Class at 4PM, 5PM and 6PM
The Weight Loss Challenge:
This was a huge success, I really am proud of how many
people committed to making real changes and losing weight over the last 8
weeks. Everybody, including
the people who didn’t even need to be in the challenge lost weight. Some people (Amy and Teresa) were told they really shouldn’t
even be worrying about losing but wanted to be in it to keep their friends
and/or spouses motivated and still walked away with body composition changes
and weight loss, pretty awesome stuff all around. Everybody might just be waiting to hear who won and if
that’s the case you can scroll down and see the results but first I do want to
point out some other peoples results that definitely deserve an honorable mention. Everybody in the top 10 lost more than
5% of their body weight, that’s pretty huge, especially when 1 of those people,
Stef, (6th place) originally weighed in at 122.6 lbs and somehow
managed to lose 10lbs and drop her bodyfat percentage to 17%. For someone who
really could’ve just blown this whole challenge off, she really made some big
changes and it shows, great job. In
fifth place was Sara who over the last few weeks was really starting to show
results and getting comments from people in and out of the gym, she took a
weeks vacation midway through the challenge and still managed to come back
without falling off her goal. What
people don’t know is that Saras schedule doesn’t allow her to get her every
time we have class but she would email me on her days away from the gym asking
about how she could modify the workout at home, she showed real commitment and
ended up losing over 12 lbs (8.8%).
Fourth place was
Kelly. Kelly took this thing
serious, she made excel spreadsheets for her diet on both her workout and
non-workout days then had me alter them even more strict for the final few
weeks, she asked me to write out workouts that she could do at home, she read
articles on healthy weight loss and dropped her body weight percentage by 8.9%
and body fat percentage by 9%.
Really proud. In third
place was Greg, his success is probably almost 50% due to his wife's motivation
(and meals) who shouldn’t go unmentioned, Amy originally weighed in at
111LBS!!!! BUT she wanted to do the challenge for Greg and ended up losing 6
lbs herself! But anyway, Greg was
smart, he kept a weekly average of 2.5 lbs lost per week and pretty much
consistently weighed in this way. This is the kind of weight loss that sticks,
slow and steady by making smart choices and also making sure to increase his
class attendance during the full 8 weeks.
Greg lost 19.8 lbs and I have a feeling he’s going to continue to drop,
great work… In second place was Kathy, this makes me really happy (and that’s
hard to do) Kathy has been with us forever and even she’ll admit this challenge
is exactly what she needed to get motivated to make changes. She came in right away, excited to start
the weigh ins and lost 9 lbs in the first week! She was the only person to lose weight every single week during the challenge and even did
so over a couple of weekends that she traveled 15 plus hours in the car. On her days outside the gym she worked
out at home and has already said her 29 Lb loss isn’t enough and won’t stop
until she hits her goal of 40 lbs!!! During the whole challenge I thought Kathy
had it locked up and it was close, very close, 0.5% close! With a total
percentage of weight loss of 15.9% Nick overtook Kathy and showed up Saturday morning
straight-up welterweight at 145.7 LBS!!!
Obviously Nick is competitive as hell but this was real weight loss and he
managed to bring his bodyfat percentage down to 10% and did so by never losing
more than 5 lbs in one week until the final weigh in. Nick saw the challenge and committed to it, he ran
multiple road races on multiple weekends throughout the challenge, he almost
never missed a class and kept his average calories to about 1500 a day. The best thing about Nick winning this
challenge was his initial response to winning. Nick immediately told me that he
wants me to split the winnings with Kathy because if it wasn’t for her he
wouldn’t have pushed so hard throughout.
Not only am I really happy about how well Nick did but I’m 100% more
happy about the fact that this challenge has built awesome morale and
camaraderie in the gym with everybody involved, perfectly shown in Nicks
gesture. The total money collected
was $420 for the winner, I’ve decided since Nick would like to split it up that
I will be adding to it and giving both Kathy and Nick $250 each.
I really hope everybody took something away from this challenge and
learned how related the foods we take in are to our weight on our scale and
some, if not all of the lifestyle changes you’ve made stick. Keep up the great work!! Today we will celebrate by lifting some
heavy ass weight!
Todays Workout:
In 15 Minutes establish a 1 rep max:
Deadlift
In 15 Minutes establish a 1 rep max:
Back squat
In 15 Minutes establish a 1 rep max:
Strict press
Score is the total of the three lifts
The purpose of testing these lifts is to prove that lifting sub maximum
loads with an accelerated heart rate (the metabolic conditioning
workouts we do) will get you strong. Many people think the only way to
get strong is to lift heavy (85% of max plus) all the time and avoid any
form of "Cardio" conditioning. That type of training will get you
strong but it will not get you fit or prepare you for anything but heavy lifting. The type of training we do will provide results across
all aspects of fitness, not just one. The chart below will show where
you rank in true pound for pound strength. Get ready to hit some PR"s
today at your new bodyweight!
Total percentage of weight loss final results:
1. Nick 15.9%
2. Kathy 15.4%
3. Greg 9.3%
4. Kelly 8.9%
5. Sara 8.8%
6. Stefanie 8.6%
7. Casey 6.8%
8. Nicole 6.7%
9. Marcia 6.4%
10. Amy 5.5%
11. Jen 3.8 %
12. Priyanka 3.5%
13. Darleane 2.9%
14. Chantal 2.8%
15. Jay 2.4%
16. Erin 2.0%
17T. Danielle 1.8%
17T. Karen 1.8%
18. Bryanna 1.0%
19. John A. 0.7%
20. Teresa 0.4%
