Don’t Wait for the Ball to Drop – Start 2018 with Momentum!

As 2017 draws to an end, start building momentum toward your fitness goals!

New Year’s Resolutions rate of success is an abysmal 8%, with 80% of people quitting by February. The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic seeks to improve that rate.

The Fat Loss Habit adopts 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 are all backed by research and scientific studies.

amazon 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.

Print: The printed book can be purchased from Amazon .

Audiobook: You can purchase the Audible book from Amazon. The narrator did an excellent job bringing the book to life.

Kindle: The Kindle Version has been updated. It can be purchased on Amazon.

Could you please share this post or tag at least one friend that you think might be interested in it? New Year’s Resolutions are just around the corner and this book could really help people achieve their fitness goals in 2018.

Best Wishes and Best Health!
Jeff

Please follow us on Facebook

#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

 

Advertisements

BOOK UPDATE (Kindle-Print-Audio) Chapter 1 Audio

Hello everyone,

A quick update on the book:

  1. Print: The printed book can now be purchased from here. The printed version should be available on Amazon by the end of the week, September 29, 2017.
  2. Kindle: The Kindle Version has been updated. If you have already downloaded the book, your copy will be updated in the near future. Amazon is working through some technical issues.
  3. Audio: We are currently on Chapter Four of the audio production, schedule to be complete by the end of October 2017. Click link to hear the 1st Chapter.  Chapter 1 Audio

Please follow us on Facebook

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.

 

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!

Do what you can, with what you have, where you are. – Staying Fit While Traveling On Business

Business travel can present some real challenges, but it is possible to come back home from a trip in better shape than when you left. Prior planning and preparation is the key.

Apply the tips I provide below and you will not only come back home fitter than when you left, you’ll won’t have to play catch-up when you return to the office.

While traveling on business, your mantra should be, “Do what you can, with what you have, where you are.” Theodore Roosevelt

Good is not the enemy of great. A twenty-minute workout in your hotel room is much better than doing nothing at all.

It all starts with planning ahead, so that is where we will start.

Trip Planning:

1. Hotel: Visit the hotel’s website, prior to booking your room. Choose the hotel with the best fitness center by comparing photos of the hotel’s fitness center on the hotel’s website. Some hotels will also give you access to local gym facilities.

2. Bring your own gym: I always travel with the following items in my suitcase:
1) Wireless Headphones 
2) Lifeline Power Up Chin-Up
3) Jump Rope
4) Resistance Bands
5) Sports Watch or Heartrate Monitor
6) Boxing Timer app (downloaded on my smartphone)
7) Running Shoes (I usually wear them on travel days)
8) Workout Clothing

BASIC PACKING LIST

3. Download Helpful Content: Download music and video content, for your workouts and travel days. You might also want to download some YouTube workout videos as well. There are lots of No Equipment Cardio Workouts and Resistant Band Workouts available. You can also download PDF documents to your tablet to do some professional reading during your travel days. There are apps available that can read the documents to you:
a. eReader Prestigio (Google)
b. @Voice Aloud Reader (Google)
c. vBookz (Apple)

Travel days:

1. Exercise: Often times it is difficult to work out on travel days, but that doesn’t mean you can’t exercise. I make a conscious effort to walk as much as possible and take the stairs whenever possible. I will walk around the airport listening to an audiobook while I am waiting for my flight instead of sitting down. You are going to be sitting enough on the plane.

2. Eating: I recommend having a quick breakfast at home. If I am rushed, I’ll have a shake and a piece of toast. After I go through security, I’ll use my company credit card to purchase water and some snacks for the trip. I expense these items as my breakfast. Beef jerky and high protein, low carb protein bars are usually your best options. The key to not overeating is to log your food on the MyFitnessPal app.

Staying the Course During Your Trip:

1. Exercise: Whenever possible, wake up early and workout before beginning the work day. I recommend laying your workout clothing next to your smartphone. Place your phone far enough away that you have to get out of bed to turn it off. This will make getting up easier.

If the weights that the hotel fitness center has to offer are lighter than you usually use, you can make the weight feel heavier by slowing down your repetitions. You can pre-fatiguing the major muscle group being worked, for example, perform the dumbbell fly immediately before incline presses. Lastly, you can decrease your rest periods between sets to make the workout more challenging.

The simplest exercises to perform during a trip for each major body part are:
1) Legs: One-legged squats and lunges.
2) Chest: Dips between furniture and push-ups (using the resistance bands).
3) Back: Pull-ups using these straps that turn any door into a pull-up station (Lifeline Power Up Chin-Up).
4) Shoulders: Jack-knife push-ups.
5) Triceps: close-grip push-ups or resistant band triceps extensions.
6) Biceps: resistant band curls.

2. Eating: The key to not overeating is logging your food. It is especially important while traveling. Eating out is possible when creating a caloric deficit, but you have to take certain precautions. McDonald’s McMuffin® is my go-to breakfast when traveling. Other go-to meals I order in sit-down restaurants are small steaks with grilled vegetables or grilled fish fillet with rice.

Avoid sauces; they can contain a lot of unwanted calories. Some menus provide calorie estimates. You can usually find menu items at chain restaurants on the MyFitnessPal app (Google or iTunes), so logging it is quick and easy.

Many of us were taught from an early age to eat everything on our plate and not to waste food. Unfortunately, restaurant portions are typically larger than you need for a single meal.

As a rule of thumb, a portion of protein is roughly the size of your palm, a portion of carbohydrates is what will fit in your cupped hand and a portion of fat is the size of your thumb. A portion of vegetables is the size of your clenched fist, but I don’t put many restrictions on vegetables since they have a low caloric density, and are rich in nutrients and fiber.

If your order arrives at the table, and you realize it is more than you need to feel satisfied; ask the waiter for a takeout box. Place the extra food in it to avoid the temptation of overeating. The takeout provides a future meal or snack, depending on its size.

I recommend you limit the number of dinners you eat with your coworkers. I think one dinner to bond with coworkers over a couple of drinks is fine, but most nights, I would recommend you decline the offer. Explain to them that you are going to order room service so you can get caught up on your paperwork. Order off the menu. A steak with grilled vegetable is a great meal. Again, avoid any heavy sauces.

Staying in and ordering room service will allow you to be more productive and stay on track. The more you travel, the more important it is that you do this. Not only will you be healthier, you’ll be less stressed by travel because you won’t fall behind on your work. You can often fit in an additional workout because you can control your nightly schedule.

I believe if you apply these tips, you’ll find that staying in shape while traveling is doable. Just remember to, “Do what you can, with what you have, where you are.” Theodore Roosevelt. This is great advice for any situation.

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!

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.

cover page done

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.

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

#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

 

 

Want to Transform Your Body? Stop Prioritizing Cardio.

Cardio is great at losing weight, but it doesn’t really discriminate between muscle and fat. Your body doesn’t care about your goals. I am sorry to break this to you. It simply wants you to survive.

 As a species we have survived by adaptation. When you perform long, steady state cardio, like jogging, your body adapts by reducing the stress placed on the body the next time this stress is encountered. It does this by improving your cardio capacity and lighting the load, if possible. To lose weight, you must create a caloric deficit.

When you combine covering long distances with a restricted diet that creates a caloric deficit, your body is forced to use stored energy for fuel. The two sources it has to choose from are stored body fat and our lean muscle mass.

You don’t get a vote in which is used. Essentially you have told your body that food is scares and that you need to cover long distances each day. Based on the circumstances you have placed your body in, it is going to choose to use a combination of both stored body fat and muscle to meet its daily energy needs to survive.

From a survival perspective, burning muscle is actually a better option. Let me explain why. Every pound of muscle you retain will cause your body to burn approximately 50 calories a day, while stored body fat, doesn’t place any such demand. Since covering long distances doesn’t tax your strength capacity in a meaningful way, if it did, you wouldn’t be able to sustain it for more than a minute or two; you aren’t forcing your body to maintain muscle mass.

Without strength training to mandate your need to maintain your calorie burning muscle mass, you will become a smaller, weaker version of your former self. A useful analogy is two ships crossing an ocean. Each ship has the same weight capacity limit. The loads at your discretion are the crew and provisions. The first ship is a sailboat that allows you to have a small crew. The second ship is a trireme with three banks of oars to help propel the ship. It requires a much larger crew, forcing you to sacrifice provisions. In this analogy, the ship is your body, the crew your muscles, and the provisions your body fat. The wind driven sailboat is your low intensity cardio training, and the trireme is your high intensity strength training. From a survival perspective, the sailboat would be the better of the two options since you will be able to carry more provisions for the journey and you’ll have fewer crewmen eating those provisions. Your body would rather maintain body fat and sacrifice muscle much the same way to survive a famine, which is how your body perceives a calorie restriction. 

sprinter - jogger

Part of the reason why sprinters are so much more muscular than marathon runners is that the sprinter’s training requires them to generate explosive power over short distances. The marathon runner’s training, on the other hand, just requires them to cover long distances at a relatively slow and steady pace, compared to the sprinter. As a result, the marathon runner will have a scrawny frame, especially in their upper body, because big strong muscles are a liability. Any weight, muscle or fat, will only serve to slow down the long-distance runner.  

 As far as your body is concerned muscle and fat is just weight that has to be carried. The type of weight you lose is more important than the amount of weight you lose.

Looking good isn’t a number on a SCALE; it is based on your body composition, your ratio of lean body mass to fat. If you want to transform your body, replace the mindset that cardio is how you burn fat. Exercise burns fat and strength training helps build and preserve muscle. If you don’t maintain lean body mass while dieting, your body composition will not improve and you will hit a fat loss plateau because your basal metabolic rate decreased as you lost muscle mass. 

Cardio training promotes weight loss better than strength training, BUT, strength training is better at promoting fat loss, as demonstrated in this STUDY. The 12-week study found that the cardio group lost more weight, than the strength training group (32 pounds vs 28 pounds), but the strength training group had lost a lot less lean muscle mass

The study concluded “the addition of an intensive, high volume resistance training program resulted in preservation of lean body weight and resting metabolic rate during weight loss with very-low-calorie diets.”

 Muscles are responsible for all the pleasing curves of the body. Strength training reshapes your body, cardio doesn’t. If you have a pear-shaped body and you only perform cardio training while restricting calories, you will end up with a smaller pear-shaped body. Strength training transforms your body shape and is the best form of training for improving body composition; cardio merely shrinks your existing body shape. Building muscle will help you to lose unwanted body fat and keeps it off without having to spend time doing cardio every day. When you are dieting, your goal should be to burn more calories and maintain muscle. Any exercise burns calories, not just cardio, and strength training will ensure you end your diet with a leaner harder looking physique.

If you want to look better, focus on fat loss not weight loss.

Discipline pushes us, motivation pulls us, but intentional habits keep us 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!

Jeff

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.

cover page done

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.

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

#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

FREE DOWNLOAD PROMOTION – Our Kindle eBook The Fat Loss Habit!

Hey everyone,

I want to let you know that our Kindle eBook, The Fat Loss Habit is available for FREE DOWNLOAD until Saturday, September 9th. The book will be available in PRINT later this month. The AUDIOBOOK will be available in late October 2017.

I would greatly appreciate it if you could leave a brief REVIEW of the book. Your review will have a HUGE impact on the book’s visibility on Amazon.

FREE DOWNLOAD eBook

RL You’ll be able to purchased the PRINTED BOOK later this week!

REVIEW

I think you’ll really enjoy reading our book. It 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.

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 Training Program Based on Science, not Bro Science.

Discipline pushes us, motivation pulls us, but intentional habits keep us moving towards our goals.

Best Wishes & Best Health!

Jeff