There is a Secret

Sometimes, there really are secrets…

This is one of those times and one of those secrets. The secret, that most women have been lied to about.  The secret to losing weight, gaining strength and confidence and getting stronger is to EAT. EAT carbs, EAT fat, EAT protein and LIFT weights.  Unfortunately our society has been telling young women for decades, “if you want to look good, don’t eat”.  That leads to reduced muscle mass, which leads to a slower metabolism and having to eat even fewer calories and in general being miserably “hangry”.

The good news, the SECRET, is that you can fix it. It doesn’t happen overnight, but then again nothing of real value does.

If you would like help and are ready to stop starving yourself and worrying about what the scale says every morning, let me share with you our Little Black Dress Contest.

You will be rocking that black dress, not because it’s a size 4,6, 12  or whatever… but because you have the confidence in your own skin knowing you’ve earned it. You’ve worked hard to build strong muscle and regain that healthful feeling – then it won’t matter what you’re wearing. You won’t give a crap about looking like some stick figure women on a fashion magazine cover who’s been airbrushed, photo-shopped and touched up to look “perfect”.  You’ll be healthier, stronger, and full of the energy you need to enjoy you and your life.

The Black Dress program is being offered at ALL these times:

  • Mon, Wed and Fri: 5, 5:45am, 7, 7:45am, 9 and 9:45am
  • Tue and Thur: 5am, 8:30am, 5:30pm
  • Sat: 8am
  • AND includes YOGA (because every women needs a little time for herself… just to prepare mentally and physically to meet her daily demands) every Thur at 9:30am and Sun at 3:00pm

We are giving this program away for $197.

(First Five people registered receive a Private One on One Coaching session.)

You get 15 sessions to use however and whenever you want over the 6-week contest (Oct 6th – Nov 17th). Plus, if you use all 15 sessions you get your name entered into the drawing for a $250 Prize.

If you are open to this secret and want to make a change, but one that will last much longer than 6 weeks, contact Kari to find out how to get started; Kari’s Email

No more secrets, no more lies and no more stressing over the scale or the size of the dress.  Just feeling confident, vibrant and more like YOU.

Hope to see you on the other side,

Coach Jeremy

P.S. All new members receive access to one of two Introductory Classes. This way you can come into your first session knowing fully what to expect, armed with the technique and form to keep you safe and having met and made other friends getting started with you.

Have a Team

Nobody does anything truly amazing without teams. That includes getting in shape, losing weight and STAYING healthy and strong.

Having a strong team isn’t just about sports and it’s not reserved for the business world either. I’ve always been a huge believer that you are a product of those people you spend the most time with. But never before have I spent so much time thinking about my own personal team as I did a few weekends ago.

I decided to take my staff on a little retreat. We had a GTS client offer their new home at the beach for an insanely discounted rate and so it was the perfect setup.

I had a full day planned on Saturday, starting with a group workout on the beach. We haul a dozen or so Kettlebells to the beach, setup cones, music and get ready to kick some major butt. I’m telling you… this is what I LIVE FOR! I know I know… some of you are rolling your eyes about working out on vacation instead of waking up with a bloody mary and ending the day with a pina colada (don’t worry, I’ll get to that part of the story in a moment).

Shortly after beginning I totally throw out my back, I’m hoping its not bad but after a few minutes I can tell it’s going to be painful.

L0ng story short, I was officially down for the count and moving around like an 80yr old man. My TEAM, of course, pampered and took care of me including “driving Ms Daisy” 5.5hrs back to Senoia so Brandy could do the same.

As we sat and had pizza together, yes we had pizza and yes I even had a Sam Adams or two. I figured the Sam Adams would ease the pain. During our “cheat meal” we discussed my team… not my GTS team of amazing coaches but my support team in my own fitness journey.

You see, I have a team just like so many of you. The problem is thinking that just because I’m in a good place or that a couple of things have changed for me I don’t need them anymore. I think that most people, myself included, don’t like asking for help and especially when things are going well.

After meeting and using a couple of local chiropractors as well as a deep tissue massage therapist I began feeling much better, so much so that I made an error and STOPPED seeing them.

BIG MISTAKE… it has taken this 4th back injury for me to say, “You know what, its okay to have a team that I see to be PRO-ACTIVE and stay healthy and strong rather than waiting and being RE-ACTIVE”.

So my question, and the point to this long story is this, Who’s on your team? Who do you have that keeps you healthy and strong both mentally and physically? Do you only see them from a RE-ACTIVE position (meaning you’ve gained the weight back or injured yourself or allowed those mental demons to control your thoughts)  or do you stay consist and use Your TEAM in a PRO-ACTIVE way?

This weeks mission, “should you choose to accept it” is to write down three people that are on your health and wellness team. If you don’t have three, find at least one person you can add to your squad. Examples might be;

  1. Got back, neck or structural issues, find a good chiropractor. Struggling with some recurring physical issues, go see a Physical Therapist (I recommend Miranda Henry at Precision Physical Therapy). As she has really helped me over the past 10 or so days.
  2. Need a deep tissue massage. Use my friend Marc Turan.
  3. Looking to lose weight, gain strength and need a supportive atmosphere to feel comfortable while you do it? Contact Kari and find out if GTS is the place for you. We offer more than 25 times each week so I know we have a time that will fit your schedule.

Don’t do what I did and always be RE-ACTIVE, stay one step ahead of the challenges that are sure to come by building your a-team.

This week and always, 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.

P.P.S. Pinched for time, worried about joining a workout facility? Here’s a great Home Workout that you can tailor to your fitness level:

Warm-up with: Elbow Planks (10 seconds on, 3 seconds rest x 6-8 rounds based on your fitness level)

  • 12 Squats
  • 10 Bridges (feet flat on the ground, knees bent and press your hips straight up into the air, squeeze your glutes at the top)
  • 8 Push-ups
  • 6 Sit-ups
  • 4 Mtn Climbers (or Hand Plank, basically the top of a pushup and try to lift one leg at a time, 4 each side)

If you feel good after the Mtn Climbers, start working your way back up the list in reverse order. If you need a few seconds break take it, then start again at the top.

Based on your fitness level, and not over-doing-it if you haven’t worked out in awhile, shoot for 3-4 rounds and then make sure you STRETCH after the workout is over. Then, as always, refuel your body with the right balance of carbs and protein. I recommend Advocare’s Meal Replacement Shakes (perfectly balanced with 220 or so calories, 24 carbs and 24 grams of protein). Live in PTC, come by our studio and you can pick-up 1-2 packets to try them out.

 

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.

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.