Here are eight tips for your transformation. If you only take one thing away from this post, remember: consistency is everything.
1. Show up. The biggest battle is often just getting to the gym. Make daily movement a habit. When I worked a desk job I kept an “emergency” gym bag in my car so after work I had no excuses – it was straight to the gym. If you’ve had a rough day and are lacking motivation, don’t even think about the workout, just go to the gym and move. Tell yourself you only need to do a little bit. Once you start a workout playlist and warm-up on a cardio machine, adrenaline usually kicks in and you will have energy to workout with intensity. If it doesn’t at least you got in 20 minutes of cardio and are more likely to eat a healthy dinner.
2. Eat real unprocessed foods and mostly vegetables. This is the best thing you can do to improve overall health, body composition, energy levels, longevity, skin, hair and nails. It’s also very hard to overeat on chicken and heaps of greens. Eat mostly foods you can hunt or grow.
3. Maintain a positive and balanced mindset. Enjoy life and practice positive self-talk. Each night I write down 3-5 things I am grateful for to keep me in a positive mindset. Manage stress levels by making time for your hobbies. If you don’t have any hobbies try going for hikes, reading books, watching movies, painting, photography, golf etc.
4. Set a goal and be specific. Identify exactly what you want, not what you don’t want. Instead of saying “I don’t want the fat around my stomach”, say “I want to feel beautiful, healthy and confident in that pink bikini this summer”. Then build a road map of behaviors to get you there, such as exercising 4 times a week and getting more sleep. Create a vision board with quotes and pictures of things that inspire you. Know your core values and stick to them. When your goal is fat loss, having 10+ drinks over the course of a week isn’t going to get you there. Take progress pictures a few times a month. Be honest with yourself. You want balance but you still need a sense of discipline.
5. Don’t play the victim. Give up your need to complain about things. Accept that you are in complete control of your life right now. Rid yourself of all limitations and excuses. Be strong both mentally and physically.
6. Be organized. Create a plan in line with your goals and execute it. Every Sunday I set my intentions for the week. I schedule in my workouts, and plan and prep healthy meals. We all have the same 24 hours in a day. Don’t rely on chance. Block out time in your schedule for your workouts.
7. Lift with intensity. You need to give your body a reason to change. Use proper form and put your mind into your muscle. Select a weight that is challenging but still allows you to complete the exercise with perfect form.
8. Prioritize sleep. Aim for 7 to 9 hours of sleep each night for optimal brain function, energy, restoration and muscle recovery. Try winding down at night with a book, instead of social media and TV, for a high quality night’s sleep. If you can't get enough hours at night, try to get in a nap later that day or catch up on the weekend.