At one point in time, we thought it was impossible to run 1 mile under 4 minutes.
Because at that time, no one had ever achieved it before.
Until someone did.
After Roger Bannister broke the 4 minute barrier, 4 minutes has officially been broken more than 1,400 times!
Often when we think something isn’t possible, it prevents us from taking the action ourselves.
But when see other people achieve what we want to achieve, we forge ahead because we KNOW it is in fact, possible.
They are our limiting beliefs. And these limiting beliefs hold us back from achieving our full potential.
The same stands for our health and fitness.
We often think or ‘believe’ we are too busy.
We don’t have time.
Or ‘nothing ever works for me’ – which prevents us from being a true high performer and becoming our “ultimate self”.
I wanted to share one of my clients, Niels.
He ‘used’ to think the same, until he made a decision that was NOT the kind of life he wanted to live anymore and took control. He took responsibility just like in this work. And made himself his own project of success.
I’m sharing some of his own words:
For as long as I can remember, my goal was to be successful in the corporate world. Working 7/11 (7am – 11pm, 7 days a week), setting personal goals to pursue the next promotion, acknowledgement or ticking off the next must-have box to take that additional step on the corporate ladder. My business life was my private life.
The realization that a goal change has to start from a personal point of view in getting a more work smart methodology was needed.
I looked around to prioritize my personal goals. Fitness scored high as a means to get back on track. But like in my own line of business, I needed professional guidance. I had no clue anymore on how to make this transformational change as I did not see the light at the end of the tunnel. It was a leap of faith of Armageddon proportions for me. Simply ‘going to the gym’ was not what I was after, as this lacked the motivational push and professional guidance I needed so desperately.
Dan Remon, has exceeded expectations in setting new, sustainable and measurable goals in my private life. They have even made a positive impact on working smarter on the work floor. By using a strategic plan based on nutrition, power, strength, conditioning and rest, my life has really turned upside down. Pumping iron as hard and fast as one can is not their priority. Setting attainable goals, one step at a time, assures a path of measurable success and with a responsible way to grow further.
- Increased my mental health by not taking medication, pills, vitamin supplements;
- Sleeping much better (sleep is so important);
- Do more work in less amount of time, beneficial for my own corporate goals;
- Lost 30 kilos by fasting, regulating eating patterns and being carefully coached…in a period of 10 months;
- No calorie counting, standing on scales to see progression (or getting depressed by not seeing progression);
- Being appreciated for taking that step in becoming a better, healthier me;
- The excuse of ‘I don’t have time / no energy’ to work on my health is no longer in my vocabulary.
Our clients speak for us.
You can read Niels’ own full story here:
I love to share the amazing success stories of my clients. It’s the on thing that defines my 20+ years in the industry and constant pursuit to identify what helps clients guarantee their results. It’s more than training and nutrition, and when the system is implement, these are the kind of results you can expect.
“From the first time I walked into Aspire I knew immediately that this was where I could get the guidance, education and support to help me achieve my lifestyle goals.
The entire team instantly made me feel at home and at ease. My trainer who had been allocated to me, Jun, was sitting waiting in reception as I arrived which went a long way to breaking the ice as I commenced my PT sessions.
In the short 6 weeks I’ve been with Aspire I’ve seen very positive weight loss results which have changed my mindset on how I attack each day with more energy and positive attitude, the training sessions are fun and there is a good spirit of camaraderie and community throughout the gym both from the coaches and the other members.
In addition some very good nutritional advice has added to the overall positive results we’ve achieved in such a short time frame. I’ve lost 24kgs so far 🙂
Aspire is one of the few that actually do what they say! They commit to you to make it happen!”
UPDATE: I’ve now lost 45kgs over the last 12 months and can’t be more thankful to the incredible team at Aspire who truly know how to transform lives.
This comes down to the follow key components of his strategy:
- Commitment to the process
- Building a structure around his lifestyle
- Creating a network of support and accountability
- Science based approach to habit creation, nutrition, movement
- Setting specific goals
- Planning ahead even on travel
- Doing something EVERY day, even if its 5 mins
- Booking sessions a month in advance – see your future
- Working a professional coach
- Tracking sleep, nutrition and results
Want to see more of our amazing successful clients? Click Here
And if you need some help to crate your own success story, fill out the form below and let’s have a chat.
The Fitness industry is seeing fast growth and a shift in the popularity of getting fit, strong and active. Which is good for everyone. A large increase in the number of active people wanting work out. Equally we are seeing many who are still frustrated with the lack of results, even though they are training consistently and eating clean (for the most part). Those physique transformations just aren’t happening for many.
So let’s dig deeper in to 3 fitness mistakes many women are making that needs to change. Here we discuss 3 specific areas that you need to consider in achieving better weight loss, fat loss and body transformation goals.
1. Random Classes
Move more (eat less) – with the increasing trends of the fitness industry, subscription-based classes services and openings of new gyms on every street corner there is something for everyone. And our programmed consumer behavior ie: Shiny object syndrome leads us to think that more is better. That variation is better. Thinking “I get bored easily and I need variety to keep me motivated – “I want to try this class, “Ooooh, new studio is opening, I need to try it” and “Wow, promotion, I’ll do that this month.”
Unfortunately, this ‘randomness’ leads to average and random results at best.
– Can it work. Maybe.
– Does it work? Sometimes, for some people, but rarely.
– Is it the most effective method? Unlikely.
Here is the key point. If you just want to stay active, burn some calories, move more and be healthy and you don’t have specific goals you want to achieve, then that’s cool. Keep doing what you enjoy and what motivates you.
However, IF you have specific goals and you want to achieve a specific body shape, lose body fat, perform better and the ‘random’ approach isn’t working for you….
Instead Do This:
Get structured with your Strength Training. Smart strength training is progressive. Progressive overload means your body is given a consistent and similar training stimulus that your body and nervous system can adapt too. Gradually increasing the training demand either through load, tempo, recovery, volume, intensity of contraction – over time – is what builds a strong, lean and athletic physique.
Find the BEST coach to help you program the smart way, that you enjoy and that gives you the mental focus, accountability and results. Not all workouts are the same, neither do they give you the same effect. Focus on build your metabolism, not just burning calories.
2. Not Eating Enough
Most nutrition education you read about, diet plan downloads and celebrity diet plans are not tailored to your needs and preference. Most just look at reducing calories, leaving you feeling just, blaaa. You may ‘think you’re in a deficit, but everything else slows down too because you’re not ‘fueling your system’ to perform better. YOU can learn exactly how to eat for results in our Women’s Fitness Program.
With all the ‘misinformation’ out there on nutrition, the biggest point you need to realize is, don’t be afraid to eat! It’s not only what you eat, it’s how much, when and how that relates to you, your genetics, how it makes you feel, your training methods and… what you want to achieve. It’s like a fire.
a) You put kindling (small twigs) and the fire will burn out fast.
Problem – Not eating enough.
b) If you add big logs before the fire is truly burning, the flames will go out.
Problem – Eating too much either portion size or type of food / wrong macros).
c) If you add the right fuel but it’s wet or damp, it won’t catch fire.
Problem – Liquid meals / shakes / smoothies.
You need to find the optimal type of fuel, at the right time for the results you want. Dial into your personalized nutrition plan with one of our Nutrition coaches. Learn what works for you, apply and have the right strategies for life, not just for a month 🙂
Instead Do This:
Start tracking your nutrition along with the TYPE of training you are doing and monitor the results. Rather than counting calories, look at meal frequency, and your macros. The TYPE of foods you’re eating. Genetically, we are all different and will respond to a different Macro plan than the next person, your friends or any general plan you download from the internet.
The ONLY way is to focus on YOUR specific strategy, tweak, refine, track and then you will find your ‘sweet spot for nutrition. Then optimize and amplify your results.
3. Not Creating a Metabolic Effect.
Too much cardio, or just random HIIT based volume is probably not going to give you the results you want. You’re just burning calories which usually does not achieve the metabolic effect you need to change your physique.
Is it better than nothing? Sure. However, When you ‘think’ you’re doing HIIT, you’re probably not. HIIT (High Intensity Interval Training) is and needs to be exactly that. High Intensity. That means training at a heart zone or RPE (Rate of Perceived Exertion) of 8/10.
It’s just not possible to train at High Intensity of that level for 45-60 minutes. You miss out on that metabolic effect because overall you’re just working volume over time. Day in, day out. Your body doesn’t adapt or think it’s doing anything that it needs to work hard for or to improve on.
I get it though, you work out with your friends and it’s fun. And that’s fine.
However, the question is – Are you really getting the results you want?
Instead Do This:
You can still do get a class in a couple of days per week for fun, and get that volume-based training done. Try to add 2-3 structured and specific strength training sessions per week on alternative days. Even better, prioritize your Strength training 3 days per week, then add your additional classes, HIIT, Yoga, Pilates, cycling, bootcamp etc around your STRENGTH days.
Alternatively, find classes that FOCUS on strength. Like Aspire’s HIRT (Not HIIT).
HIRT – Stands for High Intensity RESISTANCE Training. Sometimes known as HIST (High Intensity Strength Training) Main point is Intensity doesn’t mean you have to be doing high volume and high reps, which most classes are. Instead we build Intensity through strength and resistance training. Higher loads, slower rep spread and more fatigue and more effective metabolic adaptation for better results. Which creates the metabolic response you need to get strong and lean.
That’s Why we created a specific Women’s Strength Training Program. Design by women, for Women. More than just ‘working out’, you learn exactly how to train, how to lift and how to eat strategically to get lean and strong. Remember, the key factor for transforming your physique is all about hormones. You need to optimize fat burning hormones and reduce the hormones like cortisol and insulin – which makes you store fat.
So if you want to elevate your results and learn how to optimize your hormones through strategic training and nutrition, then this program will be a game changer for you.
It want to test our a real strength training program for women that delivers results in Bangkok?, connect with us below:
Busy lifestyles, deadlines, stress, the desire to be crushing business and create wealth or even just struggling to stay ahead is the reality for many of us.
It’s work. It’s business. And it’s what many accept as just the norm.
In addition, most also accept that they are so busy to invest any time or energy into their own health, fitness and well-being.
Holding on to the belief that “I don’t have time, I’m too busy, And I’m too tired to exercise”.
What happens next? Well, it’s not just next, it’s usually years, if not decades later that many busy professionals reach break point.
Overweight, highly stressed, moody, and not sleeping well.
Sometimes coupled with a health scare of high blood pressure or where the third doctors lead to the final statement. “You have to do something about it now”.
These common beliefs are two-fold.
- You don’t know what you don’t know. So if you don’t take the first step to be are aware and resourceful to ‘find’ new ways, better strategies to achieve a goal, then you never start.
- It simply means your values are not aligned with your higher objectives. Or one might think it’s important but it’s not high enough no the value list to do anything about.
Let’s dive into a couple of quick solutions, or belief shifts to overcome the most common excuses or beliefs that prevent busy professionals, and executives from losing weight, start implementing an effective health and weight loss program that is sustainable.
that is super essential to many busy people, especially executives, entrepreneurs, and busy professionals that still want to perform at their best., lose weight, get back in control of their health and find better ways of achieving higher levels of health, energy and success.
Most high performers want to be healthy, fit, and focused. Be able to integrate work life balance and have the energy, to be successful. They want to lose weight, get leaner, get fitters, and have the ability to perform optimally given the pressured of work and success.
Now with burnout, meaning deadlines, busy travel schedules, and entertaining, it’s inevitable that when the focus of life is all on business, reaching deadlines, creating wealth, our health becomes a second priority. That is usually because our common beliefs, and especially those that are held by busy professionals is that I don’t have time, I’m too busy, I am too tired, I don’t have enough energy. And this is where we need to reframe or look at a different mindset to now become resourceful, or at least gather new information, a new perspective. And a more effective strategy to achieve specific health, energy, weight loss and mindset objectives that combat and work with all of those common excuses.
The first excuse, or limiting belief is I don’t have time.
That’s because our belief for most people is that for any exercise or health endeavor to be effective, we need to invest a lot of time and energy into the process. Thinking we need to be at the gym for 60 minutes, five days a week, for it to be effective is myth number one. To combat that, we found that without busy professionals, what’s more powerful, what’s more influential in achieving weight loss, or getting lean or maintaining a good ideal body weight is more about the process of routine.
We found with our busy professionals that their morning routine, whether it be two minutes, 10 minutes, seven minutes, or 15 minutes, if we can create a consistent habit of movement, first thing in the morning, it’s not only going to develop sound routines, it’s also going to help us build a certain level of momentum into achieving and implementing more consistent habits later on in the day.
Those professionals that are implementing a five-minute routine in the morning, are already going to be more energized, they’re already kick starting their metabolism, they’re already getting an adrenaline release, they’re also getting a dopamine hit.
We’re starting an addiction to accomplishment and a sense of achievement. And these morning routines become incredibly powerful, not just in losing weight, but also increasing, creating our mental performance, creating a certain level of leadership, focus, engagement and achievement for other tasks throughout the day.
The second myth is I don’t have energy.
We can look at this in a few different ways. But the most powerful strategy that we have found, resonates and is easy to implement for busy professionals is that we don’t have the energy because we have not mastered the art of managing energy itself. If we look at the factors that can optimize, increase or generate energy, it comes down to three simple factors, number one, movement. And you will be able to test this yourself. If you are feeling tired, lethargic or unfocused, get up, move, follow your morning routine, do some mobility drills, go and talk to people just get out of your chair and move. Whether you are working at home on weekends, and you are losing focus, whether you have been slugging it out for a few hours at work and stuck at your desk, get up and move.
Movement in itself is the key strategy to optimize your energy. And when busy professionals start to connect the dots and understand that to generate more energy or to increase energy is by moving more, we start to build new routines, new habits, new rituals, and we start to identify a new strategy that gives us the outcome that we’re looking for. Being tired is also related to being stressed. When we are stressed.
We switch off, we are disengaged. We look for excuses, our brain stops being resourceful we lose our ability to find solutions. And that plays havoc with our mindset. Because we come from a place of you know, you’ve got your fight and flight reactions. We become reactive to the fight rather than finding that solution to improve our current state, our current level of energy that we are bombarded with on any given day.
To combat the stress is linking back to the first element where we believe more is better, that we need to spend more hours at the desk, we need to spend more hours at work, we need to spend more time to finish the project and get the deadline. When in fact, if we start to focus on quality time and levels of our productivity, you will find that you can oscillate your engagement which will optimize and maximize your mental focus, your productivity and your ability to complete tasks in less time.
In fact, less time at the desk leads to higher levels of productivity and performance, less stress, more energy, less cortisol, greater fat loss. It’s all linked and it’s all related.
It’s not uncommon for our busy professional clients, when they start working with us to lose up to 10 kilograms in their first eight to 12 weeks simply by looking at their nutrition and implementing these effective strategic morning routines. Depending on their initial start point.
And strategies to optimize their energy, their mood, and to facilitate recovery. Nutrition. This is one of the biggest areas that hold people back from achieving their results. Again, usually related to miss information, or the wrong strategy that leads to disappointment and frustration. Thinking that we need to be perfect.
Clients start off thinking that they’ve got to be perfect within nutrition, that I just need to be eating salads, that carbs are bad for us that we have to spend a lot of time and invest time into meal preparation that we have to eat, often smaller meals all the time.
When we get into a state of hunger, and we need to eat, we then panic and we go for whatever is closest and most convenient without even thinking Regardless of where it is, such as Starbucks, it’s pastries, it’s a low quality sandwich – more often than not it’s fast, highly processed food.
One of the key elements of understanding hunger and nutrition is that we must start to focus on eating strategically – that is, eating when we are hungry. Not eating out of habit, routine, or reactively to an emotion trigger like stress, pressure or time of day. That’s the first point We have been programmed to believe that we need to eat at certain times, we need to eat breakfast, we need to eat every two or three hours. Otherwise, our blood sugar is going to drop too low, our metabolism is going to slow down and we’re going to store fat, which is a complete myth.
Through our own experiences and proven methods with clients, that this one strategy alone is critical to long term success, higher levels of wellness, longevity and sustainable lifestyle choice as well as habits.
There are also many sources of research that also support this intervention. If we actually eat less frequently, it leads to:
1. Increased mental and cognitive performance
2. Increased resting metabolic rate
3. Consistent blood sugar levels
4. Reduced insulin and cortisol levels
5. Facilitates cellular recovery.
Clients also experience more energy, greater fat loss, higher levels of productivity. And it also allows us to disassociate our connection, our emotional connection with food.
Secondly, when we focus on meal frequency or eating when we’re hungry, we actually end up eating less calories. This leads us towards more of a calorie deficit more consistently. But it also allows us to have more flexibility with the types of foods that we’re eating. And that is where the magic happens. Because most people are not compliant within nutrition, because they can’t stick to a perfect, healthy or clean diet plan. And this is setting people up to fail. Because there’s no doubt most of us like food.
It’s part of our social culture. It’s about entertaining, spending time with our family, entertaining clients travel, drinking. When you give people the flexibility to work within this kind of threshold, (we call it flow) it leads to much more powerful outcomes and successful sustainable weight loss even for busy professionals.
If you’re looking for new, more effective ways to build an effective energy plan, lose some weight, get your edge back, then reach out and connect with.
When something is broken, you fix it.
When the power goes out, you call an electrician.
When you’re business isn’t performing, you find a business coach.
When your car doesn’t start, you call a mechanic.
You find an expert.
And more importantly, an expert who has a proven track record in fixing your specific problem.
And just like the mechanic, he can’t tell you what the problem is until he sees your car.
He assesses your car to identify the problem.
Then tells you what the problem probably is.
Then gives you a plan on how he can fix your car.
So you can continue to drive your car for many years to come.
But remember this. The mechanic will also ask you specific questions so he can narrow down the problem.
You don’t just drop your car off and say ‘fix’ my car.
It’s the same with your body.
When it’s broken, or just not performing optimally, or it’s not the way you want it to look feel or drive, you need to find a body mechanic.
We will also ask specific question’s to identify the most likely areas we need to work on.
And 9 times out of 10, the people you speak with, won’t ask the right question’s to identify the problem.
So there is a pretty high chance they won’t know how to fix you.
Because it’s not just that you’re not strong, or active, or currently not working out. Exercise is important sure, but it’s not the CATALYST to the result you want.
And that’s where the consultation process, when done strategically is the first essential step to fixing your body and helping you get to the your goals faster.
And it’s not random. If you have been straggling to achieve the goals, you’ve probably taken a random approach to your goals.
And probably haven’t been shown the best way for you, that:
– Gives you early results.
– Is simple
– Makes you think ‘I can do this’
– Gives you more energy
– Shows you the process is sustainable
– Without you having to give up everything in life.
Because that’s where people fail.
So if you’re needing some direction, to find the best process for you, based on your needs, your preferences, your lifestyle, your time, your genetic code, then we can probably help.
If nothing changes, nothing changes.
And you won’t get the result you want.
Need help, PM me or one of the team.
Short on time? or you live somewhere far far away.. this might help:
It’s designed to fix your metabolism.
Give you the tool to succeed.
Learn how to build a sustainable strategy for the long term, energize you, help you get lean, and optimize YOU!
Do you research and find the best Personal Trainer in Bangkok for you. Not just anyone. It’s the same recruitment. Do you research, interview them. Find out about their experience, qualifications, personality, presentation, evidence and success stories from other clients.
If you’re in pain, find the best Physio who can help you get pain free who will manually, and therapeutically rehab you back to full help.
As a busy executive, Entrepreneur or leader, you know what you need to do to be a great leader, and have the energy, mindset and confidence be the best version of yourself. And be a better leader.
You workout, eat well, but not achieving that high level of success you expect.
You may be feeling you’re doing everything right to achieve your fitness and fat loss goals. You’re eating healthy, working out, but your body just isn’t changing the way you thought it should.
And that could be for a number of reasons. Here is just a short list of 21 possible reasons:
1. Too many or not enough calories
2. Not enough sleep for recovery
4. Wrong Strategy
5. Wrong macronutrient plan
6. Random training
7. Not hitting the right training modalities
8. Thinking movement/working out is enough
9. Not creating a sustainable ‘Lifestyle’
10. No tracking everything!
11. Thinking 3 workouts a week is enough
12. Meal frequency
13. Meal timing
14. Not enough base building movement
15. Not enough strength work
16. Not enough capacity/conditioning work
17. Too much of one of the above
18. Poor relationship with food
19. Not planning your food ahead of time
20. Thinking pre and post workout meals are essential.
21. Not building an accountability circle.
So if you’re not hitting your goals, you can see there are many many areas you can modify to improve your results. And there are many more than these.
Sounds confusing? Yeah, it can be. But that’s why I’m here to give you the clarity and clear strategy to help you get better results.
Hit me up for a free strategy building session:
About the Author:
Daniel Remon is the CEO of Fitcorp Global. Daniel was the first in Thailand to develop personalized result based training since 2002, and founder of the Aspire Club and CrossFit Bangkok at Asoke. The leading gym for weight loss, and getting lean. Aspire runs fitness and weight loss challenges, educational seminars, nutrition and physiotherapy programs that achieve incredible results and change lives. An incredible team of Personal trainers in Bangkok, nutrition coaches, and Physiotherapists. A truly integrated health, fitness and lifestyle approach to success.
Visualization, done right, can be extremely powerful in achieving any goal. As you think about your goals for the next 3-6 months, take into consideration the following…
Using your intellectual factor of imagination see yourself already in possession of your goal. Picture yourself with the healthy and fit body you desire, and literally feel what it is like to have it. You cannot achieve anything in your “outer world” until you first see it in your “inner world.”
Is Visualization for Real?
In one of the most well-known studies on Creative Visualization in sports, Russian scientists compared four groups of Olympic athletes in terms of their training schedules:
• Group 1 had 100% physical training
• Group 2 had 75% physical training with 25% mental training
• Group 3 had 50% physical training with 50% mental training
• Group 4 had 25% physical training with 75% mental training.
The results showed that Group 4, with 75% of their time devoted to mental training, performed the best. “The Soviets had discovered that mental images can act as a prelude to muscular impulses.” 
Creative Visualization is distinguished from normal daydreaming in that Creative Visualization is done in the first person and the present tense – as if the visualized scene were unfolding all around you; whereas normal daydreaming is done in the third person and the future tense.
Using affirmations that begin with “I am so happy and grateful now that…” is an excellent way to begin programming your subconscious mind to move towards your goal.
Visualization is another tool that Olympic athletes use to get their minds in shape for competition. In this technique, athletes mentally rehearse exactly what they have to do to win.
Sports psychologists say that visualization boosts athletes’ confidence by forcing them to picture themselves winning. It also helps them concentrate on their physical moves, rather than on distractions around them .
Visualization is another tool that Olympic athletes use to get their minds in shape for competition. In this technique, athletes mentally rehearse exactly what they have to do to win. Sports psychologists say that visualization boosts athletes’ confidence by forcing them to picture themselves winning. It helps athletes concentrate on their physical moves, rather than on distractions around them.
Research proves that mental rehearsal and visualization strategies improve physiological performance.
Mental imagery strengthens neural circuits
Mental imagery isn’t just for sports stars. Professional musicians commonly rehearse difficult parts of a musical passage by performing the piece of music in their mind. It’s thought that the mental rehearsal activates the same motor, somatosensory, auditory, and emotional circuits as playing the actual instrument.
Surprisingly, visualization can even strengthen muscles. Simply imagining you’re lifting weights in the gym can increase muscle strength by up to half as much as if you’re actually doing it. The visualizing brain sends electrical signals to the muscles, which makes them stronger, even if you’re not moving.
This type of virtual workout is being used by Dr Guang Yue and his team at Kessler Foundation to help improve muscle strength in the people undergoing rehabilitation. Yue says,
“Accumulating evidence suggests that mental training without physical or muscle exercise can improve voluntary muscle strength…This finding could have significant application in rehabilitation medicine because numerous weak patients or frail older adults who find it difficult or unsafe to participate in conventional strength training, such as weightlifting programs, may now be able to strengthen their muscles by using their mind.”
Visualize to Actualize
Remember, all things are created twice – first in the imagination and then second in the physical world. Study this excerpt from Napoleon Hill’s famous book, Think & Grow Rich:
The law of autosuggestion, through which any person may rise to altitudes of achievement which stagger the imagination, is well described in the following verse:
“If you think you are beaten, you are,
If you think you dare not, you don’t
If you like to win, but you think you can’t,
It is almost certain you won’t.
“If you think you’ll lose, you’ve lost
For out of the world we find,
Success begins with a fellow’s will—
It’s all in the state of mind.
“If you think you are outclassed, you are,
You’ve got to think high to rise,
You’ve got to be sure of yourself before
You can ever win a prize.
“Life’s battles don’t always go
To the stronger or faster man,
But soon or late the man who wins
Is the man WHO THINKS HE CAN!”
Observe the words which have been emphasized, and you will catch the deep meaning which the author had in mind. Somewhere in your make-up there lies, sleeping, the seed of achievement which, if aroused and put into action, would carry you to heights such as you may never have hoped to attain.
Tips for Success:
- Create an affirmation statement and visualize yourself with your goal already achieved. Put your affirmation statement in places you’ll see it often like your bathroom mirror, car and desk. Put it on a card and keep it in your pocket at all times.
- Create a Vision Board – cut out pictures of your goal (i.e., fit bodies, athletes, etc.) and make a collage that you can view often. Get emotionally involved when you look at it.
Hope you find it useful. More importantly, don’t just read. APPLY! Experiment with your lifts in the gym, your dreams, goals, sport play and I guarantee, you will improve and you will see a noticeable difference. It’s what makes the indifference of the difference. The winners from the losers, the successful from the not so successful.
You mind the one thing that will ensure you achieve an incredible or life, or a life of being average.
It starts with one choice. Today. Now.
So what’s it going to be? Robert Scaglione, William Cummins, Karate of Okinawa: Building Warrior Spirit, Tuttle Publishing, 1993, ISBN 096264840X.  Fiona McCormack, “Mind games,” Scholastic Scope, Vol. 54, Iss. 10, New York: Jan 23, 2006
The only way to effectively reverse type 2 diabetes (or even pre-diabetes) is to deal with the underlying cause – Insulin Resistance. Trying to address the blood sugar levels (with medication) without addressing the insulin levels is treating the symptoms, not treating the root cause. It is similar to using a bucket to remove water from an overflowing sink rather than actually turning off the tap!
The most important thing to do is to stop adding fuel to the fire. If Insulin Resistance is driving the condition, you need to firstly stop consuming foods that increase insulin production. Secondly, you need to make some lifestyle changes so that you can become sensitive to insulin once again.
1. Consider a form of regular fasting (more to come in a later blog), such as intermittent fasting or time-restricted feeding (TRF). TRF means eating your calories during a specific window of the day, and choosing not to eat food for the rest. It’s a great way to reduce insulin levels in your body and help undo the effects of chronically elevated levels.
2. If you like to snack, keep some high-fat healthy snacks with you, such as olives, nuts or hummus. When you snack on refined carbohydrates such as biscuits, you go on a blood sugar rollercoaster that results in you feeling hungry shortly after. Fats, on the other hand, will keep you fuller for longer. Better still, don’t snack.
3. Do not be scared of good quality, healthy, natural fat – avocados, olives, almonds etc. Don’t worry about this causing you to put on weight. A study published in 2003 showed that people who supplemented their diet with almonds lost more weight than those who supplemented with so-called “healthy, complex carbs”.
4. Avoid ALL refined carbohydrates. That means no pasta, rice or bread (even whole grain bread will spike your insulin)
Avoid ALL added sugar. If your body is already in a state where you cannot process carbohydrates and sugars properly, you are going to have to take steps to fully eliminate all sugars, at least in the short term.
Avoid ALL sweet drinks. It is best to stick to water, tea, coffee.
5. Start moving. Strength training will help improve your body’s ability to metabolize glycogen, process energy and improve Mitochondrial function. That’s the power house cell of the body.
Work with ALL of these! Not just one.
Life doesn’t end with diabetes, but it is a wake-up call. Through diet and exercise, you can reverse it. When you begin to think critically and make independent, informed decisions, you become empowered. Take charge of your health!
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Moving into my forties was kind of special. An awakening to know that being forty it ISN’T old. To think I’m probably half way through, hopefully not even half, I certainly now think more about what kind of life I want to be living when I am 80+. And that kind of life is no different to the life I am living now. Travelling the world, riding my Ducati, skydiving, trekking the world’s most amazing mountain ranges, scuba diving, exploring this amazing planet.
Being in my forties also allows me to be the perfect example for other forty plus year olds and to show what IS possible. Maintain body percentage between 10-14% is easy when you know and understand how your body works, how it responds to different nutrition strategies and workout plans. I have found though, that it doesn’t require perfection. Just consistency in the right elements.
There are a few metabolic changes that you do need to be aware of, and work within those changes for optimal results. Understanding the science behind results is crucial also. That goes for mindset, controlling your subconscious mind, being an unstoppable force and the science of nutrition, training and strategic lifestyle planning. These will all have a massively positive impact on your productivity, work performance, mental engagement in relationships, family, work, friendships.
Each decade from the age of 30 we lose 3 -5 per cent of the muscle mass we naturally carry, which causes us to lose muscle function, performance and a slowing metabolism — a condition called sarcopenia.
But this doesn’t mean you necessarily end up frail, Professor Fiatarone Singh said.
“There are studies on men in their 70s who’d been lifting weight for 15 to 20 years and their muscles looked identical to that of 20-year-old men in terms of size and strength,” she said.
Therefore it’s never too late to get started, even if you’ve never engaged in resistance or weight training before.
“We have muscle biopsies of people over 100 years old and you can see changes in their muscle cells, even at that age,” Professor Fiatarone Singh said. Now that’s impressive.
In another study. Of 60+ year old women participated in an eight week resistance and strength training program. Strength training just 3 times per week.
For the novices, all strength gains were higher than the advanced group, yet all made improvements. In all strength groups, biomarkers (cholesterol, triglycerides, blood sugar) all reduced up to 15%-34.
This is just one of many studies which continue to support the benefits of resistance and strength training.
Many say, ‘life begins at 40.’ Life may not be as it used to be in the past. But it is not the end of the world. If you are over 40, if you want to get lean or stay lean, nutrition is king, and training needs to be strategic.
I often ask my clients which has been their best decade of life, and everyone over the age of 40 says, their forties. I ask those over 50, and they say, their fifties! So, I guess that means life only gets better! So bottom line, make sure you are in good physical shape, and even more optimal mental state.
You can still shed stubborn fat and increase your strength at any age. And nothing really changes from your earlier years. The most important would be to stay safe, work smart, not hard and heavy. Sure you will need to increase your resistance, work to your potential and produce force to get stronger, but you don’t have to do that overnight or a week. Be progressive.
Here are 4 simple steps you can follow to be in your peak shape even in your forties.
Make the commitment to change and be consistent.
That means building an active lifestyle. You’re old enough now not to be telling yourself BS stories and excuses. You know it takes work. You know there are no short cuts and you know it is important to ensure you continue to live a long active and independent life. It’s not about motivation. It’s about GETTING IT DONE! So just do it!
Lift weight and get stronger.
Lift. That is, Lift heavy weights. All you need to do is lift to your potential 3 times per week, even 20 minutes is enough to maintain your testosterone levels. So don’t make the mistake you need to be in the gym for an hour 6 days per week. You don’t. The secret to independent and active aging is definitely strength, many studies reveal the benefits of strength training in maintaining independence, managing and preventing pain, maintaining healthy body fat levels and of course reducing the risk of heart disease and diabetes.
This means eating a good range of natural whole foods, lean sources of protein, most of the time. Eat your eggs, get your beef. On this note of nutrition, it can be both super simply and overly complicated. I will always do my best to simplify all components, and yes we can get into your Basal Metabolic Rate (BMR), and Total Daily Energy Expenditure (TDEE), but I’ll leave those for future articles. Let’s keep it simple for now. Eat clean, whole foods most of the time.
Commit to better sleep and recovery systems.
As we age, sleep and recovery becomes even more important. This is when your body heals, repairs and rejuvenates to ensure you are working at your best on a daily basis. Your mindset needs to be clear, you need to be focused, creative, empowered and mentally unstoppable. IN addition, you will be rewarded with better skin, manage stress, always be in a happier mood, and stave off mood swings, maintain ‘peak’ positive state, stronger immune system, repair and heal your DNA, reduce risk of cancer and other lifestyle-related heart disease, improved metabolism and body composition, incredible motivation, productivity and performance on every level. If nothing else, just get more out of life! Who doesn’t want that?
About the Author
Daniel Remon is the CEO of Fitcorp Global Group. A 20+ year veteran of the health and fitness industry, he has pioneered corporate wellness, executive performance programs and result driven health, energy and business systems for today’s busy executive. Author and speaker, Daniel is the creator of the 28 Day Challenge, Fit in 15 for Women, Goal Setting for Life, 30 Day Rituals, 42 Formula, Corporate Wellness Blueprint – Solutions to maximize productivity, optimize performance and develop highly energized and engaged clients to achieve incredible success in business and life. The driving force behind his inspiration is the ultimate purpose to Impact One Million Lives.
For more information, visit www.danremon.com