Getting Rid of Junk Food and Throw Away Values

I would never say that the current pandemic is a blessing in disguise.  It is a painful scourge that has caused pain to many and has dramatically changed our lives.  But I would call it an opportunity, if we are bold enough to seize it.  An opportunity to reflect on what is important and perhaps change the direction that we are taking individually and as a nation.  In that way, it is reminiscent of a personal health scare that I had some five years ago.   This event, while extremely negative and scary at the time, changed my life for the better. 

Six years ago, I was on a downward trajectory. The bottom hit in 2014 when I was out of shape (350+ pounds), stressed and overworked. I was in Kansas on a work project and I was trying to keep up with one of my colleagues who had offered me a lift to the hotel. I was trying to keep pace with him  as we climbed the stairs. On the third flight as we approached the car, I could not catch my breath in the brisk air. It took more than 5 minutes of deep breathing to get it under control. My chest was constricted and heart beating out of control.  In that way it had some of the symptoms of the current virus.

Something had to change! Left to my own devices, I would have done what I always done – driven on. But this was something scary and new. The Iron Man’s armor was beginning to rust, and I had to reassess my habits.  In this case, one of the habits I had to change was eating junk food.   A sugar junkie I used to literally drink Peanut M&M’s as I drove through another 14-hour workdays.   

This scare made me make abrupt changes to some of my habits, but not all.  Instead of eating junk food such as M&Ms, I switched to apples.  Instead of sitting in a chair for 14 hours, I got up and took a walk.  Slowly over a year and a half I took off a 150+ pounds and got healthy.  But I still retained some bad habits.

That is where the current pandemic comes in.  It is a similar shock to the system.  But instead of getting rid of junk food, it has forced me (as I suppose some of you) to reassess and replace junk values with real ones.   Chiefly these three:

1.  Reassessing Work-Life Balance.  I am not sure I ever practiced work-life balance.  I was more Work first then life; but the current situation changed that.  Work can disappear in a second.  If you pour yourself into work only, you lose your identity.  And then what do you have when work goes away?  Fortunately,  that has not happened to me yet.  But the situation has caused me to reflect and rebalance.  I focus now on life first.  That has also rippled into my reactions with others.  I used to focus exclusively on work in discussions. But with everyone working from home, it has made me more tolerant and even appreciative of the lives of others seeping into work.  Just the other day I had the joy of seeing a colleague’s child sing “Baby Shark”.  My kids are all adult and with no grandchildren to date it was fun (although you younger parents must think I am nuts!)

2.  Slowing down instead of speeding up.  I used to change gears at the moment’s notice.  With no restrictions, I would get in a car or plane to meet a friend, take in a movie or fly to a client site.  The need to social distance and shelter at home has slowed everything down and took away our freedom of movement.  But if you think about it, maybe we were too frantic in the first place.  We now have more time to plot our next move and to think reflectively.

3.  Appreciating the human touch.   I am not one for crowds.  Truth be told I am a bit of a curmudgeon.  But with the inability to see people real time, I now have a longing to be back with friends and family.  I cannot wait to be back in the office and see my colleagues at work or sit with my Weight Watchers group in the studio again.  Virtual Zoom meetings can help replace some of the interaction, but it cannot fully satisfy the human longing to be with each other.  Springsteen says it best that when facing a world with too few answers:

“You might need somethin’ to hold on to
When all the answers they don’t amount to much
Somebody that you can just talk to
And a little of that human touch”

 – Bruce Springsteen “Human Touch”

I would like to close with one a verse of my favorite Irish song.  Although I could not sing it with others on St. Patty’s Day, I am hoping the shock of Covid-19, like a thunderstorm in April, can lead to a flowering of new life in May.   And we can again shake hands …

Slow Down You Move too Fast

One of my favorite songs is Simon and Garfunkel’s “Feeling Groovy” and nothing makes me feel groovier than taking a slow walk Saturday around Lady Bird Lake in Austin. The song goes something like this with apologies for some modifications:

“Slow down you move to fast,

Got to make the Saturday last,

Just kicking down Lady Bird Lake,

Austin is great and feeling groovy.”

Here is a picture I snapped last weekend during my weekly trek.  These turtles sure know how to Slow Down, bask in the sun, and feel groovy.

While the word Groovy may have been out of vogue since the Seventies, slowing down to regroup is still key to a better life.  Even more so in this time of constant noise and nuisance.  Nothing restores the soul and the spirit then a good podcast, a crisp wind and nature all around.

Slowing down is the key to the healthy and happy life.  I seldom miss a Slow Walk Saturday for the following three reasons:

1.  Time to reflect and adjust.  When we are running from one task to the other, there is seldom time to reflect, learn from experiences, and adjust.  I find that when I slow down and quiet my mind that I come up with the answer that I need.  Proof point?  I have been so busy with work and life that I have been having writer’s block.  A few minutes and miles and I had ten new ideas when I had been stuck for at least a week.  Sometimes the best thing when you are struggling for a solution is slow down, quiet your mind and be thankful for the nature all around you. 

2.  Destress and feel blessed.  Nothing stokes compassion and soothes the soul than to experience nature.  It is hard to feel hassled when you see 20 turtles sunning on a log or see a bird take flight.  It is a wonder this world! Our role is to revel and reflect the love of God in his creation.  Not to strive and stifle.  Slowing down makes us thankful for the pauses and pleasures that are in each day!

3.  Listen and learn.  When you are alone with your thoughts and those of a good book, you learn new things about yourself and your place in the world.  I recommend to everyone the library application Libby which provides audio books for free if you have a library card.  I have learned so much while walking and listening from how Changing your Habit can Change Your Life  to  How to be 10% Happier.  Truly my Slowdown Saturdays have made me a better person!

Life is not a sprint. It a slow walk to the better angels of our nature. So, take the time to slow down and feel groovy.

Let in Snow! 3 Tricks to Stay on Track Despite Travel Woes

Keeping on track with your weight loss journey is tough when traveling under the best circumstances.  It can be doubly so when your plane is delayed or even cancelled on a Friday.  But it does not have to be!  You can stick to your healthy habits with these three tricks.

1. When it snows, find a Skywalk!   Getting stuck overnight in a hotel because of a blizzard can curtail your weekend exercise routine.  I do not know about you but walking on a treadmill just does not get it for me.  I like my walks with some scenery and adventure.  One way to switch it up if you can’t get outside is to find a mall or even an indoor Skywalk.  Last weekend I was stuck in Des Moines, Iowa when my plane was cancelled.  Luckily, I did not have to miss my Saturday Morning walk.  I found an entry to the downtown Skywalk about a block away.  After a brief bout with the sub-zero wind chill, I was soon walking and getting lost in the Skywalk.    It was quite an adventure trying to find my way back through the maze of corridors.  Also, felt a bit like Maxwell Smart with all the automatic opening doors.  When I was finally done, I had five miles in, while braving the cold for only a few minutes.

Des Moines Skywalk

2.  Don’t stress, catch up on your rest!  Missing your flight home due to weather can be stressful if you let it.  But it also can be an opportunity to catch up on your rest.  If you can’t get out of your hotel, catch up on your snooze time.  Most of us are sleep deprived anyway and a few extra hours of rest can do wonders for your metabolism.  On the flipside, overly worrying can lead to stress eating. 

3.  If your late, just meditate.  You do not have to get caught up in the noise and bustle when stuck in an airport.  Most airports have a chapel, lounge or quiet space where you can meditate or pray according to your practice to clear your head.  Here is a guide that can help you out.  https://www.sleepinginairports.net/

One of my favorite places is the chapel at DFW.  But you can also find one of the gates that does not have a flight for an hour.  For just type of these delays, I keep meditation applications Headspace, Calm, and the podcast Christian Meditation on my iPhone.

A plane delay or cancellation does not need to be a reason to go off the wagon.  Use these three tips to keep on track when travel sets you back!

Mediterranean Magic: 5 Ways to Maintain Weight on Vacation

Recently I and my wife went on a ten-day Pilgrimage to religious sites in Israel, Palestine and Italy. While I looked forward to the trip, I was worried about gaining weight. We went on a tour in which each moment of the day was planned to include where and when to eat. Hearing stories of how people gained 10 or more pounds on a tour had me worried. I was used to controlling my eating habits by eating primarily at home and tracking my food intake and timing consistently through the WW application. Having lost over 150 pounds on this regimen and keeping most of it off for 4 years, I was facing the unknown. I did not know what food would be offered nor did I know if I could even spell it to find in the application! Also, I knew the all breakfasts and dinners would be offered buffet style. I had avoided buffets since losing the weight because they always have been my nemesis. I had images of Golden Corral with numerous desserts and heavy American food and I was worried I could not control my eating habits.

Well, I should have rested easier, especially in Israel and Palestine (although Italy still posed problems due to its Pastas).  The buffets at the Israeli hotels in Tel-Aviv, Nazareth and Jerusalem were a lot different than their US counterparts or those on cruise ships.  There were five main distinguishing factors that made the buffets healthier than their US counterparts on the trip:

1. Vegetables, vegetables, vegetables!  At each hotel there was an abundance of vegetables.  They were fresh and varied.   They also were front and center taking the place of the heavier entrees that are in US buffets.  Another change were vegetables were available for breakfast along with fruit.  For a devoted WW, it was a zero-point heaven and I loaded down with new and varied tastes. I loved the Israeli peppers and pickles that tasted different than those used in the US.

2.  The best Hummus anywhere.  Sorry Greece.  Israeli Hummus is incredible and varied.  In the morning there was about 5 types and the evening 7.  In the US, I can tolerate Hummus, but it is not my favorite.  In Israel, it is a different story!  It tastes so fresh and tasty.  Sorry American Greek restaurants, Israeli hummus it is where it is at!

3.  Kosher food and whole foods.  All the food in the Israeli buffet is Kosher and is prepared to exacting standards.  It is not processed like its US counterparts and you can taste the difference.  In addition, whole foods are bountiful.  Nothing processed.  Indeed, for the first time, I enjoyed a fish cooked whole from the Sea of Galilee (see below).  I was a little nervous but was able to figure out how to eat correctly from a YouTube video!  It was delicious.

St. Peter’s fish from Sea of Galilee

4.  Portion control.  I was really worried about the dessert table, but I should not have been.  Although I enjoyed a desert each meal, I did not have to worry about overindulging.  No large ladles dipped in Apple cobbler or big slices of cake.  The deserts were smaller so you could have a dessert and not be tempted by overindulging.  The only problem on portion control was the coffee.  We had to get up early each day and the coffee cups were small.  Also, for some reason, Israeli’s love instant coffee and seldom could I find brewed coffee.  Oh well, you can’t have everything.

5.  Fish, fish, fish.  I usually do not like fish but here it was varied, plentiful and the main offering.  I even ate fish for breakfast!  Had my first taste of salmon and pickled herring in the morning and it was surprisingly good!

At the end of my ten-day vacation, I had only gained .2 lbs. while still eating dessert each day.  I think I would have lost wait if the entire trip was in Israel, but we also traveled to Italy for 3 days.  I cannot resist Gelato and pasta.  Also, an Italian cappuccino blows is cheaper than the US and is about 10 times better.  Still, gaining only .2 lbs. while indulging in the Gelato’s for three days is quite a coup!

March Back to Fitness!

Back in my Army and West Point days, I never thought of marching and carrying a ruck in fitness terms.  It was a necessity.  What you carried on your back is what you brought into combat.   The more you put in, the more you were weighed down.  The less you put in, the more you ran the risk of being ill-prepared.  

Recently, however, I realized the fitness benefits of rucking for civilians.  I started carrying a weighted ruck in preparation for the Shadow West Point March back that happened last week.  The March Back coincides with the annual 13-mile march back of the United States Military Academy’s Plebe Class at the conclusion of summer Cadet Basic Training.  I and about 15  fellow members of the West Point Society of Central Texas finished the march last week. The March included loaded Rucksacks and the Texas Heat!   See the picture below.  The Weather Channel even filmed a piece about us! I will let you know when it comes out. 

Vets  Marching for Fitness

Rucking has many benefits and is my latest fitness obsession.  There is even a community of Veterans that go on rucking events.  It is called GoRuck and raises money for Veterans dealing with PTSD.  I am currently training for the next major event near Austin.

Here are the five major benefits of Rucking:

  1.  Low Impact.  Unlike running that puts stress on your joints, rucking is low impact especially if you pack your ruck correctly.
  2. Burns Calories.  It burns 3 times the calories that walking does (even more in Texas heat).
  3. Carry your Hydration.  A ruck provides a convenient compartment to store water and remain hydrate.  I fill up the bladder from my Camelback in my ruck.  It adds weight and prevents me from passing out int the Texas heat!
  4. Low Cost.  I bought my rucksack for less than 40 dollars on Amazon.  There is no need to get a specialized rucksack unless you want to.  To weight it down, I just evenly distributed 5 lbs. weights that I already had in pouches. 
  5. Fun and social.  I loved marching with fellow members of the Long Grey Line and being out in nature. 

Marching with a ruck is not just for the military.  Pick up your ruck, lace up your shoes and march back to health!

Listen to Learn and Lose!

Photo by jonas mohamadi from Pexels

Listen to Lose
Photo by jonas mohamadi from Pexels
Listen to Lose!

When people start on a weight-loss journey,  they talk too much.  They talk about the latest diet they are trying or the latest fitness craze that they are meaning to get to tomorrow.  But talk is cheap.  You need to listen to lose! Listen to your heart, listen to your body, and  listen to others.

  1. Listen to your heart. The you that you are meant to be is one heart beat away.  So, listen what your heart is telling you to do.  Do not turn to things that stress you out.  The latest fitness craze does nothing if your heart is not in it.  It just stresses you out and will cause you to stop when you are discouraged.  Instead, do what you love.  Also, be thankful for what you have.  A thankful heart is a stress free, restful heart.  Stress is often the reason for losing sleep and gaining weight.  Lastly, strive for a goal that inspires you.  Your heart needs to be in it to win it!
  2. Listen to Your Body.  Your body knows what it wants.  That is the reason too many hamburgers and fries give you indigestion.    Feed your body with the good stuff.  Choose vegetables and fruit over candy and sugar.  Remember, just like listening to someone, you must listen to your body closely to understand what it is saying.  You may think is  saying I need sleep when in  reality your body is saying I need to exercise and get energy, or I am dehydrated, and I need water. 
  3. Listen to Others. Some people are struggling as you are and may have caught on to something new that you have yet to discover.  Others may have won their battle with weight and have inspiring stories and important teachings to tell.  Also, when you have met your target, listen to others to pass on your lessons and to provide you with a reason to stay on track. 

Like all things, you learn more through listening than talking.  So close your mouth, open your ears to Listen, Learn and Lose!

Pivot to the Future You!

I recently read Pivot to the Future, a new book by Accenture’s Omar Abbosh, Paul Nunes and Larry Downes. I highly recommend it for all IT professionals and, less expected, for individuals seeking weight loss. The concepts in the book can help those striving for a happier, healthier life!

Pivot to the Future highlights the key elements of Accenture and its client’s recent success.  The key point of the book is to show how Accenture and other top tier companies are releasing trapped value by continuously conducting a Wise Pivot.  A Wise Pivot is leveraging the lessons of the old and applying them with the tools of new in releasing trapped value.   

As I thought about it, I applied this concept in my weight loss journey to build a better, more fit and engaged me!    The new tools that I applied were the research and technology provided by WW and others to drive into new habits, new thoughts, and new ideas while leveraging the old!

1. A New Take on Habits – In every bad habit, there is the seed of a good habit.  Charles Duhigg explains this in his phenomenal book, The Power of Habit.  Each habit consists of a trigger, a method to get a reward, and a reward.  The key concept is it is sometimes hard to change the trigger or reward, but you can achieve it in a different way.  All you need to do is pivot to a new method of achieving the reward and its manifestation.

One example of how I did this was my addiction to Diet Coke.  Even though it is called Diet Coke, it is not good for diets (although somewhat better then leaded coke).   I used to drink 4 – 6, 16 ounces of Diet Coke’s a day, which was not good for my heart condition and weight at the time (358 lbs.).   After studying this habit, I realized the reward I was getting from drinking Diet Coke was an energy boost to momentarily take away fatigue and satisfying my craving for carbonation.  I soon realized my fatigue was attributable to a lack of hydration.  I therefore switched out Diet Coke with sparkling water that better reduced my fatigue and hydrated me! Now instead of consuming double or triple my daily allowance of sodium and caffeine, I am satisfying my fatigue and carbonation fix while hydrating!  I Pivoted to the New through my examination of the old (read more on this here https://weightlossleadership.com/2018/04/13/fat-to-fit-again-the-power-of-habit/).

2. A New Way of Thinking – Another key element where you can seize on the old to achieve the new is thoughts.   We often focus on negative memories when we are dealing with a problem.  But likely there is an equally compelling positive experience to counter the negative one.  The key is finding the positive and discarding the negative. Two ways to emphasize the positive and disregard the negative is mindfulness and keeping a gratitude journal.  These two new practices have often helped me to find a positive example to counter the negative ones racing though my head.  Also, it is important to remember that each failure is a lesson to propel you forward!  Here is added insights on how to change your thoughts and change your life. https://weightlossleadership.com/2018/07/01/stop-the-negative-talk-and-take-a-walk/

3.  New Ideas from the Old Each old idea holds the root of the new!  This is as true in wellness as it is in business.  Here is an example of an old idea turned new idea in health. 

Calorie counting has been an element of weight loss ever since people have sought to lose weight. However, we have subsequently learned that not all calories are created equal. A calorie of protein satisfies more than a calorie of saturated fat. Likewise, it once was thought that a good dose of fiber could counter the ill effects of sugar (not true).

The way I blend the old idea of calorie counting with the newest research on wellness is to use WW’s Smart Points. Since I began, 4 years ago, WW has changed their point system three times; each time incorporating the new research of weight loss with the old discipline of watching what you eat. Each change built on the former one and research to build a better path to wellness. Instead of chasing fads, I believe mixing the new with the proven tenets of the past to build a better future!

You too can change the old you into the future healthier you.  Use these three concepts to create a healthier you and a better world.

5 Melodies to Melt the Pounds

Counting calories, exercising, and mindfulness are all common tools for weight loss.  But one critical tool that people sometimes fail to consider is music.  The right song at the right time can drive through that last mile.  It can take your mind away from the stress and away from late night refrigerator raids.  Lastly, a timely tune can inspire you through the hardship, the self-loathing and to a new you.

I can testify to the power of music in curbing the calories and the negative thoughts.  I could name 100’s of songs that kept me going in my 170 lbs. weight loss journey.  More importantly, music has been instrumental in keeping the weight off. 

Each person is different.  My songs may not be your songs but here are my Top 5. 

  1. Theme from Rocky – This one is my favorite song for two scenarios.  First, it is hard to stop going no matter how tired you are when you here the first note of the Rocky theme.  Many times, I was on my last leg only to go another mile after hearing Rocky.  Second, I have a food strategy based on the Rocky theme.  The equivalent of an Apollo Creed, first round punch is my weekend eating habits.   In my case, I tend to eat too many Smart Points (unhealthy calories for you not in WW) on Saturday after a long week and my Saturday weigh-in.  I usually end up with very few weekly Smart Points by Sunday.  That is when the first chime of the Rocky song comes into my head.  The rest of the week I eat healthy, exercise and gain back some of the weekly Smart Points.  The whole time that I am doing the Rocky strategy the tune is running in the back of my mind.  If you want to use this strategy, here is a link to the Rocky Theme. https://www.youtube.com/watch?reload=9&v=liPSTWdYiKs
  2. Don’t Stop Believing, Journey – There were many reasons for me to give up when I first started losing weight.  Tipping the scale at over 350 lbs. with sleep apnea and a heart condition to boot, it was hard to believe I would ever turn it around.  Roadblocks and obstacles stood around every corner.  But,  that is when I would crank up Journey and run through the stirring chorus “Don’t stop believin’, Hold on to that feelin” .  The feeling and dream that I held on to was I could again be healthy.   NEVER stop believing! https://www.youtube.com/watch?v=VcjzHMhBtf0
  3. One Thing Remains, Jesus Culture – This may be the least traditional weight loss song, but to me this is the most important.  Self-hatred and fear were two things I had to overcome both in getting healthy and life in general.  When you don’t know were to turn, you should seek love.  To me,  Jesus is love.  And as the song goes “His love never fails, it never gives up, it never runs out on me”.  This has become my favorite song when facing the negative thoughts and fears running through my mind.  I am forever grateful for our Life Teen Minister for introducing it to me.  Another benefit of this song is I sing it so loud when it comes on that I am sure to drop a pound or two.  For you have not had an opportunity to hear it, here is a link. https://www.youtube.com/watch?v=6_KXsMCJgBQ
  4. Shake it Off, Taylor Swift  – My cycling instructor Corey often mashes up songs with those of Taylor Swift to inspire us.  He says that Taylor Swift goes with everything and he is right, especially when it comes to weight loss.  Besides the song being so danceable that you must move, its lyrics are compelling.  To paraphrase, if you have a bad day, instead of eating a bag of M&M’s just shake if off!  I included a link just in case you were heading to the refrigerator now to drown your day! https://www.youtube.com/watch?v=nfWlot6h_JM
  5. YMCA, Village People –  This is a no brainer.  First, it talks about going to the gym!  So,  if you are thinking about staying on the couch, just turn this oldie up.  Second, it is even more danceable than Shake It Off and it comes with its own choreographed dance moves!   Last some of the lyrics resonate including the initial ones “Young man, there’s no need to feel down. I said, young man, pick yourself off the ground. I said, young man, ’cause you’re in a new town. There’s no need to be unhappy.” https://www.youtube.com/watch?v=CeADaAg0f_w

Get happy and lift yourself off the ground!  Find your own songs or use these to melt the pounds and become healthy!

The Essentialist’s Playbook for Weight Loss

Most people try anything and everything to lose weight when first starting.  They will try the latest supplements, liquid diets, eating only select foods (cabbage soup anyone), the hottest fitness craze, eating at only certain times – you get the picture.  Let’s do A through Z and sticks to the wall and un-sticks my diet.

I was a proponent of the more is more approach for years and it didn’t work.  Over the years as my weight climbed and my hope failed, I tried everything, many simultaneously, from being a vegetarian (failed because M&M’s are not meat!), popping Green Tea pills, cleansing in various ways, the latest exercise craze, and on and on… Then I discovered two things.  Weight Watchers (WW) and the book Essentialism: The Disciplined Pursuit of Less by Greg McKeown https://www.goodreads.com/book/show/18077875-essentialism .  Both teach the same thing – Do less, but better.   The key to weight loss and a better, more successful life is by correctly assessing the few important priorities, focusing on these priorities exclusively, and dumping the rest.  Mr. McKeown provides how to do this in his book and WW in its classed for a Essentialist’s Playbook for Weight Loss.

 You can lose 170+ pounds like me by not doing everything but these three things:

  1. Track everything you eat or drink.  The best way to know how to lose weight is to track what you eat.  By consciously tracking your food intake, you will better understand portion control and the trigger foods you need to avoid.  You use this along with weekly weight tracking to find out what works and what foods to avoid.  That way you focus on what works, rather than trying everything that doesn’t!
  2. Be kind for yourself.  You can’t focus on what is important if you are unhealthy in body or your soul.  It is therefore important to focus on your health both mentally and physically.  Take time to journal positive thoughts, rest, and relax.  A few minutes a day of being kind to yourself will not only help you lose the stress that sabotages most people’s health.
  3. Take time to exercise.  Study upon study have shown that sitting is the equivalent or worse to smoking for health.  It does not take much to get the exercise your body needs and craves.  Get up for 10 minutes every hour and take a walk.  Also, block out 30 minutes in the morning to recharge and energize. 

Bottom line:  You do not need to do A through Z to lose weight and be a better you!  All you need is the essential 1-2-3!  Go out and practice Essentialism to gain a new body and soul.

In Just Spring

In Just-

Spring   when the lame

middle-aged man

runs   far and    wee!

And the ground-beneath

is puddle-painful

From too-much running  too-soon,

As the hobbled, middle-aged man

limps slow—ly   far and wee!

The above is my take on e.e. cummings’ classic  “In Just Spring” https://www.poetryfoundation.org/poems/47247/in-just after my first run in Spring. Everyone wants to get out and lose those 10 pounds of insulation gained during the Winter months.  But before you go out and become the little lame woman or man, here are three rules to follow In Just Spring.

Take it Slow – It is always tempting to walk that extra mile or two when the weather gets warm and the bluebonnets are out.  That is exactly what I, my wife, and our dog Boots attempted to do on the trails on Brushy Creek.  Even with a stop at a sandwich shop for a quick bite, we ended up struggling to make it back to our car.  We ended up dragging our 70 lbs., huffing Bernese Mountain dog the last few yards.  We are still recovering!

The lesson learned is simple.  Do not overdue it with the first flowers of spring.  In the winter it is a struggle to get out and about (read how so in this blog https://weightlossleadership.com/2018/12/09/baby-its-cold-outside-but-exercise-anyway/ ).  Now that the weather is more conducive to exercise don’t try to catch up all in one day.  Take your time to slowly build up your miles, so you too don’t become the little lame woman or man (or dog!).

Do the essential – A corollary to the first rule is to focus on the essential.  In his book Essentialism: The Disciplined Pursuit of Less, Greg Mckeown says that the key to success to health and life in general is to do “less but better”.  When waking up after our winter fog, it is tempting to try everything at once to get fit.  It is understandable, we are excited to get swimsuit ready for the summer.  So we take up the latest diet, try a myriad of fitness fads, and buy the newest exercise equipment from Amazon.  But it is better to focus of the essentials.  Track the food you eat diligently, get plenty of sleep, and focus on the now.  Don’t do everything! Do the essential well to enjoy the Spring and the new you.

Be in the Moment – The flowers are in bloom and the sun is out.  It is time to focus on the now and enjoy the new life of Spring.  One way to take it slow is to take in nature.  Sit on a bench.  Take a picture.  Lie in the bluebonnets like Boots the dog!  Clear your mind of anxiety and enjoy the blooming beauty all around you.

Dog in Bluebonnets

Follow these rules to avoid becoming the little lame, middle-aged woman or man.  Spring into the season and a new you!