The ONE Thing You Are Missing

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.

Yours In Health,

Brian

Have a Goal? Here Is How To Meet It

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.

Yours In Health,

Brian

5 Big Benefits Of fat Loss

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

You 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

Go 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.

Call or email now to get started on an exercise program that will make fat burning second nature, and will transform your body for the best.

Yours In Health,

Brian

You’re Getting Out What You Put In

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.

  • It’s how hard you push yourself to go as heavy and as quickly as possible.
  • It’s picking up a weight that feels hard to handle.
  • It’s putting a boost behind each stride as you run.
  • It’s resisting the urge to simply go through the motions.
  • It’s outdoing your efforts from last time.

Now I understand the urge to put out token effort in your workout, going through the motions while cutting corners along the way. We all have days when the weights feel extra heavy and our energy stores feel depleted, and those days will naturally be less intense.

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!

Yours In Health,

Brian

This Is Better Than Perfection

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?

  • How do you go from 50 pounds overweight to a healthy BMI?
  • How do you go from a junk food lover to a health food lover?
  • How do you go from a snooze-hitter to an early riser?
  • How do you go from a couch potato to active and fit?
  • How do you go from someone who talks about their goals to someone who accomplishes their goals?

Lucky for us there’s a formula to follow that will get you from point A to point B every single time without fail. And all you have to do is stick with it.

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.

Yours In Health,

Brian

The MOST Important Healthy Eating Tip

There’s a lot of talk today about the importance of eating healthy.

You hear it from your doctor, on the news, in magazines and online. The consensus is clear: in order to have your best body in good health, you must eat healthy.

Unfortunately for most, healthy eating is a confusing concept.

There’s so much contradicting information out there about what is or isn’t healthy that even the most well informed dieter becomes overwhelmed.

Should you eat a grain free diet? What about dairy? Is it OK to include fruit? What about rice? How about these granola bars that are labeled as heart healthy?

It’s enough to drive you crazy!

The most common reaction to this confusion is to give up. Why continue to strive for a healthy diet when a granola bar that’s mostly made with refined sugar is marketed as healthy?

I’m going to clear up some of the confusion for you with this very simple, very effective healthy eating tip: Eat low sugar.

By eating low sugar I mean check the sugar grams on each thing that you eat throughout the day, and only eat items that contain low single digit or zero sugar grams.

This single strategy will cut out a majority of the confusion surrounding healthy eating. Since eating items that are high in sugar is the biggest downfall of most dieters, by honing in on sugar grams you can avoid many bad food choices.

Are there other aspects to eating healthy, such as including enough lean protein and fiber-filled veggies in your diet? You bet! And once you have grown accustomed to eating low sugar then you should work on increasing your fiber and protein, but for now simply work on cutting out sugar.

Remember that participating in a consistent, challenging exercise program is vital to getting into amazing shape. I’m here to help you do just that.

Yours In Health,

Brian