The Health Shoppe Body Transformation Challenge

Body Transformation Challenge

Beginning January 1 through January 10, 2009

Take this twelve-week fitness challenge to transform your body. * Simply bring in a full body photo of yourself holding a sign of the current date. This photo should reveal enough information about your current state of physical fitness. Next, fill out the form to enter the challenge (Can be obtained from the Health Shoppe or downloaded at www.foxfitnessonline.com).

After twelve weeks, take another full body photo of yourself holding a sign with the current date. Bring in your photo to the Health Shoppe between April 5^th and April 15^th, and our group of four unbiased judges will award the individuals with the most progress. Winners will be announced by April 20^th.

* No steroids or pro-hormones allowed. Participants must use current photos according to the dates posted above.

Contact Info: Eddie Reymond at the Health Shoppe 865-693-4909 or Becky Fox of Fox Fitness at 865-243-5361

Prizes include…

First Place Female:

- $250 Health Shoppe Gift Certificate

- Pair of shoes from New Balance Knoxville

- Personal Training session with Becky Fox of Fox Fitness

- One-hour massage with Bryan Carter, LMT of Carter Sport Therapy

- One-month membership with Mark Aycock Fitness Pros

- Four passes to Fox Fitness Boot Camp with Becky Fox

- One FREE entry and NPC card, PLUS 4 tickets to the Knox Classic Bodybuilding & Figure Competition

- One FREE full session ($75 value) to Tap-N-Burn and T-A-D-A! Studios

- One-hour Integrated Movement Screening/Biomechanical Analysis with Mick Larrabee of Optimal Performance

Second Place Female:

- $125 Health Shoppe Gift Certificate

- Pair of shoes from New Balance Knoxville

- Personal Training session with Becky Fox of Fox Fitness

- One-hour massage with Bryan Carter, LMT of Sport Therapy

- Two passes to Fox Fitness Boot Camp with Becky Fox

First Place Male:

- $250 Health Shoppe Gift Certificate

- Pair of shoes from New Balance Knoxville

- Personal training session with Kimberly Roberts

- One-hour massage with Bryan Carter, LMT of Carter Sport Therapy

- One-month membership with Mark Aycock Fitness Pros

- Four passes to Next Level Boot Camp with Devin Driscoll

- One FREE entry and NPC card, PLUS 4 tickets to the Knox Classic Bodybuilding & Figure Competition

- One FREE full session ($75 value) to Tap-N-Burn and T-A-D-A! Studios

- One-hour Integrated Movement Screening/Biomechanical Analysis with Mick Larrabee of Optimal Performance

Second Place Male:

- $125 Health Shoppe Gift Certificate

- Pair of shoes from New Balance Knoxville

- Personal training session with Kimberly Roberts

- One-hour massage with Bryan Carter, LMT of Sport Therapy

- Two passes to Next Level Boot Camp with Devin Driscoll

*Complimentary gift bag to all who complete the challenge process*

FitKnoxville Blog

I am now officially a fitness expert and writer for the Knoxville News Sentinel along with Christian Zavisca. Make sure to check it out here:

http://blogs.knoxnews.com/knx/fitness/

10 More to Go, but No Progress Part 3: Nutrition

Exercising is great. It helps you to get in shape, tone those muscles, and keeps your heart healthy. But that is only part of the formula. To really reach your goals you can’t just focus on your workouts to get off those last few pounds but also what you are putting in your mouth.

Take a look at what you’re eating. You may already know the areas that are causing you trouble. For many of us it’s getting too many sugary and fatty foods into our diets. Cookies, doughnuts, potato chips, sodas, and alcohol are all foods or drinks containing minimal nutrition with lots of excess calories. So make a list of those unhealthy foods, throw them out, and find a replacement. Instead of grabbing for those cookies, why not eat some fruit or cut up vegetables. Instead of drinking a soda why not try reaching for some water or some green tea. These small changes will make big differences in your waist line.

How many of you are skipping breakfast or eating only 1-2 meals per day? Well these are two of the biggest mistakes you can make. Anytime you go long periods without eating your body goes into starvation mode, basically, your body sends a signal to hold on to any and all fat since it doesn’t know when it will be fed again. Fat storage is the opposite of your goal here, so what can you do? It’s simple – eat more often! Eat when you wake up and then every 3-4 hours. Even a small snack is better than eating nothing at all; just be sure you are choosing healthy snacks and meals.

Furthermore, many of the clients I work with do not eat enough protein, nor do they realize the importance of doing so. Protein is more satisfying and should be included with every meal. It helps you to feel full and to stay fuller longer. It also helps to preserve that muscle mass you’ve been gaining so that you can keep that metabolism roaring. Just be careful and focus on eating low fat versions of protein including chicken breast, turkey, lean beef, venison, or buffalo, egg whites, low fat dairy products, or protein shakes.

Lastly, pay attention to your portion sizes. Eat until you are no longer hungry, not until you are so stuffed you must unbutton your pants. By overeating you are giving your body excess calories which in the long run will just turn into fat. Start by putting less on your plate or opting to only fill that plate up once (not two or three times). Another option when you are eating out at a restaurant is to have the waiter wrap up half of your meal so you aren’t tempted to eat the whole thing. So choose healthy foods and smaller portions and eat your foods slowly and enjoy them. You will get those last ten pounds off. Just keep working at it!