Category Archives: Nutrition

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

Are You Really Taking Care of Yourself?

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I’m going to stay with the airplane theme from last week to share another powerful metaphor and help you discover if you are really taking care of yourself.

Taking care of yourself

Before take off, the flight attendants run through a routine safety demonstration. One of the items they cover is what to do in the event of a loss of cabin pressure.

First they instruct us that an oxygen mask will drop from overhead. Then they proceed to tell us what to do and how to put it on. And the next part is crucial.

They tell us “if we are traveling with small children or with someone that needs assistance, to put our mask on first before helping to secure their mask”.

Taking care of yourself

What? Isn’t that selfish? Shouldn’t we take care of them first?

While this example is blatantly obvious, our lives may include examples where we go out of our way for others before making sure that we’re okay. I find this to be common among women, perhaps due to maternal instincts. But it’s definitely not gender-specific. I have seen it occur with men too, myself included.

Stop and think about it for a minute. Are you too busy taking care of others and neglecting your own well-being?

Taking care of yourself

Like caring for your family, your kids, your spouse, your friends, a pet, your business, your clients… and not exercising or eating right because of these other demands. I’m not trying to say that they’re not important; they’re extremely important. But if you’re too tired, too sick, too weak, or no longer here to take care of them because you’re dead, help me understand how that is helping anyone?

We need to learn how to say NO more often to things that don’t make sense, so we have time to say YES to the people and things in our lives that do mean something.

Don’t make excuses and please don’t play the martyr card. You are responsible to take care of your own health & wellness first – so you can have the strength, stamina, patience, clarity, and whatever else you need to help others with their “mask”.

Otherwise, you might find that you’re the one that’s waiting for someone else to put your mask on for you.

This may mean going to bed early so you can get up early. Making time for your workout. Or time to prepare your healthy meals. And carving out time for your own personal development.

If YOU don’t plan your OWN time, then it’s NOT going to get done. There are plenty of others who will gladly “take” your time to fulfill their own wants and needs. And that’s okay if you decide that’s what you want to do. But you better prioritize to make sure that your wants and needs are not neglected.

Make sense?

I don’t mean to seem insensitive here. Putting your mask on first is truly an unselfish act.

Taking care of yourselfLet’s put this in perspective. Think of 3 people in your life that depend on you for something. That “something” essentially equates to your time. Now think about what you need to do to help them. Each person probably depends on you for something different. Is it predictable and scheduled, or random and unplanned?

Now think about how you deal with or react to these demands. Do you “drop everything” and respond? That may be necessary sometimes, but probably not all the time as may be the case. How else can you handle the situation and end up with the same result, or better?

My point here is to help you stop to think about it. There’s usually more than one way to get something done. And many times there is a better way, if you look for it.

So figure it out and make sure to put your mask on first so you can help the people in your life that truly need 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, Longevity, Nutrition, Personal development, Weight loss

Take Your Health & Wellness To New Heights

Full throttle

I first heard this story almost 30 years ago. In his renowned audio program, The Psychology of Achievement, Brian Tracy tells the story of how the level of success you ultimately achieve is equivalent to an airplane taking off.

For the plane to take off, it needs to accelerate at FULL throttle. And once it’s off the ground, it must maintain full speed ahead as it climbs through the clouds. But the pilot cannot maintain this speed indefinitely. Once the plane reaches its desired altitude, the pilot needs to back off the throttle and “maintain” its cruising speed.

But let me ask you this. What happens to the plane if the pilot starts out at anything less than full speed? Will it ever get off the ground?

Have you ever had an unsuccessful attempt at getting in shape or trying to lose weight? Did you back off the throttle too early? And never get off the ground? Or perhaps you began to see results, but backed off too soon before reaching your goal.

Let’s look on the bright side. You’re still here which means you have another chance, right? Good.

Full throttle

So how does this “pedal to the metal” philosophy relate to your health & wellness?

Although you may have attempted multiple “flights” in your life, you can’t change the past. But you can LEARN from it. So I’m here to ask you to get serious. Really SERIOUS! ‘Cause your life depends on it.

How? By taking action to make smarter choices, form new habits, and make better decisions that lead to long-term disciplines.

Rule #1: If you want things to change, then you need to change.

What does this mean for you? Here are some areas to consider…

  • Personal development – Are you purposefully learning something new every day? Great! This is an excellent start but don’t leave yourself hanging. Take action and implement what you’ve learned. When you feel lazy, refer to Rule #1.
  • Longevity – How long do you want to live? Are your choices and habits helping or hurting your chances of making it that far? When in doubt, refer to Rule #1.
  • Nutrition – What foods do you need to eat more of, and what do you need to eat less of, or stop eating altogether? When you want to eat something sweet, refer to Rule #1.
  • Fitness – Have you started your strength and cardio training regimen? When you don’t feel like exercising, refer to Rule #1.
  • Weight loss – If you need to lose weight, how much and by when? And what’s your plan to get there? In other words, the daily choices you will make, whether you feel like it or not. When things get tough, refer to Rule #1.
  • Health & wellness – Are you taking great care of yourself? How can you do a better job of caring for the only body and mind that you’ll ever own? When life gets in the way, refer to Rule #1.

This takes work. But remember, you only have ONE life and the clock is ticking. Now is the time to take ACTION! What small steps are you taking to create positive, long-lasting change in your life?

Full throttle

Here’s to a successful flight! Good luck on your journey as you reach new heights of happiness, health & wellness, longevity, and prosperity. Onward and upward!!!

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, Longevity, Nutrition, Personal development, Weight loss

Why Being Bad Isn’t So Bad

Last week we discussed the value of feedback. Specifically how feedback can help you learn and improve. This week I’d like to delve into what I believe to be a similar topic.

So you had a bad day (or maybe a bad week) as it relates to accomplishing your health & wellness goals. Hey, it happens.

Think-about-why-you-started

Let’s say you missed a couple workouts last week for whatever reason; aside from being too sick or rehabbing an injury. We’re not here to make excuses, we want results.

So what can you do about it and how can YOU benefit from being bad?

First, let’s look at a few things that can happen.

  1. You may get down on yourself for letting life get in the way of your workouts. Don’t go there.
  2. Momentum stops pretty quickly and a couple missed workouts can turn into a few more if you’re not careful. Don’t let it happen.
  3. You may find yourself more motivated to get back on track. It can be an opportunity to increase your workout intensity and come back strong. This is ideal and why I say “being bad isn’t so bad”. It’s like a minor correction so to speak.

But keep in mind, if you’re not pushing to get back to work, a lack of motivation could be a sign that you’re getting bored with your workouts. It may be time to mix up your routine a bit. Especially if you’ve been doing the same exercises for a few months in a row. Boredom can set in and diminish your enthusiasm. (I have to admit, that’s where I’m at right now.)

If you need some extra help, what can you do to get back in the zone?

  • Try exercising at a different time of day.
  • Get a workout partner, or hire a personal trainer.
  • Make sure that you’re eating enough and getting enough rest.
  • Show up. Stop thinking too much and just get busy.
  • Review your health & wellness goal(s) to get re-inspired.
  • Use your imagination, or Google. Find something to get moving.

Let’s wrap this up with some final thoughts:

Can one missed workout set you back to ground zero? To a place back in time when you were less healthy and in worse shape? I don’t think so. Because the opposite isn’t possible either. One great workout is not going to transform your body and give you all of the health benefits you’re seeking. It’s the same for a good meal or bad one, isn’t it?

So lighten up Francis. Stop worrying so much about what you didn’t do. Use it to your advantage and get your momentum back – one good meal and one intense workout at a time. And then focus on what you ARE doing, and be grateful for the opportunity.

“Progress not perfection.” ~ Unknown

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.

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

The Value of Feedback

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thank-youFirst off, I want to thank my family, friends, and followers of this blog for the valuable feedback you provided to last week’s post. It was very inspiring to see your interest in what I’m doing with this blog. I plan to incorporate your ideas into upcoming posts.

When it comes to feedback, I “usually” welcome it. I say usually because there may be times when the feedback received is something you didn’t expect, or want to hear. But regardless, I personally find that feedback is extremely helpful to my growth and development.

And it’s one of the best ways we can learn. About ourselves in general, about our mistakes and ways to improve, and about what’s important to others. So seek it out whenever possible.

feedbackBut feedback doesn’t only have to be from others. Think about just being present in the moment. What do you see or hear? What’s missing? You can also observe your surroundings. And the results you’re achieving (or not). This approach allows you to gain keen insight into what’s working and what you can do better at.

Tracking is another form of feedback. We’ve discussed “tracking“ in a previous post. You can link back to it here. One of the most important elements of tracking is how it brings awareness to the things that you’re trying to do more or less of. Like reinforcing good habits, or eliminating bad ones.

For example, if you are trying to increase your savings, tracking can help you get a handle on your spending. If you’re trying to get healthy, tracking can provide important feedback for how many times you’ve worked out this past week, month, or quarter. Now you can compare your “actual” data to your “projected” numbers – (e.g. your goal), and determine if you’re on-track, or off.

If you use your imagination, you can improve just about anything with tracking. Think about it for a minute. Pick an area in your life that you want to improve.

Example: How can I live to be (insert your number here) years old, and maintain a great quality of life for as long as possible?

Now brainstorm 3 to 5 new habits that will help you accomplish this area of improvement. Examples could include:

  • Jump start my nutrition by eliminating fast food, sugar, processed crap…
  • Improve my cardiovascular health with 3 cardio training sessions every week.
  • Increase my lean muscle mass with 3 strength training sessions every week.
  • Eat more nutritious meals at home and minimize the number of times I eat out.
  • Maintain portion control when I eat.

measuring-successPick one new habit that you can easily measure (or track). Then get to work! After it’s become part of your routine, add another new habit, and track it. If you try to approach this one step at a time instead of all at once, it will be easier and more fun. And you will most likely be more successful at improving the thing that you’re trying to change.

Are you with me? Will you try 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 have a positive impact on you? Can I get you to take action? What would you like to see in future posts?

If you know someone who struggles with their weight, 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.

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

Are You Losing Weight or Losing Interest?

engagementIt’s been almost a year since I officially started this blog. A concept that was churning around in my head for a few years prior. On the positive side I continue to learn a lot every day. And I have formed many new relationships. But I am getting very little engagement or interest, and I don’t know why. So I am contemplating shutting it down.

Frankly, I enjoy writing about health & wellness, and there is plenty to write about. My main topics are centered around weight-loss and longevity, and supported by exercise, good nutrition, and personal development. But my ability to get my followers to take action doesn’t seem to be working, nor does and my approach for growing my audience through social media. If it is and I hope I’m wrong, I am not hearing about or seeing any significant results.

I do realize that I am part of the problem. In addition to learning how to become a better writer, I am learning the many technical aspects of maintaining a blog and integrating it with other programs. In full disclosure, I am not a programmer or web developer. As a result I am making plenty of mistakes, and learning from them along the way.

I also realize that some of my posts are too long (like this one). But it’s not for lack of trying. I continually look for ways to “say it” with fewer words. So thank you for bearing with me and overlooking some of my “rookie” faux pas as you follow me on this journey.

This is not a plea for your sympathy. What I’m looking for is how I can help YOU. If you’ve read any of my posts, you understand that I “walk my talk”. My approach and methods are “natural”. Natural as in eating right and exercising as a way to build lean muscle and burn excess body fat. This is the best way to lose weight, keep it off, and improve your overall health & wellness.

exercise-intensityBut as human nature goes, there are unfortunately far too many people looking for a quick fix, or a way to lose the weight without changing their habits or doing the necessary work. If this describes you, then my challenge is to help you realize once and for all that you can’t take the easy road. A quick fix may give you some short term results. But those results can’t be sustained. And in the long run you’ll end up gaining it all back, and then some (which makes matters even worse).

So I ask you this:

  • How can I help you?
  • What can I do to help you embrace my approach to losing weight?
  • What can I do to get you to take action (for you, not me)?

My main goal for this blog is to provide you with the highest quality content to help you achieve maximum results. My message is geared toward anyone that struggles with weight issues. Anyone that needs to learn how to eat right and exercise for longevity.

over-40-and-fit

Sounds simple but for a number of reasons it’s not. This is why I feel that I am best suited to help men and women over 40 that need to lose weight and get in shape.

Why people over 40?

You have the potential to live for another 50 years, or more. But it’s at this point in our lives that our health can spiral out of control if we neglect it. Life moves fast and before you know it, you’ve turned 50 or 60 and find yourself out of shape and 30 pounds overweight.

How did this happen? It didn’t happen overnight or by accident. If you keep to the same routine(s), you will continue to gain more weight. And possibly dig yourself an early grave.

If you’re over-weight, it’s proven that you are putting yourself in jeopardy for too many unnecessary health risks including obesity, heart disease, high blood pressure, diabetes, stroke, cancer, and a long list of others. Not only do these conditions also require medication, the extra weight and symptoms put too many stresses on your body. It’s not good physically, mentally or medically.

Preventable_conditions

But there is a silver lining. These health risks are all preventable, and many times reversible if you take better care of yourself. Wouldn’t you rather avoid a serious medical condition than succumb to it because of neglect, laziness or lack of knowledge? Your body is resilient and you have the ability to improve your situation.

I’ve been fortunate to have had success staying in great shape and in excellent health, for which I am extremely grateful. So I am compelled to share what works and try to help as many people as I can. And although social media can really help spread the word, I am failing at getting my message across.

But I’m not giving up. And I need your HELP!

Losing weight is really quite simple when you know what to do. But it does take hard work, discipline, sacrifice and persistence. And you have to give yourself TIME.

Think about it. If you’re 30 pounds over-weight and you’ve been packing it on for the past 10 years or more, expecting to lose all of that weight in the next month or two is unrealistic and ridiculous. It’s also unhealthy. So don’t set yourself up to fail. Do it the right way.

It’s not the weight-loss you need to focus on… What???

If it’s not the weight-loss then what is it?

You have “things” that need to change. “Things” like your choices, habits, actions, decisions and disciplines. Click here to link back to a previous post.

And guess what? When those things change (or you change I should say), then everything changes for you. And the weight will be gone forever, never to return.

“If you will change, then everything will change for you.” ~ Jim Rohn

This is the KEY. YOU have to CHANGE!

time_for_change

Let me help you figure this out so you can get rid you of this unhealthy and unnecessary disease once and for all. And do yourself and your family a favor. Stop looking for an easy way out. Stop making excuses. And stop beating yourself up. Dig deeper. You can do this!

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 have a positive impact on you? Can I get you to take action? What would you like to see in future posts?

If you know someone who struggles with their weight, 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.

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

Labor Day… A Time To Recommit

Labor_dayI hope that your Labor Day weekend was an enjoyable and relaxing one, spent outdoors with family and friends.

If you over-indulged like I did during the long holiday weekend, don’t worry. We all need some fun and excitement in our lives. Especially if you’re working hard on yourself and on your career all the time.

Getting off-track can sometimes help to solidify your WHY. It can also strengthen your commitment to your target. It’s usually not a bad thing so stay focused and find something positive about it.

Getting_back_on_trackAre you ready to get serious and back on track. Consider this a friendly reminder to get back to it. Start by planning your upcoming workouts and clean eating meals over the next week or two so you can maintain the momentum you built up before the long weekend.

Rest is good, and it’s an essential part of our growth and development. But it’s amazing how taking a few days off can dull the edge of our motivation. Don’t let it happen by delaying your next workout.

Your health & wellness is your responsibility. Get back into your routine immediately to continue reaping the benefits.

September marks the last month of the 3rd quarter. Are you on track to accomplish your weight-loss goal for 2015?

  • If you are, congratulations! And keep in mind, this is just the beginning of your new life. Health & wellness (and longevity) is a mindset that becomes a lifestyle. Are you thinking about your next goal?
  • If you’re not there yet or you just started, keep the faith and believe in yourself. Back up that faith with intense, calorie-burning and muscle building workouts fueled by clean-eating behaviors. The results will begin to show.

Thinking ahead, do you want to look and feel great next summer? April is NOT the time to start on that endeavor. NOW IS THE TIME!

A-Year-From-Now-Youll-Wish-You-Started-TodaySo get started. If you need some guidance, check the “Archives” in the sidebar to review posts that were published over the past year to see what resonates with you in this season of your life.

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 have a positive impact on you? What would you like to see in future posts?

If you know someone who struggles with their weight, 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.

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

Accelerate Your Weight-Loss

Want to accelerate your weight-loss initiative?

By burning excess calories and stubborn body fat?

And building lean muscle?

Cool!

exercise for life to accelerate your weight-loss

We’re going to discuss exercises you can do in the privacy of your own home, with very little space required (except for the walking).

And these are great if you’re short on time.

Of course you should always consult your primary care physician before beginning an exercise or nutrition program.

If you’re new to fitness or you’ve been sedentary for some time, you should start slow. And put more of an emphasis on your form than the number of reps.

Then as you learn the moves, do a few more reps, add weight, or go a little farther each time your exercise. And remember to breathe.

Here are 6 exercises along with a modification for each, based on your fitness level.

  1. High knee pull-downs – Standing up straight, raise your hands over your head and reach to the ceiling. Pull both hands down to your chest and make a fist. At the same time, drive your left knee up as high as you can. Return to the starting position and alternate knees. (Start slow but after a few days, increase your speed and the number of reps). High-knee-pull-downs accelerate your weight-lossModify: Jumping jacks – I don’t think this needs an explanation.
  1. Squats – Standing up straight with your feet shoulder width apart and parallel with each other, squat down without leaning forward. You can stick your arms out for added balance. Return to your starting position for a count of one. Repeat while maintaining your balance. Make sure that your knees are not tracking out beyond your feet. If squats are new to you and feel awkward, try facing a wall which will prevent you from leaning too far forward. body-weight-squats accelerate your weight-lossModify: Lunges – Standing straight up with your feet shoulder width apart and parallel with each other, take a big step forward with your left foot. Keep the ball of your right foot touching the ground as you lunge forward maintaining your balance. Dip your right knee down to the ground. Push forward to stand up on your left leg. Bring your right foot up, next to your left one. Alternate by taking a big step forward with your right foot. Dip your left knee to the ground, then push forward to stand up on your right leg. Bring your left foot up, next to your right one. Repeat to exhaustion. (You can also keep your back leg straight instead of dipping down which will give you a different stretch and burn).
  1. Mountain climbers – Start in a push-up position with hands and feet shoulder width apart. Holding this position, drive your left knee straight towards the front of your body. Return your knee back to the starting position. Do the same with your right knee, then continue alternating left and right. You may need to start at a walking pace. After you build up some endurance, do these as fast as you can at a running pace. And be sure to breathe. Mountain-climbers accelerate your weight-lossModify: Oblique crunches. Lie on your back with legs straight and about 3″ off the floor. Hands behind your head with fingers locked. Pull your left knee towards your right elbow while simultaneously driving your right elbow towards your left knee. Alternate back and forth. Repeat to exhaustion.
  1. Plank – Get into a push-up position on the floor, but instead of placing your hands shoulder width apart on the floor, lean on your forearms with your hands out in front and face down. Your forearm and upper arm should form a 90 degree angle. With a straight back parallel to the floor, hold this position for as long as you can. Make sure that your back remains straight with no arch up or sag down. Your ability to hold this position for longer amounts of time will increase the more times you do this exercise. planks accelerate your weight-lossModify: Same thing but do your plank from your knees (instead of your feet).
  1. Push-ups – Start with your hands shoulder width apart and face down on the floor with your feet together and back straight, parallel to the floor. Lower yourself maintaining your straight back, parallel to the floor, until your chest makes slight contact with the floor. Then push yourself back up to the starting position. Do as many as you can. Focus on tightening your core, maintaining good form, and breathing out as you push “up”. Push-ups accelerate your weight-lossModify: Same thing but do your push-ups from your knees (instead of your feet).
  1. Power walking – I’ll describe this as walking with a purpose and a sense of urgency. Like you need to be somewhere and you’re in a hurry (just short of running).Power-walking accelerates your weight-lossModify: Walking at a slower pace; especially if you’re a beginner. Take it down a notch or two. Something is better than nothing.

You will need to change the order of these 6 exercises to suit your muscle groups better. Start with push-ups. Then move to squats, mountain climbers, lunges, planks, and high knee pull-downs. And then work up to at least 3 sets. You can integrate power walking as a “pre” or “post” workout routine.

BONUS: Incorporate jumping rope into your exercise routine.

This one will cost you about $10 to $15. But it’s well worth it for the calorie burn and the increased stamina you’ll gain over time. Check out the Caymen speed rope, and the Survival and Cross speed rope.

Accelerate Your Weight-Loss

I can’t stress enough about the importance of exercise. Think of it as a catalyst; not only for your weight-loss initiative but also for your overall health & well being.

Exercise provides a wealth of benefits. When you combine intense exercise with eating clean, you will accelerate your weight loss!

And you’ll be amazed at how the weight comes off and stays off, when you give it enough time.

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.

Fitness, Goals, Health & wellness, Nutrition, Personal development, Sleep, Weight loss

Do I Have Your Attention?

Last week we left off reflecting on our health & wellness. Specifically, I asked you to think about what has prevented you from accomplishing your weight-loss goal in the past. My questions were an attempt to help you identify the obstacles and setbacks that typically derail our initial intentions. TMILet’s put some perspective on this. The first thing I want you to understand – there is TOO MUCH INFORMATION about weight-loss. Think about all of the marketing messages, sales pitches, advertisements, TV commercials, and gimmicks galore. They’re bombarding you from every conceivable direction and media source.

Wouldn’t more people be healthy and fit if all that stuff worked? I’m often astounded by the ads that “claim” you don’t have to exercise or change your eating habits. Just take this pill once a day and you’ll lose 40 pounds in 30 days. REALLY???

So why don’t these claims work? Mainly because there’s a lot of crap being marketed. And yet despite the fact that some of the information is good, other factors come into play. See if any of these strike a chord:

  1. There are too many choices, so we end up confused and frustrated.
  2. We’re busy and find it difficult to carve out time to exercise or prepare healthy meals.
  3. We’re looking for a quick fix or magic pill to solve our problem.
  4. We expect immediate results and are therefore unable to delay gratification; at least for any real length of time.
  5. We lack discipline when the going gets tough, and eventually just quit.
  6. We give up too easily because we don’t have a strong enough reason WHY we want to lose the weight. Basically, we’re not willing to “pay the price”.
  7. We may “watch” our calorie intake, and we may also go to the gym, but we sabotage those efforts with poor, unconscious choices at other times of the day.
  8. We don’t understand calorie math. And as a result, our calorie deficit isn’t actually what we think it is. It may actually be a calorie surplus.

ScamsAnd “oh by the way”, I’m not here to proclaim that I have the latest weight-loss secret, fat-shredding supplement, or scientific formula from the Amazon rainforest that’s going to finally and magically help you lose all that weight. I’m here to tell it to you straight.

So then what can I do for you? Well, I can help you break your weight-loss initiative down to its simplest components by making it a little easier for you to understand and approach. Losing weight isn’t as hard as you think, but it will take work.

Accomplishing your weight-loss goal will require you to plan, to have discipline, to sacrifice, to sweat, to get 8 hours of sleep every night, to make conscious choices, to form new habits, and to do these 3 things:

  1. Eat clean.
  2. Exercise.
  3. And figure out WHY this is important to you.

small_changesIt really comes down to only a few things, done consistently, over time, whether you feel like it or not. Hey, this sounds very familiar. That’s right, it’s the Compound Effect. If you haven’t read it, you should. Buy it here on Amazon.

Okay, now we need to understand what eating clean is all about. And what you need to do for exercise, so both elements work together so you can maintain a calorie deficit to help you lose (I mean WIN).

I personally feel that it’s all about getting back to basics. You need to start slow and remain committed and consistent on your journey.

Eating clean is about eating food in as close to its natural state as possible. By eliminating processed foods and sugar, minimizing saturated fats and sodium, and eating more fruits & vegetables. If you do this consistently, you will take control over your weight-loss.

Exercise is about moving and gaining strength. Cardio training is great for getting your heart rate up for an extended period of time. You will burn a significant amount of calories, depending on your intensity and the time you spend. You will also burn calories during your strength training sessions with weights.

Combine exercise with eating clean and you will gain maximum leverage. Give it enough time and you will achieve your weight-loss goal.

I’d like to make one more point about strength training. While it’s true that your body burns more calories maintaining lean muscle than it does maintaining body fat, this is only one small side benefit. Not only does strength training make you stronger, it’s one of the best things you can do for toning and reshaping. But it takes time.

Don’t worry about “bulking up”. This should be the least of your concerns. Unless you’re spending 4 hours a day in the gym, 6 days a week, you have nothing to worry about. You need to work with weights to gain strength, improve stability, build lean muscle, and burn calories. Your body will thank you for it in the long run.

We’ve covered a lot here. You can link to some of my previous posts that outline these key concepts:

I’ve given you plenty of information to digest. Now it’s up to you to make a plan and take action. Still confused? Perhaps this DarrenDaily episode will help – http://www.darrendaily.com/step-it-up/.

Next week we’ll look at exercises you can do at home that will burn calories and won’t cost you a dime. Exercises you can start as soon as you get your doctor’s approval.

Thanks 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? What would you like to see in future posts?

Do you know someone who struggles with their weight? 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.

Fitness, Goals, Health & wellness, Nutrition, Personal development, Weight loss

Excuse Me?

serious-this-is-my-serious-faceYour health & wellness is serious business. This is your one and only life we’re talking about. So I have to ask you a few “personal” questions without seeming insensitive, rude, judgmental, or disrespectful.

  • What’s preventing you from accomplishing your weight-loss goal?
  • Is something stopping you from getting started?
  • Are you nervous, intimidated, embarrassed, or afraid to walk into your local gym or fitness center?
  • Maybe you want to start at home, but you’re not sure where to begin or you’re unclear about what to actually do.
  • Are previous “failed attempts” clouding your future outlook in a negative way?
  • Perhaps you’re depressed with your current situation because you can’t see a way out.
  • Has chronic pain sidelined your exercise efforts?
  • Does complacent describe you?
  • Or is lazy a better description?
  • Do you like being over-weight, or do you hate it?

I hope I have your attention.

Excuses

Although I may not know you and your story, I do want to try to help you. I can’t speak for your past experience, but I can tell you that your past is not an indicator of your future potential or ability to succeed.

But I need to ask a few more questions:

  • How long do you want to live?
  • How healthy do you want to be in your later years?
  • Do you want to remain mobile, or confined to a wheelchair?
  • How much of your mind do you want to preserve as you get older?

Too much information

I want you to really think about these questions. So find a quiet, distraction-free place to sit and think for a few minutes. Grab a pen and paper so you can jot down your thoughts. Daydream about the possibilities and what it would be like to be thin. Try to identify when or why things went off-track. Not to wallow in self pity but so you can get mad and fix it moving forward.

Next week we’ll continue this discussion. We’ll unpack why it’s more difficult to lose weight now than ever before, and what you can do to make it easier.

Until then, thanks 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? What would you like to see in future posts?

Do you know someone who struggles with their weight? 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.

Fitness, Goals, Health & wellness, Nutrition, Personal development, Sleep, Weight loss

A 12-Step Program

According to Wikipedia, a twelve-step program is a set of guiding principles outlining a course of action for tackling problems including alcoholism, drug addiction and compulsion. Originally proposed by Alcoholics Anonymous as a method of recovery from alcoholism.

Health and Wellness Icon

But this blog is about health & wellness. And I want to help you tackle one of the biggest challenges that far too many people continue to face. What is it? Obesity, weight-loss, “yo-yo” dieting, being over-weight; call it what you will. The bottom line is that you weigh more than you want and can’t find a long-term solution for shedding the extra weight, or keeping it off.

This is where I can help. I have created my own twelve-steps for healthy weight-loss. And although it’s not a program per se, it’s something you can follow if you want to lose weight once and for all.

Since I’m a big fan of the number 13, we’ll make it a baker’s dozen. So let’s count ’em down and get you some results!

  1. Identify WHY you want to lose the weight and WHAT it will cost you if you don’t. What are the benefits and consequences?
  2. Cut out sugar. All of it, including drinks and artificial sweeteners.
  3. Go grilled, not fried.
  4. No fast food. Seriously!
  5. Drink water – lots of it.
  6. Eat breakfast every day.
  7. Get 8 hours of sleep every night.
  8. Walk 10,000 steps every day. Work up to it if it’s too big of a start, and do it briskly as you progress.
  9. When you workout, do it with intensity & purpose to get the most out of your strength and cardio training.
  10. Minimize eating in restaurants, and definitely skip the app’s.
  11. Snack smart by eliminating processed food. Focus on fruits, nuts and veggies.
  12. Step away from the buffet! Nothing good happens here.
  13. Spice up your meals to boost your metabolism.

Too daunting? Start with 1 or 2 items and build them into your routine so they eventually become a healthy habit. Then add a couple more and before you know it, you will have accomplished your goal, improved your lifestyle, and added years to your life! clarityFor extra credit, keep a journal to “track” your journey. It can be as simple as keeping tabs on your workouts, your meals, your water intake, your calorie burn, your wins, your weight…

Pick one. Or pick a few. Pick whatever helps you track your progress. This valuable feedback will provide added clarity for what’s working and what needs to be tweaked.

Thanks 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 helpful? Did anything resonate? What would you like to see in future posts?

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.