Time to Get Leaner! How long have you been talking about losing body fat? Weeks, months, years? Achieving lean body mass can help you reduce event times and can really make you feel good about yourself and improve your self-esteem. Are you ready to challenge yourself to finally do it this time?

In order to have the best chance for success, get your body fat measured so you can see where you are right now and determine what a healthy amount to lose. If you do everything perfectly, you can expect to lose up to 4% of body fat a month; however, it is more common to achieve 2-3%. Healthy body fat percentage ranges from 8-18% for men and 18-28% for woman. For those who want a more competitive advantage, body percentage can be up to 3% lower (5% for men, 15% for women) before risk of injury goes way up.

In order to help yourself lose body fat percentage, here are a few things you can do:

• log your food
• stay accountable and report in to someone or something
• eat 4-6 small meals a day
• don’t overeat, but eat enough to cover your resting metabolic rate (an RMR will help you understand your daily caloric needs!)
• drink 12 oz of water 6-8x per day
• work out almost every day - keep moving to burn calories!
• get enough sleep
• manage stress from life
• don’t over stress your body from intense or long workouts

Drop-in Rates! If you'd like to join in on any of these sessions, please contact TFP in advance to see if there is space and bring payment to session: $20 for CT or Yoga; $15 for Functional Wts.

**No classes the week of Thanksgiving, Christmas or New Year's
***Current session participants will get first chance to sign up for next session but it needs to be done by 1 week prior to the new session starting.