These first weeks of January area a great time to set your goals for the New Year.

Like Kekich Credo #56 says.. “Identify exactly what it is you want. This takes a lot of thought. Then don’t let anything stand in your way of getting it”

Here are 5 Steps you can take to set yourself up for weight loss and fitness success.

If you’re doing one or two now add another and see how your results improve.

1. Goal Setting:This is about really thinking about what you want getting clarity and writing those goals down.

For example when I talk to prospective clients I ask some basic questions to help them get a picture of what they want.

1. What’s you weight today-what’s your goal weight?

ex. “I weigh 180 today and my goal weight by December 1st is 155. That’s my “feel good” weight”

2. What size clothes are you wearing now and what size would you like to be in?

Ex. “I’m in a size 12 now and I will be in a size 8 by April 1st.”

3. If you’re looking in the mirror what would you like to see different?

Ex. “When I look in the mirror I want to see a flatter stomach, more defined arms and shoulders, and tighter toned hips-buns-and thighs”

(Sometimes when I ask people their goals I hear “I want to be healthier, get my blood pressure down..etc. And that’s good but It’s not very motivating at 5:30am and It’s OK to want to look better)

2. Write down your goals: on a single sheet of paper you can refer back to.

Don’t discount the essential importance and power of doing this one.simple.thing.

The research is conclusive. Dr. Gail Matthews, a psychology professor at Dominican University in California, did a study on goal-setting with 267 participants. She found that you are 42% more likely to achieve your goals just by writing them down.

3. Vision Boards: These work too. You need constant reminders for yourself to keep you motivated.

They one, keep your motivation at a consistently high level and two remind you why you started on those inevitably bad/challenging days.

4. Plan-Shop-Prepare: This the BEST way to stay on track and make massive progress towards your goals.

Having most of your meals laid out and set up before your day starts just works every time.

And you can see a direct connection to when you do this and your results start showing sooner.

And just because you didn’t do this over the weekend doesn’t mean a thing.

Stop and shop tonight on your way home and get ready for a great week ahead.

5. Social Support: This is a big one. It’s the glue that holds all of the other practices together.

Research over time has shown, you will not only lose more weight faster.

You’ll also have a greater chance of keeping it off longer with more social support.

When I say “it’s the people that matter most” this is exactly what I mean.

The people you are around are going to be THE MAJOR influence to your outcomes.

I’m not asking for you to dump unsupportive friends, family members,co-workers, or get a divorce from an unsupportive spouse.

I am saying you can and should minimize your time around them.

(Think of it this way. Would you let your kids be around a bunch of smokers. Hell no, second hand smoke can harm them. Don’t be any less diligent about your own associations.)

You can invest that time being around supportive people that share your desires and goals.

That want to eat better, exercise regularly and feel their very best as many days as possible.

You can find those very people here. For a FREE 7 Day pass
Click Here=>Fort Worth Fitness Camp

Accept that yes, this will be hard but that it will be worth it.

Everything is hard in the beginning.

Like we say around here. if it was easy everyone would do it.

Well it’s not and they don’t.

But you can.

And you will succeed.

I believe in you.

Dave
P.s.You can start your first FREE workout as soon as tomorrow, Saturday. Don’t wait for the right time, it will never get here. And you’ll still be right where you are. Join us.
Click Here=>Fort Worth Fitness Camp

Fort Worth Personal Trainer: The Weekend Fitness Formula For When You Have No Time (VIDEO)

How do you get into shape when you absolutely do not have anytime-especially during the week.

You use the Weekend Fitness Formula.

For most people finding the time duringthe week to exercise regularly is impossible.

And I get that.

This plan gets you through those times in your life when kids, jobs, spouses, agingparents, and everything under the sun takesyour time.

You CAN get into damn good shape using thisformula and it will help you weather those super busy periods of your life without falling off the wagon.

Talk soon.

Dave
P.s. are you short on time but KNOW you need to get your exercise habit established? We can help, with 2 to 3 30 minute workouts a week you CAN get in shape. If you’d like to talk about your goals and hear more about our programs click the link below.
Click Here=>Fast Start Consult

Fort Worth Personal Trainers: 3 Biggest Fat Loss Mistakes and How You Can Fix Them (VIDEO)

Hope you’re having a great day!

With the beginning of the New Year and A LOT of people wanting to get back on track…I think it’s a good time to get “back to basics”.

The fact is the basics always work and sometimes I think because there’s SO much information out here at any time. It’s easy to get distracted by the latest and greatest.

When sticking with the basics will get you 80-90% of the results you’re looking for most of the time.

Another thing that can slow you down and hurt you is hanging onto idea that are wrong in the first place or never were right to begin with.

Let’s start with the 3 Biggest Fat-Loss Mistakes today and what you can do different.

Here are my 3 Biggest Fat-Loss Mistakes.

Mistake #1.Cardio is best for weight loss:

This nonsense needs to end. (I still hear it!)

Sure, I know you know someone that say’s they rode the elliptical to drop 30 pounds.

When some one tells me they “did lot’s of cardio and dropped 100 pounds. My question is “Did you change anything in your diet?”

Their answer everytime is “Oh yeah-yeah that. Yeah I completely changed my diet. Why do you ask?”.

Why do people who have had great success losing weight give credit to the wrong factor?

Here’s the problem with Cardio for Fat Loss. It’s the wrong tool for the job. It’s like trying to pound a nail with a screwdriver-Wrong tool. Might get the job done someday but there’s better tools to do the job.

Women have a harder time with this than men. There’s more brainwashing going on in women”s media especially magazines. Magazines sell lifestyle and the intention as one New York writer told me is “to sell more soap and clothes” not provide accurate information.

If you have a deep desire to be soft and frustrated stick with lot’s of cardio. Muscle tone and fat loss doesn’t come from a treadmill, never has never will.

Do this instead- Lift weights, the heavier the better, to get small and lean. Counter intuitive but works every time.

Wean yourself off your cardio addiction with interval training- I’ve got a blog post all about it right here- How to do Interval Training

Mistake #2 I can out-exercise my diet.

Um no….. I wish it were like that..but it’s not the truth.

I have had 100?s of campers and clients. Mostly campers for some reason-try this. Usually just for the first month. When we do measurements at 4 weeks and there’s no change? That is evidence of not getting the message-and that’s O.K. as long as you understand and are O.K. with busting your butt in the heat, rain, and cold and not get a single visible result from it. Oh yes, you’re working out but um…. don’t expect the scale to move. You have to be O.K. with that if you want to train and not get results.

You can not. And will not have one without the other.

Exercise accelerates the fat-Loss, you look better faster, tone comes back, and you feel great.

But…..and this is extremly important.

I’ve never-never-never had a client get visible results without eating better.

Notice I didn’t say less.

If you’re eating whole foods, not processed junk, you are virtually guaranteed success.

Did your week consist primarily of Lean Cuisine (low cal!), goldfish(I wasn’t “eating”), Diet Coke (It has “0? calories!) Starbucks (Convenience!), eating out mindlessly(it’s just an entree and breadsticks and wine and some of my friends entree and some chips and hot sauce, and a beer, and desert).

Or did you eat a majority of the time eggs, oatmeal, chicken, sweet potatoes, green vegetables, a bag of apples, lean meat, tune, water and tea?

If you’re in the second group you’re golden and leaner!

Don’t eat less eat different!

Do this instead- Make the decision to cut out the junk(including diet sodas) for just one week.

One short week.

Eat only foods off my 100 Best Foods List- (just for one week)-Weigh yourself at the beginning of the week. Then again after 7 days on this list. I guarantee the numbers will move. You’ll look feel and perform better too. After just 7 days.

Mistake #3 I should be able to do it on my own.

Why would you believe that?(this is the on that always stumps me)

Has anything significant ever been achieved by a single person-on their own? Have you ever achieved anything important (like changing ingrained habits and your entire physiology over a period of time) without any assistance or support what so ever?

Why do people feel bad they can’t lose weight “on their own”.

Think about it.

When you’re a kid. You go to school with a group of people and are in a class with a teacher at the front(small group training). You go to college surrounded by people striving for the same thing you’re striving for(boot camp). You start your work career again surrounded by people pulling towards the same goals. Quite often your career is accelerated by a mentor(one-on-one training) that’s guided others like yourself to their goals.

I can tell you from experience. One of the most common responses to training is “I’d never do this on my own’. And that’s cool, because you were never meant to do it on your own.

You need guidance to speed up your results. Support will get you through the inevitable lows. Those same people will celebrate your successes  too.

Don’t waste valuable time or energy feeling bad  about not being able to “do it on your own”. Get  around like minded people that want what you want  and accelerate your results.

Do this instead-Take me up on my Free Fast Start Consult

With the Accelerator Personal Training program we’ll dial in your nutrition, get you on an exercise program that delivers results and deliver you the support you need.

In only a few weeks you’ll look and feel amazing. Just in time for Spring. And the crazy months after that.

O.k. Lets recap-

1. Lift weights and interval training for rapid  fat-loss

2. You can’t out-exercise your diet.

3. You need support to help you make it through.

And put it all together.

Talk soon.

Dave
P.s.Lose weight, tone up, feel better, and  gain confidence in less time than you thought possible! In a fun, non-intimidating environment with people just like you.
Click Here=>Fast Start Consult

Fort Worth Personal Trainer: How Jasmine Went from Skinny/Fat to a Strong Lean Workout Machine (VIDEO)

Jasmine Yohman, 26 is a very busy young professional who recently got engaged.

Even though she swam in high school as she said, and weight had never really been an issue,she had never built the exercise habit and hadn’t exercised in 6 years.

Her original goal was simply to create an exercise habit, get in shape, lean out,and see some results.

In the past 6 months she dropped 13% Body-fat (going from skinny/fat to lean and mean), dropped 3.5ins off her hips and 2.5ins from her waist, dropped 1 dress size, improved her conditioning, and MOST importantly she’s created that exercise habit she was looking for!

She shares the #1 nutrition change she made that she feels had the greatest impact on her results while NOT eating a boring diet.

She also shares how she stays on track with her nutrition even with a time crunch.

Having been intimidated by gyms in the past, Jasmine tells how her confidence has grown working with a coach and with a group of like minded women in her program.

Today she works with us 2-3 times per week while adding in spin and some cardio sessions she enjoys on the other days.

As Jasmine says “Just try it out, you’ll start seeing results very quickly, and the biggest thing is to just SHOW UP! And the rest will take care of itself”

Check out her story here…

If you’ve never been in the gym, you find it intimidating, or you’re just ready to feel better…
We can help.
Click here=>Fast Start Consult

Talk soon,
Dave
P.s. Don’t let the “what if’s”in your head hold you back from taking that first step to a happier, healthier you.
Click here=>Fast Start Consult

Fort Worth Personal Trainers: What Russian Paratroopers Can Teach You about Fat Loss and Fitness (VIDEO)

“Whenever I hear someone say. One day I’m going to… As soon as this or that happens I’m going to…or
Someday I’m going to…I always wonder why someday? How about, lets do this right now.”
-Dave Fannin

There’s a story about how Russian Paratroopers were trained in contrast to our American military.

In the U.S. Airborne school is 3 weeks in duration with the first week being ground week, the second tower week, and the third jump week.

This gives the soldier a lot of time to think about all the (possible) things that could go wrong on his first jump.

That’s why it’s a step by step procedure designed to build habits to create familiarity to overcome that fear of exiting the aircraft the first time.

It’s a crawl, walk, run order that’s common to training in the US.

While safe and very American this gives the aspiring paratrooper plenty of time to imagine all the possible fatal things that could occur on his first jump.

Contrast that with Russia.

In the Ryazan Airborne School in Russia the cadets aren’t told what the training will consist of and/or when they will make their first jump.

Day one is fitting of the parachute and safety.

Day 2 is properly exiting the aircraft, flight position, and landing position.

Day 3 at 3am the cadets are awakened taken to the airfield, fitted with parachutes, and make their first jump.

The idea behind this fast succession of events is it gives the cadet no time to become afraid, by imagining the 100’s of possible things that could go wrong on their first jump.

They have no idea on day 1 they’ll be jumping in 2 days time. No one tells them. Even if they did they’re so busy they don’t have time to think about all the possible problems and injuries and the possibility of death.

They just GO!

What do Russian Paratroopers have to do with your weight loss and fitness then?

To start.

You’ve got to get started.

Because the farther out you put that start date.

The more you’re going to think about it.

All the things you’ll have to change.

All the possible things that could go wrong.

The possiblility that you might fail.

All kinds of bad things happen when you wait..”for the right time”

THe BEST way to start is to..

Get started.

Today.

Some of my very best clients over the years, found me in the morning on google.

Called the office.

Met with me at noon.

And started that evening.

In the same amount of time that one person is “thinking about it”…

My new client has…

Worked out 3-4 times,

Changed some of their eating habits,

Are sleeping better,

Getting their energy back

And often have already dropped 5 to 10 pounds.

Success loves speed.

ALl kinds of benefits to starting now not later.

If you’re ready to make a change for the better.

IF you’re ready to lose weight, tone up, feel better, gain confidence.

My Accelerator Personal Training program can get you to your goal.

Don’t wait and let the what if’s scare you into non-action.

Click here Now->Free Fast Start Consult

January is nearly over and it’s time to go.

Talk soon.

Dave
p.s. Don’t ley someday become never.
Get started now.
Click here Now->Free Fast Start Consult

Fort Worth Personal Trainers: NEVER Miss a Weekend Workout (VIDEO)

 
What’s THE SECRET to success when it comes to exercise?

Is it weight lifting, yoga, spinning, running, barre, P90x?

Hell no!

THE SECRET TO EXERCISE SUCCESS is…SHOWING UP!

And if you’re like most of my busy clients you’re simply NOT going to have the time to always get it done DURING the week.

BUT.

Using the weekends where you have way more flexible free-time to get one or two workouts in can be THE difference between results and struggling.

Click the Video to Play

Dave
P.s. Don’t wait until it’s too late to get your body back.
Click Here=>Fast Start Consult

Fort Worth Personal Trainers: Busy Moms Healthy Food Haul for Your Better Eating New Years Resolution! (VIDEO)

Holiday’s are over, kids are back in school.

You probably have at least one New Years resolution that would benefit from you making some positive changes to your diet.

One rule of thumb when it comes down to nutrition ans diet…

The Principles of Healthy Eating are Universal (Whole foods, lots of protein, vegetables and fruits)

The APPLICATION is individual.

NO two people eat exactly alike.

That’s why you need a lot of different food ideas to pull from, and over time you get an eating routine that works for you.

Kerri P. is a busy mom of 2, nurse, and long time client of the Body Firm.

Today she shares what she found during her latest food haul and how she works it into her family’s diet.

See what might work for you in this video.

And don’t be afraid of trying something new.

If it works, GREAT!

If it doesn’t that’s OK too, you’re still making progress.

Check it out.

Click the Video to Play

Dave
P.s.STOP the CONFUSION! and join me for our first FREE NutritionCRASH Course of 2018 this Saturday.
Click Here=>Nutrition Crash Course