7 Steps To Great Results

Now that the weather is cooling down, it is a great time to get started on your fitness plan or to give your current plan an overhaul – think get more consistent and stop being average. Think of how it will feel if you have dropped a few pants sizes when everyone else is getting bigger over Winter.

Mostly, the things we do every day are done by habit.  Meaning, you just do them without thinking about it.  You clean your teeth, get dressed in the same way, visit the same cafe for lunch, pick at the same treats in the evening.  Basically we don’t think too much about anything we do – it’s all habit.

Often these habit are NOT supporting our health and fitness.  These are what we call ‘bad’ habits.  Let’s see how we can change these.

There are a few keys to changing bad habits … I highly recommend that you create a plan based on these keys, before you start to implement your habit change, so that you are well prepared and well positioned for success. I have used the example of binge eating on junk food, but the same keys apply to changing any habit such as quitting smoking or missing workouts.

1. For each habit, identify your triggers. What situations trigger your binge eating (boredom, watching TV, sitting down after tea, having coffee, drinking alcohol, stressful meetings, going out with friends, driving, etc.)? Identify all of them, for each habit.  Write them down on a piece of paper.  I’d make 3 columns, once for the bad habit, one for it’s triggers and the 3rd for step 2.

2. For every single trigger, identify a positive habit you’re going to do instead. When you are bored, instead of eating (or whatever your habit is), what will you do? What about when you get stressed? When you go out with friends? Some positive habits could include: exercise, meditation, deep breathing, organizing, decluttering, going for a walk, talking to someone in your family, and more.

3. For at least one month, focus entirely on being as consistent with your triggers as possible. That means, every single time those triggers come up, do the positive habit you identified instead of the negative one. The more consistent you are, the better the habit will form. If you sometimes do the new habit when the trigger occurs, and sometimes don’t, the new habit won’t form very well. Try to do it every single time. If for some reason you fail, extend the one-month period and try to be very consistent from that point onward.  Try to work on just one habit at a time.  Put ‘post it’ or other reminders in spots where the bad habit usually occurs; on the fridge, in the pantry, on your dashboard (for those that cave in to drive-thrus) etc

4. Avoid some situations where you normally drink and eat, at least for a while, to make it a bit easier on yourself. If you normally drink when you go out with friends, consider not going out for a little while. If you normally go outside your office with co-workers to eat or smoke, avoid going out with them. This applies to any bad habit — whether it be eating junk food or doing drugs, there are some situations you can avoid that are especially difficult for someone trying to change a bad habit. Realise, though, that when you go back to those situations, you will still get the old urges, and when that happens you should be prepared.  In the short term avoiding the trigger situations can help. 

5. Realize that your urges will be strong, but they will go away after a few minutes if you distract yourself with your new habit.  They come in waves, but just ride out the wave. Find strategies for getting through the urges — deep breathing, self massage, eating frozen grapes, walking around, exercising, calling a friend who will support you.

6. Ask for help. Get your family and friends and co-workers to support you. Join a Fitness Program like  FitterFaster.  Get a workout/health buddy. When you have really strong urges or a really difficult time, call on your support network for help. Don’t eat junk food, for example, without emailing your support crew or me. Don’t eat it until you call your buddy first.

7. Staying positive is key! You will have negative thoughts — the important thing is to realize when you’re having them, and push them out of your head. Squash them like a bug! Then replace them with a positive thought. “I can do this! If Jo can do it, so can I!” 🙂

Bonus tip: If you fail (and many of you will, at least once), don’t give up. It can take many many attempts before you get control. Figure out what went wrong, and plan strategies to overcome that obstacle the next time. Keep your positive attitude and keep trying. You’ll get it eventually.  This is key-do not give up because of one slip up.

And don’t let old habits sneak back once you reach your goals.  If you binge or fall off the wagon, just get up and keep on going. Let it pass and move on.  Every day you will be tempted, but it does get easier.  The key is to move on and remember what it is you are trying to achieve

To find out about training at FitterFaster complete your details below and I will send you an email with details.  You can check it out and if you’re


I’m Getting Bigger Legs Lifting Weights. What’s going on?

Training with resistance, whether that be your own body weight or tools such as dumbbells, barbells or kettle bells, builds more muscle if you do it correctly.  There’s no denying that, but it definitely doesn’t happen ‘by accident’.

Most people who attend FitterFaster do not want to get bigger (with the exception of some men who have lost their excess body fat and are now looking to increase muscle mass).  However, I often hear “my legs are getting bigger” from people who start to lift weights.

The usual assumption is an increase in muscle mass, which could be the case, but for most women, that will probably not go beyond the initial cm or 2 when you first begin training from a sedentary lifestyle.

What is probably happening is one (or all) of the following:
  • muscle mass has increased slightly, but fat has not gone down yet
  • fat mass has increased
  • you’re training in a way that is actually causing your muscles to grow bigger

You cannot gain fat if the amount of calories you’re eating does not support that. So that’s your first place to look if it’s fat your gaining (At FitterFaster we don’t count calories but you still need to know that the amount of calories you are consuming is important)

Increases in muscle mass could be that initial increase in muscle prior to the fat coming off or could just be that you’re training in a way that is actually increasing muscle mass – this is less common in women (as I mentioned, you don’t ‘accidentally’ increase muscle mass) but it can happen and I know from experience that it does sometimes.

But relax, I don’t want you to start counting calories.  As you know, if you read my blog regularly, counting calories is a fruitless exercise that  you cannot possibly calculate correctly no matter how many apps, calculators and scales you use.

If your legs are getting bigger (and that’s not your goal) you’ll most likely be able to remedy the situation by doing the following consistently:

  • Make sure your training program is not increasing your muscle mass more than you want it to.  Some personal trainers will say this won’t happen, or they even encourage their clients to grow their legs.  That’s fine if that’s what the client wants, but I know that the majority of my clients want lean, toned legs, not big muscley ones!
  • Cut out processed foods and instead, eat lots of fresh, real food that is in its natural state (cooking is fine)
  • Be careful of high calorie, healthy foods like nuts, avocado and starchy vegetables.  Limit your fats to a couple of small serves of healthy fats per day – do not try to go ‘low or no’ fat though
  • Avoid dried fruit and limit fresh fruits to a couple of serves per day
  • Minimise dairy. My suggestion is 1 serve per day (approx 100g) of natural or greek yoghurt
  • Get rid of any drinks that contain calories.  Soft drinks, fruit juice, cordials, sports drinks and waters, alcohol, milk etc should be avoided.  Coffee and tea with a splash of milk are okay as are herbal teas and of course, water.  A minimum of 2 litres per day is best
  • Eat enough!  You do not want to cut back so much that you cause more problems down the road.
  • Eat 3-5 times per day and include protein and vegetables in every meal and snack.
  • Get enough sleep.  If you don’t get enough, you will have a very hard time losing body fat.
  • Reduce stress levels.  You cannot lose body fat effectively (or at all in most cases) if your cortisol levels are chronically high.

This may seem like its too hard to follow.  Gee, isn’t training hard enough??

You’re right, a complete overhaul of your nutrition habits and lifestyle can be  a tough call.

But the power of good habits is the secret to achieving success.

There are 2 things you need to do:

  1. Replace habits that are not supporting your goals with habits that do
  2. Use triggers to add new habits that also support your goals.

If you have habits that you need to stop such as snacking on junk foods, sleeping in when you’re supposed to be training or drinking too much alcohol, the easiest and most effective way to change them is NOT to just try and stop.

The best way is to replace the old habits  with new habits.  Something as simple as replacing one snack for another or organising to meet someone or making an appointment so you don’t hit snooze is the key.  So when your trigger occurs, you now do something different in response.  An example is, choosing a different snack food when you get the munchies.  This is an easy example, but at FitterFaster, I also help you work on the more challenging and complicated ones too.

There are probably new habits you need to introduce as well.  These are best tackled just one or two at a time.  Make sure that they become ‘habits’ before you try to introduce more.  Working on just 1 or 2 things is the key to success.  Otherwise you end up overwhelmed and give up all together. Especially if you’re trying to do this on your own.

You must get to the stage where the new processes really are habits.  That you do them (or don’t do them) as automatically as putting on your seat belt before you drive.

You are your habits, so make sure they’re good ones.

At FitterFaster, changing your habits is part of our process.  Together we can work out which habits need changing first, rather than do a complete overhaul – unless you’re ready for that.

We also talk about how triggers can lead to habits that are helpful or that lead you away from your goals and how to change those.

My Clean and Lean Challenge is about to start. It runs for 6 weeks and you are given full support AND details about how to make those habit changes over that time.

Then, most importantly, I take the final week or so to educate you on how to continue after the challenge is finished.  You may not continue every new thing you’ve learnt, but that’s okay.  We work on maintaining the most important things first so that you can make the real habits and then add more later.

So you get great results during the challenge AND can continue to get more results and/or maintain them once it’s finished.

The Challenge starts on Feb 5th 2018 with registrations closing on Jan 28th.  A bonus 2 weeks training for anyone who registers by Jan 22nd

Find out more about the Clean and Lean Challenge here:  CLEAN AND LEAN CHALLENGE


Stuck for Results? 3 things you can do about it

 

Training has been going strong over the past few months at FitterFaster.  Everyone has fully embraced the new 4 week periodisation cycle.

We have MetCon week where we use higher repetitions of each drill .  We also include more high intensity cardio focused drills and longer sets

MeltDown week includes slightly heavier weights, dropping the repetitions and using more resistance drills than MetCon week. We also do about a  50/50 split of cardio intervals and resistance training.

AfterBurn is the week where you choose the heaviest weights you can manage for each set.  Repetitions are dropped right back and rest periods are a bit longer too to allow you to keep using the same weights throughout.  We do a bit less cardio, but each interval set is to be performed at the highest intensity possible.  Sets are usually a bit shorter and often include an active or total rests even during them.

The latest addition to our cycle was introduced this year and is called Challenge Week.  At first, Challenge week was met with scepticism from some clients, but I’ve been really pleasantly surprised by the way everyone has embraced it AND, more importantly how it has allowed even the fittest clients to jump to a new level of intensity.  Rookie clients are of course allowed modifications and are given a slightly different challenge to our Commandos and Warriors during Challenge week, but even they have enjoyed the games and ‘challenge’ aspect of Challenge Week.

For each of the 4 phases, you have to give your best effort.  It’s one thing to do a training session and just ‘go through the motions’, and another entirely to keep pushing even when it starts to hurt or you feel like you can’t do any more.

I’m not talking about pushing through any kind of injury or joint pain here.  Its always important to stop straight away if you feel something is not right.  However, you have to give your best effort at all times.  Keeping on going till the last rep is done or the time keeper yells ‘rest’ will yield the best results-no doubt about it. Don’t just give up when it starts to hurt.

 

Cycling our training in this way means that every energy system and all muscle fibres are given a chance to be improved.  And this means better fitness, more strength, better mobility, less chance of injury and just feeling awesome.

The fitter you are, the more energy you’ll have and the easier it is to lose body fat
and to keep it off.

So aside from attending training at FitterFaster, what can you do to get better results?

  1. GET MOVING MORE  Even if you’re following a structured training routine by attending a gym, playing sport or exercising at home, it’s pretty hard to do too much.  If you’re reading this, chances are you could do more.
    • Walk or ride to work – yes really!  Or just add a few walks (or runs if you’re up to it) to your week.  3 x 30 mins will make a big difference.
    • Stand instead of sitting.  I practically never sit any more. Only while eating and driving.  Standing is much better for you, so grab a standing desk or work out how you can sit less often.  And whether you’re standing or sitting, make sure you take a break every 30 mins or so and take a quick walk around or have a little stretch.
    • Add another workout (or 2) to your week.  If 2 times a week is all you’re managing, you’re simply not going to see great results.  My clients should be all training at least 3 times per week as an absolute minimum.  And that’s what that is. The minimum times you can train (not including walking/running or sport) and expect to see good results.
    • Stop using your sport as your only fitness.  Sport is great, don’t get me wrong, but training 1-2 times per week specifically just for your sport and playing a game or 2 on the weekend won’t cut it if you want to see a better body that is truly fit.  Add specific fitness training to your routine and not only will you notice a difference in your body, but also in improved sports performance as you improve core and whole body strength and control and general aerobic and anaerobic fitness.
  • FIX UP YOUR DIET
    • Firstly, clean up your kitchen, office and car or wherever you’re storing that crap food.  If its processed, its got to go if you really do want to see great results.  Rewarding yourself with food is NEVER a good idea. And if you identify yourself as an emotional eater, even more reasons to get rid of that crap
    • Make sure you have plenty of healthy food available in your fridge so that when hunger strikes, or you are feeling down, angry, upset or just bored you have plenty of options.  And yes, I know those things aren’t what you feel like, but studies show that the sugary and fatty foods you crave only satisfy your emotional side for about 3 minutes.  Yes, they work but for just a short time before you want more.  Try veggies sticks and a scoop of hummus (just one) or some cottage cheese or greek yoghurt with herbs added.  The protein and healthy fats, combined with the act of using your hands to pick up and dip together with the full-on taste of herbs and the crunch of the veggies will satisfy you for much longer AND provide fibre, vitamins and minerals and some protein for longer term satisfaction.
    • Start planning your meals and snacks a bit more.  Knowing roughly what you’ll be eating for the week means you can have everything you need on hand, you’l know how much time you need to devote to food prep and cooking and you can even prepare meals ahead of time on days when you do have more time to spend in the kitchen.  THIS IS ESPECIALLY IMPORTANT IF YOU DON’T LIKE COOKING.  Those that love cooking will make time for meal prep, not the other way around.
  • IMPROVE YOUR RECOVERY, SLEEP AND STRESS LEVELS   So I’ve recommended you train more, but along with that comes the need to look after your body between sessions.
    • Get enough sleep.  I could name several clients right now who are not getting great results, despite training well and eating ok because they are lacking in quality sleep.    A minimum of 7 hours per night is required and preferably 8.  You simply cannot change this need.  YOU may say that you’re too busy to get that much sleep, but your body will tell you otherwise.
    • Reduce your stress levels.  Stress used to be reserved for high powered executive types.  But these days, everyone from kids to stay-at- home mums and dads (I nearly said housewives!),  anyone working anywhere, anyone trying to get work, school or uni attendees and your dog pretty much all have higher stress levels than they should.   YOU need to find ways to reduce this if you want to see good results. Again, I could name several clients where this is THE REASON they are not seeing results.  Not their training, not their diets, not anything else but the stress levels they have.
    • Symptoms of lack of sleep and/or higher stress levels include:
      • Not being able to lose weight or keep it off
      • Being tired (duh)
      • Feeling lethargic (even if you’re not ‘tired’)
      • Getting sick often – yep.  Getting more than 1 cold a year, this could be it
      • Not feeling like it – you just can’t get ‘motivated’ to do anything
      • More belly fat (usually)
      • Cravings and/or what you may call ’emotional’ eating
      • Ongoing injuries that can’t be explained by something like a tear/break or strain
      • Chronic pain anywhere in your body – you know that achy shoulder, hip, tight calves, legs, back pain etc that you’ve been and had looked at but no one can tell you what it is but it won’t go away

These 3 areas; training, diet and recovery are the things you need to get right if you want to see awesome results into the future.  You simply cannot ignore any of them

At FitterFaster, we look at all these areas and help you to work out ways that you can improve all 3 in the real world.  Generic advice, strategies and tips work for most people – yes they do – you’re not THAT DIFFERENT to everyone else – sorry.

But…… I help you to find ways to tweak that advice and put it into action in the real world that you call MY LIFE.

The principles don’t change, but the way you may put them into action might.  It’s my job (and my privilege) to help you with that.  Whether it’s on an ongoing daily basis as a client at FitterFaster and/or with shorter term challenges and programs.

One way that I may be able to help YOU add exercise and better nutrition to your life, even if for whatever reason you can’t join FitterFaster, is with my free online program Get Fit Maryborough.

You can find out more by going here:  GET FIT MARYBOROUGH

If on the other hand you’d like to get some information about actually becoming a client at FitterFaster and training with us, you can fill out your details below and I will email you some further details.  No obligation and no sharing of your email

Thanks for reading

Jo


Feeling Anxious, Depressed, Down or Sad?

 

Feeling down? Anxious? Depressed?
Before you try meds, try this…

It’s free, all-natural, fast, and possibly the most powerful mood-lifter ever. It’s called serotonin. And your brain manufactures it, naturally, when you do a few smart things I’ll explain below…

According to WebMD, “Of the approximately 40 million brain cells, most are influenced either directly or indirectly by serotonin. This includes brain cells related to mood, sexual desire and function, appetite, sleep, memory, learning, body temperature and social behavior.”

4 decades of research by thousands of the most respected PhDs in the world indicate that when you have a shortage of serotonin it can lead to depression, obsessive compulsive disorder, anxiety, panic and even excess anger.

You’re not yourself when you’re down, anxious or depressed. You just want salty or sweet foods that pack on the kilos, you’re tired all the time, nothing makes you happy…and it spirals downward from there.

Family and friends notice, you feel self-conscious and uncomfortable, your work suffers, relationships suffer, and life is joyless.

It’s no way to live.

But so many live in that grey twilight EVERY DAY, and unnecessarily.

Maybe you feel trapped, almost like you’re drowning. You see what’s happening, but you’re not sure how to break free from the anchor that’s pulling you down.

You may even think you have a serious problem. And you need medication. But odds are you don’t.

You may just need a serious boost of serotonin.

And it’s so easy to get. Because your brain makes it. All you have to do is “tell” your brain to do it.

Here’s how…

15-20 minutes of good exercise – even just going for a fast walk. Followed by a healthy meal.

Do that today, and you’ll instantly feel better.

Then tomorrow do it again. The day after that, do it again.   And eat healthy all day long.

By the end of the week (if not sooner), you’ll be free of that depression anchor. And you’ll be on your way back to the person you want to be: positive, loving, supportive.

And if you keep getting those “daily victories” of 15+ minutes of exercise (even just a vigorous walk), and keep eating the things you know you should eat…

…that anchor of sorrow and self-pity can never re-attach itself to you.

But it gets even better. Because consistent daily victories melt away the fat so you drop kilos and cm’s, sleep better, have more energy, brighter eyes, do better work, be a better partner, parent and producer.

Daily victories give you a better, happier, more wonderful LIFE!

If this makes sense to you, and you’d like some guidance on exactly how to WIN every day, so you become the person you most want to be and have the body and life you most want to have…

Join us today in our 100% FREE Facebook group called Get Fit Maryborough.

Just click the link below and we’ll approve you immediately. Here it is:

MORE INFORMATION ON GET FIT MARYBOROUGH

Once you’re a Member, here’s what you get…

The complete SmartStart exercise and nutrition system, including:

– Free workouts you can do at home, in the park, at your gym or anywhere you like, and anytime you want, alone or with friends. There are different ones for different fitness levels, they’re simple and VERY effective at burning fat and toning your body. This way you always know what to do and how to do it to get the best results in the shortest period of time…so you’re never confused about what really works.

– Free recipes that are healthy, delicious and satisfying so you always have a simple, smart meal waiting for you.  You’ll start with over 30 of our favourites and get new ones every week.

– A private group where you can get support from me and other participants.   This is THE secret to getting the body and life-changing results you want by making exercise and healthy eating a way of life that makes you better and stronger every day.  Unlike programs and products that you buy and are left on your own, with Get Fit Maryborough I will be your coach every day.  Ask questions, be accountable, get daily support.  I’m here for you.

– Success stories from women and men right here in Maryborough, so you get and STAY inspired, and build your belief that you can do it, too!

– Free support community so you’re not alone anymore. Surrounding yourself with other people who have the same goals is proven in study after study to be one of the most powerful success strategies. Now you can easily connect with others here in town who are just like you. You can find a workout or accountability buddy. And you can support others in need…because the more you give, the more you get.

– PLUS…you can attend live, in-person workouts at FitterFaster from time to time with the best personal trainers and coaches in Maryborough…for just a $10 donation to charity.

The Get Fit Maryborough way is about meeting you where you are. It’s about being realistic and progressive. But that doesn’t mean slow. It means smart.

Because the reality is that most people, probably including you, just want to look and feel better, and know you’re getting healthier. You just want to feel more confident wearing your favourite clothes and doing your favourite activities.

If that makes sense to you, then join us today.  The Get Fit Maryborough is 100% free and it’s full of over 100 people (and growing) from right here in town just like you. People who want to be the best version of themselves.

You can join any time and you’ll start to receive emails from me straight away and several times per week to educate you on the best ways to get results and to keep you on track.

Click this link to find out more information and to join

Go here now ==>GET FIT MARYBOROUGH

I’ll see you on the inside!

Jo


Even If You’ve Failed Before, You Can Achieve Success. This is How…..

I love learning, I know weird!  If only I had this passion when I was at school.  Not that I didn’t do well,  but everything seemed like such a chore then.  But I really enjoy learning, reading, researching and making action plans, systems and working out how to make things happen.

2017 has been all about learning new stuff for me.   The biggest course I’m tackling at the moment is all about the neuroscientific approach to transformation coaching and is a 12-18 month course devoted to how our brains work, learn and change.

Another is a shorter one about habit change and I’ve just finished 2 nutrition courses; one 12 month one about the coaching of nutrition and a 6 month one to improve my actual nutrition skills so that I know the advice I give for transformation and general health improvment is accurate and up to date.

I’ve just started a new course about Metabolic Syndrome and the implications to our health and what I can help people do about it.  This course sets me in good stead with the latest research and to work in conjunction with other health professionsals to help manage conditions such as metabolic syndrome and the accompanying issues such as diabetes, heart disease etc.

One thing I’m learning right now (which I guess I already knew but didn’t think was as important as it is) is that we all learn and are able to change habits (or not) in different ways.

Have you ever looked at something and thought:

  • I’m not even going to try that, I know it won’t work
  • I’m hopeless, I’ll never stick with it
  • I already know all that, I just don’t do it
  • That will never work, I’ve tried it before.  I need something different
  • They just don’t get it.  My situation is different so it won’t work for me

I’ve restructured the way I deliver my challenges and programs over the past 12 months too.  I’m taking a more habit-based approach, so while I deliver the content in one big hit at the start, during the challenge, I focus on one thing at a time with education and really getting participants to focus.

You can work out how you best learn and apply change by answering the following questions true or false.

 

  • When setting resolutions, I easily keep them even if only I know about them
  • I need to tell the world what I’m going to do to be accountable
  • I’m really good at sticking with something if someone else is holding me accountable
  • I need to know the whys in order to make changes and will ask heaps of questions before I can convince myself to follow a plan
  • If someone tells me to do something or expects me to do something, I’m not likely to do it
  • I need everything set out in absolute detail for me to stick with it
  • I don’t want the details, just the steps.  Just tell me what to do, I’m not interested in why
  • I easily make time for myself and keep promises to myself always
  • I keep promises to others, but not always to myself

The answers to these questions can help you to determine how much detail you need, whether you need a coach or buddy to work with, whether you should announce your intentions to everyone, or whether you’re best when working on your own and doing stuff by yourself.  Or some kind of combo of all of the above.

Depending on how you learn and how you make changes, your journey through some of my programs and challenges will be slightly different to other peoples’ too.

I know from experience that some people can just drop and change everything at once and this works best for them.  They easily follow a plan to the ‘t’ with barely any side tracking or second guessing.

Others need to make the tiniest changes one at a time to avoid overwhelm.  They need to slowly make progress.

Others need to work in groups or be accountable to a coach and their peers in order to stick with it.

Others want to keep it all to themselves, not to surprise people at the end, but because they’re busy researching, asking questions, analysing and assessing everything before deciding if it’s right for them.

And then there is everyone in between.

Of course, the answers to these questions don’t change the fact that you actually have to make changes to see results.  So even if you like to work privately or you need to know all the ins and outs to get going, you still actually need to get going before anything will happen.

So as we head towards the end of another year – yes already, its’ not that far away, make sure you take stock of what you are going to achieve in the next few months and beyond. And then take action.

To find out about my training programs at FitterFaster, complete your details in the form below.   I will simply email you some info that you can check out and make a decision upon.  I won’t hound you with calls or anything like that.


I’m Going To Get Started when………

When are you going to start?  I know you’ve been thinking about it, possibly planning, researching, following blogs and posts.

When you are going to start?

When you’re less busy?

When you find someone to do it with you?

When you’ve lost some weight first?

When you have some more money?

When you change jobs?

When you’re a bit fitter?

After the (insert event) is over?

Next Monday?

Next month?

Most of us wait till the perfect time to get started on new things.

Especially those things that we’ve never done before, or that we perceive will be painful or difficult.

Its perfectly normal to think everything has to be in alignment before you can start a new project.  But you know what?  This gets you absolutely nowhere.

You’ll get nothing if you don’t take action and start something.

I’m here to tell you that there will never be that ‘perfect time’

Of all the moments in your life – millions of them – they could all be the perfect time to start.   Yes, every one of them.

Because starting doesn’t have to mean that every single thing has to change.

You can still have lots of the things you have now, even if you change some things

“Really?  You mean life as I know it now won’t end if I decide to do something about my health or body fat?”

Just because you take some actions to improve, doesn’t mean everything has to change.

You have to stop thinking in black and white.

All you have to do is start

Take some action.

Stop reading about it, thinking about it, researching it and actually get started

Contact that coach

Clean out the kitchen

Choose a healthy meal TODAY,  yep, the very next meal you eat

Go for a walk, go to the gym, dust of the equipment in the spare room and USE IT

Starting means just that – GET STARTED

Take some action today.  And them tomorrow, do it again.  Take more action.

Stop thinking about what you’re going to do and get started on some part of it.

You don’t have to change everything at once.

Maybe you’ll just start an exercise program

Maybe you’ll start eating a better breakfast

Maybe you’ll cut back on your alcohol consumption

Maybe you’ll stop snacking on the couch or in the car

Maybe you’ll start replacing your drinks with water

Just Start   Take Action   Make it Happen

It if feels hard, keep going.

Its normal to resist change, for it to feel difficult but you just have to keep moving in the right direction.

Any action in the right direction is making it happen.

Stop thinking black and white

Everything doesn’t have to change for you to make improvements

Expect some resistance, but keep moving

Take some action every day, anything

Get support if you need to, but don’t wait for it.  Keep moving anyway

To find out how to get started with me ‘having your back’  complete your details below.  I will send through some free and no-obligation information on how my programs can get you on the road to success.