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How To CRUSH Your Fitness Challenge

One of the best ways to make a dramatic improvement in your body and your fitness level is to participate in a challenge. It is a chance to take a hard look at where you currently stand with your weight and conditioning, and to set a goal with an end date for making big changes and progress.

It’s your opportunity to produce really impressive “before” and “after” photos.

Do you have what it takes to stick with a challenge all the way through?

Will you stick with the diet plan and avoid falling for temptations?

Will you show up to your workouts day after day, even when your muscles are tired and sore?

They key to your success is to be deeply disturbed with your current shape. Recognize that the body you have is no longer in sync with the body that you are able to accept for yourself.

Why are you still living life in your “before” body?

Sure, you have obstacles that get in your way – your schedule, your job, your kids, the weather, your knee injury from college…but ultimately you have the body that you accept.

I’m going to repeat that so it will really sink in.

You have the body that you accept.

Transform from “Before” to “After”

You may not realize it, but you already posses everything you need to crush a fitness challenge by transforming your body, and it all starts with taking responsibility for the body that you have today.

You are in your current shape because, until this moment, you’ve been OK with it.

Oh I know you aren’t thrilled with it, and you even talk about dropping body fat and getting fit—but you haven’t changed what you’ll accept.

Here’s how to Crush a Fitness Challenge in 3 steps:

Step One: Feel Disturbed

It has been said that emotion creates motion. This is essential when it comes to personal transformation. To transform your body you must first decide that you can’t live another day in the body you currently have.

Get your emotions stirred up. Make a list of all the reasons that you’re ready to lose fat and get fit.

Get disturbed.

Step Two: Decide What You Want

Without clarity you’ll never get where you want to go. Now that you’re disturbed with the body you have, decide what the body you can accept looks like.

Think in concrete and specific terms.

Do you want to drop 50 lbs?

Would you like to lose 8 inches from your waist?

Is your ultimate goal to go from a size 14 to a size 8?

Get a clear picture in your mind of what you’ll look like in your “after” picture. The more specific the better.

Step Three: Take ACTION

The time spent between your inspiration (now) and taking action determines whether you will succeed or fail. Don’t allow yourself to get stuck between inspiration and action—there is always something that you can do immediately.

Take action by emailing or calling me now to set up a fitness consultation.

I am here to take you from your “before” picture to your “after” picture. Let’s make this your best year yet!


You have to get disturbed with your current shape before you’ll take the action needed to transform your body. How do you get this extra motivation?

Try these:

  • Go shopping for a swim suit

  • Try on all of your “skinny” clothes

  • Look at old pictures from when you were in better shape

  • Go to the doctor for a physical


To really succeed with your fat loss goal, it’s important to keep your meals light, lean and filled with protein. Try this recipe for marinating and grilling chicken. Make lots and pack for a week of healthy lunches paired with veggies or dark leafy greens.

Servings: 4

What you need:

1 ½ Cup Sake ½ Cup Coconut Aminos (or light soy sauce) ¼ Cup Swerve sweetener - sugar replacement 2 Tablespoon Olive Oil 1 Tablespoon Garlic- minced 3 inch Piece of Ginger, thinly sliced Salt and Pepper 2 LBS Boneless, Skinless Chicken Thighs, trimmed


1. Preheat the grill to medium high.

2. Combine the sake, coconut aminos, swerve, olive oil, garlic and ginger in a large ziplock bag. Generously salt and pepper the chicken thighs and add to the bag of marinade. Seal the bag and place in the fridge for 1 to 4 hours, turning once.

3. Grill until the chicken thighs are cooked through.


Nutrition One serving equals:

493 calories

10g fat

9g carbohydrate

3g fiber

56g protein.

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