If It Fits Your Health (Do It)

Josiah Novak - Author of Diets Suck

Have you ever woken up after a day full of eating all sorts of food (some good and some junk) feeling absolutely miserable? I’m not talking about feeling guilty (even though that’s part of it). I’m talking about actually feeling physically ill. Maybe it’s stomach pains or maybe it’s a headache. Even worse maybe you feel a cold coming on or a sore throat from all the excess sodium you consumed. As soon as your eyes open, you know all that food was a bad idea.

Well, I’ve woken up like that before. And to be honest I’ve felt crappy due to my diet choices many times. It’s not a fun feeling waking up and immediately knowing the day ahead is going to be a tough one because I’m physically not up to par. It’s truly a motivation killer to realize that getting through the day’s activities is going to be an uphill battle from the start.

At times we don’t even realize that our lack of energy or enthusiasm for the day is due to our diet choices. We eat like total crap on a Sunday and wake up wondering why Monday is so daunting. It’s no wonder that getting to the gym feels like an impossible task when our bodies hurt and our energy is on zero due to all the stress we put our digestion system through.

This is such an important topic. I hope that you walk away from reading this with a better understanding of where we’ve gone wrong with nutrition as it relates to our health, fitness levels, muscle and fat loss goals, and our enjoyment of life. I’m just as guilty as the next person of making huge mistakes with my personal nutrition at times over the years. I’m writing this blog to open your eyes to how unbelievably powerful our eating habits can be.

 

If you google “The Best Diet to Lose Fat” be prepared for an overload of information. Hundreds of diets, meal plans and products will be shoved down your throat before you even start eating. You’ll be stuck in an avalanche of product pushers, strict meal plans, and the latest and greatest diet strategies. Save yourself the trouble and forego the google machine. Today’s world is truly the most confusing it’ss ever been when it comes to diet and nutrition. It’s also a battlefield between who’s right and who’s wrong when it comes to their diet “methods”. The truth is that nutrition is actually quite simple so there’s hope, but it’s going to take some work.

The common theme for most online “gurus” or “coaches” is to take on clients and start them off on a very strict meal plan. They tell them what to eat and when to eat it each day to lose fat, build a toned body, and feel great. This is all based off their “expert” analysis of the client’s needs and goals. The client comes to them with the attitude of “tell me what to eat and when because I don’t want to think about it” so it makes perfect sense that these coaches cater to the clients demands. The client jumps on the meal plan and immediately starts to see results. This may go on for a month or maybe a few months before the client realizes that it’s just not sustainable for them to eat the same foods day in and day out. They start to get irritable and they feel ashamed when they report to their coach that they’ve cheated on their diet again and again. After all, following a meal plan is what all the top fitness competitors do so it’s the best way to get in great shape…right? Wrong.

Strict meal plans that limit your food choices and force you into a set regimen each day can cause more harm than good long term. It’s been proven that meal plans can set people up for a terrible relationship with food, create a desire to binge, and severely limit the healthy aspects of a diet full of variety. Not to mention, it’s pretty hard to live an enjoyable life when you have to follow a meal plan to reach your goals. Most people who follow a strict meal plan end up reverting back to their old diet habits once they realize that their meal plan just isn’t feasible for their lifestyle.

For the longest time, if you wanted to lose weight or build muscle you would hire a coach or nutritionist and they would immediately put you on a meal plan. However, after many years of severe restriction, the fitness industry fought back.

Enter: If It Fits Your Macros.

Counting calories has been around for quite some time. Arnold Schwarzenegger was known to count calories (and he actually had a pretty well rounded diet plan). However, counting calories has recently made a huge comeback. It’s gone one step further too. We know now that it’s not just about calories. It’s about the type of calories you eat too. Having the right amount of protein, carbs and fats in your diet is crucial for overall health and wellness. We all have our unique needs when it comes to these nutrients so just counting calories won’t cut it. We need to figure out where we get our food from so tracking macros has become all the rage.

However, as we’ve seen in the past, the fitness industry can take a good idea and turn it into a very bad one very quickly. Macro counting has been dubbed IIFYM (If It Fits Your Macros) because the new rule of thumb (keep in mind this is in response to the strict meal plans) is that you can ANYTHING you want as long as it fits your daily numbers for protein carbs and fats.

This could literally mean eating ice cream every day along with some candy because it fits your daily numbers. Ok confession time. I’ve been known to promote this type of eating over the past couple years. Why? Well because I count macros each day and my mind was blown a few years ago when I dieted down to 5% body fat eating ice cream just about every day before bed. Was this a healthy approach? Heck no! I would wake up and hit the toilet with a very irritable bowel movement just about every day. I didn’t feel great every day because I was eating way too much junk food simply because it fit my macros. I was rebelling against the severe restrictions of meal plans (an understandable reaction) but I wasn’t paying attention to my health.

Knowing how much food we eat is very crucial to our long term success when it comes to taking care of our health and feeling/looking great! However, simply applying numbers to our day and eating whatever we can fit in is not the healthiest choice. We’ve taken a great concept (counting macros) and turned it into a cult following. It’s become all about what sort of junk food concoction we can create that fits our macro needs. Health and feeling awesome is secondary to hitting perfect numbers with as much variety as possible. We forget to take into account whether or not we are getting enough vitamins and minerals. We ignore how our bodies feel when we fit in some McDonalds simply because it fits our macros. This is a dangerous path to go down.

If you’re still reading this…it’s not too late.

You might be confused at this point and that’s normal. It’s a very confusing topic for most people! However, let me simplify it for you. I’m very fortunate that I was born with the strong desire to learn as much as possible. Plus, I’ve been super lucky to be surrounded with very smart people who have helped me craft my current approach to nutrition and now it’s my job to pass along that help to you.

I want to walk you through my approach with my clients when it comes to setting up a successful nutrition strategy. Some of you reading this will be more advanced than others, but I still think its important to cover the basics as a refresher. You’ll be pretty amazed to see that we often forget about the basics.

Let’s say I have a married couple come to me looking to lose fat. They aren’t happy with their appearance and how they can’t seem to get motivated to get in shape. They’ve been eating a ton of food and not working out for about 6 months. They’ve tried all sorts of diets but nothing seems to work. We won’t address their workout plan in this blog, but let’s jump into the diet strategy.

First things first, I want to know what they’re eating now. I would like John and Jane Doe to write down everything they eat for a few days and report those food journals to me. Now, I would also keep in mind that working with a coach can cause some food journals to look better than an average day so I would also ask them to write down exactly what they ate (if they can remember) the days leading up to working with me. This gives me an accurate idea of what their nutrition looks like now so that we can start to implement new habits.

So, the next logical step is to write a meal plan right? Wrong. Taking a client from zero to 100 in a day isn’t realistic. We need to implement good habits one at a time while building momentum to increase motivation.

One of the first habits I want people to implement is to avoid drinking their calories as much as possible. I’m referring to sodas, sugary drinks and the lovely Starbucks menu that is jam packed full of sugar and high calorie drinks. Having a diet soda here and there down the road is fine, but for now I would suggest that John and Jane stick to water, coffee sweetened with Truvia, and tea. If my clients enjoy alcohol consumption, I would recommend cutting out alcohol for the initial portion of the plan. I also want to educate them on how alcohol works. If cutting out alcohol completely isn’t an option due to work demands or upcoming events — I would outline a simple strategy to control their alcohol intake.

While we implement the liquid habits, I also want my clients to start to track what they are eating in an app or food journal. Tracking calories and macros for a period of time can truly be eye opening. Most people severely underestimate their calorie intake. It’s important to gain the knowledge and information so that we are educated on what we are putting into our bodies.

The next habit I like clients to utilize is getting 2–3 servings of green veggies and 1–2 servings of fruits per day. Obviously I want my clients to listen to their bodies and take note of how they are feeling after they eat certain foods. Most people feel a lot better after getting into the fruits and veggies habit due to increase in fiber and vitamins and minerals. Eating more of these amazing nutrients will also help curb cravings and help most people feel more satisfied. Health is our number one priority and fruits and veggies are a tremendous source of health benefits.

Now comes the only time that I utilize meal plans. I never instruct my clients to follow an exact meal plan each and every day. However, it can help to write out a “perfect” day of eating a wide of variety of healthy foods to show clients how it can be done. This usually means 3–4 meals that contain a tremendous amount of nutrients but also provide the client with meal options that could be eaten at a restaurant if needed. To make things even easier, I like to provide my clients with 3 or 4 options at each meal to ensure that they never feel tied down to a meal plan. Plus, I want my clients to continue to track what they eat so they can learn how much food they are consuming and they can plug other foods in to ensure they are getting adequate variety.

Educating ourselves on how much food we need each day can help guide our food choices. Learning to eat properly for health and wellness takes time. Plus, there may be goals or events coming up that require us to change course and implement new strategies. There may be times where our bodies just aren’t feeling right and we need to make changes to our nutrition to ensure we feel our best at all times.

This leads me to the most important point that we all need to understand. If we aren’t feeling right, something needs to change and often times it’s our eating habits. Having a meal plan or macro numbers to hit every day doesn’t take our health and how we feel into consideration. If we are feeling overly full at a certain caloric intake then we probably don’t need that many calories. If our energy is terrible on low carbs and we feel super weak, then we probably need to add some carbs into our diet. The same can be said for low-fat. If we try out a keto diet, but we just don’t feel great — then it’s not the diet for you!

I hope this blog sheds some light on nutrition. I’ve made all the mistakes so want to help you avoid them if possible! There is no one-size-fits-all method that works for everyone. If that existed then this blog wouldn’t be necessary. You have to find a strategy that you can follow every day and make small tweaks to as your goals change. Going from binging every 3 days to eating “clean” meal plan is not a tweak. That’s an eating disorder and we need to stop creating more problems for ourselves by going from one extreme to the next.

 

Let’s stop eating things if they fit your macros — instead let’s eat things if they fit your social, taste,  mental and physical health (IIFYH).

I’m always here to help — just email me josiah@thetruetransformation.com or visit www.thetruetransformation.com/start-here to get started on your own journey today!

 

The 2 Biggest Mistakes Women Make in The Gym

If you’re a woman who’s new to the gym, chances are you’ve been overloaded with information and you’re not sure what is the right thing to do. In this blog we discuss the most common mistakes women make in the gym, and what to do instead.

One of the first mistakes women make is thinking they need different supplements and products than men.

Have you ever gone to a local supplement store or scrolled through instagram looking for fitness inspiration, only to see a ton of products or ads claiming they’re made just for women?  

Yeah, me too. I went to a GNC recently and saw a ‘just for women’ protein powder. It was flashy with pink lettering and a thin silhouette of a woman on the front. Curious, I looked at the back to see the nutrition labeling. It had less grams of protein per scoop than the other regular brands.

It was even in a smaller container. But it cost about the same. It made me angry because I wonder how many women fall prey to this marketing nonsense!

One of the biggest fitness mistakes women make when trying to improve their health is falling for this BS marketing. Just because it says it’s for women doesn’t mean it’s actually any different. Don’t fall prey and pay more money to get less of a product with the exact same ingredients. Look at the nutritional labeling and ingredients before purchasing. Compare products back to back. Ask questions. Know what your needs are and save yourself some money.

 

The second biggest mistake is thinking that the best way to get slim and toned is to stick to ‘women’s workouts,’ ie; 2lb pink dumbbells and tons of cardio.

For generations now women have been told they shouldn’t lift heavy like men, because they’ll get too big, or that their uterus might fall out. <– seriously that’s a real claim. Cue eye roll.

As a result, women have flocked to step-class and Jane Fonda style workouts out of fear of ‘training like a man’. I’m starting to think of the movie, The Stepford Wives now where they exercise in heels.

 

Just say no.

 

Here’s the truth. Sticking to high reps/light weights and several hours of cardio simply because you’re a woman is also a bunch of BS. The best sets/reps/weight to use is going to be specific to your current strength and your goals. Not your gender.

The training plan should reflect if your goal is fat-loss, building muscle or getting strong. If you’re trying to lose that final 10 lbs stuck around your midsection, but you’re only picking up 2 pound pink dumbbells and flailing around doing donkey kicks every day, you’re not going to get there.

Want to get slim and toned? Getting slim has more to do with nutrition, and getting toned means the same thing as building some muscle. Building some muscle is not equal to becoming the hulk’s female counterpart. Building some muscle means the same thing as being “lean and toned.” Let go of the fear to train “like a man.” You won’t blow up and your uterus won’t fall out either. Scouts honor.

 

 

Side note: The women who do get large muscles train deliberately for years and years to get that way. It doesn’t just happen by looking at a dumbbell over twenty pounds. It’s focused work that is intentional and takes discipline and dedication. To the women who do want to build more muscle and train for size, there’s nothing wrong with that either! That’s awesome and something to be respected!

 

Point being, you should train according to how you like to train, what’s going to get you to your goals and make you feel confident. That’s going to look different for everyone.

 

Which leads me to a conversation about body image. As women, we’re told our entire lives what’s attractive and how we should strive to look like society’s standard of beauty. Most women spend their entire lives in a constant state of trying to lose weight with dreams of being slim, all the while feeling insecure and never truly stepping into their strength.

We’re told we need to look a certain way if we want to attract a man; be desirable, but not slutty.

We’re told we need to be slim, but not too skinny, toned but not too muscular. We’re told we need to go to the gym to lose the baby weight, but that our bodies will never be the same after having children.

So much confusing and conflicting information… and it’s a load of crap.

 

Try your best to block out all this nonsense. Take a seat and write down your goals.

What do you want to accomplish? Why are these goals important to you?

 

Then, create a plan, or find a coach to help you reach your goals.

Once you start training for your goals, you will begin to feel more confident in your skin.

As you get stronger, you will see that strength is beautiful.

 

With all of this being said, this pendulum indeed swings the other way too when it comes to women training in the gym. Let me explain.

Many professional athletes and even doctors aren’t aware that there are some key differences in women’s fitness!

One of the biggest differences is that we do have ovaries, a uterus and can grow babies!

 

Yayyyy we’re special…. I got so excited I almost peed myself.

 

Just kidding… But now that  we’re on the topic of incontinence, did you know this is a COMMON thing that happens to women in and out of the gym? As women, our pelvic floor health is unique and absolutely crucial to our health and fitness, especially if you’ve had children.

When a baby grows inside us, our abdominal muscles and pelvic floor muscles stretch out. Many women sadly have to ‘accept’ what’s known as Diastasis Recti (separation of the abdominal wall) and leaking urine during pregnancy, with little to zero education and guidance from their doctors about recovery post childbirth. Most women never fully recover postpartum, either!

I kid you not, my sisters doctor delivered her baby a year ago and said verbatim,

“It [her abdominal muscles and pelvic floor] will go right back to normal after her six week recovery. It’ll heal on its own.”

Cue my angry face again.

It makes me angry that even our medical doctors aren’t educated on the detrimental and long term side effects that pregnancy and childbirth do to a woman’s body. It’s simply brushed aside like it’s nothing when evidence clearly shows it’s a big deal and something that requires recovery.

 

 

The good news is, there is help out there. Pelvic floor physical therapists are staking their claim in the industry. If you’re a woman who’s been hitting the gym and trying to get strong but can’t seem to *not* pee your pants with some exercises, I highly encourage you to search around for a pelvic floor PT specialist. If you don’t know where to start, email me and I’ll refer you to someone.

 

Incontinence is not a badge of honor (which some box-gyms may lead you to believe), it’s actually a red flag. Your body is warning that your pelvic floor has a dysfunction. Listen to your body and take care of the necessary foundations of strength and in turn you’ll lift safer and be stronger. 

 

As always, do your research, ask questions and if you’re paying more for a product because it’s marketed towards women, chances are you can buy the “mens” product and it’ll be the exact same thing.

Use that money you saved on some new workout pants. I know I will.

 

Best,

Jordan Raye

Personal Trainer, Yoga Instructor & Wellness Coach

www.AlphaMaiden.com

info@alphamaiden.com

The Best Fitness Advice for 2018

What are the best fitness tips for 2018?  What strategies should you follow this year to finally get in the best shape of your life?

Good questions.

This article is going to help answer them.  Use this information and these 13 “best” fitness tips to help change your body, health and life this year.  Thank me later.

 

Fitness in 2018

In today’s world we thrive off of speed.  How fast can we get something delivered, downloaded and changed?  We look for overnight results.  We buy pills and whatever else we can get to quickly satisfy our need for change.  


It’s no different when it comes to health and fitness.  The fact of the matter is you’ve been lied to.  Due to your desire for quick, fast and easy – the marketers and gurus of the world see dollar signs everywhere. They carefully craft messages that prey on your need for instant gratification.  Due to all these marketing campaigns and advertisements, health and fitness has become complicated.

 

What diet is best?  How do you get started?  Should you do P90x or powerlifting?  Should you run or squat?  Are fats good for you?  Should you go low carb?  What supplements should you buy?  The list of questions go on and on and on.  Of course the answers you’ll get depend on who you ask.  Usually the answer is part of a bigger sales pitch to buy a diet book, supplement or special 7 Minute Abs workout program.  

 

After having gone through this horrible maze of complicated and contradicting answers – I always ended up back at square one.  Out of shape, miserable, less money, and more confusion.  That’s why today my mission is to help you get crystal clear on what matters and what doesn’t when it comes to your health and fitness strategy.  I’ve sifted through the BS and laid out 13 tips that will give you massive results right now, plus help simplify things for you so that you don’t worry about all the noise and nonsense out there.  

 

If you take action and implement these things I’m about to outline for you, you’ll find that fitness becomes simple, gives you a return on your investment, and possibly even becomes a healthy addiction.  The one caveat though is this: this stuff requires effort and accountability.  You actually have to do some work.  I know, that part isn’t the fun part, but let me remind you that nothing great (seriously nothing) happens without great effort.  The good news is that you’ll be able to put in the effort knowing that you’re doing the right stuff and not wasting time on the fads and the snake oil that a lot of folks want to sell you.   You’ll sleep well at night knowing your routine is going to net you some phenomenal gains both physically and mentally.

 

So let’s not waste another second.  Here’s my 13 Action Items to Get Your Fitness in Order:

 

1. Understand that Food is Fuel

Calories are how we measure that fuel.  If you eat too many calories you will gain weight. Period.  There is no arguing that.  Most people’s activity level each day doesn’t require a lot of fuel.  Imagine your body is a car.  How often is your body moving ?  Just like a car, the more you drive (move) – the more fuel you need.  In order to shed unwanted weight, we need to burn more calories (fuel) than we take in each day.  And we need to do that for as long as it takes to lose the weight.

Action: Take an inventory of the amount of calories you’re consuming on average (including weekends) per day.

 

2. Pick One Program and Follow it for 3 Months

Most people handicap themselves by trying to follow 2-3 different workout routines and diets. Pick ONE.  Commit to it 100% and follow it for 3 months.  Even if that’s a running routine – as long as you’re committed you will see change.  My suggestion is to focus first on a routine that is built around getting your body fat to a healthy level.

Action: Pick one workout routine and commit 100%.

 

3. Start with Training 3-4 Days Per Week

99% of my clients train 3-4 days per week (including myself).  Stop making the excuse of “zero time” – you don’t need TONS of time to get massive results.  Personally I train 4 times a week for 45-60 minutes.  The key is to put it in your calendar and make that time sacred.  For me it’s mornings, for you it might evenings.  

Action: Put 3-4 blocks of 30-60 minutes on your calendar for workouts.

 

4. Make Nutrition Simple

The easiest meal plan in the world looks like this: Eat 4 times per day.  Fill up your plate with 50% veggies, 30% protein, and 20% carbs or healthy fats.  Drink water, coffee, and unsweetened tea.  Watch the fat start to melt off.  

Action: Start with a basic approach to eating and get the most out of it before going to the next level.

5. Know Your Why

Getting in shape will have moments of struggle and failure.  That’s part of any self-improvement process.  One thing that helps is to have some “Why” resources nearby when you feel like saying “Screw it!” and going off the deep end.  For me its a video montage of my wife and kids that reminds me why I take care of myself.  For you it could me something else.  Find it.  Have it nearby.  Always.  

Action: Put together your Why Resources

6. Start with Five Minute Workouts

If you truly don’t have time…start with 5 minutes of basic bodyweight work in circuit style.  Simply do push-ups, squats, and burpees for 5 minutes straight.  Even 5 minutes is better than nothing. Combine that with walking more and being more active doing daily tasks and you’ll be well on your way to getting in better shape.

Action: Stay active – start with 5 minutes.

 

7. Win the Day

Start each day with a win.  You might have heard this before.  Do something that gives you a quick feeling of accomplishment.  Make your bed, floss your teeth, chug some water, etc. This will translate into a positive vibe for the day which makes it much easier to be focused on health.

Action: Start the day with a small victory

 

8. Listen to Your Body

It’s not ok to live in pain or feel horrible each day.  If eating certain foods or working out a certain way makes you feel like crap – stop it! Just because it works for someone else doesn’t mean it works for you.  Our bodies are incredible and by listening to them we can uncover what truly works.

Action: Take note of how certain foods or activities make you feel. Change things when necessary

9. Focus on Behavioral Goals

Set primarily behavior based goals – instead of focusing on outcome goals.  Getting rich and losing fat are really no different.  But if our goal is to make $50 million yet our daily habits and behaviors don’t align with that outcome – we will struggle big time.  Focus on habits and routines that will ensure that your outcome goals are met.  Having clear behavior goals will allow to accomplish more and build momentum instead of getting frustrated that our ultimate outcome hasn’t been hit.

Action: Put major focus on habits and routines.

10. Enjoy Life

Enjoy life. But don’t abuse it.  Alcohol, bad food, high stress, and no sleep are a part of life from time to time.  But not all the time. Take accountability for the things in your life that are harming your health. Be real with yourself and be sure to avoid abusing life’s unhealthy pleasures or bad habits for temporary gains.

Action: Enjoy life’s amazing journey by putting health first 

11. Avoid Cult-like Thinking

Avoid any advice that says it’s the “only way”.   There are many ways to live a healthy life.  There are many ways to get in phenomenal shape.  Find one that works for you.  Your choice should always center around the question “Can I do this forever and enjoy it?”  If the answer is yes, go for it.  

Action: Try new things.

12. Lower Your Stress and Get Quality Sleep

High stress and bad sleep are major killers of health.  Meditate, listen to music you love, sing in the shower, get a massage, go to bed a little earlier, avoid caffeine later in the day, and have a evening and morning routine.  

Action: Develop a morning and evening routine that sets you up for success

13. Have Perspective

Remember that being healthy and fit is a lifelong habit.  It’s something we must adopt forever.  This gives us the best chance of being around for our loved ones as well as enjoying life to the max.  I truly believe our highest potential as a person is only truly met through health and fitness.  

Action: Enjoy the journey

Now What?

You have the tools, now it’s time to take action.  Work on a few of these items over the course of the next month or two.  Don’t try and tackle every single one at once.  Combine patience with consistency and soon you’ll see massive positive change!

By the way – I’d love to hear from you.  Drop me an email – Josiah@TheTrueTransformation.com and let me know how you liked this article.

Feel free to leave a comment below or share this out on your social media – you never know who it might impact in a big way!

 

How to Get Lean Without a Gym Membership

Josiah Novak

Looking For A Jump Start To Your Fitness? Grab my Guide to Getting Lean Below

 

If you want to get lean without a gym membership – this video will help you map out the key factors you should consider when putting a plan in place for a fat loss routine (without a gym membership).

Getting Lean Without a Gym Membership

Do you really need a gym membership to get lean?  Absolutely not.  In fact, getting lean and losing bodyfat comes down to a very simple formula.  First, you must eat fewer calories than you burn each day combined with eating the right amount of protein, carbs and fats.  Then you must incorporate a consistent exercise routine that can be done at home or anywhere that gives you some space for bodyweight training movements.

 

The Ultimate Guide to Losing Belly Fat

Josiah Novak - Author of Diets Suck

Looking For A Jump Start To Your Fitness? Click Here For The 7 Day Guide 

If you’re sick and tired of working on losing belly fat, but nothing seems to be happening – this article is for you.  Losing belly fat is very possible, but it requires an understanding of some key strategies that will help you solve the belly fat issue once and for all. 

Does it take magical pills to lose belly fat? 

As fellow fitness blogger – Physiqonomics says…you’re not going to get a magical 3 step fat loss prescription from this article.  In fact, this article is officially #BULL$HITFREE – so if you’re looking for someone to rub your shoulders and tell you “it’s ok – it’s not your fault” – stop reading now.

The TRUTH about Losing Belly Fat 

You’re carrying more body fat than you want to be carrying because of the simple fact that you eat food than your body needs and over time you’ve built up body fat in areas that are tough to get rid of…AKA your body is the result of your choices.

That means its time to leave your excuses and history at the door.  You are officially grabbing life by nuts and saying “I’m going to be held responsible for my actions moving forward”.

Yes, you might have been born with poor genetics, or you ate bad food as a kid or whatever the case may be.  However, that body fat isn’t going to magically go away, so it’s up to you to get rid of it.

In order to lose that unwanted fat you’re going to have to less, move more and do a combination of those two things for a long enough period of time to burn through that belly-fat (along with other fat stores on your body).

If you’re keeping it real, you know that you’d love to rid yourself of your belly-fat once and for all.  We’ve all taken a look at our midsections (well as least those of us who aren’t born shredded) and wished for a leaner more defined stomach.  A flat, toned and ripped set of abs tops most fitness enthusiasts wish lists.  The problem is that belly fat seems to be the hardest and most stubborn body-fat to lose.  This article is all about why belly-fat is the most difficult area to cut and how you can put together a strategy to beat belly fat once and for all.

The Reality of Motivation and Losing Belly Fat

Don’t be shocked to find that I won’t be giving you special “Motivation Hacks” or some other guru line of “Just think positive thoughts and visualize your six pack”.  That’s for the corny Instagram celebrities who think because they have millions of followers they can mislead you with BS.  Naaaaaw fam…we don’t dont do that here.

The tricky thing about Motivation is that the more you seek to find motivation – the more it disappears.  Why is that?  Because trying to get motivation means you aren’t doing jack $hit.  You’re sitting around waiting for the Motivation fairy to tap you on the head and grant you three wishes or something.   Not gonna happen.

There’s only secret to getting motivated:  TAKE ACTION DAILY.  Action will lead to momentum and momentum leads to feeling motivated at times.  Das it mane.

How Your Body Loses Belly Fat (and Burns Fat for Fuel) 

Burning fat for fuel is a two-part process which involves releasing energy from fat stores into the blood (this is called lipolysis) and cells taking these molecules in and utilizing them (oxidation).  The first step, lipolysis, is triggered by chemicals known as “catecholamines.”  For example, Adrenaline is a catecholamine and once these chemicals are in your bloodstream, they attach to “receptors” (attachment sites) on fat cells, which causes them to release some of their energy stores.

After these molecules release (free fatty acids), they are then used as fuel (burned or “oxidized”) by different types of cells in the body.  Well trained muscle is particularly good at oxidizing fats which is why it’s much easier to lose when you have a lot of muscle mass.   Just another reason to include resistance training in your fitness plan.

Now this is where we get to the difference between belly fat cells and fat cells that are easier to burn in other areas of the body.  Fat cells have a certain number of receptor sites for catecholamines, but they aren’t all the same.  One type of receptor is known as an “alpha-2” receptor, and another is a “beta-2” receptor.  The physiology gets somewhat complicated, but the bottom line is this: beta-2 receptors speed up lipolysis (the release of energy from fat stores into the blood) and alpha-2 receptors slow it down.

What this means for belly-fat purposes is that fat cells with more beta-2 receptors are easier to burn off, whereas fat cells that have more alpha-2 receptors are much more difficult.  This is the problem with belly-fat, along with all other “stubborn fat” areas.  The ratio between beta-2 and alpha-2 receptors is heavily weighted towards alpha-2 receptors in these areas.  Thus, when you’re focused on reducing bodyfat, you immediately start seeing reductions in fat masses with high amounts of beta-2 receptors, but the fat areas with large amounts of alpha-2 receptors are much slower to respond.

For the majority of you reading this article, this means rapid reductions in fat loss from places like your arms, shoulders, face, legs, and chest.  However, it also means much slower reductions in our stomach area, hips, lower back and thighs.  These latter areas are usually the last parts to get really lean simply because they contain greater amounts of alpha-2 receptors.

The “Lose Belly Fat” Checklist 

Track Your Food

If you haven’t been tracking your food intake, that’s the best place to start when it comes to losing belly fat.  Listen, this whole “get lean” thing isn’t easy so if you’re not willing to be an adult and track the calories that go into your mouth – you really don’t deserve to have a lean stomach.  Just keeping it real.  And the good news is that technology makes it so easy for you!  Download an app like My Fitness Pal and just follow the directions.  Once you see how much food you’re taking in on average then it’s time to make some adjustments (see the next step).

Fall in Love With Patience

The body is genetically wired to lose fat in certain areas first, so by understanding you can implement a healthy and gradual fat loss plan.  Trying to speed things up by going the extreme route will eventually lead to disaster.  Rebounding and adding back all your fat loss (plus potentially more than what you started with) will only serve to frustrate you even more.  Yo-yo dieting can make losing fat 10x harder in the long run as new fat cells are created and old ones become harder to burn off.

Set an Appropriate Caloric Intake 

For most people setting your calories around 10-12 X Your current body weight is a good place to start.  If your’e less active, consider the lower end of the spectrum (x 10) and if you’re a maniac and running around all day – try the higher end.  As you start to lean down and drop weight, you’ll need to readjust calories.  However, don’t try and constantly change your calories every few days if you notice a change in the scale.  Allow your body to get the most out of each calorie level before making significant changes.

Consider a Keto Approach

Ketogenic diets are primarily based around high fat, moderate protein and very low carb (under 50g per day).  Not everyone can adopt a ketogenic diet as a permanent lifestyle, but in my experience “going keto” can help with folks who have trouble fat areas that just won’t seem to budge.  It’s never a bad idea to experiment with different dietary plans and keto works great for a lot of people.  You can always add carbs back in gradually after you’ve reached a level of leanness that you’re satisfied with.

Don’t Go Cardio Crazy

Focus most of your efforts on building muscle with a properly put together resistance training plan.  This will help keep your metabolism healthy and also allow for cardio to be used as tool instead of a crutch that you’re constantly relying on. Cardio is excellent for overall health, but shouldn’t be abused for fat loss purposes.  Trying to do hours and hours of cardio each week will quickly lead to a plateau.  Your focus should be on training with weights or body weight movements while incorporating metabolic conditioning workouts 1-3x per week and then utilizing low-impact cardio like walking or biking to increase overall activity (and improve your mood).

Incorporate Strategic Diet Breaks

Losing belly fat takes time and the last thing you want to do is get burned out.  A general suggestion is to focus on losing fat for 6-12 weeks before taking a 1-3 week diet “break”.  This doesn’t mean you go off the deep end and start chowing down on donuts, soda, and pizza every day.  That’s called being a dumbass.  Instead you should simply raise calories by 500 or so and eat more carbs or fats (or both) to give your body a chance to maintain your new weight loss.  This also helps for mental purposes.  Remember when I mentioned that losing belly fat is hard?  Well hard things take a toll if you go at it like a savage 24/7/365.  Taking a planned “break” can ensure that you keep the momentum alive and continue to progress.  As you get leaner and leaner it’s a good idea to take more frequent breaks to coax your body into losing that last bit of stubborn fat.

 Click Here To Download Your Free Guide 

Relax and Get Better Sleep 

Stress is a fat loss KILLER.  Meditation can help calm your mind and teach you breathing exercises for stressful time.  Starting your day with some quiet time where you can clear your mind can set you up for less stress and thus, better fat loss results!

Get Better Sleep

Some people say 6 hours of sleep, others say 9 then there are the standard 8 hours per night recommendations.  Which one is it??  Well the real fat loss boost comes from quality sleep.  Meaning your sleep environment needs be set up for success.  This includes darkening your room, sleeping in cool temperatures, minimizing technology and TV usage near bed time, utilizing your bed for sleep and sex only, and avoiding caffeine in the afternoon.  This will help you fall asleep easier and get deeper, more productive sleep which is excellent for losing body fat!

Getting a lean and fit body takes time.  That stubborn fat is always going to be the last to go, however, it can and will get burned off if you stick with the plan.  Don’t get discouraged by slow results.  Remember – slow and steady wins the race. Trying to create overnight results will always end badly.

If you have any questions – consider leaving them in the comments below!

9 Ways to Boost Testosterone Naturally

Josiah Novak - Author of Diets Suck

Testosterone does quite a lot of things in the male body.  Females produce testosterone as well, just not as much as men.

With all the steroid usage and testosterone boosters (which rarely work) flooding the market, testosterone is a big deal.  Guys from all walks of life are looking into Testosterone Replacement Therapy (TRT), underground steroids, pills, vitamins and whatever else they can get their hands on to give them a boost.

Testosterone supports a healthy sex drive, muscle mass, improves fat loss, brain function, increases energy and assists with disease prevention.

Having the dreaded low levels of testosterone is associated with low sex drive, lack of energy, low sperm count, a decrease is sexual performance, feeling down and depressed, a decline in strength and a lack of physical endurance.

No bueno amigo.

Testosterone peaks in males around age 18, maintains its levels through the 20’s and then starts to decline around age 30.

It’s crucial that guys go to war against dropping levels of testosterone.  Their manliness literally depends on them taking massive action to combat the effects of the natural decline of test levels.

If you’re reading this and thinking that steroids, test boosting pills or hormone replacement therapy are your only options, think again.

I’m going to give you 50 ways to boost your testosterone the good ol’ natural way, so bust out your note pad and lets get to work.

 

1. Lift Heavy

Lifting heavy and building strength has been shown to improve testosterone production.  It’s a great idea to incorporate strength training on regular basis.  Not to mention, lifting heavy just makes you feel like more of man!

2. Focus on compound movements

Get the most bang for your buck with squats, deadlifts, bench press and overhead press.  This isn’t to say that isolation movements don’t have their place, but your training plan should have a strong emphasis on these main 4 movements.  Your entire body is being utilized when performing compound movements, therefore you’ll see much faster results with both muscle building and fat loss (both of which improve test levels).

3. Get Lean

Lowering body fat has been shown to improve testosterone production in the body.  Carrying around unhealthy levels (more than 15% for men) of bodyfat does major damage to testosterone levels plus it increases the risk for heart attack, disease and other health issues. All of our body transformation clients focus on getting to a healthy level of body fat first.  This makes things much easier when it comes to building muscle and improving overall health.

This guy’s testosterone level is VERY HIGH

4. Eat plenty of key vegetables

There’s research showing that veggies rich in a substance called “indole-3-carbinol” or “IC3” for short can positively effect estrogen metabolism in men.  There was a study that showed 500mg of IC3 per day reduced “bad” estrogens by as much as 50%. This of course helps improve testosterone levels.  Which veggies contain high amounts of IC3?   Your best bets are broccoli, brussels sprouts, kale, bok choy, and turnips.

Click edit button to change this text.

 

5. Eat your healthy fats

Eating healthy fats is key for overall health.  Fats such as olive oil, eggs, animal proteins, avocados, flax seed oil, coconut oil and nuts offer tremendous benefits for optimizing your hormonal levels, including testosterone.  You’ll want to monitor your portions of fats due to their higher caloric density (1 gram of fat contains 9 calories), but you’ll want to ensure they are a staple in your daily diet.

6. Supplement with Zinc

There are no magical supplements that will cure low testosterone, but ensuring you have sufficient levels of zinc in your body can help combat low T.  Zinc helps primarily with immune system function, but low zinc can contribute to low T.

7. Meditate

Stress is a testosterone KILLER.  Meditation can help calm your mind and teach you breathing exercises for stressful time.  Starting your day with some quiet time where you can clear your mind can set you up for less stress and thus, higher testosterone!

8. Have more sex

Yeah I know this is a tough one, but being intimate with your spouse on a regular basis can improve testosterone levels.  You’re welcome!

9. Get Better Quality Sleep

Some people say 6 hours of sleep, others say 9 then there are the standard 8 hours per night recommendations.  Which one is it??  Well the real Testosterone boost comes from quality sleep.  Meaning your sleep environment needs be set up for success.  This includes darkening your room, sleeping in cool temperatures, minimizing technology and TV usage near bed time, utilizing your bed for sleep and sex only, and avoiding caffeine in the afternoon.  This will help you fall asleep easier and get deeper, more productive sleep which is excellent for boosting testosterone naturally!

These 9 tips are an excellent place to start when it comes to boosting your testosterone naturally and improving your overall lifestyle.  Start incorporating them and I guarantee you’ll see a noticeable change in how you look, feel and perform.  These are some of the key daily habits that I’ve used to stay in great shape and experience healthy levels of testosterone.

Do you have experience with any of these?  Do you have additional tips? If so, leave a comment below!

How to Get Motivated to Lose Weight

Josiah Novak

Getting motivated can be tough – its not easy to wake up every day ready to workout and eat perfectly.

The following video outlines why motivation can be tough to find and 3 steps you can take to get motivated each day!

The GET MOTIVATED CHECKLIST

STEP 1: Know your WHY’s

  • You Must Know WHY you want to accomplish something
  • Remind yourself daily of why doing something like losing weight is important to you
  • These can be things like “to look good at the beach” and deeper WHY’s like “I want to be respected and admired”

STEP 2: Create a Motivating Environment

  • Things like music help get your mind in the right place
  • Put pictures on your phone background and computer screen to create a constant visual motivator
STEP 3: Celebrate the Behaviors – not the Outcomes
  • Put an emphasis on the habits and routines that will lead you to your goals
  • Don’t stress about the outcomes – like what the scale says
  • Long term your good habits and routines will result in the outcomes you desire

What  FIT GUYS  Know  about  being  lean

Josiah Novak
Imagine being at the pool, beach or that summer vacation and feeling totally at ease with walking around in your bathing suit.  Your body is lean, confidence is high, and you feel proud of the fit body you’ve achieved.  How would that feel?

What if there was a secret that all these fit guys walking around had that could drastically cut down on the struggles you face when it comes to getting in shape?

Feeling comfortable with taking your shirt off in public and revealing a lean body comes from more than just doing a few sit ups and chugging some protein shakes.

And while there are no magic pills that can give you a dream body overnight, there is one strategy that I want to share with you that can get you results 2x as fast in 1/2 the time.  Interested?  Cool.  Keep reading.

While your friends are all hopping from one diet to the next and from one crossfit box to the orange theory down the road….I’m going to change the game for you.

It’s TIIIIIMMMEEE!! (UFC Voice)

There’s a secret that all these lean guys have that took me years and years to learn.

It was literally 10 years ago that I was sitting on my bed, stuffing my face with Papa Johns pizza, and wondering if living life even made sense anymore.  I was 80 lbs. overweight, depressed, broke and just flat out sick of life.

It took me a long time to come out of that dark place and get my life in order.  It took many ups and downs to figure this whole “getting fit” thing out.  I can’t say it was easy.  In fact, it sucked ass a lot of the time.

However,  I uncovered a secret that the guys who have abs and seem to enjoy the heck out of life have.

You ready?

Instead of chasing after every new diet, new supplement, new workout routine that comes along, or some other weird voodoo method that some guru preaches about….they simply do the work.

They have a simple routine.

Their diet is both strict and flexible when it needs to be.

They don’t follow the trends.

They do the work.

While everyone else chases keto, paleo, or eating poptarts – they stick to the basics.  They ignore the 10 new forms of creatine that come out and instead they invest in quality food.

They train consistently.  Sure, they change things up, but its always with a clear purpose.

Bottom line…

They do the work.

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It’s not the sexy stuff that’s going to give you the satisfaction of achieving your dream body.  There are no magic potions or strange diet hacks that will bless you with abs tomorrow.

It’s all about the work.

The consistent weight training workouts.

The consistent and well balanced nutrition plan.

The good sleep you get most nights.

The flexibility to enjoy life and get back on track right away.

As my friend Daniel DiPiazza said – “having ideas isn’t the hard part – actually creating art from those ideas is what separates the best from the average”

Getting lean and having a body you’re not ashamed of comes down to work.

Are you ready and willing to do the work?

GRAB  THE  FREE  GUIDE  FOR GUYS  WHO WANT TO  GET LEAN

33  TIps  That Will  Help You  Start A  Fitness  Plan

“Hey Josiah – I haven’t been working out for awhile and I want to get back into it.  Where’s the best place to start?  What kind of routine should I follow?  What about my diet –  what’s the best diet out there?”

I get this question or something similar just about every day.  People tag me all over social media when someone asks about starting a weight loss plan or getting back in the gym, so I figured I’d write a helpful checklist for you.

I know how hard it can be to start on your fitness journey after being away from it for awhile, so I’m going to break down some real simple things to think about as you get back into the swing of things.

This is a list I wish I had when I was struggling to find my way years ago.  I’ve made plenty of mistakes and my goal is to help you avoid doing the same thing.

Ready to start?  Let’s go!

  1. Know your why, but make it matter – having abs isn’t going to make you happy.  Being alive for your kids will.  Make your why count
  2. Have an objective goal (what you want to achieve) but focus more on behavior goals (daily habits).
  3. Write down your goals – seriously this matters.
  4. Focus first on FEELING better, not looking better. Looking better takes time, but feeling incredible can happen quickly.
  5. Set up an accountability system.  Hiring a coach, having a workout partner, or support partner can be a huge difference maker.
  6. Don’t expect overnight success.  Sure, you might get some fast results, but if you don’t, just keep pushing forward.
  7. Focus on progress, not perfection!
  8. There is no magical pill.  Repeat that 10x.
  9. Remind yourself daily that consistent exercise and good nutrition will be the ONLY thing that ever truly works.
  10. You don’t need to hit the gym to start. You can get a lot done at home or at a park nearby.
  1. you enjoy things like yoga, jogging, or riding a bike – do them!
  2. Need some ideas?  Here’s one: Start your workout routine with just a daily walk in the morning (or at night).
  3. Next add 3-4 resistance training workouts with weights, bands, or bodyweight.
  4. Full body workouts 2-3 times a week also work great for those who are super busy.
  5. Remember, the routines that you read about the fitness models doing are usually unrealistic for the average person.  That fitness model’s job is to workout each day.  I would hope they have time to train since that’s their main source of income!
  6. Schedule your workouts in your calendar each week.
  7. If you think you have zero time to workout, try working out while you do other things.  For example, most of us are working during the day.  Try this fun “game” with yourself.  3 times a week try and see how many push-ups and squats you can do during work hours without it affecting your work.  Trust me – it s an amazing game.
  8. Once you’ve been consistent with a basic routine, feel free to add in additional workouts if time permits.
  9. Always include recovery days no matter how advanced you get.
  10. Recovery days do not mean laying around on the couch and eating Nachos all day while watching Breaking Bad reruns on Netflix.
  11. Stay active even on days when you don’t train.  Take walks, go hiking, do some stretching and mobility work.
  12. If you’re super short on time and want a challenging workout that will boost your metabolism try incorporating metabolic cardio – these are higher intensity workouts that will push you to your limit in a very short period of time. ​
  1. You don’t need to count calories to lose weight, however it’s a good skill to learn to have in your toolbox.
  2. Your nutrition should be based around lean proteins, veggies, some fruits, healthy fats and carbohydrate sources that work well with your body.
  3. A great place to start if you have a lot of bodyfat to lose is to go low-carb, high-fat when first starting out.  This will help improve your body’s ability to handle carbs later on when you reintroduce them.
  4. Start by making a list of healthy food that you enjoy eating and that makes you feel great.
  5. Never include foods that make you feel lethargic or crappy – even if someone tells you to eat it.  For me that was oatmeal.  I’d eat it and immediately feel like death.  Everyone swore by it, but I couldn’t stomach it.
  6. Fill up half your plate with green veggies or salad (keep the dressing and butter on the side).  Give ¼ of your plate to protein and ¼ of your plate to healthy fats and you’re good to go as a starting point.  Eventually you can replace a little bit of the plate with some carbs and maybe some additional healthy fats.
  7. Drink water, tea and coffee. Liquid calories are such a pain in the butt and they’ll kill your progress QUICKLY.  Avoid them!
  8. Once a week enjoy a FUN meal (not a Cheat Meal).  The word CHEAT is so negative and it builds an unhealthy relationship with food.  Think about it like this.  Your spouse says go out with your friends and have FUN!  She/he doesn’t say Go CHEAT right?  Thought so.  So enjoy a reasonable meal.  Share an appetizer, dinner and share a dessert with a beer or glass of wine sounds about right.
  9. Prepare food in advance and wipe out all the trigger food in your house. Trigger foods are foods that you will immediately eat on sight!  For me it’s peanut butter and oatmeal raisin cookies.  I can’t be around them!
  10. Measure your progress by measuring your body parts and taking pictures.  Do not rely on the scale for at least the first 3-6 months.  The scale will love you one day and hate you the next so avoid it.
  11. Health and fitness is never owned.  It’s rented and rent is due daily.  Being fit, lean and healthy is never going to be super easy, but it will become easier and more enjoyable as you progress.  You will eventually fall in love with the process and learn to love the benefits you get from working out.  Building habits and routines take time, but the journey is well worth it! ​
As you can see from this picture above – I wasn’t always ripped or in shape.  It took awhile to become the man you see on the right, but most importantly it took one step forward each day.  Starting a plan can be tough, but the results you can achieve once the momentum gets going will be incredible and well worth the struggle!

If you need additional help in starting your fitness journey – please reach out to me at [email protected]

How   seth   &  Alex  Lost 20+ lbs  in 8 Weeks!!

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The TRUE8 March Challenge was named the “SAVAGE” class.  And for good reason.

The group of challenge members dominated their 8 week program – resulting in some amazing before and after transformations.

2 of the members were voted as the SAVAGE champs – Seth Leeper and Alex Giett.  Both were awarded with an all-expenses paid trip to come train and hang out with me in Washington DC for a weekend.

You can check out their entire experience in the video below.   I sat down with both Seth and Alex to chat about their experience and hear about their results.  The interview is below!

​How  did  you  hear  about  the  TRUE8  Challenge?

SETH:
In early 2017, I started following The Fitman Project on Facebook.  It was shortly thereafter, that I first learned of the True8 Challenge.  I saw real people achieving real results.  They were eating well and following a workout plan.  I could tell, almost immediately, that this was something special.

ALEX:
I heard about the challenge through your emails. I had signed up to receive your emails after hearing about you through Kevin Harris’ facebook posts.

​What was your workout routine like prior to joining the TRUE8?

SETH:
Honestly, it was nonexistent.  I had become very sedentary the last few years, always coming up with excuses (not enough time, too expensive, not the right gym, etc).  My idea of a workout included cardio primarily.

ALEX:
​It was very random and unstructured. I was training for a half marathon, so I was running a lot, but I was also going to the gym and lifting some. I found that I wasn’t losing weight, I was just getting really weak and felt like crap.  

​What about your nutrition strategy?  What was  your  nutrition   like   prior  to  the   TRUE8?

SETH:
Knowing that the True8 program also included nutritional strategies and support, combined with Josiah’s vast knowledge in this area, was key for my decision to join.  I have always enjoyed cooking and know my way around a kitchen very well.  I knew how to “eat healthy” but didn’t understand how to track, monitor, and adjust macros.

ALEX:
​My nutrition was terrible before joining the True8. I thought I was eating pretty healthy, but it took tracking my foods and seeing the numbers for me to realize that I was not getting nearly enough protein, and my carb intake was outrageous.

​What made you want to join the TRUE8 Challenge?

SETH:
I sat on the sidelines and watched as the True8 March group filled up fast.  I was scared to step out of my comfort zone.  I was afraid of failing.  I was afraid of trying something new.  The amount of information that Josiah provides, free of charge, was simply amazing to see.  His interaction with clients was refreshing to see.  The tools, information, insight, and knowledge is priceless.  I could only imagine the great content that would be included in his paid programs.  For the first time in years, I was ready for a change.  I needed a change.  And I desired a change.  One spot was opened up at right before enrollment closed, so I jumped on the opportunity and have never looked back.

ALEX:
​I wanted structure. I wanted change. I wanted accountability. I wasn’t getting it done on my own and I sure as heck wasn’t having any fun on my own. I was to the point where I needed guidance and trusted Josiah enough to give True8 a try.

Was there  anything  going  on personally in your   life   that   made   you   want   to   join?

SETH:
For the first time in years, I was ready for a change.  I needed a change.  And I desired a change.  A few years ago, I went through a long and stressful divorce.  The value that I placed on myself, my capabilities, and my worth, was very low.  It had been several years since I had done anything for myself and this was an opportunity to shift my mindset, see results, and find success in health and nutrition.  The mental strength and fortitude is an added bonus to the physical transformation that I have seen thus far.

ALEX:
I honestly just felt like shit about myself. I had no energy, my scrubs were getting tight, and I knew that I had to start getting ready for my military training.

​Were you skeptical about anything prior to joining the challenge?

SETH:
I was highly skeptical of an “online coach.”  Sooo many times people claim to be different than they truly are.  But Josiah is the real deal and I could see this through his interactions with clients.  He truly cares about you as a person and has a vested interested in helping you achieve your health and wellness goals.

ALEX:
Yes, of course. I had no idea how an online training would work, and I really didn’t know Josiah at all. I had no idea if he would really follow through with all that he said he would or if I was just paying money to be left in the dust, especially with the challenge being in a group setting.  

​What were you surprised by the most in the challenge?

SETH:
I was intrigued with the mobile app, which allows you to track your progress, nutrition, and workouts.  There are options for both home and gym workouts – both of which include videos and commentary that demonstrate how to perform various exercises.  It was foolproof!  All I had to do was commit…make the time….and follow the plan!  So I did…..and I’ve never looked back.

ALEX:
How much Josiah cares and how much he goes out of his way to make sure you get the information you need and the results you want. For as busy as he is, he always responds, and super speedy as well.

​Let’s talk about your results – when did you start noticing changes?  What were your results after the challenge?

SETH:
I started noticing results almost immediately.  My energy and mental focus began to increase.  My attitude changed.  And within the first 4 weeks, I was down 13# and countless inches.  I ended up losing 13# and approximately 15 inches across my body during the True8 challenge – meanwhile, building lean muscle mass and seeing my body change before my eyes.

ALEX:
​I started noticing changes the first week. I could see the changes, but I felt them. I felt energized and more confident. Measurements started dropping week 2, but I really started noticing changes around week 4. By the end of the challenge I was down over 20 inches all over, and down 10 lbs. I was happier, healthier, more confident, and way more energized.

​How has the challenge helped you mentally, physically and emotionally?

SETH:
I was broken, depressed, and felt trapped in soooo many areas of my life.  I simply cannot describe all of the ways in which this program has and is transforming my life daily.  Mentally, physically, and emotionally, I am stronger than I ever have been.

ALEX:
I’ve always been extremely hard on myself, and as part of the challenge, Josiah made us pledge that we would be kind to our bodies… that we would respect ourselves and be patient with our results. I took that pledge to heart and as a result, I love myself more than I ever have. I still have a ways to go on my fitness journey, but I now feel confident that I have the tools and knowledge to get there. I have the patience and love for myself to carry me there. Physically, I have way more energy and just overall feel better.

Would  you   recommend  others  join this  challenge?

SETH:
Absolutely.  The amount of tools, resources, and knowledge is unparalleled. The comradery, connections, and friendships made are priceless.   Expert or beginner, 2 pounds to lose or 25 pounds, True8 is for you.  Stop making excuses.  Make the time.  Invest in yourself.  Believe in yourself.  Because I believe in you.

ALEX:
DUH!!!!!