Women Looking in Fridge

The Battle of the Yummy Splurge vs. The Lazy Cheat

Your week is snowballing from one commitment to the next, no time to stop and get refocused; at some point you make the decision to either take a moment for yourself and plan your meals in advance, making sure your kitchen is stocked and food is cooked ahead of time or…you never get around to it and get “lazy” figuring you’ll get back on track tomorrow or next week.

It usually starts after a long day of working or running around fulfilling commitments, giving your energy all day long. You get home just in time for dinner…you’re hungry, your family is hungry, you haven’t taken a moment to think through what you’ll eat tonight; you open the fridge and maybe there are some chicken breasts you could grill up, but that isn’t really hitting the spot and you’re tired and really don’t feel like cooking so you decide…forget it, let’s order pizza or let’s go out.

Have you ever looked back at your week and realized you used all of your splurges for the week and didn’t really enjoy any of them? They were lazy cheats, convenient at that moment, but overall not really worth it.

Yummy Splurge:

100% nutritional discipline is never really needed to completely change your body. The difference between sticking to the rules 90% of the time and sticking to them 100% of the time is minor, really.

And that extra 10% splurge means you can feel free to eat the food you like.

Follow the rules 90% of the time. The other 10% splurge? Eat anything you want.

I’m not kidding around here. I actively encourage people to eat any food they like, because the reality is that good food can be one of the great joys of life.

But being overweight, unhealthy and lethargic are not. And certain foods eaten too frequently or in too large an amount will quickly make you all three of those things.

So Fit-2-The-Core members are given a simple instruction: eat any food you like, in up to 10% of your meals; in the other 90% of your meals, eat the foods that will fuel your body to success. This can include a glass of wine, 1-2 slices of pizza or a scoop of your favorite ice cream etc.

That ratio will give you the body you want AND allow to enjoy the food you love.

 

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The Lazy Cheat – The lazy cheat is a cheat that you did not plan to have ahead of time. It isn’t because you’re really looking forward to a splurge – something you have been craving – or as part of an experience that you don’t want to miss out on – it is not a part of the plan to get you closer to your goals. BUT (yes, Behold the Underlying Truth) occasionally, it happens. Unfortunately a lazy cheat is usually not worth it, and you end up using up one of your splurges and not enjoying it. And unfortunately, once you give in and have a lazy cheat it tends to perpetuate a whole week of lazy cheats.

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The secret to overcoming lazy cheats – have strategies in place. The fact is that “Strategy trumps Willpower” every time and is the key to your short and long term success. When you’ve had a long day, are hungry and out of energy, your will power is not going to be strong, so you must have a strategy.

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Next time you find yourself having that conversation in your head leading to a lazy cheat…you know the one… “I don’t feel like cooking tonight, I’ve had a long day, I’ll just order pizza tonight since I should eat something,” turn to the strategy you have planned out ahead of time.

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Here are a few ideas for the next time you find yourself heading for a lazy cheat.

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Have menus in your car of places you know you can get a healthy meal that are your go-to restaurants. Simply have a whole stack of menus in your car of places where you can get grilled fish and cabbage salad, or chicken and vegetables, or a healthy salad. If your on your way home from a busy day with no plan for dinner, you can just call and place an order to go and pick it up on your way home.

take out menu

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Have easy meals that you fall back on at these times. An easy meal can be a chicken breast with a can of lentil soup – Just grill up the chicken breast, heat up the can of soup and pour the soup over the chicken breast – done. Or you can pick up a pre-cooked rotisserie chicken from whole foods and some precut veggies to grill or for making a quick salad.

Whole Foods Chicken

 

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Have a Super Shake: It’s okay to have a shake for dinner.  Dinner doesn’t have to be a big, sit down meal. Blend up a scoop of protein, some fruit or peanut butter and call it dinner or try this Delicious Super Shake recipe:

POPEYE’S SUPER SPINACH SMOOTHIE

smoothie

INGREDIENTS:

• 1 scoops SFH Low Carb Grass Fed Vanilla Protein

• 1 cup unsweetened almond milk

• 1-2 cups spinach

•½ frozen banana

• 1 tbsp natural peanut butter • stevia (to taste)

• 5 ice cubes

Blend and Enjoy:)

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Plan out your week ahead of time, including your splurges. Your week should include 10% to relax and enjoy yourself, just don’t waste it on a lazy cheat!

tracking sheets

 

 

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Enjoy your week!

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Nancy Mirror

Flip Your Priorities When It Comes To Fat Loss

One lesson I have learned over the past 14 years being fitness professional is that common sense is not so common.  Now this has nothing to do with the all the amazing members of Fit-2-The-Core over the years I’ve had the pleasure of working with, it’s the advice they get from the Media, Doctors and Friends that have taught me this very valuable lesson.

I had a big reality check this week, as a Doctor of one of my newest members actually prescribed that she stops strength training until she loses 6 pounds, no distinction between fat or muscle, just 6 pounds. His prescription was to perform a 4-5 week aerobic training program until she loses 6 pounds and then she could return to strength training – this blew my mind!

It seems that there is so much misinformation out there, that even Doctors must be confused by all of it. The fact is that there is information overload when it comes to fitness and I understand why the average person could be confused, but I really don’t understand why a medical professional would be. I believe if someone is going to give you advice, that they must back it up by science not hype, they must be a real world practitioner working with clients who got real results and have experience as a coach in this field.

Now beyond this doctors’ recommendations I do believe there are many people maybe even including you, that still believe that aerobics is more effective than strength training.  Don’t mistake this with interval training or aka HIIT, as this is an effective strategy for fat loss, but stills fall shorts of the fat loss benefits associated with resistance training.

Cardio is simply anything that gets your heart rate-up; your body doesn’t know the difference, whether your jogging or performing kettle bell swings. The distinction between what type of result you get from cardio are the intensity or heart rate zones you’re working in. Simply imagine how different of a feeling it is to jog and sprint. Jogging can be done for hours, where sprinting at maximal speeds can only be done for seconds, and there is a huge difference in how your body adapts.

Now of course I don’t believe that someone who hasn’t worked out in awhile should just go head first into a high intensity strength or interval workout. So the initial goal is to move better and feel better while learning many of the movement skills required for the progression into higher intensity efforts, as this is where the fat loss magic happens.

So in a sense this could be considered a form of aerobic training and slowly as you start to move better, feel better and become proficient at many of the exercises,  you start to ramp up the intensity. The same holds true for cardio, this is why the way we utilize heart rate training is so effective, it meets you where your current fitness level is (at), keeping you in the recovery zone longer than the training zone. Over the weeks you start to spend more time in the higher intensity zones as your fitness improves.

This is the beauty of strength training, it helps you to move better, and it gets you stronger and leaner, reshaping your body and mindset. It also increases many of the growth hormones that increases your bone mass, lean mass (the reason why scale weight is not a an effective measure for progress), insulin sensitivity and decreases many health risks such as heart disease, obesity and osteoporosis, something aerobics simply doesn’t do effectively.

I believe people; even Doctors apparently forget that it’s your muscles that move your limbs, not your heart. Also muscle is where sugar and fat is burned, so why do something that will shrink what basically increases how many calories you burn throughout your day?

Simply put strength-training changes the way your body looks, by gaining precious lean muscle mass, bone mass all while helping you to lose inches (This is why the scale can tell you lost minimum weight, but you dropped two clothes sizes). Now interval training compliments this perfectly by giving you some of the same hormonal effects, but also helps to stimulate the metabolism even further by demanding more fat calories be burned throughout the day, just like strength training, but for a shorter period of time.

Aerobics is the least effective strategy for fat loss, but it can compliment the other two as a recovery strategy and yes you burn some calories, but you do not improve your metabolism at all. In fact you only burn calories during your exercise effort, and depending on how much you do, you can slow your metabolism down.

Take a look at these two studies:

Six Month Study
Two Groups:
Diet Only
Diet Plus aerobic exercise (50mins, 5 days per week)
No additional effect of aerobic exercise on body composition
J Clin Endocrinol Metab. 2007 Jan 2
Effect of calorie restriction with or without exercise on body composition and fat distribution
Reedman et al

Twelve Month Study

  • Six hours of aerobic training per week for one year.(60 mins per day, six days per week)
  • Average weight loss after one year was 3.5lbs or about .3lbs per month
  • 08lbs for women and 3.96lbs for men

Obesity 2007 June- 15:1496-1512

Exercise Effect on Weight Training and Body fat in Men and Women

Mctierman et al

The first study showed that 5 days of 50 minutes of aerobics for 6 months resulted in zero weight or fat loss. So they performed 1,200 minutes or aerobics and got nothing from it, talk about a waste of time.

The second study was for 12 months at 60 minutes 6 days a week of aerobic training, and at the end of the year, they lost only 3.5 lbs. that work (17,280 minutes) and only .3lbs of weight loss a month, not even sure of fat loss, as they didn’t distinguish between fat loss and muscle loss, so who knows?

This study compares aerobic training to interval training:

20 weeks of endurance training vs 15 weeks Interval training

  • Energy cost of endurance training = 28,661 calories.
  • Interval Training= 13,614 calories (less than half)
  • The interval training group showed a NINE TIMES greater loss in subcutaneous fat that the endurance group(when corrected for energy cost).

Burn Fewer Calories and Burn more Fat with Interval Training

  • Tremblay A, Simoneau JA, Bouchrd C.
  • Impact of exercise intensity on body fatness and skeletal muscle metabolism
  • 1990 Jul;43(7):814-8

Interval group burned nine times more fat and spent 47% less time exercising, ouch. The correction for energy cost is the amount of calories that the interval training group burned for the next 24-48 hours after their workout, EPOC(Exercise Post Oxygen Consumption). This is the beauty of interval training, you work without oxygen during the high intensity part of the interval workout, creating an oxygen deficit that your body must payback, so it increases your oxygen uptake during the next 24-48 hours, increased in fat calories burned, yay.

These are just a couple studies, but I believe it’s very clear that aerobics is literally a waste of time and effort and it’s because your body adapts to aerobic exercise by creating an environment that burns less calories. It does this simple by shrinking your metabolic engine (lean muscle mass) so you can go longer. This is why marathon runners have very little muscle mass compared to sprinters and also why they have a higher body fat percentage compared to sprinters, aerobics results is a hybrid human, just like a hybrid vehicle, not the goal if your looking to lose fat and get stronger.

Lets look at one study that shows the power of strength training when it comes to fat loss:

  • This study compared three groups following a hypocaloric diet for 12 weeks.
  • Group one was a diet only group. Group two was
    diet, plus resistance exercise plus a casein (milk) supplement. Group three was identical to group two although they used a whey protein supplement.
  • After 12 weeks the diet only group had a loss of 5.5lbs of fat with no change in lean mass. The resistance plus whey(cheese) group had a total fat loss of 9.2lbs and a lean mass gain of 4.4lbs. The resistance plus casein group showed a total fat loss of 15.4lbs and a lean muscle gain of 8.8lbs.

Demling RH, DeSanti L.

Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers.
Ann Nutr Metab. 2000;44(1):21-9.

In both cases, fat loss was 2 to 3 times greater in the resistance training group that diet alone, with one extra huge benefit, they increased their lean muscle, thus their amount of calories throughout their day (Basal Metabolic Rate). Something even interval training can’t match.

That’s scientific evidence part, here is the real results of real people using these strategies:

Deirdre B&AW

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Of course your diet is key as we see in all these studies, but this was a focus on exercise intervention and what strategies are most effective. Here are your priorities when it comes to fat loss:

  1. Train Hard or Go Home! Stop wasting your time.
  2. Completely flip your priorities when it comes to exercise. Focus on strength training, then interval training and then cardio.
  3. Take the emphasis off of burning calories during your workout and instead make boosting your metabolism the priority long term.  Use exercise that will increase your metabolic rate, which means resistance training.
  4. Use interval style cardio instead of steady state.

There you have it, now you will be the common sense solution in a not so common sense world.

Want a Team that will give you everything you need, Support, Accountability, Evidence based and real world results using proven and effective nutritional strategies, Exercise strategies and Think Right Strategies. Give us a try for 14 days and see what happens when you have team that has your bask every step of the way. Give us a call now at 925-672-5777 or email us at tina@fti2thecore.com for your complimentary body blueprint session today!

 

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Veggie-bowls

15 Brilliant Meal Prep Hacks

MEAL PREP HACKS!

In our I Want It “AAAL” Spring Team Challenge, we don’t just encourage people to Meal Prep their food for the week, WE MAKE THEM.  We feel it is one of the most important habits you can adopt to get to your goals both physically and mentally.  These are just a few of the tips and tricks we have our students do to ensure they get amazing results!!!

Hard-Boil-Eggs

1. Hard Boil Eggs ( in the oven)
Hard boiled eggs are like the original meal prep protein source. They are easy to take on the go or to add to salads. They are also great to have as a stand alone.
Here’s what you do:
1. Put your eggs in a muffin tin. You don’t need to put any water in the tins or anything. Just set them in there. If you want to, you can also stand them upright using mini muffin tins.
2. Put the pan in the oven and bake at 350 degrees for 30 minutes.
3. Remove and put the eggs in a bucket of ice water for at least 10 minutes.
The only tricky part about this method is that the cooking time will vary from oven to oven. So, if your oven runs hot, you may need to cook them at 325. However, for my oven, if I cook them at 325 for 30 minutes, they don’t cook all the way. So I cook mine for 30-32 minutes at 350 degrees. So, it may take a couple test batches, but let me tell you, after a little trial and error, this method is AMAZING. So easy and they’ll cook perfectly every time!
Just a word of advice. Do a SMALL test batch until you figure out your oven temp. Don’t, say, test 18 eggs all at once if you’re not sure what temperature to use…not that I did that or anything. Luckily, eggs are cheap!
The eggs might get some brown spots as they bake:

smoothie-bag.jpg.xxxlarge_2x

2. FREEZE YOUR SMOOTHIES IN MUFFIN TINS
Yes, make your smoothies ahead of time, then pour into muffin tins and freeze. This will let you have quick and easy to make smoothies every morning. Check out this recipe
Coffee Fig Smoothie Cups

spiral veggies

3. Chop or Spiral Veggies in Advance
Too hangry to make dinner at the end of a long day? Cut veggies in bulk ahead of time to avoid wasting precious minutes chopping on busy weeknights. Zucchini noodles (“zoodles”) and butternut squash noodles will stay fresh in the fridge for 3-5 days, and chopped vegetables like carrots, onion and pepper will last a week when refrigerated properly in a sealed plastic bag or tupperware.

Veggie-bowls

4. Roast different vegetables with same cooking time.

Roasting vegetables is a great way to bring out their natural sweetness, but waiting 30 to 40 minutes for each pan of nutrient-rich goodness to cook can be time-consuming. To prep a large batch of veggies, try pairing them based on roasting time. Fast-cooking vegetables that can bake in the same pan include asparagus, mushrooms and cherry tomatoes; slow-roasting vegetables include carrots, cauliflower, onions, potatoes and parsnips.

Portion-Control-Jars

5. Make portions crystal clear.

Guard against overeating by portioning your nuts, pretzels, veggies or favorite nibbles into plastic baggies or portable jars. It’s easy to mindlessly munch when you’ve got an entire bag sitting in front of you, but having just enough ready to go for lunch or a snack will keep you from going overboard.

smoothie

6. Bag up smoothie ingredients.
Ever put a little of this, a little of that in your blender and end up with a super-sized smoothie? Save yourself from unnecessary calories by pre-assembling and freezing the ingredients. By measuring out your berries, yogurt (frozen in an ice cube tray) and greens ahead of time, your shake will be perfectly portioned, every time.

meats

7. Skewer meats for quick portions.
Kabobs aren’t just for street meat. Weighing your chicken (or salmon or beef) and putting it on wooden skewers can help you control how much you’re eating in one sitting. (Four ounces of chicken has approximately 36 grams of protein, and six ounces of salmon has 34 grams of protein.) Cook up a batch and save some skewers for the rest of the week. If you’re using wooden ones, remember to soak them in water so they won’t catch fire in your grill or oven.

jars

8. Pre-assemble jarred lunch salads.
Think salad from home is a no-go because it always gets soggy? Think again. Using a glass jar will save your veggies from getting mucky before lunchtime. Put your dressing at the bottom of the jar, layering sturdier vegetables like peppers and beets, and then saving the leafy greens for the top. Put a paper towel square at the top to absorb moisture if you’re storing the salad for multiple days.

Six-crockpot-soups

9. Use Freezer Bags For Storage
When you start meal prepping for the week, space in the fridge quickly disappears. Room is at a premium. Put foods that won’t be smashed (or you don’t care if they do) in freezer bags to save space.

costco

10. Cook a ton of vegetables on meal prep day.
If you are prepping a protein, say like buffalo chicken, it’s nice to have some already cooked veggies to put the protein over. Make one or two freezer bags of veggies, already cooked and seasoned, and add a fist size serving to every meal that doesn’t already have vegetables mixed in.

 

Screen-Shot

11. Buy Your Own To Go Containers
If you are finding your car or office filling up with tupperware, or will be traveling, invest in some high quality togo containers. They are cheap and reusable, but they can also be thrown away if needed.

build own containers

12. LABEL EVERYTHING
Your fridge will soon be filling up with all sorts of containers that you are using to store your healthy eats. Don’t let them go bad, but also, don’t eat expired food. Use a marker or crayon to label. Put; WHAT IT IS, as well as the DATE YOU MADE IT.

chicken

13. Cook one thing and use it for multiples.
Cook and shredded a chicken on Sunday. On Monday, use it for shredded chicken salads. On Tuesday, add it to some zucchini noodles and sauce.   On Wednesday, put it over some veggies and add BBQ sauce. On Thursday, mix it with some eggs for chicken omelettes. Sometimes meal prep might only mean prepping the ingredients that take the most time to cook.

costco-chicken

14 The Pre-Made Chicken
If you don’t have time to buy some lean protein, head to Whole foods, Safeway or Linardi’s and buy their rotisserie chicken. When you get home proceed to pull all the meet off the carcass and put into a Tupperware bowl. Use two forks to shred it. Now you have a quick and easy protein to add to any meal.

tracking sheets

15. Plan To Cheat
The mistake most often made is people want to be perfect, and they are…for about a weak, and then they binge. Plan to cheat and eat out or have a drink but only %10 of the time. Use a chart like the one above to track how much you cheat vs eat good. It will help you see where your problems are.  Then you can improve them week over week.

 

If you want to have it “AAAL” are ready to  lose fat and inches in your Arms, Abs, A** and Legs?

You Need to Apply for our Upcoming Spring I Want It “AAAL” Team Transformation Challenge!

It is team transformation contest with $5,400 in cash prizes for the best team transformation and best individual transformation. Call us at 925-672-577 or register by clicking on the image below for more information:
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Focusing Only On Weight Loss Could Be Making You Fatter

There are countless programs out there nowadays whose sole focus is on weight loss.  There is a reason for this, because that’s what most people primarily focus on! You see it on T.V, in magazines and even in gym’s in most cities. They promise you will lose 10, 20 or even more pounds. In some instances, They promise the results in a very short period of time and others it’s longer, but in either case, losing weight is the sole indicator of success.

Now, we love transformation challenges here at F2C.  It can be the motivation someone needs to start changing his or her life, but the focus is not a means to an end. It’s the beginning of something bigger! We focus on healthy eating and exercise habits with the main goal of fat loss and lean muscle gain.  This not only evens the playing field, but it ensures that we are instilling healthy habits that improve health, performance and body composition in the long term. We are committed to changing the way fitness is done.

Now, let’s get to the problem of focusing solely on weight loss. First the focus is on calorie deprivation and restriction, not a good way to start if you want your body and mind along for the ride. The fact is that cutting too many calories will not support muscle, performance, brain functioning, immune system function and recovery etc. Basically many times we are selling ourselves to the rebound weight gain devil, for short term gratification. The damage form this approach will rear it’s ugly head in the months and years to come, it’s sad because for many they just didn’t know better.

Imagine losing 20lbs in six weeks. That would be awesome, right? Think of how great you would feel? Now, how would you feel if after looking deeper into this number, and find out that you only lost 10lbs of fat while losing 10lbs of muscle? You may still be saying,  “Great, I lost 10lbs of fat!”

But, what if we told you that by losing that 10lbs of muscle along with that 10lbs of fat, you actually slowed down your BMR (Basil Metabolic Rate), which is the amount of energy burned or calories burned per day, basically your metabolism. Worse yet, your not leaner, you lost the very thing that helps you look more toned in your stomach, arms, butt, legs and upper back, muscle. Yes, you’re 20lbs lighter, but you just look like a smaller version of your fatter you. That isn’t very motivating.

Here an example that explains this a little better:

Say you weigh 180lbs, and 32%(57.6lbs of fat) of that is body fat, and 68% is lean mass (122.4lbs of muscle). If you don’t know, muscle is your metabolism and requires energy (calories) to thrive.  In six weeks, you lose 20lbs on the scale, but 10lbs is fat and 10lbs is muscle.

You now weigh 160lbs on the scale and are carrying 29.7% body fat (47.6lbs of fat) and 59% of lean mass on your body due to the 10lbs of muscle loss.  You lost 9% of your lean mass (metabolism) and only 2.3% body fat. That really is not that impressive.

Now, because you lost muscle mass it doesn’t come to 70% lean mass, it actually comes to 59% of lean mass.  So where did the other 11% go? Most likely it is water weight, as this is the case with extreme weight loss in a very short period time.

The bigger issue however is the decrease in your BMR (amount of calories burned per day).  You lost weight, but you now have to eat even fewer calories because your body burns 9% less calories per day. Not good.  If you were depriving yourself before to lose this weight, you now are going to have to deprive yourself even more, leading to less energy for your workouts, daily tasks and your willpower!

This is the road most people go down, they lose 20lbs or more on the scale. About half or a little less of it is lost in muscle. In the long run, they gain back all the weight they lost, so in our example above their back to their original weight of 180lbs. If that wasn’t bad enough, their actually fatter then when they started.  They gained back 20lbs of fat to get back to the original 180 lbs.  Now, they’re carrying more fat on their body and less metabolic tissue (muscle) ouch!

Not only does this wreak havoc on your hormones and health, but it also makes it even more difficult to lose weight again, since your now fatter and burning fewer calories than before. You, now, would have to eat fewer calories than when you first lost the 20lbs on the scale. This cascades into thyroid and other health issues. It also leads to frustration and the feeling of failure.

So now, you can see the problem with just focusing on weight loss. It’s important to track your body composition beyond weight loss and fat loss. You must also be able to track whether you’re improving or slowing down your metabolism in the process. This requires that you track muscle gain, muscle loss, water loss, fat loss as well as performance and other health factors.

The most effective programs and strategies focus on improving, body composition, health and performance and they do this by helping you to develop habits and strategies that guarantee success within the context of your life everyday challenges.

 

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success

If You Want To Achieve X,Y and Z Follow These Six Steps

One of the most common questions we hear is, “How do you do it?” Here’s the great part. It almost doesn’t matter what the “it” is! Whether it’s, “how do I dial in my nutrition, how am I going to drop 20 pounds, or how am I going to get my spouse to come in and train with me,” the system for achieving what you want is held within these six simple steps.

Here’s what you do:

#1 – Figure out what you want.

Get specific. Having a clear definition of what you want is integral to actually getting it. Want to drop 20 pounds? Why? What impact is 20 pounds going to have on your life? What awesome things will happen once you lose those 20 pounds? That 20 pounds represent something so much more powerful than just a number, figure that out and get excited by the possibilities!

#2 – Create a plan.

Many times it’s as easy as writing down the first step. More importantly, taking the time to create a plan can help you preemptively tackle potential obstacles, discover resources you might need, and give you a foundation to return to if you lose your way. You need to come up with a blueprint on how your going to achieve your outcome goal of losing 20lbs, this is called a process goal. Be specific on what actions you will consistently take each day and week in reaching your goal of losing 20lbs of fat. These have to be specific, measurable, attainable, realistic and have a timeline on it.

#3 – Seek out a mentor

There are people out there that have done this before. There are people out there that have done this hundreds of times and happily do it every day. They’re called coaches. All coaches at F2C live by this mantra:

“It’s my job to change people’s lives. There is a tremendous amount of trust involved, and it’s my responsibility to earn that trust through consistency and awesome results.”

A great coach will pay attention to your individual needs and help you refine your personalized blueprint (Step #2). They’ll encourage and guide you all the way to the finish line with client centered coaching and outcome based decision making.

#4 – Take consistent action every day.

This is a big one. The Grand Canyon wasn’t carved from a singular force of action, its beauty and majesty was created over 5.4 million years of persistent force. It’s what we do every day that defines us. Changing one habit at a time will make it easier to stay consistent. Don’t start out trying to eat the perfect meal five times a day. Just start with 1 small behavior change at a time and see how it results in big results overtime. Patience is our biggest commodity and it is the key to achieving long term success.  Building habits is the foundation of finally having control over your eating habits, your body, lifestyle and health.

#5 – Review your progress.

Track it, track it, and track it! Monitoring your progress will boost your confidence when you are successful and help you reassess if you wander astray. Tracking is also imperative to isolating the individual parts of your plan. You’ll be able to answer questions like “What can I dial in even more?” and “Where am I putting in more effort than necessary?” This is called outcome based coaching. Come up with an initial plan, measure, and if everything is on track continue with the original plan, if not, adjust and make minor tweaks and measure again. The key is to find your swet spot and what works best in the context of your life.

#6 – Renew your goals.

What happens when you achieve your goal faster than expected because you used these simple steps? By now you’ve built up all of this momentum and as Sir Isaac Newton said, “An object in motion tends to stay in motion.” Because you’re following this 6-step success cycle, you can apply this momentum to anything. You can circle back into new fitness goals, re-direct the energy towards your financial goals, and even apply your forward motion into learning a new skill. It’s easier to maintain and reassign than to start over.

The secret to achieving whatever you set out to do is following ALL of the steps. Like any system, it only works when you use it!

If you’d like some help (Step #3), come and see us, call us 925-672-5777 or email us at info@fit2thecore.com.

 

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