Far too often fitness is presented as complicated and confusing.
Nothing could be farther from the truth.
I always try my best to give you the most up-to-date tactics to help you burn body fat and get into awesome shape with a simple fitness blueprint that gets lasting results.
Don’t get me wrong! Simple doesn’t mean easy.
It takes hard work to drop pounds, get fit, and be the envy of all your friends.
But knowing that it simply takes eating nutritiously and moving with intensity and purpose is better than listening to all that noise out there about what other so called, “experts,” think it takes to get results. (fad diets, infomercial devices, hours of exercise, etc.)
Being fit comes from living the following simple everyday practices:
1. Throw out your big dinner plates. Using small plates at home effortlessly reduces portions and promotes fat loss.
2. Continue to make exercise a regular part of your life. Establish a network of accountability with workout partners so that you can help each other stay on track.
3.Know what you want to accomplish. Visualize the end result of your hard work.
4. Believe in YOU. I know you can accomplish your goals.
5. In order to get strong and health you have to challenge your body beyond what it can comfortably do. All the results you want are located outside of your comfort zone.
6. Drink more water. In fact, water should make up at least 90% of your daily fluids.
7. Ask for help. I’m not just your trainer during your session.
8. Don’t be afraid of high intensity intervals for your cardio. The worst thing that is going to happen is that you strengthen your heart and lungs and burn more fat at rest.
9. Pump up your metabolism by eating a healthy meal or snack every three hours. This food should be unprocessed, low in fat and high in fiber.
10. Forget will-power; it’s about WANT-power. How badly do you want it!
11. Never eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.
12. Fat contains twice the caloric density of carbohydrates and protein, so limit the amount of it that you eat. Fill your meals with lean protein and carbohydrates from animal sources, leafy plants and whole grains.
13. It’s OK to be a skeptic. Watch out for products that are labeled as, ‘health food.” Always read the nutrition labels and make your own informed opinion.
14. Talk is cheap. Act now and get the job done.
15. Exercise with people that are in better shape than you. This will encourage you to push your limits.
16. Never indulge in negative self-talk. Your body follows your mindset. Always be positive!
17. Don’t drink calories that aren’t a protein drink.
18. Pay attention to everything that you eat. Don’t just mindlessly eat throughout the day. That is how excess calories get packed on.
19. Keep consistent. Exercise at least five days each week. Less than that and you are just barely maintaining yourself.
20. Expect more from yourself. Not just in exercise, but in all of life.
21. Never eat High Fructose Corn Syrup (look for it on labels and stay away). It spikes your blood sugar levels and encourages your body to store fat.
22. Eat plenty of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, great for good health and fat loss.
23. Always do cardio exercise after strength training to encourage fat burning. Your stored carbohydrates will be depleted during the strength training then your body will rely on fat stores to get you through the cardio workout.
24. Always have protein and carbohydrates at breakfast to get your metabolism going strong and to help energize you all day long.
25. If you know that you deserve better…then go get it!
26. Challenge yourself during each workout. Try something new and exciting.
27. Set specific, measurable goals each month and do you best to reach or surpass them.
28. Don’t feel comfortable eating carbohydrate in the evening? Just eat more carbohydrates earlier in the day and then cut down to just protein and veggies at night.
29. Put an end to your struggle to get and stay fit. Decide on what you want to accomplish. Commit your best effort to achieving it. Then go out and perform at a high level to earn it.
Print this list and place it somewhere that you’ll see every day.
Committed to YOUR fitness success,