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THE FIT CEO COMMANDMENTS
BRIANDECOSTA.COM
I know what you’re thinking.
›› WHAT ›› AM
IS A FIT CEO?
I FIT CEO?
›› A Fit CEO doesn’t have to be the CEO of a company. You just have to be the CEO of your life.
›› A Fit CEO acknowledges that they have personal responsibility; that they are the ones that will make shit happen. A Fit CEO is a high performer in many areas of life… in Faith, Family, Friends, Finances… and Fitness.
›› A Fit CEO is an implementer. An individual who will ask the
necessary questions, then take MASSIVE ACTION towards the result they desire, whether it’s a better body, a deeper relationship, a fatter bank , and on.
›› A Fit CEO is a believer in human potential. A Fit CEO believes… above all else, they can achieve anything they set their mind to, so long as they believe deeply enough, and back that action up with action.
›› If this sounds anything like YOU, you’re a Fit CEO.
THE FIT CEO COMMANDMENTS
BRIANDECOSTA.COM
›› POWER and RESPECT If you’re feeling stuck in your dull, ineffective gym and diet routine, and you’re ready to focus on building a wellness routine that is not only effective in the short term, but will stand the test of time… these commandments are for you. In this guide, you’ll discover the 30 commandments you absolutely must consider if you are ever going to build a wellness routine that consistently burns fat and packs on muscle. This blueprint is for the high performing working professional or entrepreneur who’s already putting in the effort to improve their health, is committed to creating an amazing body, and is ready to become the talk of the office. >> This is for you if you’re ready to put in the hard work and dedication to break through your barriers, get off the “dieting hamster wheel” and really prove to yourself that you can build the body of your dreams. THE FIT CEO COMMANDMENTS
BRIANDECOSTA.COM
ABOUT
B. DECOSTA
I HELP BUSY, HIGH PERFORMING WORKING PROFESSIONALS AND ENTREPRENEURS BUILD THE BODY OF THEIR DREAMS BY BUILDING A WELLNESS ROUTINE TO STAND THE TEST OF TIME AND FIT ANY SCHEDULE.
After many years of balancing a magazine cover physique and the demanding corporate career as an ant, I’ve successfully helped hundreds of other busy working professionals do the same. If I'm going to be BRUTALLY honest... my fitness journey began when I was 16 years old when a girl named Mary turned around on my ride home from high school, looked at me, and said "God, you're so fucking ugly!" This comment from Mary was the breaking point for me. I decided to take a Fitness & Conditioning class. At the time, I was a skinny runner and soccer player with 0 confidence, and I knew absolutely nothing about the benefits of strength training. Learning the basics of lifting weights in this class was the start of my journey. Along my fitness journey in college, I also gathered misinformation online and developed a severe eating disorder - Bulimia Nervosa. Through my deep struggles, this is where my ion for fitness really grew. After graduating college and ing the corporate 9-to-5 grind, it became very clear to me that there is a global health epidemic. Throughout my time working 80+ hour weeks for several different companies over a 5 year period, I realized many of my coworkers were overweight, unhappy, and oblivious to how their daily habits and weekly routines were sabotaging their health and happiness. These struggles shaped me. Today, I’m the creator of the Sustainable Transformation Blueprint, which is my personalized 1-on-1 coaching system I use to help busy working professionals lose fat, gain muscle, and completely transform their bodies.
THE FIT CEO COMMANDMENTS
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IN THE SUSTAINABLE TRANSFORMATION BLUEPRINT, WE UNOCVER YOUR
›› PATH
TO SUCCESS… NICK IS A PROJECT CO ORDINATOR IN THE CITY OF PITTSB URGH. HIS SCHEDULE… NUTS. NI CK ADOPTED THE FIT CEO MENTALI TY TAUGHT IN THE SUSTAINABLE TRANSFORMATION BL UEPRINT… AND CHANGED HIS LIFE .
AST HER SHERICA BLEW P SS GOALS EXTREME FAT LO MENTALITY … WITH A FIT CEO INING A DESPITE MAINTA AS AN CRAZY SCHEDULE . #FITCEO ENTREPRENEUR
THE FIT CEO COMMANDMENTS
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NUMEROUS AIDEN, DESPITE G HIS SETBACKS DURIN TAINABLE TIME IN THE SUS N TRANSFORMATIO ED MUSCLE BLUEPRINT, GAIN DEST DREAMS IL W IS H D N O Y E B #FITCEO. BY BECOMING A
MIKE ADOPTED THE FI T CEO MENTALITY FROM DA Y 1, DESPITE REGULARLY PULLING 12 HOUR DAYS. HE LOST 50 PO UNDS AND ACHIEVED LEVELS OF STRENGTH HE’S NEVE R SEEN BEFORE. #FITCEO
...WHAT EVER THAT PATH LOOKS LIKE
FOR YOU.
THE FIT CEO COMMANDMENTS
Z
BRIANDECOSTA.COM
WHO
IS A FIT CEO? AND WHY
YOU CAN’T AFFORD NOT TO BE ONE. A FIT CEO IS ANYBODY WHO ASPIRES TO BE THE BOSS OF THEIR OWN LIFE. A FIT CEO IS NOT ONLY A HIGH PERFORMER IN THE BOARDROOM, BUT A FORCE TO BE RECKONED WITH IN THE GYM, WITH THE FAMILY, AT SOCIAL GATHERINGS… AND IN THE SHEETS.
› MOST PEOPLE DON’T WANT TO TAKE THE HARD ROUTE. They’re driven by security and comfort. They’re afraid to access the best version of their life and their reality. They want to AVOID risk. Yet, the riskiest thing you can ever do is not live up to your fullest potential and not seek out your best reality. Every busy working professional should strive to build a rockstar body. It’s not about the bragging rights. It’s not about the attention. It’s not even about the upgraded lifestyle. It’s about being able to live the truest version of yourself. To live in a world where you own your commanding presence and have the influence you desire.
THE FIT CEO COMMANDMENTS
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›› THESE COMMANDMENTS WILL… Z
1. DISPELL YEARS OF MISINFORMATION YOU’VE BEEN FED BY “FITNESS GURUS” AND THE MEDIA AND TEACH YOU WHAT ACTUALLY WORKS. WITHOUT BEING DRAMATIC… MUCH OF WHAT YOU THINK IS CORRECT… IS HURTING YOU.
2. GIVE YOU A SOLID FOUNDATION OF PRINCIPLES UPON WHICH YOU CAN BEGIN BUILDING YOUR BULLETPROOF WELLNESS ROUTINE.
IF YOUR BELIEF PATTERNS ARE BASED ON BROSCIENCE, YOU’RE A HOUSE OF CARDS READY TO FALL.
3. SHOW YOU HOW EASY IT CAN BE TO BUILD A MAGAZINE COVER PHYSIQUE, NO MATTER WHAT YOUR SCHEDULE AND LIFE SITUATION.
LIVING, BREATHING, THRIVING #FITCEOS BUSIER THAN YOU ARE ACHIEVING THIS RIGHT NOW.
4. REVEAL THE IDEAS THE WORLD OF #FITCEOS IMPEMENT TO COMMAND RESPECT AND MAINTAIN POWER IN THEIR PROFESSIONAL AND PERSONAL LIVES. JOKES ASIDE, THIS IS ABOUT WAY MORE THAN A PHYSIQUE. AND YOU KNOW IT IS.
THE FIT CEO COMMANDMENTS
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LOOK. I get it…
You just need to be told what to do. You just need to KNOW that… IF you put in the work… the results will be yours…
…that your efforts will not be in vain.
You don’t have time for wasted efforts. You have more important stuff to deal with. And that’s why these commandments exist, and why the
Sustainable
Transformation Blueprint exists. When new research found that being continually overweight from 20s onwards could triple your cancer risk, I had to step in. I get it, you've got a busy lifestyle - your work, your partner, your social life - and sometimes it's your training routine that gets sidelined. But, even if this non-stop lifestyle may prevent you from hitting the gym as often as you should, you shouldn’t sacrifice your health for your paycheck just yet. When I decided to lose fat and gain muscle, I worked full-time in an office where I sat at a desk for 50-80 hours each week. I also took night classes to complete my Certified Public ant certification. Monday through Friday, I'd leave my house at 5 a.m. and not return until after 10 at night. Obviously, my schedule was a challenge, but I knew if I started to make excuses, I'd never lose the fat, so I toughened up and created a fail-proof plan that helped me drop more than 20 pounds of fat and gain over 40 pounds of muscle.
››
Here's what helped me, hundreds of my clients, and how it can work for you too.
THE FIT CEO COMMANDMENTS
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1.
I shall pay attention to energy balance first and foremost. When I say energy balance, I’m really talking about… CALORIES! If you have tried to lose fat and gain muscle in the past, you have undoubtedly come across the “caloric deficit” and “caloric surplus”. If you would like to lose fat, you must eat in a caloric deficit, or you will not lose fat. If you would like to gain muscle, you must eat in a caloric surplus, or you will not gain muscle. These are facts based in science.
I shall schedule my workouts.
2.
When I worked in an office, I used daily planner that kept me organized with all aspects of my life—from projects and school deadlines to grocery lists and social events. I wrote down everything, including my workouts. On Sunday afternoons I'd spend some time scheduling my workouts for the week, just like I would with other obligations. I’ve used many, my favorite being the Self Journal. Just as you would with meetings at the office or at a client site, treat these workouts like appointments that you cannot miss. Seeing my work week all laid out with plenty of time for exercise helped me to stick to my plan.
THE FIT CEO COMMANDMENTS
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3. I shall become a morning exerciser.
Late meetings, evening events, happy hour with colleagues—so many things get in the way of evening workouts, so become a morning exerciser. Working out first thing in the morning guarantees that you fit it in before my day gets carried away and excuses popped up. Now, even if you’re a morning person, becoming a morning exerciser was no easy task! The first few mornings will be hard, but the more you force yourself to do it, the easier it will be and eventually it will become a regular part of your routine.
I shall track calories.
4.
These days, there are dozens of ways to track calories using apps like MyFitnessPal and Evolve, just to name a few. My clients use MyFitnessPal. Using MyFitnessPal as an example, the app will calculate the amount of calories you should be consuming daily to lose fat in a sustainable manner. You simply enter some parameters about yourself, and the app does the rest. If you’re serious, you NEED to this and start tracking.
THE FIT CEO COMMANDMENTS
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5.
I shall plan and pack my lunch.
The goal here is to avoid eating out. If you do not have the time to plan and pack your lunch, you can use a meal delivery service. Every Sunday, my most dedicated clients sit down and plan a week’s worth of quick, travel-friendly lunches. Brown-bagging what they ate during the day means they have more control over how many calories they consume. Lunch could be leftovers from the previous night's dinner or a turkey sandwich on whole wheat bread with veggies and honey mustard. Planning lunch ahead of time helps clients stick with healthy options instead of buying a greasy slice of pizza nearby. Plus, once they buy the food and have it readily available in their kitchen, they had no excuse for not packing a nutritious lunch.
To see if we’d be a great fit to work together, Apply Here.
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7.
I shall keep healthy breakfast foods at work
6.
It’s important to keep a number of non-perishable, healthy breakfast options in your work desk. Many mornings, my clients bring a piece of fresh fruit from home (often a banana) and used hot water to make instant oatmeal. They keep various ingredients to mix in like dried fruit, sunflower seeds, nuts, and a jar of peanut butter in their desk, so they never have to think twice about planning their breakfast. If you get sick of eating oatmeal, you can bring a different kind of fruit or a container of yogurt and mix in the same ingredients.
I shall leave healthy foods visible. If we keep healthy foods visible, we will be more likely to pick those over the sugary, calorie-dense alternatives. Instead of hitting up the vending machine or office candy bowl for an afternoon snack, you can buy five pieces of fresh fruit each week and display them on your desk on Monday morning. Whenever you want a snack, it will be the first thing you see, so you’ll be able to keep your munchies light and nutritious. When I’ve done this in the past, I hated to see fresh food go to waste, so I never let a day go by without eating a piece, which helped keep my hunger steady so I didn't overeat later in the day. THE FIT CEO COMMANDMENTS
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I shall make gym visits convenient.
8.
Make sure your gym is close to your work or home! If getting to the gym is difficult or interferes with your work schedule, a gym close to work. You can pop in before work, during your lunch break, or after you get off. The sight of other exercisers will motivate you to get your butt in gear. In my personal life, I made my exercise routine even more convenient by renting a locker at the gym. Having everything that I needed for a workout already at the gym kept me from making excuses and helped me stick to an almost-daily sweat schedule.
9.
I shall plan workout dates with others.
While my clients are well equipped to train alone, planning workouts with others not only adds a layer of ability, it’s makes your workouts more enjoyable. To switch things up with my workouts, I often asked my co-workers if they wanted to go for a run after work or a power walk on our lunch break. Having a fitness buddy to rely on really helped me get in a groove with my workouts and kept me motivated. Plus, exercising in a new way with someone else kept my workouts fun and exciting!
THE FIT CEO COMMANDMENTS
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10.
I shall pay close attention to alcohol intake.
As I teach my clients in the Sustainable Transformation Blueprint, alcohol can be detrimental to fat loss progress. While I would never have a client cut out alcohol against their wishes, I encourage clients to pay close attention (ex. implementing a “one drink rule”). Personally, happy hour was what got me in trouble with my weight in the first place (hello, beer and nachos!), so I knew I needed to treat these outings differently if I wanted to look lean and fill out my sleeves. (I also didn't want to be the guy on a diet sipping seltzer water!)
My go-to drink was Jameson on the rocks because I knew I'd savor and sip it slowly. Choosing the drink that took me the longest to consume saved me calories because I ed on a second round, and usually at that point most people were heading home.
11.
I shall fit in a weekend workout. The week is chaotic. Often times, fitting in a workout on a busy Wednesday or Thursday is just not feasible. The solution here is to train once or twice during the weekend. If my clients miss a workout during the work week, no big deal. Ideally, they make up for it by exercising on Saturday morning. Of course, you’d prefer to sleep in on the weekend, but you’ll find your a.m. workouts always start your weekend off on the right foot. Instead of snoozing the day away, seize it. It’ll feel great knowing that you can enjoy the rest of your weekend stress-free!
THE FIT CEO COMMANDMENTS
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I shall ditch the all-or-nothing mentality
12
Every small step you take toward a healthier lifestyle matters. People often think they have to spend an hour at the gym or eat a diet full of hummus and superfoods, and when they can't attain that level they just give up and don't even try. Instead of looking at your whole day as a success or failure, consider every decision you make a chance to do something healthy. Just because you skipped the gym doesn't mean you shouldn't watch your calorie intake for the rest of the day, for example. (In fact, it means the exact opposite.)
13.
I shall eat smaller portions.
You don't need to cook your own food or even eat different food to lose weight. "You just need to eat less, and eating less doesn't take more time or cost
more money." Most people need to consume 500 calories LESS than their maintenance calories if they want to drop pounds in a healthy and sustainable way— and for a lot of people, eating appropriate portion sizes, skipping dessert, or not going back for seconds is one of the easiest ways to reduce their total calorie intake. If you’d like to calculate your maintenance calories, you can click here.
THE FIT CEO COMMANDMENTS
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14.
I shall not skip a meal.
Technically… you can skip a meal. But hear me out here. This may seem counterintuitive after advice to eat less overall, but busy people especially may need to space out their calories more throughout the day. That's because going more than four or five hours without refueling can slow metabolism, affect hormones and insulin levels, and contribute to unhealthy food choices when you do finally sit down to eat. As I tell my clients in the Sustainable Transformation Blueprint, the issue is not necessarily overeating, but eating patterns that have become so erratic—once has a cup of coffee in the morning and then no real food until late afternoon. They key is to avoid that and keep a consistent schedule, whether that's three meals a day and a couple of snacks, or five mini meals.
15.
I shall squeeze in more movement.
Setting aside time for a 30- or 60-minute workout is ideal, but you can burn a lot of calories in not-so-ideal workout situations, too. In fact, there's nothing wrong with breaking up your 150 recommended minutes of weekly moderate exercise into short bursts throughout your day. If you can fit in 10 minutes in the morning, 10 minutes at lunch, and 10 minutes at night, and you can do that five days a week, you're there.
Think of burning calories they way you think of saving money. We do so many little things—clip coupons, buy store brands—to save a dime here or a quarter there, because we know it adds up. Exercise is the same way: A few push-ups here and a few extra steps there can add up, too, if you do it regularly.
THE FIT CEO COMMANDMENTS
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16.
I shall practice simple food swaps. Whether it's leaving the cheese off a hamburger or switching from mayo to honey mustard, there are so many little things you can do and so many little swaps you can make over the course of a day that can add up and save you calories without costing you any extra time. Think about your daily beverages too, not just your solid foods. Switching from soda to seltzer water with lemon (or even to diet soda), or using less sugar in your coffee, for example, can save you several pounds a year.
Instead of a bagel, use an English muffin. Instead of low-fat milk, use Greek yogurt. Instead of OJ, eat an orange. Instead of bread use a wrap. Instead of crackers, sub in apple slices. Instead of a flour tortilla, use a corn tortilla. Instead of a vanilla Frappuccino, order an iced vanilla latte.
THE FIT CEO COMMANDMENTS
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17.
I shall not sit when I can stand. You've heard it before: Too much sedentary behavior is bad for your heart, your brain, and yes, your waistline. Turning some of that sitting time into standing time (or, better yet, fidgeting, walking, or working-out time) will help you burn more calories. It may not add up to much weight loss on its own, but it certainly comes into play if you're looking to maintain any weight you're already losing. Standing while you work may not be an option, especially if you use a computer and your office doesn't offer a standing-desk setup. Instead, consider other times during your day you might be able to get up off your butt: your morning train ride, staff meetings, an evening phone call with your sister, or while you unwind after dinner in front of the TV.
I shall sleep enough.
18
When it feels like there aren't enough hours in the day, it may be tempting to stay up late or wake up super early just to get everything done— especially if you're trying to squeeze in regular exercise in addition to everything else you have to do. That strategy can backfire if you're not getting enough quality shuteye for your body to function properly. If you're trying to change your behavior and lose weight by eating less and moving more, you will be more likely to achieve that if you are getting the proper amount of sleep. Sell yourself short and you may lack the energy needed to complete your workouts; even worse, you'll crave sugary and fatty foods that will help you stay awake, but will wreak havoc on your waistline. Get your 7-8 hours!
THE FIT CEO COMMANDMENTS
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t fit to ’d be a grea To see if we er, work togeth
19.
Apply Here.
Keep workout time… workout time.
When it comes time to exercise, that’s what you should be doing. The fact is, some of my clients have trouble maximizing their time in the gym because they get sucked into their phones. Facebook, Texts, Calls, Instagram, Twitter, YouTube, Angry Birds… whatever it is, it is distracting you from your mission of building your dream body. Find or create an awesome gym playlist on an app like Spotify. Throw that baby on, then switch your phone onto “Do Not Disturb” so texts and calls cannot distract you. Then, it’ll be just you, the music, and the equipment.
I shall track my workouts.
20.
You’ve heard it before – that which gets measured gets managed. And if we’re not measuring (i.e. tracking) or workouts, how can we improve our performance? My clients use my app (pictured right) to track their workouts. I suggest ing an app that will allow you to create your workouts, track them, then also track your weight and other vitals. If you’re training randomly, the results will come… randomly.
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21.
I shall work out more efficiently.
The best workout for fat loss doesn't require hours upon hours in the gym. In fact, multiple studies show that a 20-minute high-intensity interval workout (HIIT) may burn more calories than 45 minutes chugging away on the elliptical. Try this workout, which you can do running, walking, biking, or with any type of cardio equipment: Warm up at a moderate pace for 5 to 10 minutes. Go all-out for 30 seconds, then switch to an easier pace for 45 seconds. Repeat the 30- and 45-second intervals five more times. Then cool off at an easy pace for 5 to 10 minutes.
As I tell my clients, just because you can’t fit in a full hour’s gym session doesn’t mean you can throw in the towel completely. You need to make sure that every minute counts. Full-body blitz workouts and high-intensity interval training will harness the power of EPOC to leave you burning all day long. With low intensity steady-state exercise like running, the clock stops when you stop. HIIT will spike your metabolic rate, so even after you leave the gym your body will be burning fat because your metabolism is still working. Simple full-body movements like kettlebell swings at high reps will kickstart your heart, or you could try something a bit more advanced like this brutal barbell complex.
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22
I shall use healthy meal shortcuts. We're often told to steer clear of packaged foods for better health, but some frozen and pre-made goods can truly help you whip up a healthy meal in minutes. There are tons of good options in the freezer aisle, either for individuals or even family-size meals, that can be prepared quickly.
Or you could buy a rotisserie chicken—take the skin off and slice it on top of a salad, or buy frozen vegetables to serve with it. (Keep in mind that rotisserie chickens can be high in sodium, so cut back your intake from other sources.) On nights when even that's not an option, you still have choices about where you eat out or what prepared foods you bring home; the key is knowing ahead of time which restaurant you'll choose and which items are healthiest, so you're not stuck making a last-minute (bad) decision.
23.
I shall have the ability to work out at home.
If you can't devote time to driving to the gym or you're stuck at home with kids, working out in your own home may be your best option for fitting in quick calorie-burning session. You don't necessarily need to invest in a cardio machine—you can still get a great workout using nothing but your own body weight, or with a few simple tools (like hand weights and resistance bands) that take up next to no room in your home. Just roll out your yoga mat, set up a mirror, and you're ready to go.
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I shall use high-tech solutions.
24.
Few of us have the time (or patience) to keep track of all the numbers involved in weight loss—calories eaten, calories burned, steps taken, and so on, That's why fitness trackers were invented. These apps and devices can save an extraordinary amount of time and make it much easier to follow a specific plan or reach daily step goals or calorie goals. The type of tracker you wear on your wrist—think Fitbit, Jawbone, and Garmin Vivofit— typically log steps taken and calories burned, and pricier models may track your heart rate in real time. Plus, seeing the tracker on your wrist may serve as a constant reminder to get moving. You can also log your meals with an app like MyFitnessPal, which automatically calculates calorie totals and nutrition content for you.
I shall use social media.
25.
Now… this is NOT me saying you need to publicly document your fitness journey on Instagram or Facebook. All I’m saying is…
Put all that time you waste scrolling through Facebook or Twitter to good use. A 2014 Imperial College London study found that social networks can be affordable and practical alternatives to real-life weight-loss groups like Weight Watchers. Talking about your weight loss journey with your virtual social circle can help you feel like part of a community – even if it’s simply creating an ability Facebook group, as we have in the Sustainable Transformation Blueprint. So an Instagram fitness challenge, Tweet about your Pilates class, or start a Facebook group—all on your own time.
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26.
I shall eat more fiber.
Here's one weight-loss trick that requires zero extra time: Eat at least 30 grams of fiber a day (from food, not supplements). People who did that for a year lost almost as much weight as those who followed a complicated diet plan with 13 components in a recent University of Massachusetts study. For people who find it difficult to follow complex dietary recommendations, a simple-to-follow diet with just one message— increase your fiber intake—may be the way to go. The logic is simple: eating foods rich in fiber, like whole grains, beans, fruits, and vegetables, makes you feel full, so you have less room less room high-calorie junk food.
27.
To see if we’d be a great fit to work together, Apply Here.
I shall get a handle on stress. The way you deal with that stress can mean a lot to your waistline. I tell my clients the three areas affecting their weight they have the greatest control over is what they eat, how they move, and how they handle stress. Stress has a big influence on appetite, food intake, and how the body processes calories, and I think people underestimate that." And no, confronting your anxiety won't add a ton of extra time to your day. Unwind with 13 ways to beat stress in 15 minutes or less using apps like Calm and Headspace. THE FIT CEO COMMANDMENTS
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28.
I shall reflect on my priorities. Take a long, hard look at what's eating up your time. When my clients tell me they don't have time to lose weight, I ask them to really think about what they do have time for. You may be able to pinpoint time sucks you weren't conscious of before, or decide that certain commitments aren't as important to you as they once were. You may also want to talk with your boss or your partner about ways you might make your schedule more flexible. Most people still find time to go to the doctor when they're sick or get their hair done when they need a cut, but they're not able to find a few minutes to exercise or eat well, because it just doesn't seem as urgent. But it should be just as important, he says, in order to ward off health problems in the future. The bottom line? If you truly can't find time to take care of yourself, it's probably time for a change.
I shall maximize my daily coffee.
29.
Your choice of brew could mean the difference between supercharged and supersized. A cup of coffee with milk and sugar can hide 100 extra calories compared to your black Americano. If you’re not a fan of the bitter stuff, you don’t have to lose out on caffeine’s metabolism-boosting benefits. The antioxidants in green tea called catechins maximize your metabolic rate, but green tea may play a role in reversing stress. Anxiety increases your body’s production of cortisol, a hormone that contributes to belly fat storage. Not only does green tea chill you out – it helps you dispose of excess calories efficiently, too.
If you’re really tight for time, condense the benefits of green tea into a single shot of matcha, a concentrated tea that is found to contain 137 times more catechins than normal green tea. Optimize your mid-morning drinks run and give health another shot. THE FIT CEO COMMANDMENTS
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I shall get back to nature.
30.
Get up and go for a walk every two hours and more importantly get some fresh air. Bonus points if you can find a park: researchers at the University of Michigan found that pastoral scenes were proven to reduce stress, which means nature can prevent the increase of blubber-boosting cortisol as well as getting you out of your office chair. Bringing stress home with you interferes with your sleeping patterns, and not getting enough shuteye is another unlikely weight-gain sleeper agent. A study in the American Journal of Clinical Nutrition says when you get too little rest, your metabolism slows down and makes it easier for your body to store fat. A potted plant or landscape desktop background will have a similar calming effect at home as a walk in the park does at work. Bring outside indoors to banish your waistline woes.
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WHAT
TO DO NOW? At this point in the book, you’re a bit overwhelmed. Perhaps more than “a bit.” My suggestion is to take out a notepad and rate yourself on a scale from 1 to 5 on how well you grapple with each commandment. 1 being “Wow… I suck” and 5 being “This is 100% handled.”
After this, ensure that you are focusing on the most important changes inside of your wellness routine. Building your lean, beach ready body isn’t difficult, but no one said it was easy. If you’re already putting in some effort, and you want to get to the body you know you deserve, the fastest way to do that is to have the help of those who have done it before. I want to ensure you know the step-by-step process in order to properly implement this so it’s the RIGHT time and RIGHT place.
› STEP #1: Forget everything you know Understand that what got you here, will not get you there. It takes a new set of habits and beliefs to get you to the next level.
› STEP #2: Establish a strategy Strategy = training plan and nutrition plan. Without a strategy – the bread and butter of a wellness routine – you’re dead before you even start. Asking yourself questions like…
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What is the type of training you’re going to be doing that is going to not only bring your results, but be efficient, respectful of your time, and actually fun for you? What are the foods you’re going to be eating and in what quantities so you see results, but that you truly enjoy, so it doesn’t feel like a diet? Because if it feels like a diet, it won’t be sustainable, and if it’s not sustainable, it’s pointless for you to follow it.
› STEP #3: Cultivate the mindset If your energy levels are out of whack, if you’re not enjoying what you’re doing, if you’re hitting a plateau in motivation… these are things that can prevent you from getting the results you desire, even if on paper, your strategy is perfect. We can expand on a lean body mindset for days… weeks… months… years. If it were possible to summarize in a few lines, I’d say: To achieve something you haven’t achieved before, you’ll have to do something you haven’t done before. This “doing” starts in the mind. Get yourself there.
› STEP #4: Solidify your ability Let me be candid here… DO NOT GO IT ALONE. As humans, when we know we’re not going it alone, and that another person is with us and has our best interest in mind, we dedicate at a higher level. We hold ourselves to a higher standard.
These are the 4 steps to building a lean, powerful, respected body.
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RIGHT NOW
YOU MIGHT BE THINKING… What would it be like to have my dream body right now, with all of these problems solved? But let’s step back to reality for a moment, and address the elephant in the room: none of this is possible if you don’t take the first step: fixing your strategy problem. Training and nutrition.
I’ve inspired thousands to find these answers for themselves, and successfully taken hundreds of individuals just like you through the Sustainable Transformation Blueprint - my program to help busy, high performing individuals uncover the wellness routine that will finally get them the body they know they’re capable of building. When you implement my customized blueprint, you become the talk of the town in the eyes of your peers and family. It’s the fastest way I know to stop playing small and level up your health and aesthetics.
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I CAN HELP IN 2 WAYS: PERSONAL 1 ON 1:
STB TRAINING MODULES:
For those serious about creating permanent change, I guide you through the Sustainable Transformation Blueprint.
For those who are already succeeding, but want to learn more about the science behind fat loss, muscle gain, training, and nutrition. Not a 1-on-1 experience.
› INTERESTED IN ANY OF THOSE? CLICK HERE TO MESSAGE ME :) The Sustainable Transformation Blueprint is really for busy, highperforming individuals who are looking to make their wellness routine realistic, sustainable, and most importantly… EFFECTIVE in their lives. In 90 days, we move from chaos to clarity, transform your body, and teach you how to continue the progress, then maintain it… forever.
››There are 2 kinds of people my team and I mentor in this program…
1.
Lawyers, ants, CSuite executives, entrepreneurs, health care professionals., etc. Individuals who are high performing on other areas of life, but have yet to gain control of their wellness routine.
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2.
Individuals who are close to OR already possess the body of their dreams, but want to level up their training and nutrition knowledge, attain a winner’s mindset, and graduate to another level of ability. BRIANDECOSTA.COM
HERE’S THE THING
YOU DON’T NEED ANOTHER GENERALIZED TRAINING PLAN, WORKOUT DVD, OR FAD DIET. Or a personal trainer in the gym who watches the clock, has a training certification based on old research, and doesn’t care about you.
1-on-1 coaching and mentorship, and the expertise, insight, and strategic direction from me as well as a successful Trainer (personally selected by me) to guide you to the next level in your business This is what allowed Nick L of Pittsburgh to gain 20lbs of muscle while shedding 10 pounds of fat at the same time, while working crazy hours as a Project Coordinator. This is what allowed Sherica D of Los Angeles to lose over 70lbs of fat while working as a busy entrepreur. The reality is that if you’re already working out and putting forth effort, you’re likely only 3 months away from DRASTICALLY different body. So if you want those kinds of results, and you feel you could benefit from that kind of mentorship, then book a call to see if my mentorship program for busy professionals, The Sustainable Transformation Blueprint, is a fit. Me and my team are only mentoring 300 through this program for 2018. Will you be one of them?
›› BOOK A CALL HERE TO SEE IF THE SUSTAINABLE TRANSFORMATION BLUEPRINT IS A FIT TO BUILD YOUR DREAM BODY.
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THIS PROGRAM IS ABOUT BUILDING MY EXACT SYSTEM FOR EFFORTLESSLY GENERATING YOUR WELLNESS ROUTINE AND IMPLEMENTING IT INTO YOUR LIFE SO YOU CAN BUILD THE BODY OF YOUR DREAMS AND QUICKLY GAIN THE CONFIDENCE, CLARITY, RESPECT, AND ACKNOWLEDGMENT FROM YOUR FAMILY, FRIENDS, AND COWORKERS. It’s about building powerful relationship with your training and nutrition so you can train when you would like, how you would like, and eat whatever you want. It’s about dedicating yourself to a routine that is actually fun for you – one that you will truly enjoy. A system you can easily implement that will have you feeling GUILTY on the inside with how easy it was, as others gawk at your progress and ask how you did it. And it’s about having a rock-solid body filled with energy, vitality, power, and charisma that will last forever and allow you to fulfill your potential and purpose in life. All the while looking like an absolute badass.
Book A Call Here to See If the Sustainable Transformation Blueprint is a Fit to Build Your Dream Body Or, click here to message on Facebook and we can take it from there. :-) THE FIT CEO COMMANDMENTS
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THE FIT CEO COMMANDMENTS
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I know what you’re thinking.
›› WHAT ›› AM
IS A FIT CEO?
I FIT CEO?
›› A Fit CEO doesn’t have to be the CEO of a company. You just have to be the CEO of your life.
›› A Fit CEO acknowledges that they have personal responsibility; that they are the ones that will make shit happen. A Fit CEO is a high performer in many areas of life… in Faith, Family, Friends, Finances… and Fitness.
›› A Fit CEO is an implementer. An individual who will ask the
necessary questions, then take MASSIVE ACTION towards the result they desire, whether it’s a better body, a deeper relationship, a fatter bank , and on.
›› A Fit CEO is a believer in human potential. A Fit CEO believes… above all else, they can achieve anything they set their mind to, so long as they believe deeply enough, and back that action up with action.
›› If this sounds anything like YOU, you’re a Fit CEO.
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›› POWER and RESPECT If you’re feeling stuck in your dull, ineffective gym and diet routine, and you’re ready to focus on building a wellness routine that is not only effective in the short term, but will stand the test of time… these commandments are for you. In this guide, you’ll discover the 30 commandments you absolutely must consider if you are ever going to build a wellness routine that consistently burns fat and packs on muscle. This blueprint is for the high performing working professional or entrepreneur who’s already putting in the effort to improve their health, is committed to creating an amazing body, and is ready to become the talk of the office. >> This is for you if you’re ready to put in the hard work and dedication to break through your barriers, get off the “dieting hamster wheel” and really prove to yourself that you can build the body of your dreams. THE FIT CEO COMMANDMENTS
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ABOUT
B. DECOSTA
I HELP BUSY, HIGH PERFORMING WORKING PROFESSIONALS AND ENTREPRENEURS BUILD THE BODY OF THEIR DREAMS BY BUILDING A WELLNESS ROUTINE TO STAND THE TEST OF TIME AND FIT ANY SCHEDULE.
After many years of balancing a magazine cover physique and the demanding corporate career as an ant, I’ve successfully helped hundreds of other busy working professionals do the same. If I'm going to be BRUTALLY honest... my fitness journey began when I was 16 years old when a girl named Mary turned around on my ride home from high school, looked at me, and said "God, you're so fucking ugly!" This comment from Mary was the breaking point for me. I decided to take a Fitness & Conditioning class. At the time, I was a skinny runner and soccer player with 0 confidence, and I knew absolutely nothing about the benefits of strength training. Learning the basics of lifting weights in this class was the start of my journey. Along my fitness journey in college, I also gathered misinformation online and developed a severe eating disorder - Bulimia Nervosa. Through my deep struggles, this is where my ion for fitness really grew. After graduating college and ing the corporate 9-to-5 grind, it became very clear to me that there is a global health epidemic. Throughout my time working 80+ hour weeks for several different companies over a 5 year period, I realized many of my coworkers were overweight, unhappy, and oblivious to how their daily habits and weekly routines were sabotaging their health and happiness. These struggles shaped me. Today, I’m the creator of the Sustainable Transformation Blueprint, which is my personalized 1-on-1 coaching system I use to help busy working professionals lose fat, gain muscle, and completely transform their bodies.
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IN THE SUSTAINABLE TRANSFORMATION BLUEPRINT, WE UNOCVER YOUR
›› PATH
TO SUCCESS… NICK IS A PROJECT CO ORDINATOR IN THE CITY OF PITTSB URGH. HIS SCHEDULE… NUTS. NI CK ADOPTED THE FIT CEO MENTALI TY TAUGHT IN THE SUSTAINABLE TRANSFORMATION BL UEPRINT… AND CHANGED HIS LIFE .
AST HER SHERICA BLEW P SS GOALS EXTREME FAT LO MENTALITY … WITH A FIT CEO INING A DESPITE MAINTA AS AN CRAZY SCHEDULE . #FITCEO ENTREPRENEUR
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NUMEROUS AIDEN, DESPITE G HIS SETBACKS DURIN TAINABLE TIME IN THE SUS N TRANSFORMATIO ED MUSCLE BLUEPRINT, GAIN DEST DREAMS IL W IS H D N O Y E B #FITCEO. BY BECOMING A
MIKE ADOPTED THE FI T CEO MENTALITY FROM DA Y 1, DESPITE REGULARLY PULLING 12 HOUR DAYS. HE LOST 50 PO UNDS AND ACHIEVED LEVELS OF STRENGTH HE’S NEVE R SEEN BEFORE. #FITCEO
...WHAT EVER THAT PATH LOOKS LIKE
FOR YOU.
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Z
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WHO
IS A FIT CEO? AND WHY
YOU CAN’T AFFORD NOT TO BE ONE. A FIT CEO IS ANYBODY WHO ASPIRES TO BE THE BOSS OF THEIR OWN LIFE. A FIT CEO IS NOT ONLY A HIGH PERFORMER IN THE BOARDROOM, BUT A FORCE TO BE RECKONED WITH IN THE GYM, WITH THE FAMILY, AT SOCIAL GATHERINGS… AND IN THE SHEETS.
› MOST PEOPLE DON’T WANT TO TAKE THE HARD ROUTE. They’re driven by security and comfort. They’re afraid to access the best version of their life and their reality. They want to AVOID risk. Yet, the riskiest thing you can ever do is not live up to your fullest potential and not seek out your best reality. Every busy working professional should strive to build a rockstar body. It’s not about the bragging rights. It’s not about the attention. It’s not even about the upgraded lifestyle. It’s about being able to live the truest version of yourself. To live in a world where you own your commanding presence and have the influence you desire.
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›› THESE COMMANDMENTS WILL… Z
1. DISPELL YEARS OF MISINFORMATION YOU’VE BEEN FED BY “FITNESS GURUS” AND THE MEDIA AND TEACH YOU WHAT ACTUALLY WORKS. WITHOUT BEING DRAMATIC… MUCH OF WHAT YOU THINK IS CORRECT… IS HURTING YOU.
2. GIVE YOU A SOLID FOUNDATION OF PRINCIPLES UPON WHICH YOU CAN BEGIN BUILDING YOUR BULLETPROOF WELLNESS ROUTINE.
IF YOUR BELIEF PATTERNS ARE BASED ON BROSCIENCE, YOU’RE A HOUSE OF CARDS READY TO FALL.
3. SHOW YOU HOW EASY IT CAN BE TO BUILD A MAGAZINE COVER PHYSIQUE, NO MATTER WHAT YOUR SCHEDULE AND LIFE SITUATION.
LIVING, BREATHING, THRIVING #FITCEOS BUSIER THAN YOU ARE ACHIEVING THIS RIGHT NOW.
4. REVEAL THE IDEAS THE WORLD OF #FITCEOS IMPEMENT TO COMMAND RESPECT AND MAINTAIN POWER IN THEIR PROFESSIONAL AND PERSONAL LIVES. JOKES ASIDE, THIS IS ABOUT WAY MORE THAN A PHYSIQUE. AND YOU KNOW IT IS.
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LOOK. I get it…
You just need to be told what to do. You just need to KNOW that… IF you put in the work… the results will be yours…
…that your efforts will not be in vain.
You don’t have time for wasted efforts. You have more important stuff to deal with. And that’s why these commandments exist, and why the
Sustainable
Transformation Blueprint exists. When new research found that being continually overweight from 20s onwards could triple your cancer risk, I had to step in. I get it, you've got a busy lifestyle - your work, your partner, your social life - and sometimes it's your training routine that gets sidelined. But, even if this non-stop lifestyle may prevent you from hitting the gym as often as you should, you shouldn’t sacrifice your health for your paycheck just yet. When I decided to lose fat and gain muscle, I worked full-time in an office where I sat at a desk for 50-80 hours each week. I also took night classes to complete my Certified Public ant certification. Monday through Friday, I'd leave my house at 5 a.m. and not return until after 10 at night. Obviously, my schedule was a challenge, but I knew if I started to make excuses, I'd never lose the fat, so I toughened up and created a fail-proof plan that helped me drop more than 20 pounds of fat and gain over 40 pounds of muscle.
››
Here's what helped me, hundreds of my clients, and how it can work for you too.
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1.
I shall pay attention to energy balance first and foremost. When I say energy balance, I’m really talking about… CALORIES! If you have tried to lose fat and gain muscle in the past, you have undoubtedly come across the “caloric deficit” and “caloric surplus”. If you would like to lose fat, you must eat in a caloric deficit, or you will not lose fat. If you would like to gain muscle, you must eat in a caloric surplus, or you will not gain muscle. These are facts based in science.
I shall schedule my workouts.
2.
When I worked in an office, I used daily planner that kept me organized with all aspects of my life—from projects and school deadlines to grocery lists and social events. I wrote down everything, including my workouts. On Sunday afternoons I'd spend some time scheduling my workouts for the week, just like I would with other obligations. I’ve used many, my favorite being the Self Journal. Just as you would with meetings at the office or at a client site, treat these workouts like appointments that you cannot miss. Seeing my work week all laid out with plenty of time for exercise helped me to stick to my plan.
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3. I shall become a morning exerciser.
Late meetings, evening events, happy hour with colleagues—so many things get in the way of evening workouts, so become a morning exerciser. Working out first thing in the morning guarantees that you fit it in before my day gets carried away and excuses popped up. Now, even if you’re a morning person, becoming a morning exerciser was no easy task! The first few mornings will be hard, but the more you force yourself to do it, the easier it will be and eventually it will become a regular part of your routine.
I shall track calories.
4.
These days, there are dozens of ways to track calories using apps like MyFitnessPal and Evolve, just to name a few. My clients use MyFitnessPal. Using MyFitnessPal as an example, the app will calculate the amount of calories you should be consuming daily to lose fat in a sustainable manner. You simply enter some parameters about yourself, and the app does the rest. If you’re serious, you NEED to this and start tracking.
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5.
I shall plan and pack my lunch.
The goal here is to avoid eating out. If you do not have the time to plan and pack your lunch, you can use a meal delivery service. Every Sunday, my most dedicated clients sit down and plan a week’s worth of quick, travel-friendly lunches. Brown-bagging what they ate during the day means they have more control over how many calories they consume. Lunch could be leftovers from the previous night's dinner or a turkey sandwich on whole wheat bread with veggies and honey mustard. Planning lunch ahead of time helps clients stick with healthy options instead of buying a greasy slice of pizza nearby. Plus, once they buy the food and have it readily available in their kitchen, they had no excuse for not packing a nutritious lunch.
To see if we’d be a great fit to work together, Apply Here.
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7.
I shall keep healthy breakfast foods at work
6.
It’s important to keep a number of non-perishable, healthy breakfast options in your work desk. Many mornings, my clients bring a piece of fresh fruit from home (often a banana) and used hot water to make instant oatmeal. They keep various ingredients to mix in like dried fruit, sunflower seeds, nuts, and a jar of peanut butter in their desk, so they never have to think twice about planning their breakfast. If you get sick of eating oatmeal, you can bring a different kind of fruit or a container of yogurt and mix in the same ingredients.
I shall leave healthy foods visible. If we keep healthy foods visible, we will be more likely to pick those over the sugary, calorie-dense alternatives. Instead of hitting up the vending machine or office candy bowl for an afternoon snack, you can buy five pieces of fresh fruit each week and display them on your desk on Monday morning. Whenever you want a snack, it will be the first thing you see, so you’ll be able to keep your munchies light and nutritious. When I’ve done this in the past, I hated to see fresh food go to waste, so I never let a day go by without eating a piece, which helped keep my hunger steady so I didn't overeat later in the day. THE FIT CEO COMMANDMENTS
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I shall make gym visits convenient.
8.
Make sure your gym is close to your work or home! If getting to the gym is difficult or interferes with your work schedule, a gym close to work. You can pop in before work, during your lunch break, or after you get off. The sight of other exercisers will motivate you to get your butt in gear. In my personal life, I made my exercise routine even more convenient by renting a locker at the gym. Having everything that I needed for a workout already at the gym kept me from making excuses and helped me stick to an almost-daily sweat schedule.
9.
I shall plan workout dates with others.
While my clients are well equipped to train alone, planning workouts with others not only adds a layer of ability, it’s makes your workouts more enjoyable. To switch things up with my workouts, I often asked my co-workers if they wanted to go for a run after work or a power walk on our lunch break. Having a fitness buddy to rely on really helped me get in a groove with my workouts and kept me motivated. Plus, exercising in a new way with someone else kept my workouts fun and exciting!
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10.
I shall pay close attention to alcohol intake.
As I teach my clients in the Sustainable Transformation Blueprint, alcohol can be detrimental to fat loss progress. While I would never have a client cut out alcohol against their wishes, I encourage clients to pay close attention (ex. implementing a “one drink rule”). Personally, happy hour was what got me in trouble with my weight in the first place (hello, beer and nachos!), so I knew I needed to treat these outings differently if I wanted to look lean and fill out my sleeves. (I also didn't want to be the guy on a diet sipping seltzer water!)
My go-to drink was Jameson on the rocks because I knew I'd savor and sip it slowly. Choosing the drink that took me the longest to consume saved me calories because I ed on a second round, and usually at that point most people were heading home.
11.
I shall fit in a weekend workout. The week is chaotic. Often times, fitting in a workout on a busy Wednesday or Thursday is just not feasible. The solution here is to train once or twice during the weekend. If my clients miss a workout during the work week, no big deal. Ideally, they make up for it by exercising on Saturday morning. Of course, you’d prefer to sleep in on the weekend, but you’ll find your a.m. workouts always start your weekend off on the right foot. Instead of snoozing the day away, seize it. It’ll feel great knowing that you can enjoy the rest of your weekend stress-free!
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I shall ditch the all-or-nothing mentality
12
Every small step you take toward a healthier lifestyle matters. People often think they have to spend an hour at the gym or eat a diet full of hummus and superfoods, and when they can't attain that level they just give up and don't even try. Instead of looking at your whole day as a success or failure, consider every decision you make a chance to do something healthy. Just because you skipped the gym doesn't mean you shouldn't watch your calorie intake for the rest of the day, for example. (In fact, it means the exact opposite.)
13.
I shall eat smaller portions.
You don't need to cook your own food or even eat different food to lose weight. "You just need to eat less, and eating less doesn't take more time or cost
more money." Most people need to consume 500 calories LESS than their maintenance calories if they want to drop pounds in a healthy and sustainable way— and for a lot of people, eating appropriate portion sizes, skipping dessert, or not going back for seconds is one of the easiest ways to reduce their total calorie intake. If you’d like to calculate your maintenance calories, you can click here.
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14.
I shall not skip a meal.
Technically… you can skip a meal. But hear me out here. This may seem counterintuitive after advice to eat less overall, but busy people especially may need to space out their calories more throughout the day. That's because going more than four or five hours without refueling can slow metabolism, affect hormones and insulin levels, and contribute to unhealthy food choices when you do finally sit down to eat. As I tell my clients in the Sustainable Transformation Blueprint, the issue is not necessarily overeating, but eating patterns that have become so erratic—once has a cup of coffee in the morning and then no real food until late afternoon. They key is to avoid that and keep a consistent schedule, whether that's three meals a day and a couple of snacks, or five mini meals.
15.
I shall squeeze in more movement.
Setting aside time for a 30- or 60-minute workout is ideal, but you can burn a lot of calories in not-so-ideal workout situations, too. In fact, there's nothing wrong with breaking up your 150 recommended minutes of weekly moderate exercise into short bursts throughout your day. If you can fit in 10 minutes in the morning, 10 minutes at lunch, and 10 minutes at night, and you can do that five days a week, you're there.
Think of burning calories they way you think of saving money. We do so many little things—clip coupons, buy store brands—to save a dime here or a quarter there, because we know it adds up. Exercise is the same way: A few push-ups here and a few extra steps there can add up, too, if you do it regularly.
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16.
I shall practice simple food swaps. Whether it's leaving the cheese off a hamburger or switching from mayo to honey mustard, there are so many little things you can do and so many little swaps you can make over the course of a day that can add up and save you calories without costing you any extra time. Think about your daily beverages too, not just your solid foods. Switching from soda to seltzer water with lemon (or even to diet soda), or using less sugar in your coffee, for example, can save you several pounds a year.
Instead of a bagel, use an English muffin. Instead of low-fat milk, use Greek yogurt. Instead of OJ, eat an orange. Instead of bread use a wrap. Instead of crackers, sub in apple slices. Instead of a flour tortilla, use a corn tortilla. Instead of a vanilla Frappuccino, order an iced vanilla latte.
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17.
I shall not sit when I can stand. You've heard it before: Too much sedentary behavior is bad for your heart, your brain, and yes, your waistline. Turning some of that sitting time into standing time (or, better yet, fidgeting, walking, or working-out time) will help you burn more calories. It may not add up to much weight loss on its own, but it certainly comes into play if you're looking to maintain any weight you're already losing. Standing while you work may not be an option, especially if you use a computer and your office doesn't offer a standing-desk setup. Instead, consider other times during your day you might be able to get up off your butt: your morning train ride, staff meetings, an evening phone call with your sister, or while you unwind after dinner in front of the TV.
I shall sleep enough.
18
When it feels like there aren't enough hours in the day, it may be tempting to stay up late or wake up super early just to get everything done— especially if you're trying to squeeze in regular exercise in addition to everything else you have to do. That strategy can backfire if you're not getting enough quality shuteye for your body to function properly. If you're trying to change your behavior and lose weight by eating less and moving more, you will be more likely to achieve that if you are getting the proper amount of sleep. Sell yourself short and you may lack the energy needed to complete your workouts; even worse, you'll crave sugary and fatty foods that will help you stay awake, but will wreak havoc on your waistline. Get your 7-8 hours!
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t fit to ’d be a grea To see if we er, work togeth
19.
Apply Here.
Keep workout time… workout time.
When it comes time to exercise, that’s what you should be doing. The fact is, some of my clients have trouble maximizing their time in the gym because they get sucked into their phones. Facebook, Texts, Calls, Instagram, Twitter, YouTube, Angry Birds… whatever it is, it is distracting you from your mission of building your dream body. Find or create an awesome gym playlist on an app like Spotify. Throw that baby on, then switch your phone onto “Do Not Disturb” so texts and calls cannot distract you. Then, it’ll be just you, the music, and the equipment.
I shall track my workouts.
20.
You’ve heard it before – that which gets measured gets managed. And if we’re not measuring (i.e. tracking) or workouts, how can we improve our performance? My clients use my app (pictured right) to track their workouts. I suggest ing an app that will allow you to create your workouts, track them, then also track your weight and other vitals. If you’re training randomly, the results will come… randomly.
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21.
I shall work out more efficiently.
The best workout for fat loss doesn't require hours upon hours in the gym. In fact, multiple studies show that a 20-minute high-intensity interval workout (HIIT) may burn more calories than 45 minutes chugging away on the elliptical. Try this workout, which you can do running, walking, biking, or with any type of cardio equipment: Warm up at a moderate pace for 5 to 10 minutes. Go all-out for 30 seconds, then switch to an easier pace for 45 seconds. Repeat the 30- and 45-second intervals five more times. Then cool off at an easy pace for 5 to 10 minutes.
As I tell my clients, just because you can’t fit in a full hour’s gym session doesn’t mean you can throw in the towel completely. You need to make sure that every minute counts. Full-body blitz workouts and high-intensity interval training will harness the power of EPOC to leave you burning all day long. With low intensity steady-state exercise like running, the clock stops when you stop. HIIT will spike your metabolic rate, so even after you leave the gym your body will be burning fat because your metabolism is still working. Simple full-body movements like kettlebell swings at high reps will kickstart your heart, or you could try something a bit more advanced like this brutal barbell complex.
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22
I shall use healthy meal shortcuts. We're often told to steer clear of packaged foods for better health, but some frozen and pre-made goods can truly help you whip up a healthy meal in minutes. There are tons of good options in the freezer aisle, either for individuals or even family-size meals, that can be prepared quickly.
Or you could buy a rotisserie chicken—take the skin off and slice it on top of a salad, or buy frozen vegetables to serve with it. (Keep in mind that rotisserie chickens can be high in sodium, so cut back your intake from other sources.) On nights when even that's not an option, you still have choices about where you eat out or what prepared foods you bring home; the key is knowing ahead of time which restaurant you'll choose and which items are healthiest, so you're not stuck making a last-minute (bad) decision.
23.
I shall have the ability to work out at home.
If you can't devote time to driving to the gym or you're stuck at home with kids, working out in your own home may be your best option for fitting in quick calorie-burning session. You don't necessarily need to invest in a cardio machine—you can still get a great workout using nothing but your own body weight, or with a few simple tools (like hand weights and resistance bands) that take up next to no room in your home. Just roll out your yoga mat, set up a mirror, and you're ready to go.
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I shall use high-tech solutions.
24.
Few of us have the time (or patience) to keep track of all the numbers involved in weight loss—calories eaten, calories burned, steps taken, and so on, That's why fitness trackers were invented. These apps and devices can save an extraordinary amount of time and make it much easier to follow a specific plan or reach daily step goals or calorie goals. The type of tracker you wear on your wrist—think Fitbit, Jawbone, and Garmin Vivofit— typically log steps taken and calories burned, and pricier models may track your heart rate in real time. Plus, seeing the tracker on your wrist may serve as a constant reminder to get moving. You can also log your meals with an app like MyFitnessPal, which automatically calculates calorie totals and nutrition content for you.
I shall use social media.
25.
Now… this is NOT me saying you need to publicly document your fitness journey on Instagram or Facebook. All I’m saying is…
Put all that time you waste scrolling through Facebook or Twitter to good use. A 2014 Imperial College London study found that social networks can be affordable and practical alternatives to real-life weight-loss groups like Weight Watchers. Talking about your weight loss journey with your virtual social circle can help you feel like part of a community – even if it’s simply creating an ability Facebook group, as we have in the Sustainable Transformation Blueprint. So an Instagram fitness challenge, Tweet about your Pilates class, or start a Facebook group—all on your own time.
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26.
I shall eat more fiber.
Here's one weight-loss trick that requires zero extra time: Eat at least 30 grams of fiber a day (from food, not supplements). People who did that for a year lost almost as much weight as those who followed a complicated diet plan with 13 components in a recent University of Massachusetts study. For people who find it difficult to follow complex dietary recommendations, a simple-to-follow diet with just one message— increase your fiber intake—may be the way to go. The logic is simple: eating foods rich in fiber, like whole grains, beans, fruits, and vegetables, makes you feel full, so you have less room less room high-calorie junk food.
27.
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I shall get a handle on stress. The way you deal with that stress can mean a lot to your waistline. I tell my clients the three areas affecting their weight they have the greatest control over is what they eat, how they move, and how they handle stress. Stress has a big influence on appetite, food intake, and how the body processes calories, and I think people underestimate that." And no, confronting your anxiety won't add a ton of extra time to your day. Unwind with 13 ways to beat stress in 15 minutes or less using apps like Calm and Headspace. THE FIT CEO COMMANDMENTS
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28.
I shall reflect on my priorities. Take a long, hard look at what's eating up your time. When my clients tell me they don't have time to lose weight, I ask them to really think about what they do have time for. You may be able to pinpoint time sucks you weren't conscious of before, or decide that certain commitments aren't as important to you as they once were. You may also want to talk with your boss or your partner about ways you might make your schedule more flexible. Most people still find time to go to the doctor when they're sick or get their hair done when they need a cut, but they're not able to find a few minutes to exercise or eat well, because it just doesn't seem as urgent. But it should be just as important, he says, in order to ward off health problems in the future. The bottom line? If you truly can't find time to take care of yourself, it's probably time for a change.
I shall maximize my daily coffee.
29.
Your choice of brew could mean the difference between supercharged and supersized. A cup of coffee with milk and sugar can hide 100 extra calories compared to your black Americano. If you’re not a fan of the bitter stuff, you don’t have to lose out on caffeine’s metabolism-boosting benefits. The antioxidants in green tea called catechins maximize your metabolic rate, but green tea may play a role in reversing stress. Anxiety increases your body’s production of cortisol, a hormone that contributes to belly fat storage. Not only does green tea chill you out – it helps you dispose of excess calories efficiently, too.
If you’re really tight for time, condense the benefits of green tea into a single shot of matcha, a concentrated tea that is found to contain 137 times more catechins than normal green tea. Optimize your mid-morning drinks run and give health another shot. THE FIT CEO COMMANDMENTS
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I shall get back to nature.
30.
Get up and go for a walk every two hours and more importantly get some fresh air. Bonus points if you can find a park: researchers at the University of Michigan found that pastoral scenes were proven to reduce stress, which means nature can prevent the increase of blubber-boosting cortisol as well as getting you out of your office chair. Bringing stress home with you interferes with your sleeping patterns, and not getting enough shuteye is another unlikely weight-gain sleeper agent. A study in the American Journal of Clinical Nutrition says when you get too little rest, your metabolism slows down and makes it easier for your body to store fat. A potted plant or landscape desktop background will have a similar calming effect at home as a walk in the park does at work. Bring outside indoors to banish your waistline woes.
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WHAT
TO DO NOW? At this point in the book, you’re a bit overwhelmed. Perhaps more than “a bit.” My suggestion is to take out a notepad and rate yourself on a scale from 1 to 5 on how well you grapple with each commandment. 1 being “Wow… I suck” and 5 being “This is 100% handled.”
After this, ensure that you are focusing on the most important changes inside of your wellness routine. Building your lean, beach ready body isn’t difficult, but no one said it was easy. If you’re already putting in some effort, and you want to get to the body you know you deserve, the fastest way to do that is to have the help of those who have done it before. I want to ensure you know the step-by-step process in order to properly implement this so it’s the RIGHT time and RIGHT place.
› STEP #1: Forget everything you know Understand that what got you here, will not get you there. It takes a new set of habits and beliefs to get you to the next level.
› STEP #2: Establish a strategy Strategy = training plan and nutrition plan. Without a strategy – the bread and butter of a wellness routine – you’re dead before you even start. Asking yourself questions like…
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What is the type of training you’re going to be doing that is going to not only bring your results, but be efficient, respectful of your time, and actually fun for you? What are the foods you’re going to be eating and in what quantities so you see results, but that you truly enjoy, so it doesn’t feel like a diet? Because if it feels like a diet, it won’t be sustainable, and if it’s not sustainable, it’s pointless for you to follow it.
› STEP #3: Cultivate the mindset If your energy levels are out of whack, if you’re not enjoying what you’re doing, if you’re hitting a plateau in motivation… these are things that can prevent you from getting the results you desire, even if on paper, your strategy is perfect. We can expand on a lean body mindset for days… weeks… months… years. If it were possible to summarize in a few lines, I’d say: To achieve something you haven’t achieved before, you’ll have to do something you haven’t done before. This “doing” starts in the mind. Get yourself there.
› STEP #4: Solidify your ability Let me be candid here… DO NOT GO IT ALONE. As humans, when we know we’re not going it alone, and that another person is with us and has our best interest in mind, we dedicate at a higher level. We hold ourselves to a higher standard.
These are the 4 steps to building a lean, powerful, respected body.
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RIGHT NOW
YOU MIGHT BE THINKING… What would it be like to have my dream body right now, with all of these problems solved? But let’s step back to reality for a moment, and address the elephant in the room: none of this is possible if you don’t take the first step: fixing your strategy problem. Training and nutrition.
I’ve inspired thousands to find these answers for themselves, and successfully taken hundreds of individuals just like you through the Sustainable Transformation Blueprint - my program to help busy, high performing individuals uncover the wellness routine that will finally get them the body they know they’re capable of building. When you implement my customized blueprint, you become the talk of the town in the eyes of your peers and family. It’s the fastest way I know to stop playing small and level up your health and aesthetics.
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I CAN HELP IN 2 WAYS: PERSONAL 1 ON 1:
STB TRAINING MODULES:
For those serious about creating permanent change, I guide you through the Sustainable Transformation Blueprint.
For those who are already succeeding, but want to learn more about the science behind fat loss, muscle gain, training, and nutrition. Not a 1-on-1 experience.
› INTERESTED IN ANY OF THOSE? CLICK HERE TO MESSAGE ME :) The Sustainable Transformation Blueprint is really for busy, highperforming individuals who are looking to make their wellness routine realistic, sustainable, and most importantly… EFFECTIVE in their lives. In 90 days, we move from chaos to clarity, transform your body, and teach you how to continue the progress, then maintain it… forever.
››There are 2 kinds of people my team and I mentor in this program…
1.
Lawyers, ants, CSuite executives, entrepreneurs, health care professionals., etc. Individuals who are high performing on other areas of life, but have yet to gain control of their wellness routine.
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2.
Individuals who are close to OR already possess the body of their dreams, but want to level up their training and nutrition knowledge, attain a winner’s mindset, and graduate to another level of ability. BRIANDECOSTA.COM
HERE’S THE THING
YOU DON’T NEED ANOTHER GENERALIZED TRAINING PLAN, WORKOUT DVD, OR FAD DIET. Or a personal trainer in the gym who watches the clock, has a training certification based on old research, and doesn’t care about you.
1-on-1 coaching and mentorship, and the expertise, insight, and strategic direction from me as well as a successful Trainer (personally selected by me) to guide you to the next level in your business This is what allowed Nick L of Pittsburgh to gain 20lbs of muscle while shedding 10 pounds of fat at the same time, while working crazy hours as a Project Coordinator. This is what allowed Sherica D of Los Angeles to lose over 70lbs of fat while working as a busy entrepreur. The reality is that if you’re already working out and putting forth effort, you’re likely only 3 months away from DRASTICALLY different body. So if you want those kinds of results, and you feel you could benefit from that kind of mentorship, then book a call to see if my mentorship program for busy professionals, The Sustainable Transformation Blueprint, is a fit. Me and my team are only mentoring 300 through this program for 2018. Will you be one of them?
›› BOOK A CALL HERE TO SEE IF THE SUSTAINABLE TRANSFORMATION BLUEPRINT IS A FIT TO BUILD YOUR DREAM BODY.
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THIS PROGRAM IS ABOUT BUILDING MY EXACT SYSTEM FOR EFFORTLESSLY GENERATING YOUR WELLNESS ROUTINE AND IMPLEMENTING IT INTO YOUR LIFE SO YOU CAN BUILD THE BODY OF YOUR DREAMS AND QUICKLY GAIN THE CONFIDENCE, CLARITY, RESPECT, AND ACKNOWLEDGMENT FROM YOUR FAMILY, FRIENDS, AND COWORKERS. It’s about building powerful relationship with your training and nutrition so you can train when you would like, how you would like, and eat whatever you want. It’s about dedicating yourself to a routine that is actually fun for you – one that you will truly enjoy. A system you can easily implement that will have you feeling GUILTY on the inside with how easy it was, as others gawk at your progress and ask how you did it. And it’s about having a rock-solid body filled with energy, vitality, power, and charisma that will last forever and allow you to fulfill your potential and purpose in life. All the while looking like an absolute badass.
Book A Call Here to See If the Sustainable Transformation Blueprint is a Fit to Build Your Dream Body Or, click here to message on Facebook and we can take it from there. :-) THE FIT CEO COMMANDMENTS
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THE FIT CEO COMMANDMENTS
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