The 21 Laws of Fat Loss is a compilation of the top 21 rules that will govern your results. This list is not conclusive and is not presented in any particular order. It is my goal to provide you these 21 laws over the next 21 days.
The Laws presented to you are the very same habits and actions that are responsible for helping thousands of others, just like you, completely revamp their bodies and change their lives.
What you will notice most, when reading through the 21 Laws Of Fat Loss is that much of the advice counters what you’ve always believed.
The purpose of this book was never to debunk myths and beliefs… The purpose is to just give it to you straight, without any fluff.
You have to realize that the fitness industry is enormous and growing month by month. And because people are spending money trying to improve their health and fitness, there are a lot of ‘charlatans and snake oil salesmen’ that use pseudoscience and misinformation to sell you their products and programs.
It’s my goal to give you the straight answers. Not my opinion. Not some made up science. But real facts as we know them today. Of course as time passes and science advances, it’s possible that the Laws Of Fat Loss may need changing to. But for now, each day, for the next 21 days, I will post a law that will get you the results you want… all you have to do is follow them.
Fat Loss Law #1 You Must Have Crystal Clear Goals
The most common reason for people not reaching their desired destination is… they don’t really know where they’re going.
Seems kinda obvious right?
“But isn’t wanting to lose weight a goal?”
Kinda, but not really…
Imagine you wanted to leave your house and go visit a friend in the next town and all you had was the name of the street they lived on. No house number. No cross streets. No point of reference. No signs knowing if you went too far.
You’d never get there right? You may come close, by accident. But arrive at your desired location; nope.
This is exactly what happens if you don’t set clear goals.
What does a clear goal look like?
Here’s an example of a clear goal:
I want to be a size 6 and fit into my favorite jeans and feel comfortable and confident wearing them by February 1st, 2017.
You see how specific and measurable it needs to be? If this was one of your goals, you could try them on at the end of each week and see your progress.
Try setting your own SMART goals. Remember the acronym SMART stands for:
One more thing I want to add to this is really focus on the time frame. Around last year (early 2016) I came across a book called, “The 12 Week Year,” which really changed how I approach goal setting. Instead of saying,” I want to lose 10 lbs and weigh ___ by Dec 31st (insert end of year) I know focus my goal setting in a 12 week or 90 day time period.
Once you have your goals share them with me and others so we can help keep you accountable. You can do that by doing our group www.allabouthealthandfitness.com.
Tomorrow I will share with you Fat Loss Law #2. If you neglect this law it could really set you back on your fat loss journey!
Over the years potential clients or my coaching clients at some point have either asked me how they could get 6 pack Abs or asked how can they get a stronger core because they either have back issues or want to prevent it. Now, unfortunately in the fitness industry their is a ton of information out there and some if it is just not accurate. So today my goal is to debunk 3 Core Strength Myths that I commonly hear and see posted on the web!
Myth #1 – The Core is just your abdominal muscles
When you hear someone mention or reference the core do you think they are referring to the abdominals? Most people I speak with think that the core consists of only the abdominals. And although you would be correct somewhat, the core consists of much more than your abs. Now not to get too scientific with you but the core consists of a lot more. Major muscles included are the pelvic floor muscles, transversus abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae(sacrospinalis) especially the longissimus thoracis, and the diaphragm. Minor core muscles include the latissimus dorsi, gluteus maximus, and trapezius.
So you can see that the core is much more than just your abs!
Myth #2 – If I have a Strong Core, I’ll Have a Flat Stomach or 6 Pack Abs
Sorry to disappoint you but you could do crunches all day long 7 days a week and you still might not have the 6 pack ab look you are shooting for. The reason is because actually how lean your stomach is and the showing of your abdominal muscles has much more to do with your nutrition thanks the strength of your abdominals.
You may have heard it before but sound nutritional habits and diet have a much greater impact on you looking lean and losing weight than the actually performing of the exercise.
The funny thing is I once had a client that told me I don’t care what exercises we do throughout the 50 minutes of our session but the last 5 -10 all I want us to focus on is my abs. Well, after several weeks she said to me that she was upset because she was not seeing results and getting the cut look with her abs. She told me this was unsatisfactory to her and she was going to quit. I asked her if she had changed her diet like we talked about and she said, “not really!” Well we had a heart to heart and after me finally convincing her and telling her that we could do ab exercises all day long and but unless you change your diet your not going to see the results you want. Finally she changed and eventually saw some results but again it came down to her nutrition more than the doing of the exercises.
Myth #3 – A Strong Core Helps Prevent and Reduce Lower Back Pain
I have to admit that earlier in my coaching career I believed this to be true. However, after working with some chiropractors and me always conning my education I began to understand more about the movement and function of the body and how low back pain can be more than just a weak core. In honesty there could be a million different reasons for lower back pain. And although this may seem counterintuitive actually doing more exercises like crunches can lead to a higher risk of back pain. In the video below Dr. Stuart McGill does a really good job of explaining how flexing the spine repeatedly can lead or eventually cause a disk bulge. I love this quote from him in the video, “Optimal back health doesn’t come from doing nothing, it comes from doing the perfect optimal amount, not too much and not too little.”
Now if you are looking to get a leaner, healthier and stronger core I have a solution for you. It is what I call the “6 Days to a Stronger Core Challenge.” All you have to do is click on the image below and sign up to get you started on a strong and leaner core!
Are you struggling with self motivation? Having a hard time getting yourself to your regularly scheduled workouts? Finding more and more reasons to cheat on your healthy diet?
You are not alone and today in this episode of Fit Over 40 Challenge I’ve got 4 Self Motivating Mind Tricks that will help you lock onto your goals and finally get the results you want.
Are you struggling with self motivation? Having a hard time getting yourself to your regularly scheduled workouts? Finding more and more reasons to cheat on your healthy diet?
You’re not alone and today I’ve got just the 4 Self-Motivating Mind Tricks that you need to lock onto your goals…
A healthy dose of motivation coupled with determination will get you almost anything in life. So how do you know if you’re genuinely motivated?
* Motivation will tell you to get out of bed for an early workout.
* Motivation will nag you to put down the doughnut.
* Motivation makes passing on fries a reflex.
* Motivation makes a sweat drenched workout exciting.
* Motivation constantly reminds you why you do what you do.
Self-Motivating Mind Trick #1: Pinpoint Your Motivator.
Motivation stems from having a goal. What is your goal? Why do you want to get into great shape?
Once you uncover your personal motivator you’ll find that motivation flows quickly your way.
Take a minute to really uncover the reason that you want to lose the weight. Don’t say something vague like you want to ‘Be thinner’ or ‘Look more attractive.’ Dig deeper – there is a very specific motivator in your life, you simply need to uncover it.
Here are some possible motivators…
* I want to have more energy to keep up with the kids.
* I want to improve my health through weight loss to extend and improve my life.
* I want to lose 15 pounds before my vacation.
* I want to restore my confidence to wear sleeveless shirts.
* I want to regain my figure to impress and attract my significant other.
Self-Motivating Mind Trick #2: Make It Official.
When you write something down it suddenly feels official, doesn’t it? Write down your motivator for getting into great shape, and post it where you will see it often—next to your alarm clock, on the bathroom mirror, or in your car.
Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction.
Self-Motivating Mind Trick #3: Be Practical.
It’s game plan time. You know what you want, and now you need to map out exactly how you’ll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won’t stick with.
With any weight loss goal it is important to 1) maintain a healthy low-calorie diet, and 2) participate in a consistent and challenging exercise program.
Plan a routine that will fit into your schedule and you’ll be more likely to stick with it. Also choose an exercise program that you enjoy—don’t force yourself to jog everyday if you hate jogging.
Self-Motivating Mind Trick #4: Call For Backup.
Enlist the support of your friends, family and co-workers. Tell everyone about your goal to lose weight and get fit, you’ll be surprised how supportive most people will be. By being open about your goals you’ll likely be an encouragement to others to make healthy changes in their own lives.
The most effective way to ensure that you meet your goal is to enlist my support, your personal trainer. Together we will identify what really motivates you. Together we will design a workout routine that fits into your schedule and into your life. And together we will see it through until your goal is met.
Get started on the program that will transform your life. Start today with the 7 Day Fat Loss Jump Start Program. Just enter your info below and you can get started changing your life today!
In this episode of the Fit Over 40 Challenge I acknowledge the frustrations that people have when it comes to their body and I talk about my weight loss journey struggle as a boy and adult however, I give 21 reasons and rewards that exercise can give you. My whole goal with this episode is to light a fire under you and get you to take action on becoming fit and healthy.
Below you will find the list of 21 reasons and rewards that you can print out and look at them to keep you motivated.
1. You’ll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.
2. Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you’ll be trading your clothes in for smaller sizes.
3. You’ll be less stressed: You have enough stress in your life—it’s time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.
4. You’ll have more energy: WebMD tallied research studies and concluded that 90% prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it with the most powerful tool available: exercise.
5. You’ll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you’ll be pleasantly surprised when difficult tasks begin to seem easy.
6. You’ll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.
7. You’ll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.
8. You’ll be more confident: Who doesn’t wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.
9. You’ll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.
10. You’ll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.
11. You’ll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.
12. You’ll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.
13. You’ll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.
14. You’ll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.
15. You’ll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You’ve probably heard of ‘runner’s high’, this can be achieved by any great workout.
16. You’ll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.
17. You’ll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.
18. You’ll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.
19. You’ll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.
20. Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!
21. You’ll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you’ll see shape and tone in all the right places.
P.S. If you are looking to take a challenge to get you jump started on your fat loss then you can get the “7 Day Fat Loss Jump Start program that I use with my new clients below. Let me know how I can help!
I can remember when I was a kid my mom would throw out different motivational sayings to pump me up or for me to bounce back when I was feeling down. Also, I know it is not the best trait to have, although some people like myself, seem to think it is ok but I hate to lose! Yes, I don’t like to lose and my friends who play weekend sports like volleyball know it!!
Anyway, I guess that is whey I love motivation quotes so much because it helps me process the loss. So, since I always share a motivational quote with my OTF members I thought I would share some of my all time favorite ones with you! Why 41? I don’t know maybe I will continue to add to this list! Here are the 41 fitness motivational quotes I love!
“It’s lack of faith that makes people afraid of meeting challenges, and I believed in myself.”
“Some people want it to happen, some people wish it would happen, others make it happen!”
“Gold medals aren’t really made of gold. They’re made of sweat, determination, and hard to find alloy called guts.”
” You can’t put a limit on anything. The more you dream the farther you get.”[Tweet “You can’t put a limit on anything. The more you dream the farther you get. @michaelphelps”]
“One important key to success is self confidence. An important key to self confidence is preparation.”
“Don’t give up…don’t ever give up!”
“Winners never quit and quitters never win!”
“It’s not the size of a man but the size of his heart that matters.”
“It is hard to beat a person who never gives up!”
“You don’t have to put an age limit on your dreams!”[Tweet “”You don’t have to put an age limit on your dreams!””]
“When you fall get right back up.”
“There may be people that have more talent then you, but there is no excuse for anyone to work harder than you do.”
“When you lose you get up, you make it better, you try again.”
“If you are afraid of failure you don’t deserve to be successful.”
“Today, you have 100% of your life left.”
“Get Fit in the gym, lose weight in the kitchen.”
“With God, hard work and focus, I can accomplish what is ahead of me.”
“To be the best in the world you can’t cut any corners. Every little thing counts.”
“Everyday of my life, I’m trying to find a different way to get better.” h
“I may win and I may lose, but I will never be defeated.”
“It’s not wanting to win that makes you a winner, its refusing to fail.”
“If you don’t second guess yourself, then you aren’t trying to get better.”
“A winner is a person that gets up one more time than she is knocked down.”[Tweet “A winner is a person that gets up one more time than she is knocked down @miahamm.”]
“You’re the only one who can who can make the make the difference. What ever your dream is, go for it.”
“You can’t measure success if you’ve never failed.”
“Along the way, there’s going to be a lot of obstacles, a lot of adversity, a lot of people telling you you’re not good enough. I’ m here to tell you that you are!”
“Dreams are made possible if you try.”
“Remember tomorrow is promised to No One.”
When things happen to you in the worst way, you live with it, you go over it, you think what else could I have done.”
“You can do more, you can always do more.”
“When you have less time to workout, how you workout becomes significantly more important.”[Tweet “When you have less time to workout, how you workout becomes significantly more important. @jillianmichaels”]
“Who ever you are, whatever your dream, you have to be strong in your head and strong in your heart. Be strong. There is no quitting in the person who wants it bad enough.”
“The body achieves what the mind believes.”
“Sometimes the easiest person to fix is yourself.”
“My family and I built my whole career from scratch.”[Tweet “My family and I built my whole career from scratch @mariasharapova”]
“It will hurt. It will take time. It will require dedication and sacrifice. You will need to push your body but, I promise you when you reach your goal it is all worth it.”
“Just do it.”
“Every champion was once a contender that refused to give up.”
“If you cannot find the time to exercise, you better find the time to be sick.”[Tweet “If you cannot find the time to exercise, you better find the time to be sick @cooperinstitue.”]
“Success isn’t always about greatness. It is about consistency. Consistent, hard work gains success. Greatness will come.”
“For me, life is consistently being hungry. The meaning of life is not simply to exist to survive, but to move ahead, to go up, to achieve, to conquer.”[Tweet “For me, life is consistently being hungry. The meaning of life is not simply to exist to survive, but to move ahead, to go up, to achieve, to conquer. @schwarzenegger”]
“Nothing is impossible, the word itself says I’m possible.”
“Success is a short race – a sprint fueled by discipline just long enough for a habit to kick in and take over.”
“The only bad workout is the one you didn’t do!”
I hope you enjoyed these quotes! After going through them I know I left some good ones out so please comment below and let me know your favorite quote and I will add to this post.
P.S. If you are needing a jump start to get back on track then I encourage you to take a look at my “7 Day Fat Loss Jump Start Challenge.”
I am excited about taking on the 22 minute Hard Corps 8 week Challenge with Tony Horton.
I like most people have a tendency to get into the habit and routine of doing the same old thing over and over again. I mean let’s face it we hate change and resist it at all levels. So, I decided that I was going to take this challenge and change up what I have been doing for the past year. Now don’t get me wrong the current workouts that I am doing are great workouts and I have sen results
Throughout the next 8 weeks I am going to journal about my experience that I will embarking on.
First, I shot a quick video on what comes with the 22 Minute Hard Corps Kit. I have to admit I am like a kid in the candy store when it comes to getting physical products in the mail these days. Oh, and I was hoping to have a solid video shoot but when you work from home and have kids 10 and under you see what happens when you try to do this when they are home. Actually, when I watch it now I laugh but I was frustrated at the time 🙂
Click here to watch the 22 Minute Hard Corp Workout.
If you are interested in taking the 8 week challenge and want to learn more about the 22 Minute Hard Corps Workout then click here.
P.S. If you are looking to surround yourself around highly motivating people and need some accountability I would love for you to join me over at my FREE Facebook Group. Go to www.allabouthealthandfitness.com
In this episode of the Fit Over 40 Challenge Show I had the pleasure of speaking with a very good friend and long term colleague of mine Morris Brossette!
We talk about several different topics but the story about his sister going from couch to Spartan Race is really cool and inspiring.
You can find out more about Morris at www.eatrealandmove.com
It is funny how the older I get the more concerned I have become about my health. Now I can’t say that I subscribe to all of these but I found myself reflecting back on how bad I used to be about my health and nutrition! And I can’t tell you how many of #2 I ate in my 20’s!
Even your breakfast contains kale. Especially kale. In fact, you’re probably eating kale right now.
What is this shit?
Remember when you used to drink soy?
And you have to count to 10 every time someone tells you milk is essential for calcium. Because cows specifically produce milk to nourish people, right?
The kings and queens of the health world, to which you can only aspire. I mean, look at Kris Carr – the woman has cancer and she looks better than you do.
…more than an actress.
Decadent super chocolate-candy birthday day with whipped cream and extra icing…
Raw cacao, avocado, coconut oil, lucuma and maca cake with an almond base. Mmmm…
You might not be certified, but, let’s face it, you’re basically a nutritionist. You’re pretty sure you know more than most health professionals. You’ve probably read more books on health than you did for your degree. And this time, because you actually wanted to.
…so you can have your organic produce and save money too.
All that processed meat and sugar… really?
… and you wish sun salutations were more acceptable in public spaces, like the middle of the office, classroom, train, bus, supermarket, shop floor, family gathering…
… then you’re probably thinking about it, whether day dreaming about a career change, or as a straight up life path.
Because theobroma cacao is a superfood, after all, so you absolutely HAVE to have it. Every. Single. Day.
It’s for your health, okay?
This is one of the worst possible things that can happen.
And then you get stressed because your stressed, which is even worse, so you’re basically just going to die now, regardless of diet and exercise.
You’ve heard the latest studies and are positively in love with coconut. Cook with coconut oil? Of course! A spoonful of coconut oil in smoothies? Yes please!
.. with all your green juices/immuni-teas/raw ginger/other healthy techniques, you have a superhuman ability to fight off winter illnesses.
Long, long list of ambiguous symptoms, of which you have three, pertaining to many possible disorders/causes…
… but it must be Candida!
You still remember the first time you went in one, and you were like, there’s an entire supermarket dedicated to food like this?! You still walk around it in awe and can’t believe some of the things you can pick up there.
And can also justify this spending in ‘I don’t smoke/ binge drink/ eat fast food, but if I did, I would spend this much, therefore it’s okay to buy this fresh juice/mochi/umeboshi plum/raw food anything”
C’mon. You know you’ve done this.
Reconstituted potato deep fried in rancid oil with added chemicals? I think I’ll pass.
Delicious nutritious drinks that will give you a healthy glow and not lead to decisions you regret, and looking like hell the next day, please.
If you don’t live in California (so I believe), your health obsession can make you feel pretty lonely. But you don’t care because you feel and look fabulous. And those special people in your life love you anyway.
And you get agitated when people don’t see eye to eye with you.
… there’ll always be someone, online or not, telling you you’re diet is appalling for still eating carbohydrates/animal protein/fat/sugar/raw/cooked/gluten/dairy/vegan/processed foods.
You’ve seen far too many show downs on forums and MindBodyGreen. Best just to listen to your own body, for a change.
… and whatever healthy means to you, you want to honor your body, regardless of its physical shape, ability or size, that allows you live in it.
I am sure by now you have heard the benefits to using coconut oil. Well, here are some reasons that will show you why it is your new best friend 🙂
Let me know which one you like best in the comment section below!
Her Solution: Fixing your raccoon eyes. Dip a cotton ball in coconut oil and use it to wipe away mascara streaks and smudged eyeliner.
Her Solution: Removing the evidence from your knees, elbows, and so on. After a cut has healed over, rub coconut oil on the scar to gradually lighten it over time. This also works for stretch marks.
Her Solution: Nourishing your cuticles. Coconut oil promotes nail growth and provides the perfect canvas for nail art.
Her Solution: Boosting your immune system and aiding weight loss. Vlogger Jenna Marbles swears by blending a spoonful of coconut oil into her breakfast smoothies.
Her Solution: Coconut oil can replace the vegetable oil or butter in most recipes. It’s also dairy free.
Her Solution: Strengthening weak and dry hair. Rub melted coconut oil onto your scalp and roots, then let it soak in for three hours. It may take a few lather-rinse-repeats to wash all the oil out, but you’ll know it’s gone once your shampoo starts lathering up normally.
Her Solution: If you don’t have three hours to kill, try taming your flyaways with a small dab instead.
Her Solution: Possibly encouraging hair growth. Apply coconut oil to your eyebrows and let it absorb overnight. Castor oil works for this as well.
Her Solution: Moisturizing dry patches. Rub coconut oil directly onto your dry skin for a few days and watch the flakes disappear.
Her Solution: Exfoliating. Mix coconut oil with sugar or salt for an effective body scrub.
Her Solution: Improving dark circles and bags. Applying a tiny amount of coconut oil around your eyes can even ward off wrinkles.
Her Solution: Oil pulling, an Ayurvedic technique that involves rinsing your mouth with coconut oil. Supposedly it whitens your teeth and removes harmful bacteria.
Her Solution: Softening the leather. Wipe your boots with coconut oil to help break them in. To be safe, test the oil on a small patch first.
Her Solution: Relieving itchy bug bites. Prevent hours of scratching by applying coconut oil directly to the bites. You can also combine it with peppermint oil extract to create homemade insect repellent.
Her Solution: Being dirt cheap. A 16-ounce jar of coconut oil costs around $8 or $9, and its uses are endless. Find it online or at your local health store.
I hope you enjoy your new best friend!
Realistic advice that works for real people, from real people. No more crash diets and get-ripped-quick schemes.