***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

 

 

Advertisements

Gym in a Carry-on – The Business Travelers Fitness Packing List

Business travel can make staying on a workout program very challenging, especially if you travel to remote locations where none of the hotels have a fitness center or access to local gyms. Regardless of whether or not the hotel has a fitness center, I always bring my own gym in a bag. It allows me to add a little more variety to my workout and it gives me the convenience of turning my hotel room into a fitness center.

Don’t let perfect be the enemy of good. It’s better to do what you can to maintain your current workout routine than to do nothing and wait until you get back from your trip. I recommend you layout your workout clothing in the bathroom, next to your smartphone/alarm clock; get-up a half hour early, drink some coffee or tea than squeeze in a quick workout. Warm-up 5-minutes, perform 15 minutes of strength training in a circuit, and then finish off with 10 minutes of interval cardio. My go to cardio workout is alternating shadow boxing with jumping rope using an interval timer; 45-second bouts followed by a 15 second recovery. Did you know a 10 minute interval workout can be as effective as 50-minutes of steady state cardio? A 2016 study found that three weekly 10-minute HIIT sessions consisting of three 20-second sprints within the 10-minute HIIT workout, produced comparable health benefits to three weekly 50-minute steady state workouts.

I always travel with the following items in my suitcase:

  1. Wireless Headphones (I leave this inexpensive pair in my carry on as a back-up)
  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

Another item to consider is:

TRX Knockoff straps

9) TRX Style Straps

BASIC PACKING LIST

The simplest exercises you can perform in your hotel room for each body part are:

  • Legs: One-legged squats and lunges.
  • Chest: Dips between furniture, push-ups (feet elevated or using the resistance. bands across your shoulders).
  • Back: Pull-ups using the Lifeline Power Up Straps.
  • Shoulders: Jack-knife push-ups.
  • Triceps: close-grip push-ups or resistant band triceps extensions.
  • Biceps: resistant band curls.

Remember to, “Do what you can, with what you have, where you are.” Theodore Roosevelt. Don’t let perfect be the enemy of good.

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!

amazon 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 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 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

 

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

 

 

The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!!

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.

Best Wishes and Best Health!

Jeff

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limits,  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.

 

Building an Awesome Home Gym

 

Follow us on Facebook

See our most recent posts.

Home gyms allow you to create an ideal workout environment and stay consistent. Home gyms are great for stay at home parents, who find it difficult to find time to work out. A home gym eliminates the time spent commuting to the gym and it is easier to work into your daily schedule.

The most common mistake I see people making is placing their gym equipment in an uncomfortable area of their home, typically the garage. I live in Houston, where we only have two seasons, hot and hotter. You don’t want to be running on a treadmill in a 90 °F box. Our home gym is in our game room. We have a TV mounted on the wall, wireless headsets, central air conditioning, and fans to make workouts as enjoyable as possible. My wife and I often leave notes of encouragement for each other around the house or in the gym area because we often workout at different times.

Studies have shown that the most consistent exercisers workout in the morning or during their lunch breaks. Home gyms allow you to workout first thing in the morning so you can remain consist. When I need to work out in the morning, I charge my phone in the bathroom, next to my workout clothing, so I am forced to leave my comfortable bed and drudge across the room. Once I get there and I see my outfit is ready to go, it is much easier to muster enough willpower to workout. It is also comforting to know that my automatic coffee maker is brewing-up a liquid hug of encouragement.

“EVERYTHING WILL BE OKAY. I believe in you and I am here for you. YOU GOT THIS! – Coffee.

You can save 50 to 75% off retail on lightly used fitness equipment, at garage sales, on Craig’s List, or using apps like Letgo, but be careful. I recommend you exercise extreme caution when meeting a complete stranger to exchange money for merchandise. Let people know where you are going, try to meet in a neutral location with security cameras when possible, and bring a large friend or two with you to help pick-up the item. For more tips read Craigslist 101: How to buy, and sell safely by John Ewoldt.

PowerBlocks

At a minimum you will need an adjustable bench, and adjustable dumbbells with enough weight to challenge your muscles. If you don’t have quick adjusting dumbbells, like PowerBlocks, I recommend you have one heavy pair and one light pair of dumbbells to minimize the time spent adjusting your weights from set to set.  If you have the space, a power rack and an Olympic barbell set would be a great addition.

A power rack allows you to perform heavy compound lifts in complete safety. They usually have an integrated pull-up bar and some have a dip station attachment.  If you don’t purchase a power rack, a dip pull-up station allows you to perform two of the best exercises for building upper body strength. If I could only perform four exercises, they would be the squat, deadlift, pull-up, and dip. A trap bar is another great piece of equipment for a home gym. Using a trap bar allows you to place more emphasis on your legs than a conventional deadlift.  You don’t need machines to do cardio. If you have a limited budget, I would prioritize strength training equipment.  A pair of running shoes is all you really need to perform cardio. You can find lot of ideas here on No Equipment Cardio Workouts.

Minimum Home Gym Requirement:

           

   Optional Equipment

Other items to consider are:

  • A Sport Watch with a Countdown Timer – The best sport watches in my opinion are the Timex Ironman watches. They allow you to customize your rest intervals to the second.
  • Interval Timer app or Boxing Timer app These apps are great for interval training workouts, kettlebell workouts, and heavy bag workouts.
  • Body Fat Analyzer or Skin Caliper (Optional) Many scales provide an estimated body fat percentage, but I find them very inaccurate. The scales help show body fat trends, but I recommend the handheld Omron Fat Loss Monitor for a more accurate measurement. It is quick and easy. Skin calipers are a little more accurate, but they are less convenient and they require some training to use correctly.
  • Wireless headphones or wired headphones with a phone holder – Listening to music that pumps you up during your workouts will help increase your workout intensity, focus, and performance. You can get a good pair of wireless headphones for less than $40.

Follow us on Facebook

See our most recent posts.

Book Introduction (Available on Amazon in August 2017)

___________________________________________________________

I hope you have found these suggestions helpful. Could you please Like and Share if you enjoyed this post. Best wishes and best health!

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

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.

#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  #HomeGym