Coughlin Inner Circle

They're Your Goals...NOT Theirs!

When you first start an exercise program you’re pumped.  You’ve established your goals and you’ve made the important decision that you need to start exercising and eating healthy to live a more fulfilling life.

You’re fed up with all the quick-fix scams, gimmicks, hype and other garbage that doesn’t constitute a healthy “lifestyle change.”

Whether you’ve hired a trainer to help you or not makes little difference.  The important thing is that you are taking-action and you’ve decided to change.

So, with this new change in your life, you’ve got a completely different schedule now.

Instead of watching Oprah at 4 comfortably on your couch, you’re doing cardio for an hour. 

Instead of going out for brunch with your friends at Starbucks, your strength training

Instead of casually opening the fridge and blindly eating without accountability or going out with your friends for happy hour, you’re eating 4-6 healthy meals per day every 2-3 hours and drinking nothing but water.

You KNOW this is what it’s going to take. 

Your desire is strong and nothing is going to get in your way. 

Say bye-bye old, ugly fat and hello new, lean body!

Sure enough, the weeks and months go bye and your body is starting to change!

Your losing weight, your clothes are falling of you.  You’re looking good, your confidence is strong, your full of energy and you have a new outlook on life.

Your friends however, have a different point of view.

They want the OLD you back. 

The same person who laughed at the notion of regularly exercising.

The same person who went to fancy restaurants and ate everything in sight.

The same person who went out for drinks every weekend and got blitzed.

They are irritated with all this “exercise and eat healthy” crap and it causes them to feel insecure and lash out at you saying things like…

“Haven’t you lost enough weight already?” or

“Why even bother to exercise…it won’t make a difference…genetics are genetics.”

WRONG!

It will make a difference.  They’re just saying this because they HAVEN’T made the decision to change themselves.

God forbid that you want to better yourself.  These so-called friends would much rather make you feel miserable and suffer along with them and their unhealthy way of living. 

Here’s a newsflash for you.

If you’re faced with this situation, you can’t let it detract with what you want.

If you want to lose 20 pounds, do whatever it takes.

If you want to wear size 6 pants, do whatever it takes.

If you want to have six pack abs and a 32 inch waist, do-whatever- it-takes.

Don’t settle for less.  If this is what you want.  Take action and make it happen!

Always remember, the decision to better yourself is YOUR goal.  No one can take that from you, but you.

If your friends choose to make food as their escape, not exercise and continue to gain more and more weight, that’s their problem and their goal, it’s NOTHING to do with yours!

That’s all for now… Have a great weekend!

Yours in Total Fitness and Maximum Success,

Jim Coughlin

P.S. If you want to learn how a 265 pound man told all is fat friends to shove it by losing 100 pounds, hop on over here - http://www.fitnessandresults.com/homefitness_book.php

My NEW Product!

To those of you who have been subscribed to my newsletter since day one, you’ll probably recall that I would be coming out with a whole line of fitness products.

Well, I am proud to announce that my new product is in the final stages of being published and we are expecting a shipment within the next few weeks!

I have received countless emails about when I would be coming out with new products, so, if I were you, I would reserve your copy to-day…this product will sell F-A-S-T!

I am offering this new course at a special discount to the first 100 people who order, in which I may or may not extend…so get in while the gettin’s good!

I’m sure you’re VERY curious by now, so without further ado…here’s the link to my new product – http://www.fitnessandresults.com/homefitness_book.php

Expect a fitness/motivational tip sometime later this week.

That’s all for now…Until next time, train hard and train smart!

Best,

Jim Coughlin

P.S. Here is the link again – http://www.fitnessandresults.com/homefitness_book.php

 

Intense Exercise Isn't Enough

Whether you’re running twice a day, strength training all the time, taking spin classes religiously, participating in advanced aerobic classes…basically anything that involves an intense type of exercise that requires that you be in good physical condition, NONE of it means anything without proper nutrition.

Here is a perfect example of why intense exercise isn’t enough and why it MUST be supplemented with health eating to be successful.

I started training a lady, Leslie three weeks ago.  She wanted to lose 15 pounds, tone up, the usual.

The Total Body Makeover program sparked her interest the most since we would be meeting 5x a week. 

After the first week, I noticed that Leslie was not like most of my clients. 

I could tell right away that the strength training exercises we we’re doing were too easy for her. 

In addition to that, she was practically running the entire hour for her cardio…AND she was having a normal conversation with me the entire time! 

My first and most important rule when training and I probably speak for most trainers (good ones anyway), is SAFETY first.  You never want to over do it and end up injuring the client.  Always start with the basics.

But Leslie was different. 

Although she was a little overweight, she was still in great shape. I could see that early on she would need something much more advanced. 

So, the second week we started to incorporate abs and cardio mixed with her strength training.  Additionally, I had her doing advanced movements. 

These are exercises I normally don’t throw at a client until they are in peak condition, but Leslie got through them like it was a cake walk. 

I was thinking to myself “Wow, this lady is going to lose this weight in a matter of weeks…She’s a Friggin Gamer!”

Week 3 came by and we upped the anny even more.  More Abs. More Cardio…Intense, Intense, Intense!

And guess what?

After 3 weeks of all that grueling exercise, Leslie hadn’t dropped one pound.  Not only that, but she also, hadn’t dropped any inches either.  Her clothes hadn’t budged.  I was shocked!

What the heck was she doing wrong?

Well, it turns out Leslie was not only aggressive with exercise, but also ambitious with her career as well.

She is a head consultant for a huge IT company. 

In other words, she would be on long conference calls, meetings (sometimes 4-5 hours), a lot of traveling and a lot of headache…all of which spell doom for her nutritional goals.

I had explained how important nutrition was to her, gave recommendations, the whole nine and since she was showing such quick progress with her exercise, I figured her nutrition was great.  She even told me she was eating healthy, so, I thought everything was fine.

Not the case.

I found out today that Leslie was only eating 1-2 times a day and sometimes only once!

So obviously, the reason she hadn’t lost any weight or inches is because her body was run down. 

There was no way she was going to lose weight…she was starving!

She didn’t realize it because she had been doing this for YEARS.  She was used to it. 

Any calories that she DID consume were just protecting her deteriorating body.  Basically, all of her metabolic functions had come to a complete halt.  Not good. 

Without proper nutrition, the intense exercise we were doing, was putting her body in a WORSE position!

After finding this out, I told her that for us to continue the training, she has to start eating more…otherwise, I can’t continue.  Hopefully, she’ll start.

It goes back to the old saying, “You Are What You Eat.”

The more you exercise...The more vital it is for you to feed your body properly.

I CANNOT stress this enough!  Your body NEEDS calories.  Do not attempt to exercise intensely, unless you are seriously prepared to eat every 2-3 hours 6 times day...No deviations.   

To all of you who are great shape, doing intense exercise daily…kudos to you.  However, if you aren’t getting the results you want, I guarantee something is wrong with your nutrition.

Maybe not like Leslie's situation.  But there is something you can work on to improve.

Until Next Time… Train Hard and Train + EAT Smart!

Yours in Total Fitness & Maximum Success,

Jim Coughlin

 

It's All About The Choices You Make

My good friend once told me “Jim, Life is nothing but choices.  Your success depends on making the right ones.” 

Boy, was he right because…

About 6 years ago I was broke.

I was working as a warehouse manager/delivery person making about $12.50 an hour
and living in a house, for my income, couldn’t afford.  I knew that I wanted more out of life, but I felt stuck. 

The harsh reality was, I wasn’t financially successful because of the choices I had previously made. 

First, I went to college for about 4 years and never finished. 
Second, I never had any sense of direction growing up. 

Nice Guy…Hard worker…It didn’t matter. 

Whether I liked it or not, I was where I was in life because I put myself there.  The only way things were going to change was if I chose to take action and make something of myself.

Fortunately, I did take action. 

I got involved in the fitness industry – something that had been my calling all my life.

Even though I didn’t have a college degree, I finally started to find myself and progress.

BUT still, even though I had found what I wanted to do with my life, the choices kept piling up. 

Did I want to work at a gym all my life? 
Did I want to work for someone else and be a middleman? 
Did I want to barely get by or make a good living?

These were at the time, VERY HARD choices.  But I fortunately made the right ones. 

Had I stayed working for a gym or someone other than myself, I wouldn’t even be close to where I am today.   

So, what does this have to do with you (or some of you)

Well, if you’re out of shape, it’s because you’ve chosen to be.

You’ve chosen to NOT eat healthy everyday.
You’ve chosen to NOT exercise like you should.
You’ve chosen to NOT make the right decisions that will move you closer to your fitness goals.

It’s that simple.

Now, I understand that eating junk food and sometimes being lazy has its perks…but you have to know where to draw the line.

The more out of shape you become… the harder it gets. 

This is true not only for your body, but your mind as well. 

If you choose to consistently be unhealthy.  You’ll start to think that being out of shape is ‘normal’ saying things like “I guess I’ll always be overweight.  It’s out of my control.”

Don’t make this mistake!  You DO have control!

Don’t be over come by negative feelings of doubt.  Program your mind with positive feelings.  I don’t care who you are, you ALWAYS have a choice.

Either choose to live a healthy life or not.

Yours in Total Fitness & Maximum Success,

Jim Coughlin

Don't Starve It Off...BURN It Off!

Yesterday I did cardiovascular exercise for 4 hours.  Though, it’s not what you think. 

There is a fitness program my company sells called the “Total Body Makeover” and it is required that I participate with the client’s cardio exercise twice a week.

One client, I am basically running with the entire time, while the others are more like a walk/jog, so, it’s not something I can’t handle. 

Though, I’m not bragging or anything, but I probably could do 4 hours of jogging and running, only because I’m used to it and when you’re running with someone, your motivation is skyrocketed.

Now, I am by no means telling you to do cardio that many times a day…you'd be insane to do so. 

However, what I do want you to understand is “burning” off your calories sure as h*ll beats “starving” off your calories.

Many people are under the silly notion that if they deprive themselves of food, they’ll lose weight and get into better shape.

This thinking is completely inaccurate.

Yes, you’ll lose weight.  But the majority will be from precious muscle…not fat.  Not good.

When you starve yourself or cut back on food intake, your body goes into a catabolic mode.  You are putting your body in a bad position by not promoting muscle growth, but rather storing fat AND you’re also irritable, moody, you have cravings, you’re easily fatigued and generally weak…make’s sense right? 

Now, when you exercise regularly everyday AND you’re eating small frequent nutritious meals you are properly “burning calories.”

You are speeding up your metabolism and burning fat by not only consistently giving your body the fuel it needs but also performing progressive (intense as possible) exercise.

Think about it. 

When you exercise and eat right…How much better do you feel?

Your endorphins are pumping at there prime, your mood is great, your energy level is through the roof, your concentration levels are sharp as a dagger, your sex life is awesome, your confidence is superior…you get the idea.

It’s a match made in heaven…wouldn’t ya say?

Now, for some of you, I am preaching to the choir.  But believe me when I tell you…

I deal with this all the time and I am sure some of you are as well.

Bottom Line: Burning off your calories by eating healthy nutritious foods and performing consistent exercise e-v-e-r-y-d-a-y is all you should be doing to get into shape.  Like death and taxes, this too is something that should always be a sure thing that happens in your life

Now, if you want to be miserable…don’t exercise and go on a starvation diet…

It’s your choice.

Yours in Total Fitness & Maximum Success,

Jim Coughlin