Thursday, June 30, 2011

Hold the gravy sauce etc.

It is hard to believe but in many cases things you put on your food have higher calorie counts than the actual food.

You need to take a look at what exactly will be in or on your food......these type things are where society is getting killed on calories.

We are on a very slippery slope when we dont realize whether out to eat or at home we control our must gain knowledge around what you are eating and the frequesncy if you want to succeed!

Wednesday, June 29, 2011

Age Rules!

I am starting to think the death of us is working....the un-ending stress and demands each and every day is really wearing on the work force.

When you have wifi laptops blackberries and all our other wonderful innovations....we become to be engaged in work way too much than we should.

We are being pulled into the 20 hour work day and I am learning the value of the eight hour work day......I am not sure if I have ever had one but my dad has told me about them!

The eight hour work day...what a novel concept...get the things you need done while you were at work and enjoy your family at it possible in this day and age?

I am not sure it is achievable in this day and age but we need to bring it back!

I am starting to think the death of us will be the 24 hour work day we need to learn to un plug disconnect...whatever it takes to chill out...the value of a few hours of relaxation daily are immeasurable so carve out the time!

Tuesday, June 28, 2011

Be willing to listen

I was in some great conversation at my daughter's softball game tonight.

It came to my attention that many of us think we know best...yes I believe it is our nature!

We have to learn that if we are willing to listen to others we can learn invaluable lessons about life, food, fitness....just about everything.

If you take the time to listen to others in regard to food choices you are making or fitness routines you are trying....a few little changes or tweaks could change your life.

A few simple examples.....fruit....all of us would say is good for us....not if your blood sugar levels are not all statements can be taken at face value.....situations for all of us can make a big difference.....your levels...all those things can come into play so be willing to listen!


Another old fashioned activity that can be enjoyed from young ages up through pretty old have picnic, rec and power levels so there is fun for everyone when you get into volleyball.

I was on one fo the first guy's teams back in the mid 80's and then played club in college...I have always enjoyed the sport.

My daughter is 9 and my son is 13 we were out hitting the ball around in the yard last night and I realized what a great family acitivity it canbe at all ages.

If you enjoy volleyball or basketball or golf realize they are activities and enjoy your activity time....nothing wrong with that!

Monday, June 27, 2011

Old Fashioned Activity

I think in this day and age of counting claories and getting in X amount of minutes on the tread mill or in the gym we underestimate the value of a good old fashioned active life.

I had a great weekend in between all the reports I was banging through for work!

I took the family to an amusement park, we hiked in the metro park, played volleyball with my daughter, cut the lawn, walked the dogs.

I am not saying that the treadmill and all the other things we do are not important but I am trying to put it all in context....those things are not needed nearly as much if you stay acitve when you can.

There are so many things you can do with family and friends that you will truly enjoy instead of trudging away on equipment in the basement or at a gym.

Those things are needed if they are all you have time for but if you can get some good old fashioned activity going do it you will thank yourself!

Sunday, June 26, 2011

Are you cold or hot?

It is summer and that means many different things to many different people...when I was heavy I remember how I hated the summer the humidity....I just dripped sweat if I sat outside let alone if I did anything!

As the weight came off and my body transformed it has become very different....I enjoy the outdoors and many nice summer days I am cool.

Yesterday I had my kids down at the park and we were skipping rocks by a little river.

It is the end of June and we had sweatshirts and pull overs on in the middle of the day....very odd!

We started talking about the difference in being cold and hot and my son said dad it is good to be cold.....I said...what do you mean...he said when you are cold you are speeding up your metabolism when you are warm it slows down.

Now I know that it is very good to drink ice cold drinks as your body expends energy to warm the liquid which jump starts your metabolism but I had not thought about the concept in a broader sense until he brought that up with me we go through the summer and we go from hot to cold with air conditioners cranking...remember their can be a weight loss benefint to be cold!  :)

Saturday, June 25, 2011

What a day!

Things can change in a blink of an eye so live every moment to the fullest!

Had a great time with the family at Cedar Point yesterday...a cold rainy day in June does wonders for attendance...we had fun as the weather kept the folks without season passes away so we rode the big rides with no lines....the weather wasn't great so we headed home a bit early to grab dinner.

We got home and 10 minutes later the neighbor girls were frantically ringing our door bell as they had found their mother passed out on the laundry room wife ran over to assist and she stabilized and was taken to ER.

She was admitted and still is in there...our neighbor is young and these types of things really check out what you are made of!

I am only sharing the story so you all can take inventory again and remember what is truly iportant to you day in and day out.

Whatever that is for you live life as the story I shared with you can make you realize things change quickly!

Thursday, June 23, 2011

Good News

Hoping to enjoy a day off with the family so here is an early Friday message!

We got some good news...poor choices not aging pack on the pounds so we do have hope!  :)

Women's weight begins to decrease on average every decade when they hit the 60's and men's weight decreases on average when they hit 50!

Only seven more years for me.

I thought this was an interesting finding that as you get older yor weight should decrease...this makes sense as one assume's there would be less activity which should decrease the need for calorie intake.

That being said it is your call as to whether you indulge in food or lay off when you aren't hungry.

For men the highest average is 202 between age 40-49 and for women it is 172 between 50-59.

This is good news you can't control your age so it is good thatthe weight comes do control your choices!

Trick Question!

Yesterday I kind of threw a tick question at you!

I hope you were able to take one of the tests I put on the site yesterday.

As you all know I lead a pretty healthy life....I eat right most of the time and I try and stay active.  I am 43 years old and on most of the tests I ranged from 95-100 in longevity.

What does that mean?

It means one thing I lead a healthy happy life this minute I am making good decisions and I have set myself up for a long life if I continue down this does not mean that is a guarantee.  I can head down the highway today to a sales call and something could happen that could alter that number.....who knows in a few months I could say I miss my half dozen donuts a day or I want back  on the box of cookie in an evening diet and the number can be impacted.

I guess my point is that this is a great tool but at the end of the day it is information to either validate what you are doing to project a long life expectancy or it is a wake up call for you....either way it is information and now you can make decisions that can make things better...stay the same or head right down the wrong road!

Wednesday, June 22, 2011

What is your longevity?

I came across some fun tools/test while flying back from Dallas yeaterday....have some fun with these...they are only random but they are fun to use!

Hope you all get some good news or gain some focus back after you try these out!

Tuesday, June 21, 2011

All Around Us

I read an interesting statistic yesterday.

In 1946 the average american ate 23 lbs of ice cream...this dropped to 18 lbs in 1968 and 13 lbs in 2008.

You look at those numbers...does this mean we all eat less dessert now than in the 40's?  I think not!

As I discussed this with some friends last night we talked about all the different food options that are out there every day......everywhere you turn there are different creations of doughnuts or cookies milkshakes or blizzards.....if you think of it someone is making it....from chocolate covered bacon to bacon sundae's!

It is tougher now than any other time in history to stick with a plan if you are trying to cut back on sweets.

Statistics and stories like the one I brought out above in relation to ice cream can be interpreted in any manner people would like I look at it and say that is over a lb a month of ice cream on average so it is alot per person monthly when you think about it!  The decrease......all it means to me is there are probably a ton more different types of treats being consumed now than the few options they had back in the 40's.

Sunday, June 19, 2011

Off Load

Early flight so I am posting early for Monday....

This is the last entry on being overwhelmed...I have discussed the physical and the mental piece of this.

Now that I have shed some light on those sides of the situation something to think about is off loading some of your issues.

Sometimes we take on more than we can handle and the feeling of being overwhelmed is real.

Keep in mind that physically and metally there is only so much you can handle.....if you mix in walking and working through things mentally and you just can't shake it....take a deeper may just have too much on your plate.

If this is the case think about shifting some things to someone you trust or work with a group of people close to you and try and off load some responsibility.

You never know what the right mix is until you try out a few things.

Physical relief!

When you feel overwhelmed a good bit of it is mental and we discussed that yesterday.....along with the mental stree there can be ways to relieve yourslef physically as well.

Many people turn to different forms of exercise when feeling overwhelmed.

I mentioned a few days ago that a long walk helps me in both areas...I get the physical release with the activity and it gives me time to address the mental side of the issue.

I have found a great mind clearing walk to help me a ton as I get into situations where I need help when feeling overwhelmed!

A quick shout out to all the Father's out there.......keep in mind that a father is simply a declaration on a piece of paper but a DAD is something we all hope we have had and relish if we did.....for those of us with kids we need to pray every day that they allow us to be there dad's and stick as close as we can!

Saturday, June 18, 2011


When feeling overwhelmed many times it is because we have taken the burden on of things we just can't impact or control.

Next time you are feeling overwhelmed think about what you can impact.....there are only so many things you can have an impact on or that you have any control over.

If you think about the feelings you are having and then you examine what you can do about it you will be amazed at how quickly you will feel relief.

Our nature is to want to control and help and when we can't have an impact on things stress builds and the feeling of being overwhelmed can becoame very heavy.

Map out what you can and can't impact and it will help you gain control and peace of mind.

Friday, June 17, 2011


I have five HUGE reports due the end of next week...two overnight travel days next week and I feel a bit overwhelmed!

Father's Day should be real relaxing!  :):)

What do you do when overwhelmed?

I have had many out lets over the tantrum's.

All of them work in their own way temporarily.

Of late I have found good relaxing walks where I work through the situation mentally and try and put a plan of attack or strtegy in place have really worked.

What do you a comment if you have a winner.....I will try and add some tactics over the next few days!

Thursday, June 16, 2011

Don't forget the easy stuff!

There was a really cool poll out a few days ago and it was in relation to the ways people keep fit in an average week.

Walking 63%
Gardening or Yard Work  28%
Weight Lifting or Strength Training 28%
Jogging or Running 23%
Aerobics 16%

I only wanted to get this out there to make sure you all realize that many day to day productive activities can be part of a fitness routine.

In this day and age working on the phone or doing things around the house are so common place if you focus on walking as you do these things you can really get extra activity in your day without carving out a ton of gym time!

Keep it in mind as you think through your day think of ways you can use time in your day to get a bonus work out in!

Tuesday, June 14, 2011

What does normal look like?

I seem to be on an evening cycle with the posts now!

People are always trying to lose weight or working to maintain some even want to gain.  Do you ever ask yourself when you are just there?  When can you just do what you do every day and not think about losing or maintaining.....kind of like when you were 12 and there weren't enough Little Debbie's to fill you up but your weight stayed the same.

Age seems to make a difference in we get older there is never just a normal day.

If you live by the 80-20 rule I believe you can get to normal.....if you make a lifestyle that you enjoy that is mostly good decisions that you like to live with you will be fine.

Normal is easier to achieve than we think if you make lifestyle changes that you can live with instead of Nazi type dieting restrictions.

Those are for the birds stick with things you can live with and start to enjoy normal!

Monday, June 13, 2011

Get a Good Sweat Going!

I have some early travel in the morning so i wanted to get a post in now.

I was talking with some people today about how to judge theri daily level of activity.

It is a very hard topic because it is so specific to each individual.

Sedentary to me could be Highly Active to another.

Vigorous Activity to me could be nothing to someone else.

I try and go by these few rules....if you break a good sweat you are getting a work out in usually.  If you can get the sweat going and sustain it for 20 minutes on a minimum you are golden.  Some people are not as apt to that case monitor your cardiovascular conditioning by how fastyou can walk, ride a bike or run and still carry on a conversation....I would argue it is not a real good work out until you have a hard time with conversation.

Two rules to look at...are you breaking a sweat and is it easy for you to conversate?

Think about where you are in this equation and it will help you figure out whether or not you are getting in good work outs.

Week at a Glance

When I hear this term I think about what I have to do for my job...what does my week look like!  What do I need to accomplish and do?

What will I need to be present at or turn in!

A few weeks ago I decided to a look at it a little different.....I have a professional week at a glance but what does my personal week at a galnce look like.

I know where I have to be and what I need to do but what are my weekly make my life better and maybe to make an impact on other's?

I have tried to set goals in writing for my 90 year old Aunt on Wednesday to encourage her.....check in with my troubled nephew on Thursday and let him know I am here to talk...things of that nature.

Think about a different perspective on your week at a may be very refreshing for you!

Sunday, June 12, 2011

Public Service Announcement

This is just a freindly reminder but if it helps one person it will be well worth it!

As many of you know we lost my brother in law to a rare form of skin cancer a few years back.  He was diagnosed at 30 and passed away at 37.

Yesterday the relay for life took place in the city where I daughter and I spent time there as it is a battle against cancer and I will take up that fight any chance I get.  They had many different screening opportunities there from Blood Pressur to BMI.

If my brother in law would have checked in on the growth that turned out to be a tumor a lot earlier who knows where he would be today but when we are single males in our 20's we are invincible!

We are never invincible gang so make sure you are getting your check ups and screenings when you need seems simple but when you don't make time for those things you may find out too late that a little bit of time could have saved your life!

Friday, June 10, 2011

Cheat Day's

There are many thoughts on the topic of cheat day's!

Some talk about cheat day's others discuss cheat meals and still other's take entire weeks off their diet and routines.

I don't know what the right answer is on this topic but I do not without a cheat meal or day or just enjoying a desert you will go nuts and fall of your need to enjoy yourself and indulge at times.....a big meal is best as it actually spikes your metabolism.  Doing it weekly is good at a minimum.

I wanted to discuss this on a Friday so you all can enjoy a good Friday night or something on the weekend.

Believe it or not there are actually physical benefits to the cheat philosophy in terms of your metabolism so go enjoy yourself!

Thursday, June 9, 2011


I think the carb thing can be the most disputed topic in weight loss/maintenance conversations.

Simple carb's can be a very tricky subject and I would tell you complex carb's are a a necesstiy to healthy lifestyle's.

Question: What Are Complex Carbohydrates?
I don't understand what complex carbohydrates are. Can you explain what they are please?
Answer: Complex carbohydrates are chains of three or more single sugar molecules linked together. Long chains of sugar molecules called starches serve as a storage form of energy in plants and when you eat those plants, your body breaks down the carbohydrates for your own energy needs. Another form of complex carbohydrate called cellulose forms the structural components that give plants their shape, and is a main component of dietary fiber. Foods with large amounts of complex carbohydrates include legumes, starchy vegetables like potatoes and corn, rice and grain products. Other vegetables such as green beans, broccoli and spinach contain less starch, but they have more fiber.
Complex carbohydrates should supply about half the calories in your diet; however, the best complex carbohydrates come from legumes, vegetables, breads, pasta and cereals. Choose 100% whole wheat or 100% whole grain brad cereal and pasta products over refined flour products because they contain more fiber. The extra fiber slows down the absorption of the carbohydrates so you feel full longer and be less likely to over-eat throughout the day.

As you can see the words-NO CARB DIET-can generally be misconstrued....I would argue there is no such diet but you want to watch the simple carb's.

Tuesday, June 7, 2011

Stop and smell the roses

I had a good friend and team member tell me a few years ago we all really should stop and smell the roses.....the kicker was that he had been diagnosed with terminal brain cancer and he only had a few weeks left to live.

I had heard the statement many times but it took on a whole new meaning when I heard it from this gentlemen.

We all get so caught up in the whirlwind each day that is our life!

we have to remember that it is OK and healthy to hit pause when things get real hectic and enjoy and explore things that are around us.

As you head through a crazy day and the BP begins to rise remember it is OK to slow things will help you tremendously!

Be true to yourself and others!

How many times have we heard honesty is the best policy......I watched the situation evolve with the NJ Representative last night and the words never rang more true.

You can start making marginal comments that turn to lies and before you know it you are living the lies.

The words that come out of your mouth can lead to a very slippery slope.  I was watching the Adam Sandler movie Go with it! on a flight last week and it was extremely funny but when you analyzed the concept a bit disturbing.

Many of us stretch the truth and before we know it we believe what we have need to guard what you except as truth and really guard the words that come out of your mouth....people ruin their lives and the lives of people they love when they start to let the truth slip away.

Monday, June 6, 2011


Sorry I was tardy today!

Travel day my friends!

Hope you all had a great weekend...I also hope you took me up on my is amazing what happens in other peoples lives and then yours when you go out of your way to make a difference.

We all have it in us we just need to think about it and do it.......I hope all of you took me up on my challenge.....OK maybe half of you....if that happened there will be many awesome stories you just need to put yourself to the side and think about a few others...if you take action on what you intend to do the change in others lives will be very impactful.

Sunday, June 5, 2011

Today is the Day!

It is the first Sunday in June!

What the heck....every now and agian on this site I challenge you to a task.

Taday is another one of those days!

Whether you are reading this with the morning paper or it is Sunday evening and you are un the next 24 hours how can you make an impact on someone else.

It does not have to be a big thing just think of a way that out of the blue you can make an impact on someone in your life, positively, that may not be expecting it......make a difference.

If you think about this and get creative it could be a game changer in any relationship or prospective could be someone randaom in your life that 20 years from now you will hear how a little thing made a HUGE difference in their life.

Give it a may like it!

Saturday, June 4, 2011


We all have them ans some are in the proper place others are a bit out of whack.

Take a few moments to think about your priorities this weekend.

When you really think about them are you spot on with your alignment or are there a few things out of line?

After you take a quick inventory think about how you can realign your priorities if they are out of line.  Sometimes we are too close to a situation and we are blinded a bit by what we think is in important vs what should be important....all of us can do a better job with the true necessities and things of importance vs what we think will make a difference.

Enjoy your homework for the weekend!

Friday, June 3, 2011

Without Integrity

It all goes away pretty quickly.

This has been a VERY big point of discussion in the State of Ohio this week.  With all the issues at Ohio State there are many things that have been learned.

You have a very well respected coach who's legacy has been tarnished by a few decisions he made and a tremendous athlete who's future is in peril because of some dumb decisions.

This all tells us that we must walk the is much more important to walk the walk than to talk the talk....think about your actions ona daily basis and decide if what you are doing will stand up in the court of common interest.

A few bad decisions can be costly to your matter WHO you are!

Thursday, June 2, 2011

Not Fair

Many studies are starting to come out that speak directly to the fact that obesity is related to genetics.  I have always thought this was the case as it is with cholesterol and a few other wonderful things you can be born with.

All this being said if you sit and eat two boxes of Krispy Kreme donuts it doesn't matter what the genetic composition is of your makeup you are going to be in trouble!

The study simply implies that people can be pre disposed to a tendency....this does not mean you have to let that tendency take control of you.  trust me I am in the pre disposed group and I fought is a struggle every day but so far i am winning the battle.

I liken this situation to wealth....many people are born into a welathy family.....this gives you a distinct advantage over people that are not born into wealthy families when it comes to your financial future....that being said it is still up to you as to how you go through life....very much the same with obesity.

Life is not fair......hope I didn't break that to you just now!

You will make or break yourself so don't look at things as unfair and give in....fight the good fight as best you can and all will be well!

Wednesday, June 1, 2011

Money can buy happiness!

What did he just say?

Yes I said money can buy we head into summer and many people take vacations I thought I would share this new finding.

If you are looking for a car or a new electronic gadget....the money involved there probably isn't going to buy happiness......when you purchase or spend money on things you will usually at some point need a replacement and there is always buyer's remorse or the product defaulting.

Where money may be able to buy happiness is when it is spent on an event or vacation with family or friends...these things are going to make memories and are very important to us.

This goes to show that you don't need to stress over thngs ....... put money and efforts into going places and doing things with people that mean a lot to you....those experiences will create lasting memories.

See I wasn't as crazy as you expected!