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!
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.
You have so many demands on you. Your family relies on you for money, food, transportation, and a myriad of permission slips, bills and paperwork. You hardly get a moment to yourself at the end of each day, and even less now that school is back in session. It’s hard not to feel guilty about taking a moment to care for yourself.
From the moment that your day starts, with making meals, getting ready for work, and getting the kids to school on time and yourself to work on time, you have demands on you minute-by-minute. It’s easy to start feeling like there’s nothing left for yourself, even though the benefits of self-care are well known.
How important is self-care?
Every time that we board an airplane to jet to another city, we are reminded of the importance of caring for ourselves before attempting to care for others.
“In case of emergency, air masks will drop the ceiling. If you are traveling with a minor, please put on your own mask before helping the minor.”
The reasoning is simple: if you are not in good working condition (i.e. gasping for air) then you will not be as effective when attempting to assist others around you in getting their air secured.
This concept applies to everyday life, not just while soaring at 39,000 feet. Everyday you have the ability to put your air mask on first before assisting others. Now it’s easy to feel like putting your air mask on first isn’t even an option – since the dependents in your life are so good at making their needs known, and your own needs are quieter and easier to shove aside.
Let’s take this moment to assess what your self-care needs are…
Sleep: Getting adequate sleep is essential for good health, and doubly essential when you lead a busy, demanding life. Unfortunately, sleep is one of the easiest things to skip out on, as you attempt to get everything done each day.
A normal, healthy adult needs at least seven hours of consistent sleep each night in order to function well. And while allowing yourself time to sleep may feel like a luxury, remind yourself that it is a necessity.
Nutrition: Keeping your body well fed with nutritious meals throughout the day is another key component to functioning as your best self. Most of us tend to let meal-planning slide, in order to meet the immediate demands in front of us, and end up scrambling to piece together less-than-nutritious meals.
Making the habit to pack a few meals that are rich in protein and veggies doesn’t actually take that much time out of your morning, and the benefit is extreme. The funny thing about meal planning is that it ends up saving you time in the long run, since it removes the need to scramble around for food throughout the day. And the steady energy that you’ll experience once your body is being consistently fueled with good nutrition is priceless.
Hydration: The number of adults that are suffering from chronic dehydration is staggering. Part of the problem is that we are drinking fluids throughout the day that are filled with caffeine and calories rather than plain old water.
That plain old water is what your body really needs to thrive, so remind yourself that proper self-care includes making hydration a priority. You could jazz your water up by adding in a few slices of lemon, some fresh herbs or a piece of fruit.
Relaxation: Relaxation!?! Have I gone mad? Here is where you may feel the urge to tune out of my little talk on self-care. How in the world are you going to find the time to relax with everything that you have going on in your life?
I know it’s not popular to talk about giving yourself time off to relax, but the benefits of reducing your stress levels are too huge to ignore. I want to suggest that you try the technique of relaxing throughout your day by giving yourself a mental break. This doesn’t mean that you walk away from your desk at work or skip out on your responsibilities, just that you consciously take moments throughout your day to focus on deep breathing and to clear any cluttered or stressful thoughts from your mind.
There is also something to be said for making a practice of relaxing when you do have time off from work. Rather than trying to do a million things on your day off, make the effort to take some of the time to simply be. Deep breathing and calming thoughts will do plenty to help reduce your stress level.
Exercise: I walked you right into this one! Yes, exercise is self-care. Exercise is NOT indulgent, or optional, rather it’s absolutely necessary for taking good care of yourself. Some of my clients will tell you that their exercise time is also their relaxation time, which might not make sense when you first hear it. But when you walk into your workout with the worries of your day on your mind, and you walk out with a clear mind and the incredible rush of endorphins then you’ll understand perfectly what they’re talking about!
I’m here to help you make the most of your exercise time, and also to support you as you begin to consciously practice better self-care. Remember all of your loved ones who rely on you and your stamina every single day. You’re needed, and you owe it to them to keep yourself in the best shape possible.
Call or email me now if you’d like help getting there.
As much as you may want it, you simply can’t turn back the hands of time. This can be frustrating the signs of aging begin to set in.
The good news is that by adding a few anti-aging tweaks and habits to your routine it’s quite possible to look younger, healthier and more vibrant than ever before. And, no, you don’t need surgeries, injections or expensive lotions or potions to look years younger than you do today!
Anti-Aging Habit #1: Daily Sunscreen
Studies continue to prove that people who protect their skin from the sun’s harmful UV rays look younger than those who skip sunscreen. Apply 30 SPF to your face every morning to reap the benefits of this simple age-defying habit.
Anti-Aging Habit #2: Lotion Your Hands
Since the skin on the backs of your hands is naturally thin, it becomes increasingly important to apply moisturizer here as you age in order to prevent it from becoming wrinkly and dried out. Rub some of the 30 SPF that you are applying to your face each morning to the backs of your hands to keep them supple and smooth.
Anti-Aging Habit #3: Eat Less Sodium
When it comes to keeping your skin looking bright, tight and young: sodium is your worst enemy. Salty foods cause your skin to become puffy and bloated, and increase the bags under your eyes. Avoid eating sodium rich foods and instantly look younger!
Anti-Aging Habit #4: Get Enough Sleep
If you’d like to look younger then fight the urge to stay up late. Getting plenty of sleep, 7-9 hours each night, is key for allowing your body to produce the ideal levels of estrogen and progesterone, hormones that boost your skin’s natural repair mechanisms and promote a healthy complexion.
Anti-Aging Habit #5: Exercise Daily
Exercise improves your circulation, which has a number of age reducing payoffs. Healthy circulation helps your skin to look its best and even reduces puffiness and bags under your eyes. Exercise also increases muscle tone which improves your metabolism and helps you burn fat, looking slimmer and younger.
I’m here to give you the best workout of your life that leaves you looking and feeling younger! Call or email me today to get started on your personal body transformation.
Eat Your Greens
Getting a daily serving of greens (such as spinach, kale, or broccoli) is a simple way to brighten your complexion and fight aging. These dark greens are packed with carotenoids that contribute to healthy, perky skin. As a bonus, a daily dose of fiber rich greens will promote fat loss – especially when you eat these greens instead of a calorie dense side, such as rice or potatoes.
February is the month when we gift chocolate to our sweethearts. And while the sentiment is sweet, do you really want to give your honey a candy present that’s made with refined sugar that will stimulate weight gain and an energy crash?
Today I have a better idea for you!
It’s quite possible to create chocolate treats at home using unsweetened chocolate and a touch of wholesome sweeteners, to create an enjoyable treat that you can really feel good and giving and eating. This amazing recipe for Chocolate Drizzled Strawberries does not contain any refined sugar! Feel free to sweeten your chocolate to taste with liquid stevia until your desired sweetness level is achieved. Give it a try and see how delicious this wholesome chocolate treat is! Enjoy!
Here’s what you need...
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!
Do you have unmet goals?
You aren’t alone. In fact, most of us live with unfulfilled aspirations, which is why the self-help industry is booming.
Unfortunately, many widely used self-help techniques fail to deliver results.
Case in point: You’ve probably heard of the “Yale Goal Study” where researchers were said to have interviewed the graduating Yale seniors in 1953, asking whether or not the students had written down specific goals that they wanted to achieve. Then twenty years down the road the researchers looked up each student and discovered that the 3% of the class who had written down their goals had accumulated more personal wealth than the other 97% combined.
Very compelling story, but complete fiction.
The “Yale Goal Study” never happened, though motivational speakers and self-help books have quoted it for years.
Best selling author and psychologist Richard Wiseman went on a mission to craft a no-nonsense response to the bogus self-help techniques. Using a diverse range of scientific data he uncovered a proven approach to achieve any goal.
The following 5 successful techniques (Do This) and 5 unsuccessful techniques (Not That) are from Wiseman’s book, 59 Seconds Change Your Life in Under a Minute.
Do This: Make a Step-by-Step Plan.
If you are serious about achieving your goal, then you need to create a step-by-step plan on how to do it.
Successful goal-achievers break down their overall goal into sub-goals. Each sub-goal needs to be concrete, measurable and time-based.
Not That: Motivate yourself by focusing on someone that you admire.
Studies show that focusing on someone you admire is not a strong enough motivator to see you through your goal.
Do This: Tell Other People About Your Goal.
How badly do you want to achieve your goal? If you want it bad enough, you’ll tell your friends and family.
This technique works on two levels. First, you’ve put yourself on the spot by letting the world in on your goal, so it’s all-eyes-on-you. Failure would be public. Second, your friends and family are there to offer support and encouragement. Don’t underestimate the psychological power of having someone in your corner.
Not That: Think about the bad things.
When you focus on the negative it becomes your reality.
Do This: Focus on the Good Things When Achieving Your Goal.
Remind yourself of the benefits associated with achieving your goal.
Make a checklist of how life will be better once you have achieved your aim. This gets your focus on a positive future, one that’s worth the effort.
Not That: Try to suppress unhelpful thoughts.
Rather than trying to erase that image of chocolate cake from your mind, learn to deal with the reality of temptation head-on.
Do This: Reward Your Progress.
Studies show that attaching rewards to each of your sub-goals encourages success.
Your rewards should never conflict with your major goal. When aiming to lose weight, never use food as a reward.
Not That: Rely on willpower.
Willpower alone rarely gets anyone to their goal.
Do This: Record Your Progress.
Make your plans, progress, benefits and rewards concrete by expressing them in writing.
Use a hand-written journal, your computer or a bulletin board to chart your progress. This process is priceless for maintaining motivation.
Not That: Fantasize about life after achieving your goal.
Daydreaming is fun, but simply fantasizing about your new life will not make it a reality.
Are you ready to achieve your fitness and weight loss goal once and for all? Call or email me now to get started on the process that will put an end to your yo-yo dieting and your fat jeans.
Now is your time to get into the best shape of your life.
Here’s to a Happy New Year and to getting everything that you want out of 2018!
You have a clean slate with a brand new year spread out in front of you, filled with endless possibilities.
How will you harness your potential to create the very best you? I recommend using the teachings of Dr. Maxwell Maltz in his legendary book ‘The New Psycho-Cybernetics’.
Dr. Maltz created the original science of self improvement and success, so who better to turn to when you’re ready to take your life to another level. His teachings have stood the test of time.
Take the following and get all that you want out of 2018:
1. Use Your Imagination
If you thought that imaginations were only valued in preschool, think again. One of the key points in ‘The New Psycho-Cybernetics’ is the technique of using your imagination to reprogram and manage your self image.
You may have been exposed to self improvement strategies that tell you to ‘act as if’ or to ‘fake it till you make it.’ Those typically don’t work because your self image is still the same.
According to Dr. Maltz, your self image is the key to changing your actions and habits. If you want to lose 50 pounds, you first have to think of yourself as someone 50 pounds lighter.
Spend time in your imagination. See yourself 50 pounds lighter. Experience a day in your life at this slimmed down size. Imagine everything down to the smallest detail.
According to Dr. Maltz, this imagination time will begin to change your self image to that of a person 50 pounds lighter, and your actions and habits will fall into place.
2. Reject Negative Thoughts
Negative thoughts will undoubtedly arise as you use your imagination to see your ideal self. “I’m not really going to lose 50 pounds.” “I’ve tried losing weight before and it never works. I’m always going to be overweight.” “This imagination stuff is bogus. It won’t work for me.”
Dr. Maltz says that the instant you receive a negative thought simply dismiss it. Don’t spend any time on it at all.
The quicker that you dismiss negative thoughts, the less impact they will have on your self image. Also you’ll find that fewer and fewer negative thoughts arise once you get into the habit of dismissal.
3. Be Nostalgic For The Future
It’s so easy to be nostalgic for the past, especially when you only remember the good stuff. But what good does it do for you to wish for things that are long gone?
Dr. Maltz recommends developing nostalgia for the future.
In your imagination you’ve already lost the 50 pounds, so start pining for the future! Your self image will lock onto that picture and your nostalgic feelings will fuel the fire.
4. I’m The Kind Of Person That…
What kind of person are you?
What kind of a person do you want to be in 2018?
If losing weight is something you’d like to do this year, then call or email to set up a consultation. I’m the kind of person who LOVES to see clients like you achieve their goals!
Owner and Lead Personal Trainer at Perfect Fit Wellness Center.