sculptfitness

No Easy Way Out

Wed, 10 May 2023 17:00:03 GMT

Saying something alluring to get a client isn’t ever going to help you. It’s not hard to be on the side of quality strength training and health and wellness information instead of expedient answers. Perhaps it’s because I have said stuff like this in the past, with my ignorance and lack of real-world successes and experiences. I’ve had the opportunity to learn from my own experiences with my own clients and from other phenomenal coaches.

Strength & Wellness truths

1. There is NO easy way

Only behavioral changes. Those habits are often the hardest to break. However, if you practice, you’ll make progress.

2. Strength training and movement are the most important and helpful things anyone can do at any time in their lives to help themselves feel better longer. It has ZERO negative consequences, which is why it’s so difficult. Strength training is hard, period. If you start with just one or two days a week, your body will become more efficient. Possibly changing you so much with just that amount that you never thought it was possible.

3. Nutrition information is often overcomplicated and driven by fear or perhaps willful ignorance. It’s become similar to a religious practice, maybe by accident or perhaps on purpose, depending on who’s shouting the loudest about their diet doctrine. The best outcomes with nutrition are behavioral and focused on a specific change rather than targeting and demonizing a particular food or macronutrient. Learning the basics first can be so helpful for someone who is curious and wants to change.

* How much protein should I have?

* What’s overeating or undereating for me?

* What am I willing to work on?

* Why am I doing this?

These are just some questions you could ask yourself to better improve your nutrition.

I will work the rest of my career with other coaches and try to make it better for the best possible information to get you, to help you.

Focusing on your health, wellness, and strength training will always be the answer. As hard as it is to do, there will be people here to help you get stronger and get better and stay better longer.

Just a coach trying

Now repeat

Small things done well add up

The Comfort Battle

Wed, 01 Mar 2023 18:00:01 GMT

Over the years, I’ve realized how easy it is to get very comfortable. Comfort for most people is the measure of their success. The more successful you become, the more comfortable you can get. The more money you make, the more complacent you can get. The more your hard work pays off for you, the more likely you are to start to set up on autopilot. This is a common theme. I’ve worked with a lot of high-performance people over the years. Just like the things most people know are not the best for your health, like being on your phone too much, overeating, and drinking too much alcohol. These things should be treated with respect, almost like the way you look at fire. Your success and comfort should also be treated in a similar fashion. You accomplish some difficult things, become a success, and then start letting yourself slip. There's a multitude of reasons. You feel like you deserve all the fun and “free time”. Perhaps you’ve shifted your focus to enjoying the daily comforts. All the while, not realizing you aren’t sharp anymore, you smack the snooze button every day, missing appointments & making excuses. You don’t realize you don’t push yourself anymore, letting the comfort creep in. A comfort zone is a beautiful place where nothing grows. Spending too much time in comfort is a grave mistake, something I’ve dealt with in my own successes. I found myself slipping many times. I’ve so far been able to check myself through the practice of these very uncomfortable hurtles. We experience glimmers of success and let the soft and easy creep in. These are some ways I’ve been able to keep myself in check.

Having accessible mentors - people who have accomplished things you’ve admired. Talking to them feels like you’ve lit the fire in your soul again. It’s helpful for some new perspective on hard or tough situations that can push you through this flat-line comfort crisis.

Read - reading can reinvigorate and spark the fire needed. Reading an inspiring story or reading about someone doing something of great value or difficulty can add to your thoughts and mindset. Giving you the details, you need to look up once more at the challenges ahead.

Aim at something difficult - find something challenging to accomplish and use the things you’ve learned over the years to pursue it with actionable steps. Make sure it's difficult enough to change your behavior. Make it something you’ve wanted to do that's tough but fun or interesting enough to hold your engagement.

Success can hurt you if you let it. We know that, but it's hard to see or feel in the moment. Comfort creeps in so slowly, tip-toeing into our lives. Don’t underestimate the power of stepping back, taking a hard look at yourself, and asking, What am I doing to myself? What promises am I breaking to myself? Finally, the most important question of all is, am I even challenging myself anymore?

Don’t let comfort win

Minor changes > major changes

Wed, 07 Dec 2022 15:00:01 GMT

Often, as a coach, I have people come to me for change. Most of the people that we see are looking for major life changes. What I found in my experience is that you can start putting all of your discipline and energy into the minor changes you need to make from day to day first. What’s my reasoning behind that, you ask? Let’s go over this in three parts.

There is no task small enough for you to tackle. Fall in love with the small tasks first. Practice as much as you can, and discipline the 24 hours in a day first before trying to take on the years. Focusing on the small things you do every day adds up. For example, "I want to start strength training for my health and longevity" instead of taking on this monumental task, saying that you’re going to strength train every day, focus on what you can do and manage for the week and start from there. If it’s one day a week, start there; if it’s two days a week, start there, etc., etc.

Practice does not equal perfection. Practice makes progress. The longer you take to improve, the more likely you are to make it a lifestyle change. The more practice you have, the better. Every published study I've read claims that people who changed their daily habits first and focused small saw the best long-term sustainable and significant results.

Measurements are probably the most critical of all the steps and oftentimes the hardest to look at out of fear of failure. We have had the pleasure of working with many clients, and we always make sure we do one thing well, and that's making measurable progress.

Some examples

In body scale, measuring lean body mass and body fat

Training logs and programs from day one (strength increases)

Body measurements

Bloodwork (we recommend)

Overall, how the person is feeling

Whatever you're trying to accomplish, make sure you measure and track it. It’s important for you to look back and see the progress and the fruits of your labor.

Minor > major turns into minor, making major changes in the life you would like to see for yourself in the most manageable way. The more practice you get today, the more practice you have doing the smallest tasks well. It becomes a domino effect. The question is: What type of domino effect do you want in your life? Do you want a domino effect of incomplete tasks, not taking care of your health, not sleeping well, and looking for every excuse? Do you want a domino effect of treating the small tasks with pride and doing them well, making sure you’re dedicating the time and conquering tasks that you can actually do? I’ll leave that up to you to decide what type of person you’d like to become in 1 to 3 years.

Three things I regret in my career as a trainer & coach

Mon, 05 Dec 2022 15:00:06 GMT

Burpees — As I looked at the body mechanics of a burpee, I started to realize it’s a high-risk, low-reward movement for most people. Most new-age coaches look at this as something that we all wish we didn’t have our clients do from a functional strength standpoint.

Eat "clean foods"—Obviously, there are foods that are higher in caloric value. Foods like pizza, ice cream, and chips are some examples that are constantly brought up. However, rather than strict adherence to a very unrealistic life existence, it is important to teach people about calories and the importance of balanced dieting. All studies show it leads to more bingeing and a good & evil approach to eating, which is not helpful for long-term success. In my experience, teaching them about the importance of protein, carbs, and fats has been far more helpful.

We've all heard the phrase "no sleep grind."

"Stay on your grind". I’m probably the largest example of this. Considering I work 10-13 hour days very regularly, you don’t sleep at all, and you wake up early to go to the gym. "Get after it". 4-5 hours of sleep almost always results in ZERO progress. You must sleep well to recover and perform the best you can. 7-8.5 hours for optimal performance, from everyday life performance to lifting performance. Your mind and body will thank you.

It’s more than strength training to me

Wed, 30 Nov 2022 01:53:48 GMT

Growing up, I didn’t have a lot going on. I was a dyslexic, poor, extroverted kid whose parents had just divorced. I found myself in a messy, dysfunctional situation. Exiting that situation at the age of 15, I was a couch surfer & found myself homeless more than a handful of times. At the age of 17, I dropped out of high school. I remember the feeling of anger and aimlessness very well, as that pain would become my motivation for years to come. I have been called a loser countless times, and people have said I wouldn’t amount to anything. There was a continual barrage of my poor choices coming back to bite me in the ass. Before dropping out of school, I would skip school to go to the local gym that was down the road from my high school. Doing this seemed to help me temporarily escape the issues that I did not want to face. I discovered that you can push through pain and still see results. Something that I would not connect with in my life for many years. You see, I’ve always had a good work ethic because that was the only thing that I thought I had. At that time, my work ethic was really all I had, so I started to build my new-found principles off of that.

Strength training always seemed to make sense to me. You have an objective, and the goals of that hour or hour and a half are to complete those objectives that you’ve written down for yourself. In my world of mass complexity and a sea of complications, this would show me something very clear. "Lift the damn weight", That’s how you get through this. That’s what it will take to make it to the end of this training. Don’t think outside of this hour. Don’t even think outside this rep.

I discovered myself by going one rep and one set at a time. Consistency made progress and showed me discipline. A structure that I’ve never experienced was built and earned through pain and hard work. Everyone has to start with their first rep. Strength training saved me through its iron lessons, one rep, one set at a time. Twenty years later, from a trashy, nothing-kid to a multiple business owner with the discipline to better understand how to navigate life, implement what he's learned, and share it with others. If you aren’t in a good place, or perhaps you don’t like the choices you’ve made, Maybe you think you don't have much to offer; start small. You can start as small as one rep. So, yeah, it’s a little more than just strength training to me. What does strength training mean to you?

Congrats Heather, 2018 December Member of the Month

Wed, 12 Dec 2018 12:13:00 GMT

Heather R is our December Member of the Month!

She has been attending Sculpt-X classes since January 2018 and has seen positive results! She’s lost 10 pounds and 5″ over these past 12 months.

Here’s Heather’s story:

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Get fit without sit-ups

Mon, 23 Jul 2018 21:26:00 GMT

An isometric plank is an exercise that builds the strength of the body’s core muscles. In the plank position, your body is supported by your forearms, elbows and toes. It looks like a push-up on your elbows, except there’s no movement. The work is done when your muscles contract and hold the plank position.

Here are three benefits of skipping sit-ups and doing planks instead.

1. More muscles involved
Sit-ups focus only on the abdominal muscles. Planks target more core muscles on the front, back and sides of the body.

2. Less stress on your back
Sit-ups are hard on your back because they push your curved spine against the floor. If planks are done correctly, they don’t put undue stress on the spine.

3. Fitness for everyday life
Sit-ups and crunches strengthen your abdominal muscles in isolation. Doing planks as part of your core workout helps strengthen groups of muscles that work together in the same patterns of movement you use in everyday life.

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December Members of the Month: Patrick & Tom

Thu, 14 Dec 2017 20:05:00 GMT

Tom P and Patrick T have utilized Sculpt’s partner personal training option to both work on their fitness goals and health.

They started training with Ben on August 30th together twice per week and Tom typically grabs an extra session on his own. While they train together, their goals and needs are certainly a little different. Tom is an avid runner who has transformed his running and diet since starting at Sculpt. Patrick has a full social and work calendar that often forces him to dine out with clients and colleagues – but even without giving up this aspect of his life, he is still able to see progress from his workouts and learn about how to balance healthier options.

Ironically, both Tom and Patrick have lost 3.6% body fat since they began personal training just over 3 months ago. Tom has lost 4.6 % body weight and Patrick has lost 4.7% weight.

From Tom:

From Patrick:

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Spartan Race Training | OCR Training

Thu, 09 Nov 2017 16:57:00 GMT

This year was probably the next record high for participation in obstacle course racing (OCR). There are thousands of races all over the world, each with thousands of competitors trying to beat the rolling hills and conquer every obstacle. Not all want to come in first, finishing is a worthy enough goal. Nearly all first time participants to events like the Spartan Race will admit that with each race, they learn more about how they could train better for the next.

So the question is, how do I start OCR or Spartan Race training?

First, plan to train for the challenges of the race . That means unless your gym is equipped with 8′ walls, forest trails, and barbed wire, you’re probably spending too much time there. Just like you wouldn’t train for a career trading stocks by majoring in literature, don’t expect your Spartan Race training to reflect solely on traditional exercise. Hiking, trail running, and climbing, paired with strength training in the gym will better prepare you for your big race.

Second, forego instant comfort for long term success and satisfaction. The study of delayed gratification isn’t new by any means. For decades, psychological research has shown that when presented with a choice between a small reward now or a greater reward later, those who prolonged their prize were more substantially more likely to be successful, more productive, and happier. Sure, meeting friends for drinks tonight and sleeping in tomorrow sounds fun, but how does it help long-term goals? If your goal is to enhance your Spartan Race training and save yourself some pain on race day, get to bed early and hit the local trails at sunrise.

Most importantly, prepare your mind for the unknown. Spartan Race training, like any other program, requires dedication and discipline. Commit to success. Accept failures as opportunities to improve. Dedicate your body to training beyond your normal limits. When it becomes easy, increase the challenges. Climb higher, run faster, fall down, get up, sweat, freeze, bleed. As a society, we’re programmed to feel stress from what we don’t see coming. Through training, a real athlete will reprogram their mind to adapt during unforeseen circumstances. Your new ability to make decisions on the fly will likely mean completing a new obstacle, or shaving minutes off your race time.

If you’re ready to take the leap, click here to get started on your own training!

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October Member of the Month: Ellen

Wed, 25 Oct 2017 19:14:00 GMT

Congratulations Ellen for being our October 2017 Member of the Month!

Ellen proves you don’t have to wait a long time to see results. She has been training with Mike Giuliani for just over 2 months at this point and has lost nearly 4% and 9 pounds of body fat!

Day 1: 8/15/17

152.6 pounds

34.6% Body Fat

52.8lbs fat

99.8lbs lean

Current

143.7 pounds and still losing!

30.8% Body Fat

44.26lbs fat

99.44lbs lean

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May Member of the Month: Alyssa

Fri, 12 May 2017 19:40:00 GMT

Congratulations Alyssa our May Member of the Month!

Alyssa began training with Ben in mid-March. In just a short seven week timeframe she lost 3% body fat and dropped 8 pounds. She built strength and converted fat to muscle. Focusing on nutrition, fueling her body, and blending weight training with cardiovascular exercise allowed her to see incredible results in a short timeframe. She stayed committed to the Nutrition & Fitness Plan Ben recommended in preparation for her big day!

Sometimes it’s all about finding the right trainer and Alyssa is a great example of that. Alyssa had tried other workout options but knew one on one training with someone she felt comfortable with would help her meet her goals. She was married last weekend and she did look confident and strong in her wedding gown.

Congrats Alyssa – there’s more to come for you!

Taken 5/5/17

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Blueberry Streusel Fitness Muffins

Mon, 08 May 2017 11:58:00 GMT

Servings: 6

Here’s what you need…

Instructions:

Nutritional Analysis: One serving equals 2 muffins: 150 calories, 1g fat, 12g carbohydrate, 290mg sodium, 3g sugar, 3g fiber, and 20g protein.

Adapted from RealHealthyRecipes.com

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April Member of the Month: Kyle

Sat, 15 Apr 2017 11:57:00 GMT

Congratulations Kyle!

From Trainer Jen Piccolo:

I am thrilled to have chosen my client Kyle as Sculpt’s April member of the month!

Kyle joined Sculpt Fitness after following me on Instagram! She wanted to drop 20 pounds and feel better, inside and out! She wanted to increase her confidence, which she has. She now loves her muscle definition in her legs and wears shorts proudly!

Since starting training with me in July 2016, Kyle has lost 20 pounds and dropped 6 percent body fat.

Kyle has committed to living a healthy lifestyle; which isn’t always easy. Kyle travels a lot for work but makes no excuses to choose healthy options and get in a quick workout!

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March Member of the Month: Mike K

Sat, 11 Mar 2017 13:18:00 GMT

When he started his body fat percentage was 23.5. His absolute dedication to clean eating and working out have allowed him to get down to 14.4% body fat in just four months!!

Mike is a busy executive who works at ESPN but doesn’t make excuses for his health. He’s in three, sometimes four, mornings per week before heading to work. No matter what the day ahead might throw at him he already has his workout in. Plus he is completely committed to his nutrition plan, we know this by his great results. He’s gone from 45.4 pounds of fat to 24.3!!

Great job Mike, we’re proud to call you Member of the Month!

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February Member of the Month: Jean

Mon, 13 Feb 2017 01:15:00 GMT

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Chickpea Slaw

Sun, 15 Jan 2017 02:03:00 GMT

Make an effort to lighten up more of your favorite recipes by employing techniques like swapping out heavy cream for Greek yogurt or swapping refined sugar for coconut palm sugar or stevia. It’s small dietary changes like that over the long haul that will ultimately make the biggest impact on your health and fitness. Enjoy!

Servings: 8

Here’s what you need…

Nutritional Analysis: One serving equals: 214 calories, 3g fat, 107mg sodium, 29g carbohydrate, 10g fiber, and 12g protein

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LiveSculpted Egg Bake

Sun, 15 Jan 2017 02:01:00 GMT

INGREDIENTS :

DIRECTIONS :

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Tender Slow Cooker Chicken

Sun, 15 Jan 2017 01:53:00 GMT

Putting dinner in the slow cooker before you leave for work in the morning is one of the easiest ways to ensure that you’ll be eating a healthy dinner that night. This chicken breast comes out so tender that it literally falls apart—it’s delicious. Enjoy!

Servings: 6

Here’s what you need…

Nutritional Analysis: One serving equals: 389 calories, 7g fat, 400mg sodium, 27g carbohydrate, 2g fiber, and 48g protein

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Tropical Teriyaki Chicken

Sun, 15 Jan 2017 01:51:00 GMT

This salad is fun and full of flavor, made with nutrient-packed microgreens, sweet mango, tender teriyaki chicken and guilt-free onion rings. Eat this and give your body the protein it needs as well as a healthy serving of fiber. Enjoy!

Servings: 6

Here’s what you need…

Nutritional Analysis: One serving equals: 366 calories, 2g fat, 268mg sodium, 23g carbohydrate, 4g fiber, and 40g protein

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Sue – January 2017 Member of the Month

Sun, 15 Jan 2017 01:35:00 GMT

Before & After (11/16)

Sue S. is our January 2017 member of the month to kick off the new year!

Sue has been a member of the Sculpt-Xperience since July 2016.

“Prior to joining I had lost my motivation to work out and pretty much spent every evening lounging on the couch watching television and eating all the wrong foods. I was feeling out of shape and out of sorts and frankly I got sick and tired of feeling sick and tired. A friend referred me to Sculpt Fitness to try the Box Fit class and the rest, as they say, is history.”

You’ve seen her in classes and chatting us up on Facebook. Just look at her results, all from Sculpt-X classes and changing her nutrition. She is currently battling in the New Year’s weight loss challenge.

“Speaking as a member who tries to go to every class I can, there is a wide variety of classes, each challenging in it’s own way and each providing a wide range of exercises that practically insure success, no matter what your fitness goals are. My definition of what healthy is has evolved over the years and I have never enjoyed getting fit as much as I have at Sculpt Fitness!”

Sue in August 2016, committed to her goals rocking her boxing gloves everywhere. Look at her now!

“When you join Sculpt Fitness you aren’t just joining a gym…you are joining an amazing group of people, both trainers and members alike, all of whom provide support, guidance and friendship along your fitness journey. The owners Rita and Jeff are heavily invested in their members’ success and have assembled a phenomenal team of trainers, all of whom truly care about their clients.”

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Post-Holiday Detox Smoothie

Fri, 09 Dec 2016 15:07:00 GMT

Ingredients:

1 cup water or coconut water

2 bunches kale

Juice of 1 lemon

1 green apple, chopped

2 pitted dates

1 to 2 slices ginger

1/2 cup of ice

1 tbsp. hemp or chia seeds, optional

Instructions: Combine all ingredients in a blender, and blend until smooth.

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Dark Chocolate Holiday Truffles

Fri, 09 Dec 2016 15:06:00 GMT

Ingredients:

2 cups pitted dates (it helps if you soak them in hot water for 1-2 hours before using them)

2-3 tablespoons unsweetened cocoa powder

2 tablespoons coconut oil

1 teaspoon vanilla, raspberry, peppermint or any flavor extract (try to purchase flavor extracts

alcohol free

Sea salt to taste

Instructions:

extract. Combine until very soft.

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Healthier Holiday Mini Cheesecakes

Fri, 09 Dec 2016 15:04:00 GMT

Holidays just don’t seem to happen without dessert. Try these healthier mini cheesecakes for a pinch of post-dinner sweetness without going overboard!

Ingredients

Crust

1/2 cup almond meal

2 tbsp butter

Cheesecake

8 oz. cream cheese

1 large egg

1/2 tsp vanilla extract

1/2 tsp lemon juice

1 pinch salt

1/4 cup erythritol

Instructions

Preheat the oven to 350°F. To make the crust, melt some butter until liquid and mix in your almond meal until you have some that feels like crumbly play dough.

Take about a teaspoon at a time and press the dough into the bottom of a muffin tin. Tip: line your pan with cupcake liners for easy removal! Cheesecake is very soft and if hard to scoop out without causing damage! Bake these crusts for about 5 minutes. They’ll come out slightly brown and crispy.

Then take your room temperature cream cheese and beat it with an electric hand mixer or standing mixer until creamy. Then add vanilla extract, lemon, an egg and your sugar substitute, erythritol in our case. Beat until all combined.

Use an ice cream scooper to fill all the crust-bottomed muffin tin cups evenly almost to the top (the mini cheesecakes will rise while in the oven but will flatten while refrigerating). You can also line each cup with a cupcake liner to make removing the mini cheesecakes easier.

Bake at 350°F for about 15 minutes. The mini cheesecakes should be slightly jiggly. Let them cool in the refrigerator for ideally 24 hours. But if you’re strapped for time, try putting them in the freezer for as long as you can.

Once the mini cheesecakes are done cooling, slide a knife around the edges of each muffin cup to loosen them up. Then use a fork and your hands to help them out cleanly. As a delicious bonus, slice up some strawberries and arrange them however you like on top of the mini cheesecakes.

We arranged ours in a flower pattern and added a dot of coconut butter in the middle to finish them off.

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Doreen: December Member of the Month

Thu, 08 Dec 2016 12:59:00 GMT

Congratulations Doreen!

From January to now Doreen has lost 9.9 pounds of fat, gained 4.1 pounds of lean muscle and has lost 6.6% body fat overall. She may not show it off in these pictures but we hear she has a 6-pack too! Her goal of toning up was certainly met and she’s still working hard.

Doreen has truly taken on a healthy lifestyle and has transformed her diet. She loves to experiment with healthy recipes and is always sharing what new meals she’s made. Her commitment to her nutrition program has really helped her lose fat and inches while lifting has contributed to her lean muscle gains.

Doreen says she’s “striving for greatness”

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Member of the Month: Jackie

Wed, 09 Nov 2016 03:19:00 GMT

My first request to train at SculPT was in November of 2015 (shoutout to Jeff for not forgetting about me when I kept putting it off). Fast-forward five months to March, I finally started working with Jen! I wanted to get into a good routine after graduating college and starting a new job. I have always been relatively active but never saw much progress in terms of strength or endurance.

Let me tell you, I was either doing everything wrong or Jen is a miracle worker (or both) because I can now do 18-20 perfect push-ups! For YEARS I have been trying to improve those and now in a matter of months I am off my knees and on to my toes!

Jen pushes me to lift heavier, do more reps (even when I really don’t want to) and challenges me each and every workout. She also helped me get my nutrition under control. Though it took me a while to fully commit to the nutrition part, now that I have, I am really seeing and feeling changes in my body.

I am looking forward to continuing to exceed my own expectations and creating new goals. Thanks to Jen and the rest of the team at SculPT I am feeling better and more motivated than ever!

March Before:

Current After:

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Nate: October Member of the Month

Fri, 14 Oct 2016 19:16:00 GMT

Nate is our October Member of the Month!

Here is what Nate has to say about his recent Sculpt experience:

I came back to Sculpt Fitness in May because I wanted to lose weight for my wedding next April. I knew based on my previous experience with Ben and the Sculpt team that they would give me the tools that I needed to succeed in my weight loss journey. I have been working out for a little over 18 weeks now and I have lost 35 pounds! I have taken full advantage of the diverse class schedule, attending four fitness classes per week. My disciplined nutrition, as well as the great workouts have led to incredible results in a short period of time! Though I’m not one on one training with Ben now, he still holds me accountable with each class I come to and checks in on my nutrition plan. I look forward to what the future has in store!

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Venison Stew

Fri, 14 Oct 2016 19:13:00 GMT

Ingredients:

3lbs venison (boneless, shoulder cut, dice into 1 in pieces)

2 large carrots peeled and diced

1 onion peeled and diced

3 cloves of garlic minced

Fresh parsley, thyme, 2 bay leaves for taste

Ground black pepper to taste

2tbsp extra virgin olive oil

A pinch of sea salt

½ cup sliced white mushrooms

How To:

Enjoy!

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Roasted Chicken Sausage & Peppers

Fri, 14 Oct 2016 19:10:00 GMT

Another great warm and healthy dish!

Ingredients:

1 package low sodium chicken (or turkey) sausage uncooked and cut into 1-inch pieces
1 cup baby potatoes, halved
1 medium green bell pepper, chopped
1 medium red bell pepper, chopped
1 medium yellow bell pepper, chopped
½ medium red or yellow onion, chopped
3 cloves garlic, minced
2 tbsp. extra virgin olive oil
½ tsp Italian seasoning (Try Penzey’s!)
½ tsp pink sea salt
¼ tsp freshly cracked black pepper
¼ tsp crushed red pepper flakes (optional)

How To:

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Sculpt it Soup

Fri, 14 Oct 2016 19:08:00 GMT

A great fall lunch recipe for these cooler days!

Ingredients

¾ cup lentils cooked

½ cup diced carrots

½ cup onions finely chopped

¼ cup celery diced

1tsp extra virgin olive oil

1 container low sodium vegetable stock

1 garlic clove minced

2tbsp red wine vinegar

A pinch of sea salt and black pepper

1 slice multigrain bread, toasted (look for low cal low sugar)

How To

-You can always add more vegetables or vegetables of your liking. Try peas, corn, or even green beans.

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Meredith: September Member of the Month

Fri, 09 Sep 2016 17:30:00 GMT

Meredith has been training with Ben since the beginning of June 2015. At her weigh in over the weekend she rocked!

Since June she has lost 4.5% body fat and 26 pounds!!

Meredith’s Sculpt Story:

I started at Sculpt Fitness in June hoping to lose some weight before my daughters wedding. I met with Ben and we discussed nutrition and training. I was skeptical at first because I have tried other programs with little results. Ben is very knowledgeable and professional. He pushes me to do things I didn’t know I could do. I always feel comfortable at the gym and love the variety of workouts. The consistent results keep me motivated. After three months I feel better and I look better! I am excited to continue this healthier lifestyle.

June 5th to September 9th 2016 Progress

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Sculpt Approved Slow Cooker Recipes

Thu, 25 Aug 2016 14:06:00 GMT

At our recent ‘Back to School, Back to Routine’ seminar we focused on family meal planning for busy people. With school starting back up, so do many activities and you may find yourself on-the-go and pressed for time. Do NOT let that compromise your nutrition.

Check out these great slow cooker recipes that are healthy, balanced, and easy to make for the whole family. Use your crock pot for more than just chili or pulled pork – there are a ton of healthy crock pot recipes out there… you just have to find them.

Here are 6 Sculpt Approved Healthy Crock Pot recipes to get you started:

Download them all here for easy printing: Sculpt Slow Cooker Recipes

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6 Basic Principles of Planning Your Nutrition

Thu, 25 Aug 2016 13:54:00 GMT

Your body learns to use what you give it. When you only eat one or two meals per day, it learns to slow the metabolism to store and ration fuel. By increasing the number of meals you consume and eating on a schedule, your body metabolism will increase, as well as stabilize blood sugar and energy levels.

It’s common for people on a “diet” to cut carbs or proteins completely, but think of protein as the materials used to build muscle, and carbs as the energy used to put it all together. By providing your body with a balance of protein and carbs, you will have all the parts to build muscle, and increase the metabolic rate.

Portion sizes vary with different foods and from person to person, but as a general rule, keep portion sizes approximately the size of your palm. If you find that you’re hungry again in less than three hours, your portion sizes may be too small. Alternatively, if you find that you’re not hungry after three hours, your portion sizes are likely too big.

Just as your body requires oxygen and nourishment, water is crucial to your success. Drinking 8 or more cups of water per day will keep you hydrated and help with digestion, circulation, and every other process going on inside your body. Remember, if you drink coffee or other caffeinated beverages, you’ll want to replace any water lost by any diuretic effect.

Supplementing with meal replacements and other products can help you reach your goals efficiently, but it is important to use them safely. Simply put, just because your trainer or another Member uses a product, it doesn’t mean that it’s the right product for you. Again, our bodies are vastly different, so what works for one, may not be suitable for another. Your Trainer will advise you on the best supplements for YOU.

Most of us are incredibly busy throughout the day, and it can be difficult to come up with a meal on the fly. To help you succeed, spend some time each week to plan your meals, choose a grocery list, and prepare any meals. If you know what is on your menu in advance, you will know what should be on your shopping list. If you know what you’ve purchased, there should be no question about what’s for dinner when you’re wrapping up your day.

We all have our guilty pleasures or foods that we don’t want to live without. Believe it or not, that’s perfectly fine. The key is to work hard and treat yourself, but only once you’ve earned it. Your Trainer will suggest a two-week clean eating period. Once you’ve trained through it, it’s important to plan one day off the Nutrition schedule. Cheating a bit will not only help ease your mind, but is also valuable to your metabolism. After a few weeks of clean eating, and fast metabolism, your body will begin to level off. By throwing yourself a reasonable curveball, you’ll internally decide to quickly break down the junk carbs and fats. Be careful not to overdo it, but it’s OK to enjoy that lazy Sunday.

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Krystal Member of the Month

Mon, 15 Aug 2016 02:29:00 GMT

161lbs

34% Body Fat (57.74lbs)

106.26lbs Lean Mass

Day 180: 8/10/16

150.8lbs

28.7% Body Fat (43.28lbs)

107.5% Lean Mass

Like so many, Krystal suffered from “gym anxiety” when she called Sculpt Fitness in the last minutes of our New Year’s specials. Jeff invited her to stop by before the office closed for the day. Krystal quickly told Jeff about her goals, to get toned and healthy for her August wedding. After talking through the process, she signed up, ready to start the following week with Jeff as her trainer.

With the wedding less than a year away, Krystal had truly become the ideal client. Sticking to her new routine, she never cancelled a session, and had nearly perfect nutrition, even abstaining from beer, a personal favorite. Throughout the last several months, Krystal overcame the personal challenges of planning her big day, and muscled through the physical obstacles set by Jeff and Jen, on occasion.

Over the course of just 26 weeks, Krystal safely reduced her body fat by exactly 25%, while maintaining a healthy weight on the scale.

Congrats Krystal and Mike on getting married!

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Summertime Sippers

Tue, 19 Jul 2016 03:10:00 GMT

Non-Alcoholic Strawberry Lemonade

Nothing says refreshment like this healthy take on the summertime classic. It’s not loaded with sugar, like store-bought lemonade, so you can feel great about enjoying this and sharing it with the kids. This recipe is easy to whip up, too, making it a good choice when you need crowd-pleasing non-alcoholic party drinks.
Yields: 16 servings | Serving Size: 8 fl. oz | Calories: 41 | Total Fat: 0.1g | Saturated Fat: 0 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 10 mg | Carbohydrates: 10.3 g | Dietary Fiber: 0 g | Sugars: 9.9 g | Protein: 0.2 g |

Ingredients

• 2 cups fresh strawberries
• 3/4 cup freshly squeezed lemon juice, about 5 lemons
• 1/2 cup agave
• Chilled Water (we used distilled)
• 1 extra lemon, thinly sliced

Skinny Margarita

The ultimate diet-friendly margarita, this drink uses low-cal lime juice as a mixer for premium tequila. You’ll get the great salty flavor for less than 200 calories.

What you’ll need:

• 2 oz of Clear Premium Tequila (count 1, 2 while you pour, no need for measuring)
• Tiny splash of Orange Liquor
• Juice of four Fresh Lime Wedges
• A splash of Grand Marnier or BOLS Triple Sec
Combine all ingredients over a glass of ice and garnish with a lime wedge

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Summertime Nutrition: Fresh Foods!

Mon, 18 Jul 2016 15:38:00 GMT

Summertime is a great time to step up your nutrition. Fruits & vegetables are abundant this time of year. Seasonal food is fresher and tends to be tastier and more nutritious!

There are so many wonderful vegetables in season during the summer that you can get right near your own backyard! Visit your local Farmer’s Market for…

Local Farmer’s Markets

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July Member of the Month: Jess

Fri, 15 Jul 2016 20:15:00 GMT

Jess’s Sculpted Story

It was back in early 2014 when I first realized I had to take care of my health. I stuck with cardio, ran a few 5Ks here and there, and was able to lose several pounds, but eventually I hit a plateau and my nutrition was all over the place. Weights and lifting still intimidated me.

Fast forward to early 2016! I connected with Jen through Instagram which lead me to her at SculPT Fitness. Never in a million years did I think I’d love lifting & working out as much as I do now! Today I am able to do at least 10 push-ups, squat using a barbell, and curl 20 pounds! With Jen’s help, and the rest of the team at SculPT, I FINALLY found the balance I needed with my nutrition. I even learned some new creative ways to eat some of my favorite foods.

When I first walked through the door, like everyone else, my initial goal was to lose weight. Soon after, with Jen’s guidance and motivation, I realized that I didn’t want to simply lose pounds, I wanted to get stronger, both physically and mentally.

In these last few months, I found myself again. I am working towards achieving new fitness, nutrition, and happiness goals.

Jess started working with Jen in March and so far Jess has lost 14 pounds and has also dropped 4.5% body fat!

Congratulations Jess – you are an inspiration to all of us at Sculpt!

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Healthy Grilling Recipes

Tue, 07 Jun 2016 15:33:00 GMT

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Featured Member of the Month – Christine’s Story | LiveSculpted

Tue, 17 May 2016 14:12:00 GMT

Featured Member of the Month – Christine C.

This May, Sculpt Fitness chose Christine to be our Featured Member. Check out her journey to the aisle!

As a kid I was always active, taking dance classes multiple days per week and playing tennis in high school. After that, I was in college and starting my career and would go to the gym just because but was never very consistent in my workouts. In early 2013, I had my annual physical and was a little alarmed by my weight – it was the highest I’d ever been and a 5 pound gain from the year before. No, it’s not much, but it wasn’t a path I wanted to go down. I started going to the gym, doing cardio, taking fitness classes, and even had a personal trainer once per week. I was able to get my weight back to my normal range but I wasn’t making any progress towards getting definition & tone. When Sculpt Fitness opened in late 2014, I started attending some lunchtime classes which really tested my capabilities – weight training circuits and high intensity interval training were not what I was used to. After getting engaged I started weight training with Dave three times per week. It was the best decision I ever made!

I always wanted ‘resting arm definition’ as I called it in my head. You know, those cut looking arms when you’re not even working out. Well it’s possible!! It definitely takes time and hard work, but I can’t wait to sport them at my wedding. For any brides out there, or anyone simply looking for a change to their workout routine, Sculpt Fitness can definitely help you get to your dream body.

Dave held me accountable to my diet, reminded me of my goals, and pushed me to keep improving each week. If you told me a year ago I would be able to curl 20 pound dumbbells I would’ve laughed. But Sculpt made it possible.

For more Featured Members and Sculpt News, follow Sculpt Fitness on Instagram !

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Maintaining Positivity

Tue, 03 May 2016 11:30:00 GMT

So how do you know someone is having a negative impact on your life?

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The Benefits of a Lunchtime Workout

Tue, 26 Apr 2016 16:00:00 GMT

Put the fork down and pick the weights up!

Top Benefits of a Lunchtime Workout

Be sure to follow @livesculpted on Instagram & Sculpt Fitness on Facebook so you don’t miss out on any of our other blog posts! Visit us in Farmington, CT. If you mention this blog post Dave will give you a free consultation on how to #livesculpted

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The Importance of Fiber

Thu, 21 Apr 2016 11:30:00 GMT

Fiber is a really important component of our dietary intake. From a fitness perspective it’s important to help keep you full in between meals. Other health benefits include keeping you regular, lowering cholesterol, keeping steady blood sugar, and it can even make you live longer!

How much fiber do you need?

To reach her daily target, a woman could eat:

A man could reach that target by adding three dried figs (10.5 grams) and a medium-sized baked yam (6.8 grams) to his dinner.

Fiber Types

There are two types of fiber: soluble and insoluble. Both come from plants and are forms of carbohydrates. But unlike other carbs, fiber can’t be broken down and absorbed by your digestive system. Instead, as it moves through your body it slows digestion and makes your stools softer and easier to pass.

Soluble fiber absorbs water, turning into a gel-like mush (think of what happens when you add water to oatmeal) while insoluble fiber doesn’t (think of what happens when you add water to celery).

What type of fiber you should eat depends on what’s going on with you. For example, soluble fiber helps diarrhea by absorbing water and adding bulk to stools. Insoluble fiber, which is not digestible, may help with constipation but make diarrhea worse says.

Which is which?

In fruits, vegetables, and whole grains, generally the outside, or skin, is insoluble. This is known as roughage. The soft inside is soluble.

Soluble fiber also helps to lower your cholesterol and control your blood sugar. Foods that have soluble fiber include:

These foods have insoluble fiber:

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Breakfast Egg Muffins

Wed, 20 Apr 2016 11:30:00 GMT

This recipe is verstaile to your taste buds too! Think of it as a mini omelette on the go. You can use asparagus, spinach, mushrooms, tomato, or any other veggies to customize these breakfast egg muffins. If you’re looking for an even healthier version, use egg whites only. Ditch the cheese entirely. Add chopped turkey bacon. Get creative and tailor this recipe to your dietary needs.

Ingredients

Directions

Have fun & enjoy!

Recipe adapted from The Sweet Spot ‘s Breakfast Egg Muffins

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5 Reasons You Aren’t Losing Belly Fat

Mon, 18 Apr 2016 11:15:00 GMT

When you set out to live a healthier, better life, part of your goal was to shed that belly fat that has plagued you all these years. However, try as you may, it sticks around like a bad habit. While extra belly fat is a deterrent to your self-confidence, it comes with an array of serious health dangers as well. From increased risk for cancer to heart disease to diabetes, unwanted belly bulge puts your life at risk every day.

If you’ve been struggling to kiss it goodbye, it may be for one of these five reasons.

Reason #1: Your Mediocre Workout

As long as you can remember, medical experts have recommended you get at least 30 minutes of exercise a few days a week. And for good reason. Much of the industrialized world has cut movement out of their lives in many ways, making it necessary to hit the gym in order to stay fit. However, if you think 30 minutes of light jogging on the treadmill three days a week is going to get rid of that belly fat, think again. To burn the flab, you’ll need to add strength training to your routine. Doing this will add muscle to your frame, which will help burn more pounds of fat. It will also put your muscles where they belong, which helps your belly look flatter.

Reason #2: Your Fork

Getting rid of belly fat can’t only be done in the gym. It requires a lifestyle change that includes being very cautious of what you put in your mouth. That means cutting out the processed foods, saturated fats, and whatever else is likely to cause fat to cling to your midsection. In case you’re curious, that includes too much healthy food also. Remember: everything has calories, and if your body doesn’t use it, it’s got to go somewhere, and your waistline is a likely candidate. But your fork isn’t the only thing that matters. Not drinking enough water is a sure recipe for belly fat. After all, there’s a reason a pudgy front is called a beer belly.

Reason #3: Your Stress Levels

When you feel stressed, it’s because something in your life is going on and you simply can’t let go of it until it’s resolved. Unfortunately, when you don’t let go of stress, fat doesn’t let go of you. It’s due to the chemical cortisol, which is released by your body when you’re facing stress. Harmless as a hormone may seem, this one kicks your appetite into gear and may even make it harder for your body to shed fat. So relax and help your waistline slim down.

Reason #4: Your Sleep Habits

Going to sleep is not exciting. Doing it feels like you’re doing nothing. But when you’re in the battle against the belly bulge, getting quality sleep every night is key. How important is it? When researchers concluded 16 years of research into the health of nearly 70,000 women, they saw that the women who slept five or fewer hours every night were at a 30-percent increased risk for gaining 30 pounds than those who got seven hours of shuteye on a nightly basis.

Reason #5: You’re Aging

This one is the hardest to accept, because there is nothing you can do to avoid getting older. With age, your metabolism drops, making it harder to burn off calories while at rest, but your appetite may not take a plunge. Making weight gain even more likely is the drop in estrogen and progesterone in women and testosterone in men. But don’t think aging means you have to simply accept weight gain.

By sleeping well, eating healthily, working out right, and cutting out stress, you can beat the odds and lose the belly fat that has taunted you, no matter your age. And we’re here to help. Call or email today to get started on an exercise program that will rid you of your belly fat once and for all.

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Creating A Healthy Home for Your Children

Fri, 15 Apr 2016 11:30:00 GMT

Follow Ben on Instagram @BenTen1988 for his meal prep and workout recaps.

Be sure to follow @livesculpted on Instagram & Sculpt Fitness on Facebook so you don’t miss out on any of our other blog posts! Visit us in Farmington, CT. If you mention this blog post Ben will give you a free consultation on how to #livesculpted

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Sculpted Stuffed Peppers

Thu, 14 Apr 2016 11:30:00 GMT

A great way to get all your food groups into one easy meal is with stuffed peppers. These are perfect to make for 1, 2, or an entire family and a great way to use up any peppers you have had in the fridge for just a little too long!

Ingredients:

Directions:

If you’d like you can add a light, low sodium tomato sauce to the mixture, or drizzle on drop. My stuffed peppers were moist enough as prepared but you may like that extra something for more flavor!

Be sure to follow @livesculpted on Instagram & Sculpt Fitness on Facebook so you don’t miss out on any of our other blog posts! Come visit us in Farmington, CT and check out our upcoming Nutrition Seminar Schedule here.

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Clean Eating: Satisfy your Sweet Tooth with Lenny & Larry

Wed, 13 Apr 2016 11:30:00 GMT

Who doesn’t love cookies, muffins and brownies and most of all who wouldn’t mind having a clean cheat meal??

Clean eating is hard, but luckily I’ve discovered a great line of products to satisfy your sweet tooth while making progress towards your health and fitness goals!

Lenny and Larry products are dairy and soy free, made with non-GMO ingredients, and vegan friendly as well! The Complete Cookie, Muscle Muffin, and Muscle Brownies actually taste like dessert, but they are high in protein & fiber to satisfy your hunger and allow you to indulge without risking your diet!

One full cookie on average is about two servings but can be used as one serving as a perfect ‘cheat’ meal replacement! With each cookie containing 16 grams of protein, 45 grams of carbs, about 8 grams of fat it will help keep you energized and full without being full of regret!

Everyone needs a sweet treat every once in a while, but always remember cheat meals are earned! If you feel that you aren’t where you want to be for your goals go ahead and grab a Lenny and Larry product because it’s basically a healthy cheat that’ll promote your fat loss and muscle growth goals, all while satisfying your cravings. Plus, unlike some other sweet treats you might’ve reached for, since these products are made with clean ingredients and contain protein & fiber your stomach won’t feel as bad afterwards like sometimes happens when you’re used to eating clean.

Delicious Flavors, Clean Eating

The flavors are out of this world!!!! My personal favorite is the pumpkin spice because it is a moist rich cookie that pairs well with my post workout coffee. Other favorite flavors of mine include chocolate peanut butter, white chocolate macadamia nut and birthday cake! You can buy these products at many grocery stores, health food stores, GNC, or even Walmart! With over 11 complete cookie flavors to choose from and not to forget the muscle muffin and brownies you won’t ever want to think of touching another Oreo again!

Be sure to follow @livesculpted on Instagram & Sculpt Fitness on Facebook so you don’t miss out on any of our other blog posts! Visit us in Farmington, CT. If you mention this blog post Chelsea will give you a free consultation on how to #livesculpted

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How to Prepare for a Spartan Race

Tue, 12 Apr 2016 11:30:00 GMT

The Spartan is no ordinary race. You’ll need to lift heavier, run faster, jump higher, and compete smarter than ever before just to survive. Running on the treadmill to train is not going to cut it. If you’re a great runner, hit the gym. If you’re a gym rat, go outside and run. Strength training mixed with plyometrics would be a great way to get your body ready for a spartan race.

Strength endurance is the biggest factor in a spartan race. You will be faced with running, lifting heavy objects and using upper and lower body strength to get your body over walls. A perfect exercise to get you ready for this race is burpees. If there is a obstacle you don’t complete during the race or skip, you are required to do 30 burpees!

Another tip for those that have already registered for any obstacle race: wear something that you are comfortable in! Throughout the race you will be faced with mud and getting wet. A dri-fit material would be best to wear as it’s obviously more likely to dry quick and also prevent any type of chaffing which would be very uncomfortable as you try to complete the challenging course! Also, wear older sneakers you won’t mind ditching after the race.

Spartan is a series of obstacle races of varying distance and difficulty including the the Spartan Sprint (3+ miles of obstacle racing, 20+ obstacles), the Super Spartan (8+ miles, 25+ obstacles), the Spartan Beast (13+ miles, 30+ obstacles), and the Ultra Beast (26+ miles, 60+ obstacles – one of two marathon obstacle courses along with Mudderthon).

Interested in giving Spartan Race or another obstacle race a try?

Join Team Sculpt on the course this spring & summer.

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Sculpt Member of the Month: Krystal

Sun, 10 Apr 2016 13:15:00 GMT

Krystal’s Stats:

Lost 8.5 lbs of body fat and gained 3lb of lean mass

Krystal’s Day 1 Goal:

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Stop looking at other people for examples of YOUR dream body!

Fri, 08 Apr 2016 11:20:00 GMT

This is a quick and short blog about why looking at fitness models, actors, the girl waking down the street with size 4 jeans aren’t going to give you realistic goals!

Body Image Issues

We are ALL shaped differently, not one person on this earth has exactly the same body! That fitness model you saw on Instagram who you want to look like and can’t seem to do it is probably on fat burners, water pills, and has always had an active lifestyle. Her results didn’t come overnight but technically “born with” and yet she tells you she’s been weight lifting for a short period of time. Meanwhile, you’ve been working your butt off for a longer duration of time you’re left wondering why you don’t look like that!!

You are your only critic!!!

You know your body better than anyone and you can’t let a model who is in great shape get to your head! Getting healthy is tough, that’s why you can only do it from looking at yourself! Don’t let paid Instagram models or false diet plans get in your way!!!

Get your butt in gear first thing in the morning with a healthy breakfast and work out hard because you want to look like a better version of YOU not someone else. YOU are different from everyone, YOU will struggle differently…. maybe easier or harder than the next person trying to better them self! YOU may have health problems holding you back but it’s not going to stop you it’s just going to take a little longer! In the end YOU will bring yourself to what you believe you really want for YOURSELF!!!

Be sure to follow @livesculpted on Instagram & Sculpt Fitness on Facebook so you don’t miss out on any of our other blog posts! Visit us in Farmington, CT. If you mention this blog post Chelsea will give you a free consultation on how to #livesculpted

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Honesty in your Health

Wed, 06 Apr 2016 11:30:00 GMT

So why do I say honesty is the key to health success?

The honest solution is the only way to get your goals better and faster. I didn’t say would be easy – in fact it probably won’t be. All I can say is honesty of your overall health and strength will come naturally once you begin to give your health the time it deserves.

Follow Ben on Instagram @BenTen1988 for his meal prep and workout recaps.

Be sure to follow @livesculpted on Instagram & Sculpt Fitness on Facebook so you don’t miss out on any of our other blog posts! Visit us in Farmington, CT. If you mention this blog post Ben will give you a free consultation on how to #livesculpted

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Why all you need is one Kettle bell!

Mon, 04 Apr 2016 11:15:00 GMT

When you’re short on time and need to work your full body, literally ONE kettle bell can do that for you!

Here’s an example of a good 15-20 minute full body kettle bell workout

5-6 rounds 12 reps of each with little to no rest in between each exercise and a 60 second rest between each set

– kettle bell swings
– Sumo squats
– Romanian deadlift with upright row
– Squat followed by one arm shoulder press(switch arms after a new set)
– Weighted Russian twists

Most people are scared of the kettle bell but it is nothing more than a dumbbell with a handle! They just provide better grip and more movable motions when it comes to high intensity workouts!

If you want to learn to use the kettle bells properly without risk of injury and to learn to create new fun workouts come and try a half an hour training session with me and I’ll teach you the basic fundamentals to my favorite and most effective way of getting in shape!!!

-Chelsea Mills, CPT

Be sure to follow @livesculpted on Instagram & Sculpt Fitness on Facebook so you don’t miss out on any of our other blog posts! Visit us in Farmington, CT.

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Why Women Should Lift Weights

Fri, 01 Apr 2016 11:00:00 GMT

5 reasons weightlifting for woman is beneficial

Ben Dubourg

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Combat Crunch Protein Bar Review

Thu, 31 Mar 2016 11:30:00 GMT

Today, Personal Trainer Dave Nichols reviews the Combat Crunch bars we just recently stocked at Sculpt Fitness. These bars are selling quick and we’re getting good feedback from our members. Here’s what Dave has to say about the Chocolate Chip Cookie Dough flavor.

Combat Crunch Protein Bar

Supplement Flavor: Chocolate Chip Cookie Dough

Nutrition Overview: This is a light bar that can help satisfy your hunger and ward off food cravings because it’s high in protein and fiber which will keep you full longer. This bar is great for meal replacement as there are carbohydrates making it a complete balanced meal. It will give energy and focus and is great for people to use who are just starting to take supplements.

Who Should Use It: Anyone who is active and strength trains! This is helpful for anyone seeking a balanced diet.

Taste Profile

Sweetness on a Scale of None(1) through Sickening(5): 3, Perfect balance

Salty on a Scale of None(1) through Too Much, Need Water (5): 3, Perfect Balance

Other Taste Features:

Bitter: NO

Sour: NO

Chewy: Somewhat

Crunchy: YES

Gritty: NO

The chocolate chip cookie dough bar is crispy, light, with a slightly chewy consistency. It’s got crunch on the outside, but is chewy on the inside, but not so chewy your jaw hurts or your teeth get stuck together!!

Tastes like: Just like cookie dough with chocolate drizzled on top.

Great For: Meal, Pre-Workout, Post-Workout

Be sure to follow @livesculpted on Instagram & Sculpt Fitness on Facebook so you don’t miss out on any of our other blog posts! Visit us in Farmington, CT. If you mention this blog post Dave will give you a free consultation on how to #livesculpted

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Diet – 5 Signs Yours is Failing

Wed, 30 Mar 2016 11:01:00 GMT

You’ve considered it for weeks, months, years even. And now is the time that you’ve decided to make a change and go on that diet. But don’t just dive in feet first. First, take a long, hard look at the diet you’re considering and answer five questions before proceeding.

Only then can you be sure your new plan is not going to land you in the land of diet failure.

Question 1: Does it make you hungry all day every day?

When you’re changing your nutrition, it’s normal to feel the occasional tinge of hunger. Much of those light hunger pangs, however, should be done away with by drinking a glass of water. And if you stay busy enough with life in general, you ought to be able to ignore some other hunger. But if your diet has you feeling hungry at all times, you’re not going to last long.

To avoid falling into the pit of hungry despair, go with a diet that lets you eat protein, fiber, and healthy fats. Also, as stated above, drink plenty of water to avoid confusing hunger with thirst.

Question 2: Does it force you to drop food groups?

A healthy diet is one that incorporates appropriate amounts of food from each food group. When a diet cuts an entire food group from your eating options, you’re going to have a hard time surviving your diet for longer than a week or two.

One of the most popular food groups to cut is carbohydrates. While not eating carbs will indeed help you lose weight, carbs are what make it possible to store energy to make it through the day. No carbs, no energy, no willpower to maintain your diet.

Question 3: Is your mood suddenly unpredictable?

Everyone gets metabolic every once in a while, but if too restrictive, you may find your mood swings coming with greater regularity and severity. This happens because excessive caloric restrictions messes with the chemicals in your brain. When this occurs, there is no telling what direction your mood will go.

Before letting your nutrition ruin your relationships and put your job at risk, reconsider and find one that helps you be cool, calm, and collect.

Question 4: Does it insist there is no need to exercise?

There are some diet plans that promise plenty of lost pounds without the addition of exercise.

If this is the type of diet you’re considering or are in the midst of, beware! Exercise comes with countless health benefits that will make your weight loss all the more beneficial. From preventing chronic pain to improving your energy level and sleeping better, exercise is a vital component to any diet.

Question 5: Do you still weigh the same?

It is true that the best way to lose weight is slowly—approximately one or two pounds per week. But take note that slowly doesn’t mean not at all.

In the event you’ve been on your plan for a few weeks without any results to speak of, then your diet is a flop. Drop it immediately and find something that will help you lose pounds. Otherwise, you’ll get discouraged with your diet and swap it for the old habits that got you where you are now.

Remember that a true body transformation comes only from a combination of nutrition and exercise. Contact us today to get started on the only fitness program that you’ll ever need!

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Fitness is not a Fad

Fri, 25 Mar 2016 13:15:00 GMT

In the last 10 years since I’ve joined the industry I’ve seen fads ranging from eating only cabbage soup for 10 whole days to doing an ab exercise only 20 minutes a day three days a week so you have the chiseled abs you’ve always dreamed of. These constant fads lure in people struggling with weight and body image issues promising them a simple quick fix. Unfortunately, the creators of these fads are gaining quick and easy money while the followers are losing heart. We’re now faced with a mass population not fully understanding what fitness and health is really all about.

Fitness, health and wellness is a choice, and I think it’s a great choice!! But it’s not just an eight week choice of working out 30 minutes a day with your favorite TV shirtless trainer oiled up to the gills and hopping around. It’s not some girl in a sports bra and tiny shorts pushing the ‘Fat Burner 100’ supplement pill. If you fall into these traps you’re bound to lose your motivation quickly after you turn off the TV and put your body, mind, and heart at risk.

Fitness and health is a lifetime commitment and a conscious choice to take care of your body, your mind and in turn, the ones around you. It’s not easy, but it is definitely worth it and the benefits of being active and eating healthy are unmatched. Fitness is what your body needs and subconsciously craves because humans we’re meant to climb mountains and run, jump and experience the fulfillment of hard work, not just the simple fad fix put in front of you. So remember to look past the flashy marketing and short-term empty promises. Make it your lifelong choice to stay healthy and active.

-Ben Dubourg, CPT

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Tuna Melts for Lunch | LiveSculpted

Thu, 24 Mar 2016 19:12:00 GMT

Servings: 2

Here’s what you need…

Nutritional Analysis: 138 calories, 2g fat, 4.5g carbohydrate, 1g fiber, and 25.5g protein

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Curried Chicken and Veggies

Thu, 17 Mar 2016 19:15:00 GMT

Today I’m sharing a healthy recipe with you that will please your taste buds while taking you one step closer to achieving your fitness goals. This curried chicken and veggie dish is light and delicious. Yogurt and curry flavors blend for an enjoyable new chicken experience. Enjoy it as a tasty lunch or a protein packed curried chicken dinner.

Nutritional Analysis: 373 calories, 13g fat, 35g carbohydrate, 7g fiber, and 32g protein.

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7 Ways Strength Training will Change Your Life

Wed, 16 Mar 2016 12:15:00 GMT

Change #1: Toned

This one’s obvious for anyone who has ever stepped inside a gym. When you add strength training to your routine, your body shapes up quickly. Working with me, you can determine an appropriate strength-training regimen that will give your body the look you desire. When you look better, you feel better and more confident. But lifting weights isn’t just about looking good…

Change #2: Health Risks Drop

Want to reduce your worry factor significantly? Then start lifting weights. When you do, you’ll find your body has better defense against the common cold and other everyday sicknesses. But that’s not all. By lifting weights and staying healthy, you’ll be better able to sidestep countless diseases that plague so many—from diabetes and cancer to heart disease and stroke.

Change #3: You’ll Go Longer

Ever just want to crash and burn after a hard day at work? Wish you had the stamina to play a game of kickball with your kids on the weekends? Lifting weights will help you improve your stamina so you can do just that. Once you’ve lifted weights for a while, your muscles grow stronger and you learn how to power through even when you’re feeling a bit worn out. Going longer, however, isn’t reserved for the athletic field.

Change #4: Sex Improves

Lifting weights may not transform you into some sort of sexual maniac, but it will do lots of good things for your body that in turn translates to good things for your sexual abilities. One way strength training does this is by improving blood flow throughout your body, which is important for sexual function. On top of blood flow, you will feel better about your body and become less likely to struggle with sexual dysfunction.

Change #5: You Can Focus

Meetings aren’t the most exciting events in the world. They drone on for hours, and your involvement does little to help those you’re meeting with find solutions. Until you start lifting weights. Suddenly, your brain is getting the blood flow necessary for optimal function and your brain even grows new cells. Once your most important muscle kicks into overdrive, you’re ready to be alert and thoughtful.

Change #6: You’ll Smile More

Life is not easy. And when it comes at you full force, the stress can be too much. When this happens, you may find yourself spiraling into a bout of sadness or even depression. Lift weights regularly, however, and you’ll experience something the prescription-producing world doesn’t want you to know. Lifting weights gives your body what it needs to fend off depression. And you don’t need a doctor’s appointment for a weight-lifting session.

Change #7: You Live in the Now

It is good to plan and know what you’re doing with your life. However, if you spend all your life worried about what you’re going to do with yourself when you retire in 23 years, you’re missing out on something very important: the here and now. When you lift weights, you’re forced to focus on the task at hand.

Otherwise, you’ll never get that final rep in. By incorporating strength training, your life is changed for the better, because you finally learn to live in the moment, a skill that translates to increased life satisfaction.

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Real Food Wins

Tue, 15 Mar 2016 12:30:00 GMT

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