  What’s your name and where do you come from? My name is Whitney McEvoy. I'm originally from New Jersey, but currently reside in Center Valley, PA. Do you have a family and what’s your profession? I'm married 13 years to my husband, Lochlann. And we have a spunky, full of energy, yet compassionate 8 year old daughter named Niamh. That's pronounced "Neev". (yes, we know it doesn't look like that's how it's to be said. And yes, it's an Irish name ) How did you get introduced to PLT? There was a buzz among some of the members at the CrossFit gym I belong to who were already PLT members. They were kind enough to share their experience with me. Who is your coach? My coach is the mini beast, Tracy O'Connell Name 3 things that sum up your thoughts on your coach 1. Compassionate 2. Motivating 3. Inspiring Are you engaged in regular exercise/a sport? I currently belong to CrossFit Threefold and have been a member there for 2 years.  How did you find your PLT onboarding experience & community experience?
It's been a friendly and supportive experience. What dieting programs had you tried previously and what makes PLT standout from previous programs? I have tried SO many dieting programs over the years. I've struggled with my weight most of my life, even as a young school-aged person. I've tried Atkin's, Weight Watchers, Renaissance Periodization, 21 Day Fix and the 2 B mindset from Beachbody. And I also tried doing Paleo and Keto since some people I knew did it and lost weight. I'm sure there's others that I just can't recall or have blocked out! Everything would bring some quick results, but it was always short lived, and I'd gain it all back and then some. None of these diets taught me how to sustain a healthy balance, or what to do once the dieting was over. There were so many things that were "off limits", and I always felt like I was failing, starving, and graving the off limit foods. These programs were also for the masses. I was following programs that were not taking in account anything specific to ME! PLT is MY plan made by MY coach for ME!! This has been huge! My life, my stressed, what my stats are showing are all taken into account, and a plan is made so that I'm still reaching my goals. There's also nothing that's "off limits". This psychologically works for me. And if I do indulge, I track it and keep going. I feel calmer about the entire process than with any other program. I have a professional in my corner that's helping me, and rooting for me. My coach makes the changes, I just need to follow what I'm told to get the results. It's been the best experience I've had, and so glad I took the chance! What successes have you found since joining PLT, scale or non-scale? I've achieved some PR's in the gym since joining PLT. Finally crossed a threshold on the scale that I haven't seen since before the birth of my child. Clothes are fitting better, and most importantly, I feel happier. How have you increased your nutritional education since PLT? Since starting with PLT, I remind myself more often that food is fuel for the body. If I fuel it properly, it'll perform better. I pay attention WAY more to nutritional labels, and make more conscience decisions on if that indulgence is really worth all those macros! What 1 piece of advice would you give to people considering joining PLT or new members? Don't wait, just join. You won't regret it. It's not a gimmick or a quick fix fad. It works if you do the work. Your turn now; what 1 thing would you like to ask me? How many coaches do you have on staff? Hi Whitney, tks for the question! We currently have 7 awesome coaches working at PLT. They come from a variety of athletic backgrounds, each with their own coaching style but all following the PLT methodologies and ethics. Each coach is allowed freedom to coach in their own personal style but they all apply the core policies that are integral to PLT. Tks Whitney, for taking the time to share your PLT experiences with the community and myself Paul
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 A 4 minute read The key to Success When following your PLT plan, the number one key to success is to eat your coach allocated calories. The best way to do this is to plan your day ahead of time, entering your food into your tracking app so you know what and how much to eat to meet your targets. Preparing food is an important part of your weekly process and a worthy investment of your time. You have likely seen on social media beautifully created meals that ‘fit your macros’ and dreamed of opening your fridge and finding neat containers stacked and ready for you to heat and enjoy….this is NOT required at all but as with anything, it’s down to personal choice… Whether you are cooking/prepping for just yourself or you have a family of ravenous active teen athletes to cook for the process is the same: PROTEIN FIRST! Protein is the nutrient you want to be sure you always have on hand as it is where you start your planning everyday; plan ahead spreading your allotted amount of protein throughout the day to keep you satiated and then add in carbs and fat according to your numbers. PLT has created two videos on how to plan your day. Please review the links below for your appropriate tracking app: My Macros+ My Fitness Pal What you cook is entirely up to you and your family’s tastes, PLT recommends you eat lean proteins when on a weight loss plan; here are some great suggestions to start the ball rolling:
CARBS…are vegetables carbs?? Why yes, yes they are but let’s start with our starchy carbs:
And now the ‘other’ very important carbs – VEGGIES! Not all vegetables store well when prepped ahead so PLT recommends purchasing convenient steam bags of fresh veggies from the produce dept. at your grocery store as they are great time savers on busy weeknights! Here are a handful of easy to prep ahead veggies that keep for several days at least:
So, how are you going to make all this food without it taking all day?
As your food cooks, break out your containers; there are two different ways to store your delicious prepped food: BULK STORAGE PROS:
PROS:
Although not actual food prep, having some basics on hand is the last step to ensuring a successful week. As with anything, this is down to personal preference and your individual nutritional needs but here are some goodies to always have on hand:
Happy prepping! Thank you, Patti   The PLT Community exists more than just online, it's very real & united through a common bond of health, fitness and well being. We are from all corners of the globe, from New Zealand to Zambia, Australia to China, Spain to Hong Kong. Our community works together, regularly getting out of our comfort zones, trying new things, training hard, living, loving, laughing; we are better together Here are some of this amazing community’s recent activity and achievements... FB LIVE Coaches Corner topics covered:
 As part of our Client Catch Up series coach Paul interviewed our AMAZING clients:
 We ran/walked in races from 5k to half marathons!  We competed in CrossFit competitions with friends and kids! We prepped food with our kids!
In fact we prepped and ate a LOT of food!  We worked out together, hiked up hills, cycled together & played hockey!
Our community continued to work hard, learning more about nutrition, creating new habits and progressing towards our goals. This community knows how to have fun, we know how to work for change and most of all we come together as a community every day to support, inspire and love one another. Continuous Effort Tks Paul    A 5 min read What’s your name and where do you come from? My name is Carla Fischer (Charlie since I was an infant). I’ve lived in Sussex County, NJ for over 30 years. Do you have a family and what’s your profession? My husband of 29 years is Bill (Also a PLT member!) We have five children, four sons and a daughter with a range in age from our oldest of 25 down to our youngest who is 13. I home educated our children while working odd jobs from the time my oldest was six years old until 2016. At that point, my youngest went to “real school”. I have been a full-time Realtor for the past six years.  How did you get introduced to PLT?
I watched my coach's transformation over time. I knew her since high school and was inspired by her success. Who is your coach? Coach Patti Lawson Name 3 things that sum up your thoughts on your coach 1. Tenacious 2. Committed 3. Centered Are you engaged in regular exercise/a sport? An injury has caused me to stop temporarily. I go to physical therapy 3 times a week, and am hopeful that I will soon be able to go back. I love to walk/hike and garden. How did you find your PLT onboarding experience & community experience? I love our Facebook community! I also enjoy Coaches Corner. Onboarding was fine; a big change that I most certainly needed! What dieting programs had you tried previously and what makes PLT standout from previous programs? Mostly Weight Watchers after each of my children were born. Two miscarriages in my early forties caused a lot of hormonal challenges that made it difficult for me to reduce my weight. What successes have you found since joining PLT, scale or non-scale? I have reduced my weight by over 40 pounds since beginning in March 2019. I am down 3 sizes, which is nice! I find that I don’t hide as much. My confidence at work has improved as well How have you increased your nutritional education since PLT? I understand the importance of striking balance in each meal and in my day overall. I am committed to staying hydrated, which also has a direct impact on my energy. Reading labels is second nature, and portion sizes are much easier to gauge What 1 piece of advice would you give to people considering joining PLT or new members? One thing? That’s hard! I would say to begin each day with your meal map completed, which will enable you to end each day content that you kicked ass then repeat Your turn now; what 1 thing would you like to ask me? How can someone overcome boredom/food ruts when on a program long term? Hi Charlie, tks for the question! This one is is very person dependent. Each client on the program has complete food freedom and chooses their own foods to eat, initially it certainly makes sense to choose 2 or 3 proteins and 2 or 3 carbs and mix & match to create menus. This removes the stress from food decisions and gets the client tracking well and making awesome progress. Over time, as tracking becomes more second nature, a person can become more adventurous should they feel they wish to. PLT would always recommend switching up proteins, eating some fish or ground turkey if they always favor chicken maybe and using different spices and salsa. Low/no calorie dressing options to change the flavor profile of their foods. I like people to eat more potatoes, for the micronutrients, than rice and certainly be a little more adventurous with their veggie options. The options are endless, as no foods are off limit, just some meals require a little more effort to track which is why they're usually introduced as the client becomes more experienced with their tracking. Tks Charlie, for taking the time to share your PLT experiences with the community and myself Paul  A 3 min read When we diet everything is about CALORIES and energy balance. Energy balance is the relationship between energy in (food & drink consumed) and energy out (calories being used daily). To lose weight we need to be in a negative energy balance. What is a negative energy balance? A negative energy balance is when you consume less calories than you use daily. Whether you do Weight Watchers, Keto, Atkins or PLT etc it’s always CALORIES. The other dietary systems just hide the numbers from you but you are still tracking and controlling your calorie intake. After calories, it’s MACROS which are important. Overlaying macros into the diet equation gives you a ‘better’ ‘healthier’ plate of food; macros help tailor your diet in a way that benefits your body more in daily life and as we diet helps the process. However, not all macros are created equal... PROTEIN This is the most important macro when dieting. It helps you stay full which avoids hunger, helps with diet fatigue and adherence. If you are fuller you are less likely to have BLTs and snack on chips etc. It also helps you retain skeletal muscle as you cut/lose weight. Often in maintenance, our clients will be set only a protein target their personal PLT coach will ask them to eat intuitively afterwards. The process of conversion of protein to fat is challenging for the body and very rare. So protein does has some magical properties** CARBS & FATS are somewhat interchangeable if losing weight is your goal. We each have a personal dietary style that will favor one of these 2 macros over over the other. We also find that when a person is overweight, they are likely more insulin resistant which often requires a lower carb/higher fat set-up. The process of conversion of carbs to fat by the body isn’t easy either and your body generally won’t choose that option as fat storage, despite the interwebs scary comments! When you eat more calories than your body requires, your body will rarely choose to convert carbs to fat, despite many interweb posts.. When we eat more calories than our body requires, the body will generally store FAT as FAT as there’s no conversion! ** So if you are very very hungry and need to go over your plan, protein should be your choice as it will do very little damage to your goal. Ensure you hit your protein every day, after which, eating to your calorie requirement will ensure you have great success Tks Paul   A 2 min Read Lets Talk About Water & What it Does Water accounts for approx. 60% of your body weight. It exists nearly everywhere in your body, from your bones to your kidneys, from your muscles to even your lungs! The water we drink is absorbed by the intestines, and circulated throughout the body in the form of body fluids such as blood. These perform various functions that keep us alive. They deliver oxygen and nutrients to the cells and helps remove waste materials, which are then eliminated with urination. When your body temperature rises, blood circulation to the skin increases, enabling heat dissipation through sweating, helping to keep your body at a constant temperature. My PLT coach asks me to so much water - why? Thirst (first lol) and foremost, health, at PLT we focus on health being primary. In addition to the transportation of nutrients & minerals, removal of wastes, mentioned previously water will help you:
OK, so it's good for my health, how with weight-loss? How water benefits weight-loss is a little less obvious. When we increase our water consumption it aids with:
So, how much should I consume? Generally, at PLT like to encourage each client to drink around 0.75 oz per pound of body weight. So someone who weighs 150 lb should consume 150 x 0.75= 114 oz. For metric client's this would be approx. 3.25 liters ***We also have to consider each person's location and profession/sport/exercise. Someone living in a hot climate and/or working outside and/or being very active would need extra hydration. What if I don't drink enough and become dehydrated? When we sweat and don't replace our lost fluids we can become dehydrated; dehydration is when the level of water in your body reduces increasing the sodium concentration in your blood. The side effects of dehydration can be:
Always the simple advice is to drink to your thirst, thirst is triggered by the increased sodium concentration mentioned above and is your body's way of telling you to consume water. We want to avoid this situation at PLT which is why we set our clients daily water targets Tks for taking the time to read this and drink your water pls! Paul Leonard    A 5 min read What’s your name and where do you come from? My name is Evelyn Serrano and I'm from Oklahoma, but now live in Texas! Do you have a family and what’s your profession? I am an engineer and that's how I moved to Texas. I met my fiance, Kevin, there and we have a dog named Gerald. He's a miniature schnauzer and he 100% lives up to the name Gerald lol.
How did you get introduced to PLT?
I actually found PLT through the Peloton Facebook group. And, I'm so glad I found it! Who is your coach? Coach Pete! Woot woot! Name 3 things that sum up your thoughts on your coach 1. Encouraging and Knowledgeable! 2. He's there as much as you need him. He can be very involved if you want him to be or he'll sit back and let you do your thing without being overbearing. I love that! 3. He's trusting of his clients but pushes when he needs to. I'm so happy that he gives me the ability to navigate this journey. It's encouraging to know that I can do this, but he's there to steer the ship when I get off course. Are you engaged in regular exercise/a sport? Yes! I exercise about 5 days a week on average. Sometimes it's 6 and sometimes it's 4. Haha depends on the week. I like the feeling of exercise and it's a great de-stresser. I will do Grit classes (HIIT style - Strength, Plyo, Cardio), Peloton classes and Crossfit. I like to mix it up or I get bored! How did you find your PLT onboarding experience & community experience? Sooooooo easy! It's simple and uncomplicated. The community Facebook group is one of the best things about PLT. Knowing that others are going through the same thing as you and sharing those experiences makes this experience gratifying and not daunting. I love that the coaches share tips and impart useful information. I've learned so much by being in that group. What dieting programs had you tried previously and what makes PLT standout from previous programs? I've done a previous macro type of program about 2-ish years ago. The structure was very similar. But, PLT stands out because it seems that there is more science and thought behind the macro numbers. I never could be at the calorie count I'm at now and have survived it with my previous program. PLT also focuses on maintenance. This is HUGE. My previous program didn't do that and I believe it to be so important! The community aspect as well is extremely motivating and I think a huge part of the success of the program. I find it motivating to see others and that it doesn't have to be a purely solo journey! What successes have you found since joining PLT, scale or non-scale? My clothes fit soooooo much better! I have muscles starting to show up and that's such a confidence booster. I can wear bathing suits and feel so comfortable. It's a confidence booster too when others notice these physical changes too! How have you increased your nutritional education since PLT? I feel like I've learned a crazy amount about nutritional education and I don't think I've even scratched the surface! The nuances about how carbs, fat, and protein can affect your body, macronutrient timing, NEAT, alcohol (I wish there was better news about this lol) and how there's a different approach if you're just wanting to lose weight or if you're a super athlete. This only scratches the surface! What 1 piece of advice would you give to people considering joining PLT or new members? If you're thinking about doing it, DO IT. And don't do it for anyone else, but do it for yourself. You are answerable to YOU. Your turn now; what 1 thing would you like to ask me? What's the one food, regardless of the macros, that you would eat?! Hi Evelyn, tks for the question! This one is EASY....it would be an Indian curry! My choice would be a chicken tikka dhansak, vindaloo hot and peshwari naan! Growing up in England, you can find a curry takeout on every street, it;s like a pizza in America. There's a curry dish that is actually the English national dish, its that popular! I love them so much, it was a serious discussion about moving to the States because theres very few here where we live....but ive acclimatized now and only eat them when I visit home! Tks Evelyn, for taking the time to share your PLT experiences with the community and myself Paul  Whats the difference? A 2 min read Many people join PLT wanting to ‘lose weight’ but what does that really mean? Often people don’t even use a bathroom scale so it really means they wish to reduce their body size, change its appearance, make it perform better, make clothes looser/go down clothes sizes. Your body, being approx. 65% water, will regulate the water it holds because ‘life’. If you become dehydrated, or if you’ve ever done a water cut, your weight goes down but eventually your body the regulates fluids it holds and your weight returns to its previous level . So to move your weight down you need to burn fat. ** This doesn’t mean ‘burning fat when you exercise, that’s fat as an energy source, you need to ‘burn off’ the adipose tissue and that’s a different substrate** So you’re working with a coach at PLT and your coach has you eating to a deficit; no PLT clients, on a weight loss plan, eats enough to gain fat... but one day your weight spikes - is that fat? No, that’s just body fluids shifting, it can’t ever be fat but it’s very annoying we understand that! You may have heard of a "WHOOSH" ? As you lose fat, your body refills the fat cells with water, again your body’s trying to maintain homeostasis and life, eventually the fat cell collapses and ‘whoosh’ the scale drops! This is a common occurrence you may have already experienced! If your body doesn’t have enough fuel to support it it will burn fat. When you’re sick, or women have their monthly cycle, your body will flood with fluids but you’re still burning fat. This is why post sickness or your cycle ends, your weight generally drops. It was burning fat all along but hiding it - pesky body! This is why your coach looks at your weight averages, never your one day weight, what you weigh on check-in day means little to us...it’s your overall week always. So if you can, try and understand the difference between fat loss and weight loss, its fat loss you are working towards not weight loss, and you’ll find the bathroom scale is a less scary object! Tks Paul Leonard
 A 3min Read Body fat monitors & body composition testing has become very popular in recent years, whether it’s a bathroom scale, a more upscaled handheld unit or a high-end gym-based unit, more and more people are using them for tracking body composition changes. But should we use them? Are they accurate & a valid metric for change or just a fun thing to do? Let’s dig into that a little! In essence, body fat testing is not accurate. Is it a valid metric, yes for some higher end athletes, but the majority of end users/the general public won’t see a benefit from their use. They won’t be able to sufficiently replicate the exact same testing conditions, leading to greater inaccuracies and leading the user to believe they gained/lost fat when in fact they haven’t. Essentially, without cutting you open, all body fat testing is an estimate and based on assumptions regarding the proportions and properties of Fat Mass, Fat Free Mass, water, protein and other minerals. All composition testing, except skinfold testing, will be subject to impact from your nutrition and hydration and the timing of such. Depleting some your carbs & being a little more dehydrated will artificially make your body fat look higher. So working out prior to testing isn’t advised. Inversely, eating & drinking prior to testing will make your body fat look lower! Added fluid in your muscles and body, also increasing your level of sodium intake will have an impact! These impacts exist on all levels of generally available machines used for testing regardless of quality; yes it impacts BIA more than BodPoD or DEXA, but it will impact results nonetheless. So you want to increase your lean body mass, eat 30 mins prior to testing & make it carb focused…. Like everything we practice at PLT Nutrition & Fitness consistency is key. You need to try and replicate the previous test conditions as much as possible What Testing Methods Exist? The most accessible systems are skinfold calipers and BIA "Bioelectrical Impedance Analysis" but some people have access to DEXA & BodPod’s. There are many other forms, but these are less accessible, so we won’t cover those below. Skinfold Calipers These are generally cheap, a few bucks, though some very expensive ones do exist. They can be bought almost anywhere online and use caliper pressure to a series of specific skinfold sites to measure subcutaneous fat and these measurements are added together. Pros – generally affordable. Quick and easily accessible home option Cons – open to error from the skinfold tester using inconsistent site selection BIA Units These can be purchased relatively cheap and come in many guises, bathroom scales & handheld units, but also more expensive units such as home scales and even gym-based units such as InBody. Pros – generally affordable. Quick and easily accessible home options available Cons – generally inaccurate. The more affordable the more likely to tracking error. The BIA process can be ‘tricked’ by the timing of your nutrition and hydration around testing and also sodium intake. Air Displacement (Bod Pod) These use low level dual x-ray frequencies to scan your body Pros – Regarded as more accurate than BIA. Cons – Can be expensive. Often accessibility is limited to colleges and medical facilities. Open to error from nutrition and hydration. Dual Energy X-ray (DEXA) These are similar to hydrostatic weighing but use air displacement, not water, to estimate your body fat percentage. Pros – Often regarded as the gold standard (subject to opinion) Cons – Expensive. Accessibility is very limited to the general public. Not feasible for regular testing. Open to error from nutrition and hydration. In Summary Body fat testing certainly has its place but for the majority of people seeking to lose weight and increase their health they have little merit. The main metrics to take note of will always be the scale, the tape measure and the mirror. Tks Paul   A 5 min read What’s your name and where do you come from? Patti Wnoroski I’m from Akron, Ohio. Do you have a family and what’s your profession? Family: 1 cat, a fiancé, 2 sisters, 2 nieces :) Profession: I am a very busy gal. Is that a job title? 😂😂 I am a certified music teacher and teach at Woodrige Local Schools. I start my day teaching 6th grade beginning band, then I’ll teach general music to all elementary grades kindergarten through 5th. In addition I direct the high school marching band, basketball pep band, and then the pit orchestra for the spring musical. How did you get introduced to PLT? My girl Courtney Ruggaber! Who is your coach? Deb, the one and only. 😎 Name 3 things that sum up your thoughts on your coach 1. My safety net 2. Knows her stuff 3. If she can live without peanut butter, I can do anything! Are you engaged in regular exercise/a sport? I love CrossFit! I’m signing up for my first ever comp which is in October. One of the events has a move that TERRIFIES me. The box jump. Ugh! But CrossFit always surprises me with what my body AND mind is capable of, even when I don’t know it. I’m excited to conquer my fear.  How did you find your PLT onboarding experience & community experience? My whole experience has been wonderful. I found it easy to get started even though I had never tracked like this before. The community... wow.. where do I begin?? The community has been A-mazing. Over the years I STRUGGLED to find a group of people that led super busy lives and could have good nutrition and fitness habits. I instantly found that here. I work with kids. I NEED to be able to move easily, and being around people that are conscientious about their health helps me greatly. So often us teachers get swept up in the stress and fast paced schedules of our days. It helps me tremendously to see those great reminders from coaches, see the success of others, and to be able to offer some advice to anyone that may struggle while fighting the same fight. And to know that if I am struggling with something, not only is my coach a great resource, but there are so many others within the community that I feel I can lean on for support. What dieting programs had you tried previously and what makes PLT standout from previous programs? I have tried so many things... I had a watch that gave me a constant visual representation of how many calories I had left in the day. I tried just tracking calories on MFP. While I was in college I tried the Special K challenge where for 2 weeks 2 of my meals would be special K cereal, I would have 1 snack which was a special k bar (hmm I’m sensing a marketing scheme here), and then my 3rd meal could be anything. I went down a jeans size, but as soon as the challenge was over I gained it all back and then some. I tried Paleo and gained weight. I tried various fat loss challenges at my gyms over the years. Again, gained it back. While I was regularly doing CrossFit, I found that I was gaining weight even though I thought my overall eating habits were decent. I was so very confused, felt like I had no control, and became very frustrated with myself. I heard about PLT and thought on the notion of signing up for quite some time. At that point I knew I needed more individualized help, so I compared PLT to a couple other programs out there. The thing that stuck out the most about PLT is the emphasis on the plan being individualized. The fact that I get personalized macro targets each week instead of a handful of recipes to make has enabled me to learn so much about myself and how certain food makes me feel. I could eat cake if it fit in my macros, but then I would starve the rest of the day. Or I could eat 3 larger meals of quality food and feel good. I learned to recognize what my food choices would feel like. I’ve never had that before. What successes have you found since joining PLT, scale or non-scale? I don’t stress over the scale. I don’t stress over how a certain pair of pants will fit. I dont stress over eating a big enough lunch so that I don’t feel hungry during my workout. I don’t stress out about working out while hungry. I can feel hungry and still perform well during my workouts. Hunger is just a feeling and it has stopped getting in the way of my ability to think straight and my workouts. I have so much less stress and it feels great. How have you increased your nutritional education since PLT? Tonight my fiancé told me that I have officially reached the rank of Food Jedi. 😂😂😂. The biggest leaps for me have been learning how food will make me feel, and finding SIMPLE yet enjoyable foods to have that will help me reach my weekly targets. I understand more of which foods will fuel me and which foods are best left for special occasions. What 1 piece of advice would you give to people considering joining PLT or new members? How do I pick just one?? Hmmm Input your food in your tracking app the day before you eat it! That way you have a plan and can just eat. Tracking throughout the day can be stressful. Eliminate that by logging the night before. Also, by having your plan set for the following day you are freeing up a bit of your brain so that if the unexpected hits you can deal with it a lot easier. 😀 Your turn now; what 1 thing would you like to ask me? Ok Paul, here it is. The big question. What physical abilities has a healthy lifestyle helped you uncover that you would have never thought possible before? Hi Patti, tks for the question! The main benefit I have experienced from my healthy lifestyle was with my anxiety. Having suffered with anxiety and panic disorders since 1992, losing weight and getting healthier seemed to transform my anxity overnight and I ceased with the medication i had been on for years. Tks Patti, for taking to time to share your PLT experiences with me and our community Paul |
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