Keeping It Off A lot of us can lose weight, but how many times have we ended up gaining it all back (and then some)?  This is what we know about successful, long term weight loss from the National Weight Control Registry. People in the NWCR have lost at least 30# and kept it off for over a year.
🥓 They eat breakfast – 78% of them eat an early meal.
🏃‍♂️ They exercise every day – 90%, in fact. If you’re reading the blog today, hopefully that means you’re adding to your exercise time today too!
📺 They limit TV time – Over half of the registry members watch less than 10 hours of TV a week.
⚖ They weigh themselves – … at least once a week.
💭 They have a deeper goal beyond a 6-pack – What is your why? Having an intrinsic value beyond looking slim will help you succeed long-term.
If you have specific diet and nutrition questions, feel free to come by Feb 26th for our Q&A with Mario. If you can’t make that, any coach will help you out. All you have to do is ask.

Warmup
0:00 – 10:00
Jump Rope/Quick Feet 3 minutes
Instructor Mobility

Strength
30 minutes (15:00 – 45:00)

A. 15:00 – 27:00
4x EMOM

Level 4

8 Strict Press at 115/95#
8 Chin-ups
Rest

Level 3

8 Strict Press at 95/75#
8 Chin-ups
Rest

Level 2

8 Strict Press at 75/55#
8 Chin-ups (use box to support legs if necessary)
Rest

Level 1

8 Strict Double Kettlebell Press
8 Chin-ups (use box to support legs if necessary)
Rest

B. 30:00 – 42:00
4x EMOM

Level 2-4

8 Dips
12/12 Hammer Curls

*Ring, bar, or box dips are ok, just make sure you use full ROM and no kipping. Kettlebell or dumbbell curls.

Level 1

12 Hammer Curls
8 Box Dips

Durability
45:00 – 60:00

4x NOT FOR TIME
3/3 Turkish Getups
12 Strict Hanging Leg Raises/Knee Tucks