The Fit CEO Commandments by Brian DeCosta PDF

THE FIT CEO COMMANDMENTS BRIANDECOSTA.
COM
I know what you’re thinking.
›› WHAT IS A FIT CEO?
›› AM I FIT CEO?
›› A Fit CEO doesn’t have to be the CEO of a company. You just have to
be the CEO of your life.
›› A Fit CEO acknowledges that they have personal responsibility; that

they are the ones that will make shit happen. A Fit CEO is a high
performer in many areas of life… in Faith, Family, Friends, Finances…
and Fitness.
›› A Fit CEO is an implementer. An individual who will ask the

necessary questions, then take MASSIVE ACTION towards the result
they desire, whether it’s a better body, a deeper relationship, a fatter
bank account, and on.
›› A Fit CEO is a believer in human potential. A Fit CEO believes…

above all else, they can achieve anything they set their mind to, so long
as they believe deeply enough, and back that action up with action.
›› If this sounds anything like YOU, you’re a Fit CEO.
THE FIT CEO COMMANDMENTS BRIANDECOSTA.COM

›› POWER and RESPECT
If you’re feeling stuck in your dull, ineffective gym and diet routine, and you’re
ready to focus on building a wellness routine that is not only effective in the short
term, but will stand the test of time… these commandments are for you.
In this guide, you’ll discover the 30 commandments you absolutely must consider if
you are ever going to build a wellness routine that consistently burns fat and
packs on muscle.
This blueprint is for the high performing working professional or entrepreneur

who’s already putting in the effort to improve their health, is committed to
creating an amazing body, and is ready to become the talk of the office.
>> This is for you if you’re ready to put in the hard work and dedication to break
through your barriers, get off the “dieting hamster wheel” and really prove to yourself
that you can build the body of your dreams.

ABOUT
B. DECOSTA I HELP BUSY, HIGH PERFORMING

WORKING PROFESSIONALS AND
ENTREPRENEURS BUILD THE BODY
OF THEIR DREAMS BY BUILDING
A WELLNESS ROUTINE TO STAND
THE TEST OF TIME AND FIT ANY
SCHEDULE.
After many years of balancing a magazine cover physique and the demanding corporate career as an
Accountant, I’ve successfully helped hundreds of other busy working professionals do the same.
If I'm going to be BRUTALLY honest... my fitness journey began when I was 16 years old when a girl
named Mary turned around on my ride home from high school, looked at me, and said "God, you're so
fucking ugly!" This comment from Mary was the breaking point for me.
I decided to take a Fitness & Conditioning class. At the time, I was a skinny runner and soccer player
with 0 confidence, and I knew absolutely nothing about the benefits of strength training. Learning the
basics of lifting weights in this class was the start of my journey.
Along my fitness journey in college, I also gathered misinformation online and developed a severe eating
disorder - Bulimia Nervosa. Through my deep struggles, this is where my passion for fitness really grew.
After graduating college and joining the corporate 9-to-5 grind, it became very clear to me that there is a
global health epidemic. Throughout my time working 80+ hour weeks for several different companies
over a 5 year period, I realized many of my coworkers were overweight, unhappy, and oblivious to how
their daily habits and weekly routines were sabotaging their health and happiness.
These struggles shaped me.
Today, I’m the creator of the Sustainable Transformation Blueprint, which is my personalized 1-on-1
coaching system I use to help busy working professionals lose fat, gain muscle, and completely
transform their bodies.

IN THE SUSTAINABLE TRANSFORMATION BLUEPRINT, WE UNOCVER YOUR
›› PATH TO SUCCESS…
NICK IS A PROJECT CO
ORDINATOR
IN THE CITY OF PITTSB
URGH. HIS
SCHEDULE… NUTS. NI
CK ADOPTED
THE FIT CEO MENTALI
TY TAUGHT
IN THE SUSTAINABLE
TRANSFORMATION BL
UEPRINT…
AND CHANGED HIS LIFE
.
AST HER
SHERICA BLEW P
SS GOALS
EXTREME FAT LO
MENTALITY …
WITH A FIT CEO
INING A
DESPITE MAINTA
AS AN
CRAZY SCHEDULE
. #FITCEO
ENTREPRENEUR

NUMEROUS
AIDEN, DESPITE
G HIS
SETBACKS DURIN
TAINABLE
TIME IN THE SUS
N
TRANSFORMATIO
ED MUSCLE
BLUEPRINT, GAIN
EY O ND HIS WILDEST DREAMS
B
#FITCEO.
BY BECOMING A
MIKE ADOPTED THE FI

T CEO
MENTALITY FROM DA
Y 1, DESPITE
REGULARLY PULLING
12 HOUR
DAYS. HE LOST 50 PO
UNDS
AND ACHIEVED LEVELS
OF
STRENGTH HE’S NEVE
R SEEN
BEFORE. #FITCEO
...WHAT EVER THAT PATH LOOKS LIKE

Z
FOR YOU.

WHO
IS A FIT CEO?
AND WHY
YOU CAN’T AFFORD NOT TO BE ONE.
A FIT CEO IS ANYBODY WHO ASPIRES TO BE THE BOSS OF THEIR OWN LIFE.
A FIT CEO IS NOT ONLY A HIGH PERFORMER IN THE BOARDROOM, BUT A FORCE TO BE
RECKONED WITH IN THE GYM, WITH THE FAMILY, AT SOCIAL GATHERINGS… AND IN THE
SHEETS.
› MOST PEOPLE DON’T WANT TO TAKE THE HARD ROUTE. They’re driven by security and
comfort. They’re afraid to access the best version of their life and their reality. They want to
AVOID risk.
Yet, the riskiest thing you can ever do is not live up to your fullest potential and not seek out
your best reality.
Every busy working professional should strive to build a rockstar body. It’s not about the
bragging rights. It’s not about the attention. It’s not even about the upgraded lifestyle.
It’s about being able to live the truest version of yourself.
To live in a world where you own your commanding presence and have the influence you desire.

›› THESE COMMANDMENTS
WILL…
Z
1. DISPELL YEARS OF MISINFORMATION YOU’VE BEEN FED BY “FITNESS

GURUS” AND THE MEDIA AND TEACH YOU WHAT ACTUALLY WORKS.
WITHOUT BEING DRAMATIC… MUCH OF WHAT YOU THINK IS CORRECT… IS HURTING YOU.
2. GIVE YOU A SOLID FOUNDATION OF PRINCIPLES UPON WHICH YOU CAN

BEGIN BUILDING YOUR BULLETPROOF WELLNESS ROUTINE.
IF YOUR BELIEF PATTERNS ARE BASED ON BROSCIENCE, YOU’RE A HOUSE OF CARDS READY TO FALL.
3. SHOW YOU HOW EASY IT CAN BE TO BUILD A MAGAZINE COVER PHYSIQUE,

NO MATTER WHAT YOUR SCHEDULE AND LIFE SITUATION.
LIVING, BREATHING, THRIVING #FITCEOS BUSIER THAN YOU ARE ACHIEVING THIS RIGHT NOW.
4. REVEAL THE IDEAS THE WORLD OF #FITCEOS IMPEMENT TO COMMAND

RESPECT AND MAINTAIN POWER IN THEIR PROFESSIONAL AND
PERSONAL LIVES.
JOKES ASIDE, THIS IS ABOUT WAY MORE THAN A PHYSIQUE. AND YOU KNOW IT IS.

You just need to
be told what to do.
LOOK.
You just need to
KNOW that… IF
I get it… you put in the
work… the results
will be yours…
…that your efforts will not be in vain.
You don’t have time for wasted efforts.

You have more important stuff to deal with.
And that’s why these commandments exist, and why the Sustainable
Transformation Blueprint exists.
When new research found that being continually overweight from 20s onwards could triple your cancer risk,
I had to step in. I get it, you've got a busy lifestyle - your work, your partner, your social life - and sometimes
it's your training routine that gets sidelined.
But, even if this non-stop lifestyle may prevent you from hitting the gym as often as you should, you shouldn’t
sacrifice your health for your paycheck just yet.
When I decided to lose fat and gain muscle, I worked full-time in an office where I sat at a desk for 50-80 hours each
week. I also took night classes to complete my Certified Public Accountant certification. Monday through Friday, I'd
leave my house at 5 a.m. and not return until after 10 at night.
Obviously, my schedule was a challenge, but I knew if I started to make excuses, I'd never lose the fat, so I toughened
up and created a fail-proof plan that helped me drop more than 20 pounds of fat and gain over 40 pounds of
muscle.
›› Here's what helped me, hundreds of my clients, and how

it can work for you too.

1.
I shall pay attention to energy
balance first and foremost.
When I say energy balance, I’m really talking about… CALORIES! If
you have tried to lose fat and gain muscle in the past, you have
undoubtedly come across the terms “caloric deficit” and “caloric
surplus”. If you would like to lose fat, you must eat in a caloric
deficit, or you will not lose fat. If you would like to gain muscle, you
must eat in a caloric surplus, or you will not gain muscle. These are
facts based in science.
I shall schedule my workouts.

When I worked in an office, I used daily planner that kept me organized
2.
with all aspects of my life—from projects and school deadlines to grocery
lists and social events. I wrote down everything, including my workouts.
On Sunday afternoons I'd spend some time scheduling my workouts for
the week, just like I would with other obligations. I’ve used many, my
favorite being the Self Journal.
Just as you would with meetings at the office or at a client site, treat these workouts
like appointments that you cannot miss. Seeing my work week all laid out with plenty of
time for exercise helped me to stick to my plan.

3. Late meetings, evening events, happy hour with
colleagues—so many things get in the way of evening
workouts, so become a morning exerciser. Working out
I shall first thing in the morning guarantees that you fit it in
before my day gets carried away and excuses popped up.
become
Now, even if you’re a morning person, becoming a
a morning morning exerciser was no easy task! The first few
mornings will be hard, but the more you force yourself
exerciser. to do it, the easier it will be and eventually it will
become a regular part of your routine.
I shall track calories. 4.

These days, there are dozens of ways to track calories using apps like
MyFitnessPal and Evolve, just to name a few. My clients use
MyFitnessPal.
Using MyFitnessPal as an example, the app will calculate the amount of

calories you should be consuming daily to lose fat in a sustainable
manner. You simply enter some parameters about yourself, and the app
does the rest. If you’re serious, you NEED to download this and start
tracking.

5. I shall plan and pack my
lunch.
The goal here is to avoid eating out. If you do not have the time to plan
and pack your lunch, you can use a meal delivery service.
Every Sunday, my most dedicated clients sit down and plan a week’s
worth of quick, travel-friendly lunches. Brown-bagging what they ate
during the day means they have more control over how many calories they
consume. Lunch could be leftovers from the previous night's dinner or a
turkey sandwich on whole wheat bread with veggies and honey mustard.
Planning lunch ahead of time helps clients stick with healthy options
instead of buying a greasy slice of pizza nearby. Plus, once they buy the
food and have it readily available in their kitchen, they had no excuse for not
packing a nutritious lunch.
To see if we’d be a great fit to work together,
Apply Here.

I shall keep healthy breakfast
6.
foods at work
It’s important to keep a number of non-perishable, healthy breakfast

options in your work desk.
Many mornings, my clients bring a piece of fresh fruit from home

(often a banana) and used hot water to make instant oatmeal. They
keep various ingredients to mix in like dried fruit, sunflower seeds,
nuts, and a jar of peanut butter in their desk, so they never have to
think twice about planning their breakfast.
7.
If you get sick of eating oatmeal, you can bring a different kind of
fruit or a container of yogurt and mix in the same ingredients.
I shall leave healthy foods visible.

If we keep healthy foods visible, we will be more likely to pick those over
the sugary, calorie-dense alternatives.
Instead of hitting up the vending machine or office candy bowl for an

afternoon snack, you can buy five pieces of fresh fruit each week and
display them on your desk on Monday morning. Whenever you want a
snack, it will be the first thing you see, so you’ll be able to keep your
munchies light and nutritious. When I’ve done this in the past, I hated to
see fresh food go to waste, so I never let a day go by without eating a
piece, which helped keep my hunger steady so I didn't overeat later in the
day.

I shall make gym visits
convenient. 8.
Make sure your gym is close to your work or home!
If getting to the gym is difficult or interferes with your work schedule, join
a gym close to work. You can pop in before work, during your lunch break,
or after you get off. The sight of other exercisers will motivate you to get
your butt in gear.
In my personal life, I made my exercise routine even more convenient by

renting a locker at the gym. Having everything that I needed for a workout
already at the gym kept me from making excuses and helped me stick to
an almost-daily sweat schedule.
I shall plan workout dates
9. with others.
While my clients are well equipped to train alone, planning workouts with
others not only adds a layer of accountability, it’s makes your workouts
more enjoyable.
To switch things up with my workouts, I often asked my co-workers if they

wanted to go for a run after work or a power walk on our lunch break.
Having a fitness buddy to rely on really helped me get in a groove with my
workouts and kept me motivated. Plus, exercising in a new way with
someone else kept my workouts fun and exciting!

10. I shall pay close attention to
alcohol intake.
As I teach my clients in the Sustainable Transformation Blueprint, alcohol
can be detrimental to fat loss progress.
While I would never have a client cut out alcohol against their wishes, I encourage
clients to pay close attention (ex. implementing a “one drink rule”). Personally, happy
hour was what got me in trouble with my weight in the first place (hello, beer and
nachos!), so I knew I needed to treat these outings differently if I wanted to look lean
and fill out my sleeves. (I also didn't want to be the guy on a diet sipping seltzer
water!)
My go-to drink was Jameson on the rocks because I knew I'd savor and
sip it slowly. Choosing the drink that took me the longest to consume
saved me calories because I passed on a second round, and usually at
that point most people were heading home.
11.
I shall fit in a weekend workout.
The week is chaotic. Often times, fitting in a workout on a busy
Wednesday or Thursday is just not feasible. The solution here is to
train once or twice during the weekend.
If my clients miss a workout during the work week, no big deal. Ideally,
they make up for it by exercising on Saturday morning. Of course, you’d
prefer to sleep in on the weekend, but you’ll find your a.m. workouts
always start your weekend off on the right foot. Instead of snoozing
the day away, seize it. It’ll feel great knowing that you can enjoy the
rest of your weekend stress-free!

I shall ditch the all-or-nothing
mentality
12
Every small step you take toward a healthier lifestyle matters. People
often think they have to spend an hour at the gym or eat a diet full of
hummus and superfoods, and when they can't attain that level they just
give up and don't even try.
Instead of looking at your whole day as a success or failure, consider every decision you
make a chance to do something healthy. Just because you skipped the gym doesn't
mean you shouldn't watch your calorie intake for the rest of the day, for example. (In
fact, it means the exact opposite.)
13. I shall eat smaller portions.
You don't need to cook your own food or even eat different food to lose
weight. "You just need to eat less, and eating less doesn't take more time or cost
more money." Most people need to consume 500 calories LESS than their
maintenance calories if they want to drop pounds in a healthy and sustainable way—
and for a lot of people, eating appropriate portion sizes, skipping dessert, or not
going back for seconds is one of the easiest ways to reduce their total calorie intake.
If you’d like to calculate your maintenance calories, you can click here.

14. I shall not skip a meal.
Technically… you can skip a meal. But hear me out here.
This may seem counterintuitive after advice to eat less overall, but busy
people especially may need to space out their calories more throughout
the day. That's because going more than four or five hours without
refueling can slow metabolism, affect hormones and insulin levels, and
contribute to unhealthy food choices when you do finally sit down to eat.
As I tell my clients in the Sustainable Transformation Blueprint, the issue is not

necessarily overeating, but eating patterns that have become so erratic—once has a cup
of coffee in the morning and then no real food until late afternoon. They key is to avoid
that and keep a consistent schedule, whether that's three meals a day and a couple of
snacks, or five mini meals.
15.
I shall squeeze in more
movement.
Setting aside time for a 30- or 60-minute workout is ideal, but you can burn a lot of
calories in not-so-ideal workout situations, too. In fact, there's nothing wrong with
breaking up your 150 recommended minutes of weekly moderate exercise into short
bursts throughout your day. If you can fit in 10 minutes in the morning, 10 minutes at
lunch, and 10 minutes at night, and you can do that five days a week, you're there.
Think of burning calories they way you think of saving money. We do so

many little things—clip coupons, buy store brands—to save a dime here or
a quarter there, because we know it adds up. Exercise is the same way: A
few push-ups here and a few extra steps there can add up, too, if you do it
regularly.

I shall practice simple food swaps.
16.
Whether it's leaving the cheese off a hamburger or switching from mayo
to honey mustard, there are so many little things you can do and so many
little swaps you can make over the course of a day that can add up and
save you calories without costing you any extra time. Think about your
daily beverages too, not just your solid foods. Switching from soda to
seltzer water with lemon (or even to diet soda), or using less sugar in your
coffee, for example, can save you several pounds a year.
Instead of a bagel, use an English muffin.
Instead of low-fat milk, use Greek yogurt.
Instead of OJ, eat an orange.
Instead of bread use a wrap.
Instead of crackers, sub in apple slices.
Instead of a flour tortilla, use a corn tortilla.
Instead of a vanilla Frappuccino, order an iced

vanilla latte.

17.
I shall not sit when I can stand.
You've heard it before: Too much sedentary behavior is bad for your heart,
your brain, and yes, your waistline. Turning some of that sitting time into
standing time (or, better yet, fidgeting, walking, or working-out time) will
help you burn more calories. It may not add up to much weight loss on
its own, but it certainly comes into play if you're looking to maintain any
weight you're already losing.
Standing while you work may not be an option, especially if you use a computer and
your office doesn't offer a standing-desk setup. Instead, consider other times during
your day you might be able to get up off your butt: your morning train ride, staff
meetings, an evening phone call with your sister, or while you unwind after dinner in
18
front of the TV.
I shall sleep enough.

When it feels like there aren't enough hours in the day, it may be tempting
to stay up late or wake up super early just to get everything done—
especially if you're trying to squeeze in regular exercise in addition to
everything else you have to do. That strategy can backfire if you're not
getting enough quality shuteye for your body to function properly.
If you're trying to change your behavior and lose weight by eating less and moving
more, you will be more likely to achieve that if you are getting the proper amount of
sleep. Sell yourself short and you may lack the energy needed to complete your
workouts; even worse, you'll crave sugary and fatty foods that will help you stay
awake, but will wreak havoc on your waistline. Get your 7-8 hours!

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19.
Apply Here.
Keep workout time… workout

time.
When it comes time to exercise, that’s what you should be doing. The fact
is, some of my clients have trouble maximizing their time in the gym
because they get sucked into their phones. Facebook, Texts, Calls,
Instagram, Twitter, YouTube, Angry Birds… whatever it is, it is distracting
you from your mission of building your dream body.
Find or create an awesome gym playlist on an app like Spotify. Throw that
baby on, then switch your phone onto “Do Not Disturb” so texts and calls
cannot distract you. Then, it’ll be just you, the music, and the equipment.
I shall track my workouts.
20.
You’ve heard it before – that which gets measured gets managed. And if
we’re not measuring (i.e. tracking) or workouts, how can we improve our
performance?
My clients use my app (pictured right) to track

their workouts. I suggest downloading an app
that will allow you to create your workouts,
track them, then also track your weight and
other vitals. If you’re training randomly, the
results will come… randomly.

21. I shall work out more
efficiently.
The best workout for fat loss doesn't require hours upon hours in the gym. In
fact, multiple studies show that a 20-minute high-intensity interval
workout (HIIT) may burn more calories than 45 minutes chugging away on
the elliptical. Try this workout, which you can do running, walking, biking,
or with any type of cardio equipment: Warm up at a moderate pace for 5 to 10
minutes. Go all-out for 30 seconds, then switch to an easier pace for 45 seconds.
Repeat the 30- and 45-second intervals five more times. Then cool off at an easy pace
for 5 to 10 minutes.
As I tell my clients, just because you can’t fit in a full hour’s gym session doesn’t
mean you can throw in the towel completely. You need to make sure that every
minute counts. Full-body blitz workouts and high-intensity interval training will
harness the power of EPOC to leave you burning all day long.
With low intensity steady-state exercise like running, the clock stops when you
stop. HIIT will spike your metabolic rate, so even after you leave the gym your
body will be burning fat because your metabolism is still working. Simple full-body
movements like kettlebell swings at high reps will kickstart your heart, or you
could try something a bit more advanced like this brutal barbell complex.

I shall use healthy meal shortcuts.
22
We're often told to steer clear of packaged foods for better health,
but some frozen and pre-made goods can truly help you whip up a
healthy meal in minutes. There are tons of good options in the
freezer aisle, either for individuals or even family-size meals, that
can be prepared quickly.
Or you could buy a rotisserie chicken—take the skin off and slice it on top of a
salad, or buy frozen vegetables to serve with it. (Keep in mind that rotisserie
chickens can be high in sodium, so cut back your intake from other sources.) On
nights when even that's not an option, you still have choices about where you
eat out or what prepared foods you bring home; the key is knowing ahead of
time which restaurant you'll choose and which items are healthiest, so you're
not stuck making a last-minute (bad) decision.
23.
I shall have the ability
to work out at home.
If you can't devote time to driving to the gym or you're stuck at home with
kids, working out in your own home may be your best option for fitting in
quick calorie-burning session. You don't necessarily need to invest in a
cardio machine—you can still get a great workout using nothing but your
own body weight, or with a few simple tools (like hand weights and
resistance bands) that take up next to no room in your home. Just roll out
your yoga mat, set up a mirror, and you're ready to go.

I shall use high-tech
24.
solutions.
Few of us have the time (or patience) to keep track of all the numbers
involved in weight loss—calories eaten, calories burned, steps taken, and
so on, That's why fitness trackers were invented. These apps and devices
can save an extraordinary amount of time and make it much easier to
follow a specific plan or reach daily step goals or calorie goals.
The type of tracker you wear on your wrist—think Fitbit, Jawbone, and Garmin Vivofit—
typically log steps taken and calories burned, and pricier models may track your heart
rate in real time. Plus, seeing the tracker on your wrist may serve as a constant
reminder to get moving. You can also log your meals with an app like MyFitnessPal,
which automatically calculates calorie totals and nutrition content for you.
I shall use social media.

Now… this is NOT me saying you need to publicly document your fitness
25.
journey on Instagram or Facebook. All I’m saying is…
Put all that time you waste scrolling through Facebook or Twitter to good use. A 2014
Imperial College London study found that social networks can be affordable and
practical alternatives to real-life weight-loss support groups like Weight Watchers.
Talking about your weight loss journey with your virtual social circle can help you feel
like part of a community – even if it’s simply creating an accountability Facebook
group, as we have in the Sustainable Transformation Blueprint. So join an Instagram
fitness challenge, Tweet about your Pilates class, or start a Facebook group—all on
your own time.

26. I shall eat more fiber.
Here's one weight-loss trick that requires zero extra time: Eat at least 30
grams of fiber a day (from food, not supplements). People who did that for
a year lost almost as much weight as those who followed a complicated
diet plan with 13 components in a recent University of Massachusetts
study. For people who find it difficult to follow complex dietary
recommendations, a simple-to-follow diet with just one message—
increase your fiber intake—may be the way to go. The logic is simple:
eating foods rich in fiber, like whole grains, beans, fruits, and vegetables,
makes you feel full, so you have less room less room high-calorie junk
food.
To see if we’d be a great fit to work together,
27.
Apply Here.
I shall get a handle on stress.

The way you deal with that stress can mean a lot to your waistline. I tell my
clients the three areas affecting their weight they have the greatest
control over is what they eat, how they move, and how they handle stress.
Stress has a big influence on appetite, food intake, and how the body
processes calories, and I think people underestimate that." And no,
confronting your anxiety won't add a ton of extra time to your day. Unwind
with 13 ways to beat stress in 15 minutes or less using apps like Calm
and Headspace.

28.
I shall reflect on my priorities.
Take a long, hard look at what's eating up your time. When my clients tell
me they don't have time to lose weight, I ask them to really think about
what they do have time for. You may be able to pinpoint time sucks you
weren't conscious of before, or decide that certain commitments aren't as
important to you as they once were. You may also want to talk with your
boss or your partner about ways you might make your schedule more
flexible.
Most people still find time to go to the doctor when they're sick or get their hair done
when they need a cut, but they're not able to find a few minutes to exercise or eat well,
because it just doesn't seem as urgent. But it should be just as important, he says, in
order to ward off health problems in the future. The bottom line? If you truly can't find
time to take care of yourself, it's probably time for a change.
I shall maximize my daily

coffee. 29.
Your choice of brew could mean the difference between supercharged and super-
sized. A cup of coffee with milk and sugar can hide 100 extra calories compared
to your black Americano. If you’re not a fan of the bitter stuff, you don’t have to
lose out on caffeine’s metabolism-boosting benefits.
The antioxidants in green tea called catechins maximize your metabolic rate, but
green tea may play a role in reversing stress. Anxiety increases your body’s
production of cortisol, a hormone that contributes to belly fat storage. Not only does
green tea chill you out – it helps you dispose of excess calories efficiently, too.
If you’re really tight for time, condense the benefits of green tea into
a single shot of matcha, a concentrated tea that is found to
contain 137 times more catechins than normal green tea. Optimize
your mid-morning drinks run and give health another shot.

I shall get back to nature.
30.
Get up and go for a walk every two hours and more importantly get
some fresh air. Bonus points if you can find a park: researchers at the
University of Michigan found that pastoral scenes were proven to
reduce stress, which means nature can prevent the increase of
blubber-boosting cortisol as well as getting you out of your office
chair.
Bringing stress home with you interferes with your sleeping patterns, and not
getting enough shuteye is another unlikely weight-gain sleeper agent. A study in
the American Journal of Clinical Nutrition says when you get too little rest, your
metabolism slows down and makes it easier for your body to store fat. A potted
plant or landscape desktop background will have a similar calming effect at home
as a walk in the park does at work. Bring outside indoors to banish your waistline
woes.

WHAT
TO DO NOW?
At this point in the book, you’re a bit overwhelmed. Perhaps more than “a
bit.”
My suggestion is to take out a notepad and rate yourself on a scale from 1

to 5 on how well you grapple with each commandment.
1 being “Wow… I suck” and 5 being “This is 100% handled.”
After this, ensure that you are focusing on the most important changes
inside of your wellness routine.
Building your lean, beach ready body isn’t difficult, but no one said it was
easy.
If you’re already putting in some effort, and you want to get to the body
you know you deserve, the fastest way to do that is to have the help of
those who have done it before.
I want to ensure you know the step-by-step process in order to properly

implement this so it’s the RIGHT time and RIGHT place.
› STEP #1: Forget everything you know Understand that what got you
here, will not get you there. It takes a new set of habits and beliefs to get
you to the next level.
› STEP #2: Establish a strategy Strategy = training plan and nutrition plan.

Without a strategy – the bread and butter of a wellness routine – you’re
dead before you even start. Asking yourself questions like…

What is the type of training you’re going to be doing that is going to not
only bring your results, but be efficient, respectful of your time, and
actually fun for you?
What are the foods you’re going to be eating and in what quantities so
you see results, but that you truly enjoy, so it doesn’t feel like a diet?
Because if it feels like a diet, it won’t be sustainable, and if it’s not
sustainable, it’s pointless for you to follow it.
› STEP #3: Cultivate the mindset If your energy levels are out of whack,
if you’re not enjoying what you’re doing, if you’re hitting a plateau in
motivation… these are things that can prevent you from getting the results
you desire, even if on paper, your strategy is perfect.
We can expand on a lean body mindset for days… weeks… months… years.
If it were possible to summarize in a few lines, I’d say: To achieve
something you haven’t achieved before, you’ll have to do something you
haven’t done before. This “doing” starts in the mind. Get yourself there.
› STEP #4: Solidify your accountability Let me be candid here… DO NOT

GO IT ALONE. As humans, when we know we’re not going it alone, and that
another person is with us and has our best interest in mind, we dedicate at
a higher level. We hold ourselves to a higher standard.
These are the 4 steps to building a

lean, powerful, respected body.

RIGHT NOW
YOU MIGHT BE THINKING…
What would it be like to have my dream body right now, with all of these
problems solved?
But let’s step back to reality for a moment, and address the elephant in the
room: none of this is possible if you don’t take the first step: fixing your
strategy problem. Training and nutrition.
I’ve inspired thousands to find these answers for themselves,

and successfully taken hundreds of individuals just like you
through the Sustainable Transformation Blueprint - my program
to help busy, high performing individuals uncover the wellness
routine that will finally get them the body they know they’re
capable of building.
When you implement my customized blueprint, you become the talk of the
town in the eyes of your peers and family. It’s the fastest way I know to
stop playing small and level up your health and aesthetics.
SustainableTransformationBlueprint.com

I CAN HELP IN 2 WAYS:
PERSONAL 1 ON 1: STB TRAINING MODULES:
For those serious about creating For those who are already
permanent change, I guide you succeeding, but want to learn more
through the Sustainable about the science behind fat loss,
Transformation Blueprint. muscle gain, training, and nutrition.
Not a 1-on-1 experience.
› INTERESTED IN ANY OF THOSE? CLICK HERE TO MESSAGE ME :)
The Sustainable Transformation Blueprint is really for busy, high-

performing individuals who are looking to make their wellness routine
realistic, sustainable, and most importantly… EFFECTIVE in their lives. In
90 days, we move from chaos to clarity, transform your body, and teach
you how to continue the progress, then maintain it… forever.
››There are 2 kinds of people my team and I mentor in this program…
1. 2.
Lawyers, accountants, C- Individuals who are close
Suite executives, to OR already possess the
entrepreneurs, health care body of their dreams, but
professionals., etc. want to level up their
Individuals who are high training and nutrition
performing on other areas knowledge, attain a
of life, but have yet to gain winner’s mindset, and
control of their wellness graduate to another level
routine. of accountability.

HERE’S THE THING
YOU DON’T NEED ANOTHER GENERALIZED

TRAINING PLAN, WORKOUT DVD, OR FAD DIET.
Or a personal trainer in the gym who watches the clock, has a training
certification based on old research, and doesn’t care about you.
1-on-1 coaching and mentorship, and the expertise,

insight, and strategic direction from me as well as a
successful Trainer (personally selected by me) to
guide you to the next level in your business
This is what allowed Nick L of Pittsburgh to gain 20lbs of muscle while shedding 10
pounds of fat at the same time, while working crazy hours as a Project Coordinator.
This is what allowed Sherica D of Los Angeles to lose over 70lbs of fat while working
as a busy entrepreur.
The reality is that if you’re already working out and putting forth effort, you’re likely
only 3 months away from DRASTICALLY different body.
So if you want those kinds of results, and you feel you could benefit from that kind of
mentorship, then book a call to see if my mentorship program for busy professionals,
The Sustainable Transformation Blueprint, is a fit.
Me and my team are only mentoring 300 through this program for 2018. Will you be
one of them?
›› BOOK A CALL HERE TO SEE IF THE SUSTAINABLE TRANSFORMATION BLUEPRINT

IS A FIT TO BUILD YOUR DREAM BODY.

THIS PROGRAM IS ABOUT BUILDING MY EXACT SYSTEM FOR
EFFORTLESSLY GENERATING YOUR WELLNESS ROUTINE AND
IMPLEMENTING IT INTO YOUR LIFE SO YOU CAN BUILD THE
BODY OF YOUR DREAMS AND QUICKLY GAIN THE CONFIDENCE,
CLARITY, RESPECT, AND ACKNOWLEDGMENT FROM YOUR
FAMILY, FRIENDS, AND COWORKERS.
It’s about building powerful relationship with your training and nutrition so you can
train when you would like, how you would like, and eat whatever you want.
It’s about dedicating yourself to a routine that is actually fun for you – one that you
will truly enjoy. A system you can easily implement that will have you feeling GUILTY
on the inside with how easy it was, as others gawk at your progress and ask how you
did it.
And it’s about having a rock-solid body filled with energy, vitality, power, and charisma
that will last forever and allow you to fulfill your potential and purpose in life. All the
while looking like an absolute badass.
Book A Call Here to See If the Sustainable

Transformation Blueprint is a Fit to Build Your
Dream Body
Or, click here to message on Facebook and we can

take it from there. :-)

BRIANDECOSTA.COM

The Fit CEO Commandments by Brian DeCosta PDF

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THE FIT CEO COMMANDMENTS BRIANDECOSTA.

›› WHAT IS A FIT CEO?

›› A Fit CEO acknowledges that they have personal responsibility; that

›› A Fit CEO is an implementer. An individual who will ask the

›› A Fit CEO is a believer in human potential. A Fit CEO believes…

›› If this sounds anything like YOU, you’re a Fit CEO.

THE FIT CEO COMMANDMENTS BRIANDECOSTA.COM

This blueprint is for the high performing working professional or entrepreneur

THE FIT CEO COMMANDMENTS BRIANDECOSTA.COM

B. DECOSTA I HELP BUSY, HIGH PERFORMING

These struggles shaped me.

THE FIT CEO COMMANDMENTS BRIANDECOSTA.COM

THE FIT CEO COMMANDMENTS BRIANDECOSTA.COM

MIKE ADOPTED THE FI

...WHAT EVER THAT PATH LOOKS LIKE

THE FIT CEO COMMANDMENTS BRIANDECOSTA.COM

YOU CAN’T AFFORD NOT TO BE ONE.

It’s about being able to live the truest version of yourself.

THE FIT CEO COMMANDMENTS BRIANDECOSTA.COM

1. DISPELL YEARS OF MISINFORMATION YOU’VE BEEN FED BY “FITNESS

2. GIVE YOU A SOLID FOUNDATION OF PRINCIPLES UPON WHICH YOU CAN

3. SHOW YOU HOW EASY IT CAN BE TO BUILD A MAGAZINE COVER PHYSIQUE,

4. REVEAL THE IDEAS THE WORLD OF #FITCEOS IMPEMENT TO COMMAND

THE FIT CEO COMMANDMENTS BRIANDECOSTA.COM

…that your efforts will not be in vain.

You don’t have time for wasted efforts.

›› Here's what helped me, hundreds of my clients, and how

THE FIT CEO COMMANDMENTS BRIANDECOSTA.COM

I shall schedule my workouts.

THE FIT CEO COMMANDMENTS BRIANDECOSTA.COM

I shall track calories. 4.

Using MyFitnessPal as an example, the app will calculate the amount of

THE FIT CEO COMMANDMENTS BRIANDECOSTA.COM

To see if we’d be a great fit to work together,

THE FIT CEO COMMANDMENTS BRIANDECOSTA.COM

It’s important to keep a number of non-perishable, healthy breakfast

Many mornings, my clients bring a piece of fresh fruit from home

I shall leave healthy foods visible.

Instead of hitting up the vending machine or office candy bowl for an

THE FIT CEO COMMANDMENTS BRIANDECOSTA.COM

In my personal life, I made my exercise routine even more convenient by

I shall plan workout dates

To switch things up with my workouts, I often asked my co-workers if they

THE FIT CEO COMMANDMENTS BRIANDECOSTA.COM

THE FIT CEO COMMANDMENTS BRIANDECOSTA.COM

13. I shall eat smaller portions.

THE FIT CEO COMMANDMENTS BRIANDECOSTA.COM

Technically… you can skip a meal. But hear me out here.

As I tell my clients in the Sustainable Transformation Blueprint, the issue is not

Think of burning calories they way you think of saving money. We do so

THE FIT CEO COMMANDMENTS BRIANDECOSTA.COM

Instead of a bagel, use an English muffin.

Instead of low-fat milk, use Greek yogurt.

Instead of OJ, eat an orange.

Instead of bread use a wrap.

Instead of crackers, sub in apple slices.

Instead of a flour tortilla, use a corn tortilla.

Instead of a vanilla Frappuccino, order an iced

THE FIT CEO COMMANDMENTS BRIANDECOSTA.COM

I shall sleep enough.

THE FIT CEO COMMANDMENTS BRIANDECOSTA.COM

Keep workout time… workout

I shall track my workouts.

› STEP #2: Establish a strategy Strategy = training plan and nutrition plan.

› STEP #4: Solidify your accountability Let me be candid here… DO NOT