It’s a common misconception that Dolls are dainty and fragile. Strong is beautiful, and Caitlin and Danielle have been working hard to meet their fitness goals. Whether you’re sweating for the wedding, ready for a life-change, or maintaining a healthy lifestyle, Caitlin and Danielle encourage doing so the HEALTHY way. The Dolls teamed up with Courtney at OTG Bootcamp to help guide their fitness and nutrition plan, and the results have been phenomenal.
We first met with Courtney one year ago. We sat in her office and got to know each other: talking about our fitness goals and our lifestyle. We felt comfortable right away… and that’s a huge differentiator when you’re embarking on a fitness journey.
Our morning starts at the boutique gym 3-5 days a week for a specially formulated HIIT (High Intensity Interval Training) workout. The coaches at OTG Bootcamp have you in and out of class in 45 minutes… that’s 30 minutes of hard work with a warm up and ending stretch. There’s no excuse not to fit this into your day!
The classes are hard and interactive. We get through them together, and feel a sense of badass accomplishment when it’s all said and done. There’s a community of real, authentic people here and we’ve had fun along the way getting know the other members.
OTG Bootcamp runs a transformative 6 week program that teaches you how to gain muscle and lose fat the healthy way. Here are our results:
Dani lost % body fat and total pounds.
Caitlin lost 6.75 inches, 4.5% body fat and 13.6 pounds.
The following 5 successful techniques (Do This) and 5 unsuccessful techniques (Not That) are from Wiseman’s book, 59 Seconds Change Your Life in Under a Minute.
1) Do This: Make a Step-by-Step Plan.
If you are serious about achieving your goal, then you need to create a step-by-step plan on how to do it.
Successful goal-achievers break down their overall goal into sub-goals. Each sub-goal needs to be concrete, measurable and time-based.
- Not That: Motivate yourself by focusing on someone that you admire.
Studies show that focusing on someone you admire is not a strong enough motivator to see you through your goal.
2) Do This: Tell Other People About Your Goal.
How badly do you want to achieve your goal? If you want it bad enough, you’ll tell your friends and family.
This technique works on two levels. First, you’ve put yourself on the spot by letting the world in on your goal, so it’s all-eyes-on-you. Failure would be public. Second, your friends and family are there to offer support and encouragement. Don’t underestimate the psychological power of having someone in your corner.
- Not That: Think about the bad things.
When you focus on the negative it becomes your reality.
3) Do This: Focus on the Good Things When Achieving Your Goal.
Remind yourself of the benefits associated with achieving your goal.
Make a checklist of how life will be better once you have achieved your aim. This gets your focus on a positive future, one that’s worth the effort.
Not That: Try to suppress unhelpful thoughts.
Rather than trying to erase that image of chocolate cake from your mind, learn to deal with the reality of temptation head-on.
4) Do This: Reward Your Progress.
Studies show that attaching rewards to each of your sub-goals encourages success.
Your rewards should never conflict with your major goal. When aiming to lose weight, never use food as a reward.
- Not That: Rely on willpower.
Willpower alone rarely gets anyone to their goal.
5) Do This: Record Your Progress.
Make your plans, progress, benefits and rewards concrete by expressing them in writing.
Use a hand-written journal, your computer or a bulletin board to chart your progress. This process is priceless for maintaining motivation.
- Not That: Just fantasize about life after achieving your goal.
Daydreaming is fun, but simply fantasizing about your new life will not make it a reality.
We’d love to workout with you! Head to the OTG Website to start your 2 week trial today. What are your fitness goals? Tell us in the comments!