Weight loss can happen easily when you keep your diet filled with foods like these. Give your body what it needs to burn calories, regulate hormones and satiate hunger.


Eat eggs for breakfast, in your salads, as a snack...just eat eggs! They are full of protein and nutrients, and they fill you up. Don’t leave out the yolk- eat the whole egg for the most health benefits. 


Start your salad with a bed of leafy greens like: kale, spinach, swiss chard & collards. Low calories, low carb and high fiber, leafy greens are super nutritious with vitamins, antioxidants and minerals. Get your calcium from your salad- some studies show it aids in fat burning.


Throw salmon in your salad or eat it with a pile of veggies on the side. Easy to prepare, low in calories but high in omega 3 fatty acids and iodine, salmon is a go-to protein source that benefits the thyroid keeping your metabolism running strong.


Pile up the broccoli, cauliflower, cabbage and brussel sprouts. These veggies not only fill you up without the calories and add lots of fiber to your diet, they even have protein content higher than most veggies. Cruciferous veggies are also known to contain cancer fighting substances.


Keep it unprocessed for your heart health and up your intake of lean beef and chicken for a filling high protein meal or snack. Your cravings go down and weight loss goes up.


Throw ½ an avocado into your salad. A brilliant source of healthy fat, avocados are in fact a fruit. Their healthy fat helps the body absorb the antioxidants in your veggies.


Snack on nuts for balanced protein, fiber and healthy fat. Nuts can improve metabolic health and populations who eat nuts tend to be leaner, so enjoy- just don’t go nuts on the nuts...they are fairly high in calories.


Try eating ½ a grapefruit before your meals. It is known to suppress appetite reducing your calorie intake. 


Throw 1 oz of chia seeds into your smoothie. Incredibly high in fiber, chia seeds can help fill you up and keep you feeling satisfied longer.


Make fruit your go-to snack or include it in any meal. Yes- fruit is high in natural sugar AND that sugar is released slowly into your bloodstream thanks to its fiber content making fruit an excellent weight-loss friendly addition to your diet.

Don’t Let The Scale Get You Down


Often times when we begin a new workout routine or have been doing a workout routine for a while there is a tendency to get frustrated with lack of movement on the bathroom scale. Body weight can be a tricky thing. There are several concepts to understand that contribute to this effect but it is important to remember that change takes time and you will need to stay consistent in order to make any changes lasting.

The first roadblock to get over is the concept of a body weight “Set Point.” The Human body usually does not want to change size and shape. If you try to lose an enormous amount of weight the body will compensate by releasing hormones to make you more fatigued or more hungry. Similarly if you try to gain weight the body will reduce your appetite and increase metabolic output. Because of this it does take a strong push to get the body to respond to your initial dietary and exercise changes but with consistent changes over time the body will respond and you will eventually see the results you are looking for. 


The second culprit that can lead to excess pounds is “Muscle Tone.” Another difficulty when beginning a weight loss or fitness program is the initial increase in lean muscle and bone mass that happens as a result of increasing physical activity. Most of this increase is due to water retention and an increase in “Muscle Tone”. Muscle Tone is a muscles preparedness to flex or do work. As muscle tone increases the amount of fluid held within the muscles increases which can cause you to hold on to a couple pounds as you begin an exercise program.


Lastly it is important to remember that the human body adapts to stress and you will eventually hit a “Metabolic Equilibrium.” Although you have reduced or increased your caloric intake and made changes to your exercise habits, these changes can not be sufficient for indefinite weight loss or gain. If you consume 500 less calories in a day your body will adjust its lean mass to sustain itself on the lower amount of calories. 


When beginning a new fitness regime, it is important to remain realistic with your goals and your expectations. No amount of body weight will change in a short amount of time. Weight loss or weight gain takes weeks, months, and sometimes years to accomplish. It is most important to remember where you started from and how long it took you to get in that shape. Allow time and remain consistent and changes will take place. 



Don’t waste time filling out that OTHER bracket you’ll never win, join our POWER MADNESS BRACKET instead for a chance to win great prizes! Starting March 19th all of our studio locations will compete to see who will make it to the big dance and win the grand prize. Here’s how it works:

Phase 1 Qualifying (3/19-3/30):

Power Madness is an intra-studio challenge for our members during the March Madness basketball tournament. During Phase 1 Participants will collect points from 3/19-3/30. Members can accrue points any way they want.


Phase 2 Bracket Competition (4/1-4/4):

We will then take a 1-day break to establish a leaderboard. Starting on April 1st each of the top 16 members at each studio (64 total) will be placed into a daily challenge bracket. Brackets will be filled at each studio by placing #16 against #1, #15 against #2, #14 against #3, etc.

During the bracket competition, points will only be taken from the best class that one-day. You can do more than one class BUT we will only take your best score. The members with the most points in each bracket will move into the next day’s bracket.

As the week progresses the top 64 will work down to a final 4.

Monday 4/1: 64 (32 brackets)

Tuesday 4/2: 32 (16 brackets)

Wednesday 4/3: 16 (8 brackets)

Thursday 4/4: 8 (4 brackets)


Phase 3 The Finals! (4/6-4/8)

We will have a Final 4 day with the top 4 finalists and we will end with the final between our top two competitors and crown the CHAMPION.

Saturday 4/6: Final 4  

Monday 4/8: Final


Note: All challenges are determined by points earned in class. This is a COLD BLOODED competition, if you can’t make it that day you will automatically lose. Don’t be a bracket buster! Join today - It’s going to be MADNESS!



North Vs. South
House Pierson Vs. House Bennett
The Kings Of The North Vs. The Herd 


Chris Pierson from our Southwest Studio and Richard Bennett from our Northwest Studio will battle each other to help raise money to fight childhood cancer at the St. Baldrick’s Foundation head-shaving event on Mar 2, 2019 at McMullan's Irish Pub. The team with the most money raised wins. Both sides will shave their heads but the loser will shave…EVERYTHING! 

Join the fight and support your favorite studio. You can join their team and donate. Or, you can join and volunteer. Any volunteer that raises at least $50 gets a FREE T-shirt. And, anyone who joins their team and also shaves their head in support will get a FREE T-shirt too.

Every dollar makes a difference for the thousands of infants, children, teens, and young adults fighting childhood cancers.




It's getting to be that time of the year, the first weeks are ending and the lofty resolutions we made for ourselves are most likely slipping away. All the goals we set, the promises we made to ourselves are becoming difficult to keep up with on a daily basis. There is no place in life where this is more true than with our workout routines. Whether it is bad eating habits or skipping workouts the key is to not lose sight of your end result. Dieting or exercising for one day or even a couple days will only give you very brief changes, these often wash off in the shower as we fall away from our plan. Remind yourself that your goals are important to you, they will not be accomplished in one day or one week even, and remind yourself the only way to reach your goal is to show up every day ready to work for them. 


Remind yourself that this goal is important to you. Whether it is for health reasons or for body image reasons, if the goal is important to you and you know exactly why, you are more likely to stick with your plan. Outline your goal with a starting point, an end point, and everything that has to happen in the meantime. Each day you want to skip what you need to do, remind yourself the only way to reach your goal is that it is still important and you need to chip away day by day. 


Remind yourself that your goal will take some time. Lack of results can be a major deterrent to many people in keeping with a health related goal. These things are slow processes and if you are not consistent over a long period of time, it will be difficult to see any changes. Each time you get frustrated by a lack of progress remind yourself that this is a long process and the only way to be successful is to show up ready to work everyday. 


Show up everyday! This is an essential part of reaching any goal or target. Most of the hardship you will face will come as barriers to showing up or barriers to getting started. As long as you get to the gym every day, you will have good days and bad days, but if you fail to show up then every day will negatively affect your progress towards your goals.


When the going gets tough, the tough keep showing up! Don't let your new year's resolutions die just yet, don't give up on that weight loss, strength, or endurance goal. Each day you hear that voice in your head telling you to just be comfortable, remember that the only way to make lasting change is to make yourself a little uncomfortable. So get off that couch and revisit those new year's resolutions, it's not too late to make lasting change this year.  



The importance of writing down your goals is beyond making a commitment. There is magic in putting something in writing.

You are setting your intention which in turn creates energy and momentum.

You don’t have to know HOW you are going to achieve a goal when you write it down. It is amazing how the path reveals itself once you put it down on paper.

If you have a weight loss goal, write the number down on a sticky note and post it next to your computer or pin it to your sun visor in your car...somewhere you will see it multiple times a day and be reminded of where you want to be. Go one step further make a list of small goals leading to that big number and cross out each one as you hit the goal. It can be increments of 2 or 3 lbs. Oh the satisfaction of crossing out each one then drawing a big circle around that ultimate goal weight when you reach it!

Even on a smaller scale, at the end of each day write down a list of things you want to achieve the next day. It finishes one day with satisfaction and starts the next day off with purpose. Check off each one as you complete them. The focus and productivity toward each goal happens much more organically when you have put your intention down on paper.

Try it.

Create the momentum.

Write it down.

Make it happen.





With the New Year approaching make sure your “new you” goals are here to stay. Lots of us use the end of the holidays and the new year as a time to rethink our health and wellness, and many of us lose sight of those goals as quicker than we made them. When making your new year's resolutions keep S.M.A.R.T. in mind.

Your goals should be Specific. This means you should state clearly what your goal is. For example instead of saying “I would like to exercise more”, a SMART goal defines specifically what this means. So instead we can say “I want to increase my 5k running pace next year.” The more specific you can make your goal, the more realistic it will become.

Every goal or resolution should be Measurable. Now, taking our Specific goal a step farther, how exactly do we accomplish increasing your running pace. Having a measurable goal means that you can quantify your progress towards your goal.

Making a goal Attainable is very important to keeping with a resolution or a lifestyle change. Let’s say you are trying to increase your fitness level it may not be attainable to say “I am going to run a 5k world record” instead define an attainable limit to your progress. This narrower focus will help you not get bogged down by lack of progress.

Make sure your goal is Relevant to you. Again going back to our original example if we want to increase our fitness level, what is a relevant mode for you? Is running a 5k an option? Having a relevant goal makes sticking with it more likely because you will be interested in continuing your progress.

Lastly, every goal needs to be Time oriented. If you are a regular runner and you want to increase your 5k time by 38 seconds, that is specific and attainable enough to be successful however it has no start or end date. Meeting your new year's resolutions are far more likely if you add a specific timeline to how you will make and measure your progress.




When you feel like you are ‘too busy’ to workout is possibly when you need it the most.

You have a big project at work, you just moved into a new house, or your kids have 1 million after school activities and you have just adopted a puppy...TAKE 30 MINUTES AND DO IT!

Alternate your days and do:

  • Day 1: 30 minutes of cardio

  • Day 2: 30 minutes of strength training

  • Day 3: 15 min cardio/15 min strength training

  • *Bonus Day 4: Pick your favorite of the 3!

One of my favorite quotes is:

‘Think of your workouts as important meetings you’ve scheduled with yourself. Bosses don’t cancel.’

What I am saying is, make it work.

Find that 30 minutes and kick a$$ for those 30 minutes...you will be happier, healthier and way more productive.

If mid-day is the only time that you have time, invest in some baby wipes and do a Clark Kent...change at the gym, kill that 30 minutes then wipe yourself down and kick it back to work like the Superhero you are!