Category

Behavior Change

What’s Possible in Just 5 Months???

By | Behavior Change, Health, Killer Kurves, Lifestyle, Mindset, Nutrition, Transformation Center

People sometime ask how I can work so hard, be so persistent, and be so passionate about what we do.

Simple… every bone in my body knows what we do at the TC matters and makes massive personal transformation.

At this point it’s not about me anymore but rather our incredible staff of 20 at the TC and all the courageous clients who play full out.

Below is the story of one of those clients, Swanson, who has had an amazing transformation inside and out over the past 5 months in Sweat Fit and Killer Kurves.

Check it out here –> https://madisonbootcamps.com/killer-kurves/

Take it away, Swanson!

“It is now towards of the end of the last week of my K2 session. I worked with Mary and Brent in K2 on Mon/Wed nights. They are super amazing, fun, supportive and encouraging. Thank you both so much for all you do! Love you guys and love my Mon/Wed night people! You guys rock!

It has been a very insightful, fun, challenging and exciting journey over the past 12 weeks. I first joined the TC in Feb 2019 and started with Sweat Fit for two months and lost 25lbs. Then finally I was able to transfer to K2 in April 2019 when it opened again. Upon finishing K2, I’ve lost 30lb additionally. In total since Feb, I’ve lost a total of 55lbs over the course of 5 months.

                                                                     

Although Sweat Fit and K2 have truly been life changing for me, K2 is a little special to me because it really opens you up to face your vulnerabilities. Every week at the end the work outs, we have meditations and group discussions on the weekly readings from the K2 journal guide. I felt that’s where it really helped me and where I really grew. It really opened my mind to really reflect on things and that’s what motivated me to work harder not only in the gym but outside of gym—the daily choices I make.

I followed the K2 journal guide. I used the recipes and learned to control my portion size. I drank lots of water and planned my daily meals/snacks. I read labels when buying foods. My only sweets are fruits. I’ve learned to work with my setbacks and always start right back again. I give myself 1 hr a day to be active/workout for self-care. I made sure I always showed up to class, took what I learned from the weekly lessons/discussions and apply them where it’s needed. The more often and consistent you continue healthy habits you learn, the easier it will get. I’ve come to a point where I don’t have to think about what I’m doing or forcing myself to do something anymore. It is now a routine and I enjoy it.

Through K2, it has just helped me grown so much not just physically stronger but mentally as well. I’ve gained so much knowledge, courage, self-love, strength and endless support through this program. It has truly been an enlightening journey. Looking back I can still remember how I felt when I first thought about joining. I was nervous, afraid and self-doubting, but I knew I wanted to lose weight and even more I wanted to be healthy. I knew I had to take that first step and start taking a chance on me. I am so glad now that I did. You will never regret loving and taking care of yourself. You also will never really know your true capabilities and strength until you try. You may be surprise at all things you can do that you thought you couldn’t.”

Swanson Savaan Thao

********************

Here were some questions and answers I asked after her first two months in Sweat Fit before starting Killer Kurves.

1. How long have you been coming to the TC?

I first joined the TC in February 2019 and have been coming in for 2 months now.

2. What has been your experience so far and specific results you have achieved?

My experience so far at the TC have been great and challenging. I haven’t exercised for many years and being overweight at 220lbs and 5 feet tall, coming in on my first day to sweat fit was nerve wrecking. However, the trainers and everyone were so friendly, helpful and encouraging that I never once felt out of place. Day 1 and the first few weeks were the hardest. I remember how hard it was just to do jumping jacks or a push up. However, week after week, I slowly started to feel stronger, able to do more of the exercises and noticed an increase of flexibility. Within these 2 months along with healthy diet changes, I’ve lost a total 25lbs.

3. What were the biggest nutritional changes you have made to lose the 20 lbs?

The biggest changes I’ve made with my diet was cutting completely off junk food/processed foods, soda, sweets, and eating out. I switched my regular carbs to all whole grain carbs such as brown rice, oatmeal, and whole grain bread. I’ve also incorporated healthier fats like avocado, nuts, chia seeds, coconut oil and extra virgin olive oil into my diet. When I’m craving for sweets, I eat fruits. If there are days, I’m craving for something, I just make a healthier version and keep the portion small. I watch my carbs intake, eat moderate protein and increased my veggies along with drinking lots of water daily. I’m also using MyFitnessPal app to help journal my foods and calorie intake. It helps keep me on track.

4. What are you most excited about for the next few months?

I never expected to lose weight nor enjoy exercising so I’m excited and curious to see how I will feel in the next few months continuing with Killer Kurves. I’m excited to learn and grow at the TC to meet a stronger and healthier me.

5. Anything else you would like to share?

The unknown and changes can be scary because it is intimidating and scary. I remember a quote that resonate with me, in taking my first step to take care of my health “If you want something you have never had, you must be willing to do something you’ve never done.” Don’t be afraid of failing before trying or afraid to fail. Take that first step, keep going and keep trying, no matter your pace, with time, you will eventually get to where you want to be.

~Swanson Thao

My Top 10 Mindset Shifts for True Transformation

By | Behavior Change, Food For Thought, Health, Mindset

Mindset is so important to success that I decided to do a bonus post this week. 😉 Click here if you missed the last post on mindset. And here is where you can find the first post of next week’s series on fitness.

This is a long one, but easy to skim if you want to see what I view as 10 key beliefs/mindset shifts that can help to keep you on the road to success even when life gets difficult. It is often the behavioral and emotional sabotaging we do to ourselves that takes us off course.

Belief #1 – I fully forgive myself and others.

In order to be successful at major lifestyle changes, you must forgive yourself & others in order to move forward, focused on your best possible future. Forgiveness is powerful; it will feel like removing a heavy weight from your heart. Without all that pain, shame or fear you have been holding onto, you will be so much lighter, ready to take action, ready to make real lifestyle changes and open up that space for optimism and determination to keep moving forward toward your best life.

Belief into Action

“Adopt a mantra that you say to yourself the moment that a guilty memory or feeling arises. The following phrases are particularly effective: “I’m not that person anymore;” or “My attention belongs in the present;” or “I am not here to suffer anymore.” Choose the appropriate phrase and repeat it, without fail, every time you feel guilty. In this way, you are not only telling yourself the truth, for you aren’t the person anymore who committed a past misdeed, but you are also giving your brain a new, more positive input. This will help to wean it off the old wiring that keeps messaging guilt long after guilt is deserved.” – A suggestion from Deepak Chopra, The Huffington Post

Belief #2 – Exercise is a gift, not a punishment.

If you are serious about a physical transformationyou must change your mind about exercise. Exercise is a gift you must give yourself, in some way, every day. Moving your body can no longer be a punishment for poor eating choices. It is a true gift to your heart, mind, muscles and more that will keep “giving” the rest of your long life. Will it still be hard, physically? Yes, it should be if you are doing it right. Will it be so much easier when you have the right attitude about it? Yes, definitely. You will push yourself, lovingly, into workouts you never knew you could do.

Belief into Action

Make exercise an enjoyable experience. Work out with friends. Don’t know anyone in class? Introduce yourself and strike up a conversation with a friendly face. Do the exercises that challenge you, but bring you energy, not drain you of it. Buy new shoes and a workout outfit. Set your alarm with some soothing or inspiring music to get up early and get your workout in right away, before you can make any excuses to not do it.

Belief #3 – Food is meant to serve my body.

Your nutrition will affect every aspect of your life and will improve your chances at any type of transformation. To be successful for life, you must change your mind about food. When you decide to view food as an energy source to serve your body, your choices will reflect your physical needs: slow-burning carbs for extended energy, muscle-building proteins for increased strength, healthy fats to keep you satisfied, vitamin and mineral rich foods to support a strong immune system and healthy body functions. You will no longer choose artificial and convenient foods. You will no longer reach for food to soothe a feeling other than hunger.

Belief into Action

When you eat, ask yourself the following questions. “How will this food serve my body?” “How will it give me energy?” “Will it make me stronger?” “Will it make my body function improve?” and “Am I actually hungry or am I bored or trying to avoid some feelings?” If you aren’t sure of the answer, Google it. There is so much nutritional information at our finger-tips, it is much easier to make better choices.

Belief #4 – I will no longer compare myself to others.

Any transformation will come with doubts. Maybe you’ve lived a certain way for more than 30 years. The best way to quiet those doubts is to stay focused on moving forward. You must keep your eyes on your own paper, stay in your lane and decide how YOU will measure YOUR success. You can no longer use others as a ruler to judge by.

Everyone is doing their best, all the time, including you. Your best can only be appreciated when you judge it against your best, yesterday. Our bodies, our lives, our relationships are all different and can’t be compared or judged as successful or not, since we don’t know all the facts about everyone else’s situations. You do know the facts of your own and you can take full responsibility for the actions and the feelings you have about their outcomes.

Belief into Action

If you wear a wristwatch or bracelet (if you don’t, put a rubber band on your wrist), any time you find yourself comparing, feeling inferior, feeling superior or being judgmental of yourself or others, switch the band to the other wrist. You might be surprised how often you switch.

Belief #5 – Stop compiling problems

Successful people have problems too. They just have a great skill of tackling problems or obstacles one at a time. It is easy to get overwhelmed and not address easily solved problems, because we’ve added them up with all the rest into something that seems insurmountable. Successful people look at problems separately, objectively, and they consider them challenges, not problems. Each hurdle can then be added to your “proud” list once you have solved it.

Belief into Action

Ask a trusted friend or partner to listen to a single obstacle or problem that has been on your mind. Don’t have someone to talk to? Ask a friend in your workout group or your trainer. You don’t have to ask for their opinion on what you should do, but you will find that as you are explaining the problem out loud, alone (meaning without all the other problems you have swimming around in your head) and without emotions, you will have made that problem seem to be less of a problem, more of a challenge and certainly manageable all on your own. It will be a lightbulb moment – try it.

Belief #6– Speak and think only in truths.

On the transformation journey you must decide you will no longer generalize and you will speak and think only in truths. How often do you hear yourself say, “I always fail” or “I never get it right”? Are those statements REALLY true? No, you don’t always fail. You have successful moments all the time, every day. You can no longer generalize about yourself or others. If you are only speaking in truths, it might sound more like … “I didn’t lose all the weight I wanted to, but I did lose inches off my waist and made several new friends.”

Belief into Action

Be mindful and totally aware of generalizations when you speak and think today. Focus on it all day. Any time you think or speak a generalization, quickly write it down in your phone or on a notepad. At the end of the day, take those generalizations to a friend or family member and ask them if they are true about you or your situation. If you don’t have anyone to chat with, ask yourself and be totally honest. Are those generalizations fully TRUTHS? I bet not. It will really improve your attitude and enthusiasm.

Belief #7 – Busy is not better.

Successful people have learned that busy is NOT better. Our culture tells us to judge our lives by the quantity of things we can accomplish in one day. To what end? We are a sick, stressed out, malnourished, overweight population that continues to get sicker. Reject that thinking and judge your life by the quality of your time. Create space around your activities to make memories and relish in the small pleasures.

Belief into Action

Sit down and write down your three most time-demanding activities and decide what needs to go or can be decreased. Do you need to cut down on your hours at the office or in the car carting kids around? Would the kids be okay if they only played one sport and one instrument? Could you reduce your social commitments for FREE time, just for you and your family to enjoy the fun of daily life? Boundaries can and need to be set in a positive way to protect this precious time. Your life needs to be manageable and you need to create space for self-care now—there is no time like the present to take action.

Belief #8 – Expect more of myself and others.

Visualize yourself transformedYou know what you want and in order to get there, you must raise the bar for yourself and others. When you make commitments to yourself and others, you hold them, even if it’s not “comfortable”. Kick “comfortable” to the door and continue to challenge yourself in all kinds of ways. Be brave. Take responsibility for how you treat yourself, others, and how others treat you. Set an achievable short-term goal today. As you do, you will inspire others and you will begin to expect more from them too. Make this a monthly habit.

Belief into Action

Work some accountability into your transformation. If you want to get more serious about nutrition, try food journaling or pre-packaging your week of meals/snacks. Sign up for an achievable exercise challenge or be vulnerable to enough to say you’re sorry or ask for an apology from someone concerning an incident you might be feeling bad about. Sign up for a seminar or class that will help you learn more about your specific goals.

Belief #9– Reduce screen time.

Find a way to reduce your screen time. It’s NOT just our kids who are addicted. Studies show that our sedentary lifestyle is as dangerous as smoking.

Belief into Action

Instead of watching a family flick on Friday night, head out and take the dog for a walk. In the winter, you could shovel the neighbor’s drive or bundle up and go ice-skating or sledding. In the nicer weather, enjoy a fire pit in your back yard or explore a new park. Get out a board game or take a drive to a neighboring downtown to check it out.

Do NOT take your phone, iPAD, computer or TV into your bedroom. Facebook ISN’T THAT interesting and is not worthy of risking your health. Up late surfing for deals? No more – shop during the day and GO TO BED!

Belief #10 – If I need help, I can ask for it.

This transformation is a big deal to you. Those who love you most will understand and be there for you. All you have to do is ask for help if you need it. These are real lifestyle changes that are difficult to start and even more difficult to maintain. Reach out to family or friends who have been successful in maintaining a healthy lifestyle. Ask them to support you in your efforts. If you don’t have anyone in your circle to ask, you will have to find a mentor, or coach, a stranger in class for help. People are more willing to help you than you think. Just have the courage to ask.

Belief into Action

Ask your partner to join you in your new pursuits. Ask your partner and kids to support your choices, join in the fun of making new healthy habits and be okay with getting rid of the old. Ask a friend to watch the kids while you take an hour to exercise/cook/or learn a new skill. Ask a trainer how to modify an exercise you don’t feel comfortable doing yet. Ask a teacher for extra help or a respected mentor to grab lunch and give you their best advice.

These types of habits are what we focus on and discuss in all our programs at the Transformation Center. So if you are already part of our community, continue to dive deep into these areas. If you aren’t yet, what are you waiting for?

Two Habit Hacks for When Change Feels Hard

By | Behavior Change, Food For Thought, Health, Mindset

 

 

 

 

 

In your third and final installment of the Mindset portion of our Transform You 2020 series, I’m sharing a couple of habit hacks that may make it easier to “fake it ‘till you make it”… to start getting those small wins so that you can shift your identity over time.

(Click here if you missed our second mindset post, about identity…)

2 Minute Rule

The first hack is to start small, with the 2 minute rule.

Any time you are trying to start up a new habit, keep it simple and small. Commit to just 2 minutes per day of whatever it is you are trying to do.

This may not work for every habit, but, for example, if you want to become someone who regularly eats healthy, perhaps you commit to just 2 minutes of meal planning per day.

If you want to become someone who exercises more, maybe it can start with just 2 minutes of core work per day.

Thinking about the person you want to become, what is one simple thing that you can do each day that could be a small win for you, that will start reinforcing that new identity?

When we start with something small that takes just 2 minutes, the task doesn’t feel so huge so we’re more likely to stick with it each day. But over time, as that small task gets ingrained, we often start to naturally expand it and do more, without having to think too much about it.

Habit Stacking

Another great hack is the idea of habit stacking.

We are definitely creatures of routine, so if you can tie whatever it is you want to start doing with something that you already do, you may find it much easier to succeed.

For example, maybe you need to stretch your calves each day to fend off plantar fasciitis. So every time that you brush your teeth, you do a standing calf stretch. By associating it with brushing your teeth, something you already do each day, you make it much easier to remember to do those stretches.

If you want to be someone who eats better, perhaps you can incorporate prepping your lunch for the next day into your wind-down/bedtime routine.

Thinking about the key habit that you want to start, is there anything that you can tie it to–something that you already do each and every day?

Moving forward from here…

A few final thoughts as we wrap up this week’s focus on Mindset.

If you find yourself stuck (and you will at some point!) take a step back and try something new. Maybe come up with 5 different ways to handle whatever it is differently. People often get stuck because they keep trying the same thing expecting different results.

Also, be honest about your capacity at your current stage in life. Sometimes people get stuck because they try to take on/change too much at a time when maybe they have a demanding job or young kids at home, or they are caring for a sick parent.

I’m not saying do nothing at times like these–in times of stress, self-care is more important than ever. But it’s key to scale it to what is doable in the context of your life. So don’t try to change everything when you are also dealing with many stressors that you cannot control. Ask yourself what is your capacity right now, so that you don’t set yourself up for failure.

Finally, make sure that you are aiming for progress, not perfection. So many people never start because they are waiting for the “perfect time”. Or they start but don’t stick with it because they are not able to meet their goals. Remember that progress is productive. 😉

I hope that this has given you some food for thought. Mindset is perhaps the single most important key to our overall progress in most things in life.

The great thing is that our brains are always evolving. We can improve our mindset and change our beliefs about ourselves and our situation with a little conscious effort. And that can lead to some amazing results.

Stay tuned as we focus on fitness next week–an area where my thoughts have evolved more than any other. 😉

And click here for a bonus post on my top 10 mindset shifts for true transformation.

 

Answer to WHY it is so hard to stay consistent…

By | Behavior Change, Food For Thought, Health, Lifestyle, Mindset

In my most recent post, I shared a story highlighting the importance of our peer group in defining what is “normal” to us. Click here if you missed it.

Today, I want to dive a bit deeper into WHY the people around us can so strongly influence our actions and the way we live our lives.

First, check out this video (below), which recreates and explains a famous behavioral science study on social conformity.

You can also find a short video about the original experiment here, which goes into more detail about the different ways in which this plays out.

I’ve written a lot in the past about the social circle you surround yourself with and the social norms of our society and how they are so important as to whether you live a healthy life or not.

The above video, showing the various types of conformity, tells us part of the reason WHY it can be so hard for us to keep maintaining lifestyle changes after the initial burst of motivation has left us.

You see, we have a human desire to be part of a group and to conform to others around us, even when we know it isn’t right.

If our lifestyle changes but our community doesn’t, then there will be a clash between the norms of our social group–our community–and our new healthy habits.

Over time, it’s going to be really hard to hang onto those healthy habits if they are at odds with the lifestyle habits of those in our social group.

Let me share an example with you. Maybe your friends drink a few glasses of wine on a regular basis and they seem just fine so you convince yourself that it is ok to do the same thing, because it doesn’t seem to be bothering them.

Or… 

Maybe you know it isn’t the best for you and you want to say no, but you know that your friends are going to give you a hard time and make fun of you, so you conform to what they are doing.

The alternate scenario can also be true.  Most of my close inner circle doesn’t drink any alcohol.  If we all go out to eat and someone who would normally order a glass of wine or a beer sees us only ordering water, their tendency is to not order alcohol.  Many times they will say, I don’t want to feel like the only one who needs to be drinking.

This is a simple example but could be carried over to any area of life. Emily, the TC Manager, shared how her co-workers at her last job would regularly get together for drinks after work. It was a crucial part of the team bonding at her old job and it was what most of her social circle did.

After joining the TC as a client, she started to expand her social circle and to find people who wanted to meet up for a run or a bike ride, instead of a drink. 

Now that she works here, team bonding happens when Emily and many on our team get together for tough workouts, lol. And she joined a triathlon team, meeting more people whose lifestyle matched her own.

This is why the Transformation Center will continue to grow even though there are so many ways a person has to get in shape. In our daily lives, we have endless information and really great tracking software but until we change our environment and community, we will constantly be battling human nature.

Human nature almost always wins.

We strive to build that healthy, supportive environment and community here at the TC and in our programs. Like the study showed, even one person on your side can make a big difference on making the right or wrong choices so at the very least, find 1 person to be on your side who can support you.

So, I ask you… Does your peer circle motivate you to be healthier or sicker?  

Think about that, then click here to visit the final installment in our Transform You 2020 series.

What’s Your Normal??

By | Adventure, Behavior Change, Health, Lifestyle

Welcome to Week 4 of our Transform You 2020 series, where we’re diving into how the environment and community around you can shape your beliefs and your future. (Click here if you missed the final post in Week 3. And click here to find the second installment on the topic of environment/community.)

This story is from a few years ago, but it still stands out for me as a vivid example of how the community around you impacts your perspective on things.

A few years ago, I climbed Longs Peak, a 14,250 plus mountain in Colorado. The 15 mile, 5,500 vertical feet climb is listed as a 12-14 hour round trip.  I had just gotten off the plane and had not yet acclimated to the altitude, which made for an even more challenging hike.

I got up at 2 AM and started the journey with headlamps on.

Past the 13,000 foot mark, the wind was blowing in excess of 30 mph and the 1-2 foot ledges with 700 foot sheer cliffs below became very scary.  Thankfully, I made it up in 5 hours but was overcome with altitude sickness at the top and had to descend after spending only one minute at the top.

Once I descended past the treacherous parts, I had a 5 mile run downhill.  My total time was 8 hours. Not bad considering that this was prior to my Ironman journey, so I didn’t run or do tons of cardio at the time.

Why do I share this story with you?

Depending on what your experience is, depending on your peer group, depending on your circle of influence, you might look at what I did and say one of three things.

  1. You are crazy, I could never or would never want to do that.
  2. That sounds cool, I would love to have the opportunity to do that!
  3. Yeah, that’s an awesome hike. You should come join us–we’re going to attempt to climb 10 14ers (14,000 ft mountains) in 24 hours!

(Side note, check out https://www.14ers.com/php14ers/tripreport.php?trip=18686 for an amazing trip report from a Michigan guy who climbed 10 of Colorado’s 14ers in a day!)

I will make some generalizations here but this is what the thinking of these three types of people might look like…

The first group probably has never hiked, hasn’t exercised very intensely for many years, and has low confidence in their ability to get in shape.  They don’t know anyone personally who does activities like this and so they just don’t understand.

The second group is most likely quite active, they have achieved many of their fitness goals throughout the years, and have had experience pushing their bodies past levels of comfort.  They have friends who go on active adventures and are looking for new ways to push themselves. I would put all of my clients who have been with my program for at least a year in this category.

The final group would be long-distance hikers and climbers who have access to mountains on a regular basis.  They are part of hiking clubs or groups and they read and study about hiking. They are endurance athletes that surround themselves with friends who are also high level athletes.  For them, my climb up Longs Peak was just child’s play. They have moved on to bigger and more challenging things.

I am using hiking as an example here, but this type of thinking can play out in any area of your life, fitness or otherwise.  What your peer group considers “norm” is generally what your norm will be, as well.

This is what really scares me about our world today.  Society’s “norm” is now to be 30 lbs overweight, to sit most of the day, to use food to celebrate almost everything, and to eat and drink to numb the pain and conflict life can bring.

It is no wonder our world has so much sickness, disease and depression.

I want to leave you with one final story.  I had just run/walked the final 5 miles of my Longs Peak journey.  The feeling I had at the bottom was of pure exhaustion and joy.

Right at the end, I finished with a guy who I saw on the way up.  I started chatting with him. He was a physical specimen of peak fitness.  I discovered he lives in Boulder, about 36 miles away.

He left his house at 2 AM, BIKED 36 miles, ran/walked Long’s Peak in 5:15 (almost 3 hours faster than me), and was getting ready to bike back to Boulder.

In shock, I told him he was crazy and that I was incredibly impressed and inspired.

He smiled and said, “it’s not crazy when everyone else you know does it too.”

He was right. His peer group does things like that on a regular basis and what I considered crazy, unbelievable, and incredible at the time, is just an ordinary day to this guy and his peer group.

Now that I am deeply involved in triathlon and endurance sports, my peer group has evolved. I’m now around people who exercise 2x/day and for whom a 20 mile run or a 100 mile bike ride is no big deal. It’s shifted my view of what’s normal yet again.

So the question is, what does your peer group look like?

What do they do on a regular basis?

Are they healthy?

Are they positive?

Are they happy?

If the answer to these questions is no, and you want to be active, healthy, positive, and happy, I would like to challenge you to start to shift your peer group.  This doesn’t need to happen overnight, but a shift in peer groups will be necessary if you want to live the life of your dreams.

Your peer group—the community that you surround yourself with—is my fourth pillar of success.  It will make a huge difference in your ability to make and stick with changes in your life.

Throughout the years I have received hundreds of emails and messages from people who feel alone and isolated.  They don’t have the support they want and need to live the healthy, happy lives they deserve. They don’t have a peer group that is inspired to make each day as healthy, and positive as possible.

That is why the Transformation Center team works tirelessly to find creative ways to build communities that support each other and keep each other accountable, motivated and inspired.  Our goal is to make it as easy as possible to live a happy, healthy life.

If you are local to Madison, WI, we encourage you to come and check us out. If not, find a group or a place in your area that embodies the values and traits that you want in your life and join them.

You have two choices, you can continue to do what you have been already doing and expect to get the same results, or you can take a leap of faith and try something new. That leap of faith might just change the trajectory of your life.

It is your choice to make.

We are committed to supporting you when you are ready to take that leap.

 

The MOST Important Factor in Getting Long Term Change

By | Behavior Change, Mindset

Welcome to your second Mindset installment of our Transform You 2020 series.

On Monday, I talked about how you can’t rely on willpower if you want to make a change. (Click here if you missed it…)

I talked about a highly effective hack to overcome our limited willpower, by changing your environment, which can force a change in your habits.

But what if you don’t want to rely on environmental changes long term? How do you become the sort of person who can drive by McDonalds and never pull in, or who won’t eat the package of Oreos sitting in the cabinet?

The answer is to go deeper and really look at your beliefs and identity.

Our sense of identity (conscious and unconscious) drives our choices and our actions every day. Our actions are a reflection of our current beliefs about ourselves.

James Clear describes this brilliantly in Atomic Habits, where he talks about three layers of behavior change: outcomes, process, identity.

Image credit: James Clear, jamesclear.com

Outcomes are the goals that we want to be able to achieve, like running a 5k.

Processes are the habits that will get us to our goals, such as running or walking 1 mile every day.

Identity is made up of our deepest beliefs about ourselves, our world view, our values, our judgments about ourselves and others. It is our identity that drives many of our daily choices and actions.

We usually try to change by figuring out what outcome/goal we want (ie, lower blood pressure, improve health, run a half-marathon, lose 20 pounds) and then identifying the processes/habits that will get us there (ie, eating more veggies, exercising every day).

But James argues that the deepest, most sustainable way to change is to actually change our sense of identity, our beliefs about who we are, which will then drive a shift in habits and help us achieve the outcomes that we want to achieve.

When we focus on who we want to become and the type of person we want to be, every action we take becomes a vote for the type of person we wish to become.

The converse is also true. When we don’t consciously decide the type of person we want to become, our actions tend to reflect unconsciously held beliefs about ourselves. Maybe our unconscious belief that we’ll never be a morning person keeps us from staying consistent with early morning workouts, for example.

So how do you change your identity?

First, be aware of the stories that you tell about yourself. Do you see yourself as someone who will always struggle with __x,y,z___? Do you believe that you aren’t worthy of putting yourself first? Do you see yourself as not athletic? Or not capable??

Identify the narratives that may be hiding in your subconscious.

Would you say these things to your best friend if he/she were looking for advice? If not, they aren’t things that you should say to yourself.

Replace those narratives with a positive focus. Decide on the type of person that you want to be–who do you want to become? What is most important to you to focus on first?

Do you want to be the kind of person that takes care of their health and their body? Do you want to be the type of person who never misses a workout? Do you want to be someone who is always there for their family? Always on time? Organized? Obviously, this is not limited to health and fitness.

Once you have an identity that you want to focus on, think about how you can prove that identity to yourself with one small action every day. What is one small win that is doable but that can reinforce that identity?

For example, if you want to be someone who takes care of their health, perhaps a small win could be eating one veggie-based meal or snack each day.

Or, you could buy a pedometer and aim to increase your step total by 50 or 100 steps per day.

If you want to be someone who is tidy and organized, perhaps you start by making your bed each day.

Over time, these small, identity based habits will both help you achieve the results you are looking for, while also more permanently shifting your beliefs about who you are. And that is how you can truly achieve lasting change.

Stay tuned because on Friday, I’ll share two habit hacks that can really help you get these small wins that will reinforce your new identity.

For now, carve out some time to think about an area of your life where you want to become a different type of person. What is that new identity? And what is one *small* thing you can do to start proving that to yourself each day?

What is the BEST Diet/Meal Plan Out There???

By | Behavior Change, Health, Nutrition, Uncategorized

Welcome to the first of a special 4-week series of posts, which we’re calling Transform You 2020 and Beyond! We’re focusing on nutrition this week. We’ll tackle mindset, fitness and environment/community in the coming weeks.

Now more than ever you’ve probably been bombarded with confusing ads, social media posts, and blogs encouraging you to follow THIS diet to lose weight, get healthy, increase your energy, improve your sex drive, decrease your risk of cancer… and on and on. 

You name it and someone has developed a diet or a supplement that will solve all of your problems.

And so confusion reigns. What is best? Keto? Paleo? Intermittent fasting? Carb cycling? Plant-based? Vegan? Whole 30?

The truth?? 

All of it, and none of it. There is no one diet or meal plan that is THE best for everyone out there.

There is no single diet that is guaranteed to work for you. That’s the bad news.

The good news is that healthy eating is actually much simpler than any of the diets listed above would make you think.

I’ll talk more about our philosophy later this week. For now, I want to focus on just one thing.

The reality is that the best approach to healthy eating is the one that you can stick with long term. Most of us know HOW to improve our nutrition–knowledge is often not the issue. Instead, it’s a matter of sticking to it that is the problem.

Some of the things that can get in the way include:

  • An all-or-nothing approach–one “slip” leads to guilt and throwing the whole idea of healthy eating out the window.
  • Trying to change everything at once–going from living on coffee, soda, sweets and processed food to trying to stick with Whole 30 will almost always fail.
  • Too much restriction–”off limits” foods often end up causing major cravings and guilt if/when you do finally indulge
  • Ideas that some foods are “bad” and others are “good”, which again can cause guilt or feelings of failure if you don’t let go of all “bad” foods

Rather than going down that path, I’d encourage you to step back and think about your current eating habits WITHOUT JUDGEMENT!

Then maybe identify just ONE thing that you could try to focus on this week. 

Think about starting small and gradually tweaking that one thing, leveling up your game over time.

So perhaps you never eat vegetables. Maybe your goal could be to add one serving of vegetables to one of your meals each day. That would be moving up one level.

Over time, perhaps you discover that you enjoy vegetables prepared certain ways and you add them to a second meal, thus moving up another level.

You can level up over time, gradually tweaking that one habit in a way that works for you, until all of the sudden you realize you are now a regular vegetable eater (and thus probably eat less sugar and/or processed food as a result, without even trying).

Sticking with this example, if you are already eating a lot of vegetables, this can still work for you. Maybe you level up by trying to eat a certain quantity with every meal and snack, as I and 40 clients did in December. We ate 200-300 grams of vegetables before every meal, striving to consume many different types, etc throughout the day. 

Just about everyone who did this lost weight and had more energy, mostly from eating fewer processed sugars and carbs. (We had no room for them eating that many vegetables each day, lol!)

Anyway, the point is that wherever you are, you can always level up. 

Think about one way that you can level up your nutrition this week!

Click here to find the second post in this week’s series on nutrition.

If You Have Never Opened an Email of Mine, Read This…

By | 21 Day Challenge, Behavior Change, Challenge

This might be the most powerful and impactful 2 minute video that I have created.

I filmed it almost exactly 5 years ago for a 21 Day Challenge at the Transformation Center. This concept rocked my world back then. It has continued to be profound for me and has transformed my ability to achieve high levels of confidence, enabling me to tackle some of the biggest challenges of my life over the past few years.

We all want to feel confident, but how do we actually achieve confidence? This framework, revealed to me 5 years ago by my coach, Dan Sullivan, has made such a difference in my own life that I knew I had to share it with you!

Many people believe that in order to have high levels of confidence that they will succeed at something, they need high levels of competency–that they need to have demonstrated the skills that are required to succeed.

For example, I’ve had many conversations over the past week with people interested in the next session of our Killer Kurves program, which starts on Monday. People think that in order to be successful in the program they need to know what exercises are best, what foods are bad, how to prepare healthy foods, meal plans, etc. In some cases, they even think they need to lose some of the weight or get in shape before they start.

While these things might help you build confidence in the long run, there are two other things that are actually much more important (and much more straightforward!), and that will help you build your confidence more quickly.

->-> Click here to discover what these two components are <-<-

This is the simplest and most powerful framework I have ever seen for creating change, getting results and building confidence. Once you have decided on the first two pieces of the framework, everything else will fall into place.

->-> Click here to watch this 2-minute video <-<

After watching the video, I have two questions for you…

Are you committed?

Are you ready to show courage?

You really don’t need to have all the answers, you just have to be willing to start.

If you are ready to start your transformation, reply to this email to let me know.

We have programs that will meet you where you are, whether you are over 50 and looking for small group training with people your own age, or whether you have 40+ pounds to lose and want a supportive environment and an incredible community of people on the same journey, or whether you just want to ramp up your strength and fitness in one of our many Sweat Fit classes.

Let’s make this month an amazing, confidence-filled month for all of us!

Keep moving,

Dustin Maher

PS If you have 40+ pounds to lose and may be interested in our Killer Kurves program, don’t delay! It starts on Monday. Check it out here, then click the “Let’s Talk” button and fill out the form and I’ll be in touch ASAP to see if we are a good fit for you!

https://madisonbootcamps.com/killer-kurves/

My Best Advice On How To Make A Transformation

By | Behavior Change, Health, Killer Kurves, Lifestyle, Mindset, Nutrition, Strength, Transformation Center, Transformations

We have a new Killer Kurves session starting this week and I just shared with them my best advice on how to make the most of the next 12 weeks.

I wanted to share it with you too because I think the messages are applicable to whatever journey you are on. So here it is:

I have been thinking a lot about the 12 week journey you are about to embark on and I am so excited for you and what is going to happen, even though you probably have no idea.

In Steve Job’s famous interview he says (paraphrase), “It is impossible to connect the dots when at the present time, it is only when looking back can you see the path taken.”

K2 will be a dot that will send you in a path towards more of everything you want in life.

People join because they want to lose weight, but they stay because of the strength, confidence, and friendships they form.

That is why 85-90% of those who complete our first 12 week session continue on as an alumni.

My advice to you as a trainer for 15 years and 7 years into the Killer Kurves program is as follows…

-Believe and trust in the process. There is no challenge or barrier that someone else in our program hasn’t overcome before.

-You are not weird, messed up or more broken than anyone else. As humans we all have major challenges, short-comings, and flaws. We are all different but the same.

-Show up. Make attending your sessions as high of a priority as a doctors appointment. Make it a non-negotiable to the best of your ability.

-Open up. You might feel guilt or shame for things that have happened in your past. Again, we all have stuff in our lives. The more you can open up and share, the quicker the transformation.

-Keep an open mind. Don’t tell yourself you aren’t a runner, don’t like vegetables, or can’t do pushups. These thoughts place limiting beliefs that manifest themselves into truths. Stop them now and replace them with empowering, supportive thoughts.

-Embrace others. If you don’t have a supportive environment at home, work, or other places, that makes things hard. So it’s even more important to connect and build relationships within your K2 groups. They can help you overcome a lot of negative influences in your life.

-Enjoy the journey. It’s not a race. A race has a start and a finish. You are on a journey that will continue for the rest of your life. While short-term goals are great, don’t forget the long-term focus.

-Don’t underestimate the power of small changes…. Increasing your water, increasing your vegetables, reducing sugar, getting an extra 30 minutes of sleep. These play HUGE roles in the way you feel.

-Pursue progress, not perfection. The more “perfect” you try to be, the more stress it will cause and the more likely it is that you will give up all together. Make it a goal to be trending towards being fitter, stronger, and healthier each week. Again small changes throughout the day yield huge results long term. You will have bad days, weekends, and even maybe a bad week or two, but get right back on track and don’t feel guilty.

-Always keep improving. This especially goes for alumni. Even if you have reached your ideal/goal weight you shouldn’t just now coast. Set other goals—it might be a strength goal, an event goal, or an endurance goal.

-Have fun. You might like to exercise or maybe you have hated it your entire life. Either way exercise can be fun, and doing it with others makes it even better.

-Finally don’t take yourself too seriously… because nobody is watching and we ALL have these moments. Maybe you will trip over your own feet in warm up, or pass some gas during Russian twists, or roll off the ball during back extensions. Just laugh it off and continue on.

I could say a lot more but this is enough for now.

I am so proud of you for taking this step. In the 7 years of this program I have never heard one person say, “I regret joining K2.” They only regret not starting earlier.

If there is anything I can do to help, don’t hesitate to ask. You may not see me physically during all your workouts, but I keep in close contact with the trainers to make sure we are supporting you the best possible way.

If you find yourself ready to make a change, contact us ASAP.

Visit https://madisonbootcamps.com/killer-kurves/ to learn more.

How to Stop Emotional and Behavioral Sabotage with these 10 Mindset Habits

By | Behavior Change, Food For Thought, Health, Killer Kurves, Lifestyle, Mindset

Thinking of making a TRANSFORMATION for LIFE? You know you want to change and you know it’s going to take real commitment on your part to do it.

Are you in the right MINDSET to get you to your goals and keep you there for life? Here are my TOP 10 MINDSET HABITS to inspire and keep you on the road to success even when life gets difficult. It is often the behavioral and emotional sabotaging we do to ourselves that takes us off course.

Speaking of transformation for life… this week I announced the opening of our next 12 week Killer Kurves weight loss and lifestyle program. If you have 40-200 lbs to lose, this could be the program you are looking for.

Click here to learn more and apply ->-> http://madisonbootcamps.com/killer-kurves/

Habit #1 – I fully forgive myself and others.

In order to be successful at major lifestyle changes, you must forgive yourself & others in order to move forward, focused on your best possible future. Forgiveness is powerful; it will feel like removing a heavy weight from your heart. Without all that pain, shame or fear you have been holding onto, you will be so much lighter, ready to take action, ready to make real lifestyle changes and open up that space for optimism and determination to keep moving forward toward your best life.

Habit into Action

“Adopt a mantra that you say to yourself the moment that a guilty memory or feeling arises. The following phrases are particularly effective: “I’m not that person anymore;” or “My attention belongs in the present;” or “I am not here to suffer anymore.” Choose the appropriate phrase and repeat it, without fail, every time you feel guilty. In this way, you are not only telling yourself the truth, for you aren’t the person anymore who committed a past misdeed, but you are also giving your brain a new, more positive input. This will help to wean it off the old wiring that keeps messaging guilt long after guilt is deserved.” – A suggestion from Deepak Chopra, The Huffington Post

Habit #2 – Exercise is a gift, not a punishment.

If you are serious about a physical transformation, you must change your mind about exercise. Exercise is a gift you must give yourself, in some way, every day. Moving your body can no longer be a punishment for poor eating choices. It is a true gift to your heart, mind, muscles and more that will keep “giving” the rest of your long life. Will it still be hard, physically? Yes, it should be if you are doing it right. Will it be so much easier when you have the right attitude about it? Yes, definitely. You will push yourself, lovingly, into workouts you never knew you could do.

Habit into Action

Make exercise an enjoyable experience. Work out with friends. Don’t know anyone in class? Introduce yourself and strike up a conversation with a friendly face. Do the exercises that challenge you, but bring you energy, not drain you of it. Buy new shoes and a workout outfit. Set your alarm with some soothing or inspiring music to get up early and get your workout in right away, before you can make any excuses to not do it.

Habit #3 – Food is meant to serve my body.

Your nutrition will affect every aspect of your life and will improve your chances at any type of transformation. To be successful for life, you must change your mind about food. When you decide to view food as an energy source to serve your body, your choices will reflect your physical needs: slow-burning carbs for extended energy, muscle-building proteins for increased strength, healthy fats to keep you satisfied, vitamin and mineral rich foods to support a strong immune system and healthy body functions. You will no longer choose artificial and convenient foods. You will no longer reach for food to soothe a feeling other than hunger.

Habit in Action

When you eat, ask yourself the following questions. “How will this food serve my body?” “How will it give me energy?” “Will it make me stronger?” “Will it make my body function improve?” and “Am I actually hungry or am I bored or trying to avoid some feelings?” If you aren’t sure of the answer, Google it. There is so much nutritional information at our finger-tips, it is much easier to make better choices.

Habit #4 – I will no longer compare myself to others.

Any transformation will come with doubts. Maybe you’ve lived a certain way for more than 30 years. The best way to quiet those doubts is to stay focused on moving forward. You must keep your eyes on your own paper, stay in your lane and decide how YOU will measure YOUR success. You can no longer use others as a ruler to judge by.

Everyone is doing their best, all the time, including you. Your best can only be appreciated when you judge it against your best, yesterday. Our bodies, our lives, our relationships are all different and can’t be compared or judged as successful or not, since we don’t know all the facts about everyone else’s situations. You do know the facts of your own and you can take full responsibility for the actions and the feelings you have about their outcomes.

Habit in Action

If you wear a wristwatch or bracelet (if you don’t, put a rubber band on your wrist or ask for a Fit Moms For Life bracelet), any time you find yourself comparing, feeling inferior, feeling superior or being judgmental of yourself or others, switch the band to the other wrist. You might be surprised how often you switch.

Habit #5 – Stop compiling problems

Successful people have problems too. They just have a great skill of tackling problems or obstacles one at a time. It is easy to get overwhelmed and not address easily solved problems, because we’ve added them up with all the rest into something that seems insurmountable. Successful people look at problems separately, objectively, and they consider them challenges, not problems. Each hurdle can then be added to your “proud” list once you have solved it.

Habit into Action

Ask a trusted friend or partner to listen to a single obstacle or problem that has been on your mind. Don’t have someone to talk to? Ask a friend in your workout group or your trainer. You don’t have to ask for their opinion on what you should do, but you will find that as you are explaining the problem out loud, alone (meaning without all the other problems you have swimming around in your head) and without emotions, you will have made that problem seem to be less of a problem, more of a challenge and certainly manageable all on your own. It will be a lightbulb moment – try it.

Habit #6– Speak and think only in truths.

On the transformation journey you must decide you will no longer generalize and you will speak and think only in truths. How often do you hear yourself say, “I always fail” or “I never get it right”? Are those statements REALLY true? No, you don’t always fail. You have successful moments all the time, every day. You can no longer generalize about yourself or others. If you are only speaking in truths, it might sound more like … “I didn’t lose all the weight I wanted to, but I did lose inches off my waist and made several new friends.”

Habit into Action

Be mindful and totally aware of generalizations when you speak and think today. Focus on it all day. Any time you think or speak a generalization, quickly write it down in your phone or on a notepad. At the end of the day, take those generalizations to a friend or family member and ask them if they are true about you or your situation. If you don’t have anyone to chat with, ask yourself and be totally honest. Are those generalizations fully TRUTHS? I bet not. It will really improve your attitude and enthusiasm.

Habit #7 – Busy is not better.

Successful people have learned that busy is NOT better. Our culture tells us to judge our lives by the quantity of things we can accomplish in one day. To what end? We are a sick, stressed out, malnourished, overweight population that continues to get sicker. Reject that thinking and judge your life by the quality of your time. Create space around your activities to make memories and relish in the small pleasures.

Habit into Action

Sit down and write down your three most time-demanding activities and decide what needs to go or can be decreased. Do you need to cut down on your hours at the office or in the car carting kids around? Would the kids be okay if they only played one sport and one instrument? Could you reduce your social commitments for FREE time, just for you and your family to enjoy the fun of daily life? Boundaries can and need to be set in a positive way to protect this precious time. Your life needs to be manageable and you need to create space for self-care now—there is no time like the present to take action.

Habit #8 – Expect more of myself and others.

Visualize yourself transformed. You know what you want and in order to get there, you must raise the bar for yourself and others. When you make commitments to yourself and others, you hold them, even if it’s not “comfortable”. Kick “comfortable” to the door and continue to challenge yourself in all kinds of ways. Be brave. Take responsibility for how you treat yourself, others, and how others treat you. Set an achievable short-term goal today. As you do, you will inspire others and you will begin to expect more from them too. Make this a monthly habit.

Habit into Action

Work some accountability into your transformation. If you want to get more serious about nutrition, try food journaling or pre-packaging your week of meals/snacks. Sign up for an achievable exercise challenge or be vulnerable to enough to say you’re sorry or ask for an apology from someone concerning an incident you might be feeling bad about. Sign up for a seminar or class that will help you learn more about your specific goals.

Habit #9– Reduce screen time.

Find a way to reduce your screen time. It’s NOT just our kids who are addicted. Studies show that our sedentary lifestyle is as dangerous as smoking.

Habit into Action

Instead of watching a family flick on Friday night, head out and take the dog for a walk. In the winter, you could shovel the neighbor’s drive or bundle up and go ice-skating or sledding. In the nicer weather, enjoy a fire pit in your back yard or explore a new park. Get out a board game or take a drive to a neighboring downtown to check it out.

Do NOT take your phone, iPAD, computer or TV into your bedroom. Facebook ISN’T THAT interesting and is not worthy of risking your health. Up late surfing for deals? No more – shop during the day and GO TO BED!

Habit #10 – If I need help, I can ask for it.

This transformation is a big deal to you. Those who love you most will understand and be there for you. All you have to do is ask for help if you need it. These are real lifestyle changes that are difficult to start and even more difficult to maintain. Reach out to family or friends who have been successful in maintaining a healthy lifestyle. Ask them to support you in your efforts. If you don’t have anyone in your circle to ask, you will have to find a mentor, or coach, a stranger in class for help. People are more willing to help you than you think. Just have the courage to ask.

Habit in Action

Ask your partner to join you in your new pursuits. Ask your partner and kids to support your choices, join in the fun of making new healthy habits and be okay with getting rid of the old. Ask a friend to watch the kids while you take an hour to exercise/cook/or learn a new skill. Ask a trainer how to modify an exercise you don’t feel comfortable doing yet. Ask a teacher for extra help or a respected mentor to grab lunch and give you their best advice.

These types of habits are what we focus on and discuss in all our programs at the Transformation Center. So if you are already part of our community, continue to dive deep into these areas. If you aren’t yet, what are you waiting for?

This Doesn’t Make Sense

By | Behavior Change, Health, Lifestyle

I have been having some great conversations with clients over the past few days, and many have come back after some inconsistency.

For example, one awesome woman in our Fit over 50 program has been taking care of her aging mom every evening and hasn’t been coming very consistently, like she had for the past year or two.  She was here today and said she was reminded of just how much she liked it and good you feel when you are done with the workout.

She also said how hard it is to come back once you haven’t been in the groove, and how easy it is to come when you are in the groove.

I thought about that and it is so true in my own life.  Let me share a real life personal example.

I am known to share most everything publicly, and I feed off that and use it as motivation and accountability.  Well, last October I did something I don’t normally do and kept a secret, my own personal project.

I hired a running coach with the goal to become a far better runner than I currently was.  So my coach and I devised a plan to run 50-60 miles a week, something that seemed outrageous to me at first, even compared to training for Ironman the past 3 years.  I spent the first 5 weeks building from 42 miles up to 50 and then I have stayed around the 50-60 mile mark ever since.

I have had zero sickness and only a couple days of some achilles soreness.

In case you are wondering, that is around 8 miles M/T/W/Th/F and then 12 on Saturday and 0-6 on Sunday.

Only about 4 people knew about this until a week ago, when I shared it in a newsletter.

I have been getting asked if it has been hard to run basically 8 miles every day.

My answer has even surprised me… no

It’s not because I am some superstar or have any special powers.

It is because I have spent the past 4 months doing it every single day.  I have only missed a few days in the past 120 days.

In other words, the more frequently I run, the easier it becomes to just do it.  I don’t get sore, I don’t get especially tired (unless it is interval day), and I don’t really have to give myself a pep talk.  It’s just like brushing my teeth or taking a shower. It has become who I am, and I will always find the time to do things that align with who I am.

It was much harder to run 3x/week around 5-7 miles each time, like I have for the past few years, because it wasn’t as consistent.

Now there is something that, for me, is going to require a lot of motivation and pep talk to accomplish…

Swimming.

It’s been 5 months since I got into a pool or a lake and I am about to start back up swimming in a few weeks.

What is my point to all this?

I am starting to believe that the thesis of one of the most popular fitness books of all time, Younger Next Year, is correct for every single one of us.  The authors say that you should exercise every day like it is your job, the most important job you have. They were referring to a person 50 and older, but I think it can and does apply to all of us.

Not only will this keep you healthier, it will make it easier to keep as a routine.

Yes, it is a bit paradoxical, but the more frequently you exercise (or do anything for that matter), the easier it becomes.  

Said another way…

The less frequently you exercise, the harder it will be to be consistent.

Without making this any more lengthy, I am not saying you should work out 5-7 days a week at maximum intensity.  That is a recipe for overuse injury.

Find ways to sweat most days of the week and just see how much better you feel.

Do you agree or disagree?

Keep moving,

Dustin

PS Now this concept could be taken too far and if you are working out many hours each day, it can lead to burnout and overtraining, which then makes it harder to want to train.  I am talking about consistency, but varied intensity and duration levels.

PPS Does the concept of exercising or moving most days of the week overwhelm you?  The good news is that you don’t have to start with that. Just start with a couple days a week and build up to it.  Reply to this email if you want help doing that.

Are you Desperate, Embarrassed, Fed Up, Frustrated, Overwhelmed, or Feel Like You Want to Give Up Trying?

By | Behavior Change, Health, Lifestyle, Mindset, Nutrition, Uncategorized

We would probably describe the above emotions as “negative” emotions and in one way I would agree.

These feelings suck and are what we don’t want to feel.

But…

I think these emotions can also be the best thing to ever happen to a person.

Why?

It is through this pain that we can decide right then and there that we are done living in the state we are living in and are ready to make a change.

Not just “try” but actually commit and “do.”

Now in the fitness world, many unfortunately prey on the desperation of people and offer late night infomercials, pills or creams that are guaranteed to melt fat away, or some prepackaged meals that sound like they will solve all their problems. But these “solutions” are pretty much BS or solve only 5% of the problem.

That is why I am excited when someone comes to me “desperate” because I know they have what it takes–they are ready–to create a life-changing transformation.

A transformation their friends, family, and coworkers can’t stop talking about.

I know what we offer at the Transformation Center is the real deal. It is 100% of the puzzle, not just 5%, as long as someone is ready to make the change.

If you have been following my journey over the past 13 years, you will find that I have hardly changed my strategies and beliefs in terms of how I help people get in shape.

In other words, I haven’t fallen for all the trends, gimmicks and fads.

As my friend Jamie Eason says, “the secret is there are no real secrets.”

It has and always will come down to the following formula for just about everyone.

  1. Mindset: Believe that you need to take care of yourself, if you are going to be able to be there for others. Believe that success is more than possible, no matter how many times you have failed before. Believe that you are worth the effort.
  2. Nutrition: Eat real food. The % of macros or even the number of calories to a certain degree is less important than just eating real food most of the time.
  3. Fitness: Exercise most days of the week with 2-3 days of strength training, a couple sessions of interval cardio and the rest steady state cardio. Move more throughout the day, every day. Doesn’t have to be intense all the time, but aim for less sitting and more moving.
  4. Community: Surround yourself with people who are fitter than you, who have already established the habits you wish to adopt. If you don’t have this, it makes it much more challenging to have lasting change.

There you have it. The not so secret secrets.

Executing this is, of course, the more challenging part and is what we strive to do at the Transformation Center and in our online program, Fit Moms for Life.

So remember, desperation isn’t bad, it can be the flammable ingredient to igniting your success.

Maybe you aren’t desperate yet but don’t want to get to that point before you take action. Desperation isn’t a requirement.

If this message has spoken to you, the next step I would like you to do is to schedule a free 20 min session with me where we dive deep into your goals and challenges and create a plan.