I have to admit it… I have a MAJOR sweet tooth. Ok. I am addicted to sweet treats. I love cake, pie, ice cream, cookies, peanut butter cups, EVERYTHING!! I don’t mean just a little. I mean a LOT…like seriously bad. As we all know, these things don’t fit anywhere on any healthy nutritional plan and can be detrimental to weight loss. There is definitely no space for these sugar loaded treats on a keto diet. So, what does a “Sweets Junkie” like me do? We find a “fix”…LOL! Now, there are tons of recipes out there for some yummy fat bombs and other keto desserts that can hit the spot. But, I have found a treat that will blow your mind it’s so good! AND you don’t have to do any work. No..All you have to do is take it out of the wrapper. Well, you will put it in the microwave, but come on; how hard is that? …LOL!
Here it is:
You take a ONE Cinnamon Roll Protein Bar and pop it in the microwave for 40 seconds(obviously remove it from the wrapper and place it on a microwave safe plate)
Once it’s done, you can spread some natural nut butter on top(optional)
Try this and let me know what you think. I promise you won’t be disappointed…
Compliments can kill dreams! Sometimes the worst things we can hear is good job! you look great! man, I can really tell you’ve lost weight! Hey everyone. Mikki Campbell here. Author of Make It Happen and Founder of GetRight! Personal Training. As you know my goal is to help anyone looking to transform their body, mind & spirit find success on their journey.
This blog is titled KO Complacency! That is what has to be done from time to time on any transformation journey. I’ve seen complacency stop a LOT of people in their tracks. You’ve seen it too.
How many times have you seen someone embark on a journey and make it halfway to their goal and just stop? For instance in a situation like a person starting a journey to lose 100 pounds; they start out crushing it, dedicated to their goal, eating healthy consistently, exercising on a regular basis, developing healthier habits and passionate about their commitment, almost obsessed with achieving their goal. They are bound and determined to lose that 100 pounds and have the body, health overall well being and success they’ve only dreamed about.
They do good too. I mean in like the first month they drop like 20 pounds or more and start getting compliments from friends and maybe family members. The pats on the back feel good and they focus harder, like the commitment level goes up a notch, because this recognition feels so amazing. let’s face it, we all love to receive recognition for any efforts, but the recognition from overcoming obstacles, making sacrifices(skipping dessert) you know what I mean, when people notice that you’re losing weight and putting in that effort by god it feels good and we want more.
So, the fire is stoked. Now the momentum picked up by this recognition creates an even more intense focus. Skipping desert and doing a few extra reps, become habit, it’s what you do. You are on fire! Couple months pass and they’ve lost 50 pounds, halfway to the goal of dropping 100 pounds and having the health, happiness and success that this whole journey was started for. The compliments are becoming more frequent, we’ve dropped several sizes and starting to feel pretty good about the way our clothes are fitting, we don’t necessarily hide from the mirror any more and we are able to do so many things we couldn’t do before like tying our shoes without gasping for air, taking the stairs and not soaking our shirt with sweat playing with the kids and not collapsing from exhaustion.
Life is getting good. As a coach this is a difficult situation. Because you want to see the people that trust you to help them achieve their goals experiencing happiness, feeling better about themselves and enjoying the fruit of their labors that have gotten them to where they are. I mean they have achieved so much and feel better than they ever have.
As someone that’s been there I know how it feels. I mean just a few months ago brushing your teeth with your eyes closed so you didn’t have to see yourself in the mirror to losing 50 pounds, wearing smaller clothes that actually fit and having a new found zest for life. I know It is a great feeling and honestly a heck of an accomplishment.
I mean how many people need to lose 50 pounds but never do? But truthfully, this is a dangerous place, warnings should start flashing here: DANGER DANGER you are venturing way too close to the complacency zone, if you come into direct contact with complacency it could cause you to crash and burn. TURN back NOW!! FOCUS!! Start your NEW journey NOW! maintain the focus needed.
You didn’t start this ride to get off here. Getting off at the halfway point almost ALWAYS leads back to the way you came from and not to where you want to go. So if you are on a journey and have made any form of significant progress, do a self check.
Are you still as focused as you were when you were doing the things you needed to be doing to get you to where you currently are? Are you still making those sacrifices? Are you still consistent? Where is your level of commitment? I need you to hear me! Take it from someone that has been there. It does feel good to achieve any level of success, but NOTHING feels better than to achieve that overall goal!
That level of success when you’ve gotten the compliments and recognition of loved ones and even strangers is a good feeling and could easily lead to regret. I know, I have been in situations that complacency made me crash and burn.
The good feeling wears off way quicker than it comes and you’re left with regret for not seeing it through, That escalates into a feeling of failure which often leads to depression and regression. But seeing it through giving something your best effort and seeing it all the way to the finish line, achieving that distant far off goal and doing what they said you couldn’t heck achieving something that maybe you even doubted you could do just a little bit.
Not much feels better. At the end of the day even a physical goal like losing 100 pounds isn’t all about the physical. It’s not just about looking better and having more confidence. It’s about knowing how it feels to overcome. It’s about knowing how hard it was, all the sacrifices, blood sweat and tears and there you are crossing your goal line. You did it! Man, THAT is one of the best feelings you can ever experience!
So, if you feel you are becoming complacent and starting to get “satisfied” with your results, I encourage you to KNOCK IT OUT! KO that complacency reignite yourself. Come back out swinging. You deserve to cross that finish line. I promise you won’t regret it! Yes! It will be twice as hard to finish but it will be 100 times worth it! No it will be 1000 times worth it! so make it happen! Today is the best day to start your journey from where you are now to where you want to be and NOW is the perfect time! Remember you are worthy and I believe in you much love and God Bless!
With the circumstances surrounding us right now due to Covid 19, a lot of people are looking for workouts to do at home. Whether it be because of their gym is closed or they are just more comfortable in the safety of their own home; more and more people are looking for the best ways to train at home.
There are a lot of options available. You can essentially have your own gym, if you have the space and finances. However, most of us are not in a position to be able to have that.
So, I am often asked what I would recommend as must haves for a home workout with limited space and not breaking the bank. Although there are thousands of options available, I will give you the list I give to my online coaching clients.
I am a fan of the TRX Suspension Trainer. If you’re not familiar with TRX, it was designed by a Navy Seal and you can do everything with it: strength, conditioning, yoga and more. It is also very simple to transport, so you can easily take it with you when you travel. Check it out here: https://amzn.to/39cxhRP
Another versatile tool that you can add to your home gym arsenal would be kettlebells. With kettlebells you can get a great HIIT cardio workout without running, work on strength, balance, conditioning and coordination. I utilize kettlebells a good bit in my own training and with my clients. Here is a link for them: https://amzn.to/2BdKi0O
Dumbbells would be another great tool for any home gym. They don’t take up a lot of space and are great for building lean muscle, developing strength, and flexibility. A set like this: https://amzn.to/2DSfzr5 would be all most people would ever need.
I really hope this helps if you are looking for home gym equipment. No, you don’t have to buy them all at once. Start with something and build from there. As always, if I can help you out in any way please let me know.
If you are truly serious about your goals, I would love to coach you to them. With my online coaching, I can coach you anywhere in the world and build your program based on what equipment you have access to. Your training will be just like training with me 1-on-1, you will just have to get your own water…LOL!
For more info on my coaching program, just fill out a form on the contact page of my site and I will be on touch. Thanks and have a Blessed day!
Probably one of the most searched phrases on the planet: How To Lose Weight Fast…
Have you ever searched that? Maybe that’s what landed you here. I don’t know. If so, great, if not that’s cool too. Either way, you are about to hear the truth!
I searched it, “how to lose weight fast”, and it was almost comical some of the deception, gimmickry and fads I saw. Everything from magic pills, ridiculous exercise gadgets to lemonade and cayenne pepper diets.
Trust me. If it were easy, everybody would do it. It’s not easy, but it is worth it. So, if you are searching for a way to lose weight fats. Search no further. You’re about to hear the truth!
I’ve been there and lost 100 pounds while transforming my body, mind & spirit in just 6 short months. That’s pretty fast. BTW I wrote a book about it called “Make It Happen”. You can pick up a copy on Amazon
Back to what I want you to know about how to lose weight fast. The best way to lose weight fast is by starting with moderate changes to your daily routine that you can sustain consistently.
What good will it do to starve for 10 days, drop 10 pounds or so only to gain 15 back within the next 2-3 days? That means within 15 days, you are 5 pounds heavier than where you started.
If you are not active at all, start moving. It doesn’t have to be going for a mile run after not doing anything since high school either. Try adding 30 minutes a day, even if you have to break it up. Do 10 minutes in the morning, 10 at lunch and 10 after dinner. Build yourself up.
Once you have developed some consistency in the movement area, try cutting back on that soft drink, or switch the fries for a salad, skip that late night pint of ice cream and grab a piece of fruit.
Look, consistency is where it’s at when it comes to weight loss. Start by making these subtle changes and work into a healthier lifestyle that you can not only tolerate, but actually start to enjoy.
Trust me, once you start to feel better, you will begin to find yourself making more conscious and healthier decisions. The weight will come off and it will happen faster than you realize.
Going to an extreme almost always sets you up to fail. You feel like you are so restricted and you begin to rebel, you will find yourself in a more self-destructive place than where you started.
Transformation and losing weight fast take change and change is simply doing something different today than you did yesterday. Then, building on that.
Set yourself up for victory and not falling into a trap of failure.
I do a show every Tuesday called “Transformation Talk Tuesday. It’s available on Youtube
Check it out. It’s all about transforming your body, mind & spirit…
While I was doing my cardio this morning, I started thinking about how we often have bad or negative thoughts. These thoughts can be anything from having a bad day, to being in a bad mood or being negative and dwelling on how things aren’t going our way.
It crossed my mind, when we are watching television and something comes on that we don’t like, we immediately change the channel. We turn it to something that we enjoy watching. We choose to watch something that serves us. We waste no time on things we don’t like; ;we make a decision and change the channel to something that is enjoyable.
With our mind we often do just the opposite. We dwell on the negative thoughts. Often spending too much time and energy on these negatives and allow those thoughts to drag us down.
Same thing with the climate. When we are in our house and find ourselves cold or too hot; we immediately adjust the thermostat to a more comfortable temperature. We don’t waste time being uncomfortable. But, with our mind we will sit in misery and dwell on negative thoughts for way too long before we decide to change our way of thinking.
Riding down the road in the car, if a song comes on the radio that we don’t like; we immediately switch the station. If an advertisement or personality begins to annoy us, bam we turn the station to something we enjoy hearing. We don’t waste time with things we don’t like. We change immediately.
We have the same power with our mind. We can immediately change our way of thinking. We all have negative thoughts that creep in every day. We can choose to dwell on those negative thoughts and feelings, or we can opt to think positive thoughts and live our life our way.
One of the things that we constantly hear in life when we want to better our situation is that you have to change your way of thinking. We hear that all the time. But, do we think about what all it means?
A lot of times. we think of it as a one situation process. It’s not. It is more like a totality of circumstances.
For instance, in a transformation situation, I often hear things like: it’s really difficult for me to lose weight, I’ve always had a hard time with my weight, I’ve always had issues with exercising, i have injuries that hold me back, I don’t have time, I hate doing this, I don’t like that food, etc. It’s a constant barrage of things.
My encouragement is that you sing a new song. Stop humming that same old tune and expecting a different sound. If you want to change the way you live, you have to change the way you think.
You have to stop looking back at yesterday so much. The things that happened to you yesterday has nothing to do with who you are now. You have to focus on where you are and where you want to go. You can’t get in your car and put the gear shift in reverse and expect to propel forward. It’s just not going to happen. Why would you expect to be able to do that with your transformation?
No matter how hard it was in the past for you to do, if you believe that you can do this now. Convince yourself; “I’ve GOT this. I am DOING this. I have got goals and I am going to make it happen”! You do that while looking for joy and excitement in what you are doing; you will be successful.
Believe that you are creating a new you and that you are a happier healthier you, regardless of your path. Sing a new song!