I’m back today to celebrate the brand new look and design of our blog with Part 2 of my TOP 10 Rapid Fat-Loss Commandments.
In part one I talked a lot about the mental side of things, which always hits the emotional core desires of what drives our health, our fat loss, and our lives.
Hopefully you can see from yesterday’s approach that we all have remarkably similar struggles when it comes to staying focused and motivated for fat-loss or any area of life.
Below I have some really cool tools and strategies you can utilize to actually follow through with your commitments whether it’s your fat loss plan, your personal life, or even your business life.
Life changing stuff coming your way…
Thou Shall Keep My Life BALANCED
(Use the Circle of Life to do a Checkup from the Neck up)
One of the most important lessons I’ve learned over the years…
Life is what you make of it.
And since we all live in a crazy-busy world, sometimes life gets extremely hectic, so it can easily fall out of balance.
This is usually when exercise and nutrition slip to the bottom of the “to do” list and the next thing you know it’s 10 pounds of belly fat later.
If you’re not careful, this can be a downward spiral.
Just look at all the important areas of our lives that we have to pay attention to on a daily and weekly basis.
- Family and Relationships
- Love Life or Marriage
- Health and Fitness
- Spiritual Growth
- Career, Hobbies, and Passions
- Money and Finance
- Personal Growth (Mental / Education)
Gets me overwhelmed just looking at the list.
This is something that typically affects everyone. In other words, if you breathe and have a pulse you’ve probably struggled with balance in your life at one time or another.
Welcome to the reality of today’s fast moving day and age.
But what if there was a simple, 5-minute trick that you could use to instantly get your life right back on track and help keep your fat loss consistent?
Below I’m going to share a very powerful little tool (that you can download 100% free) for you to keep your fat-loss consistent and your life balanced.
I call it the Circle of Life, and it will help you keep and maintain optimum balance in your life.
It’s also a great “wake-up” call for a lot of people.
One of my very first mentors and life coaches introduced me to this several years ago – and it’s been a mandatory tool for measuring progress and balance in my life ever since.
Remember, there’s one key area that will positively impact and fuel every other area.
Health and Fitness.
Like I said at the beginning of yesterday’s post, it’s a strange but powerful phenomenon—but when you give your health and your fat loss consistent attention, several things will happen – automatically.
- You’ll create more time in your schedule for the other important areas.
- You’ll have more energy and focus to serve the other important demands and relationships in your life.
- You’ll always maintain a higher standard of living from the emotional renewal of exercise and nutrition.
- You’ll potentially live a lot longer, feel a whole lot better, and exude unstoppable confidence to attack every other area of life with more courage.
You might have heard me say this over and over and over again…but the discipline and energy you use to make time for your health and fat loss will automatically “flow over” into the other areas.
THE IRONY: Most people think the exact opposite.
I’ve heard all the excuses for years:
- “I don’t have time to exercise.” Or…
- “I’m an emotional eater.” Or…
- “I don’t have enough energy or motivation to follow through” Or…
- “I’ll start next week.” Or…
- “I’m just not into it right now.”
Don’t fall for this. It’s a disease called “Excusitis” and it will suck the life out of you like a vacuum if you’re not careful.
Make exercise and healthy eating a priority and I promise your life will become MORE balanced…not LESS.
This is where the Circle of Life comes in to enhance this entire process and journey.
Here’s how it works.
Using the circle above to rate yourself on a scale of 1 to 10 for each of the key area of your life.
Number 1 means you’re pretty much failing miserably and not giving that area any attention.
A 10 means you’ve achieved everything you want to achieve in this particular area you’re giving it your full attention.
After you’ve rated yourself on a scale of 1 to 10, connect the dots in a circular type of fashion.
You’ll automatically see where your circle is off-balance so you can arrange your schedule to give the neglected areas the attention they need and deserve.
Here’s one I recently completed…
As you can see, I’m off balance a little bit in the area of personal growth, but everything else is very consistent right now.
Trust me, it’s not always like this but I’m feeling pretty balanced right now. Also, you’ll notice that I never rate myself as a “10” in any area because, in my opinion, we should always be improving.
In other words, if you’re a “10”, it should mean that you’re dead because…
You’re either regressing or growing…nothing stands still.
I recommend that you use this tool at least 4 times a year to give yourself a check up from the neck up.
No matter how hard we try, some areas will always be out of balance a little bit. It’s the nature of the beast.
BUT, just by using this tool you can identify your weaknesses before your life gets out of control.
It’s another secret of the journey and a fat-loss commandment to help you
STAY on track.
Use this link to open and save to your desktop so you can print this bad boy out a few times of the year and do a checkup from the neck up.
Thou Shall “Unlock” My Fat Burning
Potential with the 5-Minute Cure
So here’s an awesome tool and strategy you can use along with the Circle of Life to unlock ALL your fat burning potential.
It’s a super simple exercise I’ve been doing for over 10 years now and it takes me about 5 minutes a day.
Of course, you won’t burn ANY fat or calories during this exercise, but it will automatically program your mind and body to achieve faster then you ever thought possible.
In fact, I’d venture to say you’re 50% more likely to achieve ANY goal in life using this 5 minute exercise five to seven days of the week.
I call it “The 5 Minute Cure”.
It will take a little bit of time and effort to set this exercise up, but it will only require 5 minutes a day after that.
Let me quickly explain the setup and the actual exercise itself.
1. Get yourself seven 3×5 index cards.
2. Label each card at the very top to identify all the areas of your life that need your focus and attention like you see above on the Circle of Life.
3. Next, write a statement of purpose for EACH area.
A statement of purpose simply defines what you’d like to achieve or “how” you want to live in each particular area.
For example…my 3×5 card for Career, Hobbies, or Passion reads like this:
I Shaun Hadsall use my God given gifts to create content and products that reach hundreds of people locally and thousands of people across the globe with a long term fat loss solution that solves their problems and helps them improve EVERY area of their lives.
My 3×5 card for Health and Fitness reads like this:
I Shaun Hadsall exercise and eat clean at least 5 days a week and maintain 10% body fat or lower year round as a vehicle to be a better husband, father, and business man, which improves every other area of my life in a positive way.
Notice I write them in the present tense like it’s ALREADY happening.
This is BIG because it programs your mind to believe this is “how” it is – right now, which means you’re 10x more likely to follow through and live out what you’ve just read.
4. Block off 5 measly minutes a day with NO interruptions and read through your seven cards while you visualize them already achieved.
THIS IS SOOOOOOOO POWERFUL.
I can’t tell you how much more I’ve achieved in EVERY area of my life because of this 5 minute exercise.
– Yes, I mess up.
– Yes, I fail.
– Yes, I eat crap when I’m not supposed to sometimes.
– Yes, I’m lazy when I shouldn’t be once in a while.
– Yes, I make stupid mistakes all the time.
BUT, I stack the deck in my favor in a big way because I PROGRAM my mind for success almost every day of the week with “The 5 Minute Cure”.
That’s the power of the subconscious mind.
I promise if you perform this exercise five to seven days a week you’ll be happier, achieve more, feel more of a sense of worth in your life, and get a lot more done.
Pinky promise. 😉
So please, don’t delay. Get yourself some 3×5 cards (or whatever method works best for you), block off an hour all by yourself and get The 5 minute Cure set up…and PROGRAM your mind (and your life) for success.
If you struggle with ideas on what to write just ask yourself these questions:
- What are my gifts and my passions in life?
- What do I really want to do?
- What are my unique talents, gifts, and abilities?
- What kind of lifestyle do I want?
- What do I want to learn?
- Who do I want to spend my time with?
- What kind of physical condition do I want to be in?
- How do I want to be remembered?
- What do I want to be known for?
- Where do I want to be spiritually and financially?
- What’s most important to me?
- What contributions do I want to make?
- What kind of spouse or parent do I want to be?
- What legacy do I want to leave?
Answering these questions will uncover more than you could ever imagine.
Remember, your mind is like a garden.
If all you do is plant seeds of interruptions, negative news, and media overload on a daily basis your garden (mind) will grow a bunch of poison.
This ends up carrying over into other areas of your life in a negative way so you (and your loved ones) end up suffering.
But if you plant seeds of positive thoughts, read your 3×5 cards and visualize…
Your garden will grow a bunch of healthy fruit in every area of your life and you’ll achieve more than you ever thought was possible.
WARNING: This whole process could also stir up a LOT of emotion.
I actually got teary eyed writing this Commandment because the “5 Minute Cure” has had such a positive impact on my life.
I want the same thing to happen to YOU.
Because you deserve to be happy. You deserve to be lean and healthy. You deserve to achieve all your dreams, goals, and desires in life.
You just have to PROGRAM your mind for success and “believe” you can do it.
Anything the mind can see…it can achieve.
As “cheesy” as it may sound, I’ve learned from experience how accurate it really is.
Thou Shall Maintain a PMA
(and Intentionally Avoid PLOM Disease)
As a fitness professional I receive numerous emails and messages from people all over the world on a daily basis.
There’s no doubt the majority of them are life changing stories about weight-loss that would inspire anybody to succeed.
However, there are many, many, MANY folks out there falling victim to a plague and disease that’s causing them to gain weight and go backwards in life.
Day after day – week after week – year after year…
I would venture to say that ANYBODY who has tried to lose weight or accomplish anything significant will suffer from this disease at one time or another.
I know I have.
And when it comes to health and fitness (or just “life” in general) there are two different paths you can take.
Path #1: The P.L.O.M. path.
Path #2: The P.M.A. path
The first path, which I call PLOM disease, stands for Poor Little Ole’ Me.
This can be an easy trap to fall into because there area few negative messages and negative people in this world…and they seem to be EVERYWHERE.
All you have to do is turn on the news to check the weather and it only takes 5 minutes before you’ve been bombarded with garbage.
I’m not saying you should ignore what’s going on in the world, but in my opinion you need be VERY selective about what you expose yourself to…
…especially if you want to avoid PLOM disease.
But I’m warning you now.
MOST people naturally criticize critical thinking or positive attitudes so PLOM can sneak into your life without you even realizing it.
Next thing you know, it’s ten extra pounds of fat on your belly.
I’ve heard it over and over. I can’t. I can’t. I can’t.
Don’t fall for it.
Instead CHOOSE path #2.
The Positive Mental Attitude path.
It’s not a cure for all our problems…but it is a choice.
And if you focus on maintaining a PMA you’ll be able to handle the outcome of ANY situation and potentially even change the outcome altogether.
So why not stack the deck in your favor?
After all, adversity will strike for all of us.
The difference between success and failure is getting up off the ground when adversity hits, dusting yourself off and making a conscious “choice” to avoid the dreaded PLOM disease.
(I still laugh at the name 🙂
Remember, if you have a problem or issue in your life there’s probably a 95% chance that you’ve (directly or indirectly) created the problem – so you’re responsible.
I know this is a tough pill to swallow, but it’s 100% accurate.
Sometimes in life we can’t control what happens to us and sometimes we can.
The only thing we really can control is “how” we react to any situation when adversity hits. That’s where maintaining this Commandment can come in real handy.
Remember, when you light yourself on fire with a PMA, people will travel miles to watch you burn.
The positive energy becomes contagious.
Thou Shall Commit to Being Consistent
This commandment is probably more powerful than any food, exercise, or supplements you could ever take.
It’s a diet-pill that I recommend (and often joke about) that EVERY person take on a daily basis – no matter what stage of the health and fitness game they’re in.
It’s a pill I’ve been taking for over 14 years straight now to help keep me lean and healthy. And the best part is this pill won’t cost you dime – financially anyway.
So what IS this diet-pill?
You see – there’s no such thing as perfection when
it comes to health and fat-loss.
– YOU’RE going to eat bad food sometimes when you’re not supposed to.
– I’M going to eat bad food sometimes when I’m not supposed to.
– Sometimes you’re going to skip an exercise session and be lazy when you shouldn’t.
– So am I.
– Many times you may even fall off track for a few weeks (or months) at a time.
– Me too!
It’s called LIFE.
So the next time you mess up your diet or you slack off and skip a workout — or you fall off track for a while…
Forgive yourself immediately, shake it off, and start over again TOMORROW.
– NOT this coming Monday.
– NOT the first of the month.
– NOT when summer is over.
And never quit starting over again tomorrow. It’s the only way you’re going to make progress that lasts.
I’ve personally seen hundreds of people over the years beat themselves up and self-sabotage their efforts because they think it’s either ALL or nothing.
They end up overweight, depressed, and unmotivated.
INSTEAD focus on today and tomorrow.
Dwelling on your mistakes or inconsistencies is nothing but a WASTE of time and energy; your two most precious assets.
Whenever I used to beat myself up and get in a rut one of my spiritual mentors would always say this to me,
“Yesterday is in the tomb. Tomorrow is in the womb. All we have is TODAY.”
So quit beating yourself up when you fall off track. It’s completely normal and part of the process.
Instead focus on consistency NOT perfection.
They’ll NEVER be a perfect time in your life to get lean or start a healthy fat-loss plan. The time is NOW.
Remember, the journey IS the destination.
My stepson Brandon and I have a joke about this philosophy every time we eat cheat food or have a beer or cocktail when we’re not supposed to…
…We always look at each other and say,
“It’s OK we’re starting tomorrow!” 🙂
So make sure you wake up EVERY day and take this diet pill called “consistency”.
It’s some of the best long term fat-loss advice I can honestly give you.
In fact, I could hand you every fat-loss secret that I know and put it on a silver platter — but without THIS diet-pill you’re doomed for failure.
I’ve failed over and over again at fat-loss and many other things, but I’ve continued to be consistent.
THAT’S the difference maker.
Your ability to fight and stay “consistent” will allow you to make continuous progress and serious life changes.
Hopefully you can relate to this and it helps you approach your health, fat-loss and life goals in a new light.
In my opinion, it definitely applies to every area of our lives.
Thou Shall Be a Professional NOT an Amateur
For the very last Commandment I want to reveal 3 fat-loss tricks that separates amateurs from professionals.
I witnessed EVERY Olympic athlete use these behaviors this past summer and pretty much every paid and endorsed athlete uses the same 3 techniques.
Just like fitness models, figure competitors, and natural bodybuilders – Olympians and Professional athletes KNOW how to get results fast.
They know how to achieve short and long term goals, meet deadlines, and achieve radical improvements without compromising muscle or performance.
But what about you?
Yes, they may have superior genetics, multimillion-dollar private coaches and endorsement contracts on the line…
But we can still learn how to accomplish any goal if we “model” these amazing athletes.
Here’s 3 strategies every Olympic athlete used this past summer to get remarkable results.
3 Fat-Loss Tricks You Can Use to Make The
“Switch” From Amateur to Professional
1. Find ONE underlying reason that’s “bigger” than yourself
Every single one of these athletes was competing for their home country and something bigger.
Think about it, millions of people watching you with hope and anticipation of you winning a medal.
Now that’s motivation.
But MANY of them had even DEEPER reasons than their home country that we can use as examples.
The very first thing Gabby Douglas did was thank two people “bigger” and more important than her.
The first words out of her mouth were, “I give all the glory to God and His blessings pour back down on me. “
The very NEXT thing she did was thank her Mom for her relentless support.
Good. For. Her. Somebody raised her right.
Usain Bolt wanted to prove all the naysayers and people who doubted him wrong.
He was so emotionally charged from people doubting him that it drove him to train harder and get better and better.
He wanted to prove to his country and everybody else that he was still the best.
Again, a reason “bigger” than himself.
You could see it everywhere in these athletes. ALL of them had a reason “why” that was bigger than them.
For me? It’s my daughter and my wife.
I know that my health and fat-loss goals SERVE every other area of my life. It also makes me a better father and husband.
And I NEVER want them to be disappointed in me. Ever.
I want them to see me succeed. To make them proud. And to have them close to me.
And thank God they love me, because when I do screw up it’s still “ok”, but they both drive me internally to “be” and “do” more with my life.
What about you?
Do you have your reason “why”? Is it BIGGER than you?
2. Use SOME Type of Accountability System
Every single Olympic athlete has to answer to somebody on a daily, ongoing basis.
Now unfortunately, we’re not Hollywood celebrities, or models, or Olympic athletes who literally have millions riding on their look and/or their performance…
But we can still apply this concept to dramatically improve and accelerate our progress – in ANY area of life.
Think about it.
In order for you to be successful in business you have to hold yourself accountable to certain daily tasks and large projects.
When it comes to being a parent or a mate, we also hold ourselves accountable to spending time with our children and our significant others.
If you don’t, your business and financial life suffer. And of course ultimately your relationships and family life will suffer as well.
The same is true with exercise and nutrition.
Most people fail with fitness because they lack an accountability system.
The best accountability system is to model Olympic athletes and hire a coach.
If you can’t afford a coach use other methods.
You can enter a contest or event with a goal or deadline.
This positive pressure will help you stay focused on a pre-determined goal.
And by having a deadline it creates the urgency needed
to help develop consistent habits.
Or you could partner up with a friend or mate and commit to weekly workouts or some type of intense classes.
I’ve recently hired a business coach and I’ve doubled my productivity level because I have to complete certain tasks and projects and report back to him.
What about you?
Are you being held accountable in areas of your life where you want and need to grow?
If not, I recommend you SEEK an accountability system that matches your personality and your results will instantly DOUBLE.
3. You MUST PRE-decide and plan ahead
Olympic athletes ALL “PRE-decide” what their goals are and create a plan for the next day’s success (and beyond).
Then they use tricks #1 and #2 above to follow through.
And I’ve been in this game long enough to know…
The people who PRE-decide succeed. The people who don’t – fail.
Every. Single. Time.
I know we’re not Olympians, but this isn’t that hard.
Just make sure that every weeknight you take 15-20 minutes before bed and…
- Pack your food in containers
- Fill up your water bottles
- Pack your workout bag with your shaker and protein powder
- Lay out your gym clothes and pack your work clothes if necessary
- Hand write or script your next day’s schedule for all areas of your life
Sounds so simple it’s almost stupid – but try this 15 minute drill before bed for the next week and watch what happens to your fat loss focus and productivity.
I guarantee THIS…
- You’ll save 2 hours of time the very next day because you won’t waste time chasing energy at a fast food joint or grabbing on-the-go processed carbs.
- You’ll be 10xs more likely to follow through with your exercise plan or any item on your “to do” list (just because you PRE-planned it).
- You’ll be twice as productive because you scripted your day and planned everything ahead of time – so you won’t be wondering what’s next.
LISTEN, God and the world love structure and order.
That’s why you don’t have eyes on the bottom of your feet and you don’t park your car in your bathroom. 🙂
Plus, by doing this you’re actually PRE-programming your mind for the next day’s actions.
This means you’ll wake up in the morning and your mind will be motivated to follow through with your plan…even if your body isn’t.
You can’t manage “time” – you can only manage yourself.
And you can’t “find” time for what’s important in life. You need to MAKE time.
Like my coach Craiggery Ballantyne always says:
“Be RUTHLESS with your time…how you use your time is the most important decision you’ll make in your life.”
And I guarantee that every Olympic athlete PRE-decides, plans ahead, and manages their time as their most precious asset.
Think about it. FOUR years of preparation for a few short moments of glory.
Taking it home…
At least five days a week before going to bed I…
- Think and focus on my reason “why”…
- Look at what has to be done for my coach and my followers (you)…
- Script out a plan to make it all happen.
Sometimes I succeed. Many times I fail.
But I never, never, NEVER give up.
What about you?
Does all this crazy intangible stuff help you with the other side of fat-loss?
I’d love to get your feedback and really find out if these 10 Commandments resonated with YOU.
Leave me comment below and let me know which one(s) you’re going to start applying and WHY.
It’s important to publicly share your big reasons why if you want to succeed.
Studies and research prove that when you publicly announce a new goal or habit you’re 10xs more likely to follow through. It’s just how our brains work.
And make sure to “share” this with others who you know could benefit.
Keep going strong,
Shaun “find a reason bigger than you” Hadsall
P.S. Listen, even if you don’t leave a comment below, I want you to know that I appreciate you taking time out of your busy schedule to read this. I really believe these are the MISSING intangibles that hold people back from the body of their dreams.
Tomorrow I’ll be back with a special email announcement to help you kick your fat loss into high gear for Fall 2012.