How is your return on investment with your fitness and fat loss plan recently?

If I had to guess, it is probably not quite what you would like for it to be.

Maybe you got some good results a while back and things have been stagnant since, or maybe you’re sliding back and wondering how to turn things around.

Well, today I want to highlight a few vital ingredients to turn your health and fitness journey into something you are excited to conquer each day as you transform your body into its best!

Before we go further I want to break down what the ROI stands for…


Be Open

Time Investment

Let’s move on…

1. Routine

You know the tried and true saying in real estate: location, location, location.  In fitness it should be routine, routine, routine.

Everything we do and the results that we get are about routines. Good ones and bad ones.

If you only workout a few times per week and you know that getting in five to six workouts per week is what you really need to be doing, then your results are only going to be about half of what you should be getting.

If your daily nutrition is filled with about half good foods that help you burn calories and build lean, toned muscle and the other half is processed, convenient junk that makes you feel sluggish and helps keep that thick layer of fat around your mid-section, then your only getting some fat loss results, if that.

Things could be (and should be) a whole lot better.

Start by building in better habits and substituting out bad habits on a daily basis.

Instead of settling for what workouts you currently get in each week and being satisfied with what little you get, set a goal to do something active everyday, preferably six days per week on average.

Instead of skipping meals because you’re too busy or eating something that isn’t going to get you closer to your goals, set a goal to plan your meals, make better food choices and don’t fall to pressure of having a cookie at the office because a co-worker brought them in.

Listen, I highly doubt you would leave the house in the morning without brushing your teeth, fixing your hair, or putting on clean clothes because you woke up a little late.

You wouldn’t do those things because it would present you in a bad light at your job or in public, so don’t do those sorts of things when it comes to fitness by putting it off or being substandard with your health.

2. Be Open

Over the years I’ve heard people say, “I can’t,” or “I won’t,” when it comes to something that is clearly outside of their comfort zone.

Many times what I am asking them to do is simple, won’t result in their death (seriously), and won’t disrupt their life or schedule.  They simply don’t want to try something that is a new challenge to their body and fitness level or they quickly analyze their day and feel that it will take too much of their time or brain power to make an easy adjustment in order to get better results.

To that I say, “I guess you’ve got no time or willingness to get more results.”

I encourage you to be open to anything nutrition or fitness wise that is going to help you get better results.  I honestly don’t ask anything of my clients that I don’t feel like they can do with a degree of success that comes with at least a little bit of a challenge that I know will help them advance their fitness level.

Now for a little story about me being open to something new…

Recently I wanted to find a way to continue using my Nutribullet blender in the evenings when, just like I tell you, I need to be skipping out on fruit or starch carbohydrates and only take in fibrous carbohydrates with my meal.

You see, I’m used to using my Nutribullet mainly during the day when I can blend bananas, strawberries, and other fruits in with some spinach for a fast way to get those nutrients in with my meals.

I’m not much of a vegetables person, so I need as easy a way to get them in as possible.  So I decided to be open and use a cucumber to replace the fruits in my shakes at night. I figured the flavor of a cucumber (even though I have never really tasted one) would help offset the flavor of the spinach to help me out.

The first attempt was not good at all, but I kept trying and even added a scoop of orange flavored fiber powder and that did the trick!  Now I have a quick, easy, and tasty way to get blended veggies at night with my Nutribullet blender without having to use fruits.

The point of my story is that I was open to finding a way to do better with my vegetable consumption by introducing a vegetable that I didn’t have any history of liking.

I know you can find a few new things for you to do that will be better for you and bring you closer to your goals as well.  It just takes getting out of your comfort zone.

3. Time Investment

In some old nutrition consultations I would do with client’s years ago, I would present an interesting equation to them about how much time should be spent each week on working out.  Here it is below…

There are 168 hours in a week (believe it of not we all have the same amount)

If you spend 4.5 hours per week working out (45 minutes, six days per week)

That comes to 2.7% of your week should be spent working out. That’s it!

That seems really low, and it is when you compare it to people who spend way more hours in a gym per week, for some per day!

All I am asking you for is 4.5 hours per week.  Invest the time in your life to get to the point of doing 45-minute workouts, six days per week.

One of the most powerful factors in you getting results is directly correlated to how much time you spend working out.

But it doesn’t stop there.  Invest time in planning out your cardio workouts.  Invest time in planning out your nutrition plan each week.  Invest time in cooking simple meals to feed your body as well as possible.  Invest time to stretch for better flexibility and injury prevention.


You should also use me as your investment.  Remember, I’m not just the guy you show up for a few times per week to work you out.

The more feedback and questions you can give me about what you are doing well and not so well with the more I can help you achieve your goals.

Don’t be afraid to ask.

Fitness ROI

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