Drop 2 Sizes Challenge

Do you have a box of clothes in the basement that you use to rock? Imagine how great you felt wearing your favorite dress, shirt, or jeans. There is an air of confidence and you just feel great! We want to help you get back into your jeans. We are taking the emphasis off the scale for this challenge and putting it on how your clothes fit.  It is the start of a journey to have more energy, gain confidence, feel better, and rock a pair of jeans!

Do you feel you have plateaued in your training? Maybe you want to kick it up a notch? Forward Fitness is here for you. When you join the challenge you will get access to weekly accountability/nutrition meetings, recovery tips, and a secret Facebook group. We will even upgrade your membership to 8 weeks of unlimited FIT Camps! 

Need help with accountability? As part of the challenge you will get a journal that we will be looking at on a weekly basis. You can expect a text if we haven’t see you in awhile or you skip a FIT Camp you signed up for.

Looking for support? When you become part of our #FitFam you can expect support from the coaches and other members. Part of what is so great about this challenge is you are on the same mission as countless others. You can relate and give and get support. The accountability meetings create an ideal atmosphere for support.

Don’t know what to do? We’ve got you covered on the exercise, nutrition, mindset, and recovery fronts. When you join the challenge you will get a journal with nutrition information and ideas for meals. You will also get information on mindset and recovery. When you come to the gym, we will show you how to do everything so there is no experience needed.

Maybe you are waiting for the right time to start? It’s now! There is never going to be that “perfect time.” Life is always happening. It is important to prioritize your health. Take this challenge as a sign to start!



Important Dates

September th: Kickoff Meeting

September 23rd: Try on those jeans and beginning photo

September 23rd: Start of unlimited FIT Camps

Week of October 21st: Halfway jean try on and photo

Week of November 4th: 6 Week jean try on and photo

November 18th-20th: Final jean try on and photo

November 21st: Forward Fitness Thanksgiving 5-7pm

The great news is EVERYONE can win! In order to win the challenge you must:

  • Work out a minimum of 4x/wk (2 strength workouts and 2 additional FIT Camps)
  • Fill out your journal following the nutrition recommendations and check in weekly
  • Take week 1, 4, 6, and 8 photos in jeans and provide us with the story of your 8-week journey
  • Start with a pair of jeans that you cannot button and be able to button your jeans comfortably enough that you would wear them out in public on week 8

We guarantee if you follow our program you will be able to wear those jeans by the end of the challenge!

ALL winners will get a $100 gift card to Radiance Float and Wellness!!!! If you have never been to Radiance you are missing out. From floating to the infrared sauna and cryotherapy, they have so many wonderful services that help promote recovery and stress relief, which are key to your health.




Check out what past challengers are saying.

“My story really started many years ago. I have struggled with my weight all of my life and come from a family of women who have health issues due to weight issues. After having my baby, my wonderful 20-year old now, I was 170 pounds. I made some progress over the years, up and down all the time, but never really fit. Then in 2010 I had a mastectomy for breast cancer and learn that my form of cancer was estrogen positive, meaning that the cancer thrives on estrogen. Since fat cells produce estrogen, reducing the amount of fat cells is a clear way that I can try to stay cancer free. So I kept trying with varied success. Then 2013 I discovered circuit-weight training and made huge progress, getting fit, strong and trim. And though I have maintained a stronger trimmer me since then, as if often does, life threw me some curves and new adventures and uh oh, my jeans weren’t fitting! So, one of the first things I did after moving to Saint Louis was to seek out a place to work out and Fortunately I found Forward Fitness! During this year of transition this great team has kept me in shape and from going up another pant size. Then the jeans challenge came along! What a great program! I felt I had been living a pretty well before hand and was a little skeptical about how well this would work, but that was perhaps to make excuses for the shortcuts I had been taking. I knew what to do diet wise, but wasn’t really doing it. So the accountability journal and weekly meetings and Suzanne’s guidance have been perfect to keep me focused. Changes I made were cutting out the amount and frequency of sugar, bread, popcorn, and wine and focusing on increasing my protein, drinking water, and eating lots of vegetables. On the exercise front, I upped my workouts from 3 a week to 4-5 a week. When I could do 5 I think it really paid off. And the way this Forward Fitness team has challenged me in my semi-private trainings has made all the difference!!! At 54, upping weights is scary, but Suzanne, Nick, Cati, and Mike have each encouraged me and helped keep me from getting hurt. Not only am I stronger than I have ever bee in my life, but the weight is coming off! So loving being healthy and strong and looking forward to rocking my riding jeans and enjoying my horseback riding passion for years to come. This is a lifestyle, not a one and done. Forward Fitness! You rock! Thank you.” -Barbara C.




“I feel very different in week 8 than I ever expected. I am stronger, healthier, fitter, and more confident at the gym than I ever imagined. I’ve always considered myself unathletic and uncoordinated- now I would describe myself as STRONG. This is a point I could never have reached without Forward Fitness’s program and amazing team.

There were many days I didn’t drink enough water or eat as well as I should have. In a two month period, I went to two weddings, left town three times, celebrated Halloween, attended at least 10 eating events for work- all of these things left me feeling discouraged sometimes. It was so helpful to have y pictures and see my progress. That way, even on bad days, I was reminded of the progress I was making. I’ve made changes during the challenge that have become habits. I know they will stick with me because my thinking has changed. How I approach drinking water, eating breakfast, and making good choices at restaurants have especially improved.

I will continue to work on a sustainable meal prep schedule and focus on challenging myself in FIT Camps after my semi-privates end.

Next time I will Create a better base of recipes and meal ideas to pull from throughout the challenge and try to find a meal prep buddy or service to stay ahead of it.

The way I feel and the way I think about my body have fundamentally changed during the challenge. I can swing more, lift more, do banded chin ups, and keep up during conditioning! I’ve also found a community of omen doing the challenge who encourage, support, and push me.

Thank you all for helping me accomplish so much!” -Kate L.




“When I first heard about this challenge I was excited to NOT have to keep track of weight and measurements. I’ve previously participated in fitness challenges and I never reached my goal because I was so focused/discouraged by the numbers. This challenge takes your focus and puts it into the diet and exercise I knew I had to do this challenge when the end of the 8 weeks lead to holidays, busy season at work and my wedding 6 weeks later. I had nothing to lose… except the extra weight! This journal has been the key to my success in the 8 weeks. I’m a visual person and constantly need reminders of what my focus is. I wasn’t as committed as I should have been in writing everything down, but I was able to apply the things I learned to my diet… Not only do I feel better, but I notice a difference when I order food out, I am making healthy choices because I want to… I am happy the focus of this challenge was NOT on numbers because I feel like the habits I created with nutrition will help me in the long run. So happy I did this challenge! Happy to go from a size 12 to a size 8 in the same brand of jeans!” -Kat J.




“This challenge has been a fantastic opportunity for me to make some changes in how I eat and take care of my body. It has been invaluable to have the full support of the Forward Fitness staff behind me, as well ad know they will be there in the future. Throughout the challenge I feel like I have lost quite a bit of weight and I know I fit into my jeans! That puts me just one size larger than what I wore as a junior in high school, a decade ago. That is when my next goal comes in, I will drop another pants size and get back down to size 36 jeans!!” -Andrew E.



 You can also email Suzanne@ForwardFitnessSTL.com or call/TEXT 314-367-9273.

New Year New You!

“A year from now you will wish you had started TODAY!” -Karen Lamb

A new year is here and full of possibilities! It can be a daunting task to figure out what you need to do to get the results you want. Forward Fitness is here with our New Year New YOU program to help make 2019 your healthiest year yet! We want you to look back over 2019 and feel excited, proud, and amazed at what you have accomplished. We want to help you feel better, have more energy, and gain confidence!

If you’re ready to take the next step and make 2019 your year, text NYNY to 314-367-9273.

Our New Year New YOU is is focused on setting you up for success. It’s not another diet to start and then stop or workout you hate doing. It’s a lifestyle change, a mindset change, a support system.

What exactly is New Year New YOU?

It’s a challenge, a jump start into the new year and more confident, energetic, and strong YOU that involves CASH prizes!

The great news is you get to do this as a team! Choose 2 other people. They can be your friends, family, or co-workers. (At least one person must be new to Forward Fitness as of January 1, 2019.) Not only will you have the support of the Forward Fitness coaches, but you will start the challenge with the additional support of your teammates!

During the 8- week challenge:

  • You will have access to unlimited FIT Camps! These fun and motivating group workouts are personalized to fit each person’s fitness level and take into account past or current injuries. Prior fitness knowledge is not expected. We will teach you everything you need to know!
  • You will receive nutrition guidelines that won’t leave you hungry! You’ll know what foods to choose so you will have plenty of options.
  • You will receive access to a secret Facebook group where you can ask questions and get even more support.

At the end of the 8-week challenge, you will have lost fat and inches and gained lean muscle giving your team a shot at the prize money!

Determining the Winners

The measurements for the Contest will be done on our extremely accurate InBody machine that tells us exactly what your body composition is made up of, lean body mass, fat mass, water, etc. Scoring will be based on the amount of change in both your lean body mass and fat mass, called your Total Performance Points.

This Contest will be extremely fair to all people, overweight and lean, male and female, young and old, active and inactive, who compete against each other in this competition. Everyone will have an equal chance to win. We have leveled the playing field!

The winner(s) will be the person/team who makes the biggest degree of transformation based on their Total Performance Score, either by gaining muscle and/or losing fat. The winning team will be the team with the highest Overall Team Performance Score when adding all three team members’ Total Performance Scores.

Your InBody print out will give us, and you, a detailed description of your body composition, including your lean body mass and your fat mass. These will be the two most important factors in this Contest. Not your weight, and not your body fat percentage.

The formula we will use to calculate your score –

First the Lean Body Mass (LBM) points change – End LBM lbs – Initial LBM lbs = Total LBM change lbs

Total LBM change lbs/Initial LBM lbs = % of LBM Change, which are your Performance Points

Then the Fat Mass (FM) percent change -Initial FM lbs – End FM lbs = Total FM change lbs

Total FM change lbs/Initial FM lbs = % of FM Change, which are your Performance Points

Total Performance Score = % of LBM Change + % of FM Change, which are your Performance Points

Bottom Line – GAIN Muscle and LOSE Fat to WIN!

Rules to Follow –

  • You must complete your second and final InBody scans within three hours of your initial scan. (This is to ensure the most accurate comparison.) The most accurate measurement is on an empty stomach. Drinking a lot of liquid, or eating a big meal right before you step onto the InBody machine will force the machine to try to guess out what this “mass” is, and although it may work for you…it could work against you since the machine may think it’s fat or water. If you cannot complete your scan on an empty stomach, then be sure to do it after eating and drinking about the same volume as you did before the previous scan. For example, if your initial scan was after eating breakfast, then all of your scans should be after eating breakfast.
  • InBody scans CANNOT be done following a workout.
  • InBody scans must be completed without shoes & socks, wearing the same clothes in all three (3) scans, and we also suggest wearing minimal clothing & jewelry. Again, we just want to know what your body is made up of. Anything extra may count against you!
  • You must take a before and after photo – THE SAME CLOTHING MUST BE WORN IN ALL PHOTOS.

The Prize

Thousands of dollars will be given away! Cash will be awarded to the 1st place team with the highest Overall Team Performance Score.

Cash will also be awarded to the 1st place person with the highest Total Performance Score.

Our New Year New YOU starts January 21st! If you are ready, text NYNY to 314-367-9273.


Looking for a Healthier Happy Hour?!

Start YOUR Healthy Happy Hour

The post work hours can be a dangerous time for those who are trying to make healthy changes. It’s easy to say yes to friends when they ask if you want to go for happy hour drinks and apps after work. It’s a way to “de-stress” after a long day and see people you enjoy. It’s also easy to go home and veg out on the couch or maybe you dive right into the stress of family and house keeping. The only issue with these options is there is no time carved out for YOU and your health.

What if there way to experience the same de-stress as a happy hour after work and have fun with the people around you? We would like to give you an alternate healthy happy hour, Forward Fitness semi-private! There’s nothing quite like a workout, especially chest passes, to relieve the stress of the day or the smiling faces of coaches and fellow members to make you feel welcomed and happy.

We take the time meet with every person to get to know them and understand their goals. We also do a movement screen to help create the perfect program to get them results they want. That’s what’s so great about our semi-private membership! You get to come to a fun, welcoming space, have a specific plan to help you get your results, and have a happy hour dedicated to you!

The start of spring, the extra light, and warmer weather makes us even happier. We want to spread that extra happiness by adding a little more happy to the Forward Fitness happy hour. When you sign up for our 2x/wk semi-private membership we are giving you 8 weeks of accountability group meetings!

We are excited for this opportunity for so many reasons:

Meet other wonderful people who are working towards similar goals. They say you are like the top five people you spend the most time with. It can’t hurt to add some fun and welcoming health-minded individuals to the mix.

Get the expertise of a Registered Dietitian. Suzanne will be leading the accountability group. She’s empathetic and a great listener. She likes to focus on making nutrition and food a positive experience.

Get the support of coaches and fellow members! Sometimes you just need someone to listen or maybe you just want to get ideas. Either way, the accountability group will help set you up for success.

Get support outside the gym via a “secret” Facebook group. You can share recipes, post your food, and ask questions.

We will have two groups of three to four people. One group will be held 5:30-6pm on Mondays and the other group will be held 6:30pm-7:00pm on Mondays starting April 16th.

Start YOUR Healthy Happy Hour

Cheers to a new healthy and fun happy hour! We can’t wait to help you move forward with your goals!

Start YOUR Healthy Happy Hour

Spring Forward with Fitness 2017


Are you looking to make lasting changes to your health? What about a place where you will thrive? Join our Spring Forward with Fitness Challenge to lose inches and win cash prizes! Train in a gym with a fun, team oriented, positive environment, and gain confidence, move, feel, and live better.

Current Members: $149.99

Non-Members: $249.99

Price Includes

6 Weeks of UNLIMITED FIT Camp ($418 Value)

Weekly Nutrition/Wellness Meetings ($120 Value)- at The Knowledge Cafe

Challenge T-Shirt ($20 Value)

Current Members will also get 2 Semi-Private Training Sessions ($120 Value)

Weekly Challenger Exclusive FIT Camps- Thursdays at 7:30pm


Facebook Accountability Group

Delicious Nutritious and Easy Recipes


Winners will be chosen by percent inches lost from their around their waist, belly button, and hips. (April 30th 11:30am-1pm at the Muddled Pig)

1st Place: $1,500

2nd Place: $1,000

3rd Place: $500

Dates to Remember

March 15th-18th: Beginning Measurements

March 20th: Start of UNLIMITED FIT Camps

March 20th: Nutrition/Wellness Class #1

March 27th: Nutrition/Wellness Class #2

April 3rd: Nutrition/Wellness Class #3

April 10th: Nutrition/Wellness Class #4

April 17th: Nutrition/Wellness Class #5

April 25th: Nutrition/Wellness Class #6

April 26th-28th: Ending Measurements

April 28th: Last day of UNLIMITED FIT Camp

April 30th: 11:30am-1pm Brunch to announce the winners

Invited your friends and family to join the challenge with you! Don’t wait for the perfect time to make a change.


Eat – Sleep – Live Better: Setting a Goal You Will Achieve

Goal Setting2017 is here! With the beginning of a new year comes New Year Resolutions. According to The Clinical Journal of Psychology, 45% of Americans usually make New Year Resolutions and only 8% of people are successful in achieving them. Join Suzanne to set an ACHIEVABLE goal for 2017. She will take you through the goal setting process and have you outline how to succeed. You will leave with confidence and tools to continue your success throughout the year.

This is the first talk in the Eat – Sleep – Live Better Series. Each month Suzanne will lead a talk on the second Monday of the month from 6:30pm-7:20pm.

Member: Access to the whole year of talks ($149.99) or a single class ($14.99)

Non-Member: Access to the whole year of talks ($199.99) or a single class ($19.99)


Spring Forward with Fitness Challenge- Lose Inches Win Cash


Are you looking to make lasting changes to your health? What about a place where you will thrive? Join our Spring Forward with Fitness Challenge to lose inches and win cash prizes! Train in a gym with a fun, team oriented, positive environment, and gain confidence, move better, feel better, and live better.

Current Members: $149.99

Non-Members: $249.99


Price Includes

8 Weeks of UNLIMITED FIT Camp ($418 Value)

Weekly Nutrition/Wellness Meetings ($120 Value)

Challenge T-Shirt ($20 Value)

Current Members will also get 2 Semi-Private Training Sessions ($120 Value)


Facebook Accountability Group

Delicious Nutritious and Easy Recipes



Winners will be chosen by percent inches lost from their around their waist, belly button, and hips. Half of all entry fees will go in a pot for the cash prize!

1st Place: 50% of the pot

2nd Place: 30% of the pot

3rd Place: 20% of the pot


Dates to Remember

March 31st: LAST DAY to sign up

April 4th: Start of UNLIMITED FIT Camps

April 4th-7th: Beginning Measurements

April 5th: Nutrition Meeting #1

April 11th: Nutrition Meeting #2

April 18th: Nutrition Meeting #3

April 25th: Nutrition Meeting #4

May 2nd: Nutrition Meeting #5

May 9th: Nutrition Meeting #6

May 16th: Nutrition Meeting #7

May 23rd: Nutrition Meeting #8

May 25th-27th: Ending Measurements

May 27th: Last day of UNLIMITED FIT Camp

May 31st: Spring BBQ 6:30-8:30PM Winners of the challenge will be announced

Invited your friends and family to join the challenge with you! Don’t wait for the perfect time to make a change.



8 Reasons to Train with Kettlebells

By: Mike Klaus RKC

kettlbell training, Turkish Get Up, Kettle swing

  1. Melt FatKettlebells are a great tool to burn fat and build muscle. A recent study showed that kettlebells are one of the most efficient training routines, burning up to 20.3cal/min. That is an incredible 1200 calories an hour! Talk about a lot of bang for your buck!
  2. Shape the Butt –Have you checked yourself out in the mirror lately and noticed a droopy or saggy butt? Kettlebells are great for giving you a lift. The kettlebell snatch, swing and clean are hip dominant movements that require explosiveness from your largest muscle, the gluteus maximus.
  3. No Time, No Problem! –There is no need to spend endless hours in the gym when using a kettlebell in order to see results. Kettlebell training is a high-intensity strength and cardio workout that forces the body to build muscle and burn fat fast. You can get a great kettlebell workout in as little as 15 minutes (including the warm up). You really can’t use time as an excuse with this type of training.
  4. Injury Prevention – Not only does kettlebell training build an armor like layer of muscle, but this form of training focuses more on movements. Bodybuilding focuses more on targeting singular muscles as opposed to groups of muscles. Because kettlebell training enhances movement efficiency, injuries are greatly reduced by fixing the compensations and imbalances in the body.
  5. Amp Up Your Power Output – Weekend warrior? Athlete? Who doesn’t want to lead their team (or league) in scoring, hit more home runs in their softball league, or drive a golf ball as far as Happy Gilmore? The explosive movements in Kettlebell training develop your fast twitch muscles which in turn helps you have a quicker reaction time. Many of the movements in kettlebell training cannot be performed slowly forcing you to develop a quality known as power-endurance. Power-endurance is your ability to sustain fast muscular contractions over an extended period of time. This is commonly the determining factor in winning or losing in sporting competitions.
  6. Eliminate Weaknesses –Your greatest strength may be your greatest weakness! Most people who train have a favorite muscle group like chest, biceps, or triceps that they tend to train more often. This leads to muscle groups in your body that are seldom used during training. With full body kettlebell exercises, you tend to train your major muscle groups more efficiently without isolation because smaller muscles throughout your body are engaged as well.  Once the weak parts of your body are strengthened, your workouts become much more effective.
  7. Mentally Stimulating – Bored to death jogging slowly on the hamster wheel? Do you find yourself “going through the motions” in the gym? A multiple movement kettlebell complex may be just what you need. Hit muscles you forgot you had by performing multiple movements quickly using one piece of equipment… the kettlebell!
  8. “Vice” Grip Strength –The weight of the kettlebell lies outside of your hand, unlike the traditional barbells and dumbbells, taxing your grip and developing greater forearm strength. The design of the kettlebell also adds another unique component to your grip training. Since the kettlebells center of gravity is usually in motion, your grip training becomes a combination of dynamic and static muscular contractions to help control the fluctuating center of mass. Why might you need grip strength? If you want to carry all the groceries in one trip or carry your luggage without dropping it, then you need grip strength. What if you never wanted to ask your spouse or kid to open a jar? You need grip strength.

Mobility and Fat Loss

By: Nick Lape BS, CFMS

Mobility and Fat Loss

Watch Nick talk about this fat loss and mobility!

If you have ever been around a gym atmosphere there is a good chance that you have heard the term, mobility. But, what does it mean? A dictionary will tell you that it is the body’s ability to move a joint freely through a range of motion. While that is a great way of putting it, one way I like to talk about it is having the proper flexibility and stability to move a joint through a range of motion. If you do not have proper mobility and are working out, you may not be losing fat like you thought you should. Rather watch a video to learn about this? Click here!

Before we get into fat lost, let’s learn about how we get mobility? It’s through proper programming that has been designed to help a specific person with specific movement issues. Does that mean a program is all stretching and corrective exercise? Absolutely…NOT.  Our first line of defense against immobility is soft tissue work, or foam rolling, or any other massage-like exercises you can think of. But, that isn’t all. As I mentioned above, stability, or strength, plays a huge role in keeping joints mobile as well. That may seem contradictory, but stretching a muscle as well as activating a muscle through simple unloaded movement can help make a muscle pliable. These would be things such as corrective exercises that have been designed to use flexibility and stability to prepare a joint for further manipulation. Either way we are bringing awareness and blood flow to the area by using the combination of both. When both flexibility and stability begin working together in a joint, you have more than likely created better mobility within that joint.

Now for the meat and taters of why you are all reading this article. How could that last paragraph possibly have anything to do with fat loss? Well here is the rundown. If you fail to do soft tissue work and break down possible physical stresses that your body is holding, then there is a good chance your range of motion will be lacking. When this happens your joints will NOT be able to continue moving in a manner that they should or that would be beneficial for strength training. Outside of the gym these joints tend to stiffen up, which makes it hard to move and can even cause pain through other movements. When you are in the gym with joints like this, strength training becomes difficult because of the lack of range of motion. This is when compensations can occur and your body gets out of alignment and those minor aches and pains can eventually get worse.

We all know that in order to burn fat we must challenge the body. We actually need to lift weights and strengthen the body. That’s why we have calisthenics, dumbbells, kettlebells, etc. However, without proper range of motion, or mobility, you will be unable to recruit as many muscle fibers and fewer nerves will fire to the area that you are focusing on. When few nerves fire and fewer muscle fibers work you can actually fail to spike your metabolism in a way that will cause what we like to call the after burn. In other words, your body won’t work for you.

So let’s summarize, less mobility → less range of motion → more pain → lack of muscle fibers working → less neurons firing → less working metabolism → LESS FAT LOSS!!! Let’s not forget cortisol. If you are in pain your body will release cortisol, which will make it a lot harder to burn fat. Now we also know that you can add more and more and more and more exercises to your weekly and daily life in hopes that you will burn fat and lose weight. But, if you have poor mobility (along with a poor diet, lots of stress, and minimal sleep) results will be neat impossible. Instead of adding more exercises focus on performing a few correctly and building that range of motion. Include all aspects of fitness into your life; mobility, flexibility, stability, along with proper sleep, eat and stress management and you will get results. If you don’t, then it takes going back and reevaluating each of these aspects and changing accordingly. Don’t forget watch Nick’s video on this topic!

Five Tips to Stay Healthy this Summer

By: Suzanne Doerries RD, LD, CPT

Attend the summer BBQs, but leave the extra weight behind.

Attend the summer BBQs, but leave the extra weight behind.

BBQs, pool parties, bonfires, vacations, and trips to the local ice cream parlor can become quite frequent during the summer. All of these activities can make it easy to overeat or choose foods that will not help us reach our goals on a more frequent basis.

Listen to your Hunger Satisfaction Scale. I can’t emphasize how important this is. If you are in tune with your body’s hunger scale, you will know if you are physically hungry or if you want to eat out of boredom, stress, social pressure, happiness, sadness, or anger. This is a scale from one to 10. If you rate yourself a one that means you are starving. A 10 means you are stuffed and never want to think about food again. You are physically uncomfortable due to the amount of food consumed. Three is physically hungry. Six is physically satisfied. The bottom line is: eat when you are physically hungry and stop when you are physically satisfied. If you wait to eat until you are starving unhealthy food choices and overeating become common. Eating when you are physically hungry instead of starving will allow you to be more in control of your food choices. It will also allow you to pay more attention to your body and stop when you are physically satisfied verses stuffed. Use this all the time, but especially when put in social situations surrounding food.

Wait to go back for seconds. It takes your body 15-20 minutes to catch up to what you just put in it. If you go back for seconds immediately you will probably overeat. Eating slowly can give your body some time to catch up to what you are putting in it.

Make a plate. It never fails, when you are at a BBQ there is an overwhelming amount of food. It can be easy to stand at the appetizer table and take down a bowl of buffalo dip and chips. Before you know it you are stuffed, but still eat dinner and dessert. To avoid this, make a plate keeping your hunger signals in mind. Try to make half your plate veggies and a quarter protein. Sit at a table to enjoy your plate. If you decided you it is going to be a rare occasion where you indulge in a sweet treat or salty snack make it part of that part and keep your hunger signals in mind.

Drink water. If you are going to have an alcoholic beverage or beverage with added sugar, drink one glass of water before going to get a refill. This will help to decrease your alcohol intake and/or calories coming from beverages. These are empty calories that are not nourishing your body in a positive manner.

Don’t skip your workouts. With the nice weather and enticing pools, summer can be an easy time to put the gym on the back burner. However, one missed week can easily lead to a second missed week and so on. Set your schedule up for success. If you know you are not going to work out after work, schedule your training sessions for the morning or lunch time. If you are on vacation and you will not be active or walking countless miles around a new city ask your trainer to write you a workout that you can do in your hotel.

Which of these five tips are you already doing? Which one will you add to your next summer event?

Level it Down!

By: Nick Lape ACSM, FMS

Don’t risk it, level it down!

We love it when people come to the studio ready to work and ready to put all their effort into their training session. We love the dedication and the desire to improve. However, when that effort and dedication is combined with a lack of body awareness, lack of knowledge of form, and/or fatigue it can turn it into a bad thing. This is where form begins to fail or was never there in the first place. The moment that bad form happens, if it can’t be fixed it right away, taking a step down and moving backwards to reteach yourself a movement or lock in good form could actually allow you to get better results. No matter what we read or what we see on TV leveling down or performing a regressed version of a movement is NEVER a bad thing.

Like I mentioned, when someone works as hard as they can in a workout, form can start to go to the wayside. When this happens, it really doesn’t matter who it is that is doing the work or attempting the movement, when the body starts to fail at a movement it is time for a change. This is where forgetting your pride and adding a little bit of knowledge can come in handy. Level it down!!! Take the time to do it right and you will be SOOO much better for it. Consistently doing exercises in poor form just to pump out another rep or to protect your pride can be disastrous to your body. However, if you level down at the appropriate time you can prevent injuries and get better results. Leveling down an exercise goes so much farther than just physical aspect.

One experiment I like to do with my clients is a quick one. I’ll give you 5 seconds to think about the worst thing that happened to you in the last 48 hours, GO!!! Ok, now think about the best thing that happened to you in the last 48 hours, 5 seconds, GO!!! I have found that people can recall a bad memory faster and in more detail in 5 seconds than they can a good one. I’m not going to get all scientific, but think about that. What do you think happens when you attempt an exercise in poor form? Your brain remembers it, and it can become that much more difficult to re learn the proper version. These ‘bad reps’ are learned when we have either not learned properly or we have become fatigued during the back half of a workout.

In the same sense, doing an exercise improperly can in fact mean the difference between a quality life and painful one or a lack of results or one filled with great results. Even some of the strongest people I know lessen the weight they lift when they know it doesn’t feel right. The difference between them and the person doing that push up that looks like it may actually be killing them is the fact that they know taking a step back at that moment will allow them to go farther in the end. We are all about pushing yourself and doing your best at each training session. To us that means working your hardest while keeping good form through the entire training session.