David Marsden

If you don't put in the work, don't look for the results.

It's amazing how much a small positive change can make such a big difference over time. Challenge yourself to make one positive small change per month and stick to it....stairs instead of elevator, water instead of soda, no carbs or fat late at night, 1 drink at night instead of 2, smaller portions in each meal, give up chips/cookies, a nice walk twice a week etc. With all else being equal, the results over time will shock you.

Suffer the pain of discipline or pain of regret.....you cant have it both ways.

Results are the aftermath of hard work and commitment (consistency over time). Dont worry about results, worry about your routine and sticking to it and the results will be there.

We all have limited energy. Between work, kids, hard workouts etc., we have to manage our energy accordingly. Every bad meal we eat requires energy to work off those calories, leaving less energy to work off the already existing fat. You hear people say,"I'll run it off later" which can be true but if you are constantly using your precious energy to work off bad meals, my guess is you will not the extra energy to work off the bottom line and improve. Give yourself one meal a week to splurge (and you will enjoy this meal 10 times more) and use the rest of the week to kick ass and get results. Side note....Sugar craves sugar. The more you eat the more you crave it. Break the cycle and the cravings will stop and the fat will soon be gone.