October Sugar & Alcohol Challenge

Join us for our October Sugar & Alcohol Challenge! The challenge runs from Oct 1-31 and costs $10 to participate.  The goal of this challenge is to make you more aware of your sugar and alcohol intake during the month of October.  This usually tends to be the month that we start to give into more temptation as we approach the Holidays.  Perfection is not expected during this challenge, but our goal is to hold you accountable for making better decisions when it comes to sugar and alcohol.   Here are the rules: - Register on the clipboard under the TV at the gym.  Payment can be made via cash or your Zen Planner account. - You will track daily in Train Heroic whether or not you consumed any alcoholic…

How much water do I actually need?

Let’s talk about some of that High Quality H2O people! Today we are going to dig in on the ever looming question, how much water do I actually need? There is a general rule of thumb when it comes to drinking water and that is to drink at least half of your body weight in ounces. I weigh about 185 right now which means I personally need to drink at least 95 ounces of water. However, there are a lot of other factors that take place that affect us all. How much do you sweat during exercise, what is the temperature today, humidity level, etc. One way to add up how much additional water you should intake is that for every 20 minutes you are active, you drink an additional…

Do you have an “Appetite of Opportunity”? (Strategies for Eating Out)

One of the key things we know about sustainable good eating habits is that "failing to plan is planning to fail".  In this article, I’d like to talk about having a plan for when you are going out to eat.  One of the biggest, most telling, tools I use when talking to people about making dietary changes is a simple question: “Do you know what you are going to eat for breakfast, lunch, and dinner, tomorrow?” And I don’t mean ‘kinda know’. I mean know specifically what you will be eating. People who make great progress, or who maintain a good level of bodyfat, will usually know this, as well as the next day, and the next! They go to the grocery store to buy specific items for the meals…