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…]
If you’re not where you want to be physically, then you really need to hear this. This is the truth and there’s no way around it…..
I’ve tried it, tested it on me and hundreds of others. My friends have tried it, my colleagues all over the world have tried it. Every angle has been addressed, every method tested. And this one truth does not change…..
YOU CANNOT OUT-EXERCISE A BAD DIET
IF YOU WANT RESULTS, YOU HAVE TO HAVE A NUTRITION PLAN……AND STICK TO IT.
. <-that means period.
So many of you bang your head against the proverbial weight/fat loss wall over and over again trying to (subconsciously I hope) prove me wrong. Save yourself. I already know the outcome with 100% certainty. [Read more…]
The weekend is upon you. Do you have plans? Do those plans include exercising, eating well, and staying fit?
According to some research, women consume about 115 more calories each day over the weekend than they do during the week. Those extra calories can tack on about nine to ten pounds each year.
And I don’t need to tell you that with the arrival of holiday season that 115 extra calories is probably a huge underestimation.
That is why you need a few tips to help you to avoid weekend weight gain: [Read more…]
It’s that time of year where if you allow it, everything can get in the way of you getting your workouts in.
The average person gains 7-12 pounds during the holiday season.
Of course a HUGE part of that is in the food that is everywhere but just as key is the lack of consistent workouts.
Put at its absolute most basic, you gain weight when you take in more calories than you expend. And if you are eating all kinds of yummy treats (more calories) and not burning anything extra it’s easy to see where those pounds just creep on. Not don’t misunderstand me; you CAN NOT out work a bad diet. [Read more…]
Hey There,
I’ve got a new video for you today.
It’s a quick @home workout that is one of the ways we do “cardio” at BBC.
I actually made it for the participants in this years Little Black Dress Transformation Challenge but I thought I’d share this one with you all as well. [Read more…]
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…]
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.
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
plans.”
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…]
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…]
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…]
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…]