Info- Fitness basics
- Benefits of exercise- Disease prevention, stress reduction, Nervous system, brain, heart, joints, muscle mass, diabetes,
- Hormones stimulated vs. Calories burned: Youthful body is goal??
- Toxins- Lymphatic system
- Everything counts!
- Cellular level changes: energy production becomes more efficient, wastes eliminated more effectively, healthy body mind and spirit
Break the negative pattern!
I want you to become an EXPERT in the art of
breaking a negative momentum patterns. In other words, I will teach you how to keep
negative momentum from building.
You must stop it dead in its tracks!
Personally, if I go more than 2 days without doing
some sort of exercise, it takes a cattle prod to get me off my lazy butt!!
The same goes for eating veggies, drinking my water, etc. I know that when I get
into one of these negative momentum patterns, I must go back to the basics
and take action immediately to get my BuffMoJo headed in the right direction.
Momentum always fuels more momentum!
Every wise choice creates eternal benefits:
I believe that every positive choice you make concerning attitude, diet
and fitness carries lifelong benefits. Simply put, every time you exercise, your
body changes for the better on a cellular level. Nobody can take it away from
you!! I’m talking about: every set, rep, cardio session, vegetable you
eat, glass of water you drink, etc. Every good decision affects every
cell of your body in a positive way forever! When you truly understand
this fact, it is powerful!
If you aren’t doing something to gain
“MoJo” you’re losing it!
I know this might sound a little intimidating so let’s simplify. You must
understand that success or failure will be determined by the little things that
you do on a daily basis.
I call the LITTLE THINGS you do daily the “BuffMoJo Basics.”
Use them when you are stuck in a negative
The BuffMoJo Basics:
Drink a glass of water
Eat a green veggie
Exercise for 2 minutes
Write down a positive affirmation
Write down 5 things you are thankful for
Identify 3 positive qualities in the next person you see
Pay someone a genuine compliment
Stand up and stretch
Take 5 deep breaths, exhaling completely after each one.
Clean something for 2 minutes
Stretch for 3 minutes
Eat a piece of fruit
Eat a carrot
Take your Hormonal Timing Pill and multivitamin.
Avoid the temptation to do something negative – this counts as doing something positive!
Let’s use a mental illustration:
Picture a train parked on tracks that lead up a long gradual hill. This train
represents your momentum. At the top of the hill is success, your dream, life
goals, etc.). At the bottom of the hill is a bottomless pit called failure. Every
positive imprint is fuel for the train making it speed up the hill. Every negative
imprint is like lead weighing the train down. Remember, you are either gaining
speed going up the hill, creating positive momentum to your goal, or you
are rolling backwards towards destroying your momentum and possibly even
creating a negative legacy.
Start making even little decisions based on whether or not it will create
positive momentum or negative momentum toward your goals. Every positive
thought, deed, comment, action, and choice has the power to create more
momentum. You literally have thousands of opportunities every single day to
Water or Coke?
Supplements over candy
Lettuce over cookies
Blueberries instead of ice cream
Banana over cereal bar
Oatmeal instead of fruit loops
Walk instead of a drive
Gym over mall
Workout vs. happy hour
Success Tool -“ 5 Minute MoJo”
You can regain and build Momentum in less than 5 minutes! Do the little
things listed below to create instant positive momentum ~
“5 Minute MoJo”
1- drink 10 oz of water
2- march for 1 minute
3- take 5 full deep breaths
4- stretch for 1 minute
5- eat a green veggie!
“You have control over every decision! The big picture is made up of the little things!”
PMA – All the Way, BABY!
“Always bear in mind that your own resolution to succeed is more important
than any other one thing.”– Abraham Lincoln
Entire books have been written on the FACT that having a positive mental
attitude (PMA) is absolutely crucial if you want to succeed at anything.
I can’t always control what happens to me. In life there
will always be adversity. However, I do have total control over how I react to
it. That’s the key! YOU ALWAYS HAVE CONTROL OVER YOUR ATTITUDE!
You can do it. You can have a PMA!!
Have you ever tried to just “have a positive attitude?” Some people make is
sound so easy. I’ve heard people say “Have a positive attitude about it!” That
works for about 9 seconds and then BAM, it turns right back into negative!
The long-term solution is to change your FOCUS!
The reason most people
have attitude problems is because they are constantly focused on the problem. They think about the problem, worry about the problem, talk about the problem,
write about the problem, complain about the problem, etc. Have you ever
caught yourself doing this; You give all of your strength and energy to your
problem until you are physically and mentally exhausted? I’ve done it many
times and I know it’s a recipe for failure. The more energy you give to a problem
the bigger it will become.
Here’s a fact:
“Problem focused” people always end up discouraged, depressed, helpless
and worst of all HOPELESS! When all hope has been lost they are left with
complete and utter misery.
How would you like to wake up every day with a PMA?
A great strategy for creating an eternal PMA is to focus all of your energy
on SOLUTIONS instead of your problems!
Being “Solution Focused” will create hope and lead to a life filled
Solutions create HOPE!
“Focus on Solutions!”
Take out a sheet of paper. At the top, write down an obstacle/problem you
are currently facing. Next, brainstorm and write down every possible solution.
Now tear the problem off the top of the paper, crumple it up and get rid of it.
I suggest burning it, but it’s not a must. The point is you must totally forget
about the problem. Mentally focus all of your energy on every possible solution.
Then, begin acting on the solutions. You will find that even though your
problem might still exist, it doesn’t have power over you. Instead, all of your
energy is pouring into solutions. The feeling you now have is called HOPE, and
it’s the only thing that can fuel long term PMA.
Focusing on solutions creates hope which fuels a PMA.
- Write the problem or obstacle at the top of a sheet of paper.
- List the all the possible solutions.
- Eliminate problem (tear off, burn it and forget it). Give no time, energy or focus to it at all!!
- Give 100 percent FOCUS towards the solutions- keep the solutions infront of you constantly, read them, think about them and HOPE will explode!
- PMA will now grow.
A STRONG Why!
You may be suffering from a “weak why.” In my experience,
this may be the most common reason that so many women feel flat-out unmotivated!
Answer this question; Why did you buy your last diet pill, weight loss
system, exercise device, etc? Most women say, “to lose weight”. In fact, most
women are obsessed with losing weight and this often leads to failure. If your
mission revolves solely around losing weight, you will struggle when times get
Evaluate YOUR “WHY” …Why Am I Doing This?!?!?!
You will subconsciously ask yourself this question thousands of times
throughout your fitness journey. Every time you are faced with a “good vs. evil”
choice, your subconscious wants to know “is it worth it”? Believe it or not,
success or failure could depend on the strength of your “WHY.” This is the
scenario; you had planned to get some exercise after work. However, when you
get home, you feel sore, tired and grumpy. Here comes the question: “WHY
am I doing this again?” Followed by: “Is it really worth it?” Your CHOICE will
depend on the strength of your “WHY”.
Other common scenarios:
- When your diet calls for a green veggie but you want to eat cookies….
- When you need to get up and exercise but the couch suddenly feels
- When you want to complain about something but you know you
should choose a PMA….WHY…?
Do you have a “WEAK WHY”? Let’s test it!
Most women will answer the “WHY” question with one of the following;
- I need to lose weight!
- I want to wear the same size as I did in college!
- I want to look more attractive!
These are all great REASONS to practice healthy habits but they are what I
call “WEAK WHYS.” They might work for a short time but they simply aren’t
strong enough to help you make good choices on a permanent basis.
A STRONG WHY vs A WEAK WHY
This focus on fast, easy weight loss sets us up for failure because the truth
is; dramatic results take work, discipline, sacrifice, discomfort, etc. You need
a better reason than “losing weight” to justify paying the price of success. You
won’t experience the euphoric success, until
you develop a “STRONG WHY.”
Act out of LOVE?? or FEAR??
LOVE- being inactive?, love food, feeling better, exercising or benefits of it, kids/grandkids, 0
FEAR- caregiver, are you afraid of being attractive?, does your family fear losing you if you accomplish your goals?, are you holding back because you fear others opinions , germaphobic, change, pain, sweat,
Training your Brain will allow you to create
momentum and allow you to reach the “next level”! You can radically change
your body, life and legacy using these foundational principles!!
- Momentum is either positive or negative
- You must become a master at stopping negative momentum
- BuffMoJo Basics are the LITTLE THINGS you can do to gain positive
- “5 Minute MoJo” gives you a quick and easy strategy to
stop a negative momentum pattern dead in it’s tracks.
Positive Mental Attitude (PMA)
- A PMA has the power to overcome any obstacle.
- A negative mental attitude is the result of constantly focusing on your
- Negative mental attitudes are contagious.
- Don’t spend time with anyone that has a NMA (negative mental atti-
- The best way to create a PMA is to focus your energy on solutions.
- “Focusing on Solutions” will create hope.
- Hope is the only long-term fuel for a PMA
- If your “why” revolves solely around a measured visible result it is a
- A “STRONG WHY” is critical for achieving big time success!! And, it
must revolve around the people you love.
- Understand that your choices will leave eternal imprints on everything.
- These imprints will eventually become your Legacy.
- Living your life with a “Legacy Perspective.” This will
result in success in other areas such as weight loss, more energy, etc…
“Relentless motivation is achieved when a person is motivated by the vision of each positive choice magnified a thousand times. When that vision drives every choice they make, they cannot be stopped.”
Measure your Success
First off, Get rid of your scale mentality:
We are too often programmed to think we have to weigh a certain amount
to be happy. We say to ourselves “If I could only weigh what I did in high
school.” That thought process can be very defeating; you need to get rid of that
scale mentality. If you are healthy, in shape and happy, who cares how
much you weigh?
The most athletic bodies are often considered overweight if placed on the
standard height/weight chart. Why? Because muscle is so dense that the same
volume of muscle weighs much more than fat. Muscle also holds about 60 percent
more water than fat tissue which adds to the reason why muscular people
tend to weigh much more than their “skinny fat” counterparts. So, don’t get
stuck thinking that you have to be a certain weight. It’s more about how you
look and perform.
Instead of weight, you should be most concerned about your muscle mass
percentage and your body fat percentage, your body composition. How much
muscle and fat is on your body? Does it jiggle and wiggle? Or are you firm and
tight? To be buff you need to have a high percentage of muscle and a lower
amount of body fat. That way you can see the sexy shape of your body that your
fat is hiding.
Please also realize that fat not only resides on top of your muscle but INSIDE
your muscle. It is marbled in there similar to a rib eye steak. So when
you are out of shape and you think your muscles look big, realize that they are
not all muscle, there is FAT hiding in them that only consistent EXERCISE and
a good diet can melt away.
Measure your success in more ways than numbers
Getting in shape takes patience, consistency and TIME!
If you feel like you aren’t getting there fast enough…
You have to find more measurements for your success:
Do you feel a sense of accomplishment?
Are you increasing your weights at the gym?
Are you getting in better shape?
Do you have a an overall better mood?
How do you look?
How do you feel?
Are your rings looser?
Do your muscles feel firmer?
Do you feel more coordinated, agile or flexible?
Do you have more confidence?
Do you have more energy?
Are you learning new things?
Are you being a good example to your kids, family and friends?
Are you inspiring others to make changes themselves?
There is so much more to all of this than your immediate measurable results.
You are doing GREAT!!! Keep it up!
As you perform your fitness and diet program, it is smart to record your
daily progress toward your goals so that you can track your success…
“BELIEVE that every activity, set, rep, veggie you eat,
glass of water you drink, etc… affects every CELL of you body in a positive way forever!”