Posts tagged accountability

Our new Lifestyle Course is available!

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Several people sent me messages asking some version of this question after I sent out Friday's e-mail about our new Lifestyle Course. I wanted to provide a little more information for you in case you had a similar question.

 

It is about establishing six habits that research says will improve your life the most. Those habits are:

 

-No screens after 9pm -Sleep -Gratitude -Meditate -Daily activity outside -Plan the night before

 

The goal is to establish these habits as a part of your routine and it will accentuate all the other nutrition and exercise stuff you are doing too 🙂 The course costs $15 and will start on April 24th.

 

You can enroll here ---> 

 

It is a 6 week course with one habit every week. Within that habit, there are daily lessons that will be sent to you help cement that habit into your routine.

You will also have complete access to me for any help you might need. Also, you will have the support of your fellow students in the course in our private Facebook group.

 

For the price of a meal I think what you are getting is a tremendous value. If you have any further questions, please e-mail me at HuntsvilleBootCamp@gmail.com and I will help however I can.

 

Have a great day!

Next time you mess up…

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We are wrapping up our Lean and Clean Challenge this week and I wanted to share something with you. It is about how to keep perspective when you "mess up".

The object of the Lean and Clean Challenge was to eat whole, natural foods with no additives all day, every day. As you can imagine that is very hard, so people would sometimes find themselves feeling like a failure. That is not the case at all! It is about progress not perfection.

See if the Popped Tire Image can help you keep some perspective next time you aren't feeling so perfect.

 

Imagine you are riding down the road, you lose control of the car, hit a curb, and pop a tire. You get out, inspect the damage, and then pull out a knife and pop the remaining tires. I mean one got popped, why not pop the rest of them???

That sounds really silly doesn't it? But what about when you find yourself eating a fast food meal that was nowhere near your eating plan. Then you tell yourself you screwed that up, so what's the use? I might as well just eat terrible the rest of the day.

Don't slip into that mindset. If you have one bad meal, one bad day, one bad week even, it is not the end of the world. Assess why it happened (usually a like of time and/or planning), make a plan to prevent it in the future, and get on with your life. This does not mean beating up on yourself and feeling bad. It means you are human and still a work in progress like the rest of us.

This will be a life long journey where you will make tons of mistakes, that is a given. The important part is how you respond. Skip the pity party, have a planning party, and enjoy the "bad" foods that cause us to think we are messing up.

Just make sure those "bad" foods are something you truly enjoy, not just the "last person at the bar at last call" kind of foods that hang around until you have a weak moment. Food is meant to be enjoyed and healthy foods are not meant to be punishment.

Find the healthy balance that works for you and keep on keeping on.

Your spark can become your flame

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Sometimes all it takes is one little spark to ignite a flame. It's the same way with getting started on a healthy lifestyle. One action step at a time. Picking out a specific action and making it a habit. Think about what you would like to change the most. -Your weight? -Your endurance? -Your strength? -Your eating habits? -Your energy level? What is one thing you can do this week to ignite that fire and start conquering your struggles? Here are 20 examples of what that one thing could be:

1. Get the junk food out of your house 2. Set an alarm and stand up for 5 minutes every hour 3. Avoid fast food this week 4. Eat one healthy meal today 5. Take a 10-minute walk 6. Use a foam roller for 10 minutes 7. Floss (it adds 6 years to your life) 8. Stretch for 10 minutes 9. No liquid calories today (soft drinks, alcohol, coffees, etc…) 10. Commit to one workout

11. Turn the TV off and go to bed an hour earlier 12. Take 10 minutes of absolute quiet by yourself to de-stress 13. Find someone who will keep you accountable (friend, trainer, group) 14. Go buy some new workout clothes or shoes 15. Write down your goals where you will see them daily 16. Rather than creating excuses for not getting healthy, create a plan 17. Start a sleep routine you will do every night 18. Eat a vegetable you've never tried this week 19. Take a picture of yourself and do your measurements so you can track the amazing results you are about to achieve 20. Cut ties with a negative person (AKA energy vampire) in your life The list could be thousands of things, but I want you to think of one specific thing you will commit to TODAY to take action on. Pick something you know you can do, keep at it until it becomes a habit, and then target your next goal.

Let's get this fire started.

Too Much Information (TMI)

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There is a phenomenon called information blindness that is caused by too much information. When people are faces with too much information, they just shut down and will now act.

 

Think about a restaurant with an overwhelming menu. What do you do? I just choose something that has a picture.

 

Or have you ever walked into a library or got onto Netflix with no idea what you wanted to choose? It can cause you to just give up.

 

Information blindness often happens with diet plans as well. People get presented with all the information for the whole plan up front, they get overwhelmed, and it paralyzes them. I've been there myself.

 

The idea behind the Lean and Clean Challenge is to give you the information slowly and help you build habits. All of the information is there for people who like a peak ahead, but it is not necessary.

 

Build the habit, make it stick, and then you will have it long term. There are still spots available if you want to join.

 

You can join here -->Lean and Clean Challenge

 

The challenge starts on Monday, February 20 and I would love for you to be a part of it. Join us today!

2017 Lean and Clean Challenge

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“Motivation is what gets you started. Habit is what keeps you going.” -Jim Rohn

“I can predict the long-term outcome of your success if you show me your daily habit.” -John Maxwell

If you can’t tell, I’m a quote guy. I believe they can motivate and inspire, but like the first quote hints at, it is temporary. To be successful, we have to develop good habits. That is especially true with exercise and eating right.

That is why I am so excited to launch the 2017 HABC Lean and Clean Challenge. Fancy name, awesome program.

It is a 6-week program that will give you all the resources you need to develop the habit of eating clean and healthy foods.

Here is what is included:

-Weekly Check-Ins/Progress Tracking to keep you accountable

-Clean Eating Guide (everything you need to know)

-Meal Mapping Template (teaches you how to create healthy meals)

-Ultimate Shake Guide

-Ultimate Breakfast Guide

-Bulk Cooking Guide (great for busy people)

-Facebook Challenges

-Movement Challenges

-Meal Portion Guide

-Access to a free app so all the info can come straight to your phone

-Access to the Private Facebook group specifically created for this challenge to give you extra support and accountability

-Pinterest recipe page

 

I truly think this has included everything you need physically, mentally, and emotionally to form those all-important habits for long-term success. Two hyphens in one sentence, crazy!

The challenge will start on Monday, February 20, 2017. The cost for everything I’ve listed above is only $39. I guarantee your results or you get a full refund.

Reserve your spot here -->Lean and Clean

PS-The challenge is actually 7 weeks. The first week is to give you the tools and training to prep you for the challenge.

Make the world a better place

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One of the best ways to rid yourself of negativity is to create something positive yourself. Here is your challenge this week.

 

Do something for someone who has no hope of paying you back.

 

If you have ever done something like this before, you know you get back so much more than what you give. It is hard to have negative thoughts when you are focused on helping others.

 

Kind of like it is impossible not to smile while you are skipping. Try it some time, it's scientifically proven.

 

Mental floss offers 7 reason why you should help others. They are:

 

1. It helps you live longer

2. It is contagious (think of when someone pays for your order at a drive thru)

3. Makes us happy

4. Some studies show it helps with chronic pain

5. Lowers blood pressure

6. Promotes positive behavior in teens

7. Gives us a sense of purpose and and satisfaction

 

My job is to keep you accountable. So let me know what you decide to do this week and I will share whatever I end up doing as well. I guarantee this will work.

Your best year yet by doing things you aren’t qualified for

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Are you a planner? Do you have to have all your ducks in a row before you do anything?

 

I am married to one of those people. Thank goodness, because I am the exact opposite. Marriage is all about filling in each other’s gaps.

 

There is definitely a time to plan, get ready, and make sure you have all the bases covered. But it can also be a sticking point.

 

It becomes a sticking point if it keeps you from taking action. Do you know what science has determined to be the perfect time to start exercising? Now. Now is the best time.

 

I love this quote I heard from Tim Ferriss: “Don’t be afraid to attempt what you are not qualified to do.”

 

I also like this quote from Kamal Ravikant, investor and author, “If I only did things I was qualified for I’d be pushing a broom somewhere.”

 

-Do not be afraid to do your first 5K because you don’t think you are ready.

-Do not be afraid to start Adventure Boot Camp because you think it is too hard or you can’t keep up. Spoiler alert- it's not and you can.

-Do not hold yourself back from reaching your full potential because that lying voice in your head says you can’t.

 

Go all in this year, put yourself out there, and see what happens. It won’t be easy, it will hurt, but it will be worth it. Don’t go through another year with regrets.

 

This is the year and now is the time. Take that first step towards change and just keep stepping.

 

Happy 2017 to you!

Before you make those resolutions…

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funny-pictures-new-year-resolutions  

It is almost time. The time of year when we MUST change everything in our lives in ONE day!

 

I love resolutions. I love goal setting. I really love writing down goals to accomplish, but what is going to make this year any different from last year?

Momentum

Let em explain. I've seen a lot of people searching for their word of the year. If I had one it would be momentum.

I think momentum is absolutely crucial to your success. So I am going to give you some advice that is probably counterintuitive to what most people will do.

Start with your strengths.

If you hate exercise, don't start there even if the rest of the world goes to the gym in January. If you hate eating healthy, don't start there even if the rest of the world is producing a broccoli shortage. Pick something that you are already pretty good at and go all in.

If you have already been exercising a little bit, it is time to pick it up! No pun intended. Lift heavier, go further, go faster. Do that race you are nervous about attempting, try that class you've always wanted to try, pick up a new active hobby. Cross train in other areas to improve performance and increase results.

If you already eat fairly healthy, it is time to dial it in!

The goal is to increase your confidence. What happens when you work on your weaknesses? You feel incompetent, that everybody else makes it look so easy, and you feel like a failure.

But when you are working in an area you already have competence, you can really grow your confidence and that will produce momentum.

You can use that momentum to delve into the other areas that you want to work on. It will work better than the quitting smoking, getting a new job, working out 7 days a weeks, and eating a complete Paleo Slow Carb Mediterranean Diet all year game plan.

Doing things the way you have always done will get you the same things that you did not want. Try something different and see what you are truly capable of.

Goliath, Marshmallows, and Reaching Your Goals

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Goliath

There is a hallway at my church where all the kid’s classrooms are. The walls are all painted with famous stories and people from the Bible.

One year my wife and I were leading a Sunday school class and I had a brilliant idea involving marshmallows and a painting of Goliath.

You have probably heard the story in the Bible about David and Goliath. Where tiny David killed the fearsome giant Goliath by flinging a smooth stone into Goliath’s forehead.

I thought it would be pretty awesome to have the kids act like David and try to throw their marshmallows into Goliath’s forehead. They loved it! There was just one problem.

There’s always that one kid.

One kid had apparently been licking his marshmallow while he waited in line. Then when it was his turn he ran up and dunked Goliath in the forehead like he was Lebron James. You would be amazed at how quickly a marshmallow sticks to a painting of Goliath and it would not come off!

Goliath had marshmallow residue on him for weeks! Every time I walk by that painting I am reminded of that day. It also reminds me of the kids’ laughter, enthusiasm, and zest for life that day. It is also a reminder that there are kids that look up to me and I need to be a good example. Every time I see that guy it is a great reminder.

You can set up visual reminders for yourself too. Print off a favorite quote of yours, a picture of the finish line at a race you are training for, a picture of your kids. Think of something that: positively motivates you to be healthier; keep proper nutrition and exercise a priority; and is deeply meaningful to you.

I have no idea how to use semicolons, but I throw them out there occasionally to keep that button on my keyboard from getting rusty. I’m a rebel like that.

Hope you have a very Merry Christmas, thank you for being a reader!

10 Steps To Fat Loss Success (Part 2)

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 success

Continuing with the 10 Steps To Fat Loss Success today with Steps 6-10. In case you missed Steps 1-5, you can check them out here --->Part 1

 

6. Move more, sit less

 

Energy is a weird thing. You have to have the energy to at least get out and move a little bit, but then that little bit of moving can give you back more energy than you had before. You just need to start.

More and more studies are showing that sitting is worse than smoking and can actually undo all of the exercise you have been doing. Get up at the very least, once and hour and walk around a little bit.

 

7. Do you even lift bro?

Strength training is the fountain of youth. It can be weights, bands, bodyweight, milk jugs, or whatever you have that provides resistance but you need to get strong and stay strong.

You will build muscle, which will help you get rid of fat, which will make you more mobile, which will make you have better quality of life. Everything gets better when you get stronger.

 

8. Never settle

You have to continue to challenge yourself. The workout you did 6 months ago does not get you the results it did then. You need to always try to get more reps, more distance, more weight, etc... in everything that you do if you want to keep getting results.

 

9. H2O you didn't!

Just picture me saying this one really sassy like and you will get the full impact of what I named this step. I have talked about the importance of water a lot lately because it is that important.

Try getting up and drinking a tall glass Magical 3F Water every morning for a week and see if you notice any changes.

 

success10. Eliminate the negative self talk

I have an experiment for you. Start talking about or thinking about someone you have not seen in awhile. An old roommate, a friend you haven't see in awhile something like that. More times than not, you will hear from that person within the next week.

It's crazy! But it works. It's called the Law of Attraction. Some people call it a self fulfilling prophesy.

Whatever you call it, you want to avoid negative thoughts about yourself. Constantly calling yourself fat, old, tired, and other insults does you absolutely no good. On the other hand, it actually cements those thoughts in your head and bleeds over into your behaviors.

Instead, do the opposite. Work on constantly encouraging and inspiring yourself. Get around people who do the same. Words have power, let them work to your advantage.

 

Where do you need to start? Pick one you can start making a habit today. Hope you found this list helpful.

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