We Don’t DO Because We ARE, We ARE Because We DO

If you want to practice more……… Practice more.

If you want to stop eating crap…… Stop eating crap.

If you want to think more positively…. Think more positively.

If you want to sleep more….. Sleep more.

If you want to train more…. Train more.

If you want to be more organized…… Be more organized.

If you want to wake-up early…… Wake-up early.

If you want to be more disciplined…. Be more disciplined.

Jocko Willink

extreme ownershipjocko willinkField Manual

You might laugh at the simplicity of the advice, but you would be missing the point. We become what we do. We don’t do because we are. We are because we do. He explains his philosophy in this short 4-minute video.

jocko willink (discipline).PNG

If you want to change who you are, you must first change what you do. The advice that Jock Willink offers is not complicated. It is clear, concise, and straightforward. I highly recommend his books (click images for links to Amazon).

There are some effective strategies, like Mel Robbins 5-Second Rule which helps you overcome fear and procrastination, but ultimately you must do to become. As she puts it, “You cannot control how you feel. But you can always choose how you act.” Learn more,The 5 Second Rule – Overcoming the Habit of Procrastination

 “Do the things you fear, and the death of fear is certain.” Tom Hopkins

You must force yourself to do something long enough for it to become a habit. Once the behavior has become a habit, it will form your character. We form habits, and then they form us. First, you must act, then you will become. Here are a few more strategies to help you DO MORE and PROCRASTINATE LESS.

Discipline & Procrastination are Habits, NOT Personality Traits

PAIN & PLEASURE -USE THEM OR THEY WILL USE YOU

THE SURPRIZING RELATIONSHIP BETWEEN ATTITUDE AND BEHAVIOR

The Habit: Week-9 (Identify ONE Bad Habit, Interrupt and Replace It)

The Habit: Week-10 (Develop Consistency through Accountability)

For things to change, we must change. The great news is we can change. We can begin the process right now. Apply the strategies and begin the process. Don’t let any more time slip through your fingers. We get one shot at this thing, make it count!

“We do not act rightly because we have virtue or excellence, but rather have those because we have acted rightly. We are what we repeatedly do.” Aristotle

 Change your habits, change your life! 

Learn more More block post that promote a bias toward action and the death of procrastination.

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

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

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

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The Fat Loss Habit – Book Introduction

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

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

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

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

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

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

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

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

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

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

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

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

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

____________________________________________________________________________

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

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

 Printed Book Cover

The book contains:

·       7 Change Strategies for Adopting a Healthy Lifestyle

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

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

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

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

 

The Habit: Week-11 (Develop a Few Guiding Mantras)

Don’t follow, lead.
Don’t copy, create.
Don’t start, finish.
Don’t sit still, move.
Don’t fit in, stand out.
Don’t sit quietly, speak up.
Seth Godin

This week’s challenge is to jot down a few powerful mantras and read them each morning. When I say, “mantra,” I am referring to a statement or slogan repeated frequently to help us make better decisions.

If you are not willing to learn, no one can help you. If you are determined to learn, no one can stop you. Zig Ziglar

Mantras can help us to navigate our lives; like navigational beacons that help keep us on course. They help to guide our everyday actions like written goals do, so we don’t get lost in the world wind of daily distractions.

Do not save what is left after spending, but spend what is left after saving. Warren Buffet

Adopting a mantra and repeating it to ourselves throughout the day can help us make better choices. An effective mantra will guide our actions when we are confronted with an unexpected situation that is tempting us to stray from the path. They remind us of our broader intent.

Effective organizations ensure that everyone knows the intent of the CEO so they can make decisions that support the overarching goal of the organization. Southwest Airlines’ intent was once to be the lowest cost airline. Therefore, any decision that would have added to their operational cost was not in line with the CEO’s intent.

WWII.jpg

The military developed the concept of a commander’s intent to empower subordinate leaders and guide their initiative. The commander’s intent describes the desired end state of a successful mission. For example, a company commander’s intent might be to secure Hill 81 by destroying or forcing the withdrawal of all enemy forces.

Few plans survive contact with the enemy, but armed with the commander’s intent; all the soldiers can take actions in the absence of orders. Each soldier is empowered to improvise, adapt, and take actions that will result in securing Hill 81 by destroying or forcing the withdrawal of all enemy forces.

Great sources of mantras are leadership lectures, self-improvement seminars, motivational speeches, and books. Here are some examples.

Self-improvement Mantras:

  • Don’t be lazy about learning. Jim Rohn
  • Read 500 pages every day. That’s how knowledge works. It builds up like compound interest. Warren Buffett
  • We become what we repeatedly do. Aristotle
  • For things to get better, we must get better.
  • If you don’t have the success you desire, it is because you aren’t the person you need to be, YET.
  • Consistency is more important than intensity.
  • Today I will do, so tomorrow I will become.
  • Hard work always pays.
  • Success must be earned daily.
  • Do not think about it, be about it.
  • Success requires doing it; whether you feel like it or not.
  • You attract what you are, not what you want. If you want great, then be great.
  • If you are not willing to learn, no one can help you. If you are determined to learn, no one can stop you. Zig Ziglar
  • You miss 100% of the shots you don’t take. Wayne Gretzky
  • If you want something you’ve never had, you must be willing to do something you’ve never done. Thomas Jefferson
  • Nothing will work unless you do. Maya Angelou

Leadership Mantras:

  • Leadership is a privilege, not a right, and I must earn it in the arena of action. Mark Divine
  • The best leadership tool you have is your own example. John Wooden
  • A leader is one who knows the way, goes the way, and shows the way. John C. Maxwell
  • I will seek to improve myself, my team, and the world every day. Mark Divine
  • Be the leader you would follow.
  • Exude the traits and behaviors you want in your followers.

Fitness Mantras:

  • Just do it. Nike
  • Embrace the suck.
  • Set small goals and build upon them.
  • No growth without resistance.
  • Exercise to stimulate, not to annihilate.
  • No matter how slow you go, you are still lapping everybody on the couch.
  • Create healthy habits, not restrictions.
  • You cannot outrun a bad diet.
  • Strive for progress, not perfection.
  • Do better today, be better tomorrow.
  • You don’t have to go fast. You just have to go.

Success Mantras:

  • Dream big. Start small. Act NOW! Robin Sharma
  • It is not over until I win. Les Brown
  • The old ways will not open new doors.
  • The most certain way to succeed is always to try just one more time. Thomas A. Edison
  • The best time to plant a tree is 20 years ago. The second best time is now. Chinese proverb
  • We are what we repeatedly do. Excellence then is not an act but a habit. Aristotle
  • Do what you have to do until you can do what you want to do. Oprah Winfrey
  • Don’t wish for it, work for it.

Financial Mantras:

  • Do not save what is left after spending, but spend what is left after saving. Warren Buffet
  • If you want to be rich, you need to create multiple income streams. Bo Sanchez
  • If you buy things you don’t need, soon you will have to sell things you need. Warren Buffet
  • Building wealth is a marathon. Not a sprint. Discipline is the key ingredient. Dave Ramsey
  • The Stock Market is a device for transferring money from the impatient to the patient. Warren Buffett
  • If you don’t find a way to make money while you sleep, you will work until you die. Warren Buffet

I begin each morning reviewing my journal for 10 to 15-minutes. I read my gratitude list, my goals, and a series of inspirational mantras. When our minds are left to their own devices, they focus on lack, which leads to negative feelings.

Better gratitude, better attitude.

My gratitude list helps remind me of all my blessings. A spirit of gratitude chases away negative feelings like anger, frustration, and depression. Gratitude is the light that chases away the darkness of these negative feelings. Gratitude helps us to connect with our higher self.

My list of goals and mantras help to guide my daily decisions and actions. They allow me to reconnect with my values and priorities. The goals provide direction, and the mantras provide guidance. Both help us to establish priorities based on the life we want to create for ourselves, instead of being a slave to the demands of others. Most people are either pursuing their dreams or helping someone else pursue theirs.

blank desk blotter.jpgBesides writing my mantras in my journal, I use a blank desk blotter at work. It is great for capturing notes and brainstorming. I often write a few of my most important mantras in the upper corners of the blotter as a constant reminder of my values.

Until next week, good luck!

First we do, then we become. Change your habits, change your life! 

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Best wishes and Best Health!

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

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

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

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

 

Achievement without Fulfillment is Failure

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William James described success as a combination of two things.

1) An inner ideal which is followed persistently with courage and

2) an Outer achievement related to that ideal.

Society tends to fixate on the accomplishment of the outer achievement related to that ideal, and not the inner ideal that was followed with courage and determination. William James thought that of the two components that the first was much more important than the second. The pursuit of an inner ideal leads to personal growth and development which is its own form of happiness.

 According to William James focusing on the outer achievement related to the ideal is a mistake. Long-term happiness flows from our daily habits and routine. Personal growth provides the most lasting happiness in our lives. When we feel like we are getting better at anything, we feel good about ourselves.

Progress equals happiness.” Tony Robbins

The greatest reward of success is who we are forced to become. Becoming world class at anything requires tremendous effort and dedication. It is the pursuit of this ideal that molds a person into one deserving of recognition.  

Most people think that wealth is a sign of success. It is a common belief that wealth and the material things that it will allow us to purchase will make them happy. Material objects only provide short-lived happiness. Studies have demonstrated that wealthy people are not happier than people of average economic means.

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Happiness isn’t something we should defer. We should avoid the mistake of attaching our happiness to the accomplishment of an outer ideal. We must have goals. We must be inspired. Goals are hugely important because they affect how we live. They affect our attitude, our handshake, our smile, and our energy.

We all need to have goals, but when you attach all of your happiness to achieving those goals, you will miss out on all the happiness you could enjoy along the way. The happiness you’ll experience when you achieve the goal will not long last. Then what?

Enjoy the journey toward achieving your goal. Most of your life will be spent in pursuit of your outer ideal, not basking in its accomplishment. Life is a journey. Enjoy every day. It is our responsibility to focus on the simple pleasures of living. This usually begins with gratitude. It is easy to focus on our problems and setbacks and forget all our blessings. Connect with the simple pleasure of everyday living.

Our happiness flows from our daily routines and habitual ways of thinking. If you cannot find happiness while you pursue your inner ideal, you’ll never achieve lasting fulfillment and happiness. You’ll never be successful.

Travis Bradberry, co-author of the New York Times Best Seller, Emotional Intelligence 2.0 wrote a great article for Forbes magazine Ten Habits of Incredibly Happy People. He lists these ten habits:

  1. They slow down to appreciate life’s little pleasures.
  2. They exercise, which improves their mood and helps them control their impulses.
  3. They spend money on other people.
  4. They surround themselves with the right people. They distance themselves from negative people.
  5. They stay positive. Even when bad things happened to them.
  6. They get enough sleep. Getting enough sleep helps mood, focus, energy, and self-control.
  7. They have deep conversations and build emotional connections.
  8. They help others, which releases chemicals into their body that make them feel good.
  9. They make an effort to be happy. They make a conscious decision to be happy and appreciative.
  10. They have a growth mindset. They believe change is possible and tomorrow will be better than today.

 Happiness flows from what we habitually focus on each day. Change your habits, change your life! 

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

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

#theFatLossHabit #FatLoss #WeightLoss #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

Why Some People Will Always Struggle with their Weight

Image by Ed Yourdon

Do you know anyone that says they are “big boned” or they are “happy being overweight?” Anyone whose identity or happiness is linked with being overweight will always struggle with their weight.

They might lose weight for an event, like a wedding, but inevitably they will return to their old weight because it is tied to who they are. Our identity is who we believe we are. If we believe we are destined to be overweight, because everyone in our family is, then that is what we will be. Genetics play a role, but we shouldn’t use it as an excuse. Many people from overweight families have lost weight and kept it off.

My grandfather died of a heart attack, related to being overweight, when he was in his forties. My father was overweight his entire life. He exercised regularly, but he also ate dessert regularly. I was overweight as a child, but when I committed to daily exercise and eliminating junk food from my diet, I lost the weight and have kept it off.

I never thought of myself as being genetically predisposed to being overweight. I believed that I could do what so many people have done and get in shape by working out regularly and simply eliminating junk food from my diet. In overweight families it is hard to tell how much of it is due to genetics and how much is due to the families’ attitude toward eating healthy and exercising. The fact that obesity rates continue to climb in developed countries indicates that eating behavior plays a larger role than genetics.

Our beliefs and actions are connected. Many times, we convince ourselves that we are happy with our weight, because we want to be happy. If our eating is causing us to be unhappy, we must either change our eating or change our definition of happiness.

Our mind seeks harmony between our attitudes and behaviors. The psychological term that describes a disharmony between attitude and behavior is called cognitive dissonance. When we perceive a divergence between our attitude and behavior we will either change our attitude, or our behavior to minimize the disharmony.

Bad habits provide instant gratification, so changing our attitude around the behavior is easier than changing the behavior. Changing the behavior would require sacrifice, while changing our attitude wouldn’t require anything but lying to ourselves. Changing our attitude allows us to continue indulging in the bad habit without any psychological angst.

Everyone knows that smoking is terrible for your health, but a smoker will reduce the conflict by convincing themselves that a longer life devoid of smoking isn’t worth living. They will identify themselves as a smoker. Their attitude is that smoking produces so much pleasure that a shorter lifespan is a price they are willing to pay.

Anyone who says they prefer being overweight to being thin is deceiving themselves. They simply equate more pleasure with eating unrestrained than being thin. I could be wrong, but I believe that if they asked themselves, “If I could eat whatever I wanted, and be thin, would I rather be overweight?” their answer would be thin.

Happiness requires our attitudes and behaviors to be in line. When they aren’t in alignment we get to choose which one to change. Bad habits persist because we have decided to change our attitude instead of our behavior.

Best wishes and best health.

Bad habits are only able to persist because we equate more PAIN with changing our habits than changing our attitude. Change your habits, change your life! 

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Printed Book Cover (09.08.17)

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 act. This book takes a new approach to getting leaner, fitter, and stronger. 

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

#theFatLossHabit #FatLoss #WeightLoss #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