25 no b.s. body transformation tips

I’ll make this real simple for you…

Print this list, put it on your fridge, make these tips a part of your life and you’ll already be 80% closer to your body goals this year.

Alright?

Giddyup.

1. Avoid doing too much, too soon.

2. Each week, eat a bit better than last week.

3  Set a personal best of some kind in every workout.

4. Make your goals about things you can control vs. things you can’t (e.g. ‘do five workouts this week’ vs. ‘lose ten pounds this month’).

5. Treat yourself like someone you’re responsible for helping.

(Stole that one from Jordan Peterson’s 12 Rules For Life.)

6. You can’t out-train a bad diet.

7. Drink 1L of water before breakfast and at least 1 more liter throughout the day.

8. Supplement with EFA’s daily.

9. Stop all complaining.

10. Embrace repetition.  Success is a few key things done well over and over again.

11. Consume 30 grams of protein within 30 minutes of waking up.  Just maybe not immediately after the 1L of water I told you to drink in #7.  I won’t be responsible for what happens if you do.

12. Do something nice for someone today.

13. Use the 5×5 rule: no carbs after 5PM/5 nights per week.

14. Learn to relax.

15. Play the long game.  It most likely took you years to gain the fat so be patient.  Consistency + time = results.

16. Cut back on coffee and alcohol.

17. Sleep at least 7 hours a night.

18. Prioritize strength training.

19. Walk more.  Spend more time outside.

20. Pay attention to what you’re doing with your body.  Stand tall.  Shoulders back.  Consciously try to relax any areas of tension.  Come back to your breath.  Breathe deeply.

21. Meditate.

22. Pick foods with only one ingredient.

23. Don’t overdo your cardio.  It’ll tank your metabolism.

24. Avoid sugar.

25. If you only focus on results, you’ll never see change.  If you focus on change, you’ll always see results.

BONUS TIP: Accept screw-ups lightly.  Being able to laugh when things don’t go to plan is a highly under-rated success characteristic.  Simply correct and continue.

For more, get my 30 Day Transformation email series.  One very timely tip per day to keep your transformation engines a hummin’.

Get your good feelz here:

Click here to subscribe to The Conz’ 30 Day Transformation Series.

Happy Transforming,

Conor Kelly

The *Fitpocalypse* and why most programs fail

Every January determined resolution-ers line up for machines in the cardio section of most health clubs.

By February, the same row of treadmills looks more barren than a post-apocalyptic wasteland.

Even in the best of times, obesity research confirms that less than 5% of men and women succeed in losing weight.

Say whaaaaat?

Why do so many fitness programs lie in this graveyard of failed promises?

As any good shrink knows…it’s complicated.

It’s a multi-factorial, non-linear, multi-disciplinary, counter-intuitive…well, let’s just say there’s lots of reasons.

But one of the biggest reasons – as far as I can tell – that we continually fall in and out of love with our *gottalooza daweighta* project, is the same reason useless gizmos, workout videos, fad diets, and fat-burning pills make BILLIONS each year…

We’re looking for a simple fix.

The one shot wonder cure that’ll eliminate all of our fat loss woes.

Trouble is, the body don’t work that way.

It’s a complex organism.  With many moving parts.

Think of a rectangular table.

Four legs.  Each leg supports one corner, and shares the load of whatever’s placed on the table, indeed the table itself, with the other three legs.  What happens if you remove one?  Gets pretty unstable, don’t it?  Two?  You’d be lucky keep that sucker standing.

You see, most people are trying to get fit using one leg when, as I see it, lasting fitness has FOUR.

Focus on one to the detriment of the others and, well, prepare for your table to come crashing down.

What are the four legs?

1. Nutrition, 2. Resistance training, 3. Cardiovascular training, and 4. Mobility training (otherwise known as flexibility).

If you ain’t got all four, you’re doomed – like other casualties of the new year’s Fitpocalypse – to exclusion from Healthtopia (the new world order of the fit) when the nukes fly on February 1st.

Some enlightened programs serve two, maybe even three of the above.

But I’ve never seen ANYTHING that adequately addresses ALL FOUR LEGS needed for a rock solid foundation, and lifelong success with your fitness program.

That’s why I created my 16WK program.

Think of it as a firm but fair immigration policy that eventually wins you permanent residency in Healthtopia.

(Politicians, take note.)

And you don’t even need to scale a fence, dig a tunnel, or bribe a border guard to get in.

Just call me today at (416) 826-4844 for your complimentary personal training consultation.   I’ll see what I can do about speeding up your paper work.

When the Fitpocalypse comes, don’t get caught unprepared, flailing around on just one leg…

Get your table in order, and be one of the lucky 5% that survives.

See you on the other side,

Conor Kelly
(416) 826-4844