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:
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!
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!)
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!
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
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/
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.
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:
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!
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.
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.
This Friday marked a major milestone on my road to recovery from a major heart procedure. A little worse for the wear but not so bad if I do say so myself. Luckily our instructor did not end her usual unleash song, Tina Turner’s Rolling Down the River. I would have ended up breaking Rule 2 below and looking more worn. I simply can’t resist going 120 RPM’s on the chorus of that song.
For those of you follow my blog regularly, you know how much I love spin class. I fell in love with the music, movement, and madness that is spin about a year ago. It is indeed one of my favorite ways to relieve stress. But before getting back in the saddle, I first had to follow these three rules:
1. Rest, recover, relax. This first rule was the hardest for me. Having lost a ton of weight a few years ago, I was nervous that taking time off to rest and recover would throw me back off track. So, I did a very stupid thing and broke this rule. I went for a long 5 mile walk the day after returning from the hospital. Initially, I felt great as you can read in this blog. https://weightlossleadership.com/2019/02/13/a-heart-filled-with-gratitude-and-love/ But, it was not to last. During that whole week, I was recovering from the walk.
If I was going to get healthy,I needed to go back to the basics and follow this first rule. So, I took the entire next weekend completely off and rested and relaxed. It did a world of good and sped up the healing process. It is very important to take time for yourself and relax after surgery before diving into your normal regimen.
2. Ease back into exercise. The second step after taking time to rest is to ease back into exercise. As much as I wanted to, I did not get on the bike until three weeks later. Instead, I went back to basics and walked at a much slower pace and for shorter distances than that first Sunday. This less strenuous regimen provided two major advantages. First it allowed the bruise around the insertion point to heal. Second, it gave me a benchmark on my heart rate and gave me confidence the procedure had worked. I now was ready to take the plunge (or in this case the seat!
3. Unleash without fear. The last step is perhaps the most important one. Once you have taken the time to recover, you cannot be afraid to test the limits. It is the same lesson we all learned as kids. Get back on the bike when you have fallen off! I did watch my Fitbit carefully the first few songs but then gave into the vibe! You must trust in the professionalism of your Doctor’s and your own preparation. Get back in the saddle and ride!
And that is what I did and will continue doing. This coming Saturday, I will again be participating in Lifetime’s Ride for A Reason to fund the good work of St. Jude’s Children Hospital. Last year I rode all four hours and will hopefully do so again if the three rules allow. Please consider supporting the good work of St. Jude’s through a donation at the link below. The last picture is of me after last year’s event. https://fundraising.stjude.org/site/TR?px=4996114&pg=personal&fr_id=103544
Last Sunday I walked Brushy Creek trail like so many Sundays
before. But something was different. It wasn’t the light rain that was falling or
the new audiobook on my iPhone. No, this
day was different because of the overwhelming gratitude that I felt as the rain
touched my face.
The morning before I was discharged from the hospital after a six-hour heart procedure. Sounds like something that might not elicit gratitude. But in me it did. You see a scant 4 years ago making it through or even to the procedure would not have been likely. Weighing in at a hefty, 358 lbs. breathless and bloated, I was stressed out and strident To read more how about how I came to this unfortunate state, read here. https://weightlossleadership.com/2018/04/09/fit-to-fat-lessons-learned-while-doubling-my-weight/
I needed a change to get healthy and I needed help to make
the change. Luckily, God set people in
my life that helped me to get fit. He
also guided the hands of the gifted doctors and the kind deeds of caring nurses
to bring me through on the other side. I
began that Friday with a heart that was broken and left with a heart filled
with gratitude and love!
As I slowly walked, amazed that I could do so after the
procedure, I looked back on five things for which I was grateful.
First is God. Throughout my journey to better health, God put people in my path, thoughts in my head, and love in my heart. One such person is Father Mike Schmitz whose podcasts taught me to love myself, love others and to love God. Another person is the ICU chaplain who is responsible for producing weekly Christian Meditations. These meditations have helped me to become calmer and look to God for answers. Less everyone think that God only works through podcasts, time and time again, events occurred at of nowhere to lead on me on the right path. One example is the company email that I got for a discount to Wellness that Works on the day I was about to give up (more on this organization in number 3). More recently, I have found passion and purpose as a Core member with my church’s Lifeteen group.
Next are the doctors and nurses of Austin Heart. This gifted group correctly diagnosed my condition five years ago and set me on the pathway to health. With medication and skill, they helped me to get my initial problem under control, so I could lose the water and weight. With a stronger heart, I was able to exercise and get fit. More recently, they were able to diagnose a second serious problem and address it with my recent procedure. These doctor and nurses listed to my concerns and thoughtfully guide my decisions.
Third is WW, the organization formerly know as Weight Watchers and now Wellness that Works. This organization and its Round Rock lead Julie Faircloth provided lessons, tools and nurturing support that have brought both fitness and comradery. There are no better friends than my Saturday group. To read more about this amazing group, read this blog https://weightlossleadership.com/2018/04/22/the-whys-of-weight-watchers/
Lastly and most importantly is my family and friends. My wife has helped me through and loved me, through my weight gain and my journey to health. She has been a rock and helped me through the recent procedure staying with me every step of the way. She is kind but firm, leading me on the right path. She is my hero and my heart!
And then the walk was done.
The rain had stopped, and the sun now shown as gratitude flowed in my
The key to improving your health and losing weight is your environment. We in the 21st century live in a toxic environment. Artificial food, false friends, and feelings of discontent lead to stress, weight gain and self-medication. To embark on a journey toward health, we need to put away the fast food, vitriol and anxiety of everyday living to embrace real food, real experiences, mindfulness and thankfulness.
I know I lived in that environment up until a few years back
and experienced its negative consequences.
With ready access to Quarter Pounders, Diet Cokes, and M&Ms, I doubled
my size and diminished my disposition.
These unhealthy eating practices were exacerbated by too much face time at
work and Facebook for leisure. The
result was an unhealthy, grumpy middle-aged man who could not walk around the
block. Something had to change! Only when I started to change my environment
did I change my life!
There were three aspects to my environment that I decided to
change in January 2015. Weighing more
than all but three of the heaviest players in the NFL with a goods deal less muscle
tone and height, I had to take the following actions to change my environment
and restore my hearth:
Changed my food environment. The first aspect that I set out to change was
my pantry. There were several nemeses
that I had to swap out. The first was
Ice Cream. I was an absolute ice cream
fanatic. So much so that I created an
acronym for my Ice Cream addiction – ICR.
This is how it is used. Once my
kids could drive, I would call out – “Hey, Kyle can you go on an ICR. Get me a large M&M blizzard and get
something for everyone else.” ICR if
you have not figured out yet is Ice Cream Run and it supplemented the ice cream
I already had in the freezer. In
addition to Ice Cream, I kept a pantry well stocked of chips, peanut M&Ms,
and a big 1-gallon plastic container of mixed nuts. All available for ready access whenever I
became stressed. This had to change so I
sought out alternatives.
I initially replaced my DQ Blizzard with Skinny Cow Ice Cream sandwiches and eventually Non-Fat Greek yogurt with Banana’s (I still stay away from Ice Cream totally since it is a trigger food). I replaced peanut M&M’s overtime with WW Chocolate Peanut Butter Pie flavored bars that are individually wrapped, the same calories of a two peanut M&M’s and less likely to gouge on by the cupful! I replaced chips with a crunchy, healthy alternative that absorbs Salsa just as well – Broccoli. I dealt with my Mixed Nut affliction in a similar way that I did Peanut M&Ms. I swapped out the tub full of Mixed Nuts from Costco with individual packets of smaller size that are less likely to gouge on in fits of stress eating. These and other food changes got me one third of the way to a better environment.
2. Changed my social and work environment. The next thing I needed to do was change up how I spent my time. During the day and into the early evening I was spending time locked to a desk in conference calls or directing my team. At night, I read the latest political debates late into the night on Facebook. Both resulted in too much work time and not enough downtime. Additionally, the constant diatribe of uncivility on social media was stressing me out. I could feel the cortisol racing through my veins as I dealt with the next work issue or latest political debate.
I decided to take two measures to change my
social and work environment. First, I vowed
to get up and move for 10 minutes each hour and to block out 1 hour for working
out in the morning. Additionally, I
vowed to leave no later than 7 PM unless the world was ending. At first, I thought these actions would
detract from my work effort, but I was wrong.
Instead, it fostered communication between my team and I and provided me
with the respite to come up with better actions.
The second thing I did was make a determined effort to spend less time on social media and to spend that time on positive feeds. I accomplished this in two ways. I monitored and reduced my time reading social media. When I could not reduce it as much as I hoped, I decided to change my feeds and to listen to mindful podcasts. I actively sought out positive Facebook groups such as Spreading Positivity and liked their content. Over time, my Facebook feeds have changed because of this determined effort from politics to positive messages. Many of these serve as inspirations to my blogs! I have switched my environment from Trump to Tranquility!
3. Changed my internal environment. The most important environment to change to get healthy is the internal dialogue running through your head. The change in the social and work environment helped a lot in this endeavor, but I was still having negative thoughts. To counter them, I took up meditation and mindfulness. I have used the Headspace application as well as the Christian Meditation blog to get mind off the problems running in my head to the progress I am making in my heart!
Changing your environment is the first step to changing to
the new you! I did it and so can you!
Wellness and work usually are not thought to go together. Phrases such as “You will work yourself to death” and “work/life balance” have slipped into our lexicon. The Japanese even have a word for it – Karōshi which translated literally means work yourself to death. Beyond these terms, most have experienced stress eating or skipped workouts because we were either too tired or had an early morning call.
I used to think like that! I was the literal work iron man or so I thought. Before I changed my ways, I would work 16 hours days while eating Plucker’s fried wings and macaroni washed down with cupfuls of peanut M&M’s and Starbucks. I thought I was masterful but I was being mastered. It did not work out. By the end of 2014, I was an over-stressed, overweight, and disgruntled man trying to keep my head above water. I was neither felt well or worked well.
I began to realize that it was neither work over wellness or wellness over work. The key to working at your peak is to enact wellness that works! What do I mean by wellness that works (beside it being the new name for Weight Watchers)? It is the synergistic effect that wellness and work can have on each other. Get more healthy and you can work more efficiently. Work more productively, then you have more time for wellness. Sounds too good to be true? Well, my story is a testament to the potential positive effects that wellness and work have on each other.
Let’s roll back to where I started off – the end of 2014. I had put work over wellness for many years. The end result of this exercise occurred in October, 2014. I was walking out of the delivery center at 3 AM – the last man out the door. Tired and sleepy, I missed a step, tripped and was knocked myself out. When I came to, I could not lift myself off the ground with all the weight I was carrying. I ended up crawling until I could get to the bumper of my car and use it as leverage.
Then and there I vowed that I needed to do something different. So among other things (joining WW, going to the doctors), I enacted Don’s four rules for wellness that works:
(1) Well rested, well tested, never bested! – The first thing that I did was to get more sleep. Sounds easy? It wasn’t. At first, I thought I would miss something if I was not on each and every late night call. I was driven to be in the know and show the “manager’s flag” on every call.
But that attitude was making me unhealthy and also was not the best leadership style. Sure it is important to get on critical calls at critical times for support of your team and to add to the solution. But not every call and not all the time. Hovering over everyone makes them think you do not trust them and may even detract from the solution. It also makes you tired and unable to think.
It was really hard at first checking off the phone after providing guidance. But when I did, three things begun to happen. I sometimes came up with the answer as I rested and slept on it. My team realized I trusted them but was there when they needed me. Lastly, I was overall less stressed and unkind during the day. My team appreciated my new disposition and I appreciated feeling better. Bottom line: when anxiety starts to creep, go to sleep!
(2) Workout and Work Go Together! – I used to know this back in my Army days but forgot it as a consultant. As a soldier, we were paid to work out each morning. It was a necessary and important part of our job. Being fit helps you not to quit!
But as a leader in the private sector, I forgot that important point. My convenient excuse was that I couldn’t work out because I had to go to work. It was only after I again realized that you can work out while working and that working out helps you work that my life begun to change! I begun to block out time at least three times a week to workout and refused to take calls at that time. Also, I got an app on my iPhone that notified me every hour to do a simple set of exercises for 3-5 minutes. The best way to get rid of stress is to sweat it out. It also helps you stop the negative talk in your head as I wrote in this previous blog Stop the Negative Talk and Take A Walk.
(3) Work Hard, Play Hard! This is an old saying and a good one. But I give it a slightly different bent. Most people think you first must work hard to get to play. Others note that when you play too hard, you can’t go to work the next day! But you can have fun at work and playing hard can make you work harder. Take sometime to talk and joke with your team to break up the day. Find a hobby that helps you unwind. For me, I love Karaoke. I sometimes even sing in the woods, as this blog attests Why Not? I’m Singing in the Woods!
(4) Join Wellness that Works for wellness that works! The last rule is perhaps the most important. If you want to learn additional ways to increase your wellness and you work productivity, join Wellness that Works (the organization formerly known as Weight Watchers and still goes by WW). The weekly meeting provide more lessons on how to mix wellness with work such as mindfulness and goal setting. I could go on and on about WW (and I did in this blog The Why’s of Weight Watchers!), but rest assured it is wellness that works!
I will end with a picture that shows that work and wellness can go together. Here is me at Devil’s Lake in Wisconsin taking a call that ultimately resulted in us getting additional work. The old Don would have take the call in the hotel and skipped the time with my daughter. Instead I took it from the top of this mountain. If I was not well I could have not climbed up to get reception and do my work! Be well, do work!
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!