Did you complete your homework assignment from last week?

I hope so…

If you did, you should have some data from your “tracking” initiative.

I want to make sure that you understand how tracking works, and the value it can add to your life when you are trying to improve or change something.

This week, I’d like to take it one step further by expanding on something we revealed last week.

We discussed the importance of starting with a conscious awareness when we want to make a change. From there, we map out the positive choices we intend to start making. And finally we need to take action by making these new choices consistently.

So how can we ensure that we are remaining consistent with our new choices?

Thank you for asking…

I will refer to another valuable resource from Darren Hardy’s NY Times best-selling book “The Compound Effect”. He calls it the Weekly Rhythm Register. And you can download it here for free.

This is a powerful tool.

Not only does it help to keep you consciously focused on the new behaviors you want to reinforce, it helps you track them too.

Remember, this is a process that takes time. We’re trying to create a new healthy lifestyle, one habit at a time.

So only start with a few new things. Then you can add to your “rhythms” as your new habits begin to build.

Otherwise, you run the risk of making it too hard or overwhelming. And guess what that does? Right! It takes the fun out of it. And makes it a chore. Instead of being something you look forward to.

And before long, you’ll just drop it altogether. Don’t let this happen.

Check out the sample Weekly Rhythm Register below:

This will keep you on target with your new habit building initiative.

So let’s look towards the future and think about some new habits you can track as it relates to The 6 Pillars To Better Health & Vitality. Your list may eventually include some of the following:

1. Water
   • Drink 3 to 4 liters of water
   • No soda or sweetened drinks
2. Exercise
   • Strength train (2 to 3 days)
   • Cardio training (2 to 3 days)
3. Sleep
   • Get at least 7 hours of sleep
   • Unplug 1 hour before bed
   • Meditate at least 4 days
4. Eat Clean
   • Eat 2 to 3 servings of fresh fruit
   • Eat 2 to 3 servings of steamed veggies
   • Eat an apple a day
   • 50 / 30 / 20 macros for at least 2 meals
5. Walk
   • Walk 10K a day
   • Start the day with a 30-minute walk
6. Calories
   • Eat to 80% full
   • Burn at least 500 calories 5 times per week

Special Note: Base your exercise and walking routine on your fitness level. And always consult with your doctor before beginning a new exercise or nutrition plan.

Action items for this week:

1. Print the weekly rhythm register.
2. Add a few key behaviors and track them.
3. Leave a comment to let me know how you’re doing.

Thank you for sharing your time with me.

I hope you found value in this post.

Now it’s time for YOU to take action…

I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? What else would you like to see in future posts? I welcome your feedback.

What’s your Win to be Thin?

If you know someone that can benefit from this content, share it with them. And if you like what you see, SUBSCRIBE for automatic updates when new posts are published.

You can also LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

#rhythm

I hope you and your family had a great Independence Day holiday!

Last week we wrapped up our 6-month program on the 6 Pillars of Health & Wellness.

The 6 habits are nothing new. They’re basic but essential to your well-being. As they compound over time, you will begin to see noticeable improvements. The 6 habits are:

1. Water
2. Exercise
3. Sleep
4. Eat Clean
5. Walk
6. Calories

The goal behind this program is very simple. To improve your health by helping you make better choices. As you begin to consistently make better choices, your habits begin to improve and take shape. And as you build your new healthy habits, you will begin to develop new disciplines that become your new healthy lifestyle.

That’s it! No special diets or supplements. Just choices, habits, and disciplines. As you learn to make better choices, build new habits, and develop new disciplines, everything changes for you.

So if you followed the program, I’d like to ask you a few questions:

1. How are you feeling?
2. Are you beginning to consciously make better choices?
3. Are your choices starting to become new, healthier habits?
4. Are you finding joy and happiness with your new healthy habits?
5. Can you maintain your new healthy habits for the next 6 months? How about the next year? 2 years? 10 years? A lifetime?

Remember, this is a lifestyle. You’re in it for the long haul. NO MORE DIETS; EVER! The fundamentals of this plan are the only thing you’ll ever need to stay in the best shape of your life!

I would love to hear how this has helped you. What was most beneficial? And most challenging? What did you learn?

Your feedback is always greatly appreciated.

If you’re new to us and would like to learn about these 6 habits, and how to incorporate them into your life, you can link back to the first post of the 6-month series here.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, please share it with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

I recently read an alarming statistic. It was in the July edition of the Consumer Reports ‘On Health’ publication. It’s been widely reported for years that excess abdominal fat puts added stress on the heart, which increases the likelihood of heart failure.

In this story, they reported on a new analysis that involved 12 studies and more than 360,000 people. They found that every 4-inch increase in waist size added a 29% chance of heart failure.

WOW!!! That sounds painful. And preventable. There’s no way I’m gonna let my gut put me in an early grave. Or cause me to have my chest cracked open. Sure seems like enough of an incentive to change a few habits, doesn’t it?

Personally, I’d rather eat right and exercise than have that hanging over me. How about you?

This week we wrap up this month’s habit on “calories”. And that completes our 6 months of healthy habits. Something I like to refer to as “The 6 Pillars of Health & Wellness”.

In this final post of the series, I’d like to focus on where we can get tripped up when we’re trying to make healthier choices. It’s a very common problem that derails far too many people.

But I’m not going to leave you there. We’ll discuss ideas to help you avoid these pitfalls so you can stay on track for better health.

There are plenty of things that are vying for your attention… Like other people, your work, interests or hobbies, the media, social media, smartphone notifications, and your thoughts.

I realize that your list may be longer. And in most cases, aside from the good that you may gain from some of them, these “attention grabbers” usually result in one thing.

They’re a distraction to your health & wellness initiative.

The point being, when you are trying to make healthier choices and build better habits, it’s very easy to get tripped up despite your good intentions when life happens.

As Kevin O’Leary (aka Mr. Wonderful) often says on Shark Tank, “Stop the madness!”.

You intend to eat something nutritious, but you’re on the run and grab a highly processed snack instead because it’s fast and easy.

You think, “but it says ‘low fat’; or ‘lightly sweetened’; or ‘organic’… So it must be okay.” Maybe it’s a power bar or a sports drink.

That’s good for you, right? Not exactly!

Or worse, you stop at a drive-thru. NOOOoooo!!!

Here are some places (and ways) where you can get derailed:

• A hectic work schedule
• Restaurants and bars
• Vacation
• Business trips
• Family functions
• Going out with friends
• Holidays
• Late nights
• Old habits
• Running behind schedule
• Not getting enough sleep
• Good (but sometimes deceptive) marketing

Or just fill in the                         .

Think about what trips you up. Your Achilles Heel.

So what can you do?

How can you take control, at least most of the time?

I have some ideas:

1. Keep snacks with you. For example, I like to keep bags of nuts on hand. Like at my desk, in my car, and in laptop bag. And fresh fruit and veggies for the day while I’m on the road.
2. Prepare and pack those snacks in advance to grab on the run. Otherwise, spare a few extra minutes before you leave to get them together. And remember your water too.
3. Brown bag it. This makes your lunch decision easy and healthy. And it will probably save you a few bucks too.
4. Eat before you go out. Yep, especially if you’re going to a function, a party, or even dinner. This way you’ll have had something nutritious and won’t be starving. Which could cause you to opt for less healthy choices. Then you can just “pick” while you’re out.
5. Eat to 80% full. Your brain will catch up with your stomach if you give it a few minutes. And you’ll feel much better. Think about those times when you think or say “I’m so full”, or “I ate too much”. How do you feel during those moments?
6. Avoid fast food like the plague. I know it’s difficult sometimes when you’re out. It seems like 90% of your ‘options’ are garbage when you’re trying to eat clean. And they are unfortunately! That’s where the first 3 or 4 tips above can help.
7. Don’t let 5 + 2 = 0. This is where you work hard to stay on track all week, only to throw it all away on the weekend. Late nights and some alcohol will usually sabotage your efforts. I’m not suggesting that you avoid having fun. Just trying to bring awareness to a vicious cycle that can leave you wondering why nothing is working. But it’s one you can easily fix.
8. Get balanced. Aim for 50% carbs, 30% protein, and 20% fat with every meal. Opt for quality – complex or fibrous carbs, lean protein, and healthy fat whenever possible.
9. Strive for 95, as Carol Merlo puts it. Stop chasing perfection, and beating yourself up when you fall short. Perfection isn’t practical so set your sights on getting it right 95% of the time. And lighten up a little.

As we wrap up the last post of our 6-month series, I want to say thank you. You’ve come a long way.

If you participated in this program, congratulations!!!

I am very proud of you.

And you should be too. And thank you for keeping me accountable.

I would love to hear how this has helped you. What was most beneficial? And most challenging?

Your feedback is always greatly appreciated.

If you’re new to us and would like to learn about these 6 habits, and how to incorporate them into your life, you can link back to the first post of the 6-month series here.

Question: Would you be interested in a program that teaches you these 6 Pillars of Health & Wellness in more detail?

Let me know. If not, let me know what you would be interested in.

As I create new posts I would like to incorporate your interests into meaningful content.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, please share it with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

We all know that improving our nutrition by eliminating refined sugar and processed food from our diet (or at least significantly reducing it) will result in amazing benefits. And these benefits will pay us tremendous dividends over time.

“Essentially, you’re investing in yourself. So it’s the best investment you’ll ever make!” ~ John Dolan

But what does “improving our nutrition” actually mean?

Well, this month is about calories. And as we’ve already established in The 6^th Habit Is Here, calories are not a habit. But the role we allow them to play in our lives is essential.

Not only for how we look and feel. It’s the quality of the calories we consume and burn that will have a significant positive impact in the short term on our mood and happiness. And long-term on our overall health & wellness and quality of life.

I would like to begin this post by clarifying something.

When I use the word “DIET”, I am referring to everything you eat, and drink. The foods you consume every day to nourish and fuel your mind and body.

Unprocessed, whole foods. Prepared “clean” without a lot of added butter, breading, or heavy creamy (high-fat) sauces.

And NOT:

• Some restrictive, calorie-cutting regimen that leaves you hungry or craving more after every meal.
• A “program” you have to buy and then follow by purchasing a lot of exotic ingredients.
• A bulk supply of a magic pill or supplements you need to buy.
• A quick fix cleanse or crash program to drop a “quick 40”.

These are not only dangerous and expensive, they’re usually bogus. Unsustainable for any length of time, which doesn’t lead to a healthy lifestyle. It’s quick fix for a quick buck. More like a scam than a diet.

Instead, consider the following as you design your healthy lifestyle:

Think grilled instead of fried. Steamed instead of sautéed in butter. Marinate or dry rub instead of cream or barbecue sauce. Fresh or raw as in fruits and veggies, or nuts and seeds.

Portion control & plate management instead of restrictive limitations or severe calorie counting.

Look at the big picture by focusing on developing long term habits. Lose the quick fix mentality and need for immediate gratification.

Or the “I need it now” approach… As in, “I know I’m 40 pounds overweight, but I need that ‘beach body’ for the summer. Oh crap, it’s already June. I need an extreme diet so I can be ready for the 4^th of July!”

Really?

Have these modern trends caused us to become this lazy and nutritionally illiterate? Or delusional? Looking for the fastest shortcut.

My goal for this post is to raise awareness about the “calorie side” of nutrition and exercise. The only way I know how to get it done. By eating cleaner for better quality calories, and exercising more intensely to maximize calorie burn.

Are you giving yourself the best possible nutrients? Or have you been cutting corners and depriving yourself by consuming fast food and processed crap ‘cause you’re supposedly busy?

How about your exercise? Are you going at it with intensity and vigor? Or just going through the motions with little enthusiasm, and experiencing lackluster results?

You know the saying, “Garbage in, garbage out!”

I can tell you first-hand that by incorporating our 6 Healthy Habits into your life, amazing things will begin to happen. But you need to be patient. And disciplined.

How? You already know… By making the “right” choices every day. Before you know it the results start flowing.

And then momentum kicks in!

Hey, I never told you this would be easy. But it’s really not that hard either. It’s just not going to happen overnight. So learn to enjoy the struggle. And the challenges along the way. It’s invaluable feedback that you’ll never forget.

It’s YOUR choice!

So let me give you some suggestions:

1. Learn more about nutrition (good and bad) so you can start to make better choices.
2. When you eat out, ask your server to have your meal prepared how you want it.
3. Look at food labels or nutritional values before selecting something. There’s definitely an app for that. Be wary of excess sugar, sodium, and ingredients you can’t pronounce.
4. Make a commitment to yourself to make healthier choices by planning in advance.
5. Learn to be grateful. For everyone and everything in your life. For the opportunity and ability to change your situation. For the results you are achieving… Don’t worry, you’ll find plenty to be grateful for. Even if you’re just beginning this journey.

What else can you do?

It’s time to clean house! Literally…

Remove any temptation of unhealthy, processed snacks and junk in your home.

How?

Get a clean garbage bag and toss it all! Yes, toss it. All of it. Seriously…

It’s not doing you any good. So why keep it around?

And don’t give it away, or worry about how much you spent on it. Just dump it and move on.

Treat it like poison.

Can you do it?

If you found a poisonous substance in your home, what would you do? Exactly… So do it!

You’re welcome.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, please share it with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Do you know people who are afraid of things?

Like heights, spiders, flying, snakes, failure…?

How about when it comes to food?

No, not broccoli or Brussel sprouts. I’m referring to anyone that fears carbohydrates. Or fat.

I hope you’re not one of them! For the record, I’m not either, but it pisses me off to hear someone say it! Mainly because it’s so wrong. But “supposed” authorities will tell you otherwise to promote their agenda, book, quick fix supplements, or new “magic” claim.

Your body can NOT survive without the 3 macronutrients – protein, carbohydrates and fat. So don’t believe it when you’re told that you should eliminate any of them.

Here’s my take. It’s all about how you look at it. Carbs are not bad. But some are better for you than others. And there are some you should consider avoiding altogether. Especially if you need to lose weight and get in shape.

They’re just not going to help you achieve your goal.

So go for the healthier, more nutrient-dense carbs. Like raw or steamed veggies, fresh fruits, and whole instead of refined grains. And avoid the less healthy, highly processed options.

The same can be said for fat and protein as well. Focus on the highest quality choices.

Last week I made a comment about how the quality of your calories matters. For example, if you were planning to have a mid-afternoon snack, you could:

• Eat an apple with a scoop of peanut butter and a bottle of water.
• Have a bag of chips with onion dip and a can of Pepsi.
• Grab a Snickers from the vending machine with a can of diet soda.
• Stop by McDonalds for a cheeseburger, fries, and a small soda.
• Have a cup of coffee and a cigarette.
• Skip the snack, become ravenous, stop by happy hour for a beer, then overeat at dinner.

The point being, you could approach your snack in many ways. And the quality of the contents that you’re “fueling” your body with will have an impact on both the short term. Like your energy level in the next few hours. And in your long term future. Like your waistline, resting heart rate, and cholesterol.

Hey, it’s the Compound Effect in its simplest form. And it’ll work for or against you. Based on what you do or don’t do.

And I can’t help but make another related point. Not only does the quality of your calories matter. The quality of the protein, carbs and fat that you consume every day matters.

For example, carbohydrates should typically make up about 50% of your daily calories. And to continue the comparisons, you’ll benefit way more from eating a plate of raw veggies with hummus over a bagel with cream cheese. Or a piece of fruit instead of a slice of pie. How about a handful of peanuts instead of a candy bar (even if the candy has nuts in it).

And we need to let fat make up at least 20% of our daily calories. Yes, even if you’re over-weight and trying to slim down. Healthy fat and Omega 3 fatty acids (mostly found in certain fish) are your friend.

So consider a small cup of olives instead of chips and salsa. Or a handful of nuts or seeds instead of a few cookies. How about some olive oil with fresh lemon juice as a salad dressing instead of the creamy ‘whatever’ option?

The devil is in the details… And your choices matter!

For you, and for those around you.

If you’re thinking, “C’mon John! Pick up the pace and tell us something we don’t already know”. Then I have to ask, “If this is so basic, then why are vending machines still around? Why are there SO MANY fast food joints? Why are supermarkets so stocked with junk food? Why are two-thirds of us over-weight? Why are healthy lunch choices so difficult, unless you bring your own?”

Obviously it’s because too many people are still buying this crap! And it needs to stop!

It blows my mind that people can be so lazy, uninformed, and neglectful about their health & wellness?

This is the ONE and ONLY body they we get to drive.

Each of us are unique and amazing miracles! We have ONE lifetime to work it out. And that one lifetime affords us so many chances and opportunities to get it right.

But the clock is ticking…

So WTF are you waiting for???

Getting back to my initial comments about fearing things. Like carbs and fats. Here’s what I think more people should be afraid of:

• Sugar.
• Fast food.
• Processed food.
• Type 2 diabetes.
• Being over-weight.
• A sedentary lifestyle.
• Heart disease, including a heart attack.
• Stroke.
• Cancer.
• Having to rely on prescription drugs.
• Dying too young because they didn’t take better care of themselves.

A lot (and possibly all) of this could be prevented with better nutrition and exercise. And it all starts with the choices we make, which influence the habits we build, and impacts the disciplines we develop. You have more control over your future than you possibly realize.

So it may be that the enemy within is your choices. And the result of your ignorance about nutrition. Or your preference of taking the comfortable and easy road instead of the one less traveled. Whatever it is, you can change your direction. The ball is in your court.

And please, please, please…

Don’t buy into extreme or highly restrictive diets. Stay away from quick fix claims. Like lose 30 pounds in 30 days. These DIETS are not sustainable. And the odds are stacked against you. Unfortunately, you will eventually end up gaining it all back, and then some.

And finally, stay away from gimmicks, like what I am about to show you below. You’ve gotta check this out. It’s freakin’ unbelievable!!!

Whatever you do, DON’T buy this crap!

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, please share it with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

You have 5 months of healthy habits to your credit. Awesome!

You do, right?

It’s a new month and we are launching our 6^th and final habit.

So what is it? Drum roll please………………

Your 6^th healthy habit is………… CALORIES.

If you’re thinking – WTH? Calories aren’t a habit! Then you would be correct. But stay with me and I will make it abundantly clear.

Calories play an important role in our lives. And some would lead you to believe that it’s all about calories in & calories out – PERIOD.

It’s not! But in a way, it is. However, there’s way more to it. So over the next 4 weeks we will unpack this and make it simple to understand and follow. There’s a lot to cover, so let’s dive in.

Science has proven that a difference in the number of calories taken in vs. the number of calories burned will result in either a loss or an increase in body weight, over time. It’s indisputable; however, there may be other factors at play.

So my goal for this post, and the next 3 is to increase your awareness on the topic of “calories”. And to help you incorporate some meaningful healthy habits around this important yet misunderstood topic.

I will help you learn how to turbocharge your own metabolism and turn your body into a fat-burning machine that starts to build lean muscle. And this can only happen with great nutrition and intense exercise.

Let’s begin with some calorie basics.

1. What’s a calorie?

A calorie is simply a unit of energy. Nutritionally, calories refer to energy “consumption” based on what we eat and drink. And energy “usage” through physical activity.

2. Why are calories important?

We need energy (calories) to live. And we acquire this energy directly from the food and drinks we consume. Without this energy we wouldn’t survive.

3. How many calories do you need?

We each have a specific number of calories that our bodies require to function properly. Your Total Daily Energy Expenditure (TDEE) is a metric that quantifies the actual number of calories your body needs to consume daily, including any calories you burn during exercise and physical activity.

TDEE is calculated by scaling your Basal Metabolic Rate (BMR; not BMI) to your level of activity. Your BMR is the amount of energy expressed in calories that your body needs to function at rest.

But don’t try to calculate this manually. There are plenty of good online calculators. Click here for a TDEE calculator.  And if you’d like to calculate your BMR separately, click here.

Your TDEE calculation is the first step in identifying your daily energy / calorie requirements. And remember, as your weight, body mass, age, and activity level changes, so does your TDEE.

4. What are macronutrients?

Macronutrients are the main components of our diet. Macronutrients perform vital functions and supply our bodies with energy (aka calories). The 3 main types of macronutrients our bodies need include protein, carbohydrates, and fat.

5. Calorie math. Let’s take a closer look at how these add up.

• Protein contains 4 calories per gram
• Carbohydrates contain 4 calories per gram
• Fat contains 9 calories per gram
• Alcohol contains 7 calories per gram*

*Alcohol is obviously not a macronutrient as it is not necessary for survival. But it does provide energy, and the calories do add up. In the United States, a standard drink (which is defined as 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of distilled spirits) contains 14 grams of pure alcohol. So at a minimum of 100 calories per drink with NO nutritional value, it’s easy to see why alcohol is referred to as “empty calories”.

6. Quality matters.

Bigtime! As it does with so many things in life, the quality of your food choices makes a big difference. And it’s not only limited to the food you consume. It includes the intensity you put into your exercise. There’s that “calories in – calories out” thing again.

Best practices.

1. If you’re trying to lose weight, one of the best things you can do for yourself is to keep a food journal. This will allow you to eventually evaluate what you’re actually eating. Keep it for a week (or two if possible). Track everything you eat and drink by date and time. Also note exactly what you consumed, including the size of your portion or volume of the container. The purpose of the food journal is to simply track everything you consume. Not to judge it or over-think it. You need a point of reference, and there’s nowhere better to start than where you are today. Remember, we’re trying to make better choices, to build better habits, which will ultimately develop the right disciplines for lasting results and lifelong happiness.

2. Weigh yourself every morning. As long as you understand that sometimes your weight will fluctuate based on what you did or didn’t do the day before. You may also retain water differently on some days. So don’t be consumed by the number day by day. The main point about doing this every day (at about the same time and under the same conditions) is for the feedback you receive. That number starting back at you can give you clues as to what’s working and what may not be. And that information is invaluable.

3. Wear a heart rate monitor when you exercise. This will help you measure your exercise intensity and track your actual calorie burn. Go to polar.com for options.

We have only skimmed the surface here. Next week we will continue the discussion.

But there’s one last thing before we wrap up. Tracking is a big key to my success. However, there is one thing I don’t want you to calculate. That’s your body mass index (BMI). BMI is an inaccurate, ridiculous statistic that means nothing. So I want you to forget about it.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, please share it with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

As we wind down our “walking” habit in this last week of Month 5, I thought it would be helpful to not only know why walking is so important to our health & wellness.

I felt that an understanding about the negative impact of not getting enough steps could be equally as important.

Something that could possibly become a catalyst to motivate you when you’re not feeling it.

So what’s with this week’s title?

Well, last week we built our theme around a great Pink Floyd song to help you maximize your daily step count with machines. This week, I couldn’t help but incorporate a great Aerosmith song to reinforce the importance of walking. And then contrast it with the consequences of being sedentary.

If you’re not an Aerosmith fan (which is hard to understand!), we can drive the same point with “Let’s Dance” by David Bowie. So if that works better to get you moving, go with it!

We’ve all heard and read about the importance of taking 10,000 steps a day (aka 10K a day!). In fact, over the past 4 weeks we’ve covered numerous benefits of walking:

• Can You Give Me 10,000?
• There’s An App For That…
• Leave The Light ON
• Welcome To The Machine

10,000 steps began as an arbitrary number; originally created as a promotion by a Japanese pedometer company. Since then, studies have confirmed that 10,000 appears to be the sweet spot where people lose weight and gain control of their health & wellness.

Under 5,000 steps per day is considered “sedentary”, where health risks begin. 5,000 to 7,499 is considered to be “low active”, which is the category that most people fall into. 7,500 to 9,999 is categorized as “somewhat active”.

If you’re fortunate to log 10,000 to 12,499 steps per day, you are considered to be “active”. With consistency this is a great place to be.

And over 12,500 puts you in the “highly active” category. Not too shabby…

So what if your activity level has you labeled as “low active”?

What does this mean and should you be concerned?

Well first off, it may indicate that you’re not getting enough exercise. Walking is important to your health & wellness, but it’s not the only thing you need to do.

In addition to walking 10K steps a day, you need to include a few strength training and a couple of cardio sessions every week.

These can all contribute to your 10K a day, but walking by itself is not enough. Your body benefits from resistance training (aka strength training, lifting weights, or anaerobic exercise).

And although you can incorporate cardiovascular training into your weight-lifting sessions, the sustained intensity from aerobic exercise (aka cardio) is beneficial for your heart, lungs, brain, metabolism…

It will also improve your stamina and endurance during strength training sessions.

Many studies have been done to evaluate the consequences of being sedentary. Problems include an increased risk for heart disease, obesity, diabetes, dementia, and some cancers.

Here are 2 good articles worth reading:

• The Dangers of Sitting Too Much
• The Health Hazards of Sitting

Remember, the consistency of slow and steady for long-term results always trumps quick fix!

If you’re new to us, you can link back to the first post of the 6-month series here. And don’t worry about the time of year. We started in January because that’s when most people think about their health & wellness goals.

But you can start anytime. Like TODAY!!!

Same thing goes if you started but have fallen off-track. Go back to the first post of the series to re-calibrate and get yourself back on-track.

It’s a simple concept: One new habit per month, reinforced weekly to help you build the discipline. And since there are only a half dozen habits to build, it’s easy to manage.

But as Jim Rohn used to say “What’s easy to do is easy not to do”.

6 months to build the right habits and disciplines by:

• Taking action
• Consistently making good choices, and
• Learning from your missteps along the way

It’s up to you how long it takes to reach your goal. And then you have a lifetime to enjoy your new healthy lifestyle. How cool is that?

Next week we’ll introduce the 6^th and final healthy habit of our 6-month series. In the meantime, don’t forget to Walk This Way!

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, please share it with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Hey 10K! Are you hitting it every day?

If you need some help, you’re gonna like this post.

So how can you increase your daily step count?

I have a few ideas to share that work for me, and I’m hoping they can also work for you!

Full disclosure: I am not the type of person who likes to spend hours in the gym. My average workout time is 45 minutes, and that works for me. That doesn’t include walking. But I don’t view walking as a workout despite doing it at an intense pace.

I am always looking for ways to log more steps. And although running is great for so many reasons, it’s not really an option for me anymore. The lingering pain I experience from the impact is something I now try to avoid.

So I have found other ways to increase my step count at the gym while keeping my heart rate up.

Welcome to the low impact machines… Let’s look at a few examples:

1. Ellipticals: My favorite is the Octane Elliptical. After using it for a while, and experimenting with different modes and levels of resistance, you can get close to a “running experience” without any impact on your knees, ankles, feet… And you’ll rack up a lot of steps in an intense 30-minute session.
2. Bikes: It’s not my “go to” machine, but it’s a good leg workout that will definitely maximize your step count. For a super-intense session, hop on a “spin bike”. Remember your headphones and some loud, ass-kicking music for support and motivation. If you can ride outside, I’m sure my cyclist friends will agree that riding outdoors is more fun and exciting.
3. Steppers: These machines won’t give you the same high ratio of step count per hour as an elliptical or a bike will, but it’s an intense leg workout that gets (and keeps) your heart rate up.
4. Treadmills: Aside from basic walking (or running), treadmills enable you to control speed or elevation to intensify your workout. I’d much rather walk outdoors at a fast pace than on a treadmill. But it’s a good alternative when you need it.
5. Jump rope: Surprisingly, I don’t get the same pain from jumping rope as I do from running. So I jump rope frequently. If you haven’t jumped rope in a while, you may find that your endurance is low at first. No problem. Stick with it and increase your time every time you jump. And before long, 15 to 30 minutes will be no problem.
6. Walk the Mall: If the weather is bad or you want a change of scenery, walk the mall. You can window shop. But don’t stop when you see something you like. Wait ‘til you’re done. And use the stairs for added resistance and intensity.

My goal here was to help you find different ways to maximize your step count, making it a little easier to get to 10K a day. And pair it with some of your cardio training sessions for efficiency.

Tell me, what’s working for you? Share a comment below.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, please share it with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.