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It's that time again! Yes, the time when we make our New Year's Resolutions. After stuffing the turkey, and ourselves, we are finally fed up with "feeling fat" and ready to make the necessary changes, such as exercising more and eating less. We are eager to make our New Year's Resolutions, but the question is, do we keep them? The sad truth is that our New Year's Resolutions usually lasts only from 3 to 14 days! Yes, it's quite pathetic that the span of our new goals shorter than a pair of Richard Simmons pants! But this year, it's going to be different! Because you, yes I am talking to you, are reading my article! I'm not going to let you down, so keep reading! I know you really want to make a difference and create positive changes in your life because you are taking the time to read this! So this year, don't resolve, but rather evolve. Don't make a resolution, but rather create your evolution by actually implementing and executing the changes that are necessary to create the life and body of your dreams!
  Click Image To Enlarge.Don't Resolve. Evolve! I love these following words of wisdom: "It's not knowing what to do, but rather doing what you know!" On my countless consultations with people from around the world, the one thing that really startles me is that most of my clients know what to do! But sadly enough they DON'T do what they know! That's were my tough love comes in, and I coach them to success! But what I actually am doing is irritating their pain enough, causing them to take action. And you too, savor your "sadness" of being where you are NOW, so you will actually do something about it! My 4 week, 28 day guide is your ammunition for fighting and winning the war on fat! It's what you need for when you are stuck in a rut, and you need that motivational kick in the butt! And why 4 weeks do you ask? Well, it's been scientifically proven that it takes approximately 28 days for a new habit to stick, thus creating a new habit! This is my "JNL" Approved Step by Step guide, broken down into 4 weeks, which if executed correctly, will give you an excellent jump start for the entire rest of the year. Start my "JNL New Year's Evolution" Guide when you are ready, and ideally right after the New Year begins, so you may start off the year with a super strong start.
Here we are, at the beginning. I want to ensure you a strong start, so you stick with your program. And there are many success keys to achieving your fitness goals, and I have outlined them here in this section devoted to Week One of your 4 week jump start!
The first thing I urge all of my new weight loss and fitness clients to do is take their "before" photo. Yes, you may cringe at this thought, but it's absolutely essential in achieving your goals. Why? Because you must have crystal clear clarity on how you look and feel right now before you start. You need to know where your starting point is. You also need to "get real" with yourself. Molly, one of my weight loss clients, was living a "lie" so to speak as she really didn't know that she "looked that bad" until after she took her before photos. It was a shock that she needed to finally dedicate and devote herself to a healthier lifestyle. I also urge all of you to look at your before photo every day, even after you achieve your weight loss goals, as it will remind you to never go back to your old self.
When I first consult with a new fitness friend, they tell me everything that they don't want! I usually hear "I don't want to be fat anymore, I don't want to be a fat skinny person, I don't want to be tired all the time" and on and on! But I tell them, I know what you don't want, but what do you want? Do you want to look like a fitness model, like me? Or do you want to look like a bikini model? Do you want to look like a ballerina like Nicole Kidman? Or more "bootylicious" like Beyonce? Once you decide what you want to look like, then train like that person! Most of you who are reading this want to create what I call "the fitness model look," creating a strong, sexy, muscular yet feminine muscle tone, as if your body jumped off the cover of a fitness magazine!
 Click To Enlarge. The Fitness Model Look! If this is true, then you need to train, eat, and supplement like a fitness model! Once you have gained a crystal clear vision of what you want to look like, then find this photo in a magazine, and place it next to your before photo. This will help you see your starting point, and then your finishing point.
The saying goes, "out of sight, out of mind", and this is so true when it comes to food! Throw out all unhealthy foods and "trigger treats" (those foods that are so tempting to you that you can't resist), and stock your home with healthy choices. Always keep in your fridge, kitchen and pantry the following: Low fat protein options such as:
And also good for you are whole grain carbs, such as:
It takes a village to get someone and keep someone healthy! Rely on a trainer, your fitness buddy, or even your significant other to keep you focused and training right! Make sure you have a small home gym ready to go if you don't have the time to commute to the gym. A small reliable home gym contains the following items stored away in a convenient area you can get to quick: a mat, dumbbells in varying weights from heavy to light, a stability ball, and bands. Related Training At Home Articles:
Even exercise DVDs are a quick efficient way to squeeze in a workout when you are short on time and long on needed an invigorating workout.
I rely on BSN's Fit Stack is a staple in my lifestyle program. Atro-Phex, Cheaters Relief, and Lean Dessert Protein. Atro-Phex is the best fat burner on the market! It also helps curb your appetite, boosts your mood, and increases your mental focus! I rely also on BSN's Cheaters Relief to help me block carbs on my cheat days. And to make sure I get proper protein intake, I rely heavily on my Lean Dessert Protein Shakes! So yummy in all dessert flavors! LDP makes staying in shape so delish!
The saying goes "Whether you believe you can't or you can, you are correct." So believe that you can, and you will! Tell yourself over and over again that you will achieve your fitness goals, and you will! Stay positive, even on those days you feel a bit challenged, and keep your eye on the prize!
Olympic coaches practice the power of visualization with their gold medalist athletes. The astronauts who have walked on the moon, and went out into orbit also have practiced the power of visualization. These people have mentally "walked" through the most trying experiences, and have survived them. If Olympic Gold medalists and also Astronauts use this tool, can't you also use it for your fitness goals? It works, said and done! Visualize yourself working out, eating healthy, and enjoying your super athletic lifestyle, and it will all happen!
This will be your foundation to lifelong success and sticking with healthy new habits. Shift your attitude from "I have to work out" to "I get to work out!" Seeing exercise not as torture, but rather the best, greatest gift you can give yourself will help you stick to it!
 Click Image To Enlarge.Don't View Exericse As Torture!
If no one will keep you motivated, then who will? The answer is you! Once you master self motivation and self accountability, you can and will do anything you set your mind too! So one major tip is to make out your "To Do" List the night before, and then you will set yourself up for success for the next day, and you will be more prone to cross off all of your objectives, and achieve your goals, such as working out, supplementing, and also eating healthy. Related Motivation Articles:
Hold yourself accountable through rewards. Such as, if you lose a pound of fat, and gain 3 pounds of muscle, then reward yourself with a brand new pair of shoes, or a massage, or a shopping spree on your favorite BSN supplements.
There is a difference between knowing what to do, and then doing what you know! Mentally coach yourself to success! Tell yourself that you can and will do it, and you will see it all materialize in your life. It won't happen overnight, but if you keep at it, it will. It's not about being perfect, yet persistent. And if you really need someone to coach you, someone to be your "cheerleader" rooting you on to success, and helping you along the way, then feel free to hire one. One of the biggest all time success clues is finding someone who has achieved what you want to achieve, and then hiring them by the hour to show you how they did it, and then "modeling" after them. Check out my author page where you find my contact details and be coached and consulted with me by telephone one on one, or work in as a group with an online community at put yourself back on your "To Do" list and invest in yourself!
Make vision board with your before photo, and the after photo of your choice. Also keep other photos such as a bikini you want to wear, or a dress, or your favorite pair of jeans you will buy once you achieve your goals. Vision boards work, so keep them in an area where you can use them and add to them, and see them every day!
One way to make sure you stick to your New Year's Evolution is to ask yourself this empowering question: "How Can I Achieve My Fitness Goals, And Enjoy the Process?" Your mind, which is the most powerful creation ever, will give you answers! Ask yourself this question every day, and you will get answers from: I can try a new kick boxing class, hire a new trainer, go for a swim, roller blade, try that new sculpting class, learn how to cook my favorite high calorie meals with low fat ingredients. As you can see, the list can go on and on! So have fun & keep it creative!
Putting your new lifestyle program into motion is easy. Make sure you do these three things below, and you will up your chances of sticking to your new healthy lifestyle.
It's been scientifically proven that if you tell your close friends and family of your goals, you increase your likelihood of making it come true by over 50%! Subconsciously you become more dedicated to achieving your goals because now others, besides yourself, are expecting you to do so.
When you tell yourself that you will lose weight, your subconscious mind will only go looking for it! And it's true, because how many times have you said that you are going to LOSE weight, only to find it again, back on your body? So use the power of words, such as "not only will I lose weight, but I will GAIN sleek & sexy muscle tone, and gain endurance, stamina and energy!
Tell everyone and yourself the exact date that you will have achieved your goals. If you have 30 pounds to lose, don't simply say "I will lose 30 pounds." Rather give it a date with a bit more detail, such as "I will lose 30 lbs by June 1st 2009, and be able to wear my old skinny jeans again!"
It's one of my success principles that you can't see how far you have come unless you take the time to measure your results. At the end of the 4th week, measure not only the physical improvements, such as actual weight loss on the scale, a loss in inches, and also an increase in your levels of energy, stamina and endurance. And if you don't really see any physical improvements, DON'T WORRY! They will come! Give yourself the gift of time and allow your body to catch up with your new fit lifestyle. NOTE: The #1 Reason People Don't Stick To Their New Year's Resolutions: The #1 Reason why people don't stick to their New Year Resolutions is that they have what I call "I-Want-It-Now-Itis", which is a pseudo-medical term for "Impatience!" It's proven that if you want it now, but it takes a few months to get it, you give up! So go into your 2009 New Year with the clear understanding that it will take some time, at least a good 3 months to really see results.
After the birth of my second son, I took my before photo. I was shocked and horrified. So I started my weight loss transformation. I remember it being a good 2 and a half months that had passed, and nothing had changed in my body or weight, and I was dieting and exercising perfectly. I was at a cross roads: Do I give up and give in, as I was not seeing results, or do I choose persistence over being perfect, and at least "live" a healthy lifestyle, even though I wasn't losing weight? And I chose the later, to keep on going. And right at the 3rd month it happened! I started to lose weight, as it dramatically just started to melt off, to reveal sexy muscle tone! So there you have it, I am so grateful that I continued, and I didn't give up or give in! And here I am as living proof to you to keep going and never stop, as your body will catch up with your new healthy strong sexy you!
And remember, "Rome wasn't built in a day", so make sure you take it one day at a time, and do something healthy to reach and then maintain your goals once you get there!
"Fitness, working out, supplementation, and eating healthy is not a one time event! Rather it's a journey! It's a journey to be enjoyed. So enjoy the process of getting healthy, and then maintaining your wonderful results!"
Below you will find a list of exercises for each body part, which then you can correspond accordingly to the Weekly Workout Schedule. Simply pick out three exercises per bodypart, and perform 3 sets of either 8 to 12 reps (which is for those who need to build muscle mass), or 3 sets of 18 to 21 reps (for those who have mature muscle mass, and just want to maintain their quality of muscle, without increases the size).
 Click Image To Enlarge.A New Year. A New You.
Triceps:
Legs:
Cardio:
For the first week, start slow, at a challenging weight.
BSN Lean Dessert Protein Shake Recipe for Week One: "German Chocolate Cake"
Goals for week two: Increase the weight and up the cardio.
BSN Lean Dessert Protein Shake Recipe for Week Two: "Banana Nut Bread"
Goals for week three: Keep up with the momentum, and increase the reps and weights
BSN Lean Dessert Protein Shake Recipe For Week Three:
Goals for week four: Increase the weight again, and add in plyometrics to challenge yourself, and to really start training like an athlete.
BSN Lean Dessert Protein Shake Recipe for Week Four: "Fresh Cinnamon Roll"
Lastly, as you can see, it's not knowing what to do as it's quite simple! The hard part is putting it all into motion and sticking with it. Don't sabotage yourself by expecting to see results over night. You are a masterpiece in the making, and with the right tools, tips, techniques and supplements, you will see your body transform and morph into your dream physique!
 Click Image To Enlarge.Happy New Years Everyone! Allow yourself the gift of time to see the results materialize, and always be appreciative of the best gift you can give yourself: the gift of exercise, weight training, eating healthy and proper supplementation! Happy New Years Everyone! And if you have any other questions or comments, please feel free to visit me at www.JenniferNicoleLee.com, www.ClubJNL.com and see my blog at www.BSNonline.net, and also my other articles at www.Atrophex.com. Smile,
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