Leslie lost 16lbs with our nutrition program!

Read Leslie’s firsthand account about how she was able to lose weight and create a healthy, sustainable routine with Balanced Habits KICK START!

I feel much better overall and I’m encouraged by the changes I’m seeing in my body, and by the fact that I’m able to start wearing some clothes I haven’t worn in quite some time!”

Prior to KICK START, over the past two years, I gained weight and gotten really out of shape.  I tried to lose weight on my own and did lose some, but usually gained it back.  KICK START came at a good time for my schedule, and I was intrigued by its claim that it could help “reset” my metabolism, as I felt that was something I really needed. 

“I was pretty skeptical that the program would work, but it has!  I’ve lost 16 pounds, and I’m slowly but surely getting back into shape. I think losing the weight, plus having to get into something of a routine helped me get into a healthy routine in other areas of my life, such as working out.”

During the program, you eat real food and honestly, I was rarely ever hungry.  You actually get a lot of food, sometimes maybe more than you might want to eat.  I do much better when I have a “routine”, and this program definitely requires that.  You eat at specific times, so you have to plan ahead and think about when you’ll be eating.  It isn’t hard, but it takes time and planning. 

One of the things I really enjoyed about KICK START were the recipes.  I like to cook and I like variety in the food I eat, so I liked trying the recipes—many of them were really good!  And, in addition to eating guidelines, you’ll get recommendations on how much exercise to do each week.  It isn’t a crazy amount, and this also really helped me get back into a good routine.  It also helped that I had to weigh-in regularly and “check-in” with my food coach. When someone else is monitoring your progress, there’s just a little extra incentive to stick with it!

I really think there’s something different about this program.  I think it does reset your metabolism, and you never really feel deprived.  I still have a ways to go, but I feel like I’m definitely on the right track, and that I have the tools to get me where I want to be!”

For anyone considering KICK START, I say try it and see what you think.  It’s just 28 days and I think we can all stick to something for that long.  But, I would also say it’s important to try to start it during a time when you can devote some attention and focus to sticking to it.

“As for me, after KICK START, I opted to continue with the LIFE nutrition program, and I am continuing to lose weight!  I have always struggled with my weight and I’ve tried many different approaches to lose weight.  This approach is different, and I truly believe it’s something I can continue doing for the rest of my life!”

Ready to create a healthy routine that you can actually stick to?

Sign up for our next KICK START!

September 14- October 12

Lose weight, increase energy, fuel your body the right way, and more with our 28-day customized program!

Personal Training Helped Shelley Win 1st Place!

Thanks to Shelley’s Personal Training and Pilates Reformer regimen, she won 1st Place at the 2018 Motown Showdown Dance Competition!  Read her experience in her own words!

Shelley at the Motown Showdown Dance Competition with her dance instructor, Glenn.

Shelley competing at the Motown Showdown.

Before joining Mid American, my only workouts were ballroom dance lessons.  As a larger female, I don’t often have an opportunity to feel graceful. But when I dance, I do feel graceful and that’s why I started taking lessons.

I sought out an exercise regimen because I needed more endurance for dancing and I needed to strengthen muscles that I wouldn’t ordinarily use.  When I found Mid American, I began private Personal Training with Terry  and Pilates Reformer Training with Rachel – and it’s paid off!  My dance instructor could tell a difference in my dancing within a few weeks. And, I entered my first ballroom competition, The Motown Showdown, and took first place!

Shelley holding her 1st Place plaque, alongside her Personal Trainer, Terry.

Working out with both Terry and Rachel has been a huge help—it’s definitely a team effort.  Once my dance instructor shows me a new move or step,  I’ll show Rachel and Terry so they know what to focus on.  I’m stronger, have more endurance, and greater flexibility thanks to them.

I’ve gotten such great results that my husband began doing Pilates Reformer and regained shoulder mobility he’d lost over 20 years ago!  Needless to say, he’s been thrilled with his results, too.

What can Personal Training and Pilates Reformer help you achieve?

Get started to find out!

Member Success Story: Rosemary Cairns

Rosemary began taking fitness classes at our studio in 2013.  As a breast cancer survivor, she has committed to making healthy-living a priority.

Before Rosemary began taking classes at Mid American Fitness she didn’t have much of a workout routine and it was at the nudging of some friends that she broke out the sneakers.  “I had two friends that started working out and I decided to join them,” Rosemary recalls, “Unfortunately, I didn’t care for the facility where they were taking classes, so I started looking online.”

Enter:  Mid American Fitness.

After trying a few fitness classes at our studio, Rosemary was hooked.  “I felt very welcome by the staff, instructors, everyone really!” It was that atmosphere that kept Rosemary coming back – that and the upbeat classes.  “I feel so much better after class… well, after I start breathing again!” she notes, “But, it is so much easier, and even fun, to workout with everyone.  Taking classes with others definitely keeps you motivated.”

In addition to group fitness classes, Rosemary participated in one of our Fat Blast Challenges. During the Challenge, she lost 15lbs, shed three inches from her waist and dropped two full sizes.  “As much as I was afraid to sign up for the Fat Blast Challenge, I sure am happy I did!” she says, “It helped me start losing weight the healthy way.  Plus, the nutrition aspect of the Challenge was great!  I feel like I’ve made some life-long eating changes.”

Looking ahead, Rosemary is excited to continue reaching towards her weight-loss and toning goals! 

Now is your time! What goals do you want to achieve?

Our group fitness classes, custom weight-loss plans, and personal trainers can help get you on the right path!

Success Story: 20lbs Weight Loss

Find out how Marian was able to lose weight, even while on vacation, with Balanced Habits KICK START, our 28-day customized nutrition and exercise program!

“I first noticed weight coming off my waistline…”

Fish and veggie mealI signed up for the 28-day January KICK START because I thought it might be a lifestyle of eating that I could follow, and I wanted to lose some weight and have more energy.  When I began the KICK START I was actually on vacation, but, surprisingly, was still able to lose weight.  I first noticed a bit of weight coming off my waistline and a pair of pants that I liked started to fit better! 

At the end of the  program, I’d lost a little over 7 pounds and I’ve been able to maintain the clean-eating habits!

weight scale with tape measurerIn fact, not long after the January KICK START ended, I took a trip to Jordan and was able to stick (for the most part) to my KICK START habits.  Being away from home, and not having access to the food I was used to eating, posed a bit of a challenge, but when I returned home I discovered I’d lost another 3 pounds!

“Between the KICK START program and adhering to its clean-eating framework in the weeks following, I’ve lost a total of 17lbs and dropped a pants size in just 2 1/2 months!”

motivational wordsThe easiest part about following this nutrition plan is that I’m able to eat foods that I like anyhow – real foods, not processed.  I also really like not counting points or calories.  And, I’ve gotten used to watching my portion sizes, remembering all the water, and using [KICK START] “Pack-N-Go” food choices for easy and healthy options when I’m out and about.

To anyone who’s hesitant to give the KICK START a try, I’d say if you don’t want to count calories/points and you can read protein, fats, and carbs on labels, you will be able to figure out your meals. Having “pack and go” food or healthy protein bars with you, and you’ll be prepared while away from home.  Drinking the recommended amounts of water and remembering to keep the exercise to 4-5 times a week is really important, too!

Get started arrowMost of all: be patient.  It’s important to understand that the weight loss might seem slow, and not dramatic, but it sticks better this way.

Be the tortoise, not the hare!!

Ready to change your life, like Marian?

Next KICK START begins September 2019!

Lose weight, increase energy, fuel your body the right way, and more with our                    28-day customized KICK START program!

Can’t wait for September?

Check out our Balanced Habits LIFE program!  It’s a customized, clean-eating program that’s available all year long!

“I’m so glad I tried KICK START!”

Camille lost 20lbs and dropped a clothing size by following our Balanced Habits KICK START and LIFE programs!

Woman smiling

 

“I am so happy I decided to try KICK START.  I love the results!”

I signed up for KICK START because I was looking for a weight-loss program that promoted healthy eating.  More than anything, I wanted a lifestyle change, not a diet.  In addition to losing weight, I wanted to step up my exercise routine because my oldest daughter is getting married in June.

I love my results!  During the 28-day program, I lost 12lbs.  Since the program ended, I signed up for the LIFE nutrition program and lost another 8lbs, and dropped a shirt size and a pants size.  Now, I can wear clothes in my closet that I haven’t worn in years!

While I’m excited about the weight-loss, I’ve also noticed that my overall fitness level has improved, too!  I feel stronger during fitness classes and have started a walk/run program with my husband.  My family has been very supportive of my lifestyle change.  The KICK START recipes offer a great variety and are so good that even my husband eats the healthy meals that I cook.  I even told a friend at work about the program and she signed up for May!

One of the great things about KICK START is that it’s easy to follow.  Having a one-on-one [food] coach is very helpful.  My coach, Symonne, was supportive, encouraging, and gave me great tips.  I’ve found that I am much more aware of my portions now and continue to make healthy food choices.  In fact, I’m going on a week-long vacation with my family soon and feel that I’ll be able to maintain my healthy eating.

For anyone considering KICK START, I’d say to give it a try.  It only takes 21 days to build a habit that will last a lifetime and you have nothing to lose by taking a chance on this clean-eating program.

Start your journey to better health!

Get KICK START info!

 

 

 

 

“It’s so awesome to be back in control!”

From somewhat skeptic to full-on believer, Mary Anne took control of her eating habits with our 28-day, Balanced Habits KICK START program – and lost 15lbs and dropped her cholesterol by 10 points!

“I have my mojo back… It’s so awesome to be in control!”

I signed up for KICK START because I had been gaining weight.  Not only was I eating unhealthy food, but I was also eating way too much and I just couldn’t get back on track.  I’d lost my mojo and needed some motivation.

I am very pleased with my results!  During KICK START, I lost 10lbs, 7in, and could definitely tell a big difference in how my clothes fit. Plus, I had my annual physical a week after the program ended, and my cholesterol was down 10 points. So happy about this!  Since KICK START ended, I’ve lost an another 5lbs; for a total of 15lbs lost!”

What I loved most about the program was the camaraderie and accountability—knowing I had to get on the scale, in front of another person, Healthy food groups on a plateand face the music.  The nutrition habits do take some time to get used to.  I definitely had to plan and prepare food choices ahead of time to stay on track, but the KICK START recipes were great.  In fact, I’m still using many of those same recipes today!  The success I had on this program has given me the motivation to keep going. I still have a fair amount of weight to lose, but I am determined to stick with the program.

If you’re in a rut, KICK START is a good way to get motivated to make improvements in your life and health. It’s all about how badly you want it, and how much effort you’re willing to put in. The important thing to remember is that it’s only 28 days – and anyone can stick to a program for 28 days. It goes by fast!

Mary Anne smilingI’ll admit—I was somewhat skeptical about KICK START at first, but I am so happy I did it. I really feel like I have some control of my eating habits now; especially portion control. I find I need a lot less food to be satisfied than when I was previously eating.  It’s all good – I’m on the road to better health!

Start your journey to better health!

Our Next KICK START launches in September 2019!

Lose weight, increase energy, fuel your body the right way, and more with our 28-day customized KICK START program!

Can’t wait for September?

Check out our Balanced Habits LIFE program!  It’s a customized, clean-eating program that’s available all year long!

“This is the best investment I’ve ever made…”

Since signing up for our 28-day, nutrition KICK START program, our member Beth has lost 16lbs (and counting!) and has almost eliminated her arthritis and nerve pain!

Woman sitting outside

“For the first time in many years, I am very happy with my current weight, and feel it is exactly where I should be!”

I joined KICK START because I had been slowly gaining weight over the past few years, and just wasn’t happy with how I looked or felt.  Although I regularly work out at Mid American’s wide variety of cardio and strength training classes, I knew I couldn’t outrun the poor eating habits that had crept into my daily life.

No equipment HIIT class

I have been extremely happy with the results I’ve seen from KICK START!  During the 4-week program, I lost 10lbs and have lost another six pounds over the next seven weeks.  For the first time in many years, I am very happy with my current weight, and feel it is exactly where I should be.  Primarily, I lost the weight in my mid-section, a very unattractive “spare tire” that had been growing and keeping me company for several years. I’ve also noticed a marked increase in my energy level, especially during HIIT classes that used to leave me completely winded.  

“Even better, prior to KICK START, I had been experiencing arthritis pain in my hands and feet, as well as nerve pain which radiated down both legs.  After about three weeks on the program, I noticed that all of this pain had almost completely disappeared.  I no longer take any pain medication. I believe that this is the result of eating clean, whole, balanced meals with almost no added sugars, which I understand contribute to inflammation in the body.”

 

For me, the easiest part of Balanced Habits was that the “rules” were very simple.  I concentrated on the macronutrient ratio of 7 (grams of) protein, 3 fats, and 9 carbs [per my customized KICK START plan], and used the [Balanced Habits] “Pack and Go” guidelines extensively for simple breakfasts, lunches, and snacks.  To keep dinner interesting, I started scouring cooking websites to find recipes that “fit” the program.  I’ve also been using the app, Recipe IQ, to modify my own recipes into healthier versions.

“I have truly adopted KICK START as the way I eat now, and plan to eat this way for the rest of my life… I have no desire to go back to my old eating habits.”

On a recent vacation, I did stray a bit, but happily went right back to the Balanced Habits lifestyle as soon as I got back home.

Healthy living itemsIf you’ve tried unsuccessfully to lose weight on your own, you really should give the KICK START a go.  It takes some work, and it isn’t easy to change a lifetime of eating habits. Before KICK START, I had developed a bad habit of grazing all day long, and eliminating all that unscheduled snacking was hard for the first couple of weeks. But having a coach available is a big help, and the weekly weigh-ins help keep you on track.  I truly feel I now have the tools I need to stay at a healthy weight for the rest of my life.  

“This program may be the best investment I’ve ever made in my health, next to my membership at Mid American, of course!”

Start investing in yourself!

Sign up for our next KICK START that begins September 2019!

Marian said “farewell” to 17lbs with our KICK START program!

Find out how Marian was able to lose weight, even while on vacation, with Balanced Habits KICK START, our 28-day customized nutrition and exercise program!

Woman on vacation

Marian on her recent trip in Jordan

“I first noticed weight coming off my waistline…”

Fish and veggie mealI signed up for the 28-day January KICK START because I thought it might be a lifestyle of eating that I could follow, and I wanted to lose some weight and have more energy.  When I began the KICK START I was actually on vacation, but, surprisingly, was still able to lose weight.  I first noticed a bit of weight coming off my waistline and a pair of pants that I liked started to fit better! 

At the end of the  program, I’d lost a little over 7 pounds and I’ve been able to maintain the clean-eating habits!

weight scale with tape measurerIn fact, not long after the January KICK START ended, I took a trip to Jordan and was able to stick (for the most part) to my KICK START habits.  Being away from home, and not having access to the food I was used to eating, posed a bit of a challenge, but when I returned home I discovered I’d lost another 3 pounds!

“Between the KICK START program and adhering to its clean-eating framework in the weeks following, I’ve lost a total of 17lbs and dropped a pants size in just 2 1/2 months!”

motivational wordsThe easiest part about following this nutrition plan is that I’m able to eat foods that I like anyhow – real foods, not processed.  I also really like not counting points or calories.  And, I’ve gotten used to watching my portion sizes, remembering all the water, and using [KICK START] “Pack-N-Go” food choices for easy and healthy options when I’m out and about.

To anyone who’s hesitant to give the KICK START a try, I’d say if you don’t want to count calories/points and you can read protein, fats, and carbs on labels, you will be able to figure out your meals. Having “pack and go” food or healthy protein bars with you, and you’ll be prepared while away from home.  Drinking the recommended amounts of water and remembering to keep the exercise to 4-5 times a week is really important, too!

Get started arrowMost of all: be patient.  It’s important to understand that the weight loss might seem slow, and not dramatic, but it sticks better this way.

Be the tortoise, not the hare!!

Ready to change your life, like Marian?

Our Next KICK START begins Sept. 2019!

Lose weight, increase energy, fuel your body the right way, and more with our                    28-day customized KICK START program!

Can’t wait for September?

Check out our Balanced Habits LIFE program!  It’s a customized, clean-eating program that’s available all year long!

3 Surprising Benefits of Exercise!

Working out is about more than looking good...

Nobody understands that better than our certified fitness instructor and Personal Trainer, Erica Gold-Spink.  As a former therapist with a Master’s Degree in Clinical Psychology, Erica knows the important role that exercise plays in mental health.  Read on to hear what she has to say and then…

Strength Exercise ClassResearch has shown that physical activity can also reduce stress, lessen fatigue, enhance memory and cognitive functioning, as well as improve alertness and concentration.  Here are three of the psychological benefits of being physically active:

Reduces stress and anxiety

Within five minutes of moderate exercise, most participants report a mood enhancing effect.  Exercise also gives you a focused activity that can serve as a distraction from your every day stressors and give you a sense of accomplishment.  Group exercise even has the added benefit of a social environment, creating a sense of camaraderie and accountability. Numerous studies have shown that the effects of physical activity extend beyond the short term.  In fact, regular exercise can be just as effective as anti-depressants in treating mild to moderate depression.

Lessens fatigue

Exercsise causes happiness pictureExercise releases our body’s natural hormones: endorphins.  The increased levels contribute to a feeling of euphoria commonly referred to as a “runner’s high.” Exercise also helps you get a better night’s sleep by helping to regulate your body’s circadian rhythms,  allowing you to feel more refreshed during the day. Both quantity and quality of sleep is improved by engaging in fitness activities during the day.

Boosts brain power

Brain activity after walkingStudies have shown that cardio exercises aid in a process called neurogenesis – the creation of new brain cells. Neurogenesis improves overall brain performance, and prevents cognitive decline and memory loss.  Physical activity can also boost creativity and mental energy.   The same hormones that make you feel better also help you to concentrate and feel mentally sharp.  

To read more about how exercising packs huge benefits for your brain, check out articles from the Mayo Clinic, HelpGuide, and Shape.

Our workouts have you (and your mental health) covered

Whether you prefer the one-on-one attention of working with a Personal Trainer, camaraderie of group exercise classes, Pilates Reformer sessions, or all three – our workouts are guaranteed to boost your fitness level AND your mood! 

Top tip to lose weight!

Read on to see what our certified Fitness and Pilates Reformer instructor, Ericka Calcagno, has to say about changing habits that will lead to lifelong results! #GuestBlogger

Resolution: A firm decision to do or not to do something.

Synonym: intention, resolve, decision, intent, aim, aspiration, design, purpose, object, plan

So, we’re finally into 2019. The holidays are over, we’ve rung in the New Year and, of course, made resolutions that we hope to keep. The most common resolutions of the new year are to exercise, eat better, and lose weight. Unfortunately, research shows 90% of resolutions fail by mid January, beginning of February. 
 
You are your habits – what you do repeatedly, day in and day out.  And sometimes, you are creating suffering for yourself through your habits. Negative patterns that you do over and over again can actually stand in the way of your happiness.  
 
We’ve all had bad habits that we’ve tried to break and failed. And good habits we’ve tried to acquire and dropped.
 
You have to be READY…
 
Ready to want to make the necessary changes that will get you where you want to be. You need to identify your routine and make a plan… a lifestyle change!
 
It is possible to begin new habits that create happiness and health. If you find yourself engaged in unhealthy habits you can learn how to overcome those habits and replace them with healthy habits. 
 
Cardinal Rule: Don’t think BIG!! Go SMALL!!
 
Set goals, but aim small.  Starting with small goals is easier, and easier makes it’s more doable when you’re just getting started. Once you reach the first goal you can move on to the next. The small successes you experience will be the motivation to keep going.  And before you know it, you’ve made healthy lifestyle changes that have become your new habits.

 A Helpful Tool in Your Arsenal:

One way to move on from unhealthy habits is to make conscious decisions, each day, to take care of yourself by exercising and eating properly.   Balanced Habits is a way to do just that – it’s a way to wake-up and stop sleeping-walking through your life.  It’s a way to create healthy habits that are about paying attention to the food you consume and how you treat your body.

There really is no bad food – just bad proportions. The key is eating correctly to fuel your body and lifestyle.

No more just grabbing what is easy.  No more engaging in the same weight-loss programs and fad dieting that doesn’t work. Balanced Habits will give you a roadmap to success. Will give you support. Will help you move past the habits that have stood in the way of your weight-loss and healthy-living success. 

This isn’t something that you go at alone.  Balanced Habits coaches (I’m one of them!) provide support and accountability to help you stay on the path of making conscious, healthy choices.

There’s no better time to start making healthy choices than right now!  The power to make healthy lifestyle changes is in your hands.

Be an action-taker.  

Start making conscious, healthy choices.

Start truly paying attention to what you eat and how often you exercise.

And, if you need help, Balanced Habits can put you on the right path.