I love changing the background of my iPhone for many reasons. Sometimes just for the season and sometimes for inspiration and helping me achieve my goal. I'm doing the work anyway why not share it with my friends? If there is something you' like me to create for your phone please let me know and I'll see if I can do it for ya! If not enjoy the backgrounds I've already made!

Here are some already created and ready for you!  If there is something cutomized you want hit me up and tell me what you want jimmie.brenton@gmail.com.  I'll be adding more as people request them so check back for new additions!

Disclaimer:  This blog IS NOT for the fitness models, body builders or athletes.  This is for the average person who wants above average results. Period.  This blog is also about transparency.  I'm not trying to sell anything or push any products.  Follow the rules below and you'll see results regardless of the tools or products you choose to use.   

I'd like to share with you the truth about getting the body you've always wanted but I'm going to warn you, you may not like the answer.  If you're anything like me you're tired of marketing ads telling you to take a magic pill or to buy this new scientifically proven piece of gym equipment that guarantees results or your money back.  I was tired too.

I bought the electroshock ab belt that turned into nothing more then a drinking game of who could crank it up to it's highest setting and keep it on the longest.  I bought into supplements because the guy/ girl selling them had a perfect physique that I too wanted.

At some point if you want serious long lasting and healthy results you have to finally give in to the truth.

Secret #1:  There is no secret.
There is no secret and you already know what to do.  I was chatting with a trainer/ gym owner once who told me he couldn't believe the number of his clients who paid for his services.  He told me he wasn't telling them anything they didn't already know and many times he would still have trouble getting them to do it. Here's the formula [WORKOUT + CLEAN NUTRITION + CONSISTENCY = RESULTS]  That's it.

(I don't want to dive into what 'clean nutrition' means since I have other blogs on that but basically if you have to question if it's healthy or not, it's not.)

If you want serious long lasting results you have to follow that formula.  Stop trying to look for shortcuts or magic supplements and as Nike says, 'just do it.'


Secret #2:  Stop cheating!
You are your own worst enemy when it comes to YOUR results (see cover image).

The fact is that trainers and nutritionists are with you for only an hour or two a day.  It's the time they're not with you where things go wrong.  You skip a workout because you're tired or you order a pizza because they're not around to give you that evil eye.  It comes down to willpower and choice, and we're given too much of both sometimes.

Stop doing research on what the latest celebrity did to transform themselves for a role.  Stop following these people in magazine ads and billboards advertising the latest juice, cleanse, or false promise.  Do exactly what you know you need to do and have known for a long time.  Workout and Eat Right.  It's so simple it's somehow become hard.

I used to get so caught up in ingredient lists, macro nutrient ratios, and other terms I can't even remember now.  The truth is if you're eating clean, those things don't really matter (please remember my disclaimer here.)  Stop doing research and get out and move, and when your done moving, eat your vegetables!   :)

Getting Results
Now that you've spent a few minutes reading what you've already known it's time to create a goal for yourself.  Maybe it's to loose a few pounds or maybe it's a complete transformation.  Either way remember secret #2 and DON'T CHEAT UNTIL YOU'VE REACHED YOUR GOAL.  This is probably the hardest part of the equation and you're probably going to have to give up some social outings, parties and events to complete this step.

I know how hard this is because I'm guilty of it too.  I'll have a great week, work out, eat right then Friday comes and I feel like having a drink or a cheat meal.  I'll say things like I had a good week I DESERVE it; or the opposite, I had a tough week I DESERVE it.   Or it's a holiday, or someone's birthday, or this event or that event either way I DESERVE it.  Here's another secret; stop always looking for a reason to cheat.  

Can someone please define DESERVE for me here?  Which part of your body DESERVES to be filled with crap?  Last time I checked your stomach, liver and kidneys (among others) don't like any of this stuff.  Even your bank account hates it when you go out for food and/or drinks.  Why do you DESERVE this food or drink, you haven't reached your goal yet?  So no you don't DESERVE it.  Reach your goal, then yes, you DESERVE it.

I know this approach may seem a little harsh but I truly want you to reach your goals.  In this day in age where time is priceless we want results and we want them fast.  Well like everything else that is worth while you're going to have to make some sacrifices.

Conclusion
I believe you're a smart person and know what needs to be done to get to your goals.  I think we've hid behind this wall of pretending not to know or getting a thousand opinions before ever doing something that we're actually believing it ourselves now. It's easier to claim not to know something then admit you actually do know and you're just not willing to put in the work.

Now it's up to you and how long you want to take to reach your goal?  You can set small goals, reach them, cheat a bit and get back on track (like most people) OR you can rip the band-aid right off and go in for the long haul of one, three, six or maybe even more months without cheating.

For me getting serious results is more of a scheduling issue and fighting off social events than anything else. If you fall into peer pressure easily try to stay away from major holidays and birthdays when scheduling your goals.  Find a partner who is willing to help you stay on track.  Also make sure when you have a goal you (for the time being) put it above some of your other priorities that can possibly throw you off track.  I've found it's much easier to maintain a fit body then achieve it so put in the work now as long as you need to to reach your goals.  Good luck!              

Disclaimer:  I'm not a nutritionist.  I'm a normal person trying to find a healthy balance of working out, eating right and living a happy life. That being said these are some general rules to live by that will help everyone's lives. 

1.  You ACTUALLY aren't hungry, you're bored and thirsty, DRINK SOME WATER.

2.  There are too many rules on "this ingredient is good, this one is bad," and quite frankly most of them don't have conclusive scientific evidence either way.  Regardless, if you want to beat the system, eat single ingredient foods, then you don't have to worry about it.  Keep it simple!

3.  Try new ways of eating and use your own personal experience to determine what's right for you.  Try paleo, try vegan, try whatever, LEARN about how YOUR body reacts.

4.  Eat for YOUR goals, not someone else's.  Just because a super model or actor is eating a certain way, doesn't mean it's right for you.  Invest in a nutritionist now.  It may be a big investment but you can use the lessons you learn for the rest of your life.

5.  Vote and vote often.  Every time you buy something from the grocery store you're voting on that product being sold there.  If a store isn't selling a product than they'll stop stocking it.  Grocery stores are businesses.  It's simple, stop buying crap and the stores will stop selling it.  Together, we actually can make a difference. 

6.  If it's labeled as 'diet', 'healthy,' 'natural,' 'fat free' or any other lingo that is out there it generally isn't.  Companies use this as marketing to make you feel better about buying it.  The real foods (fruits, vegetables, etc) don't need these labels, because everyone already knows they're good for you.  Read twice before purchasing these items. 

7.  When in doubt look for labels that are HIGH in vitamin's & minerals, protein, and fiber; AND LOW in fats, carbs and sodium.

8.  Have cheat meals instead of cheat days.  Once you've mastered that, have cheat snacks instead of cheat meals.  After that, see how long you can go without cheating.

9.  Learn portion control.  It takes time for you stomach to tell your brain that you're full so give it some time.  When out to eat, order less then you plan on eating, you'll save money and maybe some inches off of the waist.  If you're still hungry, you can always order more.  I doubt the kitchen is going to run out of food.

10.  You're 100% in control of what you put in your mouth and body.  Period.