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.

We are into the home stretch as we enter Month #5 of our 6 healthy habits. Woohoo!

Are you feeling great? I hope the momentum of healthy habits is building for you…

I want you to know that you’re not alone. I’m right there with you. Living these same habits every day!

So far we’ve focused on improving our daily & weekly regimen with:

1. Drinking more water,
2. Starting or getting more exercise,
3. Sleeping 7 to 8 hours per night, and
4. Eating more nutritious food.

These are some of the core essential elements that provide significant benefits to your healthy lifestyle. And this week we will add “Walking” to our list. Walking has been proven to be a healthy habit. Something we need to be doing all the time, even though I saved it for nicer weather.

Our bodies are powerful and resilient. And we’ve got to keep moving to remain healthy and strong.

Walking is low impact. Yet it’s great exercise in so many ways. For example: At a brisk pace, walking not only strengthens your legs and core. It gets your heart rate up. It aids in circulation and breathing. And helps to clear your head – I do some of my best thinking and problem-solving when I’m on a walk (next best place is the shower). And if it’s sunny, you get to boost your Vitamin D production. Just remember the sunscreen.

Dr. Mehmet Oz recommends 10,000 steps per day (aka “10K a day”). And he’s not the only one.

By the way, logging 10,000 steps is no small feat. You’ve got to be deliberate and make time for it. Otherwise you will struggle to get anywhere close to hitting that goal every day.

Let’s clarify some things in a brief Q&A:

(Q1).   What counts as a step?

(A1).   Everything. But as with most things, quality matters. The faster or brisker your pace, the better. We are all at different fitness levels. And you will know when the steps you’re taking are meaningful, and when they’re not. Regardless, find a way to get to 10K a day!

(Q2).   How do I track my daily step count?

(A2).    The easiest way is with your smartphone. Or you can use a pedometer (fitness band or smartwatch).

(Q3).   How do I track my progress?

(A3).    Your smartphone. As an iPhone user, I use the built-in Apple Health app. It automatically tracks your step activity, as long as your phone is with you when you’re moving. It also displays your “daily average” steps on a dashboard. Plus a whole lot more health-related data. There are plenty of health-related apps on the Android. I’m just not aware of an all-inclusive one like the iPhone offers.

(Q4).   Why 10,000 steps?

(A4).    Well first off, 10,000 steps equates to approximately 5 miles. Based on my research, I discovered that 10,000 began as an arbitrary number. 10,000 steps was originally created as a promotion by a Japanese pedometer company. But since that time, studies have confirmed that 10,000 appears to be the sweet spot where people lose weight and gain control of their health & wellness.

This brief article is packed with useful information about activity, ways to increase your step count, and top picks for pedometers, fitness bands, and smartwatches.

Will you commit to 10K a day?

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, I’d be eternally grateful if you would share this 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’re in the last week of Habit #4. Did you add any superfoods to your daily nutrition?

I’ve been thinking about the eating habits of people I encounter every day. And although everyone is different, I think I can break people’s eating habits down into 2 main profiles:

1. Those who eat clean; and
2. Those who don’t.

There is an abundance of data about the importance of eating a well-balanced diet consisting of whole foods. Whole foods meaning food that is as close to its natural state as possible.

This also means avoiding processed foods as much as possible. Every time food is touched (processed), the nutrient value declines. And the calorie content, unhealthy fat,  and sugar usually rises.

I would add a few other things to the “Avoid List” including fast food, anything fried, most appetizers, baked goods, candy… You should also minimize your sugar, salt, and white flour product intake as part of your healthy regimen. For my full list, click here.

Let me ask you a serious question.

If the next car you bought cost $1,000,000.00, would you hesitate for a second to give it the best gas? Or make sure to perform routine maintenance and hire the best mechanic?

You’re thinking “that sounds ridiculous!”. Which part?

I’ll agree that you can’t put a price tag on your life – that is ridiculous! But the feeding and maintenance is spot on. The only real difference is that if you neglected your car, you could always buy another one. But what’s your recourse for neglecting your body?

Think about it.

Here’s what I don’t understand. With all of this information and proof, why do so many people continue to make bad food choices?

Still not convinced? The numbers don’t lie. Two-thirds of Americans are overweight. Just look around.

I understand that eating clean is NOT EASY. But it’s ESSENTIAL to your good health and longevity.

And avoiding good nutrition (not eating clean) leads to far too many problems. Like obesity, diabetes, heart disease, and stroke just to name a few. I don’t know about you, but I will do anything and everything possible to avoid these life altering diseases. Which eventually become life ending.

And they’re so preventable! In fact, it’s also been proven that you can reverse the negative effects of these preventable diseases by eating better and exercising. Like feeding your expensive sports car “high test” fuel and performing routine maintenance.

So WTF???

It’s so infuriating to see so many people neglecting themselves. And for what besides a heavy price?

Why wait for a medical emergency? STOP making excuses! And STOP putting other people’s priorities ahead of your own.

I know what you’re saying. “I’m too busy and don’t have enough time.” But that describes everyone! You don’t know where to start? Did you ever hear of the Internet? Too overwhelming? Then hire a professional. Even if only for a few sessions. You’re worth it! Aren’t you?

I have a theory.

Eating “dirty” is more prevalent (and popular) today than eating “clean” because of but not limited to the following:

• Laziness. It’s just easier.
• Lack of discipline.
• Convenience.
• Ignorance.
• “Instant” gratification feels better than its counterpart – “delayed”.
• It’s more pleasurable to do what’s fun and easy in the present than what’s necessary and perhaps more difficult for the future.
• Martyr syndrome.
• Too busy looking for the next “quick fix”.

As far as I’m concerned, these are all unacceptable excuses.

You have a choice. And if you can’t figure it out, then seek help from someone who has. That can help YOU make better choices.

No quick fixes either. Commit to building your healthy habits one meal at a time, but for the long term. And before you know it, you’ll see results. Which will help to motivate your new healthy lifestyle.

I like how Darren Hardy put it in his best-selling book The Compound Effect. On page 59 he writes: “If you took a bite of a Big Mac and immediately fell to the ground clutching your chest from a heart attack, you might not go back for that second bite. If your next puff of a cigarette instantly mutated your face into that of a weathered eight-five-year-old, chances are you’d pass on that too. If you failed to make that tenth call today and were immediately fired and bankrupted, suddenly picking up the phone would be a no-brainer. And, if that first forkful of cake instantly put fifty pounds on your frame, saying ‘no thank you’ to dessert would be the true piece of cake.”

Great words of wisdom. If you haven’t picked up your copy of The Compound Effect, I highly recommend it! Get it here.

I’d like to wrap up by sharing a great article. It’s packed with 10 healthy eating tips that resonate with my philosophy. I hope you enjoy. http://www.helpguide.org/articles/healthy-eating/healthy-eating.htm

Next week we start Habit #5. The weather is getting nicer and I think you’re gonna like this one. In the meantime, start eating healthy for cryin’ out loud!

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, I’d be eternally grateful if you would share this 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.

Remember that slogan from 30 years ago? No, I’m not suggesting that you go to Burger King. That would be a ridiculous recommendation.

But it’s relevant with today’s advice. So hang with me for a minute.

In today’s fast-paced society, eating in restaurants has become a regular occurrence. Especially when you consider the potential of at least 3 meals a day, and the amount of hours most people work. The odds that you will eat out at least a few times a week are very high.

Which can become a BIG problem. One that slowly compounds over time if you’re not careful. The statistics don’t lie.

I often find it astonishing to see the food choices that people make. Grown people… Adults…

Things like mac ‘n cheese (I thought that was for kids), nachos, fried mozzarella, quesadillas, bacon cheeseburger with fries, wings, a rack of ribs, and on and on. Not sure if it’s due to a lack of knowledge, laziness, or simply neglect. I try not to be judgmental, but it’s worrisome.

Add a couple drinks to the mix and you’re over 2,500 calories – for ONE MEAL. Not to mention the high amount of unhealthy, artery clogging saturated fat. What if this happens 3 times a week?

You better loosen that belt, then rethink your strategy.

And the restaurants aren’t helping. I mean, if you look at the menu choices, you could make the argument that it’s not your fault. But unfortunately, I can’t accept that logic. Eating clean is YOUR responsibility. You’ve got to be more vigilant!

And that’s what we’re going to cover in this post.

If you are trying lose weight, you would be best served to completely avoid restaurants as much as possible. Whaaaat???

Why?

When you cook at home, you know exactly what you are including. And you can scale back (like on salt for example). Or you can substitute a healthier ingredient if desired (like olive oil instead of butter).

Full disclosure: I’m not a cook and realize that you may disagree with my logic. I’m just looking for ways to eat healthier.

I like when restaurants show the calorie count of each item. I don’t necessarily trust the amounts, but it’s a point of reference and better than no info at all. At the very least, it can help you make an informed decision about your food selection. Like what NOT to order.

Let’s look at some “common” examples. WARNING: These are real.

The recommended “average” daily calorie requirements for adults is 2,000 to 2,500. Actual amounts are based on your gender, age, and activity level. Daily sodium intake according to the FDA is no more than 2,300 milligrams (mg), which is equivalent to one teaspoon.

Here are some suggestions:

1. Eat a little something before you go out – to dinner, to a party, or to a function where food will be served. Like a handful of nuts, an apple or other fruit, an avocado or some raw veggies. This way you won’t be ravenous when you arrive, which can lead to some bad food choices. And you’ll eat less because you’re not as hungry. Do this especially if you’re planning to have a cocktail or two.
2. Definitely skip the appetizers. You will have enough food between your entrée and a salad. And you don’t need the extra calories and unhealthy fat (as most of these apps are fried or greasy).
3. Say no to the bread. If you had a snack beforehand to tide you over, ask them to “not” bring it over. It will only tempt you, so make it easier on yourself by avoiding it.
4. Get your salad dressing on the side, and use it “sparingly” to save on calories.
5. Eat a little less than you normally would at home since the calories and sodium are higher. Save the rest for tomorrow. And you’ll save calories and money.
6. Have it your way; healthy of course. Ask to have something special prepared. Most restaurants will do it if you ask. For example, ask for grilled chicken or fish without any heavy sauces or creams. With a side of steamed veggies. And a sweet or baked potato, or brown rice. Even if they charge you a little more (which they probably won’t), it’s well worth it. After all, we are talking about you and your health.
7. When a dish comes with fries, ask for an “alternative”. Like salad, fresh fruit, a baked potato, steamed veggies…
8. Avoid dessert. Except for special occasions. For the same reasons as skipping the apps.
9. Strive for 95. Percent that is. Nobody’s perfect. And every situation is different. So try to make the best possible choice given the situation you’re in. And enjoy it!

What do ‘ya think, can you do 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, I’d be eternally grateful if you would share this 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.