BTO Fitness

Happy New Year. I hope all of my BTO friends have made it through the holidays with their goals and actions on track and you are set to make 2022 the best year of your life. Here is my kick off contribution to the group this year - it is long but as I have told you before….I am MacKenzie Breihan original coach. So here you go……

I found myself short of my goals at first glance in 2021 but came across something I have to have a check up from the neck up on - the scale. I was measuring a lot of my success on a stupid box. I have been dead set on hitting a certain number and found myself defeated not being there. Yes, I still have that soft mid section I have long wanted to rid myself of. Yet, I am stronger now than I was when I was 18. I have shed myself of anxiety and depression meds. I am sleeping better and I got some BIG BIG wins in the month of December that set me up for a monster 2022, both immediately and long term. I can’t say how big these are. I was violating the message I said to all of you a month ago - take care of the mental health.

With all this said, I have put together my 2022 Goals. I am following the Compete Every Day mindset and keeping quiet about them …. Most of them. But I have some key action steps that I am going to back to my desire to write a book called The Opposites and writing here and demanding your help in hitting them daily. And that is the purpose of my post. This post is about publicizing my actions that will be opposite of my actions necessary to hit my 2022 Goals. I ask you, starting with THE BTO Warrior, MacKenzie, to hold me to those and ASK ME how I am doing in doing or NOT doing these behaviors. Here they are:

1) Negative Tone: I went to a Catholic college. We were required to take a marriage class. The professor taught me a lesson that 30+ years later still sticks with me. HALT. Never act on anything in life without taking an extra moment to really think about your actions when you are mentally or physically HUNGRY, ANGRY, LAZY or TIRED. HALT. The days I get sideways on actions to my goals is when I jump the gun because of one of these categories. If I act in these moments with out that every second to gather my thoughts and compare them to my intended actions, I am acting in the OPPOSITE manner to my goals - STOP. Now, if you find yourself always saying that you are in HALT mode, change your life or attitude because one or both is the issue, not HALT. That is me being REAL…see #2.

2) Be 360 Degree Real in my thoughts. Don’t sugar-coat but also being real means realizing that if you’re an as***le to someone, their reaction is likely to generate a response you have to consider. It does NOT mean you sugar coat or duck the truth yet be prepared and tell someone “you may not like what I am about to say but I am going to be real with you”. Last, be real with myself. See #1 for example. I can’t resort and say “I am tired today” and skip actions towards my goals. The world doesn’t stop because of the challenges of my day or life and nor does my goals. They don’t care - hit them or be content with your current life.

3) 15-86: 15 seconds, deal with it and move on. Investing time in being pi**ed off is energy not spent taking action to winning in life. I need to practice this right now, daily, every hour….. as with the wins of December, I have removed some of the biggest roadblocks to my goals. What does 86 mean? Ever work in hospitality? When something is gone for the night in the kitchen they say “86 steak off of the menu” (if Lord help us the steak is all gone). Spend 15 seconds and THEN. BE. DONE. MOVE. ON.

4) Timers/Tracking: Hold my self accountable. Bottom line, if is tracked, it is important. If important, it is tracked. Business, money, life, etc. This is 100% the fact. The only way to see where you are progressing or regressing is seeing the scenes of the crash. If you are regressing, you need to see where it started, ask why it started, and fix that action(s). Same with positives….stop looking at everything in life as tracking what went wrong. Track what WENT RIGHT and feed your mind. See #1 above. Part of that is setting periodic timers daily to ensure my mind is right and remind myself to stretch, think, re-set my priorities, be POSITIVE, etc. The most successful people in life get the right things done. Ensuring you are doing the right actions to get your goals done is a constant process. If I want to achieve my fitness and nutrition goals, tracking my exercise and nutrition is a MUST do. Use the 1st Phorm app - do it. See #1 if I am off base. Set a timer for every 21 minutes and every 4 hours. 21 minutes to get up, move, get the blood flow going and every 4 hours to take a walk, mentally re-set, look at my actions done vs. what is needed, etc.

5) 86 technology: Reminder of what 86 means: When something is gone for the night in the kitchen they say “86 steak off of the menu” (if Lord help us the steak is all gone). 86 means it is DONE. I need to mentally unwind the racetrack my mind is on. That starts with getting off that tech addiction we all have. That is part of why I went back to written action lists and goals. Get off of my phone, computer, etc. And that means now…..get off social media in the morning and evening and it is only at a time when it won’t interfere with behaviors that will achieve my goals. And set a limit….5 minutes or something so that 3 minutes doesn’t turn in to 30. Surf social media on a flight home but otherwise, live in the now……

All of this gets me to my simple mental wins I am looking for the next 60 days:

1) Live in the now.
2) Find the joy.
3) Don’t accept average.
4) Know my opposites and I will be FOCUSED and DISCIPLINED - those five critical items above are the difference for me winning and losing mentally and physically.
5) Don’t look for the normal to achieve goals.

Be a Lion - Be a Warrior.

Last part of my post is the only goal I am going to publish: Raising over $10,000 for Jimmy in the 4x4x48 Challenge starting March 4, 2022. This challenges means you run 4 miles, every 4 hours for 48 straight hours. Last year I raised over $3,500 for Jimmy and his family when I did the 4x4x48. Jimmy was seriously injured in a drive-by shooting in 2020. He needs our help and I can help. I am asking you to do the same by supporting my actions, holding me to them, so I can achieve this goal. Learn more about Jimmy by visiting www.Jimmy2021.com. Your donations are much appreciated.

Let’s crush 2022. Be a Lion. Be a Warrior. Let’s GO!

Ask. The. Questions. Are you insured? Sober? Leah's Law will change laws to make sure you don't have to ask the question. Until then, ASK!

My Healthy Holidays recipe book is LIVE and only available until Christmas Eve🤩

My Healthy Holidays Ebook is $5 and 100% of the proceeds are going to be donated to 30 for the Kids.

For your $5 you are going to get:
3️⃣ Breakfast recipes
3️⃣ Hors devoures recipes
3️⃣ Side dish recipes
3️⃣ Dessert recipes
ALL of which are macro friendly!

I have also provided the calorie and macro breakdown per serving for your convenience!

To get your hands on this guide:
1. Comment below
2. I will shoot you a message with my Venmo/PayPal
3. Venmo/PayPal/Apple Pay me $5

That’s it! The guide is yours!

As I said, 100% of the proceeds collected by Christmas Eve will go to 30 for the Kids!

Let’s fill our bellies this Holiday season while helping those kids in need!

Everyone has a Day 1.

A day where you look in the mirror and ask yourself what the heck you’re doing.

A day where you look in the mirror and decide that something needs to change.

A day where you decide to commit to yourself.

A day where you decide to fully commit to your goals.

A day where you stop waiting for the “right time” and just start.

That day looks different for everyone. But it is the most crucial step in your journey.

Starting in the HARDEST thing to do.

But...you NEVER have to do it alone.

Every one of these incredible individuals right here have experienced their day 1, committed to change, and committed to becoming the best versions of themselves. Because is what Team BTO is all about.

Beating the odds in your life each day to achieve that 1% better. 8 weeks from now, that 1% will accumulate to something incredible.

My FREE 8 week challenge begins on 4/5🥳We are determined to have you see physical, mental, nutrition, and life results.

It is FREE to join and there is a $50,000 grand prize up for grabs compliments of ✨

I am also giving away a grand prize within the Team BTO community for the best overall Transphormation🏆

Here’s how to join:
1. Download the 1st Phorm app with me as your advisor by following the link in my instagram bio OR searching “KenzieMac” in the advisor setting.
2. Submit your Day 1 photos (like the ones I have posted) by 11:59pm CST on 4/5.

THAT’S IT! YOU’RE IN!

I highly recommend upgrading to the premium version of the app to get:
💪🏻1:1 coaching with me
🍽Customized nutrition programming
✔️Weekly check-ins
🏋🏼‍♀️4 different workout options
🤓Livestream education

If you are ready to tackle your Day 1 of the rest of your life, visit btofit.com or shoot me a message and LETS DO THIS!

Sweat so good on a Saturday morning💦

Here is a b***y burning workout you can do from the comfort of your own home!

Move the furniture out of the way, throw that last swig of caffeine back, grand yourself a b***y band, and lets get to work!

***For video exercise explanations, be sure to join the TEAM BTO private facebook group!