Category

Six Week Challenge

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. <-<-

Join the 6 Week Challenge: “I’m entering the best decade of my life!”

By | Balance, Behavior Change, Fabulous Over 50, Health, Lifestyle, Six Week Challenge, Strength, Uncategorized
I talk to men and women everyday who tell me they wished they lived near Madison so they could participate in our programs. I wish everyone did but knowing that’s not possible is what led me to create the 6 Week Challenge.
I also get questions about whether it really works. It does! But you don’t have to take my word for it, read Kris’ story here:

234I’ve never been athletic. Phy Ed was the class I dreaded going to. I was blessed with a long lean body and fabulous metabolism. My mom prepared plenty of home cooked meals, but we also had plenty of processed food. It was a “normal” diet as that’s what everyone in my circle was eating.

I had my first child at the age of 25. Even though I gained nearly 50 pounds during the pregnancy, I lost it within the next few months. I maintained at 130 pounds and gained 30 pounds with my second child at the age of 28. And then, the battle for those last ten pounds began. With two kids and a full-time job there was no room for exercise let alone cooking a meal that didn’t contain at least one processed item.

Over the years I purchased the latest exercise equipment, the quick fix diet pills and plans, the latest videos. Many times I would lose the weight, but then it would creep back on and then some.

Memorial Day weekend 2012, two weeks before my 47th birthday, I decided I had enough. I was nearly 50 pounds overweight, my belly sat in my lap, no strength, no energy and I would get winded on a flight of stairs. I set a personal goal: To be in the best shape of my life by my 50th birthday. I’m hoping to have grandchildren someday and I want to be an active Grandma that can keep up with her grandchildren.

While surfing the net, an ad flashed on the screen with a picture of a woman holding out her jeans showing how much weight she had lost. I clicked on the ad and was taken to the Fit Mom’s for Life program. It was very intriguing as I had not seen a program that offered so much for Mom’s in the different stages of motherhood. And who was this good looking young man and why did he want to help me get into better health? I loved that he was located in the city I worked in. It made him real and trustworthy. No pills. Just honest to goodness commitment to exercise and clean eating. I ordered the DVD series. 12 DVDs for the next year and used them from the privacy of my own basement. When they arrived I started getting up earlier in the morning. You have to understand that I am NOT a morning person. This was definitely a challenge especially on those dark, cold winter mornings. I watched the nutritionist piece at the end of the first DVD and visited Tracie’s website. My sister and I went to her Nutrition 101 class. The awesome things we learned! I immediately started cleaning out my pantry and changing up my grocery list. There were very sad faces when I announced I would no longer be purchasing Poptarts. Guess what? Everyone is still living without Poptarts!

When they say 80% of your success is diet over exercise, they are speaking the truth. Start with your diet. Keep a food journal to teach yourself the macro’s of the food you are2 choosing. There are great on-line food journals that make this easy. Plan, plan, plan! Cook more chicken breasts than you will need for dinner so you have them for your salads. Make a big batch of steel-cut oats and portion it out for the week. I packed my lunch bucket with everything I planned to consume during the day and logged it immediately. I would then see how much room was left for the dinner I had planned. I could then adjust what was in my lunch pail to stay within my protein, fat and calorie goal. Over the course of a short couple of weeks I learned so much about food. My typical day is a protein smoothie for the commute into work. A couple of hours after I’m at work, I have breakfast  (2 eggs -hardboiled or scrambled in the micro, steel cut oats with almond milk and fruit, or a cup of greek yogurt with fruit). For lunch I have a salad. Mixed greens, a protein (usually chicken or salmon), fresh veges and a drizzling of homemade dressing. I have two favorites: Lime juice, minced garlic, pepper and olive oil or stone ground mustard and local honey. My afternoon snack is typically a piece of fruit with 12 almonds, or greek yogurt with cinnamon. My husband does not like many vegetables and the ones he likes are starchy, so I’ve learned to cook one he will eat and cook one for me for dinner. If you’ve never roasted vegetables, I highly recommend it. So flavorful with a bit of olive oil and your favorite seasoning. I chose lean proteins and we grill a lot. One food challenge I did was a two week raw food challenge. I was determined to give two weeks of my life to the program and be really brave and try the vegetables I had never tried before. It was an amazing experience. They were some I didn’t like and some I needed to acquire a taste for, but what an accomplishment to not eat one piece of cooked food for two weeks. The result was I discovered vegetables I would have never otherwise tried. I absolutely love beets now. I find myself asking what the fresh vege of the day is when we go out for dinner. So many amazing flavors when you train your taste buds to crave good clean foods.

I did fairly well sticking to a 5-6 morning a week workout. I would do the strength training one day and then the cardio and core the next. It didn’t take very long before I was putting aside the 5 and 10 pounds weights for 15’s and 20’s. I now own 25’s and 30’s as well. There were definitely periods of time where life interrupted and I got out of the daily habit, but I was feeling so good and losing weight and inches that I was encouraged to get back at it. I also set a goal to run in a 5K mud run eight months after starting the DVDs. I needed something out there that would keep me motivated. Remember how I said I’m not athletic? When I first started running, I couldn’t even run a block. How in the world would I run a 5K, in the mud, with obstacles. Each time I ran on our farm, I would pick a spot and will myself to run to it. I did that first mud run. Walked part of it, but completed it and it felt great. And I got to meet Dustin in person at that race. There have been a few more mud runs since and I can now run a full 5K without walking. What I discovered was the DVD workouts contributed to my running endurance more so than the once a week run I would do. Strengthen the body and everything improves.

23It wasn’t easy. There were many moments of wondering if it was worth it. But I can tell you, it was worth it. Even when I just didn’t want to do one more rep, it was worth it. I’m very proud of the fact I made my goal when I turned 50 this past June. Thirty-five pounds lost. Four dress sizes gone. The best was when I was hauling heavy buckets with my husband and he said, “You’ve got guns!”

My journey is not done. The difference between this time and all the other times is I made a life style change. I made my mind up that it was going to be hard work as I no longer have fabulous metabolism. I gave myself a realistic timeline to work towards my goal. I will not go back to eating the way I used too. My grocery cart is filled with fresh food. When I skip a day or three of exercising, I miss it. I’m told I look younger and honestly I feel many years younger. I truly believe I’ve entered my best decade yet.

You are never too old to take charge of your health and care for the one and only body the Good Lord gave you. Don’t expect a quick fix. Just start and take it one step at a time and one short-term goal at a time. Be that role model for your family. Be that physically fit, healthy Grandma so your grandchildren can make memories with you for many years to come.

Thank you, Kris, for sharing your inspiring story with us! You’ve worked so hard and I am thrilled that we are able to partner with you on your journey.

If you’d like to improve your health, eat better, move your body and live a more quality-filled life, please join the thousands of women (and men) who have joined the 6 Week Challenge. We’ve continued to make improvements to the program since Kris started and now everything (menus, recipes, videos, workouts and more) is available online but we still have hard copies of everything if that’s your preference. More information can be found here or email me with any questions and I or one of my staff will respond.

Get Fit and Help Support My Little Brother Who Just Had a Stroke

By | Fit Moms for Life Six Week Challenge, Health, Six Week Challenge, Strength, Transformation Center, Uncategorized

I want to first start by thanking each and every one of you who have shown incredible love and support to myself and my entire family over the past several days.  I feel so blessed and loved.  The Joy “Fit Moms” Maher Scholarship has raised over $9,000, which is just amazing along with the over 1,500 fb messages, emails, 150 plus cards, phone calls and texts that we’ve received.  Our family will get through this and you have a lot to do with it.
 
I can’t wait to start sharing with you more recipes, exercises and mindset information soon, but today isn’t that day.
 
I have kept it quiet with most everyone but my TC staff and a few close friends and family, but two days after my mom died, my littlest brother Eric, who lives in Madison, woke up without being able to control his eyes.  He was very dizzy, couldn’t walk and in a bad place.

Stroke

That day was spent in the ER where the doctors did many tests, including an MRI, but couldn’t figure out what was going on.  He was sent home and spent the next 3-4 days laying down with his eyes closed.  Miraculously, he was able to stand and function the day of the celebration of life for my mom. He seemed to be on the mend.
 
Two days ago, I received a call from him that his eyes were bad again and he had numbness and tingling down his left side of his body.  I had to help him walk to the car to take him to the ER. My dad immediately drove from MN to Madison to be with Eric and me.
 
To make a long story short, they just confirmed with another MRI that he had a stroke in his brain stem. Quite ironic, considering this is similar to what my mom died of.
 
Fortunately, this one is smaller, and we hope and believe he will make a full recovery.  The doctors (there have been many working on him in both MN and Madison) are shocked and confused why a seemingly healthy 25 year old would have a clot that would reach the brain stem and are definitely concerned as to what caused it.
 
My brother has been under so much stress and I know he is stressing over the large medical expenses he is racking up.  Fortunately, he has insurance but it is that high deductible kind.
 
My goal has always been to add 100X more value to your life than I would ever ask in return and I just asked for donations for my mom’s fitness scholarship so I don’t want to ask for donations again.
 
Instead, I want to offer you my #1 weight loss and lifestyle program, the FM4L 6 Week Challenge for $10 off and 90% of your investment will go directly to pay for his deductible and additional expenses, which I estimate to be at $5,000.

FM4L_Template3

This program has helped people from around the world lose weight, lead a healthier family, get stronger and overcome many health challenges. This program was very near and dear to my mom’s heart, in the early days of the program, she would personally call up each person who ordered it.
 
My goal over the next three days is to raise the $5,000 and surprise him when he leaves the hospital so that he doesn’t have to worry about the medical bills.
 
->-> Click here to learn more about the 6 week challenge. <-<-
 
Enter promo code: ERIC and receive the $10 off.
 
For those of you who don’t want/need the 6 week challenge but want to help Eric out, I have set up another GoFundMe page (I really hope this is the last one I need to set up) and you can donate there.  Besides the small fee they take, 100% will go to my brother’s medical bills.
 
->-> Click here to donate at GoFundMe. <-<-
 
If you are in Madison and decide to donate via GoFundMe, please stop by the TC and grab any workout DVD I might have as a thank you for your generous donation.
 
Thanks again for being part of my life, please don’t feel sorry for me, or my family. Life can be beautiful and life can be challenging for all of us.  Challenges only make us stronger. I can’t wait to see what the weeks, months, and years have to come for me and for you.

 

I am humbled…

By | Fit Moms For Life DVD, Fit Moms for Life Six Week Challenge, Health, Lifestyle, Six Week Challenge, Uncategorized

1 Live CoachingI am humbled and honored by the response to our new live coaching program that leads people through our 6 Week Challenge. I’ve had so many emails telling me how excited you are about this program—how you’ve been waiting for just this kind of support and accountability.

→Click here to learn more and reserve your spot←

Here’s what some of you have had to say about this video series and our 6 Week Challenge program:

“It is still very early on in the 6 week challenge for me. However, so far there have been some huge changes. The main one is definitely the change in mindset that I have experienced. I really want to treat my body right by eating the right foods and being as active as possible. I also feel that I have been able to help my whole family focus on being even more healthy (nutrition wise). The third biggest success is definitely the confidence I have in my belief about myself. I am also much more mindful of how important I am as a person.”  Daisy

“I absolutely love the program. Reading Dustin’s book has been a joy. To actually see real people doing the same thing has helped because it doesn’t happen over night. It has really helped me control my a1c and allow me to better control my blood sugars with my type one diabetes.” Kathryn

“Thank You” just doesn’t seem sufficient to express the gratitude I feel for the past 6 weeks. The entire FM4L program has far exceeded my expectations!

I think the greatest of the 4 pillars is the Community and it’s the one I am afraid of. When we first talked about it, I felt very alone…my ‘community’ was very small. I am thankful that my accountability group is continuing into the 12-month alumni sessions. It’s not a large number of people; however, Meagan and Beth are so encouraging and truly understand – we keep each other accountable.

I have learned so much in the past 6 weeks, yet it’s not yet a habit. You mentioned that going through a full year of holidays, seasons, celebrations, weather…and learning the program is important.  In looking back at the initial goals and motivation for the 6-week Challenge [it was:] “I want more energy. Doing Weight Watchers has helped me lose weight, but I am still tired a lot.  I don’t feel healthy.” MISSION ACCOMPLISHED!! Thanks to you and your team!  

I have received so many blessings from this program. I have returned to ‘myself’ – my body is stronger, I feel amazing, I have energy and a positive attitude!! I have been using the Attitude for Gratitude Journal app on my phone – finding at least 3 positive things to be grateful for each day! This is working, the negative thoughts still come through – and move through more quickly as the positives overshadow! Aaaahhh!  I am proud to be a part of FM4L – I AM a FM4L!! Connie

“Thank you for all you have done for moms, myself included. I am finishing up a 6 week challenge with a group led by Christy Shaffer-Belisle and I have to say that in the beginning I never thought I would enjoy exercising (it was more a “necessary evil”). Since I am seeing results (muscle definition I didn’t know I could develop!), I now try to find ways to fit in the exercises each day.

I have a two and a half year old and a 9 month old, and my two and half year old tries to exercise with me, which is pretty adorable, and an encouragement to me that I am showing her a healthy lifestyle at a young age. My 9 month old thinks it is pretty hilarious when I use the exercise ball, so at least I am providing entertainment while I get in shape. 🙂

Still working on improving my eating habits, but my husband has started reading food labels with me and seems willing to change eating habits alongside me, so that is a great bonus! (He actually told me to throw out something a few weeks ago that he usually enjoys eating, because he read the ingredients label and was slightly appalled at all the chemicals). 🙂

Thanks again for starting Fit Moms for Life! I hope to share it with others! Emily

“I got your email and I know it is a mass email but somehow it always feels personal.  You made me reminisce over this last year since I am only 2 weeks short of my one year anniversary of doing your program.  I am choosing to measure my success in these moments rather than pound or inches (which I have lost a whole lot of!!!!).   I smile all the time.

  • I have tons of energy and play with my kids.
  • I do your work outs religiously 3-4 times a week for the last 12 months.  
  • I out plank girls in their 20s from work.
  • I won the limbo contest at the roller rink.
  • I entered a spartan race that I am doing in August (let me assure you, I would never have had the guts to do this.  Not sure I can complete it but I can try).
  • I wore a bikini and was proud.
  • I wear clothes I wore 15 years ago.
  • I can see myself again as how I remember. 

I am not perfect by any means.  I still eat too much sugar and carbohydrates. I still want to lose these last 10 awful pounds, and I still want to be more agile/fast on my feet so to speak but I AM SO HAPPY with myself.   Thanks for giving me the tools to change my life, Beth 

Want to make the same sort of change in your own life? Click HERE to join us now.

It’s almost time…

By | Balance, Behavior Change, Flexibly, Health, Mindset, Six Week Challenge, Uncategorized
As I mentioned last week, we are just about to release a new, free video training series on why relying on willpower alone to make a change will never work. Every week, I meet with people who are thinking about joining our programs, and I hear this all the time: “Dustin, I’ve tried lots of things and nothing has worked.  Why would it be any different this time?”

I get it—your confidence is shattered by having tried and failed so many times.  You feel as though you have no willpower, so why would you bother trying again. But the truth is that the diets, fitness programs, etc that you may have tried didn’t teach you how to guarantee your success.  They didn’t teach you how to bypass the need for willpower. Because relying on willpower alone never works. Even as a fitness professional, I have no willpower when it comes to certain things.  If there is a bowl of M&Ms or a bag of chips in my house, I will finish it… guaranteed.  I am a finisher.  =)

So that’s what prompted me to develop a short video series to teach you some tips and tricks that you can use to bypass the need for quite so much willpower. We use many of these strategies with clients in our local programs and our 6 Week Challenge, and they work.

That’s why I wanted to share them with you, to help you on your journey to be a happier, healthier, fitter version of yourself. We’ll release the first one this Thursday, April 30. Please invite friends or family to join us in this training. They can sign up here:  www.fitmomsforlife.com/willpower

We’ll send you an email each time we release the next video in the series.

I hope these help you take the next step on your journey.
Thank those of you who took a moment to respond to our short survey about what you wanted us to cover in the training–your input has been invaluable.  Thank you!
If you didn’t have a chance to respond but want to do so now, there is still time. Click here for our short 2 question survey.

The Best Diet Pill in the World!

By | Behavior Change, Mindset, Six Week Challenge, Strength, Uncategorized

Ahh diet pills…

mealThese two words get my blood boiling faster then any insult you can throw at me. Here is the question that frustrates and puzzles me…How can smart, well educated people continuously fall for the same scam over and over again packaged just a little differently each year? Chances are you have been or are currently on some sort of diet pill that the marketers promise will solve all your weight loss problems.

  • How many more deaths will need to occur?
  • How many more heart palpitations, trembles, and headaches will need to suffered through?
  • When will our well educated society stop wasting their hopes, dreams, and money on diet pills?

I believe that there will still be a massive demand for a quick diet pill fix decades from now, unfortunately. BUT there will also be a growing segment of the population who wise up and realize there is no easy answer to their weight issues – just hard work, real food and habit modifications.

Can I be honest for a second?

I believe many people take diet pills because IF (maybe I should say WHEN) they fail they can blame the pill and not their own inaction. So often we don’t want to take responsibility for the situations we put ourselves in. Blaming others and playing the victim might get you a few sympathetic hugs from your friends, but it certainly won’t provide you with life transformation. Taking 100% responsibility for your life is the only way to gain the power and strength you need to improve the areas of your life you want to change.

You married that person you are currently committed to, you accepted that job you are in right now, you chose the friends you spend time with, you decided to eat those certain foods, you chose to not make exercising daily a priority. These are all your choices and actions.

[Sorry got off on a tangent, back to the diet pills]

Please get it out of your mind that there is a diet pill savior that is going to come down from heaven and start melting your fat away as you watch the Biggest Loser while eating stuff crust pizza. 

  • You have the power to eat healthy, natural, REAL food.
  • You have the power to MOVE more each day.
  • You have the power to think positive thoughts.
  • You have the power to find friends that will support and encourage you.

Taking real action is the only way to make a health transformation your reality. I want to work with people who realize we need to get back to living lives that include eating natural, real foods and more daily activity and movement.

Join our Fit Moms For Life 6 Week Virtual program and gain access to workouts, eating plans & recipes, mindset tools, and strategies for creating a supportive community.

->-> Click here to get started <-<

 

What motivates you? (special offer inside)

By | Balance, Behavior Change, Challenge, Lifestyle, Mindset, Mothers, Six Week Challenge, Uncategorized

Dustin, I have lost the motivation.

I don’t have the drive I used to have.

I feel so tired and worn out all the time.

I want to be a healthier example for my kids.

I don’t want to die early like my parents.

I want to have a body that can keep up with me for an active retirement.

I want to be able to really play with my grandkids.

I don’t recognize myself in the mirror anymore.

I want to feel like I did before I had kids.

This is just a small sampling of what I hear when people come to the Transformation Centers in Madison and to our Fit Moms For Life on-line programs.

Unfortunately, many of the above feelings and circumstances are not compelling enough for most people to take action and change their lives. Often, people need to hit a rock bottom they didn’t think they were capable of before they are motivated to make real changes to their lifestyles. It is during those times of desperation and frustration that change can happen. But it doesn’t have to be that way…

You don’t need to have a crisis hit before you get serious about your health. You just need a little extra incentive! Back by popular demand, we are launching a new 6-week challenge we are calling our Pay to Lose Spring Break Edition.

>>> Click here for all the details and to sign up

For some, earning CASH is a great motivator, so I will pay you based on the amount of weight you lose. At first, I was very hesitant to run this program because I am really not about quick extreme weight loss that is often gained back immediately. I was concerned this challenge would promote that type of hype.

I was wrong…

Last year we ran two 6-week challenges like this one, and the people this challenge brought in were incredible, they just needed a little kick start. For some, the $ was a way to convince their spouse to support this program and for others it provided an extra boost of motivation to stick to the challenge. Not only did most participants lose quite a bit of weight (6-18 lbs), but 75% loved the atmosphere and results so much that they are continuing at our Transformation Center locations for another 6-12 more months.

This pay to lose program helped the challengers develop healthy habits and now they want to make these habits into a lifestyle and build upon the success and relationships and friendships they have made. Pay to Lose Spring Break Edition will start on February 10th, so if you haven’t been a client with us in the past 6 months or longer, you are eligible to join. The fee to join this challenge is only 3 small payments of $50, all of which you can earn back.

If you are a current client at the Transformation Center, you can fully participate too! For just $50 you can join the challenge and have the opportunity to earn $75-$150 back.  Just send a message to dustinmaherfitness@gmail.com. 

>>> Click here to join the Pay to Lose Spring Break Edition now! 

I have some more exciting news when it comes to helping you with motivation… I have partnered with DietBet to do a 28 day challenge with them. Click here to for all the details.

Why losing weight and keeping it off is SO hard (Hint: It’s in your genetics)

By | Fit Moms for Life Pledge, Fit Moms for Life Six Week Challenge, Health, Mindset, Mothers, Nutrition, Six Week Challenge, Uncategorized

Who is your most challenging client to get results for? This is a question I occasionally get asked, and for me, the answer is simple. It is the client with an unsupportive spouse (hardest) or unsupportive family, friends, or coworkers. Basically, the client with the most unhealthy social circle has the hardest time getting the results they want.

Why?

Because the moment you start losing weight, feeling better, becoming happier, is the same moment your social circle may become envious, jealous, and uncomfortable. Your success forces them to put a mirror up to their own faces and come to grips with the fact that they themselves might NOT be healthy, fit, and/or happy. In turn, they may start self-sabotaging you in the hopes that you will become the old you – the friend/co-worker/spouse that doesn’t bring them discomfort. OR, they may just start to not invite you to social gatherings as a way of punishing you for not fitting their mold anymore.

Fear of rejection from loved ones is one of the biggest fears we face and this fear is why we continually go back to our comfortable state with our same group of friends (and even why some people go back into an abusive relationship). This fear of rejection is actually a biological fear and was very important to our survival a long time ago.

Let me explain…

Way back when, in the cave man (and beyond) days, we had constant threats surrounding us- from predators, the weather, famine etc. Scientists believe that we became “social” because it was the only way for us to survive long term. 

The following excerpt is from the book Art of War, by Sun Tzu…

“Humans evolved over the last few million years in a world filled with risks like large predators and starvation… early humans were probably commonly hunted by a wealth of large predators. One common defense to predation displayed by primates and other animals is to live in groups. The advantages of living in a group probably are the reason why early humans and other large primates evolved to be social, and why we are still social today. Failure to be a part of the social group, getting kicked out, probably spelled doom for early humans.

Anything that threatens our status in our social group, like the threat of ostracism, feels like a very great risk to us. Ostracism appears to occur in all social animals that have been observed in nature,’ said Kip Williams, a professor of psychological sciences at Purdue who has studied ostracism. ‘To my knowledge, in the animal kingdom, ostracism is not only a form of social death, it also results in death. The animal is unable to protect itself against predators, cannot garner enough food, etc., and usually dies within a short period of time,’ said Williams.”

We fear failure because we fear being kicked out of our social group. So how do we overcome this deeply seeded biological fear? The key is to begin to surround yourself with a new group of people that are currently living out the habits that you want to adopt. In time, you will connect with these people and friendships will develop. This way, you don’t have to fully leave some of the other friends you have had for many decades. Although you may find yourself identifying less with these old friends as time goes on and consequently spending less time with them.

Without your new circle of friends, this would be devastating, but since you have this new group to connect with, it won’t feel like you are out on your own. I believe adopting a new supportive community is the best, and almost only way, to lose weight, become healthy, and maintain that health long term.

For 2015, my team at the Transformation Center came up with the slogan: “Drop your gym and join our community.” This is not to say that gyms are bad or completely ineffective, just that our team at the Transformation Center prides itself on doing a much better job at creating and supporting community building within our walls.

Only 20% of America has a gym membership, yet I would estimate at least 90% of the population need guidance and support in making regular exercise and nutrition part of their daily lives. If you live near Madison and aren’t part of our community yet, I would like to invite you to join us. For those of you who can’t be with us in person, we have taken the best of what we do in Madison and packaged it up into a life transforming 6-week program that includes online support. We have about 110 challenge groups around the country that meet in homes, schools and churches. You can join an existing group or start your own and get paid to be part of an incredibly supportive community.

->-> Click here to learn more <-<

I know how hard it can be to change the type of people you associate with. I have had to do this myself on a couple of occasions. It isn’t easy, but it is totally worth it. After looking at the thousands of clients I have personally trained, nearly 100% have at some level embraced our community and invested their time and energy into developing friendships. When your social circle is fit and healthy, the last thing you want to do is skip workouts or consistently eat unhealthy because this behavior may lead to being ostracized, and as far as our human evolution is concerned, that is dangerous to your well being.

You probably haven’t heard this before…

By | Fit Moms for Life Pledge, Fit Moms for Life Six Week Challenge, Health, Mindset, Nutrition, Recipes, Six Week Challenge, Uncategorized

Did you know that what you eat is responsible for roughly 80 percent of how you look and how you feel? You could exercise every day and, if you are eating a very unhealthy diet, you may still gain weight, have low energy, and perhaps even health problems such as diabetes.

10622738_997623940263487_473896183349503941_nEating healthy food is my second pillar of success and you won’t succeed in the long run without it. Click here for my analysis of a real client’s food journal—it’s a hard look at the typical American diet and how that hurts you. The good news is that, once you understand the basics, it’s easier than it sounds and you won’t have to starve yourself or follow some crazy diet that makes it hard to eat out and keeps you hungry all of the time. You can eat well, feel full and get rid of your cravings by following a few simple rules.

The Fit Moms for Life 6 Week Challenge includes a healthy, whole foods menu with recipes that will keep you feeling full and losing weight, without counting calories or depriving yourself! It even includes a delicious recipe for chocolate ricotta mousse. =)

Learning how to eat well is the key to losing weight, staying healthy, and feeling amazing. FM4L takes all of the guesswork out of it and makes it easy, with family-tested, kid-approved recipes and meal ideas. Check it out here!

Stay tuned for the story of one of my clients who overcame eating disorders and massive health problems with real food, exercise and the support of her family… We are in this together!

 

Dying a slow death

By | Balance, Behavior Change, Fit and Fabulous Over 55, Health, Lifestyle, Moms, Six Week Challenge, Uncategorized

The other day I shared with you some experiences from my time in Chicago with the Fit Moms For Life team learning about health and fitness from some of the top experts in the world. A couple of the presenters shared their belief that one-on-one personal training is dying a slow death. This is something I agree with and have seen happening for over 5 years now and in fact, as I trainer myself, I no longer offer one on one training sessions.

CommunityThere are a couple main reasons for this decline in one-one-one training…Cost is a big part of it. To see a high level trainer 4 times per week will cost you close to $800/month. While some can easily afford this, many cannot. Money isn’t the biggest reason for personal training’s slow death though – it really comes down to results and FUN.

Most of us, (even if we are introverts) would rather workout with a least one other person next to us, than all alone. Being alone with a trainer staring at you the entire time can be intimidating for many and just isn’t as fun as working out with 2-5 others sweating and laughing right along-side of you. My trainers and I can train half a dozen clients even BETTER than just one client at time, because each client feeds off the energy and the success of their peers. It is that simple. Plus the financial investment is 50%-60% less in a group training session versus one-on-one.

If you live within Dane County and want to explore the possibility of having your own private small training group, let me know. Fill out one of the below surveys and I will follow up with you as soon as possible. We’ll arrange to meet in person for a 20 minute success session to get to know you, find out exactly what you want to achieve and provide you with a plan to get you there!

We also have small groups specifically for those 50 and older.

->->Click here if you are under the age of 50<-<-

->->Click here if you are over the age of 50<-<-

Maybe you have no desire to have a trainer work directly with you or join any sort of fitness program, but PLEASE give yourself the gift of going out and finding a couple people that you will be committed to. Help each other workout hard, eat healthy, and live a healthier lifestyle. Your chances of long lasting success will skyrocket.

I hope you enjoy the halloween festivities with your family and friends. Remember, it really is about the fun you have with loved ones, not the food you eat, that make these holidays fun. Do what you can to get rid of whatever candy comes into your home as soon as possible – and NOT by eating it all! Give it away, hide it, trash it, whatever you need to do to rid your home of the sugary junk. With all the candy gone, you can better focus on all the other healthy treats autumn has to offer!

Skip This #1 Rule And Your Life Will Be Stuck

By | Balance, Behavior Change, Fit Moms for Life Pledge, Fit Moms for Life Six Week Challenge, Six Week Challenge, Uncategorized

I recently took a trip to Toronto, and as the flight attendant went through the safety talk, it reminded me of maybe the single most important thing that you can do to ensure your long term success in reaching your goals—whether that is losing weight, feeling better, or setting a good example for your kids.

She said “Put on your oxygen mask before helping others…”

To me, that means that if you don’t take care of yourself—if you don’t put on your own oxygen mask first—you won’t be able to be there for others. So many women, especially moms, put everyone else first. They don’t feel that they deserve to take the time or the money to take care of themselves. They feel guilty doing something for themselves, and they may not feel that they are worth it.

But if you don’t take care of yourself, if you let yourself go, then how will you be able to be there for your kids in the long term? What message are you sending to them? Taking that step to put yourself 1 mindsetfirst for once, to believe that you are worth it, is one of the most important things that you can do to set yourself up for success.

Join tens of thousands of other women by committing to take care of yourself, starting right now! Click here to take our Fit Moms for Life Pledge.

Learning to put yourself first is all about your mindset, which is the first of my four pillars of success. I’ll be sharing more about what it means to “change your mind, change your life” and I’ll introduce my other three pillars of success in the next few blog posts. I’ll also share with you an almost unbelievable video on what you can accomplish when you choose to take care of yourself…

 

Advice for beginners or those starting out

By | Behavior Change, Flexibly, Health, Lifestyle, Moms, Mothers, Six Week Challenge, Uncategorized

Yesterday, I did what is pretty much my absolutely favorite thing to do in my career… I met with 31 new clients who are starting a 6 week program we are offering called, Pay to Lose. I will incentivize them by paying them money, depending on how much they lose.

I explained to these new clients that I have resisted this pay to lose idea since I first considered it 6 months ago because I am so not about taking extreme measures to gain short term results. I really want my clients to make true LIFESTYLE changes that will enhance all areas of their lives. But, I decided to go ahead and offer this Pay to Lose challenge, because if I can use a “gimmick” to get new clients started down the road of transformation, I then have the opportunity to educate the participants on how to make a healthy lifestyle a reality.

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As the women came in, I could see fear and apprehension on many of their faces. The trainers greeted them with a smile and asked how they were feeling. “Nervous” and “scared” were two of the most common answers.

That is a totally normal reaction to joining a program like this; there is a lot to be nervous about. These people are to starting to make a lot of changes to their lives – they will change some of their eating habits, they will be getting up at 5 AM or earlier to workout, they will be meeting new people, and they will be moving their bodies in ways they haven’t moved in a long time.

I had one woman come up to me and share that this would be the first time she had ever formally exercised in her entire life. I let her know how honored I was that she chose our program to be her first experience with exercise.

I spoke to the Pay to Lose participants for about 20 minutes and wanted to share some of the highlights for anyone reading this who is just starting out with an exercise program and/or lifestyle change.

The hardest part is just starting. 90% of a rocket’s fuel is used up before it gets into orbit. Once you start the journey, it is much easier to continue. The inverse is also true. NEVER stop, because it is very hard to restart. Trust me, I see this all the time.

Don’t try to change everything at once. Find a couple key points/areas to start with and really go after those.

When you mess up, forgive yourself and get right back at it! If you skip a workout or eat something that isn’t getting you towards your goals, forgive yourself and get right back on the path of making smart, goal oriented choices. As long as one “bad” meal doesn’t turn into a day which turns into a week which continues on into a month, you will be just fine!

Lean on the support of your accountability group. At our Pay to Lose launch, each person was put into a group of about 4 other participants and asked to exchange contact info. The people in these groups will check up on each other throughout the program to hold each other accountable to their goals, offer support when challenges arise and celebrate each other successes. Having a couple supportive people you report to regularly is SO important!

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Ask the trainers for help. Many participants came in having previous back problems or other physical limitations. All of our trainers are highly skilled at progressing or regressing any exercise. Find a fitness professional that is on your side.

Evaluate your support system. Some of the people in your life right now aren’t supporting your new goals and dreams. You may need to slowly phase them out of your life. It won’t be easy, but it will be worth it!

Believe that you are worth it and have faith that this process of transformation is a fun, exciting and fulfilling journey!

This final picture captures the moment we brought it in to the center and shouted the word of the day – SUCCESS. Attending the Pay to Lose launch was their success because they showed up and started their lifestyle transformation ball rolling!

All of these ladies left with huge smiles and lots of laughing. They got a great workout in, have a specific plan for success, and met some really awesome peers who are ready to walk the journey with them.

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Are you ready?

The 6 week Pay To Lose challenge started today and we are completely SOLD OUT in McFarland but have two spots available in Oregon. We will get you all weighed in on Wed if you want to join. Click here to learn more.

I hope this inspires you to take action. Hopefully you already have a program or a plan that you know will work for you, but if you don’t, I invite you to participate in our online 6 week challenge. Our FM4L 6 week program provides an easy to follow weight loss and lifestyle plan that I know will work for you! ->-> Click here to learn more about this. <-<-