Save the dates!!!!

I know September is only half way gone but there are so many things happening at Sweat in October that I want you guys to get your calendars out now and reserve these dates so you can enjoy what we offer as much as possible.

1.  October 16th- Happy Birthday to Sweat!!!  Sweat turns 2 (and Lawrence turns 36) and we are canceling classes that evening so you can come and celebrate with us.  Expect some adult beverages, food from Zoe’s, treats from Mason Dixon, love from Absolute Nutrition Huntsville, the Inbody and B12 shots from Advanced Life Clinic and…are you ready??? lululemon athletica is bringing their showroom to us!  Stop by, say hello, eat, and shop!  Enter to win 3 months free at Sweat and enter your name in extra for each new friend you bring by.  They also can win a free month at Sweat!

2.  Forget “Survive the Holidays” we want you to THRIVE THROUGH THE SEASON!  It’s no secret that we have information overload when it comes to food and nutrition and Sweat wants to provide a one of a kind fat loss experience that will be new to all of Huntsville.  Tammy Beasley, RD, CSSD, LD, CEDRD  and I are debuting a 30 day online nutritional coaching experience called “Braking Bad.”  Our aim is not to create perfect eating robots who measure their macros and calories but to help each individual in the program find how to balance their metabolisms and create life long, sustainable fat loss.  Space will be limited and there is an early bird special available NOW.  While the course does not start until after Fall Break, you will access to materials in early October.  For less than $2/day you will have access to a private Facebook group where Tammy and I will lead you step by step and day by day through an intensive 2 week jump start followed by an individualized plan created by Tammy.  No need for a babysitter or to get off work early for meeting either.  Ask as many questions as you need in order to FINALLY UNDERSTAND how YOUR body responds to food and exercise!

Register here:, then click buy now, and scroll down to online.  You will find Braking Bad there.

3.  October 18th- Self defense workshops!  Our super talented Brazilian Jiu Jitzu black belt, John Bruss, is bringing his self defense expertise in a two part workshop.  Register for both or just one.  Living Socials have access to both workshops and please email me for a special drop in price for any family and friends who want to join you for this important event!  Expect partner work.

Part 1:  Learn and practice proven self defense techniques to help escape common holds used by attackers and assailants. Learn how to use leverage and angles to break grips and escape from any size attacker. Find out how much strength and power you really have when you don’t have to rely on strength and power!

Part 2:  At times, there may be no escape from an attacker or a fight. Step up your game from the first session. You may have escaped a hold, but now it’s time to strike back. Learn and practice how to properly defend from strikes, throw punches and kicks, and, if needed, subdue your opponent.

As you can see much was added in September and October will be no different.  We are looking forward to seeing all of you at these special events!!

September Challenge

Football season is here and while that adds a big element of excitement to our weekends, it also brings more opportunities to get our eating habits out of whack.  For that reason, this months challenge is just that…CHALLENGING…but we have added expert support as well.  Tammy Beasley will be at Sweat on September 7th to do a hands-on nutritional workshop to help you construct your fat loss plate.  Sign up here.

September begins our Week Day Warrior Challenge:  

This means that 5 days a week you will eat:

1.  Lean protein at EVERY meal or snack.

2.  No less than 5 servings of vegetables/day.

3.  No more than 1-2 servings of starchy carbs/day.

These 3 are NON-NEGOTIABLE!!

Begin September 2nd by following these steps:

Step 1- Commit to our Sweat challenge by writing your name on our challenge mirror.

Step 2- Pick 5 days to strictly adhere to the rules above…Sunday-Thursday or Monday-Friday.  The other two days of the week are on your own terms.

Step 3-  All questions about food selection, hunger, energy, cravings should be asked directly on the Sweat FB page and/or at Tammy Beasley’s nutritional workshop.

Recommended but Optional Step 4-  Take before pics on your phone by September 2nd.  It should be done before you have exercised or eaten anything.  4 pics-Front, both sides, rear.  Guys shirtless in shorts and girls in bathing suits.  Take pictures 14 days later and at the end of the month.  This method of self accountability is an awesome way to stay on track.  You won’t notice changes daily but capture your start point and you will be surprised what 2 weeks of clean, controlled eating will do for you!

Best choices FAQs:

A.   What should I consider a lean protein?  A lean protein is a protein dominant food source, with very little starch or fat that does not interfere w/ hormones.

1.  chicken

2.  turkey

3.  pork

4.  beef

5.  eggs

6.  venison

7.  buffalo

8.  fish

Based on the definition above, soy should be avoided and milk products should be limited.

B.  What starches am I watching out for?– It should go almost without saying that a packaged carbohydrate is almost always going to be a bad choice.  The list below is a list of whole food starches of which to become mindful.  NONE of the foods below are BAD for you.  Please view these healthy foods as an EASY RESOURCE for glucose/sugar and therefore should be eaten within the Weekeday Warrior guidelines.  Just because a food is healthy doesn’t mean your quantities won’t impact results.  Limit to ¼-1/2 cup serving sizes at meal times.  Read labels to know the appropriate serving size for one of these foods.  One size doesn’t fit all.

  1. beans
  2. grains
  3. whole grain breads, crackers, tortillas
  4. vegetables like yams, sweet potatoes, winter squashes (acorn, butternut, pumpkin)
  5. alcohol (red wine is your best choice)

C.  What about fruit?  Once again, there is NOTHNG wrong with fruit.  You simply must realize which choices provide an easier source of energy without providing the satiating and nutritional punch of fiber.  Fruit is not a limitless food item when you want fat loss.

Your high fiber lower sugar fruits are:

  1. apples
  2. berries
  3. cherries
  4. grapefruit
  5. lemon/limes
  6. pears

The fruits above are great choices to keep in stock and eat not only for smoothies but to help quench a sweet tooth after dinner, prevent or lower cravings in the afternoons, or sweeten water or yogurt.

Your highest sugar and lowest fiber fruits are below:

  1. bananas
  2. grapes
  3. mango
  4. papaya
  5. pineapple
  6. watermelon
The fruits above are ALWAYS a better option than eating a candy bar or cookie.  If they help keep you on track, don’t try to eliminate these options from your life.  Simply become food aware.  The first list is not ‘THE GOOD LIST’ of fruits any more than the second list is ‘THE BAD LIST’ of fruits.  For example, If you are about to dive into a bowl of ice cream, a banana or mango are the two fruits I’d hit.  Blueberries would not pack that immediate gratification to keep me away from the Rocky Road.  Post workout however, when I’m feeling good and a craving is no where in sight, list one is where I’m headed to sweeten my smoothie.

***  If needed, this is a great Supermarket guide  to look through.

I look forward to seeing LOTS and LOTS and LOTS of names on the mirror this month!!!