• Helps Control Blood Sugar Levels – a diet high in fiber slows down the rate at which sugar enters the blood stream. The result is a more sustained entry of glucose into the body, along with accompanying insulin regulation.

• Helps Maintain Regularity – if you experience constipation regularly, you are most likely deficient in fiber intake. Fiber is able to retain water, making stool bulkier and easier to pass. Most times constipation comes about as a result of recurrent water absorption from stool, causing it to become more and more compact, and hence harder to pass.

• May Help With Weight Loss – fiber helps with weight loss thanks to one simple fact; it keeps you fuller for a longer time! As long as glucose is slowly trickling into your blood, along with the bulking effect fiber results in, you are likely to eat less.
Maybe now you see why people are fanatics when it comes to their fiber intake!
Those who are following a low carb diet need to look to alternative sources of fiber, since a lot of fiber is found in high carb foods, such as whole grains.
Ready to add some ridiculously simple fiber sources to your diet?
Here are some of the best sources of low carb fiber you can add today to get your body functioning better.
Flax Seeds
There are almost no carbs in flaxseeds because they contain so much fiber, and both soluble and insoluble varieties, with 1/3 being soluble.
Flax may just be the best low carb fiber sources, with 1 tablespoon yielding only 2 grams of carbs and 1.9 of which is fiber.
Look online for flaxseed crackers, there are several products that offer a great alternative to high carb crackers and will allow you to increase your fiber intake.

Avocados
A highly nutrient dense fruit, the avocado’s health benefits are plentiful. While it has 9 grams of carbs, 7 of those are fiber, which nets only 2 impact carbs and ideal for a low carb diet.
Additionally, the avocado contains 2 grams of protein and 15 grams of healthy fats, both of which are essential for a healthy low carb diet.
Key Nutrients In Just A 3.5 Ounce Serving Include:
•    26% RDA of vitamin K
•    20% RDA of folate
•    17% RDA of vitamin C
•    14% RDA of potassium
•    14% RDA of vitamin B5
•    13% RDA of vitamin B6
•    10% RDA of vitamin E
Avocados also have more potassium than bananas, a nutrient that helps to maintain electrical gradients in cells and assists with other vital internal body processes. A 3.5-ounce serving contains 14% of the RDA of potassium.
Several studies found that potassium intake helps to reduce blood pressure and lower risks for heart attack and strokes.
If that’s not enough, avocado also contains manganese, copper, magnesium, zinc, iron, vitamins B2 and B3, phosphorous and vitamin A.
Broccoli
Broccoli has been handpicked by us, over traditional vegetables not just for its fiber level but also for its ridiculously low caloric density.
½ a cup of broccoli has only 31 calories, 2 grams of fiber, and 4 grams of carbs, bulking up stomach contents without a large carb or caloric load.

It also supplies a lot of vitamin A, vitamin C, and vitamin B-6.

Another major plus? Broccoli is able to eliminate excessive estrogen levels, a very welcome benefit for male athletes.
Spinach and Chard

1 cup of chopped spinach has 1 carb and 1 gram fiber, so now carbs at all, and the same goes for chard!

Asparagus

It’s Loaded with Nutrients. It is a very good source of folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. That’s good news if you’re watching your blood sugar.
½ a cup of cut cooked asparagus has 4 grams of carbs and 2 grams fiber.

Celery

Has excellent sources of beneficial enzymes and antioxidants. It is loaded with essential minerals and vitamins such as folate, potassium, vitamin B6, vitamin C and vitamin K. Filled with high water content, also.
1 cup of chopped celery has 3 grams of carbs and 2 grams of fiber.

Mushrooms

They contain B vitamins as well as a powerful antioxidant called selenium, which helps to support the immune system and prevent damage to cells and tissues.
1 cup of sliced mushrooms has 2 gram of carbs and 1 gram of fiber.

The post 7 Sources Of Healthy Low Carb Fiber Foods… appeared first on Get a Grip Total Fitness.

This young ladies, Daria Mcnally, dedication has blown us away. What “Senior” in high school gets up and goes to a group training session before school? Not many, that is for sure. This young lady did just that. If she missed a session, she would drive on Saturdays or another day to our other fitness locations to make it up.

One thing at Get a Grip is we all inspire each other in different ways. Maybe looking at someone who is 65 years old and participating in the sessions, a pregnant women, someone who is on their weight loss journey, someone at the end of the session walking over and doing their pull-ups, and in this case a 18-year old young lady way ahead of her time and her commitment to her health & fitness is truly admirable.

I don’t want to spoil her story, but she accomplished SO much in just one year and I see her going so far in this world and making a big impact. I’m SO proud of her and we all just love her!

Here is her story as she tells it….

Looking back at my 18 years of life so far, I can say that most of them were spent struggling with body image.

Every since the third grade I consistently thought I was fat and wanted to lose weight. All throughout middle school I was a competitive dancer and although when I look back at pictures now I seem to be so thin, I remember still thinking I was “fat” and compared my body to rail thin ballerinas.

Living with an older brother that has always been into health & fitness, I went on “fitness highs” when I was younger, doing P90X or other beach body workout videos on Saturday mornings or after school but it only lasted about 30 days before I stopped using them  and went back to my old ways.

The summer going into freshman year of high school, my family and I moved to Fishhawk, Florida from South Carolina. This was my first move in my life especially coming from a small town I grew up in for 14 years. Starting high school, I faced a lot of rejection trying to make friends and in return I went on another health kick thinking that if maybe I was skinny, people would want to be friends with me. Again, looking back at pictures I WAS thin during that year. I bought veggies, did Insanity workout videos, but never went to the gym because of my fear of people seeing me sweat, lol.

My sophomore year comes around & my family moves to Riverview, Florida and I attend a new high school. I made friends easily and since I had an association of being fit with having friends, not being fit for myself, this is when I really lost myself. I was involved with a group of friends that loved every shape & size and accepted you at your worst which is awesome, but also allows you to lose self-care and any thought of having good health.

This group i was friends with just wanted to go out to eat at unhealthy places consistently and always made fun of how we are so unathletic and it became a “group-think” mentality. Coming from a year of rejection & finally gaining friends that loved me how I am, I had no thought of what I was putting into my body, not a single thought of any exercise, and  didn’t touch a scale for all of sophomore through junior year (a little over 2 years) because I felt that I didn’t have anyone I needed to impress.

I was getting bigger & bigger & bigger and I didn’t even realize it because it came on slowly. I would hate pictures of myself or my mom taking any pictures of me. I hated going to the beach and avoided any sort of pool parties/beach trips I was invited to. Spring break of junior year, my family went on a cruise and that was when I felt lowest of lows. Since it was spring break, there were all these beautiful college girls with “perfect” bodies and just seemed so comfortable in their own skin, something I always wanted, and just thought I would grow into and not have to actually work for.I hated wearing a swim suit, felt so self conscious the whole time, and felt very very down most of the time. It hit me during that trip that in one year I would be a college student, something I didn’t really think about too much during that time. I realized how far I let myself go & that if I don’t do something now about my body & health, I will never be like those college girls that I saw on that cruise.

I always wanted my dream body, but never thought that hard work was needed to get there. I thought I was just going through puberty & had the thought of “oh I will have that body someday” but when I actually had time to reflect and realize that high school is over in a year and I will be in college. This is when I told myself I need to change and I need to change now because I don’t want to feel this self-hating, jealous, picture-despising person anymore. I want to be the best version of myself at 18 years old that loves her body & has good health.

When I got home, I stepped on the scale for the first time in 2 years and was shocked. I had no idea that I gained that much weight and I was reaching a number that terrified me and that I never thought I’d ever get to. I had a gym membership but rarely ever went and when I did it was for 30 minutes walking on a treadmill and that’s it along with no knowledge on any nutrition.

That summer before senior year I looked up fitness classes on Groupon because I wanted a change and I felt having accountability and a trainer was the only way for me to see any results in my life. I also realized that at prom, graduation and all these milestone events, I didn’t want to hate the way I looked. That is when I joined GAG. I fell in love with the trainers & atmosphere and joined a bunch of challenges along the way.

My ultimate goal was to lose 70 lbs and a year later I am down 30 lbs. Although I thought I would be 70 lbs down by now, the one main thing I learned at GAG is that patience is key & trust the process. My weight loss journey is a lot slower than I expected, but it’s happening. 30 lbs down has changed my entire world & it’s not even half of the goal I wanted!

I completely learned a whole different way of eating rather than restricting diets, I learned that using weights burns fat more than cardio (who knew?!?).

I started running 5ks & joined my school track team (which I never ever thought I’d be a school athlete EVER nevermind a runner!!).

I learned that sleep, water, mindset and stress are also components to weight loss which I never knew before. Most of all, I learned that a weight loss journey is far more than the physical results but also about the mental results.

As I type this story and look back to a year ago, I was a completely different person. Physically, I hated myself. Mentally, I wanted to be anything but who I was, trying to find the next thing to get involved in. I had no idea who I was as a person at all or who I wanted to become.

Deciding to lose weight and take control of my health and future at 17 was by far the best decision of my life. Although having friends who love junk food makes it tough on me, I do have a mind for myself now knowing that my dream body goal is for myself and not for the approval of others.

This past spring break we took another family cruise, I wore a bikini for the first time and did most of the cruise, I wasn’t jealous of anyone or looked at others bodies in envy. I got the bootcamp package on the ship and exercised everyday on the cruise. My mental state was actually happiness.

Going into college this month, I am so much more of a confident woman and love my body for just the way it is right now at 30 lbs down and am excited to see how much further I can improve it. At prom and graduation I was confident in my body and actually liked almost all the pictures taken.

I know I need to trust the process and not put a time restraint on my goals but celebrate the little victories in the process. I am excited to go into college not having to struggle with what I did in high school and being able to go into my future with good health, quality knowledge on real health & fitness rather than the B.S. diets and fad pills that are out there. I know my heaviest days are behind me and glad that I can walk into my adulthood knowing that I can improve my body & health more and more everyday and can’t wait to see how much better I can be this time next year.

I still want to lose more weight, but more than anything I am so proud that I love where I’m at now knowing that the best version of myself is closer and closer. Thank you to Carrie & Arik for being the best trainers and helping me to do a complete 360 in one year! I am so grateful to have been at GAG for one year and being able to set a foundation of knowledge so I won’t have to have any weight struggles in my adulthood.

Its such a relief knowing that the hard part is over with and now I just have to keep doing what I’m doing now to continue living in good health & self love.

It’s me again…Don’t we all wish we were that wise at her age! She is one amazing young lady. She will go far in life, there is NO doubt. I also see her not suffering for decades like so many with food and body challenges.

Her journey is going to be one to watch for sure!

The post Spotlight Series…What We All Could Learn from a 18-year old! appeared first on Get a Grip Total Fitness.

They work SO hard and give it 100%. They will try anything and challenge themselves every time to do more. They are just the cutest! These two crushed the challenges; they have placed in at least 3 of them. When they said they decided to commit, they were not kidding as you will read below.

The side bonus of their new found healthy lifestyle is the healthy treats us coaches receive packaged with love from Yami (she is a great baker)!

Lauren, their daughter, joins us when she is off from school and she is just as committed and determined as her parents. You can totally tell they are related:-)

Not only is their transformation inspiring and so amazing, their hearts and determination leave a smile on everyone they meet. I am so proud of them both!

Here is their story…

As Yami and I reflect on our journey at Get A Grip over the past year, it’s hard to believe and put into words all we have accomplished and how a simple decision has changed our lives.

As a family we have been coming together for one year, but our first introduction to Get a Grip, (GAG), was two years ago. Our daughter Lauren wanted to get in better shape before she went back to college for her sophomore year and wanted to do it as a family.

I did some research and found the 21-day Belly Blast Groupon. I was in immediately as was Lauren, but Yami was not quite ready. As it turns out neither was I. Lauren and I went through the 21 days had great results, but we were not ready to fully commit or make any lifestyle changes.

Fast forward a year and the results from the 21-day were gone with a little extra packed on for good measure. This is when our true transformation began. Lauren was once again home from college and wanted to work out as a family. I remembered the great results from Get a Grip and suggested we give it a try once again. Lauren and I were in, Yami took some convincing. At the time we were going to Planet Fitness, but truly had no focus. We would go and walk the treadmill and maybe try out some of the equipment. As one can imagine, it was having little to no impact.

GAG was having their annual buddy challenge and I figured it was a perfect opportunity. Not only was it 4 weeks of boot camps, but the challenge also included a 4-week food plan. Both Yami and I were a little reluctant as it had been years since we committed to serious rigorous exercise. Yami was especially concerned because of her knee injury. To ease our concerns, we reached out to Carrie, who quickly made us feel better. Her positive, upbeat demeanor, and overall knowledge won us over right away and that evening we signed up.

We jumped all in, made the decision if we are going to do this let’s give it our all and do it right this time, full on commitment. Printed the first week food plan, went shopping and food prepped for the first time ever. Our first boot camp was Tuesday and that first day Yami and I were a bundle of nerves. Not knowing what to expect we arrived at our first BC and Michele (Coach Musto), immediately made Yami and myself feel more relaxed. The next two boot camps were with Coach Arik and finally Coach Carrie.

There is a different feeling you get when you work out at GAG. The coaches are not just doing a job, they get to know you, you can tell they genuinely care about you as a person and your goals. The other members are encouraging and supportive. There is a feeling of family within GAG. It was not easy, honestly it was rough, we knew we were not in the best shape, but I guess didn’t realize how bad. The workouts were very challenging, we couldn’t do many of the exercises, and every part of our body felt sore.

We soldiered on each of us encouraging the other to push forward and after a few weeks things started happening. Our bodies began to change, you could see we were getting leaner, clothes were fitting looser, and we were able to do more of the exercises. After the 4 weeks we were delighted and shocked with our results and knew we had to join and continue to improve.

GAG continues to challenge us and help us accomplish what we never thought possible. Over the past year I have lost 57lbs gone from a pants size 40 to a 32 and a shirt size XXL to medium, Yami has lost 30lbs and gone from a size 16 to a size 8. I ran my first 5K ever this past year, Yami is signed up for her first 5K this upcoming February. Lauren continues to join us on her college breaks and has benefitted greatly from the healthy lifestyle we now encourage. Doing this as a family has made it easier, we food prep together, attend BC together and continue to support and push each other daily.

Get A Grip has changed our life, we learned to eat better, food prep, and how exercise can be fun and challenging at the same time. We have found a community like no other, one that motivates, challenges and encourages you to be your best self possible. As a family we have certainly made this a new life style. Doing this as couple and as a family, has strengthened our relationship even more.  We are excited to continue to reinvent ourselves physically and mentally along with the rest of the wonderful GAG family of coaches and members.

______

Me again…their story is another example for families who work/workout together, that anything is possible. I am SO excited to continue to watch them evolve and see what else they accomplish. Only 1-year and all this? Pretty awesome, I would say:-)

The post Spotlight Series…The Incredible Shrinking Couple! appeared first on Get a Grip Total Fitness.

This couple came to use 1 year ago. I knew the very first day they were going to accomplish BIG things if they stuck around with us. Well, they proved just that. They showed up weekly and did the work. They got stronger and leaner by the week. I remember one day we were talking about our triathlon program and Kathy seemed interested, which meant they were going to sign up – haha! One thing with Get a Grip is if you put it out there we ALWAYS hear it and remind you of what you said. It’s our thing. You’ll see below what went down.

I don’t want to steal their story, but all I can say is I couldn’t be more proud of them! They work so hard, they have so much outside of GAG going on and still commit and play full out, and they are just true gems. They are so generous, kind, funny, amazing beautiful people and they show others that it is NEVER too late for anything as they both are 60 years old!

We love our Kathy & Phil!

Here is their story as they tell it…

Who would of thought that a Groupon could lead to re-inventing yourself. That’s how our journey began and our relationship with Get A Grip, otherwise known as GAG.

Prior to our GAG experience, Kathy and myself would work out at the Wellness Center in Wesley Chapel, You Fit, and Kathy also belonged to another fitness studio near by. It’s funny now to reflect back on those gym experiences as just going through the motions of exercising without having a true purpose of achieving various health goals. We also competed as amateur’s in the Ballroom dancing. So, we have never been afraid of challenges of taking a leap of trying something different. But then came the Groupon purchased that Kathy made in March of 2017.

Kathy informed me that we were going to start working out at 5:00AM at Get A Grip. We both quickly realized after our 1^st week that this studio was different, it was special. Although I could barely walk or move after the 1^st week, due to every muscle in my body being Wicked sore, I realized that we had not worked out like this with such a focus and purpose.

Our 1^st week of workouts were with Carrie, and Arik, (who wasn’t afraid to call me out about my New Hampshire speech impediment, LOL). After our 3 weeks of Groupon workouts, we soon realized that GAG was more than just a gym, it was a community of caring coaches, and GAG members who were genuine and authentic, and we could not resist but to join permanently this wonderful community of AWESOME people, who really cared.

During our 1^st year wit GAG, Kathy and I slowly emerged into developing a strong foundation of improved wellness that has changed not only a leaner physical appearance, but more importantly the confidence to challenge ourselves even more, that brings us to February of 2018.

This time around, Kathy informed me that she signed us up to be part of the GAG Tri-Team. My first response was, what are you crazy. We don’t run, and I don’t swim either. Sure, we bike a little, but a Triathlon, no freaking way.

During our first week of tri-training, we couldn’t even swim a lap in the pool, without being totally out of breath, but then we remember Carrie, saying to both of us, DO YOU TRUST ME, and of course we responded yes.

As the tri-training continued, and the support of Carrie, Jen B, Musto, and our tri-team members; Kathy and I realized we were accomplishing things such as running 1 mile, without stopping, then 2 miles without stopping and finally 3 miles without stopping. Swimming laps in the pool without stopping after each one, and not being out of breath. And here we are today having successfully finishing and completing 3 Sprint Triathlon’s in the last 2 months, and getting ready for our 1^st team relay triathlon this weekend.

Because of GAG, we have developed friendships with people who motivate us to do better. We continue to reinvent ourselves that not only leads to improved physical and mental health, it also supports our 37 years of marriage of continuing to doing things together that we never dreamed of. Who would of thought that a Groupon to GAG could have such, life changing events. We are blessed for having found Carrie and her #WICKEDAWESOMETEAM!!!

Me again…

The funny thing is about these two is they did a triathlon before their 1st 5k!

Who does that! Totally inspirational!

Watching them evolve has been one of my favorite things this last year. I love couples who play together, because I feel it helps them stay together; they have proved this.

I am SO excited to see what else they accomplish and where they will be in the next year. Thank you both, for trusting in US!

 So proud of this Couple!

The post Spotlight Series…This Couple is a True Powerhouse Team! appeared first on Get a Grip Total Fitness.

How far people come BOTH inside and out! Christina Sweet is no exception to the rule (by far). You will read below how she ended up taking a step into Get a Grip, which is funny, but also a little embarrassing. Persistence runs in my family and maybe being proud of the people in our lives, too.

We don’t call Christina by her first name, although it is beautiful, her last name is a PERFECT fit to who she is, so SWEET! Even my hubby call’s her by that name, in his own way, and I know “Sweet” loves it. She is just the sweetest person. Her heart is a true gem! We have a lot of funny/fun memories and I wouldn’t exchange anyone of them for the world. They are priceless.

If you want to know the definition of never give up, she screams it! She has powered through so much, doesn’t complain, and has NO limits! No matter what comes her way she is determined to make it through and lift everyone else around with her in the process. I could go on for pages on the amazing individual she is, but instead I’ll let you read here story.

Here is Christina’s journey…

I come from a very close loving family. In 2010, I lost my older brother to pancreatic cancer at the age of 48. Four months later, I lost my mother to pneumonia caused by a broken heart.

At that time, I weighed 235 lbs and wore a size 22. I was a depression eater and surrounded by people who were not a good influence on me. My life was a dark place. I had started going to a gym, so I could lose weight. I worked hard, was paying a lot of money with very little results, but I was doing something.

There was a man who would see me and say “You need to go see my daughter. She’s a great coach, a nutrition specialist and I know she can help you.” I saw this man every day and every day he asked me to go see his daughter.

Finally, in 2011, a year later I went to see his daughter, Carrie Kukuda. The day I met with Carrie, was the last day I went to the other gym. After that meeting, I decided I would surround myself with better people and change my life.

I started her fitness boot camp the next day. I came into the session and was the largest, overweight, out-of-shape person in the room. Yep, I wanted to leave really bad, but there were 2 ladies who moved aside, so I could have a spot to work out. They didn’t talk to me as they were chatting away with each other while kicking butt at the workouts. I decided, I was going to work out next to them and challenge myself from that moment on. Soon the two, Kim Fish and Robin Weilant, were giving me words of encouragement and the sun was starting to shine a little. They had no idea how heartbroken I felt inside and how saddened I was with my life. They had no idea their little pats on my back made my day and kept me coming back for more.

I remember the day I finally made it around the building running without stopping. I came around the last turn and Carrie had everyone from that class outside cheering me on. It was a priceless moment in my life and I knew my mother was shining down on me. I found the people I needed to be surrounded by. It was a turning moment for me.

I decided to come out of my comfort zone and mingle some. I asked Michele Musto to teach me to run and soon did my first 5K at the annual GAG Turkey Trot. I came home with my first 5K medal that Michele Musto gave me. It was a day to be thankful and my family was very proud. Three months later, I did my first half marathon, with the help of Jen Biles, at a place that was nothing but a terrible memory for me, Gasparilla. Now, its one of my favorite events and time of the year.

I then did my fist triathlon, thanks to Carrie’s triathlon training program, which led me to do a half Ironman and a full Ironman. While I got pulled from the 2 Ironman races; I kept running forward and completed my first marathon. I will go back in 2018 and get my Ironman 70.3 medal along with a few others.

Not to leave out that I participated in 2 Ragnar Road Races with our Get a Grip family.

Last week, I weighed in at 155 and I have 10 more pounds to reach my goal weight of 145.

I want to thank all of you for the support you give to me and to each other, so we can all feel like wonderful people inside and out. I want to thank Carrie’s dad for his persistence to have me meet with her. I want to thank Carrie for not making me feel less than the person I was when I walked into her gym and for all the help leaving 80lbs and a whole lot of darkness in the past. Like I told Amy Parker last week on our run, “Everyday I wake up, I feel so blessed and so loved. I am surround by the best people in my life than ever before.”

I love my journey and it just keeps getting better. Gods work is great.

#faith #faithagain #determination #ican #ripkf

Me again (Carrie)…

Lastly, she never stopped going after her goals and through the process (triathlons, ironman, ragnars, marathon, and etc) she found her physical abilities she didn’t know she had.

She reminds us to never view the process to your big goal (weight loss originally) as the worst part, but as the best part of the journey (looked at all she achieved).

We love our “Sweet” and we’re excited to see what she accomplishes next!

The post (Spotlight) Tuesday Transformation! In Her 50’s and CRUSHING her Life! appeared first on Get a Grip Total Fitness.

Here is her story…

Growing up I was always very active, doing gymnastics in elementary school and cheerleading, softball and track in high school.  Despite being active, I was carrying 135lbs on my petite 5’2” frame and had always been self-conscious about my weight, specifically my mid-section.  After high school, I consulted with a nutritionist and started watching what I was eating and dropped 10lbs!  However, shortly after that I became pregnant with my first daughter and obviously put the weight back on. After giving birth I was delighted to learn that I weighed 110lbs, but it wasn’t a “healthy” weight since I was a busy mom and always taking care of everyone else instead of myself.  A few years later I had my 2^nd daughter and although my weight stayed around 120, I wasn’t as active as I used to be and things were starting to jiggle.

I decided to join the local gym and went religiously 4-5 times per week, but I never saw any great improvement in my body and found it to be more of a “social hour” rather than a true workout environment.  I could still hear my dad’s words echoing in my ear that I’d “probably always have to worry about my weight and watch what I eat.”  I love my dad tremendously and I know he didn’t say those words to be mean, but they have stayed with me ever since my high school days.  Since I didn’t feel that the typical gym was benefitting me, I started working out at home-running on my treadmill and doing Pilates DVD’s.  But that was very isolating and I’m a social butterfly!

Finally, at the end of 2012 I decided to make the commitment to getting fit again and luckily, I came upon the 21 Day Belly Blast Program on Groupon.  I had no idea what I was in for, but I signed up immediately and started in January 2013.  I’ve never been one to struggle socially in new settings and Get a Grip was no different!  Although I had no clue what a burpee, spiderman or dead lift was, I was eager to learn and willing to ask questions.  There were several other newbies like myself, which made it easier to adjust and we quickly became gym buddies.  Before joining GAG, I hated running and had no desire to do a 5k, 10k, half or full marathon.  But with lots of encouragement (peer pressure), I signed up to do Ragnar in the Keys in February 2014 and it was one of the best experiences of my life, besides the running part!  It was a true bonding experience and one I’m glad I did.  It pushed me beyond my limits and made me realize that even if I don’t like doing something, that doesn’t mean I can’t.

From the start, I knew that GAG would change my life and it would be the gym at which I would become a “lifer.”  The environment is so positive, the coaches and staff are very friendly and knowledgeable and I have made lots of new friends here.  Not only do you get the exercise benefit, but there’s nutrition counseling, races, social events and the annual holiday potluck!  It truly is more like a family than a gym.  I’m so glad I happened upon that Groupon over 4 years ago and I intend to stick with program as long as I can.  I turn 50 this year and I’ve never felt better, both mentally and physically, and I owe it all to Carrie and Get a Grip!

We are excited to see what is next for her!

The post (Spotlight) Turning 50 this Year & Never has felt more Mentally & Physically Strong! appeared first on Get a Grip Total Fitness.

Kelly has an amazing positive attitude which is contagious and she works well over 100% in all she does. I love to watch her, as you can see the determination and heart she brings to everything she sets out to do. We are so happy she found us as we are lucky to have her kind soul a part of the Get a Grip Family (she was a perfect match from day 1). I’m looking forward to all she continues to accomplish, as nothing holds her back, not even MS!

I don’t want to steal her story, so here it is…

Hello Gripper Nation!!

In 2001, I was diagnosed with Multiple Sclerosis (MS).  I don’t usually speak about my condition and you definitely wouldn’t know by looking at me the ways in which it has affected my life.   I have made it my personal mission to not let MS define who I am and as of today, it hasn’t stolen my active lifestyle away from me.

Multiple Sclerosis (MS) is a disease in which the body’s immune system attacks myelin, the protective sheath around nerve cells that helps send messages to the brain and other parts of the body. My initial symptoms included trouble walking and maintaining balance, fatigue, and sensations of numbness and tingling.  MS is quite unpredictable, and luckily I’ve had very few attacks over the years and have not had to make many adjustments to my lifestyle.   My Neurologist has seen disease progression on my MRI scans, but surprisingly, I continue to live my life symptom free.

Our family has always been very active and we love spending time outdoors.  In 2008, I called up my sister, Kerrie, and told her I wanted to start running.  We followed the Couch to 5-K training program and signed up for our first official 5-K.  I’m a rule follower, so I loved following the plan.  Those first few runs were extremely tough and I’ll never forget how out of breath I felt.   Throughout my training I kept a journal and love looking back at all the funny comments I would make after having to “run for 2 or 3 minutes straight”.   I have since gone on to run many 5K’s, 10K’s, ½ marathons, Mud Runs, the Tough Mudder and a couple of Triathlons.  The only marathon I would consider training for is the Maui Marathon….who’s in with me?

When our family relocated to Florida from Minnesota in 2015, I was at the Rec Center pool and saw a banner with Carrie’s smiling face.  I think it was meant to be because when I looked on her website, Get A Grip offered everything (plus a lot more) of what I was missing from back home.   I love the variety of “SUPER” fun workouts that Carrie creates for us.  I know when it gets tough (and sweaty), my body always works with me even though my head is telling me it doesn’t want to.  My favorites always include “adding a jack” (I am unable to do a burpee without one).  Getting enough sleep (including a 10-15 minute power nap each day), eating clean (80% of the time), staying hydrated (including an occasional happy hour), and attending my 3-bootcamps per week all play a huge part in my good health and well-being.

I love all the kind souls I have met during our workouts and training programs.   You have all helped make Land O’ Lakes home!  I remind myself daily to live in the present and cherish each moment.  Life is so good!!!  Moving to the sunshine state and crossing paths with Get A Grip is the best prescription for my good health.

Thank you!!

What an amazing journey. Thank you for sharing your story, Kelly!

I’m looking forward to your next adventure!

The post Mom with (MS) has Ran Several Races & Conquered Triathlons, too! appeared first on Get a Grip Total Fitness.

I don’t want to steal her amazing story from her, so here it is…

All throughout my teens I was athletic, and able to eat whatever I wanted, and never gain a pound. In college, the mixture of junk food, alcohol and no physical activity seemed to bring on the pounds. I tried joining gyms, getting a personal trainer, Zumba class, and working out on my own, but nothing really clicked with me.

In 2013, I was in a very dark place emotionally. I had low self-esteem, and I wasn’t doing anything to better myself. It wasn’t until a close brush with death that almost left me paralyzed, that I finally realized we only get one shot at life, and only one body at that. I obtained several injuries in which I had to wear a back brace for 3 months, as well as having surgery to put a metal rod in my leg. I transitioned from a wheel chair to a walker to finally walking on my own, as well as several months of physical therapy. When I finally was physically able and ready to make a change in getting fit and healthy, I discovered a Groupon for the 21-day belly blast at Get a Grip. I figured I had nothing to lose as it was close to my home, and I was excited to try something new.

May 2014, I started GAG, and of course after completing the 21 day belly blast I was hooked, and simply had to become a member! When I first joined, I was still in the early stages of my physical recovery and my abilities were limited. With some exercises I needed to do alternate moves, but with each class I grew stronger. As time went on, and I continued with my 3 boot camp classes a week, my flexibility advanced, my endurance rose, and most importantly my confidence had sky-rocketed! Yes, I was losing weight and inches, but the enjoyment I got from the classes, the fun and laughter with the other Grippers, the sweat that was pouring out, and the self-esteem was that was building- this was all results I had not initially bargained for, but boy was I grateful!! I went from a lazy couch potato to enthusiastically signing up for 5k’s and Mud Runs, running track on Thursday nights, wanting to run a lap AFTER boot camp, and actually looking forward to going to the gym!

I have learned so much from Carrie’s food plans and recipes. I have completely cut out alcohol. I now drink more water than I thought humanly possible. I am definitely not the same person who started on this journey almost 2 years ago. Overcoming my injuries, pushing myself, and then becoming able to do things I couldn’t initially do has truly given me self-pride. I don’t complain at Get A Grip, because I’m just thankful I can walk, let alone do what I can today. I have taken the word “can’t” out of my vocabulary. No pain no gain! Box Jumps, Burpees, and Coffins, all the exercises I previously had the most trouble with are now what I anticipate doing the most now that I can execute them. There is now nothing at GAG I am unable to do! I am still on my way to meeting my goals, but I will benefit from the tools I learned here for a very long time!

I am so glad I was brave enough to take that first step, and actually go to GAG that first day. Sure I was nervous, and didn’t know anyone, but that did not last long! This gym is unlike any other. The people here are welcoming, encouraging, supportive, helpful, and friendly! I have never been to a gym before where I truly felt this comfortable. At GAG, I feel like I am working out with friends because I AM!  You can go here not knowing a soul, and end up meeting some of the sweetest people in your life. I know I have. I found a gym where the people are truly genuine, not to mention all different ages, races, shapes, and sizes. It is a gym of diversity, but also where no one judges one another. Get A Grip is a blessing. It is also a lot of fun!

This place has changed my life. I will forever be grateful for the confidence and friendships I gained from GAG. This place just clicked for me. It helped me want to better myself, and gave me the tools and advice to do so. Coach Carrie Kukuda as well as all the other boot camp instructors here really do care about the Grippers, and our success is their success. Get A Grip got me out of my comfort zone, helped me believe in myself, and never doubted my ability to be successful here.

I am motivated to continuing to work hard and have fun while doing so!

She is one amazing lady. I am SO proud of her and I’m looking forward to seeing what is next.

The post (Spotlight) Brush with Death & Almost Left her Paralyzed… appeared first on Get a Grip Total Fitness.

Here is her story…

I could dig way back into my childhood and explain all of the reasons and choices that lead me to become 250 pounds as a seventeen years old, but my journey is so much more than that. And really, my real journey to health began about 3 years ago, at the age of 22.

Yes! You read it correctly; my highest weight was 250 pounds. As I graduated high school and moved on to college, my choices became slightly healthier and I began to lose weight slowly. I would have on and off again memberships with the gym as well, but I was still stuck in a body that I did not like. It wasn’t until about 3 years ago, that I realized that if I wanted to break out of a physically overweight body, I also had to break out mentally, emotionally, and spiritually. It helped that I was living with a friend who had her own weight loss transformation. Watching her lifestyle choices encouraged me to become wiser at the choices that I was making. I lost a little weight, but again, still felt stuck in a body that I hated holistically.

That’s when I made my very first New Year’s resolution, and it’s one that I continue to make every year. I made the resolution to love myself.

Yes, a big proponent behind that was to lose weight, but I knew I needed to lose more than physical weight. I needed to lose the baggage that had built up with it, the hate towards myself, and turn that into love, fulfillment, and purpose. I was never one for quick fixes…in anything in that matter. I think that’s my creative side. I knew if I was going to lose weight and become healthy, I was going to make changes that would continue for life. I didn’t want to take a pill, jump on an exercise machine for “just 30 minutes a day,” or eat strictly for 6 weeks. I knew if I did any of these, the weight and baggage would come right back once I was done. If I were going to transform, the changes that I was going to make would have to just become my lifestyle.

So, I started small. I began to eat like my roommate, who is gluten free. I started to listen to my body and how it reacted to what I put in it. This helped me cut certain foods out (like breads, grains, and even dairy) and introduce certain foods into my daily diet like a variety of vegetables. I even became more active with friends as well as becoming more consistent in gym visits. But I also knew one of my struggles was portion control (it still is today), so I began to track my calories. It was a way that worked for me. I began to feel so much healthier. My clothes fit better and people were noticing the effects of the changes I was beginning to make.

But like I said, changing the way I ate was just a portion of why I am a much healthier version of myself today. I took a step into faith and haven’t turned back since. The friend group that I entered into once beginning this journey was full of people who had a joy and fulfillment that I loved surrounding myself with. For the first time, I felt like I was experiencing friendship on a family level. Surrounding myself with them meant attending church regularly, in which I began to transform spiritually, understanding that there is a God who has an everlasting love and plan for me no matter how I looked or felt about myself. This was the same love that came from this group of friends. My church family truly pushed me to reveal my full potential as a human being on this planet, thus my physical and mental transformation began to coincide with my spiritual transformation.

At the age of 23, I was down about 50 pounds since high school and felt good about myself. I was beginning to love myself. I was doing things that I never thought I would let myself do because I had let the weight hold me back. I found my voice, or rather began using it. Once a month, you can find me in a local coffee shop open mic and on stage the following Sunday at church leading worship. You may even scroll across a short clip of a song that I just HAD to sing in the great acoustics of my bathroom.  I’ll even share with you my story about one of the most dangerous but fulfilling hikes I took to a waterfall in Haiti.

I would’ve never put myself out there like this before! But with transformation on how I thought and felt about myself came a new confidence.

In the summer of 2015, my mom told me about Get a Grip and a special rate that was offered for teachers over the summer. As a first year teacher entering my first summer vacation, my body began to go through a negative transformation. I instantly gained 10 pounds as I took full advantage of lying in bed just a little longer, going out with friends, and lounging on the couch to catch up on all of the shows I had missed in the midst of the crazy teacher life that consumed me throughout the school year. On a teacher’s salary in the middle of summer, it was scary to think about the cost of the gym membership, but it was even scarier to think that I could easily end up where I started if I wasn’t proactive in taking even more charge of my health.

So, I signed up and began to regularly attend boot camps. I danced for 20 years, but never would I deem myself athletic. It was so fulfilling though, being able to complete workout after workout. Boot camps revealed such a sense of endurance, athleticism, and potential I never knew I had. Even though I told myself it was just for the summer, I couldn’t turn back.

This time, as a person who had reached the point of loving herself in each area that I said I wanted transformation, I truly loved the physical transformation that my body went through in just that one summer at Get a Grip, and it left me wanting more. Get a Grip is THE ONLY gym that has kept me consistent in my physical health. The environment is welcoming and supportive. Carrie and her team really do push you to reveal your full potential and I love it! Her vision that health is a holistic lifestyle aligned with mine, and attending Get a Grip has pushed me to make even healthier lifestyle choices, as well as push myself physically in new ways to this day.

I have now been an official member of Get a Grip for about a year and a half. I am down about 70 pounds from my initial 250-pound weigh in and I feel great! Of course, I am continuously working to become even healthier in all areas of my life, but I have liked the pace of this journey. It has assured me that this IS a lifetime transformation.

Within the past year of attending Get a Grip, I have made new friends who are wonderful support systems, I have lost around 20 pounds, gained muscle in places that I never knew muscle existed, dropped 2 dress sizes, and bought my first ever bikini!

I know my body has so much more, and I am still working to become conscious of the everyday choices I am making to contribute to my new lifestyle of health and fitness. But it has been a journey that I know will continue to be life changing. I am SO proud of this young lady and I’m super excited to see what is next for her. She has a whole life ahead of her and she will do amazing things with no doubt.

We are super excited to see what is in store for Fran next!

The post Spotlight Series…Amazing Transformation at 23-years old Inside & Out! appeared first on Get a Grip Total Fitness.

Here is her story…

In 2002 I moved from New York City to Tampa, Florida. I had survived 9/11 and needed a change desperately. I worked for a while but then opened a retail business.  After some tough years of owning and losing that retail business at age 40 I had to start over in my career. I downsized to an apartment and started over.  In December 2012 I was working at a retail store and we were having a private party.  A customer came over to congratulate me on my baby and asked when the baby was due. I was not pregnant.  I was devastated.

I went to my doctor and found out I weighed 296 pounds and had metabolic syndrome. Metabolic syndrome is borderline diabetes, high blood pressure, and obesity.  I already took pills for clinical depression which I have to take for the rest of my life which put on weight artificially so I had another major strike against me. My doctor offered to give me pills or refer me for weight loss surgery.  I was having severe joint pain and stomach issues.  My blood tests showed that my inflammations levels were super abnormal and high. As a result, I was tested for Celiac disease, Lupus, Arthritis, Thyroid disease. The medical tests came back negative but I knew it was just a matter of time before something happened.

I decided on that day to not take pills or have surgery but to get healthy on my own.  I applied for and won a free year membership to the Florida Hospital Wesley Chapel Wellness center.  I was mainly doing water aerobics and some light weight lifting.  I started on my food journey by giving up diet soda which was very hard.  I also started my journey on gluten-free eating but was not really eating clean. I ate out a lot, mostly fast food, and ate frozen diet meals for lunch. My stress level was high due to my job and I was drinking wine on a regular basis.

After the year was over, I decided that I needed more of a challenge in my workouts.  My friend suggested the 21-day belly blast at Get a Grip. I started on December 1, 2013.  I was still very overweight and found the classes and the meal plan difficult.  My BMI was a 48 which is morbidly obese.  I struggled through the challenge, but loved it! I saw great results and was so proud of myself for getting through it.  My boyfriend Rob gave me a gift of a 3-month membership that Christmas to GAG. I became a full-time member after that and participated in most of the challenges for the next two years.

After every challenge, I went down in weight, inches, BMI and body fat.  I kept a record of each of my challenge results and have them on my refrigerator to this day.  I learned how to eat clean and cook healthy, delicious meals from participating in the GAG challenges.  I really learned how to go gluten-free and eventually gave up coffee and alcohol.  I learned the value of managing stress – so much so that I became an independent contractor and started working from home.  I went to boot camp class, yoga class, pub runs, and walked daily.

Now, I walk 3 miles a day and still get to boot camp class, yoga class, class and pub runs. I’ve had my share of set-backs along the way, some of them major. Now, January 2017, I’m weighing in at 199 pounds and my BMI is down to 32.  I have high goals for my future. In 2017, I want to reach my goal of getting my BMI down to 25 which is considered healthy. I could not have done this without the love and support of my GAG family especially Coach Carrie Kukuda.

I’m truly blessed and on my way to great victories this year!

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What an amazing transformation BOTH inside & out!

I am SO excited to see this year for Christy! Congratulations, Christy!

The post (SPOTLIGHT) Just Hit a “Magical” Weight Loss Number – Can you say…Preservence! appeared first on Get a Grip Total Fitness.