Weight Loss Challenge at The SeattleGYM

Fitness • Nutrition • Fun

"I loved this challenge and can't wait to sign up for the next one. The support, nutrition suggestions, and exercise classes really helped keep me on track. 6 weeks is the perfect amount of time to focus in on changing habits, and with the support Susan and Vicky, it is achievable. Lori, Spring 2017 Challenger & TSG Member

"I highly recommend the Weight Loss Challenge. The coaches are amazing, providing individual support and feedback on weight loss, nutrition, exercise and strength training. The program builds great habits. I lost pounds and inches and went down a size in clothes. The program is great and the coaches are incredible!" –Carla, Winter 2017 Challenger & TSG Member 

"In general I am pretty fit and active, but noticed that as I was getting older I was maintaining my heavier weight. I decided to join the WLC last Spring to help me lose 7 lbs before a big bicycle trip I had planned for the summer. I knew that being lighter would make the hill climbing more tolerable! My goal was realistic- to lose 1lb a week over 6 weeks. I ended up losing about 10lbs during the challenge but stuck to it afterwards and am now about 20lbs lighter than I was in May. Why did it work?! I think without a doubt it was a combination of using the My Fitness Pal food diary, and also upping my cross training with the great classes that Vicki and Susan offered us. I eat and drink what I want, but I make more thoughtful choices about what to eat, when to eat it, and to view daily exercise as an investment in myself. The structure of the class was very supportive and the weekly personal check ins were very positive and completely non judgmental.
Thanks to Vicki and Susan for being such great role models!" Paula, Spring 2017 Challenger & TSG Member


You meant to just grab a cup of coffee on your way to work this morning, but that scone looked so good. When you give into a craving, you might be tempted to toss the entire day's eating plan out the window, but don't throw in the towel just yet. You have plenty of opportunities to get back on track—it's not too late to make today a success.

"Strive for progress, not perfection."

So you pushed snooze one too many times this morning and had to skip your workout. While you probably feel like kicking yourself, remember that everything doesn't depend on this one workout. Tomorrow is another chance to reach your goal. And when you look back in a few months and see how far you've come, you're not even going to remember that one time you didn’t make it to the gym.

"Fall down 7 times, get up 8. Don't give up!"

We've talked to thousands of women about their weight loss journeys, and 9 times out of 10, it wasn't their first (or second, or third…) time around. If you tried eating clean and just couldn't stick with it, or if that new gym routine really doesn't fit with your busy schedule, don't sweat it. You can always try again—this time might be when things really click.

"Yes, you can! The road may be bumpy, but stay committed to the process."

You've been following your workout routine for weeks when suddenly, you throw your back out (again). Unfortunately, injuries are just part of life. But just because you might not be able to work out for a few days doesn't mean you need to turn into a couch potato. Go for an easy walk, and then take the time you would have spent at the gym and use it to cook yourself a nutritious meal. A healthy lifestyle is made up of a bunch of little things, so don't give up when one area hits a roadblock.

"Optimist: Someone who figured out that taking a step backward after taking a step forward isn't a disaster, it's more like a cha-cha."

The number on the scale might go up and down every other day, but that's OK—this journey's about living a healthier, happier life, not just about fitting into a certain dress size. We've all got to deal with setbacks, whether it's missing aworkout when we're sick or having to grab something from the vending machine when there's no time for lunch. Keep your eyes on your long-term goals.

"The struggle you're in today is developing the strength you need for tomorrow."

So you planned on squeezing in a workout during lunch, but you just got handed a major assignment and won't be able to leave your desk. Yes, it's frustrating, but there's nothing you can do about life's little surprises. Instead of worrying about the things you can't change, focus on what you can. Maybe that means getting up 30 minutes earlier tomorrow morning to hit the gym, or making do with a 10-minute walk. Either way, don't let one little hurdle stand in your way.

"It's how you handle the mistakes that creates your success."

You stuck with your healthy eating plan all day—that is, until you came home after work and couldn't help but inhale a block of cheese while you made dinner. Instead of beating yourself up, look at this as a chance for improvement: Now that you know when you're most likely to give in to cravings, be prepared. Bring a healthy snack for the drive home so you don't hit the house starving.

"Stay committed to your decisions, but stay flexible in your approach."

The commitment to being healthier is completely up to you, but that doesn't mean you can control every little thing along the way. Sure, you can eat clean when you're in charge of the menu—but what about when you visit your in-laws, who don't eat anything that isn't straight from a package? Instead of freaking out because you won't be able to follow your diet, commit to getting back on track tomorrow, and remind yourself that cheesy potatoes are not worth a panic attack.

"If you stumble, make it part of the dance."

So you've decided to try your hand at the Paleo diet—but a few days in, you realize that there's just no way you can give up your coffee creamer. Instead of scrapping the entire plan, look at the big picture: If that one tiny concession will help make the rest of the diet work for you, then go for it! Figure out what works best for you and your body, and then stick with it.

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6 week challenge