Wednesday, May 9, 2012


I apologize to anyone that has checked this blog over the last month!  The mother board on my laptop crashed and then I got locked out of the account until this afternoon!  I am so sorry if people have been checking can always send me a note if the site is not updated.

I just had a long discussion with the person at the front desk where I am staying about craving's.  We all have them it really comes down to how do you manage them?

I would tell anyone if you have a craving or a weakness save it for the end of the day and then treat yourself in the area you crave.

If you do it early in the day you will usually lose it and give into temptation in many areas.......if you save your one vice until end of day you can give in go to bed and wake up ready fr the next cycle!

Wednesday, April 11, 2012

No Worries

How many times have we heard that expression!

I believe we really need to take those words to the bank.  So many of us stress over so many things.  If we could just learn not to freak out over things we would all be in much better shape mentally and physically!

I spent an hour on the phone with a friend last night talking them off the ledge.  The reason they were freaked out is that they had lost 23 lbs and on Easter they ate a bunch of candy.  They got so freaked out it really took me an hour to calm them down.

This is crazy...many of us need to realize you sweat the big stuff not the little stuff.

Focus on the issues that matter....a few extra calories in a day or a missed work out are not something to obsess over.  Long term your concern for being in shape or losing weight should have to do with health....if you are always stressed you will have Blood Pressure issues.

If you are always thinking or concerned about what is going in your mouth  you will be intolerable.

This time when I say No Worries I mean it.........let it go!

Tuesday, April 10, 2012


Many of us think that habits have a bad connotation.

I current study showed 40-45% of our daily activities are habits and many are not negative.

The good news is that when you are trying to lose weight or get in shape this study helps.

What this study has identified is that every habit has a trigger and some sort of reward.

Once you identify the trigger that sets a habit and how you feel rewarded you can either keep it up or find a way to remedy the situation if it is a negative habit.

Take a look at your daily drivers and try and figure out what is negative and then work to understand what triggers that behaviour. If you can figure that out you can then work to remedy the issue.

Sunday, April 8, 2012

The Outdoors are Calling

There is one really cool thing when the weather starts to get better.  You can really change up your routine.  It is so nice to have a few minutes and to head outside and do something different.

so many of us get used to the indoors all through the winter.  Now is the time to think about things you can do outdoors this year....BIKE RIDES, GOLF, SWIMMING, HIKING....So many options and such little is your call my friends decide what you want to do with your time and jump in and embrace it!

Saturday, April 7, 2012

Happy Easter!

I need to apologize I was locked out for over a week!  I hope all of you have stayed diligent in your efforts to achieve any and all golas you have!

Tomorrow is Easter and I truly hope all of you get to enjoy time with family friends or both!

Holidays are the best time to take a deep breathe and enjoy yourself!

Tuesday, March 27, 2012

This is hard to believe!

For better health, try standing up more, a new study suggests. Those who spend 11 or more hours a day sitting are 40 percent more likely to die over the next three years regardless of how physically active they are otherwise, researchers say.
Analyzing self-reported data from more than 222,000 people aged 45 and older, Australian researchers found that mortality risks spike after 11 hours of total daily sitting but are still 15 percent higher for those sitting between 8 and 11 hours compared to those sitting fewer than 4 hours per day.
"The evidence on the detrimental health effects of prolonged sitting has been building over the last few years," said study author Hidde van der Ploeg, a senior research fellow at the University of Sydney. "The study stands out because of its large number of participants and the fact that it was one of the first that was able to look at total sitting time. Most of the evidence to date had been on the health risks of prolonged television viewing."
The study is published in the March 26 issue of the Archives of Internal Medicine.
Average adults spend 90 percent of their leisure time sitting down, van der Ploeg said, and fewer than half meet World Health Organization recommendations for 150 minutes of at least moderate-intensity physical activity each week.
The data was collected as part of Australia's 45 and Up Study, a large, ongoing study of healthy aging. Strikingly, the elevated risks for dying from all causes remained even after taking into account participants' physical activity, weight and health status.
Sixty-two percent of participants said they were overweight or obese (a similar proportion to Americans), while nearly 87 percent said they were in good to excellent health, and one-quarter said they spent at least 8 hours each day sitting.
Inactive participants who sat the most had double the risk of dying within three years compared to active people who sat least, van der Ploeg said, and among physically inactive adults, those who sat the most had nearly one-third higher odds of dying than those who sat least.
Because many people must sit for long hours at their jobs, they should make sure a greater portion of their leisure time is spent standing, walking or engaging in other movement, said Dr. Suzanne Steinbaum, director of Women and Heart Disease at Lenox Hill Hospital in New York City and a spokesperson for the American Heart Association.
"Yes, you have to work, but when you go home it's so important you don't go back to sitting in front of the computer or television," Steinbaum said. "After the 8-hour mark, the risks go up exponentially. It's really about what you're doing in your leisure time and making the decision to move."
Several workplaces in Australia are testing sit-stand work stations, van der Ploeg said -- a generally well-received initiative that may be a future option for other offices. "Try ways to break up your sitting and add in more standing or walking where possible," she suggested.
While the study uncovered an association between total sitting hours and death risk, it did not prove a cause-and-effect relationship.
The study was limited by the relatively short follow-up period of less than three years, experts said, which may have obscured undiagnosed health problems among participants that could have led to earlier death. Dr. David Friedman, chief of heart failure services at North Shore Plainview Hospital in Plainview, N.Y., said those who sit longer "tend to be sicker, have obesity issues and cardiovascular problems. Perhaps they're less ambulatory in the first place."
Van der Ploeg acknowledged these limitations and said more studies will need to replicate the findings and focus more on sitting's influence on developing conditions such as diabetes, cancer and heart disease.
"Studies that measure sitting time with activity monitors instead of questionnaires will also help build the evidence base," she said. "All these studies will further inform us of the exact relationship between sitting and health conditions, which ultimately will result in public health recommendations like we already have for physical activity."

Monday, March 26, 2012


Lent means many thing to many people.

I have never been of the belief that I give up something for a short period of time.

I have always been an all or nothing kind of fellow.

Through this season that so many people sacrifice I have done some mental exercise.

I have tried to think about things that are going on in my life and I have tried to really decipher for myself what is part of my life that makes me a better person and what might make me a bit more of a challenge.

As I have thought about this stuff over the last few weeks one thing that I have really tried to focus on is the need to be kind to others not select others but everyone.

As I have come to this realization it has been very interesting to encounter new challenges daily.

If you are tired of physically challenging yourself try on a few mental challenges as you head through the week!

Saturday, March 24, 2012


Many people fear the weekend as bad food choices and temptations can become strong encounters.  I would say if you are looking at the weekend in this manner just flip your thought process.

You should have the most control over your time and choices on the weekend.  You need to remember socializing getting together with family and friends can have less to do with eating and drinking and more to do with visiting and spending quality time.

Shift your focus and things will fall into place for you!

Thursday, March 22, 2012

Eat Less More Often

If you are stuck in weight loss or weight gain mode think about the intervals and quantities at which you eat.  Eating small portions every two hours is great.  When you starve yourself you will slow down your metabolism.  If you choose to eat frequently you will need to remember that every meal does not need to be ginormous.

Eat enough to get you to your next snack or meal.  If you eat every few hours you will be amazed at what you can get by eating for a meal.

Tuesday, March 20, 2012

When to work out?

There is a HUGE difference whether you are doing cardio or strngth training and whether you are trying to lose weight or bulk up.

Anyone that tries to tell yo one size fits all is blowing smoke.

Here are a few things to think about.

If you want to lose fat work out on an empty stomach as the cardio work out will go riht after your fat.  If you are trying to bulk up eat before you do cardio so you don't eat away muscle with your workout.

If you are strngth training make sure you are eating enough prtein to build and grow the muscle you are breaking down.

Wednesday, March 14, 2012


What is the key to a good goal?

Is it pie in the sky stretch for all you can stuff or is it to have something that you will achieve and then build on that with the next goal.  Most of us have heard that a goal should be specific, measurable, attainable, realistic and time bound.

That is a SMART goal.  All goals need to be SMART if you want to achieve success long term.  You may be stuck because you have set your sights too high.  Take a look at your goals and make the proper adjustments.

If you tell yourself you're gonna lose 20 pounds in a month, there's a good chance you'll get bummed out and quit when things don't go as planned. Set reasonable targets, and make small adjustments to start; then work your way up to bigger goals. Be realistic + make changes + stick with them = success!

Saturday, March 10, 2012

How is 2012 going?

It is the time of year where people dedicated to health and fitness get tired of their routine or they get stuck in a rut.

If this is the case for you....switch up your eating routine or your work out regiment.

A switch in either or both of these will shock the system and jack your metabolim or workout progress.

If you feel like you are hitting a wall or you just can't get the scale to move or increase in your weights at the gym...switch things up to pop some muscle growth or drop some extra weight!

Wednesday, March 7, 2012

Don't get out smarted!

Many folks are out there throwing all type's of labels and claims on things.  You need to own your evel of understanding when it comes to nutrition.  A sandwich that is higher in calories but all natural protein and quality fiber is way better for you than a pack of 100 caorie jelly beans with no food value!  You need to get educated if you are going to play the calorie game you still need nutrition.

Buying the Hype
Some things have what's referred to as a health halo around them, meaning that they're perceived as being healthy even if they're not. Notorious food fakers include granola, smoothies, and restaurant salads. Sure, some are OK, but with so many super-caloric versions out there, you NEED to check the stats before you chew. This also goes for items marked "light" or "reduced-fat" -- just because something has fewer calories or less fat than standard fare, that doesn't automatically mean it's a good choice.

Tuesday, March 6, 2012

How do you regulate your hunger?

I will guarantee you it is not by starving yourself.

It is so important for you to eat every few hours.  The most comoon question I get asked is how in the world did you lose150Lbs. and how have you kept it off!  The answer is breakfast!  Eat early and eat healthy it will fuel your day!
Skipping Meals
It's a vicious cycle. You decide to skip a meal because you want to keep your daily calorie intake in check. Then you get hungry. REALLY hungry. Finally, you give in and wind up overeating, probably taking in more calories than if you'd simply stuck with three sensible meals in the first place. Start the day right -- do NOT skip breakfast! Eat a satisfying morning meal like eggs or oatmeal. Your body actually metabolizes food better when it's properly fueled, so fill 'er up!

Sunday, March 4, 2012

Liquid Matters

Many of us can get so concerned with what we are eating we forget that people can consume 25-30% of their daily calories through liquids.

Think about what you are drinking instead of focusing on what you eat you may be shocked at your caloric intake.

Drinking Your Calories
While the occasional caloric beverage won't sink your ship, making sugar-sweetened drinks a regular part of your life can add hundreds of calories to your diet. A 12-oz. can of regular soda has about 150 calories; many fountain drinks contain as many as 32 oz. (We're looking at YOU, movie-theater soda cups!) If you need a flavored drink every now and then, have a low-cal or calorie-free one like Crystal Light or Coke Zero; click here for some naturally sweetened picks.

Friday, March 2, 2012

Sound familiar! This is the one and only key...I promise!

"On a Diet" or "Off a Diet"
How many times have you heard (or used) the old "I'll start a diet on Monday" excuse? The concept of being either ON or OFF the eating-right wagon can be pretty self-defeating -- there IS a middle ground! Think of eating smart as a lifestyle adjustment, and go into it knowing that celebrations and indulgences are part of life. So give yourself some wiggle room. If you eat sensibly 80 percent of the time and less sensibly the other 20 percent, you'll still be on the right track.

If you can buy into this you will win for life!

Wednesday, February 29, 2012

You own your choices!

I have been away in meetings and the password was not available for remote posts so my apologies to all!

That being said any and all choices we make are ultimatley ours.

I have been in meeting this week and most of the food is catered.

The planning team was told they had to have all "healthy" food choices.  That was a very interesting statement so i asked them about it.  They went on to explain that the people in charge did not want the temptation of cookies etc. around.  For me if it isn't there it is not an option but at the ned of the day whether things are around or not you have to decide for yourself what you will and won't do.

Whether someone only provides you good or healthy options in our society other options will be prevalent everywhere.  You are going to decide what you will and won't do and when you will or won't do that stuff.

Once people come to grip with the thought of owning their future they will ultimately decide what they want there future to be and make the proper decision to get there.

Decide where you want to end up and then put a plan in place to get there!

Monday, February 20, 2012

How are you doing?

Personally, how are you doing this year?  We are only a few months in but a few months can a life make!

It is such a tough road...I was out to dinner last night with my wife and a firend and more of my old vices were thrown at me than I knew what to do with.  I fought through it and I did not give in but it helped me remember that around each and every corner temtation awaits.

If you are not steadfast in your conviction and your lifestyle this earth place is a tough place to be!

No worries though my friends if you care about your future and you buy in to an 80-20 strategy you always have a reward or good experience around the corner.

If you take the right approach you can do it just like I have!

Sunday, February 19, 2012


Man yof you know I work with teenage kids on Sunday morning's and this morning we discussed the need for rest.

Not working on a hobby or talking on the phone.  Not really even in relation to sleep we discussed true rest and the need your body and mind have for rest.

If you have been running every which way try and find time in your day to be still.

Sit back and clear your mind get some quality rest.

You will be amazed at how it can impact you mentally and physically.

Give it a try and let me know how it goes!

Daily rest is very healthy!

Saturday, February 18, 2012

New Year's Resolution

Facts tell us that many people make a New Year's Resolution or at least think about one.  Statistics tell us that most of these resolutions are history by Valentine's Day.

My thought is that all Resolution's either become part of your life or a new habit or they become a memory.

The good news is that if they have become part of your life you are set the better news is if they have become a memory after a mere six weeks you can get back after the resolution as early as tomorrow!  You don't need to wait until next January 1st change is always just a decision away.

If you are struggling with anything hit the reset button and start over tomorrow!

Thursday, February 16, 2012


The metabolism is a very underestimated component of weight loss and gain.

Many people discuss the caloric intake or deletion of 3500 calories in relation to gaining or losing a pound.

Here is what I will tell theory that is spot on.

In reality there are many things you can do to master your metabolism.

For instance in the hour after drinking sixteen ounces of ice cold water your metabolism burns calories at 24% higher rate.  Crushed pepper, hot sauces most things containng capscacin increase your metabolism.

A hard core cardio workout on intervals for 20 minutes will jack your metabolism for about 24 hours which means you process calories in a different manor.

All of us have very different metabolisms and work ethics in relation to our fitness.  You need to learn what and how things work for you.

I would suggest getting a work out in early in the morning to get your metabolism going which means working out and eating....there needs to be a balance.

Wednesday, February 15, 2012

The Day After

So hopefully you all took my advice and enjoyed your Valentine's Day treats!  Here is the next is a marathon not a sprint.

Long term you will be able to enjoy the food you can even enjoy the leisurely day without a work out!

The bootom line is you need to get physical activity in as a rule and you need to eat healthy as a rule!  As long as you learn to do that you will always be able to enjoy rest and relaxation and goodies on holidays and vacations.

If you begin to realize that one week or a few days does not a life make your whole focus will fall into place.

Stress levels and everything else become hard to manage when we are on a timeline or a deadline.  The easiest way to avert the timeline or deadline is to not get to a point that you need to worry about that stuff!

Take things day by day you will have ups and you will have downs but if you hang in there with e we will all come out OK!

Tuesday, February 14, 2012

Happy Valentine's Day!

So I was talking about the 80/20 rule.

Just to make you all feel good about yourselves and to let you know I really do practice what I preach.

When I lost all my weight I went down about 12 pant sizes.  As I learned about fitness and healthy weight I put on about 30 lbs and I gained no pant sizes!  Very interesting how the body works when you fuel it with healthy ingredients.

That being said I am a junk food junkie and without my sweets or treats every day I think I would lose it!

The 80/20 rule will work long term and it will keep you sane.  I have two awesome kids that did great on their report two awesome kids love CiCi's pizza....not a real good healthy option!  :)

They wanted to go so Sunday we took them.  I enjoyed pineapple jalapeno pizza and a bunch of their fresh Cinnimon rolls and Bavarian Custard pie.  This was the exception not the rule.  Today is Valentine's Day....Each person in our family get to pick a sweet treat for dessert at the local bakery and we are ordering pizza.  Again, exception not the rule.

I mention all this to show you can enjoy many things and still live happy and healthy lives.....make eight out of ten good decisions and you will be fine!  I PROMISE!

Monday, February 13, 2012


As many of you know I live by the 80/20 rule and I don't believe in any diet.  There is a change you can make to your lifestyle or you ultimately will take up a diet you will come off of.

Take a read of this awesome excerpt in relation to 80/20:

Letting Go of Perfectionism

For long-term weight loss success, aim for the 80/20 approach

"Most of the Time" Is Enough
Perfectionist thinking would have you believe that you are either on or off of your program. You'd view foods and behaviors as either good or bad, with good foods and behaviors causing you to lose weight and bad foods and behaviors leading to weight struggle or weight gain. Perfectionism doesn't make room for real life to occur; it doesn't allow for those everyday situations that knock you off track. These events are a normal part of life, and if your plan doesn't allow you to adapt--to exercise less when you're pressed for time, have an extra treat now and then, eat out occasionally--your forward progress and your motivation will come to a grinding halt. Try as you might, you'll never stick to any plan 100 percent of the time. And things fall apart quickly when coming up short makes you feel like a failure.
That means that the path to success is moderation in your very approach to change. You need to accept that it is okay to make healthy choices "most of the time." Success literally depends on your understanding that not only do you not have to be perfect to reach your goals, but that aiming for perfection sets you up to fail.
Defining the 80/20 Approach
One balanced approach to lifestyle change is the 80/20 model. The idea is that 80 percent of your choices are made in the planned and predictable environment of your "normal" routine and are therefore mostly healthy, while 20 percent of your decisions are made in situations that are not part of your normal routine, and therefore may include indulgences or lapses. You might be at a birthday party and have a slice of cake, or maybe you get superbusy at work and miss a few days of exercise.
At first glance, an all-or-nothing approach actually seems easier to stick to because it's so black and white; there are hard-and-fast rules that are simple to follow. The 80/20 approach, on the other hand, requires judgment and moderation; you have to make decisions and choices on the fly. For example, can you have just one of your trigger foods (one of those foods that you struggle to eat in moderation) in a given situation? Can you take a day off from exercise and get right back to the gym the next day?
The keys to making 80/20 work are that 1) understanding that the 20 percent is a normal part of life and it's better to make peace with it than attempt to avoid it altogether, and 2) you haven't "blown it" and one indulgence or lapse doesn't have to cascade into several more.

Thursday, February 9, 2012

Do you know where you want to go?

Just a super quick pulse you know what your destination/goal is?  What are you trying to do or accomplish?  If you are not sure take a few minutes and think about it....if you know what your destination is put your plan together so you know how you will get there.

Wednesday, February 8, 2012

How are you all doing?

I have been doing this crazy weight loss maintenance type thing for almost five years!  Sad to say but I am starting to realize I have made it part of my life......the donuts....cookies...fried foods and other gooodies I used to think I could not go without are now things I love to take a look at or get a good sniff of but they are noth things i have to have.

My wife is amazing and she and I discuss our future many times a month.

The bottom line is you have to get to the point that your choices in regard to foods and libations are rock solid ...... once you determine where you are at and you make it through six to nine months you have made it.......the journey is tough but the destination is heavenly!

Tuesday, February 7, 2012

What does tomorrow hold?

Wouldn't it be cool if we knew?

Bottom line is we never know and that is what might just keep us plugging away each and every day.  Tomorrow may be the best day of the rest of your life or it could be the most challenging.  Whatever faces you tomorrow you will have a will be able to choose to take on the day and embrace the good stuff or take on the challenges.

You also have the choice to run away from the tough stuff you may be faced with you can also handle positive situations in a less than classy thing is for sure as you head into tomorrow you will be in control.

Most of us want control and don't realize ultimatley we have it in our attitude and our actions!

Sunday, February 5, 2012


The key ingredient to life long health and happiness could very well be muscle.  The more muscle you have the faster your metabolism will work for you.  Muscle churns and burns calories and enables your body to process food entirely different than when your body fat is high.

If you have options in your quest for fitness opt for resistance training where you can....building muscle is a key component to weight loss as well as maintenance.

If you build muscle you will turn your body into a furnace that burns calories!

Give it a try!

Thursday, February 2, 2012


This is a simple concept that many of us have a very hard time with.  Any/all movement is good.  If you sit on the floor or the coach or are in front of a computer or the TV screen that is sedentary activity.  You can do the same thing standing and moving your legs or fidgeting that you can while sitting.

Try and move a little more each and every day and slowly but surely you will make progress.  Trust me when I tell you that it will become a mind set and the whole fitness weight control journey will be in your control if you learn to move a little more.

Many people think you have to run a 5K or do heavy duty aerobics.  One day you may get there but for more just try and do a little more tomorrow than you did today and all will be well.

Wednesday, February 1, 2012

West Coast

I have been traveling the last few days.

In my travels I have been on planes with some people that have been picking my brain about weight loss.  I have tried to explain how important it is to stay even kiel if people want long term results instead of a little instant success.  I have tried to tell anyone that will listen long term weight loss success or finess will be based soley on whether or not you implement things in your life you can live with.

If you slowly evolve toward the end point that you need to get where you want long term you have a great shot at maintenance.  If you go crazy to lose five lbs you will feel good about the five lb loss for a few weeks and then you will be back to the place that got you in trouble to begin with.

Thursday, January 26, 2012

Dominant Hand!

This is a crazy fun fact...if you like munching on munchies but you feel like you get carried away at times and eat a bit too much.....wait for got it eat snacks with the hand that is not dominant for you.

When you eat with the hand that is not dominant you are forced to think and it is not as comfortable...believe it or not you will eat less.

Trying to find any little tip I can to help you all!

Wednesday, January 25, 2012

No One Like You!

The one thing to keep in mind as you work through your day or week is that there truly is no one like you!  Whether it is your need for sleep, food, exercise or just about anything you can think of there is no one like you.

I can make suggestions for a workout routine.  I can suggest different foods to eat.  I can tell you good times to eat or suggest intervals for a solid cardio workout.

No matter what I suggest the thing that matters is where you see reults or where you are willing to do things ffor yourself going forward.

If you don't find the proper balance for you the time you spend on magazines or TV shows that make suggestions could take up more time than you have.  Get some basic information and then play around with different routines until you find what works for you.

Tuesday, January 24, 2012

New way of thinking!

This is honestly one I have not heard before!

I was reading an article today that explained that if you don't sit down and eat when you need to eat you may gain a ton of weight!

Many of you right now are saying what is he talking about....the research has shown if you eat while playing video games or working on the CPU or watching TV your mind does not register the activity of eating as eating.

If you need to eat you need to sit down and eat...eating is not the time to multi task.....your mind will not register the act of eating if you don't earmark time for eating.......earmark the time and your mind will let your body know you have been nourished!

Monday, January 23, 2012

What works for you?

I have been talking to so many people that are trying to stay on course for their 2012.

What I have tried to assure everyone of is the fact that no one person will have the same thing work for them as another.  You need to tweak things and see what works for you.  As I lost all my weight I had to take advice from any and all different corners and then grab what I saw results from.

The bottom line is that things will work for you if you are able to stick with whatever you choose.....whether it is diet or fitness you have to grab something you will embrace for life.

If you opt to go into a plan for quick results but you hate the process you have no chance.......if you take some things you can live with the results may not be as quick but long term you will be leaps and bounds ahead!

Saturday, January 21, 2012

Change is good!

Many people get into a routine and they get extremely comfortable.  I know I am like that with meals workouts and so on.  It is acutally healthy both mentally and physically to switch things up.  Your metabolim will get all revved up if you keep feeding it and make the times and amounts vary.

Your body will react stronger and faster if you switch up your workouts and confuse your muscles.

Most people hate change but in these areas change is very good!

Thursday, January 19, 2012


I have made a few comments in regard to food and choices the last few days.  A quick shift to activity.  If you are losing weight and you have hit a slow spot think about your activity levels.....whether it be food or activity after a period of time your body will adjust and you may plateau.  You want to make sure that you are always changing things up.  Anyone that knows me knows I am HUGE on intervals whether it be running or riding a bike.  Steady State cardio is great in the early stages of weight loss but for long term results and sanity change up your work outs and do interval training.

If you commit to intervals you will see the lbs fall away!

Wednesday, January 18, 2012


I have had a number of issues with people that will not eat breakfast the last few days.

No big deal if you don't eat breakfast that is a preference.

The key to weight loss is your metabolism if you won't eat within an hour of getting up you will bog down your metabolism and your weight loss will grind to a halt.

Make sure you are eating in the morning.....fuel the engine and your day will go very well!

Tuesday, January 17, 2012


Here is the tip of the day!  If many of you are like many I love my snacks and I look forward to them.  Here is a top secret I learned for those of you out there trying to lose weight.

If you are trying to lose weight you don't want to do a mornng and afternoon snack.  Most of us have a very short time between breakfast and lunch but a long time between lunch and dinner.  Have you snack between lunch and dinner and the weight loss may surprise you!

Saturday, January 14, 2012


Some people feel that it has been pre determined that they will be overweight or maybe they will have a big belly or thick thighs.  This is true that there are pieces of evidence that suggest genetics is responsible for 10-20% of our physical make up whether we eat healthy workout etc. etc.

That is the bad is the good news.  If you stay active for 30 minutes most days and keep an eye on the foods you eat you will be fine.

Most people don't die from thick thighs or a big butt...they may not like them and could constantly complain about the genetic hand you were dealt or you can stay active and make good choices and keep your health and fitness.  None of us will be perfect ten's but there are many ways to be a healthy 5 or 6!

Stay focused.

Thursday, January 12, 2012

What will keep you going!

Two weeks into the New Year and many people are already struggling with the new exercise/fitness routine they have developed.

Here is the tidbit for the day.  If you decided to start something new this year....good for you!  If you stretched yourself a bit too much that is OK.  Take a minute now to re vamp your approach.  You must be able to embrace and look forward to any routine you sign yourself up for or you will give up on it down the road.

One other thing to consider is some days you just won't have it in you to work out.

Don't give up all together make some concessions but get some work out in.

If you run for an hour do 20 or 30 minutes....if you lift weights for an hour get in a half hour.  Making the concession will keep you in the game.....better to scale back when you aren't feeling it than to quit all together.

Tuesday, January 10, 2012

New Year's Resolution?

How is it going?

Did it revolve around weight management?

We are into our second week and hopefully you are hanging in there....within a few weeks your choice will become a habit so hang in there.

One word of caution I will give you on the fitness side is in relation to memberships and equipment.

Refrain from joining a gym or buying equipment for six months......if you can build walking jogging or doing some push ups or in home cardio/aerobics into a regiment for 3 to 6 months you will be in position to carry on with these changes for the foreseeable future.

I have seen so many people acquire a treadmill or eliptical or buy a membership to a gym just to see the equipment become a clothes hanger and the membership to a gym become a discussion point over cocktails.....make sure you are in it for the long haul or else you will not only be out of compliance with your resolution you will be out the money as well.

Monday, January 9, 2012

Looking for a tip to help you maintain/lose weight?

Try and make 25% of your daily calories protein....studies have found people that do this lose twice as much weight.

A few reasons for this.  Protien helps you build more lean muscle mass which in turn jacks up your metabolism.  Resistance/strength training and eating protein can be key in building strength and losing and keeping off weight long term!

Sunday, January 8, 2012

This is a great ten minute investment!

All of us need we kick into 2012 take a look at this video and think about how you can impact your ending!

"Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending."-Carl Bard

Saturday, January 7, 2012

How was your day?

Seems like we all get asked that question a hundred times throughout the week.  Sometimes you really want to answer it in detail but you know the person that asked really does not want to hear your answer....many other times you are asked by people that genuinely care you just don't want to spend the time talking through everything.

I would tell you to think about the question in a little different way.

When you are asked that question next time think about how many people wish they could answer the question the way you have an opportunity to.

Many of us have our ups and downs but at the end of the day things are OK.

Choose not to get caught up in a pity party for yourself....choose to make this a great day or at least a great day from the point on when you are asked.

You can control your much of the answer to the question is in your time you feel the pity party coming on think about the people who don't have the control that you do they are the ones who are having a rough day...not you.

Friday, January 6, 2012

Why does the dreaded Yo Yo scenario happen so much?

Many people wonder why the yo yo diet happens so frequaently.

Here is the deal.  A diet is either a lifestyle change in regard to what types and quantities of food you eat daily or it is an event to get you to a certain size or number.

If you are focused on a diet to get to a certain point you will most likely yo yo with your weight for one very simple reason.  To lose weight you either need to eat less or move more daily.  Usually people eat less and move a little more for fastrer results.  This is an awesome result and you will always lose weight.

Here is the some point you will hit your goal size/weight.

Here is where the problem sets in....if you have not put a plan in place that you can live with forever once you get to your goal weight or size in order to stay away from the dreaded yo you you need to keep at a certain acitvity level or calorie count.

If you are not willing to do this after losing weight you will always head bck up in weight if you are not willing to stick with the temporary change you made for life.

Sounds very confusing but it is very simple.

What you do in order to lose weight needs to be something you can live with.  If you make the change once you get to your goal you can move a little less or eat a little more but if you made drastic changes that you can't stick with you will be screwed.

Clear as mud right?

Thursday, January 5, 2012

All foods created equal?

Many people talk about calories in vs calories out when discussing weight loss and nutrition.  I would stress the importance of balancing your food groups in the process.

If you want to build mucle mass which enables you to burn more calories daily you want a good does of protein daily and healthy fats are good for you as well.

Many people try and go low fat and they will skimp on the protein as protein heavy foods can be higher in calorie count.  Use the egg whites as your secret weapon in the protein department...very high in protein and low calorie.

The other thing that is very very important is not to allow the scale to factor in on a daily basis.....weight will fluctuate up and down and muscle weights more than fat so as you build a stronger healthier body youmay add weight some days that is very healthy.

You will get used to the feel of good days and bad days....don't let the scale freak you out those are just numbers.

Wednesday, January 4, 2012

Don't go crazy with changes or they will never stick.

Anyone that has spoken to me about fitness and nutrition/losing weight knows I preach lifestyle change not diet.

A diet is something you do to make a weight a lifestyle change is something you embrace for a long happy life!  This article/slideshow was in the Columbus Dispatch this morning.  The slide on carbs pretty much sums up my philosophy.  Anything can be tweaked in the short term for results but long term you have to make changes you can live with or you won't stick with me on this!

Tuesday, January 3, 2012

Choosing to get off the pony or........

falling off the pony!

Make sure you get back on!

This is the week most people will get back into a normal routine post holidays.  That being said as people simulate back into real life it is very hard to get back at your fitness/nutrition regiment if you decided to take a break or if you just fell off the pony with all the temptations of sweets and laziness the holidays can bring.

The bottom line is you must decide for yourself to get back into some type of routine whether that is better food choices or more activity.  Only you can decide what the proper equation is for you.  All I will tell you is that by the end of this week you should make a decision to eith er get back into the swing of things or risk falling out of the cycle all together.

Monday, January 2, 2012

Artificial New Year's Day!

Very weird to have all the football games on today instead of the 1st!  That being said it is what it is and it is another life lesson for all of us!  The date on the calendar or the day of the week is just that!  A day or a date.  What you do with that day or date is a whole other thing.  We all can be controlled or manipulated by days, dates, weights, times, amount of weight we lift or we can take on each and every day as a new challenge/step in our journey.

As we all embrace 2012 try and make it your goal to take on each moment of the day as its own moment.  Most moments you will just be living your life but if you find yourself getting down mad or upset.....pause and remember it is a moment in time and you can take control of the next few moments that are about to accur!