Coffee Cups Are Not Just for Coffee, Anymore!

I have a secret weight loss weapon when traveling on the road – coffee cups.  This wonderful tool is ubiquitous at hotels.  Here are three simple weight loss hacks related to coffee cups:

  1.  The first is the obvious one – use it for coffee.  Nothing gets the constitution working better than coffee.  I drink one cup and you are ready for the rest room.  But stop at one or two or you will have the opposite result since coffee is a diuretic.  Also, if you are older like me and walking to the office you may not make it to the office a second time!
  2. The perfect hard-boiled egg container.  Almost as ubiquitous as coffee cups at the hotel breakfast counter are hard boiled eggs.  They are a perfect source of protein and a great way to satisfy mid-morning snack or for lunch.  A standard coffee cup can hold 3 large hard-boiled eggs.  Place a lid on it and label it and now you have a ready-made free lunch to stick in the office refrigerator!  See picture below of my friend  adopting this new craze. Coffee cups can also serve as containers for the fresh fruit that is often set up on the breakfast buffet (don’t forget bananas and apples in your backpack).  You could also use coffee cups for oatmeal.  All three serve as wholesome snacks and lunch on the run.  You also can save money if not on an expense account (or save your expense account to splurge on dinner!)
  3. Larger cups for infused water.  I love that a lot of hotels are now providing fruit infused water at the hotel.  But I do not love the little dinky plastic cups with no lids.  Answer – use coffee cups with lids and get 16 ounces of delicious water (to wipe away the effects of the second coffee).

There you have it.  Coffee cups are not just for coffee anymore.  Instead, they are a secret weight loss weapon for people on the go!

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.

Baby It’s Cold Outside, But Exercise Anyway!

Recently there has been a lot of controversy on the song “Baby It’s Cold Outside”.  Now, I am not going to get into the controversy.  No. Instead, I decided to use the melody, which I love so much, and make new lyrics that are appropriate for those losing weight! 

Here is the song with the lyrics directly below:

I really should go play,

But it’s cold outside,

I got to get away,

But it’s cold outside,

I need to exercise,

So, I don’t get fat,

What do you think of that?

I have to go, go, go,

But my body says no, no, no,

I really should go and do my exercise,

But I despise,

The cold, the cold, the cold, THE COLD!

Most of us hate to exercise when it is cold outside.  But it is a necessity if we are going to keep on our weight loss journey.   So, how do you get your exercise in, when you don’t want to go out?  Here are five tricks of the trade.

  1.  Bundle up and play!  A key to good health is getting sun.  So, the first thing is to layer up and get outdoors.   Winter is a good time for high calorie burning especially if you are in Minnesota which I will be in a few weeks.  So, layer up and have some fun with winter sports such as cross-country skiing, and sledding (as long as you are climbing up the hill after sledding down!)  Take advantage of these great sports that are only available in the winter (or early spring and late autumn when you are in the frozen tundra up north). 
  2. Romp around in your romper!  Those Marvelous Mrs. Maisel and Jack LaLanne fans out there know the power of the romper. The founding father of exercise, Jack, and Abe Weisman, Tony Shaloub’s character on The Marvelous Mrs. Maisel show us how it is done old school with simple calisthenics.  Whether you are in the warmth you are home or in the Catskills as Abe, old school calisthenics can get your heart pumping.  If you have YouTube,you might even want to one of Jack’s old TV routines shown here. https://www.youtube.com/watch?v=y4A3mdG5zbQ
  3. Spin to win! Biking outside is not always available or inviting when the roads are slick.  But you can always do inside cycling and learn from the best!  Read my recent blog on the King of Cycling! https://weightlossleadership.com/2018/06/10/heroes-of-health-series-episode-2-corey-the-cycling-king/   
  4. Take your Dog for a walk!  Some dogs are conditioned to walk in the cold.  Boots, our Bernese Mountain Dog, gets way more active when its get’s colder.  As you can see from his thick coat and bear like appearance, Boots loves the cold and can walk a lot further when it is 30 degrees than 100 degrees in Austin.  So, take care of your body and take your dog on a walk to escape that pesky cat. 
  5. Dance fever. This last one comes from my daughter Kate the Great.  When she gets done from a tough day teaching high school, she goes home, turns on the X-Box and “Just Dance”s.  Whether with an X-box game or to some Venmo videos of Taylor Swift (I personally love “Shake it Off”, dancing is an excellent way to shake off the pounds!
Boots and that Pesky Cat!

These are just five ideas to keep in shape during the winter months.  There are many more like chopping wood for your own fire or hot yoga, but these will suffice for now.  Bottom line:  Don’t get old, just because it is cold.  Exercise and have fun!

Boy It is Cold Outside

I’m Back, Right on Track

I was temporarily derailed on my Weight Loss maintenance program the last few weeks.  So much so that my Lifetime standing was potentially threatened.  The first two weigh-ins this month I was off by two lbs. Not the worst thing but I really cherish my Lifetime distinction.

What got me slightly off track?   It was not dramatic.  I did not suddenly binge eat a bunch of M&M’s or stop exercising.  Nor did I stop my other good habits (in fact they saved me – more on that later!).  No, it was three items that without the habits that I learned at Weight Watchers would have derailed me permanently.

I think of these external items as the Weight Gain Axis of Evil!   Before the discipline and training I received at Weight Watchers, this Axis of Evil caused me to balloon up in a matter of weeks.  The diagram below shows the three elements of the Axis:

The Weight Gain Axis of Evil
The Weight Gain Axis of Evil

Here is how they impacted me in my temporary setback.

  1. Travel woes.  Both weeks I was traveling for work out of town and had a delay on some of the flights.  Plus traveling two time zones away.
  2. Work Stress. I was taking on more work responsibility while still retaining my current work.   In addition, I had a packed two-week schedule with deadlines and planes to catch.
  3. Lack of Sleep. I could not sleep for the most part driven by the first two elements of the Axis.  First, I kept thinking it was 5 am when it was 3 am because of the time zone difference.  Second, I had to catch planes early in the morning and late at night.  Third, the work stress and the tight schedule made me anxious making it difficult to fall asleep.

I caved in the past before Weight Watchers when I confronted the Weight Gain Axis of Evil.     I would wake up too early or go to bed too late causing Cortisol to race through my veins.  Then the stress  elevated the cortisol level and the fatigue factor, making me eat more and exercise less. The result in the past; easily a five-pound weight gain in a week with additional weight gain until I could get of the loop.

This time however I was able to recover from the fleeting set back with the lessons I learned from Weight Watchers.  Here are the 5 items that helped me.

  1. Don’t Panic! – Like the Hitchhiker traveling the Galaxy (one of my favorite books), Don’t Panic!  I remembered the rough patches I had before and how I eventually was able to overcome them.  I was not going to let a two-week setback remain permanent.  Remembering my Weight Loss Journey when I lost 170+ pounds, I knew if there were fits and starts in weight loss, there would also be partial setbacks in weight maintenance.
  2. Look beyond the Scale – There are more things to Weight Watchers than just the scale. According to the Lifetime member rules, I only need to weigh in once a month to maintain my status.  But comradery and the friends I have gained at my Round Rock class means more to me then a temporary loss of Lifetime status.  THEY WERE THERE FOR ME AND I WILL BE THERE FOR THEM.
  3. Listen closely at Class – While you are at class enjoying the comradery, listen! Two lessons from the last two classes helped me get back on track.  One was the practice of mindfulness (see 4).  The second was the discussion of the “The Power of Habit”.  After class, I reread excerpts from that book and tweaked a few of my habits that had grown stale and needed tweaking!
  4. Mindfulness – Weight Watchers has teamed with Mind Space to teach members the practice of mindfulness and meditation to overcome stress. After attending and participating in the recent mindfulness exercise that was introduced recently, I restarted my practice to handle the extra stress of the last few weeks. With the calming effect of mindfulness, I increased my sleep and it was deeper also.
  5. Blue Dot Focus – I never lost my habit of tracking even during my set back.  But I did lose the focus of trying to get a blue dot award (staying in a recommended point zone for a day).  I had become astute at using every one of my weekly points and some of my activity points.  In so doing, I had been paying less attention of hitting a blue dot 5 out of the 7 days in a week.  This week, I went back to that goal and in so doing retained some of my weekly points.

My 5 ways to defeat my Weight Gain Axis of Evil may be different from yours.  Indeed, you may have a different Axis.  The point is to examine and to attack your weight gain nemesis with optimism, pluck and the lessons of Weight Watchers.  In closing:

I’m Back,

Right On Track,

Come and Give my Hand A Smack,

Weight Watchers All the Way!

Weight Watchers All the Way!

5 Weapons to Win the War on Weight

Ready for weight loss
Ready for battle with my weapons in weight loss!

For many, losing weight and keeping it off is akin to warfare.  It was for me.  Many days during my year and a half journey to lose a 178 lbs.  I felt like I was in the Battle of the Bulge.  I was pummeled on all sides by my enemies –  junk food, worry, and inactivity.     I needed the right weapons to beat back the break in my defenses and drive to victory.  And I found them in these five key weapons in Weight Loss warfare:

  1. Bananas – The banana is the ultimate weapon in defeating junk food cravings for several reasons.  First, they are very discreet and compact.  You can hide them in your backpack or briefcase and pull them out whenever a junk food frenzy hits!  Indeed, they were my weapon of choice in defeating my arch nemesis – Peanut M&M’s.  Second, they come with their own protection a removable skin that keeps them clean and ready to eat in all sorts of terrain – Nature’s MRE.   Lastly, they sustain for the long haul with their fiber and potassium.  Eat one and you can drive past a full candy bowl without slowing down.
  2. Sneakers are the ultimate weapon against our next enemy of health – inactivity. Sitting and remaining dormant are two of the most powerful armaments in our foe’s arsenal. There are more expensive tools to defeat them – gyms, the latest exercise equipment, etc. – but I have found the trusty sneaker to be the most effective.  Sneakers are like the famous Kalashnikov rifle that the Soviet’s used in WW II.  You could drop the Kalashnikov in the mud or march in the rain and it would always fire when you pulled the trigger.  Likewise, sneakers are a lost cost, effective way to beat inactivity.  For example, when I am out of town for work and know I will be away from the gym, I find a hotel about a mile or two from the workplace, lace up my sneakers and take a twenty-minute walk.  I then switch into my shoes and put them in my backpack; along with my trusty banana that replenishes my potassium!  There they remain until ready for access with my next bout with inactivity – lunch!
  3. Audiobooks – Two other enemies in the struggle against weight gain is lack of knowledge and boredom. Audiobooks are the perfect antidote to both.  Take them on a trek while walking on a trail and you will forget the foes trying to drive you away from your objective.  I have whiled away the hours listening to James Patterson as I worked off the weight.  Next, audiobooks provide you inspiration and knowledge to counter the enemy’s every move.  For example, The Power of Habit taught me how to counter the triggers to eating.  Walking with audiobooks strikes fear in our nemesis to health!
  4. Weight Watchers – An effective game plan and strategy is the greatest force multiplier on the battlefield.  Weight Watchers provides that game plan with its program Freestyle.  The program provides you the structure, support and tools to defeat cravings and the disinformation campaign that our modern lifestyle deploys.
  5. Your Mind – The most powerful weapon in the weight loss struggle is your mind.  The harbingers of weight gain use worry, negativity and self-loathing to distract you and bring you down.  To counter them, practice mindfulness and positive thoughts.  This will counter the senseless eating that often accompanies worry and restlessness.

The winning combination of the five weight loss weapons will bring you success.  Use them and drive to victory and a new you!

Vanquish Weight Gain During Vacation!

I have just come back from a week of vacation and was able to maintain my Lifetime Goal weight at Weight Watchers when I weighed in the week following.  How was I able to vanquish weight gain during vacation?  I was able to maintain the hard fought 175 lbs. (actually lost a pound) using 6 simple tricks!

Washington Monument
Washington at Night

  1. Wherever I Went I was Walking! One of my favorite movies is Forest Gump and the line I love the most is when he starts the jogging craze in the 70’s – “From that day on, if I was going somewhere, I was running!”.  Being on the backside of fifty and with somewhat creaky knees, I modified Forest’s plea to walking.  It is low impact and allows you to take in your vacation at a more leisurely pace.  Almost all the tours I took in Washington and Virginia historical areas were walking tours – averaging over 15 k steps a day with the peak day over 30 k.  Walking the streets of Williamsburg and the hills of Monticello and Montpelier allows you to take in the sights and sounds of our Founding Fathers and Mothers the way they did.  It also allows you to eat some more food and counter it with exercise.
  2. Indulge but count. Which brings me to point to.  You should indulge a bit on vacation.  The new Weight Watcher’s program allows you to do just that.  While on Vacation, I shared a few deserts with my wife for the first time in a long time.  But I was also careful to track everything I ate to know that I was in striking distance for the week.  By tracking and not attacking the buffet line, I was able to enjoy some of the colonial recipes and comfort foods in Virginia in a controlled manner.  I was able to indulge and avoid the bulge!
  3. Drink water to counter the beer. One thing that I indulged in during the trip was beer. I love microbrews and the beer recipes from earlier times (Williamsburg has beer based on 300-year-old recipes that are off the charts!).  Besides counting the points for each beer, I was careful to drink water to remain hydrated and trigger my metabolism.  Beer dehydrates you, so it is important to balance your beer with water that is clear!  (A little Dad joke for you all!)
  4. Destress, rest and learn something new.  This fourth point is a critical one.  You are on vacation and the purpose is to destress and rest.  It is therefore important to put work on hiatus or at the very least plan the times people can reach you if critical tasks are at hand.  Here is a case in point.  I really needed to take a work call but there was a show about Martha Washington that I wanted to see which overlapped the call.  I got to the show early to get a seat that would allow me to listen to the first hour of the show and then sneak up to a hill that had a great view of Williamsburg but was isolated enough to take the call.  It is better to turn off on Vacation but in my case, I get more stressed if I do not balance critical work with fun. By planning, I was able to destress by learning about Martha Washington for the first hour and still was able to take a critical call.  A little planning on vacation goes a long way!
  5. Vacation with someone that has your back. It is also important to vacation with someone who understands how far you have gone on your weight loss journey and wants to help you.  My wife Colette is great in this respect.  She has always been able to maintain her weight (I envy her metabolism).  When we go out to eat, she is very accommodating in the places we select and does not push me to eat something that would push up the points.  On the flip side, she does not nag me not to eat something if I make a choice to indulge.  Lastly, she knows how important it is to me to track my Smart Points, so she allows me to use my phone while at dinner.
  6. Wait to weigh in. This last point is the most important one.   The best way to maintain your weight on vacation is to not obsess about the scale.  I did not weigh myself until the Sunday evening after I returned.  In addition, I was mentally prepared to be higher than I normally am on a Sunday evening prior to my next Saturday weigh in.  In this case, I was 3 lbs. higher than my normal Sunday weight but had confidence when I hit Weight Watchers the next Saturday, I would be at the goal weight I needed to maintain.

So, there you have it.  Vacations are for fun!  You can control and ultimately vanquish the vacation pounds by applying these and other simple rules from Weight Watcher’s Freestyle and other lessons learned.

Heroes in Health Episode 1: MOTHER of Weight Loss and a Freestyle Life

This is the first blog of a many part series called Heroes in Health. Each series episode will be composed of two parts.  In the first part, I will introduce a person that I and others consider a hero in health.  Someone whose life, teaching and inspiration drives us forward to a healthier living and a better life.  The second part will be an actual interview with the person.  I am going to start off with a blog/transcript but hope to change it overtime to a podcast. The subjects that I hope to include are everyday heroes in health like spin instructors, football coaches, chiropractors, and health care practitioners.

I telegraphed this blog series a few weeks back in this blog when I mentioned one of the top ten influences in my life Julie Faircloth (see here The Why’s of Weight Watchers! ). Julie is the Weight Watchers coach/facilitator for me and hundreds of other team members in Round Rock/Central Texas area (WWW Round Rock ) She has been a Weight Watchers leader for many years and a member for even longer.   We will get to more on that in Episode 1b.

By way of introduction, I would like to use an appropriate acronym for this Mother’s Day, 2018 – MOTHER in Weight Loss and a Freestyle Life.  I use Mother not in a chronological way – Julie is more like a sister in that respect – but rather in terms of the way she guides both me and others in our Saturday class.  Her teachings and inspiration have nurtured me and countless others during her career to our weight loss goals (she was my coach through my entire 170+ weight loss journey).  In addition, she leads us not through a fad diet or intense Biggest Loser like competition, but an inclusive, instruction-based program at Weight Watcher’s called Freestyle.  Unlike other programs based on the whim of the day, Freestyle focuses on the latest learning on the three pillars of health: Nutrition, Exercise, and Joyful living.   The program uses weekly lessons on these pillars to provide team members the Freedom to Style their own, lifelong path to health living!

Mother both as a concept and an acronym is a good way of explaining why Julie is my and other’s hero in health.  A mother teaches and nurtures her family to be the best rendition of themselves.  Julie does this in her vocation as Weight Watcher’s leader daily.  MOTHER also serves as a useful acronym to further expound on this concept.

Makes us better!  –  Julie makes us better through weekly lessons on the three pillars of the Weight Watcher’s program.  I have learned so many things that have helped me change my life to be a better person.  Here are just a few.  I now use mindfulness and meditation to remove stress.  I have transitioned from peanut M&M’s, pizza and chicken nuggets to apples, grilled chicken and other healthy staples.  Indeed, I can now call up Smart Point and nutritional content for foods like a pastor can quote chapter and verse!  Finally, I have rediscovered that exercise and fun are not antonyms!

Other Focused.  Julie conducts her classes in an other-focused manor.  She does not lecture but calls on all to participate with inciteful questions and empathy.  Unlike coaches on shows like Biggest Loser, Julie does not cajole or berate, but instead provides a shoulder to lean on and an ear to listen.  She provides guidance in a non-judgmental manner and allows the team to teach each other

Teacher.   Julie is a teacher at heart.  She is always prepared with the latest information and is patient in helping others learn the ways of healthy living and a health life.

Helpful and Hopeful.  You cannot force someone to change through cajoling or force of will.  Instead, like a mother you need to help them to learn on their own.  Julie provides guidance in a helpful manner.  A mother also inspires hope in her children and is always hopeful of their success.  On several occasions, Julie inspired me to hope for a healthier life even when I was stuck on a plateau.  I see her do this for others at each meeting.

Everyday Living.  The Weight Watcher’s Freestyle program and Julie’s teaching is focused on everyday living.  You are given the tools to make healthy choices and when you on occasion decide to deviate (which you are free to do) to get back on track.  You learn how to get healthy and lose weight using the style that is best for you!

Renew and Rejoice.  Each week I attend Weight Watchers even though I have reached my Weight Loss goal.  I go there because of the environment that Julie fosters among our team members.  We are renewed through sharing lessons and trials of the week and rejoice in seeing our friends reach their goals!  I love the awards and seeing people rejoice in their new health!

To close, Julie is a true Hero in Health.  Like a MOTHER, she nurtures and leads her team to a better life and healthy living!  Thank you, Julie!