Coach Theo and Amber



September 2016


For our Athlete Shred You Up, the week 4 step 4 challenge is to EAT WHOLE FOODS.


Week 1: Give yourself 12 hours between dinner and breakfast. Bonus points for going 14 hours 4 times a week.

Week 2: Drink a glass of hot green tea daily before lunch time.

Week 3: Drink a green smoothie daily, mixed with fruits and veggies.


By now if you are following the plan, you should have noticed that we haven’t told you to take anything OUT of your diet. We have only told you what you should put IN. If you are following these steps there’s pretty much no doubt that you’re already seeing some type of changes, whether they be a change in weight loss, fat-loss, energy levels, appetite control, enhanced sleep, etc.

This week we will now start talking about WHAT YOU SHOULD BE EATING. You should first know, if you haven’t already heard me say this, I don’t like talking about nutrition anymore. EveryBODY is different. So it’s really hard to give general advice when there are so many things to consider. The typical answer to a nutrition question is, “it depends.” You can check out a really good article we wrote last year about some simple nutrition principles here: QUIT MAKING NUTRITION SO DIFFICULT ALREADY.

The second thing you should know is that we would never be the type of people that act like we eat perfect all the time. We don’t, and we are very upfront and comfortable with admitting that. The message that we do preach and practice though is to eat healthy MOST of the time. If you eat healthy most of the time, the little amounts of bad food that you mix in are not going to hurt at all.

With those two things being said, the main nutrition principle that we are comfortable with promoting is to EAT WHOLE FOODS.  Dieting fads come and go. Crazy nutrition concepts get thrown at you all the time. None of them are going to work unless you get this underlying principle under control and let it be the base of all your lifelong nutrition habits.

Whole foods are foods that come from the earth, that ideally have been unaltered by man and manufacturing, and have been either not processed or refined at all, or as little as possible and are free from additives or other artificial substances.  

When you think of whole foods think of fruits, vegetables, whole grains, and nuts. Think of real food. Think of single ingredient foods or foods with ingredients that are real food. Think of NON-GMO (non-genetically modified organisms) food. Think of organic. Think of foods that didn’t take long to get from the field or farm to your table.

It’s not necessarily easy to find the discipline to eat whole foods. But it should be easy to figure out what constitutes what a whole food is. A simple example we give to our kids is to imagine if the food grew from the ground or from a tree. “You’re not going to find a twinkie tree or a ho-ho bush outside now will ya?”

So before you start stressing about counting calories. Before you begin researching what supplements to take. Before you start obsessing about what food groups you should eliminate. Just ask yourself, ARE YOU EVEN EATING REAL FOOD YET? Is it food that will make your insides happy? Is it God-made or man-made? Does it make up most of your diet, meaning about 80-90%? 

Fast-food doesn’t fall under this category. Neither does pizza or pop or most desserts and snacky foods. If it’s in a box or package with a lot of ingredients it probably doesn’t count either.  Does it mean you can never eat this stuff again? Absolutely not. It just can’t be a regular staple of your diet. There is no grey area when it comes to this topic. This is a black and white subject of optimal health and well-being.

Whole foods have to make up the majority of what you ingest into your body. Everything else has to be considered “sometimes” foods or beverages.  

When you’re having a hard time learning what to eat, this should be an easy concept that will help guide the food choices you make about what should be going into your body.

Food is either medicine or poison. Whole foods are medicine. Processed foods are poison. “Every 28 days your skin replaces itself. Five months for you liver and ten years for your bones. Your body creates new cells from the foods you eat. You have a choice in what you’re made of!” (

There aren’t many things you can control in life. But one of the only things you have complete control over is what you put into your mouth. Show your body the utmost respect and eat mostly whole foods today. And it may just be an absolute game-changer for you and everyone in your life.

If you can’t do it for yourself. Do it for God’s sake.

“Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own..” (1 Cor 6:19)


Coach Theo



You’re never too old and it’s never too late


#ParentAthletes #FallIntoGreatness #Comeback

“The classic comeback story contains one of two twists. It’s either about an underdog who falters and then succeeds beyond his dreams, or it’s about a champion who falls, fights hard, and makes a big return.” (Louie Giglio, The Comeback)

You know what one of the biggest myths of childhood is? The lie that just because you get older means you have to gain weight and get out of shape. Remember being a kid and thinking that this was just a result of aging? Adults implied that this is just what happened after you hit a certain age. How many times did you hear them say, “yea, wait til u get older.” “I used to be thin too when I was younger too.” “That’s when I didn’t have my beer gut yet.” “I looked totally different on my wedding day.”

The common attitude is that it just happens and it’s out of our control.

Getting older does make it harder to stay lean and trim, but maybe it’s because you also didn’t change your ways!  I used to eat a lot more too when I was eighteen years old and somehow could still stay trim. As we get older we can’t eat as much nor can we eat the same.

So why is it too hard to get your old self back now? I get it. You have kids. A career. Life is so much more demanding. You’re right, it’s going to be much harder now. Accept and expect it. The truth is it can be done. I see working parents do it all the time.

Just start with what you can do.

1. Can you at least control what you eat?
We know this is the biggest step to physical change anyways.  It doesn’t matter how hard and how much you workout. If you don’t change your eating habits your results will only go so far anyways.  When our clients experience a major transformation, their number one reason is attributed to their dietary changes. So can you at least start here? Make small changes to what you put into your body and the positive benefits will begin to add up.

2. Then, can you start to engage in more physical activity?
Please stop thinking it needs to be a crazy DVD workout that you commit to every day of week. Fitness does not have to be all or nothing. I work with parent athletes who get great results and have even enhanced their performance in less time and with more efficient workouts. Any increased physical activity is better than no physical activity. You would be surprised with what even a 30 min walk a couple days a week will do.

3. And then before anything, can you stop making excuses?
Are you being completely honest with yourself? Is this the lifestyle you truly want to continue to live? What’s the real reason you’re not changing yet?

My challenge to husbands is this, you should want to look good for your wives. I always love when an overweight guy complains that his wife used to be hott. Well what happened to you broskie?

My challenge to wives is this, you deserve to get your body back. It’s not fair
that you had to go through labor and we didn’t. So yes we’ll provide the time, encouragement, and resources to get your sexy back.

My challenge to all of us is this, it’s not a choice but an obligation to take care of our bodies. God gave us this gift and just like any gift, we show appreciation by taking care of it. We don’t have to do it to earn Gods love; we should want to do it because God loves us.

To make your life easier we’ll be launching our new FMU FIT ONLINE program featuring done for you workouts that you can do anywhere. You’ll be able to follow virtually exactly what we do at our FMU training facility with hundreds of clients on a weekly basis.  You won’t have to think anymore. You won’t have to stress about being misguided. We will provide you with safe, effective content, that will get your great results in a time efficient manner. And what makes this program even better, we’ll be giving you the and then some tips and motivation about taking your FAITH even further, something we believe is what truly changes you inside and out. Stay tuned for FMU FIT ONLINE to launch in the fall of 2016.

“…at some point everybody needs a fresh start, a change of direction, a spiritual turnaround. So what about you?” (Giglio, The Comeback)

You’re never too old and it’s never too late. Get ready to make your comeback today. And it may just be an absolutely game changer for you and everyone in your life.

Trust in the Lord and do good;
    dwell in the land and enjoy safe pasture.
 Take delight in the Lord,
    and he will give you the desires of your heart.
 Commit your way to the Lord;
    trust in him and he will do this: (Psalm 37:3-5, NIV)

Coach Theo



So three things happened…

Number 1:

I’m sitting there drawing up my next four week cycle for my gym. I like to give each cycle a theme. For some reason the phrase that kept popping in my head was also a play-on of the upcoming season, #FallIntoGreatness.

At first I didn’t even understand what it meant. There’s two ways to perceive this. One being, you don’t fall into greatness. It doesn’t just happen. You have to work for it. It takes effort and time and perseverance, which are all true. But two, if you believe what I believe, we all fell into greatness when we recognized that the only reason we are who we are, and can do what we do, and will earn what we earn, is because of God. So actually, because of his Grace, it did just happen. “For it is God who is working in you, enabling you both to desire and to work out His good purpose.” (Philippians 2:13)

Number 2:

I was talking to youth groups about “being the change” and seeking greatness, and also to clients about nutrition. In both situations I found myself referring to my TRIPLE AAA for assistance.

Are you AWARE?

Have you ACCEPTED?

What will you do to AWAKEN?


Are you aware of how your actions and behaviors affect you or someone else? Do you even realize how the junk food you put in your body is affecting you? Sometimes an epiphany happens. We get inspired by something. Or we hit rock bottom and realize our way isn’t working. Typically, some type of external force has to happen to wake us up and smell the coffee.  You may need to force yourself to sit down and reflect. Or you may need to enlist a friend for mentor that will checkpoint you and speak the truth in love. “Indeed, the Lord God does nothing without revealing His counsel to His servants the prophets.” (Amos 3:7)


Have you accepted responsibility for your actions—that you did make a comment that put someone else down instead of lifting them up, that you keep putting fast-food in your mouth and no one else does that for you? Don’t blame it on others. Don’t blame it on your situation. Don’t make excuses. The sooner you take responsibility for your choices, the sooner you’ll own your choices and decisions and your ability to change them.

Accept relapse. You’ll take one step forward and two steps back. Change doesn’t happen overnight and doubts, fears, and insecurities may linger longer than desired. Accept that change may always be challenging. But one thing my buddy DJack always says is, “the obstacles are the way.”


The biggest step to change. Knowledge isn’t power until you use it. Believing doesn’t happen until action does. So what? What are you going to do now? You’re aware of what’s happening. You’ve accepted that it’s real. What are you going to do about it?

When I give a speech I usually point out to the crowd that there are three types of people in this world, those that make things happen, those that watch things happen, and those that ask what happened? “Arise, for it is your task, and we are with you; be strong and do it.” (Ezra 10:4)


I was looking for a story. Then at 6:30am at a red light I got one. I was sitting in silence prepping my mind and heart for a mega kids event. The air was clean and quiet. Then a guy pulled up next to me and stole it with his loud music and cigarette smoke. His bumpers were vibrating from the explicit club 2000 mix he was jamming to.  He looked disorganized and disheveled and if that weren’t enough for me to make my assumptions, he then road raged on the car next to him for almost cutting him off.

Excuse me for my judgment, but because of who I used to be I feel I can say this. This is the type of guy that will go about his day angry, complaining about life, with a poor-me attitude. He will feel sluggish and demotivated and have no clue why. This guy needs some major TRIPLE AAA.

Change is hard. God can’t create it in your life without you also doing your part. TRIPLE AAA can help.


Do you need to become aware? It’s one thing to know who God is.

Do you need to accept? It’s another thing to agree to let Him guide your life.

Do you need to awaken? It’s a totally different ball game to actually live your faith out and take action already.

Let go and surrender and allow yourself to fall into greatness today. And it may just be an absolute game-changer for you and everyone in your life.

“Remain in me, and I in you. Just as a branch is unable to produce fruit by itself unless it remains on the vine, so neither can you unless you remain in Me. “ (John 15:4)


Coach Theo



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