Have you ever heard that Drake song, 0 to 100? Great song! And I had to listen to it prior to writing this blog for motivation.

Even though it is a great song it has nothing to do with this blog. So sorry.

Or maybe it does, and I don’t understand the lyrics.

But what I do see every day is people going 0 to 100 real quick.

How is that?

Everyday someone gets an Epiphone and goes from sitting on their a** or from living off cold pizza too…

5 days of HIIT training and the bro-est of bro’s diet.

Come on people!!!!

You will never succeed if you take your training and diet from absolutely nothing to the complete other side of the spectrum.

It is all about baby steps.

It is not about perfection, but consistency.

Lose the all or nothing mentality.

Find balance.

How do we do this?

Client #1: Let’s call him Bob. Bob has a desk job, loves to lounge on the couch after work and activity level is a big fat ZERO.

One day he has his annual doctor visit and has some not-so-great lab work come back and Doc says it is time to lose some weight.

What does he do?

Instead of going 0 to 100 real quick he just simply starts to walk 2-3 times a week.

He builds to 3-5 days.

And now he is walking every day for 30 to 60 minutes.

He has lost 20 pounds in a 3 month process and his blood work comes back way better!

Great job man!

He then realizes he wants to build some muscle.

What does he do?

He does some research and finds a top notch personal trainer.

This trainer understands to take it sloooooow.

They start with two full body workouts for a couple weeks, progress to three and now six months down the road Bob is doing four days a week of upper/lower body splits.

Be like Bob!

Client #2: I am going to call her Peggy. Peggy is a stay at home mom with three kids and a husband who is a firefighter so his hours are crazy. Peggy has a lot of after school activities and majority of her family’s dinners during the week are fast food. Peggy has put on some serious weight! She wakes up one day and can’t fit into the 5 year old jeans she consistently wears every week.

What does Peggy do?!

Well, instead of asking for advice from her friend who is on a Ketogenic diet (I have no problem with this diet at all) she starts small!

Peggy knows her life is crazy and staying on a Ketogenic diet is not sustainable and flexible for her crazy lifestyle.

Peggy makes simple and effective changes.

She trades her Chic-Fil-A tea in for Water.

She eats more salads.

Peggy loses 15 pounds over the course of 3 months.

She then hires me (shameless plug) to learn flexible dieting and tracking macros, so she can enjoy foods, eat out with her family, not deprive herself and still lose weight!

8 months later Peggy has lost 40 pounds and now has to buy smaller jeans.

The moral of the story is be like Bob and Peggy and just put one foot in front of the other.

Be patient, consistent and you will make lifestyle changes instead of a quick fix.

-Evan, evan@forge-rx.com