Six Steps To Success

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 are you going to do and how are you going to feel when you’re 20 pounds lighter?

my goals are smart - goal setting concept - handwritten text on a napkin with coffee

 

#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.

Action Plan

#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.

“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 an awesome results.” -TR

A great coach will pay attention to your individual needs and help you refine your personalized plan (Step #2). They’ll encourage and guide you all the way to the finish line.

Patty Coach

#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 breakfast.

female chopping food ingredients

#5 – Review your progress.
Track it, track it, 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?”

tracking sheets

#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.

An image of a nice clock with time to renew

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!

 

 

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6 Principles For Getting The Most Out Of Your Workouts

We live in a day and age where extreme is the recipe of the day for whatever ails us. If your overweight then go on an extreme diet, a  cleanse, shake diets, etc.. The same holds true for exercise. The harder and more extreme the workout the more effective people feel the workout to be. They judge the effectiveness of a workout by how sore or exhausted they are at the end of the workout, and the list goes on and on.

It’s no wonder the media is filling our head with so much misinformation, just the other day their was news report on T.V. covering a boutique GYM that was touted for having the hardest workout in the city, what a discredit to the fitness and health industry, this is like going to a Doctor who prescribes the strongest pain killers for curing the common cold! The prescription just doesn’t match the diagnosis, and there is a reason, because their was no diagnosis in the first place.

Also how many times has a trainer put you through a workout without sitting you down and asking what you want to achieve, what is your exercises  and injury history, and even more than that assessing your movement so they can prescribe the most effective exercises in helping you achieve your goals without risking injury.

If any of this sounds familiar to you then these 6 principles are going to go a long way in helping you get the most out your workouts and looking and feeling your best

So here they are, “6 Proven Principles For Getting The Most out Of Your Workouts” that will help you to cut through the clutter of ridiculousness and outright ignorance that is going on throughout the health and fitness industry today.

” Methods Are Many, Principles Are Few,

Methods Often Change,

Principles Never Do”.

6 Proven Principles For Getting The Most Out Of  Your Workout

1.Get your Movements Assessed

It’s amazing how little respect people have for movement when it comes to working out. It is the most under-appreciated principle for getting leaner and healthier. We get are body-fat tested, our cholesterol tested etc, but when it comes to our movement we don’t put much thought into it. We use the Functional Movement Screen here at F2C and it specifically tests seven fundamental movement patters for all humans. This is also the movement patterns which fall in line with our program design. So if a person is deemed to have very little hip mobility then deadlifting, sprinting or swinging kettle bells will not be loaded until corrected as it will add the wrong type of stress to the joints of your lower back and hips, down regulating growth hormones that are responsible or fat loss and muscle building. That’s the good scenario, the bad scenario is damage to your spine, knees or hips resulting in pain and injury . The goal is to help you look and feel better, not worse. So get your movements assessed so you can get started off right, knowing what movements need to be corrected and what movements are good to be trained. This will ensure you will get the most out of  the movements you perform in your workouts, so each day you perform better, feel better and look better.

In-Line Lunge

2. Technique should not be sacrificed for quantity

No matter how hard you think you are working, there is no excuse to use bad form. If the goal is to burn fat or build muscle, there is nothing to support the risk of injury as a result of the wrong dosage of exercise that results in poor technique. Make sure focus on technique, as quality trumps quantity when it comes to maximizing your results.

Lori Push-up

3. Fatigue or soreness should not be confused with the effectiveness of your workout:

Just because you are wiped out doesn’t mean you are doing the right thing. Concepts like “No Pain, No Gain” have been so ingrained into us that a common goal in training is complete exhaustion. Instead of the searching for fatigue, using the minimum effective dosage for maximizing your results, no more, no less. Yes, training may produce soreness and fatigue, but that is not your goal, and if it is make sure to budget in weekly visits to a physical therapist, as this approach will only lead to pain and injury.

woman-ice-knee-400x400

4. Recovery should be the first thing built into any program

You do not get better during training; you get better when you are recovering from it. During that recovery from strength training, muscles are built and fat is lost. Recovery therefore is doing the most important thing in reaching your goals: making gains toward fat loss and building lean muscle. You must plan the proper amount of recovery in between sets and circuits as well as in between training sessions (nutrition, sleep, stress management, massage, diaphragmic breathing etc.). See overtraining as nothing more than an overdose of a stimulus and something that will take you further away from your goals.

Crocodile Recovery Breathing
        Crocodile Recovery Breathing

5. Proficiency in exercise technique is paramount

People like to do new exercises. The trouble is that most people have not learned proper technique and form on an exercise to earn the right to place it into their training. Just because an exercise is added to a circuit is not an excuse to have never practiced it or terrible at performing it. Actually, a good rule of thumb is that exercises added to a circuit should be ones you have been taught correctly and understand how to perform. You need to understand that exercise require proper skills and having a good coach will ensure that you get the most out of your exercises and workout.

Squat

6. Select appropriate exercises and correct weights

Adding too much weight does not make you tougher, it makes you careless. Too much weight can negatively impact form and the effectiveness of an exercise. The goal of strength training is to cause metabolic disturbance so you can increase your metabolism, thus increasing your ability to burn more fat calories throughout the day. Poor form leads to sub-optimal metabolic disturbance and as mentioned above injury, as you aren’t maximizing the amount of muscles involved in a specific movement or exercise, thus greatly decreasing the effectiveness of the exercise and the workout. Make sure you select the correct exercises and weights. This will insure that you’re training safely and maximizing the effectiveness of your workouts.

Bad Sqaut

 

There you have it, 6 principles that will ensure you not only look better, but perform better and most importantly, Feel Better for years to come!

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10 Drop 2 Jean Size lessons from Fit-2-The-Core

Over the past 7 years, our team has coached hundreds of people just like you here at Fit-2-The-Core Drop 2 Jean Sizes, feeling Stronger, Sexier and more Confident. We’ve helped them feel Stronger, Sexier and more Confident!

The results have been incredible. To date, over 100 jean sizes have been lost and over a 100 of lives changed

After working with all these people, and charting their progress and behavior changes, we’ve pinpointed 10 key lessons that makes the D2S program work; lessons anyone can follow to looking and feeling, Stronger, Sexier and more Confident in their jeans.

These are things that you can use immediately to Drop 2 Jean Sizes, feeling and looking Strong, Sexy and Confident, no matter where you’re at now.

Lesson 1: Put as much emphasis on nutrition as exercise.

When most people think about losing weight or getting in shape, they only think about exercise. They sign up for a gym, hire a personal trainer, or grab a book or a magazine to find a workout plan. But while exercise is a crucial part of losing weight and getting healthy, it’s not the only piece.

Research shows that with exercise alone you can expect to lose only about half a pound to one pound per month. That’s less than inspiring. Sad, really.

So if exercise alone gets dismal results, what does work? Simple: Focusing on nutrition and eating habits along with exercise. With a program that combines both nutrition coaching and an exercise program, you can expect to lose five times more fat in the same one month period.

That’s why during out Drop 2 Jean Size program we spend a lot of our time coaching nutrition strategies. And that one detail makes a huge difference in the kind of results our clients get.

But when it comes to Dropping 2 Jean Sizes and feeling and looking Strong, Sexy and Confident, we know that an equal amount of time should be spent on helping clients with their nutrition, eating habits and workouts.

Takeaway: Yes, you should exercise.  But you must put just as much energy, if not into nutrition.

Lesson 2: Find a big motivator.

We’ve all heard that to make a big change, motivation must come from inside. And it’s true. We all need a “reason why” — a real purpose and a sense of why losing fat and getting in shape is important to us.

But sometimes you need extra motivation to actually start making a change. You need a big motivator that pushes you into action. This could be simply committing to a short-term program that will hold you accountable to reaching a certain goal such as dropping 2 jean sizes.

You know those jeans that have been sitting in your closet, that you haven’t been able to wear for years. Remember how Strong, Sexy and Confident you felt in those jeans, imagine having that feeling again and committing to fitting in those by a set date! Hang them up, tell your friends, your significant other, your co-workers, create accountability in every aspect of your life so failure is not an option.

If you threw those jeans away, then I bet you couldn’t find a better excuse to go buy a new pair of jeans that are 2 sizes smaller than you are now. In our Drop 2 Jean Size program, not only will you be fitting in those jeans in just 8 weeks, you will also be feeling Stronger, Sexier and More Confident walking around in your new body and jeans.

How’s that for motivation,

Takeaway: What’s your big motivation? How can you make it even bigger?

Lesson 3: Find something to lose.

Throughout our Drop 2 Jean Size Program, we need to be held accountable. There needs to be something at stake, something to lose if we don’t follow through or if we drop out early.

With our Drop 2 Jean Size program, we take away all of the risk to our clients by guaranteeing results during as long as people stick with the program for 8 weeks and do 90% of what we ask them to do. If they follow the program, they will have an amazing body transformation, dropping 2 jean sizes feeling Strong, Sexy and Confident once again. If for whatever reason they don’t, we’ll give their money back, no questions asked.

But if they drop out on their own accord before the 8-weeks is up — or if they don’t do at least 90% of what we ask — then we not only don’t give them their money back, we spend it on frivolous parties to celebrate their departure.

Just kidding about the departure party, but there will be a  Red Carpet party  at the end of the program in celebration of your success and a Gift Certificate for your new pair jeans!

The principle here? The harder it is to quit, the easier it is to succeed.

Takeaway: Raise the stakes and put something at risk to keep you going.

Lesson 4: Choose proof over theory.

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Most people get lured into trying out untested theories, and have only disappointment and wasted time to show for it in the end.

No one wants to start an exercise or nutrition program where the success rate is zero. Yet a lot of people invest their time and money in something where they’re not quite sure if it works.

With our Drop 2 Jean Size program, we take away all doubt by showing our clients’ before and after photos. These photos answer questions like:

“Does the program work?”

“Who else have you helped?”

“Are there people like me who’ve done this?”

If you’re looking for results, only commit to a program that can prove it actually works. With our Drop 2 Jean Size Program, we show you exactly what the program is capable of, before you begin.  In fact, you can even talk to our clients directly on our Facebook page.

That kind of transparency is only possible when a program really works. Success doesn’t hide.

Takeaway: Commit only to a proven program, and leave the theories for everyone else.

Lesson 5: Don’t just rely on motivation.

One of my favorite quotes is: “Motivation is what gets you started, it’s strategies that lead to success.”  That’s especially true in our Drop 2 Jean Size Program

During our Drop 2 Jean Size Program, we give you strategies that will ensure that even when your motivation starts to wean, your jeans will keep getting looser. Without these strategies in place you will lose momentum and get overwhelmed, eventually quitting altogether.

Sadly, some people find this out the hard way. They rely solely on motivation and make a heroic effort to follow a strict diet and make it to the gym every day of the week.

Relying just on motivation may work for a little while, but pretty soon your motivation will crash and burn and you’ll let life get in the way ending up right back where you started.

That’s why it’s important to have strategies that will ensure you stay on track when your motivation is off track.

-On the go strategies

-What if strategies

-Food preparation strategies

-Home base strategies

-Eating out strategies

and these are just a few…

With our Drop 2 Jean Size program we give you real life strategies that set you up for long term success, ensuring that when motivation is down, your consistency goes up.

It’s these strategies that ensure that our clients consistently follow a healthy set of eating and exercise habits they practice consistently that guarantees they will drop 2 jean sizes in just 8 weeks and yes, you will look and feel Stronger, Sexier and more Confident!

Takeaway: Rely on Strategies more than Motivation

Lesson 6: More often than not, diets don’t work

Most people go on a strict diet when looking to lose weight. The problem? These diets are too strict leaving you feeling deprived, irritated, tired and worst of all you can’t eat out, go to family functions or hang out with friends without feeling like an outcast.

No matter how enthusiastic you are, diets are tough to follow. For example, you get busy, you’re not always prepared, the kids get sick, your boss expects you to work late, it’s always someone’s birthday etc.

You follow the plan perfectly. You follow it too perfectly, too well for too long. Diets are meant for very short-term goals such as preparing for athletic competition, fitting into your wedding dress and cutting weight for physique competitions. The problem is that they are not meant for the long run, and once the goal is met you have two issues. The first, you don’t know what do after the goal is reached going back to old habits, ending up right back where you started. Number two you continue to follow the diet for too long and develop eating disorders and lasting health issues.

Diets focus on nutrients. Real people eat food. For example, we eat meals and most often with other people, we eat meals that match our cultural background and social interests, we rarely measure things precisely.

Instead we should build strategies as mentioned above along with habits and systems that help you live a healthy and fit lifestyle in the context of your real life.

We’ve figured out how to help you lose two jean sizes in only eight weeks without having to starve yourself.

There’s no dieting or starvation involved, just healthy, sensible eating. We give our clients a list of foods to eat and foods to avoid so they get maximum fat burn from this program. We even give them a guide on how to put it all together and make their own meals, so it fits their lifestyle, cultural background and lifestyle which allows them to include friends, family and coworkers into their own health and fitness rather than excluding them from it when following a diet.

Takeaway: For long term success follow nutritional guidelines and strategies that you can fit into your lifestyle feeling Strong, Sexy and Confident long after the program had ended.

Lesson 7: Find someone to answer to.

You need someone in your corner who helps keep you accountable and picks you up when your motivation wanes.

At Fit-2-The-Core we constantly remind our D2S’ers to practice their new habits, and we go over their workouts, and measure their progress. In fact, our clients must answer either “yes” or “no” letting their coach know what they did in their nutrition journals.

Did they practice their new habit today?

Are they still practicing their prior new habits?

How many times this week are they committing to work out?

What is their nutritional consistency for the week?

This accountability helps our clients stay on track even when things get tough. And of course, their coach is always there to help in whatever way they can.

Takeaway: Put someone in your corner to hold you accountable.

Lesson 8: Measure actions, not outcomes.

We can’t control outcomes, but we can control our actions that may lead to those outcomes. In other words, you can’t focus on losing 20 pounds since it’s an outcome that’s out of your control. Every day you step on the scale, you’re focusing on what you don’t have.

“I still have 17 pounds to go. I’m not even close to there yet. This is so frustrating.”

Instead of focusing on the outcome, our D2Sers  focus on their action, the small, healthy things they do consistently every day. Instead of focusing on what they don’t have, they turn their attention to what they do have.

“I’m going to do my workout today.”

“I’m going to practice my new habit and eat 5 servings of vegetables.”

“I’m going to use my “what if strategies” and contact my coach if I have a question.”

Actions practiced daily, lead to Dropping 2 Jeans Sizes and longer-term success. Focusing on outcomes only leads to frustration and despair.

Takeaway: Track what you have control over – your actions.

Lesson 9: Let your coach track results

While you’re busy with your daily habits and behaviors, you’ll need someone — a coach to monitor your progress and make small adjustments if needed.

This frees you to focus on the most important thing within your control: your daily behaviors.

During our Drop 2 Jean Size program, our coaches closely monitor each client’s progress, photos, and weekly compliance to see if their behaviors match their goals.

If they do, our coaches are there to offer support and answer questions. But if the coach sees something that needs tweaking, they can make an educated decision to change one small thing to help steer the client back on the right path.

Takeaway: Find a coach to monitor your progress and save you from “wondering and worrying.”

Lesson 10: Choose a support group.

Here’s something you’ve probably heard before: “You’re the average of the 5 people you spend the most time with.”

But this isn’t just some sound-byte. It really applies, especially when we’re talking about amazing body transformations.

People who have a strong network of friends, co-workers, family members, or even complete strangers on the Internet often have more dramatic transformations than someone who goes at it alone.

With a good support network you can connect with people when you’re excited, confused, or wondering what to do next. You’ll have people around you who can offer feedback, guidance, and support.

Our D2S clients have the ability to connect with their coach or with other Drop 2 Jean sizes members-only Facebook group and once a week during our weekly accountability and support meetings. When you have a bunch of cool people all focused on one goal, it’s truly amazing what you can accomplish.

Takeaway: You’re the average of the 5 people you spend the most time with. Choose wisely, and build a good support group.

10 Drop 2 Jean Size lessons from Fit-2-The-Core

There you have it; 10 lessons for an easier and more successful body transformation:

1. Put as much emphasis on nutrition and exercise.

2. Find a big motivator.

3. Find something to lose.

4. Choose proof over theory.

5. Don’t rely only on Motivation

6. More often than not, diets don’t work.

7. Find someone to answer to.

8. Focus on behaviors, not outcomes.

9. Let your coach track the results.

10. Get a support network.

What to do next

So what do you do with all of this?  Here’s what: the key is to make one simple change right now. Don’t try tackling all 10 (that violates most of the lessons!)  Instead, take an inventory of which of the 10 you already have. Do you have a support network? How about mentor or a coach? If not, it’s time to get one.

Next, take an inventory of the things you don’t have.  Do you have confidence in the workout and nutrition program you’re following? Do you need to be less heroic and more in tune with your small daily habits?

Pick one thing, and start there.

Of course, in our D2S coaching program, we take care of all 10 of those things and much more. If you’d like to work with us, we’d be happy to help. All you have to do is click on the link below, and we’ll tell you exactly what to do next.

Drop 2 Jean Sizes In Just 8 Weeks!

But remember — what you do is not nearly as important as actually doing something.  You won’t get anywhere if you don’t start.  So go through the 10 Lessons, pick one thing, and do it right now.

Because getting started is the most important lesson of all

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eating out

15 Healthy Fat Loss Tips for Eating Out!

Eating out can be the one thing that destroys your fat loss efforts. Now I’m not going to tell you not to eat out, heck I eat out once in awhile, I Love the experience and the food.

I’m sure there are times you might go out for social events, travel, family dinners, special occasions and even work-related lunches or dinners etc.

So knowing that you eat out once in a while or maybe more than once in a while I’ve come up with 15 tips to help you eat out without expanding your waistline and sabotage your efforts in feeling and looking Strong, Sexy and Confident.

1. Take One Bite At A Time

Inhaling your food in a few bites, or gulps, results in a larger amount of food entering the stomach at once.  This is not only bad for digestion and absorption but it can leave you feeling bloated and with unpleasant gas problems (so I’ve heard).  Eating slower will ensure you don’t over eat because it takes about 20 minutes for your brain to register that you’re full.  If you eat fast or gulp fast then you eat beyond the point of fullness and this leads to unhealthy weight gain. If you want to lose fat and get lean, enjoy your food and eat slower.

2. Broiled or Baked?

Do your best to order you food broiled, steamed or baked. Broiling and baking remove fat as the cooking takes place, opposed to frying and deep-frying add extra fat calories.

3. “Take It Away!”

That’s what you say when they bring by the basket of “free” bread.  Have your waiter take it away and don’t even bother letting it sit there to tempt you. If it’s not starring at you then you won’t eat it. Nothing in life is “free.”  Your belly will “pay” for it later!

4. Avoid Eating Out Late!

Go out for dinner early so you’re not ordering a double chocolate ice cream brownie dessert at 10pm at night. You are probably familiar with the theory of eating processed carbohydrates and fats causes weight gain and I’m a firm believer in this message.  Some experts argue that total calories are the main factor in weight gain and a small amount of carbs in the evening time will have minimal harm, and I agree.  However, restaurant dinners usually contain more than a “small handful of carbs” so not only will the excess calories get stored as fat but you’ll spike your insulin causing fat storage while you sleep.

5. Pass The Salt

Although you need a bit of salt for chemical reactions in your body and nerve impulses, you’ll get more in your diet than necessary without even trying.  For example, 2 slices of bread supply more than your daily requirement for salt.  Too much salt has been connected to heart and kidney diseases.  Bottom line, don’t add salt to your food.

6. Steam Your Vegetables

The most nutritious form of vegetables is raw so eat your veggies like this whenever possible. Cooking destroys much of the nutritional content. If you’re in a restaurant, ask them to steam your vegetables instead of boiling. Boiling will suck out 50 to 75 percent of the nutrient value. Considering vegetables are not cheap, this is a horrible way to throw your money down the toilet.

7. Ask for Fruit Or Oatmeal Instead Of The Bread

I love eating out for breakfast, it’s my favorite meal of the day. You need complex carbohydrates to shrink your waistline, breads are never your best bet. Even whole-grained breads are more refined than potato or oatmeal. Always ask for oatmeal instead of all the bread that comes with your breakfast meal. You can often get a side of tomatoes or fruit instead of the starch for cleaner calories and a lot more fiber.

8. Skip the Appetizer

It’s almost sickening to see how much food the North American culture consumes when we eat out.  Do you really need an appetizer?  Do you have appetizers when you eat at your home? You do realize appetizers are complete money grab, right? And another meal in itself!  Enjoy a nice entree by not getting filled up and charged extra for food your body does not need.

9. “Undress” Your Food

For example, instead of ordering a grilled chicken sandwich loaded with fat-packed mayonnaise, ask them to hold the mayo and request some mustard instead, which will control your caloric intake.   If you’re ordering any kind of meal with sauce, have the server bring the sauce on the side.  If you’re really want to feel Strong, Sexy and Confident, just say “No sauce.”

10. Never Order Sodas

Always order water and lemon (and lime) or a unsweetened iced tea.  I often just ask for a jug of water for the table so I don’t have to wait around for the server to return. After a few “free” refills on soda, you can consume easily over 500 calories, which is a meal in itself!

11. Don’t Let the Menu Bully You Around

Never be afraid to custom order your meal.  Most restaurants nowadays will honor some simple requests like “no sauces”, “extra veggies”, “steamed instead of boiled” and no added oils.

12. Save The Alcohol for Special Occasions

Not only is alcohol overpriced in restaurants but it also costs your waist line 7 calories for every gram. And alcohol stops your body from burning fat for up to 3 hours. If your goal is to lose that belly fat and feel and look Strong, Sexy and Confident then be prepared to cut back on your alcohol and if you “must” get an alcoholic beverage than go with a glass of red or white wine to get a bit of nutrition. Limit your intake to just one drink. Another problem with drinking more than one beer or glass of wine at a restaurant is that it impairs your judgment – making you likely to order more deep-fried foods, extra bread and some dessert. Not to mention, tomorrow’s workout is going to suffer.

13. Sugar Substitutes

When you’re finishing your dinner with a coffee, cappuccino or espresso, go for sugar free i.e. Even though sugar substitutes like Stevia are among one of the most tested food compounds in the world and for the most part are considered safe. One packet of sugar contains about 15 calories while artificial sweeteners contain no calories. I advise you to use the famous saying, “Everything in moderation.”  The ideal standard to shoot for would be to avoid sugar and artificial sweeteners completely.

14. Table Rules

After a night out for a dinner you can drive home knowing that either 1 of 3 things happened based on how you feel: Leave the table satisfied and you will feel Strong, Sexy and Confident. Leave the table full and you feel bloated, lethargic rushing to get home to get out of that outfit that no longer has you feeling Strong, Sexy and Confident!

15. Buy Yourself an Awesome Cookbook!

Eating out is great but there is nothing like cooking a gourmet dinner in your own home at a fraction of the cost. An awesome cookbook will provide creative freedom over what you eat. Without options, you’ll always cater to the “same-old-same-old” which can get boring and bland and lead to more cravings and poorer food choices.

There you have it, use these 15 Tips to ensure that you are always feeling and looking Strong, Sexy and Confident in any outfit of your choosing J

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The “Missing Link” To Feeling and Looking Your Best

If I had a penny for every time I hear the statement “ I know what to do, I just can’t seem to do it”, I would have a lot of pennies 🙂

It’s clear that in the age of the Internet we have so much information about exercise and nutrition at our fingertips that you may feel the same way, you know what to do, you just can’t seem to put it altogether or in most cases, keep it together.

Once you reach a certain level of knowledge and experience, the missing link is no longer a new exercise program, the perfect nutrition plan, or a new supplement to try.

The one thing you’re missing is this: being accountable—to someone or something—for your workouts and nutrition.

“Accountability is the acknowledgment of responsibility for your actions with the obligation to report, explain, and be responsible for the resulting consequences.”

In other words, accountability keeps you consistent because you have to report back what you’re doing—or not doing—in the gym and in the kitchen to someone else.

In fact, accountability is more important than personal motivation for this simple reason:

Simply put: if you can’t be consistent, you can’t make progress.

And that’s why accountability—not the perfect exercise or eating program—is the thing that turns everything around.

I will take 70% nutritional and exercise consistency throughout the year over 100% adherence 2 to 3 months out of the year. One will lead to consistent progress, while the other will lead to disappointment and frustration. This is the “ALL” or “NOTHING” mindset, which often leads to nothing. I think most people start with the wrong mindset and believe that weight loss or reaching their goals is some kind of race, which is why most (90% fail in the long run).

It’s often these times of nothing that we start to look for the next program or the next new diet, when the answer to your problem is right in front of you, ACCOUNTABILITY.

Accountability is the key to consistent and long-term progress. Without it you have nothing but motivation to rely on and I’m sorry to tell you that motivation is simply going to fail time and time again.

You are not going to want to get up every morning for you workouts, you are going to want to eat that ice cream, drink your wine or eat that bag of potato chips in your cupboards that have been calling your name, Without accountability those weak moments where you give into temptation will just lead to more and more and more if you don’t have someone and something to be held accountable to, to reel you in and remind you of your commitment to your health and fitness.

So, the big question? How do you get accountability?

Here are two strategies you can use immediately that I learned when completing my Precision Nutrition Master Level 2 Certification:

Accountability strategy #1: Commit to more… and/or less.

 To be consistent, you need to commit to more, and/or less. Let me explain what I mean.

We all make half-hearted promises to ourselves, only to get frustrated and break them soon after. And that’s fine (and understandable). But for a different result, we need a different sort of commitment.

Option 1: Commit to more.

The idea is to commit to something bigger than your self. Bonus points if you can make it fun.

One of the easiest ways is to set up a contest with friends. Who can go the longest without skipping an exercise day? Who can cook the most meals at home instead of eating out?

Notice that it’s not about achievement (who lost the most weight, etc.). It’s about doing.

Focus on and reward yourself for what you do (going to the gym, cooking a meal), not what you achieve, at least at first. Because that’s what you have immediate control over.

What do you think you can accomplish with just one month of consistent workouts and healthy eating?

What about one year?

Our members are about to commit to our 100 Workout Challenge in the last half of the year starting on July 1st. This comes to 4 workouts a week for the next six months. This is a perfect example of committing to more.

Option 2: Commit to less.

 This is the tough one. Our natural tendency is to over-promise and under deliver, especially to ourselves. One of the easiest (and most counter-intuitive) ways to stay consistent is to do the opposite.

Under-promise and over deliver. Consider every promise you’re about to make to yourself a rough, first draft.

Before truly committing, ask yourself, “On a scale of 1-10, how confident am I that I could do this every day for the next 30 days?”

If your gut reaction is anything other than “9” or “10”, find a way to make that promise smaller or easier.

For example turn “I’ll cut out sugar every day” into:

“I’ll stop eating each meal when I’m 80% full.”

Eat what you’re already eating, just slightly less.

“I’ll eat one (more) home-made meal a day.”

Focus on mindfully creating a single meal.

“I’ll eat one big salad a day.”

Focus on eating one more well-chosen meal, even if you have to buy it. Even fast food chains have salads with chicken these days.

And turn “I’ll go to the gym every morning at 6AM” into:

“I’ll do 40 air squats at home, right after waking up.”

Do something with no travel or equipment required.

“I’ll get two solid workouts in per week, scheduled in my calendar, and go from there.”

Reduce the commitment to something you can always stick to; do more only if you can, making it entirely optional.

“I’ll park further away from work / school and walk the rest of the way.”

Even easier.

Those are just examples, of course. You’ll find one that works for you.

Keep reducing the commitment until it feels too easy for you. Until you can answer “9” or “10” without even thinking about it. Those are the things that you can actually do consistently.

“Your daily accomplishments can be big, but keep your commitments small”

Option 3: Commit to both more and less.

Commit to something big and external (like the friendly bet with your friends or co-workers) or one of our challenges throughout the year.

And while doing so, commit to tackling only one part of that larger commitment at a time. Reduce the size of each mini-commitment until you feel almost 100% confident you can actually do it for 30 days.

Accountability Strategy #2:
Get some help from at least one other person.

Have you ever went through a time when you started skipping one or two workouts each week because you were too “busy”?

The exercise didn’t matter much in the context of one week—it’s not like you felt like you were getting out of shape every time you skipped one. But they started added up. Within a month you missed nearly half of of your gym time. Not good.

And it was showing in the mirror. you looked a little less “in-shape” than you would have liked. Plus you just felt crappy and a little guilty.

Obviously your problem wasn’t a program one. No special workout routine, new diet plan, or magical supplement could help.

What you had was an accountability problem. You weren’t committing to anything. And because of that, you were slacking.

This happens periodically to some of our members when they stop committing to more or less with their coaches or peers. They just start to go through the motions and stop leaning on us for support and accountability, or they just too busy and slowly make less and less time for themselves.

So in this case we reach out in an effort to get them to commit to one of the three options above.

Even though they they have access to an effective work out and  know how to eat healthy, they still struggle at certain times of the year.

So we reach out and ask them to commit to more or less so we can hold them accountable to their goals.

Of course they could still skip their workouts if they wanted to. But that would result in their coaching calling to check in and find out why they missed their workout or didn’t follow through on a nutritional habit that they committed to.

Not surprisingly, when they recommitted and became accountable to more or less with one of our coaches, they often don’t miss a single workout, or get back track with eating “X” amount of compliant meals a week.

And they feel incredible.

What can you learn from this?

First, know that we all sometimes struggle with staying in shape. It’s no big deal and doesn’t mean you’re deficient in any way. It just means you’re human.

Second, know that if you’re struggling to get in shape the best thing you can do is hire someone to keep you accountable, this is exactly why our clients are able to continue to make progress in the long run, as soon as they start to get off track, our coaches are able to reel them back in. They also have the benefit of having a friend our workout partner who will meet the at the gym or hold them accountable to to their commitments.

Keep track of your commitments and check in with who is holding you accountable every week or every two weeks, but make sure to regularly track so your coach, trainer or workout partner so they can support you, by holding you accountable.

The goal of these strategies are to be consistent so you can  continue to make progress throughout each and every year. It’s these small but significant wins that lead to how you want to feel, look and play for the rest of your life.

 

 

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