Monday Motivation and Mindset

Success comes first in the mind.

I’ve been thinking this to myself a lot lately as I tackle training for a physical challenge coming up in less than a month (Tactical Strength Challenge).

There are three things that are a part of the challenge: max number of pullups, maximum weight  you can lift for 1-rep on a deadlift, max number of Kettlebell snatches you can do in 5 minutes.

I’m excited but entirely out of my comfort zone. Like most people, I don’t like to fail.

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Don’t Get Carried Away…..

For years come January every fitness business in the world was telling you it was time to make a resolution.

But these days the trend is for everyone to tell you NOT make a resolution and I have to admit, I’m more in the camp of the latter.

Why? Simply put, you’ll most likely fail. [Read more…]

Stop Making Excuses…Start Seeing Results

Why aren’t you at your goal weight today?

It’s not like you started your fitness journey yesterday…this has been a goal that you’ve been working towards for years.

So why haven’t you achieved it yet?

Now listen really closely to all the reasons that are popping into your mind right now. Grab a pen and paper and jot them down.

These reasons you’re giving for failing to reach your goal are really very clever excuses. So clever that you convinced yourself that they were legit. [Read more…]

Avoid Fat Spillover Tomorrow!

Tomorrow is a big eating day for a lot of you. Tons of carb loaded dishes and sweet treats. I know some of that stuff you only eat just this one time each year.

The last few emails I’ve been talking about the fact that you can’t outwork a bad diet, and that is still 100% true. So am I here to tell you to not eat all that delicious food tomorrow? Nope. Lets be real, it’s happening.

I think it’s unrealistic to expect anyone to eat “perfectly” 100% of the time. [Read more…]

How to Be “That Girl”

When a new person come in to try out BBC their eyes are immediately drawn to our super-star clients.  The ones that can bang out toe push-ups and jump squats and make it look easy.

The new perspective client will often ask “did they come in fit?” “Have they always been small?” Then  they say “Maybe this is too much for me….”

My answer to this is always the same; I tell them that with VERY few exception every one of those women came in totally out of shape. Totally. As in had to sit down so they wouldn’t throw up, sore for days, couldn’t run a mile…… totally out of shape. [Read more…]

Step 3: Set A Firm Deadline To Achieve Your Goals

6 Proven Steps to Success – How to Achieve Your Fitness Goal

In Steps 1 & 2 that were posted last week, you began to develop a sharp view of EXACTLY what you want to accomplish,  and what you intend to do to achieve it.goals-vs-dreams-300x215

For example, my goal statement is currently, “I am so happy and grateful now that I have achieved 16% body fat by consistently sticking to my workout and supportive nutrition

Now, let’s continue to build upon your statement…

Step 3: Establish a DEFINITE DATE of when you attend to achieve the goal [Read more…]

How Will You Achieve Your Goal?

6 Proven Steps to Success – How to Achieve Your Fitness Goal

In Step 1 of the Six Steps to Success formula, you determined the EXACT goal you wanted to achieve (weight, dress size, push-ups, etc.).

Now, in Step 2, you will expand on the statement you began in Step 1. [Read more…]

6 Proven Steps To Success

Every now and again I like to revisit one of my favorite audio-books, one that had a dramatic impact on my personal training career.… Think & Grow Rich, by Napoleon Hill

Now, before you shy away, this book is so much more than just a book about making money….. It’s about living a rich and fulfilling life where you accomplish ANY goal you set for yourself… IT’S PERFECT FOR SOMEONE WHO WANTS TO LOSE WEIGHT AND BE FIT! [Read more…]

End food cravings – New technique

You wake up each morning with every intention of eating “good” today.

But let’s face it, we live in a world where food temptations are everywhere…which lead to cravings, which lead to you eating things that you shouldn’t. Again. And again. And again. Until you’re so fed up with your body that you don’t even know where to begin to get yourself back on track.

But you have a powerful tool against cravings and temptation: Your Brain.

Your mind is an amazing thing. Once your mind is made up about something it’s nearly impossible to change it.

So here’s how you can fight back!

Try This Powerful Mind Exercise: Imagine that you are peacefully floating down a river on a raft. The sun is shining, birds are chirping, and you are having a fun, relaxing time.

You feel wonderful about the river because it’s making you feel happy.

Now change perspectives for a moment. You’re now in a plane flying over the river and the raft. Instantly our eye is drawn to an enormous rocky waterfall. Then you look back to the person floating on the raft, having a wonderful time, headed straight for the treacherous falls.

With this new perspective of the river, do you think that you’d agree to get on a raft and take your chances floating toward the falls? Laughable, right? You’ve seen the hidden danger of the river. You know it leads to pain and suffering.

Now your negative association (watery death) with the river has replaced your initial positive association (relaxing fun).

This is the key to overcoming food temptations and putting an end to food cravings: building negative associations in place of existing positive ones. I’ll break this process down for you in two steps: [Read more…]

4 Dangerous Words

I Already Know That…..

4 small words that can hold you hostage.

It’s rare these days that I meet someone that knows NOTHING about how to “eat right” and exercise.

I can’t always say that what they “know” is accurate or effective, but they DO know something.

But something strange tends to happen…..I begin to suggest ways that what they are doing might be improved and I often here a version of the four words above:

“Yeah, I know”

“I do that already”
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