Is it me, or does September fly by? We go from bathing suits around Labor Day to sweaters as fall creeps in. Here at DBHQ (currently in Boise, Idaho), September has been HUGE! We added dozens and dozens of new members to the DB family through our Strength Made Simple program, as well as our women’s only group nutrition coaching program. I’ll tell you more about those in a bit because I’m stoked on both of those programs and the results people are already getting from them!

If you joined the DB fam in September - Jonathan, Haley, and I want to say a sincere WELCOME! We are so glad to have you and want to thank you for putting your trust in us. We all know there are so many options out there when it comes to choosing a program for your health and nutrition, so we are honored you’ve chosen and put your trust in us.

Jonathan and I have been in Boise, Idaho for the entire month of September. This is actually the true birthplace of Digital Barbell. Back in 2019, we moved to this city sight unseen to follow an opportunity two amazing friends gave us, and we went full-time (and head-on) into Digital Barbell. It was a risk, and sitting here 6 years later, we are so so thankful for that opportunity to not only get to do what we love every single day but to be able to connect with so many of you daily and be a small piece of your fitness and health journey.

It’s been a blast to reconnect with our friends here in Boise, and this city. We’ve also gotten pretty extreme (🤣) into the biking scene. If you’ve followed along, you’ll know we’ve actually struggled to get literally rolling as I mistakenly purchased a downhill bike (a what??!!). I didn’t even know that existed, but after visiting Bogus (the recreation area and ski resort here in town), I see why. That place transforms from a ski resort to a bike park in the summer. It was so so cool to see the mountains we used to ski down without snow, filled with grass and trees, and bikers taking the gondolas to the top to zoom down. I didn’t dare bring my newly acquired downhill bike up there just yet. I’m more of a greenbelt riding gal. If you want a downhill bike though, I can make you a good deal on one 🚴.

Ok, let me tell you about the programs we launched last month because I’m so excited for both the turnout and the results people are getting!

🤩 Our First Strength Only Beginner Program 💪

That’s right! We launched Strength Made Simple just after Labor Day and had a huge turnout for the program. SMS is perfect for those who’ve never lifted weights before, those who have been out of the game for a bit -OR- those who do more endurance-based sports (like biking, hiking, running). We’ve had all 3 types join, and the program has been just the right dose of work for them to build strength and confidence without overwhelm.

If you are curious, Strength Made Simple is 3 full-body workouts per week, about 30-40 minutes in length. All you need are some dumbbells that fit your level (with room to grow), some bands, and an optional bench. I do a video check-in during the 1st and 5th week to make sure you’re moving safely and effectively, to ensure you’ll make progress & build strength if you stick with the program.

I have to brag on you if you joined this first group. This has been the most consistent group of people I’ve worked with over my years of coaching. From week 1, they all started out hot, and I’m pleased to say that as we are ending week 5, the momentum has stayed with them! You guys are all awesome!

If you're having major FOMO over hearing about this program, don’t worry! A new group will kick off MONDAY OCTOBER 6th, so join in if you want to build some strength before the holidays arrive!

I'm ready to get strong

🤩 Our First Women’s Only GROUP Nutrition Program 💪

That’s right! A 2nd FIRST! 🤔

Mid-month, our first group of women kicked off the Follow Through Formula - our 8-week group nutrition program just for women.

It’s been so cool to see this group in action. It all takes place in a Facebook group, led by coach Haley.

The concept - make healthy eating stick without tracking every bite! That’s right… no tracking, no weighing and measuring, just building sustainable habits you can keep using that fit your real life!

Each week, Haley provides us with the goals for the week, along with dropping loads of education and tips to help us succeed.

I’ve been taking part in this first group, and just using the strategies in the program, I’ve been feeling more energetic, snacking way way less, and my average weight is trending down! In week 1, we learned to use the ‘Hand Rule’ to build our meals, and that helped me see I needed to load up my plate with more veggies, dial in my protein amount, add in FIBER and I’ve stayed full for much longer after each meal. I’m stoked to see how the rest of the program goes because we are only getting started here in week 3.

The discussions in the Facebook group are really where the magic happens. The ladies are sharing meal ideas, strategies for tackling real-life situations, and so much more. I know we’ll be launching this one again so if you want to be sure to get in, just email me at blakley@digitalbarbell.com and I’ll get you on the list!

As for me personally, I’ve entered my BAKING ERA…

(See, you can still balance real life, baking, and sustainable weight loss in the same weeks & months 🙌)

I’m trying to break out of the norm (for me) and so far I’ve made scones, blondies, and homemade biscuits. The standout is definitely the blondies! I got the recipe from the New York Times, but I’ll share it with you here also. I’m not even a huge fan of white chocolate, but the combination of pumpkin, white chocolate, and butterscotch is unbelievably good!

PS: Baking here in our convention oven in the Airstream, we can only bake in round pans, so ideally these would be square like brownies, but… you’ve got to work with what you’ve got!