Saturday, April 30, 2011

Who Loves you Baby?

This is a quick one but we had a HUGE discussion on this topic yesterday!

Do you love yourself?

There is a big difference in loving yourself too much and just having a good quality love for yourself.

If you don't love and care about yourself who the heck will!

We know many people that put themselves first in everything and that is not waht I am talking about here....loving yourself is a quality that can be challenging but it is a HUGE obstacle for many of us and in many cases it leads to physical health issues or creates mental situations that can lead to that!

Analyze your relationship with yourself this weekend and see what you come up with!

Friday, April 29, 2011

Every Day?

It has been said many times that there are good days and there are bad days!

Seems to me that far too often they tend to come in bunches.....many days that are right down the middle and then streaks of good days and bad days.

What I have had to work very hard to learn to do is keep them in perspective!

What is a bad day to you?

What is our bad day to the service man in Kandahar, Afghanistan?  How about the child that just lost their mom?  The man that hasn't eaten in a few days?  The adolescent diagnosed with terminal cancer?

I am sure you get where I am going with this!  Yes a flat tire or a speeding ticket really suck!  To my son there may be nothing worse than sitting down with me twice a week and eating broccoli, sweet potatos and grilled is alll about perspective!

If we keep a healthy perspective on things I have found our mental health and day to day level of well being will increase dramatically.

Things at work or at home can be a pain in the neck but if you keep things in perspective you may be amazed at how good you start to feel on a consistent basis!

Wednesday, April 27, 2011

Is it better to talk the talk and walk the walk?

Or is it better to just live life!

I got into an interesting debate today after the post yesterday......I was asked why even talk about things?

I think there is a strong basis for that.

If you live life to the fullest and do all you can to do the right thing you will be a role model by your actions and you really don't say much.

My challenge to all of you is around reflection....over the next few days think about what you want for your life at the end of the day or when you wake up in the morning reflect on things.......did your actions model the way....are you doing what you think you should be and what you expect for yourself.

Only you can make the decision as to whether or not you are living up to your goals and standards for yourself....the talk isn't important it is all about what you do every day......take two or three days to reflect on this and if the results aren't what you want think about making some honest with yourself!

C'mn Man?????

This will be short and sweet!

Are you fooling yourself?

Do you talk the talk and walk the walk?

I talk about nutrition and fitness with many people sometimes multiple times a day!

When it comes to fitness and nutrition to you talk the talk and walk the walk or do you just talk about it?

I have been with numerous people in my travels over the past few weeks that talk a tremendous game but their actions don't back it up.

I would rather hang with someone that eats a dozen donuts and chills on the couch watching Sportscenter....than someone who talks like they are the second coming to Arnold Schwarzenegger and then piles down fried food and sits on the chair in the corner watching Oprah!

I guess the point here is many people think if they tak about it is in fact true.....bottom line is actions in this area speak far louder than words.....none of us like to hear it but talking about things don't make them happen!

There is no way around it when it comes to health and fitness you have to be a doer!

Take a look at your you talk the talk or walk the walk?

It is all inyour control just don't fool yourself because you talk a good game!

Monday, April 25, 2011


I was listening to an interview with Tony Horton this afternoon and it was very interesting....Tony was talking about how many people do things for the wrong reasons which leads to bailing out of programs!  He said if you are working out for your looks or to get into certain clothes you need to check yourself that can never be sustained!

You need to focus on the bigger need to get into bettering your life for the big picture!  Don't look at little things get a much bigger reason and use that to drive a lifetime goal not a monthly incentive!

He was talking baout how he lives in a 90/10 most of you know I go 80/20!

He had a real catchy slogan I liked...he said to have clean meals and dirty snacks...if your meals are healthy it is OK to have a Snicker's or a those things as your snacks and eat good healthy clean meals!

Back to the Basics

Are you doing push ups.....sit ups....light jogs?

Most would see many of these activities above as things they started doing as adolescents.  Have you gotten away from many of the simple basics and made working out more complicated than it needs to be?

I challenge anyone and everyone to be a master of the basics.....if you lock down the basics you can make push ups sit ups and other activties your main stay and then build off thos type activities going forward.

No matter what age you are there is a number that you can target for all the activities above.

Find out what the numbers are for you at your age and if you can't achieve it start working toward that goal...if you are already there set new goals.

Sunday, April 24, 2011

Happy Easter!

I hope the Easter Bunny doesn't destrpy any of your progress!

I love EASTER!  Jelly beans, dark chocolate, and peanut butter egs are a few of my favorites.

Think about the Holiday this year...Easter and the true celebration of it is all about the come back story.  If you believe the true Easter story this is all about redemption and resurrection....we are all now desrerving of redemption if we believe the story so wherever you are in your life on any given day take advantage of that!

Think about the time of year we celebrate Easter....Spring....a time of new birth....if you have fallen off the wagon in your healthy fitness quest or things that are going on in your life are getting you down...think about the second chances we have been given think about new opportunities and new life and seize those opportunities as you head through the next year make Easter 2011 a difference maker!

Happy Easter and may all your eggs be peanut butter filled!

Saturday, April 23, 2011

No Excuses

I use the title a lot but I think it truly is my driving force.  I can be the King of excuses so I need to work hard every day to not allow the excuses to creep in!

This week my wife and I were going on a Canopy Tour for our anniversary....the weather was so bad schools were delayed because of the flooding.  On our way to the Tour they called and cancelled!  My wife and I were already for a canopy tour and three hours of hiking!

We looked at each other and thought a day in the Spa would be relaxing but we pressed on and decided number 15 in the wilderness hiking and enjoying the outdoors is what we cam eto do and off we went.

We spent a soggy few hours that let up and dried out enjoying an amazing State Park and we had an awesome time.

I coach a nine year old soccer team and the fileds have been under water all Spring...we have had one practice and the games have all been cancelled.

It is very easy to cancel or postpone things!

This ne league director chose not to do the easy thing and she found a place to let the kids play indoor this morning.

With 635 kids in the program that was not the easy choice and she had her pick of choices but she did something that will help a lot of kids.

Excuses tend to provide us an easy path...take the hard path the rewards are much greater usually!

Friday, April 22, 2011

The Devil all around us!

My wife and I were enjoying the last few days together as we celebrated our anniversary.

We were at a gorgeous hotel and we went to a local State Park to hike and enjoy the outdoors....we ate all our meals out and enjoyed the hotel as much as possible!

On our drive home yesterday we got into a discussion about all the things around us that have made us much less active as a society.

From the day to day amenities at hotels and stores we shop at to all the decadent treats and meals you can get at restaurants.

The quest for happy healthiness is surely not an easy thing to conquer.

Every day you need to head into it with a game plan and you really need to challenge yourself to make the active healthy choice wherever you can....walk around the local mall instead of taking the shuttle...hit the stairs instead of the escalator...have egg whites in your is all the little stuff!


Wednesday, April 20, 2011

15 Year Anniversary!

Special tribute day!

Today my wife and I celebrated our 15th anniversary...that is why I have been posting in the evening for the next day!

Without her as a partner I never would have accomplished my weight loss goals....she made it all possible by supporting me and helping me through all my times of trouble...whether you have a significant other or a real good friend accountability is key and having a partner you trust in accountability will make or break your success!

Stacey thank you for all youhave done to support me and thank you for buying us a number of extra years together!

Find a buddy in crime as you work at your fitness or your nutritional golas with out an accountability partner you have no chance long term!

Tuesday, April 19, 2011

Maintenance and Weight Loss Plateau

As we have discussed the last few days...these two things can be very tough to work through and even tougher to comprehend.

Take some time and really think about a weight that you can live with.

It may be 10 to 20 lbs or more than what people think you should be but if that is what you can live with at the end of the day it is better than going after a number everyone else wants for you and then constantly doing the yo-yo thing....that is really bad for your body!

You need to find your number and then when you are there be willing to bounce up or down 5% from that weight give yourself a 5% window on either side.....if you go under or over take action if not enjoy life.

Once you get to this point try and weight in once a month so you don't become to reactive.....this will enable you to live happy and healthy if you allow yourself to be realistic about your number from the start.

Establish your number really take time to think it through and then goal setting will be easy!

Diet Weight Loss Plateau

This is a very interesting topic.

I have boiled it down and made it very easy in my mind.

To lose a ton of weight most people cut a ton of calories.

That is good early on but if you use cutting calories as your primary tool for weight loss your ship will be sunk.

You need to get to a point that you keep calories up....good clean also really need to increase resistance training to stoke the metabolism.......consitent cardio helps....these things are your keys to success...the HUGE lengthy plateau will occur as calories are cut and you can't sustain that through life anyway so stay away from that habit.

Eat often and work out and great things will happen for life!

Monday, April 18, 2011

Weight Maintenance

We will hit this one quickly and then take a few days on the diet weight loss plateau side.

This is the answer/topic many don't want to discuss.

People look at me sideways when I tell them that weight maintnenace for me is tougher than weight loss or weight gain.

Our bodies and our day to day lives are so complicated that over the course of a year staying within a 5-10 lb window up or down can be an amazing feat.

There are a few reasons behind this.  We tend to be seasonal beings and we have holidays and weather seasons which increase/decrease our daily calorie intake.  We also allows these seasons in many ways to increase/decrease our activity levels.  Those two factors alone make it very hard to have a consistent weight.

The next is the biggest issue.  We fight real hard to exercise more or decrease calories to lose weight.  At some point you hit a gola or you just don't lose weight any more at that level.  If youhave not hit your goal you may try eating a little less or working out a little more to keep the number going down.

If you have hit your goal this is where it really gets tricky.  If you have achieved your goal and now you want to stay within a 5-10lb window this is the part no one likes to hear.

You have made HUGE lifestyle changes and in order to keep the weight off those truly needed to be lifestyle changes not a diet.

This means the reason 95% of people lose weight and then put it back on is because there weight loss strategy is an event not a process....they are driving short term results not goals for their life!

Once people get a grip on the fact that if they want to lose 20 50 or 100 lbs they need to do it in a way they can live with day in and day out.  If they don't accomplish that the weight will come back on as they go back to their old ways.

This is the key to maintenance and keeping weight off if you don't understand that there is no going back to the old ways you are fighting a losing battle.

Sunday, April 17, 2011

What is a good maintenance weight or when is the diet ineffective?

I lost over 154 lbs and every one told me I could not keep it off!

Over the next few days I will discuss weight maintnenance after extreme weight loss and when you may need to tweak or change a diet if you plateau.

These are two interesting relation to maintenance...the biggest reason people put the weight back on in my opinion is they didn't make life style changes that are sustainable.

On the diet side once your body gets used to a certain calrie burn and intake it is like water seeking the level to settle at and weight loss will do that.

The body is an amazing machine and it works in a tremendously efficient manner.

Jump into the next two topics with me over the next few days and feel free to throw the comments or questions out if there are specifics you want addressed.

Saturday, April 16, 2011

What are you afraid of?????

This has been a very long week for my wife and I!

Our daughter is having issues with the dark and not being able to sleep!  At the ripe old age of nine she always thinks she knows best and she does not understand why if she has her light on she can't get good rest.

As my wife and I explain she needs the light off and noise at a minimum to get good quality sleep she knows better and fights to have the light on and the radio loud and then wonders why she can't sleep.

Being afraid of things like the dark are nothing to sneeze at as a kid I to was afraid of the dark and it was paralyzing at times so I in no way minimize that fear with my daughter and I try and help her.

My patience wanes the third or fourth time she wakes me up at night but I try and persevere.

She said something to me last nightthat was revealing....she said I don't feel like you and mommy are supporting me.....I bit my lip and and counted to ten before I gave her a response but the bottom line was for right or wrong the level of support you get from others is paramount as you work through issues in your life.

Whether you are nine or fifty we all have fears and your support structure can be pivotal in putting those fears to rest!

Think about things you are afraid of and then think about your support structure in those areas.  If you work to create better support in those areas you may really be surprised with how that will afftect you long term and enable you to put some fears to bed!

So even though my daughter was a bit out of line when she didn't feel supported that lack of support was real to her and as I address it going forward maybe I can get a good night's sleep!  :)

Friday, April 15, 2011

Live life to the fullest!

Every moment truly counts my friends!

I was talking with a woman yesterday who has been married 40 years and her husband has had cancer the last seven....three years ago he was told he had six months but he is still fighting it!

The lady recognized me from the newspaper article I was in and she had lost 40 lbs and is 60 lbs short of her goal.

She was staying at the same hotel as me and her husband had been traveling for work so she was on the road with him.

She was talking about how hard it was to eat the right things while on the road.

The ight before they got to the hotel late and her husband said I just want a beer and a burger with my wife!  Now mind you they have been married 40 years and she said i would have had ten burgers with him if that is all he wanted.

She wants to get healthy and lose weight so she is able to take care of the love of her life as he faces trying times but she told me keep life in perspective.

She is so fitness and all those things are important but the true importance lies in living life to the fullest!

Never lose sight of that and cherish any opportunity to live life to the fullest every day!

Flowers really do have a nice smell stop and smell a few today!

Thursday, April 14, 2011

Resistance Training?????

Many people don't get the value of resistance/weight training in weight loss/fitness.

When I was losing a ton of weight I was all about cardio and eating right.....I had no idea that even though I lifted weights and muscle weighed a bit more than fat it enabled my metabolism to burn at a higher level which enabled me to eat more.

Resistance training is a big part of getting in shape so make sure you balance cardio with strength training.....nothing we can do to slow down father time and as we get older we lose muscle mass.....if you stick with weight training just 3 or 4 times a week you will hold on to precious muscle mass and keep the metabolism churning at a great pace......great time for a sugary snack right after a solid work out with the weights as well.....many college and professional teams go strong with chocolate milk right after their strength training sessions so if you want a bit of a cheat try it after a hard core weight session!

Keep everything balanced....cardio/resistance and diet and you will be where you want to be in no time!

Wednesday, April 13, 2011

Feed the Beast

Great comment from my friend Steve yesterday! (yes I called you my friend Steve)

Does not matter what stage of weight loss/gain/maintenance you are in you must eat frequently to accomplish any or all of the goals.

Yes I am saying that you must eat more frequently to lose weight and that made no sense to me as I started losing but the more I learned about my body it is a concept that I will keep with me for life.

If I am ever in a position in my life that I need to lose weight again I will make sure I eat as frequently as I do now.

It is imperative to feed the beast....remember a car, computer, clock etc. nothing can run without fuel....could be gasoline solar or battery powered...maybe electric but to be functional everything needs a source of energy...our body is the same...starving yourself or drastically cutting back on calories may help for a day or two but you must keep eating for the metabolism to be samrt eat clean and eat all day!

Get that is the best message you ever heard if you like to eat!

Tuesday, April 12, 2011

Hope you are having a great Tuesday!

Have you ever had someone give you advice and you just thought it wasn't for you?

My daughter had a very rough week trying to sleep...she was worrying about getting enough rest she was scared of the dark...long story short she had all kinds of issues and she wanted the lights on and doors open.

Her mother and I gave her constant advice on why she wasn't sleeping but she knew best!

Last night she finally listened to us and she slept through the night.

Thsi morning she looked at me and said daddy you were right.

Frustrating words to hear after all we had gone through but very rewarding as well.

This helped me take a step back and realize that we get advice alot and sometimes it is worth listening and never know the people giving the advice could be on to something so listen and try things!

Monday, April 11, 2011


Hard to believe how many choices we need to make in a day!

From getting out of bed in the morning to when we go back to bed at night we have thousands of choices.

So many opportunities to make the wrong ones.

I think we really need to remember that we will make bad decisions...personally and professionally every day.

The key to the process is knowing that you will make mistakes and not beating yourself up over them.

Choices are choices and you live with them...if you make mistakes you have to remember it is how you respond to the bad choices youmake that will usually define your future.

Think about yesterday...did you make any bad choices that you recall if so how do you follow up on them/remedy them?

Did you just let them go and not learn from them?
If you make bad choices use that as a launching pad to do the right thing going forward.

Sunday, April 10, 2011

Choose to Succeed or Fail

It truly is a choice!

When you set set SMART goals it really is your choice.

If your goal is specific measurable atainable realistic and time bound the success or failure is dictated by you!

You can't choose to succeed at winning the lottery or hitting the Royal Flush on your next video poker draw....those are randome outcomes.

If you truly build SMART goals as outlined above you will either succeed or fail based on you!

That means you need to own accountability and realize there is no benefit to blaming others or making excuses if it takes to long or you fail it was you that did not succeed.

Conversly when you succeed you own that accomplishment.

Choose not to lose choose not to fail set proper goals and celebrate your successes!

Have an awesome Sunday my friends!

Saturday, April 9, 2011

Addicted to Food

My wife and I were watching a new show with Addicted to Food as the title last was incredibly interesting...they had overweight underweight and normal sized folks in the group therapy sessions.

My wife thoguht it was interesting that all of them were being treated the same way in the same group whane they were at such different places in their lives.

I told here to think about alcoholics or drug truly is the same thing and no one judges those type addicts by their physical make up.

All of us have mild to major forms of addiction in our lives.....understanding what they are is the challenge.

What obsatcles do you have in your life that hinder you from balance the same balance we discussed the other day.

Balance and moderatin are keys to a happy healthy life.

If you have anything you are addicted to that hinders you from this balance see what you can do to give up some of the control in that area.

If you have any level of addiction control is somewhere in the vicinity.  When youhave addiction issues you tend to have control issues and vice versa so harness those situations and seize the day!

It is all in your "control"! :)

Friday, April 8, 2011 it a look or a feel?

Awesome article in our local paper earlier in the week on fitness being the way you feel and your condition not what you look like.

Many people are stuck in the mode of eyeballing people and assessing their wellness/fitness level.

I am here to tell you this could not be farther from the truth!

I worked out a ton and got my resting heart rate to triathlon athlete status my cardio work outs could not be touched...I lost some strngth but even after two years of hard core working out and a BF in the 9% range I battle cholesterol is a gene.

I can beat it by keeping my good HDL up to off set the ratio but that is what I need to do.

I have seen many folks people would deem chubby or sloppy that have fitness levels of Lance Armstrong it is genetinc and Body Composition......I am a bald man....if I went into a barber and said I want my hair to look like Steven Tyler's they would look at me sideway's as they should.

You can only work with what you got so make your expectations for yourself realistic and better yet don't worry about the judgements others is your wellness think about how you feel not what you look like or what other's think of you!

Thursday, April 7, 2011

The weather is almost here!

We should be just about there gang!

In a few weeks hopefully most of us will be getting through the rainy/snowy damp Spring period!

Once we get to the other side what will you incorporate differently into your daily kids had Spring Break last week and the weather was not good.  The last few days the weather took a turn for the better and my daughter and I got to go outside and throw the softball.

With a weather/seasonal change you need to change your mind set......over the winter if you get down time you probably jump on the computer grab a book or watch TV.

When the weather changes you need to make it a priority to get will take a few weeks to make outdoor activities part of your routine but just like anything else if thattype activity becomes a pririty for you before you know it you will have made a lifestyle change not had a one time occurence.....start thinking about what you will do differently now and when the weather breaks make it a daily priority.

Wednesday, April 6, 2011


Hope everyone is doing well!

I decided to start this blog so I could work with anyone that needed a daily boost! Something to kick start the decision people have made to make things better in their life from some perspective.

It is my hope it is some type of partnership that helps a few people better their lives.

I am committed to jump on once a day barring travel issues etc. to remind people that others are out there fighting the fight every day....I will keep posting random meaningful and at times meaningless posts as long as it takes to help whoever needs it.

Committment is a tough thing in many different areas in life but if we fight through things with others and honor our committments good things will happen.
What committments have you made to yourself and are you sticking with them?

Tuesday, April 5, 2011

Knowledge is Power

I find out very often how little people no about health and fitness.

I know I was one of those folks.......I had discussions with many different people in my travels yesterday....from time on the plane to watching the basketball game last night the discussions were all very interesting....from food choices to activity levels most people don't get how easy little changes can be....the value of fruits and vegetables in your diet if you truly want to maintain or lose important walking while on a conference call instead of sitting around can be.

All these things are very minimal but over the course of a year they are HUGE in relation to weight control and fitness levels!

Portion control...times during the day to eat your sweets or carbs....all these things are incredibly valuable...if you have questions on any of this stuff feel free to ask me or google the topic for some feedback/knowledge.

Sunday, April 3, 2011

Travel Day

I am on a plane all morning tomorrow so I wanted to drop a note this evening and I will try and touch base again Monday afternoon when the dust settles.

This is a good opportunity to address flexibility......when you have travel days and weeks of meetings you have to learn to adapt your schedule and routine as best you can to make the most of your days....long days in airplanes or behind desks need some is always able to be managed you just can't become a victim of the matter what you run into this week stay focused on what you want to achieve personally and professionally......catch you all later!


I talk a lot aout fitness and nutrition........what about happiness?

Yesterday I mentioned moderation and today I wanted to touch on happiness...I believe moderation in everything we do can lead to true happiness.  When we have balance it is much easier to be happy with whatever is going on in our lives.

Think about what makes you truly happy.

I am sure for many of you it could be many different relation to weight loss or gain and fitness I would say the more moderation and just finding a pont or a place that enables you to live life daily in a happy healthy way is the key to anything and everything we do.

I took weight loss and fitness to the extreme....I would have rivaled a world class athlete in my fitness level but I was miserable...I lost 154 lbs and went from 54% Body Fat to 7.8% and I was miserable!

I am so happy right now and I am about 30 lbs heavier and wearing the same pant size that I wore 30 lbs because I found balance and a maintenance point.

Think about your goals in life and what you will be happy with...monetarily...weight level...once you identify those goals than find a good day to day plan and live it!

Let me know if I can halp or you get stuck along the way...that is the point of this blog!

Saturday, April 2, 2011


Anybody out there do it well? Living in or near the middle is amazingly difficult for me!

I usually have speeds of either 10 MPH or 150 MPH I don't tend to function well in the middle.

Whether it be food fitness TV Music relationships work I am either all in and over the top or I get shut off from things.

I believe true health lies in the middle.  When you are in weight loss mode or you need to get working out or maybe you are in incredible debt.....yes the need is probably there to go over the top a little bit and do things in excess.

For true health in a happy healthy life moderation is the key and it can be harder to live in the land of moderation than in the land of extremes.

The land of extremes can hurt you physically and mentally so you have to watch out so you don't become OCD.

The fun message here today is moderation is not only good it can be very healthy!

Has anyone ever to told you just be AVERAGE!  :):)

Maybe we should focus on being a good solid average and we may just like what we find!

Friday, April 1, 2011

Working Out!

Funny but it means so many different things to so many different people it can be pretty funny at times.

Some people getting off the coauch and going upsatirs to bed is a work otheres three hours in the gymis a work out.

All of us have set our own personal bar and now we have to go after it!

I will tell you whether you have your own work out or you are a P90X person...Insanity whatever it is muscle confusion is a big part of success.

As many of you know I am all about interval training and that is what the real deal is changing things up and making sure you are getting your heart rate up for an extended period of time or working out with enough weight to provide real resistance training.

Don't fall into the pattern of I went to the gym therefore I worked out...make sure you are getting a good work out in for you!