S.T.R.O.N.G.

“I pick things up, I put them down”… If you’ve never seen the Planet Fitness commercial where the huge meat head guy answers all questions with this phrase, be sure to look it up. It’s hilarious.

This week I’m going to make it short and sweet. This phrase/acronym means so much to me that I hope at least one of the letters will resonate with you.

S – Stay the Course (no matter what, stick to your plan because jumping around and trying stuff doesn’t work)

T – Be Tenacious (hold tightly to your goals and just don’t let go of that dream)

R – Reach for the Stars (you CAN get your pre-baby body back and you CAN do amazing things)

O – Overcome Obstacles (be prepared because you know stuffs going to happen, birthdays, vacations, etc)

N – Never Give Up (even if you hit a plateau and can’t seem to make that final push to the goal, DON’T QUIT)

G – Good Leads to Greatness (don’t try to be perfect at first, good things done consistently lead to great results)

If one of these words spoke to you, write it down on a post-it-note and place it somewhere you are going to see multiple times every day.

Strong isn’t just about picking heavy things up and putting them down, it’s about being prepared both physically and mentally to pursue greatness. Greatness both with your physical body as well as your mental strength.

I hope you have an amazing Labor Day weekend and a STRONG week ahead.

Coach Jeremy

P.S. If you are not on the Monday STRONG Emails, Email Kari and she can add you to this list.

Being a Slave to the Scale

Are you a slave to your scale? Do you make decisions about food, exercise and even the clothes you wear based on ONE number you see each morning?

Over the past 10 years I’ve had dozens, if not hundreds, of clients that allowed a single number to determine their outlook for the day.

I’m here to tell you it’s got to stop and it CAN! With THREE simple steps.

Step #1 – Move the scale out of the bathroom so you don’t look at it every morning. You will be surprised at how impactful this can be.  See Pam’s story about moving the scale and making this shift and becoming so much happier (and healthier I might add) because of it.

“Random… but mac moved the scale in my bathroom yesterday. I had moved it out over a year ago because I used to be a SLAVE to the scale. Like would weigh myself EVERY morning first thing. Then after I peed. Then after dinner. And many times throughout the day. For YEARS!!! Half a pound gain would make me lose my mind. Half a pound loss would validate me. Anything over 125lbs would Shut. Me. Down. I’d skip meals to get back under. My goal was under 120…. always stay under 120. At one point in college I weighed 105… and I was proud.  So proud. To the point where I wanted them to change it on my drivers license so it was documented. Today I stepped on the scale just because it was there and saw this and was like “cool whatever” and stepped back off. For the first time in my life I give zero F—‘s about what the scale says. Zero. Because I kick ass in class. Because I keep a decent pace running. Because I make the best food choices I can without being a slave to tracking. My validation doesn’t come from a number on a scale anymore and to me that is HUGE. But I know it’s because of the confidence and validation I get in class and in what y’all have shown me I’m capable of… “

 

Step #2 – Think about yourself in terms of being strong rather than being skinny. I’m not talking about being strong like Arnold or strong like The Rock, but strong mentally and physically. Strong enough to get down on the floor and play with your grandkids, strong enough to walk 18 holes and still have the energy to be engaged with your family at the end of the day.

Step #3 – Hire a coach who will challenge you in more ways than losing 10lbs, someone who will see your full potential and won’t accept you selling yourself short anymore. But they also see where you are at right now in your journey and can lock arms with you every-step of the way. A coach, a mentor, a friend.

These three action steps will free you of the chains of slavery to the scale. Listen to me… you know when your body is changing and it has nothing to do with a digital reading on some machine that sits on the floor. Your clothes and your energy tell you more than a $20 machine you bought at Wal-Mart.

Look at the three steps above, #1 should be simple but #2 usually occurs after you’ve completed #3. If you are looking for a coach to meet you where you’re at in your journey and then take you to where you want to be Email Kari for your free consultation. Its on the house, and your chance to see if GTS is the right place and has the coaches to help you break free!

Be STRONG my friends.

Coach Jeremy

P.S. If you are not on the Monday STRONG Emails, Email Kari and she can add you to this list.

Protein Banana Bread

Ingredients:

  • 1 1/3 cups vanilla protein powder
  • 1/2 cup stevia powder (coconut sugar works too)
  • 1/4 cup coconut flour (or brown rice flour)
  • 4 tsp baking powder
  • 1 1/2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/4 tsp salt
  • 2 ripe bananas, mashed
  • 3 egg whites
  • 1 whole egg
  • 1 tbsp vanilla extract

Directions:

  1. Preheat oven to 350 degrees and grease a loaf pan with either cooking spray or butter
  2. In a large bowl, combine protein powder, flour, salt, cinnamon, baking powder, nutmeg,  and wisk together.
  3. In a separate bowl, combine mashed banana, egg whites, and vanilla until well combined.
  4. Add wet mixture to the dry mix and stir with a spatula, trying not to over work it.
  5. Pour into loaf pan, sprinkle with coconut sugar and bake (keeping a close eye) for up to 50 minutes or until knife inserted into the center comes out clean.  Cool and slice into 8 pieces.

1 slice: 150 Cal, 1g Fat, 24g protein, 14g carbs, 7g fiber

Rituals and Routine

Many of you know that I recently made a big decision in my business and it really changed my morning routine that had been pretty consistent for close to 9 years.

I recently decided that I would remove myself from leading classes at GTS. It’s been a challenging, humbling, crazy experience and many things I had planned on. What I didn’t anticipate was the depth to which my morning routine would impact my days and my mental outlook.

After so many years of setting the alarm at either 4 or 5am I no longer “HAD” to do this to get somewhere. At first it felt amazing, but something started to change.

Over the course of a month or so something started to shift, my workouts were not the same, my attitude at home with Brandy and the kids wasn’t very good and in general I just wasn’t myself. I was struggling with “happiness” and as hesitant as I am to share that publicly it was true.

There were a few things at play here, but the big thing I knew I had to change immediately was my morning routine. Did you know that almost all super-achievers in this world are early risers? Did you also know the vast majority of them also spend time in SILENCE, MEDITATION OR PRAYER? Tim Ferriss (author of “4-Hour Work Week” and “4-Hour Body”) has studied hundreds of these high achievers (Oprah Winfrey, Arnold S, Will Smith, etc..) and one of the only common themes for all of them is this early morning routine.

I made the decision one month ago to change, or regain my morning routine, back to getting up early and starting my day with specific intentions. The difference has been absolutely amazing. Not only in business, but my personal life as well.

The reason I’m sharing this with you isn’t to get you to wake-up at 5 or even 4 am, but rather to show you how impact-ful routines and habits can be in your life.

What area of your life could benefit from either establishing a new routine or habit? What if you decided that every morning, on your drive to work, you would turn OFF the news or radio and turn on some positive training that’s specific to your goals? I call this Mobile University and the 20 minutes going and coming to the gym are so helpful.

Routines are so powerful, they can drive and push you slightly closer to your goals or they can slowly push you downward into a state of mind that’s detrimental to everyone close to you.

Your Mission, “should you choose to accept it”: Focus on one habit or routine that needs some improvement.

Here are a few ideas to get you going:

  1. Immediately after waking up, drink 8 ounces of water. Our bodies are totally dehydrated after sleeping and this simple routine will refresh your mind and jump-start your day.
  2. Enroll in Mobile University. Find a podcast in your industry (or something that inspires you) and listen to it in your car. Heck, just turning off the news will put you in a better mood.
  3. Make one phone call to someone special in your life, that you don’t get to see very often. Carve out 10 minutes during your lunch break and make the call.
  4. As your shower is warming-up, take 5 minutes and stretch a tight area on your body. For me, its always my hips. Just a little tip, if you have kids at home, lock the door or do the stretches with your clothes still on… I’ll leave it there 🙂

This week, focus on revamping, improving or tweaking just one habit or routine. Sometimes the impact is immediate and sometimes it takes a little longer so make sure you stick with it.

Be STRONG my Friends!

Your Coach

Jeremy

If you have a comment or question, please reach out, I’m here to help. If you aren’t on our Motivational Monday list, EMAIL KARI to gain access to this weekly encouragement and challenge.

Foil Packet Garlic Steak & Potatoes

Ingredients:

2-2½ pounds top sirloin steak, trimmed and cut into 2½-inch pieces (Chicken works great too)
1 pound baby yellow potatoes. quartered (about 1 inch)
3 tablespoons olive oil
salt and pepper, to taste
1 tablespoon minced garlic
1 teaspoon onion powder
1 teaspoon dried oregano
1 teaspoon dried parsley
1 teaspoon dried thyme
fresh chives for topping

Directions:
In a large bowl combine steak, potatoes (works best if you boil these for 5 minutes first), oil, salt, pepper, garlic, and seasonings and combine. Divide steak and potatoes between four pieces of foil (about 12 inches worth), then wrap the foil tightly around the contents. Bake at 425 degrees for about 20-25 minutes until cooked through. Check before 20 minutes if you want the steak on the rare side.