Today I'm going to share with you a little secret that most top trainers already know when it comes to getting their clients in shape quickly and effectively.  It's an easy question we ask our clients to find out where they are at in regards to their nutrition.


"So, how are you doing on your nutrition?"

Sounds like an easy question doesn't?  But the answer will tell top notch trainers volumes about what's really going on with your nutrition -- whether or not you're sticking to it or having more off days than on.

When the client begins their answer with, "Well yesterday . . .", and then proceeds to verbally list the food and drink they consumed that's a big red flag. Or if they say something like, "Well this morning I had . . . .", and again, proceed to verbally list what they've eaten, that's a dead give away that the client is not following their nutrition and needs some help to improve.

Why you ask?

Because changing your body doesn't happen with "yesterday's" food intake.  Body transformation like any serious endeavor takes daily commitment to see changes.  It takes a minimum of 4-6 days for your body to begin to change if you're following it at 80%. 

Now, before you start making all sorts of noise, consider this. 

If someone were to ask you, "How is your savings account going?", you wouldn't answer, "Well, yesterday . .". 


Because we all know it takes more than yesterday or today to make a significant change in your finances.  Chances are you would answer something like, "Well, this month I've been able to save X". Finances like body transformation is a process.

Still don't believe me?  Consider this example. When you go to the dentist and they ask you have you been flossing, the same rule applies.  Answering what you did yesterday or today is a red flag that the behavior is not yet a habit and needs some improvement.  Probably better than saying what you did yesterday or today, would be to say, "Not as much as I should".

We are all working to be better.  The first order of business to improving is to first be honest with where you are at presently.

If you haven't created a food journal (think map), then you really have no idea what you're eating.  If you're like most of us, you eat when you're hungry and don't always pay attention to what you're consuming.  You just want that hungry feeling to go away.

Which of course brings us to the meat of today's discussion -- It's ALL About Your Habits. 

Once you've gotten clear on where you are at, and written down where you want to be, you'll now have an idea of what you need to do to get there.  And a little hint here, it will be about creating more productive habits for yourself.  It doesn't matter if it's body transformation, increasing your savings account, or taking better care of your teeth.  It's all about creating habits that will help you automatically get from point A to point B.

Here's a little reminder to help get you started.

It's ALL About Your Habits

It's time to Get on Track and Stay on Track!

Please understand that my whole purpose in sharing Mid Week Motivation with you each week is to do my best to provide you with information, guidance, and if all else fails, a good ole kick in the pants to get you up, motivated, and moving to achieve your goals.

We are now in the second month of the new year, and yes it's flying by very quickly already.  How are those New Year's Resolutions going so far?  Are you still on track? Have you abandon them all together? Or are you still waiting for the right time to get started and commit to making this year different.

"Our past and our future simultaneously exist in our present" -- Unknown

There is no better time to start your rolling and stretching program than today.  There is nothing special about tomorrow, except one more day will have passed that you have missed the opportunity to move forward.  Choosing to start making better choices in your food can begin today -- with your next meal.  Why wait?  Start giving your body the fuel it needs to get healthy, shed those extra unwanted pounds, and get a good night sleep tonight. 

Over and over again I hear all sorts of excuses (notice I said excuses not reasons) about why someone hasn't begun the work of being their best selves.  The excuses range from family obligations, to work schedules, to a lack of time.  But guess what:

  • your family wants you to be healthy so you'll be around to enjoy all of the family activities (not to mention having the energy to be present to enjoy them).

  • if your work schedule is that busy, chances are, you of all people need that personal time to exercise; to get rid of the days stress and to assure that you maintain your health since you're under such a stressful schedule

  • and if a lack of time is your excuse, then it sounds like some serious time management and prioritization is what's in order.

You need, deserve, and require physical activity on a regular, if not daily basis. It's what helps you stay in balance, productive, and clear in thought.  Giving all sorts of excuses won't help you achieve anything except stagnation.

Quite honestly, I think one of my clients put it best, "We live in an age where everyone wants to start on third and be the star running to home plate.  No one wants to do the work it takes to get to third in the first place".

"Decide what you want, decide what you are willing to exchange for it.  Establish your priorities and go to work" -- H. L. Hunt American Oil Magnate

You can achieve, accomplish, or succeed at just about anything you put your mind to doing.  But you'll first have to decide what it is you want to achieve (remember, it's not a true goal if you don't write it down and share it with someone), how important it is to you, and what you're willing to exchange in order to achieve that goal.

It may mean you'll have to go to bed earlier, in order to get up early to get your workout in.

It may mean you'll have to spend a little more time in the evening preparing your food for the next day, to make sure you stay on track with your nutrition.

It may mean you'll have to say no to certain social activities, in order to keep your priorities straight so that you get done what truly needs to be done.

But be clear, you can start today.  You can achieve your goals in spite of the circumstances that are in front of you.

If Not Now, Then When?

Get on Track and Stay on Track!

There must have been something in the air today because it seems like everyone within my ear shot was complaining about their frustrations and irritations.  Some were trainers, some were the trainers' clients, and a couple were regular gym members I am familiar with and see frequently.

It seems at one level or another we are all struggling with creating the life we really want and feel we deserve.  But I suspect, if you're like me, that there are some habits that you've picked up along the way that are not serving you.  What do I mean by habits? I define it broadly.  The habits could be friends that continually drain your energy by sharing negative stories or always seem to be in chaos.  It could be your tendency to procrastinate on projects. Maybe your habit of going to bed too late to get adequate rest.  It could be the habit of not planning your meals in advance and thus sabotaging your goal of transforming your body.

I think we can agree, no one is perfect.  But perfection is not the goal, progress is.  So if you're going to make consistent progress towards what it is that you say you want so dearly, then you're going to have to take a serious look at some of your habits.

I realize that sounds like yet another "item" on your already long "to do list".  So I thought it might be a good idea if I shared with you an easy 4 step guide that I've found very helpful.


Keeping with that same theme of being frustrated with the present state of affairs in your life, how did you get to be at this point anyway?  I know you work hard each day at work.  I know you do your absolute best to be a good partner in your relationships.  I trust that you sincerely want to achieve the goals and dreams you've outlined for yourself.  But for some reason things just don't seem to be "clicking" for you.  That would be frustrating to anyone.

Again, remember, we are all human.  We can all use a little reminder every now and again to help get us get back on track and out of our "funk".  When working with my clients I find that more often than not, while the sincerity is there to achieve what they want, and while they've taken the time to write down their goals in detail, there are often times a few steps missing.  And when they apply these few little tweaks to their process they achieve amazing results.

I honestly believe that most of you are right on track.  The reason that you are not seeing the results you would like sooner is probably nothing more than a minor tweak being needed to your way of doing things.  I know it sounds kind of corny, but it's like stretching before you do your self-massage on the tube or roller.  Stretching just doesn't seem to be as effective if you do it first.  However, if you do your self massage before you do your stretching, you would be amazed at the different result you achieve in your stretching.  Just a minor tweak can make a major difference.

Check out the link below and see if a minor adjustment would make a major difference for you.


You deserve to have the life you want.  You deserve to create your best possible body.  And you deserve to not be stressed out from the daily rigors of life.  Try making a few adjustments and watch the results happen.

Get on Track and Stay on Track!
How many of you out there actually have dreams and goals you'd like to accomplish this year?  How many of you out there have a pretty clear idea of what type of life you would like to be living?

Way too often we find ourselves frustrated with our present situation and when asked, have a laundry list of reasons as to why this is the case.  Believe me, I've been down that road, in that cave, and talked that talk.  It serves no purpose in helping you get from where you are, to where you want to be.  Heck, sometimes I even fooled myself into thinking that if I told my "story" to enough people and got them to agree with how hard my circumstances were then somehow that made it alright. 

You know what? 

Having a bunch of other people agree with my "story" really didn't really help me feel all that much better.  Somewhere deep inside of me I knew that I had more I could create, achieve, and share.

But then I ran across this amazing piece that hit me square between the eyes and really put things in perspective.  I trust it will do the same for you.


Water is wet.  Not a news flash right?  But you would be surprised how many people completely get this idea, but then do things in their daily routines that completely undermine the very goals they say they want to achieve.  If you don't plan your meals you will not have consistent results in your weight loss efforts.  If you do not roll and stretch (or get a massage) on a regular basis, you are setting yourself up for an injury.  It's not a question of if, but when.  If you don't get 6-8 hours of sleep more often than not, it's just a matter of time before you feel run down and are fighting a cold or other illness.  These all seem pretty straight forward, but so many people skip some or all of these basic rules and act surprised when they don't see their body transforming, get injured, or spend just as much time with a cold or flu as they do healthy. 

There are rules to the game of success no matter what you've chosen to be successful at.

Guess what?

I also found a helpful little reminder of the rules (think guides) to being an at peace, productive, and focused person.  If you're serious about making any change in your life, and doing it successfully; Check out the quick ten points on this one.


Sure this week I could have given you another video and spoke of things that you and I both know you need to be doing in order for you to Go Out and Get It Done, but even better to give you some things you can read, print out, and re-read when you find yourself getting off track.

So Get on Track and Stay on Track!
Well, we are mid-way through the second week of January.  I don't know about you, but to me it seems like the month is already flying by.  Those that are going to be successful are already creating their plan and putting it into action.  But wait a minute, maybe a video is not what they need this month.  So I was thinking the other day, maybe everyone out there, that's committed to success, doesn't want to look at a video every week.  Maybe they would like something they could print out and hang up as a reminder.  Kind of a guide to help keep them on track and motivated.

Having some sort of reminder in front of you each day does wonders to help you stay on track and keep you motivated.

I don't know if you've ever used this trick.  But I often tell my clients when they first start with me to take a picture of themselves and hang it up in a place they will have to see it everyday.  Whether it's the refrigerator, the bathroom mirror, or the closet door.  Right next to the picture of themselves I ask them to hang up a picture of a body type that they are working to achieve. 

Why you ask? 

It serves the purpose of constantly reminding you of what it is you are working towards.  Kind of an "in your face" motivation to keep you on track daily.  It also, believe it or not, triggers the brain to help keep you on track throughout the day using a principle called reticular activation.  Click here if you need a more detailed review of just how this process works (reticular activation).

I do honestly believe that more often than not, we all start with sincerely good intentions when we set a goal -- think New Year's Resolutions.  But somewhere along the way life tends to get in the way and we end up off track.  Sometimes it's the group of people that we hang around that don't share similar goals, and sometimes it's just the day to day grind of getting through the day.  Either way, having a daily guide in front of you to remind you of your goal works wonders.

This is your year! 

This year is going to be different because you're going to use the little tips, tricks, guides and motivation that I will provide for you each Wednesday to help keep you motivated and on track.

The first little helper I want to pass along to you is a reminder on how not to let other people throw you off track or distract you.


The second little helper is to remind you of the things to avoid in order to be a success.  Sure we are told about the things we are supposed to do in order to be successful at a certain goal or trait, but sometimes I think it's important to also remember the behaviors to avoid, if we truly want to be successful.


Print them out.  Post them up.  And use them to help you make this year, your year!

Get on Track and Stay on Track!
The first week of the new year is always so exciting to me.  You've got a clean slate to start from.  Pretty much no matter how the year before turned out, you have a fresh new year to start off right and achieve the things that you didn't have a chance to get to last year. 

It's a prime opportunity to get clear on what it is you want out of this year and create a plan to achieve it.  A chance to review the things that are adding to the quality of your life (friends, positive habits, personal and professional groups that keep you on track, etc) and those that are distracting (the judgmental friends, associates that when in their presence always seem to drag you down, and bad habits that sabotage your progress).  It truly is an excellent time to really get dialed in on how to make this year better than the last.  As well as an opportunity to clear out that which is distracting or not serving you.

Yet even with all of the opportunity provided by a new year and a fresh clean slate, there are still those that complain about how they can't accomplish their goals because of such and such: they're too busy, don't have time, work long hours, have to take the kids to their events, they don't like the gym, etc.  And for every excuse I can, in most cases, show you a person that has as much or more on their plate and still is able to get it all done. 

You see it's not a matter of your circumstances.  It's a matter of your commitment to success.  You achieving your best is going to take time.  That's not the issue. Question is, are you committed to getting it done?

Check out today's video blog post to see what I mean.

Let's keep it simple as we are on our last week of the year.  An absolutely excellent time to kind of prime the pumps for the coming year. 

After you've taken the time to blow off some steam and have a wonderful New Year's celebration, also take some time to review you last year.  Did all go as planned?  Probably not, when does it?  But more importantly did you achieve the important items that you had on your list? If you did, could you accomplish even more this year?  If you didn't achieve the points that were important to you, take a moment and ask yourself why not.

Whether you did outstanding last year or didn't quite make the mark you had set, it's a new year now.  And it's time to set new goals to achieve. Take a moment to decide what you plan on achieving this year. 

Then check out the video below so you know which you should be following, Dreams or Goals, if you plan on being successful. 

Is it going to be a roll of the dice again this year to see how things happen to you, or are you going to create your future this year?

It's really scary. 

If you stand in line at the check out counter of a grocery store or any store with magazine racks at the check out counter, long enough, you could become seriously neurotic.  A gander over the titles of the rack would make anyone neurotic.  Whose cheating on who, who lost what amount of weight, who gained what amount of weight, how to lose 20lbs and keep it off, how to get rid of those wrinkles, and all sorts of intimacy tips on how to please your lover better.  I mean really.  It's enough to make you just want to scream.

But you know what?  It's just noise.  As a matter of fact, after leafing through the different health and fitness magazines for men and women, I didn't find anything that we haven't discussed already this year; though the titles would lead you to believe otherwise.  I suspect it's just a way to actually keep you distracted.  Don't be -- Check out today's video blog post for an important personal reminder.

I thought about it for quite some time before I decided on this title.  I look at it this way, you have an owner's manual for everything from your toaster, to your blender, cell phone, automobile, computer, and stove, etc.  And let's be honest, how well you follow the owner's manual great decides how long that item will last.  Either you follow the manual and have significant success or you don't and . . . . 

Pretty much anything that has any value to you, you have an owner's manual for, right?  But for some reason when it comes to getting out of pain or improving the quality of your fitness, people just tend to "wing-it".  Then they wonder why they get the results they get.  It's not by accident.

But there is so much information out there, how do you know what is good information guiding you in the right direction and how much is just hype and trends? 

Check out today's video blog and know which is the right information that will help you quickly build your own manual.

I was just painfully reminded of how important it is to keep things simple in life. Had an unbelievable workout on Saturday, only to awake on Sunday feeling as though I had been run over by a truck -- repeatedly.  Yes, I do typically feel my workouts a few days later; but this soreness was far beyond that "typical" feeling.  So I traced my steps back to see what was different.  What I realized is that I had tried out some new "exotic" movements in my warm-up to replace some of my usual movements.  Doing my usual research, I came across some stretches and warm-up movements that were said to replace several other movements I was already doing.  So I figured, hey, that sounds like a good idea, if I can save time and accomplish the same amount of quality work, why not do it.  What I quickly realized is that these new (exotic) movements in fact did not work as well.  They did not warm my body up properly nor effectively prepare me for my workout.

And of course being me, I started thinking about how this example of using the "new and improved" happens in not only when it comes to staying healthy, but in life. 

Check out today's video blog post to see what I mean: