Don’t Be Fooled

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Yesterday morning I was in line for coffee with a friend when I noticed the “healthy” pop tarts on display. The packaging was deceptive to give it a wholesome look that would make you believe the snack was a healthy one.

I flipped it over and read the ingredients: Refined flour. Refined sugar. Additives. Loads of simple carbs and sugars.

There was nothing remotely healthy about it!

A snack like that causes weight gain and further poor food choices…and yet people are being fooled into thinking that it’s healthy and good for them.

Looking around the coffee shop I realized that the new trend is to present processed snack foods in packaging that suggests that it’s healthy. The one or two benefits of the product are displayed prominently so that we forget to check the rest of the ingredients…

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“Gluten Free!” (but filled with other refined grains AND sugar)

“Organic!” (but filled with refined sugar)

“Vegan!” (but filled with unhealthy fats and refined sugars)

“Sugar Free!” (but filled with artificial sweeteners)

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What really upsets me about this deceptive marketing is that good people who truly want to make healthy choices are being duped. They are eating these packaged foods with the misconception that it’s healthy and beneficial, when in reality they may as well be eating the cheaper packaged snacks from a gas station. The weight gain and nutritional hazards are the same.

Big food knows that we want to eat healthier, so their marketing is getting more clever than ever to keep us coming back to purchase their packaged, processed, toxic foods. And we pay the price in pounds gained, and in health diminished.

Let’s fight back.

  • Pass by the packaged snack foods, no matter how enticing and comforting the words on it may be.
  • ALWAYS read the ingredient list of foods you purchase.
  • Stick with real, whole foods instead of processed foods.
  • Join my life-changing fitness program to bring your results to the next level.

Yours In Health,

Brian

This Helped My Clients

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I have a message for you today that has the potential to help you break through to your fitness goal. It’s something that I like to share with my most dedicated clients…

There’s a struggle happening in you between two very different sides.

One side of you wants to turn over a new leaf.

To stop trashing your diet with processed foods and sugary treats. To wake up earlier. To make exercise a bigger priority. To eat healthier foods. To fill your diet with real, wholesome food. To drop the weight once and for all to feel confident and energized. To have friends and family notice your inspiring transformation. To be the best version of yourself.

Then there’s the other side…

The other side is content with your bad habits and doesn’t care about the consequences of daily indulgences.

It tells you to sleep in. It gives you permission to skip the gym. You’re too tired, it says, you’ll do it tomorrow. It tells you that healthy diets are boring and take too much time to prepare. It wants you to remain as you are, to fade into the background, and to resist change. It is afraid of you becoming the best version of yourself.

All day long struggles between these two sides are fought, won, and lost leaving you to wonder: Which side will come out on top?

The answer is obvious. The side that wins is the side that you give the most attention to. It’s the side that you identify with. It’s the side that you think is the most comfortable.

The struggle isn’t over unless you give up. So don’t give up! If your dark side has been winning lately then maybe it’s time for that to change.

Never give up on your fitness goals. Strive for it with laser-like focus, and call in for backup as you need it.

I’m here to help you win the struggle…once and for all!

Yours In Health,

Brian

Amber’s Fitness Journey

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Meet Amber, here is her story!

“In February 2017, I decided to join Applied Fitness. I was nervous that I would not be able to keep up with everyone else. At my very first session,

​​I realized the coaches were on my side, encouraging me, and pushing me, yet showed me modifications to all the exercises we did.

​​I also realized that Applied Fitness was not your typical boot camp.

The caring and family atmosphere that is created here put my mind at ease and helped me focus on me and my goals. Soon coming to boot camp a few days a week quickly turned into a priority of consistently attend a session every day”.

How about you? You ready to be our next Success Story?

Yours In Health,

 

Brian

This Is Life Changing…

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A dose of motivation will change your life overnight.

The best part of what I do is seeing clients achieve amazing results. Whether they drop a few sizes, lose the baby weight, get off their blood pressure meds, or shrink their waist, the excitement is always contagious.

There really isn’t a clear way to describe the euphoria that settles in once you’ve realized your fitness goal. You have to experience it to understand. Though each successful client is unique with different goals, one element unites them: They are all highly motivated.

I am in a unique position. I know how to get you into great shape. I can coach you through a 50-pound weight loss. I can guide you to a healthier body. I can even train you into a toned athlete.

But there is one catch…

You’ll need to be motivated.

See, saying that you want to get into great shape isn’t enough. You need motivation—and that’s just half of the equation. The other part (and the most important) is ACTION.

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Nothing happens until you take action.

You can want it, think about it, mull it over, ponder it, plan it, and then re-plan it. But nothing happens until you take action.

While I may not know your story—it’s probably safe to assume that you are dissatisfied with your body and know that you can improve your fitness level. You want to look better, to have more energy, to experience fewer aches and pains, and to enjoy sweet satisfaction as you achieve your goals once and for all.

I know that all of my successful clients were once in your shoes. They wanted to change their bodies. They felt urgency. And then they did what most fail to do. They took action and contacted me.

But there is more to it than that. They then committed to a program, put in the exercise, stuck to their diet and met their goals. There’s nothing more gratifying than getting back into those jeans that now sit in the back of your closet.

People who take massive action reap massive rewards. And those who simply talk about losing weight will continue to gain weight, pound after pound. I hate to put it that way, but it’s the truth.

So what do you want?

  • To drop 20 pounds
  • To feel younger
  • To look better in your birthday suit
  • To become healthier

How bad do you want it? How much motivation do you have? Enough to take MASSIVE ACTION?

The rewards are great IF you do.

Yours In Health,

Brian

5 Big Benefits Of Fat Loss

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Almost every new client comes to me with the desire to lose fat – for a variety of reasons. The most prevailing reason that I hear is that they want to look more fit and attractive as a result of the fat loss.

Maybe losing fat in order to look better is a strong enough motivator for you, but I’ve found that most people need something more compelling. My experience with helping my clients achieve their fat loss goals has really opened my eyes to exactly what they gain when they lose the extra weight.

My hope is that by reading the 5 Big Benefits of Fat Loss below, you’ll feel the driving motivation that you need to jump into fitness with both feet, and that you’ll find out just how amazing and capable you’ve been to achieve your goal all along.

Big Benefit #1: Confidence

Image result for confidenceYou may not consider it a concrete benefit, but that doesn’t stop confidence from being one of the most important perks of dropping fat. When you have increased confidence, you change how you view yourself and go about your daily routine. The world is at your fingertips and you are able to take on whatever it throws your way.

Additionally, when your confidence increases after losing a few pounds, you’re poised to keep losing. So the confidence you gain gives you what you need to lose more weight and feel even more confident.

Big Benefit #2: Money

It may be difficult to understand how losing weight saves you money, but it happens. How? Because one of the best ways to trim pounds is to cut down on the amount of calories you consume every day. When you start eating and drinking fewer calories, that means you don’t have to buy as much food or high-calorie drinks. Additionally, losing weight may make it possible to stop taking certain medications, which will help save you even more money.

On top of that, when you lose weight, you get a boost of confidence. (See previous point.) That boost of confidence will change how you handle yourself at work, helping you make the right impression on your boss, so you can get the promotion you need.

Big Benefit #3: Better Health Now

Image result for better healthGo to the doctor with some sort of health condition, and unless it’s the common cold or flu, losing a few pounds can almost always help you manage the condition better. From diabetes to heart disease to joint pain, trimming the fat from your body gives you a heads up right now. Cutting fat makes it easier to get around on your joints, reduces your blood pressure, and helps you sleep better.

As additional perks, less fat today means better sleep and better sex tonight. Since both of these improve your quality of life, taking the time necessary to shave off fat will give you the best life you could experience!

Big Benefit #4: Better Health Later

Today isn’t the only time your health will improve if you lose some fat. Shed some pounds and you’ll reap the rewards for years down the road. Instead of having to manage a variety of health conditions, you will be able to keep those conditions at bay. A few health issues you can cut your risk for by cutting fat are diabetes, heart disease, joint pain, a variety of cancers, high blood pressure, and dementia. In other words, get rid of the fat today and you can avoid all the health issues in the future that requires fat loss for maximum management.

Big Benefit #5: Everything Tastes Better

As you settle into your new fat-burning lifestyle that includes eating healthily and working out regularly, you’ll notice something. Because you no longer overeat at the buffet or go for a second or third helping, you will begin enjoying every bite that you take. As the bite sits in your mouth, you won’t swallow it before tasting or chewing. You will take your time and really savor the flavor.

And when you do start chewing your food and enjoying the flavors, your brain will have time to register when you’re full and cut you off before you stuff yourself with more calories than you can burn. Do this regularly and you’ll lose even more fat!

I’ve dedicated my career to helping people, just like you, conquer their fear of exercise and clear up their confusion with healthy eating. I know that a healthy life is within your reach – I’ve seen hundreds of my clients before you do it, and I’ll see hundreds after you do it. Today it’s your turn.

Yours In Health,

Brian

5 Obstacles to Fitness Success

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You want to be fit. You know how much you should weigh. You know your ideal pant size. You can even picture how great those skinny jeans will look.

So why aren’t you living life in your ideal body?

There are many complex reasons that make weight loss a challenge, reasons that go deeper than simply calories-in versus calories-out.

I’m talking about the life issues that get in the way of your success.

Read the following 5 obstacles and the solutions to unlock your best body ever.

1. You don’t want to be bothered. 

It’s in your DNA to avoid pain and seek out pleasure. Unfortunately this works against you when trying to get fit. In your mind, it’s painful (or at least uncomfortable) to deny yourself the tasty food that you crave and to exert yourself with exercise.

There’s a simple way to work around this obstacle: Find something painful about being fat to motivate yourself towards healthy eating and exercise. Focus on the negative impact your current weight has on your health, self-esteem and lifestyle. Convince yourself that the pain of being out of shape is much greater than the discomfort of losing weight.

2. You don’t want to wait for the good stuff. 

Just as you wish to avoid pain, you are also an expert in seeking out pleasure – namely food. This served the cavemen well, but these days it ends up as extra pounds around your waist and thighs.

There’s good news: extra calories are not your only option to stimulate the pleasure center of your brain. Find an activity or two that make you smile and indulge in those regularly.

  • A walk outside
  • A good book
  • A night out to the movies or theater
  • A spa day

You can also retrain your brain to crave the pleasure of exercise-induced endorphins. Talk about weight gain kryptonite!

3. You are crazy busy. 

Let’s face it, you work too much, commit yourself to too much and don’t even get enough sleep most of the time. The fast-paced way you live leaves you exhausted, stressed and hungry for comfort food. You even begin to feel too busy to take care of your health.

It’s time to reprioritize. Let go of your perfectionist standards and remove a few commitments from your schedule so that you are able to cook healthy meals, exercise and get a good night’s sleep. Remind yourself that taking care of your health is not a luxury – it’s a necessity.

4. You don’t deserve it. 

I don’t agree with it, but you sure act like you don’t deserve to live the good life in the body of your dreams. Take a moment to think back on all the times you have self-sabotaged your weight loss efforts. If you don’t believe deep down that you are worthy then you’ll never give yourself a chance at a fit body.

I believe that you deserve to have a healthy body – and I urge you to dig deep down to uncover why you don’t. Once you conquer your feelings of unworthiness, getting on an exercise and healthy eating plan will be easy.

Take the time to take care of yourself. You DO deserve it.

5. You are afraid. 

You’re afraid to start because you just might fail, and wouldn’t that be embarrassing? You’re also afraid to start because you just might succeed, and change makes you uncomfortable – even if it’s change in the right direction.

When you decide to get fit you will need to go through a bushel of changes:

  • New diet
  • New exercise routine
  • New friends at the gym
  • New clothes
  • New self-image

Focus on all of the ways that losing weight will make your life better. Envision that better life everyday so that it goes from being new and scary to familiar and comfortable.

I want to personally help overcome every obstacle standing between you and your ideal body. Call or email today to get started on a program that will change your life and body forever…in a good way 🙂

Yours In Health,

Brian

Do You Feel Guilty About This

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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?

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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.

Yours In Health,

Brian

5 Fitness Mistakes To Avoid

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Stroll through any gym and you’ll notice many mistakes. Mistakes that waste time. Mistakes that put people in danger. And mistakes that are just plain crazy.

Maybe you even make a few of these mistakes yourself.

By avoiding these common blunders, you’ll put yourself on the fast track to results.

Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.

Mistake 1: You use the wrong weight 

Image result for wrong weightThe goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren’t able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions, but won’t force you to sacrifice form.

Mistake 2: You do the same routine 

Image result for same fitness routineYou may have noticed that most people do the same exercises each time they visit the gym. Maybe you’ve been doing the same exercise routine as long as you can remember—if it isn’t broken then don’t fix it, right?

The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.

Mistake 3: You don’t warm up 

Most people consider warm up time to be wasted time—they’d rather jump right into the heart of the routine. What they don’t realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.

Mistake 4: You use bad form 

Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren’t concentrating on the exercise, or you’re trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you’ll avoid injury and will reap the full benefit from each exercise.

Mistake 5: You workout alone

Image result for workout buddyPeople who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn’t it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to work with me, your trusted source on fitness.

I am passionate about seeing my clients achieve results—without wasting time, energy and effort on mistakes.

Yours In Health,

Brian

4 Must Haves In Every Meal

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This may be the most important message of the year regarding your eating plan for 2017.

If you use these 4 strategies with every meal, I guarantee you’ll have an amazing physical transformation this year…

1) Pay attention to the cooking method

Image result for cooking methodThe way a meal is cooked determines how many calories, how much added fat, and the number of nutrients that survive. This simple factor will make or break your weight loss goal.

Avoid foods prepared like this:

  • Fried and battered
  • Processed and packaged
  • Doused with cream sauce
  • Sauteed

Choose foods that are prepared like this:

  • Grilled
  • Baked
  • Broiled
  • Steamed

2) Your meal should be mostly protein

Image result for proteinThe bulk of your calories should be coming from a quality source of protein. With the first guideline in mind, these will be high quality, healthfully prepared.

Good choices of protein include:

  • Fish
  • Chicken
  • Turkey
  • Egg
  • Lean red meat
  • Beans

3) Include lots of fiber
Fiber is a huge part of eating healthy and being lean. Fibrous foods will fill you up while delivering vitamins and nutrient in low-calorie packages. Fill at least two thirds of your plate with fibrous vegetables.

Try these forms of fiber:

  • Salad
  • Seasonal vegetables
  • Fruit
  • Legumes

4) Lay off the starches

Image result for no starchesHere’s where many well-meaning dieters lose it. The facts are simple, in order to maintain the low-carb, high protein diet required for healthy weight loss, there is no room for starchy foods.

Starches to Avoid:

  • Potatoes
  • Pasta
  • Rice and cereal
  • Bread and crackers

For faster results, pair your clean eating with a challenging exercise routine.

If you’re serious about transforming your body then call or email today to set up a consultation with me. Together we will create the perfect program that will quickly get you into the body that you deserve.

Yours In Health,

Brian

The Simple Habit That Changed EVERYTHING

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Sandy started her fat loss journey with 56 pounds to lose, though when you see her now you’d never believe that she was once overweight. Today the lean and attractive mother of two walks confidently with a spring in her step and a smile on her face.

Given her amazing transformation, it’s easy to see why she’s so confident and happy.

But back when Sandy first came to me, she was fed up and constantly stressing about her weight. She was sick and tired of feeling unattractive, embarrassed and discouraged. None of the diets or exercise plans that she tried ever worked.

Sandy felt hopeless about ever regaining the attractive body that she once had.

As I got to know Sandy, she told me about the way her body changed after her pregnancies, how the weight continued to add up over the course of a few years, and how each pound rendered her more frustrated and hopeless.

We came up with a simple plan, the first step towards regaining a body that she felt excited about again.

The simple habit that started it all…

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Aristotle taught us that, “You are what you repeatedly do. Excellence then, is not an act, but a habit.”His words aptly apply to fitness.

For Sandy, dropping 56 pounds was not the result of an act, but of a habit.

The simple habit that she adopted was to place her gym clothes on her nightstand before going to sleep each night.

That’s. It.

Every morning the first thing that she would see was the tidy stack of clean gym clothes. So her first act of the day was to put them on.

Naturally, now that her gym clothes were on, Sandy would then go directly to her workout. By starting her day in such a positive, fitness-oriented way, Sandy was then able to continue making healthy choices throughout the day, ending it by putting the next day’s gym clothes on her nightstand before bed.

Did she have any hiccups along the way? Certainly. There were days that would start out great, but then she’d get off track sometime after lunch. Discouraging as the occasional setback was, she kept on putting her gym clothes out each night.

By starting her day out with such a positive fitness experience, Sandy was able to make a habit out of fitness. As a result she lost 56 pounds and regained her confidence and sunny disposition.

What about you? What habit could you adopt that would keep you on track with your fitness goal?

It shouldn’t be complicated.

Maybe you will start putting your gym clothes out each night, like Sandy. Maybe you will make the recipe below for Slow Cooker Pulled Chicken each week to pack with some veggies in mini meals to eat throughout your day.

Pick one simple, fitness habit and add it to your daily routine.

Yours In Health,

Brian