At Home Workouts

Here are a few options for you to utilize when you can’t make it to the gym or are travelling and don’t have access to a gym.

These are all very quick and most require no special equipment whatsoever…so no excuses!

The below videos progress from very easy warm-up movements up through bodyweight conditioning and even a kettlebell complex for those of you with access to bells and the technical abilities to properly utilize said bell.

You can sprinkle these sessions in at several different times throughout the day, do one a couple of times consecutively to turn it into a workout, or stack multiple together to really crank it up!

Workout 1: The Warm-up

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Workout 2: The Basics

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Workout 3: Hold It!

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Workout 4: Sweaty Mess!

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Workout 5: Kettlebell Komplex

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Give these a shot and let us know what you think!

Row Challenge

7398People killed the Swing Challenge and we are rolling right into February with a new one for you by popular demand! This month will be a row challenge and is super simple: row as far as you can over the course of the month!

As always, anything done during class counts, but much of the time will need to be planned on your own time.

You are welcome to come in before and after classes or even during a class that we are not using the rowers.

Below are some examples of what you would need to row daily and weekly in order to hit a specific monthly goal.  These numbers don’t need to be set in stone, but will give you a basic idea as to what you may want to shoot for.

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Once again, these challenges are designed to get you in the habit of getting up and sticking to a goal that you set for yourself.  The consistency is what truly makes a difference in maintaining physical fitness across the lifespan, and these little challenges are ways to build habit practice into your life…and that type of practice done consistently over time make magic happen!

Once again, upon completion of your day please use #FITrowchallenge on Facebook and/or Instagram to update your progress so that everyone involved can stay up to speed on your journey!

I have concocted a spreadsheet that will help you to track and tally your distance.  I can’t figure out how to attach it here, but I’ll send it out in an email.  If you would like a copy, please shoot me a message and I’ll get it out to you: Eric@FunIntelligentTraining.com

For those of you that participated in last month’s challenge, please forward me your swing totals!

 

Goals

Odds are that you, like most everyone else on earth, hate the whole New Years resolution game.

I don’t blame you.  Most people say they are going to do the same old thing year after year.  Some people have success.  Most fail miserably.  I don’t intend to be mean, but the truth hurts.

Why do people dislike goal setting?  For most it is because they have repeatedly failed to meet their goals and as such have a negative connotation of the process.  I bet whether you like it or not, deep down you are thinking about your past failures already.

Let’s change that.

No matter how hard this process is for you, I guarantee I have worked with people that needed FAR MORE support in accepting this process than you do.  I’m talking EXTREME cases.  One client took over a year before this person could say the word goal without spiraling into a state of anxiety and anger.

I can say with great confidence that you are not starting from as difficult a state of mind.  You can do this with just a little bit of homework and support.

Why should you listen to me?  Good question.  In addition to my degree, I spent 5 years working with people with severe and persistent mental illness.  Not only did I get excellent training from the company I worked for, but also from Dartmouth PHD’s on a weekly basis. Oh yeah, my team also traveled to different conferences and seminars related to the topic and held monthly meetings with other professionals to hone our skills.

In addition I was responsible for training my staff on how to most effectively help people set and reach their goals as well as offering ongoing support throughout the process of doing this with well over 200 of their clients.  Did I make it sound believable at least?!?!

Let’s just say there is more to goal setting than meets the eye.  I’m just going to drill it down to the basics for you here though.

I actually don’t even like the term of goal setting.  Anyone can set a goal, then what?  For most people it is simple: make big, wholesale changes and work really hard for a couple of weeks, maybe a month.  Then…burnout and go back to the comfortable way you used to do things.

Don’t be ashamed, you know you’ve done it.  Likely many times.

So we’ve established that goal setting is useless if you don’t know what to do from there and that it isn’t the best way to describe the process.  So what do we call it?

GOAL ACHIEVEMENT

This implies that merely setting a goal is not enough.  The desired result is to actually make consistent progress and eventually make that proverbial check mark indicating SUCCESS!!!

It has been written about bagilions of times, so you can get your basics on SMART goal setting without me repeating it:

Basic Overview of SMART Goal Setting

In Depth Overview of SMART Goal Setting

Ok, now you have a basic understanding of what SMART goal setting is.  How do you know if the goal you have in mind is SMART for you (see what I did there?)?  Easy, consult with your coaches.

If you click on the picture to the right, you’ll see that Christina has yet to add her goal to the 2012 list.  Why is this?

As much as her endless positive energy helps her in her quest toward fitness, it also can have some counterproductive effects; she has what we call exercise ADD.

She was thinking about too many different goals and as such would have much more difficulty achieving any of them.  She is going to think about what she really wants to accomplish and then discuss it with me before she makes it official.

Why am I telling you this?  Because she is using her coaches to help her set SMART goals and you should too.  Feel free to run your idea past one of us before you make it official!

Another benefit of writing your goal(s) on the big list is that it makes it known to your peers that you plan to accomplish this.  This in turn makes you ACCOUNTABLE and you will automatically have a built in support system to help you work toward achieving your goals.

Having a bad day and contemplating doing something that is counterproductive?  Look at that list and see if someone has a similar goal. Go up to that person and ask what obstacles they have faced and what they have done to overcome them.  You are not the only one dealing with these challenges and odds are that there are similarities in what challenges most people are facing.

I could go on, and on, and on…but I think this is a good start.  What steps would I like for you to take?  Easy:

  1. Write down a list of all the things you want to accomplish this year
  2. Narrow it down to the 2 or 3 health/fitness related ones on your list
  3. Talk them over with one of your coaches to see what makes the most sense for you
  4. Write it on the list
  5. Do whatever it takes to ACHIEVE your new goals!
Let me know what questions you have or areas you would like for me to expand upon in the comments below.  As always, please share this with anyone you know that may benefit from the information.
Thanks again for putting your trust in FIT.  Now lets go out and make 2017 the best year ever!
Here are a couple of other options to help you stay the course:
Eating FIT University: Start the new year off right by learning how to fuel your body to work and feel it’s best in a sustainable way. No more quick fixes that will have you back to your old habits within a week, Eating FIT University will teach you how to eat in a manner that you can be comfortable with for the long run.
As part of our awesome holiday deals, EFU is only $33 for the month of January!
FIT Swing Challenge: This will not only get you into MUCH better shape over the course of a month, it will also help you develop razor sharp habits that will translate to other aspects of your life!
Holiday Gift Cards: Working out with friends is one of the most effective ways to be accountable and stay consistent.  We have made it WICKED EASY to get your friends in to train with you so everyone can enjoy the benefits of being FIT and healthy!

Swing Challenge

New Year’s resolution time!  I’ve written before how I’m not a huge fan of New Year’s resolutions in much more detail, but suffice it to say my primary issue is the fact that most people choose too many and too challenging goals.  Often they end up petering out very quickly after starting as they haven’t developed the commitment to CONSISTENTLY perform what needs to be done in order to make these changes stick.

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This challenge will do many things for you, but first and foremost it is designed to help you develop the habit of CONSISTENTLY doing what you say you are going to do.  This new skill of practicing CONSISTENTLY doing something will then translate to many other aspects of your life.

Let me preface this by saying that this challenge is not for everyone.  You need to have a solid grasp on how to properly perform the kettlebell swing and if you do not have this dialed in, you are at risk of injuring yourself which is the opposite of what we are trying to accomplish.

I actually want people to confer with me before beginning this program so as to ensure that:

  1. Your technique is on point
  2. The volume we select is appropriate for your current fitness level
  3. You understand what modifications may need to be made to your other activities so as to avoid overreaching/overtraining.

Read more

Holiday Deals

black-friday-shopping-deals-walmart-target-costcoBlack Friday is usually an excuse to wrestle through a crowd of people in an effort to buy things that you very likely don’t actually need…but I digress.

We have put together a ton of awesome deals to help you kick off your holiday season with ways that you can help yourself and those you care about!

Eating FIT University:

Learn how to properly fuel your body and find a SUSTAINABLE way to eat for your goals!  Only $33 for the month of January!  Click here for more info!

Pre-Pay:

10 percent

We’ve done this in the past and people have LOVED IT!

This offer allows you to pre-pay for your upcoming membership dues and you will get 10% off your current membership rate!

There are, however, some rules that apply to this one:

 

  • This will only be available to the first 10 people that jump on the offer.
  • You can pre-pay for up to 6 months.
  • Pre-paid months are non-refundable.
  • You can pre-pay for an existing member as a gift if you'd like.

Paid in Full

You can pay in full for either 3 or 6 months of unlimited group training:

3 month unlimited: $249 (a $100 savings compared to the regular price!)

6 month unlimited:$499 (a $150 savings compared to the regular price!)

  • Pre-paid months are non-refundable.

Gift Cards:

Read more

Member Workout: Mary Fields

Mary Fields facilitated the second Member Workout last night and it was quite the event!
She took inspiration from our OCR training camps from a couple of years ago and did a great job putting the workout together.  Take a second to check out the video that Brian put together, see what she had to say and get a peek at all of the fun!

Holiday Schedule Winter 2016

Holiday

Below please find the upcoming holiday schedule. Please plan your training sessions accordingly!

Thursday November 24th, Thanksgiving: Closed

Friday November 25th, Black Friday: JUST 9:15 Class,

FREE for everyone so bring your friends, and check out these amazing deals!

Saturday December 24th, Christmas Eve: Normal Schedule

Sunday December 25th, Christmas: Closed

Saturday December 31st, New Years Eve: Normal Schedule

Monday January 2nd: No 6am Class, but there will be 9:15, 5 and 6pm.

If we should need to make any changes to this we will notify you asap!

Sweet Potato Hash

Sweet Potato and Veggie Hash, courtesy of Eating FIT U:

2016-10-14-18-39-30 I’m not a super strict recipe guy, so keep that in mind with my suggested amounts and times!

Wash and peel 4 sweet potatoes, 4 beets, and carrots. Cut onions, broccoli, and any other veggies you want to add. I also added some apples to this batch. Feel free to add whatever the heck you’d like!

Place veggies along with olive oil, salt, pepper and garlic into the food processor and pulse 4-5 times until you get the desired consistency.

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Veggies for us and veggies for Isaac all ready to go!

Spread hash on oiled/sprayed baking pan (foil is a big time saver) and bake at 400 for 18 minutes, flip/scramble hash and bake another 12-15 minutes depending on preference. Be careful because the edges will burn if you leave it too long unattended, so keep an eye on it until you figure out what the timing is for your oven.

I use this for EVERYTHING! Breakfast with meat and eggs, lunch and dinner with anything, and I’ve been using it for a snack by adding some chopped nuts and a bit more olive oil to make a delicious cold salad.

Give it a shot and let me know your thoughts!

Want more awesome recipes and all sorts of support in reaching your nutrition goals?  Check out Eating FIT U!

Lessons Learned

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206 on the left and 179.5 on the right!

I’ll be honest, I was so embarrassed after Vanessa’s pregnancy and when I first started working to get myself back into shape that I didn’t take any pictures. I know that seeing 213 on the scale was the catalyst for me to start this process. If you’d like to look back at some of the things I did to get the ball rolling, I explain it here.

When I saw that number I contacted Jim Eaton to help me develop a program that would help people get their rear in gear and make lasting changes to their nutritional habits.  This initial conversation turned into Eating FIT U, and this is a little bit about what I’ve learned over the past 4 months of being on point with my eating habits about 98% of the time.

I went really hard with my training, eating, working and dad-ing for those 4 months.  I know that I have a tendency to red line for too long and then I inevitably burn out and want to have nothing to do with whatever it is that caused the burnout, so I decided that I was going to take September “easy” so as to preemptively head off said burnout.

A little less of all the aforementioned categories (sans the dad part, I’ve still been going at that one with full force) in an attempt to find a happy balance with everything, not something I tend to be good at.

I took a couple weeks off of jiu-jitsu and am getting back into it now.  I’m back to lifting twice per week and I’ve still been walking and hiking quite a bit.

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My weight class was 181, so imagine my surprise when I saw this!

I have still been eating well. My default now for the most part is week 2, for those of you in the Eating FIT U group you know what I’m referring to.  If you are unfamiliar with what this entails, participants are issued an approved food list weekly.  The first week eliminates some commonly know food irritants but still allows a nice amount of leeway so as to get people acclimated to making these changes.

Week 2 eliminates some more foods that tend to not agree with people and then week 3 gets even more specific in terms of the approved food list.  Week 4 is designed to teach people how to systematically test foods as they reintroduce them back into their diet.  By doing it in this manner, you will be able to see what foods negatively impact you.  Phew, now that we’ve got that cleared up, we can move on!

I have experimented with some things this month (I was almost entirely compliant to the program the prior 4 months) and as such am beginning to learn a few things that I thought I would share.

Dairy: I used to ingest a TON of dairy.  A gallon of milk/day, cheese on everything, mounds of sour cream, mmmmm.  I have had next to none for the past 4 months and I tried some full fat Greek yogurt the other day. Surprisingly I didn’t notice any negative side effects…until a day or 2 later. My skin has been pretty much clear the past few months and I suddenly noticed that I broke out a bit the last couple of days. Seems unlikely to be a coincidence as nothing else has changed.  I’m going to move forward with very minimal dairy nonetheless.

Gluten: My stomach was a disaster prior to beginning this program.gluten-free I was taking super duper probiotics that Jim recommended to help manage it, and within 3 days of beginning the program it was smooth sailing and I no longer needed the pills. I’ve only had a couple of things containing gluten over the past week or so and noticed that soon after I got heartburn; something I haven’t had in months prior. My GI system hasn’t been impacted with the small amounts I’ve had, but the heartburn is a big red flag for me.  Gluten containing foods will be a no-go for me indefinitely.

Sugar: Like many others have realized, sugar gives me a RAGING headache without fail. It’s like I’m hungover and is truly not worth the misery to me. This is the biggest and most blatant issue that I’ve come across. I can no longer eat sugar or I will pay dearly.

Chocolate: After months of abstaining, I began snacking on some dark chocolate labor day weekend. Bad move. By Monday I wanted chocolate for breakfast. No joke. Months of no cravings and in 3 days I was addicted again. As diligent as I am, I still can’t overcome that one. Happy to say that I’m 3 or 4 days chocolate free again! I’m going to whip up some more avocado pudding to satisfy my taste buds.

Booze: I haven’t been a big drinker for years now so this has been quite easy for me. I can literally count the number of drinks I’ve had in 4+ months on one hand. This is a huge area that many people will see tremendous value if they are able to decrease their alcohol consumption.  Keep in mind that booze tends to be mostly sugar dipped in poison, and you can probably see how your body will function better if you limit your intake.

Caffeine: I thought that this was going to be brutal, but it has been surprisingly easy (granted I was 1-3coffee cups/day, so not a huge consumer). Obviously some of the people participating in the group were physically addicted as demonstrated by the 3 or 4 days of headaches, but I had no issues and no real cravings. I’ve had a couple coffees over the months and was easily able to refrain again immediately. It was a psychological addition for me as opposed to a physiological one, and I feel like it probably is for many others as well.  Even working to decrease your caffeine intake will pay dividends over the long term.

Portions: As I was dropping all of the weight I decreased my portion sizes drastically and have since slightly increased them again, but still nowhere near as much as they were previously. Even when I was training super hard and reducing my intake I never really felt tired or deprived.  See the FAT section below for more info on this.

Frequency: I used to have to eat ALL THE TIME or I’d crash. Now I can eat 3 times in a non stop 16 hour day with no problem. I tend to not eat my first meal until 10:30 or later and that made an big difference in how much I ate during the day.  This would have been blasphemy to my in the past as I ALWAYS smashed a huge breakfast first thing, but I’ve really been enjoying pushing that first meal back to later in the day.

Fat: This is a huge factor in much of this, but especially Selection of healthy fat sourcesthe last 2 topics. By eating more fat I felt more satiated for much longer than I did when addicted to carbs. Additionally, once I became fat adapted and my body got used to using it as my primary fuel, everything changed for the better. I felt that it was week 7 or 8 of being DILIGENT that the magic really started to happen, so hang in there and stick to the program.

Weight: I started at 213 and weighed in for my tournament at 179.5, a 34.5 pound loss in about 4 months. I’m happy to report that even with easing up a bit this month I have been hovering between 182 and 185 with 184 showing this morning.

Hopefully this will be helpful for you in some way.  If you would like to learn how you can take control of your eating habits once and for all, please visit the Eating FIT U page and feel free to let us know if you have any questions.

Spotlight: Sweet Potato

sweet-potatoes

This is a complimentary post from the Eating FIT U nutrition program that we offer in collaboration with Evolutionary Eaton. We hope you find some tasty morsels that are helpful!

I’d like to introduce your new food staple!  This is one of my primary sources of “starch” and as such has replaced all bread, pasta and any other simple carbohydrates in my diet and I bet you’ll notice a marked improvement if you try to substitute as well.

The sweet potato is a good source of Dietary Fiber, Vitamin B6 and Potassium, and a very good source of Vitamin A, Vitamin C and Manganese among having many other health benefits.

They contain Beta Carotene which is for your eyes, magnesium that benefits your heart, as well as fiber and iron.  There are nutrients in sweet potatosthat have been shown to have anti-inflammatory effects and it is also a good source of antioxidants.

One of the primary reasons we recommend sweet potatoes as one of your primary “starches” is that they help to regulate your blood sugar. With a glycemic index (GI) rating of medium, they fit into a category with other vegetables such as beets, corn, and leeks that give you a good source of energy without spiking your blood sugar.

Benefits:

  • Vision: Sweet potatoes are great for your vision because they are rich in Vitamin A.
  • Cancer fighting: Sweet potatoes are a cancer fighting food due to it’s Vitamin A and C, both powerful antioxidants that works to remove free radicals (chemicals that damage cells) in the body
  • Digestion: Sweet potatoes are a good source of fiber which promotes healthy digestion and prevents colon cancer.
  • Diabetic-friendly: Sweet potatoes are great for diabetics because they help stabilize blood sugar levels and are low on the glycemic index
  • Energizing: Sweet potatoes are a rich source of energy due to it’s supply of complex carbohydrates
  • Anti-inflammatory: Vitamins A and C are anti-inflammatory nutrients, making sweet potatoes an excellent food choice for those suffering from arthritis or asthma

Sweet potatoes are not always orange-fleshed on the inside but can also be a spectacular purple color.

It can be helpful to include some fat in your sweet potato-containing meals if you want to enjoy the full beta-carotene benefits of this root vegetable. Recent research has shown that a minimum of 3-5 grams of fat per meal significantly increases our uptake of beta-carotene from sweet potatoes, perfect considering that we are working toward making healthy fats a higher percentage of our daily intake!

How to Select and Store

Choose sweet potatoes that are firm and do not have any cracks, bruises or soft spots. Avoid those that are displayed in the refrigerated section of the produce department since cold temperature negatively alters their taste.

Sweet potatoes should be stored in a cool, dark and well-ventilated place, where they will keep fresh for up to ten days. Ideally, they should be kept out of the refrigerator in a cool, dry, dark place ideally between 50-60°F, which would fit the characteristics of a root cellar. Yet since most people don’t have root cellars, keep your sweet potatoes loose and store them in a cool, dark, and well-ventilated cupboard or even in your basement.

Pairs Well With:

apples, apricots, bacon, bananas, butter, cilantro, cinnamon, cloves, coconut, cream, garlic, ginger, honey, lemon, lime, maple syrup, nutmeg, oranges, paprika, pears, pecans, pepper, pineapple, raisins, rum, salt, sherry, sunflower seeds, thyme, vanilla, walnuts

Here are a couple of recipes for you to check out:

Roasted Sweet Potatoes with Honey and Cinnamon
http://www.foodnetwork.com/recipes/tyler-florence/roasted-sweet-potatoes-with-honey-butter-recipe.html

Maple-Pecan Sweet Potato Mash

http://www.health.com/health/recipe/0,,10000001547042,00.html

Sweet Potato Fries

http://paleoleap.com/sweet-potato-fries/

Sweet Potato Delicousness

Purée cooked sweet potatoes with bananas, maple syrup and cinnamon. Top with chopped walnuts. The fat content of the walnuts will help you get optimal absorption of the beta-carotene in the sweet potatoes.

Click here for more info on Eating FIT U to learn how YOU can take control of your eating habits once and for all!

eat2bfit

Jim EatonWe are very excited to announce a new Nutrition program that we have developed in cooperation with Jim Eaton from Evolutionary Eaton.

Thus far, people that have participated have done AMAZING!

This program is not just intended to be a resource to provide you with information, recipes and instruction on what not to eat. Of course it offers excellent content as far as that is concerned, but the primary benefit to this program is the support, camaraderie and accountability that it offers.

This is intended to be something that you WILL be able to follow! Everyone that has participated has been successful, and we are constantly making improvements to ensure that we are providing you with knowledge and skills that you will be able to use FOREVER!!!Collage 2016-08-13 Jenny July

No supplements, no starving yourself, just delectable, glorious whole foods.

The first week we will work to eliminate a handful of foods so as to get people gradually used to making changes, and then eliminate a few more the following week, etc. The goal is to reduce the amount of processed foods to allow the body to adapt to natural ingredients. What happens at the end is as you slowly begin to reintroduce select foods (preferably one at a time beginning during Week 4), you will know what does and does not agree with your body so you can make a determination as to if it is worth eating moving forward.

For me I know that the primary thing I need to avoid is bread and processed carbs. They do not agree with me and I get bloated and sluggish pretty much immediately, and I put on weight in just a week or two of eating it. I also found out that I can have some dairy, but only in small quantities. If I have too much at once it does not end well.

Ready to Sign-Up? It’s Easy!

For just $49, you’ll have access to the Northeast’s most supportive, informative online group run by Jim Eaton, NTP and me (Eric Marsh, owner of FIT)!

  • Every week, your approved foods list is laid out for you and questions are answered.
  • Each day, you’ll receive tips for working your way through the program, and be supported by the dozens of others who are working the program right alongside you.

This program makes getting healthy easy, affordable, and accessible to everyone – no matter where you live or what your schedule is like!

Please visit this link to register online and reserve your spot!

Email Info@FunIntellignetTraining.com for any questions!

FAQs

Here are answers to some frequently asked questions that Jim has put together:

eric-mcneilWhat Can I Eat on This Plan?

Not many foods will be restricted on this plan. Things like gluten-containing grains and dairy will be taken out of your routine. This is because they are very common allergies/sensitivities. The same goes for soy and corn, for the most part. Alcohol is not recommended and things like coffee and bacon will be phased out. Many “food-like products” will be restricted. Most processed foods contain one or more of the ingredients I already mentioned (gluten, dairy, soy and/or corn) as well as sugars, highly processed vegetable oils and chemical colors, flavors, and preservatives. All of these things can lead to inflammation and weight gain. The point is to give your body a break!

Is This a Detox?

This is not a “detox” so to speak. It is a whole foods plan and lifestyle. Each monthly program lasts four weeks, with the first 3 weeks being progressively more specific with what you can and cannot eat, and the 4th week being a reintroduction phase. Reintroducing foods one at a time is very helpful to pinpoint food that may be giving you issues. While we are promoting this as a “1-month challenge”, and I certainly think anyone can benefit from participating, it is my hope that it will plant some seeds for life long lifestyle changes.

I have no delusions that everyone who signs up will have banished all processed foods from their life and be brewing their own kombucha by the end of the month…but if everyone takes at least one baby step (of their choosing) in the right direction, I will be thrilled!!!

Do I Have to Buy Any Supplements or Special Products?

There are no supplements required for this program. If you have any questions about supplements I can certainly answer them for you, but this program is about eating / using whole foods to get FIT (for life!).

Is This a Weight-Loss Program?

Weight loss is not the main goal of this program (although it is an awesome side effect!)…getting healthy is the main goal. I would argue that weight loss should not be the main goal for anyone. Weight has very little to do with overall health and well-being. A number on the scale is not going to make you happy! I (and many others) have been at the peak of health and the pits of unhealthiness…and the scale read the same number both times.

I would suggest focusing on other things, like how you feel! You can starve yourself to lose weight, but you are going to feel like garbage…so what good is that? After what is usually a very short adjustment period, most people feel great and very energized on this plan. How your clothes fit is another way to measure your progress…and remember if weight loss is your goal, you didn’t put the weight on overnight, so it is unrealistic to think it will come off that fast. Be patient.

What Can I Expect From This Program?

This program will help you as much as you put into it. We will give you the info and provide avenues of support, but you have to participate! Nearly everyone who participates sees significant improvements, and by far the people who see the biggest gains are the people that really put in some effort, participate in the Facebook group and reach out to me personally to address their issues. So ask questions, complain, admit when you make a slip, and maybe complain some more ;)

Bottom line is this: when the month’s done, you’ll have a good sense for what foods have been holding you back from your health/wellness goals, and what foods can help propel you forward (and/or heal you!). You’ll feel better than you’ve felt in a long time, and have a roadmap for how to navigate stellar health well into your future.

What If I Mess Up or Slip-Up During the Program?

We are not expecting you to be perfect…there is no such thing. If you don’t give it a try you will be where you are now. If you are happy with that, great, carry on. If you are not then you have nothing to lose. If you slip up during a snack or meal, we’ll encourage you to get back on track the next time you eat. Do not be in the mindset “I had one piece of cake so I might as well eat the whole thing” or “I had some potato chips so the whole day is shot!” The whole day is NEVER shot. That one mouthful of potato chips is shot….but the next mouthful of food doesn’t have to be.

 

Ok thanks, Jim. I’m back!

I promise you can do it if you put in approximately 2-3 hours per week of planning and prepping your food (I shoot for an hour or so Sunday and Wednesday, for example). A benefit to the prep is that it saves time as the week wears on and you get busy (and hungry!). Things are ready to go for you as well as the fact that you don’t need to stress out about what to eat, it’s already planned out and mostly ready to rock.

 

Testimonials

I’m coming off a month of Whole30, which is super strict, and yesterday day I had something non-compliant and I thought… phew, that was just one decision, I am still worthy enough to keep trying!!! (Whole30 would not have made me feel this way!) Thanks for putting a plan together that I can follow and be successful, which makes me strive for compliance, but does not make me a failure if I don’t succeed every bite along the way. A.C.

It seems as the first stage has completed, we all had success. Congratulations to everyone! I know this is not a ‘diet’ per say but I lost 9.4 over the last week. K.L.

I was skeptical I could do this…but even with a vacation in the middle of it all I’ve been 95% compliant. I feel great…I can FEEL my body changing. Headaches, fatigue, bloating…GONE! We are a family of 5 with teenagers who eat everything in site and even they have enjoyed a few new things I’ve tried.Best part…its food! No magic pills, drinks, stuff to buy! If you’ve been thinking about doing something for your body…take 30’days and do this.  L.C.

Down 13 pounds from this so far. This from the girl who said she would never give up cream in her coffee or Splenda! S.F.

Success: Down 10lbs. Suspect dairy responsible for my acne. Further tests need to be done. As in, it will be the last thing I reintroduce.
Sleeping better. Restless leg is gone. D.R.

I feel like a tire has been removed from around my waist. I haven’t seen a lot of weight loss (about 5 lbs) but I feel tighter and slimmer. I’m sleeping better too but having a lot of vivid dreams!!!! I just had to make it over the initial energy slump. Now I feel great!!! I’m looking forward to adding back in some foods as meat and vegetables are not my ideal meals, but I find my cravings are curbed and I don’t feel like I’m starving as much throughout the day. I’m very glad I decided to do this. I can say that now LOL. S.P.

Binge eating and sugar cravings are under control, never thought I could overcome these two obstacles ever, and now I know I can!! Not even craving the fruit as much as I thought I would this week! J.S.

I’ve posted about it a few times already but it is so amazing that I will say it again – with the exception of an issue with my toe that will always hurt – my joint pain has all but vanished. I now have what I would consider the “normal” soreness that one would expect to accompany the aggressive workouts that I am doing but not the constant, nagging, energy sucking and quite frankly depressing pain that someone who is working this hard should NOT have. This has been a game changer for me. The other HUGE change is that I am no longer taking Prilosec on a daily basis for terrible acid reflux!!!!! It was a secret goal to have that eliminated but since I have been taking it for so many years I was seriously doubtful that it could happen. During the past 2 1/2 weeks I have had to take a TUMS twice I believe. Again – not sure if it is the gluten or the dairy and frankly I am a little nervous to test it out for either the joint pain or the reflux because I don’t want EITHER of them to come back EVER!!!! K.J.

Gluten and sugar are two things that make my chronic inflammation and back pain worse. The past month proves that. (I kind of was in that track in June. July cinched it.)
I like the way my skin feels and my stomach has been more predictable of late. And I am down about 10 pounds- considering exercise is forbidden right now that’s pretty good. M.B.

Now Are You Ready? Signing Up Is Easy!

For just $49, you’ll have access to the Northeast’s most supportive, informative online group run by Jim Eaton, NTP and me (Eric Marsh, owner of FIT)!

  • Every week, your approved foods list is laid out for you and questions are answered.
  • Each day, you’ll receive tips for working your way through the program, and be supported by the dozens of others who are working the program right alongside you.

This program makes getting healthy easy, affordable, and accessible to everyone – no matter where you live or what your schedule is like!

Please visit this link to register online and reserve your spot!

Email Info@FunIntellignetTraining.com for any questions!

For a rare change, I’m going to show you how I did with it as well.  The first pics are at the beginning of the
program and the others are about 3 months in.  I’m not too experienced taking selfies, so please don’t judge!
Normally I eat pretty well, but I had a rough go of it during Vanessa’s pregnancy and the first couple of month after.
Typically there is a bit of a back and forth regarding what we are going to eat, but during this time it was a losing battle so I just gave in and ate whatever was available/she wanted.  Add to that the fact that during this time frame I did more sitting than I have in any other part of my life and you’ve got a recipe for disaster…as the pictures display.  Not good. I was so incredibly unhappy with myself that it parlayed into every aspect of my life.
I know what I’m doing, but even so, I needed a little kick in the pants in order to make the necessary changes.  This program did just that.
The hardest part was forcing myself to set aside time to prep my food.  Everyone is different, but for me, a big session on Sunday gets most of my staples ready for the week and then I can pop in another quick prep session mid week to fill in any gaps.  The food prep was (and still is) absolutely key to making this work.

I was very worried about cravings.  Before starting, I literally NEEDED to eat chocolate. No joke.  By day 2 or 3 I had absolutely no food cravings and that was amazing to me how quickly my body adapted to the “cleaner” food.  Awesome!

I was also worried about a lack of energy due to the lower carb intake.  Zero issues. This isn’t really a low carb diet, it is intended to eliminate the processed carbs.  You can still get plenty of energy from fruits and veggies to sustain your training intensity.  My staple carbs to keep my energy up was a medley of sweet potatoes, beets and other veggies and that worked great.  We’ll have recipe ideas for you guys, and the group will share recipes as we try them as well.

It had a huge impact on helping me to change my habits and get back on track after all of my “pregnancy weight”!  I stayed on task for 2 weeks in Brazil and feel like I came back exactly as fit as when I left; amazing considering typically I gain 7-9 pounds while we are there.  There is no way I would have been able to stay the course if I didn’t just finish the program to get me on track and committed to my good habits.

Another awesome benefit was that my digestion cleaned up significantly.  I was reliant on probiotics for months prior in order to maintain “normal” function.  Within the first few days I felt entirely normal and all of my issues were cleaned up.  This in and of itself saved me about $40/month in probiotics!
***I originally wrote the above blurb after the first month and we are now into the Third month.  Here are some other observations:
My skin is more clear, my mood has drastically improved, my energy levels have been consistent without caffeine and my ADD symptoms, although ever present, have been a bit more manageable as of late! Oh yeah, and I weighed in at 187 pounds this past Friday, down 19 pounds since the end of April and 26 pounds since the beginning of April when I started getting myself in gear, a nice little bonus!!!
You can click here to read a bit more about the SIMPLE strategies that I have been utilizing to make these changes.
IMG950937Brian has been following the plan for about a month now as well and he has made TREMENDOUS progress.  He was working out like a maniac before, hitting on average 10 sessions/week.  His strength and endurance were improving much, much faster than his body composition, so we got him started in changing his eating habits.
He also has experienced an increase in energy and has had no issues with fueling his workouts, even as he lost an amazing 16 pounds.  The fact that he has drastically increased some of his numbers says volumes, as he just squatted an incredibly impressive 375 during this timeframe!
I’ll stop writing as I think the pictures speak for themselves!IMG950939
I would be very very surprised if you were to complete this, train here a couple days per week and not lose weight…even though weight loss isn’t the primary goal, just a super awesome side effect of eating this way!
Ok, so you’ve read all of my jabbering.  What the hell is the meat and potatoes (see what I did there?!?!) of this program?
Here goes:
  • 4 weeks with the first session beginning August 1st.  We intend to run a new group at the beginning of each month. People can feel free to jump back into another session in the future if they feel they need a little jump-start (see below).
  • It will be implemented online using a private Facebook group as the primary means of communication.
  • Before you begin, we will provide you with a protocol for a pantry clean out, TONS of tips, tricks and things to pay attention to, approved food lists for each week and some recipes to get you started. 
  • Participation in the facebook group is required.  The more active and engaged you are, the higher your chance of success.  It is also super helpful for other people to see what you have been doing in order to share ideas, recipes, success and yes, the inevitable struggles.  Many of us deal with the same things, so one person posting a challenge can help the group immensely and help us to develop new materials to help people.
  • You must plan and prepare food in advance unless you can spend time cooking every single meal from scratch (yeah right!).
  • Cost is only $49.
  • Participants returning for another consecutive month will get a $5 discount.
  • For each non-FIT member that you refer to the group you will get a $5 discount.

That’s it.  Be ready to make some good healthy changes.

Please visit this link to register online and reserve your spot!

Email Info@FunIntellignetTraining.com for any questions!

The Great Salt Debacle of 2016

As some of you know, I have been training pretty hard for the Tap Cancer Out Tournament that takes place tomorrow.  (If you are willing to make a tax deductible donation to the fundraiser, you can do so here :) The deadline for all donations is tonight: Friday, 8/26 at midnight!) When I made the decision to get my ass in gear in April I weighed 213 pounds and my competition mandates that I weigh in at 181 pounds, so this has been a long road to say the least.

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183.8 on Wednesday

I’ve been on a very diligent plan this whole time with a BIG emphasis on consistency in everything that I am doing (You can read more about what I have been doing here), especially with my eating habits.

I have been following the amazing nutrition plan that we have developed and have been seeing a very steady reduction in my weight over the past few months.  Here is a little tidbit that I posted in the group last week that I’d like for you to be aware of:


 

“Here’s an example of how fickle this journey can be. As I mentioned a few days ago, once I got to within a couple of pounds of my goal, my objective was to maintain close to that weight so I added back in a couple of week 2 options and have *slightly* increased my serving sizes. My activities have remained the same.

Imagine my surprise when I stepped on the scale this morning and saw that I gained 4 pounds!

IT’S THE END OF THE WORLD!

14063918_1438630562820283_459898290087020152_n

I was OVER 188 at one point within 2 days of eating excess salt!

Nope. In all reality, it is a very simple thing. We ran out of salt and a I bought a new jar. This salt, however, is much more coarse than the last, and as such me adding what I thought was a similar amount to everything I prepped this week ended up being much more…and as we know excess salt promotes fluid retention.

I’m confident that as this batch of food dwindles I’ll see that number drop pretty drastically over the next couple of days. Good thing I figured this out now, as this would have caused me to have a heart attack if it were later in the week as I was getting ready to compete.

Bottom like: Even though I’ve been about as dedicated as possible and have had consistent progress toward my goal, the smallest and seemingly silly thing can throw a wrench in the works. Do not get down on yourself if the number isn’t moving in the direction you want. Sit down, HONESTLY evaluate what you have been doing and get back to work!”


 

14045831_1438630656153607_3129948714928331135_nI know, I know!  We are always telling people not to focus on the number on the scale and that if you keep doing what you are supposed to do, it will happen!  Normally I don’t weigh myself frequently, however, knowing that I need to hit a specific weight on a specific date has led to me stepping on that bad boy more frequently than normal.

My point in this is that no 14063773_1436219253061414_8105307822241830139_nmatter how dedicated you are, there will inevitably be some speed bumps in the road.  It is your responsibility to identify the reason, and buck up and keep moving on.  Hopefully you will learn a lesson from the little hiccup and as such you will not make it again in the future.  I sure as hell will remember this one!

This does have a happy ending, as once I finished up the food I prepped on that day my weight shot back down as my body started to release all of the excess water it was holding on to and I weighed in UNDER my weight Wednesday!

Bottom line: Don’t get frustrated and stay the course.  Making any sort of meaningful and lasting change takes time, effort and consistency!  Challenges WILL occur and you WILL overcome them!

Related Links:

If you’d like to donate to my Cancer Fundraiser.

More info on simple tricks you can use to get yourself in gear.

Info on the September nutrition group.

 

Back to School Gift Card

Gift Cards:

2015-11-20 11.13.43

We know how much you care about your friends, family and coworkers and there is no better way to show them your love than to give them the gift of health and fitness!

For a limited time we are selling gift cards for a month of unlimited group training for a mere $20!  Yes, you read that right!

The bearer will be entitled to:

  • A complimentary fitness assessment
  • Unlimited attendance of all group fitness training including Bootcamp, Barbell Bootcamp and Kickboxing!

You can email Info@FunIntelligentTraining.com for questions or to reserve your cards!

Once again, the pesky rules:

  • People can purchase as many gift cards as they would like.
  • Only one gift card can be redeemed per person.
  • Gift cards to be redeemed by non-current members only.

Milestone Monday

188I hit a bit of a benchmark yesterday morning. We’ve had this fancy scale for a couple of years now and I had originally put 188 as my “goal” weight, and for a long time I was trending in the opposite direction.

I saw that number pop up this morning and although an arbitrary number, it made me smile. In addition to hitting that, it also equals 25 pounds lost since April or May when I started to get my ass back in gear.

How’d I do it? Simple!

Not easy, but simple.

Obviously I know what I’m doing and know the steps that need to be taken in order to make these things happen. The challenge being, I was in some really bad habits from Vanessa’s pregnancy and the first couple months after Isaac was born and changing said habits was going to be a tricky situation.

Instead of forcing myself to do things, I decided to organize my life in a manner that was going to be conducive to making the changes I was looking for.

Eric 4-22-16 to 8-6-16 front

4/22/16 weighing 206, 8/6/16 weighing 188. Nothing crazy, just lots of consistency.

2016-08-07 21.39.19

One of the single biggest keys to my progress is ALWAYS having food available to me.

First and foremost I knew I needed help getting my eating habits back in order after months of “lazy” eating so I reached out to Jim Eaton to help me develop a nutrition plan that I could stick to (we have since turned that into Eating FIT University that has been helping tons of people do the same!)

2016-08-07 20.51.12

Prep, prep, prep!

This has been absolutely life changing for me, as I went from eating junk on the run to being “program complaint” 98% of the time for over 3 months at the time of this writing.

This is a very simple program that is designed to make sure it helps you succeed, not to make you feel like a failure!  The hardest part of this is making the time to plan, shop and prep food.  These things are absolutely mandatory and are the key to my success.  I’ve got it down now so a one hour prep session twice per week pretty much gets me where I need to be.

If you’d like more information on Eating FIT U, you can get it here! New sessions start the first of every month.

It would take me forever to write up all of the benefits that this has had for me, so you’ll have to let some pictures do the talking here.

 

Eric 4-22-16 to 8-6-16 angle

I feel so much better both physically and mentally than I did a few short months ago.

I got myself some training partners. Knowing that Lucas Hardy and Brian were waiting for me to show up made sure that I did so.  Some people have mentioned that it is weird that I own a gym and am training elsewhere.  This is a good opportunity for me to explain my thought process here.

When I’m at FIT I work.  That’s the habit I have gotten into over the past couple years of 16+ hour days. When Lucas reincarnated Bodyworks Gym, it was a perfect opportunity for me to use that as a catalyst in making my own changes.  You see, his father Jeff Hardy put me on my first workout program in 1995 and I was using the exact same equipment that is currently at Bodyworks.  That coupled with the fact that I have been training martial arts of some type at Bodyworks on and off for 30 years, combined for a situation that favored me showing up and getting things done.

I haven’t been training “hard” per se, just showing up and getting some good quality reps in a couple days/week.

2016-08-07 08.55.42Another thing that may seem simple is that I started walking more. Specifically up hills with Isaac on my back (32 pound pack weight this morning). I can’t emphasize enough how much value this adds both physically and mentally.

Find a friend and go for a walk.  Get a dog and go for a walk.  Borrow a friend’s dog and go for a walk. Get the picture?

It may seem simple, but there is a tremendous amount of value in a daily walk.  Once again, as you get more accustomed I strongly recommend you start adding some weight to a pack and focus on walking with perfect upright posture.  As you get used to that, begin heading up hills!

Bottom line: Get out and move.

I have been vicious in protecting my sleep. I have 3 days/week with less sleep as I have to be up at 5 and I’ve been trying to get a bit more on the other days.  I don’t often go out and if I do, I don’t stay out long.  Sleep does many things including regulating hormones.  Hormones play a huge role in how you function, feel and look.  Pretty important stuff if you ask me! (This is coming from a guy that rocked 4-5 hours/night for many years getting this place going.)

isaac backpack

My walking and working buddy ready to go!

I do lots of manual labor. This is an interesting one.  For years I didn’t like it and thought it was a waste of my time.  My opinion has TOTALLY changed.

I’m adding value to our home and building an environment we can enjoy as a family.   I’m able to get things done while being active, and now I just put Isaac in his little pack and he’s learning the value of work before he can even walk!

I bang out sets of push-ups and swings as often as I can. 30 seconds here and there adds up over time.  This is known as the frequency method or as some call it “greasing the groove”.

You don’t need to kill yourself with brutal workouts, just make sure to continually do quality reps throughout your day and they will add up!

It doesn’t need to be fancy, just do it!!!!

Here are examples of ways to get in extra swings, additional push-ups and up your walking game respectively.

I’ve been getting back into Jiu-Jitsu.  This has been a passion of mine for many years, but life has a way of not allowing me to train consistently.  Injuries, work and scheduling conflicts have made my training incredibly sporadic over the years, but I’ve been getting 1-2 sessions/week with John Sanders for the past couple of months and it has BJJrekindled my love for the art.

I actually signed up for a competition at the end of the month, and that has been a huge factor in ensuring that I stay the course in all of the other areas listed above.

The event is a fundraiser for cancer, so I’m asking anyone that my be willing to make a donation to please do so. I’ve put a lot of blood and sweat into this process and if all goes well, I will have lost 32 pounds since beginning at 213 and (hopefully!) weighing in at 181 on the 27th. ***Edit, I weighed in at 179.5!!!***

So I ask of you 2 things this beautiful morning:

1. Please take any of the “simple” strategies I mentioned above and implement them for yourself.  Info on the Eating  Eating FIT U, our amazing Nutrition Program can be found here.

2. If you would like to read about some of the lessons that I have learned while undertaking these changes, you can do so here!

 

2016 Summer Adventure Info

Reservations have been made for Gifford Woods State Park, closest camping area to Killington Mt. http://www.vtstateparks.com/htm/gifford.htm

It is wilderness camping and the sites have no hookups yet there is a clean modern bathroom/shower facility close to sites. Showers require quarter coins 50 cents =5 min.

A pond located across street, best for canoeing/kayaking although adventurous might want to try swimming.

We have sites T14 reserved for 2 nights 7/29 and 7/30.

Sites T15; T16; T17 are reserved for 3 nights, 7/28-7/30.

Sites are adjacent, level and roomy.

4 people per site included in paid fees, we can have up to 8/site, will be additional $5charge each person above the 4 allowed.  Price per person for camping will be determined by how many people actually show up and for how many nights they stay. We will divide up the cost on site once we know exactly how many people arrive.

Agenda is as follows:

Thursday 7/28:
queecheeMeet at FIT at 9:00 for a 9:15 departure.  We will stop on the way up to hike Queechee Gorge, an easy relatively flat hike.  We can have lunch here as well.  If you don’t plan to leave Concord with us and want to meet here, we expect to arrive around 10:45-11:00.  http://www.vtstateparks.com/htm/hikingtrails.htm#startQuechee

Map: http://www.vtstateparks.com/pdfs/quecheegeo.pdf

Check in at the campground is 2:00, so we should be pretty close to that once finished with the hike and lunch.

Once we get checked in and set up, people can explore local hiking, biking and paddling areas or just relax around the campground.

Friday 7/29:

Those that are interested will head to the Killington Adventure Park http://www.killington.com/site/summer The park has a bunch of cool things to do; you can purchase individual items or buy a day pass for $69 that includes the following:

 

killington-adventure-center

  • Beast Mountain Coaster, 3 rides
  • SkyeRide, 2 rides
  • Skye Ropes Course, 2-hours
  • SkyeJump, 1 session
  • Terra-Maze, unlimited runs
  • Tubing, 2 runs
  • Shooter Soaker, 1 session
  • Snowshed scenic lift ride, round trip

 

 

Saturday 7/30

eric mcneilEric McNeil will be practicing and performing his qualifying runs for Sunday’s Downhill Mt. Bike Race.  It is free to spectate, so those that are interested can hike around the mountain to find cool vantage points to watch these crazies huck themselves off of cliffs!

If this doesn’t interest you, feel free to explore the beauty that is the VT landscape!

Sunday 7/31:

Pack up and head home with some cool new memories!

We’ve got space for a few more people, so let us know if you’d like to come up even if it’s for a night or two!

EatingFITU

Jim EatonThank you for your interest in Eating FIT University, an online nutrition education program developed in cooperation with Jim Eaton from Evolutionary Eaton.

Participants so far have had amazing results and done great work! We, too, have been working hard to revise and add to the program to better serve you.

Even if you participated in the past, be sure to read on!

This program is not just intended to be a resource to provide you with information, recipes and instruction on what not to eat. The primary benefit of this program is the support, camaraderie and accountability that it offers.

Eating Fit U is intended to be something that you WILL be able to follow! Collage 2016-08-13 Jenny JulyEveryone that has participated has been successful, and we are constantly making improvements to provide you with knowledge and skills you can use FOREVER!!!

No supplements, no starving yourself, just delectable, glorious whole foods.

And for the month of January, EFU is part of our Holiday Deals and you can participate for only $33!

How It Works:

Module 1 – Freshman Semester: In this stage, we work to eliminate a handful of foods to get you gradually used to making changes, and then when you are comfortable, YOU DECIDE when you are ready to move to the next step.

Module 2 – Sophomore/Junior Semester: In this second stage, you will be guided to eliminate a few more foods and build on the habits developed in Module 1. The goal is to reduce the amount of eric-mcneilprocessed foods you eat to allow the body to adapt to running on natural ingredients. You’ll feel what it’s like when your body is operating properly – the way it was designed to function!

Module 3 – Senior Semester: In your Senior Semester, we will teach you how to slowly and systematically reintroduce select foods (preferably one at a time), so you find out firsthand and FAST what does and does not agree with your body. That will allow you to determine if a given food is worth eating moving forward.

All three modules are based on your comfort level – you decide when to move on to the next step. You are in complete control of your destiny!

Another new addition to the program is the Eating FIT U. Graduate School. We are super psyched and feel like this is the tool that is going to help people maintain their awesome progress long-term. This is where you take all of the lessons learned during your undergrad time and figure out what eating healthy will look like for you as you move into the future.

You’ll figure out what foods you should and shouldn’t be eating in order to maintain your optimum energy levels, weight-related goals (loss, maintenance and, believe it or not, some people want to gain weight), ideal health, and more.

Our goal for participants is this: we want you to learn how to implement all the great nutrition information you’ve gotten for the long-term so you look, feel, and move better than you ever thought possible, and enjoy the process!

Are You Ready to Take Control?

Signing Up Is Easy!

For just $33 (our New Year’s special price just for you!), you’ll have access to the Northeast’s most supportive, informative online group run by Jim Eaton, NTP and me (Eric Marsh, owner of FIT).

  • Every module, you will receive a syllabus including all of the pertinent info, recipes and your approved foods list. Additionally, all of your questions will be answered as you go.
  • Each day, you’ll receive tips for working your way through the program, and be supported by the dozens of others who are working the program right alongside you.

This program makes getting healthy easy, affordable, and accessible to everyone – no matter where you live or what your schedule is like!

Please visit this link to register online and reserve your spot!

Email Info@FunIntellignetTraining.com for any questions!

Testimonials

emily-ferver-efu-pics

I know the full 30 days isn’t over yet but I just had my health check-in at work and couldn’t believe how much my body has changed in the last 24 days!

 

Day 1: 137.4 lb and 19.4% body fat
Day 24: 130.2 lb and 16.9% body fat

 

More than anything I’m proud of that smile on my face!

My favorite thing about the program was getting responses to questions from you and others. I often just go to Google when I’m trying to figure things out like that and there can be so much conflicting information on the internet.

 

I have been lifting and working out for a while but had recently hit a plateau and this program gave me that extra edge and push to take my workouts to the next level…

I was so encouraged by everyone else and by the pure fact that I had to be committed to get the most out of my money and the program. Then as the program went on, how much better I kept feeling day to day was the biggest motivator…

Another big thing for me [was] I went to my doctor who did some tests and I found out I have a really strong gluten allergy that was actually causing me a lot of problems. He said without this program and being off it for over three weeks I may have never known this was a issue and kept attributing the symptoms to other things. 

It’s a great program and I’m already telling friends about it because they all asked me what I’ve been doing lately; they’ve noticed how much my body and energy has changed. I’ve been wanted to overhaul my diet for while and this program is exactly what I needed.

E.F.

I’m coming off a month of Whole30, which is super strict, and yesterday day I had something non-compliant and I thought… phew, that was just one decision, I am still worthy enough to keep trying!!! (Whole30 would not have made me feel this way!) Thanks for putting a plan together that I can follow and be successful, which makes me strive for compliance, but does not make me a failure if I don’t succeed every bite along the way. A.C.

It seems as the first stage has completed, we all had success. Congratulations to everyone! I know this is not a ‘diet’ per say but I lost 9.4 over the last week. K.L.

I was skeptical I could do this…but even with a vacation in the middle of it all I’ve been 95% compliant. I feel great…I can FEEL my body changing. Headaches, fatigue, bloating…GONE! We are a family of 5 with teenagers who eat everything in site and even they have enjoyed a few new things I’ve tried.Best part…its food! No magic pills, drinks, stuff to buy! If you’ve been thinking about doing something for your body…take 30’days and do this.  L.C.

Down 13 pounds from this so far. This from the girl who said she would never give up cream in her coffee or Splenda! S.F.

Success: Down 10lbs. Suspect dairy responsible for my acne. Further tests need to be done. As in, it will be the last thing I reintroduce.
Sleeping better. Restless leg is gone. D.R.

I feel like a tire has been removed from around my waist. I haven’t seen a lot of weight loss (about 5 lbs) but I feel tighter and slimmer. I’m sleeping better too but having a lot of vivid dreams!!!! I just had to make it over the initial energy slump. Now I feel great!!! I’m looking forward to adding back in some foods as meat and vegetables are not my ideal meals, but I find my cravings are curbed and I don’t feel like I’m starving as much throughout the day. I’m very glad I decided to do this. I can say that now LOL. S.P.

Binge eating and sugar cravings are under control, never thought I could overcome these two obstacles ever, and now I know I can!! Not even craving the fruit as much as I thought I would this week! J.S.

I’ve posted about it a few times already but it is so amazing that I will say it again – with the exception of an issue with my toe that will always hurt – my joint pain has all but vanished. I now have what I would consider the “normal” soreness that one would expect to accompany the aggressive workouts that I am doing but not the constant, nagging, energy sucking and quite frankly depressing pain that someone who is working this hard should NOT have. This has been a game changer for me. The other HUGE change is that I am no longer taking Prilosec on a daily basis for terrible acid reflux!!!!! It was a secret goal to have that eliminated but since I have been taking it for so many years I was seriously doubtful that it could happen. During the past 2 1/2 weeks I have had to take a TUMS twice I believe. Again – not sure if it is the gluten or the dairy and frankly I am a little nervous to test it out for either the joint pain or the reflux because I don’t want EITHER of them to come back EVER!!!! K.J.

Gluten and sugar are two things that make my chronic inflammation and back pain worse. The past month proves that. (I kind of was in that track in June. July cinched it.)
I like the way my skin feels and my stomach has been more predictable of late. And I am down about 10 pounds- considering exercise is forbidden right now that’s pretty good. M.B.

FAQs

Here are answers to some frequently asked questions that Jim has put together:

What Can I Eat on This Plan?

Not many foods will be restricted on this plan. Things like gluten-containing grains and dairy will be taken out of your routine. This is because they are very common allergies/sensitivities. The same goes for soy and corn, for the most part. Alcohol is not recommended and things like coffee and bacon will be phased out. Many “food-like products” will be restricted. Most processed foods contain one or more of the ingredients I already mentioned (gluten, dairy, soy and/or corn) as well as sugars, highly processed vegetable oils and chemical colors, flavors, and preservatives. All of these things can lead to inflammation and weight gain. The point is to give your body a break!

Is This a Detox?

This is not a “detox” so to speak. It is a whole foods plan and lifestyle. Each module lasts as long as you feel you need, with the first 3 modules being progressively more specific with what you can and cannot eat, and the 4th being a testing and reintroduction phase. Reintroducing foods one at a time is very helpful to pinpoint food that may be giving you issues. It is my hope that it will plant some seeds for life long lifestyle changes.

I have no delusions that everyone who signs up will have banished all processed foods from their life and be brewing their own kombucha by the end of the month…but if everyone takes at least one baby step (of their choosing) in the right direction, I will be thrilled!!!

Do I Have to Buy Any Supplements or Special Products?

There are no supplements required for this program. If you have any questions about supplements I can certainly answer them for you, but this program is about eating / using whole foods to get FIT (for life!).

Is This a Weight-Loss Program?

Weight loss is not the main goal of this program (although it is an awesome side effect!)…getting healthy is the main goal. I would argue that weight loss should not be the main goal for anyone. Weight has very little to do with overall health and well-being. A number on the scale is not going to make you happy! I (and many others) have been at the peak of health and the pits of unhealthiness…and the scale read the same number both times.

I would suggest focusing on other things, like how you feel! You can starve yourself to lose weight, but you are going to feel like garbage…so what good is that? After what is usually a very short adjustment period, most people feel great and very energized on this plan. How your clothes fit is another way to measure your progress…and remember if weight loss is your goal, you didn’t put the weight on overnight, so it is unrealistic to think it will come off that fast. Be patient.

What Can I Expect From This Program?

This program will help you as much as you put into it. We will give you the info and provide avenues of support, but you have to participate! Nearly everyone who participates sees significant improvements, and by far the people who see the biggest gains are the people that really put in some effort, participate in the Facebook group and reach out to me personally to address their issues. So ask questions, complain, admit when you make a slip, and maybe complain some more ;)

Bottom line is this: when the program is done, you’ll have a good sense for what foods have been holding you back from your health/wellness goals, and what foods can help propel you forward (and/or heal you!). You’ll feel better than you’ve felt in a long time, and have a road map for how to navigate stellar health well into your future.

What If I Mess Up or Slip-Up During the Program?

We are not expecting you to be perfect…there is no such thing. If you don’t give it a try you will be where you are now. If you are happy with that, great, carry on. If you are not then you have nothing to lose. If you slip up during a snack or meal, we’ll encourage you to get back on track the next time you eat. Do not be in the mindset “I had one piece of cake so I might as well eat the whole thing” or “I had some potato chips so the whole day is shot!” The whole day is NEVER shot. That one mouthful of potato chips is shot….but the next mouthful of food doesn’t have to be.

Ok thanks, Jim. I’m back!

I promise you can do it if you put in approximately 2-3 hours per week of planning and prepping your food (I shoot for an hour or so Sunday and Thursday, for example). A benefit to the prep is that it saves time as the week wears on and you get busy (and hungry!). Things are ready to go for you as well as the fact that you don’t need to stress out about what to eat, it’s already planned out and mostly ready to rock.

Are You Ready to Take Control?

Signing Up Is Easy!

For just $33 (special price for January 2017), you’ll have access to the Northeast’s most supportive, informative online group run by Jim Eaton, NTP and me (Eric Marsh, owner of FIT).

  • Every module, you will receive a syllabus including all of the pertinent info, recipes and your approved foods list. Additionally, all of your questions will be answered as you go.
  • Each day, you’ll receive tips for working your way through the program, and be supported by the dozens of others who are working the program right alongside you.

This program makes getting healthy easy, affordable, and accessible to everyone – no matter where you live or what your schedule is like!

Please visit this link to register online and reserve your spot!

Email Info@FunIntellignetTraining.com for any questions!

For a rare change, I’m going to show you how I did with it as well.  The first pics are at the beginning of the
program and the others are about 4 months in.  I’m not too experienced taking selfies, so please don’t judge!
Normally I eat pretty well, but I had a rough go of it during Vanessa’s pregnancy and the first couple of month after.
Typically there is a bit of a back and forth regarding what we are going to eat, but during this time it was a losing battle so I just gave in and ate whatever was available/she wanted. Add to that the fact that during this time frame I did more sitting than I have in any other part of my life and you’ve got a recipe for disaster…as the pictures display.  Not good. I was so incredibly unhappy with myself that it parlayed into every aspect of my life.
I know what I’m doing, but even so, I needed a little kick in the pants in order to make the necessary changes.  This program did just that.
The hardest part was forcing myself to set aside time to prep my food.  Everyone is different, but for me, a big session on Sunday gets most of my staples ready for the week and then I can pop in another quick prep session mid week to fill in any gaps.  The food prep was (and still is) absolutely key to making this work.

I was very worried about cravings.  Before starting, I literally NEEDED to eat chocolate. No joke.  By day 2 or 3 I had absolutely no food cravings and that was amazing to me how quickly my body adapted to the “cleaner” food.  Awesome!

I was also worried about a lack of energy due to the lower carb intake.  Zero issues. This isn’t really a low carb diet, it is intended to eliminate the processed carbs.  You can still get plenty of energy from fruits and veggies to sustain your training intensity.  My staple carbs to keep my energy up was a medley of sweet potatoes, beets and other veggies and that worked great.  We’ll have recipe ideas for you guys, and the group will share recipes as we try them as well.
For me I know that the primary thing I need to avoid is bread and processed carbs. They do not agree with me and I get bloated and sluggish pretty much immediately, and I put on weight in just a week or two of eating it. I also found out that I can have some dairy, but only in small quantities. If I have too much at once it does not end well.

It had a huge impact on helping me to change my habits and get back on track after all of my “pregnancy weight”!  I stayed on task for 2 weeks in Brazil and feel like I came back exactly as fit as when I left; amazing considering typically I gain 7-9 pounds while we are there.  There is no way I would have been able to stay the course if I didn’t just finish the program to get me on track and committed to my good habits.

Another awesome benefit was that my digestion cleaned up significantly.  I was reliant on probiotics for months prior in order to maintain “normal” function.  Within the first few days I felt entirely normal and all of my issues were cleaned up.  This in and of itself saved me about $40/month in probiotics!
My skin is more clear, my mood has drastically improved, my energy levels have been consistent without caffeine and my ADD symptoms, although ever present, have been a bit more manageable as of late! Oh yeah, and I weighed in at 179.5 pounds for my jiu-jitsu tournament, down 26.7 pounds since the end of April and 34.5 pounds since the beginning of April when I started getting myself in gear, a nice little bonus!!!
You can click here to read a bit more about the SIMPLE strategies that I have been utilizing to make these changes.
IMG950937Brian has been following the plan for about a month now as well and he has made TREMENDOUS progress.  He was working out like a maniac before, hitting on average 10 sessions/week.  His strength and endurance were improving much, much faster than his body composition, so we got him started in changing his eating habits.
He also has experienced an increase in energy and has had no issues with fueling his workouts, even as he lost an amazing 16 pounds.  The fact that he has drastically increased some of his numbers says volumes, as he just squatted an incredibly impressive 375 during this timeframe!
I’ll stop writing as I think the pictures speak for themselves!IMG950939
I would be very very surprised if you were to complete this, train here a couple days per week and not lose weight…even though weight loss isn’t the primary goal, just a super awesome side effect of eating this way!
Ok, so you’ve read all of my jabbering. What the heck are the meat and potatoes (see what I did there?!?!) of this program?
Here goes:

(Please note, we have made some revisions to the program to better serve you!)

  • This program is implemented online using a private Facebook group as the primary means of communication.
  • Before you begin, we will provide you with a Syllabus that will give you the protocol for a Pantry Clean-Out, TONS of tips, tricks and things to pay attention to, approved food lists for each of the 3 modules, and some recipes to get you started.
  • Participation in the Facebook group is required.  The more active and engaged you are, the higher your chance for success.  It is also super helpful for other people to see what you have been doing in order to share ideas, recipes, success and yes, the inevitable struggles.
  • Many of us deal with the same things, so one person posting a challenge can help the group immensely and help us to develop new materials to help people.
  • You must plan and prepare food in advance unless you can spend time cooking every single meal from scratch.
  • You can do a 1-month membership for $33 (special price for January 2017!), but many people prefer to do an ongoing membership to get continuous support and turn their first month’s learning into lifelong habits.
  • Ongoing membership cost is only $33/month. Please note that this is a recurring monthly payment until you notify us that you would like to terminate your participation.
  • We need 7 days notice prior to your next billing cycle in order to cancel. You can email Info@FunIntelligentTraining.com if you need to discontinue participation.
  • If you should decide to terminate prior to your 2nd month, you will be responsible for a $16 termination fee to equal the regular monthly price of $49.
  • We offer $5 discounts for each non-FIT member that you refer to the group.

Oh, and of course be ready to make some good healthy changes!

Please visit this link to register online and reserve your spot!

Email Info@FunIntellignetTraining.com for any questions!

2016 Summer Deal

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We are offering new and inactive former members a prepaid three month summer membership for all of the stuff you love – kettlebells, tires, ropes and other assorted fun-for a wicked sweet price of only:

$199 for adults and

$169 for students!

Enrollment for this deal is open until June 30th.  Your three months begins on the date of enrollment and includes unlimited access to BOOTCAMP, Barbell BOOTCAMP and Kickboxing!.

It really is that simple and awesome!

Questions?  Send a message to info@funintelligenttraining.com and we’ll set the record straight!

Triathlon Training Team

images

Sprint triathlons are a great introduction to the sport of triathlon.  Sprint triathlons are three events (swim/bike/run) done in short, manageable distances that just about bootcamplogo_finaleveryone can complete.

Fun Intelligent Training and Jeremy’s Boot Camp have collaborated to put together a fun 10 week training program to get you ready for a sprint triathlon, whether it is your first or if you just want an awesome group of people to train with.

Participants will be issued a training plan that will take approximately 4-5 hours a week geared toward a beginner trainee, as well as a weekly training session with coaches to develop the skills necessary to successfully complete the Nashua Sprint Triathlon on June 12th.

To test your preparedness for race day, a mock triathlon based out of Clough Pond in Loudon will be held the week prior to the event.  In addition to skill development, participants will receive advice on what to bring, pack, how to plan, etc.  There will be ongoing support, accountability and encouragement provided throughout the 10 weeks including on race day.

Event and Date:download

Greater Nashua Sprint Triathlon 6/12/16

http://www.nashuatri.com/
Event held in Merrimack.

Events and Distances:

Swim: 0.3 miles – Lake Naticook

Bike: 9.6 miles

Run: 3.1 miles (5k)

Price and what is included:

$199 – Race day registration included

  • Race Registration
  • 10 week training calendar
  • Weekly meetings: check in, biking, and running sessions
  • 1 hr pool rental and swim lesson
  • Mock Sprint Triathlon

$119 – W/o race day registration

  • 10 week training calendar
  • Weekly meetings: check in, biking, and running sessions
  • 1 hr pool rental to practice swim skills
  • Mock Sprint Triathlon

Start Date and time

10 weeks beginning Tuesday 4/5/16, be ready to hit the road at 6pm.

Mock Sprint Triathlon Saturday 6/4/16 at Clough Pond in Loudon. Time TBA.

Meeting Location:

Fun Intelligent Training unless otherwise indicated.

30 Henniker St

Concord, NH 03301

Please email Info@FunIntelligentTraining.com to reserve your spot!

March Push up Challenge

I love the fact that so many people have been participating in the challenges and this month’s challenge is the “easiest” yet!

As I have been and continue to mention, the primary goal in issuing these challenges is to help people in get good HABITS!

Isaac SmilingA prime example of this is the fact that we had a bit of a surprise and little Isaac snuck up on a a couple of weeks early.

My normal routine of activities was totally shot as was most of the time I would have committed to last month’s Ruck Challenge, but I was able to take some of the habits from the other challenges (as well as some of my experimentation for this one) and keep somewhat active in the hospital and at home with swings and push ups.

 

This month’s challenge is predicated upon you being honest with yourself.  The goal is to improve your ability to perform PERFECT PUSH UPS, and if you cheat in any way you are doing yourself a disservice.  I strongly recommend that you take video of you performing your push ups, especially on your max days.

One of the primary issues people have is not hitting depth, meaning the the upper arms do not get totally parallel to the floor.  A good way to ensure that you are reaching depth is to take a tennis ball and place it under yourself.  Touching your sternum to the ball on EVERY REP will ensure that you are hitting the required depth.

I can’t emphasize this enough, and just like squatting, if you practice in a limited range you will only make it harder for yourself to make any future improvements.  Take the time now to reduce your reps if need be in order to ensure that you are doing them properly.

This strategy is super simple.  It is often called “Grease the Groove” and means to frequently do sub-maximal perfect reps in an effort to make your body more efficient at doing said movement.  This will be the least time intensive challenge we have done, literally only taking a few minutes per day…like 2-6 TOTAL minutes per day depending on how many reps you will be doing.

This is how it works:

Find the most PERFECT PUSH UPS you can do consecutively without breaking form.  If you need to rest it is done in a front rest position (tall plank with a straight line from head to heels/knees depending).  You can do standard push ups to start and once your form is ready to deteriorate, you immediately switch to modified push ups.  Document both of these numbers as this is what your week’s work is calculated with.

3×50% means do 3 sets of half your total push ups.  Spread the sets out throughout the day so as to be well rested when you begin each set…once again, ensure PERFECT FORM on every single rep!

Choose one of the below options.  My example is as follows:

3/1: 41 push ups

3/2: 3 sets of 21 push ups (As you can see I rounded up one rep from my 50%.)

3/3: 4 sets of 21 push ups

3/4: 5 sets of 21 push ups

3/5: 6 sets of 21 push ups

3/6 off (the 1st was a Tuesday so this first week is a bit short)

3/7 I will max again and then recalculate what my reps will be for the following week.  For example if I get 45 push ups I will begin on Monday with 3 sets of 23 push ups (I once again rounded up) and then go to 4 sets of 23 the next day and so on…

The examples are as follows:

ScreenHunter_04 Mar. 02 13.50As always, you can stack past challenges together and I STRONGLY encourage you to do so.  Get a couple days of swings and grab a few days with a couple mile ruck in addition to this.  I guarantee that if you consistently do a bit of each of these things you will see significant progress in reasonably short order!

 

January Swing Challenge Recap

I’ll be honest, I didn’t really know what to expect when issuing this challenge.  I did it partly for selfish reasons…knowing that I needed a bit of a boost to get myself motivated and in the habit, but I didn’t know how many other people would jump on board.

Oh boy was I pleasantly surprised!  We had a bunch of people participate and many hit and even exceeded 10,000 swings.  I’m going to update this post with everyone’s totals as I get them, so please shoot me an email with your numbers asap!

My experience, what I gained and what I learned:

As I mentioned above and in the original post, this challenge was issued partly to get me in the habit of getting after it and doing what I say I’m going to do every single day and not making excuses.  As far as that goes I am very happy with how things turned out.  I chose to do 500 swings per day 7 days per week, and as such I hit my 10,000 on 1/20/16.

I hit my swings daily and mixed in jiu-jitsu once a week, played basketball a few times throughout the month, and did pushups almost daily (I’m on a little quest for 50 strict pushups as it has been many years since I have done that. What I’ve been playing with very well may make it into a future challenge). In addition to this, I did a TON of manual labor.  Like 20-60 hours/week of manual labor. This will come into play when we discuss my swing total. Read more

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