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Ready for a change?
Do you wish you could change something about your life right now?

I’m here to argue that change can happen in an instant.

I know this goes against popular thought. Most people believe that change has to be worked at for months or even years. We expect to try and fail numerous times before we ultimately give up or succeed.

How many people do you know who struggle with their weight? They want to make a healthy change by getting in shape, but the change never seems to take hold.

Is there something in your life that you want to change? Do you have weight to lose? Do you have high blood pressure? Do you have a pair of pants that you wish you could fit into?

What is keeping you from making a positive change in your life?

According to professional speaker and author, Tony Robbins, it’s the getting ready to change that takes time. In the end there’s a single instant when the change occurs. Robbins goes on to outline three specific beliefs that you must have in order to instantly create a lasting change.

Belief #1: Something must change.

Do you sort of want to get into shape, or do you absolutely have to lose the weight? Does dropping a few pounds sound nice, or is living another day in your current body unbearable? In order to make a lasting change you must be convinced that the time has come.

Belief #2: I must change it.

It is vital that you take full responsibility in making the change. Sure, others may assist you, but in the end you are the one who is going to make it happen. You have to need this change enough to make it your personal mission—no one else will do it for you.

Belief #3: I can change it.

Don’t let past failures get in your way. The truth is that you do amazing things when you put your mind to it. Believe that you are capable of losing weight or making any other positive change in your life.

Why do most people fail to make lasting change? They leave it up to willpower. This works for awhile, but you’ll always revert back to what’s comfortable. The solution?

Change what you’re comfortable with.

You’ve probably heard that humans are motivated by two things: 1) to avoid pain and 2) to gain pleasure. When you want to change a behavior pattern the key is to associate pain with the behavior that you don’t want and pleasure with the behavior that you do want.

You know that you want to lose weight and that to do so you need to quit eating comfort food late at night. You also know that you need to start exercising on a regular basis. Up until this point your brain is trained to associate pleasure with eating comfort food late at night and to associate pain with exercise.

It’s time to retrain your brain to feel good about exercise and to feel bad about eating late at night. Think about all of the negative things about being overweight and connect these unpleasant thoughts to your late night snack.

Now think about all of the wonderful things about being in shape and connect these pleasant thoughts to exercise.

You are capable of making a big change in your life. Start by calling or emailing me for your no obligation fitness consultation.

Remember, change can happen in an instant.
Homemade Burrito
Here’s a healthy burrito recipe to sink your teeth into. Whole grains, lean protein and crunchy veggies make this a recipe that you’ll come back to time and again. Serve with a side of your favorite salsa.

Servings: 1

Here’s what you need…
  • 1 sprouted grain, flourless tortilla
  • 1 Tablespoon hummus
  • ⅓ cup cooked brown rice
  • ¼ cup cooked black beans
  • ½ cup cooked chicken, chopped (or baked tofu)
  • 2 Tablespoons fresh corn kernels
  • 2 Tablespoons chopped cucumber
  • ¼ cup shredded arugula
  • 3 cherry tomatoes, chopped
  1. Warm the tortilla in a dry skillet. Spread the hummus evenly over the tortilla.
  2. Top the tortilla with rice, beans, chicken and veggies.
  3. Fold the two sides of the tortilla in over the filling, then flip up the bottom edge and roll tightly.
Nutritional Analysis: One serving equals: 380 calories, 8g fat, 45g carbohydrate, 7g fiber, and 31g protein.

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Break these Habits
The following 3 habits will result in weight gain faster than you can say ‘anti-fitness habits.’ Break these habits quickly.
  • Drinking Calories. Soda pop, coffee drinks, smoothies and fruit juices are filled with calories. Since liquids won’t give you a ‘full’ feeling, these drinks slide by without notice of how many extra calories you’re getting. Stick with water to avoid extra calories.
  • Not Exercising. Skipping the gym day after day, week after week, and month after month will lead to muscle loss and a reduced metabolism. Exercise 3-5 days per week to keep your muscles strong and metabolism high.
  • Eating a Heavy Dinner. Eating a large heavy dinner sets you up for weight gain. Instead of eating the majority of your calories late in the day, spread it out over the entire day.


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Tammy Niemann

Total Training

www.totaltrainingfit.com


SUCCESS STORIES

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ABOUT US


TOTAL TRAINING is the premiere H.I.I.T. Fitness Studio and Personal Training program in the Orange County area. Using our High Intensity Interval Training (HIIT) method you can burn 500 - 1,000 calories in one class with a mix of strength training, cardio, and circuit training!

What is H.I.I.T Training? H.I.I.T. stands for High Intensity Interval Training. High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity. Our H.I.I.T Fitness Classes consist of high intensity cardio intervals with strength training intervals in-between that are performed at a less intense level.

Does "High Intensity" sound scary to you? Don't worry, the term is relative to YOUR fitness level and is unique to each individual. Our workout program can be applied to anyone and is completely scaleable no matter your fitness level.

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