• Samuel Gegen

How to get FIT QUICK!

Surprise! You can’t.

If it sounds too good to be true, it more than likely is. Everyone wants that magic bullet, a secret pill or a get rich quick scheme and I hate to break it to you, it’s just not out there. So stop looking, girl.

What I am here to do is help ease you in the right direction and provide tips and tricks on how you can get more fit. What I am going to suggest you to do is apply this to other avenues of your life. It’s easy to waterfall into other areas of your life and lean into the areas you want to improve. Example. I LOVE starting my day with a workout. I am not complete until I have my early morning sweat session. It helps keep me in shape but filters through other aspects in my life as well. This waterfalls into work, into my mood and into my productivity. After my workout, I am awake and I am feeling SO GOOD, I am in a better mood at work and way more productive ready to rock. it motivates me for the day! It helps me in all facets of my life.

What I recommend, and I talk about this a lot, is deciding what you want and creating lifelong habits and behaviors that help line up with exactly that. Ask yourself, “Is this really what I want?” Or “Do I kinda want it, sort of but not enough to do the things I need to do to get it?”

Hell! You either want to reach the goals or you don’t. And if you DO, it requires sacrifice and some commitment. There are no magic bullets, quick fixes or short cuts. If there are, it’s either too good to be true or it will not be long lasting. And here, my friends, we want the long lasting results. Let’s dive right in, shall we!?

Fit Tip #1

Write down your fitness goals and align your actions with these said goals. Sounds simple right? Yea, it can be but it also requires so tweaking to your engrained habits, some time and some effort. Example. If you want to lose weight. Start by eating a little less and moving a little more. Cut out the evening snack and go for a 20 minute walk everyday. That is building great habits and getting you to move more and eat less. You can perfect with time.

Another example. Maybe you want to gain muscle. Eat more and do some weight resistance workouts. To keep it simple, add some extra portions to your meals or add in another meal throughout the day or a protein shake and shoot to do pushups and squats 3 times / week until your muscles are sore. Is this excessive? No! Will it push you in the right direction? Absolutely! Then you perfect your workouts and diet with time. Be patient. Give yourself time to continue figuring it out. The most important thing to do is to start!

Fit Tip #2

Drink more water. Half your body weight in ounces per day at the minimum. Want to add a metabolism boost, add some lemon! WATER PEOPLE! Not an alternative, just delicious unflavored water. This is a critical part of my routine and that is how I start every morning off before I even have a cup of coffee. Want my full morning routine? Check out my YouTube video here on exactly what I do every morning:

Fit Tip #3

Plan your cheat meals. I try and limit the junk food and cheat meals I have. In my opinion, if you want to stay in good fitness health and maintain overall good health, it’s important to limit the junk food you consume. If you plan your weekly cheat meal, it gives you something to look forward to! On top of that, when you start eating better and then have the cheat meal, it becomes a little less appealing because it will make you more tired and not feeling as great as you can with your new found healthy lifestyle. You know what else this teaches you? Discipline! And as we talked about before, discipline is freedom and if you have some discipline and practice it, you can have anything you want in life. I promise you that and that is something I truly believe.

Fit Tip #4

Eat yo fiber! This one is something I haven’t touched base on before but it's super important. Fiber helps keep you regular and things moving. My favorite kind of fiber comes from fruits and veggies. Eating fruits and veggies should be a staple in one’s healthy diet. I make it a goal to have a veggies with my lunch and dinner (sometimes even breakfast! Example spinach with eggs). Not only does it provide you with healthy fiber that everyone needs but also antioxidants and other nutrients that are great for the body and for ultimate health. There are also fiber supplements out there and other ways to get the greens in but truth be told, it’s best to get them from solid vegetables and fruits.

Fit Tip # 5

Stop doing crunches. You hear me, stop it! Just from observing I see a lot of people that go to the gym and do a ton of sits ups or ab work. I was a personal trainer for 3 years and everyone wanted to do abs and core. And I completely get it but abs are made in the KITCHEN and abs are made with burning off the layer of fat over your stomach. Everyone has abs but you won’t see them until you peel off the layers of fat over them. I am telling you this to give you some time back. If you want abs, spend that extra time burning calories or weight lifting as that will do you more justice. I promise you that! Also, last time I'll say it, abs will come from a better diet.

Bonus Tips!!!

Here are a few links to my favorite wellness tools and hacks I use and use often! Be sure to subscribe to my Youtube and this blog with you email for frequent free content, updates and knowledge to help YOU, change your life.

Intermittent Fasting:

My Evening Routine:

2 Things to Eliminate from your Life:

Listen here! You can have whatever you want in life. This is a belief that I truly have. If you don’t think like that, that is problem #1. Fix your belief system and go after what you want. You deserve it.

Feedback welcome at (<<<hint I WANT THE FEEDBACK!!!)

I want to know what YOU want to see! Now let’s all create the life WE want! <3

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