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Whole30 Challenge: The Summary!

What a month! After 30 days, I have officially completed the Whole30 program. I have nothing but awesome things to say about Whole30 and I would highly recommend it to anyone. Literally, anyone. If you love food, this is for you. If you love being healthy, this is for you. If you love trying new adventures and challenging yourself, this is for you. You get the point. There is not a single human on earth who wouldn’t benefit from trying out Whole30.

I don’t want to be too long-winded with this post, because I flooded you guys with like 20 blog posts during the 30 days I was “on” Whole30. I do want to highlight some key items and show you guys my personal results, explain my goals and my future plans for Whole30.

GOALS

Let’s start with my goals. What were my goals? Why did I even do Whole30 in the first place? I address the “why?” in this blog, but never really got into my goals.

My goals for Whole30 were to add muscle mass, while leaning out and losing body fat. I wanted to get under 185lbs without losing any of my muscle mass, specifically. With my [still] injured back, I knew that I could only train at about 80% of my normal intensity, so I needed a great nutrition plan to carry me to my goals. Whole30 was just that.

I hit my goal – and then some! I’m very excited because I know that you guys will hit your goals as well! This is just an incredible way of life and I feel excellent daily.

THE RESULTS

Below are the key components of my “weigh-out” InBody, which measures a complete and comprehensive body composition. It’s 98% accurate and is used as a medical device by the most elite health & fitness organizations across the world. We use it as the backbone of our consultations, so if you haven’t gotten your InBody yet let’s do that ASAP!

MeasurementDay 1Day 30Differential
Weight (lbs)187.8183.3-4.5
Body Fat Percentage (%)12.4%9.7%-2.7%
Skeletal Muscle Mass (lbs)93.395.0+1.7
Visceral Fat Level (#)43-1
Body Fat Mass (lbs)23.417.6-5.8
Basal Metabolic Rate (kcal)19821992+10

So what does all of this mean? Let me address each section.

Weight: This one is easy; It’s my weight! It was never my goal to lose a lot of weight, I just wanted to lose enough to reach my fat loss goals. The funny thing is about a week in I could feel myself being “too thin” for what I was aiming for.  If weight loss is your goal, you will have great results. I really had to work hard to eat enough to maintain muscle mass, build muscle mass but not overeat. It’s a fine line. I felt well-fueled daily. I lost 4.5lbs of total weight, but I’ll touch on the fat/muscle exchange later. Bottom line: I feel lean!

Body Fat Percentage: This is the portion of the human body that consists of fat. I went from 12.4% to 9.7% which I feel great about! I’m pretty pumped. The male body needs about 5% body fat to survive in a healthy manner, females need about 12%. This is called your essential body fat, which is used to protect your internal organs. A lot of people have a highly misguided understanding of body fat percentage. I’ll go more in depth into that in a separate blog post, but for now we’ll keep it brief. I’m very content with 9.7% and I would never want to be lower than 7% because I like to have a life too! 

Skeletal Muscle Mass: This is the amount, in pounds, of muscle that is attache to your bones. Oh yeah! This is what we all lift for, right? I was at 93.3 and got up to 95. Not only did Whole30 help me shed body fat, but it also fueled me enough to gain exclusive muscle along the way. This is no easy task! Gaining almost 2 pounds of strictly muscle in a month is something I am very proud of and truly believe that you can also do! I will help you in any way that I can.

Visceral Fat Level: Visceral fat is the internal fat that can surround your organs, in a negative way. It’s not essential fat. It’s fat that can kill you. A healthy range of Visceral Fat is between 1-10. I went from a 4 to a 3 (lower is better). This is what I’m the most excited about because Visceral Fat is highly influenced by diet. When you start to eat the Whole30 way, you’re going to be adding years to your life!

Body Fat Mass: Unlike body fat percentage, this is body fat in pounds! Going from 23.4 to 17.6 pounds of fat mass was a great improvement for me! Some of my fat loss came from the trunk/core region, which is a common goal for all fitness fanatics. They say abs aren’t made in the gym, abs are made in the kitchen and now I see why! Stick to the plan and let those six-packs come out this Summer!

Basal Metabolic Rate: This is a measurement of how many calories your body burns at rest, in a single day. The higher the number, the more calories you burn & the better your metabolism is performing. As you start to gain muscle and lose fat, this will speed up your metabolism. If you love food like I do, this is great news.

WHAT I LEARNED

I learned so much about myself and about food during the month of June. Here are some tips based on what I learned.

Love Your Food

You will learn to LOVE your food. The best health experts in the world all say that people should be more connected with their food. This means enjoying it, rather than texting in between bites, watching TV, etc. I learned to love my food a little bit more during this challenge. I bought locally raised products when possible. I often enjoyed fresh salads from my in-laws’ garden, eggs from a friend’s chickens and responsibly raised meats from the farmers markets. Don’t get me wrong, I still shop at grocery stores for 90% of my food. That is what I can afford and what works best for us. But if given the chance to try some local food, you should go for it! The taste and nutrient profile of a locally grown food is always going to trump store-bought items! Just do what you can and try to enjoy your food because that is your fuel!

Have a Goal

You are dead without a goal. What do you want to get out of Whole30? Ask yourself why you’ve decided to join the challenge and what your expectations are. Write it down and go get it! You can do it. Goals are so helpful in all aspects of life because it’s a road map to success. Whether it’s work, fitness, relationship or anything in between, I believe you should have goals written down to help guide you!

Just Win, Baby

Just like the late great Al Davis said, “Just win, baby!” You will not lose. You will not allow yourself to cheat, slip-up or deviate from your plan because you are a winner and you set your mind to this. I’ll be there to support any time you need it. Develop a confidence within yourself that will not let you be defeated by this challenge.

Set the Environment

Environment trumps willpower, in case you didn’t know. This means you cannot rely on willpower to adhere to the Whole30 plan. You need to plan ahead and set up a successful environment. Throw away anything that may tempt you. Ask friend and family for support. Prep your meals ahead of time so you take the guessing out of what you’re going to eat each day. These are small, powerful tools that will allow you to excel.

Adapt & Advance

So, what’s next? After 30 days is up, you get to eat an entire pizza and wash it down with  a cold beer, right? No! This isn’t a diet or a fad. Whole30 is a lifestyle change. After 30 days you will understand how much better you feel by eliminating crappy food from your life. What’s my plan? I am going to use Whole30 as my “base” diet forever, and may deviate as “life happens.” It’s kind of hard to explain, but I’ve had chances to eat several items that are NOT Whole30 compliant, and I don’t want to. It’s the weirdest thing. Honestly, I thought I would want to reintroduce disapproved items back into my diet, but the urge is not there. You’ll see what I mean after you try it out.  I suggest you focus on these 30 days and give it your all, then you can try to reintroduce things that you may have missed like peanut butter, beans or the occasional cocktail – IF NEEDED! You may not want to.

SUMMARY

There’s the rundown of my Whole30 experiences. I tried to keep it short and sweet for you, but as always, I got kind of chatty. The bottom line is that Whole30 is a great idea for anyone who wants to feel great and look awesome. This style of eating can improve your weight loss results, improve your digestion, boost your energy, reduce stress, enhance athletic performance and so much more. Put your mind to it, kill it and keep that momentum going towards whatever it is that you’re trying to reach!

Below are some of [what I think are] my best blogs from the 30 day challenge. TONS of tips in these blogs that will help!

The first 6 days are FULL of in-depth, valuable info. I suggest re-reading these.

Day 1 Blog
Day 2 Blog
Day 3 Blog
Day 4 Blog
Day 5 Blog
Day 6 Blog

Here are some tips from how I stayed focus on my vacation, in case you’re traveling.

Starting a Vacation
Travel Like A Pro

Here’s a blog about trying new products:

What is Red Palm Oil?

To read it all, just go here and scroll down!

Whole30 Challenge: Days 22-24

24 days down, 6 to go! Just kidding, I’ll probably use the Whole30 lifestyle as my “base diet” for the rest of my life. We’re exactly a week away from the start of our challenge and I’m excited for you guys to get started!

During the final week of preparation, we want to help YOU get the info you need to succeed. So, this week we’re taking questions below. Feel free to reach out and we’ll get back to you ASAP!

Send us your Whole30 questions below!

Disclaimer: 1 & Only Fitness and staff are not, in any way, affiliated with or being compensated by Whole30. This is simply a fun challenge we’re hosting and a new way to get our members exposed to a healthy lifestyle!

Remember, if you want to try Whole30 in July, we are hosting a challenge starting July 1st! If you’re looking to improve your immune system, improve digestion, kickstart your weight loss and/or develop healthier eating habits, this is going to be perfect for you! I will help you out every single day!

Sign Up For Free Below

This is a 100% FREE challenge. Just fill out the contact form below and we will get in touch with tons of useful tools/info to help you out when the challenge starts on July 1.

Join me in the Whole30 challenge, starting July 1! Sign up below for FREE!

0 + 2 = ?

Whole30 Challenge: Days 17-22

It’s been a few days since my last update but everything is going smooth! Here are some highlights and tips from the last few days.

Weddings are tough

Saturday we attended an awesome wedding for one of my good friends, who just so happens to be a client as well. Weddings are probably one of the greatest times you can have. Everything is positive and joyful, and a lot of times the open bar enhances that joy. Not partaking in that open bar was a pretty rough challenge when you’re surrounded by such a great atmosphere of people, but I stayed strong and stuck to the Whole30 plan! Here are some tips on how to get through a wedding on Whole30.

  • Eat What You Can
    • Usually the meals are pretty safe. You’ll get a salad, which is pretty standard. Just watch out for tricky dressings or candied toppings and you’ll be fine.
    • Main courses are also usually pretty easy. They usually will consist of a protein, some sort of veggie and a dense carb. Our meal Saturday was Filet Mignon along with roasted Asparagus, Carrots and Mashed Potatoes.  All you have to do is opt out of the mashed potatoes and this is a perfectly safe meal for Whole30. Yes, potatoes are approved, but milk or whipping cream is a common ingredient of Mashed Potatoes so I just made a judgement call.
    • Obviously, no cake. Sorry 🙁
  • Drink What You Can
    • You know alcohol is out, but you can still have a great time without it. It’s honestly a little bit uncomfortable and un-natural to not have a drink-in-hand at a wedding, but that feeling fades. Mingling with people and drinking on water is really the best approach for getting through without a slip-up. Stay busy at the reception and you won’t need a drink.

Cookouts Are Tough

Sunday was Father’s Day and we attending a few cookouts. It’s tough when you aren’t in control of the menu, but there are many ways to take advantage of the grill on Whole30.

  • Meat
    • Let’s be real, grilled meat is like the best thing ever. Most of the time you’ll be fine eating whatever is being grilled out. Just ask the host what’s on the menu and how he/she prepared it and you’ll be good to go.
  • Be a Good Guest
    • Want to ensure your success? Be a great guest and bring a dish! You’ll look like an awesome friend, plus you know you can enjoy whatever you brought to the party. It’s a win-win situation for everyone involved.
  • Chat It Up
    • Own your Whole30 lifestyle. If someone asks you if you want a drink, or want cheese on your burger, just use that as an opportunity to inform them about Whole30. You never know who may be interested! Remember that having a support system during this will make it way easier to succeed, so don’t miss out on a chance to add to your wolf pack!

With July 4th around the corner and wedding season going strong, these tips will hopefully help you out! If you have any questions, just shoot us an email and we’ll be there to help!

Disclaimer: 1 & Only Fitness and staff are not, in any way, affiliated with or being compensated by Whole30. This is simply a fun challenge we’re hosting and a new way to get our members exposed to a healthy lifestyle!

Remember, if you want to try Whole30 in July, we are hosting a challenge starting July 1st! If you’re looking to improve your immune system, improve digestion, kickstart your weight loss and/or develop healthier eating habits, this is going to be perfect for you! I will help you out every single day!

Sign Up For Free Below

This is a 100% FREE challenge. Just fill out the contact form below and we will get in touch with tons of useful tools/info to help you out when the challenge starts on July 1.

Join me in the Whole30 challenge, starting July 1! Sign up below for FREE!

7 + 0 = ?

Whole30 Challenge: Day 16-17 Update

I’m on the home stretch now! It’s past the half way point, but honestly, I don’t think I’ll ever go back to “eating normal.” I feel too great. If you want a look at my day 17 & 18 food log, check that our here. As you can see, I’ve been eating A LOT. But the funny thing is no matter how hard I try, I can’t seem to eat enough calories for me to maintain my current weight (around 3200-3500 calories). When you eat wholesome foods, the satiety levels go through the roof. I’m never hungry or get cravings, it’s actually the first time in my life that I haven’t thought about dessert 24/7.

I’ve gotten several comments that I look leaner and I KNOW that if weight loss is your goal, this Whole30 challenge will point you in the right direction. Trust me. Trust us. We have your back every step of the way. What’s stopping you changing your life TODAY? Sign up below.

Disclaimer: 1 & Only Fitness and staff are not, in any way, affiliated with or being compensated by Whole30. This is simply a fun challenge we’re hosting and a new way to get our members exposed to a healthy lifestyle!

Remember, if you want to try Whole30 in July, we are hosting a challenge starting July 1st! If you’re looking to improve your immune system, improve digestion, kickstart your weight loss and/or develop healthier eating habits, this is going to be perfect for you! I will help you out every single day!

Sign Up For Free Below

This is a 100% FREE challenge. Just fill out the contact form below and we will get in touch with tons of useful tools/info to help you out when the challenge starts on July 1.

Join me in the Whole30 challenge, starting July 1! Sign up below for FREE!

2 + 6 = ?

Whole30: Day 15 Update

 

Finally, I got my food log updated for you! Day 15 marks the halfway mark for me and I must admit, I feel better than I could have ever imagined. Seriously. As I chat with people about Whole30 in and outside the gym, that’s been my main point of emphasis. I know I sound like a broken record, but it is 100% apparent that this way of life is extremely beneficial to your energy levels and overall wellness.

I just want to give a shoutout to all of the people who have signed up. We have members signed up, and even some non-members from out of state who are ready to take on the Whole 30 challenge in July. On top of that, we have members who have already started the challenge! They’re going all of July, plus what’s left of June! Big props to you folks!

We truly appreciate the response for you guys and look forward to more sign-ups coming soon. In the meantime, you can expect more updates from me! I’ll send out the first group-wide update next Monday, anytime before then is a great time to join so you get every single update I send out! These updates will be full of great info and tips on how to succeed in July, such as meal plans, grocery options, resources and more. Sign up below!

Disclaimer: 1 & Only Fitness and staff are not, in any way, affiliated with or being compensated by Whole30. This is simply a fun challenge we’re hosting and a new way to get our members exposed to a healthy lifestyle!

Remember, if you want to try Whole30 in July, we are hosting a challenge starting July 1st! If you’re looking to improve your immune system, improve digestion, kickstart your weight loss and/or develop healthier eating habits, this is going to be perfect for you! I will help you out every single day!

Sign Up For Free Below

This is a 100% FREE challenge. Just fill out the contact form below and we will get in touch with tons of useful tools/info to help you out when the challenge starts on July 1.

Join me in the Whole30 challenge, starting July 1! Sign up below for FREE!

7 + 0 = ?

Whole30 Challenge: Days 10-14 Update

It’s been a while since my last update! We are back home from a great vacation in Hilton Head and I’m ready to get back to my daily blog entries. I’ve got to catch you guys up on days 10 through 14, plus share a new product with you, so let’s get right into it.

Now that I’m back home, I can start to eat every meal at home again. I’ll work my My Fitness Pal food logs back into the mix starting tomorrow. Days 10-12 were business as usual, no complications at all. Day 13 was a traveling day, so it was a major challenge. I drove 11 hours straight on the way home, with only 2 breaks for gas and food mixed in. We only stopped for fuel, so whatever restaurant was in the area was where we ate. Luckily, I was able to find grilled fish and veggies on the menus and it worked out nicely.

The thing about dining out is that you have to kind of use your imagination with what’s on the menu. For example, let’s say you’re looking at a  menu that has a Fried Shrimp dish on it. Obviously, you don’t want it fried but the Shrimp is perfectly fine to eat when prepared another way. When you order, just ask if you can have the Shrimp grilled or steamed, with no breading. Don’t worry about what the menu says. It’s the same ingredient and you know they have the cooking capabilities to do this, in fact, it probably saves them money by not using extra oil or breading. Every restaurant has vegetables and some kind of side/house salad. Ask for those on the side to complete your meal! I love nothing more than the reactions on the faces of waitresses when I opt out of the deep-fried goodness on the menu for, “So you just want plain fish, with veggies and a salad?” Yes. Precisely. 

This trip has really shown me a lot in terms of dining out in a healthy way. When I’m home, I prefer to prepare all of my own meal and will continue to do this but in the past I’ve declined invitations to “grab some food” with friends because I had no idea it was this easy to eat healthy out at any restaurant. This new found knowledge will definitely come in handy!

Speaking of dining out vs. eating at home… I’ve got a great new product that I’m using at home! It’s called Red Palm Oil.

You may not yet be familiar with the amazing nutrition and taste of red palm oil, but for over 5,000 years it has been a staple of indigenous cultures. Legend has it that this sacred food was revered for its healthful properties and entombed with the pharaohs of ancient Egypt for their enjoyment in the afterlife.

One of our most recent discoveries, red palm oil is a nutrient-dense culinary oil. Its rich orange color reveals the presence of antioxidant vitamins A and E, in the forms of beta-carotene and rare tocotrienols and tocopherols of the vitamin E family.

– Nutiva

This stuff is awesome. I’ve only been using it for a few days, but I love it! So, what is it? It is derived from the fruit of the oil palm tree (Elaeis guineensis) and is referred to as “red palm oil” because of its rich dark red color in its unprocessed natural state. Of course, if you try this, look for unrefined, organic products such as the one shown above. Red Palm Oil promotes:

  • Cardiovascular Health
  • Skin Health
  • Lowering Bad Cholesterol
  • Increased Metabolism
  • Reduced Inflammation

You’re probably thinking, “Where have I heard these benefits before?” Think Coconut Oil! These two oils share very similar benefits to your health. I believe you should work both of them into your diet. One does not replace the other. There is no miracle oil out there, but consistently using a variation of healthy oils in your diet (olive, coconut, fish, red palm, etc.) will definitely help you out in the long run.

I find this product to be extremely flavorful. It’s a robust, nutty, buttery type of flavor with almost a hint of carrot. The color is very unique, but the orange-red color of the oil is where most of the benefits are! Although Coconut Oil’s levels of MCTs (read here for a refresher on MCTs) are unmatched, Red Palm Oil makes up for it with an amazing variety of vitamins and antioxidants that no other oils contain such as Vitamin A, Vitamin E, Alpha-Carotene and Beta-Carotene. I’m excited to experiment with this oil and add it to my rotation of ingredients. I’m still Coconut Oil’s #1 fan, but it’s always great to find and try new healthy products. I suggest you grab a jar and do the same!

I’ll be back tomorrow with another update on Day 15. I can’t believe we’re half way through June! Make sure you see below for info on how to join the July challenge and kickstart your health goals.

Disclaimer: 1 & Only Fitness and staff are not, in any way, affiliated with or being compensated by Whole30. This is simply a fun challenge we’re hosting and a new way to get our members exposed to a healthy lifestyle!

Remember, if you want to try Whole30 in July, we are hosting a challenge starting July 1st! If you’re looking to improve your immune system, improve digestion, kickstart your weight loss and/or develop healthier eating habits, this is going to be perfect for you! I will help you out every single day!

Sign Up For Free Below

This is a 100% FREE challenge. Just fill out the contact form below and we will get in touch with tons of useful tools/info to help you out when the challenge starts on July 1.

Join me in the Whole30 challenge, starting July 1! Sign up below for FREE!

0 + 4 = ?

Whole30 Challenge: Days 9-10 Update

More sign-ups are starting to roll in! I’m so excited for you guys to give this thing a try. Today’s update will cover days 9 and 10 of my Whole30 challenge and I’ve got some great info to share.

Not to rub it in, but most of my days here in Hilton Head have been spent out on the beach, at the pool or walking around enjoying the nature. It’s awesome because there is literally a bike or walking path on every single road here. It’s a very active environment and makes it way easier to stick to the plan. Plus, I found a great gym called XP Fitness just about a half-mile away from our condo. If you ever find yourself on the island, definitely check their facility out.

With that being said, I’ve taken notes of some of the things that will help you guys out on your upcoming vacations. The summer is prime time for taking trips, and if you decide to join the Whole30 Challenge your vacation doesn’t give you a pass to cheat on the challenge. Nor should it be the reason you decide not to join! Below are some of the best tips for sticking to the Whole30 plan while you’re traveling – plus, these will be great for general info on staying healthy anytime you travel.

 

  1. Location is everything.
    1. Hilton Head Island is definitely a different vibe than South Beach, Miami or Las Vegas. Where are you going on vacation? What’s the general environment like at your destination? I’m not asking you to avoid fun places! I’m asking you to prepare yourself for the environment with a mental approach that’ll help you stay committed to whatever type of health goals you have. Whole30 or not, you’re going to need to think about this before your trip! It’ll help you tons!
    2. What are you lodging plans at the destination? Do you have a kitchen, kitchenette or nothing at all. I’ll hit on this a bit down the list, but having a place to prepare your own food on vacation is massively helpful. If not, it’s not the end of the world, but you’ll save money, time and fitness progress with the ability to cook yourself a meal!

  1. Planes, trains and automobiles.
    1. How are you getting to your destination? Is this a 12-hour drive or a 4-hour flight? Take into consideration what mode of transportation you’ll be using and plan ahead to make the best of that situation.
      1. Flying: I’ve found flying to be much more convenient because of the speed factor. Less travel time equals less room for error on your meal plan. Let’s say you have a 1-5 hour flight; It would be ideal to eat a solid, home-cooked meal before you leave for the airport and bring your own plane snacks in case you get hungry on the plane.
        1. Hard-boiled eggs
        2. Fresh Fruit: Apples or Berries, preferably
        3. Vegetables: Celery Sticks w/ Almond Butter (check labels if on Whole30), Sweet Peppers or carrots are great plane snacks.
      2. Flying 5+ hours is a bit tougher, but still very doable! You can check online well in advance for what the meal options on the plane will be. Usually it’s always some kind of protein, vegetables and a dense carb. You have a few options here.
        1. Some airlines allow you to request special meals based on dietary needs, so you could go that route. That’s probably more of a hassle, to be honest.
        2. You could also just make a judgement call on what to eat from the meal options and what to throw away.  This would be the most simple option.
        3. The route I usually take in this situation is to just bring my own meal onto the plane. If you buy a salad from somewhere in the airport, it will still be fresh/cold when you take it on the plane. It won’t get up to room temperature for a couple of hours and even then, it will be fine to eat no matter how long your flight is.
      3. Don’t let TSA ruin your plans, make sure you check ahead of time what you can/can’t bring! All solid food is fine. Liquids under 3.4oz can be carried on too.
      4. Driving: Driving can be a bit more challenging than flying, in my opinion. The process is just long and more dragged out, so it can open you up to more complications and challenges. If you plan it right, it’ll be fine though.
        1. Pack a car cooler: If you have room, a cooler can save you from making any stops that aren’t to fill up the gas tank. Although helpful, coolers aren’t necessary to have a healthy roadtrip.
        2. Bring some snacks: Just like on the plane, you can bring fruits, veggies, nuts and more in the car. You’ll have less restrictions too! The only issue with this is that you may find yourself snacking out of boredom – eating just because you’re stuck in the car.
        3. Dining out: Since you never know when or where you’ll have to stop to get gas or have a meal, you can’t really choose restaurants in advance. Fortunately, most of the time you’ll have access to a Waffle House, Denny’s, Cracker Barrel or something like that. Places like that are extremely flexible with their menu. You can definitely get a meal that fits your fitness goals at 99% of restaurants out on the road. Remember, you’re the customer. They want to make you happy, so don’t be scared to tell them exactly what you want to eat!
        4. No matter which of the 3 options above you choose, just be wise in choosing your car snacks. I don’t mind room temperature meat, but I’m weird like that. Most people wouldn’t be cool with just chowing down on some plain chicken breasts after 5 hours in the back seat. In this situation, fruits, nuts and veggies are going to be your friends. If you can find a jerky that’s Whole30 compliant, go for it! I’m a huge jerky fan. Most of it has some sort of sugar or MSG in it though, so be careful.

  1. Have a game plan.
    1. Health and fitness goals aside, you cannot travel to an unfamiliar city and just wing it. I’m not even talking to you like a trainer right now, but just as a guy who loves to travel. Winging it on vacation sucks. You have to get bang for your buck and utilize your time wisely. The best way to do that is to do research in advance and use that to create a game plan.
    2. Back to focusing on the fitness aspect of things, one of the best things to research are the restaurants. If you have the ability to cook yourself meals on vacation, definitely hit the grocery store and plan for that accordingly. Let’s be honest though, dining out is one of the best parts of traveling! You want to experience the local culinary culture. That’s honestly my favorite part. Screw the beach, I hate sand. Where can I get some locally caught fish!?
      1. Trip Advisor is my favorite tool to use for research on undiscovered restaurants.
      2. Other awesome tools include: Yelp, Google+, Facebook, Twitter and Zagat.

Within minutes of research, I learned that The Salty Dog Cafe is a MUST-DO attraction and restaurant in Hilton Head. I can see why now!

  1. There’s absolutely nothing wrong with having an itinerary, either on paper or mentally stored. It’s just like being in the gym. If you come to the gym with your customized workout program, follow it and track your progress you’re going to have a much more efficient workout and make way more progress than if you just show up every day not sure about what exercises to do that day. If you choose the latter, you’ll end up spending half of your time in the gym on your phone, thinking, chatting or all of the above. In terms of your vacation, you don’t want to spend time looking up things to do. You want to have options, go do them and then move on to the next!

Those are my top 3 tips for making your next vacation healthy and most of all, fun! I’m all about having a great time and enjoying life. You can live a healthy lifestyle no matter where you are in the world! It’s all about balance and finding what works for you. We had a brief rain here in Hilton Head, but it’s clearing up now with perfect timing! I hope these tips come in handy for you soon! I’m off to the beach. Stay tuned for more updates soon.

Disclaimer: 1 & Only Fitness and staff are not, in any way, affiliated with or being compensated by Whole30. This is simply a fun challenge we’re hosting and a new way to get our members exposed to a healthy lifestyle!

Remember, if you want to try Whole30 in July, we are hosting a challenge starting July 1st! If you’re looking to improve your immune system, improve digestion, kickstart your weight loss and/or develop healthier eating habits, this is going to be perfect for you! I will help you out every single day!

Sign Up For Free Below

This is a 100% FREE challenge. Just fill out the contact form below and we will get in touch with tons of useful tools/info to help you out when the challenge starts on July 1.

Join me in the Whole30 challenge, starting July 1! Sign up below for FREE!

4 + 2 = ?

Whole30 Challenge: Days 7 & 8

Sunday and Monday were days 7 and 8 of my Whole30 experience and they were undoubtedly the most difficult thus far.

Our fridge was so bare on Sunday that one of my meals was literally leftover Cod and grapes. We didn’t want to go get groceries right before we left for South Carolina, so it was basically just a scavenger hunt for food on Sunday. I pretty much ate leftover meat, the last of our fruit and assorted nuts all day. Because of the pitiful makeup of these meals, it made me really want a burger or something quick and awesome like that.

Somehow I fought the urge to cheat and by “somehow,” I mean A&E was running a Mark Wahlberg marathon and I got so into it that I forgot how hungry I was.

6 hours of Marky Mark. Love that guy.

By the time the evening came around, it was time for me to focus on our 12-hour drive. Well, before that, I had to pack. Obviously I wouldn’t pack for the trip I’ve known about for months any further than 2 hours in advance.

10:00pm rolled around and we hit the road. Remember how I said pre-planning meals was going to be hugely important to your Whole30 success? I stand by that even more confidently now. We under-prepared and I had to eat my words. We packed some apples and waters for the trip, with the logic of, “We’re driving at a time when we wouldn’t normally be eating, so why should we bring snacks?” Turns out snacks are vital for survival on an overnight road trip. I would have fallen asleep if it weren’t for some of the snacks we purchased along the way. I ended up eating way more grams of sugar (via fruit) that I would have liked, but you have to use what you have access to! It would have been so easy to snack on protein bars, but I’m attached to this Whole30 attitude and I love the challenge.

We drove through the night and stopped for breakfast at a Waffle House in South Carolina, about an hour outside Hilton Head. Not an ideal choice, but again, you make it work. Neither of us could hold off any longer. We just needed an actual meal, not just car snacks.

I was able to get a Whole30 approved meal; steak and eggs. Not too shabby. Catherine took over behind the wheel to finish the trip, and as I write this, all I can think about it going to the grocery store in Hilton Head! We already pre-planned which meals we are dining out for, plus when and where we’re eating – so the remainder of our meals will be homemade!

As we got settled in, things started to become more normal. We got groceries and went to the gym like any other normal day, then spent the rest of the day out doing things. We are surrounded by bars and touristy things, so avoiding alcohol is really the main challenge right now. A cocktail on the beach sounds great, but it’s not worth it to blow all of the effort I’ve put in so far.

Another thing that’s been tough is accurately recording things in My Fitness Pal. When I make my meals, I know how much I’m eating, where it came from, etc. Since we’re eating some meals out at local spots, it’s tough to tell sometimes. My Fitness Pal has mainstream restaurant food, but honestly, most mainstream restaurants won’t have healthy options so try to avoid them. Tonight, we ate at Poseidon, which was very helpful and easy to find Whole30 compatible meal. If you’re in this situation, just make the best decisions you can and it’ll all work itself out. When in doubt, order steamed veggies, any type of meat/seafood and just make sure you put in the effort to stay on track!

 

I’m running off maybe 2 hours of sleep, so I want to wrap this up and give you guys something to take away. I would imagine that some of you may have some events, vacations or parties planned in July and they’re holding you back from committing to this Whole30 challenge. Don’t let them. Think about the big picture here, think long-term. If you commit 30 days to this healthful lifestyle, you’ll develop lifelong habits and knowledge that will have a heavy impact on your health! I can’t imagine too many events that are more important than your future health, if any.

“Great achievement is usually born of great sacrifice.”

Think about that for a while. What are your goals? How bad do you actually want to achieve your goals? Only you can stop you from being the person you want to be!

Be on the lookout for an update of days 9-13 soon. Thank you to all of the new sign-ups! I’ll be shooting you guys info soon!

Remember, if you want to try Whole30 in July, we are hosting a challenge starting July 1st! If you’re looking to improve your immune system, improve digestion, kickstart your weight loss and/or develop healthier eating habits, this is going to be perfect for you! I will help you out every single day!

Sign Up For Free Below

This is a 100% FREE challenge. Just fill out the contact form below and we will get in touch with tons of useful tools/info to help you out when the challenge starts on July 1.

Join me in the Whole30 challenge, starting July 1! Sign up below for FREE!

5 + 1 = ?

Whole30 Challenge: Day 6 Update

The weekend is here! I’ve been looking forward to today (Saturday, day 6) since I started the Whole30 challenge. I knew this would be the most challenging day I’d face so far. Usually by Saturday, the appetizing food in the refrigerator is dwindling away, I have tons more free time and I’m surrounded by more temptation than any other day in the week. That’s a recipe for disaster, nutritionally speaking. If there’s ever been a time to dig deep and stick to my guns, Saturday is always that time!

Saturday is everyone’s cheat day. If I had a dollar for every person that told me, “My diet is great – until the weekend comes…”

Guess what though; I followed my own 5 tips to Whole30 success (read here) and this Saturday was a breeze. Not a single thought about unapproved foods or anything of the sort. Those tips will be great for you to apply to your own life when you decide to join the challenge!

I’m not going to lie, keeping a daily journal of this challenge is pretty tough in itself. Today is pretty straight and to the point, so I’ll leave you with a couple key points of how I’m feeling 6 days in.

  • I’m feeling light. My back is still not even near 100% but despite that, I’m feeling more limber, agile and clean. It’s tough to describe, but light seems like the right word. I would imagine this is what a car feels like after it gets an oil change.
  • I’m feeling energized. I put in over 50 hours this week. My alarm clock goes off at 4am every morning. I feel so much energy throughout the day because of these dietary changes. I’m never groggy in the morning anymore or find myself napping between my split shifts. Whole30 has definitely changed by energy levels and that’s probably the biggest change I’ve noticed so far.
  • I’m feeling excited. A lot of clients, members, friends, etc. are showing interest in doing this with me in July. I’m excited that this is sparking interest because I truly believe this will help you make progress to where you want to be. Nothing makes me happier than seeing you guys succeed.

I’ve got to go pack for my week-long vacation in Hilton Head. Actually, let’s be real – I won’t start packing until 2 hours before we leave. Stay tuned to some of the challenges I face during my travels, it could come in handy for you in July!

Remember, if you want to try Whole30 in July, we are hosting a challenge starting July 1st! If you’re looking to improve your immune system, improve digestion, kickstart your weight loss and/or develop healthier eating habits, this is going to be perfect for you! I will help you out every single day!

Sign Up For Free Below

This is a 100% FREE challenge. Just fill out the contact form below and we will get in touch with tons of useful tools/info to help you out when the challenge starts on July 1.

Join me in the Whole30 challenge, starting July 1! Sign up below for FREE!

2 + 4 = ?

Whole30 Challenge: Day 5 Update

With day 5 of Whole30 in the books, here are my top 5 tips to ensuring a successful Whole30 challenge!

  1. Raid the Kitchen: Guess what? Environment trumps willpower. It’s a fact. Read up on that here if you don’t believe me. Don’t give your willpower the chance to fail you on this challenge by having a kitchen full of temptation. Before you start Whole30 in July, go through your fridge, pantry and kitchen to eliminate ALL unapproved and tempting items in the house. Set yourself up for success.
  2. Plan Ahead: Failing to prepare is preparing to fail. This is serious. If you put some thought into your weekly grocery list, plan out your weekly meals, and prep those meals accordingly you will absolutely kill it! This may seem like a lot of work, but it honestly takes no time at all. A little extra thought can go a long way and make all the difference in the world.
    1. Think about your work/social/etc schedule for the upcoming week.
    2. Make a grocery list based on your schedule.
    3. Pre-cook and pack any meals needed.
    4. Enjoy Whole30, stress-free!
  3. Phone A Friend: Just like on Who Wants To Be A Millionaire, sometimes you need to bring a friend in to have your back. The other day, I mentioned that the reason I’m doing Whole30 is to help others complete the challenge – Iron sharpens iron. It would be awesome if you had a friend, spouse, co-worker, etc. that is also doing the challenge! Encourage your friends to try it out! Who wouldn’t want to dedicate 30 days to changing their life for the better? If you can’t find anyone, you know I’m here for you.
  4. Keep a Food Log: I know I mentioned this in yesterday’s update, so please check that out if you haven’t read it!
  5. Believe In Yourself: If you don’t believe in yourself, neither will anyone else! I know you can do this. I’ve seen people come into the gym with all kinds of different goals and the common theme is that the individuals who set realistic goals and truly believe they can achieve them are the ones that do! This will be challenging. Do you believe in yourself enough to KNOW that you can change your life in 30 days?

Remember, if you want to try Whole30 in July, we are hosting a challenge starting July 1st! If you’re looking to improve your immune system, improve digestion, kickstart your weight loss and/or develop healthier eating habits, this is going to be perfect for you! I will help you out every single day!

Sign Up For Free Below

This is a 100% FREE challenge. Just fill out the contact form below and we will get in touch with tons of useful tools/info to help you out when the challenge starts on July 1.

Join me in the Whole30 challenge, starting July 1! Sign up below for FREE!

0 + 4 = ?