The 38-year-old Quince takes pride in guiding people through “complete mind-body-soul transformations.” One of the keys, he says, is to “really fall in love with this thing called fitness. It’s really the kindest thing we can do to take care of ourselves like it really matters, to live that feeling and that lifestyle.” Here are some quick, simple tips for your own personal transformation. Make the Commitment “You have to invest in yourself, and a great trainer is part of that investment. Pay them their money up front. If you’ve paid for it, you’ll use it. If you don’t pay for it up front, you may not go for a week. Or worse.” Be Accountable “Put a calendar on your refrigerator. Attached to the calendar are a red marker and a green marker. For any day you’ve had a good day—you’ve exercised for 30 minutes or more, you’ve eaten the right foods, you’ve made good choices all day long, taken good care of yourself—that’s a green line. The red line? It’s just the complete opposite: you’re drinking, you’re smoking, you’re eating whatever, you’re not exercising. Every time you get into your refrigerator, that calendar’s looking at you. Trust me, you want to be seeing more green lines than red ones.” Set Short-Term Goals “Small steps to a bigger picture. By Friday, I will lose this amount of weight. Or by Friday, I will increase my strength by this much. When you give people specific, manageable goals—challenges, but manageable ones—they will succeed and that success builds momentum. Next thing you know, you turn around and they’re in better shape than they’ve ever been in.” Research shows that people who set more ambitious goals were also more satisfied with their achievements. Go on the Attack “First thing when you wake up in the morning, attack your physique. Roll out of bed and hit the floor. Seven crunches. Thirty push-ups. Thirty squats. That’s a quick explosion of muscle development. And then go brush your teeth.” Work Out While You Work “Make a point to be active in the course of your day. Instead of going for a smoke, go for a walk. Instead of driving to lunch, walk to lunch, and then walk back.” Do It Right “Form is everything. Too many people use momentum instead of specific-strength development, so our form is off. Are you working your shoulder or your bicep? Know what you’re doing, and if you don’t, ask someone who does.” Start Where You Are “You’re stuck in a hotel room, or in your office cubicle, or being a stay-at-home parent, or you just don’t want to go to a gym…you’ve got no excuse except the ones you make. Everybody has a chair. Grab it and do some dips. Let the edge of the chair be the ending point for your squats. Put your feet on the chair and do push-ups, hands on the ground. You can do all those things, because everybody’s got a chair. If that’s the only tool you’ve got, use it.” More from Prevention: A Perfect Day of Weight Loss
