HOW TO LOSE WEIGHT OVER THE HOLIDAYS (aka I DON'T WANT TO GAIN 10LBS)

  • By Kevin Kohan
  • 15 Nov, 2017

I get it. Very few people want to think about fitness and weight loss around the holidays.

From Halloween to Christmas my blog’s traffic drops. Clients get lax with their check-ins. And scale cursing commences.

We just want to eat and do what we want and worry about weight loss when the New Year’s resolutions come around.


This same pattern has gone on for 7 years, and it’s not going to change anytime soon. Traffic drops in half and then in the weeks after Christmas it quadruples. The same thing can be seen with foot traffic in gyms during that time.

So how do you navigate this fitness lull so you don’t keep back-tracking on your goals? And how do you do it without constantly feeling like you’re being harassed about your body?


Focus On Relative Progress

Progress isn’t always measured in pounds lost. If you typically gain weight during the holidays, then maintaining your weight is progress.

Go into the holidays with realistic expectations on what progress is. If every year during the holidays you gain 5-10lbs, then don’t beat yourself up if you don’t lose any weight this year.

In this case, simply maintaining your weight is progress. It’s an improvement over your past behaviors. Weight loss isn’t the only measure of progress.

Motivation comes in waves . There’s a good chance you’ll get swept up in the New Year’s resolution bug, so if you can just make it through the holidays you will get that added burst of motivation to take you to new weight loss lows.


Gain Some Perspective        

We get ourselves so worked up around the holidays and obsessed over what to eat that we eventually say “screw it, it’s not worth it. I’m going to enjoy myself and start over tomorrow (or Monday, or New Years)”.

But those three holidays (Halloween, Thanksgiving, and Christmas) over the course of two months aren’t going to make or break your progress. It’s what you do the other 58 days that will influence your outcome.

You’ll eat 10x more food in the last two months of the year on the days between the holidays. That’s where the difference is made.

The holidays don’t need to be a source of stress. They’re supposed to be a way for you to relax and enjoy life a little.

So you need to strategically enjoy yourself , do your best, and then move on and get back to doing more of the healthy behaviors you want in your life.


Plan For Fun Foods

You’re going to eat things that don’t mesh with your goals . There’s a lot of social pressure. Our environment changes. And there’s a lot of desire to “let go” on your part too.

The key is to plan for fun foods and eat them in moderate portions. Try to eat what you want, be mindful, and STOP EAT AT 80% FULL!

This takes mental preparation at a time when you’re thinking rationally. If you wait until the moment comes the emotions will drive impulse behaviors, and I’m willing to bet you won’t like the outcome.


You Can’t Always Control What You Eat

What you eat isn’t always in your control, and that’s OK. Unless you personally prepare and eat every single meal at home, there are going to be times when what’s being served doesn’t really align with what you’re trying to accomplish.

Here’s the thing though – while you can’t always control what you eat, you can always control how you eat. And how you eat has a much bigger influence on your outcome.

What that means is you always have the final say over how much you eat. And you have control over your mindset surrounding food and whether you’re living with an abundance mindset or one that creates scarcity.

Stressing over eating a piece of pie and then guilt eating has a much bigger negative impact on your goals than having an abundance mindset , giving yourself permission to eat a reasonable portion of dessert, eating it mindfully, and then stopping before you’re stuffed.

Same situation. Different perspective. Different outcome over time.


Stay Active Doing Something You Enjoy

Holiday schedules make it tough to get in consistent workouts. So it’s important that you don’t have an all-or-nothing attitude around physical activity during this time.

Just because you can’t strength train 3 days/week doesn’t mean that once/week is bad. Do your best. Try to stay active.

Daily walking through this time period can do wonders. Any extra workouts are an added plus.

Daily activity, however small, coupled with planning and mindful eating will keep you on track until things get back to “normal”. Then once the holiday season is over you won’t be trying to work off all that accumulated weight, and instead can focus on taking your body and mind to the next level.


To Learn More about our SECRET to keeping Lean & Mean over the Holidays CLICK BELOW:  

  BODY FAT INCINERATOR and HOLIDAY HELPERS by Advocare to help with that Holiday weight gain.

HIT FITNESS WAREHOUSE

By Kevin Kohan 13 Dec, 2017

It's Week 3 of Holiday Hustle!

If the lazy voice in your head is louder than the motivated one, welcome to the club. We’ve clearly been there, so much that our partners and affiliates at Peerfit have elaborated on our training tips over the HOLIDAY HUSTLE below.

Article:    tips for how to beat it .

Keep hustling your hearts out, HIT FITTERS - for every class you CHECK-IN at HIT Fitness Warehouse we are donating 25 cents to the local South Florida and Puerto Rico communities.


Starting a new fitness regimen is exciting: you’ve created goals for yourself, committed to positively changing your lifestyle, and have said ‘yes’ to possibility. Your eagerness to start this lifestyle change is nearly palpable as you envision your new, healthier self going to Pilates three times a week and taking wheatgrass shots every morning (yum?). You’ve seen what your healthier future looks like, and you can’t wait to get there.

But, as time progresses, your regimen transitions, and your goals begin floating down that violent river known as ‘life’. That new routine you’ve established can quickly dwindle down into fewer workouts than you’d imagined in the beginning. You didn’t see it coming, but, somehow it happened.

Let’s face it… we’ve all been there.

Next time that ever-so-enticing devil on your shoulder tells you to hit the snooze button just one more time , use these five tips to keep your motivation strong.


1. Change your phone wallpaper to an image that inspires you.

Even though most of us won’t admit it, we look at our phones countless  times a day. Whether you’re waiting in traffic or in line at the grocery store, your smartphone is the first thing you reach for to keep your mind occupied. If you’re always looking at your phone, you might as well use its powers for good.

Read the rest at ..... https://pulse.peerfit.com/maintain-fitness-motivation/

 

2. Add motivational quotes to your iPhone alarm clock.

Here’s another way to surround  yourself with inspiration. For many of you, getting out of bed in the morning is one of the most challenging things you’ll do all day. If you’re anything but a morning person, but are trying to implement morning workouts, adding quotes to your alarm clock(s) can add a little umph to your wakeup call.

If you’re an iPhone user, here’s how you can add quotes to your morning alarms:

  1. Go to ‘clock’ on your phone
  2. Tap ‘alarm’
  3. Tap ‘edit’
  4. Choose an alarm
  5. Tap ‘label’
  6. Add in your favorite motivational quote
  7. Tap ‘back’
  8. Tap ‘save’

Read the rest at .... https://pulse.peerfit.com/maintain-fitness-motivation/


3. Exercise with a partner or group.

Misery loves company, right? Dripping sweat in a boxing class with a group of friends sounds way more exciting than doing it alone. Not to mention, exercising with a partner or group helps keep you accountable to show up. Plus, the  support  and encouragement you get from  group fitness  is unlike any other motivator out there.  In a recent study , of those recruited alone for the experiment, 76% completed the weight-loss program. Of those recruited in a group, 95% completed the program .

Read the rest at ..... https://pulse.peerfit.com/maintain-fitness-motivation/

 

4. WRITE DOWN YOUR GOALS!!

By putting pen to paper, you’re making a physical commitment to your goals and are more likely to follow through with them.  Your fitness classes are goals: you are setting out each week to show up and give it your all.

Looking at your fitness classes like a business meeting will create more of an obligation for yourself. You wouldn’t cancel on your boss, would you? Write it in your planner or put it in your Google calendar like an appointment you can’t miss. Bonus: crossing off  completed tasks on your to-do list releases hormones in your body that send a feel-good rush to your brain, leaving you happy and feeling accomplished.


Read the rest at. ... https://pulse.peerfit.com/maintain-fitness-motivation/

 

5. Buy new fitness gear.

It’s crazy how much the perfect outfit can affect your confidence . When you love the way you look, you’ll feel better about working out. You’re excited and motivated to don your new sneakers to class, which has become your new happy hour. Instead of meeting your friends for coffee, you’re slipping into your new workout gear and heading off to meet them at your local barre studio.


Read more at .... https://pulse.peerfit.com/maintain-fitness-motivation/


Bottom Line.....

The key to staying motivated is making small changes a part of your lifestyle . Before you feel yourself slipping out of your routine, implement these tips into your daily routine to keep your momentum going strong.  

What are some tips you use to keep you motivated?





By Kevin Kohan 07 Dec, 2017

Working Out But Gaining Weight? Here’s Why

You’ve finally made it past the point of wanting to get healthy and lose weight. You’ve not only made plans for eating better and working out, but you actually put those plans into action. It’s been a month now, and not only have you not lost any weight, but you’ve actually gained some! Why?

Gaining weight at the beginning of a new exercise program is actually quite common. It’s a natural part of your body’s adaptation process.

If you haven’t exercised regularly in months, you can expect to add a few pounds at the beginning. But that’s OK. This weight gain is good weight gain , and it will do nothing to keep you from reaching your goals as long as you understand what is actually going on.


Increased Energy Reserve Capacity

Let’s assume that your calorie intake isn’t 500-1000 calories above maintenance levels on a daily basis. This is a safe assumption to make, as most weight losers don’t come anywhere close to eating maintenance calories.

 So if your calories are below maintenance levels, how could you possibly be gaining weight – especially if you’ve been exercising too?

Your body stores energy in two main forms – fat and glycogen. Fat storage is fairly linear – meaning it fluctuates slowly based on your current lifestyle.

However, glycogen storage can swing wildly on a day to day basis depending on the type of exercise you do, the amount you do, the composition of your diet, and how long it’s been since you’ve done any exercise.

Glycogen Storage

Glycogen = Glucose + Water

Your body takes the glucose it gets from the carbohydrates you eat, then combines it with water and stores it in your muscles.

In fact, every gram of glucose is stored with about 3 grams of water. Taking that one step further, the average person can store about 15 g/kg of body weight of glycogen. So, let’s do a little math:

  • A 200 pound person weighs about 90kg
  • At 15 g/kg, that person carries 1350 grams of glycogen (15 * 90 = 1350)
  • 1350 grams equals 3 pounds (1350 / 453 grams in a pound = 3 pounds)

That’s right, 3 pounds of glycogen is what this person stores on average. If he were going from a sedentary lifestyle to a very active one, the swing in water weight could be several pounds.


Going From a Sedentary to an Active Lifestyle Results in Initial Weight Gain

This is the biggest reason people see stagnant weight loss or even weight gain at the beginning of a weight loss program. They go from a sedentary lifestyle to one that is much more active. This transition causes many changes in your body.

Going from doing hardly any exercise to working out several times per week increases your muscle’s energy storage capacity. Your body needs more fuel, and it adapts by storing more of the carbohydrates you eat as glycogen in your muscle.

So when you first start a weight loss program you very well could be losing fat, but that fat loss is masked by a corresponding gain in water weight. You very easily could have lost one pound of fat the first week but gained one or more pounds of muscle glycogen.

Then, you step on the scale, see no change in weight (or possibly a gain), and think all your hard work was for nothing.

Sound familiar?


Take a look below at the progress sheet of a client of mine. She used to be very active but had been sedentary for the last 8 months. She was ready to get back into the gym and start losing weight.

But what happened at the beginning is what many people experience – weight gain even though you’re doing everything right.

Over the first 3 weeks she actually gained weight. And as you know, it can be very disheartening to be doing all that work only to see the scale increase.

But she stuck with it, and without any drastic change in calories, proceeded to lose about 7lbs and 6 inches over 12 weeks. However, her true fat loss was much higher, as her strength increased and she put on muscle during that time.

Jessica chose to continue on her own after 12 weeks, but I checked in with her a couple of months later and she was down into the 160s without having to cut any more calories. A little patience and trust in the process at the beginning really set her up for long-term weight loss.

I asked her if she was OK with me sharing her program with you and she was happy to do it if it would help others. 

So if you're interested in these notes – her entire 12 week program, which includes her meal plan, exercise program, and even some personal notes, then....... 

EMAIL ME AT KEVIN@HITFITNESSWAREHOUSE.com   and I will send it right on over to YOU !


Weight and Fat Are Not the Same

You might think that is an obvious statement, but if it were, there wouldn’t be so many people wondering why they’re working out but gaining weight. This weight is good weight. It is fuel within the muscles for high-intensity exercise. It is going to make your muscles look full and perform their best.

Weight is comprised of muscle, water, tendons, bones, ligaments, organs, fat, and any other mass that’s part of your body. Fat is plain and simple – fat.

This is the reason why your weight fluctuates so much on a day-to-day basis. Being that your body is made up of 60% or more water, the daily number you see on the scale is typically a measure of water fluctuation.

Fat loss is much more linear and stable in comparison. Keep this in mind when you step on the scale. The number can be deceiving.


Be Prepared For Some Weight Gain

Assuming you at eating the proper amount of calories, it can sometimes take 2-4 weeks before the scale starts ticking downwards, especially if you haven’t been working out consistently. Body composition changes are occurring, they just aren’t being reflected on the scale. Not to mention, you are definitely healthier than when you started.

Pay attention to other progress markers too – how your clothes fit, the mirror, strength, confidence, improved body image, improved blood pressure, reduced stress, etc. In the end, these progress markers are more important anyways.

If they improve over weeks and months, the side effect will be weight loss. Be patient and trust the process. Your body is changing from the inside out.

EMAIL ME AT KEVIN@HITFITNESSWAREHOUSE.com   to find out HOW MANY CALORIES YOU SHOULD BE EATING!



*Statistics and research from Tony Schroeber

By Kevin Kohan 29 Nov, 2017

Blog Post written by Peerfit Health & Wellness 

Diversifying your workout routine can have major payoffs. Just like you may get bored with the same meals over and over again, your body gets bored with the same exercise time after time. Your muscles become immune  to the routine movements and exertion – making your workouts less effective over time.

Adding variety keeps your body guessing – making it easier to not only accomplish your fitness goals, but to hit the full spectrum of mental health benefits that you might be looking for, too.

Variety can help make sure that your workouts continue to “work for you.” We all have different fitness goals; whether it’s to lose weight, gain strength, blow off steam or get in some “me” time. With that said, how can you choose the right fitness classes to help you reach your fitness goals and add in some much-needed diversity ?


--- Here are the fitness classes you should be taking, based on your goals. ----

RUN FOREST RUN! (if you're a long distance runner)

You wake up each morning, slip on those sneakers, head out the door and jog until you reach that runner’s high. Of course, running has countless benefits and is a fantastic option to maintain overall health. However, your body can easily grow accustomed  to that three-mile loop everyday.  Since you are already getting your heart pumping regularly, the right class for you involves the integration of flexibility and strength training.

You can combine the two at yoga , Pilates , or barre  classes. Running is hard on the joints, so these options are perfect for activating muscles without putting pressure on your joints. The muscle isolation involved in these classes really helps to build strength in certain areas that benefit your running (think: glutes, core), and the stretching involved helps to get rid of muscle tightness.

“Workouts like yoga, Pilates, or barre are great because they are able to provide stability throughout the body, which is reduced with long distance running, due to a breakdown of muscle.” -P.J. Orgass, ATC, LAT, Saddlebrook Sports Performance

 

IF YOU'RE ADDICTED TO HIT (High Intensity Training)

You’re a WOD wonder. You are so dedicated to your gym that you eat, sleep, think, breathe CrossFit or various types of High Intensity Training. However, your body needs a little something else every once in awhile.

It’s no secret that HIT FIT is a 'no joke' kind of workout. It encompasses different tools such as dumbells, kettle bells, barbells, bodyweight, bands, etc...There's also elements from Olympic weightlifting, plyometrics, high-intensity interval training, gymnastics and other forms of exercise to create a major sweat-inducing workout. Your muscles are often sore and you push through the next WOD because ‘no challenge, no change’, right? Well, the addition of a calming, muscle-relaxing yoga  class will do your body good .

Stretch out those muscles, focus on restorative poses, breathing and clearing your mind.

 

IF YOU'RE A SEASONED YOGI

You ‘Namaste’ almost everyday. You’ve mastered the art of meditation, your muscles are strong and your body is lean, but you are looking for something with a little more intensity and cardiovascular work. Zumba or indoor cycling  are great options for you.

Quite the contrast to yoga, Zumba offers a fast-paced, dance-style workout that surely keeps your heart healthy. This class also keeps you engaged the entire time. Classes are about an hour long- that’s sixty straight minutes of salsa dancing and hair flipping. In addition to being a good complement for yoga, Zumba is a good replacement for those who despise running or the elliptical. And who doesn’t love a good dance party?

Indoor cycling is a great option for yogis because of its low-impact nature. You can get a killer cardio workout in, a distinct change from your yoga routine, without putting much stress on your joints . And just like Zumba, spin class is a great place to get lost in the music while you sweat. Most spin classes ride to the rhythm of the beat, allowing you to work with  the music.

 

IF YOUR STRESS HAS TAKEN OVER

You’re extremely busy, your sleep schedule is out of whack, and you’re just looking for something that fits into your work week and allows you to relieve some stress. While yoga may sound like an obvious answer, sometimes the best option is a higher intensity workout.

Kickboxing  and/or boxing  classes are great alternatives. Let out your anxieties on a punching bag and simultaneously learn how to defend yourself.  The constant kicking and punching motion required in these classes not only works your arms and is a great form of cardio, but you will definitely be feeling it in your core, too.

These types of classes are also great for beginners or those looking to re-start their workout routine. We may have to rebuild the stamina and motivation to workout but throwing punches and kicks is something that comes naturally.

If you can feel not only your mind, but your body, becoming bored of your fitness routine, it’s likely time to switch it up. Try something you’ve never tried before, or be strategic about which fitness classes you start to implement. Regardless, fitness is more fun when you keep your body guessing.


**What’s your favorite way to switch it up?

Please post your favorite ways in comments below!


TO GET THE BEST EXPERIENCE OF FITNESS VARIETY CLICK THE LINK BELOW AND GET YOUR FREE 3 DAY TRIAL AT HIT FITNESS WAREHOUSE!

CHANGE YOUR MIND    CHANGE YOUR BODY   CHANGE YOUR LIFE

By Kevin Kohan 22 Nov, 2017

Let’s face it: it is hard to stick to a healthy eating and exercise plan during the holidays. Everywhere we turn there are tempting foods and drinks—from treats at office parties to our own traditional family favorites. When you add in a busy schedule filled with shopping and get-togethers that make it tough to squeeze in exercise, you have a recipe for disaster as far as our scales are concerned.

The good news is that you really can get through the holidays without gaining weight. It will take some effort, but you will thank yourself a thousand times when January 1st rolls around and you have no regrets!


Your Goal: Maintenance

In order to greet the New Year without tipping the scale, it is wise to try to maintain your weight during the next few weeks instead of trying to lose.  Remember: you want to enjoy the holidays, not be miserable from deprivation. This means that you will allow yourself occasional treats and splurges and keep the scale where it is rather than trying to actually decrease your weight.


There are several ways to accomplish this:

·         Don’t skip your workouts . Even moderate intensity workouts can burn 300-400 calories per hour. You need this calorie-burn to keep up with the richer food that you will be eating. You will also be less likely to overeat if you have just sweated through a hard workout!

·         Eat breakfast.   People who eat breakfast consume fewer calories throughout the day than those who skip this important meal.

·         Keep a food diary.   Write down every single thing you eat—even if it is only one bite of shrimp cocktail. It is a proven fact that keeping a food journal results in better weight control than not keeping one.

·         Monitor your hunger.   Never show up at a party or buffet ravenous—you will most certainly overeat. Drink water and have a protein-filled snack (such as nuts or cheese) before arriving. This will help you to have more self-control around the temptations.

·         Weigh yourself twice each week . Normally it is not a good idea to step on the scale too often, but during the holidays it’s a great way to stay on track with your goals. If you see the scale start to creep, you can immediately take steps to correct it, such as backing off your calories for a day or two, drinking more water and adding in a little more exercise.

·         Watch your portion size. If you have an idea of how much food you are putting on your plate, you will be less likely to overdo it. Take a look at the chart to familiarize yourself with portion sizes as they compare to your hand.

·         Deal quickly with leftovers. If you have unhealthy leftovers in your home, you are likely to indulge. Don’t leave them sitting around. Freeze them, give them away or toss them. It’s not worth the temptation!

·         Check in with your future self.   Every day, speak to yourself from the future—say, from January 1. Thank yourself for doing the tough work of self-discipline during these holiday weeks. You might say something like this:


“Thank you! I feel great! I’m no heavier than I was in November, I’ve stayed on track with my exercise, my energy is incredible and I’ve got the momentum to spend the rest of the winter getting in even better shape before spring gets here!”

·         Go public . Sound scary? It’s supposed to! Let others know what your current weight is and check in with them each time you weigh yourself. That kind of intense accountability will give you will power when the cheesecake and fudge starts showing up at the office!

You can survive the holidays with no added weight gain. Remember these tips and keep a vision of what you want to feel like on January 1 in mind. It’s going to be a great holiday season!

 

By Kevin Kohan 15 Nov, 2017

I get it. Very few people want to think about fitness and weight loss around the holidays.

From Halloween to Christmas my blog’s traffic drops. Clients get lax with their check-ins. And scale cursing commences.

We just want to eat and do what we want and worry about weight loss when the New Year’s resolutions come around.


This same pattern has gone on for 7 years, and it’s not going to change anytime soon. Traffic drops in half and then in the weeks after Christmas it quadruples. The same thing can be seen with foot traffic in gyms during that time.

So how do you navigate this fitness lull so you don’t keep back-tracking on your goals? And how do you do it without constantly feeling like you’re being harassed about your body?


Focus On Relative Progress

Progress isn’t always measured in pounds lost. If you typically gain weight during the holidays, then maintaining your weight is progress.

Go into the holidays with realistic expectations on what progress is. If every year during the holidays you gain 5-10lbs, then don’t beat yourself up if you don’t lose any weight this year.

In this case, simply maintaining your weight is progress. It’s an improvement over your past behaviors. Weight loss isn’t the only measure of progress.

Motivation comes in waves . There’s a good chance you’ll get swept up in the New Year’s resolution bug, so if you can just make it through the holidays you will get that added burst of motivation to take you to new weight loss lows.


Gain Some Perspective        

We get ourselves so worked up around the holidays and obsessed over what to eat that we eventually say “screw it, it’s not worth it. I’m going to enjoy myself and start over tomorrow (or Monday, or New Years)”.

But those three holidays (Halloween, Thanksgiving, and Christmas) over the course of two months aren’t going to make or break your progress. It’s what you do the other 58 days that will influence your outcome.

You’ll eat 10x more food in the last two months of the year on the days between the holidays. That’s where the difference is made.

The holidays don’t need to be a source of stress. They’re supposed to be a way for you to relax and enjoy life a little.

So you need to strategically enjoy yourself , do your best, and then move on and get back to doing more of the healthy behaviors you want in your life.


Plan For Fun Foods

You’re going to eat things that don’t mesh with your goals . There’s a lot of social pressure. Our environment changes. And there’s a lot of desire to “let go” on your part too.

The key is to plan for fun foods and eat them in moderate portions. Try to eat what you want, be mindful, and STOP EAT AT 80% FULL!

This takes mental preparation at a time when you’re thinking rationally. If you wait until the moment comes the emotions will drive impulse behaviors, and I’m willing to bet you won’t like the outcome.


You Can’t Always Control What You Eat

What you eat isn’t always in your control, and that’s OK. Unless you personally prepare and eat every single meal at home, there are going to be times when what’s being served doesn’t really align with what you’re trying to accomplish.

Here’s the thing though – while you can’t always control what you eat, you can always control how you eat. And how you eat has a much bigger influence on your outcome.

What that means is you always have the final say over how much you eat. And you have control over your mindset surrounding food and whether you’re living with an abundance mindset or one that creates scarcity.

Stressing over eating a piece of pie and then guilt eating has a much bigger negative impact on your goals than having an abundance mindset , giving yourself permission to eat a reasonable portion of dessert, eating it mindfully, and then stopping before you’re stuffed.

Same situation. Different perspective. Different outcome over time.


Stay Active Doing Something You Enjoy

Holiday schedules make it tough to get in consistent workouts. So it’s important that you don’t have an all-or-nothing attitude around physical activity during this time.

Just because you can’t strength train 3 days/week doesn’t mean that once/week is bad. Do your best. Try to stay active.

Daily walking through this time period can do wonders. Any extra workouts are an added plus.

Daily activity, however small, coupled with planning and mindful eating will keep you on track until things get back to “normal”. Then once the holiday season is over you won’t be trying to work off all that accumulated weight, and instead can focus on taking your body and mind to the next level.

By Kevin Kohan 08 Nov, 2017
I recently wrote a blog post about The Road to Fitness "Why Getting Fit Is a Priority".  I explained in Step 1 how you MUST Create INERTIA and then use the Momentum to your advantage.  Why you ask?  Because Life will vary from day to day so you must Adapt and when you are able to adapt this is when you STRIKE and you get moving!  Understand this and Except this because when you do everything just seems to move much smoother when you are able to 'ride the wave'.. 

Get your MINDSET rght!
By Kevin Kohan 02 Nov, 2017

Some days you simply do not have time for your usual workout. Perhaps you are traveling or you have meetings from dawn ‘til dusk. Or maybe something totally unexpected comes up and your workout time disappears.

When life steals your exercise time, however, you do not have to forgo your workout. If you have just a few minutes, you can burn off 100 calories, get your heart pumping fast and redeem at least a little of your workout.

Here are 10 ways to torch 100 calories

Use them on busy days or even to supercharge your normal workout days. Most estimates are for a person weighing approximately 130-150 pounds. If you weigh more, you can probably shorten the duration, but if you are lighter, add a few minutes to ensure that you burn at least 100 calories.

1.   Take the stairs . Stair climbing for 15 minutes will burn 137 calories. Have a 15 minute break at work? Find a stair case and set your phone alarm to alert you when 15 minutes have passed.

 

2.   Run a 5-minute mile . By the time you are 4 and ½ minutes in, you will have already burned 100 calories. If you can’t get outside, just run in place.

 

3.   Ride a stationary bike at 20 mph for 4 minutes 54 seconds.

 

4.   Work on the lawn. Pull weeds for 17 minutes, rake leaves for 20 minutes, or dig dirt for 16 minutes.

 

5.   Calisthenics. Spending 15 minutes doing some light body weight squats, lunges, jumping jacks, get-ups and knee-ins will burn about 137 calories.

 

6.   Go for a walk. A 150 pound person will burn approximately 117 calories by walking at a 4 mph speed for 20 minutes. Walk in place if you do not have a good area to walk in outdoors. Try walking in place while you watch your favorite television show!

 

7.   Grab the vacuum.   Vacuuming your home or office for 28 minutes will burn 100 calories. This is a great way to sneak in some exercise at work and get on the good list of your coworkers!

 

8.   Chop fire wood. It is hot now, but winter is coming! Spend 5 minutes chopping fire wood and you will burn 100 calories.

9.   Swim laps. It only takes 12 minutes to burn off 100 calories while swimming.

 

10. Mow the lawn with a push mower. 14 minutes is all it takes to zap 100 calories.

 

By Kevin Kohan 25 Oct, 2017

COMMIT TO YOURSELF

"Besides pride, loyalty, discipline, heart and mind,  confidence is the key to all the locks"

 The unwavering confidence to commit to YOURSELFand become surrounded by people on a similar mission...This is the mantra that has been embraced by these Great 8 Challenger's  throughout their 5 weeks of the              Ultimate  Lifestyle  Transformation.

  • 60 - Combined Session Hours = Average of 2 Personal Group Training's and 2 classes per week.
  • 97.7% on food logs 44/45
  • 18/18 Performance Tests Improved amongst G8 Challengers
  • Combined weight lost of 12lbs
  • Body Fat Lost: 20.1%!!
  • Muscle Mass Gained: 32.81lbs


Take the step towards eating right, getting in shape and feeling great! 

Join the Great 8 Challenge
  and get paid to get in shape!
 

Hurry up! There's limited spots left.


TAKE ACTION NOW!!


By Kevin Kohan 18 Oct, 2017

Zig Ziglar once said, “If you aim at nothing, you will hit it every time.” And each of us knows from our own experience that he is right. The general flow of human life tends to be toward ease and comfort. One day flows into the next, and many of us never quite get around to turning our good intentions into reality.

Those ‘good intentions,’ while no doubt admirable, tend to remain unrealized mainly because they are too vague. Vague ideas are impossible to focus on and aim for; they are moving targets.

Do you have moving targets in your life? Perhaps you want to eat a more healthy diet or lose the winter weight that has crept upon you. Maybe you just want to establish a regular workout routine and stick with it this time .

The keys to your success are two-fold: steady the target and create momentum.


How to stop a moving target

Imagine a target shooter trying to hit a small bull’s eye on a distant target. He begins to aim, but then the target suddenly moves to the right, and before he can position himself to aim again, the target darts to the left. Will he ever hit that target? Not likely.

Without setting specific goals , your good intentions are exactly like that moving target.  You would like to lose some weight, feel a little better, make a change in your diet--but without clearly defined goals and methods, you can’t focus and make it happen.


The way to steady the target so you can finally hit the bull’s eye is to define your goals and write them down:  

·         How much weight do you want to lose?

·         What kind of changes do you want to make in your diet?

·         How many days per week do you want to exercise?

·         Which article of clothing do you wish would fit your body again?

·         How much weight would you like to lift while strength training?


Once you know where you want to end up, you are much more likely to get there.

But you have to start moving toward your goals . That is where momentum comes in.


Create momentum to reach your goals

In his book, Eat that Frog , Brian Tracy discusses the Momentum Principle of Success. In Tracy’s words:

This principle says that although it may take tremendous amounts of energy to overcome inertia and get started initially, it then takes far less energy to keep going .”1

There is much wisdom in his words. Sometimes, the hardest part of reaching a goal is just getting started . That first day of doing things differently or the first experience of bypassing an unhealthy treat in favor of a food that will give you more energy can be daunting. It isn’t easy and it certainly isn’t fun.

So how do you get that momentum?   How do you start moving? Accountability is the answer. Having someone else involved in your efforts can be the most important factor in your success.

It is hard to change lifelong habits on your own. You need radical motivation that comes from involving others in your efforts. Setting deadlines , making commitments and entering contests all provide an external motivation that will carry you through even the toughest temptations.

And once you get started, you will find that the momentum principle kicks in and it becomes easier and easier to keep going.


Start NOW with the Revolutionizing GREAT 8 CHALLENGE

You can make that moving target come to a screeching halt and blast the bull’s eye right out of it by taking a few minutes to write down what you want. Don’t make it your goals too broad; be specific . And then begin brainstorming ways to get others involved with you; that will provide your momentum . Success is within your reach . You can do this!

Oh, and remember, we’re here to help you the entire way! 


 

Source:

1Tracy, Brian (2007-01-01). Eat That Frog!: 21 Great Ways to Stop Procrastinating and Get More Done in Less Time (p. 107). Berrett-Koehler Publishers. Kindle Edition.

By Kevin Kohan 11 Oct, 2017

 

It’s time to stop planning and start empowering yourself with the ALL IN ONE ' GREAT 8 CHALLENGE'

G8C offers it all…Goal setting, deadlines for accountability, team challenges to make fitness fun, customized Nutrition plans with nutritional values, and everyone’s favorite…Personalized training programs, such as your own HIIT regimine.  

Most of you might have hear about HIIT or HIT, but for those of you who haven't let's take a minute and I will explain....

High Intensity Interval Training or HIT, is designed to get you in the zone and take you to the MAX!    

By having a Certified Performance Specialist keep in tune with your age specific HR, your Coach can adjust   intensity zones, thus maximizing your genetic potential and results.  On average, participants will burn 500-1000 calories per session, followed by The EPOC (after burn) effect, which then sky rockets your metabolic rate for the next 24+  hours!


PERSONALIZED GROUP HIIT BENEFITS

  • SUPPORT thru like-minded people to motivate you and a qualified leader to help you reach your weight loss and fitness milestones
  • You will push yourself harder in groups and will be kept accountable!
  • Cost Effective
  • Expertise and knowledge of a Certified Performance Specialist (not group instructors)
  • Quick results with Scientifically proven methods
  • FUN!  Team training will take the torture out of serious workouts. The distraction of having others around you doing the same thing can mean the difference between finishing with a smile on your face and not finishing at all.

Personalized Group Training HIIT  Programs  have been scientifically proven to be more effective and more efficient than traditional exercise programs, and better yet, get it done in half the time. This is perhaps why the popularity of this is exploding: people sign up for them because they work!

HIT FIT has now perfected the programming of HIIT for aerobic development, but we now have Mastered the Art of AGGRESSIVE HIT STRENGTH TRAINING through the GREAT 8 CHALLENGE !!

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