Jim Health and Nutrition Client of e4 nutrition

Hard work and Consistency = Results

I am so excited to feature Jim and all of his amazing work this week. He is a living breathing example of what hard work and consistency can do for results and I am super pumped to be a part of this journey. Jim has been able to stay on track even with a crazy, world traveling, demanding schedule. If he can fit a consistent nutrition plan into his life, so can you!

What were your goals when you started?

They were pretty simple.  I wanted to get off the cycle of losing, and finding again, extra weight.  I was trying to “out-workout the fork”, which I now know is impossible. In particular in my late 50s.  I also needed help with managing an extreme international travel schedule which often set me back in my fitness objectives.  Frequent trips to various locations in Asia and Europe were and are a challenge. Crazy schedules, jet lag and enticing food options added up to poor combinations for me.  I really decided that rather than wait for retirement to find a time to eat properly, exercise regularly and understand nutrition, I’d start now.


What have you learned about yourself?

I learned more than a few things.  First, as a guy who always preached “never be out-researched” to my staff at work, I did not do that for myself.  And guess what? All the research has been done. The food science is proven. I didn’t need to start from scratch, because there is help.  The myfitnesspal app was a great way to get started. It helped me look at food combinations and quantities before I made choices. I also learned to rely on my coach.  I just finished a two week trip though Italy, Switzerland and the UK. Realizing this would be a major challenge, and the app data base would not keep up, we devised a way to keep some discipline.  I texted a photo of every meal I ate for two weeks to my coach. Sounds crazy but it worked. I came home lighter than when I left. I also received advice on how to remain active without access to a gym.

I’ve only been at this for 16 weeks, but I’m such a believer.  My first sign was sleeping better. I never thought that would show up to the game.  Second I’m NEVER hungry in between meals. Really, honestly, NEVER! I had far to little protean in my diet and way too much fat.  It took some time to get used to eating the quantity of food that I needed to, in able to hit my numbers. By the way i’m on a nice steady pace of losing a pound a week.  The third big sign was not getting that mid afternoon energy lag. A bonus! I also believe that my workout recovery is faster with far less muscle soreness than when I was eating poorly.


What is your big “win” or takeaway from this experience?

I’d have never started the journey without the encouragement from a coach.  I had to come to the conclusion that there were things I just didn’t know about nutrition and I needed help.  I read books. I hit the internet. I talked to many friends about their “diets”. I’d lose 12 pounds in 21 days.  I’d put it back on in a month. My big take away is slow and steady wins the race. And BTW it’s not a race. Enjoy the process, take time to recognize the small but steady improvements, and “real” food is amazing!


What would you tell someone else that is thinking about signing up for coaching or wants to learn more about nutrition?  

You have nothing to lose and everything to gain.  The accountability helps but now I’d say not as much as the “phone a friend” approach that is offered.  The check-ins, advise, encouragement, and knowledge transfer is awesome.

Bill Feature Friday e4 Nutrition

Don’t over complicate your nutrition.  Keep your meals simple and easy to prepare.  

Meet Bill.  He came to E4 wanting to lose some weight, gain more energy, perform better in the gym and at lacrosse and knew that he needed to figure out how to prepare and plan more meals so that he was eating better and more consistently throughout his day.  

Over the course of the last few months Bill has absolutely done ALL of these things and has learned his way around the kitchen in the process.  He was a little unsure about tracking his food and unsure that he would find enough variety and things that he liked to eat. He didn’t let his uncertainty slow him down and instead made a commitment to figuring out what and how to eat so that it worked for his lifestyle.  It has been a pleasure and an honor working with him each week and stay focused and dedicated to his goals. Hard work always pays off and Bill is the perfect example of putting in the work to reach his goals.

Well done Bill!  Way to crush it!

Here is what Bill had to say about his experience with E4:

What were your goals when you started ?

My biggest goal was, of course, weight loss. I would get a decent amount of exercise but still had the dad bod. The second biggest hurdle to accomplish was learning how to be more responsible for what I ate. I knew that I needed to learn how to eat better but I didn’t know how to start.

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Slice and Dice simple to prepare foods

Simple Grab and Go  = Success

These are a few “always have these on hand”

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Morgan and Ryan Nutrition Feature Friday for e4

Progress not perfection.

Make your nutrition work for you not against you.  Trust the process and stay focused on the long game.

Meet Morgan and Ryan.

These two rock stars have learned exactly how to do all of the above and they are killing the game.

We have been working together for almost 6 months and they are two of the hardest working people I know.  They have busy, active lives filled with full time jobs, graduate school and travel. Despite their busy lives, they are working hard each week to prep and plan their meals while also enjoying meals out and weekend events with friends and family.  They put in the work at the gym and are getting stronger and faster each week.

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It is with great honor that I announce the winners of the Outsiders Spring Nutrition Challenge. Congratulations to Team Mom Squad who CRUSHED it these past 6 weeks. Meet Teresa and Gayle. Together they created some new habits, learned that preparing and planning are the keys to success and were CONSISTENT (notice I didn’t say perfect) every single week.  Together they have 3 boys under 3, work full time jobs, Cross Fit on average 4 days a week and have lives filled with parties, vacations and moms night out. One of these ladies even prepped a house to go on the market and moved her family while still keeping her health and nutrition a priority. These women are an inspiration and I am grateful beyond words for the privilege of working with Team Mom Squad these past 6 weeks. This is how it’s done.

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Joe Feature Friday E4 Nutrition

Consistency wins over perfection.

Joe is this week’s example of how consistency matters almost more than anything else. From the first day he started with E4 Nutrition he has put in the hard work and figured out what tweaks and changes are right for him and his body.  He is one of the hardest working, dedicated clients I know and I am so proud to know him. This week, let’s give a big shout out to our Feature Friday Joe!

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The season of the CrossFit Open is upon us! We all approach the open with great anticipation and planning around strategy, movement timing, rest between movements and how to maximize our efficiency with movements that might be a bit harder.

We focus so much attention on the actual workout and with good reason. What we sometimes forget is that much of our success (or failure) with the WOD is actually not about the actual WOD at all, but what we are feeding our bodies with before and after.

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The Superbowl weekend is upon us and from the texts, messages and check ins I am getting from clients this week it is something on everyone’s Macro mind.  For some of you this is your first week really trying hard to hit your calorie goals, fill you plates with healthy options and be a Rockstar. This Sunday is your first real step out into the world while trying to adhere to a nutrition plan.  Read more