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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workout

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.

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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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why

10 Reasons Why You Can’t Lose Fat

1. Poor relationship with food:

For many individuals in Western societies food has become a source of preoccupation and distress, with an equal increase in dietary restraint. Dietary Restraint is defined as the desire to restrict food intake in order to lose or maintain weight.

Dietary Restraint is not related to caloric intake or weight. In naturalistic studies, self reported DR predicts weight gain rather than weight loss, DR may act as a subtle but chronic psychological stressor. DR increases psychological stress in a variety of ways. DR can serve as a source of chronic disappointment and shame when one fails to meet unrealistic goals for food restriction and weight. This is one of the major fall backs with diets that have strict rules that attempt to overhaul your lifestyle in a very short period, that results in DR in the short and long term.

So get in touch with your self and your food. Develop a healthy relationship with food first, and then worry about the rest of this list!

2. Poor nutrition:

You will never out-train bad nutrition! Stop cutting calories, stop skipping meals, stop eating processed foods, and seek the services of someone who can coach you on how to determine how you should be eating.

Basically, stop eating C.R.A.P. Yes, that is actually an acronym which stands for C = cola, and corn. Corn is universally contaminated in the U.S. and is almost completely genetically modified at this point and is nutritionally bankrupt. R = Refined foods; A = additives and alcohol; and P = processed foods and pasteurized dairy. All of these foods will serve to make you fatter and I do not care how much exercise or cardio you do – you cannot out train bad nutrition.

3. Wrong exercise.

Many people are over exposing themselves to too much cardio exercise and are simply overtraining. Remember, “work out” means that you have to expend energy to get the job done. If you are already running on empty, working “out” will only serve as an additional energy drain on the system.

Many people don’t realize that continued stress with exercise without appropriate recovery will take its toll short and long term with joint health, endocrine health and chronic adrenal fatigue. A body that is overstressed over trained will down regulate all the hormones responsible for muscle gain and fat loss.

The fact is that our clients do half the work and get better results in health, body composition and performance that most places that just let you beat your body up every single day.

4. Poor attitude:

You must have a positive frame of mind when making nutritional and lifestyle changes if they are to be part of a lasting change. If you start a new exercise or nutritional program with a poor attitude and thoughts of what you are giving up or losing by making the necessary changes, you are doomed from the start.

5. Lack of Quiet Time.

Quiet time is necessary for introspection so that you can get very clear about what you want and why you want it. No quiet time means you have no time for introspection, which means all you are doing day in and day out is pouring yourself out. This will lead you to being very fatigued. I recommend sitting quietly in a dark room (alone) and just breathe and be a witness to your thoughts for at least 20-30 minutes per day!

Not only will this give you introspection, but also it is a great stress reliever. Again stress will stop fat loss in its tracks, no matter how well you eat or train.

6. Adrenal fatigue.

The adrenals are linked to the function of nearly every major physiological system in the body. If they are wiped out due to chronic stress of any kind, you will have a hard time losing weight despite even the best nutritional and exercise efforts.

7. Thyroid Dysfunction.

The thyroid is a key regulator of metabolism. When dysfunctional, this gland will serve as a major roadblock to weight loss success. The function of the gland is also related to the function of the adrenals. Yo-Yo dieting is a big culprit of this as well as poor eating habits. And again stress and lack of sleep.

8. Hormonal Imbalances.

Forget about losing weight in the presence of hormonal issues. It simply will not happen. Bad Diet, Too Much Exercise, Stress, nutrient deficiency and not enough sleep all lead to hormonal imbalances.

9. Poor Detoxification Capacity.

The body stores toxins in fat. If you have a history of eating the Standard American Diet (loaded with toxins), your detoxification system is likely overloaded. With that, you are likely to not have the nutrition on board to run the primary and secondary detoxification pathways efficiently. When this is the case, the body will not allow you to burn fat to prevent the further overloading the detoxification system. This is obviously not good for your fat loss goals.

You don’t need some crazy detox supplement, the best and most natural way to detox the body is to eat unprocessed whole natural foods.

10. Poor Sleep.

The body handles its physical and neurogenic/psychogenic repair during the hours between 10 p.m. and 6 a.m. Poor and disrupted sleep can lead to issues in virtually any physiological system in the body. Poor sleep can also lead to over consumption of carbohydrates, stimulant (caffeine, sugar, etc.) cravings, fatigue, and poor mood to name a few. These will all sabotage your weight loss efforts.

There you have it, if any of the reason is part of your daily life, then fixing them I your first order of business to get your fat loss and health track.

We will be opening up registration soon for our ‘Most Powerful You Coaching Program”. Our Most Powerful You Coaching Program is not “another diet plan” or “get skinny quick” gimmick.

You’ve probably tried that stuff already. (And you’re probably tired of it.)

Instead, Our Most Powerful You Coaching Program is a different, better, and more fulfilling way to improve your body and live a good, healthy life.

Eating, moving, and healthy living should be an extension of who you already are. It should bring joy. It should play nicely with everything else in your world.

Above all, health and fitness should be simple, do-able, realistic, and manageable for your busy life.

We don’t tell you you’re bad or lazy or broken, or take stuff away from you. Or give you a bunch of rules you can’t follow.

Instead, we help you to embrace your best self and add healthy, positive practices to your busy, real, and messy life.

One day at a time. One small step at a time.

Stay tuned.

 

 

 

 

 

 

 

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belly2017

4 Proven Steps For Turning Your New Year Resolutions Into Reality

Over the last 14 years, I have helped countless people make permanent improvements in their eating habits, lifestyle choices, body composition, and health. Put bluntly, I know how to help people lose ugly, unwanted body fat with proven strategies that ensure long term success. Now, make no mistake about it, a big reason for this is because our integrated fat loss training and nutrition system is second to none. I have done countless hours of research and trial and error and I have had hundreds of people as real world case studies to prove that our system flat out works. But, today I am going to share a secret with you that is much more powerful; a secret so powerful that if you fail to put in place before you even attempt to lift a weight or eat your next vegetable, will lead to an 85% chance of failure.

So, let’s just get right to it. What do you think is the real secret behind my client success? Well, if your answer was as integrated and proven training and nutrition system, then your answer is wrong. Yep, it’s an incredibly effective program, but unfortunately it’s useless if someone is unwilling to start it AND stick to it, right? New Years is just around the corner and there will be millions of people who will start an exercise and nutrition program and by February most will have quit. So, it appears that the most important component of changing your body is finding the motivation to achieve your goals, and that’s the main focus of this article today. I am going to literally walk you through our initial strategy session and four step goal setting process that each one of my clients undergoes before they start working with us. This is so important to fat loss success that It is a requirement for any new client to be considered for joining our program.

Before I get into this goal setting process, I just need to get something off of my chest. I know a lot of people think goal setting is just a cheesy, useless thing. Unfortunately, these people just don’t get it and frankly if you are one of those people, please do us both a favor and stop reading this article and go buy another useless weight loss book or pill because I simply cannot do anything for you. I can only help people who have an open mind and are willing learn. I simply cannot help people who already think they know it all and think they are too good to take some time to figure out what the hell it is that they actually want to accomplish. The bottom line is that the most successful people out there, and I mean not just weight loss success, I am talking business, lifestyle, etc., are shamelessly goal driven. They know exactly why they want to do something and harness that super motivation to figure out what and by when they want to go about accomplishing it. Furthermore, they plan and prepare for every possible roadblock they will encounter in their path to success. This is what I want to teach you how to do today, so let’s get to it!

Step One: The What (The Goal)

belly-2354_1280

The first thing I need to know from a prospective client who first walks in my doors is what do they hope to achieve here at Fit-2-The-Core. This is an objective goal such as lose 20lbs of fat, lose 3 jean sizes, tone up in my arms, abs and legs (basically lose inches) etc. These are SMART goals that are Specific, Measureable, Achievable, Realistic and that have a Timeline, this is the gold standard of goal setting. Now that we have the goal, we move on to step 2.

Step Two: The Why

why

This is where it’s time to get real. In almost every initial consult I do, when I ask why achieving this goal is so important to them, here is the typical blanket response that I first hear:

“Well, I just want to get healthy and lose some weight I guess.”

Nope, I don’t buy it. Sure, I know they want to lose weight and be healthy, I mean who doesn’t, but really WHY do they want to do this? Seriously, what is it that’s going to get them up at 5 am to get their butt here for their morning workouts in or take a couple of hours on Sunday to plan and prepare their meals for the upcoming week? Your why must be very powerful motivator for you, or else everything else that gets in your way, time, money, stress, the weather, no energy etc. will always take precedence over your goals.

Let’s face it: everybody, including YOU, wants to look better naked. Stop giggling, you know it’s true and frankly that’s okay because the desire to improve one’s appearance is the most powerful motivator there is. This shouldn’t be such a big surprise since the main life mission of humans, or any species for that matter, is to procreate. This is instinctual. And obviously, looking better makes this more of a reality.

So, after a little digging, I find out the real reason why they want to do this; I find their past or pain and then establish their current and future ambitions. Some people want to be able to take pictures with feeling self-conscious, in other words they want to feel confident in how they look, which will positively impact their social life and personal life, which will lead to more positive relationships with family friends and coworkers. Others want to get back into their favorite pair of jeans that they haven’t been able to get one leg into for the last five years, in other words they want to feel sexy again, which make them feel powerful and in control over how they look and feel about themselves. Then there are those who want to look and feel more attractive to ignite some passion back into their relationships and/or put for their best image at work. And of course, my personal favorite is preparing for big events that have built in deadlines. Wanting to get as lean and tight as possible to rock that dream bathing suit in Mexico, or get off the plane in New York when visiting family, you haven’t seen in two years to blow them away with your new body, or being a classic beauty in your wedding dress on the big day, it all works! This is the stuff that gets people jacked up and ready to commit to making some real changes. How do I know? Well, I just shared with you verbatim the exact “WHY’S” of some of our clients here at Fit-2-The-Core.

You must figure out your personal WHY. To make this even simpler for you, just answer this question: What awesome things might happen if you did make progress, how would your life be different, what would you be most proud of? How would your social life, mindset and environment change if you achieved these goals. Once you establish this, everything else is becomes so much easier.

Step Three- The When: When do you want to accomplish it by?

calendar

So we already figured out the what and why it so important to you: So, now we need to establish when the goal(s) need to be accomplished by in order to realize this subjective dream(Your Why).

Well, from a logistics standpoint and keeping things as cost effective as possible, there are three major ways I track “look better” progress with my clients:

1). Measuring Body Composition:

in-body-interpretation-sheet

Many people get stuck by simply measuring their bodyweight. Unfortunately, the scale only tells you how much you weigh, not what your weight is comprised of. This is very short sighted when it comes to changing the way your body looks and works. Using a measurement tool such as the In-Body you can measure how much fat you lost and how much lean muscle you gained while also monitoring your total body water. We can even measure your BMR (Basal Metabolic Rate) which is calorie burned at rest. So lose fat gain muscle and your body looks better and burns more calories each day at rest. This is great because when we are talking about gaining control of the way your body looks and feels this is the holy grail of fat loss. This tells us a lot about your hormonal profile and if we are upregulating fat burning or fat gaining hormones. So if you just focus on deprivation of calories and bodyweight lost on the scale, more often than not you will soon be right back where you started or even worse, fatter than when you started. But if you can measure your body composition then you can make sure you stay on the right track, losing fat and gaining metabolically lean tissue on your way to a much better version of yourself.

2)Dress/Jean Size:

cynthia2

This is probably the simplest and most effective method I believe people should use for tracking whether or not you look better. I think it’s safe to say that if you are dropping dress and/or pant sizes that you will be looking better, right? Your best bet is to also select one dress or one pair of jeans that you really want to get into since that is the true end goal in mind. I tell my clients to assess how they are fitting in their preferred dress/jean size tracker on a weekly or bi-weekly basis either for tracking maintenance or for tracking continual change. We call these thermometer jeans, if their cold they to to cinch things up, if their hot, then their right on track! For those of you would want to argue that every outfitter has different sizes, well that’s a mute point if you use the same pant or dress size to track. There’s nothing more powerful than being able to feel yourself comfortably get into clothes that used to almost rip when you put on.

3)Digital Pictures:

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Pictures don’t lie, that’s the bottom line. If you want to look better, what better way is there to assess this than pictures? I cannot begin to tell you how important this is. Taking a before picture is essentially you telling the whole world that you are ready to change and that you are ready to do whatever it takes to make those changes. They key is take pictures wearing exactly what you want to look your best in. Now, don’t be sending me nude pictures of yourself, ha (though you can keep these for yourself to track if you’d like). Maybe it’s taking pictures of you in the dress or pair of pants that you are using to track your dress or pant size. Or maybe it’s a sleeveless shirt and tank top that you want to wear during the summer. And if you want to see your abs, then you best believe that you need to take pictures of your abs to track how much more definition you get. Take a front, side, and rear view picture and be sure to note the exact conditions in which the picture was taken (lighting, distance from camera, time of day/week, etc.) to be as accurate as possible in your assessment. The clients whom I’ve transformed that failed to take before pictures in the past have nothing but regret about it. Your before pictures will become your trophy and they are an absolute must if you really are serious about getting results that count. We tell our clients to take new pictures either bi-weekly or monthly until they reach their goal(s).

Step Four- Planning and Preparing for Roadblocks:

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What are the big obstacles that will prevent you from having the success you desire? What’s contributed most to past failures?

Now that we know the what and why, it’s time to plan and prepare for any obstacles that might get in your way of getting the job done based on your own personal schedule. These are considered your process goals, the behaviors and habits that will lead you to your goal. This consist of nutritional habits, workout habits and mindset habits all which require that you plan and prepare.

In general, the number one thing I hear is that people are too busy and tired and don’t have enough time to get their workouts in or make their meals. Well, I don’t care how busy you think you are, there is always hidden time throughout the day and week that can be freed up if your re-prioritize. It’s simple if you plan and prepare you will save more time than just trying to wing it. Seriously 2-3 hours of preparation on the weekend will save you triple that during the week. So think back to why you wanted to do this in the first place and then examine what’s most important to you. Make your workouts and your meal times just like work appointments. Either you make the appointment or you don’t. And if you want to keep your job (or get your dream body) then you better make that appointment.

Another big obstacle is alcohol. People like to drink and unfortunately alcohol is about as detrimental to burning fat as it gets. Again, what’s more important to you, looking and feel sexy or getting hammered. The choice is yours. Remember, once you achieve your goal(s), alcohol can be added back in with moderation. But know this, lean people just don’t get wasted unless they are genetic freaks. Low alcohol consumption is needed if you want to look your best year round and that’s a fact.

Lastly, many people deal with boredom eating or emotional eating. Boredom eating means just that, eating to fill up dead time when you have nothing better to do. The best way to deal with this is, you guessed it, to do something! Find an active hobby to keep your mind off of eating when boredom strikes and you can beat this trend. Emotional eating describes the use of food to cope with stress or to reward for accomplishment. Food is not unlike drugs or alcohol in this regard, it can be very addictive. There is no quick fix for emotional eating other than avoiding trigger situations (bars, parties, etc.) and trigger foods (starches, sugars, fast food, etc.) in the short term to break bad habits. You can only do this by being mindful about when you come across these situations, once you become aware then you can come up with strategies on ensuring they happen less and lees overtime.

So you must first have a goal, then you must figure why achieving this goal is so important to you, this is your true motivator. You then must come up with a plan or a timeline to reach that goal. This consists of introducing new habits bi-weekly or weekly depending on your personal readiness to change and then you must take action by planning and preparing. And most importantly understand that the road to success is littered with ups and downs, so treat the downs as learning opportunities not a time to beat yourself up and feel sorry for yourself. Get back on your feet and remind yourself of your why, then take the next positive action toward your goals and leave the past behind moving forward to making your New Years Resolution a Reality.

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