Build Performance Summer ‘25 Programs – Registration Now Open!
We’re excited to announce our Summer ‘25 Training Lineup at Build Performance! Whether you’re an athlete, a parent looking to get fit, or a young student wanting to move and have fun, we’ve got something for you this summer.
ATHLETE TRAINING (Ages 11–18)
Designed to help athletes improve strength, speed, power, and agility to dominate on the field or court.
Small group coaching with an emphasis on movement quality and athletic performance
3 Days/Week: $125/month or $285/summer
2 Days/Week: $90/month or $225/summer
ADULT TRAINING
Learn to lift safely and effectively with personalized coaching in a small group setting.
3 Days/Week: $75/month or $175/summer
2 Days/Week: $60/month or $140/summer
HYBRID ADULT/ATHLETE CLASS
Train side-by-side with your athlete!
Tuesdays & Thursdays | 6:00–7:00 PM
Athletes train with Coach Kyle, adults train with Coach Chey
10% discount when combining parent & athlete training
YOUTH SPEED, AGILITY & STRENGTH (Ages 8–12)
June 2 – August 22 | Tuesdays & Thursdays | 9:00–10:00 AM
A fun, high-energy class using games, plyometrics, and resistance training
Perfect for kids looking to move, compete, and grow in a structured environment
PERSONAL TRAINING
1-on-1, fully customized coaching designed around your goals
60-minute sessions
12 & 24 session packages include goal setting, movement/nutrition consultation, and a daily e-checklist for accountability
Questions or ready to sign up?
Reach out at buildperformancenc@gmail.com or call (336) 404-4221.
You can also visit buildperformancenc.com for more info!
Let’s build something great this summer—brick by brick.
—Team Build Performance
P.S. Don’t forget our 3 Year Anniversary party Friday 5/9 from 6-8. FREE food and fun for the whole family!
Breaking the All or Nothing Mindset
At Build Performance, we live by one simple mantra: Build the Wall.
Every positive choice you make—every workout, every healthy meal, every time you show up—adds a brick to your wall. It’s about consistency, not perfection. One bad decision doesn’t knock down your progress. One missed day doesn’t undo all the work you’ve put in. Keep stacking bricks.
Here’s how we break free from the all-or-nothing mindset:
Consistency beats intensity.
You don’t need a perfect week to make progress—you just need to keep showing up. Life isn’t perfect, and your fitness journey won’t be either. Keep going.Something is always better than nothing.
A 20-minute workout, a short walk, or a healthy meal all count. Find wins in your day. Even when your schedule is crazy—just move and add another brick.Progress isn’t linear.
When you spill a little milk, you don’t pour out the whole glass. Same with fitness—don’t let a missed session or bad week make you quit. Reset and keep building.Perfection is the enemy of progress.
Waiting for the “perfect time” only leads to more delays. The best time to start—or restart—is now.Shift your mindset to “all or something.”
Doing what you can, when you can, adds up to real change. Fitness is a marathon, not a sprint.Discipline is built through repetition.
Start small. Pick one thing to do every day. When that becomes routine, add another. Small wins lead to big breakthroughs.Focus on habits, not motivation.
Motivation comes and goes. What keeps you moving forward? Systems, routines, and accountability.Show yourself grace—but not excuses.
Be kind when you miss, but don’t stay there. Recommit and move forward. The journey is yours—enjoy it.Fitness is a lifestyle, not a 30-day sprint.
The best plan is the one you’ll stick with. Keep it realistic. Keep it sustainable. Keep showing up.
Brick by brick, we build stronger people. Stronger athletes. Stronger communities.
Let’s keep building.
—
Want help stacking your bricks?
[Join us for a free trial session] or [Reply to this email] and we’ll help you get started.
Why Strength Training Is Essential for Young Athletes (and How to Do It Safely)
Is Strength Training Safe for Kids?
That’s one of the most common questions we get - and it’s a valid one. Unfortunately, there’s still a lot of misinformation out there. Some parents worry that lifting will “stunt their growth” or make them “too bulky,” especially for sports like baseball or basketball.
But here’s the truth: when done correctly, strength training is one of the most powerful tools a young athlete can have in their corner.
The Real Benefits of Strength Training for Youth
At Build Performance, we believe in equipping athletes with more than just conditioning - we build strength, confidence, and injury resilience. Here’s how:
Improved Athletic Performance
Speed and power are built on a foundation of strength - specifically, relative strength (how strong an athlete is compared to their body weight). The stronger the athlete, the more force they can put into the ground to sprint faster, jump higher, and hit harder.Injury Prevention
Strength and muscle act as armor for the body. We train not just for performance, but for protection -reinforcing muscles, joints, and connective tissue while teaching movement patterns that prevent injury.Confidence and Mental Toughness
Every time a young athlete moves up in weight or masters a new movement, it’s a win - and those wins build belief. We see it time and time again: kids who train with us walk taller, play harder, and lead more confidently.Lifelong Fitness Habits
When kids learn how to train the right way, early on, it sets the tone for a lifetime of health and fitness.
Debunking the Myths
Let’s be clear:
Myth: “It stunts growth.”
Fact: There’s no scientific evidence that strength training affects height when done with proper form and supervision. In fact, growth plate injuries are more likely to happen in contact sports like football or soccer than in structured training environments.Myth: “They’re too young to lift weights.”
Fact: We scale everything. Younger athletes start with bodyweight, medicine balls, bands, and light resistance - progressing only as they master movement.Myth: “They should wait until high school.”
Fact: Starting early with movement quality and body control sets them up for safer, more effective training in the future.
What Safe, Smart Training Looks Like
At Build Performance, every athlete’s program is:
Progressive: Age-appropriate, movement-focused, and gradually built over time.
Supervised: Every session is coached by professionals who specialize in youth development.
Balanced: We build total athletes -strength, coordination, mobility, and recovery are all part of the plan.
How We Do It at Build Performance
We start with movement. Every athlete who trains with us learns to hinge, squat, push, pull, rotate, and carry with purpose and control.
Small group sessions ensure close attention and strong coach-athlete relationships. No one gets lost in the crowd, and every athlete is guided with intention.
Our athletes don’t just get stronger they develop physical literacy, mental toughness, and confidence that carries over to every part of their lives.
Ready to See the Difference?
If you’re curious about how strength training could support your athlete’s goals - whether it’s injury prevention, more power on the field, or building confidence we’d love to show you what we do.
Come observe a session.
Schedule a free trial.
Ask questions. We’re here for it.
Let’s build something better together.
-The Build Performance Team
Why functional fitness matters at every age…
Whether you’re playing pickleball, hiking, or chasing your kids or grandkids, functional fitness helps you do it better—and for longer.
At Build Performance, we pride ourselves on designing programs that do more than just check a fitness box. With expert guidance from our coaching team, our versatile training can help you put on muscle, build strength, support weight loss, and develop functional fitness—or a combination of all these goals.
The truth is, as we support a healthy weight, increase lean muscle, and get stronger, we become more capable as humans. Your level of fitness determines how well you function in everyday life—whether that’s running a 5k, water skiing at the lake, hiking a new trail, or simply keeping up with your grandkids.
Here’s why functional fitness matters at every age:
1. Functional Fitness = Real-Life Strength
It’s not just about lifting weights—it’s about being strong enough to live the life you want.
Whether it’s playing with your kids, exploring the outdoors, or carrying groceries with ease, functional fitness turns everyday tasks from a challenge into something effortless.
2. Longevity Over PRs
While setting records is fun, our real focus is your long-term health.
Fitness doesn’t “keep,” which is why we train for the life you want to live—today and decades from now. Functional training supports joint health, mobility, posture, and balance so you can move well for life.
3. Independence as You Age
Strength = freedom.
You’ve worked hard for your time, your travel, your hobbies—don’t let lack of fitness steal your ability to enjoy them. Staying active helps you stay independent, mobile, and injury-free well into your 50s, 60s, 70s, and beyond.
4. Injury Prevention Through Movement Quality
We don’t just teach you to move—we teach you to move well.
Functional training builds strength through full ranges of motion, improves your coordination, and helps you stay in control in real-world situations. That means fewer injuries and more confidence.
5. Anyone Can Start—At Any Age
You don’t need to “get in shape” to start.
We meet you where you are and modify movements as needed. No matter your age or experience level, it’s never too late to build strength, energy, and confidence.
6. Carryover into Sports and Hobbies
If you’ve been on the fence about getting started, we’d love to show you how approachable and empowering functional fitness can be.
Ready to feel better, move better, and live stronger?
[Schedule a free session or come check out a class.]
Let’s build a better you—for life.
—
The Build Performance Team
What sets Build Performance apart…
At Build Performance, we’re more than just a gym—we’re a community built on purpose, passion, and people. We believe in fitness that transforms not just bodies, but lives. Here’s what makes us different:
1. Our Mission: More Than Just Fitness
We’re not here just to make people sweat—we’re here to build strong, capable humans. Our impact goes far beyond the gym walls.
Whether it’s a student-athlete chasing their dreams or an adult trying to stay healthy for their family, our goal is to meet you where you are and help you go further than you thought possible.
We focus on long-term growth—not quick fixes. No gimmicks here, just consistent, smart training that lasts a lifetime.
2. Our Why: Building Better People
Build Performance was started with one mission: to help people become the best version of themselves.
Fitness is an incredible tool for building confidence, character, and community. Sure, the physical results are great—but the mental shift is life-changing.
When someone commits to training, it ripples out—into their homes, their teams, their work, and their entire life.
3. Our People: Coaches Who Care
Our coaches don’t just run workouts—they build real relationships. We get to know you. We celebrate your wins on and off the floor.
Whether it’s a kid’s big game or an adult’s career milestone, we’re cheering you on.
With small group training, you get the personal coaching you need—with the energy and support of a tight-knit group.
4. Our Culture: Encouragement Over Ego
There’s no ego here—just hard work and support. You’ll walk into a positive environment where everyone wants to see you succeed.
We believe in healthy competition, but we also believe in lifting each other up. Whether you’re 8 or 65, a powerlifter or a pickleball player—you belong here.
5. Our Impact: Life Beyond the Gym
We’re not just creating better athletes—we’re helping young people develop discipline, confidence, and work ethic.
We’re not just helping adults lose weight—we’re helping them show up better for their families, their careers, and themselves.
The work done here carries over into every area of life.
6. Our Vision: A Place That Grows With You
From middle school athletes to parents training before the kids wake up—this gym is for life.
We’re here to guide you at every stage, with training that adapts to your goals and lifestyle.
Our vision is simple: create a space where fitness is accessible, meaningful, and truly transformative.
Ready to see what makes Build Performance different?
Come try a session and experience it for yourself.
We Don’t Just Build Athletes—We Build Confident, Disciplined Young Leaders
At Build Performance, we don’t just train for today’s game—we train for life.
With the rise of travel sports and year-round specialization, athletes are facing more pressure than ever to perform. But true development isn’t just about wins, stats, or speed. It’s about becoming stronger, more confident, more disciplined—on and off the field.
Yes, we’ll help your athlete get faster. Yes, we’ll help them get stronger. But that’s just the beginning.
When they train here, they’ll also:
Build real confidence
Improve their mood and energy
Learn discipline and accountability
Develop a strong work ethic
Make lasting friendships
Discover how to enjoy exercise—and stick with it for life
Let’s break down what we mean when we say we build the complete athlete:
1. Physical Development
We lay the foundation first.
Strength training is introduced with proper technique and safe, progressive movements.
Speed and agility work is tailored to their sport, helping improve explosiveness, coordination, and footwork.
We incorporate mobility and recovery work to keep them moving well—and prevent injury.
2. Performance with Purpose
Everything we do is intentional.
Training is built for long-term development, not short-term gain.
We don’t chase early success—we prepare athletes to thrive as strong, confident 16–18-year-olds, not just burn out at 12.
Movement quality comes before max effort—we move well, then we move fast.
3. Character Development
This is where the real wins happen.
Accountability: Showing up, doing the work, and adding a brick to the wall every day.
Discipline: Pushing through challenges and getting comfortable with being uncomfortable.
Leadership: Learning to support and uplift their teammates—in the gym and in life.
Confidence: Becoming the best version of themselves. No comparisons. Just consistent growth.
Our Approach
We train smart, not just hard.
Our coaches care about the athlete as a person first. We focus on proper movement, quality programming, and creating a positive, respectful environment where athletes grow together. Our training groups become more than just teammates—they become friends. And training becomes something they look forward to.
Results That Last Beyond the Game
The habits and mindset your athlete builds with us extend far beyond the weight room. Whether they play sports for a few years or go on to compete at the next level, they’ll leave our program with confidence, discipline, and a love for movement that can last a lifetime.
Ready to Get Started?
We’d love to meet your athlete and show you what we’re all about. Let’s build something bigger than just performance. Let’s build the complete athlete.
– Coach Kyle
Build Performance
Skills vs. strength
🚨Parents of Baseball and Softball athletes🚨
Do you want to get an edge on the competition? Do you want to help your child take their game to the next level? Worried about them not earning a starting spot or possibly getting cut?
👇🏻👇🏻👇🏻
Then cancel their next hitting lesson and get them set up with a quality strength training program (like Build Performance 😃) for the next 8 weeks. They will go into their season faster, stronger and more powerful, which will unlock loads of new skill potential. Now ideally there would be the opportunity to do both skill work and physical preparation. But the trend of prioritizing skill work has to stop if you want your athlete to reach their full potential. I hate to be the one to break the bad news but your batting technique and bat to ball skills aren’t going to mean much if your swing speed is sub-par.
If we imagine the athlete as a house then physical preparation would be the foundation. The quality of the foundation dictates the potential of the rest of the house. No matter how nice the cabinets, flooring or appliances are, without a solid foundation that house will crumble. Without proper strength, speed and power the athlete won’t be able to fully express the skill work being put in. Also many technique issues or inability to execute skill cues are a result of lack of coordination, body awareness and relative strength.
At Build Performance, in addition to building a strength base through fundamental movements we utilize many specific exercises to target rotational power for our Baseball/Softball athletes. My top five med ball exercises for rotational power are:
Med Ball Shotput Throw
Med Ball Rotational Scoop Throw
Partner Rotational Catch and Throw
Med Ball Shot Put with Lateral Pulses
Rotational Med Ball Slam
We also prioritize many arm and shoulder exercises to strengthen and help prevent injury during the throwing motion. Five of my favorite movements to use are:
YTI’s
Overhead plate raise
Shrugs
Chin-ups/Deadhangs
Face Pulls
Now if you are the parent of a younger athlete and access to a Strength and Conditioning facility is not an option I have 5 movement to start implementing at home with no equipment right away!
Chin-ups/Deadhangs
Lunges
Pogo jumps
Push-ups
Max effort sprints
6 Week Transformation Challenge
Our Spring 6 week Transformation Challenge is something that I’m very excited about and I can’t wait to share my vision with you. I want to take this opportunity to explain a little bit of how the challenge will work and what it can do for you. The challenge will begin on March 27th and end May 7th.
Goals
This challenge can create a training camp atmosphere for summer. Providing the extra motivation to turn up the intensity to reach your fitness goals.
Over these 6 weeks you will establish effective habits that result in creating positive change in your health.
If you’ve been putting off making changes or are currently in a plateau this can kickstart your fitness journey
Experience the power of community support. A group of people working towards their goals alongside one another can be a powerful thing. You will help to hold others accountable while being held accountable by those same people. A rising tide raises all ships.
Features
People participating in the challenge will be added to a private Facebook group. This will be a space used to share motivation, recipes, nutrition advice, workouts, struggles and everything else that can keep us on the right track.
Through the challenge we will share training tips and workouts to help get your activity level up.
The challenge will feature a digital daily checklist to help keep track of your healthy habits. This will also be shareable to social media.
The checklist features 4 habits created by us and a fifth habit that will be personal to you.
Habit #1 - 10 minutes of deliberate movement. This can be a workout, yoga or an outdoor walk. There are lots of options here but it must be intentional.
Habit #2 - 7+ hours of sleep. Sleep is one of the top habits that can improve your fitness. If you don’t get enough sleep you are stacking the deck against meeting your goals.
Habit #3 - at least 30 oz water. Hydration can help keep hunger away in addition to numerous other health benefits.
Habit #4 - log your food. No matter what your goals are with out the data on what you are eating it can be extremely difficult to make changes. MyFitnessPal or the Lose It app are great free apps to log your food.
Habit #5 - this habit is unique to you. Thinking of your goal for the challenge, what is a daily habit that can help you reach that goal? Some ideas could be getting a certain number of steps per day, consuming a certain amount of protein per day, etc.
Another aspect of the daily checklist is the brick wall. Build the Wall is saying that we use and you can find more about its meaning in the about me section of our website. But the general idea is that every positive decision is like adding a brick to your wall. Day after day stacking bricks on your wall you will reach your goal. Each successful day you can mark one brick on your wall. This creates a visual over the course of the challenge as we get closer to the end.
A huge feature of this 6 week challenge is the community support. It can not be overstated how helpful it can be to go through a literal challenge alongside other people. We will encourage others to keep going when it gets tough and there will be people that encourage you to not quit when it gets hard.
An optional feature will be a 20 minute video chat with me and/or Cheyenne to talk through your goals and how we can help you reach them. \We can share any tips or strategies that we’ve seen be effective. This will be made available to you if you choose, it’s not a requirement.
We have a great list of prizes to giveaway.
Rules
You must set a goal to work toward, this can be unique to you and your goals. Some ideas to consider: losing a certain number of inches in areas you choose, taking a before & after picture, losing or gaining a certain number of pounds, achieving a Personal Record in a lift, etc. If you need help setting your goal, we are here to help.
Your goal must be trackable. An important part of setting goals is to make sure that you can track your progress along the way.
You must keep up with the daily checklist and track your compliance on a daily basis. Sharing on social media is encouraged but not required.
Over these 6 weeks there are 42 days. 42 bricks that you can stack up to Build Your Wall. In order to be eligible for one of the prizes you must successfully check all of the boxes on your daily checklist for 38 out of the 42 days.
The prizes will be drawn randomly from the pool of people who successfully complete the challenge.
Prizes
1 month free membership to Build Performance
A free mini session from Cheyenne Woods Photography
A Build Performance T-Shirt
A gift card for Dinner & a Movie
A 24 pack case of White Monster Energy Drinks
A case of Fair Life Core Power Protein Shakes
A 6 count of Super Coffees
A Build Performance shaker cup
To sign up just click the link below and fill out the form:
Fitting your Fitness in
Being a parent is HARD (thanks for the newsflash right?)
One of the easier parts of being a parent though is the ability to become self-less. It comes very naturally to parents to put the needs of our children above our own. I believe that we were created that way. When our children are born we instantly feel an unconditional love for them. That’s one of the beautiful things about being a parent and essential to being a good parent. While our children should be a top priority in our life they shouldn’t be THE top priority, those spots should be reserved for God and your spouse (but that’s for another blog). What can also be troublesome is that we become so engrossed in raising our children that we forget about our goals and our health. How does a parent work a full-time job, take one child to gymnastics class, another to baseball practice, cook supper, get 8 hours of sleep and somehow find the time to exercise and take care of their health? It seems like an impossible task and oftentimes as parents we let our health/fitness fall to the wayside. Now I’m not going to lie and say that it will be easy, but it can be done. Here are my best tips for fitting your fitness in:
Do it early - I told you it wouldn’t be easy and getting up at 5am never is. But I promise you it’s worth it! If you can find a way to fit a workout in before you would normally start your day I can assure you that it will make your whole day better. Your mood will be better, your brain will function better and your energy will be better. If this is something that interests you we currently have a Mens and a Ladies group that train from 6-7am.
Make a garage gym - It doesn’t have to be a garage but find a way to have access to exercise equipment in your home. Time is at a premium and you can’t afford to waste any commuting to a gym.
Find a gym with childcare - many gyms offer childcare as an addition to your membership and this can be a huge help as you work towards your fitness goals. Triangle Fitness in Kernersville has a great childcare program for members to use. During our time living in Kernersville our kids loved when we went to the gym because they had such a fun time in the kids center. I hope to offer this service to our members through Build Performance one day, because I know how much it meant to us.
Utilize body weight workouts - something is better than nothing. If you’re creative and have just a little bit of space you can have a very productive workout using just body weight movements. The benefit of these is that you can do them almost anywhere and anytime. Not sure what to do? Click here to access my bodyweight routine through the TrainHeroic app.
While these are the best strategies I’ve found I still struggle at times. Have you found anything that works for your family? I’d love to hear it.
Resolutions
Resolution (noun): a firm decision to do or not to do something.
Happy New Year! This is the time for the infamous New Years Resolution. Some people look down on resolutions but I for one really enjoy this time of year for goal planning. Me and my wife spend a lot of time between Christmas and New Years planning our goals for the next year, individual goals and goals we aspire to meet together. We assess our goals from the year before and make new ones for the coming year. I’ve always been a dreamer so I suppose that goal planning is so fun to me because it allows my brain to ponder what’s possible. It’s a time of hope and excitement. It can allow us to bring focus to our life and where it’s headed. It gives us an opportunity to gauge our progress in life. Which doesn’t just have to be how much money you make or what your job title is. It could be how your marriage is doing. How good of a Father/Mother have you been? What could you do better? When’s the last time you took your spouse on a date? How often did you read your Bible in the past year?
The top New Year's Resolutions according to a survey from Fatherly.com are:
Exercise more
Eat healthier
Lose weight
Save more money
Spend more time with family and friends
So to summarize we want to look & feel better, with more money while spending more time with the people we love. I can’t really argue with that! It’s very interesting to me that the top 3 resolutions are fitness related. Maybe it’s all the food (extra pounds) that the holidays bring that puts fitness at the top of our resolution list.
While you might have already made resolutions for this year or maybe you haven’t started yet. I want to share some tips for setting effective goals (resolutions) for 2023.
Set goals in all of the important areas of your life. For me that’s:
My faith
My marriage
My family
My health
My career/Money
Put them in writing. Write your goals out and be as specific as possible.
Identify habits that will help you reach your goals and then identify habits that will keep you from reaching your goals. Focus on practicing the positive habits while avoiding the negative habits.
Schedule events ahead of time when applicable. For example, one of my goals is to take my wife on a date 2 times a month. So I go on my Google calendar and add a Date Night every two weeks. This can serve as a reminder to plan this time together even when life gets busy.
Schedule a time periodically to review your goals and assess your progress. You may realize that you’re not progressing as you thought and it could motivate you to work harder toward that goal. Or maybe you reached the goal early and you can set a new goal to further that area of your life.
Give yourself grace. If you set a good challenging goal then you will face adversity as you chase it. There will be ups and downs. You may have periods where you’re very disciplined working towards your goal and you may occasionally “fall off the wagon”. Don’t get discouraged and just focus on moving forward, progress over perfection.
Lastly, I would like to share some of my goals for 2023…
Independently read the Bible 10 minutes per day and finish a Bible app plan that I’ve started to read the New Testament from start to finish.
For me and my wife to go on two dates a month. For all my parents out there you know the hardest part of this is finding/making the time and coordinating childcare.
Spend more one-on-one time with my kids. When you have multiple kids you find that the youngest always demands the most attention. Me and Cheyenne have talked about working to make sure that we spend some intentional alone time with each of the kids.
In my weight loss journey I’ve been in a plateau for a few months and I need to get back in gear to reach one of my big goals. That is to get below 300 pounds for the first time since…well I don’t know exactly but probably not long out of high school.
I couldn’t be happier with my career choice moving to Freedom Academy and I can’t wait to play my role in helping it grow and finishing our 1st year strong.
With Build Performance I’ve been able to work with 27 different people on reaching their goals in our first 6 months. This next year my goal is for that number to double. I also plan to begin exploring and educating myself on how to find more space for our gym. We’re approaching the point where space is our limiting factor and that’s a good problem to have.
So dream big, dream specific and let’s get to work. If I can help you reach your goals in any way please don’t hesitate to reach out.
The Big Guy
I’ve always been a “big guy” throughout my life, for as long as I can remember. Through years and years of being a lineman in football and a first baseman in baseball I learned to use my size to my advantage. I was never fast (by any stretch) but I could move well and I was strong. I became accustomed to being the “big guy” and at some point it became part of my identity.
I’ve always been a “big guy” throughout my life, for as long as I can remember. Through years and years of being a lineman in football and a first baseman in baseball I learned to use my size to my advantage. I was never fast (by any stretch) but I could move well and I was strong. I became accustomed to being the “big guy” and at some point it became part of my identity. After my athletic “career” I began searching for a competitive outlet. After some time I stumbled upon Powerlifting and I began training with a group of experienced Powerlifters at Iron Fitness in Mayodan. I was instantly hooked and began looking for any possible way to get stronger. The bigger I got the stronger that I got, while that was great for my lifts it was bad for my body composition. I also didn’t have the best understanding of nutrition so while there was a good amount of muscle added, I also added a good amount of fat. In the end, I had found another sport where I discovered success and found an identity with being big. At one point the scale read 386 as I weighed in for a powerlifting meet. There were quite a few times that I “decided” to change my eating habits and lose weight but as soon as my lifts began to suffer my ego wouldn’t let me continue. There’s something about being strong that makes you feel complacent about being overweight. For me the most difficult part is where you have begun to lose some weight but are still far from your goal and your strength is being greatly affected. I had put so much of my identity in being big and being strong that I couldn’t let it go. To be honest I still have trouble letting it go.
Around a year and a half ago I finally had enough and with the help of my wife I began to change my habits and work towards letting go of that identity. So far I’m down 65 pounds from a starting weight of 378. My process has been to take it slow and strive to maintain as much muscle as possible. I track my calories daily and aim to be at or below a certain amount per week. I’ve continued to train as heavy as I can for now. I’m finding it easier to let go of that identity and certain numbers in my lifts. I have a goal to get below 300 pounds for the first time in probably 15 years. I want to share some of the things that have helped ME be successful. I am in no way an expert but I try my best to collect as much information as I can and use what helps me to reach my goals.
“Compliance is the Science” - This is a quote from Stan Efferding (Professional Bodybuilder, World Record Powerlifter and creator of the Vertical Diet) that I love to share with people. The perfect diet doesn’t matter if you can’t follow it. Oftentimes people can’t see the forest for the trees and get caught up debating which diet is the best. When in the end the best diet is one that you’ll follow. You have to find what works for YOU. Keto? Carnivore? Low Carb? Mediterranean? Flexible dieting? They can all help you reach your goals but which “diet” is the easiest for you to follow? As long as your calories consumed are less than your calories burned then you will lose weight. For me I do best eating the same foods as much as possible. I also go very strict throughout the week and more relaxed on the weekend. Our whole family knows that Friday is now “Fat Friday.” It’s our day to go to our favorite restaurant (Tianos) and enjoy pizza. I need that day to look forward to during the week, it helps me to hold myself accountable.
Take it slow - If you plan to make actual life long changes then you’ll have many years to enjoy being at your goal weight. In my opinion the faster you attempt to go then the higher your risk of relapsing back to old habits is. Also if you restrict your calories too much early on your body will adapt and it will slow down your metabolism. One reason it was important for me to take it slow is that I wanted to retain as much muscle as possible. Through resistance training and keeping your calorie deficit at the minimum effective amount then you can optimize your body retaining muscle and breaking down fat.
Pick 1-2 habits to create at a time - When I began my journey I wanted to create actual lifestyle changes, it wasn’t just “going on a diet” for me. I needed to reboot the way I thought of food. I found the best way for me to do this was to try and make 1-2 positive changes at a time. Once I had developed those changes into habits then I would move on to more changes. Being able to focus on changing a couple of things at a time helped me to build some momentum. It also allowed me to turn these changes into habits. These are now behaviors that I can’t imagine not doing anymore. I would say the first habit to create is tracking your food. Using MyFitnessPall or Lose It is a great way to get a handle on how much you actually eat. Early on I didn’t focus as much on changing what I ate but actually tracking every single thing that I ate. Without that information being accurate I wouldn’t know the next steps to take.
Gamify your journey where you can - As a competitive person I’ve found that it helps me stay focused to create a game out of weight loss journey. I keep a spreadsheet with 10 different tasks I need to complete each day. These are things like getting enough sleep, drinking enough water, tracking my food, etc. I have to average at least 90% compliance to earn my Fat Friday. This may sound silly but it helps me stay motivated and hold myself accountable. Growing up I always hated wearing a watch but now I love to see all of those darn rings close on my Apple Watch, and I have to make sure I get the right amount of steps in.
Stay positive and cut yourself some slack - Sometimes the scale will not reflect the weight you think it should. You will have times that you eat off of your plan and indulge. In the past I would let one mistake or bad weigh in affect my choices the rest of the day. But you’re only one meal away from being off of your diet and one meal from being back on. Understand that mistakes happen and just roll with it. As we say in the coaching world “on to the next play”.
If you’re looking for help on getting your journey started or help working through a plateau send me a message.