Transformation’s and progress photos and posts are inspiring but the real change does not happen in the outcome. ⁣ ⁣ The real lasting change happens each and every moment and day that you make the decision that leads to that outcome!⁣ ⁣ 𝗧𝗵𝗼𝘀𝗲 𝗱𝗮𝗶𝗹𝘆 𝘄𝗶𝗻𝘀 𝗮𝗻𝗱 𝗽𝗿𝗼𝗰𝗲𝘀𝘀𝗲𝘀 𝗮𝗿𝗲 𝘄𝗵𝗮𝘁 𝘄𝗲 𝗽𝘂𝘀𝗵 𝘁𝗼 𝗵𝗲𝗹𝗽 𝗼𝘂𝗿 𝗰𝗹𝗶𝗲𝗻𝘁𝘀 […]

“I can’t thank you enough for truly teaching me how and what to eat!  I feel the best I have in 20 years! I thought I knew the best way to eat. All I came to Summit Health was for the accountability to do it! However, after being open to change and listening to my […]

Ingredients ▢1cup 2% Greek Yogurt ▢1/2 cup milk (Fairlife if you want even more Protein) ▢3/4 – 1 teaspoon dried dill weed ▢1/2 teaspoon dried parsley ▢1/2 teaspoon dried chives ▢1/4 teaspoon onion powder ▢1/2 teaspoon garlic powder ▢1/4 teaspoon fine sea salt ▢1/8 teaspoon finely cracked pepper ▢Freshly squeezed lemon juice to taste approximately […]

How does humility affect your health? Thursday thoughts Journal Prompt : Take the time to reflect on these questions and answer honestly: When I receive constructive criticism do I instantly resist it or find excuses as to why they’re wrong? Do you find it hard to compliment or see the strengths in others especially if […]

Whey –Whey is a milk-based protein that’s quickly and easily digested and absorbed, which can help you feel full and energized quickly. Whey isolates and concentrates are best to use after a workout however if there is a lactose or dairy intolerance best steer clear. It also is very high glycemic so if blood sugar […]

Stay Humble. Work Hard. Be Kind.   Just a little motivation for this Monday. Just because its basic does not mean we don’t need reminders. Humility creates growth. Hard work creates results. Kindness creates joy!

 “Who knew I could lose weight eating the foods I LOVE!” “I love that I’m eating the food that I am used to and the food that my family eats!” – VW Do you feel like you have to give up the things that you love in order to lose weight?    It is not […]

Beer Regular – Beer 12 oz  180 calories Log As: 45 carbs or 20 Fat Beer  – Light 12 oz  95 calories Log As: 24 carbs or 11 Fat Beer  – IPA 12 oz 188 calories Log As: 47 carbs or 20 Fat Beer – Stout 12 oz 247 calories Log As: 61 carbs or […]

Head to www.tdeecalculator.net, enter your details, and calculate your estimated maintenance calories.    While a TDEE calculator can be pretty accurate most of the time, sometimes it still falls short and doesn’t produce an accurate maintenance estimate.   Let’s also cross-compare with the multiplier system.   To calculate using the multiplier system: take body weight […]

Protein – 4 Calories/Grams Carbs – 4 Calories/Grams Fat – 9 Calories/Grams Alcohol – 7 Calories/Grams (track as carbs or fat) “𝗠𝗮𝗰𝗿𝗼” 𝗶𝘀 𝘀𝗵𝗼𝗿𝘁 𝗳𝗼𝗿 𝗺𝗮𝗰𝗿𝗼𝗻𝘂𝘁𝗿𝗶𝗲𝗻𝘁. These are the 3 Categories of nutrients that provide us with our energy and all the building blocks necessary for life! So when you’re counting your macros, you’re counting […]