Everett Shipmon

Hope you are feeling FANTASTIC on this Friday!! Took a break in the action for some fresh air!! I’m alive!

Should you opt for running & a treadmill to lose fat? Or is high interval training more effective for fat loss?

They both can create a calorie deficit.

But you need to understand the differences so you can tap into fat loss like you never have in a long time.

It really is simple. But you have to know how to use each one and when.

Work your way to the last side for the answer… and if you get value from this, save the slide for later and like, comment, or share 👍🏾

You’re one of two types of people if you struggle with fat loss:

1. You either HATE cardio so you don’t do it. Which then means you don’t do anything much at all and therefore never get the results you really want.
2. You love cardio so much, you swear by it. But you’ve gotten stuck, you’re not seeing any results you feel good about. But you won’t do anything else other than more cardio.

The problem with both types is your fat loss is being stymied by cardio—either and abundance of it or an absence of it.

Fix the problem today. This post will help show you how.

You make it to the last side, please like, comment, or share 👍🏾

I’m pretty sure number 5 is most important 😆

5 things you can start doing TODAY to protect your heart health:

1) Exercise most days of the week.

This one is so important it gets extra bullet points — here’s why:

* It strengthens your heart so it becomes more efficient, allowing it to push out more blood with every beat (lowering your resting heart rate)
* It boosts blood flow to your heart
* It helps lower blood pressure by improving your blood vessels’ ability to dilate
* It makes it easier for your muscles and tissues to get oxygen from your blood
* It helps your nervous system manage stress even while you are resting

It’s as close to a “miracle drug” as you can get!

2) Eat a healthy, whole-foods-based diet that’s low in sugar and sodium, and rich in vitamins and minerals.

3) Limit alcohol. Just 2-3 drinks in one sitting can raise your blood pressure.

4) Stand up more. Research shows that sitting for extended periods isn’t good for your heart, even if you work out.

5) It’s on the last slide 👉🏾 haha

It’s the little things you do every day that add up to big fitness results!

If you’re sick of starting and stopping and starting again, just to never get what you’re looking for, read this:

Your mind game is jacked.

It’s usually fixable. But you’ve gotta WANT to do it.

Which means the hardest part is admitting, ‘Yes, I need to think different,’ and ‘Yes, it will be a challenge.’

But every great thing in your life has been a challenge. Your first driving, your first new car or new home… your first serious relationship… your job, your family…

Your name it.

Everything you love and value beings its own challenges. Just know that making the work happen NOW for your best body—and I’m not talking looks—is better than being forced into it later.

And it costs less and you’ll feel better.

Only the latest diets, superfoods, and exercises that promise rapid weight loss seem to go viral… but the fundamental principle of weight management is often overlooked: energy balance.

Simply put, energy balance is the relationship between the energy you consume IN (through food and drink) and the energy you expend OUT (through daily life and exercise). To lose weight, we need to create a negative energy balance, which means we're using more energy than we're consuming.

Energy in (calories consumed) < Energy out (calories burned) = Weight loss

Obviously this appears somewhat simplistic...

But it's not as simple as eating as little as possible and working out as much as you can. That might lead to rapid weight loss initially, but it's not sustainable and can be detrimental to your health. Instead, it's about finding the right balance for your body and lifestyle.

Over the next week, try to track what you're eating and how much you're moving. This will give you a sense of your current energy balance and help you identify areas for change.

This is your PUSH to actually do it.

That thing you’ve been contemplating over, brooding about, thinking through, deliberating upon, stressing over…

Your concerns are valid, your fear is real, your hesitation is understandable.

But just doing SOMETHING, anything, even if it’s your first step, will benefit you more than you could ever think possible.

So give it a shot. Your best shot. Let’s do this.

It really does just come down to a few basic things you do day in, and day out.

What’s on YOUR list today?

What habits on this list can YOU do today to elevate your fitness game?

My name is EVERETT and I’m a FITNESS & MINDSET COACH and my page is all about taking fitness action everyday. So if you want to build your own everyday action plan that gets results, just click the follow button for more everyday action steps.

Here’s something you may not realize: discipline is a HABIT, not a trait. It’s not a have or have not trait scripted into your DNA.

And today, I want to highlight elements of mindset, habits, and actions you can take to become more disciplined. Because a disciplined you, DOMINATES.

Packed into this post are super habits not just because you’ll FEEL good — but when you stack them together, you’ll feel UNSTOPPABLE.

Take just a few of these to start putting into your routine TODAY. You won’t regret it!

Here are your 8 real-life SUPER habits to become balanced and more dominant:

Achieve fitness. Achieve greatness.

If you’re exercising regularly, eating healthily, and still struggling to see consistent results…

If you feel you’ve done everything to drop the extra fat but still haven’t…

If you’ve started and stopped again over and over because you see limited results…

If you crush it for a month or two, and get good results, then seemingly almost nothing, and you even start to regain pounds and fat…

You may be at risk…

It’s very likely one of these 6 types of stress is sabotaging your fitness success.

And no matter what you do, regardless of diet or exercise, until you fix your STRESS, you won’t have much success.

Unfortunately, stress is stopping and slowing your results keeping you from feeling good and happy about your body.

Not just physically. But mentally and emotionally also.

Now, there IS a way around this, to defeat and mitigate stresses in your life so you can get results.

But you have to be INTENTIONAL.

Stress is harder to manage because you don’t actually “see” it. So it’s almost like shooting in the dark.

And when you can’t see it, you rarely will admit it’s a problem.

Even more, you won’t admit it’s a big deal, or that it’s having the impact it is.

Manage your stress. Maximize your success.

If this was helpful, please like, share, or comment. 👇🏾

Struggling with food or healthy eating? There’s a post for that. You’ll find a lot in this post including…

Wondering when is the best time to have your meals? 🍽️🕒 While there's no one-size-fits-all answer, there are some general guidelines for when to eat breakfast, lunch, and dinner:

Breakfast: It's called the most important meal of the day for a reason! Eating breakfast within 30 mins of waking up can help kickstart your metabolism, provide energy, and improve focus and concentration.

Lunch: Aim to have lunch around midday, between 12-2 pm. This will help maintain stable blood sugar levels, prevent overeating later in the day, and keep your energy levels up.

Dinner: Ideally, dinner should be eaten at least 3 hours before bedtime to allow for proper digestion. Avoid heavy, high-fat meals at dinner time, and instead opt for lighter, nutrient-dense options.

Remember, listening to your body's hunger cues and eating when you're hungry is key! 🤗

These are the 9 habits that are doing you in.

They’re why you keep starting and stopping, and stopping and starting.

Fitness is about the long game.

But you’re playing the long game with unhealthy habits that hurt you.

Instead of healthier habits that help you.

Time to change the game up. I believe you can eliminate or replace every unhealthy habit of yours with a healthier version.

And you can’t tell me otherwise.

You know it. And I know it.

So the only question really is… Which ones are you going to replace and eliminate?

Do you use THIS to measure your progress?

How do you actually measure your progress?

Many times, a lack of motivation comes from frustration related to not making notable progress with your goals.

And I get it. And it happens for a variety of reasons.

But the main thing, is understand that your “progress” comes in many forms.

Like, you’re looking on the scale to see a certain number but you’re overlooking the fact that you actually showed up to all of your workouts this week.

You’re looking in the mirror but aren’t giving yourself enough credit for finding a meal plan—even if you haven’t been completely doing it.

Give yourself credit for putting one foot in front of the other… for even being in the race… for even wanting and doing SOMETHING to move yourself forward.

And then use the 7 tips listed to optimize and refine your perspective for fresh motivation.

Just a shot of motivation for ya on hump day 😉

New reading alert 🚨

Reading is the best mental workout I do to fortify my mindset. It’s fundamental. I know you’ve heard that before. But it’s essential in order to keep a healthy mind, never stagnate, and increase my ability to maintain positive perspective.

I’ve been in dark places before. And I’m not a fan. But it’s a part of life. Reading always pulls me out and lifts me up. Not only does it distract my mind from whatever is going wrong. But it fills my mind with new hope, inspiration, & perspective.

Sometimes that’s all you need to keep from going under.

I’m excited to start reading “Sustain Your Game” by Alan Stein and “Soccer at Ease” by Lawrence Fine. I’ll share my insights and perspective as I go.

What books are YOU reading?! 📚

Did you know…? There are two things more important than diet and exercise when it comes to building a powerful, athletic physique?

Hope. Confidence.

And did you know…?

Confidence can be learned.

Confidence can be taught.

Confidence can be bought.

That’s why you hire a coach if you lack the confidence.

A Coach can’t do anything for you, however, if you lack hope.

If you don’t even have it in you, the hope to plant the seed, to search for the solution, to believe there is an outcome worth having, & going after…

Then no diet, no exercise program, no coach can save you or do that for you.

YOU bring the hope.

We can figure everything else out.

I promise that.

Life is all about finding that “balance” while STILL staying focused on our goals.

That’s right, rockstars…

Long-term success doesn’t mean deprivation — it means moderation. It means variety. It means balance.

You’ve got to be able to stick with something if you want it to last. 🎯

Hey, Everett here. I’ve got a shockingly simple 3-question quiz reveals what’s blocking your results… AND it can be a real mindset shifter for you & a real eye-opener.

It deals with something a lot of coaches don’t want to talk about — and it’s all about how sometimes, working toward your goals can be hard.

But this shift can make ALL the difference, so you’ll want to pay close attention…

OK, so let’s start with a common scene:

Quiz 1: Let’s say you are in the middle of a workout and it starts to get challenging.

What do you do? Do you …

A. Say, “Well, I’m done - I guess I’ve reached my limit today,” and then stop?
B. Ask yourself, “Why is this always so hard for me? I’m in terrible shape. Why do I even try?”?
C. Or … do you tell yourself, “Bring it ON. This is where I am at my BEST and when it counts the most!”

Quiz 2: Here’s another common situation:

Let’s say over the past few days, you’ve been swapping out your not-so-healthy snacks with healthier choices.

Suddenly you are hit with a MAJOR craving for cookies — but you’re not even that hungry. What do you do?

Do you …

A. Say, “I’m just going to eat the cookies anyway because life is short and who cares.”?
B. Do you ask yourself, “Why does this always happen to me? There must be something wrong with me to get all of these cravings.”?
C. Or … do you tell yourself, “I’ve got this! This is a chance to show my old cookie habit who the REAL boss is around here!”

What are your answers?! Your answers reveal how you think and approach fitness. If you want to improve your results, just comment ‘me’ down below.

Now, here’s a sneaky secret about both of those situations that very few coaches are willing to talk about.

Making changes — even healthy changes — can be HARD sometimes.

It’s because you’re moving out of your comfort zone … which is a VERY good thing!

And you’ve probably heard that old saying that REAL CHANGE begins at the end of your comfort zone.

It’s a sign you’re making REAL progress.

Not just physically, but also mentally.

And things WILL get easier. And easier. And easier.

And soon you won’t even have to think about it … because it’ll become a HABIT.

The whole key is to listen to your self-talk … redirect it … and get EXCITED about the changes you’re making.

Wanna jump into one off my last few spots to help with just that and access our proven method, support, accountability, and more?

Just comment ‘me’ down below!

Remember: you don’t have to do this alone!

Here's the real reason you're failing with weight loss (and 3 things you can do to change that right now)...

1. You have no structure for your fitness.

You don’t follow a calendar. So your thoughts about getting in shape are just that. Thoughts. You don’t enforce time to focus on health. Whether exercise or eating, you need to have an idea and a plan about it. How do I limit midnight snacking? I just don’t have the food in the house. And the snacks I do have are body friendly.

How to change this:

Put EVERYTHING related to exercise and eating on a calendar or task list/checklist for EVERY SINGLE DAY of the week. It can be just 2-3 items. But they need to be there. You need to mentally know that there is time in the day for those things in order to begin to adjust to a healthy lifestyle.

2. You got comfortable.

Life happened. You picked up a few pounds, fell into a rut, got married, had kids, and decided it’s too much work to get in shape. Everyone you care about has accepted you. That’s the real hidden issue. So you let yourself slide and get as unhealthy as you can get. So you’ll see all the weight gain, feel completely exhausted, and mentally decide it just won’t happen at this point. So you do nothing about it. Or you make half hearted attempts at anything out of desperation rather than fully commit to something.

How to change this:

Put a tangible plan into action. Is it exercise you need help with? Get moving. Start walking 15 mins a day. Do 10 reps of every exercise you can think of in ten mins. That’ll burn massive cals quickly!

Is it eating? Raid your pantry. Replace with all healthy snacks. Commit to 3-4 distinct meal times. And only eat proteins, veggies, and fruits.

3. You bite off more than you can chew.

You feel so bad about how far you’ve let yourself go that you over correct and jump into the most intense exercise program and strictest diet all at the same time. And instead of sticking to it and pacing, you wanna jump to mastery because of the guilt and disgust you feel for where you are.

How to change:

Slow down. Break large goals into bite-size chunks. Grant yourself patience to get out of the hole you got yourself into. You’ll reach your goals with the right system & strategy in place. Period. Find a way to enjoy healthy exercise and eating habits. Make it a game. Make it a challenge to win.