There is one reason why most people haven’t yet reached their goals, and it’s a simple one. It’s something that I’ve struggled in the past, and it just may be the one thing that’s holding you back from your big breakthrough.
That one thing is consistency.
Think about it. The difference that separates a fitness star from a couch potato is the consistency with which the former applies to their diet and exercise routine. That’s it!
Look, I know you can exercise and eat right. You’ve done it before! But a fitness plan only works when you consistently stay with it. You start, stop, start again, take a few days off, then get back on track. This haphazard effort will never lead to a dramatic body transformation!
What if I told you that you’re 5 feet from gold? That if you simply dug in a little deeper, and stuck with the program with consistency, you’d finally achieve the big results that you’ve been hoping for all along.
You are 5 feet from gold; don’t stop now!
The fact is that anyone can stick with a fitness and diet plan for a little while. Anyone can complete a challenge. Anyone can finish a 30-day program. Anyone can put in 2 weeks of solid effort.
It’s those who click into consistency that see the big changes and experience the joy and triumph of real accomplishment. I want this for you.
I know that you see how valuable consistency is, and you want to do it, BUT you get off track time and time again. How do you tap into the consistency you need to make a real improvement in your life? Use these three steps…
See it: Define exactly what it is you want to be consistent on. For example instead of saying that “I’ll start exercising,” say that, “I’ll do the 5am session on Mondays, Tuesdays, Thursdays and Fridays.” And instead of, “I’ll start eating healthy,” say that, “I’ll eat XX number of calories per day divided into 5 small meals.” The more specific the better!
Keep in mind that you are defining your actions – not your outcome. Don’t use this step to determine what size jeans you want to fit into. That outcome is a byproduct of you consistently doing the actions. Just clearly define the actions that you need to be consistent on.
Feel it: Now that you’ve determined the actions needed, let’s think about that outcome and clearly define it. Be specific! What will you look like? What will that new body feel like? How will your friends and family respond to the new you?
It’s time to get your emotions all tied up in your quest. Daydream about getting to that outcome, feel it, emotionally take ownership of the idea of owning it.
Do it: You’re clear about what you want. You feel invested in getting the results. Now go about the business of taking consistent action toward your goal.
Yes, this sounds simple, and it is simple. Be consistent and you’ll soon strike gold.
Want accountability? I’d love to help you! Give me a call or shoot me an email and let’s get you on track to shed some major fat before summer!
Let’s do this together.
Don’t forget to FEEL it
Your emotions play a huge part in determining your actions, so don’t skim over the step where I told you to become emotionally invested in achieving your goal.
The best way to do this is to spend time daydreaming about what life will be like once your goal has been accomplished. Let the image of the new you, in your newly improved body, play out in your mind over and over.
Feel it at your core.
There’s nothing quite as inspiring as a truly jaw-dropping before and after picture. I’m talking about a 50+ pound weight loss where they look like an entirely new person.
It’s striking how much younger people look when the extra fat comes off. An attractive, happy, energetic person was inside of them all along.
Many popular magazines showcase transformation success stories like this at the beginning of a new year. Flip through the pages of before and after photos and it’s hard not to feel inspired to make healthy changes in your own life.
It’s also interesting to read how each person managed to lose all the weight. What was their exercise routine? What diet plan did they follow? The truth is that there are many routines and plans that bring success.
The key is to choose your plan and stick with it.
Of course, this is where things get tricky, during the stick with it period. This is when life tempts you to lose your focus and get lazy. This is when even the best intentions don’t help you win.
Below I have compiled a list of Best Transformation Tips that came from the mouths of those who have actually done it. Every tip below is from a fat loss champion who lost 50+ pounds and some even half of their body weight.
The BEST Tip (don’t miss this one!)
This is tip is the linchpin in every transformation success story. And that is why this was the tip that was mentioned time after time, by the people who went through the pain of losing half of their size through old fashion healthy eating and exercise.
Fat loss starts in your mind.
Before you start counting calories or signing up for exercise plans, you must get your mind primed for success. Do this by imagining the new you, after the weight comes off. What do you look like? How do you feel? What does your fit lifestyle consist of?
Dedicate a portion of each day to mentally focusing on your transformation goal, until the idea of a new you feels inevitable. And then get started on the physical work of achieving your goal!
Do you have a specific fitness goal that you are hoping to achieve? This goal could be a number on the scale, or a clothing size. Or maybe you are hoping to wear a certain cut or style of clothes like strappy tank tops, shorts, or a bathing suit.
While having this goal is great, it will NOT guarantee success.
You knew that, though, because this isn’t the first time that you’ve had a fitness goal. A goal that you didn’t meet. In fact, you probably know dozens of other people who also have struggled to meet their fitness goals.
Here’s the typical scenario: you get all pumped up to lose weight and get into shape by starting out completely gung-ho. Your enthusiasm lasts about two weeks, before old habits and routine slide back into place, cutting your results off before reaching your goal. Then your goal begins to fade from your mind, and life goes on.
The problem, my friend, was your initial focus on the result rather than a sustained focus on the process. Let me break this down for you…
Fitness success is not about focusing on your goal. It’s about making the fit lifestyle stick.
Of course, once you’ve gotten a fit lifestyle to stick you’ll end up meeting that goal!
This may go against everything you’ve come to believe about achieving a goal, but then, your techniques haven’t exactly been working. The number that you’re hoping to magically be one day doesn’t matter one bit, and here’s why…
IT’S ABOUT LIVING IN THE MOMENTUM.
Can you remember how it felt the last time that you ate clean, exercised hard and got adequate sleep for a few consecutive days? A feeling of momentum came over you, didn’t it?
There was a buzzing in your cells and a rhythm in your pace. You felt alive, you felt sexy, and you felt empowered. Never mind that you weren’t yet at your goal number, you were headed there!
Getting down to your goal weight, and fitting into your goal size, is the direct result of living in that state of momentum for an extended period of time. You see, the momentum can be felt immediately, once you start eating clean, exercising hard and taking care of your health, whereas that “goal number” simply can’t be felt until it is achieved, and so it’s not as powerful a motivator.
My challenge and advice to you is to find the joy of living in the momentum, and keep that momentum going until your goal number is achieved. Focus only on the momentum, not on the number.
Fitness is a way of life. Being lean is a lifestyle. Neither of which can be had by going about it halfheartedly.
You have to become the momentum.
Call or email me today and we will get your momentum started on the exercise program that will reshape your body once and for all!
You woke up this morning and began making choices.
You chose whether or not to exercise, to eat a healthy breakfast, or to do something productive. You chose whether or not to eat that donut, to sleep in, or to watch an extra hour of TV.
At the end of each day the sum of your choices pushes you in a direction.
It could be pushing you in the direction of fitness and health, if your choices were predominantly wholesome.
Or the sum of your choices could be pushing you in the direction of weight gain, health issues and problems.
I find this perspective to be helpful when it comes to making a major body transformation. It’s tempting to feel helpless in changing your body when you have so many pounds to lose and so much work to do, since you aren’t able to do it all in one day.
However, by capturing the power of each day by making wholesome choices, you will be pushed in the direction of weight loss and health day after day, week after week.
Until one day you’ll look in the mirror and see that you’ve arrived at your ultimate destination: a lean, healthy and vibrant you.
So embrace the power of each choice that you make today, and allow a momentum of good choices to push you through to your goal.
Today is a big deal. Today is all you have.
Make the most of today.
If you’re not yet one of my prized clients then make the excellent choice to call or email me today to get started on a program that will supercharge your momentum towards the best version of yourself.
Let’s do this!
Have you ever noticed how two people can do the exact same fitness routine for a period of time and one will have breathtaking results while the other looks the same as when they started?
Why is that?
It’s frustrating when you are the person going through a fitness routine without seeing dramatic results. Might make you look for a reason outside of yourself to blame, such as genetics.
In reality, the thing holding you back is something that you have complete control over: it’s the intensity with which you exercise.
Intensity is something that’s difficult for the outside observer to measure but is felt within your body as you go through the motions of an exercise.
However, when low intensity workouts are your norm, you simply won’t ever achieve the results that you’re hoping for. And this is something that you completely control.
So, as you go into your next workout, think about the intensity that you’re bringing. Are you pushing yourself with each rep? Could you go heavier? Could you be faster?
Fight the urge to be comfortable while you exercise. There’s plenty of time throughout your day to feel comfortable, just not while you’re working out.
Does this make sense?
Attack your next workout with 100% intensity and set a new standard for yourself to continuously push to become stronger, faster, leaner and more fit.
You’ve got this!
And if you’re not yet one of my awesome clients then call or email today to join the family. Together we will get you into your best shape yet!
Do you follow fitness stars on social media? Their perfect, chiseled images popping up in your newsfeed to give you just the right amount of motivation to get you into the gym…or does it?
Striving for perfection doesn’t always work.
Quite frankly, perfection is unattainable, and will always leave you falling short and feeling bad about yourself. Instead I like to remind myself of this quote…
'Strive for progress, not perfection.' -Unknown
Progress isn’t as exciting as perfection, but it is attainable. And progress builds upon more progress as you climb your way towards the accomplishment of real goals.
And yet…the gap between your current body and the body you want gapes wide and deep. Any time that you want progress and improvement in your life it requires crossing over from one way of doing things to a new way.
But how do you make it across?
Small Degrees of Progress + Time = A New You
Commit to making one small degree of progress each and every day, and over time you will arrive on the other side of that chasm, a brand new you.
Did you eat white rice with dinner yesterday? Today choose brown rice. Next week choose cauliflower rice.
Did you eat a donut for breakfast yesterday? Today eat half of a donut and a piece of fruit. Next week choose a protein bar.
Did you wake up at 7 a.m. today? Tomorrow wake up at 6:45. Next week wake up at 6:30.
Did you sit all day today? Tomorrow walk for 15 minutes. Next week walk for 30 minutes.
And the end result, the reward, comes after you’ve made that new way of doing things a part of who you are.
We are all capable of great progress and great improvement – just not all at once.
Progress takes place one degree at a time, so don’t look to perfect fitness images on social media as your measurement of success, but rather look at your personal degrees of progress in the right direction.
Refuse the urge to compare yourself to others--the only comparison that matters is between yourself yesterday and yourself today.
Progress isn't about finishing the race it's taking that next step in the right direction.
If you aren’t yet one of my amazing clients then consider your next step of progress to begin a challenging and fun exercise program with me. Call or email me today to get started.
Now that’s some serious progress!
It’s the time of year for focusing on fitness, health, and self-improvement; and, as to be expected, I’m busier than ever with clients looking to shed pounds and to take the New Year by storm.
I love seeing this renewed enthusiasm for fitness and the surge of motivation in the air! I hope that you’re feeling it too.
What’s not as awesome is the struggle that I see so many of you endure when it comes to shedding pounds and transforming your body to firm and toned. Improving your fitness level should be enjoyable, and it’s my sole purpose to help you in this process of achieving your best body and best health yet.
Let’s start with the easiest fitness hack of all, something that I can almost guarantee you’re not doing. By making this small change to your daily routine you’ll quickly find those unwanted pounds coming off quickly and easily.
***Warning: This fitness hack is going to sound so easy that you may be inclined to simply dismiss it. My advice is to try it out before writing it off as too easy.***
The easiest fitness hack that you’re not doing is to drink a minimum of 64 ounces of water daily.
Now I know that sounds boring, but take a moment to reflect on your water intake over the past few days. Did you even get close to the minimum of 64 ounces? Really, for optimal fat loss, you want to be drinking closer to a gallon of water each day.
Why is water such a big deal? Here are 3 compelling reasons as to why drinking a minimum of 64 ounces of water a day will help you drop pounds and achieve a stunning transformation…
#1) Water Aids Fat Metabolism in the Liver
When it comes down to the technical process of losing fat, your liver is where the action is. The key to having a highly functional liver, one that quickly removes metabolic waste and built up toxins, is to be properly hydrated by drinking a minimum of 64 ounces of water each day.
Your liver is a filter for your body. When you aren’t drinking enough water, your liver accumulates a build up of waste product that slows the process of fat metabolism down.
#2) Water Helps Balance Hormones
Without getting too technical about the science of fat loss, it’s important that you understand that your hormones play an important role in your body’s ability to lose fat. When your body enters a state of dehydration, your organ and digestive functions are compromised, which in turn negatively impacts hormonal balance.
This stress, brought on by dehydration, impacts your adrenal glands, signaling the need for an increase in cortisol, which encourages your body to begin storing fat, rather than burning it.
#3) Water Reduces Calorie Intake
Now that you understand the science behind water and weight loss, let’s examine the positive effect that proper hydration has on your daily caloric intake.
By drinking a minimum of 64 ounces of water daily, your desire for high calorie, sugary drinks like soda and high fructose juices will diminish. This decrease in fattening calories really adds up!
In addition to weight loss, drinking water has an infinite number of benefits – including improved skin complexion, boosted immune system, cleansing toxins out of the body, etc.
While it’s important to drink plenty of water in general, be sure you’re increasing your amount before and after your workouts. The more you sweat, the more water you lose, and it’s important to replace that lost water to avoid dehydration.
Does this make sense? Remember: Drink a minimum of 64 ounces of water each day.
I hope that you find this simple fitness hack to be helpful in your quest for a new and improved you this year! Remember that participating in a challenging and consistent exercise program is absolutely vital when it comes to getting into great shape.
I’m here to help you on your fitness journey. Call or email me today to get started!
I realized something important about exercise that’s worth sharing with you.
Most of the time, when encouraging you to exercise, I focus on health and fat loss. These are two significant benefits, but there’s another side effect of exercise that’s hugely important…
How you feel after doing it.
Every workout has an immediate impact on your energy, mood, body chemistry, and even mental functioning. The endorphins released are specifically designed to make you feel good.
All of these factors combined create your overall feeling of wellbeing.
Don’t you want to feel good?
The tricky part is that most of us are habit driven, and so our activity level (or lack thereof) is fairly consistent day-to-day and week-to-week. This makes the impact of each sedentary day less noticeable, since another similar day causes no obvious change. It simply perpetuates your current state of un-wellbeing, with a slow decline.
Why this matters: You could begin feeling a lot better than you do today by starting to exercise.
This could come as a surprise, especially if you believe that the way you feel today is a given, and not something that can be improved.
By maintaining a consistent, challenging exercise plan:
Making regular exercise part of your routine is a foolproof method for improving your overall wellbeing. It’s a gift that you give to yourself with each workout.
Ready to really feel good? Sign up for my latest fitness program. Call or email today to get started!
You realize that you want to lose the weight and to get into phenomenal shape. You believe that your health is important to you, and that you want to improve the quality of your life through diet and exercise. You feel that this time it will be different, that this time the changes will stick and you’ll become the best version of yourself.
Starting out with great intentions and high expectations, the first few days go well. You’re making the time to exercise. You’re eating vegetables and proteins. You’re avoiding sugar, packaged snacks, and soda.
After day 3, you step on the scale and find that the number has gone down! You’re making progress towards your goal and that feels good.
The next day something unexpected happens. You catch a cold. It would only aggravate your illness to exercise in this condition, so you wisely take the day off. That night you find yourself eating comfort food for dinner. You are feeling sick, so it seems justified.
A week later you think about returning to the gym, but your cousin is graduating from the police academy and there’s a family celebration. A slice of graduation cake later, and you’re in no condition to exercise. As your insulin levels soar and your energy dips, you tell yourself that tomorrow is the day that you get back on track.
Tomorrow brings with it more unexpected turns, pushing your healthy lifestyle just out of reach.
There’s a very simple reason for this phenomenon: If you’re looking for an excuse the universe will provide you with one. Every. Single. Time.
But I’m not looking for an excuse. Those things were out of my control. I wanted to stick with the program, but I caught a cold and then life got busy.
If someone offered you a million dollars to stick with your diet and exercise program for 6 months could you do it?
You bet you could! And you’d probably even do it for 100 thousand dollars.
This means that if you had a great enough incentive then you’d stick with your program and get results. So right now the incentive, the motive, the desire just isn’t great enough to protect you against all of the excuses that the universe has to throw at you.
Find your incentive. Results will follow.
What’s more important to you than excuses?
What I can and will do is get you into the best shape of your life! All you need to do now is give me a call or reply to this email to get started. Let’s do this!
Your mindset plays a big role when it comes to getting and staying fit.
In the same way that an app on your phone is limited by the functions that have been programmed into it, your body is limited by the messages sent by your mind.
If you have the goal of changing your body for the better by dropping pounds and increasing your muscle tone, the first thing to do is to begin with your mindset. It’s a step that far too many well-meaning folks skip in their quest for an improved, sexier body.
My experience has led me to observe that my successful clients who experience the most amazing body transformation results are the ones that abide by the following Positive Mindset Habits…
Positive Mindset Habit #1: Stop Beating Yourself Up
Most of us compare where we are today with where we ultimately want to be.
If you’re a size 18 with the goal of one day being a size 6, what runs through your mind when you look in the mirror?
With a positive mindset you would look in the mirror and notice the improvements and progress that you’ve made towards your ultimate goal, no matter how subtle.
With a negative mindset you would look in the mirror and only see the gap between what you are today and what you ultimately want to be, and you’d beat yourself up about it.
To be successful with your body transformation, focus on positive improvements and every small step towards your bigger goal.
Positive Mindset Habit #2: Do not EVER consider what others think of You
My best clients don’t give one hoot what others think of them. They are focused on their own journey and realize that the only opinion that matters about them is their own.
This small mental shift makes a huge difference when it comes to getting results.
Maintain your focus and energy on your daily fitness goals and resist the urge to compare your progress with others. Do not attempt to decipher what others are thinking about you, because the only opinion about you that really matters is your own.
Positive Mindset Habit #3: ONLY Think Positive Thoughts About Yourself
Nothing good ever comes from thinking poorly of yourself. I simply can’t emphasize this point enough: Negative self-talk is one of the reasons that most attempts at weight loss fail.
On the flip side, those who make a daily practice of positive self-talk, by encouraging themselves and focusing on every small step made towards their goal, see incredible results.
Keeping a positive attitude about yourself will not only help you lose the weight, it also helps you to keep it off in the long run.
Remember that an effective exercise plan is vital to getting and staying in phenomenal shape – and I’m here to help you do just that. Call or email me now to get started on my best fitness plan.
Let’s get you into the best shape of your life!
Being Positive Pays Off
Since negative thoughts have been proven to reduce fitness results, make it a practice to reject any negative thought about yourself that comes into your head.
When a negative thought floats into your mind immediately respond with, “That’s simply not true,” and then remind yourself of the last positive goal that you accomplished.
Once you do this enough times your mind will stop coming up with negative thoughts to send you, making positive progress quicker and easier.
Owner and Lead Personal Trainer at Perfect Fit Wellness Center.