admin, Author at Rapid Results Personal Training

Wanting to lose fat, and failing at it, is one of the most frustrating experiences ever.

Read the following 7 Fat Loss Problems to discover what is standing in your way and how to quickly and easily begin reshaping it all.

Fat Loss Problem #1: Your Mind

Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.

Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you’ve always wanted.
Protect your mind from any negative self-talk. If a negative thought comes to mind, immediately reject it.
You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.
Give up the belief that you can’t achieve the body you’ve always dreamed of. See it first in your mind, and then in the mirror.

Fat Loss Problem #2: Your Fear

Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self-sabotage.

Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.

Believe that something MUST change. You can’t be wishy-washy about it. You can’t be considering it. You can’t even be pretty sure about it. You’ve got to be rock solid.
Believe that YOU must change it. You can’t pass the buck of responsibility and expect to lose weight. It’s on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.
Believe you CAN change it. You may have failed in the past, but that doesn’t matter. When you put your mind to it, you’re able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you’ll be unstoppable.

Fat Loss Problem #3: Your Excuses

Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run, the action taker always has the advantage. Don’t allow excuses to ruin your life any longer.

Don’t skip out on your responsibilities with excuses, instead expect more from yourself.
Focus on the big reason why you are losing weight. Make a list of the benefits you’ll enjoy once you achieve your goal, and read them first thing each morning.
Remember that you can only have two things in life: excuses or results. Which do you want?

Fat Loss Problem #4: Your Commitment

How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it’s no wonder that you routinely abandon your goals. If you truly want to lose weight, then your commitment to the process is a must.

The margin between success and failure is bridged by your commitment. Don’t give up until your goal has been achieved.
Treat exercise with the same importance as a work meeting, and you’ll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.
If you don’t give up, then you’ll never fail.

Fat Loss Problem #5: Your Diet

If you consistently eat the wrong food, then you’re weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.

Don’t eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.
Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.
Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.

Fat Loss Problem #6: Your Patience

It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:

Review your goal. Is it specific and measurable? Is it small and attainable rather than monumental? Focus on your goal when the going gets tough.
Make each workout a new experience. Challenge your body with different resistance, new exercises, and a varied pace.
Remember that anyone can have one great workout, but that won’t get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.

Fat Loss Problem #7: Your Support

People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster.

Find a workout partner who is in better shape than you, or better yet, work with me, your local fitness expert, to guarantee your results.
I am passionate about seeing you achieve results—don’t waste your time, energy and effort on mistakes.
When you start a program with me, you suddenly have the upper hand on weight loss. I’ll be in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most.

Get serious about your results and begin the last weight loss program that you’ll ever do.

Call or email today to schedule your first workout.

For more than 20 years the media has bombarded us with a perpetual diet craze. An avalanche of fad diets are announced one after another as breaking news while producing zero true results.

Sure, you may lose 5, 10 or even 20 pounds on a fad diet…but you’ll gain it all back and then some. How can I be so confident that your results will be short-lived? It’s actually a simple concept, and once you understand it you will be forever saved from the tortures of yo-yo dieting.

Fad diets saddle you with unreasonable calorie restrictions and some even cut out entire food groups just to produce that short-lived drop in weight—a process that is actually harmful to your health. The fad diets also ignore one major component to shaping up: exercise.

You see, most fad diets operate on one age-old premise: cut calories, cut calories, cut calories. By restricting the type and amount of food consumed the fad dieter usually sees an immediate drop in weight. If only it stopped there…

But it doesn’t stop there. Life continues, and the fad dieter returns to their pre-diet eating habits—with one major difference in their body due to the sudden drop in pounds.Their calorie requirements have gotten smaller. In practical terms, this means that the dieter will begin gaining weight even though they are eating their normal pre-diet portions. And since exercise hasn’t become a part of their routine, the unneeded calories will result in pounds gained. So what’s a dieter to do? Find a brand new diet to follow—right? Wrong.

There is a way to drop pounds and firm your body, but you won’t read about it in the next diet book or hear it on the news. The solution to your fad dieting nightmare is a lifestyle change.

What is a lifestyle change? To change your lifestyle means to replace unhealthy habits with healthy ones, and to do so consistently. It isn’t something you do for a week or two, only to revert back to your old ways—a lifestyle change redefines who you are.

I know this is starting to sound like some heavy stuff, but hear me out. Changing your lifestyle from one that is unhealthy to one that is healthy will be the best thing that you ever do for yourself. Trust me, I help people like you make this change every day with amazing results.

Fact: The shape of your body is the direct result of your current lifestyle.

So how do I change my lifestyle? That is a great question, and the answer is actually easier than you might think.

Most people who are unhappy with their bodies are really only holding on to a few bad habits. Once these destructive habits are identified and then replaced with healthy habits their body naturally transforms from one that they loathe to one that they are proud of.

In other words, to get the body that you want simply determine your unhealthy habits and replace them with healthy ones. Here are the most prevalent unhealthy habits:

The habit of inactivity. Failing to exercise on a consistent basis is one of the most destructive obstacles for your health and figure. (The keyword here is consistent. If you aren’t exercising at least 3-4 times each week then you own this habit.)
The habit of overeating. Consuming calories in excess of your daily caloric needs is one of the main reasons that more adults are overweight today than ever before.
The habit of empty calories. Filling your diet with foods that hold little to no nutritional value is a great way to expand your waist. (Hint: if a food item is made up of mainly sugar and/or fat consider it ‘empty’ calories.)

You can lose weight and improve both your appearance and your health.

You can look and feel great.

You can transform yourself into the person that you’ve always wanted to be.

Don’t let another day go by that leaves you a slave to unhealthy habits. Take action now. Call or email me today and together we will recreate your lifestyle and redefine your body.

By the way, I should mention another deadly habit that destroys too many people’s dreams. The habit of procrastination.

How many times have you told yourself that you will start eating healthy tomorrow? How many times have you promised that you would call me to start your personal training program? Each day that you succumb to the habit of procrastination is a day that pulls you farther and farther from your goals.

Break that nasty habit of procrastination—contact me today.

Don’t waste your time on these:

Lie #1: Take diet pills to boost your effort.

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.

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

Lie #2: Starve the pounds away.

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.

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

Lie #3: Do extra crunches to 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.

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

Lie #4: 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.

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

Lie #5: Avoid all carbohydrates in order to slim down.

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.

Tip: 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:

Step One: 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!
Step Two: 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.
Step Three: 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.

Call or reply to this email to get started on an exercise plan that will make you look great all year round.

As you probably know, exercise alone will not get you a toned stomach – diet is a huge part of the equation. Here are five ways to improve your diet that will dramatically flatten your abs:

Secret #1: Enjoy natural sweets

Traditional sugar-filled sweets will quickly add up around your waistline. Instead of going for sugary sweets, enjoy natural sweets.

Fruit is nature’s candy. Reach for sweet, seasonal fruit for dessert.
Avoid foods that contain white sugar or high fructose corn syrup. Consider these items ‘anti-flat-abs’.
Use wholesome sweeteners such as pure maple syrup, brown rice syrup or dates in your recipes instead of white sugar. Eliminate white sugar from your kitchen.

Secret #2: Don’t eat after 6pm

This is such a simple and effective way to lose fat. Late-night eating is the most damaging to your waistline, so cut it out completely.

- Brush your teeth immediately following dinner. Once your teeth are brushed, you’ve put a period to the end of your consumption for the day.
- Change your evening routine. If you’ve always ended your day watching your favorite shows with your hand in the snack bowl, then now is the time to change things up. Find activities that don’t revolve around food and stick with those.

Make it a habit. The first few weeks will be the hardest, but soon your new no-food-after-6pm routine will feel normal.

Secret #3: Eat more fiber

Most people simply do not get enough fiber in their diets. Fiber is essential when it comes to getting lean since it is low calorie while filling you up.

Instead of seeing salad just as a side item, make salads into meals. Add protein to a large pile of greens for a guiltless meal. *Try the recipe for Santa Fe Salmon Salad below.
Make veggies a part of every meal. The benefits of eating more vegetables are too numerous to list; just know that your body will become healthier and leaner with each fibrous bite.
Fruits are a delicious source of fiber. Incorporate fresh, seasonal fruits into your daily diet.

Secret #4: Cut back on carbs

Notice I didn’t say to cut out all carbs, but rather to cut back on carbs. These diet tweaks are meant as lifestyle changes that you stick with long term. Cutting back on carbs is a realistic and effective way to drop fat.

Always choose whole grain bread and pasta over white. Whole grains are less likely to be stored as fat than processed grains.
Eat half of the carbs you normally do. Eat your sandwich open-faced and reduce the size of your pasta serving.
Avoid carb-filled snacks between meals. Instead of crackers or chips, have fresh fruit and veggies.

Secret #5: Drink tons of water

Drinking plenty of water is another extremely simple way to promote fat loss. Chronic dehydration leads to false hunger signals and unnecessary calorie consumption.

Drink a large glass of water before each meal. This will prevent overeating.
Choose water instead of sugar-filled sodas and juices. Sugar-filled drinks are a huge weight-gain trap.
Carry a water bottle with you throughout your day. Keep water in the car and at your desk for constant hydration.

Eating right, coupled with challenging exercise, is the formula for a toned, lean body —so guarantee your results by teaming up with me.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.

Call or email today to get started.

Have you noticed how people jump on board with a popular fad diet, lose 5, 10 or even 20 pounds…only to gain it all back and then some. Why does this happen? It’s actually a simple concept, and once you understand it you will be forever saved from the tortures of yo-yo dieting.

Fad diets saddle you with unsustainable calorie restrictions and some even cut out entire food groups just to produce that short lived drop in weight—a process that is actually harmful to your long term metabolism. The fad diets also ignore one major component to shaping up: exercise.

You see, most fad diets operate on one age old premise: cut calories, cut calories, cut calories. By restricting the type and amount of food consumed the fad dieter usually sees an immediate drop in weight. If only it stopped there…

But it doesn’t stop there. Life continues, and the fad dieter returns to their pre-diet eating habits—with one major difference in their body due to the sudden drop in pounds. Their calorie requirements have gotten smaller.

In practical terms this means that the dieter will begin gaining weight even though they are eating their normal pre-diet portions. And since exercise hasn’t become a part of their routine, the unneeded calories will result in pounds gained. So what’s a dieter to do? Find a brand new diet to follow—right? Wrong.

There is a way to drop pounds and firm your body, but you won’t read about it in the next diet book or hear it on the news.The solution to your fad dieting nightmare is a lifestyle change.

What is a lifestyle change? To change your lifestyle means to replace unhealthy habits with healthy ones, and to do so consistently. It isn’t something you do for a week or two, only to revert back your old ways—a lifestyle change redefines who you are.

Fact: The shape of your body is the direct result of your current lifestyle.

So how do I change my lifestyle? That is a great question, and the answer is actually easier than you might think.

In other words, to get the body that you want simply determine your unhealthy habits and replace them with healthy ones. Here are the most prevalent unhealthy habits:

The habit of inactivity. Failing to exercise on a consistent basis is one of the most destructive obstacles for your health and figure. (The keyword here is consistent. If you aren’t exercising at least 3-4 times each week then you own this habit.)
The habit of overeating. Consuming calories in excess of your daily caloric needs is one of the main reasons that more adults are overweight today than ever before.
The habit of empty calories. Filling your diet with foods that hold little to no nutritional value is a great way to expand your waist. (Hint: if a food item is made up of mainly sugar and/or fat consider it ‘empty’ calories.)

You can lose weight and improve both your appearance and your health.

You can look and feel great.

You can transform yourself into the person that you’ve always wanted to be.

Don’t let another day go by that leaves you a slave to unhealthy habits. Take action now. Call or email me today and together we will recreate your lifestyle and redefine your body.

By the way, I should mention another deadly habit that destroys too many people’s dreams. The habit of procrastination.

Break that nasty habit of procrastination—contact me today.

What you eat will make or break your fitness results so if you aren’t happy with your current body then I’ll bet that your diet could use some improvement.

Case and point: how many of your meals are being delivered in a paper bag to your front door?

I realize that finding the time to cook and eat healthy meals is a challenge for many of my clients and so I’d like to introduce you to the Nourish Bowl.

What is a Nourish Bowl? It’s a simple meal that consists of greens, protein, healthy fat, veggies, healthy carbs and various flavor adds.

A Nourish Bowl could be enjoyed for any meal of the day, is quick to assemble, and is the perfect alternative to high calorie take-out meals.

Build Your Own Nourish Bowl

Below are the ingredient categories that make up a successful Nourish Bowl. Select one item from each category to customize your very own meal.

Start with Greens: A healthy serving of daily greens is essential for good health, and so our Nourish Bowl always begins here. Your greens may be cooked or raw, whichever you are in the mood for. Choose from:

Spinach
Kale
Collards
Arugula
Romaine
Micro Greens
Sprouts
Mustard Greens
Swiss Chard

Add Protein: Protein is important for supporting your fitness progress, in addition to providing you with usable energy to power your day. Be sure to vary the protein that you choose from time to time. Choose from:

Egg
Beans
Lentils
Fish
Chicken
Beef
Pork

Add Healthy Fat: It’s vital that your diet be rich in healthy fats so don’t skip this category! Healthy fats help to keep you satiated, a benefit that will pay off in fewer calories consumed over the long haul. No more energy crashes in the afternoon! Choose from:

Avocado
Nuts
Seeds
Olive oil
Olives

Add Veggies: Colorful, vibrant, organic, seasonal vegetables become the star of this meal. Take time to chop or dice your fresh veggies into a pleasing size before adding to your bowl. Choose from:

Zucchini
Bell peppers
Cucumber
Tomatoes
Cauliflower
Radish
Snap peas
Cabbage
Carrots
Parsnips
Any other veggie of your choice

Add Healthy Carbohydrates: Wholesome carbohydrates are important for maintaining that pep of energy in your step, so be sure to include a serving of one of the following in your bowl. Choose from:

Quinoa
Sweet Potato
Brown or Wild Rice
Beans
Corn
Peas

Finish with Flavor Add-Ons: Here’s where you could really let your creativity shine by adding your favorite fresh herbs or dressings to increase the flavor and enjoy-ability of the bowl. Choose from:

Chopped fresh herbs
Dried herbs
Homemade dressing
Homemade sauce
Vinegar
Hummus
Lemon juice

I’ve posted an example Nourish Bowl below for you to enjoy and to get your creative juices flowing as you begin to design and enjoy your Nourish Bowls of your own creation.

Don’t forget to get your fitness on by exercising 3-5 times each week. Remember that for your workout to be effective it must be challenging, progressive and consistent.

If you aren’t yet one of my amazing clients, but you’ve thought about it, reach out to me today. I’d love to hear from you and to get your fitness routine dialed in for maximum results!

If you would like to look and feel great, then I’ve got good news for you: follow these 5 Fitness Secrets and your goal will quickly become a reality.

These secrets aren’t secret in the sense that you’ve never heard them before, because you likely have heard them. The secret is that by faithfully following each and every one of these 5 steps your progress will become automatic and your results will be guaranteed.

Fitness Secret #1: Consistency is KEY

If you want a fit body then exercise MUST be a consistent part of your life. You can’t exercise hard this week and then take the next two weeks off and expect to see results. Results come from consistency.

Fitness Secret #2: Set ATTAINABLE goals

Let’s be realistic here, you aren’t going to lose 20 pounds in a week. That’s not an attainable goal! Those who achieve the most amazing body transformations do so by reaching a series of progressive, attainable goals. If you would like help in determining what an appropriate, attainable goal would be for yourself then simply reach out to me, I’d be happy to help.

Fitness Secret #3: Make it CONVENIENT

Are you straining to include your chosen exercise routine into your life? If your exercise time isn’t a seamless part of your daily life, if it causes too much of a strain and headache to accomplish, then you won’t stick with it. Find a time, a place and a modality of exercise that is as convenient to your real life as possible, so that you can be faithful to Fitness Secret #1 by staying consistent.

Fitness Secret #4: Find something you LOVE

Similar to Fitness Secret #3, finding a modality of exercise that you LOVE is key to making this a permanent part of your life. You may never love swimming because you hate getting your ears wet, or you may never love biking because you’ve always struggled with balance. If you’re straining to get through a modality of exercise that you loathe, then you won’t stick with it. It’s best to move on to something different that you would enjoy more.

**Note for exercise-haters: If deep down you consider yourself an exercise hater, then DO NOT take this Fitness Secret as a free pass to forego exercise altogether under the guise of not loving it. Part of becoming fit for life is learning to find a type of exercise that you can learn to love.

Fitness Secret #5: Work with a PRO

This is my favorite Fitness Secret because this is where I get to work with you! My passion and focus is in helping folks like yourself integrate fun, challenging, health-promoting exercise into your daily routine so that you reach your body and health transformation goals.

Don’t wait another minute! Call or email me today to get started on your personal body transformation.

With summer and beach days quickly approaching, most of us are now thinking about looking and feeling our best. Too bad that losing body fat is a slow and steady process, rather than an instantaneous fix.

However…I do have an extremely effective 2-step method for losing belly fat faster than ever, and I’d like to share it with you today so that you can utilize it to look and feel your best this summer.

Look Your Best this Summer. This deadly, fat-incinerating method fights fat simultaneously on two separate fronts for maximum effectiveness: your sugar intake and your high intensity workouts.

First: This step 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: Here’s the step 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 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.

The safest and most effective way to crank up the intensity and effectiveness of your exercise time is to work with a qualified fitness professional, such as myself. I would love to hear from you!

Call or email me today and together we will get you started on your fastest fat loss ever.

There is no denying that junk food tastes good. There’s a reason for this – the food companies actually formulate each bite for maximum craveability with a specialized balance of sugar, fat and salt.

But while junk food tastes satisfying…it’s detrimental to your fat loss results.

Wondering what exactly classifies as junk food? You’re in good company, especially these days as many junk foods are being deceptively marketed and packaged as healthy choices.

Here’s the rundown on what classifies 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 Quit Junk Food

Imagine being 100% free of junk food for the next 30 days. How would your weight improve? How would you feel? How many empty calories would you save yourself from? Now let’s take some action!

Step #1: Get Rid of It

Step one is simple: get rid of all the junk food that currently resides 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 the Healthy Stuff

Don’t worry, you aren’t going to starve now that your junk food has been cleared out. 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.

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 even 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.

You want to get into better shape, to drop the fat and to increase your tone and strength.

Join the club…most people are actively working toward an elusive fitness goal.

So what separates those who end up achieving their goals from the rest of the masses who are trapped in a fruitless struggle?

Winston Churchill hit the nail on the head when he said, “Never, never, never, never give up.”

The bottom line is that it is possible to achieve any fitness goal when you lock on to it and strive towards it every day. Unfortunately, distractions are everywhere, making it easy to fall off track.

This brings us to the classic Henry Ford quote, “Obstacles are those frightful things you see when you take your eyes off your goal.”

In order to stay the course, it is vital that you keep your eyes on the goal.

Here’s how to get to your goal in 5 Steps:

Step One: Only One At A Time

When you’re feeling motivated and decide to set a goal, it’s tempting to become over-ambitious by setting multiple goals. While it’s great that you want to improve many things about yourself, the pressure of trying to achieve more than one goal at once will cause you to drop all the goals and go back to status quo.

Focus in on the one goal that you really want to achieve first, and focus all of your efforts onto this goal with laser-like force. There will be plenty of time in the future to see to your other goals, but for now see your number one goal all the way through to completion.

Step Two: Start Slow

Another pitfall that often results in dropped goals is the act of starting out too fast and too strong. If your goal in fitness is to drop 6 pant sizes and to exercise 5 times a week, do not (I repeat, DO NOT) go out and hit the gym hard for the next 5 days in a row. You’ll be so sore that I guarantee you’ll stop all progress the following week and your goal will be put back on a shelf.

Take a deep breath and remember that this isn’t a race. This is your life, and it’s you against yourself. Start out slow and steady and gradually build as you progress toward your goal. Don’t allow self-induced fatigue to get in your way.

Step Three: Know Your Reasons Why

Why is this goal so important to you? There are many reasons, and you should know every single one of them. Write down each and every possible reason you can come up with as to why your goal needs to be met.

Intimately get to know the ‘reasons why’ this goal is so important to you. You should have them memorized and should recite them every single day. Remember what Ford said—when you take your eyes off your goal, you’ll see loads and loads of obstacles. Keep your eyes locked onto that goal by filling your mind with all of the ‘reasons why’ you’re going to see this thing through.

Step Four: Think About It

Along with thinking about your reasons for accomplishing your goal, it’s also helpful to focus your mind on how you’ll feel once you’ve done it. Dedicate some time each day to picture your new post-goal life.

How awesome are you going to feel when you’ve accomplished this goal that’s been on your mind for so long? Pretty amazing. Fill your mind with that feeling of accomplishment well before you’ve finished the work. The more you feel connected to the end of the race, the more likely it is that you’ll make it through.

Step Five: Put It All On The Line

It’s time to put your money where your mouth is. Invest in something that will help propel you toward your goal. When you shell out some of your hard-earned money to aid in your progress, then you are going to take this process that much more seriously.

It’s time to commit yourself seriously to seeing this goal to completion. If your goal is to lose weight and to get into amazing shape then invest in one of my proven fitness programs.

My clients see results. My clients achieve their goals.

It’s time that you become one of my clients.

Call or email today and together we will get you to your goal.

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Author: admin

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