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9 Mar 2023
Consistency is Key

A lot of people workout and wonder why they do not see progress. This could be progress for aesthetics, strength, timed runs, feeling better, etc. While you may feel like you are doing everything you can exercising, there may be a lot of things you are overlooking. Want to make progress? Here is the number one trick to succeeding.... CONSISTENTELY taking the steps to get you to your goal. What do I mean by this? It means: Eating the foods you should be and the correct amounts every meal. Getting the proper amount of sleep. Drinking adequate amount of water. Getting your workouts done every week. Pushing yourself enough with your training sessions. Doing this over an over without ....
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31 Jan 2023
A Powerful Mind Leads to Powerful Results

The majority of people who join a gym are looking for one of the following: Improved health Look better Feel better Obviously there are other reasons too, but these tend to be the most common. Everyone want the results to come quick and easy, but it does not happen that way. It takes time and consistency. Results do not happen over night. The body is complex and it takes time for your body to adjust. When it comes to weight loss, the body needs to get into a caloric deficit. You need to burn more calories than you actually consume, not what you are guessing and putting in an app. You need to correctly measure foods to get the most accurate guess. This sounds easy to do. There is one ....
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Beginner Guide to Protein

Proteins are the building blocks to a lot of objects in your body. Here is a small list of things made of protein in your body: Neurotransmitters in your brain Muscles (muscle burns more calories than fat) Antibodies (Protect the body from viruses and bacteria) Keratin is a protein that helps out with your hair, skin and nails Hemoglobin (blood protein that carries oxygen) Proteins make up a large portion of hormones in the body Enzymes are made of proteins (catalyst for chemical reactions in the body) Collagen and elastin are proteins that make up bones, tendons and ligaments As we age, we need more protein to prevent muscle loss. If we workout or are very active, we need more protein ....
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3 Jan 2023
Add Nutrition, Don't Subtract it.

It is that time of year again... New Years Resolutions! Obviously this time of year, a lot of people start out trying to accomplish new goals or ones they keep putting off. Weight loss is one of the most common goals this time of year. Majority of people join or go back to the gym and start taking "bad" foods out of their diets. What would you think if we told you to not take anything out of your diet, but add to it? Yes, eat more! So many people just start slashing kcal while adding in more activity. This is pry a bit backwards of what you should be doing. Add in the activity first, and slowly start to add in more non-starchy vegetables and whole fruits. You are putting more stress ....
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Gym Etiquette

With the holiday season approaching and more people starting to get into the gym, we just want to highlight some rules and proper gym etiquette. There are going to be more people in the gym, so we want to make sure everyone is happy and getting done what they need to safely and in a timely manner. Here are some things to keep in mind while working out at OCF: Bring a change of shoes in. Snow/rain/salt are going to make things a mess, so please change your shoes to keep the gym floor clean. Wipe down your equipment when done and even before if you would like. There is a lot of sickness going around, so we want to make sure everyone stays safe and healthy. Please do not sit on ....
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14 Nov 2022
Fade the FAD

FAD DIETS DO NOT WORK! You have heard of them all: Keto, South Beach, Whole 30, Vegan, Master Cleanse, Zone, Weight Watchers, etc.... How many times have you started a weight loss journey? How many times have you reached your goal? How many times have you started another one? The main reason people fail at getting weight off and keeping it off is because their process is not sustainable. They can get some water weight and glycogen off quick, but not the fat. People view weight loss as a quick fix and not a life long process of changing their eating and exercise habits. You must change your everyday habits to reach your goals and keep your goals. I have always been a believer in ....
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27 Oct 2022
Nutrient Density vs Calorie Dense

Losing weight does not need to be complicated. You do not have to come to the point of feeling starved all the time. Yes, you want to be in a calorie deficit, but you do not need to feel that rumble in your tummy all the time. You can fill up on nutrient dense food and be satiated. You may ask, "Nutrient dense foods?" Yes, the foods that are high in vitamins, minerals, and not loaded with calories. These foods should make you feel satisfied and full, but won't load you down with all the excess calories. Calorie dense foods may give you satisfaction right away, but they often lead to you feeling hungry again shortly after eating them. We all know what happens when we eat too many ....
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20 Oct 2022
IPL Drug Tested North American Championships (Powerlifting)

There is something big happening with some members of Oak Creek Fitness... In 2 weeks, we have 2 members competing in St. Louis, Missouri at the 2022 IPL Drug Tested North American Championships. Todd Pfander and Kevin Kelley will be competing on Sunday November 6th at 9:00 am. This will be both of their biggest meets to date. They both have been working their butts off to better themselves from their last meet in May. Over 5 months under the bar, feeding their body proper nutrients, and getting the sleep they need to recover. Todd has been competing in sanctioned powerlifting meets since 2017. Prior to these, he has done the Senior Olympics and WI State Fair. Todd's best lifts are a ....
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28 Oct 2019
What You Need To Know To Start Working Out After 50

If you're new to exercise, or coming back to it after many years of a layoff, it is very challenging. You don't have the same sense of fearlessness that you had in the past. You may lack confidence for many reasons. If you are over 50-years-old and starting out , the challenge can seem overwhelming. The truth is that we have an aging population , more awareness of the benefits of exercise, and a sense of urgency about reducing the cost of healthcare as we age and expenses go up. Unfortunately, the fitness industry is still dominated by the image of youth and muscularity, often neglecting older trainees . Most of this neglect is probably best attributed to the fact that it's only ....
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29 Apr 2019
Kevin K 4-27-2019 PF #2 Meet

What a day for Kevin! We are proud of what he did this meet. Kevin has dropped over 23 lbs of body fat and gained over 2 lbs of muscle leading into this meet. He dropped a weight class and has not felt this good in quite some time. Here are his stats from the meet this weekend: Squat 1: 363 ✔️ 2: 386 ✔️ 3: 397 ❌ Bench 1: 320 ✔️ 2: 330 ❌ 3: 330 ✔️ Deadlift 1: 441 ✔️ 2: 469 ✔️ 3: 480 ✔️ We are proud of you Kevin! Keep up the fantastic work. You never gave up this meet and showed us all what hard work does! Thanks for being such an awesome member of OCF! ....
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Kaitlyn H.

Kaitlyn in 5 Months:

-32 lbs body fat

-8 points visceral fat

-18.5% Body Fat

1 full push up on day 1 to 12 NOW!

Matt L

Matt in 2 months:

-32 pounds body fat

-6 points visceral fat

-12% body fat

Marcia

In 8 months:

-35 pounds of Body Fat

+ 2 pounds of Muscle

-9 % Body Fat

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