John's Story! -Leverage A Coach

Author: Brian Waldo MS CSCS CPT PES CES PN MATjs TFW

John Benz chose to begin a journey with Optimal Health & Performance\Training for Warriors East Metro in Cottage Grove three years or so ago. He has made incredible changes and has lost 96lbs total. Sixy five of that came while working with a nutrtion coach at Optimal Health & Performance, LLC . As a personal choice, no use of GLP-1 medications and consistent dedication to better lifestyle choices has been key. GLP-1 Medications are helpful for many, but John chose his own path. I asked him to answer a few questions regarding his journey so far! He is doing amazing and maybe some of his lessons can help you too!

Can you share a bit about your past journeys with weight loss?

While I’m far from reaching my goal of dancing with that Australian themed “Thunder” show in Vegas, I’m very proud of how far I’ve come, but my journey has been a long one. I’ve struggled with weight almost my entire life, and in that time I’ve lost - and sadly gained back - hundreds of pounds through fad diets, calorie-counting programs, “science” based systems that require you to buy only their vitamins

and snacks, juice fasts (that was a disaster), and intense bouts of big box gym commitments that lasted a few weeks before old habits crept back in. I’ve tried almost everything and found that discipline matters - but accountability matters even more. That has been the biggest difference-maker for me.

What are some of the pitfalls and things you have learned along the way?

There are two big ones. The first is simple; there are no quick fixes. There’s an idiom you hear in recovery circles: “you get well the same way you got sick – slowly.” That applies perfectly to weight loss. You don’t gain the weight overnight, and it can be very hard to accept that you won’t lose it overnight either.

The second - and biggest - pitfall I’ve fallen into more times than I’d like to admit, is treating goals like destinations instead of milestones in a meaningful lifestyle change. For years, I would approach weight loss like, “once I get to X goal, I’m done, and can go back to exactly how I used to live.” Shockingly, that approach produced “yo-yo” results, and disappointment. With Coach Brian’s help, I now look at my health journey as “my new normal”. My goals are more like “waypoints” on along the path – places where I can stop, celebrate, maybe take a selfie, and then keep moving forward.

How did\has nutrition Coaching with Optimal Health & Performance helped you reach new levels?

For starters, I eat vegetables now. Honestly, I never thought anyone would pull that off, but somehow Coach managed it. In all seriousness, the thing that differentiated this program was accountability… but there’s more to it than that. The Optimal Health & Performance coaching program provided accountability from people

who genuinely care about my success. They took the time to get to know me as a person, and met me where I was in my journey. I’ve done programs that claimed to offer “coaching”, but I met with a different person every time and got the same “one-size-fits-all” advice and usually left with a reminder to not forget to order snacks on your way out. This experience was completely different. I’ve built a relationship with my coach, and with that came honest conversations, moments of real catharsis, and the occasional push I needed to stop making excuses and start making progress. One moment that really sticks out to me was when I commented “I’ve never consistently worked out

five days a week - why am I not seeing the results faster?” and Coach said “I’m proud of you for making it in five hours a week, because that’s critical to the process. But five hours is only 3% of your week. It’s what you do with the OTHER 97% that makes the difference.” That completely changed the way I looked at health and this journey.

What has the Training for Warriors System provided for you in regards to your fitness goals?

With zero hyperbole, I can honestly say the Training for Warriors system (TFW) has changed my life and frankly delivered so many things I didn’t even realize I needed.

For example, I didn’t realize how much I needed structure. At a big box gym, when I was left to “choose my own adventure,” I’d usually gravitate exercises I liked, avoiding the ones I didn’t, and leaving early when the two machines I wanted to use were occupied. TFW removes the guesswork. The structure is already there, and it’s designed to build your entire body and overall fitness – not just areas you enjoy training. I didn’t realize I’m a morning person. TFW offers practices throughout the day, but I found that getting

in at 5 AM works best for me because, after work, my motivation drops fast.

I didn’t realize that I needed a family environment. TFW has created a culture where people genuinely support each other. You get to know people, build relationships, and those connections help keep you accountable.

Lastly, I didn’t realize I needed - or could even do - high intensity interval training (HIIT). I came into this program convinced I’d only ever do strength workouts. Then a coach challenged me to try a HIIT practice, and now I genuinely love them. They’ve made a huge difference in both my conditioning and my weight loss.

What would be your top 3 things you would recommend to someone attempting to overcome a large weight loss goal and lifestyle changes?

1) Find your “why”. Making a commitment to major weight loss goal is hard, and it’s critical to understand why you’re doing it. For me, it’s my family. I got tired of feeling like the “fat dad” sitting on the sidelines telling the kids to go play while I watched from a chair. Being present and healthy for my family matters more than temporary soreness or momentary food pleasure. When things get difficult, that’s what keeps me moving forward. Find your reason, and the hard days become easier to manage.

2) Be honest with yourself. Pretending that second handful of goldfish or those two Oreos “don’t actually count” only delays progress. There is a 100% chance you’ll experience setbacks along the way. The important thing is to be honest, give yourself grace, and keep moving forward instead of quitting or going completely off the rails.

3) Find a system that works for you. If you don’t enjoy what you’re doing, you will not stick with it long term. I count myself incredibly fortunate I’ve found a workout and coaching program that fits my schedule, pushes me to improve, gives me the tools to succeed, and builds my confidence to keep going.

Is there anything else you would like to share about your journey at Optimal Health Performance/Training for Warriors East Metro?

I’ve tried a lot of different programs over the years, and this has really been a game changer for me. If you’re someone who wants to get healthier but just hasn’t found the right fit yet, I’d encourage you to give this system a shot. There are practices for almost any schedule, and every exercise can be modified for injuries or comfort level.

Honestly, other than weight, you really don’t have anything to lose by giving this a try.

Don't hesitate, contact us today and we can have an honest discussion about how to start making the changes you need to make at www.ohponline.net

Why Working With a Nutrition Coach While Taking GLP-1 Medication Can Dramatically Improve Weight Loss Success

The rise of GLP-1 medications such as Ozempic, Wegovy, Zepbound, and Mounjaro has changed the conversation around weight loss. These medications can significantly reduce appetite, improve blood sugar control, and help individuals lose substantial amounts of body fat. However, medication alone is rarely the complete answer for long-term health and sustainable results.

One of the most important — and often overlooked — factors in successful GLP-1 weight loss is proper nutritional guidance. Working with a qualified nutrition coach can help individuals maximize fat loss, preserve muscle mass, improve energy levels, and build healthy habits that last long after the medication journey ends.

1. Preventing Muscle Loss During Rapid Weight Loss

One of the biggest concerns during significant weight loss is the loss of lean muscle tissue. GLP-1 medications suppress appetite so effectively that many people unintentionally under-eat protein and total calories.

Without proper guidance, the body may lose muscle along with body fat. This can slow metabolism, reduce strength, decrease energy, and make long-term weight maintenance more difficult.

A nutrition coach helps clients:

• Consume adequate daily protein

• Structure balanced meals despite reduced appetite

• Time meals appropriately around workouts

• Support recovery and muscle maintenance

• 
  

Preserving muscle mass is critical because muscle tissue plays a major role in metabolism, blood sugar regulation, strength, mobility, and overall health.

2. Creating Healthy Eating Habits Instead of Relying Only on Medication

GLP-1 medications can help reduce cravings and portion sizes, but they do not automatically teach healthy nutrition behaviors. Many people still struggle with:

• Emotional eating

• Poor meal planning

• Inconsistent eating schedules

• Low nutrient intake

• Dependence on convenience foods

• 
  

A nutrition coach provides accountability, education, and practical strategies that help clients build sustainable habits. Instead of viewing weight loss as temporary, coaching helps create a long-term lifestyle approach.

The goal is not simply losing weight — it is learning how to support a healthier metabolism and healthier relationship with food.

3. Improving Energy and Reducing Fatigue

Many individuals taking GLP-1 medications report periods of low energy, fatigue, dizziness, or poor workout performance. Often this occurs because calorie intake drops too low or nutrient quality suffers.

A nutrition coach can help ensure adequate intake of:

• Protein

• Fiber

• Electrolytes

• Hydration

• Vitamins and minerals

• Healthy carbohydrates and fats

  
  

Balanced nutrition supports:

• Better energy levels

• Improved mental clarity

• Stronger workouts

• Better recovery

• Stable blood sugar

• 
  

This becomes especially important for individuals who are exercising regularly or incorporating strength training into their routine.

4. Supporting Better Body Composition Results

The number on the scale only tells part of the story. Two people may lose the same amount of weight but end up with very different results depending on how they eat and train.

Nutrition coaching helps shift the focus from simply “losing weight” to improving body composition — reducing body fat while maintaining or improving lean muscle mass.

When combined with resistance training and proper nutrition, GLP-1 medications can become a powerful tool for:

• Fat loss

• Improved muscle tone

• Better metabolic health

• Improved insulin sensitivity

• Reduced visceral fat

• 
  

This often leads to healthier and more sustainable outcomes than relying on medication alone.

5. Helping Manage Side Effects

Some individuals experience nausea, bloating, constipation, reflux, or digestive discomfort while taking GLP-1 medications. Nutrition strategies can often help reduce these issues.

A nutrition coach may help clients:

• Adjust meal size and timing

• Increase hydration

• Improve fiber intake gradually

• Identify trigger foods

• Improve digestion and meal tolerance

• 
  

Small changes in food selection and eating patterns can significantly improve comfort and consistency.

6. Providing Accountability and Personalized Support

Weight loss journeys are rarely linear. Plateaus, motivation challenges, stress, travel, social situations, and emotional setbacks can all interfere with progress.

Having a nutrition coach provides:

• Ongoing accountability

• Personalized adjustments

• Encouragement and support

• Education based on individual needs

• Realistic goal setting

  
  

This support system can make the difference between short-term success and lasting transformation.

7. Building a Long-Term Exit Strategy

One of the most important aspects of GLP-1 success is what happens after the medication is reduced or discontinued.

Without proper lifestyle habits, many people regain weight after stopping medication. Nutrition coaching helps individuals develop the skills needed to maintain results long-term through:

• Structured eating habits

• Portion awareness

• Strength training support

• Meal planning

• Metabolic health strategies

• Sustainable routines

  
  

The most successful outcomes occur when medication is used as a tool within a larger health-focused lifestyle plan.

Final Thoughts

GLP-1 medications can be highly effective for weight loss, but they work best when paired with proper nutrition, exercise, and lifestyle support. Working with a nutrition coach helps individuals protect muscle mass, improve energy, manage side effects, and create sustainable habits that extend beyond the medication itself.

Rather than simply eating less, nutrition coaching helps people learn how to eat better — supporting not only weight loss, but long-term health, performance, and quality of life.

For individuals using GLP-1 medications, combining medical support with expert nutrition guidance may be one of the smartest investments they can make in their overall health journey.

If you need help or have questions about working with one of our certified nutrition coaches please reach out today at our contact page!

Should Your Middle Schooler Lift Weights?

Brian Waldo MS CSCS CES PES PN WLS MATjs TFW

After 35 years in the health fitness and sports performance space, one of the biggest myths out there is that young children should not lift weights. In fact, it is probably one of the safest things a child do for physical activities when done and coached properly. Unfortunately, there is a lot of mis-information and a wide range of program options. Some are amazing and others could use some principled improvements. The following points are based on current research.

One thing is for certain, moving is always better than not moving. Strength training could actually be one of the best life skills a child could be taught. When done well, they will enjoy it, develop their confidence, strength, and mental health. A quality program will recognize differences in ability based on maturity and make accommodations for your child. Cookie-cutter programs done off of an app or piece of paper may or may not be the overall best approach. Supervision, feedback, and program adjustments are important for long-term success.

Weight training is not just for sports, it is for life! Below are some key points to consider in your decision making process regarding your child beginning a strength training program.

1. The big shift: it’s considered SAFE (with the right setup)

• Modern research shows no evidence that strength training stunts growth or damages growth plates when properly supervised

• Injury risk is very low and often lower than many sports 

• Most injuries that do happen are linked to:

  • Poor technique

  • No supervision

  • Trying to lift too heavy too soon

Bottom line: It’s not dangerous—bad coaching is.

2. Major benefits (and they’re bigger than people think)

Recent systematic reviews (2024–2025) show that strength training in kids improves:

Physical benefits

• Strength, power, coordination, flexibility

• Bone density (critical during growth years)

• Body composition (less fat, more lean tissue)

Injury prevention

• Programs can reduce sports injuries by ~40–50% in youth

Brain & mental benefits

• Improved cognitive function and focus

• Better confidence and psychosocial development

This is a big update: lifting is now seen as whole-child development, not just “getting stronger.”

3. Middle school is actually a GREAT time to start

Research suggests ages ~11–14 are ideal because:

• Kids are highly adaptable neurologically (learn movement fast)

• Strength gains come mostly from better coordination, not muscle size

• It helps build lifelong habits early

In other words: they’re building the software (movement skills), not just the hardware (muscle).

4. What the research says kids should NOT do

This is where people still get it wrong.

Avoid:

• Max-effort lifting (1-rep max testing)

• Powerlifting-style “ego lifting”

• Adult bodybuilding-style programs

Experts emphasize:

• Light to moderate weight + higher reps is safer

• Focus on technique first, load second

5. What an evidence-based program looks like..

Research-backed guidelines for middle schoolers:

Key principles

• Supervised by a qualified coach

• 2–3 days per week of strength work

• Emphasis on:

  • Bodyweight movements (squats, push-ups)

  • Light resistance (bands, dumbbells)

  • Plyometrics (jumping, landing mechanics)

Progression

1. Learn movement patterns

2. Build control and balance

3. Gradually add resistance

Think: “move well → then move heavier”

Final takeaway

The latest research is very clear:

👉 Middle school kids should be doing strength training👉 It’s safe, beneficial, and recommended👉 The key is proper coaching, technique, and progression