It’s been over 10 years since Jared Fogle captured the world’s attention by losing over 200 pounds eating only at Subway. Here’s a recap of his famous story:

Back in March of 1998 Jared was a college student with a problem. He weighed a staggering 425 pounds. That was a lot of weight for anyone to handle, let alone a busy college student. So one day Jared made the decision to change his life.

He knew that his diet would need to change drastically, but also wanted to keep things simple so he could stick with it. A Subway restaurant near his apartment caught his eye. Sandwiches were healthier than burgers, right?

His simple plan was to eat the same thing everyday:

• Breakfast – coffee
• Lunch – “I ate the 6-inch turkey, tons of vegetables, including hot peppers and a bit of spicy mustard.” He left off the mayonnaise and cheese and had a bag of Baked Lays® potato chips and a diet soft drink
• Dinner – Footlong veggie sub – again no mayonnaise or cheese.

You probably know the rest of the story. His Subway diet, along with exercise, got Jared to drop over 200 pounds. He then became a spokesperson for Subway, sharing his story and inspiring millions of people.

And suddenly Subway became synonymous with healthy eating.

Subway lists 7 of their lighter sandwiches and compares these sandwiches to the Big Mac and the Whopper, burgers that hold 31 and 40 grams of fat, respectively.

The Subway meal is much healthier, right? Well, yes and no.

The 7 sandwiches listed are calculated with only bread, veggies and meat. So if you add cheese, mayonnaise, or oil (as most people do) then you need to recalculate the numbers.

I’ve done the math for you, with a 6″ Roasted Chicken Breast sandwich.

Let’s not forget the side items that most people add to their meal…

Wow, just like that your ‘healthy’ Subway meal has 1,200 calories and 65 grams of fat!

Sure, you probably don’t get all of the extras when you eat at Subway but that’s not the point.

The point that I’d like you to take away from this is that you shouldn’t classify any restaurant as ‘healthy’.

You could gain weight eating anywhere, just like you could lose weight eating anywhere.

Jared’s weight loss happened when he drastically cut calories and started to exercise. He could have done this at any restaurant. In fact, last year a woman from Virginia claimed to have lost 75 pounds by eating exclusively at Starbucks.

Your weight loss success all comes down to choices.

Each day you make choices that directly influence your weight. Do you get mayonnaise on your sandwich? Will one cookie hurt? Will one missed workout really make a difference?

You decide.

At some point you reach your breaking point. For Jared it was 425 pounds. For you it might be when you buy the next size up. Or when you feel new aches and pains. Or when your doctor sits you down to have the talk.

I know that sooner or later you will decide that you are worth it. You’ll decide that your health is important. You’ll decide that you deserve to look great. And you’ll dig down deep to do what it takes to achieve amazing results.

I’m here to help you when you’re ready.

Call or email today to get started on a fitness plan that will change your body and your life…just like Jared.

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It happens to all of us at some point.

Your workouts are dialed in, and your body is rapidly becoming leaner and more attractive. Friends and family notice and you feel fantastic.

And then it stops.

You are doing everything exactly the same as before except your body no longer responds.

You, my friend, have hit a plateau. It’s a frustrating place to be parked, so read the following 5 steps to get your body back into results mode.

Step #1: Reduce Sugar. A very effective way to restart your results is to reel in your sugar intake. Inspect all of your food for added sugars and eliminate items that contain high calorie sweeteners. This means no sugar, corn syrup, honey or maple syrup.

If you’ve already eliminated processed sugars from your diet, and have still hit a plateau, then it’s time to dig a little deeper by eliminating some of the natural sugars from your diet. Limit your intake of sweet fruits and eliminate dried fruits.

Step #2: Get More Sleep. We are supposed to get an average of eight hours of sleep each night. If you’re not getting adequate amounts of rest, you’re more likely to be hungry, overeat, and gain weight.

When you’re tired, you don’t feel like cooking a healthy meal, and you’re more likely to opt for fast (fattening) food. Then your lack of energy causes you to skip your workouts. And to make matter worse, sleep deprivation causes your metabolism to slow down, slowing or reversing your results. To beat your plateau, make sleep a priority.

Step #3: Drink Only Water. To restart your results you’ll need to make some changes. Sorry, but some of the changes aren’t going to be fun. If you’re one of the millions hooked on soda, alcohol, or other sweetened beverages, then your plateau will stay locked in place until you replace these drinks with water.

Keep in mind that your brain often confuses thirst with hunger. So at the first sign of hunger, don’t grab a snack or calorie-filled drinks. Instead, grab a glass of water.

Step #4: Eat Healthy Breakfast. But not just any breakfast. Your plateau-breaking breakfast should be low in carbs and high in protein. Try eggs, lean breakfast meats, a protein shake, or a mini-muffin made with almond flour.

Fitting breakfast into your busy morning may take some work, but research shows that the habit of eating a healthy breakfast is key to losing weight and keeping pounds off. Set your alarm 15 minutes earlier to give yourself time to eat breakfast

Step #5: Increase Exercise Intensity. It’s time to start taking your workouts more seriously. No more going through the motions, it’s all-out for you. If you want to get back on track with your body transformation, and to keep the fat melting away, then increase the amount and intensity of your exercise routine.

For most people, this is the most difficult lifestyle change of all, but the benefits are enormous. Try to get 30 to 60 minutes of intense exercise on most days of the week. When exercise is a normal part of your everyday routine, you’re more likely to stick with it, and your body will become slimmer and more toned.

The quickest and most permanent way to beat that plateau is through a combination of healthy eating and consistent, challenging workouts.

I’m here to help you meet your fitness and weight loss goals.

You deserve that fit and attractive body—I can help you get it.

For more insightful health and nutrition articles, please subscribe to our newsletter. While you are there please refer a few friends.