Today is the last day of the first week of our 2018 Spring Break Transformation Challenge. At the end of our first week our Challengers have dropped a total of 157 pounds of fat! That is awesome! Great job everyone! I am proud of you and happy for your success. To make this even more surprising, only about half of our challengers have weighed in. So far our biggest losers are three people at a loss of 7.8 pounds each and one person lost 8.2 pounds! And there is a couple that didn’t weigh-in that had lost a combined weight of 21 pounds by Thursday. Only three days into the plan! That is amazing. I am so happy for you guys sticking to the plan and seeing results! Let’s keep pushing and try to get over 400 pounds as a group. We can do this!
If you haven’t seen a drop in the first week please get with myself or one of our trainers. I’m sure we need to work on your plan, nutrition and/or exercise. It’s not a big deal if you didn’t see results week one. We all have failures in life and that’s when we learn our greatest lessons. Failure is an amazing teacher.
One of the biggest things I see when someone isn’t seeing the results is they are missing out on the little details. The devil is in the details! 🙂 Some of the fine details I see often are sleep, pooping ;), and water intake.
I know it can be difficult to control sleep, but there are some things you can do to strive for optimal sleep. Here they are:
- Eat right and exercise. Eating right will improve you health and make you feel better. Exercise will wear your body out and make it easier to fall asleep and stay asleep.
- Optimise your magnesium and Vitamin D3 levels through supplementation. Get these checked the next time you have a blood test. D3 should be between 60-80 ng/dl and and magnesium should be between 4.2 (at a minimum) and 6.8 mg/dl. Make sure you ask for a red blood cell (rbc) magnesium test. Probably call ahead so they can have it ready for you at your next Dr’s appointment.
- Try Gaba-Centered from Poliquin. We sell this at the gym if you’re interested in trying it. We have samples as well to see if it works for you.
Ok, pooping. I know this one can be difficult as well, but here are some things that may improve it.
- Sleep. Poor sleep has been found to contribute to constipation.
- Proper nutrition. Water intake (1 gallon a day) and fibrous veggies. I would increase your veggies until your start seeing results. And don’t just try it for a day and give up. Try it for a full week and see if there is any improvement. Start with 5-8 servings a day.
- Supplementation. Magnesium is a big one for constipation. Also, try probiotics and digestive enzymes to improve digestion.
Last, water intake. This one you just have to make happen.
- Break it up. A gallon is 128 ounces. So you need 64 oz. by lunch, 32 oz by mid morning, and so forth. You may also want to taper this off at night so you’re not up all night peeing. Get a jump on the day and drink 32 oz before you leave the house in the morning.
- Carry a large container. This is a huge secret to success. Get a 32 oz container at a minimum and know you have to drink 4 per day. Personally, I carry a gallon jug to make it easy.
Ok everyone, let me know if you have any questions. Feel free to reach out to me or any of our trainers. Let’s make it a great week and get after it again this week. Take it one day at a time and win the day everyday.
Check out my video where I cover all of this and a little more.