Jon lost 48.5 lbs and cut his body fat % in half!

What motivated you to make a change?

What motivated me was one day when I took my shirt off at a pool party and noticed how large my stomach had gotten and how out of shape I had become. I wanted abs and I wanted them bad! I immediately went home and started doing abdominal exercises.

What changes did you make?

Most of the changes I made were strictly diet. I have always worked out and did mostly strength training about 5x a week. I started tracking and analyzing my food choices and reduced my carbohydrates. I also started doing cardio 3-5x a week 20-30 minutes.

How does it feel to be more physically fit and what are some of your achievements?

It is a great feeling you feel comfortable taking on almost anything! It’s nice to feel comfortable and proud to take my shirt off now and not be embarrassed. One of my greatest achievements is becoming a trainer and now the owner of The Fitness Factory where I can help others reach their goals!

What are some tips you would give someone trying to lose weight?

Food was the biggest change I made and it made all the difference you need to know what you are eating all week and log it. Also start doing some moderate strength training and cardio at least 3x a week and increase from there. Create good habits and keep up with them the results are so worth it!

What is your current nutrition plan and what nutrition plan works best for you?

Currently I eat 2500-3000 calories this is lower than usual but I am dropping the calories a little to cut for the summer, I am usually around 3500-4000 calories. I alternated days of high carbs and low carbs and keep my protein up. I try to get protein in each meal and usually have anywhere from 20-30g per meal/snack. I eat every 2-4hrs and make sure I am drinking plenty of water. This is what seems to work best for me.

What is your current fitness plan and what fitness plan works best
for your goals?

I am currently getting ready for a Rugged Maniac (mud run) Event. Due to this I am doing a little more running and cardio than usual. I am currently running 2-3 Miles 2x a week, I do 45-60 min of resistance training 2x a week and a strict 60 min core and cardio routine 1x a week. When I am not preparing for an event like this usually I do 45-60 min of resistance training 4-5x a week, I mix up the body parts I work out and try to hit a strict 60 min core and cardio routine at least 1x a week.

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Holiday Survivor Transformation Contest

2017 Holiday Survivor Transformation Contest
Final Results


1) Phyrephly / -11.04%
2) Runny Babbit / -9.22%
3) Fredpickle / -4.37%
4) York / -4.26%
5) Bri / -4.14%
6) MAZ / -3.23%
7) Maverick / -1.68%
8) MBW / -0.51%
9) K-Wil / -0.47%
10) Bubcia / -0.29%


1) PhyrePhly
1) Runny Babbit
1) York
2) Mbw
3) Bri
4) Black Irish
5) Maverick

Congratulations to the winners of the 2017 Holiday Survivor Transformation Contest! This year the total CASH PRIZE was $285 for the 19 competitors in the contest!

This year the winner for the highest % body weight lost was…. Phyrephly (Lori G.) She lost a total of 11.04% Body weight in only 8 WEEKS! Amazing job Lori you exceeded all your goals!

This year there was a three way tie for the Most Fitness Points earned throughout the contest, these contestants went 100% this year and hit all points necessary throughout the contest! This means 7 days a week for 8 weeks they drank a minimum of 64oz of water, did a minimum of 10,000 steps, 30min of exercise and tracked their food everyday as well... Amazing!! The winners for the Most Fitness Points are….. Phrephly (Lori G.) Runny Babbit (Emily K.) & York (Tracey W.).

I also wanted to give everyone a shout out who finished the contest this year, this was one of the most competitive contests yet and the results speak for themselves! Thank you to everyone who participated - you all did great!