Monday, May 30, 2011

Little things matter!

Early flight in the AM so I wanted to send a quick note!

I have always said people would be amazed at how the little things like walking or standing while on the phone can make a difference.

I read a great article today, a local company gives employees an option to use desks that are retrofitted for the employee to stand!

The findings around the offering are not just what it does for the metabolism but the increased percentage of Type 2 diabetes for people that sit more than two hours at a time in the office.

These findings are amazing but they should help encourage you to get creative in your work habits.

I have always encouraged people to stand up or walk a bit when you are working on tasks that don't tether you to a computer...go out of your way daily to move a bit can help you in many different areas of your life!

Happy Memorial Day!

Today is one of those days that we have cook outs and gatherings and we sometimes busy ourselves right past the meaning of the day.

Take a few moments today to truly be thankful for the men and women in our armed forces....what a blessing to live in this Country and have these people that have gone before us and that work so diligently today to gain and protect our is a blessing to have men and women that will sacrifice so much for people they know so little about.

On this Memorial Day go out of your way to think about why we celebrate this day!

Sunday, May 29, 2011


Yesterday I spoke about doing things for yourself in the context of that not always being a selfish thing but in actuality a healthy thing for others!

I want to go a bit farther on that....many of you know that I dropped 154 lbs.....I did it because I wanted to spend a happy healthy long life with my wonderful family.

My goal and mission was to get healthy so I could be around longer for my family.  In order to do that for my family I needed to take some "Tom" time to get healthy and fit.  I got to a point where I was very healthy and fit physically but I continued to work out early in the mornign instead of having breakfast with my kids or later in the evening instead of reading a book with my daughter.

I had to look at myself and realize that "Tom" time was needed daily to keep the gaol alive of being here long term for my family and that time daily was good.

Once I was taking too much time away from my family it became selfish and it was not helping to achieve the goal I had set....after I reigned that back thngs have been very balanced and I feel positive about the outcomes.

Set a good healthy goal make sure it makes sense and then realize any time away from friends or family to accomplish that task is fair....anything overboard can be a bit selfish....hope that helps clarify my thoughts.

Saturday, May 28, 2011

How are you doing?

Many times we get real focused on all the things going on around us.  We think alot about how things are affecting those in and around us....when things get crazy with others it can be hard to remember that we need to keep a temperature check on ourselves as well.

If you really want to be able to help others you have to always make sure you are keeping yourself in check.

It is kind of like the concept on the airplane when they tell you to get yourself oxygen before the kids you might be flying with.....everything within us tells us that seems out of whack.  It makes sense can't help anyone else if you are laying on the floor.

I encourage you to make sure you are doing what it takes to keep yourself mentally and emotionally fit along with you physical fitness...very hard to get all aligned but if you try to keep those three things in line you should see trmendous results.

Stay balanced and remember it is not selfish to make sure you are OK!

Friday, May 27, 2011

Technology/Process Improvement

What is it doing to our waistlines?

Today we burn 120-140 fewer calories daily than in the 60's.

Men 142
Women 124

Most of this is because of our lower activity and process improvement has taken a lot of the activity out of our day to day efforts....compound that with us eating more and then it isn't real tough to figure out the obesity it?

Obesity in adults is at 30% and it was 13% in the 60's.

This is shocking but there is a simple a little less and move a little more...that change is all you need to implement....don't make it a bigger deal than it is just get moving....walk while you talk on the phone....change things up it will make a difference.

Thursday, May 26, 2011


What would life be like if we really focused on things that were in our control?

I firmly believe if we could all take a step back and just deal with things we can directly control we would be much happier and productive.

My son is an over that from his mom!  :):)

He wants everything to be in order and directions to be followed.....he gets incredibly frustrated when other kids don't listen and they disobey.  This is an admirable trait but one that I told him will drive him is great to want everyone to do the right thing it is also great to want order, peace harmony etc.

It is not is not who we are as a Country or what we will ever be.

You can control what you can control whether you listen or can control the type of example you are but you really can't control what anyone else does.

He is fighting this battle every day....I am learning from him and I am very proud of him but it helps me remember each day that we can only control the controllables.

Focus on what is inyour control today and I bet you feel great at the end of the day!

Wednesday, May 25, 2011

The Scale Part Deux

Funny that I brought up the scale discussion yesterday.

We had a birthday party here last night for my son and as we all started eating cake we got into discussion about diet and weight etc.

It was a very interesting discussion in that all people seem to have a bit of a different take.

As I asked a few open ended questions I found it very interesting that most people in the discussion felt that it all kind of is what it is and the number on the scale truly represented where they were going forward.

It made people feel good to know that they were at a certain number....the next three weeks the numbers and habits were irrelevant as long as they felt good for a few days all was well.

This was a real interesting discussion in that parts of it are incredibly true and other parts are a bit unfounded.

It is true that if you live and eat well for a week and then get on the scale you will or should feel pretty good about whatever number you still need to take into account what you were doing for three weeks before you started living well...there needs to be balance.

I was 288 lbs and on cholesterol meds...I used to go in for my check up get the OK on cholesterol and head right to Buffalo Wild Wings for a dozen wings and a basket of buffalo chips with cheese....afterall I had just gone to the Dr. and my cholesterol was OK...who cared if I was 288 lbs 54% body fat and on cholesterol meds I was OK at the Dr. so I could do whatever I want...I was superman.

Took me awhile to learn that I had to clean up my lifestyle and not just behave when I was headin to the Dr. or up for another large situation where I had to behave.

You want to understand the number on the scale long term not just use it as a check in point!

Tuesday, May 24, 2011


Most would agree that monitoring your progress as you try and maintain or lose weight is a must.  If you don't hold yourself accountable...daily or weekly you will have a very hard time as you try and battle through any weight loss program.

The one thing people need to keep in mind is that the weight you see on the scale is exactly that it is the weight your body has nothing to do with your worth as an individual.

These are two very seperate things......the number your body weights may have many repercussions on helth or happiness but it really should only be viewed as a number.

There is nothing involved in that number that has any bearing on your self worth.

The scale is necessary as an accountability partner if you have goals for your weight but you must remember that the number on the scale has NOTHING to do with what you are or who you are as a person!

Monday, May 23, 2011

Satrting a Workout

I read about a new theory over the weekend and I thought I would share!

It is one thing to get motivated enough to workout it is also tough to find the time but once you do many people have a real hard time getting through the workout or cutting things short...maybe going half baked as you get to the end of the workout.

I read about a good suggestion over the weekend....the discussion was on starting your workout with something you like......when you work out the first 10 - 15 minutes are the hardest and then your body kicks you into the zone.

As you set up your work outs this week try and start with the part of your work out you like and see if it makes a difference in getting through your work out at 100% effort!

Saturday, May 21, 2011

Model the Way

In a few short weeks the kids will be out of school and ready to rumble...the streets will be crazy with the kids...Oh those are the old kids sit inside and watch one of 9000 channels or they play on the computer or many of the game systems...what a wonderful world we live in today...for our families friends and all the kids out there we can be examples...who cares if it is a little bit hot outside get out there and do active!

Lead by example gang....there are so many opportunities each and every day to get outside and be active...I love to watch TV and I really love to sit inside and read or go out under a tree and chill.....I am learning that if I will play basketball, golf or running bases maybe even go on a bike ride or hike the kids love it...they have a hard time getting out and doing things on their own but if I will do things with them they are all about it!

This is a different approach but it is a leadership concept that kids or adults can is called modeling the way.....don't talk about things do thing!

Friday, May 20, 2011

Braekfast Tip

Simple and quick tip this morning my friends!

We all know breakfast is a pivotal meal in the battle to stay must make it a priority.

Another layer to this is what are you eating for breakfast?

A study just showed if you eat protein at breakfast the chance of weight gain decreases....45%!

That is a BIG number so think about your food groups in the morning......mix in some egg whites or some Greek Yogurt...load up on some protein as you fight the good fight every day!

Hope you are all having an awesome week....let me know how things are going!

Thursday, May 19, 2011

Mama said there would be days like this!

I was talking to a guy at the table next to me at breakfast this morning....he was all bummed out...he is on the road three nights a week and when he is on the road he likes to work out...he said he went to the gym at 6 this morning and after 5 minutes he went back to the room he wasn't into it.

I tried to encourage him and let him know that the body and mind will let you know what you should be doing.....sometimes you have to ignore the excuses or the lack of drive but if you are pretty disciplined every now and again you just need the rest!

I told him not to get down just enjoy the morning and get ready for the day.

The gym will always be there.

We are all human and things happen....on days when the motivation level is sapped try and do something productive you a good developmental book or spend time talking with a friend...balance is the key in life so work to balance self betterment.....relationships or whatever you need to?

At the end of the day it is all good if you work to enhance positives in your life!

Wednesday, May 18, 2011

What are your challenges?

I came across a very interesting article yesterday!

over 3,607 people were interviewed on their biggest challenges to healthy eating, the results:

48%     Drinking Enough Water
48%     Too Much Junk Food
42%     Overeating/Portion Size
39%     Affording Healthy Food
35%     Emotional Eating
34%     Poor Willpower

Yes the people questioned could answer more yes to more than one topic.

What would your reasons be?

The cost is a major factor to is hard to believe tha in a society that says it wants to drive off obesity...everywhere we go and everywhere we look it is the affordable option to eat crappy.

Whether it is the grocery store fast food or sit down restaurants the budget conscious person is going to be stretched to make the right/healthy decision.

It kind of is a no win situation.  The other examples are all very good and realistic.....many many people I talk to each week point out the issue of emotional eating.....I never realized what a big deal that one was until recently....I hope these were some good examples as you continue to take inventory on your situation!

Tuesday, May 17, 2011

Make your own luck!

Tonight my beloved Cleveland Cavalier's try and get the first pick in the NBA Draft through the lottery.  It is very hard to make your own luck in a lottery but in most things in life it truly isn't luck it is putting yourself in a good position to have good things happen to you!

Think about it....many times we tell people they are lucky or it appears people are lucky but more times than not people make there own luck.

You need to work hard every day to be in the right place at the right time for good things to happen.

I have told many people I have worked with over the years that luck won't usually find you when you are sleeping an extra few hours in the morning or sitting on the couch watching your third hour of TV in the evening.

If you get out and do things meet people find new interests there is a much better probability that good things will follow.

As you go through the next few days and good things happen think about what you did to put yourself in that position...if you feel like a dark cloud is following feel like Shleprock on the Flintstones....think about what you could have done to change your luck!

Tonight I will watch as the ping pong balls bounce is a very helpless situation but whoever wins the first pick is the benefactor of soon as the picks are slotted a sauvy owner of another team will be working to make their own luck when the draft starts!

Just because luck will fall upon someone when they are assigned the first pick it does not mean luck will ensue when the draft starts...I would argue the executive team of an NBA franchise that works the hardest to make the best pick in the draft could have pick number 1 or pick number 18 but their hard work will have made them lucky in other's perception....reality they made their own luck!

Monday, May 16, 2011


We have not heard that word much in this the Charlie Sheen era!

I was coaching a second and third grade soccer team Saturday morning in a community league that my daughter plays in.

In this league they are trying to get kids involved and the focus is on development so there is no score.  That being said there may not be a score but everyone pays attention to the goals that are scored.

I struggle with both sides of this....I am a competitor so I want to keep score and win at everything...I also understand the importance of the young psyche and the need for development.  I get a kick out of the parents keeping score and pushing it on the kids.....everyone wants to know who is winning and for all the years I have coached kids in these type leagues I tell them if they are trying and they are having fun they are winning.  I know far too well if I played to win by the number of goals we outscored the others by we would need to understand the goal and the measurement for a true win....if the goal is development of kids and I use my best kids to win by 12 goals and I don't develop the other children did I win?

Thnk about your life...many things we do to "win" daily may not get us to our ultimate goal....try and figure out what define's winning in your life and mirror your day to day actions to those activities.

You may be real surprised at how things start to go for you if you take this approach!

Good Luck!

Sunday, May 15, 2011

Saved By The Bell

Yes my last name is Slater and for those of you saved by the bell fans I have taken the Mario Lopez jokes straight to the head....the cute jock was always a part of ribbing me the balding over weight guy!

I always wondered if the stars would align one day and I believe they have.....Lopez has a book out and he has been doing interviews...he is very into fitness and his family so I feel we finally have something in common.

I was watching him on a show last night and he made some great points that I firmly believe is accountability and having a person or people in your life to keep you physically and emotionally in check.  The other point was the importance of family togetherness...whether it be for meals or other times during the day there is a real value that can't be substituted for family togetherness.....the last point was around diet....throw the word out make good healthy changes and decisions...a diet is temporary don't diet make good healthy changes you can live with.

Sorry about the delay on the post today the system is bogged down.

Saturday, May 14, 2011

I mssed you all!

In case you did not know blogger was unavailable for posts the last few days.

Two days went by that I could not did you all do while I was you stay with your plan....were you checking the site to see if I had updates or to stick with a routine?

I hope you all stuck with was a real life example of what you need to do when plans change at the last minute!

A few days back I was talking about the weather and how great it has been to get outdoors...right about then the rain started and I don't think it has stopped!

The morning blogger went down I was going to post a very simple nice to someone today!

Many days we are all probably nice to many people as hopefully that is who and what we are as people.

My challenge was to go out of the way to be nice to someone.  It is amazing in this day and age of hurry hurry hurry and don't let anything get in your way how far a random act of kindness can go.

Give it a try this afternoon and see how it makes you feel!

Wednesday, May 11, 2011

Drive Dedication Committment

Amazing how many discussions and topics can bring us back to this!

I was reading an article on age and exercise....they were explaining that exercise is the true fountain of youth....many people over the age of 67 were interviewed for the piece and the underlying theme was was not about just staying active it was about being dedicated to an active lifestyle to stay happy and healthy.  It discussed emotional and physical benefits.

The best story was about an 86 year old gentlemen.  He has always been very active and he was an avid runner through his 60's.  He got to a point in his 70's that he went to the bike and walking.  Now he walks alot he walks 2 miles a day five days a week and does resistance training the other two.

The actual activity is not the amazing thing in this story the dedication is!  He walks every day and works out on his scheduled days regardless of weather or schedule....he has found ways to stay focused and not miss a work out.

Even if it is raining or freezing cold he has found places he can walk indoors to cover his two miles.

These are the things that differentiate people.....very easy on a cruddy day to bag the routine but if you are truly dedicated and committed you will stick with your routine no matter make it a priority!

This gentlemen referenced above recently had a check up with his doctor and the doctor told him he had a good forty years left if he kept up the wlaking and stayed do the math.

Tuesday, May 10, 2011

24 hours

Someone was busting my chops the other day and saying how can you say 24 hours to success!

I stand by the claim....I may even go to 1 hour or a 1/2 hour...the deal is that it is all a mind make take you two minutes to mentally decide your pursuit...the hard work comes after but once you make a decision to go after a are either the type of person that will put a plan in place to achieve the goal or you will make excuses and quit before you even really make a dent in the end result!

My wife is a great example...when she decides on a pursuit it is done the minute she sets the goal...may take a few weeks or a few years to get to the end result but she will succeed.

Set your goals and be realistic on a time frame....nothing more frustrating than setting goals with unrealistic expecatations in regard to fair give yourself a chance and most importantly make the decision to go after something and then stick with it!

You to can achieve your goals in minutes...just be strong between the ears and have heart!  :)

Monday, May 9, 2011


I am located in Ohio and we have not had sunshine in the last month let alone warm temperatures!

Leave it to Mother's Day to bring the wonderful weather and it was deserved by our Mother's that is for sure!

What a difference the weather can make in our lives physically and emotionally!  As we all head through the cold dark winter months and the damp cool Spring months we forget the value of sunshine and good weather.

Whether you have conference calls for work or errands to run walk a little extra get outside and do something...gas prices are way to high to drive all over the place jump on your bike or walk some places you never have in the past it can be very rewarding and it can change your life.

Anice walk outside is great for thinking or talking on the phone......utilize the weather to make yourself happier and healthier!

Sunday, May 8, 2011

Happy Mother's Day/Birthday!

This is a very special day and I will keep it short and sweet!

HAPPY MOTHER"S DAY to all the mother's out there.

My mom gave up a ton for me throughout my life and I will always value that more than she will ever know...odds are good without her sacrifice I would not have the family or the things I have in my life today!  Thank you mom!

I have talked at length about accountability and partnership to truly achieve the goals you have is not only Mother's Day but my wife's birthday also....I wish nothing but the best for her today and always....the whole reason this blog came about was because of my weight loss and life change...without her constant encouragement and support none of it would have happened....I love you very much Stacey and i can never thank you enough....I wish nothing but the best for you and our family you are an amazing mom..Happy Mother's Day and Happy Birthday!


Saturday, May 7, 2011

Happy Birthday Jamie!

I set my post up yesterday for the discussion today!

For those of you that don't know my story....Jamie is my brother in is the third celebration of his graduation to glory!  He battled cancer for seven years and graduated to glory a few years back!  We love you and miss you Jamie but we know you are in a place we all long to be!

Yesterday I posted all of the wonderful excuses that were out there in relation to not being able to exercise.  All of them have merit but for me those all went away after I internalized Jamie's battle with cancer.....there was no excuse for Jamie.....he was very sick but he worked every day he could until the final week he spent on this earth....Jamie was not perfect he had many flaws but making excuses was not one of them!

I learned from him more than he will ever know......once I realized that I had people right here on this earth that I live every day for and that I would die for I realized personally and professionally that had to be my motivation.

When I was losing weight I lost focus of that and I took time away from my profession and my family in the name of a good cause....FITNESS!

There is no good or noble cause when the very thing you live for are being compromised by an obsession.

The personal and professional balance piece here is HUGE!

Without balance nothing good can come of most things.  I have been posting a lot about true motivator's in your life and excuses and I have been doing that for a reason.

I hope you all have taken personal inventory and thought through your true motivation in life.  Once that is identified and you temper it with reality in relation to it's true validity you are ready to move on....until the true motivation in your life mirrors your day to day goals and actions you will really frustrate me I am an expert on this one...I learned from some real big mistakes in this area!

On this special day for me I think about Jamie and he is with me every day to help me understand the importance of my family my friends my religion and my loved ones.

Jamie is adriving force in my life and I hope he will always be....that being said I wake up for myself every night and I go to bed every night for myself...all the things in between are my decision and I make them for a reason......Jamie and other influences in my life have helped me mitigate a lot of bad choices I used to make.....the excuses have gone away but it is a challenge each and every day!


Friday, May 6, 2011

Why excercise get's put on the back burner!

I read an interesting article yesterday in relation to why people put off exercise.

1037 adults were polled and they were given 5 reasons that people dont work out they could pick one of them none of them or all of them and here are the results:

No Time available  54%
Lack of Motivation   48%
Weather or Climate   34%
Illness or Injury    32%
Inconvenient Location  11%

Do any of you face these?  I used to use all of them until I realized that excuses are just what they are!  You have to get past excuses and get to the reason you choose to do thing in life!

Look at the excuses and think of any others you are can you get rid of them?

The answer is simple but you have to CHOOSE to do it!

Thursday, May 5, 2011

Wrapping Up

The last few days I have been discussingtrue motivation and the questions around why we really do things.

I hope you have taken the time to think about what really motivates you?  Why do you do the things you do?  If you are trying to lose weight is it about long term health?  Bathing Suit season?  The desire to look better than someone else?

If the motivation is around something that is not a life goal the odds of long lasting success are very slim.

Whatever you are trying to do in life if you set your goals and you are driven by a force that is lasting and a way of making you a better person inside or out you will have tremendous odds of succeeding.  Think about it, if you have a great reason for something you are generally compelled to do it or get it done......if your reason is not so good the failure rate multiplied dramatically.

You need to get up at 6:00 AM to catch a flight to Maui for a two wek vacation or you have to get up at 6:00 AM to watch a Royal Wedding?  Odds are I am up at 5 for the first one and snooze is in the future around option 2.

You have to think about the different options placed in fro of you and why you are trying to accomplish them....when you come to grips with that many things will start to make a lot more sense!

Wednesday, May 4, 2011

Last Example

What is the motivation for eating less?

Many people eat less to lose weight.

That can be a good strategy for quci weight loss if you need to lose a few lbs. I would argue with anyone that would like to listen that long term it is nt a solution.  You should not eat less to lose different ...... eat smaller portions more frequently but eating less on the whole is not a great strategy for losing weight.

You need to be mentally ready to handle challenges in life personally and professionally and you need to know why you are doing things.  If you have  a strategy in place for whatever you need to do  and you understand why you are doing things your success rate will skyrocket!

Whether it is how much money you much weight you want to much you bench is truly about how you get there not the actual accomplishment....stay cognizant of how you get there and the odds of maintaining the result will appreciate tremendously.

If you have ever lost weight think about how it happened?  You don't usually just bump into it...there is usually a strategy or effort behind the loss.....if you think about that in anything you want to do in life you will get results...think about why you are doing things going forward and make sure the motivation is one that can be sustained long term.

Monday, May 2, 2011

Example Number 2!

This is an early post for Tuesday as I will be travelling early in the AM.

Yesterday I shared the biggest issue I had faced in my weight loss was around doing things in the name of a better family life when I was really stealing time from my family with my fitness obsession!

The second thing I ran into was my assault on weight training and cardio in the name of losing weight and getting stronger...that was my theory but in reality I was depletig my muscle mass by working out to hard...I wanted to keep driving the number down on the scale and I did not realize I was shredding the muscle mass I had left so the more I worked out and ate less the more I was weakening my body instead of making it stronger!

This was another great example of telling myself I was doig the right thing when in fact I was physically hurting myself in the name of physical fitness!  CRAZY STUFF!

Think about why you are really doing things as I stated a few days ago...understand your driver and you will understand your true desire.

Mine was not to gain weight but I was doing it in the name of bulking up and being fit.

I did not understand that the law of diminshing returns was slowly killing me!

Practice what you preach!

I asked the question that I did yesterday for a reason.

I have had issues in my life in this area many times...over the next few days I will give examples.

All of us can be overtaken with the compulsion to go one way or another it is either 100 MPH or 5 MPH but no easy going.

This is not always a good thing.

I am coming up on the second anniversary of losing my first 100 lbs....I became very altruistic after losing that weigth and I would tell anyone in earshot how I did it for my family...that is where my passion and drive came from but it morphed into a fitness obsession in the name of my took me awhile to realize that I was taking time away from my family by doing what I told everyone I was doing for "them"!

This is why it is very important for all of us to think about why we really do things what is our true driver if it is good and just carry on as you will find balance...if something is off in your motivation check yourself and balance your goals!

Sunday, May 1, 2011

Why do you do the things you do?

This is a deep question for a Sunday morning but what the heck!

Have an extra cup of coffee and thikn this one through!

Have you ever really thought abotu why you are driven to do things?

Excelling in athletics, academics, work?

What are your drivers and why do you do things?

Answers to these type questions can be very simple or extrememly complex.  It is a variable based on the person.  A question in a certain area can be very simple for one of us and a three day session of rationalizing and reasoning to another!

Why do you go to Church?

One person says because that is what my family has always done!  Another person has a life changing story as to what brought them to church and why they still go!

The reason I have brought this up is because you really want to make sure your driving motivation for things makes sense and ultimately that the driver is healthy!

Why do you want to bench press 350 lbs?  Why do you want to lose 100 lbs?  Why do you want to make $150,000 a year?  Why do you want a 4.0 in high school?

All these have a short answer anthen an answer that lies under the surface!

Think about some of these type questions that would be relevant in your life!

I will share a few that I have dealt with over the last few years as we go through this week.....and I will even share my failures around the drivers and motivators so stay tuned.