Excuse Proof Fitness Survival Guide by Derek Doepker - HTML preview
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7 Cutting Edge Strategies To
Rapidly Burn Fat,
Reprogram Your Genetics,
And Bring Your Sexy Back.
By: Derek Doepker (Excuse Proof Fitness Founder)
Edited by: Shane Edele (Excuse Proof Fitness Co-Founder)
Copyright 2012, All Rights Reserved
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All rights reserved. No part of this publication may be reproduced , transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, by any means, without the written permission of the author. . You understand that the information contained in this book is an opinion, and it should be used for personal entertainment purposes only. You are responsible for your own behavior, and none of this book is to be considered medical, legal, or personal advice. Neither is the site to be understood as putting forth any cure for any type of acute or chronic health problem. The programs and information expressed within this book are not medical advice, but rather represent the author’s opinions and are solely for informational and educational purposes. The author is not responsible in any manner whatsoever for any injury or health condition that may occur through following the programs and opinions expressed herein. Dietary information is presented for informational purposes only and may not be appropriate for all individuals. Consult with your physician before starting any exercise program or altering your diet.
Excuse Proof Fitness and Derek Doepker are not responsible if the use of these methods results in excessive levels of sexiness and desirability.
Who are you and why should I listen to you?
Before addressing who I am, I want to make it very clear that you should
NOT blindly believe everything I say in any of my work.
That sounds a little strange, but what I mean is that blindly accepting in-
formation just because some “guru,” “expert,” or “guy on the internet who
wrote a guide” says it doesn't mean it's always true, or true for you. Even the biggest, brightest, most knowledgeable experts disagree on all sorts of
things and our knowledge of what works is always changing and expanding.
All I can do is share stuff that has worked tremendously well for myself and
literally thousands of others who have taken similar advice both in the “real
world” and in scientific studies, but that doesn't mean it will work for you or
is even what is best for you at the moment.
Not only that, but some of my recommendations will likely be updated as
more research emerges as we are always learning new things. This means
I'm not interested in debating whether something said is “right” or “wrong”
as much as to whether it is more or less practical and efficient in light of our
current knowledge of the human body and mind.
What I hope to do more than anything is inspire you to think and discover
your own solutions rather than have me “preach” to you about what you
should or shouldn't be doing, but that doesn't mean I won't try to give you a
kick in the butt every now in hopes of waking you up. Realize I only do it
because I care enough about you that I know it may help you get results.
It's always up to you whether or not you want to accept anything I present
or say that “this guy's full of it,” which you're more than welcome to do.
With that being said, let me introduce myself.
My name is Derek Doepker and I used to be unhealthy, scrawny and weak,
and I ate fast food every single night for years on end while REFUSING to
eat anything remotely healthy.
I'm not going to give you some sob story about how much my life sucked
because for all intents and purposes, things weren't that bad.
Yeah I got picked on growing up because I was small and weak and wouldn't
defend myself, but overall my out of shape body and poor health habits
didn't make me cry myself to sleep at night.
Certainly other people, and perhaps yourself have faced a lot more pain and
suffering from the condition of their body like my friend Shane whom I will
tell you about in a moment.
But one thing I did have is an ever curious mind and desire to learn. After
reading about the damaging effects, from a scientific perspective, that the
things I was doing was having on my body by studying books on anti-aging,
I decided to make a change at the age of 17.
Even though “Super Size Me” or “Fat Sick and Nearly Dead” weren't around
when I got started, I'm sure they similarly have prompted many people to
change their behaviors by demonstrating the consequences of poor choices.
(Regardless of your thoughts as well as the accuracy and limited perspective
of these types of documentaries, they at least provide food for thought)
No longer were my bad habits something that were going to hurt me when I
was 80, but I saw that my bad habits were affecting me TODAY by making
me feel like crap all the time and setting myself up for rapid aging and dis-
ease formation to the point where I may be getting irreversible health condi-
tions in a matter of years rather than decades if I kept up what I was doing.
To make a long story short, I studied a lot about the human body and
exercise. I quickly turned around my diet, went to the gym at least three
times a week, and by applying sound principles I was able to gain 23 lbs of
lean muscle and weight while getting a ripped six pack in a few months.
My transformation was so rapid and powerful the people in my high school
couldn't believe a scrawny kid transformed into one of the fittest guys.
My close friend Shane Edele saw my results and he was sick and tired of
being fat. He came to me for advice because of the pain he was experien-
cing from his condition and he was ready to make a change.
I shared my knowledge with him and he went from 218 pounds to 170lbs
and got a lean athletic body and six pack for the first time in his life within
Neither of us did anything “extreme,” we didn't use drugs or fat burners,
neither of us were gifted genetically (though not “cursed” either), we didn't
spend our lives in the gym or kitchen, but we both were extremely discip-
lined with following our respective plans.
The true test came however in college when I was busy and broke and trying
to follow a specific diet or exercise regimen could be nearly impossible at
times due to various circumstances.
It's one thing to be in shape when everything in your life follows a nice
steady routine and there are no challenges, but how many people can't quite
get it together if they have jobs, family, limited budgets, and other challen-
ging circumstances that sabotage their time, willpower, and resources?
For me though there was no going back. Once I tasted the sweet success of
having a healthy, fit body that I could look in the mirror and be proud of, I
knew I had to find ways to keep and build upon that no matter what other
crazy stuff I had going on in my life ranging from classes, jobs, music re-
hearals, social life, no money, etc.
So that's when I developed all of my time and money saving strategies both
for eating healthy and exercising that allowed me to get in even BETTER
shape by spending far less time exercising and cooking.
I made it a science to develop the absolute most efficient ways to get results
with the least amount of effort required and Shane and I would swap ideas
and insights over the phone. Before long, when people saw how great our
bodies looked and how easily we got our results, they wanted to know our
The biggest problem though was that most people wouldn't even take the
time to apply the stupid simple recommendations we gave because just as
quickly as they'd ask for advice, they'd have an excuse like “I'd love to get in
better shape but I just don't have the time/money/genetics/willpower/etc.”
As I faced our own challenges in life, I realized that a big part of success was
that I looked at things differently. Both through real world experience, and
countless hours of studying the world's most successful people, I realized
that no one gets results until they change their mindset.
After all, I can show you how to make delicious meals for days in literally un-
der 5 minutes that costs LESS than fast food, but if someone doesn't believe
it's possible for them to get in shape, and SEE it's possible from watching us
do it, then they won't start doing the things they need to do.
After many literally thousands of hours of research into psychology, neuros-
cience, and human behavior plus physiology and exercise science to under-
stand why I easily got results and others didn't or couldn't even get started,
I realized there were things missing from most traditional fitness advice.
It was that simply knowing WHAT to do isn't always the problem, it's under-
standing WHY people do what they do (or don't do what they don't do) that
really determined whether someone would be successful.
To give an obvious example, how many people make a New Year's Resolution
to get fit, “know” what they should do, but then don't follow through?
It was after researching this that I understood why Shane and I were able to
make rapid shifts in our health and fitness, despite the fact that both of us
were terribly unhealthy and out of shape, and how the same things that
triggered us to make a change and stick with it can be applied ON PURPOSE
in anyone who wishes to make a change.
That means if you've struggled to “get yourself motivated,” then you can re-
program your mind so that you will be unstoppable in doing what you actu-
ally want to do instead of feeling like your life is run by your “habits” and
Imagine being able to “brainwash,” for lack of better word, yourself on
purpose so that you do exactly what you want to do and enjoy every minute of it.
Warning: Knowing how to apply this may cause you to rapidly become
extremely sexy and desirable to the point others may become jealous.
In case you were wondering... here's my
What makes Excuse Proof Fitness different?
After years of research and experimentation, I knew what worked for me
and for others, and I also knew strategies that were so stupidly “ex-
cuse-proof” that ANYONE could use them to get results no matter what their
circumstances were. The problem I faced however was that almost every-
one had their excuses preventing them from even getting started.
So I identified 3 elements that would enable anyone, regardless of their
circumstances, to get started and stay on the path to lifelong success:
1. Getting in the right frame of mind so you are actually excited by health
and fitness and making it something you enjoy for the rest of your life.
This works even if you are repulsed by the thought of eating salads
and drinking water all the time (which luckily you don't have to do!)
like I was when I first got started.
2. Knowing the most effective and efficient strategies so you can get in
incredible shape and look downright sexy without sacrificing wasted
hours exercising, cooking meals, or obsessing over calories and food.
These strategies must also be so effective they work even if you have
the “world's worst genetics” and obesity and/or health issues have
been with you all of your life and run in the family.
3. Knowing how to keep your results forever. That means you don't just
get in great shape, but you're able to stay in great shape for the rest
of your life no matter how crazy your life gets. “Calorie counting” is
out, and 5 minute fat eliminating health building meals are in.
The problem with other many products and programs:
There are a lot of great programs, trainers, tools, and advice out there. But there's probably a heck of a lot more crappy stuff, gimmicky infomercials
and hyped up “magic pills” being pushed on people.
The truth is, you really don't need a lot of that stuff when you really
understand human physiology. Even if you've “tried everything” and nothing
worked, I can promise you there's a lot of cutting-edge stuff emerging in
research about how we can even overcome “genetic limitations” to
reprogram the body to be lean and sexy, but it doesn't come from following
most of the typical advice out there to “eat less, move more” which can
sometimes do more harm than good!
Another issue with these programs is they tell you it should be super easy
and you'll lose 10 pounds each week. Although that can be done, what if
you aren't able to keep those results? A lot of people who lose a significant
amount of weight gain it all back within a couple years. (Except those who
follow the strategies shared throughout Excuse Proof Fitness)
The truth is there are going to be some challenges and it isn't always easy, but when you have the right “tricks” and “tools,” you can easily overcome
many of the challenges and actually thrive because of them. But that takes
ignoring the hype you've been sold and focusing on what really gets results.
So what makes “Excuse Proof Fitness” different, and why I created it is be-
cause while a lot of programs focus on “what to do,” I included the “how to
get yourself to do it” component. That means focusing on all 3 elements by:
1. Developing unstoppable motivation through the latest research in psy-
chology and human behavior on “reprogramming your emotions” to be
thrilled by health and fitness and excited each day to see your body
transforming in front of you both on the INSIDE and out.
2. Teaching you the latest and greatest strategies for rapid fat loss,
muscle and strength gain, and how to shape your body closer to what
you desire in a way that is safe and permanent!
3. Giving you strategies and tips so simple and “excuse-proof” that
ANYONE can get themselves to do them even if they are crazy busy,
dead broke, stressed out and overwhelmed, or can be just plain lazy.
I must warn you a lot of this stuff may seem a little “unconventional” or ap-
pear like it has nothing to do with health, fitness, and getting sexy.
But remember, that's because much of what you may have been told has
only been fraction of what you “NEED” to know. I'm giving you part of the
complete blueprint on how to change your body and mind from the inside
That means I'm including things from advanced psychology, genetic re-
search, and other areas of study outside of diet and exercise. So some of it
may sound like “therapy” or seem “silly,” but you have to decide do you want
to do what seems “cool” or “normal” only to get crappy results like everyone
else, or do you want to apply what will have a profound effect even if it
seems silly or like it may not work?
I ask that you reserve judgment until you give some of these things a fair
shot. Most of the stuff I share has some serious scientific backing and/or
real world results to demonstrate effectiveness.
If you diligently apply one of these strategies and it's not for you, by all
means ignore it and move onto the next strategy. Some of this stuff isn't for
everyone, and that's cool.
Everything, including the emotions you feel to the foods you eat, and even
the people you hang out with affects the chemicals and hormones in your
body to move you closer to or further from a drop dead sexy body. When
you set everything up to work in your favor, you'll find yourself getting
sexier, with less effort, and keeping the results for the rest of your life
without losing sleep or missing out on enjoying life.
I have literally hundreds of pages of cutting-edge techniques to accomplish
all of this, and there's some pretty advanced stuff that's not for everyone.
But some people just want a few simple but powerful things they can do
TODAY to get them on the fast-track to sexy.
So I created this guide to give you a few of the absolute most essential
things to know and give away some of my best strategies like:
How to naturally, instantly, and safely eliminate stress and balance the
body's hormones to a state of fat burning and healthy recovery. Re-
search from a leading health institute has shown significant
strengthening of the body's immune system to overcome “chronic” ill-
nesses using this one weird “trick.”
Find out why your habits keep you stuck, and how you can toss out
your old habits as easily as you toss out trash then “program” the
habits YOU want on demand.
How to get yourself excited by health and fitness so you CAN'T STOP
yourself from exercising and enjoying delicious healthy meals, even if
you hate physical fitness and are currently are REPULSED by anything
“good for you.”
A powerful “mind hack” that works to activate the area of your brain
responsible for problem solving so you can tap into your inner
“creative genius” to find solutions to your problems without having to
rely on others.
Why all the debate on the “best” diet is just keeping you stuck and out
of shape, and how to get around all of the overwhelming conflicting
and confusing information to get to what REALLY works to strip pounds
of fat of your body and keep it off safely.
How to make “fast food” meals in less than 5 minutes that last for
days, taste delicious, and cost a fraction of the price as going to the
nearest drive through!
The little known and free “technique” that will reduce inflammation,
provide endless antioxidants to fight aging, and re-balance your
circadian rhythms. Aging and disease skyrocketed after people
stopped doing this one thing, and 99% of people are guilty of not ad-
dressing it. HINT: It has nothing to do with diet or exercise.
Why you can throw away those expensive and dangerous fat burners
and replace them with a dirt cheap product from any grocery store
that will help your body burn fat, fight aging, and improve your health
while making meals taste delicious.
Find out the essential nutrients you are almost guaranteed to be
deficient in. Warning: A healthy diet or “multivitamin” alone will
almost never fix these.
Learn why the vast majority of people who get in great shape won't
keep their results and will end up FATTER and LESS HEALTHY years
down the road and how you can avoid being one of them with one
rarely discussed secret to permanent fat loss.
Plus a WHOLE LOT more... Enjoy!
Your sexy body has been taken hostage by body fat.
This fat is stubbornly refusing to cooperate with negotiations.
We are now initializing a rescue mission to bring your sexy body back.
Rescue your sexy body and bring fat under your control quickly, safely, and permanently.
INTEL ON FAT:
Fat has built an intense defense system to prevent itself from being taken out.
It alters the sexy body's genetics and tricks you into thinking there is nothing you can do to change this.
It feeds off of toxins, junk food, and a sedentary lifestyle to keep itself thriving.
It sucks health, energy, and vitality from the naturally sexy/healthy body to keep it from fighting back.
It uses persuasive propaganda tricking you to believe you are powerless to stop it because of
"lack of time," "lack of money," and/or "lack of willpower."
HOW WE'LL WIN:
Fat's defense is mostly smoke and mirrors. Numerous world class experts from a variety of fields including athletic training, nutrition, neuroscience, psychology, performance medicine, genetic research, longevity and more have discovered fat's weak points and developed strategies to successfully overcome its defenses quickly and safely in all types of individuals no matter the circumstances or stubbornness of the fat.
We've compiled these field tested protocols into this guide to give you the resources you need to rescue your sexy body. Although there are many ways to tactically rescue a sexy body from fat, we've provided seven essential time-tested user friendly strategies in this survival guide which when used together, will virtually guarantee a successful rescue operation.
This will be a challenge, but you will have the tools and step-by-step plan to get through it.
Do you accept this mission. . ?
The Objectives and Strategies
Objective 1: Overcome Fat's Defenses
Strategy 1 : Manage Stress
Re-balance hormones by reducing fat storing hormones and increasing fat
burning hormones. The immune system improves significantly.
Alter the body's genetic expression to favor "health" vs "protection" mechan-isms
Decrease sense of "overwhelm" while maintaining a healthy level of "good"
stress to promote favorable neural-pathway development in the brain to in-
grain healthier behaviors with ease.
Why This Works:
It's been estimated that over 95% of diseases has a stress component.
Stress, or lack thereof is also one of the body's biggest signals for how it al-
ters genetic expression. (Yes, your genetic expression can be altered and
isn't set in stone from birth.
Check out: http://www.youtube.com/watch?v=Xjq5eEslJhw,
While a small amount of stress can be beneficial to the body (think exercise)
by promoting favorable adaptations and increasing neural-pathway develop-
ment, excess and in particular chronic stress will cause numerous problems
such as fat gain, muscle loss, decreased performance, loss of sex drive, and
psychologically speaking a desire to avoid anything that adds further stress.
Why is that last point important? Because doing ANYTHING new can cause a
small increase in stress. Think about the average person who lives off of
junk food and reality TV trying to eat healthier and exercise. Most people
know they "should" do those things, but because those activities new and
different, they will be slightly stressful at first.
Since people tend to already be overstressed, their bodies and minds natur-
ally resist these new "healthy" behaviors simply because it perceives they will add even more stress and feelings of being overwhelmed. Hence the
New Year's Resolutions that never quite pan out.
If you can learn to manage stress, you'll be able to de-clutter your life of all
the nonsense that is getting in the way of you really doing what you want to
do. This means new activities like getting in great shape become "fun chal-
lenges" rather than overwhelming burdens done out of "necessity."
Stress and emotions go hand in hand. Research from the Heartmath
Institute (heartmath.org) has shown that the heart is a powerful influence on the body's chemistry and emotional state. Where it was commonly thought
the brain controlled everything, we now know that the heart actually sends
more signals to the brain and has significant control over how we feel.
This may be hard to wrap your mind around since we are often taught the
brain is the control center, but actually it appears as though the brain is
often responding to signals sent from the heart.
The heart sends out pulses of information that can be measured on a heart
rate variability monitor (HRV). Emotional states such as love, gratitude, joy,
and the like produce a nice coherent readout on a HRV, whereas stressful
states like anger, anxiety, hatred, and the like produce distorted readouts.
The research has found the change in the heart rate is a signal to the brain,
which in turn sends a signal to the rest of the body to either get stressed
out, or to start healing. Something as simple as feeling anger for instance
drops the immune function significantly, even long after the feelings have
passed while feelings of gratitude enhance immune function.
If anyone is tempted to think this is some fringe “psuedo science,” realize
the impact of emotions and stress on health has long been documented in
mainstream medicine, but we are just now beginning to understand why
and have the tools to objectively measure this.
For more science and research, I suggest visiting
and read the book” The Heartmath Solution
Stupid Simple Summary:
Excess stress in various forms including emotional stress (overwhelm, anger, anxiety, hatred etc), and external stress (toxins, poor diet, etc.) directly
creates health problems of the body and keeps the body in a fat storing
state and out of a fat burning state. It also indirectly interferes with fat loss efforts by making a person weaker, reducing their willpower, and generally making them not want to do anything to leave their comfort zone and
old unhealthy habits.
How To Fix It:
Meditation is an excellent tool to balance the body and the mind and can
even create long-lasting changes in the structure of the brain. You don't
have to become some monk, new-age hippie, or ultra spiritual dalai lama to
benefit from meditation. Studies conducted taking brain scans of people
regular practicing meditation show the real world benefits on their body and
brains' health and chemicals as well as in their everyday life.
If we know exercise benefits the body from activity, taking time to recover
and rest through meditation is then important for balance.
To begin your daily meditation practice for reduced stress (and many other
surprise benefits), you can do something as simple as focused breathing.
Practice 3-5 minutes of breathing meditation to calm body and mind where
you simple bring your conscious awareness to your breathe slowly going in
and out. Feel free to increase to 10-15 minute meditation sessions.
As opposed to breathing with your chest, focus on breathing in and out
slowly through your diaphragm or stomach area Your shoulders will remain
level. Deep breathes though the diaphram activate the parasympathetic
nervous system to calm the body down and shut down the stress response.
The research from the Heartmath Institute finds that imagining the air
you're breathing is coming in and out of the heart area and focusing on feel-
ings of peace, relaxation, and gratitude puts the HRV into a coherent state.
You can consciously produce these feelings with practice. To begin with, it
may help to say the words “peace, relax, be calm” or whatever you want to
yourself and/or imagine something that brings about those feelings like a
peaceful scene, a happy experience, or things you're grateful for in life.
It really doesn't matter so long as you generate those feelings and learn to
create those feelings on demand. That way, you can reduce stress and man-
age it on demand when life gets hectic and you don't have time or the abil-
ity to sit down and do a meditation session.
Believe it or not, we have the power to control our emotions and can choose
to let go of stressful feelings at anytime. It does take practice however
because most people have been programmed for a lifetime to either
suppress their emotions, or alternatively be completely run by them.
The key is to first practice the ability to welcome your feelings without
resistance to them. This is hard for many, but getting better at it frees you
from being ruled by your emotions or fearing them.
Welcome and allow emotions to be rather than attempting to suppress them.
Allow yourself to feel them fully and then you may ask yourself if you would
like to let this (feeling) go. You may also ask “Would I rather feel this or
would I rather be at peace?” Repeat as necessary.
Forgive those who've wronged you, and seek forgiveness from others.
Now before you think I've gone from a “fitness guy' to “spiritual preacher
guy,” realize this is coming from not just a spiritual angle, but from a
physiological and psychological angle. Carrying anger, hatred, grudges, and
the like is more poisonous than nearly any food you can eat as your body
can literally be producing poisonous substances while in these emotional
states. This may be true even if you are unaware that you have these feel-
ings because they've been suppressed.
This is not merely an option or suggestion, but a necessity for health, well-
ness, and well being in all areas of your life. Emotions are an often unad-
dressed "missing link" in many fitness programs. Nothing else done can replace this step.
Besides the direct damage of these emotions, indirectly, when a person
wants to take away underlying emotional pain, they will often resort to life-
style behaviors to mask the pain which often in themselves are not healthy
like excessive drinking, harmful drugs, smoking, overeating, etc.
I challenge you to forgive and seek forgiveness, otherwise you can be quite
literally poisoning your body daily with the toxicity of anger, resentment,
guilt, shame and similar emotions all of which not only cause a decreased
enjoyment of life, but interfere with optimal health and fitness.
Tip to forgive others - You're not saying what they did was right or acceptable, but you're choosing to allow love to replace the toxic feelings
and restore not only your health but get a piece of your life back.
Understand people usually do the best they can in any circumstance.
Imagine living in their shoes for a while and see if you can get why they did
what they did, or how if they could truly understand the pain and wrongness
of their actions they never would have done what they did.
Tip to forgive yourself - Understand you often did the best you could in any
circumstance. If you have wronged someone else, tell them you're sorry if
possible. If you can right the wrong, do so. Call them, email, or at least
write a letter and keep it to yourself until you're ready if you want to send it.
If you are unable to reach them directly or they have passed away, simply
imagine yourself facing them and letting them know you're sorry and accept-
ing their forgiveness will work. If it helps to get in touch with the feelings
you can say things like "I love you, I'm sorry, please forgive me, thank you"
to yourself. If the person you harmed was yourself, still do the same.
Yes, this may sound a bit silly, and being a masculine logical thinking guy
myself I find it can be easy to write this stuff off as a bunch of “woo woo
BS,” but I recommend it because I've seen it work in myself and many
others. If there is even a slight possibility it could improve your well being
or help you achieve your goals, don't you think it's worth a try?
Remember you only have this present moment. When the mind wanders to
thoughts of the past or future, imagine a magnet pulling all your scattered
thoughts back to you in this moment.
Where you focus your attention expands. Make notes of what can be done
later without dwelling on a future that hasn't happened or may not happen,
and place your highest attention on what is in the present or "now." You can only change the future by what you do in the present moment.
If you find yourself overwhelmed by all that is "going wrong," take a mo-
ment to consider or write down everything in your life that is "going right"
and experience sincere gratitude by choice.
Stretch rather than break your comfort zone.
Your emotions are useful tools and guides and all emotions have their place
and are part of the human experience. The key to being able to "let go" of emotions is to first welcome and listen to what they're there to tell you. You
are the master of your own feelings including how you let things affect and
Practice "letting go" daily. With practice, you can let go of virtually any emotion including anxiety, fear, worry, regret, and the like.
Visit http://heartmath.org for free stress relief information, tools, and education.
"The best way to reduce stress in your life is to stop screwing up." -
Roy Baumeister, PhD
Strategy 2 : Practice Awareness
Stick to your resolutions rather than fall back into old habits
Change your behaviors without it feeling like you're “forcing it”
Stick with your healthier behaviors with greater ease
Why This Works:
Over 90% of your actions, including whether or not you're going to eat
healthier, exercise, and do the things that are required to lose fat and get in
shape not conscious, but driven by habits or “programs.”
This isn't bad. To have to make a conscious choice for everything you do in
life would be overburdening. Imagine having to consciously use each muscle
to walk across a room. This tendency to rely on programed behaviors
however is why so many people can consciously want one thing, like to start
eating healthier and exercising, and yet not seem to be able to get
themselves to follow through.
Also, most people's minds are being preoccupied with thoughts of the future
and the past, and have thoughts creating emotions like regret, guilt, fear,
and anxiety further stressing them and keeping them stuck in old patterns.
While there isn't anything inherently wrong with thinking about the past or
preparing for the future, most people are obsessing way too much about
stuff that they have no control over wasting their mental energy. This mind
chatter often keeps people in a trance like state unaware of what is really
happening in the present moment and therefore unable to change their
habits. Even people who know about this condition of the mind aren't com-
pletely free from its effects.
Have you ever been able to see a behavior, habit, or trait in a friend or
acquaintance that they for the life of them couldn't see in themselves?
Perhaps they were just like one of their parents in some respects but would
vehemently deny it if they were ever told of the similarity.
We are all in a certain trance unaware many times of our own nature,
actions, and inner drives.
The first step to making any change, including the change to get healthy and
fit, is awareness. Or, “self-awareness.”
This is as simple (though not always easy) as becoming an observer or your
own world. An observer doesn't judge, it merely looks on with curiosity.
Here's an exercise.
Become aware of your scalp.
Notice any sensations, temperature, and tingling.
Try this with another body part. Just put your mind "into" it and notice it for a few moments.
Chances are, before hand you were completely "unaware" of it because your
mind was somewhere else.
Now simply notice your thoughts and feelings. Don't judge them, just see
yourself experience them as you would an outsider looking in.
The idea isn't to change them, but just observe and be aware of their
presence. You also want to make sure to actually be engaged in the
thoughts and feelings as a participant, not just an outsider.
This is called "participant observer" where you both experience and observe.
It's being attached and "detached" all at once.
Chances are, you've been going through your day completely unaware of
what is driving you to do the things you do or not do. After all, how many
people want to quit smoking, eat healthier, and enjoy a sexy body but don't
do all the things they know they “should do” in order to have that stuff? It's
because they are unaware of what is really driving their behavior and there-
fore cannot make changes to their deeply engrained habits and “programs.”
How To Do It:
When you go through your day, simply be aware of your thoughts and feel-
ings as you engage in any behavior related to health and fitness including
making excuses (and anything else, this is an important practice to have at
Don't judge yourself for making a certain excuse, food or exercise choice,
but simply notice your thoughts and feelings as a curious observer would
looking at yourself.
This step will help uncover many underlying conditions that have caused you
to make the choices you've made, and sometimes by awareness alone you
will naturally start to make choices in a more mindful manner directed to-
wards your goals rather than directed by your habitual programming.
"You are exactly where you want to be." Sounds harsh? If you think about it there may be more truth to that statement than you'd like to admit.
When it comes to health and fitness, there are often many "counter" beliefs to what your goals may be. If you're not in great shape, there's a reason
you aren't doing the things needed to get in shape. And no, it's not neces-
sarily because you were just "born that way" or "cursed with bad genetics"
which admittedly play a part, but aren't the whole story.
Become aware of your limiting beliefs holding you back from your health and
fitness desires by asking questions like:
• What is the benefit of being overweight or out of shape?
• What is the benefit of eating junk food?
• What is the benefit of avoiding exercise?
• What is the downside of being in great shape?
• What is the downside of eating healthy food?
• What is the downside of exercise?
These are just a few examples. If there's something you know would help
you get to your goals, but you're not doing it, then there is likely an attach-
ment to an old behavior and/or resistance to the new "healthier" behavior.
Practicing awareness daily also uncovers these limiting beliefs.
You don't even have to find a specific limiting belief or be aware of what it is or where it came from. If you simply have the feeling of attachment or
resistance to something, you can choose to let it go.
You may simply ask any of these and really get in touch with your feelings.
Repeat these questions numerous times until beliefs shift:
"Would I rather have this...(belief, feeling, old behavior, etc.) OR would I
rather have a healthy sexy body that I'm proud of?"
"could I let go of this (belief, feeling, old behavior, etc.)?"
"can I let go of resisting (XYZ desired behavior)?"
"can I let go of my attachment to (XYZ undesired behavior)?"
Will all your old beliefs vanish instantly and suddenly you magically
transform? It's possible, but not always going to happen. Chances are you
will make this a daily practice and will gradually uncover more and more
things and get better and better at letting them go.
It's something I do each day as I'm constantly learning more about myself
and growing, but I find its a fun process because I realize I am in control of my life, my thoughts, my feelings and I have the power to shift these things.
So enjoy the process and don't get too attached to needing everything to fix
itself instantly. You've gotten to where you are after a lifetime of program-
ming, but the good news is you CAN make significant shifts in your life using these tools and other things and sometimes very quickly or even instantly,
but the speed at which the changes occur aren't as important as recognizing
you can make those changes in the first place.
Awareness is the first step to change. Oftentimes simple awareness of the
problem is enough to shift it.
Your feelings and beliefs often dictate a lot more of what you do than con-
scious thought, but by using conscious thought properly you can alter
feelings and beliefs so they become your allies instead of your enemies.
You may also shift your beliefs by writing down why your limiting beliefs
aren't true and creating a "counter argument."
"Whether you believe you can or can't, you're right." - Henry Ford
Strategy 3 : Eliminate Excuses
Reach goals regardless of obstacles like limited time, budget and willpower
Discover innovating solutions to seemingly "impossible" problems
Use obstacles and adversity as opportunities rather than roadblocks
Why This Works:
The biggest thing that is stopping you is YOU.
Don't like that level of brutal honestly? Deal with it.
A lot of people hand their power over to objects, circumstances, and other
A smoker thinks they " have to have" a cigarette vs “wants to have.” But no one has died from a cigarette deficiency.
Also, a cigarette has never jumped into a smoker's mouth and lit itself. It
always takes the individual to make their own choices to "give away" their power to a behavior or addiction.
The sooner you can let go of "your story" for why you're where you're at
today, and take personal responsibility for getting to where you want to go,
the sooner you can start living a life of empowerment.
It's like getting out of the passenger seat of a car complaining that you're
not getting to where you're going and stepping into the driver's seat.
Yeah, you may get lost, make a few wrong turns, and have to take some de-
tours, but at least you are now an active participant in YOUR LIFE rather
than someone for whom life just seems to passively "happen to them" rather than FROM them.
This isn't to downplay the significance of addictions or human emotions and
it can certainly be considered "easier said than done."
These challenges of false beliefs, distracting thoughts, and runaway
emotions are things that human beings have dealt with for thousands of
years. This stuff is what we ALL deal with as human beings including myself.
Also, some people are given some pretty crappy hands in life. And certainly
not everything that happens to you or has happened to you is your fault.
But taking responsibility means you can practice the "ability to respond."
Many of the world's most successful people in all areas weren't necessarily
those born with a silver spoon in their mouth. They developed their drive to
success and tenacity, perseverance, resilience, and other qualities from the
challenges they faced and overcame, not from escaping challenges.
If they simply sat there and said, "well things aren't the way I'd like them to be, guess there's nothing I can do about it" or at the instance of a setback
gave up, they wouldn't be successful OR inspiring to those around them.
If others have inspired you, it's because you recognize a quality they have is
something that exists deep within you yourself.
Stop waiting for things to be perfect, because they never will be.
Rather than waiting for things to align in your favor, figure out how you can
overcome the obstacles in your life so that no matter what life throws at
you, you can be ready.
If you manage to reach your goals under ideal circumstances, will you be
prepared to keep your results when faced with adversity and setbacks?
If, however, you manage to reach your goals despite numerous challenges
and obstacles, chances are you will have developed what it takes to succeed
no matter what life throws at you. So not only can you enjoy the fruits of
your labor, but you can be confident that no matter what happens, you'll
have the resilience to overcome any setback and keep your success.
The only way to know how truly unstoppable you are is when you've faced
things that could have stopped you, but you didn't let them.
If you want to make a change in your life, the first step is to stop making ex-
cuses and start making solutions.
What are excuses? I consider excuses as: "disempowering declarations."
Think about this, when someone makes a declaration, any possibility to the
contrary is automatically closed off from their awareness.
So as soon as someone says "I don't have enough time," are they going to
ever notice the potential free time they do or could have? Are they going to
even consider what they could do with the time they have?
No. Once they make that declaration, they are set in that belief and won't
notice any times or ways where that declaration isn't necessarily true.
You're going to be faced with a choice.
Do you want your excuses? Or do you want to have a sexy, healthy, energet-
You can't have both.
Pick one and say goodbye to the other.
How To Do It:
In the "Excuse Proof" system we eliminate excuses by neutralizing them with their opposite.
That doesn't just mean making "empowering declarations," but taking it one step further: by asking "empowering questions."
"I don't have enough time," becomes "how can I make time?" or "what can I do with the time I do have?"
"I don't know what to do," becomes "how can I learn what to do?" or "who can I ask that can teach me?"
Obviously these are just a couple examples.
The point is that once you start asking questions your mind looks for
solutions and potential avenues. It's like looking for the detours instead of
only seeing the roadblocks.
Another way to think of it is that the quickest way to walk through a crowd
of people is to not focus on the people, but the gaps and openings between
That doesn't mean answers will always come right away, although some
might, but it allows one to be receptive for answers to start showing up,
sometimes in the form of just the first step and even in ways the person
could never imagine.
If you want to start asking yourself just one question, it could be "what if
every problem exists so that its solution can be discovered?"
This gets a person out of focusing on the problems, which will only expand
those problems, and gets them to start focusing on the solutions to those
"When you stop declaring perceived limitations as truth, you can
startdiscovering true possibilities as limitless." - Derek Doepker
Objective 2: Take Out The Fat
Strategy 4 : Whole Food Nourishment
Significant amounts of fat drops off the body
Hormones are optimized to burn fat and nourish muscles
The brakes are put on wrinkles and aging
Health and energy levels improve
Toxins are safely eliminated resulting in a clean body
The immune system improves preventing and fighting disease
Reset the body's fat "set-point" so it maintains a lean fit physique for life Why This Works:
Ever heard of the "eat less, move more" way of losing weight?
Wonder why it works better for some while others struggle to lose weight
with this method or lose weight but then gain it all back in weeks, months or
a couple years later?
Well there are a lot of reasons, but one reason may be that this statement
(like every simple statement) is incomplete.
I present to you the strategy of "eat less crappy food, eat more nutritious food, and move more in a smart way."
(Unfortunately, my saying isn't quite as simple, and people prefer simple
soundbites regardless of how inadequate they are to really get a point
The reason to eat more nutritious food is because people aren't just overfed,
but they're "under-nourished." Their bodies are craving whole foods and nutrients but instead they keep eating junk food that's stored as fat while the
body is starving for essential vitamins, minerals, phytonutrients, and other
The reason the body keeps telling people to eat more is because it's starving
for the things it needs and instead it's given more toxins and crap to process
without adequate resources to do so.
Living off of five cookies a day may be "eating less," but it will destroy the body. Living off of five pounds of fresh produce a day may technically be
"eating more," but can result in significantly less fat and better health.
This is often the notion behind why "diets don't work." Depending on how
you define diet, this is true. If diet simply meant eating anything you want
but in lesser amounts, they're very hit or miss.
But if diet is referred to as simply as "a way of eating," then everyone is essentially "on a diet" and saying they "don't work" is like saying air doesn't help you breathe.
After researching numerous diets from high carb to low carb, vegan to
purely carnivorous, paleo to raw foods, I've found there are MANY ways to
get a desired result and improve health.
Although the debates will rage on, I present to you my preferred method to
deal with the madness: "find where most experts agree, take common sense
steps to do things better than what you are currently doing, and balance
practicality with ideology."
Add in a bit of self-experimentation and lab testing to figure out what your
body needs and you can pretty much ignore all the latest and greatest fad
diets (although there are some great books on diet out there, don't get me
What this means is that the sheer number of different ways people are able
to lose fat and get healthy (or gain fat and degrade their health) shows the
body isn't as simple as it's made out to be, but nor do we have to over-com-
Instead of focusing on the "best" diet, perhaps start to focus on a "better"
diet than what you currently have. Who cares whether a person's veget-
ables are raw or cooked if they're living off of soft drinks and doughnuts.
They just need to eat some frickin' vegetables any way they can!
I promise you if your food intake only consisted of fresh vegetables (even
starches like organic potatoes and rice), fruits, healthy fats, quality sources
of protein, was largely plant based, didn't include tons of stuff made in a
factory, then you will lose weight and get healthier, sometimes very quickly.
The elimination of refined starches and sugars (as opposed to the complete
elimination of carbohydrates), and the elimination of man-made trans fats
and rancid vegetables oils alone would SIGNIFICANTLY reduce body fat and
health issues. But that means being conscious of what you eat, and learning
to prepare meals yourself.
Adding in some super-foods to replenish missing nutrients and powerful
longevity herbs is also important. The issue with the simple recommenda-
tion to "eat less" is that it doesn't take into account the need for eating more health foods.
How to Do It:
Drink spring water, distilled water, or reverse osmosis as your only forms of
water. Replace soft drink and any calorie filled beverages with water as
much as possible. Teas and moderate amounts of coffee are ok, but still
make sure to get plenty of water.
It is vital to carry a large water container with you at all times. Shoot for up
to a gallon a day depending on what you feel you need.
Think of this water as the means for the body flushing out toxic fat stores
and rebuilding itself. If this is new and you have to pee a lot, don't worry.
Eventually you won't have to go to the bathroom as much as you get used to
drinking more water.
2. Rather than worrying about exact amounts of protein, carbohydrates,
fats, and calories, first strive to include more satisfying nutrient rich whole
foods that are better than their counterparts (sugar from fruits vs. refined
sugar, whole grains vs. refined grains, grass-fed meats vs. grain-fed meats,
3. When grocery shopping, most of your food should come from the outside
isles of fresh produce, fruits, vegetables, meats, and other whole foods. The
food you eat should come from the ground, a tree, or unless your a vegetari-
an, an animal that was ideally raised under good conditions.
4. Eat until you're about 80% full and fill up with mostly fiberous vegetables.
Counting calories isn't necessary for many, but at least save it for after
you've developed basic healthy eating habits for fine tuning purposes.
5. A "Crock-pot" or slow cooker may be used to prepare a large amount of
food with very little prep time. (See crockpot video on blog)
6. Avoid refined vegetable oils (olive oil is ok) and at all costs deep fried
foods and partially hydrogenated and hydrogenated oils (look at labels).
7. Substitute artificial sweeteners like aspartame (Equal) and sucralose (Spl-
enda) with more "natural" forms like stevia, xylitol, and even raw honey or organic blackstrap molasses.
8. If looking to burn fat, reduce carbohydrate from refined starches, pro-
cessed foods, and refined sugars and substitute them with whole fruits, ve-
getables. (In particular fiber rich vegetables)
9. Avoid non-fermented, non-organic, and large amounts soy. Whole food
organic sources of soy like tofu can be healthy and fine in moderation, but
avoid living off of processed soy products which are high in phyto-estrogens
and can interfere with fat loss.
10. Eat as many leafy greens and other greens as possible, ideally raw but
just make sure to get them in however possible. The more raw fruits and
vegetables you can get in your diet, the better as a general rule of thumb.
Raw options include salads, green "smoothies" made with a powerful blender or green juices, and my favorite method of simply crushing a large bowl of
raw greens with a little unrefined salt to break it down similar to cooking and
adding something like lemon, spices, vinegar, and optionally olive oil.
11. Including some fermented foods like raw sauerkraut and kefir to restore
gut microflora which is responsible for immune system function, hormone
production, and metabolic factors like obesity is HIGHLY recommended.