I loved watching my best friend Bella get married. It was an incredible weekend, and I could not be more honored to be a part of it. The best part? knowing that we had used the 7 Day Lean nutrition and fitness program to get her ready for the big day. And if that wasn’t rewarding enough she actually made the cover of Weddings magazine.
Okay, okay! Not everyone has a fitness expert as a BFF, it’s true Bella had me, but with her living over an hour away it was impossible for me to actually train her one-on-one. Instead I gave her the same exact program that I used for my wedding, the program I developed over a decade and a half of having to prepare celebrities for movies, and myself for fitness shoots.
Now, while everything you need to know about the program is included on the link above, I also want to share with you the 5 most basic, yet vital rules of meeting your fitness, health and weight-loss goals! Now you can use these in your daily life, and also as a way to get in shape for that wedding :), girls weekend, vacation, new job, or any other special events you have planned.
To honor Bella’s journey here are my:
Top 5 Ways To Meet ANY Fitness (and Weight-loss) Deadlines
Stress causes fat storing stress hormones like Cortisol to take over your body. This applies to mental stress, and also the stress created by the wrong workout, bad breathing during your training and also by lack of quality sleep. These stress hormones can keep you holding on to the last 5 to 10 pounds of body fat (even if you workout and eat clean).
Keep an eye out for stress breathing! Learn to breath correctly during your workouts (we teach this in our home fitness programs). Breath deep into your belly and never panic breath into the shallow, upper lung portion of your body. This helps you avoid triggering stress hormones when you are working out.
Manage stress by regulating sleep, working out, staying active and planning out the craziest parts of your day;
– If you know you’ll be busy all day with meetings and errands pack a healthy lunch, this way it’s one less thing you’ll need to worry about.
- If you feel like you wont get any activity in, make sure to walk up the stairs, take a walk for lunch or even walk to work – physical activity has been proven to help mediate stress.
- Working out helps mediate stress levels. No time to workouts? Plan for shorter workouts like 25-30 min of a HIIT workout that combines a variety of rest-work ratios, body weight, low impact plyo and weights. If you aren’t sure about a good program try our Scorcher Series set, it’s ideal for maximum calorie burn and muscle activation in 25-35 minute workouts. This way you won’t get overly stressed about making it to the gym.
- Plan self calming activities like bubble baths, walks, reading your favorite book or having a magazine evening. It’s extremely important to have reflection time with yourself – find what you enjoy and make time to do it.
Drink up! People commonly mistake thirst for hunger. Plus, dehydration can lead to headaches, fatigue and add stress to the body. Water is essential, do not substitute it with any other drinks!
Water can help you flush the system, and if you drink water regularly and in the correct amounts you will be far less bloated (you’ll hold on to less water weight). If you chronically dehydrate yourself you can find 2-3 extra pounds of water weight and bloat on your body. However if you drink 8-12 cups of water a day the body won’t worry about holding onto the water and this will help you stay in your natural hydrated and healthy self.
Don’t Just Workout!
Especially in this crucial time the type of workouts you do, how often and the quality really matters. As mentioned, over training and bad quality training can trigger stress hormones. A lack of proper recovery can have a very adverse effect on your body. Especially if you only have two or three weeks, the training must be sequenced into a program where every day compliments the next.
Furthermore working out on a program is how you get the best results. If you think of any celebrity, they all follow a program, not a random system of exercises or workout classes. Avoid going to a gym to do a series of random workouts – have a plan, have a routine, use weight appropriate weights and goal appropriate workout structure.
If you can’t afford a trainer consider finding a home fitness workout program, or a studio class that is systemized with cardio, HIIT, smart weight training and mobility. If you are spending the time anyway- spend it wisely to get the most out of your time.
Fact is, training on a program can streamline and quadruple your results.
Don’t Follow Multiple Plans
It might seem like a good idea, but think of your computer- if you run too many programs at once it works slower and can crash. The same exact thing goes for nutrition and workout plans. Follow one! Ideally a fitness and nutrition plan that works together. Remember you must trust and do one thing 100 percent to see real results…
Adjust Your Habits Daily
Even on a short time schedule you cannot expect to change everything about your routine in one day. That’s the most common mistake people make. Getting fit and healthy is still a process your body and mind have to adjust to. Do not overload yourself in your first day. Pick one diet alteration daily. At the same time make it a point to workout and move daily too.
If you have a few weeks, try the following progression:
If you have only a week or two, change one habit every 1 to 2 days
- Week one, cut out sugar at night
- Week two, minimize your snacking and maximize your intake of greens and veggies
- Week three begin to eliminate unnatural foods and minimize alcohol
We do offer a FREE 8-Week transformation program – you can sign up here and receive a FREE 70 page KB transformation book in your inbox FREE (no strings attached)! Follow that program and see AMAZING results. And yes! you can use it to get wedding, beach or life ready.
Last year we had over 5,000 women follow the 8-Week transformation. The results and feedback was incredible!
All we ask is that when you reach your goals you SHARE them with us!
CHECK OUT Maria who originally signed up for our 8-week transformation program, and then added the Scorcher series DVDs…
“I signed up for the 8-week transformation and was surprised and excited to see how simple yet detailed the program was. Dasha put so much into this program and it was ALL FREE! She played out a weekly training schedule, and weekly nutrition guide – every week there were new recipes and new challenges. I soon added Dasha’s Scorcher series workouts to the book (she gives lots of option of her workouts or you can even use your own. In the end I lost 17 pounds in 8 weeks and 35 pounds overall! SIGN UP! you have nothing to lose – the book is FREE!”
I guarantee if you follow these five things you will see results faster and you will be able to sustain those results way after your event! The true goal is to have your results for the rest of your life.
All That Hard Work #Workout Paid Off!
P.S. Everything you need to know about our result proven home fitness & nutrition programs is here. As always, if we can be of service, just email us at email@example.com and we’re happy to help.
As a member of our KB community make sure to use code Limitless in our KB store to get 10% off any of our programs.