Revolutionary You! #219-Amy Francesconi Carroll: Can’t Is Not In Our Vocabulary

I’m honored to bring another client spotlight to you this week with our very own Amy (Francesconi) Carroll. In this episode, we talk about what was happening in her life prior to joining us, her weight loss transformation, her strength progress in the gym and how this wife and mother of three makes it all work. To find out more about your host, check out and You can also like our Facebook page at Download, subscribe, share with your friends and please take a moment to leave us an iTunes review.

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I’m Really Sorry About Your Calories

When I wrote this article last week, I gave you some “No B.S.” information to help you sift through some of the nonsense around how and what to eat.

While there was some information in there about how to gain weight (for the select folks who need to do so) most of the information was provided to help someone who just wanted to lose some fat without driving themselves crazy with the 50,000 diet variations out there.

There was one thing I forgot tell you in that post.

I owe you an apology.

Not because I did anything wrong but because I know what you were probably thinking once you crunched your numbers and saw what you had to do to lose weight.

You see, there’s a collective feeling that the amount of calories you need to eat to lose weight simply isn’t a lot.

This affects both men and women but ESPECIALLY women.

Part of that is due to size.

If we line a span of men and women side by side (all weight loss participants) there’s a decent chance that the men will weigh more. A larger body typically requires more energy to make it function.

But guys have another advantage. They usually have more muscle mass.

Let me give you two comparable (not exact) examples to highlight.

I currently have a male client in his 50s who weighs 257. Due to height, level of daily activity, age, and ratio of muscle to fat mass, he has maintenance calories of approximately 2800 per day. If we make a 20% reduction to his maintenance in efforts to get his weight loss started, that puts him at roughly 2200 calories per day. Of his 257 pounds, approximately 177 pounds is lean muscle mass and 80 pounds is fat mass.

By comparison, I have a female client also in her 50s who weighs 257. Due to height, level of daily activity, age, and ratio of muscle to fat mass, she has maintenance calories of approximately 2000 calories per day. If we make the same 20% reduction to her maintenance in efforts to get her weight loss started, that puts her at roughly 1600 calories per day. Of her 257 pounds, approximately 130 pounds is lean muscle mass and 127 pounds is fat mass.

What I tend to see a lot of are women who weigh sub-200 pounds in starting weight on their weight loss journey, with significantly less muscle mass than the client referenced above. As a result, their maintenance calories could be anywhere between 1600-1800. When you make a 20% reduction from those numbers, you end up somewhere to the tune of 1280-1440 calories per day.

It just isn’t a lot to work with.

And believe me, I am really sorry about that.

But that is your relative truth.

Imagine for a moment that you have a job you are locked into for life. There is little hope of quitting that job and the ceiling for a greater salary is relatively low. That’s kind of what your calorie goal is like.

You have one body to live in and the only way you get to eat “more” is to essentially “do more.” But that, in itself, is much harder in practice than it is in thought.

So, using “more cardio” as your fallback for eating more doesn’t work as efficiently as any of us might hope. If it did, every gym in the world would be equipped with cardio equipment alone and all of us trainers would be figuratively chaining you to that equipment until you burned every unwanted ounce of fat right off.

But that’s not what you see.

You see gyms with cardio equipment, free weights, machines, etc.

And they all have a purpose.

If I could put you in my perfect little bubble where no outside influence (stress, sickness, anxiety, or depression) could affect you, I’d have you control your calories to stay within your respective goal.

I’d have you lift weights 2-3x per week in efforts to get stronger (not bigger, unless that’s what you want.)

And I’d have you do cardio (not too much) for better heart health and to burn “a few extra” calories.

Please don’t hear what I’m not saying.

If you LOVE cardio, you should do as much of it as you enjoy. It’s just not the most effective way to burn fat.

As your body adjusts to the stimulus of cardio, what you once could do to burn, say, 300 calories, now takes effort that is longer, faster, or offers more resistance.

Not everyone wants to take their body to that place.

What you find is that the same 300 calorie burn within a set amount of time now only gets you 220 calories or maybe less.

Which is why what you put (or don’t put) in your mouth counts so much more.

And that problem right there is what sets off so much resentment in dieters.

So, I say this as lovingly and kindly as I can: I don’t like how little you have to eat to reach your goals. That number is different for everyone but NO ONE likes that number.

And I repeat, I am very sorry about that.

As the adage goes: I don’t make the rules.

If you can, treat your diet journey, your fat loss journey as an experiment in yourself. It’s where you learn your limitations, your discipline and where your body and mind fight back.

It’s not intended to be comfortable. It’s intended to get you your desired results.

And it’s intended to be a relatively short-term experiment.

For some, short-term is a matter of months and for some it’s a matter of years.

And if you’re someone like the 50-something year old clients I referenced above, that could be 5% of the life you’ve spent on this earth so far.

I think you’re worth it.

I want you to think so too.

Below is a recent picture of my boys (Sebastian on my right and Jackson on my left.) Neither of whom has needed to talk to me about their calories yet because it doesn’t have much effect on them. Their old man doesn’t have it so easy. 😉

“We Make Great People Greater”






Revolutionary You! #218-Jordan Syatt: Gary Vee, Fitness Priorities And The Big Mac Challenge

It’s been an eternity since Jordan Syatt was on the show (Episode #49) and a whole lot has changed since then. This week we talk about how his journey as Gary Vaynerchuk’s trainer progressed, how he had to manage his own fitness priorities during his time with Gary, what life is like now for him and his now famous Big Mac Challenge. To learn more about Jordan’s work, please subscribe to him on YouTube and subscribe to his podcast the Jordan Syatt Mini-Podcast on your listening app of choice. You can also find him on Instagram at and on his website To learn more about your host, check out and You can also like our Facebook page at Download, subscribe, share with your friends and please take a moment to leave us an iTunes review.

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Nutrition Made Simple(ish)

I’d like you to take a few moments and forget everything you’ve ever heard about nutrition.

Forget every diet book.

Forget every diet you’ve ever succeeded or failed at.

I would like to start back at the basics of nutrition and give you some indisputable facts, add a slight bit of nuance and help restore some dietary sanity back into your world.

Let me get the uncomfortable part out now: the calorie chat.

Based on a handful of factors: age, gender, height, your current level of daily activity, and your current ratio of fat mass and muscle mass, you have a rough estimate of a caloric goal to work within every day. If you’d like to check your numbers, this is a good starting place

Next, decide what your goals are. If you’d like to lose weight (fat mass), you would make a reduction from that caloric goal.

I typically have clients drop 15-20% from maintenance. You can see faster results if you drop more than that but you may also find the diet harder to adhere to.

If you’d like to gain weight (muscle mass), you would make a small increase over your maintenance goal (approximately 10% more until you plateau.) If you increase your calories too quickly or too aggressively, you may find that you’ve added disproportionately more fat mass than muscle mass to your frame.

Now, let’s briefly discuss the macronutrients (protein, fats, and carbohydrates.)

Protein helps you build and maintain muscle mass.

Fats assist with hormones and give you healthy skin, hair and nails.

Carbohydrates give you energy.

I’d like you to consider which of these macronutrients you would prefer to go without.

If they all sound like they’re important, that’s good. It’s because they all have a valid function in your body.

The nuance comes from what you’re currently doing with your body and your lifestyle to determine how you want the macronutrients to play a role.

Let’s assume you’re sedentary, not exercising and would like to lose weight.

Find your caloric goal using the calculator above, make a reduction from that amount and be as consistent as you can in hitting that number.

Tracking calories (short term) can help using a food app (like MyFitnessPal, Lose It or MyPlate.) Remember these are tools and you don’t have to use them indefinitely.

One method I like to use with my clients is to set the caloric deficit and aim for protein in grams in line with your current lean muscle. If you’re not sure what your lean muscle mass is, you can get a rough estimate using this.

Beyond that, set your fat grams at no less than 20% of your total daily intake and carbs would be the remainder.

Here is where some of the nuance comes into play.

If you have a more active lifestyle, you may want to consider a higher carb diet. If you are more sedentary, you may want to consider a lower carb diet.

Be cautious not to veer to extremes. Most diet books these days will have you lean heavily in one direction or another. That is not the purpose of this article. This article is meant to bring you back to the middle.

What you’ll find if you set your macronutrients similar to the guidelines above is a diet that looks roughly balanced unless you are either VERY sedentary or VERY active.

You can add exercise into the conversation with an emphasis on strength training first and cardiovascular training next.

The reason for the preference is that for many people, adding in cardio activity can raise hunger signals. If you’re dieting, you’re already hungry. When you compound that hunger with your high intensity cardio training, you’re setting yourself up for the inevitable cycle of “rewarding” your training with more food.

While there are exceptions to this, some people actually do find their hunger is blunted with increased activity, this is not the norm.

You’ll place an emphasis on strength training not for the end goal of being a bodybuilder (unless of course, that is your goal) but to maintain and preserve your lean muscle mass. When you diet to your ideal weight, you will want to have as much lean muscle mass in place as possible so that you can burn more calories at rest (thereby giving you more calories to eat when you hit maintenance.)

Be advised that whatever calories you started at with maintenance when you began your weight loss journey will likely be less when you reach your ideal weight. This is because you will be a smaller person overall and a smaller person requires less energy in general.

In other words, you will likely never be able to eat as much as you did before you lost weight again (unless you significantly raise and maintain your activity levels.)

Note that there is no shame attached to what’s happening here. All foods are allowed assuming that you feel in complete control of those foods. If there is a food that you are unable to moderate, that food may temporarily or permanently be taken off the “menu” until you are in a better place with your weight progress.

Treat yourself as if you are both the lab and the lab rat. You know what foods make you feel good and what foods make you feel less so. Moderate what you can, abstain from what you cannot.

What if you don’t want to track calories? You don’t have to.

You can take pictures of your food, you can log what you eat into the notes section of your phone, or you can simply remove “junk” from the equation.

It’s not uncommon for people to lose weight by simply changing from regular Coke to Diet Coke. These changes add up, these changes matter.

When you can divorce yourself from the sensationalized information that plagues us at every corner regarding our nutrition, you can make more effective and less emotional decisions regarding what you want your food to do for you.

Below is my online client and friend, Gillian. She’s down 30 pounds and has been following guidelines for weight loss that include hitting her caloric goal, eating the foods that feel right to her system and just staying consistent. In her case, she hasn’t been overly concerned with her macronutrient ratio (not everyone needs to be.) But she has learned to eat within her means, remove surprise from the menu, meal prep more often, and most importantly: to stay the course and not let dietary detours turn into weeks of sabotage.

Gillian, we celebrate you.

“We Make Great People Greater.”




Revolutionary You! #217-Sumi Singh: Mom Strong

As she has just recently re-released her e-book, “Mom Strong”, it was time to bring Sumi Singh back on the show, this time for a solo episode. If you would like to hear our previous conversations with her coach, Lyle McDonald, please reference episodes #99 and #149 respectively. In this episode, we talk about the needs and concerns of new moms and not-so-new moms to help get their bodies back on track after bringing children into the world. Sumi discusses time constraints, dietary expectations and realistic timelines for what can be achieved for moms when they want to put the gym back into their lives. You can learn more about Sumi at (where you can also order a copy of Mom Strong) and you can follow her work at and on Instagram at To learn more about your host, check out and You can also like our Facebook page at Download, subscribe, share with your friends and please take a moment to leave us an iTunes review.

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Boys Don’t Cry (And They Sure As Hell Don’t Ask For Help.)

I’ve been talking about sexual abuse for nearly two decades now.

My own brush with it occurred nearly 40 years ago and when I wrote this article earlier this year, I felt a certain sense of finality with it.

Being sexually abused was something I felt I could compartmentalize well and put into a nice pretty box and set it aside in my life.

I felt the same with being a drug addict.

In other words, when you spend enough time putting certain parts of your life in your rearview, it gets put into one of these boxes and can basically stay safely tucked away, you know…over there.

But that’s not exactly how it’s worked for me.

Being a victim of abuse and having the addict background gave me certain advantages as a coach. I had a different perspective on trauma and a different lens to view coping mechanisms through. It helps with things like weight loss.

And, as I’ve been learning over the last few months, being a victim of sexual abuse doesn’t exactly allow for being put in a box.

There are things, professionally, that I feel have benefited from my background. And there are things, personally, that have not benefited.

This is frustrating because, we as humans, like closure. We can put the bad in it’s place and leave the good out for all to see.

As I’ve been learning (and re-learning) more about how the abuse affected me, I find myself more unsettled, not less so.

It’s forcing me to open up the wound, pry it wide and expose it for all it was worth.

The tough thing about trauma is that you want it buried completely but it never really goes away. It just festers about keeping you cognizant of it’s existence.

There is the tendency to compare trauma against someone else’s. As in, your pain was worse or more frequent than my pain, therefore mine must not matter.

But it does matter. And the more I tried to tell myself that it didn’t, the more it’s managed to prove me wrong.

Unfortunately, not a lot of men are talking about this. That makes it feel even more isolating than it already is. Depending on where you pull your stats from, the numbers are either 1 out of every 10 or 1 out of every 6 that can make the claims that I do. I would expect those numbers to be higher because there is still too much stigma around men admitting they were child victims.

Admitting this when I was in my late teens/early twenties, was fraught with enough tension and sadness. I dealt with it through suicide attempts, suicidal ideation and a total of 5 hospitalizations within 2 years.

Now, I don’t even think about suicide. Not even close. Nor do I feel remotely depressed.

I’m angry mostly. Angry, that I still have to deal with this bullshit for what some waste of life did to me nearly 40 years ago.

I never had a fear of crying. I was raised by two loving and devoted parents who taught me, correctly, that it was okay to cry and okay to show emotion.

So I did.

Until my father passed away and now I rarely cry. It’s too painful to do so.

When I needed help with anything in the past, it was my parents I knew I could turn to. They never let me down.

But it’s hard to turn to your parents about sexual abuse when neither of them ever experienced it. So, my little “secret” wasn’t unveiled to them until I was in college…years and years after it happened.

So now I find myself asking for help again. Help to sort through the trauma of sexual abuse. Patterns and behaviors in my life that I attributed towards the grief of losing my father were actually all stemming from the abuse.

It’s been easy to convince myself that so many things in my life I had under control. That’s one of the issues with victims of abuse, they have a tendency to control things. And why not? We couldn’t control the traumatic event, so as adults we have to exert control elsewhere. It’s our only defense.

This post is a call to anyone, especially other men in the fitness industry, to speak up. Speak up if it happened to you. Because your story needs to be told and it needs to be heard.

I won’t go on a crusade about it but I also won’t drop it.

What I’ve found after nearly 44 years on this earth is that avoiding the trauma and treating it like it was just some “thing” that happened is coming back to haunt me. And I don’t want to be haunted by it, I’ve got too many good things going on in my life to be pinned down by a memory that refuses to let me go.

The picture you see below is me at roughly the time in my life that my babysitter abused me.

I’ll never get that child back. There is a part of me that is essentially frozen in time and I don’t know how to save him.

But I’ll learn.




Revolutionary You! #216-Yegor Adamovich: Mental Aspects Of Physical Transformation

Yegor Adamovich a.k.a The Soviet Samurai makes his debut on the show this week. In this episode, Yegor takes his own experience battling and conquering weight loss in his own life and utilizing the tactics he uses with his clients to help them achieve success as well. In his words, this episode is about “How Not To Quit.” To learn more about Yegor’s work, check out and To learn more about your host, visit and You can also like our Facebook page at Download, subscribe, share with your friends and please take a moment to leave us an iTunes review.

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A Tale Of Two Clients

Last week, I had two different case scenarios of client interventions and I wanted to share them with you in this week’s post.

I had given some of this information to my closed community on Facebook but since then more has been discovered.

Both of these clients are females. Client A is in her 50’s and Client B is in her 40’s. Both clients are working professionals, married and mothers.

Client A has lost approximately 20 pounds with me so far. She has battled some injuries which make it difficult for her to exercise consistently. The goal has been to continue to work on her dietary intake so that weight loss could continue despite the absence of exercise.

In the past, Client A has had a fair amount of variety in her diet. She doesn’t eat junk food and she doesn’t drink alcohol. When she overindulges, she is simply eating too much of the “healthy” stuff.

I had suggested that she get some more consistency with her meals. I wanted to see less overall variety and more predictable meals that had less room for error. When she nailed this, weight continued to come down.

Recently, Client A has been dealing with another set of physical drawbacks which has been both physically and mentally frustrating. As a result, a few pounds crept back up.

At this point, her motivational drive was wavering.

I asked Client A to give me a detailed breakdown of her diet:

Breakfast: 3 eggs and 1 cup asparagus

Snack: 1/4 cup macadamia nuts

Lunch: 5 oz. of salmon with 1 cup of green beans

Snack: Seasoned seaweed

Dinner: A repeat of lunch or breakfast.

Morning coffee with 2 tbsp heavy cream

I asked about food preparation (butter, olive oil, etc.) but these numbers were marginal in the grand scheme of things.

So, taking into consideration that there may be some human error we’re not catching, I just asked her to remove the macadamia nut snack for a little bit of time and see if the needle starts moving the right direction again.

The snack is approximately 240 calories and that adds up over time so I just wanted to see how things would shift.

We agreed she would do more frequent check-ins so I could keep a rough estimate of what intake was in reality.

On the next day, she had (as she called it) a “petulant child” moment. She did remove the nuts but she added calories elsewhere that weren’t part of the regular plan. There’s no judgment on my end, shit happens.

And then the “a-ha” moment occurred. Per her words:

“A lesson revisited about mindless VS. mindful eating. Tracking is ridiculously helpful. I see the little things that add up and slipped in that took place of other things. I disregarded as “too nominal to be significant “. Tasty 1/2 or 1/4 of an avocado here and there, 1/8 tbs butter in my beans. So I found where that (extra) 5 lbs came from. Interestingly enough, when I track I don’t eat when I’m not hungry. Today, I’m having tea, no coffee, because it requires no cream. Now to pound my water. I have a 50 oz goal on top of the tea (16 oz). Had bread and butter pickle slices as a snack. Lunch is sautĂ©ed shrimp and green beans. Forgot to take photo but will track everything.”

For the record, tracking can be incredibly powerful and helpful for those who utilize it correctly. It served to be the eye-opener for Client A. Now, we just keep an eye on the intake and watch the scale reward her for the diligence.

Client B hired a well-established nutrition coaching organization to kickstart her weight loss before she started training here. She saw 8 pounds come off her frame but was disappointed at the lack of results. By her admission, she wasn’t perfect with her diet but she was hoping to see better results than just 8 pounds.

When I crunched her numbers on my end, my caloric goals and macro goals were mostly in line with what the coaching organization came up with. Her nutrition coach had advised that she start strength training in efforts to keep things moving the right direction.

I noticed that her weight really hadn’t changed much since she started here. We talked about where things went right and where they could potentially be going wrong. In Client B’s case, she would have a handful of “good days” and then get frustrated if the scale didn’t move and essentially blow the progress with some “bad days.”

I am not keen on the notion of good and bad, only that some days you eat within your goal and some days you don’t. There is enough guilt and shame in dieting that I try my best not to compound the emotion with more of it.

I had relayed the story of Client A to Client B and remarked that it had been helpful for Client A to have a very consistent diet. Client B replied “I would be more consistent too if I was actually eating what I enjoyed!”

Client B doesn’t enjoy eating “health food.” She doesn’t like salads, she wasn’t enjoying protein shakes, etc.

So, I asked her what she actually enjoyed eating.

Client B said that she liked having eggs for breakfast. She also liked a McDonald’s cheeseburger with fries and for dinner she liked Applebee’s Chicken Wonton Tacos. In addition, Client B enjoys drinking several nights a week.

I got online and started crunching the numbers.

I asked her if she would be willing to make a dietary compromise. If I could show her a way to stay within her calorie goals but eat what she enjoys, would she be more compliant? She said “Yes.”

My outline for her was 3 eggs for breakfast, a McDonald’s cheeseburger (no fries) and she could have her Wonton Tacos OR she could have her alcohol (not both.)

This put her just below her allotted caloric goal per my recommendation and the recommendation of her nutrition coach.

Now, neither I or Client B are under any illusions that this is a healthy way to approach weight-loss. These aren’t exactly healthy options BUT they are calorie controlled options. There is very little room for error.

What we are looking for with Client B is adherence and some degree of happiness (and less resentment) about how she’s eating. Both she and I believe that once she gets some more weight loss momentum, that she can start to add some healthy foods in as substitutions as she sees fit.

It should go without saying that both Client A and Client B are in two different places with weight loss. They are both looking to overcome completely different obstacles. Client A needed more awareness with total caloric intake to get her momentum back and Client B needed a diet she could actually follow that still gave her a sense of enjoyment.

And after giving the reigns back to Client B, she said it best when she told me: “It was the best day in a long time that I felt in control but not guilty.”

This is monumental.

Every client of mine has different hurdles for weight loss. Some people tackle them swiftly and permanently, some have more hiccups along the way. That’s just human nature and it makes no client worse or better than the other. We all learn together and it’s about the feedback we can then educate ourselves better with.

Below is Sammy. She celebrated a massive low of 45 pounds down since she started with us. She is neither Client A or Client B but she deserved some celebration for kicking ass on her weight loss journey so far.

“We Make Great People Greater”


Revolutionary You! #215-Leigh Peele: Energy Matters (For All Sizes, Ages And Problems)

Back for the fifth time (see episodes #28, #118, #150 and #200), Leigh Peele is back as we deep dive into the dirty C word: calories. We talk about how and why energy matters for the purpose of weight loss, how it gets misconstrued and some of the pitfalls we can avoid so that we don’t get caught in a trap of not achieving our weight loss goals. To learn more about Leigh’s work, please visit You can find out more about your host at and You can also like our Facebook page at Download, subscribe, share with your friends and please take a moment to leave us an iTunes review.

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The Tyranny Of Procrastination (Lessons From Book Two)

Last year, I knew I was ready to write my second book. My first book (released in 2016) was written under a very tight and very short deadline. There were things I was immensely happy about that with project and things I wish I could have done differently.

Nevertheless, it’s out and there’s no changing it at this point.

I knew my second book would go much differently.

Over the years that I’ve hosted my podcast, I continued to gain more wisdom and inspiration from my guests. I would hear things during the recording, the editing and the playback of those episodes and I wanted more people to embrace the knowledge my guests were giving.

Podcasts aren’t for everyone. Some people choose to digest information from other means and maybe they just don’t want to take the time to sift through hours and hours of content just to get some guidance on their health journey.

After reading Ryan Holiday’s “The Daily Stoic”, I had a clearer idea of what I wanted “Book Two” to be. I wanted to extract quotes from as many of my episodes as I could and craft something of a daily motivation/meditation for the fitness enthusiast.

By the beginning of 2019, I had a plan.

I would take as much time as I could to go back through all 200+ episodes of my show and start extracting the quotes I wanted to use.

I knew that my time was limited so I made a vow to discontinue listening to other people’s podcasts so I could focus on my own. I also planned to spend less time listening to music for pleasure and reading so that I could devote more time to my writing project. I didn’t want to rehash the urgency with which I had to work under for my first book.

And I did get some work done…it just wasn’t enough.

I kept busying myself with a host of other tasks and pushing the book to the backburner.

So, January passed, as did February, and so on.

I made it to the beginning of August and realized I had barely made a dent in my project.

As you can deduce, it would take 365 quotes from each of my guests plus 365 of my own thoughts to complete each day in a book like this.

As of August 1st, I had just over 100 quotes pulled for the book and none of my own writing done.

For me, this was unacceptable.

The hope was that I could have the book ready for purchase by December of 2019. That way, anyone who purchased it could begin their own path with the book officially at the first of 2020.

So, I needed a new strategy to mark my completion.

I broke down into days how many quotes I would need to extract and reach the 365 total. Then I gave myself a goal for my own writing quota.

I also reached out to my closed community on Facebook.

I knew I needed to hold myself accountable to my goals and if I threw my obstacles out to my clients, I would be more inclined to get the work done.

With over 230 quotes I had to pull (starting from August 1), I completed them all by the end of that month. Each day, I blocked an hour off to just spend time listening back through episodes and extracting the quotes I wanted to use in the book. I knew that if I didn’t block the time off, I would find ways to waste time and not get my work accomplished.

After I pulled all the quotes, I spent roughly a week reaching out to all of my guests asking for permission to use their words within the project. The response was overwhelmingly positive. It renewed my fire and focus to keep my nose to the grind and not slow down.

Then, admittedly, I had a hangover moment.

I had worked so feverishly on the first part of the project that I felt completely uninspired to write my own portions.

But, as I mentioned before, the book had to be ready for purchase by December of this year. My own (undiagnosed) OCD wouldn’t have it any other way.

So, I took the advice I’d give to any client: Bring the work down to bite-sized chunks.

Each day, I write 6 pages. Nothing more, nothing less. It gets me to a finish line in November where I have time for edits and sequencing. I know I could write more than 6 a day but I want my mind fresh.

In comparison to blogging, where I can write as much as my heart desires, I’m forcing myself to be very brief in the book. I want the spotlight to be on the wisdom of my guests. I simply wanted to shine a light for added guidance and context.

While I am disappointed in myself for essentially wasting the first seven months of this year and not making the progress I had anticipated, I’m glad I got my ass in gear before it was too late.

When you look at your goals, how have you scheduled the work?

Are you procrastinating (as I did) and not making the progress you want?

Take your goals and start blocking off time to achieve them.

This could look like:

Scheduled time for meal prep: Block off time each week to make easy meals that can be frozen/refrigerated so you’re less likely to leave your food choices up to chance. If need be, ask for assistance from your spouse/loved one if they have more time to apply to this than you do.

Appointments set for exercise: When you treat your exercise (strength training/cardio) like you do your doctor’s appointments, you’re less likely to miss and cheat yourself out of the work you need to get you closer to where you want to be.

Reasonable timelines for reaching your goals (such as 4-8 pounds of weight loss per month): Could you lose 20 pounds in one month? Sure. Is it worth it? Probably not. When you set realistic and reasonable goals for weight loss, you have a better shot at success that you can sustain. The goal is not just to get to “X” weight but to keep that weight off and look/feel the best you possibly can.

Potential times to reset your goals and/or maintain status quo: Based on what is currently happening in your life with work, family, and friends, you may not be able to white-knuckle your way to your end goal. There may be certain points where you need to take a breather and maintain where you are to reduce the stress of your goals. Much like my aforementioned “hangover”, I needed a few days to reset and refresh my mind so I could get back to work.

Keep yourself honest: Utilize a support group as I did with my closed community. Set a goal, break it down into achievable steps, and put the work in. I can only be held accountable to myself since the book will be self-published so the only metaphorical gun that will be held to my head is the one I hold. This means, the only person capable of reaching my goal is me. When you take that control back for your own goals, you have a clearer sense of autonomy.

Don’t let the tyranny of procrastination stand in your way.

“A Revolution A Day” will be released in December 2019.

“We Make Great People Greater”