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Take Back Your Health: 10 Sure Ways To HIIT Your Fitness Goals fat burner plus
16 2016 APRIL

Take Back Your Health: 10 Sure Ways To HIIT Your Fitness Goals

I’m done. I’m just done! I’m not 100% sure what comes next, but I’m 110% sure that I need to make some kind of change.

It’s a rare human being who hasn’t had a similar thought at some point or another, and most of the time it is related to our health and fitness. Oh, and by the way, in this instance I’m using the phrase “rare human being” as a fancy term for liar!

I can remember vividly the moment it happened to me. It was 6 years ago and my 86-year-old grandmother was saying her goodbye’s to everyone on her way out the door after dinner. For better or worse, the common theme amongst family members of that age seems to be their willingness to say EXACTLY what’s on their mind in EVERY situation. I’m not sure what age this happens at, but whatever it is, that year’s transition is marked by a complete loss of filter. Having just had our second child not long before, I had fallen into the new dad routine, whereby I had gotten pretty relaxed about any kind of fitness routine and regularly ate 2 huge plates of my favorite meals. Life was pretty delicious for me.

At 89 years old, aside from not having a filter, my Oma (German word for grandmother) had one other characteristic that is important to the story: She was almost completely blind. She could make out objects to see where she was going (with help), but had a difficult time making out any detail. To the point where we had to tell her who we were when she approached us. Blind and filterless, she remains to this day (having since passed away) one of my all-time favorite people. As she walked towards me I leaned forward and said “Oma, it’s Adam. It was nice to see you!” at which point she then leaned in to give me a hug. After about 2 or 3 seconds, with her arms around my waist, she looked up and seemingly past me as she said “Oh my Adam, you’ve gained weight!”.

That was it for me. I smiled, laughed and kindly said “Maybe a little”, but inside I yelled “I’m done!”. A blind woman had just told me that I was too heavy; That tends to give you a good wake up call.

From that moment on I began to blindly begin my journey towards a fitter and healthier life. I didn’t want to be the guy nervous to take his shirt off at the beach with my family in the summer, or unable to keep up with my kids as they begin to take an interest in different sports. Stumbling at first, I began to find my way as I connected with good people and even better advice.

The following 10 tips are little pieces of wisdom I have picked up through my journey to better health and fitness. I have seen a lot of people get to the same point I did that evening with my Oma, saying “That’s it, I’m done!”. However, I’ve learned that there are a few small and sometimes intangible things that make up the difference between those who succeed moving forward from that moment, and those who fall back into the same patterns. Many of these lessons I credit to my good friend, and 3 times CrossFit Games Competitor, Robert Perovich. The best thing I ever did was intentionally sponge off of people like him who had already done what I hoped to do.


Here are my 10 tips for success:

1. CONNECT YOUR ‘WHY’.  A sure fire way to ensure that you don't give up is to clearly connect to the reason 'why' you want to get healthier in the first place. Purpose is one of the most powerful motivators in the world. When you understand and connect on an emotional level with the reason why you want to do something in the first place, you will be amazed at what you are capable of.

2. WRITE YOUR GOALS.  Goals are concrete and measurable. They create benchmarks and allow you to recognize and celebrate victories as you progress. Individuals who don’t have goals tend to fail easier than the ones who write them down. A Harvard study of MBA’s magnifies the importance; After 10 years in the workforce post-graduation, the 3% who had written their goals down earned, on average, TEN TIMES more than the other 97% of the class combined. Enough said!

3. BE ACCOUNTABLE.  Find someone you trust to share your Why and your Goals with. The simple act of verbalizing both of those will tend to keep you more accountable in the long run. Most of us are more likely to quit when no one knows we were trying. It’s harder to quit when others are keeping tabs. Ask that person to check in on how things are going and to not let you off the hook easily.

4. FIND A PARTNER.  Better than just verbalizing your plan with someone you trust, try to find someone who will join you. Offer to help push them and keep them accountable as well. When you can find someone else to take this journey with you it won’t just add to your chances of success; it will multiply them.

5. MAKE IT SUSTAINABLE.  Be realistic with your plan of attack. Don’t go from no fitness routine and eating whatever you want to deciding to work out 7 days per week and eating 100% clean 24 hours per day, 365 days per year. It is a setup for failure. It isn’t the quick results that are important, IT’S THE SUSTAINABLE ONES. Determine a routine that you know you can stick with and then stick with it. If that’s 20 minutes 3 times per week, great! You are better off getting that 20 minutes 3 times per week and sustaining it for the next year versus quitting after doing 2 weeks (working out every day) and then simply deciding you can’t maintain that pace. Same goes for nutrition. Start with the basics by cutting out the glaring things like pop and/or alcohol. Your 3 beers per week are at odds with your goals! Again, you don’t necessarily need to cut it out all together, but try scaling way back. Then add some great new HEALTHY recipes into the mix.

6. HIIT IT.  No, I didn’t spell “hit” wrong. HIIT stands for “High Intensity Interval Training”. I know that may sound daunting, but it’s not. At it’s very core it simply means training in a way that elevates your heart rate over short bursts versus long, moderate intensity training. A good example is a treadmill. HIIT training would be doing something like a 20 second sprint (as fast as your fitness level allows) and then resting for 40 – 100 seconds (again, depending on your current fitness level). This would be instead of simply getting on a treadmill for a casual 20-minute jog. This style of training keeps your heart rate up and burns more fat, quicker, than with regular aerobic or steady-state workouts. The same can be done with weight training. The BURN FITNESS & NUTRITION GUIDE (checkout more on BURN here) that comes free with the purchase of FatBurner+ is a 30 day program that utilizes varied types of HIIT training that is scalable for all levels of fitness.

7.  JOURNALS AREN’T JUST FOR KIDS. Write your results down. Keep a journal of your results on different workouts so that you can clearly see your progress. Progress is the ultimate motivator; when you see your results, you are more inclined to continue achieving more!

8.  NO GYM, NO PROBLEM. Life is always throwing curveballs. There will be days when you can’t get out of the house or are out on the road for work. There are many, many great workouts that can be done with very little (sometimes no) equipment at home or in a hotel room or hotel gym. The 30 DAY BURN program has a number of them. Bottom line, excuses are a slippery slope!

9.  IT STARTS IN THE KITCHEN. Anyone who has achieved milestone goals related to health and fitness will tell you that what you put in your body (nutrition) is often even more important that what you put it through (exercise). It is a fool’s error to think that you can out-train a bad diet. Again, don’t go crazy, start with the basics. A great starting point can be a program like RESET (RESET is 100% free - learn more here) which is our 3-Day Juice Cleanse. It will provide you with great recipes to continue incorporating after the cleanse is done.

10.  SUPPLEMENT YOUR CHANCES. While it can be difficult, especially at first, to get all of the correct nutrition that your body requires to maximize your efforts, supplemental nutrition can help. It’s a power packed and easy way to get what you need without having to become a nutrition expert who spends all day in the kitchen! A supplement like FatBurner+ will maximize your efforts by providing your body the inputs it needs to function efficiently. It’s an all natural way to increase energy and boost your metabolism.


Just like me, you’ve decided to make a change for the better; To improve the quality of your life. My hope is that you can take the things I’ve learned from others over the last 6 years and put them to work for yourself. If you’ve already started your journey to better health and fitness, we’d love to hear your thoughts.

Comment below and share your tips and experiences with others!


Love & Health,

Adam Gauer

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