Prime Yourself Each Morning with Exercise

Beginning each day with exercise is a fantastic way to begin our day. How we begin each day sets a tone for the rest of our day. When we begin each day with exercise, we are stimulating our mind and body for peak performance. Morning exercise stimulates the production of Brain-derived Neurotropic Factor (BDNF). BDNF is often called “Miracle-Gro for the brain” because it stimulates the formation of new neurons.  How you begin each day determines how you will live each day.

Prime yourself with daily exercise. Start your day with the one activity that will improve your mood, focus, and vitality. Regardless of our fitness goals, beginning your day with exercise is a must, if we want to live a world-class life.  Daily exercise benefits the brain more than the body. The purpose of developing this habit is to:

  1. Prime your mind and body for a great day
  2. Stimulate the release of BDNF, “Miracle-Gro for the brain.”
  3. Improve your mood and focus
  4. Increase energy and vitality
  5. Improved impulse control and willpower
  6. Improved weight management and fitness
  7. Provide you with a sense of accomplishment before you start your workday

Q44

A short 10 to 20-minute workout is sufficient. Do whatever activity you enjoy. Don’t let good be the enemy of great.

There are tons of No Equipment Cardio Workouts on YouTube. Create a playlist of your favorites. You could download Perigee AB’s FREE 7 Minute Workout app (Google or iTunes).

For a 21-minute workout, you can elect to do three 7-minute circuits. John Ratey, author of Spark: The Revolutionary New Science of Exercise and the Brain recommends this app. I like the app because I can do the exercises whenever I need a quick energy boost.

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 Setpoint 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

 

This slideshow requires JavaScript.

 

Advertisements

Make ONE REAL RESOLUTION this Year

This is the time of year where the word resolution is misused by millions of people. We will examine the formal definition. Next, we will look at how it is commonly applied to New Year’s Resolutions. Last, we will examine what it means to go after a goal with true resolve and how you can make this year different than any other year.

I am not a fan of New Year’s Resolutions because I don’t think most people actually make resolutions. They make a list of things they would like to happen. They will usually attach a list of actions they should do to achieve it. Should is a word for the underachiever. It implies that your values aren’t in line with your actions. No one does what they should. They do what they must. They do what is in line with their true values.

That brings us to the formal definition of resolution; a firm decision to do or not to do something. The critical word in this definition is the word decision. Tony Robbins provides the best definition of the word decision.

 

“A real decision is measured by the fact that you have taken action. If there is no action, you have not really decided.” – Tony Robbins

A real resolution is when we commit to doing something until our goal is reached. Attaching deadlines to goals is important, to create a sense of urgency and avoid procrastination, but when we truly resolve to do something, we promise ourselves we will never quit until we have achieved it.

When we resolve to achieve something, we are saying, we will do it until. We will do it or die. Sounds serious. A true resolution is serious. We make resolutions because we aren’t satisfied with some aspect of our life. We aren’t going to improve it with a half-hearted desire to do better.

“How long should you try? Until.”— Jim Rohn

This year, we can choose to take a new approach.

 

Two-step process:

1)    Identify ONE Keystone Habit that will eventually produce our desired outcome.

2)    Resolve to do it daily, until our goal is reached.

strides

I don’t know what your goal is, but I have provided some typical goals and the keystone habits associated with them. The best way to improve your consistency is to track it. The Strides app allows you to create instant habits by programming action trigger reminders. The app also tracks completion of each daily task. Recording completion of these activities will naturally cause you to become more consistent. What gets measured, gets managed!

Goal

Keystone Habit

Lose body fat Log your food to create a caloric deficit
Get fit Daily exercise (find something you’ll enjoy doing)
Get out of debt Log your spending
Improve your attitude Create a gratitude list
Become an expert Read 30-60 minutes daily on the topic
Become a better writer Daily writing
Improve your relationship Learn your partner’s primary love language and take one daily action.

You’ll need to read the 5 Love Languages.

Author on Oprah

We often make the mistake of making too many changes at once. This causes us to dilute our efforts and our results. We will do better if we focus on making one change at a time. 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. He realized to produce phenomenal products, he had to narrow his focus.

the one thing.jpg

An entire book was written about the power and necessity of focusing our efforts on one goal at a time. The ONE Thing: The Surprisingly Simple Truth Behind Extraordinary Results by 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.[i]

Crucial to our success will be adopting the keystone activity long enough for it to become a habit. The latest research suggests it takes approximately 2-months to make a habit sustainable. During the initiation phase of the behavior, I highly recommend you get a daily dose of motivation.

motivational video.PNG

We are told motivation is fickle and doesn’t last. That is absolutely correct, that is why we should recharge our motivational batteries daily, especially when we are adopting a new behavior. A fantastic video to get you started is Morning Motivation by Video Advice. Here are a few of my favorite channels: Be Inspired, Success Archive, Motivation2Study, MotivationGrind, Motivational Videos, Motivation Archives, and the MulliganBrothers. Subscribe to some channels and download a few videos on your phone so you can listen to them when you need a quick pep-talk.

I hope this year we will choose to make a real resolution. We will know if we have made a real resolution if we take immediate action. Take action while the information is fresh and your feelings are strong.

 “Here is the time to act; when the idea is hot, and the emotion is strong. The problem with waiting until tomorrow is that when it finally arrives, it is called today.”— Jim Rohn

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

Change your habits, change your life!

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

Print Book Cover 09.25.2017

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

***FREE DOWNLOAD PROMOTION – ENDING SOON!**

Hey everyone,

I want to let you know that our Kindle eBook, The Fat Loss Habit is available for FREE DOWNLOAD until Monday, December 18th.

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.

Please feel free to share this with anyone you think might enjoy reading it.

The book is also available for purchase in PRINT and AUDIOBOOK.

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

#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

 

 

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

 

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 good habits keep us moving towards our goals. Change your habits, change your life!

If you enjoyed this article, please LIKE and SHARE.

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.

 

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