“The only person you are destined to become is the person you decide to be.”
- Ralph Waldo Emerson
Can you believe that we are already halfway through the 90 Day Transformation Challenge?! It’s been a wild ride, our wills have been tested and our bodies have been taxed. Now is the time when our motivation can lose it’s sizzle a bit. Well what better way to reignite our sizzles than to learn more tips and tricks from one of last year’s top 90-DTC performers?
Cue Lance Gardner. If you’re lucky you’ve had the pleasure of taking one of Lance’s exhilarating classes or you’ve attended one of his informative workshops (both at LFT). His most recent workshop on rowing technique can be streamed here!
Lance placed 3rd in last year’s 90-DTC so I couldn’t wait to sit down with him to learn more about how he did it. As many of you know he’s pretty much a walking fitness encyclopedia so boy did he deliver.
So take a look at our chat and let it breathe some life back into you!
What was your mindset as the start of the challenge was coming closer? How were you feeling?
I was excited and also had some trepidation. I had some pretty aggressive goals, especially relating to body composition and was not sure if they were going to be attainable. I was going all in regardless, trepidation and all!
What was the most challenging thing (or things) for you and how did you overcome them?
The most challenging thing for me was nailing down nutrition and being consistent. In those moments where I wanted to choose a candy bar over a protein bar or crush some Girl Scout cookies I leaned on identity. As corny as it sounds l would repeat a phrase in my head like, “I am the type of person who believes and does what moves me towards my goals.” or “I am the type of person that delays short term gratification for long term satisfaction.”
Were there moments where you messed up or fell off the wagon so to speak? What happened and how did you move forward?
There were a few. When that happened I would try and remind myself that I could not do anything about what occurred but I could get back on track starting right at that moment which really helped.
How often did you exercise? Anything outside of LFT?
I hit a few extra workouts at LFT and did a little bit of running but really not too much other than working out at LFT daily.
Are there any helpful websites or apps you recommend?
Intermittent fasting resources - https://leangains.com/
MyFitnessPal for macro and calorie tracking - https://www.myfitnesspal.com/
Recipes - https://www.skinnytaste.com/
Recipes for those with a sweet tooth who like to bake - https://theflexiblebaker.com/sample-recipe-1/
Mindset and practical tactics - https://impacttheory.com/
The baddest man on the planet - http://davidgoggins.com/
Was there a point where things got easier as the weeks passed?
It did. Once I got into a routine and started doing weekly meal prep everything fell into place.
What type of diet did you follow?
I did macro tracking and intermittent fasting (16/8) and am still currently leveraging both of those
Did you take any supplements?
Not too many supplements but a few key ones –
Max Muscle ARM (post workout shake)
LeanGreens green supplement
What would you do differently if you could? (Or what have you learned that you’ll apply to this next 90-DTC?)
What I learned that I will apply to future challenges is that when we are fully engaged and committed to a process what we can achieve is amazing. So dream BIG!
Where did you get emotional support?
From my amazing wife Katherine and of course all my fellow Boomers!
Did your family join you in the challenge or did you work around them?
Katherine did not participate in the 90-DTC (she is since a LFT convert and is crushing the current challenge) but she was nonetheless absolutely instrumental to my success. She was incredibly supportive and willing to work around some of my eating window and food selection restrictions. More than being on the sidelines cheering me on she was an active part of my team and helped with everything including meal prep!
My parents and sister were also supportive and catered to my nutritional preferences at family gatherings.
Has this transformation been life changing for you? How so?
Absolutely! It was a huge step to uncovering a passion to help others meet their fitness goals…fast forward and I am now so honored to be a Boom Coach!
What did you achieve or gain through this challenge? (Can be a list of things physical and/or emotional)
I went from –
Pre 90-DTC/Intermittent Fasting
Weight – 189 lbs
TDEE (Total Daily Energy Expenditure) – 2600 calories
Body Fat Percentage – 17.8 percent
End of 90-DTC
Weight – 168 lbs
TDEE – 3100 calories
Body Fat Percentage – 5.9 percent
Beyond just the physical changes the mindset changes were huge. I feel like that shift was instrumental in what I am doing now!
What is the best advice you could give those of us attempting this 2018 90-DTC?
1 - It all starts with belief. BELIEVE that you can do it!
2 - Establish an identity and mantras that are consistent with who you are and are working on becoming, “I am the type of person that…”.
3 - A dream without a plan is just a wish. Put together a systematic plan to get you where you want to go.
4 - Be willing to make changes/adjustments to the plan as you progress. Your nutritional requirements may change as your body composition does. Account for those changes to continue crushing it!
And just for fun, would you rather have a third eye or a third arm?
Third eye for sure. Clothes would still fit normally and I’d have wicked good vision!
Put that in your pipe and smoke it! That's just the pep talk we all needed to continue on our 90-DTC adventure strong and determined. Thank you Lance for being such an inspiration and helping so many of us LFT BOOMers every day!
Remember if you need help just reach out to any of the LFT coaches and they will set you up for success. I encourage you to also take advantage of the nutrition programs available (including Lance’s own LG1 Nutrition Program).
Let’s hear your loudest battle cry! Now go get em'!
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Coach Loni also runs the LFT blog, bringing you informative, uplifting and motivating articles and videos to help you achieve your goals and live your best life.