These BLOCK Fitness Results😟

There are many complex reasons that make fat 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.

Here are 5 things that block fitness results along with the solutions to unlock your best body.

1. 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.

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 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 out of shape to motivate yourself towards healthy eating and exercise. Focus on the negative impact your current shape 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 the fat.

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 bunch of changes:

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

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

Yours In Health,

Brian

The POWER Of Habit

John Dryden famously said, “We first make our habits, and then our habits make us.”

Confucius said, “Men’s natures are alike; it is their habits that separate them.”

And Aristotle noticed that, “We are what we repeatedly do. Excellence then, is not an act, but a habit.”

It’s pretty clear that the habits you adopt will shape who you are.

What are your habits?

Do you eat the same thing for lunch, go through the same exercise routine, and fall into bed at the same time each night?

Or maybe you’ve made a habit out of eating something sweet before bed, avoiding the gym, and staying up as late as possible.

When it comes to your fitness, the two habits that define you are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in these two important habits.

If you aren’t happy with your body, then simply adjust your eating and exercise habits.

Here’s how to adopt a habit:

1) Decide on the ONE habit that you would like to develop. It’s tempting to pick up 3 or 4 healthy habits but choosing just one new habit is realistic and doable.

Here are some healthy habit ideas:

  • Do not eat after 7pm each night.
  • Bring your lunch to work instead of eating fast food.
  • Exercise 4 times a week after work for 45 minutes each time.
  • Only eat fruits and veggies as your afternoon snack.
  • Get up early and exercise for an hour each morning.
  • Workout with me 3 times a week.

2) Write your new habit down on paper. Also include your 3 main motivators for developing this new habit, the obstacles you’ll face, and your strategies for overcoming these obstacles.

Here’s an example:

  • My new habit is to work with a personal trainer 3 times each week.
  • My 3 main motivators are 1) to feel confident in my bathing suit this summer, 2) to have more energy, and 3) to fit into my skinny jeans.
  • The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse’s support.
  • I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my spouse to join me so we can get in shape together.

3) Commit fully to your new habit, in a public way. This could mean posting it on social media, or simply announcing it at the dinner table. Put yourself in a position where you’ll be embarrassed to give up on your new habit.

4) Keep track of your progress. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit.

Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit by going through the same steps.

I’d love for my fitness program to become your new healthy habit! Call or email now to reserve your spot.

Yours In Health,

Brian

How To Get Beach-Worthy Abs

You probably know that crunches and sit-ups alone won’t give you sculpted abs. Only a drop in overall body fat will uncover your stomach muscles.

It is fully possible for you to do this with an effective combination of fat burning cardio, resistance training and clean eating. My clients routinely drop fat and transform their bodies. You can do it too.

Here’s how to get beach-worthy abs…

1) Exercise a minimum of 4 times per week. It is important to dedicate yourself to working out a minimum of 4 times a week if you want to transform your abs. Anything less than this won’t make a large enough impact on your progress.

2) Make sure your workouts are effective. What makes a workout effective? It includes intense cardiovascular training coupled with effective resistance training. Walking on the treadmill for 30 minutes isn’t a fat blasting routine. Neither is a leisurely 20 minutes on the elliptical machine. The truth is that you can dramatically increase your results while investing less time when your workouts are effective.

Cardio exercise is all about maintaining an effective level of intensity. This doesn’t mean that you should be out of breath or gasping for air, but it does mean that you need to push yourself.

Resistance training is the second key part of a fat burning workout. This means working your major muscle groups against resistance in a way that stimulates your metabolism. Again, the key here is to find the right intensity and to keep each muscle group guessing.

3) Eat a clean diet. Diet is a big stumbling block for most people. If your diet is out of control then your abs will be too. You can’t trim your waist without trimming the junk out of your diet, regardless of how intensely you exercise.

Keep calories in check. Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation—feel free to recruit me to help out with this part. Together we’ll chart improvements for your diet and adjust your calories for maximum results.

Just say “No” to junk food. While this may seem obvious, your definition of “junk food” may need an alteration. Refined sugar is one of the biggest culprits in the junk food world—it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster. As a rule of thumb you can safely view all processed or refined items as junk food.

Eat more frequently. The key here is to never let your metabolism “crash” by going hours without eating. One of the biggest mistakes you can make is to skip breakfast—as this is the meal that ‘breaks the fast’ that your body goes into each night. Stick with eating small meals every few hours and always avoid stuffing yourself.

Do you want to flatten and sculpt your abs once and for all? Simply decide that you really want it. Commit to yourself—you deserve it.

See me for fat-blasting workouts that deliver results. Together we will get you on a programme that will melt the fat off your abs, exposing shape and definition.

Yours In Health,

Brian

Get Inspired! Here’s How They Did It..

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.

  • Fat loss is 80% mental and only 20% physical. Get your mind right if you want to succeed.
  • Focus on non-scale victories like how your clothes fit, how you feel, and how much healthier you are.
  • Fix what’s going on inside before you attempt to fix what’s going on outside. The mind is a powerful part of your transformation.
  • Don’t stress as much on what you are eating, but instead on how much you are eating. Keep calories under control.
  • Find a workout routine that you won’t be bored with, so that you’ll stick with it.
  • Stick to your workout plan no matter how tired you’re feeling that day. Push your body through the motions even if you’re tired.
  • Don’t be afraid to make healthy changes. You have nothing to lose and so much life to gain.
  • Use a slow cooker to have healthy meals on hand to avoid unhealthy meals. (See the recipe below!)
  • Use a fitness app to log your meals, workouts and water consumption. This helps to stay on track on those days when you aren’t feeling it.
  • Try eating leafy vegetables and protein throughout the day to increase your energy. As a bonus this also increase the speed of your results.
  • Find a plan and stick with it. Jumping from diet to diet never works in the long run.
  • Get creative with your healthy eating by trying out new recipes. This helps prevent boredom from creeping in.
  • Find and accountability partner who will keep you going strong with temptation hits.
  • Make healthy changes gradually. If you ate a whole pizza yesterday then don’t swear pizza off completely. Just eat one slice today.
  • Don’t give yourself the option of giving up. If you messed up then pick yourself back up and keep moving forward.
  • Remember that the best part of getting into shape is not the six pack. It’s about improvements to your self-confidence and overall outlook on life.
  • Be willing to ask for help. Seeking the help of a knowledgeable fitness professional is to ensure that your efforts are safe, effective and successful.

Are you ready to unleash that attractive, happy, energetic person that’s hiding inside of you? I’m here to help you do it. Call or email me today and we will get your own stunning transformation started!

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