10 Tips for Staying Motivated

Having trouble staying motivated? Try these tips to help you stay on track!

 

1. Set Goals

   Start simple and keep your goals realistic and attainable!

2. Start Slowly

           If you push yourself too hard at first, you may be more tempted to abandon your routine.

3. Think Variety

     By varying your activities you will be less likely to face boredom.

4. Have Fun

     You will be more likely to stick with something that you enjoy, so keep it fun!

5. Make Physical Activity a Part of Your Daily Routine

    Once you begin a habit, you will be less likely to skip a day (since it is part of your daily life).

6.  Put it on Paper

Write your goals down! This will help you to see where you want to be, and help keep you  motivated.

7. Seek Support

You are not in this alone! Try working out with a coach, family member, friend or co-worker to keep you going!

8. Track Your Progress

    Recording your progress can be a constant reminder that you are making progress.

9. Reward Yourself

    After each exercise session, take a few minutes to stretch and relax.

10. Be Flexible

If you are too busy to workout, try taking a day off. This doesn’t mean that you are quitting, just giving your body some rest.

 

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Pre-Turkey Day Bootcamp Workout

A Serious Damage Control Workout Before The Big Feast!

 

A collegue of mine, BJ Gaddour sent me an awesome Thanksgiving bootcamp workout program, and I can not wait to use it... I will definately modify it a bit.. but it looks awesome!

Thanks BJ...

If you want to experience the best Pre-Thankgiving workout ever call me today and sign up for this once in a year opportunity...

877-438-8458

Get your tilt-on!

Theo Tilton

www.tilttotaltraining.com

www.tilttotaltraining.com/bootcamp.html

 

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1 Weird Belly Fat

Ok, I don't mean to get too scientific, but this is super important. You see, while busting the belly flab does take effort, it's not nearly as hard as people make it out to be.

Seriously, the most important part of the process is arming yourself with the CORRECT knowledge. If you know how your body works...why it stores belly flab...what actually causes it to burn off...you're a whole lot better off.

Now, I know there are a ton of so-called experts out there that are confusing the heck out of you. I know a lot of people tell you different things.  It can be as frustrating as all get out. But if you follow these simple rules and burn them into your brain things will be a lot different.

Anyway, let's get to today's easy lesson. Check this out:

- Increased Protein intake triggers the hormone Glucagon.

- This, in turn, prevents the spiking of your Insulin (which is also a hormone) levels.

- Which simply means you minimize the chance of storing blood sugar as fat.

In other words, eat more protein and you bust the belly flab. Sure, there's more to it than that, but that is the crux of it. And so long as you understand the basics you can KEEP the belly flab from coming back.

When you only eat carbs your Insulin levels go through the roof. And all that blood sugar (that's what the carbs turn into after you've eaten them) which isn't needed by your body MUST go somewhere. Yup, it goes to your belly; or your butt; or your hips; or your thighs...

The best part is, it's not very hard to consume more protein. In fact, it's pretty darn easy. A high quality protein powder will do just the trick.

As you've probably heard, my buddies over at Prograde Nutrition have launched their new Prograde Protein powder this week. I wanted to be sure you knew today is the last day you can get it at 10% off. Yeah, they were offering a discount on it just this week to celebrate it's arrival. But the offer ends TONIGHT at 11:59pm EST so hurry over to http://tilttotaltraining.getprograde.com/protein-powder.html to take advantage of it.

Yours in health,

Theo Tilton NASM CPT

PS - I cannot recommend Prograde Protein highly enough. These guys create the highest quality products out there. Save 10% by getting yours right NOW before you forget ;-)

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2 important questions to know the answers to regarding your beliefs around your life, health, and fitness!

 Attention BodyTransformers-

 

I have given you plenty of time to start thingking about your health, body and life...

We spoke about Picture Boarding, Journalling, and creating a new word for yourself to live life into!

 

This week we are going to talk about the most important aspect of your life that impacts your health, body, mental state and spirit...

 

First I need to find a few things out:

• So did you do your homework?
• Did you do your assignment?
• Why or Why Not?
• Are you really committed to your dream body?

What about the assignments:

1. Did you complete Assignment 1 ?: Your Picture Board
2. How about Assignment 2? Journalling
3. Did you select a WORD?
4. Lastly did you ask yourself your evening questions before bed?

• Did I look at my pictures today?
• How many times?
• Did them conjure up any emotion?
• What Emotions were brought to my attention?
• Do I believe that i can achieve this new body?
• Why or Why not?

Before moving on you may want to get the above assignments going before you move on to the next phase...

If you need help with the assignments, look at the previous post for details regarding assignments

 

THIS WEEKS TOPIC

2 important questions to know the answers to regarding your beliefs around your life, health, and fitness!

 

1. What do I really believe regarding my health and my physical body?
2. What are my beliefs around food?

 

MY BELIEFS

This week we are going to dig deeper into what we believe is possible with regards to our health and fitness.

Ask yourself:

What do I really believe regarding my health and my physical body?

Do I think that I will never get the body I want for myself?

or that it is impossible for me to get there?

Maybe you do know that it is possible but it seems like you can never get there the way you are doing it now!

 

Next: What are my beliefs around food?

If I eat before bed I will gain weight...

If I eat FAT, I will become even fatter...

I shouldn't eat deadly carbohydrates because they turn into sugar and make me fat...

Everything out there says I should eat less and workout more so I keep doing this to lose weight....

Does any of this sound true to you?

What are your beliefs?

 

Did you know that our beliefs is what creates our life?

I am dead serious!

If you think that goodlooking people just have great genetics or that everytime your go on a diet you fail at it eventually and you will never be thin again... Then guess what?

I am here to tell you... YOU ARE RIGHT!

Did any of you see the movie the secret? or You can heal your life?

The one thing that I think could have made a bigger impact is to let the viewer know ... You are always right ... Regardsless of circumstancis or situation.

The life you live or better yet the life you are living into is controlled by the last thing that came out of your mouth and the last supportted belief you thought!

PERIOD, END OF STORY.

There is no nice way to say this ... But if you come up with an excuse around your health, guess what, that excuse becomes your reality and you are now going to live in that excuse and make it real.  It becomes so real, it is the only thing you know...

I will give you an example from my life to help assist in demonstating the significance of what I am trying to convey.

When I was younger around 11 years old in 5th grade, I had to go to the school nurse for my annual visit and health screening.

I weighed in at 115lbs, I was simply 25lbs overweight ... thats all that I needed to hear...

But in that moment, when I was weighed in at the nurses office, something was triggered from two seperate conversations that set up a whole new belief system and way of living that proceeded to create a reality of me being obese.

The nurse said to me: "You better start thinking about losing weight or you are not going to live very long ... "[You are going to be Unpopular and Fat your whole life]"  I'm going to call your mother and let her know what I think you should be doing...

The conversation I had when I got home with my mother was not what I was expecting ...  All I remember is that my mother was also overweight and stuggling with borderline obesity.

My mother blamed her physical heaviness on my childbirth and that she has never been the same and that I most have done something to her hormones because I was fat and she became fat so I gues thats the way it is going to be!

Can you begin to see how this conversation set up my entire life.

I proceeded to get heavier and heavier from that point forward, doing exactly what my mother did, yo-yo dieted all the way up to nearly 340lbs and 47% Bodyfat... I have the stretch marks to prove it!

It wasn't until I was in my second year in University that I decided to do something completely different...

I decided that, this life didnt have to be this way and that I could change it if I wanted to.  I started to create new belief systems around health, fitness and nutrition...

It has been nearly 18 years now since that time and I have completely retooled the way I think and feel around this area of my life.

I no long believe the things I used to beleve.  My body has been transformed into a healthy, strong, and fit body.

I am about 250lbs and 20% BF, This means that I have still 50lbs of fat on my body, now I only need about 15lbs which is EBF(Essential BodyFat 6%).

My current goal is 222lbs and 10%BF...

I am presently starting to create new beliefs around nutrition and exercise and it is what has helped me start writing this blog.

 

What are your beliefs ... Can you link them to your current level of health, fitness and or nutrition?

 

Do you agree or disagree with what I'm telling you?

Write me about your beliefs and next week we will start talking about how to create NEW ONES!

 

Until then.

Healthy regards,

Theo Tilton NASM CPT CNS

  The information contained in this message and any attachment may be proprietary, confidential, and privileged or subject to the work product doctrine and thus protected from disclosure.  If the reader of this message is not the intended recipient, or an employee or agent responsible for delivering this message to the intended recipient, you are hereby notified that any dissemination, distribution or copying of this communication is strictly prohibited. If you have received this communication in error, please notify me immediately by replying to this message and deleting it and all copies and backups thereof.  Thank you.