No Excuses Quote of the Day!

“It’s not who we are that holds us back, it’s who we
think we’re not.” – Michael Nolan

Hit the Re-Start Button!

OK, so you had grand New Years’ Resolutions 28 days
ago that have maybe already faded.

You now have 2 options:

1) Listen to your negative voice as it lectures you
about how you failed – blah, blah, blah

Or

2) Say “OK, I bailed on my healthy habits already
but today is a new day and I am going to hit the
Re-Start Button!”

Option #2 is what you and your family deserve (being
lectured all day by your negative voice is about as much
fun as counting my grammar mistakes in my daily posts).

Life is too short so hit your Re-Start Button today.

Then print out my 15 Secrets to Better Health
http://bit.ly/q5t1xs and use them as your roadmap to
crank up your fitness and weight loss results.

Have fun!

Today’s Fitness Mission: The Family Fun Workout!

Plan something active and fun with your kids, spouse
or a friend – go for a walk, bike ride, hike, clean the
garage, play tag, etc.

For a bonus workout do a No Excuses Workout
(NEWO) – strength training requiring no equipment.

No Excuses Workout (NEWO) System members:
do the NEWO with me using one of the videos:

http://www.NoExcusesWorkouts.com/ -> “Log in”

Non-NEWO System members:

• Sample 6-min NEWO: http://bit.ly/qw1BRo
• Sample 6-min NEWO Video w/ Jonathan:

http://bit.ly/m8IYS6

* Start by doing it once (6 min.) & then work your
way up to 2 times, 3 times, etc.
• Sample 9-min Low Impact NEWO Video w/ Jonathan:

http://bit.ly/hvRbd2

Jonathan here: Set yourself up for an amazing
weekend by nailing today’s Interval Workout.

You will feel 10X better post-workout and be
in a much better mood and this rubs off on your
family!

No Excuses Quote of the Day!
“It is not the mountain we conquer but ourselves.”
- Sir Edmond Hilary

Are you using Your Gift?

While doing my Interval Workout on Wednesday
a woman in a wheelchair went by on the sidewalk
that the window faces where the treadmills are at
my gym.

It moved me seeing her (I see her every 3-4 months)
because I felt like what I am writing about today hit
me right between my eyes:

Being able to run on a treadmill or even to be able to
walk is a tremendous gift that I (we) often overlook.

It is a gift!

“To give anything less than your best is to sacrifice
the gift.” – Steve Prefontaine

This quote was intended to speak about maximizing
your athletic performance but it really applies to life.

Are you using your gift?

Embrace how lucky you are to walk, run, smile – we
are truly blessed and being grateful for your gifts will
have a significant impact on your attitude and life!

Think about this the next time you are having trouble
starting a workout.

Use your gift!

Today’s Fitness Mission: Intervals

Interval Workouts help you burn up to 30% more
calories than exercising at a set pace and increase
your post-workout metabolism for up to 12 hours.

Pick your favorite activity (walking, running, biking,
etc.) and have fun!

• No Excuses Workout (NEWO) System members:
do your Personalized Intervals from your web-based
software on your own or with me using one of the
optional videos:

http://www.NoExcusesWorkouts.com/ -> “Log in”

• Non-NEWO System members: do 10, 15, 20 or 25
minutes of this highly-effective Interval Workout:

http://bit.ly/oCzy9X

No Excuses Quote of the Day!

“If you want to have more you have to become
more!” – Jim Rohn

Treat yourself as well as you treat your kids!

How well do you treat yourself versus how you
treat your kids?

Would you ever let your kids skip meals, drink
limited water throughout the day, avoid physical
activity for weeks or months at a time, not eat
anything for 5 or 6 straight hours, etc.?

Honestly, think about this for a minute.

You deserve to treat yourself as well as you treat
your kids. Your health is too important not to do
this. Consider it an investment in yourself.

Plus, by taking time to invest in your health each
day you will bring more energy to your kids and
serve as an example of health and fitness for them
to follow.

You are worth it!

Today’s Excuses Fitness Mission:
The No Excuses Workout (NEWO)

In-home strength training requiring no equipment.
Add in 10-30 minutes of Easy/Medium Cardio
after your NEWO to crank up your results.

No Excuses Workout System members: do the
NEWO with me using one of the 4 videos:
http://www.NoExcusesWorkouts.com/ -> “Log in”

Non-No Excuses System members: • Sample 6-min. NEWO: http://bit.ly/qw1BRo
• Sample 6-min. NEWO Video w/ Jonathan:

http://bit.ly/m8IYS6

* Start by doing it once (6 min.) & then work your
way up two times, three times, etc.
• Sample 9-min. Low Impact NEWO Video w/
Jonathan: http://bit.ly/hvRbd2

Easy/Medium Cardio: Any cardio activity that
gets your heart rate up but does not push you too
hard. Shoot for a Perceived Exertion of 5 to 7 on
a scale of 1 to 10.

No Excuses Quote of the Day!

“I do not try to dance better than anyone else. I
only try to dance better than myself.”
- Mikhail Baryshnikov

No Excuses to a Healthier YOU!
(Wednesdays from 1-2PM EST)

Get motivated and learn tips to crank up your energy
and weight loss (and call in with questions):

http://bit.ly/AolBQJ * Listen live or to the archive

Stop Searching for ________

the next big approach that is going to finally help
you lose weight (and keep it off) and get fit.

Doing so at this point is a complete waste of your
time because you already have what you been
looking for:

A simple and straight forward approach to get fit
and lose weight for good – my 15 Secrets to
Better Health http://bit.ly/q5t1xs

Follow these tips and you will finally lose the
weight for good and get in amazing shape!

Keep listening to the lies that your negative voice
has been telling you about the 15 Secrets not being
enough or that you need to buy something or it
must be more complicated than this and you will
probably never reach your goal weight.

Tell your negative voice to take a hike and commit
right now to one full week of following my 15
Secrets and I promise you that you will be hooked!

Are you in?

Today’s Fitness Mission: Intervals

Interval Workouts help you burn up to 30% more
calories than exercising at a set pace and increase
your post-workout metabolism for up to 12 hours.

Pick your favorite activity (walking, running, biking,
etc.) and have fun!

• No Excuses Workout (NEWO) System members:
do your Personalized Intervals from your web-based
software on your own or with me using one of the
optional videos:

http://www.NoExcusesWorkouts.com/ -> “Log in”

• Non-NEWO System members: do 10, 15, 20 or 25
minutes of this highly-effective Interval Workout:

http://bit.ly/oCzy9X

No Excuses Quote of the Day!

“Don’t wait. The time will never be just right.”
- Napoleon Hill

Flip these & your life will change forever

1) Add up the average amount of time you spend
watching TV and online (for non-work purposes)
each day.

2) Add up the average amount of time you spend
exercising per day.

If you take 30 minutes from #1 and flip it to #2 your
life will change forever!

You will hit your goal weight and more importantly
have unlimited energy and feel truly amazing!

Are you willing to make this one simple (not easy)
change in order to transform your life (and your
family’s future)?

Today’s Excuses Fitness Mission:
The No Excuses Workout (NEWO)

In-home strength training requiring no equipment.
Add in 10-30 minutes of Easy/Medium Cardio
after your NEWO to crank up your results.

No Excuses Workout System members: do the
NEWO with me using one of the 4 videos:
http://www.NoExcusesWorkouts.com/ -> “Log in”

Non-No Excuses System members: • Sample 6-min. NEWO: http://bit.ly/qw1BRo
• Sample 6-min. NEWO Video w/ Jonathan:

http://bit.ly/m8IYS6

* Start by doing it once (6 min.) & then work your
way up two times, three times, etc.
• Sample 9-min. Low Impact NEWO Video w/
Jonathan: http://bit.ly/hvRbd2

Easy/Medium Cardio: Any cardio activity that
gets your heart rate up but does not push you too
hard. Shoot for a Perceived Exertion of 5 to 7 on
a scale of 1 to 10.

No Excuses Quote of the Day!

“Don’t wish it was easier-wish you were better.”
- Jim Rohn

Don’t Quit on Yourself & your Family!

Today is the 3 week mark of 2012 and unfortunately
many people have already quit on their New Years
Resolutions.

Their negative voices have convinced them that they
don’t have time to exercise while they are spending
1-5 hours per day watching TV and online for non-
work purposes.

Or their negative voices have convinced them that they
should be losing significant weight each week even
though the person is not fully committed.

Life it too short to have low energy and to feel terrible
about yourself. You and your family deserve better!

I have provided you with all the free tools you need to
crush it but you have to make an honest commitment to
stop making excuses and say “Enough is enough”.

Are you willing to follow my lead and become the high-
energy and healthy version of yourself that you and your
family deserve for you to be?

Take action on my free workouts, daily emails, 15 Secrets
to Better Health, Win Tomorrow Check List, Win Today
Check List, weekly Radio Show, etc. and you will shock
yourself with your results!

Today’s Fitness Mission: Intervals

Interval Workouts help you burn up to 30% more calories
than exercising at a set pace and increase your post-
workout metabolism for up to 12 hours.

Pick your favorite activity (walking, running, biking, etc.)
and have fun!

• No Excuses Workout (NEWO) System members:
do your Personalized Intervals from your web-based
software on your own or with me using one of the
optional videos:

http://www.NoExcusesWorkouts.com/ -> “Log in”

• Non-NEWO System members: do 10, 15, 20 or 25
minutes of this highly-effective Interval Workout:

http://bit.ly/oCzy9X

No Excuses Quote of the Day!

“Success seems to be largely a matter of hanging on
after others have let go.” – William Feather

6 Tips for How to Win Eating Out

1) Look up the restaurant’s menu prior to going so that
you can look over the healthy options and know what
you will be ordering before you even go

2) Have a healthy snack ranging from 100-300 calories
within 90 minutes of leaving for the restaurant

3) Skip participating in the appetizer (you should not
be extremely hungry after nailing tip #2)

4) Drink plenty of water

5) Chew your food until it is liquid (this slows down
how quickly you eat)

6) If you order dessert split it with your spouse/friend

Then smile your butt off on the way home from the
restaurant as you celebrate how well you did!

No Excuses Quote of the Day!

“Successful and unsuccessful people do not vary
greatly in their abilities. They vary in their desires
to reach their potential.” – John Maxwell

Do Your Actions Match Your Goals?

Please ask yourself this question. Be honest with
yourself.

Do the actions you are taking as far as staying
consistent with your workouts, following my
15 Secrets to Better Health, etc. match your
fitness and weight loss goals?

I suggest you grab a piece of paper and on the
left hand side write down your goals (please be
specific) and on the right hand side write down
your actions (workout consistency, # of desserts
per week, daily water intake, portions, etc.).

Then please take at least 5 minutes to look at the
lists and see if there is a disconnect between
your actions and your goals.

This is a telling exercise that is worth every second
of time you invest in it! You can then adjust your
actions to make sure you are doing what you need
to do to reach your goals!

Today’s Fitness Mission: Intervals

Interval Workouts help you burn up to 30% more calories
than exercising at a set pace and increase your post-
workout metabolism for up to 12 hours.

Pick your favorite activity (walking, running, biking, etc.)
and have fun!

• No Excuses Workout (NEWO) System members:
do your Personalized Intervals from your web-based
software on your own or with me using one of the
optional videos:

http://www.NoExcusesWorkouts.com/ -> “Log in”

• Non-NEWO System members: do 10, 15, 20 or 25
minutes of this highly-effective Interval Workout:

http://bit.ly/oCzy9X

No Excuses Quote of the Day!

“Strength does not come from winning. Your
struggles develop your strength. When you go
through hardship and decide not to surrender,
that is strength.” – Anonymous

Fueling your body for Successful Workouts!

It is very important that you have something to eat
(either a major meal or a healthy snack) within the
2 hours prior to exercising.

This will help you maintain your energy throughout
your workout and avoid burnout that can come at
the end of workouts.

If you exercise early in the morning, it is important
to take in some nutrients (unless you start exercising
within 30 minutes of waking) prior to working out.
Nothing heavy – just something quick like a piece
of fruit, half a bowl of cereal, a granola bar, etc.
It is also important to be well-hydrated prior to
exercising. Try to drink water throughout the 1 or 2
hours (you really should be drinking plenty of water
all day) prior to your workout in order to make sure
you are hydrated before you start.

Ideally you will go to the bathroom within the 30
minutes prior to starting your exercise. That is a
good sign that you are hydrated – especially if it
is not bright yellow.

Sorry to be having a bathroom discussion, but this
is important and worth sounding strange in order
to help you.

It is also important to have a water bottle with you
while exercising and get in the habit of taking a sip
every 5 or 10 minutes.

If you are sweating while exercising (which hopefully
you are doing) then you are losing a lot of water and
need to replenish it.

Lastly, it is very important that you eat something
(not necessarily a full meal, but at least a healthy
snack) within 30 minutes of finishing your workout.
That is because your muscles are looking for nutrients
to help them start to re-build (and get stronger). And
the 30 minute window is the ideal window to give your
muscles some fuel to start that very important process.
Use the above tips to fuel your body and your body will
perform better, you will be able to better handle and
bounce back from workouts and most importantly
you will have more fun!

No Excuses Quote of the Day!

“Stand guard at the door of your mind.” – Jim Rohn

Extreme Diets & Insane Exercise Programs lead to ….

Failure!

Or put another way:

How many people do you know who have lost weight
and kept it off for good doing an extreme diet or insane
exercise program?

The reason neither approach works is because they are
not sustainable (plus they make you miserable).

Yes, losing weight through exercise and eating right
takes effort.

But it is not so unnatural that you are constantly thinking
“I can’t wait to eat normal again” or “I can’t wait to not
exercise for an hour per day” like you do when trying
an extreme diet or exercise program.

Use my 15 Secrets to Better Health http://bit.ly/q5t1xs
and follow my lead and you can get in the best shape of
your life and hit your goal weight and stay there forever!

And please tell your negative voice that it actually is as
simple as following my 15 key tips!

Today’s Fitness Mission: Intervals

Interval Workouts help you burn up to 30% more calories
than exercising at a set pace and increase your post-
workout metabolism for up to 12 hours.

Pick your favorite activity (walking, running, biking, etc.)
and have fun!

• No Excuses Workout (NEWO) System members:
do your Personalized Intervals from your web-based
software on your own or with me using one of the
optional videos:

http://www.NoExcusesWorkouts.com/ -> “Log in”

• Non-NEWO System members: do 10, 15, 20 or 25
minutes of this highly-effective Interval Workout:

http://bit.ly/oCzy9X