Readers,
In last week's newsletter I shared with you the success of Juliet Yackel and how, by applying Fitness Mojo’s 3 components in unison, she transformed her body and life.
Since last week's newsletter was a tad on the long side, I made this one short and sweet to balance it out.
Last
week I shared with you several recommendations I gave Juliet and
encouraged you to apply the same recommendations. I have updated them
slightly. Here are 8 things you can do that will help you change your
body every single week.
- Eat 5 small meals evenly spaced throughout the day. It just requires planning. The easiest way to do this is:
- Always make four meals-by cooking at least 4 servings when you cook dinner so you have food you can grab easily.
- Pack a lunch instead of eating out. You’ll save money and you control calories and quality.
- Cook and eat dinner at Home-Again you’ll save money and control calories. Start cooking again.
- Optimize calories- Make sure every meal includes veggies and/or a piece of good hard crunchy fruit it fill you up and control food craving.
- Avoid foods with refined sugar or HFCF- High fructose Corn Syrup. It’s horrible stuff and it affects energy levels negatively, stimulates your appetite.
- Make sure to eat adequate protein. Roughly 1 gram for every pound of lean mass to speed up recover, and it too satisfies hunger and fills you up.
- Always eat a balanced meal. This means a lean protein, veggie, and a little healthy fat Every Time You EAT. This keeps your hormone levels even throughout the day, thus accelerating fat loss efforts.
- Take vitamins- Multiple studies show that food has fewer nutrients today than just 20 years ago, so even when you do eat great you’re still not getting enough vitamin and minerals. If you aren’t taking vitamins, start immediately.
- Always complete 12 sessions or more each month. (6 hours)Find a way and add post training speed work when you can. Even if it’s just ten minutes; It will make a difference.
- Limit Alcohol- Every drink is like eating a candy bar. (I don’t know of too many weight loss programs that condone 6-10 candy bars every week.)
If you
apply these 8 strategies for 8 consecutive weeks, I guarantee you that
you'll be on your way to the best body you had in years and
a transformation success story that we will be able to share with our
future clients.
So your assignment for the next 7 days is to apply the 8 strategies listed above and document your efforts.
That’s
it. Use a note pad, a training journal from Fitness Mojo, a word
document, email whatever. But make sure you write down anything that
you “perceive” to be too difficult, a roadblock, impossible, whatever
or whatever was surprisingly easy.
Then
email me the obstacles and triumphs, or leave them for me at fitness
Mojo. I’ll review them and get back to you with ways to over come them
in a future newsletter or a Teleseminar.
Remember, The magic formula is
Exercise Regularly + Eat nutritious foods often + Commit to a healthier lifestyle equals less weight, smaller waist line, healthier, happier you!