EVERYDAY MATTERS. So keep moving!

It does take a while to change your body.

But, it takes a moment to change your mind.

Have patience and know that sprints, big weights, turkey, and sled pushes will make you bad (in a good way).

If you have high bodyfat, 95% of your calories should come from lean protein, veggies, and a small amount of fruit.

This means the MAJORITY.. of your weekly meals.. will consist of small portions of chicken, fish, beef.. with protein powder.. and truckloads full of veggies.

When your bodyfat is high, you’re more prone to getting fat from carbs than when your bodyfat is low.

So when your bodyfat is high -> Veggies over everything. And no carbs on weekdays. FYI, spinach has as much protein in it per 100g as lean beef does!!!!! Seriously, please eat more spinach!!!

That’s the formula for success. And if you have a goal of fat loss, you should be making progress using this formula. If you are not, you are sabotaging yourself either by eating what you know you should not be eating, eating too big of portions, or by mentally preventing yourself from losing the weight because you do not believe it will happen.

You have all the tools at your disposal.

I was watching The Biggest Loser the other day and all the contestants were sent home for 2 weeks to lose weight by themselves, and with great nutritional habits and some hard work they were all losing 5-10lbs in 1 week.

5-10lbs a week!!! That’s some willpower.

Oh ya and they worked on all the emotional blocks that had prevented them from moving forward. They tore down their fears, their bullshit beliefs, and just believed in the hard work and discipline.

The information in this post is really all that you need to succeed.

So if you are unsure of what you are doing. Fill out the food guide!!!

And if you have something holding you back come and talk to me!

Seriously, there’s no reason why you can’t have results like this… This person lost over 100lbs and was a mess at the beginning of her journey and wanted to quit. But she had a goal, and kept going, kept moving, kept eating well. She was doing all the same exercises that you do on a daily basis. (She was exercising like 4 hours a day though)…

But the point is, if you have some weight to lose, and are exercising with the purpose of losing weight, this is what should be happening on that scale.

Move everyday, eat healthy with smaller portions, and get rid of those mental blocks that you may have set up there.

If you have the time or energy to think that you are going 100%….You are not going 100%

If you want to come to the gym and ride the bike or row during the day for an extra workout, text me to see if I am at the gym. (My number is on the member’s page).

Pushing sleds, eating often, omega 3’s, lifting weight, and PATIENCE will turn you into Xena the Warrior Princess Or Thor.

The shortest road to success is to surround yourself with others who are further along than you, and have done exactly what you want to do. There’s a lot of people at alot of points along their journey at our bootcamp. So feel free to ask them about their journey. Everyone in our bootcamp family is pretty great, and would surely love to share their success with you.

So know what YOU want first. Goal setting is an often under utilized part of this journey. Those who are more engaged in this process get better results. Here’s an often used and successful guideline for setting goals. We call it SMART Goals…Because all your goals should be smart:

S – Specific
M – Measurable
A – Attainable
R – Realistic
T – Time frame

With that said, we are going to be really hammering home what everyone’s goals are at the gym in the next month. AND MAKING YOU ACCOUNTABLE to these goals that you are setting for yourself. Take this time to decide and think of what your SMART goal is, so that you know precisely what you are putting in the effort for. This will make all the difference for you. Know your goal, then take action.

Here’s an example:

Specific – Lose 20lbs in 2 months

Measurable – Measured on the scale

Attainable – Yes, that is an attainable goal for someone exercising at least 3x/week and making healthy choices!

Realistic – See above

Time frame – The time frame is set above. Break it down even further to losing 10lbs per month or 2.5lbs per week. 2.5lbs per week means you will need to burn a lot more calories than you take in, so you better lace up your shoes.

Goal setting. So important. Without it, just directionless action.

Stay tuned – this is your life!

Josh Saunders, BSc, CSCS

The Bootcamp Effect