I’ve been active all my life.  Starting with Little League sports as a child, I was fortunate enough to have strong role models and a love of moving that helped me achieve an active lifestyle and a healthy body.  Looking back on the last 35 to 40 years of my life, I realize that I have learned a lot about health, wellness, and fitness along the way.  These are all tidbits that have come from my personal experiences and that I never paid anyone to teach me.

• You can work out every day, and if you don’t pay attention to what you are eating, you will not achieve the results you desire.  Your diet will account for 80% or more of your fitness and weight results.
• If you choose activities you enjoy, fitness will not be difficult to achieve or maintain.
• Jogging is a chore.  Running is fun.
• Stop searching for “the answer” to weight loss or building muscle.  There are may different ways to reach the same result.
• No matter how healthy they claim to be, processed foods will lead to failure.  If you stick with whole foods, calories will take care of themselves.
• Keeping your body healthy and fit will lead to illness prevention, and will be much easier than finding a cure once you get sick.
• If your goal is upper body strength, the best exercise you can do is a pushup.  What’s more, you can do pushups anywhere, anytime, with no gear or expensive gym membership.
• The best personal trainers are those who are too busy training their clients and getting them fit to write books, sell self help tapes, or start a website.
• Eating a low fat foods has been the biggest blunder in the health and wellness industry in decades.
• There are no new ideas in the area of fitness.  Our bodies react to the same activities in the same ways that they did 100 years ago.  “New ideas” are only ones that had been forgotten and are now being revived.
• A diet can only give you short term results.  If you are looking for long term results, you must make a healthy lifestyle change.
• Every new diet book is the same message in a different package.
• Keep it simple.  Resolve to do those important things that you know you need to do like eating whole foods and keeping active in order to achieve results.
• Drop the supplements.  You’ll get more mileage from a plate of steak and eggs than you will ever get from a protein supplement.
• If you really want to lose weight, you must decrease your carbohydrate intake.
• Fat and animal protein are not my enemies.  This school of thought is a product of the diet industry.
• Cutting sugar and higher fats is great for your body and for your brain.
• The only way to improve your ability at any given activity is to participate in that activity repeatedly and often.
• Fish oil is necessary for most people; it controls inflammation, which is good for the joints, the heart, and many vital functions.
• Glycogen, or animal starch, is a primary component of muscle size.  The other component is water.
• You can’t judge a person’s strength simply by their muscle mass.
• At the start of any diet, the first substantial loss will be primarily water.
• You can’t replace healthy whole foods in your diet by taking a multi-vitamin supplement.
• Don’t be fooled by quick weight loss gimmicks.  If you lose more than 2 pounds in a week, it isn’t all fat.
• Don’t be fooled by fads that promise quick body building.  If you gain more than 2 pounds in a week, it isn’t all muscle.
• In fact, don’t be taken in by fads at all.  Fads are commercial premises that were developed for the sake of selling products, not for the sake of making you healthier or more fit.
• You will not increase your metabolism by eating 6 or more times per day.  You will get the same results eating only 2 or 3 times per day.  What you eat is the issue, not when you eat it.
• As it turns out, breakfast is not so very important after all.
• Gymnastics is an ideal sport for any child, because it will offer the foundation of balance, strength, and control they will need to excel at any future activities.
• Magazines about body building, dieting, and fitness have always been good for cluttering my tables, but haven’t done much to help me gain results.
• Advertisements are made to sell products.  Do not take health and fitness advice from an advertisement.
• Advertisements, for example, sell gear for spot reduction.  Spot reduction does not exist.
• The majority of people in the gym are not building muscle mass because they are not lifting enough weight.
• The one factor most responsible for making people fat and diminishing their health today is high fructose corn syrup.
• Our next biggest enemy if sugar.
• There is no better cure to any ailment than prevention.  Take care of yourself now with diet and exercise, and you will save yourself from the long and uncertain road to recovery.
• Don’t waste your time looking for a certified trainer; certification is easy to get.  Look for a trainer who is busy and successfully working fulltime.  This is a trainer who can get results.
• I’m not too old to bike, run, or play football with the younger set.  I will just be more painfully aware of it the next day.
• You will never need any other over the counter medicine if you have apple cider vinegar.
• Maintaining a fit and healthy body is a lot easier than achieving a fit and healthy body.
• Body for Life author Bill Phillips should be touted as a marketing genius more than a fitness guru.
• Don’t pay for a trainer who is not getting results.  If you are giving a personal trainer your time, money, and best efforts, and you are not losing weight or gaining muscle, it is time to find a new trainer.
• Being creative and trying new activities is good for your body.  Be conscious of how your body is reacting to the activity; if the results are positive, keep doing it.
• If your workout isn’t giving you the results you desire, doing it more often won’t fix it.  The gym is filled with people who are doing the wrong thing far too much and getting nowhere.
• In the long run, a gym membership won’t beat taking a walk, going for a run, or doing pushups in the living room.
• A cup of coffee about a half hour is a great performance enhancing measure.  You really don’t need anything else.
• You’re never too old to exercise or gain muscle mass.  In fact, as we get older, it becomes increasingly vital.
• The intermittent fasting theory is really nothing more than skipping breakfast.
• Inflammation is a much bigger risk to our overall health than anyone realizes.

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