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24/07/2025

We can make decisions that affect us positively and some that can affect us negatively. Throughout the day we make thousands of decisions. Most, we don't even think about or consider. Get up or lay in bed a bit, eat breakfast or not, turn left or right, smile or not smile, and almost everything we do require a decision. Making positive decisions can dramatically improve our lives. It is a choice. I could make a negative decision that could literally ruin my life. One that's commonly made is to drink alcohol and drive. I can also make a positive decision that can greatly move my life in a great direction. Let's take saving money. We will all make negative decisions. With losing weight those decisions can be obvious. Donut or no donut? Take a walk or sit on the couch? Drink a water or a soda? The list is infinite. When we make series of positive decisions our weight goes down. Consistent positive decisions will change our lives over months and years. These positive decisions can be learned and can become a habit. Just like driving decisions. We don't really think about the mechanics of driving. To make more positive decisions, just think before acting and ask, "will this positively affect me or negatively affect me?". Then the choice is yours.

23/07/2025

No one likes to be uncomfortable. We do about anything to avoid discomfort. There's a difference between pain and discomfort. I'm not talking about pain. The truth is that we must get used to having some discomfort in our lives. Growth usually occurs when we leave our comfort zone. When it comes to losing weight and getting healthier, we must endure some discomfort. There is some discomfort in cutting food intake and reducing certain tasty food selections. There is some discomfort in an exercise regimen. There is even some discomfort in switching from sugar drinks to water. We must befriend discomfort. Knowing that getting out of the comfort zone and into the discomfort zone for a time can bring amazing benefits and personal growth opportunities which can be exciting in themselves. A Navy Seal once told me that in order to become a Seal he had to learn to like discomfort and in fact he had to learn to be miserable. I'm not asking anyone to become miserable to get healthy. Just accept some discomfort and learn that it is the path toward improvement. The joy and comfort of a healthy and leaner body far outweighs any discomfort in getting there.

22/07/2025

We often are working to accomplish so many things at one time. This makes it difficult to accomplish any of them. The old saying can hold true. "The dog who chases two rabbits, catches none." With losing weight, getting fit, improving health, we must have a narrow focus. Sure, we must do the necessary tasks of life while focusing on these important goals. A narrow focus on the things that matter most can allow us to reach these goals. Eliminating non-important distractions, time-wasting activities, and things that won't matter in the long run can allow us to keep our focus narrow. It's like shining a bright light on what we want rather than flooding the entire area with a weak light. Choose what you want. Be certain why you want it. Then, direct your focus like a laser beam on it and don't lose sight of it until its accomplished. That's the power of narrow focus.

21/07/2025

Discipline is required to accomplish any big task or goal. We often think we don't have enough discipline to lose weight. That is incorrect. Our discipline does not change depending on the project. I know that everyone out there has enough discipline to lose weight and keep it off. That doesn't mean it's easy. It means you have the strength and tenacity to get it done. How do I know that? Well, if you've every graduated from school, been in a relationship, or held a job, or have a child, you have plenty of discipline. None of these things could have been done without it. So, we don't suddenly not have any discipline when it comes to weight reduction. We fail at weight loss because we don't use a good plan and we don't do it consistently. It's not a quick project. It's a long term project. Use that same discipline that allowed you to accomplish anything else of value in your life and stay the course. It will work.

16/07/2025

Top athletes and performers track their statistics. They review how they are doing and plan to do better in the future. We must learn to track our statistics. What kind of statistics? Those that show us if we are improving our health and wellness. Stats like body weight, body fat percentage, lean tissue mass, waist size, serum cholesterol, blood sugar, exercise stats and times, and anything you are attempting to improve. When you know where you are, you can set a path to get better and move to a healthier place. Get an app, a notebook, or a sheet of paper and put some parameters you want to track on it and start today. Your doctor will be impressed by your effort and enthusiasm for a healthy you. What gets measured gets improved.

15/07/2025

We are our own strongest critics. We belittle and berate ourselves over simple and often petty things. We blame ourselves when things don't go our way. When we fail to lose weight like we had planned, we get down on ourselves. We need to learn to be self-critical for growth and improvement purposes, but also learn to forgive ourselves. Forgiving ourself and moving forward is a powerful gift we can give to let go and move on. Self improvement requires learning the ability to let go of past bad performance and push forward in a positive way. Just forgive and go forward.

14/07/2025

We all would like to learn the Habits of Health. We most likely know them. Eating more natural foods and increasing vegetables and fruits in our diet. Getting adequate protein. Exercising regularly and getting enough quality sleep are on that habit list. Treating any underying metabolic or hormone imbalances. Keeping our mind strong and promoting positive thinking. Having good relationships. If we know them, then why do we struggle to adopt them in our daily lives? It's because good habits are hard to make and easy to break, and bad habits are easy to make and hard to break. Sorry, but its true. We have to pay attention to creating better and healthier habits and then replace the bad habits with them. This takes time and effort. We often take the path of least resistance which is to take the easy way. Focus on one habit at a time. Take eating more veggies. Pick a couple of vegetables you like and add them to your daily diet. Over time this will replace something like the french fries. Once you break the bad habit, go for another one. Be patient and know there will be setbacks. You can create Healthy Habits.

11/07/2025

What we think about most often tends to happen. If we think about being overweight we tend to struggle more to lose the weight. We must think about being leaner, more fit, and energetic. Our subconscious mind is always searching for answers to the questions we pose to it. If we think "why am I overweight?", our brain will look for reason to be overweight. If we think, "How can I become thinner and energetic?", our brain will search for ways to get there. Our brain is the most sophisticated search engine ever known. We have to think about the things we want to keep it actively pursuing them. Think Lean all the time and we will start making better decisions that move us in that direction. Some say we are what we eat. I say we are what we think.

11/07/2025

When it comes to getting leaner, fit, and healthy we often don't trust ourselves. We struggle to believe that we can actually accomplish this daunting task. Maybe we've attempted to lose weight many times and never got the job done or didn't maintain the reduced weight. That's OK. It doesn't mean we can't do it. It means we need to try something different. We must trust that we can do this. I know you've accomplished big and great things in your life. You graduated from school. You've been in good relationships. You've held and performed on the job. Maybe you've raised or are raising kids. These aren't easy tasks and require us to trust that we can learn new things and accomplish big tasks. It's in you. Trust that you can do whatever it takes to finally drop the excess body weight and get the body you want and deserve.

09/07/2025

Have you ever been in a peak state? Most likely you have but didn't even recognize it. You felt amazing and felt like you could accomplish anything and maybe you did. We don't live in that state unfortunately. But, we can get there. We must recall what we felt like at a moment when we felt like that. We must bring it back in our mind and and then anchor that feeling to something physical we can do. If we connect the mental feeling and the physical action together, we can instantly bring ourselves back to that peak state. When we are at a peak state, we have greater stamina, are stronger both physically and mentally, we think clearer, and are more focused. It can help with weight loss, work performance, relationships, exercise, concentration efforts, and about anything we want to do better at. Give it a try. Find that feeling and anchor it to something as simple as making a fist or clapping your hands. It's a fun exercise to try and maybe can light a fire in your performance.

08/07/2025

We do a lot of things each day in our life. Some are for work, some for family, some for fun, and some that just have to get done. But, are the things you're doing productive? Let's take weight reduction as thats what I talk about. We can count steps, get on the scale, drink some water, plan a meal, join the gym, and many other things that should get us to a healthier body weight. The question is are these tasks productive? Are they showing results. Many of my patients state they are doing the things that should help them lose weight, yet, each month the weight stays the same. There is a difference between going through the motions with the right things and working to be productive. If what we are doing isn't getting positive results, then we must adjust or change what or how we do them. I have many people who count steps and any movement is good. When they aren't seeing any progress, we discuss whether their goal is getting a certain amount of steps or dropping excess pounds. They are doing a good job with step counting, but it's not translating into weight loss. An evaluation of this needs to be done. Most likely, they are not getting enough intensity to their movement. Or, they are focusing on steps and not paying attention to their diet. The point is, if the results aren't coming, it's time to look at what you are doing as being productive or not. If it isn't producing the results you want, change the process. Go for production.

07/07/2025

Have you ever decided to lose weight and get healthy and it seems from the moment to decision was made opposing forces stepped to to get in your way? This is a common phenomenon in many areas of our lives. It's the first day of you healthy diet and a friend brings in a leftover cake from the weekend to the office. Another friend wants to meet for dinner. You planned to exercise and a family situation comes up to block the effort. These opposing forces seem to know we had plans that would make us better. Is it coincidence or is it planned by some power? Know one knows for sure, but I believe there is a force in the universe that tests us. It makes the things we want harder to achieve. Maybe it's there to make sure we are truly committed. Maybe it's a force called resistance that blocks our path. Whatever it is, we must learn to beat it. If it's coincidence, we must beat it. If its a real force, we must beat it. Being able to take total control of our life is a power that we have but seldom use. Adapting and adjusting are skills that can be learned and put to use to let us achieve our biggest goals and dreams. Watch for the opposing force and meet it head on. You will win in the long run.

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