Monday, December 27, 2010


New Years is the time that most people begin to set their resolutions. If you find yourself repeating the same "resolution", the fault may be in the way you are setting the goal. Goals should be stated in the positive. Don't say, "I want to stop eating sweets" or "I no longer want to be fat." The mind will have to process the negative in order to understand the goal. It is like that old joke: tell someone “don’t think of a pink elephant.” Now you know that all the listener has to do is create an image of a pink elephant. If you say to yourself: "I no longer want to be fat," your mind will first form the idea of being fat, before it can reverse the image. In essence you are saying “I want to be …” and now the mind creates an image of you, fat. Your mind will deliver what it thinks you want. Did you know that neurotransmitters bathe every cell in the body? Every thought affects every cell in your body. The adult brain contains approximately 100 billion neurons, interconnected in a vast, dynamic network. There are trillions of possible neurological connections in the body. So each time you generate the thought about being fat, you affect your brain physiology; your mind will try to turn this image into reality. It typically gives it to you in the form of an action. Your mind will take you in the direction you picture, whether it's positive or negative, so frame your goal with a positive picture. Take action by asking yourself what you want, and then focus on that instead.
Imagine your goal is a set of bowling pins. The gutters are there, and if you focus on them, you will wind up watching a series of gutter balls. Good bowlers focus all of their attention on the pins they want to hit. In much in the same way, successful people focus all their attention on the goals they want to achieve.

Monday, December 20, 2010


An old friend ("Kelly") had lost a significant amount of weight. I commented on how great she looked as another woman ( "Lori" ) listened in. Kelly told me that she had liposuction. But after the operation had a loose skin. She decided to take up running. "After I started running I realized I should have just started doing that in the first place." And I agreed with her.

Now Lori, who is overweight, was only concerned with how much the friend had paid and if she would be able to save up enough money. Kelly kept telling her "You are not listening to me. Just start running."

After five minutes of Kelly trying to convince Lori that exercising and eating right were better alternatives than surgery, I realized that Lori was not interested in what she could do to achieve the physical body she wanted. She was only interested in an "easy" fix.

I am not against plastic surgery. I am not against surgery. I am just confused. If there is a healthy alternative---something we can freely do---which is healthier, less expensive and certain to achieve the results we want---why would someone chose anything else?

It may seem like an easier option. In the long run it really isn't. Even with liposuction yo must alter your lifestyle and habits. Fat cells will grow back. They are cells.

When you allow your body to use up the fat you simply get better results.

Monday, December 13, 2010


Every quarter my insurance company sends me a bill with a discount to receive a basic check up. Last year I decided to have one as I have never had one as an adult.

As expected I had an excellent physical. As I was leaving the Nurse Practitioner asked what my doctors name was so my results could be mailed to him/her. I told her I only had an OBGYN. The office staff puzzled as to why I felt it was unnecessary to have a doctor when I was not ill.

I support someone seeking professional medical advice especially to prevent future health issues.

Now what I am puzzled about is why some people would prefer to get ill versus taking better care of themselves in the first place. The future of health care is prevention. Seek assistance to prevent illness and promote health. With the continue rise of health care and no real solution on the horizon, not taking care of yourself is just financially irresponsible.

Monday, December 6, 2010


Often people tell me they would like to be healthy and slim but feel being heavier keeps them safe. What they are feeling "unsafe" about varies--- Jealousy from peers, relationship fears, abuse etc.

It is unfortunate that one might be subjected to some very unfriendly people. However the weight of a person does not predict or protect one from harm. I am not suggesting that we not take precautions, but one should do this regardless. I am suggesting that you should not deny yourself the physical body you want. If you are using your weight to "fly under the radar" , you are implying you are responsible for the actions of others.

As for relationships, there are plenty of people who are attracted to many different sizes. Regardless of what size you decide to be, someone will be a member of that club.

The only reason to dedicate yourself to becoming healthy and slim is because you want it. It's your life. Take responsibility for your own thoughts and actions. And let others do the same for theirs.

Monday, November 29, 2010


We’ve all seen that gym person taking class after class, month after month, looking as if he/she hasn’t made any progress. You don’t want to be that guy... or girl. This is a great example of how quality wins over quantity. If you are working out for two hours with little or no intensity you may not be seeing the results you want. It might be wiser to increase your intensity.

Monday, November 22, 2010


For most people Thanksgiving is not just a time for turkey and stuffing but an opportunity to stuff themselves. In fact many will act as if it is a necessary part of the celebration. I am not suggesting that one bypasses the celebration, but I think one can commemorate the day without making the food the guest of honor.

It is certainly possible to give thanks without overeating. It makes more sense to be full of thanks than to be full of extra calories.

Monday, November 15, 2010


For many the holiday season just around represents a time of "fear". The fear of being tempted by the holiday cookies, cakes, pies and other desserts. Most will talked about it as if it is beyond their control. This seems really absurd to me. The notion that a bunch of items from a bakery can "control" one's decision seems to be a massive public brainwashing.

A piece of candy has no more control over you than anything else outside of you. If you decide to be a victim you are still the one deciding. Take responsibility for the decisions you make in your life. Including what you put into your body.

Monday, November 8, 2010


Yesterday Americans participated in "falling back" one hour. Daylight Saving Time began in the States in 1918. Although it was very unpopular it was made a National law by World War II. It seems that Daylight Saving Time had two main purposes: to increase evening daytime hours for farmers and to save on energy consumption.

Now most Americans have no idea why they change their clocks.--And by the way farmers make up less that 2% of Americans--Yet we still continue the tradition. Without questioning. Without reason.

Many of us walk through most of our lives this way. We do react without thinking. Without asking. And these things become habits. if you have a weight problem you have probably been in programs and lost weight. Research indicates that only 5% of the people who lose weight are able to maintain it. This is because they haven't changed their habits. Their lifestyle.

Habits like any learned behavior are long term repetition. Unless you become aware that you are making a choice you will continue to execute the same automatic routines.

For now, you might have to continue to lose and gain and hour. However you can decide for yourself to stop doing things that are not healthy. When it comes to you and your goals don't react. Rethink. Respond.

Monday, November 1, 2010


A friend once remarked that he was a "label" snob. He only purchased clothes, sunglasses etc that had a designer name associated to it.

I think we should become a nation of food snobs. Only eating foods that are rich in nutrients. Lets turn up our nose to foods that you can purchase at a convenient store. Only buy items that have an all natural label attached to them.

What would you look like if you paid more (or just as much)attention to what you put inside your body as what you wore outside?

Monday, October 25, 2010


If you are staring at a bag of Halloween candy and feeling sorry for yourself. Stop it. Consider what eating sugar or corn syrup will really cost you. The active lifestyle and comfort in wearing certain clothes. Isn't not being able to wear what you want to wear or do what you want to do worth a piece of candy?

And yes, I've heard the same cry "You have to live." Which makes me wonder why anyone would assume that my passing on a chocolate has made my life less than. And if eating a piece of taffy is what you may consider the greatest thing in your life, perhaps you need to exam your life. I think improving the quality of my life is the best way to treat myself.

Monday, October 18, 2010


You don’t expect your car to respond to the wrong fuel, so how can you expect your body to respond to the wrong food? Food is fuel to your body. It's great that we enjoy a wide range of selections. But this only means we have several quality fuels to chose from.
Much in the same way your thoughts are fuel to your motivation and can effect the way you feel. The truth is we have the ability to make a decision about the quality of fuel we want to put into our mind and body. And we can expect results based on that choice.

Monday, October 11, 2010


In college I was a bartender. One of the more popular request was rum and diet coke. Even then it made no sense to me why someone would be concerned with ordering a diet coke with their rum. Much in the same way I find it a bit odd that people will at junk food and take a handful of vitamins. I'm not certain if that makes a difference. I suppose some would argue that taking the vitamins would at least be helpful. Still I wonder if one is really concerned with being healthy--why eat the junk food in the first place?

Monday, October 4, 2010


Discipline is not something you are born with. It is a mental muscle that needs constant training. Like any other muscle, if you don’t use it, it will weaken. It takes more than just wanting to be disciplined. It is an ability that must be developed and tended to. If it appears easy for some, it is because those people have cultivated it for a very long time.

By practicing your discipline, you will notice results in your works out as well. Studies have shown that people who do small mental tasks at work, increased their work out stamina.

And remember no muscle gets into shape immediately. You have to build it and maintain it. All your choices affect this muscle. When you make an excuse, you are hurting the muscle. This doesn’t mean you should expect to be perfect and never slide, but it does mean you understand that it is important and you continue to build that mental muscle.

Monday, September 27, 2010


My friend has been working to get fit and healthy. He is now at 10% body weight. His main complaint is that people keep asking him if he got sick to lose weight. He cannot understand why others can not accept the fact that he began to exercise.

I myself have experienced people asking me what I do to get lean and cut. When I tell them exercise, they continue to ask. As if they are waiting for me to tell them the name of the diet pill I take. There is no magic formula or pill. Simply hard work.

Monday, September 20, 2010


One day a woman conveyed to me that her life would be so sad if she could never eat cake. She claimed she was overweight (and suffering from diabetes) because she did not want to depraved herself.

Most dieters think of healthy eating as this painful chore. Rather than feeling like there are foods " I will be denying myself" wouldn't it be better to have a more positive perspective like " I’m now eating healthy and moving toward feeling great."

And consider what you truly have been depraving yourself of---being able to wear what you want, energy, good healthy, etc etc

Monday, September 13, 2010


In honor of tomorrow, the day of my birth, I have decided to address what I seem to hear with every passage from my "realistic" friends out there. Nothing seems to be more fulfilling for them but to remind me that there will come a birthday that will mark the end of my health and fitness.

Or the need to justify their lack of health responsibilities with such statements as "it gets harder when you're older." I don't think anyone is saying it's easy at any age. And no doubt our hormone levels decrease with the years. However, you can decide to be the healthiest you can be and look your best at ANY age.

And remember , Brad Pitt was forty years old when he filmed the movie TROY. It’s true he gets paid to look great, however he certainly exemplifies that it is possible to look that great at any age. Ask yourself, if you were getting paid to get into shape would you do it? Most people would answer “yes”, but without money as an incentive, they have plenty of great excuses. If that is you, then perhaps you need to re-examine your priorities and what is truly important to you.

Monday, September 6, 2010


If you are worried about the Labor Day barbeque because you are uncertain if you can make a healthy choice ask yourself if you are using this event to predict failure. Be honest with yourself in an effort to recognize the situations and circumstances where you need to retrain yourself. You should take 100% responsibility for your choices.

This isn’t about expecting yourself to be perfect either. Do not look at any event as a roadblock or a stumbling point. Instead as an opportunity to shift your mindset and relearn new habits. A practice session. After all, habit patterns are things you learned. And if you learned them you can unlearn them.

Think your choices through. Behavior modification works only if you are consistently repeating new behaviors.

Monday, August 30, 2010


With the kids back in school, you’ve decided to get into a weight-loss program. You begin exercising and eating healthy. Within a month, you’re noticing some changes. But on day you look in the mirror, and still aren’t completely happy with what you see. Instead of continuing, you get impatient and say "What's the use?" It takes too long.

The problem may be not in your body but in your mind. You may have changed your eating habits but not your thought habits. Still thinking of healthy eating as a form of punishment.

It is easy to get caught up in focusing on what is "wrong" with our bodies. However you may get better results if you focus on how thin you want to be, and the clothes you want to wear. This is different than constantly reminding yourself how much you need to lose.

Attitude and focus are everything when it comes to working toward a goal. Isn't that how you would want your child to approach their learning in school?

Monday, August 23, 2010


I once read that a good way of paying off your debt was to pay a bit more every month. I like that idea. I think you can turn it around and use it for weight control. Every month eliminate little unhealthy foods or habits. If you focus on eliminate one unhealthy habit a month it can make a world of difference. Conquering old habits is a wonderful way of boosting your morale and confidence as well.

Monday, August 16, 2010


Your best buddy may not be the best buddy to work out with. A great social friend is not always the right person to motivate you. It might be better to get with someone you admire or who will push you. Even better find someone who is more dedicated than you. It is better to have someone you feel you want to emulate or "be as good as."

Laughing and talking do not burn as much calories as working out. Consider the value of your work out time.If your work out buddy is more interested in chit-chat,arrange to socialize after. Your efforts effect your results.

Monday, August 9, 2010


If you look at your DVD collection you probably purchased movies that you enjoyed watching. That would make sense because you want to have the luxury of replaying or sharing the great emotions it might stir.

Suppose you were to replay a movie you didn't care for? Perhaps one that frightened you, or one that evoked another unpleasant feeling. That might seem silly to you. Doesn't make much sense to torture yourself. Yet that is what you do when you choose to replay hurtful memories.

Think of your mind as a giant theatre. And you run the cinema. If you replay painful memories, you will evoke those feelings again. No one is suggesting you live in denial but you certainly don't have to keep running the same movie.

Much in the same way when you are creating new habits, and find yourself reacting the old habit. It might be useful to stop the film, and run it the way you want it to have happened instead. Replaying the old habit doesn't change anything. And it is reinforcing the old habit.

It's your theatre. What kind of movies are you choosing to play?

Monday, August 2, 2010


The best motivational coach for you is you. When you find yourself headed down a discouraging path---stop and change directions. Think of a word or phrase that will assist you as you continue to monitor your focus while running, working, etc.

Like high-octane fuel for your gas tank, mantras can give you that extra boost. What you choose to focus on will work as powerfully for you as against you. Take what is meaningful to you about moving and meditate on it, sing it, say it or pray it out loud. Let the entire universe know that you’re determined. And nothing and no one will ever stop you.

Monday, July 26, 2010


At one of my gyms there is a poster that reads: YOU ARE ONLY AS GOOD AS THE PERON YOU TRAIN WITH. I think there is a bit of truth in that message.

If you believe yourself to be one of the "Undisciplined ones", then it can help you to initiate friendships with people who show good discipline, or hire a trainer. More importantly if you look for someone to simply work out with---make sure you buddy up with a person who is motivated.

Teaming up with a chronic whiner or a negative realist,only means you will spend more energy assisting them. Choose to be with someone who has an attitude that you admire. Choose to be with someone who has the character of discipline equal or more than you.

Monday, July 19, 2010


It is summertime. A time for picnics, vacations, and for some sheer panic. For some the idea of wearing less clothing means going to extreme measures to lose a few pounds. Unless those measures are kick up the work outs and/or eliminating junk food, I am not an advocate of traumatizing your body.

Unless you are doing a cleanse for religious or medical purposes, I can not understand why anyone would put themselves in potentially dangerous situation by fasting. Fasting to lose weight just isn't smart. Anorexia, bulimia and bingeing can have serious irreversible side effects. Here are a few taken from the March Issue of Health magazine :infertility, heart problems, tooth decay, bloating and overdosing on self medications.

I am surprised that people would rather hurt themselves than help themselves by (lets say) running a few miles. And why not begin anytime of the year? There is always going to be a summer. And looking good and feeling good are always in season.

Monday, July 12, 2010


After dining with a friend I noticed that after every meal she took a pill. "There for my heartburn" she informed me. "Do you always get heartburn?" I asked. "Only when I eat certain foods. Now I just take it after every meal. Just a habit" She replied

Now this seems odd to me. First, I can't imagine anyone would make it a habit to take unnecessary medication. And second, I am curious as to why anyone would continue to eat a food that made them ill. Really? Would you prefer to medicate yourself rather than discontinue to eat something?

I suppose it is an individual's choice. I once had a similar conversation with my mother. I told her I could not recall a time I had heartburn. Without hesitation she thought out loud "Maybe I should just stop eating those foods." She now walks daily and does a spin class once a week. I suppose she has traded in burning her internal organs for burning fat. I consider my mom to be a very wise woman.

Monday, July 5, 2010


Make sure you are doing something for you and you alone. Resolving to do something for a family member or society is a sure way of setting oneself up for failure. Is it from your heart? Is it meaningful to you? You want it and what are you willing to do for it? Be responsible for the goal you are setting. Make sure it is possible for you to achieve it. Don't lose weight to prove something. Set a goal that is attainable and self-initiated. Remember there is always a bit of discomfort in change because you are reprogramming a past behavior. This is only temporary. As you work through the difficulties, the positive changes will occur. The discomfort is very small compared to the pay-off.

Monday, June 28, 2010


With the holiday weekend on the horizon, food becomes an even more significant
issue for those whose objectives are weight loss. It is almost certain that you will
not "stick to your diet." It is usually expected since you have not reprogrammed
or reconditioned your usual behavior. The key is to not allow this step back to
prevent you from continuing with your program.

Now I'm not saying that an upcoming event (a 4th of July BBQ?) is an excuse
to predict failure. You should take 100% responsibility for your choices. Create an
easy to follow plan to overcome each situation. Do not look at a summer get together
as a roadblock or a stumbling point. Instead as an opportunity to shift your mindset
and relearn new habits. After all, habit patterns are things you learned. And if you
learned them you can unlearn them.

Monday, June 21, 2010


There are a few times during the year when it still shows up at our front doorstep. Yes, the phonebook. Serving as a reminder of the past. Every time I see one I wonder "Who still uses the phonebook?" I suppose there are a handful of people who refer to it. The rest of us use electronic devices. Most of them end up in a cabinet or under a desk. Something we hang on to in case we might need it.
People seem to hold on to a lot of things both physically and emotionally. And sometimes they may not realize that there is just a better way of handling something. Like the phone book-- a habit, belief, feeling may have served a purpose at one time. As time goes on,you learn new things and advance in thought and behavior. To resort to an old habit just "because"--is like using the phone book. It might work but there is probably a better faster way of handling things.
Change occurs. Technology advances. We advance.

Monday, June 14, 2010


In honor of Fathers Day (this Sunday) I want to remind you that when it comes to health and fitness-genetics does not dictate fate. They are just a factor. Mom and dad may have determined how tall you are, your skin color and the color of your eyes. You would not work hard at becoming 4 inches taller. Nor to you take spin class in an effort to become Chinese. However, you understand that if you exercise and eat healthy, you can become healthier and slimmer.

Having an overweight Dad might have effected your eating habits, beliefs and other aspects. However, bad habits can be replaced with better habits. Habits that can assist in overcoming these things.

Monday, June 7, 2010


You are undoubtedly familiar with the concept of cause and effect. This is a familiar concept in science, philosophy, and in all great teachings. Every effect has a cause, and every cause is the basis of an effect. There is a chain of causation: each effect is the result of a cause, which then becomes a cause for another effect. It is a cascade, or an ongoing loop. You might see it as two sides of an equation – a cause side and effect side.
This concept calls you to take responsibility because at any given moment you are on one side or the other, which in every moment is leading you to the other side . Therefore when you are fully present in any given moment, the question arises; Which side of the cause and effect equation are you on? Are you the CAUSE in your life or are you at the EFFECT of things in your life? If you are at CAUSE you take responsibility for things in your life. It is not about blame,but more so about taking action. Think of the word "responsible"--respond+able. You can choose how to respond to things in your life. Choose not to resort to food as an emotional blanket, choose to exercise rather than watch tv. Choose to focus on what you can do.

Monday, May 31, 2010


For those of you who feel and or have ever described yourself as a soldier battling a weight problem—let me remind you that how you view something does and will affect the outcome. In other words if you are anticipating and experiencing things as a difficult war zone, it will not be something you want to face on a regular basis. It might actually prompt you to quit.

Suppose that you were to examine at the same situation and view it differently. Let’s say, you were to describe it a “challenge” or “character builder”. Something that is not so ominous and denotes a sense of personal achievement upon completion. You would be more likely to be drawn to it. Think about how you feel about your body, your health program, and your exercise routine. Now take a moment, be creative and begin to perceive it differently. And just notice how begins to change things.

Monday, May 24, 2010


People walk into my office and often ask for "motivation." They are convinced this is what they need in order to exercise more. It is often talked about as if it were an item to be picked up at a store. And I think most buy into this notion that once the client/friend/patient is magically motivated they will begin a health program.

The only magic I have ever seen has occurred when the client decides the goal is worth it. The goal itself must evoke in you an emotion or desire. The drive to have it no matter what. That's the motivation. Otherwise the motivation is just a vague term that represents nothing. And the results will reflect that. Decide what you want. And make it meaningful. Make it motivate you.

Monday, May 17, 2010


One thing overweight people do best is compare themselves. I suppose that’s true for a majority of people as well. The comparison seems to be the basis of how people may view themselves. “My body will never look like that” or “I ran a mile but Bob ran two.” Healthy comparisons can be good. It can inspire you to move toward greater goals or take action toward improvements. However, if you don’t have confidence-comparing yourself can lead to less confidence. Most of the time the greatest improvements are made when you concentrate on your own achievements. Regardless of why you may compare yourself, ultimately it takes away from the one thing that does matter—what you want. I think it best to let go of any judgements, be clear about your desires, and focus focus focus.

Monday, May 10, 2010


You and only you ultimately determine what you think, and feel. Nobody can make you do anything or feel anything. You always play the determining role about what you let into your mind and what you give attention to. You have the power of your mind and the ultimate freedom of what to think and how to think. You can chose to fully accept your power.

Monday, May 3, 2010


In honor of Mother's Day, let us acknowledge that poor Mom seems to take a lot of heat for attributes we may not like. However you are what you are today because of the choices you have made and the information and programming you have absorbed and acted upon throughout your life.

At any time you have the power to change the way you see yourself and to change your beliefs. Also you can change you attitude about food and your body right now. You were born with the power of choice.

Truth be told, genetic only plays a 35% role in your physical health and make up. The rest is determined by the choices you make. And what precedes that choice? Your thoughts. Subconscious thoughts are seven to nine times more powerful than conscious awareness.

So instead of focusing your thoughts on blaming mom's genes, think about what thoughts you would like to have instead.

Monday, April 26, 2010


One of my client's co-workers baked cookies for her peers. When it got down to the last three, the office worker offered my client one of the last cookies. My client replied "You know I don't eat them." At that moment the woman insisted "Eat it. You know you want it. Just have one."

Certainly we understand that the office worker was not being malicious. The real disappointment is that when the same client had stopped smoking no one insisted she "just have one cigarette." We wouldn't think about standing there making statements like "You know you want it" with a lit cigarette.

It is not my responsibility to dictate whether someone should have a cookie or cigarette. I am just confused as to our peers cannot honor our choices. But mainly I am amused that people take others healthy food choices so lightly.

Monday, April 19, 2010


People are complex human beings who experience life on several levels (physical, emotional, mental and spiritual.) Real change work is done on all levels. The results and benefits are experienced in many ways.

In relation to healthy and fitness the benefits can be a new heightened self image. Achieving fitness goals leads to self-confidence, improved body image and discipline.

And as ones health improves it will effect the over all immune system, meaning a better work performance, fewer missed days at work and school etc. Good health can bring a increase in oxygen flow throughout the body especially the brain.

On a physical level health changes reduces the risk of injury.Strengths the heart, lowers blood pressure, assists in anti-aging, digestion, skin, hair etc. Everything depends on circulation and the only way to get things circulating is by moving.

Finally ask a professional athlete if training is a spiritual experience and they will agree. Many people roll their eyes when you start talking about a professional athletics. As if they cannot relate to them. But we can learn alot from a professional. About their thoughts, their attitude etc. And if you apply what we learn to all levels you can experience the benefits on all levels

Monday, April 12, 2010


I asked a weight client what she thought was the best thing she could do to get control of her weight. She replied: "Stop eating chocolate." She continued to add that she refused to give it up--- "It's the only thing I have!"I told her that I didn't think it was the only thing she had. When I asked her about her family, career etc and pointed out that she "had that" , she laughed. "I know that", she replied.

Making statements like that are not harmless. Not only did she say it out loud to me but I am certain she has said it to herself several times. By making a comment like that, she immediately creates a picture in her mind. And that picture translate to a suggestion.

I remember once I had heard an overweight woman tell her friend "I just look at a piece of cake and get fat." Now if she keeps telling herself that, she will always be right.

Food is important. We eat in order to live. But be careful how you speak about it. There is nothing magically about food. The magic comes from you. And your words have power. Remember you are the most suggestable to yourself. So it may be beneficial to listen to what you are saying.

Monday, April 5, 2010


Yesterday I was participating in celebrating Easter with a friend's family. I had just enjoyed a very nice dinner and was satisfied. Seeing that my plate was clean, the host asked if I wanted more food. I replied "No thank you. I'm fine." The next line is something that I have heard on several occasions--- "Oh c'mon it's Easter." Now you can insert any other event in place of the word Easter. As it is not an uncommon for me to hear it after I decline to eat more.

I am still confused as to why people equate the success of an event with the feeling of over indulgence. What does one have to do with the other? If I wanted to overeat I would not need a celebration to do so. If I chose to celebrate or dine with friends, I am enjoying their company. Subjecting my physical body to unnecessary work and pain takes away from my experience. I chose not to overeat and to pass on foods substances that I consider damaging to my body (i.e. too much sugar and salt) I would never insist on making that choice for someone else. They are responsible for themselves. But no one ever says "C'mon have a drink. It's your birthday" to an alcoholic.

Monday, March 29, 2010


At brunch I often order a side of eggs. I was allergic to them as a baby but have since grown into being able to eat them. Aside from your basic hard boiled Easter egg--I like eggs. I think they are misunderstood.

Eggs are a great source of protein and "good fat". Assuming you are not frying them. Yes, eggs do contain cholesterol so clearly if you have high cholesterol you shouldn't be eating eggs. But if you are trying to prevent high cholesterol or get healthy, exercise can help by keeping your cholesterol low and preventing heart disease.

Regular sessions of swimming, running, and jogging have been shown to lower cholesterol. If you are changing your lifestyle to being healthier --- don't take away the egg. Add the exercise.

Besides your cholesterol, exercise has many health benefits. It is in my opinion the "fountain of youth. It helps to strengthen your heart, bones, and other muscles of the body, in addition to helping you to lose weight.

Monday, March 22, 2010


One area where people often avoid responsibility is exercise, and that is a big mistake. Here is the question you should ask yourself: Do I want to be healthy and have the body I want? You may answer “no” or “yes, I do.”

Most people want to answer “yes,” but statistics show that only 3% of the population will eat healthy and exercise. You have heard time and again that regular physical activity is important, but how many times have you picked the couch and a bag of chips instead? And what has the couch done for you?

Today you have the ability to live a better quality of life. Not just because of the new gadgets you buy but how you enjoy those things. What is the point of earning a lot of money if you do not have the health to enjoy it? What is the point of taking great vacations if you can’t even walk two miles without needing a break?

Imagine the quality of your life ten or twenty years from now. Getting older doesn’t have to mean breaking down physically.

Monday, March 15, 2010


The phrase that all successful people in any given area (physical fitness, business etc) dislike the most; "You are so lucky." Luck has nothing to do with it.
Throughout the years my peers and I often find ourselves discussing why only 3% of any given field is successful. In other words, only 3-5% of law students go on to be successful lawyers. Only 3-5% of people who get certified as a hypnotherapist will actual do it full time. Only 3% of the population is debt free. And the list goes on and on.
We have concluded that success is often determined by due diligence. The person who keeps showing up and doing the work will often be in the upper percentile. Certainly I can testify that in the field of physical fitness the person that puts in the best effort at the gym will get the best results. I am not suggesting that you spend hours at the gym --- although if you have the time being physical should always trump watching television. I am suggesting that if you continue to put in a quality work out you WILL get results.
So if you happen to see me at the gym--know that I probably got up early to allot proper work out time and prepare a healthy breakfast, the night before I most likely passed on desert, did not consume alcohol in an effort to "relax" or "have a good time." What I did do was create my own luck. If you want to be lucky you have to put in the work. Stay positive. And all the luck will come to you.

Monday, March 8, 2010


How does a behavior become a habit? You keep doing it. Eventually it will just be the “thing you do.” Remember when you were a kid and your parents had to tell you to brush your teeth?
Knowing this provides an inspirational insight: you have the ability to reprogram yourself. This is an important discovery. If you want to be more slim and healthy, check your habits.

Let’s say you wanted to become debt-free. You would first begin by monitoring your money habits. You understand that as you create new spending habits, you also take action to generate money, consistently put money away and so forth. And if you did this consistently – month after month, and year after year, you would reach your financial goal.

The key is being consistent. In the same way, you must commit to better health. Healthy habits are those you commit to every day, because you value the long-term benefit.People who dabble in making changes in their life will find an excuse to quit after a week or after a month. And they always have the best excuses.

Monday, March 1, 2010


When a challenge arises, or you are vulnerable, you can get overloaded. This overload can degrade your critical capacity, and you may absorb information that is not in your best interest. The information may then associate itself with and reinforce an existing belief of similar nature. Consequently, we may over-generalize and create false associations. The thought or belief may then perpetuate unwanted behaviors resulting in long-term patterns, which do not serve you, in your present or future state.

You are what you are today because of the choices you have made and the information and programming you have absorbed and acted upon throughout your life. The result is neither good nor bad – it is just you! But it is important simply to understand that most of your behaviors are automatically generated by past beliefs and memories.

Understanding this, you have the power to change the way you see yourself, to change your past beliefs,and to change your attitude about food, your body, and even your confidence in your ability to achieve the healthy body you’ve always wanted. You have this power, and this power is in your ability to chose.

Monday, February 22, 2010


When it comes to health and fitness, your genes do not dictate fate. They are just a factor. Genetics tells us how tall we will be, what color our skin will be. No one has waltzed into my office and asked me to assist them to become “Chinese” “blue eyed” or “taller”. That’s genetic fate. Your health and your physical condition – these can be altered. A genetic predisposition is not your fate. Exercise and eating healthy can offset the genes you may have inherited.

Remember you are not born with a physical need to consume junk food. That is a choice. So if you have been using your "family tree" as a reason why you can’t work out and why you eat unhealthy, recognize there is no good reasons. You either get the results you want or you don’t. This isn’t about fate. It’s about results.

Monday, February 15, 2010


If you were single on Valentine's Day and you wanted to be in a relationship , the fault may be in your beliefs and what you are projecting out. If you believe something to be true, you will find evidence to reinforce it.

Quantum physics has already showed that the scientist affects the outcome of the experiment just by what they expect to find. If you observe light as a wave, it behaves as a wave. If you observe light as a particle, it behaves as a particle.
The interaction of your observations and the filters of your perception affect everything you perceive. You, the observer, see what you expect to see. So if you believe that "all men are cheaters" or "woman only date rich men", you will find that to be true. You will find the evidence you need to make your belief true. And the cycle will continue.

And ask yourself this, if relationship are so "awful", then why do you want one? Perhaps if you focus on the things you do like, you might begin to attract something (someone) more positive.

Now I'm not saying that everyone should be in a relationship. Actually, you can learn something from your happy single friends. Simply be happy with what you do have. All too often people focus on what they don't have instead of what they do. If you are single you can enjoy being single. If you knew that in two years you would be married, you might be enjoying being single right now.

if you want to find the "right" person, first look inside of you, and find your best. The rest will follow.

Monday, February 8, 2010


Are you spending Valentine's Day with a bad lover? Someone once said cake is like a bad relationship. It woos you with sweet nothings and leaves you unsatisfied and guilt ridden. I think this is an excellent anology. I would go one step further and say Sugar can be like a very abusive relationship. There might be a moment when things are great but it is very detrimental to the person. The pleasure is momentary and afterward the person is left feeling empty, and not very good about themselves. Think about what you would tell your best friend if you knew they were involved in a relationship that was harmful and ultimately could cause them physical harm. What if they told you " I can't help it. I'm in love."
Now think about your relationship with food. With chocolate? Are you that abused person? How long will you allow yourself to stay in the situation?

Monday, February 1, 2010


Make sure you are doing something for you and you alone. Resolving to do something for a family member or society is a sure way of setting oneself up for failure. Is it from your heart? Is it meaningful to you? You want it and what are you willing to do for it? Be responsible for the goal you are setting. Make sure it is possible for you to achieve it. Don't lose weight to prove something. Set a goal that is attainable and self-initiated. Remember there is always a bit of discomfort in change because you are reprogramming a past behavior. This is only temporary. As you work through the difficulties, the positive changes will occur. The discomfort is very small compared to the pay-off.

Monday, January 25, 2010


Not eating is just plain stupid. Fasting has been shown to be one of the fastest ways to gain weight. When you have no food, the body goes into survival mode and the metabolism slows. Meanwhile, the fat cells are still growing. Remember, they are cells. Cells are living. They need food.
After fasting, as soon as you eat, your fat cells absorb fat like crazy. Healthy people do not stay lean by not eating. They eat quality foods for their body. Imagine your body to be a car that requires premium fuel. That chocolate bar may fill you but it is not quality fuel. And it is detrimental (Cancer loves sugar)
The only people who view "starvation" as an optimum way of trimming down are unhealthy. Here is the bottom line: if you are fat, simply do not do what other overweight people are doing. Do what the fit people are doing. You would not go to the person on the off ramp holding a sign and ask them “Hey how do I become rich and successful?” Healthy fit people consider the quality of the food. It may benefit you to do what the healthiest people are doing.

Monday, January 18, 2010


One of the biggest mistakes fitness beginners make is tying themselves to a less motivated and less fit work out partner. Giving yourself the responsibility of motivating someone is a sure way of setting yourself up for failure. Two negatives do NOT create a positive. It only creates extra work for you.

If you inspire to improve yourself get with someone just as fired up. Or even better align yourself with someone you desire to become. When you do this you will often want to do more.

In any area of your life this can be beneficial. If your desire is to be a successful salesperson, it would make sense to be mentored by someone who is already on top.

In swimming and biking, there is a technique called drafting. This is where one person follows directly behind another in the same lane. This makes it easier for the person behind because the person in front fights the wind resistance. The key to drafting is to watch and learn from the person in front of you. The same thing happens with motivation: let their motivation work for you. Look for someone who is exceptionally motivated and fit. Work out with someone who inspires you to become even better.

Monday, January 11, 2010


Discipline is not something you are born with. It is a mental muscle that needs constant training. Like any other muscle, if you don’t use it, it will weaken. It takes more than just wanting to be disciplined. It is an ability that must be developed and tended to. If it appears easy for some, it is because those people have cultivated it for a very long time.

It isn’t something you can grab out of the top drawer when you need it. You have to have it ready when you need it. Begin slowly by creating a reward and consequence game for your behaviors.Remember no muscle gets into shape immediately. You have to methodically build it and maintain it. All your choices affect this muscle.
(taken from my book: "Head Over Meals-Thinking Your Way To Being Thin Happy & Healthy")

Monday, January 4, 2010


Thinking out loud, a friend expressed "I wonder what my New year's resolution should be". Without hesitation I replied "The same one you made last year." For almost seven years I have witnessed my friend swearing this would be the year he would get slim and healthy.
The name of the diet changes but the results are the same. Through the years I have noticed three things ; 1. He has a copy of my book which he has yet to read 2. When he does ask me a question he refuses to listen to the answer. He is only interested in telling me what he thinks. 3. He keeps wondering what to do
As we al know the definition of insanity is doing the same thing and expecting something different. Clearly there are a lot of insane people because weight control is a sixty million dollar industry.
It isn't about changing to a new diet or new weight group. It's about changing the way you think. Deciding to alter the beliefs and attitude that are simply not working for you. You already have tried almost every diet. Why not approach it a new way. Try something new. New thoughts. New decisions. New predictions. New choices. New You.