90 Day Challenge

Published on March 12th, 2013 | by Blast-Man

90 Day Challenge: Day 42- 49 and 49- 56

I am LATE!!!  I got behind on my pics and blog posts.  But don’t worry.  I
didn’t skip any corners on my Nutrition, Training, and Cardio.  A Matter of
Fact- I want to share with you my New Secret Weapon and dispell some of the
BIGGEST Myths when it comes to getting Your Body Back.

Here is my week 42- 49 pic…

Stephen 90 Day Challenge Day 42I will tell you about my Secret Weapon in a moment, but first…

There are a few BIG obstacles for most folks when it comes to getting in shape:

Obstacle #1: Inconsistency due to lack of accountability – it’s just too easy to
say “I don’t feel like it today” to yourself (but we won’t let you get away with
that 🙂

Obstacle #2: Misinformation, myths and flat out lies – there is REAL science
behind weight loss and fitness, but it’s all too often misrepresented.

Obstacle #3:  The “all or nothing” attitude- The biggest “newbie” mistake I see
with folks just starting out…is being too aggressive.   I want to debunk some of those
myths in the special “investigative report” below.

Spot Reduction Myth – Everybody has “trouble spots” on their body that we just
can’t help fixating on. The fitness infomercials and others who propagate the
myths want you to believe you can “spot reduce” your tummy, thighs, hips and
buns… that “six-pack abs” can be achieved using this special ball or that
“secret” machine.

Remember the “ThighMaster”?  Perfect example of what I’m talking about. It’s
hogwash! The only way to have jiggle- free arms and thighs or tight, toned abs is
by taking a holistic approach to your fitness and nutrition.

And here’s a BIG tip: stop doing body- part specific isolation exercises and
start doing compound movements that incorporate multiple joints and muscle
groups.  You’ll get a far superior workout, burn gobs more calories and get that
killer bod fast!

Women Who Look Like Men Myth – Ladies, unless you’re spending 2-3 hours a day
lifting HEAVY weight, eating HUGE amounts of protein and ingesting drugs to
alter your hormones… you will NOT ever get big, bulky muscles like a man.

Muscle is far more compact than fat, so as you workout with weights your body
will actually shrink, not grow.  Your glutes (backside) will tighten up and perk
up by doing lunges and squats.

It won’t get bigger, it will get firmer and more shapely – in a compact way.
Same goes for your thighs, arms, shoulders… everything.

The All or Nothing Myth- Sure, everybody want’s results… ummm… yesterday.  That’s
natural. But if you’re being too aggressive with your workouts in the early stages, chances
are you’ll quit.  Why? Pain during the workout (it’s hard work) and soreness after the
workout (to be expected) are certainly culprits.  But the BIG problem is an “all or nothing”

Here’s how it happens.  You start your new program and the first couple workouts
are great. You go hard, feel good about yourself (despite the soreness) and
build some momentum.  Then something happens. A scheduling conflict, or
something comes up last minute, and you miss a workout. AARGHH! Then one missed
workout leads to another, and your desperation and sense of futility grows. And
you think, “why bother, I can’t make this work!” And you quit.

Maybe a few months later the cycle begins again. New goals, new commitment.
“This time will be different” you tell yourself.  But it isn’t. Same result,
different month. (This is why the BEST results – sometimes the ONLY results –
are achieved when you have external accountability from a coach and trainer like
me. Yes, self-serving, I know, but also the truth.)

Speaking of hiring a Trainer… My Secret Weapon is just that- I have hired my staff
to train me for the last 45 Days of the Challenge.  Why?  Because I want you to see
how effective my crew is and I know it’s the fastest way to get AMAZING Results.


The “trick” is that you don’t have to spend 30 minutes on the treadmill or 40
minutes lifting weights… every time.  If you’ve got a conflict, fine. Stuff
happens. But you can still workout… as long as you get over the “all or
nothing” mentality.

Let’s say you’ve got a conflict and can’t get your regular workout in. What do
you do to sustain the momentum and to ensure you get your “personal victory”
that day? 

The answer is simple. Just bang out a couple sets of bodyweight
squats and pushups. Takes five minutes.  Or do some walking lunges and sit-ups,
right there in your house or office…or wherever.  Run a couple sprints. Heck,
you can even tighten (flex) your abdominal muscles and hold for 20-30 seconds
while you’re sitting at your desk.  Do that ten times and tell me if you don’t
feel it!  (I know from experience)

The point is this: DO SOMETHING! (Sorry to “yell” but it’s that important.)

And here’s one more quick, but VERY important tip: do not sabotage your diet.
Even if you must miss a workout and can’t even fit in a 5 minute “tune-up”
workout, don’t throw in the towel and hit Wendy’s for a triple with cheese.
Don’t do it. Because even if you miss your workout, you can still stick to your
supportive eating diet. And conquering that urge to give up reinforces your
commitment to yourself and keeps you on track for results…on track for the
body you want.

“All or nothing” is a dangerous myth. Don’t fall for it. Daily progression and
sustained commitment give you confidence that you can achieve your goal.  And
I’m always just a phone call or email away in case you need external motivation,
support and instruction!

– – – – –

Quote Corner:

“Luck is a dividend of sweat. The more you sweat, the luckier you get” – Ray
Kroc (he’s famous for making McDonald’s what it is today)

– – – – –

Eat Yourself Thin

Triple Threat Fruit Smoothie (Serves Two)

1/2 kiwi, sliced 1/2 banana, peeled and chopped 1/4 cup blueberries 1/2 cup
strawberries 1/2 cup ice cubes 1/4 cup orange juice 1/2 (8 ounce) container
peach yogurt

1. In a blender, blend the kiwi, banana, blueberries, strawberries, ice, orange
juice, and yogurt until smooth. 2. Serve.

Prep: 15mins Ready: 15mins

Amount Per Serving – Calories: 134 / Total Fat: 1.1g / Cholesterol: 4mg /
Sodium: 42mg / Total Carbs: 29.5g / Dietary Fiber: 2.8g / Protein 3.6g

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