But usually Mondays get most people down.

Well, that’s where things are a bit different around Portland Boot Camp.

We take pride in realizing that exercise has the power to brighten a sour mood.

Look, here’s what people refuse to accept or just don’t know…

Exercise actually makes you happy.  Working out hard makes you smile.  Doing the difficult makes the rest of life easier.

We choose to start the week of right.

With a healthy dose of good medicine.

Right?

Thanks for daring to be great.

And thanks for a great Monday, gang.

D

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You know…

Since you are in Portland Boot Camp, I know how you feel about yourself more or less.

But the unfortunate truth is, most people don’t really care too much about their bodies.

And that is their choice.

Of course, there are some who care, (or claim to care) but not enough to do something about it.

The dwindling minority stay trim and healthy all year…or are currently watching their waistlines disappear.

The rest… well, let’s just say they are what they eat.

What makes the difference?

Lots.  But to offer a few suggestions, here are  39 quick ways to help you stay (or get) lean and trim.

1. Eat whole, natural foods 90 percent of the time or more if you like them.
2. Avoid refined sugar like the plague
3. Read information from outside the fitness world and apply to your fitness
4. Read “Think and Grow Rich” and “PsychoCybernetics”.  TRUST me on this.
5. Get a copy of “The Strangest Secret” by Earl Nightingale or watch it on YouTube.
6. Above all: never, ever, give up.
7. Read everything you can about achieving your goals… take and learn from what is useful, discard the rest.
8. Eat a “cheat” meal once a week. Cheat MEAL.  Not cheat meals.
9. Become a student of Nutrition
10. Surround yourself with fitness and health minded people. (Like Portland Boot Camp!)
11. Read this success blog as often as possible
12. Write down your goals as clearly as you can
13. Write your goals on 3 x5 card and reading it many times through the day.
14. Focus on what you WANT…and NOT at all on what you don’t want
15. Don’t listen to advice from jealous, out-of-shape friends or acquaintances… they will drag you down if you let them.
16. Treat your body like a holy temple and watch it return the favor
17. Realize that your efforts to stay or get lean may upset or offend lazier people.  Who cares.  Ignore it. Refer to number 15.
18. Take entire days off from exercise sometimes to just stretch and CHILL OUT.
19. That being said, exercise 6 days a week.
20. 2 minutes of exercise is better than none
21. Stick with multi-joint movements (like squats, pull-ups, pushups, and rows etc) and interval training as the core of your fitness program.
22. If you fall off the wagon, so what.  Get back on again.
23. Every passing moment is a chance to turn it all around.
24. Sign an irrevocable contract with yourself to do what it takes to achieve your goal.
25. Be yourself.  Choose your own body and body fat level that make you feel and look the way you want to feel and look…for your own reasons.
26. Program your self-image exactly as you want it to be.
27. Whenever negativity strikes…instantly think of the positive alternative. If you hear your mind say something like, “I don’t know why I try.  I always fail anyway.”, immediately switch to a positive thought like, “I CAN.  Success comes to those who persist.”
28. Read your goal card whenever you feel good or positive.
29. Read your goal card whenever you feel bad or negative.
30. Write out an action plan with a goal and goal achievement date and drive forward with intensity and gusto!
31. Take the highest quality food-based multivitamin you can afford.  I take VGF+25
32. Take the highest quality Omega-3 supplement you can afford.  I take EFA Icon
33. Prepare your veggies in advance.
34. Buy a steamer and use it daily.
35. Create your own cookbook of quick master recipes that you can rotate through.
36. Focus on your goal relentlessly.
37. Life is brief…make it your best life NOW.
38. Seek expert advice or help if you are stuck.  If you aren’t in Boot Camp… I can help!
39. Try Portland Adventure Boot Camp without risk.  It REALLY does work and I promise you will love it.  If, for any reason whatsoever, you aren’t totally thrilled with boot camp… I’ll give you every single penny back no questions asked.

Tell me what you think.  I love hearing about your successes!

Cheers,

D

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Unlock your mind...

How many times have you caught yourself dwelling on negatives?

Things like:

• Mistakes you made in the past
• Negativity of others
• Opinions of others (real or imagined)
• Self doubts and fears leftover from childhood
• Set-backs and previous failures.

Well, here’s the good news: you can cut the negativity out like a surgeon.

This secret has been handed down through the generations and was made popular by Earl Nightingale

Ready?

Here it is:  “What we think about…we become.”

Now, here’s what to do:

First, make 2 lists.

1. The first is a written list of all the successes you can remember… from as far back as you can remember. When you finish it should be several pages long.  Even the trophy or ribbon in first grade.  The tests you passed.  The job you landed. The spelling bee you won. The goals you achieved.
2. The second list is all the things you currently ingest, think about, or do that are “bad for you”. Like drinking too much soda. Or too much alcohol.  Or comparing yourself to others.  Or allowing others to influence the way you think about yourself.  Be honest with yourself… this is often the hardest step.  But you must be brutally honest here.

Then… each night, for 30 days  – as you lay in bed - resolve to let go of the past and embrace the future.

Then read through your list of successes.  This is your golden list… and it’s like a bank account of positivity. You can make a withdrawal upon whenever negativity strikes.

Then, in your mind’s eye, clearly picture the new you.  Actively form a new self image based on the belief that you can create whatever you want.  See positive images of yourself, hear positive self talk, feel positive emotions. See your goals clearly.. and specifically, and see yourself attaining them.  Feel what it would feel like to blow right on through all your personal goals.

No need to think about the negatives at all… don’t dwell on them for even a second.

No amount of thinking can solve problems of the past… you must just let them go and embrace new opportunities. And if you catch yourself slipping into any form of negativity, immediately switch to a positive image of yourself.

Practice it and make it a habit for 30 days.  Add to your positive list whenever you recall a success.  Simultaneously, eliminate and cross off the items on your negatives list. Soon your mind will be reprogrammed with a new POSITIVE self image… one that has let go of the negatives… let go of the past.

Amazing but true…this newly minted image now replays in your mind — just like the old negative one used to do.

Anytime you hear that inner voice try to drag you back into the past… back into destructive habits… or self defeating beliefs….

Start going down your golden list of successes – and jumpstart your positive self image instantly.  And the old one will just *poof* away along  with the negative emotions it brings it.

The more you do it… the stronger it becomes.

It’s all within your control to be, and do, whatever you want.

Sound simplistic?

Too easy to work?

You just might be shocked at how well it can work.  And if your negative inner voice is skeptical right now…  tell it to hush.

Cheers,

Daniel

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