Monday, November 26, 2012

The Weight of Numbers

It is that time of year when people become very weight conscious. That means people can get pretty stressed out and overwhelmed by the thoughts and efforts to lose weight. Losing weight does not have to be a mentally heavy situation. ;)
It can be a task that is approached stress free, one day at a time. It's all about playing with numbers. 

So, let's play with some numbers to show you what I am talking about:

It takes 3500 calories to make a pound. So, if a person could cut 3500 calories out of their diet in a week, they could lose one pound per week. Cutting 3500 calories a week is simply cutting back on 500 calories a day! A person could lose 52 pounds a year by cutting back 500 calories a day from their normal caloric intake. If, they had 52 pounds to lose.

Let's make this easier though. If a person cut back on 1750 calories a week, or 250 calories a day, they could lose 26 pounds in a year! 26 pounds in one year by almost doing nothing - simply reducing their intake by 250 calories a day! Who wouldn't want to easily lose 26 pounds per year? IF, they have 26 pounds to lose.

Let's make this even easier. Let's say a person cuts their caloric intake by 100 calories per day. Only 100 calories, thats on 8 ounce glass of orange juice less per day. If a person were to do this every day for a year, they would create a caloric deficit of 36,500 calories in a year. That is a loss of 10 pounds in a year. I know that is only 10 pounds, but it was 10 pounds by basically doing nothing - no effort expended to lose 10 pounds. If this were continued for 3 years, 30 pounds could be lost. In theory...

What is the point? Weight loss is a game of numbers. And, it can be a game that can be easily won if patience, persistency, and consistency are applied. I know we live in a "i want it now" society, but if weight loss is approached in the way I've layed it out above, a person could easily create a lifestyle of good choices and habits rather than a month of torture and frustration. This is all about success versus self sabotage.

To be honest though, my idea supposes a few things must be known and working:

1. a person would have to have weight to lose
2. a person would have to know how much calories they take in per day so they could know how to effectively take in less calories
3. the person's body would have to be operating well, that is to say, no medical/hormonal issues that would be inhibitng a proper running metabolism

The whole point is that weight loss doesn't have to be hard, or overwhelming. It can be lost a little at a time every week. If a person only loses .25 pounds per week, they still lose 13 pounds in year. Do you see this? Even if your scale registers 0 (.25 pounds may not register), you could still lose 13 pounds in a year. Weight loss is a game of consistent patience and application. It is a game of numbers. It doesn't have to be hard, it just has to be consistent - a lifestyle.

I know my idea is too ideal and over simple. But I am only trying to provide a paradigm shift in your thinking. Weight loss truly can be a game of numbers AND it doesn't have to be an impossible game. You can win. It may be a lot easier than you think. 

Tuesday, November 20, 2012

Thankfulness Muscle

It is Thanksgiving once again. The time of year when we all reflect on how thankful we are for the gifts, joys, and blessings in our lives. Many of us have so much to be thankful for: we have family, we have friends, we have health, we have love. Often times though, in our hectic lives, we take each of these things for granted and we never even meditate on them at all. The truth is, if we stop to think about it, even the very act of breathing, alone, is worth all the thankfulness we can possibly muster. 

If you have breath that means you are alive and that means you should be thankful. I know I write a great deal about being made to move and regaining the strength we were born with, but even if we never lay hold to that realization, though we strive for it, we still have hope. And hope is something to be thankful for. Even our thoughts of becoming more than we are should give us reason to be thankful because we are alive - we want to become greater, we want to swim upstream instead of float downstream. We know that the process of growth is worth the struggle. 

Having said all of this, here are some not-too-often-thought-of things we should be thankful for: 

Desire, imagination, goals, courage, determination, knowledge, passion, tenacity, perseverance, hope, faith, patience, love, sun light, rainbows, flowers, sun sets, blue skies, green grass, clear lungs, laughter, sweet sleep, the smell of coffee, ....

Like I said, these may be not-too-often-thought-of. The truth is, this list doesn't even scratch the surface. I bet we could have an infinite list if we tried. And, an infinite list of things to be thankful for, is also something to be thankful for. 

All I am trying to say is that each of us have more than enough to be thankful for and each of us should spend more than just a certain time of year to be thankful. Every single day is a blessing and no matter what is going on in our lives, every day should be a day of Thanksgiving.

Here is a list of things I am particularly thankful for:

My wife
My kids
My friends
Becoming Bulletproof
The people I've met because of BB
My health
Spider-man crawling!
Hair dryers - LONG STORY, but I know you are a little curious.
People that actually read this blog - really, very thankful...

Anyway, if you haven't thought of all the things you have to be thankful for, maybe you should. It can be a great exercise in building your thankfulness muscles. It is way too easy to let the cares of the world weigh us down and rob us of all we have to be thankful for. I will wager that if you practice thinking on the things you have to be thankful for every day, you will indeed build up your thankfulness muscle and you will get even closer to truly becoming bulletproof.

Have a great Thanksgiving!


Wednesday, November 14, 2012


Have you ever seen a group of lions stalk and take down a water buffalo? It is gruesome. Have you ever seen a group of water buffalos ban together and take out the lions? It is awe inspiring. Here is your analogy: the lions are life, you can stick together with the other water buffalos and draw support and encouragement to overcome life's obstacles. Or, you can be a lone water buffalo and take your chances on getting taken down by the hungry lions.

The point is that life was not meant to be trekked alone. Think about it: if you were meant to be a lone wolf, a lone water buffalo, or a solitary soldier, you wouldn't have any need for vocal cords. By design, you were made for communication. Therefore, you were meant to be in community, around people. 

Last night I watched a group of women support each other and encourage each other. These women got together because they have one goal in common: they want to lose weight. The room was filled with love for one-another. It was amazing. They celebrated each others' victories, and encouraged those that were having more challenges than successes. These women are going to succeed at their goal. They are all rooting for each other and counting on each other. That is powerful. That is community. 

Having a core group of people in your life that you trust, respect, and value is invaluable. They can lend an ear when you need to vent, confess, or celebrate. They can lend a hand when you need guidance, wisdom, and experience. And, they can lend a shoulder when you just feel like you need to hang your head and cry. There is nothing like a good group of friends, or brothers, or sisters, whom you can really rely on. 

Having a group of people in your life who love you and support you is like having an overflowing bank account. You are never broke, or broken, when you are surrounded by love and the support of those around you. Friends who share your life add joy to your life. And, they can make training for a health goal more enjoyable too. Especially if they are actually training with you. As a trainer, I have seen more people laugh and smile when they are training with a friend than I have when they are training alone. I know my jokes are funny, but I cannot create the same experience and "fun" as training with a friend can.

Do you have a community, a group of friends? When it comes to your health, your goals, your life - do you have a group of people who encourage you and root for you? If you don't, you need one. No matter who you are, or how independent you think you are, you need a group. Having friends who travel with you on your journey is a wonderful thing, especially if you have a challenging journey ahead. 

You have vocal cords, right? You might as well use them. Don't get taken out by the lions. 

Tuesday, November 6, 2012


Ratio - The quantitative relation between two amounts showing the number of times one value contains or is contained within the other. (from google)

23:1 - this is the average ratio of how many hours are in a day verses how many hours are spent exercising - For those that exercise.

24:0 - this is the ratio of hours spent in a day verses the hours spent exercising - For those that don't exercise. 

Shocking ratios, I know. They really aren't that much different. One hour of exercise a day for some people, on a good day, and no hours of exercise for other people on a normal day. 

In reality, a true ratio for an "exerciser" may look like this: 165:3.
This is the ratio of hours in a week verses hours spent exercising. This ratio is a little more eye opening. Out of 168 hours in a week (24 hours x 7 days in a week), the "average" exerciser may get in 3 hours of quality movement. This too is assuming that the movement is quality. 

What is the point to my math? People are broken. Not because they are injured and can't move, but because they don't move. If a person does "exercise" 3 to 4 days a week, they are probably putting in an hour per day of exercise. But lets be honest, out of that hour, they may actually be moving 30 to 40 minutes - conservative estimate. Anyway, there are gambling their health and future off of 3 hours a week, or 156 hours a year, spent doing exercise. 

That is a big gamble. But, I will say that is a far better gamble than the person who spends 0 hours a week exercising. This person is really going to dream about the good ole days of grade school when they are in their 60s. 

The "exerciser" is better off than the "non-exerciser" for sure. But neither person is setting themselves up for a great future. We (people) need to change the way we think. We need to put a priority on movement and quality of life instead of a priority on life's distractions. We need to wake up. Life is meant to be enjoyed on two feet, not watched on two cheeks. 

Instead of watching tv at night on our couches, we should be out playing hide-n-seek with the neighbors. You think I am joking, but how great would you feel if you actually did this a few times a week? You'd feel fan-freaking-tastic! That is how you would feel. You know that was your favorite game growing up. 

Anyway, We need to more because we were made to move. We need to feed our bodies with more movement and less food. We simply need to start living and stop existing. 

There is a lot at stake. Our futures, our quality of life is on the line. We can be here and take up space - watch life go by, or we can thrive with vitality. 
We were meant to thrive. 23:1 - we can do better.