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?

#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.

#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.

#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.

#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?”

#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!

Your Coach

TR

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pumpkin

Six Healthy and Delicious Halloween Recipes

Halloween season is here and the time is now for a big-time reality check: pumpkin season is REALLY when the holiday weight gain starts! While the month of December is typically blamed for holiday weight gain, the fact remains that the pounds actually start to get packed on in late October.

The amount of eats and treats that people consume is alarming. One of the main problems is the smaller “snack sizes” that the candy manufacturers have made available. Eating several “mini” chocolate bars is something people see as “ok“because of their smaller size. In other words, it becomes a lot easier to convince yourself to indulge in these gut-swelling goodies and then you end up eating even more than before!

So now let’s focus on what we can control. Use the following six fat loss friendly Halloween recipes  for keeping the pounds off while still allowing for the occasional indulgence this trick or treat season:

PUMPKIN PROTEIN PANCAKES

Pumpkin Protein Pancakes

Ingredients:

1 cup canned pumpkin

2 egg whites (about 1 cup)

1/4 cup water

1 cup almond flour or oat flour (ground oats)

1 big scoop vanilla protein powder

1 Tsp baking powder

1 Tsp cinnamon

1 Tsp vanilla extract

1 Tsp salt

Optional toppings:

– Tiny dash of nutmeg

– Pure maple syrup or honey

– Butter

Directions:

1. Put everything in a bowl except water and blend at medium

to high speed.

2. Add water to achieve desired consistency.

3. Heat a pan or skillet to medium hot.

4. Scoop 3-4 inches of batter onto the pan. Use a spatula to

check when they’re ready to turn as they won’t bubble like

regular pancakes.

PROTEIN MUFFINS

Protein Muffins

Ingredients:

15-ounce can of pureed pumpkin

2 eggs or . cup egg whites

1 Tsp vanilla extract

1 Tbsp coconut butter (optional)

1 cup almond butter

2 scoops vanilla protein powder

1 Tsp baking soda

1 Tsp cinnamon

. Tsp nutmeg

Drizzle of honey, agave nectar or maple syrup

Handful chopped walnuts

Directions:

1. Preheat oven to 375 Degrees

2. Mix all ingredients together.

3. Scoop mixture into muffin tray and cook for 8-10mins

PUMPKIN PIE SMOOTHIE

Pumpkin Pie Smoothie

 

Ingridients:

• 1 scoops SFH grass fed low vanilla protein

• 1 cup unsweetened almond milk

• 1/2 cup pumpkin puree

• 1 tsp cinnamon

• 1/2 tsp nutmeg

• stevia (to taste)

• 5 ice cubes

Directions:

Put all ingredients in a blender and enjoy!

PUMPKIN COCONUT CHICKEN

Pumpkin Coconut Chicken

Ingredients:

1/4 cup canned pumpkin

1/4 cup canned coconut milk

2-3 pounds chicken thighs, fat trimmed

1 large onion, sliced

1 Tsp coconut oil

1 Tsp curry powder

1 Tbsp cumin

1 small handful minced garlic (2-3 cloves) or 1 Tsp garlic powder

Sea salt and fresh cracked pepper

Crushed red pepper flakes (optional)

Directions:

1. Trim the fat from the chicken.

2. Melt the coconut oil in a pan over medium heat while you salt

and pepper both sides of the chicken.

3. Lightly brown chicken on all sides and add to the crockpot.

4. Add pumpkin and coconut milk to the crockpot, stir, add spices and stir again.

5. If chicken is not completely covered in liquid, add just enough water to cover, then top with sliced onions.

6. Cook on low about 5 hours or until chicken is fully cooked (but not over cooked!).

PUMPKIN PROTEIN PUDDING

Pumpkin Pudding

Ingredients:

1 cup cottage cheese (whole, 2% or fat-free)

1/2 can of pumpkin puree

1/2 Tsp cinnamon

3/4 scoop vanilla protein powder.

Directions:

1. Put the cottage cheese, pumpkin, cinnamon and protein powder (and any of the optional ingredients) in a bowl.

2. Mix until it is thoroughly combined. You can also blend the pudding, before adding the nuts, in a food processor or simply with a with a hand mixer to give it a smoother consistency.

3. Once you have it all mixed up, I think you know what to do from there.

Bonus candy recipe for crushing those sweet tooth cravings:

NO-SUGAR SOUR FRUIT CANDIES

Sour-Candies-copy-1024x680

INGREDIENTS
Serves 12
⅓ cup fruit-only juice (make a batch with your favorite 100% only Juice)
1 teaspoon citric acid, divided
½ cup water, divided
4 (1/4 oz) packets unflavored gelatin
¼ cup coconut nectar
1 Tablespoon arrowroot starch(you can substitute tapioca starch or corn starch)

INSTRUCTIONS
In a small pot combine the fruit juice, ½ teaspoon of the citric acid, ¼ cup of the water. Mix well then sprinkle the gelatin evenly over the top of the fruit mixture. Set aside.
In another small pot, combine the remaining ¼ cup water and the coconut nectar.

Bring to a rapid boil for 5 minutes. Pour the hot nectar mixture over the gelatin mixture. Immediately place over medium heat and stir well until liquid and smooth, about 4 minutes.

Pour the mixture into an 8×8 pan and leave at room temperature for 2 hours. Cut into pieces. Combine the arrowroot with the remaining ½ teaspoon of citric acid and coat the candies. Place the candies on a wire rack and dry for 8 hours or overnight.

*For fun shapes try using a rubber mold, and pour the mixture into the mold in step 3. Enjoy!

NUTRITION
Serving size: 1 Piece Calories: 36 Fat: 0 Carbohydrates: 6 Sugar: 0 Sodium: 7 Fiber: 0 Protein: 2

We must break out of the frustrating emotional eating patterns that sabotage our fat loss efforts during the holidays. Our brains are wired to crave the sugar-laded treats that typify the Halloween season.

So, instead of using Halloween as a reason to justify eating a bunch of junk food we spin the seasonal event to spice up food by making healthier holiday recipes. Halloween thus becomes a fat loss tool for us, an approach that is key to adopting a healthy lifestyle for long-term weight loss success.

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carroll3

Top 5 Secrets For Feeling Stronger, Sexier and More Confident

Are our Drop 2 Jean size clients – many of whom have lost 2 jean sizes and Feel Stronger, Sexier and more Confident – somehow “better” than normal? Special? Extra-motivated? Blessed with “great genes”? No. They’re average Janes. They’ve simply learned – and practiced – what really works.

Our coaches use simple, time-tested methods to inspire, motivate, monitor, and guide our D2S clients to feeling Sexy, Strong and Confident in their Thermometer Jeans!

Today we’re going to pass some of these Drop 2 Jean Sizes “secrets” on to you. They’re simple. (But not necessarily easy.)

Secret #1 Eat slowly:

Check your watch. Start eating. When you’re done, check your watch again. How long
did it take you? Our guess: not long enough. Your goal is at least 15 to 20 minutes per meal. You need that long in order to taste your food properly, and to let your body tell your brain that you’re full. Put your utensils down between bites. Chew properly. Savour what you’re eating. Enjoy it. Spend time with it. You’ll enjoy food more, and get leaner to boot.

Secret # 2 eat until you’re “80% full”:

What the heck does that mean? It means you eat until you’re just satisfied. Until you’re no longer physically hungry. Instead of “stuffed” or “full”. Don’t get hung up on exactly what “80% full” is, or whether you’re getting to “75%” or “88%”. Shoot for the general idea.

Remember: eat s-l-o-w-l-y. Be patient with “80% full”. It takes practice. But once you
get the hang of learning your physical (rather than your social or psychological) hunger cues, this one will be a breeze.

Secret # 3: Get your 3-4 hours. Make them count.

Sure, you could drill yourself into the ground with long, gut-busting workouts. But why?
As we’ve proven, you can get great results with about 3-4 hours of exercise per week.

The trick? Make those hours count.

Our suggestion:

1. 2-3 days a week, weight train for about 45 minutes. Choose complex exercises with
lots of moving parts that give you bang for your buck, such as:

* pullups/pulldowns, rows
* pushups, presses
* squats, deadlifts, lunges
* hip hinges (i.e. swings)

Think movements rather than body parts. Think quality rather than quantity. Put
some tough stuff together in a circuit and give ‘er.

2. 1-2 days a week, do sprint intervals (or do the equivalent, such as intervals on a
rower) for about 15 minutes.

3. Do about 10 minutes of warmup and mobility work every day.

4. Fill in the rest of the time with “active recovery”: gentle, moderate movement such
as walking, swimming, yoga, taking the stairs instead of the elevator, and just plain
old “stay moving”.

Secret #4 Sleep:

Sleep changes your hormone balance and your recovery ability. This changes how your body responds to nutrients, exercise, and stress. The more sleep you get, the leaner you are. The less sleep you get, the fatter, weaker, and sicker you’re eventually likely to be.

At least 1-2 hours before bed, turn off the TV, computer, and cell phone. Darken the room. And get ready to sleep yourself lean.

Secret #5 Forget “willpower” and “motivation”:

Change your environment and your systems. And get social support.
Willpower is a very limited and unreliable bank account. Never count on it. Ever.
Instead, built an environment, a system, and a support network that helps you get to
your goals.

* If food is in your house, you’ll eat it. So, don’t have that food in your house.

* If your gym is horribly inconvenient, you won’t go. So, make it convenient, or buy
some weights for home. And meet a friend to work out.

* If you wait till you feel full of energy to work out, you’ll never do it. So, schedule it like
an appointment.

* If you’re surrounded by people who don’t support your goals, you’ll have a tougher
uphill journey than a spawning salmon. So, take a class, join a group, say hi to other fit folks in your gym, and build a strong social support network of fit and healthy people.

If you’re looking for some great coaching and a 24/7 support group who cheer you on
for 8 weeks, may we recommend our upcoming Drop 2 Jean Size Challenge.

Today, what is ONE, very, very small action you can do to move towards the change
you want? What could you do in the next three minutes? Today?

Do that one small thing. High-five yourself.

Check in each day and make sure you’re doing it. Then, next week, do another very
small thing. Only one. High-five yourself again.

Repeat until ripped and awesome. It’s just that simple!

In just 8 short weeks, you can feel your best again! You can feel….

Strong, Confident and Sexy!

We know how you may feel right now…

You are lost, and can’t find an easy enough solution to get back where you once were with your health. You are desperately looking for a proven kick-start solution that will shrink your thighs and buttocks, tone your arms and abs, and give you some amazing results in only eight weeks – GUARANTEED!

Join our 8-week Drop 2 Sizes Challenge that is changing lives TODAY!
The Drop 2 Sizes Challenge begins this Saturday, September 23rd and we’re only taking on a limited number of challengers so DON’T WAIT!

All you need to do now is… Click on this link, Yes I Want To Drop 2 Jean Sizes! , to reserve your spot for our kick-start seminar and workout on Saturday, September 23rd at 11:00am. Invite your friends to join you!

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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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success

You deserve to be the best “YOU” that you can be

So you’ve just returned from vacation. Your inbox is full, your laundry is over flowing, and you’re phone will not stop ringing. You think to yourself “Wasn’t vacation supposed to make all of this a little easier?” “Why did I even bother going away? It’s so hard to catch up!” You immediately start to think of things you can cut out or compromise so that you can “do it all.” But maybe you don’t have to compromise. Maybe there’s a way to stay sane even after vacation is over.
When we get busy and start to cut corners we immediately take ourselves out of the equation. We put all our “Have Tos” in front our own health and healthy lifestyles. Deep down we all know that if we want to operate at our best, and have the confidence in ourselves to take care of others, we must be at our best.
It may seem counterintuitive to many of us, but being the Strongest version of YOU that you can be results in doing the best work you can do and having the best relationships you can have. When you’re at your best, you feel StrongerSexier and more Confident, knowing that you can handle anything life throws your way.
Here are a few tools for you to add to your toolbox when you’re feeling overwhelmed and not feeling so StrongSexy and Confident!
 Pillow
The Pillow Test
Keep a small journal at your bedside. Before you lay your head down, write a list of all of the things you accomplished today. Nothing is too small to be on this list! It can have anything from “I remembered to take my supplements,” “I stayed positive in a difficult situation,” “I ate clean today” to “I made dinner for my family.” Again, nothing is too small.
Now if there are a few things you didn’t get done today, put them on a separate list for the next day’s list of to-dos. Today is over, so you have to let these go for now. But tomorrow is a new day and with this list you have a plan of action.
Make sure to take one more look at your list of accomplishments after you’ve finished and give yourself some genuine applause. Your applause should be in direct correlation to the effort you put in. If you gave today all you’ve got then you get a standing ovation.
Congratulations your one step closer to feeling Stronger, Sexier and more Confident!
 Frog
Eat That Frog!
We know, it sounds terrible, but it really works! When you look at your list of to-dos there’s at least one frog on it, something that you really hate and don’t want to do. Often times we avoid this item until it is no longer a choice. If you get that done first, “EAT THAT FROG,” you will find that you can enjoy your day without the anxiety of your least favorite task hanging over you.
Some days it may seem like everything’s a frog, but we promise the better you get at making the decision to get the hard things out of the way first, the more productive you will be and the closer you will be to feeling StrongerSexier and more Confident!
Check Off List
Make More Decisions
Clutter and disorganization are often the result of failing to decide what to do about or with something. Instead of putting a decision off, take a few minutes and take action right away. Being decisive saves you a lot of anxiety and keeps you organized.
We hope this help you stay sane as you’re returning from your awesome summer vacations. Remember to make yourself a priority even when other obstacles try to get in your way. You deserve to be the best YOU that you can be, Feeling StrongerSexier and more Confident!

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