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Changing Habits

It seems most people these days want to lose weight. They wake up one day, look at themselves in the mirror and make the decision to drop a bunch of pounds. They do some research on the internet and they decide that extremely low carb is best for them (1:31).

People who jump right in like I’ve described tend to want to lose the weight faster than humanly possible. They don’t really want to do the work long term. They think they can make some drastic changes and the rest just happens. This unrealistic approach only leads to frustration and at some point they quit. The mindset has to change (2:28).

Losing weight requires focus, dedication and effort. It is achievable if you focus on being consistent. Consistency with eating and training are the correct paths to losing the weight (3:54).

The only reason I am not currently shredded is my lack of consistency. I admit it. I have not been as consistent as I should be. I start something and don’t finish it. It disappoints me a great deal (4:28).

What limits your thinking? You need to try to figure that out. Once you have that understanding you can craft a program that gets around that limitation (5:48).

Setting goals is the second step to adjusting your mindset after figuring out your limiting beliefs (6:45)

The weight on the scale is meaningless. Body composition is the goal that makes the most sense and here is why (9:15)

The important takeaway here is to have smaller goals that lead you to the larger goal. This gives you some motivation. We all like accomplishing goals. When we are doing well we continue and when we are not we tend to quit. There is simply more time to adjust when things are handles as I just described (10:08).

Cardio is yet another tool to take the fat off your body. Some people can get away with doing no cardio at all while others need to do cardio in order to lose the fat.  When doing cardio you once again need the right mindset. This is definitely a less is more situation (13:18)

Tip of the Show

When it comes to changing your physique, consistency is the key at every step. Be consistent with your eating and you will see results. Be consistent with your training and you will see results. Be consistent with your tracking efforts and you will see results. Consistency is the key to everything you want to achieve. Consistency is what holds everything together.

No Baloney Moment

What eating style you use is a personal preference. I say pick one that you will do on a consistent basis. If what you choose is too difficult for you to execute you will be setting yourself up for failure. Do what comes natural to you. For me, I get the best results on a moderate to low carb eating plan. I’ve done great on extremely low carb plans, but I find that I cannot be consistent. Today’s No Baloney Moment is reminding you that the best approach is the one you will stick to with consistency.

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Surviving a Fiery Crash

Who is Collin DuCharme?

Collin is a fitness industry professional and is currently coaching a nationally ranked powerlifter. He loves experimenting and trying new things in the gym. He is a real leader and believes in leading by example. His story is motivational because he explains how his training saved his life when he was hit by a drunk driver and his Jeep burst into flames on the highway.

“I'm not a do as I say, not as I do kind of person.” – Collin Ducharme (2:16)

How Collin Got Started at the Age of 16

Collin discusses how he started training due to a JROTC program he was involved with. He was put in charge of 30 kids. He wanted his group of 30 to pass the annual physical fitness assessment. He did some research and realized how much knowledge was available to him on the internet.

“I started looking up the best way to get better at push ups.” – Collin DuCharme (2:43)

What excites Collin about the fitness industry?

Collin tells us that when he realized how much there was to learn he got excited because he loves learning. He found out that he knew very little about supplements, so he began to study that topic. He realized that the fitness industry changes, but that as a result, it is something where you will always be learning new things. He actually used the internet to find a lot of the information he was learning (which 10 years ago was much harder than it is now).

“Back when I started the forums I use now were very well hidden.” – Collin DuCharme (4:18)

What is the most important thing he learned?

.He has experimented with almost every method of eating and he realized that how you've been trained to eat as a child is probably what you should eat now. If you grew up eating potatoes then that's what your body will likely appreciate the most. Listen to your body because until you realize what works for you, you're not going to achieve the results you want.

“I grew up every day eating a pot of rice” – Collin DuCharme (5:48)

The activity you choose can shape your body

“It is interesting how what sport you choose, what activity you do on a regular basis shapes your body” – Mike Mahony (11:28)

How to motivate yourself to train

Collin refers us to his car accident as his motivation to train. As he was stuck in his Jeep and people just stared at him, he realized he had a reason to live (his wife) and so he managed to get out of that burning vehicle. He feels that if he had not been training regularly he would never have made it out of the vehicle. We all need to be prepared for eventual issues.

“My car was on fire. I had to pull myself out. ” Collin DuCharme (13:04)

How has training changed since the accident?

Collin teaches us that we need to work on body parts we would normally ignore because the entire body works as a unit. We need to improve our weaknesses before we build muscle.

Tip of Show

“When trying to lose weight, the most important variable is what you eat.” Mike Mahony (32:56)

No Baloney Moment

“Cardio is just one tool in your tool belt.” Mike Mahony (33:22)

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Shredders on a Mission

Who is Suzette Mayne?

Suzette Mayne is a 48-year-old mother of four. Her 10+ year journey in fitness and weight loss started when her youngest child was 2 and she weighed 240lbs. The next 18 months saw her lose over 90lbs through sheer hard work and determination. Today we hear her inspirational story and she shares her best and worst moments on that journey.

“It’s a journey of the mind before it is of the body.” – Suzette Mayne (1.25)

How to overcome obstacles, maintain focus and stay consistent

Suzette goes into detail about what a crucial part your mind plays when it comes to being motivated, consistent and making a commitment to yourself. You need to have that end goal in mind and know what you want to achieve, but you have got to break it down into manageable chunks, work on losing the next 5lbs and the next, and the next. That way you get yourself moving in the right direction and don’t get overwhelmed by the task ahead.

“Making that commitment to yourself, I’m doing this and nothing is going to stop me and there is no option to quit.” – Suzette Mayne (6.22)

Suzette’s biggest motivations and inspirations

The biggest motivation for us all to keep working out is feeling good. Of course, we all want to look good on the outside but it’s all about feeling good on the inside too. It’s a circle, if you work hard at your training you feel good on the inside, you see your muscles grow and allow yourself to feel good on the outside. Suzette talks us through how she found some inspirational people, podcasts and blogs online when she first started her journey and where that lead.

“Everybody needs to get to the point where they are self-inspired.” – Mike Mahony (21.29)

Advice for those out there just starting their journey or are finding it hard to stay on track

Life will always give you the opportunity to give up, sometimes life will throw problems at you that you must deal with. It might be your health, it might be family, friends or your relationship but you have got to stay positive. When you’re not feeling good mentally and physically it can give the chance to fall back to how you were before. You need to remember you will get through these bad times and so long as you never quit you will get positive results.

“If you're having a setback in your life, use that as a springboard to come back stronger and better than before.” – Suzette Mayne (38.15)

Tip of Show

“Always arrive at the gym with your workout prepared ahead of time.” Mike Mahony (41.15)

No Baloney Moment

“Creatine – this is a supplement that can be quite helpful for some people. While other people report absolutely no results at all.” Mike Mahony (41.49)

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An Introduction to the Fitness Freedom Podcast

In this introductory episode of the Fitness Freedom podcast, I explain who I am, my personal fitness journey, what this show is going to be about, and how it's going to help you find fitness freedom.

Tip of the Show

When you're on a fitness journey, always utilize baby steps. Making big changes can seem overwhelming but committing to them for only one day at a time makes it much more likely the changes will become permanent.

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