Tag Archives: Tim Ferriss

Kettlebell Swing

If you are wanting to take your fitness to the
next level and shred more body fat
I’ve got something for you to try!

KETTLEBELL SWINGS

image

I’ve been experimenting with kettlebell swings, and definitely think this is legit!  I do 100 swings with a 20 lb bell first thing in the morning, right before breakfast. 
 Find out HERE why eating breakfast is A MUST!
Tim Ferriss, author of THE FOUR HOUR BODY and our coach in the SLOW-CARB DIET explains why “LESS IS MORE.”  


“The king of exercise – the two handed kettlebell swing – is all you need for dramatic changes.” – Ferriss  

Read THIS BLOG from Tim to learn more about benefits of adding the kettlebell swing into your routine.  
Watch this video for step-by-step in instructions on performing the this exercise with good form.

Slow-Carb: Failure-Proofing Behaviors

In THE 4-HOUR BODY, 
Tim Ferriss describes the 
Four Principles Of Failure-Proofing Behavior

1. Make it consciousbe aware of your behavior in real time.  Not after the fact.  How to do this:

PHOTOGRAPH YOUR FOOD
“…the photographs acted as an instantaneous intervention and forced people to consider their choices before the damage was done.”  Tim Ferriss

2.  Make it a game.  You must measure something along the way!  Keep records of your progress.

3.  Make it competitive! 
 “Embrace peer pressure.  It’s not just for kids”  Tim Ferriss
4.  Make it small and temporary.   
Ask yourself these questions:
  • “Do I really look like that in underwear?”  Put that before picture up to keep you focused!
  • “Do I really eat that?” Take pictures of your food and post them for others to see!
  • “Who can I get to do this with me?”  Find at least one person and invite them to a little friendly competition.  Use your total inches (TI) as a measuring tool. 

“Use competitive drive, guilt, and fear of humiliation to your advantage.”  Tim Ferriss

  • “What is the smallest meaningful change I can make?”   
EVERYDAY SET SMALL OBTAINABLE GOALS

“Taking off the pressure in 4HB means doing experiments that are short in duration and not overly inconvenient.  Don’t look at a diet change or a new exercise as something you need to commit to for six months, much less the rest of your life.  Look at it as a test drive of one to two weeks…..Take the pressure off and do something small…..Rig the game so you can win.”  Tim Ferriss

For a great boost in reaching your goals, consider joining me this summer on a HEALTH & FITNESS RETREAT!  Now booking for the June 2-6 trip.  Read HERE for details. 


Invitation to the Slow-Carb Diet

I EAT LIKE THIS EVERYDAY

SO I CAN EAT LIKE THIS ON 
CHRISTMAS DAY! 

MERRY CHRISTMAS TO ME!

So now Christmas is over and I am ready to get back to HEALTHY!  I’m reminded that HEALTHY makes me feel SO much better!

MY NEW YEARS SOLUTION…

SLOW-CARB DIET!
It’s effective and healthy!
Read THIS to find out how to get started!

INVITE YOUR FRIENDS!
Social is Better!

If you want a real boost in reaching your goals, consider joining me and Holistic Chef Laura Lea  on a 
HEALTH & FITNESS BEACH
VACATION!!!  
We are now booking for the June 2-6, 2014 trip!  
Next 3 people to sign up will get 10% off of their trip!  
See what this trip is all about at hfvacations.com




Slow-Carb: Getting Started

 I recommend this for you if…
  1. You need a kick-in-the-butt to help you break some bad eating habits.
  2. You need a kick-in-the-butt to help you incorporate some healthy foods into your diet.
  3. You need to reduce your body fat quickly and safely.
  4. You need to recalibrate what foods your body craves.
Tim Ferriss, author of the 4-Hour Body (4HB) would say that we are looking for a 

BODY REDESIGN!

Let’s change our fat-to-muscle ratio and reach the full potential of our physical body!
Here are a few steps you need to take before you begin:

STEP 1
What’s your RECOMPOSITION GOAL?  
Take some time and answer this question.  

WRITE. IT. DOWN.

STEP 2
Keep a record of your weight.  The scale will only tell part of the story, so don’t ever let it get you down!  It is good, however, to get to know how your body responds to life…eating at home, eating out, traveling, holidays, “that time of the month” ladies.  Become an expert in YOUR BODY! 

STEP 3
Take measurements.  dum dum dum  

“Starting a body recomposition program without measurements is like planning a trip without a start address”  Tim Ferriss

1. Take “before” circumference measurements with a tape measure.  Get a friend to help you with this if you need.  You don’t have to share your numbers… they are for your motivation.  You will regret it at the end if you skip this part.
  • Upper arm:  mid-bicep
  • Waist:  at the belly button
  • Hips:  at widest point below waist
  • Both Legs:  mid-thigh 
Add these numbers together and you will have your starting TOTAL INCHES (TI).  Track your TI through out the 6 weeks, measuring once a week.

“Seeing progress in changing numbers makes the repetitive fascinating and creates a positive feedback loop.”  Tim Ferriss

STEP 4
Oh, there is one more thing:
  
BEFORE PICTURES!  
You will want this along side your after pictures as a 
“Trophy” and TESTIMONY 
for your hard work.  

People WILL be asking
 “What did you do?” 
as you rock your new body!  
Soooo, grab your swimsuit (I’m serious!) and take

 FRONT, SIDE, and BACK photos. 

 NOT fun, I know, but worth it!  Now take that picture and hang it in your closet, on your bathroom mirror, on your fridge, or as Tim said, “on your dog’s forehead”  LOL!..where ever it will “speak” to you and encourage you step by step. 

This is all for now.  
Invite someone you are close to to join you in this journey.  
It’s more fun to travel with a friend!

For a great boost in reaching your goals, consider joining me this summer on a HEALTH & FITNESS RETREAT!  Now booking for the June 2-6 trip.  Read HERE for details.


New Years Resolution Solution

Raise your hand if you feel gross because of the amount and type of food you have been eating lately.

YOU ARE NOT ALONE! 
 My hand is up too 🙂

theADVISE 
Enjoy this week.  
Embrace CHRISTMAS and your family.
Eat Christmas cookies with your kids.  
CELEBRATE THE SEASON…

and then STOP in JANUARY!  

thePLAN
Jeremy and I are diving into the SLOW-CARB DIET.  We want to invite you to join us if you need a plan.  It is the most healthy and effective eating plan.  I will be posting more about this method from now until our 

START DATE:
JANUARY 7! 

I hope you can enjoy this this week, have a 
MERRY CHRISTMAS…

and JOIN me in JANUARY!


Join me in January! SLOW-CARB DIET

As much as we love this time of year, 
I think we are all looking forward to

 a NEW BEGINNING.  
a FRESH START.  
NEW YEAR!

thePlan:
by Tim Ferriss

Let’s get focused, healthy
 and REACH OUR GOALS! 

This is a 6 WEEK plan that will change your life.  My husband and I have done it multiple times and NEVER FAIL to see results!  

Three years ago I invited a small group of friends and clients to join me in this.  I had read all about the diet and needed to put it to the test.  ACROSS THE BOARD, every person that stuck with it was left with a great testimony!  

it’s HEALTHY
it’s SAFE
it’s TESTED
it’s EFFECTIVE


theDIET 
  • 6 weeks long
  • 6 disciplined days per week
  • 1 mandatory “cheat day” per week
Details HERE.
Here’s a great book by the creator of The Slow-Carb Diet Tim Ferris 

Share pictures, recipes, cheat foods, restaurant experiences, highs, and lows through my Facebook page 

Be sure to ‘LIKE’ it!

Oh, and invite your family and friends to join you!  
It’s more fun with more people!