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Transform Your Body and Health with Author, Speaker and Coach Jason Atkinson!


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Live Like An Athlete

athletes

If you want to reach your full potential, learn to live like an athlete!

There is usually a gap that exists between where we are and where we want to be. Closing this gap depends on executing a few key habits based on the way athletes live out every day of their lives.

The daily life of an athlete is 100% optimized for performance. They don’t eat, think or do anything that doesn’t support the outcomes they have chosen for themselves. Athletes live in such a way that allows them to achieve peak mental focus and physical performance.  They live their lives by design, not by accident. We can model this discipline to achieve more of the outcomes we want in our own lives

To truly live like an athlete, and experience the life-changing results of this shift in mindset you need to do these seven things: 

1. Belive in a Greater Outcome

Athletes are not content with what is or “the way things have always been.” They routinely raise the bar and set higher standards.  When Roger Bannister set the goal of beating the four minute mile he also threw open the door for a whole new generation of athletes to believe and achieve more.

2. Have A Definite Goal

True athletes know exactly what they are aiming for. They have a precise goal or benchmark and they work diligently toward achieving it. In order to achieve at the highest level you also need the driving force of a major goal in your life. You need to find a greater purpose behind what you are doing. In fact, I always teach that this is the starting point of success. When you Identify Your Why it will automatically drive your performance in the other key areas of your life.

3. Make a Structured Plan

Athletes don’t stop with what they are aiming for; they also know exactly how they plan to achieve it. In the same way, you need to formulate a plan on how to achieve your most important goals. You can always refine your plan as you go, but it is essential to have a starting point. As self-development author Anthony Robbins suggests, if you are in doubt, you can always emulate the success of others.

4. Build Powerful Routines

Once you have firmly established your plan, you should develop daily, weekly, and monthly routines. Athletes have their customized training and nutrition regimens. You should also identify the core habits that will propel you all the way to your goals.

5. Harness Your Inner Discipline

Athletes are masters of discipline. They routinely implement certain behaviors whether they feel like it or not. In the same way, you need to develop the key skill of discipline in your own routines. Discipline will compel you do what you need to do, day in and day out. Whether or not you “feel like it” becomes secondary to following the process in pursuit of the end goal.

6. Find a Coach or Mentor

Ultimately, an athlete needs a coach in order to reach his or her greatest potential. The athlete knows the coach will help him or her to understand what needs to be done and to get back on track when necessary. If progress stalls, the coach devisises a new plan to keep the athlete moving ahead.

A coach or mentor will help you reach your goals in record time. It may be difficult to find a mentor that you can meet with regularly in person, but you can learn the top skills from virtually any mentor by reading their books and watching or listening to their interviews and advice. By understanding their thought process you will personalize their tips to your situation.

7. Develop Others

Just like an athlete needs teammates, you also need a support system. These are people who will give you the extra fire and determination to keep going in difficult times. Teammates  are people who believe in you absolutely. Having supporters can make the  difference between merely attempting something and actually succeeding.

Apply these tips today to maximize your results and reach your full potential.

Any thoughts? Feel free to share them in the comments below.

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4 Keys to Ultimate Sustainable Health

In this episode I give my best advice on the long-term, sustainable approach to building a better body and dynamic health!

 


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The Holistic Approach with Dr. Colter EP#120

This week Dr. Colter returns to the show to share his insight on what it takes to achieve true health and wellness. I also announced the winners of the RSP Nutrition contest. Here’s an article from Dr. Colter’s blog that explains why a total lifestyle approach is essential to success.

Who doesn’t believe the ANSWER to weight loss , is PRIMARILY found in FOOD. Although this seems to make common sense, in reality, it is a MAJOR MISTAKE! Let me prove this with a simple analogy. If a person wanted to get an “A” in HISTORY or MATH (as a FINAL AVERAGE GRADE,) would: abstaining from […]

via UNDERSTANDING WHY FOCUSING ON “FOOD” ALONE WILL NEVER ACHIEVE LONG TERM WEIGHT LOSS — All About Healthy Choices


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Melissa McCourey RSP Nutrition Interview EP#119

Today’s guest, Melissa McCoury is a NASM certified trainer, figure and bikini competitor and all-around expert on anything pertaining to performance nutrition. She answers some questions about intermittent fasting and how to use a cyclical ketogenic approach to accelerate your results. Follow @fitfirstlady_rsp on Instagram now for a daily dose of inspiration!

We’re partnering with RSP Nutrition to give away 2 bottles of Quadralean and 2 bottles of RSP L-Carnitine to 4 lucky winners. Winner will be announced next Friday 8/4 on the podcast and on my Instagram account. Melissa and I will judge the best answer to the question “What else could RSP stand for?” Be creative, be funny but keep it clean. (😊 Remember the game you used to play with letters on license plates while traveling on the highway?) Most creative answers win!


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Training for Maximum Fat Burning

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When people ask “What’s the best type of exercise to burn fat, weight training or cardio?” my standard response is “Both!” You see, different types of activity rely on different energy “pathways” and so they affect our metabolism differently.

Moderate-intensity activity such as walking, hiking, cycling, etc utilizes a mix of glycogen (stored carbohydrate) and fat to fuel performance. If you are following a lower-carbohydrate eating plan the muscles will burn fat more readily once the glycogen stores have been depleted. (This is why I recommend doing weight training first before a cardio session.)

Higher-intensity activity like running or higher-repetition weight training uses more glycogen (carbohydrate) for fuel but it also pushes the body to make more adaptations resulting in a higher level of fitness along with  increased cardiovascular capacity, improved ability to utilize oxygen, improved blood pressure, reduced insulin levels, and more.

The best mix I’ve discovered when it comes to cardiovascular exercise is something called H.I.I.T or High-Intensity-Interval-Training.

It sounds complicated but it’s really not! It simply involves alternating bursts of higher effort with lower-intensity or recovery periods.

My standard pattern is 5 rounds of 5 minute cycles going from lower to higher intensity effort on an elliptical machine. I increase the resistance level each minute. On every 5th minute I try to push my heart rate to about 75%-80% of my max.

Another secret to maximizing fat burning during exercise is to keep the intensity to a level that allows you to breathe through your nose. Once you reach a level that requires you to breathe through your mouth you have crossed from aerobic (with oxygen) to anaerobic (without oxygen) and are more likely to require glucose from stored carbohydrates or worse, force your body to break down your hard earned muscle tissue and turn it into glucose!

The majority of effort needed to transform your physique  and improve your health can come from dietary changes and a few key supplements. It’s not necessary to go so hard in the gym that you don’t enjoy your workouts. Put these tips into practice and take your workout to a whole new level!


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How to Speed Up Your Metabolism

Making sure he has all his vitamins and minerals

We usually think of weight loss as the product of a “diet” (overly restrictive guidelines that keep us feeling deprived of our favorite foods until we give up and go back to what we were doing before).

The key to lifelong success is to fill up on real food (things like fiber rich vegetables, lean protein and healthy fats) and take a detour to those things you “just can’t live without” at least once or twice a week. (That’s right! It’s o.k. to swerve every week as long as you get right back on track the next day.)

My nutrition method is very simple. It relies on feeding your body consistently. You see, when you give your body the nutrients it actually needs from whole food sources like lean protein and vegetables, all those “cravings” you were having instantly and miraculously disappear.

Success on this program does require that you eliminate or restrict certain refined and processed “foods” like chips, cookies, crackers, sodas and candy temporarily to break the addictive patterns. Once your blood sugar is stabilized you can have your favorites every single week and still lose weight!

Combine those tips with a safe, effective workout program that includes strength training and cardiovascular exercise and you have a plan that will get results!

To find out more click here to pick up a free copy of my ebook Finding a Better Balance that details the steps I used to lose 70 lbs and keep it off!


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Reducing Stress for Weight Loss

primal

Many experts are now predicting that this generation of Americans may actually have a shorter life span than the previous one! For the first time in history, our very survival as a species is being threatened by an attacker of our own creation.

Everyone knows that stress kills. In the proper context however, stress also ensures that we take action and adapt. In our modern hectic lives, rather than saber-toothed tigers and woolly mammoths, we are assaulted on a daily basis by commutes and desk jobs.

This combination of inactivity and the increasing amount of processed foods we consume is killing us. The body can’t make a distinction between these perceived threats and the real thing, so it triggers the adrenal glands to produce a flood of stress hormones and sends us into fight or flight mode, a state in which we prepare to face an attacker or run away.

Not only do the excess calories from processed foods contribute an an ever-expanding waistline, many of these foods also contain artificial colors, flavors and preservatives that we are not equipped to deal with, so the body just simply stores them as excess adipose tissue (a.k.a FAT!)

Intense physical activity is the way our bodies are designed to naturally burn off excess stress hormones and other nasty toxins in the bloodstream. These hormones, like adrenaline, epinephrine and cortisol are there to give us a burst of energy when we need it most. Here are three keys to “maximize your exercise” and survive in the modern world. (In order to F.I.T. daily activity into your daily life just remember this simple acronym:)

Frequency: The first consideration is training often enough. I say treat it like brushing your teeth and make it a daily habit. At a minimum you should strive for about 2-3 hours of focused activity per week.

Intensity: Any effort is better than none, but as you progress you should strive for higher and higher levels of intensity. Aim for 60%-80% of your maximum heart rate (220-your age).

Teamwork: In times past, we had to band together in tribes in order to survive. Find a group or individual to partner up with and push each other towards staying consistent with good health habits.

Do you have a tip or technique that helps you exercise more consistently? I’d love to hear about it! Please comment below