This Is The End…

This is the endor 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.

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Been There, Done That. Now Don’t Get Tripped Up…

This week, we wrap up this month’s habit on “calories”, which completes our “6 Pillars To Better Health & Vitality” program. In this final post, I’d like to show you where it’s easy to get tripped up when you’re trying to make healthier choices.

It’s a common problem, and it derails far too many people.

And don’t worry, I’m not going to leave you there. We’ll discuss ideas to help you avoid these obstacles so you can stay on track for better health, despite the challenges along your journey.

But first, I want to share an alarming statistic.

It’s been widely reported that excess abdominal fat puts added stress on the heart, which increases the likelihood of heart failure.

6 pillars program

In a recent analysis involving 12 studies and more than 360,000 people, they found that every 4-inch increase in waist size ‘added’ a 29% chance of heart failure.

WOW!!! That sounds painful. And preventable.

There’s no way I’m going to let my gut put me in an early grave. Or cause me to have my chest cracked open.

Sure seems like an incentive to change a few habits, doesn’t it?

Personally, I’d rather eat right and exercise than have that hanging over me. How about you?

I think Jim Rohn said it best… “There are two types of pain you will go through in life. The pain of discipline and the pain of regret. Discipline weighs ounces while regret weighs tons.”

Let me help you find a way to eliminate this.

Plenty of things are vying for our attention… like friends, family, and co-workers. Busy schedules, work demands, hobbies, and personal commitments. And how about social media, smartphone notifications, the media, and of course our thoughts, just to name a few.

Your list may be longer. And in most cases, aside from the good that you may gain from some of them, these “attention grabbers” usually result in one thing.

They’re a distraction!

More accurately, they can disrupt your plans and interfere with your health & wellness initiative (if you allow them to).

The point being, when you’re trying to make healthier choices and build better habits, it’s easy to get tripped up when life happens and distractions occur, despite your good intentions.

You intend to eat something nutritious, but you’re on the run and short on time. So you grab a highly processed snack because it’s fast and easy; instead of eating the macronutrient-rich meal or snack you planned for.

You think, “At least it says ‘low fat’; or ‘lightly sweetened’; or ‘organic’… So it must be okay.”

Maybe it’s a power bar or a sports drink. That’s good for you, right? Not exactly!

Or worse, you stop at a drive-thru. NOOOoooo!!!

Here are some ways and places where your nutrition and exercise plans could be compromised.

  • A hectic work schedule
  • Restaurants and bars
  • Vacation
  • Business trips
  • Family functions
  • Going out with friends
  • Holidays
  • Late nights
  • Old habits
  • Running behind schedule
  • Not getting enough sleep
  • Deceptive marketing

Or just fill in the                       .

Think about what trips you up. Your Achilles Heel.

OK, now that you’ve thought about it, what can you do?

How can you take control, at least most of the time?

6 pillars program

I have some ideas. 10 to be exact…

See if any of these can help:

  1. Keep snacks with you. For example, I like to keep bags of nuts on hand. Like at my desk, in my car, and in laptop bag. And fresh fruit and veggies for the day while I’m on the road.
  2. Prepare and pack those snacks in advance to grab on the run. Otherwise, spare a few extra minutes before you leave to get them together. And remember your water too.
  3. Brown bag it. This makes your lunch decision easy and healthy. And it will probably save you a few bucks too.
  4. Eat before you go out. Yep, especially if you’re going to a function, a party, or even dinner. This way you’ll have had something nutritious and won’t be starving. Which could cause you to opt for less healthy choices. Then you can just “pick” while you’re out.
  5. Eat to 80% full. Your brain will catch up with your stomach if you give it a few minutes. And you’ll feel much better. Think about those times when you think or say “I’m so full”, or “I ate too much”. How do you feel during those moments?
  6. Avoid fast food like poison. I know it’s difficult sometimes when you’re out. It seems like 90% of your ‘options’ are garbage when you’re trying to eat clean. And they are unfortunately! That’s where the first 3 or 4 tips above can help.
  7. Don’t let 5 + 2 = 0. This is where you work hard to stay on track all week, only to throw it all away on the weekend. Late nights and some alcohol will usually sabotage your efforts. I’m not suggesting that you avoid having fun. Just trying to bring awareness to a vicious cycle that can leave you wondering why nothing is working. But it’s one you can easily fix.
  8. Get balanced. Aim for 50% carbs, 30% protein, and 20% fat with every meal. Opt for quality – complex or fibrous carbs, lean protein, and healthy fat whenever possible.
  9. Strive for 95, as Carol Merlo puts it. Stop chasing perfection, and beating yourself up when you fall short. Perfection isn’t practical so set your sights on getting it right 95% of the time. And lighten up a little. Go for progress, not perfection.
  10. Learn from feedback. Mistakes and failure are both good things if you learn from them. And these are usually our most valuable and memorable lessons. So, don’t be afraid. Instead, relax and embrace these teachable moments.

6 pillars program

As we wrap up the last post of our 6 Pillars program, I want to say thank you. Especially to our pilot group students.

Those of you who stuck with the 6 Pillars program have met or exceeded your weight loss goals. You’ve learned some valuable lessons and have built sustainable habits that are now part of you and your new healthy lifestyle.

And remember, even if you didn’t reach your goal yet, you’ve come a long way. Because you have the results to prove it. Nice work!

If you participated in the 6 Pillars program as a loyal follower of this blog, I am extremely grateful. And I congratulate you as well. I’m proud of you. And you should be too.

And finally, thanks goes out to everyone for keeping me accountable.

Let me know how the 6 Pillars program helped you. I’d love to hear:

  • What was most beneficial?
  • And most challenging?
  • What do you struggle with?
  • And what was your “a ha” moment?

Your feedback is always greatly appreciated.

If you’re new to us and would like to learn about the 6 Pillars program, and how to incorporate these 6 healthy habits into your life, you can link back to the first post of the series here.

And I’d like to ask one final…

6 pillars program

Who do you know that could benefit from a life-changing transformation in their health & wellness? I’m building a waiting list for another 6 Pillars pilot program.

So let me know, or share this.

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.

Improve Your Nutrition

If you improve your nutrition by eliminating (or significantly reducing) refined sugar, fast food, and processed junk from your diet, you will lose weight and feel better. And these benefits will compound over time, and pay tremendous dividends.

“Essentially, you’re investing in yourself. So it’s the best investment you’ll ever make!” ~ John Dolan

As we’ve already established in The 6th Habit Is Here, calories are not a habit. But the role we allow them to play in our lives is essential. And it’s important to acknowledge that there are 2 integral parts to “calories”. The ones we consume and the ones we burn.

This week we will focus on the consuming side of calories. I believe nutrition is the foundation to a healthy lifestyle. Which is why we need to make great nutrition a priority. Something we focus on consistently, every day.

  • If you’re in the habit of eating clean, that’s great. But don’t settle. Find ways to improve your nutrition even further, while helping others to improve their approach too.
  • If your nutrition habits suck, draw a line in the sand today. And begin to improve your nutrition immediately.

But what does “improve your nutrition” mean?

It starts with your mindset, and your long-term perspective about your longevity. This will be reflected in your choices. For example:

  • Consistently choosing to fuel your body with the highest quality nutrients, based on your lifestyle and schedule will become a healthy habit.
  • Deciding what you will eat and tolerate, what you will minimize, and what is off limits because it has no value to offer.

But let me clarify a very important description. The word “DIET” is used in many different contexts.

Improve your nutrition

Here’s what I mean when I use the word “DIET”. I am referring to everything you eat, and drink. The foods you consume every day to nourish and fuel your mind and body.

Unprocessed, whole foods. Lean protein, fibrous and starchy carbs, and healthy fats. Preparing meals “clean” without a lot of added butter, breading, or heavy creamy (high-fat) sauces.

Unfortunately, based on conditioning, here’s what most of us think of when we hear “DIET”:

  • A restrictive, calorie-cutting regimen that leaves you hungry or craving more after every meal.
  • A “program” you have to buy and then follow by purchasing specially-prepared meals.
  • Counting calories, weighing your portions, saying no, and being miserable.
  • A bulk supply of magic pills or supplements you need to buy.
  • A quick fix cleanse or crash program to drop a “quick 40”.

These are usually restrictive and unsustainable for any length of time, which makes them dangerous and bogus in my book.

Improve your nutrition

And that’s unfortunate.

It’s quick fix for a quick buck, which doesn’t lead to a healthy lifestyle.

More like a scam than a diet.

Instead, consider the following as you design your healthy lifestyle:

Think grilled instead of fried. Steamed instead of sautéed in butter. Marinade or dry rub instead of heavy, creamy sauces. Plenty of fresh fruits, veggies, lean protein, and healthy fat.

Our diet should be about preparing and consuming quality nutrition. Making sure to reach our macronutrient ratios.

And sorry, but fast food and highly processed meals and snacks need to be avoided, and eliminated. There is no value or rational reason to consume this crap.

Think portion control and plate management with nutrient-dense macronutrients instead of having to follow restrictive tactics like cutting carbs, or having to buy specially-prepared meals, which teach you NOTHING about how to improve your nutrition.

Look at the big picture by focusing on developing long term habits with patience. Lose the quick fix mentality and the need for immediate gratification.

And please don’t follow this all-too-common approach, which is not healthy or helpful. Did you ever hear or say this before?

“I know I’m 40 pounds overweight, but I need to lose it for the summer. Oh crap, it’s already June. I need an extreme diet or cleanse so I can be ready for the 4th of July!”


Stop looking for shortcuts; there are none.

My goal for this post is to raise awareness about the “calorie side” of nutrition. And it only happens when you start by eating cleaner and consuming better-quality calories.

Are you giving yourself the best possible nutrients?

Or have you been cutting corners and depriving yourself by consuming fast food and processed crap because you’re supposedly too busy to improve your nutrition?

And I can’t help but briefly mention the other side of calories.

Oooh, the burn.

Improve your nutrition

How’s your exercise habit? Are you consistent and going at it with intensity? Or just going through the motions with little enthusiasm, and experiencing lackluster results?

You know the saying, “Garbage in, garbage out!”

There are 2 proven ways to effectively manage calories. Through great nutrition and intense exercise.

I can tell you first-hand that by incorporating our 6 Pillars (To Better Health & Longevity) into your life, amazing things will begin to happen. But you need to be patient. And disciplined.

By planning and making the “best” choices every day. Then, before you know it, your choices and habits start compounding, and the results start flowing.

Improve your nutrition

And momentum kicks in!

Hey, I never told you this would be easy. But it’s really not difficult either. It’s just not going to happen overnight. So learn to enjoy the ride, and the challenges along the way. It’s invaluable feedback that you’ll never forget.

It’s YOUR choice!

So let me give you some suggestions:

  1. Learn more about nutrition (good and bad) so you can start to make better choices.
  2. When you eat out, ask your server to have your meal prepared how you want it. As clean as possible. And realize that food prepared in a restaurant will have more calories than when you cook at home. So apply a bit more portion control.
  3. Look at food labels or nutritional values before selecting something. There’s definitely an app for that. Be wary of excess sugar, sodium, and ingredients you can’t pronounce.
  4. Make a commitment to make healthier choices by planning and preparing in advance.
  5. Learn to be grateful. About everyone and everything in your life. For the opportunity and ability to change your situation. And the results you are achieving.

What else can you do?

It’s time to clean house! Literally…

Improve your nutrition

Remove any temptation of unhealthy, processed snacks and junk food from your home.


Get an empty garbage bag and toss it all! Yes, throw it out. All of it. Seriously…

It’s not doing you any good. So why keep it around?

And don’t give it away, or worry about how much you spent on it. Just dump it and move on.

Treat it like poison.

Can you do it?

I know, it’s not easy. But think about it this way. If you found a poisonous substance in your home, what would you do?

Exactly… so just get rid of it please!

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.

Fear is a Liar!

Healthy choices

The “unknown” can be fearful. But thanks to technology, we all have access to a wealth of information at our fingertips. Yet some unscrupulous companies still market by fear. I am here to tell you that fear is a liar!

Don’t buy into it or fall for it.

Remember the classic Blue Oyster Cult song Don’t Fear The Reaper? It was based on the inevitability of death, and the belief that we shouldn’t fear it.

And I agree, we shouldn’t fear death. But we should make better choices… now. And do whatever we can to live a long, healthy, happy, prosperous, and active life.

Let me ask, do you know anyone who is afraid of things?

Like heights, flying, speaking in public? Or perhaps, failure…?

How about when it comes to food?

No, not broccoli or Brussel sprouts. I’m referring to anyone that fears carbohydrates. Or fat. And then avoids them because they believe (carbs or fat) is what’s causing them to be overweight.

I hope you’re not one of them!

I’m not either, but it pisses me off to hear someone say it! Mainly because it’s so wrong, and they’re so uninformed.

But “supposed” authorities will lead you to believe this untruth to promote their agenda, book, supplements, or new “magic” claim.

Your body CANNOT survive without ALL 3 macronutrients – protein, carbohydrates and fat. So don’t believe it when you’re told that you should eliminate any of them.

Here’s my take. It’s all about how you look at it. Carbs are not bad. But some are better for you than others. And there are some you should consider avoiding altogether. Especially if you need to lose weight and get in shape.


They’re just not going to help you achieve your goal.

So go for the healthier, more nutrient-dense carbs. Like raw or steamed veggies, fresh fruits, and whole instead of refined grains. And avoid the less healthy, highly processed options. Like food that comes in a box. Or pizza, pasta, and chips or other junk snacks.

Healthy choices

The same can is true for fat and protein as well. Focus on the healthiest and highest quality choices.

Last week I made a comment about how the quality of your calories matters. For example, bagels and broccoli are both carbs. But one is clearly better than the other. So the takeaway is to eat more “broccoli-type” fibrous carbs, and ease up on the bagels.

So, if you were planning to have a mid-afternoon snack, you could:

  • Eat an apple with a scoop of peanut butter and a bottle of water.
  • Have a bag of chips with onion dip and a can of diet soda.
  • Grab a Snickers and a Snapple out of the vending machine.
  • Stop by McDonalds for a cheeseburger, fries, and a small soda.
  • Have a cup of coffee and a cigarette.
  • Skip the snack, become ravenous, stop by happy hour for a beer, catch a buzz, then overeat at dinner.

Are these recommendations? Except for the first one, NO!

The point being, you can approach your nutrition in many ways. And the quality of the contents that you’re “fueling” your body with will have an impact in the short and long term.

Like your energy level and productivity in the next few hours. And down the road with your waistline, heart health, and longevity.

Hey, it’s the Compound Effect in its simplest form. And it’s always at work, either for or against us. Based on what we do or don’t do. So doesn’t it make more sense to delay gratification and begin to make better choices that will produce significant results in the future?

And I can’t help but make another blatantly obvious point. Since the quality of our calories matters, it’s essential to fuel our body with the highest quality “macros” to ensure the compound effect is working in our favor.

For example, good quality fibrous and starchy carbs should typically make up 50% of our daily calories.

It’s obvious that you’ll benefit way more from snacking on a plate of raw veggies with hummus instead a bagel with cream cheese. Or yogurt with fresh fruit instead of a slice of pie. How about a handful of nuts instead of a candy bar? Even if the candy has nuts in it…

And we need to let healthy fat make up at least 20% of our daily calories.

Yes, even if you’re overweight and trying to slim down. Healthy fat and Omega 3 fatty acids (mostly found in certain cold water fish) are your friend, and not to be avoided.

So consider snacking on a small cup of olives instead of chips and salsa. Or a handful of nuts or seeds instead of a few cookies. How about some olive oil with fresh lemon juice as a salad dressing instead of the creamy ‘whatever’ option?

The devil is in the details… And your choices matter! For you, and for those around you.

Healthy choicesIf you’re thinking, “C’mon John!, pick up the pace and tell us something we don’t already know”. Then I have to ask, “If this is so basic, then…”

  • Why are vending machines still around?
  • Why are there SO MANY fast food joints?
  • Why are supermarkets so stocked with junk food?
  • Why are two-thirds of us over-weight?
  • Why are healthy lunch choices so difficult to find, unless you bring your own?

Obviously, it’s because too many people are still buying this crap! And it needs to STOP!

It blows my mind that people can be so lazy, unaware, and neglectful about their health & wellness?

This is the ONE and ONLY body we get to drive.

Each of us are unique and amazing miracles! We have ONE lifetime to work it out. And that one lifetime affords us so many chances and opportunities to get it right.

But the clock is ticking…

Healthy choicesSo WTF are you waiting for???

Getting back to my initial comments about fearing things. Like carbs and fats. Here’s what I think more people should be afraid of:

  • Sugar.
  • Fast food.
  • Processed food.
  • Type 2 diabetes.
  • Being over-weight.
  • A sedentary lifestyle.
  • Heart disease, including a heart attack.
  • Stroke.
  • Cancer.
  • Cigarettes.
  • Having to rely on prescription drugs.
  • Dying too young because you didn’t take better care of yourself.

Most or all of this could be prevented with better nutrition and exercise. And it all starts with the choices we make, which influence the habits we build, and impacts the disciplines we develop. You have more control over your future than you possibly realize.

So it may be that the enemy within is your choices. And the result of your ignorance (or laziness) about nutrition and exercise.

Or your preference to “coast” down the comfortable and easy road instead of the one less traveled. BTW, there’s only one way to coast – just sayin’

Know that YOU can change your direction. The ball is in your court.

And please, please, please…

Don’t buy into extreme or highly restrictive diets. Stay away from quick fix claims. Like lose 30 pounds in 30 days. These DIETS are not sustainable. And the odds are stacked against you.

Unfortunately, you’ll eventually end up gaining it all back. And then some, which is even worse.

And finally, stay away from gimmicks, like what I am about to show you below. You’ve gotta check this out. It’s freakin’ unbelievable!!!

Healthy choices

Whatever you do, DON’T buy this crap!

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.