Newsletter - Fitness is Simple

29 Simple Ways To Be Fit

Far too often fitness is presented as complicated and confusing. 

Nothing could be farther from the truth.

Being fit comes from living the following simple everyday practices:

1. Throw out your big dinner plates. Using small plates at home effortlessly reduces calorie intake and promotes weight loss.
2. Make exercise a regular part of your life. Create a network of accountability with workout partners or by working with me, your local fitness expert.
3. Know what you want to accomplish. Visualize the end result of your hard work.
4. Believe in you. I know that you CAN accomplish your goals.
5. Don't be a wimp. Keep the intensity high during your workouts. Remember that you don't want to kill time; you want to burn calories and strengthen your body through intense exercise.
6. Drink water all day long.
7. Know when to ask for help.  
8. Incorporate High Intensity Interval Training into your routine by doing bursts of high intensity rather than exercising at a single steady pace.
9. Maintain your metabolism by eating a healthy snack or meal every three hours. This food should be unprocessed, low in fat and high in fiber.
10. Forget will-power; it's about WANT-power. How badly do you want it.
11. Never eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.
12. Fat contains twice the caloric density of carbohydrates and protein, so limit the amount of it that you eat. Fill your diet with lean protein and carbohydrates from leafy plants and whole grains.
13. It's OK to be a skeptic. Watch out for products that are labeled as ‘health food'. Always read the nutrition labels and make your own informed opinion.
14. Talk is cheap. Act now and get the job done.
15. Exercise with people that are in better shape than you. This will encourage you to push your limits.
16. Never indulge in negative self-talk.
17. Don't drink calories.
18. Pay attention to everything that you eat.
19. Keep consistent. Exercise at least three or four times each week.
20. Expect more from yourself.
21. Never eat High Fructose Corn Syrup. It spikes your blood sugar levels and encourages your body to store fat.
22. Eat plenty of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, great for good health and weight loss.
23. Do your cardiovascular exercise after weight training to encourage more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout.
24. Breakfast should be a balance of carbohydrates, protein and fat to get your metabolism going strong.
25. If you know that you deserve better...then go get it.
26. Challenge yourself during each workout. Try something new and exciting.
27. Set specific, measurable goals and track your progress.
28. Even if they are whole grain, eat carbohydrates sparingly. Carbohydrates are quickly stored as fat.
29. Put an end to your struggle to get and stay fit. Call or email me today to get started on a proven fitness program that will change your life and body forever.

Print this list and place it somewhere that you'll see every day.

Not Too Sweet

If want to lose weight, cut the sugar out of your diet. Sugar encourages fat storage by causing your insulin levels to rise. Try natural low-calorie alternatives to sugar, such as stevia.

Favorite Snaps

Green beans are low in calories and packed with vitamins and healthy fiber. This dish comes together quickly and the flavors are deliciously tangy.
Servings: 2 

Here's what you need:

• 8oz fresh green beans
• 2 teaspoons olive oil
• 1 Tablespoon dijon mustard
• 2 teaspoons brown rice vinegar
• 3 Tablespoons diced yellow onion
• dash of salt and pepper

1. Steam the green beans until soft, yet still with a slight crunch.
2. In a medium bowl whisk together the remaining ingredients. Add the green beans and toss together.
3. Transfer beans to serving dish and enjoy.

Nutritional Analysis: One serving equals: 94 calories, 4g fat, 9.5g carbohydrate, 3.3g fiber, and 2g protein.

Newsletter - Motivation Here!

13 Reasons To Exercise

Let's face it, some days you just don't feel like exercising.

You get too busy, too stressed and quite simply too tired.

Here's a list of 13 of the top reasons to exercise. Pull out this list and read it when you're having one of those days.

1. To Prevent Disease
Exercise has been proven to reduce the risk of just about every single health problem known to man, from stroke to heart disease to cancer and osteoporosis. Exercise is also a great defense against type 2 diabetes, which is one of the most widely growing diseases of our time.

2. To Look Great
Exercise firms your body, improves posture and even makes your skin glow. Looking your best is a wonderful result of regular exercise.

3. To Lose Weight and Keep It Off
Exercise burns fat and prevents future fat storage. If you want to have a thinner, healthier body, exercise is the answer.

4. To Have More Energy
Anyone who exercises regularly will tell you that they are more energetic, less easily irritated and are more peaceful.

5. To Sleep Better
Exercise boosts energy levels, but also wears you out. It makes you feel more vibrant during the day and sleep better at night.

6. To Age Slower
Exercise is one of the most effective ways to fight aging. When you age your body loses muscle and bone, while the loss of both are drastically reduced with regular exercise. Exercise also helps reduce inflammation.

7. To Relieve Back Pain
In most cases, the best thing that you can do for back pain is to move and strengthen those muscles. Consult your physician or physical therapist for guidance.

8. To Ease Depression
Exercise has been proven to reduce depression – sometimes even as effectively as medication. Just chalk this up as yet another amazing benefit to exercise.

9. To Reduce Aches and Pains
By strengthening muscles around your damaged joints you're able to use exercise to reduce joint pain and overall aches. Always consult your physician before starting an exercise program, especially if you have chronic joint pain.

10. To Stay Mentally Sharp
Exercise has been shown to improve memory and other cognitive functions, and seems to have a protective effect against dementia. A Harvard University researcher called exercise "Miracle-Gro for the brain."

11. To Enjoy Your Lifestyle
Whatever it is that you love in life – your kids, travel, sports, fashion - it is all more enjoyable when experienced in a fit and healthy body. Exercise so that you are able to enjoy all the great things in life.

12. To Reduce Sick Days
People who exercise regularly are 50% less likely to call in sick to work. A regular exercise program reduces colds and upper respiratory infections.

13. To Boost Confidence
Being fit, feeling healthy and having energy are all building blocks to having great confidence. There is no better confidence booster than sticking with a regular exercise program.

Regular exercise gives you so many amazing benefits, as you've seen from the above list. Call or email me today to get started on the exercise program that will change your life forever.

An Attitude of Gratitude

If you want a happier life then learn to appreciate yourself and others. An attitude of gratitude transcends every aspect of your life, making it brighter and richer. You'll even learn to enjoy the time you spend exercising.

Cranberry Quinoa Mini Muffins

Here is a muffin that is truly packed with fiber. Whole wheat flour and wholesome cooked quinoa combine with almonds and cranberries for a moist and delicious treat. Cooked quinoa can be used in place of some of the flour in almost any recipe to increase protein and fiber.
Servings: 36

Here's what you need:

• 1 cup unsweetened rice milk
• 1 Tablespoon ground flaxseeds
• 1/4 cup safflower oil
• 1/3 cup pure maple syrup
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon almond extract
• zest from 1 small lemon
• 1 cup whole wheat flour
• 1/2 cup ground almonds
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon freshly ground sea salt
• 1/2 teaspoon freshly ground cinnamon
• 1/2 teaspoon ground cardamom
• 1 1/4 cups cooked quinoa
• 1/3 cup finely chopped dried cranberries
• 1/4 cup organic turbinado raw cane sugar

1. Preheat oven to 370 degrees F. Place 12 muffins liners in muffin pan and set aside.
2. In a medium sized bowl combine the rice milk, flaxseed, oil, maple syrup, vanilla, almond and lemon zest.
3. In a separate bowl combine the flour, ground almond, baking powder, salt, cinnamon and cardamom. Mix the dry ingredients with the wet ones and fold in the cooked quinoa and chopped cranberries.
4. Use an ice cream scooper to fill each muffin liner 3/4 full. Sprinkle the turbinado raw cane sugar on top of each muffin. Bake for 30 minutes or until golden.

Nutritional Analysis: One serving equals: 55 calories, 2.5g fat, 8g carbohydrate, 1g fiber, and 1g protein.

Newsletter - 7 Fat Loss Secrets Revealed

7 Secrets to Maintain Weight Loss

If you've ever lost weight, you know how hard it is to keep it off. 

Ever wonder why some people are able to keep weight off, while others put it right back on? Read on for the 7 Secrets to Maintain Weight Loss. (And if you still have pounds to lose, these 7 secrets will help you too.)

Secret #1: Keep on Moving
If you're serious about keeping the weight off, you need to be serious about your workouts. Keep your activity level high, both in and out of the gym. Your workouts should consist of both cardiovascular training and strength training. While out of the gym make an effort to move as much as possible by taking the stairs, going for walks or jogs and participating in recreational activities.

Secret #2: Be a Healthy Eater
Sorry, you can't go back to eating at the drive thru and expect to maintain your weight loss. Focus on these 3 aspects of healthy eating:

1. Keep calories low. Gone are the days of eating mindlessly. Be aware of everything that goes into your mouth, whether by journaling or simply keeping a mental tally.
2. Be careful. Eat small portions, avoid high-calorie foods and check nutrition labels. You don't have to swear off chocolate forever, just eat it occasionally with portion control.
3. Eat a balanced diet. Include a variety of fruits and vegetables, lean meats and whole grains.

Secret #3: Turn off the TV
The average person watches a whopping 35 hours of television each week. People who successfully maintain weight loss, on the other hand, watch an average of 7 hours or less. TV watching encourages snacking and puts you in a sedentary position on the couch. Spend less time in front of the TV and enjoy longer lasting weight loss.

Secret #4: Keep it Simple
While it is important to keep a variety of fruits and vegetables in your diet, your diet should be fairly simple. Create a repertoire of basic whole foods: fruits, vegetables, lean meats, whole grains, beans and nuts. When you cut down on your options it becomes easier to stick to your plan, making weight loss guaranteed.

Secret #5: Track Yourself
Your biggest fear is gaining back every solitary lost pound, but don't be afraid of your scale. Weigh yourself at least once each week to monitor any gains. If the numbers begin to climb then reduce calories and increase your exercise.

Secret #6: Eat for the Right Reason
Emotional eating is one of the top reasons that people are overweight. It's very important that you view food as fuel, not as an answer to deeper emotional needs. When food becomes more than just fuel, the pounds quickly add up. If you want to keep your weight under control, you're going to have to eliminate emotional eating.

Secret #7: Forget All-Or-Nothing
No one is perfect – not even you! There will be days when you eat more calories than you should have. There will also be days when you miss a workout. Don't let small slipups send you into a tailspin of all-or-nothing sabotage. Simply get back to your healthy lifestyle rather than letting yourself backslide into your old habits.

Don't be one of the many who skip these 7 secrets and instead return to life pre-weight loss. You worked hard to be where you are – you deserve to keep it.

I'm always available to help you achieve any fitness or weight loss goal. Call or email to get started on a solid exercise program that will change your body and life forever.

Reinvent Yourself

Recent advances in neuroimaging techniques have discredited the old saying: You can't teach an old dog new tricks. Scientists have discovered that the brain actually has dynamic properties throughout life. This means that your brain is always evolving. Through practice, you are able to change your habits and change yourself.

So go on, reinvent yourself!

Garlic Asparagus

Your diet should be filled with vegetables, with asparagus at the top of the list. This asparagus recipe is easy to make and tastes great. Serve it with a piece of white fish, chicken breast or other lean meat for a healthy meal.
Servings: 4

Here's what you need:

• 1 bunch asparagus
• 2 teaspoons olive oil
• 1 1/2 Tablespoons garlic, minced
• dash of salt and pepper
• 2 teaspoons lemon juice

1. Preheat oven to 425 degrees F. Cut off the tough ends of the asparagus.
2. In a casserole dish, combine the asparagus, oil, garlic, salt and pepper. Bake for 15-20 minutes, until tender.
3. Remove from oven and mix in the lemon juice. Serve and enjoy!

Nutritional Analysis: One serving equals: 47 calories, 2g fat, 5g carbohydrate, 2g fiber, and 3g protein. 

Newsletter - Do This, Not That

How to Achieve Any Goal

Do you have unmet goals?

You aren't alone. In fact, many people live with unfulfilled aspirations and the self-help industry is booming. 

Unfortunately, many widely used self-help techniques fail to deliver results.

Case in point: You've probably heard of the "Yale Goal Study" in which researchers were said to have interviewed the graduating Yale seniors in 1953, asking whether or not the students had written down specific goals that they wanted to achieve. Then twenty years down the road the researchers looked up each student and discovered that the 3% of the class who had written down their goals had accumulated more personal wealth than the other 97% combined.

Very compelling story, but complete fiction.

The "Yale Goal Study" never happened, though motivational speakers and self-help books have quoted it for years.

Best selling author and psychologist Richard Wiseman went on a mission to craft a no-nonsense response to the bogus self-help techniques. Using a diverse range of scientific data he uncovered a proven approach to achieve any goal.

The following 5 successful techniques (Do This) and 5 unsuccessful techniques (Not That) are from Wiseman's book,59 Seconds Change Your Life in Under a Minute. 
Do This: Make a Step-by-Step Plan.
If you are serious about achieving your goal, then you need to create a step-by-step plan on how to do it.

Successful goal-achievers break down their overall goal into sub-goals. Each sub-goal needs to be concrete, measurable and time-based.

• Not That: Motivate yourself by focusing on someone that you admire.
  Studies show that focusing on someone you admire is not a strong enough motivator to see you through your goal.

Do This: Tell Other People About Your Goal.
How badly do you want to achieve your goal? If you want it bad enough, you'll tell your friends and family.

This technique works on two levels. First, you've put yourself on the spot by letting the world in on your goal, so it's all-eyes-on-you. Failure would be public. Second, your friends and family are there to offer support and encouragement. Don't underestimate the psychological power of having someone in your corner.

• Not That: Think about the bad things. When you focus on the negative it becomes your reality.

Do This: Focus on the Good Things When Achieving Your Goal.
Remind yourself of the benefits associated with achieving your goal.

Make a checklist of how life will be better once you have achieved your aim. This gets your focus on a positive future, one that's worth the effort.

• Not That: Try to suppress unhelpful thoughts. Rather than trying to erase that image of chocolate cake from your mind, learn to deal with the reality of temptation head-on.

Do This: Reward Your Progress.Studies show that attaching rewards to each of your sub-goals encourages success.

Your rewards should never conflict with your major goal. When aiming to lose weight, never use food as a reward.

• Not That: Rely on willpower.
  Willpower alone rarely gets anyone to their goal.

Do This: Record Your Progress.
Make your plans, progress, benefits and rewards concrete by expressing them in writing.

Use a hand-written journal, your computer or a bulletin board to chart your progress. This process is priceless for maintaining motivation.

• Not That: Fantasize about life after achieving your goal.
  Daydreaming is fun, but simply fantasizing about your new life will not make it a reality.

Are you ready to achieve your fitness and weight loss goal once and for all? Call or email me now to get started on the process that will put an end to your yo-yo dieting and your fat jeans.

Now is your time to get into the best shape of your life.

Just A Few Minutes

Are you a chronic procrastinator? Do you put off going to the gym? Research shows that by spending 'just a few minutes' doing the dreaded task you'll feel an urge to see it through completion. These initial few minutes of activity create an anxious brain that refuses to rest until the job is done.

Seasoned Ahi Steak

Ahi tuna is high in protein and low in fat, the perfect combination for building a lean, toned body. Add a side of roasted asparagus for a delicious healthy meal.
Servings: 4

Here's what you need:

• 1 Tablespoon olive oil
• 1/4 cup lemon juice
• 4 cloves garlic, minced
• 1 teaspoon red chili flakes
• 2 Tablespoons cilantro, minced
• dash of salt and pepper
• 4 (6oz) ahi tuna steaks

1. In a large re-sealable plastic bag combine the first six ingredients; mix well.
2. Add tuna to the marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade. Preheat oven to 425 degrees F.
3. Place the tuna in a glass pan. Bake for 10 minutes. Turn the steaks and bake for another 10 minutes or until fish flakes easily with a fork.

Nutritional Analysis: One serving equals: 312 calories, 10g fat, .6g carbohydrate, .2g fiber, and 50g protein. 

Newsletter - Why You're Not Fit

Put Your Heart Into It

Hey Gang!

As you may be aware of, February is heart healthy month and being that this is coming to you the day after Valentines Day I thought this following topic would be very appropriate.

You see, fitness is much more than just putting in hard work to look good in your skinny jeans or bathing suit.  Sure, we want to look good, feel confident and sexy and lead an energized, active lifestyle, but what is it really all about?

When talking to new members I learn a lot about them.  And one main thing I learn is what the REAL motivating factors for wanting to lose weight and get in shape are.

Maybe they're working with me because their doctor told them they needed to lose weight because their health is at risk. 

Maybe they had a loved one they lost too early in life and it was an eye opener to what could happen to them. 

Maybe its important to be a positive role model to their kids. 

Maybe they are single and need more confidence for the dating scene.

What ever their TRUE motivating factor is, its enough to drive them to push harder, do more and keep going even through the toughest of all obstacles.  (Remember - Vision, Hope, Faith).

My clients will often hear me shout during Boot Camp, "Put Your Heart Into It!"

I will say this typically when they are needing that extra push because they have reached fatigue, the muscles are burning and they're heavily winded from the cardio.  I know that in their head they may be telling themselves, its too much or I've had enough and its time to quit.

But, with that simple but very effective phrase, "Put Your Heart Into It," they are reminded of WHY they are here in the first place. 

And that personal reason is the driving force to find their second wind, the extra 2% that makes the difference between quitting or striving on and accomplishing what I know they can achieve; what THEY know they CAN and WILL achieve!!!

And that extra 2% produces RESULTS!!!

This month, we are reminded a lot of love.  Yesterday was Valentines Day so I am going to ask this very personal question...

Where is your love to YOURSELF!!!

Are you currently happy with your fitness level?  Is your heart healthy?

Don't wait until its too late, TODAY is your day! 

"Put Your Heart Into It!" and LIVE and LOVE a very active, healthy and long life!!!

My heartfelt message to you!

Sean

PS: Want to learn more about Heart Healthy Month? Click here

5 Obstacles to Fitness Success

You want to be fit. You know how much you should weigh. You know your ideal pant size. You can even picture how great those skinny jeans will look.

So why aren't you living life in your ideal body?

There are many complex reasons that make weight loss a challenge, reasons that go deeper than simply calories-in versus calories-out.

I'm talking about the life issues that get in the way of your success.

Read the following 5 obstacles and the solutions to unlock your best body ever.

1. You don't want to be bothered. 

It's in your DNA to avoid pain and seek out pleasure. Unfortunately this works against you when trying to get fit. In your mind, it's painful (or at least uncomfortable) to deny yourself the tasty food that you crave and to exert yourself with exercise.

There's a simple way to work around this obstacle: Find something painful about being fat to motivate yourself towards healthy eating and exercise. Focus on the negative impact your current weight has on your health, self-esteem and lifestyle. Convince yourself that the pain of being out of shape is much greater than the discomfort of losing weight.

2. You don't want to wait for the good stuff. 

Just as you wish to avoid pain, you are also an expert in seeking out pleasure - namely food. This served the cavemen well, but these days it ends up as extra pounds around your waist and thighs.

There's good news: extra calories are not your only option to stimulate the pleasure center of your brain. Find an activity or two that make you smile and indulge in those regularly.

• A walk outside
• A good book
• A night out to the movies or theater
• A spa day

You can also retrain your brain to crave the pleasure of exercise-induced endorphins. Talk about weight gain kryptonite!

3. You are crazy busy. 

Let's face it, you work too much, commit yourself to too much and don't even get enough sleep most of the time. The fast-paced way you live leaves you exhausted, stressed and hungry for comfort food. You even begin to feel too busy to take care of your health.

It's time to reprioritize. Let go of your perfectionist standards and remove a few commitments from your schedule so that you are able to cook healthy meals, exercise and get a good night's sleep. Remind yourself that taking care of your health is not a luxury - it's a necessity.

4. You don't deserve it. 

I don't agree with it, but you sure act like you don't deserve to live the good life in the body of your dreams. Take a moment to think back on all the times you have self-sabotaged your weight loss efforts. If you don't believe deep down that you are worthy then you'll never give yourself a chance at a fit body.

I believe that you deserve to have a healthy body - and I urge you to dig deep down to uncover why you don't. Once you conquer your feelings of unworthiness, getting on an exercise and healthy eating plan will be easy.

Take the time to take care of yourself. You DO deserve it.

5. You are afraid. 

You're afraid to start because you just might fail, and wouldn't that be embarrassing? You're also afraid to start because you just might succeed, and change makes you uncomfortable – even if it's change in the right direction.

When you decide to get fit you will need to go through a bushel of changes:

• New diet
• New exercise routine
• New friends at the gym
• New clothes
• New self-image

Focus on all of the ways that losing weight will make your life better. Envision that better life everyday so that it goes from being new and scary to familiar and comfortable.

I want to personally help overcome every obstacle standing between you and your ideal body. Call or email today to get started on a program that will change your life and body forever...in a good way :)

Your friend, Regret

Have you ever felt regret the day after you passed on dessert? Of course not! You gave yourself a high-five for dodging the calorie bullet.

When temptation presents itself in the form of fattening foods or sugary desserts, decide how you want to feel the next day. Would you rather be guilt-ridden and bloated OR guilt-free and svelte?

The choice is yours.

Healthy Chocolate Shake

What is better than a creamy chocolate shake? A creamy chocolate shake without the guilt! You won't miss the fat and refined sugar as you slurp up this tasty treat.
Servings: 2

Here's what you need:

• 2 bananas, frozen
• 1/2 cup nonfat milk
• 2 scoops chocolate whey protein
• 2 Tablespoons raw almond butter
• dash of ground cinnamon
• 2 cups ice

1. Throw everything into a high speed blender, blend until smooth and creamy.

Nutritional Analysis: One serving equals: 292 calories, 7g fat, 33g carbohydrate, 7g fiber, and 25g protein. 

Keep Moving Forward - Part 2

Hey gang,

I am finishing my discussion from two weeks ago about how to Keep Moving Forward. (If you missed the first part, click here)

You see, we all have our times when we seem to fall off track and our struggles and obstacles almost seem like mountains that we need to move in order to press on.

When we are faced with these GIANT obstacles, it can seem impossible and hopeless to even try to continue on a task we once thought we could accomplish.

Before you know it, your enthusiasm diminishes, your strengths weaken and your vigorous and ambitious attitude now becomes negative and unmotivated.

Here are 3 Key Tips to apply NOW, so that the next time you run into an obstacle you’ll know how to over come it and Keep Moving Forward!


1. Vision – You have to have vision in this race. Vision equals the finish line. You have to have vision to know where you are at and where you want to be. Keep your vision on the prize and stay focused on crossing that finish line.

2. Hope – Hope equals the race. Its great to have vision but if you don’t have Hope you can’t fulfill a vision. Having Hope keeps you in the Race.

3. Faith – Faith is the Fuel!!! You got to have Fuel to stay you in the race. Faith is the fuel for things Hoped for. Believe in yourself that you can and that you WILL accomplish all your goals. I can’t give you this; in fact, no human can. It is something you must seek out, find and BELIEVE in.

If you’re working with me, you have the tools to succeed with your health and fitness goals. You have my motivation and training expertise at MXT. You Have a solid Nutrition Plan and you have Advocare Products to help you propel to the next level.

All of these tools however will fail you if you do not have the things to keep you moving forward through your obstacles. You must apply these 3 Key Tips and remember, Champions Drive On utilizing...

Vision – Hope – and Faith!!!

Here’s to your success – You ARE A Champion!!!

I will be very happy to elaborate further on these 3 Key Tips with you one on one and how they fit into my Personal, Fitness and Business Goals each and every day. Just call, text or email me to set up a time to sit down; especially if you find yourself struggling right now in any area of your life.

Sean "Mayhem" Murphy

Newsletter - You Are What You Do

Keep Moving Forward - part 2

Hey gang,

I am continuing my discussion from two weeks ago about how to Keep Moving Forward.  (If you missed it, you can read it here.)

You see, we all have our times when we seem to fall off track and our struggles and obstacles almost seem like mountains that we need to move in order to press on.

When we are faced with these GIANT obstacles, it can seem impossible and hopeless to even try to continue on a task we once thought we could accomplish.

Before you know it, your enthusiasm diminishes, your strengths weaken and your vigorous and ambitious attitude now becomes negative and unmotivated.

Here are 3 Key Tips to apply NOW, so that the next time you run into an obstacle you'll know how to over come it and Keep Moving Forward!

1. Vision - You have to have vision in this race.  Vision equals the finish line.  You have to have vision to know where you are at and where you want to be.  Keep your vision on the prize and stay focused on crossing that finish line.

2. Hope - Hope equals the race.  Its great to have vision but if you don't have Hope you can't fulfill a vision.  Having Hope keeps you in the Race. 

3. Faith - Faith is the Fuel!!!  You got to have Fuel to stay you in the race.  Faith is the fuel for things Hoped for.  Believe in yourself that you can and that you WILL accomplish all your goals.  I can't give you this; in fact, no human can.  It is something you must seek out, find and BELIEVE in.

If you're working with me, you have the tools to succeed with your health and fitness goals.  You have my motivation and training expertise at MXT.  You Have a solid Nutrition Plan and you have Advocare Products to help you propel to the next level.

All of these tools however will fail you if you do not have the things to keep you moving forward through your obstacles.  You must apply these 3 Key Tips and remember, Champions Drive On utilizing

Vision - Hope - and Faith!!!

Here's to your success - You ARE A Champion!!!

I will be very happy to elaborate further on these 3 Key Tips with you one on one and how they fit into my Personal, Fitness and Business Goals each and every day.  Just call, text or email me to set up a time to sit down; especially if you find yourself struggling right now in any area of your life.  Sean

The Habits That Make You

What are your habits?

Do you eat the same thing for lunch, go through the same exercise routine, and fall into bed at the same time each night?

Or maybe you've made a habit out of eating whatever looks good, avoiding the gym, and staying up as late as possible.

John Dryden famously said, "We first make our habits, and then our habits make us."

Confucius said, "Men's natures are alike; it is their habits that separate them."

And Aristotle noticed that, "We are what we repeatedly do. Excellence then, is not an act, but a habit."

It's pretty clear that the habits you adopt will shape who you are.

When it comes to your body, the two habits that define your physique are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in these two important habits.

If you aren't happy with your body, then simply adjust your eating and exercise habits. Here's how to adopt a habit:

Making a Habit
Use these seven steps to create a life-improving habit.

1) Decide on the ONE habit that you would like to develop. It's tempting to pick up 3 or 4 healthy habits, but choosing just one new habit is realistic and doable.

Here are some healthy habit ideas:

• Do not eat after 7pm each night.
• Bring your lunch to work instead of eating fast food.
• Exercise 4 times a week after work for 45 minutes each time.
• Only eat fruits and veggies as your afternoon snack.
• Get up early and exercise for an hour each morning.
• Work with a personal trainer 3 times a week.

2) Write your new habit down on paper. Also include your 3 main motivators for developing this new habit, the obstacles you'll face, and your strategies for overcoming these obstacles.

Here's an example:

• My new habit is to work with a personal trainer 3 times each week.
• My 3 main motivators are 1) to feel confident in my bathing suit this summer, 2) to have more energy, and 3) to fit into my skinny jeans.
• The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse's support.
• I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my spouse to join me so we can get in shape together.

3) Commit fully to your new habit, in a public way. This could mean posting it on facebook, or simply announcing it at the dinner table. Put yourself in a position where you'll be embarrassed to give up on your new habit.

4) Keep track of your progress. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit.

5) Keep yourself publically accountable. This means either status updates on facebook or verbal status updates at the dinner table. Your friends and family are in a position to offer you support, so don't shy away from those close to you.

6) When you fail, figure out what went wrong so that you can plan around it in the future.

7) Reward yourself for your success.

Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit by going through the same 7 steps.

I'd love for my fitness program to become your new healthy habit! Call or email now to reserve your spot.

Laser Focus

Focusing on one goal at a time is the most powerful way to achieve it. Taking on more than one goal at a time spreads your time and energy out, making it impossible to accomplish anything. If you have more than one goal on your mind, write them all down and then go after them one and a time until they are all completed.

Easy Teriyaki Salmon

Salmon is filled with healthy omega 3 essential fatty acids, protein, and vitamin B12. This recipe is quick and tastes amazing. Serve it with a side of brown rice and steamed veggies.
Servings: 4

Here's what you need:

• 1 Tablespoon sesame oil
• 1/4 cup lemon juice
• 1/4 cup soy sauce
• 1 teaspoon ground mustard
• 1 teaspoon ground ginger
• 1/4 teaspoon garlic powder
• 4 (6oz) salmon steaks

1. In a large re-sealable plastic bag combine the first six ingredients; mix well.
2. Set aside 1/2 cup of marinade and refrigerate.
3. Add salmon to remaining marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade.
4. Place the salmon on a broiler pan. Broil 3-4 in. from the heat for 5 minutes. Brush with reserved marinade; turn and broil for 5 minutes or until fish flakes easily with a fork. Brush with remaining marinade.

Nutritional Analysis: One serving equals: 392 calories, 19g fat, 2.6g carbohydrate, .2g fiber, and 38g protein.