Newsletter - That Was Simple

Update on the 21 Day Rapid Fat Loss Challenge

Each and every morning I walk into a group of guys and girls ready to BRING IT!

And you know what, these members are KILLING IT!

Is it hard?

YES!

It is challenging?

You Bet!

It is impossible?

Not for these Champions!!!

They show up each and every day, and yes, all 5 days per week!!!  And they give me their all!  Through the grunts, the sweat and sometimes even dirty looks I get (which is absolutely fine by me) they get it done! 

And then it sets in, The PRIDE, The ACCOMPLISHED and the RESULTS!!!

I am seeing NEW men and women come out of this 21 Day Challenge and I'm sure they'll be the first to tell you, this was not easy, but well worth it!!!

Who's ready for the NEXT Challenge?  Starting November 29th, 2010.  But you don't have to wait that long.  Get started today with a FREE WEEK!  Contact Sean today to get in on the FUN!

I kid you not... despite the grunts and moans, I still get laughing and huge smiles in each and every class because we are having so much FUN!!!  WHO WANTS THIS???

Don't Complicate Things

The main reason that you're not happy with your weight is because of what you eat.

It's hardly your fault.

Have you ever stopped to notice how many times you're bombarded by food marketing each day?

Ads come at you from magazine pages, T.V. commercials, on websites and billboards, each boasting of cheap, convenient and tasty ways to cure your hunger.

The question "What's for dinner?" has never been more complex than now.

Extensive menu options and large entrees have distorted your concept of a proper meal, and before you know it you've fallen into the trap of the chain restaurant, the drive thru, and the take-out line.

But wait – truly healthy eating is simple.

First you need to block out the blizzard of food marketing around you.

Remember that advertisers want your money, and they don't stop to consider if the food they promote will expand your waist – that's your job.

It's safe to say that, with few exceptions, any food that you see marketed should be avoided. When was the last time you saw an ad for grilled white fish, steamed broccoli and a side of brown rice?

So what does truly healthy eating look like?

A healthy meal contains lean protein, fresh vegetables and a modest serving of whole grains.

Just as importantly, a healthy meal does NOT contain:

• Refined sugar / corn syrup
• Fried / fatty food
• Full fat dairy food
• Processed food with chemical additives

Healthy Breakfast

Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day. Try these healthy options:

• Scrambled egg whites, sliced tomato and whole grain toast
• Whole grain oatmeal, sliced fruit and a protein shake
• Homemade breakfast sandwich: Multi-grain English muffin with lean turkey slices and egg

Healthy Lunch

It is important to plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you. Try these healthy options:

• Dark baby greens topped with chopped chicken breast and diced tomatoes
• Albacore tuna (packed in water), mixed with finely chopped cucumber over brown rice
• Homemade sandwich: Sprouted grain bread with lean turkey slices, lettuce, tomato and mustard

Healthy Dinner

Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories. Try these healthy options:

• Grilled white fish, sautéed spinach and whole wheat couscous
• Baked chicken breast, steamed broccoli and brown rice
• Try the recipe for Chicken Quinoa Stir Fry below

While healthy eating is a huge factor in achieving your ideal weight, exercise is the other half of the equation.

Your exercise routine should be challenging and should be done on a regular basis.

I know that you have more than enough in your life to think about without having to plan your own exercise routine. Leave that job to me—call or email today to get started on a personalized fitness program that will leave your body no choice but to shed those unwanted pounds.

Not Another Diet

When you eat a simple, healthy diet you'll never again be tempted to try the latest fad diet to drop a few pounds. Choose to eat lean proteins, seasonal vegetables and whole grains and avoid sugar, fried food and processed carbohydrates on a daily basis and enjoy living life at your ideal weight.

Chicken Quinoa Stir Fry

Here is a simple, wholesome meal that is ready in 30 minutes – perfect for busy weekday dinners. There's no reason to hit the take out line when you have this quick and delicious recipe on hand. Eating simple, wholesome meals like this and exercising regularly will get you to your goal weight.
Servings: 4

Here's what you need:

• 1 cups cooked quinoa
• 1 tsp olive oil
• 1/2 onion, chopped
• 1 clove garlic, minced
• 1/2 red bell pepper, chopped
• 1/2 green bell pepper, chopped
• 1/2 yellow bell pepper, chopped
• 1 ear of corn, kernels cut from cob
• Handful of asparagus stalks, cut into 1 inch pieces
• 2 cups baked chicken breast, cut into small cubes
• 1 can of organic black beans, drained and rinsed
• splash of lemon juice
• splash of lime juice
• dash of salt and pepper
• splash of soy sauce
• 1/4 cup fresh parsley, finely chopped

1. Cook the quinoa and set aside. Place a large saucepan over medium heat. Add the oil, onion and garlic. Sauté for about 3 minutes. Add the bell peppers, corn and asparagus, cook until the vegetables are tender. Add the chicken and beans, cook for another 10 minutes, adding the rest of the ingredients.
2. Place a serving of quinoa on each plate and top it with the vegetable mix.

Nutritional Analysis: One serving equals: 293 calories, 5g fat, 32g carbohydrate, 4.6g fiber, and 29.4g protein.

HELP! I only have time for a 30 Minute Workout...

So, I got this question today and I felt it would make an excellent post for this website.

The question I received was, “Hey Sean, I only have time to get about a 30 minute workout in today. Should I do cardio or weight training? Which is most effective for my goals.”

This question came from one of my clients who has been working with me for a little while now and knows the importance of strength training and cardiovascular training.

Now, truth be told, our workouts generally last one hour but you truly only need 30-45 minutes of exercise 3 days per week for results when you train correctly (high intensity).

But, I still get hit with this question a lot so lets settle this once and for all shall we.

Now, typically, when someone inexperienced is trying to lose weight the first thing they decide to do is cardio. I mean after all, we have all heard that cardio is the best thing to do to burn fat right? Well, that’s not exactly the truth.

If you missed this on my post Cardio Sucks – here is the info again…

It is true that you must burn off more calories than you consume over the course of the day to burn off body fat but there is more than one way to go about doing this.

Yes, you could use your actual calorie burn during the workouts to expend the extra energy or you could format your workouts in such a way that they cause you to expend more energy all day long.

Which sounds better to you? Which do you think will get you the fastest RESULTS?

The best way to boost your fat loss success is get your body burning more calories 24/7. When you do this, you can’t be beat. You’ll be melting off fat in your sleep (dream come true, right?).

This is the big reason why resistance training is so effective for fat loss. Because it causes the body to expend numerous calories after the workout is done while you’re recovering, you’re going to find that it really moves along the rate of progress you see.

Traditional cardio, on the other hand, really doesn’t cause much of a post-workout calorie burn, however as you’re about to find out, there is one form that will change that. Be sure to see my other post, Cardio Sucks!

That form is High Intensity Interval Training or H.I.I.T. Interval training is by far the superior form of a workout, especially if you want to get lean, get in shape, and see the best results possible from your time invested, and of course when your time is limited!

And besides that, who really enjoys spending hours and hours on cardio equipment? I sure know I don’t and I’m willing to place a very large guess that you don’t as well.

What if I told you that you could be in and out of the gym in twenty to thirty minutes with interval training and still see SUPERIOR fat burning benefits?

Well, that’s precisely what H.I.I.T. is going to do for you. What you’ll be doing during interval training is combining your strength training along with your cardio – this is one of our exact formulas used at MXT.

Start with compound movements during your strength training that will work at least two or more muscles in a given set of an exercise. Examples of this are Push-Ups, Pull-Ups, Squats, Lunges, Bench Press, Rows or even more aggressively full body movements such as Squat with DB overhead press.

Select your exercises so that you are hitting every muscle in the body moving from one exercise straight to the next. For example: 

Push-ups
Squats w/ DB Overhead Press
Pull-ups
Bent Over DB Rows
Lunges w/ DB Curl

Complete your resistance training for 1-2 working sets then immediately move to the cardio. You can use machines, such as treadmill, elliptical or stationary bike to do this or hit plyometrics (fancy word for jumping around) mixed with speed and agility exercises. Some of my favorite movements include box jumps, interval running (like suicides) and burpees.

If you choose to use machines, follow the H.I.I.T Cardio training prescribed in the blog post CARDIO SUCKS! You will be working your cardio for 5-10 minutes at a time.

If you choose to do plyometrics and agility training, you will find that going at full intensity for 30 seconds up to 2 minutes (depending on your fitness level) is gonna blitz you out hard! Your goal will be to hit different plyometric drills for up to 5 minutes with no rest, full intensity!

After finishing your first round of cardio, jump right back into your strength training. You can repeat the first exercises you did for another 1-2 sets or select new exercises. Once finished, do your Cardio for another round.

You’re goal will be to complete 2-4 TOTAL working sets of strength training along with the cardio within 30 minutes. If you find yourself only being able to complete 1 or 2 rounds that’s A ok.

This routine is very challenging but its the absolute BEST way for shedding Fat, building muscle and increasing your stamina and endurance all in one sweat pouring, heart pounding workout! Give it a try next time you are short on time!

Sean "Mayhem" Murphy

When Life Gets Heavy...

Hey Crew,

Sean here and man I gotta tell ya, when you put your mind in the right place and strive on with everything you got, positive things occur and your life can literally change in an instant!

You see, I coach my MXT members with lots of positive energy and reinforcement and one thing I coach very strongly on is positive mindset. Where your mind is strongly influences where YOU are and where you will go!

 Don’t believe me? Well, let me speak to your from experience…

About a month I got hit with some really bad events in my life. To put it bluntly, I lost my personal training facility and my business for that matter and it hit me HARD.

This was something that I put a lot of time, money, sweat and even tears in to and it almost made the full 6 year mark of being in business.

How bad did I feel? Well, to be honest there were days I did not want to get out of bed, answer phone calls, ignored text messages and really had my own little pity party.

 And my attitude, self-worth, motivation and drive all suffered and went way down to a new low that I had never experienced before in my life. (You can read more about in my last blog post, “When its time to fight back.”)

And where did my negative attitude take me?...

Further down into deeper depression and I even found myself doubting my abilities and wondering if I should just give up entirely.

Now, for those of you who know me and work with me every day I ask you; could you see me giving up in the fitness industry and doing something else?

Well, I thought about it and was close to quitting but then something happened…

In an instant, I changed my mind, I changed my attitude, I got my courage and I faced my fears and doubts head on!

I did EXACTLY what I coach to my clients. I put myself back into a positive mindset and said ENOUGH, its time to GET UP and FIGHT BACK!

And that’s just what I did and now fast forward just one month later…

More and more new MXT members are joining our classes each week. Some are coming all 5 days per week! They are getting killer workouts and they are giving me their positive feedback! 

They LOVE it here and they love the results they are getting and we are ALL having FUN every single day!

I am doing what I LOVE to do! 

I get to work around positive men and women each day, jump around, act a fool and get in shape while doing it!

AND! I get to be that positive role model to these guys and gals where they look up to me and ask for guidance, direction and motivation!

I truly believe NO ONE does the job that I do here in my area BUT it all started with the right mind-set! 

Knowing that I have something unique to offer and a true gift to motivate and lead my members to ULTIMATE results with tough but FUN workouts and sound nutrition.

 If I didn’t believe that, if I had let fear and doubt and the obstacles take me down… well… look at all these new members I wouldn’t have had the chance to work with.

Here is the thought I want to leave with you today...

If you are facing an obstacle that seems like a GIANT and impossible to get past don’t get down and out.

Instead, start by putting yourself in a positive place! KNOW that you will find a way through it and that life really isn’t all that bad.

Start TODAY - RIGHT NOW by picking yourself up and saying, this is the day I fight back.

I am positive, I am strong, I have faith and I have value to give to others!

My friends, I still have a long way to go to rebuild what I have lost BUT with a lot of drive, determination and a Champions Positive Attitude, I WILL achieve all the goals I have laid out for myself.

No one will stop me but me, and guess what, no one will stop you but you!

Will there be more surprises, obstacles and struggles?

YES! I guarantee there will be.

Will you keep a positive attitude no matter what and find the solutions to those challenges?

I know I will, and I will have fun every single day doing it!

Till next time gang, this is Sean “Mayhem” Murphy saying you got this!

And ALWAYS Remember…

You ARE a Champion!!!

Newsletter - Your Daily Dose

The 21 Day Rapid Fat Loss Challenge Has Begun

Holy Smokes Guys and Girls!

These Boot Camp members are SERIOUS when it comes to getting in SHAPE and taking charge of their health and fitness goals!

The Crazy Energy, the pouring sweat and the laughter that is happening at each class is absolutely AMAZING and I get so PUMPED working with these guys and gals!

They truly know how to BRING IT and I couldn't be more proud of them.

Stay tuned to see their progress and WATCH as their bodies transform right in front of YOU!

YES!  They will be FIRM, TRIM, TONED, STRONG and CONFIDENT!

These are MY CHAMPIONS!!!

Are you Next?

Sean

The Exercise Prescription

Dr. Joseph Mercola, a well-known health advocate, has an interesting take on exercise.

He believes that it should be prescribed, like any other medication, in daily doses.

"The simple act of writing out a prescription for exercise is an excellent approach to being proactive in regard to your health. It's also far more logical, inexpensive and actually radically reduces your risk of most every chronic disease known to man. A daily exercise routine is one of the main factors in achieving optimal wellness."

Whether you think about it or not, each day you are faced with the option to get your daily does of exercise or not.

Will you find the time to hit the gym today, or will the busyness of the day leave you exhausted on the couch? Quite frankly, you don't have reasons to not do it - you only have excuses.

If you are like most then exercise isn't at the top of your list of favorite things. You'd rather be immersed in a bowl of ice cream, enjoying their favorite TV show or dining out with friends instead of sweating in the gym.

But the fact is that your favorite things add inches to your waist, and you know that a larger waist equals an increase in health problems, not to mention an overall decrease in your quality of life.

It's time to get serious about exercise.

You could start by changing your attitude toward exercise. If you go into it with a bad attitude, chances are you won't enjoy it. It's time to accept the fact that you can enjoy exercise.

Consider the following:

• Have you written off exercise based on a particular type of routine – maybe you would enjoy something different. The truth is that no one can deny how great it feels to accomplish a challenging workout. It's rewarding, invigorating and feels great. You simply need to find the right form of exercise for you.
• Try to pinpoint the main reason that you dislike exercise. Is it the uncomfortable workout clothes that you own? Maybe it is time for a new style. Is it trying to decide what machine to use at the gym? Maybe it is time for a personal trainer (more on that later). Is it the pain that you feel in your shoulder when swimming? Maybe it is time to find a new form of cardiovascular exercise - one that won't aggravate your injury.

See, the truth of the matter is that there are many different forms of exercises that will give you the results that you want. Don't like the gym? There's a program for you. Don't like running? There is an alternative. Don't have the time? There are time friendly exercise routines that will give you incredible results in under an hour.

Like I said, when it comes to exercise you have tons of options. But it all starts with ditching the excuses and asking a qualified fitness expert like me for the right program for you.

Is it really that easy? Yes.

So where do you begin? Just pick up the phone and give me a call or simply reply to this email and let me know that you're ready to get in the best shape of your life.

Exercise is your new prescription medication - don't forget to take your daily dose!

The Healthy Food Trap

Do you eat healthy, exercise regularly and yet haven't been able to achieve your goal weight? You're not alone.

You've fallen into the healthy food trap. This is the faulty belief that as long as the food you're eating is healthy then you don't have to worry about portion size.

Weight loss always has and always will be a numbers game. If you eat more calories than you burn, you'll gain weight - even if those calories are healthy.

Reduce the size of your portions and watch as the weight falls off.

Creamy Carrot Soup

Most creamy soups are filled with fat – but not this one. Indulge with this healthy carrot soup. Serve with a side of lean chicken breast or grilled fish and a small salad for a balanced meal.
Servings: 2 Here’s what you need:

• 1 teaspoon olive oil
• 3 garlic cloves, minced
• 1/2 small onion, diced
• Dash of sea salt
• 4 cups carrots, diced
• 5 cups filtered water
• 3 Tablespoons White Miso

1. In a soup pot heat the olive oil over medium heat. Add garlic and onion with a dash of salt and cook for 4 minutes. Add carrots and stir, cook for another 4 minutes. Add the water and bring to a boil.
2. Reduce heat, cover and simmer until carrots are tender, about 20 minutes. Use a hand blender to process the soup until smooth.
3. Remove 1 cup of the soup and mix the miso into it until dissolved. Add back into the soup and simmer for 5 more minutes.

Nutritional Analysis: One serving equals: 187 calories, 4g fat, 27g carbohydrate, 5g fiber, and 5g protein. 

Newsletter - Break Your Slump

The Power of Change

Do you wish you could change something about your life right now?

I'm here to argue that change can happen in an instant.

I know this goes against popular thought. Most people believe that change has to be worked at for months or even years. We expect to try and fail numerous times before we ultimately give up or succeed.

How many people do you know who struggle with their weight? They want to make a healthy change by getting in shape, but the change never seems to take hold.

Is there something in your life that you want to change? Do you have weight to lose? Do you have high blood pressure? Do you have a pair of pants that you wish you could fit into?

What is keeping you from making a positive change in your life?

According to professional speaker and author, Anthony Robbins, it's the getting ready to change that takes time. In the end there's a single instant when the change occurs. Robbins goes on to outline three specific beliefs that you must have in order to instantly create a lasting change.

Belief #1: Something must change.

Do you sort of want to get into shape, or do you absolutely have to lose the weight? Does dropping a few pounds sound nice, or is living another day in your current body unbearable? In order to make a lasting change you must be convinced that the time has come.

Belief #2: I must change it.

It is vital that you take full responsibility in making the change. Sure, others may assist you, but in the end you are the one who is going to make it happen. You have to need this change enough to make it your personal mission—no one else will do it for you.

Belief #3: I can change it. 

Don't let past failures get in your way. The truth is that you do amazing things when you put your mind to it. Believe that you are capable of losing weight or making any other positive change in your life.

Why do most people fail to make lasting change? They leave it up to willpower. This works for awhile, but you'll always revert back to what's comfortable. The solution?

Change what you're comfortable with.

You've probably heard that humans are motivated by two things: 1) to avoid pain and 2) to gain pleasure. When you want to change a behavior pattern the key is to associate pain with the behavior that you don't want and pleasure with the behavior that you do want.

You know that you want to lose weight and that to do so you need to quit eating comfort food late at night. You also know that you need to start exercising on a regular basis. Up until this point your brain is trained to associate pleasure with eating comfort food late at night and to associate pain with exercise.

It's time to retrain your brain to feel good about exercise and to feel bad about eating late at night. Think about all of the negative things about being overweight and connect these unpleasant thoughts to your late night snack. Now think about all of the wonderful things about being in shape and connect these pleasant thoughts to exercise.

You are capable of making a big change in your life. Start by calling or emailing me for your no obligation fitness consultation.

Remember, change can happen in an instant.

Smartsize Your Weight Loss

Lisa R. Young, Ph.D., R.D. shared her favorite food fact in her book, The Portion Teller Plan. "You can lose 10lbs a year by cutting back on 100 calories a day." To do this simply trim your portions:

• Choose a 12oz beverage instead of a 20oz.
• Eat only half of an energy bar.
• Use 1 Tablespoon of salad dressing instead of 2 Tablespoons.
• Eat half of a sandwich instead of a full one.
• Eat prepackaged bag of pretzels instead of eating out of a large bag.
• Order a tall drink instead of a grande at your next Starbucks visit.

Herb-Coated Halibut with Zucchini and Whole Wheat Couscous

Not only is this meal delicious, it's also incredibly healthy. A tangy herb paste coats both the fish and zucchini, which roast on the same pan. The entire meal is ready in 30 minutes – perfect for busy weekday dinners.
Servings: 4

Here's what you need:

• 6 scallions, chopped
• 1 cup packed fresh cilantro
• 1/2 cup packed fresh mint
• 3 Tablespoons olive oil
• 1 Tablespoon chopped, peeled fresh ginger
• 3/4 teaspoon ground coriander
• Salt and pepper to taste
• 1 zucchini, cut into spears
• 4 skinless fillets firm white fish
• 1 cup dry whole-wheat couscous

1. Preheat oven to 425 degrees. Throw the scallions, cilantro, mint, oil, ginger, coriander and 1/2 teaspoon salt into a food processor and pulse until a coarse paste forms. Season with pepper.
2. Toss zucchini with 3 tablespoons herb paste in a bowl. Spread onto a rimmed baking sheet. Roast for 5 minutes.
3. Rub remaining herb paste onto both sides of fish fillets. Push zucchini to edges of baking sheet, and arrange fish in center, leaving about 1/2 inch between each fillet. Roast until fish is opaque and semi-firm to the touch, about 15 minutes. Meanwhile, prepare directions. Serve fish and zucchini over couscous.

Nutritional Analysis: One serving equals: 354 calories, 10g fat, 29g carbohydrate, 6g fiber, and 32g protein.

When It's Time To FIGHT BACK!

This journal entry is going to be very personal as I have faced some very challenging and extremely tough times over the past three weeks. For those of you who are close friends and dear clients of mine you’ll most likely understand this posting more than someone who is just getting to know me for the first time. However, I feel these are things I need to share and I welcome the feedback from all of you who read this…

So, the hard truth is this… over the past couple of weeks, I have been beat down, discouraged, unmotivated and pretty much just wanting to give up on everything I have worked so hard on over the past 6 years.

My life was literally stripped from me and that sense of feeling lost and depressed hit me harder than if UFC heavy weight Brock Lesnar had landed a right hook to my skull.

My days have been unclear and the future – my dreams – were crushed…

If you have ever felt this way you understand just how devastating this can be. When your whole world, your passion and your routine crumbles from under you. My friends, this was when thoughts of giving up entirely on my dreams would set in on me.

But that was yesterday…

Today embarks a new day…

A new attitude…

A new drive…

A new passion…

A new desire…

New goals…

A renewed spirit…

And a much stronger and more vital life!

“Life will beat you down and keep you there if you let it. You, me, nobody, is gonna hit as hard as life. But life isn’t about how hard you can hit. It’s about how hard you can GET hit and keep moving forward. How much you can take and keep pushing forward. That’s how winning is done. Now, if you know what you’re worth then go out and get what you’re worth, but you gotta be willing to take the hits! And not pointing fingers saying you aren’t where you wanna be because of him or her or anybody. Cowards do that and that aint YOU!…Until you start believing in yourself you aren’t gonna have a life.” – Rocky Balboa

These words kept getting in my head until finally something snapped in me – “GET UP!”

So that’s what I did… no more wasted time on the negative impacts of my life. Sure, I still have to get through all of this, but not by feeling defeated, over whelmed, scared or angry. Well, I might use some of that anger to help fuel me ;o)

My first act was to get in a good workout!

YES! Friends, it is true. I hadn’t worked out in almost 3 weeks, with the exception of chasing after my MXT members. The guy that coaches and preaches on how workouts keep you strong, vital, reduces stress and can keep you motivated in all other areas of your life – missed his for 3 weeks!!!

I had lost all desire – I even wondered if the fitness industry still had room for me and this is the hard lesson I learned; It would NOT have a place for me if I continued down that dark path of self defeat! People need positive role models, and soon, there would be no way I could be one if I didn’t break out the REAL ME!

“GET UP!” – those words persistently kept hitting me.

So, I did, and I made my way back to the gym.

I had a killer workout yesterday and in another hour or so I’ll be right back in there today!

And let me tell you… just walking into the gym gave me NEW LIFE!

It felt GREAT!

I got REVIVED!

I felt ACCOMPLISHED AGAIN!

Baptism Under Fire Brother!

New ideas, strategies and mentally focused drive entered into my spirit again!

“GET UP!” – Now I got this!

And let me tell you, I did NOT do it alone!

My support system, the very same type of support system I have coached to my clients about – kept me going!

I had friends and ONE particular client who kept checking up on me every single day. Some of those days I didn’t want to hear it. I ignored it, but I would always here it again…

“GET UP! ITS TIME TO FIGHT BACK!”

So here it is friends, Saturday morning, a new game plan, a reborn spirit and a more than ever focused drive to deliver and give to all of you who have trusted in me to keep you going and never quit!

Yes, we all go through hard times. Next time I say I understand maybe you’ll truly believe that I REALLY do!

Don’t buy into excuses, fear or doubt – those are the devil’s tools to keep you down and keep your spirit defeated!

Who leads your spirit? I know who has mine and HE will never let me down no matter what I have to go through!

So friends, if I let you down over the past 3 weeks, please accept this sincere apology, I am human, but I can tell you who will never ever let you down – He Is Lord! and He will deliver you from all tribulations and difficult times!

I hope you never have to go through the same type of defeating feelings that I have endured, but, should you have to, follow these words of advice to get you through and know, When Its Time To Fight Back – 

You CAN DO ALL THINGS THROUGH CHRIST WHO STRENGTHENS YOU! - Phillippians 4:13

When Its Time To Fight Back -

Pray!

Believe!

Receive!

Build your mind, spirit and body strong…

WORKOUT! I am not kidding here!

Lean on your support system, whoever it may be. Your Church, your family, your friends!

Re-visit your Goals – Write down new ones!

Put together your game plan and attack! One day at a time!

My friends, family, and loved ones – with all I have, thank you for your continued support! I cherish you all!

Now – “GET UP!” Its time to LIVE LIFE!

Committed to your success,

Sean "Mayhem" Murphy

Newsletter - This Will Get You Fit

7 Habits of Highly Fit People

Lots of people ask me how to quickly and easily get fit. While I know they are hoping for a simple answer, the reality is that getting and staying fit is a lifestyle, not a quick fix.

So what do fit people do in their "healthy lifestyle"? Take a peek with the following 7 Habits of Highly Fit People:

Habit #1: They Don't Buy Junk

Fit people know that if they keep junk food in the house it will land on their waist sooner or later. So they don't buy any. Even buying junk food for your kids or spouse is not advised since 1) you'll likely eat some of it eventually, and 2) your loved ones shouldn't be eating that junk either. It's called junk for a reason.

Rid your home of chips, cookies, candy, baked goods, pre-packaged snacks and anything else that belongs in a vending machine. Replace the above with fresh fruit, veggies, nuts and other healthy whole foods snacks.

Habit #2: They Have Priorities

Fit people make exercise a priority. Along with keeping a job, paying the bills and going to the doctor, exercise is an important part of their lives. What I've found is that fit people put exercise before leisure time. Sure, fit people enjoy leisure, but it is scheduled around their workout time.

Treat exercise time with the same importance that you would a business meeting or trip to the dentist.

Habit #3: They Stop When Full

Fit people stop eating when they feel full. Sound simple? It is, but how many times have you stuffed yourself simply to clear your plate? Or how many times have you eaten another piece of cake despite being stuffed?

The next time you feel full, take it as a sign to stop eating. Yes, even if your plate isn't empty.

Habit #4: They Push Themselves

Not only do fit people make time to go to the gym, they challenge themselves during each workout. While it is easy to simply go through the motions while exercising, you're cheating your body out of great results when you don't push yourself. Exercise should make you sweat, make your muscles burn, and leave you with a feeling of accomplishment.

Find ways to make each workout more challenging. For competitive people, the best way to push yourself is to exercise with a friend of similar strength. Another great way to challenge yourself is to set small attainable goals. These goals could be to push heavier weight, to sprint longer, or to do cardio at a higher intensity setting.

Habit #5: They Don't Eat and Watch

Fit people know that eating in front of the T.V. is mindless eating. When your attention is on your entertainment and not on your food, then you'll be less tuned in to what and how much ends up in your mouth. Eating in front of the T.V. is also very habit forming. Ever notice how you crave munchies just as a reflex of sitting in front of the T.V.?

Eat before or after your entertainment and pay attention to what and how much goes into your mouth.

Habit #6: They Drink Water

Fit people drink lots of water. And not just in addition to other beverages, but instead of them. Water is their main drink, while other drinks are occasional treats. Calorie-filled drinks are one of the quickest ways to consume excess calories which quickly turn into fat. Consider water your beverage of choice. Drink plenty of it each day and drink other beverages only a few times each week.

Habit #7: They Are Supported

Fit people don't leave their motivation to chance. They know that if their personal trainer, boot camp instructor or workout partner is waiting for them, then they are less likely to skip a workout. It is so easy to hit snooze or to talk yourself out of the gym as soon as your behind hits the couch after work. Fit people take the option of skipping out of the equation.

Want instant support? Call or email me today to get started on your own customized fitness plan.

I hope that these habits have inspired you to make a change for the fitter in your own life.

If you already do some of these habits then congratulations – you are on your way to a better body. Make an effort to incorporate the rest of the habits to take your results to the next level.

If none, or very few, of these habits describe your lifestyle, then I've got good news – you now have 7 effective new habits to start that will get you some awesome results. Don't try to tackle all 7 at once – pick one or two to add each week and gradually work up to all 7.

As always, you are welcome to call or email me with questions or to get started on your own customized fitness plan. I look forward to hearing from you.

3 Anti-Fitness Habits

The following 3 habits will result in weight gain faster than you can say 'anti-fitness habits.' Break these habits quickly.

1. Drinking Calories. Soda pop, coffee drinks, smoothies and fruit juices are filled with calories. Since liquids won't give you a 'full' feeling, these drinks slide by without notice of how many extra calories you're getting. Stick with water to avoid extra calories.
2. Not Exercising. Skipping the gym day after day, week after week, and month after month will lead to muscle loss and a reduced metabolism. Exercise 3-5 days per week to keep your muscles strong and metabolism high.
3. Eating a Heavy Dinner. Eating a large heavy dinner sets you up for weight gain. Instead of eating the majority of your calories late in the day, spread it out over the entire day.

Delicious Kale and Pinto Bean Soup

There's nothing better than a warm bowl of soup on a chilly fall day. This soup contains kale, a superfood that is packed with vitamins, minerals and cancer-fighting enzymes. It contains loads of vitamin A, vitamin C, B6, manganese, calcium, copper and potassium.
Servings: 10

Here's what you need...

• 1 cup dried pinto beans
• 1 large yellow onion
• 1 Tablespoon olive oil
• 4 cloves garlic, minced
• 4 cups filtered water
• 2 bouillon cubes
• dash of freshly ground sea salt
• dash of freshly ground pepper
• 2 bay leaves
• 2 teaspoons dried rosemary, crushed between your fingers
• 5 large carrots, diced
• 2 bunches kale, chopped

1. Bring a large pot of water to a boil, add the beans and cook for 60-90 minutes. Drain and set aside.
2. In your soup pot heat the olive oil over medium heat. Add onion and garlic and cook for 5 minutes.
3. Add the cooked beans, water, bouillon, salt, pepper, bay leaves, rosemary, and carrots. Simmer for 15-20 minutes. Add the kale and cook another 15 minutes or until kale is tender. Add more water if needed.
4. Remove the bay leaves, add more salt and pepper if needed.

Nutritional Analysis: One serving equals: 112 calories, 2g fat, 20g carbohydrate, 7.3g fiber, and 6g protein.