The Q.U.I.K.T.R.A.I.N formula outlines the principals that guide all body transformations and also what is expected of you from your trainer.  All transformations are the result of the successful fusion of mindset, training and nutrition. Let this formula be your beacon of light that pulls you toward your goals and away from mediocrity and bad habits.

Quit making excuses- You start to win the moment you stop making excuses for why you can’t do something and start finding ways to get it done.

Understand what drives you – We are all motivated by different things.  Understanding your true driving force makes your goal worth fighting for.

Intake a balanced diet –The amount of calories you eat determines how much you lose but the balance of nutrients and the variety of foods will determine where you lose it from.

Kick the insomnia – Commit to a minimum of 7 hours of sleep per night to see results.  Poor sleep habits contribute to the storage of belly fat but proper sleep maximizes fat loss.

Training protocol – Train hard or go home!  Push yourself every session to challenge your muscles and improve your form.  It is these imposed demands that stimulate a sleeping metabolism to burn like a furnace!

Recovery – It’s not about how you train, its how you recover from training that determines your progress.  Recovery strategies include adequate post workout nutrition, regular stretching, massage, adequate sleep and stress level management.

Attitude – having a positive mental attitude is the common thread of those who succeed at anything.  The good news is that it’s also something you can decide to have at any given time.

Intake of water – Scientific research says that people who drink enough water lose more fat then those who don’t.  Divide your bodyweight in half and multiply that by 30 to get how many mL of water you should be drinking daily.

No alcohol – Be prepared to give up alcohol for the first 30 days of the program after which you will limit your alcohol consumption to 1-3 drinks a week until you reach your goal. Alcohol increases your recovery time from your workouts and robs your body of water which is vital to energy storage and the process of fat loss.