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#TRUTH: It’s What You Need to Hear

WARNING: This is a rant. It’s a helpful motivational rant, but still a rant. This comes from years of watching people try every stupid diet, try every silly fitness gadget, take every useless diet pill, hire every lame trainer and take every ridiculous short cut – when, if they did fitness the right way, they’d be super fit by now. With that said, here we go!

don't waste timeAs a fitness professional, I have seen a lot of people try everything under the sun to avoid doing what they know works because it’s harder. We live in a world where we like to push boundaries. We want to get away with as much as possible without getting in trouble.

If you don’t think you are one of those people, then let me ask you a simple question. If the speed limit is 70, how fast do you go? I’ll be honest. I’ll go 79. Why? Because I think that’s as fast as I can go and get away with it without being pulled over.

Some police officers say they give people 10-15mph leeway on the highway and 8-10mph break in residential areas. Of course officers could give a ticket for going 4 miles over the speed limit if they wanted, but the point is most people are pushing the limits. We all do it on some level.

The same goes with fitness. People try to eat as much as they can and get away with it. They often avoid workouts they need the most (like cardio) and do the most what they need to least.

If you think you have a chance of getting fit and still having your cake and eat it too, you bet you are going to try it. The problem is, no one is barging in your house and fining you for breaking diet laws. Your “fine” is the scale – and what you see in the mirror. So really, you never get away with it.

Listen, it’s super rare someone can eat cheeseburgers and be shredded. Have I met people who are like that? Sure I have. I also know that person worked out like a FREAK and had genetics made for professional athletes. Since I know I will never workout THAT hard, I also know I shouldn’t ever eat THAT much. Plain and simple.

“Find a trainer who cares about your body more than your checkbook.”

If you have been trainer-hopping (or workout partner-hopping) trying to find someone who will tell you what you want to hear, maybe it’s time to suck it up and try a trainer who cares about your waistline more than your checkbook. (PS: I’m not soliciting – I am not taking clients.) Maybe it’s time you find someone who is willing to tell you the truth, work you out harder than you ever have, and diet like you have never dieted before whether you like it or not – BECAUSE they know no matter how much you may hate them at that moment, you will love them when you reach your goal.

It’s time to quit waisting time

Quit wasting time trying to take short cuts, trying to see how much you can get away with and still reach your goals. AND….If you are one of those people who eat crap and have abs, keep it to yourself because most people can’t do that – and your big mouth will make some poor sap think they can do it too and your bad influence will cost them success.

Do what you KNOW you NEED to do, not what you WANT to do – because if you do what you NEED to do, you will get the results you WANT to get!

Why Losing Weight Gets Harder as You Get Thinner

When someone starts a new diet and workout routine they often feel the have a disadvantage but, when someone is overweight, they have more going for them than they think. On the flips side, thinner people actually tend to struggle with weight loss as the get closer to their goal weight. Here are 4 things you need to know about calories and weight loss.

1. Heavy People Burn MORE Calories at Rest 
Many people who are overweight think their metabolism is slower than skinny people. The truth is, it takes more energy to run a heavier person. The more you weigh, the more muscle your body needs to carry you around. This is why heavier people typically have more muscle mass and burn more calories. You may feel sluggish, but that doesn’t necessarily mean you have a lower metabolism or are burning fewer calories than a thin person.

NOTE:  250LB person that is lightly active with a slow metabolism burns approximately 3,500 calories a day.  Read the rest of this entry

5 Ways Facebook Can Help You Get Fit

420x294xFunny-Fitness-Cards.jpg.pagespeed.ic.5rHfpsBpivPeople may laugh at all the “I’m going to the gym” or “I burned 325 calories” facebook posts out there (thinking “Who cares?!”) but, the truth is, people need accountability – and putting it out there on facebook is probably one of the best ways to make your goals public so you succeed. And, even as a fitness professional, sharing my fitness helps me too.

I purposefully make my fitness journey public because I also need all the accountability I can get. I know most people don’t really care what workout I did, or what tennis shoes I wear, but I also know that when I post that stuff, it forces me to follow through – to live out my fitness, beyond facebook. Plus, I can’t expect to help anyone if I am not leading by example. Does it come any easier for me because I work at a gym? Heavens no! Work is work! I don’t care if you work at an office, a bakery or, yes, a gym – there will always be work to do, and things to distract you from working out. If anything, I just look the most ridiculous if I can’t get my workout in, since the weight room is about 30 feet from my office.


So, if you’ve been wanting to lose weight and workout, start your journey on facebook. Warning: this won’t work for habitually lying facebook creepers who has no intensions of ever posting a photo of yourself. Yes, a REAL photo – preferably an occasional full-body shot too, and not just one of those pictures where you hold the camera 10 feet above your head so you look skinny and your big hips are out of frame. Because, in order for this to work, you have to be honest – with yourself and others. If you are willing to be THAT kind of facebooker, then  here’s how facebook can help you reach your goals.

Five Ways Facebook Can Help You Get Fit

1. Sharing your goals makes your pursuit real. There is something to say about actually verbalizing something. As soon as you say it (and in this case, type it), it makes it real. You are officially going on a diet, or starting an exercise program. Accountability begins.

Sweaty pic2. Posting pics adds accountability. Anyone can say they are working out, but show me your sweat. Show me your feet on the scale with the numbers dropping. THAT is the ultimate accountability. I, personally, hate taking pictures of myself. I don’t have the whole “self-photo” thingy down like all the teens. They are the pros at taking great pics of themselves. Me, not so much. I’m too embarrassed to take a pic of me in the gym and I hate the way I look (sweaty, gross and, normally the way my pictures come out, my face is all distorted from the great self-pic iphone angle). BUT, I’m working on that, and trying to do it more – and as a result, I’m amazed at the encouragement that follows.

fitness motivation3. Facebook offers a ton of motivation. Motivational photos are ALL OVER facebook! Motivational quotes, testimonials, photographs – you name it, it’s out there for you. Sometimes just the right words will pop out at you telling you just what you needed to hear to get moving. I try to post mantras, photos and encouragement every day on my facebook. See my Motivational Mantra Photo Album.

Beautiful fit body4.  You can motivate your facebook friends. Motivation doesn’t always come from the fit looking pros. It comes from regular people working toward a goal. If you aren’t sharing your journey, your struggle and your own personal victories, you are doing all your facebook friends a disservice. Once you begin sharing your own experience, you will not believe how many people will begin to tell you how you are inspiring them. And, the more you share how HARD it is, how MUCH you struggle, the more you will encourage others. They will begin to realize, if YOU can do it, THEY can too!

5. Facebook has great support groups. Whether you create a facebook group, or join an existing one, facebook makes it easy to find like-minded people who can motivate you, hold you accountable and share information (like healthy recipes, fitness gear and workouts) with one another. You no longer have to go to a weekly weigh-in to get that kind of accountability and support. With facebook groups, you can build awesome relationships, share your journey and support one another – all from your computer or smart phone!

funny fitness cartoon for facebook

Fit Bodies On Sale Now

If only fitness was that easy to get. If only we could wait on a better time to get it, where it doesn’t cost so much. Don’t hold your breath, because fitness doesn’t come cheap – and it will never go on sale. Of matter of fact, the longer you wait, the more you’ll have to pay for it. Since most people do want it, people end up putting fitness on “layaway”.

If you are window shopping and you see something you like, you may be tempted to put it on layaway. You’ll take the item to the service desk and make a small payment on it so they don’t sell it to someone else. However, if you don’t come back to finish paying on it, they will put it back on the shelf and someone else will end up taking it home. Why? Because the person who commits 100%, and pays for it in full, is the one who ultimately gets to take it home.

Layaway Fitness, Layaway Results

You may want to wear a new body, but you’ll never own it unless you pay for it. The cost is hard work and dedication with your diet. It is worth MORE than every penny of effort – however, many people only make a small deposit on it and never finish paying it off. As a result, only the people who fully commit to getting what they want actually walk around with the body others hoped to eventually get.

Like with material things, some people can afford to pay cash for big ticket items. For others, it may take a few months to pay it off. The same goes for fitness. Some people will get their reward faster because they can “afford it”, and it just comes a little easier for them. For others, it may longer to pay off. But, every day you go to the gym you are making a payment on the new body you WILL take home eventually, as long as you don’t stop making “payments”. Either way, it’s obtainable by all – for those who really, really want it.

We all have things in life we want – material things, love, wisdom, accomplishments, a good name. However, you will never get the full result (or keep it) if you don’t commit 100%. To prove this theory, ask your spouse if they don’t mind giving you a hall pass on the weekends. I’m pretty sure that they expect you to be committed 24 hours a day, 7 days a week.

Maybe you’ve made a downpayment on your health. You might have joined a gym, but don’t go as often as you should. Maybe you diet sporadically,  but aren’t consistent as you know you need to be. Maybe you have tried getting fit – but in reality, even then, you didn’t give it your all.

Maybe today is the day you decide to commit 100% to making the changes you know you need.

Are You Taking Baby Steps Toward Your Goal?

When it comes to fitness, most of us do not have any patience for slow results. With that said, how come so many people choose to take baby steps to get to their goal?  Don’t you want to sprint and LEAP your way to success?

Watching a person on a slow path to fitness success is as painful as waiting for Tim Conway’s old -man character to shuffle, inch by inch, across the Carol Burnette’s stage back in the day. Of course, we all got a kick out of watching everyone suffer through his slow-mo pace but there is nothing funny about watching someone shuffle through their weight loss or fitness journey – when I know good and well they can reach their goal a lot faster if they took bigger steps.

Listen, if you have talked yourself into taking the slow and easy path, think again. Although your plan has to be one you can live with, you also have to live with the pace in which you get results. If that pace is too slow for your personality type, you are likely to give up. Maybe, just MAYBE, you need to SUCK IT UP and RAMP THINGS UP so you get to your goal faster.

Honestly, what do you really have to lose? So what – you skip a few party favors, you back off on the burgers, you add a few more 30-minute cardios, you quit eating such big portions, you lay off the booze for a while. REALLY? Is it THAT hard? People do it every single day, so why not you too?

Ask yourself this: Is food really more important than how you look and feel? Is laziness what you want to define you? Don’t let lame excuses and lack of faith in what you can accomplish get in the way from taking that leap of faith in what fitness can do for you.

There is someone JUST like you, with all YOUR excuses, with all YOUR struggles, with YOUR workload, with YOUR past and with YOUR same resources (or lack of) reaching their goal quickly – all because they are taking LEAPS and BOUNDS, not baby steps.

Try one of our FREE programs & LEAP your way to success:
BCx Express™ (30-minute fat-melting body-toning workout)
BCx Boot Camp™ (1-hour body transformation workout)

Monday Motivation: I WILL, Because I WANT!

It’s not that I WANT to do the WORK, it’s that I WANT the REWARD. 

So I will RUN, I will TRAIN, I will DIET – no matter how I feel at that moment, because it’s how I want to feel in the moments to come that matters most. 

pFIT pFACTS: It’s Not What I Want to DO, It’s What I Want to GET

  • One hour of fatigue and muscle soreness will improve the other 23 hours of my day.
  • One 3-mile run clears my head and my body fat.
  • One high-calorie splurge only tastes good for 15 minutes, and makes me feels bad the rest of the day.
  • Healthy food fuels me and makes me feel fit.
  • Protein fills me and helps my muscles repair.
  • Pumping iron makes my muscles hard and tight, no matter what mood I’m in.
  • Abs suck, but a flabby belly sucks a lot worse when you are half naked on the beach.
  • Laziness fuels more laziness. Activity fuels more activity – energizing me to another level.
  • No one wants to grow up to be Fat & Lazy.
  • Being disciplined gives me power and confidence.
  • If I don’t run, I will waste the same amount of time doing something meaningless.
  • If I don’t train, I will likely give in to crappy food and compromise.
  • If I DO run, I will feel empowered and successful because I fought laziness and won.
  • If I DO train, I will not screw it all up on tasting something stupid for 5 minutes.

The pFACT is, I am lazy. I like food. I don’t like working out, I don’t like running. I don’t like being out of breath. I don’t like when your muscle burns to the point it feels like it’s going to catch fire. BUT I DO like feeling fit and tone. I DO like feeling good in my clothes. I DO like the energy and feeling fitness gives me. SO, I no matter how much I don’t like it, it really doesn’t matter because if I do the work, I’ll get the reward whether I felt like doing the work or not – and in the end, I know it will all be worth it. No Regrets.

Discipline Your Body: It’s Test Time!

‎”I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.” 1 Cor. 9:27

Of course I love it when scripture refers to athletes, but the reason I love this one so much is it reminds me doing what we SHOULD do takes WORK. How much work? Well, one version says “I beat my body and make it my slave”. Another says, “I keep it under control”. Basically, the author (Paul), is using some harsh words to get his point across and to describe just how hard it is to control your body.

Of course Paul is talking about the spiritual things in life, but there is nothing our body wants to do on its own that is good or right – not even stay healthy because that takes work too. It’s like our body and spirit are two different people, joined together, both trying to worship two different Gods. My spirit wants to worship the God Almighty and live to His high standards, but my body wants to worship Satan, the deceiver that says his way is more fun.

My body wants to be lazy – to eat, sleep, and want for everything, but not work for anything. No matter how I grow in my spirit, my body’s desires will never change. The only thing that changes is how good I get at keeping it under my control.

This is why I believe self-examination is always in order. How do you know if you are improving in school? You take a test. How do you know you are improving in your spiritual walk? Your faith is tested. And how do you know if you are improving in fitness? You guessed it – you take tests.

Maybe you’ve been floating around gym too long, doing the same old routine over and over. Maybe you treat going to the gym like going to church on Sundays – just a time to clock in and clock out because that’s the “right thing to do”.

You say you’re faster, but how much faster? You say you’re stronger, but how much stronger? Maybe it’s time to test your fitness routine and see if it is actually working.

3 ways to test your fitness:

1. You should perform better

2. You should be improving your body composition (weight & body fat vs muscle)

3. Your doctor should report health improvements

Quitting is not just stopping – Quitting also happens when you quit trying to improve. There is no room for complacency in life. There is ALWAYS room for improvement – and as soon as you forget that, you’ve quit on yourself. You have the potential to do greater things – whether you do them is up to your effort to always work on improving – both spiritually and physically.

BCx Performance Test:

Test your body regularly to make sure you are always improving. Whether you have never worked out a day in your life or you workout all the time, these exercises will strengthen you, challenge you and help you to track improvements. Even if you are 80 years old, you still have to SQUAT down to get something, PUSH UP off the floor, PULL UP after a fall, SIT UP out of bed and RUN to avoid something (or someone ha!). These activities will help you until the day you die, so if they are already things you do, why not make sure you can do them well – and better and better?

Do the following exercises as many times as you can in 60 seconds and record the time:

1. Air Squats

2. Push Ups

3. Pull Ups (girls do assisted pull ups)

4. Burpees

5. Sit Ups

6. 1/4 mile run (do this for time)

Do this regularly, including it in your weekly workout routine for the best results. 

How Bad Do You Really Want It?

Have you ever really, REALLY, REAAALLLY thought about what you want? Sure, everyone would say they don’t want to be fat and would love to have a great physique – but do they REALLY WANT IT? Maybe we should change the question.

“Do you want to give up your favorite junk food, alcohol and sodas? Do you want to give up some of your valuable time to spend in the gym training, sweating and occasionally (OK, often) hurting? Do you want to run even if it’s hot outside, workout even when you are tired, and eat small portions even when you are starved? That’s the reality behind wanting to get fit.” Sure, there are awesome rewards to being fit too, but you have to get through the ‘getting fit’ before you start ‘feeling fit’.

Let’s break it down like this. When Steve and I were preparing to buy our lake house, he told me we’d have to be really frugal to save and pay down some debt. This was much easier said than done. Since I love to shop, this was a challenge for me. My instinct was to live life like I always had – but Steve would stop me in my tracks with this question: “Do you want to buy a house or do you want to buy some clothes – ’cause you can’t do both?”   Read the rest of this entry

Get Over It!

It was the first day of Boot Camp for Ellen Minotty and I can remember it like it was yesterday. As soon as the orientation was over she made a beeline straight for Steve. Although I couldn’t hear what she told Steve, I remember his answer, “get over it”.

We laugh about that day because those three words were part of a turning point for Ellen. How often do we hold on to excuses and let them paralyze us. If we could just “get over it” like Steve said, we could actually move on and make some progress – and progress she’s made. Three boot camps and thirty-five pounds later, Ellen learned to quit making excuses.

Unfortunately, people tiptoe around the truth and candy coat fitness to the point it hurts more than it helps. Think about it. How many times have you heard someone say “oh honey, maybe you’re not losing weight because you aren’t eating enough”. Talk about sabotage!

People don’t need to hear they are doing all the right things when they’re clearly not getting all the right results. The problem is no one wants to be the bearer of bad news – especially when someone has tried to the best of their ability to do the right thing.  Read the rest of this entry

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