tough bout with the flu.)

·      You’re stressed.

·      You’re traveling a lot.

·      You’re getting older.

·      You’re having problems sleeping.

·      You sprained your ankle or your arthritic knee is doing its thing again.

You get the idea.

You can’t make your body do what you want it to. (And neither can your coaches.)

But you can control what you do.

That’s why behavior goals are so important: They focus on the things we do have control over.

Behavior goals represent your commitment to practice a particular set of actions or tasks every day, as consistently and regularly as possible.

Here’s a practical example.

Client:“I want a flat stomach.”

Coach:“Okay, cool.

“Let’s write that down as the outcome you want.

“Now let’s think about all the little steps we can take to move you toward that outcome, and which ones should come first.

“In my experience, here’s a step that makes a huge difference, and it’s a great place to start.

“It’s very simple but incredibly effective: Eating slowly.

“I know it doesn’t seem to relate to ‘flat stomach’ right away.

“But in fact, eating slowly helps you pay more attention to what you’re eating and how. That means over time, you make better food choices easily and effortlessly.

“Eating slowly helps you eat a bit less, but still feel satisfied. It helps decrease bloating because now you’re chewing and digesting your food better, which is another plus for Project Flat Stomach.

“Would you be willing to try this first step of eating slowly, and also to track whether you practice this?”

Since eating slowly helps folks eat less, and eating less most often leads to fat loss (not to mention the benefits of better food choices and better digestion), this approach helps turn an outcome (uncontrollable) into a behavior (controllable).

Here are a few other examples of how we can turn outcome goals into behavior goals.

Table Strategies

Notice how both outcome and behavior goals are trackable. However, behavior goals are usually more effective because they give you something to do (and track) each day.

So how can you set powerful behavior goals today?

1.     Write down one outcome you want. Don’t overthink it. Just name the desire you want most right now.

2.     Write down some of the skills you think you’ll need to get that outcome. If you’re just starting out, focus on foundational skills. What are the basics that make everything else possible? (For instance, if you want to manage your time, you need to learn to use a calendar.)

3.     Related to each skill, write down a behavior or two you can do today that’ll help build those skills. This can be really easy, like walking through the gym doors or even packing your gym bag for tomorrow morning.

4.     Do the behavior today, and tomorrow, and so on. And, keep in mind, if you don’t follow through on a given day, don’t let it derail you. Each day is a clean slate.


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female chopping food ingredients

The Power of Rituals

Rituals are powerful things.

Rituals connect us to a recurring cycle of events. Whether it’s a birthday, a bar mitzvah, or your regular Friday night get-togethers with your buddies, rituals are about the regular rhythms of life.

Rituals connect us to the past and the future. Rituals let us review events that have already occurred (e.g. a year gone by) and look ahead to what’s to come (e.g. a new year ahead of us).

Rituals place us in the present and connect us to our lives right now. By actively participating in rituals we are effectively saying “I’m here, paying attention to what’s happening”.

Rituals can connect us to other people. Most of our rituals are social rituals — holidays, graduations, etc. Rituals give us a chance to check in with others and be part of a collective phenomenon.

Rituals can connect us to ourselves. We can use rituals as a way to “touch base” with ourselves as well as other people. Prayer and meditation, for instance, are rituals that people use to step out of the flow of daily life, and to pause for a few moments of self-engagement and reflection.

Food rituals are much the same.

Indeed, most of our rituals involve food: The cake on our birthday. The buffet at the wedding. The familiar dishes on holidays. The offerings or communion at religious ceremonies. The breakfast we make ourselves every morning, without fail, exactly the same way as yesterday.

Whether big or small, rituals ground us. They organize us. They’re a chance to “check in”. To refresh, renew, regroup, and rejoice.

Which makes them perfect for a planning and proactive coaching strategy.

The food prep ritual

The food prep ritual is a simple idea, and one of the oldest and best strategies.

Plan and prepare some healthy food in advance, so that it’s easily available when you want and need it.

This can include:

·      Shopping (or arranging to have food delivered)

·      Menu and meal planning

·      Washing and chopping vegetables

·      Cooking/preparing protein (e.g. cooking up some chicken breasts)

·      Cooking meals in bulk (e.g. casseroles, soups, stews, chili)

·      Preparing the dry ingredients for things like Super Shakes or healthy muffin mix

·      Soaking grains/beans beforehand so that they’ll be ready to cook later

·      Sorting foods into smaller containers or baggies

·      Freezing and refrigerating food for later

·      Planning healthy meals that someone else cooks (e.g. using a meal delivery service, deciding in advance what to order at a restaurant, etc.)

·      Looking ahead to ensure healthy eating strategies during the next few days, especially during difficult times (e.g. a busy week, traveling, dealing with a family crisis, etc.)

What it looks like from here is up to you.

Here are some examples of how to apply the FPR concept.

The Sunday ritual: 1–2 hours

This doesn’t have to be a Sunday. It can be any day where you have a few hours to shop, cook, and prepare some food in advance.

On this day, you can do things like:

·      Buying groceries for the week (or at least the next several days); stocking up on easy staples such as canned beans, pre-washed veggies, etc.

·      Cooking large meals that can be refrigerated or frozen in smaller portions (e.g. chili)

·      Cooking lean protein in bulk (e.g. roasting a couple of chickens, putting several meat patties on the grill, boiling several eggs, etc.)

·      Creating any sauces or condiments needed, such as a fish oil vinaigrette

·      Washing, peeling, and chopping veggies

Here’s one of my fellow Precision Nutrition coaches, Jason Bonn, the acknowledged Food Prep Master, demonstrating his Sunday Ritual magic.

The evening ritual: 15 minutes

If you are willing to take an extra 15 minutes in the evening, you can often prep enough healthy food for the following day.

This can include:

·      Making extra dinner so that they have leftovers for lunch the next day

·      Putting a bowl of steel-cut oats on the counter to soak overnight; in the morning, the oats will cook in no time flat (you can do the same for slow-cooking grains such as wild rice — start soaking them one evening, and they’ll be ready to cook quickly the following evening).

·      Doing a little extra veggie chopping or protein prep while dinner is cooking

·      Chopping some veggies and meat, putting it in a slow cooker dish, and refrigerating the dish; next morning, the client can pull the cooker dish out of the fridge, pop it into the cooker, turn the cooker on, and enjoy coming home that evening to a delicious home-cooked meal

The breakfast ritual: 15 minutes

This one is for the morning people. If clients are willing to take an extra 15 minutes in the morning, they can prep healthy food for the rest of the day.

This can include:

·      Making a Super Shake to bring with them to work (and leave in the work fridge)

·      Packing a lunch (e.g. some of your pre-frozen chili or other bulk meal, dinner leftovers, a wrap)

·      Doing a little extra veggie chopping or protein prep while breakfast is cooking

·      Chopping some veggies and meat, putting it in a slow cooker, and the next morning, turn the cooker on, and enjoy coming home that evening to a delicious home-cooked meal

The 1-minute ritual

Even if clients feel they can’t spare 15 minutes, they can at least spareone minute.

One-minute “plan and prep” actions can include:

When you’re already at the store

·      Pick up a rotisserie chicken.

·      Pick up pre-washed vegetables or pre-made salads.

·      Think ahead to the food prep sessions and buy in bulk.

·      Grab an apple or bag of baby carrots to snack on as you peruse the aisles, so you don’t make decisions while being insane from hunger.

When you’re out for dinner

·      Check out the restaurant’s menu in advance and decide beforehand what to get.

·      Grab a doggie bag.

·      If you can get a large portion and not eat it all, do so purposely, and then go for the aforementioned doggie bag. (By the way, include the leftover meat bits and bones in your doggie bag. You can make them into soup… see below.)

When you’re already cooking

·      Chop, wash, or prep one extra item (e.g. peel one more carrot; chop one more pepper; toss one more chicken breast on the grill; wash an apple; etc.).

·      Put away leftovers immediately (so you’re not tempted to snack on them) into a container for later.

·      After dinner, dump leftover meat bits (e.g. chicken or steak bones, ends of cooked meat, etc.), veggies, grains/beans, etc. into the slow cooker. Cover with water, turn the pot on low, and leave it overnight. In the morning you’ll have delicious soup broth that you can then use as the base for quick soups. (Just pick the bones out.)

In general

·      Think “one meal ahead” and “one behavior ahead”. In other words, anticipate what you might need, want, and/or feel in 2-4 hours from now.

·      Anticipate hunger levels and food needs; anticipate feelings like “At 3 pm, I know I’ll want to eat ____.”

·      Call or place an Internet order with a healthy meal or grocery delivery service — even if that’s just occasionally, when you know you’ll otherwise struggle to find healthy options.

Practiced planning and preparation = Proactivity

With practice, you can routinize and ritualize these types of thinking and behavior patterns.

Even one minute of deliberate planning and preparation done regularly will, over time, dramatically enhance your’ sense of control and proactivity.

And, again, rituals allow us to “pause and reflect” — to take a few moments out of our chaotic lives to find calm, order, and regularity.

All of which eventually enable you to make more thoughtful choices. And, of course, to change for the better.

What to do today

Recognize the power of rituals.
Rituals ground us and let us “check in” with our lives and routines. Harness the instinctive human desire for rituals in the service of nutritional change.

Create new rituals.

Today, try creating a food prep ritual of some kind for your clients. It doesn’t have to be elaborate — even a few minutes, done daily or at least regularly, can dramatically improve their sense of control and proactivity..

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Happy Valentine’s Day

With all of the love in the air this week we’ve been reflecting on the people we love. I know it’s a bit mushy but we really do love our members and I wanted to share a few reasons why…

1. They are givers. They give to our community, they take care of their families, many are caretakers by profession including teachers, nurses, in customer service or own businesses that help others. We are honored to be the ones they chose to take care of them so they can take care of everyone else.

2. They are go-getters. When they decide that they want to accomplish something there is no stopping them.They seek out the answers, find the experts and make it happen and they chose us as their experts to accomplish their health & fitness goals.

3. They don’t settle. Good is not good enough. Our members want the best. At Fit-2-The-Core we bring our best everyday because we love our members so much and want them to have the best.

4. They love to have fun. Our members are what make up our culture at Fit-2-The-Core. When you walk in and feel the energy, the good vibes, the support and the family atmosphere it is because of our members. They make everyday so much fun for us!

5. They don’t waste time. They are busy, busy people with many demands on their schedule so when it comes to getting something done including their workout they don’t waste time. They come to Fit-2-The-Core because they know their time will be used effectively and we’ll get as much done during their session as possible. We love that they mean business when they come to workout.

6. They support each other. The camaraderie in our gym between members is incredible. Always watching out for each other, checking on each other and helping each other out. We have many life long friendships that have grown out of meeting at Fit-2-the-Core. We love seeing the support and care our members show each other.

7. They are part of our community. We are family! They aren’t just customers or nameless gym members. Each member of our gym plays a very special role as a part of our community and culture. Every personality adds something to the atmosphere at Fit-2-The-Core. We only have positive, fun, inspiring people who bring it everyday when they walk through our doors and they rock! Each one of you holds a special place in our hearts.

8. They are dedicated. Our members are very consistent. When they commit to something they don’t waver. We see our members on average 2-3 times a week. Right now we have really dedicated to New Year New You team members here 4 days a week. They are dedicated to their own health & fitness because they know it makes them better at everything else they do. We appreciate their dedication and love seeing them regularly!

9. They love a challenge. Whether it’s a 100 workout challenge, a D2S challenge, our Going Strong Personal Best Challenge, our New Year New You, an Obstacle Course Challenge, or their own personal challenge accomplishing a goal they set out to do our members love to conquer a challenge! We have members who have done pull-ups for the first time, members who have climbed Mountains, bike ride hundreds of miles and who have crossed finish lines…we love that our members are always ready to tackle a challenge!

10. They show appreciation. Our members make our job everyday extremely rewarding. To see them transform their lives year after year and share their stories. We love that our members tell their stories and inspire each other. Many times they’ll say to us- “Thank you!” while we realize that it was all them…we gave them the path but they had to follow through. We always say we won’t take the credit, because we wouldn’t take the blame…they get all the credit!

Fit-2-The-Core Members – You rock! We love you!

We’ll see you in the gym!

Happy Valentines!
Your coaches
Tim, Chris, Carrie, Preston and Tina

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