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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DISCIPLINE IS THE FOUNDATION OF SUCCESS

We can’t achieve anything of significance without discipline. Success and great achievements are only accomplished through years of disciplined effort. We need discipline to adopt the habits that will lead to our desired results. “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle. We must be the architect of our daily rituals to take control of our life. Anything we want to accomplish has to be part of our daily habits.

You’ll discover that doing something every day is much easier than doing it some days. We are creatures of habit. Our minds prefer routines. Routines allow our minds to operate on autopilot; actions flow almost unconsciously. We have each discovered that if we don’t do something every day, we will not do it any day. One missed day become two, and pretty soon we forget about what it is we wanted to do regularly to get better each day.

Every day is our life in miniature. If self-improvement isn’t a daily priority, it won’t be a priority. We form habits, then our habits form us. We become what we repeatedly do. We become an expert in our field by dedicating ourselves to daily study. Jim Rohn suggested that if we spent an hour a day reading and studying our chosen field, in a year, we’d become an expert in our field. As he put it, “Formal education will make you a living; self-education will make you a fortune.”

“Small disciplines repeated with consistency every day lead to great achievements gained slowly over time.” — John C. Maxwell

The world rewards excellence, but the rewards are not immediate. It takes years of disciplined effort. Anyone can take actions that produce immediate rewards. It is the disciplined person, focused on their long-term goal that repeatedly puts in the work, day after day, with the belief they will achieve it, that persevere. The future is purchased in the present. If we can stay focused on our goals, it will help us make better use of each day. Today is the game. Today is your life in miniature.

“Discipline is the bridge between goals and accomplishment.” – Jim Rohn

Discipline allows us to persevere. When we doggedly pursue a goal day after day, we can overcome almost any obstacle. “Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan Press On! has solved and always will solve the problems of the human race.”- Calvin Coolidge. I completely agree. Knowledge is rarely the problem. Most of us know what we should do. What is missing is discipline and commitment.

Discipline is a keystone habit that makes other good habits possible. 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 book contains:

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

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

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

Follow us on Facebook

Book Now Available on Amazon!

Book Introduction

Focus on your WHY – It is so much more important than your WHAT & HOW

Before we do anything, we should first ask ourselves WHY we are doing it. Our why effects everything. It affects our effort, our attitude, and our determination. If you have a bad attitude about work, chances are you don’t have a good reason; a good WHY for what you do.

The story of Three Bricklayers building a church demonstrates the importance of finding meaning in what you do. All three men were doing the same work, but when they were asked what they were doing, the first bricklayer replied, “I’m laying bricks.” The second bricklayer said, “I am feeding my family.” The third bricklayer said, “I’m building the house of God.” Which one do you think took the most pride in his work? Too many managers only think of monetary rewards to motivate people when they could motivate their employees by teaching them to find meaning in what they do. When people see how their work is making a difference to the company or to their community, it will motivate them to take more pride in what they do. Unless you are financially independent, you work to earn a salary, but I hope that isn’t the only reason you do what you do.

We are good at setting goals. We make them measurable and attach a deadline to them, to avoid procrastination, but we rarely identify WHY we care about achieving it in the first place. Or our reason will be so weak and unmotivating that it doesn’t pack an emotional punch.

If we aren’t achieving results, it is because our WHY isn’t inspiring. Our reasons have to be bigger than our excuses. All actions flow from the head to the heart to the hand. If our hands aren’t moving; if we aren’t doing what we need to do, it is because our heart isn’t in it.

If we are trying to lose weight, and we say, we’re doing it because we want to get fit and healthy. It isn’t going to happen. Who gets up at 5:00 AM to workout with the goal of getting fit and healthy? No one.

I’ll tell you who gets up at 5:00 AM to workout, the actor that has to lose 10 pounds for their multi-million-dollar film role. The woman that wants to show her ex that he made a mistake when he dumped her for a younger woman. The man who is going to get fired from his job, if he cannot meet the physical requirements of the job.

Without urgency. Without emotional intensity, desire has no pull. When we are put in a do or die situation, we tend to do. When we get fired from our job, we don’t hesitate to update our resume, contact multiple headhunters, and practice our interviewing skills.

The problem with most people is that their WHY is so weak, that any excuse is enough to sabotage their progress. If we are trying to lose weight, we have to equate eating that junk food in the breakroom with pain. The pain of remaining trapped in a body we aren’t proud of. The extra 10 pounds we are carrying around.

We have to equate pain to eating mindlessly; not logging everything on the MyFitnessPal app. We have to equate triumph with a workout completed. We have to equate every little step with the pleasure of accomplishment. We have to connect them back to our goal. We must find pleasure in the process. When We drink a bottle of Topo Chico, with a lime slice, instead of a bottle of beer, we need to savor the taste of it. That is the taste of victory.

Success is not one giant effort. It is a lot of small decisions made correctly. A powerful WHY. Will give you that little nudge you need to make the right decision, time after time until it becomes a habit. Eventually, it will become a lifestyle.

“If you know the why, you can live any how.” – Friedrich Nietzsche.

The WHAT of things is easy; anyone can set goals. The HOW isn’t complicated either. A quick google search and you will have a step by step process for accomplishing your goal. If you have an internet connection or a library card, you can find out how to do almost anything.

The reason most people don’t achieve more is that they convince themselvesthey are FINE either way. Most people don’t commit because they don’t want to disappoint themselves. Most people say I would love to lose 10 pounds and get fit. I should start exercising. That is what most people do.

Don’t let that be YOU! Do better. Spend a few minutes, right NOW, to write down your why. Not some politically correct WHY. Don’t share it with anyone because that could cause you to filter your true motive. This WHY has to be powerful. It has to stir-up the most primal motives.

If you want to get a killer body because you want to prove your ex-was wrong about you. Use that anger and frustration as gym fuel. Connect with that why every single day so you can stay committed. Decide. A decision is when a desire is married with action. Act now. Cut-off all excuses. Say I AM DOING THIS UNTIL I reach my goal. Do or die. I am not fine being trapped in this body. I am not fine with things the way they are! When you connect with your WHY, you’ll never use the word should. Everything becomes a MUST!

Change your habits, change your life. Good luck!

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 book contains:

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

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

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

Follow us on Facebook

Book Now Available on Amazon!

Book Introduction

A Small Notepad is a Self-Improvement Powerhouse

I think a simple notepad is one of the most powerful self-improvement tools in existence when used to log an activity. Logging the activity creates awareness. Awareness is the first step in changing behavior. It is the first step toward transformation. When you log an activity, you become more mindful of your decisions, big and small.

Often it is the small, seemingly insignificant decisions that are sabotaging our success. Eating that cookie in the break room, losing valuable time by allowing yourself to become distracted while working on something important, skipping a workout, or staying up late watching TV instead of getting a good night’s sleep. Anyone of these decisions by themselves aren’t devastating, but their accumulated effects are. Whatever it is you want to improve, your time management, your leadership, your relationships, your business, your eating patterns, your exercise consistency, or your spending.

notepad3.jpg

Be relentless. Track everything related to the behavior you want to improve. Awareness is the first step toward transformation. Bad habits are the result of neglect. Mindfulness prevents us from mindlessly doing things that are sabotaging us.

I am a firm believer in Peter Drucker’s management principle “What gets measured gets managed.” Anyone that has ever kept a financial spending log or food log knows that they changed their spending or eating behavior when they kept a record of the activity. When you monitor activity, you naturally become more mindful of your choices. You automatically modify your behavior and make better decisions. It is so simple to understand, I am always amazed how many people don’t use it to improve their personal or professional performance.

“What gets measured gets managed. If you want it, measure it. If you can’t measure it, forget it.” – Peter Drucker

If you really want to change a behavior track it for at least a week, a month would be even better, two months optimal. Peter Drucker, the famous management consultant often said “If you want it, measure it. If you can’t measure it, forget it.” Everything and anything you want to improve can be measurable. You might think some things can’t be measured, like building employee loyalty, but I would argue it can. If a leader wants to build loyalty in their organization, they could decide that twice a week they are going to visit two employees whose managers say they have been doing a great job and paying them a compliment for their excellent work. She could then inquire as to how they are doing and ask if there are any resources they need, including training, to help them be even more effective. Tracking her consistency would be the lead indicators, and quarterly feedback from culture surveys would be the lag indicator. Loyalty is a two-way street. Showing employees that the leadership values their contribution, and is committed to their professional development is how you earn loyalty.

If we are serious about improving any area of our life, we should use a simple notepad to track the behavior. Awareness is the first step in transformation.

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.

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 Setpointto Keep the Weight Off
  • A Nutrition and Training Program Based on Science, not Bro Science.

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

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

Follow us on Facebook

Book Now Available on Amazon!

Book Introduction

***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