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Get Fit NewsletterMarch 25, 2024
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When you fail to see results from diet and exercise

I saw an infomercial the other day for a weight loss solution targeting the frustrated people who, “fail to see results from diet and exercise.” Had to scratch my head on that one.

When does diet and exercise fail?

This, of course, is a trick question. Diet and exercise don’t fail.

The only way for diet and exercise not to work is if you fail to stick with it long enough for the results to show.

Plain and simple. End of story.

I’ve seen more clients than I can count transform their bodies through the power of diet and exercise. Without surgery. Without gadgets. Without pills.

The real question to ask, when you’re not making progress towards your fat loss goal, is not why diet and exercise has failed you, but rather why have you not stuck with it?

How to stick with a diet and exercise plan…

I will not downplay the hard work that goes into sticking with a diet and exercise plan, day-after-day, week-after-week, in order to achieve a stunning body transformation.

It takes dedication, focus, energy, determination and a stubborn refusal to quit.

Make no mistake about it: losing fat is hard work!

Which is precisely why so many give up before experiencing the body that they really want to have.

So, you wonder, why are some people able to stick with the process long enough to transform their bodies while others jump ship after a few weeks?

Here are the four steps to sticking with diet and exercise for the long haul…

1. Mentally and emotionally lock on to the idea of the new, sexier, you.

You can’t causally date the idea of transforming your body. This isn’t a noncommittal, no-strings-attached relationship – you’ve got to go all in, both mentally and emotionally.

Attach yourself to the idea of a brand new you; focus on how you will feel, what you will wear and how life will improve once you achieve your fat loss goal. The stronger your feelings and mental image become, the more likely you are to succeed.

2. Keep the game plan as simple as possible.

There is no need for fancy diet plans or complicated exercise movements when it comes to dropping pant sizes. Keep your game plan as simple and boring as possible, even eating the same meals everyday and exercising at the same time for the same length (with varying intensity), until your big fat loss goal has been met.

Until your big fat loss leap has been made just stick with an uncomplicated game plan that works.

3. Plan for the resistance.

It’s naïve to think that your body transformation journey will be all smooth sailing. Realistically you will run into resistance time and time again.

This resistance will come in the form of tempting cheat meals, tired muscles, lazy friends and waning motivation. But, most powerfully, the resistance will come from inside of you. It’s natural to resist change, and transforming the shape of your body is big change. Plan for the waves of resistance. See it coming before it crashes over you, and you’ll be able to stand strong long enough for it to recede without hampering your progress.

4. Build in accountability.

This is the most important step by far. It is essential to build accountability into your fail-proof fat loss plan. A friend, a coach, or a mentor who has a vested interest in seeing you succeed will save you from throwing in the towel when things get tough.

The role that I fill for my clients is the accountability to keep them on their path to health and fitness with my support, instruction and encouragement. I celebrate every inch lost and every ounce of new confidence gained.

If you’re not yet one of my amazing clients then today is the perfect day to begin!

Call or email me now to get started on your true body transformation story – and let’s show the world how diet and exercise DO work!

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CHECK OUT THESE TESTIMONIALS:

KAREN H., NUTRITIONAL CONSULTANT:
"We are so happy to have been introduced to Michael & Sheri Banyar of Michael's Wellness Center. They are very professional and knowledgeable in what they do there, and are passionate about helping people, both physically and spiritually. My husband has suffered for many years from chronic degenerative skeletal issues in his lower back. Michael's knowledge in functional assessment and exercise training has helped to locate skeletal and muscular imbalances throughout his body. He formulated a proper routine to help my husband with flexibility and joint range of motion. A few sessions have already created improvement! At our first visit, we knew Michael's methods of stretching and functional training was what could finally help my husband with strengthening targeted muscles and help reduce his overall pain using natural methods. God bless you Michael and Sheri!"

JULIE R.
"We I've had an excellent experience at Michael's Wellness Center since joining in December. The trainers are extremely attentive, listen to any concerns I may have, and scale the workouts to meet my personal needs. When the day has been extra taxing Michael is there to provide relief through stretching, inversion therapy, foam rolling, and more. My time at the gym is A++++++"

JULIE J.:
"Michael is a kind, caring, compassionate person. He makes himself available to you when you need to talk and also when you need an extra boost. He is accessible for discussions regarding your workouts, health, and nutrition. I had extreme lower back pain. Michael asked me some questions and figured out that my IT band was giving me problems. He showed me important pertinent stretches to do regularly. This trainer was more effective in my process of healing than my doctor (who only gave me muscle relaxers and did an x-ray). He is now showing me stretches for a heal spur. Michael's Wellness does more than just provide exercise machines and group training. They really want to see everyone be as healthy as they can be."

LAURA R.
I want to take time to say, that I tell everyone I know that you are an amazing, life changing wellness center. The camaraderie of the classes and care given by both of you to each individual member, is just outstanding! I can't say enough great things about your facility. I will continue to refer all that I know to your center! Thank you, and GOD bless you both!



"Your Body is a Temple of the Holy Spirit... 

Therefore Honor God with Your Body"
--1st Corinthians 6:19-20

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​Michael's Wellness Center

One Body to Last Your Lifetime

661-803-6568 

211 E Avenue K6, Suite C, Lancaster, CA 93535
http://www.michaelswellnesscenter.com 


You are Invited

I am very pleased to report that way more than 1% of my clients keep the weight off long term! In fact client success stories continue to roll in each and everyday. We are fanatical about transforming your body!

If you want better odds at successfully losing and keeping off the weight then join my fitness family today. We can’t wait to have you!


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​Get American made products with Whole Foods Quality at Wal-Mart Prices with the convenience of Amazon! Call 661-341-4255 to schedule your tour today!​

Read about some of their flagship products here:

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It just makes sense!




At-home Wellness Coaching

Not local? Feeling safer at home? No problem! Michael's Wellness Center offers at-home complete wellness, weight loss, functional training and rehabilitation program planning services. We'll create a customized program as a one-time setup or ongoing coaching via phone, online or in your home with your own equipment. No equipment? You'd be surprised what an awesome in-home gym we can design on any budget! Call 661-803-6568 to request your free consultation.

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Michael and Sheri Banyar, owners 




"Your Trusted Authority in Physical Fitness"
661-803-6568 
211 E Avenue K6, Suite C
Lancaster, CA 93535
http://www.michaelswellnesscenter.com

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Email us mpbfitness@gmail.com

CHECK OUT OUR 2024 NEW MEMBER DEALS:

Package #1: FUNCTIONAL WELLNESS ASSESSMENT & 1-MONTH  FITNESS CLASS - $359.99***  (BEST VALUE)                           

  • Full body musculoskeletal assessment, Flexibility/ balance/ stability/ mobility screening

  • Body Composition (Fat testing), Body Girth Measurements, Oxygen saturation and resting heart rate

  • Total Detox Program, Dietary Meal planning with grocery shopping list, anti-inflammatory recipes

  • Unlimited Small Group Training with Certified Trainers, mentoring and support

  • Group sessions offered: Mon, Wed, Fri at 9:00 a.m., 4:00, 5:00, or 6:00 p.m.

  • Special cardio kickboxing session on Saturdays at 9:00 a.m.

  • Includes a 1 month free club membership ($59 value)

  • After the first month, the body maintenance class will drop to $153/ mo.

  • Periodic reassessment 1x fee of $119***

  • ***10% off assessment if 2 or more join together.

Package #2: FUNCTIONAL WELLNESS ASSESSMENT & 1-MO. WELLNESS MEMBERSHIP    $359.99 (GREAT VALUE)

  • This is a one-time total body health and wellness assessment, includes:

  • Full body musculoskeletal assessment, Flexibility/ balance/ stability/ mobility screening

  • Body Composition (Fat testing), Body Girth Measurements, Oxygen saturation and resting heart rate

  • Total Detox Program, Dietary Meal planning with grocery shopping list, anti-inflammatory recipes

  • One 5x8 workout card

  • (2) 60-minute training sessions with certified trainer

  • One month wellness club membership ($49 value)

  • After the first month, membership is $59/ month

  • Periodic reassessment 1x fee of $119 (includes 5x8 new card, and one training session)

Package #3: TWO-STOP-SHOP HOME WORKOUT PLANNING              $359.99

  • This includes items 1-5 from package #2 and (1) 60-minute training session

  • Periodic in-person reassessments are an additional $119 each

Package #4: MONTHLY WELLNESS CLUB MEMBERSHIP $59/ mo. (GOOD VALUE)

  • Includes full access to our facilities plus a one-time body comp. test 

Package #5: PERSONALIZED 1-ON-1 TRAINING PROGRAMS -  $75* / 60 min. 

Get Spoiled with the Best Personalized Training in the A.V. with a Certified Trainer

Package #6: FULL-BODY HANDS-ON TABLE STRETCH/ MYOFASCIAL RELEASE -   $75* / 60 min.

  • Better than massage therapy! Your trainer will implement specialized techniques to loosen up tight neck, shoulder, back, hips, glutes, IT bands, piriformis, hamstrings, calves and feet muscles. Using specific types of foam rollers, roller bars and balls. We will lengthen, strengthen & stabilize your muscles to get immediate relief from pain and joint misalignment, guaranteed!




Beef Stuffed Squash

Who needs tortillas or burger buns when we can stuff ground beef right into squash? It’s an awesome, fitness-approved way to eat your veggies and work towards your beach body!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 18

3 Delicata squash (Butternut, Acorn or other similarly sized squash would also work great.)
1 lb ground beef
3 garlic cloves, minced
1 yellow onion, chopped
1 red bell pepper, seeded and chopped
1 teaspoon ground cinnamon
1 teaspoon curry powder
¼ teaspoon sea salt
¼ teaspoon allspice
¼ cup tomato sauce
1 Tablespoon coconut aminos
1 (4oz) can mild green chiles, chopped
Fresh chives, chopped (optional as garnish)

Instructions

1. Preheat the oven to 400 degrees F. Wash the squash and slice each in half, lengthwise. Scoop out all of the seeds. Place the squash halves, cut side up, on a baking sheet and roast in the oven for 20-30 minutes, until tender. The roasting time will vary depending on the size of your squash — the bigger and thicker the squash the longer the roasting time will be.

2. Place a large skillet over medium high heat and brown the ground beef. Drain the pan.

3. Place the pan back over medium heat and add in the garlic, onion and bell pepper. Cook, stirring often, until soft. Add in the remaining ingredients and continue to cook for 8 minutes.

4. Fill each squash with a generous serving of the ground beef mixture. Top with fresh chopped chives if desired. Serve immediately. Enjoy!

Nutrition
One serving equals: 245 calories, 13g fat, 9g carbohydrate, 299mg sodium, 3g sugar, 2g fiber, and 22g protein.


Michaels Wellness Center