Professional Documents
Culture Documents
by Shaun Hadsall
Some of these tricks are quick and easy. Some take a little more
planning and effort. Some are exercise. Some are nutrition.
But all of them work, big time, and have solid science along with real
world testing and results to prove it.
Your friend,
Shaun Hadsall
SUPER “Sneaky” Rapid Fat-Loss Trick #1:
Reverse Fasted Bursting
This is a tick Karen and I have been using off and on for years and it works like
crazy on stubborn fat. They are 3 simple rules to reverse fasted bursting.
Step 1 – Reverse
Reverse the time of day you perform intervals or high intensity exercise.
So if you exercise in the a.m., you’ll pick two or three days of the week and move
your sessions to early afternoon or late evening.
If you exercise in the early afternoon or evening, move a few of your sessions to
early in the a.m. when you wake up. You might have to do this on weekends to
make the scheduling work if necessary.
The Effect: This will trick your body to overcome ANY patterning the metabolism
is experiencing to fight against fat-loss. In other words, it’s a “metabolic shock”
that will fight adaptation, plateaus, and release more stubborn fat into the blood
stream to be burned off.
When your body is used to having food at certain times or exercising at certain
times, it only takes a few short weeks before it will catch on and adapt to the
schedule you’re giving it.
So step number one will literally “trick” your body to burn more fat.
a. Wake up early, have some water and cup of black coffee if you want.
Then break your fast with a short high intensity workout.
b. Use an Intermittent Fasting protocol of 16 to 24 hours, and then break
your fast with a strategic workout.
c. You can also wait three to four hours after a balanced meal if you’re
perform your workout later in the day to ‘mimic’ intermittent fasting.
The Effect: This will kick your SNS (sympathetic nervous system) into HIGH
gear, which will force the release of Growth Hormone, Adrenaline, and Free Fatty
Acids….all while lowering insulin dramatically.
ALL of this = an aggressive RAPID fat-loss environment inside your body that
sets you up perfectly for Step 3…
Step 3 – Bursting
The Effect: MASSIVE amounts of Free Fatty Acids (i.e. broken apart fat) will be
automatically released into the blood stream and calorie burning will be
accelerated for hours and hours after the workout to dramatically increase your
fat loss.
ALL three of these steps work together synergistically to create the perfect
hormonal storm inside your body to bustthrough a plateau and prevent any
metabolic slowdown associated with your plan.
Here’s a little bonus for you nerds or science geeks out there.
Below are three (there are many more) links to published studies that showing
some evidence that supports fasting workouts are superior for fat loss.
This study shows that fasting prior to exercise increases nutrient uptake and
absorption in post workout meals:
http://www.springerlink.com/content/w8712615714k8150/
If you combine that with high intensity exercise, you get a powerful 1-2 punch:
http://www.ajcn.org/content/71/6/1511.abstract
This study (for the first time) shows that fasted training is more potent than fed
training to facilitate adaptations in muscle and to improve whole-body glucose
tolerance and insulin sensitivity during hyper-caloric fat-rich diet.
http://www.ncbi.nlm.nih.gov/pubmed/20837645
Just make sure you do a thorough five to ten minute warm up to bring
down insulin levels so you can maximize fat loss during and after the
workout.
Speaking of fasting…let’s dive into “Sneaky” Trick number two, which expands
upon number one…
I have more energy, I get more accomplished, I eat less junk food and I haven’t
lost ONE ounce of muscle.
Additionally, it’s been MUCH easier to stay lean as I get older and deal with
declining hormones.
Here are the results from my first year of experimenting with Intermittent
Fasting:
I want to be 100% transparent and let you know that the before picture (taken
on February 7th of 2011) was after a ten day vacation of eating bad and
partying in Jamaica, so it was the perfect time to take a “before” picture
and test out this fairly new method.
But this isn’t about me. Who cares about me? This is about YOU.
And I’m not here to tell you what you should or shouldn’t do.
I’m here to educate you and let you know how “IF” has worked on my clients and
myself. In my opinion, Intermittent Fasting is MUCH easier to adhere to than
trying to ram in 5, 6 or even 7 small meals a day.
It’s also the easiest way to put yourself into a healthy calorie deficit and
has an awesome hormonal benefits
So first, let’s look at the reasoning behind the “IF” strategy and why it makes a lot
of sense.
Then you can make an educated decision to see if this approach is a good fit for
your lifestyle.
Intermittent Fasting or “IF” (in case you didn’t already know) is essentially not
eating or drinking anything that contains calories for a set time period.
There are now multiple peer reviewed studies indicating you can literally fast (not
eat) for up to 36 hours before your metabolism will slow down.
Although there’s a lot of solid research indicating breakfast is the most important
meal of the day, you have to keep in mind what the word breakfast means –
literally.
Let’s look at the word itself. “BREAK-FAST” or to “break” your “fast” is the true
definition of breakfast.
Keeping that in mind, the research hasn’t really looked at the timing of that
meal. Instead, it’s all about the actual food choices you make to start your day or
“break” your “fast”.
So we’re not really “skipping” breakfast. We’re just changing the time of day
breakfast is consumed.
Now I will be the first one to admit that I held up a cross like a vampire was
attacking me when I initially heard about this strategy a few years ago.
And although it goes completely against the grain of traditional approaches, the
science and real world results can’t be denied.
When applied properly, intermittent fasting is not only great for your metabolism,
it’s also a killer way to break bad food habits or shock your body mentally and
physically.
In other words, over time fasting has become a lot easier and skipping breakfast
doesn’t even faze me anymore.
Simply put (to save you from all the science jargon), Ghrelin is the hormone that
controls your body’s hunger response to food. It’s secreted when you’re about
ready to eat.
So if you combine the growth hormone release that occurs naturally during
fasting with your body’s ability to “re-train” Ghrelin, you get a potent one-two
GH punch.
Research also shows it lowers insulin, increases growth hormone release, and
raises catecholamine levels by ramping up the sympathetic nervous system
(SNS). More on this below.
Every hormonal trigger activated by Intermittent Fasting seems to help you burn
more fat and preserve muscle.
Mentally, it can also help break you of bad emotional habits or negative neuro-
associations you may have with food and provide you with new found energy and
focus.
If you abuse this strategy your body may start shedding lean muscle to slow
down the metabolism and the end result is no weight loss at all.
Essentially, your body thinks you are starving yourself so it will have to use
amino acids from precious muscle tissue to survive and fuel itself.
Research shows this only happens if you overdue it. Over the past year, I’ve
found that the 16/8 (16 hours of fasting, 8 hours fed) protocol works best
and is easiest to adhere to, but you have to do it RIGHT.
For example, you could start your fast at 9pm and end your fast with a noon
workout the next day. Then you would go ahead and consume your largest meal
of the day after your workout – around 1pm.
So this would be considered your real “break-fast” or your first meal of the day.
Remember, after intense exercise your body is highly sensitive to nutrient uptake
and protein synthesis (aka – nutrient partitioning).
So when you break your fast with a high intensity workout you should eat your
largest meal of the day within 30 to 45 minutes after.
Now don’t freak out about this. I guarantee it’s a lot easier to follow and more
effective than you can ever imagine.
I personally start my fast at around 10pm and workout at 1pm so I’m eating my
post workout meal and breaking my fast right at 2pm, which is the 16 hour mark.
So I eat 3 or 4 larger meals between 2pm and 10pm, then I fast from 10pm until
2pm the next day. Rinse and repeat for 3 to 5 days of the week.
There are also many days where I workout first thing in the a.m. at 6 or 7am in a
total “fasted” state. I just make sure to consume 5 to 10 grams of amino acids
before and after…
Then I wait until 1 or 2pm until I break my fast (“break-fast”) with the largest meal
of the day.
If you’ve never fasted before, the first time can be tough, but it quickly becomes
easier, especially when the fat starts falling off your body.
Remember, IF isn’t the “holy grail” or anything, but it sure is a simple way to take
control of fat-loss when it’s applied properly.
SUPER “Sneaky” Rapid Fat-Loss Trick #3:
The Grapefruit Trick
A fairly recent study done in La Jolla, CA showed that consumption of this
grapefruit was found to be associated with a significant reduction in weight.
In fact, this particular study showed that two-hours AFTER ingesting grapefruit,
post-glucose insulin levels were significantly reduced among subjects
compared to a placebo group.
So this research indicates that this may be the ONLY fruit that actually increases
fat-burning after ingestion.
The study concluded that, “Half of a fresh grapefruit eaten before meals was
associated with significant weight loss. Insulin resistance was improved with
fresh grapefruit."
This is despite the carbs and sugars found inside this fruit.
Another great benefit to consuming Grapefruit is that it’s loaded with naringin.
Naringin has been documented to inhibit certain enzyme activity in human liver.
It means that naringin (found inside grapefruit) may increase the half life
(extending the activity) of various alkaloids, especially caffeine.
Even certain fat burners utilize naringin for enhanced alkaloid effect.
In other words, the natural ingredients found in grapefruit could help you
metabolize fat more efficiently.
A couple VERY important notes about “how” to eat grapefruit for more efficient
fat-loss.
Not only will it increase insulin sensitivity, it will flood your body with natural
enzymes that will potentially help get the fat burning again.
Of course, it’s only going to work if you’re exercising and eating healthy.
This trick used all by itself probably won’t make that big of a difference. But if
you’re consistent with your eating and workout habits, give this puppy a try!
This is a simple15 minute daily sauna ritual you can use that requires absolutely
NO exercise, yet it can help you nearly DOUBLE your calorie burn.
It’s something I try to do at least 4 or 5 days a week and after reading this, I’m
confident you’ll want to join me.
And just so you know – I never used this 15 minute trick to intentionally get these
added benefits.
I personally use the sauna because it helps me KEEP my sanity in a busy, fast
paced world full of technology and interruptions.
In other words, it can help you escape the chaos of everyday life and cultivate
your mind to be more productive.
However, I’ve been conducting a little investigation and I’ve uncovered some
other VERY interesting facts you should know about…
The sauna has a ton of “hidden” fat-loss and calorie burning benefits you should
be aware of.
Just go to the dry sauna 3 or 4 times a week after your workout for 15 to 25
minutes to enhance to post workout calorie burn and help burn off any
residual fatty acids that may be left floating around in your blood stream.
On my ride home I looked at my monitor and it showed that I had burned a total
of 757 calories!
This means while I was meditating, praying, and cultivating my mind for success I
not only got ALL the added health benefits…
Wow.
Long story short, this ritual or habit can also help you restore your mind, body,
and soul, which can have ALL kinds of positive effects on your life.
When you find a warm quiet place to relax without distractions, it will carry over
into every other area of your life – automatically without even trying.
Make sure you test out this method first by using 10 minutes at a time and drink
LOTS of filtered water afterwards.
GLUT 4 ACTIVATION
Since we all know cheat food is going to part of the fat-loss journey, doesn’t
only make sense to put damage control in place?
Of course it does.
And this silly little GLUT 4 activation trick, which takes only 90 seconds, will
ensure ALL your cheat food gets “re-directed” straight into muscle and liver
tissue…
This metabolic glucose transporter can help you beat meal-induced insulin
release to the punch.
All you have to do is perform short bouts of a few simple exercises, lasting at
least 90 seconds, and you’ll instantly bring glucose transporter type 4 (GLUT
4) to the surface of muscle cells.
These super short bouts of muscular contractions will open the flood gates of
your muscle cells for extra carbs and cheat food calories to flow into, while
preventing fat “spillover”.
In other words, you can literally “flip the metabolic switch” so all these extra
calories are siphoned into muscle tissue this holiday season…instead of
accumulating more belly fat.
Body weight squats, lunges, jump squats, push-ups, pull-ups, wall push-ups, wall
triceps extensions, triceps dips, etc. for 90 seconds straight about 15 to 30
minutes before cheating.
You’ll wind up with somewhere between 50 to 100 reps total, but focus on time.
Bonus Tip: Research shows you can also use this same trick within 90
minutes AFTER a cheat meal or higher carb meal too.
And if your goal is to gain muscle this is probably the best choice.
However, if your goal is to burn fat and the intensity is high enough during
exercise (which 90% of the time it should be), using this approach can actually
stop fat-burning.
Let me quickly explain so you can maximize the hormonal effect and increase
fat-burning after your workouts.
But I recommend you keep your body in a fasted state after high intensity
exercise for at least 30 to 60 minutes.
Some new research indicates that waiting even longer may enhance the effects
of growth hormone, which could mean more fat loss without losing muscle…but
the one hour rule seems to work best in my real world case studies.
I’ve personally used this trick for years to get (and stay) lean despite what every
other fitness expert or guru may tell you. And I never lose muscle using the trick.
Here’s the simple science.
Hopefully you know by now that high intensity exercise will force your body to
release all kinds of fat burning hormones by ramping up your sympathetic
nervous system.
This is what helps create a fat burning hormonal environment inside your body.
However, the minute you consume calories, you’ll spike your body’s primary
storage hormone – insulin.
Simply put, insulin is the “antagonist” of growth hormone and possibly other
hormones. And every time you eat or consume calories, you raise insulin.
In theory, the absence of insulin along with the presence of these “fight or flight”
hormones will also spare muscle and help you burn a lot more stubborn fat.
That’s why I recommend you ride the fat burning wave during this 30 to 60
minute post workout window.
Ultimately, when it comes to aggressive fat loss, the solution is to get the best of
both worlds.
You can do this by fasting for about 30 to 45 minutes after your workout and then
consuming a post workout shake or meal.
This way your body can still take advantage of the post workout “metabolic
hormonal window” to burn fat, while still getting nutrients soon enough to absorb
nutrients at a much faster rate.
A word of caution: Do NOT try this approach if you’re not healthy or have sugar
issues. Get cleared by your doctor and build a foundation of basic conditioning
first.
But if you’re experienced and you’re belly flab won’t budge, this hormonal
metabolic trick might just to the trick.
And if your goal is to gain muscle, having a protein or nutrition shake immediately
after exercise is the logical choice.
You’ll help facilitate faster recovery and burn up and store nutrients at a much
faster rate because of insulin sensitivity.
But if your goal is to burn fat, the minute you put calories in your system you’ve
just instructed your body to stop burning fat and start burning calories
instead.
And I had to put Cheat Day tricks inside this guide for a very important reason.
You see, you could use EVERY trick inside this guide, but if you abuse the cheat
day you’ll never see results from all your efforts.
So here’s how you can limit fat spillover by forcing storage of excess carbs as
glycogen, stabilizing insulin and utilizing the digestive system on your cheat day.
1. As always, try to get some type of intense workout the morning of your
cheat day.
2. Make sure breakfast is not a binge meal and includes a lean protein.
3. Limit your cheat day to a five hour window. This will prevent binging, while
providing the a reward along with a metabolic spark to help keep your
metabolism happy.
Go ahead and put your favorite cream or whatever you want in your
coffee…just avoid sugar for this cup. :-)
5. Make sue you use 2 or 3 short hard 30 second bursts and/or interval
workouts the other days of the week in a fasted state. There is strong
research showing this, along with other new science based methods, have
been shown to maximize leptin sensitivity --- which will skyrocket the
results of a cheat day.
6. Drink 50 to 75 ounces of filtered water before noon. This will help prevent
dehydration, set up the digestive system for a healthy binge, and prevent
early day cravings.
7. Don’t weight yourself for at least 2 to 3 days after your cheat day. This will
keep you psychologically in the right spot because any weight you’ve
gained is just water weight from carbs. You should be one to three pounds
lighter a few days after you cheat day if you’re doing things properly and
using the next trick…
8. Try to avoid a lot of alcohol when cheating. This can mess up the
metabolic and hormonal effect you’re trying to accomplish.
9. Try to avoid a lot of deep fried foods and high fructose corn syrup. Deep
fried foods are basically void of any nutritional value and therefore don’t
provide any metabolic or hormonal benefits for the cheat. HFCS has been
shown to potentially block or negatively impact leptin levels. Again, it’s a
cheat day so you don’t have to get anal, but little tricks like this can really
help.
10. Plan for extra water the day after a cheat day. Remember the extra water
your body will carry (from all the carbs) the next day. That’s why you hear
people always talking about “carb-bloat” the day after cheating. Water is
great damage control to get you back on track.
2. Shiver your way to fat loss. Short term cold exposure has some
unbelievable benefits. Research shows it stimulates BAT (brown adipose
tissue or stubborn fat) to burn glucose as heat. It can also help release
fatty acids. Without getting too scientific, it’s basically fat that burns fat.
Weird, I know – but effective. Here’s how it’s done:
• Take a Cold Shower. At the end of your shower turn the water as cold as
you can handle it and let the cold water run over your neck and shoulders
for 30 seconds or longer. If you start shivering you know you’ve done it
long enough. The best times to do this a
re
after a workout, early morning or late
evening.
Here are a couple quick tips I’ve read about (both of these are from the book,
“The 4 Hour Body” by Tim Ferris), which have been show to help lower blood
sugar and keep insulin at bay to enhance fat loss.
2. Certain types of cinnamon just before or during meals can lower the
glycemic index of a meal up to 29%! Saigon is the best and Cassia comes
in second. Consume no more than 4 grams per day. 1½ teaspoons taken
4 times a day. This needs to be freshly ground or use the raw sticks that
roll up like a scroll.
SUPER “Sneaky” Rapid Fat-Loss Trick #10:
If you just eat more vegetables, you can help control bad estrogen levels inside
your body.
Unhealthy estrogen levels give you man boobs and make you store more belly
fat if you’re a guy. If you’re a female this can lead to depression, mood swings,
and more accumulation of hip and butt fat.
It can also act as an immunostimulant, which means it can naturally “boost” your
immune system.
Wikipedia even touts this ingredient to have various potent anticancer properties.
In other words, eat these specific veggies with things like wild caught salmon, krill
oil, egg yolks, nuts, olive oil, or coconut oil.
If you’ve ever worked your ass off to look great for a vacation, deadline, or event
it can be REALLY frustrating if you end up looking “soft” or flabby.
So here are a few small “tweaks” you can make in your nutrition plan about 5
days away from an event or deadline (or whatever you want to look great for) that
will begin the process of removing any access water that’s underneath your skin
so you look “tighter” and more firm than normal.
If you’ve worked hard to lose a lot of fat, this will ensure you’ll be dialed in and
looking your best.
As always, make you consume a ton of veggies and eat a lean protein source in
every meal, no matter what plan you’re following.
A lot of dieters do the same portion control mistakes around healthy fats.
Don’t get me wrong… healthy fats are essential and will support your fat loss.
But remember that a single tablespoon of coconut or olive oil packs 120
calories – and going overboard is really easy.
Let’s say that you “forget” to use a tablespoon to carefully portion control your
healthy oils.
You might end up using 2 tbsp. to cook your eggs in the morning instead of one,
and might repeat this mistake by putting 1 more tbsp. of olive oil than you’d want
on your salad for lunch, and use 1 more tbsp. of coconut oil to cook your steak at
night.
Without even noticing, you’ve just added a whopping 360 calories to your
daily intake.
For some people, this may just be the difference between fat loss and
maintenance.
Carefully monitoring your fat and calories consumption will help you reach your
goal weight faster.
Had you told me that a couple of years ago, I would have probably laughed at
you – thinking it was a joke.
But after the research I did lately, I know that this is a very serious concern.
How can bottled water be fattening if it contains 0 calories, and no ingredients
except water?
You see, plastic bottles leach a chemical called Bisphenol A – or BPA – in the
liquid it contains.
In the last years, BPA has been identified as a toxin that can mimic your
estrogen.
What happens when this plastic enters your body is that it stimulates
your estrogen production in an artificial way.
• Low testosterone levels (in men, but also women which also need it)
• Fat gain and increased size of your fat cells
• Excessive menopausal symptoms for women over 40
• Water retention
• Bloating
The longer your water bottle is exposed to sun, manipulation and air, the more
BPA leaches in your water.
The "funny" thing is... in those BPA-free bottles, BPA has been replaced by
Bisphenol S – or BPS – which basically shows the same Estrogenic Activity.
In other words, no plastic is completely safe for use, and can potentially affect
your estrogen hormone and slow your weight loss down.
I know this sounds scary, but there are things you can do:
I'm still working on it, but I'm gradually replacing plastic tools for other materials
inside my kitchen.
SUPER “Sneaky” Rapid Fat-Loss Trick #14:
I'm talking about the over-exercisers, under-eaters and motivated people that
suffer from a broken metabolism.
You may have heard about the "starvation mode". About a "metabolic slow
down".
These are all the same, and simply mean that your body slows down your fat
loss in order to keep its fat reserves in famine times.
Step 1: take your body temp (in °F) first thing in the morning, for 4 straight days.
If your body temp is around 98.1-98.6 °F, your metabolism is just fine and you've
been resetting it properly by eating enough.
If it's lower than that, your metabolism and ability to burn body fat has slowed
down by 20 to 50% and you need to execute Step 3.
Step 3: increase your food intake for a couple of days, until your morning temp is
back to around 98.1-98.6 °F.
I won't go in the science behind it. Let's just say that your body temperature is a
perfect indicator to the health of your metabolism.
Turns out that you can portion control all the foods in the world without
any tools.
Here’s how:
And here are some guidelines on how much you should eat of each
macronutrient:
Men
Women
Studies showed that 100% of all women surveyed in the US suffered from
serious cravings.
Here’s the step-by-step guide to make sure you never crave these foods again:
2) Refer to 1).
That’s it.
If these foods that trigger crazy cravings are in your house, you’ll eventually eat
them. Trust me.
Now, that does NOT mean that you can never have a cookie or a bowl of ice
cream again in your life.
But if you have any interest in getting rid of your fat, you have to EARN
your treats and sweets.
So make sure that your house is free of these foods that can sabotage your
results, and when you earned the right to earn them, make sure that you:
• Buy small quantities and finish the entire thing – or you’ll stress over what
will happen with the leftover
• Invite people over and share your treat foods with them
• Throw away the leftovers if that’s what it takes
• Eat out and don’t bring any junk at home – another great technique that
works perfectly for me
If you follow the trick #7 on cheating, make sure that you never keep cheat foods
around, except on your cheat day.
It requires discipline, but you’ll thank me later J
There is a powerful strategy that I only use a few times per year (like, right now,
during the holidays) that’s the BEST tip I can give you for avoiding Turkey Day
fat-gain.
In fact, this little “secret” I’m going to share with you has had a way more of
positive impact on my body and life of ANY exercise or nutrition tip.
Believe it or not, it can also be the simplest and easiest way to predict your future
results (in any area of life) with precise accuracy.
I know that sounds weird, but you’ll see exactly how this method can work
it’s magic on YOUR life in just a second.
But first, I want you to know that EVERY successful mentor and role model that
I’ve ever known or worked with (in any area of life) has consistently used (and
recommended) this ONE strategy.
And ever since I dedicated myself to consistently doing this, I’ve seen EVERY
area of my life have improve; physically, mentally, spiritually, financially and
emotionally.
It’s based off something called, The Law of Association, which states, “You
become who you hang out with, or associate yourself with.”
So do yourself a favor, and write down the FIVE people in your life that you
spend the MOST time with RIGHT NOW.
Next, take a good, hard, HONEST look at this list and consider the “influence” it’s
having on your life.
Why is this so powerful?
In fact, I can 100% guarantee that the five people you spend the most time with
will have the biggest influence on the outcome of your goals in every area of life.
I’ve experienced this first hand and believe me – I’ve been on both sides of the
fence.
And every single time my success or failure is directly related to who I’m
spending my time with.
Just think about the times you’ve been with great people vs. the times
you’ve spent the majority of your time with losers or negative people.
Many authors and big shots have always said, “success is a choice.”…but it all
starts with “who” you spend all your time with.
I’ll never forget the first time I actually did this exercise and really took it seriously
over 10 years ago.
And even though I loved and cared deeply for many of these people, I still
had to make the tough decision to change it.
Since then I’ve focused on spending more of my time learning from higher level
mentors, coaches, entrepreneurs, spiritual leaders and fitness business experts.
If you’ve never done this exercise before it won’t take you long to see the light
and reap the rewards like so many others have.
The people you hang out with will determine the environments where you spend
all your time -- and this will ultimately control your outcomes and your
destiny.
I’m not saying you should ditch all your friends and family if they’re dysfunctional
or abusive. Heck, during the holidays most times we have no choice.
And as much as I believe in controlling who you hang out with…I still think we
should all make our best effort to have unconditional acceptance of everybody
regardless of his or her shortcomings.
After all…every time we point the finger we always have three pointing
back at us.
But I still believe it’s in your best interest to do everything you can to spend time
with quality people who support your goals and have a positive influence on your
life this holiday season and beyond.
So don’t delay.
Use the powerful Law of Association, NOW, before the holidays hit:
1. Take out a piece of paper and write down the five people you spend the
most time with on a daily, weekly, and monthly basis.
2. Make a column that says “pros” and “cons” and start listing the positives
and negatives for all five relationships.
3. Make the necessary changes in your environments and relationships to
brighten your future, improve your quality of life…and increase the speed
of fat-loss.
It may be a big wake up call and you may need to find some new friends or seek
a mentor or coach…
…Or you may give yourself a pat on the back because you’re consistently
hanging around like-minded successful people who lift you up and improve your
life.
Either way, I’m sure you can see why this exercise is great indicator of
where your life is headed.
[Silent Giggle]
So which ones are you spending your time with? Even more important, which
one are you?
I have to admit -- I struggle weekly with certain relationships in my life so it’s not
always easy. But it’s ALWAYS worth the fight, because we ALL rise and fall to
the level of who or what we follow.
And if you’re struggling with your health or fat-loss right now, this exercise is
something you should take to heart….