I have to say that Laura and Adam would have to be one of the most inspiring fitness couples I know. The support they have for each other in life and towards each other’s fitness goals is truly moving. I’m in absolutely awe of their dedication to stay on track and to ensure they each stick to their fitness regime’s so they can achieve the results they’ve trained so hard for.

I asked Laura and Adam if they’d mind doing a follow-up interview with me so I could quiz them about how they support each other and what tips and hints for couples they might have where either one, or both of the partners, are striving to get into great shape.

If you and your friend or partner are struggling with your training goals this just might be the blog post you need to read to get you back on track…

1. Tell us about how your individual transformations came about. Were you over weight, what kind of lifestyle you were living before your transformations? And what led to you wanting to get into shape and start kicking butt with your training?

Laura – I started this fitness journey 1 year ago. I was tired, out of shape and not feeling good about myself. I made the decision to change, enough was enough. I cleaned up my diet joined the gym and got a trainer. The changes started slowly and then there was no stopping me. I wanted this really bad.

Adam – I have always struggled with dieting and weight loss like most people most of my life. The way I am looking at this lifestyle change is no more rollercoaster dieting, just eating right making better choices and hardcore workouts. No more workout routines that seem to get zero results. HIIT (High Intensity Interval Training) for cardio all the way. If I don’t feel it then I’m not working hard enough. I started 9 months ago after seeing the transformation Laura made. She was and is so inspiring that I joined the gym and lost 40 pounds. My next goal is to have six pack abs. My weight right now is less than what I wrestled in high school.

2. Do you and Adam train together?

The only time we get to train together are on the weekends. We also go to an outdoor boot camp class once or twice a week, which is really fun and a nice change from the gym. We just started running the bleachers and track on Sunday with a group of friends. There are a lot of couples who join us!! Fitness is a great thing to share with your spouse.

If yes: what times of the day?

We go to the gym or track in the morning around 8 or 9 am. We like to get our workout in before the kids wake up. We are lucky to have a 16 year old who is home with the younger kids while we exercise.

If no: what time of the day do each of you train?

Adam – When we don’t train together I work out at 5:30am before heading off work.

Laura – I train after dropping the kids off at school. If I don’t do it in the morning I know I won’t do it later.

Feel free to explain any differences when you’re competing etc.

When I am competing, we start our workout together and then I go and train any body part that needs work by myself. Adam will spot me if I need help to get through a hard set.

3. What are the benefits, do you find, of you training together and / or both striving to get into great shape?

Training together gives us time to spend together, sometimes it’s the only time we get to have a full conversation!! Having a common interest in fitness keeps us both motivated and we have a lot to talk about. We also complain to each other how sore we are . We also know when we can get extra reps out of each other or raise the weight…

4. How would you explain yours and Adam’s fitness lifestyle? And some of the advantages of it.

Fitness is our lifestyle now, it is second nature, it is what we do. It has created a bond for both of us. We have been married for 19 years and been through a lot. This is something we get to share together and enjoy. We always have something to talk about. We get to support each other and watch each other grow as an individual. We even exercise together when we are on vacation!! It is the best support system when you know you are there for each other.

5. Do you find that because you’re both working towards similar goals in regards to your fitness / training lifestyle and goals… has it bought you closer together as a couple? What have / has been your biggest challenges (in regards to implementing a fitness lifestyle) and how did / do you handle them?

It has definitely brought us closer together. Sometimes couples just get caught up in day to day living. Then one day realize they have drifted apart. Having fitness as a common interest gives us something new to talk about every day. Weather it’s a new exercise, up coming competition, fitness article, or supplement. The best part is the encouragement we give each other towards our individual personal goals and long term competitive goals.

6. How do you both encourage and motivate each other?

Laura – Adam is one of my biggest motivators. He makes sure I keep on track, go to the gym and eat right. He gives me pep talks and reminds me how much I have accomplished and to keep going.

Adam – Just looking at Laura inspires me to work out and get in the best possible shape so we can enjoy a long happy life together. Who wouldn’t be motivated by a 44 year old woman with 3 children that is often mistaken for someone in their thirties… I love hearing Laura say “If you believe, you will achieve”. Laura helped me put my goals in a journal along with my exercises and food. She has to always take personal training classes to keep up her certifications so I am always learning new exercises. The TRX is a great new routine to add into my ever changing workouts.

7. How do you plan out your quality time together? And do you find that training is a great form of quality time together?

Exercising on the weekends and doing boot camp and the bleachers together is a large part of our quality time together. We also get to share this time with other couples. All our friends are getting into shape together so we get to motivate each other. It is a much better way to spend time with your friends then going out and drinking!

8. What do you appreciate the most about Adam and his support and how he supports you.

I could not do what I do without Adam’ full support. He is always there encouraging me to push harder, step out of my comfort zone and be the best I can be. He has also become quite a great photographer!! He takes some of my best photos.

9. Adam, what do you appreciate the most about Laura and her support and how she supports you.

Laura is so full of positive energy that we fondly call “Laura’s Aura” which is quite contagious. Laura has a powerful smile that can warm anyone’s heart. When your wife of 19 years tells you that you are looking good and feeling firm you can’t help but think how lucky you are. She encourages me to do new exercises I am not familiar with to hit muscles I didn’t know could be sore. She leaves me notes to have a great workout and kick butt!!! Laura keeps a tight hold of the supplements, protein bars and powder that I like which makes it easy to stay on course. If I travel out of town on business she is thoughtful enough to have extra protein bars in case there are unhealthy meal choices made by coworkers or customers.

10. Do you both have some kind of routine / roster set up where you help each other with meal planning and cooking etc?

We basically eat the same thing each morning. Adam makes a protein pancake with egg white and protein powder and I eat a bowl of oatmeal and a protein shake. Adam brings lunch and snacks to work so he stays on track, I will have a chicken breast with a sweet potato or tuna on ezekeil bread. For dinner we have a salad, grilled chicken, sweet potato and broccoli.

11. Do you both compete? Competing is hard yakka. How do you both go about supporting each other during this time?

I am the only one competing at the moment. Adam is a pro at keeping me on track making sure I am eating well. Sometimes near a competition I can get a little tired, cranky and nervous. He has a way of calming me down and making me feel better. Adam is training hard and has his sights on entering his first competition in 2011!!!!

And Adam came in third place in the Evolution Fitness 90 Day Challenge and got his own trophy!!!!

12. Are you able to give us a sample of what your “average” off season (not pre-comp) individual daily menus would look like?

Adam’s metabolism doesn’t allow him to have an off season. So I also maintain clean eating to support him. Of course if we go to a party or out to dinner we try not to focus on the food and enjoy ourselves.

13. What do your individual off season training routines consist off? Would you mind sharing what your workouts would consist of over a 7 day period.

Cardio 4 to 5 days a week

• 5 minute Warm up on treadmill
• 20 minute HIT cardio continually increasing the speed and grade of the treadmill
• 5 minute Cool down

Monday: Legs – Quads
• 3 sets of leg extentions
• 3 sets of leg press
• 3 sets of walking lunges
• 3 sets of squats
Abs exercises

Tuesday: Off or cardio & Abs

Wednesday: Biceps, Shoulders and Triceps
• 3 sets of bicep curls,
• 3 sets of hammer curls
• 3 overhead shoulder press
• 3 sets of side shoulder raises
• 3 sets of front raises
• 3 sets of tricep extensions
• 3 sets of tricep dips to failure
Abs exercises

Thursday: Off or Cardio & Abs

Friday: Hamstrings and Calves
• 3 sets seated or lying hamstring curls
• 3 sets of one leg, leg presses
• 3 sets of deadlifts
• 3 sets of walking lunges
• 3 seats calf raises

Saturday: Chest and Back
• 3 sets of chest presses
• 3 Sets of cable flyes
• 3 Sets of push ups

• 3 Sets of lat pull downs
• 3 Sets of seated rows
• 3 Sets of bent over rows
• 3 sets of assisted pull ups

Sunday:
School Bleachers

14. Do you have a home-gym? Or do you both train at the gym? Or go between training at home and the gym? Depending on your time-table etc.

We do have a lot of exercise equipment at home like balls and bands (I like all sorts of exercise gadgets), but we train at the gym. We find it is the most motivating place for us. We meet friends at a local school and run the bleachers and set up other exercise stations around the track most Sundays. Adam also goes to a boot camp four times a week as well as going to the gym to work out with weights.

15. What are both your plans for the future in regards to what you want to achieve with your fitness lifestyles individually and as a couple?

Right now I am working on earning my Pro Card in Figure. I just started fitness modeling and am working on a web site and internet marketing. Adam is training to enter his first competition in 2011.
As a couple we want to share what we have learned about health and fitness with others. Fitness is a great way to learn more about yourself. You learn how to set goals, and manage your time. It’s about discipline and challenging yourself to be the best you can be. It’s about helping and motivating others. That STRONG is the new skinny..

16. What tips and ideas can you offer VFT’s subscribers and readers in regards to supporting themselves and their partners with their fitness lifestyle?

Most people in the fitness community are friendly, helpful and easy to approach at the gym. Always change your work out to challenge yourself. The more you change your work out the better chance you will see changes in your body.

—–

Thanks so much Laura and Adam for taking the time in your busy lives to have this interview.

You guys totally rock! What an awesome example of a couple supporting each other with their fitness goals. I’m totally impressed!

You can also check out Laura’s Face Book Fan page here:

http://www.facebook.com/LauraLondonFitness

Kind regards
Mandy
Virtual Fitness Trainer

Hi Wendy, I’d like to thank you for taking the time to speak with me today. Considering how busy you are, it’s awesome that you’re able to share with us your personal story with fitness and how you fit it,  and your career as a boxing trainer,  into your lifestyle.

On a personal note:
I’ve personally known Wendy for nearly 20 years – wow, time does go fast!

Wendy probably doesn’t know this but when I was younger I always looked up to and admired her “go-getter” attitude. It seemed that pretty much everything Wendy got involved with work / business, personal goals and fitness she absolutely kicked arse with! And even when obstacles or difficult times came her way, no matter how complex, she did an awesome job of overcoming them.

Even Wendy’s personality and fashion oozed: confident / down to earth / friendly / professional. I worked with Wendy for a while in fashion on the east coast, what a hoot, it was loads of fun. Not to mention the streams of hot guys (eye candy) coming into work just to “check out” Wendy.  They would be devastated when they’d come in and Wendy would be out on lunch break. Too funny…

Over the years in between marriage and children Wendy still continues to be open to new opportunities and adventures – and is still kickin butt… Onya Wendy!… As a children’s and women’s boxing trainer.

I asked Wendy if she’d mind doing an interview to help inspire others – both women and men – in their fitness ventures and / or goals.

Question 1

Mandy:
First up tell us a bit about yourself…

Wendy:
Wendy Grant, I am 46 year old, Married, 2 Girls, I live at Roleystone lovely little community in the hills of Perth, Western Australia.

Question 2

Mandy:
Wendy, have you always been into keeping fit? And what type of exercise / fitness regimes / sports have you been involved with over the years?

Wendy:
Yes from a young age my mother always encouraged sport. I have been involved in all sorts of sports, Swimming has been a big part of my life, I had to do 50 laps of the pool after school everyday. I have been involved in Running, Judo , Gym Weights, and now boxing.

Question 3

Mandy:
What sport / fitness regime are you currently involved with?

Wendy:
I am involved in Coaching Boxing for Children and a Women’s only Classes at PCYC Gosnells (Cnr Lower Park Road & Alloa St, Maddington WA 6019) Phone 94591168

Question 4

Mandy:
What do you enjoy the most about keeping fit?

Wendy:
Everything, love muscle tone, love watching other people develop muscle , JUST BEING FIT.

Question 5

Mandy:
What motivates you to keep in shape:

Wendy:
My family, my eldest girl 13 Gymnatics won a state title this year, my youngest 12 loves ROCKY, this is what started Boxing, she wants to be a Boxer.

Question 6

Mandy:
With more women and children participating in boxing now, of what used to be considered more of a “males” sport, what would you like to say to help encourage women, men or kids to get involved in boxing?

Wendy:
Boxing training provides one of the most demanding full body workouts of any sport. Boxing will increase muscle tone, lower body fat, improve reflexes and upper Body strength. If you want to get fit quick Boxing is great. You can start boxing at any age I have children as young as 9 years old, to women boxing for fitness as old as 70 years of age and we are all very proud of her.

Question 7

Mandy:
What are some boxing training hints and tips that you’d like to offer VFT readers who are keen to try boxing? Who may have limited equipment, or are worried about the costs, or just not feeling confident about getting out there and learning how to box?

Wendy:
Boxing is usually pay as you go. Most boxing gyms have what you need, just take a bottle of water and a towel. I suggest that you invest in a pair of boxing gloves between $20-$40 for a good pair. If working out from home boxing gloves, a heavy bag and a good skipping rope. Or go to your local PCYC most trainers are volunteers making lessons cheaper. If working out from home I am sure most trainers will give some tips, or I am sure I can do a workout a plan for you.

Question 8

Mandy:
As a Mum, how do you find the time to keep up with your family, work and fitness commitments? And how do you stay organized?

Wendy:
My husband works away, I work from home this way I can spend all the time I need with my family, and their fitness demands.

Question 9

Mandy:
Wendy, do you have a specific eating plan you follow, do you have to plan ahead with your meals to keep in the great shape you’re in?

Wendy:
Yes I do have to plan ahead, some meals have to be prepared in the middle of the day as we don’t get home till after 7.30pm, most classes are at night.

Question 10

Mandy:
Is there anything that you find helpful personally to help you keep on track with your eating plan?

Wendy
We have been for 4 years now a NON FAST FOOD FAMILY – No fast food at all.
We have a well established Veggie Garden, we eat what is in season, I make sure everything is fresh, a lot of fat burning foods (ie., your greens). And never buy anything that my Grandmother would not recognize in the Supermarkets.

Question 11

Mandy:
Outside of fitness: what other achievements in life are you most proud of either personally or professionally?

Wendy:
I have done so much in my life been a Model, had my own Restaurant, been successful in Fashion. But right now I am so proud of my family my Husband and my two girls

Question 12

Mandy:
Do you have a favourite motivational quote, personal mantra or specific goals that keep you motivated in life?

Wendy:
I really like the NIKE quote “JUST DO IT”

Mandy… Thanks again, Wendy, for catching up with me today.

Laura London - 44 yr old, Mother of 3, taking the fitness world by storm!

If you haven’t heard of “Laura London” yet… then hold onto your seats because this 44 yr old Mom of 3 is taking the fitness world by storm with her amazing transformation and her devotion towards inspiring Mom’s everywhere that getting into great shape is possible.

I caught up with Laura last week for an interview…

As you can see from Laura’s photos she’s put in the hard yards and the dedication and is walking proof that if you want a goal you can be the best you can be at any age.

Question 1

Mandy: Laura, you’re in amazing shape, have you always trained and / or exercised on a regular basis?

Laura: Thank you Mandy. It wasn’t until I was in my early 30’s that I even realized I was athletic. My brother was a Haemophiliac, so we never played any sports growing up.I started working out after my third child was born. I was tired, overweight and out of shape. I bought a magazine with before and after transformations in it. I decided I was going to do that too! I joined a gym, wrote down goals, made an exercise log, and wrote down everything I ate. I posted motivating pictures and quotes around the house. I stuck to this program giving it 100%. The changes in my body were amazing.

Question 2

Mandy: What inspired you and what was the turning point for you in your life that lead to your kick butt transformation?

Laura: I had injured my back about 7 years ago and fell out of exercising. I put on weight and was out of shape. The turning point for me was when I saw my friends around me getting in shape. I was embarrassed because I had been in such great shape years before.

Before Photo

I was now 43, my hormones were out of control from poor food choices, I had put on weight where I never had it before. I got off the couch and started walking. Then I joined the gym and started to lift light weights. I cleaned up my diet and ate only good clean whole foods. My body was responding and slowly I increased the weights. My body was getting stronger and I was feeling so much better about myself. I lost 15 pounds and have not looked back since. I am in the best shape of my life and doing things I never thought I could do!

Question 3

Mandy: When did you make the decision to compete in Figure Competitions?

Laura: I had met a trainer at my gym who I recognized from Oxygen Magazine. I told her I would love to compete but that I didn’t do gymnastics. She told me about Figure Competitions where all you do is pose. I thought, I can do that!

She took me under her wing and showed me how to pose, where to get competition suits and how to train and eat to compete! I was hooked after my first competition. I came in first place! The confidence I have gained in myself has been life changing. I am doing things I never even dreamed possible.

Question 4

Mandy: As a mother of three, how do you find the time to keep up with your training and eating regime.

Laura: Balance is the key. After I get the kids to school I go to the gym and do my workout. I schedule it in my day so it gets done. When I am getting close to a competition I sometimes go twice a day. The eating regime is the toughest part. I always plan the day before, what I am going to eat so there are no surprises. I am famous for bringing my “Little Green Cooler” packed with food wherever I go. I eat 5 to 6 times a day. Each meal consists of a protein, a carb and a veggie. I also keep a food journal and write down every day what I eat. It really helps to plan so you stay on track with your healthy eating plan.

Question 5

Mandy: What hints and tips would you give to busy Moms (or Mums – that’s how we spell it in Australia) like yourself to stay motivated and get organized with their training and eating program?

Laura and her husband Adam (and Number 1 fan!)

Laura: Planning is the key. We all want to be healthy and eat well so taking the time to plan out your meals and exercise really helps a lot. I will plan out a whole weeks worth of meals from breakfast to dinner. This way I know exactly what to eat and what to buy at the grocery store. Making things easy helps. Post it on the refrigerator so you see it every day.

I also take a cooler with me in the car so I have food with me if I know I won’t be home for a meal. Throw in an apple, some almonds a Greek yogurt or cheese wedge. This way you know you will eat well. Also plan a time for yourself to exercise. Three times a week is ideal. Make it fun! If you like to dance try a Zumba class, maybe yoga is more your thing or hire a trainer so you have to show up!! Find what works for you.

Question 6

Mandy: Laura, would you mind giving us a sample day for you in regards to your eating plan and general day to day life?

Laura: This is a typical day of really clean eating if I am competing. If not competing I will add in a few more carbs during the day and have a free meal once or twice a week. A girls gotta live!

Meal 1
½ cup Oatmeal
5 Egg whites
Cinnamon

Meal 2
1 Scoop Protein Powder with water or Plain Greek Yogurt
1 cup, Blueberries Strawberries or medium apple or 1 slice Ezekiel toast with natural peanut butter

Meal 3
6 oz Grilled Chicken
½ Sweet Potato or ½ Cup Brown Rice
2 Cups Steamed Broccoli

Meal 4
4 oz 93% lean ground turkey burger
1/8 cup walnuts or 10 almonds
1/3 cup brown rice or quinoa

Meal 5
6 oz Orange Roughy or Tilapia
Large Spinach Salad with 1 Tbsp dressing, or 2 cups steamed broccoli or asparagus

Meal 6
3 egg whites with 1 Tbs Paul Newmans Pineapple Salsa or a protein shake

Question 7

Mandy: Would you mind sharing with us an example of what your weekly workout consists of in regards to resistance and cardio?

Laura: My workout plan is:

Monday – Legs – Quads and Glutes
Tuesday – Shoulders & Abs
Wednesday – Biceps & Triceps
Thursday – Chest, Back & Abs
Friday – Legs again – Hamstrings, Calves and Glutes
Saturday any body part that needs more definition
Sunday rest!!!

I do 20 to 30 minutes of cardio 5 days a week. I like to do high intensity training (HIIT). I also like to change up my cardio by taking boot camp classes or going on a long bike ride.

Laura has now qualified to compete at a national level!

Question 8

Mandy: What’s been the most rewarding moment or experience for you in regards to your transformation and maintaining such great shape?

Laura: The most rewarding experience for me has been when other people, women/mom’s and men come up to me and tell me what an inspiration I am to them. To know that I have made an impact and touched someone else’s life, makes all the hard work worth while.

Question 9

Mandy: You’ve already achieved so much… What lies ahead for Laura London… What goals do you have for the future?

Laura: I have qualified to compete in Figure Competitions at the National Level now. In June I will be going to Chicago to compete for a professional card. I am working on getting my own web site started and plan to do fitness modeling. I am also going to be part of an exercise infomercial coming out later this year. Most of all I will continue to help and motivate women to be the best they can be at any age.

Question 10

Mandy: What tips would you give to Moms (Mums) who want to reduce fat, tone, lift and sculpt their bodies?

Laura: You really need to combine three things. Cardio, diet, and weight lifting. These three things combined are the key to great results. Start off slow and keep going. Read books and talk to others who have been successful. I always say knowledge is power. Take control of your future and enjoy your journey. Take care of your body. It’s the only place you have to live!

Laura says "Take control of your future and enjoy your journey. Take care of your body. It’s the only place you have to live!"

Question 11

Mandy: Do you have role models that you look up to for motivation or encouragement, Laura, not just for your fitness goals but in life in general? And what’s your most favourite / inspirational quote?

Laura: I met Jennifer Nicole Lee and spent some time with her this year. She had been a real inspiration for me. She is a mom who was overweight and lost 70 lbs. She is a World Bikini Champion, fitness model, author, speaker Ab Circle Co-Creator and travels the world helping other women to do what she has done. She gives so much passion and life to everything that she does.

In life, my father and brother have been huge role models for me. They have taught me so much, but the most important gift they have given me is integrity. To be honest and true to yourself and others at all time. To stand up for what you believe and to always think of others.

Mandy: Thanks so much Laura for taking the time to speak with us today. Now after that, I gotta go train!

Fat loss is hard. And once in a while, everyone loses their motivation for weightloss, diet and exercise. So that’s why I’m bringing you 7 tips to help you lose more fat in less time over this upcoming week.

(If you are a complete beginner, please refer to the 21-day quickstart guide in the Turbulence Training manual for more details on how to develop key healthy habits during the essential start-up phase of your fat loss program.)

If you’re a M-F, 9-5 employee, you know that Saturday or Sunday has to be your day to hit the grocery store and get fresh meat and produce to prepare your meals for the next week.

I’m a big fan of picking up some fresh salmon fillets and asparagus for Sunday dinner. Chicken breasts can be cooked in bunches for freezing and then used over the week as easy lunchtime protein sources. Fruits and vegetables are washed and prepared for cooking or snacking, and almonds, pecans, walnuts, and organic beef jerky are packed into travel bags for when I’m on the go.

Prepare and succeed. It’s that easy.

So print this out, put it on your fridge, and let it guide you to
your fat loss goals, while keeping your workouts fun and motivating.

7-Day Motivational Weight Loss Guide

Now here we go with our day-by-day guide…

MONDAY

On Monday, your motivation will be high to have a great Turbulence Training Workout.

Plan to set a personal record in your workout today. If you are a
beginner, that might mean using a higher level on the cardio
machine for 1-2 minutes, or doing 2-3 extra pushups per set. For the advanced fat loss program, it might mean using 2.5 more pounds per dumbbell in your split squats, or extending your intervals by 5 seconds per sprint.

By continuously aiming to achieve a personal best in your workouts, you will ensure that you are pushing your body to adapt – to change for the better.

Now you don’t have to set a record on every set for every exercise. Just pick one record that you want to break each workout. Aim for constant improvement.

TUESDAY

This will be an off-day from your Turbulence Training schedule, but you should still get 30 minutes of activity. Make it as fun as
possible. Take the dog for a walk, play your favorite sport, or
chase your kids.

Even walking for 30 minutes is great. It will help you recover from Monday’s workout and simply improves your overall health. If you’re looking for an advanced fat loss option, use a bodyweight circuit to boost your metabolism.

Also, I want you to make a big nutrition change on this day and
eliminate all sources of trans-fatty acids from your diet.

Read your food labels, and don’t eat anything that contains
hydrogenated oils. Also, be sure to look at the breakdown of fats – if the total fat content is greater than the sum of the saturated
and unsaturated fat contents, then the product contains trans-fats.

Remember that labels are sneaky!

A label can boast “0g Trans Fat” if there is less than 0.5g of
Trans-fats per serving. But if there are several servings in a bag, and you eat the whole bag…guess what? You could have eaten 2-3 grams of trans-fats!

And trans-fats will kill ya. As Dr. Bruce Holub from the University of Guelph says, “there is no safe level of the fats and food producers should cease and desist the industrial production of trans fats in the country.”

WEDNESDAY

Perform your regularly schedule strength and interval training
workout. And if you need to, purchase a new cooking
appliance, such as a grill or steamer to help you prepare healthy,
nutritious, low-fat protein sources or high-fiber, nutrient rich
vegetables in a convenient manner.

Healthy food preparation is a SMALL effort for a LARGE reward.

THURSDAY

30 minutes of activity, anyway that you can get it. And then at
dinner, try a new source of lean protein, such as salmon, bison, or ostrich (or switch back to lean, red meat if you’re bored of
chowing down on chicken).

FRIDAY

Have another great strength and interval workout. Since this is
your Turbulence Training workout of the week…have fun and reward yourself with a superset of your 2 favorite exercises. It’s a perfect time to add some extra work for your arms and abs, if you love training those muscle groups. Just do something you really like. You’ve earned it. Training should be fun AND effective.

SATURDAY

30 minutes of activity. It’s the weekend, find something fun to do with a friend. On weekends, I try and get into the gym with an old friend and amaze them with several bodyweight exercises that they have never seen before – such as Spiderman Pushups, Inverted Rows, and single-leg squats.

Then check-in with your social support group (in-person or on the Internet) to talk about the ups and downs you went through this week. Share recipes, tips and tricks to turning aside temptations, and motivate each other to stay strong for another 7-days of fat-burning with the TT lifestyle.

SUNDAY

Get in another 30 minutes of exercise nice and early to start your day. Then plan your shopping list, head on to the grocery store or even better a fresh, open market and get your weekly produce and lean protein sources.

Make sure to include 1 new vegetable and 1 new source of lean
protein in your purchases.

One big step everyday towards a better body!

Another week and another pound or two of fat should be hitting the road. Keep up the great work!

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit “TurbulenceTraining”

The SMART Way To Set Goals!

Many people these days are excited to jump into a new diet or exercise program that promises them the latest and greatest results available. They are willing to do just about anything to achieve success regardless of what it takes.

This is a great thing, as these people show high motivation and are likely to stick with their program, however then need to be sure to set goals that follow the SMART principle so they can be sure what they are striving for will come true.

The SMART Principle

The SMART Goal Setting Principle Includes Setting Goals That Are:

Specific
Measurable
Attainable
Realistic
Timeframe
By following these principles you reduce your chances of setting goals that you wouldn’t be able to obtain even if you had some sort of superhuman powers.

The 1st Principle

The first principle is Specific. This refers to setting goals that are clearly described so you know exactly what it is that you are working towards.
For example, rather than just saying you want to “bulk up”, set a specific goal, such as “I want to focus on adding size to my arms”.

If you just said you wanted to bulk up, it’s too general to really help you determine what course of action you want to take.

Are you going to work on your whole body, or is it just one part that needs work.

How do you look in terms of being proportional? If you are strictly focusing on one body part will any other body parts begin to suffer?

By setting a specific goal, like adding size to your arms while maintaining your legs, you will know that you need to concentrate your weight training on your arms, but still keep up some cardio and a clean diet so that your legs don’t also increase considerably in size and become out of proportional to your arms (assuming your arms were lagging to begin with which is why you have chosen this goal in the first place).

The 2nd Principle

The next principle to cover is Measurable.
This is extremely important as it will help you to know exactly when you have achieved your goal and will give you a much greater sense of accomplishment.
So referring to our previous example, instead of saying you want to “bulk up”, say you want to add 1 inch to your arm size”.

This is something that you can track and see your progress. Just think of how you will feel when you finally see that tape measure reach the magic number you are striving for. If you were just going for “bulk”, well you can really bulk forever… and then how would you ever know when you were done?

The 3rd Principle

The third principle is Attainable. This is also critical because if your goal isn’t attainable, chances are you will give up hope and either burnout trying to reach it or just quit. Someone who is currently 150 pounds, shouldn’t set a goal to be 200 in 5 months.

While the goal is measurable, it definitely isn’t attainable (at least not naturally). If this person sets this goal, they will no doubt feel like a failure as they approach the 4 month mark and have only gained 20 pounds and still have 30 more to go. In this case, it would be much better to set both long term and short term goals. The long term could be to get to 200 pounds but you then need to allow a much greater time frame to achieve this.

Then set smaller goals, such as 170 then 185, then 200, so that you can celebrate each achievement after you have reached it and since the goals aren’t so large, you will be able to feel success within a shorter duration which will also serve to keep your motivation high.

The 4th Principle

Up next is Realistic.
This sort of ties in with attainable, as if your goal is unrealistic, you will also see a huge drop in motivation and will likely never keep pursuing this goal.

For example, and this is extreme, but lets say you are new to exercise, have been pretty much sedentary all your life, and you set the goal to do the ironman at the end of the year. Chances are, no matter how good your training is, this is just not a realistic expectation for you.

Everyone will have their own unique goals and what is realistic for one person may be completely different than what is realistic for another. This is why it’s always important to look at your current status and set a goal for yourself, not based on what your training partner is doing.

The Final Principle

The final principle to follow is that of a Time Line.
All goals should have a set time in which you wish to achieve them. This will make sure you don’t start getting lazy and push your workouts until ‘tomorrow’.
When you see the date fast approaching, you will more than likely kick yourself into high gear to ensure you reach your goals on the date you set for yourself.

Once again, incorporate the other principles into this one and make sure the timeline is realistic, as this is critical to achievement. By setting a date in which you want to achieve your goals by you are making a way to hold yourself accountable.

Now most people hate deadlines, and granted, you may start to dread this one as well, however you will be doing yourself a favor in the long run by setting it because it will keep you on your toes and will make you much more likely to keep persisting and going after your dreams.

Conclusion

So, the next time you are about to embark on a new fitness or diet plan, take a look at what your goal is and make sure it follows the SMART principle, specific, measurable, attainable, realistic, and time oriented. By making sure it incorporates all of these factors, you will increase your rate of success and make the whole process much easier on yourself.

By: Shannon Clark
Courtesy Bodybuilding.com

My question for you to ponder and discuss today, “Is it impossible to grow beyond your genetic potential?”

Even the “gurus” say, “It’s impossible to grow beyond your genetic potential…”

Well, I’m In The Business Of Doing The Impossible!

I’ve been in the transformation business for eight years and helped over 20,000 people in 120 different countries go from scrawny-to-brawny, regular-to-ripped and flabby-to-firm.

My most successful students were always told that a jaw-dropping physique was impossible for them. Don’t believe me? Click here to look a look at a small handful of success stories to see how some of them turned after sticking with me and following my advice.

Today’s email was inspired by an email I get over-and-over and my response will reveal why I’ve been successful at being in the business of doing the impossible.

“Vince, there are a lot genetic factors that hold people back, stuff that’s beyond training and nutrition. Things like recovery capacity, anatomy (muscle attachments), muscle fiber type makeup, circulation, nervous system, bone structure, hormonal capacity, insulin sensitivity, mental factors, that kind of thing. What’s your mindset and philosophy to the entire genetic limit debate?”

First off, I don’t debate. I learn from doing. Now to your question…

Many muscle “gurus” would actually entertain and analyze each of the genetic factors just listed but since I’m a no nonsense guy you’re not going to get a scientific reply from me.

Not because I don’t know the science but because I don’t see the point!

I believe that you get what you focus on. If you focus on your limitations than you find more limitations. How is focusing on something we don’t have going to help us get something we want?

I understand they’re many people who need to understand the why before they can apply knowledge but I beg you to be partially ignorant on this subject. This statement will make more sense after I reflect on my first body transformation in 2002:

One of the reasons, I believe, I gained 41 lbs of muscle in 6 months is because I’ve always been a little naïve and gullible. Too be honest, the first time someone said to me on a bodybuilding.com forum, “BS… there’s no way you gained that much muscle in 6 months…” I didn’t know how to reply. I figured my results were normal, maybe a bit above average, but nothing to make people skeptical of.

I was always a doer and never a analyzer or reader so the numbers didn’t mean anything to me.

If someone told me you could build 100 lbs of muscle in one month, I would have probably said, “Cool, lets get started.” I was never inclined to read books on limits and what listen to speakers tell me what was realistic.

Even when I was 15 years old I got a knee injury and the doctor told me flat out, “Your body was not born to run.” That was one of the first time my blood boiled because someone was putting limits on me. I didn’t listen to him. The next summer I represented Canada at the World Triathlon Championships.

I was more interested in finding out my own limits by doing, not talking about.

My mentality was to always give 100% with whatever I had in front of me. Sure I was probably missing a lot of tools but I maxed out what I did know and what I did have to my disposal.

Sure, after my transformation I didn’t become the biggest guy in the gym but I definitely wasn’t the smallest anymore.

And over the past eight years (past two years especially), by continuing to be ignorant on the subject of “limits” and “genetics”, I’ve gained another 20 lbs of muscle and have almost 200 lbs of solid muscle on my frame. Not bad for an ex-long distance runner who was nicknamed “Skinny Vinny” eh?!

Another Reason I Hate Talking About “Genetic Limits”

I refuse to discuss subjects that limit the human will and spirit.

That mentality will not serve you. I would rather be gullible and naive and end up surprising myself (and others) in the process.

By applying this mentality to all areas of my life, even my finances, I earned a $45,000 check at the age of 25, in one day. Check out this story:

When I decided to buy my first house, at the age of 22, I was broke with credit card debt. Instead of thinking, “I can’t afford a house,” I thought, “How can I afford a house?” As soon as you say the word “can’t” your brain turns off and stops searching for a solution. By using the word “can” your brain is forced to stay open and find a solution. Mine did.

By the age of 23, I stuck to my plan and saved $10,000 for a down payment on a home. I rented it out for two years. Flipped it. And at the age of 25 my lawyer cut me a check for $45,000 (after expenses too). That lump of cash gave me a huge head start on life and it all started with my mindset of, “How can I afford it.”

The word “can’t” should not even be apart of your vocabulary.

Show Me Your Friends And I’ll Show You Your Limits

You’ve probably heard of the saying, “Show me your friends and I’ll show you your future.”

I believe it’s equally true: Show me your friends and I’ll show you your limits. If your top five friends are all afraid of skydiving then I wouldn’t be surprised if you are too. If all your friends are afraid to put their kids in swimming lessons because they are afraid the kids might drown then I wouldn’t be surprised if that’s your fear too.

Grasp the principle I just shared, don’t pick apart the examples. They were just examples. Moving on…

Hang out with certain people too long and their negative beliefs, limits and fears will become yours.

Please: Don’t try this at home! This is one of those areas you want to take my word on. Don’t test this theory out on your own.

Trust me and seek out friends who live with the mentality that anything is possible. It will result in attracting these kind of people in your life. One of the big secrets to blowing beyond your potential, in life, is avoiding people who live in fear and try to pass their negativity into your beliefs.

Most people who are non supportive and tell you to be “realistic” are jealous because you are pursuing something they want and failed at or don’t want to see you succeed at because you’ll prove that their beliefs are false.

Do you want to know why people would prefer you stay in your comfort zone and not push your limits? When you change and grow and become a new person they are unable to control you or maintain the puppet strings they have on your life.

Let me give you an example. My friend Joel is a very generous person. If I called him up last minute to stay with him in Tampa he would gladly welcome me in. I could say I’m only staying three days but what Joel does not know is that I’m broke, have no job, and no plans on leaving. I know Joel will let me eat out of his fridge, extend my visit, not charge me rent and even take me out for fancy dinners.

I am exploiting Joel’s generosity in a selfish way. So when Joel announces he’s going to a personal development conference that teaches you how to stand up for yourself etc I quickly advise him against that idea. If Joel leaves his comfort zone and begins to grow then I will no longer be able to take advantage of him and I don’t like that.

Okay, that’s an extreme and intentional example but I trust you see the point. Take home message is this:

Be careful where you are getting your information from. Often times people who talk about setting realistic goals, knowing your limits and advise against setting goals, are people who are imposing their fears and negative beliefs onto you.

By Vince DelMonte

Vince Delmonte is a competitive fitness model and personal trainer, as well as the author of No-Nonsense Muscle Building, a complete guide to building muscle for the hardgainer. Vince’s program includes extensive diet plans, complete weight training regimens, video tutorials, and full email personal training support.

We all have bad habits. Mine are checking email too frequently,
being unorganized, and not always eating enough to fuel full
recovery from my workouts.

Your bad habits might include too much snacking and cheating on
your nutrition plan, coming up with excuses to skip exercise, or
watching too much TV.

Bad habits are the reason we need coaches. One of my coaches is Lee
Milteer, who gave me the exercises below, that I want you to go
through to help you break your bad habits.

If you’ve been trying to lose fat and get lean by yourself, but
with no luck, isn’t it time to get professional help & social
support?

It’s hard to change. I know it. I battle against my bad habits all
the time, just like you do everyday. But each day I also make an
effort to overcome the bad habits, just as you should have a plan
in place to overcome your bad weight loss habits.

Don’t let insecurity, fear of failure, or the fear of the unknown
hold you back from making changes. Don’t be a victim. “Give yourself
PERMISSION to change,” Lee says.

So let’s take action. Print this email out. Now write down 3 excuses
you are using to avoid making the changes you need to succeed.

1.______________________________________________________________
2.______________________________________________________________
3.______________________________________________________________

How have these excuses affected your life? What have the excuses
stopped you from achieving? Write down 3 very important things that
you have missed out on because you’ve allowed yourself to make
excuses.

1.______________________________________________________________
2.______________________________________________________________
3.______________________________________________________________

Now how do you feel when you fall victim to one of your self-
sabotaging excuses?
______________________________________________________________
______________________________________________________________

What benefits do you get from the excuse? Is it simply that you get
to remain in your comfort zone? That’s a big one for me. If I can
convince myself that I need to check my email, then I get to remain
in my comfort zone and avoid the hard work and fear of failure that
comes with writing an article. Or is it the fear of the unknown
that is holding you back? Write down 3 ways you benefit from making
excuses.

1.______________________________________________________________
2.______________________________________________________________
3.______________________________________________________________

So now we both know why we’ve created our excuses – to avoid
something. All we need to do now is find a way to overcome these
bad habits. I want you to write down 3 behaviors you want to stop.

1.______________________________________________________________
2.______________________________________________________________
3.______________________________________________________________

Now write down why you end up doing it…were you bored, fearful,
lazy, etc.

1.______________________________________________________________
2.______________________________________________________________
3.______________________________________________________________

Now give yourself the permission to change. “Envision the rewards
you will get when you make the change to your life and habits,” Lee
tells us. Give yourself a powerful list of reasons for fixing the
habit.

1.______________________________________________________________
2.______________________________________________________________
3.______________________________________________________________

Working on bad habits everyday will give you an incredible boost
in self-esteem and confidence. With each small successful
improvement you’ll build confidence to take on the bigger, badder
habits that are holding you back.

Remember, everyday we are a work in progress. You might have bad
days, but as long as you make overall improvement each week and
month – that is all that matters.

Lee also recommends charting your progress. I have said many times
before that you need to keep records of your workouts and
nutrition. Only then will you know what works and how much
improvement you have made.

And finally, get social support. Don’t expect to do this alone.

One research study from Stanford University concluded social
support was the #1 factor for success in an exercise program.

Get in shape for summer fast with Turbulence Training,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit “TurbulenceTraining”

Welcome to Louis Dorman’s Fitness College where you can receive the one and only “Adaptation Degree” – the only degree of its kind ever created designed specially from a former fatty. You must ask?

“Adaptation” – what the hell does that mean? It means the ability for an organism to efficiently adjust itself to the changes in its new environment.

What are the new changes that will create a ripple effect of success?

The change is the new, positive attitudes created by YOU to challenge yourself today, to get closer to the person you want to become tomorrow. Always remember that you become who you think you are.

Your ability to re-invent your body to ‘adapt’ to the new adjustments you created in your new positive mindset will give you the score you need to ultimately win in your personal, fitness contest.

We are here for one reason and for one reason alone: For personal development.

While your fitness journey is filled with concrete pain and vigorous trials at the gym – the biggest thing developing in this process of personal re-invention is the revealing of:

The Mind: the Mind that overcomes each mental setback.
The Body: the Body that strengthens through time and resistance.
The Spirit: the Spirit that unlocks and reveals itself as the powerful core housed inside all of us.

The First Step in achieving fitness success is to create a winning plan devised by you and you alone: for you are the only one who knows your personal injuries, private fears, emotional setbacks… you are the only one who can create the WINNING STRATEGY to battle the individual war you chose to fight.

I have created a “Lucky #7 Assignment Chart” I used to lose weight – These are quotes I often chanted in my head and strategies I frequently performed to lose over 140 pounds of fat – Underneath it all was a powerful spirit manifested in a new me: the strong me: the Louis Dorman I knew I was.

Assignment #1:
Create A Strong Team.

“Teamwork is the ability to work together toward a common vision. The ability to direct individual accomplishments toward organizational objectives. It is the fuel that allows common people to attain uncommon results.”
-Andrew Carnegie

The great Andrew Carnegie said it best when he said that as a team we are invincible. Your team is made up of your mate, your family, your friends, your co-workers, etc.

These people hold you accountable to achieve your set goals and support you when you are not hitting your goals… most importantly, create a team who is like minded with you: positive, healthy, progressive and supportive.

When you are a friend to those who are also fitness minded – know that in your daily life, as you make a commitment and choice to complete a set fitness goal – it is soothing to know that there are hundreds more people in the same community doing the exact same thing.

Homework:

List the people in your life who are valuable to your personal cause and those who are toxic. List them and create an action plan to create an environment that mirrors the power you need to achieve your goal. Then create an Action Plan.

Assignment #2:
You Want Support? Learn To Give It.

“What’s money? A man is a success
if he gets up in the morning and goes to bed at night
and in between does what he wants to do.”
-Bob Dylan, US singer & songwriter (1941 – )

Success is all about creating circumstances that force you to succeed… accountability is a huge tool you can use to direct any life goal into a successful outcome. This week, if you weren’t able to complete your goal, alter it a little bit so that you can complete it this week.

For example, instead of saying you will run three times last week and only did it once- this week make it a goal just to run twice this week. Always look at the step ahead not ten steps ahead.

My success was dictated on how much I helped others, because the more I helped others, the more I started holding myself accountable to listening to my own advice. This week the goal is to locate a weblog with a person who you feel a ‘connection’ with, whether it is goals, emotional issues, age, gender, whatever… and I want you to post advice on their blog.

Remember, that you can only get what you give. If you want support you need to give it.

Homework:

Follow through on your action plan this week and give support to others who are on your team and in your fitness community. Your ability to exchange your role frequently as a student-teacher will give you unique perspective that will lead you to greatness.

Assignment #3:
Take Action With Laser-Beam Focus.

“It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change.”
-Charles Darwin

Charles Darwin couldn’t be more accurate when he spoke about his theory of evolution. Now, looking back at my personal change, I realize that the number one thing that made me successful was my ability to transform any discomfort and utilize that powerful energy and direct it towards my long-term goals.

Success not only comes from positive action – success also comes from positive re-action to people and the negative things surrounding us.

This week’s TEAM GOAL is to stay focused. Create your game plan and stick to it. Stick to the very last calorie, the very last rep – the very last day. So that when Thursday comes along, you can enjoy yourself.

I mean this. Enjoy yourself on your free day/meal- without regret. Because you know that you worked out hard days before hand, and you will get back on track the day after. Remember your body loves surprises. See how your newly programmed metabolism reacts to the shock your going to give it this week. I know mine will love me.

Homework:

Evaluate past Action Plans, create a new one that adjusts to your personal challenges and STICK TO IT. Concentrate on your bodily actions. Concentrate on your mind’s awareness. Concentrate on your spiritual transformation. Focus.

Assignment #4:
Find Your Core.

“There are two primary choices in life; to accept conditions as they exist, or accept the responsibility for changing them.”
-Denis Waitley

There are two choices in any crossroad: failure or success – active living or passive dying. We are all here because we choose to not accept life’s conditions as they exist, we are all here because we choose to change the conditions life presents us with and – transform it into personal power.

Even though I was born and raised in a small town, didn’t have a trainer, didn’t know how to cook clean – I figured it out. When you set a goal and design its realism in your mind, everything begins ‘figuring itself out.’ You begin to see all the tools you need to create the machine you envision in your brain.

One tool that is in constant use is your core muscle. The core is your back and abdominal muscles – the area of your body where all your power and strength stems from. Many people suffer from lower back injury or lack abdominal definition. This week, let’s all focus on strengthening our core muscles by performing a simple “Plank” exercise.

This exercise targets your TVA or Transverse Abdominal. It is your deepest core muscle hidden underneath your Rectus abdominal (6 pack) – I like calling it your support belt.

Position your body in a neutral push-up position on hands or elbows (if this is still too strenuous get in an all four position with knees on the ground).

Make sure your shoulders are directly above the elbow or wrist (if you are on your hands).
Draw belly button in without curving or hunching your back

Hold position. Perform 3 sets and hold for 1 minute each (vary according to strength level).

Homework:

Besides posting your Action Plan, completing it and giving support to others on the site, this week I want all of you to perform one exercise involving Core Training.

Assignment #5:
Give Gratitude Each Step Of The Way.

“The deepest craving of human nature is the need to feel appreciated.”
-William James

When we train and challenge ourselves to become our very best, we are satisfying our most basic human hunger- and that is to become visible – to exhibit to the world our uniqueness by recreating a physical body that matches our internal strength.

I was the exact same person internally when I was heavier: I was creative, focused, hard working and strong. But not many people saw that: the only thing people saw was my inability to be disciplined enough to train my body and moderate my food intake.

As William James quoted, I craved peer appreciation – I craved social identification – I craved to have everyone really see the real me: the powerful me: the Louis Dorman I ‘thought’ I was.

Your ability to transform this ‘craving’ into a real satisfying hunger is your golden key: you know which one I am talking about – the one that ‘eats’ at you every time you look in the mirror or pushes you a little harder when training. It’s the one that makes you write your action plans, update your workout charts and support others who also have that same thirst for greatness.

Add this to your list: Show appreciation to those who helped feed your hunger.

Homework:

I want EVERYONE who reads this to briefly write a one liner, two liners or a paragraph of a person, place or thing that you appreciate and give gratitude to, for helping you on this road to success.

Assignment #6:
Create The Correct Circumstances.

“The Starting Point of All Achievement is Desire.”
-Napoleon Hill

Two things happen when you start to desire something: first you get motivated to achieve it then you create inner fear for if you don’t achieve it. When you get intimidated by desire and fear you get stuck in a paralyzed universe of inaction.

Team, this personal war is all about action. It is about progress and most importantly, it is about desire.

“I believe that motivation + goals + circumstance = success.”

For those of you skeptics: I’m not bullsh*ting when I write this stuff. I mean it.

I suspect that everyone here has the motivation (which is why they joined) and has some goals: which is why they are posting, but the next question is: have they created the circumstances?

These circumstances are created so that when your ‘desire’ to attain the goal becomes wavering – your circumstances won’t allow you to give up. It could be because you held yourself accountable to co-workers or your spouse. It could be because you paid thousands of dollars with a personal trainer, joined a competition or booked a vacation at a beach resort. It could be because you threw away all your old clothes and vowed you wouldn’t purchase anything until you were three sizes smaller.

I questioned my circumstances a few times before I moved from my home state of Missouri to the bustling city of Phoenix, Arizona almost six years ago. I knew that I desired something so badly – so badly that I created a passionate energy that I channeled to accomplish huge feats in my weight loss success.

The lesson here? I created my circumstances. I consciously decided to not go back home until I proved everyone wrong. I made new friends, got a new job, joined a new gym – I created the progressive circumstances needed to succeed.

Not only did I create a new physical environment, but I also created a new mental environment: I lived the dream to be in shape in my mind. There was no way out because I desired it so much. So much that I couldn’t imagine life if I didn’t re-create my mind’s reality into the physical reality.

Homework:

Create circumstances that will make you accountable for achieving tangible success in the next three months. Write it down. Post it on your bathroom mirror and make it happen.

Assignment #7:
Understand You.

“Effective people are not problem-minded; they’re opportunity-minded. They feed opportunities and starve problems.”
-Stephen Covey

How effective are you when you are unable to work out and eat right if you can’t afford a gym membership? What if you are surrounded by sugar and sweets in the holiday season – how effective do you become?

Your ability to change your perception from a problem to an opportunity to ‘gain’ a lesson will ultimately measure your personal proficiency to overcome any life adversity, including your challenges in your weight loss/gain battles.

For Example:
When I traveled in a moving truck all day (couldn’t get to the gym), I created the ‘opportunity’ to perform jump squats and lunges during restroom breaks.

When a restaurant didn’t serve nutritious meals I worked with my server to find an ‘opportunity’ to politely order an alternative meal with substitutions.
When I am really busy, I wake up an hour earlier just to get my work out in.
There are a ton of excuses in a single day to find a bunch of problems/challenges/obstacles to prevent you from fulfilling that daily fitness goal. Whether it is eating five clean meals, taking your multivitamin, running twenty minutes or even drinking enough water.

Homework:

Reflect on one of the “excuses” you have given this past year (the year of 2005) – the one you used most often, that prevented you from getting to your fitness goal.

We all have it. I have it. Being able to reflect and communicate your thoughts to yourself is a powerful mind tool that will assist you in devising a more personalized program based on your private battles.

Conclusion

These are my first “Lucky 7″ Assignments. Remember that your fitness war is won one battle at a time. Conquer these seven and you will be that much closer to manifesting the strength of your tenacious spirit; the same spirit that made you read this. Good luck, and do your homework!

About The Authors:

Maria Kang is 24 years of age and has successfully competed in both beauty and fitness competitions since the age of 16. Her extensive fitness background expands a period of over six years as a personal trainer, group exercise director and instructor, membership sales counselor, fitness manager, freelance writer, and now project coordinator for 24 Hour Fitness Corporation. Visit Maria’s site at: www.mariakang.com for some ass-kicking motivation and thought provoking articles.

Louis Dorman is 25 years of age and is widely recognized as Bodybuilding.com’s Transformation Expert and Spokesperson. He has lost an amazing 150 pounds and has worked as a personal trainer, fashion company owner, freelance writer and now creative art director for an international corporation. Join his web log fitness community at: www.louisdorman.com for more fitness support and inspiration.

By: Louis Dorman And Maria Kang

Courtesy Bodybuilding.com