44 Tips to Become a Better You! Get Fit, Get Hot, Get Healthy, Love Life
The following is a preview of my newest e-book, 44 Tips to Become a Better You! Get Fit, Get Hot, Get Healthy, Love Life.
This e-book is a collection of my weight-loss Tips of the Day that I share with Facebook friends and followers.
This e-book is epic in length — a grand total of 32 pages (of which this is a tiny preview).
I broke my tips down into four categories:
- Build Motivation, Stay Focused, and Overcome Temptation
- Loving Yourself, Loving Life, and Having Fun
- Working Out
I’m going to share the introduction, plus two tips from each category.
Like what you see? Drop your e-mail in the box at the end of this post and you’ll get the full-length book, plus The Busy Woman’s Guide to Getting Fit, Hot, and Healthy.
Before You Go Any Further…
Know Your Why
Maybe you’re doing it for your health.
You’ll be able to get off some pills and save some dough; live a few more years so you’ll have more time with your grand-kids, and get sick less.
Or maybe you’re just doing it so you can look really hot in that bikini at the beach this summer; fit in those tight jeans from college; and feel more confident in your body.
Many people limit themselves with boring garbage like “lowering their blood pressure and cholesterol.”
If these things are having a significant effect on your health, then I can see how that would motivate you.
But if you’re not seeing any health consequences yet, you’d be better off choosing a more tangible motivator that you can see, feel, or experience.
Below, I made a list of fun reasons to lose weight.
Don’t read this list as reasons you specifically should lose weight; instead, see it as inspiration for your own list.
Read these over – enjoy the lolz – and then make your own list of reasons.
- Without a reason to do this, it’s hard to stay motivated.
- Without a why, there is no passion.
- Without passion, there is no drive to succeed.
- Without a drive to succeed, those pounds aren’t going anywhere.
Know your why!
Reasons to Get Fit, Hot, and Healthy:
You can then take hot pictures, put them on your Facebook, and make your ex jealous.
Your old clothes won’t fit anymore, so you’ll be “forced” to buy new ones. Excuse to go on a retail shopping binge? Yes, plz.
Sexy time will become more fun and frequent.
Losing as few as 10 lbs can cause a positive boost in testosterone / libido.
Also, according to a survey by the Wallen Council on Awesomeness and Hotness, sex is the best form of cardiovascular and flexibility training ever.
Deciding what to wear becomes much easier.
At a certain point of fit/ripped, a person may simply wear a white t-shirt and jeans and still look awesome.
You’ll get so strong people will ask you to carry heavy stuff.
Who wants to feel useful?
People won’t even recognize you.
Case in point: Once I was at my cousin’s wedding and overheard whispers of “OMG who is that guy?!” from women (including my own family).
Awkward? You bet. But they hadn’t seen me in 3 years (50 lbs ago), so they seriously didn’t recognize me.
You’ll have an excuse to eat post-workout Rice Krispies.
When you have a low body-fat percentage and are ready to focus on muscle, you’ll be free to eat more yummy carbs. Sweet!
You’ll discover new-found swagger and confidence.
No, looks aren’t everything, or even the most important thing.
GIANT BUT: It does make a huge difference in getting attention.
A lot of this is due to an indirect effect: losing weight has a way of boosting confidence (and nothing is sexier than confidence).
You’ll be overwhelmed with constant compliments.
Every time I see a person I’ve not seen in a long time, the first thing I hear is,
“OHMYGOD you look soooooo GOOD!!! (or buff/hot/awesome/positive adjective of their choosing)”
This praise will skyrocket your self-esteem and swagger.
You’ll be able to wear brighter, louder, more fun colors
Typically, people wear neutral tones, because that hides one’s weight, making them look slimmer than they really are.
But imagine a world where you could wear red; pink; yellow; bright, zany patterns… and get away with it.
Your turn! Make your own list.
I don’t care how you do it.
Write it on a notebook.
Type it in a Word document.
Use a white-board and make it all artsy and colorful.
The important thing?
Know Your Why!
Important: How to Use The Tips
The absolute LAST thing I want you to do = remodel your behavior overnight.
Changing your body (and changing your life) isn’t easy.
If you want to become the best version of yourself that you can possibly be, you need to be invested in the long-game.
Fitness isn’t a 30-day program… it’s a life-long journey. <—Tweet That Shit
In my experience as a trainer, I’ve learned that positive change comes best with small steps.
If you try to remodel your behavior overnight, you’re going to overwhelm yourself, get frustrated, and quit.
This is why many people struggle with Yo-Yo weight-gain. They can follow a super restrictive diet for a month or so, but after that point, they go back to their old habits and gain all the weight back.
I don’t want you to Yo-Yo. I want you to sustain this. Because if you don’t sustain it, what’s the point? Let’s stop the nonsense and do this right.
Got it? Good. Here are your instructions for using this document:
Challenge Accepted? You May Proceed.
Build Motivation, Stay Focused,
and Overcome Temptation
Embrace your vanity.
Do you want to lose weight to look HOT? If so, admit it.
If you’re doing it for health and longevity, that’s fine, but don’t kid yourself.
Be honest about why you’re doing this to stay motivated and focused. Know your why!
Do it because you can.
I typically have my clients make a motivation board listing all the reasons why they wanna lose weight, because it keeps them encouraged.
One of them sent me a picture of her new, revamped (prettier) one, and this item jumped out at me: “Because I can.”
I think that’s quite profound.
You’re capable of doing anything you set your mind to — the only thing limiting you is yourself — so how silly would it be to not do it?
Move because you can. It’s a celebration of life.
There are people in this world who don’t move, because they can’t. So do it, because you can!
The Importance of Loving
Yourself, Loving Life, and
Don’t be lame.
It’s okay to passionately care about your health, fitness, and physique.
It’s NOT okay to obsess with it until you’re no fun to be around.
If you happen to be in Vegas with the bros, on a cruise for your honeymoon, at the Super Bowl, celebrating a promotion or graduation, or doing something else that’s 100% awesome… forget the rules!!!
The world won’t end. You won’t magically go up a pants-size.
What will happen?
You’ll have fun, get a much-needed break, and come back with renewed vigor and focus.
Love yourself for the entire journey.
I talk a lot about weight loss, because losing weight was the best thing I ever did for myself. I’ll never be able to fully express how different the world is.
But this doesn’t mean you’re not amazing for who you are today.
Is there a positive difference between New Me and Old Me? Certainly.
But Old Me was a pretty bad-ass guy, too.
You should have a burning desire to change your mind, body, spirit, and life.
But that does NOT mean you’re not already an incredible person.
Yes, strive to improve yourself, BUT love yourself for the entire journey. There is no place for self-hate.
The second you feel a negative thought or feeling come on, remind yourself why you’re awesome (because you are).
Maybe you need to lose some weight, but this says nothing about who you are as a person.
Diet and Nutrition
Uber busy? Have a weekly cook-off.
When I first decided to lose weight, I was the definition of “busy.”
I went to the gym from 6-7; worked from 8-5; and usually had acting rehearsal from 6:30-9. As you can see, this leaves little time in the day.
I picked my least busy day of the week and spent 1-2 hrs cooking in bulk.
Invest in Tupperware
Prepare a full week of meals in advance
All you have to do is zap it when you’re ready to stuff face
Alcohol kicks ass, but limit it to a 6-pack.
Surely you know a guy who was a ripped monster in high school, but now he has a uber big beer belly. Thus is the consequence of boozing way too much.
I’m not going to tell you to NOT drink alcohol. Fuck that nonsense.
Life is meant to be fun, and in moderation alcohol is boss.
This guy loves his Shiner Bock… and whiskey… and red wine… and Long Island Iced Teas… okay, I should stop talking now.
Give yourself a 6-pack limit (or the equivalent in wine and beer).
You have two options to spend it:
1) Have a beer a day (or whatever booze is your thang)
2) Have it all on Friday or Saturday if getting crunk is your style.
Get moving in the morning.
Start your day right with this quick body-weight workout.
You’ll elevate your metabolism, burn some calories, stretch out kinks,
and boost your energy.
Here’s a quick 5-minute workout you can do as soon as you wake up.
Invest in new workout clothes.
If you’re lifting weights, running shoes are a poor choice; if you’ve got the funds, get weight-lifting shoes, or if you’re on a budget, get some Converse high-tops (my personal favorite).
Also, ladies, yoga pants are always a good decision (just saying).
Look at it like a job interview: If you dress the part, you’re simply going to perform better.
Never underestimate the power of a nice pair of clothes, whether it’s in the gym or the office.
Love what you just read?
Drop your e-mail in the form below and I’ll send you the full-length e-book, plus The Busy Woman’s Guide to Getting Fit, Hot, and Healthy!
- The Busy Woman’s Guide to Getting Fit, Hot, and Healthy (thewallenway.com)
- 24 Ways to Be Awesome, Love Life, and Become a Better You (thewallenway.com)
- To Gym or Not to Gym? That Is the Question. (thewallenway.com)
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