100 lbs lost….Not The End…Just A Milestone

I don’t know why it’s taken me so long to write this blog entry. 100 lbs ago, my goal was to lose 100 lbs. Honestly, I didn’t think I could do it. I did think I could lose one pound though. I knew if I figured out how to lose one pound, I could just repeat that process 100 times over.

It has been an amazing journey so far. By no means am I finished. I’ve learned alot about myself. It definitely hasn’t been easy. There were days I wanted to quit. There were days I skipped workouts. There were days I didn’t make the best decisions.

People ask me how did I do it? How did I lose 100 (101 to be exact) lbs. I can answer that question a million different ways. There’s one answer that encompasses them all. I just kept showing up. I kept going daily. I kept going back to the gym. I kept making more good decisions than bad. I kept telling myself I can do it.

The key to success is being persisent and stubborn enough not to quit. That’s really all I did. I just kept going no matter what. No matter how I felt.

The rest I figured out along the way. Just keep going. Don’t quit. If you do that, you’ll accomplish all you set out to do.


Posted by on 02/19/2013 in Inspirational, Uncategorized


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Thoughts As The New Year Gets Underway

As the new year gets into full swing, undoubtedly the memories of the holidays are growing distant with each passing day. Perhaps the excitement of the new year and the promise it held is starting to wane.

Maybe you’re already struggling with your weight loss goals or feel like giving up because you haven’t seen visible results yet. To you, I say don’t quit. Losing weight, becoming healthier is a process. It won’t happen over night. Believe me it will happen. Just trust the process.

What’s the process? For me, it was focusing more on nutrition. Don’t get me wrong I exercise and that’s part of it. However, you can’t out train a bad diet. I’ve said it countless times. Losing weight is 80% nutrition. Most people focus on the 20%. I began focusing more on the 80% and that has led to sustained weight loss.

If you’re having trouble with the 80%, below are three adjustments that helped me the most with my nutrition. I didn’t do them all at once. Gradually over time, I incorporated them. By doing that, over time positive habits were created which led to results.

1. Water Water Water
Water is amazing! Make it a habit to drink 8 cups of water daily. If you can’t drink 8
cups at first, start with whatever you can and increase it over time. Dehydration and
hunger feel similar. If you feel hungry, drink a glass of water. If you’re still hungry
after that, then eat.

2. Spices
Learn to use spices and herbs to season food instead of salt. Sodium doesn’t help with
weight loss. The spices (Paprika, garlic powder, basil, thyme, etc) are full of flavor and
low in calories.

3. Proper Portion Size
Learn proper portion size. The quicker the better. We unknowingly consume more calories
than we think simply because of portion size.

Those are probably the most effective changes I made. Try them out. I’d love to hear how they worked for you. Also, share with me some your weight loss tips.I’d love to hear those too!

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Posted by on 01/11/2013 in Uncategorized


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I Don’t Like New Year Resolutions

I like this time of year. Excitement abounds at the possibilities of the new year and what it holds. Futures seem brighter. Impossible things seem possible. It really is a magical time in my opinion. However, in copying the words of Charles Dickens – “It’s the best of times and it’s the worst of times.”

Why do I say that? Well, the best of times because of the possibility of the new year. The idea that this year can (and should) better than the last. The feeling that brighter days are within reach. The idea that this year can transform your life!

The worst of times because of New Years Resolutions. Often times we make far-fetched resolutions. They’re done with good intentions. At least mine were. They were hard unrealistic to keep. Mine usually came from a place of guilt. Guilt because over indulgence from Thanksgiving through Christmas. (I’m only speaking of resolutions regarding weight loss.) Guilt combined with unrealistic resolutions,placed me directly behind the eight ball from the very beginning of the year. That’s why I don’t like New Year Resolutions.

They didn’t work for me. Honestly, my resolutions had a very short shelf life. By the end of February, they were all but forgotten.

The past two new years I haven’t made one resolution. I haven’t vowed to do anything. What I have done is set a vision of where I want to be 12 months later. Once I had the vision, I created a process that put me on the path to my vision. Along the way, I set goals to keep me focused.

This approach is by far more impactful for me. I was freed from the guilt of “messing up” on my resolutions. I was able to understand that the process was 12 months not one or two bad high calorie meals or two or three missed workouts. Most importantly I had the feeling of “everything would be okay.”

If you find yourself struggling with your weight loss resolutions early in the year, try my approach. I can’t guarantee it will work for you. I can guarantee that if you work for it and remember it’s a process, you’ll accomplish your goals!

Happy 2013!!

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Posted by on 01/03/2013 in Inspirational


Glancing Back and Looking Forward


2012 is nearing an end. There have been many changes this year for me. New job, new city, new state. The last few months have been ridiculously crazy for me. Lots of travel, long work hours, figuring out how to squeeze exercise in all of that.

That’s when it hit me. I have truly gone from losing weight to being healthy and living healthier. When I started this blog, I was nervous about being so transparent. Honestly though it’s been one of the best things I could have done.

While I didn’t write as much towards the end of the year, I’ll be writing more, doing more with the blog in 2013. My goal is to grow the blog next year. (I’m not completely sure what that means.) So if you have any ideas on what you’d like to see. What I can do better or topics about which you’d like me to write, by all means email me, tweet me, facebook me, etc…

I’m excited about 2013. I’ve lost 101 lbs so far. I’ve set my goals for 2013 and will be pursuing them!! I hope you do the same! Your dreams and goals are definitely worth the chase!!

Thank you all for sharing this journey with me. Your e-mails, words of encouragement, questions, criticism have helped me tremendously. I appreciate you all so much!!

Here’s to a fantastic 2013. May it be filled with all your heart’s desires!!



Posted by on 01/01/2013 in Inspirational, Weight Loss


It’s Holiday Season!

Where has the year gone?! Tomorrow we celebrate Thanksgiving and officially begin the Christmas Holiday Season. With that being said, many people will “fall off of the wagon.” I’ve been there. It’s not a big deal. The trick is to not beat yourself up over it. The guilt of the meals did far more damage than the calories from the holiday food did.

I had to go back and reread my short memory post. Click on the link to below to read it.

Remember you to have a short memory!

Happy Thanksgiving!!

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Posted by on 11/21/2012 in Uncategorized


The Guy In the Mirror

I was on the treadmill today. Early in the workout fatigue and thoughts of quitting appeared. I was already sleepy, drained and not wanting to be there. No doubt the rigors of the day had gotten to me. I pushed on for a few more minutes until the idea of quitting cutting the workout short (and cheating myself) seemed inevitable.

Then I glanced up and noticed a mirror in front of the treadmill. Immediately I met the eyes of the guy in the mirror. Amazingly the look in his eyes was the complete opposite of how I felt. I was tired, lacking focus and ready to quit. But the look in his eyes was one of resolve, encouragement, and perseverance. He even had a slight smile on his face!

I recognized him. He was familiar to me. In fact, I saw him when I first started my journey. My lungs were on fire but the guy in the mirror was running on the treadmill and smiling as if to say “Yup… You see it.. You’re running… Don’t you quit!”

Before I knew it 6 minutes had given way to 15. 15 minutes to 25. Thoughts of quitting were replaced with thoughts of how far I’d come. The guy in the mirror had a look of determination and pride in what he was doing. So much so I increased the speed and incline to levels I hadn’t done before. I didn’t know if I could do it but I did know that if I kept looking in the eyes of the guy in the mirror, I’d be able to run at those new levels.

Sure enough I did! I pushed myself for the last 10 minutes. I was out of breath, my lungs felt like they were about to give out. Sweat poured profusely. The only thing I could think was “I did it!” Another milestone. I wiped my face and threw the towel in the hamper.

I looked back in the mirror to see the guy in the mirror smiling and nodding in approval at me saying. I glanced in his eyes once more and said “I’ll see you tomorrow”.

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Posted by on 10/31/2012 in Exercise, Inspirational


Tips To Getting Started

I’m often asked “How To Get Started?” The answer is really simple. You just start. One reason for my success is that I’ve kept everything really simple. If you’re not careful, you can plan and plan and plan and plan yet never start. What time should I work out? What should I work? Cardio or Weights? Free weights or machine weights? How long should I work out? All these things are good questions but if over analyzed they can lead to you never starting.

Since I get this question often, I’ve decided to list some things you can do to simply get started. I won’t guarantee you’ll lose 30 lbs in 3 days. Neither will I guarantee you’ll drop 4 clothes sizes in a week. I will tell you that if you incorporate a few of these tips at a time, you’ll start to see small results. Those small results will lead to excitement. And that excitement will lead to momentum. And that momentum will create the desire to see more results.

1) Drink more water – You’d be surprised how that alone will help
jumpstart weight loss.

2) Learn to eat proper portions – Most people eat way more than one
serving of any given food. Thus consuming way more calories than
you need.

3) Increase vegetables – Vegetables help you feel full quicker.

4) Decrease processed foods in your diet – Processed foods are high
in sodium. Excess sodium makes it harder to lose weight.

5) Take the stairs instead of the elevator

6) Pass on the parking spots closest to building entrances. (That’ll
save you dents in your car, too)

7) Limit your sugar intake – You’d be surprised how many calories
we drink.

8) Eat smaller meals more frequently – Increases metabolism.

9) Increase your fiber intake. – Makes you feel full longer.

10) Don’t get too bogged down in the details. Just start

If you notice, only 2 of those tips dealt with physical activity. 90% of weight loss is nutrition. I’m not saying working out isn’t important. What I am saying is that you can’t out train poor nutrition.

So take a couple of these tips and incorporate them. You’ll be pleasantly surprised where you’ll be in a few weeks.


Posted by on 10/03/2012 in Inspirational, Nutrition


Stay Focused

I get the “How do you stay motivated” question all the time. I think the better question is “How do you stay focused?” Motivation is cool and works for a while. I assure you there will be a point where you’re not motivated. You don’t feel like it. The routine will become boring… It’s at that point where focus needs to replace motivation.

Honestly, I passed the point of motivation a while ago. There came a point where I no longer felt “excited” about all of this. I wasn’t eagerly anticipating the next healthy meal. I wasn’t excited to get up before the sun to go work out. It was at that point where I had to focus.

I focused on what I was accomplishing. I focused on making sure I kept going regardless of how I felt. I focused on how confident I’d feel at my next weigh in. I focused on how I’d feel the day I lost 20 lbs.. 50 lbs.. etc… I just resolved to trust the process. Resolved to do something everyday to get me closer to where I wanted to be.

I got to a point where I just did it. Remember that Nike Ad? That’s what I did. I just did it. I just made the right decisions. I just got back on track when I made bad decisions. I just entrenched myself in the routine of it all and got it done.

I wish I could say everyday I was motivated but I wasn’t. I was focused way more days than I was motivated. If you ask me, I think the ability to stay focused is better than being motivated.

If you lose your motivation, remain focused. I promise that focus will help you rediscover your motivation.

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Posted by on 09/12/2012 in Inspirational, Weight Loss



You Have to See It

I’ll never forget a valuable lesson learned. I was telling a friend about a goal I had. I was so excited to accomplish it. He asked me to describe the day when I’d meet my goal. How would I feel? What was the first thing I was going to do after I reached it? What was I going to wear that day? I hadn’t thought about those questions or the litany of other questions he asked. I remember him saying “If you don’t think about the goal as if it’s already accomplished and plan for it, it’ll be very hard to reach the goal.”

That stuck with me. Early in my weight loss journey, I figured out how I wanted to look when I reached my goal. The emotions I’d feel. The first thing I’d do. I began thinking about it so much that I even started planning the outfit I’d wear that day. That image became so engraved in my mind that when I look in the mirror now I see the finished product. When I’m working out, I don’t see where I am now. I see where I’ll be on that day I reach my goal.

It’s gotten to a point that I have pictures that describe my life once my goal is accomplished. I have pictures on my phone, in my car, etc… I look at them daily (sometimes hourly). I constantly want to see the results.

Having the end result in my mind and experiencing the success along the way solidifies my resolve to meet my goals.

So if you have a goal, think about how you feel when you reach. Envision what you’ll do that day. How that day will unfold? Don’t be afraid to get in the details of it.

Visualizing my success has helped me tremendously…

You have to see it before you see it!

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Posted by on 09/10/2012 in Inspirational


Short Memory

Anyone who knows me knows I love football. One thing I watch is the quarterback’s reaction after throwing an interception. You’ll hear commentators say “He has to shake it off. In order to play quarterback, you must have a short memory.”

Why is that so important? Well, because in the grand scheme of the game, throwing an interception isn’t that bad. However, if the quarterback keeps thinking about the interception, it will adversely affect his play. Most time the next play called after an interception is a pass play. The coach understands the quarterback needs to regain his confidence quickly. The best way to do that? Call another pass play.

Like playing quarterback, you must have a short memory in weight loss. There will be days when you “throw an interception” (Make poor food choices. Skip workouts) I’ve done it plenty of times. At first, I’d feel bad, beat myself up, be dejected, etc.. Making a poor food choice or skipping a workout wasn’t that bad in the grand scheme of things. But I made it worse because of the mindset I had. The mindset led to even more bad choices. Sound familiar? “I ate Krispy Kreme donuts for breakfast. Well, my nutrition is now ruined. Lunch time comes around… Well I already messed up so I’ll have McDonald’s value meal for lunch.” See how the mentality from that one mistake creates a spiral?

I learned to have a short memory. Act like it never happened. On my “next play after throwing an interception” (next decision. Eat healthy or fast food. Sleep in and skip my workout or get up and go to the gym) I had to call a pass play. (Make sure I ate right or went to the gym).

The next time you don’t make a good choice don’t beat yourself up. Have a short memory. Acknowledge the choice was bad and move on. The quicker the better.

Get to the next play as quickly as possible and call a pass play.


Posted by on 08/20/2012 in Inspirational

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