THE HABIT: Week-2 (Motivation)

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 morning, you’ll begin to take control of your life. We are creatures of habit.   Our days consist of daily routines that shape our lives. Small changes to these patterns can have profound impacts on our lives because they are repeated thousands of times.

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

Instead of waiting for January 1st to arrive, begin adopting a few small habits so that when the ball drops you’ll already have built-up some momentum. I will present a series of small habits you can adopt each week to change 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. Eventually you’ll have become a person that can achieve whatever it is you set your mind to do.

Success is not the result of one heroic act of determination. Success is about taking small daily actions and wiring-in good habits that over time produce great results.

John Maxwell’s Power of Five provides a great example of the power of small persistent actions. He should know, he has written over seventy successful books. He asks what would happen if you had a large tree on your property and you committed to taking five swings at it each day? The answer is always the same, the tree will fall. It doesn’t matter how large the tree is. We are often intimidated by the large trees in our life, but if we just committed toward doing a little each day, instead of being overwhelmed by them we would achieve unimaginable results.

I challenge you to take these small daily actions every day. Some people ask John what he means by every day. His standard response is every day: every Sunday, every Christmas, and every other holiday. Every day is powerful. Every day is easier because you don’t lose any momentum. Constantly starting and stopping requires more energy than the everyday method. He says that for decades he has done five things to become the prolific writer and expert he is today. Every day for decades he reads, he writes, he thinks, he asks questions, and he files.

The Week-2 challenge is to listen to something motivational the first 20-minutes after waking-up. All I am asking is that you put on some wireless headphones and listen to something that inspires and motivates you each morning as you begin your normal morning routine. 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 recommend listening to a great video multiple times, like you would a inspirational song. Each time you’ll gleam new insights.

Did you know that you are able to influence the spirit of your day during the first few minutes after waking? During those first 20-minutes, your mind is transitioning from the low 4-7 cycles per second (Hz) your brain operates at during light sleep to the higher, 12-30 Hz that is your normal waking state of consciousness. In this state your subconscious brain is most impressionable. Learn more.

Take advantage of this opportunity to influence the spirt of your day by putting on some wireless headphones and listen to something inspiring while performing your early morning routine. This is your opportunity to program your subconscious mind for success. Refuel your motivational reserves so you can power through your day and take the actions success requires. This one simple habit will provide you with hours of motivation.  This one habit has the potential to change your life. Like any good habit, the effects might not be immediately noticeable, but overtime, the additional energy you are able to put into your day will create dramatic results. Habits are powerful because they are small efforts compounded daily. Click HERE to listen to another of my favorite motivational videos.

There are a lot of cynical people that will tell you that motivation doesn’t last, and they are correct.

Motivation doesn’t last, few things do, which is why they need to be repeated daily.

Working out once will not get you in shape. Studying once will not make you an expert. We don’t go to work once and expect to receive a paycheck for the rest of our lives. It is easy to be a cynic. It is easy to be negative. Don’t fall into that trap. If you make motivation a habit you’ll become a motivated person. Motivation the most powerful catalyst for action so keep your motivational batteries charged-up and start attacking each day with more drive a determination. Energy is more important than intelligence. Knowledge isn’t power until it is applied.

“People often say that motivation does not last. Well, neither does bathing that is why we recommend it daily.” – Zig Ziglar

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

Print Book Cover 09.25.2017

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

Capture - Book Contains

#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

 

 

 

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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

Want to Transform Your Body? Stop Prioritizing Cardio.

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

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

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

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

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

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

sprinter - jogger

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

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

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

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

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

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

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

Discipline pushes us, motivation pulls us, but intentional habits keep us moving towards our goals. Change your habits, change your life!

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

Best wishes and Best Health!

Jeff

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

cover page done

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
  • A Nutrition and Training Program Based on Science, not Bro Science.

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

Our BOOK The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!! We would greatly appreciate a brief REVIEW. Your feedback is our best marketing tool and it will help us to make a better product. Your review will help other people who want to make a positive change by helping them to find our book.

Follow us on Facebook

Book NOW Available on Amazon!

Book Introduction

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

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

Hey everyone,

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

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

FREE DOWNLOAD eBook

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

REVIEW

I think you’ll really enjoy reading our book. It takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
  • A Training Program Based on Science, not Bro Science.

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

Best Wishes & Best Health!

Jeff

 

 

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.