May 01st, 2023

Name: W. Prince
Improvement: 17 lbs weight loss / 5.7 % Body Fat Reduction
Time: 6 months
Program: 2023 Total Transformation Challenge - Summer Challenge

What was your biggest challenge / obstacle (s)?
The biggest challenge going into the 2nd phase of this challenge was keeping myself motivated, knowing what it took to complete phase 1 and then having to do it again it was all mental. Also having the occasional family interruptions and emergencies.

What motivated you to stay on the course?
The results from Phase 1 was what kept me motivated throughout the 2nd phase of this challenge. I know it takes hard work, I know it takes commitment. I look at myself in the mirror and I like what I see but it didn't come easy, I look and feel good in my clothes, my energy level is up and everyone that knows me complements me on how good I look.

Did your diet change? If so, How? Please be detailed!
Entering the 2nd Phase of this challenge I wanted to add more muscle and reduce body fat. Rami came up with a nutrition guide for me which would provide the necessary energy to power through my workouts. This consist of lots of carbs for breakfast( eggs, oatmeal, waffles, bread) all in moderation and portion control. Lunch consist of salmon, tuna, chicken, vegetables, and pasta. For Dinner I kept it light, salad, salmon, tilapia, soup, and on occasion some tea. Throughout the day make sure you consume lots of water. Also allow yourself one cheat day per week.

What advice could you give to others that want the same results?
The first step is showing up, when you show up, you will find a community of people who will welcome you, encourage you, cheer for your success and motivate you through your setbacks. If you stay consistent, focus on your routines/ workouts, listen to Rami's instructions you will surprise yourself how much you can achieve. Be patient the results will come. Find a workout buddy, someone who will keep you accountable (it makes a difference). Do not compare yourself to anyone, you are there for yourself.

How is this experience going to affect you going forward?
Through my results from spring challenge and summer challenge 2023.Some of my co-works have adapted a healthier way of life, eating healthier meals, portions control and going back to the gym be it at the EWC or elsewhere. Often I would hear from my co-workers how much weight they lost, how they have changed their nutritional intake, how much better they sleep at night and have more energy. I am proud of the fact that my results have encouraged others to have a healthier lifestyle... Much thanks to Jessica for setting the bar high. Katie my workout partner you are awesome ( we pushed each other 💪).Rami thanks for the constant support and motivation.