Kickstart Change with Devan Kline | Focus Meeting #1

At Burn Boot Camp, a focus meeting is a a chance to sit down with the trainer and talk through obstacles to create a plan to reach that next level.  Today, you and I are going to have our first focus meeting. To begin, we’re going to talk about the foundation of a focus meeting, and build onto that.

First, you need to understand that being selfish by taking care of yourself is the most selfless thing you can do. You can’t take care of the people around you if you are lacking energy or vitality. It’s not selfish to workout for 45 minutes; it’s selfish to take a 45-minute nap.

What It Really Takes To Be Successful

The how-to’s to create a breakthrough are important, but what I want to focus on is the psychology behind it. I have a philosophy that success is 80% psychology and 20% mechanics. When it comes to losing weight, you don’t need to overcomplicate it. It’s about eating healthy foods in a controlled manor and moving your body.

You don’t need to become a registered dietician or a doctor to lose weight. The strategies are simple. Our defense mechanism against facing fear is making it so complex for yourself that you don’t take action. Complexity is the enemy of execution. If you want to make a shift in your life, make it simple.

There are three things that we are deciding on every single day. The first one is, what do I focus on? Where your focus goes, energy will flow. The second one is, what does that focus mean? How do I interpret that focus? For example, if I get cut off on the highway and focus on anger is that it means I’m gonna flip the guy off and slam on breaks. But, if your focus is just getting through traffic to get home to your kids, that person cutting you off means nothing. The third thing is, what am I going to do about that focus?

Ask Yourself Better Questions

When you ask better questions, you are going to receive better answers. If you’re so focused on losing the weight but keep asking yourself why am I not losing the weight, your focus is on your problem, not the solution. When you say “why am I not losing the weight? I’ve tried everything,” I’m going to ask you if you really have tried everything. You’ve tried all 2.5 million strategies on Google? When you only tell me 2 things that you have tried these things over and over getting no results, you have to make a change. Doing the same thing over and over and expecting different results is insanity.

If you ask yourself “Why me?” you’re going to come up with these things that you convince yourself of. You’re not speaking to yourself the right way. The implicit conversations in your head are the most important things. That’s where your energy is flowing. Instead, ask yourself “what strategies have I tried to lose weight and what strategies have I not tried but can try?” Questions are the answer.

What, Why & How

Why you are doing what you are doing doesn’t matter until you establish what it is you want. What do you want the outcome of your life to be? Take 10 minutes to really dive deep and write this down. The next step is asking yourself why you want to get there? I’m not talking about a superficial goal. I’m talking about what’s in your heart. If you don’t understand your outcome and your purpose, you won’t have those meaningful conversation with yourself.

The last question you need to ask yourself is how am I going to make this happen? You need someone or something that is going to help you to reach that goal. That’s when your trainer comes in, that’s when discipline comes in.

Get To Know Your Nutrition: Core Plan

My core plan is going to give you an easy way to understand your nutrition because that’s a key part of a focus meeting. Remember your questions from above and remind yourself of these as you continue to work through your goals. The core plan is for you if you’re just struggling with nutrition and cannot figure it out.

If you want to lose weight, take your body weight x 10. That is going to equal the amount of calories you intake everyday. The second is your protein intake. Your goal is 100 grams today! Finally, you need to focus on your sugar intake. It isn’t fat that makes us fat, or sugar. It’s acidity. And sugar does have a lot of it. So, focus on eating less than 50 grams of sugar a day. That’s it. Keep it simple because complexity is the enemy.

If you want to gain weight, take your body weight x 10 and add 500! That’s the calories you need to eat per day while sticking to the same guidelines.

Get To Know Your Nutrition: Core+ Plan

The core+ plan is coming for you once you prove that you can master the core plan. The first step is body weight x 10 to lose weight and body weight x 10 + 500 to gain weight. The next step is mastering your macronutrients. Macronutrients make up a calorie. If you intake more calories than you’re expending, you’re going to gain weight. You will remain at the same body composition and weight if you expend the same amount of calories as you eat. Lastly, if you intake less calories than what you expend, you’re going to lose weight. It’s that simple!

The three important macronutrients are fats, carbohydrates and proteins. In the core+ plan, 45% of the calories are from protein, 35% are from carbohydrates and 20% are from fat. The last thing to focus on in the core+ plan is less than 30 grams of sugar! It really is just 3 simple guidelines.

In a focus meeting, there isn’t judgement. I’m not going to ask you bad questions because I want to help you and better questions get better answers. To finish off your focus meeting, I want you to download MyFitnessPal app or LoseIt! app and log everything you eat.

What are you waiting for? Let’s do this!