Plus One Community

05/20/2022

Friday FOOD FIGHT on Facebook LIVE! at Noon. Join Crystal Petrello, our resident dietitian, as she speaks truth on BODY POSITIVITY. What is it? Can we REALLY be healthy at every size? Feel great in the swimsuit this summer!

05/11/2022

How much should your community push you!!?

During our live small group training session with dads this morning one of the dads checked out on the last 2 sets of the workout due to yesterday's long run wiping him of all energy.

There is an irresistible urge as a trainer, a former marine, and a self-proclaimed "man's man" to just tell him to suck it up and finish strong. But should he? Should he really push himself past his own comfort level because of my request?

I have to admit this dad works hard every day and has made some remarkable gains not to mention strong as an ox. I am sure he knows his body; I mean he better if he's listened to anything I have preached during our sessions, LOL.

BUT shouldn't I respect when he proclaims, "I just don't have it today"?

The answer is........Of course I do!!!!!

As a trainer, it is important for me to listen to my client(s). If I don't then what kind of accountability partner can I truly be? A part of being an accountability partner is listening without judgment or at a minimum a good enough buffer so your judgment doesn't start pouring out of your mouth without thought!

I don't know if he appreciated my silence or not but I was really trying to not pass judgment. Instead, I simply asked some questions.

1. How is your diet?
2. How are you sleeping?
3. Does this always happen after long runs?
4. What do your farts smell like?
5. What color is your p**p?

And so many more all designed to simply shine a light on all the other areas that could impact his situation. Then provide some education on the topics I brought up, and then lastly; that it's not a big deal either way.

🔑The last is the key to being a successful accountability friend/coach/trainer! IT'S NOT A BIG DEAL!

Most of us have spent years getting to where we are; good or bad, and at the end of the day 2 fewer sets aren't enough to diminish the work you put in earlier in the workout!

So I write this post to let everyone who bailed on their last 2 sets in their workout that I am proud of you for what you have accomplished! Keep up the hard work!!

05/09/2022

As this evening comes to an end I’d love to say happy Mother’s Day to all the moms out there. We love you!

05/07/2022

Do you know how many calories you should be consuming?

⁉️Do You Know How Many Calories You Should Eat Everyday to Lose Weight?

Calories are foundational to weight management. Every diet is based on some form of calorie management and you should take the calories you consume seriously.

The health and wellness industry has moved away from calories in favor of shocking the metabolism, eliminating whole macronutrient categories, and gimmicky "get fit overnight schemes".

I can 100% tell you that THIS IS WRONG!!!!! and Calories are still KING!!! If you exceed your allotted calories on a consistent basis you will gain weight and if you want to lose weight then you have to consistently come in slightly under those calories.

⚠️ Calorie Reduction should never be drastic. The goal is to reduce your calories to allow for a 1-2lb weight loss each week. Anything above that is not sustainable.

So how many calories should you consume for weight loss? Let's walk through the equation.

1. Select a goal weight - Choose a weight that you can safely reach if you lost 1lb - 2lbs per week for 12 weeks

2. Multiply that number by 12

Yes that is it!

Goal Body Weight x 12

There are 2 different types of people.
1. That is Too Many Calories!
2. That is Too Many calories to lose weight!
Both are wrong!

Try it and I guarantee it works but only if you are consistent! Do the equation for yourself and let me know in the comments if you believe your calories is too much or too little!

05/07/2022

⁉️Do You Know How Many Calories You Should Eat Everyday to Lose Weight?

Calories are foundational to weight management. Every diet is based on some form of calorie management and you should take the calories you consume seriously.

The health and wellness industry has moved away from calories in favor of shocking the metabolism, eliminating whole macronutrient categories, and gimmicky "get fit overnight schemes".

I can 100% tell you that THIS IS WRONG!!!!! and Calories are still KING!!! If you exceed your allotted calories on a consistent basis you will gain weight and if you want to lose weight then you have to consistently come in slightly under those calories.

⚠️ Calorie Reduction should never be drastic. The goal is to reduce your calories to allow for a 1-2lb weight loss each week. Anything above that is not sustainable.

So how many calories should you consume for weight loss? Let's walk through the equation.

1. Select a goal weight - Choose a weight that you can safely reach if you lost 1lb - 2lbs per week for 12 weeks

2. Multiply that number by 12

Yes that is it!

Goal Body Weight x 12

There are 2 different types of people.
1. That is Too Many Calories!
2. That is Too Many calories to lose weight!
Both are wrong!

Try it and I guarantee it works but only if you are consistent! Do the equation for yourself and let me know in the comments if you believe your calories is too much or too little!

05/06/2022

🤔 Do you want to know the number one action you can take to improve your health?

FIND A FRIEND! 👯‍♀️

📖“Research has linked social isolation and loneliness to higher risks for a variety of physical and mental conditions: high blood pressure, heart disease, obesity, a weakened immune system, anxiety, depression, cognitive decline, Alzheimer's disease, and even death.”

Crazy to think that having someone on the journey is actually what we need to improve our lives! It is also why we named this PLUS ONE.

So who is your Plus One in your healthy life? Tag them below! 👇🏽

05/06/2022

Do you want to know a secret? 🤫

I have been close to 300lbs two separate times. Before I got into the health and wellness industry and Once about a year ago!

Yes, full masters education, certified trainer, and a full gym in my garage and still I ballooned to 278lbs!

Over the next 12 months I worked to get myself back in shape and I did! I’m super proud of where I am now.

Do you want to know how I did it?

🤫 A commitment to eating a little better and just 20 minutes of exercise a day 5 days a week! And my life changed!

Do you have any questions? DM me if you do I’d love to go into more detail about it!

05/03/2022

I apologize in advance but everyone can't stay in this group! Let me explain!

After some thinking and watching and all that other stuff, I found out that all of the other health and wellness communities are full of judgemental people. And I believe that judgment is the quickest way to impede progress. So If you are judgy in regards to how people get healthy, what they enjoy to get healthy, and the stuff they dislike personally to get healthy then you have to remove yourself from our group.

For everyone else, we would love to invite you inside and help us formally build the greatest "SAFEST" Health and Wellness Community Ever! www.plusonecommunity.com

Join Our Community.Change Your Life. Get your all-access pass to the greatest health and wellness community in the world. With access to daily exercise programming, health education, recipes, weekly meal planning, coaches, dietitians, and so much more. Start your free membership and achieve your ...

03/28/2022

We need more of this!!

03/27/2022

Did You Know That Your Heartbeat Syncs Up With Your Partner?
I sure didn't, I may have to check my spouses heart rate to make sure we are in sync, lol!

But I digress!

The reason we wanted to bring this to your attention is to understand just how powerful it is to have a partner in crime, battle buddy for my military friends, or just a gym pal.

Although your heart beats may not sync with your gym partner; you still will reap the benefits of having a friend associated with your activity. Let's dive into some of these benefits of friends 😉

1️⃣ Accountability- Having accountability promotes self-control, promotes support, creates opportunity for growth and creates competition if necessary
2️⃣ Stress Reliever - Pinned up emotions means increase stress and increased stress is deadly. Having a battle buddy can provide you with a sounding board to talk through how you feel.
3️⃣ Faster Progress - There is just simply something to say about having to do something because you are doing it with someone else. Maybe you are on time because of it or you push harder. Either way there is something that is unlocked when you get to do it with others so do it more with others.



https://bit.ly/3KZRdcs