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It starts with a Great Attitude.

Attitude is your viewpoint or opinion on something. Approach everything with a Great Attitude. Look for the Positive in everything. There is always something positive that will come out of the worst things. If you haven’t seen it yet, it is because you haven’t looked for it yet. Change your attitude and change your life! Look for the opportunity that presents itself. Opportunities are everywhere. Be the person that smiles and has a great attitude no matter what.

Know your long-term Goals/Vision.

Knowing your goals is critical to you ever attaining them. Think about it, if you do not know your long-term goals how are you every going to attain them?

Start by writing them down. Use a notepad, use your phone, use text to talk, or whatever you do just do it. Start by writing down your Huge Goals/Visions. These are long-term. 1 year, 5 years, 10 years, 15 years, lifetime. Think Big, Think Massive. These goals will excite you!

Do not worry about how you are going to attain them, just write them down and get it in front of you. Do this every morning and review them or write them again every night.


Set your short-term Goals.

Now that you have set your Big Goals and Visions it is time to set your short-term goals.

If it’s a workout for today. Choose a time today you will train. Be Specific.

Maybe your are challenging yourself to work out at a higher intensity or longer duration. A target to hit at your job, a time to get up in the morning, or healthy food choices to eat. A short term goal is something you will attain soon. It could be today, tomorrow, this week, this month or this year. Once you attain these goals be sure to maintain them. To call it a success you must attain it and then maintain it.

Keep your discipline and stay focused on your goals and visions.

Set SMART Goals.


Your goals need to be as specific as possible. Be clear as to what you want or need. You need a clear focus of what it is.


Your goal needs to motivate you. Don’t settle for something small that is not going to excite you. Pick a goal that will get you excited, one that you would LOVE to attain.

Rewards are great! Set rewards for yourself when reaching milestones of your goal. Let’s say you are starting a new fitness program and you want to lose 50 lbs., you want to have more energy, and you want better health. This is a long-term goal. Although you will feel great immediately, it will take a while to lose all 50 lbs.



Your goal needs to be attainable. Choose a goal that you believe can be attained. Your belief in attaining your goal will help you stay motivated and you will create success.


Your goal is relevant to you. It is something that you can relate to. Your goal needs to be aligned with your life. You will directly benefit from creating success during the process and after attaining the goal.


A goal is trackable when it is clear what progress means. It might be the quantity or the quality to measure against. For instance, your goal of weight loss can be tracked using body fat tracking programs provided at Fitness 19 showing changes in fat loss in true numbers, or you can have a better-quality life or energy levels as a result from the exercise. Both are creating more success and moving you towards your overall goal.




Change your daily routine.

The Opportunity Clock.

Get up and GO! Skip the Snooze Button.

When you get up and go you will start to reset your internal clock to tell itself, “Hey, It’s go time!”. Hit the snooze button and your are going down a train down a dark tunnel blinding your eyes at the end and when you see another tunnel you will do anything to stay in it. Don’t get stuck in a dark tunnel. Get up and GO.

Get Hydrated!

Dehydration occurs when you use or lose more fluid than you take in, and your body doesn’t have enough water and other fluids to carry out its normal functions. Drinking plenty of water is a necessity for both performance and safety during exercise.  On a basic level, even slight dehydration can cause decreased physical and mental capability, which can reduce the benefits of your workout.  Yes, drinking too little water can make you feel thirsty, but it can also cause dizziness, light-headedness, lack of energy, and muscle cramping.

Drink Water – Add a squeeze of a quarter of a lemon, and a teaspoon of Pink Himalayan Sea Salt

You will most likely be waking up dehydrated and lacking essential minerals that were lost during sleep.

It is time to replenish your body! Save the Caffeine, Coffee, Tea for after lunch. Having it as your first drink could dehydrate you in the morning and put stress on your adrenal glands if you are not properly hydrated.)

Get Moving!

Do light exercise, do some stretching, or just move. If you need to start off slow with light Leg Extensions on the bed or other stretches in bed. You can go outside for a walk. You could add a routine of squats, pushups, Vinyasa Flow yoga or any other home remedy. A little wrestling in bed with your loved one is always a great choice as well!

Good Morning Sunshine!

Add sunlight to your morning routine however you can! Your light receptors in your eyes will stimulate biological processes. The natural light will help you feel more awake and aware. On a dark day I will ask my home to put on “bright in the house”. Anything extra that I can do to get me awake and active!

Say Goodbye Inflammation.

If you are like me and shower in the morning before your day, then this is perfect for you. If you don’t yet, you might want to add this to your routine in the morning. The goal is to get your body in the coldest possible water for at least 3 minutes. The cold water running down your back along with your controlled breathing will turn what would initially seem like a horrible idea into a healing experience.

Deep breathing and initial body’s shock help your body to stay warm while increasing blood circulation and raises your heart rate. You will increase alertness and give yourself a boost of energy for the day. It also helps boosts your immune system, refines hair and skin, stimulates weight loss, eases stress, speeds up muscle recovery, and happiness.

Start with 30 deep breaths in. On the 30th breath push all the air out and do not inhale until you must. When you must breath in as much as you can and hold for 10 seconds, then repeat the process. At the end of the first cycle submerge into the cold water. The initial cold shock and breathing will help you stay warm and you body will actually start to heat up.

You can start with warm water and gradually switch to cold and cycle between warm and cold in 1 minute intervals, or if your like me you will just drop the bar to the coldest possible temperature, soap up, do some squats, stretch and think about how great it would be to jump and submerge my entire body into a frozen river.

If you are currently not feeling well, have a cold or are sick, then avoid the cold showers until you are feeling better. The acute stress is great, but for a weakened immune system it could make it worse.


When it comes to breakfast choose healthy fats and avoid simple sugars.

Examples-Avocado, full-fat yogurt (low sugar), whole eggs, nuts, fish, chia seeds.

Avoid- high sugar and high carb foods like bread and cereal, although if you are going to crush your workout first thing in the morning you might want to add some carbs to give you that extra energy. Also, avoid saturated fats like fried foods, fat from animal products, sweets, and bakery.


This is for you if you are like the many who love to get your fix from a cup of coffee or tea packed with caffeine. Add fat to your drink! The caffeine intake will be slowed down to the digestive rate of the fat (the slowest digestible food). You will gain the effects of caffeine over longer durations improving your energy and focus. Grass fed butter, MCT oil, or coconut oil are great examples to add to your cocktail.

Daily Exercise:

Make time to workout at any point in your day. It is very important that you pick this time and put in on your calendar. Reserve that time for yourself and DO NOT let anything get in your way. Make it happen.

Our resources are available to you to help you get the tools you need to succeed. Work with our professionals to develop custom tailored workout plans, get the coaching you need to train. Download our free 6 week workout plan and get started today! Available at 1 hour of your day is only 4% of your 24 hour day. You cannot afford to not do it. It is a must. Schedule your workout time!


Intake a balance of Protein, Carbs and Fats. Most of us can intake as much as 30 grams of protein in one setting, any more than that could be costing you your food and your dollars.

Which Carbs are right for you?

Simple Carbohydrates are sugars. They will provide a rapid source of energy, but the consumer will feel hungry soon after. Examples include white bread, sugars, and candies.

Complex Carbohydrates consist of long chains of sugar molecules. They tend to fill you up for longer, and they are considered more healthful, as they contain more vitamins, minerals, and fiber. Examples include fruits, vegetables, pulses, and wholemeal pasta.

AVOID Simple Carbohydrates such as junk food, food additives, such as coloring, taste enhancers, processed food, and artificial emulsifiers


Sleep and rest are vital for proper health and weight management.

Get at least 6 hours of sleep per night or average at least 42 hours per week. Even if you have to sleep 1-2 hours at a time, get your rest! These are basic guidelines you might need more sleep depending on your situation.

The advice in this book has been given as information and has not been evaluated for any person specifically. Follow any statements or guidance from this book at your own risk.