The Thrill Is Gone

The thrill is gone. I’m a music lover so I must give you a little history lesson. That song was first written in 1951 by blues musicians Roy Hawkins and Rick Darnell. But the most famous rendition of it was done by B.B. King in 1969. Definitely one of my top 10 favorite songs. If you have never heard it then you need to listen to it on YouTube. I had it on my playlist the other day and some interesting thoughts struck me that I want to share.

The definition of a thrill is temporary excitement, and usually happens when something is experienced for the first time. It's thrilling to ride a roller coaster. But it is more like a chore the third or fourth time you have to ride it. Thus, the definition of the thrill is that it's going to be gone soon.

You might have been thrilled to reach the health and fitness goals that you set at the beginning of your journey. You might have even been thrilled to see some progress along the way.

But what happens after that?

The magic to keep going isn’t to recreate the thrills. It's to show up and continue doing the work. To continue the journey you set out on a while ago. To make the change you seek, visualize new ones, and pursue the new adventures.

The work isn’t always glamorous. You won’t always want to get up and do it. There will be breaks, gaps, and sometimes moments of wanting to throw in the towel. But with enough grit, that initial thrill will turn into discipline. That discipline will lead you to a body that gives you confidence and a sense of pride because you ‘Made’ it. I suggest the word ‘Made’ because it took effort, originality and skill. There is nothing wishy-washy about you being on this quest to better yourself through a lifestyle change. It’s concrete and finite. It didn’t used to exist and now it does.

The day to day discipline that you acquired will turn into a gift. It will be a connection that can be transferred from you to another person. The work you put in day in and day out will give you an enormous amount of self-satisfaction. With that sense of self-worth and positive spirit you will inspire others. You will be able to encourage, reassure, and assist others who were once were you used to be.

Thrilling is fine. Mattering is more important.

5 Ways To Avoid Weight Loss Ruts

The fitness and nutrition industry continues to get more sophisticated. Ideas about exercise and diet continue to evolve and make us more and more confused. 

I remember when the dairy and meat products once formed the base of the food pyramid, followed by fruits and vegetables and grain products. In 1977, the "Dietary Goals for the United States," was created, suggesting that Americans reduce their fat, saturated fat and cholesterol intake, and increase their carbohydrate consumption to 55 percent to 60 percent of daily calories. The United States Department of Agriculture formed an advisory committee in 1989, based on research appearing in "The Surgeon General's Report on Nutrition and Health" and the National Research Council's "Diet and Health" report. These studies provided further evidence of the importance of fruit, vegetable and carbohydrate consumption, and about the relationship between high cholesterol foods and cancer and heart disease. As of 2011, whole grains form the base of the pyramid, followed by fruits and vegetables, meat and dairy products and fat and oils.

Now we have more questions than answers.

What are we supposed to do?

We hear so many contradictory messages about the most effective path to weight loss that it is easy to feel confused. One day we think we are supposed to eat protein, the next day we think we should avoid it. Fads will come and go. But there is some concrete science to guide our weight loss efforts. and one of the most important guidelines is to avoid the most common pitfalls.

There are some common ruts people I coach run into. I’ve compiled a list to keep you from ever running into the weight loss booby traps.

Do Not Skip Sleep.

Getting fewer than 7 hours of sleep per night causes a significant decrease in the hormone leptin. And low levels of leptin can leave you feeling not only tired the next day, but also extra hungry. Over time, not getting enough sleep leads to an increased risk of obesity. The effects are actually measurable after just one night of sleep shortage. In order for you to continue to see your weight loss efforts flourish try getting to bed at a decent time instead of watching one more show on Netflix.

Failing To Plan

Remember that time you promised to take your kids somewhere so they could have fun. Or what about the time you told your parents that you would spend the day at their house. One of the biggest snags you run into when being away from home without a plan is forgetting to plan because it’s probably not going to end well. You don't have to rearrange your life around having absolutely perfect meals, but a little effort to set yourself up for success can make your life much easier. Before going to a party you should have a plan. Ask yourself questions like:

"Will I eat before the party?" 
"Should I get a to go plate when the meal arrives to avoid overeating?"
"How will I limit myself  to 1 to 2 drinks?" 

There is no completely right or wrong strategy. The key is knowing ahead of time what you want to do. Planning can help keep you from panicking or worse yet, feeling powerless and giving up.

Avoiding Fats.

Consuming a low-fat diet shortchanges yourself on some important satiety pathways. Although you may initially feel full after eating a big salad with fat-free dressing, only a couple of hours may pass before your stomach is growling again. Dietary fats spur the production of signaling molecules which results in hunger not returning for several hours. If you want to stay away from the office vending machine try to get 25 to 35 percent of your daily calories from fat. Things like coconut oil, mixed nuts, and avocados should be in our meal plans more often. 

Swearing Off Sugar.

Swearing off some of your favorite foods has the unfortunate effect of making them more desirable. Psychologists refer to this phenomenon as ironic processing. The more we try not to think about something, the more we tend to think about it. Then when we eat a forbidden item, we don't savor it or we quickly and secretly consume it. And that does no favors for our stomachs or self-image. Instead of living in extremes you should plan on including some of your favorite treats in your diet, but in a guilt-free manner. You might surprise yourself and find that a modest portion is far more satisfying when you actually let yourself enjoy it. You will also avoid the 'forget it' syndrome and not feel compelled to eat a whole box.

Changing Too Much Too Fast.

 "Starting Monday I’m cutting out all sugar, going to the gym at 5am, and going to bed at 8pm every day.”

We want weight loss plans to be hard and dramatic, to feel as though they need a Herculean effort on a daily basis. But the research is pretty clear: Simple and gradual change is far more sustainable. Herculean efforts never last long. When I coach clients and give them step 1 I understand it may be less exciting advice to make one small change at a time. But when you have a rough day, a heavy work week, or a couple of sick kids at home, you'll be more likely to stay in the game if what you're working on is small, incremental change. Staying in that mindset, day after day, is what makes you a warrior.

Are You Living Your Life

How do you define health? Some people view health as having six pack abs and toned features, or getting the most likes on social media.  Some even consider health to be fictional because they do not believe it is possible for them.

According to the Merriam-Webster dictionary, health is defined as “the condition of being well or free from disease.” 

Everyone's definition of health differs from the next person's.

I consider health to be my quality of life. Health is being able to walk up and down the stairs without struggling to catch my breath. It is knowing that if I fall, then I can get back up. Health is waking up pain free and having the ability to get in and out of basic shapes like a squat to pick something up. It's being there for my family, my friends and my significant other.  Health is being able to participate in activities knowing that my risk of injury is low because I practice injury preventative measures.

Health is not how many sets you do at the gym or buying the newest protein to mix in your shaker. Yes, you can better your health by exercising and eating a well-balanced diet, but remember health isnot a number. It cannot be calculated nor compared.  Health is being your version of the best you. 

Health is life, and living it in a way that treats your body with proper nutrition and conditioning in order to achieve a better quality of life, so that you can walk your daughter down the aisle at her wedding, or bend down to pick up your grandson.

Living a life healthy is attainable and sustainable. Are you living it? 

Treat Your Self

Have you ever gotten off work and had a really long day and thought to yourself, “I am going to treat myself to a beer and wings tonight because I deserve it?"

Don't lie because I have been in your shoes.

I use to "treat myself" to an occasional brownie sundae after accomplishing something major in my life. Well, that occasional brownie sundae became more of a weekly thing because I had this mindset of "treating myself."  This mindset is used all over social media, in our homes, in our schools, and in our gyms.

Why?!?

I'll tell you.

For many Americans, we have the idea that self-indulgence is an act of starting a diet and eating so well that day that we have a need to "treat" ourselves.  We even might have had a stressful day so we need to consume something that tastes good and makes us happy, right? We justify treating our bodies like crap because we truly believe we deserve it!!

I hear it every day. We have turned eating into a treat and an excuse to not properly feed our bodies. We find every excuse to "treat" ourselves, but what are we treating? We are treating feelings and emotions. We aren’t treating our bodies correctly. We aren’t treating anything for that matter, only causing things.

WE ARE CAUSING OBESITY, DIABETES, PHYSICAL PAIN, HEART DISEASE, etc.

What's wrong with this picture? We have made every excuse in the world to decide to treat ourselves like we mean nothing. When did taking care of our bodies become a joke? Social media has created an outlet to feed into this belief by making memes about doing a workout then eating like garbage after.

WHY DON'T WE MATTER ANYMORE? We place a higher value on the foods and drinks we want to consume without a second thought about our health. We neglect our bodies and the organs in it which allow us to have life.

I'm not saying you cannot indulge in something that you like to eat. I am saying to be mindful of what you eat and practice moderation. It's not bad to enjoy the food you eat but in today's world we have taken the true meaning out of food and made it into something that is really harming us.  We have put such an emphasis on how the food tastes regardless of its fat, sodium, sugar, artificial ingredients, and overall calorie content. 

FOOD IS FUEL. EAT WITH PURPOSE AND NOT FOR PLEASURE.

"Treat yo self" by treating your body properly by giving it the proper nutrients it needs in order to prevent causing a potential life threatening disease in the long term.

WE NEED TO "CHECK OURSELVES" BEFORE WE "WRECK OURSELVES" because our bodies deserve better.

Eating Breakfast Doesn't Make You Slim

Did you grow up hearing the old adage, “Break your fast with a healthy breakfast?” Or what about, “Breakfast is the most important meal of the day.” 

If you are like me then you probably asked, "Where did all this come from?" 

I never studied any of these ‘principles’ in textbooks nor have I seen them in any studies that prove that you have to eat oatmeal, eggs and toast for breakfast or some miraculous shake every day to attain a body that society deems as ‘slim’. 

The notion that breakfast is essential for good health dates back to the 1920s. During that time, Edward Bernays, a public relations consultant for a pork company, created a nationwide media campaign to encourage the comfort food first thing in the morning was a recipe for wellness. Even scientist got on board. In the following decades there were numerous observational studies that consistently found that people who ate breakfast weighed less. Studies like this got twisted, misconstrued and eventually made into principles that medical professionals, nutritionist, and fitness trainers taught to the public. 

There is an inherent problem with this. Correlation doesn’t always mean causation. These observational studies merely showed a correlation between eating breakfast and being leaner. However, the study did not show that eating breakfast caused people to be leaner. 

The big picture is often forgotten. None of the studies showed what's under the surface. 

Maybe the individuals in the study that woke up in the morning and had breakfast displayed lifestyle habits that are conducive to having a healthy body composition. They could have had habits like moving more throughout the day or exercising on a regular basis. Or they may have prepared there meals for the day and stayed away from trans fats and refined sugar. 

Recent controlled studies have randomly divided people into breakfast-eating and breakfast- skipping groups. The evidence clearly showed that eating breakfast is not the cause of staying trim. 

So much for the egg whites and oatmeal or meal replacement shake weight loss connection. Nonetheless, while it doesn't seem to be a necessity for good health, there's nothing wrong with eating a nutritious breakfast every morning. But let it be something you like to do and not because it will help you lose 5 pounds by Friday. Whether you want your coconut flour pancakes at 5am or 7pm. The result will be the same. Health is not black and white and we need to stop living in those extremes. 

So we can now put that myth to rest. 

Do You Need To Detox To Be Healthy

I had an encounter with an individual that told me she cannot start an exercise program until she did a cleanse. She would have her last bad meal and then make mindful nutrition choices after the detox program she saw online.

Detoxification is growing increasingly popular.  Somewhere along the line, some well-meaning naturopath and herbalist got the idea that our bodies needed periodic cleanings. The basic premise is that your body accumulates more toxins in the modern world than its natural detoxification system (your liver, kidneys and lungs) can get rid of. The naturopath and the herbalist recommended we occasionally refrain from eating solid foods and instead quaff unappetizing blends of kale, celery, and turnip to purge ourselves of these toxins.

Companies that create products that propose detoxification is absolutely necessary say that chemicals from pesticides, chlorine, bleach and ammonia, and carbon monoxide build up over time and cause disease.

In my early 20’s I promoted a company that and distributed products that supported a detoxification program. They had some science to back it up and I wanted to help people the best way I knew how. The great part was that the products did work and I was so happy to see people's lives changing for the better. But I also started to see that 'detox' became a fad word for "have a crappy weekend and detox on Monday." In my heart I knew that maybe there was a better process. A way where people would learn how to make mindful choices and not rely on a detox to solve all their problems. It was nothing against the company that I promoted, it was me growing as a professional and wanting go a different route. 

One of the worst things that you can do for your body in terms of detoxification is doing a fast. Fasting deprives the liver of amino acids (cysteine, glutamine, glycine) that are important to this natural detox process. Likewise, amino acids make toxins more water soluble, which allows them to be eliminated through bile.

Americans tend to have diets that lead to constipation and or less frequent bowel movements. A change in nutritional habits can accomplish the same thing as many herbal detoxification products that are just laxatives.

People are supposed to have one or two bowel movements a day. But many people go two or three days between eliminations. The normal pathway for toxins to move out of the body is through the liver. The liver converts harmful chemicals into water soluble molecules that can be flushed out in the urine or feces. Those toxins remain in your system longer if there is a delay in elimination.

Your skin is another major organ of elimination, but many people do not sweat on a regular basis. Which is an issue in itself.

Well how does a person give their body the ability to cleanse itself the correct way. 

You need to establish a healthy lifestyle and dietary habits first.  Switch your focus and build a reserve that your body can draw on to allow your liver to do its job. 

Failing to do this can overwhelm your liver's ability to process the toxic substances that are being eliminated.  You could disable your bodies defense system (Immune System) if you started a detox system without establishing healthy patterns first. It could lead you down a path of sickness and wishing you had never done the detox in the first place. I have seen this happen many times, so please use caution and evaluate your current state of health before embarking on any kind of detoxification program.

Are You In The "Friend Zone?"

As a coach and a frequent gym goer, I have seen a lot that goes on in the gym.  From the cardio junkies to the lifters, from the mirror hog to the modest guy wearing a hoodie. The one thing that really bothers me is the fact that most of the people in the gym are there to socialize and do not take the gym very seriously.  

For example, I was in the gym the other day doing some squats in the racks when this guy in the squat rack next to me was on the phone talking to someone throughout his workout.  He would put the weight on the bar and stop to check himself out in the mirror in front of him, while lifting is shirt and flexing his abs.  I thought to myself “dude for real… people who actually are here to lift cannot use the rack you are on because you are so busy talking on the phone and looking at yourself…. Grow up and be respectful of other people’s time.” 

When did going to the gym to talk become more important than working out? 

In my opinion the gym is where bodies are sculpted and skills are mastered, but in today’s world the gym is considered a “trend” or a local hot spot where you can hit on people or judge others. 

Gym goers have now “FRIEND ZONED” the gym.  

People have this concept in their head that buying workout clothes and going to the gym will make them “fit,” when that is simply not the case.  That is a very lazy way to think about it.  The reason why I used the term “friend zone” is simple, people want to be physically fit and look like an Instagram model without devoting their time and energy into an actual relationship with the gym or a healthy lifestyle. 

The lesson to learn here is that in order to achieve the results you want you have to change your mindset of how you view your health.  The gym is meant for so much more than socializing.  It’s meant for therapy, perfecting crafts, boosting confidence, reaching goals, competition preparation, etc.

The “fit life” is more than just wearing the proper workout clothes and going to the gym; it is taking to time to meal prep and maintaining consistent behaviors with nutrition and workouts.  Its challenging yourself and creating a healthier and better lifestyle. 

Most people go to the gym yet treat themselves to a nice pizza and a cold beer after a workout because they deserve it. STOP THAT.  Treating your body and devoting your life to a relationship with the gym and your nutrition is the only way to see the results you want. 
Most people tell me their reasoning for working out is to be able to eat what they want and still look good.  This reasoning is extremely common and shows the lack of dedication to their bodies.  They placed their health in the “friend zone.” Just because you workout doesn’t mean you are in a relationship with your health. 

Focusing on your health and growing into a better relationship with your body is more than a gym workout, it is adjusting eating habits to healthier ones.  A workout is only 30 percent of how you look.  What you eat and the portions you give yourself are 70 percent… 70 PERCENT of how your body responds to exercise and how long and effective your results are.

Fitness and health are an act of appreciation for your body.  Let’s stop abusing our bodies and coming up with excuses to not treat ourselves correctly.

Stop “friend zoning” your health and start transforming it into a relationship.

The Effects Of Stress On Weight Management

It may start as trouble at work, an argument with your spouse, financial trouble, or overwhelmed with errands that you just don't have time to complete. 

An inkling of worry might soon grow into an avalanche of anxiety. That kind of stress can keep you up at night. It can send your mind racing with potential "what ifs" and worst-case scenarios. 

Stress is like a snowball rolling down a mountain. It gains momentum, gains speed and grows until it crashes. That crash, unfortunately, is often at the expense of your health.

The stress response originally was a lifesaving biological function. Stress enabled us to run from predators or take down prey.

Unfortunately, stress has become a new normal for many of you.

What happens to your body when you are stressed out?

When you feel stressed, your body ramps up production of the stress hormones. These hormones are cortisol, adrenaline, and norepinephrine.

Whether it be an imaginable moment watching a scary movie. Or a moment where your company is cutting jobs and you don't know your future.  Your heart rate increases. Your lungs take in more oxygen, and blood flow increases.

Parts of your immune system become suppressed, which reduces your inflammatory response to pathogens and other foreign invaders. 

Weight gain and/or difficulty losing weight in general is a common problem associated with stress. Stress induced weight gain typically involves an increase in belly fat, which is the most dangerous fat for your body to accumulate as it increases your risk for cardiovascular disease.

The biggest issue I run into in coaching is gut issues that are stress induced. This is because your gut and your brain are in regular communication.

Embedded in the wall of your gut is your enteric nervous system (ENS), which works both independently of and in conjunction with the brain in your head.

This communication between your "two brains" runs both ways, and is the pathway for how foods affect your mood or why anxiety can make you sick to your stomach.

Stress is an inescapable part of life. It's important to understand that it is how you deal with stress that will determine whether it will translate into health problems later on.

Ultimately, what you do for stress relief is a personal choice. Your stress management techniques must appeal to you and, more importantly, work for you. If a round of kickboxing helps you get out your frustration, then do it. If meditation is more your speed, that's fine too.

There are some basic strategies to help you handle stress. One key strategy is to make sure you get adequate sleep, as sleep deprivation dramatically impairs your body’s ability to handle stress. Regular physical activity and a healthy diet are the foundational elements your body needs to bounce back from a stressful event.

Stress used to be a life saver. Stress is now an underlying source of many health issues. Take a deeper look into how you handle stress and make improvements where you see fit. Your life depends on it. 

Why I Got A Tattoo Of 'Failure Is Not An Option' On My Arm

Failure has it's own meaning to you as an individual. You view it through the lens of experience, or what you learned. It can be a word that's as vague as it is scary. Whenever I meet someone who allows the fear of failure to get in the way of a goal, I want to know why. What does failure mean to him or her?

Most of the time it is always more than just the loss of money, time or reputation. It has more to do with personal monsters than the process of a measurable loss.

To me, failure, which is trying something that doesn't end up working out is just a step in the process of creating.

While failure may be a step into the unknown, it's needed for you to become.

I fell in love with exercise for that reason. Because it taught me how to handle failure. Taught me how to overcome failure. And it showed me how to try again.

In my later high school years I knew that I wanted to impact the world in the health and fitness field. My goal was to be a great personal trainer, own a small health club, and expand my reach through online training. Being a living example and showing people the way to a healthy lifestyle is my passion. I'm grateful that I saw the industry from many levels and humbled to share the journey. I succeeded a lot, failed often, and never stopped trying.

Here is a little snapshot of the past 10 years.

Curiosity Gets The Cat. I picked up every magazine, online article, and book I could find. I spent countless hours studying the craft. I dedicated time to being a practitioner.

The Discovery. The next step in the process was to receive a personal training certification. I studied for the NFPT Certified Personal Trainer exam and passed at the age of 20. My first walk into the industry was selling personal training for LA Fitness. I was the young guy but determined to perfect my skills. After every 'No' I received I went back to my desk to figure out what I could do different.

The Grit & Grind. I was ready for the big leagues. I needed to prove to myself that I could be a positive impact in someones life. There was a brand new Gold's Gym opening not to far from my school and where I lived. Gold's Gym has been around since 1965 and was a top tier health club at the time. I applied for the position and was the first trainer hired to start opening day. I spent 3 years learning something new,  and creating conversation with a new member. Pushing my own body to new limits became a daily practice. My days would go something like this: Trained clients from 5am-7am. Went to school from 8am-12pm. I worked out from 1pm-3pm. Trained clients from 4pm-10pm.

Earning My Place. After graduating college I wanted to go pro. There is no such thing of course. But a step up from Gold's Gym was a corporate gym that had huge growth potential. After doing my research I set my eyesight's on Lifetime Fitness. I went through a lengthy hiring process and became a trainer for them with three goals in mind. I wanted to impact hundreds of people by teaching them the benefits of corrective exercise and a balanced healthy lifestyle. Earn my place as the best trainer in the gym by doing right by members, clients, and peers. And I wanted to move up and become a department head within 3 years. I worked 5am-10pm every single day of the week and found pockets throughout the day to get my own workout in. I was 100% Focused. I failed over and over again. But I kept getting back up again. Needless to say, I accomplished it all.

Branching Out, Finding Failure. I was not satisfied with where I was. I still wanted the opportunity to open a gym. Big risk excited me and creating a new lane inspired me. I was not convinced that all the organizations that I had been apart of did it right. In the back of my head I said things like, "This could be better." or "If I were in control I would do this." That pushed me to jump and do it my way. I teamed up with a few friends and decided to build a brand. We opened a gym with the goal to take over the world with customer service and a balanced approach to health and fitness as our mission. Unfortunately I fell head first and the goals I had set for myself did not pan out. I was fortunate enough to learn some valuable lessons and have great friends to pick me up and encourage me not to give up.

Sky Is The Limit. One of my best friends knew that I did a lot of online training. At the time I used nothing but Excel Spreadsheets. He told me he could create an app that would make online training mobile. I was mind blown. I could not believe that someone finally shared a vision with me. He created an application that would allow me to reach people the right way. He gave me the tool to create content, programs, and extend my voice. For the past 3.5 years I have been working side by side with him to perfect the tool that helps spread the message of 3 W's. If your WILL is strong enough, you WORK hard enough, and you patiently WAIT long enough, you can achieve anything.

I continue to perfect my craft, advance my learning, and remain humble. WebFit has deep roots that will continue to hold as we grow. Failure is not an option because I see failure as an opportunity, and apart of the journey to growth.

My hope is that you don't allow failure to stop you either. Your best days are in front of you.

Exercise Is For Long Term Health

Exercise is important for all stages of life. In my experience young people exercise because they want to look good in a bikini, have six pack abs, or better arms. Middle age people exercise because things are starting to hurt, the doctor told them to, or because body fat levels have gotten out of hand. Older individuals exercise because they want to improve there quality of life, be around for grandkids, or to reinvent themselves.

Those reasons are valid. But the true positive essence of exercise is suffering because of the superficial attitudes.

Yes, exercise will take up some of your free time.

Yes, exercise will not always be what you want to do.

Yes, exercise is a process so visual changes come with time.

Exercise Is For Long Term Health

Everyone will not share the same view on exercise but the research is clear. If you lead a lifestyle that includes exercise, you will reap the rewards as you age. If you haven't started yet, you can still benefit by starting now.

One of the key benefits is to make you steadier on your feet and reducing your risk of falling.  Falls are the leading cause of both fatal and non-fatal injuries among older adults. It’s estimated that one out of three adults aged 65 or older will fall each year.

An indicator that you are at risk of an injury causing fall would be if you are shaky when you try to balance on one leg. Starting a functional training program right away is important.

Research shows that physical activity can reduce your chances of falling. If you do fall, people who are physically fit are less likely to become injured. According to a study done in 2013 by BMJ, older adults who took part in an exercise program were 40 percent less likely to suffer an injury during a fall compared to non-exercisers. This included a 61 percent lower risk of having a fall-induced broken bone and a 43 percent lower risk of sustaining a fall-related injury serious enough to need admission to a hospital.

After fall prevention, the next key benefit to exercise is to help preserve muscle mass. Use it or lose it applies to muscle tissue.

Did you know by the time you are 30, age related muscle loss may have already begun. It is possible for it to begin even sooner if you've neglected to take proactive steps to prevent it.

Without any sort of intervention, you can lose an average of 7 pounds of muscle per decade. The result of this is catastrophic and include: * Impaired ability to regulate body temperature * Slower metabolism * The loss in ability to perform everyday tasks.

According to the American College of Sports Medicine, much of this is preventable. But you have to challenge your muscles with an appropriate workout program.

The fact is, if you want to extend your life with quality years, you've got to exercise. It acts on every area of your body. Exercise can ignite the body's immune system, improve mental function, boosts energy, strengthen muscles and bones, and reduce the risk for chronic diseases like heart disease, come cancer and diabetes.

If you do not move, one day you will not be able to move. I promise you that you will never say, "Man, I am sorry I exercised today."

How I View Work Life Balance

By choice or necessity, we all seek balance in our lives. The balance of work vs play, and of freedom vs responsibility. Balanced even comes to play when we seek out nutritionally dense food vs empty calories. Our bodies seek balance by compensating for changing conditions to keep temperature, blood sugar, and dozens of other characteristics stable. Lifestyle is the medicine of the future. Improving your balance will be the prescription.

How I View Work Life Balance

Taking into consideration how you define balance is the key. Your balance will look different than my balance.

I love to wake up at 3am. It is a time where I can get the most amount of work done and quite frankly my body doesn't likes to sleep in. Between 300-330am I am trying my best to be as quiet as possible to go downstairs without waking up my wife.

Being in the gym for 2-3 hours makes me happy. I'm not much of a social butterfly but I do like to enjoy the work I put in.

I'm open to change though. Sometimes my schedule has to change and me being okay with that is a part of balance. Sometimes I don't get to bed until late from watching the 2 hour episodes of The Voice with my wife so waking up at 3am is out of the question. My workout is cut in half if making programs for clients ran into my workout time. I may skip a training session because I have something else planned with family. For me, all of those circumstances are okay. Balance is meant to be shifted from time to time.

That is the way balance fits in my life. How your balance will look depends on how you define it. Here are 4 things to avoid:

1. Instead of talking about what you don't have, talk about what you could have. It is common for me to hear, "I want to drop 40lbs but I don't have the time to exercise and eat healthy." That conversation should be about how you have 30 minutes in the morning before and after work to dedicate to your fitness. 2. Realize there's no right answer. There is no such thing as a perfect workout routine, perfect diet, or what you should weigh for your height. 3. Stop judging yourself and others. There was no mistake made when you were born. You may not have Michelle Obama's arms, J-Lo's bottom, or Kim Kardashian's waistline but you are unique in your own way. 4. Leave room for periods when there's more work and less life, and vice versa. You will have times in your life where you won't be able to spend hours on the weekend prepping meals or 6 days a week in the gym. Let go of the guilt. It will be okay. 

When will you know you have made it? When will you be able to say that you feel balanced? Truth is, balance is a moving target. Managing your work and life is an ongoing practice.  On occasion you will feel like you are riding the balance wave. Truth is you can only optimize it for a particular set of work and personal circumstances for small pockets of time.  Then realities will change, and so will your balance. It relieves the pressure and allows you to experiment more freely with what works best for you when you realize there is no right way.

What are my 4 tips I have found helpful for increasing my balance?

1. Sometimes we are so focused on the next goal that we fail to celebrate the great milestones of achievement we have made. Make it a pleasant experience next time to reach your next milestone. You’ll find yourself motivated to continue to strive for more.2. Just say 'no'. Setting boundaries early with others should not be considered walls, but paths to your sanity.3. Come up with a plan and share it with those who you value the most. Outlining how you are going to shift time, be more flexible, and maintain getting things done is important. This does not have to be done alone. 4. Take some time each week for reflection and self-introspection. This could include journaling, going out in nature for a walk or work in the yard. This also includes meditating, praying or reading. Looking at the broader picture of your life will keep you going and pay huge dividends. 

What Are 3 Lifestyle Changes To Help Manage Your Cholesterol?

When was the last time you had your cholesterol checked? I'm sure 5 years ago when you had blood work done you were in the clear but as you age it is so important to schedule regular check ups to see where you stand. Think of it as a brand new car. When it is fresh off the lot we drive it until the wheels fall off or until the maintenance light comes on.

But as that car gets older it is important to make sure everything under the hood is in tip top shape more often. So instead of going to the mechanic every 6 months, you go every 3 months. While nothing can ever replace proper advice from a physician about how to manage cholesterol, there are a few well-known changes that can be made through diet and lifestyle that can help with overall maintenance of healthy cholesterol levels.

How is cholesterol made?

The body produces some cholesterol while some of it comes from the foods you eat. Your liver cells and other cells in your body make about 75 percent of cholesterol. The rest comes from foods, especially animal products such as shellfish, meat, butter, and eggs.

Once cholesterol enters the blood stream, carriers called lipoproteins transport it to cells. There are two types of lipoproteins: low-density lipoprotein (LDL) and high-density lipoprotein (HDL).

LDL cholesterol molecules are composed mostly of cholesterol with a small amount of triglycerides and protein and work to deliver cholesterol to cells. Too much of LDL cholesterol can cause buildup in the inner walls of your arteries resulting in decreased blood flow to the heart and brain. A complete block of the artery, or a clot, can result in a heart attack or stroke.

HDL is the  “good” cholesterol. HDL cholesterol molecules are composed mostly of protein with only small amounts of cholesterol and triglycerides. HDL molecules pick up excess cholesterol and deliver it back to the liver to be excreted from the body. High HDL levels have been linked to decreased risk of heart disease, possibly because they assist in the removal of buildup in arteries.

When there is too much cholesterol (a fat-like substance) in your blood, it builds up in the walls of your arteries. Over time, this buildup causes "hardening of the arteries" so that arteries become narrowed and blood flow to the heart is slowed down or blocked. The blood carries oxygen to the heart, and if enough blood and oxygen cannot reach your heart, you may suffer chest pain. If the blood supply to a portion of the heart is completely cut off by a blockage, the result is a heart attack.

Your total cholesterol count is a combination of LDL and HDL along with triglycerides and a lesser known genetic variation of LDL cholesterol known as Lp(a) cholesterol. The desired total blood cholesterol count for adults is below 200 mg/dL.

What do statistics say about having high cholesterol?

According to the U.S. Centers for Disease Control, about one in six adults in the US have high cholesterol, putting them at a higher risk for heart disease. Heart disease is the number one killer of women and men in the United States. Each year, more than a million Americans have heart attacks, and about a half million people die from heart disease.

How can you lower “bad” cholesterol, increase “good” cholesterol?

1. Participate in regular physical activity: Engaging in at least 150 minutes of moderate-intensity aerobic exercise (brisk walking) or 75 minutes of intense aerobic physical activity (running, jogging) per week is touted by the American Heart Association to support health cholesterol levels.
2. Include soluble fiber in your diet: A diet high in soluble fiber (such as from oats, nuts, beans, apples, and blueberries) is shown to help reduce cholesterol levels. When ingested, soluble fiber forms a gel-like substance and can bind with cholesterol and reduce the amount absorbed into your bloodstream.
3. Get enough healthy fats: Replace saturated and trans fats with healthy fat sources. People who follow a diet high in omega-3 fatty acids have been shown to have healthier blood lipid levels. Olive oil, flaxseed, hemp seed, and fish such as salmon are good sources of omega-3s. You can also supplement your diet with omega-3s. A good rule of thumb: eat less than 300 milligrams of cholesterol per day for a healthy individual and less than 200 milligrams per day for someone with an increased risk of heart disease.

What Is Wrong With Gyms Today?

I am sure you have seen a rise of gym facilities all around you. Some gyms are charging $10 a month, and some allow you key card access to come whenever you like. The industry that I fell in love with at a young age is changing fast. I want to share with you 2 of the issues I have with these recent changes that I've observed recently.

Some Gym Owners Are Fine With You Not Showing Up. Gyms would experience big problems if everyone who purchased gym memberships exercised on a regular basis. The owners are okay with this though. The estimated amount of people to use a membership is around 20%. When I worked at big corporate clubs that percentage was good. Most clubs need about 10 times as many members as they can actually fit in the door to be profitable. So don't expect a phone call if you are lacking motivation or not in the mood to get your workout in.

You Are Less Likely To Cancel A Low Rate. Why are so many clubs charging $10-$20 per month? They know you won't go through the hassle to cancel. Big clubs started freezing gym memberships if you injured yourself some years back. If you were going out of town for a while you could freeze your account. A reduced rate would keep your account active for as long as you would be away. Now we have gyms actually making it the actually monthly rate. There is no way these facilities can make money by charging so little without a hidden agenda. They know the statistics for you keeping your health a priority is slim. They would rather have 5,000 members paying $10 a month and only have 1,000 show up during the week. This gives them less wear and tear on equipment, less likely to have issues with equipment availability, and good class sizes.

Health and fitness clubs were once about the betterment of human life. Quality of life used to be a core value shared amongst all the clubs. It is now about big business. Clubs are now in direct competition, and slam other clubs/gyms through marketing and social media. The lifestyle that I am passionate about is in some ways a disaster. It's unregulated and populated with people who do not have your best interest at heart.

Be careful.

Is There A "Magic Pill" To Weight Loss?

The unsubstantiated claims have finally caught up with all of the weight loss “gurus” and “celebrity doctors.” How many special weight loss products have you seen in the past 30 days? I have heard all sorts of weight loss scams from green coffee beans, garcinia cambogia, forskolin, to raspberry ketones.

In 2015, Dr. Oz was reprimanded for his “flowery language” without scientific evidence to sell what he called “magic weight loss cures,” “revolutionary fat busters,” and “fat-burners in the bottle.” On occasion, Oz said these products meant consumers would lose weight without any additional effort in the form of exercise or changing dietary habits.

It’s an unfortunate situation for consumers who’ve been led to believe Dr. Oz’s claims and ended up wasting money and gaining little benefit. In turn, it’s created difficulties for the Federal Trade Commission in their efforts to protect consumers from false marketing and advertising practices.

There are two main takeaways for you from this situation: First, beware of misinformation in the media and circulating around the Internet regarding health and weight loss cures. If it’s too good to be true, it probably is. Second, there’s no such thing as single ingredients or single product solutions for weight loss. Weight management, in fact, does take time and effort and will often require lifestyle modifications that can include small or large changes to eating and exercise habits.

A serious difference with my approach to a healthy lifestyle to the ones that are advertised is pretty simple. I believe in the true value of balance, combined with encouragement of better eating and exercise habits. Instead of being a quick fix, crash diet, or latest workout program; it is best to adhere to a program that can be easily upheld and followed long-term. The plain and apparent reality that I have witnessed is that even with the convenience of any good program designed for you, time and effort is involved in achieving a negative caloric balance and increasing physical activity to achieve weight-loss goals.

Are you your own worst critic?

How many times have you been your own worst critic? I’m guilty of it myself and everyone that wants to be better than they were yesterday might fall into this from time to time. It can be healthy to reflect on behavior so we can improve it or make changes. But more often than not I observe many people who are critics in unhealthy ways. It normally falls into a number of categories. Below you will see the 7 categories and if you find yourself fitting in one or more of them it is time to do something about it.

• Instatrend Iggy: As a Instatrend Iggy keeping up with the latest trends is a must. You often compare yourself to photos you see on social media and judge your own appearance in an unhealthy way from those comparisons. You follow the latest workouts, exercises and wear the clothes that all the famous fitness models are seen in. Diving head first into the newest diet to lose that last 10 pounds, making sure everything is gluten and dairy free, and always bouncing back from being a Vegetarian to ‘If It Fits Your Macros’ is not uncommon for Iggy.
• Critical Christy: The ultimate nit-picker. You change clothes at least 4 or 5 times in the morning because your weekend meal made you gain 2 pounds. You will rarely notice anything positive about yourself. After losing 20 pounds and 4 pants sizes you will still tell everyone that your arms are too fat and that your love handles aren’t improving. You will quickly judge and criticize yourself before anyone can get a word out. Any perceived flaw sends you into an immediate ‘self-improvement session.
• Control Freak Cathy: You can’t get the over achiever in you under control. You never seem to have time to get everything done on your to-do list because things keep piling up at work or at home that get in the way of your ideal life and success. Often times you forget to eat because you are so ‘busy’. When the stress of life hits hard you control your emotions with food and held captive to the ‘hell with it’ affect and tell yourself that you will start over on Monday.
• Perfectionist Patrick: Name it, you got it. You exude confidence, always look put together, and everything seems to come easily and effortlessly to you. Unfortunately, looks can be deceiving. While you may ‘have it all’ on the outside, on the inside, you’re wilting. Why? You never feel "good enough" and are constantly striving to reach your super high standards when it comes to diet, exercise, appearance, etc.
• Blaming Betty: Whether you did anything or not, you are always blaming yourself for everything. If you are constantly saying things to yourself like, “Why did you do that?” or “I can’t believe I did that?” or “What were you thinking?” you might held hostage to Blaming Betty. Coping with your perceived failures by using food as a coping mechanism is not unheard of. More often, you restrict food intake as a way to punish yourself.
• Self-Doubting Steven: Steven is very indecisive and plagued with self-doubt and low self-confidence. When you do something, the doubts immediately come in. What will seem like a small decision to someone else is a major one for you and you will knock your head over coals thinking about it. Simple nutrition and exercise choices are a nightmare because you are always second guessing whether you should or shouldn't be doing high reps and low weight or a high fat/low carb diet.
• Terrified Timothy: Timothy takes everything personally. Even when constructed criticism is given properly, you will take it to heart. If things don’t go your way you feel like you failed. The fact that your experiences are shaping you into a much better manager and each and every time you make a mistake is just an opportunity to do things better next time never appears in your conscious. You will often turn to food as a coping mechanism as a way to deal with your perceived failures or workout 2 times a day to wear yourself out so you don’t have to deal with the stress.

So what do you do if one (or more) of these critics is true for you? These are some easy tools to put in place to change that inner critic:

• Figure out where these beliefs came from because often times they are from experiences in childhood that you never addressed as an adult.
• When you feel yourself sliding into that critic, sit and think rather than just acting on your feelings. Sometimes taking a step back and reflecting can do you some good.
• Practice self-forgiveness. Old wounds can open back up like a scab that never healed when not treated correctly. If you happen to fall back into those hold habits, forgive yourself and just get back on the horse.

Why Working Out to Pure Exhaustion is Good For You

Most people will tell me that aging sucks, and hurts. But science contradicts that. I have also observed somewhat the opposite of that as well. I have personally viewed videos of individuals like 93 year old bodybuilder, Charles Eugster; or 70 year old cyclist, Tony Linturn. How is the quality of life of some individuals drastically different than others? Is it dedication? Maybe the mindset they have? Does it have to do with their persistence? It might be a little bit of both but I want to tell you how you can change your health for the better. Your health could drastically change by an all-out effort of 10-12 minutes of exercise per day. Say what? Yes it is true. How about we break down the science and I tell you how?

Did you know your body is made up of some 10 trillion cells? You actually age because your cells age. Therefore, the fountain of youth is found in the process of controlling the aging process of your cells.

Each of your cells has a nucleus, which contains the chromosomes that in turn contain your genes. The chromosome is made up of two "arms," and each arm contains a single molecule DNA, which is essentially a string of beads made up of units called bases. A typical DNA molecule is about 100 million bases long, and at the very tip of each arm of the chromosome is where you'll find the telomere.

Your telomeres shorten every time your cell divides, starting at the moment of conception. If you were to unravel the tip of the chromosome, a telomere is about 15,000 bases long at the moment of conception, and once your telomeres have been reduced to about 5,000 bases, you will essentially die of old age. That is why even with a perfect diet and exercise program no one lives past 120 years old. Exposure to environmental toxins like trans fats, smoking, free radicals, and obesity can actually accelerate the shortening of telomeres and lead to feeling “old” and possibly dying before the age of 70.

It was previously believed that this telomere shortening process could not be affected or stopped by healthy eating habits or exercise. Now, researchers have discovered that both diet and specific training may indeed be able to do just that! In an exciting study published in 2010 showed that there's a direct association between reduced telomere shortening in your later years and high-intensity-type exercises.

Human Growth Hormone is considered to be the ‘fitness hormone’. In 2003 researchers found that exercise intensity above lactate threshold for a minimum of 10 minutes appears to elicit the greatest stimulus to the secretion of HGH. HGH is a hormone that promotes the gain of muscle and effectively burns excessive fat. It also plays an important part in promoting overall health and longevity. If you're over the age of 30, especially if you lead an increasingly sedentary lifestyle, you've likely entered a phase known as somatopause (age-related growth hormone deficiency).

Here is an example of a high intensity exercise routine that you can perform on a recumbent bike that will help promote the stimulus required to the secretion of HGH.

1. Warm up for three minutes at a low speed with no resistance.
2. Exercise as hard and fast as you can for 30 seconds by increasing your speed and the resistance. You should be gasping for breath and feel like you couldn't possibly go on another few seconds.
3. Recover for 90 seconds, while still pedaling, but at slower pace and decreased resistance.
4. Repeat the high intensity exercise and recovery 7 more times.

4 Reasons Why Your Trainer Should Have A Beard

Some very historical figures were men with beards or facial hair. Charles Darwin, Otto the Great, Colonel Sanders, Wyatt Earp, James "Grizzly Adams, and Mark Twain, are just a few of them that I know of off the top of my head. Some articles say that men with beards are more wise... Hmm. I even read some blogs that said men with beards are likely not show visible signs of aging due to lack of over exposure to UV Rays... Say What. They say women should date a man with a beard because he is well kept, sophisticated, and looks much older... Yassss.

But what about trainers and health coaches. Should they have beards or facial hair? I vote yes. Here's why...

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1) He is goal oriented. Typically guys that make a goal of growing a beard are in it for the long haul. They understand it is going to take some time and they have made the goal to see it through. A goal oriented trainer can look far beyond your scope. Typically you will only see the here and now. A trainer that has the end goal in mind will be able to overcome small obstacles, push through plateaus, and understand the frustrations that come along with the goals you have. He will be able to help you navigate through all the mental aches and pains that you will have.

2) He is obviously patient. Can't be in a rush when growing out a beard. It is a process and learning to enjoy the process is something that is very important. It is essential that your trainer be patient. Some weeks you will not lose any weight, you will question your program, you could possibly go in and out of being motivated, and slipping up on your nutrition will happen. A patient trainer will be able to show empathy. He will make you feel at ease and give you the tools to keep pressing on even when you don't think you have it in you.

3) It shows commitment. Beards can be a bit scruffy at times. Often times growing a beard might resemble like you just don't care about your appearance. But waiting it out is a required necessity when you want the facial hair to look pristine. It is definitely a commitment. Having a trainer that is dedicated to you and your goals are a must. Nothing is worse than having a trainer that you ask a question to and he doesn't get back to you for 3 to 4 days. A trainer that is committed to you will always respond promptly. You will end up creating a good relationship with him because he becomes a part of your life.

4) I doubt he is cookie cutter. Growing a beard sets you a part. Everyone's facial hair grows a bit different, looks a bit different, and styled differently than anyone else. A man with a beard is a creator, innovator, and against the norm. He is no rule breaker but he is no cookie cutter. He takes the time to think about your goals and provides a detail plan into helping you reach them. Your safety is always at the forefront, keeping it interesting plays a huge role, and researching the best possible route to help you achieve your goals is taken seriously. The last thing you want is a trainer that writes up cookie cutter programs or just wants you to do the most popular exercise program that is being featured on social media or TV at the time.

Just so happens that the creators of WebFit have beards. :)

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New Year, New You?

Ask yourself this question: If there were no pressure from others, would you want to change? Studies have shown that people are more likely to succeed in changing their behavior when they are motivated by internal rather than external forces. So basically you are more motivated when your 'why' is deeper than something that is essentially materialistic.

Being motivated by the money you will win at your job for being the "biggest loser" is nice for the first 3 months of the year but what will you do after that? The special date that is coming up where you have to fit in the clothes you already bought will put a fire under your butt, but when that date pasts will you keep going? These are just examples and this is not my attempt to throw you under the bus for what motivates you. Getting ready for vacation, winning a competition, earning money for your work, looking good in that new dress, and having a six pack for summer is nice. But dig deeper than that because ultimately it will keep you going.

Making resolutions work involves changing behaviors and in order to change a behavior, you have to change your thinking. Yes, this means you have to rewire your brain. Now before you start rolling your eyes hear me out. I'm not some voodoo doctor that believes in spells. But scientist have proved through the use of MRI's that habitual behavior is created by thinking patterns that create neural pathways and memories, which become the default basis for your behavior when you are faced with a choice or a decision. Change requires creating new neural pathways from new thinking.

The other aspect of not reaching those resolutions lie in the cause and effect relationship. You make the resolution to lose weight, get stronger, eat better, and be more consistent at the gym. You made that resolution because you thought it would change your life for the better. But when it doesn't do that right away you may get discouraged and revert back to those old behaviors.

The success of resolutions has much to do with the issue of breaking bad habits and establishing new ones Establishing more desirable habits will ultimately keep you going when times are tough. Habits form through repetition of the same behavior in response to the same cue. Researchers have discovered that the first few times you do something are the most strongly habit forming.

Stay tuned! Coming up, I will dive into some helpful tips to assist you in achieving all your health related resolutions.

Transform You | feat. Randall S.

I knew when the doctor told me he wanted to put me on a pace maker I needed to change my lifestyle. ~ Randall S.  Transformation in the dictionary is defined as an act, or process, or dramatic change in form or appearance.

Why is today's society only focused on the end result and not the process? Are you consumed with what other people are thinking about you? Are you trying to fit into a new social circle? Are you trying to impress a loved one or attempting to date again and want to feel comfortable with your self image?

I want to share the story of a friend and a client who battled through yo-yo diets, massive weight loss coupled with massive weight gain, trending exercise routines, endless gym memberships, and the psychological ups and downs he went through to lose 100lbs.

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Growing up I ate a bowl of cereal in the morning, lunch was typically a sandwich with chips. Dinner was normally cooked at home but we had soda and sweet tea with every meal. I would snack on chips or ice cream at night too. ~ Randall S. 

The belief that "a calorie is a calorie" has done much to contribute to the ever worsening health of our society. It's typically even one of the first things dietitians learn in school and it is completely false.

Calories are not created equal, the source of the calories makes all the difference in the world. For example, carbohydrates and fats, or carbohydrates and fat, will cause entirely different metabolic effects. The reason for the difference in metabolic effects is  largely because different nutrients provoke different hormonal responses, and those hormonal responses determine how much fat your body will accumulate and hold on to.

This is why the idea that you can lose weight by counting calories simply doesn't work. Sugars and grains are among the most excessively consumed foods that promotes weight gain and chronic disease.

Another belief that simply isn't true is the idea that obesity is the end result of eating too much and exercising too little; or consuming more calories that you expending.

I got out of the marines in 2001. I slowly gained weight over the next 6 years. I got up to 270lbs in that time frame. I had a 24 hour fitness membership and went but nothing regular or routine. I later gained another 70lbs over the next 2 years and weighed my all time high at 340lbs in 2009. ~ Randall S.

While the first law of thermodynamics does apply to you, in order for you to actually gain a significant amount of weight, research shows us that two things have to take place. You would have to block your sensation of fullness, and your body's ability to burn fat by regulating enzymes responsible for metabolizing fat would have to be impaired. What this means is that in order for you to become severely overweight you must first become leptin resistant. Leptin is a hormone that helps you regulate your appetite. When your leptin levels rise, it signals your body that you’re full, so you’ll stop eating. Refined sugar (in particular highly refined fructose) is exceptionally effective at causing leptin resistance in animals, and it’s also very effective at blocking the burning of fat.

I met Randall at his all time high of 340lbs. We became friends instantly and since then have had a very unique bond. I was able to watch, guide, help, support, and push Randall to regain his lean body. Seeing the ups and downs physically, the highs and the lows emotionally, and the peaks and pitfalls mentally helped shape the coach I am today. Before I met Randall I thought I had it all figured out. But he showed me how much I didn't know and since then has pushed me to new heights. He lost a 100lbs out of the deal but I gained an intense fire to learn more, read more, and write more.

HOW HAS YOUR WEIGHT LOSS JOURNEY AFFECTED YOU? "I never knew how much my weight was affecting me until I embarked on the journey of losing it once and for all. One thing I know for certain is my sleep patterns were about as inconsistent as the Dallas Cowboys. I snored so loud that it would wake my wife up. I remember gasping for air in the middle of the night because it was so hard to breath. This would affect me the next day because my energy levels would be terrible. The guy in the picture just survived the day. I would be so tired during the day that I would often times fall asleep at the wheel. I would catch my mind wondering during meetings as if I had transcended myself somewhere else while an important conversation was happening. I couldn't even stay focused on simple task at home. Things had gotten so bad that my endurance to even be intimate with my wife became a challenge. Nobody has time for that."

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WHAT WOULD YOU TELL SOMEONE WHO JUST STARTED OUT OR IS HOPING TO START POSITIVELY EFFECTING THEIR HEALTH? WHAT WERE SOME OF YOUR CHALLENGES? "A few pieces of advice that I would give someone who is starting there weight loss journey or on a quest to improve their health is one meal doesn't make you fat just like one workout doesn't make you skinny. It is a long process. Take it from a person who has gained and lost 50 pounds more than once. Make a plan and stick to it. I started off slow. I focused on my diet first. I used to drink diet soda, sweet tea, too much sugar in my coffee, boat loads of snacks, and I had episodes of stress eating all the time. I worked to eliminate those first and saw some great weight loss from it. Once I created that habit I started in the gym. It was a hard habit to create and brought on a lot of ups and downs but I learned a lot about myself during that time."

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"Kelvin had me just do 15 minutes of cardio on the elliptical and some very light weights to begin with. We slowly increased what I did in the gym month by month. This was frustrating because I was a college football player and I used to be a Hoss. Now I'm lifting 10lb dumbbells and it hurts. But I had to forget about everything going on around me and in the past. I am creating a new and better me and I can not worry about the guy next to me lifting 100lbs or the lady that is out leg pressing me. They have their goals and I have mine."

"Since I know when I am going to the gym to workout I know to pack my bag the night before to eliminate any excuse I may come up with. I go to the gym 3 times per week. Kelvin plans my WebFit workouts for about an hour for each of those days and I typically go on Tuesday, Thursday and Saturday to avoid the huge crowds."

"I used to make myself feel guilty about going to the gym. This is something I struggle with and is a hard mind set to change. I have an amazing wife and child! I want to spend as much time with them as possible. So I like to rush home after work to see them. I used to think that taking the 1 to 2 hours it takes for me to get to the gym, workout, and drive home was a selfish act and taking away from them. This changed when the doctor told me that I was on the fast track to have a heart attack before 40 if I didn't change my lifestyle. My mindset started to shift and now I continuously tell myself how much more time and energy will I have to spend with them later if I take care of myself now. The selfish act was actually me being unhealthy. They deserve the best of me and nothing short of it. I noticed I could not give that to them if I did not take care of myself better than I had been."

Why You Should Ditch the Scale

January is fast approaching and with it comes New Year's resolutions, which are often based on unrealistic goals, fad diets, and unhealthy habits like stepping on your old dusty scale daily only to place your self worth in a number. Scales are apart of most peoples bathroom landscapes. Something so innocent as stepping on a scale becomes much more threatening if we aren't careful. The scale can become a measure of our self worth. A powerful oracle that can determine if we have a good day or bad day. The judge, jury and executioner of whether we are a good or bad person --- good looking or not --- or whether we hide under our clothes or show off our gains.

The idea that you should weigh yourself daily for weight management benefits is extremely frustrating for me and feeds into a bunch of deep topics that we will dive into on some later blogs. Today we will dive into what the research says about weighing daily and hopefully find a balance with this subject matter. I always believed that health was about the quest for improved energy, sleep, strength, flexibility, quality of life, cardiovascular health and self confidence. When you weigh everyday your health will turn into a number purely connected to the number on that scale.

In a study published by the Journal of Nutrition Education and Behavior, 1,902 young adults were assessed over a 10 year period.  The majority (over 2/3) of the sample would be classified as “normal” weight. Participants were asked to rate how strongly they agreed or disagreed with the statement “I weigh myself often.” The researchers also gathered data on weight, body mass index, weight disparity (the difference between self reported ideal weight and current weight), body satisfaction, weight concern, depression, and self-esteem.

Results of this study indicate that for both males and females, there was no association between self-weighing and either weight or BMI. This calls into question the common belief that self-weighing leads to weight loss or maintaining a lower weight; if that was true then the participants who regularly weighed themselves would weigh less than those who did not. What the researchers did find was that, for both males and females, self-weighing was associated with greater concern about their weight. Females who weighed themselves regularly also experienced more dissatisfaction with their bodies, more depressive symptoms, and lower self-esteem.

Based on these results, it seems like stepping on the scale doesn’t make people lose weight but it may make you feel bad about your body (increased weight concern and body image dissatisfaction), feel bad about yourself (lower self-esteem), and feel depressed. Meaning that the scale comes with lots of risk and no clear benefit.

Now let's discuss the opposite end of the coin as well. Never weighing yourself isn't the best option either. Basing your health entirely on how you feel isn't the best method and not the right way to go as well. While that number that looks back at you should not be the ultimate deciding factor of your self worth, it does give an objective view in terms of you reaching your goals (gaining lean muscle, losing body fat, etc). The number doesn't deserve the right to control your feelings about who you are but it may help you navigate whether you should make adjustments to your nutrition or exercise program.

What we should do? The fact is, you don't need a scale to tell us how our body is doing. You could take measurements of your chest, waist, hips, arms and legs so you can track progress objectively. This type of measurement could give insight into if you are losing body fat, changing dress sizes, and gaining lean muscle. You could also monitor how much better your performance is on your exercise program. Whether that be a strength training program, or cardiovascular program. Both can be monitored to see if you are improving. You could also weigh less frequent. Maybe once a week or every other week. Creating a habit to where you get on the scale at the same time once every 1-4 weeks isn't a bad practice. It is all about balance and approaching it with the correct mindset. Balance.