by  in Body Rapport, Goal Achievement, Motivation & Success, Peak Performance 2 Comments

Fitness Challenges Provide Momentum for Weight Loss and Fitness Goals | Influencing a Shift Toward FitYear after year the number one resolution made is to lose weight. Now a days it is easier than ever to stay motivated due to the ever increasing fitness challenges available. AND the dedication you make to yourself through your efforts may earn you sizable prize money, exotic trips, or both!

Dawn and I just returned from Miami, Florida where we helped Jim Sayih produce over 50 video segments to support 911 Fitness Challenge and CEO Fitness Challenge. I highly recommend checking out these events as well as good friend, Bill Phillips’ Transformation (ever hear of this one??).

Also, keep an eye for the inaugural fitness transformation challenge on MY TRAINER. I have the inside scoop and will keep you posted.

Recently, I received an inquiry about nutritional preparation during a 12 week challenge. Here are the general recommendations I suggested for this 5’3″ female, very muscular, 155 LBS dedicated contender.

Rules of Thumb:

  1. There is a fine line between losing weight and losing muscle. Her caloric intake should be fine tuned and adjusted weekly to stay on the “cutting edge.” She may have to drop her daily calories every other week by 50-100 kcalories.
  2. The starches have to go. She should be eating a large percentage of her caloric intake from raw or lightly steamed veggies.
  3. Ample amounts of protein. I would normally recommend in the area of one gram of lean protein per pound of body weight from the best protein sources.
  4. Lots of EFAs. I love Udo’s Choice and it is extremely popular with strength athletes these days. I would recommend between 10%-15% of her caloric intake come from EFAs. These EFAs will also aid in recovery and repair.
  5. Avoid the Soy (still suspect in the estrogen issue).
  6. Lots of water. Drink a gallon a day at the very least.

As she gets closer to the event she will have to be fine tuned and brought to a peak for her photos which will involve some slight water and electrolyte adjustments, but nothing radical.

She also needs to be doing a substantial amount of cardio training so she does not have to starve. The trend is to over train near the end but that is quite often a BIG MISTAKE.

I wish Miss X the best of luck for her challenge. Let me know what fitness challenge you will be entering and any challenges you may face.

Here’s to your success!

Tom TerwilligerFitness Challenges Provide Momentum for Weight Loss and Fitness Goals


  1. shawnbphillips   Reply

    Yoa-Za Tommy!

    Yikes, after that log in not sure I recall what it was–whatever brilliant advice–i was set to offer…

    Let’s see…

    First, Happy New Year to you and Dawn!

    Now to point, YES… great point! Challenges are amazing ways to get engaged. Even better when you can be part of something larger than yourself… and bring along people, near and far to connect with. Imagine, challenge that is truly socially powered. That’s good stuff.

    One word of caution… I love that you noted Bill’s Body for Life, the classic challenge, if not the original, but it’s important to note that the site and current challenge are NOT run by Bill nor anyone either of us know. It’s a corporate environment put together by ABBOTT Labs, which in itself is not bad but it’s something few realize and should know.

    Knowing this will help people to better understand why it feels so devoid of life energy and why it’s always about a sale, a supplement or …

    As for books, programs, advice, etc… don’t forget the NEW Gold standard, Strength for LIFE. The book / program by yours truly which is transformation 2.0 — the inside out way to transform faster, easier and for good!

    May this year be trans formative for us all!


  2. Tom Terwilliger   Reply

    Thanks for the update brother on the Body For Life site… no life, no connection, can’t have that. Your also right about Strength For Life being a new gold standers for those who want to challenge themselves but also have a level of sustainability.

    Thanks again