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 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

Cut back on sugar (28 day plan)

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If you love sweets then you know how easy it is to eat more sugar than you should. You’ve probably had a doctor warn you to cut back and know that you have at least a few pounds to lose.

Candy, cookies, pastries, and other sweets are high in sugar, which is quickly and efficiently stored as body fat. And the more sugar that you eat, the more you crave it. It’s a rough situation for you and your sweet tooth, it’s as if your sweet tooth is against you ever meeting your summer body goal!

Don’t lose heart! It is very possible to gradually reduce the amount of sugar in your diet in a way that that’s painless and practical. I have a 28-day plan here to help you to cut back on sugar consumption without going crazy. By reducing the refined sugar in your diet you’ll experience an automatic drop in body fat – this means inches and sizes lost! Sound good? Let’s do this!

Image result for count sugarCut Back Sugar: Week One

In this first week your goal is to get an accurate idea of how much sugar you are currently consuming. You’ll act as a reporter on your eating habits for a full week, recording down everything you consume.

This week is only for reporting. I don’t want you to change anything about your diet yet. Eat as you normally do, but tally sugar grams at each meal and snack. Yes, even your drink at the coffee shop and your wine or cocktail at dinner. Look up the sugar content of everything you consume and record it.

By the end of this week you will have a clear picture of how much sugar you are eating and which items in your diet are most sugar-filled.

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Cut Back Sugar: Week Two

In this second week your goal is to eliminate liquid sugar. It is all too easy to consume large amounts of sugar in beverages, often without even noticing. You know which beverages in your diet contain sugar, from your reporting last week, so target and cut out these beverages.

Sweetened coffee drinks, smoothies, alcoholic beverages, sweetened sodas and teas should all be replaced with zero calorie options. Try liquid stevia for sweetening beverages without adding sugar, it has a more pleasing flavor than powdered stevia. Avoid super processed sweeteners like splenda or aspartame as these may cause bloating and cravings for more sugar.

In addition to focusing on removing sugary drinks this week, I also want you to focus on drinking lots and lots of water. Drink 8 ounces of water before, during and after every meal and snack.

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Cut Back Sugar: Week Three

In this third week we are now going to focus on eliminating the food in your diet that contain refined sugars.

What’s great about this gradual approach to cutting out sugar is that over the course of the first two weeks, while you recorded your sugar consumption and then cut out sugary liquids, you likely found yourself instinctively beginning to choose items that are lower in sugar. That’s great! That’s going to make this week all that much easier as you begin to pass on those sugar-laden snacks and desserts.

This week target and eliminate the food items in your diet that contain refined sugars. These are packaged candies and snacks, dressings and sauces, desserts and sweetened yogurts. Read labels and check sugar grams. Swap these items out for naturally sweetened treats – sweetened with fruit or stevia.

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Cut Back Sugar: Week Four

You are on the home stretch! As you enter week four you should already be noticing your clothes feeling a little looser, and your energy levels should be stabilizing. During this week I’d like you to once again record everything that you eat and drink. Tally up the sugar grams and take notice of anything that you’re still consuming that’s high in sugar.

This week should reinforce the healthy changes you’ve implemented and keep you accountable. If you find yourself really missing a certain sugar-filled item then look for healthier, low-sugar replacement foods to enjoy instead of reverting back to your old habits.

The key now is to maintain your new, low-sugar, habits. The first month is always the most difficult, as new habits are formed, so you’ve already done the hardest part! Going forward, whenever you find yourself getting hooked back on sugar then go through this four week process again to get back on track.

Start now and you can achieve a substantial drop in body fat before summer.

Yours In Health,

Brian

11 Easy Steps For Beach Ready Abs

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Spring has arrived, bringing with it the promise of warm weather to come.

You know what happens when the weather warms up?

People put on bathing suits.

Are you ready to bare it all on the beach? If not, no worries, there is still time. Follow these 11 steps to get your abs beach ready:

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Step One: Do Some Burpees. Can burpees really help flatten your abs? You bet. Incorporate a few minutes of burpees into your workouts to burn extra calories and tighten your core.

Here’s how to do a burpee: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.

Step Two: Reduce Sodium. Did you know that salt causes water retention? Puffy skin is not going to make your abs look great in a bathing suit!

Take the time to pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker. Your six pack will thank you.

Image result for medicine ballStep Three: Pick Up A Medicine Ball. Challenging the muscles of your core with resistance is a proven way to create a tighter midsection. The medicine ball is a wonderful tool to provide such resistance.

Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches.

Step Four: Load Up On Fiber. Wonder how fiber could help you shed pounds and look great on the beach? It’s actually quite simple.

High fiber foods are nutrient dense and low in calories. This means that you’ll feel full from fewer calories, encouraging weight loss. Try these high fiber favorites: spinach, raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots. Check out the high-fiber recipe for pasta salad below.

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Step Five: Crank Out Some V-Sits. One of the most problematic areas for women, when it comes to baring it all in a bathing suit, are the sides of your waist, or obliques. This is partly because the sides of your abs are not challenged with traditional crunches and sit-ups.

Enter the oblique V-Sits. Target that problematic, muffin-top area with this effective move. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.

Step Six: Eat Lots Of Lean Protein. Don’t be afraid to eat when you are on the get-great-abs-quickly plan. It is really important that you are nourishing your body with quality, lean protein in order to develop that six-pack.

Lean protein helps support muscle growth while controlling blood sugar – all important factors when it come to washboard abs. Good sources of protein include: chicken breast, ground turkey, egg whites, and grilled fish.

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Step Seven: Do Some Hanging Leg Raises. Now it’s time to target your lower abs, which are also a problem area for most. Traditional crunches and sit-ups neglect to strengthen and tighten the lower part of your abs, so a focused effort is required.

Hanging Leg Raises are one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down.

Step Eight: Stop Eating Sugar. If you only did this step, and skipped all the rest, your abs would look significantly flatter by summer. I can’t emphasize enough how quickly sugar will cover your hard earned stomach muscles with a soft layer of fat.

Yes, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. Once you stop eating sugar your body will no longer crave it, so don’t give in to the initial cravings.

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Step Nine: Do Some Mountain Climbers. Here’s an exercise that is intensely cardiovascular while also working your core. Add these to your routine to really whittle down your waistline.

Here’s how to do a Mountain Climber: 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.

Step Ten: Pass On The Grains. Sure, whole grains are being touted as essential to a healthy diet, but the truth is that you’ll do just fine without them for a while. Even the heartiest wholegrain bread will encourage fat storage, so put down the breadbasket as you prepare for beach season.

Grains are full of insulin-spiking carbohydrates – the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.

Step Eleven: Do Some Sprints. High intensity bursts of cardio are a proven way to burn away layers of fat, so incorporate sprints into your exercise routine. If you haven’t run for a while, take it easy as you start, and gradually increase the intensity of your sprints.

Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear.

Remember, Summer bodies are made NOW! So get to it 🙂

Yours in Health,

Brian

4 Ways To Burn More Fat

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There is nothing quite as frustrating as seeing your results fizzle out.

This is a common place to end up, usually after a few months on the same exercise routine. In the beginning your body responds to your routine with lost pounds and gained muscle tone, then one day all results screech to a stop.

Why does this happen? And, more importantly, how can you prevent it?

Your muscles adapt quickly to any repetitive routine. Remember that the definition of ‘insanity’ is to do the same thing over and over while expecting different results. This holds true for your workouts.

When your results stop, it’s time to do something new.

  • The problem: Your muscles have adapted to your routine.
  • The Solution: It’s time to apply the concept of muscle confusion.

Muscle confusion is a way to keep your body guessing by changing your routine.

I have good news – the following 4 strategies are guaranteed to crank your workouts up to the next level and to deliver better results.

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Strategy #1: Use a Drop Set

Drop sets are often used to fight off exercise plateaus. This technique is great for increasing muscle strength, endurance and for adding to the cardiovascular benefit of your workout – which results in more fat burn.

This is how to do a drop set: When you perform an exercise to exhaustion, don’t stop there. Drop the weight by 80% and do another set.

You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set. Use this technique only once or twice per workout, on the final set of the exercise.

Strategy #2: Focus on Negatives
Each time that you do a weight lifting repetition you are using three types of strength.

  1. Positive strength: lifting the weight.
  2. Static strength: holding weight in a contracted position.
  3. Negative strength: lowering the weight.

Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of each repetition is just as important as the positive portion, possibly more important.

Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.

If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.

Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.

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Strategy #3: Use Active Rest

Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don’t waste precious minutes with long rest periods.

While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest. Do one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.

  • High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
  • Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they’re straight and you’re in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
  • Side-to-Side Jumps on Bench: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.
  • Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
  • Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right – holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.
  • Jump Lunges with Pop Squat: Start in a lunge position, lunge down then quickly jump up, switching your leg position in midair, land in an opposite leg lunge. Once you’ve done both legs, jump straight into a squat.
  • Medicine Ball Squat Jumps: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.

Strategy #4: Modify the Exercise There are certain exercises that are considered ‘staples’ in the gym.

The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get the idea…

While you shouldn’t throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:

  • Squat on a Bosu ball or balance board.
  • Place a weighted bar across your shoulders and do walking lunges.
  • Use an exercise ball for chest presses instead of the bench.
  • Do a full squat between each repetition of shoulder presses.
  • Do a shoulder press between each repetition of bicep curls.

Yours In Health,

Brian

Mind Games for Fat Loss

 

Image result for mindWhy are you still living in a body that you’re unhappy with? In my experience, people carry ‘unwanted’ pounds for very specific reasons. These reasons are subconscious, which is where things get tricky.
Self-sabotage is your subconscious way of protecting yourself.

Sounds crazy, but it makes sense when you realize that it is a defense mechanism meant to keep things in your life from changing. You say that you want to lose weight to look and feel amazing, but your subconscious is pulling the strings behind the scenes, keeping your goals just out of reach. As long as your subconscious believes that you are safer being out-of-shape then you’ll be stuck. Your most valiant efforts will be undermined by self-sabotage every single time. Frustrating, right?

But don’t give up. There’s a way to turn everything around, and it all starts with finding out the reason that your subconscious views being out-of-shape as being safe. Once you turn the light on to that reason then it will no longer have any power over you. So, lets dig around for your reason.

Do you believe…Change is bad? It’s common to fear the unknown, but this could very well be the reason that you’re not reaching your goal. Being comfortable with where you are today could be the reason that you sabotage your efforts to improve your life through change.

Do you believe…Success will bring loss? If you met your weight loss goal, would it bring out resentment and jealousy in your friends and family? Are they counting on you to be the ‘screw-up’?

Do you believe…You don’t deserve it? Has someone in your life made you believe that you aren’t worthy of success? Or that they wouldn’t accept you if you were more successful than they are?

Do you believe…You’re not capable? Are you unable to imagine yourself at your goal weight? Does the possibility of achieving your goal not seem real?

Spend time thinking about these tough questions and discover why it is that you aren’t meeting your goals. Once your whole mind is primed for success, then nothing will be able to stop you.

What the mind believes the body achieves.

Exercise is a huge part of the equation when it comes to achieving weight loss.

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

Yours In Health,

Brian

Get Everything You Want in 2017

Image result for 2017Here’s to a Happy New Year and to getting everything that you want out of 2017!
Today 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 2017:

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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?

  • I’m the kind of person that loves sweets.
  • I’m the kind of person that hates exercise.
  • I’m the kind of person that can’t lose weight.

OR

  • I’m the kind of person that eats fresh and healthy food.
  • I’m the kind of person that keeps fit.
  • I’m the kind of person that maintains an ideal body weight.

Your self image will fulfill any label that you put on yourself. The power is all in your hands.

What kind of a person do you want to be in 2017?

Happy New Year,

Brian

The One-Two Punch For Fast Fat Loss

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How many times have you looked in the mirror and wished that you could make your belly fat vanish before your eyes? Unsightly fat around the stomach is one of the most common body frustrations that I come across with my clientele.
No one wants a chubby stomach! Unfortunately for most, losing body fat is a slow and steady process, rather than an instantaneous fix.

However…I do have an extremely effective method for losing belly fat faster than ever, and I’d like to share it with you today…

The One-Two Punch For Fast Fat Loss. This deadly, fat-incinerating method fights fat simultaneously on two separate fronts for maximum effectiveness: your sugar intake and your high intensity workouts.

First Punch: This is the punch that requires zero extra effort on your part! In fact all you have to do is NOT do something that you’re currently doing! You stop consuming refined sugar, in all its forms. This means no sodas, no desserts, no packaged snacks, no candy, no mocha lattes, NO SUGAR AT ALL!

When you stop to evaluate your diet, it may be shocking to find out how much refined sugar has crept in. Nothing will contribute to fat gains as swiftly as consuming sugar, so it makes sense that cutting sugar out is the top must-do for shedding those unwanted pounds.

It’s not necessary, or beneficial, to starve yourself during this time of rapid fat loss – you should fill in your diet with lean meats, vegetables, nuts and seeds as you cut out the refined sugar. Keep your metabolism high by fueling up on high protein, high fiber, low carb, and zero sugar foods whenever hunger strikes.

Second Punch: Here’s the punch that requires some effort, but trust me when I say it’s worth it. You crank up the intensity of your workouts to a whole new level.

Most people take exercise on with the slow and steady mentality – moving, pushing and pulling as little as possible while still “getting the job done”. I’ve got some news for you…if you still have belly fat to lose then the job wasn’t getting done.

If you can comfortably hold a conversation, hardly break a sweat or feel the same when it’s over as you did when it began, then you’re simply not pushing yourself hard enough while you exercise.

Increasing the intensity of your workouts requires focused intent. You must go into the session with the goal of pushing your body to the limit. Remember, it’s a contained timeframe that will be over shortly, so bear down and deal with the discomfort. With practice you will learn to embrace the burn.

Yours In Health,

Brian

Kill Those Cravings…Once and For All!

Image result for cravingsIf you’ve ever tasted packaged junk food (and who hasn’t) then you know just how addicting it can be. There’s a reason for this – the food companies actually formulate each bite for maximum craveability. This is done with a special tantalizing balance of sugar, fat and salt.
But while junk food tastes pleasing…it’s detrimental to your fat loss results.

Unclear on what exactly classifies as junk food? You’re not alone, especially these days as many junk foods are being deceptively marketed and packaged as healthy choices.

Here’s the checklist on what classifies something as junk food:

  • Junk food has little to zero nutritional value
  • Junk food is processed and packaged
  • Junk food is high in sugar, fat and salt
  • Junk food is high in calories
  • Junk food is rarely eaten out of hunger
  • Soda pop, convenience foods, packaged snacks, frozen treats…

4 Steps to Kill Junk Food Cravings
Picture the next 30 days of your life being 100% free of junk food. How would your results improve? How would you feel? How many empty calories would you save yourself from? Now let’s take some action!

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Step #1: Clear Out the Junk
Step one is simple: get rid of all the junk food that you currently have in your home, office and car. Go through with a big garbage bag and toss anything that remotely resembles junk food. Remember, junk food is stuff that is high in empty calories.

Step #2: Stock Up on Healthy Snacks
Now you didn’t think I was going to let you starve, did you? Step two is where you go to the store and stock up on delicious, nutritious foods that will take the place of the junk food. Nuts, seeds, fruit, veggies, hard boiled eggs, meatballs, and hearty salads or burrito bowls (like the recipe below) are great items to have on hand. You’ll eat less of these healthy snacks, since these aren’t empty calories, but rather nutrient-filled calories that satiate.

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Step #3: HALT!
When the next craving strikes you, tell yourself to HALT! This word is actually a handy acronym. Ask yourself, “Am I Hungry, Angry, Lonely or Tired?” If you’re hungry then reach for one of the healthy snacks from step two. If you’re angry, then explore the issue and seek resolution. If you are lonely, then reach out to a friend, instead of reaching for junk food. And if you are tired then make the time to grab a nap or get to bed early to catch up on sleep.

Step #4: Stick With It
The first day that you go without junk food will be the hardest day. The second day will be a smidge easier. The third day will be a smidge easier than the second…and so on. The fact is that your taste buds adjust to the foods that you exist on. When your diet is filled with junk foods then that is what your taste buds will crave, but as you shift to a diet that is filled with fresh, nutritious foods then your taste buds will forget all about that old junk food. Stick with it, one day at a time, and you will break free from the grip of junk food addiction.

Yours in Health,

Brian

The ONLY Fitness Lesson You Need

Are you working towards a specific number on the scale? Or are you hoping to fit into a certain size dress or jeans? While having this goal is great, it will NOT ensure your success.

Think about how many people you know who have had a specific number that they wanted to reach. You are probably one of them. This number might have been posted up on a sticky note on the fridge, reminding you to watch what you eat and consistently make it to the gym. Maybe this number was updated and recorded everyday, to enforce accountability.

How long did that last? A week? Two weeks? Statistics dictate that it likely didn’t last longer than a few weeks until that “goal number” began to fade from your life. Then you took it down off the fridge, or you stared at it defiantly as you reached for the off-limits food. You began to look at your goal number as an adversary rather than something good.

I’m going to clue you in to the ONE AND ONLY lesson that you need to know when it comes to fitness, fat loss, and achieving any goal. Listen up; this one is worthwhile.

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IT’S NOT ABOUT REACHING A NUMBER.

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