While I’m fitness nut, there are times I really don’t want to work out, even though I should. Let’s face it, after a long day at work, sitting on the couch watching TV, or surfing the Net can sound A LOT more appealing than slaving away in a crowded gym. Working out in the mornings, while very beneficial is often not an option.

So how the heck do you get motivated after a long day at work to exercise if you’re not a fitness nut and sometimes you HATE the thought of exercising? Well that’s a good question my friend and one that I think about often.

If you seriously don’t like working out, or need a mindset shift, check out my 7 Ways to Increase Your Motivation to Exercise. If you know you need to workout, but sometimes lack the motivation, then try putting these 5 simple tricks into action that can make a BIG difference:

Continue Reading Get Motivated to Exercise After a LONG Day at Work | 5 Tips

A lot of people have been asking me about my fitness philosophy to help get a leaner, healthier body. So I created a video to answer that question. I also wanted to create some context for all the exercise and nutrition videos that I will be adding in the future.

If you blend these 3 elements I discuss into your life, I really do believe you can reach your potential!

The one thing I would like to add to this video is that being lean is really a lifestyle. Not every lean person has the same exact lifestyle, but the vast majority of people who are lean in my opinion infuse these 3 elements into their lives.

I hope you enjoyed this video and I encourage you to share it with friends! Also, am I missing anything? What would you add?

The 5 Stages of Change Model is a very useful framework that describes the series of stages we go through to change our lifestyle habits. The critical assumption that underpins this model is that behavioral changes do not happen in one step, but through a series of distinct, predicable stages. Just realizing the stage of change you’re in may be helpful for you to succeed.

While this model was originally developed in the 1970′s to better understand how smokers are able to give up their addiction to cigarettes, it has since been used to understand changing just about any type of behavior. For the purposes of this article, eating unhealthy foods, or not exercising are the habits we are trying to change.

1) Precontemplation

Continue Reading 5 Stages of Change Model: Which Stage Are You In?

In the last couple years, I compiled what I believe are the top 10 fitness motivation quotes to help motivate you to exercise, eat well, and improve your health. I think they are very powerful and thought provoking, so I hope you enjoy them:

Master Your Mindset…

1) “The greatest discovery of my generation is that you can change your circumstances by changing your attitudes of mind”
-William James

2) “He who conquers others is strong, he who conquers himself is mighty”
-Lao Tsu

3) “Attitude is a little thing that makes a big difference”
-Winston Churchill

4) “That which holds the attention determines the action”
-William James

5) “Our life is what our thoughts make it”
-Marc Antonius

When it comes to mastering our mindset, most of us harbor negative thoughts. In fact, some studies show that more than 90% of our approximately 60,000-70,000 thoughts each day are negative, and most are the same as the previous day. It’s not by chance that half of the 10 quotes I chose relate to mastering your mindset. Your thoughts and your mindset determine your outward actions.

Continue Reading Top 10 Quotes For Fitness Motivation

I want to share with you 7 effective strategies that can help increase your motivation to exercise and eat well. It may only take one method, or a combination of a few to help you stay extremely motivated, so read on!

1) Write Down Specific Goals

You’ve probably heard that setting goals is important, but that’s not enough. Goals must be specific, quantifiable, and associated with a length of time. In addition, write down your goals on a sheet of paper and consider reading them aloud twice per day (morning and evening). Reading aloud your goals, known as autosuggestion, will help condition your subconscious mind to believe in your goals. Your outward actions (exercising and eating well) will reflect this desire and belief.

2) Write a Contract

Sounds kind of crazy, but writing a contract (even with yourself) has been proven to help people stay motivated. In the contract, you can include the following:

Continue Reading 7 Ways to Increase Your Motivation to Exercise

Launching this website and transitioning into fitness has been one of the most challenging experiences of my life. Not because fitness is such a challenging career path, but because it required a mental transformation.

Initially, I went into finance with the intention of getting a couple years of financial experience, which I could leverage to start my own business. Little did I know 5 years later, I would still be plugging away reading 10K’s and listening to earnings calls.

Continue Reading My Journey from Finance To Fitness

Wow…I’m pretty psyched right now, because sharing my passion for fitness with you is something I’ve wanted to do for a long time. I’ve worked diligently as a personal trainer and fitness coach helping many people transform their bodies. Now, it’s time for me to help YOU achieve some serious results.

I’m VERY excited to post several useful articles and videos that will help you take control of your health and reach your potential. I know that you are built lean, I just need to help you reveal the physique that reflects your true, confident self. It doesn’t matter what kind of genetics you have, or if you have a sedentary job, I can help you take your body far beyond your expectations.

I plan to make BuiltLean.com into the world’s most trusted source of efficient exercise and nutrition strategies that help you get lean permanently in less time and with less hassle. In addition, I want to empower you with honest, actionable information to get you excited about your health, while having some fun along the way. I know that’s a tall order, but I’m up for the challenge.

While at times you may have experienced intense frustration with trying to change your body, I know in my heart there is a way, no matter who you are, or what challenges you face.

So in order for me to help you get great results, I need to learn more about your goals. I created a quick survey that takes 2 minutes max to complete. Responses to the survey are anonymous and your input directly affects what I choose to write about on this website:

Share Your Thoughts

I strongly encourage you to leave comments and be part of the conversation. I greatly appreciate your participation and it’s also very helpful for others who come across the site.

One more thing- having me in your inbox a couple times per week will do wonders for your motivation, so be sure to subscribe to this blog (you also get my How To Get Lean Guide free). I think that’s it! Now it’s time for me to get to back to work…