FREE REPORT: 2015 Fat Loss Best Practices

FREE REPORT: 2015 Fat Loss Best Practices

Fat loss can be super confusing. Everywhere you look there are different strategies and sometimes, in our confusion, we do nothing at all. Or, we try a little bit of everything but lack consistency in anything. Either way, we won’t reach our goals without the right strategies implemented consistently. 

I’ll be honest: misinformation makes me mad. If I see another recommendation for a detox or a short term diet plan, I think I’ll scream. How many times have we done those things?! Do they deliver long-term results or are they just another short term distraction?

We have to establish effective, sustainable fat loss habits. So, I’ve put my money where my mouth is and written a comprehensive guide of the most effective strategies and I’m putting it out there as 2015 Fat Loss Best Practices. And, I’m giving it away for free. It’s normally $97! But, between now and January 1st 2016, I want you to have it for free.

Why? Because I want you to get results. I want you to stop chasing diets and detoxes and start living the life you want in a body you love. Please. Take advantage of this. It is completely free!

I would LOVE for you to share this post with anyone in your life who feels frustrated, confused or who is ready to make major changes in their life. As always, please never hesitate to let me know if you have questions!

Episode 106: How To Create Motivation – 11 Motivators From My Favorite Book

Episode 106: How To Create Motivation – 11 Motivators From My Favorite Book

I say all the time that motivation isn’t something that strikes the fortunate. Not at all, in fact. Motivation is something you have to CHOOSE to create EVERY day! Of course, as soon as I say that, the first and most obvious question is “how??” In today’s episode we’re tackling just that – how to create motivation. I am going to share 11 powerful motivators from my favorite book, Ryan Holiday’s The Obstacle Is The Way.

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11 Motivators From My Favorite Book

  1. The impediment to action advances action. What stands in the way becomes the way. ~ Marcus Aurelius
  2. Find a way to transform your weakness into strength
  3. Most of our obstacles are internal, not external (Click to tweet)
  4. Our perceptions can be a source of great strength or of great weakness
  5. Rule over yourself. Training is authority
  6. Focusing exclusively on what is in our power magnifies and enhances our power
  7. Objections are almost always deeply rooted in fear
  8. Resist giving in to distraction, discouragement or disorder
  9. Follow the process and not the prize
  10. What’s right is what works
  11. We gather strength as we GO

How to Create Motivation

  1. Write your goals and read them aloud, with conviction, every day
  2. Visualize, visualize, visualize
  3. Create a list of things that motivate you
    1. Specific songs
    2. Pictures
    3. Quotes
    4. Books
    5. Movies
  4. Be honest with yourself when you’re not feeling motivated. Choose to change
  5. Get real about what is within your power & what you have achieved (or can achieve)

Resources

The Obstacle Is The Way by Ryan Holiday

Minisode – How to Bounce Back

Michael Hyatt’s Podcast – This Is Your Life

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Episode 106: How To Create Motivation – 11 Motivators From My Favorite Book

Episode 105: Are Protein Shakes Healthy? 4 Things to Know Before You Buy

Are protein shakes healthy? Can they help with fat loss? What is the best type of protein? What are the differences between whey, casein, soy and gelatin? Which is best? Should I buy isolate or concentrate? How important is grass fed? What about hormone free? Whoa. So much to consider, right?

In today’s episode we’ll be tackling all these questions and more!

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Are Protein Shakes Healthy?

  1. Do we need to supplement with protein?
  2. What is the difference between:
    1. Soy
    2. Whey
    3. Casein
    4. Gelatin
  3. How to pick the right protein:
    1. Tolerance – how a particular type of protein impacts YOUR body
    2. Quality – In this episode we’ll talk about types of processing that damages the protein, factors that create hormonal imbalance and factors that trigger an allergic reaction.
    3. Additives – sweeteners, flavors, preservatives, fillers
    4. Bioavailability – can your body even use it?
  4. How to get quick-absorbing protein after your workouts without protein shakes

4 Things to Know Before You Buy

  1. Most protein shakes are highly processed and the protein may be denatured while processing, meaning that you don’t get the benefit of much of the protein you’ve paid for
  2. Consuming protein in excess of your body’s daily needs can increase your blood sugar and accelerate fat storage & weight gain
  3. Low quality whey and casein protein shakes may contain bovine growth hormones and antibiotics, and contribute to serious hormonal chaos in your body
  4. Plant proteins are generally not as well absorbed as animal based products (they also don’t mix as well)
  5. Do not assume you can trust the label.

Buzz-Words To Look For When Shopping for Protein Powder

  • Grass fed
  • Hormone free (RBGH Free/RBST Free)
  • Cold-processed
  • Isolate
  • No antibiotics

Resources

Amare GBX Protein

Dr. Loren Cordain on Whey Protein

Consumer Reports: What’s In Your Shake

Pros & Cons of Dairy Consumption

Great Lakes Gelatin

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Episode 106: How To Create Motivation – 11 Motivators From My Favorite Book

Minisode: How To Stop Making Excuses

There is a legit problem that keeps many people from reaching their fat loss and fitness goals. Actually, there are two major problems:

  1. Making excuses
  2. Lying about our options to make ourselves feel better.

I know, that sounds strong. But we’re so used to telling ourselves that we’re “doing our best” and we don’t ever really stop to consider whether or not that’s even true. 99% of the time it is not true. Not even close to true.

If you want to make progress, if you want to break out of the cycle of self-sabotage, if you want to bridge the gap between knowing what you need to do and actually doing it, you’ve got to stop making excuses. In today’s episode we’re going to talk about specific strategies to help you break out of this cycle of unconscious self-sabotage so you can stop making excuses & start getting results.

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If you want more help identifying the ways you self-sabotage, I hope you’ll join me for a totally free webinar all about how to stop self-sabotage and accelerate & sustain your results.

5 ways to stop self-sabotage

How To Stop Making Excuses

  1. Get really honest with yourself when you say things like “I did my best” or “I did all I could”.
  2. Get in the habit of honestly writing down all your available options when you’re evaluating choices you’ve made. This isn’t about changing the decision but rather widening your perspective. I go into lots of detail and examples in the episode so be sure to listen to it!
  3. After you’ve evaluated the options, ask yourself, “Was that my best?” and “Did I do all I could?”. This is a critical exercise in self-honesty.
  4. Determine what you will do differently next time

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5 Ways to Stop Self-Sabotage & Create A Success Blueprint

5 Ways to Stop Self-Sabotage & Create A Success Blueprint

I used to be INCREDIBLY frustrated and exhausted. I wanted to lose weight so bad but I kept sabotaging myself. I wanted to lose weight & feel great about my body but I’d repeatedly “find myself” overindulging in ice cream and tortilla chips. I would ask, “what is wrong with me???”.

I was in a very real cycle of self-sabotage. My actions & intentions were totally misaligned. There was a massive gap between what I said & what I did. That gap led to almost constant frustration, disappointment and remorse. All those negative emotions were exhausting.

Maybe that’s not something you can relate to but, from the emails I get, I think you might be a bit familiar with it. I’m hearing things like:

  • I don’t know how to stop!
  • Why am I doing this to myself?
  • What is wrong with me?

I know how badly that sucks & I want to help. I am hosting a totally free webinar on Tuesday December 1st at 8pm about 5 ways to stop self-sabotage and create success. Plus, I’ll be opening up enrollment into the Winter Fat Loss Coaching.

I am beyond excited about both the webinar & the winter coaching because I have created dozens of tools to help you stop self-sabotage and fast track your fat loss. It’s not about giving you a plan and telling you to follow it, this is about walking along side you and helping you create your own fat loss plan based on the most effective strategies.

There IS a catch though. I am only accepting 80 people into the Winter Fat Loss Coaching so I can make sure to give them the personal attention they need to get sustainable results. So, you absolutely MUST reserve your spot for the webinar and then: SHOW UP. The people who get results are the people who show up. Registration opens up immediately after the free webinar and will close as soon as the first 80 people enroll.

After you register for the webinar, I’ll be getting you a workbook for the webinar. Please keep an eye on your email! It’ll be headed your way a couple days after you register.  

I cannot wait to see you!

Grab your spot now!!! https://primalpotential.com/winterwaitlist

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