the next time you find yourself complaining and feeling bad for yourself here is what i want you to do
no one cares!
NO ONE CARES!!!
NO more pity party!
NO more feeling sorry!
the people that your complaining to
got their own problems
is going to save you from your troubles
and they can't
because they are YOUR troubles
that means YOU must find a way
do what necessary UNTIL!
YOU determine when enough is enough
and you know when enough is enough...
when you reach your goals!
so... you say you want more out of life???
that's all fine and well but...
why are you not getting more?
why have you not become more?
in this post i'm gonna talk directly about why
the key word in the last sentence is "directly"
that means that some of you reading this might get your feeling hurt
but that's okay
you've heard the saying before...
"if the shoe fits then,
you must wear it"!
hopefully after reading this you will decide that those shoes of less sacrifice don't feel good anymore
and you trade them in for a new
bigger size that will force you to grow
let's jump right in!
in order to get more, to become more you must give more!
if you LOVE sleep raise your hands...
being honest, i myself love sleep
i don't love sleep more then i LOVE SUCCESS
i am willing to sacrifice sleep so that i can be more successful
when was the last time you woke up and hour earlier than you had to so that you could work on your dreams?
it's been a long time right...
and that my friend is why you have not tasted your success yet
until you're willing to make yourself extremely uncomfortable for success you'll never enjoy a greater level of it!
you have to be willing to skip what's fun and easy
and go through what's difficult and necessary
to enjoy greater success
no one ever said that the journey would be easy
the road to your goals is littered with obstacles and road blocks
that if you keep moving forward
you'll eventually reach your goals
sacrifice is the key
if you want to see a change
you have to change something
give more... become more... get more!
check out my short youtube video on this exact topic
when most people think of nutrients that we should be consuming to lose fat and transform our bodies what comes to mind?
we think of eating more protein to support muscle growth
or consuming less carbohydrates because we've been told for so long that if we eat less carbs it's good for weight loss (which i do agree with!)
but no one stops to think about water
matter of fact i have a few clients that absolutely hate drinking water
with a capital H.A.T.E!
what if H2o was the missing link?
what if all you needed to do was drink more water to break through that fat loss plateau?
here your going to learn 5 ways that water will help you get better fat loss results
#1... it helps to speed up your metabolism
a study in the journal of clinical endocrinology and metabolism found that drinking water (about 17 oz) increased metabolic rate by 30% in healthy men and women.
The boost occurred within 10 minutes but reached a maximum 30-40 minutes after drinking.
now i know that a 30% increase may not sound like a lot but...
for those of us that have the metabolism that moves at a turtles pace 30% in like heaven!
#2... signs of hunger are often signs of thirst
have you ever tried drinking a few glasses of water before a meal?
your automatically less hungry
it's simple... the water takes up the space where all that food would have gone leaving you with less of an appetite
now, your probably saying to yourself...
"thanks professor obvious for the breakthrough concept"
but wait... before you tune me out there is more
you see, the part of your brain that is responsible for interpreting hunger is also responsible for thirst signals, which can result in mixed signals.
here is a way of knowing the difference between the two
if it's been less then 4 hours after a meal and you feel hungry reach for 2 glasses of water
if your still hungry after the second glass then there is a chance that your meal was lacking in something
a trick that i find works for my clients is adding a little more fat to their meals
fat is very satisfying and may help curb your appetite too
#3... hydration helps to power your workouts
the sad truth about this one is
most of us that hit the gym hard have suffered from this more often then we probably realize
the reason why i say that is because you don't start to feel the effects of dehydration until it's to late
it only takes about a 2% loss in water weight to start to effect your performance in the gym
i normally recommend my clients to drink about 16oz of water before their workouts and another 12oz for every 30 minutes of exercise
to see just how much your losing try this before and after your next workout
weigh yourself before and after you workout
if your weight post workout is 3-5% less then your pre workout weight that means
that your not drinking enough and are potentially harming your results in the gym
#4... you'll feel a boost in your energy
did you know that the human body is made up of 60-70% water?
yes... i kid you not
and what does all of this water do inside our bodies
it keeps our cells firing on all pistons
it keeps that hard earned muscle pumped with much needed oxygen
and your brain nice and hydrated so you can focus on transforming that body into a fat burning machine
i encourage each and every one of my clients to start off their morning routine by drinking 1-2 glasses of water
this practice will definitely get you in the right state of mind to win the day!
if you'd like to check out how i get my day started watch my youtube video...
"super charge your morning routine" below
#5...it has zero empty calories
how many calories does a glass of plain Jane water have in it?
if you guessed
0... your guess was correct!
so it would make sense that if you just cut out all of the drinks that are providing you with those no good empty calories
that you would be able to not only lose weight
but lose a whole lot of body fat
now if you've never heard of the term "empty calorie" before
they are the type of calories that provide your body with energy
but no nutritional value
and who has time for that...?
just say no to the empty calories!
so there you have it... my "top 5 ways drinking more water will help you get better fat loss results".
if you haven't done so yet scroll up top to where is says "get 3 free workouts now" drop me your info and get access to 3 of my best full body at home workouts
you've recently had this crazy thought to get into better shape
you've been seeing all of the ads on TV for all of you workout options
what about this option...
getting into great shape in the comfort of your own home?
break through thought... i know!
and, i'm kind of an expert on this one because for the past 27 years I've been going into homes of clients just like yourself and helping them get into tip top shape.
now from speaking to people over the years about training in their homes i know that there are some common misconceptions you might have about training at home
and the truth is you don't need a lot of space
or any fancy equipment
I've been able to get my clients great results
and into tip top shape
with little space and very little equipment
all you need is the corner of you living room
a few inexpensive pieces of equipment (that wont take up a lot of space)
and be willing to put forth 100%+ effort
each and every workout
to get into great shape
here are my top pieces of equipment i would recommend you add to your home gym
#1... sliding discs
i absolutely LOVE these!
but my clients HATE them!
you can do so many great things with these discs
i use them with my clients for a variation of different exercises from
to push ups
to ab roll outs
to sooooo many other great things
if your looking to change up your cardio or add some interval training to your workout you got to give these a try out!
#2 tRX alternative
price: $25 - $50
if i was trapped on a deserted island
and i could only take one piece of equipment with me
it would definitely be my TRX
TRX stands for Total body Resistance eXercise
the great thing about the TRX is its versatility
if you've watched any of my youtube videos then you've definitely see the TRX in action
i love how you can attach it to any sturdy object
with the TRX you are the resistance
and you can change the resistance in a moments notice by changing the angle of your body
now the reason why i say "alternative" is because the basic TRX unit cost $150 or more dollars
and although it's completely worth it
the title of this blog is "how to build a home gym for less then $100" so by default the official TRX has to be eliminated
but dont worry your little heads cause there are a few cost effective alternative
these can be attached to any sturdy door in your home and you can go to town getting your fitness on
i can think of 50+ great TRX exercises to get you started right now
check out this trx in the park workout for a few ideas
#3... resistance bands
price: $8 - $12
if your looking for space savers
look no further then the resistance bands
most of them now a days come with carry cases
but if you purchase the ones with the interchangeable handles they save you even more room
the longer bands are great for all types of different upper body and lower body exercises from
squats, bicep curls, torso rotations
the list is endless of what you can do with these bands
the smaller bands are better suited for lower body exercises and my favorite is side lateral walk (a complete outer thigh burner)
check out this video to see the resistance bands in action!
believe it or not
when i go into a clients home these three things are the back bone of our workouts
they've been in my tool kit helping clients get into great shape for the past 27 years
can you believe that
we have just completed your home gym for less then $100
$42 - $78 to be exact
so all you need to do now is head down to your local sporting goods store
take your shopping list with you
and get ready to get into great shape!
if your in need of a little more guidance
i'd love to help
click the link below to find out how you can get your free week to my online fitness and nutritional coaching program
this free week includes:
click the link now so we can get started
getting you into great shape!
7 day free trial