Many of you completed our 6 week New inBody Challenge and WOW, some of your results were amazing!  We are so proud of each of you. You all are Do-ers!

With that said, let's review some of the key takeaways and lessons learned: 

(1) 6-weeks is NOT a long time. Any positive changes, whether big or small, are great changes and should be celebrated! It means you're headed in the right direction.

(2) Sometimes self-guided challenges don't go as planned. We loss the motivation, we tend to cheat ourselves, and unfortunately plans don't go as planned.  If this has happened to you, maybe its time to think about other ways to keep you on track. More about that below ...

(3) "Healthy Food" or healthy substitutes aren't always as healthy as we think.  Just because something says its "organic" or "sugar free" or Paleo or gluten-free, doesn't mean it has quality ingredients or that we can overindugle.

(4) If you realized that trying to change on your own wasn't that effective, you may want to incorporate more accountability and coaching in your plan, to keep you on track!  

Certified Precision Nutrition Coach Christina offers Nutritional Coaching catered to your specific needs, goals and will help you find the best nutrition path for YOU. Schedule your first consult today at the front desk and start feeding your body like you love your body! 

Sleep & mix up your workouts to boost your metabolism!

The speed at which your body utilizes energy is known as metabolic rate. Your basal metabolic rate (BMR) counts as 60-75% of your total daily calorie burn. These are the calories your body is burning at a very basic level. BMR can also be found on your InBody scan results. Below are some things you can do to help boost your BMR:

1. Strength Train- Granted you might not burn as many calories in a strength training session as in a run or bike ride, the benefits for your metabolism will last well beyond your workout. How? Through the muscle you build. Muscle mass raises your BMR becuase it burns more calories-even while you sleep!           Examples: TRX Strong & TRX Total Body 

2. Do HIIT- High Intensity Interval Training- Not only will you burn more calires during your training session, you'll continue burning more calories up to 48 hours after. This is known as "the after burn effect".                        Examples: TRX Fit & BF Sweat

3. SLEEP! Skimping on sleep prompts your body to store fat and therefore slow down your metabolism. Sleep deprivation throws your hormones out of wack, and will also make you less motivated to exercise or make other healthy choice. Try to aim for 7-9 hours of sleep per night to make sure you're not slowing down your metabolism!

Simple things you can do to eat less, without even noticing!      

1. Use smaller plates. This will give the illusion that the plate is fuller and sends a signal that you're eating more than you actually are 

2. Serve yourself 20% less. The mindless margain is about 20%, which means you can probably eat only 80% of what you usually do and you won't even notice a difference in hunger! 

3. Use taller, skinnier glasses. We all know liquid calories can sneak up on you. If you find yourself drinking anything other than water, try using a taller glass rather than a fatter one. It creates the same illusion as using the smaller plate, it seems like your consuming more than you actually are.

4. Eat protein for breakfast. Everyone says breakfast is the most important meal of the day, but only when it's high in protein has it been proven to supress your appetite and reduce subsequent eating throughout the day. 

5. Eat 3 meals per day. No more, no less. Skipping meals can make it difficult to control your appetite and eating more than 3 meals can cause you to overeat. 

6. Keep snacks out of sight. People eat more when food is visible and right in front of them. The extra effort of having to get up to get a snack makes you question whether you're actually hungry or not, and therefor if you really need it.

7. Chew thoroughly! slow down and chew each bite, even if that means counting your chews. This will not only help you digest easier but it will help you slow down and therefor fill up faster.

8. Don't eat from the package. When you can't see how much you're eating you are way more likely to lose track and eat double or triple what you thought you were. If you pour a proper portion into a bowl  it will give you a visual of how much you're going to eat before you even take the first bite. 

9. Don't eat in front of the TV. One of the number one reasons for overeating is distracted eating!  Typically the end of a show/movie signals the end of your meal when in reality you should have been done eating way before that. 

10. Don't pay attention to health claims! A lot of times foods with packaging claiming that it's good for you is really processed junk. These claimes cause people to drastically underestimate the calories in these items resulting in overeating. Truely healthy foods (vegetables, fruits, and unprocessed foods) most likely won't have any labels at all.