Cutting calories is not the answer...the Starvation Response!
“If there existed an airtight mathematical relationship between calorie intake and weight loss, cutting calorie intake from 3000 to 1000 calories per day would result in a 60,000 calorie per month deficit – and would result in a 200 pound weight loss after a year. What if the person began the diet weighing 200 pounds, would they disappear?”


3 things to do every time you reach a goal:

1. Celebrate and/or reward yourself.
a. Key thought: Do not feel guilty; if you do then don’t do it!
2. Keep a list of your achieved goals
a. Success breeds success
b. View your “achieved goal list” when you are struggling
3. Set new goals continually
a. Goals are an ongoing process
b. Success is traveling towards the goal, not the goal itself!
Any questions?


“A goal without a commitment isn’t really a goal at all – it is just a nice idea!” When is the last time you set a goal? And was it in writing? Key thought: Set Big Goals--
• Step forward into growth; never pull back into safety
• Use your imagination – starting point of NEW self image
• You only hit what you aim at…aim high and hope
• God gave you a body that can do anything…it’s your mind you have to convince!

Have the best day gang!


Anthony Robbins wrote in Unleash the Power Within, “The only true security in life comes from knowing that every single day you are improving yourself in some way – that you are increasing the caliber of who you are. I don’t ever worry about maintaining the quality of my life, because every day I work on improving it.” What are you working on everyday to improve the quality of your life? Have a great day people!


“Circumstances do not make a man, they reveal him!” (As a Man Thinketh, James Allen). Allen was saying we are products of our own thinking and belief systems, not products of our environment or our heredity. We create positive circumstances through positive thinking and action; and negative circumstances through negative thinking, lack of action and wrong actions. If you don’t accept that you’re in control, how can you ever expect to succeed?


Excess body fat is the result of many influences – genetics is only one of them. Like it or not, the primary cause of excess body fat is your own behavior and attitudes. NO matter what your body type or genetic potential, you can always lose fat by taking CONSISTENT action in all areas you control...i.e. what you eat, how much and when you eat, exercise, rest, thought life, etc! Have a great day gang!


Coach John Wooden said – “The good Lord in his infinite wisdom, did not create us all equal when it comes to size, strength, appearance, or various aptitudes. But success is not being better than someone else, success is the peace of mind that is a direct result of self-satisfaction in knowing that you gave your best effort to become the best of which you are capable.” Have a great day gang!


A lecturer when explaining stress management to an audience; raised a glass of water and asked…"How heavy is this glass of water?" Answers varied. The lecturer replied, "The absolute weight doesn't matter. It depends on how long you try to hold it. If I hold it for a minute, that's not a problem. If I hold it for a day, you'll have to call an ambulance. In each case, it's the same weight, but the longer I hold it, the heavier it becomes." And that's exactly the way it is with stress management!


“Argue for your limitations and sure enough, they’re yours.” -Richard Bach, Author of “Illusions”
It’s absolutely amazing what we can achieve when we have crystal clear written goals and are willing to do whatever it takes to achieve that goal. “Bad genetics” is not a valid reason for not achieving your goals…it is an excuse! Have the best day gang!


Exercise, more than anything, is a “stress buster”. And, don’t kid yourself, stress is a killer. In fact the World Health Organization estimates that 85% of all illnesses are directly or indirectly caused by stress. Therefore, if you’re not proactive in busting stress, it’s very likely to come back and bust you! Have a great day gang!


The commercial weight loss industry generates nearly $50 billion each year. How? Repeat business! The problem with weight loss programs is two fold: 1)They focus on weight loss, not fat loss. The human body was designed to endure times of famine, therefore, we have a built in fat storage component. Since famine is not an issue with most Americans, we need to train our bodies to be fat burning machines. 2)Programs have a beginning and an end...eating right is a life-long's ongoing!


‎"I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle...victorious." (Vince Lombardi) After you leave the gym do you feel this way? Have you put all your energy into your workout? One thing we cannot get back is time...there is a HUGE difference between conversational exercise and focused exercise. Which one describes your workout sessions?


The beginning of a habit is like an invisible thread, but every time we repeat the act we strengthen the strand, add to it another filament, until it becomes a great cable and binds us permanently. Remember: Good nutrition habits are not easy to form, but once they are, it is just as hard to break as the bad ones. Have a fabulous weekend gang!


Nobody wants to die early. Nobody wants to be fat or feel tired all day. And yet, everyday the overwhelming majority of us casually eat whatever looks good, feels good or whatever we make time for. Your diet is the biggest risk factor of all. With it you control how long you will live, how you feel, how well you perform; even how smart you are! Nearly 75% of Americans think changing their diet would make them healthier, but they refuse to actually change. Do you have the will to change?


In 1980 the biggest nutritional epidemic took place: the introduction of High Fructose Corn Syrup (HFCS). In that very same year, the obesity line began elevating and continues to grow. Breads, cereals, condiments, sweets, candies, etc and almost everything else processed contains HFCS. If you pick something up and it contains HFCS go to an alternative. The U.S. produces 6 million kgs per year: that is more than every other country added together. No wonder we are so fat!


The terms cardiovascular (anaerobic) and cardiorespiratory (aerobic) fitness are usually used interchangeably, but they are not the same at all. Cardiovascular refers to the heart, blood and blood vessels of the body. Cardiorespiratory describes the interaction between the heart and lungs. A more accurate term to describe the dynamic nature of these interdependent organ systems would be the Cardiovascular-Respiratory System (CVR)....have the best day gang!


As we age 3 factors determine and/or limit range of motion: 1. Poor nutrition or lack of; 2. Dehydration; 3. Use it or lose it concept. We need to drink 64oz. of purified water each day. For every cup of caffeine (coffee, soda, teas, etc) we need an additional 16oz. of water to offset the caffeine. Also, staying hydrated is NOT something that can be made up tomorrow. Be consistent! REMEMBER: if it isn't water, it isn't water...have a great day gang!


Whatever you have, you must make the most of it. Rest assured that you can transform yourself, no matter where you started. The most important body part is the mind. With the will and know-how you can perform near miracles. So what is your mindset? Is it full of negative statements and doubt? Or is it full of 'I can do it' attitude? Remember: Think lean, act lean, be lean...what you think on, you move towards...assess the health of your mind over the weekend and get honest with yourself!


One liter of soda has 590 calories that are entirely from sugar. In 1999, the average American consumed 54.5 gallons/year (128,620 calories from sugar = 36.75 lbs of FAT). I cannot even imagine what that number is today. Add that to the fact that only 14% of Americans exercise on a regular basis (3x's per week) and you have a cocktail for obesity and every other major health issue. REMEMBER: Obesity ruins your life much sooner than it kills you...have the best day gang!


In 1980, there were approximately 3000 commercial health clubs. Today there are close to 25,000 and all we have to show for it is a fatter nation. Health clubs will NEVER solve our obesity starts at home! I hear the excuse, 'I have kids, I have to keep junk food around the house' all the time. In my opinion, that is exactly the reason NOT to keep junk food around the house...we are doing our children and ourselves a disservice by having that attitude...have the best day gang!

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