Monthly Archives: September 2017

Active lifestyle, Fitness, Health & wellness, Healthy aging, Longevity, Nutrition, Sleep

The Fountain of Youth

I’m sharing an interesting “scientific” post that reinforces my philosophy about health & wellness; and specifically, healthy aging. It’s titled “Is Your Lifestyle Aging You?”, and puts a spotlight on how our lifestyle affects the aging process.

Healthy

You can view the post by clicking here.

It’s time to get back to basics.

I often refer to The Health Triad, and firmly believe that by combining great nutrition with regular physical activity and adequate sleep, you will live longer and have more vitality.

You will also prevent life-altering (or ending) conditions that include diabetes, heart disease, stroke, and cancer. And not to mention plenty of other nasty ones too by taking better care of ourselves.

I love this quote…

“We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons.” ~ Jim Rohn

I guess it all depends on how good you want to look and how great you want to feel; and for how long. Or put another way, how long do you want to live with a great quality of life (body and mind)?

And of course, how much you’re willing to “pay the price”. Although, I have to admit… paying the price will take some time and effort.

It’s not difficult, and it’s SOooo worth it.

If you’re having difficulty getting started, check out these posts:

Just curious, have you read The Compound Effect?

I think you should and I highly recommend it!

Go to www.thecompoundeffect.com.

In it, you will learn how just a few disciplines will completely transform your life and the way you approach everything.

I trust that you’ll find it as valuable as I have!

Healthy

Last week I mentioned that I’m conducting another “pilot” program.

I’ve designed it to help you lose weight and get in shape in a proven and sustainable way. It’s based on lifestyle changes that produce better health & vitality by focusing on healthy habits that get results.

I am looking for 5 serious people who will commit to losing weight and getting into the best shape of their life.

Sign up to see if you qualify here.

 

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

Click here to subscribe. You’ll receive an email with a link to each new post. And if you know someone that can benefit from this content, please share it with them.

Active lifestyle, Health & wellness, Healthy habits, Longevity, Weight loss

Want To Become a Fat-Burning Machine?

The human body is an incredible creation. And being alive and well is such a gift.

“The gift of life is the greatest gift of all.” ~ Philip Van Doren Stern

So I have to ask, how are you caring for your masterpiece?

Are you a fat-burning machine…

or a fat-building one?

There’s science behind each type. And although it’s black and white, I believe we are “shaped” by our choices (pun intended). Which oftentimes can be unclear and damaging to us.

Why?

Because oftentimes, our choices are unconscious and unhealthy.

And contrary to what the bogus countless “quick-fix” diet plans and body cleanses, and the wallet-draining supplement industry wants you to believe, there’s no secret to fat-burning.

It all comes down to YOU!

In the form of the:

  • conscious choices you make
  • healthy habits you build
  • actions you take
  • decisions you make
  • and disciplines you develop (consistently) every day

Sustainable fat-burning for weight loss or weight maintenance takes time and effort. And that’s not popular in today’s busy world.

Like it or not though… it’s true!

You see, those “quick-fix” diet plans are focused on short-term results, and teach you virtually nothing about sustainable weight-loss strategies. And they’ll leave you hungry.

As far as I’m concerned, anything that promotes monstrous results in little time, and with minimal effort is a SCAM.

If this sounds daunting and confusing, it is, but doesn’t have to be.

I prefer to teach how to build and maintain a few new habits. Small, sustainable adjustments you can easily incorporate into your life.

This is NOT a restrictive starvation diet, rigid fitness program, or a ridiculous fee-based supplement program.

That crap DOESN’T WORK! But you already knew that.

You can do this all naturally, on your own.

When YOU improve your nutrition, and YOU exercise with passion and purpose, YOU will lose weight.

And YOU will get into the best shape of your life!

Fat burning

I am organizing another “pilot” program with a few, select students.

Earlier this year I ran a program. In fact, a very successful one. And guess what?

Yep, you guessed it! Only the students who were committed and took the program serious, and consistently participated every week saw significant results. In fact, they accomplished their goals ahead of schedule and are still going.

Why?

It’s simple… they:

  • learned what to do
  • developed sustainable habits and disciplines
  • maintained consistency, but remained flexible
  • tracked and learned from the feedback they observed
  • and turned their healthy habits with the momentum gained into life-changing results

The coolest part is that it became part of their new healthy lifestyle.

Oh, and what about the others that didn’t follow through?

The majority were enthusiastic in the beginning, but because they were not committed to the program, participating, and doing the work, they didn’t see life-changing results.

Some in fact moved on mid-stream to a new weight-loss program.

What??? Shocking…

So, I am conducting another “pilot” weight loss program focused on health & vitality. I’m looking for 5 serious people who will commit to losing weight and getting into the best shape of their life.

By “commit” I mean, there will be goals, accountability, participation and effort required, and of course… skin in the game.

Here’s the initial criteria. You:

  • need to be at least 50 years old.
  • need to lose at least 20 to 50 pounds.
  • are “coach-able” and will participate.
  • have the openness to learn and willingness to take action.
  • will put forth the effort required to achieve your initial goal, and then maintain your new lifestyle.

You will learn how to develop lifelong healthy habits and disciplines. Essential elements that will keep you in the best shape of your life.

Here’s what you can expect to learn:

  • How to eat “cleaner” for longevity. This is NOT a diet.
  • The importance of strength and cardio training for exercise.
  • Managing the calories you eat and the ones you burn.
  • How to get into the best shape of your life.
  • And stay this way!

It’s about developing healthy habits that get results!

And I know the results are possible because this is how I live.

Fat burning

Can this program help you like it’s helped others?

“I fall into the same pattern every year. I’ll lose weight, then put it right back on again. Your program has been a tremendous addition to my life. Learning the 6 pillars to better health has been an easy program to follow and most importantly to stick! As the program progressed, I found these pillars becoming habits!”

“You’ll be happy to know that the pillars you’ve taught me are sticking!  So far I haven’t reverted back to my old habits and I’m enjoying the new ones I’ve developed under your direction.”

“I am much more conscious now of how to live a healthier lifestyle, and have 3 notch marks on my belt showing my 6-month progress!”

“I love focusing on getting a good night sleep, and the most important thing… you changed my relationship with food! I now am making the choice to make healthier food choices that make me feel much better after eating, instead of bad ones that make me feel uncomfortable.”

“I recommend to anyone who is looking for a lifestyle and mindset change to follow John’s program. All you have to do is follow along and act on it. Eventually it sticks, and becomes part of your life.”

If you’re still interested and would like to learn more about this pilot program, sign up to see if you qualify here.

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

Click here to subscribe. You’ll receive an email with a link to each new post. And if you know someone that can benefit from this content, please share it with them.

Healthy aging, Healthy habits, Longevity, Nutrition, Weight loss

You Are What You Eat! Including Snacks…

You are what you eat, and this includes snacks and beverages.

So it only makes sense that consistently consuming the best quality nutrition is essential if we expect to dramatically improve our health and live longer.

It’s not as difficult as you think.

But it’s a lot easier said than done.

All you have to do is observe all of the processed garbage in the supermarket, and the absurd amount of fast food joints as you drive around town.

I say, if it comes in a sealed box or bag (or vending machine), avoid it. And if there’s a drive-thru window, keep on driving.

Snacks

And this doesn’t mean if there’s no drive-thru, then it must be OK… not even close!

Quality food choices are very limited.

And this goes for breakfast, lunch, dinner, and snacks.

This week I want to focus on high quality and healthy powerhouse snacks.

A few things that I rely on for snacks include:

  • Fruit (apples, berries, bananas)
  • Seeds (flax, chia, pumpkin, sunflower)
  • Nuts (walnuts, almonds, cashews, peanuts)
  • Raw veggies (peppers, cauliflower, broccoli, celery)
  • Other (yogurt, sauerkraut, leftovers in a small portion)
  • Grains (quinoa, farro, brown rice)

Always include a lean protein at a minimum with every meal and snacks because it prevents the carbs from spiking your blood sugar. But aim to hit all 3 macronutrients every time you eat something. This includes lean protein, fibrous or starchy carbs, and healthy fats.

Snacks

And remember the macro ratios to aim for – 50% fibrous and starchy carbs, 30% lean protein, and 20% healthy fat.

Other things to remember about your snacks:

  • Fruit is naturally sweet, so don’t add sugar.
  • Nuts are very high in healthy fats, but also in calories. And watch the sodium.
  • Use dips and sauces (if you need) in moderation so you don’t sabotage your snack or meal with something that’s dense in calories and saturated fat.
  • Spice it up with some heat. Hot peppers have been proven to speed up your metabolism and reduce cravings due to the chemical compound capsaicin.
  • Drink plenty of water EVERY day. 2 to 3 liters for the ladies, and 3 to 4 liters for the guys.

I have included a few good articles in the links below to help you discover some alternatives for healthy snacking.

By the way, in addition to improving your health and longevity, another side benefit to cleaning up your eating, drinking a lot of water, and eliminating sugar is that you will lose weight without even trying. If you’re doing it right, those added pounds will fall off over time.

Include intense exercise, and now you’re on to becoming a fat-burning machine. So fire it up!

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

Click here to subscribe. You’ll receive an email with a link to each new post. And if you know someone that can benefit from this content, please share it with them.

Fitness, Healthy habits, Longevity, Weight loss

You Don’t Need To Go To The Gym

You don’t need to go to the gym… WHAT???

Could this be possible?

So who’s excited to hear this?

Before you launch into your happy dance, let’s unpack this message and get to the real meaning here.

Today’s message, compliments of certified strength and conditioning specialist Anthony Yeung and My Fitness Pal focuses on 10 Essential Bodyweight Exercises. And as you’ll discover, most or all of these can be done at home.

Sorry for the devious title, but I needed to get your attention.

Like it or not, our bodies NEED exercise.

Strength training

And this includes strength training, even if you’re not training for a power lifting or bodybuilding competition.

Strength training becomes even more essential the older we get because our body loses lean muscle as we age. It’s a natural thing, but that doesn’t make it a good thing.

So we need to make sure that we retain or gain as much lean muscle as possible. For strength, balance, and stability.

Strength training also helps to strengthen our bones, which also weaken with age. And the additional benefits of strength training just keep racking up on the plus side.

Consider these three for starters:

  1. Heart health
  2. Brain health
  3. Weight loss

Need some more data, or convincing? Click here to check out the post Exercise For Longevity.

So to be clear, today’s takeaway is not about not needing to exercise. It’s about finding alternate ways to strengthen your muscles. And in this case, with bodyweight exercises that you can do anywhere, including at home.

Here’s the link to Anthony’s post.

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

Click here to subscribe. You’ll receive an email with a link to each new post. And if you know someone that can benefit from this content, please share it with them.