30 days of hard work, PERFECT nutrition, accountability, and consistency. This is exactly what my challenge was about and this is what we should all be doing not just for 30 days a year, but for 365 days a year (ok, maybe 364…). Why 30 days? It’s the number days needed to break old habits, form new ones, start noticing real change and feeling the difference. Regardless of body type, exercise history, or eating habits – I laid down this challenge to all my clients and tailor made an exercise and nutrition regimen for each of them. They did me proud by ALL stepping up and taking their fitness to next level. But a massive shout out and huge congratulations goes to David who achieved a body fat reduction of 7%, from 19% body fat on day 1 down to 12% on day 30! But it doesn’t stop there. David’s next goal is to get down to 8 percent body fat, and move into a lean muscle building phase! Read a quick Q&A with David on how he won the 30 Day Challenge. #powerron #letsgetit
WHAT GOAL DID YOU SET OUT TO ACHIEVE AT START OF THE CHALLENGE, AND DID YOU MEET OR EXCEED THAT?
My goal going into the challenge was to be able to feel confident wearing a swimsuit! I’ve skipped on too many pool parties and beach days in the past because I wasn’t proud of the way I looked, and I never want to feel that way again. I definitely feel a lot better with my shirt off now, although I wouldn’t say I’ve met my goal. There is always more work to do!
HOW MUCH BODY FAT DID YOU ACTUALLY DROP?
My weight dropped 8.5 pounds overall during the month, and my body fat ratio dropped 7%, from 19% to 12%.
HOW MANY CALORIES – AND SPECIFICALLY GRAMS OF PROTEIN – DID YOU EAT EACH DAY?
I try my best to keep my daily caloric intake right at 2,000, although I admit some days I am better than others! Roughly a third of my diet comes from protein — 150 grams per day on average.
WHAT DID YOU DO TO ACHIEVE YOUR GOALS IN THE GYM?
Consistency is the key. If I feel like skipping a workout, or eating a big bowl of ice cream, I just remind myself that if I stick to the program, I’ll get the results. Daily tracking of food, exercise, and weight has been absolutely essential to achieving consistency. Yes, it’s a huge pain in the ass. However, without keeping a record of intake and output, it becomes incredibly easy to fall off track.
WHAT DO YOU THINK OF TRAINING WITH RONFIT?
Working with Ronnie is empowering. Changing literally every aspect of my diet and physical activity was daunting to say the least, but with Ronnie, I have an expert to guide me through the process who cares about me and is invested in my success.
ONE UNIQUE THING ABOUT RONNIE AS A FITNESS TRAINER?
Ronnie has an ideal demeanor for personal training. He’s always upbeat and friendly, but he knows when it’s time to get down to business. He brings real focus to his work and I feel that he maximizes every single minute of our sessions.
WHAT WAS THE BEST PART OF DOING THE CHALLENGE?
Seeing the results! Every time I check my weight graph and see that downward slope, it gives me an amazing sense of accomplishment that keeps pushing me forward. And when Ronnie showed me my ‘before and after’ pics at the end of the challenge, I was blown away! I’ve also received a lot of positive comments from friends that have noticed the change. It definitely makes all of the sacrifice worthwhile.
WHAT WAS THE WORST PART OF DOING THE CHALLENGE?
Having to restrict my food and alcohol intake is probably the most difficult aspect. On the weekends when I wanted to go share a few beers and greasy appetizers with friends, I had to remind myself again: stick to the program. It’s not pleasant, but honestly it’s WAY better than the regret I feel after cheating.
HOW HAS GETTING MORE FIT AFFECTED YOUR DAY TO DAY LIFE?
Becoming more fit has boosted my confidence level in just about everything I do. School work, finances, relationships — you name it. After all, it takes a serious amount of commitment and discipline to change your body. When you internalize that discipline mindset, you almost can’t help but apply it to other parts of your life. You start to think, “if I can do that, I can do anything!”
HOW IS TRAINING WITH RONFIT DIFFERENT TO OTHER TRAINERS YOU’VE WORKED WITH?
Lots of trainers can give you a good workout. But when you train with Ronfit, the support doesn’t stop when you walk out of the gym. We communicate regularly outside of training sessions to ensure that I’m staying on track and answer any questions I might have. Does he have to? Of course not. He does it because he genuinely cares. That’s the Ronfit difference.
NOW YOU’VE ACHIEVED YOUR GOAL, HOW ARE YOU GOING TO KEEP IT UP?
I think it’s important to understand that physical health is a journey than never ends. I still want to continue to improve my strength and physique, which means that I’m going to stick to the principles that have gotten me to where I am now: balanced nutrition, controlled portions, and of course plenty of training and exercise!