Second Struggle- Nutrition

Article by Kevin Tamte, CPT, PN, TFW Level 1&2

As I continued working toward my fitness goals, I realized something crucial: no matter how long I spent on the elliptical, I wasn’t going to make significant progress without addressing my nutrition. It became clear that improving my eating habits was the next big hurdle I needed to tackle.

At the start, my nutrition was far from ideal. My mornings often began with sweets—stopping at the gas station for donuts and a pop or hitting a fast-food drive-thru for a breakfast sandwich and another sugary drink. Lunch wasn’t much better, usually consisting of a sandwich, chips, and yet another can of pop. Dinner was often a rushed, thoughtless meal, accompanied by... you guessed it, more pop. Vegetables were almost non-existent on my plate.

I knew I couldn’t overhaul my entire diet overnight. Drastic changes felt overwhelming and unsustainable. So, I chose to make small, gradual adjustments—focusing on one habit at a time. My first step was cutting back on soda. I started carrying a large water bottle to work and made a conscious effort to drink water instead of pop throughout the day. This simple change had an immediate impact: I began feeling better, and the weight started to come off again.

Once I was consistently drinking water, I tackled the next habit: reducing fast food. To support this change, my family and I started preparing more balanced meals at home. This not only decreased our reliance on eating out, but it also encouraged us to include more vegetables in our dinners—something that had been sorely lacking before. It wasn’t about cutting things out completely; it was about making better choices and reducing how often I leaned on unhealthy options. These changes weren’t monumental, but they were manageable, and they worked. I was losing weight, feeling better, and building momentum.

But with every victory comes new challenges. Eventually, I hit a plateau.

Stay tuned for my next post, where I’ll share how I navigated that plateau and found a way to keep moving forward!

Do you need a different path for your nutrition? Contact Coach Kevin here and explore options for coaching and making the changes you need to make! Contact Kevin through our website and ask to speak to him personally! Feel free to email Kevin at kevintamte@gmail.com

Flexibility- How Can I Change It?

Article by: by Corinna Mickus-Botz, BS, CPT, CES, PN

What’s the first thing that comes to mind when you think about flexibility? Some crazy yoga poses? While those do involve flexibility, that's not what it’s all about. 

Flexibility is the ability of a joint or combination of joints to move through an unrestricted, pain free range of motion. It’s about being able to freely move your body!

Improving flexibility can have a positive impact on various aspects of your everyday life. Here are three ways:

1. Enhanced Physical Performance: Improve your overall physical performance in activities like sports, exercising, and even daily tasks. It can lead to a greater range of motion, making movements smoother and reducing the risk of injury. This means you can engage more fully in your favorite activities, whether it’s running, dancing, or just playing with your kids.

2. Reduced Muscle Tension and Pain: This can be especially beneficial if you sit for long periods or have a physically demanding job. Stretching and flexibility exercises can help alleviate back pain, stiffness, and discomfort, contributing to a more comfortable and productive day.

3. Improved Stress Relief and Mental Well-being: Flexibility training often involves stretching and mindful movement, which can promote relaxation and reduce stress levels. Engaging in activities like yoga or tai chi not only enhances physical flexibility but also encourages mental clarity and calmness, helping you better manage everyday stressors.

Incorporating flexibility exercises into your routine can lead to a more active, comfortable, and balanced lifestyle! If moving better is something that you are interested in, reach out to me today!

Go to: https://ohptfw.lpages.co/coach-corinna/

First Struggle- Getting Started, Coach Kevin Tamte

Getting started can feel overwhelming—even terrifying. For me, it was both. I knew my lack of confidence, dissatisfaction with my body image, and constant aches and pains needed to change. But where do you begin when the options seem endless and the path forward feels uncertain? Instead of taking action, I avoided it altogether—for far too long.

My journey began with a simple step: an elliptical machine my parents gave me. It wasn’t much, but it was a start. I approached it with hesitation, unsure of what to expect. I didn’t have a structured plan, only a single goal: to lose weight. At first, I used the elliptical for just 15 to 30 minutes, two to three times a week. Even that small effort felt monumental. Progress came slowly. After all, the weight didn’t appear overnight, and rebuilding my energy and cardiovascular health wouldn’t happen overnight either.

Gradually, I improved. Over time, those short sessions turned into an hour on the elliptical every night. That consistency became my first major victory. It taught me an important lesson: small, consistent steps—no matter how insignificant they might seem—add up to big wins over time.

Around the same time, I began focusing on my nutrition. One of my first realizations was that I was drinking a six-pack of soda every day—and no water. That had to change. Swapping soda for plain water was incredibly challenging at first. Plain water? With nothing in it? It felt like an impossible adjustment. Most of us can easily down sugary or alcoholic drinks in a few hours, yet struggle to drink eight glasses of water in an entire day. But I committed to the change, one glass at a time.

My beginning wasn’t flashy. There were no grand plans or overnight transformations. But those small steps—getting on the elliptical and drinking more water—laid the groundwork for what would become a life-changing journey.

Stay tuned for the next post, where I’ll share how the nutrition changes I made played a pivotal role in transforming my health. Let’s continue this journey together!

Contact me here: https://ohptfw.lpages.co/coach-kevin