Get Inspired! Here’s how they did it..There’s nothing quite as inspiring as a truly jaw-dropping before and after picture. I’m talking about a 50+ pound weight loss where they look like an entirely new person.
It’s striking how much younger people look when the extra fat comes off. An attractive, happy, energetic person was inside of them all along.
Many popular magazines showcase transformation success stories like this at the beginning of a new year. Flip through the pages of before and after photos and it’s hard not to feel inspired to make healthy changes in your own life.
It’s also interesting to read how each person managed to lose all the weight. What was their exercise routine? What diet plan did they follow?
The truth is that there are many routines and plans that bring success.
The key is to choose your plan and stick with it.
Of course, this is where things get tricky, during the stick with itperiod. This is when life tempts you to lose your focus and get lazy. This is when even the best intentions don’t help you win.
Below I have compiled a list of Best Transformation Tips that came from the mouths of those who have actually done it. Every tip below is from a fat loss champion who lost 50+ pounds and some even half of their body weight.
- Fat loss is 80% mental and only 20% physical. Get your mind right if you want to succeed.
- Focus on non-scale victories like how your clothes fit, how you feel, and how much healthier you are.
- Fix what’s going on inside before you attempt to fix what’s going on outside. The mind is a powerful part of your transformation.
- Don’t stress as much on what you are eating, but instead on how much you are eating. Keep calories under control.
- Find a workout routine that you won’t be bored with, so that you’ll stick with it.
- Stick to your workout plan no matter how tired you’re feeling that day. Push your body through the motions even if you’re tired.
- Don’t be afraid to make healthy changes. You have nothing to lose and so much life to gain.
- Use a slow cooker to have healthy meals on hand to avoid unhealthy meals. (See the recipe below!)
- Use a fitness app to log your meals, workouts and water consumption. This helps to stay on track on those days when you aren’t feeling it.
- Try eating leafy vegetables and protein throughout the day to increase your energy. As a bonus this also increase the speed of your results.
- Find a plan and stick with it. Jumping from diet to diet never works in the long run.
- Get creative with your healthy eating by trying out new recipes. This helps prevent boredom from creeping in.
- Find and accountability partner who will keep you going strong with temptation hits.
- Make healthy changes gradually. If you ate a whole pizza yesterday then don’t swear pizza off completely. Just eat one slice today.
- Don’t give yourself the option of giving up. If you messed up then pick yourself back up and keep moving forward.
- Remember that the best part of getting into shape is not the six pack. It’s about improvements to your self-confidence and overall outlook on life.
- Be willing to ask for help. Seeking the help of a knowledgeable fitness professional is to ensure that your efforts are safe, effective and successful.
- The BEST Tip (don’t miss this one!)This is tip is the FOUNDATION for every transformation success story. And that is why this was the tip that was mentioned time after time, by the people who went through the pain of losing half of their size through old fashion healthy eating and exercise.
Fat loss starts in your mind.
Before you start counting calories or signing up for exercise plans, you must get your mind primed for success. Do this by imagining the new you, after the weight comes off. What do you look like? How do you feel? What does your fit lifestyle consist of?
Dedicate a portion of each day to mentally focusing on your transformation goal, until the idea of a new you feels inevitable. And then get started on the physical work of achieving your goal!
Are you ready to unleash that attractive, happy, energetic person that’s hiding inside of you? I’m here to help you do it. Call or email me today and we will get your own stunning transformation started!
Okay, so maybe you’re going to laugh a little at the name, but Rooster’s Punch fits this quick 5-minute recipe so well. I’ll combine the rooster (roasted chicken breast) with the punch (Sriracha) and a few other ingredients. This meal is light, flavorful and has a nice variety of protein, veggies and cheese.
This is a great midday or post-workout meal to keep you going all afternoon!
- 3 oz. roasted chicken breast (pre-prepared works well)
- 2 oz. red bell pepper (sliced thin)
- 2 oz. sweet onion (sliced thin)
- Small handful of cilantro
- ¼ cup of feta cheese
- Olive oil
- Salt and pepper to taste
Olive oil is great and a healthy fat. However, when you are trying to keep your fat down I suggest taking a paper towel and lightly coating your sauté pan instead of just pouring it in the pan or pre-mixing with veggies.
Once your pan has warmed up, add the bell pepper and onion and cook on low to medium heat until the vegetables begin to char a bit. Then add the chicken and salt and pepper to taste. If the chicken is already pre-prepared you only need to warm it for a minute. But, if the chicken is raw, you’ll want to fully cook it.
When your chicken and veggies are cooked, put them on a plate or in a bowl, add the cilantro and feta. Give it a little turn with a fork.
Now for the Punch! Add Sriracha to the mixture for a little sweetness and a nice punch.
I love this meal. It’s so quick, it’s nutritious, delicious and provides about 26 grams of protein to help rebuild your muscles after a great workout.
There’s always going to be those times when you are working out, whether its cardio or weights, when you can’t help but keep watching the clock. Two minutes seem like a half an hour. You might not have anywhere to go after you’re done at the gym, you just aren’t feeling it that day. As much as I work out and hang out around the gym in my personal and professional life, you can bet I’ve had these feelings too.
So, what do you do? Do you just call it quits for the day? Do you just take off? You can, that’s an option. But, is it the right option? I say, that unless you’ve broken something or have another injury that’s holding you back, the answer should be “No.”
That can be a hard answer, especially if you’ve been seeing great results and just feel like today is an off day. The problem that I see is that it is much easier to break your habit than to create it. You’ve been doing an awesome job sticking to your workout. You’ve been seeing gains, whether it’s weight loss, running farther, or chiseling your abs. So, what does one day hurt? The reason you are doing so well is because of the time and effort you put in. You didn’t start this journey of yours to get to the point of seeing results and then backing away. And yes, for many people, unnecessarily skipping even one workout can give permission to skip another and another, until that habit you worked so hard to create becomes a snowball running downhill. Leaving early one day may not seem like it, but that shortened or skipped workout can have consequences.
So, what happened when you start feeling like your done for the day, before your day started? How do you get re-motivated to hit the gym hard? Here are three ideas to get you re-motivated:
- Find a new piece of equipment. I know you’ve seen that rowing machine hiding out among the other cardio equipment. It’s often unused, and patiently waiting to become part of your routine—and it will give you one heck of a workout. When you lack motivation, sometimes trying out a new machine or workout that forces you to go back to some basics is the lift you will need to make it through the rest of your day.
- Switch up the tunes. A lot of people workout to music. Research has proven that music actually improves your performance. I had a friend who once told me that he had a special mix that he would only use when his mind was trying to convince his body that it was time to go home. It was loud, it had beats, and it made his body want to move. Whether it’s changing up your Pandora or digging into that special mix, improving your motivation can be as easy as switching up the tunes.
- Try to break a record: We all keep a personal record of our bests, and few things can pump us up more than breaking a personal best. I know for me, that use to drive my adrenaline through the roof. Whether you are a body builder or a runner, I’m sure you have a record bench press or mile you’d like to break. Well, this is the time to do it. Even if you don’t break the record, just trying is often enough motivation to get you through a tough workout.
I’m not trying to be rude, but I do want to be clear—natural protein is where you should be getting most of the protein in your day. What I find is that people who want to bulk up go straight for those big buckets of protein shakes. But, the fact is, with a little food prep you can get better nutrition, results and as flavor from protein-rich meals as opposed to chugging down protein shakes all day.
The fact is that your foods will provide you not only protein, but a long list of vital nutrients to go along with the protein. Don’t get me wrong. Protein powder has its place. It is fast, convenient and a heck of a lot easier to bring to the gym than a roasted chicken. But, the important thing to remember, is that it is a supplement for what you miss in your regular diet—not a replacement. In addition, gram for gram, the powder can also workout your wallet more than foods.
When it comes to food-based protein you are looking at meat and vegetable. Meat proteins such as chicken, beef, pork and rabbit provide a ton of flavor, and as a complete protein can provide all the amino acids that your body doesn’t produce. Vegetable proteins such as tofu, beans, peanut butter and lentils are incomplete and do not have all of the amino acids your body needs. However, they are rich in vitamins, minerals, essential carbs and good fats that your body needs for digestion.
So, while you may need a little prep-work to focus on eating food-based protein as opposed to protein powders it’s well worth your time, and of course time equals results.
Think of it like this:
Your prep work while you make your meal is like a warm-up before you work out. Eating is the workout. And your protein powder is dessert.
Well, the truth is that many people may make it to the gym every day, they may eat clean, but something is missing. That something might be energy and focus. Here are four suggestions to help you keep your mental alert flowing. We will address each in more detail as part of my Mental Focus Series. But, for now, here is your quick run-down:
Everyone knows that sleep is important, but how much sleep you get seems to be directly related to you. While some people need 8 to 10 hours a night, others may function well on 5 to 6 hours of sleep. There may not be a standard rule, but there are guidelines, and those guidelines often range from 7 to 9 hours of sleep.
Another option, which may help those who can’t seem to find enough sleep is called polyphasic sleeping. Polyphasic sleeping is splitting up your sleeping habits in small blocks throughout the day. The belief is that these short bursts of sleep, over time, will eventually allow your body to embrace deep sleep benefits that take hours to achieve at night. In addition, you are replenishing your energy more often, which also appears to work to the body’s benefit.
However you choose to sleep, finding the number of hours that work for you is necessary. Whether you sleep eight hours at once, split up six hours over a 24-hour day, or sleep five hours at night and two hours in the afternoon there is a sleep schedule and requirement that will work for your body. It’s just a matter of finding what works for you.
The quick meditation
Did you know that even 15 minutes of meditation every day will provide benefits to your overall health? You can meditate pretty much anytime of the day and for however long works for you. Like anything it is consistency over time that builds the greatest strength. Meditation helps you by:
- Clearing your mind to improve concentration,
- Helps you become less bothered by small things,
- Reduces stress and alleviates anxiety,
- And provides a deeper understanding of self.
The best thing about meditation is that you don’t need to attend a class, hire a yogi or do anything other than flip on your smart phone. Apps such as Calm are fully functional tutors that will help you meditating within minutes.
I’m sure you’ve heard someone say they are an excellent multi-tasker. But, the fact is, multi-tasking does not actually exist. Multi-tasking is performing several tasks at the same time. People who insist they are great at multi-tasking are starting and stopping tasks multiple times and often in a short period of time. Think of the expression “Jack of all trades, master of none.” Sure, you might be performing or going through the actions, but are you really performing all of those actions well?
Learning to finish one project before moving onto the next will not only ease your routine, but will also allow your mind to focus on one task enabling you to perform better. Many “multi-taskers” don’t believe this is an option. The truth is, they may be afraid that it is an option.
When you are feeling a little drowsy it’s easy to reach for that cup of coffee, or that energy drink. But, that may not be the best way to stay alert. From headaches to caffeine withdrawal to inability to sleep, too much caffeine can cause all sorts of problems. Instead, try a quick 5-minute workout. Squats, pullups or a favorite air boxing routine are great ways to get the blood flowing in your body and bring alertness back to your mind. This not only improves your mental focus, but also burn a couple extra calories and you must love that.
Keeping your mental focus up is how you maintain motivation. Consider your willingness to hit the gym when you are tired compared to when you are awake. These are just a few potential steps to improve your performance at work, school, and home. The better you feel the better you do!
Have you ever had a friend tell you, “Sorry, I can’t eat that piece of cake. I’m on a strict diet.” Well, first off, I’d like to say good job and congrats to your friend. It takes a lot of self-control to watch everyone else eat cake while you stand there watching. After all, who doesn’t love cake? But, I’d also like to mention that if you are taking an overly strict approach to diet, you may be setting yourself up for a harsh lesson in losing weight.
My personal belief is that you should not restrict yourself from the foods you love. Yes, that even means pizza, hot dogs, cake and cookies. Now, I’m not telling you to eat an entire box of Oreos. But, I am telling you to loosen up a bit. While I have all the appreciation in the world for people who maintain a strict clean diet, for most people – me included – that’s a near impossible feat.
There are several theories for taking a break and eating what you love:
- The 90/10 rule that says 90% of your food should be a clean and structured diet and 10% should be portioned, yet anything you want (pizza, cheesecake, etc.)
- The cockroach plan which says one day a week is considered a cheat day that will trigger your body to improve metabolism.
- The reward which is giving yourself something you love when you achieve certain milestones.
While these types of diets and ideas may work, I do believe that if you are taking steps such as managing a clean diet and portion control as well as working out regularly you can eat those things you love in moderation. If you go to a party, feel free to have a piece of cake. Mind you, I said, “a,” as in one, piece of cake. If you join friends after work, a glass of beer or a piece of pizza is fine – as long as you are not going out everyday after work. You need to understand your body and your needs. If that piece of pizza is going to start you on a binge eating crisis, maybe you should avoid it. If you know that you will appreciate that pizza more because you rarely have a piece, then you are probably okay eating a piece of pizza once in a while.
Eating what you love doesn’t have to be a bad thing if eaten in moderation and you think you can handle it Just remember keep your portion-size in check and don’t do it so often that you put your goals at risk.
How many times can you honestly say, “I’ve accomplished my New Year’s resolution.” Well, chances are you can’t. But don’t worry, you are in the majority. A recent University of Scranton study shows that of the 41% of Americans who make a New Year’s resolution, only about 8% of those accomplished that goal. That’s an astounding stat.
Well, if you know me or read my blog, then I’m thinking you won’t be surprised that nearly 40% of resolutions made have something to do with improving your body and mindset:
- Lose Weight / Healthier Eating: 21.4%
- Life / Self Improvements: 12.3%
- Work out more often: 5.5%
Those are numbers I like to see, but knowing only 8% of those people are going to fulfill those goals is a bit scary. So, why bring this up now? Only a couple weeks into the new year? Well, because if you are like most people, within a week or two you are going to hit that wall. By the end of February nearly 40% of people are going to drop out entirely. By mid-year, those who dropped away may not even remember they made a resolution until December when you make that same resolution for 2019.
But, you don’t have to be one of these statistics. Resolutions are, by nature, changing your habits. And the hardest habit to break are those lofty ones. A lofty habit is not, “I would like to drop 10% of my body fat by July.” That’s a habit you can probably attain and for some people, they can attain it quickly. But, that wasn’t your habit this year, was it?
I remember talking to a friend of mine recently. 6’2” and 245 lbs. His goal for the year was “I want to look like Jason Momoa.” If you don’t know him, then just Google Aquaman. Sure, my friend’s five inches shorter, but he is also 45% body fat. Probably not a good start if Momoa is your goal. Does that mean my friend will never look like a superhero? Not at all. It means that his goal was so lofty and undefined that his likelihood of giving up is a lot greater than his goal of success.
So, how do you work in your goals to achieve your New Year’s resolution?
The answer is steps instead of strides. Strides are great in a short sprint, but in a marathon, you’ll fall apart before you hit mile 13. My suggestion is to shorten those goals and as the year progresses, and more importantly, as you see progress, then you should incrementally adapt your goals.
While most of you likely hit the gym a couple times a week, so does my “Momoa” friend. He was even a high-level athlete at one time in his life. But, a lofty goal is a lofty goal despite your past and despite your mindset. So, what can he do to become Momoa?
- He can focus on portion control and maybe instead of pasta he can eats beans.
- He can switch his five days-a-week low-intensity cardio to three days of weight training and two days of cardio with perhaps a High Intensity Interval Training workout (HIIT).
- He can put away his Netflix binge and sleep eight hours a night instead of four.
- He can switch to water, tea, and infused water instead of soda and beer.
These are all small and attainable steps toward his ultimate goal – being Momoa. As his weight shifts from fat to muscle and his energy levels change he will be more equipped to take on that long-term ultimate goal.
It’s never too late to adjust your New Year’s Resolution. In fact, it’s a good idea to always evaluate, grow and incrementally adapt your goals to your current success. Those steps will get you farther than strides every time.
To help you stay focused and to eat clean, I’ve put together a list of 4 clean-eating tips that will completely change the way you approach your diet. They’re easy to follow, simple to integrate and will make a huge difference to your fitness regime.
Clean Eating Tip #1: Balance Your Diet
If you’re going to eat clean then make sure you get a good balance of nutrients. Don’t follow those ridiculous athletic diets where you consume 8,000 calories each day and don’t listen to silly “diet” plans that make you eat fruit and vegetables with nothing else. Check your nutritional intake and make sure you’re getting a bit of everything.
Sticking to a meal plan that severely restricts the types of foods you can eat is a quick way to get fed up and quit your fitness plan. If you want to eat clean and stay motivated, it’s best to stick to a balanced meal plan.
Clean Eating Tip #2: Stop Saying You’re on a Diet
Stop thinking that diets are only applicable for a short period of time. Remember that creating your new lifestyle includes a healthier diet, a long-term commitment that enables you to lose weight over a long period of time. Crash diets rarely ever work, so stop relying on them as a way to get fit and eat clean.
Clean Eating Tip #3: Celebrate Small Victories
If you want to eat clean then it’s important to celebrate small victories that lead towards your goal. For example, if you have an addiction to soda then start by cutting out a bit each day.
Switch to other sparkling drinks that are healthier such as sparkling flavored water. It’s still not the healthiest drink around but it can end up convincing you to drink sparkling water, and then finally just water.
Because you make these small changes it’s far easier to stick with them. This is why celebrating small victories helps; because they ultimately lead to bigger accomplishments.
Clean Eating Tip #4: Don’t Neglect Your Meal Plan
Training Myth 1: Muscle Will Turn Into Fat Without Training
I’ve no clue what people decided to throw this myth around. The idea that your muscle tissue could turn into fat tissue is absolutely absurd. Muscles don’t just melt down into fat because you don’t use them. Muscles need calories and nutrients to sustain their growth and eve for maintenance so as long as you keep eating well and training, your muscles will keep repairing themselves.
Training Myth 2: Your Strength Training Won’t Burn Fat
To maintain muscles we need calories. Calories are gained from eating food and act as fuel to keep our muscles maintained and our bodies moving. But do you remember what other source of fuel we have in our bodies? You guessed it—fat! Very simply put when you eat excess amounts of food it’s turned into fat that becomes part of our bodies. When we don’t eat enough food, our body turns to using our fat stores as energy which is how we burn fat in the first place.
Training Myth 3: Weight Training Makes Women Bulky
I’ve worked with many women that have been worried about their appearance. They believe that if they start strength training they’re going to look bulky like men but this simply isn’t true! A well-toned and muscular female body is going to remain feminine no matter what, so don’t be afraid of strength training if you’re a female!
Training Myth 4: Strength Training Is Useless for Older People
Anyone that tells you that you’re too old to do strength training is just full of themselves. Regardless of your age, if you want to start strength training then don’t let anyone change your mind, not to mention the benefits of reducing the risk of osteoporosis for aging people. As long as your doctor tells you that you’re fit enough to lift weights and improve your strength, you’ll find that there are many fantastic benefits to strength training later in life.
Training Myth 5: Only High Repetitions Help You Tone Muscles
Sadly, it’s all a sham and what you need is real, legitimate advice from a seasoned trainer that knows what they’re doing. If you’re serious about your fitness and strength training, then there’s really no better option.
Firstly, don’t beat yourself up when you accidentally end up having one too many cheat days or if you skipped an entire workout day. While it does affect your overall results, it’s natural to feel discouraged if you lack the motivation. Instead of forcing your body to do it, you need to find ways to encourage yourself to get back on track. Luckily, I’ve got some fantastic tips that will help you stay motivated during even the most intense and demanding fitness routines. But first, what can motivation actually do for you? Let’s take a look.
- Motivation kicks your body and mind into gear as soon as you wake up
- Motivation convinces you to get rid of unhealthy foods and drinks from your diet
- Motivation helps you kick out the fast food and take in the healthier options
- Motivation gets you pumped to burn calories and build muscles during sweaty workouts
- Motivation gives you a goal to aim for and reminds you why you’re working so hard
Now that you have an idea of what motivation can do for you, let’s dive into 4 efficient ways to stay motivated for fitness reasons.
Motivational Trick #1: Find Your Source of Motivation
- You want to get fit so you can heal the effects of the unhealthy lifestyle you used to live in the past.
- You want to improve your health so you can take your kids out to play more often
- You want to lose weight to prepare for your next summer holiday
- You want to burn fat so you can fit into the clothes you used to wear
- You want to impress others with a slim figure and fit body
- You want to boost your confidence in your appearance
- You want to prove to your friends that you’re not lazy
Motivational Trick #2: Tell People and Make it Stick
The thought of failing your friends and family with false promises can be a great way to motivate yourself. Alternatively you can hire a coach who will make sure to check-in with you regularly to keep you on track.
In short, it’s not always enough telling just yourself that you want to lose weight or get fit. If you tell others, then it gives you a great reason to turn down sweets, avoid going to a bar on a Friday night and prevents your partner from cooking your favorite unhealthy foods.
Motivational Trick #3: Be realistic With Your Plans
If your aim is to change your life for the long-term, you need to find the fine line between extremes and challenge yourself just enought to push through. Set practical goals that may require you to go out of your comfort zone, but allow you to get there by gradually working harder. Even if it’s something small like cutting out 100 calories each day or doing 20 minutes of exercise every day, start small so that you don’t disappoint yourself in the future.
Motivational Trick #4: Admit You Need Support
If you need professional advice, then don’t hesitate to contact me for fitness and fat loss tips and motivational support that will get you on the right track.