Athlete of the MonthOctober

Bjorn Stange

Bjorn will be the first to admit that when he started at B3 Gym, he was winded after the warm-up! Our coaches worked with Bjorn to make sure he was training appropriately for his fitness level, modifying the movements as necessary to make sure he was successful. Bjorn committed to staying consistent in the gym and, when he joined our nutrition coaching program, his performance took off!
Keep reading to hear more about Bjorn’s experience:

What were you struggling with before you signed up for our nutrition program? Why were you interested in getting started? What finally motivated you to start?

I knew that what I was eating wasn’t good for me. I was consistently gaining weight and had a more and more negative view of myself, both physically and mentally. What motivated me to start was my friend and roommate encouraging me to join the gym. I don’t remember exactly how I joined the nutrition program, but I’m really glad I joined.

How did our nutrition program help solve that problem or how has it helped you on your journey to this point?

The biggest lesson that I took away from the nutrition program is that eating healthy can still taste great.

What was or is different about our nutrition program compared to diets you’ve tried in the past?

The biggest difference between this program and other diets is that this program shows you that you don’t really have to make big sacrifices to lose weight. I simply changed what I was eating, but the things I ate were delicious and filling. Not only did I feel better because I was eating healthy, I never felt like I was making any sacrifices when it came to how good the food tasted. I never felt hungry either. I learned to listen to my body and eat healthy. This is truly a lifestyle change, not just a temporary diet to lose a few pounds. This program got me to a healthy weight and taught me the habits that will continue to sustain a healthy lifestyle.

Take us to the moment when you realized our nutrition program was actually working to solve your problem. What was the change you noticed?

When I enrolled in the nutrition program I started weighing myself every day. I was losing between 3-6 lbs per month. It was slow progress, but it was steady, and the pounds were coming off on the scale. I had never consistently lost weight like this before. After about 6 months I had lost about 25 lbs. That’s when it really sunk in that this was working. After around a year, I lost around 50 lbs and I started to see muscle definition that had never been there before. This has also helped me develop a more positive view of myself, both physically and mentally. 

Tell us what life looks like now that your problem is solved or being solved?

Now that I have established good habits around my nutrition I’m quite happy with what I’m eating. I’ve got a few meals that I can consistently cook. I’ve even cooked for friends, and they have expressed their amazement at how delicious healthy food can taste! Life is good. I feel like I have much more energy in the day. In general, I feel like I am performing better in every aspect of my life.

How has the accountability and support of nutrition coaching helped you stay on track?

The monthly check-ins definitely provided additional motivation for me to stay on track. It was really cool to see the weight come off and also the body fat percentage go down relatively consistently with every meeting. I wanted to keep that going. However, when I stopped losing weight and started putting on muscle and gaining strength, it was nice to hear from you that this was OK and that I shouldn’t focus on the scale as much anymore. The nutrition coaching was very comforting and encouraging throughout the journey.

What would you say to someone looking to get started with their own health and wellness journey?

Take that first step, that was the hardest part for me. Also realize that weight loss is a long journey. This will take a while to really have noticeable effects. Also, it’s OK to have an “off day”. Many times over the course of my 12+ month weight loss journey I had a day where I had some pizza, or some wings, or BBQ, and as long as I was on track for most of the rest of the week, I was still losing weight and moving towards the goal. It’s all about the “average” and just staying consistent over the course of a month. Try to find some meals that you really enjoy and have them consistently. Also, do what you can at the gym and don’t be discouraged by being the slowest person in the room. That was certainly how I was when I first joined, or at least how I felt. I was really winded after the warm ups and had to even scale the warm up exercises. I kept going to the gym and kept eating those newly discovered delicious healthy meals, and the results simply followed. Once you get into the habit of eating healthy and going to the gym consistently, it’s much easier to keep going than it is to stop. At least that was my experience.


With the right habitual changes and consistent care you give your mind and body, progress and change can be made! Way to go Bjorn!

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