“M2-K.O.”
BOXING: THE ORIGINAL KNOCKOUT WORKOUT

SATURDAY, FEBRUARY 6th 8:30AM

M2 Fitness Pros
with Jorge Rodriguez

Imagine your hands are wrapped and gloved. You slide in between the ropes and step cautiously into the ring. A voice suddenly booms across the speakers “In this corner…You! In the opposite corner…your own worst enemy – laziness and fatigue!”

Performance* Power* Undeniable confidence* NO-Excuses workout* Cardio conditioning* Self discipline

You’re momentarily stunned. Ding, ding, ding! “Round One!” Your adrenaline starts flowing and your heart starts pumping. Your eyes grow bigger as your opponent approaches you. You start rocking and shuffling, remembering your mantra “always think two steps ahead.” You realize this isn’t all just about throwing a few punches. It’s about the whole package – your mind, body and soul. You believe in your own ability. You’ve trained vigorously. You know it’s also about the strategy and mental gymnastics of boxing. Thinking quickly on your feet, you rock back and forth shifting your weight from side to side… your opponent throws you a jab … you block and pull your left arm back to prepare for an uppercut…the crowd roars!

“It is more about life than sport”

• SIGN UP NOW  (max. 2 classes per week)
•  Classes will allow a maximum of 8 students
•   Small Group Training CLASS SCHEDULE :  

Please sign up HERE or call the M2 studio directly to confirm your attendance in the class!

(see events schedule for exact dates)

The Knockout Workout
Simply put, boxing is a “knockout workout”. It provides a unique all-body cardiovascular (“cardio”) and strength-training workout. Boxing is a superb all-body approach to developing muscle in the shoulders and forearms, and building muscles in areas such as the legs, hips, abdominals, upper back, triceps, biceps and laterals. Boxing can also be an all-mind workout, enabling you to think more strategically about your moves, breathing and muscles used.

THINK like a champ. TRAIN like a champ.
Boxing is about the “PUNCH” – performance and power training, undeniable confidence, no-excuses workout, cardio conditioning, and healthy habits. With a commitment to the principles of the “PUNCH”, boxing promotes a healthy, safe approach to a whole-body, mind and soul training with unlimited benefits in both the short and long-term.

PERFORMANCE and POWER training
Boxing sessions are focused on developing performance, stamina and power and should stimulate several muscle groups enabling a dual-approach to exercise in both aerobic and anaerobic forms. Boxing training not only improves one’s speed, resistance, and strength, but flexibility and the reflexes of the muscles are also enhanced with a regular program. Additionally, repetitive motion of the arm muscles through sparring and shuffling while punching enables arms and legs to gain strength and power.

Undeniable CONFIDENCE
Boxing undoubtedly boosts one’s confidence. With proper training and guidance, and developing the strength and the proper way to use these new skills, boxing results in an undeniable core of self-confidence. Learning the proper execution of the punch combinations for a more intensive workout enables stronger and more well-defined moves, and helps to build more confidence in one’s abilities.

NO-EXCUSES workout
The commitment made is to “yourself”. By focusing on the goals of training, one is able to build the strength to WIN the match against one’s own worst enemy – laziness and fatigue. There are simply no excuses in boxing training. By maintaining an unwavering commitment to a rigorous boxing training workout, extraordinary results are built. Boxing movements require a development of balance and coordination that enables the body to be stable and maintain good form.

“Fights are won and lost on the scales”

Cardio EXTREME CONDITIONING
Boxing training also vastly improves cardio conditioning. The variations of the sparring jabs and power punches combine all of the aerobic-forms of exercise into a fitness regimen that is guaranteed to encourage a full cardio workout. Boxing workouts can burn up to 350 to 500 calories in an hour. With variations in movements and proper training, one is able to maintain the recommended heart rate at 75 to 85% of the maximum heart rate in order to fully realize results. Cardio-conditioning the whole body through a boxing workout simultaneously builds endurance, agility and coordination.

Healthy habits SELF DISCIPLINE
Boxing also promotes healthy habits. A sense of positive satisfaction arises through the release of endorphins during a productive boxing workout. Staying committed to a regular program also requires committing to a healthy diet and avoiding unnecessary fats and sugars, the types of foods that slow down one’s metabolism and are detrimental to promoting energy.

Through healthy habits in both a regimented boxing program and eating balanced nutritious meals, one will experience relaxation, stress relief and a sense of self-motivation. Boxing training also helps in redirecting negative energy into a more positive format.

Boxing is the original “knockout workout” – promoting an all-body, mind and soul conditioning and promising positive results. Using the principles of the “PUNCH” method and always following safety rules and regulations will enable one to develop not only the physical aspects of being fit, but also train one’s mind to think strategically. Remember to think like a champ…train like a champ…look like a champ!

About Jorge A. Rodriguez

With over 20 years of experience in the boxing world, Jorge A. Rodriguez is a Golden Gloves champion and a Diamond Belt Tournament Champion. As an amateur boxer and veteran of over a dozen professional fights, he boasts an 11 to 1 record. Jorge believes firmly in his mantra of “think like a champ, train like a champ, look like a champ” and using the PUNCH method to enable the development of a commitment to boxing as a sport or exercise.

His philosophy on boxing is to strive for a balance in building strength as well as remaining healthy in nutritional choices and keeping a positive mental attitude. Originally from Mexico, Jorge grew up immersed and surrounded by boxing as a safe and positive form of exercise and fitness. He sees boxing as a way to keep fit and redirect energy towards something that trains not only one’s body but also mental acuity.

Currently retired from competition, with his passion for and love of boxing, Jorge currently trains and teaches individuals of all ages as well as semi-professional preparation.

“Let’s say we go to the gym and burn 3,500 calories every week… that’s 700 calories a session, five times a week. Since a pound of fat is equivalent to 3,500 calories, does that mean we’ll be a pound slimmer for every week we exercise? Come find out…

JOIN US FOR A NO BULL Q&A SEMINAR where you’ll learn disciplines that can be managed, monitored, measured, and enforced.

EAT and still BURN the FAT!! M2 CLEAN HOUSE 101 for maximum FAT LOSS, energy, strength and performance.

This is a FREE event and is limited to FIFTEEN people, based on first come-first serve “registration”… reserve your seat!!

This seminar is loaded with information and solutions to your weight loss… we’ll give you the secret to your BELLY FAT loss formula.

WEDNESDAY, JANUARY 20, 6:30PM (SOLD OUT)

SATURDAY, JANUARY 23, 3:00PM
@ the M2 STUDIO (LIMITED seats left)

“How can I lose fat fast?” That has to be the most common question we get asked at M2 Fitness Pros. What you put in your mouth dictates how you pack on the pounds.

Come discover “in just a few short minutes”… Your most Powerful Weapon, Knowledge!

Effective Programs that work to Guarantee your FAT LOSS success.

It’s all in what you eat!

 How to select the best fat burning power foods
 How to and when to eat carbs that actually aid in fat burning
 How to eat fats that make you burn the most fat off the belly
 How often you MUST have a “cheat meal”
 A “pennies” on the dollar approach to supplementation
 How to eat on the road… and more

PLUS “20 Ways Quick Start”

 How to measure the right cardio intensity for your body
 Impact vs. non-impact
 Extreme Calories per min.
 Training HR
 How to train Big for maximum Fat loss

We also Recommend:

The M2 Fitness Pros Assessment and evaluation as a starting and focal point for our clients that are entering into any of the M2 Fitness Pros programs. This is a useful tool in establishing each individual’s baseline fitness levels.

Once we determined your lean to fat ratio, we will then coach you on creating the right balance for you with a proper nutrition program. The ultimate goal is a smarter approach to a healthy mind and body. By knowing the right amount of calories to consume you’ll avoid over or under eating, fatigue, stress, and unnecessary overload to the body.

There are hundreds if not thousands of theories and diet plans, here’s a look at a few… fifty years of history on diets…
1950 The New York Times claims overweight is our number-one health
problem.
1959 The New York Times now reports that Americans suffer “a dieting
neurosis.” Gallup Poll finds 72 percent of dieters are women
1961 A Queens New York, housewife, Jean Nidetch, starts dieting
discussion group. Seventeen years later, sells her Weight
Watchers empire for $100 million.
1966 Atkins Diet published in Harper’s Bazaar.
1977 Liquid protein diets banned after three deaths
1982 John Hopkins University researchers calculate that Americans
have swallowed more than 29,068 “theories, treatments, and
outright schemes to lose weight.” NFL endorses Diet Coke for
men.
1990 Oprah Winfrey loses 67 pounds on Optifast; one year later, Oprah
gains back 67 pounds
1992 The National Institutes of Health champions moderation and
daily exercise as the best diet. Extreme obesity is declared a
disease.
2002 Atkins returns along with South Beach as they and other low-carb
diets become the new trend in weight-loss. Body Solutions,
another quick-fix diet pill, files bankruptcy.
2003 Ephedra-based products are banned in California and other states
as research points to overuse and abuse causing serious injury and
or death. Obesity reaches highest level in U.S. history.
2009 M2 Fitness Pros unleashes its most potent fat loss program…

Exercise and Nutrition continues to be the #1 healthy solution to fat loss

“M2-KB” KETTLEBELL FUNDAMENTALS DEMO

M2 Fitness Pros
With IKFF Level 1 Certified Kettlebell Trainer,
Chelsea Pereira

Saturday, January 16th 0800 @ M2 Studio

Beginner ”M2-KB” Group OBJECTIVES:

Learn why the Russian Kettlebell is an effective training tool available for strength, conditioning, and fat loss.

• How to train effectively
• What joint mobility exercises to perform prior to a workout
• How to develop hip power to drive kettlebell
• What to do with your swings to protect your lower back
• How to avoid potential injury from improper execution
• Why 30-45 minute workouts are more effective and more…

Learn proper breathing for maximum performance, placement of the handle on one’s hand, form and safe KB training techniques to also maximize progressions and prevent injuries.

Learn how to incorporate maximum FAT LOSS with quick and effective kettlebell routines combined with basic body weight movements into your busy schedule.

Learn fundamental 1-kettlebell movements

Hey Gang…

Super class!!! We had a great turn-out this past Saturday and so far, so good… lots of positive feedback from the “M2-KB” Demo and Workshop. Please continue to share your thoughts.

Those of you interested in class format…

 SIGN UP!! NOW for 4 weeks of Intro to KETTLEBELL CIRCUIT (typically min. of 4wks to learn basic fundamentals listed on lesson plan/handout then move into full on class) TONS FUN!!
(max. 2 classes per week)

CLASS ON SCHEDULE: SATURDAY, JAN 16th @ 7AM

NEXT DEMO: SATURDAY, JAN 16th @ 8AMfor those of you interested in attending this workshop, please reply a.s.a.p!

 Beginner classes will allow a maximum of 4 students

LIMITED SLOTS!! Interested in adding this to your current program? We need to accommodate schedule. M2 members with full profile programs… one of your current indoor sessions can be utilized in exchange for the “M2-KB” class. You may also add to your program.

NON-M2 MEMBERS INQUIRE

 Small Group Training CLASS SCHEDULE:

Classes beginning January 16th, check schedule for further updates.

 Classes are subject to change depending on # of students signed up
MUST sign up or call the M2 studio directly to confirm your spot in the class!

**PLEASE NOTE: Before signing up for any group Kettlebell classes, ALL students are required to complete a workshop and are encouraged to participate in ( 3 ) 60 minute One-on-One Kettlebell private sessions (one time only) with Chelsea to learn in-depth body alignment and safety techniques needed to correctly execute fundamental Kettlebell lifts and swings.

Ability to participate: You may participate in physical activity that may be at times strenuous.

We’ll see you all @ studio for another ass-burning week!!

B&E|M2

“What does it take to become FIT for a KING… or QUEEN?

“You know that every bead of sweat falling off your head, every weight you’ve pumped — the history of that is all in your eyes,” says Butler of his dedication. “That was a great thing, to put on that cape and put on that helmet, and not have to think, Shit, I should have trained more. Instead, I was standing there feeling like a lion.”

You will not achieve super star status unless you are dedicated to staying committed “show up!” and follow the program.

“3 months, 4 hours, 7 days a week…”

“It’s tough when you have to work 14-15 hours, then have to get up at four thirty-five in the morning then go lifts weights for two hours then go to work all day. So it’s been hard. It’s weird, my body doesn’t feel the same… nothing fits the same way, it’s like strange but you get into it- you love it! In the long run you’re so thankful you had the opportunity to get there.”

“I have a huge appreciation for what these people do… they taken something from our own lives and applied it to this. It’s become a dance”

There’s no magic, short cuts or quick fixes in this business called “life”, just hard work.

Dear M2 Family and Friends,

As we begin the holiday season, E & I wanted to take a moment to wish you and your family a safe and warm “Thanksgiving”weekend.

In all the excitement and chaos of everything around us, let’s take a minute to reflect upon the things that have meaningful significance and that we all have to be grateful for even in midst of these trying storms.

“THANK YOU” for your loyalty and support while we continue striving to expand our brand, which could not have been made possible without YOU, our clients and friends.

As entrepreneurs we have to be willing to risk all without being afraid to fail, invest years of burning the midnight oil, sharpen our skills, take massive initiative, determination, persist, struggle, and continue to do all those things that an overwhelming majority aren’t willing to do until we achieve our ultimate success… health, security and wealth.

“Pride is power. Self respect precedes respect. A sense of worth based on your own exceptionally productive contributions (not a sense of entitlement based on nothing) is pre-requisite for prosperity. M2 Fitness Pros members are defiantly, unwaveringly proud of whom they are, what they do, and what they mean to society. This is a license to go out and collect all that they can by their own creation.”

Special thanks to the M2 family, M2 Team… and M2 Affiliates for their efforts & assistance with a successful Opening

Denise, Tricia, JP, Ernie & Shyrl, Chris, Susan & Marshall, Warren, Dahiana, Aries, Traci & Sherri, Jan, Sam, George’s Greek Deli, Handyman Sam, Gerardo and the crew, Dana & the Lulu Gang “LULULEMON ATHLETICA”, Eric & Lazarra “It’s a Grind on Pine”, Staci & Donald “PHOSPHOR”, Melissa & PR “AVIA Hotel”, Alma & family “Omelette Inn”, Angela “Kreme de la Kreme”, Olives Gourmet, Mitch “Big Studio”, Mojee “Mojee Collections”, Sunny & Kimberly “Kimberlys” 2nd Street, Ali “Open Sesame & SWAY” on 2nd Street, David “David Galindo”, Sidney “Spa Sidney”, Scott “DOMA Properties, Greg Ramirez, Hamid “Loyal Craftman”, Jeff “JMN Electric”, Alexandra & Edward

Autum… thanks for sharing the great pics… posted on main site!

To your health…

B & E

A demon so strong that nothing short of your own death will stop you from achieving this or any goal you set out to do.                      

You know why military sounding product names seem to abound in the M2 Fitness Pros programs?

“Mr. Fat Loss” was conceived by M2 co-partner, a Navy Seals candidate and military veteran of nearly a decade.

From training military muscles shipboard to being a certified fitness professional for the last 31 years, he created programs from the secrets he learned on the job.

Traveling around the world on a floating city helped to forge the beginning philosophies that Mr. Fat Loss incorporates into this very difficult level of conditioning. Bringing together multiple disciplines and combining them into an advanced system that is challenging and more complete than any program anywhere in the world.

Hard you ask? Absolutely! And it’s not for everyone. Except for the rare few that invite challenge and will put the time and dedication needed to become an “Elite” Commando. 

The word Commando is defined an individual soldier, a military unit, and a raid (a type of military operation). Contemporarily, commando identifies élite light infantry and Special Forces units specialized in parachuting, rappelling, and amphibious landings to conduct and affect attacks. In the militaries of some Commonwealth countries, the observed distinction is that commandos specialize in assault and Special Forces specialize in counter-terrorism, reconnaissance, and sabotage. Originally “a commando” was a type of combat unit; in other languages, commando and kommando denote a “command”, in the sense of a military unit.

Sounds pretty intense and it is.

That’s why this isn’t for the faint at heart. The workouts are heavy, aggressive and exhausting. There meant to push the absolute limit of an individual, male or female to a place that will prepare them for extreme physical and mental challenges to come in a “peaking” phase in pre-contest or a competitive season training for athletes.

Why is it part of a fat loss program?

Because there are a few individuals that believe in terms of their fitness goals and fat loss in particular, the need to push the extra mile and beyond is required in order to climb that mountain. Mild mannered effort will not yield superior results, period. A fever must possess you, like a demon (higher power or spirit for my “read into the words a person uses” psychological types).

A demon so strong that nothing short of your own death will stop you from achieving this or any goal you set out to do.

These individuals usually are competitive athletes, business professionals and some common everyday people that are just a cut above the average mortals.

What is Elite Commando then?

While on this journey the benefits of different physical activities became very apparent and having just one of the areas developed short changes the others. You will have strength and the endurance with that strength, which is crucial. Yes, you will build some strength, not huge size, but a strength that will allow you to carry your weight and someone else’s if need be.

Enough muscle to defend or suppress a situation. You will possess a strong heart and lungs with enough endurance from running fast, hard and long.

You will have the flexibility to prevent injuries and also increase recovery for the next assault on your body. Jumping, climbing, crawling, dragging, pushing, pulling a multitude of objects from body weight to free weight or machines day or night, in a hot or cold climate.

It is not easy to get to this level class if you are not mentally and physically prepared. It is a hard grind making your way into this elite school of commandos and few are selected from the regular personnel in the M2 Fitness Pros to undergo the rigorous training. Few pass the grueling test.

If you think you can’t, then you should not opt for it. It is for those who believe in YES, I CAN.

M2 Elite Commando is old school stuff with real high intensity-interval fitness training programs for the elite group of athletes ready to step up their game. If you aren’t up for a challenge, you shouldn’t be enrolling for the Elite Commando training.

Specially designed to take your fitness to the highest level, the training involves a great deal of mental strength to dominate the body and submit it to the grind.

The M2 Elite Commando program is meant to integrate body weight training and external loading along with cardio conditioning for building strength and muscles for those who think they are superhuman. But the qualities will be put to test soon as you join the program and there is no relenting.

If you think you are advanced physical fitness specimen, then you step up and come out a winner. It is a 45 minute grueling workout series, multiple times per day and multiple days per week where you will be tested to the limits. Free weights, body weight and machine training that would target the upper and the lower body muscle groups to develop strong defined muscles and toned bodies to bring out the animal lurking in you. 

It is a concentrated circuit of giant exercises that you would be performing intensely to ramp up your stamina and push yourself to the ultimate limit. If you can endure the highest limits of physical exercises, then you could easily enroll.

It is not how ordinary men/women build up muscles, but the way military men/women and commandos test themselves to perform the hardest of all tasks. You will not only be working out indoors, but doing lots of outdoor training as well.

It is a time tested mixture and follows the same level of training principles that is followed in the armed forces. M2 Fitness Pros has created for you to model the work ethic of an elite commando.

Once again, this is absolutely hard core and not for the weak minded. Even if you are strong and feel physically superior to many others and think you have to prove that you are, you may be beaten already and just don’t know it yet.

As the M2 Fitness team takes you through the paces making you rough it out, they keep your overall training and body in mind while they find the weakness, exploit them and then build them up.

Persistence is the root habit of a true Champion

SUPER CARDIO SUNDAY…

We just finished another blazing “Super Cardio Sunday.” While the rest of the country is still under freezing temperatures, we’re turning our ocean front playground into an invigorating and intense obstacle course. It’s a tough life, I know.

So would you like to know how to blast off that body fat and turn yourself into a high performance machine? Yeah? How about we throw in a chiseled six-pack to go with it?

Well then, have your power fuel and c’mon out to our backyard…

It’s an open shoreline without limits.

There are miles of terrain we can mold into the perfect training environment to really shake things up a bit.

Our fully equipped outdoor gym is stocked with all the amenities you’d expect from a world class training facility like the scenic fifty yard grass field used for conditioning, agility, and speed drills. On the lower level, you’ll find an array of terrains ranging from sand for firing up the stabilizers to hilly surfaces for building power and speed to rows of stairs for fat blasting butt-kicking workouts. You’ll get a chiseled beach body in just sixty minutes all while having some fun in the sun. You’ll love it!

We can always expect a great turnout from all the loyal weekend warriors, hi-5 troops! Showing up is half the battle. Got your vitamin D and you most definitely conquered.

Glen, Denise, Aries, Jasmine, Teresa – You’re all off to a great start. You are, officially, a part of the elite M2 crew! Welcome aboard.

Cynthia is another one of our promising newcomers and she’s showing no signs of slowing down as she heads into her fifth week. Way to go, Cynthia! Watch out for this lady – she’s a crowned cardio queen.

Another of the many prime performers in the fold is Tricia and believe me when I tell you, this young one is an absolute animal. Giving it her all at every session – her energy and work ethic is infectious, turning something grim for some into great fun. This young warrior will encourage you to raise the bar.

For today’s run, we started with a dynamic grass warm-up drill then followed that up with 100 meter inclined up-back-over sprints with a super set of stairs using sub to near max intensity intervals. We ended it all with a series of recovery exercises and cool down stretches.  This is one of our weekly high intensity MAX-OUT workouts. We’re talking 0 to 60!

As for me, the three month “off” season has come and gone and I’m finally being put to the test… one tough crowd! Hang tight folks. We’re at eighteen weeks out from the USA National Championships now, which means ”GAME TIME”, time to step it up all! I’m coming back strong so consider today’s workout the line in the sand. No more Nice Gal. From here on out, bring it! 

So, if you’re a determined, motivated fitness overachiever or a casual weekend warrior or if you’re just looking to put some steam in your engine, then come and get your heart charged up in the sun.

A hardcore fat-blaster is waiting for you – let’s do it!

M2 4 LIFE

As the financial crisis continues to blow in our faces we can neglect to put up a fight or we can make it “easy to” by doing the things we all find “easy not to” and continue on the fight.

The most critical asset to neglect is our health. Exercise is the simplest “easiest to” and most cost effective measures for regulating mental and physical stress. It is our lifeblood. Yet it’s the one vital component most seem to take for granted during these trying times. To maintain a strong level head in the face of crisis is one of the most crucial elements of survival which forms as a result of a healthy lifestyle.

This guy is one of M2’s favorite motivational experts. He’s the same man that taught Anthony Robbins his craft. He’ll get you thinking a plane higher…

People often ask me how I became successful in that six-year period of time while many of the people I knew did not.

The answer is simple: The things I found to be easy to do, they found to be easy not to do. I found it easy to set the goals that could change my life. They found it easy not to. I found it easy to read the books that could affect my thinking and my ideas. They found that easy not to. I found it easy to attend the classes and the seminars, and to get around other successful people. They said it probably really wouldn’t matter. If I had to sum it up, I would say what I found to be easy to do, they found to be easy not to do. Six years later, I’m a millionaire and they are all still blaming the economy, the government, and company policies, yet they neglected to do the basic, easy things.

In fact, the primary reason most people are not doing as well as they could and should, can be summed up in a single word: neglect.

It is not the lack of money – banks are full of money. It is not the lack of opportunity – America, and much of the free World, continues to offer the most unprecedented and abundant opportunities in the last six thousand years of recorded history. It is not the lack of books – libraries are full of books – and they are free! It is not the schools – the classrooms are full of good teachers. We have plenty of ministers, leaders, counselors and advisors.

Everything we would ever need to become rich and powerful and sophisticated is within our reach. The major reason that so few take advantage of all that we have is simply neglect.

Neglect is like an infection. Left unchecked it will spread throughout our entire system of disciplines and eventually lead to a complete breakdown of a potentially joy-filled and prosperous human life.

Not doing the things we know we should do causes us to feel guilty and guilt leads to an erosion of self-confidence. As our self-confidence diminishes, so does the level of our activity. And as our activity diminishes, our results inevitably decline. And as our results suffer, our attitude begins to weaken. And as our attitude begins the slow shift from positive to negative, our self-confidence diminishes even more… and on and on it goes.

So my suggestion is that when giving the choice of “easy to” and “easy not to” that you do not neglect to do the simple, basic, “easy”; but potentially life-changing activities and disciplines.

To Your Success,
Jim Rohn

You aren’t the only one asking the most common question. So how can I rid the fat FAST?

After all, you do want to look better naked, right?

It’s the time of year when we all start our fat and weight loss programs. And yet it discourages even the most motivated individual from sticking to their fat loss routine when their results don’t quite match the expectations. They set these unrealistic goals for themselves hoping to be one of those “overnight success” stories, ending up disappointed and disinterested. Because of the last minute nature of the demands placed on their customary lifestyle and schedule, these weight losers may only setting themselves up for failure. 

So while everyone is still HOT on their resolutions kick, here is a quick list of tips that may help you survive the typical “drop-off” and keep your SEXY on track during these shaky first months. They’re sure to get you ripped, lean and toned in no time.

1. Re-focus on your goal 

Take the time to sit down and really put some thought into what you are trying to accomplish. Reevaluate your fat loss goals and determine whether they are feasible. Ask yourself and be honest, “What is my motivation?” Set up some milestones towards your ultimate goal with a deadline in mind. Do you want to decrease your body fat or are you looking for a slimmer waist line? Are you looking for more definition in your legs or are you aiming for a chiseled upper body? Do you want to tighten, shape or build some rock solid glutes?

Keep in mind that you cannot “spot reduce” or choose to lose the fat from one specific area of the body. Be patient.

2. Measure it all and record

Get a body fat scale or hire a personal trainer to perform a proper assessment and body composition analysis. Stepping on a standard, run of the mill floor scale only displays your total weight and does not indicate your total lean to fat ratio. Having the proper balance is very important. Low percentages can cause a great deal of physiological challenges on the body. On the other hand, a high percentage can also be harmful. This knowledge will prove useful when establishing your baseline fitness level.

Take some “before” and “after” photos from every different profile perspective- frontal, rear and side shots. Seeing is believing. Being able to have a visual reference point is enough to keep most people motivated and focused. With each photo op, take accurate measurements of the circumference of all your major muscle groups. By collecting this data every now and then, you can actually plot your progress on a chart to gauge your progress – invaluable when you are trying to fuel your desire to move smarter and faster towards the finish line.

This is also helpful in determining whether you’re on or off course, so if need be, corrections can be made to get you back on track. An increase or decrease to your food intake or work output through strength and cardio training may be suggested here if not on course.

3. Sleep and recovery strategies

Most fitness newbs can also wash out from their quest to shed those pounds because of drastic drops in energy levels. Late night channel surfing in front of your TV is, often, a common cause for not getting enough rest. Staving off sleep for another hour beyond your normal shut eye to find out “who dunnit” will not make stripping that fat off your body any easier. By depriving yourself of sleep, you are not allowing your body to develop those fat burning muscle tissues necessary to accomplishing your goal. With a lack of sleep comes a lack of desire to push hard. No push=No change.

There is such a thing as “too much of a good thing.” Overtraining, in an attempt to cancel out all those days of not exercising, will only lead to you overworking yourself to the point of adrenal fatigue. That fatigue will only eat away at your intentions and kill any notion of making it a point of hitting the gym.

Aim for eight hours of sleep a night to keep your fitness program realistic. If need be, seek the help of a coach to assist you when assessing possible stumbling blocks on your way to success.

4. Assertiveness training

While your intentions may be wholehearted, keep in mind that results take time. Everyone in the world is extremely busy, elbow deep with commitments. Sometimes an over commitment of time is a challenge and this is when learning to say “NO” becomes essential to your success. It’s not selfishness we’re talking about here, but more about being realistic and committed to the goals we have set.

Making time for follow through should take priority over all those so called “personal obligations” that always seem to pop up at the most inopportune times. Don’t let that distract you from your target. If a situation comes up demanding you volunteer your personal time, pass on it. Stress management is learning how to say “NO”. You should’nt feel guilty about saying “no”. Your decision should be respected. Ask yourself where these feelings of guilt come from. Rid yourself of that unnecessary emotional baggage.

Life coaches and business advisors are helpful guides for those who need help identifying their strong points and weaknesses. They’ll help you work around your foibles and get you working optimally.

5. How to add 2 hours to a 24 hour day

Root out all the menial tasks in your daily routine and figure out a way to outsource them. Any thing from car maintenance to lawn work to grocery shopping can be delegated to someone with less responsibility, more free time and perhaps a vocation towards that particular task. By dishing off these errands, not only are you saving time, but you are also freeing up time in your schedule to perhaps “de-stress” with a relaxing massage or even some yoga.

6. Pick a time, gym or workout that fits your needs first, not someone else’s

For the many of us out there with all kinds of time restraints, finding time to hit the gym proves to be the hardest challenge. Workouts that reduce your stress levels are ideal. Unfortunately, during the first few months of resolution chasing when everyone is at their fiercest, it is common to find yourself in jammed conditions. Long commutes to and from the gym, crowded parking lots and rush hour gym crowds at the cardio machines can do damage to a person’s desire.

Start by joining a gym that is no more than fifteen minutes away from your home or work. Then get yourself a personal trainer to help you as your buffer when you get that urge to speed through or cut short your work out. That personal trainer will keep you focused and away from those chit chats with acquaintances that eat up more time than you had anticipated.

Personal trainers can also function as life coaches or mentors by passing onto you their knowledge and experiences. They are the ones, who are going to make it their mission to keep you focused and accountable every step of the way. They’ll be that voice of reason in your head telling you to snap out of your laziness- where you’ll be less likely to procrastinate and talk yourself out of the workouts.

Training in a private facility or in the great outdoors at a Naked Commando boot camp or a Super cardio maxed out session or even at home using bodyweight exercises can be viable option. Staying committed with a plan and being dutiful with your approach will make for a successful training session. Go at your own speed.

However, if you rather team up with a likeminded friend- try to avoid partnering up with someone that may be at a more advanced fitness level. You may be benefitting from the partnership, but, more than likely, they will not see enough benefits from the workouts to make it worth their time and effort. Adversely, pushing yourself to their limits may result in overtraining which could lead to serious injury or discouragement from unfair comparisons. Stick to your fitness routine long enough and you will naturally meet other likeminded training partners.

Less than five percent will stick to their fitness commitments—will you beat the odds?

What’s the RETURN of you investment? HEALTH IS WEALTH.

What does it take to SUCCEED in life?

Why do some people face adversity and soar to new heights while others give up? According to author Paul Stoltz, it comes down to a person’s AQ or “adversity quotient.” In his book, Adversity Quotient, Stoltz says that a person’s adversity quotient has a greater influence on his success than his intelligence, education, or social skills. After a lifetime of study, Stoltz says there are three kinds of people in life: quitters, campers, and climbers.

Quitters see a mountain and give up. These are people who face life’s adversity and opt out, cop out, back out, and drop out. They see the mountain and abandon the climb. They abandon their dreams and take the easier path. Quitters use the language of limitation—words like can’t”, “won’t”, and “impossible” and phrases like “We’ve always done it that way”, “It’s not fair”, “That will not work”, and “I’m too young, old, fat, skinny, tall, short, weak.”

Campers see a mountain and settle down. These people start the climb but become weary and look for a smooth, comfortable plateau on which to avoid adversity. They focus their energy on filling their tents with material goods and settle into a convenient and comfortable lifestyle. They usually have decent jobs with good pay and benefits; however, their days of excitement, learning, growth, and creativity are long gone. By waiting out the storm, they wait out life and succumb to the gravitational pull of the campground.

Climbers see a mountain and grab their gear. Regardless of their background, disadvantages, or misfortune, these people continue the ascent. They refuse to allow age, gender, race, physical or mental disability or any kind of obstacle get in their way. To climbers, the campground is a base camp; to campers it is home. Climbers use language like “do”, “do your best”, “let’s see it happen”, and “how”. They speak of possibility, challenge, and things as they can be.
THINK
What is your adversity quotient? Do you see yourself as a quitter, a camper, or a climber?

Can you point to a time or event in your past where you stopped being a climber and became a quitter or a camper? What happened? How might you regain the “climber” spirit?

REFLECT
Ask yourself, “where is my climber’s attitude”— how can you remove the tendency to give up or settle in, and to fill each moment in your day with a “let’s see it happen” spirit.

ACT
If you are a quitter or a camper, the good news is, you don’t have to stay that way! How can you begin to make the transformation into becoming a climber? Start with small steps, “DO”, and don’t hesitate. Begin now!