Feeling flat lately… completely devoid of energy like a balloon without any air in it? Do you lack that sense of urgency? Do you resort to highly caffeinated supplements like Red Bull or double espresso shots just to give you wings? If you’ve answered “yes” then more than likely you are experiencing the body blues.

So, with all the items on the list you wish to resolve in the upcoming weeks… how are you going to attack it when you feel like you’re running on empty? After all, what we set out to do at the beginning of the year has much to do with our success, wouldn’t you agree?

As we wait to ring in the New Year, work slows to a crawl and I’m finally in the tail end of my offseason, making slight adjustments to my own sugar induced holiday splurge-THANK GOODNESS!. Yes, I’m right there with you. After twelve months of serious dieting, I took the liberty to indulge my sweet tooth just like you. Fair enough. However, after weeks of living “rock star” large on anything and everything peppermint bark, I know that I have MORE than satisfied my need for sugar.

The feel good serotonin rush will be all but a memory and nothing in comparison to the crash and crappy feelings of addiction, withdrawal, and cravings we’re left to deal with. Let’s not mention the bouts of emotional and physical stress associated with carrying around that extra added weight, not much fun either, is it?

“You are what you eat”

Sure, getting people to do what they don’t want to do can be difficult. And more often than not, the urge to splurge goes deep into the New Year which can then lead you right into spring… summer, and then you’re back full circle in a feverish vicious cycle. Nothing that you don’t already know.

However, I personally know that I have officially started to feel the ill effects of my carb addiction… believe it or not; carrying excess pounds of weight can make a big difference when it comes to moving the body even on a small frame. When I find myself out of breath at the start of a workout, I’m no longer functioning properly.

So, if the sugar overload is robbing you from the ability to live life–perform your day to day activities or if the few jolts of espresso no longer keep you from wanting to take a nose dive, wouldn’t it be reason enough to say… “Enough”?

Isn’t it time to face the uphill battle of shedding those ‘drag you down’ pounds? Not easy you say? Never said it was. If it was we wouldn’t be living in a fat world- yes, obesity is global. However, for me it’s enough to go cold turkey. I know I like to feel alive-POWERFUL! disciplined- in control. I like to wake up ready to charge. I like to feel like I can meet the demands of the day – that means I need to be alert and awake and ready for anything that comes my way.

Act as if you are the person you want to be.

Simple, we face it or go off the cliff.  We put on those pounds knowing full well the damage it would wreak upon us… I face it; time to wo-man up! Needless to say, it’s not going to be easy, probably somewhat painful, but as long we remain patient we will overcome with triumph. Thankfully, by slightly adjusting our caloric intake and most important, staying physically active– that means getting back into the gym (or  your playground of choice) regularly, those extra holiday pounds will fall off in no time.

If you’ve haven’t learned anything with your current or past experiences, learn this: don’t procrastinate and put this off! Procrastination is the biggest killer. As you may know, procrastination is “putting off today, what we think we’ll eventually get to tomorrow” tomorrow is NOW!

Are you ready to start feeling alive?

If you find yourself in a rut try seeking the help of an expert. One of the biggest mistakes anyone can make IS TO TRY TO LOSE FAT WITHOUT PROPER INSTRUCTION!

Not enough time… not enough money…If you think about it, people spend all kinds of time and money on things in life that really don’t help their wellbeing… such as junk food, alcohol, cigarettes even drugs, all which tear down health rather than build it up. Unfortunately, people spend more money and time on these things rather than their livelihoods. Some people spend money on supplements, which is good; however without the proper program supplementation can’t do much! Useless.

Support goes a long way. A few sessions with a professional can get you going in the right direction. What harm would it do to get some correct instruction every so often? Imagine having someone to call anytime to answer any questions you have? Someone to hold you accountable? Think of how much time and effort you can save. Having someone show you exactly what to do to lose weight is exactly what you need. Yes, you can try to enlist the help of a friend but nine times out of ten that’s sure to leave you back where you started.

By reading this post, you’ve already taken your first steps towards evolving. So let’s stop hiding behind excuses. Take charge!! I’m going to shed those pounds and so will you. This is what we like to call “putting skin in the game!” Let’s get on it and get moving!

Foods that help peel off the fat

Let’s start off with the most important aspect of any fat burning routine – your diet! Here is my personal “A-list” of fat burning carb foods that are sure to satisfy the most ravenous of cravings.  Although the mix-and-match combinations of foods are endless, these are the staple foods that make up a carbohydrate template of any healthy program. You can’t go wrong with any of these choices plus they are tasty enough to keep you coming back to time after time.
 
Oatmeal
 
Truly, the breakfast of champs – this is, far and away, my #1 “anytime” food choice for a complex-starchy carbohydrate in a fat loss program. Initially, not love at first bite, but after a few sit-downs, you’ll be loving it in no time!

Now that I have to take charge of the driver’s seat, I use oatmeal as the one carb that quench all my sweet tooth cravings. It is the one complex carb that I rely on to keep my sanity as well as get me back on track for my pre-con season.

I can only speak on behalf of figure athletes, but it’s safe to say that oatmeal is a staple in most every athlete’s diet. What makes it so great? Well, it’s a starchy carbohydrate that has a perfect balance of carbohydrates, protein and “good fat” – yes, there is such a thing!

A half cup of oatmeal contains 1 gram of fat, 29 grams of carbohydrates and 5 grams worth of protein. This balanced composition of protein and fat makes for a very slow released carb – precisely what a person, who strives to get lean and mean, should look for in a food. Make sure you opt for the real stuff too. Choose the all natural oats, whether it be the crushed, cut, or rolled variety. Anything from old-fashioned oats (Quaker works too) or, preferably, the quick multi-grain oats to steel cut oats are ideal.

Stay away from the sugar sweetened and or flavored oatmeal packets. There are several ways to spice up a bowl of oatmeal and make it tasty enough to be considered a treat. If you really need that flavoring, try adding stevia with a bit of cinnamon for a sweeter taste. After it has been cooked, you can also stir in a scoop of your favorite protein powder to add flavor and complete your meal.

If you’re looking for consistency in your porridge, then I suggest adding some crushed walnuts and or flaxseeds to your oats. Not only are they delicious and crunchy, but they also provide you with those desirable “good fats” I mentioned earlier.

Head over to your local health food store and pick up some barley, wheat, rye, oat bran and or flax cereals. There are even multi-grain combinations of the aforementioned available for purchase as well. After a month or so of substituting this staple into my diet as my carb supplement, I quickly found it to be my favorite food. Oatmeal ably satisfied any and all of my carb cravings especially during my tense pre-contest schedule. It will leave you energized and satisfied.
 
Yams | Sweet potatoes

Next to oatmeal, yams and sweet potatoes are a close second on my list of favorite carb foods.  Yams and sweet potatoes are a complete package. They’re sweet, full of flavor, all-natural, low in calories and chalked full of nutrients and antioxidants like beta-carotene. It’s really no wonder why they’re one of the most popular carbs consumed in the world. Nothing compares with a yam.

Although the glycemic index is a secondary factor when making carb choices on the M2 Fat Loss program, it should be given more weight in your choices if you are carb sensitive or if you are on a very strict diet (similar to a contest diet).

Yams are, without a doubt, the best. Sweet potatoes are not exactly the same as yams as they are slightly higher on the glycemic index. Otherwise, sweet potatoes are still excellent choices for fat burning diets because they excel at slowing down the rate in which glucose is released and absorbed into your bloodstream thereby sustaining your energy levels longer and helping you dodge the fatigue slump.

Combine a yam with a green veggie, chicken breast, lean red meat or fish and you’ve got yourself a perfect fat-burning, muscle building, metabolism boosting meal. Bonus!

Oh! And ladies, these taters will fill you up without filling in those waistlines! Added bonus!
 
“Potatoes”

Whether they are russet, white or red, I try to avoid implementing potatoes into my fat loss programs. The reason being is that they are more susceptible to being accentuated with butters, creams and other condiments, which all make for super rich, calorie dense meals. However, and there always is one, potatoes do meet every criteria set for a great carbohydrate. Potatoes are all-natural complex carbs rich in vitamins as well as a good source of fiber and minerals. They also happen to be quite filling and low in calories. Eat it dry or top it with your favorite salsa and you definitely can’t go wrong.

Another reason fat loss programs tend to omit the potato has to do with its lofty ranking on the glycemic index. This ranking entails that potatoes have a high tendency of being absorbed as blood sugars in a rapid manner. This is what gives you that sudden burst of energy, but also results in a hard crash as that energy leaves you just as fast.

It should be noted; however, when you eat your potato as a whole meal with your choice of lean protein, the glycemic index of the entire meal is much lower. Also keep in mind that some white potatoes are higher on the index than others. Russet or “baking” potatoes are higher in amylose, a slow releasing starch, so the glycemic index is lower. If you happen to be extremely carb sensitive or hypoglycemic, then you might want to opt for yams or sweet potatoes.

Brown Rice

Brown rice is another solid whole grain staple food for both in-season and off-season regimens. This is another ancient food falling within our 3,000 year timeline. Why brown? The conversion from brown to white destroys most of its nutritional value thereby stripping a considerable amount of vitamins, all of the dietary fiber, and essential fatty acids, which results in a highly processed and refined grain.

For those of you on healthy meal plans, you may want to avoid any style of rice dish you might find served in Asian restaurants. These are usually loaded with sugar enriched ingredients. You can also substitute your sushi rolls with homemade protein rolls and brown rice. My best picks of the many choices of rice would be the slow-cooked brown or basmati. I always prefer to boil and simmer. If you absolutely must, the instant pre-cooked rice comes in handy when you’re in a time crunch. They make for quick eats and even quicker digestion.

100% whole wheat and whole grain products

The M2 Fat Loss program uses these bread products as part of the “baseline diet” on one condition – they must be made from 100% whole grains. Somewhere on the labeling, it should read, “100% whole wheat” or “100% whole grain” as the first ingredient.
White bread and anything made out of white flour is highly refined and therefore not allowed in any quantity on a fat loss program except for the occasional planned “cheat meal”. If you are particularly carb-sensitive, bread, of any variety, is one of the first things to go from your daily diet. A small handful of people will have an extreme sensitivity to the gluten in wheat. Gluten is a protein found in wheat products. Similar to the effects of lactose intolerance from dairy products, gluten intolerance can cause digestive difficulties and bloating in certain individuals.

On very strict fat loss diets, wheat and bread products are usually eliminated completely. Generally speaking, however, 100% whole wheat and other whole grains are perfectly acceptable additions to a healthy diet for long term body composition control. It just depends on how “strict” you want or need to be with your nutrition.

Greens

Fibrous carbs are your number one choice for fat burning carbohydrates and green vegetables the most popular of the group. Because green vegetables have a low caloric density, it is virtually impossible to over-eat. You can eat as much of them as you want, any time you want…well, at least later on in the day. A diet of green vegetables combined with lean proteins is one of the best methods of getting lean as quickly as possible.

Fresh Fruit

Whole fruits are great. These tend to my “limited” sweets on season. Granted, a diet of mostly complex carbohydrates will give you better results than a diet of predominantly simple carbohydrates. Do not take this to mean that fruit is “fattening”. In actuality, most fruits are low in calories, high in fiber and low in carbohydrate grams, at least when compared to starches.

Raisins are a particular fruit terse with calories and best avoided when you’re on a strict fat loss program or your calorie allotment is small. Fruits like apples, peaches, grapefruits, and oranges are a great addition to almost any nutritional plan. Just make sure the majority of your carbohydrates are of the complex type. Keep in mind, an all-fruit or mostly fruit diet won’t be nearly as effective for fat loss.

Another year is almost over – did you change your life? Did your actions, thoughts, and feelings drive you towards your goals? Did you come closer to satisfying your desire to succeed?

If not, you need the right support… it’s never too late to improve your life and leave a meaningful footprint.

It’s not unusual for someone who’s in good health, by which I mean robust good health, not merely the absence of disease, to run into people 10 or 20 years younger whose quality of life is suffering because of their physical condition. They’re restricted in their activities well before they reach middle-age, and many of the things they want to do in life will never get done because they just don’t have the energy, the stamina, or the motivation. Although weight loss might be an issue with them, as often as not the problem isn’t as much their excess weight as their physical, mental or emotional condition. It drags them down, and their dreams go down with it.

Does that describe you? If so, it’s never too late to do something about it.

You might not want to summit Everest or ski the highest slopes. You might not want to scuba dive in uncharted waters. You might not want to scale the pyramids or trek through the jungles of Brazil. But wouldn’t it be nice to know that you could if you wanted to?

And wouldn’t it be nice just to jump out of bed every morning looking forward to your day? Charged enough to hit the gym… lift a few weights, sprint a few meters, jog a few miles, or swim a few laps? And to still come home from work with enough energy to maybe write that book you’ve always wanted to write? Maybe you want to learn all about future technology, maybe you want to go back to school, learn a whole new field, or get a new career and reinvent yourself.

But your body just won’t let you do it all.

Can all that change with a weight loss program and working with a fitness trainer? Frankly, if you’ve got the right program, and the right trainer, the answer is yes.

Living the life you want to live – whether your goals center around physical activity or mental, or just enjoying life to the fullest and feeling really good about yourself – requires developing a strong healthy mind and body:  an athletic body that never drags you down.  A body that pulls you off the couch– instead of the other way around.

What will 2009 hold for you? Will you lose a couple of pounds, take a personal, business or educational course… say a kind word to a few people?  Maybe you’ll have an even bigger impact: help thousands of people lose weight, teach those educational courses, speak to hundreds of people… there are small personal goals, and goals that impact all of mankind. 

Whatever your goals, our wish for you this New Year, and at all times is boundless health and happiness. But a healthy mind and body is the first step. We’re here to help you take that step … and help you aim high!

Aiming high in Mendoza South America

What FATS in your diet will actually do to help speed up your fat stripping ability…

To lose fat you have to eat fat. Yes, it’s hard to follow this logic because of the bombardment of false information in many anti-fat campaigns over the years that have a lot of us believing that fat is the cause of our chunkiness. But did you realize that poly and mono unsaturated fats actually speed up our metabolism?

Look at it like a big old fashioned safe that has a three number combination lock that symbolizes your body and in order to open the door to fat loss, the numbers must be correct.  One number of the combination to the right represents Omega-3; one to the left is the Omega-6 and another to the right is the Omega-9. The door only opens to fat loss when all 3 numbers are correct.  Researchers have also found that in 3 different ways, these fats can potentially help burn the fat!

• When carbs are present or during intense exercise, omega 3 fatty acids aide in burning more fat when they wouldn’t otherwise if they were not part of a regimen of supplementation.
• Omega 3 will reduce insulin output and it will cause fat to be oxidized faster.
• Omega 3 also heats the body up more in the cells.

Another big plus with certain fat types is that they provide more power or energy per gram than protein or carbs, aiding in our muscle building routines. More muscle means better fat burning.  Other big pluses include…

• They prevent heart disease
• They aide in cancer prevention strategies
• They make you smarter
• They make you younger!

If this wasn’t enough evidence, fats also exert powerful effects within the body and have been shown to offer the following benefits as well:

• They protect the cardiovascular system – strong evidence
• They improve body composition – strong evidence
• They alleviate depression – above average evidence
• They prevent cancers – average evidence
• They preserve eye health – average evidence
• They reduce the incidence of aggressive behavior – average evidence
• They reduce ADHD and ADD symptoms – average evidence

Take home points-Quick start!

• Have 2-3 salads daily w/ 1-2 tablespoons of extra virgin olive oil dressing per salad. Avocado is great too!
• Nut Butters try 1-2 servings/ day of your chosen nut butter; peanut, almond or cashew butter.
• Have cold water fish like Salmon 2 x /week or fish oil capsules, 3-6 grams daily or 1 TBSL of Flax oil daily.

Here are the TOP FIVE exercise time savers to optimally cut down your modern day life stressors.

1. Superset, Tri or Giants.

This is the old school way of putting two, three or more movements back to back with minimal rest time in between reps and sets. This technique can be exercised with opposing muscle groups or similar muscle groups to create pre exhaustion. Training fewer muscle groups will also allow more focus on intense workouts and less time in the gym. The point is to perform work outs to the level of exhaustion, demanding enough that it leaves one unable to continue further. Once that overload is reached, the training becomes extremely effective helping you attain further gains.

2. Dynamic warm ups will start a fire faster…safer for the body too!

The typical walk on the treadmill warm up is crap. While the body has about a million other ways to move, the treadmill provides a single straight forward plane of motion– very limited and an ineffective one at best. Grab a 5lb weight plate or dumbbell and perform rotational twisting, forward flexion and side bending in the frontal plane for a sharper focused and more complete warm up. 10 reps of 6 movements should take 5 minutes and is miles ahead of the pack, ideal prep for any dynamic activity and injury prevention.

3. Split workouts.

Instead of trying to do it all in one session, try splitting your workouts in 30 minute time increments. You can walk, jog, or sprint high intensity intervals in the peak of morning, followed with “giant sets” strength work at mid day power hour, and soothe with a stretch in the evening before bed.

4. High Intensity Interval Training.

Utilize High Intensity cardio and weight training intervals for extreme fat loss. This type of training is by far more beneficial than the “going nowhere” steady and slow pace. The high-intensity cardio intervals coupled with miniature rest periods is an intense workout mechanism which stresses the aerobic and the anaerobic system to the hilt, being one of the most effective means resulting in super fat loss. The idea here is to bring about a significant amount of ‘body fat’ loss and to maintain the highest degree of muscle retention. You can reach very high to very extreme peaks performing interval workouts and produce phenomenal results.

5. Cut the use of machine based exercises out completely.

Use free weight and bodyweight movements exclusively, either alternating between the two or with a giant set also known as “circuits”. These types of movements cause greater demand due to the fact that they target the major muscles of the body instead of isolation of a single muscle. In addition, the stabilizers of the body that help to balance and coordinate the body will fire up as well thereby creating even more energy or fat to be burned.

The added key in time saving is to keep it clean “eat your best” so you don’t add to your body fat levels which cause you to spend more “correction time” in the gym.

We’re constantly being asked… how “Can I get rid of this nasty fat right “here” REAL FAST–REAL QUICK!” And the real truth upsets most everyone when we tell it, truth is always best.

Tip #1 – Burn as much fat as possible while in fat-burning zone or “target heart rate zone”.

Truth is seeing “how many total calories you can burn during the duration of the session”. More total calories each time– the More fat you burn, period. The zone may be higher than the suggested zone for some, this strategy is definitely for the strong at heart. We suggest utilizing a heart rate monitor instead of relying on the machine monitors when doing cardio in a gym. Also, try wearing your monitor while weight training in the gym. The watch should have a calorie counting/storage mechanism for best results. A simple goal may be to get between 10-15 calories per minute throughout the workout, for example a 30 minute workout equals 300 calories. If this is easy, then move up to the next level of 15-20 cal per minute. However, if you’re not quite able to do the 10 calories per minute rule start with a beginner level of 5-10 cal per minute and work your way up to the next progression. Meet or beat every workout from this point forward by 1 or more calories burned per session and I guarantee fat loss.

Tip #2 – Lift light with high reps in the gym.

Truth is “lift as heavy as good form allows for low to moderate rep ranges”. Save 100 rep sets for “body pump” or bodybuilding. Most cases require 8-12 reps for upper body and 10-15 for lower body. No pink dumbbell ladies please!

Tip #3 – Use cardio equipment in the gym for interval training.

Truth is “outdoor running with H.I.I.T (high intensity interval sprints) sprints is fastest and easier to control”. The gym may be time efficient for you to get to work and sure it’s cozy in the winter, but when working outdoors on your own two feet the ground reaction forces cause the body to benefit a great deal in this environment due to the added challenges with balance and coordination. And when it’s time to slow down from a jamming pace, it’s easier to do without slipping back into the wall falling off the treadmill or off the pedal breaking up your cool.

Tip #4 – Star points and calories is all that counts.

Truth is “calories do count not only in quality but quantity”. Protein “rules” in its ability to create a thermic effect after eating thereby burning more fat. Also, the types of fat you currently eat are extremely important; the focus should be placed on essential fatty acids with a reduction or elimination of saturated fats. Think about building a great body on calories that didn’t exist 3,000 years ago! Think about it… KFC, Dominos exist back then? Bummer, I know.

Tip #5 – The best workout is weight training in the gym.

Truth is “that’s where most of the injuries occur if you have limited experience and/or subtle muscle groups like the stabilizers of the body that go untouched”, causing even more injury potential down the road. Bodyweight calisthenics like Naked Commando, a US Navy SEAL team style classic for almost 50 years that has been time tested as the best blend of cardio, strength and flexibility training.

Quite often I receive these types of emails & questions from our readers. But this one, I know hits home for most…

“Unfortunately training isn’t going very well.  I start then stop.  Then I get this crazy idea that my fantastic fit body is going to appear while I’m laying on the sofa….ah…..no it’s not happening.  I live with a personal trainer for god sake and he can’t motivate me!!  He tries…he really does and I know he’s a great trainer because I know some of the people he trains and they look amazing!!  He’s great at what he does. The fault lies with me.  How do you motivate yourself??  Now I’m doing the typical……”after the holidays it’s to the gym for me…..”  which with any luck will happen:)”

How do I manage to stay motivated? Well, simple. I remind myself of the progress I’ve made. I remember where I’ve been and that desire that pushed me to great lengths becomes greater than me. A good “kick in the ASS” doesn’t hurt either.

Believe it or not, I found myself in a similar predicament a few years back. I was living with my boyfriend, an experienced fitness professional (thirty+ years in the business), an ex-candidate for the US Navy Seal team and one hell of a motivational speaker to boot! “Talk the talk; walk the walk” – believe me, when I tell you there is nothing soft about this soldier; however, even he couldn’t get me to REACT… WAKE UP…  MOVE!! If he couldn’t get me to “DO”, then I can only imagine how difficult it must be for your roommate to even try motivating you off of that couch.

The reality… most people are unconscious, asleep.

You could be living with one of the most powerful motivational speakers in the world, but if there is no desire in your heart to empower yourself then there is nothing out there that can help you– help yourself. Yes, I often asked myself, “what is this awesome somebody doing with an unmindful body like me?” I’ll tell you in a minute, but back to your dilemma. So even though you may “think” yourself perfectly happy living a life of mediocrity, you have to ask yourself this question: “Are you, in fact, really happy with who and where you are today? Is this the legacy you wish to leave behind for generations to come?”

Your journey has to be fueled from within. The external is just gravy. There has to be some burning desire that keeps you motivated and on task– the desire to succeed at anything in life–that, no one can want for you! Heck, a drill instructor in your face won’t be able to pull you out of that downward spiral.

We create our own roadblocks.

Judging from your email, you have already made some headway by taking responsibility for your current state– “the fault lies with me”. Now you have to act upon that motivation. Unfortunately, whatever it is keeping you bound to that couch is far stronger than your desire to get off of it. STOP the blame game and accept that the problem is you and not your lack of will power.

Come up with a reason, create leverage– a “why” that will inspire and strengthen you.  Think of your goal as a human “need” rather than a “want”. You don’t just want air. You NEED it.

I’m not going to sugarcoat this one…”GET OFF THAT COUCH!” Sure, I could be a softie and tell you, “Oh, I understand…don’t worry, it’s not your fault” but then I’d be lying to you. You can hate me now, but you’ll thank me later when you’re staring at success in the mirror.

Perfect your Attitude.

Take the necessary steps to learn whatever it is you need to learn- then do it. You can gain fulfillment just by having the integrity to follow through with a task- completing a goal. The hard work pays off! I was lucky enough to get another chance at life and those chances don’t come often, if at all. Time is priceless. Don’t waste it! There is no going back.

Plant a seed firmly in your mind, visualize your goal and set up conditions so that you make “it” happen… “Inevitable thinking”! “I want to lose weight. I want a sexy body. I want to start feeling better, taking better care of myself…” Don’t just talk about it. Be about it! Be specific! …“I need to exercise because…” I want to be healthier! stress free, balanced, motivated, sexier, powerful, confident, alive! “Sleep more”, feel rejuvenated! “Eat better”, feel energized! “I want to overcome my fears! I want to be able to do the impossible! I want to conquer, to inspire!” because “you CAN”!

Focus on your strengths, not on your weaknesses.

The process of strengthening and developing your mind/body is by putting it to use. Rid yourself of those negative thoughts– GET MOVING! Baby steps…start with going for a walk. Even if you’re just walking to the corner and back, it’s still the start of something positive and why… Wait till New Year’s? What’s going to be different then?

We either face it now or later in life.

Change is never easy even when you have someone driving you. Why? Fear of the unknown, some are either too scared or complacent to face. Blending in and going with the flow requires no effort and yields no change and for a lot of people that is comforting, sort of like that couch.

Take RISKS! Break out of that comfort zone. If you are not happy with your current state of mind, change it! Is your job slowly suffocating you? Change it! Don’t be afraid to let go–take your life into your own hands. Risks can lead to greatness.

Build a community.

Take a look at your environment and the people you surround yourself with. Are they people you look up to and aspire to be like? If so, study their behavior and mimic the habits that have gotten them where you ultimately want to be. Use these mentors to measure yourself and gauge your progress periodically. If you are close to the desired goal, stay the path. If not, reassess and formulate a new game plan.

How do you become accountable? Get involved with other successful women/men. Join a community, support groups. Get a training partner; hire a personal fitness trainer that will hold you accountable. Sometimes we need to make it a bit more painful by making a commitment that involves a substantial financial investment, so unless you just have money to burn, that’s a sure guarantee for most. Surround yourself with positivity. There are many poor souls out there, who will try to bring you down because they too are dissatisfied with their own lives–their lives are dominated by doubt and fear, those… will always have something negative to say.

Determination.

So, to answer the question – “What is this awesome somebody doing with an unmindful body like me? What did this man see in me that I couldn’t see?” POTENTIAL! I was so beaten and discouraged by life that I had given up. I was taking up space; merely existing. The most significant decision I’ve ever made was to change my thinking… which enabled me to face my fears.  I took a huge risk and CHANGED MY LIFE!

I have survived the unthinkable and speak from my own experiences when I say the one thing we all have in common is the need for a purpose in life– a goal. We all long to be desired…loved. Love is just as powerful.

Insight.

With every failure, we come that much closer to success. Our vision becomes clearer and our ambition stronger. Only in the worst of times do we really test our character and witness our strength. It’s in those times when we become our best. It is not the achievement of a title that defines us, but our perseverance–the preparation– the journey– that each and every one of us embarks on to reach our ultimate potential in LIFE, is what defines who we are.

The desire to become a life champion is in each and every one of us. We just have to decide when.

And for all my M2 female warriors reading this post, feel free to comment. Tell it like it is! You too have the power to inspire– share your story!

How to lose weight is a dilemma millions of women are trying to resolve. But despite a lot of hard work and trying one thing after another, nothing really enables them to accomplish their goals. What’s the problem?

Many of us grew up being told there are no absolutes – no guarantees. And, to a degree, it’s true; life is loaded with things that throw us off course. But those who succeed have learned that if they persist, despite distractions, they’ll usually get what they want. However, there are some situations where we keep going despite distractions, work diligently at accomplishing our goals, and nothing really seems to work. Finding a weight loss program that really works is one of those situations.

Many women try one weight loss program after another – they exercise, sometimes every day, and sometimes even with a trainer. They’re constantly on the look-out for a better diet, better weight loss supplements; they may even try drugs or surgery. Some solutions don’t work at all, some work a little, and some work a lot – but only for a little while.

What’s the problem? When you’re gaining weight, or can’t seem to lose it, there’s a reason for it. And as with everything else in life – from feeling tired or having an aching back to not being able to organize your desk, your schedule or your life – weight problems don’t permanently resolve unless you find out exactly why it’s happening and do something about it.

Unfortunately, you can’t do that with any old weight loss program. They’re generic – one size fits all. They don’t isolate why you, specifically, are gaining or can’t lose weight. Sure, you may be one of the lucky few a generic program is right for but most people will find themselves looking for other solutions in the not-too-distant future.

What is the key to success? What is the magic weight loss program? It’s one that’s tailored specifically for you. It’s a program with a fitness trainer who knows all about all the programs you’ve already tried, knows what’s good about them, what’s bad about them, understands the body – your body, not just bodies in general – works out a weight loss program just for you, continues to work with you to keep you on track, makes sure things keep working, and changes your program as you change and progress. It’s a real hands-on process. There’s nothing generic about it.

Is it hard to find? Well, if you could just find it at any corner gym or in the health and fitness section of the local bookstore, there wouldn’t be millions of women still searching for a solution.

One size fits all doesn’t work with weight loss. If you’re serious about it, if you want to resolve your problems once and for all, if you want your body to be fit and athletic well into your later years and be an asset instead of a liability, you need to find a fitness trainer who really understands all answers to the question of how to lose weight and works out a weight loss program that is tailored just for you. It might cost a bit more than your local gym but how much have you spent already on things that didn’t work? And, hey, if it wasn’t important you wouldn’t still be looking for a solution. Right?

“M2fitness Pros & Tight Curves 12 Week Body Transformation Challenge”

December 10^th, 2008 to February 28, 2009

Chelsea Cho

Rebecca Lara

 Carol Cristobal

Are our next M2 female warrior athletes putting skin in the game! During this 12 week intense program they will eat, breathe, and train with

M2’s mentoring coach and Tight Team Curves Member “Bea Fox“.

A life changing experience and a journey unlike no other awaits for these courageous women as they join hundreds of other motivated participants accross the nation.

Look to see remarkable improvements from these determined young women!

GO ladies!! WE’RE ON YOUR TEAM…

Do you want to be the NEXT to be challenged and pushed to limits you didn’t think you could cover?

ARE YOU READY TO REDISCOVER YOURSELF?

Perhaps you should introduce yourself to Bea Fox. She will guide you through onto the other side.

m2 4life

“Ms. Excalibur 2008 Masters Figure Champ”

It was the grandest, most trying event in NPC history and we pulled through in flying colors! The “Excalibur 2008 Championships” marked the end of another season as figure athletes from all over the country competed one last time in ’08 to qualify for Nationals. 250 of the nation’s brightest up and coming figure athletes came out to compete.

Participating in this 16 hour ordeal was none other than two of our very own M2 Fitness Pros female warrior athletes, Denise Lavia and Tricia Arneson. After sitting through countless hours, it became pretty obvious that the Figure division was by far and away the most popular event amongst the athletes. The line of athletes must have stretched into the hundreds, which only solidified the Figure division’s dominance in these types of events. It wouldn’t surprise me to see these numbers balloon even further at the NPC level. 

Quick recap…

0400   Denise and Tricia begin the day with the final Jantana ritual…yes, it’s a must! Skin dye- that is. It can mean the difference between a win and first runner up. 

          Christine helps Tricia prep twenty four hours prior…

 0600   Off to the M2 studio where Tricia met up with the seasoned ‘Dior’ resident make-up artist, Erika Labrie…who is flawlessly amazing!

Erika adds her final touches…

 0730  In route to Culver City for registration and athletes meeting    

 1100   Pre-judging begins…a little pump-up & presentation” 

Denise & coach Bea Fox

 1500 One piece swimsuit presentation  

     Denise mugs for the cameras… 

2400 Final stage presentation…VICTORY… HOME SWEET HOME!! 

Our rising star, Tricia, took the stage for the very first time.  Her aim was to make it through the four months of contest prep so she could step onto a competition stage… she earned her place in the spotlight! Tricia’s also proved that she has that “it” factor that captures the judges’ attention. She definitely is packing super star potential as she finished in the top ten within the most competitive height class in the figure division – the open “C” class.  Tricia not only brought a natural beauty to the stage, but she also captured the photo lens with her stunning smile. 

This sport signifies the makings of a champion inside and out – a true test of character. Becoming a figure athlete is one of the most difficult journeys one can ever embark on. It is a lonely road that only a fellow competitor or athlete can fully comprehend. Subjecting yourself to countless trial and error as you discover every strength and weakness–with every inch of your being, pushing new heights you never thought you could reach. It is the ultimate in personal growth and one powerful experience to boot. 

Denise and Tricia are now recovering & replenishing the body’s fuel before they set out to conquer their next plan of attack. Watch for the ladies to return to the stage in 2009… 19 weeks to be exact!

Stay tuned…

Think BIG and Dream BIG…

M2 4life!

M2fitness Pros and Tight Curves Join Forces for the 12 Week Body Transformation

ARE YOU READY TO STEP UP TO TRIM DOWN?

What: Tight Curves Transformation Challenge

When: 12/10/2008 to 2/28/2009, 12 weeks – actually 11 weeks plus a few days

Who: Only Team Tight Curve Members and their female clients

Description of Challenge:  There will be two overall awards given to the individuals making the most significant transformation in 12 weeks.  One to the winning Tight Curves Team Member (TCTM) “Bea Fox” participating in the challenge, and the other to the winning client of the Tight Curves Team Member participating in the challenge.  Additionally, an award will be given to the Tight Curves Team Member training/mentoring the winning client. The clients do not have to be Team Members.  TCTM’s can enter up to ten clients.  To qualify for the challenge award, participants must take the Tight Curves Fat Burner and/or Tight Curves Protein during the entire 12 week challenge, and sign the entry form.

To enter: Entries must be received no later than 12/10/08. Before pictures will not be accepted prior to 12/10/08, in other words, you can send in your entry forms before 12/10/08 but before pictures will only be accepted on 12/10/08 for obvious reasons. Before pictures must be taken with a newspaper from that day. Pictures must include a front and back shot in a two piece bathing suit.  The pictures must be clear and in high enough resolution to judge accordingly. After pictures must be taken on or before 2/28/09 again with a newspaper from that day in the picture. Pictures need to be high resolution!

Judging Criteria: Challengers will be judged on the degree of transformation achieved in the 12 week period, by a panel of fitness industry professionals.  It will be based on the “look” of the challenger, so clear pictures are a must. I repeat, clear pictures are a must! Amount of weight lost, dress size reduction, and body fat percentage change are all good to send; however, the major judging criteria will be the look of the participant. Pictures need to be of the participant in a natural pose.

Prizes: There will be two overall awards given to the individuals making the most significant transformation in 12 weeks.  One to the winning Tight Curves Team Member (TCTM) participating in the challenge, and the other to the winning client of the Tight Curves Team Member participating in the challenge.  Additionally, an award will be given to the Tight Curves Team Member training/mentoring the winning client.

First Prize Individual     (2 awards)
-    $1500 Cash
-    All expense paid photo shoot with Terry Goodlad
-    $200 gift certificate from Fizeek Brazil Clothing
-    Featured in National Tight Curves Magazine Ad

All participants successfully completing the challenge will receive $100 Gift Certificate good for all BodyWell Nutrition products.

Awards Presentation: We will announce the winners at the Arnold Classic in Columbus Ohio in March of 2009.

Product: Each participant will receive a “starter kit” free  of one box of Tight Curves Protein powder vanilla or berry and a three month supply of the Tight Curves Fat Burner. Additional protein and fat burner can be purchased at www.tightcurves.net and discounted with participant code which you will receive upon submission of your entry.

CONTACT M2FITNESS PROS TO SIGN UP NOW!