The Performance Lab

2 months down and ~ 20lbs down. Good job, Charri! . . . Customized Fitness Advanced Nutrition No Excuses Accountability... Results WILL FOLLOW!!! We put in the Time, Effort & Energy to make sure all of our Clients are getting the exact plan that will work for them to succeed on a daily basis!!! Consistency Simplicity Results Daily Fitness Daily Nutrition Daily Accountability Coaching Daily Results See more

Want to tone your ? Glute work with one of our coaches, Kelly! All you’ll need is medium resistance bands, preferably fabric resistance bands to avoid them from rolling ... Three simple exercises: 4x10 Clam shells (Both sides) Donkey kicks (Both sides) Lateral squat walk ( 5 left, 5 right ) Remember to perform each movement slow and controlled Simple yet effective and as you can tell your booty will be on

Get your FREE fat loss resource guide here! www.facebook.com/groups/459695681263802/ Join our FREE Weight Loss Support Group on Facebook. Recipes, Diet Tips, Support and Encouragement!... We only are only accepting 16 people! Join NOW! www.facebook.com/groups/459695681263802/

What is right for Client A may be completely wrong for Client B. No One Stop Shop Customized Fitness Advanced Nutrition... No Excuses Accountability Results WILL FOLLOW!!! We put in the Time, Effort & Energy to make sure all of our Clients are getting the exact plan that will work for them to succeed on a daily basis!!! Consistency Simplicity Results Daily Fitness Daily Nutrition Daily Accountability Coaching Daily Results #fitness #nutrition #accountability #coaching #guarantee #results #fitjourney #athomeworkouts #nutritioncoach #onlinetrainer #gaintrain #growth #leadfromthefront #gauranteedresults #strengthconditioning #onlinetrainer #onlineprograming #goalsetting #fitspo #gymlife #sustainablelifestyle

STRATEGIES TO HELP YOU AVOID OVEREATING & BINGES These are effective strategies I teach my clients on how we can manage hunger, mindless eating & avoid binge episodes where self control seems impossible ... 1. DO NOT WAIT UNTIL YOU ARE STARVING TO DECIDE TO EAT. You will most likely eat with your eyes, instead of your stomach and end up going a little crazy 2. DRINK WATER BEFORE/DURING/AFTER YOU EAT. Remember your stomach is a volume counter, not a calorie counter so filling it up will help control how much you eat 3. INCLUDE HIGH FIBER FOODS IN YOUR MEALS - when you eat things like salad & vegetables first, you are filling your stomach with high volume low energy density food that are not providing a crazy amount of calories 4. EAT UNTIL YOU ARE CLOSER TO COMPLETE FULLNESS (70-80%) & always assess your hunger levels throughout your meals and ask yourself where are you at. 100% full is feeling trully uncomfortable & even you struggle to do a full breath in. 5. FOCUSING ON BEING MINDFUL & AVOID DISTRACTIONS. Be present - Eating while you are scrolling on social media may not be helpful as you are engaged in other activities and eating becomes an unconscious/autopilot action 6. BALANCE YOUR PLATE - Having a good combination of food will help you add a lot more fiber, protein, feel more satisfied as well as ensure you are getting a variety of nutrients. 7. MANAGE YOUR STRESSORS & LEARN STRATEGIES TO KEEP ANXIETY CONTROLLED- as you may know, anxiety & stress are a major reason of why we tend to eat even when we are not hungry. So managing these is key to avoiding binging or overeating episodes where we cannot stop. 8. PRACTICE GENTLE NUTRITION. Do not restrict or remove yourself from food groups or items you like or enjoy- The moment you think something is unhealthy & remove it from your diet completely i.e. chocolate, fried foods, donuts, pizza, etc, you condition your brain to think it's the last time you will have that, therefore you should have as much as you can NOW. Instead of creating restriction, allow yourself to have unconditional permission to have them (it will be a game changer) See more

SUMMER IS 107 DAYS AWAY ... Are you ready for it? No... like are you READY for it!? Are you rip your shirt off at the beach ready?! Are you walking into this summer with confidence? #theperformancelab #fitness #nutrition #weightlossjourney See more

She went from an uncontrolled diabetic to walking in a two-piece bathing suit at New Port Beach. Imagine walking into the door of your doctor and your doctor said, if you don’t change, you’re going to die prematurely. Janet, it’s time to fight for your life.... That day, Janet was so numb, scared, defeated and lost. Her diabetes was out of control and she knew she had to make a change. She had to not only do it for herself but she had to do it for her family. Ja...net and I have been together for a long time now. She’s working a full-time job, taking care of 3 kids and her husband. She didn’t make an excuse and she literally fought for her life. This woman CRUSHED it. As of today, she’s finally free from diabetes, she feels so much more confident, and she took her first walk on the beach in a two-piece bathing suit! Congratulations, Janet! She is down 175 pounds!

Skip this if you don’t like inspiration. Picture 1: Hollie needed a change. The doctors kept giving her warnings that she needed to change ASAP. She had no motivation, no support, no energy and she felt clueless. I remember the day she told me she wanted to be a cop but people didn’t believe in her. Goals are important to me and I kept that to my heart. Picture 2: She is down over 100lbs and is officially a cop! She is full of energy, her blood work is looking great... and living her life to the fullest. She took massive action and her vision finally became a reality. This is a constant reminder that we are lucky to be humans. We have the ability to change and take massive action at any point in our life.

How Danielle went from not loving herself to getting married with two AMAZING kids. Photo 1: Danielle was reaching 200lbs, tired, in pain, and didn't know self-love. She couldn't run without dying, let alone lift a weight. Photo 2: Down about 50 pounds, and is in the best shape of her life! She runs around all day, lifts weights (squats over 200lbs), and is committed to being the version for herself, kids and fiancé!! Do you know what the best part is? I get to stand up at her wedding in Kansas! I am so proud of you and I love you, Danielle! Cheers to a new and improved confident woman!

Wow. How she went from hopeless to determined. I remember our first day and she was in such emotional pain. Low confidence, low self-esteem, angry, defeated and about to throw up the white flag. She is physically and mentally transforming herself. She’s taking massive action, facing her fear and gaining control of her life. Keeping pushing, Amani. I will see you at the finish line.

Consistency is friends #theperformancelab #consistency #progress #fitness #nutrition