WE WILL BE OPEN FOR 3 ACTION PACKED SESSIONS THIS EVENING: 4-5, 5-6 AND 6-7 PM!
As promised by the weather authorities, it began snowing just before midnight and the heaviest part of the snow is supposed to begin at 7 am. It is being reported that it will snow until 7 pm. The weather folks say 12-18″ of snow. Now I’m supposed to say something like “be careful” and “stay warm”, but I will not being saying those things. You already know you should be “careful” and you should stay warm. So we have at least one reason I won’t be boring you with those admonishments. Here’s another: At some point during the day you may have to throw caution to the wind and be dangerous and you may have to get cold. Should one or more of those things happen I don’t want you feeling guilty over failing to heed my cautionary words. No. If you have to be a little unsafe or cold who am I to stop you?
(photo credits: Bevin)
CROSSFIT SUFFOLK 6 WEEK TRANSFORMATION CHALLENGE FOLLOW-UP
As you know, the winners of the Challenge were announced yesterday. Today I’d like to focus on the Honorable Mentions, those folks who didn’t win, but did things that make them stand out anyway.
John H.–Lost 3.6% body fat and 20 lbs.
Besides Andrew and Millie, 9 people not only lost weight and body fat, but they gained lean muscle.
Abby–Lost 7 lbs., lost 5% body fat and gained 2.5 lbs. of lean muscle
Joe Mc–Lost 9 lbs., dropped 4.9% body fat and gained 2.3 lbs. of lean muscle
Pat W.–started out at a lean 11.5% body fat and 192 lbs., lost no weight, but his body fat dropped to 10% and he gained 2.1 lbs. of lean muscle
Dan N.–Lost .8% body fat and gained 2 lbs. of muscle
Trisha P.–started out at a lean 125 lbs., lost 6 lbs., dropped 3.9% body fat and gained ,1 lb. of lean muscle. Trisha is my age and she looks like an action hero!
Juana–Looks as though she lost a lot of weight and body fat. Actually, her body fat went down .2% and her weight went up 4 lbs. THAT’S 4 lbs. of LEAN MUSCLE! Juana put on more lean muscle than everyone except Millie. That includes all of the men. You know that stuff that many women are terrified to get–MUSCLE? Well putting it on your frame makes you look slimmer and more shapely. It also makes you stronger.
George–Lost 2,4% body fat, gained 1.4 lbs. of lean muscle
Cathy–Lost 10 lbs., dropped 1.3% body fat and gained .3 lb. of lean muscle
Cindy–Did not Zone, but “cleaned-up” her diet. Cindy reduced grains (bread, rice and pasta) from her diet to having only occasionally. She also increased her lean protein and vegetable intake. Cindy lost 9 lbs., dropped 4.9% body fat and gained 2.3 lbs. of lean muscle.
Gaining lean muscle and reducing body fat is what you want to do to look better and perform better. The question many of you will have is why did some people gain lean muscle while others didn’t?, especially in light of the fact that we are all doing the same workouts and presumably consuming the same ratio of macro-nutrients according to our size and energy needs. We will explore this topic and others as we follow-up on the Challenge.
Some have started the Zone just recently. Let us know if you’re interested in another 6 Week Transformation Challenge.