Years ago, I hid in a bathroom at a wedding to avoid seeing my ex.
I was overweight, feeling like shit, and ashamed.
I knew in that moment I had to make a change. I couldn’t go on feeling that way, physically or emotionally.
I was 60-70lbs overweight, injured, anxious, short on time, and I had no money for a gym membership or fancy diet plans.
If I was going to look and feel better - I needed shit that worked, didn’t take up much time, and didn’t break my bank.
Through trial and error, eventually I found a “formula” that worked.
It allowed me to reduce my pain, lose 70lbs, reduce my anxiety, and maintain it all for years.
Best of all - it hardly cost me a thing. And, it fit effortlessly into my daily life.
The formula is made of up of four key concepts:
1.) Walk - a lot
Walking is one of the best tools for improving your health, reducing body fat, improving your mood, and reducing premature death.
Walking is also completely FREE!
I aim for around 7,000 - 10,000 steps per day.
This easy, low level, activity adds up to a big calorie burn over the days and weeks - leading to effective fat loss.
2.) Simple home workouts 2x per week
Home workouts involving bodyweight exercises, resistance bands, isometrics, and some light weights (not essential) allowed me to remain consistent and get results.
I didn’t have to travel to a gym, pay a membership, buy expensive workout clothes, or lift heavy weights (something I was avoiding due to my injuries).
I could workout at home in 30-40min, 2x a week, and get stronger while dropping pounds.
3.) Eating foods you love while maintaining a calorie deficit
I have tried just about every single diet there is - trust me. From plant based to near carnivore, I’ve done it. They all have pro’s and con’s, but I found that all popular diets are too restrictive and simply unsustainable.
You don’t need to restrict whole food groups to lose body fat.
When it comes to fat loss all diets work the same - you need to be in a calorie deficit. This means you eat less than your body needs to maintain its current weight.
Know what foods make you feel the best, promoting health, WHILE STILL fitting foods you enjoy into your life is key to fat loss. It’s helped me SO MUCH over the years.
4.) Mindfulness
Meditation has helped me with fat loss.
Being able to catch thoughts before I act, so I can make a measured and mature decision, has been huge for losing weight.
Much of my food choices were emotional reactions. I would be stressed out and order pizza, or anxious and grab a cookie - or several drinks.
Food was so easy to use as a distraction or something to sooth/lose myself in while I felt terrible.
Meditation helped me notice where my attention was at any given time and how my body was feeling. It helped me pause and take note, did I really want the cookie because I was going to enjoy it as a treat - or was I looking to have the cookie to avoid something, sooth myself, or self medicate.
This simple act of noticing my thoughts, feelings, and reactions has helped me make better decisions around food and use FAR LESS will power.
Walking, home workouts, simple nutrition, and mindfulness helped me lose over 70 pounds, and, I’ve helped hundreds of people do the same using these 4 Keys.
I can help you too. Contact me now to see if you’re a good fit for online training.
Tim