Hilary Greenberg Health and Wellness

One of the biggest reasons people start an exercise program is to lose weight.

And while losing weight is a worthy goal, there's way more benefits to exercise than just weight loss.

And this study sheds some additional light on that very thing.

A groundbreaking study by the University of Virginia and Arizona State University has shed light on a vital aspect of fitness that we often overlook. As highlighted by the New York Times, the research revealed something remarkable: "Obese individuals can significantly reduce their risks of heart disease and premature death more effectively through gaining fitness than merely focusing on weight loss or dieting."

This conclusion comes from an extensive analysis of over 200 meta-studies, revealing a crucial finding. Sedentary, obese individuals who actively improved their fitness saw a reduction in their risk of premature death by up to 30% or more, regardless of weight changes.

Pause for a moment and consider the magnitude of this finding…

Here's what we can learn:

Nutritional changes are where your focus should be for weight loss. (That's why we offer a pretty comprehensive nutrition coaching program)

The true value of exercise goes beyond mere weight loss. It's not just about shedding pounds.

it's about far more.....

Empowering ourselves to become stronger and more capable.

Bolstering our resistance to diseases.

Alleviating pain and discomfort.

Prolonging our lives and helping us to do what we love to do.

These benefits are undeniably more significant than just fitting into a certain size or style.

So, as you head into the new year and perhaps are thinking about starting a training program, be sure to remember that results are much more than about the scale.

P.S. I'll be releasing the details of our upcoming 42 Day S.M.A.R.T Fit Surge program that will be starting in January.

It's the most comprehensive program we've ever offered to help people take back their fitness and feel stronger, leaner and younger.

If you'd like to be first to get the details, just message us with back with "Surge" and we'll be in touch.

🌟 Attention Ladies 40 and up 🌟
Weight gain during menopause can be undeniably frustrating. While hormonal fluctuations are a challenge, it’s important to focus on the things that you CAN control.

Here are 5 evidence-based strategies to help you stay on track.

1️⃣ Focus on Getting Enough Protein: While individual needs vary, a great place to start is by getting at least 100 grams of protein per day.

2️⃣ Start Strength Training: Developing and maintaining your lean body mass is key to helping you maintain a healthy metabolism. 2-3 sessions of total body strength training is the ticket.

3️⃣ Manage Your Stress: Often ignored, stress can wreak havoc on your metabolism. Find effective ways to manage your stress that don’t involve excess calories.

4️⃣ Limit Processed Foods: The stuff that comes in a box or a bag can feel like just what you need after a long hard day. While avoiding all together is never a long-term strategy, find ways to make them less convenient while making other healthier choices easier to grab.

5️⃣ Focus on Sleep: Most Americans are sleep deprived. Focusing on getting enough quality rest is an important, yet underutilized tool in managing your weight.

Need help with any of the above strategies? Just comment below. We have free resources that are sure to help.

Feel free to share and inspire others to regain control over their health now!

Turn Back The Clock To A Stronger, Leaner You!

[FREE Guide] Finally Understand Portion Sizes

"Let's talk money💰

Sure, you can go to a corporate gym for $20 a month

You can pay your membership, be super happy with your bargain, go once, twice or even not at all

And continue paying that membership for 2,3,4+ months

Before you know it you've spent $80 on nothing

So, why didn't you go?

😥 No accountability?
😥 Unsure what to do when you got there?
😥 Embarrassed?
😥 Nervous?

We get it!

And that's why we do what we do

✅ PT led sessions: guidance and support 24-7
✅ Accountability: to make sure you show up
✅ Nutrition support: take the guesswork away

Plus, you can part of a supportive and fun membership family...not just another face in the crowd.

Interested? Send us a message!

Joining us is NOT about restriction. This can lead to:

😢 Feeling hungry all the time
❌ Missing out on fun things
😤 Falling off the wagon and binge 3 weeks later

And that is NOT our style!

We just want people to keep a close eye on their nutrition

Consistency is key 👌

Eat a healthy balanced diet the majority of the time and you CAN have that glass of wine or pudding on the weekend.

Attention girl’s volleyball players!

We”ll be launching our Max Vertical Volleyball Performance program in June.

Go into your season jumping higher, hitting with more power, and quicker to every ball.

Have vacation plans? No problem!

Get all 8 weeks for the price of 6!

4 things to think about next time you compare yourself to someone else
⬇️

1️⃣ Did we start our fitness journey at the same time? 🏃🏻
‍2️⃣ Do we have access to the same resources? 💸
3️⃣ Are we the same age? 🤥
4️⃣ Do I have the same amount of time to dedicate
toward my goal as them? 🕣

Remember.... Comparison is the thief of all joy! The only person you should be comparing against is the person you were yesterday!

Traditional 1 on 1 personal training is great BUT it can be pretty cost prohibitive at $50, $60, $80 a session.

And if you want to work out 3 times a week - that adds up really quickly ❗️

💥 We have come up with a solution 💥

Expert coach-led small group sessions
Nutritional Support
A personal coach holding you accountable
Fun member events..and much more

All at a FRACTION of the cost 💸

Have you ever joined a gym and never actually made it to a workout?

We have all been there, frustrated at spending hours in the gym and hardly breaking a sweat because you’re unsure on what you need to do 🥺

5 minutes on this, 5 on that…

It doesn’t have to be a guessing game and it doesn’t have to be hard, you just need the guidance

We help kickstart your results AND motivation

Coach led sessions, nutrition guidance, a community of people who feel the same and accountability to actually turn up and enjoying working out again🙌🏽

It seems like there's "new" information about how to stay healthy and get in better shape.

But when it comes to living a happier, healthier life, there are a few things that will NEVER change.

Here are the most important ones:

Simpler Is Better:
From Instagram and Facebook to YouTube, there are a lot of “gurus” out there trying to distract you with the latest shiny object … some new exercise or program or diet that’s never existed before.

Ignore these people.

Become the best at the basics and avoid trainers or gyms that claim to have invented some new form of exercise. Spoiler alert: They didn’t.

The Other 165: Most people make it to the gym 2 to 3 days a week. Most gym workouts last an hour. So that means there are 165 hours during the week when they’re not in the gym. What are they doing during all those hours? Factors like sleep, stress, hydration and nutrition have a lot more to do with how your clothes fit than those TRX rows that you did yesterday.

Quality Matters: There’s an expression about we use with our members. That is: “The hardest part is showing up.” Actually, the hardest part is knowing what to do and how to do it when you show up.

That's what we do.

I can’t tell you how many people have wasted large sums of money on fitness programs that were based simply on the idea of showing up … with little or no concern for what actually happened when they did. Quality matters. Personalization matters. All workouts are not created equal. Seek out a community and coaches who have your best interests at heart and can guide and support you before, during and after your workouts.

Mindset matters..... a lot!
We talk about this a lot, but it bears repeating. Your beliefs create feelings, which produce thoughts, which result in actions that produce certain outcomes. If your limiting beliefs are holding you back, the loop will just keep repeating itself and producing results that you don't want.

Here's a tip: Decide to be good enough.

Decide that you deserve it.

You'll be surprised how much one decision can change the whole loop ... and your outcomes.

Self-Care is Non-Negotiable:
Many of us burn ourselves out taking care of everyone else but forget about ourselves. Remember, you can't pour from an empty cup. Put yourself first so you can be the best version of you helping others.

It’s true that things are always changing … but not everything. These are a few “fitness facts” that will be around forever.

Have a great weekend!

The hardest decision our clients face is making the decision to get started.

Once they start, they wish they would have started sooner.

Take the chance on yourself and you will see change.

It all starts with a choice.... A choice to make yourself a priority and for a better life.

We’ll believe in you until you can believe in yourself!

Working hard at the gym but still not seeing the results you're looking for...why?

Chances are it's your diet 🍽

""Eating healthy costs way too much money""

1 takeout a week can cost $20+

That's a chunk of a weekly grocery bill! 🍽

You're always tired and feeling sluggish, but this is ALL down to what you're putting into your body

To feel good, you need to a healthy balanced diet

Get in touch and let's set out a plan for your health & fitness goals 🏃‍♂️

Worried about investing money into a fitness program?

Why?

It’s priceless 😎

Most people say the 3 most important things are happiness, health and family

But many of those people spend lots of money on things that actually take them further from what they claim is most important.

Before you say getting or staying in shape is too expensive, ask yourself what you value most. 💪"

Time to stop exercising for punishment and start exercising for the right reasons ⬇️

Feeling better🤸🏼‍
Getting Stronger 💪🏻
Fun with friends👯
Improving your mental health 🧠

Plus many more"

To celebrate the coming of Summer, we've decided to bring back one of my most popular sales ever. We haven't offered this deal since before the pandemic, but with Summer around the corner, we thought it was the perfect time.

Maybe you really want to get your health and fitness back, but don't know how to get started.

Or, you're afraid you won't be able to keep up with others in the class.

Perhaps you're tired of wasting your time and not getting results at a "regular gym."

If this is you, keep reading ...

In our Small Group Personal Training program, we'll teach you how to do all the exercises you need to do correctly and safely so you can get the most out of your workouts and avoid injury.

There's no pressure to "keep up" since everyone works at their own pace on their own program.
We'll have your personalized workout and equipment waiting for you, so you don't even have to think. Just show up.

Now, we understand that you might be hesitant to commit because you're planning to travel this Summer and don't want to pay for a membership for times when you're not here.

We get it.

That's why the Summer Special has been our most popular promotion for years ... because it gives you the flexibility to sign up for the entire Summer and only pay for 2 months.

That's right ... you get to train with us for 3 months and only pay for 2 of them!

Sweet, right?

And oh ... if you're the type of person who has more time for exercise during the Summer because your schedule opens up a bit ... then this deal is a no-brainer.

What's the catch? Just that we only have 5 spots and the deal is available this week ONLY ... or, until all the spots are taken.

Are you interested? Just send us a message and we'll be in touch to answer any additional questions and go over how to get started.

We all get older.

It’s inevitable.

I don’t care whether you’re 25, 35, 45, 55, 65 or 75 … you’re older now than you were when you started reading this email.

No doubt you’ve heard the expression, “Age is just a number.” And it’s true. It’s not how old we are … but rather, how we’re aging.

There are 30-year-olds who are obese, taking six types of medication, and will need back surgery before they’re 40.

And there are 70-year-olds who’ve never ingested any medication except aspirin … or maybe an antibiotic when they were sick... and who hike the Grand Canyon once a year.

No matter how old you are now, you are going to be older tomorrow… and the next day… and the next.

So the question becomes, “What do you want?”

Do you want to be dependent on medication and orthopedic surgeries to navigate the last few decades of your life?

Or do you want to hike the Grand Canyon when you’re 70?

If you want the latter, the time to start strength training is now.

Getting stronger is the Fountain of Youth… and the Holy Grail of Health.

Embrace strength.

Give your body the blueprint to work for you … not against you.

Oh, and the best part?

It’s never too late!

The fitness and nutrition industry is a tricky place.

It can be tough to tell the difference between what's based in science and what's based in slick marketing.

With summer right around the corner, there's lots of not so scientific stuff floating around out there making it tough for those trying to lose weight and get in better shape.

Here are 3 basic truths that can be buried in the hype of marketing claims.

1. Getting in shape doesn't need to be painful. The right training program should make you feel better, not worse and there's no correlation between results and feeling like you've been hit by a freight train.

2. There is no "best diet." The best approach to nutrition is one that makes you feel good, gives you energy, and lets you lead a healthy, happy life.

If you're goal is weight loss, all of the above still apply, just make sure you are maintaining a slight (but not too much calorie deficit.

3. There's more to being fit than the number on the scale. While it's perfectly fine to have a weight loss goal. adhering to a regular training program has TONS of other benefits.

Being stronger,, feeling less stress, having more energy, having less pain, living a better life are just a few!

Unlike exercise and nutrition fads that get cycled through the public, these truths stand the test of time.

And they can help you w**d up some of the marketing hype that promises anything contrary.

If you'd like some help getting started on plan that fits your life, just let us know!

Do you want to feel more confident in spring and summer clothes?

So did Lee. And it was her reason for taking part in our 8 Week Slim Down nutrition coaching program.

Check out her story here.

"I’m 71 years old and I’ve been on every diet known throughout my life.

No permanent success.

Back in January, I decided to start the 8 Week Slimdown nutrition program with Marissa.

My goal was to look better and fit in my clothes for an upcoming vacation.

The course is an exciting, new approach and truly enlightening. It is a liveable food plan with no depravation.

Body scans are part of the deal to track real progress. They provide vital info to show me what we really happening beyond just the number on the scale.

After 8 weeks, I lost some weight but better still, I lost inches and dropped a whole clothes size! I lost body fat and increased my muscle mass. My vacation was great!

I felt good about myself, even in a bathing suit!

The 8 week Slim down gave me the tools and the coaching I needed for success. Use them. Do it for you."

There's still time for you feel your best this Summer WITHOUT having to jump on the diet hamster wheel.

If you're ready for a different approach to real results, Send us a message. I'll get you all of the details of our program that's starting soon!

Bonnie just wrapped up our 8-week Slimdown Nutrition Coaching Program and did an amazing job!

Check out her story below..

"I’ve always been restrictive with my food and then would binge…until now!

I’ve always thought I could do it on my own…until now!

I’ve always given up….until now!

The 8 Week Slimdown with Marissa has been the best thing I’ve ever done for myself.
Being a busy mother of 3 makes it very easy to choose my kids over myself. At 41, after trying all of the diets, I was lucky enough to be invited to try this program.

For the last 8 weeks, I’ve followed Marissa’s nutrition program along with training at Move Better….and it works!
My clothes are fitting better, my muscle mass is going up, my weight and body fat are going down.

Marissa is knowledgeable, motivating and fun to be around! She’s become a friend who really cares and keeps me going, even when “life” gets in the way.

I would highly recommend this nutrition coaching program to anyone, It’s simply the best!"

Our next 8-week program is starting soon! If you're ready to shed some Winter pounds just in time for the warmer weather WITHOUT having to follow a crazy diet and miss your favorite foods, send us a message! We'll get you all the details!

Ever heard of the 80/20 rule?

It's our way of saying quit trying to be perfect.

Instead, following something like this will allow you to enjoy fun foods in moderation (20%) so that you don't feel completely deprived.

You do this while you are still making sure 80% of the food your eating is made up of nutritious food choices.

You see...the more simple you make weight loss, the easier it will be to reach your goals

Plus, completely restricting yourself and cutting out fun food all together often leads to disaster. (Think blow out binges and lots of feelings of guilt)
⠀
Simply use this 80/20 rule to remind yourself that the majority of food you consume should be nutritious and in line with your goals.

And forget perfect!

P.S…..

If you'd like some help dialing in your nutrition to drop some winter pounds so that you can feel more confident in your Summer clothes WITHOUT strict dieting and calorie counting, Comment below with "Summer"

We've got a program that might be a perfect fit for you!

Social Support for more success!
You will be more successful at making healthy changes when you have strong social support (not to say you can’t do it alone it’s just easier with extra support )
3 tips to address what you are doing (your healthy changes) with the people closest to you:
1. Make them aware of what you are trying to do . What your goals are. Example is wanting to lose 10lbs by eating healthy snacks.
2. Let them know what changes need to be made . Example is replacing the processed/junk food snacks with healthy snacks like fruits and vegetables.
3. Explain what you need from them. Example is asking them to keep the unhealthy snacks to a minimum or saved for the weekend(or a specific time/event) OR just not eaten around me.
By hitting these 3 things with the people closest to you you’ll make them aware of what you are doing and less likely to sabotage what you are doing.