Here’s how to achieve that goal

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Do you have unmet goals? If so, you aren’t alone. Most people live with unfulfilled aspirations.

Unfortunately, many widely used self-help techniques fail to deliver results.

Case in point: You’ve probably heard of the “Yale Goal Study” where researchers interviewed Yale’s 1953 graduating class, asking whether or not the students had written down specific goals that they wanted to achieve. Then twenty years down the road the researchers looked up each student and discovered that the 3% of the class who had written down their goals had accumulated more personal wealth than the other 97% combined.

Very compelling story, but complete fiction.

The “Yale Goal Study” never happened, though motivational speakers and self-help books have quoted it for years.

Best-selling author and psychologist Richard Wiseman went on a mission to craft a no-nonsense response to the bogus self-help techniques. Using a diverse range of scientific data, he uncovered a proven approach to achieve any goal.

The following 5 successful techniques (Do This) and 5 unsuccessful techniques (Not That) are from Wiseman’s book, 59 Seconds Change Your Life in Under a Minute.

1) Do This: Make a Step-by-Step Plan.

If you are serious about achieving your goal, then you need to create a step-by-step plan on how to do it.

Successful goal-achievers break down their overall goal into sub-goals. Each sub-goal needs to be concrete, measurable and time-based.

  • Not That: Motivate yourself by focusing on someone that you admire.
    Studies show that focusing on someone you admire is not a strong enough motivator to see you through your goal.

2) Do This: Tell Other People About Your Goal.

How badly do you want to achieve your goal? If you want it bad enough, you’ll tell your friends and family.

This technique works on two levels. First, you’ve put yourself on the spot by letting the world in on your goal, so it’s all-eyes-on-you. Failure would be public. Second, your friends and family are there to offer support and encouragement. Don’t underestimate the psychological power of having someone in your corner.

  • Not That: Think about the bad things.
    When you focus on the negative it becomes your reality.

3) Do This: Focus on the Good Things When Achieving Your Goal.

Remind yourself of the benefits associated with achieving your goal.

Make a checklist of how life will be better once you have achieved your aim. This gets your focus on a positive future, one that’s worth the effort.

Not That: Try to suppress unhelpful thoughts.

Rather than trying to erase that image of chocolate cake from your mind, learn to deal with the reality of temptation head-on.

4) Do This: Reward Your Progress.

Studies show that attaching rewards to each of your sub-goals encourages success.

Your rewards should never conflict with your major goal. When aiming to lose weight, never use food as a reward.

  • Not That: Rely on willpower.
    Willpower alone rarely gets anyone to their goal.

5) Do This: Record Your Progress.

Make your plans, progress, benefits and rewards concrete by expressing them in writing.

Use a hand-written journal, your computer or a bulletin board to chart your progress. This process is priceless for maintaining motivation.

  • Not That: Just fantasize about life after achieving your goal.
    Daydreaming is fun, but simply fantasizing about your new life will not make it a reality.

Are you ready to achieve your fitness and weight loss goal once and for all? Call or email me now to get started on your spectacular body transformation.

Now is your time to get into the best shape of your life!

Coach Rob

How to keep it off (5 hot body secrets)

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It takes dedicated hard work to drop a significant number of pounds. But afterwards it’s incredibly easy (and frustrating!) to find those pounds creeping back on.

Maintaining fat loss is certainly possible, however it does require that you remain vigilant with your healthy routine.

Here are 5 secrets to maintaining your amazing body transformation for life. Think of these as your own personal lifestyle rules and stick with them at least 90% of the time to keep your body healthy and hot.

Hot Body Secret #1: Don’t Eat Just To Eat

There is no place in your healthy lifestyle for mindless snacking. I’m talking about a tub of popcorn at the movies or a bag of chips in front of the TV. All the calories ingested from mindless snacking have to end up somewhere…and that somewhere is around your waist or on your thighs.

Snacks are fine when you are aware of how much you’re eating in order to balance it with the rest of your meals for the day.

Hot Body Secret #2: Stand (And Walk) When Possible

Have you heard the saying sitting is the new smoking? The idea is that a lifetime of sitting all-day-every-day is as harmful to your body as smoking. Think for a moment about how much of your day is spent sitting.

You wake up and sit down for breakfast. You sit on the drive to work. You take the elevator up. You sit for most of 8 hours at work. You take the elevator down. You sit on the drive home. You sit to eat dinner. You sit to watch TV.

That’s quite a bit of time spent sitting! Now imagine if you consciously stood for some of this time each day and took the stairs instead of the elevator. Over weeks, and months, it really adds up in calories burned, muscles engaged, and overall fitness and health.

Hot Body Secret #3: Avoid Sugar

I might sound like a broken record about this one, but that’s OK, I’ll keep harping on this point until more people listen. Our bodies weren’t designed to ingest large amounts of sugar on a daily basis. When you regularly take in excess sugar the results are always the same. You. Gain. Weight.

The tricky part is that sugar is all around us, so avoiding it takes real vigilance.

Start with your morning beverage of choice. Does it have sugar in it? Most of the beverages that are blended and brewed at coffee shops are simply vehicles for ingesting sugar. Find a beverage that you enjoy without any added sugar and stick with the rule of not drinking sugary beverages throughout your day.

Hot Body Secret #4: Keep Dinner Light

Who says that dinner should be the biggest and heartiest meal of the day? Instead, focus on enjoying light dinners that are centered around protein and veggies and avoid starches and carbs in the evening.

The recipe below for Beet and Grapefruit Salad is a great example. Add a grilled chicken breast to a serving of this vibrant, fiber-filled salad and you have a nutritious dinner that’s light and healthy.

Hot Body Secret #5: Always Exercise

How often do you brush your teeth? Do you sometimes take a few weeks or months off brushing your teeth? Um, no. That’s gross. You brush your teeth everyday as an ongoing habit because you know that the benefits outweigh the slight inconvenience.

Can you see where I’m going with this? 🙂

Exercise only truly works when you do it as an ongoing habit because you know that the benefits outweigh the slight inconvenience. It’s part of keeping you healthy. It’s part of who you are.

I’m here to make your daily exercise habit fun and effective. If you aren’t yet my client then call or email today to join now.

Let’s do this!

Coach Rob Johnson

30 Days to a new you!

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What if you spent the next 30 days dropping excess pounds and getting into better shape? Then you could ride out the summer months fitter than ever and more likely to eat healthier, indulge less and stick with your workout schedule.

Sounds good, right?

I’ve got just the plan to get you there. Follow these 5 steps to transform your body over the next 30 days…

1) Go Bread Free: Going bread-free for 30 days is such a simple way to accelerate fat loss. Just think of all the extra carbs and calories that you’ll be saving yourself from. And it’s not so bad, once you get used to it. Wrap sandwiches and burgers in lettuce or on top of a pile of greens.

2) Workout 5x’s Each Week: Take the next 30 days to really focus your efforts in the gym. Train as if you were preparing yourself for an athletic event, with the mindset that each and every workout is important in seeing you through your goal. Make a log of each time that you exercise, noting the duration, intensity and activity.

3) Go Sugar Free: Sugar is the biggest thing holding you back when it comes to dropping fat and getting lean. And not just refined sugar. I’m talking about all sugars. Take the next 30 days to cut out all sweeteners and limit your intake of sweet fruits. This will be hard at first, especially if you have a sweet tooth, but the rapid change in you body is fantastic incentive to keep going.

4) Focus on Protein and Veggies: Enough about all the things you can’t eat, let’s talk about what you can eat. Your meals should be a variety of protein and veggies. For protein stick with organic, hormone-free meat that has been roasted, baked or grilled. For veggies, avoid starchy veggies like potatoes, and instead stick with an assortment of colorful, fiber-filled veggies.

5) Commit to be Fit: The quickest way to get your body into tip-top shape is to join one of my fitness programs. I’m here to get you into the best shape of your life, with my proven, effective system. Make the commitment now, and together we can make the body of your dreams a reality.

So there you have it, 5 simple steps to transforming your body.

Remember, the next 30 days are going to pass whether you jump on board with a fitness plan or not. So you’re going to spend the next 30 days simply getting older and more out-of-shape OR you could buckle down and finally make your amazing transformation.

The choice is yours.

I’m here to see you through it all. Call or email now and we will get started.

 

Coach Rob Johnson

Oh the dreaded plateau…

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You’ve been working hard on your fitness game and it paid off. The pounds started to drop! And then one day your results stopped. You keep putting in the same effort without any sign of improvement.

You’ve hit a frustrating plateau.

Or have you? Before you blame a fitness plateau for your lack of results let’s critically consider the following:

1. Your Diet: It’s human nature to begin to slip on your nutrition after a few weeks of stringent diligence. A small treat here, and a bite of something there, and before you know it you’ve fallen back into old eating habits. If your results have stopped then take the next few weeks to track your nutrition and hold yourself accountable for every bite.

2. Your Workouts: If your nutrition has truly stayed on point then your workouts could be the problem. Are you slacking on the final few reps? Have you reduced your overall intensity in the gym? Did you skip a few sessions last week? Before you blame a plateau for your reduced results take a really hard look at your effort in the gym. Rededicate yourself to pushing as hard as you can.

3. Your Sleep: This is a tough one for so many people, but you simply must be getting adequate sleep in order to lose fat and develop muscle. Your body needs close to eight hours of sleep each night in order to recover from your workouts and to maintain balanced hormone levels. Getting to bed on time is vitally important to your fitness results.

If you have tackled the three steps above and still don’t see the number on your scale moving in the right direction, then move on to these next plateau-busting steps…

4. Track Your Efforts: It’s time to get meticulous with tracking your fitness efforts, from exactly what your workouts consist of, to exactly what and when you eat in order to constantly improve. Make it your goal to outdo yourself every day. If you’re constantly performing better today than you were yesterday, then your plateau will quickly become a distant memory.

5. Track Your Results: Simply checking your weight on the scale is not a thorough enough measurement for your progress. Start tracking additional metrics for change. Take your measurements. Have your bodyfat tested. Take pictures of yourself weekly. It’s important to be fully aware of how your body is changing as a whole unit, not just the number on the scale. You may be surprised to find that your body fat has been dropping while your weight has stayed the same.

See me for additional strategies on breaking through your fitness plateau. Together we will get you on a program that will melt fat and expose shape and definition.

Call or email me today to get started. Let’s do this!

Coach Rob Johnson

Rob@coachrobj.co

No-fail fat loss plan (in time for summer)

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Ready for summer? Warmer weather, shorts, tank tops and bathing suits are just around the corner. Are you ready for it? What if you spent the next 30 days dropping excess pounds and getting into better shape before hitting the beach? Then you could ride out the summer months fitter than ever and more likely to eat healthier, indulge less and stick with your workout schedule.

Sound good?

I’ve got just the no-fail fat loss plan to get you there. Follow these 5 steps to transform your body over the next 30 days…

1) Go Gluten Free: Going gluten free for 30 days is such a simple way to accelerate fat loss. Just think of all the extra carbs and calories that you’ll be saving yourself from. And it’s not so bad, once you get used to it. Wrap sandwiches and burgers in lettuce or on top of a pile of greens.

2) Exercise 5x’s Each Week: Take the next 30 days to really focus your efforts in the gym. Train as if you were preparing yourself for an athletic event, with the mindset that each and every workout is important in seeing you through your goal. Make a log of each time that you exercise, noting the duration, intensity and activity.

3) Go Sugar Free: Sugar is the biggest thing holding you back when it comes to dropping fat and getting lean. And not just refined sugar. I’m talking about all sugars. Take the next 30 days to cut out all sweeteners and limit your intake of sweet fruits. This will be hard at first, especially if you have a sweet tooth, but the rapid change in your body is fantastic incentive to keep going.

4) Enjoy Protein and Veggies: Enough about all the things you can’t eat, let’s talk about what you can eat. Your meals should be a variety of protein and veggies. For protein stick with organic, hormone-free meat that has been roasted, baked or grilled. For veggies, avoid starchy veggies like potatoes, and instead stick with an assortment of colorful, fiber-filled veggies.

5) Join My Program: The quickest way to get your body into tip-top shape is to join one of my fitness programs. I’m here to get you into the best shape of your life, with my proven, effective system. Make the commitment now, and together we can make the body of your dreams a reality.

So there you have it, 5 simple steps to transforming your body before summer vacation!

Remember, the next 30 days are going to pass whether you jump on board with a fitness plan or not. So, you’re going to spend the next 30 days simply getting older and more out-of-shape OR you could buckle down and finally make your amazing transformation.

The choice is yours.

I’m here to see you through it all. Call or email now and let’s get started!

Coach Rob Johnson, BAM

Your sweet tooth has gotten you in trouble.

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Just think of the clean eating streaks that you’ve abandoned for a slice of cake, and all of the extra calories you’ve eaten just to have a taste of something sweet before bed.

Where’s that sweet tooth gotten you?

Into pants that are another size larger. Into your doctor’s office for another lecture. Into a body that you no longer enjoy.

Yes, sweet are delicious and tempting, but the life-long repercussions far outweigh the momentary pleasure.

To help you conquer your sugar craving once and for all, I’ve identified 5 sweets you should ditch, and a healthy substitute for each.

1) Ditch this Sweet: Candy

Nothing gets refined sugar circulating through your body quicker than a fistful of candy—and if you’re in the habit of eating candy daily then your body will crave it.

Candy has virtually no nutritional value, other than caloric energy, and will quickly end up stored on your body in the form of unwanted, annoying fat.

Do This: Swap candy out for a handful of unsalted nuts, a few pieces of unsweetened, dried fruit, or a small square of very dark chocolate (at least 72% cocoa content).

2) Ditch this Sweet: Baked Goods

Cake, cookies, brownies, pastries, donuts, and pies are filled with sugar. While these may not taste as sweet as candy, the combination of refined sugar and white flour will spike your blood sugar just the same.

Very much like candy, regularly eating baked goods may become a habit. Break yourself of this and you’ll find the number on your scale going down rather than up.

Do This: Put down the cookie and reach for a piece of fresh, seasonal fruit. Fruit is nature’s candy and is every bit as blissful as a slice of cake. Serving a beautiful fruit platter to guests can be as delightful as any baked treat.

3) Ditch this Sweet: Ice Cream & Frozen Yogurt

Nothing makes you feel as happy and carefree as a bowl of creamy ice cream…until that ice cream makes its permanent home on your waist. Very much like candy, ice cream has few nutritional benefits.

Do This: Mix unsweetened, nonfat Greek yogurt with a scoop of vanilla protein powder and mix in some chopped, fresh fruit. This creamy delight is much lower in sugar than ice cream and tastes amazing!

4) Ditch this Sweet: Soft Drinks

A regular can of soda pop contains the equivalent of 10 packets of sugar. That’s more sugar than you should consume in a full week!

Soft drinks something that you get into the habit of drinking and then do without thinking. The good news is that a habit can be broken and then replaced with something healthier.

Do This: Take soda pop out of your diet. Period. There are plenty of other, healthier, beverages available to you. Try the recipes for Spa Water below.

5) Ditch this Sweet: Blended Drinks

Smoothies, blended coffee drinks and milkshakes are all tempting treats, especially in hot summer months. Don’t give in to the temptation!

These items are even more deadly than most treats since they are consumed through a straw and don’t make you feel full. Let me assure you that even though you don’t feel full, like you would after a piece of cake, you’re still taking in a bunch of sugary calories.

Do This: Make your own healthy blended drinks at home by using natural sweeteners like stevia, or simply by using fruit. Blend a delicious protein shake with ice, milk and protein powder.

A great thing to remember is that once you’ve fallen out of the habit of eating sugar, your body will no longer crave it.

This means that each day spent in discipline will bring you closer to the day that sugar no longer has a hold over you. Imagine how much happier and healthier you will be!

Eating healthy is half of the battle when it comes to fitness and wellness. The other, equally important, side is maintaining a regular, challenging exercise program.

For an exercise program to be challenging it must always be changing. That’s why my workouts are never the same.

It’s my goal to get you into the best shape of your life. Call or email today to begin your transformation!

Coach Rob Johnson

Want to shape up for the summer? Eat at home.

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In today’s fast paced world we consume over 30% of our daily calories away from home. These less-than-wholesome calories are accumulating around our waists and draining our bank accounts.

So why do we eat out and shun the kitchen? Simple: convenience. We don’t have the time to toil away over a hot stove. However, evidence is mounting that we are paying big for the so-called convenience of outside food.

Obesity related diseases are on the rise, as are the number of folks who are just plain unhappy with how their bodies look and feel. Cooking at home seems to be the first step in our road to healthier bodies.

Here are the top 5 reasons that you should starting cooking and eating at home…

Reason #1: It’s Good For You

Hyperprocessed foods are harmful to our health, and that’s exactly where you’ve been getting the bulk of your calories. Even restaurant food that contains fresh produce, chances are high that the produce is not organic, or local or non-GMO. Most of us are eating less than half of the recommended amount of fiber, fruit and vegetables, which eating at home could quickly change.

Simple meals made at home with fresh produce and organic meats or eggs are nutritionally superior to over-flavored, over-processed restaurant food. Not to mention the high calorie beverages and starters that so often accompany a restaurant meal. When you eat at home you take in more nutrient-dense calories that are higher in fiber.

Reason #2: It’s Far Easier Than You Think

Eating out so often has conditioned our concept of a meal to be one with complicated flavors and accompaniments. This misconception has made us fear the kitchen. But I urge you to reconsider.

Meals made at home need not mirror those ordered in restaurants. On the contrary, simple is better when it comes to home cooking. Plan your entire meal around a couple of pieces of fresh produce and a wholesome, lean protein. No need for complicated sauces or sides – these are where the harmful calories hide anyway.

Reason #3: It Costs Less

Fresh, simple ingredients do not cost much. Especially when compared to the cost of prepared meals.

Shopping the perimeter of the store is always a good plan. Here you’ll find the fresh produce, meats, dairy and seafood. Venture into the aisles for oils and spices to compliment the fresh ingredients.

Reason #4: It Is Preventative Medicine

In the US the annual health care expenses related to obesity is $150 billion, according to the Center for Disease Control and Prevention. Worldwide this number is over $1 trillion annually. These numbers are staggering, and sobering when you think of all the individual lives that are being negatively impacted by obesity.

Rather than waiting for you and your family members to experience the health risks related to obesity, start your own mission to cook simple meals at home and redirect your future. Remember the words of Benjamin Franklin, “An ounce of prevention is worth a pound of cure.”

Reason #5: It Reduces Body Fat

Eating at home is also one of the best ways to reduce your body fat. Meals eaten at home contain an average of 200 calories less than meals eaten out. Let me tell you, a reduction in 200+ calories per meal will quickly translate to pounds lost!

Start today, and don’t be afraid to start small.

Pick one meal that you’ll make at home either today or tomorrow, and write down your simple menu and grocery list. You could start with the Savory Greek Waffle recipe below.

And let’s not forget the place that a challenging, consistent exercise program has in your quest for good health and a fit physique. My programs are specially designed to blast fat and to build muscle in all the right places.

Call or email me today to get started on a fat loss program that really works.

Coach Rob

https://coachrobj.fitproconnect.com/Consultation/