Reality Check - Convenience or Results?

Your results are determined by your choices.
Your choices are a result of your habits.
Create a MINDFUL environment.
Avoid impulsive or mindless actions.

To your health,
Robert

A Reality Check. Action Precedes Motivation

 

 

 

 

 

 

 

 

 

 

 

                     Do the work and get the results. 

A quick post today.  This is a slide from one of our Weight Loss/ Accountability seminars.
Let it act as a reminder.

Make this a great day,
Robert J DeVito

A Daily Formula for Motivation and Inspiration

 

The IFS ACHIEVERS use this with great success.

I hope that it helps you too.

Create Better Habits  

To your health,

Robert DeVito

Creating an Honesty Covenant (Drop the B.S.)

 Honesty Covenant

Creating an Honesty Covenant with yourself and others will be essential to your success and mental well-being.  In reality, the scale/checkbook/relationships/happiness does not lie. 

Misleading yourself or others as to how well you are behaving but just not seeing the results is detrimental to success.  Beyond being in a Physiological Plateau, here are the reasons I see that people do not succeed:

·         You were not ready to commit to a new/different lifestyle.

·         You did not know how to get started, and stay on the right track.     

·         You lacked the proper information/education.

·         You wanted a quick fix.

Be honest with yourself and others. Misleading yourself with statements like "I am ok." or "I am eating pretty good" or "I can't seem to save money no matter what!" or "I cannot get along with my spouse no matter what!" or "I am too busy to exercise." are lies.  Look internally and decide if you are emotionally protecting yourself by not facing up to your actions and then list out the half-truths and absolute illusions that you feed your brain on a daily basis.

Ask for help when you need to and stay the course.

Figure out what issues/challenges you face and find long-term solutions.  If you are not changing, then there is an issue with one of the following: 

Food - Fitness – Focus

Have you been honest?

If not, how have you been deceiving yourself?

How can you course correct?

If you decide to live your life in this way, if you drop the stories and the B.S. from your life, you will move ahead and achieve at speeds that you never thought possible.  You will find a new level of self-respect and pride. We all deceive ourselves from time to time. You can break the habit if you choose to.

Was this helpful? Get more help HERE! 

Drop the B.S. and get real.

To your health,

Robert

IDENTIFYING YOUR OBSTACLES

Identify your Obstacles

This is a follow-up to our goal setting article from a few weeks back -

Setting Your Goals

This article will focus on aiding you in creating your Realistic, Progressive and Maintainable (c) Action Plan.
Identify your obstacles then modify your actions.

Identify your Problem Areas – 

What are your biggest Challenges?  Some eat too much at meals or at their desks, while others pack in extra calories while driving, snacking, or socializing.  Some want to help family members eat better – without them knowing it!  Others leave choosing foods and meals to the very last second when hunger has already taken control of your thoughts. Different problems require different solutions.  If you try to change everything at once, nothing will change.

Select Solutions – 

Select up to three – five small changes you think will most easily and effectively enable you to address only your most troubling challenge.  Be certain that these changes are R.P.M. (c)  changes.  Always choose something you know you can repeat.

Develop a Simple Plan – 

You need to be more focused than just thinking “I’m going to try to do better” and having a few vague changes in mind.  You need to select up to three specific daily changes you intend to make, and you need to commit to making these changes a part of your daily routine for the next 30 days.  It is only a month, and you chose the changes in part because you thought they would be easy for you.  Promise yourself you will try hard to adopt those changes for a least a month.

Execute Your Plan – 

It is important to make these changes each day.  There is power in consistency.  One way to do this is to keep a calendar or keep a record to mark your daily progress.  Tell your friends and family about the commitment you have made.  Do other things you believe will help keep you on track, like wearing a wristband or other reminder, posting signs for yourself, writing a food diary, or joining a group that is committed to making the same kind of changes you are.

Do this and you will be on your way to freedom from all of the frustration and confusion and on the path to being healthy and fit.

For those of you in need of more information, guidance and tips then here is a link to a free e-book download from My Dynamic Life.  Enjoy it and send us some feedback!

 

To your health,

Robert

Fast track your personal weight loss success.

Overcoming Obstacles

Published on February 13, 2012 by Robert DeVito in Focus

 

Overcoming Obstacles

Don’t Look Back
Everyone has failures or mistakes from the past. To have success, you need to learn from your past and value those difficult lessons but do not every dwell on the past. Simply move forward and make better, more educated decisions from the lessons learned.
To succeed, you need to have dreams and aspirations. Be honest with yourself as to what you want out of life and what you want to give of your life. Allow your mind to dream and think big. Aiming low and hitting the target is not a good goal.

Create a plan of Action 
Create a Business Plan as your very first step if you are planning to build a business. Whether you will be searching for investors or not, this plan will be the blueprint to your success. The Business Plan will consist of market trends, financial planning, competitive analysis, exit strategies, marketing and promotional options, everything about your goal. When going before an investor, you will be required to have a Business Plan. This is by far the most important document of all. If your success were something personal, you would not need to create a Business Plan although a project plan would be a good option to allow you to keep track of everything involving your goal. I am not personally a fan of a complex business plan.  Keep it simple and be able to modify as needed.

Persevere
To reach success, you have to persevere. Even Thomas Edison had to learn this. When he was creating the incandescent light bulb, it took him more than 10,000 times to get it right. Keep striving even when it becomes challenging.

You need to have determination. With good intentions, there may be a close friend or family member that feels it would be better if you focused your attention in another direction. Uphold your unstoppable attitude, determined to succeed.

Consistent Application of Proven Principles will bring SUCCESS.

To your health,

Robert

Crush Your Cravings.

"Giving in" to food cravings is frustrating for anyone. It represents a loss of control. I have found great success in controlling your mind and your environment to aid you to better outcomes.

Look past your immediate desire and play out in your mind how you will feel while eating this  "much needed" food and then play out the after effects. How do you feel once your are finished?
A few "rules" I have my clients to focus on is:

There is nothing in the cake that will improve your health or improve your results.  However, occasional indulgences are part of life. 

 Restrict Restriction and Include Inclusion - Robert

Make the act of including indulgences part of our food plan.

   
Control your kitchen
Keep temptation out of sight. That means clean the counters and kitchen of "junk" and actually create a scenario where you have to go purchase the items you want so badly. This will act to slow   down your reaction. 

Know WHY you are eating what you are eating

Are you hungry or bored or is it just a habit?  Or have you convinced yourself that you deserve it? Play the scenario out to the end again.
Managing food cravings is a simple but difficult process. In my experience, I have seen that most often when an individual makes a emotional judgment and gives into eating when they are not hungry it is often do to temporarily losing sight of their goal(s) and/or continuation of habits.
Try these tips for controlling food cravings:

1. Develop a mantra. Something like: "I feed my body and my needs, not my taste buds."  
2. Ask yourself questions like:  "Why am i going to eat this?  Is it because I actually want it and need it or am I re-actively responding to an immediate desire?"
3. Keep focused on your goal. Post it in sight at work and at home and refer to it often.
4. Drink a glass of water to slow the decision making process down. Water can make you feel a little fuller AND it will give you something to do while deciding if you are actually going to give in to your cravings.

Yours in health,
Robert DeVito

Complete Fitness, Fat Loss and Wellness Program

I have tried every diet available. What can i do to lose weight?

I’ve tried every diet under the sun, why will this one be any different?

What makes the IFS System special is the three f’s: FOOD, FITNESS and FOCUS.

The known, inarguable rules to how people gain and lose weight have been established for years. We at IFS will spend time educating you on what it will take for you to be successful now and in the future. Most weight loss methods focus on one of the F’s leaving you to fend for yourself on the other two aspects. These attempts by the dieter are well meaning but incomplete. The IFS Body Transformation System will make sure that you are moving the right amount, doing the most effective and efficient workouts possible while creating a food plan that is Realistic, Progressive and Maintainable. 

We will work with you, personalizing your fitness plans while you learn a new, instinctive style of eating that focuses on long-term health, performance and nutrition. There is no cookie cutter, or one size fits all plan with us.

Most companies depend on repeat clients and pray on the 97% relapse rate of dieting.  IFS is a socially responsible corporation.  We not only have a solution but the solution we offer promotes a healthy lifestyle and an improved quality of life.




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Healthy Fat Loss Food Guide

IFS Healthy Fat Loss Reference Guide

Eating better for health and fat loss begins with FOCUS. Try these tips for 30 days and feel the difference in your energy, vitality, strength and focus. Incorporate them for life and watch who you can become!
There are no tricks. Just consistent application of proven fundamentals. Stick to the basics, be consistent and become healthy and fit!

FOOD: (Energy In)

• Increase water by drinking up to eight, 8oz. glasses of water a day.
• Decrease saturated and trans fats by limiting processed, fried and fatty foods.
• Increase fiber by choosing complex carbohydrates as well as fruits and vegetables.
• Eat four or five small meals three to four hours apart to increase your metabolism and help prevent hunger.
• Moderate sodium intake to help prevent water retention and bloating.
• Have a post workout, recovery shake (300 calories)
• Balance meals by having protein, carbs, and healthy fats in every meal.
• Eat, don't drink, your calories. Eliminate regular soda and excess juice to help reduce caloric intake.
• Eat slowly to help prevent overeating.

IFS Menu-Planning Ideas
The Basic Guidelines for caloric breakdown by the IFS Weight Management System are:

50-60% Carbohydrates

Oatmeal,  Whole Grain Cereals,    Rice (white or brown),  Whole Wheat Bread

Sweet Potatoes,   White Potatoes w/skin,   Buckwheat Pancakes,  Beans,  Fruit,

Vegetables, Legumes,  Pasta

25-30% Protein

Skinless Chicken Breast,    Skinless Turkey Breast,   Extra Lean Ground Beef,

Top Round,   Sirloin,   Pork Tenderloin,   Canned White Tuna,   Salmon,

Shrimp,   Eggs and Egg Whites,   Low Fat Cottage Cheese,   Low Fat Cheese

15-20% Healthy Fats

Natural Peanut Butter,   Olive Oil,   Walnuts,   Avocado,   Flax Seed Oil,

Canola Oil,  Omega 3 Fish Oils,    Almonds 

Take advantage of our Nutrition for Weight Loss Coaching Program

To your health,
Robert

Fitness Strategies for Weight Loss Success - The Workout

Fitness Principles for Weight Loss Success

Your Workout = Upside down and inside out.

Working out improves your health, fitness and longevity.  Initially, when you begin a workout regimen the physiological changes are significant.  Your Nervous System is working incredibly hard to figure out how to handle all of these “new, unaccustomed” stimuli that it’s experiencing and you will burn significant energy performing the work AND adjusting to the work.

The good news is that you will end up burning a significant amount of extra calories every day in an attempt to recover from this new experience.  The downside is this does not last long.   

Our body is designed for survival.  That means that it is great at conserving and storing energy.  This is a true disadvantage to those of us trying to reverse the amount of stored energy that we have. 

Here are a few suggestions to maximize your exercise time and results. 

Chances are you have or will experience most of them.  The good news is you are not the first person to experience them, and we now how to deal with it.

Who should you be taking Fitness advice from?

The strategies:

1. Bottom line to weigh less:  E IN vs. E OUT.  If you are attempting to lose weight/fat you need to expend more calories than you consume.  If you are not losing weight you are not in a deficit.  Stop coming up with reasons or excuses and review your intake in its’ entirety, then review your exercise plan to insure that you are maximizing your efforts in the gym.
2. You need to understand that Weight Loss is different than Maintenance of Muscle while losing Fat.  These are two significantly different methods to two significantly different outcomes.
3. Working out initially burns a significant amount of extra calories.  Your body is an adaptive machine.  It's goal is different than your desires.
4. Working out for the goal of LIFELONG Fat Loss is different in methodology from working out for Fitness and Health. 
5. Your results slow down after 1-2 months.  It is natural.  
6. Many people will experience a rise in hunger and appetite as a result of initiating a new workout plan.  Understanding what you are eating, when you are eating it and why you are eating are keys. If you do not connect the dots of FOOD - FITNESS and FOCUS, you will spin your wheels.
7. Exercise increases the need for nutrients.  If you are simultaneously dieting and exercising then the body needs nutrition that is extremely difficult to attain from food alone. If you are in a nutrient deficit and a calorie deficit, this can begin to ruin your ‘metabolism’. 
8. The body strives for “the path of least resistance”.  This means that it likes to be efficient.  This is counter-productive towards any Fat Loss goal.  Mentally, you are striving to burn more calories; physically your body is trying to figure out how to burn less… 
9. If you are exercising for the same amount of time and at the same intensity on the same machines for more than a month you are allowing the body to become efficient.  (S.A.I.D. Principle) 
10. Consuming a meal (Breakfast) is entirely under-appreciated and the importance of said act is way too overlooked for Fat Loss.  
11. Most people weigh themselves too frequently.  You will most likely not lose 2 ponds of fat overnight, nor will you gain 2 pounds of fat.  We all experience temporary and frequent fluctuations.  Weigh yourself every week or two for an accurate measure of what’s happening. 
12. Many people never maximize their effort.  I am a huge advocate of coming to the gym frequently.  It burns calories, maintains tone, and improves overall health.  All of these are great!  But, if you are attempting to alter your body composition it takes a bit more than just showing up.  An all out effort as frequently as possible will increase your calorie burn per minute.  When you don’t have what it takes to give a maximum effort then show up anyway and work out.  When you do have that ‘tweaked’ mental state – use it!  Lift heavier, run faster, jump higher, do more repetitions.  As NIKE says: Just Do IT!  RIGHT NOW! 
13. Make frequent changes to your workout.  Workout changes prevent boredom and increase the challenge to your body. 
14. Utilize Strength Training.  It helps to maintain muscle tissue, which will help to keep your metabolism higher,  it maintains "tone" and it burns more calories than cardio does.
15. When doing strength training be sure to use "bang for your buck" exercises that use multiple muscles and motions.  If your goal is not to be a bodybuilder, then do not train like one.

Try 14-days with IFS for FREE

To your health,

Robert