• By Kevin Kohan
  • 23 Dec, 2016

Three reasons people fail to reach their 'Health and Wellness' goals are....

- Lack of convenience
- Lack of planning
- Lack of support/motivation
So I have included 24 TIPS as to what you can do to help you reach your New Years Health & Wellness Goals! Everything you need to accomplish your Health & Fitness GOALS with conviction is here....

NOTE:  We have large group challenges every 3-4 months, so please e-mail if you would like info on ordering and joining us!

Whether you are thinking of taking on the AdvoCare 24 Day Challenge, have already purchased your challenge bundle, or are a few days in….then this post is for YOU!  Let’s get you your money’s worth and load you up with 24 tips to get the best possible results over the next 24 days and beyond.

As some of you may already know, My wife Carolina and I are Owners of HIT Fitness Warehouse in Fort Lauderdale, FL.  Our Team of Coaches and members act as a large support group that will help to coach through the challenge.  Although Carolina and myself have over 30 years of combined experience in the 'Health and Exercise Sport Science' industry, much of the data We have gathered has been through the experience of working with so many people.  We all seem to face the same road blocks, we all struggle with the same questions and we all seem to find the same success by making adjustments where we need to. Trial and Error!

I will just come out and say that we like to run a pretty strict 24 Day Challenge within our HIT Fitness Team .  Everyone has their opinion of "Do's and Don't".  Some may say they cut out all carbs and others may claim 'gluten free' is the best.  But I am going to share advice that has yielded the best results for me and the majority of our fellow Challengers! Best of all...we have the data to prove it!  Over the years we found that not everyone has the same goals....some may desire weight loss, while others might want to focus on 'Gaining Lean Muscle Mass' and improving their performance.  So we have customized meal plans and training regimens based off of the individuals specific goals!

So without further adieu….

1.  Read over the Daily Guide and products CAREFULLY.   As soon as that box shows up at your door I know it’s tempting to want to dive in head first, but trust me when I say you should look through your products and get a better idea of what the next 24 days are going to look like.  Take things one day at a time, but familiarize yourself with the products and what’s to come.

2.  MEAL PLAN.  Every weekend take 3-4 hours to prep your meals for the entire week.  I typically eat the same breakfast (spinach/egg white omelet and oatmeal)  and lunch (salmon or turkey burgers/power greens salad/sweet potato).  For dinners I plan a different meal for each night of the week.  Will keep it interesting for myself, but Carolina does better with consistency so she will pretty much have same thing every night (if she has Salmon burger for lunch, then has turkey burger for dinner).  Although you will have a customized meal plan guide you MUST Log your meals, as this will help you stay on track and feel organized.

You can see a few of the meals that I prepare throughout the week




3.  Journal your food .  This doesn’t have to be anything obsessive, and if it ends up becoming something you don’t enjoy doing, then stop.  The cool thing about what you will learn from this challenge is to stop obsessing over food.  Portions, calories, points etc…let them be a thing of the past.  But, I will say writing down what you eat is kind of fun, gives you a plan for the day, and gives you something you can look back on and share with your coach to see if there is anywhere you can make some changes if you feel stuck.   Starting January 2nd, 2017  we will be doing a daily check-in on our 'TEST 24 Day Challenge' Facebook page and encourage others to do the same and share.  It also gives others ideas to get creative.

 4.   Do the 24 Day Challenge with someone else for SUPPORT .  Get your spouse, family member, best friend etc to tackle the next 24 days with you.  It makes it fun to have someone who understands exactly what you are going through!  Plus it’s much easier to stay the course when someone you are close with isn’t tempting you with what they are eating, and supports you in your new clean eating lifestyle.

5.  Take before photos and measurements .  I know those before photos are hard to see…but take them!  You will feel so incredibly motivated when you can SEE the difference in a matter of 24 days.  Don’t let that scale tell you how you did, let the inches and visible proof do the talking.  You will be amazed!  If you are joining the challenge with us at HIT FITNESS WAREHOUSE, then this is the first thing we will do with our challengers.

6.  Plan on starting on a date that avoids tempting events.   Although I’m not encouraging you to keep holding off on starting a challenge, I do think it’s best to avoid beginning when you know you are about to leave for vacation, or the week before Thanksgiving etc.  This will help avoid temptation. If you are new to this clean eating lifestyle, then I would advise waiting until you know you have a low key month to get started.

7.  DON’T CHEAT.  Like seriously DON’T CHEAT!!  Repeat in your head over and over it’s only 24 days, it’s only 24 days.  Don’t take nibbles of things you shouldn’t, don’t sneak in one little treat because you’ve been so good, don’t have one drink just because it’s the weekend and you feel you deserve one.  What you really deserve is to truly commit to this, and to yourself that you can do this.  You are probably wondering how one bite of something can really mess up your results…the problem is that one bite just mentally gave you permission to do it again, and again.  There is a reason they call this a challenge…prove to yourself that you won’t be defeated.

8.  Don’t give up.  Ok, so let’s say you did end up falling off course and snuck in a few things that aren’t challenge friendly.  Don’t tell yourself that you have “ruined this” and there is no point in continuing on.  Although you can’t hit rewind, you can certainly press play and continue on.  Talk to your coach if you need a little motivation…that’s what we are here for.

9.  Exercise Exercise Exercise!!!   What you put into your body is the most important part of the weight loss equation, so the 24 Day Challenge can get you results without exercise.  But why not take all that extra energy you’ll be fueled with and do something with it that will get you even further ahead, and will just make you feel great?!  Plus, if you're doing it with us you will get the NEW '24 Day Challenge HIT FIT Training Program'!  Check out 'Coach K & C's Slick Six To Fit ' to find out what we believe are the most effective ways to conquer you fitness goals! 

If you are a beginner then Ease into what you are comfortable with.  Even just setting a daily step count and challenging yourself to move more than you did the day before.  Find a way to get in 20-30 minutes of something that gets your heart rate up!  You will be so surprised with what you can do!

10.  Drink lots and lots of water.  I repeat…drink lots of water!  Aim for one full gallon of H2O. Don’t worry, your Spark counts towards that! 

11.  Don’t skip your snacks.   Or any of your other meals.  It is so important to keep eating throughout the day.  Eating five to six small meals a day, they say, helps regulate blood sugar, control cravings and keep hunger at bay.  I know that fiber drink might make you full, and all that water drinking can curb your appetite…but really do your best to stay on an eating schedule especially with your supplements in the Max Phase.

12.  Speaking of Fiber Drinks .  There are a lot of silent observers  in the Facebook group, but let me tell you something…everyone comes out of the woodwork when our beloved fiber drink is discussed!  Are you ready for it?  Here’s your advice.  Throw it into a blender bottle, with ice cold water, shake it, don’t let it sit at all…and CHUG.  Keep adding water if you need to.  If you need to mix half a pack at a time you can do that too.  If you’re feeling really desperate squeeze the juice of a fresh orange into it, or mix it up with your Spark.  You’ve got this!

13.  Use Catalyst and DO NOT allow yourself to run out!   If you purchased the challenge  before DECEMBER 31st  then you will receive a bottle of JUMBO CATALYST with your challenge!  There is a reason this product is nicknamed “lipo in a bottle”.  The branched chain amino acids that are in Catalyst will help burn additional fat, tone, define and preserve your lean body muscle and enhance your strength and endurance.  This is my go-to product…all day, every day (and Spark too of course)!

14.  Buy extra Spark.  Speaking of Spark …if you like it, you’re going to want more!  Love the convenience of the packets that come with your challenge bundle, but next go around get yourself a canister of your favorite flavor.  It’s a much better value and will last you a long time…unless you have to share it all with your Spark obsessed husband like I do! 

15.  Eliminate all processed foods.   The next few tips will be advice regarding how to eat while on the Challenge.  As I mentioned at the beginning of the post, we run a strict, but realistic challenge, and details will be posted in the TEST 24 Day Challenge Facebook group.  There is no set definition on what “clean eating” means, and there are several opinions of what this encompasses.  The list below are foods and/or beverages that should be avoided at all costs Days 1-10 (Detox/Cleansing Phase) of the Challenge:

* Coffee/Soda/Alcohol* White foods (pasta, bagels, white bread, white rice, processed foods) * Soy Sauce or any sauces/dressings with sugar in them, or if it has an ingredient that you have a tough time pronouncing.  *Sugar * Dairy Products (cow’s milk, yogurt, cottage cheese etc) *Fatty foods, *Fried foods, *fast foods, *Red Meat

***Remember the above list is specifically avoided during the first 10 days of the challenge. Certain things may be reintroduced on day 11 .

16.  Incorporate all fresh foods.  

*Tons of fresh fruits and veggies *Brown rice (in moderation) *Brown rice pasta (in moderation) *Sprouted grain Bread (in moderation…Ezekiel is a good brand) *Chicken, fish, lean ground turkey *Almond milk *Eggs *Nuts- raw almonds, raw natural peanuts, raw natural peanut butter *Vegetable broths *Fresh diluted Juices *Legumes (in moderation).

Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed.

We have so many awesome recipes we will share in the Facebook group and at the facility that it’s almost overwhelming how many exciting meals you can create within these guidelines.  Which leads me to…

17.  Be creative with your food.  This is not a “diet”…yes, it’s a change in your diet…but we want you to feel like you can do this forever (because you can).  If you are on the group page,  Keep an eye on all the recipes we have.  Try something new each week, and of course stick with some of your favorites.  Try to make variations of some of your previous favorite meals…spaghetti and meatballs?  How about baked spaghetti squash with homemade turkey meatballs?  There are so many ways to get creative but…

18.  Don’t indulge in “good” versions of “bad” foods.  What does this mean exactly?   Stop with the gluten-free cookies and crackers and the Paleo-fying of desserts, junk food and baked goods. Just because they say they are gluten-free or Are 'paleo', doesn't mean that they are good for you. Trying to recreate some of your previous indulgences and addictive foods will not be what frees you from these bad habits.  Are there some great clean treats you can occasionally make for yourself post challenge?  Of course!  The problem with these kinds of foods are they still taste awesome and often people give themselves the green light to overindulge because they are “healthy”.  True…they are healthier (much!) but good luck trying to just eat one paleo peanut butter cup when you have been eliminating these kinds of foods.   If you are having a serious craving for something sweet, then obviously these are a much better solution than caving to the real thing but trust me when I say, don’t make these kinds of substitutions throughout your whole challenge…it’s a slippery slope!

19.  Don’t be a short order cook.  I know this is a hard one, but give it your best shot….what you eat, your family eats (yes, I mean your picky 2 and 4 year old).  If you start to feel like a slave to your kitchen and are making 3 different dinners for your household, this will get old real fast.  You can ease into it…if you’re making chicken fajitas for yourself maybe still use a tortilla and cheese for the other members of your family but even that, slowly start eliminating.  There are so many amazing meals you can make out there that everyone will like AND everyone will benefit from.  What’s better than amazing, fresh, non-processed and healthy meals for your entire family?  Nothing…good health for all!  (We have more tips for this in the Facebook group as well)

20.  Don’t step on the scale until day 11 and day 25.  Everything in-between doesn’t matter.  Come to think of it day 11 and day 25 weigh-ins aren’t all that important either.  Losing weight on the challenge is one of the awesome benefits that comes along with it, but if you can see past that number on the scale and focus on how you’re feeling, how your skin is glowing, how your pants are looser, your tummy is flatter, your energy is up, the intensity of your workouts have increased, your cravings have subsided, your bad habits have been kicked and how happy you are knowing you have only been putting the very best foods and supplements into you body…well then you can stop obsessing over that number on the scale, and be proud of your lifestyle shift.  We always say this isn’t a sprint, it’s a marathon.  Step off that scale….the number on there isn’t your medal for crossing the finish line.

21.  Talk to your coach.  Can you do the 24 Day Challenge on your own?  Yup…I did!  However, the whole premise for starting the Facebook group was to provide for others, what I felt I was lacking on my first challenge.  A support system.  A cheerleader.  A person to turn to for all your questions.  I am often shocked at the number of e-mails I get from people who are almost done with their challenges, and are completely lost in the process and are out on the internet trying to find the answers.  I can’t speak for all the other distributors out there, but If you participate in the challenge with our group you were getting much more than just supplements that will last you 24 dates…You are getting myself, Carolina and the the rest of the Specialists at HFW EXPERTISE , group support, and someone who genuinely cares about your success.  Put your coach to work, that’s what we are here for!  

22.  Plan ahead for day 25.   Failing to Plan is Planning to Fail! As you head into the middle of your Max Phase, and are feeling and looking the best you have in awhile…like many, you will start to panic.  What should I do next?  This is a great time to reach out to your coach (if they haven’t already reached out to you), to discuss what to do as your challenge ends and the rest of your healthy lifestyle begins.

23.  Become a distributor.  Liking how you feel?  Seeing awesome results?  If you’re ready to continue on with your new and improved lifestyle and have found some awesome new products that you can’t live without…save yourself, and potentially make yourself, some money.  Anyone who is deciding to be a product user should get in touch with their coach so they can hear more about getting 20-40% OFF  all of their future orders.

24.  Embrace the change .  This…all of this, is for YOU.  Taking on the 24 Day Challenge is not meant to be something that you push through just to be finished with and say you did it.  It’s not a quick fix.  It’s not something fighting against you, it’s not holding you back, you shouldn’t wish for it to be over…it’s helping you grow and emerge into a better version of you.  What you can learn in 24 days can honestly change the way you look at food, fitness and overall health for the rest of your life.  Go into this challenge with an open mind, and the willingness to allow this to be that game changer you have been searching for.  It really should be called the 24 Day Solution.

I hope you found these tips helpful and are feeling a bit more prepared for your challenge.  As always send me an e-mail at kevin@hitfitnesswarehouse.com  if you have any questions or head HERE  for more information


By Kevin Kohan 12 Jan, 2018

* BEGINNER - “I’ve never work out or rarely workout” 

Follow the workout below:



 CHAIR SQUAT (Sit on a chair and stand up) 10 REPS













 *  INTERMEDIATE - “I’ workout 2-3 times a week”  

Follow the workout below:  















*ADVANCED - “I’ workout at least 5 times per week consistently”  

Follow the workout below:















** Always consult with your primary physician or doctor before participating in any new exercise programs **


By Kevin Kohan 03 Jan, 2018

Hey my friend!!! Hope you had (and are still having) a wonderful holiday season and are gearing up for a STRONG 2018!

As awesome as the Holiday Season is with the endless supply of delicious foods and drinks, this may tend to knock some of us off our routine. Honestly, we're all human and it happens.

But we will not allow this to slow us down and stop us from achieving our purpose...our 'WHY'.

On January 8th , a group of us are committing to the ONE/80 Competition  & the Advocare ONE/80 SPRINT (for Distributors and Business Builders)  enroute to CONQUERING our lifestyle GOALS.

By Kevin Kohan 27 Dec, 2017

Ever heard someone give themselves permission to indulge their sweet tooth just because they just had a great workout? It’s a common excuse.

Many people believe that because they exercise, they’re in the black as far as their calorie input/output . But in reality, this sort of thinking is a sure road to failure . Most people with a lean body and a 6 pack didn’t get that way by rationalizing their way to the desert buffet.

Many people have no idea how many calories they take in on an average day, often severely underestimating when asked to take a guess at it.  But they also overestimate the number of calories they burn. The truth is, 30 minutes of the best boot camp in town,  will not cancel out that burger and fries!

Do the Math

Let’s look at the hard numbers. An average, moderately intensive workout will burn 300-400 calories in about an hour. That’s an hour of moderately hard work with plenty of sweat and hard breathing.  HIT FIT/Warrior Bootcamps   would be considered to be towards the Hard High Intensity workout, so about 700-850 calories for those who are going all out effort, 500-600 calories for the rest.

Now say on the way home from the gym, you decide to grab a couple of donuts from Dunkin’ Donuts. After all, you’ve earned it! In the 3 minutes it will take you to put away two chocolate frosted cake donuts, you’ve consumed 720 calories . All your hard work is wasted, plus you’ve provided your body with several hundred extra calories to store as fat!

Or maybe you just want to have some pizza and soda with friends. You consider the 600 calories you burned running on the treadmill for an hour today (at 10 miles per hour—that’s a really fast run for a really long time!), so you eat 4 pieces of pizza and a coke. No problem, right?

WRONG! You just downed 900-1,000 calories in about 10 minutes!

Is it really worth it?

Face the Facts

The bottom line is you simply can’t out train a bad diet.   If you try to spar a bad diet with exercise, the exercise will lose every single time . The only way to lose weight and get that lean, sexy, healthy body that looks great in anything (or nothing) is to eat a healthy diet AND exercise.

Your weight loss is driven by diet and maintained by exercise. The only way to get ahead in the calorie game is to eat fewer calories than you burn. Only then will you begin to see the fat melt away. 

Exercise builds muscle and can rev up your metabolism, but you won’t lose weight if you continually eat more than you can metabolize.

This is not to say that exercise is not important. It is! In fact, according to Barry Braun, associate professor of kinesiology at the University of Massachusetts at Amherst,  

“When you look at the results in the National Weight Control Registry, you see over and over that exercise is one constant among people who’ve maintained their weight loss.” 1

Want to keep the pounds off? Exercise! Exercise is crucial. And you must combine it with a balanced diet if you want to shed pounds.

Start Smart

Have you been trying to out exercise your diet?  Don’t be discouraged; many of us have been guilty of this. It’s time to rethink your weight loss strategy. Try the following tips to start fresh and recreate your body!

·         Plan, plan, plan. The only way you are going to get control of your diet is to plan ahead. Do not let yourself get hungry with nothing healthy prepared to eat; your will power will plummet and you will reach for a snack that will set you back. Keep food ready in your refrigerator that you can grab and heat quickly. And don’t leave the house without cool water, nuts, fruit, whole grain crackers and cheese. Make things really easy by using a service like Lean Eats.


·         Lift weights. When you start losing weight, you must protect your muscle. If you begin to lose pounds without adding in weight lifting , you will likely lose up to 25% of your muscle mass.  Also, after an intense weight lifting workout targeting at least 3 big muscles, your metabolism increases for up to 39 hours after you are finished.   And repairing that muscle tissue after lifting requires energy! Energy=calories burned.


·         Get some accountability. We’ll strike this note again and again: you need a partner. Remember, the single biggest determiner of your fitness success is whether or not you have an accountability partner. Find someone to trade food journals with and report on how you are doing with your will power.


You need both exercise and a healthy diet to be lean , strong and healthy . Don’t neglect either one!


To find out what your Meal Plan Guide should look like be sure to contact us at HIT Fitness Warehouse to set up your FREE Strategy Session with a HIT FIT Specialist NOW!  Email us at  Contact@hitfitnesswarehouse.com or Call 754.444.8348


1 http://www.nytimes.com/2010/04/18/magazine/18exercise-t.html?pagewante

By Kevin Kohan 20 Dec, 2017

The average person can gain 6-15lbs from November 1st through January 1st. Busy schedules, holiday parties and stress lead to this dramatic weight gain. More importantly, this lifestyle is unhealthy and prevents us from our ultimate goal of becoming fit.

 The manual is not just another “workout” plan. Our goal is that you will not only “survive” but thrive during this wonderful time.


Most of us already know the benefits of proper exercise, nutrition and rest. Unfortunately, during the holidays our priorities can become a bit misaligned and we begin to sacrifice this area.  

Exercise, nutrition and rest not only helps prevent weight gain, they also fight the stress and anxiety that commonly accompanies this time of year. Cortisol is the stress hormone and it can lead to increases in fat production and storage as well as stress levels. Needless to say, the holidays are no time to stop exercising.

It is possible to become extremely busy over the holiday season. But being busy is no reason to be unhealthy. Below are 4 workouts that you can do anywhere, anytime. All of the workouts are designed to take 15-20 minutes and only use the best piece of workout equipment: Your Body.

Perform the following exercises in circuit format completing one exercise after another with minimal rest. Follow the work-to-rest ratios as closely as possible. The first number is the amount of seconds you will exercise. The second number is the rest time. Therefore a 30/15 represents 30 seconds of work followed by 15 seconds of rest. During the rest time you will prepare for the next exercise. Perform as many rounds as possible in 15-20 minutes. Each time the workout is completed, the work-to-rest ratio changes slightly to increase results. Be sure to   make a note of the changes.

Workout #1

Workout #1

Session 1

Session 2

Session 3

Session 4






Plank Walkouts





Hip Extension Marching










Mountain Climbers





Jumping Jacks










Workout #2

Workout #2

Session 1

Session 2

Session 3

Session 4

Step out Squat





Push ups





Superman Hold





Single Leg Deadlifts




















Workout #3

Workout #3

Session 1

Session 2

Session 3

Session 4

Lateral Lunges





Cross Mountain Climbers





X- Situps





Single Leg Hip Extensions





Plank Jacks





Jump Squats










Workout #4

Perform the following workout in a circuit format. Complete the repetitions listed for each exercise resting only as needed between exercises. Complete as many rounds as possible in 15-20 minutes.

Workout #4

Session 1

Session 2

Session 3

Session 4






Russian Twist





1 Leg V-ups





Hip Extension/Leg Curls










Lunge w/Overhead Reach










**Stay tuned for MORE with part 2   HOLIDAY NUTRITION GUIDE   tomorrow night!



By Kevin Kohan 13 Dec, 2017

It's Week 3 of Holiday Hustle!

If the lazy voice in your head is louder than the motivated one, welcome to the club. We’ve clearly been there, so much that our partners and affiliates at Peerfit have elaborated on our training tips over the HOLIDAY HUSTLE below.

Article:    tips for how to beat it .

Keep hustling your hearts out, HIT FITTERS - for every class you CHECK-IN at HIT Fitness Warehouse we are donating 25 cents to the local South Florida and Puerto Rico communities.

Starting a new fitness regimen is exciting: you’ve created goals for yourself, committed to positively changing your lifestyle, and have said ‘yes’ to possibility. Your eagerness to start this lifestyle change is nearly palpable as you envision your new, healthier self going to Pilates three times a week and taking wheatgrass shots every morning (yum?). You’ve seen what your healthier future looks like, and you can’t wait to get there.

But, as time progresses, your regimen transitions, and your goals begin floating down that violent river known as ‘life’. That new routine you’ve established can quickly dwindle down into fewer workouts than you’d imagined in the beginning. You didn’t see it coming, but, somehow it happened.

Let’s face it… we’ve all been there.

Next time that ever-so-enticing devil on your shoulder tells you to hit the snooze button just one more time , use these five tips to keep your motivation strong.

1. Change your phone wallpaper to an image that inspires you.

Even though most of us won’t admit it, we look at our phones countless  times a day. Whether you’re waiting in traffic or in line at the grocery store, your smartphone is the first thing you reach for to keep your mind occupied. If you’re always looking at your phone, you might as well use its powers for good.

Read the rest at ..... https://pulse.peerfit.com/maintain-fitness-motivation/


2. Add motivational quotes to your iPhone alarm clock.

Here’s another way to surround  yourself with inspiration. For many of you, getting out of bed in the morning is one of the most challenging things you’ll do all day. If you’re anything but a morning person, but are trying to implement morning workouts, adding quotes to your alarm clock(s) can add a little umph to your wakeup call.

If you’re an iPhone user, here’s how you can add quotes to your morning alarms:

  1. Go to ‘clock’ on your phone
  2. Tap ‘alarm’
  3. Tap ‘edit’
  4. Choose an alarm
  5. Tap ‘label’
  6. Add in your favorite motivational quote
  7. Tap ‘back’
  8. Tap ‘save’

Read the rest at .... https://pulse.peerfit.com/maintain-fitness-motivation/

3. Exercise with a partner or group.

Misery loves company, right? Dripping sweat in a boxing class with a group of friends sounds way more exciting than doing it alone. Not to mention, exercising with a partner or group helps keep you accountable to show up. Plus, the  support  and encouragement you get from  group fitness  is unlike any other motivator out there.  In a recent study , of those recruited alone for the experiment, 76% completed the weight-loss program. Of those recruited in a group, 95% completed the program .

Read the rest at ..... https://pulse.peerfit.com/maintain-fitness-motivation/



By putting pen to paper, you’re making a physical commitment to your goals and are more likely to follow through with them.  Your fitness classes are goals: you are setting out each week to show up and give it your all.

Looking at your fitness classes like a business meeting will create more of an obligation for yourself. You wouldn’t cancel on your boss, would you? Write it in your planner or put it in your Google calendar like an appointment you can’t miss. Bonus: crossing off  completed tasks on your to-do list releases hormones in your body that send a feel-good rush to your brain, leaving you happy and feeling accomplished.

Read the rest at. ... https://pulse.peerfit.com/maintain-fitness-motivation/


5. Buy new fitness gear.

It’s crazy how much the perfect outfit can affect your confidence . When you love the way you look, you’ll feel better about working out. You’re excited and motivated to don your new sneakers to class, which has become your new happy hour. Instead of meeting your friends for coffee, you’re slipping into your new workout gear and heading off to meet them at your local barre studio.

Read more at .... https://pulse.peerfit.com/maintain-fitness-motivation/

Bottom Line.....

The key to staying motivated is making small changes a part of your lifestyle . Before you feel yourself slipping out of your routine, implement these tips into your daily routine to keep your momentum going strong.  

What are some tips you use to keep you motivated?

By Kevin Kohan 07 Dec, 2017

Working Out But Gaining Weight? Here’s Why

You’ve finally made it past the point of wanting to get healthy and lose weight. You’ve not only made plans for eating better and working out, but you actually put those plans into action. It’s been a month now, and not only have you not lost any weight, but you’ve actually gained some! Why?

Gaining weight at the beginning of a new exercise program is actually quite common. It’s a natural part of your body’s adaptation process.

If you haven’t exercised regularly in months, you can expect to add a few pounds at the beginning. But that’s OK. This weight gain is good weight gain , and it will do nothing to keep you from reaching your goals as long as you understand what is actually going on.

Increased Energy Reserve Capacity

Let’s assume that your calorie intake isn’t 500-1000 calories above maintenance levels on a daily basis. This is a safe assumption to make, as most weight losers don’t come anywhere close to eating maintenance calories.

 So if your calories are below maintenance levels, how could you possibly be gaining weight – especially if you’ve been exercising too?

Your body stores energy in two main forms – fat and glycogen. Fat storage is fairly linear – meaning it fluctuates slowly based on your current lifestyle.

However, glycogen storage can swing wildly on a day to day basis depending on the type of exercise you do, the amount you do, the composition of your diet, and how long it’s been since you’ve done any exercise.

Glycogen Storage

Glycogen = Glucose + Water

Your body takes the glucose it gets from the carbohydrates you eat, then combines it with water and stores it in your muscles.

In fact, every gram of glucose is stored with about 3 grams of water. Taking that one step further, the average person can store about 15 g/kg of body weight of glycogen. So, let’s do a little math:

  • A 200 pound person weighs about 90kg
  • At 15 g/kg, that person carries 1350 grams of glycogen (15 * 90 = 1350)
  • 1350 grams equals 3 pounds (1350 / 453 grams in a pound = 3 pounds)

That’s right, 3 pounds of glycogen is what this person stores on average. If he were going from a sedentary lifestyle to a very active one, the swing in water weight could be several pounds.

Going From a Sedentary to an Active Lifestyle Results in Initial Weight Gain

This is the biggest reason people see stagnant weight loss or even weight gain at the beginning of a weight loss program. They go from a sedentary lifestyle to one that is much more active. This transition causes many changes in your body.

Going from doing hardly any exercise to working out several times per week increases your muscle’s energy storage capacity. Your body needs more fuel, and it adapts by storing more of the carbohydrates you eat as glycogen in your muscle.

So when you first start a weight loss program you very well could be losing fat, but that fat loss is masked by a corresponding gain in water weight. You very easily could have lost one pound of fat the first week but gained one or more pounds of muscle glycogen.

Then, you step on the scale, see no change in weight (or possibly a gain), and think all your hard work was for nothing.

Sound familiar?

Take a look below at the progress sheet of a client of mine. She used to be very active but had been sedentary for the last 8 months. She was ready to get back into the gym and start losing weight.

But what happened at the beginning is what many people experience – weight gain even though you’re doing everything right.

Over the first 3 weeks she actually gained weight. And as you know, it can be very disheartening to be doing all that work only to see the scale increase.

But she stuck with it, and without any drastic change in calories, proceeded to lose about 7lbs and 6 inches over 12 weeks. However, her true fat loss was much higher, as her strength increased and she put on muscle during that time.

Jessica chose to continue on her own after 12 weeks, but I checked in with her a couple of months later and she was down into the 160s without having to cut any more calories. A little patience and trust in the process at the beginning really set her up for long-term weight loss.

I asked her if she was OK with me sharing her program with you and she was happy to do it if it would help others. 

So if you're interested in these notes – her entire 12 week program, which includes her meal plan, exercise program, and even some personal notes, then....... 

EMAIL ME AT KEVIN@HITFITNESSWAREHOUSE.com   and I will send it right on over to YOU !

Weight and Fat Are Not the Same

You might think that is an obvious statement, but if it were, there wouldn’t be so many people wondering why they’re working out but gaining weight. This weight is good weight. It is fuel within the muscles for high-intensity exercise. It is going to make your muscles look full and perform their best.

Weight is comprised of muscle, water, tendons, bones, ligaments, organs, fat, and any other mass that’s part of your body. Fat is plain and simple – fat.

This is the reason why your weight fluctuates so much on a day-to-day basis. Being that your body is made up of 60% or more water, the daily number you see on the scale is typically a measure of water fluctuation.

Fat loss is much more linear and stable in comparison. Keep this in mind when you step on the scale. The number can be deceiving.

Be Prepared For Some Weight Gain

Assuming you at eating the proper amount of calories, it can sometimes take 2-4 weeks before the scale starts ticking downwards, especially if you haven’t been working out consistently. Body composition changes are occurring, they just aren’t being reflected on the scale. Not to mention, you are definitely healthier than when you started.

Pay attention to other progress markers too – how your clothes fit, the mirror, strength, confidence, improved body image, improved blood pressure, reduced stress, etc. In the end, these progress markers are more important anyways.

If they improve over weeks and months, the side effect will be weight loss. Be patient and trust the process. Your body is changing from the inside out.


*Statistics and research from Tony Schroeber

By Kevin Kohan 29 Nov, 2017

Blog Post written by Peerfit Health & Wellness 

Diversifying your workout routine can have major payoffs. Just like you may get bored with the same meals over and over again, your body gets bored with the same exercise time after time. Your muscles become immune  to the routine movements and exertion – making your workouts less effective over time.

Adding variety keeps your body guessing – making it easier to not only accomplish your fitness goals, but to hit the full spectrum of mental health benefits that you might be looking for, too.

Variety can help make sure that your workouts continue to “work for you.” We all have different fitness goals; whether it’s to lose weight, gain strength, blow off steam or get in some “me” time. With that said, how can you choose the right fitness classes to help you reach your fitness goals and add in some much-needed diversity ?

--- Here are the fitness classes you should be taking, based on your goals. ----

RUN FOREST RUN! (if you're a long distance runner)

You wake up each morning, slip on those sneakers, head out the door and jog until you reach that runner’s high. Of course, running has countless benefits and is a fantastic option to maintain overall health. However, your body can easily grow accustomed  to that three-mile loop everyday.  Since you are already getting your heart pumping regularly, the right class for you involves the integration of flexibility and strength training.

You can combine the two at yoga , Pilates , or barre  classes. Running is hard on the joints, so these options are perfect for activating muscles without putting pressure on your joints. The muscle isolation involved in these classes really helps to build strength in certain areas that benefit your running (think: glutes, core), and the stretching involved helps to get rid of muscle tightness.

“Workouts like yoga, Pilates, or barre are great because they are able to provide stability throughout the body, which is reduced with long distance running, due to a breakdown of muscle.” -P.J. Orgass, ATC, LAT, Saddlebrook Sports Performance


IF YOU'RE ADDICTED TO HIT (High Intensity Training)

You’re a WOD wonder. You are so dedicated to your gym that you eat, sleep, think, breathe CrossFit or various types of High Intensity Training. However, your body needs a little something else every once in awhile.

It’s no secret that HIT FIT is a 'no joke' kind of workout. It encompasses different tools such as dumbells, kettle bells, barbells, bodyweight, bands, etc...There's also elements from Olympic weightlifting, plyometrics, high-intensity interval training, gymnastics and other forms of exercise to create a major sweat-inducing workout. Your muscles are often sore and you push through the next WOD because ‘no challenge, no change’, right? Well, the addition of a calming, muscle-relaxing yoga  class will do your body good .

Stretch out those muscles, focus on restorative poses, breathing and clearing your mind.



You ‘Namaste’ almost everyday. You’ve mastered the art of meditation, your muscles are strong and your body is lean, but you are looking for something with a little more intensity and cardiovascular work. Zumba or indoor cycling  are great options for you.

Quite the contrast to yoga, Zumba offers a fast-paced, dance-style workout that surely keeps your heart healthy. This class also keeps you engaged the entire time. Classes are about an hour long- that’s sixty straight minutes of salsa dancing and hair flipping. In addition to being a good complement for yoga, Zumba is a good replacement for those who despise running or the elliptical. And who doesn’t love a good dance party?

Indoor cycling is a great option for yogis because of its low-impact nature. You can get a killer cardio workout in, a distinct change from your yoga routine, without putting much stress on your joints . And just like Zumba, spin class is a great place to get lost in the music while you sweat. Most spin classes ride to the rhythm of the beat, allowing you to work with  the music.



You’re extremely busy, your sleep schedule is out of whack, and you’re just looking for something that fits into your work week and allows you to relieve some stress. While yoga may sound like an obvious answer, sometimes the best option is a higher intensity workout.

Kickboxing  and/or boxing  classes are great alternatives. Let out your anxieties on a punching bag and simultaneously learn how to defend yourself.  The constant kicking and punching motion required in these classes not only works your arms and is a great form of cardio, but you will definitely be feeling it in your core, too.

These types of classes are also great for beginners or those looking to re-start their workout routine. We may have to rebuild the stamina and motivation to workout but throwing punches and kicks is something that comes naturally.

If you can feel not only your mind, but your body, becoming bored of your fitness routine, it’s likely time to switch it up. Try something you’ve never tried before, or be strategic about which fitness classes you start to implement. Regardless, fitness is more fun when you keep your body guessing.

**What’s your favorite way to switch it up?

Please post your favorite ways in comments below!



By Kevin Kohan 22 Nov, 2017

Let’s face it: it is hard to stick to a healthy eating and exercise plan during the holidays. Everywhere we turn there are tempting foods and drinks—from treats at office parties to our own traditional family favorites. When you add in a busy schedule filled with shopping and get-togethers that make it tough to squeeze in exercise, you have a recipe for disaster as far as our scales are concerned.

The good news is that you really can get through the holidays without gaining weight. It will take some effort, but you will thank yourself a thousand times when January 1st rolls around and you have no regrets!

Your Goal: Maintenance

In order to greet the New Year without tipping the scale, it is wise to try to maintain your weight during the next few weeks instead of trying to lose.  Remember: you want to enjoy the holidays, not be miserable from deprivation. This means that you will allow yourself occasional treats and splurges and keep the scale where it is rather than trying to actually decrease your weight.

There are several ways to accomplish this:

·         Don’t skip your workouts . Even moderate intensity workouts can burn 300-400 calories per hour. You need this calorie-burn to keep up with the richer food that you will be eating. You will also be less likely to overeat if you have just sweated through a hard workout!

·         Eat breakfast.   People who eat breakfast consume fewer calories throughout the day than those who skip this important meal.

·         Keep a food diary.   Write down every single thing you eat—even if it is only one bite of shrimp cocktail. It is a proven fact that keeping a food journal results in better weight control than not keeping one.

·         Monitor your hunger.   Never show up at a party or buffet ravenous—you will most certainly overeat. Drink water and have a protein-filled snack (such as nuts or cheese) before arriving. This will help you to have more self-control around the temptations.

·         Weigh yourself twice each week . Normally it is not a good idea to step on the scale too often, but during the holidays it’s a great way to stay on track with your goals. If you see the scale start to creep, you can immediately take steps to correct it, such as backing off your calories for a day or two, drinking more water and adding in a little more exercise.

·         Watch your portion size. If you have an idea of how much food you are putting on your plate, you will be less likely to overdo it. Take a look at the chart to familiarize yourself with portion sizes as they compare to your hand.

·         Deal quickly with leftovers. If you have unhealthy leftovers in your home, you are likely to indulge. Don’t leave them sitting around. Freeze them, give them away or toss them. It’s not worth the temptation!

·         Check in with your future self.   Every day, speak to yourself from the future—say, from January 1. Thank yourself for doing the tough work of self-discipline during these holiday weeks. You might say something like this:

“Thank you! I feel great! I’m no heavier than I was in November, I’ve stayed on track with my exercise, my energy is incredible and I’ve got the momentum to spend the rest of the winter getting in even better shape before spring gets here!”

·         Go public . Sound scary? It’s supposed to! Let others know what your current weight is and check in with them each time you weigh yourself. That kind of intense accountability will give you will power when the cheesecake and fudge starts showing up at the office!

You can survive the holidays with no added weight gain. Remember these tips and keep a vision of what you want to feel like on January 1 in mind. It’s going to be a great holiday season!


By Kevin Kohan 15 Nov, 2017

I get it. Very few people want to think about fitness and weight loss around the holidays.

From Halloween to Christmas my blog’s traffic drops. Clients get lax with their check-ins. And scale cursing commences.

We just want to eat and do what we want and worry about weight loss when the New Year’s resolutions come around.

This same pattern has gone on for 7 years, and it’s not going to change anytime soon. Traffic drops in half and then in the weeks after Christmas it quadruples. The same thing can be seen with foot traffic in gyms during that time.

So how do you navigate this fitness lull so you don’t keep back-tracking on your goals? And how do you do it without constantly feeling like you’re being harassed about your body?

Focus On Relative Progress

Progress isn’t always measured in pounds lost. If you typically gain weight during the holidays, then maintaining your weight is progress.

Go into the holidays with realistic expectations on what progress is. If every year during the holidays you gain 5-10lbs, then don’t beat yourself up if you don’t lose any weight this year.

In this case, simply maintaining your weight is progress. It’s an improvement over your past behaviors. Weight loss isn’t the only measure of progress.

Motivation comes in waves . There’s a good chance you’ll get swept up in the New Year’s resolution bug, so if you can just make it through the holidays you will get that added burst of motivation to take you to new weight loss lows.

Gain Some Perspective        

We get ourselves so worked up around the holidays and obsessed over what to eat that we eventually say “screw it, it’s not worth it. I’m going to enjoy myself and start over tomorrow (or Monday, or New Years)”.

But those three holidays (Halloween, Thanksgiving, and Christmas) over the course of two months aren’t going to make or break your progress. It’s what you do the other 58 days that will influence your outcome.

You’ll eat 10x more food in the last two months of the year on the days between the holidays. That’s where the difference is made.

The holidays don’t need to be a source of stress. They’re supposed to be a way for you to relax and enjoy life a little.

So you need to strategically enjoy yourself , do your best, and then move on and get back to doing more of the healthy behaviors you want in your life.

Plan For Fun Foods

You’re going to eat things that don’t mesh with your goals . There’s a lot of social pressure. Our environment changes. And there’s a lot of desire to “let go” on your part too.

The key is to plan for fun foods and eat them in moderate portions. Try to eat what you want, be mindful, and STOP EAT AT 80% FULL!

This takes mental preparation at a time when you’re thinking rationally. If you wait until the moment comes the emotions will drive impulse behaviors, and I’m willing to bet you won’t like the outcome.

You Can’t Always Control What You Eat

What you eat isn’t always in your control, and that’s OK. Unless you personally prepare and eat every single meal at home, there are going to be times when what’s being served doesn’t really align with what you’re trying to accomplish.

Here’s the thing though – while you can’t always control what you eat, you can always control how you eat. And how you eat has a much bigger influence on your outcome.

What that means is you always have the final say over how much you eat. And you have control over your mindset surrounding food and whether you’re living with an abundance mindset or one that creates scarcity.

Stressing over eating a piece of pie and then guilt eating has a much bigger negative impact on your goals than having an abundance mindset , giving yourself permission to eat a reasonable portion of dessert, eating it mindfully, and then stopping before you’re stuffed.

Same situation. Different perspective. Different outcome over time.

Stay Active Doing Something You Enjoy

Holiday schedules make it tough to get in consistent workouts. So it’s important that you don’t have an all-or-nothing attitude around physical activity during this time.

Just because you can’t strength train 3 days/week doesn’t mean that once/week is bad. Do your best. Try to stay active.

Daily walking through this time period can do wonders. Any extra workouts are an added plus.

Daily activity, however small, coupled with planning and mindful eating will keep you on track until things get back to “normal”. Then once the holiday season is over you won’t be trying to work off all that accumulated weight, and instead can focus on taking your body and mind to the next level.

By Kevin Kohan 08 Nov, 2017
I recently wrote a blog post about The Road to Fitness "Why Getting Fit Is a Priority".  I explained in Step 1 how you MUST Create INERTIA and then use the Momentum to your advantage.  Why you ask?  Because Life will vary from day to day so you must Adapt and when you are able to adapt this is when you STRIKE and you get moving!  Understand this and Except this because when you do everything just seems to move much smoother when you are able to 'ride the wave'.. 

Get your MINDSET rght!
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