99% of the time the biggest results come from the small CHOICES we make everyday

We all want the quick fix, magic formula, and the easiest path to get the biggest results. I hate to break it to you, but that’s not the way it works.

Are you hitting snooze 10 times before getting out of bed and missing the morning workout? What are you doing to your body during the day that is preventing you from getting a solid nights sleep?

To much coffee? Alcohol at night? Did you know it takes 24 hours for caffeine to completely leave your system? Did you know alcohol prevents you from getting proper sleep?

Are you hitting a plateau in your weight loss?

Can you replace the chips at lunch with a fruit or veggie? Can you replace your soda with water?

I’ll be transparent here. I have to wake up at 3:50am every morning. For the first two weeks I was absolutely miserable because I was so sleep deprived. I was trying to be in bed by 7:45-8:00pm so I could get a solid night of sleep but it took me at minimum an hour to fall asleep at night. I realized, I was drinking way to much coffee!

The solution: I made a small choice to drink decaf coffee and have it before 12pm. Bam, my sleep quality improved!

We are all at different spots in our health and fitness journey. I’m not sure where you are at, but I am convinced that it is the small choices we make over time that create a huge impact! It doesn’t have to be out of this world complicated either. It is the small CHOICES done over and over again.

Do my genes determine my health and body transformation goals?

With over 7 billion people on this planet none of us are the exact same. We all have different hair, eyes, skin color, genes, and body type.

Some of us have a natural ability to burn fat and gain muscle without even trying while others have a hard time burning fat and gain weight easily.

The good news is our “natural” body type does not determine the end result. It certainly plays a factor in how we plan to achieve our health, fitness, and body transformation goals but it is just the starting point.

As one author put it, “the factors you can’t control such as natural body type and genes are small potatoes compared to the ones you can control.”

So what can you control? Training, nutrition, and lifestyle.

Do you train? How often do you train? How intense is the training?

What do you eat? How often do you eat?

Are you active? How many hours are you sedentary/watching tv?

My point is this, don’t get caught up comparing yourself to others. Sure, it may take you longer to lose weight, burn fat, or gain muscle, but be patient, and be consistent! It will pay off.

Focus on your progress, and don’t get caught up comparing yourself to those who seem to naturally and effortlessly burn fat and be fit.

You got this!

3 advantages of large group training

Training  in general, can be a struggle. Whether it’s a lack of motivation, lack of understanding how to perform exercises, or you simply find it boring. Try exercising with a group of people and see if it works for you!

1. Fun and motivating

It is a challenge to have fun and stay motivated when you are working out by yourself. Training with your friends and peers can help encourage you through the tough parts and keep the energy high throughout the session.

2. Community Support

There is something special when you have hard working people working side by side with you.  Comradery starts to build and relationships begin to form.

Personally, I have met some great friends through fitness and exercise.

However, you not only have the support of your peers, but the trainers are there to help you with your form and technique. Don’t let your lack of fitness stop you.  Both the trainers and the people you’re working out with will be supporting you the whole way!

3.  Change in routine

Sometimes you just need to change your routine. You may find yourself doing the same thing day in and day out, and if you’re like me, you get bored very easily.  Break free from the same old exercises and try something new!

Every day is a whole new set of movements and exercises. I promise, you won’t get bored.

Failure is necessary if you want to progress and grow exponentially

I used to believe this lie that if I failed at something I wasn’t good enough and shouldn’t do it. That is so far from the truth!

“I have tried so many times to lose weight but continue to fail miserably.” Or, “I eat healthy for about a week or two but fall off the wagon every time.” “I try to wake up early to workout but I just can’t seem to get out of bed to do so.” Sound familiar?

Lets be real for a moment and acknowledge the fact that failure sucks. It can be embarrassing, discouraging, and uncomfortable. I do believe though, failure can be an incredible tool to help you grow.

When you take a risk and fail at something, mistake(s) were made along the way.  Imagine if you took the time to identify the mistakes that were made, correct those mistakes, and have the guts to try again. Odds are you will succeed or at least make a lot of progress. The goal at our bootcamp is not to beat you over the head and make you feel horrible about your current circumstance and failures. Instead, we want to encourage, support, and push you to be better.

I hope to give you clarity on the solutions for overcoming failure and help  you recognize the challenges that come with overcoming failure. 

1.

Solution: Identify the mistakes that were made. Write down every single hiccup or wrongdoing that led to your failure.

Challenge: Not many people are willing to sit and  figure out where they went wrong. Don’t expect to do the same thing over and over again and get different results.

2.

Solution: You must course correct and create action steps for overcoming the obstacles and mistakes that were made. Just because you have identified the problem does not mean it will be fixed. Take the time to make necessary changes.

Challenge: Do not be lazy with this. It takes legitimate time and effort to come up with an excellent game plan to win.

3.

Solution: Have guts and determination to try again and again and again. Failure is just part of the game. Who cares! Fail. Keep failing because every time you do you are able to fix the problem and get closer to your goal.

Challenge: Maybe you are like me and believed the lie that if you failed you are not good enough and shouldn’t do it.  Don’t believe that lie.

 

3 keys to setting goals when trying to lose weight

Where do I start? Can I do this for the long haul?  Is it actually achievable?  The answer is not complicated or confusing. However, if it was easy everyone would be doing it. It takes a bit of planning and discipline but it will absolutely transform your weight loss journey and bring your dreams to reality.

  1. Set specific and measurable goals

    You need to be very specific with what you want to achieve. “I want to lose weight” or “I want to have a smaller waist line” is not going to cut it. A better way to phrase it would be, “I want to lose 50 pounds” or ” I want to lose 6 inches from my waistline.” If you are not clear on your goal you will settle for less than you want and you will  have no way of creating a detailed road map to get to the end result.

  2. Have a time frame

    “I want to lose 50 pounds.” Awesome, when? Six months? One year? Ten years? You get the point. Without having a clear deadline it will be difficult for you to set mini goals and progress during the bumpy ride called life.

  3. Break down your BIG goal into detailed mini goals for each month and week.

    Yes, that seems way to tedious and time consuming but I promise you it is necessary. Life is chaotic and things pop up that can temporarily derail us from our goals. Be relentless in the details so that when you have a set back you know exactly what the next step is and where to pick back up.  Once the plan is  written out it is up to you to do it.  You will surprise yourself with just how much you can accomplish regardless of setbacks if you have a detailed plan.

    Here is an example of what I mean by setting mini goals in order to get to the BIG goal. If your goal is to lose 20 pounds in 3 months that tells me you need to lose about 6.5 pounds a month and  a little over 1.5 pounds a week.  Losing 20 pounds in 3 months now seems much more doable knowing that you only have to lose  about 1.5 pounds a week.