Hope you’re having a great day.

We originally intended this for people coming into boot camp for the first time. Really to help people who had never exercised before or hadn’t in a while, pick up on the fundamentals faster.

Then I realized the fundamentals here apply all the time.

When you’re working out you’re doing one of 4 things.

1. Squatting

2. Pushing

3. Pulling (rowing)

4. Putting things over your head

And that’s about it. Everything else is a variation of these 4 basic moves.

We added in crunches(even though we don’t do a lot of these) and a plank for strengthening the core.

All the details are explained in the video.

Check it out.

Talk soon.

Dave

Happy Valentines Day!

I’m going to get right to the point.

You need support-to get to your goals. And the more support you have the better you’ll do.

So it’s a Valentine’s day 2 for 1 Rapid Results Boot Camp SALE-A-Bration

Regular Monthly for a single Camper is $229.

It’s Valentines Day and I like simple math.

So you and a friend can join my Rapid Results Fitness Boot Camp for just $199.

That’s my entire 4 Week results getting program for only $99.50 per person.!

That’s crazy.

So the old “It’s twice what I can afford!” excuse is gone. Your wait is over.

Get the flat stomach, toned arms, tight glutes and firm thighs you want in less than 4 weeks.

You’ll be looking good for Spring Break!

For less than half the regular price!

Invest in yourself: you can lose 10-15 lb by Spring Break (Joyce Munday, 54, lost 11 lbs in just 21 days!).

Get a Jump Start on shorts, tank top and swimsuit season!

Look and feel better than you have in years.

Give one to that Mom, sister, friend or family member that wants it-needs it but would never ever get it for themselves. And bring them with you. You’ll both do better and feel better fast.

Everything is Included!

1. 21 Day Fast-Start Guide,($21 value) including

 -Revealing the Secret to Body Transformation

-The Perfect Day Eating Plan

-The Nutrition Crash Course Handbook

-How to Burn Twice the Fat in Half the Time Workout Guide

-Calorie Incinerator Blueprint

-Fast Start Planning and Goal Setting Guide

 2. Unlimited(up to 28) Fat-Blasting Fit-Pro Driven Workouts-($229 value)

3. Full-Body Before and After Diagnostics to make sure you’re on track to meet or pass your goals($97 value).

4. Unlimited Email and Phone Support-24 Hours a Day/7 Days a Week.(Priceless)

5. Leanbody Done-for-You Fat Loss Meal Plans ($74 value)

6. Proprietary Body Firm Website and Ongoing online Support/email/blog/and newsletter. ($39 value)

7. 100% Unconditional Results or Your Money-Back Guarantee! You get into this program and get the body you want. Or you don’t pay a dime!

A $460 Value for only $99.50 each!

4 Weeks later You and your friend have a Rockin New (Pool and Beach Ready) Body to show for your investment of time, money, and energy.

I know you are a busy person and may not be able to and aren’t ready to start now. Don’t worry I’ve got you covered. You have 30 days to activate your Boot Camp. The old “I’m not ready right now” excuse is now gone too. Start when you’re ready.

What are you waiting for?

Here’s the deal 2 for 1.

You and a friend for $199 ($99.50 each)

Get on the phone, text your BFF, look over your cube and tell your buddy it’s time!

I only have room for the First 11 People That Respond!

There are 2 Ways to Lock in your spot-

Best and Fastest way is to Register online

Click Here=>Valentines Day2 for 1 Boot Camp Special

Or

Call Meghan at the Office(817.320.0743)we open at 10am Tues.Morning.  She’ll get you registered.

If you have any questions feel free to call the office (817-320-0743) or email dfannin@thebodyfirm.biz

If the phone is busy call back. We want to get you registered.

We can only take the First 11 That Respond. Call Now. (817-320743)

This offer is for new campers only. If you’re already a VIP client or VIP camper scroll down. We’ve got a gift for you.

Time to get ready for our swimsuit season.

Talk soon,

Dave

P.s. All the exercise and diet advice in the world won’t help you if you can’t stick with it. Social support-having friends, family, even a coworker is the glue that holds it together-and everyone-you and your partner get better results faster together. Click Here=> Valentines Day 2 for 1 Boot Camp Special

P. P.s. If you’re already a VIP. I didn’t forget you! Call the office and we’ll tell you what we have set up for You!

P. P.P.s If this just isn’t for you. Please forward this offer to a friend, family member or co-worker. We’ll honor this offer because of your relationship with us.

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

Just say no to boring old crunches.

Here’s 3 fantastic ab exercises that you can do, no matter your fitness level.

1) Cross Crawl-looks difficult-is actually a very safe exercise for beginners, while challenging for those that are fit.

2) Side Plank- looks difficult and can be. There’s a beginner and advanced version explained in the video. This will work muscles you didn’t know you had.

3) Mountain Climber- If you’re a beginner or very overweight and this is really uncomfortable-you can make it easier by elevating your upper body-put your hands on a chair, bench or couch and then kick in the lower body motion. I know it doesn’t look like an ab exercise but it is, and one of the best.

Try them all out and add them into your workout today.

Talk soon.
Dave
P.s. Be sure to friend us on Facebook and keep in touch!
Click Here=> The Body Firm Facebook

In case you need that extra kick in the pants to get it going today.
I’ve used everyone of these excuses before and you’ll hear your favorites too.

My dog is sick.

Its too cold.

Its too hot.

I’m bloated.

I ate too much.

I’ve got a case of the Mondays.

Ha!

See you soon.

Dave
P.s. Don’t forget the 5 for 5 Challenge this week. 5 Workouts in 5 Days. Get on with it!

Decades before all of this Jack Lalanne paved the way for America to have an exercise revolution.

5 Days a week, Jack his wife and dog brought exercise into the home first.

Jack Lalanne passed away one year ago this week at the age of 96.

These video’s are timeless.

The principles for a long full healthy life remain the same.

1) Exercise

2) Good Nutrition

3) Positive mindset/thinking

Check them out and have a great weekend.

Uphill or Downhill?

The Slave

Finger Tip Push-Ups

Stop Worrying So Much

Jack knew what he was talking about.

Talk soon.
Dave

“Make this the week you finally leave a bad habit behind. Tell the habit “It’s not you, it’s me” and kick it to the curb for good.”-Craig Ballyntine

Simple yet powerful.

I’ve decided I’m breaking up with my “staying up too late to feel good/get things done in the morning” bad habit.

I’m going to bed at 9:30pm-no later and I’m up at 5am.

9:00pm used to be my deadline. Then it started getting pushed back further and further over the last year or so. Until I was going to bed at 11 or 12 some nights and I wasn’t getting much done the next day

So I decided to bring it back to get a lot of things done first thing in the morning.

Like getting this newsletter written when I’m at my best and the no one’s looking for me yet.

What one bad habit do you have you needed to break up with for some time?

Go ahead today’s your day.

Don’t underestimate the power of kicking a single habit to the curb.

A single habit change is all that’s needed to create a dominoe effect of more positive changes.

The two habit changes I’ve seen have the biggest impact with my clients have been what I call the “Big Rocks”

Cutting out Fast Food and/or Soft Drinks (diet too) will have the most dramatic positive effect on your weight loss. No question about it.

If you’re not sure you can make the break up stick all by yourself try this.

Tell a lot of people what you’re going to do. Just Like I increased my commitment to breaking up with my habit by telling you.

Reinforce your “bad habit” break up by telling a supportive friend-”I’m leaving this behind starting today”

Good luck and have a great day

Talk soon.

Dave

P.s. Research shows the more support you have and the greater the number the contacts with that support the higher your success rate at making changes. Get more support through our Facebook Fan page Click here=> The Body Firm

For the longest time we’ve all known that food can comfort us.

You know when you dive in spoon first into a pint of ice cream after a breakup or some other kind of highly emotionally charged experience knows how true this is.

And it doesn’t always have to be a negative event. Any stressful event good(wedding, child birth!) or bad(job loss, family illness or death) can trigger this.

But one question has always remained… is it the sensory experience of eating that’s comforting us, or is it the food itself?

Researchers at the University of Leuven in Belgium decided to find out the answer.

This study, published in the August 2011issue of the Journal of Clinical Investigation, recruited 12 healthy, non-obese volunteers.

The volunteers underwent functional MRI (fMRI) scans of their brains while watching sad and neutral facial expressions, along with listening to sad and neutral music.

While all this was going on (I’d never volunteer for this kind of a study!), the researchers also fed the volunteers either fatty acids or a saline solution directly into the volunteers’ stomachs using a feeding tube.

This was to bypass any sensory stimulation like taste, smell, etc.

The volunteers did not know what they were getting (the saline or the fats).

Those who were fed the fatty acids reported feeling less sad or depressed than those who received the saline. [1]

What’s more, those who had the fatty acids showed less of a brain state change than the other group.

The researchers concluded that, “Eating fat seems to make us less vulnerable to sad emotions,even if we don’t know we’re eating fat.”

What can you take from this?

Well, if you’ve ever felt like you just didn’t understand why you felt like eating whenever things get stressful, now you know why.

Putting an end to overeating first requires awareness (there’s that food journal word again). You have to understand why you do it in the first place. Once you know why, then you can create solutions to remedy the behavior.

That’s why this study is important. It gives us new insight as to why we might gravitate to these kinds of fatty foods.

Another study also shows us that overeating and binging on junk food is actually more of an addiction for some… which may be why it’s so hard for many to “kick” the habit of eating what they already know they shouldn’t.

The study, conducted at The Scripps Research Institute, suggests that compulsive eating shares the same addictive biochemical mechanism that’s triggered with heavy-duty drugs like cocaine and heroin. [2]

“These findings confirm what we and many others have suspected, that over-consumption of highly pleasurable food triggers addiction-like neuroadaptive responses in brain reward circuitry, driving the development of compulsive eating,” said Paul Kenny, the study’s lead author.

So if you suffer from overeating and/or emotional eating, how do you put an end to it, once and for all?

These tips may help:

1. Avoid triggers. A trigger can be anything -an environment, people, places, things, etc. Whenever you find yourself wanting to overeat or eat junk, where are you?

What’s going on around you?

Are you around certain people?

Make a note of this because these are the people, places and things you want to start avoiding.

PROTIP-Some people (sabotagers) you really do have to actively avoid. But this doesn’t mean you have to stop dining out/having fun-you just need to become aware so you can have a plan going in)

2. Gain more awareness. Obviously, if you aren’t aware of what causes you to eat emotionally or eat stuff you shouldn’t, then you can’t change it.

So whenever you get the urge or you’re already in the act of “comfort” eating, observe your thoughts and emotions.

Are you feeling stressed? What are you thinking about?

Do things feel overwhelming?

Are you angry?

Frustrated?

Write it down. Keep track. Look for landmines.

3. Substitute the behavior. Once you have awareness, it’s time to substitute a new behavior in place of the behavior you’re trying to stop. (Forget about willpower, use strategy!)

So if you know that when you’re feeling anxious and overwhelmed, you’d rather dig into a pint of ice cream, switch up the behavior.

Become aware of the fact that you want to eat to comfort yourself, and then do something instead of eating, drink water. Or, go for a run. Anything will do to break the pattern. The power isn’t even in the what you do-it’s that you have a plan in place for when the triggering event occurs.

Get creative here. Do something that will take your focus off of how good eating that food will make you feel.

This isn’t by any means a comprehensive list, but it will get you started on the right path.

So make sure you take action on it.

Talk soon.

Dave

Bryan Glenn lost 31lbs in less than 8 weeks.

When you see people on a daily basis that turned their habits around, and lost 30-50-70 even 100lbs. And make tons of mistakes along the way.

You realize pretty quick.

Your past mistakes have absoultely no bearing or control over your future success.

The thing you have to learn is to put your screw ups, failures, disasters, and mistakes behind you-

The quicker the better.

Learn from your mistakes-yes.

But no dwelling on the Double Cheese Quarter Pounder-Large Fries and Diet Coke you had yesterday.

Who cares? No one.

The problem with these little guilt trips is. They can completely derail you if you let them.

Avoid the slippery slope by practicing quick recovery.

Yes,

You’re going to miss workouts.

You’re going to eat things you probably shouldn’t.

You’re going to want to throw in the towel.

Every successful client I’ve ever had did all 3 of these things. And more!

And they still hit their goals.

Because they just kept moving forward.

And so should you.

Never give up.

Talk soon.

Dave

Hey, hope you’re having a great day!

By now you know how important being consistent with your diet and exercise plan is to you seeing real results quickly.

People tell me they find exercising is easy.

They really struggle with the eating right.

I want to share with you one simple tip that I think will help you keep consistent with your diet.

If you’re struggling-  Simply plan and eat the same breakfast and lunch everyday just for 7 days.

That’s it.

I’ll say it again

Simply plan and eat the same breakfast and lunch everyday just for 7 days.

This is one of the little ( but super powerful) things I do with new clients to help them get traction with their diet during their critical first week.

This tactic is also backed up by a number of studies that suggests what many of us have suspected… making the same food choices on a regular basis will help you eat less!

I don’t know exactly why it works but it works.

Breakfast can be something as simple as a couple of hard boiled eggs(you can cook them for the entire week on Sunday) and some oatmeal or toast.

Lunch can be lean and green. A salad and chicken or fish. Even a Subway sandwich will work.

The magic isn’t necessarily in the food choices. Your food choices will come down to your choices.

The power is in the consistency. Consistency gets you results.

Seeing results will keep you motivated over the long run. And you need that.

So if you’re struggling with your diet.

Eating the same thing for breakfast and lunch may be just what you need.

You don’t have to do it forever. Just test it out for 7 days and see how much easier staying on track becomes.

Talk soon.

Dave