5 Concepts that will Change your Body – FAST!

5 Concepts5 Concepts that will Change your Body

 If you do these 5 things DAILY, you will see changes in your physique pretty fast. As well as feeling a whole lot better.

1)  SLEEP! Sleep is so important. Not only does it reset your hormones to burn more fat, but it affects your daily performance and daily nutritional cravings. If you don’t get enough sleep, you will have cravings throughout the day and feel exhausted, which usually leads to not gym time for you. Get plenty of rest so you wake up refreshed to take on the day. You will plan your meals better, eat better and be more likely to get a workout in.

2)  Eat every 2-4 hours. When you eat mini meals periodically during the day, without getting FULL, you will keep your blood sugar stable, increase your metabolism and have better energy.

3)  Every time you eat, take in a protein and carbohydrate together. No more eating carbs all by themselves. This has such an amazing impact on your blood sugar levels and cravings which in return helps to burn fat more efficiently as well as have better energy throughout the day.

4)  Your workouts should be SHORT and INTENSE. Do not get hung up on hours and hours of long duration cardio. Do a few INTENSE, HITT training cardio and weight workouts per week instead. It improves glucose metabolism, fat burning and muscle building.   It’s important to remember one of the biggest benefits of a high intensity interval workout like this; long after you are finished working out, your caloric burn remains higher as your metabolism tries to restore your body to its normal physical and chemical resting state after the “disturbance” that you cause in your system’s preferred balance.

5)  Quit eating fast food, sugar, boxed foods, canned foods and items that are full of chemicals and preservatives. Not only will you have a difficult time losing body fat, but these will build up in your system and can cause long term health issues. This includes alcohol.  Diseases like diabetes, insulin resistance, thyroid disorders, auto-immune disorders and heart problems are all related to inflammation, blood sugar and hormone imbalances all due to putting these exotoxins into your body.

Click below to read the article in the BFIT MAGAZINE.

Contact me:  Schedule a 15-minute phone call to discuss your goals and needs. I consult with clients locally in the Eagan, St. Paul area and around the world via telephone or Skype.


#651 452 2339

Skype: teridale3




Quit with the “Stinky Thinkin”


I understand that we all have days where we might feel less positive and don’t have the best attitudes, BUT… If you are continuously living in this negative state of mind, day in and day out, you need to get this in check. Nothing affects our goals, decisions, emotions and energy output more than having “stinky thinkin”. If you are always down on yourself telling yourself how unfit, ugly, fat or whatever else you say to yourself, your body is not going to want to give you good results. If your attitude sucks, and you are always focusing on the negative in your life, how are you ever going to set goals and move ahead. In his CD , “Controlling your Self Talk” Lou Tice speaks about how “We will move towards and we become like, that which we think about”.

I could go on and on about how important this is, but unless you have a coach that will help you work through this and give you tools to help you change these bad habits, you will be stuck.  We can help.  www.bfitbsexy.com.

Don’t get caught up in the trap of negative self-talk and self-sabatoge. You must start focusing on all the good you have in your life. YOU ARE BEAUTIFUL, YOU ARE WORTH IT, YOU BRING VALUE TO OTHERS AND LIFE IS AMAZING WHEN YOU FOCUS ON WHAT IS IMPORTANT.  Why not start TODAY.  Every time you have a negative thought or a hurtful word that you tell yourself.. STOP and switch it to something happy and positive.  Try it… make it a daily priority.  You’ll be amazed at how it changes your day.  Be Inspired!





Unmotivated to Unstoppable!!!

krystal before after

Lost -19 lbs of fat, up 3 lbs of muscle and down -31 inches.


Before I started BFIT I was unhappy with the lifestyle I was living. I was sad, depressed, and unmotivated. I was eating a lot of fast food and only working out once or twice a week. I knew what I was doing was wrong and I was putting on weight because of it. The turning point for me was when I went in for my yearly physical and I stepped on the scale. The nurse had set the weight at 150lbs, and then realized she needed to move the weight up to 160lbs. As she did this she made the comment, “oh I didn’t think you weighed that much. You wear your weight well.” “You wear your weight well” struck a cord and at that point I knew I needed to make a change.

The biggest highlight of the BFIT program was in February, when I went in for my bod pod. I only lost 1.5 inches total and the scale read the same as the previous month. During this time I’m thinking, “I guess my body didn’t do anything this month”. Then I went into the bod pod and it calculated my body fat and lean mass. When I got out we went over the results and what a surprise it was! I hadn’t lost any weight because the numbers had flip flopped. I lost just as much fat as I put on in muscle. My body had changed a lot even though it didn’t seem like it had. It also was the first month I made it into the Top 5, which was a great confidence boost.

The biggest thing I learned in the BFIT program was nutrition. I never paid attention to what I was putting into my body before BFIT. If I was hungry I would find something to eat that would satisfy the hunger. I didn’t look or even care what was in the food I ate. Teri taught me that I need lots of protein to build and repair my muscles from the workouts. When I upped my protein I had less muscle soreness. I also learned that complex carbs give you energy. When I was low on complex carbs I felt tired and weak. After doing this program for a few months your mindset about food changes. Every meal you think about how to put a protein and a carb together and try to keep the miscellaneous carbs low. I find myself finding new recipes all the time and thinking of how I can tweak it so it is BFIT approved. Every week I make about 3-5 pounds of shredded chicken. Shredded chicken is great to have on hand at all times. I like that I can grab it quick and throw it over lettuce for a salad. I use it a lot in the tomato basil chicken stew that I usually have during the week. It’s also great to have it with bbq sauce.

I’d have to say my biggest supporters were the BFIT staff and BFITTERS. They were there to cheer me on to lift more, to lift heavier, & to run harder. They were there when I was feeling down and discouraged. They noticed the changes in my body when I did not see them myself. We shared many laughs and fun times and tough times. I can’t thank them enough for being supportive and positive throughout my journey.

My favorite BFIT event was the sleepover. What other gym can you say you’ve had a sleepover at? We hung out and played cards, sat in the hot tub, watched a movie, and ate yummy food. We stayed up late and slept on the gym floor. Chad’s class started at 8:30am the next day, it was kind of hard to miss since I was already at the gym.

My biggest struggle during BFIT was outside influences. People see me as a skinny girl and questioned why I eat and workout like I do. They want to know how much weight I want to lose and how many calories I’m eating in a day. It’s hard answering those questions, because it’s not about weight or calories. I just want to feel and look good. I want to fit into my skinny jeans, be comfortable with my body, and have more energy

I would recommend the BFIT Program to anyone who wants to make a lifestyle change. This program is not a quick fix, lose a bunch of weight in a couple months and put it back on later. What Teri teaches you about nutrition and listening to what your body tells you sets you up to be healthy for life. It’s not a crash diet, you eat all the food groups (some less than others) and you eat all the time which boosts you metabolism. The workouts are hard, but you get amazing results. The support you get at the BFIT gym is unlike any other gym you will go to. Everyone there wants you to succeed. I’m sure there is some jealousy about someone’s rockin’ biceps or flat stomach, but it never comes off in a negative way. For me when I see how great everyone looks around me, it makes me want to work harder to look as good as they do. If you are willing to put in the work and listen to what Teri and the other trainers tell you to do, you will see results and feel good.




Chocolate Coconut Protein Muffins

chocolate protein muffins_177418040

Want to try these awesome tasting protein muffins, packed with flavor and healthy ingredients.  Low Sugar and great taste.


1 Scoop Chocolate Protein Powder

4 tbsp. Unsweetened Regular or Dark Chocolate Cocoa Powder

4 tbsp. Ground Flaxseed

1 Whole Egg

4 Egg Whites

1/2 Cup Canned Pumpkin

2 tbsp. Coconut Oil

6 Packets Stevia or 3 tsp. liquid Stevia

1 tsp. Baking Powder

Dash of Coconut Extract (optional)


  1. Pre-Heat Oven to 350 degrees.
  2. Mix all ingredients with a hand held electric mixer.
  3. Spoon into lined muffin tins
  4. Bake for about 20 minutes.


Nutrition Info per Muffin:

Calories: 83

Protein: 5g

Misc. carbs: 1g

Fat: 3.5g

For more great tasting FREE RECIPES, click here.  http://www.bfitchallengerecipes.com/




Gla – Gla – Glamorous!!

g b4after

Sheds -62 lbs of fat, down 19% body fat and loses 63 inches !!!

Her Story

Content, but not satisfied. This is how I typically have described myself over my adult years. I was typically happy, enjoyed my life and what I looked like, no matter what my size (I have been a myriad of them). I loved life, but was always looking for another challenge, exciting event, new friends, whatever it could be to enhance my contentment. However, in the summer of 2014 I knew that had changed. In addition, my 40th birthday was fast approaching. There were events that I started not attending because I was embarrassed about my size. I came up with great excuses for why I wasn’t unable to attend, and thus began the process of missing things socially that I would typically never miss, all due to my size. People in my close circle didn’t notice a change. I still had my same sense of humor, a somewhat sanguine and flirtatious side to my personality, and passion and drive at work, but inside I knew I was approaching life differently. I knew that if I didn’t change, what I was seeing and feeling was going to start being evident to those around me. I needed my mind, soul and body renewed. I heard about Teri and her program from a colleague, Sarah Johnson. I wasn’t even looking for a new program at the time, but I now know, that what I wasn’t even looking for, was exactly what I needed, and has changed my life forever.

My biggest fear in life is my fear of failure. I have known this from when I was a small child in how I viewed my grades and choices. I’ve seen it over and over again in my adult life in aspects of my education, career, and relationships. It can be both paralyzing, yet also be a driving force of momentum for not seeking change or also in making poor decisions or decisions you may not have made otherwise. When I started BFit, I feared failure. I feared not being able to do the work outs. I feared getting the fat off my body, but not being able to keep it off. I feared while following the nutrition plan, I’d lose enjoyment in life, as I apparently thought everything good had to be celebrated with food or a cocktail, and that most negative emotions could be at least temporarily forgotten about with food. I was fearing failure before I even started. However, through BFit, I learned new things about failure. Just because I couldn’t do something in the beginning, didn’t mean I could never do. I can now do burpees, plate pushes, and interval training, all things that when I tried them early on, brought me to tears (literally) because I couldn’t do them. I also learned how to bring my muscles to failure when heavy lifting. This is the first time I had ever seen failure in a positive light. Though a small piece of my puzzle, when I started seeing muscle failure as a positive thing, my mind, and my body started changing.

None of these changes I was capable of doing on my own. Never in my life have I known women at a gym to support each other so dramatically and lovingly. Not only are the trainers supportive, and want us to succeed, but the members are as well. Everyone genuinely wants everyone to succeed and it truly is beautiful to see. I’ve watched friendships develop between people, and I have developed some long lasting friendships as well. The BFit exercise and nutrition changed my mind and body. The relationships I’ve developed there have encouraged and refreshed my soul.

There is a season for everything in life. This was my season for change. My season to conquer some fears. What I have learned from Teri and her team I will use every day for the rest of my life. I have so much love and adoration for so many of these women and trainers. Thank you Teri, Theresa, Chad, Sue, Dawn, the other Gina P., Judy, Sarah Johnson, and all of my new good friends. I also have to thank my beyond loving and supportive husband, Todd. He truly deserves a Rock Star award of his own. I have many more goals to reach and still have things in my life I need to work on and change; however, at least I am now again content, but just not satisfied.  ~GP




From Skeptic to Sexy……..

before after Kim SegarThis Burnsville, MN. beauty loses -27 lbs, adds 4 lbs of muscle and is down 31 inches and is no longer on high blood pressure medication.

Her Story

“Butt, butt, butt. Everyone’s got a big butt. What’s your big butt Simone?” PeeWee Herman uses this line in the movie PeeWee Herman’s big adventure to help another character try and figure out what her reasons are for not following her dream. When I try and answer this question for myself in regard to why it took me so long to do something about my weight and overall fitness, I realize that my “big butt” was simply laziness.

I have always been someone who has been in fairly good shape and has been able to manage their weight without paying too much attention to diet and exercise. That all seemed to change when I hit my early 40’s. Probably has something to do with approaching middle age and a change in my metabolism, (or that fact that I developed a late night snacking habit) but I gradually started to put on weight. Just a couple pounds a year. Nothing too noticeable from one year to the next, but after a few years it adds up. Pretty soon the pants are uncomfortably tight and don’t fit. But instead of hitting the gym, I hit the mall and just bought bigger clothes. I actually enjoyed some of the benefits of the added weight (yeah I finally have a decent set of boobs), and my husband kept telling me I was beautiful and sexy (should have had his vision checked), so it was easier to “fix” the weight problem by just hiding it underneath a brand new pair of elastic waist pants and flowing tops, than to actually lose the weight. Besides I loved my carbs! And cheese! And don’t even get me started on anything salty like crackers and chips! Also, the extra weight made it harder to exercise. At a time when I really needed to go to the gym, I just didn’t want to. The added weight meant all the exercises were more difficult to perform, not to mention the fact that I looked like crap in workout clothes. And so I just sort of stopped going to the gym.

The net result of all this laziness – by the time I hit 50 I was 20 pounds heavier than I was at 40 and totally out of shape. So I made up my mind to do something about it. I tried a number of diets and diet programs, bought a ton of workout videos, and even learned how to play hockey because I thought that would be a “fun” way to exercise. But nothing worked. All the diets were boring and after I week or so I would fall back into my old eating habits. The workout videos were too hard and the instructor on the screen never cared when I would turn him/her off after 10 minutes. And the hockey, well I did sweat a lot, but mainly because I was horrible at the sport so I quit that after about a year too. The net effect of this effort to lose weight – I had added another 5 pounds to my frame.

Then in November of 2014 I got a wakeup call. I went to my Dr. for an annual physical exam and was diagnosed with high blood pressure and put on daily medication. This really freaked me out! Heart disease runs in my family so perhaps I was genetically predisposed to this, however, I knew that being overweight and out of shape would only exacerbate the problem and so I resolved right then and there to do something about my health. I don’t have any control over my genes, but my weight and overall fitness that was something I could control. Finally, the thought of having a heart attack or stroke, snapped me out of my laziness.

Coincidentally in November I also attended a free workshop night at a little gym in Eagan called BFIT. During that evening the attendees were able to try a variety of workout classes offered by the gym and hear a little talk about nutrition and supplements. The talk was led by Teri Dale, owner of the gym. As I listened to this fast-talking, high energy, platform wedge wearing, woman talk about eating clean and healthy I thought to myself, “she’s a seems a little bit crazy and really, really intense”. However, what came through the most in that meeting was Teri’s commitment to helping every woman achieve her best self, both inside and out. On the way out of the workshop that night I kept hearing about the 5 month Bfit challenge and after talking to a woman I knew who had been through that challenge (and was going to do it again) I was sold. By December I had signed up for the Bfit challenge, had my first bod pod (yikes!), and was already to start rolling come January 1.

And then came January 1!! At first I felt really overwhelmed trying to follow the eating plan. I call it an eating plan and not a diet because it is really a sound, sensible, scientific approach to eating healthy, not a diet with gimmicky food combinations or prepackaged crap to eat. But, it was a totally different way of eating for me and it took time to get used to eating every 2-4 hours and counting carbs and protein grams. But I faithfully logged every mouthful knowing that I was going to be held accountable at my nutrition meeting with Teri in a few weeks. The hardest part about the eating plan was getting used to eating so often, and portion control. It really opened my eyes to just how poor my diet had become.

Along with the eating plan, I was also assigned a certain number of weekly workout classes to attend. My very first class was led by Teri – arms and upper body weights. Even though she was easy on me, a newbie, I left the class thinking I had made a huge mistake. The class was so hard, and I was so out of shape that I struggled through every single exercise. I had actually paid to be tortured like this? Unfortunately, the answer to that question was “yes, I had”. I think some of this sense of defeat may have shown on my face because one of the other woman in the class came up to me afterwards, introduced herself, and after welcoming me to the BFIT family gave me some of the best advice ever: “Just keep coming back.” And so I did. Week after week, month after month, I kept coming back. Every class I gave it my all. Most of the classes are so small (10-20 people) that it’s not possible to slack off and only go at half speed. One of the instructors is going to call you out on it and encourage (demand?) you to work harder.

And speaking of instructors, they are the best. Each instructor has their own unique style but they all have your best interest at heart and your ultimate success in mind. Teri with her high intensity HIIT and loud, crazy cardio kickboxing class is the only woman I have ever seen workout in 2 inch flip flops. Mark Dale and his Mark Madness class gave my abs an extra workout laughing at his many corny jokes. Theresa and her “I saw this in a magazine and decided it would be fun to try” attitude kept her classes interesting and challenging. Sue “sweat now, look sexy in a bikini this summer” was always so positive and encouraging. And Chad, despite his youthful appearance and boyish charm, he never let you sweet talk your way into a shorter (or easier) workout. I don’t think he is getting paid enough however; he can’t even seem to afford a pair of shoes and is always working out in his bare feet! I have to say that the classes get better, but they never get easier. Just when you are feeling pretty cocky about doing 15 chest presses with 60 pounds, someone will come along and throw an extra 10 lb on for your next set!

After about 2 months of diligently working the BFIT program I started to see noticeable results. My clothes were fitting better and I had more energy throughout the day. Yeah! And so I kept going back. One other important factor that contributed to my success in the BFIT program is the BFIT family which includes not just the instructors but ALL the other women who work out at that gym. Everyone is so supportive of each other, sharing in one anothers successes (big and small) and providing a shoulder to lean on and a much needed self esteem boost during setbacks. These women also hold you accountable for showing up to classes and working as hard as you can. I have not found this sense of camaraderie at any other gym I have attended and while I may not have shown it (I am not a particularly demonstrative person), it meant so much to me. I appreciate all the encouragement I received from my fellow Bfitters in my early days, it kept me coming back. And I hope in some small way I have returned the favor and perhaps pay it forward by sending out the same good vibes to the women who have recently started their journey.

Where am I now? Well, about 25 pounds lighter, several dress sizes smaller, and feeling better than I have in a long time. I just recently went to visit my doctor and she was so impressed with my improved fitness that she is decreasing my blood pressure medication by half! There have also been several unintended consequences of the BFIT program. My husband increased his workout schedule and is now at his lowest weight in the past 15 years and the whole family is eating healthier. My husband and daughter are both addicted to the turkey meatballs and protein muffins and everyone loves S2 days – a typical zero carb day meal of steak and (cabbage) steak.

Thank you Teri and BFIT for helping me realize my fitness goals. Thanks for the support, the encouragement, and the accountability. I have come so far from where I was 5 months ago, but I have also learned that the journey is never over. And so I will KEEP COMING BACK. ~Kim




From Frustrated to Fit……

tina hogf

This fit and fabulous beauty is down 13% in 5 months.  Losing -32 lbs of fat, putting on 2 lbs of muscle and shrinking by 46 inches.

Tina’s Story

I first learned about BFIT through a friend and neighbor. I had never heard of it. She was instructing a new class and I went as a drop in to support her. I not only loved the class but was intrigued by the environment. Shortly thereafter there was an open house that my friend invited me to go to. I wasn’t going to go, but at last minute decided to. Boy am I glad that I did that night! My life has been forever changed since that moment.

I remember touring the gym and trying some of the classes. I had a lot of fun. I had the opportunity to meet Teri and all I remember her saying is “if you do what I tell you, you will succeed”. I had dieted before and lost weight. I went to Jenny Craig on and off for at least 5 years. At my heaviest, following the birth of my son, I weighed 185 pounds. I did lose weight actually getting down to my lowest weight of 140 pounds but I was unable to maintain that. I had to eat Jenny food and was restricted to a 1200 calorie diet. I was starving! I was at the point in my life where I was so disgusted with myself. I went back to Jenny but just couldn’t seem to get re-motivated there. I kept failing and just couldn’t lose the weight again. I convinced myself that I could do it on my own. I will say that I have the biggest sweet tooth ever. I did get into exercising again but I didn’t change my diet. I thought I could justify eating sweets (mostly chocolate and ice cream!) because I was more active. I just became more angry and frustrated with myself. I didn’t want to be the “fat” mom and wife.

During the BFIT open house I spent a lot of time talking with one of the girls. I was shocked when I met Jean, the 1st place winner of 2014. I could not believe her success! I don’t think that Jean even realizes today the impact that she had on me at that time. It was after speaking with her that I became so pumped up about the program. She had nothing but awesome things to say about Teri and her staff. I kept hearing about these kick butt workouts. I knew I had to do it.

After my consult with Teri I was signing the dotted line before I even walked out the door. I was so excited and motivated! I know that I have been so blessed as I have had 100% support from my husband since the very beginning. I also have had the support of family, friends and co-workers. I was given the tools by Teri to learn how to eat right. I was shocked to hear that I could eat every 2-4 hours. I learned right away that I could actually eat good food and eat a lot and actually be satisfied. I knew that nutrition was the key to success but my mentality changed when I started thinking about it as a lifestyle versus a diet. This was reinforced by Teri countless times. I started going to these kick butt workouts. The only thing that I can say is that I have NEVER worked out like this before in my life. I have never been challenged like that before. The instructors are all amazing and push you like you’ve never been pushed before. The classic quote from Mark Dale, “this ain’t Curves ladies”. And it wasn’t. My first Bod pod Teri said, “This is the last time you will see this body”. And she was right.

Every month I was amazed at the changes that were happening with my body. I had my share of ups and downs like anyone else but my BFIT family was always there to pick me back up. These women are amazing. I wouldn’t want to go anywhere else. BFIT has not only changed me but it has changed my family and a lot of friends around me. We are not only eating better as a family but are also more active. It feels so good to have my kids tells me they are proud of me. My oldest daughter says “mom you are a BFITTER, you have muscles”. I can’t thank Teri enough for giving me the tools to live a healthier lifestyle and for always pushing me even when I thought I couldn’t do it. And to all the BFIT staff and my BFIT gals out there. You’re the best! And most importantly to my family for believing in me.   Much love, ~Tina