Allow me to introduce you to an inspiring woman.  JoAnn is a personal training client at The Exercise Coach in Schaumburg, IL.  JoAnn has lost just over 100 lbs. to date and revolutionized her physical fitness.  She is also a professional communicator and a student of the new science of personal fitness success (which we are pioneering).

I believe JoAnn has a lot to offer from the perspective of a successful “changer.”  I have asked if she would be willing to share the wisdom she has gathered so far on her wellness journey with The Exercise Coach community.  As you know I’m driven by a passion to help people for whom standard workouts don’t work.  I scour the scientific evidence and pool wisdom from 16 years of practical experience.  However, hearing from folks who apply these truths to their own personal fitness experiment is invaluable.

From time to time, JoAnn will be guest posting on our blog to share her journey with you.  She’ll be answering questions like:

What types of programs did you try before The Exercise Coach?

Why did you give The Exercise Coach a try?

How has having a Coach made a difference for you?

What are your current goals?

Have you ever felt like quitting?

How important is having a mental game plan?

How important is really understanding “Why” Whole-Effort Exercise works?

Who else will The Exercise Coach work for?

I’ll let JoAnn give you a little preview of what’s to come:

The last two years have been a bit of a roller coaster for me with all the ups, downs, twists, turns, thrills and chills you’d expect from losing 100 pounds, plus a few things I didn’t see coming. I’m looking forward to sharing my story and promise to give you the real deal—the good, the bad and the ugly.

It’s a little scary going public with this adventure, but it’s also exciting. One thing I’ve learned in my two years at The Exercise Coach is that there are a lot of rewards that come from jumping off the cliff and taking on the challenge. There’s a lot of satisfaction in doing what you never imagined you could. Thanks Brian for giving me another cliff. I’m jumping off.

There are so many more things I want to ask JoAnn and share with you.  I am more excited about these posts than any I’ve shared before.  Please don’t miss them and share them with your friends.

If you are motivated to reach your goals, let us help you find the strength and skills you need to make it happen.

The quest for fat loss has challenged people for years on end.  We have proven solution, The Metabolic Comeback.  The Metabolic Comeback is designed to improve your health resulting in the loss of fat.

Experience The Metabolic Comeback at The Exercise Coach

The Metabolic Comeback refers to the combination of The Exercise Coach workout (20 minutes, twice a week) with the Whole-Food Nutrition approach described in our Nutrition Playbook which is available in-studio only.  When you perform Right-Intensity Training, while simultaneously giving your body the fuel it needs to build muscle and provide sustained energy in conjunction with eliminating foods that lead to inflammation and weight gain, your body will transform before your eyes.  We interviewed JoAnn about how she personally experienced her own Metabolic Comeback.

Q: Tell us about what your nutrition and exercise habits were prior to coming to The Exercise Coach®.

Until three years ago, I was the poster child for the food pyramid and chronic cardio. Conventional wisdom told me to eat my oatmeal, but fear fat and to take it easy on meat, so I did.  I didn’t eat much fast food or drink pop regularly. It was water, coffee or milk, skim of course. Junk food, chips and such, was really only for snacks.  A turkey sandwich on whole wheat, an apple and small bag of chips was a regular lunch. Dinner was protein, starch and a vegetable, something like boneless chicken breast, white rice and green beans with a little butter. Those side dishes frequently came out of a box, some kind of noodle with powdered sauce. Friday was pizza night, no exceptions, and this Wisconsin girl ate cheese regularly. I was never a huge drinker, but certainly had a glass of wine when the mood struck.

I also had many weight loss attempts. There were “natural” supplements with all sorts of claims about high quality vitamins and detoxing. I drank liquid protein, a truly nasty and stomach turning substance. I tried plans where the food was sent to you, some real and some dehydrated looking junk. My husband watched me pour boiling water over a dry gray disk and asked what it was. “A hamburger,” I said. He shook his head and said “No it’s not. I know what a hamburger looks like and that’s not it.” Believe it or not, it was actually one of their better selections. Of course, I tried plans where you prepared your own food. None of it worked to take off much weight. Worse, I always gained it back and then some.

For years, I belonged to the health club in our office building. It was cheap, it was convenient and it was rarely crowded. When I signed up, someone gave me an orientation fitness assessment which included calipers to measure my fat. What a great way to spend your first meeting with someone. She came up with some workouts. Pool walking was her suggestion. Only a tiny 20-year old would think that getting into a bathing suit at 150 pounds overweight at a place where I was likely to meet a co-worker was an awesome way to get started. The slippery pool bottom was also where I tweaked my knee, an injury that still acts up. At my most motivated, I’d go 5 days a week, using the treadmill and occasionally other equipment although I wasn’t that confident about using it.

When you’re significantly overweight, there isn’t a whole lot that’s open to you in exercise, but conventional wisdom says you can always walk. Even if you can only get to the end of the block, walk and then tomorrow go a little farther. So mostly I walked. In my neighborhood. In the park. At the gym. On the treadmill in my basement. I walked alone and I walked with friends. I walked until there was pain (darn shin splints!) and I walked until I was soaked with sweat and exhausted. Here’s the thing—I’m not sure I ever got better at it. There wasn’t any real progress. The beauty of a treadmill is you know your speed. I’d max out at about 2.8 mph. Oh I could crank it up over 3 mph for a minute or two, but certainly never the whole workout, not even a good chunk of one.

Maybe I was kidding myself on my effort. That is certainly possible, but please believe me when I say I felt challenged and sore. I don’t think I lacked for motivation and I don’t shy away from hard work. I never asked how the program was working out. I think I convinced myself that I was the problem.

At the time, I would have described my energy levels as fine, normal. It’s only in comparison to my current energy that I see a major difference. Let me share my own version of “A Tale of Two Cities.”

In 2009, my husband and I took the trip of a lifetime to Paris. It was all I expected—charming, romantic and beautiful. What I also remember is being, exhausted, hot and cranky, with an aching back and legs to match, both hurting more with each passing day. We walked everywhere for long stretches of time and my body was just not up to it. I don’t think I was the best travel companion.

Fast forward to October 2014 and a trip to New Orleans. We walked everywhere since parking is such a challenge in the city. Other than mealtime we were on our feet and walking from about 10 a.m. to 10 p.m., some days logging 10+ miles just sightseeing. We’d listen to music then walk the mile or so back to our hotel. We did that for seven days and I never felt tired or sore. Quite a difference.

It’s only by comparing then to now that I realize how many accommodations I made and needed. I moved slower and moved less. I rested because I needed it, not for relaxation. Minor exertion made me hot and uncomfortable.  In a lot of ways, I was going through the motions.  Now, I feel up for a bit of adventure and welcome challenges. The one-word answer that comes to mind is “zest.” I have regained my zest for life.

Q: What changes did you notice after starting to work out at The Exercise Coach®?  How long did it take for you to see some of these changes?

It wasn’t long after I started at The Exercise Coach (about 6 weeks) but long before any noticeable weight loss that I realized my back didn’t hurt. I had gotten so used to it hurting, that it was almost an identifying characteristic. Saying “I have a bad back” was similar to “I have blue eyes.” It was a given. Turns out it wasn’t.  I can do things like rake leaves or move furniture without any ill effect. I’d be hard pressed to say when I last suffered from a sore back.

The same could be said for my knees. I used to avoid all sorts of things and my knees bothered me regularly regardless of what I was doing, sometimes even sitting. It was another given. That was another thing that basically vanished after about 6 weeks at The Exercise Coach.  My knees definitely have some damage, both from injury and years of obesity. I can’t say they never hurt, but it isn’t all the time or every day. Also my perpetually tweaked knees now manage to get me up a flight of stairs and I’m not huffing when I get to the top.

Another thing I noticed was a change in my sleep. Unlike my pre-EC days, I now fall asleep quickly, I sleep well and generally stay asleep. If I do wake up to use the bathroom, I fall right back to sleep. I don’t have days on end with some kind of insomnia. It’s a relief to be able to fall asleep when I feel tired, rather than tossing and turning.

I don’t know exactly when I saw improvements in strength, stamina and endurance, only that I did and I continue to see improvements. It comes out in unexpected places. I can wear heels again—losing weight obviously relieved a lot of pressure from my feet, but my legs are stronger and so is my back. Seeing a pair of high heels I was wearing to a wedding, my husband wanted to know if I was bringing along some flats, expecting that my feet would hurt as they always had in the past. Instead I danced for hours in those shoes. Better yet, I wasn’t tired or sore the next day.

The place I really see evidence of strength and stamina is in my thinking. I no longer consider “how long” or “how far” as in how long will I be on my feet or how far will I have to walk. I no longer consider what I can’t do because I’ve found that there is very little I can’tdo, particularly if I’m willing to put in the time and effort to learn. That goes for doing a proper push-up or learning a bit of boxing, both of which I’ve taken on in last year, neither of which would I remotely have tried four years ago. I don’t have to limit myself and I don’t have to be afraid to try.

Q: Tell us about how your implemented a “Whole Food Nutrition” approach to your diet.   How have your health habits have permanently changed since then?

From the beginning, my coach knew that my goal was weight loss, although he immediately redirected me and said my real goal was health.

I jumped in with both feet, eliminating breads, rice and other processed starches. Soon after I eliminated sugar and other sweeteners. The hardest part wasn’t the food itself, it was learning how to put together a meal. Sometimes, it’s subtraction, like holding the toast when I eat a vegetable omelet for breakfast. Other times it’s substitution, instead of a chicken sandwich, it’s chicken on salad with a homemade vinaigrette. I plenty of lean protein, a variety of vegetables and fruit, and fats like olive oil, basically a diet of whole, unprocessed foods.

Before I tried eating this way, I would have said that I had a real sweet tooth and loved bread. What I found was that not only did not miss these foods when I eliminated them, but I stopped craving them. When I indulge now, I notice the cravings come back with a vengeance. Consistently eating whole foods essentially eliminated my cravings for processed junk.

None of that would matter however, if it wasn’t getting me to my goal. When I started, I wanted to lose a whole person. In fact, I estimated I’d have to lose about 150 pounds to be a normal size. Bottom line, was eating this way getting me where I wanted to go?

The answer is yes, plain and simple. I lost consistently, week after week. Admittedly, it was never fast enough for me, considering I had that whole person to lose. Thankfully, my coach provided much needed perspective on my progress.

Eating whole foods has benefits beyond weight loss. I was always pretty healthy, but in four years I’ve been sick exactly twice. I no longer suffer through an annual cold or bout of strep. I’ve been told I look younger, a reflection of the improved skin and increased energy that come from eating nutrient-dense foods.  I like knowing that I’m giving my body good fuel.

I’ve made a conscious decision to pursue health and I do that by eating nutrient-rich foods. I refuse to adopt a mindset of being deprived. I’m not being punished by limiting certain foods. I have embraced change-it is simply the way I live now.

See more of JoAnn’s story here and here.

Experience The Metabolic Comeback for Yourself

We invite you to take The Metabolic Comeback Challenge for yourself.  30 days of eating according to our Nutrition Playbook (think lots of proteins, veggies, fruits, and healthy fats) combined with two, 20-minute workouts with us per week.  See for yourself how your energy levels, strength, and overall appearance can change for the better within just those 30 days.  You shouldn’t be spending hours in the gym in an attempt to “sweat off the pounds”, nor should you feel hungry all the time.  The Metabolic Comeback allows you to find out how it feels to function at your best. Find the Exercise Coach studio near you or talk to your coach today about getting started!

At The Exercise Coach®, we have developed a Nutrition Playbook to help educate our clients on the foods that will best promote optimum health and decrease inflammation, water retention, and other damaging effects.  Through Whole-Effort Exercise and Whole-Food Eating recommendations, all of our clients can experience what we call The Metabolic Comeback.

TIPS AND TRICKS FOR A SUCCESSFUL 30-DAY METABOLIC COMEBACK

A great way to kickstart your Metabolic Comeback and reset from time to time is to take a personal or group 30-Day Metabolic Comeback Challenge.  Did you know that we now have a Pinterest board exclusively containing recipes approved for the 30-Day Metabolic Comeback?  Take a look through the more than 150 ideas and feast your eyes on just how many wonderful meals are awaiting you!

Save your recipes and plan your weekly meals! Don’t wait until the last minute to decide what your next meal will be. It’s when we are hungry and and desperate that it’s easiest to reach for the wrong kind of foods. Write down what you plan to eat for breakfast, lunch, and dinner for the week so you can make sure to buy the ingredients needed to prepare each meal. Check out the meal planning worksheet and food journal located on our Nutrition web page.

What Should Be On My Plate?

We’ve also created a wonderful guide for you to keep posted on your fridge during your 30-Day Metabolic Comeback.  You can also take a picture with your smart phone to use while you shop.  Listed here are all the items approved for The 30-Day Metabolic Comeback.  It is also a great ongoing guide since we recommend that 80% of the time, you eat the foods on the guide.  Pick this up at your local studio or download it here.

After you have filled your grocery cart with the fresh produce, meats, and healthy fats from the list above, feel free to check out some of the great packaged items available for added convenience. Remember, eating right does not have to be a huge chore!

30-DAY METABOLIC COMEBACK APPROVED FOODS AT COSTCO

From Top Left to Bottom Right:

Artichoke Hearts packaged in Water – Perfect to slice up for salads

Sun Dried Tomatoes packaged in Olive Oil – Lovely for sauces or salads

Sliced Fruit – Convenient individual packages freeze-dried fruit – Grab and Go!

Whole Almonds – A great value, great for snacking, salads, or pretty much anything!

Organic Coconut Oil – Comes in a 2-pack, great for cooking

Vanilla Beans – Make awesome treats like coconut whipped cream to serve with fruit!

Victoria Marinara Sauce – Made with all fresh ingredients, use this with meatballs over zoodles for a lovely meal.

Bagged Cauliflower Florets – With all the cauli rice you will make, these packages are perfect!

Organic Raisins – One of the few dried fruits without added sugars.  Yum!

Franks Red Hot Sauce – Add a little heat without the added sugar!  Great on eggs.

Medjool Dates – Best for making your own sauces, dressings, or popping in any time

Bagged Assorted Baby Squash – For a little variety when it comes to your veggies

Dried Honey Crisp Apples – Dried, but not crunchy, sweet and chewy, great for a salad or snack

Organic Tomatoes – Buy these in bulk for the many recipes they will be used for!

Canned Pink Salmon – Wild caught, Alaskan.  Great, easy protein

Pure Leaf Unsweetened Iced Tea – For an alternative to water.  Try adding some fresh squeezed lemon or fresh mint!

Spinach Florentine Sausage – Organic chicken sausages.  Use in a breakfast hash or for dinner.

Antioxidant Frozen Berry Blend – For vitamin packed smoothies

Macadamia Nuts – Look for these as well as the shelled pistachios in the nut aisle

Pitted Kalamata Olives – To add great flavor to salads, soups, or sauces

Chia Seeds – Add crunch to salads, or try a chia pudding without the honey

Cold Pressed Green Juice – Yum!  Made only of kale, spinach, apple, cucumber, celery, romaine, lemon, and mint.

Hard Boiled Eggs – Couldn’t be easier – 24 peeled, ready to eat hard boiled eggs!

*Update Jan 2017: We know there are many new products available all the time, and the list above is a selection of products available at the time this post was published.

30-DAY METABOLIC COMEBACK APPROVED FOODS AT TRADER JOE’S

From Top Left to Bottom Right:

Uncooked Bison Burgers – Thaw 2-3 hours before desired cooking, grill, and top with your favorites for a delicious bunless burger meal.

Just Mango Slices – Dried mango, a great snack!

Roasted Plantain Chips – Made in Peru, a nice crunchy snack alternative to potato chips!

Unsweetened Dried Bing Cherries – Lovely for salads, sauces, or snacking.  All fruit, no sugar

21 Seasoning Salute – This spice blend will be your best friend.  Use on meats, potatoes, or veggies!  Tastes great and no sugars!

Organic Free Range Extra Large Brown Eggs – The best you can buy from a store

Coconut Oil – In case you forgot to buy from Costco, Trader Joe’s has you covered!

Organic Unsweetened Applesauce – Made from organic apples, this applesauce tastes naturally sweet without the danger of any hidden lead or pesticides

Chile Lime Chicken Burgers – Another great option to thaw, grill and eat for a fun, simple source of protein.

*Update Jan 2017: We know there are many new products available all the time, and the list above is a selection of products available at the time this post was published

ARE YOU READY?

Are ready to have more energy, get rid of unwanted bloat, decrease cravings and inflammation, regulate your hormones, sleep better, and feel great?  Talk to your coach today about getting started on your own personal 30-Day Metabolic Comeback Challenge.

(See also: 30-Day Metabolic Comeback Approved Items from Whole Foods!)

30-Day Metabolic Comeback Challenge

30 DAY METABOLIC COMEBACK APPROVED ITEMS AT WHOLE FOODS

From Top Left to Bottom Right:

Bulk Nuts – Whole Foods has a huge selection of fresh nuts.  Go for the raw cashews, almonds, macadamias, or pistachios.  Avoid any nuts with sweet or salty glazes.

Brat Hans Sausages – This company makes several kinds of sausages; most of which are approved for the 30 day comeback.  They’ve got a great flavor and texture, and pair well with some eggs for breakfast.

Tessemae’s Balsamic Vinaigrette & Zesty Ranch Dressings – Tasty, ready-to-go salad dressings! Sometimes it’s nice to get a break from making your own.

Rao’s Marinara Sauce – This sauce has a healthy price tag, but can be a lifesaver if you are pressed for time to get a meal together.  Pair this with some fresh ground beef and spaghetti squash for a great quick meal.

Shredded Coconut or Coconut Flakes – use these as a topping for some fresh fruit, or toast them fora nutty, crunchy snack.

Applegate Lunch Meats – this brand of deli meat contains no added sugars, additives, or thickeners.  It’s a great choice for an easy protein source that won’t load you down with unwanted extras.

Canned Pink Salmon – another great protein source in an easy package to pop open and enjoy.  Mix with some homemade paleo mayo, chopped celery, raisins, and grapes for a quick lunch!

Coconut Aminos – this soy sauce alternative is perfect to make salad dressings or your favorite stir-fry.  Try a stir-fry over cauliflower rice during your 30-day Metabolic Comeback!

Harissa – this garlic chili paste is a great choice to add some zing to your eggs, roasted root veggies, or sauces.  Just because your are eating your best for 30 days doesn’t mean you need to sacrifice flavor!

Pacific Bone Broth – this brand is a great choice for your stocks as there are no hidden sources of sugar or other unnatural additives.

Pederson’s Uncured, No-Sugar Added Smoked Bacon – finding a brand of bacon with no added sugars can be a challenge.  Many Whole Foods stores carry this elusive brand, so if your local store does, make sure you bring some home!

Grind-Your-Own Nut Butters – fresh almond, cashew, or sunflower butter can be a tasty treat during your 30-day Comeback.  Grinding your own at the store is a great way to ensure that your nut butter doesn’t contain added hydrogenated oils, sugars, or complex flavor enhancers found on many store-bought nuts.  Go for raw, unsalted or lightly salted with sea salt nuts when you grind your own butter.

*Update Jan 2017: We know there are many new products available all the time, and the list above is a selection of products available at the time this post was published.

Let Whole Foods Help You!

Still need more guidance?  Many Whole Foods stores offer a concierge personal shopping service where they work with your specific dietary needs and preferences to get your groceries all ready to go for you!  They even deliver to your door if you ask them to!

Additional Resources:

30-day Metabolic Comeback approved foods at Costco
Our 30-Day Metabolic Comeback Challenge Pinterest Board
30-day Metabolic Comeback approved foods at Trader Joe’s
What Should Be On My Plate? (Printable Download)

Meet Jeff and Staci Goldman.  Jeff, along with his brother Kevin, recently opened the doors of The Exercise Coach – West Bloomfield in the Detroit, Michigan area.

Before launching their new studio, Jeff and Staci decided to put into practice what we at The Exercise Coach® teach our clients about Whole-Food Nutrition in combination with the Right Intensity Training we provide.  They took the 30-Day Metabolic Comeback Challenge and had some fabulous results. Check out our interview with them below to hear their story.

Tell us about your new location and how you decided to open an Exercise Coach.

Our first location is in the heart of our hometown, West Bloomfield Michigan. We were fortunate enough to secure a location in a very busy retail mall with a lot of foot traffic.

Jeff wanted a career change and sold his business in finance. He spent 9 months researching a new opportunity.  He came upon The Exercise Coach and thought it was a perfect fit because he was always into fitness and exercise. He approached his brother, Kevin, with the concept in hopes he would love it and want to partner in order to open up multiple locations.  The message that The Exercise Coach preaches about the importance of muscle quality and it’s impact on overall health is a philosophy that they both share as well.

What prompted your decision to take the 30-Day Metabolic Comeback Challenge?

We feel that you need to practice what you preach.  In order to fully back the Metabolic Comeback Program, we had to take the 30 day Metabolic Comeback Challenge ourselves.  We knew, that even though we “thought” we were eating healthy, there were changes that needed to be made.

What were the biggest changes you noticed during your Metabolic Comeback Challenge? Any surprises?

The biggest change we both noticed is the bloating was going away and we didn’t feel run down and sluggish after eating a meal.

One of the biggest surprises for Jeff was that he was rarely hungry and he lost 12 lbs the first month and 27 lbs to date, even though he didn’t think he needed to lose the weight.  Staci lost the 5 lbs she could never get rid of, and has maintained that to date. The plan is about making great food choices for life. Of course, you do ultimately lose weight and feel good when you truly eat better.

Share what you have learned as a result of completing the Metabolic Comeback Challenge that you will be able to pass onto your clients.

For one, it’s not as scary as it sounds getting rid of certain food groups during the 30 day Challenge.  And when you are able to start adding back in those food groups, you will realize that you didn’t miss them after all.

Next, the key is prepping a day ahead of time. Once you are prepped, it’s easy — you are able to grab and go.  And finally, you will learn to read labels in a different way…you are not counting fat grams or calories, you are making sure it is fresh, whole foods, minus the ingredients you do not want!

What are your best tips for success for a client who may be considering taking this challenge as well?

It’s only 30 days!  Just do it! The Exercise Coach workout is so efficient that you really have more mental energy to invest in healthy eating.  If you have others in your home, doing it together it will make it easier.  After the first couple workouts and first few days of whole-food nutrition your motivation will be super-charged because you will know experientially that you can do it!  I know it sounds cliche, but the Metabolic Comeback is not a diet, it truly is a lifestyle change!

Are YOU ready to experience the Metabolic Comeback Challenge?  Check out the following resources to help you plan, then talk to your coach about getting started today!

Check out these Resources:

Metabolic Comeback Foods Available at Costco and Trader Joes / Tips and Tricks for Success

Metabolic Comeback Foods Available at Whole Foods

Our 30-Day Metabolic Comeback Challenge Pinterest Board

What Should Be On My Plate? (Printable Download)

Is your metabolism functioning at its optimum potential?  Are you looking to improve digestion, lower blood sugar levels, lose bloat, and feel your best?  The Exercise Coach has designed a simple wellness and weight loss solution called The Metabolic Comeback.

The Metabolic Comeback is a uniquely designed process that will absolutely maximize exercise and nutrition success for anyone, regardless of current fitness level.  Additionally, its effect on individual metabolism is very positive, and anyone over 40 years old will probably really welcome some metabolic assistance.

For the record, metabolism refers to the sum of all hormonal processes and chemical reactions that take place in a person’s body every day. We’ve learned the influence that exercise and eating has on metabolism greatly impacts two areas – wellness and weight control.  In reality, you are always on either a positive or negative “metabolic trajectory.”  For many of us, our weight gain or loss will be a pretty good indicator of the path we are currently on.  The Metabolic Comeback is designed to turn around weeks, or even years, of “negative trajectory” and put you on the path to sustained optimal wellness and a healthy weight.

The Metabolic Comeback is the product of years of research and experience, work with thousands of clients, and the combination of some cutting-edge products that you can find at The Exercise Coach® studios around the country.  Here is the basic formula for The Metabolic Comeback Experience:  Whole-Effort Exercise + Whole-Food Nutrition = A Whole New You.  Wouldn’t it be great to make this year your healthiest year ever?  It sure would, and that’s exactly what can happen with a commitment to The Metabolic Comeback!

Let me share a bit about what makes our powerful formula so effective for people who need to see better results and don’t have the time or inclination to become a fitness fanatic.

Whole-Effort Exercise

Science-Based – Workouts at The Exercise Coach® are based on the science that links metabolic trajectory and health with muscle fiber physiology. Our approach uses specifically designed protocols that promise to deliver the most thorough muscle activation possible, and therefore the greatest total-body results.

Data-Driven – Each workout involves precision personalization and real-time bio-feedback to keep our client’s efforts exactly on the right track.  It’s truly the smartest burn around!

Fat-Burning – Our training sessions focus on improving muscle quality, in order to burn fat and build strength. The days of long workouts are over if you really want to maximize your results.  Strength and interval training designed to ignite your metabolism for “always on” fat-burning, is the way we do it.

20-Minutes – This is the part you have to see (actually feel) to believe.  It’s true, though.  We have helped thousands of people get the results that matter most to them through our hyper-efficient 20-minute workout approach.  It’s one of the things our clients love most about us.  That’s right, every workout will be 20-minutes long and we can get you from where you are to where you want to be.

Coach-Led – Our friendly, knowledgeable coaches are trained very specifically to deliver better results in less time.  They are committed to making each of our clients feel comfortable and at home, as well as removing all the guesswork for them. They assess their needs, customize workouts using smart training technology, and then educate and motivate them to reach their goals.

Whole-Food Nutrition

A Proven Playbook – Our Co-Founder, Gerianne Cygan, has assembled a user-friendly guide that organizes all the principles our coaches refer to in one convenient playbook. The Exercise Coach® Nutrition Playbook makes sense of which foods can help and which foods can hurt your metabolic health.

A Powerful Kickoff – The Metabolic Comeback Challenge is a 30-day commitment to combining whole-effort exercise with whole-food nutrition.  This focused personal initiative is designed to quickly turnaround a sluggish metabolism, optimize hormonal health, and encourage participants with real results in just 30-days.

A Practical Journey – The Exercise Coach® Nutrition Playbook is not just about fast results, but it’s also about sustainable practices for life-long health and wellness. The material is designed to teach you how to eat well as a lifestyle so you not only maintain your results, but from time to time are able to reach new levels of achievement.

The Metabolic Comeback is something you can experience at any Exercise Coach® studio around the country. We hope to see you at a studio near you very soon.

To get started on your Metabolic Comeback click on the “Two Free Sessions” Button below.

For years healthcare professionals pushed the idea that weight loss was as simple as eating less and exercising more.

The thinking went something like this: Our basal metabolic rate determines the number of calories our body needs on a daily basis.  If we take in fewer calories than what we need, our body will use stored energy (fat) to make up the difference.

Since 3500 calories equals one pound of fat, decreasing the number of calories you take in and moving more to burn additional calories, will cause weight loss.  So, for every 3500 calories of caloric deficit created, your body will lose a pound of fat.

While that may make sense mathematically, too many variables come into play in order to make that basic equation always work.  Herein lies our conundrum.  While calories are important, there are many more factors to take into account when it comes to weight loss and feeling better.

All calories are NOT the same.

Protein, carbohydrates, fat and alcohol comprise the different types of calories we consume.  Each time we eat, we set off a series of metabolic events within our body based on the types of food we eat. Over time we have come to learn that a calorie is not a calorie.

6 Reasons All Calories are NOT Created Equal:

1.     It takes more energy for our body to digest protein.

2.     We know carbohydrates trigger a spike in blood sugar and the hormone insulin to be released, which signals our body to store and hold onto fat.

3.     We know protein is comprised of essential amino acids, which are critical to sustaining life.

4.     We know there is no such thing as an essential carbohydrate.

5.     We know fat is essential to our body and our brain.

6.     We know our body responds negatively to carbs vs. fat.

We know a plate full of chicken (protein) makes us feel very differently than a plate of cookies (carbohydrates).

Our body’s unique response to various types of calories means we can’t rely solely on the quantity of calories we consume, but instead must rely on the type and the quality.

Weight loss is different than fat loss.

While weight loss is easy to measure on a scale, the desired outcome for most is really fat loss.

Our metabolism impacts how we feel and how much we weigh, and our Basal Metabolic Rate is the amount of energy (calories) it takes to sustain our metabolism.

When we restrict the amount of energy (calories) we take in, our body realizes it has less energy to sustain itself.  So, two things happen:

1.   The body has to find stored energy to use

2.   The body rids itself of whatever requires the most energy

Ideally, our body would do what we want and just get rid of fat.  However, instead of doing what we want and getting rid of fat, our body turns into a department store after Christmas: Everything must GO and that includes lean muscle mass, as well as fat.  If that’s not bad enough, our body will then cleave the most metabolically expensive tissue (muscle) because it recognizes there’s not as much energy coming in to sustain what it once had.   The result is a lower basal metabolic rate…not good!

Exercise should do more than ‘burn calories’ and burn you out.

From a caloric perspective, the most important thing to improve our metabolism is to increase our muscle mass.  It would then make sense to choose exercise that focuses on increasing muscle.

When it comes to weight loss, conventional wisdom has taught us that aerobic exercise (long-duration, low-intensity) will burn the most calories.  However, the effect doesn’t drive the desired outcome.

Muscle is comprised of different types of muscle fibers.  These different fiber types all need to be activated to maintain our peak metabolic rate.  The issue with long-duration, low-effort exercise is that only one type of muscle fiber is activated, which also happens to be the least metabolically needy.  If we don’t exercise in a manner that activates all our muscle fibers, not only will we lose muscle mass, but our metabolic rate will decrease, as well.

Furthermore, the above list is just the tip of the iceberg.  Additional factors such as sleep, digestion, age, genetics and stress are but a few of the influences that complicate the calories in/calories out equation.

The Metabolic Comeback – A Simpler Way

While it is easy to become weighed down with the complexity of caloric consumption, The Exercise Coach® provides a simple solution…The Metabolic Comeback.

Our simple formula: Whole Food Nutrition + Whole Effort Exercise = A Whole New You, delivers a tried and true formula that will transform how you look, feel and function.

The Metabolic Comeback is something you can experience at any Exercise Coach® studio around the country. Coming this February we are launching our first National Metabolic Comeback Challenge. At participating studios you can take the challenge, experience cutting-edge training and nutrition, and you may win a local or national prize. This year we are awarding the national male and female winners with $5000 prizes each. Visit exercisecoach.com/comeback to contact your nearest studio for more information about The National Metabolic Comeback Challenge. You must register by January 20th to participate.

We would love to help you make 2017 your best year ever! Make the commitment to a smart game plan for next year now!

Let’s be honest.  When many of us get fed up with our health, and we really want to lose that extra weight, we look to a change in diet to help us get there. However, when we finally achieve the desired result, we stop eating differently and that weight comes right back on.

Changing our diet is about more than just weight loss.  Changing the way you think about food and paying attention to those health and lifestyle improvements that come with cleaning up your nutritional act can help you adopt a sustainable way of eating that allows you to look and feel your best.

What Changing Your Diet Means

At The Exercise Coach, we promote whole-food nutrition.  The simple act of eating foods that are whole (made of one ingredient or in their natural state) or real (not processed in a factory or turned into something else) will make a huge difference for many of us.  The Standard American Diet (SAD) unfortunately includes far more sugar, unhealthy fats, and chemicals than our bodies should digest to function properly.

In addition to choosing whole, real food, we also challenge our clients to eliminate grains (wheat, corn, flour, etc), added sugar, and dairy for 30 days.  These big 3 “food villains” are labeled as such because they oftentimes do our bodies more harm than good.  What this means is that, for the marginal nutritional value you get from eating these foods, you also get an abundance of unwanted responses from your body.  Take a look at the infographic below to see what we mean.

Learn more about these “food villains” and others in our Nutrition Playbook.

How Changing Your Diet Changes You for the Better

Making dietary changes like these can feel difficult.  Your body has been used to a steady flow of sugar, along with those comfort foods filled with wheat and dairy.  While your body is learning to reset, you may take solace in the fact that eating this way will finally allow you to achieve your weight loss goals.  However, measuring your progress via the bathroom scale can be a vicious way to feel defeated.  While losing fat will be one result of sticking to this way of eating, the scale may not reflect that, at least initially.

The good news is that the body experiences lots of positive metabolic changes when we improve our diet.  These changes greatly impact our overall health and wellbeing, but they are easy to overlook in the quest for simply losing five pounds.  While you work through your 30-Day Metabolic Comeback Challenge, look for changes in your body like improved focus and mood, decreased sugar cravings, energy stabilization, better sleep, reduction in allergies, and more.

Fueling our bodies with whole, nutrient-dense food and eliminating the potentially harmful ones unleashes amazing benefits.  Get ready to experience these as you join us on our National 30-Day Metabolic Comeback Challenge this February.  Learn more here.  Enjoy health!

So, you want to be slimmer and tone your body but your weight just won’t budge. There are few things more frustrating than that.

Consider the following 7 “Weight Loss Limiters” and discover what could be squelching your results.

Limiter #1: Your Mind 

Your mind is your greatest asset for achieving any goal. However, until it’s been programmed for success it will do more to derail your efforts than anything.

If a negative thought comes to mind, reject it.  If you see yourself as out-of-shape or overweight, forget it.  Decide you want to be fit and think of yourself that way.  Reprogram your mind to see yourself as you want to be.

Make up your mind you can achieve the body you’ve always dreamed of and be the change you want.

Limiter #2: Your Fear 

Most of us fear change – even if it’s positive.

Motivational speaker and author, Anthony Robbins, has outlined three beliefs to conquer fear and create lasting change.

1.     Believe that something MUST change.  Don’t just consider a change, but realize something MUST change.

2.     Believe that YOU must change it.  Take responsibility to lose weight. While others can help, in the end you’re the one who makes it happen.

3.     Believe you CAN change it. Despite past failures, believe you can reach your weight loss goal, put your mind to it, and be unstoppable.

Limiter #3: Your Excuses

Excuses for being out-of-shape will keep you right where you’re at.  Sure, excuses take less effort than actions, but only actions will get you where you want to go.

Expect more from yourself and focus on the benefits you’ll enjoy once you achieve your goal.  What’s more important, excuses or results?

Limiter #4: Your Commitment 

Ever try to lose weight only to give up a few weeks later? If you truly want to succeed, your commitment to the process is critical.

The margin between success and failure is bridged by your commitment so don’t give up until you achieve your goal.  If you don’t give up, you’ll never fail.

Limiter #5: Your Diet 

It’s no secret that if you consistently eat the wrong food, all your efforts will be in vain.  Stop eating junk foods and replace them with whole foods, such as high-quality proteins, vegetables, fruits, and healthy fats.  These are all vital for health and weight loss. The Exercise Coach® Nutrition Playbook is a tremendous guide and a proven game plan for weight loss success.

Limiter #6: Your Exercise Intensity

Are you exercising at the right intensity?  Consider this:

While generally safe, low intensity activities such as walking are time-consuming and have little effect on fitness and weight loss. The demands on the body’s systems (muscular, skeletal, and cardiovascular) are simply too low.

Increasing intensity to a moderate level is a step in the right direction, but prolonged “cardio”, especially in the absence of strength training, still requires minimal muscular activation and typically results in short-lived progress and limited wellness benefits.

High(er) intensity exercise can definitely kick fat loss into gear.  However, high intensity does not mean high risk. When done properly, you can be confident you are working hard enough to force positive change in your body without worrying if it’s too much or too dangerous.

The Exercise Coach proprietary technology coupled with our highly skilled and certified Coaches have led to our trademarked Right Intensity Training.

Right intensity Training is individually meaningful exercise that safely optimizes muscle activation.  The resulting improvement in muscle quality leads to more efficient fat loss, cardiovascular vitality, bone health and other vital wellness outcomes.

Limiter #7: Your Support

Unfortunately, those who try to lose weight on their own are less accountable and more likely to fail.

How hard do you exercise when no one is watching?

How precise is your nutrition when no one is asking?

How much motivation do you have if you go at it alone and don’t have to answer to anyone?

Recruiting friends, family or a fitness coach to keep you accountable to your nutrition and exercise program will most certainly help you reach your weight loss goal.

It’s easy to see the reason(s) you can’t lose weight, isn’t it?  Address your Weight Loss Limiters, get serious about your results, and begin the last weight loss program that you’ll ever do.

Let The Exercise Coach® remove all your Weight Loss Limiters so you don’t waste any more time, energy, and effort on mistakes.  Join us and take the 30-Day Metabolic Comeback Challenge!