The Dirty Secret Behind Goal Setting


By: Angelo Poli, Founder of MetPro and Whole Body Fitness

Goals are fine and dandy. I’ve been drilling them into my clients for decades. To be honest I’ve pretty much mastered the bait and switch goal setting scene. Get just a little faster, jump just a little higher, and drop those last five pounds! Yay, you did it! The confetti hasn’t even hit the floor and I’m already plotting your next goal.

Why? The answer is simple. In our goal-oriented society, humans are never quite content. We use goal setting as a means to achieve something that we believe will make us happy. One after one, we set a goal, accomplish it and move on to the next. Nothing motivates us more than measurable progress, and goals are great for that. The reason being is that we focus on the objective we’re trying to achieve. Want to lose 20 lbs? Here’s you then… and bam! Here’s you now! Want a promotion? Land bigger clients, work longer hours and boom! Get that raise!

In theory, goal setting is not bad. Setting an objective and working toward personal or professional growth is powerful. The problem with goal setting is the manner in which it is executed.

The Problem With Goal Setting

The problem: goals have a secret flaw. After we set a goal and achieve it, reward centers are triggered in the brain causing us to feel moments of happiness and success. But how long does it last?

By themselves, goals have no staying power. They shift our focus from the process to the outcome. In fact, we use them to create artificial motivation to do things that would otherwise make us cringe. Go run that marathon! Give up sugar! Complement your mother-in-law’s cooking! Ok, maybe I’m mixing up a goal with a dare but here’s the point – we use goals like kindling is used to start a fire. Unless we actually change how we act and think, they’re just a ploy to ignite something inside of us.

We all know that one person in our life, who wakes you up in 30-degree weather and says, “Let’s go for a run! And then we can start that bathroom remodel we’ve been talking about.” What do you think is driving their motivation? Well, you probably guessed it. There are no goals involved and no one’s lost a bet. Their motivation is driven by their real-life values. Their values act as the underlying principles for the choices they make, how they behave and how they want to live.

You can’t control everything life throws at you. Life will pitch you curve balls and try to throw you off course. Without a strong foundation rooted in values, those curve balls will wreck your goals, guaranteed.

Goals vs. Values

What you can control are the values you live by. Despite life’s ups and downs, they are a part of who you are. Your behaviors and outcomes are shaped and molded by the values you adopt. Values are a result of your behavior, whereas goals are stepping-stones to bigger and better life-values.

One of the most iconic examples of goals versus values is “getting in shape” for your wedding. Many people reach their goal and feel great for their wedding day, but what happens after the honeymoon is over? They fall back into previous habits (and shape) unless they changed their values too.

My friends are always asking me what I think of their diet and what they can do to be healthier. The truth is, I really don’t care what they ate for lunch. What I do care about is if they’ve adopted a value set surrounding good nutrition. If eating kale every day for thirty days is a goal that helps them become healthier, then I’m all for it. If they still hate kale a month from now, they might want to rethink their strategy.

How Can We Set Effective Goals?

Goals are an important part of measuring progress, but goals will come and go. Values dictate your long-term beliefs and actions. If there’s an area of your life you want to improve, don’t pick a goal – go bigger. Adopt a personal value you consider worthy and use goals as mile markers along your way to owning a broader value.

The Only Strength Exercises You'll Ever Need


This article originally posted on The Huffington Post. Written by Angelo Poli and Co-authored by Andrew Heffernan, co-author of The Exercise Cure (Rodale, 2013)

Big box gyms pride themselves on having lots of equipment -- specifically, vaguely medieval-looking contraptions you strap yourself into and lift stacks of weighted bricks by pushing, pulling, squeezing, extending or flexing various parts of yourself against a platform or a lever arm.

For a newcomer to the gym, though, all that machinery can be awfully confusing. Do I get on the machine where I sit and push the pads outwards with my knees -- or the one where I push them inward? Or both? And then what do I do? A person could waste a lot of time wondering such things.

The machine/free weight debate is something I'll take up in another blog post -- though I will say here that the people who modeled for all the classical statues many consider the standard for physical beauty never met a Butt-Blaster. Here instead I want to boil down strength training into five simple types of exercise you should be doing in the gym.

Here they are: plank, pull, squat, push, lunge. Do those five moves and you can go home knowing you've worked your entire body effectively -- no innie-outie machine required.

Taking those things in the order you should do them in the gym:

• A plank is a ramrod straight top-of-a-pushup position, usually done on your elbows and held for time. Think you're straight enough? Get in front of a mirror and you'll see your hips are too high. Now squeeze your belly and hold it. 30 seconds too easy? Try it with one leg lifted. Still easy? Lift the opposite arm as well. If that's easy, it may not be too late for the 2016 Olympic trials. I'll be rooting for you.

• A pull is a move where you take hold of something and pull it towards your chest or abdomen: a row. A pulldown. A pull-up or chin-up. Often neglected, these moves -- especially row variations -- are a major key to improving posture and keeping your shoulders healthy. Do them.

• A squat is a squat is a squat. Gym class-style, bodyweight only, is fine, just make sure you drop down to a point where the tops of your thighs are parallel with the floor. Do it holding two dumbbells. Do it with a jump at the top. Then with a barbell on your shoulders, in front or behind your head. Good form is imperative. Get some coaching on this one from that bored-looking trainer wandering the floor. Seriously, that guy needs something to do.

• A push is anything where you... wait for it... push something away from you. (I hope you're taking notes.) Two dumbbells overhead. One barbell while lying on your back -- aka the ever-ego-boosting bench press. Yourself, off the floor, with your body straight (as in a pushup!). If you're really diesel, try the handstand pushup.

• A lunge is a lot like a squat, only your feet are in a staggered position, one in front of the other. Do them walking, or with your feet planted, or holding light dumbbells, or your grandchild on your shoulders. Don't let you front knee buckle inward. Keep your form tight, like a Renaissance courtier bowing to royalty.

Those five moves will do it for you. Pretty soon you'll be able to stroll confidently past all those machines at the gym knowing that all of them are just variations on those five simple moves you've now mastered. See something that isn't? You probably don't need it. Good luck!

Ian's Whole Body Fitness Transformation


Ian first joined Whole Body Fitness in 2015 with a goal to lose weight. He started at 200 lbs and over the course of about a year, he was able to drop down to 175 lbs. After his transformation, Ian stuck to his workout routine but stopped following his MetPro plan and slowly gained the weight back.

Ian before & After website.jpg

In February of 2018, Ian started training with Joel again and Crystal got him back on a MetPro nutrition plan that he could sustain. He started at 202 lbs and within 14 months Ian lost 30 lbs! Reaching his goal weight of 170 lbs. This time with his MetPro nutrition plan, Crystal took Ian through many up and down adjustments while always making sure his workouts matched based on which phase he was on. Whether he was focusing on more cardio or strength training, Ian learned the importance of having your workouts and nutrition work together in a cohesive strategy. The way Whole Body Fitness and MetPro match his workouts to his meal plan keeps him on track and feeling healthy and full of energy. As a result, he has gained more muscle mass and definition than his first experience.

Ian believes that maintaining his weight is much more manageable. His WBF team is consistently motivating him to stay the course, and push him to get to that next level. Ian feels so much better and even if he deviates from his plan, he now has the MetPro app in hand to help him get back on track. Ian attributes his success to the knowledge he has gained from his MetPro coach and WBF trainer.

Jose Bravo's Whole Body Fitness Transformation


When it comes to making healthy life choices, starting can be the hardest part. Sometimes all we need is a push in the right direction. When Jose Bravo’s doctor informed him that he either needed to start medication or change his diet to keep his blood pressure under control, the father of three received the wake-up call he needed. 

Jose promptly joined Whole Body Fitness in Chico and refused to let excuses stand in his way. Working around a demanding job (with little physical activity), and countless household duties, Jose stayed committed to the training center’s program and has the numbers to prove it. After three months with the program, he has dropped 35 pounds and lowered his blood pressure significantly. “It’s eye-opening to start something and see how it really does change your life,” says Jose. And now that he’s started, he doesn’t plan on stopping anytime soon.

It’s eye-opening to start something and see how it really does change your life
— Jose Bravo

While the journey hasn’t always been easy, Jose notes that more than just physical progress keeps him going—healthy eating benefits his day-to-day life in many other ways he hadn’t anticipated. Not only does he look good, but he feels good. “I was always a coffee drinker,” he explains, “but once things started to change in my body…I didn’t need coffee in the morning.” Working out wasn’t new to him, but learning how to improve his diet with proper nutrition made a significant difference. Jose says that he now notices when he eats unhealthy because he feels the negative effect on his body and mind. Even splurging on chocolate birthday cake left him feeling the damage the next day. “At this point, any little change that I choose to make will impact my weight and my whole body,” he adds.

The main obstacle in healthy living is discipline. Luckily, Jose has Kalyn Burnell, his Whole Body nutritionist, to keep him on track. The two meet regularly to discuss Jose’s progress and to make any adjustments to his specialized diet strategy. When they’re not talking in person, they have the ability to communicate through Whole Body’s unique nutrition app. “The app gives clients something very specific to look at, but it gives people options at the same time,” says Kalyn. Jose agrees. He says the app is “phenomenal” and keeps him accountable throughout the day by providing hourly reminders and easy building blocks for each meal—all personalized to his needs. Meanwhile, Kalyn can see Jose’s meals as he tracks them and is available to answer any questions he may have in real time.

Kalyn praises Jose for staying focused on his health even when he’s busy. “His transformation has been really fun to watch,” she says, describing the excitement of watching his numbers drop steadily lower. While Jose attributes some of his success to his support system at home, he also notes the power of making small changes: instead of eating out during meetings, he eats beforehand and orders coffee; instead of beer, he drinks sparkling water. His advice is to “keep it simple.” With an already busy household, too much change isn’t always a good thing. Kalyn has similar advice for anyone interested in changing their lifestyle. If a complete diet overhaul sounds intimidating, she suggests to focus on taking baby steps; look at one meal a day and think about how you might make it more nutritious. “One of the things that people need to understand is that success doesn’t come from what we do occasionally but from what we do consistently,” says Jose. “It’s about our choices on a day-to-day, hour-to-hour basis.” With the support and knowledge from Whole Body Fitness as his guide, those choices become easier every day.

3 Reasons Why You're Not Seeing Results


Do you feel as if you’re doing everything by the book, and yet you just aren’t seeing the results you are working so hard to achieve? The truth is, you’re not alone.

Americans spend more money on diet fads, dieting products, and weight loss surgery than anyone else in the world. We follow inaccurate advice such as carbohydrates are the enemy, or cutting calories is the only way to lose weight. It seems some people have cracked the code to losing weight, while the majority of us continue to play process of elimination while grasping onto anything that will yield results. We’re here to tell you there is no quick fix or one-size-fits-all approach to health and fitness. What we mean is, what will work for you, will not work exactly the same for someone else, and vice versa.

The key to sustainable weight loss is customization—integrating a customized meal plan and exercise routine that fits into your lifestyle and meets the goals you want to accomplish. In the following piece, we will discuss three reasons why the approach to health and fitness you are currently taking may not be yielding sustainable results:


1. You’re Eating Like Everyone Else

Your metabolism is a moving target. You can’t treat it the same way all the time. What works for John won’t necessarily work for Brad, and what worked for Brad last month may not work for him today. This is a HUGE reason most diets fail. So, why should you eat like someone else, and why should you eat the same all the time?

The answer is you shouldn’t—not if you want optimal results. At Whole Body Fitness, we use an integrated nutritional method that finally closes the door on cookie-cutter diets by providing an evaluation-based system for nutrition planning. Through the combination of knowledge from our in-house registered dietitian and our proprietary technology platform, we curate a specific nutrition strategy that fits your lifestyle needs as well as weight loss and health goals. In doing so, we are able to track and analyze your results and adapt your plan so that you are moving forward at all times.

2. Your Workouts Don’t Match Your Diet

The hardest part of selecting a diet and fitness plan is predicting what will work best for your body. Again, no two people are exactly alike (which may help explain why so many different— and sometimes contradictory—diet and fitness systems exist). Knowing your body type will allow you to address the specific obstacles you will face while working to reach your fitness goals. Once you know your body type, you can structure your nutrition and exercise plan to best suit your needs.

Our trainers at Whole Body Fitness have the expertise needed to formulate movements and exercises to match your weight loss goals. From strength building to posture and alignment, our trainers will work with you individually on a variety of movements that will never put you in a position that compromises form or injures your body. We believe implementing a customized approach that takes into account both your nutritional strategy and fitness routine is the only way to lose weight and keep weight off reliably, without experiencing the yo-yo dieting effect.

3. Your Body Has Adapted to Your Environment

At a certain point, your body adapts. This allows you to survive while increasing or decreasing the amount of food you eat. Without managing this response, permanent weight loss is almost impossible. Our registered dietitian and fitness trainers will work with you by providing effective workouts and up-to-the-minute feedback in order to make decisions about your day-to-day food intake and physical activity. We then give you the green light when you’re on the right track, and provide warning signals when your body isn’t responding optimally—all based on an evaluation of your results and no one else’s.

At Whole Body Fitness, we don't limit ourselves to just one approach. Each person responds a little differently. It's those differences we identify and evaluate for you to ensure your program is moving forward at all times.

Rediscovering Health & Happiness at Whole Body Fitness

Tyler Ceccato has lived in Chico his whole life. Similar to many Chicoeans, Tyler and his family always enjoyed being active outdoors. From hiking Upper Bidwell Park, to Stand Up Paddleboarding, to playing competitive sports such as running track, lacrosse, and wrestling, Tyler lived a very active and athletic lifestyle. In 2014, his whole world came crashing down when he was hit by a car while riding his motorcycle. This devastating accident changed Tyler's life forever.

The effects of the accident were nothing short of traumatic. When the paramedics, fire truck, and police arrived on the scene, they believed the high school senior wasn't going to be able to come back from it. After being in a coma for two days, 5 broken ribs, broken clavicle, broken scapula, broken collarbone, and suffering a traumatic brain injury, Tyler had survived.

No one would be able to prepare Tyler for what was in store for him for the next couple of years. From learning how to walk again, to working through a stressful settlement, Tyler was worried he would never enjoy life as he once did.

A Journey to Better Health

After 3 years of rehabilitation, Tyler was ready to take back his life. He had been searching for a way to help him gain back the mobility, muscle, and weight he had lost from the accident.  In January of this year, Tyler gave himself a goal to try Whole Body Fitness for 6 months to see how he could improve his strength.  Starting at 143 pounds, with hopes of being 165 pounds, and still coping with debilitating back pain, Tyler had his work cut out for him.

Once Tyler jumped into Whole Body Fitness, he was all in. He was dedicated to going 5 days a week working with trainers Taylor Catrett and Crystal Palmer, as well as following his customized nutrition plan working with Whole Body's in-house registered dietitian Kalyn Burnell. “Tyler was very consistent from the beginning, he was dedicated and focused on reaching his goal,” says Kalyn.

"I chose to go to Whole Body Fitness because they are educated in knowing the right movements so that you don't injure your body."

In the past, Tyler always tried to eat healthily, but he never focused on the timing of when to eat or what combination of foods would work best for his metabolism and body type. "As a cook, following my nutrition plan was easy. I enjoyed preparing my meals and the accountability their nutrition app provides. It was fun to check off each meal in my app after completion. I felt a sense of accomplishment because I knew my nutrition coach would be looking at them." said Tyler.

Mind Over Matter

Over the course of the first few months, Tyler was consistent but hadn't noticed any major changes in his body – until he took new images. Tyler was blown away by the differences he saw in his posture and muscle development, "I didn't think I had made that much progress, but after taking images it was really encouraging to see that just after only two months." said Tyler.

Although Tyler participates in Whole Body's group classes, he feels that his trainers Crystal and Taylor customize the movements and workouts to accommodate his body and goals. Tyler had a plethora of fitness centers to choose from in Chico when he was considering a new gym to go to, but education and knowledge about strength and conditioning were very important to him, especially since he was still experiencing severe back pain. "I chose to go to Whole Body Fitness because they are educated in knowing the right movements so that you don't injure your body." For Tyler, going to a place like Whole Body was critical for his success not only to surpass his injuries but also to enable him to feel better about himself. "The most important thing for me today is feeling good, and I've definitely accomplished my goal," says Tyler.

With a mental commitment to join Whole Body for 6 months and physical goal to gain more weight, Tyler has exceeded well beyond these objectives. "After experiencing Whole Body, I will never go anywhere else. The staff and trainers make you feel really great about yourself – we're like a family. There are all levels and it comes down to how hard you want to push yourself." says Tyler.

Today Tyler is no longer taking three Aleve to alleviate his back pain, he has gained 25 pounds, and more importantly, he feels the best he has ever left in his entire life.



My Whole Body Fitness Story: Shila Gramps

When Shila Gramps entered Whole Body Fitness eight months ago, she had been dieting most of her life. The mother of three remembers counting calories when she was just eight years old— “I lost weight and gained weight so many times it was ridiculous,” she admits. After years of failed crash diets and self-taught exercises, Shila wanted to get healthy the right way. She joined Whole Body Fitness to learn how to take care of her body through healthy and sustainable practices.

Starting is the Hardest Part

Though she states repeatedly that “starting is the hardest part,” Shila’s progress has required an incredible amount of determination. She attends Whole Body’s group exercise classes up to four times a week while balancing work and her children’s school schedules at the same time. She also meets weekly with Kalyn Burnell, Whole Body’s registered dietitian, to check in on her progress and make adjustments to her diet as needed.

During Shila’s first nutrition consultation, she and Kalyn looked at Shila’s eating and exercise habits and then constructed a diet strategy that fit Shila’s specific dietary needs and goals. “We are in constant communication with our clients to make sure they are feeling well and progressing at the rate they should,” states Kalyn. Whether the client’s goal is weight loss or building muscle, Whole Body’s staff is there to guide them every step of the way. “Shila’s progress has been so fun to see!” exclaims Kalyn. “She has made this a complete lifestyle change and has an amazing transformation.”

Committed to Healthy Living

And Shila agrees. She showed her commitment to healthy living just after joining when she deliberately purchased a three-sizes-too-small bridesmaid’s dress for a friend’s wedding. Though the sales clerk was skeptical and Shila’s young daughter told her it wouldn’t fit, Shila believed in herself. With only three months to change her lifestyle, Shila started to exercise regularly, cooked healthy large-batch meals for her family, and eliminated fast food from her diet. When the wedding came, Shila’s daughter was able to zip her into the bridesmaid dress.

It’s moments like this that demonstrate the importance of leading by example when it comes to living a healthy lifestyle. Since this significant accomplishment, Shila’s daughter joined her mom’s fitness classes and now loves completing the workouts with her mom by her side. Meanwhile, Shila catches her son eyeing her nutritious meals and sneaking green beans off her plate when he thinks she’s not looking.

There is Power is in The Results

Aside from the compliments that often accompany weight loss (which Shila writes down for future motivation—she approximates more than 100 so far), she remarks that her fitness journey has altered much more than her physical appearance. “Whenever I think about it, seven months ago I was so miserable,” she says. But now, “waking up is easier; going to bed is easier,” and she is treating her body right. Shila’s change didn’t happen overnight, she worked hard for it and that makes the results even more powerful.

5 Ways to Stick to Your Meal Plan

A certain level of dedication is required when striving to see fitness and nutrition results. In the case of nutrition this means committing to the process of meal prep, planning ahead for your week, designing a menu, making good choices at business meetings or long weekends at sporting events, and expecting the unexpected. Here are a few ways you to help you nail your MetPro nutrition plan.

1. Schedule a Meal Prep Day
Designating specific days for 1-3 hours of meal prep can save you hours cooking throughout the week. It also means you are not waiting until you are hungry to scramble to put together a meal.

Meal prep can be daunting at first, realizing what measurements are needed, knowing food combinations for each meal, etc. When you first begin meal prepping allow for extra time to make sure you are comfortable and accurate.

2. Design a Menu. Don’t Let Monotony Affect your Success!
Sometimes the options become overwhelming, or you are SO sick of chicken your eyeballs will fall out if you see it again. Designing a menu for the week makes you consider new combinations. For example sick of steamed broccoli and green beans at every meal? Try out a BBQ grilled bell pepper and zucchini blend?

3. Bring an Ice Chest
Remember: Failing to prepare is preparing to fail. Have a small ice chest along with you with pre-packed with your lunch and snacks! When the doctors appointment runs late or meetings at work take longer than expected you don’t miss a meal!  You live a busy life, don’t let unexpected events interfere with your meals!

4. Make Educated Choices
You have knowledge now. Even when you are eating off a menu, you have the tools to make decisions that will still support your efforts.  It is normal to want to still go out with your girlfriends, meet up with the guys after hoops, or attend weddings. The important thing to remember is you still can make good choices. Go for the vodka soda instead of the margarita; choose the grilled chicken and side of veggies instead of fish and chips.

5. Be Committed to your efforts
Don’t be embarrassed or ashamed of your choices and lifestyle. Giving into the peer pressure of drinks, appetizers, or tolerating comments like “oh she can’t eat that” is easy, staying committed to your efforts takes resolve.

Remember it is your life and you are making a responsible choice to live a healthy lifestyle. If it were easy, everyone would do it. Perhaps your commitment to your health and nutrition will inspire those around to make better choices as well.

My Whole Body Fitness Story: Trevor Leavell

If you push yourself, you start to see results—and then that pushes you further.

Trevor Leavell proves that fitness has no age requirement. The 17-year-old struggled with his weight throughout high school until deciding he needed a change. Last spring, his outlook began to shift: rather than assume that he would have time to correct his health in the coming years, he realized that his future might suffer from his unhealthy habits. “If I didn’t do it now, I’d be overweight for the rest of my life,” he thought. “There’s so much free time in high school; might as well utilize it.” And he has used his time wisely. Since Trevor turned to Whole Body Fitness for help, he has shed more than 45 pounds. Each day his goals continue to grow with confidence.

A Journey to Better Health

Before Trevor joined Whole Body Fitness, he was no stranger to weight loss tactics. “I exercised and went on diets before, but I never stuck with it,” he admits. He had played baseball when he was younger, but by high school, his insecurities kept him from staying active through sports—a vicious cycle that many people know well. When the teen decided to challenge himself one more time, he went all in. He began exercising daily, tracking his calorie intake, and eliminating unhealthy foods from his diet. Trevor did practically everything right—but after a few months, he noticed himself slowing down. “I figured I needed a change,” he says. “I didn’t have the willpower to push myself.”

That’s when he looked to Whole Body Fitness. Our personalized approach to health and fitness provided the structure and guidance that Trevor needed for lasting success. “Without their support, I honestly don’t think I would have made it this far,” he says. Not only did we aid Trevor with customized nutrition goals, but we also motivated him with judgment-free exercise classes that eliminated the self-consciousness that once restrained him. “When you’re at the gym, everyone is there to better themselves,” he realized. “I wish I had known that.”

Support and Perseverance

Our supportive environment helped Trevor recognize health as an ongoing lifestyle that extends beyond the gym. Like many people, Trevor admits to eating more when bored or out with friends, but with our nutrition program he has recognized the value of eating to fuel his body for energy, rather than unconscious or emotional eating. “[My trainer] Kevin told me that nutrition determines how much you weigh, and working out determines how it looks on you,” he says. While unhealthy foods aren’t out of the question, Trevor has found that success lies in dedication, moderation—and sometimes in friendship. Breaking free of junk food-filled afternoons, Trevor now pushes his friends outdoors so that health becomes a shared activity. And with new friends by his side, Trevor actually looks forward to working out.

Though he struggled in his first few weeks, he insists that determination pays off: “If you push yourself, you start to see results—and then that pushes you further.” With more energy and confidence than ever before, Trevor finds signs of his accomplishments every day. From being more comfortable when socializing to new physical developments. “I was pretty shy before,” he says, “but this gave me more confidence and social skills.”

A True Lifestyle Change

Setting his sights on a summer six-pack, Trevor proves his commitment to his lifestyle change every day, and he encourages others to do the same by ignoring the “mental barriers” that are holding them back. “I learned about my limits and how to push past what I thought I could do,” he says. The knowledge that Trevor learned from Whole Body Fitness are lessons that he will use for the rest of his life.

7 Survival Secrets for Summertime Shindigs

Summertime is the perfect season to get together with friends and family. Living your best life means participating in the things that make your heart sing without sacrificing your health. From traveling, dining al fresco, or celebrating with friends and family, you want to be conscious and prepared for when you are without your MetPro-approved meals.

Here are 7 quick tips to help you navigate summer shindigs:

  1. Buns are nice in swimsuits… but lettuce wraps are better for burgers.
  2. Reach for veggie sticks instead of potato chips
  3. Have unsweetened iced teas or water instead of Soda pop
  4. Watermelon = sugar juice. Pick berries.
  5. Heavy salad dressing and dips are for steakhouses. Get outside and use olive oil, lemon and vinaigrette's on salads
  6. Have your frozen plain Greek yogurt with berries in it, and eat it to.
  7. Go green. Smoothies are more colorful than milkshakes anyway.

Whole Body Fitness Strength & Conditioning Camp


Join Whole Body Fitness' very own Taylor Catrett in an upcoming Strength and Conditioning Camp at Whole Body Fitness from July 10th- August 11th! 

WHAT: All athletes and sports are welcome. This camp is for both Whole Body Fitness members and non-members. Taylor will start with basic strength-endurance training and gradually progress into power and explosive work with speed and agility intermixed.

DATE: July 10th - August 11, 2017

TIME: Mon./Weds./Fri. from 1:30 pm- 3:00 pm

WHO: Ages 13-18, open to both members & non-members

REGISTER: Enroll by contacting Taylor directly at, or by phone at 530-487-8123. 

Athletes will be trained with barbells and dumbbells with emphasis on proper movement and technique prior to any major loading. Mobility training will be included for flexibility of the body.

Learn From A Certified Coach & Experienced Athlete

Not only does Taylor have a Master's Degree from Sacramento State University, with an emphasis in Strength and Conditioning, but he also has been training in the fitness industry for 7+ years. He is a Certified Strength and Conditioning Coach and USA Weightlifting Level I Coach with 2.5 years strength and conditioning experience at Division I colleges (San Jose State and Sacramento State).

To sign up, you may contact Taylor directly at, or by phone at 530-487-8123. 

4 Travel Tips For Your Summer Adventures

Summer is full of family fun, adventure, and time away from your kitchen and gym. Allow yourself to enjoy your vacation without completely going off the rails. It’s important to find the balance of embracing life while staying healthy. You’ve worked so hard to get where you are and you can have fun while still making good choices while traveling. Here are a few ways you can travel smarter and healthier this summer!


1. Continue to Snack

Don’t let your metabolism tank while you are busy exploring museums, lying on the beach, or riding that roller coaster!!  Be sure to bring plenty of healthy treats when it is snack time or dinner is happening later than expected you will always be prepared.
Snacks that travel well:

• apples
• nuts
• jerky
• rice cakes

2. Be Active Wherever You Are

Is there a beach at your doorstep? A hike with spectacular views? Go explore!  A lot of clients end up losing weight on vacation because they are on the go non-stop either hiking, paddle boarding, or walking on the beach. This list is endless! Make the workout happen and capitalize on getting your sweat on with a new view!


3. Get On-The-Go Workouts From Your Trainer

Let your trainer know when you will be gone, how much time you will have to workout, and what equipment you will have access to. Continue your routine even when on vacation! I’ve had clients go on cruises, to cabins, or stay in hotels and get at least 1-2 workouts in while they’re gone because they planned ahead.  It’s easy for your trainer to text or email you a full routine. It’s better if done ahead of time so you can ask questions about the workout before you go!


4. Use What You Have

No gym? No Hikes? Body weight, a wall, and the floor are all you need to get a great workout!
Example Workout- Set a timer for 15:00 and complete as many rounds as possible:

• 1:00 plank
• 1:00 wall sit elbow touches
• 10 push-ups
• 20 wall triceps press
• 30 air squats

No matter where you’re off to this summer, we’re here to help! Part of making positive changes in your health is making an effort to fit healthy eating and exercise into your daily routine. At home and on the go, a healthy lifestyle and routine is possible. Let’s make this your healthiest summer yet!

Sweating for the Wedding: 5 Strength Exercises to Get You Wedding Ready

5 Strength Exercises to Get You Wedding Dress Ready

Now that you’re engaged and the wedding planning is in full swing, more than ever it's important that you maintain your health. Whether you want to lose weight, tone up, or just feel your best on your wedding day, we have comprised a guide of 5 basic strength exercises to help get you and your fiancé get wedding ready!

Similar to the wedding planning process, deciding on a weight loss strategy to prepare for your wedding day can be overwhelming. We find that a combination of a clean and nutritious diet paired with incorporating five simple moves – plank, pull, squat, push, lunge – into your workout plan is a great start to working your entire body effectively.

1. Plank

Whole Body Fitness plank

A plank is a ramrod straight top-of-a-pushup position, usually done on your elbows and held for time. Think you’re straight enough? Get in front of a mirror and you’ll see your hips are too high. Now squeeze your belly and hold it. 30 seconds too easy? Try it with one leg lifted. Still easy? Lift the opposite arm as well.

2. Pull

Whole Body Fitness Pull

A pull is a move where you take hold of something and pull it towards your chest or abdomen: a row. A pull-down, a pull-up or chin-up. Often neglected, these moves — especially row variations — are a major key to improving posture and keeping your upper body strong.

3. Squat

Whole Body Fitness Squat

A squat is a squat is a squat. Gym class-style, bodyweight only, is fine. Just make sure you drop down to a point where the tops of your thighs are parallel with the floor. Do it holding two dumbbells. Do it with a jump at the top. Then with a barbell on your shoulders, in front or behind your head. Good form is imperative.

4. Push

Whole Body Fitness Press

A push is anything where you... wait for it... push something away from you! Take two dumbbells overhead or one barbell while lying on your back — aka the bench press. Or the ultra-beneficial pushup. Can't do a full push-up yet? Start with modified push-ups on your knees and work your way up.

5. Lunge

Whole Body Fitness Lunge

A lunge is a lot like a squat, only your feet are in a staggered position, one in front of the other. Do them walking, or with your feet planted, or holding light dumbbells. Don’t let your front knee buckle inward. Keep your form tight.

Adding these 5 simple moves into your weekly workouts will help you get wedding dress ready in no time. If you are looking for more assistance and want the whole package – workouts, nutrition, and a support team cheering you on – let us know. We will be there to help you look and feel your best before your walk down the aisle!

Client Success: Greg and Barbara Overton

Client Succes_Greg & Barbara Overton.png


March 3rd, 2016 was a day that turned Barbara Overton’s life around forever. Barbara had planned 3 days of skiing in the Colorado mountains with her family... or so she thought.

Here Barbara was 56 years young, in good health and suddenly found herself in intensive care with a heart attack. This would be the first of two heart attacks she would experience in the same month. Barbara did not have a typical heart attack but a Spontaneous Coronary Artery Dissection (SCAD) heart attack, an emergency condition that occurs when a tear forms in a blood vessel in the heart.

After being released from the hospital, Barbara was told she had to go through cardiac rehab. She eagerly searched for somewhere that would not only get her heart back in shape but also the rest of her body. A good friend of the family had success from their time at Whole Body Fitness, and Barbara was impressed by their results. “I thought I would give it a try and convinced the hubby to go with me, he could use a little shaping up also!” said Barbara.


A Journey Back to Health

And so, Barbara and her husband Greg Overton began their journey back to health. They first met with Natalie their nutritionist and were blown away by the diet program. Barbara loved how encouraging Natalie was and all of the advice she gave along the way. The couple felt that the program was very easy to maneuver through and had everything they needed to keep on track. Greg loved that when he had questions about the different phases, Natalie was there to help him every step of the way. “For me, the plan incorporates the right amount of food intake, so you don’t feel like you’re always hungry,” said Greg.

Next, Barbara and Greg met with their trainer – Taylor C. “I have never had a personal trainer before, so I was not sure what to expect.” mentioned Barbara. Waking up at 4 am and going to exercise was not Barbara's idea of fun, let alone convincing her husband to get on board. Barbara soon became inspired by how Taylor went above and beyond to help her get where she is today. He convinced her that you are never “too old” to get in shape. “He is always concerned about my heart and not overdoing it. He is always telling me to do what I can but also pushing me at the same time. I absolutely love working with Taylor C!”

The couple also really enjoyed the group of people that they worked out with, and how the program was more personalized due to the size of the group.

“The best part about this program is getting a whole new wardrobe and the double take from people when they see my results! I even had one person ask me if I was terminally ill because of my weight loss! Love it!” – Barbara Overton


The Goals

Barbara is a manager at a very fast-paced processing facility that has a lot of ups and downs, and at times is a very stressful job. This program has helped her focus more on her health and realize that being healthy and taking care of herself will help her manage her everyday life much better. “I have a better attitude and as my kids put it. I have learned to just relax and take time for me,” says Barbara.

Greg is an Almond Farmer, and like all Farmers, he is up very early. He loved how the 5:30 am class gets your body ramped up for the day's job ahead. “I had seen first hand at how successful the program worked for two family friends. My goal of reducing body fat, and increasing mobility have come true not like other programs I have tried,” says Greg.

“I have recommended this program to my brother and his wife. In fact the whole family is now going to WBF and the MetPro program!” – Greg Overton


The Challenges

For Barbara, the most challenging part of this program was sticking to it. “I have to say my wife made me do this class with her! Without my support, she would not have done this program. She is famous for starting something and not finishing it.” says Greg.

Barbara can’t thank her husband enough for being her driving force in all of this.


The Results

Today, Barbara has lost a total of 20 lbs and feels great! “I would and have recommended this program to family and friends as now most of Greg’s family is in the program today. They have seen the awesome results that Greg and I have accomplished and now know that they can also get there! Family and friends are amazed at how better we look and feel!” exclaims Barbara.

For Greg, he has lost a total of 37 lbs, has increased his flexibility and also feels great!

“Working with Taylor C our trainer is great. He is so informative. He helps you with solutions to correct problems in your posture or old injuries that I had acquired. He makes the class fun and challenging at the same time, while you rediscover those lost muscle groups.” explains Greg.

We are so proud of Greg and Barbara's success, and can't wait to see them continue to work toward a healthier lifestyle! Keep up the good work Greg and Barbara!


Client Success: Matt and Kelly Hock

We love hearing our client’s success stories. We recently had the opportunity to visit with Matt and Kelly Hock who have been with us since August 2015. Both have made amazing transformations!

When asked why they chose Whole Body Fitness they had this to say:

“We really liked the approach of having our posture analyzed and having a trainer work closely with us giving us feedback and correcting our movements.  Also the nutrition plan was something we were looking for.  We ate healthy before but understanding portion and how the metabolism works was something that was fascinating to us and to see our bodies respond in a positive way helped us have confidence that the decision was the right one.”

Matt’s goal was to lose 20-25lbs and Kelly wanted to tone up and change her overall composition. The results: Matt was able to lose 30lbs and is now the weight he was in college. Kelly was able to tone up and both are very pleased with the results.

Matt enjoyed working with his coach Kevin. “Whenever I worked out before my back/hips would flare up and cause pain.  This would limit my workouts and I would quit because of the pain and try to figure out by myself what was going on.  Kevin was quick to assess my limitations and ailments and taught me how my body and muscles work.  Through the use of lacrosse balls, blocks and exercises I had tools to work on at home when my back/hips would flare up.  What I treated as skeletal issues (and it didn't work), Kevin treated with pinpoint accuracy with exercises and we have had great success.”

Kelly really enjoyed her coach, Joel, loving the custom programs he was able to put together to help her reach her goals.

Both also followed our signature nutrition program, MetPro, and attribute their success to having this tool along with the exercise:

“Having our workouts coincide with our training was a plus but our favorite part was that we had something to do together.  We are busy people and lunches are usually out and about or in meetings.  With MetPro we were able to cook together on Sunday and Wednesdays and pack those lunches to eat during the week.  Being disciplined with our food carried over to being disciplined in other areas of our life, that was an added bonus we didn't anticipate.”

Matt is the Area Director for Young Life in Butte County and Kelly is the Owner of North Bloom Floral Design Studio.  “Incorporating MetPro into our daily life was easy as we packed lunches or, if we needed to be away at a Conference, we brought snacks that could get us through our snack time. We knew how much food to eat at the meals because we had been diligent about weighing our food and we had a good idea how much a portion should be.”

Both found that having the support of another person while on the program attributed to their success.  Matt set the goal of getting below 200lbs and was able to do this and maintain his new weight with the help of his MetPro coach and regular workouts.

When asked if they would recommend this program to their friends and family they had this to say:

“Yes! It works and it isn't some crazy cleanse that isn't realistic of long lasting.  There is no reason why we can't stay on MetPro the rest of our life. “

Are you ready to make a change? Give us a call today and schedule your free consultation! 

Fixing Your Metabolism: 4 Steps to Permanent Weight Loss

Challenge what you know about your metabolism. The truth is, your metabolism works quite differently than you realize. I’ve dieted celebrities, bikini models, and pro athletes. I’m not talking about Jimmy-local either. I mean the guys and girls you can buy posters of at Wal-Mart. How’d they get those ultra-coveted physiques? Not how you’d think.

The Truth About Weight Loss Exposed

The key to long lasting weight loss is to build your very own Fire-Breathing, Mountain-Crushing, Badass Metabolism. Yup, if you want the pounds gone for good you’re going to have to build a metabolism to stand the test of time.

Everyone asks me how I get my bodybuilders and models to look like that. My tongue-in-cheek answer is —“boiled chicken, brown rice, and broccoli.” Then it comes -“Will I look like that if I eat boiled chicken and brown rice?”

In a single word —“Nope.”

Lets get real, if you’re used to ordering cheeseburgers by the dozen and drinking soda pop from a trough, making the switch to clean foods will help. However, the real reason my physique athletes get ultra-lean for competition isn’t the boiled chicken. It’s because we built a Fire-Breathing Monster Metabolism in the off-season while eating more and training. It’s easy to shed fat on 1500 - 2000 calories when you’re used to eating twice that.

See why puddle hopping from one diet plan to another isn’t going to work? If your metabolism feels like it’s running slow —it probably is. Going from one restrictive program to the next is only going to make it worse and lead to more weight gain.

Here are four ways to make sure this doesn’t happen to you

1) Break up your weight loss
If you have a lot of weight to lose or you’re already dealing with a slowed metabolism from dieting -you’re going to need to break up your weight loss. Trying to lose all your weight in one push will grind your metabolism into the ground. You’ll end up paying for your lighter body with a slower metabolic rate. Don’t do it. You’ll gain your weight back and it will be even harder your next attempt.

Break your weight loss up. Not sure how much you can lose in one push -no problem -your body will tell you. Reduce the amount of food you’re used to eating modestly. Track your weight and maintain objectivity. If you’re losing weight don’t try to speed it up by eating even less. Decrease food ONLY when weight loss stops, not slows.

Break from weight loss before breaching the “gimmick” threshold. “I can lose more weight if I stick to pickled eggs and seltzer water or eat everything in a 25 minute window.” You’ll be turning your metabolism into a Flea Catcher, not a Whale Hunter (pun intended). Instead, pause the weight loss, eat slightly more food and up your exercise. A few days later, rinse and repeat. Once your weight is stable at a high calorie range (for you), you’re ready to push for more weight loss - not before.

2) Eat more frequently
The key is getting your body used to more food without gaining fat. There are two tricks here. First, increase food slowly. Second, increase meal frequency rather then adding more calories to the same meals. It makes it easier to add calories without storing fat.

3) Prioritize your time
I’ve been a weight loss coach for almost two decades. I can tell you the secret for people who are successful long-term verses short. Here it is —Time Management.

I’d bet with one glance at your phone you could tell me exactly what you’ll be doing tomorrow at 10AM. I’d also bet if I were to ask you what you’re planning to eat for lunch tomorrow you wouldn’t know. Fix that —and while you’re at it, prepare a couple snacks along with your lunch in advance -it will change your life.

Oh by the way, if you’re taking time to exercise but not yet implementing the above strategy, you’re doing it wrong and you need to adjust your priorities.

4) Think locomotive, not bow and arrow
As an industry we need to move away from short-lived get-thin-quick solutions that treat the symptom and not the cause -I’m pointing at you mainstream medical care. We need to move toward truthful and transparent education surrounding how the metabolism actually works -I’m pointing at you weight loss industry.

Currently, the prevailing weight loss model is a bow and arrow approach. The arrow shoots out of the bow with speed and enthusiasm but in a few seconds it crashes to the ground. Now it’s a stick in the mud. Diets act the same way.

Learn from the locomotive. It takes a lot more energy and effort to get it moving but once it gains momentum it’s unstoppable. Focus your efforts on building that MonsterMetabolism and you’ll eventually gain enough momentum to transform in a lasting way.

Life On Shuffle

Every morning I get in the car to go to work at Whole Body Fitness and the first thing I do is plug in my iPhone to hear some good music on my commute. The coolest thing happened to me the other day when I plugged my phone in: during the software update I must have accidentally switched the music play mode to SHUFFLE.

Instead of the same playlist that I am used to hearing over the course of the last few months, with the same songs, the same mood being set, I heard selections that I haven't listened to since I don't know when. I was instantly struck by the contrast in my morning routine and was refreshed by the realization that I had been in a RUT.

That’s the first step to getting out of a RUT or, for that matter, making any kind of change. We have to recognize where we are at before we can set a course for change or behavior modification. I am speaking to all of you creatures of habit out there.

Variety is the spice of life-no? “If you always do what you’ve always done, you’ll always get what you’ve always got!” Insert fifteen more quotes here about the importance of variance in life……

Here is where my Life on Shuffle relates to your health and wellness-

As the seasons change and the weather plays its usual winter-spring-summer games with our climate, I encourage you to shake it up a bit. Work on an area of health and wellness that is NOT your strong suit. Here are a few common areas that most folks can improve in:

Flexibility- Do you stretch your hamstrings, shoulders, and neck often enough to maintain proper posture and range of motion? If not, get to it! Come to one of our group classes at WBF that focuses on these areas.
Cardiovascular Endurance- When was the last time you broke a sweat in steady state exercise? If the answer is longer than a few days, get to it! Again, come to one of our group classes. We are constantly building new classes into our schedule to meet the needs of our members.
Body Composition- Meal prep and quality nutritional coaching are the way to get your body fat down and keep it there. Metabolic Profiling is a sure fire way to reach your body composition goals, come in to speak with Natalie or Stephanie ASAP. Swimsuit season is around the corner!

Now take a good look at your “playlist” of health and wellness activities and hit SHUFFLE. You will enjoy the variety and your mind and body will thank you for your new groove.

Attitude is Everything

Is your mind right? What is that one thought that keeps circling in your consciousness? Let me make a suggestion:

You can do it. Better yet, I can do it.

A few months ago Crystal wrote an article about Self Talk and it hit home with several people that I consider influential to my life. A few of those folks are trainers here at Whole Body Fitness. Echoes of their encouragement float through the gym like the sweet-sweet scent of hard work, as I prepare myself for my own workout and that has me PUMPED for my “Me Time”.

In that moment I recognized that I have eaten a healthy meal the night before, packed my meals in the morning, and took a gloriously warm shower to start my day. I am filled with gratitude as I hear myself reflecting on the past 24 hours. It strikes me that my preparation for this workout started with a simple decision I made Sunday afternoon; I chose to turn off Netflix and make a weeks’ worth of healthy breakfasts. 

In that moment it was affirmed that a positive thought (I can do this, not that) carried momentum forward into the preparedness of my workout. Good decisions stacked upon good decisions had prepared me to continue actions that lead towards habit. It is for this reason that I suggest monitoring your thoughts in order to set small mental goals that will eventually “ripple” towards actions that will help you build character in the form of physical, mental, and emotional strength.

Start here. Start now. YOU CAN DO IT!

Misinformation in the Health and Wellness Industry

Where did THAT come from?
Addressing misinformation in the Health and Wellness Industry

Here at Whole Body Fitness we have heard it all! Eat this not that, cardio makes you fat, eggs are bad for you, eggs are good for you, stretching is bad for you, and my all-time favorite:

“I am a lady and I don’t want to bulk up by lifting weights. I just don't want to get too bulky.”

Helping clients sift through the onslaught of information that is poorly presented, poorly researched, or learned out of context has become one of the key components of ensuring that a client sets appropriate expectations as they kick start their health and wellness improvement process.

Let’s call it like it is: most people get their health and wellness information through WebMd, Facebook posts, sound bites on the news, blogs, or through conversations with self proclaimed fitness specialists. The challenging part about hearing the content from these well-intentioned sources(second hand) is that the information that they are sharing is generally a half truth or its effectiveness depends on detailed variabilities amongst the population.

Eggs are not bad for everyone, nor are they good for everyone. Women come with varying amounts of testosterone, the more testosterone you have the more likely you are to add muscle mass and more quickly. Stretching effects performance of premier athletes in a specific motion(the bench press) and is generally understood to be productive for the average population.

The bottom line is simply this: ask more than surface level questions before you take information as THE ULTIMATE TRUTH. If the person that is sharing the information is truly knowledgeable about the subject, they will welcome your inquisitive nature in that it will validate their intention for sharing in the first place. Be wary of the “because I said so” crowd or the person that will not quote their source. Even those that DO quote their source will have some answering to do when it comes to how they understand and interpret research articles.

At Whole Body Fitness, we let our experience and our results do the talking for us. Having dieted thousands of individuals over the past decade, we have come up with our own conclusions on what will and what won’t work in your health and wellness routine. At Whole Body Fitness, the proof is in the pudding(which is healthy for you according to WebMd).