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.