Archive for July, 2010

  • Build a work ethic second to none – an intense effort to achieve is always there.  No compromises.  Any other promise is fool’s gold.  It’s all around us. The “Quick Fix.”  Diets, pills, surgeries, etc.  Shortcuts will fail.  Nothing meaningful or long-lasting comes without working hard to gain it.  Your weight problem didn’t occur overnight and neither will the accomplishment of a better and new you.
  • Set some standards – increase your expectations, be confident you will succeed, and maintain a positive outlook.  Don’t accept anything less than the best.  Deserve victory!  If you’re not working out consistently, eating a clean well-balanced diet, sleeping regularly, and working on stress reduction, then why should you look and feel better. Make it happen!  Choose to be that person who deserves success!
  • Plan of attack – Sense of direction.  Get focused.  Write down your goals, challenges, and difficulties.  Be clear and concise.  Be realistic.  You can’t lose 15 lbs in a month and expect to keep it off.  Baby Steps!  Put the dates down, write a number.  Keep it on the calendar, on your planner or blackberry.  Post dietary pitfalls on the refrigerator.  Take the necessary steps to achieve them.  Cook and prepare meals in advance.  If you have to go to bed an hour earlier to get up for an a.m. workout, then turn off the TV and hit the sack. Saying, “I don’t have time to workout or eat healthy,” is no excuse.
  • Remain Positive during rough times – Fight through adversity!  There are going to be times when you are having difficulty finding time. Feeling tired.  Overwhelmed. That’s common. Step back, be positive, adapt and move forward and challenge yourself to stay the course of action.
  • Believe in yourself and visualize success – Visualize yourself achieving the goal.  Begin with the end in mind.  Take a mental picture of the person you want to be.  Think about how much better you will feel and look.  More accomplishments, more energy, a better life!


Whether you want to lose weight, train for a marathon, improve your fitness level, or just increase health and vitality, having clear and concise goals will make it much easier to achieve success. If you want to be healthier, look better, feel better, and have more energy I challenge you to write down a list of challenges, standards, and expectations. Believe in yourself! You definitely have the will and desire to become a better you.  Be determined to finish the job!


One of the best ways to keep your nutritional lifestyle clean and healthy is to keep a food journal.  Whether you are looking to shed a few pounds or someone trying to make a change for the good, this is an excellent first step to keep you in check. Not only does writing things down help you assess how you eat, keeping a log tells you why you eat in the manner you do.

Reasons why you should keep a food journal:

  • Overeating- Many people do a great job eating healthy when it comes to the major meals. But, how about those snacks in between? Nibbling at numerous times during the day can set you back tremendously when you’re trying to reach your goals.
  • Calorie Check- Assuming that you are eating a certain number of calories can easily allow for overindulgence.  Multiple studies show that a greater percentage of Americans underestimate their daily caloric amounts.  One study by Cornell University showed that dieters underestimated their calories by 38%. This holds true especially for those that eat out frequently.
  • Awareness- The log allows you to see your habits.  You might be binge eating late at night. Skipping breakfast.  Eating too much fat, too many carbs, and an overabundance of alcohol.  Are you constantly in hunger? Balanced eating?
  • Self-control- Knowing that you have to write everything down, you may think twice before eating that cheeseburger and fries. 
  • Successful Results-Writing down your foods daily will not only aid in weight loss but will have a compounding effect on self-esteem, energy levels, mood and emotional well-being.


What to write down:

–       The amount of calories, fats, carbs, protein, and fiber you consume.

–       Any dangers in your in your habits (too much sugar, too many fats, etc.)

–       Notes on cravings, appetite, and emotional triggers (why?).

–       Portions sizes (measure your foods because there is more there than you can see a lot of times).

–       Write down your feelings after meals (helps with seeing habits and creating awareness).

You can start with just a pen and paper. A good resource on the internet is Also, for around $10-12 you can purchase a pre-designed journal at

And don’t forget to be Honest! You will only be hurting yourself!