Category Archives: Personal development

My View

Here’s what my view looks like…


It’s been 3 years since I started the Thin2Win health & wellness blog. After consistently publishing about 150 weekly posts, I have learned a lot. And yet I still have a lot to learn… and to give!

But I have reached a point in this journey where I need to assess and evaluate the direction I’m taking.

My goal is to help people live longer with more energy and vitality.


By losing weight and getting into the best shape of their lives, sustainably and naturally, without supplements, or the need for restrictive diets and quick-fix tactics.

I choose to focus on The Health Triad, by consuming quality nutrition, maintaining regular exercise, and getting adequate sleep.

And I’ve proven that my philosophy works.

But there’s a big BUT”, and here it is…

It requires work.

But doesn’t anything worthwhile require some effort?

Of course.

Anyway, if I were to assign a grade to the impact I’m having and the results I’m getting based on the successes you’re having, I would have to rate it below average.


And here’s why…

Aside from a few known success stories, my ability to motivate my loyal followers to get results by doing the work and staying the course has been ineffective.

There’s that ‘effort’ thing again…

But it doesn’t end there. I have also failed to reach and recruit new people, which has been disappointing to say the least.

Don’t get me wrong, your individual successes are what motivate me. And I am committed to your success. But without it, I have to be honest, and admit that it’s not working.

Which is why I need to figure out what I need to do differently.

Otherwise, if I continue doing the same thing, while expecting different results; well, you know what happens…


So I believe it’s time to re-think my approach.

Here’s what I know:

  1. The philosophy and concepts I teach WORK!
  2. And there are plenty of people who need my help.
  3. But my current approach with this blog is NOT working.
  4. And it is my direct responsibility to find a way to make it work.

Here’s what drives me… it’s my desire to live to at least 100 years young (actually I’ve upgraded it to 110 years young), while remaining active and maintaining the best quality of life the entire time.

This desire for the long-term is what drives me today. This includes my daily choices, which influence the habits I build, the actions I take, the decisions I make, and the disciplines I develop.

You have to understand, I’m not perfect, I’m no angel, and I’m no different than you. This healthy lifestyle is pretty easy to maintain.

And as Jim Rohn used to say, “What’s easy to do is easy not to do”.

So true… What’s hard in my opinion is:

  • Living an unhealthy, sedentary lifestyle
  • Maintaining an extra 20 pounds or more
  • Dealing with diabetes, heart disease or cancer
  • Or how about early death

That’s hard!

In fact, this longevity and vitality philosophy is what became the catalyst that motivated me to start this blog 3 years ago. And I’m so happy I did. And humbled that you followed me.

So I’m going back to the drawing board.

And hoping to develop a better way to help others take action towards building and sustaining a healthier lifestyle.

I will report back periodically, and may pass on information about improving health & vitality, or publish new posts periodically, but not at the same weekly frequency that you’ve become accustomed to.

I wish you all the best in your quest to find better health & vitality.


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

I hope you enjoy it as much as I did…


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

Extraordinary life

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

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

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

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

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

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

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

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

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

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

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

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

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

Extraordinary life

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

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

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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I Do…

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

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

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

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


Here’s a commitment example.

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

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

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

Here’s a sample start doing list:

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

Or, you can approach it from the other side.

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

Here’s a sample stop doing list:

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

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

Take action and track your WINS!

So what new commitment will you make this week?

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


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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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.

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.

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“Have It Your Way”

Eating clean

“Have it your way, have it your way…”.

Remember that slogan from 30 years ago? Can ‘ya hear it?

And no, I’m not suggesting that you go to Burger King. That would be a ridiculous recommendation.

Eating clean

But their slogan is relevant for today’s advice.

In today’s fast-paced society, eating in restaurants has become a regular occurrence. Especially when you consider the potential of at least 3 meals a day, and the number of hours most people work. The odds that you will eat out at least a few times a week are very high.

Which can become a BIG problem.

One that slowly compounds over time if you’re not careful.

I find it astonishing to see the food choices that people make. And especially for dinner. No, not kids. I’m talking about adults.

Things like mac ‘n cheese, nachos, fried mozzarella, quesadillas, deep dish pizza, bacon cheeseburger with fries, wings or sliders, a full rack of baby back ribs, or Alfredo and other heavy, creamy sauces.

Not sure if it’s due to a lack of knowledge, laziness, or simply neglect. I try not to be judgmental, but it’s worrisome.

If you consider a greasy app, a large entrée, and maybe even dessert, it’s a lot of food. Add a couple drinks to the mix and…

You’re easily over 2,500 calories.


For most, that’s a whole day of calories. Not to mention all the unhealthy salt, sugar, and artery clogging saturated fat.

It’s disgusting! And should be illegal.

What if this happens 3 times a week? Or more…

Eating clean

You better loosen your belt, then rethink your strategy.

Is it any wonder why this reckless approach to eating is causing obesity rates to rise? Or medical insurance costs to skyrocket?

And the restaurants aren’t helping.

If you look at the menu choices, you could make the argument that it’s not your fault. Unfortunately, that’s not an acceptable response.

Eating clean is YOUR responsibility.

You’ve got to be more vigilant! And it’s what we’ll cover in this post.

If you are trying lose weight, or just maintaining good health, you are best served to completely avoid restaurants as much as possible.

Whaaaat??? Why?

When you cook at home, you know exactly what you are including. And you can scale back, like on salt for example. Or you can substitute a healthier ingredient, like olive oil instead of butter. Or brown rice instead of white. Salmon instead of steak…

I like to experiment and so I’m always looking for ways to eat healthier. My new “go-to” whole grain is farro. It’s easy to prepare, tastes great, and it’s super-healthy. I highly recommend it!

When restaurants list the calorie total on their menu, I appreciate it. I don’t necessarily trust the amounts, but it’s a point of reference. And better than no info at all. At the very least, it can help you make an informed decision about your food selection.

Including what NOT to order.

Let’s look at some “common” examples. WARNING: These are real.

Eating clean

The recommended “average” daily calorie requirements for adults is 2,000 to 2,500. But actual amounts vary based on your height, gender, age, and activity level.

Government organizations like the Food and Drug Administration have established daily intake recommendations about calories, sodium and sugar to help us maintain a healthy lifestyle.

The daily recommendation of sodium intake according to the FDA is no more than 2,300 milligrams (mg), which is equivalent to one teaspoon. And the recommended daily amount of added sugar intake was reduced 50% in 2014 to 25 grams, or about 6 teaspoons.

This doesn’t mean you should aim for the upper limits. Especially with sodium and sugar.

As far as I’m concerned, these are simply benchmarks to be aware of.

Sure, the FDA plays an important role in keeping us all safe. But I’ll never strive to be average and comply with recommendations that cater to the masses. Instead, do your best to minimize or eliminate salt, sugar and white flour from your daily nutrition.

Here are some other suggestions to help your eating clean initiative:

  1. Eat a little something before you go out – to dinner, to a party, or to a function where food will be served. Like a handful of nuts, an apple or other fruit, some raw veggies with hummus, or left-overs from last night’s dinner. Why? So you won’t be ravenous when you arrive, which can lead to bad food choices and unhealthy eating. Especially if you’re planning to have a cocktail or two.
  2. Skip the appetizers. You will have enough food between your entrée and a salad. And you don’t need the extra calories and unhealthy fat (as most of these apps are fried or greasy).
  3. Say no to the bread. Ask them to “not” bring it over. It will only tempt you, so make it easier by not having it in front of you.
  4. Ask for salad dressing on the side. Use “sparingly” to save  calories.
  5. Eat a little less than you normally would at home since the calories and sodium are higher. Save the rest for tomorrow. You’ll save calories and money by stretching 2 meals out of 1.
  6. Have it your way. Healthy of course. Ask to have something specially prepared. Most restaurants will do this if you ask. For example, ask for grilled chicken or fish without any heavy sauces or creams. With a side of steamed or sautéed veggies. And a sweet or baked potato, or brown rice. Even if they charge you a little more (which they probably won’t), it’s well worth it. After all, we are talking about you and your health.
  7. When a dish comes with fries, ask for an “alternative”. Like salad, fresh fruit, a baked potato, or steamed veggies.
  8. Avoid dessert. Except for special occasions. For the same reasons as skipping the apps.
  9. Strive for 95. Percent that is. Nobody’s perfect. And every situation is different. So try to make the best possible choice given the situation you’re in. And enjoy it!

Now let’s assume you have a busy schedule, but you commit to  eating in; not out. How can you make eating clean easier and save time while still making something delicious and healthy?

Oh, that’s easy.

There are 3 things you can do…

  1. Plan. Decide what you will eat tomorrow or for the next few days. Then go buy the ingredients, build in some prep time, and make it.
  2. Prep. For the next few days, or week (in advance). Sunday’s are great for this.
  3. Cook extra. This way you can just heat up what you want when you’re ready to eat it again. For example, grill extra chicken for the week, or slice raw veggies and store in zip lock bags to grab on the run. And do the same with nuts and seeds.

Eating clean will require minor tweaks to your current eating habits.

Eating cleanAnd in addition to planning, prepping, and eating out less… add these 5 things to your new strategy:

  1. Eat more whole foods, including an apple a day.
  2. Avoid sugar (start by cutting back).
  3. Minimize sodium and saturated fat.
  4. Eat every few hours.
  5. Hit your “macro” ratios at every meal and snack.

It takes thought and effort to eat clean. More so than the alternative unhealthy choices that are typically made unconsciously or hastily while flying through life on “auto-pilot”.

Eating clean also includes paying attention to things that could be sabotaging your new healthy initiative. Like saying NO to processed junk snacks and eliminating fast food.

You can do this… Start now and you’ll never look back!

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.

You Are Here

Where do you appear on the “You Are Here” map in your life?


I know, this is an ambiguous question. You could be thinking about your career, relationships, or financial situation.

You may not be considering your health & wellness in this context, though. But I am, so let me be more specific

I’d like to explore your “unknown” future together. So YOU can see what YOU have to look forward to.

And know where the current path is leading you?

…based on the choices you’re making, the habits you’re building, and the disciplines you’re developing?

I know what you’re thinking… “You can’t predict the future”. And in some ways, I would have to agree with you. You’re right!

But here’s where I have to respectfully disagree with that thinking. You may not be able to predict the future, but you certainly have the control to influence your future.

But here’s the question. Are you going to influence your future in a good or a bad way?

There’s that “compound effect” phenomenon again. Thanks Darren!

It’s like the Energizer Bunny. Always working, whether you realize it or not. And “still going”.

Hopefully, today’s choices are setting you up for an active lifestyle, with great health and happiness, well into the future.

Otherwise, you could be startled to find yourself facing the Grim Reaper around some dark corner when you least expect it.

And you know what he’s known for.

Right! Death, destruction, and ultimate sadness.


So I have to ask, what’s around the corner for you in the next year?

Is that number on the scale (looking back at you) where you want it to be? And is it representative of your current choices?

What about your overall health, including how you look and feel?

Good or bad, can you see how the choices you’ve made over the past year are compounding for or against you?

How about looking down the road, like at the next 5, 10, or 20 years?

Want to look out even further? I do!

The long-term effect of consistently making bad choices is where the Grim Reaper begins to rear its ugly head. These unhealthy habits eventually morph into some nasty diseases and conditions like:

  • A heart attack
  • Diabetes
  • Obesity due to consistent weight gain
  • Hypertension
  • Stroke
  • Sleep apnea
  • Osteoarthritis
  • Chronic pain
  • Cancer
  • Metabolic syndrome
  • Depression
  • And early preventable death

Bad stuff we each have control over delaying, preventing, or avoiding. So don’t wait until it’s too late!

NOW is the time to influence your future.

Just like saving, investing, and contributing to our retirement accounts when we’re younger will ensure an enjoyable and gratifying retirement. You are saving for your retirement, right?

That’s a different topic, but the same is true about our future health and well-being. We need to make deposits into our “health” account now, if we expect to influence our longevity in a positive way.

None of us are getting any younger. And just like retirement savings, healthy aging doesn’t happen by accident! I don’t care how good your genes are.

We are 3 months into our 6 Pillars To Better Health & Vitality program. I hope you are learning and benefiting from this valuable content. It’s based on a few proven and sustainable habits that can be easily incorporated into your busy life.

In fact, I’d like to give a shout out to my pilot group. I’m running a small 6 Pillars “pilot” program with about 20 students that includes private group coaching.


And I’m happy to report that everyone is benefiting. Although each person has different goals, we are seeing fantastic results as new healthy habits are being built and maintained!

Kudos and congratulations to each of you! Keep working hard.

Your consistent efforts will continue to pay off and compound into massive results that will last a lifetime!

If you need to catch up, you can link back to the first 3 Pillars here:

Next week we will launch into our 4th Pillar. And this habit is at the top of my Health Triad, which is fully integrated with nutrition.

I hope you are as eager and hungry to dig into this one as I am!

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.