Functional Elements

Client win! 💪⛰️

Scot hiked 9 miles of the Inca Trail, passing five groups along the way—and never getting passed. A 7-hour hike finished in 5 hours.

This is what we mean when we say . Way to go, Scot! 👏 👊

🌟Client Highlight🌟…Dave. He’s done it again! In his recent reassessment Dave has set all time marks for weight, body fat mass and percentage, and InBody Score❗️here’s what the data shows from the past 6 years of InBody scans:

⬇️ 64 lbs. of body weight 🤯
(while only 6 lbs of that was muscle)
⬇️ 42 lbs. of fat mass 💪
⬇️ 13.5 % body fat percentage 🔥
⬆️ 18 pts. InBody Score 💥

In the past 8 weeks, here’s the stats:

⬇️ 4 lbs. body weight 🤯
⬆️ 1 lb. skeletal muscle mass 💪
⬇️ 2.5% body fat percentage 💥
⬇️ 6 lbs. body fat mass 🔥
⬆️ 3 pts. InBody Score 🙌

Big Props Double D 👊. Proud of your hard work, commitment, and consistency. Keep it rolling, we know you will.

Weight Loss, Part 2: The Battle Happens Between Your Ears

Why mindset and consistency matter more than perfection for long-term weight loss.

In Part 1 of our Weight Loss Series, we talked about the math: a consistent calorie deficit is the foundation of weight loss.

But knowing the math doesn't guarantee success.

You can know exactly how many calories to eat. You can have your protein target dialed in. You can have a great workout plan.

And still struggle to lose weight.

Why?

Because successful, sustainable weight loss isn't just about calories. Your mindset, habits, and ability to stay consistent when life doesn't go according to plan matter too.

That's where Part 2 begins.

The Same Weight-Loss Plan. Two Completely Different Outcomes.

Here's a scenario I've seen play out more times than I can count.

Two clients start essentially the same plan—similar calorie targets, protein goals, and training schedules.

Six weeks later, one is thriving.

The other has quit.

What happened?

It wasn't necessarily the plan.

Client one hits a weekend where things go sideways—a couple extra meals out, a missed workout. She logs it, shrugs it off, and gets back on track Monday.

Client two hits that same weekend, decides she's "blown it," and the guilt spirals into a full week off the plan...

Which turns into a month.

Same basic strategy.

Completely different outcomes.

The difference wasn't nutrition science.

It was how each person responded to a bad day.

That's the piece most weight-loss plans never account for. You can hand two people identical instructions, but you can't hand them identical mindsets.

And mindset can determine whether a rough patch becomes a footnote—or a full derailment.

For full article by click 🔗 on the comments...

Vacation mode doesn’t mean training stops. 💪☀️

Props to Amanda 🙌. She packed a few kettlebells and bands and got a great workout in following her FE Travel Program!

With FE Anywhere, you can take your training with you—custom virtual workouts designed around the equipment, space, and time you have available.

FE can vacation with you! How awesome is that 👊

Healthy food choices support long-term health—but weight loss still comes down to maintaining a consistent caloric deficit.

To read Part 1 a 3 part series of articles by Jaime, RD, LD about weight loss click 🔗 on the comments

Weight Loss, Part 1: Why You're Not Losing Weight (It Starts With the Math)

Understanding the calorie deficit—and why guessing rarely works.

One of the most common questions we hear at Functional Elements Training & Nutrition in Creve Coeur, MO is:

"Jaime, I'm eating pretty healthy... so why am I not losing weight?"

The answer usually comes back to one thing:

Energy balance.

Let's start this three-part weight loss series with the least glamorous topic of all...

Math.

I get it. Nobody wants to hear "calories in, calories out" one more time. But before we talk mindset, before we talk protein, before we talk meal timing, we have to understand the equation that sits underneath all of it.

What Is a Calorie Deficit?

A calorie deficit occurs when your body consistently burns more calories than it consumes. It is the foundation of healthy, sustainable weight loss.

Food quality, protein intake, exercise, sleep, and stress all play important roles in your long-term health and body composition—but weight loss begins with understanding your energy balance.

The One Rule That Never Changes

At its most basic level, weight loss happens when you consistently burn more calories than you consume.

How do you get there?

You take in less energy than your body burns.

That's it.

Eat foods that aren't considered "healthy" while remaining in a calorie deficit?

You'll still lose weight.

Eat nothing but clean, nutritious foods while consistently consuming more calories than your body needs?

You won't.

Food quality absolutely matters for your health, energy, muscle mass, and long-term success.

But when it comes to body weight itself, the calorie deficit is what drives the change.

Where People Get This Wrong

One of my biggest pet peeves as a dietitian? People choosing a calorie target completely out of thin air.

1,200 calories.

1,500 calories.

Whatever number someone on social media says worked for them.

The problem?

A calorie deficit that's too aggressive often backfires. Go too low for too long and several things begin to happen:

To read full article by click 🔗on the comments...