Body Transformation Course: Day 1 – Mindset

Yesterday you downloaded a copy of the 5-day transformation guide. I hope you had some time to dig through it. 

Today I want to talk about getting in the right mindset to transform your body and life. Not only in the next 5-days but forever.


Over the next 5-days and beyond I’d like for you to live with 2 mindsets.

  • Never two in a row
  • Always something

The Never Two In A Row Mindset

  • Miss a workout? Cool, just not two in a row.
  • Eat a shitty meal? Cool, just not two in a row.

The Always Something Mindset

  • Can’t get your full workout in? Cool, get in half (or do 10 push-ups).
  • Can’t get your healthy meal in? Cool, do the best you can in whatever situation you’re in.

When striving for perfection we hand-cuff ourselves and never get started. Action ceases to exist and our goals, ambitions, projects, and dreams get put on the back burner. Instead of enjoying the excitement of the process, we dwell on the prospects of being let down by results not being perfect.

We sit back and analyze every piece of information and detail. Convince ourselves that we do not have enough skill, know-how, or resources to do a good job. Learn the skills on the fly, the know-how will come once you start; you will adapt…. trust me. The only resources you need are the commitment to get started and to simply TRY.


When practicing health and fitness, when practicing anything. I can guarantee with 100% accuracy that a few things will happen.

  • You won’t always be motivated
  • At some point, you’ll feel tired
  • Stress will make things hard
  • You will get bored with it
  • At times you’ll feel like you have too much on your plate

When these things happen you probably treat your health like an on and off switch. Health mode is either on or off. Your all or nothing mentality kicks in like Bruce Lee and this leads to always falling on and off the fitness wagon, yo-yo dieting, and constantly losing and gaining the same 10, 20, 30+ pounds.

light switch

Our goal with today’s lesson is to take that on-off light switch and turn it into a dial. If health and fitness can’t be a top priority right now, that’s OK. Maybe, instead of a 10 out of 10, you’re at a 3 out of 10 with how much time and energy you can commit.

What’s cool about changing from a switch to dial is that you get to keep momentum. Not only will you never have to start all over again (hashtag the Monday’s) with this approach, you can still work towards them instead of shutting it down.

More importantly, this teaches you how to get better at dealing with challenges rather than completely avoiding them.

Life doesn’t pause and neither do you.

There’s never a “perfect time” to pour our energy into our health and fitness. Sure, things may settle down a bit but that’s only until the next challenge presents itself – which we know will happen.

  • vacations and special events
  • completely swamped at work
  • injuries
  • stress
  • lack of sleep because the kids are sick
  • depression
Nutrition dial
  Dials from precision nutrition
Fitness dials
Dials from precision nutrition

It’s ok to start small and stay small for a while if that’s what you need to do to stay consistent. And that right there is the number one reason people hire me for coaching because they struggle to stay consistent long enough to see results.

I don’t want to bullshit you.

This is probably going to take a while. Depending on where you’re health and fitness are currently, probably 6 months to a year. For some, longer than that.

When was the last time life went smoothly over an extended period of time like that? Ummmm, never. So have patience, anticipate setbacks, and remember it’s ok to start and stay small if you need to in order to stay consistent.

Take action today

Today, create your health and fitness dial and more importantly, keep it where you can see it EVERY day. A fridge is a great place.

  • Step 1: Consider your exercise and nutrition
  • Step 2: Ask, “What’s the absolute MOST I could do?” That’s your 10.
  • Step 3: Ask, “What’s the absolute LEAST?” There’s your 1.
  • Step 4: Use 1 and 10 to fill in the other points on the dial.
  • Step 5: Refer to your dial when life gets busy (or slows down!).

From here you’d fill in the rest of the dials as you see fit. You may find that you need to adjust this and that is ok.


Yesterday you got a copy of your Body Transformation Guidebook. Today we covered strengthening your mindset. Tomorrow we’ll be going over diet and nutrition.

We’ll talk about the importance of changing your environment and how it helps you to stop relying on willpower. I’ll also introduce you to the one meal method and how this can help you make better choices more consistently. You’ll also get access to my ‘Super Shake’ guide.