Hey there!

Thanks for stopping by.

I know it can be challenging to obtain the body we desire. There are a lot of variables involved and it can seem daunting to think about all the things that we should focus on such as:

“What kind of workouts will help me shred fat and build muscle?”

“How should I be eating according to my body type and goals?”

“How much protein do I need?”

And

“What’s the best workout and nutrition plan for me?”

All of those things are important and have a time and place.

But I want to simplify things for you. We can’t focus on too many things at once so let me share 4 steps that will help move you towards transforming your body this summer.

it starts with structure

Since we know there are many variables with transforming our bodies it’s easy to get overwhelmed with the process.

Building a structured plan is key.

It’s important to set parameters for yourself ahead of time.

Pick just a couple of principles that you will commit to standing by.

Instead of thinking about all the things you should be doing, start with no more than 2 things that you will do.

Here are some examples,

“I will do strength training 3 days per week and conditioning 2 days per week” and
“I will not eat sweets during the week but I will be flexible with it on the weekends”

or

“I will do a full-body workout Monday-Friday” and
“I will make sure to get protein in with each meal but not worry too much about how much I’m getting in at each meal”.

When deciding what your principles will be you may want to consider a couple of things:

Are these things that I am willing to do and stick with for X amount of time?
Are these things that are challenging enough to move me forward but are not too challenging where I feel like I can’t do them and give up?

We don’t want to set principles just to restrict and put rules on ourselves. They should be things that will motivate us to take steps towards transforming our bodies this summer.

Again, don’t get bogged down with the 101 things you should be doing but focus on a couple of things you will start doing or add to what you are currently doing. Create habits by nailing these principles first, then build upon them and add new ones later.

So I challenge you:

Set 2 principles for yourself that you are willing to do
Write them down
And make a commitment to stick with it

Don’t complicate it any more than that right now.

2. Consistency plays a major role

Once we have our principles in place it’s important we are consistent with sticking to them.

The best plan in the world does nothing for you if you can’t stick with it.

I suggest setting a short-term time parameter on your principles so you do not get overwhelmed thinking that this is how you have to live forever.

The idea is to take 2-4 weeks with these new habits, practice them consistently and then decide what sort of tweaks to make.

Let’s say you decide to cut out sweets completely for 4 weeks.

After you have gone through the 4-weeks you may decide that you hate it and want to have sweets in your life. That is completely fine.

Now you can make adjustments and go from eliminating sweets completely to limiting consumption to a couple of times a week or so.

3. Discipline brings it all together

Using the example above with eliminating sweets for 4 weeks, the idea was never to cut them out of your life forever.

The idea is to restrict something for an extended period of time to develop discipline to make better decisions regarding it in the future.

Now that the sweets have been cut out completely for an extended period of time, you now know what it feels like to be without it and to have victory over it. From here you will be able to have better balance with eating sweets and not eating sweets.

You can go from not having sweets at all to setting parameters on having them twice a week, only on occasion or whatever you decide works for you.

What we want to avoid, after coming off of 4 weeks with no sweets, is going into a free-for-all state and having as many sweets as we like. We have now built self-control through discipline; keep it strong by setting these new parameters for yourself.

Building discipline can create freedom.

Have you ever heard that when we choose what is hard life becomes easier and when we choose what is easy life becomes harder?

What that means is the more we put ourselves in uncomfortable situations that help us grow the more comfortable we become with being uncomfortable. And the more we choose what feels good and easy like skipping workouts, eating junk and watching TV the harder it will be to change those things and the further away we will be from hitting our goals.

I recently watched an interesting video on this. You can find that HERE. It’s so ironic that this video popped up on YouTube when I felt that I couldn’t focus on writing this blog and wanted to go play video games 😂.

4. accountability makes for everlasting change

When we have somebody on our side who we know we can count on, is in the trenches with us or at least by our side supporting us our odds for succeeding increase dramatically.

In fact, The American Society of Training and Development (ASTD) did a study on accountability and found you have a 65% chance of completing a goal when you make your commitment to somebody. And if you have regular accountability check-ins with this person you will increase your chance of success by up to 95%.

Simply having a goal in mind does not do much for us to achieve it.

Writing the goal down and making a plan to achieve it dramatically increases our odds of obtaining it.

But when we add in an accountability partner to the mix our odds of hitting our goal increase exponentially, upwards to 95% research says.

So whether this accountability partner is your workout partner, a friend, your spouse or your coach 😉 having someone we know will check in on us, motivate us and who we don’t want to disappoint may be the key factor missing to dominate our fitness goals this summer.

Conclusion

There are countless things we can get overwhelmed with when trying to better our health such as:

Getting into a rhythm of regular exercise
Knowing what to eat and how much
Having the discipline and motivation to simply do it

And we can’t worry too much about all of those things upfront.

Simply start with a structured plan that you can follow, practice it consistently, build discipline that is freeing and have somebody to rely on that will keep you going.

If you start by taking these 4 steps into what you are currently doing it’s going to make a dramatic difference, I promise you that.

There’s no magic formula.

There are no secrets to obtaining the body you desire.

It just takes some commitment with a plan of action on how you are going to get there.

Where do i go from here?

Embarking on a journey to transform your body this summer should be fun and exciting but don’t let yourself get stressed out by trying to figure everything out on your own.

How many times have you been on the beach trying to enjoy the sunshine but feel uncomfortable in your own body?

How many times have you been stressed out about your eating habits, exercise habits or lack thereof when all you want to do is make a change but feel lost?

Please, let me help you. I’ve been there before and I’ve helped tons of people do the same thing.

In my brand new Summer Shred program I’ve put together a structured plan with accountability to help you obtain your desired body this summer.

The mission of CK Fitness is to empower men & women to live a healthy lifestyle.

And in this program, with a new lesson each week, I teach you how to take control of your life by building healthy habits (one or two things at a time) and working toward transforming your body this summer.

This is an all-online program where you get to schedule the workouts on your own time and do them all at home.

You will have a proven system to follow without having to think about what you should and shouldn’t be doing.

In just 30 minutes a day, 5 days per week, for 8 weeks you can make a drastic positive change in your body this summer.

If this sounds like something that could work for you and you are ready to make a positive change in your body this summer then drop your phone number below and I, Coach Kyle, will shoot you a text to chat further.

Stop trying to do it all on your own and let me help you. If you decide this program isn’t for you, I hope that you are at least able to get some tips on how to move forward on your journey after chatting with me.

Drop your phone number below and let’s chat about this.