Tag Archives: #weightlossprograms

You Can’t Manage What You Can’t Measure

This month’s habit is exercise. And so far we’ve covered the 2 primary types of exercise – strength and cardio training. We’ve also discussed the impact that intensity can have on our exercise, regardless of whether it’s during a cardio or strength training session.

Measure_success2As you strive to reach your exercise goals, you will find that you have:

  • More energy.
  • Better focus.
  • Greater strength and stability.
  • Increased endurance during exercise and throughout your day.
  • The ability to manage stress better.
  • A lower resting heart rate.
  • Better quality sleep.

Building on our healthy exercise habit, this week I would like to explore the benefits of a valuable tool. Don’t worry, I am not trying to sell you a new gadget. This tool costs you nothing, yet can help you accomplish SO much. It will keep you motivated as you start seeing results with your exercise program. And hey, you may already be using it to some degree.

What is it? It’s called “tracking”. Tracking brings your choices, decisions, habits, and behaviors to your conscious awareness by allowing you to see what you are currently doing or not doing. But more importantly, it allows you to manage the things you want to start, stop, or continue doing by keeping track of them. It builds good habits and is something we discussed previously.

Here’s an example of how I’ve used tracking. For the past 15 years I have worn a heart-rate monitor during my workouts. I did this so I could measure and track my calorie burn. And that’s because calorie burn was an important metric that helped ensure that I was meeting or exceeding one of my weekly exercise goals.

I still track my calorie burn, but to a lesser degree because I’ve got a good handle on it. A couple of other things I track include my water intake and the number of times I workout each week.

TrackingBut here’s the main point I want to pass on. If you are serious about a goal (and why wouldn’t you be), you must track key behaviors that will help you achieve that goal. And if your goal is to lose 30 pounds by June 1st, then you should pick ONE important element to measure. And then start tracking it immediately!

Let’s look at some key behaviors that you can track based on a weight-loss goal.

  • Calorie intake.
  • Number of workouts.
  • Amount of calories burned from exercise.
  • The type of exercise performed (strength or cardio).
  • The number of miles that you walked or ran.
  • The maximum weight lifted (if your goal is to get stronger).

Some of these metrics can translate into weekly, monthly, quarterly, and annual data; which can then become the daily and weekly next steps of a longer term goal.

But make it easy on yourself. Track one thing for the next month. After you build that habit, you can add a second key behavior to track. Just don’t fall into the trap of trying to track everything at once. It may seem exciting for the first week, but it will quickly become a monotonous chore that you’ll eventually despise, and then stop doing altogether. So make it a habit that’s simple and that you’ll want to maintain.

iPhone_health_app

Tracking with your smartphone is a great way to start. For example, iPhone users have the built-in “Health” app. The dashboard feature makes it so easy to enter the information you intend to track. Visually, you can see your progress. And it’s all stored in one place. For Android users, check out the Google Fit or S Health apps. Or do a search in the Google Play store.

So what’s my tip for this week? Measure and track one key behavior that will help you accomplish your 2016 health & wellness goal. What’s your one key behavior to track?

For manual tracking, check out Darren Hardy’s weekly rhythm register. It’s a simple, straightforward way to keep yourself accountable. Download a free copy here.

Polar_heart_rate_monitor

And if calorie burn is the metric you wish to track, I highly recommend Polar heart rate monitors. You can find them here on Amazon. Unlike the Fitbit or other fitness trackers, Polar heart rate monitors are better for tracking calories burned (in my opinion).

Why? Because you are measuring calories burned during exercise only. Our bodies burn calories all day long. When you are walking, talking, eating, sitting… Even sleeping. And I’m not interested in tracking something that happens naturally and automatically. Especially when I’m in a resting state. I prefer to track something that I’m doing incrementally to positively impact my good health. And that’s exercise. So I track it!

What do you think? Will you give “tracking” a try? I sure hope so.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Cardio Anyone?

Exercise_has_been_known

Does this describe you? You have some muscle soreness that hurts so good. You’re drinking a lot of water and racking up extra steps as a result of the extra trips to the bathroom. And yet you’re still coming back for more. I commend you on your interest and determination!

You can work through the soreness with another strength training session, which will help to kill the pain. Or incorporate this week’s exercise into your next workout. How about some cardio? That’s right. It’s no surprise that cardio is our 2nd type of exercise.

Cardio_trainingAnd since this week is all about cardio training, let’s start by getting clear about what cardio is. Cardio and aerobic exercise are the same thing. Both achieve the same results that include improved fitness by increasing your oxygen intake and heart rate.

This is straight from Wikipedia and according to the site, aerobic exercise (also known as cardio) is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process.

Aerobic literally means “relating to, involving, or requiring free oxygen” and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time.

When practiced in this way, examples of cardiovascular/aerobic exercise are medium to long distance running/jogging, swimming, cycling, and walking, according to the first extensive research on aerobic exercise, conducted in the 1960s on over 5,000 U.S. Air Force personnel by Dr. Kenneth H. Cooper.

We need to get the heart pumping, the blood flowing, the lungs breathing, and the sweat dripping. I can’t admit to loving my intense cardio sessions while I am at the beginning or even halfway through. But when it’s over I feel great. And it’s that feeling combined with a sense of accomplishment and the long term results that keep me coming back for more.

Cardio_options

Based on experience, I firmly believe that intensity matters with exercise. Once your doctor approves you for exercise and you’ve spent a few months building up your strength and endurance, it’s time to add intensity to your strength and cardio training sessions. As your intensity level increases, the length of time you need to spend exercising decreases. I’d rather spend 30 minutes at a high intensity level than 60 minutes at a lower one. Wouldn’t you?

I personally strive for 2 cardio sessions every week and 3 strength. It used to be 3 to 4 cardio session but I was burning too many calories, so I backed off. I also incorporate cardio training into my strength training sessions. I do this with a heart-pounding 15 minute warm-up before lifting. Or 10 to 20 minutes of rope. Sometimes I’ll squeeze in a few sets of hitting the heavy bag.

And by incorporating “super-sets”, I include cardio in my strength sessions. Super-sets are a way to maximize time by performing 2 or more different exercises without rest in between. For example, one super-set could consist of a set of bench presses, bar curls, dumbbell fly’s, and reverse curls without rest in between. You rest when you’re done with those 4 different exercises. Then you do it again a couple more times.

Superset

The alternative would be one set of bench presses and rest. A second set of bench presses and rest. A third set of bench presses and rest. Next, a set of bar curls and rest… A lot of resting and not a lot of moving. Although we introduced strength training last week, the point here is to illustrate how super-setting can add cardio to your strength training sessions by keeping your heart rate up. In my book that’s another form of intensity.

Zumba has become a popular cardio routine for the ladies. I can’t comment on the benefits of Zumba because I have never participated in a class. From what I’ve seen, I’m not convinced that you’re going to burn a lot of calories. But here’s the deal. If it’s fun and gets you moving a couple times a week, then it’s definitely a good thing to include in your workouts. As long as it’s not the only thing you do. Add a couple strength training sessions and other forms of cardio to the mix.

Spin on the other hand will burn a lot of calories. As long as you change your speeds and resistance, and go at it with intensity, you’ll have an invigorating, heart-pumping session that leaves you drenched and satisfied. It’s a great leg workout too.

Octane_elliptical

My go to cardio workout is the Octane elliptical. The “interval” option mixes 2 minutes of more resistance (higher intensity) with 2 minutes of less resistance (lower intensity). The reduced resistance gives you time to catch your breath and bring your heart rate down a couple ticks before it’s time to kick it up again. It’s a great workout that burns 700 to 800 calories per session when you go for it.

I’d like to re-emphasize a point I made last week. You should seriously consider hiring a personal trainer. Especially if you are new to the gym. Even if it’s only for a few sessions. Or at a minimum, ask the gym staff for assistance and recommendations. These men and women are trained professionals who can help you identify the right exercises based on your fitness level and goals. You will learn how to do new exercises and execute proper form.

Personal_trainer

Wrapping up, I found this fact interesting and wanted to share: 1kg of muscle burns 50 extra calories a day, whereas 1kg of fat burns just 3 calories a day. More proof that lean muscle is your friend.

Here are a couple of resources: (just need to ignore the sidebar ads)

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Exercise For Longevity

Welcome to month 2 as we introduce our second healthy habit for 2016. In case you’re just joining us, we are launching 6 healthy habits to help you get in shape in the new year. One new habit every month, from January to June. You can link back to the first habit here.

What, one habit per month??? Why are we taking it so slow? Here’s why. Habits can be difficult to develop, especially when life gets in the way. I want to make it as easy as possible for you to succeed. By giving you focus and time to reinforce each new habit.

Exercise_for_longevity

For month 2 we will add exercise to your routine. It’s an essential part of your healthy lifestyle. In addition to making you look and feel great, exercise helps you become stronger and leaner. And I’d like you to consider these additional benefits:

Exercise…

  • burns fat and builds muscle.
  • reduces stress and improves your mood.
  • improves your heart and cardiovascular functions.
  • increases blood flow to your brain and improves cognition.
  • helps you lose weight.
  • done right will get you into fantastic shape.
  • helps to prevent nasty diseases like diabetes.
  • can prevent heart attacks, stroke and high blood pressure.
  • and the benefits of exercise don’t stop here.

50_reasons_to_exercise

The two primary forms of exercise that we will cover include strength and cardio training. This week’s focus will be on the strength part. Strength training (aka resistance training or weight lifting) becomes even more important as we age.

It’s a proven fact that our muscles and bones benefit from this type of exercise. But despite this fact, not enough people include strength training in their weekly exercise routine. Reasons vary but include limited knowledge of what to do, a lack of discipline, and a concern about becoming too bulked up with big muscles. Like this guy…

Arnold

Ok, so I have to ask. Was this your first thought when I mentioned strength training? That you were afraid you would bulk up like Arnold? Be honest…

Take a deep breath. Relax. And don’t worry. You will never look like this. Even if you spent 3 hours a day in the gym, 6 days a week. So let’s just eliminate that concern right up front. Unless this is your goal and it includes the consumption of performance enhancing drugs. Otherwise, you can train hard with confidence.

If you’re new to exercise, body weight exercises like the ones covered in the You Can Do This post can become your initial workout for the first month as you acclimate your body to exercise. It’s best to take it slow in the beginning.

During the first month, you should not be concerned with intensity. Shift your focus to learning the exercises and practicing good form. After this, the routine will become your pre-workout warmup.

After the first month, your strength training routine should target the major muscle groups including your legs, chest, back, shoulders and arms. I strongly suggest that you hire a certified personal trainer (CPT) at your local gym.

CPT’s possess the skills to help people with different physical abilities and fitness levels by customizing the right exercises that enable you to achieve maximum results. In addition, the one-on-one interaction ensures that you’re learning the proper technique and doing the exercises in good form. Even if it’s only for a few sessions.

Tom Venuto, former bodybuilder and best selling author suggests using dumbbells when you’re just starting out. You can use them in the gym or at home. Dumbbells are easy to handle, they encourage equal development on each side of the body, and they’re safer. Especially if you’re training alone.

Burn_the_fat_feed_the_muscle

By the way, I highly recommend his book Burn The Fat Feed The Muscle if you want to get in shape, the natural way through exercise and good nutrition. Not only is Tom an expert in his field, he offers great insight and devotes a section to specific exercises in his 28 day plan. You’ll learn about the 10 biggest weight training myths, and how weight training helps you get leaner.

So let’s recap.

  • This month’s healthy habit is exercise.
  • This week’s homework involves starting a strength training plan.
  • If you are new to exercise, spend the first month getting your body acclimated by doing body-weight exercises. Click here for ideas.
  • After your first month of body-weight exercises, it’s time to start strength training with weights. Preferably with dumbbells, 2 to 3 days per week.
  • Refer to Tom Venuto’s 28 day plan (TNB-28) in Burn The Fat Feed The Muscle.
  • You should hire a certified personal trainer to match your physical abilities and fitness level with the right exercises.

Disclaimer: Whenever starting a new exercise plan or program, you should always consult a doctor.

And finally, here’s a brief list of resources:

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Stop Being So Sweet

I hope you’re still thirsty for more information, and water.

In this final segment of our first healthy habit, I’d like to take a look at the impact that “sweetness” is having on your weight-loss initiative and overall health & wellness. From real sugar to artificial sweeteners.

Sweet

The point is not to pick on anyone with a sweet tooth or sugar addiction. But the concept from last week of adding a little flavor to your water so you can drink more inspired this post.

I’d also like to look at the “sugar-free” craze that’s been promoted and popularized for too many years. And the side effects of relying on them in your nutrition plan. You know, those colorful little packets that include brands like Splenda, Equal, Nutrasweet, Stevia, and Sweet ‘N Low.

But before we go any further, let’s start by understanding a little more about sugar, which is also referred to as “added” sugar. The American Heart Association sets daily intake guidelines by the teaspoon and total calories. Up to 6 teaspoons per day for women, or about 90 calories. And up to 9 teaspoons for men, or about 135 calories.

More_sugar_please

Consider this, a teaspoon or an equivalent sugar packet contains about 4 grams and 15 calories. I know it doesn’t seem like much. But those 15 calories are truly “empty” with ZERO nutritional value. And they add up quickly.

I want you to think about what this means when the nutrition label on that 20 ounce bottle of Pepsi you reach for indicates zero fat. But if you read further, you’ll see 69 grams of sugar and 250 calories. This equates to 17 packets of sugar! Are you freakin’ kidding me?

According to the American Heart Association, the average American consumes about 21 teaspoons per day from added sugars. Equivalent to about 330 calories. That’s more than triple the recommended daily limit for women, and more than double the recommended daily limit for men.

And although naturally occurring sugars such as those found in fruit and milk contribute to your overall sugar intake, they don’t qualify as “added” sugars. In addition to the most common white table sugar, added sugars also include, brown sugar, honey, corn syrup, fructose and dextrose.

Sweet_tooth

However, sugar is not just limited to desserts, candy bars and soda. It sneaks into our diet in some “not-so-obvious” places. Like cereals, salad dressings, “healthy” sports bars and drinks, low-fat “healthy” yogurt, and most cold cuts, just to name a few. So read your nutrition labels.

Okay, let’s move on to artificial sweeteners, also known as low-calorie sweeteners or sugar substitutes. It’s obvious that they are intended to add sweetness without the calories. At first glance, the sugar substitutes appear to be a good thing. You’re not consuming all that unhealthy sugar. And they help you lose weight by eliminating the extra calories. Sounds harmless, right?

Well think again…

Although they provide taste to your food and beverages similar to table sugar, they are sometimes referred to as “intense” sweeteners because they are hundreds to thousands of times sweeter. And therein lies one of the problems. Because artificial sweeteners are so “potent”, some studies have shown that you actually train your body to crave more sugar.

And with beverages like diet soda, you could be priming your brain to want to eat more because you’re not getting the fullness of the sugar-sweetened version. One study showed that diet soda drinkers had a 70% increase in waste circumference than non-diet soda drinkers. Other studies have shown associations between artificially sweetened drinks and obesity.

So let’s cut to the chase.

Added sugar has NO nutritional value. And our bodies don’t need sugar. There’s plenty of data, both in favor of, and against the use of artificial sweeteners. Want my suggestion? Make a commitment to STOP using sugar altogether, as soon as possible. Real or artificial, it’s not helping you.

I realize that it may not be easy to quit. And that you’re going to have to sacrifice a little. But your health is well worth the sacrifice and you’ll be much better off not being so sweet.

Here are a few articles that may help:

Next week we introduce our 2nd healthy habit. I’ll give you a sneak preview – it’s about exercise. But don’t sweat it yet. We’ll start slow. In the meantime, keep reinforcing your water habit.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

What, You Don’t Like Water?

Are you drinking your recommended amount of water, EVERY DAY?? I am, and hope you are too. Remember, focus on one day at a time.

Drink_more_water_graphic

As we’ve discovered so far, water is essential to our health & wellness in so many ways. This week we will look at ways to incorporate water into your daily routine.

If you know me, you know that I have at least a bottle of water or 2 with me at all times. It’s one of the reasons that I am able to reach my daily water goal. You can’t drink it if you don’t have it. And if it’s not in your face, it’s easy to get caught up with whatever you’re doing and forget to drink. So make it easier on yourself by keeping it with you.

My favorite brand is SmartWater because I like the taste. You may think, it’s water. Doesn’t all water taste the same? Actually no, it doesn’t. But because I drink so much of it, I refill at home quite a bit.

Smartwater_bottles

So taste is obviously affected when I refill, which leads to the main reason I like SmartWater. It’s the shape of the bottle. The 1 liter bottle is slim, which makes it easy to carry and easy to track (3 or 4 and I’m good for the day). And it fits nicely in the cup holder in my car.

I’ve also learned to drink it when it’s warm. Not hot, just room temperature. This makes it a lot easier on you. Think about it. If you can only drink it when it’s ice cold, then you are making it tougher on yourself to keep it with you. So give it a shot and try to get used to drinking it at room temperature at times. Like when you’re on the go and can’t keep it refrigerated.

I’ve met some people that simply don’t like water. It’s hard to understand but I get it. So what can you do if this describes you? There are plenty of things you can do. But it may take some extra effort to prepare something that appeals a little more to your taste buds.

Incorporate_water

Try a squeeze of lemon, lime or orange. Or add some cucumber or fresh mint. How about fresh berries? But let’s try to avoid sugar substitutes and artificial sweeteners. I have seen others recommend adding Crystal Light. I’m not a fan but if you need something like this, I would suggest using a small portion of the packet. And see if you can wean yourself off over time.

Some prefer to add some fizz by carbonating their water. So if natural water tastes too bland or you’re looking for some variety, the carbon dioxide gas will make it bubbly and tangy. Think seltzer water; not club soda. Soda water (aka club soda) contains sodium.

I was unable to confirm the accurateness, but I’ve read some sources that claim you can count 50% of the volume from coffee and tea as long as you don’t add milk and sugar. If it helps in the beginning, then count it. But I would focus on drinking your recommended amount of water, and enjoy the coffee or tea for other reasons.

The bottom line is this. You need to drink a lot of water every day. And whatever helps you drink more of it, then I say go for it. If you need a little help with flavoring or bubbles, that’s fine. Drink up. Just be aware of added sugars, sodium or caffeine.

Caution_sports_drinkAnd beware of sport drinks. They’re marketed as healthy, but in many cases they’re not. Our bodies need water; not Propel, Vitamin Water or other sports beverages that are full of sugar. And unless you’re an elite athlete that needs to be concerned with fluid loss due to extreme training, you don’t have to worry about drinking Gatorade to replenish your electrolyte levels.

FYI, vitaminwater (owned by Coca Cola) contains 32 grams of added sugar in a 20oz bottle. That’s insane! I’m not suggesting it but even a Snapple Iced Tea contains less added sugar – wth?

Want some help keeping track of your water intake? Download a copy of Darren Hardy’s “Weekly Rhythm Register”. You can download it for free at http://thecompoundeffect.com/downloads/english-weekly_rhythm_register.pdf. As we add new habits, you will find this to be a valuable tool for “tracking” your new healthy habits.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Why Is Water So Important?

Last week I introduced a new 6-month program. Designed to help you take control of your health & wellness. For the next 6 months I am going to teach you 6 healthy habits. One habit that you will focus on for the entire month and build on from the previous month(s).

Drinking_water

The first habit is WATER. You should be drinking a lot of it.

Let’s face it, succeeding at most things in life really boils down to a few key things. And it’s the same for getting in shape and losing weight. It’s not one thing, like a magic pill or supplement. And it’s not 30 things. Added hype or outrageous claims should be a RED flag too.

We’re talking about fundamentals. Things you already know about. And discipline. Getting yourself to consistently do the things that will ultimately help you achieve your goals; even when you don’t want to.

In my opinion, it’s a simple change in the choices you make. This is not a restrictive diet or rigid exercise program. But you may need to “unlearn” some of the innocent yet destructive habits you’ve developed. And then “learn” some new lifestyle changes that will evolve over time into your new healthy habits.

Here’s what I intend to help you do:

  1. Make better choices to simplify your health & wellness initiative;
  2. Develop healthy habits and new disciplines that you can enjoy;
  3. Succeed at achieving your goal by staying focused and committed;
  4. Leverage the “compound effect” to your benefit;

How? By exposing 6 core fundamentals and helping you stick to them every day, until they become habits. Part of your daily routine. Something you seek out with enthusiasm, because the upside and results become so motivating.

For many, this health & wellness goal involves getting into shape and losing weight. Especially this time of year. But I don’t want it to fade into oblivion by February as it usually does for so many. Stick with it and make the first habit part of your routine every day. Drink “water” even when you’re not thirsty. It’s an easy task, but it takes work and you’ll need to remain vigilant.

This week I’d like to review the benefits of water and how it helps our bodies. Take a look at the chart below. It illustrates the percentage of water that your body is comprised of. As you can see, it’s based on your body fat percentage. I found it interesting to learn that the percentages are inversely proportional. A lower body fat percentage results in a higher percentage of water in your body. And visa versa.

Body_fat_water_%So this means as you get leaner and lose fat, you need to consume more water. Your body will typically compensate for this. But you can ensure it happens by staying hydrated throughout the day. Hence, the first habit – drink a lot of water… Link back to last week here.

Water is very important as it hydrates your organs and aids in removing waste and toxins from your system. Muscle contains about 75% water while body fat only contains about 10% water.

Check out this graphic.

What_does_water_do_for_youWater retention becomes a common topic when you’re trying to lose weight. First off, you should never stop drinking water to lose weight. Excessive water retention is normally the result of a poor diet and lack of adequate exercise. Dehydration is another cause of water retention. And salt has been known to contribute to dehydration.

You may want to re-read the last paragraph.

Here’s my suggestion. Take everything you’ve learned about getting in shape and losing weight, and hit the DELETE button. Then stay with me for 6 months, one new habit per month at a time. What do you have to lose? Not much except for the weight. And think about all you have to gain. New lifelong healthy habits among other things.

Oh, and if you want to lose a lot of weight in a short amount of time, then you are in the wrong place. Bookmark this site and come back here when you’re ready to do it the right way, after that quick fix attempt fails you again.

This week we learned a little more about water. Why it’s important to your body and good health. Next week we’ll look at ways to make it part of your day. Until then, drink more water.

DRINK MORE WATER!!!

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Simplify To Succeed

You are here because you want to take control of your health & wellness, right? No small feat, but very doable. And on the scale of importance, hopefully it’s a 10 for you.

Well, that’s what your enthusiasm would lead others to believe based on your New Year’s resolution and heightened motivation.

New_Years_resolution

So help me understand something. I know it’s a new year but when you look back, what have your actions been saying? You know, the daily choices and decisions you make.

Is this going to be the year you stick to your commitment and accomplish your health & wellness goal? Shockingly, 92% of resolutions fail. This reinforces the fact that actions do speak louder than words. So what’s different this time? Only you can answer this.

I say it’s time to channel your initial excitement into a simplified plan. One that will keep you engaged longer. Small sacrifices that return HUGE dividends when you stay consistent.

By staying connected to your goals longer, your odds for success skyrocket. It’s the ever-present “compound effect”. And YOU are in complete control of whether it’s working for or against you.

Oh, I’m sorry. You say…

  • You’re too busy.
  • What, you’re going to start next month?
  • Oh, you’re not sure what to do?
  • Did you say you’re too tired?

Too bad! You need to lose your excuse.

“If you change your choices, you will change your life.” ~ John Dolan

I have an idea. You need something to help you break the inertia. Or the sabotaging habits that are weighing you down.

Some just need to start. Others have started but aren’t getting any results. And still others are in a starting and stopping pattern.

None of these scenarios are good, but the yo-yo can be the most frustrating. You start to see results, but derail yourself and throw it all away. After you rack up a few of these cycles, you’ll start to convince yourself that it’s just not possible for you.

Wrong answer! Just about anything is possible if you figure out exactly what you want and are willing to pay the price to get it.

Keep_it_simple

But first, you have to SIMPLIFY to succeed.

This blog is about health & wellness. Specifically healthy aging & longevity. Aimed at helping you make better choices. Enabling you to develop healthy habits that get results.

Here’s the bottom line. If you eat clean and exercise with intensity, you will get lean. And you’ll probably live longer too. But that’s kind of vague.

So I want to clarify to help you understand. And simplify to make it easier for you to take action.

There are only a handful of things you need to do to improve your health & wellness.

And I realize there is way too much information in the media and cyberspace. This is not only overwhelming. It can be immobilizing.

New_habits

In an attempt to combat this, I will dedicate the first post each month to one new habit. A habit you can practice every day for the entire month. We’ll do this for 6 months.

This approach will give you a laser focus on the basics, and contribute to your overall long-term success.

My goal is to make this as easy as possible for you to follow. But therein lies the big challenge. Because as Jim Rohn used to say, “What’s easy to do is easy not to do”.

So what’s the first habit? For the month of January, I want you to focus solely on drinking more water. Yea, that’s it. At least 2 to 3 liters per day for women. And at least 3 to 4 liters per day for men.

Sounds easy, right? Well it’s not unless you intentionally focus on it and make it a priority. Remember, that’s all you need to focus on (aside from your family, work, life, etc.).

I know, you’re probably thinking, that’s it? How’s that gonna help? Believe me, it is going to help more than you realize at the moment. No quick fix. No supplements. We will develop healthy habits that you will build on every month. Healthy habits that get results!

Are you with me on this? Think you can do it?

Let’s review: For the month of January, your entire focus is to drink the recommended amount of water, every day. That’s at least 2 to 3 liters for women, and at least 3 to 4 liters for men – per day. Pure water. Not sugar-flavored or the artificially sweetened kind.

Drink_more_water

To make this happen, you need to keep it with you at all or most times. Out of sight, out of mind is not going to help you accomplish your goal.

In addition to the positive benefits of drinking water and developing a new healthy habit, you will gain the satisfaction of accomplishing a daily goal. Not too shabby.

And hey, this may also help you stop drinking things like soda or sweet teas that are not contributing to your new healthy lifestyle.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

No Cookies For Santa This Year

We are deep into the holiday season. Thanksgiving and Hanukkah are in the rear view mirror, and Christmas and the New Year are right around the corner. With holiday parties galore.

Busy_holiday_season

These are supposed to be happy times. But they can be challenging and stressful. Even more so if you’re trying to lose weight. Or in the home stretch of achieving your 2015 weight-loss goal.

But don’t worry. You can do this without a negative impact on your healthy lifestyle. Eating clean, even during the holidays is well within your control. It’s just gonna take a little more discipline and planning than usual. ‘Cause there are more temptations lurking at every turn. So learn to say NO!

Let’s start by linking back to our Thanksgiving post. In it you will find actionable ideas and tips to help you manage the “eating” part of the holidays. Adding to this list, you can:

  • Prepare healthier appetizers and meals. If you’re going to a holiday party, consider bringing something healthy instead of a traditional holiday dessert.
  • Minimize your alcohol intake. Alcohol equals empty calories. And enough of it can help you make bad decisions about your food choices that you will later regret.
  • Eat healthy snacks throughout the day to keep hunger pains at bay. Things like raw veggies, fruit, nuts, and seeds. And consider preparing these in advance to save time.
  • For a list of foods to avoid, link back to a previous post here.

The-benefits_of_great_health

Need some ideas for healthy snacks? Here’s a brief list:

  • Raw veggies – sliced peppers, carrots, broccoli, cauliflower, mushrooms, radishes, cucumber, celery, grape tomatoes… And use caution with the dips and sauces. Best to go naked if you can.
  • Fruit – Strawberries, blueberries, blackberries, raspberries, sliced apples, kiwi, bananas, grapes… And olives (yes, they are a fruit).
  • Peanuts, cashews, walnuts, Brazil nuts, macadamia… Just be sure to watch the calories and salt. Nuts are high in healthy fat which makes them high in calories. So stick to a handful or two a day.
  • And zip-lock bags let you take all this good stuff on the go.

Here’s an article that I found online. I don’t know the company but the author makes some similar and valid points. It’s called 12 Healthy Ways to Survive a Holiday Eating Frenzy.

And finally, instead of leaving out a few cookies with a glass of milk for Santa this year, teach your kids a valuable lesson by leaving him a small plate of raw veggies with a glass of water. Just sayin’.

Merry_Christmas

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Do You Have This?

metabolic_syndrome

Ok, I’m getting off my soapbox from last week. This week I’d like to talk about an all too common and deadly disorder that was discovered in the past 20 years. It’s called metabolic syndrome.

I say common because it’s so widespread. The American Heart Association reports that 47 million Americans have it. And despite being so prevalent, it’s a condition that not many people know about. Even the experts debate about it because it consists of multiple risk factors.

But one thing is for sure. If you have any of the risk factors, you have a higher possibility of developing diabetes and cardiovascular disease. And as your age increases, so does your risk.

So what exactly is metabolic syndrome?

According to WebMD, metabolic syndrome is not a disease; it’s a group of risk factors. These risk factors include the following:

  • High blood pressure (135/85 or greater)
  • High blood sugar (insulin resistance or glucose intolerance)
  • Unhealthy cholesterol levels (low HDL, high LDL, and high triglycerides)
  • Abdominal fat (waist size of 40″ + for men, and 35″ + for women)

abdominal_fat

Abdominal obesity and insulin resistance appear to be the dominant underlying risk factors. And most of the disorders associated with metabolic syndrome have no symptoms, although a large waste circumference is a visible sign. The primary cause has been linked to obesity and inactivity.

People with metabolic syndrome have an increased long-term risk for developing cardiovascular disease (including heart attack and stroke), type 2 diabetes, kidney disease, and poor blood supply to the legs.

What can you do to reverse or prevent the serious health risks associated with metabolic syndrome? It starts with aggressive lifestyle changes. You need to:

  • Eat healthy
  • Exercise
  • Lose weight
  • Stop smoking

These changes are all under your control. It comes down to how long you want to live and how healthy you want to be while you’re alive?

healthy_eating_and_exercise

The ball is in your court so choose wisely by developing better habits.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

A Year In The Making…

In_the_newsI am excited to report that it’s been 1 year since I launched this blog. The original concept churned around in my head for a few years until I mustered enough courage to put my thoughts and ideas out into cyberspace. Which is not easy for an introverted perfectionist. More on that at the end of this post.

My initial plan was to find a way to take a big bite out of the obesity epidemic. I was (and still am) motivated to help anyone that struggles with weight issues. I also try to expose all of the B.S. and bogus weight loss scams by writing about natural and effective ways to lose weight. And how to keep it off forever by learning how to make better choices.

Specifically, the minor decisions we make that sometimes result in unconscious auto-pilot choices as we busily plow through our daily routines. But also the lazy ones that seem insignificant in the moment, but compound over time. And how small tweaks can make a huge difference in paving the way to a healthier you. Like choices to eat cleaner, making exercise a part of your routine, and getting adequate sleep to rest and recharge.

When I launched Thin2Win, I didn’t know what to expect or where it would lead. So I concentrated on providing valuable content by writing about practical strategies that have worked for me. My posts are targeted toward people over 40 that are looking to improve their health & wellness. Especially anyone that struggles with their weight.

For the first 6 months I posted every other Tuesday. But then decided that once a week would be better. So now it’s every Tuesday and I expect this to continue over the next year.

I have tried to let this blog “take shape” over time. The theme that resonates most I believe is healthy habits that get results. My primary motivation is to promote a healthy lifestyle that leads to healthier aging, which I too aim for on a daily basis.

Lean_and_strong

Let’s face it, maturity and experience has its benefits. But we would all prefer to be younger than older, right? With fewer aches and pains, a better memory, vitality, and a leaner, sexier body. We can’t turn back the clock but we can improve our physical capabilities. Small changes that will have a big impact on our later years.

My philosophy is simple. I can’t predict how long I will live or what may be in store for me in the future. But I can control what I do now to stay lean and strong so I can eliminate or delay the preventable diseases in my lifetime. Diseases like diabetes, heart disease, and hypertension that affect millions of people every year.

I believe that if I “intentionally” live a healthy lifestyle, then I am doing everything in my power to positively influence my health and longevity for when I reach chapters 80, 90 and 100. It’s the compound effect, day by day with massive long-term benefits along the way.

As I look back over the past year of posts, I’ve selected some of the core concepts about living a healthy lifestyle. It seems like it’s about weight loss, but I really believe that to be the natural byproduct of making the right (and sometimes difficult) choices now, so you can have a positive impact on your future. Delayed gratification at its best. And don’t you deserve the best? Here are some of the top posts:

Imperfection_tattoo1
A daily reminder to strive for progress, not perfection – John Dolan style.

This is the symbol for “imperfection”. It’s my daily reminder to strive for progress, not perfection. It’s something I still struggle with but I am making progress and hope it’s beginning to show in my work.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.