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Lose Weight Permanently through Lifestyle Change


What action plan will you implement this year to safely achieve your weight loss goal? And how will you successfully sustain the positive lifestyle change effort to see those results last long term?

The most common and desired fitness goal without a doubt is weight loss. Everyone I’ve ever talked to has a desire to keep excess weight off – feel better and be of good health. But to do it right requires more than applying a common fitness or weight loss program strategy to achieve sustainable results.

Aerobic exercise at low to mid-intensity efforts for 10-20 minutes activates the fat burning engine.

Before setting a fit healthy lifestyle change program in motion… One must be mindful of one very important ingredient that increases will power to stay the course. I.e., what activities of personal interest will motivate you to change your current lifestyle.

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All too often people have good intentions prior to setting a New Year’s Weight Loss Resolution… and repeatedly fail. Why? Mostly because the plan they put in place is not right for them. Following someone else’s weight loss or fitness plan, or lifestyle change course may motivate them. However it won’t likely provide the will power you need to continue the course independently long term.

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To determine a plan that’s right for you requires being honest with yourself. First of all confront your current lifestyle. Once you do you can target unhealthy, or sedentary habits that prevent losing weight and getting more fit. To develop a sustainable fitness plan and program requires targeting bad habits and behavior keeping you over weight and unfit.

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I know many of you are conflicted with the daily grind that chips away at your will power to change course. But what I find most interesting… even after work and daily chores and taking care of the kids, etc., there’s always a way to begin squeezing in a window of fit healthy “me” time activity you’d take interest in.

How many sedentary or other unhealthy habits can you identify – then substitute that time for healthy activities?

There is always time to squeeze in a 15-30 min walk, or other exercise activity of interest to begin the healthy lifestyle change habit.

Let me help you identify a window of time. For example, how much time do you spend watching TV, searching the Internet, eating out after work, over sleep, go out for evening cocktails, or watch sports… You get the picture. Anyone can find time to squeeze in daily exercise activity… And if you can’t – you may need help targeting the obsessive behaviors keeping you overweight and unfit.

Ageless MirrorAthlete “Overweight and Unfit No More” is the coaching and positive lifestyle change information you need and want now to set and sustain positive lifestyle change long term.
Successful weight loss resolutions require identifying activities of interest that motivates you to stay the course.

Repeated failure in setting positive lifestyle change habits impacts how you see yourself and feel about life in general. And at some point not only will you gain more weight, you’ll feel more internal stress and anxiety – which could eventually lead to more unhealthy habits and behavior with connected ill-health symptoms and disease.

I’ve advised and programmed many clients throughout the years by arming them with customized fitness and
healthy lifestyle habit change programs of interest they’ve stuck with for life – Ultimately their success was dependent upon their activities of interests and passionate motivation to stay the course.

The following recommendations will help you achieve and sustain a positive fit healthy lifestyle course for life.

1) If you have repeated failures at losing weight or your health is at risk, you must seek help targeting and changing unhealthy habit(s) and behavior(s) [compulsive, obsessive, addiction, co-dependence on others, etc.]. If you are grossly obese, or have unhealthy habits or behavior keeping you sick – seek medical attention immediately. Behavior modification or nutritional expertise or pain management or other specialized medical referrals from your primary care physician will be of great service to you in changing your lifestyle course.

2) It is my belief the mind, body and spirit is dependent on sustainable fit healthy activities of interest – like balanced nutrition. Without some form of constant movement activity throughout the day, it becomes easy for sedentary habits to form. Our bodies are designed to move… NOT mostly sit.

Walking is our natural form of exercise and keeps the metabolism and all tissue cells and brain function in check. At a minimum everyone needs to work towards 30 -60 minutes of continuous daily walking or other exercise of interest activity. If you start out walking, or riding a bike, etc., 10-15 minutes per day – you can only advance upwards from there.

Exercise activity comes in all forms. Anytime you walk to a destination place – The fat burning engine is switched on.

3) Exercise activities of interest come in many forms. E.g., yoga, hiking, biking, skating,, treadmill, ballroom dance, stair stepping, rowing, Zumba dance, walking, pickleball, tennis, golf, yard work, jogging, etc. Basically anything that moves the body for a continuous period of time provides a fitness and health benefit. However, if you are just starting a walking program for example, do not start out walking at a brisk pace.

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Work your way into greater duration, frequency and intensity within any activity of interest you begin participating in to become conditioned. Like any type of physical exertion activity – unless you’ve trained for the task or event, it’s best to ease your way into an exercise activity change habit until the encompassing being [mind, body and spirit] becomes conditioned to a new lifestyle change.

4) Our bodies regardless of age require whole food high-quality nutrients to boost metabolism, increase energy, mood, maintain weight and overall health, etc. Healthy diet occurs by consuming a balance of wholefood macronutrients (Carbs, Proteins and Dietary Fats). I also recommend dietary supplementation of high-quality vitamin-minerals as a health insurance policy. Why, because I know most don’t consume 3-4 servings of vegetables and fruits per day. The daily balance of macro and micro nutrients will help you achieve both weight loss and fitness and health goals.

Eat more natural whole foods and limit processed foods if you really want to loss excess body fat weight.

5) It is also true, exercise may add weight. That’s right, depending on body type and genetics and exercise program – strength training causes muscle mass to increase [muscle fiber is more dense and heavier than fat tissue].

Muscle building through strength training can increase body weight because of dense muscle fiber development… and offsets body fat weight gain – muscle requires more energy and burns additional calories daily.

When you exercise muscle in general – its mass and weight will increase relative to the effort you exert during exercise activity. Fitness programming adjustments to achieve a set fitness goal may require changing an exercise activity of interest to be more favorable toward fat burning activities that offset muscle weight gain.

Find an exercise activity you enjoy to burn more body fat weight. Better yet get a friend to take a zumba class with you.

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6) It is important to measure your success weekly. If your losing weight safely and naturally, you’ll loss ~2lbs/week until you eventually achieve your ideal body weight. If you don’t measure fitness success periodically you may lose interest and motivation to sustain and achieve the set fitness goal.

Weight and Tape Weekly to Measure your Success.

A simple and convenient way to measure fitness goal success requires only a scale and tape measure and how your clothes fit. That’s it!

In home exercise activity only requires a little space and mat.

7) Analyzing the weight loss results… If your weight increases and waist band feels loose, this likely means body fat weight has decreased and muscle mass weight has increased. If your weight decreases and waist band feels tight, this likely means muscle mass has decreased and body fat weight has increased. If body weight has not increased and waist line feels the same but your getting stronger have more energy for exercise activity, your body is going through fat and muscle tissue weight change conversion. At this point it’s only a matter of time before positive weight loss and/or strength gain and/or endurance achieve the fit healthy lifestyle goal you set.

So what is the perfect weight loss exercise activity of interest strategy for you?

That depends, everyone works, lives and plays within different environments and is of varying age. We also have unique health histories, fitness goals and daily habits and activities of interests, etc.

Initially, the answer lies within targeting time available to begin implementing healthy exercise activities of interest that motivate and increase will power to stay a course to achieve a set fitness goal.

If your looking for information to help you achieve your weight loss and other fit healthy lifestyle and habit change goals once and for all… Ageless MirrorAthlete “Overweight and Unfit No More” is the coaching and lifestyle change guidance and recommended program information you need and want now.

Ageless MirrorAthlete “Overweight and Unfit No More” is the coaching and positive lifestyle change information you need and want now to set and sustain positive lifestyle change long term.

Learn how to program a successful New Year’s Resolution that’s safe, natural, right for you and can be sustained long-term. Now Get’er done!

Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2014-19 Copyright. All rights reserved, Mirror Athlete Inc., www.mirrorathlete.org, Sign up for your Free eNewsletter.

Rehabilitation Tips to Improve Active Lifestyle

FacebooktwitterredditpinterestlinkedinmailA Herd of Elk on Oregan Coast Near Seaside

    Anyone that has experienced rehabilitation after physical injury, illness or disease understands nursing oneself back to health presents a huge undertaking.  This is especially true if the disability setback is long enduring.  And, or the disability is permanent and you need to learn how to work around the trigger pain(s) to get work done.

     It is also most certain that when you become injured, or disabled for long periods of time, a whole new set of emotions you’ve never experienced impact the psychosomatic (mind-body) connective wire ways.  This occurs first through physical limitation and pain.  Then if an injury converts to long-term chronic care conditions that include significant pain challenges, then depression can further affect the body’s ability to resist susceptibility to other illness and disease.

     And then the third component of being (soul-spirit) can further be challenged which also can impact one significantly.  Without a well developed understanding of how a 3-part being (mind, body, soul-spirit) perceives a traumatic and painful event; understand “any” long-term rehabilitation process can create other illness and disease challenges through depressed feelings of being.  The goal during any rehabilitation phase is to stabilize a chronic condition and learn to live with limitation challenges the best you can [if this is the case], “without dwelling on what you can no longer do.”  With this understanding and from this point forward, your quality of living experiences can and will improve!

     Pain does not discriminate with only one part of being [physical]; it also challenges our mental and spiritual health.   It stands to reason, if you have a fit-healthy encompassing being (mind, body, soul-spirit) before “any” stress, or disability event occurs; a much better processing of the pain adversity that follows will be much easier to deal with.

     Now, let me get back to rehabilitating self after a stressful life event has occurred; or after injury-surgery, or you now experience illness and/or disease pain.

      After talking to many people that had similar rehabilitative physical and mental pain challenges, I find we had commonalities that put us on the fast track mend while learning to manage our pain.  And I’m here today to share these commonalities through tips that appear to make a significant difference in lifting ones spirit to get up and active with life after adversity strikes.

     First of all, be realistic about the extent of your illness, disease, or injury; in doing so you can then begin to heal yourself.   I’ve found by understanding my limitations and working around pain triggers, I have improved upon my daily productivity and quality of life experiences while alleviating pain.  Listed below are lessons learned that helped me to work around my daily pain challenges.  In realizing and accepting these personal experiences as truths, I’ve been able to move forward with my life “productively” in a way I could never have thought otherwise.

1.   First, realize you have a physical/or mental limitation that may/may not be permanent.  And may be further aggravated into insidious illness or disease. If you don’t understand what activity will exasperate, aggravate and excel the pain condition(s); you must also know, by not changing activity habits per pain threshold (pain intolerance) and mental acceptance of change, you may likely cause further decline in overall health.

2.   To allow a physical limitation(s) to control your mental ability in living a productive fit-healthy lifestyle relative to pain challenges, will put further ill-health stress on being.

3.   Understand mental limitation also impacts physical activity.  When mental road blocks tell you, you can’t participate in activities; it also begins to tell you, you can’t participate in “any” activity.  This is absolutely an untruth conjured within the conscious mind.  You are capable of other forms of activities.  Soul search to find a new activity you can participate in.

4.   You can rehabilitate yourself around pain triggers.  Trigger pains can occur throughout the mind and body.  Your medical provider, pain specialist, physical therapist can work with you to provide many tools you’ll need to alleviate pain for better quality living experiences. 

5.  Humans are social creatures by nature and have need of social contact.  Without social contact the mind can become depressed leading one to become recluse from society.  And through a depressed mindset often follows physical-mental illness and disease.  You must find social interactivity with friends and family in order to maintain a healthy mind-spirit.  This in turn provides the physical-mental being more tolerance to “pain intolerance.”

6.   Humans desire and crave activity.  From the beginnings of time, man was designed to walk and accomplish work.  Our bodies and minds require exercise activity.  And walking is the best form of aerobic, fat burning exercise to accomplish all we need in life.  Walking is the best metabolic enhancer and centurion secret to long healthy living experiences.  If you cannot walk, there are other interactive physical activities to participate in.  Work with your physical therapists and rehabilitation personnel to tap local medical resources, educational workshops, therapeutic sessions, etc., to develop lifelong activity programs appropriate for your rehabilitative and fit-healthy needs.

7.   You must learn to advocate for timely and applicable medical care.  When you feel ill, or pain for too long, you must seek medical advisement.  To push off long-term illness can eclipse into acute and chronic pain disease.

8.   You must not become addicted to pharmaceuticals.  Take medications as prescribed by your physician.  If you become addicted to medications seek help from your primary care physician, or pain management specialist.  Addiction to pain killers for example has the potential to create many more secondary problems that can only complicate your particular mind, body and spirit-soul pain.

9.   Understand how important daily activity is to your overall rehabilitation success.  Without structured daily physical therapy and/or activity exercise the body will take longer to heal.  Inactivity will have an adverse effect on your mental thought processes and hamper will power to effectively change your physical and pain situation.  To compromise “will power” for lack of an active exercise plan will depress your entire being.  And when you become depressed in mind, body and spirit “being” is susceptible to further pain aggravation, illness and disease.

10.  You must not think with a social disability expectation.   In other words, do not allow yourself to believe you are disabled, even if limited mobility is the case.  You must understand, even when you have physical, or mental limitations you can reinvent your lifestyle to accommodate any physical challenge.  If you believe mentally you are disabled physically, your quality of living experiences will become just that, a limitation in your abilities to maintain social and mobile interactivity.  And regardless of disability severity, “believe it or not,” it is possible to enjoy better quality living conditions if your mindset does not limit your belief in what you can and cannot do.  As I’ve experienced, when real physical limitations are placed on mobility it requires one to retool the way you think in an approach to living life to the fullest.

11.   Take control of your life and lead your way through recovery.  I’ve found to lead my way through anything in life is much better than following anyone’s “long-term” advice on how to get through a difficult and personal physical-mental challenge.  This is because it’s easy for people to render a personal opinion based on what they feel is right for you.  Remember, they don’t feel, or think your pain-limitation challenges daily.  The point is, we all know inherently what each of our physical and mental limitations are, however, many of us have been conditioned by others making decisions for us.  It is now time for you to take control of your life, especially if you are now having difficulties through a rehabilitation, illness, disease or chronic pain scenario.  Only in this way can you begin to mend in a way that is fit-healthy for you.

12.  Instill belief in self that quality living experiences are in your future.  You must believe you can change your condition for the better if you stay consistent and work your rehabilitation, or pain management program.  You also must be prepared to partake in a program that could take months, or years before obtaining 50% of your physical abilities back for example.  There must be acceptance that in the end [if this is the case], if 50% is gained in activity ability, this becomes your new 100% physical capability [with limitations].  Activity goal setting is an important tool when programming activity plans through rehabilitation.  In knowing ill-health adversity experiences is not the end of quality living activities; instead, can become a new and exciting life experience.

13.  Don’t accept negative feedback.  I can’t tell you how many times I was told I’d most likely need assistive devices to walk for the rest of my life.  I didn’t accept this consult from my physicians.  Although, I surely thought it was a possibility.  In other words, I accepted the possibility of limited mobility disability but worked my physical therapy and exercise activity faithfully.  After 4 years of self-rehabilitation, I’m now free of assistive walking devices since 2008.  The point here, the mind-body conduit is a powerful electro-neuron stimulator.  If you believe you can physically do something to where you were unable at one point, the mind is capable of rewiring movement around pain.  I’m now capable of walking 10-14miles per day and am now working to get my 1996 upper body bulk fitness build back.  Can I achieve this goal?  I won’t know until I try.  Follow me in future eBook publications and I will share my rehabilitation and fitness stories (See, our home site Books page).

14.  Always present to your medical providers a fitness plan during the rehabilitation portion of your program while working through the rehabilitation process.  This is important why?  Because, all too often after a life changing event we return back to old habits that may have contributed to our inpatient stay.  It is important to realize fit-healthy life changing habits must continue after any rehabilitation treatment picture.  To do any less is to experience more suffering and pain then necessary.  I find it helpful while working with the medical community during the rehabilitation phase of recovery to compare fitness activity notes.  This way one can make the best informed decision for the best daily activity exercise with less risk of aggravation and secondary injury.  To have a physician, or specialists input on your daily activity, or exercise program goals helps you to customize a fit-healthy program that’s safe and right for you.

15.  What should the fitness plan look like?  The plan should look right for you.  In other words you know what your interests are and you also know your capabilities and limitations.  If you are more social, gage your activities around social activities.  If you are more physically active, interact in some form of daily movement activity.  If you are somewhere in-between, inter mix activities that put you into a socially interactive fitness environment.  Either way, you gain body-mind interactivity within the world around you.  This is fit-healthy for your 3-part being (mind, body and soul-spirit).

16.  Sustain healthy activity and habits for life.  Regardless of whether you’ve experienced a significant physical or mental pain challenge is not the point here.  The point is ill-health prevention and preparedness for the challenges that we will all experience is a must to alleviate pain experiences, “especially during the aging process.”  And we all can minimize our life pain experiences by learning to take charge of our own pain, stress, depression, malnutrition, addictions, illness, and disease and rehabilitation predicaments early on in life.  To do otherwise is to create more pain and suffering upon ourselves and our loved ones.

17.  Educate yourself on your condition.  Through education and understanding your illness, disease and rehabilitative life challenges will mitigate the ill-health effect and mobility limitation you may otherwise impose upon yourself [knowingly, or unknowingly].  Through education on your medical condition(s); an effective plan in preparation of what will ensue through the rehabilitation phase for example, will help increase your will power to pull through the physical therapy phase of recovery.  In knowing this you can discuss your life fitness activity ideals with your medical providers.  Allow them to make their recommended safe activity limitation input.  But you get to make the final decision on how you proceed with your life activities from that point forward.

     We all have a purpose in life.  And only our maker knows why we must experience pain adversity.  Also, it is important to note, had I listened to all of the medical opinion with regard to my mobility limitations, I would have limited myself possibly to a wheel chair, or assistive walking devices for life. 

     Don’t allow a social disability expectation and addictions to this expectation prevent you from living a quality of life that could otherwise be.  All too often, we listen to others that don’t understand what’s in our best interest.  They have their interests of not wanting to see us suffer.  You really can’t blame your loved ones for that, but in many cases this doesn’t help the one that is experiencing the pain challenges.  It is good for you to understand caring about a loved one’s comfort is human nature and you should expect this to occur.  But also, in this light you need to understand, you don’t have to proceed to limit yourself from participating in life to the fullest, especially if you are capable!

     What I needed was a good kick in the ass to get myself out of a rut.  We’ll nobody could do this for me; I kicked my own butt mentally by telling myself I was capable.  And you know what, I was!  Besides, I was getting pretty tired of feeling sorry for myself and others feeling bad for me.  This was enough for me… I had enough pity.  Regardless of my life long limitation outcome, I was determined to work towards becoming the best I could be physically and mentally and interactive with life.

     Once I decided to accept my physical limitations everything got better.  The depression left, I learned to work around pain thresh holds that would keep most down and got my life back.

     You can do it to if you want it bad enough.  Never give up on yourself, or your family!

 Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2011 Copyright, All rights reserved, Mirror Athlete Publishing @: www.mirrorathlete.org,  Sign up for your Free eNewsletter.

Successful Weight Loss Based in Blood Chemistry Fuel


Eat less processed foods and more whole foods.

Updated 16 December 2016,                    by Marc Woodard

Doctor’s and Dieticians tell us to limit bad fats “saturated (animal products, meat, eggs, etc.) including Trans fats, which also correlates with bad LDL cholesterol and plaque buildup in the arteries.”  Both of these fats are associated with risk for cardiovascular heart disease.  Also diabetics are at great risk for heart attack or stroke.

However, too little saturated fat in the diet replaced by carbohydrates is causing an epidemic of obesity and many secondary health issues.  The more saturated fat in a diet, the less likely men will have an incident of stroke and heart disease in post menstrual women.  There is a balance of dietary fats necessary in the diet to maintain good health for men and women.

It appears saturated fats are necessary in the diet because when animal products are consumed this increases HDL’s (the good cholesterol) when metabolized and  also lowers triglycerides.

High carbohydrate intake appears to be a big part of the health risk issue when out of balance in the diet.  It appears the body chemistry requires a certain amount of saturated fats (not manmade Tran’s fats).  And complete avoidance of animal fats does not seem to be a good ideal as far as the body chemistry is concerned.  Science can not accurately tell us the perfect diet.  But it is overwhelmingly apparent you are better off with a “low carbohydrate diet as opposed from animal product avoidance all together.

One big common denominator we did not have when I was a kid was obesity run amok.   Nor do I remember many fast food chains.  We certainly didn’t have energy and diet drinks like we have today.  The fast and convenient foods of the 70’s I recall was McDonald’s, Dairy Queen and KFC.  There was one artificial sweetener I recall [saccharine], and a few artificial flavorings and preservatives in products.

Everything else seemed pretty natural.  Even the Swanson TV dinners, meat pot pies tasted pretty good back then.  And the other thing I remember as a kid, most of the dinner meals consisted mostly of meat, chicken, fish, potatoes and vegetables and a lot of casseroles made out the same staples.   And almost everyone around us had gardens and canned fruits and vegetables.

In today’s marketplace everything has changed to quicker, cheaper, convenient processed foods with lots of chemical ingredients in them.  Be sure to read “Restaurant Foods Healthy?”  If you haven’t read this article, you really need to.  Many restaurant chains serve processed everything.  “That’s why you can’t quit eating at these food places you’re addicted to the food chemicals!”

Also back then we rarely heard about heart disease, strokes, diabetes, cancer, etc., compared to today.  And to see an obese kid back then was really rare.  Today, I see kids while I’m on my daily walks that appear to have body fat typical to those in of my age (25-45%).  The kids I’m talking about appear to be around 25-60%.   I fear our children will experience an epidemic of illness/disease pain and suffering not seen in of our generation when they reach our age.

Now when I look at food and blood chemical science; including my consumption exercise lifestyle today I note the following.  My habits have not changed much from when I was a kid.  For example, I exercise daily through various activity and still consume mostly a meat, potato, chicken, fish and vegetable diet.  However, I do consume the occasional fast food, or additional carbohydrates when pasta’s, breads, chips, soda craving strikes, but not often.  I also did not consume a lot of deserts as a kid.  I guess that’s why I don’t really crave them.  But when I do eat deserts, I do enjoy them.  Of course, when processed foods are so abundant in our marketplace a little bit is going to get incorporated into the diet.  And this requires awareness, especially if one is experiencing weight loss difficulties.

I attribute my good blood chemistry results to my childhood eating habits.  I eat more organic protein type food sources than carbohydrates.  My blood chemistry reflects a High HDL count (good cholesterol), Low LDL count (bad cholesterol) and low triglycerides (read  “Why you should be concerned about triglycerides“).  My eating habits are still predominately high intake of proteins (40-50%), carbohydrates (20-30%) and fats (~25%).

I know if I cut the carbohydrates in half and increased the proteins my blood chemistry would support lowering my body fat weight over a long period of time.  “I would lose weight slow and safe, not fast like extreme dieting.”  I know this because I’ve experimented with blood chemistry lab results and body weight [used as a baseline] and compared those results later.

I’ve changed my fuel mix and exercise habits based on these results to lose and maintain stable weight.  I also use a weight scale every other day and base my weight loss success on how my clothes fit.  If you’re eating and exercising correctly you’ll lean out safely while losing body fat without breaking your metabolisms regulatory mechanisms.

Exercise is an important component to a successful weight loss.  Regardless of age, this is a fact.  The human body is designed to walk in order to accomplish all tasks necessary in life.  And to quit walking and become a couch potato is the worst habit you could get yourself into.  If I didn’t participate in daily exercise activity it would be more challenging to maintain ideal body weight no matter how I balanced my diet because of age, lifestyle habits and slower metabolism.  Balanced consumption and exercise activity go hand in hand.


Learn About Triglycerides and Levels

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2010 Copyright.  All rights reserved, Mirror Athlete Publishing @: www.mirrorathlete.org,  Sign up for your Free eNewsletter.