Like we promised, we’re back with a follow up from last week’s free mini-course – if you missed it, click HERE to read the killer post on how you can use our magic formula to “Get S.M.A.R.T.” and achieve ANY fat loss goal.
Today, we want to build on the last post, by helping you overcome the #1 reason people fail with fat loss. We know – for a fact – that whether you apply today’s free PDF download or not, will ultimately dictate success or failure.
How do we know?
Because it was super easy to identify after we spent 5 years owning and operating one of the top personal training studio franchises in the world while coaching over 1,000 clients privately in person.
During that time, we had a couple hundred clients who fell flat on their face and never achieved their goals. At the same exact time, we had several hundred who blew their goals out of the water.
It was obvious that the clients who consistently used today’s tool absolutely crushed their goals. We watched their lives change, their bodies’ transform, their relationships be saved, their confidence build, and their self-esteem be restored.
After using this simple tool they built unstoppable fitness habits. They created their own compass and guide to achieve any fat loss goal.
At the same exact time, we saw the exact opposite. The people who wouldn’t listen and use today’s PDF struggled week after week, month after month, sometimes even year after year. Even though it was part of the agreement and we detailed every word in our contract.
We would keep telling them the same thing over and over and over again, but they still wouldn’t listen.
Nothing was more irritating than people asking for advice or paying top dollar for a solution and professional coaching without listening. When we would tell them why THIS was blocking their success and holding them back, they would get defensive and justify their ignorance. It may sound harsh, but it’s the real truth.
What was the real difference between all the failures and life-changing success stories?
Journaling food and exercise. Hold on, before you move onto your next interruption. You may think this is nothing new or not a big deal? Well my friend, if you think that’s the case – you’re sadly mistaken.
This is the ONLY way to pinpoint small mistakes, re-adjust, and stay consistent.
Especially because nutrition is 75% of the results when it comes to the tricky game of fat loss. You would be blown away at the amount of people who make all these little tiny exercise and nutrition mistakes that really can make all the difference.
Here’s a quick story and a perfect example of what I mean. We had a client that insisted she ate healthy at every meal month after month, but she wouldn’t journal her food or exercise. I finally insisted she journal or go find someplace else to hire a trainer. That’s right, I’ve had to fire paying clients when they didn’t listen. Why bother wasting both time and money?
I’m not really a Donald Trump fan, but I couldn’t resist the appropriate picture.
Funny part is, she immediately started journaling. Accountability works like a charm every single time.
After I looked at her journal a week later, I noticed she had “nuts and fruit” listed for 3 meals everyday. Even though both nuts and fruit are healthy food choices, it’s a horrible food combination for fat loss. It’s the deadly combination of sugar and fat. It’s not going to make or break every fat loss plan, but in this case it was the tipping point.
We rearranged and tweaked those meals and “Snap”; just like that she was down a couple more dress sizes. This is a great example of the power of journaling, coaching, and accountability.
We’re not saying you have to journal your food and exercise forever. But if you want to see visible results and build habits that can last a lifetime, it’s something that HAS to be done for at least 16 weeks or longer to start with.
In fact, to this day, we go back to journaling our food and exercise whenever we want serious results or need to get back on track after slacking off. Like right now, after summer. It’s our built-in accountability partner.
It’s crazy too, because every time we do this we burn more fat and life just gets all around better. I love how that works!
That’s why we’ve decided to share this really cool PDF with you today. You could be doing everything else right, but if you don’t journal you’ll never stay consistent or be able to identify what’s holding you back from the body of your dreams.
Just click here to download it and we’ll be back later this week with the powerful techniques you can use to put this download on steroids. Well, not really…but you know what I mean.
Plus, Karen will share how she rearranges her macro-patterning days when her fat loss schedule goes horribly wrong. If you really want to see how she customizes her fat loss plan every week, just hit the “like” button and we’ll see you in a couple days.
Helping you fight the fat burning good fight,
Shaun
P.S. Please don’t be one of those people that whine about not getting results, but they’re not willing to do what it takes. We give you almost everything you need to succeed with fat loss for free right here on the blog, all you have to do is plug in the key and turn it…
Turn off your sugars to accelerate fat loss with this powerful
7-day plan and supercharge your results with
this Monday motivational exercise
It’s official. We’ve had too much fun this summer.
Karen gained over 9 pounds and I’ve lost sight of what used to be my abs. Although we’ve created a bunch of great memories the past couple months, the fun is over.
Last night we went to see the “hottest band in the world…KISS” live in Detroit (gotta love Gene Simmons and Paul Stanley is by far one of the world’s best entertainers), but today we’re on a mission to get back track.
Now that school is back in session and the summer is over we’re busting out our most accelerated and extreme fat loss tactics from the vault.
The first thing we’re doing is taking the plunge and committing to a week of disciplined fat loss with our 7-Day Diet. Right now Karen is out shopping so we’re prepared and ready.
If you’re a new subscriber or for some odd reason you don’t know about our famous 7-Day Diet (created by Wendy Chant), below we’re going to share some of the science along with our plan of action.
But before we do, we have an important question to ask you.
Have you ever thought about the mental aspect of fat loss and the role it can play to help you follow through with things like the dreaded deplete week?
Even if you do have one of the most powerful plans on the planet (like our 7 day diet) in your hands and you plan out every detail, you’ll never succeed if you don’t have the mental discipline to follow through.
In other words, there’s a world of difference between knowing what to do and actually doing it.
The good news is this isn’t some secret gift that’s reserved for a special group of elite people. It’s something that can be learned and applied by anybody.
Here’s how you can follow through with your commitments, have more discipline, and build unstoppable confidence.
Always Do Feared Things First
Stick with us here because this can be very empowering.
The very first thing to do – before planning any training and nutrition – is sit down and make a list of what’s in your schedule that could potentially get you off track.
You know the list. Whether it’s the kids going back to school, social gatherings, parties, football season, or friends. It’s called life. Now that you’re AWARE of what could get in your way, you’re half way home.
Next, take 15 to 30 minutes every night before bed to 2 things.
1. Plan your next day of nutrition and exercise ahead of time
Just like going to the doctor or picking up the kids from practice or school, if it’s on the schedule it’s going to get done. Treat your exercise session the same exact way.
Now imagine you had a family holiday party at your house. You wouldn’t let everybody just show up, open up your fridge and hope for the best – would you? Nope. You plan ahead and have everything cooked and prepared ahead of time. Every last detail.
Treat your nutrition the same exact way. Plan and pack everything necessary so you’re prepared and not tempted by other quick fixes.
Now let’s get a plan of action.
2. Make a list of the 5 things you must complete the next day for you to have success
We call it the “Win List”. After you’ve written these 5 things (no more, no less), figure out which item on the list you dread and fear the most.
Next, make sure you accomplish this item first before you do anything else.
This is the most important takeaway from this article. Doing your most feared thing first will empower you and build your confidence unlike anything you’ve ever done.
For example, we usually set the alarm to wake up at 6am and exercise. We call it an opportunity clock instead of an alarm clock…haha. It changes the perspective of that annoying alarm.
We absolutely dread the alarm / opportunity clock and dragging our ass out of bed to get to the gym. But when we do the feared thing first, we build unstoppable confidence and it ends up being the catalyst to stay on track with our nutrition for the remainder of the day.
Plus, this automatically makes tackling the rest of your “Win List” feel a heck of a lot easier. In fact, when you do feared things first, you’re almost guaranteed to annihilate your win list and take your personal discipline to a whole new level.
Give this a try starting tomorrow and watch your confidence explode.
Ok, now that you know how to build unstoppable confidence and follow through by doing feared things first, let’s do a quick review of the 7-day diet.
Understanding and using the 7-Day Diet: Deplete Week
Purpose: To reset your fat burning triggers by shutting off your body’s dependence on sugar, and teaching it where fat stores are available so it can go find and burn fat for your long-term journey.
Here’s your meal plan chart:
Carb Deplete Cycle
Mon
No
Starches
Tues
No
Starches
Wed
No
Starches
Thurs
No
Starches
Fri
No
Starches
Sat
No
Starches
Sun
No
Starches
Count Carbs For Week 1
Under
20
Grams
Under
20
Grams
Under
20
Grams
Under
20
Grams
Under
20
Grams
Under
20
Grams
Under
20
Grams
The success of any macro-patterning plan is very much dependent upon the first seven days. This meal plan chart must be followed exactly. It is very important that this week you count ANY & ALL carbohydrates you take in. Carbohydrate total must be under 20 grams per day, but for one week ONLY. Should you need to make any substitutions, make sure to count the carbs.
Here’s Karen’s preparation and grocery list.
Water bottle (always use a PCB free bottle and filtered water)
Salmon (we recommend wild caught or local farm raised)
Roasted turkey breast (for turkey roll ups)
Extra lean ground turkey breast
Tuna fish
Romaine lettuce
Cucumbers
Onions
Broccoli
Spinach
Mushrooms
Vinegar
Extra virgin olive oil
Vinegar (apple cider, red wine, or balsamic)
If you follow this plan precisely, you should lose between 6 and 15 pounds in just seven short days.
The other thing that happens when you limit starches and restrict so many normal foods for a week is that you could end up becoming deficient in other vitamins and minerals during this one week of sacrifice. That’s why we always have supply of Wendy’s liquid colloidal multi-vitamin ready to go for the second week.
Note: Do not use this liquid vitamin-mineral during deplete week, because it has a few naturally occurring sugars that could sabotage your fat burning triggers.
Another tactic we use to stay motivated and on track is reviewing Wendy’s Nutrition Boot Camp videos. Not only is she one of the world’s best on video, it’s practically like getting your own PhD in fat loss. ALL the science is laid out for you to understand in a super simple way and equip yourself with everything you need to live a true fat burning lifestyle.
The really cool thing is Wendy’s videos (and all 26 weeks of videos in Boot Camp) are now iphone, itouch, and ipad compatible so we can download them to our mobile device and watch them wherever and whenever we want.
After you make it through these seven disciplined days, you can go ahead and add carbs strategically back into your plan. The biggest problem with this is a lack of variety. That’s why we’ll make things more fun by jumping right back into Krazy Karen’s Fat Burning Cookbook and Recipe Boot Camp.
There you have it. An arsenal of information to help you with both the physical and mental aspects of attacking body fat to melt fat off fast and build your confidence to a whole new level.
You see, when you gain control of your body, you gain control of your life. However, you’ll never gain control of your body if you don’t learn how to control your mind.
Now that you know how to combine both the mental and physical aspects together synergistically, it’s time to get busy! Always remember this powerful affirmation: it’s either the pain of discipline OR the pain of regret.
Committed to your fat burning AND life success,
Shaun
P.S. As always, if you found this helpful please hit the “like” button and don’t forget to leave your comments.
An Eye-Opening Article On The REAL Science Of Summer Alcohol Intake And Fat Loss
The subject and information in this article may seem negative or depressing at first, but it’s very appropriate for this time of year.
Plus, we’ve been bombarded with questions regarding the subject of alcohol and fat loss, so we wanted to take the time to answer all these questions.
There’s actually a very positive, long-term take-away at the end of this article, so take this information seriously because it can really make the difference.
We actually give you a list of action steps that you can proactively start taking today. Whether you’re a beer lover or just a social drinker, these action steps will help you on your fitness journey.
Ok, time for the negative and depressing stuff first.
Aside from the fact that alcohol decreases reaction time, slows muscle contraction, digestion and thinking, people perceive it to be a stimulant.
That’s probably because it knocks down your inhibitions and makes you act like an idiot. Even though we do like to drink occasionally, our opinion is there’s very little to be said for the positive “benefits” of alcohol.
Although many of us have our “moments” where we celebrate a little too much, lets look at what it does to you nutritionally.
Alcohol is a carbohydrate, or a simple sugar, void of any vitamins or minerals. Since it is a carbohydrate, one ounce of alcohol provides 70 calories. The problem arises because these calories don’t have any vitamins or minerals so the alcoholic finds his hunger satisfied without ever getting proper nourishment, leading to serious deficiencies.
One gram of alcohol yields approximately 7 calories, almost twice as much as protein and carbs. From a health standpoint, these calories are empty and useless.
Alcohol is such a simple sugar that it actually enters the bloodstream through the walls of the stomach as opposed to most nutrients, which are absorbed in the small intestine.
This quick absorption explains why you may feel the effects of alcohol shortly after having just one or two shots.
It also goes directly to work on the central nervous system and starts to damage valuable brain cells.So far alcohol consumption doesn’t seem like the greatest idea in the world, does it?
But wait! There’s still more. Alcohol damages these brain cells by withdrawing water that is essential for cellular health. Next, it moves on to other cells in your body, which leads to dehydration. That’s the primary reason you’ll get the famous “hang-over-headache”.
We’ve already educated you on how simple sugars impact insulin and fat mobilization.
Alcohol is the equivalent of the most notorious simple sugar, carrying with it all of these other dastardly effects. It requires no digestion. It is a form of fuel, but in this case, that’s not necessarily a good thing.
Your cells uptake it because it is so simple, your body will use it for fuel before using other carbs, proteins, or ingested fats. It is considered “nutrient sparing.” Since it becomes the quickest available food source, it spares all other nutrients that follow it.
When calories are prevented from being used as food, what do they likely become?
You know the answer by now. Accumulated body fat stores!
If you’re trying to reduce body fat, you should also know that alcohol is very rapidly synthesized into triglycerides and stored as fat. It is also an appetite inducer! If anyone you know has ever gotten drunk (l would presume you might even have ), the first thing they wanted to do when the excitement slowed was EAT!
So is alcohol really a stimulant? By now you should see that it isn’t, and in addition to all the effects listed above, it does a number on your motivation and sense of well-being. Of course, this is what we call the famous “hangover”.
Can you really drink alcohol and still stay lean?
In the final analysis, this topic seems to be a common struggle we hear from a lot of people…they want to get lean and stay lean, but they don’t want to give up drinking alcohol.
Will a few beers during the football game destroy your fitness program? Probably not. It comes down to a matter of commitment. If you are totally committed to health and fitness, you will probably minimize your alcohol intake.
You’ve heard rumors of the positive cardiovascular effects a daily glass of wine might have because of the antioxidants. Just remember, you can get these antioxidants in many supplements and even from whole food sources without getting all the sugar from the red wine.
We love a glass of red wine with a lean piece of steak just as much as anybody else, but it’s just advertising and marketing hype that makes people think red wine should be part of a fat loss plan.
If you enjoy an occasional drink or two, that’s fine. Just be aware of the whole picture when alcohol enters your system.
First, we believe the best thing anyone can do is live alcohol free until you reach your initial goals or a maintenance type of schedule and then add alcohol back in 1 or 2 times per week in moderation. A LOT easier said than done, especially during the summer.
The second best option is to limit alcohol intake to once a week after the first 4 weeks of beginning any serious fat loss lifestyle.
We believe most of us can drink in moderation, and still stay perfectly healthy and lean after some initial sacrifice to get to our goals, but there are a few tricks that can help you not pack on the pounds.
Your Alcohol Intake Damage Control Plan
Get plenty of water to prevent the dehydration.
If you decide to drink beer after working up a sweat, I suggest killing your thirst with a few large glasses of water first. Or if you pull a late-nighter, make sure you have damage control in place by drinking extra water before bed and having a water bottle by your nightstand.
If you know you’re going to consume more alcohol than you’re supposed to, it helps to make sure that dinner is based only around protein and vegetables.
Eating a good portion of appetite-satisfying protein along with nutrient-rich vegetables can help to control your appetite and give your body the nutrients it needs.
Just like we explained above, too many carbs + alcohol intake = “fat-spill-over”.
Make sure you stay away from syrupy, fruity drinks that are loaded with sugar.
This has a two fold negative effect for your belly and butt fat. You’re not only getting all of the empty alcohol calories, but also loads of empty sugar calories. These drinks can have as much as 500-600 calories per serving!
The best thing to do is stick with a clear alcohol mixed with water or club soda. Vodka with fresh squeezed grapefruit or lemon juice is my favorite, but I make sure I add water too. Another option is vodka with club soda and extra lemon/lime. This is easier if you’re at a restaurant, bar, or nightclub.
Also, most people don’t realize that tonic water is loaded with just as much sugar as soda pop. Stick with club soda because it contains zero calories.
If you’re a beer drinker, you’re better off choosing just 1 or 2 dark beers rather than 5 or 6 light beers. Although dark beers have more calories than light beers, they also have more B vitamins and antioxidants than light beers, so you actually get more nutrition from the dark beer.
As long as you keep it to just 1 or 2 dark beers you’ll be ok, but if you go beyond that you should start counting calories and go with a low-calorie light beer option instead.
Try to get in a high intensity, full body workout or some type of GL-12 or HIIT before your night out of drinking or socializing.
This is always a great way get your metabolic rate cranking for some extra damage control.
Also make sure to get in some long duration cardio the morning after your night out along with extra water intake. Your energy will probably stink, that’s why you should stick with lower intensity and focus on sweating and rehydrating.
Avoid late night fast food or junk food after drinking.
This will sabotage your fat loss efforts big-time! The worst thing for your body is loading up on burger, fries, pizza, ice cream, or other junk foods after consuming alcohol.
The best method is to plan ahead. Make sure you have an alternative healthy option planned ahead of time so when you get home you can heat it up and satisfy your late-night cravings.
There’s also been plenty of times late at night when we will prepare a whey protein shake with natural peanut butter to help “fill us up” because we didn’t have any other food planned ahead. It’s not the ideal situation, but it’s better than eating junk.
Alcohol is very good at depleting your body of the vitamins and minerals we need to be healthy and feel normal, so it’s important to replenish these key compounds to help us recover.
Although ridding alcohol intake from our lives is definitely the BEST option, we also have to be realistic. Most people are going to consume some type of alcohol at least socially. If that’s you, why not do it the healthiest way possible and keep yourself on track by using the steps above?This is also a great way to possibly prevent a “hang-over”.
What’s your favorite summer party drink? Leave a comment below and let us know.
Your fat burning friends,
Shaun and Karen
P.S. Here are the secret ingredients we both use to replenish key nutrients and cure our hangovers. Click here to check it out.
We regret every time we run out of this stuff and drink a little too much.
The Hidden Secrets To Controlling Your Attitude, Emotion, Fat Loss, and P.L.O.M. Disease…
OK, since this is my first post, I really want to inspire you with this life-lesson about fat loss. Plus, this technique will automatically help you improve every area of your life.
As someone who has battled cancer and won, had my ovaries fried, AND been zapped into menopause, I think I know a thing or two about struggling with weight gain and self-esteem.
That’s why I wanted this article to be about something that is near and dear to my heart: attitude, emotion and fat loss.
And since I turned 50 years old this year, I’ve realized that my attitude at this age is EVERYTHING.
Even though my hubby always makes me feel like I’m beautiful, I still struggle everyday with my own personal insecurities about my body and my weight.
I’ve learned some very valuable life (and fat loss) lessons over the last 30 years, and I wanted to share something that’s really helped me overcome those “bad days” since passing the 40 mark well over 10 years ago.
We call it P.L.O.M. disease. And if you’re not careful it will sneak up on you like a mosquito and bite you – right where it hurts. What does it stand for?
Poor Little Ole’ Me!
I come across people everyday who struggle with P.L.O.M. disease and sometimes it creeps in my head and gets the best of me. I’m sure you can think of several people in your life that suffer from this disease on a daily basis.
Every time you ask them how they’re doing you get the “Poor Little Ole’ Me” response.
Maybe you’re a lot like me and it gets you sometimes too!
If so, there IS something that you can do about it.
Here’s the secret of controlling our attitude, emotions and reactions to other negative people: AWARENESS.
I know it’s much easier said than done, but just by increasing your awareness you can overcome the negativity that creates a bad attitude and kick P.L.O.M. disease to the curb once and for all.
Most of the time it’s other people in our life that are negative and we allow them to puke on us with their problems, which indirectly creates negativity and a bad attitude in our own lives.
As my husband always says: “There are a few negative people in this world…and they move around a LOT!”
So true! Don’t let their negativity poison you. I’ve been guilty of this over and over again, but because I’m consciously aware of it…I have learned to ignore certain things that drag me down.
Whether it’s negative people at work, home, or even things like CNN (we call it Constant Negative News), don’t allow them to bring you down.
Typically when people tell you that they’re feeling FINE, what they’re really saying is that they’re…
Feeling Insecure Neurotic and Emotional
(Joking of course, but hopefully you get the point).
Remember, attitude is a choice. A cheerful heart and attitude are like medicine, but a broken spirit dries the bones.
One of the things I learned from a mentor a long time ago, was to wake up everyday, look in the mirror and say:
“I’m a great person inside and out.”
This leads me to my “take home” message:
ALWAYS be aware of maintaining a P.M.A. (Positive Mental Attitude) for your best body…and your best life! This will help you avoid the P.L.O.M. disease.
You’ll probably always have those bad days (just like me), but if you know the root of the problem at least you can try to put your thoughts back into a healthier spot. This will help get you back on track.
Sometimes we can’t control our bodies (especially us women ) and sometimes we can’t even control what happens to us. All we CAN control is HOW we react to it.
I hope it helps you as much as it has helped me over the last several years.
If you like this article here’s what I need you to help me with.
Leave a comment in comments section…
Hit the Facebook like button below so we can help other people avoid the P.L.O.M. disease…
My husband said if I get 25 comments on the blog he would let me keep posting, so I need your help!
Your fat burning friend,
Karen
P.S. I’ll be back Friday with more inspiration AND an eye-opening article about artificial sweeteners. Talk to you then.
Watch the short fat burning presentation above and learn exactly why 95% of the population gains ALL or more of their weight back within one year of losing it.
In fact, this is my wife Karen’s number one anti-aging exercise secret.
For some reason, this tried and true technique if one of the most neglected fat burning strategies on the planet.
Ironically, it’s also the most powerful type of exercise if you really want to exude confidence and live life with a lean, sculpted body.
It’s another simple secret of your fat burning journey.
Helping you stay lean and healthy,
Shaun and Karen
