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49 Ways for You to Fall Asleep and Sleep Deeper!

By | Behavior Change

A client asked me for help, so I reached out to my Facebook community to find out what helps them fall asleep and sleep deeper.  Here’s the great information I got back.

Woman-trying-to-sleep-190x155Here is my client’s original email…I have to say, I get so frustrated when people tell me to get enough sleep (duh is right!) because I know how important it is, but I can’t seem to accomplish it. I am a very poor sleeper (have been for decades) and I’m in a cycle now where it’s particularly bad. I give myself OPPORTUNITY to sleep, but I can’t MAKE myself sleep. I have tried everything under the sun (lifestyle changes, dietary changes, supplements, over the counter sleep aids, prescription meds…). I have been prescription free for 3+ years, and I have no desire to go that route. I am trying not to take OTC meds, though I was so desperate last night I took Advil PM — and slept five hours. Woo.  Help!

Responses:

  1. Has she had any blood work done to see if she has adrenal fatigue or low Vitamin D levels?

 

  1. Using the Biomat before bed knocks me out cold (there are lots of types available). Many of my clients actually sleep on it. It helps combat the effects of stress, helps with pain, that maybe disturbing sleep, so good for you. I also use lavender essential oils, and often just put a chunk of amethyst under my pillow, although there are many other crystals /stones that help with sleep. Magnesium deficiency may also contribute to insomnia, as well as Vitamin D deficiency.

 

  1. My husband has been helped some by taking Vitamin D. Also a very strict bedtime routine.

 

  1. Vitamin D is for sure a start. Has she had a sleep study done?

 

  1. Overactive thyroid can be the culprit as well. I second the suggestion to get blood work if this hasn’t been done.

 

  1. I would concur – stay away from prescription meds. I struggled for months with insomnia due to high brain activity when trying to rest. Have her try lavender oil on her temples, wrists, & behind ears. A mix of nettles, valerian can also help – a dropper before bed. The natural medicine & oils will help her stay in REM sleep, without having to try to increase hours of sleep. She’ll wake refreshed without the side effects of prescriptions.

 

  1. A good lavender essential oil will help.

 

  1. Sleep is always a struggle at our house (but mainly due to small kids & a dog that sometimes is up in the night). Things I’ve found that work – aside from an overall supplement program – are drinking lots of water throughout the day, no caffeine (& especially not after lunch if I have any) & adjusting the temperature in the room where I’m sleeping. For me, I fall asleep faster if there is a fan on & the room feels chilly without a blanket. And not turning on the TV if I can help it. If I wake up in the night & can’t get back to sleep, I try to give myself a break, get up, walk around, maybe read or do something else that’s quiet.9. It could be a vitamin deficiency, but if she’s tried those things & consulted with a doc about some of the underlying causes sometimes it helps to just switch up the routine.

 

  1. Sleep study, for sure.

 

  1. Finding music that you only listen to when sleeping. George Winston worked for me, now I’m able to use white noise. Good luck, I understand the struggles.

 

  1. I agree with the other posts about checking vitamin d, magnesium levels, and using essential oils. I used to struggle with insomnia during stressful times and I read about the relaxation method. It’s guided meditation you do regularly for 2 weeks (15 min song/meditation I downloaded from iTunes) once I got used to dozing with it over those first two weeks a few times a day, I now use it at night when I think it will be hard to sleep. My routine when I’m really stressed now is a warm bath, essential oils and guided meditation before bed.

 

  1. Please check out TRE-Tension and Trauma Releasing exercises. The website is www.traumaprevention.com. It is a set of 7 simple exercises to calm the nervous system. The number 1 benefit we hear about is better sleep. It cured my insomnia.

 

  1. Melatonin is ok for short term from my perspective. It works ok for a while then you have to start increasing the dosage as your body gets used to it.

 

  1. I have found Magnesium to help relax which helps fall into a more peaceful sleep!

 

  1. I have studied melatonin a little bit and agree it is ok in short term, but is awful as a long term strategy. If melatonin doesn’t work (natural supplement) the next best route is trazadone which is a prescription but worth it to sleep.

 

  1. I have some of the same issues, but not as severe. Stumbled on this Life Hack article in FB just last week, and skeptically I tried it. Weirdly enough, next thing I knew it was 3 hours later!  It’s a breathing technique called 4-7-8 supported by Andrew Weil, MD. Others I have shared it with have found it helpful, too.

 

  1. Look into essential oils! Lavender, Cedarwood, Orange, Peace and Calming are a few that can be lifesavers. I use them all the time.

 

  1. Cedarwood is my go-to when I can’t sleep.

 

  1. There are so many herbs that can help with sleep and the amount can vary, it really is trial and error. Personally, I use Blue Vervain in a tincture form. 60 drops for me at bedtime, but my son only needs about 6. I have also used California Poppy in tincture form. Some people swear by Valerian, but for me, it makes me jittery.

 

  1. 21. I spray my pillow with lavender and I take 1 milligram of sublingual melatonin.

 

  1. Try essential oils that help sleep. Try using a diffuser and salt lamp they both work great.

 

  1. I’ve had that problem too. Getting up early and getting enough exercise during the day helps- plus cutting out caffeine. But I know you can’t always control what you do in the day and it’s really shutting off your thoughts at night that’s hard.

 

  1. 24. Two weeks of no electronics, 3 day juicing fast with 8 hours of outside air or as much as possible and they will be able to sleep. Fresh air and real food is amazing for sleep & activity cycles plus reduces overall stress. Without the electronic info overload your brain can process the stress much more efficiently.

 

  1. It’s just a breathing exercise so nothing to buy:

http://www.medicaldaily.com/life-hack-sleep-4-7-8-breathing-exercise-will-supposedly-put-you-sleep-just-60-332122

 

  1. Many options are out there, I avoid any OTC things as that can adversely affect your body in the long run, couple of immediate tips to get you in the sleep state, make sure the room you are in is PITCH BLACK, no night lights of any kind, and a eye mask to eliminate distractions.

 

  1. Research natural alternatives to melatonin that are non-addictive.

 

  1. The post didn’t go into details about the client, but very important if you’re a woman on the pill to be aware of your prescription which can be the major culprit. A simple switch in the brand may resolve certain side effects- such as depression and anxiety- which really mess with your sleep.

 

  1. Lavender comes in an ingestible form now…calms and relaxes and the only side effect is “lavender burps”.  That, combined with chamomile or another sleepy tea…combined with a cool room temp and maybe a boring book before bed might be helpful.

 

  1. We do lavender essential oil on bottom of feet or in a diffuser or put some drops in the wash with our sheets. Also my husband listens to a podcast or two when he first lays down

 

  1. My husband uses an oral sleep spray that contains a combination of natural herbs and oils to help you fall asleep and awake rested. My insomniac husband swears by it.

 

  1. 32. Epsom Salt soaks before bed make a difference for me when I can make time to do it. Make sure you are in the tub at least 20 minutes. Yoga before bed can help as well.

 

  1. Magnesium in the form of a topical spray and also a pill.

 

  1. I know this sounds odd, but rub “Icy Hot” for aches and pains on the back of your neck and a little bit on your temples right before you go to bed…then deep breaths through your nose as you’re falling asleep….works like a charm!

 

  1. I have the same problem. I am seeing an Integrative medicine MD to talk about this. I will share what I learn. I am told though that meditation, turning off electronics before sleep and magnesium help. I will try anything to take this naturally, but medication. Is helpful to get you through the phase where you are looking for answers.

 

  1. Have you ever been checked for sleep apnea? It is a disorder that can be treated effectively once it is diagnosed.

 

  1. So helpful. I struggle with staying asleep–fall asleep easily but wake up at 2 or 3. Daily meditation has helped some.

 

  1. If your client hasn’t already discussed this with a physician, that would be a good thing to do. They may have some non-drug related ideas or might order a sleep test. There are some medical conditions that can cause sleep issues. Other ideas – I know people that have been helped by chamomile tea or other “sleep” teasAcupuncture has helped me sleep better.

 

  1. I agree wither starting with a version of magnesium. Might be Epsom salt or a powder form at whole foods. My wife uses natural calm. But start at a really low dose. Or nausea and diarrhea will ruin your experience.

 

  1. And melatonin is only for regulating your body when to go to sleep. Not sleeping through the night. It been market as a natural sleep aid to sell more. Be careful.

 

  1. Reflexology and magnesium.

 

  1. Valerian tincture (or tea) has been known for centuries to calm the mind and relax the body. It was given during the 1800 in England to children as an afternoon tea so they could take a nap. Many countries in Europe today use it as a sleep aid.

 

  1. What about an underlying anxiety or depression symptoms. These definitely disrupt sleep…

 

  1. Have you thought about a sleep study there might be something that you are missing? Another thought might be anxiety.

 

  1. C1 (atlas) misalignment can be a factor also and very important for many other vital areas. Check with a reputable chiropractor. Good luck.

 

  1. Many people have stress and anxiety and do not even realize they are in a constant state of flight or flight. It might be worth exploring with someone to see if there are some underlying stressors, anxiety that this person isn’t even aware of anymore. (Speaking from experience here as someone who for years was anxious and didn’t even know it.)

 

  1. Acupuncture, yoga, essential oils.

 

  1. 48. I would start with the simple: no sugar before bed or caffeine. How about a snack like full fat yogurt plain with berries? Something with casein protein that takes longer to absorb and keeps you full through the night?

 

  1. I would actually look into a weighted blanket. It helps a lot of light sleepers.

 

For those of you who struggle with sleep issues, I hope some of these suggestions are helpful.

 

Keep moving,

Dustin

 

  1. You still have a few more days to sign up for our 2nd Wildtree Freezer Meal Workshop on February 28th at 4:30 at the TC. Our January workshop was so successful and we’ve been hearing awesome comments from clients who are enjoying the tasty and healthy meals they prepared.

Use this link to sign up: http://goo.gl/forms/iof0XwcrZp

 

PPS. We’re offering an online freezer meal opportunity, too, for our clients that do not live in Madison. We’ve partnered with Wildtree to make this service available to FM4L because I know this is an issue that so many women struggle with. Our first online workshop will be Sunday, March 6 at 7:30 PM Central. Learn more and save your spot here: https://ia175.infusionsoft.com/app/page/online-freezer-meals

 

 

Try this one trick to lose weight and keep it off!

By | Challenge

I recently shared with you a story of a couple whose weight loss journey with K2 literally saved their marriage.

WilliamLynette

 

Click here if you missed it.
Today on my blog, I am sharing a sneaky little thing you can do to motivate yourself to lose weight and to never find that lost weight again!

Try This One Trick To Lose Weight (you probably haven’t tried this).

This trick is used in the Biggest Loser show, and is one of the more powerful tools the show has to promote weight loss.

WARNING: It might be a little emotional.

Try This One Trick To Lose Weight(you probably haven’t tried this).

Keep moving,
Dustin Maher and the Transformation Team

Weight loss saves a marriage!

By | Behavior Change, Blog, Transformations, Uncategorized

Today, I want to share with you a story of an incredible couple named William and Leanette.

WilliamLynetteThey were like many couples with kids- they lived crazy, hectic lives – trying to provide for their family and be the best parents they could be for their kiddos.

Like many American families, they ate mostly processed food and both of their weights escalated to extremely high levels. At 27 years old, William’s doctor told him that if things didn’t change, he might not live to see 30.

You were introduced to this couple in the Killer Kurves video, but I want them to share their story with you in more detail on this blog post.

->-> Weight loss saves a marriage! <-<-

Here is a short excerpt from their experience…

“Killer Kurves has helped us change our whole family’s eating habits. We have managed to follow the nutrition principles and exercised faithfully and together have lost over 75 lbs in about 12 weeks! More important than our weight loss, I think we have become closer as a couple as we are finally on the same team when it comes to eating. We have been able to discover what works for our bodies and each are able to support the other at parties and pot lucks. If you are considering K2 or are a significant other of someone who is considering, joining is the best form of support!”    -William and Leanette

Click here to read their story and find out what they ate to lose over 140 lbs (as of now).

If you are ready to start your journey, be sure to have signed up for your free weight loss seminar coming up.

->-> Click here to learn more about K2.<-<

Keep moving,
Dustin Maher

4 Part Formula to Success

By | Uncategorized

My friend Pat Rigsby sent me an awesome message the other day based off the formula Walt Disney (the man) used to create the incredible success of his business.

I want to share this with you in hopes that it becomes a simple formula you can use for any area in your life you are looking to improve.

Dream – Believe – Dare – Do

Dream – getting clear about what success looks like. Knowing what you want to achieve.

Believe – knowing that achieving this goal is not only possible, but it’s something that fits with your values and aligns with the other things that are important to you.

Dare – actually setting out to achieve that goal and moving from ‘I wish that would happen’ to ‘I’m going to make that happen.’

Do – taking the consistent action necessary to make your goal a reality.

So let’s do a sample case study.  Jane is in her mid 50’s, she has been gaining 5-10 pounds a year the past few years even though her eating hasn’t changed much.  She is frustrated, her energy levels are low, and she doesn’t have the same “mojo” she had just 10 years ago.

She wants to lose weight around her midsection, have more energy, and look forward to shopping for clothes again and have an excuse to wear that sexy black dress that has been hanging in her closet for so long.

Using this formula, here is one way Jane could go about it…

Dream: Jane envisions what it will feel like when she loses the 30 lbs and 6 inches off her waist.  She longs for energy to stay up past 9 pm and not have to get the afternoon caffeine jolt to wake her up.  She would love to feel strong and climb stairs like it is flat ground.

Believe:  Jane is active in her community and in her career, and although she is a recent empty nester, her kids are still young and active and she wants to eventually be fit enough to keep up with her grandkids.  She realizes that once she gets in better shape, she will indeed be better at the things that are most important in her life.

Dare: It goes from a dream and a belief into actually creating a concrete plan to make this dream a reality.  I am certainly biased towards hiring a coach, but I do this for myself in many areas in my life, so I practice what I preach.

I would recommend that Jane join a program that understands her specific needs and has workouts that are joint-friendly, strength-based, and an eating plan that accounts for her slowing metabolism from menopause.  The program should keep her accountable and be a lot of fun. She should do it with others who are looking to achieve similar results, so that she stays motivated and creates an environment around her that supports her new goals.

Do: She follows through with the plan, scheduling the workouts as a top priority in her life, allowing a little extra time to pack a healthy lunch, and reaching out to her newfound healthy support network.  As the weight starts to come off and she becomes stronger and her “mojo” begins to reappear, it reinforces her behaviors and then she becomes a force to be reckoned with.

This is just one example I made up, but make this up for your specific situation and you will be well on your way to achieving a goal that has been tough for you to achieve in the past.

Keep moving,
Dustin Maher

PS  If you are in your 50s could you relate to this story?  How could a 32 year old single male be so accurate?  I spend over 10 hours each week on the phone speaking to women who tell me a slightly different version of the same story.  I am fascinated by how we are so similar in many ways as humans.

This is why at the Transformation Center I started Fit Over 50.  You have unique challenges that those in their 30s and 40s can’t yet understand.  It is now our largest and most popular program that we offer at the TC, which has caused us to have to open up additional small group training time slots.

If you live near Madison and want to learn more about this program and personally speak with me about your goals over the phone, then click here to fill out a short survey and I will call you soon 🙂

 

 

Part 2: Doers VS Sayers – How My Life Has Changed Since My Mom’s Death

By | Uncategorized

The other day I shared with you the sense of urgency I have been feeling since my mom passed away and my 25 year old brother had a stroke.  I am by no means perfect and still struggle with procrastination but I have been able to make some progress.

If you feel stuck, I want you to look at those areas in your life and ask yourself the tough questions: are you a doer or a sayer?

DOERS:

  • Understand the importance and schedule the time necessary to get the result
  • Surround themselves with others who are DOING
  • Invest the necessary money, even if that means cutting back on things that aren’t as high of a priority
  • Find the time by reducing less important activities
  • Understand there will be roadblocks but are determined to overcome them
  • Realize that the pain of their current situation is worse than their perceived pain of making the change and the future pain of NOT DOING is even worse.
  • Know there will never be a perfect time to start and the best day to start was yesterday and the second best day is today

SAYERS:

  • Look at their busy schedule and refuse to move things around to make the time
  • Allow lesser-valued activities to take over their lives for the more important things
  • See how much it will cost and compare that to what else they could be buying (bigger house, newer car, more clothes, more vacations, etc)
  • See the roadblocks ahead and quit before they start because they don’t want to fail
  • Are afraid of what others will think and say about them as they make their change
  • Have a short term mindset rather than a long term outcome
  • Think that a year from now life will be in a better spot to make the change

I want to end this message with a few things I have done in the past three months to progress in a few areas of my life.  This isn’t meant to impress you but rather impress upon you that it is possible.

With my mom’s passing, I wanted to help even more women her age, dealing with menopause and other aging issues, get healthier, have more energy and meet others who are looking to do the same.

In the past three months, there have been over 621 women who have wanted to learn more about our new Fit over 50 small group training program. I have called each and every one of these incredible women up on the phone.  I love doing this but I would be lying if I said there weren’t moments when I didn’t feel like making another call and following up.

Some days, I have worked 16 hours and I really never take a full day off of work, weekends are usually 4-6 hours each day.

To make sure I follow up and not make excuses as to why I shouldn’t call up these women each day, I set specific rules up for myself on how fast I need to follow up and constantly go back to my motivation, to honor my mom and provide a life changing program for these women.

My second example is completing an Ironman competition and learning how to swim. I have considered in the past doing an IM but had a million excuses why I couldn’t do one.

Since death hit so close to home, I know I am not guaranteed another day and I can’t let my dreams just be dreams.  I want them to become my reality.

Here are the steps I have taken so far to be ready for the Ironman race in September 2016:

  • Joined a biking group that meets 2-3X/week so I can go biking with better riders
  • Hired a coach who happens to be a professional Ironman who will guide me through the process and bring me into his group sessions with his triathlon students
  • Hired a swim coach to start with the basics of swimming 3x/week
  • Told you that I am doing it (accountability and social support)
  • Watched over 12 hours of YouTube videos on Ironman training (this isn’t necessary since I have coaches who can teach me but I like to geek out to this stuff).
  • Interviewed over a dozen Ironman finishers on their experience and what worked and what didn’t work

I have set myself up to succeed in each of these areas by structuring my day and environment to support it.

Left to my own motivation, I know I wouldn’t run, bike or swim on my own.  I need accountability and other people to do it with.

You have the ability to improve any area of your life that isn’t a 10.  It won’t be easy but it is made easier when you have a sense of urgency, have a plan and set up your environment to support that goal.

You can do it.  I believe in you.

With love,

Dustin

 

  1. We have awarded about 30% of  the funds raised for our scholarship fund from the money raised from my mom’s passing.  I am looking to award another 20% over the next 6 weeks.  If you are local to Madison and want to join one of our programs and money is the only reason why you can’t, then I invite you to apply here ->->https://www.surveymonkey.com/r/joyscholarship

This is a Big Reason Why You Aren’t Losing Much Weight, Have Cravings and Lack Energy (not talked about a lot)

By | Uncategorized

I will occasionally have a client that I am working with who is making the right nutritional changes and exercising, but is always tired, irritable and not losing weight like she should be.

But she is under an incredible amount of stress.  It might be a job she hates, a bad relationship, caring for ailing parents or anything else that has caused high levels of chronic stress in her life.

Not dealing with this stress in healthy ways can cause some very serious problems including lack of weight loss.

That is why I am excited to have Tracie Fountain back again this month for another presentation called STRESS-LESS which will be held at the Transformation Center on Tuesday, Oct 27th at 7 pm.

Tracie is one of our most popular presenters so spaces are limited if you want to attend in person at the Transformation Center.

->-> Click here to register for the in-person FREE event. <-<-

Last month Tracie came and shared, to a packed crowd of well over 100 of our clients, how you should eat to reduce joint pain, improve body fat loss and have more energy.

This information isn’t general knowledge and isn’t what is being talked about in the media or in most doctor’s offices yet.

We recorded this event for you and I can’t encourage you enough to invest an hour in your education and watch it. Tracie provides an incredible amount of actionable steps to improving your nutrition. Watch this as soon as you can, you will never look at food the same way.

The video and audio isn’t quite professional but it is good enough to get this important content.

Click to watch on YouTube ->-> https://www.youtube.com/watch?t=34&v=QTl4hbbdIL8

Nutrition and stress are two of the biggest factors in the quality of our lives, unfortunately there is so much misinformation out there.  Once you can manage these areas, your quality of life will dramatically improve.

Keep moving,

Dustin Maher

The differences between the DOERS VS SAYERS. Which one are you?

By | Uncategorized

It has been just over 3 months since my mom unexpectedly passed away from a brain aneurysm and 3 months since my 25-year-old brother suffered a stroke.

I still get asked quite often “how am I doing?”

I don’t have anything to compare it to but I think I am doing quite well given the challenges my family has recently gone through. For those wondering, Eric, my brother, has now made a 100% full recovery and is back working out almost everyday. Thanks so much for all the prayers and support!

There are many lessons that I have learned from the past few months but the biggest one for me has to be the sense of urgency I have.

Maybe said another way, reduction in my procrastination and investing my time, energy, and money into my top priorities.

This has also caused me to get more aggravated with others when they tell me one thing, and do another, or they say something like, I will do that later even though they just told me it is one of their top priorities.

I obviously work and am surrounded, 24/7, by people who are either in the process of transforming their health or life or considering it.

There is a HUGE difference in the mindset of those who are in the process of transforming themselves (actually doing the work) and those who are talking about wanting to change.

I have become hyper sensitive to this.

So many people want to be happier, healthier, fitter, have more energy, reduce their pain, etc, but far fewer are actually willing to invest the time, money, energy, reputation, hopes and dreams to see it come to fruition.

Here are some differences between the DOERS VS SAYERS:

DOERS:
• -Understand the importance and schedule the time necessary to get the result they want
• -Surround themselves with others who are DOING
• -Invest the necessary money, even if that means on cutting back on things that aren’t as high of a priority
• -Find the time by reducing less important activities
• -Understand there will be roadblocks but are determined to overcome them
• -Realize that the pain of their current situation is worse than their perceived pain of making the change and the future pain of NOT DOING is even worse.
• -Know there will never be a perfect time to start and the best day to start was yesterday and the second best day is today

SAYERS:
• Look at their busy schedule and refuse to move things around to make the time
• Allow lesser-valued activities to take over their lives for the more important things
• See how much it will cost and compare that to what else they could be buying (bigger house, newer car, more clothes, more vacations, etc)
• See the roadblocks ahead and quit before they start because they don’t want to fail
• Are afraid of what others will think and say about them as they make their change
• Have a short term mindset rather than thinking about the long term outcome
• Think that a year from now life will be in a better spot to make the change

Tomorrow, I will be sending out a Part Two to this email to share with you how it has impacted me personally and how I am taking this to heart in my own life.

I want to wrap this up and bring it back to the health and fitness topic.

I know you agree with me that your health is one of your top 3 priorities in your life.

If that is true, are you spending the time, energy and resources on your health? Are you exercising and sweating MOST days of the week? Are you educating yourself on what you should be eating or how to be cooking? Are you intentional to surround yourself with friends who are doing the same?

You have the ability to change, but it starts with a decision.

Are you a DOER or a SAYER?

Keep moving,
Dustin Maher

PS If you live in Madison, I have 4 separate programs that are tailored for a specific type of client and their goal. Reply to this email with a little bit about you and a phone number and I can recommend the best program for you and get you in for a FREE trial.

If you live in other states or countries, I created an online program, for $1 per day, that will give you the exact workouts, eating plans and mindset tricks you need to transform your life. Click here to learn more ->->http://www.fitmomsforlife.com/take_the_challenge/

This is How You Should Eat to Lose Weight and Have More Energy!

By | Health, Nutrition, Uncategorized

Recently, our naturopathic nutritionist, Tracie Fountain, came to the Transformation Center and shared, to a packed crowd of well over 100 of our clients, how you should eat to reduce joint pain, improve body fat loss, and have more energy.12088077_807193786058243_1183807333470083040_n

This information isn’t general knowledge and isn’t what is being talked about in the media or in most doctor’s offices yet.

We recorded this event for you and I can’t encourage you enough to invest the hour in your education.  Tracie provides an incredible amount of actionable steps to improving your nutrition.  Watch this as soon as you can, you will never look at food the same way.

Click to watch on YouTube ->-> https://www.youtube.com/watch?t=34&v=QTl4hbbdIL8

The video and audio isn’t quite professional but it is plenty good to get the content.

Click to watch on YouTube ->-> https://www.youtube.com/watch?t=34&v=QTl4hbbdIL8

Due to the overwhelming positive response of Tracie’s presentation, Tracie will be back this month for a presentation called STRESS-LESS which will go over practical nutritional and lifestyle hacks to deal with the stress we all have in our lives.

STRESS-Less (1)

Spaces are limited if you want to attend in person at the Transformation Center.

->-> Click here to register for the in-person FREE event. ->->

If you can’t make it to Madison, then we will be live streaming it so you can follow along with us anywhere in the world.

->-> Click here to register for the live online event. <-<-

Nutrition and stress are two of the biggest factors in the quality of our lives, unfortunately there is so much misinformation out there.  Once you can manage these areas, your quality of life will dramatically improve.

Keep moving,

Dustin Maher

  1. The nutritional information shared on the video is quite controversial but more and more doctors and the media are starting to realize that it is the right way to eat for most people. Invest the hour and watch it now.

Jillian Michaels Just Kicked My Butt in Chicago… Then I Disagreed with Her!

By | Behavior Change, Fabulous Over 50, Health, Killer Kurves, Lifestyle, Nutrition, Uncategorized
This weekend, 7 trainers from the Transformation Center went to MidwestMania, a large fitness conference in Chicago, designed to help us become better trainers and coaches. (A huge thank to our trainers, Ashton, Joe & Ryan, that stayed behind and kept our classes going!)

(From left, back row: Monique, Dustin, Liz, Michelle, Erin; front row: Shelley, Tessa)

This was the 4th  year I have taken a team of trainers there and it was a great time to learn more ways to safely exercise, more ways to use food to burn fat, and learn the latest science on fat burning, aging well, and improving fitness.

Jillian Michaels from the TV show, The Biggest Loser, kicked our butts in an intense 30-minute workout and shared some of her advice on staying fit with kids, a crazy career, and everything else.

She said, “There are seasons in our lives when you have to be ok with “good enough.”  You should always be striving for improvement but at times in your life you can’t strive for perfection and if you have done your best you need to be ok with that.”

I really liked that.

But…

There was a controversial moment in Jillian’s keynote and that came when a trainer asked about her menopausal clients and how it seems harder for them to lose weight and what Jillian thinks about women in that demographic. I am paraphrasing what Jillian said, but basically she said that losing fat is losing fat whether you are 20 or 60. It requires you to eat less and move more.  Then she gave examples like Madonna (58), Jane Fonda (80), and Helen (mid 50s) from Season 7 of Biggest Loser. She basically said it is in menopausal women’s heads that they can’t lose weight.

This certainly didn’t settle well with the hundreds of menopausal trainers in the audience. In one respect, I do get Jillian’s point.  She is saying we can’t use age as an excuse and that we need to exercise intensely more than ever as we age and eat the right foods and we must get enough sleep, manage stress the best we can, and eliminate toxic people from your life.

I 100% agree with this.

But…

I spent much of the past 3 days in lectures and workouts focusing on menopausal women’s issues and there are distinct challenges and issues that occur when your body dramatically reduces its estrogen production and eliminates progesterone secretion. So my response back to Jillian would be:

“Jillian, you are right, we can’t use age as an excuse why we can’t exercise at a very intense level and eat healthy food and lose weight, BUT fat gain happens MUCH EASIER after menopause, particularly in women’s stomach areas.”

Is it impossible to lose fat after menopause?  Of course not!  You just need to employ some additional strategies and small habits into your life that you maybe didn’t have to have during your 20s, 30s, and 40s to stay the same size. In Madison, we have become the undisputed leader in training/coaching menopausal women and beyond in both our Fit over 50 small group training program and Killer Kurves.

We are able to get our clients in their 50s, 60s and 70s to lose weight, build strength, and dramatically improve their cardio/energy by employing some specific strategies that most women aren’t currently doing including what we are eating. Our nutritionist, Tracie Fountain, will be with us this Tuesday night to share what specific foods you should EAT and AVOID to reduce inflammation and joint pain and reduce body fat.

If you are within driving distance of Madison, you need to attend this free event. RSVP here ->->https://fitmomsforlife.leadpages.co/nutrition101/

If you are out of state, we are planning on live streaming it (assuming technology cooperates) and you can register for the live stream here ->->http://app.webinarjam.net/register/7802/cfa70b59d5

Are you 50 or older?

My trainers and I have opened up some additional times in the earlier morning, midday, and later afternoon for small group training and we also have a handful of spots remaining in our Killer Kurves (for any age if you have 30 or more pounds to lose) coaching program, which starts in just over a week.

->-> Click here to fill out a short interest form and I will call you up to discuss your goals. <-<-

In a few days, I will be sharing with you what I learned about losing fat after menopause.  This is SO important to do if you are in that stage of life, and SO important to start to do if you are in your 30s or 40s, because if you start doing these things now, you won’t be in for such a rude awakening.

[LIVE EVENT] Answers to your most-asked nutrition questions!

By | Balance, Health, Healthy Snacks, Lifestyle, Nutrition, Uncategorized
“Should I go gluten-free?”  I get this question a lot from clients.  

We are excited to be able to answer this and your other most-asked nutrition questions in a live, free event with FM4L nutritional consultant Tracie Fountain, next Tuesday, September 29 at 7 PM. See below for more info and how to register (for both in-person and online broadcast access).

Going gluten-free is certainly popular right now and it’s true that many people may benefit significantly. But it’s also a massive market and many of the “healthy” gluten-free products out there now may be worse for you than the bread you were trying to avoid! If you want to try going gluten-free, go for a whole-foods based diet and cook things yourself, rather than relying on gluten-free processed foods.

Here are a handful of delicious gluten-free breakfast ideas:

Two ingredient pancakes

Protein waffles (use gluten-free oats)

Quinoa breakfast bowl

Gluten-free spinach strata

We are excited to be able to offer you the chance to learn more about healthy nutrition in general in a live event next week. Our awesome nutritional consultant, Tracie Fountain, is coming in to talk about how foods can heal your body, increase your metabolism and balance your blood sugar.

This popular Nutrition 101 presentation will take place Tuesday, September 29 at 7PM Central, at the Fit Moms Transformation Center—202 South Gammon Road, Madison WI.

→Click here to reserve your FREE spot, as this event always fills to capacity←

For those of you not local to Madison, we are excited to be able to offer you a LIVE broadcast of this event!

→Click here to reserve your spot for the online broadcast←


We look forward to seeing you next week!

Dustin

PS  If you are in the Madison area, we urge you to try to make it to the live event to be able to ask questions and participate more easily (…and also avoid potential technical issues with the live stream!)

Click here to RSVP to the in person event!

Click here to register for the online broadcast.

Lessons learned from having my engine blow up on the interstate

By | Body Assessment, Fit Moms for Life Pledge, Health, Killer Kurves, Mindset, Mothers, Uncategorized

This past weekend, I had planned on going home to see my family.  My sister was flying in from Colorado and it was going to be the first time we were all together since my mom’s unexpected death. On my drive from Madison to Minnesota, my car started to act up and it got bad.  I pulled over and my car was smoking and it wouldn’t start.  I got a tow into Tomah and got the news my engine blew up and I would need a new engine.

After everything I have gone through this summer, between my mom and my brother’s stroke, this news didn’t even really phase me.  I just smiled and said, “ok”. At this point, I could have been stubborn and told the garage to fix it no matter the cost. I could have rented a car and drove to Minnesota to see my family and then kept the rental car for the next 10 days while they repaired my car.

CarBut I did something I am trying to do more often when I feel like I could use it… I asked for help. I posted on Facebook asking if anyone had a flat bed trailer or any connections to a local mechanic near where I broke down. I received a message from a guy I have never met but spoke with on the phone and he recommended a mechanic friend that was about 20 miles from me. Next, I called my dad and he hunted down a good used engine to replace mine.  Then, I had to figure out how to get the remaining three hours to MN to see my family.

One of my awesome clients, Karen, just happened to be leaving Madison in the morning and agreed to pick me up on her way and bring me back on Sunday.  I spent Friday night in a little motel that I am pretty sure was rented out by the hour. 🙂

On my way back to Madison, I received a call and a guy had a nice Lexus SUV waiting for me in Sparta, the town where my car was now getting fixed, and I could have the SUV for as many weeks as needed.

The lesson I want to remind you of is, don’t be afraid to ask for help.  Yes, we should be a person that is constantly trying to add to the world and not take away, but sometimes life throws us curveballs and humbly asking for help is the best thing we can do for ourselves AND it also allows others to be blessed by helping out.

Bringing it back to fitness and health, it is ok to admit that you haven’t been successful on your own. You haven’t failed.  You aren’t a bad person.  It just wasn’t the right fit. You might need more structure or community, that’s all! I am here to help if you need it.

If you really want to join one of my training programs in Madison, but can’t quite afford the entire membership investment, we are still taking applications for my mom’s scholarship. ->-> Click here to apply <-<  Send an e-mail to dustinmaherfitness@gmail.com with a little background and your goals and I can recommend a program I think is best for you.

If you are in the Madison area and looking to lose 40 or more pounds and get personally coached by trainers who have lost 50-150 lbs themselves, then Killer Kurves is the program for you.  Our next 12 week session starts Oct 5thand we have limited spots still available in our morning and evening classes. ->->  Click here <-<- to learn more and email me if you have questions.

Do you want to transform the lives of other women while changing your own more than you thought possible?  Do you want to build authentic, rewarding relationships, while getting increased accountability for your own journey?  Want to earn a little extra cash on the side? Join us THIS WEDNESDAY for a live webinar on what it means to be a Fit Moms for Life Leader–>Click here to register<– We are looking for a few women to help us change the lives of many others–we hope you join us!

My Mom’s Fitness Scholarship Now Available… Apply Now!

By | Challenge, Moms, Mothers, Six Week Challenge, Transformation Center, Uncategorized

Wow, it has been two months to the day that my mom went to Heaven after suffering a massive brain aneurysm with no warning signs.  She was the healthiest 66 year old I knew which made the loss more painful and shocking.  

Here is a picture I will cherish forever, this was taken a couple hours before we took her off life support.  I got to hold my only niece, who for the past 4 months, hadn’t let me hold her. It was hard on my mom to see Ellyanna cry when I tried to hold her and she kept encouraging me to not give up and soon Ellyanna would let me hold and play with her again.  Yes, mom, yes, she did, you got your wish.
 
As I sat by her in the ICU crying, knowing that in hours she would no longer be with us, I asked myself how can this tragedy bring about some positivity in my mom’s honor? A scholarship for those who can’t afford my programs instantly popped into my head. In the weeks after her death, money poured in from all over the world and we have raised close to $15,000 to help subsidize our memberships at the Transformation Center.
 
My mom would be so blessed to know that women’s lives are about to be radically transformed in her honor and because of your generosity.
 
->-> Click here to apply. <-<-
 
You can read more about the scholarship on the application form but my team will be awarding $300 scholarships for those who show a financial need and a STRONG desire for transformation. This isn’t a free handout, you will still be expected to pay for a part of the membership and be required to show up at least 2X/week.  I don’t want the money many of you generously donated to be wasted.  I take that EXTREMELY serious.
 
So, if you are READY for transformation and $$$ is the only reason holding you back, you might be a great candidate, so apply today.  They will be given out in the order we receive the applications and limited supplies are available. ->-> Click here to apply.<-<-
 
This scholarship can be used for:
 
Fit over 50
Killer Kurves
Fit Moms
Bootcamps
 
Speaking of Fit over 50, in the 6 weeks since I have gotten back to work after my mom’s passing, our 50 plus small group training programs have QUADRUPLED, which has been humbling and inspiring.  We now have 46 different sessions offered each week.
 
Our current times are: 7:30 AM, 10:30 AM, 11:30 AM, 1 PM, 3:30, 4:14, 5, 6, and 7 PM.
 
If you are over the age of 50 and looking for your own trainer and small group to keep you accountable, you can fill out a short interest form and I will call you ASAP to discuss your goals.  Some of the times mentioned above are already sold out so apply right now.  I am offering grocery store tours to my Fit over 50 clients over the next few weeks so you don’t want to miss that.  ->-> Yes, I am Interested in Learning More about Fit over 50. <-<-