Challenge Workouts

Will you be able to say ‘YES’?

What are YOU doing to ensure that you can take on any challenge that you want?

Being able to say ‘YES’ is all about your mental attitude. It’s about preparation and tenacity. It’s about problem solving and resourcefulness.

I’d love to help you say ‘YES’.

My programs give you the confidence in your body to take on what you want. Doing physical challenges toughens you mentally.

Let me help you say ‘YES’.

Click here to see what program will support your next adventure 😉

This blog post is a little unorthodox.

I don’t have a new training protocol for you. I don’t have  a nutrition break-through or a recipe. This really isn’t related to fitness, but I have a strong message for you.

You see, I’m a little overwhelmed with YOU and I want you to know why….

First of all, I just got back from the 4th Annual Turbulence Training Summit in San Diego. The weekend was filled with boot camp workouts, motivational speakers and just hanging out with my ‘fitness family’. You may think that this ‘fitness family’ that we speak of is just talk, but it’s really not. We all feel a pretty strong connection. We’re from all parts of the country but we keep in touch weekly, sometimes daily and anytime we can spend together is precious.

It was a big day on Friday for Brian Kalakay and his (now fiance), Kristen Williams.

<======She said Read the rest of this entry »

My Top 5 Habits That Will Change Your Life

Have you ever found yourself doing something you know is bad?

You might reach for a dessert when it’s clearly not your cheat day, or perhaps you decide that the couch looks way more comfortable then the gym so you sit at home instead. This happens to the best of us, right? But why?

The real reason you do these BAD things knowing that they will prevent you from reaching your goals is because of your habits.

I’m not just talking about the things you do consciously, I’m talking about the things you do subconsciously. I’m sure you’ll agree that the habits that you’ve engrained into your subconscious mind are the reason you are who you are today, right?

But what most people don’t realize is that these very habits are what will make you into the person you will become in the days, weeks, months and years from now.

If you know deep down inside that you still have some bad habits that are preventing you from looking, feeling and performing your best then make sure you read this whole article to the very end.

In it, I’m gonna show you just a few of the most critical habits you should change and a simple and effective way to eliminate BAD habits and change them into GOOD ones!

You see, most people who don’t have the body of their dreams, or who aren’t living the life they always wanted simply have a set of bad habits. The trick is, if you change those habits, you can permanently change your life.

And I’m not talking about making HUGE habit changes either. You don’t have to completely change your diet or start working out for hours a day. In fact sometimes subtle changes will help you get further then HUGE changes.

The problem is that most people have no idea where to even start and they end up making no changes at all. Or… Even worse… They aren’t even ware of the bad habits they currently have.

Here’s my top 5 MOST POWERFUL habits you can focus on forming that will have the greatest impact on transforming your body and your life:

HABIT #1 – Get A Good Night’s Sleep

Most people underestimate the impact a god night’s sleep can have on their mood, energy, recovery from workouts and ultimately the way their body looks.

You will probably agree that having good hormones is key if you want to look great and feel great, right?

The fact is that during deep sleep, your hormones go through a resetting process that eliminates the negative hormonal impact you put on your body from the days and weeks before. But… If you never get a good nights sleep, this never happens.

Fix this by making a habit of aiming for 7.5 hours of quality sleep so your body can optimize it’s hormones and you can look, feel and perform your best!

HABIT #2 – Drink More Water

One of the easiest ways to stall your progress is to become dehydrated. In fact, even a 2% drop in your hydration can effect your mood, energy, recovery, brain function and performance during your workouts.

To fix this is easy… Make a habit out of drinking a minimum of 0.5oz per lb (1oz per kg) of water every single day. This usually means 64oz to 128oz per day (2-3.75l).

HABIT #3 – Eat Your Veggies

We all know that we have to eat our veggies, right? But do you really consume the recommended 10+ servings daily?

Without changing anything else in your diet, if all you do is add in more veggies you will feel better, look better and be a much healthier version of you. What’s the best way to add veggies into your diet?

Simple… Follow these 2 tips:
– Make a habit our of eating a salad every day for lunch or dinner
– Make a habit out of eating a pile of cooked or steamed veggies with your dinner

HABIT #4 – Walk Every Day

Most people don’t know that walking is perhaps the greatest exercise EVER! Here’s just a few of the many benefits walking has on your body:
– Walking put’s you in the PERFECT fat burning ZONE
– Walking improves you mood
– Walking increases lymphatic flow throughout your body which makes you heal faster and boosts your immune system
– And soooo much more!

If you want to be the healthiest, happiest and best looking version of you, then make a habit out of walking for 20 minutes every day.

HABIT #5 – Make Sure You Laugh Today

Did you know that laughter is really the best medicine? Just google laughter and cancer and you will see numerous articles about people who’s cancer went into remission when they applied more laughter to their lives.

As it turns out, laughter has an extremely positive impact on your immune system, energy levels and mood! To love a better life, make the habit out of laughing every single day!

These 5 habits can have a powerful impact on the way you look, feel and perform!

=========== GOOD ARTICLE, RIGHT? ===========

So… What’s the best way to make sure you are consistently working on developing good habits?

At the link below, Tyler has some good information for you about habits and how to permanently change them. PLUS, he’s giving Challenge Workout Blog readers a great discount on his NEW book, just check out the link and your coupon will automatically apply…

=> Find Out How To Turn Your BAD Habits Into GOOD Habits HERE + Get A HUGE Discount On His New Book

On this page, Tyler will share with you a revelation he had after a client of his made a diet mistake even though she knew better. He also goes in depth as to how you develop bad habits and how to change them.

Plus, he shared with you just 5 habits that can change your life. Tyler identifies the 27 MOST CRITICAL habits you can develop if you want to permanently transform your body and life. You really should check this out:

=> Learn The 27 Essential Body Transformation Habits HERE + Get A HUGE Discount On His New Book

I usually will have workouts and nutrition information for you on my blog, but today, I wanted to share something different.

I recently attended my friend and mentor, Craig Ballantyne’s TT Summit. (the ‘TT’ stands for Turbulence Training). The whole event was full of my fitness family and friends; trainers and coaches from all over the world. Coincidentally, another group I belong to, a Fit Body Boot Camp coaching group, was meeting that weekend too, so it was doubly good. I got to hang out with other Fit Body Boot Camp owners, my best fitness friends and fellow TT certified coaches. The biggest disappointment in the weekend was that the clock kept ticking and there just wasn’t enough ‘hang out’ time with everyone. Oh, and another highlight was meeting cool Challenge Fat Loss clients like Tom and Nicky. They really made me feel like a rock star, when in fact, they are the inspiration to me.

Aside from the good social times, like pancakes Sunday morning with Mike Whitfield and his lovely wife, Sabrina, there was a lot to learn.

The stand out for me this weekend was meeting coach Martin Rooney. Martin is a world renowned coach and speaker. (He’s everywhere, just Google him.) He was in charge of Saturday morning boot camps that I attended with trepidation. Martin is known for his hard core training and I wondered what he had up his sleeve.

As it turned out, the boot camp was a great lower body finisher complex, but more mental than physical exercise. He motivated and inspired us to be better coaches to all our clients. He challenged us to be better personally at whatever we chose to do.

My favorite ‘Rooney Rule’ that he introduced us to in the boot camp session was: Last rep = BEST rep. When the going gets tough, push out one more rep and make it the BEST rep.

I had a back challenge workout planned after the boot camp (confession: I secretly don’t like participating in boot camp session as much as I like teaching them). I took his ‘last rep = best rep’ premise to knock out a killer workout on my own.

Then it was back into a session of more ‘Rooney Rules’ and Top Ten Success Actions with Martin. If you ever have a chance to listen to Coach Rooney, you definitely don’t want to pass it up. Martin is an amazing speaker. He weaves entertaining stories filled with wisdom to teach his lessons. I don’t know how he had only TEN points in his presentation; I was madly jotting down notes and came up with many more.

I thought I’d share the highlights with you. These are things to think about and live by whether it relates to your workouts or life in general.

GPS – Get your Philosophy Straight (What do you stand for?)

A+S+DI=R Action+Strategy+Do it = Results (The ‘do it’ part is the success action that leads to ‘results’.)

Ignore the little voice – You know, the one that says ‘NO you can’t’.

Control your thoughts  -Think BIG and it can be done.

Do the most important thing – Focus and ‘be present’. There’s no such thing as an ‘effective multi-tasker’.

Get comfortable being uncomfortable – All the fun happens outside your comfort zone. 

Learn to P.U.S.H. – Persist until something happens
ACE– Action Changes Everything

K-A=0 Knowledge minus action equal nothing

K+A=W Knowledge plus action equal wisdom

Take off the Emergency Break – Go ‘all out’ at any endeavor.

Clean up your own backyard – Don’t concern yourself with what others are doing.

3 medicines: Sleep/Proper Nutrition/Exercise – Make sure these things are in place!

Write down goals: Be a goal setter to be a goal getter.

You’re a product of your priorities – For example there’s 168 hours/week if you can’t find 5 to workout, your health is NOT a priority.

Learn to listen:
L – listen
I –  inquisitive (ask questions)
S –  smile
T – transfer positive energy
E – eye contact
N  -name usage

Get engaged:
E – energized
N – nurture the mind
G – give performance
A – acknowledge feelings
G – give good feedback
E – encourage with praise

Make a difference

Going to the TT Summit, listening to great speakers, meeting new people and clients ‘made a difference’ to me. I highly recommend surrounding yourself with positive people: those that you can serve and those that you want to learn from. Be open minded and follow your passion.

Time for a little Saturday motivation…

Since I have a half century under my belt, I figure I’m in a better position to share a few things than if I were in my teens (which I sometimes feel I am ;)).

First of all, your training in the gym (or where ever you do your workouts) builds your character so that you can tackle pretty much anything you put your mind to outside of the training arena.

I’m a firm believer in this fact. I’ve lived this fact.

I’m part of a group of highly successful and motivated people. Our goal is to help each other reach our personal goals. One of the members, my friend and fellow Canuck, Rick Kaselj, sent us the video below.

It works for me.

I have goals in the gym, with my family, in my business, in my spiritual life.

This video shows a dude training his a$$ off. You may consider ‘training’ to be just in the physical arena. I like to think that it applies to ALL areas.

Related to this…I recently read a great book called ‘Turning Pro” by Steven Pressfield.

In it, Pressfield talks about all the ways we avoid doing what we’re really called to do. We waste time, we make excuses, we find ways to skirt the issue of our own purpose and value. I believe that I’m put on this earth to serve others and when I ‘turn pro’ it means that I’m being true to my calling.

This video and the book, ‘Turning Pro’ reminded me that I need to be true to myself. When I reach for my dreams, when I’m the best version of myself, I can serve others best and I’ll be the happiest and most content person I can be. Read the rest of this entry »