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Is Stress The Biggest Killer?

in Lifestyle

Your mental health is reflected in your physical wellbeing. Whatever goes through your mind affects your physical self also. In this blog, we will talk about one mental health issue that affects your physical and emotional health and also disturbs your daily routine life – stress.

What is Stress?

Stress is the body’s natural response to being unable to meet or cope with specific demands, challenges, and events. It can also be referred to as the degree to which you may feel overwhelmed as a result of unmanageable (and often unidentified) pressures. Being overly connected, too busy, not sleeping enough, and even improper training can cause stress.

Stressors have a major influence on mood, our sense of wellbeing, behavior, and health. Acute stress responses in young, healthy individuals may be adaptive and typically do not impose a health burden. However, if the threat is unremitting, particularly in older or unhealthy individuals, the long-term effects of stressors can damage health.

The relationship between psychosocial stressors and disease is affected by the nature, number, and persistence of the stressors as well as by the individual’s biological vulnerability (i.e., genetics, constitutional factors), psychosocial resources, and learned patterns of coping.

Psychosocial interventions have proven useful for treating stress-related disorders and may influence the course of chronic diseases. Managing cortisol and insulin levels throughout the day will enhance sleep quality and lower the risk of the disease!

How Stress Negatively Affects Your Health

There is a deep connection between cortisol, insulin, and stress. Why is it that we have a hundred times more stress victims today as compared to our ancestors? We are neither living in a war situation nor are the living conditions as difficult as they used to be. Even then, earlier, fewer people were stressed out or going through mental pressure. Think about it. Is it because we are highly disconnected, or are we always connected?

The invention of cellphones causes us to always be connected, reading emails, using Facebook, and sending text messages. While we are so connected to the world through digital platforms, the habit of socializing seems to be diminishing every day. We are falling victim to a sedentary lifestyle.

The business of daily life is stressful. As the world around us changes every day, it sets a new hallmark of achievement, expectations, and standards that we need to compete against. Living in this fast-paced world, we are constantly battling the human range of handling stress. Our lives have become more complicated, and today, we have many stressors that we can’t control. But what about the stressors we can control?

Stressors are certain triggers or situations or pressures that can induce stress. Don’t think of stressors as negative all the time, as stressors can also be positive. Stressors are anything that puts you under a lot of pressure. Diet, prioritizing sleep, too much training, training the wrong way, and poor stress management strategies can all contribute to stress one way or the other if we do not have control over it.

Stress affects insulin more than insulin affects stress. When we are stressed, our blood sugar instantly rises and increases cell resistance, along with your chance of getting diabetes. And for the people who already have diabetes, stress can cause serious damage to their health.

Speaking from experiences, a few years back, I was training a bodybuilder. We were struggling to get him stage-ready. He was training extremely hard and following a dietary plan as well. He went almost an entire year on a lower-carb diet, which definitely requires a lot of determination. I finally convinced him to get a blood panel. To his shock, the results of his tests revealed that he had diabetes. I remember the very question he asked me was, “How is this possible? I train five days per week, have under 10% body fat, and eat extremely well”.

As it turned out, he was a single parent raising three kids on his own, worked 60+ hours a week, trained five days per week, and was averaging only 5 hours of sleep per night. The stress of doing this for an upwards of 8 years created insulin resistance and led to diabetes. So yes, stress affects insulin more than insulin affects stress! No matter how much of a ‘balanced’ diet you take or how many hours of the day you train per week, you need to account for your overall routine.

Cortisol is Released When Stressors Hit

Have you ever noticed the individuals that suffer from high-stress levels are those who have the most problem sleeping?

Cortisol is a stimulating, alerting hormone. That means that it’s the body’s primary stress hormone. Urged by a complex network that incorporates elements of the central nervous system and the adrenal system, cortisol drives the body’s fight-or-flight response, in the presence of a threat or stressor.

Cortisol’s primary functions range consists of several tasks, such as:

  • Contributing to the cardiac system function
  • Influencing inflammation
  • Balancing blood sugar
  • Regulating blood pressure
  • Regulating energy levels
  • Helping to control the sleep-wake cycle

Our adrenal glands release cortisol when stressors are triggered. If stressed too long, it can lead to adrenal fatigue and energy issues. Prolonged cortisol can also inhibit growth hormone production making it very difficult to get lean regardless of how much you work out. Too much cortisol can even oxidate our brain and make it age quicker!

Stress Management or Attention Management!

Manage stress to regulate hormones and get better results!

It is a deliberate approach that enables you to regain control over life. Practicing attention management means fighting back against adversities and creating opportunities that support your priorities.

As you can see, stress plays a huge role in your health and wellness. It can lead to several diseases and is also in control of hormonal imbalance. People these days are so calorie-minded, but this isn’t always a sustainable solution. Hormones will always trump calories. Managing cortisol and controlling insulin are the secrets to optimal health and fitness, regardless of how much you work out.

Stress management is the key to happiness. We must become more attentive and consistent. We must also learn to manage stress better. Mindfulness equips us with awareness and the opportunity to make wiser decisions and balance the negativity bias by controlling our attention.

“Take a moment each day to focus on the good, and then try to carry that with you throughout the day, because while bangs don’t look good on everyone, confidence does.”
– Lauren Conrad

To be on the lookout for happiness is one of the simplest things we can do to become aware of our current conditioning. By happy moments here, we do not mean that you have to make unnecessary trips or work out for longer periods or eat only the leans. This happiness could be derived from anything – from enjoying warm sunlight and coffee on a chilly morning to finding money in your pockets to feeling relief from depression or anxiety.

One thing about uncovering happiness is that we can practice igniting our natural anti-depressants. I often talk about not relying on meds for happiness, as this is just temporary gratification. You can experience true contentment and gratification only when you manage to wipe out all the stress. These tiny bits of happiness accumulate to create small shifts in the brain that, if repeated, can encourage positive neuroplasticity and a healthy mind.

Go step by step. Take out time today. Maybe you can use this moment to consider the good that’s happening in your life right now. Most of us tend to believe by assuming and accepting what is happening to us as if we cannot do anything about it. We believe that our circumstances shape our lives. However, research has concluded that skillful attention management is the sine qua non of a good life. It is the key to improve every aspect of your life and its experiences.

Our brain is a powerful tool that can shape realities. It creates a vision of our lives according to what we pay attention to. Everything results from what we focus on, what we think about, what we do now, how we react, how we feel, etc. The good news is that you control all of this. You can decide what you pay attention to and what you should ignore. Ultimately, you will be happier and healthier if you learn to focus on the positive.

Stress management works on every scale. At any moment of your day, you can decide what you want to give attention to and what you should let slide. One is always in charge of selecting if they want to pay attention to something productive or refrain from something that consumes their time. Negativity blocks people from paying attention to the good things in life.

If you focus on deadlines, you are more likely to be stressed out by the day’s end. Your productivity will also decrease. Your experiences are determined by what you pay attention to, and those experiences determine the life you live.

By attention management, we mean practicing to control distractions. By being present in the moment, and maximizing your focus, you can unleash the genius in you. Attention management is the ability to realize and recognize when your attention is being stolen or diverted. It is the ability to keep yourself focused on the activities you choose.

Cortisol Levels Linked to Belly Fat

Several studies pose a link between Cortisol Levels and Belly Fat. The results/findings of two such studies are mentioned below:

Study Finding 1: Cortisol stimulates an enzyme in fat cells that increases visceral fat storage.

Study Finding 2: Symptoms of depression, anxiety, sleep disturbances, psychosomatic illness, and life satisfaction are positively correlated with an increased waist to hip ratio (belly fat).

Is Poor Sleep the Ultimate Stressor?

“Sleep is for the weak.”

You might have come across this irrational motivational quote. However, the reality is actually the opposite. As important as staying active is for you to perform well in life, sleep is equally important. Sleep is our body and mind’s time to rejuvenate and repair. The people that sleep the most live the longest!

That said, lack of sleep is the ultimate stressor! You now know that one of the keys to weight management and overall health is managing the cortisol in your system. It is the key hormone that signifies stress.

If you do not sleep at least 7 hours a night, your body produces too much cortisol, causing it to stay in stress mode. This ultimately affects your health negatively and can even prevent you from losing weight. Sleep has a bigger impact on our metabolism than food or exercise!

What Are The Consequences Of Sleeping Less Than 7 Hours?

Good sleep is an essential element of living a positive, healthy life. Waking up from insufficient sleep makes one feel exhausted and experience rapid mood swings for the rest of the day. When we don’t get enough sleep, we start developing more negative thoughts.

Sleeping 7 hours or more per night makes you less hungry, decreases stress, increases metabolism, and increases your lean mass! On the contrary, if a person is not taking enough sleep, they become prone to diseases such as:

  • Inflammation
  • Oxidative stress
  • CVD
  • Endothelial dysfunction
  • GI problems
  • Cancer risk
  • Sex and thyroid imbalance
  • Bone loss
  • Diabetes
  • Aches and pains
  • Weight gain
  • Food cravings

Undisturbed Sleep Is the Key

How would you describe an undisturbed or ‘good sleep’? Well, good sleep is lying down and falling asleep within 5 minutes and not waking until the morning. Every time we wake up, melatonin production is disturbed, and deep REM sleep is disrupted. Even waking to use the bathroom is a sign of disturbed sleep.

But what if I am Only Getting 4 Hours of Sleep per Night?

Six hours or more is the minimum requirement for an average body to operate healthily. If you get less sleep than that, then your body may mimic the effects of aging and early diabetes!

A study shows striking metabolic consequences when sleep is cut to only 4 hours per night. Some of these consequences are:

  • It takes your body 40% longer than normal to regulate blood sugar after a high-carb meal.
  • Insulin secretion and response decreases by 30%
  • TSH secretion is reduced
  • Cortisol is increased

Also, lack of sleep can have a drastic effect on testosterone levels:

  • One week of short sleep (5 hours or less) resulted in a 10-15% drop in testosterone levels (2-10 pm on restricted days)
  • A self-reported decline in the mood by study participants corresponded to the decreased testosterone levels

Tips for a Better Night’s Sleep

As we read, good sleep plays an integral part in maintaining the overall health of a person. No matter how hectic of a routine you have or how ‘healthy’ habits your daily life consists of, having at least 6 hours of sleep is a must. It helps regulate several essential bodily chemicals and also plays a role at the back end of hormone balancing. Keeping into account the importance of this aspect, here are some tips for you to experience a good night’s sleep:

  • Remove all electronics from the bedroom. This includes TVs, computers, tablets, cell phones, and even landlines!
  • Set up your room like a bat cave. Make the room as dark as possible by covering windows and all lights from devices, including your alarm clock.
  • Minimize clothing. Light, breathable clothing is best, or none at all! Don’t forget to remove your jewelry too. Make sure your bedding isn’t bunched up.
  • Create a relaxing bedtime routine. Stretch or meditate for 10-15 minutes, read a book, or make a grateful log for the day. List 10 things you were thankful for that day.
  • Sleep in a cool environment—lower the air temperature before bed and your body temperature to by avoiding hot showers beforehand.
  • Support with supplements.

Gratitude – the Number One Defense against Stress!

Why gratitude? Shouldn’t we be doing something more physical rather than mental? Well, if you remember, in the beginning, we talked about how your mind is a powerful tool. Its wonders are reflected in your physical health. Approaching stress through gratitude leaves a deeper impact on your mental habits that last longer and helps you manage stress for over greater periods.

Let’s discuss the importance of gratitude. Being grateful is the easiest way to live a happy and productive life. Gratitude is like a muscle; the more you work on it, the stronger it gets!

Change Your Mindset to Reach Your Health Goals

People tend to have one of two mindsets: a fixed mindset or a growth mindset. Someone with a fixed mindset just accepts things the way they are and believes they cannot do much about their current situation. Whereas a person with a growth mindset believes they can change their situation and succeed, that there is a solution for everything and work to find it.

A person’s mindset is often the limiting factor when working towards health and fitness goals. Comparing clients who succeed and those who fall short of their goals, someone with a growth mindset always excels, even if they are both eating and exercising the same!

Make a Gratitude List to Get Started

A great way to instill a growth mindset in your everyday life is to do a gratitude log at night. It leaves you with a positive outlook on life, reinforcing that you deserve good things, which will set you up for success. (We will further discuss some points on how to be grateful and how to instill growth mindfulness in the latter part of this chapter).

Simply jot down a few things that you are grateful for that day. Do this right before bedtime to lower cortisol and sleep better.

Gratefulness improves happiness too! If you are mindful of being grateful, focusing on the positive, and being a blessing to others, it makes it that much more difficult for anything or anyone else to steal your joy and prevent you from achieving your goals.

What Are You Grateful For?

A few years back, I read a book called 59 Seconds: Change Your Life in Under a Minute. It revealed a great way to complete a gratitude log. I thoroughly enjoyed the differences from day to day. It keeps the process ‘fresh’ and makes the daily practice more engaging by preventing just going through the motions.

Instead of keeping a record of the past, this diary encourages you to write about topics that will help create a happier future. This is one way of being grateful. I would like to reinforce the idea that gratitude provokes a growth mindset, which shuns any kind of mental hurdles that are keeping you from reaching your goals.

Be Grateful, and Great Things Will Happen To You!

Being grateful means being contented. When you are thankful, you are satisfied with what you have. You stop chasing materialism, and your mind is finally at peace. You are no longer affected by the negativity in life. Here are some ways you can be more grateful in life:

Practice Present Moment Awareness: It is the habit of being in the present and not wishing for something in the past or the future. Be grateful for wherever you are and whatever you have right now.

Think Bigger than Yourself: Get involved in causes that are important to you. You will start feeling a more profound sense of appreciation for what you have when you become aware of the people who are less fortunate than yourself.

Replace Complaints with Gratitude: Retrain your focus. If you find yourself focusing on the areas where you think you lack, you must try and shift your focus on things that you are thankful for. 

Wake up each day with a positive attitude and mindfulness to achieve new goals and learn something new. Stressful mornings can lead to a stressful start of everything for the rest of the day, and the stress will follow you to your bed as well. To start your day on an optimistic note, here are some tips and activities that you can adopt: Ask yourself a gratitude question.

  • Read some positive information online or in a book or a newspaper.
  • Take out a few minutes from your daily routine and perform meditation. A few minutes of meditation can do wonders for your health, the effects of which are long-lasting. According to a Harvard researcher, Matt Killingsworth, a wandering mind will not make us happy. Meditation helps us to concentrate and pay attention to the present and accept it without judging. It is useful in forgetting about the past and not worrying about the future.

Develop a Perception of Positivity

Life is unpredictable, and it is not always at a high point. Everybody has their fair share of lows, so there’s no such thing as a ‘perfect life.’ Perfection is what you make out of it. All of us encounter obstacles throughout their day, most of which are unpredictable and unexpected. Here’s a healthy tip on making the best out of your bad days.

Focus on the benefits and the possibilities of things turning out better. Opportunities are often concealed under the thick layer of stress and confusion. To recover them, you need to look beyond it.

Learn Lessons From Mistake and Grow, As This Is What A Mindset of Growth Does

There are times in life where you win, and then there are other times where you learn. Remember one thing: you never fail.

No one on this earth can claim to be perfect or declare that they have never made a mistake. Even as we make mistakes, there are always hidden lessons in everything that happens to us. It is wise to look for messages in every situation and learn from them to improve.

Seeking lessons from adversities teaches us to be more positive and optimistic about future challenges. We learn that nothing in life happens to us, but happens for us. According to studies, you should quickly notice the difference in mood and happiness, changes that may persist for months. If you feel the effects wearing off, simply repeat the exercise:

Monday: Thanksgiving

There are many things in your life to be grateful for. Life is all about these little things that come with a sense of gratification. These might include having close friends, being in a wonderful relationship, benefiting from sacrifices that others have made for you, being part of a supportive family, and enjoying good health, a nice home, or enough food on the table.

Alternatively, you might have a job that you love, have happy memories of the past, or recently have had a nice experience, such as savoring an especially lively cup of coffee, enjoying the smile of a stranger, having your dog welcome you home, eating a great meal, or stopping to smell the flowers.

When You Focus on the Good, the Good Gets Better
– Abraham Hicks

Think back over the past week and list three of these things. According to the Law of Attraction, you get what you focus on – be it positive thoughts or negative thinking. When you have negative thoughts, you are constantly trapped in a vicious cycle of having more and more negative thoughts. You end up stressing yourself about the problem that didn’t even exist in the first place.

The positive change you have been looking for all this time can only be driven from the inside. It is not going to happen until you break the loop of negative thinking to shift your cognitive paradigm and attract better outcomes.

Tuesday: Terrific Times

Think about one of the most wonderful experiences in your life. Perhaps a moment when you felt suddenly content, were in love, listened to an amazing piece of music, saw an incredible performance, or had a great time with friends.

You can get started by trying to do it right now. Do try it out for yourself: by praising the littlest of the things you have, you bring an attention shift in your thinking. If you keep focusing on the bad aspects of life, you can observe your perspective becoming more and more negative. Consequently, those negative thinking patterns will attract bad things in life, putting you in deeper misery, i.e., higher stress levels.

To stimulate this experience, you can focus on the positive aspects of your life instead and be thankful. Think about the things you are hopeful for or want to happen, but not from a place of regret. Often people say they think about the things they want, but it does not materialize for them. It is because their thoughts come from a place of lack, and so they attract more lacking.

Choose just one experience and imagine yourself back at that moment in time. Remember how you felt and what was going on around you. Now spend a few moments writing a description of that experience and how you felt.

A bonus tips: If you struggle to come up with something to feel grateful for, put yourself in the shoes of someone who is experiencing misfortunes greater than you. For instance, recalling that a colleague has a debilitating physical condition will inspire gratitude for your healthy body, which you may have taken for granted otherwise. 

Wednesday: Future Fantastic

Spend a few moments writing about your life in the future. Imagine that everything has gone really well. Be realistic, but imagine that you have worked hard and achieved all of your aims and ambitions. Imagine that you have become the person that you really want to be, and that your personal and professional life feels like a dream come true.

All of this may not help you achieve your goals, but it will help you feel good and put a smile on your face. By changing perception, it does not mean that the problem does not exist anymore. Rather, you find the strength and ability to cope with the rising challenges and demand without falling into a vicious stress cycle.

Thursday: Dear…

Think about someone in your life who is very important to you. It might be your partner, a close friend, or a family member. Imagine that you have only one opportunity to tell this person how much you care for them and the impact that they have had on your life.

Develop the habit of saying thank you to your partner. Couples who share expressiveness and gratitude set a powerful bond of intimacy and trust. Both partners feel that their needs are being met and they feel fulfilled in their relationship. This breeds transparency and happiness, which strengthens your immune system to fight any traces of stress.

Let people know what they mean to you. Tell them that they are important. Life is too short to hold back on things that matter. Let them know that you are grateful for them and for what they do. Whether it is about helping you around the house or inviting you to dinner, you can make things more joyful by being grateful.

Friday: Reviewing the Situation

As discussed earlier, you need to inquire yourself about the progress you have made so far. Think back over the past seven days and make a note of three things that went really well for you. Something new that you learned, maybe? Or maybe you did something productive? The events might be fairly trivial, such as finding a parking space, or more important, such as being offered a new job or opportunity. Jot down a sentence about why you think each event turned out so well.

Once you do that, you will be better equipped with knowledge about yourself. You will have better control of yourself, your mind, and your life. It is imperative to recognize your thought and emotions. You must not give too much significance to all the thoughts that cross your mind. Every thought we think has an impact on our body, behavior, health, and relationships.  

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Kristin Engle
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The personal trainers at BBC make you feel welcomed, I was nervous to try something new as I have never worked with a... trainer before. Garrett and Nathan put all my nerves at ease, they demonstrate each exercise, course correct, motivate and coach during each session. Both are professional and I now look forward to training with them each week and reaching new goals. I feel so fortunate that BBC was recommended to me.read more
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Everyone at Body by Choice was so welcoming and friendly! I was nervous and intimidated not having much experience with... weights or full body training but everyone made me feel right at home. My trainers Lisa & Brendan were amazing. It was a great experience, highly recommended.read more
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I am getting ready to start my 3rd session with my trainer Rachael Leach and I couldn't be happier. She aligns my... workout to fit my goals of getting healthier, building strength and increasing muscle and she has done a great job of guiding me on this journey. She challenges me just the right amount so that I feel successful and excited about going every session. I would highly recommend BBCT and Rachel.read more
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Body By ChoiceIs truly that! The trainers are all professional, male and female.The atmosphere is fun and focused.... Reaching your personal goals and beyond will happen!The staff takes the time to greet and interact with everyone that comes through the door.You will feel better when you leave having worked hard.What a great way to start…or finish your day!read more
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Andrew Shripka
16:02 14 Oct 22
Nick is a crazy knowledgeable trainer, the facilities are top notch, the regular email and text updates and info are... solid, and I have loved the focus on building consistent and sustainable habits. I’ve dropped 25+ pounds in the last 4mo, am eating better, have better balance, and am the strongest I’ve been in 20 years. Highly recommend.read more
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Zurina Ariffin
20:56 28 Sep 22
I have received the best fascia therapy stretching. One-on-one with my therapist Garret is unique and so personalized.... His is a very professional and attentive. BBC staff are very friendly and helpful. My knee is improving each visit. Very knowledgeable staff to identify for your needs and abilities. Great explanation of treatment and help with pinpointing problem areas as well as exercises to overcome issues.I would definitely recommend the BBC.read more
Gene Jones
Gene Jones
02:43 03 Jul 22
In my second month at BBCT and couldn’t be happier with the progress I’ve made. Rachel is my trainer and she has been... fantastic in tailoring my workouts to my current fitness level, and continuing to push me every session. I would recommend BBCT to anyone looking to reach and go beyond their personal fitness goals.read more
Tom
Tom
00:53 30 Jun 22
I have been working with Nate Kendrick, the TPI certified trainer at BBCT for about 20 weeks now and, aside from being... a great guy, the progressive workout regimen he has me doing has really been effective. No doubt has not only improved the muscles used in my golf swing but my everyday life movement has certainly been upgraded. Nate works you hard but keeps it light and makes going to the gym enjoyable.read more
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Faith Micho
20:00 04 Apr 20
My husband and I have been working out at Body by Choice for almost a year now. Our trainer is Nate and he is an... awesome trainer. We enjoy the privacy of the gym and the one on one training we get. I have felt stronger, healthier and more motivated to workout since I have been going to Body by Choice. We also have three kids that are ages 21-24 that also work out at the gym and have loved it. I would recommend this to gym to any age that is looking to start working out or getting into a workout routine.read more
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Nick and the entire staff are experienced and very knowledgeable. The Equipment is top notch, the facility is great,... and overall an incredible atmosphere!You will not regret joining!read more
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I have recently joined Body By Choice and could not be happier. The owner Nick and my trainer Kolby have put together a... personalized plan to get me back in shape and help relieve some of my chronic pain. Kolby pushes me every workout and I trust in his process. Also meeting with the nutritionist has completely changed my eating habits. The education about nutrition is priceless. I have renewed hope that I will meet and exceed my fitness goals.read more
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I just finished my first 12 weeks at BBCT and absolutely love it there. I trained with Kolby, who I think is an amazing... trainer. He tailored my program to fit my goals while also helping me recover from meniscus surgery and rebuild strength in my knee. He really knows his stuff and taught me a lot during our sessions, plus he made it fun. The staff there is great and are all very friendly. Tiffny overhauled my diet and made my eating habits much healthier. The benefits of the personalized, one-on-one training have been extremely evident since I started, and I'm looking forward to seeing how I continue to progress. I would recommend BBCT to anyone and everyone.read more
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Julianne Erno
02:03 07 Feb 20
I would give six stars if I could! I cannot recommend BBCT highly enough. This place has a nice private atmosphere... which is perfect for someone like me who is still early on in their fitness journey. I never feel self conscious or judged by anyone which can be a big fear for a newbie.I work with Stephanie and she is AWESOME!! If you can laugh with someone at 6am while you're pushing through a tough workout then they're doing something right! If there's something that she introduces that needs to modified, she can show you different ways to do it which is great. She's good at giving you the "why" behind what we're doing.I also enjoy the check-ins with Tiffny - she has a ton of knowledge on how your body is processing not only the food we consume but also products we interact with daily. I am definitely loyal to BBCT now and in the future. Honestly it's not even near where I live and work and it's so worth it to drive out there. I could not have started this fitness journey without them.read more
Mark Brace
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20:06 03 Feb 20
The knowledge that Nick & the rest of the trainers bring is something beyond any gym I have ever been a part of. Their... genuine interest in helping accomplish your health & fitness goals is also on a level that is beyond what most gyms/trainers offer. They are truly the best of the best & highly recommend if you're looking to change your lifestyle.read more
Emma Joppe
Emma Joppe
13:14 18 Jan 20
Life changing! I have had the pleasure of working with a few of the trainers at Body By Choice. All of my training... sessions were customized to my unique needs and capabilities. I would highly recommend giving BBCT a try.read more
Kari Fast
Kari Fast
19:30 23 Dec 19
I’ve lost 20 pounds and am much stronger and fitter since I’ve been going to body by choice. Between Andy with working... out and Tiffany with nutrition, I’m finally finding out how to be healthy! It’s amazing!!read more
Robert Napieralski
Robert Napieralski
22:02 11 Dec 19
Colby does a great job training.He is a motivator who personalizes the training to you needs.The gym is innovative... and has great equipment.read more
Austin Morris
Austin Morris
00:31 02 Dec 19
Far and away the best gym and personal training in West Michigan. Nick and company put in a lot of work to make sure... you have a complete plan (workout, nutrition, supplementation) tailored to your specific needs. I've worked with Nick, Nathan, and Tiffny. They (and the rest of the team) are awesome! The facilities are first class and I love the private gym experience. I highly recommend BBCT to everybody. Tell them Austin sent you!read more
Jennifer Baer
Jennifer Baer
19:49 30 Oct 19
I love Body By Choice Training! My friend Ryan and I (ages 17) have been going here for a little over a year now. We... started out just one day a week but ended up loving it and now we’ve been going two days a week for about 10 weeks now. We love our trainer Taylor she pushes us to succeed and I have never felt better about myself in my life!read more
Ryan Manor
Ryan Manor
19:46 30 Oct 19
I’ve been going here with my friend for a little over a year now and we are OBSESSED. it’s a great break in the day... where we can laugh with our trainer, Taylor, and get in a great workout. Best decision of my life! :Dread more
Jillian B
Jillian B
18:30 28 Oct 19
I have been going to BBC since January, and it has been a great experience. The equipment is in good shape, the staff... is friendly, and the gym is always very clean. After an initial meeting with the owner, Nick, I was paired up with AnnaMarie as my trainer. She is awesome and everything a trainer should be: smart, invested in her clients, willing to push you to achieve your goals, and funny (read: willing to give my sarcasm right back to me during my workouts). Highly recommend AnnaMarie and BBC to anyone who is looking to meet their fitness goals.read more
Steve Weinberger
Steve Weinberger
18:06 30 Sep 19
Ive been working with Andy for many months. He’s a real professional and a pleasure to work with. One of the nicest... people you will ever meet!!! He makes working out a very enjoyable experienceread more
Mackenzie Micho
Mackenzie Micho
21:36 28 Sep 19
I have been going to Body By Choice Training since June. I have completed one twelve-week program and just recently... started a new twelve week program. I have been able to work with three different trainers at Body By Choice. My trainers are Nate, Taylor and Andy I train with them three times a week. I have loved training with them and have felt stronger, healthier and better about myself since I’ve started. Each of them push and support me while I am training. They also have a nutritionist that is available to improve your nutrition. I highly recommend Body By Choice if you are looking to get in shape and improve your overall health. They are the experts :)read more
Victoria Boersma
Victoria Boersma
19:49 19 Sep 19
BBC is the most amazing gym I've ever been to. Not only is the equipment fantastic, clean and in really good shape. But... they also pair you with a trainer. Since I've been going there, I've had the pleasure of working with Annamarie. She will push you and support you and encourage you. And if you show up, you will succeed. In the time I've been going here, I've also gotten to know the other trainers along the way. Any trainer there, will be with you literally every step of the way. All of the plans are customized for you and your goals. They show you how to do things safely and very effectively. This is not a gym where you walk in the door and hop on a treadmill for 30 minutes because you don't know what else to do. You show up, you have a full workout plan waiting for you, you get a consistenly great workout.read more
Taylor Vossler
Taylor Vossler
21:23 23 Aug 19
I absolutely love Body By Choice Training! I completed my first twelve-week program recently and I have never felt... better. Stephanie (my trainer) pushes me to do my best and tests my capabilities. I feel stronger, healthier, and overall have better about myself! Stephanie and the entire Body By Choice Training staff are amazing! I will never go anywhere else!read more
Brent Raedeke
Brent Raedeke
16:57 28 Jul 19
I play professional hockey in Europe and I chose Body by Choice because of the elite level training programs they offer... to athletes. I worked primarily with Nick and his colleague Kolby who are both very knowledgeable. Nick set up a personal program for me including diet, supplementation and a strength and conditioning routine that helped me reach my goals. In only 10 weeks I dropped 4% total body fat and put on 13 pounds of lean muscle. If you are serious about your sport and live in the Grand Rapids area you need to give them a call. I highly recommend Body by Choice.read more
Brigid Kloostra
Brigid Kloostra
10:57 09 Jul 19
I have been at BBC for almost a year. I have worked out with multiple trainers and they all bring something different... to the session. Top that off with the nutrition help I have received and this place offers a total package customized specifically to me. My arthritic knee has never felt stronger. It's been an amazing experience, I highly recommend BBC!read more
Lauren Baer
Lauren Baer
17:00 28 Jun 19
Weekly training sessions at BBCT over the last year have been a crucial part to my strength development and lean muscle... gain! Taylor's motivation and careful program planning has kept me focused and allowed me to realize my body's full capabilities as she pushes me for one more rep - something I would've given up on if I were by myself. Up until a year ago, I have always just trained individually and certainly continue to do so, but have found that even a weekly session has been incredibly beneficial with regards to reaching my fitness goals.read more
Hannah Gerwin
Hannah Gerwin
16:54 28 Jun 19
BBCT is AMAZING. Such an accommodating and friendly space to exercise. They guide you so well. The staff are amazing,... the workout plans are challenging but fun, and it’s never too crowded. I love my trainer Stephanie! Check this place out!read more
Sabrina Wadood
Sabrina Wadood
02:20 28 Jun 19
I have been working with Taylor for about 4 months now and I’ve never felt more motivated and excited about working out... -and these workouts can be intense! - as I do when coming here. I’ve seen and felt so much improvement, physically and mentally by pushing myself and having that support system to keep me going even when it gets tough. And it’s not just Taylor but all the other trainers and clients are supportive and friendly too. It’s also super awesome to hear my friends and family comment about how they have noticed how much better I’ve been looking and feeling lately since I’ve started training here! Highly recommend!!read more
Shane Anstett
Shane Anstett
12:26 26 Jun 19
I chose BBC based off of google reviews back in the spring. Their website was highly intriguing as well as their... reviews, and for good reason. All of their trainers are extremely friendly, helpful and supportive. Their combination of professionalism, knowledge and kindness sets them apart from other gyms. Not only do they help you out with training but they also have a nutritionist who helps you with choosing better and healthier meals. If you have any questions about shakes or supplements they are more than happy to help you, however they never once pressured me into buying them.Just going to the sessions twice a week with a trainer and eating healthier, they helped me lose 20 pounds in 12 weeks! All while gaining muscle and feeling stronger every week.It is on the pricier side, but they have different plans that you can ask about and surely afford. Ultimately, you’re not only investing your money into the company, but into yourself and they will guide you every step of the way to help you meet your goals.read more
Mary Jo Drueke
Mary Jo Drueke
20:13 12 Jun 19
I have an excellent, knowledgeable trainer that works with me weekly and designs new workouts specifically for me. I... have built so much strength in my body that I had lost for a long time, more than I had hoped for as I had worked with other trainers before without these results. And my positive results are evident in my medical assessment - my Doctor is very pleased with my numbers! Annamaire is a pleasure and joy to work with and has made a real difference in my life.read more
Evan Bushong
Evan Bushong
15:00 11 Jun 19
Staff is great and really knows their stuff, gym is always clean and everybody is really friendly, haven't even... considered going anywhere else to train since I started hereread more
barbara Harkai
barbara Harkai
14:23 11 Jun 19
As a “senior citizen” I was troubled with various signs of aging including lethargy, weight gain, dangerous falls and... lower back pain when walking or doing chores. Nathan at Body by Choice has reversed all these symptoms and has given me a new lease on life. I was never comfortable in a gym environment and had no idea what I should do. Nathan and the “family” at Body by Choice erased my self-consciousness and made the experience something to look forward to. As a bonus, terrific weight and nutrition coaching is available from Tiffny, as well as on-line coaching. The change in my health is worth every penny. “When you have your health, you have everything.”read more
Tyler Meade
Tyler Meade
23:12 04 Apr 19
Phenomenal fitness center. Great people. If you're looking for a gym that will give you the individual attention that... YOU deserve, this is the one.read more
Tina Iacovoni
Tina Iacovoni
10:17 04 Apr 19
I can't say enough about Nathan and Body By Choice staff. They embrace and welcome you along with helping you achieve... physical goals you never knew you could. The positive environment and having the one to one with a skilled trainer makes all the difference. Nathan and the other trainers are so very knowledgeable in their field of expertise which has allowed me to enjoy training. The benefits are priceless with my increased energy level and ability to focus more in my day to day life. They embrace the full spectrum of optimal health from eating behaviors to stress relievers and what it takes to become the best you could possibly be and feel. Thank you all Body by Choice trainers, especially Nathan who keeps me on track.read more
Stephen Floyd
Stephen Floyd
12:31 01 Apr 19
Super happy with my experience here. It’s a comprehensive program. They have great trainers and really nice facility.... Highly recommended.read more
Alex Overbeek
Alex Overbeek
16:44 30 Mar 19
I came to Body by Choice knowing very little about working out or nutrition. I have about a month left in my program... and I have learned A LOT. Andy does a fantastic job of teaching you the exercises and keeping you on a schedule that keeps you on your toes. No boredom here and certainly no room to slack off!! Tiffny has been super helpful in helping me with my nutrition plan and keeping me motivated by going over my body measurements. Can't say enough good things, keep up the good work!!read more
Randy Amyuni
Randy Amyuni
22:54 19 Jan 19
12 weeks ago, I joined BBC to gain strength and lose fat. I had major surgery in July of last year that left me very... week. I met with Nick and put a plan together for nutrition and exercise with measurable goals. I’ve worked very hard under the watchful eye of Ann Marie, and met all my goals. I not only don’t want to lose what I gained, I want to take it to the next level. All of the staff at BBC are so supportive, it really is something I look forward to. I never dreamed that at 62, surviving lung cancer, I’d be in the best shape of my life. So now I reach higher. Great facility, people and program.read more
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