You know you should floss. Every time you go in for a routine checkup your dentist stares deep into your soul with his stone cold eyes with disappointment.
“Joey, you haven’t been doing what you were told. You haven’t been flossing. Shame on you.”
Not only was I letting your teeth get ugly but soon I would look like one of those tweakers in Breaking Bad. Alright, maybe not that crazy.
But I know the feeling of not wanting to go to the dentist. Hell at one point, I dodged that son of a bitch for 3 years!
But did you know that flossing your teeth actually has a lot in common with losing fat and looking better? No really. I shit you not.
Have You Ever Heard Of ‘The Floss Method’?
No? That’s not a problem, I’ll give you a quick rundown.I learned about the ‘floss technique’ from Dr. BJ Frogg. Dr. Frogg is a professor at Standford University who specializes in the psychology of behavior change among other things. He’s got quite a reputation, that Frogg (*ribbit*.)
(sorry, I had to.) Anywho, his concept is quite simple. You see, it’s all based on changing your habits so things become routine.
You no longer have to think about going to the gym for a 10-minute walk every day after dinner because you’ve been doing it for so long.
Habits aren’t sexy, I get it. Unless you have some sort of sex habit, then I guess technically it is sexy. If you bare with me for a few minutes I want to show you how you can get into the habit of losing fat just like flossing your teeth.
I am going to challenge at the end of this article so make sure you read to the end. You aren’t going to want to miss this.
Floss 1 Tooth Every Night aka Walk To The End Of Your Street Every Night
Every night when you brush your teeth, put the floss by your toothbrush and commit to flossing 1 tooth. That’s it, just one tooth.
You can floss them all if you want, but you have to floss at least 1 every single day.
If you floss that 1 tooth you win.
You will rarely floss 1 tooth. This might happen every few weeks when you’re tired as hell and just want to get into bed. Most of the time you will floss them all.
I used to hate flossing so I would never do it, now I floss every night. Every so often I am dead tired and my fiance comes to the rescue and puts the floss pick next to my toothbrush or when we aren’t together she’ll ask me when we talk before going to sleep.
See anything that can relate to losing fat?
How about commit to going for a walk to the end of your block every single day, rain, sleet, snow, or candy falling from the sky.
Just get to the end of the block.
Ideally, you’re going to continue and walk around the neighborhood so you get a nice 30-minute walk. But some days you won’t feel like it and you’re just going to walk to the end of the block and turn around.
Your goal is to make fitness and healthy eating a habit just like flossing your pearly white chompers. If you need some healthy habits start here: The Fat Loss Cheat Sheet and The Muscle Building Manual.
Do It Every Day
This doesn’t mean you need to go to a gym or workout so hard that you are so sore and can’t move. Just make fitness, and healthy choices a daily habit.
Don’t over think this, it can be as simple as:
- going for a walk after dinner to watch the sunset
- taking your loving puppy for a jog so he can pee on his favorite tree
- doing ‘X’ amount of pushups, pull-ups, squats, etc.
- a simple 4-minute stretching and mobility routine
- having sex every day (this one sounds terrible)
Living a healthy and fulfilling life will become something that you do every single day. It doesn’t seem like a chore anymore, and it isn’t a dreadful task.
When it becomes a habit it will feel automatic. That is what we want.
If for some reason something happens that prevents you from being able to perform your daily exercise habit you’ll feel weird. You’ll have a restless feeling that you just need to do something.
Start Where You Are
I will show you exactly how to pick a habit that you are going to stick to. But first I want you to realize the most important thing is to pick something that isn’t going to feel like a burden.
Make sure it doesn’t feel like a long, dreadful and daunting task. Because you are going to have days where you don’t want to do it and that’s ok!
That’s life. But, what’s not ok is just skipping out on it because you didn’t want to do it.
Just fucking do it! Start your simple task.
If it’s a simple task it’s much easier to break through that mental barrier. You have to pick the appropriate habit for where you are not where you want to be.
If you want to run a half marathon but haven’t worked out in 5 years and have a history of starting and quitting within weeks of joining the gym it’s not going to be a good idea of jumping into the gym and full runs busting your ass.
Running half-marathon is a lot of work. I should know because I’ve never run one — because they are a lot of work.
Moving right along…
Those competitors work their asses off so if you’re the type of person who hasn’t been very active and just wants to run one of these to lose fat, just don’t do it. There are plenty of less painful things to do.
And if you really must, if you really want to go against the grain, if you really want to disobey my mighty wrath. Start slow. Please?
When you pick a new goal or have a new genius idea and you are so motivated your hair is on fire this messes with your thinking. This heightened mental and emotional state doesn’t stick around all day every day.
You’ll wake up days where you don’t want to do anything, and the thought of running or weight training is going to feel like torture. If your habit was to run a mile a day and you aren’t used to running, that is a big ask and a hard thing to fight your way through.
Wouldn’t it just be easier to jog to the end of the block?
I know it sucks and you don’t want to put on your shoes and stuff but you do it anyway because it’s just the end of the block.
Then you get to the end of the block and say to yourself “Screw it, I already have all of my gear on, I might as well do the whole damn loop.”
Next thing you know you’re running across the United States like that guy who likes chocolates. What’s his name…
That’s right — Forrest Gump.
This track is much better than exercising when you ‘feel good.’
Putting It To The Test
You made it this far, we’re about 3/4 of the way through cleaning those food crushers in your mouth. Here’s what we are going to do next. We are going to set you up for fat loss success — and you’re going to like it
Here’s what we are going to do next. We are going to set you up for fat loss success — and you’re going to like it
No. You’re going to love it. You’re going to look like yourself but with less fat and a better smile. Overall this will increase your sex appeal by 73-437% (because fake science.)
Step 1: Pick a new habit that fits your goals.
Here are a few habits that may interest you.
- Do 3 pull-ups or 5 pushups every time you walk through your bedroom doorway (keep this number low and easy to do). This makes sense if I want to get a bigger back or chest.
- Eat some sort of protein at every meal. This makes sense if I want to add muscle or lose fat. Actually, this makes sense for most people.
- Foam roll your quads when watching TV during the commercial break. This makes sense if I am having ankle or lower leg pain or want to be in less pain after playing pick-up basketball with the kids down the block.
You get the idea, just make it something that is easy to do and choose something you won’t stop yourself from doing if you feel tired or don’t have enough time for a full workout.
Step 2: Write your habit on a post-it note
Now put it where you see it. Seriously, make sure you put the note someplace you will see it every single day and multiple times per day.
This means in more than one place too. I have a post-it with the same things written on it on my dresser, in my phone, in my planner and next to my bed.
I see it VERY OFTEN and guess what…I still pass right over it sometimes and forget it’s there. And that will happen to you, so the more places you put this, the better so you don’t forget.
Some people take a picture and set it as the background of their phone but I’ve found that I ignore it and forget it is there after a while. It just doesn’t register in my mind anymore. At least that’s what has happened when I tried it in the past.
Step 3: Do it every single day
Whatever you wrote on the note, do it every single day. If you did it correctly you choose something easy enough to do on days where you’re tired and don’t want to do anything.
You already picked something that was easy enough to do even on days where you’re tired and don’t want to do anything. If you did this exercise right you choose a habit that is easy to get done even on the days where you feel run down.
If you did this exercise right you choose a habit that is easy to get done even on the days where you feel run down.
Here Is My Challenge To You If You Dare To Accept…
The challenge starts Monday, October 24th and is 100% FREE. Some people put a date on how long it takes to build a habit, but it will differ from person to person.
A few weeks ago I supercharged this process and did a 30/30 habit challenge with new habits every single day for 30 days. It’s been tough but it’s been fun. Some of them, I already did so it made life easier but habit change is no joke.
So here it is. If you dare to accept this challenge. The 30 Day Get Shit Done Challenge.
I want you to pick a new habit to stick to for the next 30 days. This isn’t exclusive to fitness only, either.
This can be business, health, fitness, relationship, hobby, literally anything.
Make sure this is something that is easy-ish to do every day but will have a big impact on your life. This doesn’t mean pick some bullshit thing to make yourself feel better.
Pick an easy to do habit (one that doesn’t require much time, so you can’t use the fucking time excuse) and that has a huge impact on your life.
Remember these three: Do 3 pull-ups or 5 pushups every time you walk through your bedroom doorway, eat some sort of protein at every meal, foam roll your quads when watching TV during the commercial break.
Things like that. Something that is simple but to the point. Make sure there is no gray area whether you completed the task or not.
Don’t just say, get a good workout. What the hell does that even mean? What’s a good workout to you? Get specific with it.
Pick a new habit that fits your goals, Write your habit on a post-it note and put it multiple places, Do it every single day.
The challenge is only 30 days and starts Monday, October 24th but after 3-4 weeks of nailing your habit every day, add something or make it more difficult.
You know you created successfully created a true habit when you subconsciously do these things without any sort of reminder. Then it’s time to move onto bigger and badder things.
But in the meantime join a group of awesome people who are there to support each other. Throughout the process.
Join Now (it’s free): The 30 Day Get Shit Done Challenge
Click the link above and join the group.
Then leave me a comment below and say “I’m in.”
I can’t wait to see where WE are in 30 days. If you have any questions put them into the group after you join.
Let’s Get. Shit. Done.
PS. This is going to be something fun that EVERYONE can do because you can literally pick anything that is going to improve your life. Join the group and grab ONE friend to do it with you!
PPS. If you’re serious about losing fat for this challenge and doing it in a sustainable way that you can stick with for the rest of your life, CLICK HERE to learn more. I guarantee you won’t be disappointed, which is exactly why I offer a 30-day 100% Money Back Guarantee. This can work hand in hand with the 30 day challenge which I will personally help you through.
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