Category

Health

Meet My Daughter Maple and a Lesson I Learned That Might Help You

By | Fabulous Over 50, Health, Killer Kurves, Lifestyle, Mindset

I am writing this 21 hours after my wife Tessa gave birth to a girl, who we named Maple.

Tessa was in bed, and at 10 pm her water broke. We called her dad to come over to spend the night with our 19 month old son Bo. Once he arrived we headed off to the hospital and Maple was born at 11:30 pm, only 3.5 minutes from the time Tessa started pushing.

The experience of the first day with a new baby is so much different the second time around. There is a familiarity.

Maybe you can relate to taking home baby #1 and leaving the hospital asking yourself the question, “What am I supposed to do–they can’t possibly be just letting me take this human home and expect me to keep him/her alive?”

Everything is new, it can be uncomfortable, scary. After Bo was born, we lacked confidence in our own ability and questioned whether we were doing things the “right” way.

We wished we could have spent a few more nights in the hospital under the expert guidance of the nurses and doctors, but nope, there we were bringing a human back home.

Fast forward to today and it is so different. Changing a black tar diaper didn’t phase me, cleaning up puke twice didn’t even make my blood pressure rise, and swaddling/holding Maple felt so natural.

What changed?

Experience.

I have spent the past 19 months immersed in being a dad.

So how can this help you?

At the Transformation Center we mostly work with people who know they need to work out and become healthier but they are scared for one reason or another.

The fear most likely comes from the unknown and not knowing what to expect or how they are going to do.

The magic happens when someone joins DESPITE the fear, DESPITE the scary unknowns and puts his/her trust in our expert trainers, and the programs and systems that we have created.

There is no other substitute for just jumping in and doing it.

Tessa and I took dozens of hours of hands-on baby classes, read books, listened to hours of podcasts on parenting, and talked with so many friends, but until we actually brought that baby home, very little of it mattered.

We learn as we go.

Action builds consistency.

Consistency builds familiarity.

Familiarity builds confidence.

Confidence gets results and the positive feelings associated with it.

That is why those who never take that first step, who never get past the contemplation stage to taking action, are the ones who are guaranteed to fail.

Those who tell themselves: I will start tomorrow. Next week my schedule will get better. I will be more motivated next month. I am going to wait until I retire to start taking my health seriously.

These are just stories we tell ourselves that keep us away from the results in our life that we want and deserve.

The beauty of having a baby is that nobody is truly ready for that responsibility. But once we bring that baby home we have no choice. We figure it out, and it all works out.

I wish we could have Maple home already. There is a confidence that comes with familiarity and I want that for you when it comes to your health!

Keep moving,

Dustin Maher

PS We have our next Killer Kurves and Fit over 50 sessions starting soon. Contact us if you are done putting off this area of your life and ready to take action. I look forward to hearing from you.

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.

 

5 Ways to Go Beyond the Basics with Your Nutrition

By | Health, Nutrition

Hopefully by now you’ve thought about how to level up your nutrition game, perhaps using one of our two most important healthy eating habits.

(Click the links above if you missed either of those articles…)

Today, I’m going to share my 5 favorite ways to go beyond the basics, for when you want to do everything you can to feel your best.

One: Hydrate!

Drink ½ your bodyweight in ounces of water per day. Listen to your body and do what feels right to you. But most of us are walking around with some level of dehydration, which is like putting the brakes on both your metabolism and your ability to do a hard workout.

Try upping your water intake and see how you feel. If you don’t like plain water, add lemon, lime, orange or cucumber slices or even add some berries to an infuser bottle.

Two: Don’t drink your calories!

Soda, alcohol and juice are the major culprits here.

I’m not saying that you can never have a glass of wine again, but be aware that your body treats soda, alcohol and juice as straight sugar. Not only will they add excess calories with zero nutrition, but they cause inflammation in your body. Go for moderation here as much as you can.

Three: Don’t eat after 7 PM.

That simple guideline will work for most people, but what I’m really saying is to treat food as fuel and time your meals for when your body needs fuel!

For most of us, this means not eating late at night, when we’re about to go to bed. Simply shifting your dinnertime earlier, to 6 or 6:30, and perhaps eating a lighter meal at dinner can make a HUGE difference!

You don’t need a ton of calories overnight, unless you are a shift worker and on your feet all night. You also don’t need a lot of carbs.

Most of my clients find that they feel best with an early dinner of protein and veggies, then nothing more until the next morning.

Perhaps try front-loading your calories and carbs earlier in the day–in breakfast and lunch–so that you have enough energy for your day, your workouts, etc!

Four: Try a sugar detox

This is a big one for most people, myself included. I have a huge sweet tooth. Just ask my wife, Tessa. If there’s a bag of M&Ms around, it will be gone by the end of the day. 😉

So I know what I’m asking can be hard.

But every time I or any of my clients have done this, we’ve felt AMAZING after just a couple of weeks.

Plus, there is more and more research suggesting that sugar is a major culprit in increased inflammation in our bodies, and is behind our high rates of heart disease, along with high blood pressure and diabetes.

This link is the last in a 7-part series, and it provides links to the previous 6 parts. The video provides scientific evidence presented by experts describing how damaging sugar is:

http://dustinmaherfitness.com/2013/04/the-skinny-on-obesity-part-7/

Given the evidence, try a 7 or 14 day sugar detox. See how you feel. Then think of what you could do to more permanently reduce your sugar intake. It can make a major difference in your health.

Five: Plan/prep your meals

This sounds simple, but it’s probably the thing that is most challenging for many people to do regularly, given the pace of life these days.

However, if you can manage to carve out some time on a weekend to cut up veggies, prep your lunches for the week, make a healthy casserole or soup that will give you leftovers, etc, you will be WAY ahead of the game.

Planned and prepped meals make it so much easier to avoid going out at the last minute or eating quick and convenient but often unhealthy packaged foods.

That’s it–my top 5 tips for leveling up your nutrition even more, and going beyond the basics.

I know that none of this is rocket science, but the truth is that being consistent with these simple strategies will do more for your health over time than will any crazy-restrictive 30-day diet.

I aim for 80% compliance all of the time, rather than 100% perfection for a few weeks. 😉

Next week, we tackle mindset, which is arguably the most influential of our four pillars of health and fitness. Click here for the first article in our mindset series.

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.

A gift from my mom… 50 Healthy Snacks

By | Health, Healthy Snacks, Nutrition, Recipes

This list is very sentimental for me because my mom and I created this not too long before she passed away.

We would email and call each other often and add to this list, bounce ideas off of each other, remind each other of what we had growing up.

So I hope this list is something you can print off and use. A gift from my mom. 🙂

It follows one of our eating rules: never eat carbs alone.

Click here to download it as a PDF. (If you have trouble with the download, please right click on the link and select “Save File As” or “Save Link As”.)

Eating is such an important part of the health equation and it is why we give our clients eating plans, recipes, and menus. Not only that but we do food journal analysis and grocery store tours.

These are at no additional cost to our clients. So if you are looking for a fitness community that also cares about helping you eat and feel your best, then reach out and let’s chat and see if we might be a good fit.

Dustin

PS If you are looking for more detailed nutrition guidance, we have a 6 week small group nutrition coaching series–Eating for Success–led by trainer Erin Tallard, this course will give you concrete strategies that you can use to transform your eating habits and improve your nutrition for good!

It’s just $99 for members, $199 for non members.

Interested?  Click here to contact us!

Lose Weight and Gain Health By Avoiding These 5 Foods/Ingredients

By | Food For Thought, Health, Killer Kurves, Lifestyle, Nutrition

There are many articles written about what specific foods you should eat to lose weight and/or improve your health. There is truth to all of that, and I do like the idea that by filling your plate with the right foods, there will be less room for the unhealthy ones.

But I want to take a different angle and share with you what I believe are the top 5 foods/ingredients to avoid or reduce for the fastest weight reduction and health improvement.

Sugar: Eating less sugar will almost automatically cause weight loss and reduce bloating. Make sure to still get a few servings of fruits each day, but reducing processed sugar will have fast results.

Enriched Wheat: By avoiding this, you will dramatically reduce your intake of processed carbs, which again will reduce bloating, water retention, and body fat.

Fake sugar: Even though these contain zero calories, they increase your sweet tooth and many studies suggest that they have long term negative health issues. Sucralose will be the most common fake sugar, but if something tastes sweet and there is zero or very low sugar, it either has a fake sugar or is sweetened with a more natural zero calorie replacement like Stevia.

Low fat: Anything that should naturally be higher in fat should stay in its natural form. Fat doesn’t make you fat and fat can fill you up, help with hormone levels, and can keep blood sugar levels stable.

Vegetable oils: Because it has the word “vegetable” doesn’t mean it’s healthy, lol. In fact, these fats are very unstable, creating a lot of free radicals in our body and are just really bad for us. They are highly processed. Staying away from vegetable oils will naturally reduce your enriched wheat and sugar intake, because they almost always all come together.

If you look at this list, it can pretty much be summed up by not eating processed food. The more man has played with it, the worse it is for us.

I know this list is easy to look at but hard to actually implement.

Why?

Because this “food” is convenient, tastes amazing and is everywhere we turn. Our society celebrates it and consumes it without giving it a second thought.

If you are looking to lose a significant amount of weight, we are now opening up our next 12 week session of Killer Kurves, our most effective and comprehensive lifestyle program that teaches you the steps it takes to tweak your habits to those of more healthy ones.

If you have a BMI of 30 or greater and are ready to make a change, then Killer Kurves (K2) could be the right fit.

Click this link to learn more and watch a short video and then fill out the contact form and one of us will contact you. -> www.madisonbootcamps.com/killer-kurves

If you have a BMI less than 30 and are looking to lose weight, we have an amazing program for you too. Just reply to this email and we can chat more about your options.

Keep moving,

Dustin Maher and TC Team

PS Our 12 week K2 program is only offered 4 times a year and most of the time slots sell out quickly, so check out the link now and get your spot reserved. www.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?