Small Changes = Big Results

Just the other day I received one of the best complements possible from a friend who has been trying to get into shape. My buddy Mike didn’t even say too much, he simply sent a picture of himself with a big smile on his face and said, “since I saw you a few months back I’ve made that one small change you recommended and am down 5 pounds!”

That one small change? Leaving the sugar out of his daily coffee. While we sat in his kitchen one sun filled morning not too far back discussing one of my book’s final edits, I noticed a few of his habits that may have been undermining his efforts. In mid discussion, as he scooped copious amounts of sugar into his coffee, he expressed interest in losing a few pounds but, being a chef of sorts, wanted to continue indulging in some of the more calorie dense foods that brought great joy to his life.

Mike exercised occasionally and didn’t want to drastically change his eating habits, so I casually mentioned that the calories from sugar, although seemingly small in one cup of coffee, may be one of the factors holding him back. Mike shook his head in a knowing type of way but I could see that it didn’t quite register. That’s when I showed him the math from my book, “Stronger, Faster, Smarter – A Guide To Your Most Powerful Body”. Here it is – but with his portion sizes…

 Remember this… 1 pound of fat = 3,500 calories

1 g (gram) of sugar = 4 calories…sugar will turn into fat.

15 g of sugar per day = 105 g per week

105 g per week = 420 g per month

420 g per month = 5,040 g per year

The simple math on this… 5,040 x 4 = 20,160 calories

Small ChangesThat’s 20,160 completely useless calories he was adding to his body every year! Almost 6 pounds of pure fat he’d have to burn off for this one little indulgence alone.

Can you imagine how difficult it would be to work off 20,160 calories? Now multiply that by the dressing on your salad, the small snack you had at work, or those extra few bites you had that you didn’t need.

Every day we make these small decisions that will ultimately lead to our success of failure. It’s time to make an evaluation. Know what you can live with, in this case extravagant food, and without, sugar laden coffee and start to see results. The decision is clear. Make those small changes and let the weight disappear. Just like my buddy Mike!


Your Morning Routine: 5 Steps To Success

What’s your morning routine like? Do you wake up half asleep, groggy and reaching for the snooze button on your alarm clock? Or do you leap out of bed, ready to attack the day!

The key to how positive, energetic, and productive your day is greatly depends on your first 30 minutes out of bed! To better rev up your body and mind for the day ahead, make these 5 things a priority as soon as you open your eyes each morning…

See The Positive – Every day, as soon as I wake up, I visualize how I want my day to be and what I want in my life. I see myself writing the next bestseller, transforming myself in the gym, and enjoying quality free time with my family!

Countless studies have shown how powerful positive imaging can be. If you are able to imagine your success this in turn helps your subconscious mind act upon your goals time and time again without you having to constantly focus on them. It’s essentially the same message as The Secret – the law of attraction at work!

Whatever you want to achieve visualize it and tell yourself that you WILL make it happen! You can only achieve what you believe! Its a process, keep pushing!!

Stretch – Your body has been dormant for hours by the time you wake up in the morning. The best thing you can do is get your blood flowing and your pliability back.

Stretching doesn’t need to be a long process. I like to keep it short and simple. Try the runner’s stretch, the flute stretch, and the shoulder stretch. These three moves will open up your body and help you start your day the right way!

Quick Calisthenics – Working out in the morning has a list of benefits so long that, to paraphrase a great quote I once heard, if there were a pill that provided the benefits of daily exercise, everyone would be on it!Well heres your pill!

Again, this neednt take too much time and you can always keep things fairly simple. I certainly do! Heres a typical morning circuit for me

10 x squats

10 x pushups

10 x bridges

Perform this routine 3-5 times as quickly as possible. And of course, feel free to add or subtract reps and sets depending on your level of fitness and how you’re feeling…

Hydrate – Quick fact, 85% of us at this very moment are moderately to severely dehydrated. Ask yourself, how much water did I drink today? Id be willing to bet that that answer is well under five 8oz glasses.

Know this, being hydrated WILL change your day. Water has so many benefits – from boosting your energy, to waking you up, to filling you up so you eat less across the day. So hit the bottle!

BREAKtheFAST – Have you ever thought about the word breakfast. Mornings are a critically important time of the day because you are literally breaking your fast. Your body cannot grow stronger or more efficient if its starved. Also, if you don’t eat in the morning you won’t have the nutrients you need to fuel your day.

If you’re like me, not a morning person who doesn’t like food too early, then try eating a piece of fruit with a protein shake. Your body will love you both for breaking its starvation and your mind will appreciate the focus and energy it will provide.

BTW sugary treats, cereals and drinks don’t count as breakfast. Sorry. The reality is that these foods will do the exact opposite of what we need – zapping your focus as well as your energy.

Added bonus, eating a healthy, well-balanced breakfast will help you regulate calories throughout the day. Lifes always better when we make it easy on ourselves!

So there you have it! These five tips couldn’t be any easier and if you use them they’ll dramatically change your life!

See in the morning!!!