Resurrection Fitness

-Detox teas -Shakes -Not eating after 7pm -Drinking a protein shake approximately 52 seconds after working out... It's like stepping over a dollar to pick up a penny. Instead put more focus on building healthy habits that will really serve you in achieving long-term results.

What is the biggest key to success to transforming the body??? Well it's not a special diet... Or unique workout program... It's ACCOUNTABILITY AND CONSISTENCY!... Okay so that was technically two... But accountability and consistency are the two most important principles not just in fitness but in life! We're looking for 20 women who are ready to transform their bodies, lives, and fitness with our easy to follow, super simple New Year, New You 8-Week Challenge. Warning To those that are not open to us helping you stay accountable and consistent please keep scrolling. Still Here? Then let me explain the process: 8 weeks of workouts designed to build lean, toned muscle A personalized nutrition plan customized to get the best results for your body type and goals A personal coach for support, motivation, and encouragement to stay on track Point system progress tracking A chance to win CASH and prizes % GUARANTEE that we'll keep working with until you lose at least 15 lbs or 5% body fat ...Sounds amazing right?(the answer is yes) Then Click Below to grab a spot. https://resfit.net/new-year-new-you-8-week-challenge

Try this protein-packed smoothie and let us know what you think! . . . #smoothie # recipe #fitnessjourney #healthylifestyle #nutrition #macros #iifym #flexibledieting #weightloss #weightlossgoals #weightlifting #workout #exercise #fitspiration #fitfam #findyourstrong #workoutmotivation #fitnesslifestyle #personalgrowth #positiveenergy #positivemind #selfgrowth #transformation #transformationjourney #moms #momfitness

The first step towards getting somewhere is to decide you're not going to stay where you are.The first step towards getting somewhere is to decide you're not going to stay where you are.

Ok, so you have your goal for the New Year. Nowwhat do you have to do to make that goal happen? Do you have to create a phased plan with a spreadsheet? ... Buy a new pair of running shoes? Go shopping for a workout outfit? Stock up on supplements? All of those things are great but NONE of them will make your goals happen unless you do something else FIRST. You have to actually TAKE ACTION toward the goal itself. One big example: If you want to get in shape, you have to workout. Getting some new workout clothes is great, but they won’t get you into shape. A lot of us get hung up on the prep and the details when going after a goal . but sometimes never even end up getting started in the first place! Sure, buying a new workout outfit can be a lot of fun. But the problem comes into play when we spend more time on the things AROUND our goal instead of taking true action on the goal itself. The strange thing is, it can LOOK and even FEEL like you’re taking action but you really aren’t. We can fall into this cycle because we feel overwhelmed, worried we’re not going to do the right things, or if we aren’t 100% ready to make a commitment to ourselves. Do you know the quote, IMPERFECT ACTION is better than PERFECT INACTION? If you find yourself caught in the cycle of constantly preparing .... but not taking action, just DO ONE THING toward your goal. You’ll feel SO MUCH BETTER once you begin taking those actions. Which leads me to a question: What can you do to move yourself closer to your goal? Just one thing! Leave me a comment.

What’s the best time to workout? Answer in the comments. What’s the best time to workout? Answer in the comments.

You’ve probably seen at least one meme describing how scary, chaotic, or awful 2020 has been. And yes, it absolutely has been a year for the history books. ...That being said, among the many lessons of 2020, it has brought to the forefront two very important things: #1. What TRULY matters in our life. #2. That the basics and fundamentals are EVERYTHING. Our health and the people we care about became front and center this year. Pair that up with how we’re spending our time, what we’re CHOOSING to focus on, and our personal daily habits and it all adds up to determine the quality of our lives. Talk about clarity, right? What a powerful lesson to bring us into 2021! This leads me to some eye-opening questions I have for you (questions that I have been asking myself the past several weeks) How can you double-down on your basics to make 2021 the best year possible? What do you REALLY want and what steps can you take to make them happen? Is it improving your health finally losing those extra inches (for once and for all!) re-igniting that spark with your spouse? When you lean into your basics, it’s like giving yourself instant permission to live your best life. It’s incredibly liberating! What those basics look like will be different for each of us. For me, I’m personally focusing on: 1. Working out at least 3 times per week 2. Meal prepping at least once per week. At the very least I like to keep a protein ready to make better choices that much easier. 3. Reading 1 book a month - mental exercise is important too! Your basics might be different. What will YOUR priorities be? If you’re ready to start fresh and make 2021 an incredible year, I’m here to help you come up with a plan that fits YOU, YOUR LIFE, and YOUR GOALS. Let’s make 2021 a year for the record books (in a completely different way!). . . . #habits #choices #fitnessjourney #healthylifestyle #nutrition #macros #iifym #flexibledieting #weightloss #weightlossgoals #weightlifting #workout #exercise #fitspiration #fitfam #findyourstrong #workoutmotivation #fitnesslifestyle #personalgrowth #positiveenergy #positivemind #selfgrowth #transformation #transformationjourney

Absolutely love seeing progress like this!! 30 pounds gone forever in only 6 weeks!

Are you psyched for the new year and ready to make some changes? Here’s a little secret: You don’t have to wait! The choices you make today will determine where... you are on January 1. Instead of letting these weeks go by unproductively (or worse), wouldn’t you rather kick off 2021 with a few weeks of healthy living behind you? Commit today to make the right choices and take the healthy steps FOR TODAY ONLY. To eat well and exercise. To wake up tomorrow feeling better than you did today. Then do it again tomorrow and repeat - as we head into January. Those kinds of daily commitments are what will help you succeed all year.

It’s so much easier to stay on track than to get back on track. Drop a if you agree.It’s so much easier to stay on track than to get back on track. Drop a if you agree.

The holidays, work, and family have you feeling stressed? Way too busy to exercise, eat right, and otherwise take care of yourself? I hear it every year. And, f...rankly, I'm not buying it this time. The problem isn’t that you’re too busy. It’s not that you don’t have the time. The problem is your faulty mindset. It tells you the same lies all the time but wraps them in special packaging for the holidays. I have to take care of others, not myself. I’ll make better choices tomorrow, but tonight a glass of wine on the couch is just the ticket. I work hard, so I deserve to take it easy. I don’t know how to get started, and I’ve never been athletic or fit, so I can’t start now. Do any of those sound familiar? Aren’t you tired of them yet? When you reach your TURNING POINT, when you have an a-ha moment that inspires you to take the first step, that’s when you start to address that faulty mindset so you can start making positive changes. The mistake is waiting for it to show up from some external source. That does happen sometimes, but you might not like it. A doctor’s warning. A closet full of clothes that don’t fit like they used to. The dread of swimsuit season that's still months away. So, don’t look for something else to inspire you. Change your mindset and you’ll change your behaviors one step at a time.

Later is a lie we tell ourselves to feel better. Later is stated out of fear, never necessity. Later actually means never in regard to reaching fitness ...goals. It temporarily lets us off the hook without admitting we’re giving up our dreams. We can EASILY convince ourselves that timing, circumstances, and the demands of daily life are legitimate excuses. But they aren’t. Ever. Life is chaotic and busy. It seems like too much too often -- like you just can’t start or focus or grow in the right direction. Fear, uncertainty, and self-doubt weigh us down, so we turn again and again to later. Which becomes never. Enough! 1. Realize that you are NOT unique. Neither are your problems or circumstances or feelings. Millions and millions of other people have navigated what you’re going through. If they can do it, so can you. 2. You are personally responsible for where you are now and where you will be in 90 days and for the rest of your life. Stop saying later and seize the moment to take one little step toward doing what you need to do. Do it right now. And do it again tomorrow. And every day. Life is too short for later. Embrace the power of right freakin’ now.

We still have some HUGE Black Friday offers if you are interested in saving BIG on our best services and memberships! Here are the deals you can pick from: 2021 Year of Change!... Save 50%!!! off our Total Transformation Coaching Program (for in-person and distance coaching) Buy 3 months and get 3 months FREE for the first 10 people to RSVP Includes a FREE Healthy Living Supplement Stack from Driven Nutrition - $120 value Driven 2lb Protein (Whey or Vegan) His or Hers Full-Spectrum Multivitamin Berries & Greens Superfood Buy 6 months and get 6 months FREE for the first 10 people to RSVP Includes a FREE Healthy Living Supplement Stack from Driven Nutrition - $120 value Driven 2lb Protein (Whey or Vegan) His or Hers Full-Spectrum Multivitamin Berries & Greens Superfood PLUS a FREE 4 day/3 night vacation stay to select US locations over $500 value. 6 Week Jumpstart Program 40% off for the first 5 people 30% off for the next 10 people 20% off for all others RSVP by simply clicking "SEND MESSAGE" below with which deal you’d like! One of our team members will reach out to you in the coming days to finalize your savings! The clock is ticking and these limited slots WILL fill up so act fast! Thanks again for being an amazing part of our community!

But I’m doing everything right! I talk to a lot of people who swear they’re doing everything right, but can’t quite see any changes occurring on the scale o...r in the mirror. Here are a few things to consider if you find yourself struggling to lose weight. Tracking nutrition Whether you’re counting macros using an app like My Fitness Pal or using the hand portion method, it’s easy to underestimate what you ate for the day, so don’t wait until the end to try and remember. You can even try tracking what you'll eat at the start to help get you mentally ready for the day. BUT even if you are tracking everything you eat, food labels can be off by as much as 20%. So your macros could be on point but there’s still a pretty good margin for error. Don't get down on yourself. Adjust and move on. Your body adapts as you lose weight, so you need to adjust your targets accordingly. I’d say every few weeks is reasonable to give yourself an honest view if changes are occurring. Be NEAT by increasing the activity you do outside of normal exercise. Park towards the back of the lot when you go to the store, take the stairs instead of the elevator, take regular breaks from work to get up and walk around. Every little bit counts to keep your metabolism going. Of course, there’s a lot more that we can go into like sleep, hydration, and stress, but this should give you a good start.

As children, we are happy to take credit when things go our way and to deflect blame when they don’t. Yes, I did clean up my room but it’s my sister’s faul...t that it’s a mess again! But as we grow up, we learn to take responsibility for ourselves for our words and actions, good or bad, and the consequences they bring. It’s how we become, well, responsible adults. But it’s also how we free ourselves to achieve our full potential. That’s right. If you’re feeling held back and unhappy about something, maybe it’s because you’re reluctant to claim your role in it. This isn’t about blaming. Or pretending we have control over everything that happens. It’s about acknowledging that we’re responsible for what we do and for how we react to other people, things, and events. Which sounds more responsible and leads to a good day? I wanted to work out yesterday, but the gym was closed, A) so I drank some beers (or some glasses of wine) and now I have a hangover. B) so I did a 30 minute workout at home and went for a walk, instead. We can control ourselves. We can observe our reactions and try to improve them. We can stop pointing fingers at everyone else and stop playing the victim. Successful, happy people create their own destinies by accepting what they can’t change (other people, places, and things) and taking responsibility for what they can (their own words and actions). Once we not only acknowledge that but really embrace it well, then we’re on our way to breaking away from fear and happily pursuing our goals.

Breakfast is the most important meal of the day. Never eat after 7 p.m. Lifting weights makes women bulky.... All true? HA! All myths these persistent suckers have been around for ages. Let’s have a little fun and break ‘em down. 1. Where did this one come from about breakfast being so important? If your job is physically demanding (and be honest here) you’ll probably want to fuel up for the day, but for most, it’s more important to make smart food choices, pay attention to what you’re eating, and listen to your body than to choke down a big plate of chow with the sunrise. 2. There’s nothing magical about the clock striking 7. Some studies suggest eating a lot right before bed can contribute to weight gain. And the intermittent fasting trend calls for a period of abstinence from food, often starting after the evening meal. There’s different research to support every ideology, but at the end of the day, how late you eat doesn’t matter as long as you’re not in caloric excess. 3. Lifting weights makes women bulky is just crazy talk. If you’ve ever tried to gain muscle mass, then you know it takes a lot of time and effort, plus a great deal of protein, to get bulky. Weightlifting helps everyone stay toned and strong, which is good for metabolism, weight control, posture, and the ongoing ability to carry out daily functions. 4. If you want to lose weight, then you have to do all cardio, all the time. That’s just plain wrong. In fact, resistance training and High-Intensity Interval Training are often more helpful to getting rid of fat and staying strong. 5. If you want to lose weight, then you have to starve yourself. Nope. You need a caloric deficit, which just means that you’re burning more calories than you’re consuming which just means you should exercise and eat right. Deprivation diets are frustrating, unrealistic, and ineffective for long-term healthy weight management. Here are few more ridiculous myths. We need detox drinks and diets to clear our systems. Only crunches give you abs. Vegan diets are low-calorie. I could go on, but you get the point. Don’t believe everything you hear or read. When it comes to sustainable healthy habits, keep it simple and remember that if it sounds too good to be true then it probably is!

The truth about why diets don’t work is because they’re unsustainable. If you’re required to cut out an entire food group, restrict calories, drink magic potion...s, or live off of soup, there’s a 100% chance you won’t last long. The real problem with dieting is that an ALL or NONE approach isn’t a long-term approach. When foods are allowed or not allowed and good or bad, you’re following an all or none plan. With few exceptions, those plans fail. Every. Single. Time. Becausereal life. (work, kids, work, sleep, kids, work, kids, sleep(?)...) So, the next time you think about that new plan you’re going to start on Monday, just remember that if you won’t be eating that way 2 years from now, save yourself the frustration and torture! Sustainability is where the magic happens.

Are you a believer in the power of visualization? I am! And I’m in some pretty illustrious company.... None other than The Greatest himself, Muhammad Ali, said, If my mind can conceive it and my heart can believe it then I can achieve it. Most of us have more humble goals than he did, right? So that idea of forming a picture in your mind, of seeing yourself achieving a goal well, it can be super-effective. And it’s not just new-age mumbo-jumbo. There’s actual scientific research that shows it can help us reach financial aims, lower stress, and find help in relationships. Studies have found brain activity from thinking about some activities resembles what happens when people actually do those activities. So, it’s not just a matter of clicking your heels together, closing your eyes and saying I want that three times. We still have to work for what we want. But when the thoughts we tell ourselves align with our actions, then we’re truly super-charged. Performers and athletes know this trick. They Imagine a situation as fully as possible in advance, using all their senses. What will it feel like when they step onto the court, for example? What will the floor look like, the air smell like? Is the crowd cheering or a band playing? Some people find that writing it down helps, too. These kinds of visualizations will begin to affect your behavior if they’re rich enough. The mind-body connection is mysterious and powerful. Start putting it to work! If you need some help seeing your fitness goals and bringing them alive, let me know.

We’ve always been told that success is about having a goal and reaching it. But here’s the deal about goals. It’s good to have them. And it’s good to pursue the...m. But merely reaching the goals isn’t really the point. It’s the steps we take along the way that matter in the long term. We’ve gotta enjoy those parts of the process in order to make lasting change. Let’s say you want to lose 20 pounds for your family vacation to get that perfect picture on the beach. Well, you can starve yourself and do ridiculous amounts of cardio. You might even cut out carbs and alcohol to lose every inch you can. Sure, you’ll probably shed the weight, but what happens after the photos are taken? Your diet gets a little relaxed and you probably skip your workouts because you want to reward yourself for all the hard work you put in leading up to the trip. After all, life is meant to be enjoyed! But the break continues when you get home, life picks back up, and suddenly you're just too busy and tired to get back into a good routine. What if, instead, you set the same goal but decided to follow a reasonable plan that would encourage happy, healthy exercise and eating habits? And what if you lost, say, 18 pounds by the trip? Could you be happy with that? Of course! In fact, you would have enjoyed your daily life more, including the establishment of those good habits. And you could enjoy that margarita and still be on your way to losing those remaining 2 pounds, if you wanted. Because, most importantly, you’d love your new habits and feel encouraged to continue them. Change is good! Embrace the process in a truly positive way. If you need some help with this, let me know. Use the link below and let's talk! https://resurrectionfitness.uplaunch.com/client_bookin/6120

Stop doing this NOW! I’ve seen a lot of people succeed and a lot of people fail when it comes to their health. One of the top reasons I see people fail to even ...start is that it’s too expensive. Whether they’re talking about healthy foods or my coaching services, it seems people put a serious price tag on their health. And I gotta talk about that today. If you’ve ever said it’s too expensive when it comes to improving your health, this is for you Walking is free. Healthy food is often cheaper that fast food especially if you’re incorporating things like chicken, green vegetables, and even frozen produce. And coaching services like what I do? Of course, they’re pricier than a Planet Fitness membership or P90X. But people work with me when they want to get real results, to change their lives. And those who are going to be successful both long and short term, know that their own health is the best investment they can make. Because if you’re not healthy you can’t enjoy anything else that money can buy either. So, what’s your health worth to you? What’s being vibrant and active vs couch/bedridden worth when you’re old? What’s it worth to be fully present and energized for your kids? What’s it worth to feel confident each day of your life? Can you put a price on living a life where you’re medication and ailment free? No matter your age, you need to consider these things NOW. There’s nothing more important to invest in. And sadly, most people don’t realize until there’s a problem that they wish they’d done something about years ago. So, I want to encourage you to be PROACTIVE instead of REACTIVE when it comes to your health. Never, ever price shop the most important thing you’ve got.

You might have heard that stress kills. Did you know it can also make you fat? True fact.... When we’re stressed, our bodies release the hormone cortisol. It’s part of the fight or flight reaction that served a super-important function in caveman times when our ancestors encountered, say, a saber-tooth tiger or even a two-year-old toddler (some things just never change). But it can be deadly in our modern world, leading to sugar cravings and overeating which cause us to be overweight and want more sugar. Which causes more stress. Vicious circle, indeed. Stress also causes a lot of people to indulge in comfort foods, which tend to be high-fat, high-sodium, and high-sugar. How many times have you come home from a hard day and cracked open a bag of potato chips or polished off a bottle of wine? It happens. So, learn to manage your stress by exercising, improving sleep, drinking less alcohol (I repeat less, not eliminate), and eating a healthy diet. Maybe even try some yoga. When you feel your body tensing up, notice it, and deliberately calm down with three deep breaths. Smile, even a fake one, becasue it actually does lead our brains to mean it. Well, there's no way it can make you more stressed so you might as well give it a try! If you’ve been doing all the right things and your body isn’t changing, you know where you should be looking into your ability to manage stress. Leave a comment and let me know how you handle stress.

When I ask people what they think are their biggest challenges to reaching their fitness goals, too often I hear... My spouse. No matter how many times I hear ...it, I’m always in disbelief that someone who is supposed to be their biggest supporter is usually the first one to plant the seeds of doubt. Here we go again. Remember last time? Honey, are you sure you can do this? If you know someone that’s embarking on this journey to make themselves better, please try and put your own self-doubt aside for a minute and be there to support them every step of the way.

We are doing something HUGE!!! 6-Week Online Challenge starts October 12th Best Transformation ... Winner: $1,000 cash prize plus 5-night stay in Cancun! (You get 24 months to use it) 3 Runner-ups: 3-night stay in select US locations Rules are simple: 1. You send us your before pics and some measurements. 2. You workout, follow our custom nutrition plan (based on your measurements), and get results! 3. Weekly check-ins to hold you accountable. 4. Submit your After pics All done through our app so you have us at your fingertips when you need us! Price: $99 (this is an online program so if you want to train with us in our studio for the challenge, send us an email at [email protected] to get started.) Sign-up Here -> https://joinresfit.net/fit-for-fall-2020 Let us know if you have questions!

Sweat is just body fat crying. Who here has heard this one before? It cracks me up every time I talk with someone that has this twisted fantasy that the more ...sweat and pain you feel, the better the workout. It’s kind of like the whole not all rectangles are squares thing. More sweat doesn't always mean a better workout. Exercise isn't meant to be some tortuous experience (unless you’re into that sort of thing). For most people, the novelty of getting their butt kicked day in and day out wears off pretty quick so if you find yourself constantly dreading the next workout, you’re probably doing it wrong. Don’t stop working hard, just do it smarter.

If you’ve ever had a dog then you know what I’m about to say is true. What if you looked at yourself the way your dog looks at you? What if you spoke their thou...ghts about you to yourself? What if you showed yourself as much love as they show you? Dogs see right through to your soul. They don’t come with judgement, they don’t neglect you, and even if they could talk, they’d express nothing but love. So, why can’t we see so much worthiness in ourselves? Why can’t we accept ourselves for who we are? This is one of the most common things I see from clients Years of defeat from personal neglect, bad-mouthing themselves, and a deep-rooted belief that they’ll never be good enough. And it absolutely breaks my heart. So the next time you go into shame, guilt, or self-judgement, I want you to remember thisit’ll turn your thoughts around.

I need to get my ducks in a row. The phrase that kills dreams, but can’t be further from the truth Because you’re always ready before you think that you are.... The phrase that simply buys time, and will keep you stuck indefinitely. You will NEVER have your ducks in a row. It’s just another way of saying when the timing is perfect, which we also know isn’t a real thing. The next time you or someone you know utters this phrase, recognize it, and call it out! Own the truth the truth that the only solution is action.

We all have deep hopes and dreams that, for one reason or another, go unreached. Often, it’s for the sake of kids, your home, or your career. But I’m a big beli...ever in AND. You can be there for your family AND have a successful career. You can be healthy AND have a social life. Most people think they have to choose, and it’s simply not true. One of the first steps in bringing a vision to life is to speak it. We hold back on verbalizing our dreams for fear of judgement, of failing to reach them. So, I want to bring you that first step today so that you can begin to speak your biggest unfulfilled dreams into existence. And I’m going to lead the way and get this started. The big dream I have is to hop in an RV with the family and travel the countryside. Oceans, mountains, forests...I want to see it all with the people I love most. What’s your dream?

It can be hard to know how to show up. Should you look perfect? Should you speak flawlessly?... Should you show how you’ve got your whole life together? NONE of that really mattersno one does. It can be especially de-motivating when you’re constantly comparing yourself to someone else’s highlight reel. Almost to the point that makes you want to give up because you’ll never be good enough. I specialize in helping people change their bodies and get healthier, but not for the sake of keeping up with the Jones’s It’s so they can live their best, healthiest lives for themselves and their families. That’s what matters to me and it’s why I do what I do. And when you take care of yourself, you have more confidence to live your own life. So what have you been holding back? What have you been afraid to share with others?

CAUTION: Reading this post may cause abnormal muscle growth, a slight temper, and unnecessary hulk smashing - unless it’s your kids, they probably deserve it

There is incredible power in your daily habits. Your habits quite literally mold your body, your health, and your accomplishments in life. It goes against our i...nstincts and the way that we’re wired, which is why so many of us fail to make healthy, new habits truly stick and become part of our ongoing routine and ultimately fail to feel good most of the time. It’s more natural for us to take on the role of a critic with ourselves than that of a cheerleader. We compare ourselves to others and focus on our flaws rather than pausing to celebrate our wins by really feeling good. This works against us because it is proven emotions create habits and that the positive emotion of FEELING GOOD is the BEST WAY to get a new habit to stick! If you’re anything like me then the idea of celebrating tiny little wins is a bit uncomfortable. You may think - I’ll feel good about myself when I do something substantial. However, by training yourself to truly FEEL GOOD about each and every step that you take in the right direction, you’re more likely to keep on making progress. All those times that you were moping around feeling bad only made it more difficult to make positive progress toward your goals. Once you capture the power of feeling good, you’ll train yourself to enjoy and celebrate all of the healthy new behaviors that will ultimately lead you to your goal. When you wake up and make your bed, pause and FEEL GOOD ABOUT IT! Really, actually, FEEL GOOD. It may take some practice, but with time you’ll look forward to feeling good after practicing each healthy new behavior.

I talk to busy people and parents all the time that struggle deeply with creating balance in their lives. They struggle desperately with guilt. Guilt of never d...oing enough. Guilt of not enough time with kids or their spouse. Guilt of not having a clean enough house. Guilt of not being fit and healthy. Guilt of not being enough. Can you relate? So much of the guilt often stems from doing what it takes to take care of yourself. We should ourselves so much that we have intense levels of shame. But the least selfish and most giving thing you can ever do is prioritize taking care of you. Because you taking care of yourself does not mean you’re neglecting anyone else. Have you experienced this struggle? Have you overcome it or does it still linger anytime you think of taking that time to take care of you? Would love for you to reply and let me know! If you KNOW the time for you to let go of guilt and take care of yourself has come, lets set up a time to talk.

Let’s face it. Half the time life is awesome and the other half can be kind of terrible. There are two sides to everything life/death, happiness/sadness, joy/...pain That list could go on forever. And as humans, we experience all of those things throughout our lives. But you can begin to take back a little bit of control when it comes to the not-so-fun side of life. Of course, tragic events breed sadness when we lose someone close to us, we can’t help but grieve. That’s not really what I’m talking about here. What I’m talking about is the suffering we CAUSE ourselves when things don’t go our way we lose a job, fight with a friend, gain weight The reason we suffer far more than we need to in these types of circumstances is because we live with the expectation that things should always be good. We carry on just fine until something doesn’t go our way, then we stay awake at night, feel frustration, anger, resentment Instead of saying to ourselves, this is just that other side of life, my friend. Things are going to be awesome and they’re going to suck. There’s no way around that. In a way, you need to expect the unexpected. You need to find a way to let yourself grieve, but more importantly find the strength to move forward. Expectation leads to disappointment and suffering far more than the events themselves. Curious to hear your thoughts on this one.

Have you ever noticed how some goals make you feel like you’re at the mercy of outside forces (like the scale or how your clothes fit) while other goals put ...you firmly in the driver’s seat? I don’t know about you, but I like to be in charge of my goals and whether or not I achieve them. It looks like this: You can’t directly CONTROL the end result. For example, you can’t actually control losing 20 pounds ... even if you wanted to. But what you CAN control is the actions you need to take to make it happen - like adjusting your nutrition and changing your workouts (among other things). Creating ACTION-based goals are not only great for your confidence and building momentum, but they will also give you super clear benchmarks for success! Basically, if you just DO what you set out to do, you win. As a side effect, they also help you reach any aesthetic goals you might have for yourself. (Like losing that 20 pounds or fitting into those goal jeans!) You can set ACTION-based goals based on: Eating balanced, healthy, portion-controlled meals for 80% of your meals Getting in x # of quality, programmed workouts a week Sleeping 7-8 hours a night Drinking 8-10 glasses of water a day This works and builds confidence because you have control over your ACTIONS and can see (and feel) a direct result from what you do. The more you take intentional action, the better you feel! Take a look at one of the goals you have set for yourself. Can you turn that into a tangible action-based goal to help you get there? Write it down and get it in your calendar. And if you’re up for taking it to the next level and want some accountability- comment below and let me know ONE action-based goal you’re committing to this week!

There’s this idea that everything happens for a reason, but I’m big on CHOICE. That everything within your control is a choice. I don’t believe that everythin...g happens for a reason but rather that we choose the reason. Hear me out Human brains are incredibly intelligent things. We are the only creatures alive that are able to find meaning in things. We have the ability to think outside the box, so to speak. And as I see itthings happen and we make a reason for them. Whether it’s a reason that makes us feel better about a situation, a reason that allows us to cope and grow from a situation, or a reason that allows us to perpetuate negative emotion, we get to choose it. Whether we’re looking at tragic events like pandemics, illness, or divorce, or positive events like winning the lottery or losing lots of weight. Something happens. That something is inherently neutral, and from it, we create meaning. I want you to be aware of your ability to choose meaning the next time something big occurs in your life, for better or for worse. Or, if there’s something in your life right now that perhaps you’re really struggling with, ask yourself what meaning am I giving this? This is a phenomenal way to harness your own power. Give it a try, and let me know how it goes.

At first glance, the death, devastation, and destruction in so much of the world seems like (and is) absolute tragedy. No one wanted this. We would wish it away... if we could. But we can’t. So we must choose to seek the good in it. Whether it’s more time with your family, more focus on a healthy routine, rethinking what you want for your future Whatever the case may be, there are amazing things that are coming from this whole experience that not one of us ever saw coming. For me, it’s been taking daily walks with my family. A chance to just unplug and be in the moment with Dana, Noah, and Blakely. Something I've never have time to do before. And for that, I’m incredibly grateful. Finding gratitude in everything, even the ugly things, keeps us sane and moving forward. It’s a choice we get to make. What are some things you're grateful for?

Whether you want to change the health of your body, the appearance of your body, or anything else about it, there’s one main thing that’s required It’s not rig...id dieting. It’s not workouts that leave you panting for air. It’s not any crazy supplements or pills. It’s the thing that most people struggle with when it comes to reaching ANY goal not just body-related ones. It’s this thing called CONSISTENCY. That’s right practicing the same behaviors and habits over and over again lead to results for better or for worse. If you consistently eat well all week only to binge on the weekends, you won’t ever see change. If you consistently eat poorly and fail to exercise, you’ll be overweight, unhealthy, and miserable with how you look. If you consistently eat well, move your body, and indulge moderately, your body and health will start to change for the better. Diets don’t work because they’re nearly impossible to stay consistent with just like hardcore killer workout plans. You’ve gotta be willing to find a plan for you that you can remain consistent with that’s the path to results. Based on your past experiences, does this make sense?

Who doesn’t LOVE a cool sweet treat on a HOT summer day!? We do! But I don’t have to be the one to tell you that many of them are loaded with calories and sugar.... And the truth is that you can make your own frozen treats quickly, easily, and in a way that’s exponentially more healthy. Which is why we decided to share 3 of my FAVORITE easy-to-make popsicle recipes for any pallet! Just drop your name and email below, and we’ll shoot it over to your inbox. Take a look, then let us know which one you want to make first! Get your recipes HERE ----> https://loom.ly/upoPJhM

MYTH OR FACT You can train your metabolism to burn MORE fuel every day. .... . . FACT! While it’s true that your genetics play a role in how fast your body burns calories and that your metabolism naturally slows as you age there are absolutely things you can do to help keep it firing. Increasing lean muscle mass is one of the most powerful ways to naturally burn more fuel every day! Muscle is metabolically active, which means that people with lean, muscular bodies need more energy to function than people with a higher % of body fat. Takeaway: Add some resistance training to your routine! Most major health organizations recommend at least two full-body sessions a week to get results. How many days a week do YOU do resistance training? #teamresfit #fitnessjourney #metabolism #igniteyourfire #healthylifestyle #nutrition #macros #iifym #flexibledieting #muscles #weightlossgoals #fitnessaddict #weightlifting #workout #exercise #fitspiration

So many people think that starting or being good on a weight loss journey involves giving up dining out. And that is simply NOT true! Sure, you can control what’s in your food way more at home, but it doesn’t mean that going out even a few times a week is off the table.... Here are 10 principles that you can easily follow that will continue to support your health and fitness goals: 1. Decide before you go looking at the menu ahead of time and making a healthy choice can be a game changer. That way, you don’t even have to open the menu and face temptation. 2. Whatever protein you order, make sure it’s grilled, baked, or broiled. 3. If you’re having an appetizer, choose a salad with vinegar-based dressing. 4. Order all sauces and dressings on the side. 5. Indulge in one thing only either a glass of wine or a few bites of a dessert or bread. 6. Ask for vegetables to come steamed. 7. Drink a good amount of water before arriving to the restaurant and when you sit down to curb hunger. 8. Ask for extras like bread, chips, etc. not be brought to the table. 9. Don’t feel guilty asking for substitutions. 10. Don’t feel pressure to eat all of your food it’s ok to have leftovers! Hope that these guidelines help you enjoy that part of life while still staying on track with your health and fitness! #teamresfit #eatingout #fitnessjourney #healthylifestyle #nutrition #macros #iifym #flexibledieting #muscles #weightlossgoals #fitnessaddict #fitspiration

Do you feel like you’re doing everything right but still aren’t getting the results you want!? Here’s one overlooked area to consider. How N.E.A.T. are you?! Stick with us here in all honesty, how much are you moving during the day? (Not including your workouts.) ... The National Academy of Sports Medicine calls this the low-hanging fruit of keeping your metabolism fired up. All you have to do is find simple ways to sneak activity into your day: Stand instead of sit. Get up every 30-60 minutes to stretch or take a brief walk (even if it’s just to the printer or water fountain!). Find ways to add activity to your evenings could be as easy as 15 extra mins of chores! Turn on some music to make them more fun. Have a mini dance party! These sound really simple, but the fact is, when all else fails it’s super helpful to go back to the basics! Non-exercise-activity thermogenesis (NEAT) is one of your body’s MAJOR calorie burners. Staying active as much as possible during the day will go a long way towards accelerating your results. TAKEAWAY: If you realize you’re not as active as you once were, get up and get moving! :) Have room for improvement? Feel like you get enough? Let us know below! #teamresfit #neat #movement #fitnessjourney #healthylifestyle #nutrition #macros #iifym #flexibledieting #muscles #weightlossgoals #fitnessaddict #weightlifting #workout #exercise #fitspiration

Hurt people Hurt people. Let's explain You know that time you were trying to drop some weight and your family members couldn’t stop trying tempt to you or making comments about your new healthy habits?... What about the time you had a huge accomplishment in your life only to have your close friend diminish it? You see, the faulty mindset that so many people have is that if someone is doing well, it means you aren’t. And that’s just not true. Your best friend can have wild success, but it doesn’t mean you’re failing. That’s just how we interpret things. And so often you’ll find that the person or people on the seemingly losing side of a situation lash out. Because when people are hurting or feeling less than, it’s common to want to bring down or hurt others. So, the next time someone in your life isn’t supportive of you taking positive action toward goals, remember, it’s a reflection of how they’re feeling about themselves and it has nothing to do with you. Understand what’s going on, empathize with them, and keep doing you. Share if you’ve ever had an experience like this and if you now better understand it.

Wouldn’t it be nice if anytime you wanted to make a change in your life, life just rolled out the red carpet and set up everything perfectly so that it was all just easy? The kids behaved perfectly and could occupy themselves so you could do your thing. Your work hours accommodated your achievement schedule.... You had the full support of everyone in your life. You slept perfectly for 8.0 hours each night and woke up refreshed and energized every morning. When we say it’s just not the right time right now, it means we’re just believing our own excuses and lies to let ourselves off the hook. Because a more convenient time on the red carpet of life doesn’t and never will exist. Hey...we wish that it did! But it doesn’t. So, the next time you find the timing excuse for not pursuing something in your life, whether it’s your health and fitness, starting a business, or any other big adventure, remember this.

MYTH OR FACT Eating at night is a bad idea because it slows down your metabolism. . ... . . MYTH! There’s actually very little evidence to support the idea that eating after 8 o’clock at night makes you gain weight. That being said, if you snack mindlessly at night while watching TV, it’s easy to overdo it! Plus, eating a heavy meal before bed can make it harder to get a good night’s sleep. Takeaway: If you have to eat at night, don’t worry about it’s impact on your metabolism! Just make sure that WHAT you’re eating is aligned with your goals. What time do you eat your final meal of the day?

We’ve all been there. An alarm clock ringing too early. Complete physical and mental exhaustion after a long day.... That moment when you simply can’t bear the thought of getting your workout in. Those are the moments that we typically cave. When we give ourselves permission to say tomorrow. And the cycle repeats. To make it even worse, it’s also usually the scenario that involves making quick, convenient, and often less than healthy food choices. This cycle causes consistent weight gain, poor health, and months or years of shame and frustration. It leads us down a road that can be incredibly hard for people to return from. What will make all the difference when you have that experience of just NOT wanting to It’s doing it anyway. Because hitting snooze and sleeping in or driving to the gym vs home after work is all a choice. The key to serious success in most areas of life is feeling resistance and pushing through it anyway. Because pretty much everything that’s going to give you life-changing results is hard work. If it was supposed to be easy, everyone would be healthy, strong, fit, successful, in the perfect marriage, etc. So, the next time that resistance pops up for you, OWN your choice, feel the resistance, and do it anyway.

How’s your metabolism doing? That’s why I put together this FREE 5-Day Metabolism Jumpstart Within just a few days, you’ll not only learn how to fire up your metabolism to boost calorie burn and accelerate your results ... but you’ll likely FEEL a lot better, have more energy, and get better sleep. In the FREE 5-Day Challenge, you’ll get: Daily coaching to show you exactly HOW to fire up your metabolism Daily action items and worksheets to help keep you on-track Accountability & Support Access to our private FB group to connect and share your successes By day 5, you’ll start to see and feel REAL RESULTS! REGISTER HERE: https://loom.ly/9W71m5I Not only will you get a free 5-Day Challenge Manual, showing you exactly how to boost your metabolism (complete with workouts and recipes!) but also worksheets, coaching AND a Facebook support group to help you get the best results possible! Come join us! It’s FREE! It all kicks off July 27th, and you definitely don’t want to miss it! ---> https://loom.ly/9W71m5I <---

People want to make changes and get healthy all of the time. They lose weight only to regain it. They fail to start Monday after Monday.... They end up sick because they said tomorrow too many times. Whether it’s giving into cravings/temptation, being too mentally exhausted by the end of the day to exercise, or you really struggle with things like food addictions or emotional eating, there are plenty of reasons people struggle with getting healthy. At the end of the day, you have to remember this: IT’S NOT ABOUT YOU. Well, of course, it’s your health, so in part, it is. But who else does your health affect? Your spouse, kids, or grandkids? Your co-workers? Your friends? Your health affects everyone in your life. What are the consequences those people in your life would face if something happened to yousomething that was preventable by focusing on improving health? Motivation is such a fleeting thing. Often, it’s something you have to create for yourself. If you’re struggling to make the choices you know are critical for your health, think of the people you’re making them for.

I’ll never be happy with my body again. Many of us have stories full of struggle, self-loathing, frustration, and disappointment You put on weight and live in denial about it for a while.... Unwilling to accept the reality and unwilling to commit to changing behaviors. Months go by then it turns into a few years. Where does the time go? How does it get so out of control? And most frustratingly, why hadn’t you taken action sooner!? Have you ever been there? This is the experience majority of people have before taking their first step. We are motivated by PAIN to change, and it’s in the moment that remaining the same feels more painful than changing that we’re actually able to commit. The results that come aren’t just physical getting back into old clothes, etc. They are so much bigger than that A newfound confidence. Being proud of what you've accomplished. A closer connection to your significant other. A better social life. This is what happens when you commit to getting healthier. It’s not just about the torture of giving up the things you love. It’s about everything that you’ll gain.

2020 has, without a doubt, been a very strange year. You might agree. More than ever before, humans are sharing a common experience everywhere all over the world.... Our lives have been changed forever. There’s fear and uncertainty. We are ALL affected. It’s impossible not to be. For some people, this has caused a divide. For others, it’s brought people closer together. Without expectation or judgement, we're with you in this whole strange experience. It does no good to be angry, resist, or judge others. Coming together in times of crisis, showing more love and supportthat’s what the world needs and is our path forward. More understanding. More compassion. More empathy. Let's get through this together.

Workout #5: 20 min Quickie! Warm-Up (5-10 min) Timed (10 minutes) As many cycles through as possible... 8 squat jumps 8 push-ups 15 bicycle crunches Rest 1-3 minutes Timed (10 minutes) As many cycles through as possible 8 lateral lunges (4/side) 8 dips (on a bench) 16 mountain climbers (16/side) Cool Down & Stretch (5-10 min) Download Here: https://loom.ly/DgDIsSo

Workout #4: Legs (30 min workout) Warm-Up (5-10 min) Strength Circuit: 3 sets. Allow 1-2 minutes rest between sets. ... 30 sec Lateral Lunges Left (stationary or stepping) 30 sec Lateral Lunges Right (stationary or stepping) 30 sec 1-Leg Reaches (Left) 30 sec 1-Leg Reaches (Right) 30 sec Suicide Push-Ups 30 sec Bench Crunches 30 sec Plank 1-2 min rest Tabata #1: (20 seconds work/10 sec recovery for 4 minutes). Example: 20 sec high knees, 10 sec rest, 20 sec flutter kicks, 10 sec rest, REPEAT until you reach 4 minutes total. Exercises: High Knees vs. Big Flutter Kicks 1-3 min rest Tabata #2: (20 seconds work/10 sec recovery for 4 minutes) Exercises: V-Jumps vs. Tuck Jumps 1-3 min rest Core: 2 sets. Allow 30-60 sec rest between sets. 60 sec Jackknives (switch legs after 30 seconds) 60 sec Plank 30 sec Quadruped (alternating) 30 sec Opposite Arm- Opposite Leg Cool Down & Stretch (5-10 min) Download Here: https://loom.ly/NC8wlQc

Tabata Time (30-35 min workout) Tabata Time! (Reminder: 20 seconds on, 10 seconds recovery for 8 sets/4 minutes) Alternate between the following exercises throughout the Tabata section. You will need a stopwatch for this one! Allow a 1-2 minute rest period between EACH Tabata! ... Warm-Up (5-10 min) Tabata #1: 20 sec 3 Lunges (alternate each work period between right and left side) 10 sec Recovery Tabata #2: 20 sec Suicide Tap-Downs 10 sec Recovery Tabata #3: 20 sec Push-Ups 10 sec Recovery Tabata #4: 20 sec Squat Jumps 10 sec Recovery Tabata #5: 20 sec Knees-to-Elbows 10 sec Recovery Tabata #6: 20 Spiderman Plank 10 sec Recovery Cool Down & Stretch (5-10 minutes) Download Here: https://loom.ly/SLidVlc

Total Body Challenge (20-30 minutes total) Warm-Up (5-10 minutes) Complete this circuit in the best time possible with perfect form. (modify where necessary)... Mile Run* 50 Push-Ups Mile Run 50 Squats Mile Run 50 Burpees Mile Run 50 Bicycle Crunches *Substitute for running in place or jumping jacks Cool Down & Stretch (5-10 minutes) Download Here: https://loom.ly/pK9tzNs

Dear Community Members, We wanted to communicate our action-plan with the continuing developments of COVID- 19. We continue to take extra steps to increase our cleanliness of the facility. We have increased our sanitizer and wipe stations and we have drastically increased our cleaning frequency.... Until further recommendation from health agencies, it’s business as usual. We are not panicked, but we are prepared. There are many benefits of being a part of the Resurrection Fitness Family, but especially right now, more than ever before, it's important to keep your exercise routine up, and if you haven't been on one, it's a good time to start. Exercise is one of the best things you can do to keep your immune system strong. In addition to exercise, we recommend good sleep habits, stress reduction, and healthy eating habits. Finally, it's important to note that our personal training fitness model, with a smaller coach to client ratio, is probably the best fitness environment you want to be in for your exercise. As we continue to monitor the rapidly changing events, we have a three-phase action plan: Phase 1: This is where we're currently at. We are increasing cleaning as mentioned above, taking extra precautions, and asking those that have any symptoms to stay home. Phase 2: Beginning Today, we will be posting workouts you can do at home with little to no equipment, should you not feel comfortable going to the gym that day. These will be available on our social media channels, as we strongly feel exercise is one of the best activities people can do right now. Phase 3: Should things escalate, and there becomes a large number of people who can't come into our facility to train, we’re preparing a complete virtual fitness coaching experience that includes three essential parts. First, there will be live workouts offered multiple times per day with our coaches that you can view from your mobile device, tablet or computer. These routines will be easy to follow and scaled to any fitness ability. Second, we will put more emphasis on nutrition coaching. Now is the time to focus on nutrition and building healthy eating habits. Third, we will be hosting weekly virtual accountability check-ins via video conference, which allows us to check-in with you, troubleshoot anything you're navigating, do some education around different things like nutrition and stress management. These calls will also allow us to help hold you accountable to the home workouts and nutrition plans. This phase will be free to ResFit Members, and we’re happy to open it to the community. Simply send us an e-mail [email protected] if you’re interested. We will get through this together. Now more than ever before, it is important to be kind to each other and to support each other. Today, and every day, we will aim to be 1% Better. Team ResFit

Total Body Blaster (30 minutes total) Warm-Up (5-10 minutes) Timed: (10 minutes) As many cycles through as possible... 10 push-ups 10 full sit-ups 10 regular burpees 1-3 minutes rest Timed: (10 minutes) As many cycles through as possible 10 body weight squats 10 reverse lunges (5 on each side) 20 mountain climbers 1-3 minutes rest Core: 2 sets 45 sec alternating quadruped 30 sec jackknife (left side) 30 sec jackknife (right side) 30 sec of Reverse Crunches 30 sec of oblique Crunches (left) 30 sec of oblique crunches (right) Cool Down & Stretch (5-10 minutes) Download Here: https://loom.ly/pFDH5WM

When you aren’t where you want to be in any area of life whether it’s your body and healthy, your relationships, or even you financial/work life, it’s for one reason Your VALUES are misaligned with your ACTIONS. Let’s say you want to lose weight. Weight loss becomes your value.... But you keep hitting the drive thru before work when you’re rushed. You keep saying on Monday you’ll get your workouts going. You got that Frappuccino just one more time for your afternoon pick-me-up. Those are all simply examples of your actionsthat are clearly misaligned with the value of losing weight. Examples of aligned actions would be: Fasting in the morning or preparing a protein shake at home. Going to the gym TODAY. Having a hot tea instead of the Frappuccino. It’s truly each and every choice you make daily that get you where you are right now OR where you want to be. It’s in each decision that your future is being created. Woah. That’s big and it’s the absolute truth. So, what’s your VALUE? And can you see misalignment or alignment of your daily actions to that value? Next time you find yourself in a moment of choiceremember that’s when you’re creating your future.

It’s no secret that the New Year brings on new inspiration and desire for health. One of the reasons people fall off the wagon is because of the all or none mindset. Thinking it has to be all health or nothing at all is a guarantee for failure.... One of the top reasons people struggle with sticking to healthy habits is because of the intensity of our cravings. So, today we share 5 ways to navigate cravings so that they don’t get the best of you long term: 1. Create space in your plan for the foods you love whether it’s cookies, pizza, ice cream whatever! Plan to eat that stuff in a reasonable serving size a few times a week. Not depriving yourself is actually the key to staying on track. 2. Pull out your portions let’s say you love potato chips. Don’t bring the bag with you to the couch. I don’t have to tell you how easy it is to make a bag of chips disappear! Instead, take 1 portion and leave the rest in the cabinet. 3. Don’t bring your trigger foods into your home at all. If it’s not available as cravings arise, I PROMISE you those intense cravings will pass and you’ll get past them with ease because you couldn’t just run to the fridge and appease them. 4. Experience eating. I know this sounds weird but so many of us eat in distraction whether it’s in front of the TV or while driving. You can eat hundreds of calories without paying attention or even enjoying any of it. Sitting down and paying attention to your foods and enjoying every bite is a great way to indulge and actually appreciate it! 5. Make sure it’s worth it. When you indulge a few times a week, be sure it’s not mindless and that it’s something you REALLY want. Hope this helps!

Think back to where you were in January of 2010. What were you doing with your life? How did you look and feel?... Chances are that some parts of the 2020 experience for you feel like yesterday, while other parts feel like a distant memory. You seethe entering of a new decade is a big deal. It’s not as easy to shrug off as the start of a simply a new year. Because you can see how much life changes in a decade a lot more clearly. And for those who’ve neglected their health and fitness long-term, the turn of a decade can truly be life and death. There comes a point in time when being out of shape and unhealthy is less about vanity and discomfort and more about imminent disease and potentially deathor even being unable to do the things you’d dreamed of doing. Even if you’re not there yet, living in a body that is exhausted and that you’re not proud of is a painful daily experience. But that choice always belongs to us. You could look back on the 2020 you in 2030 and long for your youth and healthor you could spend the next decade becoming the strongest, fittest, and healthiest you’ve ever been no matter where you are as you’re reading these words. Nothing in this life is guaranteed to us, but we can control our own choices, behaviors, and outcomes. Aside from outside incidents, we can control our physique, our health, and even our happiness. What are you going to choose in 2020?

There’s always so much build up leading to the holidays. And whether you love the holidays or not, there’s always a little bit of a let down that comes after January 1. All the planning that lead to fun days with family has ended. You’re back at work. Kids are back at school. It’s almost like the fun has come to an end, and it’s time to get back to business.... For sooooo many adults, this includes committing to getting themselves healthier the most popular New Year’s resolution. But it’s hard. Super hard. And that’s why less than 10% of resolutioners even attain their goal. It’s easy to say on January 1 things will be different or I’ll get to it in the New Year. The truth is that if you aren’t excited about starting your workout or nutrition plan in the first place, the New Year isn’t going to be all that motivating. That’s why it takes so many of us weeks into January to get started and why even more people are done by February. Are you familiar with this story and cycle? We sincerely hope not! But if you are you absolutely aren’t alone. And here’s a secret about uncomfortable change The way we humans work is that we will not make changes until the idea of remaining the same is more painful than the discomfort of making the change. Basically, you have to want the result of doing the uncomfortable work of health and fitness more than you want the ease of what you’re doing now. Are you in that place yet? If not, how can you get yourself there? That’s why we often see traumatic events inspire people into action like bad news from the doctor or the death of a loved one. Because when the pain of remaining the same is no longer bearable, that’s when lasting change is created. Would love to know if this is resonating. Cheers to change in 2020!

We hope everyone had a Happy Thanksgiving with a day filled with family and friends. There’s plenty for us to be thankful for!

Our top 7 holiday eating tips... It’s that time of year again! The season for joy, connection, and celebration.... It’s also prime season for eating. Everyone knows how common it is to gain 7-10lbs over the holiday seasonbut it doesn’t have to be that way! If you want to avoid that for yourself and feel amazing when you enter 2020, practice these 7 tips: 1. Don’t allow overindulgence for more than one meal per day. 2. Keep breakfast light or skip it entirely if you’re having a large lunch or early dinner. 3. Drink at least half your body weight in ounces of water per day. 4. Break a sweat every single day. 5. Make sure you’re strength training no less than 3x/week. 6. Buffets are for bites to try and taste a variety of things, not to consume full portions. 7. Don’t be afraid to say no. If you’re getting peer pressure to eat more than you desire, it’s ok to decline. Which of these do you consistently do well with? Which of these are the greatest struggles for you? We’d also love to hear other suggestions for best practices that work for you!

Do you ever give up what you want MOST for what you want NOW? Think about it... If what you want most is to lose the weightonce and for allbut then you give in and binge on the weekends, you’ve just given up what you want MOST (a healthier, leaner body) for what you wanted NOW (convenient and comforting food).... It’s worth thinking about. Are your actions congruent with your goals? This is true of any goal, it’s not limited to your fitness journey. If you want to write a book, you’d better make time to sit down and type. If you want to travel the globe, you’d better get yourself a passport. If you want to run a marathon, you’d better start training. If you want your kids to live a healthy life, you’d better model it for them. If your actions don’t support your goal, then you’ll never accomplish it, and maybe you didn’t really want it. Your actions will always dictate your results. (Courtesy of FitPro Newsletter)

Sometimes it can feel like you’re doing literally everything and still not seeing your body change the way you want to. Usually people want to lose excess fat while gaining muscle, resulting in the toned look. Even for those who know what to do, it can be a real struggle.... What’s about to be said can be hard to accept. (This assumes you don’t have any specific medical conditions affecting weight.) The truth is that aside from the above, if you’re not seeing the changes in your body you desire, you’re not doing what it takes to create those results. You see people often describe nearly perfect diets and exercise habits who have been struggling with weight for years. It’s easy to convince ourselves that we’re doing the stuff, but if we were, the desired results would surely follow. Not overnight but you would see significant change over a few weeks and especially a few months. If this hasn’t been the case, it’s because you’re taking in more calories than you’re expending. Plain and simple. Of course, having nutritional support and guidance and leveraging the right kind of exercise will absolutely speed up your results. But for fat loss, we can’t get around the fact that you have to create a deficit to lose fat.

With the chaos of modern life, it’s easy to put off our health. For a time that’s right or more convenient. For after a particular event or season.... For when you have more money to invest. But everyone knows, if they’re honest with themselves, that those things are simply excuses that make us feel better about inaction. It’s really amazing how the human mind can justify anything and make it feel as if what we WANT to believe is true. It can feel like we have all the time in the world to tackle the problem Until we don’t. A bad report from a doctor. A sudden illness. A complete deterioration of self-esteem due to body issues built up over time. So, what’s the answer? Act now. Likeright now. Walk the dog. Go for a jog. Play with your kids. Just do SOMETHING to move you forward. Right now. Time is passing by and every second counts. What will you make of it?

Are you stuck in the frustrating cycle of gaining and losing the same 5 pounds but never reaching your goal weight? Read on to see if these 3 Bad Habits are holding you back from the body of your dreams Bad Habit #1: You’re Eating TOO MUCH (healthy food)... Yes, there is such thing as TOO MUCH healthy food. Extra calories can come from healthy food just as readily as from unhealthy foods. Bad Habit #2: You’re Dehydrated (not enough water) If you are like most people then you live in a state of partial dehydration, every day. Being dehydrated is dangerous for all of your major body organs, and it blocks fat loss. Additionally, water is an appetite suppressant that fills your stomach and prevents you from overeating, and add to that the fact that thirst is often mistaken for hunger pains, you can see why dehydration leads to frustrating weight gain. Make it a point to sip on water throughout the day you’ll avoid dehydration, making it easier to drop those unwanted pounds. Bad Habit #3: You’re Slacking (in the gym) If you want to lose weight and see a measurable transformation in your body, then going through the motions at the gym simply won’t cut it. We understand the desire to stay as comfortable as possible at all times, even when this means moving lightly through a workout, rather than going all in. And, yes, going through the motions with a workout is better than sitting on the couch, it certainly won’t get you the body that you want. How hard do you exercise on a scale of one to ten? If you know your workouts land below an 8 then seriously consider stepping up the intensity of your next workout in order to really burn that fat away. We're here to help you transform your body (and your whole life!) through the power of fitness.

ATTN: O’FALLON, MO and Surrounding Areas! 45 Men needed to take part in our 16 Week Total Transformation! It doesn’t matter what shape you are in, only that you try your best to complete the program! Want to build lean muscle... Need to lose inches Able to workout 45 mins 3x week Willing to modify eating habits Our Coaches are looking to change the lives of those that are ready to make a change! This will not be easy, but you won’t be alone. We’ll be with you every step of the way!! Program Includes: Workouts with Coaches Easy Sustainable Meal Plans Members Only Support Group Progress Tracking 45 Spots Available Only $15.92 per week! Spots are limited and filling up fast so click the link to schedule your orientation meeting with a Coach to get qualified https://fschallenge.as.me/OFallon Or Call-Text 636-362-9430 We are located at: Resurrection Fitness 20 Crossroads Plaza O’Fallon, MO 63368

Today we’re giving you the run down on reasons why you may be gaining weight despite your best efforts. So, let’s dive in * You cut out carbs this can cause over-eating in other calorie-dense foods. * You’re skipping meals fasting is awesome but not if it causes you to over-eat at other times of the day.... * You’re not prioritizing strength training over cardio this can be detrimental to long-term fat loss. * You’re snacking mindlessly handfuls of this and that throughout the day add up way faster than you think. * You’re drinking your calories and not accounting for them. * Your weekends are a free-for-all with food and/or alcohol. * Your portions are too big you can over-do it with healthy foods too! * You’re not sleeping enough. * You’re not managing your stress. Any of these feel familiar? One of the best ways to resolve all of these is to commit to a nutrition and exercise program with support, accountability, and community because truly, no one creates success alone!

Too many times we’ve heard about the necessity for fast foods or unhealthy food consumption because of lack of time. But really, we think it comes down to two things: 1. Lack of education and simply knowing that healthy food is just as easy 2. The willingness to choose healthier options... So, today we want to share with you a few of our favorite breakfast, lunch, and dinner ideas that are literally JUST as fast as hitting a drive through or grabbing unhealthy options. BREAKFAST * Meal replacement shake with water or milk of your choice (doesn’t get easier than that!) * Plain full fat Greek yogurt and a piece of fruit (just grab from the fridge!) LUNCH * Reheated leftovers from last night’s dinner * Pre-fixed salad kit from the grocery store (just throw some pre-boiled eggs or pre-grilled protein on top) DINNER * Grab from a hot bar there are so many great, healthy options! (like at Dierbergs this is probably faster than the drive thru line!) * Get a rotisserie chicken and a bag of steam in the microwave veggies (this will last multiple meals) Get rid of calorie-laden beverages, and you’re good to go! We hope you see how easy this can be! We are all about health with ease. Let us know which you’re going to try!

ATTN: O’FALLON, MO - HUGE OPPORTUNITY! We're looking for 45 women to undergo a 16-week total body transformation! Our program is designed to change your life, but this is not a "magic pill" or " gimmick". Expect to work hard. We don't care what shape you are in, only that you try your hardest and finish the 16 weeks! Reserve your spot NOW by clicking here: https://fschallenge.as.me/OFallon or call/text 636-362-9430 ... WE ARE LOOKING FOR 45 Ladies that are ready to change their lives with the help of our Coaches! You DO NOT need to be in good shape to start. This program is designed for beginners but will work for anyone! Must be willing to come to our facility 3 days per week and be accountable to your Coach! Willing to moderately change your eating habits and follow our simple nutrition program No Catches or gimmicks! This proven program is only $15.92 per week and includes a free membership to Resurrection Fitness along with working with your own Coach, FREE meal plans, monthly fitness assessments, Innovative cutting edge classes, non intimidating environment & so much more! Location: 20 Crossroads Plaza O’Fallon, MO 63368 Click the link to setup meeting to get qualified with Coach https://fschallenge.as.me/OFallon