Revival- End the year strong!

There are only 8 weeks left before we leave 2014 and enter into a brand new year.  Without a doubt, THIS is the season many fall off the fitness wagon and end up making December the “fattest month of the year.”  Weight gain sky rockets during the holidays and while we understand why this happens, we won’t let this happen without a fight!

We want to REVIVE your 2014 New Year Resolutions and make sure you greet 2015 feeling great about who you are and what you have already accomplished!

Mark your calendars because the 7 Deadly Sins of Fitness Challenge begins on Monday and will take you through almost until the end of the year!  You will get a new food challenge each week to TACKLE and STACK so that in 7 weeks you are eating as if bikini season was right around the corner.  We know there will be a few, worthy occasions where you will not and should not adhere to the challenges but your goal is to get right back on track the next day after those cheats are over.

In addition, you will be given a simple, no equipment workout to do at home or at Sweat.  We expect you to do this workout once a week and to keep track of your total reps.  Each week your goal is to beat your previous rep count.  Don’t cheat yourself by breaking form either!  Push to fail and rest for success.

Check your inboxes this weekend and Facebook for more details and updates.

Get your friends together, commit, and share.  Let’s do this!

Nov. 3- Sloth

Nov. 10- Envy

Nov. 17- Wrath

Nov. 24- Gluttony

Dec. 1- Lust

Dec. 8- Pride

Dec. 15- Greed


The Cookie Monster Within Us!

First and foremost, if you want to get a grip on cravings you HAVE TO eat properly.  There is no way around that and for our “Braking Bad” group this has been one of the most positive changes they have experienced.  Nothing beats the impact of balanced nutrition throughout your day.  However, we aren’t robots and life can be unpredictable so accept that no matter how “perfect” a day, week, or month you have eating wise, cravings will eventually surface.  This weekend I touched upon the topic of temptations vs. trigger foods with the “Braking Bad” group.

Trigger foods are any foods you enjoy that will create a cycle of intense cravings for several days after indulging in them.  They are not only hard to resist at the moment but under most circumstances as well.  Will power is under constant use.  To contrast, temptations are simply foods that you like and enjoy but do not cost you any or much will power to turn down.  Under normal circumstances where you are fed and fueled you don’t feel much need to partake in these items when they are near.  You can enjoy them and move on.

I have chips, M&M’s, Twizzlers, and loads of other pre-packaged snacks front and center in my pantry and most of the time even when I come home hungry, I don’t want a bite of them.  If I choose to have some, I do.  No guilt.  No binge.  No worries.

However, you will no longer find brownies, cookies, or peanut butter in my house.  These are treats that I do allow myself when I’m out to eat but do not have easy access to reach on a normal basis.  If will power is like a muscle, it will reach failure and I need my kitchen to be a mentally peaceful place, not a constant battle of wills.  Brownies, cookies, and peanut butter trigger true BINGES for me.  Remember The Cookie Monster?  That’s me!

To make matters worse, I enter what feels like a sugar detox for several days later where I crave the same binge again.  When I decided to treat my trigger foods differently from other temptations I was finally able to create a balance and make peace with these foods.

1.   Never buy them to bring home from the store.

2.   Never order these items in bulk no matter the discount.

3.  When out, choose to eat the very best of the trigger food.  It has to be WORTH IT.

No food is to be truly forbidden from your life.  If you completely restrict yourself from eating something you love, the mind games and misery begin. However, if you recognize certain foods that make you lose control and make your kitchen into a war zone where you are constantly exercising your will power, then step back, acknowledge the situation, and create a realistic boundary.  There is a healthy middle ground.  You just have to find it!


Good, Great, and Guilt

For those who don’t know or don’t remember, on Oct. 13th Sweat kicked off Braking Bad, Sweat’s first ever online nutritional coaching workshop led by the uber talented and experienced RD, Tammy Beasley.  We are two weeks into the program and our group of 15 can boast about big time breakthroughs regarding appetite, energy, and mindset.  Hot topic today…good, great, and guilt!!

95% of diets fail.  66% of those who have fallen off their “diet wagon” will actually gain back MORE weight than before.  Why?  The sexy diets out there kill your metabolism.  They teach you nothing but to acknowledge and love short term weight loss wins because those translate to multi-million dollar book sales.  $$$ is sexy.

Braking Bad is definitely about what and when to eat but has just as much to do with your mindset towards food.  Are you sad about good because great wasn’t achieved?  Do you feel guilty about each and every “bad” food you eat?

1.  Follow plan but there is to be no food guilt associated w/ a spoonful of ice cream or stealing a couple of fries off your child’s plate.  While you can view them as cheats, the reality is that it’s those small “permissions to let live” that create lasting fat loss change in the long run.  These small imperfections reduce food anxiety while satisfying a craving and will keep those big binges at bay.  Unless your goal is to be on stage in 12 weeks in a bikini competition, you do not need to sweat over every little bite of food.

2.  There is to be no food guilt associated w/ good in comparison to great!  Do you ONLY praise your child for making A+ marks?  If your child struggles in math and makes a hard fought B- are you disappointed?  Can I get a Facebook brag for a “grind it out C!!!”  If you spent most of this year over exercising and under eating and now find yourself making decisions, as Tammy says, “MORE OFTEN THAN NOT,” that leave your appetite down, your energy stable, and your binges at bay then you are on the right track.  You can turn that C into a B next time, as your skill power improves.  The C is a win and will create change!!

In short, a lifestyle change must match your unique metabolism, goals, and life’s schedule.  Once you have attained that, acknowledge that perfection is neither required nor to be admired.  Give yourself permission to live!

October @ Sweat

Two years ago, I thought I was opening up a business to help people get in shape.  I’d spent years at a traditional gym watching men and women avoid the weight lifting floor simply because they hadn’t a clue nor the time to learn how to work out efficiently and create changes.  I was sort of excited but way more terrified than anything else.

Luckily, I have a husband who is a dreamer and believed in me more than I believed in myself.  Today, I leave my studio each night feeling absolutely fulfilled.  I cannot imagine my life today without my Breakfast Club, my Brunch Bunch, and my Evening Warriors.   It is an absolute pleasure to watch my rookies understand proper movement patterns and accept challenges they once thought were out of “their league.”  And, to my veterans…sometimes my brain hits the rewind button during one of our workouts and I recall who you were and how you moved before you made Sweat a consistent part of your lifestyle.  I just am in awe of how far you have allowed yourself to travel…faster, stronger, healthier, and in love with the journey.

To top it off, I have a team of trainers that cannot be beat.  Christy Scott, Eric Knytych, Diane Snell, Cara Gilchrist, John Bruss, and Karen Doehrman are as different as night and day in what they train and how they train, but their talent, education, work ethic, and passion is visible day in and day out.  I cannot thank them enough for being a huge part of Sweat!!!

In short, October 16th from 5:30-7:30, I am not celebrating a business.  I am thanking each and everyone of you for trusting Sweat and believing in us.  We want you to stop by after work, eat, drink, shop, and enter to win several prizes along with friends and family.  Your hard work and friendships have meant a lot to us these past 24 months!!


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!!!



Keystone Habits

I, as well as many others, are probably very tired of the battle between food vs. training.  What’s more important?  What will get me to my goal the quickest?  How do I get a six pack?

If you are keeping up w/ current research, and of course we are here at Sweat, the answer is likely a third option that many have not even yet considered, mindset.  In the long run, neither food nor exercise will matter if your mindset still views WHAT YOU EAT as a diet and HOW YOU MOVE as a chore.  

How do you, or anyone else for that matter, create SUSTAINABLE, LIFE LONG change?  How can you change your mindset so the journey for which you embark is not necessarily easy but definitely achievable?  How do you get to become that person that worries about clean foods and enjoys training?

Want the million $$$$$ answer?  Then re-read the title.  FIND your keystone habit.  That’s right, 95% of all lifestyle overhauls FAIL but research tell us that committing yourself to ONE meaningful HABIT change has the potential to completely rewire your brain.  I’m in love with the book by Charles Duhigg called The Power of Habit in which he delves deeply into this topic.  If you want to learn more about your habits and how to change them, pick it up.

I say all of this to remind you of the August Food Challenge which really needs to be retitled our August Keystone Habit.  Could this months habit challenge be the practice that rewires your brain?

Remember, there’s no magical difference between a night time fast lasting 11 1/2 hrs vs 12 hrs vs 13 hrs.  The spark is in the snowball effect of this habit!  Why are you eating, when you are eating?  Present yourself with the challenge of foregoing that evening snack knowing that your morning meal will come 12 hours after what you have chosen to eat the night before.  It seems like an innocent habit to try out but it has enormous potential.

Overhaul the overhaul.  One habit can change EVERYTHING.  You don’t have to take my word for it because science backs me up.

Think.  Train.  Live.  Differently.  – jeidi


I’m Not That Great…



I’m not that great.  I’m not that tough.  I’m not that athletic.  I’m not that smart.  You can look at my old report cards, my non-existent high school athletic career, and my less than stellar list of leadership roles and come to the conclusion that there is absolutely nothing extraordinary about Jeidi Pippins.


I take ownership of being absolutely regular in every aspect of my life and that is what drives me to push myself harder each and every day and achieve my goals.


I wasn’t born athletic but I worked my tail off and ran the Cotton Row a few years back at a 6:15 pace.  That’s pretty damn good!


I wasn’t born an intellectual but somewhere in college I learned to study and finished my undergraduate and graduate degrees in 5 years.  That’s pretty damn good!


I’m not that great but I have a loving relationship w/ my husband, two children that hug and kiss me, and I’m running a new successful business, Sweat Fitness.  That’s pretty damn good!


I have 5 copies of Dr. Daniel Crosby’s new motivational book, “I’m Not That Great” and I want to give them away to 5 people bold enough to reveal how being regular has made them do things they never thought possible.  Be bold!  Share your story on our Facebook Page to let us hear the story of your journey!  The contest will run from today through Friday, November 23rd.

Think.  Train.  Live.  Differently.

The Holidays Are Making Me Fat: Lies We Tell Ourselves

Holiday season has arrived and with all the festive decor, exciting parties, and added shopping, this can also be the time of year to gain weight.

Far be it for this personal trainer to put a damper on your Holiday traditions. In fact, I’m inviting you to let your hair down on special occasions and be physically, mentally, and emotionally connected to those beautiful moments. Don’t agonize over your calorie count on Halloween night, Thanksgiving, the cookie decorating party before Christmas, nor the decadent Christmas meal(s). LIVE. LAUGH. LOVE.

Make those memories and know it is not those special splurges that cause you to become overweight. Your pants stop fitting mid-December because of all the other occasions when you are physically, mentally, and emotionally disconnected from your activity and food.

The extra temptation and stress is definitely felt during this time of year.  There are fun recipes to try, cold whether to keep us from outside activities, houses to clean for upcoming parties and house guests, and shopping seems to become a part time job.  Eating can often be a way to seek mental peace from the madness.  We sit down with a plate of food in hopes that life will momentarily come to a halt and allow us a few minutes of selfish pleasure.


However, life never stops.  You likely engulf this food, hardly having tasted it, and leave feeling dissatisfied.  There is still cleaning to do, shopping to be done, children to help with homework, and laundry to fold.


It’s THOSE moments, the ones you hardly remember that cause the weight gain.  The Iron Bowl, Thanksgiving, Christmas Eve, Christmas day, and New Years are completely innocent yet often blamed for holiday weight gain.  Splurges are allowed and when tied to family gathering and traditions, I say, they are downright necessary!


So how do you reconnect with your food and activity when stress is high so you can genuinely enjoy the holidays and keep from going up a pant size?  Set REALISTIC boundaries!  It would be wonderful to be able to follow the “perfect” meal plan suggested by the latest fitness magazine you picked up at the grocery store.  However, it’s not the time to overhaul your kitchen and figure out how you make a Thanksgiving extravaganza full of super foods.


  1. Look at each week on an individual basis.  If you don’t have a lot of parties happening this week but a ton coming in 2 weeks, your goals for this week, shouldn’t look the same.  It’s wonderful to be consistent with your diet, but it’s the holiday season, we are in survival mode!
  2. Most parties will happen Friday and Saturday so plan on an alcohol free Sunday through Thursday and meals heavy on protein and vegetables.
  3. Under no circumstances put a bowl of holiday candy on your desk or on the kitchen counter.  Fill those bowls with apples, oranges, and bananas.  If you are really hungry, those fruits won’t seem like a stupid idea.
  4. Do not go to the 7 o’clock party and expect to get your dinner eating finger food.  Worst idea ever!  I get it,  you are on a holiday budget and you are tired and don’t want to cook, but party food isn’t dinner.  Stop by Zoe’s or Taziki’s, pick up dinner, eat, change for the party, and you won’t gorge on the cupcakes, cookies, and nachos.  You will eat them but you will be IN CONTROL!
  5. MOVE, MOVE, MOVE!  Yes, I’m going to plug in Sweat and tell you that we have certified personal trainers putting together all of our classes.  Our classes are strength based, challenging cardiovascularly, and plain fun.  Just because bathing suit season is gone and your shorts have been stored away, doesn’t mean your interest in looking good should join them.


In short, THINK.  TRAIN.  LIVE.  DIFFERENLY on a daily basis so you can LIVE.  LAUGH.  AND LOVE FULLY on special occasions!