Thursday, December 26, 2013

It's a New Year - Time for a New YOU! 6 Month Membership GIVEAWAY!

It's a New Year - so it's time for a New You! We are giving away a 6 Month All-In Membership to one lucky fan on our Facebook page on Friday, January 31st. Our All-In Membership includes: unlimited fitness classes, our educational classes, a weekly accountability class, and access to social activities. Good luck!!

To enter:

Step 1) Submit up to 3 recent photos (minimum 1 photo required) along with your first and last name, email address (for internal use only), and current weight.

Step 2) Provide a short, 500 word or less essay on why you deserve a free membership and what it would mean to you.

Step 3) Provide us with a statement that you agree to all of the terms and conditions of this contest and that you will abide by the rules.

Send all of the items above in one email  to:

Square One administration will review all entries and choose five that we feel are deserving of winning. These top 5 will have their photos and stories shared on our Facebook page starting January 17th for our fans to vote on. The person with the most votes by 5pm on Friday, January 31st will WIN a 6 Month All-In Membership!

Terms & Conditions and Rules

Participants may not be current or former members of Square One Health Club or former clients of Marty or Amy Wolff or Reality Wellness, Inc.

Limit one entry per household.

No purchase necessary.

Deadline for submission is January 15th, 2014 at 5pm CST. All submissions will be read and reviewed by the Square One administration, and five entries will be chosen for a fan voting contest. The top five will be notified via email that they were chosen, and must respond within 24 hours via email to or phone at 402-333-0706 letting us know they agree to continue participating. If we do not hear from a chosen candidate within 24 hours, administration will choose a new entry to participate in that candidate's place.

The chosen five participants will have their submissions posted to the public Square One Facebook page on Friday, January 17th, where the public will be able to vote for their favorite. Participants are allowed to share the contest and invite their friends and family to vote for them. Participants are NOT allowed to create additional Facebook accounts in order to vote for themselves several times. If a participant is found to have done this, they will be disqualified.

All participants must be willing to abide by the following if they are chosen:
- Winner must submit a weekly blog or vlog post sharing their progress and challenges at Square One Health Club.
- Winner must agree to attend Square One Health Club a minimum of two times per week, or their free membership will be cancelled.
- Winner agrees to allow Square One Health Club to use their documented journey, including all photos and writings, for promotional purposes.

Winner will be announced on Facebook on Friday, January 31st and will be determined by who has obtained the most Facebook votes over the contest period. Winner will be notified via email that they have won, and a time will be scheduled to fill out membership paperwork. Winner must begin working out and documenting their progress no later than Monday, February 10th, 2014.

All runners-up will be allowed to purchase a significantly discounted membership in return for documenting their journeys at Square One as well (a weekly blog/vlog post, as well as attending a minimum of two times per week,and allowing Square One Health Club to use their documented journey for promotional purposes). They can decline the significantly discounted membership and purchase a full price membership if they choose not to document their progress.

Tuesday, December 17, 2013

Giving away a FREE membership! Happy Holidays!

During the hustle and bustle of the holidays, it can get a little hectic and it is easy to overlook the little things that can mean the most. This time of year, we are so thankful for our members! They help us remember our mission to combat obesity.

In honor of this season of giving, we'd like to give away a FREE Punch Card Membership here at Square One, good for TEN fitness classes! This giveaway will take place on our Facebook page, where all of the details are listed.

Please visit us at for all of the details and to join in.

Happy Holidays!

Tuesday, November 5, 2013

Letter to the Skinny Girl Judging the Fat Trainer

Recently, we were directed to read a strongly worded blog post titled "Letter to the Fat Trainer at my Gym." You can read it by clicking the link above. We were put off her by assumptions that all fat people were lazy, and decided that while some readers also made good points against her, we would like to directly rebut her letter.
This is our response to her, and we hope that you will participate in this conversation. Just as it isn't fair to call all skinny people "anorexic", it's not fair to call all fat people "lazy."

Dear you, skinny girl with strong opinions,

It's been over 7 years since our founders Marty & Amy Wolff realized that fitness isn't a "one size fits all" approach. It's not always easy to control eating when our culture promotes unhealthy foods as the cheaper alternative. But with the right supportive environment and a focus on overall health rather than a specific size, it is an attainable reality for our clients.

But then we go online, and we see hateful and hurtful comments from people such as yourself who feel the need to associate size with laziness. This is when we get mad.

Did you know, skinny girl, that when you spread this assumption you are just perpetuating the myth that ALL fat people are lazy, unmotivated, and bad examples? Did you know that words are as hurtful as actions?

When our owner Marty was young, he was bullied by his classmates for being chubby. He learned that people judged him on his appearance and that no matter what he did, he would be looked at as the "fat guy who does theater" or the "fat guy who tells funny jokes" rather than as the smart and motivated person he was.

Why are we telling you this, skinny girl? Because just like every judgmental person in the world, YOU have the power to tear down someone that you don't even know, which makes you a part of the problem, not the solution. You need to motivate all types of people and make weight conversations a two way street rather than perpetuating stereotypes.

What makes you think that skinny people are any more motivating than fat people? We don't think so.

The problem with fat people is that the typical gym environment is intimidating. And the reason why it is intimidating? Because people like you are there judging them and assuming they are lazy and treating them differently before you even get a chance to meet them. When we think of our dream body, we think of a healthy and pain free body in toned shape.

We don't think of you, with your thinness that promotes within you a sense of entitlement to cruelly look down on others. As a trainer, you should set an example of a kind spirit willing to help people of all sizes achieve health and not look down on others who are also helping others achieve health even if they are larger.

Every time we see someone like you post ignorant statements, we feel pity for the people who listen to your "professional" advice and model your hateful behavior toward others. Poor, poor reader who came to your blog to learn more about how to become healthy and instead walked away with the mistaken idea that being fat means you are lazy and deserve to be called names.

My first question would be: What makes you the expert on obesity? You've never been fat? I guess that means you don't ACTUALLY know what you are talking about.

Stop your denial and GET OVER YOURSELF, for goodness' sake!

Now on to my next point.

Did you know, skinny girl, that most fat people would avoid any and all contact with a trainer such as yourself because of how mean you are?

Did you also know that there are now better solutions, such as Square One, to help People of Size avoid having to deal with people like you at all? That the people who you could gain the most by helping would rather spend their money elsewhere than train with someone like you who comes in hating them?

You're mean? Oh please, keep it to yourself so the rest of us can train those that you have given up on!

It's already difficult to just show up at a gym for most fat people, so why are YOU discouraging them?

Assume that you may not know everything about how hard it can be to lose weight when you are bigger, instead of acting like a true bigot while they are taking the steps they need toward better health.

I'm sorry for the people that you hurt or turned off of fitness, skinny girl, but what made you better than anyone else anyway? As entrepreneurs and specialists in working with people needing to lose 50lbs or more, we just can't understand why someone as unfeeling and cruel as you would even want to bother being a trainer if you only relate to skinny people. You need to wake up every morning and re-evaluate whether you care enough about others to truly help them to lose weight, or if you are only interested in superficial qualities such as thinness.

Don't try to convince us that your job is your passion if your hateful words scream that you find all fat people lazy.

We don't have a problem with personal trainers, just a problem with trainers who don't take a step back and learn more about someone before judging them. To create a healthier world, you have to be the kind of leader to stop the hurtful cycle of stereotypes and start creating real solutions.

So now it's up to you. You can rant against us for standing up for People of Size - especially those that take the step to become trainers themselves to help others - but you know that we actually have a leg to stand on when it comes to being experts on People of Size. What's your next move?


Jess Buike, Manager
Square One Health Club

P.S. What are YOUR thoughts on our rebuttal to Gen's original blog post? What's YOUR opinion about working out with a "fat" trainer? Let us know in the comments below!!

Want to know more about Square One? Check us out at or give us a call at 402-333-0706. You can also find us on Facebook at .

Tuesday, October 29, 2013

Proof that a "Slow Metabolism" Exists

Remember how for a while many people said that a slow metabolism is a myth?

Well as it turns out, a new study suggests that there actually is such a thing as a slow metabolism. While very rare - only about 1 in 100 people has it, and it is only found in populations with severe obesity - there is actually a genetic mutation that could lead to a greater amount of weight gain.

Before you throw in the towel, remember that this only affects a small amount of the population, and the two biggest factors to weight gain are still diet and lack of exercise.

There are some things you can do to help boost metabolism:
- Try to make sure your meals are somewhere around 400 calories. If you eat too little, you run the risk of putting your body into "starvation mode." Eat too much, and your body will keep expecting you to eat more and more. Small snacks between meals are acceptable as well, as long as they are healthy and low calorie, such as veggies and fruits.
- Increase your muscle mass by doing strength training. Adding just 5 extra pounds of lean muscle can help burn up to 100 extra calories while you are resting.
- Boost your fiber from fruits, vegetables, and whole grains. Some of these fibers can boost your fat burn by up to 30%.
- Get enough sleep. That one is pretty self-explanatory - we all know that we tend to grab snacks when we are sleepy!!
- Add ice to your water. Admittedly, the data on this is a little weak, but at least one study has shown that drinking colder water may take more energy to burn, thus increasing your metabolism.
- Include protein and iron in your meals by adding meat, dairy, spinach, and other natural sources. Avoid taking supplements as they tend to not be absorbed the same.
-Get physical! Find excuses to stand instead of sit, or walk instead of stand still.

Even if you have a naturally slow metabolism, remember that you can take steps every day to help boost your health and your quality of life.

Want to know more about Square One? Check us out at or give us a call at 402-333-0706. You can also find us on Facebook at .

Thursday, October 24, 2013

Food can be a Drug - A New Study

As part of the fitness industry, we here at Square One Health Club try to stay on top of the latest health news and trends.

Today, a new study was published that showed that in a laboratory study, Oreo cookies were found to be as addictive as cocaine.

Yes, you read that right - COOKIES are as addictive as COCAINE.

To us, this wasn't that much of a shock, as it has been common knowledge in most of the obese community that food addiction is a real and powerfully difficult thing to cope with. There has also been common knowledge throughout the medical community that foods high in fat, sugars, and salt trigger the same areas of the brain as heroin and cocaine. 

What is more shocking is the explosion of the press on this one lowly study. Suddenly the media is taking note that perhaps becoming obese is a little more complicated to treat than just "don't be lazy" or "go get some exercise" or "just don't eat that."

Our takeaway from all of this? Realize that it can be difficult to avoid certain foods - and that if you work at it, you can find ways to conquer your addiction!!

Want to know more about Square One? Check us out at or give us a call at 402-333-0706. You can also find us on Facebook at .

Thursday, September 26, 2013

Meet Our Member Follow Up: Heather

I recently had to take some time off from the club, but I really appreciated all the support I got from the other members - it's great to find such an amazing community, and I'm excited to get back into the workout routine and taking classes to train my brain!

I've noticed that a lot of people have been struggling with finding time to work out or finding the "right" fit for them in their weight loss journey, so this month I'm going to talk a little more about my personal struggles and see if we can all work as a team to reach our goals together.

The last three weeks I've been working so much and been so busy with doctor's appointments that I've been neglecting my workouts. This has depressed me, because I recently finally got to my weight loss goal (losing 350lbs) and am now in a size of clothing that I haven't worn since 1993! I'm still cutting back on my calories and try my best to eat as clean as possible, which definitely isn't easy. I struggle the most with getting enough protein, which my friends at Square One have been helping me with.

Some people hear me talk about my weight loss and might think I am bragging, but I always remind them that I'm not perfect and everyone has their own weight loss journey. I've come a long way from where I started from, and if I can do this, anyone can!

Marty and Amy have played such an important role in this journey and I'm so very blessed to be able to help them to grow their dream, locally and eventually nation wide. I see my preteen son struggling with similar problems that I had at that age, and I want to be the kind of parent that my son can look up to and learn good habits from rather than bad habits. We as a team need to change the future for our children and grandchildren. Square One is a great place to start!
Want to know more about Square One? Check us out at . Stay tuned next month for another great blog post by Heather!  To learn more about Heather's journey, check out her previous post.

Friday, August 30, 2013

Separating a good diet from a fad diet

Part of  being on a path to wellness is watching what you eat. But with so much information out there, how do you decide what is best for you?

The best place to start is to figure out if the diet you are contemplating is a fad rather than something that you can use long term. The Journal of Healthy Living examined several diets back in 2011 and listed 5 diets that they determined were fads - The Detox Plan, The Snack Pack Diet, The Twinkie Diet, The HCG Diet, and The Atkins Diet. While several of these diets may help you lose weight initially, they can wreak havoc on your metabolism which means you will only be able to keep weight off if you continue to follow their strict rules indefinitely, or that you will only lose weight for a small amount of time before your body regulates itself and you find yourself at a plateau.

Other popular fad diets that have occurred during the 2000's include: The Slim Fast Diet, The Cookie Diet, The Grapefruit Diet, The Chicken Soup Diet, The South Beach Diet, The Six Week Body Makeover, The Lemonade Diet, The Hollywood Diet, and The Three Day Diet.

To determine if the diet plan you are considering is a fad, check out these guidelines from Fit by WebMD:
"What a Healthy Weight Loss Plan Looks Like
If the diet or food plan you're considering is healthy, it should include most - if not all - of these elements:
- Has both a balanced nutrition plan with a variety of foods and includes ongoing exercise
- Has a goal of slow and steady weight loss of about 1/2 to 2 pounds (maximum) per week
- Encourages your doctor's involvement, especially if you've never exercised before or if you are hoping to lose a substantial amount of weight
- Is based on common sense - limits fat, sugar, and the overall amount of food you eat, and encourages you to exercise more

What a Fad Diet Looks Like
The diet or food plan is probably unhealthy if it includes any of the following:
- Bans specific foods or entire food groups ("no carbs")
- Requires you to only eat certain foods (like the grapefruit diet, or the cabbage soup diet)
- Requires special foods, pills, or supplements for weight loss to occur. Remember, just because products are sold in stores doesn't mean they are always safe for you to use
- Offers quick weight loss but no long-term plan to keep the weight off after you've lost it
- Tries to sell you on the diet based primarily on "before" and "after" photos or celebrity endorsements
- Sounds too good to be true"

Your best approach to weight loss is a balanced, healthy approach that includes both dietary changes and exercise. WebMD wrote a great article worth checking out on creating a balanced diet that you can read by clicking here. Basically, you want to eat a variety of foods, practice portion control, and mix in exercise.


Want to know more about Square One? Check us out at or give us a call at 402-333-0706. You can also find us on Facebook at .

Monday, July 29, 2013

Meet our Member: Heather

When Heather came to us at Square One, she shared an inspiring story of how she had already lost over 300lbs ON HER OWN! Heather is an amazing gal, and now that she's a member we asked if she would participate in a monthly blog post to follow her journey with us. She has happily agreed, and below you will find her first post. Please extend a warm welcome to Heather!
My blogging is going to be about my journey. I feel this is the best way for you all to get to know the "real me".

My journey began 8 years ago when I was in a very bad place in my life. My marriage had ended and I was now a single mom weighing in at over 600lbs. My dad was battling cancer at the time, and my world completely flipped upside down. 

The day my life changed everything hit home. I went to stay with my sick dad so my mom could have a break. We were sitting there in the gloomy, dark hospital room, and my dad looks at me with tears in his eyes and I asked him what was wrong. He turned to me and said "Heather, getting cancer was a HUGE wake up call for me. I look at my children and am so scared that they may pass away before I do.... Heather I'm petrified that you won't be here to raise your son, you need to change your lifestyle. I love you, you're an amazing mom and daughter. I don't want Seth to grow up without you."

That conversation changed my life. The next day I walked into the Y and asked if they had financial services to help me get a membership. I was determined to be a healthier, better mom for my son. I met with a personal trainer and he put me on a diet and exercise program. I did very well for a few months, but then I was laid off from my job. 

Once again I found myself being an "emotional eater" and I turned to fried, sweet, fatty foods to comfort me. I went to the gym every day asking if there was any type of volunteer or possibly paid position I could come into. I landed a position there shortly afterward and that is where I met Marty & Amy Wolff. I did their Shape Up program and in my first week I lost 26 lbs. I was motivated and excited for this journey - finally something caught my attention and was keeping me focused on chasing my dreams to be healthy and fit!

During this program I got injured and had to leave the program. I was devastated, thinking "how am I going to lose this weight on my own? How I going to reach my goals?" 

After my injury was healed I was determined to make my dad proud. I made a bet with him if he did chemotherapy for one year & fought this battle I promised to lose 100lbs. I was motivated and so was he; I lost 163lbs and my dad beat colon cancer in that year. 

I was still on my journey; I wanted to lose another 163lbs. A year later our family got the news my dad had stage 4 liver cancer and I knew I had a purpose to make a difference for myself and my family. I continued my journey and I am still on it today. 

To date I've lost 353lbs. I lost my dad to his battle April 28, 2008, but I continue to honor his memory by moving forward with my weight loss journey.  My goal is to help others on their journey to be healthier, happier, and more powerful individuals. 

Thank you for allowing me to share my story. I look forward to sharing more of my journey with you all. God bless.

Want to know more about Square One? Check us out at . Stay tuned next month for another great blog post by Heather! 

Thursday, July 25, 2013

Weight Discrimination

As our society has evolved, there has been more and more awareness about discrimination. The internet and social media has allowed for protests and movements to go global, and opinions to become both louder and stronger.

But one area that isn't often explored or talked about is the area of weight discrimination. In fact, there are plenty of people who may find certain jokes about race or sex distasteful, but will laugh heartily at jokes about weight!

Recently, weight discrimination hit the news (and social media) with the revelation from the founder of Abercrombie & Fitch revealed that he specifically does not carry "plus sizes" because it "attracts uncool people," thus labeling all people larger than a size 10 as being "uncool." This came back into focus at the same time that Gov. Chris Christie underwent weight loss surgery and mentioned in an interview how weight discrimination was still considered an "acceptable" form of discrimination. "Weightism" has now made it into our vocabulary, and even has it's own Wikipedia page. A man even recently tried to sue an employer who actually told him that he was "too fat" to work there - despite the fact that "weight" does not make it into a protected class under federal work discrimination laws.

This perpetual stigma led to a recent study that showed that weight discrimination actually INCREASED individuals' risk to become obese! It discussed that there are often deep-rooted emotional and psychological issues involved with gaining weight, and by being discriminated against people often gain more weight rather than lose weight from these societal pressures. This just adds to a list of recent studies that have uncovered the various effects that weight plays when looking at likelihood of employment, health risks, and even whether or not a student is accepted to graduate school.

What do we do about this growing area of discrimination? The Council on Size & Weight Discrimination offers the following advice to fight discrimination:
"Freeing yourself from weight obsession is the most important first step.
2. Decide not to judge anyone based on their weight, size, or shape.
Recognize that you may have prejudices, and make an effort to rid yourself of them.
3. Tell your friends and family that you have decided to be happy just as you are.
Going public about accepting your body can make a big difference in your world.
4. Don't laugh at fat jokes. Tell the person you don't think it's funny.
We know ethnic jokes are wrong; we have to stop accepting fat jokes as well.
5. Pay attention to media images. Notice when people are put down because of their size.
If you want to really make changes, write to the media and say you don't like it.
6. Notice when an ad or program tries to make you feel bad about your size.
Becoming thin won't make us happy, but those ads keep trying to convince us it will.
7. Decide not to buy products from companies that disrespect people because of their weight.
Let the companies know how you feel about their ad campaigns.
8. Speak out against weight discrimination.
Talk to friends, family, schoolmates, as well as the media and businesses.
9. Remember that strong, healthy, beautiful people come in all shapes and sizes.
Every person deserves respect based on who they are, not on how they look."

Tuesday, July 2, 2013

Fitness: Myths & Facts

Fitness is an ever-evolving industry, where one day's fact can become the next day's myth. That is why it is important to work whenever possible with certified trainers who keep up to date on the latest industry news.

Here are some common fitness myths and the truth about them:

- Myth #1: You can "target" areas of your body for weight loss.
- Fact: Actually, when you are talking about workouts, you are NOT able to target areas. Yes, you can tone muscle groups, but over those groups there is a layer of fat that you will have to burn and that is not something that is able to be targeted. Our bodies decide where they want to burn fat from, and often those areas we'd like to get rid of the most (belly, rear) are the last to have fat burned off.

- Myth #2: Running on a treadmill is easier on your knees than pavement.
- Fact: Nope, it's actually your weight that has the most impact on your knees. Gravity forces your weight down on your knees when you run, so it doesn't matter if you are on a treadmill or pavement because your weight remains the same on both.

- Myth #3: If you want the best way to lose weight, you need to drastically reduce your calories. 
- Fact: Calories do impact the amount of weight that we gain or lose, but our bodies are smarter than we give them credit for and will begin to slow their metabolism and store fat if you drop your calories too low. Your best bet is to never dip below 1200 calories/day for a woman and 1800 calories/day for a man, and to eat well-balanced meals.

- Myth #4: Only fat people need to exercise.
- Fact: Exercise has health benefits that far exceed weight loss, and the Mayo Clinic estimates that over half of "normal sized" adults have more than 20 percent (for women) or 30 percent (for men) body fat. While they may "look" healthy, they still run the same risks that any other adult faces when their body fat is that high, including diabetes. Thus, people of every size should engage in regular exercise.

- Myth #5: Drinking tons of water will help you lose weight.
- Fact: You might burn a few extra calories running between the bathroom and the kitchen, but drinking water won't stop you from being hungry or help you to flush out fat. Scientists have determined that there is actually no real benefit to drinking excess water (except, of course, if you are sick), and that you should only drink when you are thirsty. 6-8 glasses of water per day is average.

What other myths have YOU run into?

Tuesday, June 25, 2013

Talking "Health" Rather Than "Weight"

Obesity has been making news this year - first when one of symptoms (binge eating) made it into the DSM-V, and most recently when obesity was recognized by the American Medical Association as a disease. With the increased awareness, some parents may feel that it is time to talk to their overweight or obese children about their weight.

First, it is important to mention that in a survey conducted in 2011, parents ranked talking to their child about their weight as more difficult than talking to their child about drugs, alcohol, and even sex! So don't think it is unusual to be a bit nervous about the topic - most parents are. Also know that you are not alone if you have an overweight or obese child - it is estimated that there are over 25 million children in the United States that currently fall into that category.

A recent study showed that if you want to work on your teen or child's weight loss, it is better to avoid talking about it as weight loss at all and actually better to focus on health instead. That can include talking about fitness, better eating choices, and overall healthy habits rather than just talking about weight-related topics (weight goals, clothing sizes). It also involves setting fun goals and motivating the healthy habits - if you try to focus too much on the negatives ("you need to lose weight" or "the doctor says you should be closer to this ideal") it can cause backlash, including unhealthy diet habits or even laxative use as a form of weight loss.

Here are some helpful tips for tackling the weight talk with your child:
1. The easiest way to approach it, especially if your child is younger, is simply to skip the talk and do something instead! Start modeling good behaviors for health, and look for ways to improve overall family health in a way that is fun  to the child.

2. If you have to talk, be a friend to your child and not an enemy. Don't play the blame game or focus on the negatives, but instead let them know that you'd like to start being healthier and you'd like them to join in.

3. Don't make critical remarks about your child's weight, or what they are eating. This can cause unnecessary stress which can impede weight loss.

4. Focus on the bigger picture of health, rather than specific weight milestones. Celebrate the small victories and make sure you let your child know when they are doing something right.

5. Don't force your child to completely eliminate certain foods. If you eliminate an entire set of foods, but they are offered those foods at a friend's house or at school, they won't know how to control the portion. Instead, allow for small treats and demonstrate what a good portion is and how it can be added to a meal routine.

6. Make exercise fun and spontaneous rather than a chore. If you schedule a walk for the same time every day, chances are the child will get bored (and you probably will too). While certain sports do have scheduled times, everything else can be a little less structured - going to play in the park instead of hitting the gym, or going to the pool in the summer.

7. Sleep is good. Make sure your child is getting the right amount, and not missing sleep or sleeping too much, both of which can hinder weight loss.

Do you have any suggestions on how you tackle weight loss and introducing a healthy lifestyle to your child(ren)?

Thursday, June 20, 2013

Obesity is now an official disease - what this means for YOU

It was breaking news yesterday that was bittersweet - the American Medical Association officially declared obesity as a "disease" rather than just a health problem.

As we touched on in our last blog post, there are many side effects to obesity, and it can seem like an overwhelming proposition to move toward better health when you are coping not just with extra weight but also with the side effects that come with it.

With this new declaration, there is finally hope that the medical insurance community will finally see the benefit to both preventative programs and to weight loss programs and will provide funding for clients looking to take advantage of either in order to become more healthy. It also helps to encourage medical professionals to recognize that obesity is a complex disorder with multiple factors to consider rather that just a patient "being lazy" or "unwilling to try to become smaller and healthier."

While we are saddened that obesity has become such an epidemic, we are applauding AMA's decision to recognize obesity for what it really is - a disease with no fast and easy approach to treatment.

Monday, June 17, 2013

Obesity: More than "being fat"

We all know that obesity is rising in the United States - in fact, currently over 1/3 of American adults are obese. Children aren't immune - currently about 1/4 of children in the US are obese as well. It is predicted that if we continue on the same trajectory that by 2030 more than half of American adults will be obese. 

Our jobs don't help - several popular occupations show a higher rate of obesity. These include manufacturing jobs and transportation jobs (truck and bus drivers). Our society as a whole has become more sedentary, and that also contributes to our expanding waistlines.

Despite those statistics, obesity is still commonly thought of as just "being fat" without as much thought as to what other side effects there can be. Our society has responded to obesity by creating bigger chairs, larger toilet stalls, plus sizes reaching far into the double digits and/or x's, stronger vehicles, and even larger portions to help curb bigger appetites. 

What are the side effects to obesity? Some of them are well-known, such as high blood pressure, diabetes, heart disease, and inflamed joints. Others you might be aware of, like difficulty sleeping, gallstones, and depression. But there are others that might surprise you: increased cancer risk, fertility issues,  being bullied in the doctor's office, and even getting paid less. Sadly, these side effects impact both children and adults, with obese children being more likely to become obese adults

One final statistic that impacts people across the globe is a frightening organ donation shortage. Obese individuals often do not have healthy enough organs to qualify for organ donation. 

What can we do about this? At Square One, we believe the first step is working toward better overall health. This includes eating healthier options and finding ways to add in more physical activity. Every step in the right direction counts, and we personally know how hard it is to achieve permanent weight loss when you start at a large weight. As we quoted today on our Facebook page, "It does not matter how slowly you go as long as you do not stop." 

Thursday, June 6, 2013

Square One Sponsored Event - Mike King Golf Invitational Fundraiser

Square One has relationships throughout the community and often finds itself aligned with charitable organizations. Recently, a friend of the owners - Mike King - passed away after a battle with ALS (Lou Gehrig's Disease).

ALS is a neurodegenerative disease that affects nerve cells in the brain and the spinal cord. It affects everything from movement to speech to even breathing, and is considered the most common of the five motor neuron diseases.

This Saturday, June 8th at 1:30pm there will be a golf invitational fundraiser at Fox Run Golf Course, 3001 MacIneery Drive, Council Bluffs, IA sponsored by Square One and other community leaders in honor of Mike King. The money raised will go to cover expenses from Mike's battle with ALS.

While the deadline has passed to golf, you can still participate by attending the event as a spectator, or by donating to the cause. Donations can be mailed to: Mike King Invitational, c/o Kent Bogardus, 316 Wildwood Rd, Council Bluffs, IA 51503. Or you can visit our website at and click on the Donate tab on the left side of the home page.

You can also help the greater cause by spreading the word about ALS and helping donate toward research for a cure.

Thank you for your help and support of this great cause!

Wednesday, May 15, 2013

Making the journey your own

If there's one thing that almost every person fights with in his or her life, it's the constant battle to compare oneself with others. Some use that force to fuel a competitive nature within themselves, others may use that force to tear themselves down and lose self-respect. Either way, it can end up being the wrong way to approach your life!

It's not an easy thing to overcome, because we are actually inundated with comparison messages throughout our early childhood as we are pushed to be "the best" in sports, academics, popularity, etc. This means that by the time we are adults, we are so used to being compared to others that we automatically think of just about everything in terms of comparisons. Our minds have a need to line every bit of data up and make sense of it, and that often means thinking of things in a linear way that leaves us with "more than" or "less than" others around us.

When it comes to your fitness journey, however, this type of thinking often does more harm than good. There is one exception to this - comparing yourself to YESTERDAY'S VERSION OF YOU. While it may be true that you don't have legs like a celebrity or the stamina of your siblings or the money of your boss, that doesn't determine your actual worth. What does determine it is being aware of where you have been, and where you are going in your life.

Maybe yesterday's you would have sat on the coach, watching tv and binge eating, but today's you is at the gym and working hard. Yesterday's you was 5lbs heavier - today's you is 5lbs lighter and becoming healthier every day!

Here are some steps that you can take to help change your thinking from comparing yourself to others to comparing yourself to yourself:
1) Identify it when you start comparing yourself to others. You'll know when you are doing it, because you most likely will be feeling smug ("I'm better than Suzy") or depressed ("Why does Suzy always seem to have perfect hair? I'm so ugly compared to her!").
2) Take a step back and give yourself some love. Remind yourself of the things you have achieved, and realize that it's only fair to compare yourself to yourself and not to others.
3) Forgive and learn. We are not going to be able to stop ourselves from comparing ourselves with others completely, but we can forgive ourselves for being human and learn instead to focus on building our self worth through other means.

Our motto here at Square One is "To each their own journey," and when you stop comparing yourself to others is when you can claim the journey as your own. It will make you happier, and with that comes a multitude of other good things.
Enhance your journey by staying up to date with Square One! You can subscribe to us on YouTube or join us on Facebook.

Tuesday, May 7, 2013

The Good, The Bad, and The Ugly of Yo-Yo Dieting

Yo-Yo Dieting, also know as Weight Cycling, is when you find yourself in what feels like a never ending cycle of weight loss followed by weight gain. Often this happens due to an extremely restrictive diet or fad diet that isn't sustainable in the long term. When you think about the fact that in 2012 roughly 54% of people in the US were trying to lose weight, that can mean a lot of yo-yo dieting.

Over the last couple of years, messages about yo-yo dieting have been mixed. Experts often tout that yo-yo dieting ruins your metabolism, makes you depressed, hurts your heart, messes up your immune system and makes it hard to get enough nutrition. You may also deal with muscle loss, which can hurt long-term efforts at keeping the weight off. Dr. Oz even had Kirstie Alley demonstrate the dangers of yo-yo dieting on a segment in his show at one point:

However, there are other experts that are now saying that yo-yo dieting does not actually have long term harmful effects, and is actually better for you than remaining obese. It seems it does not affect metabolism, and thus you are still able to lose weight. It also does not appear to be linked to a lack of willpower or damaging to blood pressure.

So what's the takeaway from all of this? First, it is a common theme in the diet and exercise world that even the EXPERTS don't have all the answers - and that still applies to this topic! Second, the fact is that everyone has a little bit different weight loss and health journey, so there's probably never going to be one answer to every problem.

Overall, it's probably best if you aimed for steady overall HEALTH improvement. Often when your health improves, your weight is going down as well. As the old adage goes, "slow and steady wins the race" - so take it slow if you need to in order to obtain lasting results without so much fluctuation.

Want to continue exploring this topic? Check out our latest Square One Update on YouTube. You can also contact us any time on Facebook or on our website.

Tuesday, April 16, 2013

The cost of your health

One recurring theme these days is how much everything costs. Gas prices are rising, groceries are getting ridiculous, and family vacations have turned into "staycations." When the economy gets tough, our wallets get tighter.

All of these factors may have you considering getting rid of your gym membership. But before you do, consider the following:
- Overweight and obese people pay an average of $1800 - $3,000 more PER YEAR than those of a lower weight (in comparison, a smoker only pays an average of $1200 more per year than a nonsmoker) according to the Mayo Clinic.
- Forbes found that every 100 lbs of weight reduces the fuel efficiency of a vehicle by 2%  - so if you are a couple that is each 50lbs overweight or more, you are paying significantly more for your fuel.
- The healthier you are, the less work you will miss (CDC). With so many employers paying hourly and getting rid of  paid time off for illness, that can mean a loss of wages.
- Working out makes you feel happier overall, which can reduce or eliminate visits to a therapist and can help you to develop better coping skills.
- Love to travel? One airline has already implemented airfare rates based on weight, and others may soon follow their lead - so the bigger you are, the more you would have to pay to fly.

Finally, if cost still bothers you, consider checking out sites like or who actually pay you for the workouts that you put in or the results that you obtain. This can offset the price of your gym membership.

Want to explore more health topics? Feel free to become a subscriber of our YouTube channel or visit us online.

Monday, April 1, 2013

Spring into Spring!

Happy April!

Spring is here, even if the weather may not be cooperating just yet. That means it's an excellent time for some spring cleaning!

At Square One, we are not just a place to work out - we are a community of purpose. We want to celebrate that this month by hosting a special social challenge. Have a bunch of clothes that don't fit anymore? Need to clean out your cupboard and start fresh? We can help!

Bring in your plus size clothing and/or your nonperishable and unopened food items and you will earn a raffle entry for EACH item you bring in - and at the end of the month, we will have a drawing for a FREE 30 minute massage! Just bring your items to one of the trainers, Jess, Marty, Michelle, or Kevin to get your ticket.

All clothing will be sorted and stored for our upcoming May Plus Size Clothing Sale. All food will be donated to Food Bank for the Heartland.

You can also earn an additional raffle ticket by visiting the Square One booth at the Omaha Health & Wellness Expo on April 13th & 14th at the Centurylink.

So dig into those closets or pantries, and let's make a difference in our community!

Monday, March 25, 2013

Welcome to our blog!

Welcome to Square 1 Club's first blog post! I'm sure you're wondering who we are and what we do.

Square 1 is a health club for People of Size - aka people on a weight loss journey who have lost or are looking to lose 50lbs or more. There are structured workouts, personal training options, and even educational classes along with a community who GETS IT and will support you every step of your journey!

This is not a "gym" but a club of PURPOSE!

Square 1 is run by Marty and Amy Wolff. Sound familiar? Well they should if you watch The Biggest Loser - they were both contestants during Season 3 of The Biggest Loser who met and fell in love! Marty and Amy use what they learned on The Biggest Loser along with personal training certifications and the help of nutrition and mental health experts to create an experience like no other here in the Omaha area.

We have a variety of membership packages suited to a variety of lifestyles.

Want to know more? Come check us out at: