Tag Archives: #weightlossprograms

Active lifestyle, Fitness, Health & wellness, Healthy aging, Longevity, Nutrition, Sleep

The Fountain of Youth

I’m sharing an interesting “scientific” post that reinforces my philosophy about health & wellness; and specifically, healthy aging. It’s titled “Is Your Lifestyle Aging You?”, and puts a spotlight on how our lifestyle affects the aging process.

Healthy

You can view the post by clicking here.

It’s time to get back to basics.

I often refer to The Health Triad, and firmly believe that by combining great nutrition with regular physical activity and adequate sleep, you will live longer and have more vitality.

You will also prevent life-altering (or ending) conditions that include diabetes, heart disease, stroke, and cancer. And not to mention plenty of other nasty ones too by taking better care of ourselves.

I love this quote…

“We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons.” ~ Jim Rohn

I guess it all depends on how good you want to look and how great you want to feel; and for how long. Or put another way, how long do you want to live with a great quality of life (body and mind)?

And of course, how much you’re willing to “pay the price”. Although, I have to admit… paying the price will take some time and effort.

It’s not difficult, and it’s SOooo worth it.

If you’re having difficulty getting started, check out these posts:

Just curious, have you read The Compound Effect?

I think you should and I highly recommend it!

Go to www.thecompoundeffect.com.

In it, you will learn how just a few disciplines will completely transform your life and the way you approach everything.

I trust that you’ll find it as valuable as I have!

Healthy

Last week I mentioned that I’m conducting another “pilot” program.

I’ve designed it to help you lose weight and get in shape in a proven and sustainable way. It’s based on lifestyle changes that produce better health & vitality by focusing on healthy habits that get results.

I am looking for 5 serious people who will commit to losing weight and getting into the best shape of their life.

Sign up to see if you qualify 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, Health & wellness, Healthy habits, Longevity, Weight loss

Want To Become a Fat-Burning Machine?

The human body is an incredible creation. And being alive and well is such a gift.

“The gift of life is the greatest gift of all.” ~ Philip Van Doren Stern

So I have to ask, how are you caring for your masterpiece?

Are you a fat-burning machine…

or a fat-building one?

There’s science behind each type. And although it’s black and white, I believe we are “shaped” by our choices (pun intended). Which oftentimes can be unclear and damaging to us.

Why?

Because oftentimes, our choices are unconscious and unhealthy.

And contrary to what the bogus countless “quick-fix” diet plans and body cleanses, and the wallet-draining supplement industry wants you to believe, there’s no secret to fat-burning.

It all comes down to YOU!

In the form of the:

  • conscious choices you make
  • healthy habits you build
  • actions you take
  • decisions you make
  • and disciplines you develop (consistently) every day

Sustainable fat-burning for weight loss or weight maintenance takes time and effort. And that’s not popular in today’s busy world.

Like it or not though… it’s true!

You see, those “quick-fix” diet plans are focused on short-term results, and teach you virtually nothing about sustainable weight-loss strategies. And they’ll leave you hungry.

As far as I’m concerned, anything that promotes monstrous results in little time, and with minimal effort is a SCAM.

If this sounds daunting and confusing, it is, but doesn’t have to be.

I prefer to teach how to build and maintain a few new habits. Small, sustainable adjustments you can easily incorporate into your life.

This is NOT a restrictive starvation diet, rigid fitness program, or a ridiculous fee-based supplement program.

That crap DOESN’T WORK! But you already knew that.

You can do this all naturally, on your own.

When YOU improve your nutrition, and YOU exercise with passion and purpose, YOU will lose weight.

And YOU will get into the best shape of your life!

Fat burning

I am organizing another “pilot” program with a few, select students.

Earlier this year I ran a program. In fact, a very successful one. And guess what?

Yep, you guessed it! Only the students who were committed and took the program serious, and consistently participated every week saw significant results. In fact, they accomplished their goals ahead of schedule and are still going.

Why?

It’s simple… they:

  • learned what to do
  • developed sustainable habits and disciplines
  • maintained consistency, but remained flexible
  • tracked and learned from the feedback they observed
  • and turned their healthy habits with the momentum gained into life-changing results

The coolest part is that it became part of their new healthy lifestyle.

Oh, and what about the others that didn’t follow through?

The majority were enthusiastic in the beginning, but because they were not committed to the program, participating, and doing the work, they didn’t see life-changing results.

Some in fact moved on mid-stream to a new weight-loss program.

What??? Shocking…

So, I am conducting another “pilot” weight loss program focused on health & vitality. I’m looking for 5 serious people who will commit to losing weight and getting into the best shape of their life.

By “commit” I mean, there will be goals, accountability, participation and effort required, and of course… skin in the game.

Here’s the initial criteria. You:

  • need to be at least 50 years old.
  • need to lose at least 20 to 50 pounds.
  • are “coach-able” and will participate.
  • have the openness to learn and willingness to take action.
  • will put forth the effort required to achieve your initial goal, and then maintain your new lifestyle.

You will learn how to develop lifelong healthy habits and disciplines. Essential elements that will keep you in the best shape of your life.

Here’s what you can expect to learn:

  • How to eat “cleaner” for longevity. This is NOT a diet.
  • The importance of strength and cardio training for exercise.
  • Managing the calories you eat and the ones you burn.
  • How to get into the best shape of your life.
  • And stay this way!

It’s about developing healthy habits that get results!

And I know the results are possible because this is how I live.

Fat burning

Can this program help you like it’s helped others?

“I fall into the same pattern every year. I’ll lose weight, then put it right back on again. Your program has been a tremendous addition to my life. Learning the 6 pillars to better health has been an easy program to follow and most importantly to stick! As the program progressed, I found these pillars becoming habits!”

“You’ll be happy to know that the pillars you’ve taught me are sticking!  So far I haven’t reverted back to my old habits and I’m enjoying the new ones I’ve developed under your direction.”

“I am much more conscious now of how to live a healthier lifestyle, and have 3 notch marks on my belt showing my 6-month progress!”

“I love focusing on getting a good night sleep, and the most important thing… you changed my relationship with food! I now am making the choice to make healthier food choices that make me feel much better after eating, instead of bad ones that make me feel uncomfortable.”

“I recommend to anyone who is looking for a lifestyle and mindset change to follow John’s program. All you have to do is follow along and act on it. Eventually it sticks, and becomes part of your life.”

If you’re still interested and would like to learn more about this pilot program, sign up to see if you qualify 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.

Healthy aging, Healthy habits, Longevity, Nutrition, Weight loss

You Are What You Eat! Including Snacks…

You are what you eat, and this includes snacks and beverages.

So it only makes sense that consistently consuming the best quality nutrition is essential if we expect to dramatically improve our health and live longer.

It’s not as difficult as you think.

But it’s a lot easier said than done.

All you have to do is observe all of the processed garbage in the supermarket, and the absurd amount of fast food joints as you drive around town.

I say, if it comes in a sealed box or bag (or vending machine), avoid it. And if there’s a drive-thru window, keep on driving.

Snacks

And this doesn’t mean if there’s no drive-thru, then it must be OK… not even close!

Quality food choices are very limited.

And this goes for breakfast, lunch, dinner, and snacks.

This week I want to focus on high quality and healthy powerhouse snacks.

A few things that I rely on for snacks include:

  • Fruit (apples, berries, bananas)
  • Seeds (flax, chia, pumpkin, sunflower)
  • Nuts (walnuts, almonds, cashews, peanuts)
  • Raw veggies (peppers, cauliflower, broccoli, celery)
  • Other (yogurt, sauerkraut, leftovers in a small portion)
  • Grains (quinoa, farro, brown rice)

Always include a lean protein at a minimum with every meal and snacks because it prevents the carbs from spiking your blood sugar. But aim to hit all 3 macronutrients every time you eat something. This includes lean protein, fibrous or starchy carbs, and healthy fats.

Snacks

And remember the macro ratios to aim for – 50% fibrous and starchy carbs, 30% lean protein, and 20% healthy fat.

Other things to remember about your snacks:

  • Fruit is naturally sweet, so don’t add sugar.
  • Nuts are very high in healthy fats, but also in calories. And watch the sodium.
  • Use dips and sauces (if you need) in moderation so you don’t sabotage your snack or meal with something that’s dense in calories and saturated fat.
  • Spice it up with some heat. Hot peppers have been proven to speed up your metabolism and reduce cravings due to the chemical compound capsaicin.
  • Drink plenty of water EVERY day. 2 to 3 liters for the ladies, and 3 to 4 liters for the guys.

I have included a few good articles in the links below to help you discover some alternatives for healthy snacking.

By the way, in addition to improving your health and longevity, another side benefit to cleaning up your eating, drinking a lot of water, and eliminating sugar is that you will lose weight without even trying. If you’re doing it right, those added pounds will fall off over time.

Include intense exercise, and now you’re on to becoming a fat-burning machine. So fire it 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.

Fitness, Healthy habits, Longevity, Weight loss

You Don’t Need To Go To The Gym

You don’t need to go to the gym… WHAT???

Could this be possible?

So who’s excited to hear this?

Before you launch into your happy dance, let’s unpack this message and get to the real meaning here.

Today’s message, compliments of certified strength and conditioning specialist Anthony Yeung and My Fitness Pal focuses on 10 Essential Bodyweight Exercises. And as you’ll discover, most or all of these can be done at home.

Sorry for the devious title, but I needed to get your attention.

Like it or not, our bodies NEED exercise.

Strength training

And this includes strength training, even if you’re not training for a power lifting or bodybuilding competition.

Strength training becomes even more essential the older we get because our body loses lean muscle as we age. It’s a natural thing, but that doesn’t make it a good thing.

So we need to make sure that we retain or gain as much lean muscle as possible. For strength, balance, and stability.

Strength training also helps to strengthen our bones, which also weaken with age. And the additional benefits of strength training just keep racking up on the plus side.

Consider these three for starters:

  1. Heart health
  2. Brain health
  3. Weight loss

Need some more data, or convincing? Click here to check out the post Exercise For Longevity.

So to be clear, today’s takeaway is not about not needing to exercise. It’s about finding alternate ways to strengthen your muscles. And in this case, with bodyweight exercises that you can do anywhere, including at home.

Here’s the link to Anthony’s post.

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, Nutrition, Personal development, Weight loss

7 STEPS FOR LIVING AN EXTRAORDINARY LIFE

This week, we have the opportunity to learn from life and business coach, Lemonade Dave Justus. Dave and I met in a BNI group, and he has become a great friend. And the lesson in his guest post this week resonates directly with the focus and theme of this blog.

I hope you enjoy it as much as I did…

 

For as long as I can remember, society has been pushing people to lose weight. There have been, and still are, a variety of diet programs and exercise plans advertised on TV, all with a promised outcome to lose a certain number of lbs. or inches. “Meet Jane,” they say, “she lost 30 lbs. using our miracle diet,” as if this might be a good reason for you to call and order – and it must be a good reason because people do call!

Extraordinary life

Maybe you know someone like Jane? They lost 30 lbs. on a miracle diet, but when you see them six months later, they gained back 45. This repeated loss and regain of weight is commonly referred to as “Yo-yo Dieting,” a term coined by Kelly D. Brownell of Yale University. So why does it happen?

Yes, the need to lose weight might be a good reason to go on a diet, but it is not a good form of motivation for changing your life. Think about it, people who need to lose weight are not jumping out of bed in the morning saying, “I can’t wait to drink chalky-tasting shakes and to go to work out near a bunch of sweaty gym rats.” Well that might work for a few days, but then the covers seem just a little heavier, putting on running shoes at six in the morning becomes an agonizing chore, and eating another protein bar seems about as much fun as having a bite of chocolate-covered cardboard.

Here is the problem with setting a goal to lose 30 lbs.—it is only an objective of what should be a bigger goal. Let me explain: Once I reach a goal, such as losing 30 lbs., my brain begins to say, “Now what?” and it reverts back to my old habits. Thus, the yo-yo effect. However, what if you wanted to live an extraordinary life and set an EXTRAORDINARY LIFE GOALTM that reflects why you want to lose weight, such as “to live a life of health and wellness so I can enjoy time with my family”? Then, losing 30 lbs. only becomes one objective of your bigger life-goal.

As a life coach, I work with a variety people on living an Extraordinary Life by setting both personal and professional goals. We follow what I call the 7 STEPS FOR LIVING AN EXTRAORDINARY LIFETM.

Although there are more details to the seven steps when I help a client, the basic steps are:

  • Set a stretch goal that will change their life and at the same time allow them to grow;
  • Create reasonable objectives and identify available resources;
  • Develop a plan with actions steps;
  • Track their outputs and achieved outcomes;
  • Work on ways to improve.

In the previous example of the Extraordinary Life Goal – To live a life of health and wellness so I can enjoy quality time with my family, the purpose is to create a life-changing desire that you can constantly pursue and work towards.  When you set such a big goal, your motivation becomes the pursuit of the larger purpose, or in this case, “quality time with your family.” Thus, every time you see your family, you want to live healthier so that you can experience more quality time together.

Therefore, the following is how the rest of the formula might look:

  • The OBJECTIVES in getting there could be: 1) lose 2 lbs. a week for 15 weeks or 5 ounces a day for 100 days; 2) lower my blood pressure; 3) get my blood sugar levels under control.
  • The RESOURCES are what you need to support your objectives. Examples are gym membership, specific diet, support group, treadmill, and running shoes.
  • The ACTIONS STEPS become: 1) eat four fruits and vegetables a day; 2) exercise for 30 minutes three times a week; 3) watch my calorie intake (specific goal); 4) only have one sugary item a day.

Next you track your OUTPUTS and OUTCOMES for the week. The OUTPUTS are how you did on your actions related to your objective.  For example, maybe your plan was to exercise for 30 minutes three times a week, and you went to the gym twice and only managed 10 minutes of walking on the treadmill. I say that effort is a success! You started and now you can improve on the outputs the following week.

The OUTCOMES, which is where the real motivation happens, are the benefits you receive as you reach for your goal! Going to the gym three times or losing two lbs. that week are great but that is not necessarily a motivating factor. However, the ability to take a walk with your daughter and not needing to stop every five minutes to rest, that is a positive outcome.  Even better, hearing from your daughter about how school was, becomes your motivation to keep going!

Here is a quick review of the “7 Steps for Living an Extraordinary Life”:

  1. Set an Extraordinary Life Goal, which is big enough that as you pursue it, it will cause you to stretch and grow, thus having a positive impact on your life.
  2. Create three to five Objectives that will help you get closer to your extraordinary life.
  3. Identify what Resources you have at your disposal or what you will need.
  4. Develop a plan with specific Action Steps you can take and get started right away.
  5. Track your Outputs, the number of actions you took as way to measure your progress.
  6. Focus on the Outcomes related to your extraordinary-life goal.
  7. Try each week to improve as best you can.

Extraordinary life

In closing, I hope you find this information helpful, and in turn, discover a way to live your Extraordinary Life. If you would like a PDF of the Extraordinary Goal Worksheet©, or to reach me with further questions, please email me at davidj@northcoastuniversity.com.

Extraordinary life“Lemonade Dave” is a life coach, motivational speaker and Guinness World Record Holder.  A source of motivation and inspiration, he gives you the guidance you need to reach your full potential. He is a remarkable strategist that will help you reach your goals in an effective and meaningful way. For more information, visit www.LemonadeDave.com.

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, Health & wellness, Healthy aging, Healthy habits, Longevity, Nutrition, Personal development, Sleep, Weight loss

Judgment Day Is Calling!

2 Comments

Every day is judgment day for me.

And it starts in the morning…

when I step on the scale.

Actually, it’s all about the day before… knowing that I will be stepping up and held accountable in the morning.

Which helps to shape my choices and decisions in the moment.

About the quality of the calories I consume, along with a reminder about the ones I need to burn.

One of the most important things we can do to improve our health is to be mindful of the feedback we receive, as a result of all that we do (or decide not to do).

I focus on the long-term, and build habits around The Health Triad.

  • Nutrition – the quantity and quality of the calories you consume.
  • Exercise – the frequency and intensity you generate.
  • Sleep – the quality and the amount you get.

How can we know if we’re on the right track if we don’t monitor our choices and measure the results of our habits?

Feedback

Seriously…

Which is why I’ve learned to seek feedback through observation, and embrace failure when it happens. The information is invaluable, and ultimately helps us make better decisions in the future by influencing the next step we take in the moment (toward our goals).

Here’s an example…

Think about it this way. Let’s say you’re overweight. This could mean 30, 50, or 100 pounds. If you’re playing along, use your number.

Safe to say, this didn’t happen overnight.

But if you were weighing yourself daily and tracking it, over time you would notice a steady increase.

So this process of hopping on the scale every day could’ve provided you with a necessary RED flag. Which may have (hopefully) caused you to take a closer look at your choices and habits. And to maybe even seek some help.

Let’s turn this around and see how this example can help you.

The point of weighing in every day is not to cause you to freak out if there’s an increase from one day to the next.

Some days there will be an increase, and that’s okay. What’s not okay is a consistent increase every week.

So here’s why you should be doing this…

It’s for the feedback!

What patterns are you noticing?

Keep in mind, these can be positive or negative.

“For every action, there is an equal and opposite reaction.”

~ Newton’s Third Law

And here’s the beauty of this feedback… how are these patterns (from your weigh-ins) influenced by the choices you made over the past few days or week?

Look back to find the real value of maintaining this daily routine.

Feedback

This keeps it memorable and manageable.

It’s top of mind. So let the scale motivate you! And use it to your advantage.

That’s why every day is judgment day.

“Your choices, decisions, and habits can be shaped in the moment when you know you’ll be held accountable in the morning.” ~ John Dolan

So the question becomes…

Will you maintain the momentum of healthy choices so you can live a longer, more fulfilling life? Or succumb to unhealthy ones and remain discouraged about how every diet you try ultimately fails?

It’s an example of delayed vs. instant gratification.

If your future is more important, then it will be easier to delay that gratification for the long-term value. Otherwise, disappointment and frustration may continue to rear their ugly head.

Only you can decide… so choose wisely.

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

Your Longevity Plan

I like to consume a lot of information.

No, not Facebook posts and Twitter feeds. Books…

It’s something I learned from my dad.

And I have to admit, he was right.

“Reading is one of the best ways to learn” ~ Jack Dolan

That’s what he used to tell me and my brother growing up. But it didn’t sink in until I was in my 20’s. I guess you can say I was a slow learner… but not anymore.

Today, there are many ways to improve your reading habit. The obvious one is with a good old-fashioned hardcover or paperback book.

And reading is so easy thanks to technology.

Ordering with Amazon is a snap, which is my primary method.

But there are some titles or topics that I prefer reading on my iPhone with the Kindle app. And for driving, walking, or when I’m on the go, I like to maximize that time with the Audible app, and listen.

Each format gives you a distinct perspective. And there’s so much variety, so I just don’t understand how anyone can say “I don’t have time to read”; or even worse, “I’m bored”.

Really?

Stop making excuses and find a way. There’s so much to learn!

And if you feel that you’re a slow reader, and it’s become an obstacle, you can lose that excuse with an Audible subscription.

How cool is that?

So why am I writing about reading?

And what does this have to do with health & wellness?

Well, I’m just finishing up an Audible book titled The Longevity Plan: Seven Life-Transforming Lessons from Ancient China. And I love it!

It’s about a small village in China once known as Longevity Village. One of the few areas in the world claiming to have a large number of centenarians.

Reading

There’s a lot to learn from these people. And the interesting thing is, that you can find a way to incorporate just a few of their healthy habits and you’ll begin to gain massive results!

You can browse to 4 different formats of this book on Amazon by clicking here.

Here’s the Amazon description:

From a renowned Johns Hopkins- and Stanford-educated cardiologist at Intermountain Medical Center — comes the story of his time living in Longevity Village in China, and the seven lessons he learned there that lead to a happy, healthy, long life.

At forty-four, acclaimed cardiologist John Day was overweight and suffered from insomnia, degenerative joint disease, high blood pressure, and high cholesterol. On six medications and suffering constant aches, he needed to make a change.

While lecturing in China, he’d heard about a remote mountainous region known as Longevity Village, a wellness Shangri-La free of heart disease, cancer, diabetes, obesity, dementia, depression, and insomnia, and where living past one hundred—in good health—is not uncommon.

In the hope of understanding this incredible phenomenon, Day, a Mandarin speaker, decided to spend some time living in Longevity Village. He learned everything he could about this place and its people, and met its centenarians.

His research revealed seven principles that work in tandem to create health, happiness, and longevity—rules he applied to his own life. Six months later, he’d lost thirty pounds, dropped one hundred points off his cholesterol and twenty-five points off his blood pressure, and was even cured of his acid reflux and insomnia.

In 2014, he began a series of four-month support groups comprised of patients who worked together to apply the lessons of Longevity Village to their lives. Ninety-two percent of the participants were able to adhere to their plans and stay on pace to reach their health goals.

Now Dr. Day shares his story and proven program to help you feel sharper, more motivated, productive, and pain-free. The Longevity Plan is not only a fascinating travelogue but also a practical, accessible, and groundbreaking guide to a better life.

I highly recommend reading or listening to The Longevity Plan: Seven Life-Transforming Lessons from Ancient China.

And since we’re on the topic of reading, I can’t help but also highly recommend 3 other books that can help you get in great shape and build better habits in many areas of your life.

This includes:

  1. Burn The Fat Feed The Muscle (Tom Venuto) Great book about getting lean, naturally.
  2. The Compound Effect (Darren Hardy) This book can transform your life.
  3. Essentialism (Greg McKeown) – Learn how to simplify your life by doing “less but better”.

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 aging, Healthy habits, Longevity, Personal development

I Do…

I am so excited!!! My daughter got married this weekend!

It was an incredible celebration. Hearing Niki and Chris exchange their vows and say “I do” made me think a lot about commitment.

And of course, I had to find a way to tie a current event into a teachable moment about health & wellness. Full disclosure, (don’t worry Barb) I wasn’t thinking about this blog during the ceremony.

But there’s a great lesson to learn or simply remind ourselves of.

Commitment

Here’s a commitment example.

We want to get in shape by building healthier habits, but somehow life gets in the way. And then tests our true commitment to the change we want to make.

These challenges can disrupt our good intentions, but hopefully not derail them entirely.

So, speaking of “I do’s”, what is something you’ve been wanting to do to improve your health & vitality, but for whatever reason, haven’t been able to accomplish? Need some ideas?

Here’s a sample start doing list:

  • Walk 10K a day
  • Drink 3 to 4 liters of water
  • Add one more workout every week
  • Get 7 to 8 hours of quality sleep every night
  • Eat one more fruit or vegetable with every meal

Or, you can approach it from the other side.

Instead of “I do”, try… “I don’t” as an alternative.

Here’s a sample stop doing list:

  • Quit smoking
  • Eliminate sugary drinks
  • Stop going to the drive-thru
  • Replace a processed snack with nuts
  • Avoid late nights so you can exercise tomorrow

As with any habit, pick one and focus on it for the next month. Identify WHY you want to make this change, and then just do it.

Take action and track your WINS!

So what new commitment will you make this week?

Congratulations Niki and Chris!!! Wishing you all the best as you enter this new chapter in your lives…

Commitment

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, Healthy habits, Longevity, Nutrition, Sleep, Weight loss

This Is Incredible News!

Nutrition and exercise

This is incredible news! For years we have been hearing…

If we want to lose weight and live longer, that diet and exercise are 2 things we need to change. But that’s kind of vague.

I agree that nutrition and exercise are important. But to be more specific, I believe we need to consistently consume the highest quality foods, exercise regularly with intensity, and get 8 hours of sleep every night if we wish to live longer. And have more vitality…

I like to call it The Health Triad. And the article I reference below gives hope and reinforcement to this valuable advice.

One of my main motivators for eating clean, exercising with intensity, and getting 8 hours of sleep on most nights has been a desire to keep my arteries clear.

Hey, I don’t want to have a heart attack or stroke. So there’s only one way to do my part to prevent it. I’ve gotta take care of myself.

After reading this article, I’m going to enhance my description about keeping my arteries clear, to keeping my arteries “clear and flexible”.

Here are 2 takeaways from the article:

One: There are 7 risk factors that age us faster. These include:

  1. High blood pressure
  2. Elevated cholesterol
  3. High blood sugar
  4. Inactivity
  5. Poor diet
  6. Obesity
  7. Smoking

Two: We can lower the risk of heart disease by staying active and eating well, which works to keep our blood vessels healthy and keep our arteries youthful.

I’m not a doctor, but here’s my belief. Unless you have a serious lifelong medical condition, you have control over every one of these conditions.

Nutrition and exercise

And the prescription is nutrition, exercise and sleep – period.

I’m in! How ‘bout you?

Still not convinced. Read the article…

You CAN be as a healthy as a 20-year-old in your 70s: Staying active and eating well keeps arteries youthful and lowers the risk of heart disease by up to 55%. Researchers from Boston University found being physically active, eating well and not smoking increases the health of our blood vessels by up to 10 times, lowering our heart disease risk.

’70 is the new 20′ seems like a bit of a stretch.

But even if these best practices add 20 or 30 years to your life, it sure seems worth the effort.

Click here to read the full story.

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

This Is The End…

This is the end… or is it? I guess it all depends on how you look at it. Is it over, or the start of something awesome?

That’s up to you to decide.

As far as I’m concerned, it’s only the beginning.

Why am I asking this question?

Well, we just completed our “6 Pillars To Better Health & Vitality” program and I’m curious how you’re feeling.

It’s time to turn the page. This is a new chapter. Are you on track, or do you need to catch up?

Some of you are celebrating the completion of a successful program, and continuing on your journey. While others are lamenting because they gave up too soon and didn’t follow through.

Which one describes you?

Either way, you have results to validate your level of commitment.

Better health & vitality

But today is a new day. And it’s never too late to start. Or to continue on the trail you’re blazin’ to better health & vitality.

Stop searching for “quick fix” and get to work. You can do this.

We all have one life to live, and plenty of opportunities to get it right. There’s no time to worry about past mistakes; only a need to learn from them and move on.

We can’t stop the clock. And there’s no turning back.

There’s only one thing to do. And the time to do it is now.

So stop thinking about it, and…

Better health & vitalityWe are 100% responsible for our choices, actions, and decisions.

There is no room or need for excuses. Besides, excuses just make you look lazy and weak.

So don’t go there. Instead, decide on one element to focus on for better health & vitality, and start doing something about it. Today!

Need some ideas?

How about:

  • Increasing the amount of water you drink.
  • Exercising 3 days a week.
  • Getting 8 hours of sleep every night.
  • Cleaning up your eating habits.
  • Walking 10,000 steps a day.
  • Consuming higher quality, nutrient dense calories.
  • Meditating for 10 to 15 minutes.

Pick one and stick with it for a month or two. Make it a habit, then add another one.

Piece of cake… No, check that (sorry, poor choice of words).

Easy, right?

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.