It seems as though there is one common problem amongst all humans…we’re human.
We make mistakes.
We slip up.
We cheat here and there on meal plans. (Yes, even us Personal Trainers)
We don’t exercise enough – True or True?
Well I’m going to share with you today?1 way to stay on track and keep motivated to cross that finish line and continue your fitness journey – forever!
Are you ready?
Here goes.

Use Positive Affirmations. Now I know almost the whole world has read at one point The Secret, or some form of a great book like that one to help you understand not only?the power of positive thought but also the power of speaking out loud positive thought.

Call it what you want, Positive Affirmations, Daily Dozen, Morning Mantras – they work. (Everyone knows the?Jim Carrey story too).
Try this out. Why not start your morning off by reading out loud 3 positive things you are doing, becoming or aquiring? DO, BE, HAVE (Always talk as though it is happening).
“I Robert?Foster, and I am exercising 5 days/week and loving it.
I am becoming lean, toned and ripped.
I have 8 pack abs like Mario Lopez”.
This can be done in your car on your way to work (windows rolled up maybe?).
It can be done in the shower (not at the local gym probably).
Out on a morning jog (not too loud to scare the neighbours or their dog).
Just remember, affirmations work.
Do this 1 thing daily and amazing changes will happen in your fitness life which allows all other parts of your life to respond victoriously!
Lmk your Matra below!

Well, there is some confusion out there in the world of Weight Loss.

The confusion is, people do not know how much food to eat and how much exercise is needed to burn calories.

Ready for some simple math, here it is;

Let’s say you are female and (not saying particulariliy anyone) weigh appproximately 175 lbs.

1st, you take 175 lbs and x that by 10, =? 1,750 (calories needed to maintain life function, not including your daily activity). This is your BMR?- Basal Metabolic Rate

Under a general assumption, we assume you add 20% of daily activity effort to that (work, no exercise yet).

**********Disclaimer******************

Jobs differ

Some?Construction workers burn?quite a few calories. (So do stay at home Mom’s – I know)

Office workers are what?we gauge these numbers (20%) by.

So… Lets take 1,750 x 20% = 350 daily activity calories

Now, just by breathing, going to work, and doing daily chores?YOU burn 2,100 calories/day.

Numbers don’t lie.

If you are consuming 2,100 calories/day – YOU?WILL NOT?lose weight!

Just maintain??

If you over eat or move less – YOU WILL gain weight!

Here is another number.

Lets say you burn 500 calories per hour.

If you do this every day over the course of 7 days = 3,500 calories burned.

Heck, there goes 1 lb of FAT!

Ok, it gets better.

Take that Total daily activity munber and consume 500 calories LESS 7 days/week = 3,500 calorie deficit.

Ok, YOU excited yet?

I just?explained to?you the simple math to be?in a deficit of 7,000 calories/week = Presto….

**************?? 2LBS GONE PER WEEK!!!?? ****************?

Hold?the phone Batman, one more.

It is known that the average person out there who adds 1 lb of muscle burns approximately 50 calories/day at rest.

Well…….

If you add 10 lbs of muscle (while losing 10 lbs of fat, weight didn’t change too much there) you now burn

500 Calories/day at rest.

Yeah, while you are sleeping!!!

Isn’t that great? Another lb gone, right?

My question to you is, are you disciplined to try and lose 12 lbs/month (if you need to that is?) ?

As a Mobile Personal Trainer, our job function is to get you that!

I want you to burn more at rest,? lose calories from daily exercise, and eat less but more frequent?from our customized Meal Plans.

There is the science.

If we at TOS kick your butt 3 days/week for 1hr = 500 calories each workout + after 30 – 60 days you will have an additional 10 lbs of muscle, and eat 500 calories less per day?-? we essentially are getting you to be in a potential deficit per day of 1,500 calories on the day you train with my Trainers.

WOW!!

Even at exercising 3 days/week = Negative 4,500 calories.

I know I know, sign you up – right?

Give us a call 1.888.269.1TOS(867)

Our FREE Meal Plan promotion is extended until the end of August.

Act fast. We only have 9 left to give away in the whole company.

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