Composite image of new years resolutions on january calendar

Why Your New Years Resolutions Are Holding You Back

The New Year is right around the corner and you are eager to start 2018 strong. Throughout the month of December with every workout you miss, piece of pie you eat and every glass of wine you drink, you keep telling yourself that on January 1st I’ll recommit to my nutrition and workout regimen. The ole reliable New Year’s Resolution, that for most just gets them through the holidays guilt free, with promise to themselves that they will get it together on January 1st with their New Year’s Resolutions.

This may seem normal, I mean everyone does this right? Yes, most people do, but most people who take this approach usually end up right where they started by end of February , so maybe this isn’t the recipe for success. Maybe after all the years of failed New Year’s Resolutions you finally have come to grips that it’s these very New Year’s Resolutions are what have been holding you back all these years. There is a fact that can’t be denied, that most people have forgotten and giving up on their New Year’s resolutions by the end of January. Each year is filled with one excuse after the other, I’m too busy, it’s too hard, it’s not working, I’m too tired, I don’t know what to do, I’m hungry all the time, eating healthy is boring and the list goes on and on.

The main issue with New Year’s resolutions is that many people use it as an excuse not to get started right now, they rely solely on the motivation of the New Year to get started on eating better and working out more consistently. They rely merely on the motivation and excitement of the New Year.

The reality however is that the reason many people fail to reach their health and fitness goals is simply because they rely too much on motivation, and this is one of the biggest reasons why your New Year’s Resolutions are holding you back.

Motivation Road Sign with dramatic clouds and sky.

Motivation is great at getting you started, but fails miserably at keeping you going, this is why most people have given up on their New Year’s Resolutions by the end of January. Many of these people hit the gym 5 days a week while completely overhauling their diets and their lifestyle. This works for about 3 weeks and then reality starts setting in, you start to lose that motivation that you had at the beginning of the new year, and getting up 5 days a week starts to get harder and harder, your tired of being sore all the time and the workouts are just too hard, all the sudden those 5 days start to turn into 3 days, 1 day and then no days.

The diet, well you just have time to make all those meals, and in honestly you miss eating carbs and your tired of being hungry and tired all the time. All the sudden the excuses start to slowly creep their way back into your life, I’m too busy, it’s too hard, I don’ like the food I have to eat, I’ll get back on track tomorrow etc. Problem is that tomorrow never comes.

Even though your intentions are good, it’s this strategy of relying solely motivation that is holding you back. The reality is that you will get busy, you will soon find out that it is hard and there will be days that you just don’t feel like working and eating healthy. Motivation ebbs and flows and it’s the only way to stay consistent with your goals is to have strategies in place for those times when your motivation is ebbing, it’s your strategies that will see you through until your motivation is flowing again. It’s normal to not too be excited to workout, or to eat healthy and to want to skip workouts and eat whatever you want. But the difference between those that do it anyway and those that don’t isn’t that their more motivated, it’s they have a strategy to ensure that it gets done.

Don’t want to get up and workout? Make an appointment with your coach each week like it’s appointment. It’s human nature not to want to let others down. This strategy of having someone waiting for you, holding you accountable, can just be that push you need to stay consistent with your workouts. You can also find a friend to workout with, holding each other accountable is another powerful strategy in overcoming a lack of motivation.

Don’t feel like eating healthy. Only have food in your house that supports your health and fitness goals. This again works for you as humans we are innately lazy, and we can make this laziness work for us if we make it more difficult to eat food that doesn’t support our health and fitness goals. If chips, burritos, ice cream and or wine isn’t readily accessible, it will be more difficult to talk yourself into going out of your way to eat foods that won’t support your goals.

Preparation

I you don’t feel like preparing food, you can simply by prepared food in advance, one of my favorites is rotisserie chicken form whole foods. It’s easy, when you get home you can just throw it the oven and warm it up or simple chop it up and make heathy and delicious salad. You can also invest in a food delivery service such as Territory who deliver fresh precooked food to your door, throw in the microwave and you’re eating in three minutes.

These are just a few examples of strategies that we use with our clients hear at Fit-2-The-Core. There is nothing wrong with New Years Resolutions motivation, but make sure that you don’t make the mistake of thinking that you will always be motivated, start to implement strategies that will help you to stay consistent with your workout and nutrition, especially when your motivation is hard to find.

 

Read More

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.

woman-ice-knee-400x400

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

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

Crocodile Recovery Breathing
        Crocodile Recovery Breathing

5. Proficiency in exercise technique is paramount

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

Squat

6. Select appropriate exercises and correct weights

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

Bad Sqaut

 

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

Read More

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