Sunday, December 15, 2013


Two weeks ago we launched our first ever Transformation Contest. Basically, our clients have 50 days to "transform" their body, whether it be losing body fat, gaining muscle, or a combination of both. Over 30 clients submitted their before picture and when 50 days are up, we'll judge who had the best physique transformation.

How much progress can be achieved in 50 days?? I believe with hard work and laser-focus in and out of the gym, significant improvement can be made. Maybe they won't get to their end goal, but for some, this can serve as great motivation to keep training hard and making the right food choices. For others, it can be the jump start they need to begin to achieve their goals they told us about when they first signed up.

With that said, here's 5 Transformation tips I shared with our clients 2 weeks ago but can also be used by anyone looking to get into shape and achieve the body they've always wanted!

1. Post your "Before" pic - When you take your before pic, post it in a place you will always see it (refrigerator, bathroom mirror, computer desk, etc.). This will serve as a great reminder of your goal and solidify your commitment!!

2. Plan your calendar - Writing out your schedule is very powerful and can help you stick to your goal. You schedule in your kids' school functions, work meetings, and parties/get togethers, why not schedule in your workouts and meals over the course days, weeks, months? If it is written down, you're more likely to follow through with the task at hand.

3. Keep a food/exercise journal - Tracking your daily food intake and exercise habits is a great way to see if you're making progress and/or make the necessary adjustments if you aren't. There's always a reason why you're making progress or not, and it's usually found in what you eat and your workout habits.

4. Prepare for the week on Sunday - This can be going grocery shopping, cooking/preparing meals, and writing down your short-term goals you want to achieve during the coming week. Preparing for the week ahead will set you up for success.

5. Be Accountable - Stay committed and consistent with your goal. Don't just talk about it, do it! YOU are in control of your THOUGHTS and ACTIONS!!

Bonus Tip - As Dan John, one of the most experienced and respected strength coaches in our industry, says, "Fat loss is an all out war!" It demands total FOCUS. Yes, it's going to be difficult, but once you realize that, then it becomes doable.

Good luck and have fun on your journey!!

"An invincible determination can accomplish almost anything, and in this lies the great distinction between success and failure."

"Take action NOW. Opportunities do not wait for conditions to be perfect."


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