Monthly Archives: December 2014

A Mind For Fitness, Episode 7

A new episode of my podcast, A Mind for Fitness is now up. In this episode, I talk about how to tell when you need professional help with weight loss. A good topic considering many people are going to try to lose wight at the first of the year. Hope you enjoy!


Starting Early on 2015

It’s the day after Christmas and I have a week to go before the new year. Christmas Eve and Christmas Day were absolutely filled with abusing myself with food. And again, it is one week before the first of the year. It’s a week that I could enjoy all those foods I thought I had been missing out on. But I have decided not to do that. I have decided to get started on my weight loss goals before the new year.

Me with a very biig peanut -butter cup
Me with a very biig peanut -butter cup

Why have I decided to do this? Well, the simple truth is I am sick of unhealthy food. As many of you who frequent my blog know, I am a big proponent of a low-carb, high-fat diet which included scheduled cheat days. Cheat days are for both health and psychological reasons. And through this method, I have lost more than 60 pounds. However, during this season, I have just had too many high-carb foods and I can feel it in my body. I feel sick and am having a difficult time thinking clearly.



A Shirt I use to wear at age 26
A Shirt I use to wear at age 26

Being sick like this has brought one thought into my mind. That is: I cannot believe I use to eat like this all the time! When I was over weight, most of my meals were largely made up of carbohydrates and it did not bother me at all! Now, I can really feel it after just one full day!

So I am back to the diet that makes me feel and look great! My challenge to you is to start early too! You do not need to pig-out this week just because it’s a week before the new year. Start now! It’s worth it!

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Cheating During the Holidays (Written)

On my podcast, A Mind For Fitness, I shard how to cheat during the holidays with minimal damage. I thought the information was important enough that I should share it in written form. I do this because I know not everyone will listen to the podcast and I would like to help people during this troublesome time of year.

So here it is: How to Cheat During the Holidays With Minimal Damage.

Make It a Cheat Day

The first way to cheat during the holidays is by coinciding your holiday feasts with a cheat day or meal. This is difficult for most because there is more than one opportunity to eat bad food during this time of year. For example, there is Christmas Eve and Christmas Day right together. In addition, there may be company and family parties not to mention New-Year’s Eve and New Year’s Day. So I understand if having a cheat “day” is not realistic for most.

However, for some, only eating bad food for one or two days it is not impossible. There is a large segment of society who only celebrate Christmas Eve. Christmas Day is a normal work day. And the same goes for New-Year’s Eve and New Year’s Day. If you can limit your cheating to those two days, then great. But it is understandable if you cannot.

Intermittent Fast 

The next step is intermittent fasting. For example, I have a birthday for a family member, a company party, a Church party, Christmas Eve, and Christmas Day all in the span of about ten days. In addition, there is also the New Year celebrations. What I have found to work is not eating until the party. So here’s how it will go: On the day of the first party, I will fast. I will not eat anything but coffee and water. Then I will break the fast at the party. The next day I will fast until the evening meal and eat sensibly. Then the day after that is the birthday party. I will fast on that day too and cheat that night at the party. Are you getting the picture? On the nights you cheat, fast the day before and the day after.

Christmas Eve and Christmas Day are a wash. I will cheat both those days, but again, I will fast on Christmas Eve until around 6 PM. The same can be said about New Year celebration.

Eat Something Good for You First. 

All these parties I will be attending will have more than just junk food. There are always good options available. What I do is eat the good options first. And I try to eat as much of the good foods as I possibly can. So that by the time I get to the cookies, I cannot put as many of them away as I would have if all I ate was cookies. Again, the second key here is to eat the good stuff for you first. Then if you still want some junk food go a head.

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Eat Slow 

Finally, eat slow. Start eating slow with the good food and continue to eat slow with the bad food. Eating slowly causes your satiety signal to set in with less food. Put simply, you will not be able to eat as many of those cookies.

Work Out

Continue to work out and workout hard. I recommend a HIIT workout along with heavy weights. This is particularly helpful if you work out during your fasted state and before your big meals. This will clear your glycogen out and make prepare your muscles to soak up the glucose from your blood stream.

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I followed a very similar regiment last year and only gained four pounds which I lost (plus more) after the first of last year. The year before that, I did not gain any wight at all. And, again, I began to lose wight as soon as I went back to a strict low-carb diet. I am predicting the same thing will happen this year. I will keep you posted.

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Ultra Successful Weight Loss

There are four keys that help open up the door to ultra successful at weight loss.

Key One

The first key is to pick a plan or program. Of course you want to pick a program that is reasonable. You cannot pick the “I eat jelly donuts all day long” plan. Unless your goal is to put on massive amounts of fat. That said, there are many good programs out there that will help you lose weight. Check the link below to get the program I used to lose 64 pounds!

Key Two

The second key Is to follow that plan. Follow it as closely as you possibly can.  Don’t cheat. If the program is 25 carbs a day, then consume only 25 carbs a day. You cannot blame the diet if you do not follow it.

Key Three

Monitor to see if what you are doing is working. This is where one has to be honest with him or her self. If what you are doing is working then keep going. However, if the plan is not working, then stop and implement the fourth and final key.

Key Four

The fourth key is change. That is to say do not be afraid to change if what you are doing is not working. Out of the four, this last one seems to trouble people the most. People just do not want to change plans.

There are two reasons for this. The first is due to the fact that changing plans (in the minds of many) is an like an admission of defeat. However, that is not true.Changing plans does not mean that a person has lost. Instead it means that a person is strong. It means that a person is flexible in their approach. It mans that a person is on the track to being successful.

The second reason is change for many means complete abandonment. But like the above misconception this is also not true. Adjusting a plan slightly is also a change.

For example, let’s say you were on a diet that allowed 40 carbs a day. You do not have to drop the whole plan. Just drop your carbs a bit and see what happens. But always remember to monitor your weight and don’t be afraid to readjust again.

Follow these four steps and pretty soon you will go from this


To this

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Hey! I’m On a Diet!

Letting others know that you are attempting to change your eating habits can be challenging. This is particularly true for those who have extensively yo-yo dieted. Speaking from personal experience, I would often keep my diet a secret from my family and friends. Why? Because I did not want to publicly fail–again. It is embarrassing to let everyone know you are trying to lose weight only to have it not workout. However, letting people know you are changing your eating habits is a great technique that will help you make a permanent change. Here are two reason why:

Getting Help 

If you do not let others know that you are on a diet, there is no way they can help you. In fact, not letting others know can lead to some unavoidable compromises. For example, a client of mine neglected to tell anyone that he was going on a low-carb diet. when he went over to his mothers house for his regular Saturday-family meal, he found himself with no low-carb options.

Of course, his family may not have adjusted their eating plan according to my client’s needs. But it does give them the option to help rather than hinder.

Gives You an Out

Letting others know about your dietary changes gives you the upper hand in case you find yourself presented with high-carb temptation. What do I mean by this? Let’s say a friend invites you out to lunch, and he offers to pay. But he wants to go to a place where there are not a lot of low-carb options. If you have not told him about your dietary change, then asking to go to a different restaurant could seem a bit rude. However, if you have told your friend, then you can say something like, “That sounds great, but remember I had mentioned that I’m on a low-carb diet. I’m really serious about being healthy. Could you help me out by going to a restaurant with more low-carb options?”

In Closing

There will always be people who want to see you fail. That is to say, there will be people who do not want to help you even if you have told them about your dietary changes. For example, your friend might be inviting you to lunch because he wants to insure your failure. However, those who want to see others fail normally act indirectly. Letting others know about your dietary needs puts the responsibility on them. They either have to be honest with their desire to see you fail, or they have to acquiesce to your dietary needs.