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

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...

Your MINDSET...

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

Zero responsibility

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 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
Or worse
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!!!

https://itpfitness.clickfunnels.com/smart-carb-program

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
Until now…

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

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

But everyday

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 christian@itpfitness.com and Ill follow up with you  

- Coach Christian ​