The 4th quarter
Next week we start the 4th quarter of 2019
Businesses nationwide are preparing for the holidays: Halloween, Thanksgiving, Christmas and New Year's.
For most of us, we are also getting ready for the holidays.
Planning and preparing for parties, hanging out with family and whatnot.
But during this season what happens to our fitness goals?
Our workout routine?
Clothes start to feel a little tighter, walking up the stairs gets a little harder, carrying those groceries becomes heavier.
Our goals get brushed aside and people wait till the “New Year” to get back on track.
Since this is football season I want to make a football reference:
In the 4th quarter, whether a team is winning or losing they raise their hands with a number 4.
The 4 represents the 4th quarter and no matter how hard they have pushed or performed all game, that team will give it everything they've got for that last quarter and finish with “the fourth quarter is ours” mentality.
How will you finish the 4th quarter?
Will you give up, make excuses, blame others or will you strap up and finish what you started in 2019?
I've decided to put up my 4.
I am on a mission to impact the lives of 100 people in the 4th quarter of 2019
Have you achieved what you set out to do at the beginning of the game?
I want to help 100 people finish this year strong.
To accomplish this, I am giving away a personalized 4th quarter blueprint to anyone who is ready to reach their health and fitness goals.
Ill meet up with them or hop on a call, and discuss their health and fitness goals.
From there Ill make a simple and actionable game plan for them to reach their goals before 2020!
If you know someone who could use support in the 4th quarter, wants to look, feel or perform better tell them about me and send them my way
And If you feel like this might be you...
Don’t sit on the sidelines and watch.
Get in the game and reach out to me.
Thanks for tuning in. I appreciate you!
- Coach Christian
Over the past 10 years, I’ve trained close to a 1000 amazing people
I've accumulated some great knowledge about peoples fitness journeys and their mindset behind it
When I hear of the challenges people face, I love to give great tips that I know will ensure results.
So today I wanted to share with you the Top 5 to ensure RESULTS
Planning, thinking, fearing are just ways to push off doing the work
Nothing matters unless you get into action
Its the inevitable
If you want to achieve something then you have to do get into action
There's not getting away or around this
Best is to approach it by going head on
There will never be the “right” time or the “perfect” moment
Yesterday is in the past, Tomorrow hasnt happened yet so be present and DO IT!
2. Appreciate your body for what it can do.
I hear so many people talk shit to themselves and about themsevels
Saying how they’re fat, it won't fit in a clothes size, or how they dont like the way it looks...
Realize your body is a weapon, its a machine, and it can do some cool shit
Instead of fixating on what it doesn't look like, focus on what it CAN do
Appreciate the body you have and stop worrying about others
Don't buy into extreme weight loss stories, ppl who are ripped year-round
Yes sure they might have the body you “want” but you don't see the struggles they face in order to look that way
I'll have you consider they’re unhappier than you are, so appreciate yourself
3. Imagine your future self.
We all have a specific motivation for wanting to lose fat and get in shape
Whether it’s getting strong enough to play sports with your kids, feel like your former playing days or looking great on your wedding day, beach trip, even a little black dress...
Simple by imagining your future self you walk taller, you feel amazing, you feel confident.
Those feelings are what's going to get you to lose the weight, make better food choices and make time for the gym
Take it a step further, think about how you want to feel...
How do you want to feel?
Capable of handling anything that life throws at you? #anythingready
Free to try new things?
Comfortable in your own skin?
Imagine what its like to be your future self.
How does that person look like, how do they feel, and what do they do?
What could you start doing and live a little more like that person today?
4. Take inventory
Most of my ITP Fitness clients come to realize that they’ve been eating mindlessly
Packing in calories without really realizing why they’ve chosen that food
What happens when we really take the time to see what your plate?
We usually slow down.
We become more conscious of our choices, and we choose better foods for our bodies.
5. Pay attention to your Surroundings.
When we are aware what's holding us back from our health and fitness goals
We have an “ah-ha” moment and can proceed to change what's surrounding us to help us with our goals, not push us away
We have to act and do what the future version of our self does and not the person we currently think we are
This helps change our stories and start seeing real results.
“What do I really care about? What gives me joy? How can I get more of that?”
What can you remove from your environment or add to your environment right now to create a healthier life for yourself?
Maybe you need a new standard?
Set a new Standard and RISE to it!
P.S. Here is the 6th way to GUARANTEE you get results.
7 Steps to your best body ever
Is your body in the shape you want it to be?
Do you feel free to wear whatever you’d like without needing to cover up?
If not, then I’ve got a step-by-step plan to get you into your best body ever…
Step #1: Program Your Mind
Your mindset is either pushing you forward or holding you back
Until you work on whats between the ears you will more than likely do things to derail you than help you
Protect your mind from any negative self talk. Reject anything negative immediately!
Everyday visualize yourself at your best body. Imagine how it feels and what it can do
Re-program your mind to think of yourself as fit, athletic, in shape
Change your belief that getting the body you want is hard or difficult. Instead think what would it look like if it were easy.
Dig deep into your habits, patterns and behaviors
Youll find that they are either helping you or holding you back
Feel like your stuck or in a rut
Best Body Ever Step #2: Conquer your Fear
Whether we like it or not change is inevitable
Change makes us nervous
even if it is a change for the good
Change turns the known to the unknown
We're hesitant to change for the fear of the unknown...
Will what i am doing work?
What if I try and it doesnt work out ?
Until you decide to take the leap, your efforts will be blocked by self-sabotage
There are three specific beliefs that you must instill
Believe that something MUST change.
You can’t be shady about it.
You can’t be considering it.
You can’t even be pretty sure about it.
You’ve got to go ALL IN.
Believe that YOU must change it.
Take responsibility and expect to lose weight, period
You may have tried and failed in the past but that doesn't matter
Believe you CAN lose the weight
You CAN get your Best Body Ever
People can be there to support you, cheer you on, provide guidance but at the end the day you have to #dowork
You have to WANT to lose the weight
Once you own up to the fact that you are in control that you can, you’ll be unstoppable.
When it comes to looking, feeling or performing better a lot of people make a change in their health and fitness by first working out
There are endless amounts of FREE resources online but NONE of them first address the hardest change...
So before you start thinking about sets and reps 1st address whats up stairs
Best Body Ever Step #3: Lose Your Excuses
Your excuses for being out-of-shape are getting old.
Making an excuse is the easy way out
It requires no effort
Action is the only way
Your excuses are ruining your life
Level up and expect more from yourself
Dont lose focus as to why you #dowork
Write it down. Make a list. Speak it. All on days that end in Y
You have two things in life: excuses or results.
Which do you want?
Over the Past 10 years I've coached people with different back grounds, different situations, and different resources
The ones who have made the most change are the one's who chosen to take ACTION
Not let things get in their way
Turning any negative into a positive
Moving forward regardless
This step is my favorite to witness because its where people let go and unleash their inner potential
So you decide
Make excuses or see Results
Be the victim or be the Victor
you DO have a choice...
Decide you want to do something different
Best Body Ever Step #4: Go ALL IN
How many times have you tried to lose weight, only to give up a week or two later?
We live in a commitment-phobic world
It’s no wonder that you continue to abandon your goals.
If you truly want to lose weight
then you must commitment to the process
Even when it gets tough
Don’t give up until your goal has been achieved.
Plan to work ON your life and not IN your life
Scheduling and planning important tasks to move you forward with your health and fitness
Make an appointment with yourself each day to support your goal
Treat working out with the same importance as a work meeting
Now just do it
Most people take multiple attempt to get their best body
Reason being is when faced with being inconvenienced, uncomfortable or having to make sacrifice's they jump ship on their commitments to themselves
wondering why they cant succeed
But in actuality only till they realize that going ALL IN on what they want can they achieve their goal
Commitment takes desire, dedication, grit, perseverance and trust in the process
Its what it takes its what is required
because half ass efforts equals half ass results
So stop stopping and commit
Best Body Ever Step #5: Control Your Diet
When it comes to your goals...If you consistently each crap food, then you'll be facing an uphill battle
To put it bluntly, you need to stop eating shit and eat like an adult
Processed foods, refined sugar and high fructose corn syrup do not belong in your diet
They can pretty much be found anywhere
They're cheap, filling and taste delicious but...
are full of empty calories and chemicals that make you sick
Instead, stick to real whole foods like lean meats, vegetables, whole grains, nuts and fruits.
Eat lean protein and carbs from plants and whole grains.
Vegetables, the greener the better and in variety of colors
These foods are loaded with vitamins, minerals, antioxidants, fiber and have less calories than processed foods
So eat them regularly and snack on them instead of packaged stuff you buy
Nutrition is 80% of how you look and feel
Im sure you've heard this before...
You cannot out work a bad diet
Simply by switching out certain foods and/or cleaning up what your eating you will see a huge change in your body
eating pop tarts, drinking wine, and dinosaur shaped chicken wont help you get your best body ever...
Im not saying you need to weigh and measure your food or count every single calorie that goes into your mouth
Theres a good chance that you already know what to do when it comes to nutrition
Dont complicate it
Eat real food 80-90% of the time, dont eat too much and if you're still hungry....eat more veggies
Best Body Ever Step #6: Utilize Your Patience
Changing body composition takes time
Whether its fat to fit, average to jacked
it wont happen overnight
Remember it took time to put the weight on, so it will take time to take the weight off.
When your patience is low or when you hit a plateau, try the following:
Review your goal.
Is it specific and measurable?
Is it broken down to small and attainable benchmarks?
When it gets tough think with the end in mind
Make each workout a new experience.
Challenge yourself with different weights, new movements and vary your intensity.
Remember its not about having one great workout
Its about consistently training and eating right, plain and simple
To get your best body ever it will take time
There will be times when you question why your doing this
you will doubt the path you are on
But anything worth having will take time
#DOWORK, be patient and trust the process
because when you achieve your best body ever the feeling of accomplishment will have made the journey well worth it
Best Body Ever Step #7: Build Your Support
People who exercise alone are less challenged, less accountable and are more likely to fail.
It makes sense, would you rush to the gym if no one is waiting for you?
Would you push yourself if no one was watching ?
Exercising solo can be the Achilles heel to achieving your goals
I suggest finding a workout partner who is in better shape than you
Better yet, work with me and let me coach you with guaranteed results
don’t waste your time, energy and effort on mistakes by doing it all yourself
I’ll be in your corner coaching you each step of the way
holding you accountable to workouts
giving you the daily dose of motivation and encouragement when you need it most.
Although, I am in the fitness industry and its what I do for a living I have a coaches
I have an online coach to help me with my lifting, to push me, hold me accountable and accelerate my results
I go to classes to surround myself with like minded people, to get motivated and be held accountable
I do this because If i dont I would hold it off to tomorrow, I would do whats convenient or whats comfortable, I would settle
You see, I am no different than you
I wouldn't preach this to you if I were not doing it myself
So that’s it. 7 Steps to your Best Body Ever
Hopefully you’ve not only been able to do a bit of a self-assessment as to where you stand today, but also where you can improve to move forward to having your Best Body Ever
if your looking to implement the 7 steps to your best body ever
With a coach that gives a damn
Who wants to help you with training, nutrition, mindset…
Will also support, coach you and hold you accountable
To Lose Fat, Feel Confident, and Be Stronger than you've ever been before
Drop me a line here and I'll get in touch.
- Coach Christian
The Big carb debate
The other day I had a client ask me about Carbs
Are carbs bad for you?
My answer to this question was “it depends”
You see carbs get a bad rap
We’ve been marketed by fitness magazines, television, and celebrities that carbs are bad
They've used a general statement that ALL CARBS are bad
And in order to get the body you want you have to follow a low carb diet
So when we think of any foods that are identified as carbs we run away from them
But I'll have you consider that carbs actually help you in your fitness goals
Whether that's fat loss or weight loss
Say wwhhhat ?! Let me explain….
Your body is made to move, and in order for it to move optimally it needs fuel
Without going into carb conversion and to keep things simple and to the point
Our bodies run off of carbs, plain and simple
We use them to move long distances, slow and steady, or short intense movements
Where we get into trouble is two-fold
1. Types of Carbs
There are two types of carbs we eat
Low glycemic and High Glycemic
Breaking this down Low glycemic = low sugar: High glycemic = High Sugar
Most of the carbs that are considered “bad” for you are in the High glycemic category
Think potatoes, doughnuts, bread
These foods cause a big spike in energy and are also the ones the tastes the best and can be found with some type of added sugars
But staying in the Low Glycemic category will allow for a slow, steady and sustained energy output
These foods are oatmeal, sweet potato, and beans
So as you can see its not carbs that are the problem
Its the type of carbs you have been choosing to eat
2. Eating too much
Now you could eat either of the 2 types of carbs I mentioned above but the problem we run into is eating too much
You want to eat in order to support the level of activity you are doing and not load up
When you load up on carbs your body doesn't use it all
What your body will do use what it needs and then store the rest as fat for later use
So yes even eating too much of the preferred low glycemic carbs you can still gain weight/fat
The idea is to eat carbs for what you are doing each day
If your hitting 8,000 steps a day you can get away with eating a fist size of carbs for lunch
But if you're hitting 35,000 steps each day then you want to have carbs at least twice a day
More activity = more carbs
Without carbs your body doesn't perform at its best
It doesn't begin to melt fat off your body
What your body does instead is hold onto everything you eat and holds it as fat
Uses muscle as a fuel source, therefore, making you skinny fat if you'd like to learn the truth about carbohydtraes and succeed based on your body and your life then
Join our Online 6-Week SMART CARB Program!
Click the link below to reserve your spot!!! Its all done online and best part is its, FREEEEE!!!
Losing 10lbs isn’t always quite as easy as it looks on paper.
If you’ve ever tried it, then you know it can be a little tricky, feel doubt and just want to give up because you've tried and failed
Because once you know this clever little trick for dropping pounds and keeping them off then the whole process becomes faster, easier, less stressful than ever before!
Here it is…
The strategy my most successful clients use to lose 10lbs and keep it off is to time block.
Your probably thinking how does blocking out time help you lose weight.
I've coached hundreds of people get results in my 9 years as a coach and the common theme I've heard clients say across the board is that “I don't have time”
When it comes to work you have daily tasks you must complete, finish projects by a certain date, so you schedule when things need to get done in order to be successful at your job.
But when it comes to your health and fitness you've probably just winged it.
Choosing things that are easy to do and comfortable such as sleeping in, going to the drive through, and sitting on the couch.
Before the start of your week, most likely Sundays, pull out your calendar/planner, block off time when you're going to workout, go grocery shopping and cook your meals,.
From here your next step is to DO whats in that block.
You can take it a step further and fill your specific time block with what you're going to be doing for your workout and what your going to be eating
Don't leave leave it up to chance because chances are you are going to do what you've been doing, which has lead you further away from your goals, not towards them
Pretty amazing, right?
And the best part is that you can put this strategy to work for you immediately, starting today.
Do that, and you too could start seeing some great results!
- Coach Christian
Believe it or not, glutes have become the new abs. It seems like everyone wants them. I get asked what the best exercises are for them. I see people training them with bands but I see very people achieve them.
Below I’ll share with you a 3 Part Guide To My Booty Building Program
But before I go into how to get them, let me tell you why they are important. Now, having great glutes is not only pleasing to the eye, but glutes do so much more. Having a booty helps you run faster, protects your knees from injuries, move from side-to-side quicker and reduces lower back pain. No wonder most athletes have glutes. They help unleash athletes potential and these are all things you can benefit from too.
So the reason you're not seeing booty gains is that you're probably just sticking to focused band work. There's not enough stress on the glutes to grow. Don't get me wrong I love band work but ONLY for my warm-ups.
Part 1 of My Booty Building Program
Your warm-up is important because it raises body temperature, lubricates joints and gets your body ready to perform at its best. By simply starting your workout with a warm-up you will avoid injury and progress further down the road. During this time you are using bodyweight or bands as resistance to pre-fatigue your glutes. Getting your glutes to activate and function before any major lifts
Pre-fatigues exercises include:
Doing 2-3 sets of 10 to 15 reps is enough to pre-fatigue those glutes. Making sure you are going slow and controlled. It's a warm up so make sure you're not rushing through it. If you're lifting weights 3 to 4 days a week make sure to do some glute focus work, but vary up the movements you're doing and also the reps. Remember, doing more work here isn't going to help grow your glutes, so don't overdo it.
Part 2 of My Booty Building Program
The growth and or firmness you are looking for comes from lifting weights. Doing lower body functional movements.
Doing the above with Barbells, Kettlebells, Dumbbells, and Bands
Start off with the Big Lifts (Squats or Deadlifts). The reason being is that these two movements work multiple muscle groups at one time and require a lot more effort, so hitting either of these two lifts at the beginning of your workout is ideal. If you're strength training 3 to 4 times a week I would do one squat variation or one deadlift variation each training session but at least give myself 48 hours in between doing squats to let my body recover and heal for maximum results.
After your big compound lifts move onto single leg movements like lunges, step ups or RDL’s to work on strength and stability in each leg. These single leg movements allow us to correct imbalance's and focus on activating/growing a lagging muscle. Another way to activate or force a muscle to grow is by varying your sets with weights that are light, moderate, heavy and reps that are low, medium, and high.
Part 3 of my Booty Building Program
When you're looking to grow your glutes, or any other muscle groups for that matter, its important to vary reps, weights, and sets. Adding variety by doing light, moderate weight, to low, medium, high reps. By varying how you train them it will force your glutes to change, therefore getting the booty you want and giving you that sporty look. Keep in mind that you don't train them so hard that you're so sore you can't train them again and take advantage of training your glutes more frequently.
So how do you train them? You can start by doing some of the following:
And if you're wanting to train them 3 days a week your sets and reps could look like the following:
Regardless of how you train them, one-day varying how you train your glutes helps keep the muscle guessing. Never fully adapting to the stress your putting on them.
Remember, as you are doing this exercises really focus on squeezing and using your butt because what you focus on grows!
Now there you have it.
My booty building program that you can build yourself simply by putting these 3 parts together.
And because so many women want a better butt I've decided to launch an 8 week Strong and Sporty program for women who want to lose fat, feel confident, and Strong(Her) than you've ever been before.
I currently have 17 spots for this Strong and Sporty Program, and you’ll get:
This is a program for women who want to lose fat, feel confident, and Strong(Her) than you've ever been.
Looking to Build YOur Booty?
take the leap...
7 years ago i started my business
I still worked for some else
I was hesitant
But i kept seeing the life i wanted to have
I asked myself "why not me?" So 4 years ago I took a leap and went full time on me
Theres been a lot of ups
Theres been a lot of downs
And what i want keeps changing
But i chose this route because i want to live life on my terms
I work a life like no one else to have a life like no one else
And as i go into my 5th year... Yes i still have doubts
Yes i still dont know what to do sometimes
Yes i still dont know how ill do it
But ill figure it out
So If you keep thinking about it
Because you are capable of so much more
Be confident and believe in yourself
Take the leap.
- Coach Christian
Best Exercise for results
The #1 problem
Want to know the #1 problem with most individuals who want to reach their health and fitness goals ?
This is a problem that I have faced and a challenge facing most
The biggest challenge is just showing up...
Consistently doing the work required
Day in, day out
There is so much technology and information out there about workouts and diets
But yet people are still failing
Its not that you dont know what to do
Its that you are not taking ACTION on what you do know
The people who are going to rise are the people who can do work, consistently
With their training, nutrition, and habits
So if you want to achieve your health and fitness goals
You have to show up
Not just today
A few days here and there
Fuck all those quick fixes, gimmicks or fad diets
Show up consistently, do work and you will see the results you are after
Let me coach you through my proven process and hold you accountable
Send me an email at email@example.com and Ill follow up with you
- Coach Christian
My focus is to help individuals make lasting improvements in their lives. I am a catalyst for change.