How do you handle Super Bowl Sunday?

Patriots or Rams? Buffalo Chicken Dip or Spinach Dip? Allowed to indulge or stay on track?

These are all valid questions. The Super Bowl is VERY bad timing. I mean, it’s at the beginning of the year when we are all hyped up on crushing our goals and it brings a ton of greasy, tempting food and beer; and that is NOT the recipe for a flat tummy or ripped abs! Do we want to fall down so early in the year on our goals? Are we going to take 10 steps back in 1 weekend? Well, I have a few things to say about this.

The Super Bowl doesn’t only bring “bad-for-you” finger food and alcohol. It also brings excitement, whether you are a football fan or not. It brings family and friends together for an event that people celebrate everywhere; and one weekend of indulging will not throw you off track. However, putting those types of food into your body may have some effects such as bloating and fatigue. Luckily, this is just temporary. It is okay to indulge and take a day or two off.

If you are stressing about temptations and want to take a healthy route, while also enjoying yourself, here are a few “guilt-free” snack tips and general tips to follow the day before, during and after the Super Bowl to help your body prevent bloating, stomach aches and fatigue:

(Click here to receive some HIIT circuits that you can do either at home or at the gym to get your sweat on!)


Nachos: It’s all about alternatives!

  • Make your own chips
  • Cut very thin potato or sweet potato slices
  • Drizzle olive oil and desired spices in the oven for 15 minutes (or until desired crispiness) at 400 degrees
  • Or find a chip alternative
  • Make your own guacamole
  • Top with veggies
  • Find a dairy free cheese if you are sensitive to dairy

Mini Tacos: Increase protein and veggies!

  • Cook up some shredded or ground beef, turkey or chicken
  • Use some of that fresh guacamole and squeeze in some lime
  • Sautee veggies to top
  • Fill small tortillas or iceberg lettuce leaves with filling
  • Replace sour cream with plain greek yogurt- may add dill or any herb/spice


Water Intake:

  • Prevents bloatin
  • Flushes out toxins
  • Prevents headaches
  • Increases energy
  • Helps with appetite control

Green Tea:

  • Decreases inflammation
  • Contains minerals and antioxidants
  • Natural energy
  • Kills bacteria

(Click here to receive some HIIT circuits that you can do either at home or at the gym to get your sweat on!)

  • It makes you feel good
  • Helps with managing blood sugar and insulin

There are many ways to help your body after indulging. There are also ways to indulge in a smart way. However, it is important to live a balance; meaning, you should not completely restrict yourself when with family and friends celebrating holidays or events.

Enjoy yourself!

Keeping Yourself Accountable

Do you ever feel extremely motivated on January 1st and lose your motivation in 2-4 weeks after not seeing those results you have in mind? Listen, we’ve all been there. However, it is up to YOU to keep yourself accountable for the goals you set.

Do you remember those tips for motivation I mentioned in  How To Pick A New Years Resolution ? Well, here is where you need to use those tools to keep you going. Another motivation tool is keeping yourself accountable.

Hitting smaller goals to reach your bigger ones is extremely important for not only motivation, but also self-confidence. Whether it be by logging your progress or the actions you take on a social platform, a private diary, or telling a friend or family member, documenting the steps you are taking can keep you on the right track.

Personally, I use social media. Something about putting it out in the public, saying I am going to do something and showing the steps I am taking to get there, keeps me accountable. However, at the end of the day, if I didn’t do what I said I was going to do, that is on me - my goals are effected, nobody else’s.

At the Abs Company, two of our Core Values are: “We Believe That Hard Work Pays Off and Produces Results That Matter” and “We Believe in Never Giving Up Because Nothing is Impossible”. These hold true in every aspect of goal setting. Your goals matter and it is not impossible to get there. However, it does take hard work.

I am here to ask you today - ARE YOU KEEPING YOURSELF ACCOUNTABLE? Have you started on your goals for 2019 or have you been slacking? What can you do RIGHT NOW to move the needle? It doesn’t have to be something big, take a lot of time or money - it can be small. A lot of small things turn into big things. So let’s keep going and start keeping ourselves accountable!

Fitness in 2019 – How we will “Change More Lives from the Core”

I'm excited to bring you a post from our Vice President of Sales and lifelong fitness enthusiast, Michael Ritter. 

Yesterday I had the pleasure of visiting a gym in Central New Jersey. I was honored to be invited to help the owners and staff with their open house. I also served as the MC, which I love to do as well since I get so inspired from getting folks excited and motivated about fitness and just simply feeling a little better today than they did yesterday. I am very proud that as a company our purpose is “We Changes Lives from the Core.”

The #1 question from the owners yesterday, and I believe this is pretty universal in our industry, how can bring more community members through our doors so we can change more lives through fitness - which in turn leads to a more healthy revenue for my business.

Just this week, at a team sales training , our CEO Sean Gagnon, provided us with a clip from one of our favorite authors and speakers, Ed Mylett. During this seminar, Ed discussed the tie between “persuasion, influence and certainty.”

Bottom line – the more certain person ALWAYS persuades and influences the less certain person. This applies to our industry in that, to truly move the needle and Change More Lives, we MUST be more CERTAIN than the potential member that walks through our doors or that we speak to on the phone. I would venture to say that 99% of our community WANTS to be more healthy, have more energy, higher confidence levels, etc. Yet, they are afraid or intimidated to join our health clubs since they have failed previously or maybe in their eyes don’t “fit in.”

I saw this in action first hand yesterday. A potential member walked in the door of the club to simply "check out the gym".  I am quite sure they drove to the club and walked in because they wanted to get in better health. I could also easily tell they were feeling a bit un-easy about joining due to possible past experiences or all the action that was happening in the gym. However, this is where certainty comes in…

The new potential member is looking to feel secure, to make sure they have equipment and offerings that are intuitive and not too complicated so they will not stand out as the “new” person and look awkward in front of the other members. The most important take-away here is this…So often we try very hard to influence the member to join our clubs because of all that we have to offer, amenities, etc. Yet here it is – The potential member is only looking to see if YOU believe what you are saying. That’s it. When I was watching the owner, you could plainly see he “believed” in their equipment , service, and staff and was 100% confident that this potential member will be better by becoming a member. You can easily see he was CERTAIN!  This is why is it critical that owners, GM’s, and all team members train daily and become experts and confident and believe so deeply in your services, equipment and system. 

Result – the owner did sign up the prospect and now will have the opportunity to Change More Lives from the Core!

The Best Way to Get Started is to START!


“How to get ripped abs in 1 week”- is this you?

Is this something you would like to achieve in your first week of 2019? Well, I hate to be the bearer of bad news, but, you can not get ripped abs in 1 week. However, you CAN get a strong start on your 2019 fitness journey! If you don’t know where to start, start here; and if you haven’t already, review our last blog How To Pick A New Years Resolution. The best way to get started is to start!

1. Get Organized

A lot of people struggle when trying to figure out where to start on their fitness journey because we all want that ‘quick fix’ or more specifically, ‘lose 20-40 pounds in 2 weeks’. It is easy to fall off of your goals when you gear up for instant results and don’t see them. If having ripped abs was so easy, we would all have them!

Don’t worry! You can get there. Start with writing a list of your fitness goals and what you believe it will take to accomplish those goals (i.e. working out 4 times a week or not eating as much sugar). Next, determine the obstacles (i.e. time, motivation etc.) you may have to overcome and lay out specific steps you can take to overcome them (i.e. write out your schedule and find your “sweet spot” for time that you will have time for a quick workout, buy some new workout clothes or find someone on social media/podcast app who motivates you!). Now that you know what it will take and are prepared for some speed bumps, it’s time to move forward.

2. Seek Professional Advice

Asking for help can be hard sometimes. However, using professional resources such as a dietician or personal trainer can be helpful! Now I know what you might be thinking: “I don’t want to spend that kind of money on additional services”. The good thing is - you don’t have to! Most people/places offer free consultations. Don’t forget- you always have me, Emily Carrara, the Master Trainer at TAC, to help you! Lean on people who understand your goals and guide you in the right direction based on what you have laid out. It is easy to think BIG, and that is good! However, your smaller goals to reach your bigger goals need to be attainable and realistic. Seeking professional advice can be a huge help in making sure your organized plan will get you the results you want. Now, although you don’t NEED to seek professional help, I highly recommend it!

3. 1 Small Change

Once you have figured out what you need to do and have all your ducks in a row, it’s time to finalize your plan and take ACTION! List your priorities and start on your first task/goal. I recommend starting slow and building up as you go along. Maybe this means getting to the gym twice a week or having dessert only 3 nights a week instead of 7. Start as slow as you need. Every change makes a difference. Slow is ok, stopping is not!

Remember: there is no quick fix! The best thing you can do for yourself is to START. I have said it before and I will say it again, the best plan is the one that works for YOU! Happy New Year!