The Fat Loss Habit – Book Introduction

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Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss, but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger. The program uses high impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program like the change techniques, have all been proven effective and are all backed by research and scientific studies.

This book is full of change strategies and provides a blueprint for how they can be applied to transforming your body. These strategies can also be used to transform your relationships, build your career, and improve your life. You will learn the importance of creating a sense of urgency around your goal, tweaking your environment to foster new habits, finding bright spots, and generating short term wins to help you sustain momentum. Motivation is fleeting, that is why you will learn techniques to keep you stoked. You will learn how to apply solution based therapy’s miracle question to subdue personal struggles. You will learn how Starbucks teaches willpower to their baristas to produce a first-class customer experience. You will learn about action triggers, and how they are the key to adopting instant habits. You will learn how to use your smart phone to lose body fat, improve your workouts, and create new habits.

You will learn how group norms help US soldiers returning from Vietnam, overcome heroin addiction. You will learn what is often perceived as a “people problem”, is often a “situation problem. It is much easier to change one’s environment, than one’s attitude and behaviors. You will learn about internal struggles between your logical brain and your emotional brain, and how you can leverage their respective strengths to achieve your goals, instead of sabotaging them. You will learn to break the habit of procrastination by applying the 5 second rule. You will learn that measuring an activity, automatically modifies your behavior because of the increased attention it is receiving.

You will learn why you should prioritize strength training while on a weight loss program. Learn how to properly design strength training program, that can burn more calories than traditional cardio. Learn how to build strength and muscle based on science, not bro-science. Learn when and how to incorporate cardio sessions into your routine to get leaner, stronger, and fitter. Learn to prevent normal loss of muscle that occurs during most fat loss programs, which results in early plateau and gaining back the weight lost, and in some cases a few extra pounds. Learn three methods to keep the weight off and reset your body’s set point body weight. No foods or alcohol are off limits. This is not an extreme 12-week quick fix program. Those programs do not often work because they are not sustainable. This program is designed to fit in to your personal lifestyle.

There is a lot of inspiration in the pages of this book. In many cases, real life examples are used to illustrate the effectiveness of the strategies being taught. You will learn how an unwelcome American advisor, with meager resources, and a limited timeframe to achieve significant results, was able to solve the problem of childhood malnutrition for millions of Vietnamese children. You will be surprised to learn that solution to complex problems, are often simple if you observe the patterns surrounding them. For example, a US Military Army Officer, in Kufa, Iraq; noticed that preceding violent riots, protesters would gather at dusk and shortly thereafter food trucks would fill the plaza. After requesting the food trucks not enter the plaza at dusk, the number of riots dramatically dropped.

Most people would agree with the statement that we are the result of the thousands of decisions we have made during the course of our lives. If you are overweight, it is a result of the many decisions you make daily; particularly eating and drinking choices. Your daily habits are what make you who you are. Confucius said that “men’s natures are alike; it is their habits that carry them far apart”

What if I told you that most of our daily decisions are made automatically? The area of our brain responsible for cognitive thought fatigues quickly, and can become overwhelmed if it is force to make too many decisions. This condition is called “decision fatigue.” Many business leaders suggest that you tackle complex problems and make difficult decisions early in the day, when your energy is at its highest, and reserve less complex tasks for the afternoon. Albert Einstein and Steve Jobs were said to have simplified their lives by having their closets full of identical outfits, to avoid having to decide what to wear each day. President Obama said, “You will see I wear only gray or blue suits… I am trying to pare down decisions. I do not want to make decisions about what I am eating or wearing. Because I have too many other (important) decisions to make.”

The basal ganglia, sometimes called our primitive brain or reptilian brain, was once thought to only help control movement; but is now thought to play an important role in how we learn, process emotions, make decisions, and adopt habits. It is the part of our brain that takes over when you are performing repetitive daily activities. This primitive brain, frees our conscious mind from having to make countless decisions we face each day. Many of these decisions are inconsequential. Decisions like which pant leg to put on first, or putting Splenda in your coffee mug before creamer. It is a huge advantage to delegate these task to the basal ganglia, so the conscious brain can focus on more important decisions. Have you ever gotten into your car and drove towards your work instead of driving to your doctor’s office, even though your conscious mind knew you had a doctor’s appointment? That is because your conscious mind was not in the driver’s seat. It was your primitive brain directing action out of habit. What is habit? Habit is an automatic behavior.

Habits are not good or bad. We place those labels on them based on whether they are or are not in line with our goals, objectives, and in some cases, “perception of our own reality”. They are simply learned behaviors. “Bad” habits can be interrupted and replaced by “good” habits. You just need to muster up enough discipline to make the new routine stick. Fortunately, we can change our habits and do it quickly by creating action triggers. Action triggers create new habits almost instantaneously. You will learn more about that later.

Please stop believing the notion you are overweight or unfit because you lack the willpower, have a slow metabolism, your lazy, you do not have time, or any of the excuses we all make. Trust me, I was once an overweight kid. My father was never able to shed the extra pounds, try as hard as he did. He was always overweight, like his father before him, who died of a heart attack during my father’s freshman year in high school. In one of those life changing moments, I decided I was not going to be fat. No one would put that fat label on me. I committed to daily exercise, gave up all sweets, and no junk food. That was it, that was my plan. The only difference between me, my father, and his father before him, was that I decided to change. I was committed to that decision and doggedly stuck with it, day after day until I lost the weight, which led me into a life of fitness and self-awareness. Some might say, it led me to an appreciation of a healthier lifestyle without giving up on what most people were doing.

Exercising was the easiest part for me, I enjoyed exercising. My father introduced me to exercise. He let me use his Cement Weight set in our basement and let me read all his Joe Weider Muscle and Fitness magazines. I was at that age when you love spending time with your parents. He would take me with him when he would go running around the local reservoirs, or through the woods of Brookdale Park, in my hometown of Montclair, New Jersey. I enjoy the simple rhythmic nature of running, which always cleared my mind. I rode my bike everywhere and relished the feeling of exertion that came from climbing up Mount Hebron road, and the rush of going back down at high speeds. I can still remember our dark dank unfinished basement, my dungeon. It was the place where I first pushed and pulled weights, making my muscles get stronger.

Giving up desserts was the hardest part, made more difficult by my family’s love of it. We ate out often and everyone order desserts. It was hard, it was very hard to just not succumb to temptation. Holsten’s Brookdale Confectionery was the restaurant we patronized most often. It is still well known for their homemade ice-creams and chocolates. Also made famous as the diner in which the last scene of The Sopranos was filmed. It was tough not making an excuse. I had to ignore that voice that said, “Everyone else is having some, why should I not?” It was rough, but I was resolute. I was not going to be fat. I was going to strengthen my body like the heroes in my comic books. Silly, but I was only ten years old. I did not know what I was doing, but I was doing it. Moreover, I was doing it enthusiastically. Over time it became easier to say no to desserts, and eventually they stop asking me if I wanted any.

You are not doomed to be overweight. You simply need to commit. Without commitment, you will never start. The program will not work unless you work. This program is unique from any other program you may have tried in the past, because it provides practical tips and tricks that make the process of change as easy as possible. The high impact change techniques coupled the books nutrition program will transform your body. You will be surprised how quickly you will burn away fat, and achieve a leaner stronger body. GOOD LUCK!

____________________________________________________________________________

I hope you enjoyed reading this book introduction. Best wishes and best health!

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Book Available on AMAZON [Paperback, Kindle & Audible Audiobook]

 Printed Book Cover

The book contains:

·       7 Change Strategies for Adopting a Healthy Lifestyle

·       A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol

·       20-Week Workout Log with Progress Assessments (Downloadable PDF)

·       3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off

·       A Nutrition and Training Program Based on Science, not Bro Science.

 

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DISCIPLINE ISN’T SOMETHING WE ARE BORN WITH

Our behaviors and attitudes are inseparably linked. When we change one, we change the other. Get in the habit of making good decisions, and you’ll become a person that habitually makes good decisions. We don’t do because we are, we are because we do. Habits form our character. Our reputation to ourselves and others is based on our habitual patterns of behavior; our habits.

When we form disciplined habits, we become a disciplined person. We developed character through our actions, not because we innately possess the virtue. We are all born the same, naked, ignorant, unable to even lift our heads. In “The Last Days Newsletter,” Leonard Ravenhill tells the story of a small group of tourists visiting a beautiful picturesque village. One of the tourists asks an old man of the village if any great men had been born in this village. The old man replied, “Nope, only babies.”[i]

Set in place a routine that reflects a disciplined person and you’ll become a disciplined person. When we routinely do difficult things, habit makes the difficult things easy. When the difficult becomes easy, life becomes easier. If we become better, our life’s will become better. Life is designed to give us what we deserve, not what we want. The farmer that doesn’t plant in the Spring cannot expect to reap a harvest in the Fall.

A better life can’t be handed to us. If we want success, we must work hard to become the person that success requires. We must make the necessary sacrifices. Success is simple, but it is not easy. To be successful, you have to give-up what most people are unwilling to sacrifice.

To be successful, you must do all those little things, day after day, that unsuccessful people are unwilling to do. It really is that simple. Life never gets better by chance, it gets better by change. Success is always deliberate. Each day is our life in miniature. How we spend each day, determines what kind of life we are going to have.

Q67

Compound interest makes you wealthy; compound efforts make you successful. Unsuccessful people aren’t mindful of their daily patterns, so they fall into bad habits. They want success, but they don’t want to do what is required. Wanting more, without being willing to develop your skills through diligent effort; fuels disappointment. Looking for an above average job, with average skills is frustrating. Wanting to lose weight without reducing your caloric intake is frustrating. When you lose focus on your goals, you neglect the little decisions. This neglect leads to bad habits.

Bad habits are easy to form if you aren’t mindful of your decisions and patterns of behavior. Albert Einstein described compound interest as the eighth wonder of the world. He said those that understand it earn it while those that don’t pay it. The same is true of habits. Those that understand their importance put a lot of effort into cultivating good habits. The cumulative effects of our habits can be either positive or negative. The accumulated effects of bad habits lead to crisis. Those that don’t understand the importance of habits neglect them. They let them form unconsciously. They sleepwalk through their days, and by extension their lives.

The 5% of people that write down their goals and review them daily achieve more success than the other 95% combined because they keep their goals at the forefront of their consciousness. Reaffirming their goals keeps their actions in line with their values. Reconnecting with their goals activates their reticular activating system (RAS), which causes our minds to search our environment for resources to help us accomplish our goals. Their goals guide their daily decisions and actions. Unsuccessful people get lost in the daily obligations of life and immediate gratifications of making poor decisions. They have some vague ideas of what their goals are, but they don’t really think about them very often and rarely write them down.

Discipline isn’t a character trait, it is a HABIT. Change your habits, change your life! 

Learn more Discipline & Procrastination are Habits, NOT Personality Traits

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Printed Book Cover

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to act. This book takes a new approach to getting leaner, fitter, and stronger. 

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques, have all been proven effective, and are all backed by research and scientific studies.

#theFatLossHabit #FatLoss #WeightLoss  #GetHealthy #HealthyLife #Fitness #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation

[i] Leonard Ravenhill, PRAYER The Last Days Newsletter/June 1982

 

The Habit: Week-7 (Identify ONE Wildly Important Goal)

This week’s challenge is to identify ONE wildly important goal you want to achieve in the next 6 to 12 months. You could do this in just a few minutes, but I would like you to really give it some thought. Brainstorm at least three to five goals you may have. Typically, people are most creative early in the morning or after exercising. Ideally, you could workout first thing in the morning, then sit down and brainstorm.

Lay out everything you will need the night before. I keep a sketch pad for my brainstorming sessions. Decide when and where you are going to brainstorm. Eliminate all distractions; focus your mind on what goals, if accomplished would be a game changer in your life.

If you want to make your brainstorming session even more effective, contemplate some of your goals the night before your brainstorming session. This will imprint them into your subconscious mind and unleash its power. When you sleep, your mind will mull over all your goals and begin the process of determining how to achieve them.

“It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it.” – John Steinbeck

The subconscious mind is very powerful, very creative, and holds immense amounts of information; much more than what is stored in our conscious mind. Our conscious mind draws large amounts of information from the subconscious. The more we draw on our subconscious mind, the better our ability to solve problems.

“No problem can be solved from the same level of consciousness that created it. Logic will get you from A to B. Imagination will take you everywhere.” – Albert Einstein

At the predetermined time and place, brainstorm all the personal, professional, and financial goals that you have. Put everything down on paper. Every idea that comes to you. Don’t judge their worthiness, just write them down. Later we will determine which are most important.

After you have jotted down all your goals, put them away. Later that day, or later that week, look them over again, just before taking a walk, jog or doing anything physical that will allow your mind to wander.

While you are exercising, ask yourself, which goal will have the biggest impacton your life. Which goal will create a sense of fulfillment and lasting happiness? Which goal, when achieved, will change your life for the better. Too often, people and organizations have too many goals. It is always best to narrow your focus.

When I hear someone say “these are our top seven priorities,” what they are saying is we don’t have any priorities. Here are two definitions of priority:

1)    A thing that is regarded as more important than another.

2)    The right to take precedence or to proceed before others.

When we say we have more than one priority, we aren’t defining which is most important or which one should proceed before the others. An effective priority makes it clear that this one thing is more important than the others. If something must be sacrificed, this isn’t it.

This is a great exercise to do every 6-months because our priorities often change. What is most important now, will not always be what is most important. The problem with trying to tackle too many goals at once is that it dilutes your focus. “The man who chases two rabbits catches neither.” – Confucius.

I suggest we focus on achieving one important goal at a time. Tyler Perry describes our dreams as seeds we plant. He advises against spreading our water over too many seeds. Put all your effort into one seed. Narrow your focus. Nurture that one dream. Do not divide your water up over too many seeds.

A large measure of Steve Jobs’ success at Apple, can be attributed to his ability to focus all his energy on one great idea at a time. Apple would brainstorm new product ideas each year. As you can imagine, there was no shortage of ideas, but they disciplined themselves to choose only one, thenmake it the very best product it could be, by leveraging all the companies resources behind it.

4-Disciplines of Execution.PNG

An excellent book that teaches organizations to execute on their most wildly important goals is The 4 Disciplines of Execution. The first discipline of execution is to focus your finest effort on the most impactful goal. Without focus, great achievement isn’t possible. The authors make a compelling argument that execution starts with focus.[i]

the one thing

An entire book was written about the power and necessity of focusing our efforts on one goal at a time. The ONE Thing: The Surprising Truth Behind Extraordinary Resultsby Gary Keller and Jay Papasan, asserts that by focusing your energy on one thing at a time, you can live a more rewarding life, build your career, and improve your personal relationships.[ii]

This week your objective is to determine what that most wildly important goal is for you. Discipline yourself to choose one goal. After you have made your decision, write down this goal in your journal so you can review it each morning and each evening.

Ensure your goal is measurable. Your goal and your progress toward your goal must be measurable. “If you want it, measure it. If you can’t measure it, forget it.” – Peter Drucker

Next week, we will develop a plan for its accomplishment in the next 6 to 12 months. Until then, best wishes and best health.

Change your habits, change your life! 

If you enjoyed this article, please LIKE and SHARE.

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Best wishes and Best Health!

Book NOW Available on Amazon!

Print Book Cover 09.25.2017Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger. 

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques, have all been proven effective, and are all backed by research and scientific studies.

#theFatLossHabit #FatLoss #WeightLoss #NewYearsResolution #GetHealthy #HealthyLife #Fitness #FitnessAddict #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation #FitGirl #FitMom #FitFam #FitCouple

[i] Sean Covey, Chris McChesney,‎ Jim Huling, The 4 Disciplines of Execution: Achieving Your Wildly Important Goals, Free Press; Reprint edition (April 12, 2016)

[ii] Gary Keller, and Jay Papasan, The ONE Thing: The Surprisingly Simple Truth Behind Extraordinary Results, Bard Press; 1 edition (April 1, 2013)

DREAM BIG! Conservative Goals Don’t Inspire

We often fail to dream big because we lack self-confidence. The problem with setting small, realistic goals is that they aren’t very inspiring or motivating. To inspire means to breathe life into, and motivation is the desire to take action. You want to dream big. Big goals inspire and motivate you. Big goals are what get you jumping out of bed. Even if we don’t achieve all of our big goals, we will achieve so much more than if we set small, realistic goals. When setting goals, don’t worry about how; worry about why.

Why-power is more important than know how. When our why is big enough, we will find a way. We either find someone to model, or we’ll discover how through trial and error. It is always best to take advice from someone who has achieved our desired result and learn from them. If we duplicate their actions, we should be able to duplicate their results. Our why-power is what will get us going and keep us going until we achieve our desired result. The problem with most people isn’t that they aim too high and fail; it is that they aim to low and succeed. When self-doubt creeps in, we just need to ask ourselves, “is it possible?” If anyone else has done it, and we do what they have done, why couldn’t we duplicate their success?

Dreaming big, and working consistently toward our desired result is the key to any great achievement. If we let the length of our journey intimidate us, we’ll never begin. Any distance can be covered, if we just keep taking one step after the other. Instead of focusing on the great expanse we must cover, simply focus on the next step. Each step taken is another sign of our inevitable triumph. Don’t be intimidated by big goals, get inspired by them.

“Success is nothing more than a few simple disciplines, practiced every day.”

— Jim Rohn

Success isn’t one massive effort. Success is achieved through small efforts repeated daily. The largest tree will eventually fall if you simply took five swings at it each day. Focus on taking at least one action every day. Every day is the key. When we don’t do something every day and we allow ourselves to miss a day; one day becomes two days, and pretty soon we develop the habit of not doing it at all. Consistency is crucial. If you can only spend 15 minutes working toward your goal today, do it. Your daily efforts will eventually compound to produce your desired result.

Dream big, get motivated and focus on taking consistent-daily action.

Change your habits, change your life!

If you enjoyed this article, please LIKE and SHARE. Our Book is NOW Available on Amazon!

Best wishes and Best Health!

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger.

Follow us on Facebook

Book Now Available on Amazon!

Book Introduction

 

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit, including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Setpointto Keep the Weight Off
  • A Nutrition and Training Program Based on Science, not Bro Science.

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques, have all been proven effective, and are all backed by research and scientific studies.

Our BOOK The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!! We would greatly appreciate a brief REVIEW. Your feedback is our best marketing tool, and it will help us to make a better product. Your review will help other people who want to make a positive change by helping them to find our book.

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Book Now Available on Amazon!

Book Introduction

Harness the Power of Identity – Become a Modern-Day Spartan

Photo of Spartan by Kit

spartan fit

 

Harness the power of identity to adopt a more disciplined lifestyle and overcome life’s challenges. While I choose to create my own personalized workouts, which focus on strength training and short cardio sessions, I found Joseph De Sena’s Spartan Fit! Very inspirational. I have incorporated some of the workout ideas into my training. Spartan Fit teaches you what it means to become a modern day Spartan. You learn how to eat, train, and live a more Spartan lifestyle.

 Greek_warrior,_Spartan_hoplite_phalanx (1)

It was fascinating to learn that the Spartans were not always renowned for their discipline and toughness. Sparta was unremarkable from the other Greek city-states; before the Lycurgus Reforms. Lycurgus imposed many reforms that helped create a disciplined, warrior society in which the individual was secondary to the state. Children were raised by their parents until the age of seven, then they were raised and educated by the state in the famed Agoge until the age of seventeen. The role of each man was to win in battle or die in service to Sparta. Unlike the women of other Greek city-states, Spartan women were encouraged to learn, exercise and display bravery, so that they could pass these characteristics onto their children. Producing the next generation of Spartan warriors was a woman’s primary role in Spartan society. The only citizens that earned a headstone in Spartan society were men that fell in battle alongside their comrades and women that died during childbirth.

Arguably one of the most impactful reforms was the creation of common messes in which all Spartan citizens, including the king, would share a common meal. Each member of the mess would contribute food, including any game they had hunted, to the mess. Each new member had to receive the unanimous vote of the mess. Lycurgus’ justification for the creation of the mess was to ‘prevent them from spending time at home, being waited on by confectioners and chefs, fattening up in the dark like gluttonous animals, and ruining themselves physically as well as morally, by giving free rein to every craving of excess.’[i] It sounds like the ancient Spartans had to contend with many of the same temptations that we grapple with today. Plutarch says these messes lined a common road in Sparta. Boys also ate at the mess to learn how to speak and conduct themselves like men. [ii] Everything the Spartans did was organized to create a fearsome fighting force. Spartans were taught to fight as a unit because as a unit they were much stronger. No man should break the ranks. They should fight side by side. The purpose of their shield was to protect their brother beside them, as much as it was to protect them.

His reforms didn’t immediately produce the well trained and disciplined soldiers that would make the famed Battle of Thermopylae possible centuries later, but they are universally credited with creating the system that would eventually produce the elite warriors for which they were renowned. After instituting all his reforms, Lycurgus visited the Oracle at Delphi, who said that by adhering to the laws he had created, Sparta would enjoy a brilliant reputation. Lycurgus made a decision to starve himself to death to inspire his people to adhere to his laws. His sacrifice would not be in vain. His laws would endure for more than 300 years. All the ancients agreed that the Spartan way was best, but few wanted to implement the reforms necessary to adopt the Spartan system.

The Spartans believed that they were direct descendants of Heracles. Identifying themselves as descendants of Heracles would strengthen their belief that they innately possessed superior skill, strength, and toughness than their adversaries. This empowering identity would be used as one more weapon on the battlefield. Identity is powerful. Some of the most powerful words you will ever speak follow the words, “I AM.” What you place after those two simple words will have a huge impact on who you become, and what you invite into your life. Be very careful about what follows those words. Choose those words wisely. Exert control over your thoughts to ward off all the negative influences of your environment so you can choose words that empower you. If you are a former soldier, athlete, or anything else that required physical toughness, you can make your journey easier by reconnecting with that identity. A former soldier, might think of themselves as a retired Spartan, reconnecting to the old disciplines in order to regain their strength and toughness so they can defend their family and be an example to them. So they can be their child’s hero. How you see yourself influences your attitudes, behaviors, and decisions. Small shifts in your thinking can produce profound impacts over time.

How you see yourself can give you that little extra push you need. When I am running, I like to think of myself as a machine. I am just pumping my arms and legs like a machine. I feel no pain, no fatigue, I am a machine. When I begin my day, I have found it helpful to think about the person I need to be in order to get everything done, instead of the tasks themselves. It is a subtle shift in mindset, but it really makes a difference. I see myself as a discipline person, focused on the task at hand, knocking it out as efficiently as possible. Again, I am a machine. I work. I focus. I get it done. Empowering identity and disciplined action lead to massive success.

Discipline pushes us, motivation pulls us, but intentional habits keep moving towards our goals. Change your habits, change your life!

If you enjoyed this article, please LIKE and SHARE. Our Book is NOW Available on Amazon!

Best wishes and Best Health!

Print Book Cover 09.25.2017

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger.

Follow us on Facebook

Book Now Available on Amazon!

Book Introduction

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Setpointto Keep the Weight Off
  • A Nutrition and Training Program Based on Science, not Bro Science.

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques, have all been proven effective, and are all backed by research and scientific studies.

Our BOOK The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!! We would greatly appreciate a brief REVIEW. Your feedback is our best marketing tool, and it will help us to make a better product. Your review will help other people who want to make a positive change by helping them to find our book.

Follow us on Facebook

Book Now Available on Amazon!

Book Introduction

[i] Joe De Sena, and‎ John Durant, Spartan Fit!: 30 Days. Transform Your Mind. Transform Your Body. Commit to Grit.; Houghton Mifflin Harcourt (August 2, 2016).