“Striving for perfection is the greatest stopper there is.
… It’s your excuse to yourself for not doing anything.
Instead, strive for excellence, doing your best.”
- Sir Laurence

Expect Fitness & Weight Loss Success!

Why do you let your negative voice say nasty things
to you like “You are going to fail like you have all
the other times you have tried to lose weight!”?

Life is too short to spend time being lectured by
your negative voice.

If you continue to let that happen then you are
stamping your ticket to many years of no weight
loss results (never mind zero fun)!

You should authentically Expect Success and be
excited that this attempt to lose weight and get fit
will be the last attempt of your life.

How fun is that to think about?

Why should you Expect Success?

Because you have never attempted to lose weight
by tapping into the tremendous Power of Interval
Training and my using small habits (my 15 Secrets
to Better Health http://bit.ly/q5t1xs) to crush it!

I say you decide right now that you are definitely
going to be successful this time.

Expect Success and then make it happen!

Today’s Fitness Mission: An Interval Workout

Interval Workouts help you burn up to 30% more
calories than exercising at a set pace and increase
your post-workout metabolism for up to 12 hours.

Pick your favorite activity (walking, running, biking,
etc.) and have fun!

• No Excuses Workout (NEWO) System members:
do your Personalized Intervals from your web-based
software on your own or using one of the videos:

http://www.NoExcusesWorkouts.com/ -> “Log in”

• Non-NEWO System members: do 10, 15, 20 or 25
minutes of this highly-effective Interval Workout:

http://bit.ly/oCzy9X

“Over the years I have learned that what is important
in a dress is the woman who is wearing it.”
- Yves Saint Laurent

No Interval Workouts = Minimum Fitness & Weight Loss Results

Are you doing 3 Interval Workouts per week?

If you answered yes then I am willing to bet that
you have lost at least 5 pounds through the first
5 weeks of 2012.

The #1 way to crank up your fitness and weight loss
results is by doing Interval Workouts!

Intervals help you burn 30% more calories than
exercising at a set pace and they leave your post-
workout metabolism elevated for up to 12 hours.

If you are exercising and you are not doing Interval
Workouts then you are really hurting results.

Check out this article from the Mayo Clinic that
talks about the power of Interval Workouts:

Mayo Clinic: Interval training: Can it boost your
calorie-burning power?

“Once the domain of elite athletes, interval training has
become a powerful tool for the average exerciser, too.”

“It’s not as complicated as you might think. Interval
training is simply alternating bursts of intense activity
with intervals of lighter activity.”

“You’ll burn more calories. The more vigorously you
exercise the more calories you’ll burn— even if you
increase intensity for just a few minutes at a time.”

http://bit.ly/sELAHa

The great thing about Interval Workouts is that you
can do them anywhere (walking in your living room,
outside, at a gym, etc.) and doing any activity you
want – all that matters is you hit the target levels.

I say you commit right now to start doing Interval
Workouts 3 days per week using the free sample
Interval Workout I send out on Mondays, Wednesdays
and Fridays or by doing Personalized Interval
Workouts from your No Excuses System software.

If you commit to doing three 20-30 minutes Interval
Workouts per week you will be shocked with your
fitness and weight loss results!

Today’s Excuses Fitness Mission:
The No Excuses Workout (NEWO)

In-home strength training requiring no equipment.
Add in 10-30 minutes of Easy/Medium Cardio
after your NEWO to crank up your results.

No Excuses Workout System members: do the
NEWO with me using one of the 4 videos:
http://www.NoExcusesWorkouts.com/ -> “Log in”

Non-No Excuses System members: • Sample 6-min. NEWO: http://bit.ly/qw1BRo
• Sample 6-min. NEWO Video w/ Jonathan:

http://bit.ly/m8IYS6

* Start by doing it once (6 min.) & then work your
way up two times, three times, etc.
• Sample 9-min. Low Impact NEWO Video w/
Jonathan: http://bit.ly/hvRbd2

Easy/Medium Cardio: Any cardio activity that
gets your heart rate up but does not push you too
hard. Shoot for a Perceived Exertion of 5 to 7 on
a scale of 1 to 10.

“Our deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond
measure.” – Marianne Williamson

16 weeks & 30 weeks until Memorial Day & Labor Day!

Decide right now how much weight you want to
lose over the next 16 and 30 weeks.

You could lose 16-48 pounds (1-3 pounds per week)
by Memorial Day or 30-90 pounds by Labor Day if
you make a true commitment right now and follow
through!

If you want it bad enough you will do what it takes
to chase down your goal weight!

But you have to work the program (use the free
daily workouts or your Personalized No Excuses
Workout System workouts) and use my 15 Secrets
to Better Health http://bit.ly/q5t1xs as your roadmap!

How much are you going to weigh on Memorial Day?

How much are you going to weigh on Labor Day?

Today’s Excuses Fitness Mission:
The No Excuses Workout (NEWO)

In-home strength training requiring no equipment.
Add in 10-30 minutes of Easy/Medium Cardio
after your NEWO to crank up your results.

No Excuses Workout System members: do the
NEWO with me using one of the 4 videos:
http://www.NoExcusesWorkouts.com/ -> “Log in”

Non-No Excuses System members:
• Sample 6-min. NEWO: http://bit.ly/qw1BRo
• Sample 6-min. NEWO Video w/ Jonathan:

http://bit.ly/m8IYS6

* Start by doing it once (6 min.) & then work your
way up two times, three times, etc.
• Sample 9-min. Low Impact NEWO Video w/
Jonathan: http://bit.ly/hvRbd2

Easy/Medium Cardio: Any cardio activity that
gets your heart rate up but does not push you too
hard. Shoot for a Perceived Exertion of 5 to 7 on
a scale of 1 to 10.

“Here is the test to find whether your mission on
earth is finished: If you’re alive, it isn’t.”
- Richard Bach

Waiting for the ideal time to lose weight is a Pipe Dream!

Most people keep telling themselves the same type of stories:

When things settle down at work I will lose the weight.
When the kids are older it will be easier to focus on myself.
When I invest in a gym membership I will start getting fit.
When things are less stressful I will start eating right.

You get the point. The sad thing is that when we wait for
the ideal time to start losing weight and getting fit it rarely
comes.

Our lives are perpetually busy and crazy and we need to
ditch the pipe dream that a magical day in the not-to-far
future will happen when everything will line up and we
can go for it!

If you wait for that day you will be waiting forever and
you will continue to be robbed of becoming who you
deserve to be.

Stop putting off your best you and go for it right now!

Nail today’s Interval Workout and then focus on my
15 Secrets to Better Health http://bit.ly/q5t1xs and
your ideal time will be NOW!

Today’s Fitness Mission: Intervals

Interval Workouts help you burn up to 30% more
calories than exercising at a set pace and increase
your post-workout metabolism for up to 12 hours.

Pick your favorite activity (walking, running, biking,
etc.) and have fun!

• No Excuses Workout (NEWO) System members:
do your Personalized Intervals from your web-based
software on your own or using one of the videos:

http://www.NoExcusesWorkouts.com/ -> “Log in”

• Non-NEWO System members: do 10, 15, 20 or 25
minutes of this highly-effective Interval Workout:

http://bit.ly/oCzy9X

“High expectations are the key to everything.” – Sam Walton

6 Tips for Winning the Super Bowl Party

OK, so tomorrow you are either hosting or going to a
Super Bowl Party.

You have been busting your butt over the first 5 weeks
of 2012 to lose weight and get fit and your rocket has
already left the pad or is about to leave it.

You need to blow it all at a Super Bowl Party like you
need a hole in your head!

Here are my 6 Tips for Winning the Super Bowl Party

1) Do a workout of at least 10 minutes early in the day

2) Drink water all day long (hopefully you are doing this anyway

3) Eat a solid snack (150-300 calories) within 90 minutes of the party

4) Prepare or bring a health appetizer

5) Limit yourself to 1 or 2 beers or glasses of wine

6) Put your “everything in moderation” hat on

You can still have a blast on Sunday but not end up kicking
yourself on Monday morning (especially as you get on the
scale for the weekly team weigh-in).

Have fun!

Today’s Fitness Mission: The Family Fun Workout!

Plan something active and fun with your kids, spouse
or a friend – go for a walk, bike ride, hike, clean the
garage, play tag, etc.

For a bonus workout do a No Excuses Workout
(NEWO) – strength training requiring no equipment.

No Excuses Workout (NEWO) System members:
do the NEWO with me using one of the videos:

http://www.NoExcusesWorkouts.com/ -> “Log in”

Non-NEWO System members:

• Sample 6-min NEWO: http://bit.ly/qw1BRo
• Sample 6-min NEWO Video w/ Jonathan:

http://bit.ly/m8IYS6

“Finding is reserved for searchers.” – Jim Rohn

Is your body changing?

Are your pants getting looser?

Is your stomach getting more tone?

Are your arms getting more defined?

Had you lost inches when you re-took your
measurements earlier this week (4 weeks
into the year)?

If you answered No to all of these questions
then the tough love is that what you are currently
doing is not working!

I have been going to the same gym for about 6
years and most of the members look the same
as they did when I joined.

And the sad part is that many of them are at the
gym a lot.

But I only see about 1 out of every 20 people in
the cardio area doing Intervals and more than
half of the people are barely sweating.

I also see a lot of people standing around while
doing strength training and not paying attention
to their form.

If you have been consistent with your workouts
and are not seeing positive changes in your body
then it is time to re-focus and change up what
you are doing.

If you are nailing your Intervals and No Excuses
Workouts and your body is not changing (never
mind your energy, health and weight), then print
out my 15 Secrets to Better Health:

http://bit.ly/q5t1xs

Then look them over and find a few that you need
to dial in to crank up your results!

Life it too short to be exercising and not seeing
results. If you are putting in the time to exercise
you deserve results.

If you are not putting in the time then it is time to
stop making excuses and re-commit!

Today’s Fitness Mission: Intervals

Interval Workouts help you burn up to 30% more
calories than exercising at a set pace and increase
your post-workout metabolism for up to 12 hours.

Pick your favorite activity (walking, running, biking,
etc.) and have fun!

• No Excuses Workout (NEWO) System members:
do your Personalized Intervals from your web-based
software on your own or with me using one of the
optional videos:

http://www.NoExcusesWorkouts.com/ -> “Log in”

• Non-NEWO System members: do 10, 15, 20 or 25
minutes of this highly-effective Interval Workout:

http://bit.ly/oCzy9X

“Accept the challenges so that you may feel
the exhilaration of victory.”
- General George S. Patton

1 Potentially Game-Changing Question

Are you doing your best?

If you answered yes then you have probably
lost 4-12 pounds through the first 4 weeks
of the year, you lost inches when you re-took
your measurements and/or your energy is
going up.

If this is you then Congratulations!

If you answered no then my next question is:

Why not?

Take few minutes to truly think about your
answers to the Why Not question.

Are they excuses?

When you stop making excuses and refuse to
accept anything less than taking 100% ownership
of your health and holding yourself accountable
your rocket will leave the pad!

Are you doing your best?

Today’s Excuses Fitness Mission:
The No Excuses Workout (NEWO)

In-home strength training requiring no equipment.
Add in 10-30 minutes of Easy/Medium Cardio
after your NEWO to crank up your results.

No Excuses Workout System members: do the
NEWO with me using one of the 4 videos:
http://www.NoExcusesWorkouts.com/ -> “Log in”

Non-No Excuses System members: • Sample 6-min. NEWO: http://bit.ly/qw1BRo
• Sample 6-min. NEWO Video w/ Jonathan:

http://bit.ly/m8IYS6

* Start by doing it once (6 min.) & then work your
way up two times, three times, etc.
• Sample 9-min. Low Impact NEWO Video w/
Jonathan: http://bit.ly/hvRbd2

Easy/Medium Cardio: Any cardio activity that
gets your heart rate up but does not push you too
hard. Shoot for a Perceived Exertion of 5 to 7 on
a scale of 1 to 10.

“The greatest thing is, at any moment, to be willing
to give up who we are in order to become all that
we can be.” – Max Depree

Are you Interested or Committed?

I love the following quote and suggest you read it
several times:

“There’s a difference between interest and commitment.
When you’re interested in doing something, you do it
only when it’s convenient.

When you’re committed to something, you accept no
excuses; only results.” – Unknown

When you are committed you don’t let your negative
voice convince you that you don’t have time to
exercise when you spend time watching TV and
online (for non-work purposes) each day.

When you are committed you follow my suggestion
of setting yourself up for success each night using the
Win Tomorrow Check List even though you are tired
and just want to chill on the couch with a glass of wine.

When you are committed you are confident that you
will lose 10-30 pounds over the 10-week Fitness
Challenge because you are taking 100% ownership
of your weight and results.

Are you interested or committed?

Make a true commitment today and then make 2012
the launching pad for the new you.

You are worth it!

Today’s Fitness Mission: Intervals

Interval Workouts help you burn up to 30% more
calories than exercising at a set pace and increase
your post-workout metabolism for up to 12 hours.

Pick your favorite activity (walking, running, biking,
etc.) and have fun!

• No Excuses Workout (NEWO) System members:
do your Personalized Intervals from your web-based
software on your own or with me using one of the
optional videos:

http://www.NoExcusesWorkouts.com/ -> “Log in”

• Non-NEWO System members: do 10, 15, 20 or 25
minutes of this highly-effective Interval Workout:

http://bit.ly/oCzy9X

“Much may be done in those little shreds and
patches of time which every day produces, and
which most men throw away.” – Charles Colton

Time to take your 4 week measurements

4 weeks ago (on Monday, January 2nd) I posted
the Body Measurement Video and Trackers as
new Free Tools.

It is now time to retake your measurement or take
them for the first time if you are new to the team.

After hearing “I would have quit after only seeing
the scale move a little if I did not know I was losing
so many inches” many times I decided that these
tools need to be shared with everyone.

Check out the No Excuses Body Measurement Video
(8 minutes):

http://bit.ly/iDf0hN

Please note that in the video I mention that we are
measuring 7 areas but I actually want you to take 10
total measurements (right and left measurements for
Biceps, Thighs and Calves).

Here is links to the No Excuses Inches Lost Tracker:

Excel Version: http://bit.ly/ulk3Gw
PDF Version: http://bit.ly/suQKbR

Please use the tracker (I suggest you save it on your
computer) along with the video to have more clarity
on the tremendous progress you will be making
moving forward.

I am going to have you re-take your measurements
every 4 weeks so that you can see how many inches
you have lost (which is super-motivating)!

Remember, you are in complete control of your results
so follow my lead and you will make 2012 the healthiest
year of your life!

If you are excited about your inches lost or other results
please email your Success Story to
membersupport@breakthroughhw.com so that your
story can help motivate the team!

Today’s Excuses Fitness Mission:
The No Excuses Workout (NEWO)

In-home strength training requiring no equipment.
Add in 10-30 minutes of Easy/Medium Cardio
after your NEWO to crank up your results.

No Excuses Workout System members: do the
NEWO with me using one of the 4 videos:
http://www.NoExcusesWorkouts.com/ -> “Log in”

Non-No Excuses System members: • Sample 6-min. NEWO: http://bit.ly/qw1BRo
• Sample 6-min. NEWO Video w/ Jonathan:

http://bit.ly/m8IYS6

* Start by doing it once (6 min.) & then work your
way up two times, three times, etc.
• Sample 9-min. Low Impact NEWO Video w/
Jonathan: http://bit.ly/hvRbd2

Easy/Medium Cardio: Any cardio activity that
gets your heart rate up but does not push you too
hard. Shoot for a Perceived Exertion of 5 to 7 on
a scale of 1 to 10.

“Most people search high and wide for the keys to
success. If they only knew, the key to their dreams
lies within.” – George Washington Carver

4 weeks into 2012: Pick a team

Now that we are a solid 4 weeks into 2012 the
“I am going to make 2012 the year I lose the weight
and get fit!” team is breaking up.

There are 2 teams to join:

1) I give up! I am too busy to make my health
a priority right now or I am too frustrated
with my results so I am quitting.

2) I am committed to follow through and break
the pattern of starting and stopping when it
comes to losing weight. This is my year!

Team #1 is where 98% of people end up and the
members of this team have low energy, live a life
filled with regrets and spend most of their days
being lectured by their negative voice.

Being on Team #1 is zero fun!

Team #2 is where you shift from surviving to
living and then thriving.

This is where your kids make comments like
“Mom is really doing it this time” and your
friends or spouse say things like “you look
great” or “I can’t believe your energy!”

Yes, losing weight and getting fit is not easy. You
have to take action, hold yourself accountable and
avoid excuses.

But having tons of energy and feeling like a million
bucks is worth putting the energy into. Plus, this is
what you and your family deserve!

What team are you picking?

Today’s Fitness Mission: Intervals

Interval Workouts help you burn up to 30% more
calories than exercising at a set pace and increase
your post-workout metabolism for up to 12 hours.

Pick your favorite activity (walking, running, biking,
etc.) and have fun!

• No Excuses Workout (NEWO) System members:
do your Personalized Intervals from your web-based
software on your own or with me using the videos:

http://www.NoExcusesWorkouts.com/ -> “Log in”

• Non-NEWO System members: do 10, 15, 20 or 25
minutes of this highly-effective Interval Workout:

http://bit.ly/oCzy9X