The Main Reasons to Move the Needle
No two people get the same plan. Yours will be tailored to your goals, preferences, and lifestyle
Record your progress daily and check in with your coach once a week to reflect, celebrate, and tweak your plan
Learn what works best for YOU! Your coach will work with you on mindset, consistency, macronutrients, food choices, habits, and more
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3 month commitment
Weekly formal check-ins with your coach.
Guaranteed 24hr/ response time.
Flexible nutrition styles and dietary needs Keto, vegan, vegetarian etc.
Access to members only Facebook group.
Exclusive macro counting education.
Accountability and support from your individual coach.
Only available to those who have been members for 6 or more consecutive months.
Monthly progress check-ins with your coach.
Continued coaching and support with guaranteed 24/hr response time.
Advanced macro-tracking info center.
Accountability and support from individual coach.
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Sports and fitness have always been a driving force in my life. At the age of 15, I was fortunate to have the opportunity to play soccer on the United States Youth National Team in a number of international competitions, including the Under 17 World Championship in Trinidad & Tobago. Through this exposure, at age 16 I was presented with the decision to start my professional career in France for RC Strasbourg Alsace or enter the 2002 MLS Superdraft. I made the decision to stay close to home and enter the draft where I was taken with the 17th overall pick by the Chicago Fire. I enjoyed the next 5 years playing Major League Soccer (MLS) as a member of the Chicago Fire, winning two Lamar Hunt US Open Cup championships and a runner up in the 2003 MLS Cup final. For the better half of my playing career I battled knee injuries, keeping me sidelined for 2.5 years, ultimately forcing me into early retirement. When my soccer career was over I enrolled in the Culinary Institute of America. After graduation I spent the next 10 years in and out of some of the best kitchens in the country trying to gather as much knowledge as I could to better propel my career, yet nutrition was never part of that equation. I was always looking for an outlet to fill that void that soccer had left. One day I walked in to Warlock, to give CrossFit a shot. After my first on-ramp with Coach Erik, we chatted about nutrition and my interest immediately peaked. I knew from the start that this was a community I wanted to be a part of. I enjoy walking into a place every day where you are surrounded by like-minded people who are there to become the best version of themselves. It was very reminiscent of being in the locker room around professionals who were there to not only be better, but make everyone around them better as well. It may surprise a lot of people, but looking back at my time as a young professional, having resources like sports nutritionists were sparse. The demands of a professional kitchen takes its toll after a while. The restaurant industry is filled with an overworked, overtired and over caffeinated workforce. I needed to make a change, so after a number of conversations with Coach Erik about nutrition, I decided to dial it in with Move The Needle. I had the resources and tools of a professional kitchen at my fingertips and would definitely say that this was an advantage for me. Having a culinary background helped me realize that nutritious foods don’t have to be “boring”. The challenge for me was staying disciplined while being surrounded by food all day. Once my body adjusted, I not only started to perform better at the gym, but my energy levels increased and my recovery time shortened. Looking back on my soccer career, I wish I was introduced to the impact that nutrition has on performance and recovery. Without a doubt, being conscious of my nutrition would have made a huge difference for me during those years I spent battling injury. Being a part of the community built by Warlock and Move The Needle is the reason I have been successful with my nutrition. Being able to bounce ideas off coaches and members about their process and mindset has been a huge help in my nutrition journey. Move The Needle has given me all the tools and information to be successful and for me it just came down to holding myself accountable. Having gained just that little bit of information over the past year, combined with what I have learned in the kitchen, has definitely made keeping up with nutrition less of a chore. It has given me a chance to learn a ton about myself and how my body responds to how I am fueling it.
When I first started CrossFit I only thought that I wanted to look better and lose a few pounds. When those are your goals, typically you just work out, cut back on the ice cream or all the snacks at work. I had no idea that I wanted to become a competitive athlete and that nutrition would play a role, a very significant role, in my fitness journey. As I became a more experienced crossfitter, and decided I wanted to be highly competitive, I realized that taking my nutrition seriously was the only way to move toward the next level. I tried the paleo diet, counting macros, intermittent fasting and then, after learning about it extensively at an L1 seminar I attended, the Zone Diet. Knowing my goals, coupled with what I learned at the seminar, I knew I had to give the Zone Diet a go! That was the tipping point for me! That began to Move the Needle for me! I do believe that nutrition is highly personalized and that depending on your goals and each person‘s individual approach towards food and how they need to fuel their body the nutrition plan you follow will almost always vary. What works for me may not work for you and that’s OK. In trying three various nutrition plans I found that the Zone Diet works best for me, my fitness goals and my bodies overall recovery. I have been following the Zone Diet for a little more than three years now. I do take breaks periodically because we all need balance and sometimes I need to indulge in order to get back on track and also because I believe breaks are a healthy way for me to keep a positive relationship with food. It also allows me the opportunity to appreciate foods I typically stay away from. One of my favorite quotes is by George Eliot, “It is never too late to be what you might have been.” I believe is this quote wholeheartedly and feel it applies to the many daily choices we make for ourselves! It’s a reminder to me that I am on a path, my path, and I am not willing to let something as simple as making a better food choice get in the way of my goals!
We all know that diet and exercise are good for you, but the devil is in the details. What I lacked in knowledge was glaringly obvious when I couldn’t even answer “what is a healthy diet?” Initially, I didn’t exercise and rarely ever ate vegetables or fruit, but because I was thin and had no medical problems, I thought I was healthy. I stumbled upon Warlock, a CrossFit gym, and since joining a gym had been on my New Year’s resolution list for the last 3 years running, I figured I would finally check it out. I walked in thinking I was as fit as everyone else there, but man I was so wrong, and I got schooled that first day. If it hadn’t been for my stubbornness and competitive nature, I wouldn’t have gone back. But alas, I returned the next day. After a month, I was hooked. I started to feel so much better, had more energy, less anxiety, and felt happier. However, even with crossfitting regularly, I started to notice a significant plateau. I was trying harder than ever but I wasn’t improving. My energy level started to drop again and I was feeling sluggish. I went to my doctor, she ran blood work and found nothing wrong. No one in the medical field mentioned how my terrible diet could be the culprit. I chatted with the CrossFit coaches about my lack of progress and they suggested my diet was the source of the problem. They recommended “In Defense of Food” by Michael Pollan, which opened my eyes to the world of nutrition. I then furthered my thirst for nutritional knowledge by taking a six week nutrition program through Move the Needle and then joined on as a client after that. After that my diet habits completely changed, I threw out every bit of processed foods, avoided sugars, and actually ate fruits and vegetables and real protein (as opposed to McDonald’s cheeseburgers and fries) and I saw improvement in leaps and bounds. I have been eating clean for the last year and a half and I continue to have daily improvements in energy, endurance, strength, and happiness. I feel the best I have ever felt and it is all because of proper diet and exercise through Warlock and Move the Needle.
My cravings for soda are still none existent. I was shocked to see the difference in my measurements and it just added more fuel to the fire. It definitely spiked my mood which in turn helped with my work out and pushing myself. Thank you, thank you!! For all your amazing support and efforts through all of this change. I couldn't have asked for a better coach!
I never thought clean eating would be this easy and so fulfilling!!! I enjoy feeling better and looking good! I still have weight to lose but it makes me very happy seeing a change in myself from just 2 months ago to today.
I started the nutritional challenge for the simple reason is to lose weight. I believe according to my scale at home I have lost 9 lbs. My mind seems under control. What I mean by that, is that I felt out of control all the time. Constantly putting food in my mouth. I always felt like wanting more food. Since I'm eating over 30 ounces of veggies a day I don't have that. I used to drink at least 2-4 glasses of wine or beer every day. I don't do that anymore. I use to have bread and pasta everyday (and never seemed to be satisfied). Always wanting more.
I believe my sugar intake was causing all this chaos. My 61/2 year old son said this morning "Daddy you look smaller". WOW!!!! I've gone down 2 holes on my belt. I don't want to jinx myself, but I feel great. I win no matter what because I don't feel that food is controlling me. I've got a long haul ahead of me but this time it feels different. I feel like I'm in control. You guys actually really care about your members. Thank you.
Six weeks are up, but our lifestyle continues. Stay healthy. It’s better spending money on your health and not medical bills.
Weighed myself this morning. According to my scale I'm down 6 pounds!! I try to avoid scales because I know it's not truly accurate with body composition...but still, it's nice to see a DOWNWARD trend with the numbers!
I used Move The Needle to help me train for a marathon and I was able to beat my PR time by 30 minutes. I qualified for Boston because I had the proper nutrition throughout the course of the training. I like the accountability piece. I like checking in with somebody. I like having a support system. I like having somebody who when I get off track is positive with me and supportive and helps me to get back on track.
I honestly and truly believe that this has been what I needed for a better way of life. It has helped tremendously in my overall physical and mental health.