TWB Fitness

When I lack motivation, here are 4 things I do to stay on top of my fat loss!

These 4 can work for you TODAY 👇🏻

If you have spent any amount of time on social media it will seem as though you are the only person in the world who lacks motivation

All you see is highlight reels and smiles, especially from the fitness world

Im here to tell you that you are not alone when it comes to lacking motivation.

we all have those days…or weeks lol

Here are 3 thing you can do today to get past the lack of motivation to start seeing results with your fitness and fat loss

1. Get moving- I know…you’re not motivated to move right now. BUT…when we get moving it improves our mood & actually gives us more energy! Today, go for a walk, jog, start that workout or even get some stretching in! Movement is medicine! I guarantee you’ll feel better.

2. Understand that motivation doesn’t really matter. It’s definitely nice to have but don’t rely on it. Whether you are motivated or not, the work needs doing. Just think about how many times you have not wanted to get out of bed and go to work…but ya did! Start today by taking action regardless of your feelings. Doing this will build confidence and maybe even spark some actual motivation. Back to step one above, just get moving!

3. Know the formula for motivation so you can have it around more often. It’s actually backwards from what most people think. Instead of Motivation > Work > Result its Work > Result > Motivation. Think back to last time you were eating healthy and exercising. After a good day of fueling and moving you were motivated to do it again. Start today by doing the work and watch the motivation come a little more each day!

4. Take a few minutes to envision your life as if you have already accomplished the goal. Make it a mental reality and identify the ways that it would improve life. For fat loss and fitness- consistent energy levels, more confidence, look better, stronger, mental clarity, less pain, better sleep…YEP, these are all worth showing up for.

Take 5 minutes TODAY and imagine yourself in the body of your dreams…Hows that for motivation!!

Which one will you do today?

The Reason You Can’t lose weight and keep it off Is Because…

If you feel like no matter what you do, you just can’t seem to lose the weight and keep it off…

The answer is simple.

100% of the time, it’s your metabolism!

No, I’m not saying your metabolism is broken.

Quite the contrary. I’m saying your metabolism is doing exactly what it’s designed to do.

You see, your metabolism determines whether you lose weight, gain weight, or maintain it.

So regardless of whether you’re under eating, over eating, dealing with hormone issues…

All roads lead back to your metabolism.

Which means we should stop playing the guessing game when it comes to diet and exercise

Most programs immediately throw you into fat loss diet, blindly.

Most programs immediately give you a bunch of workouts to burn more calories.

Have any of those programs worked long term??

If they did, you wouldn’t be reading this.

The reason those programs don’t work is because they don’t FIRST understand YOUR metabolic needs.

It’s actually really simple…

When you understand what it takes to turn your metabolism into a fat burner instead of a fat storer.

It becomes way easier and more fun to watch the pounds come flying off.

Because it’s no longer a guessing game.

It’s a simple solution that’s built around the thing that determines whether we lose or gain (or maintain).

The question you should be asking yourself right now is…

How do I turn my metabolism into a fat burner?

Here’s the part where I disappoint you…

I don’t know because I don’t know enough
information about you… yet.

But I can easily find out if you’re willing to share.

I have a quick “Metabolic Assessment” that I give to all of my 1 on 1 coaching clients which tells me exactly what needs to happen to take them from holding on to weight, to quickly releasing it.

It’ll take you about 5 minutes to fill out the Metabolic Assessment.

Then, it’ll take me about 10-15 minutes to walk you through the step-by-step plan that will work for you.

At that point, you’ll have everything you need to make progress.

Of course, you can always decide to ask for support and accountability with implementation. But that part is up to you.

If you’re interested in taking the Metabolic
Assessment that is usually reserved for 1 on 1 clients, just drop a line below this post and say "ASSESSMENT".

I’ll reply and send it over.

-Coach Keith

Dial this in and fat loss becomes NATURAL!

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LADIES 🚨

If you feel like you’ve hit wall on your fat loss efforts

Despite trying everything…this is for you!

Enter the BUILD Season!

You’ve likely never been here before because the diet industry wants to sell you a QUICK FIX!

This process ain’t sexy…but it will help you get that way!

Right now in my 1:1 coaching program I have a handful of ladies who have decided to do it THE RIGHT WAY!

Below are some of the outcomes that we have during this season

💯 More energy than ever!

💯 Crushing workouts with energy left to conquer the rest of the day!

💯 Eating up to 1000 calories MORE PER DAY and not gaining weight! 🤯 (yes 1,000)

💯 Less cravings (because they are fueling properly)

💯 Better sleep 😴

💯 Inches lost

💯 Better mindset

💯 Stronger

Last but not least they can see the light at the end of the tunnel. They have told me that this process is so different from what they have ever been told to do.

When I lay out the clear path for their personal journey they get that “aha” 💡 moment

Belief in the process is POWERFULL and once you have a clear path it’s much easier to stick to!

Honestly, even if your not “stuck” but still want to lose body fat I recommend starting here

This process will “prime” your metabolism and create habits that will make your BURN (fat loss) season EASY!

Comment BUILD below if you would like a FREE assessment of where you are and what your BUILD and BURN season will look like!

Consistently Inconsistent?

Success is driven by what you do MOST of the time.

You hear me say this often in reference to enjoying life throughout the process of pursuing your weight loss goals.

It was never about the one dinner out with friends, the one slice of cake, the busy work week that went sideways, or that weekend trip.

It was always about the other 80%.

For example, this past weekend I ate wings, had a few beers and ate pancakes for dinner.

Did I feet a little thick and bloated?

For sure.

But that went away quickly and I have still been able to maintain the results from my fat loss phase (BURN Season)

Because the food that I indulged in is part of the 20%.

As a side note... I also worked out twice over the weekend, went wakeboarding, got in 12k+ steps each day, and still ate a bunch of protein.

Anyway, the 80% is what I do daily for the majority of my life.

I eat well, I train, I recover, I prioritize sleep as much as possible, and I avoid long periods of eating less.

I'm the furthest thing from perfect.

I snack sometimes, I eat my daughters leftovers sometimes (or all the time), I have moments of zero f***s given

But I'm pretty damn consistent 80% of the time and have been for a long time.

That level of discipline has afforded me a level of flexibility that I very much enjoy.

Now, I mention this because it wasn't always the case.

There was a time when every single weekend was one giant binge episode.

There was a time when I drank too much too regularly

There was a time when I did those things and wondered why I couldn't progress even though I was “consistent”.

If every weekend you feel like you're undoing your progress…

If every Monday you feel like you're starting over...

If most nights you feel like you're losing control, and snacking yourself to sleep…

Then you are consistently inconsistent.

Those things are part of your 80%.

The root cause may be tied to the fact that you're trying to be too perfect.

The root cause may be tied to the fact that you're always restricting yourself.

But the bottom line is that you have to be honest with yourself about what is truly "the norm."

A one-off trip or bad day or sh*tty week is not going to make or break your fat loss progress.

But if you're constantly having multiple "one-off" situations then they aren't actually one-off... they are the norm.

The fact will always remain that success is driven by what you do MOST of the time for a LONG time.

One of the most powerful shifts that we make with our 1:1 clients in our BUILD. BURN. LIVE. Coaching program is shifting from consistently inconsistent to more flexibly consistent.

What I mean is that we remove the perfectionist tendencies that often lead to the all or nothing rut...

And we shift to overall consistency with plenty of room for living and enjoying life.

It changes everything.

We just had a client who recently lost 30 lbs and 12% body fat while maintaining all of her muscle and still hitting PRs in the gym and in her running goals.

She didn't think any of that was possible.

And what she mentioned is that her biggest adjustment was in her mindset and approach.

Working with her coach she was able to find balance in the 80%.

She was able to enjoy herself while staying consistent but still had room to enjoy life.

The all or nothing mindset dissipated and her results skyrocketed.

The cool part is that we consistently repeat this process with each individual while making simple adjustments based on personality type, goals, and lifestyle.

It's why we produce better results than any other program you can find.

And also why we end up saving our clients an incredible amount of time, energy, stress, and money.

It's an amazing feeling to never need another program again.

Just remember, if you are consistently feeling like you're "off track" or "starting over", that has become the norm.

The 80% likely needs to change.

Drop a comment or DM me if that resonates with you and I can at least point you in the right direction!

-Coach Keith

Mindset hack that most will ignore!

I want you to do me a favor.

Just for a moment, consider that you have the absolute best workout and meal plan in the world.

It's guaranteed to work, and all you have to do is follow through on the workouts and meals that are laid out for you

Nothing else.

Here's the other thing... it only works if you follow through for a minimum of 6 months.

Why 6 months?

Because it's my imaginary scenario and I get to choose the rules.

Now here's what I want you to do for me...

List out all of the "conditions" you just thought of in your head.

Things like...
When is my schedule the lightest over a 6 month period

I guess I can reduce social media time to focus on this for 6 months

Hopefully I can have time this for when my workload is lighter

I hope my partner is ok with me dedicating more time to my health

Ok let's do this, I can stay focused for 6 months (finish the year strong)

Wait, shoot, we have that big family event coming up

How's my aim?

The reality is...
Your conditions are keeping you stuck, and they're totally subconscious thoughts.

The conditions appear because of conditioning that pursuing better health and fat loss has to happen during a time when things are slower in your life

or less stressful

or when nothing is on the calendar

or when you're not shuttling around tiny humans.

Ditch the conditions. And you'll ditch the weight (literally and metaphorically)

Once you make the shift from playing this game conditionally to playing this game no-matter-whatedly…(lol)

You'll have the answers you're looking for.

You do things you can do forever. You won't blink twice at a busy or stressful schedule. You won't stress about the upcoming work trip or vacation and how you're going to "stay on track."

Subtle mindset shift that goes a long way.

So... when you think about pursuing better health, improved body composition, getting leaner and stronger...

Do you also think about the conditions that you're placing on yourself?

I'd love to hear your reply if you're open to sharing!

-Coach Keith

*https://www.facebook.com/keith.bailey.7334*

Another successful gift exchange workout!!

Shoutout to Brandi and Raj! 50 calories on the bike for Brandi, 10 pull ups AND 2000 meters for Raj. True bingo champions 🔥