Come find out how fast you can eat a donut on Labor Day! Donut Row challenge at 9a and 10a with a little pump session and nutrition/wellness Q+A after the fun. Here's the details! 1) eat a donut, show completion! 2) row 150m! 3) eat a second donut, showing completion! Think you can beat me??

So I recently turned 39 and 40 is just around the corner. Inspired a bit by a blog post this title is named after (https://kevquirk.com/blog/fat-boy-at-40). I don't want to be a fat boy at 40. As a bit of backstory, I gained a lot of weight in college, ballooning from 180 to 230 and then started to have prehypertension. I then dieted and exercised in college, brining my weight down to 200 and staying around 200-220 until recent history. I have always been weightlifting at the gym since that time. I'd ideally like to be back to 220, or down to 200 if feasible. It's interesting that I'm only now starting the feel the downside of being overweight at 255 with working out in the gym. I plan to update once a month and then take a literal gut check at 6 months to see if standard dieting is just working or if I should consider some other options. I am already trying to make sure that my weekly step count averages to over 6000 steps/day. I have a relatively good diet foundation, but work is needed to cut out junk at the end of the day. I do stress eat. Since I already workout 3-5 times a week, I need to work on the other aspects to loose the fat. My birthday celebration didn't help kickoff this with drinking 1.5 liters of beer and having pretzels and spaetzel, but you got to start somewhere!

The week is done! Let’s hear those wins! As always any win big or small counts! I’ll go first: 1) I returned a lost dog to their home today 2) added 2 nutrition clients this week. 3) prepped egg bites for breakfast over the next few days.

We get it, tracking food is hard. It’s not very fun and it can cause a lot of anxiety. So I like to think about it in 2 ways: 1) FOOD GPS - it’s detailed turn by turn, I will get to my destination if I follow it exactly. 2) FOOD COMPASS - it’s general direction, can tell me if I’m going in the right direction but way less precise. I generally live by the COMPASS method and use the GPS in specific instances. For help with tracking we use this app: https://cronometer.com/ For an actual taco/quesadilla recipe this one works in a pinch: https://www.recipebox.com/recipe/42296ae0/sheet-pan-quesadillas?editId=670d8190e017dddca74a37d8 If you want us as coaches to see what you eat let us know down below so we can get you linked to the gym for nutrition help!

FIRST SHOT: SMART GOALS: Specific, Measureable, Achievable, Relevant, Time-Bound We use this frame work all the time for setting goals. A more simple way if thinking about this is 1) Does this get me closer to the goal 2) Do I like doing this (insert thing here) 3) Can I do this for a long time/is it sustainable. With that frame work in mind, what goals do you have and how do they change? SECOND SHOT: What is the smallest action you can do today to help reach that goal? What is something so small that you can do that you CANNOT fail at? I'll start: I want to add more activity to my day. So now of the things I can do is keep my weight vest in my car for a walk at lunch. Just have to put it on and get moving. Doesn't matter the time or distance. Just put it on. Drop yours below!