Weight Loss Success Stories Archives - Page 3 of 5 - Fort Worth Personal Trainer Programs and Bootcamp

How To Show Up For Your Workout Even When You Don’t Want To

Boot Camper Jennifer Holland has lost over 75lbs This is what happens when you show up, even when you don’t want to.

Some days getting your workout in is just easy, everything goes as planned you feel good and everything just flows.

Other days…not so much.

Cranky kids, bosses, spouses. Meetings planned and unplanned. Cars break down nerves get frayed.

The LAST thing you can imagine on a bad day is working out.

And the first thing to cause a problem with your fat loss and fitness is missed workouts. It’s a slippery slope.

One missed workout turns into two then 3 years later, you’re like “WHAT the heck happened?”

So you need some tricks for consistency.

And training myself over the last 30 years I’ve built up a pretty good arsenal of mind tricks to get myself to the gym and get started.

So here are my top three stick to your workout tips, I’ve picked up and use myself.

#1 The 10 Minute Rule.

This is my workhorse.The 10 minute rule has gotten me started into more incredible workouts than any other technique.

If I find my self NOT wanting to train that day.

I say to myself “I’m just going to star this workout and if in 10 min. I’m still not feeling it. I’m going to shut it down.”

Works every time for me.

Yes a couple of times over the years I’ve said that’s enough. On the other hand I get in and just that small commitment is enough for me to get going all the way through.

Some of my best workouts ever wouldn’t have happened without the 10 min. rule. Use it.

#3 The Carrot and the Stick-

Want to go out and eat with your friends at noon?

You’ve got to get your training in before you go to lunch at noon. Or you’re not going to meet your friends.

This is the carrot and the stick.

Carrot is hanging with your friends.

Stick means not going if you haven’t got your workout done.

Carrot and stick works especially well for long term consistency.

Carrot and Stick is also the way to find yourself 30lbs down, sitting on a beach, day drinking in Cabo.

Big goal=Big reward.

THAT motivates.

#3 Morning Workouts:

I heard this a long time ago and it still rings true.

If something is a priority in your life…get it done first thing in the morning.

Prioritize.

And that makes a lot of sense. If some thing is important get it done first thing in the morning.

All kinds of good things happen when you train in the morning.

First you consistency goes up. There’s really not a whole lot going on at 5 or 6 in the morning.

You WILL find yourself way more consistent.

You’ll tend to eat better throughout the day. This is just one of those things I can’t explain, but you’ll rarely if ever see someone train in the morning and

stop for a donut on the way to work.

You’ll also feel better and get more done throughout the day.

Especially once you’ve gotten the hardest thing you need to do off your plate for the day first thing in the morning.

There’s just no downside to this.

And make it easy on yourself, sleep in your workout clothes and just get up and put on your shoes. I have clients that do this.

It’s important so do it before everything else in your life gets in the way of YOU taking care of YOU.

Three tips, each has it’s own place and time but they’re all worth trying out.

It CAN be done and YOU can do it!

Talk soon.

Dave

How To Get Your Weight Loss and Fitness (Re)Started!

Jessica Horton took action so should YOU

Summer is wrapping up, and although some of you stragglers may wait until after Labor Day to get back in the gym this applies to you as well.

After a long Summer of inconsistent workouts and even more inconsistent eating and drinking.

I’d like to give you 3 steps to getting back on track, and more importantly staying on track.

1. Goal and Deadline:

We’ve got approximately 12 weeks until Thanksgiving.

12 Weeks is more than enough time for you to totally transform your body.

The type of results that causes people to grab you by the shoulders, look straight at you and say, “I almost didn’t recognize you!You look FANTASTIC! How did you do that?”

So get your goal on paper.

“I will lose 25lbs by November 20th”

“I will Be in a size 8 in 8 weeks”

“I will wear a size 6 dress to Thanksgiving.”

Make your goal and deadline specific.

2. TAKE ACTION!

Just not random unfocused action.

Script the Critical Moves.

You know fast food, soft drinks, and long slow cardio aren’t going to help you reshape your body.

And you know there’s certain things that you CAN do that will give you the most return on your fitness and fat loss.

So you want to script a few criticial moves in advance.

For example.

1. I will track my eating in My Fitness Pal. And keep my daily calories between 1400 and 1600.

2. I will not eat anything out of a bag or a box (or in my car)

3. I will attend Boot Camp with my Buddy 3 times this week.

(For a FREE 7 Day Boot Camp Pass Click Here)

That’s an example of 3 critical steps that are simple yet will give you THE MOST return on your effort.

Just plan the first moves that will get you traction, because things will change but you want a visible return on your investment of time and effort.

Your critical steps will depend on what your biggest challenges are and what actions give you the most return on your effort.

3. Get Support

I read a great line the other day…

“Willpower is contagious”

You have to experience this to understand.

The more support you can get from your family, friends, coworkers, workout partners, and Facebook friends the better you’ll do every time.

It’s harder to miss when your buddy’s are looking for you.

And it’s nearly impossible to have a bad workout when you’re surrounded by others working out with you.

And research has shown that even using online support regularly will increase your success rate.

Facebook is a great place to get the support you need, and we’re just beginning to get traction with this incredible community.

So 3 things to move you into the fall looking and feeling your best.

1. Goals, because general goals produce no passion, be specific!

2. Action, script the critical few things you CAN do that will help you drop the most fat in the least amount of time.

3. Support, get some. No reason to struggle on your own with so many resources and communities available.

Take action.

Take lot’s of action.

And take it right NOW!

Talk soon.

Dave

The First Law of Fat Loss Success (Violate it at your own risk)

The first law of fat loss and fitness success.

1. Show Up.

I learned this back in my high school weight room(really a storage closetturned into a weigh room).

I wasn’t sure what the the real keys to getting into shape were back then.

But I knew if I kept showing up consistently good things would happen.

I could tell that the older guys who showed up were always making progress.

And at the same time I noticed guys who might come into the gym once a week, or once and never again, NEVER made any progress.

If I just kept showing up good things would happen. They could and did.

Just like they did for Tiffani Klement who showed up and has put the work in for the past 10 weeks.

Here’s the kicker..She kept showing up. Even when it didn’t look like it was going to work to get the weight off.

After the first couple of weeks, sure she felt better, slept better and had more energy.

But the scale hadn’t moved.

She stuck with her food journal, showed up consistently for 6 more weeks.

Sure her clothes were getting looser her bodyfat was dropping, the weights felt lighter, and she didn’t feel like she was trying to catch her breath every minute of the workout.

But the scale, just wouldn’t move.

But she kept showing up.

Then this happened….

Because she kept the first law of fat loss and fitness success.

She showed up.

That first law can beat any advantage a person might have.

Because when you violate it, and don’t show up, nothing good happens.

That’s why it’s the first law, and it works everytime.

It CAN be done and YOU can do it!

Talk soon.

Dave

Karla’s “Ladder Workout” Challenge (Before and After pics too)

Karla Before and After she dropped 33lbs

One of the most common questions I get from new clients is “Am I going to be surroundedby a bunch of fit 20yrs olds”

Absolutely not.

I say “If you see someone that’s super-fit in our boot camp they sure didn’t show up that way!”

One of the best things you can do for your own success, is surround yourself with people who are like-minded.
That have been where you are and have accomplished what you want to accomplish.

An example of this is our own weight loss success story, mom, wife and boot camp instructor

Starting out at 198 she’s lost 33lbs and over 22 inches!
I asked Karla to give you her best fat loss workout for today-

Here’s Karla-

Dave I am only giving you this because you asked!

This is the secret to my success!

It is a great cardio workout challenge. Good Luck to those that survive.
LOL!

“The Ladder”

Each exercise lasts 30 seconds.
(Can be modified to 20 seconds
per each for beginners)

Jumping Jacks (30 sec)

-Rest for 30 seconds

Jumping Jacks (30 sec)
Prisoner Squats (30 sec)

-Rest for 30 seconds

Jumping Jacks (30 sec)
Prisoner Squats (30 sec)
Push Ups (30 Sec)

-Rest for 30 seconds

Jumping Jacks (30 sec)
Prisoner Squats (30 sec)
Push Ups (30 sec)
Y Reverse Lunge (20 sec per side)

-Rest 30 seconds

Jumping Jacks (30 sec)
Prisoner Squats (30 sec)
Push Ups (30 sec)
Y reverse Lunge (20 sec per side)
Jump Squats (30 sec)

-Rest 2 minutes then start back
down the ladder.
First round back down would be
all 5 exercises then dropping
one each round.

Hope you enjoy!
-Karla

Have a great day and keep going!

Talk soon.

Dave
P.s. Want to get around a group of like-minded people for 7 Days FREE Click Here=>FREE 7 Day Pass
Don’t wait. The time will never be just right.

The #1 Secret to Body Transformation

30lbs down. VIP Client Erica Christy shows what the right mindset can accomplish.

Today, I’d like to share with you the BIGGEST secret that will help you achieve your fitness goals, no matter how big they are.

Whether you’re looking to get a super flat stomach… get lean and toned … or just get fit enough so you can be healthy well into your golden years … this secret will make it possible.

What is it?

It’s the secret of mindset.

Now before you think to yourself, “oh I’ve heard this already”, hear me out.

Rarely anyone talks about how important the mental aspect of achieving your ideal body.

But we do here because we know it’s THE MOST critical component to your results and success.

Because without the right mindset, you won’t just struggle, you simply will not accomplish your body transformation goals.

Cold but 100% true.

In fact, a slew of new research is PROVING how important your mindset is to your health and fitness.

Harvard University researchers conducted a study involving over 80 hotel room cleaning attendants. (stay with me here I’m going someplace this)

These folks were from seven different hotels. The attendants were split into two groups.

The first group was told how beneficial to their health their line of work was. After all, many of them cleaned at least 15 rooms per day.

This first group was also informed of how many calories they burned each day. Plus, they were given a handout to look at on a daily basis that showed them how many calories each activity they did burned (i.e. vacuuming, scrubbing, changing sheets, etc).

The second group was not informed of how many calories their work burned. Also, they were not told that their line of work was in fact very good exercise for their body.

Researchers made sure that the lifestyles of these cleaning attendants stayed the same.

Meaning, that they didn’t start changing their exercise or eating habits at home. Also, hotel managers made sure that the attendants all had the same workload.

The result?

The cleaning attendants in the first group (those that were told how many calories they burned, etc)lost a significant amount of weight. In addition to the weight loss, they also lowered their blood pressure, and decreased their body mass index (BMI).

The second group (the ones that weren’t told about the health benefits of their job) showed ZERO improvement.

Weird, huh!?

Same workloads-different mindset and completely different outcomes!

It just goes to show how overwhelmingly important your mindset is to your success.

Another study published in the “Journal of Physiology” decided to test out this mind-body connection theory.

They got two groups of people.

One group was given what they were told was an “energy drink.” They were also told that this energy drink WOULD in fact improve their strength and performance while working out.

The second group was given an identical energy drink. However, they were NOT told about the drink’s strength and performance benefits.

The result?

Those in the first group actually DID improve their strength and performance.

The second group however, showed no improvement.

The connection is clear. In order to achieve your goals, you’ve got to have the right mindset. Otherwise, you’ll be heading upstream, without a paddle.

So how do you get this mindset?

Well first you have to have clarity on what exactly you want to accomplish.

“I want to lose weight and tone up” just isn’t going to cut it here.

If you have pictures of yourself at your best weight break them out!

You need to be able to take the focus off of the things you don’t want. Like” I don’t want this big stomach anymore or arms that keep waving after I stop”

But to instead focus on what you do want “a flat stomach, toned thighs, tight arms”.

Set clear numbers too.

You probably know what your “best weight” is.

Get on the scale and get your starting number.

What’s the difference 10-20-30 even 50lbs?

Well, now you have a solid number to shoot for.

If the scale doesn’t inspire you what’s your clothes size now? What size do you wear when you feel your best?

Now you have a clear goal.

(Don’t worry about being unrealistic You’ll set good numbers., I’ve worked with 1000’s of clients. And I’ve found people are very realistic about their goals. )

Imagine every day that you have achieved your ideal body.

( I know this sounds like whoo-whoo stuff. Just ask any Olympic athlete if they do this and they’ll say yes, because it works)

Get into the feeling of it.

Clearly see how good you look. And how good you feel.

That feeling of self-confidence that carries over into every aspect of your life.

Look at your definition. Feel how energetic you would feel.

Do this everyday, a few times per day.

And as you eat clean and train consistently and hard, around like minded supportive people, imagine that everything you’re doing, day-by-day, is getting you one step closer to your best self.

Before you know it, you’ll have achieved a body you love and others envy!

But most important, a body that you feel good living your life in.

Once you’ve got your mindset down the rest is just the mechanics of good nutrition and exercise applied over time.

Get your head right and nothing can stop you.

It’s up to you. And you can do it.

Talk soon.

Dave

Monday Motivation-How Roger Lost 110lbs and Ran The Boston Marathon

Happy Monday!

Hope you had a great weekend.

If you need some extra motivation to get your exercise in today. You’ve got to check out Rogers story.

Starting at 276lbs with a goal of running the Boston Marathon and raising money for Cystic Fibrosis, his journey started with a single step.
Check out the video.

His “How he did it” video below is both interesting and instructive. There are a ton of take-aways here that you can apply to your own goals and program.

3:10- He told a lot of people

3:20- He put himself out there

3:28- He got a coach

5:02- He started to pay attention to his eating

5:29- He had a goal a driving “reason why”

6:44- His advice to you

Here’s a link to his website
Click Here=>Running For My Existence

Have a great Monday!

Talk soon.
Dave

How Kelly Lost 50lbs Last Year, Now it’s Your Turn.

What a Difference a Year Makes. Kelly has lost 50lbs and is still going strong!

Happy New Year!

Hope you had a happy and safe Holiday.

So I’ll start off by asking “what are your goals’?

I always start with that question because the answer decides what actions you need to take.

There’s an entire article below on action-taking. And you want to make your actions actually lead you to your goals.

If weight/fat loss is your goal. Don’t just shoot off and start eating salads and waste time with boring cardio routines.

See not all action will get you the same results.

And I think you know-“Success leaves clues”.

And Kelly Cox (pictured) is definitely a success.

(Even if you don’t have 50lbs to lose the principles are the same to lose 10 or 20lbs.)

Here’s how she started out last year.

How Kelly Dropped 31lbs in 8 Weeks(7 Day Food Journal)

She’s lost an additional 20lbs since then, and still going strong.

She added the 3 biggest tips that worked for her and will work for you were-

1)Having a structure and schedule for her eating through the day(a plan)

2) Having people around her that support her goals (support)

3) Having a shopping list and enough food to last you all week,(Click here=> 100 Best Foods You Can Eat. if you need a starting point)

If you need a starting point to your New Years Resolution let be it. Goals, Planning and Support.

Don’t forget the action. Lots of action.

See you in the New Year.

Talk soon.

Dave

Some Will Some Won’t

In only 4 weeks Gene dropped 18lbs and nearly 4ins in his waist.

Bullshit Excuse Form:

Hi! My name is_____________________

I know I had a _________________

Scheduled at _______________ today.

Look I tripped/ fell / jumped off a curb/ bar stool/ horse and twisted my knee over the weekend.

I know I told you I need to lose 30lbs last week, and I’m sure this couldn’t have anything to do with why my knees and back hurt all the time.

I talked to my Doctor/ Orthopedic Surgeon/ Phone Psychic and he advised me not to exercise, change my diet, or lose any weight for my health anytime in the next week/ month/ forever.

No I don’t think I’ll reschedule right now.

I’ll be traveling out of the country/ starting graduate school/ moving out of the state until next month/ year/ forever.

Thank you for listening to my bullshit excuse!

Signed Total Bullshitter_____________________.

Now. Take a look at that picture at the top of this page.

That’s Gene Rogers. Just 4 weeks ago he said no to bullshit excuses. He showed up. cleaned up his diet, got some much needed exercise.

He said, “I feel better than I have in years!”

He’s lost 18lb so far. He’s kicking ass and taking names. With nearly 4 inches off his waist the only thing he needs now is a new belt.

He could have sent me the bullshit excuse form.

But, he didn’t.

He took action.

And that one decision has made all the difference.

Talk soon.

Dave

Success Loves Speed

Caitlyn Speck Body Firm Client and 5am Boot Camper dropped 8lb and 10ins in her first 4 weeks!

I promise this is going to be short and sweet today.

In the last 4 weeks we’ve-
1. Finished one Body Balance Challenge
(Click here=>read the Grand Prize winner Amberly John’s story How I Kicked my Habit, Got My Body Back and Won $300)

2. Started a New Body Balance 6 week Challenge
(Click here=> The 6 Body Balance 6 Week Challenge)

3. Launched a 5am Tuesday/ Thursday Boot camp in Hurst( Want to join us? Click here=> FREE Week of Camp)

4. Added Advocare Support Products to our Fat Loss Nutrition program. Thanks to Brad Linder of Get You In Shape Boot Camps and Sylvia

5. Started testing a new Road Warrior Program(think business travelers) I’ve been sitting on for a few years

6. Hosted the The First Annual Body Firm Health Fair yesterday.

7. Had a gentleman named Gene Rogers call me at 8am on Monday.
Joined the Accelerator PT program by 10am that same day.
Walked out with his diet Monday,
First workout on Tuesday.
Lost 10lbs and an inch in his waist his first week
It happened so fast his wife didn’t believe him. Like a human land speed record.

There’s something to be learned in all this activity and especially from Gene and Caitlyn pictured above.

There’s a lesson here. For me and for you.

Success loves speed

Fast is Better than Slow. .

Movement beats meditation every time. Every Every Every time.

Any action is better than no action.

Don’t be afraid of wrong movements.

Laugh at perfection.

Perfect is a con that stops you from getting things done.

Let it go.

There is no perfect time.

There’s no need to “think about it.” Thinking leads to procrastination, procrastination leads to slow, slow is the enemy of done.

Screw-ups and failures = done.

Every single day commit to finishing just one thing. Just one. And get it done.

Talk soon.
Dave

“I’ve lost a total of 32lbs and have gone from a size 12 to a 4! This program isn’t like anything I’ve ever tried before. It’s better and it works!”

Tracy Minter, 43, Homemaker, Bedford

“I wanted to shop again. I wanted to go out with my friends and not feel like the fat girl at the table. I tried to do it on my own but I quit the gym and got even heavier than I’ve ever been. My original goal was to lose weight and firm back up again.

After just 8 weeks I was down 10lbs and 9ins! I’d hit my goal 4 weeks early.

So I knew this program was working. I’ve lost a total of 32lbs and have gone from a size 12 to a 4!

This program isn’t like anything I’ve ever tried before. It’s better and it works! I just bought a dress today that’s a size smaller than anything I’ve worn in the last 10 years and that’s huge to me.”

« Previous Page