Tag

Six Week Challenge

Farewell to My Hero… My Mom

By | Fit Moms for Life Pledge, Fit Moms for Life Six Week Challenge, Health, Lifestyle, Moms, Mothers, Transformation Center, Uncategorized

I unexpectedly lost my hero today…

My mom passed away peacefully in the arms of our family as we sang worship songs to usher her into her eternal place in Heaven. 21 hours earlier, she suffered a massive stroke in her brain and the doctors did all they could to keep her on life support until we could all get there to see her.

1 MomIf I could sum up her life it was:

  • love Jesus
  • love dad
  • love kids
  • love friends
  • serve others

While sitting in the ICU holding her hand, kissing her forehead and shedding a lot of tears, I decided I needed to write her a letter, which I want to share with you below. I read it aloud to her and to everyone gathered around her bed. It took me a long time to get through all the tears but at the end I had made peace with whatever was going to happen next.

I share this intimate and personal letter with you in hopes of honoring the incredible human being my mom was.

1 Mom 2“Mom, I can’t believe I am sitting here watching you lay motionless without the ability to do anything but pray and write out my thoughts. For 32 years, you have been my rock, the woman I looked up to. I know life is like a vapor and I thank God everyday for breath and health for all our family but experiencing this firsthand, with no warning, is more painful and raw than I could have ever imagined.

You were the perfect mom, you had unlimited patience, kindness and compassion and love towards me and every person you came in contact with. You were the rock of
health, never having gone to the hospital except to deliver your 4 children.  I can only remember one or two times in my life that you had more than a cold. 
I know we made you proud because you would tell us almost everyday. I have no regrets about our relationship. I am thankful for the nearly daily phone calls we would have in my 20s and early 30s, all the trips to and from Madison and telling you I loved you and you telling me the same.

You were the most amazing wife for dad. You have set a very high standard on who I will marry someday, that is probably why I am still single at 32. If this is your time to meet Jesus (I hope it is not quite yet), we will take care of dad and make sure he has everything he needs, maybe even a chef. I can’t change what is happening but I can step up my game and be a bigger man and extend your legacy here on earth. You are the most spiritual woman I have ever met and showed Jesus’s love each and every day. 

You inspired me to inspire others.

You believed in me when I didn’t believe in myself. 

I love you more than I have ever told you and you will be in my daily thoughts and prayers until the day we meet in Heaven.”

Your eldest son, 

Dustin

While watching my mom quietly sleep, I kept asking the question how can her legacy continue on? She believed so much in the Transformation Center and all of the Fit Moms for Life programs.

Then it hit me, let’s create the Joy “Fit Moms” Scholarship fund to help others who desperately want and need what the TC and FM4L have to offer. I have set up a GoFundMe page in the hopes of raising at least $15,000 and hopefully much more. These funds will be used to give partial scholarships to the TC to those who apply.

Donate here->-> http://www.gofundme.com/fitmoms

The initial goal was to raise $5,000 but from the very generous donations so far, we should be able to far succeed that.  Thanks in advance for honoring my mom and giving the gift of life and transformation to a deserving person. Donate here->-> http://www.gofundme.com/fitmoms

 

This made me really sad…

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

I had an exciting and sad experience.
 
Let me explain…
 
I love playing frisbee golf.  It is like golf but you use special discs and throw into chain baskets.  I have been playing for about 5 years and have my entire family hooked on this sport. I try to play 3-5 times each week.

A few years ago, I got my first “ACE”, a hole in one. Last week,  I made #2. I couldn’t find anyone to go with so I was alone on hole #4.  A 250 foot shot over about 25 foot high trees, which blocked the basket I am aiming for. The throw just scraped over the trees.  It seemed like it was a good shot.  Then I heard the best sound in disc golf… chains! I sprinted around to see if my disc just hit the chains and bounced out or actually landed in the basket.
 
DiscIt had stuck in the basket!
 
There was a girl at the top of the hill by the hole and she saw the whole thing.  I didn’t have anyone else to celebrate with and as I am running to the basket to get my disc in excitement, I exclaimed to her, “did you see that?  I made a hole in one.” In a mean and nasty tone she replied, “who really cares?” That instant, my joy turned into a little bit of sadness.  I was sad there wasn’t anyone around to celebrate who appreciated the accomplishment. A few holes later, I came up to a group of guys who were playing. They asked how the round was going and I got to tell them about my ace.  They were all excited for me and we had a little mini celebration.  I felt a bit better. Then, when I got back to my car, I sent a voice text to my 3 disc golf buddies who usually play with me and we celebrated over text.
 
This got me thinking…
 
The power of the Transformation Center and Fit Moms for Life community. Chances are you have made some small and big “wins” toward reaching your health and fitness goals.  Like me, you probably want to share that success with others. But do you have people in your life that will truly (and genuinely) appreciate the success or progress you are making?
 
That ace of mine wasn’t nearly as special as if all my disc golf friends would have been there to see it and celebrate it with me.  Fortunately, I could still let them know after the fact. But you might not have that positive support, you lose five pounds and you are excited and tell your husband, and all he says is, “you will probably gain it back next week.”   
Or… You are out with your girlfriends and you brag that you ran 1 entire mile without stopping and one of your friends says, you are going to probably hurt yourself if you keep running. Or… You kicked the nasty soda habit and your coworkers make you feel stupid for drinking water when you go out for lunch.
 
These comments and lack of support are toxic towards your long-term success. PLEASE find a community of like-minded people who you know have your back and will be genuinely happy when you have success, even if it is as small as passing up the drive thru on the way home from work. I am here for you. Take action and find yourself a community.

Lessons Learned from Fitness Workshop (controversial)

By | Balance, Behavior Change, Fabulous Over 50, Fit and Fabulous Over 55, Uncategorized

Last weekend, I took several of my trainers to Milwaukee for a fitness conference focused on transforming those from age 55-95 years old. Our instructor was a fitness expert out of Florida, go figure, and we learned so much when it comes to helping people age as awesome as possible. You might not be 55 or older yet, but chances are you have family members who are, and if we are blessed, we all will see the “golden” years for ourselves.

Here were some of my biggest takeaways:

As we age, we are less able to process protein.  For example, if a 25 year old can process 50 grams of protein, someone older could only process about 20 grams!  The take-away from this is to consume higher level of protein all throughout the day.

Five-ways-baby-boomers-can-stay-healthy-as-they-exercise-The American Heart Association recently took away their claim that 1 glass of red wine is good for the heart. Little to no alcohol is best as we age.

-Our thirst mechanism doesn’t work as well so staying hydrated and drinking enough water throughout the day is essential.

-The first thing to go fitness wise with age is power, so training for power becomes essential to maintain high function.

-Brain plasticity (the ability of the brain to create new neural pathways) was believed to end at the age of 35, but the latest research now shows that brains can still lay down new neural pathways into their 60s, 70s, and 80s.

-Memory and brain issues arise mostly because there is lack of blood flow to the brain, slowly killing off certain parts.  Exercise and proper eating promote increased blood flow to the brain improving memory and function.

-Our diaphrams are responsible for inhaling and exhaling and get significantly weaker as we age.  Focusing on deep diaphramic breathing will increase blood flow to the entire body, including the brain.

-Falls occur in those who have the weakest INTERNAL core muscles, hips, and glutes. Focusing on stabilization exercises are so important.

Aging is inevitable, but the quality of those later years are highly determined by what we do each and everyday now! Our Fit Grandparents programs at the Transformation Center has grown so quickly we are having to hire more and more trainers.  There is really no other programs in the area like what we are doing.  I am holding a a few more free exercise workshops next week. –>-> Click here to learn more. <-<-

I have been receiving requests from all over the world to create online/dvd programs for those over 55 years old. I plan on working on this over the summer.

Speaking of protein, our Hydrolyzed Collagen is now back on Amazon after having been sold out for the past few days. The joint pain relief, stronger hair and nails, and weight loss stories I have been hearing have been incredible. ->-> Click here to order yours right now. <-<-

I was wrong.

By | Balance, Challenge, Flexibly, Health, Strength, Uncategorized

This weekend, I am headed to Phoenix, AZ for the Function Aging Institute.  A fitness conference bringing the brightest minds in the world together who look to serve those 55 years old and above. It happens to land on my birthday (June 13th), but spending my birthday learning practical ways to help you improve the quality of your life is a pretty awesome way to spend a birthday if you ask me. I turn 32, and it has given me an opportunity to reflect back on the past 10 or so years of my personal workouts and the workouts I provide to my clients.
 
Back in my early 20s I would consider my workouts to be “bodybuilder” type workouts (although I never achieved massive muscle gains).  I would lift as heavy of weights as possible for 8-12 reps, 2-3 sets, most days of the week breaking my body up into “parts” and avoiding cardio like it was a toxic virus. While there was nothing inherently wrong with this type of training (and a lot of things right) it didn’t give me the same results as I am seeing now.
 
Call me old, but I am now more focused on WHAT I can do, rather than HOW I look. Don’t get me wrong, I still have some vanity and want to keep a 6 pack as long as I can, but HOW I feel and HOW I MOVE has become much more important.
 
I came across an old pic from 10 years ago (left) and a pic that was taken last week (right).

1_a_dustin

You can see in the pic from 10 years ago, I was a little more muscular, definitely had a bigger chest, and maybe a bit bigger arms. But looking back now, I wouldn’t consider myself to have been in great shape.  I could hardly run more than a couple blocks, my cardio was so bad, my legs were very weak (I skipped leg days), and my balance and agility weren’t great.
 
Fast forward 10 years, and I can MOVE better and FEEL so much better.  My joints don’t hurt anymore, I have much better endurance, and my resting heart rate is lower.  I am better at sports then when I was in high school and college, and I am more well rounded. I certainly can’t bench press as much as I use to, but I realized unless I am crushed under a car or trying to show off and do push ups with a girl on my back, it doesn’t really matter whether I bench press 200 or 300 lbs.
 
Why am I sharing all of this with you?
 
I encourage you to shift your focus from what your body looks like, to how it feels and moves.  Our bodies are our most valuable vehicle. When we move it the right way (exercise), and fuel it with the right foods, it will take us to amazing places and not limit us in the future.
 
I have created an online 6 week program that gives you the EXACT done-for-you workouts (you still need to do the workouts of course), and eating plan that I use and my clients use to get a body that looks great, but more importantly, moves and feels great. ->-> Click here to learn more. <-<-
 
If you are local to Madison and over the age of 55 and are looking to feel and move better our sold out program is now accepting 5 new clients.  Click here to learn more and to apply if you feel like you are a good candidate.

The Best Diet Pill in the World!

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

Ahh diet pills…

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

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

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

Can I be honest for a second?

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

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

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

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

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

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

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

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

 

Inspiring story of how one woman lost 48lbs and continues to lose!

By | Challenge, Health, Killer Kurves, Mindset, Nutrition, Transformation Center, Transformations, Uncategorized

Do you have significant weight to lose and feel overwhelmed as to where to start?

Are you the caretaker for many people in your life and find that you’re constantly putting yourself last on the list?

If so, you are really going to enjoy the interview I have for you today! Jody, first started with our FM4L 6 Week Challenge (available to anyone in the world), and then transitioned into our fast growing Killer Kurves program, also known as K2.

Jody has an infectious smile and personality that brightens up the room. I am so proud of her on-going transformational journey and her dedication to this lifestyle change!

Here is the interview with Jody:

Share a little bit about yourself and your background with your health and fitness.

I swam competitively since I was 5 years old through high school. Also, I started running long distance on the track and field team in junior high through my junior year in high school. I kept up my fitness routine in college, as I didn’t want to gain the dreaded “Freshmen 15”. I was really good my first two years of college at the University of Wisconsin-Madison; however, when I transferred to University of Oregon, I gained the “Junior 20”. I have always been cautious about my health and my weight, as my father had diabetes and we watched what we ate as a family. Everywhere I have lived I have joined a gym (usually at the start of a new year). I would go for awhile, until I was bored or didn’t see any results.

Where was your life before being introduced to FM4L and Killer Kurves?

2First off, I am a people pleaser and go with the flow kind of gal. The last time I really wanted to lose weight was in 2006 when I went through a bunch of medical tests to make sure I was healthy enough to give my dad a kidney. He had diabetes and was on dialysis at the time. It is amazing what you can do when you put your mind into it.

So in June 2006, I donated my kidney to my dad. It was great recovering with him over the next month and to watch his energy come back. I would love to say that he is doing great today; however, he passed away suddenly of a massive heart attack in 2010. It was shocking and very hard on my whole family.

In the 4 years after his death, I have gained quite a bit of weight as I was always thinking about how my mom was doing and not really caring about myself. Since my siblings all had significant others and kids, it was up to me to be strong for my mom. I didn’t want her to worry about me as I was alone and didn’t have anyone to lean on during this tough time, so I would visit her every weekend for a couple of months, just to be with her. Over these years I found out that she is one of the strongest women I know and I so admire her.

I knew I really needed to work on my health as I would get depressed and not really care how I looked. I would enjoy my time just chilling at home and not going anywhere where people would see me. My mom was very supportive and would kindly remind me to take better care of myself but I really didn’t know what to do. I didn’t know how to change my mind and attitude, until I went to visit my doctor in 2013 for a checkup and she listed obesity as a health issue in my chart.

I had avoided going to the doctor for many years, as I didn’t want to be reminded about my weight. This time, I wanted the Dr. to tell me I was healthy and surprise, I was told I had a disease of obesity, which I could fix. Your program has helped me better my life. I can do something for myself and not feel guilty about it. Now, I feel that I’m really living my life instead of just existing here on Earth.

How did you hear about my program? What were your initial thoughts? Where you skeptical?

I heard about your 6-Week Challenge program through my work. You came for an informative lunch-N-learn discussion. At first I wasn’t going to attend, it was Fit Moms for Life and I wasn’t a mom. I asked one of my co-workers, who invited me to go to the lunch and learn with her, why I would attend something that wasn’t relative to me since I’m not a mom. She explained that it wasn’t just for moms – it is for anyone who wants to improve their health, so I went to your talk, joined the FM4L challenge and it has changed my life!

I walked into my work’s cafeteria bright and early on that Tuesday morning excited, nervous, anxious, and definitely not knowing what I was getting myself into. At first, I didn’t think this program would be any different than any other weight loss program I tried. I figured it was just for 6 weeks. I can try any program for 6 weeks. I still remember waking up the next day after the first workout and I could barely walk. My whole body was so sore and it was so hard to getting up from my office chair. I kept telling myself that it is a good hurt and that my body is waking up.

As you were in the program what were you enjoying? What were some of the challenges you had to overcome?

1I really enjoyed actually moving my body again with a big group and learning different exercises. I also enjoyed learning more about myself and why I was actually attending the program through the weekly questions. I also liked the Fit Moms for Life wristbands which were provided. I believe that having that physical reminder on me has helped me stay with the program and make it a true lifestyle change. I loved going through this journey with others and sharing my successes and struggles. In the past, I would always try to tackle my weight loss by myself as I would only disappoint myself and not let others down if I didn’t follow through.

I have come to realize the importance of community and especially being part of the right community, where you feel comfortable sharing your journey. When I started the 6-week challenge in May, I didn’t feel comfortable or safe to share as much with that community, as they were on a different journey and had different goals then me.

This all changed when I started Killer Kurves, where I was among people who knew the struggles and hardships of trying to lose weight. It is so refreshing to have the right people around me for help with my struggles. The K2 program has helped me open up more to people and to feel more confident and proud of myself.

How is your life different now than it was before being introduced to my program?

I can’t believe how much I have grown in strength and confidence over these past 6 months and I’ve realized that this journey is not just about my weight loss. As of today, I have lost 48 pounds and over 25 inches (10 inches just on my abdomen!). It is a good start to my journey, but I’m not done yet. I am more positive now at work and not so negative in daily situations. With the weight loss, when I smile, my dimples are showing more and I’m loving that.

How has other areas in your life improved besides losing weight and toning up?

My work environment has become more positive and I’m not dreading going to work these days. I’m becoming more talkative and opening up more to people. One of the big improvements in my life is having my spiritual life back. I have had a strong relationship with God previously; however, it changed when my dad died. I was very honored to be the one to give my dad a kidney to make his life better – I thought that was my purpose in life. When Dad died suddenly, I was very angry with God . I’m happy that I have that relationship back in my life these days.

How has the reaction been with your friends and family. Do they treat you differently? Do they try to sabotage your results? How have you handled all of that?

It is really awesome that people at work are noticing. It has been exciting that people are coming up to me saying that I’m looking good and noticing my hard work. At first, I would take the compliments but not really acknowledge them, as I knew I had a long way to go until I hit my ideal goal weight. Now, I’m very proud people are noticing and thanking them for saying something. I’m embracing the change.

How has your eating improved? What is your eating like now?

Before the program, I would rarely bring in a lunch to work and if I did it would always be a frozen dinner. Living alone, I would go to fast food places on my way home from work for dinner. I would rarely cook dinner for myself. I didn’t eat many veggies, I usually reached for fruit if I was thinking about eating something healthy.

With the program, I have learn so much about nutrition and continue to learn more. The main nutritional change I have made is making sure I eat a protein or fat with a carb – no eating carbs alone anymore. Today, I enjoy planning and preparing my meals daily, including my snacks. I learned that I need to plan and prep all my meals for the week on the weekend or I make really bad choices with my eating during the week.

Examples of my breakfast, lunch, dinner, and snacks today are the following:

Breakfast: 2 fried eggs in butter with wheat toast or Greek yogurt with granola and honey

Lunch: mixed green salad with multiple veggies, baked chicken leftovers from dinner

Dinner: Eat leftovers from previous night or make another recipe.

(My favorite recipes from the FM4L 6 week challenge are: sloppy joes with romaine lettuce, chicken enchilada bake and turkey chili)

Snacks: string cheese with sliced cucumbers or almond butter with apple or cottage cheese (2%) with carrots

Lastly, your best friend comes up to you and is considering joining the program you were just on. What would you say to them?

I love Killer Kurves and the support and encouragement I get from everyone there, especially from the trainers Monique and Shelley. They make me believe I can do these workouts and deserve my sweat 🙂 I love the community it brings me and how they motivate me to continue on my journey. I feel I can be myself with everyone there and they accept me for me. Even though I will continue to be nervous driving to the Transformation Center, I have embraced that feeling knowing that I’m improving myself one day at a time.

Thank you Jody for sharing your on-going K2 journey with us. I know you inspire others with your dedication and commitment. Jody is an ordinary person who made a commitment. The commitment wasn’t just to lose weight – the commitment was to sign up and show up. That is all I ask from you. This program works! Showing up and becoming part of this community is hard to describe until you are in it. Just take the chance and join K2. You deserve this-do it for yourself!

The #1 Thing Required to Lose Fat and Transform Your Life

By | Behavior Change, Fit Moms for Life Six Week Challenge, Flexibly, Health, Lifestyle, Mindset, Nutrition, Uncategorized

The Actor Hugh Laurie once said, “It’s a terrible thing, I think, in life to wait until you’re ready.” I agree with this quote and believe that actually, no one is ever ready to do anything. There is almost no such thing as ready. There is only now. And you may as well do it now. Generally speaking, “now is as good a time as any.”

I was standing on a big pier 25 feet above the water in my swimsuit shivering. It was about 40 degrees and we had pulled off the side of the road heading up to Whistler, BC. I was with a bus full of guys and we were told that on our way up to Whistler to ski, we would get to enjoy some natural hot springs. Awesome!  Except it was all a lie…

Instead, we were standing half naked, out about 75 yards into an inlet off the Pacific Ocean fed by glacier water. It was freezing!  I am not very comfortable in water and VERY scared of jumping into it from more than 10-15 feet. There were 25 guys and we were all huddled around, scared to jump from this height and not excited about the 100 yard swim back to shore in the ice cold water. About 5 guys refused to do it and walked away. That left 20 of us standing around, shivering.

Finally, one guy climbs up onto the railing, yells out an inspirational quote, and does a back flip into the water. Within moments others started to jump in. I wanted to jump in so badly, but every bone in my body really wanted to run back to the bus and put on some warm clothes. This cold water plunge was far more terrifying to me than skydiving, getting chased by hippos in Africa, or skiing double diamonds in the Rockies.

Everyone had left or jumped in, until it was just me and two other guys. They saw the terror in my face and said “Dustin we are going to do this together.” In that moment, I ignored all my fears and excuses, climbed over the railing and all three of us jumped in together. The jump wasn’t as bad as I anticipated and the impact into the water was fine. The frigid water instantly took my breath away, adrenaline kicked in and I doggy paddled back to shore faster than I thought was humanly possible.

What is the point in sharing this story with you?

In the past two months I have seen more people take the “leap” with me to start their own personal health transformation. But for as many people who have taken this leap, just as many have made excuses, deciding to wait until spring, believing there will be a better time.

In the New York Times bestseller “Younger Next Year,” the acclaimed author and doctor describes each day we grow older and age, as another day we ROT. It is only through consistent exercise (6 days per week) plus healthy eating, strong relationships, and enough rest, that we slow down and delay the “rotting” process. I want to say to these people who have decided to wait, “You think after you have rotted for another 3 months, will be a better time to start?” (I don’t say this, though, don’t worry:-)

The time is now and the day is today! I know some of you may be going through some really tough issues right now. Relationships may be strained, maybe your job is stressful or non existent, maybe kids are out of control, or your parent’s health is deteriorating, etc. Situations are not ideal, I get that, but… If you don’t take care of yourself, who will? Nobody.

I hope you are ok with this tough love. I just want to see you succeed. This past year I have been more and more convinced of the power of exercise, nutrition, and a community to love and support you in your journey and I want that for you. In an ideal world, I would have taken swimming lessons, I would have trained in cold water to get acclimated to the shock the body experiences, I would have practiced jumping into water from heights, but there isn’t always time to fully prepare; sometimes we just need a kick in the butt and encouragement and support from our friends and family to help us take the leap.

I hope this message fires you up and gets you to take action – NOW.  I care about you and am wildly passionate about your success.

If you are ready for transformation and looking for a plan to get you there, our digital 6 week challenge includes workouts, weekly video teaching segments, awesome eating plans and recipes, a workout guide, plus online support. This FM4L 6 Week Challenge will give you the kickstart you need! At $1.25/day, this investment in your life and healthy is insanely affordable!  ->-> Click here to sign up

5 Lifestyle Hacks I Use to Stay Lean

By | Balance, Behavior Change, Fit Moms for Life Pledge, Fit Moms for Life Six Week Challenge, Health, Healthy Snacks, Mindset, Uncategorized

The other day I shared with you the idea that your environment will trump your willpower long term. Today I want to share 5 things that I have implemented in my own life to reduce the amount of willpower I need to exert to stay lean, healthy and fit.

These rules I have put in place are based off me knowing my own tendencies which are:

  • I will finish anything in front of me. This includes the entire bowl of candy, or family sized bag of chips.
  • I will find excuses to skip workouts when I don’t feel like working out, which is most days.
  • I have extreme tendencies, which goes along with #1.

Knowing my own tendencies, I have created the following 5 lifestyle hacks to ensure I stay true to my health goals:

1. I have multiple workout partners so if one is sick, traveling, or unable to make it, I have others who are counting on me to show up.

2. I don’t bring any processed food into my apartment. The exception to this is when I host a party but I make sure the junk leaves my home when the party ends.

3. I don’t purchase liquid calories. I don’t buy soda, juice, coffee, etc. This saves my money and my calories.

4. I don’t drink alcohol. I doubt I would be able to drink responsibly given my tendencies, so I decided to just not start in the first place.

5. My workplace will not offer unhealthy options to my clients or my staff. I have an advantage on this one since I own my place. I won’t even allow my team to bring in a coffee maker. If they want coffee they can get a cup somewhere else. I loved the gym I worked at before opening up the Transformation Center, but the soda vending machine right next to the front desk was really upsetting to me.

Bonus: I plan all my vacations around physical activities. This ensures that I will be fitter after the vacation and gives me something to train for leading up to it.

You might look at my list and say Dustin, you have it easy, you live alone, you are your own boss, and you don’t have kids so it’s easier to control your environment.

Sure I might have some advantages, but I know thousands of moms who have been able to make these shifts in their environments to create lasting change, so no excuses!

Remember these are just my lists and strategies for staying healthy, fit and lean – take some time to develop some lifestyle hacks that work for you and your life!

If you are looking for a short 6 week program that you can do at home that helps you make these lifestyle hacks for you and your family, ->-> Click here to learn more <-<-

LAST CHANCE–Don’t miss our best price EVER on the 6 Week Challenge!!! SALE ENDS TODAY

By | Behavior Change, Challenge, Fit Moms For Life Book, Fit Moms For Life DVD, Fit Moms for Life Pledge, Fit Moms for Life Six Week Challenge, Uncategorized

Don’t miss our best deal ever!

This is the first time we’ve ever offered the Fit Moms for Life 6 Week Challenge at a sale price… and we may not put it on sale again!

Get our digital only or full (hard copy) version of the 6 Week Challenge at 40% off! Today only!!

FM4L_Template3This deal expires at midnight tonight, so check it out here and enter the code CYBERDEAL at checkout.

You may feel tired or overwhelmed by holiday stress, as so many of us are this time of year. Or perhaps you over-indulged at Thanksgiving and your clothes are already feeling a bit tight.

Either way, we can help you get through this busy holiday season feeling amazing.

Imagine how it could feel to start the New Year already on track to meet your weight loss goals! You could wear that holiday dress on New Years Eve and be proud of what you accomplished.

What if you breezed through the busy holiday season, feeling well-rested and with energy to spare? What if you had the guidance and the energy to focus on the things that are most important to you, letting the rest go and feeling good about it?

Don’t miss this chance to lose weight, get stronger, and feel better, all with the support of the amazing FM4L staff and community!!

Learn all about the program here and enter the code CYBERDEAL at checkout.

At 40% off, the digital version of the 6 Week Challenge is yours for just $28!

For less than $1/day you can transform your body and your mindset over the next 6 weeks. You can learn how to make positive changes that you stick with for life.

Chose your option (digital or full version) here and enter the code CYBERDEAL at checkout.

I look forward to seeing you in our private, members-only area!

This is the first time we’ve ever offered this program at a sale price, and I cannot promise that we will do it again. Don’t miss this chance to get this incredible program for an absolute steal of a price.

Check it out here and enter the code CYBERDEAL at checkout.

This is a no risk offer. If for any reason you are unsatisfied, just let us know and we will refund your money, no questions asked.

 

Dying a slow death

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

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

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

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

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

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

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

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

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

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

Advice for beginners or those starting out

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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Are you ready?

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

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

What is Your Normal?

By | Fit Moms for Life Six Week Challenge, Health, In-home workouts, Lifestyle, Moms, Mothers, Strength, Uncategorized

I recently climbed Longs Peak, a 14,250 plus mountain. If you know anything about Longs, you may know it kills more hikers then any other climb in Colorado. Tragically, an 18 year old kid fell off the same cliff I was on only 18 hours earlier. 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 head lamps 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 I don’t do tons of cardio nor do I have any altitude training.

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. No big deal! What you just did was easy stuff, but you are making a big deal about it.

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 abilities 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 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 just 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 then 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 would consider crazy, unbelievable, and incredible, is just an ordinary day to this guy and his peer group.

  • 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 moms 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 Fit Moms for Life team works tirelessly to find creative ways to build communities that will make it easier to identify and find moms that are also interested in living healthy, happy lives.

That is at the core of the Fit Moms Total Transformation Program, which begins with a 6 Week Challenge, and progresses into a Monthly Program with fresh new content delivered each week. These programs are designed for small groups to keep each other accountable, motivated and inspired to live each person’s best life!

Click here if you want to learn more about the Fit Moms For Life 6 Week Challenge.

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. Fit Moms For Life is committed to supporting you when you are ready to take that leap. If you are interested in facilitating a FM4L 6 week challenge group, helping people live their best lives and getting paid to do so, click here to learn more about this opportunity. Currently we have about 105 FM4L communities around the world.