Most people begin an exercise or weight loss program without going to their doctor for a complete physical and blood work up. I feel this is an extremely important step in the process of regaining or improving your health or losing weight. It’s important to know if you are beginning on an “even” playing field or if an under lying health issue could be holding you back. It’s discouraging when you have been working out for several months and no progress has been made. Many times there may be an issue with a person’s thyroid, sex hormones or adrenals that can negatively impact progress. Worse yet, sometimes there could be an autoimmune disorder as well.

By seeing your doctor these issues can be ruled out with a physical and blood work up. I have had several clients decide they did not want to get a physical when they started. After 6 months of hard work their progress was minimal. They decided to see their doctor and discovered they had a thyroid issue or diminished testosterone and one even had elevated cortisol levels from stress. If they knew this from the beginning, those 6 months of hard work would have yielded far better results. So I highly recommend seeing your doctor to establish a clean bill of health.

Below are the tests I recommend. These are suggestions but talk to your doctor. In my opinion, the “Normal” ranges have a large gap for the general population, not the individual. So it’s good to know what is “Normal” for you when you are apparently healthy. Also, if you fall into the normal range but are at the low end, the doctor should consider treatment if you are experiencing symptoms. However, in my opinion, the symptoms should be treated and not the range!

Complete metabolic panel- (Be sure it includes a liver & Kidney panel and fasting blood glucose)

Lipids and cholesterol– Heart disease

Vitamin D levels- Bones, mood and immune function.

 TSH- Thyroid stimulating hormone- metabolism.

Free T3 & Free T4 (Docs will tell you it’s not needed but insist on doing it!!!)

C-Reactive protein- Detects inflammation.

 Sed rate- Indicator of inflammation and autoimmune disease.

 B12- Energy production

 Cortisol- Adrenal gland function and belly fat- MUST BE an AM blood test.

 Ferritin- Detects Anemia and may indicate hypothyroidism if its low. Also could identify Vitamin C    deficiency, which effects healing.

Total iron- General fatigue

 Hemoglobin- Goes with Iron, shows body’s ability to carry oxygen.

 Homocysteine- Good indicator of possible heart disease and Folic acid can lower it.

Men Only:

Total Free Testosterone and SHBG testosterone (SHBG= Sex Hormone binding globulin)- Fatigue, muscle loss, weakness weight gain. (MUST BE a Morning TEST)

 PSA- (No need if you’re under 40 with no symptoms)

Women Only:

Estrogen -NOTE there are three estrogens- E1 -Estrone, E2 -Estradiol, E3 -Estriol  and each has significance in women’s health.

Progesterone- works in a balance with estrogen.

Food allergies and intolerances:

Another important component in the fight to remain young is to stop inflammation in the body. One of the biggest culprits for this are food allergies and food sensitivities. Most times if you have a food allergy you will experience more severe symptoms like hives, inability to breath or even sudden death if medical attention is not given. So food allergies to things like peanuts definitely won’t go un-noticed; however many times we can develop sensitivities that slowly chip away at our immune defenses with a low level assault that leaves us with unexplained symptoms like, a runny nose, bloated stomach, joint pain, headaches, heart arrhythmia’s, swelling, changes in menstruation or just general lethargy. If you are experiencing any of this you may have a food sensitivity or a Histamine intolerance. 

The problem with food sensitivities is that many times they can slip under the radar because standard blood tests for food allergies won’t detect them. There are a few things you can do starting with the easiest and least expensive option:

1- You can do an elimination diet for atleast a month. It usually takes that long to clear the reactive substances from the body before you will feel like yourself again. After a month, introduce the foods back in your diet one at a time and see if you have any symptoms reappear. Symptoms may take up to 48hrs in some instances. You may want to see a good nutritionist or dietician for more detailed information on this type of diet plan because it is not as easy as it sounds.

2- Another option is a practice that utilizes muscle testing. It’s called Applied kinesiology.

3- There are also several different types of doctors that specialize in this line of work. They are: Dr. Functional medicine, Dr. Naturopathy or a Dr. Osteopathic medicine. He/she may do a saliva test or other blood tests. A good book to get on food allergies is by Dr. William R Walsh, called- “A complete guide to understanding your food allergies.

The other concern I mentioned was a Histamine Intolerance. Histamine plays an important role as a neurotransmitter in communicating with the brain. It is also is contained in our stomach acid. Some people do not have the ability to clear histamines from high histamine foods we eat combined with the histamine in our stomach acid. Ask your doctor about this possibility as well. Here is a great web site that explains more on this.

 EATING FOR SUCCESS:

In addition to helping us be the best we can be, eating a balanced diet is extremely important for slowing down the effects of aging and disease. There are several categories I will touch on that I feel are the most important aspects to creating and maintaining a meal plan that will make you much stronger, leaner and help you age gracefully. Keep in mind these are guidelines for a normal healthy adult and in no way should be taken over the advise of your physician, dietician or other healthcare provider. This is for informational purposes to give clients an idea of what I do to stay in shape.

TOTAL CALORIES:

If trying to lose weight, be sure to eat 10% calories less than your maintenance calories. This will help minimize the amount of muscle tissue lost and will be a safe and slow way to lose weight. The best way to roughly determine your maintenance calories needed per day, is to multiply your body weight by 13 if your active and 11 if you’re inactive. There are other ways to get a more precise number but this is a good starting point that can be moved up or down depending on age, lean body weight, activity level and male vs female. Another thing to keep in mind is to fluctuate your daily calories, one day higher another day lower, but have a weekly goal total. This keeps the body guessing so it doesn’t slow the metabolism or down regulate it from a consistent calorie intake. Remember, the faster you lose weight, the more muscle you lose!

GRAMS PROTEIN: 

It’s important to eat protein with every meal. This will prevent your body from eating that hard earned muscle tissue and will ensure you have enough available at all times to for repair and keep your system functioning at it’s best. It will also help you feel full longer because it takes longer to digest. Note: 1/3 of the calories in a gram of protein are used up during the digestion of it. This is mostly where the term “Thermic effect” of food comes from. It is a good idea when following a resistance program to include more protein in your diet. About 1.6 – 1.8 grams per Kgm of body weight. (See food qualityfor examples of the types recommended)

MEALS SPACING: 

Be sure not to go more than 3-4 hours without food and try to have your largest meals early in the day or before the busiest part in your daily schedule. Eating every three hours helps keep your metabolism running high. Not eating this way will slow your body down because it wants to conserve energy. This is caused by the release of cortisol, which breaks down muscle tissue for energy during periods of starvation. This muscle catabolism (breakdown) is put in high gear after 24-36 hours. So try to eat 5-6 smaller meals per day instead.

BEFORE & AFTER WORKOUT MEALS:

This is a crucial meal to eat and is the best time for nutrient absorption. Your body is rushing to replace the things it needs, like Proteins, Fats and Carbohydrates. So it’s called the “Window of opportunity”. This is the only time I advocate separating your carbs and proteins. Protein is digested in an acidic environment and carbs in an alkaline environment. Eat the carbs and fats first, wait 30 mins and then eat your protein. Eating a whey protein protein drink shortly after the workout will help provide the body with fast digesting complete proteins to help rebuild the muscle you just broke down. That is why some people advocate whey protein drinks after workouts.

The glycemic index is a good guideline to follow for carbohydrates, which is explained, in the next bullet point-Food Quality. I believe sugar is probably the biggest culprit for sabotaging a persons weight loss success; however after a workout the body wants to replenish your muscles stores of sugar (Glycogen). It can do that fast with simple sugars via insulin, the most anabolic hormone in the human body. Insulin is secreted in response to elevated blood glucose (sugar) to help maintain sugar homeostasis or balance. Once insulin is done replacing muscle glycogen extra calories are stored as fat! So any other time you eat excess sugar all you are doing is creating a FAT storing machine.

 FOOD QUALITY: 

“Simple” Sugar and refined carbohydrates should be avoided. When it comes to carbs, choose foods that are a “complex” carbohydrate and not “simple”. Simple and complex carbs are defined by their given Glycemic Index number:

The Glycemic index- indicates how fast a food is converted into sugar. Too much Simple sugar denatures the receptor sites for most of our metabolic hormones like insulin. Too much sugar can cause insulin resistance, which can cause the body to secrete more because it becomes insufficient. The more insulin that floats around the less efficient it becomes. This can lead to diabetes.

The following is a breakdown of the glycemic index. A number below 55 is considered a Complex carbohydrate. Above 55 is considered a Simple sugar.

The Glycemic Index broken down:

Low GI                 =55<
Medium GI          =55>69
High GI                = 70 or more (you can find this at any health food store or online)

 The glycemic index can be found by doing a Google search.

The Glycemic load- is also important, which is how much sugar is in a serving. The glycemic load has become an equally important statistic as the index. The index is used to predict glycemic load. Glycemic index (x) the total grams of carbs per serving. Divide that number by 100. A number from 1-10 is considered low. 11-19 is moderate and over 20 is high. Always shoot low.

What are Net Carbs? Taking the total grams of carbs in a food and subtracting the fiber content will determine net carbs. Most people like to count net carbs because they believe dietary fiber does not affect blood sugar and our bodies can’t pull calories from them. This statement holds true to insoluble but not soluble fibers. So a good rule of thumb when counting net carbs is to determine which ones are soluble and insoluble. Fiber choices are explained more in depth below.

What are “Sugar Alcohols”?  They are artificial sweeteners added to foods. Many are not digestible and have fewer calories than carbs, which is why they are used. It’s easy to tell which foods have them because they will usually list the term “net carbs” in the ingredients list. Some common names are glycerol, erythritol, maltitol, sorbitol, xylitol and lactitol. Basically any ingredient that ends in an “ol”.  Each one listed above has different properties that determine which type of foods they are best used in. What makes these undesirable is that they can cause cramping and a host of other digestive issues and other indirect dysfunctions. Why are they not recommended? Most of these sweeteners are excreted in our urine, which in turn increases the frequency of urination. The increase in urination causes a loss of crucial minerals such as calcium, magnesium and potassium. All these are related to cramping. Magnesium however is vital for muscle relaxation as well as many other vital processes. If we can’t get muscles to relax they become stiff and rigid over time and lend themselves to stiff and sore joints.

Other important food quality aspects are:

1. No bread or white flower. Unless it’s sourdough, pumpernickel or Ezekiel.
2. No fried foods.
3. Limited Saturated fats- however, an occasional steak, butter or cream is acceptable. These are a much better choice- avocado’s, walnuts, almonds, egg yolk, olives, flaxseed, hemp seed and chia seeds. Replace chicken as well with turkey and fatty fish like salmon and sardines.
4. Eliminate all vegetable oils (used in any way) and select the following instead. Olive oil, avocado oil, peanut oil and coconut oil.

Note: Do not cook with olive due to its low smoke point, which is the point or temperature at which it begins to “smoke”. This is a concern because at this point it not only becomes harmful but also dangerous. Once oil begins to smoke, it is getting close to its “flash point” and could catch fire and ignite the gasses it’s giving off. That’s why olive oil is best used on salads and other cold foods. It does not mean they can’t be used to cook with, just use extra caution. The term “virgin” olive oil is common. What this refers to is at what point the oil is stored after processing it from crushing nuts and seeds or pressing olives in this case. The faster it can be stored it is referred to as “virgin”. This is why they called raw or “virgin”. You can guess then what “Extra virgin” and these other adjectives mean. Stored even faster.

Additional info:

1. No Trans Fat– it’s usually in many fast foods and processed meats. When you see “hydrogenated” or “partially hydrogenated” oils on an ingredient list, the food contains trans fats. Trans-fat can raise (LDL) cholesterol and increase the risk of heart disease. The same goes for vegetable oil, which denatures the coding on lipid molecules making it harder for the cell to identify. NOTE: Sugar does this as well. That’s why more and more cardiologist are having patients that are experiencing elevated cholesterol levels refrain from sugar. High fructose corn syrup is a huge culprit. It’s a manufactured sugar that is in most processed foods and drinks today.
2. High fructose corn syrup or (HFCS) is a manufactured form of sugar or corn syrup that consists of glucose and fructose in an “unbound” relationship. This unbound relationship is not like other sugar molecules that are bound and require digestion, like the fructose in fruit, which also contains glucose. Since fructose is sweeter than glucose, the corn industry chemically changed the corn syrup molecule by converting some of the glucose into fructose which makes HFCS sweeter the regular corn syrup. This form of sugar (HFCS) is much cheaper to produce as well. What is unsettling is that the production of HFCS is proprietary and process of how it is made remains unknown. The fructose portion of HFSC bypasses digestion and goes straight to the liver where it converts the fructose into fat, making HFSC a major contributor to fatty liver. In addition, this fructose does not signal insulin secretion to lower blood sugar and causes us to continue eating because the hunger mechanism is not regulated properly and the we never feel full. Since we continue to eat, the glucose portion of HFSC requires insulin to lower blood levels. When the fat cell becomes saturated with glucose it converts the glucose into fructose inside the cell. The higher concentrations of fructose in the cell can be dangerous. So the body turns off accepting more glucose from insulin and the individual becomes insulin resistant. Subsequently, more and more glucose will be left circulating in the blood and become a major contributor of diabetes.

FOOD VARIETY: 

Eat a variety of proteins, fish, turkey, eggs and lean meats. Lentils are high in protein and excellent when combined with BROWN rice as well as peas.

1. Eat as many green vegetables as you wish and choose other “colors” as well. Keep in mind vegetables that grow in the ground like carrots, beats, potatoes and parsnips have more calories per serving than most vegetables that grow out of the ground.
2. Make your meat and dairy grass fed and antibiotic free. A personal favorite of mine is Greek yogurt. Also, if you’re lactose intolerant a good substitute for milk is almond milk. A brand called “Silk” is excellent and the unsweetened version only has 35 calories per serving. Note- if you are lactose intolerant whipping cream and fermented cheeses like Parmesan have next to no lactose in them from the fermenting process.
3. Consume fruits consisting of a low glycemic index. I believe focusing on berries is best. For more variety these are good as well- apples, kiwi, cherries, grapefruit, oranges, peaches & plums.
4. Eat whole grains and not white flower. For example- Eat brown rice not white and have wheat pasta instead of regular. Note: I do prefer Basamati white rice because it’s easy to digest. Regarding whole grains, it’s better to eat what are called “sprouted grains”. It’s a process in which the grain is soaked in water and then removed so it can sprout or germinate. This is done to breakdown the plants Lectin containing outer shell which is a protective mechanism to help keep insects away. This process also makes the grain more nutritious. When humans eat lectins, they can irritate the digestive tract and cause things like leaky gut. Sprouting can be done at home but it is a tricky process and if not done right can be harmful. The best way to break down the lectins and prevent them from harming your digestive tract is to cook them in a pressure cooker. Go online and search for foods containing lectins. You will be surprised at how many foods contain them and may be the cause of your health issues. Another plant to consider as being possibly disruptive to your joints are nightshades. Many people seem to have problems with these plants such as tomatoes, potatoes, bell peppers and eggplant which are the most common. I would do a search to determine which ones may be in your diet and possibly eliminated if you are experiencing symptoms. These are definitely worth investigating if you suffer from joint pain or feel really stiff all the time. Many times, people don’t blame nightshades because the effects usually occur days after eating them. So be very alert when eliminating nightshades and reintroducing them. You need at least a month to “clean out”.

SALT:

I always recommend not salting your food and to be aware of food labels and how much sodium is in the product. Daily sodium intake for normal healthy adults should be below 1500mgs a day. There are approximately 9 different types of salt. I like to use Himalayan pink salt. It tastes cleaner and has 84 essential minerals your body requires. It can reduce muscle cramping and spasms, promote blood sugar health and also help to promote a healthy PH within the cells. 

WATER INTAKE: 

It is very important to drink approximately 1 oz. per kilogram of body weight (89kg =195lbs / 89 ounces a day) spread out evenly throughout the day. It will not only keep you healthy and hydrated but it will also aid in fat loss. When the kidneys don’t get enough water they work harder and don’t function at their best. The liver is forced to work harder to help out and “puts aside” it’s less important tasks, like burning fat for energy. Instead it will use more carbohydrates, which is easier to use than fat and much more is stored in the muscles than the liver.

One more important water fact. Try not to drink too much with a meal because it will dilute the digestive enzymes. Have it about 10 minutes before a meal or 45 minutes after. NOTE: for athletes or people sweating a lot be sure to drink a 7% or less carbohydrate solution using glucose polymers. This will help absorption during extensive sweating. That is about 65-70 calories per 8 ounces or 236 milliliters.

FIBER: 

Fibers are the structural parts of plants. Most are complex carbohydrates. Fibers can also be classified according to their solubility in water. Two types of fibers include soluble and insoluble. In general, water-soluble fibers dissolve in hot water and occur in high concentrations in fruits, whole grains, oats, barley, legumes, and some vegetables; water insoluble fibers are found in higher concentrations in vegetables, wheat, and cereals. It is important to include both types of fiber in your diet. Water-soluble fibers delay the stomach’s emptying and the transit of chyme through the intestines; they have also been shown to lower blood cholesterol levels. Water insoluble fibers accelerate the transit time of chyme and increase fecal weight. In the body both types of fiber slow starch breakdown and delay glucose absorption into the blood. Most healthy adults require approx. 21-40 grams of fiber a day.

SNACKING:

Many people have a need or desire to eat late at night before bed. I am a firm believer in not eating carbohydrates at least 4 hours before going to bed. That means any carbohydrate other than green leafy vegetables or other low-calorie vegetables i.e., hearts of palm, artichokes, tomatoes, onions and string beans. I also feel competitive athletes or other persons striving to obtain a low level of body fat and who are on a calorie restricted diet, should consume about (2) oz. of lean meat protein right before bed. Turkey is best for it’s L-tryptophan content, which helps us fall asleep. This form of protein will provide the body with a “time released” version of amino acids while you are sleeping, which is 8 hours without food. This is a good habit to minimize muscle breakdown and keep hunger at bay. To re-iterate, I believe in doing this only when the individual is on a calorie-restricted diet. So be sure your not eating a lot of junk or empty calories late night.

VITAMINS & SUPPLEMENTS: 

I am not a big believer in taking vitamins if you are healthy and under 40 years of age. Vitamins are needed in small amounts and minerals even less. Some vitamins, if taken in excess, such as Vitamins A, D, and E & K are harmful to the liver. Too much Vit B6 (More than 600mg/day) can cause loss of sensation in peripheral nerves. Too much Vit D can cause excessive Calcium deposits.

There are two kinds vitamins, water soluble and fat-soluble. Fat-soluble are stored in our bodies adipose tissue so they are easier to overuse and become dangerous, especially to organs like the liver. As we age our digestive systems are not as efficient due to aging, poor diets, antibiotics, prescription drugs, alcohol and other environmental factors. So supplements, if taken wisely under a knowledgeable professional, can be a good addition, especially a good protein supplement or bar. If you are one of those people that must eat on the run, it’s important to remember, protein supplements ARE NOT meant to be meal replacements and only to be used as a supplement to your regular diet. If you have a poor diet or have been advised to by a Nutritionist, Dietician or Physician or you are involved in a vigorous exercise program, I believe supplements have their place and can be a good addition to a healthy lifestyle.

More below on supplements.

AS ALWAYS CHECK WITH YOUR DOCTOR BEFORE TAKING ANYTHING, ESPECIALLY IF YOUR HAVING SURGERY or PREGNANT!!!!! Supplements are not regulated so many times you are not getting what is reported on the label in product strength, contents or quality. The following recommendations are for informational purposes and in no way should be adopted or applied unless discussed with your physician.

Supplement RULES: SERIOUS BUSINESS.

1) ALWAYS, check with your doctor or other healthcare provider before taking any supplements: See a D.O. (Doctor of Osteopathic Medicine or a Naturopathic Doctor )

2) May interfere with Surgeries, Medications, or other procedures. See 3 & 4 below:

3) Fish oil & gingko biloba- inhibit Clotting.

4) Grapefruit- can endanger a person taking medication because it blocks the enzyme your body uses to break down certain drugs. In turn the body can reach toxic levels of the medication. Not just grapefruit but other citrus fruits like limes and others. The medication list is long but involves cholesterol meds, anti anxiety drugs, blood pressure meds and ones that fight infections to name a few.

5) Be careful not to “Double Dip”- Extra accidently taken- i.e. two supplements have the same thing in it.

6) Be sure to read labels for food and other allergies you may have. Be sure to follow the dosage instructions on the labels.

7) As I mentioned earlier the supplement industry is not regulated. So it is a good idea to check the reliability or quality of the supplement you want to invest in by going to the following web site- https://www.consumerlab.com. There you can learn about products, testing results, warnings, where to buy it, reviews and the latest news as well.

CATEGORIES OF SUPPLEMENTS:

METHODS OF APPLICATION:

-Rubbed on

-Orally

-Sublingual

-Injected

-inhaled

TYPES:

-Pro-hormones- Precursors for actual hormones, i.e. Mark McGuire-Adrostennedione

-Anti-oxidant’s- prevents cell membrane oxidation. Cut open an apple and squeeze a lemon on it.

-Vitamins- Water-soluble & fat-soluble.

-Minerals- Usually metals like zinc, copper, iron etc.

-Herbs- Plant sources in which many drugs are made from i.e. The salicin in willow bark converts to salicylic acid which is what aspirin is made from.

BOOKS:

Herbalism, Nutrition almanac, Deep nutrition, Sports Nutrition.

The supplements below are currently used by the medical community and have proven health benefits. 

* Co Q10- Heart health, helps create energy. Must be taken if you are on statin drugs such as cholesterol lowering meds.

* Vitamin & Mineral- Food based, no “Mega formulas”. Usually for pre-natal.

* Vitamin D3- Bones, immune system.

* Omega 3 (DHA / EPA) – Mental health, heart and inflammation and also thins the blood.

* Trans resveratrol – Knotweed and Red wine. Good for anti aging.

* Turmeric-(Curcumin)- Gives mustard it’s yellow color. This is a CO2 inhibitor like Ibuprophen for inflammation. It’s natural though.

* Magnesium- Help relax muscles and most Americans are deficient. –sublingual Magnesium Citrate is my favorite or a powdered version called- Calm.

* Probiotics- Heal intestinal dysbiosis as well as fermented foods (Immune system)

Good luck and I hope this helps

John

Day one of my guest speaking engagement at:

The Cal-a-Vie Health Spa, in Vista, CA.

The Psychological Keys to Success:

Lets face it, most people take better care of their cars than their own bodies. Our body is a ferarri and should be treated as such! I am amazed at how many people ask for my advise about losing weight or obtaining better health and when I start to explain what needs to be done and it doesn’t involve some “magic pill”, they immediately lose their focus and move on to another subject. Anything in life worth striving for takes work and if aging gracefully or being in shape was easy, the health & fitness industry wouldn’t be a billion dollar business. I look at life this way. It’s like a plane, when we are born our plane is taking off and continues to climb until it reaches altitude, which is about 30 years old. After 30 our bodies age about 1% a year and faster for those who abuse their “plane”. How we take care of ourselves will determine how that plane is going to land. Do you want a nice smooth landing into old age? or do you want to come crashing down, going in and out of the hospital and doctors offices until your “plane” falls out of the sky because of severe turbulence? The choice is your and the answer is not in a pill.

The mind is so powerful that the mere thought of our favorite foods can make our mouths salivate and trigger a ravenous urge to “go for it”. Look at Sigmond Freud’s work with animals, more specifically the salivating dog. That is why I firmly believe that if you “Change the mind and the body will follow”.  This has been my company slogan for many years. Most people look to science to help us with our fitness and health challenges. Science definitely helps but I firmly believe success can’t be achieved unless we change the way we look at not only our diet and exercise but life as well. We can’t be healthy and live a long life if we are stressed out and overworked. One day I realized – I came into this world with nothing and I leave with nothing. So take a moment, relax and smell the roses.

When I realized this mindset, I felt a sense of relief almost like the meaning of life was revealed to me. Things are nice to have but love and relationships are what we all strive for whether we know it or not. When I stopped worrying about being successful and focused on thinking more about helping people than impressing them, I became more relaxed, my relationships improved and so did my health. A key part of that process is to be slow to anger and quick to forgive. A funny thing happened, once I lived this way I became more successful as well.

Love is the most important ingredient in life. If someone makes you mad or angry find a reason to love them- no matter how hard it is. Forgiveness is actually for you and not the other person who betrayed you or cut you off in traffic. This mentality is not easy and takes practice.

Love will never escalate a situation in a bad direction. Anger will and with anger comes stress and with stress comes bad health no matter how good you eat and how much exercise you do.

Below are my top 20 ways I try to live a healthy longer life by applying certain psychological concepts to how I think in many tempting situations relating to diet and exercise. Keep in mind most of these principles have worked for a countless number of people. Some people rely on all of them and some choose three or four of them. The key is to figure out which rule of psychology works best for you and practice it daily. Most of all remember, it’s never too late to start. My dad was 75 when he started to exercise and I know for a fact it extended his life!

1) What motivated you too start?

Everyone has a story about what motivated him or her to achieve success. Whether you wanted to start a company, get a degree in school, pursue a job or title. We all have financial goals and many of you have achieved them. For fitness it’s the same. People start for different reasons. I have had clients start for what seems like to most as a ridiculous reasons, like wanting to be able to place their luggage in overhead bin or run a marathon and even as simple as picking up their baby or grandchild without pain or a struggle.

The bottom line is, it started with a thought. Hold onto that idea or what your motivator was and stay focused on it for success!!!! Never lose focus of your goals! For example, I always keep an image of a video I saw of an 80-year-old man doing 20 pull-ups. That is amazing. So when I go into the gym my mindset is that I need to stay focused so I can beat that when I am 80. Nothing impresses me more than someone who defies age with an incredible fitness feat. That’s my motivator. Yours most likely is different.

2) Don’t compare yourself to others especially someone a lot younger.

It’s not realistic and it undermines your motivation. Why? Because it becomes a mindset that predestines us for failure every time. Never compare yourself to anyone. You never know what they did to achieve success. They could be taking steroids or ephedrine or other drugs to achieve success. For example; my wife is constantly comparing herself to women 20 years younger than her. Then she gets depressed and feels inadequate and hates the way she looks. I remember on one occasion she was depressed because she saw a picture of herself from 10 years ago and admired how she looked. I remember her stating. “Oh my gosh, look how good I looked there, I hate getting older”. I quickly reminded her how at the time of that photo she was crying about how bad she looked. I told her that she should love the way she looks now because in 10 years you will admire the body you once had. Am I trying to depress you, no just remind us all to live in the moment and enjoy every second.

3) Change the way you see exercise.

Don’t exercise because you want better arms, abs or legs. Why? Because if you don’t like your results you may get discouraged and quit. Exercise to be healthy and live a long life, free of disease. Exercising for vanity reasons many times leaves us feeling hungry, hurting, deprived and depressed. If you exercise to be healthy and live a long life, you will automatically look good. Focusing too much on diet or exercise can set you up for failure or cause under lying psychological issues like body dismorphia. So have a balance and a positive mindset each and every day. For Example; the strict life style of bodybuilding and fitness modeling caused me to be a “binge eater”. Anyone who knows me has seen my struggles first hand. A constant focus on vanity instead of vitality caused a love hate relationship with food that has continued to this day. I don’t struggle with it as much as I did before but that demon is still there, waiting to manifest and rear it’s ugly head in the form of a cheesecake, donut or chocolate chip cookie. Approach diet and exercise because you want to not because you have to. Then and only then will success be a life style instead of a passing fad.

4) Focus on your strengths and acknowledge your weaknesses.

Many times our negative body image or lack of physical attributes turns into self-fulfilling prophecies of failure and lack of motivation. It’s by the manner in which we see ourselves or better yet talk to ourselves that many times will make or break our success. Always find the positives in your appearance and life. Acknowledge your weakness and do your best to make them better, however those weaknesses do not define you. Remember how your negative talk affected you? Your positive talk can do the same. There are several key phrases I always say to myself when exercising and when I am not. When I am in the gym and it feels like I can’t take it anymore, I tell myself that the pain I feel is weakness leaving my body. I also repeat over and over how thankful I am to be able to do what I love. Sure I can dwell on the fact there are guys in better shape, better looking and stronger, but how will that mindset benefit me? It will not, so I get rid of it and many times use it as a motivator. “I’m going to look like that one day”.

5) Always visualize yourself attaining your goals.

Many people are afraid of failure so they set themselves up to fail by not practicing, studying or not doing what is needed to be done to win. Psychiatrists say it’s a way for the individual to have an excuse or an “out” when they do in fact fail. I would rather give my best and lose so I can live to compete another day, subsequently learning from my previous mistakes. Many highly successful people use visualization. For example, I remember Michael Jordan in an interview explaining his mindset while playing during games especially high-pressure ones like the playoffs. He would envision that the basket was three times the size it was and the game winning shot would be easy. He said this helped him cope with the pressure of making the game winning shot. The actor Jim Carey had another well-known visualization story as well. He wrote himself a check for 10 million dollars for “Acting services rendered” and dated it for 1994 and carried it in his wallet as a constant reminder. In 1994 he earned 10 million dollars for the sequel to Dumb and Dumber. The opposite of this is the fear of failure.

6) Agree to help a friend get fit or become healthier.

There is a saying when a dog is rescued from a kennel- “Who saved who.” Many people that have been depressed have rescued dogs or other pets. As time goes on, the person realized the dog or cat has ended up saving them from depression and loneliness. Deciding to help someone in need many times forces us to focus on someone else instead of our own problems. Are we subconsciously realizing we have  become a role model which requires an entirely different mindset?. All the aid you’re providing to your friend will help you to stay motivated as well. In essence we are subconsciously “practicing what we preach”. For example– I had one client that decided she was going to help a friend who had no support from her spouse. They both had success, but as it turned out, the helper had far more. Go figure!

7) Have a plan:

Another familiar saying is: “A dream without a plan is only a wish”. If we have a plan for our health and fitness that is similar to a business plan, studies show success is almost inevitable. Be sure to write it out and clearly state the process you plan on following. For example, in preparation for my bodybuilding Contest diet, I would start my plan 12 weeks in advance with clear goals for each phase. This helped me make corrections and changes as time went on so I wasn’t just shooting from the hip. I can always predict which clients will succeed based on this one simple step. It provides accountability, structure and checks and balances along the way to help assess progress or lack of.

8) Identify your inner and outer demons (Critics & Bullies).

Carefully take into account all the things you criticize yourself about each day. How long have you had this critical attitude? Where did it come from? Think of the first time you were ever criticized. Imagine that you really didn’t deserve that criticism. How would you have liked to be treated? What would you say to that person in hindsight if you had a second? Now think about this- Are you failing because you are taking a stand against your own self-criticism, because it’s mean spirited? Subconsciously you may be acting out against yourself for being “mean”!

(Try this compliment scenario). Most of us usually want to strike out against a bully right?

Try this: Compliment someone about one physical characteristic….they could have more but only name one. Then ask them to write down their first thought that comes to mind, their first inner thought or reaction to what you said. Then ask them to see how they responding by looking at what they wrote down. Was it negative? or positive? What if I said something mean to that person? You would think I am a bully and strike out at me, right? Well that is what self-criticism is. You are striking out against yourself and that mentality may be setting you up to fail.

9) Who’s the boss?

It’s funny how something that doesn’t walk, talk, have emotion, money or power can exert such control over some of the worlds most successful people. What is it- FOOD. For example, Oprah Winfrey; Here is a woman that is extremely successful in almost everything she does except in one area, what she eats. It’s been a constant struggle for her for years. Remember, we give food it’s power, not the other way around. You are in control…not the food!!!! Take your power back and realize you make the decisions not the fresh baked goods or the fried chicken!

10) Think of how you feel before, during and after eating.

One the biggest reasons diets or meal plans fail is because we become impulsive in our eating or rationalize why we “should” eat. Many times we can be eating out of pure emotions. I know I do many times. For example- In the past when I would get stuck in traffic, I would get angry and I would exit and go to a gas station where I would find myself getting pretzels and diet soda pop as a means of calming myself down. After eating it I found myself more aggravated because now I’m pissed that I went off my diet. Ask yourself before eating- “What am I feeling right now and what will solve the real issue this moment?” Many times it’s anger, depression, frustration or we just plain waited to long to eat. Sometimes, what you may need is to talk to someone about your bad day or to take a few minutes to yourself and de-stress or decompress. Keep in mind, that if hunger isn’t the issue, food isn’t the solution.

11) Focus on what you can eat and not what you can’t.

I find myself having a pity party sometimes about not being able to eat whatever I want anymore or certain foods. So instead when that little devil whispers in my ear how bad I got it passing up that pizza, I remind him how I will live longer and happier avoiding it. For example– if you are watching what you eat, always focus on all the things you like and not what you can’t have. You can have anything, but you CHOOSE not too. Never tell yourself “You can’t have it”!! It will cause you to want it more.

12) Use your non-dominant hand when you eat.

This one is actually good for those people who eat really fast- i.e. myself. By doing this it slows you down. It takes the brain 5-10 minutes to realize you are eating. That’s how long it takes for your blood sugar to reach the brain so it knows to shut off your appetite. Many of us over eat simply because we eat too fast and consumed far more than we needed. By slowing down you give your body enough time to register the food in its satiety centers and put the brakes on over indulgence. For example– while growing up my brother and I were very big eaters and many times my mother would make dinner and when it came time to eat she would tell us- “Dig in because I’m not making any more, you both eat way too much.” Well then the race was on and I usually ended up winning. Wow, can’t believe I sound proud of that.

13) Don’t shoot for perfection. You will fail every time.

This is something that a type A personality must come to grips with. When it comes to diet, we will never be perfect. You have to live once in a while and enjoy celebrations and gatherings. If not, you more than likely will become frustrated and angry especially if you are not seeing the results you expected for all your efforts. So allow yourself a little wiggle room to indulge once in a while. For example, I indulge on two meals a week. I will eat something I crave and one day it may be a sugary favorite and another meal it will be a salty fatty craving. Just remember during that time not to over indulge. A good rule of thumb to follow is to watch your quantity if the quality is bad. I vividly remember how strict my diet was for my bodybuilding contests. It was so strict that many times I would completely lose control and eat ridiculous amounts of food. After one of my contest, I was so out of control that in one week I gained 40lbs!!! One time when my contest was finished ,we stopped at olive Garden and I ate 23 sticks of their garlic bread. I ate so much I could actually feel the dough expanding in my stomach. Man did that hurt.

14) Don’t get use to eating in different places.

This is a bad one for me. For example, I got into the habit of eating at my computer desk. Before I knew it my PC was turned into a buffet table. Other problem areas can be your car, TV or bed believe it or not (this one is the worst). So it’s best to designate one area for eating and refrain from doing it anywhere else. You don’t want to constantly think about food if almost ever room in your house is a reminder of gnashing on your favorite foods.

15) Look at food as medicine- nature has a cure for everything.

I’m sure many of you heard about the benefits of certain foods and how they can cure disease. Vitamin C for colds, Saw Palmetto for prostate, fish oil for just about everything. What I try to do is look at my food choices as different forms of medicine for my body. Trying to eat as wide a variety as I can to help my body be as strong and healthy as possible. There are many studies showing the benefits of food curing disease over drugs. In fact several studies have concluded that a vegan diet low in sugar, has been shown to cure cancer. Whatever your ailment is, seek out a holistic dietician or other integrative medicine doctor to find out what foods may benefit you and your situation.

16) People are depending on you.

You want to be around for your kids. The thought of them being alone in this world would scare me into eating broccoli and cauliflower every day. So this one is simple, if you want to be around to live a long life and watch your kids grow up and then give you some beautiful grand kids, then taking care of yourself is numero uno.

For example, I remember when I was a little boy and my dad was eating horribly and smoking cigarettes by the packs. One day, my siblings and I saw an American Heart Association commercial talking about how bad smoking and being over weight was. We were so afraid my dad would die that we gathered together and begged him, with tears in our eyes, to quit smoking and eat right. It affected my dad so much he quit smoking cold turkey and lost 40lbs! So next time you want to over indulge, picture that little face that loves you and is relying on your existence.

17) I don’t have time to exercise.

Many times this excuse is psychological because we really don’t want to exercise. However, you will find time if a medical issue presents itself right? Diabetes, heart disease, intestinal issues. So why not start before something bad happens that forces us to spend our retirement years in and out of hospitals and doctors offices. Life is too short. Spend time on yourself NOW so you can enjoy each and everyday as a healthy and fit senior. For example, studies show that working out in the morning will help your cells mitochondria burn more calories throughout the rest of the day. How much exercise? All you need is 20-30 minutes atleast 3 days per week.

Make yourself and your health a priority before it decides to do it one day without your consent! So the next time you’re “too busy” ask yourself, can I find a half hour today to exercise? We all can find the time so look forward to it. That half hour of exercise will actually make you more energetic, productive and functional so you can actually get more done during the day. The other option is to “Ignore your health and it will go away”. 

18) We are role models for people and we may not even realize it.

Whether you realize it or not, everyone has a someone that looks up to them as role models. Whether it’s our kids or other people in our lives. Many times we don’t even realize people are watching us and how we lead by example. For instance, I remember my wife’s friend wanted to lose weight and I was helping her do so. One day we were at a party and it happened to be my cheat day. Needless to say my cheat day got ugly and I went overboard. The next day my wife informed me that her friend was shocked how I eat and was watching me the entire night. She went onto say that she was discouraged that I can eat like that and not gain weight. She then began to question the advise I was telling her. I had to explain to her what happened and I felt like a real idiot.

19) Are you really Hungry?

If you feel like eating, check yourself. Think of what your favorite vegetable or health food is. If you feel like eating it, you are probably hungry. If not, you are maybe bored or looking for “comfort in food” or a trigger is involved as previously mentioned. Either way, decide if what your experiencing is real or false hunger. My favorite health foods are the cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts. If I do not feel like eating them I know I’m not hungry.

20) Don’t be intimidated by exercise when you start. No matter how daunting your path may be, we all had a beginning, even Arnold Schwarzenegger and many other athletes and fitness enthusiast as well. So don’t be intimidated by the gym. You would be surprised at how many of those over grown men and women are actually really friendly and willing to help. Remember there are stereotypes and bad apples everywhere. I have met so many fit people that are extremely nice and understanding. Many have had countless struggles themselves and feel your pain.

Remember that nothing happens over night so be patient and God bless.