I mean, each year at the same time, we know Easter and the Easter bunny will be here.

But why is it so tough for people to develop the same reliability and consistency with their very own habits???

You want to eat healthier. You want to exercise more. We all do.

Yet, we still struggle. Some days are easier than others but overall, this can be a life-long struggle for many of us.

I’ve been reading a really good book called “Switch” which deals with the topic of making lasting change.

In it the authors describe how we have an “elephant” (our emotional side or ego) and a “rider” (our rational/logical side or superego) which tries to control the elephant.

The problem, they mention, with most change is that most of our goals are one-sided (more elephant than rider, or vice versa) and thus we don’t see lasting results.

To solve this problem, the authors give the simple advice of motivating the elephant and directing the rider.

Here’s an example of how this might look.

Let’s say you want to better your health and have more energy.

Well, the first thing you’ll hear is “just eat healthier”, right?

Ok great.

That kind of advice is very ambiguous and doesn’t give our rider much direction. If our rider is not directed properly, it will become confused, overwhelmed, etc… All of which lead to NO action.

On the flipside, if we were given more precise direction such as “In order to have more energy and be healthier, you should drink ONE green juice per day”.

That’s a simple strategy that can be understood, measured, and implemented pretty easily.

Sure there other things that can be done as well but you need to start somewhere. You need to get the ball rolling with simple and clear directions that you can apply with little overwhelm.

But what if you already know what to do but aren’t doing it?

This is a big problem for a lot of people. They know they should be eating more fruits and vegetables or drinking a daily green juice but simply are not.

In this case, the issue is that your elephant is not motivated!

You need to motivate your elephant by setting a goal that “get you in the gut”. It should be something that really gets you excited viscerally. Something that really resonates with WHO you are.

A lot of you have been asking me about my 20-lb challenge that I set out earlier this year.

After stuffing my face all day, 7 days a week, and following workouts I wasn’t too enamored with I decided to re-evaluate WHY I wanted to gain 20 pounds of muscle.

In just 6 weeks, I had gained 8 lbs but I wasn’t happy eating the way I was eating and working out with bodybuilding-like muscle group routines. It wasn’t me.

I never had advocated this kind of stuff and eventhough I thought it would be cool to try, I called it quits half-way through simply because it didn’t motivate my elephant.

For others, gaining muscle might be the biggest motivator of all but not me. So there you go.

My personal elephant revolves around energy and vitality. I want to do whatever I can so that I can jump out of bed before the sun, have clarity of mind to focus more and get more done, and not be a slave to constantly needing to eat.

So you too need to find your own personal elephant. What really motivates you?

Once you’ve got your elephant and your rider has got clear direction as to how to take immediate action, you’re set to go.

The final step (or maybe the first one) is to set a compelling long-term goal (a BHAG – big hairy audacious goal or vision) that might be 15-25 years down the road AND have the exact short term actions you need to start taking today. These short term actions should be about 90 days out.

So essentially you’ve got a long-term goal or vision and immediate action steps to take now. Everything else in between those two is irrelevant as the authors of Switch – a notion supported by many other leaders of change also agree upon – mention in their work.

By focusing on the short term actions you begin to form good habits. You’re giving your rider clear direction, which makes it easier for you to stay on track.

Before we finish, I want to give you some concrete action steps to take starting today. Since most of our readers are looking to lose weight, I’m going to focus on “how to lose weight” action steps for your rider.

But remember, YOU need to establish your big long-term goal to motivate your elephant. Cool?

Action Step #1 – Perform 3 high-intensity, full body strength training workouts per week

Use heavier weights that only allow a maximum of 8 reps, 2-3 sets, in a circuit training setup so that you move from exercise to the next with little rest in between. Use full body exercises like squat presses, lunge walks with overhead hold, deadlifts, pull-ups, etc…

This 30-minute workout should have you sweating and “huffing and puffing” and your muscles should be “toast” by the end of the workout.

Action Step #2 – Perform 1-2 interval training workouts (10-30 minutes) after your strength training week OR on their own.

On a cardio machine OR using bodyweight exercises (jumping jacks, running, burpies, etc…) start by doing 10 seconds at full out effort followed by 30 seconds at a very light recovery pace. This would be like sprinting for 10 seconds and jogging or walking for 30 seconds. Repeat this for 10-30 minutes.

Action Step #3 – Remove grains (pasta, bread, etc…) from your diet.

This could instantly help you lose 5 pounds. Try it and see.

So let’s start there.

I don’t want to overwhelm you but as you can see I’ve given you some concrete “how-to’s” to direct your rider to help you lose weight (lose fat really).

Now it’s up to you to find that motivator. You need to find a way to motivate your elephant otherwise none of these steps will even matter.

And if you need more guidance and direction with your workouts and meal plans, then I would also encourage you to join my Fitter U Fitness program so that you can enjoy my coaching on a daily basis. Follow-along workouts (led by yours truly), done for you meal plans and recipes, 24/7 support, and so much more!

Click here to learn more

Alright let’s get this week off to a flying start!

I can tell you I’m NOT looking forward to the winter – brrrr! I was made for the summer.

How about you?

This weekend I was in Ottawa with the men’s soccer team. We had a rematch against Carleton University – who beat us 1-0 last week – and it was time for revenge.

But things didn’t work out that way.

We played a great opening 20 minutes, in which we could have easily been up 3-0 (but we missed those key chances), and then that was about it.

The rest of the game was a write off and we ended up with a 0-0 draw.

We currently sit in 3rd place in our group and it doesn’t look like we’ll do much better than 2nd. That’s a bit disappointing since our first goal was to WIN our division.

Nonetheless, we’re hosting Nationals so we’ll be at the “big show” regardless.

But what do you do when you fall short of your goals? What do you do when things just don’t seem to be working out for you?

That’s kind of what we’re facing right now at U of T soccer and I want to give you a really helpful tip to tell help you….if you find yourself in a similar rut.

CHANGE YOUR APPROACH

The world is filled with conflicting advice. Some people tell you to keep pushing and you’ll reach your goals. Others tell you that you need to do something different if you want different results.

What are you supposed to believe?

Ultimately, I think it’s a combination of both.

I believe that if you work hard and continue moving forward to your goals you will achieve them.

However, if you’ve been doing the same thing time and time again and you’re still not seeing results, then it’s probably time to change things up.

The easiest example of this is with your workouts and nutrition habits.

If you’re doing the same workout over and over again, eventually you’ll hit a plateau and your body will have a tough time progressing.

The same thing with your diet. If you consistently eat the same foods and the same number of calories each day, your metabolism will hit a wall.

The solution?

Change up your workouts. Add new movements, heavier weights, different number of reps and sets, etc…

With respect to your diet, if your goal is to lose weight, one of the easiest things to do is vary your calories. This means that some days will have higher caloric intakes, others less, and perhaps one day a week might be a fasting day.

Making these small adjustments will keep your body guessing, keep your metabolism on its toes, and help you to move forward without hitting those frustrating plateaus.

And if you get frustrated just remember this…

If someone else has done it, you can too!

That might mean trying something totally new – something you’ve never done before.

And it may or may not work.

But at least you tried. And that’s all that matters.

Regret – feeling guilty for not having done something – is the worst emotion to hold on to.

At least if you try something new (ie. take a small risk), you’ll know the eventual outcome. You can rest assured that you tried every avenue.

But if you don’t, then you’ll always be wondering…“What if?”

So don’t be afraid to take chances and try something new.

The more risks you take, the more rewards you might reap.

You might also fail but that’s awesome as well because failing is filled with valuable lessons that will make you a better, stronger, and fitter person!

So go for it. Change things up and keep working hard.

Take the plunge today!

On Saturday, we played one of our arch rivals – Carleton University – and lost our first home game in 3 years!

It was a crushing 1-0 loss considering we gave up a goal (from a long throw in) that we had trained all week to defend against!

Anyways, as you can imagine, the guys were distraught.

But there’s always a light at the end of the tunnel. For us, that light is the fact that we’re hosting the National Championships in November, which gives us an automatic spot in the “big show”.

Nonetheless, that doesn’t mean that we’ll be settling for sub-par results and poor performances.

But nor will we let one little loss derail our season. There’s no way that we’re going to let a little hiccup stand in the way of our dream goal – winning the National Championships!

How about you?

Have you had a small hiccup on your road to your goals?

If so, has it set you back?

If you answered YES to these questions then I need to tell you something…

Move on!

You may have seen those WWII posters that have made a come back with the slogan…

“Stay calm and carry on.”

That’s exactly what you nee to do if things don’t always work out as you wish they would.

You need to be able to put the set-backs behind you and continue moving forward. Otherwise, life becomes a “why me?” or “poor me” game.

Let me give you another example.

Think about the stock over the past 25 years. Specifically, the Dow Jones.

The Dow-Jones 25 years ago was at 964 points. Ten years ago it was at 5,117. And this morning it sits at 10,860 points.

Now would it be realistic to say that the market was ALWAYS on the rise.

Not at all.

The market went through periods of lows and highs. Just like you and me!

As you well know, the last few years haven’t been the greatest for the market and the economy but that doesn’t mean things are going to keep getting worse.

If history has told us anything it’s that, in general, we move onwards and upwards.

And the same thing will happen with you.

If your goal is to lose weight you need to realize that you WILL NOT lose weight in a linear fashion every single week.

Some weeks you’ll lose more, others less, and maybe others none at all.

The key is to realize that that’s part of the process.

And, as long as you’re following a healthy nutrition plan and workout system, you’ll be fine – it’s only a matter of time!

Have patience and faith in yourself and the process.

It might also be helpful to remember that if someone else did it…

So can you!

You can bet your last dollar that our soccer program will be working hard each day and perfecting the little details of our game to reach our goal.

And I want you to do the same.

Have a great Monday!

1. build muscle

2. burn fat (get or stay lean)

And most people have the belief that you can only do one or the other. But what if I told you the opposite was true.

I don’t know about you but if I wanted to pack on muscle I certainly wouldn’t want to have that big, puffy, undefined look (a la “stay puffed marshmallow man”).

And if I wanted to lose weight, I would most certainly want it to come from fat – not muscle!

So what if you could build muscle and burn fat simultaneously?

Wouldn’t it be cool if, as you lost fat, you could create the lean, muscular, toned body of your dreams?

Well, the good news is that it’s very possible.

And I’ll show you how (at least partly) in this video…

If you have any further questions about this topic please let me know in the comments below.

I’ll also be sending you another awesome surprise on Tuesday to give you step-by-step assistance in helping you build muscle while staying lean. So keep your eyes peeled!

And in the brand new “Healing Power of Apple Cider Vinegar” report I just released yesterday, you’ll discover just how much it can help you…

Especially if you want to lose weight!

And in this post, I want to share some of the science behind how ACV works its weight loss magic.

I know you’ll find it fascinating.

So take a moment and read the following excerpt from my brand new apple cider vinegar report:

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“When you give it some thought, it makes good sense that drinking apple cider vinegar before meals would help with weight loss. Apples are a good source of pectin, and including pectin in your diet can make you feel fuller and more satisfied.

Since apple cider vinegar contains the same amount of pectin as apples (one apple has about 1.5 grams pectin), it can suppress your appetite in a similar way.

There is also good science behind why apple cider vinegar would encourage weight loss even more effectively than eating raw apples.

In general, acids (such as those found in apple cider vinegar) help with the digestion of protein, and proteins are the building blocks for some of our hormones, especially growth hormone.

Growth hormone is instrumental in breaking down fat cells since it is responsible for the energy our muscles burn while we are at rest.

By increasing the acid present in your stomach before a meal, you’ll ensure the chances for thorough digestion and increase the availability of protein for hormone synthesis.

The amino acid tryptophan plays a critical role in ensuring good levels of the neurotransmitter serotonin in the body. Serotonin is a natural mood elevator and tranquilizer…

As with the production of many hormones, apple cider vinegar releases proteins during digestion that the body uses to build tryptophan. In this way, it begins a chain reaction that leads to a feeling of serenity and satisfaction.

Since “overweightness” can be a result of stress-induced eating, maintaining a feeling of well-being can be an important factor in staying slim and healthy.”

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This is just a small sampling of the power of apple cider vinegar in helping you control your appetite and losing weight.

Who knew that such a readily available and simple liquid could do so much good. Actually, the ancient Babylonians did – all the way back in 5000 B.C.!

In fact, ACV has been used (since the beginning of civilization) to treat hundreds of medical conditions.

And in my brand new report, you’ll discover how to use it to alleviate over 73 common conditions and medical issues!

If you ask me…

Anything that’s been around that long must have good use.

So if you TOO want to enjoy this ‘natural healer’ and all the benefits it provides (losing weight is just one of them), then today’s the last day to get your special copy of my brand new “The Healing Power of Apple Cider Vinegar” report…

ALONG with…

My jam-packed “Raw Smoothies for Ultimate Health” guide – which includes 87 awesome smoothie recipes!

But you need to hurry because this offer is GONE-ZO at midnight tonight!

Since yesterday, hundreds of our clients have already picked up this brand new 69-page report and the feedback has been terrific!

Click here to grab your copy before it’s too late! <————— Expires at midnight

Yuri

P.P.S. I’ve been using ACV for some time now mainly because of much it improves my digestion. If you’re like me (and 95% of the population), and have an underactive stomach, what you will learn and start to apply could change your life!

Click here to grab your copy <————— Expires at midnight

And so am I.

That’s why today, I’ve got something incredible that will help you take your health to the next level.

I’m a firm believer (and you should be too) that continually feeding your mind with new knowledge and strategies that help you make healthier decisions is a MUST if you really want to create a healthy, slim, and energetic body!

Because I know you’re NOT like most people who jump from one thing to the next and fail to see results.

I know you’re NOT one to sit on your butt complaining about how things should be.

No!

You’re an action taker. You’re an inspiration to yourself and to those around you.

Heck, you’re an inspiration to me!

And that’s why today, I’m excited to bring you the first installment of my Eating for Energy “Ultimate Health Reports”.

And I’m kicking things off with a bang by introducing you to and fully informing you on one of the most convenient, affordable, and down right incredible “natural healers” to ever grace our planet!

If this “natural healer” isn’t already part of your diet, you’re missing out BIG TIME!

But don’t worry, I’ll show you everything you need to know to benefit from its healing powers.

I’ll show you how it can help you lose weight, boost your energy, and improve your health.

In fact, you’ll even discover how to use it to “take care of” over 73 conditions and illnesses!

Hurry over and grab your copy today <———————– CLICK HERE (offer expires)

AND…

I’m even giving you another amazing gift when you grab your copy before tomorrow (Wednesday) at midnight!

I know you’re going to love it!

Your friend and coach,

Yuri

P.S. Remember, this special offer ends at tomorrow (Wednesday September 15) at midnight, so don’t miss out!

Lose weight and get healthier today – naturally! <————————— CLICK HERE

But is food combining necessary?

Can it actually improve your digestion, make you feel more energetic, and potentially help you lose weight?

And, if so, how do you food combine properly?

All those answers and more in this episode of Ask Yuri.

Enjoy the video!

As always, your questions and comments are encouraged below.

=> If you want the full scoop on how to make food combining work for you, then be sure to grab a copy of Eating for Energy today.

In just a second I’m going to show you how to overcome bad eating habits.

But first…

Amy and I were just in New York City this past week. (This is a picture of us at LaGuardia waiting for our return flight)

It was a great trip filled with about 30 km of walking and two days of US Open tennis in blistering heat that left us absolutely exhausted by the time we returned home on Wednesday night.

Not only did we cover almost all of Manhattan by foot but we also got to see Roger Federer make history (again) with an amazing between the legs winner in his opening night match!

I’ve always wanted to go to the US Open and I’m so happy that we got to attend the event and see a lot of New York – all in just 3 days.

Here’s a picture of opening night at the US Open inside Arthur Ashe stadium.

What an awesome experience. If you enjoy tennis, this is one event you’ve got to attend.

Eating on the Road

As you can imagine, there are tons of great restaurants in New York and we did enjoy our fair share of them. And for the most part, the food we ate was healthy whole food. Although it wasn’t a “raw vegan” culinary trip, we did drink tons of water and got in some fresh fruits whenever possible.

So overall, other than some serious leg and foot soreness, it was a great trip.

But sometimes, eating well while traveling (or in general) isn’t that easy. For instance, a lot of you have asked if I eat healthy all the time…

And the answer is…

NO.

I do my best to follow my 80-20 rule of eating well but I also allow for some “guilty pleasures” (ie. a latte and croissant), especially while traveling.

Nonetheless, eating well isn’t always easy.

And that’s why today, I want to share another great video with you on how to overcome bad eating habits.

If you’re having a tough time eating well at home or on the road, you’ll want to watch this video.

In it, you’ll discover one my most powerful tricks for overcoming any bad food addiction and getting back onto the healthy eating band-wagon.

Click PLAY to watch today’s video on overcoming bad eating habits…

September is here…

Need to “shake up” your diet and start eating healthier…much healthier??

The kids are back to school and, for many of us, September marks a new beginning. The summer indulges are over and now it’s time to get down to business. And that means getting healthier.

If you’re summer’s been a bit too glutenous, then now is your chance to take make a change.

Are you ready to start eating healthier, lose weight, and enjoy more vitality than ever?

If so, then click here for a structured and proven way to eat healthier…for good!

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That’s what one my viewers recently asked me. Here’s what she wrote:

“Hi Yuri, I am 16 and weigh 191 pounds and stand at 5 foot 10 inches what would you recomend as the best exercise for me to lose weight. Thanks.”

In case you’re wondering the same thing, then you’ll want to watch this video to discover the answer to this common question.

It’s probably not what you think.

It was put on by Ryan Lee – a real nice guy and probably the first pioneer for bringing fitness online.

Although this 3-day event featured some great speakers and was packed full of great learning, the real benefit to me was being surrounded by other fitness professionals who are doing really well online.

I talk a lot about the power of proximity and it basically means that your environment shapes you. When you surround yourself with people that are “better” than you (I use this term loosely as no one is really better than anyone else), you are forced to raise your game.

Not only do you learn a tremendous amount from others who have already blazed a trail before you but you can also develop some great friendships which inevitably benefit you and hopefully the other party as well.

I use this example from this past weekend but it can be applied to any area of your life. For instance, I love tennis. Therefore, for me to become a better tennis player I would be smart to play against players that are better than me.

Sure I’d get my butt whooped, but that’s how you improve.

If your goal is to lose weight, then you want hang around people who have already done so. They most likely know and do things that you don’t. You can learn from them and most importantly you can start to emulate what they do.

Let ‘s say you want to eat more raw foods. I know I do.

Wouldn’t it make sense to spend more of your time around people who are predominantly raw? Instead of going for brunch where you’re options would be pancakes, eggs, french toast, etc…hanging around “raw foodists” would open your eyes to many other food options in a similar situation.

I could give you example after example but the take home message is the same…

Surround yourself (and befriend) with those that have achieved the goals you’re striving toward.

That’s the power of proximity!

NOTE: In the picture above, I’m not implying that by hanging out with someone who has a serious head of hair, that will rub off on me! Cool picture nonetheless.