Category Archives: Active lifestyle

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.


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.


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.

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Is Sitting the New Equivalent to Smoking?

We know that smoking is more than just bad for us; it’s deadly.

Recent studies are revealing there may be a new equivalent to smoking. Something we all do every day, and need to do less of.


Are you a couch potato?

Do you need a reason to start moving more?

Is walking part of your wellness plan?

How about regular exercise?

Well, in addition to losing your gut, my goal for sharing this My Fitness Pal article is to help you get off your butt, and get moving.

This may even add a little spring to your step.

Exercise has been proven to provide many healthy benefits which include weight loss and reversing preventable medical conditions like heart disease and diabetes. Not to mention living longer.

And if you’re already enjoying the benefits of regular exercise, congratulations. But don’t start celebrating, yet… at least until you read this article.

You’ll probably find it shocking and helpful at the same time. If you discover that you’re an “active couch potato”, you’ll appreciate the tips to minimize your sitting time to increase your longevity.

So stand up and click here to learn more about this silent killer.

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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The 7-Day Walking Plan

Last week’s post generated some great feedback. It was titled Judgement Day Is Calling!.

I have to confess though, I have been challenged lately with a lack of clarity, as it relates to the direction and content of this blog. Overall, I feel like I’m spinning my wheels and not providing valuable content.


Maybe I need to change direction…

Can you recall ever having difficulty setting a clear direction or path for the future? Or perhaps, the next step of a goal you’ve set?

If you can, then you can probably relate that it’s discouraging and frustrating. Sometimes even stressful.

Well, when I need to get creative, or just clear my head, I find that a power walk usually helps. So that’s what I did, I went for a power walk. And about 20 to 30 minutes into it, I did start feeling better. Not only with my thoughts, but with the added benefit of stress to my legs and core too.

So this week, I want to emphasize the benefits of walking. And introduce you to a My Fitness Pal blog post titled “The 7-Day Walking Plan”. You can link to it by clicking here.


Walking is an essential habit that provides tremendous health benefits. If you find that you’ve been sedentary, and have had difficulty beginning a new exercise regimen, walking is a fantastic way to get started. Just make sure to check with your doctor.

If you’ve already integrated walking and exercise into your wellness plan, check out the walking plan. You may still find value in it.

Variety and intensity can inspire better results.

And if you’re looking for better results through variety and intensity, you may also appreciate “Walk This Way, or Else… You can link to this post by clicking here.

10K a day is very doable, but walking 10,000 steps a day doesn’t happen by accident. It requires a plan, some desire and effort, and a little bit of time.

I’m hoping to recapture the clarity I once had for this blog. I truly believe these concepts are straightforward and sustainable.  And they deliver tremendous results!

So in the meantime, I want this post to spark something for you as well. To improve your activity level, and help you incorporate more healthy habits into your lifestyle.

By making them enjoyable and sustainable.

All the best…

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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Judgment Day Is Calling!

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?



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.


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.

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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”.


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.


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.

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.

A New Approach To Wellness

This week, I’m sharing a podcast episode that I believe resonates with this blog’s focus. It’s titled “A New Approach To Wellness”.


In it, Chris Kresser discusses how a healthy diet can reverse many of the health conditions that sideline 50% of American adults.

Chronic illnesses that are preventable!

These preventable illnesses include:

  1. Heart disease
  2. Stroke
  3. Cancer
  4. Type 2 diabetes
  5. Obesity

I firmly believe that these illnesses can be prevented, reversed, and eliminated by what I refer to as “The Health Triad”.


This is where nutrition, exercise, and sleep become the foundation to a healthy lifestyle that’s focused on longevity and vitality. Instead of inactivity and instant gratification.

Great health & wellness only happens when you have a long-term vision, and blend consistency with healthy habits that get results.

Or, on rare occasions when a medical emergency strikes (as a result of facing one of the 5 preventable illnesses due to years of neglect), and you’re forced to make significant lifestyle changes.

But unfortunately, this isn’t even enough of a motivator to make those necessary changes, many times.

If better health & vitality interests you, then you’ll find a wealth of information and takeaways here. And I hope you learn from and enjoy this wellness podcast as much as I did.

Here’s the link:

A New Approach To Wellness podcast

And if you’d like to learn more about Chris Kresser, go to

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.

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.

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.

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.

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