I’m back in Toronto after enjoying a nice visit with Mom and Dad.

I had the content for this post all planned when I received an email from my Mom forwarding me an interesting video which is a fit with today’s message.  According to Mom, “it might give you something to blog about”. 

Indeed it has.  Thanks. : )

Before I get to my comments, please watch the video:

 My comments: I like this video.  In the beginning of the video he mentions the importance of losing weight, stoping smoking, reducing alcohol, and proper nutrition, but goes on to say that in preventing most health conditions, regular exercise is really the biggest bang for your buck.

I’m a huge proponent of walking, which is what this video recommends, and liked the quote, “walking is man’s best medicine”.  Refer to my post “One of the Most Overlooked Forms of Cardio” for more details on that.

But regular readers of my blog will know that I firmly believe achieving lifelong health really begins with having a healthy mind. 

His video doesn’t contradict that principle, as it’s clear that unless you already possess the right thoughts and belief systems, you’re not even going to attempt the 30 minutes a day of exercise that he recommends.

After the thinking, supportive nutrition and exercise go hand in hand (with a big emphasis on the nutrition component, especially where the goal is fat loss).  Exercise is essential, but you will never be able to out-train a bad diet.

That being said, I appreciate what Dr. Evans is doing.  As teachers, we know our students can only absorb so much at one time.  People learn best in bite-sized bits of information.

That’s why I always have each of my emails or blog posts reflect one simple, straightforward takeaway.  Simple and actionable works best.  Dr. Evans 23 and a half hour concept is a pure expression of this.  I’m using the same idea with today’s “#1 thing I’m doing…” post.

It’s far from the only thing I’m doing, believe me!

If this video illustrates anything, it’s that something is always better than nothing.  A good plan, however, is always better than just something.  I have a hunch that Dr. Evans would agree.

The benefits of a holistic approach to your health will far exceed those of a “move more, eat less” approach.  But for some people, “move more, eat less” is progress!

The #1 thing I’m doing this year to enhance my fitness?

Short bursts of cardio.

Running on the treadmill, intervals on the bike, circuits with bodyweight exercises, for 10 minutes, or fifteen minutes max, 2-3 times per week.

I do plenty of circuit training and super-setting with weights, which means my conditioning is excellent.  But unless I have a specific goal of reducing my bodyfat, I very rarely do any cardio.

I also acknowledge that I’ve felt my best during periods when I do regular high intensity cardio intervals. 

Given their ability to enhance heart health and reduce inflammation, I’m adopting them as part of my routine this year.

Dr. Evans recommendations are a great start for an untrained individual, but let me tell you, the real magic happens when you get into vigorous exercise.

Vigorous exercise in short bursts has the potential to transform your health.

Wanna transform together? 

To Your Success,

Conor Kelly

When I was in Bulgaria during the summer, one of our favorite things to do was to go for a coffee and a bite of something sweet.  Ok, sometimes it was more than just a “bite”.

Only problem was, I kept that up for a while after we got home!  It had become a habit.

Have you ever tried the carrot cake at 7 West?

Unbelievable.  I highly recommend you try it.  Save it for your cheat day though. 

Better yet, when you order, tell the waiter that you subscribe to a blog on fat loss nutrition that recommended their carrot cake.  That should arouse some curiosity.

“How can I subscribe to fat loss blog that recommends I eat carrot cake?”

“Toronto fitness blog dot com,” is what you’ll say.  ; )

Anyway, at one point it was obvious that I wouldn’t be able to keep up this type of eating for very much longer without going back to my former “fat” self. 

One of the things that really helped me was committing to a 12-Day herbal cleanse (Wild Rose Herbal Detox).  I do believe cleansing is essential to health and can enhance weight loss, but that’s a topic for another time.

During the 12 days, you basically follow a sensible diet of anti-inflammatory foods (see my previous post), cut out all sugars, processed foods, as well as any alcohol, and take six herbal tablets per day.

The point is that if you want the benefits of the cleanse (enhanced energy, well-being, and fat loss), you follow the plan.  I mean, it’s only 12 days right?

What we find is, if you’re able to survive those 12 days of clean eating you’re much more likely to want to keep it up.  Heck, you’re already feeling better, you’re noticing the changes, and you’re realizing that it’s not that hard to do! 

You may still want to have your cheat day on the weekend once you pass the 12 days, but this sort of short-term commitment might be just the kick in the butt you needed to start you on a healthier pattern.  It was for me.

It’s only 12 days.  Not the rest of your life.

In Acoholics Anonymous they’re famous for saying, “don’t stop drinking for life, just stop drinking for today.”  Take it one day at a time.

The same logic can work for almost any area in which you feel stuck.  “Don’t stop eating sugar for life, just don’t eat sugar today, or for 12 days!”

Breaking things down into small chunks often makes them seem much more palatable.  How do you eat an elephant?  One bite at a time.

“A journey of a thousand miles begins with a single step.” – Chinese Proverb

Think about trying the same detox I used (or a similar short term effort), even if it’s just to help you focus on eating the right things for a little while.  It’s great for helping you become unstuck and overcoming inertia.  It’s not even about the detox (although you’ll love the benefits) it’s about the commitment.  Commit small and build momentum.  It gets easier.

Repeat this phrase to yourself several times, “I can do anything — one step at a time.”

Now go do it!

To Your Success,

Conor Kelly

 

I’m a week into my 30-email challenge and so far it’s been a great learning experience.

While the writing is time-consuming, I haven’t struggled with finding topics to write about.  I’m also realizing I have a lot of stories to tell, which is good. : )

Please let me know which posts are your favorites by commenting on them.

Today’s content is short and very sweet indeed.  It discusses perhaps the single most important habit I’ve used for the last few years to dramatically enhance my quality of life.  It’s easy to apply and you can start using it right away to enhance your life as well.

The reason I’m so passionate about helping others get fit is because I understand something very profound.

You have to feel great to do great.

There is no bigger motivation killer than fatigue, lethargy, low mood, and a having a low opinion of yourself.

That’s why feeling and looking your best physically can be the launching pad for realizing all of your other desires in life.  It makes challenges seem less significant, and victories seem that much sweeter. 

Over the years, I’ve loved observing how my success stories lives have really gone to the next level.  I’ve watched them get raises and promotions at work, make more money in their businesses, attract the love of their life, overcome past fears and limitations – all because they felt better and were more productive.

Nothing is more important than that you feel good.

A simple exercise that I use to feel good consistently is appreciation.

Here’s how it works.  We, all of us, have things in our life that we can be grateful for.  We don’t live in a third world country, we’re not persecuted in any way.  The idea is to find things that we appreciate about our lives, that we can be thankful for, and focus on them.

Every morning, the first thing I do when I wake up is say the words “thank you” about twenty times.  Then, as I’m going about making my egg whites and oatmeal, I mentally review all of the things in my life I’m thankful for.

I think of my family, I think of friends, I think of all of my wonderful customers and subscribers, I think of all the great mentors I’ve had over the years, I think of wonderful experiences I’ve had and things I’m looking forward to experiencing, all the while deliberately trying to feel the emotions of gratitude and appreciation.

I think to myself, “wow, look at all the ways I’m so blessed.”  And this makes me feel good.  It really sets the tone for the day and gets me started on the right foot.

In the evening, this is also the last thing I do before I go to bed, and I fall asleep feeling happy.

Everyone can find something to be thankful for, even if it’s just having a roof over your head and being able to take a nice warm shower.  

What you’ll find is, by looking for things in your life which you feel appreciation for, you’ll experience more things which you appreciate. 

“Seek, and you shall find”.

Gradually, like a snow ball rolling downhill, you’ll develop more and more good feeling thoughts which empower you to do more and enjoy more.

In fact, I’d recommend you do this exercise four, five, six, or even seven times a day starting out.  This will help you to focus your thoughts on more positive emotions and distract you from negative emotions that slow you down.

Negative energy is like putting sand in your carburator.  It gets you nowhere, fast.  It keeps you apart from your deepest wants and desires.

Remember, feel great to do great.

I hope you’ll try this little exercise.  I hope you’ll make it a habit.  It’s been one of the most empowering processes in my life.  I share it with you because I want you to feel as good as you can too.

To Your Success,

Conor Kelly

Back when I worked at Extreme Fitness there was a young guy who used to work out with his two friends every day.

I’d say “hi” in passing, and he would say “hi” back.

After some time had passed, I started to observe what he was doing and offered to help. 

“Try it this way, you should feel it more.”

“Ok, thank you,” he’d say.

I noticed that he spent quite a bit of time working out.  He had a very thin build and a goal of building muscle.  I’d suggest little things here and there, and he seemed receptive, although I was never really sure what he thought of me.

One day, he started asking questions.  We talked.  I scheduled him for a free session to teach him a few things.  One thing led to the other and he eventually became my client.

Our first workout together was an arm workout.  He got a better workout in 45 minutes than he’d ever experienced in two hours of working out with his friends.  After that, he quickly became a believer.

I gave him a nutrition plan, which he followed to the letter, and never once questioned. 

In fact, he even spent hours one time looking for a specific nutrition store because I told him to buy supplements there.  Ultimately it was the product that mattered, not the store.  But in his mind, everything must be EXACTLY as I recommended.

He made every single workout and never rescheduled. 

Once, he got into a car accident (on his birthday no less!), and still made it to the session, albeit half an hour late.  When he called to let me know he’d been in an accident but was on his way, I even tried to talk him out of coming!

“Listen, you’ve just been in an accident, you need to relax.  We can do the workout another day.”

But he insisted.

When he did finally arrive, I convinced him to take it easy.

“Today’s not your day.  Nothing bad will happen if we don’t workout today.  You’re not gonna lose all your muscle.  Relax!  Oh, and Happy Birthday, by the way.”

He was so aggravated, not because he had an accident, but because he missed his workout!

The result of this dedication?  This scrawny teenager grew strong and muscular, gaining close to 50 lbs.!  It was a 180 degree turnabout, a total transformation.  My knowledge and experience combined with his hard work made it happen. 

He was 100% coachable, and that’s how he changed his life.

How coachable are you?

For the most part, I’m very open about how we coach our success stories.  The information is there. 

But all the nutrition information and workout videos in the world are no good to you unless you are willing to learn, and willing to accept change!

You have to be willing to do it my way for a while, especially if your way’s not working!  C’mon!

The young man in my story was training for two hours a day and getting nowhere.  Under my guidance, he achieved huge results in a relatively short period of time – all because he was coachable.  He was willing and ready to do whatever I told him, because he was smart enough to realize that his way wasn’t working, and because he’d seen the evidence that my way does work (I already have the results he was looking for)!

Do you think he ever said, “well that all sounds really good, but I’m just gonna keep doing it my way”?  No!

The strategies on my blog are the same strategies we are using every day to help people change their lives.  They work!  Are they a part of your life yet?  Have you really given them a fair try?  Ask yourself that.  How coachable are you being?

I ask myself several times a day, “how coachable am I being right now?  Am I being open to learning new things?  Am I open to trying something new? Am I really open to change?”  Try asking yourself these questions, and ask them often!

Your coachability is what determines your level of success in any endeavor.  High coachability creates miraculous transformations.

I’d ask you to consider that as you read my emails for the next 26 days or so.

The young man I mentioned is a remarkable individual and a great friend.  His story serves as a shining example to all of us.

Today that young man serves as our Lead Personal Trainer and Boot Camp Instructor at Evolution Fitness, and helps others by passing along the knowledge I imparted to him (as well as some tricks of his own he’s picked up along the way).  Whether you’re in one of our programs or not, I’d encourage you to reach out to Jeff, as he’s a great person to talk to, and has a lot of wisdom to share.

Oh, and make sure you get him to tell you the story, too.

To Your Success,

Conor Kelly

Thanks so much for being a part of my 30-email challenge.  Sorry I’m a day late in getting this out to you…I’m on track now.  My intention is for each of these 30 emails to contain a simple, actionable takeaway to help you get a head start on your goals in 2012.

My hope is that through this process you’ll share your thoughts, ask questions, and let me know how I’m doing!

You can reach me at anytime by replying to the emails I send or by posting a comment here on the personal trainers Toronto blog.  Ok, let’s get started!

*******************************

#1 KEY TO SUCCESSFUL TRANSFORMATION

A while back Oprah Winfrey did a radio interview…

I have so much respect and admiration for Oprah and everything she’s accomplished in her life.  I found this interview very revealing and I think it will help me illustrate something to you.

The radio host asked her, “how do you feel about your work?”

“My workout?” she replied.

“No, your work.”

“Oh, I love my work! It’s just such a blessing to do what I do, to make an impact and to be able to help millions of people every day!”

“That’s great!  So how do you feel about your workout?”

Silence.

“Oprah, you still there?”

“Yes, yes. How do I feel about my workouts?  Well, I just want to lose my fat ass!”

Now let me ask you something…

Can you feel the difference in the communication offered regarding her work and her workouts?  Take a minute and think about the EMOTION that was offered in each response.

She is extremely passionate about her work…she sees herself as being able to help MILLIONS of people on a daily basis.  When it comes to business, she’s a powerhouse, one of the most influential people ever. 

The 2nd response was pure frustration.  As you may or may not know, Oprah’s had a very public and very prolonged battle with her weight.  How does one of the world’s most successful women fail so massively in achieving one of her chief goals in life? 

Two words: self-image.

How we view ourselves determines the limits of what we’re able to create in our lives.  That’s it.  It’s nothing else.  We always act in accordance with what we believe to be true about ourselves.  In fact, it’s impossible to do otherwise.  We simply cannot behave in a way that’s inconsistent with our own self image.

I can pretty much guarantee you that almost every single person that struggles with their weight has something in common with the 2nd Oprah, the world’s most infamous yo-yo dieter, namely, in one form or another, they see themselves as fat.  There are varying degrees to this, of course.

I’ve mentioned in my seminars and in my blogs that for the longest time, and despite my best efforts, I failed to change because I saw myself as being fat.

When I shifted my thoughts is when my transformation occured.

Is there any area in your life which you are not happy with, and regarding which you sound similar to Oprah when she talks about her weight?

I’d bet there is.

In fact, I’m almost certain that you offer that type of communication when it comes every area of your life that you’re not happy with.  In Oprah’s case, she has a very healthy self-image when it comes to her work.  She could never be anything other than extremely wealthy.  But unless she changes her self image regarding her weight, she is destined to continue her struggles.  Do you get that?

When you are not where you’d like to be physically, it means that what you’re believing to be true about yourself is inconsistent with the thing you want: your ideal body.

I’ve come to believe that the #1 key to a successful transformation lies in altering your self-image, how you think of yourself in the process of achieving your perfect weight.  Until you learn to see yourself as though you are already living in your perfect body, your body won’t change.

Sorry.  Don’t shoot the messenger.

There is a silver lining here, however.  You CAN work on your self-image and alter it with time.  When you are successful in learning to see yourself in a new way, you will
already have catapulted your life to a new level.

I can tell you from personal experience (see above) that this will not be easy, especially if there are things about yourself which you do not like.

I can also tell you, that this is the most rewarding work you will ever do.

HOW DO I START TO CHANGE MY SELF-IMAGE?

STEP 1

First, work on completely ignoring the anything negative you might think about yourself or your body.  Your habit of focusing on these things is preventing you from having the body you want.

Stop weighing yourself, and stop looking at yourself in the mirror.  All that does is cause you to notice things about your body you don’t like.  When I had my transformation, I absolutely refused to look at my body in the mirror for the longest time.  Until one day I happened to peak and I really liked what I saw!  Then I couldn’t stop looking!

When you start to see significant changes (and you will if you follow my recommendations) you’ll want to make an effort to notice them a lot, but at first, and for a while, avoid looking at yourself!

Instead, practice seeing a picture in your mind of how you’d like to look.  Experience it and enjoy it as though you already looked that way.  And don’t worry about how long it takes…it may take a few months, it may take a year.  If you’re doing this right, it almost won’t mattter to you whether you have the body you want or not, because you’re already experiencing the joy of it in your thoughts.  If you’re thinking “yeah right”, just go with the process, you’ll see.  See your desired outcome as though it’s already fact and it’s just a matter of time until it comes into your experience.

What we celebrate today, we enjoy tomorrow.

STEP 2

Next, find one thing you like about yourself; just one.  Then, spend all your time focusing exclusively on that.  Obsess about it.  Seriously.

What this will do is lead you to discover other things you like about yourself.  When those come up, obsess about them also.  After a while, you’ll find so many things to like about yourself that you’ll fall in love with yourself!  YOU ARE AMAZING AND YOU DESERVE TO FEEL GREAT ABOUT YOU!

STEP 3

Finally, one of the most important ways to work on changing your self-image is to read a lot.  Read a few pages of something POSITIVE every day.

Reading interrupts the pattern of negative focusing and gets you to focus on “I can do it, I can change.”

I’m going to recommend a great book.  This is one of the best books I’ve ever read on self-image and how to change any aspect of yourself which you do not currently like.

It’s called Psycho Cybernetics and it’s by Dr. Maxwell Maltz.  Go to amazon.com and order your copy today.  When you receive it, start reading it right away.  It’s easy to read and understand, and it contains a powerful road map to creating a successful transformation.

Follow these steps and be sure to give it time.  You’ll know it’s working because you’ll start to feel a bit better about the whole situation.  You might not feel great just yet, but
you will feel a sense of relief.  Your communication will begin to change. 

Start each day by saying “I love being at my perfect weight because…” and enumerate all the ways it will feel fantastic to live in your ideal body.

Be consistent with all the above and the results will come.  After a while, you’ll feel pulled to do all the things that support you in having the body you want.  Exercising and eating right will no longer be a chore.  You’ll start to actually enjoy how it makes you feel.

When that happens, you’ll be on the fast track to a successful (and permanent) body transformation.

To your success,

Conor Kelly

Dear friends,

Happy New Year!

I have one small request for you.  Please practice being open to trying new ways of doing things.  I ask this of you because I know this simple habit has the power to change everything for you.

If there’s something about your life you’d like to change in 2012, whether it’s your health, your body, your finances, or your relationships, it’s time to try something new…something different…ANYTHING different.

If you keep doing what you’ve always done, you’ll keep getting what you’ve always gotten.

I know because prior to the spring of 2006, I was stuck in a major rut.  I had no love life, no money, poor health, and I was overweight…

But that’s all ancient history.

A big part of changing my circumstances has been my willingness to explore new ways of doing things, and push the limits of my comfort zone.

That’s why Jeff and I kicked off 2012 with a refreshing dip in Lake Ontario at Sunnyside Beach, January 1st, with the Toronto Polar Bear Club.

 

We’re now officially members!

This year, I invite you to challenge yourself to try new things and to get outside of your old routines.  Anything that shakes up the status quo is good, and can serve as an excellent springboard for progress.

Make this your modus operandi for 2012, and I promise you it’ll be a year to remember.

A SPECIAL INVITATION***

Someone I respect challenged me to write and send one email per day for 30 days straight.  In and of itself that might not sound very hard…But my intention is that every single email I send contain great, relevant content that people actually want to read.

If you’d like to join me on this journey, and get your daily dose of fitness related inspiration to assist you in getting 2012 off to a fast start, email us at info@personaltrainerstoronto.com to be added to the list.

The emails will start on January 9th and continue for 30 days straight.  You’ll be educated, entertained, and inspired.  I can’t promise all of it will be about fitness, but I’m looking forward to seeing what kind of great value we can create.

Wishing you the best of health and happiness in 2012,

Conor Kelly
EVOLUTION FITNESS -PERSONAL TRAINERS TORONTO
(416) 220-7883

P.S.  If you’re ready for a BREAKTHROUGH with your fitness this year, call (416) 220-7883 to schedule your complimentary “Breakthrough Session” with one of our elite experts ($100 value)!

The details of the session are here:

http://personaltrainerstoronto.com/1699-2.html