What’s Holding You Back?

This morning I did something that I have been putting off for at least five years.

It is something I have truly been fearful of.

Fearful to the point that when I thought about it I would feel nauseous, sweaty and my heart rate would rise.

When I found out I would be doing it, my eyes welled up because of the built up emotion I carried.

I had to do it, now was the time. I wasn’t going to be putting it off any longer.

Today, if you didn’t know is my 30th birthday. And kindly enough, my wife Racheal organised for me to go skydiving (that is, jump out of a perfectly good plane) from 10 000 feet.

This has been my number one fear since at least my 25th birthday when I said bravely that I would do it. Instead I packed my bags and moved to Queensland. Talk about confronting fears head on!! Then I have considered doing it every year since, as well as in most scenic cities we have visited, and never followed through.

The result? It gets worse. The built up anticipation and fear multiplies. What was once (possibly) completely reasonable now seems completely impossible.

(I remember lying on the couch when we lived in Broadbeach, eye closed, visualising flying up in the plane, opening the door and ‘jumping’ out. I fell off the couch, my heart was racing, and telling myself I couldn’t do it.)

Now having done it, I feel,… well I don’t really know how I feel.

I do feel a bit numb, I feel that I have a different perspective on life (and Hobart! what a view!!) but it’s hard to put how I feel into words.

What I do know however, is that I can now do anything I want to and that the only thing holding me back is myself and a negative outlook or mindset.

Which ever way you look at it, if you tell yourself that you can or can’t do something, you are going to be right.

So what is holding you back from achieving your goals? Chances are that you might have put some of your own obstacles in the way whether they be physical or mental.

Work on finding solutions and ways to overcome these obstacles instead of focusing on the problem.

Make a change to something in your control that will bring you closer to your goal instead of further away (and instead of making the obstacle appear bigger).

Utilise the information you have at your disposal and take action! Knowledge isn’t power unless you do something with it.

Today I want you to have a look at yourself in the mirror, ask yourself “What is my biggest fear? What is holding me back?”

Then openly ond honestly answer the question. Tell yourself what you are going to do to overcome this fear or obstacle.

Believe it then do it.

The rewards are amazing and cannot be put into words.

My experience today backs this up 100% and I want everyone to feel the same!

Have a great day.

Great Tasting Nutty Energy Snack

Enough of the tough exercises!

Back to great tasting food already!!

Here’s a quick and easy recipe I have tweaked a little compared to the original recipe you can find on page 74 of the Fat Burning Kitchen ebook.

After bootcamp on Saturday morning we had some samples for people to try.

The taste test was a hit with the only negative feedback being they were a bit dry.

So here is the recipe I used to make this healthy alternative to your normal choc or rum balls.

They have a hit of chocolate flavour, a subtle nutty flavour and are packed with natural, healthy nutrients.

Nutty Energy Snack

• ½ Cup Almond Butter
• ½ Cup Ground Flaxseeds (Flax Meal)
• ½ Cup Tahini (I used unhulled, but it was a bit bitter, so it might be better to use hulled)
• ¼ Cup Chocolate Protein Powder
• ¼ Cup Ground Pumpkin Seeds
• ¼ Cup Real Maple Syrup
• 1 Teaspoon Stevia
• 1 Teaspoon Cacao Powder (Use cocoa if you must, but cacao is 100x better!)

Combine all ingredients in a medium size bowl, or you could probably use a food processor.

Add the smallest bit of water if they are a bit dry, or a bit more flax meal if they are too wet.

Scoop a heaped teaspoon and roll into balls. Then roll them in shredded or dessicated coconut.

Refrigerate.

Eat.

(They go well with a hot drink such as tea!) Feel free to try using different nut butters or protein powder to vary the taste.

Let me know what you think!

Five 10 Minute Fat Burning Workouts

Here you go.

Five Workouts.

Two Timing Variations.

Ten Minutes.

No excuses.

No equipment, still no excuses.

Got a kettlebell, dumbell or skipping rope? Definitely no excuses.

A stopwatch, countdown timer or Gymboss timer would be handy. (If you have an iPhone you already have two out of the three and access to plenty more killer workout apps.)

If access to a timing device is holding you back from working out maybe you are reading the wrong website.

Do one at the end of your weight training, one if you are short for time, or multiples (take 2-3 minutes between circuits) if you have more time and energy!

NO EXCUSES!!!

No Equipment

30 seconds: Pushups

90 Seconds: Virtual Skipping

30 Seconds: Jump Squats

90 Seconds: Virtual Skipping

30 Seconds: T -Pushup Rotation

90 Seconds: Virtual Skipping

30 Seconds: Alternate Lunge Jumps

90 Seconds Virtual Skipping

30 Seconds: Cross Climber

90 Seconds: Virtual Skipping

KB – Skipping Rope

30 Seconds: 1 Arm Swing

90 Seconds: Virtual or Real Skipping

30: Seconds 1 Arm Swing

90 Seconds: Virtual or Real Skipping

30 Seconds: 1 Arm Overhead Squat

90 Seconds: Virtual or Real Skipping

30 Seconds: 1 Arm Overhead Squat

90 Seconds: Virtual or Real Skipping

30 Seconds: KB Goblet Squat

90 Seconds: Virtual or Real Skipping

Kettlebell Only

30 Seconds:  1 Arm Overhead Squat

90 Seconds: 2 Arm Swing

30 Seconds: 1 Arm Overhead Squat

90 Seconds: 2 Arm Swing

30 Seconds: 1 Arm Bent Over Row

90 Seconds: 2 Arm Swing

30 Seconds: 1 Arm Bent Over Row

90 Seconds: 2 Arm Swing

30 Seconds: Goblet Squat

90 Seconds: 2 Arm Swing

No Equipment

30 Seconds: Burpees

90 Seconds: Prone Brace

30 Seconds: Burpees

90 Seconds: Side Brace

30 Seconds: Burpees

90 Seconds: Side Brace

30 Seconds: Burpees

90 Seconds: Climber

30 Seconds: Burpees

90 Seconds: Prone Brace

Kettlebell Or Dumbell

60 Seconds: Goblet Squat

60 Seconds: Squat Hold

60 Seconds: Prone Cross Toe

60 Seconds: Climber

60 Seconds: Hip Raise

60 Seconds: Floor Touch

60 Seconds: Superman

60 Seconds: Banana

60 Seconds: Hip Raise

60 Seconds: Floor Touch

Always simple, never easy.

Get to it and take your fat burning workouts to the next level.

Let me know what you think, how you go and your favourite ‘finishing’ combos!

Best of Facebook January Part Two

January has pretty much come and gone. Hopefully you are still on track with the goals (even resolutions) you made 30 or so days ago. These guys below know what they are talking about so I thought it’s only fair to share the wealth. Enjoy. (and be sure to add me as a friend on Facebook!)

Bob Garon Water gets past almost all headaches. Be sure to drink no less than half your bodyweight in ounces every day… above and beyond your workout hydration needs.

Alwyn Cosgrove New blog post up: 5% of the year is gone already! Are you on track with your 2010 goals?

Craig Ballantyne Take 5 minutes and plan out your weekend of activity and your meals. That way, things won’t start bad and go downhill from there. Then spend another 10 minutes planning out next week, identifying obstacles that might get in your way, and then write down 2 solutions for every obstacle. This will save you a lot of stress.

Donovan Owens I have a lady in one of my boot camps…she’s 76 years young…she’s had 2 total knee replacements…and she shows up 3 times a week. I’m sorry, what was your excuse again?

Bob Garon Calories are almost NEVER ur enemy… the enemy is ur added sugars, salts, processed grains, and pasteurized dairy. You rid those 4 Little White Devils out of ur life, replace them with many colors of a minimum of 4-6 fruits & 4-6 veggies every single day of ur life, and you’ll be uber healthy. True Story!