Fit Programs Detroit: Pillars of Success

Why do our clients see permanent results so FAST?

With Level of our Program comes with all three elements of success:

1. Friendly Fitness Method 💪

2. Effortless Eating System 🍏

3. Mindset Mastery Method 🤯

All 3 designed to get you to see the fastest most efficient way to change your body.

https://bit.ly/3w3hZfq

**One without the other are just not as effective.

Client Testimonial: Meet Shelly! 👋

Meet Shelly! 👋

Shelly just completed Jumpstart all the way from Fort Wayne, Indiana with us!

She came in to the program knowing she needed to make a change.

She recently turned 50 and her metabolism slowed down drastically. She started putting on belly fat and just wasn’t feeling herself.

She had been working out 5 days a week prior to Jumpstart, but still wasn’t seeing much progress.

Turns out she needed to tweak what she was eating and her nutrition. With our Effortness Eating System, Shelly is down 22.5 lbs and felling her absolute best.

She is leaner than she was when she turned 40! 😯

So proud of your progress and excited for you to join us in Level 1! 💯 💪

https://bit.ly/3w3hZfq

The Best Way to Stay Hydrated with Water 💧

Hydration is super important when it comes to reducing inflammation so the metabolism can speed up and burn body fat.

The Best Way to Stay Hydrated with Water 💧

Infuse your H20 for added flavor and hydration.

💙Put fruit slices, such as lemon, lime, and orange, in a pitcher of water and refrigerate.

💙Add coconut ice. Fill your ice cube tray with coconut water, then pop the cubes into your glass to give water a nutty, slightly sweet taste.

💙Sip unsweetened flavored waters. The yummy flavors in Hint (watermelon, pear, or cucumber) and sparkling Ayala's Herbal Water (cinnamon-orange peel or ginger-lemon peel) make quenching your thirst less snoozy.

The Best Way to Stay Hydrated with Food 🥦 🫑

These foods are a tasty and easy way of upping your H2O intake without guzzling water.

💚1 cup chicken noodle soup = 8 oz. (or one of these tasty bone-broth soups.)

💚1 cup cooked sliced zucchini = 6 oz.

💚1 medium apple = 6 oz.

💚1 cup cantaloupe cubes = 5 oz.

💚1 cup watermelon balls = 5 oz.

💚1 cup cherry tomatoes = 5 oz.

💚1 small navel orange = 4 oz.

💚1 cup raw broccoli florets = 2 oz.

How my ounces are you getting in daily?

Pillar 1: Friendly Fitness Method

There are 4 Pillars of Success written into each one of our Levels.

These pillars are essential for progress and success on your journey to your best self.

Pillar 1: Friendly Fitness Method

In each of our Levels we progress through metabolism boosting workouts designed to tone while burning body fat!

Whether you are recovering from surgery or injury, just getting back into fitness or are an athlete these workouts are designed to meet you where you are and challenge you as you progress and grow stronger. Hitting every muscle of the body head to toe, front to back, small and large to balance the body, heal any injury or ailment and prevent and protect your body as you age. They are truly a win-win-win.🏆

Have you experienced the Friendly Fitness Method? 💪

9 Foods to Avoid If You Suffer from Inflammation

When it comes to burning body fat and toning decreasing inflammation is essential. This will help increase energy, decrease arthritis, help you sleep better and improve your overall health. If you are looking to start seeing changes and feeling better swapping these 9 foods is the place to start.

Processed Meats

Look for varieties that are nitrate and nitrite free. If you are eating bacon four days a week, reduce it to two.

Sugary Drinks 

Regular consumption of sugar-sweetened beverages can increase inflammation and  also be linked to diseases like obesity, insulin, resistance, and systemic inflammation.

Trans Fats

Which are often found in fried foods, have been shown to trigger systemic inflammation within the body. The consumption of trans fats is also correlated with an increased risk of insulin resistance and obesity.

White Bread 

The consumption of sugars—found in refined carbohydrate products like white bread—try opting for better-for-you varieties of bread such as whole-grain options that are higher in fiber, multigrain bread with seeds, or even gluten-free bread. Think about switching to open-face sandwiches as an easy way to reduce your bread intake.

Gluten 

Eaters who are embracing a gluten-free lifestyle have more options than ever; gluten-free pizza crusts, breads, pastas, and more. A word of caution, even though a food is gluten free, it still has calories. If a gluten-free diet has been recommended to you to lose weight (which can lighten the load on your joints), you still have to pay attention to maintain balance in your diet and your portion sizes.

Processed Snack Foods 

Processed snack foods contain the trifecta of pro-inflammatory ingredients: refined carbs or sugars, trans fats, and vegetable oils. Most chips and crackers are void of nutrients and are often high in sodium. If you are snacking on cheese and crackers, try swapping the crackers out for veggies. Keeping snacks balanced is as important as keeping meals balanced.

Sugary Treats

The thought of giving up favorite desserts is depressing. But think about how you feel when do you indulge. Do you find that the next day your joints feel a little stiffer? Maybe your energy is a little lagging. It's not about restriction but rather the notion of realization. If you don't feel good when you eat something, don't eat it! Like processed snack foods, desserts often include the heavy hitters for promoting inflammation: sugar and trans fats.

Excess Alcohol 

Studies that keeping alcohol in moderation is key especially when it comes to avoiding fat storing and inflammation  

MSG

This food additive is a flavor enhancer that is found in thousands of canned and prepared foods, deli meats, and is also used in fast food restaurants. 

Protein 411

Protein helps to maintain lean muscle, grow and repair all cells in your body, speed your metabolism, burn body fat and regulate your appetite. On average, active women need about half a gram of protein per pound of body weight every day (so an active 140-pound woman would need 70 grams of protein).

One way to meet this goal is to include a source of protein at every meal. A high-protein meal would have 25 percent of its calories coming from protein.

Lean Protein Options: Chicken breast, eggs, fish, turkey, lean beef, protein powder.

Burn More Body Fat-Faster

Looking for more ways to burn more body fat?

-Try to eat mostly whole foods and avoid processed foods. These tend to be high in calories and unhealthy fats.

-Make sure you are getting enough protein. Protein helps keep you feeling full and prevents cravings later in the day.

-Eat vegetables. They are high in fiber, low in calories, and can fill you up fast.

-Avoid eating large portions.

-Drink plenty of water and avoid sugary drinks like soda and juice. These beverages are high in calories and can quickly add up throughout the day.

-Get moving! Exercise is an essential part of any weight loss plan and it’s also great for your overall health.

Exactly What To Do #getstarted

Which of these lies have you believed?

I get on the phone with so many women who think that that only way to lose weight is through

❌ Dropping their calories super low

❌ Cutting out a ton of foods they love

❌ Exercising all the time

❌ Buying random supplements

𝘉𝘶𝘵 𝘐 𝘨𝘰𝘵 𝘯𝘦𝘸𝘴 𝘧𝘰𝘳 𝘺𝘰𝘶 📢

𝐓𝐡𝐞 𝐝𝐢𝐞𝐭 𝐢𝐧𝐝𝐮𝐬𝐭𝐫𝐲 𝐡𝐚𝐬 𝐛𝐞𝐞𝐧 𝐥𝐲𝐢𝐧𝐠 𝐭𝐨 𝐲𝐨𝐮 🤯

📉 I promise you do not have to do a crazy low calorie diet to drop weight

🍕You definitely don’t need to cut out a bunch of foods that you love

🏋️‍♂️ You absolutely do NOT need to be working out a ton to see results

💊 And you certainly don’t need any supplements (especially not ones you randomly chose without the guidance of a good coach) to feel better

Have you fallen for any of these lies that the diet industry has made you to believe are true?

Weight Loss Tips That Really Work

Losing weight can be a difficult task. It takes time, patience, and a lot of hard work. However, it is definitely worth it in the end! If you are looking for some tips to help you lose weight, you have come to the right place. Here are weight loss tips that work! This article will discuss some tips that work and help you achieve your desired weight loss goals.

Tip #1 Make Sure You Are Eating Healthy Foods
When it comes to losing weight, one of the most important things you can do is eat healthy foods. If you fill your diet with unhealthy junk food, you will not see any results. Stay away from processed foods, sugary drinks, and excessive saturated and unhealthy fats. Instead, focus on eating plenty of vegetables, lean protein, and whole grains. This will help give your body the nutrients to lose weight effectively.

Tip #2 Eat A Balanced Diet
Calories are necessary, but they are not the only thing that matters regarding weight loss. When losing weight effectively, you need to ensure you are getting all of the nutrients your body needs. This means eating a balanced diet with plenty of fruits and vegetables, whole grains, and lean protein. Avoid processed foods and sugary drinks, and get enough fiber, vitamins, and minerals.

Tip #3 Get Plenty Of Proper Exercise

To lose weight, you need to burn more calories than you consume. Exercise is a great way to do this. Not only will it help you burn calories, but it will also tone your body and improve your overall health. Make sure you get at least 30 minutes of exercise each day for the best results. Also, try to vary your workouts to work all of your muscles and be strength base to ensure “Afterburner” (burning calories up to 48 hours after each workout even while sleeping and eating). This will help you see better results in a shorter amount of time.

Tip #4 Avoid Sugary Drinks And Snacks

Another critical weight loss tip is to avoid sugary drinks and snacks. They are high in calories and can sabotage your weight loss efforts. Instead, opt for water or unsweetened tea. You can also snack on fruits or vegetables. There are plenty of healthy options out there, so make sure you choose the right ones.

Tip #5 Avoid Eating Late At Night

Another essential tip for losing weight is to avoid eating late at night. When you eat just before bed, your body does not have a chance to burn off those calories effectively. This can lead to weight gain.

Therefore, it is best to eat your last meal of the day a few hours before you go to bed. If you are hungry before bed, opt for a light snack like some veggies. Do not eat anything heavy or high in calories to avoid storing excess body fat.

Tip #6 Drink Plenty Of Water

Another critical thing to remember when trying to lose weight is to drink plenty of water. When you are dehydrated, your body will hold onto water weight. Therefore, it is essential to drink plenty of fluids throughout the day to flush out toxins and keep your body hydrated. Make sure you are drinking at least eight glasses of water each day. If you find it difficult to drink plain water, try adding some lemon or mint leaves to make it more flavorful.

Tip #7 Make Sure You Are Getting Enough Sleep

In addition to drinking plenty of water and exercising regularly, another critical factor for weight loss is getting enough sleep. Sleep is vital for overall health and well-being. When you do not get enough sleep, your body releases cortisol. Cortisol causes weight gain and makes it more challenging to lose weight. So, make sure you get at least eight hours of sleep each night to see results from your weight loss efforts.

Tip #8 Have A Support System

Having a support system can also be helpful. If you have friends or family members trying to lose weight, you can support each other and motivate each other to stay on track. There are also numerous weight-loss communities online where you can find support and motivation, such as apps on your iPhone and Android phones.

Tip #9 Make A Plan And Stick To It

The best way to achieve weight loss success is by creating a plan and sticking to it. When you have a specific program, it is easier to stay focused and motivated. So, create a weight loss plan that includes exercise, healthy eating habits, and plenty of water intake. Make sure your goals are realistic so you do not get discouraged. And most importantly, be patient – weight loss does not happen overnight. With time and hard work, you will see results.

Tip #10 Stay Positive And Motivated

Finally, one of the most important things you can do when trying to lose weight is to stay positive and motivated. It can be easy to get discouraged if you do not see results right away, but it is essential to remember that weight loss is a process. Keep working hard and remain focused on your goals, and eventually see results.

Conclusion

There you have it, weight loss tips that work. If you want to lose weight, use these tips to help you achieve your goals. Remember to be patient and stay motivated throughout the process. And most importantly, have a coach or professional to help you along the way and help navigate any obstacles! Losing weight does not have to be a chore. Find activities that you enjoy and make lifestyle changes that you can stick within the long term. With these weight loss tips, you will eventually see resul

What are Macros?

🍗 MACRO 🍚Training 🥜

Macro = Macronutrients
- Proteins breakdown into Amino Acids
- Carbohydrates breakdown into Glucose
- Fats breakdown into Fatty Acids

Find calories (maximize weight loss, not everyone is the same)
- Take your body weight and (x) it by 10

Weight Loss Ratio for Daily Macros
- Protein 40% - 50% of daily calories
- Carbs 10% - 30% of daily calories
- Fats 30% - 40% of daily calories

*** Breakdown I like for weight loss***
- Protein 50%
- Carbs 30%
- Fats 20%

Let us do the work for you. We are offering 1 Free Coaching Session with our Nutritionist if you sign up using this link. We will break down and give you exactly what foods you need to see results.

How to Jumpstart

The best advice I can give you is to just start.

Start even when you can only do 1/2 the workout.

Start when you're busy, and don't have the time.

Start when you have self doubt because you’ve tried 100 times already.

If you've fallen off the wagon.... AGAIN? Start.

If your goal is really far away and you're overwhelmed with how far you have to go? Start.

If you're working 50 hours a week. Start.

If you're comparing yourself to others and feel paralyzed, stop that, and START working on you.

You are worth starting over for even if it’s the 1,000th try.

You got this

Mom Bod: Are you struggling?

🔥 - 𝗜 𝗵𝗮𝘃𝗲 𝗮 𝘁𝗮𝘀𝗸 𝗳𝗼𝗿 𝘆𝗼𝘂 𝘁𝗼𝗱𝗮𝘆! - 🔥

Strip off.....

Go look in the mirror......

What do you see?

How does that make you feel?

If you are pretty happy with what you see looking back, move on, well done! 👏👏👏

If not, if all you see are the love handles, the wine belly or the muffin top then maybe it’s time to do something about it.

I’m so tired of people being told to suck it up and be happy. To accept themselves the way they are and love themselves unconditionally.

Let’s take the mom bod as an example. We’re told that the mom bod is more ‘attractive’ than the buff guy, that your partner would rather snuggle up to a cuddly teddy bear.

Maybe that’s true, maybe it isn’t (I’m fairly certain it’s just people's own insecurities being projected onto others to make themselves feel better). But that’s not the point.

The point is that the typical mom bod isn’t healthy. It isn’t maintained. It isn’t fueled properly. It lacks the strength and muscle needed to ward off illness and disease as well as do any sort of lifting without injury. I’m not here to tell you that you need to look a certain way, that’s definitely not what I am about. But I do want you to take your health seriously.

What we consider to be the typical mom bod, is anywhere from about 20-25% body fat and above. Interestingly, it’s above this number for men and 35-40% for women where we start to see significant health implications:

😞 - High Blood Pressure
😞 - Stroke
😞 - Heart Attack
😞 - Cancer
😞 - Diabetes

We can reduce the chances of all of the above significantly by lowering our body fat to healthy levels (10-20% for men and 20-35% for women).

So I’m not here to tell you that you should be looking like a Greek God, but for your sake, and the sake of the people that care about you and want to snuggle up to you for years to come.

Stop letting yourself off the HOOK.

What is the Jumpstart?

A lot can happen in 6️⃣ weeks 🗓

Like:
🚫 An injury
🚫 Crazy curveballs from life
🚫 An emotional roller coaster
🚫 Unforeseen changes - both welcome and not

But also:
✅ Losing 10+ lbs
✅ Seeing your body transform thanks to the high quality fuel and nutrition
✅ Learning to love yourself
✅ Prioritizing yourself despite having kids, a job and all the other things that make us busy

I will never guarantee that your journey to your leanest self will be easy. But I will guarantee that if you put in the effort and follow a few simple guidelines, you, too, can transform your life.

Comment #me if you’re ready to start your Jumpstart today 💫

Jenn Lost 65 lbs: Want to know how you can do it too?

Do you have 65 lbs to lose? 👇👇

Testimonial Jenn Brink:

THANK YOU Fit Programs!!!

I feel like I need to share this, and although it is uncomfortable to share personal posts like this, I feel it’s necessary and if it just reaches and maybe even affects one person than it’s worth it!

I made a decision almost 2 years ago to get my health back “in check”. I didn’t purposefully “let myself go”, but it happened. I was an athlete my entire life, and never really thought I would have to be intentional about my health (eating right, working out, drinking ounces on ounces of water).

3 years ago I hit my heaviest weight sitting right on the verge of 200 pounds. For about a year at that weight I made excuse after excuse about why I didn’t need to make myself or my health a priority, why the time wasn’t right because life was TOO busy, why I didn’t need help because I could just go to Planet Fitness on my own and workout by myself, why I didn’t have the money to put towards a personal trainer, etc.

I honestly don’t know what the turning point was. It could have been self-realization that the busyness of life wasn’t going to “ease up” and that there really was NEVER going to be a GOOD time to start. It could have been realizing that I had said to myself, “I’m going to lose weight” over a hundred times during that year, but never actually lost any weight. It may have even just been thinking about turning 30 and refusing to be “overweight” moving into my 30’s. Honestly, I DO NOT KNOW, but thankfully it dawned on me that I NEEDED to make a CHANGE!

So that is what I did. I made the decision to make MYSELF a priority. To commit to something that would create positive change in my health leading to a better future. I didn’t do this on my own though. I knew I would need help in doing this and that is where Fit Programs comes in! The coaches have completely changed my entire life!

2 years ago I started working out at Fit Programs. I lost about 22 pounds in my first 6 Week Jumpstart, but I knew when I made the commitment to myself, I needed to keep pushing towards my personal goals and lifelong health. I continued to workout with Sam for a solid year (maybe even a little longer than that) after those first 6 weeks in order to keep pushing myself to be the best me!

I can’t express how thankful I am to Fit Programs Community and the support and knowledge I have gained from them. I will never look back on what they have offered me in terms of getting my health back “on track” and teaching me the value of self-prioritization with my health.

My journey is not done yet though! I continue to set daily goals for myself in order to keep myself accountable. I meal prep weekly in order to get the right nutrients in my body in order to be the healthiest me. I still have fitness goals I am striving to achieve. I still commit daily to by workouts. I’m not saying it’s easy and honestly, unfortunately I don’t think it will ever be easy, but what I do know is that the decisions I make daily to be the best me are the best decisions I ever get to make in a day!

So I guess I just want to close out by saying CHOOSE YOU! Prioritize YOUR health. Prioritize YOUR goals. Prioritize YOUR journey. It will be the best decision you will ever make! - Fit Programs graduate 2017

How to Set Yourself Up For Success

If you are looking to see long term results it requires consistency and customization. Without these two things you might get discourged or give up before seeing a total transformation. This habit you create is an investment in a healthy lifestyle and a healthy weight over the long haul.

A balanced nighttime routine can be a game-changer for weight loss since it creates a smoother, stress-free morning. A routine can directly impact our health. For example, our immune response is hampered and we may crave more comfort foods, which could lead to weight gain. Digestion, mood and cardiovascular measures are also negatively affected.

Try ending your day by setting yourself up for success the next day with these simple, nighttime hacks that take less than 15 minutes:

KEEP A FOOD JOURNAL 📓

By writing down what you plan to eat the following day, you’ve got a road map for what’s to come (or, what’s supposed to come). This can be extremely helpful for those living with a constant on-the-go lifestyle.

PREP A SIMPLE BREAKFAST 🥣

Rather than skipping breakfast and overeating at your next meal, there are tons of healthy options that can easily be made ahead of time — even while you sleep. For example, overnight oats are a great way to prepare a large batch of breakfasts. This will leve you satisfied after eating and less hungry by lunchtime. Over time, greater satiety can equate to fewer calories consumed overall, helping with weight loss and maintenance.

HAVE A LUNCH AND SNACK PLAN 🍽️

If you’ve meal-prepped on the weekend, this shouldn’t take long, but you can also take advantage of leftovers and pack them the night before. This could include pre-cut vegetables for a salad or making a grain bowl with whatever protein, whole grains and veggies you have on hand.

Snacks can also make or break a healthy eating plan. The night before, pre-cut fruits and vegetables, and then put them in to-go containers or single-serve plastic bags.

PLAN YOUR OUTFITS 💪

If you hit the snooze button often or always feel rushed in the morning, picking clothes out for the office and a workout can be an extra hurdle. To avoid forgetting something and ensure your morning goes more smoothly, plan your outfits the night before. Choosing clothes that make you feel good about yourself when packing your gym bag and post-workout outfits will keep you motivated.

SET CALENDAR REMINDERS FOR WORKOUTS ⏰

Your workouts are your time. Schedule them the night before. Many people push off workouts if they run out of time during the day. By treating workouts as important as a scheduled business meeting, you’re more likely to stick with it.

HAVE A HYDRATION PLAN 💧

Fill your water bottle and keep it in the fridge so it’s ready to go in the morning. Being hydrated helps your body function at its best, which aids weight loss.

KEEP A JOURNAL BY YOUR BED 📝

Journaling can be a therapeutic way to get thoughts out of your head and onto paper so they don’t keep you up at night. It’s a great way to help you visualize your goals and even writing a short to-do list for the next day can help you fall asleep faster.

GET GOOD QUALITY SLEEP 🛌🏽

Sleep has a big impact on how much we eat during the day and our overall food choices. To get better quality shuteye, avoid screens (TV, phone, tablets and computer use) within an hour before bed. These have blue light waves, which can disrupt your sleep patterns. Sleeping after using screens is somewhat like taking a nap at the beach on a sunny day, you might doze off but probably won’t get into a deep sleep.

Ready to get back on track and start seeing changes?

Are you self-conscious about Cellulite?

‼️Feeling self conscious in a bathing suit or shorts?
‼️Constantly wearing longer dresses or tights?
‼️Looking in the mirror and just not feeling yourself?
Want to learn how to burn cellulite and fat?

6 Foods That I combo with my clients to burn fat permanently including cellulite 👀
1. White fish
2. Berries
3. Eggs
4. Broccoli
5. Bell peppers
6. Green Tea

Studies show that Vitamin C is a collagen booster which is an essential vitamin for blasting cellulite.

Want to learn how to combo these foods to burn cellulite? 👙 👇

Struggling with Balance?

Does this sound like you?
You’re careful for a while, lose some weight, and improve your fitness… then gradually revert back to your old ways.
You know exactly what to do, but can’t seem to do it. You feel like you know a TON about weight loss, but you just can’t seem to act on it.

Have you ever said things like:
“I exercised this morning, so I’ve earned this pizza.”
“I’m stressed out after a rough day, and chocolate helps me relax.”
“I can treat myself. It’s the weekend, and I ate healthy all week.”
Sound familiar?
Many people sabotage their weight loss goals without even knowing it!

Are you ready to?
- recognize self-sabotaging when you see it
- understand why you might be doing it,
- figure out how to overcome it

Make a permeant change in just 6 weeks with our Jumpstart.

Stretching: Better Posture

Nothing says confidence like good posture and a body that moves well. Try these potent moves to stay mobile and pain free.

You already know that a great way to counteract sitting is to get some rotation into your middle and upper back. Stretching is good, but it's more effective when you also add slow and repeated movements. This way, your muscles actually learn to work in this range of motion.

1. Turn around in your chair and place your hands on the backrest, either at or slightly below shoulder level.

2. Keeping your right arm still, slowly begin to straighten your left arm, using it to push your upper body into a gentle twist to the left. Sit tall and allow your head to rotate naturally in line with your spine.

3. Only twist as far as you can comfortably go, hold for a second, and then slowly return to the start.

4. Stick with this side for 5-8 reps, and inhale as you twist back, exhale as you return.

5. Repeat on the other side.

I went to Physical Therapy. Now what?

Did you know most physical therapy graduation involve strength training so you can continue to take weight off the joint or injury and strengthen the muscle groups that support the area you were treating?

All of the exercises we give our clients are always orthopedic and designed to help you burn fat, tone, produce an AFTERBURN. In addition they will help you heal and prevent any new injuries just as physical therapy does. One of the hidden benefits and why it is encouraged you take our Levels 0-5.

Have you been to PT before? Are you following their aftercare protocol?

(Client Post Below)