The First Law of Fat Loss Success (Violate it at your own risk)

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tiffani

The first law of fat loss and fitness success.

1. Show Up.

I learned this back in my high school weight room(really a storage closetturned into a weigh room).

I wasn’t sure what the the real keys to getting into shape were back then.

But I knew if I kept showing up consistently good things would happen.

I could tell that the older guys who showed up were always making progress.

And at the same time I noticed guys who might come into the gym once a week, or once and never again, NEVER made any progress.

If I just kept showing up good things would happen. They could and did.

Just like they did for Tiffani Klement who showed up and has put the work in for the past 10 weeks.

 Here’s the kicker..She kept showing up. Even when it didn’t look like it was going to work to get the weight off.

After the first couple of weeks, sure she felt better, slept better and had more energy.

But the scale hadn’t moved.

She stuck with her food journal, showed up consistently for 6 more weeks.

Sure her clothes were getting looser her bodyfat was dropping, the weights felt lighter, and she didn’t feel like she was trying to catch her breath every minute of the workout.

But the scale, just wouldn’t move.

But she kept showing up.

Then this happened….

tiffani

Because she kept the first law of fat loss and fitness success.

She showed up.

That first law can beat any advantage a person might have.

Because when you violate it, and don’t show up, nothing good happens.

That’s why it’s the first law, and it works everytime.

It CAN be done and YOU can do it!

Talk soon.

Dave

Karla’s “Ladder Workout” Challenge (Before and After pics too)

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Karla Before and After she dropped 33lbs

One of the most common questions I get from new clients is “Am I going to be surroundedby a bunch of fit 20yrs olds”

Absolutely not.

I say “If you see someone that’s super-fit in our boot camp they sure didn’t show up that way!”

One of the best things you can do for your own success, is surround yourself with people who are like-minded.
That have been where you are and have accomplished what you want to accomplish.

An example of this is our own weight loss  success story, mom, wife and boot camp instructor

Starting out at 198 she’s lost 33lbs and over 22 inches!
I asked Karla to give you her best fat loss workout for today-

Here’s Karla-

Dave I am only giving you this because you asked!

This is the secret to my success!

It is a great cardio workout challenge. Good Luck to those that survive.
LOL!

“The Ladder”

Each exercise lasts 30 seconds.
(Can be modified to 20 seconds
per each for beginners)

Jumping Jacks (30 sec)

-Rest for 30 seconds

Jumping Jacks (30 sec)
Prisoner Squats (30 sec)

-Rest for 30 seconds

Jumping Jacks (30 sec)
Prisoner Squats (30 sec)
Push Ups (30 Sec)

-Rest for 30 seconds

Jumping Jacks (30 sec)
Prisoner Squats (30 sec)
Push Ups (30 sec)
Y Reverse Lunge (20 sec per side)

-Rest 30 seconds

Jumping Jacks (30 sec)
Prisoner Squats (30 sec)
Push Ups (30 sec)
Y reverse Lunge (20 sec per side)
Jump Squats (30 sec)

-Rest 2 minutes then start back
down the ladder.
First round back down would be
all 5 exercises  then dropping
one each round.

Hope you enjoy!
-Karla

Have a great day and keep going!

Talk soon.

Dave
P.s. Want to get around a group of like-minded people for 7 Days FREE Click Here=>FREE 7 Day Pass
Don’t wait. The time will never be just right.

 

The #1 Secret to Body Transformation

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30lbs down. VIP Client Erica Christy shows what the right mindset can accomplish.

Today, I’d like to share with you the BIGGEST secret that will help you achieve your fitness goals, no matter how big they are.

Whether you’re looking to get a super flat stomach… get lean and toned … or just get fit enough so you can be healthy well into your golden years … this secret will make it possible.

What is it?

It’s the secret of mindset.

Now before you think to yourself, “oh I’ve heard this already”, hear me out.

Rarely anyone talks about how important the mental aspect of achieving your ideal body.

But we do here because we know it’s THE MOST critical component to your results and success.

Because without the right mindset, you won’t just struggle, you simply will not accomplish your body transformation goals.

Cold but 100% true.

In fact, a slew of new research is PROVING how important your mindset is to your health and fitness.

Harvard University researchers conducted a study involving over 80 hotel room cleaning attendants. (stay with me here I’m going someplace this)

These folks were from seven different hotels. The attendants were split into two groups.

The first group was told how beneficial to their health their line of work was. After all, many of them cleaned at least 15 rooms per day.

This first group was also informed of how many calories they burned each day. Plus, they were given a handout to look at on a daily basis that showed them how many calories each activity they did burned (i.e. vacuuming, scrubbing, changing sheets, etc).

The second group was not informed of how many calories their work burned. Also, they were not told that their line of work was in fact very good exercise for their body.

Researchers made sure that the lifestyles of these cleaning attendants stayed the same.

Meaning, that they didn’t start changing their exercise or eating habits at home. Also, hotel managers made sure that the attendants all had the same workload.

The result?

The cleaning attendants in the first group (those that were told how many calories they burned, etc)lost a significant amount of weight. In addition to the weight loss, they also lowered their blood pressure, and decreased their body mass index (BMI).

The second group (the ones that weren’t told about the health benefits of their job) showed ZERO improvement.

Weird, huh!?

Same workloads-different mindset and completely different outcomes!

It just goes to show how overwhelmingly important your mindset is to your success.

Another study published in the “Journal of Physiology” decided to test out this mind-body connection theory.

They got two groups of people.

One group was given what they were told was an “energy drink.” They were also told that this energy drink WOULD in fact improve their strength and performance while working out.

The second group was given an identical energy drink. However, they were NOT told about the drink’s strength and performance benefits.

The result?

Those in the first group actually DID improve their strength and performance.

The second group however, showed no improvement.

The connection is clear. In order to achieve your goals, you’ve got to have the right mindset. Otherwise, you’ll be heading upstream, without a paddle.

So how do you get this mindset?

Well first you have to have clarity on what exactly you want to accomplish.

“I want to lose weight and tone up” just isn’t going to cut it here.

If you have pictures of yourself at your best weight break them out!

You need to be able to take the focus off of the things you don’t want. Like” I don’t want this big stomach anymore or arms that keep waving after I stop”

But to instead focus on what you do want “a flat stomach, toned thighs, tight arms”.

Set clear numbers too.

You probably know what your “best weight” is.

Get on the scale and get your starting number.

What’s the difference 10-20-30 even 50lbs?

Well, now you have a solid number to shoot for.

If the scale doesn’t inspire you what’s your clothes size now? What size do you wear when you feel your best?

Now you have a clear goal.

(Don’t worry about being unrealistic You’ll set good numbers., I’ve worked with 1000′s of clients. And I’ve found people are very realistic about their goals. )

Imagine every day that you have achieved your ideal body.

( I know this sounds like whoo-whoo stuff. Just ask any Olympic athlete if they do this and they’ll say yes, because it works)

Get into the feeling of it.

Clearly see how good you look. And how good you feel.

That feeling of self-confidence that carries over into every aspect of your life.

Look at your definition. Feel how energetic you would feel.

Do this everyday, a few times per day.

And as you eat clean and train consistently and hard, around like minded supportive people, imagine that everything you’re doing, day-by-day, is getting you one step closer to your best self.

Before you know it, you’ll have achieved a body you love and others envy!

But most important, a body that you feel good living your life in.

Once you’ve got your mindset down the rest is just the mechanics of good nutrition and exercise applied over time.

Get your head right and nothing can stop you.

It’s up to you. And you can do it.

Talk soon.

Dave

 

Monday Motivation-How Roger Lost 110lbs and Ran The Boston Marathon

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Happy Monday!

Hope you had a great weekend.

If you need some extra motivation to get your exercise in today. You’ve got to check out Rogers story.

Starting at 276lbs with a goal of running the Boston Marathon and raising money for Cystic Fibrosis, his journey started with a single step.
Check out the video.

His “How he did it” video below is both interesting and instructive. There are a ton of take-aways here that you can apply to your own goals and program.

3:10- He told a lot of people

3:20- He put himself out there

3:28- He got a coach

5:02- He started to pay attention to his eating

5:29- He had a goal a driving “reason why”

6:44- His advice to you

Here’s a link to his website
Click Here=>Running For My Existence

Have a great Monday!

Talk soon.
Dave

How Kelly Lost 50lbs Last Year, Now it’s Your Turn.

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What a Difference a Year Makes. Kelly has lost 50lbs and is still going strong!

=

Happy New Year!

Hope you had a happy and safe Holiday.

So I’ll start off by asking “what are your goals’?

I always start with that question because the answer decides what actions you need to take.

There’s an entire article below on action-taking. And you want to make your actions actually lead you to your goals.

If weight/fat loss is your goal. Don’t just shoot off and start eating salads and waste time with boring cardio routines.

See not all action will get you the same results.

And I think you know-”Success leaves clues”.

And Kelly Cox (pictured) is definitely a success.

(Even if you don’t have 50lbs to lose the principles are the same to lose 10 or 20lbs.)

Here’s how she started out last year.

How Kelly Dropped 31lbs in 8 Weeks(7 Day Food Journal)

She’s lost an additional 20lbs since then, and still going strong.

She added the 3 biggest tips that worked for her and will work for you were-

1)Having a structure and schedule for her eating through the day(a plan)

2) Having people around her that support her goals (support)

3) Having a shopping list and enough food to last you all week,(Click here=> 100 Best Foods You Can Eat. if you need a starting point)

If you need a starting point to your New Years Resolution let be it. Goals, Planning and Support.

Don’t forget the action. Lots of action.

See you in the New Year.

Talk soon.

Dave

Some Will Some Won’t

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In only 4 weeks Gene dropped 18lbs and nearly 4ins in his waist.

 

Bullshit Excuse Form:

Hi! My name is_____________________

I know I had a _________________

Scheduled at _______________ today.

Look I tripped/ fell / jumped off a curb/ bar stool/ horse and twisted my knee over the weekend.

I know I told you I need to lose 30lbs last week, and I’m sure this couldn’t have anything to do with why my knees and back hurt all the time.

I talked to my Doctor/ Orthopedic Surgeon/ Phone Psychic and he advised me not to exercise, change my diet, or lose any weight for my health anytime in the next week/ month/ forever.

No I don’t think I’ll reschedule right now.

I’ll be traveling out of the country/ starting graduate school/ moving out of the state until next month/ year/ forever.

Thank you for listening to my bullshit excuse!

Signed Total Bullshitter_____________________.

Now. Take a look at that picture at the top of this page.

That’s Gene Rogers. Just 4 weeks ago he said no to bullshit excuses. He showed up. cleaned up his diet, got some much needed exercise.

He said, “I feel better than I have in years!”

He’s lost 18lb so far. He’s kicking ass and taking names. With nearly 4 inches off his waist the only thing he needs now is a new belt.

He could have sent me the bullshit excuse form.

But, he didn’t.

He took action.

And that one decision has made all the difference.

Talk soon.

Dave

Success Loves Speed

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Caitlyn Speck Body Firm Client and 5am Boot Camper dropped 8lb and 10ins in her first 4 weeks!

I promise this is going to be short and sweet today.

In the last 4 weeks we’ve-
1. Finished one Body Balance Challenge
(Click here=>read the Grand Prize winner Amberly John’s story How I Kicked my Habit, Got My Body Back and Won $300)

2. Started a New Body Balance 6 week Challenge
(Click here=> The 6 Body Balance 6 Week Challenge)

3. Launched a 5am Tuesday/ Thursday Boot camp in Hurst( Want to join us? Click here=> FREE Week of Camp)

4. Added Advocare Support Products to our Fat Loss Nutrition program. Thanks to Brad Linder of Get You In Shape Boot Camps and Sylvia

5. Started testing a new Road Warrior Program(think business travelers) I’ve been sitting on for a few years

6. Hosted the The  First Annual Body Firm Health Fair yesterday.

7. Had a gentleman named Gene Rogers call me at 8am on Monday.
Joined the Accelerator PT program by 10am that same day.
Walked out with his diet Monday,
First workout on Tuesday.
Lost 10lbs and an inch in his waist his first week
It happened so fast his wife didn’t believe him. Like a human land speed record.

There’s something to be learned in all this activity and especially from Gene and Caitlyn pictured above.

There’s a lesson here. For me and for you.

Success loves speed

Fast is Better than Slow. .

Movement beats meditation every time. Every Every Every time.

Any action is better than no action.

Don’t be afraid of wrong movements.

Laugh at perfection.

Perfect is a con that stops you from getting things done.

Let it go.

There is no perfect time.

There’s no need to “think about it.” Thinking leads to procrastination, procrastination leads to slow, slow is the enemy of done.

Screw-ups and failures = done.

Every single day commit to finishing just one thing. Just one. And get it done.

Talk soon.
Dave

How I Kicked My Worst Habit, Got My Body Back, and Won $300

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Amberly Before the Challenge at 182lbs.

 

Where do I even begin….Before starting the Best Body Challenge I was a very tired mother of a 4 year old, wife, and kindergarten teacher.

I began EVERY day with at least one Dr. Pepper on my way to school and continued the day with one glued to my hand. I went through 6-7 DPs in a day. The DP was my breakfast, take out was lunch (if I ate at all), and diner was some frozen meal or takeout again. Then I would crawl myself into bed and start all over the next day.

It wasn’t a fun life.

I felt like I was missing out on things with my son and I knew if I wanted to have another child I had to do something different. I had a lot of complications with my 1st pregnancy do to my lack of good nutrition and activity and I was not going to let that happen with my next child.

A little over a year ago I tried the HCG diet for 30 days. I did really well, lost 30 lbs on the shots, kept it off for 3 months and even lost 5 more pounds. I was going to the gym for at least an hour a day and getting on the elliptical and running.  I felt great! I could finally go to a store and not worry if they had my size and I actually enjoyed shopping again.

Then summer hit, I traveled a lot, got busy, and fell back into my old ways.By the time school started back again I had gained back ALL of the weight I lost on HCG.

Why did it not work? It didn’t work because the diet didn’t teach me anything about eating a nutritious meal. It just taught me I could live off 500 calories and HCG shots for a month…..epic fail!

After HCG failed I started Weight Watchers. Went to weekly meetings, counted my calories and began to see the weight come off. After two months I was BORED out of my mind at meetings, started to see my results diminish (because I wasn’t working out) and decided I could do it on my own. As you can imagine “doing it on my own” didn’t work. I think I stuck with it for a day or two and went right back to what I was doing before…..epic fail #2.

At this point I had given up.

The idea of having another baby started to get pushed out of my mind because there was no way I was going to go through what I went through with my son.

I was tired of wasting money on easy fixes, boring programs, and gym memberships and not getting lasting results.

Then one day I saw a Groupon for the Body Firm and decided to give it one more shot, since it was so cheap. :) That Groupon was one of the best things I have ever bought.:)

Amberly at 172lb.

Not only do I LOVE going to boot camp I decided to also do the BBC. When I started the BBC I was still drinking Dr. Pepper like it was going out of style. (I refer to it as my crack) I was also still eating out for most meals.

I had hope that the BBC would help me but I wasn’t expecting anything big.

What made the BBC different?

The knowledge of nutrition and exercise.

Until the BBC I was convinced that I could eat what I wanted and as long as I worked out hard enough I would burn it off….WRONG!!!

I am not really sure why I thought this, especially since I was pushing 182 pounds! I started the challenge and immediately got rid of my biggest vice…Dr. Pepper!

Now I wish I could say it was easy or that I haven’t had one since the 1st week of the challenge, but I am a “work in progress”. I am nowhere near 6-7 a day and most days don’t even have 1. I definitely do not start my day with them anymore.

Just from cutting down on the Dr. Pepper I started to see results after the first week.

I stuck to the 100 best foods list and for the first four weeks I was going strong.

As I mentioned I am still “a work in progress” and admit weeks 5 and 6 where not great for me. I started back to work, started some old habits back up, and my stress level went through the roof, but I held on.

I realize now that this is going to be a life long journey with ups and downs and I will probably always be a “work in progress”. I learned I can’t let the moments of weakness throw off my whole program.

The number one thing I learned from the BBC is determination!

I was awful about giving up or giving in when things got hard or when I became derailed. Now I know its ok.

I am not going to let the moments of weakness form my past affect what I do in the future. One Dr. Pepper during a stressful day doesn’t mean I should throw in the towel and never go to boot camp again. Now it means I need to reevaluate why I “needed “the Dr. Pepper and what I can do next time to avoid it.

I am still about 20lbs from my ultimate goal but now I don’t feel like 20lbs is an unattainable number.

The BBC has set me up to continue on with my new knowledge of nutrition and my love of boot camp to reach my goal.

I know that my story doesn’t end just because the BBC has ended.

-Amberly

Dave here- Amberly is the Grand Prize winner of our $300 Body Balance Challenge.

Thanks to Amberly for sharing her story about overcoming her challenges.

She didn’t mention it but I don’t think she missed a workout during the last 8 weeks.  She’s been super involved with the challenge, attending the group meetings and has been an inspiration for a lot of people.

If you’re like Amberly and you’re tired of being tired, you deserve better. I would love to see you at one of our Boot Camps. Click here to get your Free 1-Week Boot Camp Pass.

Talk soon.

Dave

P.s. If you’d like to get in the best shape of your life in less than 6 weeks(Before Thanksgiving!)- You’re not too late to enter The Body Balance 6 Week Challenge. It’s only $5 to enter and you’ll get the support you need to see the results you want for good. Click here=>The Body Balance 6 Week Challenge

 

 

 

“I’ve lost a total of 32lbs and have gone from a size 12 to a 4! This program isn’t like anything I’ve ever tried before. It’s better and it works!”

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Tracy Minter, 43, Homemaker, Bedford

“I wanted to shop again. I wanted to go out with my friends and not feel like the fat girl at the table. I tried to do it on my own but I quit the gym and got even heavier than I’ve ever been. My original goal was to lose weight and firm back up again.

After just 8 weeks I was down 10lbs and 9ins! I’d hit my goal 4 weeks early.

So I knew this program was working. I’ve lost a total of 32lbs and have gone from a size 12 to a 4!

This program isn’t like anything I’ve ever tried before. It’s better and it works! I just bought a dress today that’s a size smaller than anything I’ve worn in the last 10 years and that’s huge to me.”

“I’ve ditched 25lbs and dropped 8 inches off my waist.”

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Steven Poole, 34, Executive Director, Fort worth

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