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josiahfitness Josiah Novak @josiahfitness mentions
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10 Lessons That Fitness and Business Have Taught Me - 1) You’re gonna feel the burn and deciding ...
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10 Lessons That Fitness and Business Have Taught Me - 1) You’re gonna feel the burn and deciding to come back for more will determine your success. Most people quit at the first sign of discomfort - 2) There’s no such thing as the perfect plan. You will fail. The only thing guaranteed is failure. ... 10 Lessons That Fitness and Business Have Taught Me
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1) You’re gonna feel the burn and deciding to come back for more will determine your success. Most people quit at the first sign of discomfort
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2) There’s no such thing as the perfect plan. You will fail. The only thing guaranteed is failure. Failure leads to success if you learn from it
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3) Most people aren’t going to work hard. If you commit to hard work you will see results
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4) Never compare yourself to others - unless it’s to compare notes and share ideas. Collaborate don’t compare
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5) Hire a mentor who pushes you to collapse time and get stuff done faster. It will help tremendously
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6) Good things take time. You can get fast results but keeping them is where things get real
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7) You’ll never know it all. If you’re the smartest one in the room - you’re in the wrong room
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8) Reps, reps and more reps - that’s how you get better at anything
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9) Habits and rituals will lead to accomplishments
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10) Showing up daily is literally the best advice on planet earth
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What are you focused on with your health and career right now? Let me know in the comments
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#Mealplans #diets #dietplan #dietssuck #mealplan #mealplanforyou #fatlossmealplan #weightlossmealplan #fatloss #sixpackdiet #absdiet #abs #dietplanforweightloss #dietplanforfatloss #sixpackabsdiet #josiahnovak #thetruetransformation
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Do you ever feel like you need a change? Something to get you going again? . Read this if you’re looking ...
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Do you ever feel like you need a change? Something to get you going again? . Read this if you’re looking for that “new” thing to spark your motivation . When you start a new routine it can be tough to get going . Change is hard at times . I remember when Michael Scott left the Office . That ... Do you ever feel like you need a change? Something to get you going again?
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Read this if you’re looking for that “new” thing to spark your motivation
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When you start a new routine it can be tough to get going
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Change is hard at times
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I remember when Michael Scott left the Office
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That change was BRUTAL
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Momentum can slow down and it can become a grind pretty quick
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Here’s the thing...and this might be tough to hear (but it’s the TRUTH)
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Success is built on the daily rituals and habits that you do over and over again
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It can be boring at times
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It can definitely seem like a grind..and that’s because it is
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Why do you think it’s more common to be overweight, divorced, and living paycheck to paycheck?
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Its because those areas in life involve doing the “boring” stuff over and over again
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The flashiness and excitement that you see around “new” and “fun” stuff is just a mirage
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That’s like watching the Sportscenter Top 10 plays and thinking that spectacular plays happen all the time
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Nope
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They probably happen less than 1% of the time
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Most of the time it’s the simple, effective and boring stuff that gets the most results
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There are plenty of ways to spice up the boring stuff and a good online coach (like me) will help you do that effectively
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However, if you’re always looking for the latest and greatest new thing
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Or if you aren’t willing to stick to an effective plan because it gets hard at times
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And if you’re always blaming a lack of certain things for your shortcomings then you’re completely missing the truth
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The truth is in the work
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The results are in the daily efforts and consistency
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Today my advice to you is this...take a look at your life and the areas you want to improve
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Where are you avoiding the “boring” stuff? .
What parts of your life are constantly jumping from one plan to the next?
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Those are the areas you need to buckle down and commit the process
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Have an awesome Tuesday!
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#Mealplans #diets #dietplan #dietssuck #mealplan #mealplanforyou #fatlossmealplan #weightlossmealplan #fatloss #sixpackdiet #absdiet #abs #dietplanforweightloss #dietplanforfatloss #sixpackabsdiet #josiahnovak #thetruetransformation
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Do THIS and BURN BODY FAT QUICK! - Now that I have your attention... - Ever wonder why you're not ...
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Do THIS and BURN BODY FAT QUICK! - Now that I have your attention... - Ever wonder why you're not losing fat as fast as you'd like to? - You're working out and eating healthy. - You've been really consistent but the fat just hangs around like the crazy ex you can't seem to ditch. - It can ... Do THIS and BURN BODY FAT QUICK!
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Now that I have your attention...
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Ever wonder why you're not losing fat as fast as you'd like to?
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You're working out and eating healthy.
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You've been really consistent but the fat just hangs around like the crazy ex you can't seem to ditch.
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It can be really frustrating.
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Well, let me let you in on a little secret.
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Let's say you spend 1 hour in the gym 5 times per week...
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That's 5 hours out of 168 hours in the week.
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Which means...what you do OUTSIDE the gym has a HUGE effect on how fast you lose fat.
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Most people sit at a desk for 6-8 hours per day. They commute in their cars for an hour and then watch TV for an hour or two at night. -
That's a ton of sitting around.
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And sitting around burns minimal calories.
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The activity you do outside the gym is referred to as NEAT.
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Which stands for Non-Exercise Activity Thermogenesis.
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So if you're a construction worker constantly moving around and hauling materials - you'll burn more calories than someone who's sitting at a desk all day.
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Ever wonder how my clients lose fat so quickly?
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Well now you know the secret!
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Our NEAT is the true secret weapon.
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There's many ways to increase your NEAT every day that don't require you to completely change your routine.
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For example - you can take phone calls standing up. Standing for one hour burns around an additional 90-100 calories.
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Doesn't seem like much, but let’s say you do an hour of standing instead of sitting each day-- that's 700 calories burned in a week and 2800 burned in a month which could result in an additional 8-10 lbs of fat lost per year!
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Pretty crazy right?
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If you want more NEAT strategies - Send me a DM
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#Mealplans #diets #dietplan #dietssuck #mealplan #mealplanforyou #fatlossmealplan #weightlossmealplan #fatloss #sixpackdiet #absdiet #abs #dietplanforweightloss #dietplanforfatloss #sixpackabsdiet #josiahnovak #thetruetransformation
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What’s your favorite city? . (Swipe to see some of today’s workout) . There’s something about ...
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What’s your favorite city? . (Swipe to see some of today’s workout) . There’s something about trying a new gym that makes my workouts better. Hence why I love travel workouts. I had nothing planned for today’s workout so I hit my homie @jeremyscottfitness and pieced together a fun and ... What’s your favorite city?
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(Swipe to see some of today’s workout)
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There’s something about trying a new gym that makes my workouts better. Hence why I love travel workouts. I had nothing planned for today’s workout so I hit my homie @jeremyscottfitness and pieced together a fun and challenging workout
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Part 1:
Kettlebell Rows Superset with Kettlebell Push Ups - 10 reps of each then 9 then 8...all the way to 1. Do this for time but keep reps quality!
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Part 2 (no video)
5 minutes straight of one leg split squats - 20 reps each leg then switch for 5 minutes straight
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Part 3: Arms and Pull Ups (no video) 50 total pull ups and 4 sets of curls and pressdowns
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Last: ABS
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Pick 3-4 movements and go till 1-2 reps shy of failure. Quick and simple
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Now I’m hitting the sauna/steam room. I need a Moscow Mule
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Btw - BEAR DOWN CHICAGO BEARS !
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Who’s your favorite football team?
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#sundayfunday #sundayworkout #absworkout #chicago #chicagobears #fitnesscoach #weightlosscoach #truetransformation #truefitness
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TRUE BEGINNINGS . Imagine building your dream home . The temptation to worry about decorations, upgrades and whether or not to put a sauna in right away would be very strong . Ensuring that your builder is using the right materials, that the layout makes sense for safety, economics ... TRUE BEGINNINGS
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Imagine building your dream home
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The temptation to worry about decorations, upgrades and whether or not to put a sauna in right away would be very strong
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Ensuring that your builder is using the right materials, that the layout makes sense for safety, economics and overall longevity of the home plus other “boring” details are typically forgotten or simply ignored and left to the “professionals”
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This is similar to jumping into a fitness or body transformation plan. There are lofty expectations and the focus is on which supplements to take, which diet is the best and which meal plan will you the fastest results
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There’s rarely a strong foundation set prior to starting a new routine. It’s no wonder that most people fail when it comes to health and fitness. The beginning of your transformation must be handled with care. Your foundations and blueprint must be clearly outlined and understood
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I’ve seen a gap in the fitness industry for quite some time. Most people just jump into a program with no idea whether or not that program is going to work for them and their unique problems
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After seeing many people fail over and over again I decided to create a program that would serve as your starting point before choosing the path best suited for your goals
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TRUE Beginnings will be the foundation that is missing in the fitness industry. You will go through a 30 day program that will educate you, build an accountability system and map out a clear path for you to reach your health and fitness goals. You will gain truth, clarity and understanding around what works and what doesn’t
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There won’t be anymore starting over after you build a foundation that stands the test of time. You will feel empowered, confident and driven to achieve the results you’ve always wanted in your body, life, relationships and legacy
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Are you ready? The doors open next week. 100 spots only for TB1
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#truebeginnings #truetransformation #fitness #lifestyle #fitnesscoach #truth #true #fatloss #health
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<span class="emoji emoji2705"></span> GET BACK IN SHAPE - FREE PLAN <span class="emoji emoji2705"></span> . Most people go into the weekend with the “I’ll wait till Monday” ...
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GET BACK IN SHAPE - FREE PLAN . Most people go into the weekend with the “I’ll wait till Monday” Mindset. It’s time to change all that . Think of your weekend as your opportunity to get ahead. That way when Monday rolls around you’re already 2 days ahead of everyone else. I’m gonna help you ... ✅ GET BACK IN SHAPE - FREE PLAN ✅
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Most people go into the weekend with the “I’ll wait till Monday” Mindset. It’s time to change all that
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Think of your weekend as your opportunity to get ahead. That way when Monday rolls around you’re already 2 days ahead of everyone else. I’m gonna help you do that this weekend with my simple “Get Back in Shape” Kickstart Plan
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In our upcoming True Beginnings Program (we open the doors next week) you’re going to get the blueprint on creating a health and fitness routine that will last a lifetime. Part of that blueprint will involve building habits that are crucial to long term success. Here’s part of that outline to help you kickstart your fitness goals
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✅ Start your day with fast gratitude. Take 1 minute and think of 3 things that you’re grateful for. This instant dose of positivity will make you feel good and help you establish an energized mentality to kick off the day
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✅ Build your meals around protein. It’s much harder to over-eat if you have a nice protein portion at each meal. Protein fills you up and helps you stay full plus helps build and retain muscle (very important when it comes to getting back in shape. 1g per pound of goal bodyweight works well for most
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✅ Train your full body 2-4 times per week. You’ll be shocked how well (and how fast) your body will adapt and grow stronger when increasing the frequency of training your body parts. Full body workouts 3x per week works well - try it
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✅ Drink 3 liters of water or around that much each day. Especially if you’re staying active and working out. Water is incredibly important
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✅ Get your sleep. I promise this will make a huge difference in how well you can stick to a plan. Sleep is beyond underrated. 7-8 hours is great. I get about 7 per night. But on the occasional night I can get 8 - I feel a BIG difference. Get your sleep
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If you start with these 5 habits and I promise you’ll see and feel a noticeable difference. Start this weekend and by Monday you’ll be rocking
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Need more help? DM me today and I’ll send you my coaching application - our spots for September are almost full so send it soon. Or you can check out our True Beginnings program next week!
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INSANE Transformation . My client Stacy came to me eating less calories than my 4 year old son (who ...
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INSANE Transformation . My client Stacy came to me eating less calories than my 4 year old son (who also needs to eat more btw haha) . His “coach” had him on a crash diet and a torturous workout routine to add to the suffering. Shockingly Stacy was able to work through things but his body just ... INSANE Transformation
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My client Stacy came to me eating less calories than my 4 year old son (who also needs to eat more btw haha)
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His “coach” had him on a crash diet and a torturous workout routine to add to the suffering. Shockingly Stacy was able to work through things but his body just wasn’t responding
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Being undernourished and overtrained was wrecking him mentally. I could hear the suffering in his voice as he told me about the plan he was trying to follow
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After bumping his calories UP and lowering his cardio/output,Stacy began to transform big time
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It wasn’t long before he was eating double what his prior coach had him doing. And his body was leaning out fast
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His energy in the gym and overall mood began to change rapidly. Stacy found that his love for fitness began to grow and he truly fell in love with the process
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All we did was focus on eating as much as possible while still dropping fat and training specifically for strength to hold onto as much muscle as he could
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Today Stacy is a fit dude with a sustainable approach to staying in shape. I couldn’t be more proud of him
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To apply for my coaching program or to learn about our True Beginnings program please send me a DM
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#flashbackfriday #fridaymood #transformation #transform #fitnesscoaching #weightlosstransformation #fatloss #truetransformation #sixpack #sixpackabs
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Are you focused on building a strong foundation with your fitness plan? . A healthy lifestyle ...
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Are you focused on building a strong foundation with your fitness plan? . A healthy lifestyle starts with telling yourself the TRUTH . The truth about what’s holding you back and why you haven’t reached the levels you want to reach . TRUE BEGINNINGS opens its doors next week . In the ... Are you focused on building a strong foundation with your fitness plan?
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A healthy lifestyle starts with telling yourself the TRUTH
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The truth about what’s holding you back and why you haven’t reached the levels you want to reach
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TRUE BEGINNINGS opens its doors next week
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In the meantime here are 10 Ridiculously Simple Truths That Will Make Being Fit Much Easier For You ---
1) There is no perfect diet - eat healthy foods 80-90% of the time. Control your calories. Eat enough protein (.7-.8g per pound) - enjoy some pizza once or twice a month (or every day if you wanna make a healthy version)
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2) Lifting weights helps keep your body strong so that when you're old you can take a crap and not need help - do it.
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3) Eating healthy fats is awesome but it won't make you lose fat automatically. That bulletproof coffee stuff only works if you set your calories correctly and get into ketosis. Otherwise you're just a guy or girl putting butter in your coffee
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4) Cardio is good for you. Makes you better in bed. ---
5) Being healthy is kinda important - so eat your green veggies, some fruit and drink plenty of water. Or don't and die young. Your choice.
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6) You don't need to train everyday. Unless you love it. Then do it.
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7) Don't believe any supplement hype. The earth is not flat and no that pill won't turn you into Hugh Jackman
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8) Ladies - the Kardashians had surgery - just accept that it will take hard work or cash to build a curvier body.
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9) Fitness and health is never something you stop taking care of. Just accept that. Find something you enjoy that keeps you active and strong.
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10) Looking good naked is not overrated. Quit lying to yourself
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Get ready for TRUE BEGINNINGS - the doors open next week
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Comment below if this post helped :) .
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#Mealplans #diets #dietplan #dietssuck #mealplan #mealplanforyou #fatlossmealplan #weightlossmealplan #fatloss #sixpackdiet #absdiet #abs #dietplanforweightloss #dietplanforfatloss #sixpackabsdiet #josiahnovak #thetruetransformation
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"Hey Josiah - how do you stay motivated?" - First and foremost, I'm not always motivated. In fact, ...
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"Hey Josiah - how do you stay motivated?" - First and foremost, I'm not always motivated. In fact, motivation is a rare thing for me these days. - Instead, I've become driven to help young parents and successful professionals learn how to get lean for life so they can be an incredible example ... "Hey Josiah - how do you stay motivated?"
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First and foremost, I'm not always motivated. In fact, motivation is a rare thing for me these days. -
Instead, I've become driven to help young parents and successful professionals learn how to get lean for life so they can be an incredible example for their kids.
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See, I had a father who worked out a lot, but due to his abusive nature and his struggles with alcohol, I was driven to workout in order to defend myself and eventually be able to win in a fight against him.
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I had zero confidence due to my home life, but I knew that fitness gave me an edge when it came to life.
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Years later fitness became a major source of therapy for me as I dealt with the loss of a business and the childhood abuse that had been swept under the rug.
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Fitness eventually led me to build the confidence and humility that attracted my wife - who is now the mother of my two kids and the rock of our family.
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Looking good, feeling strong and being in great shape gave me life and now I want to teach this to people who are driven and determined to become the incredible person they were meant to be. I truly believe fitness is the most powerful tool we have when it comes to being our best self.
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Plus, when you have kids - don't you want to be their hero? Imagine them saying "Mom and Dad weren't healthy and I wish they had been better examples"
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That just hurts to even think about.
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After having a rough childhood - the last thing I want for anyone is to have to go through what I did. I know being healthy and fit can have a tremendous positive impact on the lives of my clients and their families.
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Hence why I don't worry about motivation. I am committed to this movement and there is no plan B. I'm driven to change lives because I know how much potential people have.
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I hope this helps.
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Send me a DM if you’d like to apply for my coaching team - talk soon :)
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Peace
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#Mealplans #diets #dietplan #dietssuck #mealplan #mealplanforyou #fatlossmealplan #weightlossmealplan #fatloss #sixpackdiet #absdiet #abs #dietplanforweightloss #dietplanforfatloss #sixpackabsdiet #josiahnovak #thetruetransformation
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After 8 Weeks working with me online one on one my client Scott drastically cut belly fat and improved ...
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After 8 Weeks working with me online one on one my client Scott drastically cut belly fat and improved his strength in the gym . Most importantly Scott learned how to set up a lifestyle that gave him results and enjoyment . Yes, he had to practice discipline coupled with consistency. He ... After 8 Weeks working with me online one on one my client Scott drastically cut belly fat and improved his strength in the gym
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Most importantly Scott learned how to set up a lifestyle that gave him results and enjoyment
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Yes, he had to practice discipline coupled with consistency. He had his rough days too, but he stayed consistent and now has the habits in place to keep his results forever
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If you’d like to chat about your goals and get help outlining a plan - send me a DM
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#macros #diet #getstrong #trainsmart #onlinecoaching #fitnessmotivation
#weightlosscoach #weightlosssupport #weightloss #weightlossjourney #weightlossmotivation #weightlossstory #weightwatchers #losingweight #dieting #diet #fatloss #fatlossjourney #fit #fitness #fitnessjourney #fit #training #workout #health #truth #truebeginnings #truetransformation #josiahfitness
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How to Build the "Look Good Naked" Routine ---------------- Alright, we all know Nutrition and ...
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How to Build the "Look Good Naked" Routine ---------------- Alright, we all know Nutrition and Workouts both go hand-in-hand when it comes to looking, feeling and performing our best (despite our busy schedules). - I'm going to help you map out the perfect nutrition set up in the next ... How to Build the "Look Good Naked" Routine
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Alright, we all know Nutrition and Workouts both go hand-in-hand when it comes to looking, feeling and performing our best (despite our busy schedules). -
I'm going to help you map out the perfect nutrition set up in the next few weeks, but for now I want to give you the slightly easier side of things. Because, let’s face it, working out can be done anywhere and everywhere (at least that's my belief) so it’s a bit less of a challenge to start working out. Mastering your nutrition takes time...so lets get a quick win shall we?
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My Formula
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​By this point you've probably seen some of the workouts that I design. If you've followed my work for awhile you may have caught on to my methodology. I've tweaked and changed things numerous times over the past 12 years, but over the past 3 years I believe I've nailed the perfect formula for workout routines.
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Now when I say perfect, what I mean is that my routines work phenomenally well for the busy professional who wants to look good naked, feel incredible from a health perspective, but also not spend hours in the gym or be a slave to the treadmill. Plus, if you're anything like me, you probably get bored after a few weeks of doing the same stuff over and over again.
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That's where my workout formula comes in.
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The Nitty - Gritty
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So what's the formula look like?
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Well here's a quick overview (we'll cover each one over the next few days):
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​1) Being Strong is the Most Functional Thing You Can Be
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Listen up men and ladies. Being strong is a "Major Key" (DJ Khaled Voice) - nobody ever said..."naaaaww I don't want to be strong". -
The problem for most people is that they think being strong = being bulky. Not true at all. Being strong can actually make you look lean, toned, and very fit. No Ladies...it won't make you look manly. -
⬇️ MORE IN COMMENTS ⬇️
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What are the lessons you’d teach your younger self? . 21 Things I’d Tell My 21 Year Old Self: - 1. ...
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What are the lessons you’d teach your younger self? . 21 Things I’d Tell My 21 Year Old Self: - 1. Calories do count bud - but quality matters too . 2. Wearing a suit and having business cards doesn’t give you a license to stack chips . 3. Be a good listener . 4. Don’t be afraid to show your ... What are the lessons you’d teach your younger self?
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21 Things I’d Tell My 21 Year Old Self:
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1. Calories do count bud - but quality matters too
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2. Wearing a suit and having business cards doesn’t give you a license to stack chips
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3. Be a good listener
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4. Don’t be afraid to show your sense of humor - you’re funny as hell but insecurity will cripple you
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5. Tons of protein won’t do anything besides drain your bank account and health
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6. Fasted cardio is cool but not when you’re getting 5 hours of sleep
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7. Read daily
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8. If you don’t ask - the answer is always no
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9. Swagger takes time to develop. Belief in yourself fuels swagger
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10. Take care of people and profit will follow
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11. Haters will always hate - kill em with kindness
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12. You don’t need to lift daily. Expand your horizons
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13. Eat your veggies
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14. You have so much time. Use it wisely
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15. Things are never as bad as they seem. And never as good as they seem either
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16. Be creative
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17. Write daily
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18. Tracking macros is a great life skill
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18. Breakfast is so overrated. Breakfast food is so underrated
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19. Having kids will challenge you more than any amount of burpees you could ever do
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20. God has a plan. It’s up to you to execute and make solid choices
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21. Being lean, strong and fit is amazing - use it to spread truth and love
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What would you teach your younger self?
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#macros #diet #getstrong #trainsmart #onlinecoaching #fitnessmotivation
#weightlosscoach #weightlosssupport #weightloss #weightlossjourney #weightlossmotivation #weightlossstory #weightwatchers #losingweight #dieting #diet #fatloss #fatlossjourney #fit #fitness #fitnessjourney #fit #training #workout #health #truth #truebeginnings #truetransformation #josiahfitness
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Sustainable fat loss from my online coaching client. How’d she do it? . <span class="emoji emoji2705"></span> An healthy and enjoyable ...
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Sustainable fat loss from my online coaching client. How’d she do it? . An healthy and enjoyable nutrition plan that allowed her to enjoy a beer and a burger from time to time . Cookie cutter meal plan with chicken and rice 3x per day . Invested in herself by hiring an expert . Searched ... Sustainable fat loss from my online coaching client. How’d she do it?
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✅ An healthy and enjoyable nutrition plan that allowed her to enjoy a beer and a burger from time to time
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❌Cookie cutter meal plan with chicken and rice 3x per day
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✅ Invested in herself by hiring an expert
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❌ Searched for the cheapest option and tried to get everything for free
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✅ Trained at home 3-4 times per week and enjoyed a walk for her cardio
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❌ Did crazy boot camp classes that left her exhausted
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✅ Went on vacation and didn’t stress at all
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❌ Avoided social events and trips because she didn’t want to mess up her plan
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✅ Checked in with me weekly
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❌ Didn’t check in at all and expected me to chase her down for check ins
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Ready to chat about your transformation plan? Send me a DM
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#truetransformations #truetransformation #transformation #fitnesscoach #fitnesscoaching #weightlosscoaching
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LIFE IS PIZZA & VEGGIES . Everything you’ve ever wanted comes down to pizza and veggies . Don’t ...
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LIFE IS PIZZA & VEGGIES . Everything you’ve ever wanted comes down to pizza and veggies . Don’t believe me? Keep reading . Life is a journey full of opportunities to make choices. Choices and decisions that give you results and outcomes . Everyone wants favorable results but the problem ... LIFE IS PIZZA & VEGGIES
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Everything you’ve ever wanted comes down to pizza and veggies
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Don’t believe me? Keep reading
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Life is a journey full of opportunities to make choices. Choices and decisions that give you results and outcomes
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Everyone wants favorable results but the problem is that we aren’t willing to make the choices necessary to get those results
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Back to the pizza and veggies discussion...
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Pizza represents easy choices that are comfortable, give us quick pleasure and satisfy our impatience
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Veggies are the boring, sometimes painful, and often overlooked attention to detail choices that we face day to day
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Pizza is so easy to say yes to. Just like saying yes to sleeping in or skipping the gym. Or eating junk food or not saving money
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Veggies are like choosing to hit the gym, get up early, be unselfish, serve others and work hard
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Pizza is loved by all but comes with major consequences if we overindulge
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Veggies are loved by some but come with massive rewards
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Pizza is fun for a moment but then we hate life if we eat too much
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Veggies aren’t that fun, in fact they might be a bit annoying, but if we avoid them we miss a huge success opportunity
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Life is truly about pizza and veggies. You can definitely enjoy some pizza. It’s ok to indulge here and there. It’s ok to have some downtime - but if we want success in areas that matter to us - veggies need to be a staple
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If we choose veggies most of the time and then occasionally dabble with some deep dish or NY style - we have a much better chance at success
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Anyway - it’s @califlourfoods pizza night so I guess I’ve figured out how to do both! Lol
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That’s a post for another day
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#fitness #lifehacks #gyms #fitnesstransformation #bodyfit #lifeadvice #motivationdaily #truths #fitnessliving #truetruetrue #truetransformation #josiahfitness
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Want a health and fitness routine that works for you? - Read this: - 3 Tips to Get Your Fitness ...
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Want a health and fitness routine that works for you? - Read this: - 3 Tips to Get Your Fitness Gameplan in Order - 1: Understand how food works. Calories matter. They aren’t the only thing that matters but if you eat too many calories you will gain weight. Period. There is no arguing that. ... Want a health and fitness routine that works for you?
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Read this:
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3 Tips to Get Your Fitness Gameplan in Order
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1:
Understand how food works. Calories matter. They aren’t the only thing that matters but if you eat too many calories you will gain weight. Period. There is no arguing that. Most people’s activity level each day doesn’t require a lot of calories. In order to shed unwanted body fat, we need to burn more calories (fuel) than we take in each day. And we need to do that for as long as it takes to lose the fat
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Action: Take an inventory of the amount of calories you’re consuming on average (including weekends) per day
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2:
Pick ONE program and follow it for 3 months minimum. Most people handicap themselves by trying to follow 2-3 different workout routines and diets. Pick ONE. Commit to it 100% and follow it for 3 months. Even if that’s a running routine - as long as you’re committed you will see change. My suggestion is to focus first on a routine that is built around getting your bodyfat to a healthy level
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Action: Pick one workout routine and commit 100%
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3:
99% of my clients train 3-4 days per week (including myself). Stop making the excuse of “zero time” - you don’t need TONS of time to get massive results. Personally I train 4 times a week for 45-60 minutes. The key is to put it in your calendar and make that time sacred. For me it’s mornings, for you it might evenings
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Action: Put 3-4 blocks of 30-60 minutes on your calendar for workouts
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Bonus Tip:
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Hire an expert to guide you
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Hiring an expert is like getting the cheat codes to beating the system. This world is set up for you to FAIL. McDonalds on every corner, marketers selling you fat burning pills and teas, workout routines that are built to punish you and a work/life balance that stresses you out constantly. It’s no wonder people aren’t getting results. However, there are people who care and know how to help you. Hire an expert and you’ll save time, money and frustration plus you’ll get to your goals way faster
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If you’re ready to make a lifelong change- reach out to me in my DM’s and let’s chat
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Have you ever done a photoshoot? . It’s something I suggest you do. You don’t have to get crazy shredded ...
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Have you ever done a photoshoot? . It’s something I suggest you do. You don’t have to get crazy shredded but it’s fun to take pics and document your journey as you reach new milestones in your transformation . This is a perfectly lit, professional picture of me curling dumbbells like a savage ... Have you ever done a photoshoot?
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It’s something I suggest you do. You don’t have to get crazy shredded but it’s fun to take pics and document your journey as you reach new milestones in your transformation
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This is a perfectly lit, professional picture of me curling dumbbells like a savage - pretending to scream in violent rage
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This was about 6 weeks before my first son was born and, you can’t really tell, but I was exhausted as well as incredibly pumped that I had achieved my all-time best physique
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You also wouldn’t know this by looking at this pic, but prepping for this shoot was one of my biggest learning experiences in life, health and fitness
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If you don’t mind, I’d like to share a few of the lessons I gathered as I went through the process of getting photoshoot ready - I’m willing to bet a few of these will be great reminders for you
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1) Workouts are not punishment. Workouts are there to build you up and make you feel good
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2) You can train your whole body multiple times per week. In fact, I believe that it’s much more effective to do so
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3) Cardio doesn’t have to be done on a treadmill. The world is your treadmill - use it
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4) Counting macros is something everyone should do for 30-60 days. Call it your initiation into nutrition. Call it whatever you want but get it done
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5) I’m in the business of helping you feel good about how you look and feel. I’m not in the business of worrying about the scale everyday. The scale is 1 of about 6 ways to track progress
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6) No one diet works the best for everyone. Just because keto works great for you today doesn’t mean it works great for you next week. Stay aware. Stay woke. Don’t be afraid of change
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7) Muscle growth is usually much much slower than fat loss
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8) The basics will get you 99% of the way there. And that last 1% is usually just slightly fancier versions of the basics
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9) Being shredded isn’t sustainable. Take lots of pics haha
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10) Enjoy the journey and have a new goal ready once you reach your current one. Otherwise you may feel a bit lost once you realize the journey is what really matters
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⬇️ MORE IN COMMENTS ⬇️
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I want to quit . There are days I feel 2nd tier . Like when Better Call Saul aired and it felt weird ...
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I want to quit . There are days I feel 2nd tier . Like when Better Call Saul aired and it felt weird because Breaking Bad is king . It’s true . I have days where I want to give up . I’m just as guilty of comparing myself to others as anyone else . My podcast hits the top 100 . But I see friends ... I want to quit
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There are days I feel 2nd tier
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Like when Better Call Saul aired and it felt weird because Breaking Bad is king .
It’s true
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I have days where I want to give up
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I’m just as guilty of comparing myself to others as anyone else
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My podcast hits the top 100
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But I see friends and associates in the top 10
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My business hits six figures
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Cool story - my friends are making seven
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I get turned down for sponsorships and collaboration almost daily
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My confidence gets bruised a bit each time
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There are days I look in the mirror and I really dislike what I see
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Not ripped enough. Not muscular enough. What is that? A pimple? Wtf I’m 32 for crying out loud
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I lose my cool at times
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Some days I’m Superman
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The next day I feel like a homeless Clark Kent
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At times I love all my competition. We are all on the same team after all (or most of us at least)
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Other days I want to wipe the floor with their tears
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It’s the beast in me
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And then of course there are days where I feel like Eminem in 8 mile where I get embarrassed on stage and I’m just standing there like a moron with no words coming out
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I tell you this because it’s true
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And the truth is the only thing we have
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How do I push forward?
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Well for one - I’m blessed and I should thank God daily that I’m born with ability and drive to build something
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Second, life goes on whether we take action or not
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So we might as well make things happen eh? (Shout out to my Canadian bro Vince DelMonte)
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Battles will be lost some days
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But the war wages on
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Not that this is anywhere near the stress level of an actual war (don’t get it twisted)
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My mission is clear
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Create a path for those who need it
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Lead from the front
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Surround myself with like minded people
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Help someone daily
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Be grateful
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After all - my boys need me
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My wife needs me
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That’s reason enough
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Find your reasons and use them to fuel you
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Life moves fast
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Might as well make it count
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#Mealplans #diets #dietplan #dietssuck #mealplan #mealplanforyou #fatlossmealplan #weightlossmealplan #fatloss #sixpackdiet #absdiet #abs #dietplanforweightloss #dietplanforfatloss #sixpackabsdiet #josiahnovak #thetruetransformation
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Are you nailing your fitness goals ? - It's tough to lose weight and get lean - Balancing family, ...
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Are you nailing your fitness goals ? - It's tough to lose weight and get lean - Balancing family, job and the demands from a society that expects your best every day - The media and fitness industry portrays being fit as a special skill or talent that only the cool people get to have (unless ... Are you nailing your fitness goals ?
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It's tough to lose weight and get lean
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Balancing family, job and the demands from a society that expects your best every day
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The media and fitness industry portrays being fit as a special skill or talent that only the cool people get to have (unless you buy their supplements of course)
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Trying to provide for your family, working hard at your profession and still trying to have a healthy social life tends to put fitness on the end of the priority list.
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I used to do the same thing as a 25 year old kid just tying to make it in life.
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Now that I have 2 kids and a couple of growing businesses plus having a wife and friends who I enjoy spending lots of time with - I look back and realize how much time I actually had. But it's also made me sympathetic to my clients who are on this journey of life with me.
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Now, while I believe that we have to hold ourselves accountable and be honest with why our results aren't where we want them to be, I want to encourage you today with some simple truth.
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Fitness and eating well doesn't have to consume your life.
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In fact it can be a relatively small part of your life but still make a huge impact.
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A 10 minute workout to start the day can boost motivation and momentum which will lead to healthier choices and better energy which will lead to an increase in your fat loss over time.
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A small shift in eating choices can make you feel like a superhero all day which can inspire you to exercise a little more.
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It's not easy to find truth in today's world but i encourage you to try these things out.
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Don't get down on yourself if you're struggling with your weight or you're finding it hard to stay on track. This world has made it tough for all of us but there's ways to flip the script.
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If you’re ready to get serious about changing your body and life - DM me to apply for my coaching team
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#Mealplans #diets #dietplan #dietssuck #mealplan #mealplanforyou #fatlossmealplan #weightlossmealplan #fatloss #sixpackdiet #absdiet #abs #dietplanforweightloss #dietplanforfatloss #sixpackabsdiet #josiahnovak #thetruetransformation
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Best caption wins a free call with me - comment below . But first… . Are you having trouble staying ...
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Best caption wins a free call with me - comment below . But first… . Are you having trouble staying consistent? . Consistent with: Your fat loss goals Your workout routine Your nutrition Your date nights Your personal growth . If you’re having trouble with consistency in these ... Best caption wins a free call with me - comment below
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But first…
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Are you having trouble staying consistent?
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Consistent with:
Your fat loss goals
Your workout routine
Your nutrition
Your date nights
Your personal growth
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If you’re having trouble with consistency in these areas keep reading
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First you need to redefine what “consistency” actually looks like. Being perfect every day is NOT consistency
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Nailing your workouts and nutrition plan like a robot each day is NOT consistency
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That’s called being perfect and it won’t happen. It might happen for a few days but then life happens and you aren’t perfect anymore
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So here’s how I define consistency - maybe you’ll be able to relate to this:
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Consistency is showing up, making progress and getting back up after set backs
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My life right now is not all about the gym and being 100% perfect with my eating plan. In fact, I’m prepping for a photoshoot with the most flexible plan I’ve ever had
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And guess what? I’m still not perfect
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I still mess up
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But I’m showing up. Making progress and focusing on not letting small setbacks kick my ass
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I work hard yes. I also work smart
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I know that chasing perfection will hurt my mental state and wind up costing me my consistency. Hence why I chase progress, no matter how small it is
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Anyway - hope this gives you fresh perspective for the week
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Back to the pic. Best caption wins a call with me. Go!
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#Mealplans #diets #dietplan #dietssuck #mealplan #mealplanforyou #fatlossmealplan #weightlossmealplan #fatloss #sixpackdiet #absdiet #abs #dietplanforweightloss #dietplanforfatloss #sixpackabsdiet #josiahnovak #thetruetransformation
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Happy Bday Mom - Love you! Thank you for creating me and providing for me . I’m only here because ...
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Happy Bday Mom - Love you! Thank you for creating me and providing for me . I’m only here because of you Happy Bday Mom - Love you! Thank you for creating me and providing for me
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I’m only here because of you
Ready for a quick #SundaySweat ? This is my current favorite Abs Circuit which can be done anywhere you have an exercise ball . Today I went for 5 rounds - 10 reps each movement - with minimal rest . Keep your core and abs engaged and go for quality over quantity . Side note - the full workout ... Ready for a quick #SundaySweat ? This is my current favorite Abs Circuit which can be done anywhere you have an exercise ball
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Today I went for 5 rounds - 10 reps each movement - with minimal rest
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Keep your core and abs engaged and go for quality over quantity
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Side note - the full workout in in my stories so be sure to check it out!
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What’s your favorite abs exercise?
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#macros #diet #getstrong #trainsmart #onlinecoaching #fitnessmotivation
#weightlosscoach #weightlosssupport #weightloss #weightlossjourney #weightlossmotivation #weightlossstory #weightwatchers #losingweight #dieting #diet #fatloss #fatlossjourney #fit #fitness #fitnessjourney #fit #training #workout #health #truth #truebeginnings #truetransformation #josiahfitness
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How’s your weekend going? . I had to share my client Sarah’s progress today instead of waiting ...
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How’s your weekend going? . I had to share my client Sarah’s progress today instead of waiting till Monday. She’s been one of the best clients on our team and I’m so proud of her! . After she and her husband Josh took action and joined my team of amazing clients it was clear to me that she was ... How’s your weekend going?
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I had to share my client Sarah’s progress today instead of waiting till Monday. She’s been one of the best clients on our team and I’m so proud of her!
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After she and her husband Josh took action and joined my team of amazing clients it was clear to me that she was going to get results (and keep them)
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Here’s how she did it:
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1) She consistently communicates with me and checks in with a quick email daily
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2) She stays active and schedules time for her workouts each week
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3) She doesn’t starve herself or follow some insane diet thats unsustainable
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4) She’s clear on why she’s working hard on getting in shape. She knows what her goals are and why they matter
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5) She lifts weights - she doesn’t do zoomba
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6) She tracks her food and monitors her calories
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Well done Sarah! So proud of you !
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If you think you might be a good fit to join our coaching team - send me a DM and we can chat
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#macros #diet #getstrong #trainsmart #onlinecoaching #fitnessmotivation
#weightlosscoach #weightlosssupport #weightloss #weightlossjourney #weightlossmotivation #weightlossstory #weightwatchers #losingweight #dieting #diet #fatloss #fatlossjourney #fit #fitness #fitnessjourney #fit #training #workout #health #truth #truebeginnings #truetransformation #josiahfitness
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Big Plans this weekend?. . Here’s How to Ditch the Lazy Feeling, Build Motivation, and Enjoy Food ...
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Big Plans this weekend?. . Here’s How to Ditch the Lazy Feeling, Build Motivation, and Enjoy Food While Getting Lean, Strong, Confident and Energized Every Day I hope that got your Attention! Getting in better shape is hard. A lot of us really struggle and if I'm being honest - a lot of ... Big Plans this weekend?.
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Here’s How to Ditch the Lazy Feeling, Build Motivation, and Enjoy Food While Getting Lean, Strong, Confident and Energized Every Day
I hope that got your Attention!

Getting in better shape is hard. A lot of us really struggle and if I'm being honest - a lot of us suck at it.
It's hard to know where to start.
Plus the fitness world wants to complicate things which leaves you frozen and not taking action.
Oh and then there's the TIME factor - we all have limited amounts of free time.
And we tend to feel selfish (maybe even guilty) if we spend a lot of time on ourselves right?

I truly UNDERSTAND the struggle.
In fact, for most of my life I've struggled with my health, consistency with my fitness routine and a binge eating problem.
Not to mention I came very close to suicide, I've been broke, 80 lbs overweight and homeless.
All of which impacted my health.
So how did I turn things around?

Well, first and foremost I started to learn from others when it came to taking care of myself. I studied real health and fitness experts who taught me how to get results and keep them forever.
But it wasn't just about working out and eating right (yes that's the physical side of things) - it came down to crucial habits and routines that set me up mentally for success in the gym and out of the gym.
Things have completely turned around for me now, but don't get it twisted.
I still struggle with things.
Lack of time.
Low energy- (I run 2 businesses, have 2 little kids, my wife and I enjoy time together plus I have tons of social commitments)

Just to name a couple
But I have learned how to manage those too
But how?
Let me break it down for you in my 6 Steps to Your Best Body Ever:

1. Address the problem and know your why - the best solutions are the ones that address the real issues you're having. You need to know why you want to change.
2. Have Simple Habits and Routines
Have routines in the morning, day and evening can do wonders for mental and physical health
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(Continued in comments)
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What are you really good at? . I SUCK at a lot of things, but I’m also really good at some things too . Here’s ...
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What are you really good at? . I SUCK at a lot of things, but I’m also really good at some things too . Here’s what I’m great at: . 1) Coaching people to get in shape and stay in shape . 2) Madden - the only video game that I’ve played consistently. I will destroy you so don’t test me . 3) Poker ... What are you really good at?
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I SUCK at a lot of things, but I’m also really good at some things too
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Here’s what I’m great at:
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1) Coaching people to get in shape and stay in shape
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2) Madden - the only video game that I’ve played consistently. I will destroy you so don’t test me
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3) Poker - like I’m good. Really good
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4) Writing. I’ve had a passion for writing (and reading) since I was a kid. I’m good at it
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5) Being creative and thoughtful. I’m a pretty good gift giver and creator of ideas
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6) Sarcasm. If you’ve ever hung out with me you already know!
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7) Lifting weights with proper form. I’m the form police!
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8) Podcasting. I’m a good interviewer and conversationalist
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9) Never quitting. I don’t quit on things. Even through challenging times
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10) Making connections. I’m pretty good at networking
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11) Talking sports. I should have been a sports talk or ESPN host
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12) Learning. I am a good student - but it has to be something I’m really interested in
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My question for you is - what are you good at? Comment below!
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#fridaymood #fridayquotes #fitnessfun #fitnesscoach #weightlosshelp #truetransformation
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Hey - can I be real with you for a minute ? Promise not to judge me? . If you’ve ever felt discouraged, ...
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Hey - can I be real with you for a minute ? Promise not to judge me? . If you’ve ever felt discouraged, frustrated, or overwhelmed this is for you . I’m in the midst of writing 2 books, plus an entire new program that is launching soon. Not to mention I’m writing program descriptions to be used ... Hey - can I be real with you for a minute ? Promise not to judge me?
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If you’ve ever felt discouraged, frustrated, or overwhelmed this is for you
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I’m in the midst of writing 2 books, plus an entire new program that is launching soon. Not to mention I’m writing program descriptions to be used when we launch the books and the new 30 Day Program
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Plus I’m dieting down for a photoshoot, prepping for a spartan race, and coaching hundreds of clients around the world
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Did I mention I have 2 boys under the age of 4 and an amazing wife who I’d like to be able to spend time with? There’s a lot on my plate
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I don’t say this to brag or for you to feel sorry for me. I’m just giving you the truth. The facts that most people hide
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Let me get even more real with you
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Today I felt crappy. I was tired as hell and frustrated that progress is slow in some of these areas. My appetite was out of control and my kids were a bit stir crazy (they’ve been home from school for 3 days). Needless to say I wasn’t feeling on top of my game
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When my son begged for Chik Fil A - I caved. I let him order chicken nuggets and I snagged a spicy chicken sandwich. Not the best choice for my fat loss diet since I had eaten a decent amount of food already today
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As we paid for the meal I realized the kid taking my credit card had 2 deformed hands. He was happy tho. Smiling and wishing me an awesome day. This kid had 2 -3 fingers on each hand - all of which were deformed.
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My problems instantly felt small and meaningless. How blessed am I? What do I have to complain about ?
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I immediately felt guilty. I felt like I had let myself down. I was definitely overreacting but in the moment I felt completely undisciplined
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But here’s the thing - it was just one meal. As soon as I had a minute to clear my head I realized that I simply needed to get back to the basics that I teach all our online clients
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Here’s what that looks like:
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1) I realized I haven’t been drinking enough water. That’s a basic step. That changes right away
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2) my sleep is sucked recently. That’s a non negotiable if I’m going to crush my goals
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⬇️ MORE IN COMMENTS ⬇️
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I’d love to hear your thoughts on this… - Here's a preview of my upcoming book "Diets Suck" - This ...
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I’d love to hear your thoughts on this… - Here's a preview of my upcoming book "Diets Suck" - This is from Chapter 4 : Setting Up Your Plan - Part 1: Take Ownership - Taking ownership for where you are right now is the fastest way to take full control of not only your life, but your approach ... I’d love to hear your thoughts on this…
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Here's a preview of my upcoming book "Diets Suck"
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This is from Chapter 4 : Setting Up Your Plan
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Part 1: Take Ownership
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Taking ownership for where you are right now is the fastest way to take full control of not only your life, but your approach to nutrition and fitness in general. As a society we tend to blame outside factors for most of our problems. We blame our genetics, the way we were raised, a stressful work environment and the friends and family members that influence us to stick to bad habits. While these factors definitely contribute to your well being, they are not the reason for where you are now. You can’t allow factors such as genetics or the fact that your parents got a divorce to control your health and fitness. That’s like allowing highway traffic to determine whether or not you’re a good driver. Bumper to bumper traffic blows, but it doesn’t mean you should plow through the car in front of you or drive like a jerk simply due to the conditions
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You are where you are because of the choices you’ve made. That’s a fact. The good news is that you have the power to make a change. If you’re not happy with your current state, it’s on you to change that. The faster you can realize this, the faster you can make a change. If you allow outside circumstances and external factors to dictate your thought process, you’ll stay stuck in cynical habit of blaming other things for your entire life. This is a huge reason why people never change. They lie to themselves and dwell in self pity. The life they have, according to them, is due to bad luck, a poor upbringing, and lackluster opportunities. This is just flat out wrong.
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Being overweight forced me to get real and raw with myself. I blamed so many things for my physical state. My crappy job, my bleak finances, and my crappy genetics. All of that was me just lying to myself to make myself feel better for my inability to commit to making a change. Change isn’t easy and it’s so much easier to lie to yourself and give yourself excuses for staying in the same spot. -
⬇️ MORE IN COMMENTS ⬇️
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The guy on the far left is unrecognizable to me. It’s crazy to think that at one point I was absolutely ...
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The guy on the far left is unrecognizable to me. It’s crazy to think that at one point I was absolutely sick of living this thing we called life. Looking in the mirror I remember feeling so unhappy with not only how I looked but how I couldn’t manage to stick to anything . My life had become a game ... The guy on the far left is unrecognizable to me. It’s crazy to think that at one point I was absolutely sick of living this thing we called life. Looking in the mirror I remember feeling so unhappy with not only how I looked but how I couldn’t manage to stick to anything
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My life had become a game of survival. It seemed like every week I was facing an uphill battle. My energy and drive to improve was on empty each day. It seemed like nothing was going right in my life
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You might be feeling down or maybe you’re just frustrated with a lack of progress in certain areas of your life. Maybe you’re just sick and tired of not knowing how to make changes that stick
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Flash forward to the guy in the middle. I had lost all my bodyfat but I had become so obsessed with my image and proving to others that I was truly capable of something great. After countless failures I wanted outside approval more than anything
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My life had improved but the toll it took to reach that extreme level wasn’t 100% healthy. There was a massive focus on perfection and any minor slip up drove me insane. I feared going back to the dark depression that I had recently put behind me
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Being perfect is a pointless goal. It will never happen. It wasn’t until i put my focus on progression that I realized the missing piece to TRUE Transformation
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It wasn’t about a perfect training or diet plan. It wasn’t about trying to be better than anyone else. The biggest breakthrough was the enjoyment of seeing progress and improvements each week. Not just on the scale or in the mirror, but with habits, routines and overall confidence in the plan
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You don’t have to be stuck in a tough spot. You also don’t have to be an extremist. You can enjoy life, train smart and enjoy a variety of amazing healthy foods. Life isn’t meant to be hated. Life is an opportunity. Fitness is a tool to help shape that opportunity and maximize it. With progress as the focus you’ll be well on your way to reaching your goals
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#Mealplans #diets #dietplan #dietssuck #mealplan #mealplanforyou #fatlossmealplan #weightlossmealplan #fatloss #sixpackdiet #absdiet #abs #dietplanforweightloss #dietplanforfatloss #sixpackabsdiet #josiahno
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The New Toy Problem] Wasn't it amazing as a kid to get a new toy? I didn't have much growing up, but ...
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The New Toy Problem] Wasn't it amazing as a kid to get a new toy? I didn't have much growing up, but I remember getting a basketball one Christmas and it was like all the stars aligned for a moment and everything was right in the world. I swear to god I slept with that basketball each night as ... The New Toy Problem]

Wasn't it amazing as a kid to get a new toy?
I didn't have much growing up, but I remember getting a basketball one Christmas and it was like all the stars aligned for a moment and everything was right in the world.

I swear to god I slept with that basketball each night as if it was my new best friend.

I kept it clean and admired it as much as humanly possible.

Of course it got used and abused as well, but for the first few weeks it was like gold to me.

Kind of reminds me of when you start a new fitness program.

You get amped up and excited for your coach to send you your new workouts and diet plan.
You start picturing your arms looking toned and super buff.

You see yourself walking down the beach with a prideful strut showing off your beach body.

This new program is the ultimate answer.

This new program is going to save mankind.

This new program is your ultimate top secret weapon.

So you get the new diet and exercise routine and off you go.

The workouts are incredible.

You're the good kind of sore each week.

You feel amazing and unstoppable.

You're emailing your coach "I can't believe how awesome I feel!!" After a week or so you jump on the scale and you're down 3 lbs.
You start thinking ahead and the numbers get you pumped! "If I lose 3 lbs a week I'm going to be at my goal in a couple months"
Your drive and motivation cannot be any higher at this point.

Your food and meal prep is solid and on point each day.

You're knocking out workouts like Mike Tyson.

You feel strong and leaner by the day.

You start thinking of new Superhero names to call yourself.

The days go by.

You have a few stinkers thrown in there here and there, but for the most part all is good.
Your diet gets a little boring, but hey you have major goals to knock out right?

After about 18-20 days of being on point you jump on the scale again.

WTF.

You didn't lose any weight this time. "This SUCKS!" you scream!

At that very moment you start to question EVERYTHING. (Cont in comments)
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[The New Toy Problem] - Wasn't it amazing as a kid to get a new toy? - I didn't have much growing up, ...
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[The New Toy Problem] - Wasn't it amazing as a kid to get a new toy? - I didn't have much growing up, but I remember getting a basketball one Christmas and it was like all the stars aligned for a moment and everything was right in the world. - I swear to god I slept with that basketball each night ... [The New Toy Problem]
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Wasn't it amazing as a kid to get a new toy? -
I didn't have much growing up, but I remember getting a basketball one Christmas and it was like all the stars aligned for a moment and everything was right in the world.
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I swear to god I slept with that basketball each night as if it was my new best friend.
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I kept it clean and admired it as much as humanly possible.
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Of course it got used and abused as well, but for the first few weeks it was like gold to me.
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Kind of reminds me of when you start a new fitness program.
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You get amped up and excited for your coach to send you your new workouts and diet plan. -
You start picturing your arms looking toned and super buff.
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You see yourself walking down the beach with a prideful strut showing off your beach body.
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This new program is the ultimate answer.
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This new program is going to save mankind.
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This new program is your ultimate top secret weapon.
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So you get the new diet and exercise routine and off you go.
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The workouts are incredible.
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You're the good kind of sore each week.
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You feel amazing and unstoppable.

You're emailing your coach "I can't believe how awesome I feel!!" -
After a week or so you jump on the scale and you're down 3 lbs.
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You start thinking ahead and the numbers get you pumped!
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"If I lose 3 lbs a week I'm going to be at my goal in a couple months" -
Your drive and motivation cannot be any higher at this point.
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Your food and meal prep is solid and on point each day.
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You're knocking out workouts like Mike Tyson.
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You feel strong and leaner by the day.
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You start thinking of new Superhero names to call yourself.
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The days go by.
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You have a few stinkers thrown in there here and there, but for the most part all is good. -
Your diet gets a little boring, but hey you have major goals to knock out right?
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After about 18-20 days of being on point you jump on the scale again.
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WTF.
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You didn't lose any weight this time.
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"This SUCKS!" you scream!

At that very moment you start to question EVERYTHING. -
⬇️ more in comments ⬇️
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<span class="emoji emoji1f525"></span>Why I HATE the 6-PACK Goal<span class="emoji emoji1f525"></span> . Have you grabbed my 5 Steps to True Transformation yet? It’s FREE ...
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Why I HATE the 6-PACK Goal . Have you grabbed my 5 Steps to True Transformation yet? It’s FREE and the link is in my bio —> @josiahfitness . Why I HATE the "6 Pack" Goal -- Look there's nothing wrong with wanting to look good with your shirt off or in a bikini I'd be lying if I said I didn't ... 🔥Why I HATE the 6-PACK Goal🔥
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Have you grabbed my 5 Steps to True Transformation yet? It’s FREE and the link is in my bio —> @josiahfitness
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Why I HATE the "6 Pack" Goal
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Look there's nothing wrong with wanting to look good with your shirt off or in a bikini
I'd be lying if I said I didn't thoroughly enjoy the compliments and admiration I get from being in shape.
When people say "I don't care about having a cover model body" - what they're really saying is that they don't believe they can achieve that look so they'd rather not set their goals too high.
But they still want to look good naked. We all do. -- Here's the issue though.
The goal of having a killer body is an Outcome Goal
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Meaning we want to eventually arrive to that end state of a jaw dropping physique. You want your friends to say "daaaamn what's your diet plan!?!" at the pool

And I'm with you on that
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But if your only goal is six pack abs - then all your energy is focused on that one outcome
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Instead what if you shifted your focus to Behavioral Goals?
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Behavioral Goals are the daily habits that, when done consistently over time, will lead to a six pack
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For example you could aim for:

Controlling your portions, getting 30 minutes of activity in daily, tracking your protein intake, getting 7 hours of sleep, or keeping a food journal each day
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That way each day you'd have something to celebrate
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Versus waking up for weeks and weeks and weeks (maybe months or even years) and not seeing a six pack or a perfect butt or ripped arms
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See what I mean?

We all want results yesterday and we can have immediate results by having behavior goals to achieve each day
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Our mental strength will be LIFTED when we focus on behavior instead of outcome
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Does this help? Hope so! Tag me in the comments and let me know👇🏻👇🏻👇🏻
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#sixpack #absworkout #fitnessjourney #fatloss #fitnesscoaching #coaching #fitnesscoach #workouttoeat #recipes #fitnesslife #fitnesstrainer
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How’s your weekend going? . <span class="emoji emoji1f525"></span>The TRUE8 - 8 Tips to Get Fit and Maximize Your Life<span class="emoji emoji1f525"></span> . As I was sipping ...
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How’s your weekend going? . The TRUE8 - 8 Tips to Get Fit and Maximize Your Life . As I was sipping on a beer at a birthday party for my son’s friend this morning at 10AM I thought of 8 things I want to share with you. If you use even just a few of these you’ll see massive improvements to your life, ... How’s your weekend going?
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🔥The TRUE8 - 8 Tips to Get Fit and Maximize Your Life🔥
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As I was sipping on a beer at a birthday party for my son’s friend this morning at 10AM I thought of 8 things I want to share with you. If you use even just a few of these you’ll see massive improvements to your life, body and overall mindset
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1) Nothing tastes better than being fit they say. They being the people who have never had deep dish pizza or 2000 calorie carrot cake. Those foods taste amazing and in that moment of gluttony I could care less about abs. Here’s the truth. Nothing tastes better then eating delicious food sometimes and knowing you can because most of the time you’re eating healthy and working out consistently. That’s called freedom and it tastes damn good. The issue is that as a society, being healthy is a rarity and we live for our next delicious meal. This leads me to tip 2
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2) Delayed gratification should be practiced and implemented as much as possible. You’ll find that waiting to get what you think you want will give you clarity around what you actually need
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3) Sleep is crucial. The days you compromise sleep will be the days you struggle more. Make quality sleep a priority
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4) Healthy food matters. If processed food or boxed food makes up the majority of your nutrition plan you’ll find it harder to stay on track and your energy won’t be optimized. Eat healthy whole foods 80-95% of the time
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5) Invest in yourself. Hire a mentor, a coach and a teacher. It will speed up your results more than any pill or fad diet ever could. Get skin in the game - it will change your life
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6) Stop putting things off. Tomorrow is NOT guaranteed and even if tomorrow comes - there’s no promise that the circumstances will be the same. If you’re called to do something now - do it. Don’t wait
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7) Have aggressive patience. Take fast action and work hard, but commit to the long game. This is a hard task but easily the most important tip I can give you. Good things take time. Lots of it.
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8) Never Quit. It’s ok to pause and regroup. But quitting isn’t acceptable. I’ll never quit on you so don’t quit on yourself. Deal?
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Thoughts? 👇🏻
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#fitnesscoaching #onlinef
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<span class="emoji emoji2757"></span>️Sick of your BELLYFAT? Read this!<span class="emoji emoji2757"></span>️ . Did that headline catch your eye? Of course it did. We all ...
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️Sick of your BELLYFAT? Read this!️ . Did that headline catch your eye? Of course it did. We all want these type of results . Let’s break this down . You might have told yourself that you’re going to finally get in shape but 4 months later you’re still in the same spot. Maybe you started ... ❗️Sick of your BELLYFAT? Read this!❗️
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Did that headline catch your eye? Of course it did. We all want these type of results
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Let’s break this down
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You might have told yourself that you’re going to finally get in shape but 4 months later you’re still in the same spot. Maybe you started but just didn’t stay on track
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Christian was in a similar spot. He wasn’t happy with his lack of progress and he needed a plan (plus accountability) to get to his goals
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Step 1️⃣ : He got skin in the game. He hired me and paid me to help him figure this stuff out. This is a step most people avoid. Free content isn’t taken as seriously as paid content. If someone gave you a free car you wouldn’t care for it the same way you’d care for a car you paid for. At least that’s how most people operate
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Step 2️⃣: We looked at where he was starting from, the challenges he was facing and what he had tried before. Knowing where you are now before jumping into a plan is tremendously important for both you and the coach who’s guiding you. This is why I hate cookie cutter programs and diets that don’t account for your individual life
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Step 3️⃣: We established he wanted to get in shape. And we set up a system to get accountability both from me and the other clients who utilize this coaching system. A support system thats built around your why is tremendously important for long term success
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Step 4️⃣: We designed a plan that fit his schedule, food preference and lifestyle. This was the easy part for me since we had already outline steps 1-3
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Step 5️⃣ : Christian took massive action each day. He knew what he needed to do and he simply did it. Yes there were good and bad days but overall his good days outnumbered his bad. His consistency and determination paid off tremendously and now he’s truly focused on the journey - which gives him massive fulfillment in his daily life
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If you’re ready to chat with me about your goals and you need a plan to get there - send me a DM and let’s connect
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#transformation #fitnesscoaching #fitnesscoach #mealplan #workoutplan #dietprogram #fatlossdiet #bellyfat #bellyfatburner #fatburner #fatlossjourney #workingonmyself #person
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<span class="emoji emoji2757"></span>️NO NEW FRIENDS <span class="emoji emoji2757"></span>️ . Are you getting out of your comfort zone these days? . I moved to a new city ...
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️NO NEW FRIENDS ️ . Are you getting out of your comfort zone these days? . I moved to a new city every 2 -3 years up until I was 14 years old. I’d make a couple friends and then I’d be like “sorry my Dad is getting transferred- I’m out!” . The new kid in the neighborhood- that was constantly ... ❗️NO NEW FRIENDS ❗️
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Are you getting out of your comfort zone these days?
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I moved to a new city every 2 -3 years up until I was 14 years old. I’d make a couple friends and then I’d be like “sorry my Dad is getting transferred- I’m out!”
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The new kid in the neighborhood- that was constantly me. Having a unique name like Josiah didn’t help either. Kids would find anything to pick on if you were new. I dreaded the awkward process of finding new friends. Change is hard after all
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This pattern from my youth, I’ve realized recently, created a huge block when it came to connecting with others in my industry. I’d always be super cautious with trusting people and believing them when they talked about their business and principles
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Trust is something that takes a long time to create and a second to destroy
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It might be difficult for you to trust people these days because of things in your past and situations you’ve faced (even as far back as childhood)
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I used to look at other businesses and the people who ran them with an unhealthy perspective. My competitive nature along with my lack of trust in my capacity for keeping friendships prevented me from connecting with other awesome people
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I can’t lie to you and say I’ve completely gotten over this. Luckily I’ve recently met some awesome people like @SyattFitness , @CarterGood , @TheOnlineCoach , @Chase_Chewning , @AmandaBucci and many others who are genuine, helpful and extremely humble people
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These connections have improved so much for me and today I want to encourage you to take a leap when it comes to connecting
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Maybe you know you need to hire a coach for your fitness goals, or maybe it’s mentor you’re thinking of investing in. Yet your inability to trust in yourself or the people you want to hire has prevented you from reaching new heights
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As driven, focused, hard working and caring I am...I still need to build strong allies in this world
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And so do you
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Are you going to make that jump? Send me a DM if you’re ready to chat about your fitness program
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#Mealplans #diets #dietplan #dietssuck #mealplan #mealplanforyou #thetruetransformation #josiahnovak #josiahfitness
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WANT TO TAKE YOUR WORKOUTS TO THE NEXT LEVEL, BURN MORE FAT AND IMPROVE YOUR MENTAL STRENGTH? . Adding “finishers” to my workout system has helped do just that! . You don’t want to spend all day in the gym and you definitely don’t want to be stuck on the treadmill for hours and hours watching ... WANT TO TAKE YOUR WORKOUTS TO THE NEXT LEVEL, BURN MORE FAT AND IMPROVE YOUR MENTAL STRENGTH?
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Adding “finishers” to my workout system has helped do just that!
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You don’t want to spend all day in the gym and you definitely don’t want to be stuck on the treadmill for hours and hours watching Netflix or scrolling through Instagram
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Finishers fix all that
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A finisher is taking a 2-5 movements and combining them with minimal rest between movements. You can shoot for reps or time (or a combo of both). The options are endless
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Finishers are one of the staples of the TRUE FIT SYSTEM and I personally utilize them 2-3 times per week
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They’re challenging but can save you hours of boring cardio plus they help keep things interesting
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Here’s an example of one I did this week:
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For 8 minutes perform 2 Dumbbell snatch’s followed by 1 Double Push Up Burpee - doubling the reps each time. So you’d perform 2 of the snatch’s and then 1 of the burpees and then 4/2, 8/4...etc. for 8 minutes
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Let me know in the comments if you’ve tried finishers before!
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#workout #fitnesscoach #fatlossworkout #cardioworkout #fitnesscoaching
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WHAT FITNESS REALLY DOES FOR YOU . I’m giving away a $25 Nike Gift Card to one lucky person who likes ...
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WHAT FITNESS REALLY DOES FOR YOU . I’m giving away a $25 Nike Gift Card to one lucky person who likes this post and tags 2 friends in the comments…why? Because I truly appreciate you and I want to help more people - win win right? . When I was 15 I was told by my one of my teammates that I was too skinny ... WHAT FITNESS REALLY DOES FOR YOU
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I’m giving away a $25 Nike Gift Card to one lucky person who likes this post and tags 2 friends in the comments…why? Because I truly appreciate you and I want to help more people - win win right?
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When I was 15 I was told by my one of my teammates that I was too skinny and I needed to get “big” if I wanted to level up to the Varsity team
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He had said it as if I was some punk kid who didn’t below. Funny thing was he was half my size (and still is now lol). But it felt like someone had smacked me in the face
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I felt so insecure
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That summer I ate my mom out of house and home. I bought creatine and chugged it down with apple juice. 20 lbs later I was the talk of my high school. “Josiah must be on steroids” everyone said
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I didn’t give a f*ck. My parents were getting divorced and I was “big”. I hid my pain and insecurity behind my new and improved body. However, the little bit of confidence I had began to catch fire and I felt a surge of accomplishment everytime I worked out
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Fitness was my source of self-belief
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When I was 24 and thinking about suicide when I’d gained 80 lbs and lost everything due to my lack of clarity - fitness brought me back to real life
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I began studying the habits and routines of the most successful people on the planet hoping to find the magical formula that had been hiding from me for years
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Fitness, funny enough, was the main habit that these incredible people kept in their daily routine. I remember seeing Greg Plitt, one of these successful people, and wanting to carry myself like him while inspiring people with my story
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Fitness was my daily energy supply. It taught me to pick myself up and trust the process even when all hope seemed lost. It gave me a renewed sense of hope for my life and my future. It brought me peace amongst chaos
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Fitness isn’t just about abs and looking good naked. Sure that’s part of it, but it’s more about the life it helps you create and the lessons that it helps teach
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Fitness has helped me do so much and create impact in this world. It’s given me purpose
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What has fitness done for you?
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Tag 2 friends and snag that $25 :)
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IF YOU HATE HOW YOU LOOK IN THE MIRROR READ THIS POST . Feels like it was just yesterday that I was ...
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IF YOU HATE HOW YOU LOOK IN THE MIRROR READ THIS POST . Feels like it was just yesterday that I was waking up at 4AM each day to drive 10 minutes, tired and pissed off, to my local gym to do “fasted” cardio on the Devil aka the step machine . I’ve always been someone driven to succeed despite some ... IF YOU HATE HOW YOU LOOK IN THE MIRROR READ THIS POST
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Feels like it was just yesterday that I was waking up at 4AM each day to drive 10 minutes, tired and pissed off, to my local gym to do “fasted” cardio on the Devil aka the step machine
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I’ve always been someone driven to succeed despite some dark and crappy times in my life. I’ve felt a calling to be something great but there’s been days where I’ve contemplated quitting (even taking my own life). It’s wild to think that I got to such a low in years past. What a life I would have missed...
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Those early morning cardio sessions were a result of waking up and hating what I saw in the mirror. I had gained 80 lbs of fat at one point. My belly hung over my pants and pushed through my dress shirts so forcefully that sitting down felt like I was flirting with disaster each day
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I’d wake up and punish myself with 45-60 minutes of all out sweat sessions driven by hate and fear of myself and what I’d become
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Are you reading this thinking “this sounds like me” ?
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Listen, Transformation is hard. Changing your body, which is an insanely complex system, is not a walk in the park. Otherwise everyone would be walking around looking like Thor or Wonder Woman
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The pain I had was so heavy that I’d stop at nothing to get lean. The problem was - everything I did was driven by disgust for myself. My plan wasn’t healthy or sustainable. All I did was learn to hate workouts while simultaneously hating myself. What a nightmare
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Transforming and getting healthy shouldn’t be a form of torture. It shouldn’t beat you down and rip you apart. It shouldn’t be something you dread or hate each day
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If you’re reading this it’s not too late. If you hate how you look, if you want to change but can’t find a sustainable routine, if you feel like you’re stuck...start by recognizing that you deserve to feel good
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You don’t deserve to be punished or worked to death to get in shape. Leave that stuff to the people who refuse to listen. Instead, understand that your body and health are gifts and should be treated with care. Hating yourself and hating your routine will only end up as a dumpster fire
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More in comments ⬇️⬇️⬇️
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SCREW MOTIVATION . By the end of this post I’m going to teach you how to quit relying on Motivation ...
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SCREW MOTIVATION . By the end of this post I’m going to teach you how to quit relying on Motivation and find your true source of drive to push forward . Our personal philosophy at True Transformation is that Motivation is like hitting every green light on your drive to work. Sometimes it ... SCREW MOTIVATION
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By the end of this post I’m going to teach you how to quit relying on Motivation and find your true source of drive to push forward
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Our personal philosophy at True Transformation is that Motivation is like hitting every green light on your drive to work. Sometimes it happens but usually it doesn’t. Either way you still make the drive
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Motivation often springs up due to fear. You’re under the gun or there’s a massive fear of missing out on something big
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That fear is created by a lack of discipline that is missing from your daily life
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Years of poor eating and a lackluster workout schedule lead to a poor self image. Your doctor then gives you the news that you’re risking quite a bit of your life due to poor health and that fear quickly starts to boil. You then feel motivated to start a transformation, but that Motivation wears off
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The realization that you actually have to work and be consistent (which is hard in the beginning) drains your motivation tank and without the power source of discipline, you’re left wondering what the hell happened
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Discipline, a clear focus, attention to detail and a deadline will be 10x more powerful than Motivation. Motivation is great to utilize when it decides to show up. But when it’s missing in action, the Work must still be done
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I don’t always feel motivated to write helpful things like this. Yet, my drive and focus on helping 1 million people has cleared my path and given me a deadline to meet. I do the work because of the power of the discipline I’ve forged through the work and the mental exercises
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So today - make it a point to forget about Motivation. When everything inside of you is telling you to quit or to put things off - answer with a clear commitment to taking action. Write down why you’re doing things. What’s your purpose? What clear actions will you measure each day? What is the deadline and how will achieving your goals improve your life? Say yes to the work and hell no to waiting on motivation
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#motivation #motivationmonday #mondaymotivation #goodworkout #onedayatatime #stayingstrong #noexcuses #diet #dieting #transformation #fitnessinspiration #josiahnovak #josiahfitness #thetr
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How’s your Sunday going? . Let’s cut right the chase and skip all the bull$hit “perfect intro” ...
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How’s your Sunday going? . Let’s cut right the chase and skip all the bull$hit “perfect intro” crap . My Sunday has sucked so far. The worst flight of my life. Felt sick the whole time and came home to chaos . How’s that for transparency? . Social media is great and I love the opportunity ... How’s your Sunday going?
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Let’s cut right the chase and skip all the bull$hit “perfect intro” crap
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My Sunday has sucked so far. The worst flight of my life. Felt sick the whole time and came home to chaos
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How’s that for transparency?
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Social media is great and I love the opportunity to connect with you that it provides. However it can really be misleading. You might think everyone has their life in perfect order with zero issues .
That’s just flat out wrong, so let me give you a real and raw look into what really goes on
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I was blessed to be involved in a phenomenal event this weekend in Vegas with other people who do what I do —-> help and coach people with health and fitness
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However coming to Las Vegas means leaving my family. Which means it gets super stressful and it’s not fair on my wife who has to watch our kids while I’m gone
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Growing a business isn’t the glamorous life the 7-figure gurus try and sell you on. It has major bumps and hurdles along the way. Despite making more money and helping more people than I ever have before - there’s also been more sacrifice and moments of wanting to quit than ever before
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Coming home my flight was delayed, the person next to me was snoring so loud that people 3 rows back were yelling at him, and (true story) the dude farted in his sleep like 4 times. Meanwhile there’s massive turbulence and I’m feeling queasy
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My goal was to get home and relieve my wife but now I’m going on 1 hour of crappy sleep after a weekend of massive energy expenditure learning, planning and networking
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You ready to sign up yet?
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Haha
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Heres my best advice
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Take ownership and extreme responsibility for everything that happens. This all is my fault. I must own it
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Now - my next move is to focus on what I can control
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Eat well. Workout. Sleep well. Love on my kids. Support my wife
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That’s all you can do
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It’s simple. Far from easy
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Own your shit. Do the work. Get back to the basics. Push forward. It won’t rain forever. The sun will come back out and you’ll be ok
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Ok I’m in an Uber and I’m tired
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Tag a friend in the comments that needs to read this
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#sundayvibes #truth #reallifestory #mylifebelike #fitnessplan #fitnessc
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Hey - how are you ? How’s your nutrition plan going? --- Have you been eating healthy and nailing ...
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Hey - how are you ? How’s your nutrition plan going? --- Have you been eating healthy and nailing all your workouts...Then out of nowhere you're faced with a family get together where all types of foods are calling your name ? --- So what do you do? --- How do you enjoy life and stick to your ... Hey - how are you ? How’s your nutrition plan going?
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Have you been eating healthy and nailing all your workouts...Then out of nowhere you're faced with a family get together where all types of foods are calling your name ?
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So what do you do?
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How do you enjoy life and stick to your plan? Is it even possible? How do you get lean and pass up all the crap food and alcohol that is constantly in your face?
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👉🏻First things first - remember that most stress can be lowered by having a solid plan. Most people are reactive vs proactive - meaning they wait for things to happen and then they react instead of being proactive and planning for situations that are coming up
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🍾Never skip events and family parties and miss opportunities to create memories simply because you're trying to lose weight. If your plan is restricted to the point where you can't enjoy those life experiences - you need a new plan!
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Never judge others who aren't living a healthy life - they will see you being positive and losing weight and soon they'll want what you have. Trust and believe that!
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😉Remember it's about progress not perfection. Focus on doing the right stuff 80% of the time and then enjoy life's pleasures here and there
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Thoughts?
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#Mealplans #diets #dietplan #keto #ketodiet #dietssuck #mealplan #mealplanforyou #fatlossmealplan #weightlossmealplan #fatloss #sixpackdiet #absdiet #abs #dietplanforweightloss #dietplanforfatloss #sixpackabsdiet #fitnesschallenge #challenge #onedayatatime #goodworkout #gettingfit #noexcuses #onedayatatime #progressnotperfection #josiahnovak #thetruetransformation
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**How to Stay on Track on the Weekends** . Saturdays and Sundays are progress killers for most ...
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**How to Stay on Track on the Weekends** . Saturdays and Sundays are progress killers for most people . A lot of it is mental right? You have a little more time on your hands . Or there are more social events where there’s food and alcohol . Look I totally get it . Let me give you an epic ... **How to Stay on Track on the Weekends**
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Saturdays and Sundays are progress killers for most people
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A lot of it is mental right? You have a little more time on your hands
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Or there are more social events where there’s food and alcohol
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Look I totally get it
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Let me give you an epic strategy ok?
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Monday-Friday set your calories slightly lower
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I’m not talking super low
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Just a 100-200 calories lower than they are now
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(this is assuming your calories are set properly)
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Then on Saturday and Sunday bump up your calories by 200-300 calories each day
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If you lower them by 200 each day for 5 days that’s an extra 1000 calories to play with
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So even if you eat 300 calories more each day you’re still 400 calories ahead!
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Let’s break it down even further
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Let’s say to lose fat you need to eat around 2000 calories per day
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Monday - Friday you’re working your ass off and pretty busy so its easy as hell to stick to that calorie level
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But Saturday and Sunday you want to have a date night and pizza with friends
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Ok cool
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So Monday- Friday you go 1800 calories
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Then Saturday Sunday you go 2300 calories
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BOOM!
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You could even just do 1 higher calorie day on Saturday (like 2600 calories)
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Technically you could go even higher on the weekends but having a little more room is the most important part
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Comment below and let me know if this helps
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If you need more detailed help send me a DM
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#Mealplans #diets #dietplan #keto #ketodii #dietssuck #mealplan #mealplanforyou #fatlossmealplan #weightlossmealplan #fatloss #sixpackdiet #absdiet #abs #dietplanforweightloss #dietplanforfatloss #sixpackabsdiet #fitnesschallenge #challenge #onedayatatime #goodworkout #gettingfit #noexcuses #josiahnovak #thetruetransformation
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The Real Reasons I Make Fitness a Priority . Why do people workout? . Why do I workout? . I was ...
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The Real Reasons I Make Fitness a Priority . Why do people workout? . Why do I workout? . I was thinking about this recently and I want to be 100% transparent with my reasons so that it will inspire you to think about your reasons too . (In no particular order) . 1- I workout because I want ... The Real Reasons I Make Fitness a Priority
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Why do people workout?
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Why do I workout?
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I was thinking about this recently and I want to be 100% transparent with my reasons so that it will inspire you to think about your reasons too
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(In no particular order)
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1- I workout because I want to look good in clothes and out of them. This is a deeply rooted biological need to feel powerful and attractive. I used to feel guilty about this but the fact of the matter is I enjoy looking fit
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2- I workout and eat well so that I hold off Father Time as long as I can. I want to feel 30 when I’m 60. I know guys in their 60’s who feel like they’re 80 and I also know guys like @Kevin Harris who look and feel way younger
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3- I want to see my kids have kids and if God let’s me live long enough, hopefully I’ll even be a great grandfather one day. Shit, I’m tearing up just thinking about that opportunity
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4- I love the natural high and rush of endorphins I get when I train and also when I wake up after eating well the day before
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5- I train so that I can be ready for any physical and mental test life throws at me
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6- I eat well because I want to take care of the amazing life and body I’ve been given
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7- I train so that my wife has the best version of me each day
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8- I workout to relieve stress and anxiety
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9- I want my boys to have a blueprint on how to live their lives
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10- I want my clients to have a leader who walks the walk .
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Why do you workout? Or - why do you want to adopt a healthier lifestyle? Leave a comment and let me know
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#Mealplans #diets #dietplan #keto #ketodii #dietssuck #mealplan #mealplanforyou #fatlossmealplan #weightlossmealplan #fatloss #sixpackdiet #absdiet #abs #dietplanforweightloss #dietplanforfatloss #sixpackabsdiet #fitnesschallenge #challenge #onedayatatime #goodworkout #gettingfit #noexcuses #josiahnovak #thetruetransformation
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Ah yes the Keto Diet . Works great for some people and horribly for others . Keto is so hot right ...
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Ah yes the Keto Diet . Works great for some people and horribly for others . Keto is so hot right now it has guys changing their social media profile names to KetoThis and KetoThat. I mean I’ve seen people riding waves - but this wave is out of control and it smells like bacon and butter . Keto ... Ah yes the Keto Diet
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Works great for some people and horribly for others
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Keto is so hot right now it has guys changing their social media profile names to KetoThis and KetoThat. I mean I’ve seen people riding waves - but this wave is out of control and it smells like bacon and butter
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Keto is a high fat diet - where you eat about 70-80% of your calories from fats. Hence the bacon and butter coffee craze. I mean who doesn’t love butter and bacon right?
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Only one issue. Ya get no carbs bruh
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Ok maybe a tiny little bit. Like 20-30g. Basically you get a kernel of popcorn each day and whatever carbs from an avocado
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This means no fruit, no rice, no potatoes and no quinoa. But who cares about quinoa right?
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I love the idea of lowering and basically eliminating sugar for health but the problem is that here and there a little sugar is ok and when my son wants me to eat a little ice cream with him and I have to say no because I’m on keto - well that just makes me think oh hell KeNo.
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The keto diet isn’t magical for fat loss btw. Despite what the “butter cult” will tell you. It does work great for some people but it’s simply due to the fact that it fits their lifestyle much better. Which leads me to this…
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Pick an approach you can see yourself doing for a very long time and roll with it. It’s really that simple
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Hope this helps. .
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#Mealplans #diets #dietplan #keto #ketodii #dietssuck #mealplan #mealplanforyou #fatlossmealplan #weightlossmealplan #fatloss #sixpackdiet #absdiet #abs #dietplanforweightloss #dietplanforfatloss #sixpackabsdiet #fitnesschallenge #challenge #onedayatatime #goodworkout #gettingfit #noexcuses #josiahnovak #thetruetransformation
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My Top 20 rules for Fat Loss: - Here we go: - 1. The pain of remaining the same must be greater than ...
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My Top 20 rules for Fat Loss: - Here we go: - 1. The pain of remaining the same must be greater than the pain of change. Being fat must suck worse than controlling your food intake and working out. Plain and simple. - 2. The love you have for the people in your life should push you to get better ... My Top 20 rules for Fat Loss:
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Here we go:
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1. The pain of remaining the same must be greater than the pain of change. Being fat must suck worse than controlling your food intake and working out. Plain and simple.
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2. The love you have for the people in your life should push you to get better and healthier. You can't be your best if you're overweight.
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3. Your plan should fit into your lifestyle - you shouldn't try and fit your lifestyle around fitness. I'm not skipping the zoo on Sunday to get a sick pump at the gym. I'm also not missing date nights with my wife to do cardio (cardio comes after date night ;) )
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4. Losing fat starts with energy balance. Your food intake must be less than what you burn each day.
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5. Being miserable with how you look and feel takes away from your legacy AKA how people are impacted by you each day.
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6. You don't need to do cardio to get in phenomenal shape - however I recommend that you do for health and mental benefits.
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7. Protein, veggies, fruits and healthy sources of fuel (healthy fats and carbs) should make up 90% of your nutrition plan
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8. Resistance training (bodyweight, weights, bands, etc) should make up the foundation of your workout plan.
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9. A mediocre plan done consistently will trump a perfect plan done inconsistently - lesson here is to stick to the plan - consistency wins.
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10. Losing fat comes in waves. You'll see massive progress some weeks and zero others.
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11. You can eat sugar on a fat loss diet - but I recommend keeping sugar very low for health, appetite control and overall happiness.
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12. Track your steps - activity outside the gym is a massive way to improve fat loss.
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13. Intermittent Fasting isn't a magical pill, but it sure as hell can help with sticking to your plan.
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14. A big ass salad in the middle of the day, a smoothie for breakfast, and lots of water can make things super simple.
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15. Notice I haven't mentioned supplements.
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16. Sleep isn't optional if you want to get in great shape. 7-8 hours per night is my standard recommendation for most people. Some need slightly less but some people need even more.
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More in comments ⬇️⬇️⬇️
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Listen - your excuses and your reasons for not getting in shape are literally imploding as you watch this . In fact, I’m over here thinking about some dumb lies I’ve told myself about certain limits I think I have . Time to put aside the bs and get some skin in the game . Let’s go . . @barstoolsports ・・・ The ... Listen - your excuses and your reasons for not getting in shape are literally imploding as you watch this
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In fact, I’m over here thinking about some dumb lies I’ve told myself about certain limits I think I have
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Time to put aside the bs and get some skin in the game
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Let’s go
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@barstoolsports
・・・
The most bad ass thing you will see all day. @barstoolhrtland (Via @adelfos_kitchen @musclepharm)
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#macros #diet #getstrong #trainsmart #onlinecoaching #fitnessmotivation
#weightlosscoach #weightlosssupport #weightloss #weightlossjourney #weightlossmotivation #weightlossstory #weightwatchers #losingweight #dieting #diet #fatloss #fatlossjourney #fit #fitness #fitnessjourney #fit #training #workout #health #truth #truebeginnings #truetransformation #josiahfitness
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Wow! When I saw this transformation come through from my client Daryl - I almost spit out my power ...
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Wow! When I saw this transformation come through from my client Daryl - I almost spit out my power smoothie . Talk about insane right? If this doesn’t get you fired up I don’t know what will . Now before you go asking what diet he followed or what special workout routine he went on, let me be ... Wow! When I saw this transformation come through from my client Daryl - I almost spit out my power smoothie
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Talk about insane right? If this doesn’t get you fired up I don’t know what will
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Now before you go asking what diet he followed or what special workout routine he went on, let me be clear - Daryl’s biggest change was mental
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He committed to a plan that made sense for his lifestyle. He knew he had to make some changes but he also was aware that anything drastic or unhealthy wouldn’t last long so he went at this with a patient, yet highly driven attitude
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The nutrition piece was simple. Control his calories, stay in a calorie deficit that didn’t make him insanely hungry, eat some foods he enjoys and cut out the stuff that wasn’t serving him or improving his food experience
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Workout wise he averaged 4 workouts per week that took about 45 minutes along with being more active on rest days
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Like I said, his routine wasn’t based around anything that wasn’t sustainable for his overall life. Once that stuff was in place it became much easier for Daryl to stick to the plan
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If you’re interested in getting your health and fitness back to where it needs to be, but doing it in a way that’s sustainable (and enjoyable) - send me a private message and let’s set up a time to chat about your goals and where you are today
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#Mealplans #diets #dietplan #dietssuck #mealplan #mealplanforyou #fatlossmealplan #weightlossmealplan #fatloss #sixpackdiet #absdiet #abs #dietplanforweightloss #dietplanforfatloss #sixpackabsdiet #josiahnovak #thetruetransformation
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Tag em (and check out today’s show - link is in my bio!)
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Tag em (and check out today’s show - link is in my bio!) Tag em (and check out today’s show - link is in my bio!)
6 Steps For a Successful (and Fun) Week . 1) Plan it out. Literally take out a pen and write what you’re ...
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6 Steps For a Successful (and Fun) Week . 1) Plan it out. Literally take out a pen and write what you’re going to do each day and when you’re going to do it. So damn simple. But it’s something most ignore. Do the simple stuff and your results will be spectacular . 2) Mark off time to have fun each ... 6 Steps For a Successful (and Fun) Week
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1) Plan it out. Literally take out a pen and write what you’re going to do each day and when you’re going to do it. So damn simple. But it’s something most ignore. Do the simple stuff and your results will be spectacular
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2) Mark off time to have fun each week. This doesn’t have be an all-day thing. But make time for something you really enjoy that isn’t work related. This helps recharge the batteries and gives you something to really look forward to
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3) Go to bed early one day per week and then sleep in on another day. On the rest of the days be consistent with your sleep and wake up time. This has worked pretty well for me over the last 6 months so give it a shot
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4) Try something new. Don’t make this complicated. It could be something as simple as a new coffee shop or a new exercise. A healthy variety is the spice of life
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5) Move daily. Train with weights, do some sprints, go for a walk, get a home workout in, or go on a hike. Do something daily. Your body (and mind) will thank you for it
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6) Give yourself permission to live. A slice of pizza with your son isn’t a bad thing. Sharing an ice cream at date night is 100% awesome. Make room for life. Being fit and healthy is about doing the right stuff most of the time and doing the fun stuff when it’s right
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Does this list help?
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What would you add to it? Comment below and let me know.
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#powermethod #babysteps #getstrong #trainsmart #onlinecoaching #fitnessmotivation
#weightlosscoach #weightlosssupport #weightloss #weightlossjourney #weightlossmotivation #weightlossstory #weightwatchers #losingweight #dieting #diet #fatloss #fatlossjourney #fit #fitness #fitnessjourney #fit #training #workout #health #true8 #truetransformation #josiahfitness #moscowmules
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Let me be honest with you . I’d love to have 1 million followers on here like @jillianmichaels does. ...
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Let me be honest with you . I’d love to have 1 million followers on here like @jillianmichaels does. I want that fame and that opportunity to reach millions of people . But that must be EARNED . The Truth isn’t easy to face sometimes but the fact is - this is what works for all areas of life . You ... Let me be honest with you
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I’d love to have 1 million followers on here like @jillianmichaels does. I want that fame and that opportunity to reach millions of people
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But that must be EARNED
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The Truth isn’t easy to face sometimes but the fact is - this is what works for all areas of life
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You and I must earn what we want through discipline, being honest with where we need to show up and do the work
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Sometimes this means getting up early to workout, putting family over the bullshit game you want to watch, setting aside 10 minutes to plan your week, prepping some healthy food each week instead of laying around on the couch, etc. For me it’s writing my book, .
This is real, cold hard facts
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Nobody is going to make you do what you need to do. You can invest in yourself, hire a coach, and say all the right things but the work will still be sitting there, looking at you and wondering when you’re just going to do it
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This is far from easy. I’m right there with you in the daily struggle
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Comment below if you’re going to make it happen
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#macros #diet #getstrong #trainsmart #onlinecoaching #fitnessmotivation
#weightlosscoach #weightlosssupport #weightloss #weightlossjourney #weightlossmotivation #weightlossstory #weightwatchers #losingweight #dieting #diet #fatloss #fatlossjourney #fit #fitness #fitnessjourney #fit #training #workout #health #truth #truebeginnings #truetransformation #josiahfitness
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Channeling our inner Bonnie and Clyde vibes My ride or die @mchll.beauty
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Channeling our inner Bonnie and Clyde vibes My ride or die @mchll.beauty Channeling our inner Bonnie and Clyde vibes
My ride or die @mchll.beauty
What’s good fam? . Here’s a handful of rules to make your life better . Enjoy your weekend . <span class="emoji emoji270c"></span>🏻 . . . #macros ...
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What’s good fam? . Here’s a handful of rules to make your life better . Enjoy your weekend . 🏻 . . . #macros #diet #getstrong #trainsmart #onlinecoaching #fitnessmotivation #weightlosscoach #weightlosssupport #weightloss #weightlossjourney #weightlossmotivation ... What’s good fam?
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Here’s a handful of rules to make your life better
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Enjoy your weekend
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✌🏻
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#macros #diet #getstrong #trainsmart #onlinecoaching #fitnessmotivation
#weightlosscoach #weightlosssupport #weightloss #weightlossjourney #weightlossmotivation #weightlossstory #weightwatchers #losingweight #dieting #diet #fatloss #fatlossjourney #fit #fitness #fitnessjourney #fit #training #workout #health #true8 #truetransformation #josiahfitness #moscowmules
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