“99% is a bitch, but 100% is a breeze”

“99% is a bitch, but 100% is a breeze”
Because, let’s face it — You have a lot going on (which can be great!). But the challenge with your extremely busy (and sometimes chaotic) life is that it’s easy to lose your center, become un-balanced, and get distracted from your truth.

You know what I’m talking about, don’t you?

And while it’s really easy to point the finger at everyone else (like your boss, your kids, your employees, your pets, etc) for what’s going on inside of you, the truth is that it’s 100% your responsibility!

Byron Katie that once said: “99% is a bitch, but 100% is a breeze” (NICE!).

And what she meant is that when you aren’t taking 100% responsibility for your life, your mind is going to look for every opportunity to blame, complain, and judge (which is no good for you or the world).

Yet when you can take 100% responsibility for what’s unfolding in your world, you have the opportunity to make conscious choices:

Like when others bring donuts to the office for lunch you reach for your Quinoa and brocolini.

Like when you are getting distracted by Facebook or emails, you can choose to disengage and re-focus your energy and attention on what’s most important. By the way did I tell you I love refferals...

When you commit to being in the drivers seat of your own life, you now have the power to go wherever you want (and that’s when the adventure starts).

7 Days of 100% Responsibility (not as scary as it sounds)

So here’s an idea: for the next 7 days, see if you can take 100% responsibility for creating a rigorous self-care routine that includes
>closing your eyes and being still for a few minutes (meditating),
>moving your body
yoga http://www.youtube.com/user/BobbyDeSaint#p/u/16/0PJn9W_Zvjc
Pilates http://www.youtube.com/user/BobbyDeSaint#p/u/11/H2eQFnSStVs
Kickboxing http://www.youtube.com/watch?v=0fhyxswXF3U
>doing something that inspires you (like reading), and
>eating really healthy and nourishing meal.

These are the 4 pillars of a solid daily routine, and they will help you get focused, energized, clear, and totally on-track. SWEET!!!

Be willing to let go of what’s not serving you so that you get some fresh energy in your life.
Don’t worry if it’s not easy in the beginning. It can be difficult to change (because human conditioning runs deep) but don’t get hard on yourself or begin judging your capability. Everyone struggles during transformation so be easy on yourself.

SHARE your commitment with someone else and ask for their support in helping you stay on track and focused. Even the strongest person needs help sometimes (or a lot of the time). Hey! Maybe you can a partner to join you!

Determine your REWARD for staying true to your path. Think of something really juicy and enjoyable now that you will give yourself for following through…and then consciously indulge baby!

What do you say? Are you in?

Can you commit to doing these 5 practices for the next 7 days? And more importantly, can you take 100% responsibility for making them happen?

This might be the perfect time to sign up for The End Results Summer Fitness Challenge!

Breaking Point 2KX

What’s Your Breaking Point?



Have you ever heard the story of the boiling frog?
It goes like this…
When you place a lil’ froggy in a pot of boiling water, the frog’s immediate reaction is to jump like crazy to get out of that pot and escape “un-boiled”.

BUT…
If you put that same lil’ froggy into a pot of cool water and slowly heat the water up to a boil, Mr. Frog will just sit there until it’s too late for him to escape. He’ll be cooked before he realizes the danger he is in.

So what’s that mean to you?

It’s simple.
A lot of us are making seemingly harmless little decisions everyday (you know, getting the chips with your sub at Subway or turning that one reward meal into three each week).
Each one of those decisions adds more belly fat and with enough of these bad choices can lead you down the path to some really serious and nasty diseases.

We’re slowly allowing ourselves to be boiled.
We are…
Making small little diet mistakes each day that then become bad habits and cause us to gain belly fat...
Making excuses to skip workouts and slowly get off track...
Waiting and waiting and waiting to get started ...
Not looking deep inside ourselves for internal motivation to change ...
Not seeking out social support from others ...
And just not taking baby steps each day to improve our health, fitness, and body transformations

So I have one question for you…

What is your “breaking point” required to to stick to your program and keep up that motivation? What will finally cause you to make the healthy changes for good and what do you need to help you stick to it?

A Serious Damage Control Workout Before The Big Feast!

This circuit workout is built specifically for this special occassion.

Its meant to maximally torch calories,

boost metabolism, and

deplete muscle glycogen(sugar) stores

that will go along way to allowing room for some holiday treats!

Crank out this Turkey Day Workout.

Get After it!!!

7 tips to Losing Fat

Transformation Tip:

“Identify exactly what is you want. Then don’t let anything stand in your way of getting it.” - Dave Kekich

Here are the 7 things you need to do to make this happen:
• Goal set.

• Write it down.

• Vision board.

• Plan, shop, prepare.

• Social support.

• Accept this will be hard. Now you’ve made it easier.

• Tell people how it is going to be.

Top nutritionists - real world nutritionists - like Alan Aragon are suggesting you eat whole foods because those provide more nutritious sources of the protein, carbs, and fats your body needs compared to sugary shakes.

Social Support!Do 30 minutes of fun activity on the weekends and if you have any crazy weekend plans, just set some rules and expectations. Plan for your rewards, and avoid the stuff that you don’t really need.

It’s that simple.

Dave's workout

Transformation Tip:
It is how you fit into your clothes and look in the mirror that counts. NO ONE wears a scale around the neck or a t-shirt with their weight on the back.

It’s just a number. Don’t get hung up on it.

And now…it's time…to…get…it on!

Here is Dave's workout today:

1a Squat and Row x 12

1b Push up and knee tuck on Swiss ball x 12

10min as many rounds as possible

2a Squat and Press x 12

2b Lever Crunch on Swiss Ball x 20

2c Lat Pull down x 12

10min as many rounds as possible

Big finisher!

4 rounds of Intervals on the treadmill!

Whew...

What a way to start your day.

Do something for your self

that...

Improves health, strength, endurance, burn calories or just to make sure

you can keep up with your little ones!

So...What's all the buzz about AfterTheBabyFitness.com ?!?!

The 7 Secrets for Having a Fat Loss Mindset pt 1

What really separates those who lose weight from those who don't? Motivational mindset. Watch the video as Craig reveals the 7 key personality and habitual traits you need to adopt if you want to lose weight and keep it off for good.

Fat loss isn't easy, but if you are able to persevere, and slowly implement these mindsets into your life, you will begin to see that they quickly become a way of life for you and in the end, reward you with the transformation you've always wanted.

So, believe in yourself and know that you can do whatever it is you set out to do!

1st Ever TT Seminar - Part 1 of 21 from TTPlatinum on Vimeo.

Diet vs Cardio!!!

Five Super Foods to Include In Your Meal Plans

Fitness Foods: Five “S” Foods to Include In Your Weekly Meal Plans


While one reader may be at the peak of their health and fitness journey, simply striving for maintenance - another person may be simply trying to figure out how to cut down on high fat, highyl processed foods - as their first step in their journey to better fitness and a better life.

A reminder first - Always choose organic versions of any foods I suggest - if it is within your means.

1) Steel Cuts Oats
Talk about a cheap, tasty, nutrient packed breakfast? Organic, Whole grain steel cut oats. Just a 1/4 cup gives you a solid 7 grams of protein and a satisfying 5 grams of fiber - with only 24 grams of energy sustaining, net carbs. Add a pinch of stevia, a half teaspoon of cinnamon, a tablespoon of raisins - and you are ‘in the zone’, my friend.
Take it up a notch by adding a tablespoon of ground flax seeds - and you wont be hungry for about 4 or 5 hours.

2) Sardines
I eat these about twice a week for lunch. Loaded with Omega-3s - sardines are also a fantastic source of calcium (when eaten with bones, which I do) and vitamin D. Open a can (packed in water, not oil) - sprinkle with a bit of sea salt and black peper, and say hello to a hearty serving of body-toning, fat-burning protein.
Add a chopped cucumber with a little vinegar or lemon juice and you are ‘in the zone’…

3) Sweet Potatoes
The deep orange color of this great veggie should make it dead give away to its nutritional value. Truth be told - these orange beauties put the regular white spud to shame because they have more vitamin C, folate, calcium, manganese and beta-carotene than the white variety of potato. As a matter of fact, one sweet potato (with skin) has a booming 25,000 IU of beta-carotene.

4) Spinach
My childhood friend, Popeye knew what he was doing whenever he squeezed open a can of spinach. As one of the ultimate dark green leafy veggies, spinach is loaded with vitamins A and K, a bit of folate - and a bunch of lutein. Lutein is associated with reduced risk of macular degeneration (the leading cause of impaired vision and blindness in people ago 65 and over). So, you wanna be strong and have good eye sight for the rest of your life? - then do like me and Popeye - and eat your spinach.

5) Strawberries
With these I would strongly urge you to go organic if you can. While organic strawberries may be a bit pricey - you can certainly make them ‘go further’ by mixing them with a bunch of other organic fruits - for a high fiber, nutrient packed, fruit salad dessert.
The nice thing about strawberries is that they contain powerful antioxidants, anthocyins, which as we all know - offer powerful health benefits for people of all ages. They also give you a nice dose of folate and vitamin C.

Have a comment, question - or just want to say “Thanks!” - then click on the ‘comment’ link below - and let me know…

And don’t forget to print this out and add it to your shopping list.