I love to read motivational stories and get inspiration from the struggles of others who are striving for greatness and extraordinary achievement. I have been listening and reading self help literature since the early 80’s and never grow tired of the genre. I enjoy sharing what I have learned with others and use many of the concepts in coaching  baby boomers with fat loss issues.

I recently came across DAVE KEKICH  a millionaire businessman and entrepeneur who is also completely paralyzed from the waist down. He has published KEKICH’S CREDO – A LIST OF 100 NUGGETS OF WISDOM TO HELP YOU LIVE BETTER AND BE MORE SUCCESSFUL IN LIFE AND IN BUSINESS.

HERE ARE A FEW OF THE IDEAS FROM THE CREDO ADAPTED TO HELP YOU IN YOUR JOURNEY TOWARDS FAT LOSS AND A HEALTHIER BODY.

1) PEOPLE WILL DO ALMOST ANYTHING TO STAY IN THEIR COMFORT ZONE

If you want to accomplish anything get out of your comfort zone. Strive to increase order and discipline in your life. Discipline usually means doing the opposite of what you feel like doing( exercising , packing a healthy lunch are good examples) The easy roads to discipline are:

1) SET DEADLINES  – When will you start that new exercise class you’ve been wanting to try?

2) DISCOVER WHAT YOU DO BEST AND WHAT’S ENJOYABLE AND IMPORTANT TO YOU.

3) REPLACING BAD HABITS AND THOUGHT PATTERNS  GRADUALLY OVER TIME, WITH GOOD HABITS AND THOUGHT PATTERNS.

2) REAL REGRETS COME FROM NOT DOING YOUR BEST. All else is out of your control. You’re measured by results only. Eliminate the word “TRYING” from your vocabulary. Half hearted efforts create half hearted results. Trade excuses for taking action.  Do more than is expected of you. Life is easier when you live it the hard way…and hard if you try to live it the easy way.

3)FIND OUT WHAT WORKS FOR YOU AND DO MORE OF IT.  What type of eating program has worked best for your lifestyle in the past?  Being on a cookie cutter diet or exercise program that is not individually designed for you is like trying to fit a square peg into a round hole. Go with your strengths and master what  feels right for you – not what some diet guru or exercise infomercial says you should be doing.

4) ALWAYS HAVE LOFTY EXPLICIT GOALS AND VISUALIZE THEM INTENSELY. Assume that if you don’t reach your goals you will literally die! This type of ”gun to the head focus” stimulates your mind, forces you to use your time effectively and  illuminates new ways of getting things done.

5) STRESS KILLS. No matter how painful it may be in the short term, remove all chronically stressful situations, environments and people from your life. Physical manifestations are poor sleep, overeating , muscle wasting and fat gain.

6) NO DREAM IS TOO BIG. It takes the same amount of effort, time and energy to create a small goal as it does to manage a loftier one. Bigger goals = bigger results. Why settle for weight loss when you can run a race, join a team and inspire others to turn around their lives.

7) ENJOY LIFE- Treat it as an adventure. Care passionately about the outcome, but keep it in perspective. Things are seldom as bleak as they seem when things are going wrong. Lighten up, laugh and have a sense of humor about the whole thing and you’ll live a lot longer!

THE FOUNDATION OF ACHIEVEMENT IS INTENSE DESIRE. The world’s highest achievers have the highest levels of dissatisfaction. How badly do you want that fat loss goal? What sacrifices are you willing to make ?

9) YOU GET WHAT YOU EXPECT NOT WHAT YOU WANT. Fill your life with positive expectations. Demand the best. Attitude and desire contribute to 90% of your achievenment

10) THE BEST WAY TO GET STARTED IS TO GET STARTED. Life rewards action- not reaction.Wait for nothing. Attack life ferociously.  Don’t plan things to death or wait for permission, act now and apologize later.

Don’t you love that headline? I was inspired by a recent article in Men’s health on solving your problems in the various decades of life. It has always fascinated me that life’s complicated issues can easily be resolved in a two page magazine article. It’s the magic of the magazine medium. I think I have always been attracted to magazines for the escape they provide into their perfect little world. Regardless of whether it’s Men’s fitness, Martha Stewart’s living or the Family circle you can always find ways to improve your world and start fresh with some great ideas and inspirational pictures.

So here is my best shot at neatly re- solving your health and fitness problems as you venture through midlife .

PROBLEM #1- WE START LOSING MUSCLE AND GAINING FAT AS WE AGE.

Starting in your late 40’s YOUR METABOLISM BEGINS A MAJOR SLOWDOWN. The metabolic rate of your youth that allowed you to burn through indulgences of cheeseburgers and pizza is dropping by one persent every four years. Even if the scale doesn’t move your ratio of fat to muscle is shifting. It sounds depressing, but you can slow down the process and even reverse it.

SOLUTION – Strength train three times a week  and build as much muscle as you possibly can, eat a high protein high fiber diet and stay as active as possible- do anything but sit !  It takes just 30 minutes a day and well worth the investment.

PROBLEM #2  YOUR JOINTS ACHE and certain movements give you pain. Unfortunately your joints are wearing out and you need to be kind to them so you can maximize their lifespan. Arthritis might be setting in and things that were once easy now become a chore.

SOLUTION- Although there is really no cure for this yet (there are some promising new treatments on the horizon though) , you can start by taking fish oil capsules and eating a low sugar less inflammation causing diet. Take 3 -1000 MG capsules of fish oil capsules  daily. Try the WAL MART brand- it’s what they recommend at the Duke university weight management program. Also eat 3 six ounces servings of cold water fish weekly – salmon , sardines, tuna, herring, halibut and mackerel. Be sensible with the weight you lift and go for lighter weights and higher reps.

PROBLEM #3  LOWER  SEX DRIVE

Things down under aren’t what they used to be. Besides the little blue pills, there are some natural ways to boost that puppy dog tail in your lap out of it’s slumber.

SOLUTION-  Munch on a handful of either walnuts or almonds every day. Eating healthy fats is crucial for higher testosterone levels. Monounsaturated fats from nuts , olives and avocadoes are libido boosting wonder foods. Nuts are a great source of arginine which enhances blood flow through the body and especially below the belt. Aerobic exercise will also enhance your performance ability and give you more energy for this all time favorite activity.

PROBLEM #4  DINING OUT AND GROWING OUT OF YOUR PANTS is a problem especially if you have business obligations, don’t enjoy cooking or love the social perks of dining out with friends and family.

SOLUTION – TO MAINTAIN YOU FAT LOSS  WHEN EATING OUT FOLLOW THESE STRATEGIES:

ORDER GRILLED MEATS – sauce on the side. DOUBLE YOUR VEGETABLES AND PASS ON THE STARCH ( NO POTATOES OR ROLLS) GET SALAD DRESSING ON THE SIDE. MAKE A SALAD AND APPETIZER A MEAL, SHARE A DESSERT AND DON’T BE AFRAID TO SPEAK UP AND ASK WHAT IS IN THE  DISH YOU ARE ORDERING.

There you have it. Some quick neat solutions to your most pressing problems. It’s simpler than you thought. Now it’s your turn to get out there and take action. Based on what you know from reading this you have no excuses and no reason to complain about getting older!

The #1 question i hear from my clients over 50 is – “how do I get rid of this gut?” or #2 “I hate having this extra belly fat!” Guys want to know the secret to losing fat in the belly more than anything else. It trumps health concerns, energy levels and building strength and muscle as a goal in a healthy life. It’s true you can have all the good health, positive energy, athletic ability and muscle mass, but if you carry a gut it cancels out your image as a fit and buff guy. The flat stomach rules!

What’s the secret?

Well, unfortunately there is no secret but there is a good chance if you follow a few of the tips I am going to give you here you will start to see dramatic changes in just 3 weeks! So here we go.

My Top 7 Tips For Losing Belly Fat When You Are Over 50

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Tags: fat loss

If you had only 3 months to live could honestly say you have no regrets about your life or the many choices you have made? I have been reading John Izzo’s book “The Five Secrets You Must Discover Before You Die” and the chapter called “Leave No Regrets” grabbed my attention. Why?

15 Years Ago I Came Face To Face With Death

I was diagnosed with a potentially fatal immune disease – and at the time there were no drugs to cure it. I wasn’t expecting a 40th birthday. I was shocked and dazed, despite all the years I had immersed myself in self help psychological counseling and spirituality, nothing prepared me for that kind of trauma.

Miraculously within a few weeks my perspective and outlook changed dramatically. Life was a rare and precious thing to be celebrated and enjoyed everyday. The disease was a gift that helped to change my perspective about life.

Right Before All This Happened I Was Going Through A Rough Time
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Tags: spiritual topics

Want a really romantic dinner? Candles and soft music are nice but what you eat beforehand could take things to another level.

[There's nothing like spending the evening in the company of a gorgeous lady.]

The following healthy and delicious foods may actually affect hormone levels, brain chemistry, and energy heightening arousal and excitement. While there aren’t any double blind studies to prove the aphrodisiac qualities of these foods, plenty of anecdotal evidence suggest they really help. Before reaching for the little blue prescription pills, why not work in one or more of these superfoods on your next date.
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Last week Sunday was the first meeting of my cooking group. It’s me and 3 other guys who get together on the weekend and try out new healthy recipes so we’ll have ready to go healthy meals in the freezer during out hectic work week.

[The cooking club - a support squad for clean eating.]

A Cooking Support Squad Works For Several Reasons:

1. It’s great EXCUSE to socialize with like minded health oriented guys who love to cook and eat fresh home made food.
2. It gives us a chance to try those recipes that we never quite get to try and accumulate in the dusty corners of our cabinets.
3. It creates a sense of accountability to others- you can’t let the others down by not pulling your weight and doing your share.
4. The weight of a deadline creates an urgency that leads to action and creativity, especially in managing time.
5. It pulls you out of your old eating ruts- Most of us eat the same 15 foods over and over without even realizing how predictable we are.
6. Portion Control- Most guys despite eating a healthful diet tend to overeat and underestimate portions sizes. We portion our meals into freezable microwaveable containers and know exactly how many calories we’re getting.

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Tags: RECIPES

This is a continuation of the story from my last blog post about my personal journey with fitness and maintaining fat loss. The key to looking good and maintaining an eye catching body into your 50’s and beyond is to develop and maintain STRATEGIES, RITUALS AND HABITS repeated consistently. Repetition is the mother of habit and consistency is the father of success.

[How to have your cake and eat it too - or look great while still eating cake.]

Here Are A Few Proven Strategies For Permanent Fat Loss

#1 – Always Maintain Boundaries And Rules Around Food

The best way to structure your week is “eat clean” 5 days a week. Just determine you will follow the rules of healthy eating at least 80% of the time. This allows room for unexpected and unavoidable poor food choices, restaurant meals, moments of unpreparedness and splurges. Striving for 100% perfection is a set up that never works! My personal rules for weekday eating are : NO SUGAR OR FLOUR PRODUCTS and EVERYTHING IN IT’S MOST NATURAL AND UNPROCESSED STATE WHENEVER POSSIBLE. That’s it. I keep it simple. It’s challenging but workable.

Here is a sample day:
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Tags: Fat Loss Strategies

This post will be a little more biographical and less scientific than all previous writing I have done on this blog. I’d like to share my story with you and hope you will take a deeper and broader view of the process that happens when you try to make a change in your eating, exercise and lifestyle habits.

[I am still passionate about maintaining a healthy, lean and muscular physique.]

The Things I’ve Learned In 30 Years Of Living A Healthy Lifestyle

My life as a master chef is long behind me, but the passion for cooking, eating and shopping still remain my # 1 passion. Although I live the idealized life of a personal trainer, a bodybuilder and master athlete, if asked to choose between an eternity of exercise or eating I would choose the pleasure of good food.

My Love Of Food Began In The Early 1960’s…
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Tags: fat loss

Here are my top tips from 30 years of training experience on losing fat, gaining muscle and staying super healthy.

Limit Consumption Of Sugar, Flour And Processed Foods…

…to one moderate serving a day (even less if possible) The best time to eat starchy or processed foods without too much damage is right before or after a hard workout. Breakfast – the most important meal of the day, is also a good time have bread, or a sugar indulgence. It gives your body a fighting chance to burn it off throughout the day
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Have you tried to lose weight many times? Or maybe lost several pounds and gained it back? If so you are not alone. It’s extremely challenging to maintain weight loss. However some people do manage to achieve their weight loss and weight maintenance goals. The National Weight Control Registry is a database that tracks more than 5000 people who have lost a minimum of 30 pounds and maintained the loss for at least one year. How did these people keep the weight off? Here are the common denominators that set the successful dieters apart from those who “yo-yo” diet:

[Portion control is one of the secrets of long term fat loss. Here is a nice pork and cucumber dish of moderate size. Ingredients: garlic, ginger, pork, cucumber, black pepper, nam pla, broccoli sprout.]

Control Portions For Sustained Weight Loss

Portion sizes were much smaller in the past than they are today- (remember when a large soda wasn’t a half gallon?) With today’s portions sizes it’s easy to lose track of how much you are eating. To lose the weight the bottom line is controlling portions. In recent research suggests that portion control is the biggest predictor of successful weight loss. Control portions by learning to read nutrition labels, carefully measure out servings, eat a single helping, use smaller serving plates and resist the urge to clean your plate.
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