Category Archives: Longevity

How long do you want to live with great quality of life?

Active lifestyle, Fitness, Goals, Health & wellness, Healthy aging, Healthy habits, Longevity, Nutrition, Personal development, Weight loss

Relax and Recharge For Longevity

March 13, 2017 John Dolan

Does your busy schedule include time to relax and recharge? For energy and productivity? Safety and sanity? How about for longevity?

Or time to spend a few minutes, just being present in the moment…

Okay, before you answer, take a deep breath in… Hold for 3 seconds.

Now let it out. Ohhhmmmm……

Back to my question. I’m guessing that finding time to relax and recharge may not be a priority in your busy schedule. And that’s why we are going to explore this important topic this week.

So we’ve recently covered why sleep is important to our overall health and wellness. And what happens when we don’t get enough.

This week we’ll take a peek inside our own mind.

Life moves quickly, and it can be stressful at times. That’s why it’s vital to create the space for downtime, by finding new ways to relax and recharge.

Stress isn’t necessarily a bad thing. But it can become unhealthy if we let it get the best of us for too long. Or if we don’t find a way to deal with it. (Hint: getting regular exercise and adequate sleep helps.)

Depending on the type of stress you’re dealing with, you can find relief in a number of ways. You could for example:

Go for a walk or a run.
Exercise.
Read a book.
Listen to music.
Take a vacation.
Find a hobby.

Notice that punching the wall wasn’t one of the options. And checking email or Facebook didn’t make my list. That just adds to your stress, and serves as a mind-numbing, time-sucking distraction. When you could’ve been doing something healthy and productive for yourself.

But hey, if checking Facebook or other social sites helps you find peace, then who am I to say it’s a bad thing. Just keep an eye on the time you spend focusing on others, which is time that you’re depriving YOU from working on YOURSELF.

You know what the flight attendants say in the safety demonstration before taking off, right?

About putting your mask on FIRST. (Click here to be sure).

Well it’s true! If you don’t put your mask on first, how can you take care of anyone else?

Are you saying, “Yea, I know all that stuff” and mentally moving on? ‘Cause you’re busy, or just got distracted by something else?

Well this is where I get pissed and say, “Okay, stop for a minute! The mask is a metaphor for your body. When are you going to get the hint, and start taking better care of yourself?”

So you can take care of your (family, employees, pet, whoever). And yes, so you can continue taking care of yourself too.

Deep breath in… Let it out. Ohhhmmmm………

We okay? Great! But I am serious about what I just said!

Alright, if you’re still with me, let’s move on.

Today I’d like to help you discover another way to relax and recharge. For short and long-term gain.

How?

Through meditation.

I find that meditation is somewhat of an abstract, elusive “thing”. Meaning that I don’t always feel an immediate result. Some days it may not feel like I’m doing it right. Or it could feel great one day, and I might struggle the next day with calming my thoughts or focusing.

But overall, I find it very relaxing and helpful. My favorite time to meditate is right after a great workout. My mind seems to be in the perfect state to relax. All it takes is 10 to 15 minutes and I feel like a new person. Rejuvenated and ready to deal with just about anything.

If you’ve never tried it before, I’d like to help you learn more about it. And hopefully influence you enough to give it a try. Or if you’ve tried it in the past but it’s been a while, get you to give it another chance.

And if you meditate actively, I’d love to hear about it. We can all learn from each other, so leave a comment below.

I’d consider myself a novice when it comes to meditation. I still have so much to learn, but will give you some of the methods I have found beneficial with the hope that it will spark something for you.

And it doesn’t have to be a rigid ritual that requires formal training. I’ve never been formally trained in this area. I’ve only read a few books over the years, which is why I feel I have a lot to learn.

At this time in my life I prefer guided meditations. There are countless smartphone apps and websites that offer “free” guided versions. So all you need is your smartphone, a pair of headphones, and a comfortable, distraction-free place to sit where you have privacy. By the way, your car can be that place.

I would suggest that you Google “guided meditations”. Or search for the same phrase in the App Store or Google Play Store. Listen to or preview a few until you find something that resonates with you based on the person’s voice, background music, duration, and the type of content.

In addition to meditation, I learned about the power of solitude over 30 years ago, which could also be considered a form of meditation. This is where you sit still, in silence, distraction free for 15 to 20 minutes, with your eyes closed, without moving. And these days, you need to put your phone in airplane mode.

If you’ve never tried this, you may find it extremely difficult the first few times. But it’s a great way to calm your mind and observe your thoughts. As you begin to relax, focus on your breathing or the ambient noise (which shouldn’t include the TV, radio, etc.).

It’s incredible the number of thoughts that appear when you slow down and observe. I challenge you to give it a try. Whether it’s to calm your thoughts. To plan your day. Or to find a solution to a challenging problem. The key is to try to remain uninterrupted so you can relax.

Here are a few resources

…that may help you discover the benefits of meditation.

WebMD article: http://www.webmd.com/sleep-disorders/meditation-natural-remedy-for-insomnia
Huff Post article: http://www.huffingtonpost.com/2013/07/15/meditation-in-action-mindfulness-sleep_n_3586716.html
The Honest Guys website for free guided meditations: http://thehonestguys.co.uk/meditations.html
Mindful Muscle: http://www.mindfulmuscle.com

My goal here is to get you to slow down. To think and reflect. Without distraction. Focusing on the present. Breathing deep, and letting it out slowly. You can enhance the experience by feeling the emotion of gratitude for all that you have in your life. And for this opportunity to take a few minutes for yourself.

Beautiful…

Now, it’s time to get back to reality. Keep drinking plenty of water, make time for exercise, find a way to get 7 to 8 hours of quality sleep every night, and discover the joys of meditation.

By the way, March 17^th is World Sleep Day. It’s intended to raise awareness of sleep disorders and the burden they place on society.

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.

Health & wellness, Healthy aging, Longevity, Sleep, Weight loss

When You Don’t Snooze, You Lose!

March 5, 2017 John Dolan

What happens when you don’t snooze? That’s right – you lose!

Well, read on to make sure this doesn’t happen to you.

Wakey, wakey… Time to get back to work!

How do you feel when you don’t get enough sleep?

Are you enthusiastic and upbeat; or irritable and lethargic?
Do you feel like going for a workout; or lounging in front of the TV with a bowl of ice cream or bag of chips?
Are you productive and creative; or distracted and uninspired?

Think about the choices and decisions you’ve made when you were sleep deprived.

Were they aligned with ones you would have normally made; or did they come back to haunt you at another time?

Like the bag of chips lounging in front of the TV…

You know where this is heading. And for good reason.

Aside from an unavoidable or extreme circumstance that may happen occasionally. Or a medical condition. You are in complete control of how much sleep you get every night.

It’s your responsibility to make sure it happens. And it’s your fault when it doesn’t.

This week we’ll look at how sleep deprivation is costing us all more than just wasted time. And if you have trouble sleeping, we’ll discuss a few ways to help you solve this problem, once and for all.

In Michael Hyatt’s blog post “4 Reasons Your Leadership Suffers When You Cheat Sleep”, he points out: The national average for the amount of sleep that leaders get is 5½ hours a night. About 20% less than what most people think they’re getting. And it gets worse if the quality of your sleep is suffering.

He goes on by outlining 4 reasons why not getting enough sleep is undermining your team.

When you’re sleep deprived:

Your ability to selectively focus your attention is impaired.
Innovation and problem solving suffers.
Decision making skills decline.
Emotionally, feelings are expressed in a more negative way.

WebMD wrote about 10 Things to Hate About Sleep Loss.

Here’s their list:

Sleepiness causes accidents.
Sleep loss dumbs you down.
Sleep deprivation can lead to serious health problems.
Lack of sleep kills sex drive.
Sleepiness is depressing.
Lack of sleep ages your skin.
Sleepiness makes you forgetful.
Losing sleep can make you gain weight.
Lack of sleep may increase risk of death.
Sleep loss impairs judgement, especially about sleep.

None of the items on either list are going to improve your life. In fact, you can expect just the opposite. Hey, doesn’t this sound like even more of a reason to make sleep a priority?

But what can you do if you have trouble getting to sleep?

According to the Consumer Reports ‘On Health’ publication, up to 70 million Americans may have a sleep disorder. And according to research published in the journal ‘Sleep Medicine’, more than 40 million of them don’t get a proper diagnosis or treatment. Jeeze!

Can you relate to this?

If that’s a YES, you should seek help.

They suggest that if you have trouble falling asleep or staying asleep, or can’t function normally, you should consult your primary care physician to identify or rule out illnesses that can affect sleep. Like depression and overactive thyroid.

Otherwise, it’s recommended that you see a board-certified sleep specialist. They can determine if you’re suffering from a common sleep disorder that may include:

Chronic insomnia.
Obstructive sleep apnea.
Restless legs syndrome.

Chronic insomnia affects roughly 10 to 15 percent of adults. It’s defined as trouble falling or staying asleep at least 3 times per week for 3 months or more. Lifestyle habits are evaluated including caffeine use, alcohol consumption, use of electronic devices close to bedtime, and medications taken.

Obstructive sleep apnea affects an estimated 25 million Americans. It results in numerous pauses in breathing during sleep. A sleep lab polysomnogram is recommended to properly diagnose this disorder.

Restless legs syndrome affects about 10 percent of American adults. Symptoms include leg sensations such as burning, a creepy-crawly feeling, throbbing, or an uncontrollable urge to move your legs.

I’m not a doctor or a sleep expert. But for these 3 symptoms, I would also recommend that you take a close look at your diet, exercise frequency, and activity level.

There are 3 main components to The Health Triad. Check it out here.

Think about it like a 3-legged stool. If one of the legs is broken, the stool is unable to support itself. Before the stool can stand on its own, you need to restore the broken leg. The same is true with your health & wellness.

Make sense?

We’ve covered a lot here.

You need 8 hours of sleep every night. If you’re falling short, it’s up to you to take control. And if you think you have a sleep disorder, seek medical help.

Your health and your life depend on it!

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, Fitness, Goals, Health & wellness, Healthy aging, Healthy habits, Longevity, Personal development, Weight loss

Exercise For Longevity

January 29, 2017 John Dolan

Welcome to Pillar 2! This week we introduce the second healthy habit of our program – exercise. If you participated in Habit 1, I’d like to congratulate you for completing this first vital habit.

In case you’re just joining us, we are launching 6 healthy habits to help you get into the best shape of your life. One new habit every month, from January to June.

You can link back to the first habit here.

But you may be wondering…

“One habit per month? Why are we taking it so slow?”

Here’s why…

Habits can be difficult to develop, especially when life gets in the way. I want to make it as easy as possible for you to succeed. By giving you the gift of focus and time to reinforce each new habit.

For month 2 we will add exercise to your routine. It’s an essential part of your healthy lifestyle.

In addition to making you look and feel great, you will become stronger and leaner when you exercise for longevity.

I’d also like you to consider the additional benefits. Exercise will…

burn fat and build muscle.
reduce stress and improve your mood.
improve your heart and cardiovascular functions.
increase blood flow to your brain and improve cognition.
prevent heart attacks, stroke and high blood pressure.
strengthen bones and improve balance as you age.
prevent or reverse nasty diseases like type 2 diabetes.
improve your focus, creativity, and productivity.
get you into fantastic shape, if done right.
help you lose or maintain weight.
reduce anxiety and depression.

And the benefits of exercise don’t stop here.

The two primary forms of exercise that we will cover include strength and cardio training. This week’s focus will be on the strength part. Strength-training (aka resistance training or weight lifting) becomes even more important as we age.

It’s been proven that our muscles, bones, circulatory and respiratory systems all benefit from strength-training. But despite this fact, not enough people include it in their weekly exercise routine.

Reasons vary but include limited knowledge of what to do, a lack of discipline, and a concern about becoming too bulked up with big muscles. Like this guy…

Ok, so I have to ask. Was this your first thought when I mentioned strength-training? Were you afraid you would bulk up like Arnold?

Be honest…

Take a deep breath. Relax. And don’t worry. You will never look like this. Even if you spent 3 hours a day in the gym, 6 days a week.

So let’s eliminate that concern right up front. Unless it’s your goal and you consume large amounts of performance enhancing drugs.

Otherwise, you don’t have to worry. Go train hard with confidence.

If you’re new to exercise, body weight exercises like the ones covered in the Accelerate Your Weight-Loss post can become your initial workout for the first month or two as you acclimate your body to exercise, based on your fitness level.

It’s best to take it slow in the beginning.

You will also need to change the order of these 6 exercises to suit your muscle groups better.

For example, start with push-ups. Then move to squats, mountain climbers, lunges, planks, and high knee pull-downs. And then go for at least 3 sets.

During the first month, you should not be concerned with intensity, or results. Instead, shift your focus to learning the exercises and practicing good form.

After you graduate to weights, you can perform one set of this “accelerate your weight-loss” routine as your pre-workout warmup.

After the first month or two, your strength-training routine will continue to target the major muscle groups including your legs, chest, back, shoulders, arms, and core.

I strongly suggest that you hire a certified personal trainer (CPT) at your local gym. Especially if strength-training is new to you.

CPT’s possess the skills to help people with different physical abilities and fitness levels by customizing the right exercises that enable you to achieve maximum results.

In addition, the one-on-one interaction ensures that you’re learning the proper technique and doing the exercises in good form. Even if it’s only for a few sessions.

Tom Venuto, former bodybuilder and best-selling author suggests using dumbbells when you’re just starting out. Dumbbells are easy to handle and you can use them in the gym or at home.

Dumbbells encourage equal development on each side of your body, and they’re safer. Especially if you’re training alone. I personally include them in my strength-training sessions.

By the way, I highly recommend his book Burn The Fat Feed The Muscle if you want to get in shape, the natural way through exercise and good nutrition.

Not only is Tom an expert in his field, he offers great insight and devotes a section to specific exercises in his 28-day plan. You’ll learn about the 10 biggest weight training myths, and how weight training helps you get leaner.

So let’s recap.

This month’s healthy habit is exercise.
This week’s homework involves starting a strength-training plan.
If you are new to exercise, spend the first month or two getting your body acclimated by doing body-weight exercises. Click here for suggestions.
After your first month or two of body-weight exercises, it’s time to start strength-training with weights. Preferably with dumbbells, 2 to 3 days per week.
Refer to Tom Venuto’s 28-day plan (TNB-28) in Burn The Fat Feed The Muscle.
You should hire a certified personal trainer (CPT) to match your physical abilities and fitness level with the right exercises.
And there’s no need to be intimidated by big muscles or physically fit people. You have your own goals and abilities. Focus on what you want! And work towards achieving it.

Disclaimer: Whenever starting a new exercise plan or nutrition program, you should always consult a doctor.

And finally, here’s a brief list of resources to help you exercise for longevity:

Burn The Fat Feed The Muscle (a great book on exercise and nutrition)
Beachbody – contact my friend and Beachbody coach Laura for advice on at home DVD-based exercise programs at http://www.beachbodycoach.com/esuite/home/girlinspired
Dumbbell workout for beginners – http://www.building-muscle101.com/dumbbell_workout_beginner.html
Routine for beginners – Accelerate Your Weight-Loss blog post
Resource for all levels – http://www.building-muscle101.com/weight-lifting-routines.html

In the meantime, keep reinforcing your water habit by drinking more water as you begin to exercise for longevity.

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.

Goals, Health & wellness, Healthy habits, Longevity, Weight loss

Simplify To Succeed

January 2, 2017 John Dolan

This blog is about healthy habits that get results!

I’m here to help you learn how to make more informed choices. Choices that build better habits. Sustainable habits that develop into healthy disciplines that get results.

MASSIVE RESULTS!

I realize that’s a mouthful.

And it may sound complicated, or perhaps even intimidating.

Especially if you’ve tried and failed at getting into better shape in the past. Or have lost weight, only to gain it back again (and then some).

So you’re here because you want to take control of your health & wellness. That’s great!

My goal is to simplify the process to help you succeed at winning this battle. And when you do, you will have the knowledge and ability to maintain great health for as long as you live.

No more stressing about weight gain and bigger sizes. Instead, your focus will shift to pride in your accomplishment, and celebration of your new healthy & fit lifestyle.

Congratulations!

You will have conquered the battle of the bulge, forever…

According to PR Web, the “US weight-loss market” generates over $60 billion a year in revenue.

Over $60 billion a year? WHAT???

This would lead you to believe that a lot of people are being helped. And slimming down from this massive amount that’s being spent.

So then why are two-thirds of Americans over-weight or obese?

Doesn’t anyone else find it ironic that the majority of marketing messages and advertising campaigns are focused on fast food and diet plans? And prescriptions to fix all of your ailments.

Quick fix at its finest!

But your need to look past the marketing hype, and not believe most of what you’re being fed. And instead, pay attention to the abysmal weight-loss results. And long list of “pharma” side effects.

So that you’re never “deceived” again.

Think about it… With all that’s being spent every year, why is this staggering statistic of over-weight Americans is still holding steady?

Here’s the short answer. There is too much information about diets and weight loss. It’s so confusing. Everywhere you turn, someone is trying to sell you their “all new” diet plan, that’s guaranteed to work.

So who do you believe?

Well first, I wouldn’t buy into any of these quick-fix weight-loss diet scams. You don’t need them!

So then what do you do?

You simplify. And fix it yourself. By getting back to basics.

Here’s my advice: There are only a few things you need to do to improve your health and lose weight. These “few things” are all natural. There’s nothing new, and there’s nothing to buy.

You just need to understand what they are and stay consistent with them. Then ignore everything else and give yourself a little time.

The goal is to develop a few new habits that you can enjoy and integrate into your lifestyle.

No pills, special diets, or restrictive programs.

Just a strong desire, that’s backed by effort and commitment.

Simple, right? Yep!

Welcome to The 6 Pillars To Better Health & Vitality.

For the next 6 months, you will learn one new habit every month.

This equates to 6 new habits if you’re doing the math.

That’s doable, right?

Six sustainable healthy habits that get results, and last for a lifetime!

One new habit you can practice every day for the entire month. This approach will give you a laser focus on the basics, and contribute to your overall long-term success (and healthy lifestyle).

I want to make this as easy as possible for you to follow. But therein lies the big challenge. Because as Jim Rohn used to say, “What’s easy to do is easy not to do”.

So what’s the first habit?

The first habit is WATER. As in drinking more of it.

I want you to focus solely on drinking more water.

Yea, that’s it. At least 2 to 3 liters per day for the ladies. And at least 3 to 4 liters per day for the gents.

Sounds easy, right? Well it’s not, unless you intentionally focus on it and make it a priority.

Remember, that’s all you need to focus on (aside from your family, work, life, etc.).

I know what you’re probably thinking..

“That’s it? I thought we were going to lose weight. How’s this gonna help?”

It’s going to help way more than you realize at the moment.

We will develop 6 new habits that you will build on every month. Healthy habits that get results!

Are you with me on this? Think you can do it? Great, I know you can!

Let’s review: For the first 4 weeks, your entire focus is to drink the recommended amount of water, every day. Pure water. Not sugar-flavored or artificially sweetened. Just pure water.

To make this happen, you must keep it with you at all or most times. And learn to drink it even when you’re not thirsty.

The phrase out of sight, out of mind sums it up best. So don’t do that.

In addition to the positive benefits of drinking water and developing a new healthy habit, you will gain the satisfaction and momentum of accomplishing a new daily goal. Sweet…

And this new habit will help you stop drinking things like soda or sweet teas that are sabotaging your new healthy lifestyle.

Bottoms 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.

Active lifestyle, Fitness, Goals, Health & wellness, Healthy aging, Longevity, Nutrition, Personal development, Sleep, Weight loss

Start Now!

December 26, 2016 John Dolan

Are you making any changes or improvements in the new year?

Or planning to accomplish some new goals?

I hope so!

But here’s an unfortunate scenario that occurs way too often.

Especially this time of year.

Let me know if this sounds familiar.

“I’m going to start… __________” (fill in the blank)

… eating better
… exercising
… going to bed earlier
… taking better care of myself

Sounds nice, although these declarations are way too VAGUE. But I’m not going to start nitpicking (yet). So let’s continue.

When? __________” (fill in the blank)

next month…
after the holidays…
in the new year…
after I get back from vacation…

You realize these are all LAME excuses that ALWAYS equate to NEVER.

And how about this one.

I’m going to stop smoking…

(Insert the same lame excuses from above)

And guess what’s not going to happen?

Right! The thing you said you were going to do.

So stop kidding yourself, and lying to others.

You’re not committed or ready to make a change yet.

I get it, we’ve all been there at some point. And have seen others make these false promises.

Need proof?

Just look back over the past 2 or 3 years. What have your actions been saying? (FYI – you have to look closely ‘cause you can’t hear them. Especially with all of the social media noise and distractions.)

Have you ever accomplished any of your “informally-made” resolutions? Or goals that you weren’t fully committed to?

Probably not.

And it’s that time of year again where the biggest and boldest false promises are about to be launched. Some will be well-meaning but will lack clarity or commitment. Others will be audibly initiated drunk New Year’s resolutions that never see the light of day.

Shockingly (well, actually NOT), 92% of resolutions fail. WTH?

It’s pretty obvious why.

Don’t waste another year of your precious life by setting yourself up for failure with useless New Year’s resolutions. Or weak goals that you’re not committed to.

Give your actions a chance to speak by doing yourself a huge favor.

Get it right this time by setting a few legitimate and relevant goals. Things you want and need to accomplish during the next 12 months.

It’s best to keep it simple and only start with a few. Especially if this is new for you.

In fact, I’d suggest that you only set one goal. A challenging, yet attainable short-term goal. Then when you achieve it, you can reward yourself by setting another one.

Let’s break it down into a few steps to make it simple.

The “What” – Okay, what do you want to accomplish? Make it Specific, Measurable, Attainable, Relevant, and Time-bound. With pen and paper; not in your head. For more on S-M-A-R-T goal setting, click here.
The “Why” – This is where it gets exciting. Start listing all the reasons ‘why’ you want to accomplish this goal. The more reasons the better. Your WHY-power will kick in when your motivation fades (which it will), or when plateaus occur (which they will), and when your WILL-power is at its lowest point (which happens).
The “How” – This is your plan for accomplishing your new goal. It includes the actions you will take as you chunk-down your goal into manageable steps. And don’t worry, you don’t have to figure it all out before you start. Just figure out the first couple of steps. Then you’ll adjust your plans along the way as you gain valuable insight from the obstacles and setbacks you begin to face. Otherwise, you could be doomed to the “paralysis by analysis” syndrome where nothing gets done.
Take “Action” – Now do something by taking your first step in the direction of your goal. This is very important. Consider it your first ‘How’.
Review your goal often. So it’s top of mind and to evaluate your progress. And as you’re reviewing, visualize the outcome as if you have already achieved it. This is very helpful and mysteriously powerful (but doesn’t work without taking action).
You’re on your way to achieving this goal. When you do, set another one.

For example, if one of your goals is to improve your cardiovascular health so you’re able to live a longer and a more active & fulfilling life, here’s how you would start.

Identify “WHY” this is important to YOU. And what it would mean if you didn’t accomplish it. Sometimes it’s the consequences that motivate us more than the prize itself. So use whatever works best for you in the situation at hand.
Plan the 3 to 5 days of the week you will exercise based on your fitness level. Remember, for something like this, slow and steady always trumps an overly-aggressive plan that’s unsustainable.
Include the days you will focus on strength or cardio training (and what each workout will consist of).
Put those days in your calendar. You are committed, right? Would you miss this Wednesday’s client presentation, or meeting with your boss? Then put your mask on first by showing up for your appointment with yourself, and stop saying you’re too busy.
And since cardiovascular health is also influenced by our nutrition, you should identify the foods you will STOP eating, and the healthier ones you will START eating.
Then plan the next few meals and shop for the ingredients.

Now it’s time to do something by completing your first workout and making your first meal.

Pretty simple, right?

Enjoy the process and appreciate the obstacles and struggles you will face along the way.

What???

Yep… There will be challenges and setbacks, but they’ll make it all worthwhile and allow you to accomplish bigger things in the future.

I hope you found value in this post.

As 2016 comes to a close, I would like to say thank you and wish you a HEALTHY, happy, and prosperous New Year!

Be on the lookout for The 6 Pillars To Better Health & Vitality. We start up next week and run through the end of June. You’re not gonna want to miss it. So subscribe for automatic updates.

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? I welcome your feedback.

What’s your Win to be Thin?

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.

Active lifestyle, Fitness, Goals, Health & wellness, Healthy aging, Longevity, Nutrition, Personal development, Sleep, Weight loss

What Example Are You Setting?

December 19, 2016 John Dolan

I’d like to start off by wishing you and your family a Merry Christmas and a Happy Hanukkah!

Last week’s central message was about prevention.

The concern is not only about the curves and excess flab that appear from ignoring your health for too long. It gets more serious when the life-threatening illnesses start knocking at your door.

If you are out of shape, over-weight, or all of the above, I want to challenge your mindset. And try to re-frame your situation to get you to a more desirable place.

Let me start by asking you a few questions.

What kind of an example are you setting for your kids, employees, and people that look up to you…
What kind of a burden are you placing on your spouse (or significant other) and family…
What kind of a legacy are you leaving…

… by NOT taking responsibility and better care of your health?

Think about it. Seriously.

But don’t think for a minute that I’m trying to demean, discourage or disparage you.

I mean this with the utmost respect.

Each of us has our own set of unique challenges. Life can be demanding and unfair at times. And it can also be so rewarding and full of opportunity.

In the face of adversity, how we deal with the hand we’re dealt, and the setbacks we face along the way makes all the difference.

I know, it’s easier said than done. But as the saying goes: “It’s not what happens to you that matters. Stuff happens to everyone. It’s what you do about what happens that makes all the difference.”

Let that sink in. It’s so powerful that it’s worth repeating.

“It’s not what happens to you that matters. Stuff happens to everyone. It’s what you do about what happens that makes all the difference.” ~ Anonymous

Will you succeed or fail? Persevere or give up? It’s all up to you.

The quicker you bounce back, learn from the feedback, and then take another step forward is key.

So this holiday season, enjoy the time you “get to share” with your family & friends. And take some time to reflect on all the abundance you have in your life. We all have SO much to be grateful for…

It’s helpful to remind ourselves of this by practicing the art of gratitude. By feeling it, and by expressing it whenever possible.

And just a heads up, in 2 weeks we will begin to revisit a concept that I introduced last year about 6 healthy habits.

On January 3^rd, we start “The 6 Pillars To Better Health & Vitality” – 6 months of building 6 core healthy habits that get results.

In the meantime, if you need some help navigating the holidays and managing the next couple weeks, check out this great post written by Darya Rose for My Fitness Pal. It’s called Your 9-Step Strategy to Maintain Your Weight During the Holidays.

I hope you found value in this post.

What’s your Win to be Thin?

Active lifestyle, Fitness, Goals, Health & wellness, Healthy aging, Longevity, Nutrition, Personal development, Sleep, Weight loss

Don’t Wait!

December 11, 2016 John Dolan

Don’t WAIT until it’s too LATE!

Life is short. And moves pretty fast.

As we get older, we need to stay ahead of the curve(s).

Before they… sneak up on us.

Are you with me?

Just like the weeds will take over your garden if you ignore them. The same is true if you neglect your health & wellness for too long.

After the excess baggage shows up at your door in the form of a bigger gut, butt, or muffin top, life-threatening illness will eventually take hold. And will usually strike in the form of obesity, high blood pressure, diabetes, heart disease, stroke, cancer, or early death.

And these are all preventable if you catch them early enough.

But I have an idea. It’s genius!

Make better choices now, so you don’t have to worry later.

It’s not only the battle of the bulge that you’re fighting.

It’s your life!!!

So what are you going to do about it?

I have itemized a few posts below to help you get ahead of the curve:

I hope you found value in this post.

What’s your Win to be Thin?

Active lifestyle, Fitness, Goals, Health & wellness, Healthy aging, Longevity, Nutrition, Personal development, Sleep, Weight loss

Is There a Better Way?

December 4, 2016 John Dolan

Health and wellness is a way of life.

I also believe it’s a “state of mind”. By state of mind I mean that it needs to be part of our daily focus. Mainly because it’s involved in SO many decisions we make every day.

Think about it like a lens or a mental funnel. Where you run your thoughts, plans, choices, decisions, and disciplines through. As in your health & wellness “filter”.

What’s your state of mind about your health & wellness?

And how can you improve it?

I mentioned last week that after 2 years of “blogging” about healthy habits, I am still committed to helping you, my loyal readers and supporters improve your health & wellness.

Yet I feel that something is missing as I have not had the growth or positive impact I expected, which is disappointing. My goal is to help you achieve significant results.

So I need to step it up and find a better way.

Over the next month, I plan to re-evaluate the direction of this blog for 2017 and beyond. This will include the subject matter and topics, along with my approach to delivering the content.

I created this blog to help anyone that struggled with weight issues. By promoting natural, do-it-yourself ‘DIY’ ways to lose weight and keep it off forever, through small changes in lifestyle.

Specifically, through better choices about nutrition and exercise.

I thought since I was able to maintain a healthy and fit body, then I should try to help others who struggled to find a way.

This started to shape my perspective about “longevity” and my desire to live to at least 100 years young, with great health, vitality and quality of life the entire time.

The concepts I focus on to incorporate in this blog look like this:

Healthy Habits That Promote Longevity, through…

Health & wellness
Personal development
Nutrition
Fitness
Weight loss
Results!!!

As my thoughts and writing have developed, I have begun speaking to the “over 50” crowd. Specifically, men and women ranging in age between their 50’s to 70’s, give or take a few years.

I’ve chosen “over 50” for a few reasons…

First, I fall into this category, so I understand what it’s like and can speak from experience. Second, it’s at this age where many of us begin to realize we’re not going to live forever. Third, our mortality causes us to get serious about our health & wellness. And fourth, because this is the group I believe I can have the most impact with.

If this resonates with you, then I encourage you to follow me by subscribing for automatic updates, and to share this with your inner circle that may find value and benefit from the results.

I have learned and figured out many things that relate to health & wellness. Longevity is a primary area of interest that I continue to study. And I am grateful that my good habits still outweigh the bad ones. Hey, I’m a work in progress which keeps it interesting.

As we wrap up this week, I want to thank you for your continued support. And point out that your feedback, suggestions, and constructive criticism are always welcome.

I hope you found value in this post.

What’s your Win to be Thin?

Active lifestyle, Fitness, Goals, Health & wellness, Healthy aging, Longevity, Nutrition, Personal development, Sleep, Weight loss

I Messed Up

November 28, 2016 John Dolan

I had a great Thanksgiving and hope you did too.

But I messed up. I ate and drank more than I planned to.

Can you relate?

Oh well, we can’t change the past so it’s time to move on.

We can only hope to learn from our experiences and try to do a little better the next time.

This leads me to a topic that I’ve written about before (and will definitely write about again).

Instead of worrying about what “you and I” did, didn’t do or did wrong, there are valuable lessons that I’d prefer to focus on. Things we can learn about ourselves that put us in control for the future.

It’s all about FEEDBACK.

We are all human, which means we make mistakes sometimes. Things don’t always turn out as we expect or plan. But that’s not a bad thing. It can actually be a good thing.

Yes, mistakes are good – as long as we learn from them and don’t make the same ones over and over again. Here are 2 posts on the topic that I highly recommend:

Let’s look at a few ways we can identify and obtain this valuable feedback.

Observation – be on the lookout for it.
Learn to be “present” in the moment
- by focusing on what you’re doing, or
- by observing how others are reacting and responding to what you’ve done or said.
Reflection – look back on what happened at an earlier time or during an important situation.
Learn from others by observing what happened to them and how they reacted.

By the way, all of these sound easy. But they can be a bit challenging as a result of today’s distracted (and connected) world.

So I’m ready to improve, and am looking optimistically at celebrating the Christmas and New Year’s Eve holidays in a month where I can practice better portion control and moderation.

And speaking of next month, December 1^st marks 2 years since I started this blog. Thanks for joining me on this journey.

I am still committed to helping you improve your health & wellness, naturally, with great nutrition and exercise.

I hope you found value in this post.

What’s your Win to be Thin?

www.Thin2Win.net

Category Archives: Longevity

You Are Here

And know where the current path is leading you?

NOW is the time to influence your future.

Now it’s time for YOU to take action…

Relax and Recharge For Longevity

This week we’ll take a peek inside our own mind.

Here are a few resources

Now it’s time for YOU to take action…

When You Don’t Snooze, You Lose!

When you’re sleep deprived:

Here’s their list:

Now it’s time for YOU to take action…

Exercise For Longevity

So let’s recap.

Now it’s time for YOU to take action…

Simplify To Succeed

So what’s the first habit?

Now it’s time for YOU to take action…

Start Now!

What Example Are You Setting?

Don’t Wait!

Is There a Better Way?

I Messed Up

Take control of your health & wellness. Start today!