Fitness and nutrition simplified.
How’s it goin? Dano here. Founder and
creator of HIITFIT. First off I just want to say thank you for hopping on this
video presentation. You’re gonna get a lot a lot of golden nuggets. This is
something I’ve worked on for years. I’ve simplified this whole thing we call
fitness and nutrition. Considering there’s so much content on the internet
right now. So many people are giving out meal plans. I’m not big on meal
plans. It doesn’t create sustainable change for my clients, as I’ve found. You
know people stick to meal plans for a little bit. It’s overwhelming.
All these new foods, all these new meals, you gotta make, X amount meals a
day. If you don’t eat that many meals it just becomes a headache and
a crash towards failure right off the hop. People will lose weight
initially, and they get overwhelmed. They stop the meal plan or
they’re done with the meal plan, and then they revert back to their old ways. Simply
for the fact that they weren’t taught new habits, and they weren’t coached
proper nutrition. They were just thrown a meal plan. Eat this! You’re gonna lose
some f##### weight. Yeah, everybody does. But does that teach them? Do they learn
anything from it? Do you learn anything anything from that? Yeah you learned to
cook a couple good, cool meals. But was it anything that you really wanted to
stick to? Now take it from me for instance. Father of 2. Obviously I’m busy, you
know a lot of people are busy. Your careers, you’re a parent. There’s so many
different things. So I’m trying to simplify this for busy people. For
people that don’t have that knowledge. I used to be that person! I was a pioneer
to the #dadbod. When I had my first kid. Obviously you know, really busy. I worked
full time. I put on a lot of weight, and as a
late teens, early 20s, adolescents. I used to be that person that used to think going
to subway, smashin’ back a big sub, doublemeat, all this s### on it, was a
good post-workout meal! A lot of people still probably think that to this day. Or
you have those bulk up people. Eat a whole whack load of this. Eat a pasta. You
bulk up. Blah blah blah. Why not eat nutrient-dense foods? Why not teach
people how to implement them into their diets in the most simple simple way? Now
like I said, pioneer to the dad bod. For years I was overweight. I hated it
because I used to be, you know. Your metabolism runs high when you’re
younger. I used to be fit. Put on a bunch of weight. Had kids. Stopped working out. What did I do?
I went back to school. Gained a bunch of knowledge. Years and years, until I built
and found the most simplest form to coach all my clients! And now I’m gonna
give you a lot of this information right now! So make sure you got a pen and a pad,
your ears are open. PAY ATTENTION! Because this is gonna be absolutely amazing. And
I hope you can start implementing some of these strategies right away so we can
get that scale moving in the right direction! Not only the scale. What about
your mindset? Your attitude? Your positivity? How much better will you feel
when you start dropping off that weight? How much better will you feel when you started
learning how to implement these small changes? Now let me start by the
nutrition. Obviously nutrition, it’s 80% diet, 20% workout. So you can understand
how big of a piece of the puzzle this habit, this nutrition, this
coaching that you should get and learn and implement. How important this ball of
your well-being is over your workouts, your fitness. Now let me start by
explaining the adherence chart I have on the download page. Now the adherence
chart has a two-week rotation through it because that’s how I coach all my food changes,
all my adherence, all my habits. It’s how I break them down, in two-week
rotations. Very very simple. Now with that adherence chart. There’s gonna be
non-compliant, which are bad meals, and compliant, which is good meals. Now I want
you to do the same thing with their food diary that I want you to start. We’re
only gonna record one meal. It has to be the first meal of the day. I don’t care if
it’s breakfast, lunch, dinner time. Whenever that meal is, I know everyone’s
got different schedules, routines when they wake up. That first meal. That is
where I want you to start! Break that meal down. Is it healthy? Do you think
it’s healthy? What’s one small but manageable change can you make starting
tomorrow, can you implement, can YOU implement, tomorrow. 1 small change 1
percent better! Whether it’s ditching that junky cereal. If you don’t
have time to get eggs, make boiled eggs, whatever, even a banana or some fruit is
better than that crap you’re probably putting in your body now. And why I
always start with the first meal, that’s gonna dictate how the rest your day goes.
Your energy and much much more. Right! Once you break down that first meal.
You start realizing how much better it makes you feel both physically and
mentally. Energetically! You’re gonna want to strategically fix those other meals.
Right? Now working on one meal at a time, you can understand how simple this is.
It’s not overwhelming like a meal plan. Eat 6 fricking meals a day. Do this
this this this this, this is where your calories are. Throw that shit out the
window. Start with that first meal. We’re gonna implement some simple changes,
healthier changes That way you become the driver of your own meal plan. Right!
Do you want to drive? Do you want to grab the steering wheel on your own health
and fitness? Take it by the horns and go! Start with that first meal tomorrow by implementing the adherence chart and starting your food diary. Get a piece
of paper write Monday to Sunday, write down that first meal. Now getting
into the meal prep guide. You can use this even to, for your food diary, on the
last page. Now there’s also some great nutritional tools, protocols in there,
some strategies that are gonna be great for you. Starting with the handy portion
tool. The Handy portion tool. I love that one.
It’s continue how to use your hand to portion control your food according to
your body or size. Now this is just a start. Right! To build a balanced
meal. Then there’s some other things in there both storage, cooking foods, you
know a lot of good information. I just wanted to explain the portion control
tool. That is gonna be the big part of learning how to implement a balanced
meal. Now implement that only on your first meal too. We don’t want to overwhelm you.
I’m going to make this very very simple. Work on that first meal, with the steps I just told you. Download the adherence chart, the meal prep guide. Even take the
meal prep guide there’s a shopping list and a meal planner on the bottom. Write
down that change you want to make. If it’s implementing some fruit,
having piece of bread with some peanut butter on it, is even better than
probably half that crappy cereal and fat milk that you’re eating/drinking. Right?
Somethin’ as simple as that. Use the guides that I’ve
given you. Start implementing that tomorrow. Now moving on to the next thing.
Now this ties into also nutrition. But it’s going on the habit based side of it.
Change those little habits. Now we’re kind of working on that first meal,
making that a habit. Now working on hydration. I always hear people say “I
drink enough water. I know I drink enough water” 9 times out of 10, they
actually don’t. So I always start with this habit first. You know, water is huge
for weight loss. Um, it helps all the bodily functions run
smoothly. You know, 1 of the biggest things to improve your health,
your fitness, your weight control, weight loss, your mood, your energy levels. Right!
So you can understand how important this will be. Obviously drinking an efficient
amount of water is gonna help balance out your nutrients. Our
bodies are made of 60% water. Makes sense right? It’s gonna help our bodily
processes run smoothly. Things like transport nutrients, maintain
regular body temperature, assist in digestion and absorption, it’s a key to
great circulation. Other great benefits. Removal of toxins. We all know we got a
lot of toxins and crap in our bodies and all the stuff that we eat. Right! Now if
you don’t get good hydration, you’re drinking coffee and sugary crap in the
morning. Then this is something you definitely want to implement. This will
be a huge game-changer for you. Now back to removal of toxins. Obviously drinking
enough water, you’re gonna sweat those toxins out you know, from bowel movements,
urine, flush them out. So work on that hydration. Another great benefit is it
prevents cramping. There’s three major causes of cramping. Drink, get
your hydration, drink your water. You knock off 1 of the big ones on top of
potassium and then improper stretching. Simple right? Now obviously hydration,
like I said, huge huge for weight loss and weight management. It helps you
efficiently process the foods that you eat. Helps give you that full feeling.
You’re gonna consume less. Less calories, weight loss, goes hand-in-hand. Right! On
top of that, you’re gonna have more energy, you’re gonna feel fuller
longer. Going back to that energy. You’re gonna have more energy to get in that
exercise program. Now when you start increasing your water, I
always tell my clients to do it in small increments. Obviously you don’t want to
be on the bathroom all day. That can be a huge pain in the ass.
So a couple ways to implement, and this other strategy that’s gonna help you
increase your intake but also help you measure it on a daily basis. So you’re
not, you know, going to the washroom so much. So, simple as adding flavor to a
pitcher. You can steep or infuse your water with fresh fruit (grapefruit,
strawberries, lemons) you can even go with veggie slices (cucumber, ginger,
celery) herbs like (basil, mint) whatever you want to your desired taste. Right!
This is this is all for you. What do you like? What can you change? What can you
implement to start increasing that hydration just a little bit tomorrow.
Just a little bit. Right. And this is the habit I want you to work on for 2
weeks too. Like I said about increasing. Keeping a gallon jug nearby. I always
carry a big jug with me around wherever I go. This would be a great thing for you
to do. Throw some lemon slices in there. Have some nice cold water. Not only is it
gonna be great and accessible for you. It’s gonna make it that much easier for
you to track. Pretty pretty simple right? Now this next one, is the 2nd habit
that actually coach in my 12-week program. You know, and if you feel after
this, that you want to potentially jump on and join this. I only got limited
spots. Apply for a call below. But.. Hear me out on this. Eating slowly. We’re
all you know, in to gettin this fast food, eating these quick bites. We don’t
give ourselves time for our brain to give our stomach that signal that we’re
actually full. So what happens then. You eat more. Right! So the benefits of eating
slowly. Better digestion, better hydration, easier weight loss and maintenance,
greater satisfaction in your meals. Meanwhile, eating quickly.
The exact opposite. Obviously leads to poor digestion, increase weight gain,
lower satisfaction of our meals. So, what’s the clear message we get? Slow
down your eating, get improved health. Pretty pretty straight forward right. Now,
some quick tips to help you kind of eat your meals a little slower. Try putting
down your utensils in between bites. That’s an easy one. Have some distraction
free time. Focus on your eating, be in the moment,
enjoy the meal! Put out some time for you to actually sit down and enjoy this meal
for a half-hour. Take your time. Build that nice relationship with your food.
Right. Understand what’s going on here with your body. Eating slowly is a big
part of this. Feel all that fullness set in. Right. Now how much on your plate
is gonna be left over. Then you start implementing maybe using a smaller plate, your
portion controls are gonna go down a little bit.
AWESOME! Right? then you’re not consuming a whole bunch. So,
what do you think? Take that time, eat a little slowly. Now that’s just a few tips
that I have on the e-book, on the download page. With all three of these
habits I’m about to go through with you. Explaining all of them. It’s gonna give
you all the tips you need. Work on each one for
2 weeks. That’s 6 weeks of work right there I’m giving to you. For your weight
loss. Okay. Take it, implement it, work on it, 1 thing at a time, make it super
super simple. Okay. Now the third habit. Lean proteins. We all know we need to
eat lean proteins. If you don’t really eat that much protein, still, work
on that first meal. If you want to implement lean proteins on all your
meals, I wouldn’t suggest doing too much I don’t want to overwhelm you. So again, if
you’re new at this, start with that first meal still. Right? Simple. Obviously
getting enough protein, huge huge health benefits. Whether you’re looking to gain
weight, bulk up, improve heart health or boost energy. Incorporating lean protein
in your diet is a critical component to your healthy eating plan. So,
it’s another thing we’ll work on. But first start with the hydration. And we
all know after a tough workout, what is your muscles starving for? We
want protein. We’re hungry we want to rebuild. We want to replenish. Right! Also
though, don’t forget, you want some good carbs to help shuttle that protein.
Especially after workout to flush those muscles with all the nutrients you need
to rebuild after tearing them down. Right! Now a couple top lean proteins to
consume. White fish. Simple one and you get your healthy Omega fats. You got your
cod, your halibut, your haddock, tilapia, Plain Greek yogurt. 1 of my favorites
cause it’s my go-to thing, 1 of my go-to things in the morning with my
plain Greek yogurt, frozen berries, oats and some crushed
nuts. I absolutely love it. Nice and light. If you’re in a rush, easy to whip up and go, and
you can eat it on the way. Simple. Right! Some peas, lentils, beans, skinless chicken,
white chicken obviously, lean ground beef, eggs, egg whites. Okay. Now in that
e-book also, there’s gonna be some more things in for you on that download page.
Three simple habits. Okay. Last but not least. Getting into the workout section
of this video. We all need and know we need to work out right! Working out’s a
a huge part of it. Obviously we’re losing weight, feeling good.
Now what about starting to implement some bodyweight workouts that are gonna
help us lose weight quicker, but not only that, move better. You want to be able to
move better? Not be so stiff all the time? Not have any energy. Right. These simple
things, I’m gonna break down in my 12-week program. How to implement these.
And with my quick all bodyweight workouts, which I put two of my top
workouts for you to download on the download page to, to implement with all
this stuff I just gave you. Now can you make that change tomorrow? Tonight, are
you gonna plan something? Are you gonna start implementing that first
meal tomorrow? Are you gonna try to eat something a little bit better? How easy
is that? 1 thing right. Now you got these two workouts, and guess what, the
1 workout is only 12 minutes. Now if you’re a parent like me. You know where I
work out half the time? At the park with my kids. And sometimes they joined in on
the fun too, but even if they don’t, they’re burning energy, I’m burning energy, we’re
all staying fit and healthy. It’s a win-win. Right.
So take that TIME GAUNTLET work out. Take it to the park with you next time
if you’re a parent. 12 minutes. See how many rounds you can get in 12 minutes.
Can you beat that next time you revisit that workout. That’s a bit of
progress for you on the workout right! Now, like I always say “1% better.” So
tomorrow I want you to implement 1 small change on your first meal no
matter what it is. Can you do that? Make that one small change? Download the
materials I gave you. Start putting some of them to use. I know it might seem a
little overwhelming right now. But when you just focus on that first meal, you
realize how simple it is. Don’t worry about all the other stuff,
all the other shit around you. Right! Let’s focus on that one meal. Now that you
got those workouts, if you don’t have time to do the workout tomorrow. Or if
you don’t work out at all. Try implementing that 1, 12 minute workout
once next week. Or heck, you don’t feel like doing that. Do 10 push-ups. Tomorrow.
The next day. Whenever. As long as you’re making steady progress right! 1 percent
better. So if you implement better food choices tomorrow, maybe you carry that on.
Do the same thing tomorrow, the next day for your first meal, but you implement 10
push-ups. Whatever it is. Now you’re moving. Now you’ve started that ticker
going forward. Right! That mindset’s starting to change. This is exactly
what I coach my 12 week program. It’s how break down everything. I want to help you,
feel better, look better, move better. If you’re a parent, have energy like our
kids. They never seem to stop. Right! Wouldn’t it be nice to keep up? But wouldn’t it also
be nice to have all these great, healthy habits in place, on top of a little bit
of physical activity, to pass down to our kids so they’re not falling
in our over weight generation? Right! Wouldn’t that be great to pass down some of
this great and easy healthy habits to them too? They watch, they grow, they learn,
just like we do. And that’s why I want to help you. So you want help implementing
all the stuff that I just showed you today? Are you still a little bit lost?
Apply for your free call below. See if you’re a good fit for the program.
Now standard starts out $199. And it goes up from there depending on your
level of services that you need. And we can figure all that out on the phone.
We’ll dive in deep. Figure out where your struggles are. You know. Your goals. Where
are you at right now? Where do you want to be in 12 weeks? That new,
trim body. How are you gonna feel? That mindset. How are you gonna feel after
that invigorating call? Even if we don’t work together. You’re still going to have
all these tools, that I’m gonna teach you to implement, during that call too. We’re
gonna help schedule a couple things for you. Make this work, whether we work together
or not. If we work together, I assure you, you are going to make some f###### progress,
some changes. That mindset’s gonna change. You’re gonna move forward. You’re gonna
feel better. Isn’t that what we all want?
You want that happy, healthy, lifestyle. And the great thing is, once you get to where
you want to go. It only takes a 1/3 of the effort it did to get there, to
maintain it. How awesome would that be? To get to your goal, and then be able to
kind of just sit back on autopilot. Right! I get to enjoy my reward meals every week
with my wife, my kids. Right! I have my weekends. I like my wine. But. I still keep
my foundational basic habits in check. And I know not to go overboard. Do you
have that in play? Do you have that mindset? Do you know how to do that? Do
you want to get there? Apply for a call below. Let’s see if you’re a good fit. And then we’ll push ya forward progressing towards those goals, that
lifestyle that you want. If not. That’s it. Take the tools that I’ve showed you.
Implement them, and hopefully you make some great progress. Now, I hope you
learned a lot, you took some great notes from this. Start implementing some of
those changes tomorrow. Let’s start killing it. LET’S GET FIT TOGETHER!
HIITFIT! Thank you for watching