So, it may be getting a little challenging, especially if you haven’t exercised for a while. Don’t worry, this is normal but it is very important you understand what is going on.
The reality is, in the first week of starting a new exercise routine, many people will begin to doubt themselves. They begin to doubt their new routine before allowing it to really work. The end result is never good. Another failed attempt at getting in shape.
Not You…Not This Time…Not Now
Depending on what you may or may not have going on in your life right now, change can be difficult if you don’t approach it the right way.
If you have a plan to follow, you can put yourself on the path of success.
I understand that life gets in the way at times but we are going to work through that to help you stay on track and FINALLY get you lasting results.
I want you understand the commitment and focus it is going to take to succeed. I also want you to realize, this is not an overnight process.
Sometimes we have these unrealistic expectations or outcomes, especially about losing weight. Because of these expectations we don’t allow the necessary time for the body to adapt. One word…Patience.
I won’t promise any unrealistic outcomes, but what I can promise you is, if you are mentally ready to commit, this program will show you the way to succeed.
Any Health Issues?
If you are dealing with any health issues whether that is early signs or you have already been diagnosed, my job is to improve your physical activity along with some adjustments to your eating schedule to reduce or eliminate these issues.
My job is to reduce your health risk like Cholesterol and High Blood Pressure before they become major health issues for you. Allowing issues like this to go untreated, can lead to major health issues and even death in the future.
It’s happening faster and faster these days. The foods we have access to is less nutritious and our lifestyles are putting more and more stress on our bodies.
Look Around You
If you look around you, you will notice the majority of people are overweight. Almost 3 out of every 4 Americans are overweight. Unfortunately, many people are becoming comfortable being over weight and this new acceptance is leading to major health issues.
It is also getting harder and harder to lose the weight once you put it on. It’s not impossible but it certainly isn’t as easy as some want to believe.
But ask yourself, how important is your health to you? Do you want to have more energy so you can actually have productive days that lead to a positive emotional state?
Do you want to look better to rebuild your self esteem, your confidence, your mojo? Trust me, once you start feeling and looking better it affects all aspects of your life, relationships, work, personal confidence etc.
Are You Ready? Are You Really Ready?
So how do you know if you are really ready? First, you need to ask yourself on a scale of 1-10, how serious are you to committing to a program that will get you the results.
Without going into too much detail, there are some underlying issues you are dealing with that have 2 root causes. If you are anything below and 8, the odds are you fall into 1 of those 2 categories:
This is no time to be discouraged. This is a time to finally be motivated. You have signed up for an introductory program that shows you an effective and proven way to lose the added pounds and be in the best shape of your life?
You job right now is to stay focused and commit to creating new good behaviors and getting rid of the old ones that have gotten you to the point where you want to make a change.
How Do I Find The Time?
I am an entrepreneur, a devoted and very involved father and married to a cancer surgeon. I also train for triathlons year round, so the demands on my time are very real every day.
That said, there is a way and I would like to show you. I have found a way to own my time, accomplish more in less time and do it with limited amounts of stress to the point of going stress free in an entire day.
Seriously, ask yourself when was the last time that happen to you. Before I starting using some simple mental fitness training techniques, it seemed like everyday was exhausting both mentally and physically. It finally got to the point where I answered 10. I just didn’t want to live the way I was living anymore.
If you previously answered 8 or less, I want you to ask yourself the same question again on a scale of 1-10, how serious are you to commit to this program that will get you amazing result using a proven system?
You really have to believe.
Today I want to talk to you about body types. To keep this very simple for today’s lesson, there are basically 2 body types.
Body Type A ==> Body Type B
If you are currently in a position where you are 15-20 lbs over weight and have some bad eating habits, you are Body Type A. The Goal is to go from Body Type A to Body Type B
What is Body Type B?
Not being 15-20 lbs over weight and having relatively good eating habits. This is easier said than done, and even more difficult if you are attempting to do this on your own with no real knowledge of how to really get it done.
Just Stay Committed
You have conquered half the battle, you have a found a proven program that can work for you if you work it. The other half of the battle is you taking action. What you have to do is stay committed and focused on the program you truly believe is going to change you, with realistic commitment levels.
What’s Your Schedule?
It is important to work around your current schedule because we all have busy lives these days. That said, its about time your health and wellness take to top priority. The key is to find a balance. This is why I have invested a lot of time researching and designing programs to adapt to our busy lives. I wanted to provide solutions to those that just don’t have the time or knowledge to do this correctly.
The TRUFiT34 workout has been perfected to allow you to get the most out of your half hour workouts. This allows you to come multiple times per week without your body feeling fatigued. Actually the opposite can happen.
Increase Your Energy
If you start making TRUFiT a regular part of your week, you will see how your energy levels increase and you actually become more productive. I think one of the most important factors when getting started is setting realistic expectations.So realistically on average, it’s going to take 3 to 6 months, coming 3 to 4 times a week. Now I will say this, I’ve had situations where people have been so motivated to change, it happened in less time.
75 Plus Pounds in 100 Days
There was someone like Jonathan who got amazing results, 75 plus pounds in 3 ½ months. WOW!
Now That’s TRUFiT!
Amazing results in a relatively short period of time, but keep in mind, our bodies all respond differently. The important and encouraging thing to remember is all our bodies eventually respond, some it just takes a little longer than others.
89% Of People Fail
What happens with most and this has statistically been proven, 89% of the time, the first 90 days people will stop going to the gym and give up on their weight loss plans. After studying the behavior of gym goers, they determined a lot of people see some results within the first 90 days. After the 90 days is when many find themselves struggling to get more results.
Have You Plateaued?
The term for this is Plateau. I’m sure you or somebody you know has probably experienced this. The reason this happens is the body eventually adapts. As I am continuously saying, our bodies are these amazing programmed machines and when the body is stressed it will adapt.
Keep The Body Guessing
So the trick and the key is to offer the body various types of exercises that are changed up to keep the body guessing which is going to help build that muscle which in turn is going to burn the fat. In addition, we are going to tweak your nutrition to align with your new weight loss goal. So what we need to do is keep changing the variables until we keep seeing the results that we need. Once this happens we can adjust the workout and allow the body to adapt.
Your New Body Type B
You guessed it we have now got your body form Body Type A to Body Type B and to the point where the body has adapted to this new physique and weight. I’m not sure if you have realized, but by taking this approach you can now remove yourself from that 89% who continue to fail.
Your task for today is to look at your schedule and determine how many days per week you can realistically commit to exercising. If you plan to come into the TRUFiT studio, you need to factor in your necessary travel time. As you have heard me stress before, use the TRUFiT Booking App to schedule your classes a couple weeks in advance
Use These Worksheets
I have attached a 2 worksheets you can download below. There is a Weekly Schedule and Daily Schedule. It is very important you start working on planning your weeks and days better. You will see how more productive you become and free up more time.
Who couldn’t use more time.
It’s time to set realistic and attainable goals. The key to goal setting is to have tangible short-term and long-term goals for your fitness program so that you can gauge your progress and stay motivated. It’s crucial to have a “baseline” before you begin so that you can measure your success. Having goals, particularly short-term goals, allows you to track your progress and keeps you motivated when times are tough and you don’t feel like exercising.
Be Specific, Very Specific
An essential element to goal setting is you have to be very specific about your goal. You have a very small chance of attaining your goal if it is vague. So how to you create a very specific goal for yourself. It’s easier to do once you understand the difference.
Vague = I want to run faster
Focused = I want to run my first marathon in June of next year.
Notice how the goal is quantifiable and contains a time frame. Again, the goal is measurable—26.2 miles, and there is a time frame—June of next year.
Having goals, particularly short-term goals, allows you to track your progress and keeps you motivated when times are tough and you don’t feel like exercising.
Let’s take this one step further and recruit the power of your subconscious mind.
Goal Setting is easy, every one can do it. Below is an initial 10 step process.
1. Think of something you want?
2. Imagine what it would be like to have it.
3. Check to see if it is ok to have it.
4. Think of the major steps to make it happen.
5. Determine obstacles you may encounter en route to achieving your goal.
6. Recruit people to help you overcome these obstacles.
7. Skills you have and will need to acquire to achieve your goal.
8. Set date to accomplish goal by.
9. Determine 5 minor milestones to get to your goal.
10. Focus your mind on this goal regularly.
This is the basic framework of how goal setting works. The key to making this work for you is to actually invest the time in the beginning to get everything in place, taking the time to do each step carefully. In the To Do List section there is a link to a SMART Goal worksheet that will walk you through the whole process.
Change Your Mind!
This is really amazing when you truly grasp and understand how powerful it is and if you don’t it can have such a negative impact on your life. Why do you think a lot of people go through life year after year getting the same results.
Your brain does not know the difference between what you actually experience and what you vividly imagine. The use of Positive Affirmations helps the Subconscious mind to reprogram through repeated personal, positive, present tense statements that can override the negative belief or negative thoughts already registered. The repetition of these affirmations brings about new attitude while creating new pathways in the Subconscious mind.
You can sit down and listen to or read any of these self help books and say I can do that, that make sense and is logical or I’m willing to do all of it to make the change. You can read all you want, you can listen to all you want, you can study all you want but if you don’t gain an understanding to alter the program, the current program is going to continue to give you the same results. So for you to increase your likelihood of success, you have to install some new programs. To do this, you have to literally create your future and you do this by planning. Below is a list of important questions you need to ask yourself.
* WHERE are you now.
* WHERE do you see yourself
* Steps NEEDED To Get There
Setting Your Goals
* Why do you really WANT to do this?
* WHY does it mean so much to you to accomplish?
* What PAIN are you going to finally get rid of?
* How PASSIONATE are you about making it happen?
Finding Your Vision
The more we see and focus on what we want the faster we attract it. Get excited about your vision and goals and imagine what it will be like when you accomplish them. The more you do this, the more you harness the power of your subconscious mind to help make them come true. This process will help you develop the compelling reasons why you want to achieve your goals It will help create an emotional drive within to ensure you don’t give up.
Meditation generally has something of a ‘bad’ reputation. That is to say that a lot of people associate it with religion or esoteric ideas and they think that they can’t meditate unless they’re ‘spiritual’. This can be off-putting for someone who doesn’t hold any religious beliefs or who doesn’t like esoteric ideas in general. But in fact you can practice meditation whether you are religious or an atheist.
All meditation really is, is a directed attempt to control your thoughts and the content of your mind and thereby to gain some peace and quiet or at least to be able to better understand the contents of your own brain. Often this means completely silencing all thoughts.
Many types of meditation, such as transcendental meditation, instruct you to think of ‘absolutely nothing’ and often this is achieved by focusing on your breathing, a mantra or a physical object like a candle flame. This can be difficult for beginners though, as they constantly find their mind wandering.
The idea behind mindfulness meditation then is not to try and empty your thoughts but instead to simply step back from them and ‘observe’ them like a detached third party. This way, you aren’t letting your thoughts affect you and make you stressed but you also aren’t going to struggle with not being ‘allowed’ to think anything. Meanwhile, using this technique will also allow you to become more aware of your own thoughts and thereby able to edit any thoughts that are leading you into trouble.
I strongly suggest getting more in tune with meditation. I have attached a great 5 Step Process to help you get the most out of meditation, even if you are a complete beginner.
Did you know that the quality of food that you eat, and the frequency of when you eat these foods has a direct effect on how healthy your metabolism functions and exactly how much weight you lose?
If not, then today is your lucky day because I’m going to give you the inside scoop on nutrition, and how to make it work for you so that you can continue to achieve incredible weight loss results even if you’re not training with me. 🙂
These “2” big factors play a role in how much weight you actually lose:
*Factor #1 The Quality Of The Food You Eat:
Not all foods are created equal! With that in mind, be sure to eat a ton of healthy fruits, seeds, nuts, and veggies while making an effort to avoid any and all processed foods. If you’re not sure if you should eat a certain food or not ask yourself if you can find it in nature, and if you can’t, don’t eat it! It really is that simple.
*Factor #2 The Timing Of The Food You Eat:
Contrary to popular belief, eating 2-3 times a day is hurting your metabolism a lot more then it’s actually helping it. Do you know why? The answer is simple – your body only remembers the last time that you ate, and when you space your meals out 8-15 hours apart your body is under the false impression that it’s going into starvation mode. When that happens, your body begins to store the excess calories that you consume as stubborn belly fat to protect you, and you begin to silently sabotage your fat loss efforts. On that note, make sure to take the normal amount of calories that you would consume and space them out between 5-6 meals a day eating every 2-3 hours and you will notice an immediate boost in the speed of your metabolism.
One of the wonderful things about retraining your metabolism by eating healthier foods more frequently besides weight loss has to do with the fact that you get to have a cheat meal one day a week!
Whether you’re craving a big slice of chocolate cake, or you would like to sink your teeth into a big slice of pizza, cheat meals can help you stay on track in a very powerful way!
*Cheat meals help you psychologically because they keep you sane, and provide you balance in your life so that you stay on track, and don’t overindulge during the week.
*Cheat meals provide you with a structured caloric spike that will kick your metabolism into high gear so that you can continue to speed up your metabolism faster and faster instead of plateauing from eating a low calorie diet all the time.
On that note, remember you are what you eat so make sure that you choose the foods that you eat wisely!
If the food choices that you make aren’t moving you one step closer to your weight loss goals, then they are moving you farther and farther away from them so make sure that you take heed to today’s nutritional advice and start getting yourself the weight loss results that you’re looking for!
Yours in Health,
P.S.- Nutrition is just one of the key ingredients to achieving your fat loss goals…
…High intensity weight loss workouts are the other!