The results are in!  A client recently came to me and begged to help him lose a few inches for his upcoming class reunion.  He asked, “Is there anything I can do for a month that will make a difference?”  After looking at his current eating habits (which were horrible, but unfortunately pretty much like 6.5 out of 10 Americans who are overweight).  His solution was quite simple and it can help just about anyone lose weight who is serious.  Here is how he did it:

1.  Started out by eating half his meals.  We estimated that he consumed 20,000 calories LESS by doing this! That alone is just about 7lbs.

2.  15-20 minute workout DVD that I gave him.  He performed this DVD 3-4 times/week and we estimated another 7,000 calories, or 2lbs of fat loss.

3.  Cut alcohol completely for ONE month!  This staggering number goes to show that alcohol is one of the leading causes of obesity today.  We estimated an incredible 16,000 calories in ONE month!  That’s another 5lbs of fat loss.

The grand total after just one month of making small tweaks:  14lbs!  Congratulations, this is a huge feat and a fantastic accomplishment.

You, too can do it!  Focus on your caloric intake and caloric expenditure for each day.  “Grow on the inside. Shrink on the outside” teaches you how to track these numbers so that you can see in front of your eyes the number of calories you are taking in versus the number you are expending.  And-  the workout DVD has 3 different workouts that you can do right at home. They are short and simple, and will give you great results quickly!

Jeff Hopeck U.S. Secret Service Veteran, Healthy Habits Coach

Do you want to lose some weight, gain back your self confidence and self esteem, and start living your life to the absolute fullest every single day?  If any of these sound appealing, then you are going to enjoy reading the following survey I conducted this week. I asked 10 super-busy people to identify their favorite healthy habits tip so I can share them with other busy people!   Here are the 3 best ones I got:

1.  If you aren’t going to exercise today, be SURE to stop eating after about 2,200 calories. Otherwise, you will put weight on.

2.  NEVER allow yourself to be hungry.  “Graze” throughout the day and you will never overeat at a meal.

3.  Stop looking at the scale!  “Recently, I started a bodyweight workout that I really enjoy and want to stick with.  After just 5 workouts, I noticed that I was toning my muscles a lot, but the scale was staying the same.  The ironic part?  I was fitting into my pants better!”  -  So, please don’t look at the scale, as it is very misleading.

These principles are all taught in my program “Grow on the inside. Shrink on the outside.™”Do you have a tip you would like to add?  Post a comment below and just click submit! It’s that simple.

Hi everyone,

I have recently created a workout DVD (for beginners/intermediate, and expert) that we will be shooting at the beach this upcoming weekend.  The DVD helps with weight loss, muscle toning, and forging that 6-pack midsection you always wanted! The DVD is sold along with my book; thus making up the 3rd component to the Secret Weapon Program:  Eating, Exercising and Personal Growth.

Jeff Hopeck giving a Secret Weapon Seminar and discussing Healthy Eating and Exercise

Many have asked what I have been doing to get fit for the DVD.  Here is the regiment I followed for 2 weeks. THAT’S IT!! 2 weeks, but the trick is be very very strict.  Here it is:

1.  Limit calories to 2,500 and STOP eating once I reach this point.  I picked 2,500 only because I am burning so many calories in my workout (see below) The average person should stop at 2,000 or much less, depending on the amount of physical activity he/she is performing.

2.  Limit sodium around 2,300mg and STOP eating once I reach this point.  Sodium retains water in your body, and thus adds between 4-8 pounds of added weight.

3.  1,500 calorie workouts each day- including sprints, strength work, and body weight workouts.  These workouts get off and keep off any unnecessary fat on my body.

4.  Stretch 3 times/daily.  Stretching helps to prevent blood from pooling in your body.  It also helps stop the soreness from the exhausting workouts.

It’s THAT simple.  It actually becomes addicting once you get started.  And remember, there are no hidden tricks or pills that I take-  just HARD WORK!

Let me know if you need a hand putting together a workout or an eating plan that will help you lose weight or get really toned up for that next wedding.

Jeff Hopeck, U.S. Secret Service Veteran

Recently, I handed out a survey to 20 random individuals ranging from ages 25-60; everywhere from beginner to advanced levels of fitness.  The purpose of the survey was to reveal a truth that most people don’t realize happens in their lives.  The survey was a mix of weight loss techniques and tips for eating healthier.  The outcome was disappointing, and here is what happened.
The first question was:  How would you rate your eating habits?

a)healthy

b)mostly healtlhy

c) not at all healthy

16 people circled a)healthy! Wow- this is really great, right?  Yes, if only they knew what healthy eating really consists of.  In fact, just about every one of those 16 fell under category C!!  That’s right, category C- not at all healthy!

For example, one girl said she ate healthy… then for an answer to the next question that asks “What was the last meal you ate today?”  She responded “Chik-Fila” breakfast biscuit! Wow- that’s 700 calories, 800mg of sodium, and too much fat to even calculate!    Then question 3 said, how about the meal before the that? Her answer: 2 slices of pizza from the local pizzeria, and a small side salad.  Pizza:  300-500 calories per slice and over 700mg of sodium EACH SLICE! That’s almost a whole days worth of sodium in just ONE MEAL.  The salad, depending on the dressing and the toppings does have calories as well- so be sure to add those in.  My guess is that it had unhealthy toppings and high-fat dressing since she didn’t write those down.  Usually, if someone had the healthy choice salad, they would be glad to brag about their great accomplishment! Right?

My point is this-  start counting your calories and try really hard to get into the Category A- healthy eating.  My Secret Weapon Program helps you track your caloric intake daily so that you can achieve the great results you deserve!

TIP: Try to stick to 2,000-2,500 calories each day - and only 2,300mg of sodium.  Do you realize that most people consume these numbers in their LUNCH ALONE?  It’s true.

So, my question to you is this:  What was YOUR last meal? (Submit your comment below and let us know where you stand on this one.)

Jeff Hopeck U.S. Secret Service Veteran

“You can alter your life by simply altering your ATTITUDE.”
–unknown

My approach to life is: “It’s all about attitude.” The attitude you take with you throughout each day will dictate how you act and/or react in every single situation. You need to wake up and create an I can do anything I put my mind to attitude in order to live your life everyday to the fullest. ‘I can do what it takes to lose weight. I can implement healthy habits into my life. I can pass that test. I can do it, I know I can do it.”

Here are some small things you can do to get started: Show more love to others. Have more respect for your surroundings. Focus on where you are in life and compare it to where you want to be. And finally, always strive to become better—to become more fit, to eat healthier, to love your kids more, to compliment more people every day, and to make new friends regularly. Upon waking up every morning answer this question: What can I do for other people today? Once you are able to implement this answer and practice it daily, you will witness your life literally improve right in front of your eyes.

These small, healthy habits are the same exact type of habits you will learn in the Secret Weapon Program - the 30 day program dedicated to helping you learn small habits that add up to HUGE results.

Do you like to read books that get you motivated to take your life to the next level?  If so, my 100-page true life story from SECRET SERVICE to SECRET WEAPON is sure to change your life forever.  The title is “Grow on the inside. Shrink on the outside.™”

Please let me know if you currently implement any of these healthy habits into your daily life.  I’m looking forward to hearing from you!