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Are you ready to get in the best shape of your life?

Just Another Year or Your Best Year Yet....

It is that time of the year again.....

A year is closing, and a new one starting. Many people are excited about the new year, but I'd beg to argue that many MORE are just excited to have the day off from work.

Over the last 11 years now that I've been been coaching I have noticed a huge paradigm shift...

When I first started coaching and the new year came around, all I heard about were resolutions for the new year, social media was riddled with them, and its all people could talk about.....but over the course of the last decade Ive noticed "resolutions" get a bad rap, Coaches and personal trainers alike have mocked them, Numerous publications have put out content that they don't work.... 

And I can now honestly say I haven't seen one single post about resolutions or the new year coming....

It seems as if the day of the resolution is dead....
but I'm here to say, it doesn't have to be....

I want to CHALLENGE you to make a resolution, and make it stick.

But first I cant let you go into it blindly, perhaps I should explain to you what a "resolution" truly is...


A Resolution s considered a FIRM decision, not an idea....The reason that most resolutions don't work, is because most people don't actually make resolutions. 

Most people become enticed by an idea, be it "I want to lose 50 lbs" or "I want to make 1 million dollars". These ideas are one in the same, they entice your desire... Most people don't really believe it will happen, thus it doesn't happen.

To make a real resolution though, it is quite simple, You see if you can fathom an idea you are on the right track....It is time you turn that dream to reality....Here is my simple 4 step process to achieving your resolution.

4 Steps to Real Results

  1.  You Must Decide What You Want
    The most important part to that Idea in your head, is determining the specifics of it. Instead of saying "I want to get healthier" say, "I will get off of my blood pressure medication", instead of saying "I want to lose weight" you say "I will lose 50 lbs". (Also note the change in verbage "I want..." to "I will..")
  2. You Must Understand Why
    You need to make a clear understanding as to what this goal will do for you, often times people fail in their attempts to do something great because they just aren't PASSIONATE about it....to have passion you need to develop a deep connection with the idea..instead of "I want to lose weight to be healthier" think "I will lose weight so that I can actually go to the park and play with my kids instead of watching them play."...think emotionally, who and what are you doing this for.
  3. You Must Set The Plan
    What actions are going to make this goal happen. This is the simple part because it has nothing to do with emotion, and everything to do simply with action. To get healthier you know you need to cut back on fast food, stop drinking soda, eat more vegetables....etc So in this section you would write out what action steps you will be taking through out the next year....the beautiful part is that you DON'T have to change it all at once....it could be as simple as changing 1 thing a week, or 1 thing a month....over the year those actions will make a HUGE change.
  4. Do It.
    that's it.... follow your plan, and focus on your why...

The problem is most people know all of this already, but they still get fixated on the idea....Take it one step at a time, and stay focused on the plan people.

There's one thing I know, 2017 blew by....2018 is here I am committed to making 2018 be my best year yet....Are you?

If so you better get your RESOLUTIONS in order, otherwise it most likely will be just another year.....

Happy holidays warriors, it feels so good to be back on the blog and be on the lookout because 2018 is a year DEDICATED to service. There's plenty more to come.

Yours in strength,

Coach Mikey

P.S. If you have any questions or need any help goal setting, please do not hesitate to reach out. LETS GO!

5 Simple Tips To IMMEDIATELY Improve Your diet

Good morning warrior.

In the perfect world we would all have 6 packs, while eating pizza every night...But the world isn't perfect and you more than likely are killing yourself from the inside out via your eating habits.

Obesity, Diabetes, and Heart disease are at an all time high, and the main culprit....food.

The average american diet includes eating 60 LBS of sugar per person, per year.
The average american diet includes 3,400 mg of Sodium per person, per year.
44 percent of Americans reportedly eat out AT LEAST once per week.
On any given day, 34 percent of children ages 2-19 eat fast food daily.

This should be alarming to you....

In a world of health issues and insecurity, the best thing you could do for yourself is to break that cycle.

Today I am going to give you 5 Tips that can IMMEDIATELY improve your health.

The really cool thing? they are so simple that you may even think "yea right...." but  I guarantee you that if you make these changes, you will be far better off and so will your waist line.

5 Tips To Immediately Improve Your Diet

  1. Increase Water Intake:
    - This one is common knowledge, yet so many people don't do it. Its believed that your body is made up of about 70% water, and if you arent bringing enough water in then not only will you succumb to cotton mouth, but your metabolism will slow down, internal organs will function less efficiently, and your muscular system will have a hard time repairing itself from day to day damage (let alone an intense work out).
  2. Eat Smaller Meals (think 80% full)
    - Americans are silly.....we tend to think more is better, seriously its not....more is simply  gluttony. The truth about nutrition is ultimately calories matter....and most often if you go out to eat you end up ordering something that has at least double the calories that you actually should be bringing in per that meal, then you add in the fact that we love seconds, and deserts, and liquid calories....it all adds up. Focus on stopping before your plate is empty, (leave about 20% on the plate) and wait 20 minutes to see if you are still full.
  3. Decrease Processed Sugar
    - This is the ULTIMATE culprit. All you have to do is look at how fast people are developing type 2 diabetes. Every grocery store is filled with Candy and every checks stand, Sodas are cheaper when you buy the 2 liter as opposed to the 12 oz can.... Sugar is rapidly consumed, and  the companies that produce it, want it that way...seriously....why else would a 2 liter be more expensive than a can.....sugar is addicting, these companies know that so the force feed it down your through..slowly killing your for their own profit...and the sad part, WE ALL KNOW THIS, most people are just too addicted to care....I guarantee you, if you are an avid soda drinker and you give it up....you will lose weight. If you truly want to be healthier and leaner....you're going to have to cut this out, when you are craving sugar grab a piece of fruit instead.
  4. Balance Your Plate
    - Seriously why on earth are you going to cut out a complete macro-nutrient.... Carbs, Fats, and Protein...odds are you have tried at least one crash diet where you cut out one of those....and odds are it sucked. All 3 serve a distinct purpose in your body, Carbs help provide quick acting energy, Fats help with hormone production and balance as well as stored energy, and Protein is responsible for helping repair your muscular system. (there's much more to all three but that's the basic idea...) Point being you NEED all 3. stop giving in to BS gimmicks that tell you that you don't. They aren't giving you a secret, they are feeding you lies.
  5. Post Workout nutrition Is Important.
    - Simply put, working out is stress on the body. It literally is tearing your body apart (think muscle soreness). You need to make sure to refuel after your workout so that you can speed up the recovery process and keep the metabolism burning. A few simple things to do: Get a BCAA supplement if you are looking for fat loss, get a protein powder if you are looking for either fat loss or muscle gain (or both), and make sure you eat a super well balanced meal after your workout.

The crazy thing that I hope everyone learns one day....NUTRITION ISN'T HARD.
It's actually really easy...you know what is good for you and what isn't.  Improving your health (and nutrition) is simply about doing what you know is right. Not what you want to believe....just like anything in life, you need integrity to be a good person, but you also need nutritional integrity to be healthy. Chose the right foods, stop buying your box of cheese its.....SERIOUSLY.

You deserve so much more....allow yourself to have it.

Let me know if any of these tips help you, and if you would like even more guidance apply below for our 28 Day Challenge in which we are offering not only 3x a week fitness classes but 1x per week nutrition classes.

Hope you all have a great day and remember, if you ever need anything. Reach out.

Yours in strength,

Coach Mikey


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