“In The Know” Nutrition For Weight Loss

“In The Know” Nutrition For Weight Loss

Have you ever felt frustration with the whole process of pursuing your health and fitness goals?

We at Raw Fitness have broken down and simplified the process by breaking down success into 3 distinct categories.

  • Movement Mastery
  • Mindset Mastery
  • Meal Mastery

In order to be successful you will need all 3. Today's lesson focuses on what may be the greatest source of frustration, confusion, and hindrance to seeing your clothes fit the way you want and having the scale tip in your favor: Nutrition aka Meal Mastery.

Natalia eats, drinks, lives, sleeps, breathes helping others to be successful with their Meal Mastery.

If you want to get out of the rat race of mustering up enough motivation to stay away from "bad foods" or forcing yourself to eat "good foods" then watch this video on a concept we call "Structured Flexibility" 

I'm warning you right now, get ready to get off the hamster wheel and find the true way to achievable and sustainable results. This video is a game changer.

Members of the Month: The Molivers

Members of the Month: The Molivers

Please introduce yourselves:

We are both from Long Island, NY. We met at Pizza Hut (where Patti worked) in 1990, reunited at a friends wedding in 1999, and have been together since.

Tell us about each of your professional lives:

Seth: I am a chiropractor and have been practicing for 18 years. My office is located in Davidson.

Patti: I am a freelance graphic designer.

Give us a quick snap shot into your world (kids, hobbies etc.):

We have 2 kids (boy & girl), 12 and 9. We enjoy bike riding, hiking, and getting outdoors with the kids. Seth is an assistant Boy Scout leader, volunteers at the Ada Jenkins Center, and we are both involved with many charitable organizations.

When did you start coming to Raw Fitness?

We started coming in April 2017 when we joined the “Lake Ready” challenge… and WON!

What type of results have you seen since coming here?

We have both lost over 10 lbs and approximately 5% body fat. We both feel stronger, have more energy through the day, and overall, feel healthier.

What is your favorite exercise?

Seth: Flipping tires.

Patti: Ropes.

Least favorite?

Seth: Stretching!

Patti: anything with val sliders

Most embarrassing moment from your childhood? Juuuuuuust kidding!

HA! We have no embarrassing moments. 🙂

Tell us an interesting fact about each of you that we would be surprised to hear:

Seth: I was a volunteer down at Ground Zero after the World Trade Center attacks on 9/11 adjusting the search & rescue team, including National Guard, police & fire departments.

Patti: I had a 1 word “part” in the movie “One Good Cop” with Michael Keaton. I got paid $800 plus residuals, but was cut out of the movie. They asked me to come to California to reshoot the scene, but I had just started college and chose not to.

Anything else you would like to say?

We are so happy to be a part of the Raw Fitness family. We absolutely love the classes, the trainers, and have enjoyed getting to know the other members.

Small Changes For A Big Impact

Small Changes For A Big Impact

One of the things that mobilizes people is a feeling that they can do something meaningful and valuable right now, even if it’s small. Healthy life emerges as a result of small actions done consistently.

Here are two concepts that will help you with consistency on your fitness journey.

The concept of ‘low-hanging fruit’.
What is the easiest thing you can do right now to get you closer to a healthier you?

We all love the epic beginnings and grandiose projects (like a Thanksgiving meal prep or Christmas day). We all want to change our lives in a week and be a totally different person, right?

Of course, it’s not reality, so that’s why I love the idea of this ‘low-hanging fruit’. How can my steps be as easy and manageable as possible, and how can I do it right now?

Usually, when I present this concept to my clients they come up with some things they can do that very moment, like getting up from their desk and walking around, doing push-ups, some jumping jacks, they’ll write out a shopping list or do some food prep. It doesn’t really matter.

The idea here is this – what is it that you can do this very moment to affirm your commitment to healthy living?

Remember, it doesn’t have to be complicated or heroic. It’s just a small action that inches you towards a healthier you. It needs to be doable enough, so you can confidently say “Oh, I can do that! That’s too easy.” It is small steps done consistently that take you to your goal.

The concept of ‘doing less’.

For some strange reason everyone loves busyness. I don’t want to go on a tangent here, but I think ‘busyness’ can be somewhat an addiction. So many busy people have lives full of stuff they don’t really need and even don’t really want.

So, sometimes health is about what you add (eating more veggies, drinking more water, getting enough sleep, exercising more), but sometimes health is about what you take away (clearing the clutter/ removing inessential things/ removing stuff that drains you).

Sometimes having more energy and wellness in your life is just about taking away things that are sucking you dry.

So when I first tell this to people they ask “How can I do less, when I am so busy?” I tell them, “If you sit down and account for how you spend your time and where you spend your energy, you will be able to see the things that you don’t need nor want that are sucking the life force out of you. And if you could just remove a couple of those, you’d feel fantastic!”

So many families are over-scheduled. Somehow parents have this notion that if their kids are not in Kumon, taking ballet classes and learning to play violin at the same time, they will grow up to be non-functioning citizens.

Filling up the slots in your calendar is not the same as doing something that is truly valuable and nourishing for your body, soul and spirit. Often doing less lets you do the important things better.

What is that small action you can take right NOW (after reading my blog post) that will move you just a little closer towards a healthier and happier you? I personally have been missing out on my sleep, so I’m going to go take a nap 🙂

Coach Natalia

Client Of The Month: Boun Senekham

Client Of The Month: Boun Senekham

Client of the Month

1) Name: Boun “Boone” Senekham

2) Please introduce yourself: My name is Boun “Boone” Senekham. I’m 42 years old. I consider myself to a busy bee, trying to live a healthy and balanced life. I’m a social person, and am blessed to have a great family and group of friends. I consider myself to be a lifelong student– always looking to learn new and exciting things. I try to stay focused and remain positive and learn from others around me.

3) When did you join Raw Fitness? I joined Raw Fitness in October of 2012.

4) Tell us a little bit about what brought you to Raw Fitness in the first place: I was a little out of shape and wanted to get back into being fit, in a small intimate gym setting. Raw Fitness not only offered such a place, but provided a fun workout environment.

5) Favorite Exercise: Any exercise that works the core!

6) Least favorite exercise: Stationary biking.

7) Favorite cheat meal: Pizza

8) Tell us a fun fact about yourself: I am a Star Wars junky, like to ballroom dance, enjoy learning new languages and a huge Francophile!

9) What have you enjoyed most about your training? Making new friends!

10) Do you have any goals for 2017? Either in the gym or out. Getting lean and tone. Back to my 2013 fitness level. Personally—spend more quality time with my family and loved ones.