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Fort Worth Personal Training: Monday Quick Tip Keep It Simple

Fort Worth Personal Training: Monday Quick Tip: When it Comes to Nutrition Keep It Simple (VIDEO)

Hope you’re having a great day!

When it comes to nutrition and eating in a way that gets you results.

We KNOW simple beats complex every time.

We KNOW the more varied and complicated a nutrition or meal plan is (especially for beginners) the HIGHER the failure rate for that diet.

My job is to make sure you’re successful!

So you’ve got to keep it simple.

Pick a breakfast and lunch and stick with it.

2 or 3 different dinners you can make quickly and rely on.

Then focus on consistency over time.

You WILL see results.

Simple doesn’t always mean easy.

But even when you’re having cravings and are tempted to cheat, knowing your exact plan will help keep your willpower up.

Especially after you get a couple of weeks under your belt and you’re feeling and looking better.

Keep it simple.

Focus on consistency over time.

And good things WILL happen for you.

I believe in YOU!

Dave
p.s. If you’re tired of being tired, want to drop some weight, and know it’s finally time to do something for you.
Click here=>Fast Start Consult

Fort Worth Personal Training: AFTERBURN Bodyweight CARDIO Workout C

Fort Worth Personal Training: AFTERBURN Bodyweight CARDIO Workout C

Hope you’re having a GREAT Day!

Keep in mind exercise is a “Keystone Habit”.

Meaning that it’s a habit that spills over into other parts of your life.

Parts of your life, on the surface, completely unrelated to exercise.

Research has shown that when the exercise habit is developed subjects reported…

Better relationship satisfaction

Improved grades

Improved frequency of turning in assignment and work on time

Improved mood

Improved sleep

Decreased smoking

Decreased sugar consumption

Decreased calorie intake

The list goes on and on, but you get the idea.

And the best way to make it a habit is to show up and make it happen.

Even when you can’t get to the gym, you can stay on track with bodyweight cardio.

Here’s your weekend workout.

AFTERBURN Bodyweight Cardio Workout C

• This workout can be performed as a standalone workout or it can be used to replace the interval training portion of almost any other Heavy Resistance workout.

• If performed as a standalone workout, you must start with the general bodyweight warm-up circuit.

• If you don’t have access to a bar for chin-ups or underhand inverted rows, skip the exercise in the bodyweight circuit.

1) Bodyweight Squat
– 15 reps
2) Close-Grip Pushup
– 10 reps
3) Chin-up
– 3 reps
4) Reverse Lunge
– 10 reps per side
5) Inchworm
– 6 reps
6) Run in Place
– 20 seconds
7) Mountain Climber
– 10 reps per side
8) Total Body Extension
– 8 reps
9) Calf Jump
– 10 reps
10) Reverse Lunge
– 8 reps per side
11) Regular Pushup
– 12 reps
12) Underhand Inverted Row
– 10 reps
13) Run in Place
– 20 seconds

• Rest one minute before repeating 1 more time if you are replacing interval training.
• Rest one minute before repeating up to 3 more times if done as a standalone workout.

Click the video to play

Have a great weekend!

Dave
P.s. If you’re tired of starting and stopping an exercise program long before you ever see results. We can help. Get the Coaching, accountability, workouts, nutrition, and support you need to get the results you want.
Click Here=>Fast Start Consult

Fort Worth Personal Trainers: 3 Fast Easy and Effective Diet Hacks You Can Use Today

Fort Worth Personal Trainers: 3 Fast Easy and Effective Diet Hacks You Can Use Today

“Experience isn’t what happens to you. It’s what you do with what happens to you. It takes a wise man to learn from his own mistakes..and a genius to learn and profit from the mistakes and experiences of others”
-Kekich Credo

After having done nutrition coaching with a couple thousand clients I’ve learned no two people eat exactly alike.

Even twins that I’ve worked with have different tastes, likes and dislikes, and schedules and routines.

All these variations for people make a one size fits all diet a very bad idea, if not impossible.

And when it comes to eating for weight loss and fitness your going to have to quite often find what works for you through trial and error.

This allows you to experiment some and not feel bad if one thing or another doesn’t work for you.

Think of it as testing.

Want to try something new to your diet, you can just test it out.

Here are the 3 BEST Eating for fat loss tips that you can test…

1) Same Food Everyday.

This comes down to choosing a healthy breakfast, snacks, a lunch and dinner that you can live with 6-7 days a week.

This is also called “ritualized eating”

This makes planning-shopping-preparing and most important following the diet super simple.

And that’s the genius of it. Simple works. And it eliminates stress.

Yes you’re going to eat the same breakfast lunch and dinner everyday.

But research and our own experience has proven “boring works”

You’ll lose more weight in less time with a structured, repetitive, and yes “boring” diet.

2) Don’t Drink any Calories

Fast, easy and simple.

Eliminate all juice, soft drinks, alcohol, milk, coffee syrups, and all other liquid calories from your diet for the next 12 weeks.

You would be amazed at how many calories can sneak in under your radar in liquid form.

If you’re drinking one to two soft drinks a day, I can nearly guarantee at least a 10 pound weight. Soft drinks are evil and hard on your body

This also means kiss your Starbucks habit good-bye.

If you want results again, approach this with I’m going to test this out mind-set.

DId I mention no alcohol?

Yes, I did.

3) Create a Cheat Day Checklist

This is a mental trick to help you through your week until you make it to your reward meal or cheat day.

Keep a list of all your cravings and write them down, promising yourself you can indulge in those foods on your cheat day.

If you say “I can never eat that again” but you want it, you’ll never make it

You’ll find yourself better able to be compliant today if you KNOW you can have those foods in the near future.

There you have it.

3 super simple eat lean tricks that work in the real world for people just like you.

Remember you are going to mess up, you’re going to miss workouts, and there are going to be those days where you’re just challenged to the breaking point.

Everyone goes through this, but not quitting is what separates success from failure.

To make it to one more meal, to one more workout, to make it to the next day.

Taking action is the key.

Even imperfect action.

And never giving up.

I believe you can do this.

Dave
P.s. If you’re tired of saying you’re going to start on Monday, and you never do. Make today different.
Click Here=>Free 7 Day Fitness Camp

Fort Worth Personal Training: 3 Uncomfortable Truths about Weight Loss and Getting in Shape (VIDEO)

Fort Worth Personal Training: 3 Uncomfortable Truths about Weight Loss and Getting in Shape (VIDEO)

Hope you’re having a great day!

As much as I like to support, encourage, and sell the positive and life changing benefits of getting into shape.

There are somethings that those who don’t get people in shape for a living don’t know.

In the past 20 years my team and I have helped over 2000 Fort Worth residents get in shape and we’ve learned some lessons along the way

It’s not all puppies and sunshine unfortunately.

But if you can prepare yourself ahead of time for these uncomfortable truths.

Your chances of success skyrocket.

#1 The Most Successful People have these 2 qualities.
a) They Show Up

This is the KEY to results both short and long term.

The MOST successful fit for life people how up, and show up, and keep showing up.

Notice I don’t say and lift weights, or show up and run 10 miles, because the what you’ll do over time will probably change.

And somethings you enjoy at 25 you may not have time for at 35 so it changes.

The key is the showing up part.

Those that fall off the wagon and don’t climb back on, just don’t do well.

Focusing on this one thing, showing up consistently and 80% of your weight loss and fitness problems will solve themselves.

b) The Never Give Up
Those people you see that have been or are “fit for life” have this one quality.

And it’s not really apparent on the surface which is why it’s sometimes missed.

They never ever give up working out and eating well.

When they have an injury, they find a way to work around it.

When they travel and the food isn’t exactly what they’re used to, they make the best choices they can and keep on truckin.

When the Holidays come they plan ahead to make sure they can eat right and workout no matter the interruption to their schedule.

When they go through a divorce or a career set back they focus on just getting workouts in and doing something consistently, because they know they’ll feel better for making themselves a priority.

#2 The Path to Fast Results isn’t in Exercise frequency it comes from Hard Dieting.

This is a very uncomfortable truth.

It’s simple but not easy.

Hard dieting comes from knowing what’s going in your mouth, and being accountable for it.

There’s more often than not elimination of some of your favorite foods.

There will be sugar and alcohol withdrawal.

There will be headaches and body aches in the beginning.

And the only thing you can do is gut it out.

Hard calorie restricted diets will get you to goal faster than any other method.

The exercise during hard dieting, helps you keep on track food wise, helps burn fat, and makes you feel physically and mentally better.

#3 If You Keep Doing What You’re Doing You’ll Keep Getting What You’re Getting.

If you keep putting off starting your work outs until Monday. And you keep putting it off each Monday for 6 months

You’ve GOT to do something different.

If you say you’re going to go on a diet, and change your eating habits, but you keep finding yourself eating fast food, not having a plan, and eating ice cream because you feel guilty about not going on the diet you said you would go on.

You’ve GOT to do something different.

If you join a gym. Walk on the treadmill and wander through the weight room because you don’t know where to start.

You’ve GOT to do something different.

I’ve met clients that have spent years procrastinating. And within weeks of working with us have made progress toward their goals.

Don’t let these uncomfortable truths hold you back from getting the positively life changing results you’ve deserve.

To schedule a complimentary weight loss and fitness lifestyle consult
Click Here=>Free Consult

Talk soon.

Dave
P.s. Don’t let your schedule hold you back from getting the results you want. We have coaches available from 5am to 8pm M-F and 7-1pm on Saturday. You CAN find time to exercise.
Click Here=>Free Consult

Fort Worth Personal Trainers: It’s Not You, It’s Me (Time for a bad habit break-up) (VIDEO)

Fort Worth Personal Trainers: It’s Not You, It’s Me (Time for a bad habit break-up) (VIDEO)

“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.

Let today be the day you tell your worst habit…

It’s not you it’s me, but you’re gone.

I’ve talked about this before.

My habit that I’ve struggled with  is staying up later and later.

I’ve been down this road before and I don’t like it. But when I do go to bed on time all kinds of good things start to happen.

I feel better.

I can get more done in those first 20 min of the day.like this newsletter.

Than I can in 2 hours after noon.

I get a feeling of satisfaction, for being disciplined.

Things fall into place, even if I was once struggling with them the night before.

This is the week I’m breaking up with staying up late.

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 domino 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”

But you have to start with one.

And that one is good enough.

It’s time to put it behind you and move on to bigger and better habits.

Carrots not cookies.

Weights not walking.

Dumbbells not donuts.

Healthy not overweight.

Feeling good not bad.

The choice is yours. The time will pass anyway.

Have something to show for it.

It’s yours for the taking

Today is your day.

Look at the behavior that makes you feel bad about yourself..And kick it to the curb.

Today is YOUR day, now crush it.

Dave
P.s.Why not you? Why not you feeling lean and strong. Get the results you want in less time than you thought possible. And it all starts by
clicking here=> Fast Start Consult 

Fort Worth Personal Training: After Burn Bodyweight Cardio Workout A

Fort Worth Personal Training: After Burn Bodyweight Cardio Workout A

Bodyweight cardio is one of the BEST exercise methods you can have for…

Losing Fat Fast

Getting Leaner

Getting Stronger

Becoming more Flexible

Increasing your Endurance

Losing stubborn Belly Fat

Increasing your Stamina

Getting in the BEST Shape of your Life

There’s really NO downside to this.

And it can be as simple or as complex as you want to make it.

Using some or no equipment at all.

Over the next 4 weeks on Friday I’ll send you a new After Burn Bodyweight Cardio Workout you can do anywhere-anytime.

Here’s your Afterburn Bodyweight Cardio Workout A

Click the Video to Play

AfterBurn Bodyweight Cardio Workout A

1) Prisoner Squat
15 reps
2) Pull-up –
3 reps
3) Elevated Pushup –
6 reps
4) Diagonal Lunge –
10 reps per side
5) Jumping Jacks –
30 reps
6) Vertical Jumps –
6 reps
7) Spiderman Climb –
10 reps per side
8) Side to Side Jump –
8 reps per side
9) Spiderman or Regular Pushup –
12 total reps
10) Inverted Row –
10 reps
11) High Knee Sprint –
20 seconds (if possible)
• Rest one minute before repeating 1 more time if you are replacing interval training.
• Rest one minute before repeating up to 3 more times if done as a standalone workout.

Done!

Have a great weekend!

Dave
P.s. If you’re tired of being tired want to drop 10-20lbs, get a flatter stomach, tighten and tone your hips buns and thighs? We can help.
Click Here=>Free Consult

Fort Worth Personal Trainer: How Jordan Dropped 21lbs. 21ins, and 3 Dress Sizes in 8 Weeks!

Fort Worth Personal Trainer: How Jordan Dropped 21lbs. 21ins, and 3 Dress Sizes in 8 Weeks!

Jordan Redmon, 19 is a busy student planning to attend Texas A&M in the fall.

Click the Video to Play

8 Weeks ago she reached out to me on a Wednesday evening and was in my office at 6am the next morning.

She told me her weight effected herself confidence, was starting to intrude on other parts of her life and was keeping her from being as social as she’d like.

In the past 8 weeks she’s lost 21 pounds, 21 inches, and went  from a size 14 to an 8!

But just as, if not more importantly, her self confidence is back.

She shares the #1 change she made to her eating that had the greatest  impact to her results without
killing her social life.

She also gives her strategy to going out with friends and staying on track.

She reveals the mental trick she uses to get and keep herself motivated by using the pain of the past to improve her future.

She’s also found the power of a training partner to get the BEST results possible.

Click the Video to Play

 

Talk soon.

Dave
P.s. If you’re tired of being tired and your weight is intruding on your enjoyment of other parts of your life? We can help.
Click Here=>Fast-Start Consult

Fort Worth Personal Trainer: How this 50y old Nurse Dropped 11 Pounds and 8 Inches in 4weeks!

Fort Worth Personal Trainer: How this 50y old Nurse Dropped 11 Pounds and. 8 Inches in 4weeks!

Gina Thames, 50, is a busy Nurse, corporate consultant, and Wife.

Click the Video to Play

She came to me after a number of years in a very demanding, stressful, yet sedentary position in her company to get healthy again, lose weight, get stronger, and build her stamina.

She said she didn’t want to be the 60 year old with diabetes and high blood pressure needing help to get through the day.

As a nurse she said “Health wise I’m always looking 30 years ahead”.

In the past 4 weeks she’s lost 11 Pounds on the scale and 8 inches overall.

More important she’s gained stamina, strength, and has her energy back.

Gina shares that in the past she’d lost weight with extreme yet unsustainable diets.

She shares in the video the #1 change nutrition change she’s made that is not only effective but sustainable.

She also tells what trick she uses to not feel deprived so she can stick to her eating better.

Gina details her method of being super-consistent with sticking with her workouts, and how you can use this too.

She also explains how she overcame her time and money resistance she has to jump into the Program and finally get the life changing results she was looking for.

Click the Video to Play

Talk soon.

Dave
P.s. Do you want to avoid the fatal combination of diabetes and high blood pressure? We can help. Get the coaching, accountability, nutrition, workouts and support you need to turn add more years to your life and life to your years.
Click here=>Fast Start Consult

Fort Worth Personal Training: 3 Steps to Recovering From The July 4th Holiday Hangover (Video)

Fort Worth Personal Training: 3 Steps to Recovering From The July 4th Holiday Hangover (Video)

“I’ve had too much of….EVERYTHING!”

-Wednesday morning Client

The 4th of July holiday and especially this LONG weekend may have left you with the classic Holiday Hangover.(Usually followed by the Monday Cardio Confessional.)

The list of symptoms range from a headache and can’t remember where you parked your car to finding your pants are fitting a little too tight.

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

Put all three together and you’ve got an extra 3-10lbs of water retention and a body that just won’t go. I want to help you get reset so you can hit the ground running today and tomorrow.

3 Tips to get Rid of the July 4th Holiday Hangover.

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

Definitely a good day to keep it simple.

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 make it a point to takw in water throughout the day. Getting rehydrated is a must. And this allows your body to start dumping that extra stored water through out the day.

2) Exercise.

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

And it will help ease you back into the routine if the holidays have knocked you off your regular workout track.

Avoid the Post-Holiday Cardio Confessional. Use some cardio to get warmed up if you want, but be sure to lift some weights today! Even if it’s just body weight exercise. Get moving.

Here’s your July 4th Weekend Hangover Helper Workout:

Jumping jacks 30 seconds

Squats 30 seconds

Pushups 30 seconds

Mt Climbers 30 seconds

Plank 30 seconds

Rest 30 seconds

Repeat until you are no longer hungover or no longer feel bad about everthing you’ve done this holiday weekend.

Get outside or 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 all 3 steps into action and you’ll start feeling like yourself again. If not today at least by Thursday.

Talk soon.

Dave

P.s. No one does this stuff alone. Get the Coaching, accountability, fast-action workouts, and nutrition support you need to see results fast.

Click Here=>Fast Start Consult

Fort Worth Personal Trainers: One SIMPLE Trick to Lose Weight (Don’t Buy It diet)

Fort Worth Personal Trainers: One SIMPLE Trick to Lose Weight (Don’t Buy It diet)

How often have you said “The exercise I can DO! It’s the eating right that gets me!”

Getting your eating on track is THE biggest struggle for most people.

And it may be for you too.

Whether you’ve never ate well, your game has just been off for a while, or even coming off weekends can be tough.

And not only to get back on track, but then stay on track.

One thing you CAN do to help yourself maintain focus and not get led into making bad food choices is to…

Create an environment where it’s harder or nearly impossible to make bad choices.

I fell onto this years ago when I’d do a nutrition coaching session.

My new client and I would go over the 100 BEST Foods You Can Eat list, and over their individualized grocery list.

I would tell them “The key to this is to go to the store and buy everything you need for the upcoming week, and nothing else”.

“Because if you go to the store and make great choices and also buy things NOT on the list you’re going to eat those too.”

“So don’t buy it!”

That’s the beauty of the “Don’t Buy it” Diet.

It’s super-simple.

If you buy it you’ll eat it, and if you don’t it makes it harder to get to.

This helps you break the habit of going for those bad food choices, when you have more control over your environment.

And this may be the easiest and most powerful way to get and stay on track.. Invest into and control your environment.

Make it a place that’s easy to succeed.

I am able to stay on track I easier than you NOT because of my “incredible self discipline(I wish) or great health history.

It’s because my environment makes it easy to stay on track.

Here’s a few ways that I’ve found that support my Don’t Buy it Diet and maybe you can try a few as well…

( Special Thanks do Dustin Maher for putting my thoughts into words)

1) I don’t allow any processed foods into my home. I prescribe myself the don’t buy it diet because it works. And most fitness pro’s and successful lean for life people I know do also.

2) Keep it out of your workplace environment as much as possible. This is easy for me because at the gym it’s basically proteindrinks and a microwave to heat up  whatever you bring in. For you it’s having a coupleof meal replacements stashed in your deskand fresh fruit in the kitchen.

3) Limit eating out as much as possible. This is easy for me because I eat out maybe once a week. Until you build some good health habits this environment can throw you. So limit it at least initially.

4) Don’t drink your calories. This means eliminating soft drinks, high calorie coffee, and “energy” drinks.

5) Surround yourself with mostly fit like and healthy people that are like minded about eating healthy and exercise.  THIS is the big one and can make or break you.Anyone that gets excited when you start talking about farmers markets, best places to eat clean and Sunday meal prep.These are the people you want to be around.

Bottom line is your environment is a HUGE factor in your success.

So, follow the 5 guidelines above for best results and at the very least start with getting food you don’t want to eat out of your house.

Otherwise accept the fact you’re going to eat it eventually.

That’s how even the best diets go bad.

Bad choices, that were too easy to make.

So help yourself stay on track this week. Go home and clean out the pantry and refrigerator of any junk food you know isn’t moving you to your goals.

(This will be harder when you live with other people but it is possible to section off an area just for you.)

This requires some will power initially but it makes your day a lot easier down the road.

And then only buy healthy foods that are going to help you toward your goals.

Setting yourself up for success, by controlling your environment is one of the best things you can do for yourself.

Now you only have to take action..

It CAN Be done and YOU can do it!

Talk soon.

Dave

P.s.Tired of “thinking about it” or”trying it on your own” and want a super fast and effective “See it in the mirror results” program that’ worked for thousands of people just like you…we can help.

Click Here=>Fast Start Consult