You know that diet and exercise are important when it comes to creating your best body, but you may be overlooking other techniques for getting into the best shape.

Turn the following 13 simple tips into habits and watch as your body transforms.

1) Eat a Smart Breakfast.

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Most people load up on carbohydrates and simple sugars for breakfast. Cereal, pastries, store bought smoothies and juice are all poor choices when it comes to starting your day off right. Center your breakfast around protein and healthy fat, and you’ll have energy for hours. Try a protein shake with chia seeds or flax seeds, eggs, lean breakfast meat, or a handful of nuts.

2) Get More Sleep.

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If you’re not getting at least 8 hours of sleep each night then you could use more sleep. This is especially true if you’ve reached a plateau with weight loss. Give your body the 8 hours of sleep each night and make weight loss easier.

3) Just Do It.

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If you’re really ready to achieve your best body ever, then dig down deep and commit. As Woody Allen famously said, “80% of success is showing up.” This is absolutely true when it comes to fitness. Show up to your workout. Even if you’re tired. Even if you’d rather be doing something else. Just do it.

4) Plan Ahead.

planning 13 Tips for Your Best Body

Take one day each week to plan your healthy meals for the following week. You don’t have to do all the shopping and cooking on that day, simply jot down what you plan to eat. This small act of planning ahead will keep you on track with healthy meals even when the week gets crazy busy.

5) Cut Out Gluten.

 13 Tips for Your Best Body

Many people don’t realize that they have a certain level of sensitivity to gluten, which causes intestinal inflammation and bloating. Also, gluten-filled foods are typically high in carbohydrates, which contribute to weight gain. When you cut gluten-filled items from your diet don’t fall into the trap of simply replacing those items with other high-carb items. Choose non-packaged, whole foods instead.

6) Believe In Yourself.

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Do you believe that you have what it takes to transform your body? If you want to succeed in weight loss then you have to believe that it’s possible. Give yourself a pep talk and dig down deep for the courage and discipline to apply these healthy changes to your life.

7) Eat Less Dairy.

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Dairy products like cheese or cream add extra fat and calories to your meals. Pass on the dairy and you’ll eliminate unnecessary calories, making weight loss quicker.

8) Sleep and Wake at the Same Time.

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This tip sounds so simple, and yet it’s a powerful way to increase your daily energy. Get your body on a schedule and watch how much more productive and energetic you become.

9) Include Veggies at Every Meal.

veggies 13 Tips for Your Best Body

Most people aren’t too crazy about vegetables, and probably eat less than they should. Make it a point to include a vegetable with each of your meals – even breakfast. The increase in fiber and other nutrients will give your body that extra boost that you’re looking for.

10) Ditch Packaged Food.

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Throw out those packaged foods! This is one of the easiest things you can do to achieve quicker weight loss results. Packaged foods contain chemicals and additives that will slow your fitness results.

11) Drink More Water.

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Being hydrated is key when it comes to creating your best body. Drink water throughout your day and limit caffeinated beverages to once daily if any.

12) Forget Artificial Sweeteners.

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Sure, these sweeteners don’t contain calories, but they are known to increase your appetite and cravings for carbohydrates and are bad for you. In the quest for your best body, put down the diet soda and reach instead for some water.

13) Exercise With a Pro.

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Are you exercising as efficiently as possible? Do you challenge your muscles enough during each workout? Are you keeping the routine new and fresh? These are all factors that will be taken care of for you when you work with a trained fitness professional. Working with a pro ensures that you make the most of your exercise time.

JOIN OUR Beach Ready Summer Slim Down Challenge which starts Monday, May 16th (Special pricing until Friday)Click Here!

So there you have it, 13 tips that will take your results up a notch.

If you haven’t joined one of my programs yet, now is a great time to start. Together we will get you focused on your goals with my results-driven method…Click Here!

dropajeansize 13 Tips for Your Best Body

Call or email today to set up your first workout.

share save 256 24 13 Tips for Your Best Body

Jennifer Putnam is a machine! The funny thing is I learned she was never an athlete growing up, I just assumed by how she performed she was. What I figured out was it really was her dedication, determination, commitment, and that with a plan she is just unstoppable.

Now, as you will read below, she started off going to the gym because of a picture of herself she didn’t like, like most people there is that turning point that helps you decide you will not live this way any longer. She started as weight loss, but once you start having success with that, you open your mind to others things you once thought wasn’t possible or even something you want to do. This is Putnam (aka Jennifer – you will learn about me is you may get a nickname, she is one of them) to a “T.” She has accomplished so many things you are just about to read, I am SO proud of her! She doesn’t mention below about how she fell down her stairs in her home and really hurt her Tailbone and ran the Gasparilla Classic Challenge 6 days later. That is a BIG accomplishment without being in pain. She makes no excuses and perseveres in EVERYTHING she does.

It’s no lie I love to talk Putnam into everything we do, as I KNOW she can do it. She knows, that is why I put on my Carrie Charm (or maybe it’s the sad face), but I just love to see people like her go for anything in life. Get a Grip would not be the same without her.

This is a MUST read for anyone who suffers from self doubt and fear, but decides there CAN be more for them in life.

Here is her story…

Growing up, aside from 2 years of ballet and tap, I was not very active.  I never tried out or joined a team sport not because I didn’t want to, but because I did not have the confidence in myself to be able to compete.  I remember when my school got a girls’ lacrosse team and I was all set to join the team with my friends, but at the last minute my nerves and self doubts took over and I decided not to join. This continued through high school and college.

After graduating from the University of Florida, I moved to Pennsylvania and started my career. I joined the gym where I worked but was not consistent.  Some days it was just easier to go down the hill for dollar wing and beer night than going to the gym.  In February 1999, I looked at a picture of myself and was disgusted at what was staring back at me. I joined a gym and hired my first personal trainer.  I worked out with her a few times a week and other times on my own.  I logged all my food and had great success over 3 months.  I continued my workouts on my own over the next few years before moving to Tampa.

I joined a gym after moving to Tampa but never really pushed myself to work harder or achieve anything great.  It seemed like going to the gym was just so I could say I went to the gym. I was at a standstill in my progress and was bored. My journey at Get a Grip started Christmas night 2011 when I came across a Groupon for boot camp classes. I decided to buy the 21 day because I wanted to challenge myself and step out of my comfort zone. I started the 21 Day Challenge in January 2012.  My intention was to follow the meal plan, attend the classes for the 21 days and then go back to the gym. That was 4 years ago and I cannot imagine what my life would be like without Get a Grip.

I started running and decided to run my first half marathon before I turned 40.  I ran my first half in November 2013 and have run 9 since. After I turned 40, I wanted a new challenge so I joined the Get a Grip Triathlon training program and completed my first tri in 2014.  In all honesty, I did not enjoy that tri at all.  I could have been one and done, but I did not want that to be my only memory of a tri.  I came back to the training in 2015 and completed 2 triathlons last year and smiled throughout each one.   When I was losing steam on the run at Heartland, I heard “Go Putnam!!” It’s always a great thing to hear my name called out by a Gripper! Last year I joined a bunch of Grippers at the Ragnar Relay from Miami to Key West.  If you would have told me I would willingly sleep in a van with 6 others, sleep on gym floors and run from Miami to Key West for 2 days, I would have said “there’s no way I’m doing that!” Well, I did it and loved every minute of it!  One of my favorite events with the Grippers is the Miles for Moffitt run.  I invited my Mom to join us one year and it quickly became our Mothers’ Day tradition. She walked the first year and the last 2 years she ran it. Now she runs up to 15 miles a week at the age of 69!

My greatest achievement was this February at the Gasparilla Distance Classic.  I completed the Michelob Ultra Challenge which consists of running the 15k and 5k runs on Saturday and the half marathon and 8k on Sunday for a total of 30.4 miles.  I felt awesome during all the runs and was so happy and excited to be out there doing something I never would have dreamed of a couple of years ago.  The support from the Grippers on the course, our Facebook page, the support and kind words from friends and family was overwhelming and I was so proud of myself for setting a goal and seeing it through. I had a few ask “why would you want to do that?”  My response “Why not?” I truly believe that you can do anything you set out to do and never let anyone tell you different.

Get a Grip is a place like no other filled with positive, supportive, encouraging members who always want the best for each other.  The friendships and bonds that are made while performing countless numbers of burpees, pushups, squats, swimming, running, biking and interacting on our Facebook page are incredible.  Carrie is the heart of GAG and I’m not sure I would have ever signed up for a half marathon or triathlon without her encouragement and support. She knows what members are capable of way before we do!! At 42, I feel the best I’ve ever felt. My confidence in my ability to do something is at an all time high and I don’t let the self doubts take over! My 3 times a week boot camps, spinning, and running are things I totally enjoy and no matter what else is going on, always make me feel great! I have a great family, amazing friendships in and outside of GAG and life is definitely good! Next up is triathlon season and my first marathon in November. At GAG, nothing is impossible!

putnamBR 225x300 Spotlight Series...No MORE Self Doubt & Now an Athlete   it Wasnt Her Plan!
Places at Brandon Race!putnamandparents 225x300 Spotlight Series...No MORE Self Doubt & Now an Athlete   it Wasnt Her Plan!Putnam with her Amazing & Supportive Parents
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Putnam and ! icon smile Spotlight Series...No MORE Self Doubt & Now an Athlete   it Wasnt Her Plan!
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Putnam after Completing the Gasparilla Challenge with 4 Races in 2 days!

 

I am SO proud of this girl! I’m looking forward to what is next for her!

 

 

share save 256 24 Spotlight Series...No MORE Self Doubt & Now an Athlete   it Wasnt Her Plan!

The Get a Grip Total Fitness “Spotlight Series” continues! These amazing individuals are real people, real journeys, and real results. I am SO proud of their dedication, hard work, and all they have accomplished and Jess is no exception.

Jess Palmer is one strong girl! She came to us and from the get go she worked hard. I knew she was going to do awesome after her first session. When people come in with that “READINESS” I know we are going to help them change their life and that we did. But, without her commitment and doing the work it wouldn’t be possible. I was a little concerned as she lives 45 minutes away from our studio, but she makes the drive and it has totally paid of!

We love her and are so happy she has joined our Get a Grip Family. She is a perfect match.

Here is her story in her words…

Growing up I was very active: basketball, volleyball, and running around with other kids in my neighborhood. As an adult, I was not active at all.

From 2006-2014 I did not engage in any form of physical activity – I worked and went to school. Once I finished college I had extra time on my hands, which meant more TV, sitting down, eating and drinking wine at home.  I love me some wine! That was my normal, I was happy (or so I thought). I started to gain weight slowly and eventually I was not happy with the person I was seeing in the mirror. I didn’t like how my clothes were fitting and I sure didn’t like how I looked in a bathing suit. Living in Florida where summer is a season that can last all year is pressure in itself. At the beginning of 2015 I was a size 10 in jeans and pushing into a size 12. I was thinking to myself – “you’re just going to continue gaining weight and getting bigger – what are you going to do?” To top it off my cholesterol was in the 300 – yikes! I knew I needed to make a change. I did not want to continue on the path that I was on.

For my 2015 New Years resolution I decided that I wanted to lose weight and be healthier. Many people make this resolution and unfortunately are not successful. I was on Carrie’s mailing list and received the email for the 21-Day Belly Blast Challenge. I decided to give working out another try – the best decision I had made in a long time. I took the challenge seriously and committed to eating healthy for the next 21 days. The first day of boot camp kicked my rear – I was thinking to myself, “Why do people do this? What did I sign up for? This is insane.” I am glad I kept going! I saw results the first week and was more motivated than ever.  After the challenge was over I decided to join Get a Grip as a member, I was hooked – my new normal. I continued to see results – went from a size 10 to a 2. Yes, I was very happy and excited with all the new clothes I was buying – my bank account not so much.

Next challenge: Clearwater Distance Classic Half Marathon – again, what are you doing?!! I never ran a race of that distance before, so this should be interesting.  I decided to apply myself just as I had done earlier in the year. That first track night my heart wanted to jump out of my chest.  I thought to myself the next 16 weeks were going to be long. I stuck to the training program and kept telling myself “you can do this.” Week after week I got better. I was able to run my first half marathon with gale force winds– a new personal best for me!

Get a Grip has helped me exceed my expectations on reaching my ideal weight goal and helped me get back to being me – the young girl who was very active. GAG motivates me to do more and be a better me. I could not be happier with my results! Not only has GAG help me get into shape but has helped me be a more positive thinker and a believer. No more of: I can’t, this is crazy – I will never achieve my goal; but more of YES, YOU CAN – BELIEVE IN YOURSELF – YOU CAN DO THIS.  With the right mindset and a great team supporting/motivating you – you will achieve your goals at GAG. Surround yourself with like-minded people and watch the transformation/growth/change happen. I am very thankful for making a commitment to Get a Grip – it’s not only a gym but my new family.

Thank you Carrie for all you do!

Jessbefore 300x300 Spotlight Series...Cholesterol Over 300, Lives 45 Minutes Away, & Putting the Weight On.  Jessafter 300x300 Spotlight Series...Cholesterol Over 300, Lives 45 Minutes Away, & Putting the Weight On.

First 2 Pictures: Before Pictures and Last 2 Pictures: are NOW! SO proud of her!

We are looking forward to see what is next for Jess. Kudos! #getagriptotalfitness

share save 256 24 Spotlight Series...Cholesterol Over 300, Lives 45 Minutes Away, & Putting the Weight On.

When I share these spotlight’s on our amazing member stories, they write their own story and choose their own pictures. I don’t lead them, i just tell them, they are awesome and need to share it with others (plus, it could help someone else who may share the same struggles – it’s an easier way to get them to do it as they are all so generous and have kind souls).

It is a win for all. I always learn more about our amazing members, they actually see all they have accomplished (as we tend to always look forward and forget where we started and how much we have done for the good), and they get the opportunity to maybe through their story help someone else start their fitness & health journey. I receive countless emails and phone calls where they had read one of these and it changed their life. Thats a BIG deal.

Shantel has been with us for a over 3 years. We have watched her evolve on SO many levels. I am unable to convey how proud I am of her. She works hard, encourages others, is committed to making changes for herself and for her family, and I love that she let’s us twist her arm to try new challenges along the way (like Triathlons, Runs, and etc.). She is very tough on herself which is good and bad as we all know. I am determined to continue to remind her of all she has accomplished and to be proud of herself for all her wins! Get a Grip is a better place because of her.

I’m looking forward to 2016 and what we can talk her into next icon smile Spotlight Series: Shantel Cumbie!

Here is her story and by the looks of the photo, I’ d say she has a few successes (well, how about many)…

The front of her shirt said “I survived the Spartan 1000 Challenge” and on the back, it was listed out -

100 Jump Squats

200 Push Ups

300 Full Sit Ups

400 Burpees

My first thought was “WHY?!?” followed by, “What’s a burpee any way?” That was about 3 years ago when I saw Kelly wearing that shirt and I will admit that I was intrigued. She had been talking about this new gym she joined and how amazing it was, so I finally agreed to go to a bootcamp with her. I was really intimidated and just kept praying that I would be able to make it through class without embarrassing myself. I could barely run around my block, so how in the world did I think I could handle bootcamp??  But I did it and I haven’t looked back!

It’s really hard to put into words what GAG has done for me personally. I have always been my own worst enemy when it comes to diet and exercise. Self-doubt would usually cause me to shy away from trying something new. I might set a goal for myself, but I’d never tell anyone else so that if I didn’t reach it, no one would know I had failed. That had always been my mindset before, but not now!

At GAG I want people to know my goals, not just to hold me accountable, but also because I know that they will help me reach them! Carrie goes above and beyond to give us every tool we need to be successful and the other members are always there with support and encouragement and to share their own experiences to help you achieve whatever new goal you’re trying to reach! I think that is the major difference between GAG and other gyms. We have amazing coaches that truly care about you and your success, but we also have amazing members….members that welcome you from day one and encourage you when you’re feeling overwhelmed and push you when they know you can do more! We are each other’s biggest cheerleaders and we are each other’s teammates that we depend on for support and knowledge and humor to get through any situation!

The friendships that are built while bonding over burpees and box jumps and 6am runs in the rain can never be broken! I have accomplished things over the past few years that I would have never even dreamed of attempting before finding GAG!! The support that we get from our coaches and the support we give one another makes this group unstoppable! And I’m proud to be a part of that! I’m proud to look at the other members and see the things they are accomplishing! From 5K’s to Marathons to Triathlons….there is nothing we can’t do! And knowing I have this level of support gives me the courage to challenge myself to try the next thing and to push myself to the next level. I have the confidence to try because I know my GAG family will not let me fail!

I read somewhere that you should always surround yourself with people that challenge you, push you and motivate you. That is exactly what I found when I joined GAG and that’s what I hope to be to other people. I want people to see me and think, “Wow…if she can do it, then so can I!” because it’s true! I want to be that example to my family and my friends and I want to make them proud! I want my son to see me not give up on a goal that I have set so that when the time comes when he wants to quit something, he will choose to keep going. GAG has given that to me and I can never thank Carrie enough for what she does for all of us! 2015 was EPIC! I can’t wait to see this group DOMINATE 2016!!

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(As you can see she is one amazing lady – love her!)

 

 

 

 

 

share save 256 24 Spotlight Series: Shantel Cumbie!

HUGE ANNOUNCEMENT:

Team Muffin Top Meltdown & Spare Tire Challenge Winners to be announced…

This was by far the best challenge we have ran to date. More ACTIVE participation then ever! It showed that with a little more effort and work, everyone can make improvements and have HUGE success in their health & fitness.

Before I get to the winners, I want thank all the participants for committing to themselves and in the ladies dept. their team-mates. T.E.A.M. really does equate to…Together Everyone Achieves More! So proud of your commitment, dedication, sharing, supporting others, and for playing! The results were through the roof and the competition was tight. There will be re-matches in the future, I can feel it.

OVER 27 Feet of Inch Lose (with ONLY 3 measuring locations recorded)

OVER 327lbs Weight LOST

189% Improvement of Body Fat

The Winners Are…

The Muffin Top Meltdown TEAM Champions are:

#DreadTheRED

Sherri Lennon, Shelley Tolbert, Kerry Conca, and Samantha Bierhorst

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Team: #DreadTheRed

Congratulations, Ladies!!!

These 4 ladies:

Over 25 inches Lost (measured in ONLY 3 locations), 28.4lbs. Lost, and 14% Body Fat GONE!

Team: WIN(E) was EXTREMELY close! 

Sheri, Vanessa, Cindy, & Beth

 

OVERALL WOMEN’S Challenge Winner:

Julie Cook

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Julie Cook – Before Pic

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Julie Cook – After Pic

Julie lost 8 inches, 10.4lbs, and 6.6% Body Fat!

Men’s Spare Tire Winner:

Ian McDonald

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Ian – Before Pic

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Ian – After Pic

Ian lost 5.75 inches, 10.4lbs, and 2.4 body fat!

CONGRATULATION TO ALL!

NEXT CONTEST:

HOT FOR THE HOLIDAYS

November 9th!

 

 

 

 

share save 256 24 Get a Grips Muffin Top Meltdown & Spare Tire Challenge Winners...
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