Tag Archives: #healthyhabits

Goals, Health & wellness, Healthy habits, Personal development, Weight loss

Why Is Water So Important?

January 9, 2017 John Dolan

Last week I introduced a new 6-month program. It’s designed to help you take control of your weight-loss initiative by making more informed choices and building better habits.

So you can get into the best shape of your life. And maintain your new healthy lifestyle for as long as you live!

For the next 6 months, I am going to teach you 6 core fundamentals that will have a tremendous impact and long-term benefit on your overall health and longevity.

Every month, we will focus on one new habit for the entire month.

As you consciously weave each new habit into your day, you will begin to integrate the new habit with each “learned habit” that you’ve developed up to that point.

This approach builds a sustainable set of disciplines. And since they’ve become part of YOUR daily routine, they will feel simple and natural. Why? Because they are…

Congratulations! You have created your own healthy lifestyle.

You will never worry about being overweight or out of shape again.

The first habit is WATER. And you should be drinking A LOT of it.

Ladies, that’s at least 2 to 3 liters. And guys, at least 3 to 4 liters.

Yes, every day. 7 days a week.

Let’s face it, succeeding at most things really boils down to a few key things. And it’s the same for getting in shape and losing weight.

It’s not one thing, like a magic pill or supplement. And it’s not 30 things with outrageous claims. This should be a RED flag.

We’re talking about fundamentals – things you already know about. And habits – doing a few things more consistently; even when you don’t want to.

So you can maximize your results and achieve big goals.

In my opinion, it’s a simple change in some of the choices we make.

This is not a restrictive diet or rigid exercise program. But you may need to “unlearn” some of the innocent yet destructive habits you’ve managed to develop over the years. And then “learn” some new ones that will evolve over time into your new healthy habits.

What’s the central theme to this program?

Building healthy, sustainable habits that get results!

Here’s what I intend to help you with:

Making more informed choices.
To build better habits.
And develop into healthy disciplines.
That simplify your health & wellness initiative.
So you can succeed at achieving your goal with routines that keep you focused, committed, engaged and motivated.
Routines, habits and disciplines that are sustainable. Even enjoyable. And promote a healthy lifestyle…

How? By helping you reinforce the 6 core fundamentals, one at a time. Finding effective ways to practice them every day. Until they become habits. Part of your daily routine. Something you seek out with enthusiasm because the transformation and results become so motivating.

Essentially, you are learning to leverage the “compound effect“ to YOUR benefit. (By the way, The Compound Effect is a must read if you haven’t yet, and a re-read if it’s been a while. I highly recommend it!)

For many, this health & wellness goal involves losing weight and getting into shape. Stick with this first habit and make it part of your routine every day. Drink “water” even when you’re not thirsty. Keep it with you at all (or most) times.

It’s an easy task, but it takes work and you’ll need to remain vigilant. I want this new routine to remain “sticky” and interesting. Unlike other programs you may have tried in the past. So it doesn’t fade into oblivion, or cause you to lose interest next month.

This week I’d like to review the benefits of water and how it helps our bodies. Take a look at the chart below. It illustrates the percentage of water that your body is comprised of. As you can see, it’s based on body fat percentage.

I found it interesting to learn that the percentages are inversely proportional. A lower body fat percentage results in a higher percentage of water in your body. And vise versa.

So this means as you get leaner and lose fat, you need to consume more water. Your body will typically compensate for this. But you can ensure it happens by staying hydrated throughout the day. Hence, the first habit – drink a lot of water… Link back to last week here.

Water is very important as it hydrates our organs and aids in removing waste and toxins from our system. Muscle contains about 75% water while body fat only contains about 10% water.

Check out this graphic.

Water retention becomes a common topic when you’re trying to lose weight. You should never stop drinking water to lose weight. Excessive water retention is normally the result of a poor diet and lack of adequate exercise. Dehydration is another cause of water retention. And salt has been known to contribute to dehydration.

You may want to re-read the last paragraph.

Here’s my suggestion.

Take everything you’ve learned about getting in shape and losing weight, and hit the DELETE button. Then stay with me for 6 months and integrate these new habits into your life.

I’m asking you to have a little Blind Faith in me.

What do you have to lose? Not much except for the weight. And maybe some bad habits.

And then think about all that you have to gain…

As we wrap up this week, you may be thinking, “But I have a lot of weight to lose, and I want to do it quickly. This program is going to take too long. Isn’t there a faster way to get this done?”

If that’s how you’re thinking, then you are in the wrong place. Bookmark this site and come back when you’re ready to do it the right way, after that quick fix attempt fails you again.

This week we learned a little more about water. Why it’s important to your body and your good health. Next week we’ll look at ways to make it part of your day. Until then…

KEEP DRINKING MORE WATER!!!

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?

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

Happy Thanksgiving!

November 21, 2016 John Dolan

Thanksgiving is my favorite holiday.

In addition to liking turkey, Thanksgiving means time with family along with great food and wine. Hey, that sounds like most holidays. But unlike others, Thanksgiving has the added benefit of turning into a 4-day extended weekend. And I always look forward to that down-time every year.

Last year I told you to Lose It On Thanksgiving!

This year I’m going to take a slightly different approach. By suggesting a few ways you can enjoy yourself during the holidays, and still keep your health & wellness on track.

There are “little things” that each of us can do to contribute to our healthy habits. Little things that add up to a lot, over time. Isn’t it amazing how the Compound Effect is always at work!

Here’s my list for staying ahead of the curve and beating the battle of the bulge at Thanksgiving:

Complete a workout early in the day. Or at least go for a power walk before the big meal.
Skip the appetizers, or just go for a few healthy ones.
Maintain portion control, throughout the day and for the long weekend. Ahh, just do it from now on.
Take a power nap.
Be thankful for all that you have by expressing gratitude toward everyone and for everything in your life.
Leverage a few of your days off for some intense workouts, more time with family, long walks (steps), and some “me time”.
Practice meditation with some of your “me time”.
Laugh and have fun! Wine is not necessary but it helps.
Think about your goals – evaluate where you stand with this year’s list, and what you plan to accomplish next year.
Check out this article if you’re looking for ways to enjoy Thanksgiving with less calories – “9 Thanksgiving Food Swaps to Save Calories”.

What would you add to this list?

I’ve included a link about the benefits of turkey, along with a resource to help you avoid overeating. It’s called the human hunger scale. You can check it out by clicking here.

And finally, I would like to express a heartfelt Happy Thanksgiving to all! Thank you for following me this year. Your support, shares, likes, and comments are greatly appreciated!

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

(Gotta) Take Care of Yourself

November 13, 2016 John Dolan

‘Cause nobody else will…

Let’s face it… unless you’re elderly and infirm, disabled, or a young child, you shouldn’t depend on anyone else (including our government) to take care of YOU.

And despite the fact that we need each other to succeed, or that we should unite to help one another, it’s ultimately up to each of us to take 100% responsibility and take care of ourselves.

This year’s presidential election motivated a lot of people to vote, and that’s a good thing. It also brought out some very strong opinions and emotions on each side.

But the election is over. And whether your candidate won or lost, it’s time to move on and get back to taking care of business – the business of YOU.

Why not channel that same enthusiasm and drive that you had in supporting and rooting for your candidate during the election into your own personal development?

There are 2 valuable lessons we can learn about our personal development from the airline industry.

Put your mask on first.
Full throttle for takeoff.

Let’s take a quick look at each:

Put your mask on first:

The airline safety demonstration before takeoff teaches us this one. Although it’s clear in this context, it’s not so obvious as we lead our busy lives.

There are ticking time bombs that are developing as a result of NOT taking care of ourselves first. Preventable conditions that slowly compound over time into diseases like:

Heart disease.
Obesity.
Diabetes.
Stroke.
Cancer.

In addition to the grief and disruption that occurs after losing someone whose life was cut short too early, there’s a staggering financial impact that is costing hundreds of billions annually. Actually trillions when you add it all up.

Check out these 2 articles:

Prevention is key.

And here’s the bottom line… if you don’t take care of yourself, how can you expect to take care of those who depend on you? Like your family and your company.

Full throttle for takeoff:

I shared this in a post last year. We can relate this philosophy to our exercise intensity. And sticking to our plans when results plateau.

It’s titled “Take Your Health & Wellness To New Heights”. And you can link to it by clicking here.

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

Now it’s time for YOU to take action…

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

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

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

Your CHOICE Matters!

November 7, 2016 John Dolan

It would be a huge understatement to say this year’s presidential race was an utter disgrace!

Regardless of who wins, life will actually go on.

And your choice matters! It’s an honor and a privilege to vote. And important for each of us to exercise that right.

So get out and vote!

However, “individually” we CAN’T control the outcome .

But this blog isn’t about politics. It’s about more important things like your health & wellness, longevity, and personal development.

So let’s move on… to something we CAN control.

Health & wellness is not a new concept. Most people know about the positive impact that eating right, combined with getting regular exercise and adequate sleep will have on their health.

But knowing versus doing something about it can result in two completely different outcomes.

Let’s face it, there’s a vast amount of information available; perhaps too much. The Internet is everywhere. And there are countless professionals eager to help.

So why then is such a HUGE percentage of the population overweight and out of shape (pun intended, respectfully)?

With all this information at our fingertips, I have to ask:

Why aren’t more people slimming down and getting healthy?
Why are obesity rates still on the rise?
Shouldn’t heart disease and diabetes statistics be declining?
And how has such a preventable situation become so pandemic?

There are many reasons why we do (or don’t do) things.

Let’s face it, some people are just more motivated, productive, and successful than others.

Yet regardless of whether we’re driven or lazy, we can all agree that we weren’t born with these traits. We learned them. Like habits.

Have you ever said to yourself?

“I’m not interested (in eating better)”
“I’m too busy (to exercise)”
“I’ll start (going to the gym) next month”
Or even worse, “Why bother? (I have so much weight to lose)”

So we can create a list of excuses for why we’re not treating our health & wellness more seriously. And many do. Or for not doing what we know we need to do.

But how’s that gonna help?

We are all goal-seeking beings. We strive to make things better for ourselves and others.

But it’s also human nature to take the path of least resistance or easy route sometimes. To ignore what’s necessary for immediate gratification, or efficiency.

I believe there are underlying reasons that are sabotaging and demoralizing our attempts to improve.

I want to uncover YOUR reasons. By helping you identify why you “choose” to not do what you intend to do, planned to do, or committed to do. And maybe even signed up to do.

Hey, we’ve all been there at some point. But if we can understand our unique limiting factor, then we have a chance to help ourselves.

So here’s my theory based on personal experience.

It ALL begins with the choices we make. (Yes, unfortunately we all live under a different set of rules than our political leaders). But I digress…

As a result of these choices, we develop patterns in the form of routines and habits.

And oftentimes our choices and habits can be affected by outside influences. Has “life” or a busy schedule ever gotten in your way?

How about a desire to please, or to not say NO? As in someone else’s agenda. Maybe a client, your boss, spouse, kids, or family & friends…

Any of these “outside influences” can affect our:

Attitude
Drive
Interest
Motivation
Enthusiasm
Confidence
Outlook
Inner dialog
Emotions

There’s a natural flow that works either FOR or AGAINST us. And it can occur consciously or unconsciously.

As time passes, patterns begin to emerge. Which breeds an element of familiarity and consistency?

We can look at it 2 different ways:

As if this was a habit you were consciously trying to develop;

vs.

Something you started doing unconsciously and were therefore unaware of.

The next phase after familiarity and consistency is where momentum begins to build. And momentum can be very powerful.

Momentum is also unbiased. There’s no guarantee that it’s working for or against us.

Have you ever developed a bad habit? I know, me too.

As a way to help you visualize this perspective and make it easy to remember, I’ve created an acronym – C – H – A – D – D.

It’s time to devote more focus on the present, which will help to get your CHADD’s in sync.

Your what?

Your Choices, Habits, Actions, Decisions & Disciplines.

C – Think about it, everything including change begins with a choice. You consciously “choose” to do something, or not do it. Every day we make plenty of choices about what we want to do. Or want to change, improve, and not do (or eliminate).

H – After a while with focus, concentration and determination, our conscious (and unconscious) choices begin to take shape in the form of a habit.

A – And our habits only begin to take root after the repeated actions we take. Action is an integral component in every step of this process.

D – The cumulative net effect of our new habit is the result of all of our decisions to this point, including the choices we’ve made and actions we’ve taken.

D – And finally the finished product becomes our beautiful, new, healthy discipline.

So let’s look at a relevant example.

If you are over-weight and haven’t exercised in a while, you may find it difficult to get started. That’s understandable. My objective is to help you start exercising. And once you do, keep you accountable so you find a way to keep it going.

Exercise is vital for your health & well-being. One of the worst things you could do would be to get discouraged and continue to do nothing. As in remaining sedentary and not exercising.

If that’s how you’re thinking, your primary goal should be to find a way to get moving.

It’s NEVER too late to start. But before you do, make sure to get your doctor’s approval. Then set a very attainable goal that you can easily achieve and feel great about doing.

Accomplish it, then do it again the next day; accomplish it, then do it again… and eventually over time, momentum will come to your aid. Then you can make your goal a bit more challenging.

10,000 steps a day may be too unthinkable right now. So set a goal to go on a 2,000-step walk, 3 times this week (or whatever you can do at this point based on your fitness level). Do that for a few weeks and then start increasing your step count gradually.

Not sure how to track your steps? There’s an app for that.

Then once you’ve developed the walking habit, you can graduate to other exercise, like strength training and other forms of cardio.

If you can afford it, you would benefit greatly by hiring a personal fitness trainer. They can help you get results by recommending specific exercises based on your fitness level and goals.

And they’ll keep you accountable.

But don’t worry – I won’t leave you hanging.

In the future, I’ll punch through and go deeper into each component of the C – H – A – D – D philosophy. And unpack examples to give you greater insight to make better CHOICES.

For now I’d suggest taking an inventory of your thoughts, along with some of the choices you’ve made over the past few days. You can also practice being more present and aware of the choices you’re about to make. And perhaps even plan a healthy choice or two into your day. Like an apple, water instead of soda, or more steps.

I hope you found value in this week’s post.

What’s your Win to be Thin?

www.Thin2Win.net

Tag Archives: #healthyhabits

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So what’s the first habit?

Now it’s time for YOU to take action…

Start Now!

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Happy Thanksgiving!

(Gotta) Take Care of Yourself

Now it’s time for YOU to take action…

Your CHOICE Matters!

Take control of your health & wellness. Start today!