The secret to losing body fat

May 12, 2009 · Print This Article

Chris RanesNothing splendid has ever been achieved, except by those who dared believe that something inside them was superior to circumstance.”

Bruce Barton

Judy, one of my Hawaii personal training clients, and a great friend, made the picture on the left for me after my motorcycle accident. I keep it up in my bedroom.

As usual, things have been extremely busy for me. No, I’m not complaining. I say those words with the greatest of enthusiasm.

To my awesome personal training clients

I am so proud of all of you. You are the kind of people that every trainer dreams of coaching. You don’t just show up for your workouts and think change is going to happen automatically. You enter each workout with  open ears and an open mind. Your desire to learn and improve is obvious in your positive attitude, self beliefs, the solid effort that you put forth into each and every workout, and of course–in the food journals you are bringing in. These traits say a lot about the person you are.

Congratulations and keep up the good work! I have no doubt you will reach your goals.

Thank you.

Thank you for the opportunity to make a difference in your life.

Steve Cotter / IKFF – International Kettlebell and Fitness Federation

A couple months back, I told you about my trip to Las Vegas, and Denver to watch BJ Penn compete in the UFC and to attend a kettlebell seminar with Nico Rithner President of Colorado Kettlebell Club.

I recently returned from another trip to Colorado. This time it was for Steve Cotter’s International Kettlebell and Fitness Federation CKT course (“Certified Kettlebell Teacher”).

Aloha and Mahalo to Steve Cotter, Ken Blackburn, Nico Rithner, Tim Brennan, and the IKFF.  You are each amazing coaches, and outstanding people. I am honored to be affiliated and certified through the IKFF. For the trainers out there that are interested in learning more about Steve Cotter and the IKFF, I will write a more thorough review at a later date.

IKFF is more than bright colors and marketing hype, comrade. IKFF is the the real thing.

Check out Steve Cotter’s website here: Full KOntact

My Sister Is Infected

I stayed a few extra days in Denver and spent some time with my sister, Kristen.

Kristen is infected.

Infected with fitness that is!

Kristen has lost a considerable amount body fat since I saw her in February. I definitely don’t go around trying to guess what people’s level of body fat is and I was not looking for it, but I noticed she had become leaner the very second she stepped out of the car and picked me up from the airport.

One of the reasons getting leaner is cool is because people can’t help but noticing. Do you remember the last time someone gave you a genuine compliment on your body? It feels really good, doesn’t it?

The Secret to Losing Body Fat

So, you want to know Kristen’s big secret to shredding body fat?

The secret is…

drumroll please…

The big secret is that there is no secret!

It takes

  • a goal (a goal isn’t a real goal unless it’s a S.M.A.R.T. goal)
  • motivation (have a reason to reach your goal in order to stay focused)
  • an “I will do whatever it takes” sort of attitude (losing body fat is simple, but it’s not always easy to stick to the plan)
  • proper eating habits (learn this from someone that actually understands nutrition for fat loss–most people have it completely wrong!)
  • working smart (would you rather get from Point A to Point B in 5 weeks, 5 years, or in your dreams?)


  • working hard (You already knew this one, didn’t you? ;))

niceThat’s it. Nothing else. If you have are doing each one of those things above, you will reach your goal.

Way to go sis’!

Kristen, and I went up to Arapahoe Basin and got our last snowboarding sessions of the season in together.

She took me out for an awesome cheat meal at a restaurant called Rodizio Brazilian Steakhouse. I’m glad she remembered the part where I said to cheat once a week (or twice a week if your brother is in town ;)).

What an awesome trip.

Never give up on your goals!

Stay strong,

Chris Ranes

Certified Personal Trainer

and now–

Certified Kettlebell Teacher

P.S. I’ve added some new articles from my partner, fat loss expert, Tom Venuto.

If you missed the new articles by Tom, they are here:

Why Some People Quit And Some People NEVER Give Up

Cortisol, Stress And Body Fat: Straight Answers To The Top 20 Questions About The Stress Hormone

8 Reasons Why You Keep Falling Off The Diet Wagon

You can also stay up to date with the new articles in the articles section.


One Response to “The secret to losing body fat”

  1. The secret to losing body fat | Chris Ranes - Personal Trainer … | Fitness | Healthy Living For Everyone on May 12th, 2009 2:35 pm

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