Lean Out App Blog

Planning a Weight Loss Challenge

2012-11-21T23:50:23+00:00

This is part 1 of 4 in a series of articles that will illustrate how gyms and trainers can run and operate a weight loss challenge using the Lean Out App. The goal is for this to be a comprehensive resource that will show you how to do a weight loss challenge. This series will be broken down into these four topics.

Planning a challenge to best fit your needs.
Marketing the challenge to your existing clients and bringing on new clients.
Operating the challenge as it is going on. -
Finishing up the challenge. Integrating testimonials and before/after pictures into your marketing.

Weight loss competitions have many benefits for both your business and clientele. If you're considering running a challenge here are some of the benefits to consider:

Client benefits

Gets a large group of clients making positive dietary and behavioral changes all at once. One of my favorite strength coaches, Mark Twight, said that "shared suffering creates strong bonds." When a group of people work together at a difficult task for positive change you will be creating a stronger community.
With a challenge there will be lower rates of attrition. This means that more people are likely to get the health benefits of making change. - A dietary intervenention that reduces BMI and increased activity level reduces the likelyhood of hypertension, hypercholesterolemia, and type 2 diabetes (http://ajph.aphapublications.org/doi/abs/10.2105/AJPH.89.10.1536).

Business benefits

A Weight Loss Contest can be a new income stream.
By offering weight loss diet plans to clients you also tailor your services to a new demographic that is seeking fitness professionals that have existing programs for weight loss.
Before and After picture testimonials is some of the best marketing material you can have. It can be used on flyers, blog posts, and your sales literature and will increase your viral coefficient..

* A viral coefficient. is the likelihood a current client will refer a person to you. For example, a viral coefficient. of 1.0 means that every person refers whereas 0.5 means half of your clients refer. Having systems in place, such as befpre and after pictures, can increase the virality of your referral marketing.

1. Planning

First and foremost you will need to have someone take lead on the program. Since you are taking the time to read this I am going to assume you are the trainer or gym owner and will be spearheading your facilities challenge. If its not you than an experienced trainer would be the ideal choice. Someone who is lean, motivational, can maintain enthusiasm through the programs entirety, and whom embodies Health and Fitness. This section will be broken down into sections that you should consider for your own challenge.

1.1 Weight Loss Challenge Names

Naming your fat loss challenge tells everyone what it is all about. The name conveys what you the end goal of the participant is. For example, if your goal is for people to switch to a paleo diet than calling it a Paleo Challenge would be appropriate. Or, if your winner is the person who loses the greatest amount of fat than perhaps Fat Loss Challenge would be appropriate for your gym. Whatever it is, be sure it is in line with what your community wants.

Weight Loss Challenge
Weight Loss Competition
Fat Loss Challenge
Lean Out Challenge
Fat Loss Challenge
Team Weight Loss Challenge
Paleo Challenge
Look Better Naked Challenge
Fitness Challenge
{Gym Name} Challenge
100 Day Weight Loss Challenge (or any length of time)
Corporate Weight Loss Challenge
Biggest Loser Weight Loss Challenge
Fitness Challenge
CrossFit Challenge

1.2 Measurements of Success

Measurements of success is the how contestants are ranked for the weight loss contest. For instance, should the contestants be ranked by pictures, body fat percentage, weight, or circumferential measurements? This section will detail the various methods you can use in the Lean Out App and the pros/cons of each. Our first choice would be body fat percentage followed by before and after pictures.

1.2.1 Body Fat Percentage

Body fat percentage taken by by a Bod Pod and Hydrostatic weighing scans are the best measurement of success. With an accurate before/after body fat measurement you can get a true measurement of how much muscle and fat weight a person holds. This is the best option if available to you.

Another option is to calculate body fat percentage is the skinfold method with calipers. In the Lean Out App we have a calculator that uses the Jackson and Pollock equation for calculating body density, which then in turn we can calculate body fat percentage (1 & 2). When considering using this as your measurement of success you need to take into consideration that it is not as accurate as the aforementioned methods (i.e. Body Pod & Hydrostatic weighting). There are over 100 equations that aim to calculate skinfold measurements into density. Each equation takes into account different population anthropomorphic averages. Since each equation has different cohorts each varries in how it calculates density. This on top of variance with varying level of techniques with taking the actual skinfold measurements means that this method for calculating body fat percentage is not as accurate. You should expect a 1-2% room for error when using calipers.

Useful Links

Bod Pod Locations
Hydrostatic weighing (Need to enter your location)
Body Fat Calipers at Amazon

1.2.2 Before & After Pictures

Pictures are a popular way to organize the participants by most to least successful for a weight loss challenge. This is very different than using body fat because it requires subjective judging rather than objective data such as a body fat %. The Lean Out App allows you to organize pictures by front, side, and back by each individual client. If you decide to use before and after pictures as your measurement of success we suggest you put it to a vote by either the trainers or participants or both.

1.2.4 Absolute Weight

Absolute weight is simply the starting weight and ending weight. it is very simple, and thats why many challenges use this as their measurement of success. There are few problems using this as your measurement of success.

An important and often overlooked aspect of weight loss is the preservation of lean muscle mass. By using absolute weight, an individual is rewarded by loosing muscle. The goal is to preserve/increase muscle mass while reducing fat.
It favors the people who have the most weight to lose. For example, lets say we have a 250 pound person and a 175 pound person who lost 10% body fat. The body composition ratio loss is the same for each person but the 250 person would win simply because his absolute weight went down.

We do not recommend using total weight loss as the the measurement of success. Instead if you want something similar, you can use total fat lost. Here is how you calculate it:

(weight)(body fat %)= fat pounds

ex. 250 lb x .25 bf% = 62.5 pounds of fat

1.2.5 Circumference

In the App we provide graphs of Waist, hips, and arms. Much like absolute weight we suggest taking these for analysis purposes but not as the primary measurement of success. For example, one of the ways obesity is diagnosed a 35 inch+ waist for women and 40 inch + for men. Your clients would definitely want to know where they stand with their central adiposity.

1.3 Length

We recommend a minimum of 60 days for the length of your weight loss challenge but ideally 12-16 weeks. 60 days long enough to see noticeable changes in before/after pictures but long enough to make it into a 30 day crash course diet that won't last.

1.4 Prizes

If you plan to offer prizes (hint: you should) you can partner with local business to offer prizes. This allows you to foster relationships with business owners in your area. For example, when we ran our "Look Better Naked Challenge" at CrossFit One World we partnered with Chiropractors, massage therapists, dry cleaners, and supplement stores to offer thousands of dollars of free services and products. Beyond not having to pay for the prizes (which could eat a big chunk of your profits from the challenge) these business have led to a great deal of client referrals since the challenge has finished. In return our clients now go to a certain chiropractor and massage therapist and has been a very mutually beneficial relationship.

Here is a sample email you can use to start collecting prizes for your challenge. I suggest using yelp to find business in your area with good ratings as a way to build a list of potential prize suppliers.

Hi,

My name is {name} and I work at the {facility name} gym off of {street}. We are running a Weight Loss Challenge called {} and are seeking local business to sponsor the contest for prizes. I found you on Yelp and decided to email you because of all the great reviews (we are only contacting business with at least 4 stars).

In return for prizes, you will get exposure and marketing via the prize packages as it will be announced to our members.

Looking forward to hearing back from you. If you are interested, please let me know what prizes you would like to contribute to our Weight Loss Challenge.

VIDEO: Grow your members and community with video

2012-12-04T17:02:30+00:00

Video can be a powerfull way to grow your brand and show potential clients what you and your clients are capable of at your gym. Many times other forms of media such as writing and pictures are not an adequate way to display your expertise.

Essentially, as Health and Fitness professionals, we are here to educate and teach people to move and eat to reach their goals. Other than being their in person one of the best ways to do that is with video.

Here area few videos we put together at CrossFit One World as part of our marketing material for new clients and community building for existing clients.

Video 1

Video 2

Video 3

Video 4

How to lose 60 pounds in 6 months

2012-10-22T16:34:13+00:00

Keep it simple:

Eat a paleo ketogenic diet
Weightlift 3 days a week
Run 3 mornings a week.
Keep cheat meals to once a week

Weight Tracker for iPad

2012-10-22T05:21:14+00:00

Just showing off how easy it is to track your clients progress on an iPad while walking around the gym :)

CrossFit North Manly Weight Loss Challenge

2012-09-02T18:39:02+00:00

This is a guest post from Joe, owner of CrossFit North Manly.

CrossFit North Manly is located on the Northern Beaches of Sydney Australia. Our box is a 225sqm warehouse with a park and plenty of running tracks across the street. We opened one year ago in a much smaller warehouse and recently moved to our new location. We currently run 6 sessions each day (3 on Saturday), have CrossFit Kids on Monday/Wednesday and CrossFit Teens on Tuesday/Thursday.

Mission: Nutrition is our current nutrition challenge which will run for 12-weeks, 3 September to 24 November. We have 38 members participating and we are measuring success with pre and post challenge Dexa Scans as well as weighing, measuring and taking photos during the challenge. Measurements, weight and photos will be done weekly and entered into the Lean Out App.

We are following the Lean Out App exclusively for our clients that are aiming for a reduction in body fat. For the few that are trying to gain weight we are using the App with a few additions to the foods they are allowed to eat. Along with the Lean Out App we are using a calorie counting app to ensure clients are taking on the appropriate calories and macronutrients each day.

Who wins? Everyone is a winner! When we’ve finished we'll compare before and after photo’s and Dexa Scans. We will be giving prizes to the first, second and third place male and female (body composition change as well as performance increase) as well as “Athletes Choice” which will be chosen by the participants.

FIRST PRIZE

Rev1 skipping rope

CFNM t-shirt

10-pack for a friend

50% off one month CFNM membership

SECOND PRIZE

CFNM t-shirt

10-pack for a friend

25% off one month CFNM membership

THIRD PRIZE

CFNM t-shirt

10-pack for a friend

ATHLETES CHOICE

Rev1 skipping rope

CFNM t-shirt

10-pack for a friend

50% off one month CFNM membership

CrossFit 100

2012-08-28T02:31:51+00:00

CrossFit 100 was the first gym to start using Lean Out App. Here's some few things she had to say about using Lean Out App for the last two months.

Lean Out App is a great tool to get people motivated and on track. Through this app I am able to focus in my clients and keep them accountable to eating high quality foods. This is not an app that offers some fad diet that cuts calories to a ridiculous level Lean Out App is exactly what I have been looking for for years. I have been using it with my clients and have seen some amazing and exciting results. - Marcela Perea, Owner CrossFit 100

Photo credit: Marcela Perea

Launch: Lean Out App is Open For Business!

2012-08-19T05:42:47+00:00

What's happening: Lean Out App is launching today.

What it means to you: Lean Out App is now officially for sale.

Lean Out App was a dream, then a small idea, then a hobby, then a night-time job, and now it's for real, my little startup company. I am fully committed and terribly excited; I feel like a kid about to get on a roller coaster ride.

I believe that Health & Fitness professionals are the best prevenitive medicine and I hope to help as many people as possible with this.

Feel free to explore, I hope you'll like what you see.

Any question or comments, I'm all ears. Feel free to email me: chris.stroud@leanoutapp.com

Pre-Launch FAQ

2012-08-19T05:13:42+00:00

What is Lean Out App?

Beautiful & Simple hosted weight loss software.

Who is it for?

Gyms, Trainers, and other Health & Fitness Professionals.

Why Lean Out App?

Within minutes of using Lean Out App, companies will be able to add staff and clients and start running an effective and scalable weight management program.

Key Features

Centralized food log for staff
Beautiful progress tracking graphs and galleries
Social progress pages for clients (example)
Multiple location or single location companies
Easy to use
Works in any web browser

The problem we are solving

In westernized developed countries the infrastructure is not conducive to a well balanced diet and a good exercise prescription that leads to a body composition and a constitution that lets the individual lead the healthiest life they are capable of. Those who have the most influence in being a solution to this problem is Health & Fitness professionals. Our solution is to provide modern, effective, and easy-to-use software that helps professionals help individuals to get to and maintain a healthy weight by eating healthier foods.

Our competition

DietPro & FitDay

Who we are

We're a small company located in Union City, CA. We got our start at CrossFit One World and strive to build tools that are rooted in our experience from our coaching experience. We believe our users want solid, easy-to-use products, not obscure, unmanageable technologies. We started Lean Out App with the idea that we could make it easier for trainers to help their client’s loose weight- an essential function of the Health and Fitness industry.

We believe in small companies (because we are one!) and we believe that small companies succeed because of agility and passion for what they do. We want to provide software that helps Health and Fitness professionals help their clients with their clients goals.

Learn more

10 Best Practices When Working With Weight Loss Clients

2012-08-15T16:29:01+00:00

Some advice on things to consider when working with your weight loss clients.

1. Smart exercise prescription.

The goal of weight loss is not absolute weight loss. A person who loses 50lb running and 50lb weight lifting looks entirely different. The goal should be fat reduction and increasing lean muscle mass. The best way to do this is to be on a strength program like Starting Strength, Wendler, or a program that correlates with what level they are on. Make sure they are getting stronger!

2. Have client weigh themselves every morning

Research shows that people who weigh themselves every day lose more weight. One thing to watch out for is being obsessed with the scale. It is your job not to let them get to that point. Let them know that a person water weight fluctuates daily and to expect for it to go up and down and that you are more concerned with the overall picture of all the measurements over time.

3. Respond to food logs multiple times a week.

Clients need to know you are reading their food logs and keeping them accountable. They should be submitting a food log daily or weekly. Don't overlook this because it sounds tedious. This is important because its your best tool in dietary compliance.

4. Find motivation.

Every person who wants to lose weight has their motivation. For example, I have a client who has 2 kids in grade school. Last year when on vacation she wasn't able to hike with the family. Fast forward to this year, at 5'2 she has gone from 188 to 135 pounds. This year she was able to participate in all the family activities. Her motivation was her kids so every once in awhile I would remind her why she was doing this. Find your client's motivation and remind them of it because it wasy to lose sight of that in the daily grind.

5. Don't expect perfection.

Changing a person's lifestyle choices is a long process. Expecting to have everything dialed in from day 1 can add even more stress to the process. If they mess up don't chastise them. But also, find that balance between too lenient.

6. Be a source of motivation.

This should go without saying, but when a person looks at you they should be think I want to be like that. When was the last time you wen't to a dentist with bad teeth?

7. Be fastidious about measurements.

We are in a results driven business. People pay for a service to help them make changes in their life. One of the best ways we have to show them that what they are doing is working is to track progress. We recommend the following:

Before starting - Weight, BF%, circumference measurements, pictures (front,side,back), resting heart rate, BMI, blood pressure, and if they are willing blood tests.

Weekly - Weight

Monthly - Weight, Pictures, Circumference measurements, BF%

Finished program - All measurements again

8. Record weight weekly.

Have a weigh in weekly. It's a simple way to track progress on a micro scale and adds another level of accountability to progress.

9. Friends, Family and coworkers.

Make sure that the client has their friends and family involved. These are the people who they go out with, socialize with, and eat with. If they know that your client has goals they will help them accomplish them.

10. Give them everything.

Seriously. Your clients validate your profession. Be there whenever they need you. Be dedicated to their cause. Your clients success goes hand in hand with yours.

Beta Launch

2012-08-08T20:20:29+00:00

We have been working like crazy this few months trying to get Lean Out App into beta. We are exhausted and I worked till 5 AM twice this week, but we have managed to launch the beta!

Woohoo!

We anticipate that during the beta bugs will be found, new features will be implemented, and all-in-all the software will be smoothed out.