7 Lessons for a Lean and Fit Fall

Summer is coming to an end, the kids are back in school and there’s pumpkin spice and football feels everywhere.

This is the time of year that many people just cruise along and ride it out. The days get busier, the holidays are coming quickly, there will be weight gain, there will be stress and I’ll just start over in January 1st, right?


There will never be a right time to make a change. You will always have stress, limited time and something else that needs to get done first.

The stars will never align perfectly but wouldn’t it be nice to know how to lose weight and belly fat faster, with less headaches, confusion and boredom?

We’ve had some amazing results from our ladies at Durbrow Performance.

Anna B nutrition

The reality is that for every amazing body transformation, there are ultimately highs and lows. What people don’t always reveal is that this type of change (both mental and physical) is SIMPLE but not EASY.

The real transformation comes when you can put it all together. Confidence. Self esteem. Better relationships. More productivity. Not living scared anymore.

Lesson #1- Get Real and Commit to the Change

Do you know what you really want? Most people do not.

I want to lose 20 pounds” is not the answer that will get you out of bed when it’s snowing, cold and dark.

Understanding your true why and getting real on the amount of work that’s truly involved is the only way to break through and really make a change.

Doing what you’ve always done is probably not going to work anymore. But you can’t beat yourself up over it because that’s the past.

Be kind to yourself, take a minute to step back and look at what you truly want. Get REAL and RAW with yourself.

What will tip the scales now, when nothing has worked before?

Support, real coaching and true goal setting will show you that you don’t have to “suffer” through another diet or crappy workout. The journey can actually be kinda fun.

Lesson #2- Stop Trying to Out Train a Bad Diet

This may sound kind of funny coming from a training coach but true change in your body cannot happen just with exercise alone. Nutrition has to be a relevant part of the story and also become something you can do forever. It’s not flashy or sexy but the true magic happens when a great coach can tie in the right kind of exercise for you with a sustainable nutrition plan.

We are big fans of the 80/20 rule. That means that you can work out hard, eat healthy AND enjoy a piece of pizza every now and then.

The ultimate goal is for exercise and nutrition to enhance your life and that’s the truest measure, when you can enjoy a treat without guilt.

Lesson #3- Find out What Really Drives You

We all have something that’s driving us and getting us out of bed in the morning. The problem is that most people don’t take the time to dig and look for it.

This is more than a goal, it’s a mantra. It’s the compass that directs your actions and thoughts.

Do your actions match your goals?

If not, it’s time to examine why those don’t line up. This is not a judgement from me as an outsider, but a genuine question about why those goals and actions don’t match up.

Maybe your WHY is just not strong enough. Look deeper.

Decisions are a result of repetitive actions that eventually become habits. This is the baseline for true change.

Lesson #4- Do the One Thing

One of the downfalls of many programs is that overwhelm starts right away. There are a thousand things to change and when that’s the case, nothing really gets done because you have no clue where to start.

Do one thing, get really good at it and then move to the next thing. We keep everything very simple in general so overwhelm is extremely low.

We’ve all tried to go zero to sixty in one day and think about the times you have done that. How long does it last before you are overwhelmed and burned out?

Lesson #5- Find Someone to Hold You Accountable

It would be great if you could just become accountable to yourself. That’s the ultimate measure of success and we all want to get there.

The reality is that most people are not at that point, and especially not when starting a new program or trying to make a change (ex: weight loss).

You need someone in your corner that can lead, direct and coach you but can also stand by you and let you know you’re on the right track.


Lesson #6- Measure Your Actions

We track everything. Your body measurements, how much weight you lifted on a certain exercise, how many rounds you completed of a conditioning circuit, how many days you attended your workouts.

The only way to measure results is to track them. Too often people bury their head in the sand when it comes to measuring their results, because they are afraid of the outcome.

Usually that means that they didn’t put in the work required.

But measurement is important, whether it’s to celebrate wins and understand what you need to do more of, or whether it’s to examine what’s going on and adjust the sails a bit.

Focusing only on your big long term goal of losing 30 pounds will not give you any control of what you should do today.

But if you focus on getting your workout in, eating your vegetables and drinking 4 bottles of water, those are measurable items you can succeed with.

Then those measurable items done daily turn into habits that add up and lead to that 30 pound weight loss.

This path of action will help you reduce a lot of stress because you’ll feel more in control of your results and you can actually enjoy the journey.

Lesson #7- Find the Right Community and Association

When it comes to amazing body transformations, having the right people in your corner is paramount.

We have found that people who have a strong support network from their family, friends and co-workers are the ones that see the best and longest lasting success.

Far better than someone who goes at it alone.

When you are surrounded by people who understand what you’re trying to accomplish and who are experiencing the same struggles, milestones, highs and lows, you can feel understood and supported.

You can get feedback, guidance, support and compassion.

Our Durbrow Performance Training clients have the ability to connect with their coaches anytime they need it. The more powerful option is being able to connect with their fellow training members, either in our private groups or in house at the gym.



Ready to commit this fall to real change in a fun, motivating and non-judgmental environment?

Join Our 6 Week Lean and Fit For Fall Challenge, starting on Thursday 9/22.

Apply by clicking this link: