How Krissy Lost 61 lbs After Years of Frustration

Have you ever felt like you're spinning your wheels? 

No matter how hard you work, or what you try, you end up taking one step forward and two steps back? 

This is exactly what Krissy experienced before training with Dustin at Fit For Life Results. 

When she thought she made some ground, she slipped back to where she started from. 

Krissy isn't alone. We've seen thousands of people visit our gym who struggled with the same thing. 

It's downright frustrating, and causes most people to give up. They assume they aren't cut out to be in great shape, and they leave their goals and aspirations  to collect dust along with their gym membership. 

It doesn't need to be this way. 

No matter how many times you've tried and failed, we see it as our divine obligation to help you reach your goal. 

Now this doesn't come without some resistance, as you'll soon here from Krissy herself. 

There will be some fear initially. This is normal. Krissy experienced it, but it didn't stop her. 

She looked that fear in the eyes and charged through it like a woman on a mission. 

There will also be some hard work. Consider this a good thing, since nothing worth having comes easy. 

Every step towards your goal is that much sweeter knowing you earned it. 

Take a look at Krissy's story. 

We hope it inspires you like it inspires us. 

Enter Krissy. 


"When I walked into FFL for the first time, I was almost 260 pounds.

I had tried for years to diet and work out on my own, but only continued to gain and lose the same 10 (every once in a while 15) pounds over and over again.

My husband and I want to expand our family more than anything, but an unhealthy pregnancy is not something I was willing to do. I owed it to myself and my unborn baby to give it the best home possible!

I walked into FFL on a mission; I knew I needed help to reach my goal.

I met and saw Dustin training someone the first day and, though slightly intimidated, knew my goal was worth it. I signed up for twice weekly personal training sessions for 3 months on the spot.

That was 7/11/16. Six months of A LOT of hard work later (and bumping sessions to 3 or 4 per week) and I have lost 61 pounds (finally saw a number that started with a 1 this past weekend!!). I had heard of the phrase “onederland” before, and I will tell you – it’s a happy place!

While not at my end goal, I have met with my doctor and can safely start planning on an addition to our family.

Dustin has had my goals in mind the entire time and will continue to train me during my pregnancy and beyond.

My ultimate goal is 150 pounds. I would love to hit it by 7/11/17 (one year after I signed up), but I would love it even more if I couldn’t due to a certain medical condition. 

Much love to Dustin and everyone at FFL,


Krissy" 

Krissy's story may resonate with you.

Maybe you've experienced the same ups and downs that she had, without ever getting close to your goal. 

Maybe you're experiencing the same fear or intimidation that she faced as she made the decision to take control of her life. 

If you're frustrated with a lack of results, or you don't know where to start your journey, we're here to show you the way. 

Click the button below and try us out for free. 

Written by Mitch Heaslip

Your Body is a Ferrari

Your body is a Ferrari. 

But most of us are treating our body like it's a moped. 

Hey, I've got nothing against mopeds, but you're not a moped...


... you're a high- powered Ferrari. 


Maybe you don't feel like a Ferrari, but trust me, if anyone is a Ferrari, it's you. 


And the only way to unleash your true Ferrari self is to fuel your body accordingly. 


Take it from me. I used to try and train like a Ferrari while fueling up like a unicycle. 


I wanted to be lean with visible muscle definition. I thought that if I just ate less (way less), I would burn off all my fat and uncover the chiseled body of a Greek god. 


Nope. 


I didn't build any strength, or muscle.


I didn't burn fat effectively either. 


My body was under fed, and that means I wasn't fueling up like the supercharged machine I wanted to become. 


Like most lessons, I had to learn this one the hard way. Through years of trial and error. 


But once I started fueling my body like a supercharged sports car, the body fat started to melt away, and the lean muscle tone was finally showing through. 


I don't want you to waste all that time like I did, so let's start fueling up like a sports car. 


Where to Start


If you want to fuel your body like the powerful machine it is (and I highly recommend it), focus on this one thing to start out:


Which low-quality fuel sources could your replace with high- quality? 


Before you worry about fuel quantity (how much total food you're eating), let's make the switch from low-test to high-test. 


Choose one food that you eat on a daily basis and replace it with something else that will fuel your engine. 


Making this one change will have a tremendous impact on your performance in the gym, your desire to workout, your energy levels, mood and cognitive function.

It will also go a long way in burning body fat and building that lean muscle we're all after.  

Note: Once you have substituted your low quality fuel for high quality, I highly recommend tracking your calories and macronutrients to make sure your fuel quantities (how much total food you're eating) are on point as well. 


We've covered these extensively on this site, and I'll link you to a resource so you can get started. 

Fat Burning Nutrition Made Simple

Now go be a Ferrari. 

Written by Mitch Heaslip

 

How to Reshape Your Life and Create Powerful New Habits

Our character is basically a composition of our habits. Because they are consistent, often unconscious patterns, they constantly, daily, express our character.
— Stephen Covey

The alarm starts buzzing at 5:30 am. 


You are barely awake. You're able to animate your body just enough to stumble into the washroom, slide open the shower door and turn on the water. 


You turn the hot water knob first, all the way up. 


Then the cold water knob, a quarter turn. 


Next comes the body wash, followed by the shampoo. 


After your shower you brush your teeth. You use your right hand, as always. You stand in the same place, spit at the same point during the process, and put the brush back in the holder. 


How much conscious thought went into this process? 


Hardly any. 


First off, you were half asleep. Second, you do the exact same pattern every single day. Your brain knows it can rely on the habits and switch into auto pilot. 


It all starts with the alarm. Once it buzzes, you execute the same old pattern, and in completion, you receive some sort of reward. 


In this case, that reward is probably the fact you feel clean, smell good, and  you're now awake enough to function (or you're awake enough to get coffee, then you can function). 


These automatic habits make up the majority of our daily lives. 


Want to lose weight and put on some muscle? You're going to need new habits. 


Before we can create a new habit, we need to know what makes up the anatomy of a habit. 


The Habit Loop


Trigger --> Action --> Reward



The trigger is what cues you to do the action. Your mind knows when it receives that trigger, it's time to perform the same action that it always does. 


In the case of the morning routine, the trigger is the buzzing alarm. Without thinking, you find yourself showered and your teeth brushed. 


Following the action is always a reward. 


This reward is what really drives the habit home. Without a reward, a habit has a pretty low chance of sticking. 


When a smoker has a cigarette, he/she enjoys the reward of more focus, energy, sharpness, and relief. 


When someone with a habit of eating sweets has a donut, he/she enjoys the instant rush of sugar and delicious donutty taste. 


When a habit is really sticking, you will find yourself craving that reward before you even receive it. 


In the case of healthy habits that are in line with your goals and your mission, this is a very good sign. 



Building a New Habit


Now that we know what makes up a habit, we can begin to build them into our everyday lives. 


One of the most effective ways to add in a new behavior is to sneak it between triggers and rewards that we already have in our lives. A Trojan Horse strategy. 


Here's an example. 


If you wanted to create an exercise habit, using an existing trigger to cue you to exercise would work best. 


Let's say that after work each day, you go home, crack open a beer and hit the couch in order to relieve the stress of the day. 


In this case, the trigger may be when you leave work. To make this trigger work for you, leave your gym bag and sneakers in your car. That way, when you see them after work the light bulb goes off. 


Gym time. 


Now go to the gym, and reap your reward. 


The reward for going home and sitting down with a beer is stress relief. The gym will offer that exact same reward (only much more effectively). 


The key here is to make sure to consciously acknowledge that reward. 


Remember, the reward is what drives a habit home and allows it to become automatic. 


Once you finish your workout, always acknowledge how good you feel compared to when you walked in the gym door. 


With enough repetition, you will begin to get that great feeling before even finishing your workouts. 


This formula is applicable to any habit you want to create. 


As for the triggers and rewards that will work best for you: this is personal, and will depend on you, your lifestyle and what you value. 


I encourage you to take a quick inventory of your day, and you will see that the triggers and rewards already exist. All you have to do is insert the new habit between them.


Replacing unhealthy habits with new habits by hijacking the original trigger and reward is a very effective strategy. 


Habits not only dictate what you do on a daily basis. They also dictate who and what you become. 


If you want to take control of your life and become the person you know you can be, the right habits will be the foundation for that. 

You're a Product of Your Environment

If there is one thing you can do to make sure you win, it's controlling your environment. 



When it comes down to it, you're a product of your environment.


Setting up your environment in a way that makes it easy for you to win is crucial. 

This means that keeping junk food in the house probably won't work. You may think you can have a bag of Oreo's in the house without eating it. But the day you come home from work stressed, tired and starving is the day you will regret keeping them there in the first place. 

Trust me, I've busted down a sleeve or two of Oreo's myself. 

Now, you can't control your environment 100% of the time. Someone will always be bringing donuts and cakes into work each day. 

The key is to control what you can control. 

Eliminate junk from the house. Place the veggies in plain view. If there are donuts in the break room, take a walk mid morning instead of sitting and staring at the donutty temptations. 

Trying to make changes while immersing yourself in situations that work against you is a sure way to make this a lot harder than it needs to be. 

Scan your environments, and set them up so it's easy to win. 

You're a product of your environment, so make sure they're great. 

Written by Mitch Heaslip

FFL Results Trainer

5 Ways Getting Stronger Will Help You Lose Weight

Raise your hand if you wouldn’t mind dropping a couple pounds.



OK, pretty much everybody.

A lean and healthy body is one of the most sought after prizes in North America today, and yet, it’s a feat so few manage to achieve.


One of the biggest obstacles people face when they decide to lose weight is they just don’t know where to start.

This isn’t because there’s a lack of information. It’s the exact opposite. That little device you’re reading this article on can easily dig up the answer to anything you want to know (except things like ‘the meaning of life’, or an accurate weather forecast). The real cause of confusion is the overwhelming amount of information available.

Google ‘weight loss’ and you will get 261,000,000 results. Sifting through this information you quickly find that one article contradicts the next.

It’s no wonder knowing where to start is so overwhelming. It doesn’t have to be this way.
No matter what you are looking to achieve in fitness, the base of your success will always be strength.


How does building strength help you lose weight? Here are five ways.
 
1. Strength helps Build Lean Muscle Tissue

Building a whole bunch of muscle may or may not be your goal, but building some lean muscle will play a major role in helping you lose weight.

Lean tissue requires a lot of calories in order to survive. This means that very bit of muscle tissue you add to your body will boost your metabolism.  A faster metabolism means you burn more calories throughout the day. Even while you sleep.  

As if that’s not good enough, muscle tissue also looks great. It’s what gives women their curves and men their V-shaped physiques.


Maybe bulking up isn’t exactly at the top of your to-do list. That’s OK. Since muscle tissue is denser than fat, one pound of muscle is actually smaller than one pound of fat. When you add muscle and shed fat you look leaner and smaller, even if you weigh the same amount.

Muscle is your friend, even if getting smaller is the goal.
 
2. Strength Improves Performance in the Gym

The stronger you get the more calories you will burn during your workouts. This is because training for strength will improve how well you do everything.

You’re able to lift more weight, push harder during circuits, and produce more power and speed during your cardio workouts.


This all means you’re burning more calories per workout, even if the workout lasts the same length of time.

In a world where time is the ultimate asset, burning more calories in the same amount of time is a nice bonus brought to you by strength training.
 
3. Strength Builds Mental Resilience

Getting in great shape is hard. If it were easy there would be a lot more people walking around looking lean and healthy.

One of the biggest reasons people don’t reach their goals is because they don’t stick with it long enough to make it.  Eventually the process of losing weight feels long and drawn out, motivation begins to wane, and eventually, one bad habit at a time, the plan falls apart.

Fortunately, strength training will give you a leg up in the longevity and resilience game. Show me someone who has built up their strength and I will show you one tough individual.

Strength training will build more mental toughness than almost anything.

Get stronger, build mental toughness, and stay in the game long enough to enjoy the fruits of your hard work.
 
4. Strength Helps Prevent Injury

Nothing will take the wind out of your sails like a sidelining injury.

Not only does it make it difficult to continue your workout plan (or impossible, depending on the injury), it has potential to deflate your motivation like nothing else.

Building strength also builds physical durability.

If strength is Michael Jordan, then durability is Scottie Pippen. Where you see one you see the other, and together they win. A lot.


By strengthening the muscles around the joints, as well as the tendons themselves, you begin to bulletproof your body. This helps you stay in the game so you can keep making strides in your weight loss journey.

5. Building Strength is Empowering

When you set out to lose weight, seeing results is crucial to your future success.

In order to keep doing something, people need this thing called positive feedback. If we don’t get it, we eventually stop doing that thing.
Losing weight is no different. If we don’t get positive feedback in the form of results, we abandon ship.

Positive feedback supercharges our motivation and heightens our focus. The more positive feedback the better.

While seeing positive feedback in the form of actual weight loss is ideal, seeing it in other forms can be just as powerful.

Strength gains can come pretty quickly, especially if you’re new to it. Going to the gym and being able to lift more weight every week is not only motivating, it’s highly empowering.

The process of losing weight should be an empowering one. Feeling capable, and seeing evidence of your ever growing strength provides empowerment by the boat load.  This will motivate you to eat better food, get enough sleep, and continue to workout regularly; all of these things contributing to your goal of losing weight.

Losing weight can be an overwhelming process, but it doesn’t need to be. Focusing your efforts on building strength will not only burn more fat than you would without strength training. You will also boost your performance in and out of the gym, build physical and mental resilience, and create a powerful positive feedback loop to keep you motivated throughout the entire process.

When you decide to lose weight, avoid the confusion and follow this potent piece of advice.

When in doubt, get stronger.

Written by Mitch Heaslip, FFL Results Trainer 

4 Strategies to Enjoy the Holidays Without Blowing Up Your Waistline

’Tis the season for egg nog, deserts, meals of epic proportion, and of course, booze. 

All of these things are magnificent. Slap on some quality time with friends and family, and you have most people’s favorite time of the year. 

This is also the time of year when we tend to gain the most weight. 

Some studies suggest people gain an average of 7 lbs between Thanksgiving and Christmas. Others suggest it’s 5 lbs. 

This doesn’t even include Halloween and New Year’s Eve. 

By the time the holiday season is over, we’ve done some serious damage to our waistline, just in time for spring to roll around a few months later. 

I would never suggest you delete things like deserts and alcohol from your holiday festivities. 

That would make me a hypocrite since, if I’m being honest, I have been known to have an annual competition with my cousins to see who can eat the most at Christmas dinner. 

Complete with before and after weigh-ins to dictate the champion, followed by any amount of alcohol I can pour on top of my newly conceived food baby. 

I do have some fool-proof strategies though. 

These are strategies that have helped many of my clients not only make it through the holidays with minimal damage. It also allowed them to enjoy all the debauchery and gluttony that accompanies this time of year. 

Strategy 1: Pick Your Battles

Let’s be honest. Do you really need to eat en entire plate of sugar cookies for 8 days in a row? 

Most of the weight we gain during the holidays can be eliminated if we just pick our battles wisely. 

This means picking the days when we should forget our nutrition plan and enjoy the festivities, and tightening up on the other days. 

Between Thanksgiving, Christmas and New Years eve, try picking 5 days which you can relax and enjoy the holiday food and drinks. Get back on your usual eating plan on the other days. 

5 days in the grand scheme of things will hardly make a dent. So kick back, undo your belt and crack open another beer. 

The trick here is to actually schedule your relax and enjoy days. It’s way too easy for these days to bleed into the next day, so make sure to go in with a plan. 

Strategy 2: Eliminate Grazing

If you’re going to eat yourself into a coma, at least enjoy it. 

Way too many of our holiday calories are consumed mindlessly picking at desert and snack plates. 

Laying out this simple ‘no grazing’ rule means you’re totally conscious and aware of the food you’ll be eating. 

Instead of consuming 2000 calories without even thinking about it, save them for meal time. 

Once meal time rolls around, strap on your bib, change into your sweats and enjoy. 

Strategy 3: No Booze Until 6 p.m

Or 4 p.m, or 8 p.m. 

The time you choose isn’t important. What matters is you’re cutting your calories-from-booze down to a fraction by not consuming fire water from morning to night. 

Creating a No Booze Until a Certain Time rule will allow you to enjoy the lovingly warm embrace of red wine or whiskey. But it will also minimize the weight you gain this holiday season. 

Strategy 4: Do Something

You’re going to be super-charged with calories during the next several weeks. You might as well take advantage of that and go set a strength record in the gym, play some hockey or take a long relaxing walk. 

You don’t have to maintain your regular gym schedule during the holidays, but by working in some type of physical activity during the day you’ll burn off some of those calories by putting them to use. 

Also, if you remember going back to work after last years festivities feeling like a bloated mess, incorporating some daily activity will help you feel better when this is all said and done. 

The goal is simple: 

Enjoy the heck out of the holiday season, but come out the other side with minimal weight gain, feeling great, and ready to crush your fitness plan in the months ahead. 

Taking a super strict approach to your holiday eating is unrealistic for most of us. 

And to be honest, doesn’t sound very fun. 

But by implementing the above strategies, you can eat, drink and be merry without throwing your hard work in the gym out the window. 

Written by Mitch Heaslip

FFL Results Trainer

Fat Burning Nutrition Made Simple: Here's How It Works

You want to burn fat, I want to burn fat….everyone wants to burn fat.

But there aren’t a lot of subjects more confusing than burning fat.

Unfortunately that’s by design. The fitness industry has a knack for taking simple concepts and crossing the wires to the point of mass confusion.

And to find the answers you need to buy this E-Book.

Only $50 dollars.

Kidding. I’m going to lay it out for you below.

I just have one condition.

Promise me you’ll take this info, even just some of it, and apply it.

Deal?

Deal.

This is how to use nutrition to burn fat as effectively as possible.

Energy Balance and Macronutrients

Key Points

  • Your body weight is ultimately dictated by your energy balance, which means the calories you take in via food compared to the calories you burn throughout the day during your workouts, and other activities, etc.
  • Its possible to gain fat, even if you eat only “clean” and quality food.
  • If you want to lose weight, you need to eat less than you’re burning. But not too much less.
  • If you want to gain weight, you need to eat more calories than you’re burning.
  • Macronutrients (protein, carbohydrates, fat) need to be balanced properly to burn fat and build/ maintain lean muscle tissue.
  • Why do you need each macronutrient, and roughly how much you need (expanded on in the video).

Insulin Sensitivity

Key Points

  • Insulin sensitivity or resistance plays a major role in your body fat levels.
  • Insulin resistance means your body isn’t utilizing insulin effectively, and could be considered pre pre diabetes.
  • Insulin resistance means your body isn’t absorbing glucose properly, and it is more likely to be stored as fat.
  • Insulin resistance causes a huge list of negative issues that relate to your weight and body fat levels. (watch the video ;) )
  • How to improve insulin sensitivity.
  • What to stay away from if you want to avoid becoming insulin resistant.

Inflammation

Key Points

  • Inflammation is exactly what it sounds like: swelling, bloating, all over your body, but felt in your gut and joints.
  • Inflammation can inhibit your body from burning fat.
  • Inflammation causes insulin resistance (see above).
  • Fat gain and inflammation is like a vicious cycle. Fat gain causes more inflammation, and inflammation causes fat gain.
  • Inflammation affects the brain, causing leptin resistance. This hormone, leptin, is a hormone that signals to your brain that you’re full. Leptin resistance means your stomach doesn’t get the message.
  • How to manage inflammation (expanded on in the video).

Hydration

Key Points

  • Hydration doesn’t directly affect fat loss, but indirectly it has everything to do with fat loss.
  • You are water. Yet 75% of Americans are chronically dehydrated.
  • Just a 2% drop in hydration decreases coordination, slows down your thinking, and affects your memory. It also slows down your muscle response, decreases your strength, and causes cramping.
  • Dehydration is the most common cause of the afternoon sleepiness many of us tend to suffer from.
  • Dehydration disguises itself as sugar cravings and hunger.
  • Dehydration causes your liver to work extra hard to help out the kidneys. This causes the liver to put it’s other job, metabolizing fat, on hold while it helps out the kidneys. That means less fat being burned.

Nutrient Timing

Key Points

  • Nutrient timing is the time of day you eat your meals/ certain nutrients.
  • Most people don’t need to worry about nutrient timing, since it’s a detail and falls below the previous four topics in terms of importance.
  • Proper nutrient timing improves your nutrient partitioning, which means it dictates what your body does with the food you eat; store it as fat, or use it as energy or to rebuild muscles.
  • 1–3 hours post workout is a prime time to eat the majority of your carbohydrates.
  • There is a link between people who eat a lot of protein in the morning with people who have lower levels of body fat. This means breakfast is usually a good idea, and it should be rich with protein.

Final Thoughts

When it comes to burning fat and building a strong body, nutrition doesn’t need to be complex.

There are no secrets or ‘weird tricks’.

This stuff is simple, really.

What matters most is that you take it and apply it.

Written by Mitch Heaslip

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WANT TO SEE WHAT WE CAN DO TOGETHER? 

Meditation for a Leaner, Stronger Body

I first discovered meditation about 5 years ago during one of the more stressful periods of my life. 

I have a neurotic mind, and rumination is my worst enemy. I had trouble sleeping at night so I listened to guided meditation videos to calm my brain down enough to get some rest. 

Eventually I realized that meditation was not only an effective tool for falling asleep, but it was a powerful way to start my day.

These days, I don’t do anything until I meditate. 

But like anything else, you don’t fully appreciate the benefits of meditation until you miss a few days. 

Which is what I did last week. And the results were borderline disastrous (at least it felt that way). 

By day 3 of no meditation I could feel the tension building in my stomach and stretching across my chest. My capacity to do work got smaller by the day, and I needed more time alone to charge my batteries. 

Being a personal trainer, being around people and showing up with a mountain of compassion and love is mandatory. 

No meditation. No bueno.

                                              Yup, we're sticking with the cat theme

                                             Yup, we're sticking with the cat theme

For me, meditation is mandatory, and last week confirmed that. If I were given the choice to skip breakfast or skip meditation, I would skip breakfast. 

And I get hangry. It would ruin my morning. But still, meditation before everything. 

We know that our mental health is a fragile thing, and it’s to be taken seriously. And having the ability to show up with presence, patience, and focus is a huge benefit. 

But I help people build lean, awesome bodies. So let’s explore why I recommend meditation to all of my clients. 

We Eat Our Feelings

That’s a weird phrase, right? Eat our feelings? You can’t actually eat feelings. 

But how we feel dictates what we do, and the fact that we have feelings does cause us to eat. 

Picture it. It’s Wednesday afternoon, and all hell is breaking loose. 

Your kid pooped his pants at school (or whatever kids do to stress you out), your boss hit you with a surprise deadline that’s less than reasonable, your brain is fried. No, it’s scrambled. 

When you finally get home, you’re starving, anxious, and your shoulders feel like they have bombs about to go off inside them. 

You know good and well you’re working hard to lose weight, but at this moment you don’t give a flying fox. 

In response to all of that, you annihilate the entire box of Cinnamon Toast Crunch (the best cereal of all time, by the way.) 

See, meditation doesn’t help your kid make it to the bathroom on time, or stop your boss from being a jerk. But it does increase your capacity to process and handle all of that. 

That means you make better food choices based on your actual goals, instead of based on the fact that you need to feel better now before your shoulders explode with tension. 

Recovery is Half the Equation 

Training to build an awesome body requires hard work, and your ability to recover from that hard work. 

Stress and anxiety crush your ability to do either. 

All that stress we carry around with us sucks away at our energy stores like a parasite. 

That means you aren’t showing up to your workouts with a full clip of ammo. 

It also means you aren’t able to recover fully from your workouts because your energy is being used to worry about that report that’s due Friday, or your sister-in-law’s cryptic but subliminally insulting Facebook status. 

Meditation will boost your productivity in the gym, and super charge your ability to recover between workouts by keeping stress to a minimum. 

I Want My Clients to Be Happy

I don’t want to over step my bounds here, but I assume you want to be happy too. 

Here’s the deal. Here in North America, we’re the biggest group of sad sacks on the planet. 

Sure, we have all the food and shiny cool things. But we’re weighed down by those things as well. 

Our lives move lightening fast, we face a certain pressure to provide, perform and keep up. 

This can cause a lot of unhappiness. 

Meditation helps you clear the outside noise and get back in touch with what’s actually important to you. 

This helps you stay happy. 

And that’s important. 

I’m far from a meditation guru. Really, I’m just a guy who found a way to manage my neurotic mind, maximize mine and my clients training, and maintain a higher level of happiness. 

Meditation is my cornerstone habit, and it’s a crucial aspect in my clients fat loss plans. 

By helping them train harder, recover better, and manage their stress, they’re able to build leaner, stronger bodies.