Step Two To A Healthier You

Good Nutrition (Eating Right) Goes A Long Way (Step 2 of 3)

It’s as simple as exercising, eating right, and living a healthy lifestyle.

TFW AthensTFW Athens

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This is the second step in a three part series to help give you the knowledge to reach your goals.

Step 2: Nutrition (female and male)

  • Avoid Dieting
  • Cut out sugar, refined grains, and processed foods
  • Cut back or eliminate alcohol
  • Watch your portion sizes
  • Eat whole foods

You don’t have to be a dietician to begin taking control of your nutrition. Try the five things above and you will be well on your way to a healthier YOU.

Stay tuned for step three in the next week.

Step 1 (in case you missed it): Training (exercise)
Step 3: Lifestyle (coming soon)

Do you want to learn how to drop 10-15 pounds?
Need help with your nutrition?
Looking to start a fitness program?
We have just the thing for you. Click the button below and learn more about our 28 Day Transformation Challenge today!

CLICK HERE TO LEARN MORE ABOUT THE 28 DAY TRANSFORMATION CHALLENGE

Group Fitness in Athens Ga

The Tribe provides the accountability you need

This is the story of Stephanie Kosloske, member of the Training for Warrior program at SBG Athens.
Training for Warriors Athens Ga
Stephanie struggled with sustaining progress before joining SBG.

Wanting to get into shape, Stephanie recounts falling into a familiar pattern. She would start a workout program and struggle to stay with it. She began a number of different workout programs over the years in a number of different settings, even hiring a personal trainer, but she “missed the energy of working [out] in a group,” she says. Stephanie tried group classes at other gyms, but she describes feeling like “another number” in the crowd.

SBG/TFW Athens provided Stephanie the “energy” she wanted from working out in a group, but added something else. Stephanie found the gym as part of an online search. She feared that she might fall into her usual routine of losing interest after seeing initial success. She found, however, that the Training for Warrior coaches (and her training partners) stressed accountability. Each workout, Stephanie is challenged to keep showing up and keep improving. She does not have to be alone and bear all of the responsibility of motivating herself.

Stephanie has now stuck with her workout routine at SBG/TFW for three years. She says that her coaches have made sure that her goals and the technique for her workouts are clear. She no longer feels intimidated to take on new challenges or worries that she will be able to persevere. In her words: “Now I am not just another face in the crowd […] I am part of the SBG/TFW family and they care that I come to class and stay motivated!”

Here are three tips that Stephanie wants to share:

  1. Push yourself when you think you can’t do anymore. Your brain says stop before your body does.
  2. Change your thinking—replace “I don’t have time” with “it’s not a priority.” This trick will make you reevaluate your actions, not only getting to the gym but in other aspects of life as well.
  3. Keep moving—it’s really hard to get started if you come to a complete stop. If you keep moving, even if it’s very slowly, it will be easier to push yourself to do more.

Do you struggle with some of the same things with which Stephanie struggled? You CAN make that change and TRANSFORM your life also!

Do you want to learn how to drop 10-15 pounds?
Need help with your nutrition?
Looking to start a fitness program?
We have just the thing for you. Click the button below and learn more about our 28 Day Transformation Challenge today!

CLICK HERE TO LEARN MORE ABOUT THE 28 DAY TRANSFORMATION CHALLENGE

Group Fitness in Athens Ga

Feeling “Lazy” and Need Motivation?

This is the story of Kristen Peissig, member of the TFW fitness program at SBG Athens.
Training for Warriors Athens GA
Before joining SBG, Kristen had trouble motivating herself to work out.

Kristen says she has had some trouble managing her time. Faced with spare time, she preferred to take a nap or binge the latest show on Netflix. “Yet, somehow,” Kristen says, “any time I thought about exercising, I would tell myself that ‘I don’t have enough time to go to the gym.’” She has had success with dieting, but even at a weight she was happy with, she didn’t “feel very fit or healthy.”

Kristen first learned about SBG Athens when a friend invited her to one of the gym’s Women’s Self-Defense seminars. After spending some time at the seminar “it became very clear that the people [at SBG] knew what they were talking about.” Kristen realized that the coaches at SBG might be able to round out her fitness regimen. In addition to being happy with her weight, Kristen wanted to feel stronger, more in control, and better able to defend herself. Right after the first day of the seminar, she decided to commit to the SBG Athens tribe on a long-term basis.

She says that she appreciates that the gym offers multiple programs. Kristen wasn’t ready for martial arts, in her own words. “At the time, I felt like I needed to gain some strength through the TFW [Training for Warrior] program,” before moving into martial arts training. Before joining the gym, she couldn’t do a single push-up, chin-up, or bench more than the bar. Now, she does push-ups in sets of 15, does weighted chin-ups, and keeps adding pounds to her bench press. “These are things that I never imagined I would be strong enough to do, but it’s amazing the things you can accomplish when you put in the effort each week to attain your goals.”

Here are three tips that Kristen wants to share:

  1. 1. Don’t compare yourself to your teammates—it’s okay to not be able to lift as much as your teammates or run as fast. We’re here to cheer each other on in our own races to improve ourselves, and it’s perfectly fine to be at a completely different point in our race as our teammates. When you realize this, you can focus on how to improve yourself.
  2. Come to class and do your best—this one seems pretty self-explanatory. Show up to class as often as you can make it. Getting myself to the gym was the hardest part when I was first getting started with TFW because I am very good at convincing myself that I don’t have time or am too tired to go to the gym. But once I got myself in the habit of going to the gym 4-5 times a week, it became routine to the point where if I go more than 3 days without working out, I feel like something is missing. Even more than showing up, though, is actually giving your all to a workout. You’re only going to get out of a workout what you put into it. Focus on doing an exercise with proper form and push yourself to lift just a little heavier, and you’ll notice improvement much faster.
  3. Don’t worry about the number on the scale—focus on how you feel in your clothes, how you feel after completing a challenging workout, and how you’ve improved from the beginning to where you’re at in your race now. A number on the scale is just a number. It doesn’t show all the hard work it took to get you to the point where you are now.

Do you struggle with some of the same things with which Kristen struggled? You CAN make that change and TRANSFORM your life also!

Do you want to learn how to drop 10-15 pounds?
Need help with your nutrition?
Looking to start a fitness program?
We have just the thing for you. Click the button below and learn more about our 28 Day Transformation Challenge today!

CLICK HERE TO LEARN MORE ABOUT THE 28 DAY TRANSFORMATION CHALLENGE

Group Fitness in Athens Ga

Are you Insecure, Lacking Confidence, and Full of Anxiety?

This is the journey of Melody; 41 years old, mother, middle school teacher, and student at Training for Warriors Athens.
 Training for Warriors Athens Ga
Life before TFW was filled with insecurities, a lack of confidence, and anxiety medication.

Melody begins by saying, “I don’t know why, but I think it’s often the case that females feel a little uncomfortable in our own skin.  Maybe it’s our perceived imperfections, or a lack of confidence. Maybe I feel like I’m too fat, or too tall, or I’m too this or too that.”

Melody’s first class came during buddy week by invitation of a friend and member of the program. She is 100% certain she would never have walked in the gym for the first time without a friend. Since that time, Melody is a constant fixture in class. In any given week she can be found sprinting, squatting, deadlifting, cheering on her teammates, and getting after it.

Melody speaks about how strong females are encouraged; celebrated even. “Our coaches tell us to stop apologizing and walk like you own the earth,” she says. Although she can’t quite explain how meeting the small physical challenges translates into confidence in all aspects of her life, “I just know that it does,” she says.

Instead of imperfections, she now sees an hourglass shape, as well as definition in her legs, arms, and shoulders. She feels strong and walks proud and tall.

I leave you with the top three (or four) tips that helped Melody transform:

  1. “Show up and do something.” Coach Rory
  2. Fear is a liar – (that little voice that tells you that you can’t do something is a liar)
  3. “Walk like you own this earth.” Coach Adam
  4. “Stop saying you are sorry.” Coach Steve***

Do you struggle with some of the same things with which Melody struggled? You CAN make that change and TRANSFORM your life also!

Do you want to learn how to drop 10-15 pounds?
Need help with your nutrition?
Looking to start a fitness program?
We have just the thing for you. Click the button below and learn more about our 28 Day Transformation Challenge today!

CLICK HERE TO LEARN MORE ABOUT THE 28 DAY TRANSFORMATION CHALLENGE

Group Fitness in Athens Ga

Are Daily Meds For Chronic Pain Getting You Down?

This is the journey of Audrey Greeson,  student at Training for Warriors Athens

Life before TFW was spent dealing with chronic pain, multiple surgeries, and daily doses of narcotic medication.

Those surgeries included three on her back (including a spinal fusion of her lumbar spine),  two elbow surgeries, and most recently surgery on her achilles tendon.

Desperation caused by a lack of results from personal training at her “regular gym” as well as uninspired workouts done alone; she sought out a place to change that. Audrey found TFW Athens and says it has “made all the difference.” “I  really feel like I found a second family here at SBG.” The support and non-judgemental environment has meant a lot to her.

In the beginning, Audrey couldn’t even perform one sit-up. She felt a huge sense of victory when she was finally able to get one. She has come a long way since those days. Audrey has recently completed a personal best 286 pound deadlift and 110 pound overhead press. Although her new found strength in the weight room has been a lot of hard work it has helped her back become much stronger. Audrey is now free of pain medications.

Audrey says it best, “Being a part of SBG has really meant so much to me.  I have no doubt that I will be able to eventually accomplish every goal I set out for myself.  I’m a work in progress, but I know that with hard work and dedication I will definitely make it.  This place is such a big part of me having that belief.  I was desperate when I walked in the door, but I have found what I was looking for.”

I leave you with the top three tips that helped Audrey transform:

  1. Coming to class… I can’t stress that enough.  You can’t improve if you don’t get through that door.
  2. Perseverance… I won’t quit.  If I can’t get something now I promise you I will get it eventually.  It just takes time and practice.
  3. Listening to my coaches… I can’t say enough good things about our TFW coaches.  They are right there making sure my form is correct and giving me advice on how to improve it.

Do you struggle with some of the same things with which Audrey struggled? You CAN make that change and TRANSFORM your life also!

Do you want to learn how to drop 10-15 pounds?
Need help with your nutrition?
Looking to start a fitness program?
We have just the thing for you. Click the button below and learn more about our 28 Day Transformation Challenge today!

CLICK HERE TO LEARN MORE ABOUT THE 28 DAY TRANSFORMATION CHALLENGE

Group Fitness in Athens Ga