The Shredding Tips Guide - Shredded For Life™

#SHREDDEDFORLIFE™ ESSENTIALS SHREDDEDFORLIFE.
COM
The time has come…
›› TO BECOME A SHREDDED CEO.
›› BUT WHAT IS A SHREDDED CEO?
›› A Shredded CEO doesn’t have to be the CEO of a company.

You just have to be the CEO of your life.
›› A Shredded CEO acknowledges that they have personal

responsibility; that they are the ones that will make shit happen.
A Shredded CEO is a high performer in many areas of life… in
Faith, Family, Friends, Finances… and Fitness.
›› A Shredded 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 account, and on.
›› A Shredded CEO is a believer in human potential. A Shredded

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

Shredded CEO.
#SHREDDEDFORLIFE™ ESSENTIALS SHREDDEDFORLIFE.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 beginner tips 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.

ABOUT
B. DECOSTA
I HELP BUSY, EVERYDAY PEOPLE
BUILD THE BODIES 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
Accountant, 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 passion for fitness really grew.
After graduating college and joining 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 #SHREDDED FOR LIFE™, 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.

IN MY #SHREDDED FOR LIFE™ PROGRAM, WE UNOCVER YOUR
›› PATH TO SUCCESS…
NICK IS A PROJECT
COORDINATOR
IN THE CITY OF PITT
SBURGH. HIS
SCHEDULE… NUTS. N
ICK ADOPTED
THE SHREDDED CEO
MENTALITY
TAUGHT IN THE #SH
REDDED FOR
LIFE™ PROGRAM… A
ND CHANGED
HIS LIFE.

E NUMEROUS
AIDEN, DESPIT
ING HIS
SETBACKS DUR DED FOR LIFE
T HE # S H RE D
TIME IN
ED MUSCLE
PROGRAM, GAIN S
ILDEST DREAM
BEYOND HIS W
C O M ING A # SHREDDEDCEO.
BY BE
MIKE ADOPTED THE

SHREDDED
CEO
MENTALITY FROM D
AY 1, DESPITE
REGULARLY PULLIN
G 12 HOUR
DAYS. HE LOST 50 PO
UNDS
AND ACHIEVED LEV
ELS OF
STRENGTH HE’S NEV
ER SEEN
BEFORE. #SHREDD
EDCEO
...WHAT EVER THAT PATH LOOKS LIKE

Z
FOR YOU.

WHO
IS A SHREDDED CEO?
AND WHY
YOU CAN’T AFFORD NOT TO BE ONE.
A SHREDDED CEO IS ANYBODY WHO ASPIRES TO BE THE BOSS OF THEIR OWN LIFE.
A SHREDDED 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.

›› THESE #SHREDDING TIPS
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.

You just need to be
told what to do.
You just need to
LOOK. KNOW that… IF you

put in the work…
the results will be
yours…
I get it…
…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

#SHREDDED FOR LIFE™ Program 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 Accountant 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.

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 terms “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.

3. Late meetings, evening events, happy hour with
colleagues—so many things get in the way of evening
I shall 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
become excuses popped up.
a morning Now, even if you’re a morning person, becoming a

morning exerciser was no easy task! The first few
exerciser. 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 download this and start
tracking.

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.

I shall keep healthy breakfast
6.
foods at work
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.
7.
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.

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,

join 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.
I shall plan workout
9. dates with others.

While my clients are well equipped to train alone, planning workouts
with others not only adds a layer of accountability, 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!

10. I shall pay close attention to
alcohol intake.
As I teach my clients in the #SHREDDED FOR LIFE™ Program,
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 passed on a second round, and usually at
that point most people were heading home.
I shall fit in a weekend workout.
11. 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!

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.

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 #SHREDDED FOR LIFE™ Program, 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.
I shall squeeze in more
15. 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.

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.

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.

When it feels like there aren't enough hours in the day, it may be
18.
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!

19. 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 downloading 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.

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.

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.

24.
I shall use high-tech
solutions.
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.

Now… this is NOT me saying you need to publicly document your fitness
journey on Instagram or Facebook. All I’m saying is…
25.
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 support 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 accountability Facebook
group, as we have in the #SHREDDED FOR LIFE™. So join an Instagram fitness
challenge, Tweet about your Pilates class, or start a Facebook group—all on your own
time.

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.
To see if we’d be a great fit to work together,
27.
Apply for coaching at shreddedforlife.com
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.

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.
Your choice of brew could mean the difference between supercharged and
29.
super-sized. 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.

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.

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…

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 accountability 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.
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
#SHREDDED FOR LIFE™ Program - 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.

I CAN HELP IN 2 WAYS:
PERSONAL 1 ON 1 #SHREDDED TRAINING

MODULES
For those serious about creating
permanent change, I guide you For those who are already succeeding,
through the #SHREDDED FOR but want to learn more about the
LIFE™ Program. 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 #SHREDDED FOR LIFE™ Program is really for busy, high-performing

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. 2.
Lawyers, accountants, C- Individuals who are close
Suite executives, to OR already possess the
entrepreneurs, health body of their dreams, but
care professionals., etc. want to level up their
training and nutrition
Individuals who are high
knowledge, attain a
performing on other
winner’s mindset, and
areas of life, but have yet graduate to another level
to gain control of their of accountability.
wellness routine.

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 fitness.
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
entrepreneur.
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
#SHREDDED FOR LIFE™ Program is a fit.
Me and my team are only mentoring a hand-selected group of powerful individuals through
this program for 2019. Will you be one of them?
›› BOOK A CALL HERE TO SEE IF #SHREDDED FOR LIFE™ IS A FIT TO BUILD YOUR DREAM BODY.

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 #SHREDDED

FOR LIFE is a Fit to Build Your Dream Body

SHREDDEDFORLIFE.COM

The Shredding Tips Guide - Shredded For Life™

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

The Shredding Tips Guide - Shredded For Life™

Uploaded by

Copyright:

Available Formats

#SHREDDEDFORLIFE™ ESSENTIALS SHREDDEDFORLIFE.

›› TO BECOME A SHREDDED CEO.

›› BUT WHAT IS A SHREDDED CEO?

›› A Shredded CEO doesn’t have to be the CEO of a company.

›› A Shredded CEO acknowledges that they have personal

›› A Shredded CEO is an implementer. An individual who will ask

›› A Shredded CEO is a believer in human potential. A Shredded

›› If this sounds anything like YOU, you’re a

#SHREDDEDFORLIFE™ ESSENTIALS SHREDDEDFORLIFE.COM

This blueprint is for the high performing working professional or entrepreneur

#SHREDDEDFORLIFE™ ESSENTIALS SHREDDEDFORLIFE.COM

These struggles shaped me.

#SHREDDEDFORLIFE™ ESSENTIALS SHREDDEDFORLIFE.COM

#SHREDDEDFORLIFE™ ESSENTIALS SHREDDEDFORLIFE.COM

MIKE ADOPTED THE

...WHAT EVER THAT PATH LOOKS LIKE

#SHREDDEDFORLIFE™ ESSENTIALS SHREDDEDFORLIFE.COM

YOU CAN’T AFFORD NOT TO BE ONE.

A SHREDDED CEO IS NOT ONLY A HIGH PERFORMER IN THE BOARDROOM, BUT A

It’s about being able to live the truest version of yourself.

#SHREDDEDFORLIFE™ ESSENTIALS SHREDDEDFORLIFE.COM

1. DISPELL YEARS OF MISINFORMATION YOU’VE BEEN FED BY “FITNESS

2. GIVE YOU A SOLID FOUNDATION OF PRINCIPLES UPON WHICH YOU

3. SHOW YOU HOW EASY IT CAN BE TO BUILD A MAGAZINE COVER

4. REVEAL THE IDEAS THE WORLD OF #FITCEOS IMPEMENT TO

#SHREDDEDFORLIFE™ ESSENTIALS SHREDDEDFORLIFE.COM

You just need to

LOOK. KNOW that… IF you

…that your efforts will not be in vain.

You don’t have time for wasted efforts.

And that’s why these commandments exist, and why the

›› Here's what helped me, hundreds of my

#SHREDDEDFORLIFE™ ESSENTIALS SHREDDEDFORLIFE.COM

I shall schedule my workouts. 2.

#SHREDDEDFORLIFE™ ESSENTIALS SHREDDEDFORLIFE.COM

I shall workouts, so become a morning exerciser. Working

a morning Now, even if you’re a morning person, becoming a

I shall track calories. 4.

Using MyFitnessPal as an example, the app will calculate the amount of

#SHREDDEDFORLIFE™ ESSENTIALS SHREDDEDFORLIFE.COM

#SHREDDEDFORLIFE™ ESSENTIALS SHREDDEDFORLIFE.COM

Many mornings, my clients bring a piece of fresh fruit from home

I shall leave healthy foods visible.

Instead of hitting up the vending machine or office candy bowl for an

#SHREDDEDFORLIFE™ ESSENTIALS SHREDDEDFORLIFE.COM

If getting to the gym is difficult or interferes with your work schedule,

In my personal life, I made my exercise routine even more convenient by

I shall plan workout

9. dates with others.

To switch things up with my workouts, I often asked my co-workers if

#SHREDDEDFORLIFE™ ESSENTIALS SHREDDEDFORLIFE.COM

I shall fit in a weekend workout.

11. The week is chaotic. Often times, fitting in a workout on a busy

If my clients miss a workout during the work week, no big deal.

#SHREDDEDFORLIFE™ ESSENTIALS SHREDDEDFORLIFE.COM

13. I shall eat smaller portions.

#SHREDDEDFORLIFE™ ESSENTIALS SHREDDEDFORLIFE.COM

Technically… you can skip a meal. But hear me out here.

I shall squeeze in more

Think of burning calories they way you think of saving money. We do so

#SHREDDEDFORLIFE™ ESSENTIALS SHREDDEDFORLIFE.COM

Instead of a bagel, use an English muffin.

Instead of low-fat milk, use Greek yogurt.

› STEP #2: Establish a strategy Strategy = training plan and nutrition plan.

› STEP #4: Solidify your accountability Let me be candid here… DO NOT