Melissa’s Goals:
Weight goals: lose 2-3 pounds a week (Starting Weight 216)
Nutrition goals: follow Ketogenic diet for 3 mos than re-evaluate
Other goals: get back into a consistent exercise/fitness routine 5 times/wk with at-home videos, start running again, run a half-marathon in the summer
Summertime Check-In:
1) Current stats:
Weight: 225
Average workouts/week: none
Any lifting/climbing/running records you're tracking: none
Average caloric intake a day: ?
Average ounces of water you drink a day: 100
Last time you went a day without alcohol: that's funny

2) What was your biggest fitness accomplishment over the summer?
Mindset shift: I joined weight watchers beginning of the month.....still working out at home with videos and running. Looking for a half marathon to plan for and Yes... I'd love to meet you for a run with you!!! That would be super fun!!

3) What are your goals for September:
Weight: 217
Average workouts/week: 3
Average caloric intake a day: 25 points a day
Average ounces of water you drink a day: 100
Alcohol intake: 3 times a week...1 glass of wine.

Jasmine Hutchinson – the bouldering beauty from Riverfront Rock Gym:
2018 Goals:
Weight goals: Nothing specific but wants to fit into a super small bikini this summer
Nutrition goals: Drink more water
Other goals: Improve overall hard sport climbing with a focus on: hard bouldering, campus board work, hang board work
Improve flexiblity (yoga once a week or more)
Gain strength

Summertime Check-In:

1) Current stats:
Workouts: 3-ish times a week. I started going to Crossfit 791 in Cashmere on those days when climbing is too much of a commitment. They have a 5am class so I can get a workout in before my kiddo even wakes up. 
As for climbing I certainly have not been breaking any PRs. I have been climbing when I can hoping for the smoke to clear. We just started the construction of our own home training facility!
Nutrition: I completed a full round of whole 30 and it has really helped me be more aware of what I have been eating.
Water intake: I am still not drinking enough water! I just went on vacation and lived on coffee and tequila, I'm still recovering from that one!

2) What was your biggest fitness accomplishment this summer?
I guess it is an accomplishment to not be going into fall totally out of shape! I do need to start kicking my own butt and getting after it! I have really been enjoying Crossfit 791; however, its really not great for climbing. Time to dust off my climbing training log. The summer has been great, not terribly accomplished but great, and this September is going to get me back on track! Gear up for deep fall and a month of climbing this winter!

3) What is your biggest nutritional accomplishment this summer?
Finishing whole 30! That was much harder then I though it would be, but totally worth it. I felt great and lost almost 10lbs.

4) What are your goals for September:
I am about to leave on a climbing trip this Thursday. I would really like to fill up my nature tank. I have this need to get really secluded every once in a while and I'm hoping this trip hits the spot. I would also like to visit a few more alpine lakes before the season fully changes. As for climbing I am going to be restarting my training program toward the end of the month, timing the end of it and peak performance at the beginning of February, where I will be spending the month in Spain sport climbing!
Nutrition: the goal is always more water! I also have been attempting to eat clean (this last week has been a huge fail!)

Jamie & Morgan – work wives, gym-mates and The Gym LLC’s cheer squad:
Morgan’s 2018 goals:
Weight goals: Nothing specific but wants to be able to feel comfortable in a pair of shorts this summer
Nutrition goals: Eat better food in smaller portions
Other goals: get muscle mass up and more muscle definition

1) Current stats (answer any or all):
Weight: no idea how much I currently weigh
Average workouts/week: I train 3 days a week with Andrea at the gym! I try to walk everyday on my lunch, usually 45 minutes or so.
Average caloric intake a day: My calories are usually between 1200 and 1500
Average ounces of water you drink a day: I drink at least a gallon of water a day!
Last time you went a day without alcohol: I don’t drink that often. Last time I drank was a month or so ago.

2) What was your biggest fitness accomplishment over the summer?
The biggest accomplishment so far is steadily adding heavier weights to my workouts.

3) What was your biggest nutritional accomplishment over the summer?
The biggest nutritional accomplishment would probably be the meal prepping! It’s so handy, once you get on the groove! Ha!

4) What are your goals for September (use any or all, or make up your own):
My goal for September is to incorporate cardio 2 days a week. I really, really, really dislike it... sooo this is going to be a struggle!

Jamie's 2018 Goals:
Weight goals: to get down to around 150 or to a weight that matches the image of she has in her mind (starting weight: 164)
Nutrition goals: “Make more healthy choices than bad ones”
Other goals: 2 minute plank, get more toned overall

Summertime Check-In:
1) Current stats:
Weight: 160-165. Won’t weigh-in until end of the month.
Average workouts/week: Working out with Andrea (at The Gym LLC) 3 days a week and average 3 days a week at the gym in cashmere on my lunch time.
Average caloric intake a day: Average calories 1450-1500 a day.
Average ounces of water you drink a day: Drink a gallon of water a day.
Last time you went a day without alcohol: I hardly drink alcohol. Really trying to only drink on special occasions/events. Last time I drank was last Saturday I think... a glass of wine.

2) What was your biggest fitness accomplishment over the summer?
Being able to lift heavier and feeling stronger!

3) What was your biggest nutritional accomplishment over the summer?
Eating more fruits and veggies. Way less snacking than in the winter months. Over all healthier choices.

4) What are your goals for September:
Goals for September and in general are to get more comfortable lifting heavy and increasing weight on deadlifts.

Debbie & Riley – realize their goals with Actualize Sports & Fitness:
Debbie’s 2018 goals:
Weight goals: to get down to 150 (starting weight 209)
Nutrition goals: nothing specific – simply to maintain current nutritional plan to eat with balance & moderation and better choices in mind
Other goals: to get more agile & build muscle and strength

Summertime Check-In:
1) Current stats (answer any or all):
Weight: Gained a few pounds due to injury/inactivity
Average caloric intake a day: Try not to be consumed with calorie count but focus more on Protein and getting the right amount of it for my body weight
Average ounces of water you drink a day: I drink about 100 oz of water or more every day
Last time you went a day without alcohol: Only have alcohol on the weekends, but not all weekends.  Sunday had a beer after a bike ride.

2) What was your biggest fitness accomplishment over the summer?
"Summer has not been my friend. Although we have had a great one, just not in terms of my working out etc.  I have battled injuries and currently am having PT for a torn calf muscle where it connects to the knee. It has been an issue since the end of June. I tried to power through it and it got worse and did not heal. Finally went to the doctor and now am having to refrain from my morning walks and no gym for the last 3 weeks. Just got released to bike and do core and upper body work but no legs work at all for a while.

3) What are your goals for September:
Weight: My goal is to focus on getting my leg healed and take off the few pounds I have gained due to the inactivity.
Average workouts/week: Looking forward to getting back on track with 4 -5 workouts per week but need to start slow.

Riley’s 2018 goals:
Weight goal: to be up to 230 by September and reevaluate from there (Starting weight: 195)
Nutrition goals: To eat 5000 calories a day of healthy food, particularly veggies and lean protein
Other goals: position himself to be selected for collegiate football upon graduation

Summertime Check-In:
1) Current stats (answer any or all):
Weight: 230, staying here for football, I feel much lighter and faster.
Workouts a week: usually around 3-4
Calories are about 3500 right now, give or take 

2) What was your biggest fitness accomplishment over the summer?
Biggest accomplishment was probably getting my leg healthy again and getting back into football.

3) What was your biggest nutritional accomplishment over the summer?
Definitely keeping my weight up while I was out, it took a lot of healthy eating to maintain my weight.

4) What are your goals for September (use any or all, or make up your own):
Weight: just maintaining 230 pounds and making sure that I stay healthy
Average workouts/week: football is my main goal for everything
Any lifting/climbing/running records you're tracking: lifting is kind of on the back burner for now

Lori & Kerin - Dance enthusiasts maintaining their fitness with Jazzercise at The Studio

Lori’s Goals:
Weight goals: lose about 20 pounds of “winter weight”
Nutrition goals: continue to prepare food and meals in advance so she doesn’t have to eat bad foods in a hurry
Other goals: continue to go to The Studio at least 3x/wk

Summer Check-In:
1) Current stats (answer any or all):
Weight: Reports a weight gain due to traveling to Oregon to tend to her parent's health needs.
Average workouts/week: Has tried to maintain 3 a week, but has had some 2 workout weeks. There were a few weeks she was out of town and getting to The Studio was impossible.
Average caloric intake a day: Has not been tracking calories
Average ounces of water you drink a day: Has not been tracking intake
Last time you went a day without alcohol: Only has a glass of wine a few times a month, the last was two weekends ago.

2) What was your biggest fitness & nutritional accomplishment over the summer?
Nothing significant to note, most of her time was spent taking care of family.

3) What are your goals for September (use any or all, or make up your own):
Weight: Lose the travel & stress eating weight
Average workouts/week: 3
Nutritional goals: To get back on track and pay attention to nutrition and making better choices.

Kerin’s Goals:
Weight goals: Get to and remain at ideal weight of 125-130
Nutrition goals: Eat better, with a focus on consuming fewer refined carbs
Other goals: Fit into the pants that she has now,
Remain fit and active to reduce back pain from scoliosis as much as possible
Maintain core strength to counter issues associated with her V-back labor & delivery in 2012
1) Current stats (answer any or all):
Weight:  135  (up a bit after all those summer celebrations!)
Average workouts/week: 3-4
Any lifting/climbing/running records you're tracking:  no
Average ounces of water you drink a day: 64
Last time you went a day without alcohol:  I have had no drinks this entire week since last Saturday evening.

2) What was your biggest fitness accomplishment over the summer?  
Moving up in weights at Jazzercise to 9 pounds!

3) What are your goals for September (use any or all, or make up your own):
Weight:  lose 2-3 pounds
Average workouts/week:  3-4