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#Focus2017 – 4 Things to Focus on This New Year, Part 1

Happy New Year!

My family and I are back in Costa Rica after spending a few weeks in Toronto visiting family and friends.

After about 10 days of being back in Toronto (where it was -20 degrees celcius most days), I contracted a wicked flu that absolutely put me out for the remainder of the trip.

In fact, we've been here in Costa Rica for a week now and I'm just starting to get over the cough completely.

Turns out though a little sunshine and fresh tropical fruit was all I needed to get back into good health.

“Man sacrifices his health in order to make money. Then he sacrifices his money to recuperate his health. And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he is never going to die, and then dies having never really lived.”
– The Dalai Lama

With it being the New Year and everyone looking start fresh, I wanted to share with you 4 things that we all should be focusing on to make sure we stay healthy for 2017.

Fact is, we're going to train.

We both know that.

But training aside, there are other things to focus on that will accelerate our results and make our goals easier to achieve.

So over the next 4 days, I'll share with you THE MOST IMPORTANT things – outside of training – to focus on and how it applies to your workouts.

Here's Part 1…



Over December I started a coaching group for Geoff Neupert's Kettlebell Burn EXTREME!

The results were impressive with people dropping inches after ONLY A WEEK of doing the 6-days-per-week program.

Training 6 days per week is not for the faint of heart.

In fact, we call this a “shock cycle” simply because your body is shocked by both the frequency and intensity of the program.

Nobody – except for maybe professional athletes – is supposed to be training 6 days per week.

But the program works not because of the workouts, but because of the RECOVERY built into the program.

Recovery isn't an afterthought with Burn EXTREME!…

…It's part of the PROGRAM.

If you don't incorporate the recovery methods, quite simply, YOU'RE NOT DOING THE PROGRAM.

The workouts themselves are only 1/3 of the program package (the other 2/3s going to diet and recovery).

And it was the clients that followed the ENTIRE PROGRAM (not just the workouts) that saw the best results.

So regardless of what workouts you're doing – for suggestions on what program to follow, scroll to the bottom of the email – you must make sure you're recovering properly by doing one or more of the following…

getting 7-9hrs of sleep per night

taking at least ONE FULL DAY OFF per week where you do NOTHING

if you're not getting 7-9 hours of sleep, then get a “power nap” in

find some kind of “rest & digest” activity (meditation, tai chi or traditional yoga is the right answer here)

-taking a cold shower (or hot-cold contrast showers) after your training or before you go to bed <= MEN: this is great for increasing testosterone levels

The important thing to remember is this…

Your workouts provide the STIMULUS for change in your body.

It is then your job to make sure that you RECOVER from your training to elicit the necessary adaptation – getting stronger, burning fat, building muscle or a combination of all 3.

DO NOT neglect this.

Train hard, YES…. but RECOVER harder (ie make it a priority).

Have a great day,


#AlphaDad to 5 kids (all with the same woman, because you have to say that these days), Chris Lopez is a strength coach and lifestyle entrepreneur. Focused on living a simple life, Chris & his wife uprooted their family from the city of Toronto, Canada and now live in a small beach town on the Caribbean Coast of Costa Rica.

Published in Habits Inspiration Lifestyle


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