That headline would be right at home in the National Enquirer, “Lose Weight While You Sleep!

And it’s precisely that kind of nonsense I battle everyday in my job. So why in the world would I put it in my newsletter? Good question. I’ll explain..

I recently saw a VERY interesting article at WashingtonPost.com. And I want to share the important bits with you.

Based on the findings reported in the article, it appears you might have one more thing to your to-do list. And this one doesn’t take any additional effort. In fact, it may just be the easiest thing you do to improve your health.

Take a look at what the article says…

A growing number of studies now point to the ill effects of missing even just a few hours of sleep — from increased appetite and obesity to a greater risk of high blood pressure and diabetes.

“So many people could benefit from more sleep,” says James Gangwisch, a Columbia University researcher and lead author of a new study on the health effects of missed sleep. “A lot of people don’t even realize that they are sleep-deprived.”

Just look at the numbers: In 1910, Americans, who didn’t have television, computers and video games to distract them at night, slept an average of nine hours per night, according to a new report in the journal Sleep.

Nearly a century later, adults average seven hours of sleep nightly, according to a 2003 survey by the National Sleep Foundation. About a third of adults get six hours or less per night, according to the National Health and Nutrition Examination Survey (NHANES), a large, federally funded project.

That’s short of the seven to nine hours nightly most of us need (particularly if you’re on a fitness program with us – recovery is VITAL).

The effects go far beyond feeling tired and cranky.

Skipping sleep fuels appetite, particularly for the kind of comfort food that is high in calories. Small wonder, then, that sleep deprivation is emerging as a key risk factor for obesity and Type 2 diabetes.

In fact, when Gangwisch and his colleagues analyzed the NHANES records of nearly 9,000 adults, ages 32 to 86, they found that short sleepers — that is, those who sleep five hours or less per night — were nearly twice as likely to develop Type 2 diabetes as those who slept seven or more hours nightly. Results are published in the December issue of the journal Sleep.

Other research, also by Gangwisch, suggests that short sleepers are twice as likely to be obese as people who get enough sleep nightly.

It’s easy to make sleep a low priority during the year…yet just an hour less sleep per night can wreak havoc, as a 2000 study by University of Chicago researchers shows.

Eve Van Cauter and her colleagues deprived healthy young adults of just an hour a night of sleep.

In six days, their hunger increased and blood-sugar levels soared, putting them in a pre-diabetic state that resembled that of people decades older.

The effects were reversed with a return to normal sleep.

Other studies show that missing sleep cuts leptin levels, a hormone that controls satiety and signals the brain that more food is NOT needed. “When leptin levels are low,” Van Cauter says, “it tells the brain that we need more calories, and hunger is stimulated.”

That’s why skipping sleep “is highly likely to promote hunger and overeating,” she says.

If you can’t manage to fit in more sleep, at least try to be a little more physically active.

Here’s why: Exercise reduces the effects of sleep deprivation on insulin resistance — a key step toward developing Type 2 diabetes. Being more active also helps improve sleep quality.

Naps may help, although the research is less clear on their benefits. If you do nap, try to get some winks at about 3 p.m., a time that Gangwisch says appears to be the optimum time for the body.

As he notes, getting enough sleep “gives more energy, makes you more creative and helps you feel better. If we put sleep higher on our priority list, we can have more energy to devote to the things that are important in our lives.”

Pretty conclusive information about the benefits of more sleep.

Clearly, getting more sleep will help you maintain your ideal body weight, keep you from eating more than your body needs, help you recover faster and benefit faster from your exercise program, help you feel younger, more vital, more energized and give you a more positive outlook.

That’s a lot of benefits that simply can’t be ignored.

Talk Soon.

Workouts do not have to hours and hours long to be effective.

Here’s a quick, 6 exercise circuit that works your entire body in 2 1/2 minutes.

Remember for fat-loss it’s not how long you work out for. It’s the what you do in the workout that matters most.

Using more muscle in a short amount of time means more intensity. The higher the intensity the greater the fat loss. Check it out.

Here’s the exercises. (30 Seconds of each)

1) Side-Jumps

2) Push-ups

3) Y-Squats

4) Cross-Crawl

5) Diagonal Lunges

6) Jumping Jacks

Protip-If you can’t jump. Do fast bodyweight squats instead.

Talk soon.

Dave

P.s.This is what I recommend and personally use for after workout recovery and as a meal replacement. I highly  recommend it for faster fat loss. Click Here=>Advocare Meal Replacement

Today I want to answer one of the most important and common questions I get.

Have any of these thoughts crossed your mind?

I need to lose 20, 30 or 50 pounds.

I’m at my heaviest weight ever! (Even when I was pregnant!)

I’ve outgrown my “big” clothes.

I hate the way I look and feel.

I just walked up a flight of stairs and I’m
out of breath!

I am not happy.

And then.

“What’s the best way to get started?”

The best way to get started is to.

Get started.

It really is that simple.

Janet Powers lost over 150lbs. Her very first action was to get up one morning and walk around the block.  Everything else followed that first action.

Katii Moore’s first action was portion control, “eating one  instead of 10″ and has since dropped 60 pounds, and looks  10 years younger. One action started that.

Adele Krause’s first action was to walk into Weight Watchers on a Tuesday. That was also 60lb ago. One simple action.

And that’s how you get started.

By one action.

The power isn’t “what” the action is.

The power is in the action itself.

And it doesn’t even really matter what you do as long
as you do something.

Eat an apple instead of fries. Walk around the block.  Do your first jumping jack. Grab a friend and come  to boot camp.

They all work!

Everyone of them has worked for others  and they’ll work for you too.

When you take action.

And that’s how you get started.

By one decision and one step and one choice.

It really can be done. And you can do this

Talk soon.

Dave
P.s.”People will do anything to stay in their comfort zones.  If you want to accomplish anything, get out of your comfort zone. Strive to increase order and discipline in your life.  discipline usually means doing the opposite of what you feel like doing.” -Kekich Credo #1

Hope you’re having a great day!

Saturday I for the chance to meet our newest group of competitors for The Body Balance Challenge.The 8 Week transformation contest that I run.

These challengers all want to lose between 20-40lbs over the next 8 weeks and it’s my job to make sure it happens.

What one piece of advice did I give that will work for you too?

Show up.

To beat your internal resistance and show up.

As simple as it sound it get’s missed by a lot of people.

To just show up.

I was working with an in home client a few years ago. She told me one of the best things about working with me was I always showed up!

I was confused at first.Then she told me of the

string of people she and her family had tried

to work with before. None panned out. They just

couldn’t show up.

I had won the client by default.

Because I just showed up and kept showing up.

And I’ve learned since then this is universal.

It works at work and in life and in fat loss.

If you simply show up you’re beating 99% of your competition.

Even if the competition is your own internal struggle to get the job done.

If you want the real secret to success to losing fat and feeling better is to just show up.

Who’s most successful in losing weight and getting into shape?

It’s the person who shows up!

And keeps showing up!

When you override your internal resistance and get yourself to the right place, at the appointed time. The other pieces tend to fall into place.

You can do this.

You can even use sheer tenacity and stubborness to never ever give up! It works.

It may be the hardest thing to do!

To just show up.

And keep showing up again and again and again.

I’ve seen this stick to-itiveness of clients win out over all other kinds of habits. Everytime.

One more thing-

“The failure to act is much more often the product of inner, emotional resistance than external resistance.

To move forward you must give up your story, whether it is excuses about your childhood, lack of education, your “bad luck”, your unsupportive family, your low metabolism, where you live, etc.”-Dan Kennedy

Tough but helpful words to remember. Quite often it’s the internal resistance you have to fight the hardest.

Just show up.

Talk soon.

Dave

P.s.If you need a place to show up to. You can get a FREE week of Boot Camp right here.

You show up, we’ll be there. See you soon.

So it turns out that not only does Kashi taste like gravel and twigs, but is basically poisonous. Good job to the grocery store for telling their customers the truth.

Try to avoid a breakfast of “Pesticides that are known carcinogens and hormone disruptors”.

If you want best practices try eggs, oatmeal, or even a whey protein smoothie to start your  day off right.

If this is in your house be sure to throw this  in the garbage where it belongs.

(Thanks to super-trainer Josh Carter for the heads up on this situation)

Talk soon

Dave

First Thank You for visiting we’re excited about being able to offer the Living Social Deal of the Day.

I’m Dave Fannin and I own The Body Firm Personal Training and Fitness Boot Camps with 2 locations in Fort Worth and the Mid-Cities/ Colleyville area.

We specialize in rapid fat-loss programs and body transformation programs

80% of my clients come start at their heaviest weight ever. Whether it’s 160lbs-260lbs even 360lbs-they’re at their top weight. So if you’re looking to lose 20-30 even 50 pounds or more you’re in the right place. This is what we do all day everyday.

Even if you only want to lose 5-10 pounds and tone up the principles remain the same.

All of my programs are based on these 4 steps

1. Nutrition First – Because you can’t out-exercise your diet=>Diet vs.Exercise for Fat Loss

2. Fat-Loss Exercise-Not all exercise has been created equal for fast results(no boring exercise!)=>8 Fat-Burning Body-Toning Exercises

3. Just Say NO to Cardio-Old school steady state cardio is time consuming, boring, and inefficient for fat loss so we don’t do it. We do Short Burst Cardio or HIIT for fast results=>Just Say NO to Cardio

4. Coaching and Group Support- No one accomplishes much on their own. Social support is like success insurance. To increase your chances of success you’ve got to get around other like minded people=>The Secret to Success No One Tells You About

Not only will you get Unlimited Body Firm Boot Camp Workouts ($229 value) for a full 4 weeks for only $39

You’ll also receive

• A Fast-Start Consultation($97 value)
• 21 Day Fat-Loss Meal Plan($47 value)
• Nutrition Crash Course ($37 value)
• 100 Best Foods You Can Eat ($9 value)
• Quick-Start Guide ($9 value)
• Unlimited Phone and Email Coaching Support 24/7 (Priceless)

That’s $428 value for only $39! And you get the body you want in less time than you thought possible.

Here are the 2 most common questions about our boot camps -

What kind of people go to camp?

People just like you! Some of our boot campers just need to jump start their fitness and wellness program. Some are tired of the same old workout routine and are looking for a new challenge and refreshing way to stay fit. Most of our campers have some history of exercise, but it’s not required. We make the program just right for your ability level. Everything in boot camp is designed to be crawl-walk-run. No matter what your current fitness level you can do this.

If you have severe knee or hip problems which makes things like slow jogging and squatting painful, bootcamps might not be for you.

Remember, ALL FITNESS LEVELS ARE ACCEPTED and ENCOURAGED TO TRY! This means you.

What is a typical day like at boot camp?

We don’t have typical days — if you want the same routine day after day, then you would probably want to join a fitness center. You can expect a mixture of resistance training using equipment such as jump ropes, medicine balls, playgrounds, bodyweight, and dumbbells. Some sort of cardiovascular training will be done each day as well. Each day is designed to be fun and different, but never boring!

You can go here for more specific information on our boot camps=> Fort Worth Fitness Boot Camp

Here are maps locations and a FAQ=> Fort Worth Boot Camp FAQ

All Classes will be held indoors until March (Unlimited means unlimited you can attend any camp at any time)

Fort Worth Location                                          Hurst – Colleyville Location

6am M/W/F                                                            5am M/W/F

5:45pm M/W/TH                                                  6pm M/T/TH

9:30am Sat

We look forward to getting you into your best shape ever faster than you thought possible.

Grab that pass now! Click Here=>Living Social Boot Camp Special

Dave

817.320.0743

P.s. If you’ve already purchased a pass(Awesome!) and want to register for boot camp-

go here=>Living Social Boot Camp Registration

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

“I take nothing for granted. I now only have good days and great days”-Lance Armstrong

Monday’s can bring on a unique problem I call the Monday bloat. (Usually followed by the Monday Cardio Cofessional.)

Water retention caused by a weekend of a little (or a lot!) of overindulgence, salty food, and alcohol.

Put all three together and you’ve got an extra 3-8lbs of water retention and a bad attitude on Monday.

I want to help you take the edge off this common but rarely talked about problem.

3 Tips to get Rid of the Monday “Bloat”.

1) Fruits, vegetables and water most of the day.

Definitely a good day for a salad at lunch.

The simple solution: Up your intake of soluble  fiber, found in apples, citrus fruits, seeds,and beans.

This lets your aggravated digestive system reset. And allows your body to start dumping that extra stored water through out the day.

2) Exercise.

You’re not going to feel like it at first but exercise will make you feel better in the long run not worse.

Avoid the Monday Cardio Confessional. Use some cardio to get warmed up if you want, but be sure to lift some weights today!

In the old days we’d actually use that extra Monday water weight to help us lift heavier. Believe it or not you’ll probably be stronger today because of the water retention.

Get to the gym and give yourself 10 min, break a sweat and you’ll geel better. You only regret the workouts you don’t do. Get on with it.

3) Caffeine-

Spark, coffee, unsweetend tea(no soft drinks). Caffeine will actually help you drop a few pounds of water weight. It will help squeeze some of the excess water from your system.

It works as stimulant to your digestive tract, easing bloating.

And it’s a performance enhancer-you’ll push harder through your workout.

Put one or all three into play and you’ll feel better if not by noon today at least by Tuesday.

Talk soon.

Dave

P.s.Lose 20-30lbs in less than 8 weeks with the Body Balance Challenge. Change the way you eat change your body. Rapidly and permanently. Click Here=>The Body Balance Challenge

This is a mix of Beginner, Intermediate, and Advanced Fat-Loss tips.

Use the “Goal Snowball” effect to get the results you’re looking for.

Simply choose 1 or 2 of these tips and put them into play. When that new tip is a habit in a week or two and gotten a little more automatic. You can add the next tactic or strategy. Over time your habits will change and your results will “snowball”

Keep in mind the tips that are best for you are the ones you implement. Believe me when I tell you they only work if you use them.

Forget about super-human willpower. Use STRATEGY!

Goal Setting/ Planning.

1. Know your goal, Getting ready for a marathon and rapid fat-loss require different strategies .

2.Look in the mirror write down 3 things you want to change most and fix those first.

3. Be specific when writing down your goals. “lose weight and tone up” isn’t specific. ” I weigh 190lbs and my goal weight is 140″ is specific. ” I will hit my goal weight by my class reunion on July 7th” is even better.

4. Write down your weight goal, what size clothes do you want to wear, if you’re looking in the mirror what do you want to see different.(key not what you don’t want, what you do want)

5.Write down a Big Hairy Audacious Goal. Run a marathon, surf in Hawaii, Triathlons, Mudd-Runs, whatever. Make it big and go.

6.Write down how would your life will be different when you reach your goals

7.Those thing that are measured tend to improve.  Know your weight, bodyfat, and measurements

8. Take full length before pictures. This is no time for denial.

9.Set a deadline to remeasure. And stick to it. That’s why it’s a deadline 2- 4 weeks seems to work works best.

10.When looking at 20-30-50 even 100lbs of weight loss be sure to chunk it up into smaller goals. “I will lose 5lbs in the next 14 days.”

11.Tell everyone about your goal and plans. This works internally to keep you on track.

12. Enlist a friend to be your body-transformation buddy. The more support you get the higher your success rate.

13. Set up a calendar with your starting numbers, your daily plan to get you to your deadline, and the deadline itself.

Nutrition-

14. Journal your food for at least 3 days.

15.Commit to a no Fast-Food for 4 weeks.

16.Cut out all Soft-drinks including “diet”

(Fast Food and Soft drinks are what I call the “Big Rocks” when you simply get rid of those two things all kinds of good things happen)

17. Go simple. Nothing with more than 5 ingredients is edible. (Click here=>100 Best Foods List)

18.Read the labels to check portion control. Are you really eating 1 serving?

19. Become a label reader-you’ll know more about what’s going into your body and will make better decisions.

20.Stash back up meal replacements, bars or fruit for emergencies. Put it in your car, your desk and gym bag. Never get caught short.

21. Choose one day of the week to shop and cook all your meals for the week. This is your “workout” for the day.

22.Shop off of a list. Know before you go.

23.Make foods you have a weakness for-Hard to Get to. If it’s in the house you will eat it. Guaranteed.

24.Do a pantry clean out. Your environment matters.

25.If the whole family eats bad. Everyone gets on board. Let the kids know the best way to not struggle with being overweight as an adult. Is never get overweight in the first place. And believe me they watch your habits.

26. Convenience stores (example 7-11′s) carry pre-made salads, fruit, hard boiled eggs, and peanut butter. There’s almost always a way to find something to eat that supports fat loss.

27. Not all calories are equal an apple is better for you than a 100 calorie snack pack of Oreo’s

Training

28. Good news. In the beginning of your training program.  Everything works. And no matter what you’re doing it’s better than nothing.

29. Squatting,  Pushing things away from you, Pulling things to you and, Pressing things over your head is pretty much a complete workout.

30. Super-fast results can be had with 2x day workouts. (Not for beginners, focus on nutrition your first month)

31. Train with a partner or a Coach/Trainer. You’ll get more out of your efforts every time. “Try it on my own” has a 99% Failure rate.

32.Stop doing long-slow-boring-ineffective-cardio for weight loss.-Use Interval Training for real visible results. (This is what it looks like Click Here=>How to Short-Burst Cardio)

33. Lift weights a-lot. Get results real fast.

34. Ladies 1200 calories and long slow cardio is worst weight/ fat loss combination ever.( Long slow cardio is time consuming, boring and ineffective. then you don’t see results. then you quit. then you overeat from the guilt of quitting, that’s a nasty combination

35. Ladies lift weights to get small. The stronger you get . The smaller you’ll be. (My strongest women are my smallest women)

36. Body-Weight cardio circuits fry body-fat and jack you metabolism. Do it . (Check out this video for an example: Click Here=>200 Rapid Fat Burning Circuit )

37. Adding sprints for 12 to 20 minutes 3 X a week will give you a body you don’t recognize as your own.

38. Do Complexes to burn fat faster than cardio. (google:Fat-burning Complexes)

39. Full-body resistance training 2-3 X a week is the future of fitness. Because it works like gang-busters.

40. Avoid using resistance machines. It’s not how you were designed to move and you get less payback for your efforts.

41. When you can do 8-12 repetitions comfortably with a weight. Add weight. Then do it again.

That’s it. Use it or lose it.

Talk soon.

Dave

Hope you’re having a great day!

We have a saying around here ” Every Monday is like New Years day”.  Monday’s give you a fresh start every week.

So I wanted to get you a quick workout you could use to kickstart your week with,

Any workout is better than no workout and you don’t have to spend endless hours in the gym to jump start your metabolism.

You can get your heart rate up, start burning fat. And start feeling better in less than 10min-especially with these quick full-body circuits.

With this one be sure to use the warm-up if you’re going into it cold.  When you warm-up you’ll prevent injury, have better focus and get more out of your workout.

Like I said. It’s not how long you workout it’s what you do when you workout, check put Karla she works out regularly 3-4 days doing boot camp and this circuit really challenged her.

It will challenge you too.

You’ll do 200 total repetitions when it’s all done.

1. 50 Jumping Jacks

2. 15 Jumps(or full body extensions)

3. 25 Push-Ups

4. 10 Jumps

5. 50 Body-weight Squats

6. 50 Lunges(25 Per Leg)

Give it everything you’ve got-don’t pace yourself.

And have fun!

Talk soon.

Dave

P.s. The 24 Day Challenge is scheduled to Kick-off March 31st. Reserve your spot for this packed with fat -loss information seminar right now Click Here=> 24 Day Challenge Seminar