If you are reading this right now, I have no doubt that you know what your strength and fitness goals are.

But the distance between where you are right now and where you really want to be can be measured by the number of excuses you make.

The more excuses you make, the bigger the distance. So on the flips side, the less excuses you tolerate, the more you close the gap and start seeing your way towards your success.

The purpose of this email is to help you better understand exactly what excuses are so that you can flip the script and not give into them any longer.

😤1. First you must realize that ALL excuses you tell yourself are flat out LIES. We all find the resources, time and energy to do the things we want to do. An excuse is simply finding a way to justify your lack of desire.

😤2. Excuses will NEVER better your situation. You may think you’re doing yourself a favor but in the long run your excuses will turn out to be regret. Unfortunately, at that time, it may be too late.  It’s not too late right now though so start something today!

😤3. The more excuses you make, the easier it gets to make even more. This is a dangerous downward spiral to get into because the further you give in, the harder it is to get out of.  If you feel like this, we may need to talk to help you out of that situation.

😤4. You’re only hurting yourself by allowing excuses to prevent you from taking action.  Please understand that every time you make an excuse, you are preventing yourself from becoming happier, healthier, stronger and being more capable of taking on challenges that’ll test you both mentally and physically.

✅5. The cure for Excuses is EXECUTION. As soon as you have an excuse come up in your head, defeat it by taking action, no matter how small or insignificant you may think that action is. Lace up your shoes, turn on a motivational video, do a few Pushups, jump rope.

It truly doesn’t have to be much but you must do something. Once you get moving you’ll build momentum. Don’t stop. Allow that momentum and positive sensation of accomplishment continue to drive you to the next step and the next and the next.

3 weeks of positive action will propel you into a new, No Excuse making you. That’s just 21 days. You can do it but if you need help, hit me up. I’ll make sure we knock your excuses out for good 💪

Murphy

When trying to lose weight (and every time I use the word weight I’m referring to FAT) it is very important to address your diet.

However, with so many trends, gimmicks and flat out lies out there, it can make someone go crazy about what they should be doing.

The simple fact is, when it comes to losing weight it will ALWAYS be more about calories in vs calories out than anything else.

Here are my TOP 5 Nutrition Lies that need to DIE ☠️

#1. 🚫 You must eat 5-6 meals per day to lose weight.
 Calories matter. As long as you’re in a caloric deficit it doesn’t matter when or how many meals you eat. Eating 5-6 meals can help with discipline, portion control and getting adequate amounts of protein in but it’s not the only way to lose weight.

#2. 🚫 You must restrict carbs to lose fat.
 Sorry keto fans, this isn’t true either. Again, it’s calories in vs calories out. Yes, you can eat and enjoy your carbs and still lose weight 👍

#3. 🚫 Eat clean if you want to lose weight.
 Eating clean / healthy isn’t the same as eating for weight loss. Fact is, you can still over eat on clean and healthy foods. Sure, you may be better off eating a salad when compared to drive thru burgers and fries BUT if that salad is loaded with extra calories it won’t matter much to your weight loss efforts.

#4. 🚫 You must use supplements and cleanses to lose weight.
Sorry Herbalife fanatics. This isn’t true either. Supplements can help support a healthy lifestyle but you should learn how to use food first to reach your goals and then supplement as needed.

#5. 🚫Ab exercises burn belly fat, tighten and flatten your stomach.
 Ab exercises can help strengthen your midsection while burning calories. If you truly want to see all your hard work, make sure you’re eating in a caloric deficit. Abs are made in the kitchen.

If you need help getting started with a proper / science and results based nutrition plan, hit me up and let’s ENJOY life while losing fat😁

Today I have a very important message for you.

Lately, I’ve been noticing a lot of people, and some of my clients included, getting very discouraged over their workouts.  They feel as if they aren’t making progress because they don’t notice the same rapid progress happening that they once did.

Here is what really happens when you hit these type of “plateaus.”  Yes, plateaus in quotations because that’s not what is going on at all.

It has been said that out of every 10 workouts – 4 will be “meh” 3 will SUCK and 3 will be GREAT.

You see, the more experience a person has in the gym, and the stronger he or she gets, the more they notice this pattern.

I’ll explain further.

Continue reading What To Do When Progress Stops

If you are finding it very difficult to start your strength and fitness lifestyle, I invite you to PAUSE, breathe and think about this…

Too often we buy into the more is better approach. More workouts, more information, more resources, more time, etc.

In reality, if you take a step back and focus your efforts on what truly matters you’ll make much greater strides towards your goals.

You don’t need the fancy gadgets, the expensive supplements, the 3 hour workouts 7 days a week.

You simply need to take positive action each day with consistency and purpose and allow it to build towards your success.

I talk about it much more in this quick video.  Check it out and if you still need help, please reach out to me by texting me directly at 804-274-8315.