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OHP Trainers
Brian Waldo MS CPT CSCS, FNS, CES
Certifed Personal Trainer
Certified Strength and Conditioning Coach
Certified Fitness Nutrition Specialist
Certified Corrective Exercise Specialist
Certified Weight Loss Specialist
MAT-Jump Start Certified
TFW Certified
612-251-5142
Jonathon Nolan, BS, CPT, WLS
Certified Personal Trainer
TFW Certified
Certified Weight Loss Speicialist
Performance, Enhancement Speicialist

651-968-6345
Gabe Meyer, CPT, TFW1
ACE Certified Personal Trainer
TFW Level 1 Certified
651-285-4240
Mike Baumrucker, NASM-CPT
Certified Personal Trainer

Theresa Behnke, RYT
Yoga Instructor
Emily Stevenson, RYT
Yoga Instructor
Angela Willard, RYS
Yoga Instructor
Crystal Zin RYT
Yoga Instructor


Optimal Health & Performance, LLC
Two Service Locations:
OHP\Training for Warriors East Metro
Cottage Grove, MN
Renegade Fitness-Eagan, MN
,
612-251-5142
www.optimalhealthperformance.com


Critical Links!
Take the 24 Day Challenge!-Click Picture for Details
What is Training For Warriors?

TFW is an international movement!  Join the resistance against heart disease, obestiy, diabeties and aging.   This program operates at over 200 gyms world wide each day.  Over 10,000 people do our workouts daily!  You should expect:

1) Your commitment to success

2) Pushing your limits in a safe manner

3) Being educated on nutrition and exercise

4) Working together toward a long term goal

5) Motivation

6) Results!

If you need any of these things call me today!

See the website for schedules in Cottage Grove and Eagan.

Magazine Headlines

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8 Week Program
Who do you know that wants to change their life! Get more fit and loose weight in a manner that they can keep it off and feel great! For that matter, who do you know that just wants to feel great? In Cottage Grove our TFW East Metro program and coaches will be hosting our 5th 8 Week Transformation Program starting September 25th. Now is the time to register so please share and refer those you care about. Details below:

*AWESOME OPPORTUNITY!*
**************************************
"TFW East Metro's, Back to YOU" Transformation Project 2.0!

Summer is on its way out, so it's time for you to get back to YOU.
In honor of getting back to a regular and dependable schedule when the kids go back to school, we are looking for the 25 local people who desperately want to lose stubborn belly fat, build lean muscle and get much stronger...in only 8 weeks! Our next class that runs on ly 2-3 x per year starts September 25, 2016.


When you're 100% ready to make this change in your life, end all of the frustration and get the results you deserve, fill out the form below and we'll reach out to you right away to answer all your questions and make sure you're the right fit for our program:
https://ohptfweastmetro.wufoo.com/forms/qsioy8s1euutzr/

We will call\email each candidate in the order they fill out their form for an interview, and will shut down this round of our program once we choose 25 serious participants so we can focus on their goals and getting them amazing results.

Each participant chosen will receive:
- Unlimited conditioning / fat loss sessions at TFW East Metro with a dedicated conditioning coach
- Strength sessions with a dedicated strength coach
-Metabolic sessions with a coach
- Custom Nutrition Plan based on YOUR goals and needs
- Unlimited Desk Dates and Strategy Sessions to keep you "on track"
- Before and After pictures
- Measurements
- Private FB Group for accountability
- Motivational emails
- Goodie bag & support resources
- RESULTS!
Don't miss out on this opportunity to claim one of the 25 spots, fill out your form to apply below!
https://ohptfweastmetro.wufoo.com/forms/qsioy8s1euutzr/

More on "Training for Warriors" from our founder Martin Rooney:

http://optimalhealthperformance.com/TFW_video.htm


5 Side Effects of Fat Loss
You know how every pharmaceutical commercial ends with a laundry list of possible side effects? The ailments that we could possibly experience if we take it are silently weighed against the possible benefits of the drug. Well, turns out that exercise and good nutrition also come with a laundry list of side effects...

My hope is that by reading the 5 Side Effects of Fat Loss below, you’ll feel the driving motivation that you need to jump into fitness with both feet, and that you’ll find out just how amazing and capable you’ve been to achieve your goal all along.

Side Effect #1: Confidence

Confidence is one of the most important perks of dropping fat. When you have increased confidence, you change how you view yourself and go about your daily routine. The world is at your fingertips and you are able to take on whatever it throws your way.

Additionally, when your confidence increases after losing a few pounds, you’re poised to keep losing. So the confidence you gain gives you what you need to lose more weight and feel even more confident.

Side Effect #2: Money

It may be difficult to understand how losing weight saves you money, but it happens. How? Because one of the best ways to trim pounds is to cut down on the amount of calories you consume every day. When you start eating and drinking fewer calories, that means you don’t have to buy as much food or high-calorie drinks. Additionally, losing weight may make it possible to stop taking certain medications, which will help save you even more money.

On top of that, when you lose weight, you get a boost of confidence. (See previous point.) That boost of confidence will change how you handle yourself at work, helping you make the right impression on your boss, so you can get the promotion you need.

Side Effect #3: Better Health Now

Go to the doctor with some sort of health condition, and unless it’s the common cold or flu, losing a few pounds can almost always help you manage the condition better. From diabetes to heart disease to joint pain, trimming the fat from your body gives you a heads up right now. Cutting fat makes it easier to get around on your joints, reduces your blood pressure, and helps you sleep better.

As additional perks, less fat today means better sleep and better sex tonight. Since both of these improve your quality of life, taking the time necessary to shave off fat will give you the best life you could experience!

Side Effect #4: Better Health Later

Today isn’t the only time your health will improve when you lose some fat. Shed some pounds and you’ll reap the rewards for years down the road. Instead of having to manage a variety of health conditions, you will be able to keep those conditions at bay.

A few health issues you can cut your risk for by cutting fat are diabetes, heart disease, joint pain, a variety of cancers, high blood pressure, and dementia. In other words, get rid of the fat today and you can avoid all the health issues in the future that requires fat loss for maximum management.

Side Effect #5: Everything Tastes Better

As you settle into your new fat-burning lifestyle that includes eating healthily and working out regularly, you’ll notice something. Because you no longer overeat at the buffet or go for a second or third helping, you will begin enjoying every bite that you take. As the bite sits in your mouth, you won’t swallow it before tasting or chewing. You will take your time and really savor the flavor.

And when you do start chewing your food and enjoying the flavors, your brain will have time to register when you’re full and cut you off before you stuff yourself with more calories than you can burn. Do this regularly and you’ll lose even more fat!

I’ve dedicated my career to helping people, just like you, conquer their fear of exercise and clear up their confusion with healthy eating. I know that a healthy life is within your reach – I’ve seen hundreds of my clients before you do it, and I’ll see hundreds after you do it. Today it’s your turn.

Call or email now to get started on an exercise program that will make fat burning second nature, and will transform your body for the best.
Emotion Creates Motion
Can you remember a time when you felt completely discouraged with your body? It’s easy to beat yourself up when the body that you have is miles from the one you want. When negative emotions flood over you resist the urge to get down on yourself, rather turn the tides in your favor. You may have heard the expression ‘emotion creates motion’. This is a very powerful tool. Channel your dissatisfaction with your body into ‘motion’. Take control of your body and put a plan into action.
Lemongrass Chicken Lettuce Wraps
Here’s a simple (yet delicious!) dinner recipe that is quick enough to throw together on a busy weeknight. It’s filled with healthy protein and fiber, without any pesky and fattening simple carbs. Top your Lemongrass Chicken Lettuce Wraps with a little salsa and chow down!

Servings: 4

Here’s what you need…

For the Lemongrass Dressing:
  • 3 Tablespoons orange juice
  • 1 Tablespoon lemon juice
  • 1 Tablespoon coconut aminos
  • 1 Tablespoon sesame oil
  • 1 serrano pepper, seeded and minced
  • 1 Tablespoon lemongrass, minced
  • 1 teaspoon ginger, grated
For the Chicken Lettuce Wraps
  • sea salt
  • 1 lb boneless, skinless chicken tenders
  • 2 heads romaine lettuce
  • fresh chives, for garnish
Instructions:
  1. In a large bowl, combine the orange juice, lemon juice, coconut aminos, sesame oil, Serrano pepper, lemongrass and ginger. Mix.
  2. Fill a pot with water and bring to a boil. Add a sprinkle of salt and the chicken tenders. Cook for 5 to 7 minutes, until the chicken is tender. Drain the chicken and shred directly into the bowl and toss with the lemongrass dressing.
  3. Serve the chicken on romaine lettuce leaves and garnish with chives. Enjoy!
Nutritional Analysis: One serving equals: 277 calories, 12g fat, 108mg sodium, 6g carbohydrate, 2g fiber, and 34g protein

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Call for more information at 612-251-5142