Yay! It’s finally spring and we’re on the cusp of warmer weather with more sunshine. I hope you’re feeling it as much as I am.
Hello and welcome to April at TruFit. In this month’s newsletter, we highlight member Susan DeMartini. Kayla shares a Cucumber Dill Rotisserie Chicken Salad, and a word or two about nutrition and fat loss.
This month we highlight Sue DeMartini…
Sue doing push ups.
“I am so thankful my desire to become stronger and healthier lead me to TruFit! It was one (of many) snowy days in November that I witnessed a somewhat overweight lady attempting to get out of her vehicle. Although she may have been hampered a bit from the snow, it was obvious that her weight and lack of strength was inhibiting her abilities. It occurred to me that if I did not make some real changes in my diet and exercise, I too would become someone lacking in strength and agility. I was a bit apprehensive about “joining a gym” and wondered if I would enjoy it and/or if I would be successful. However, after my first meeting with Jess, he gave me the confidence that becoming stronger and agile, even at my age of almost 60, was a sure thing. I absolutely love my small group! Especially the days that I’m leaving work and feeling so exhausted, I yearn to get to TruFit because I know how great I will feel after the workout. Sully has been the most gentle, kind, and patient trainer. I didn’t realize that I would ever enjoy “exercise” so much! My conversations with Kayla, the nutrition coach, have always been productive giving me such great ideas in how I can make good food choices but also more importantly how to handle my thoughts regarding food and “diet”. I always look forward to our weekly conversations. The other day I was crouching down in my kitchen reaching for a heavy appliance and I realized that I was able to bend down, pick up the appliance, and stand up with no effort. Previously I would have to either push myself up or pull myself up, but now I can do it unaided. My balance is so much better and I feel great overall. I am excited about my continued journey to better health and a stronger body, thanks to TruFit.”
Well done Sue. You’re the reason we do this.
Also this month, our on staff nutrition coach offers this super yummy recipe. Let us know in the comments how it turns out for you.
CUCUMBER DILL ROTISSERIE CHICKEN SALAD
3 cups rotisserie chicken, chopped and chilled
2/3 cup plain Greek yogurt
1 tablespoon dijon mustard
Juice of 1/2 lemon
1/3 cup green onion, chopped
3/4 cup seedless cucumber, peeled and chopped
1/2 cup celery, chopped
1/4 cup fresh parsley, chopped
1 teaspoon (dried) dill
1 teaspoon sea salt
1/4 teaspoon freshly ground black pepperMix all ingredients together in a large bowl and stir until completely combined.
Store any leftovers in an airtight container in the refrigerator. — thanks Kayla
Pep talk time. We’ve been hearing lately about how hard it is to actually lose weight and reduce body fat. Weight loss, and for most people, this also means fat-weight loss, it’s a simple numbers game (more on that shortly). Often nutrition and exercise go hand in hand with weight loss, and for good reason. Everyone knows regular exercise is good for our body and good for our emotional and mental health. Yet many if not most people disregard it for tons of reasons. But for those who make it to a gym like TruFit have taken a big step but it’s only step one. Getting started is step two, and that’s not even the hard part.
The hard part is staying consistent and adhering to the plan your coaches offer. We know the plan works. We know the numbers work. By numbers I’m talking about calories, which is a measure of the thermogenic properties of food. There are neither good nor bad calories just as there are neither good nor bad inches, it’s merely a unit of measurement. But we can use this info to affect a desired change in body composition. In the case of a person wanting to lose weight, it’s simple, you must consume fewer daily/weekly total calories than you expend or burn in the same time period. That’s it. In theory, you could eat donuts for breakfast, lunch, and, supper and still lose weight if you ate fewer total calories than you burn. Of course, eating donuts is a nutritional catastrophe so I certainly do not recommend it.
At TruFit, we offer our members a couple of meal plan options, based on your personal fitness goal, that are designed and proven to work, are healthy, ensure proper nutrients and portion size. Sometimes it’s less total calories than you are used to which may take a week or three for your body to adapt. This is where the hard part comes in. If you take up one of these plans, it represents a change in diet, a change in habits, a change in decisions, and a change in behavior. No change is easy. You cannot do extra sit ups or walk an extra 2000 steps to offset extra calories. A weight loss goal is 80-100% nutrition and calories while getting a minimum of 150 minutes of exercise per week is icing but also has it’s benefits that can greatly contribute to weight loss.
So, ask yourself, you’ve been on our plan but you aren’t losing weight, have you really and faithfully been following our plan? If so, then yeah, weight loss happens. If not, then weight loss does not happen. Only you know for certain. We’re here to help because we really want to help. However, you must be honest with yourself. Are you adding to your plan? Are you following only part of the plan? Are you ignoring your plan? Are you disciplined during the week but binge/cheat on the weekends? Are your calories a daily roller coaster? Alcohol and junk food can easily derail and delay any weight loss goal/program. Do you have questions or do need some alternatives? We can’t help if we do not know you are struggling or if you have doubts or questions but don’t ask us. No plan is written in stone but we can help you by modifying it to your specific needs. Call to action: ask us for help if you need it.
A bit of a soap box but I urge you, if you are struggling with weight loss, to really think about your role. You came to us for help because you want a change, you want to lose weight, look and feel better, have more energy, get stronger and healthier. That’s great. You have to be willing to make a change or two to ever realize the change, the future you you want. A change for a change. But since we’re all human, (except politicians) you are fully capable of making the sacrifices to realize the change you desire. And by the way, it is and will be well worth your efforts. Patients and consistency. You can do it.
Have a great April everyone.
Coach Sully
