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Why you don’t need (and can’t rely on!) willpower!!

By | Uncategorized

This week, I’m going to focus on mindset. This is perhaps THE most important factor in the success or failure of any long term change.

(If you missed last week’s focus on nutrition, click here to see the first in the series.)

Some of it is related to our identity and beliefs–to how we see ourselves and thus what drives our actions. I’ll talk about that later this week.

But a lot of our success or failure is related to willpower… although not in the way that you’re probably thinking. That’s what I’m going to talk about today.

You are NOT weak or lacking in willpower if you’ve tried and failed to make a change.

So why, then, when we KNOW it’s good for us, is it SO hard to change our habits?

Why is it hard to get to the gym consistently if we’ve never really gone?

Why is it so hard to stop drinking soda or to start eating healthier meals if those aren’t our current eating habits?

And why do some people seem to have it together so easily?

How is it that they can make it to the gym every day and bring salads to work for lunch and it looks like they’re not even trying?

The answer is NOT that they have some unlimited reservoir of willpower.

No. Recent research has proven, without a doubt, that you cannot make changes like this–changes that last–with willpower alone.

In fact, research has also shown that our willpower is a finite resource. We have only so many decisions that we can make each day before we run out of willpower. Researchers call this “decision fatigue”.

So, while we may be able to exert willpower to do something once or for a limited period of time, it’s not a good strategy for the kinds of long term change that a healthier lifestyle requires.

Rather, the trick is to change your environment in ways that make it easier to succeed–that remove as many decisions from the equation as possible, so that you don’t have to rely on willpower.

Let me give you an example.

Emily, the TC manager, had never gone to a gym or a group exercise class before she joined us as a client 8 years ago. Plus, after back to back pregnancies and the exhaustion that came from having two kids under 2, she felt very out of shape. And the only class time that worked for her schedule was 5:30 am… but at the time she was not a morning person.

So coming to our classes was a BIG leap for her.

She realized that, in order to get herself out the door, she would have to do some things that made getting up as easy as possible (and unavoidable!). Here’s what she did:

  • She moved the alarm clock so that she had to get out of bed to turn it off, lol.
  • She laid out all of her clothes and shoes, along with her wallet, keys and water bottle, the night before.
  • She made a smoothie the night before and put it in the fridge, so that all she had to do was get dressed, brush her teeth, grab the smoothie and walk out the door.

With these actions, she made it easy for herself to get up and going by having everything ready–she didn’t have to think about what she was wearing, or what to eat beforehand, etc. She also made staying in bed hard, by moving the alarm clock across the room.

She became a regular at 5:30 and, before long, she started to not only see the benefits of the workouts, but she met people and found herself enjoying both the community and the classes. Working out became easy and, ultimately, part of who she is.

There are other examples of clients who have changed the route they use to drive home from work so that they don’t pass any fast food restaurants that might tempt them to stop.

Many purge their house of all sweet and/or salty snacks, soda, or maybe even alcohol.

I fall into this category–Tessa will tell you that if I have certain things in the house, like M&Ms or chips, I’ll eat the whole bag. The only way for me to avoid that is to not have them around at all.

So what habit do you want to start?

What can you do to make it easier… to smooth the path?

Conversely, what can you do to make it harder to slip back into your old ways? Can you do the equivalent of moving the alarm clock or changing your route home from work?

How can you get your willpower out of the equation and instead program your environment so that you make the decisions you want to make?

If you can figure that out, you will unlock your potential for lasting change.

Check out our second mindset installment here!

 

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.

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.

Life Lessons on My 34th Birthday…

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Life Lessons on My 34th Birthday…

Holy smokes, where did time go?  It feels like just yesterday I was 20 years old and getting certified as a personal trainer. I have tried to take a step back, take a few deep breaths, and think about a couple of life lessons I have learned over the past decade post college.  I will break it up into a couple different categories.

 

Training Client Lessons:

Weight loss is less about calories in and calories out, and more about the state of mind of the individual and their environment.  In other words, it has more to do with the thoughts in their head, their beliefs about themselves, the friends they choose to have, and the small daily choices they make.

Exercise and eating healthy has to be done consistently.  I am amazed at how quickly we can gain weight, lose strength, reduce energy, etc by eating poor and moving less.  Consistency trumps nearly every other variable.

Who their friends, family, and coworkers are means so much.  If I have a client who has an unhealthy (define that however you want) family that they live with (spouse especially), unhealthy friends (or lack of friends), and a low morale/unhappy work environment, it is going to be nearly impossible to see lasting change unless something changes in some of these areas of their life.  Social belonging and mimicking is so strong and powerful.

For people in their 50s, 60s, 70s, and beyond, strength training and interval cardio is the best drug we can give anyone to have youthfulness.  It’s important for everyone, but it becomes ESSENTIAL as we age.

Show me someone who is committed and I will show you someone who will see a massive transformation.  100% commitment is essential.  This doesn’t mean 100% perfection, but it means that despite obstacles and barriers, their motto is keep moving forward and overcoming.

 

Business Lessons:

Never stop learning, adapting, and changing.  If I still had only our bootcamp programs like 3-7 years ago, I would be out of business right now.  We must continue to improve, evolve, and grow.

I can’t do everything.  For the first 5 years of my career it was mostly me doing everything.  It worked for awhile, but not only did it become unsustainable, it limited the growth and how many and how well we could serve people.  Plus it built up a lot of additional stress in my life.

It’s not about me.  It’s about you.  While I hope to lead by example and share my successes and flaws with you, it really isn’t about me, it’s about you.  How can we help you reach your goals faster, better, and with more joy and happiness?

Similarly, the TC isn’t my gym, it’s our gym.  I still feel the pressure to be here 70 plus hours a week to see all our clients each and every day, but I have realized that again it’s not about me, its about you, our incredible community, and our awesome staff.  If I am not around 24/7 it will still run smoothly, assuming our systems are in place.  This has taken a tremendous amount of stress and worry off of me, but it is still a work in progress.  I struggle with guilt a lot. =)

Have the best staff, treat them as well as possible, and make the work environment meaningful, healthy, and positive.  I look forward to finding more and more ways to make it even better.

There will be many hard and lonely days, but with a positive attitude, great support, and a strong work ethic, good days lay ahead.  I believe owning a fitness business is one of the hardest businesses in the world to run.  I won’t go into all the reasons why, but it is SO hard, which is why the average fitness business goes out of business in less than 2 years.  While it is extremely difficult, I don’t know of a more rewarding and meaningful line of work to do.

Change is a good thing but can suck in the short term.  Losing our building last year unexpectedly caused a lot of stress and challenges, but a year later it is clear that it was for the best.  We have a much nicer spot for our clients and staff, and we can’t ever get kicked out again.

It’s ok to be scared.  Similar to the above paragraph, this has been a scary year financially.  Besides investing a large amount of money over the past decade into hiring coaches and teachers to teach me, I live a very simple low cost life.  This year, I went over $1.3 Million into debt to be able to see the Transformation Center become a reality and to purchase our small home.  Getting out of our comfort level is when massive growth can occur in all areas of our life.  I have over 18 employees/team members that expect a check each month to support their families.  While it is super scary, it is also very rewarding and I don’t take it lightly.

Have a plan, but be willing to adapt.  If you would have told me 5 years ago that our Fit over 50 program would be our largest program and that we would be having as many men joining as women, I wouldn’t have believed it. But things evolve and we become clearer on what we do best as we listen to feedback.  It’s been so awesome to see how things evolve.

 

Marriage and Relationships:

I am pretty new to the whole married thing (6 months) so my lessons here aren’t very many yet.

Marry your best friend.  If you love spending time with that person, it will make it much easier to spend the rest of your life with them.

Make sure you have similar beliefs on the most important things in life.  For me this is our Christian beliefs, our desire to have 3-5 kids, consistently eating healthy and exercising, high level of positive attitude, and unwavering belief in one another.

There are things you must give up/sacrifice.  Just like most great things in life, if you want it, you must change or do things differently.  Single life was awesome and I am grateful for the decade of adulthood I got to spend in that stage of life. There are many things that go along with that lifestyle that I can’t do now, but that is ok because it opens up even more amazing experiences.

Communication and expectations are key.  Generally it isn’t what you did that necessarily was the problem, it was that it wasn’t communicated properly or at all and didn’t meet the other person’s expectations.  Tessa doesn’t get upset at me if I am 15 minutes late for dinner, she is upset if I don’t let her know that I am going to be 15 minutes late for dinner. 🙂

 

My own health, fitness, and life lessons:

Life is fragile and can’t be taken for granted.  Duh… We all know it but until it hits you personally, it is hard to fully grasp.  In the past 5 years, I lost both of my grandmas, who I was very close with, my mom, my mother-in-law, brother-in-law, sister-in-law, and almost lost my 24 year old brother to a stroke, along with many other friends and former clients getting very sick or dying.

There is more to us than our bodies and here on earth.  Here is where we may disagree and that’s cool!  But for me I believe we are a Spirit being and live in our temporary bodies, but when our bodies die here on earth our Spirit (which is who I really am) will spend eternity in Heaven with Jesus if we choose.  This belief and relationship not only helps me get through tough times throughout my day, it also causes me no fear of death.  I don’t want to die yet, I feel like I have a lot to still experience and give here on earth, but if I were to get hit by a truck today while biking and die, I don’t fear it.

Don’t limit your potential, and take inventory of the dialogue going on in your head.  I won’t spend too much time on this because I have written many times about it, but I got into triathlons and Ironman 18 months ago because I found it to be something that I initially didn’t believe I could do.

I had many stories I told myself, like I can’t swim, my knees are too bad to run, I am not an endurance person etc.  I realized these stories weren’t really making me a better person and were preventing me from realizing my potential.

It wasn’t until my mom’s unexpected death kicked me in the butt that I was ready to commit.

Committing doesn’t mean you know the path, or have all the answers.  Committing only means you are going to figure it out one step at a time.

Simple is more… I have been getting into the minimalist movement just a little bit.  Nothing too extreme, and it has become harder now that I have a house, but I’m not buying things for the sake of buying them. Rather I’m asking if this is something that brings me joy or happiness or reduces my pain.  If I can’t answer that with yes, I generally won’t buy it.

Less stuff means fewer things that break or need fixing, fewer things to lose, less space needed for storage, and fewer decisions you need to make, plus more money to spend on the things that really matter in life.

Lastly, be diligent about what you let your eyes see, and your ears hear.  Whatever you allow to be inputted will greatly affect you, even if you don’t realize it.

I personally chose to limit time spent with Debbie Downers, gossipers, news media, and conversations over a minute that include too much complaining.  I also avoid most movies (I don’t really enjoy them), but I definitely avoid any movie that includes violence or other very graphic scenes.

Instead, I choose to watch/listen to inspirational stories of people overcoming obstacles, good things that are happening in the world, and all the exciting changes that are progressing society.

I spend time with people who smile a lot, are driven and passionate, see the glass not half full but overflowing, and believe that anything is possible.

Thank you so much for reading this and investing a few minutes of your day.  Feel free to share with me some of your life lessons.  We can all learn from each other.

Keep moving,

Dustin

 

A Sample Day of Healthy Eating for Me

By | Uncategorized

A Sample Day of Healthy Eating for Me

I get asked all the time what I eat. Somehow people think I am this perfect angel who only eats kale, organic berries, and triple purified water.

While I would say I do eat pretty well, I live by the 10-20% moderation rule where I am ok not eating well for a small % of the week’s meals.

So ice cream once a week, maybe a frozen pizza—it’s not the end of the world. But for most meals, I eat real and eat clean.

Here is a sample day’s worth. I will preface this by saying this isn’t what I am currently doing, since I am training 15 plus hours a week for Ironman so my calories and carb needs are much higher now. I might have what is below but will eat larger portions or include more carbs with the meals.

This would be more for a typical pre-tri diet where I am only exercising 4-6 hours a week:

Breakfast: 6 whole local free range eggs, cooked in about a tablespoon of coconut oil, scrambled with a cup or two of veggies. Possibly an apple or some berries if it is a big workout day.

Snack or post-workout: Smoothie at the TC made with frozen berries, whey protein, almond milk, and our hydrolyzed collagen.

Lunch: Huge salad with dark leafy greens. Protein would be chicken usually but could be steak or fish. Fats would be olive oil and vinegar with some slivered almonds or other nuts.

Snack: String cheese, a natural (non-nitrate) local beef stick. Possibly a handful of raw nuts if still hungry.

Dinner: Protein (different than lunch) so it might be fish, beef, chicken, or something else. Will have at least one main non-starchy vegetable. Asparagus has been a favorite lately, but brussels sprouts with a tiny amount of bacon has been another favorite. Low carb is important in the evenings unless you are exercising hard at night.

Water intake is about a gallon and I do my best to spread it out throughout the day.

For women, reducing portion size by about 30% is probably best.

These are very general guidelines but I hope that gives you an idea of an ideal eating day with the combinations of fats, proteins, and carbs.

The more you can avoid:

-Alcohol
-Fruit juices
-Enriched wheat anything
-Vegetable oils (canola, soy, etc)
-Added sugars
-Processed products

The much healthier, leaner, and more energetic you will be.

Keep moving,
Dustin Maher

Your Body Doesn’t Care What Season It’s In…

By | Uncategorized

Your Body Doesn’t Care What Season It’s In…

This marks my 12th year as a fitness professional and with that comes a lot of experience and trends that I see in people’s attitudes and beliefs.

In the Midwest at least, we have 4 distinct seasons, which affect people’s activity levels and beliefs around those different seasons.

During the winter months of cold and dark I hear excuses like, “It’s too cold to go workout… It’s too hard to get up when it’s dark out to exercise… There are too many holiday parties that sidetrack my fitness…”

Then there is the spring… “It is getting nicer outside so I don’t want to workout inside… I have spring break trips planned… It is the end of the school year and there are so many activities I need to go to…”

For the summer months… “It is way too nice to be inside working out… I am going on a summer vacation… The kids are out of school… I get enough exercising doing lawn work and gardening… I like to walk or go on hikes…”

In the fall I find the excuses are less, and the damage done from the past 9 months is motivation enough for some to start looking at their exercise and nutrition habits, but still there are many excuses.

You get the point.

Your body craves eating real food and engaging in regular strength training and cardio.
It doesn’t care what season it is.

Consistency is king.

That is why there is no “good time” to start. The best day to start was yesterday, and the second best day is today.

This reminds me of getting ready to jump into the pool for swim practice. I know it is good for me, I know I need to do it, but I know the momentary “cold” that I will feel when my body submerges into the water is uncomfortable.

But once I jump in and have those 5 seconds of discomfort, I am acclimated and good to go.

So if you have found yourself making continual excuses, do yourself and those you love a favor, and jump in with both feet and commit.

Keep moving,

Dustin Maher

Does Fear Prevent You From Starting/Reaching Your Goals?

By | Uncategorized

Does Fear Prevent You From Starting/Reaching Your Goals?

I posted this on FB, but I wanted to go into a little bit more depth. Over the past three weeks, I have spoken with close to 150 people who have considered committing to our Killer Kurves 12 week lifestyle transformation program, which just happens to cause people to lose a lot of weight in the process.

To qualify, a person must need to lose 40-200 lbs of fat, and for many, committing to the program is one of the scariest things they could ever think to do.

Fortunately, we have 97 people who are going to face those fears and start our 12 week program.

So many let fear and other excuses rob them of their Transformation, and 6 months from now they will be in the same situation or even worse.

Wish you could commit to things despite fear?

Click here to watch a short but entertaining video with Will Smith

He shares a powerful story about skydiving. We both share a similar belief about fear and it is why I believe everyone should skydive at least a couple times in their life. It is extremely empowering and transformational.

I wish I had a magic formula for you to use to overcome fear and commit, but I don’t.

Nike has it right… Just do it.

Some of the most magical and memorable moments in my life came when I felt a lot of fear but just did it.

Here are a couple that come to mind over the past few years…
-Proposing at the finish of Ironman
-Skydiving
-Going 7 figures into debt to invest in the building for the Transformation Center
-Signing up for Ironman
-Taking my first swim lesson
-Speaking in front of hundreds of people
-Bungee drop
-Asking a girl I had a huge crush on out on a date
-Traveling alone to Africa
-Committing to do a fitness model runway show
-Going 50 plus mph on my tri bike

The list could continue to go on but in all these situations I had a pit in my stomach and in some cases got sick to my stomach. Once you make the commitment and take that step, you find the only regret is that you didn’t do it sooner.

Keep moving,
Dustin Maher

Weight loss saves a marriage!

By | Behavior Change, Blog, Transformations, Uncategorized

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

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

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

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

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

Here is a short excerpt from their experience…

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

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

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

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

Keep moving,
Dustin Maher

4 Part Formula to Success

By | Uncategorized

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

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

Dream – Believe – Dare – Do

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

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

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

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

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

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

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

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

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

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

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

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

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

Keep moving,
Dustin Maher

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

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

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

 

 

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

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

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

DOERS:

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

SAYERS:

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

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

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

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

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

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

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

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

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

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

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

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

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

You can do it.  I believe in you.

With love,

Dustin

 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Keep moving,

Dustin Maher

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

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

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

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

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

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

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

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

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

I have become hyper sensitive to this.

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

Here are some differences between the DOERS VS SAYERS:

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

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

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

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

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

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

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

Are you a DOER or a SAYER?

Keep moving,
Dustin Maher

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

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