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Do THIS not THAT!

posted by: Gary

Most people say they want to be fit, and yet only a very small percentage actually are fit. Why is this? Because they are doing the WRONG THINGS!

Here are 5 examples to get you started on your fitness journey…

#1: DO THIS: Exercise DailyThe truly fit among us choose to hit the gym instead of getting extra sleep, watching TV or doing whatever else it is that you’d rather be doing. Exercise is a daily habit that simply becomes a way of life, rather than a task that’s begrudgingly undertaken on occasion. Incorporate challenging exercise until – gasp – you begin to enjoy and look forward to it!

NOT THIS: Forget Exercise

Your focus is to spend your spare time being as relaxed as possible. This means plenty of kicking back on the couch. The less that you use your muscles, the more aches, pains and mobility limitations you’ll experience. Oh, and if you’re consuming more calories than your natural metabolism burns then you’ll steadily gain weight.

#2: DO THIS: Eat Clean – All The Time

Choose your meals based on nutrition rather than taste and desire. This means plenty of salads, lettuce wrapped sandwiches and lean protein at most meals. Being fit means making it a habit to limit your intake of simple carbohydrates and get lots of protein and fiber.

NOT THIS: Eat For Taste

Eat whatever sounds and tastes good. Our human palate is naturally drawn to items that are high in sugar, salt and fat so your eat-whatever-diet will naturally be filled with these fattening foods and will be lacking in protein and fiber. You’ll find your weight increases, and your energy levels plummet, accordingly.

#3: DO THIS: No Room For Junk

Truly fit people turn down their favorite junk foods –even when they really, really want it. Treats and indulgences are saved for special occasions, and the fact that it’s Monday or that there’s traffic doesn’t count as a special occasion (nice try though!). Cut out simple sugars and harmful, processed fats out of your diet completely.

NOT THIS: Say YES to junk food. Snacks and meals purchased at convenience stores and fast food restaurants are a staple in your diet. And as I mentioned above, your favorite foods are likely high in sugar, salt and fat. Your indulgent eating is going to raise the number on your scale higher, and higher, in addition to putting you at risk for heart disease, high blood pressure, diabetes and other weight related ailments.

#4: DO THIS: Push Harder

Being fit is a constant progression. You push your body to be stronger, faster and better during each workout. There’s no such thing as simply going through the motions of your routine – instead your focus is to consistently challenge your muscles to do more each day.

NOT THIS: Stay Comfortable

Your goal is to be comfy. This means use as little muscular strength as you can on a daily basis. When you don’t use your muscles they begin to atrophy (shrink!), leaving you with less lean tissue. Since lean tissue raises your metabolism, a drop in lean tissue means you’ll be burning fewer calories at rest than ever before causing fat gain to be automatic.

#5: DO THIS: Control Calories

Forget the unlimited buffet line. Being fit requires that you limit your total calories to within an appropriate range for your size and goals. Remember, even healthy calories can add up to weight gain when you’re not careful, so calorie control becomes a way of life.

NOT THIS: Pile It On

There’s no limit on how much you eat – in fact, more is better. As a result you often feel sluggish from your overloaded digestive system. And your motivation to exercise and turn your Flab Life into a Fit Life gets dimmer and dimmer.

Which choice will you make?

The truth is that both of these lifestyles are hard. Just depends on which hard you’d rather deal with.

The Fit Life’s hard has to do with discipline, motivation and determination. It’s about doing the right thing rather than the easy thing. Most of all, the Fit Life is about constantly striving forward.

The Flab Life’s hard has to do with excess fat, aches, pains and physical limitations. It’s about avoiding doing the hard thing now and ending up with a body that’s just plain hard to live in. Most of all, the Flab Life is about NOT taking action.

Which hard do you choose?

If you’d like the Fit Life then take action now by calling or emailing me today to get started on a fitness program that’s going to be hard. And rewarding. And life changing.

The best kind of hard.

SO close!

posted by: Gary

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.

I am so sick of this

posted by: Gary

I’m here to warn you about 5 fat loss myths that most people fall for. This might come across as a soapbox rant, and for that I apologize, but trust me when I say that this is a message that needs to be spread.

Your fat loss depends on it.

Don’t waste your time on these:

This is a Myth: Diet pills will help you lose fat.

It’s so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for it. The ‘magic pill’ has yet to be discovered (it has been discovered – exercise. It’s just not in pill form…). Diet pills are more likely to damage your health and burn your pocketbook than to slim you down.

  • Don’t pop a pill—instead burn calories with exercise.

This is a Myth: You should starve yourself to lose fat.

Attempting to lose weight by starving yourself is not only ineffective, it’s also dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and slow your results.

  • Don’t starve yourself—instead eat healthy small meals throughout the day.

This is a Myth: Lots of crunches will flatten your abs.

We all want our midsection to look toned as we stroll down the beach, but excessive crunches aren’t the answer for tight abs. In order to achieve a lean look you’ll have to focus on burning off the layer of fat that is covering up your abs.

  • Don’t obsess about crunches—instead focus on fat burning.

This is a Myth: Eat packaged diet foods for speedy results.

It is amazing to see the kinds of foods that are packaged as ‘diet’ or ‘weight loss’ aids. More often than not these products are packed with refined sugar and other artificial ingredients that your body doesn’t need.

  • Don’t eat packaged diet foods—instead stick with nutritious whole foods.

This is a Myth: You have to avoid carbs to lose fat.

Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while losing weight. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.

  • Don’t swear off all carbohydrates—instead stick with wholesome carbs.

Now that you know what not to do in order to look great this summer, it’s time to go over your beach ready game plan.

Here’s what you need to know in 3 simple steps:

DO THIS FIRST: Cut out the junk.

The best way to do this is to start by purging your kitchen. Get rid of sugary, processed and fat-filled foods. Once the junk has been cleared out don’t buy any more of it. Remember that your beach ready abs depend on what you eat – don’t eat junk!

DO THIS SECOND: Focus on whole foods.

Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.

DO THIS THIRD: Come train with me.

This is the most obvious step. You’re ready to get into great shape and I’m in a unique position to make that happen for you.

Want more guidance as you take your body from flab to fab? 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.

Ready to feel your best?