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:  https://clients.mindbodyonline.com/classic/home?studioid=30584, 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!!!

 

 

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.

www.sweathuntsville.com

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!