THE HABIT: Week-1 (Gratitude)

What is THE HABIT? THE HABIT focuses on how you start each day; your morning routine; because how you start each day determines how you live each day. Each day is your life in microcosm. As you take control of your mornings, you’ll begin to take control of your life. No longer will you be swept-up in the current; current events, current challenges, and current obligations. You’ll become proactive instead of reactive.

How you start each day determines how you live each day!

With 2017 drawing to an end, it is a time of reflection for many people. As a result, many people will start creating New Year’s Resolutions. Many of these resolutions will involve losing weight. Unfortunately, the success rate for New Year’s Resolutions is an abysmal 8% with 80% of people quitting by February. The people that succeed have two things in common. First they make a strong commitment to achieving their goal, because they know if their reasons aren’t strong enough their excuses will be. Second, they start small. There is a lot of power in small consistent efforts.
Habits and daily rituals are the foundations on which our lives are built. We are creatures of habit. Everyone has a set of daily rituals. If you are honest with yourself, you’ll probably agree that today, is much like yesterday, and tomorrow will be a lot like today. The places you go, the people you talk to, the things you eat, the thoughts you think, the actions you take, etc.
We form habits and routines because they feel good. We form habits because they eliminate the need to constantly make conscious decisions throughout the day. When we perform activities out of habit, the actions take place at the subconscious level, with our brains essentially on autopilot. Habits conserve our limited cognitive energy. Our habits make us who we are because we become what we repeatedly do. If you study your field every day, you’ll become an expert in your field. If you exercise every day, eventually you will become a fit person.

“Men’s natures are alike, it is their habits that carry them far apart.” – Confucius

I suggest that this year, instead of waiting for January 1st to arrive, you begin adopting a few small habits so that when the ball drops you’ll already have built some momentum. I will present a series of small habits you can adopt each week to change your life. I will begin with the smallest of daily rituals and slowly build-up to habits that will require a little more effort to adopt.
We are going to start small, but before long you are going to start noticing drastic improvements in your life. Within a week, you’ll notice an improvement in your mood. In a month, you’ll start noticing improvements in your energy and focus. After three months, you’ll begin to notice improvements in your appearance and self-confidence, and by the end of the year, you’ll have become a person that can achieve whatever it is you set your mind to do. I know this seems like a tall order, but if you understand the compounding effect of daily rituals, you’d realize what I am promising is completely realistic.

One droplet will do nothing to a stone, but as Ovid observed, “Dripping water hollows out stone, not through force but through persistence.”

The problem with most people is that they try something for a little while, then give-up, when they don’t see immediate results. Persistence is the key. Our results come from our repeated efforts.

“Persistence and determination alone are omnipotent. The slogan Press On! has solved and always will solve the problems of the human race.”- Calvin Coolidge.

The Week-1 challenge is to write down 15 things you are grateful for in your life and then read it each morning; bonus points if you read it again before going to bed each night. If you are like me, the first time I was asked to do this I thought that I would have a hard time writing down 15 items, but when I began to think about everything in my life like my spouse, my children, my friends, our pets, our home, our car, my health, my job, the education I received, and all the opportunities available to me, I quickly wrote 20 things. It is easy to focus on problems and forget everything that is good in our life. I suggest you find or purchase a note pad and a pen to record these items. Layout the pad and pen the night before, and write down everything you can think of, at least 15-items, the next morning. That’s it.

After you create your list, it will only take you a couple of minutes each morning to re-read your list. This one small habit can drastically improve your mood. When you begin each day with a spirit of gratitude it will influence the rest of your day. Anger, frustration, and resentment are not compatible with gratitude. Those emotions cannot exist when you are grateful. When you begin to feel these negative emotions, remind yourself of what you are grateful for. After doing this for a week, you’ll begin to see an improvement in your mood. It is so easy to do, but what is easy to do, is also easy not to do. Make the small commitment to do this every day. Not Monday through Friday, not every once in a while. Every single day, so it will become automatic.

Till next week, good luck!

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

amazon book cover

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

Advertisements

Let’s Get Real, Let’s Get Motivated

motivation pig

Book NOW Available on Amazon!

 

You show me how you spend your time, and I’ll tell you what is important to you. Show me how you spend your time, and I’ll tell you where you are going to be in one year, in five years. Show me how you spend your time and I’ll tell you who you are. Everyone has the same 24-hours a day to accomplish and achieve. Warren Buffett, Bill Gates, and Oprah Winfrey all have 24-hours a day to build their legacy and so do you. That is the one thing we all have in common. The difference is how we spend our time. And how we spend our time makes all the difference in the world. If getting in shape is important to you, you will find a way to work out an hour a day.  If getting in shape is important to you, spending time preparing food, and logging what you eat won’t be a problem. We make time for what is important. It isn’t about having more time. No one has more time. Everyone has the same 24-hours you have. It is your responsibility to use your time to achieve what’s important to you. Time is your most valuable resource. Show me how you spend your time each day, and I’ll tell you what is important to you.

extreme ownership

In the book Extreme Ownership: How U.S. Navy SEALs Lead and Win, by Jocko Willink and Leif Babin the core concept is that you are responsible for everything. That’s it. This is a powerful concept to embrace. It is extremely empowering to acknowledge that you are responsible for everything good or bad in your life. When you take ownership, when you take responsibility, you take control of your life. You are no longer a victim of circumstances. You no longer let yourself off the hook with excuses. You realize that everything is within your control. Action is the cure to unhappiness. The catalyst for action is the removal of excuses. The standards you set and the standards you achieve. It doesn’t matter if these standards are for yourself or someone else. A manager that accepts substandard work from an employee has essentially made that performance the standard. When you take ownership, you raise your expectations for yourself and others. You don’t tolerate poor performance or behavior. You don’t shirk responsibility with excuses. You find a way to correct the situation. You find a way to win.

Success at anything is usually based on three things, talent, effort and attitude. Luckily we can control two thirds of the equation, effort and attitude. Getting in shape doesn’t require talent. You don’t have to be particularly gifted or talented to achieve a good looking physique. It does require effort and attitude. Bruce Lee said, “Do not pray for an easy life, pray for the strength to endure a difficult one.” If you do what is difficult life will become easier. Not because the universe has bent to your will, but because by doing what is difficult, you become stronger and better at handling life’s challenges. Do today what others won’t, so tomorrow you can do what others can’t. Those that take the easy path, live a hard life of constant struggle. The best way to achieve success is to work hard to become someone who deserves success.

motivation and habit

The strategies in our future book, The Fat Loss Habit, will increase your likelihood of success, but they aren’t magic. They make change easier, but not effortless. Change will still require motivation and effort. Getting better is a campaign of discipline. It is a daily battel against temptation, procrastination, and laziness. You must establish a sense of urgency around getting in better shape. This sense of urgency will fuel your efforts and keep you motivated. Motivated individuals can accomplish the seemingly impossible. They take ownership of where they are and what they need to do to get where they want to be. They are willing to do whatever it takes. Failure isn’t an option. They don’t let setbacks deter them.  They don’t place any value in excuses. They never quit. They adopt an attitude of it isn’t over until I win. When you encounter a set-back, take comfort knowing it is temporary. Real failure occurs when you stop trying. The only thing that makes failure permanent is quitting, and no one can make you quit.

people-often-say-that-motivation-doesn-t-last

Text Box: There are some great YouTube channels that can provide daily inspiration. These are a few of my favorites:  •	Be Inspired •	MotivationGrind  •	Motivation Archives  •	MulliganBrothers •	MOTIVATION •	Absolute Motivation

Naysayers will say that motivation is fleeting. Famous salesman and motivational speaker and writer Zig Ziglar’s had a standard answer for them. He says, “People often say that motivation doesn’t last. Well, neither does bathing, that’s why we recommend it daily.”  It is true, that habits and daily rituals are the keys to long term success, but obtaining regular doses of motivation can be a powerful catalyst for action. Motivational speeches can help provide the fuel you need to take action and achieve more.  You’ll need to recharge your motivation on a regular basis, if you want to achieve more from life. It is no different than the need to regularly refuel your car or nourish your body.

There are some great YouTube channels that can provide daily inspiration. These are a few of my favorites: Be Inspired, MotivationGrind, Motivation Archives  MulliganBrothers, MOTIVATION, and,  Absolute Motivation. Download a few videos so you always have an inspirational pep talk ready to go when you need it most.

Some days will be harder than others. Some days you will not feel like working out. On those days, you have to convince yourself to at least give your workout 5-minutes before you make a decision to skip it. Once you start your workout, you’ll find it easier to keep going. Shrink the change. Take it 5-minutes at a time, one day at a time, and one week at a time, until you reach your goal.

When it comes to the actual workout, your effort is the most important factor. George S. Patton famously said “A good plan violently executed is better than a perfect plan executed next week.”  When I was in the military I was told a variation of his quote, “a good plan violently executed is much better than a perfect plan executed tentatively.” Both of these principles apply to your workout program. Stop looking for the perfect program, it doesn’t exist, and start executing the program you have. An individual that attacks each workout with passion and enthusiasm will achieve better results with a good plan, than the trainee giving a halfhearted effort on a better program. Both will do better than the person procrastinating, searching for the perfect program.

The program in our future book, The Fat Loss Habit, is based on decades of personal experience and backed up by scientific studies. As a Master Fitness Trainer in the US Army, I helped dozens of overweight soldiers get in the best shape of their lives. The soldiers that made the best progress were the ones that consistently attacked each workout with enthusiasm and logged their food intake religiously. They were committed to losing body fat in order to stay in the Army and serve their country.

burn the boats

Make the decision. In Latin, decision literally translates to “a cutting off.” Decide. Commit. Cut off all other options. Cut off the excuses. Cut off the negative people in your life. Cut off procrastination. Cut off laziness.  In the military we say a unit is decisively engaged when it cannot retreat or advance. It must stand and fight or parish. Decide. Commit yourself. Commit, like Captain Cortes did by burning the boats. After his eleven ships carrying 600 Spaniards landed on the shores of Veracruz in 1519, he immediately gathered his men and ordered the boats be burned. By eliminating their only means of escape, he left them with only two options; succeed or die.  There is no better time than now.  Tony Robins says, “A real decision is measured by the fact that you’ve taken action. If there’s no action, you haven’t really decided. If you want to take the island, then burn the boats. With absolute commitment come the insights that create real victory.”

Stop procrastinating. Commit to taking at least one immediate action. The most productive first step would be downloading the MyFitnessPal app, creating your profile, setting your goals, and starting to log your food. After you’ve completed that task, commit to another action for tomorrow, and every day after that, until you have reached your fitness goal.  Be specific about when and where you plan to execute each of the actions as you plan them. Set a daily alarm to remind yourself. Your planned action could be signing up for a gym membership, purchasing portion control containers, whatever it is, just do it. There is no better time than now to start becoming stronger, leaner, fitter, and more confident. Now let’s get started!

act now (free use).jpg

_____________________________________________________________

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 intentional habits keep us moving towards our goals.

Best wishes and Best Health!

Follow us on Facebook

See our most recent posts.

Book NOW Available on Amazon!

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

 

Fitness Equipment – Building an Awesome Home Gym

Follow us on Facebook

See our most recent posts.

Powertec Power Rack

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 intentional habits keep us moving towards our goals.

Best wishes and Best Health!

Follow us on Facebook

See our most recent posts.

Book NOW Available on Amazon!

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

 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.

Could you please Like and Share if you enjoyed this post. Best wishes and best health.

#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

 

 

Create Instant Habits

Follow us on Facebook

You can create an instant habits.

new habit loop

It just takes a little motivation and discipline to start. The authors of The ONE Thing: The Surprisingly Simple Truth Behind Extraordinary Results say success isn’t a marathon of disciplined action.  It is a sprint fueled by just enough discipline to build a habit. Habits are harder to start than they are to sustain. The key is to identify the behavior you need to adopt and then work at it long enough to make it a habit. Researchers at the University College of London determined that, on average, it takes 66 days for a new behavior to become habit. Once a behavior becomes habit it becomes easier and easier to sustain. The researchers concluded that after 66 days, the new behavior became as easy to sustain as it would ever become. I’ll identify the habits you’ll need to adopt and the program will last long enough to make these habits sustainable. To help you form the habit of taking action, we will use a powerful tool called action triggers.

Habits are triggered by cues, which compel you to take action, that lead to a reward that you crave or desire. We can create instant habits using action triggers. An action trigger is a particular time and place when you decide you will execute a specific action when you are faced with a specific cue. For example, a study showed that students were more successful maintaining an exercise routine when they identified a cue, such as working out as soon as they wake-up each morning and a clear reward, an evening of guilt-free TV and another step closer to a leaner you. Food can be a reward, just don’t undue your workout by over indulging. A bowl of fruit covered with whip cream or a half a cup of ice cream will not necessarily blow your caloric deficit, but a pint of ice cream will. Moderation is the key. You could reward yourself with a new heart rate monitor, fitness tracker, a kettlebell or a heavy bag for logging all your food for two weeks straight. You could reward yourself with new workout clothing, a new pair of workout shoes, or having your hair or nails done for completing all your weekly workouts.

Peter Gollwitzer, a psychologist at New York University that has pioneered research on the power of action triggers conducted a study involving student participation rates on an extra credit writing assignment. Students had to write a paper describing how they spend Christmas Eve and submit the paper by December 26th. One group was required to create an action trigger for completing the assignment. For example, “I’ll write the paper, while sitting at the kitchen table, at 6:00 AM Christmas morning before everyone wakes-up.” The participation rate for the group that didn’t create an action trigger was 33%, while the group that created a trigger had a remarkable 75% participation rate!

Your smart phone can be a powerful tool for developing action triggers and habits. The three daily habits that are critical to your success are:

  1. weighing yourself in the morning,
  2. exercising, and
  3. logging your food.

Apps like Strides (information video), Streaks, Fabulous, and Toodledo  help you develop and track new habits. The Strides app allows you to create instant habits by programing action triggesr. You can program multiple reminders for each task and the app tracks your consistency. I recommend setting your food log reminder for the end of the day, so you can complete your log and mark the task as complete. Recording these activities will cause you to modify your behavior by making you more consistent. What gets measure, gets managed!

There are unexpected benefits to forming good habits. Australian researchers Megan Oaten and Ken Cheng found that healthy habits lead to significant improvements in a wide range of regulatory behaviors such as less impulsive spending; better dietary habits; decreased alcohol, tobacco, and caffeine consumption; and fewer hours watching TV. Sales training guru Tom Hopkins often said “do the things you fear and the death of fear is certain.” When you routinely do difficult things, habit makes the difficult things easy. When the difficult becomes easy, everything else becomes even easier.  Jerry Rice often said, “Today I will do what others won’t, so tomorrow I can accomplish what others can’t.”

PhD Steel Piers, author, of The Procrastination Equation: How to Stop Putting Things Off and Start Getting Stuff Done  recommends you avoid procrastination by doing the worst thing first thing in the morning. Doing what is most difficult early in the day, when your energy and willpower are at their highest, will give you a better chance of success. I agree, but with one important caveat; you need to prioritize your efforts. I am a firm believer in the Pareto Principle that 80% of our results come from 20% of our actions.  Routinely doing what is difficult can become a habit. Habits become easier over time. The habit of doing what needs to be done, instead of what is easy, will grow stronger through repetition, like a muscle. For those that routinely do what others find too difficult to do, life becomes easy. Push forward. Do what needs to be done. Take Bruce Lee’s advice, “Do not pray for an easy life, pray for the strength to endure a difficult one.” Download a few of your favorite motivational videos on your smart phone for those times when your motivation is dwindling. You just need to stay motivated and disciplined long enough to make this behavior a habit. Build your discipline muscle and life’s burdens become lighter. If you can make this behavior a habit you will transform your life. If you want to change your life, take the road less traveled and do what you should instead of what is easy. People that do what is easy live a hard life of constant struggle.

_____________________________________________________________

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 intentional habits keep us moving towards our goals.

Best wishes and Best Health!

Follow us on Facebook

See our most recent posts.

Book NOW Available on Amazon!

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

 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.

Could you please Like and Share if you enjoyed this post. Best wishes and best health.

#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