Saturday, January 21, 2012

Time to stop the excuses

It's time to stop making excuses. "Today is January 21st. Just over 5% of the year has passed already. Are you 5% towards your goals? If your goal was to lose 50lbs of fat - you should be down 2.5lbs right now if you're on track. If your goal was to increase your income by $10,000 this year - you should already have made an extra $500." – Alwyn Cosgrove

I know that one of the biggest diet problems we have is eating too much at night, so...Develop habits to avoid night eating. Plan ahead to overcome obstacles. Write out 2 solutions for every obstacle in your diet. That will help you lose fat and stick to your diet. My two favorite resources for fat loss diets are: The Diet Solution Program by Isabel De Los Rios - – and Brad Pilon's Eat Stop Eat -

Today's KickButt Mindset Tip:
"Do you resist change even when you know it will make a positive difference in your life? If so, put it in writing. Think about a change that could make your life a little easier or better – a small change that you've been avoiding because you figure the status quo is "good enough." It could, for example, have something to do with your behavior, with time-tasking, or with learning a new skill. Take a sheet of paper and list all the reasons you can think of for making the change. Then list all the reasons you can think of for not making it. Once you see it in black and white, the benefits of taking action will be obvious." – Bob Cox,

My workout today - V-grip pulldowns, seated row, shrugs, cable lateral raises, db triceps extensions, db curls.

Meathead Saturday,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer


Danny M said...

Nice to see that an expert like yourself Craig endorses the benefits of intermittent fasting which is in my opinion the best method to combine with exercise to lower or maintain your body fat percentage.

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