Women Looking in Fridge

The Battle of the Yummy Splurge vs. The Lazy Cheat

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

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

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

Yummy Splurge:

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

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

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

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

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

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

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

 

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

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

_________________________________________________________________

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

__________________________________________________________________

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

_________________________________________________________________

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

take out menu

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

Whole Foods Chicken

 

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

POPEYE’S SUPER SPINACH SMOOTHIE

smoothie

INGREDIENTS:

• 1 scoops SFH Low Carb Grass Fed Vanilla Protein

• 1 cup unsweetened almond milk

• 1-2 cups spinach

•½ frozen banana

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

• 5 ice cubes

Blend and Enjoy:)

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

tracking sheets

 

 

__________________________________________________________________
Enjoy your week!

Read More

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!

Read More

d2s-ad2015

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.

carroll3Slide1

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

Read More

Slide1

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.

 

 

Read More

Good Habits

The 10 Habits Of Good Nutrition

Before we begin, I’m going to level with you here: changing the rules means changing your habits – and it’s difficult. Not only does it take a desire to change (the “want to”) but also a strategy (the “how to”).

The “want to” is all your own. But the “how to” is something I can help you with. It’s what I do best: I’ve committed my career to helping people change their rules and change their habits. I’ve seen firsthand what works and what doesn’t, both in the research and in the field, so I can help you skip the common pitfalls, bust the prevailing myths, and fast-track to success.

I’m not going to soft-pedal it, though. Depending on where you’re at right now, this could mean making big changes. But by making those changes to how you eat, you’ll also reap the rewards.

You’ll improve your mood and sense of well-being, the quality of your sleep, they way you perform in day-to-day activities or during athletic events, and of course the way you look.

To do so requires a systematic approach. Here I’m going to teach you a critical part of that system, the Triple S Criterion(created by John Berardi of Precision Nutrition) and the 10 Rules of Good Nutrition, make no mistake, though: even just by applying the principles outlined here, you’ll be ahead of nearly 99% of all recreational exercisers and elite athletes – never mind the general population.

The Triple S Criterion

What’s the Triple S Criterion? Well, it represents a three-step way of evaluating a strategy for its usefulness.

Step 1: Simplicity.

Are the rules easy to follow?

Step 2: Science.

Are the rules based on sound scientific principles?

Step 3: Success.

Have the rules actually worked for people like you?

No matter what nutritional information you’re given, you’ve got to apply that three part test. If the answer to each question isn’t a resounding “YES,” you might as well toss the info out the window.

Think again about those nutritional rules you came up earlier, the things that have influenced your thinking. Would they pass the test? Are those rules based on simplicity, science, and success? And importantly, have they produced the desired effect, a lean healthy body that you’re able to maintain easily? Have those rules built a body that you’re happy with when looking in the mirror?

 If not, perhaps they could use a re-evaluation.

The 10 rules(Habits) of good nutrition

Below, I’d like to present my 10 Rules of Good Nutrition, rules based on the Triple S Criterion above. In doing so, I hope to accomplish 2 goals.

First, I want to help you rethink your whole nutrition approach and provide you with a new set of nutrition rules and habits, a set that swiftly moves you in the direction of your goals.

Secondly, I want to show specifically how these strategies offer much more than a few ideas – they represent a complete success system, fully integrated into the basic habits of good nutrition.

So here are the 10 rules of good nutrition that are not only proven but pass the Triple S Criterion.

1. Eat every 2-3 hours.

Are you doing this – no matter what? Now, you don’t need to eat a full meal every 2-3 hours but you do need to eat 5-8 meals and snacks that conform to the other rules below.

2. Eat complete, lean protein each time you eat.

Are you eating something that was an animal or comes from an animal – every time you feed yourself? If not, make the change. Note: If you’re a vegetarian, this rule still applies – you need complete protein and need to find non-animal sources.

3. Eat vegetables every time you eat.

That’s right, in addition to a complete, lean protein source, you need to eat some vegetables every time you eat (every 2-3 hours, right?). You can toss in a piece of fruit here and there as well. But don’t skip the veggies.

4. Eat carbs only when you deserve to.

Well, not ALL carbs – eat fruits and veggies whenever you want. And if want to eat a carbohydrate that’s not a fruit or a vegetable (this includes things like simple sugars, rice, pasta, potatoes, bread, etc), you can – but you’ll need to save it until after you’ve exercised and for your first meal in the morning(Breakfast). Yes, these often heavily processed grains are dietary staples in North America, but heart disease, diabetes and cancer are medical staples – and there’s a relationship between the two! To stop heading down the heart disease highway, reward yourself for a good workout with a good carbohydrate meal right after (your body best tolerates these carbohydrates after exercise). And in the morning as this will be the meal that breaks your fast and is your energy to start your day. For the rest of the day, eat your lean protein and a delicious selection of fruits and veggies and goo fats.

5. Learn to love healthy fats.

There are 3 types of fat – saturated, monounsaturated, and polyunsaturated. Forget about that old “eating fat makes you fat” maxim. Eating all three kinds of fat in a healthy balance (about equal parts of each) can dramatically improve your health, and even help you lose fat. Your saturated fat should come from your animal products and you can even toss in some butter or coconut oil for cooking. Your monounsaturated fat should come from mixed nuts, olives, and olive oil. And your polyunsaturated fat should from flaxseed oil, fish oil, and mixed nuts.

6. Ditch the calorie containing drinks (including fruit juice).

In fact, all of your drinks should come from non-calorie containing beverages. Fruit juice, alcoholic drinks, and sodas – these are all to be removed from your daily fare. Your best choices are water and green tea.

7. Focus on whole foods.

Most of your dietary intake should come from whole foods. There are a few times where supplement drinks and shakes are useful. But most of the time, you’ll do best with whole, largely unprocessed foods.

8. Have 10% foods.

I know you cringed at a few of the rules above. But here’s the thing: 100% nutritional discipline is never required for optimal progress. The difference, in results, between 90% adherence to your nutrition program and 100% adherence is negligible. So you can allow yourself “10% foods” – foods that break rules, but which you’ll allow yourself to eat (or drink, if it’s a beverage) 10% of the time. Just make sure you do the math and determine what 10% of the time really means. For example, if you’re eating 6 meals per day for 7 days of the week – that’s 42 meals. 10% of 42 is about 4. Therefore, you’re allowed to “break the rules” on about 4 meals each week.

9. Develop food preparation strategies.

The hardest part about eating well is making sure you can follow the 8 rules above consistently. And this is where preparation comes in. You might know what to eat, but if isn’t available, you’ll blow it when it’s time for a meal.

10. Change your environment.

Changing how you think and feel is hard. Changing your environment isn’t. And by shaping your environment, your body will follow. But why should everything be so hard, all the time? There’s no need to white-knuckle the willpower. You can actually make change much easier by simply changing your environment. Harness your brain’s autopilot for the side of good: By just changing what’s around you in small ways, you can make changes without even thinking about them.

Some examples:

1.Use smaller plates and cups. Most people eat everything on their plate. Use a smaller plate and you end up eating less naturally.

2.If there’s a food you don’t want to eat, avoid keeping it around. Why risk the temptation? Make it less convenient to eat.

3.Have fresh, healthy whole foods prepared and in plain sight. Veggies and fruits on your kitchen table or counter; that’s a good start.

4.Park your car farther away from where you’re going so you have to walk.Those extra steps add up.

5.Keep your bike ready to go by the front door. Instead of driving, consider biking.

6.Get a dog that needs walking. Even better, one that will chew up your couch as punishment if you don’t take it for a daily spin around the block.

7.Sign up for a CSA box. This way fresh, healthy produce and/or organic meat is delivered to you.

These are just a few effective strategies for awesomeness:)

Habits and your environment are the keys to your success, as your motivation will wane from time to time, so having these habits in place will ensure that you stay on track during those waning moments of your life.

Want to feel more awesome, more powerful, stronger, more confident or maybe you just want to feel better. Come in and give us a 14 day test drive  for only $89. It’s simple, just Email us a info@fit2thecore.com or give us a call at 925-672-5777 to schedule your complimentary strategy session today.

Read More