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12 Fat Blasting Meal Plans

DOWNLOAD THEM HERE

We’ve got great news for you. Seriously.

A colleague of ours Registered Dietitian Jayson Hunter has made available to us
12 powerful meal plans designed specifically for optimal fat burning.

So we’ve made them available for immediate safe and secure
download  jusu click here  if they were not attached to this email

DOWNLOAD THEM HERE

Each days meal plan adheres to the 1/3 protein, 1/3 vegetable
and 1/3 starchy carbohydrate or ½ protein, ½ vegetable eating system. (just
picture your plate and either divide the pate into thirds or split it in half
it’s that simple)

Anybody can eat this way adult or child and it’s extremely
effective for weight loss

Best of all, they don’t cost you a single cent. They are our gift to you.

—————————————————————————————–

Recipes:

Prograde Lean Recipes: 

 http://mybotcampnutrition.getprograde.com/Iced-Raspberry-Mocha.html
 

http://mybotcampnutrition.getprograde.com/chocolate-cherry-bars.html
 

http://mybotcampnutrition.getprograde.com/prograde-coconut-delight.html
 

http://mybotcampnutrition.getprograde.com/Power-Packed-Breakfast-Shake.html
 

 http://mybotcampnutrition.getprograde.com/Healthy-Chicken-Pizza.html
 

Prograde Protein Recipes: 

 

http://mybotcampnutrition.getprograde.com/Prograde-Pumpkin-Pie.html
 

http://mybotcampnutrition.getprograde.com/lemon-mint-healthy-recipes.html
 

http://mybotcampnutrition.getprograde.com/Prograde-Pancake-Recipe.html
 

Peanut Butter Ice Cream: 

http://mybotcampnutrition.getprograde.com/Protein-recipe-1.html
 

Peanut Butter Bars:

http://mybotcampnutrition.getprograde.com/Protein-recipe-2.html
 

Vanilla Cinnamon Pudding:

http://mybotcampnutrition.getprograde.com/Protein-recipe-3.html

GOYA,

DOWNLOAD THEM HERE

Achieve Maximum Fat Loss, Lose Inches around
Your Waist and Create Those Gorgeous Legs You Have Always Wanted! With the Inland Empire Boot Camp System

Read how these clients did it…..

“I lost 22 pounds”

Q. What originally prompted you to join camp? And what were you hoping to achieve?

The week before Thanksgiving 2005 I saw my reflection in a store front window and did not like what I saw at all. I said to myself. “who is this person and where did her waist go?” That night while sitting on the couch, eating chips and dip, sipping on a glass of wine I decided I had to do something!!

Just by chance I googled “fitness” personal trainer” etc and came across the bootcamp website. That night while I was a little tipsy I registered for bootcamp and have never looked back …(except now). I did say I just wanted to lose about 10 pounds and get back into shape. At that point I didn’t realize how out of shape I was until I heard the numbers.. 33% body fat yikes!

Mary R

Rancho Cucamonga, Ca.

“I lost 8% body fat”

Q. If you could give people 1 piece of advice about fat loss, what would it be?

You have to make a decision about what you truly want to achieve. I tell people all the time, you can do it IF you really want it!

You can continue eating fast food and cookies and candy and bread at every meal and soda and huge portions and so on, but if you truly want to lose the extra weight you have to make a choice about how you want to live your life. You see, it’s not about dieting and losing weight fast, it’s about making a lifestyle change for you and your family.

Ask my kids when the last time was they had McDonald’s? They can’t remember.

Cathy G

Rancho Cucamonga, Ca.

“I lost 63 pounds”

Q. What do you think has been the biggest change in your lifestyle since boot camp?

Growing up, my weight was always an issue–I never felt thin and then the last 10 years when my weight really shot up, I wished I could just get back to where I had been before, even though it wasn’t thin! In my family, food was comfort when you were down, food was a celebration when you achieved something, and food was the center of family functions. And activity?

Growing up my mom kept me out of sports–couldn’t swim because my arms would get to big, and couldn’t play soccer because soccer players get big legs. Just last month my mother said, “I sure hope you are not getting addicted to exercise!” WHAT??!! As an adult, I knew it was foolishness, but I still did not have skills or the confidence or the drive to get out there and move. Now I can say: I am active. I am active. I am active!! I usually have 10K-14K steps on my pedometer before 9 o’clock in the morning. My first boot camp evaluation I did my mile in 14:57. The last evaluation we just completed we did a 1/2 mile–I did it in 3:19!! First plank-27seconds.Now–2:30!!

Diane W.

San Dimas, Ca.

“I lost 29 pounds”

Q. Why did you decide to stick with it?

I saw and felt results immediately. I wasn’t as tired as I had been before. I felt proud of myself every day because I was taking action that would be necessary to change my body.

Rocky P

Rancho Cucamonga, Ca.

These women did it…You can too!

Special Limited Time Opportunity

$99 dollar Boot Camp

Join Today

Need more proof?

Now it’s your turn ….

These people didn’t just lose weight…They lost it …They kept it off and they continue to get smaller, faster and stronger every year!…

We look forward to helping you reach your goals too!

Special Limited Time Opportunity

$99 dollar Boot Camp

of the
“smoothie” recipes that we will be recommending are made with whole fruits and
vegetables and we will be hitting on it hard this year. Hoping to get across
what a great way this is for you to get in some much needed nutrition (that even
your kids will enjoy).

In order to make these shakes you will need a high powered blender. There are
only two that we recommend :

1. Vita mix (available on line use this code and receive free shipping 06-004848
)
2. Blendtec (available at CostCo).

Both of these
blenders are far superior to anything else you will find and well worth the
investment ($300-$500). We don’t know how we would live without our Vita Mix. It
is the most important piece of equipment we have in the kitchen (besides maybe
the refrigerator) and we have been using it daily for 2 years. These blenders
are so powerful you could liquefy nails with them. (If you attempt to use an
average kitchen blender to make these smoothies you will burn up the motor).

In February
we will be doing a 5 day smoothie cleanse all smoothies for 5 solid days. So if
you think you might take on that challenge you need to get yourself one of those
two blenders, pronto!

Here is this
week’s smoothie recipe: Serves apx 4 (I know it looks really gross, but I
promise it’s actually good)

Ingredients:

1 cup ice
1 ¾ cup water
1 head of red leaf lettuce, washed
Kale, added until mixture reaches 6 cup line
2 key limes (they must be key limes! And don’t peel them!)
1 avocado, peeled and pit removed
2 granny smith apples (green)
1 banana, frozen in chunks
4 cups frozen mixed berries
¼ cup honey

The night
before cut up the banana and put it in the freezer so it can freeze over night.

Directions:
Blend the first 4 ingredients until smooth. Add in the remaining ingredients and
honey and blend until smooth. Add in one serving of Chia seeds if you like.
Enjoy or store in the fridge up to 24 hrs (shake before serving, if you have
stored it).

The other
big change, that we are going to recommend, is Chia seeds
as a good supplement to your new healthy diet. We have omitted flax seed from
Tony’s super shake recipe and replaced it with chia seeds this week.

The Chia seed
is an Amazing food. For centuries many have used the seeds for a host of
different reasons. Native Americans would take a pouch of seeds and a gourd of
water on their trips. The seeds were their food source on long journeys and
taken with water they would hydrate their bodies for endurance. Chia seeds come
from the desert plant Salvia hispanica, a member of the mint family that grows
in Southern Mexico.

When you
hydrate the seeds in water the seed shell opens up and absorbs up to nine times
its volume in water. This then forms a gel, which is called Chia Seed Gel. The
gel helps keep your body hydrated. The gel is also 90% soluble fiber, which is
beneficial for your digestive track. People use the seeds when they are involved
in sports or physical activities that require endurance.

The seeds
have twice the protein of any other seed or grain, five times the calcium of
milk, they also contain; boron which is a trace mineral that helps transfer
calcium into your bones, omega 3 and omega 6 which are essential oils for the
body. They also have a very long list of other valuable minerals and nutrients
in them.

In addition
to the nutrients…The soluble fiber in the gel forms a wall between carbohydrates
and the body, releasing the sugars more slowly into your blood stream. This has
been found to be very helpful for people who have trouble controlling their
sugar levels like Diabetics. Dieters love the seeds because you will have the
sensation of being full longer. Many use the seeds as a way to control appetite.

The seeds
have no taste. The best way to use the seeds is to take the seeds already
hydrated (by creating a gel) To make the gel combine 1/3 cup seeds with 2 cups
water. Let sit for 15 minutes and it will form a gel. Take 3 tablespoons of the
gel, 3 times a day. When you take the seeds in the gel form they will not absorb
your own body fluids to hydrate.

If you decide
to take the seeds without hydrating them first, make certain you drink at least
8 ounces of water when you take them, and that you get the proper amount of
water throughout the day, or the seeds will dehydrate you. The seeds may be
added to anything from water to juice, to any food.

Benefits you
might notice immediately:

• more
  regular bowel movements
• more
  stable blood sugar levels
• less mood
  swings, more energy
• feeling
  satiated longer

2 tablespoons
of Chia = 7 grams of fiber, 4 grams protein, 205 milligrams of Calcium, 5 grams
of Omega-3

Chia Seeds are
available at most health food stores or you can get them on line, in bulk, at
this address

Here is a great
resource for Chia Seeds:

www.naturalremi-eas.com

Vita Mix
blenders available on line at

www.VitaMix.com
Use this code and receive free Shipping: 06-004848

“Pound The Rock”.

Actually it’s not a “goal setting” exercise it’s a “goal getting” exercise that works really well, in fact, it works so well that it’s a little scary. It will seem confusing at first but bare with me because it is worth it. It’s called the Pound the Rock journal. The name pound the rock comes from the story of Michelangelo’s “David” and how he describes the beautiful sculpture came to be. According to the story when Michelangelo was asked how he was able to create the sculpture “David” He said David was already there, inside the stone. All he had to do was chip away what was not “David”. He started with a piece of marble and he took away everything that didn’t belong until David appeared. He worked backwards and took away everything that didn’t fit the image he held.

With the pound the rock journal we are asking you to start backwards go into the future and work backwards from your goal. Chip away everything from you life that doesn’t fit the person you would like to become “your statue of David”. What in your life do you have to change, to be the person / have the body/ the health/ you’re after? What do you have to get rid of?

Why this works: Your brain does not know the difference between what is real and what is imagined. Think of the last time you watched a scary movie and even though you, in reality, were in no physical danger your body still reacted and responded (heart rate racing, muscles tensing, temperature rising, adrenaline flowing) as if something were physically happening to you. That’s because your mind responded to the situation as if it were real. With the Pound the rock journal we are asking you to go into the future, to the imaginary version of yourself, and work backwards creating a detailed story of how you got there.

Make it up, lie, lie, lie, makeup a story about the changes you went through, the compliments you started getting, breakthroughs you experienced. Write everything as if you were re-telling me the story of how you got to where you are now (except now is some arbitrary date in the future that you pick).

Here’s .. How to start your journal…

The rules:

A. Write in it every single day (preferably at the same time of day, for instance place it on your pillow and before you can go to sleep you have to stop and write in it.) Some days you really will not feeling like writing in it, some days you will feel more like a hypocrite than others. But the number one rule to this, is that you write anyway!

B. You are writing from the future as if you were reminiscing about the past. You must keep this thread going the entire time. For example you might write : “One day sticks out in my mind, Christmas Day 2009. On that day I was able to fit into a pair of pants, that I hadn’t worn in years. I was so excited. Everyone at the party commented on how great I looked and I remember feeling like I was flying that day!”.

C. Get as emotional as possible. Yes, for once you have free reign to be emotional! The more “real” you can make this the better it works. Remember You never have to show this to anyone!

D. How would you feel if you were already there? Create that person and work backwards. What changes did you go through to get there?

Here’s an example:

If my goal was to run the rock n’ roll marathon in June 2010 and come in under 4 hours. Here’s what a few pages of my journal might look like:

Page 1- I remember in the early stages of my training I remarked to myself how easy it was to stick to the schedule. I started feeling really inspired that it was something I could actually accomplish. I noticed that the plan seemed perfect for me.

Page 5- I remember the first time I was able to hold an 8:00 minute pace for 6 miles That was a huge breakthrough for me! It’s funny looking back on that now. These days that’s just an easy run for me.

Page 7- Then one day I realized that I was no longer walking when I got to the hills. I used to hate running up hill, I used to immediately break into a walk but that day something flipped in me and from then on I found it rather easy to run up hill.

Page 38- That was the first marathon that I ever ran “sub four” (San Diego 2010) I cried when I saw the clock as I came around the corner to the finish line. I just couldn’t believe it said 3:55 It’s very hard to run and cry at the same time. After that it was on to Chicago and a sub – 3:30 marathon.

Page 40- about a week after the San Diego marathon I was shocked to find how quickly I was recovering, not only was it my fastest marathon, I had ever run, but it was also my fastest recovery.

Notice how the tone of the journal entries is from the perspective of having already accomplished the goals and looking back on them. That is key!

Have fun and remember the more real you can make this imaginary “you” the more results you will get.

If you have any questions or comments,  just post them below

Let me back up a bit. What is a” big, fat, reason why”? Here’s an example; your blood pressure is through the roof and your Doctor just told you that you are at serious risk for stroke. His best advice in addition to medication was to get on a diet and exercise regime immediately!

This hypothetical situation is a “Big Fat Reason Why”, and camp has a good chance of working for this situation.

Hopefully you’re not in that boat, so let’s go over some other “BFRW” people attend camp. And see which are the most successful.

- Fitness enthusiast (this person just really loves to work out and has probably done it all)

-This person is a rare breed and because they simply enjoy exercise they will last through the whole camp. Lucky them.

- Friends of a crazy fitness enthusiast, this person got talked into camp. These people usually don’t last.

-If this is you, make sure you come up with your own “BFRW” and keep that friend around.

- Medical issues – Obviously this is a BFRW depending on how real you believe your medical issue to be and how much you personally believe exercise and diet change will help is how well this BFRW will work for you. Your Doctor telling you it will work and you signing up for camp is not all it takes. What your Doctor actually meant when he prescribed diet and exercise was Change Your Lifestyle; the lifestyle you are currently leading is no longer acceptable. And change is not an easy thing for any of us. So take it slow, think baby steps and keep your new healthy goal in the fore front of your mind.

-Your health and your life are your Big, Fat, Reason Why. Get serious with yourself and go write down in your journal what kind of health you want to be in 5 years, 10 years, 20 years from now, how long you want to live and how well you want to be able to play with your Grand Children and Great grand children. What are you willing to change about your current lifestyle to better your health?

- Upcoming Vacation – sorry folks if this is your “BFRW” you had better get more serious with yourself. But now you’re insulted right? Remember we speak from experience, as camp and the diet get tougher, most women will opt for throwing a Sarong around themselves and hanging out with the pina coladas instead of getting to meet the hot scuba instructor in your rockin’ bikini.

-Making this goal work for you- Dig deeper and don’t fall into that trap, Write down your goals exactly what you want to look and feel like by the first day of your vacation, be specific write down dates and emotions dress sizes how you want to look in the pictures that are taken of you. The more specific the better your results will be. Your mind is a powerful tool when it’s given a specific task it will do amazing things to make it happen. So if this is your reason why then stop right here go to a page in your journal and start writing!

- Reunion- ooh this one’s kind of good. Why? you say, ah because other people’s opinions are so important, right? And it’s been so long since you’ve seen these peers.

-To make this goal work for you- Write down in your journal exactly what you want people to think of you. Be honest no one’s going to read this. Write down what you want to look like, how you want to be perceived, how you want the pictures you are in to look and what you want your dress size to be. Be specific. Go write now.

-Your wedding Day- Bingo we’ve hit the motherload. Although this one can still back fire on you due to all the stress. This is usually the most successful.

Why, because it has all the qualities needed for a successful goal.

1. There is a specific date you can’t get out of.

2. There is an end to the date so your mind doesn’t think it has to do the crazy diet and exercise thing forever.

3. You are embarking in a new life with someone you love so your goal is based on going towards something positive not away from something negative.

4. You can’t change what you’re wearing; most women have a dress in mind and a vision of how they want to look in the dress. Thus giving their mind a direct visual command (very important).

5. The day is 99.9% about you and you know it. It’s your day to shine and the spotlight will be on you and you alone, there is no possibility of hiding. ooh scary

Do you see why this goal works well?    It has all the attributes of successful goal setting. So if your BFRW isn’t big enough take some time now and blow it up!

We very much want you to be successful in Boot Camp,

SO GO GET YOUR “BIG, FAT, REASON WHY”

& you will never have to say;

“Boot Camp, like all the other things I have tried, just didn’t work for me”.

Workouts are supposed to be tough, they are supposed to be challenging.
Unless you are in a maintenance stage and perfectly happy with your body (which,
usually, is not the case), then you are asking your body to improve from it’s
current condition, which inherently means, pushing past your comfort zone or
GETTING UNCOMFORTABLE!

I think some of you have a misconception that people like me bound out of bed
and go “gee I can’t wait to workout today”. Wrong! Most athletes, myself
included, have to drag themselves out of bed just like you, with the little
devil on their shoulder, screaming “but I don’t want to, not today, just let me
sleep in, Plllleeeaaaasssse”. So what’s the difference, one simple thing,
discipline. We have disciplined ourselves to tell that little devil to shove it,
at least 90% of the time.

So how do you discipline yourself? Start by acknowledging your successes,
little victories. Every single day write down something you did right, something
that went better in your workout, some improvement that you noticed. Did your
jeans fit a little looser, today? Did you make it further up the ramp on your
morning jog? Did you hit the snooze button, one less time?

If you journal your workouts and write down your improvements, it’s
scientifically proven that you will improve faster and to a higher degree.

Here are some ways to tell if you are rockin’ it at camp.

-You show up, 3 days a week.

-You work out on your own, on the off days.

-When you show up you actually give it your all.

-You notice improvements, in the following areas: You’re able to run further,
or it’s easier to run the same distance you used to, you recover quicker. You no
longer feel like puking, regularly at camp. You notice improvements in your
strength. You’re not as sore. Your clothes are fitting better. You’re feeling
more energetic the rest of the day. You’re sleeping better at night. You’re
friendlier. These are all signs that you are Rockin’ it!

Ways to tell if you are doggin it-

-You make it to camp once or twice a week.

-You don’t work out any other time but at camp.

-You show up to camp, but really don’t put any effort into it. As if somehow
just showing up was enough.

-You haven’t noticed improvements in the above mentioned areas.

-Everyday there’s a different excuse as to why, you can’t work out.

-You experience pain that travels around the body, today it’s my knee,
yesterday it was my ankle. This is called “chasing the pain” your body has
learned that by sending you a pain signal it can get out of something. Yes, the
body is that smart!

Watch out for these pitfalls. When you get back in touch with your body you
will know. When you are doggin’ it and when you’re rockin it or if you just need
a little break that day.

Last Friday, my training plan called for an 8 mile run, I knew I was not
feeling it, but I went out there anyway. (*If you ever feel real low energy one
day, go ahead and start your workout About 20 minutes into it you will either
turn the corner and start feeling better or you will feel worse, if you feel
worse it’s time to pack it up and go home.)
And about 20 minutes into the workout I felt really bad, so I hobbled home like
a sick little puppy. Before I let myself beat myself up too badly I looked at my
workout journal. Turns out I had, had a pretty Rockin’ week and had just hit a
mini wall. So I got in the tub, had some chicken soup and took 2 days recovery
instead of just 1, because that was a sign that I had pushed a little too hard
that week. Today I’m back on the horse and feeling great. Had I not been
journaling my workouts I would have not only felt physically bad, but I would
have been beating myself up for nothing!

So journal your workouts, how you feel and how you are improving everyday!
And you’ll be successful, in your journey to optimum health.

The decision trap is the point at which you placate yourself by making a decision. Let me create a scenario for you. You just got up from a really big lunch, you’re feeling good, you’re full, but you’re feeling a little guilty, so you make the decision that starting tomorrow you’re going to cut out the carbs. Protein and veggies all day, it’s going to be great! And you’re going to keep that going for 2 solid weeks! It’s going to be amazing! After all you’re mind is set, You’ve made the decision. And now you feel good about yourself.

What I have just described is the decision trap. The decision you just made is absolutely useless it will last, at best, until tomorrow morning when you wake up and then it will be thrown out the window.

Beware of the trap. But how can you tell when the decision, is a solid one, that has some substance to it? Well one way is to call your self on the game. If you are sitting on the couch telling yourself you will start working out tomorrow, get up and go walk, even if it’s just for 10 minutes, reinforce the decision you just made with “action”. That is how you break the cycle.

When you make a decision, be careful that you are not just making yourself feel better at that moment, you’re brain is so smart, it knows all the tricks. The decision relieves your guilt and makes you feel better. By recognizing the pattern and calling yourself on it you can stop the habit, simply but recognizing that it is happening.

Once you make a decision, the next step is to take action, even if it’s a tiny little step, that reinforces the decision and will wake your brain up, that this is more then just “smack” you’re talking here. If you make the decision to go on a diet tomorrow and you immediately go to the grocery store and purchase said items for the diet, you’re brain will start to go “hey maybe she’s serious”.

Step #1 making the Decision to do something. This is actually the easiest, of the steps.

Step #2 Taking Action, taking a step in the direction of that decision. At this point you will probably meet with a little resistance, that is normal. Picture the universe, sending you a little test. It’s asking you “Are you sure this is something you really want?” That’s when you push back and twice as hard and say “Yes!” And like magic at that point it will get much easier.

Step #3 Follow through- Follow through is everything!

There’s a saying that goes. You don’t make the decision to jump out of a plane until you’re floating in the air.

So now that you’re in camp, make sure you follow through! Teach yourself that your decisions mean something. Your word needs to mean something to you, first and foremost!

I hate my_____! (fill in the blank) That was, way too, easy right?

Ok now, try this one, I love my ___________! Did you find that a little more challenging to answer? Hopefully, not.

My point is that we all have that body part, we hate! Yes, each and every one of us. I have never met a person that didn’t want something to be different on their body, bigger, smaller, wider, narrower, longer, shorter, rounder, etc. etc. etc…

And, in my experience, the really weird part is the more weight someone has to lose does not necessarily determine the level of unhappiness with their body. People seem to be equally unhappy with their bodies!

So today’s exercise is one of the toughest exercises we have. I would like you to look in the mirror and accept yourself as you are, today. Stay Do Not leave, I know I lost a lot of you right there, but read on. I suggest that, you must! I repeat! Must learn to love and respect your body, now at the point it’s at, today!

Why, because your opinion and attitude towards your body will remain the same whether you lose the weight or not. That’s right if the song you sing says, you’re slow, then you will tell me you are slow whether you run a 20 minute mile or a 7:00 minute mile. You have to learn to change your opinion, now, because it doesn’t work the other way around. This is one of the grooves in your record. If you’re constantly calling yourself fat, you will continue to think you’re fat whether you have 10 lbs to lose or 100 lbs.

Wouldn’t it feel nicer to change your body from a place of love and respect, rather then distain? Think of it this way, If you had a 4 year old and you were trying to get him to learn to pick up after himself, do you think it would be more constructive to tell him you hated him because he left his toys all over the house or Do you think you might have a more positive outcome if you explained the benefits of putting the toys away, and praised him when he accomplished what you were after. Seems ridiculous when you say it about a four year old, right? Then why do you treat your body differently?

In Japan, a man by the name of Masaru Emoto has spent years studying the effects that his thoughts and words had on a glass of water. I’m not going to go into the whole study here if you want to see it in action, rent the movie “What the bleep”, (a totally trippy movie about Quantum physics). In his study he took a glass of water and wrote a word on the glass, like “Love” and let it sit. He then took another glass and wrote the word “Hate” on it. He placed the glass, in the same setting, all things being equal. What he found time and again is that when the water was placed under a microscope, the water that came from the glass marked “Love” would have beautiful shapes, like snowflakes and the water that came from the glass marked “Hate” began to stagnate, more rapidly. We played with this ourselves at home by taking two, fresh, strawberries and placing them in separate containers. On the outside of one container we wrote the word love and on the other hate. The results were quite interesting and even though we were skeptical the strawberry marked with hate, grew moldy much more quickly then the one marked love. Coincidence, maybe, but in the end, which state would you rather walk around in? I’ll choose happiness and love and if I’m wrong at least I enjoyed the ride.

I want you to imagine the effect those same thoughts have on your own body. You are made up of millions of cells. Each of those cells is like a little self contained universe, every time you think a negative thought about that body part, every cell in your body hears you and reacts. If you say I’m fat, I’m ugly, guess what, You are absolutely right! And you have just given yourself a command to make it so. You create your reality and your brain will always find a way to make you right.

You will always have something on your body that you would like to be different, that is human nature and that is actually a positive trait, to always be striving to better yourself. Imagine if everyone in the world didn’t have that need for things to be improved. It is part of our make up, as human beings, to want things to be better and to always be looking for what is wrong. But that does not mean that you have to Hate that which you want changed. You can do it from a place of love and gratitude. You can thank your legs for everywhere they have gotten you, for the fact that you have them at all. You can thank your stomach for helping you bear children. You can love your stretch marks and be grateful to them.

Now does that mean that you should just give up changing your diet and exercising because I’m saying accept yourself as you are? Absolutely not! I cannot stand the people running around saying big is beautiful and promoting obesity and an unhealthy lifestyle! What I’m saying is that change can occur from a place of respect for your body and your health and the more you can learn to love yourself right now. Exactly as you are the better!

This change, in attitude, is actually very difficult to do, because it is so engrained in your habit pattern to talk to yourself from a negative perspective. You will have to train yourself to be nice! Figure out what you say, to yourself, most often throughout the day. We all have a self dialogue, or maybe you think more in pictures, how do you picture yourself? Part of your work now is to stand in front of a full length mirror and truly look at yourself. Look in the mirror and say “I deeply and completely accept myself”. Think of all the good things your body has accomplished for you. Start listing reasons why you are grateful for your body. When you can look in the mirror and feel a genuine sense of gratitude and love for your body, then change can occur from a positive place and your goal is accomplished. You would be shocked at the amount of people that aren’t even capable of looking in the mirror. If you have learned to avoid looking at yourself, then it may take weeks, to change this pattern, it may happen quickly, you’ll know when you catch yourself thinking positively about yourself, rather then beating yourself up. Treat yourself with respect first and then others can do the same.

I’m going to explain this in such simple terms that if you have more than a high school education you will probably be insulted by the simplicity of it, but just in case you haven’t gotten it yet here it goes.

Many people that start an exercise program believe that they should miraculously start dropping weight and get the body of their dreams because they do the elliptical for 20 minutes three times a week, or whatever exercise it is, that you recently picked up. Spin class, kickboxing class, boot camp, poking around the gym trying to figure out what to do.

Here’s why that doesn’t work. Yes, exercise is good for you, yes you need to do it, but it cannot be used as the sole tool for weight loss and here’s why. Let’s say you join a strenuous class, like Boot Camp or a kickboxing class (the real kind where you’re actually hitting a bag) and you kick butt in that class, you push really hard and don’t let up at all during class. Well 130lb woman would burn approximately 500 calories during that class. When you start or change your exercise program, often times, your hunger will increase. Your body will notice the new demand for calories and since our bodies job is to stay in state homeostasis it will urge you to eat more so that it can remain at its current weight. You will only recognize that as being a little hungrier than usual. And you probably won’t notice that you have started finishing off your Caesar Salad at lunch instead of leaving a small portion behind. You will recover those lost 500 calories very quickly and in fact you may even acknowledge the hunger pangs and indulge, a little, assuming you can afford to, after all, you worked out. Thus actually putting on weight!

In this scenario the only way our sample person could lose weight as a result of her new class, would be to know that she takes in exactly 1800 calories a day (which is very, very, rare for someone to be accurate about their actual caloric intake). But assuming she’s a rocket scientist and knows this to be true. Then if she continued to eat exactly 1800 calories a day, every day for the entire week, (no cheating on the weekends) that would total 12600 calories for the week. If she then did her kickboxing class 3 days a week, her caloric expenditure for those classes would total approximately 1500 calories. If you subtract that from her food intake of 12600 you are left with 11,1000 calories or a deficit of 1500 calories for the week. She would need to create a deficit of 3500 calories for the week just to drop 1 lb. of fat, so it would take this person two and a half weeks to lose 1lb.

But that’s not how it goes down in real life. In real life you are not aware of exactly how many calories you are taking in, because you don’t live in a bubble and we’re not force feeding you through a tube. In real life the chef put an extra ladle of oil on the grill when he was making your egg whites and that cost you a kickboxing class worth of calories.

In real life, after a week of doing the exact same kickboxing class, your body begins to get used to it and has figured out ways to cheat and so you’re no longer burning 500 calories. Now you’re burning 475 and next week 450 because the enthusiasm is lost and so on. and then you wonder why it’s taking so long to see a change in your body. At this rate it will take about a month for this person to drop 2lbs. and that would be considered a success.

So is the answer to workout harder, find a more intense class? Not necessarily. Based on your weight there are only so many calories you can burn in an hour. When you see gyms make a claim like “burn 1000 calories in this class”. That is crap! Why, because that caloric expenditure is based on one client, that they had, one time, that weighed 300 lbs and was a professional athlete and able to move like an athlete for that entire hour and now they make the claim that the class burns 1000 calories. You on the other hand weigh half that and don’t move like a professional athlete for the entire hour. Also adding more exercise is going to make you hungrier, so if you don’t get a handle on your diet, the calories will creep in.

Is the answer to give up on exercise? Absolutely not! Our bodies are meant to move. Exercise is not an optional thing and should not be looked at as such. Sitting on your ass all day is not natural and is in fact very bad for you. If you want to be healthy you must move.

The answer to seeing results is to understand that you don’t have all the answers. What you are eating is keeping you at your current weight. You must combine “the big 4″ Strength training, Cardio, Nutrition and recovery. Stop beating your head against the wall. Enlist the help of trained professionals with a track record of success. If they can’t show you proof of people that have reached their goals using the exact same system, they’re trying to pitch you, then move on.

Another option is educate yourself, using programs like “The Nutrition Trainer” and www.Mybootcampworkout.com to figure out how to do it on your own. it is possible but no program will work unless you first acknowledge this simple fact. What you are eating is keeping you at your current weight. And as Dr. Phil says, “How’s that working out for you?”.

A good exercise program will change it up all the time, so that your body can’t find ways to cheat as quickly. If you’re going to a class that is the same every week or doing a workout program that doesn’t change, guess what, your body won’t either, it doesn’t need to, it can already do what you’re asking of it.

So to get the most bang out of your hard work, don’t neglect any portion of you new healthy lifestyle. Remember that you need all four wheels on your car to make it run and you need “the big 4” components of good health to get the body of your dreams.