A Year's Worth of Weekly Fitness Tips From Coach Adam

(The year's worth of weekly fitness tips were derived from Adam's holiday message, Christmas 2009.) 
To All My Dear Friends and Family,

This year I wanted to try something a little different. Instead of simply sending out an 'update' on my own personal situation I thought that it might be more FUN to give all of you the opportunity to experience some of what I 'do' first hand. As most of you probably already know I've been teaching health and fitness classes to men of all ages for the last 6 years. Throughout the years I've acquired an abundance of health and wellness information that I'm hoping you'll find both interesting and informative.

Over the next 52 weeks I'm going to provide you with some brief 'tips' and 'challenges' that relate to exercise, nutrition and mental health. Whether you choose to participate or merely spectate in those challenges is entirely up to you. My intention is for this to be an interactive experience so I'm encouraging you to email me with ANY questions or comments that you may have throughout the year.

The Holidays are all about giving and sharing and this is my way of trying to give something small back to all the people whom have given me so much over the years. I sincerely love what I do and I'm happy to be able to share my passion with all of you. I've committed myself to sharing this part of my life with you every week for the next 52 weeks as a sign of appreciation for the commitment you've shown me. I hope that you enjoy this 'gift' and it brings you as much happiness as it has me.

HAPPY HOLIDAYS! I wish you all much more Health, Love & Happiness throughout the New Year.....A.B.C. 

(NOTE: Adam sent one tip per week throughout 2010. Each email he sent is archived in the post below. )
The tips are posted "blog style;" chronologically, they are posted from the bottom to the top.

Subject: Last Word/Last Tip
One last word of advice to help you ring in the New Year filled with an abundance of Hope and Optimism...Let Go Of Regret. There's no need to dwell on the things that did not go your way or that you were unable to accomplish this year. You should instead be focused upon all the positive things that you DID accomplish this year and you should be PROUD of whatever steps you've taken (even the baby ones) toward accomplishing your goals. Renew your efforts this week and resolve, quite simply, to make the coming year even Brighter and Better than the last. I hope that you take the time to enjoy all the health, love, and happiness that you've acquired throughout the year. Best Wishes To You Always...A
 
Subject: Give A Little More
Whenever you feel like you've given "enough" this holiday season try to give just a little more...and I'm not talking about giving/spending money. The holidays shouldn't leave you feeling stressed out about how much you spent on gifts..that's not the best way to show someone how much you care. Despite what all those holiday commercials and advertisements would lead you to believe "Giving" doesn't always require "Buying". The most valuable thing that you have to give another person is your time and undivided attention...so try to give it freely and often to those you love this holiday season...and whenever you feel like you've given enough try to give a little more. Give your time, your skill, your passion to all those you love and you're certain to have a Very Happy Holiday Season. Best Wishes and Much Love To All Of You...A

Subject: Jump Start the New Year 
Resolutions shouldn't be made AFTER you're already filled with regret about all the money you've spent and all the junk you've eaten throughout the holiday season. Instead of waiting until 12/31 you can resolve right now, this very instant, not to do any more damage to either your checkbook or your waist line. There's absolutely no reason why you can't head in to the New Year with the same sense of joy and happiness that you had coming into this holiday season.

Don't allow yourself to get caught up in the trap of holiday overindulgence. We seem to use this time of year as a convenient excuse to do most things in excess..and that's a very hard habit to break. No matter how much we spend or eat it's not going to lead to our own personal happiness. Satisfying our desire for instant gratification may be tempting but it's important to remember that there's ALWAYS a price to be paid.

We can easily avoid any sort of post holiday regret by focusing on the most important aspect of this season...enjoying the fellowship and good will of our family and close friends. The true "magic" of the holidays is found in these PEOPLE and not all of those other "things". 

Make an effort to eat healthy, spend wisely, and love freely from this day forth and throughout the New Year...Happy Holidays...ABC

Subject: Healthy Holiday Snacks (Part II)
I recently came across an unusual recipe that not only caught my eye but excited my taste buds. Unfortunately, I don't have access to neither the ingredients nor the necessary appliance, an oven...so I'm asking you to try it out for me. If it tastes as good as it sounds on paper then you may have a surprising addition to your growing list of healthy holiday snacks. 

These are the ingredients that you'll need:
  1 Bunch of Tuscan Kale (or similar)
  1 Tablespoon of Extra Virgin Olive Oil (Hopefully you're already using this for both salads and cooking)
  1/2  Teaspoon of Salt (preferably sea-salt)
  1/2  Teaspoon of Red Pepper Flakes

Once you've acquired the ingredients and are ready to get started you'll need to begin by pre-heating your oven to 350 degrees. Next you'll want to thoroughly wash your kale in warm water. Shake it dry and then remove one leaf from the bunch and lay it flat on a cutting board. Carefully cut out the center stem so that only the two separate leaves remain. Repeat this for all of the leaves and then discard all of the stalks. 

You can either place all of the leaves out on a baking sheet and "brush" them with a light coat of EVO...Or, you can place the EVO in a bowl and "drag" the leaves lightly thru it and then place them on the baking sheet. Spread the leaves out evenly across the sheet and sprinkle them with a dash of salt and red pepper flakes. Then just place them in the oven to bake for only 8 minutes. Remove, let cool, and Enjoy!

Hopefully these healthy "chips" taste as good as they sound. I'm eager to hear what you think of them so please don't hesitate to let me know. I suspect that this recipe could easily be altered to suit your personal tastes so I'd encourage you to experiment with similar items. For instance, maybe some baby spinach leaves lightly coated with a mixture of EVO and Vinegar and then lightly sprinkled with some garlic powder and cayenne pepper...it "sounds" delicious.

Best Wishes For A Very Happy, Healthy, and Guilt-Free Holiday Season...ABC

Subject: Healthy Holiday Snacks (Part I)
Everywhere you look throughout the holiday season you're certain to see cookies, candies, and a wide variety of sweet treats. If you're not careful you might very well begin the New Year with the unwanted gift of regret due to the extra pounds you picked up during this time. A little forward thinking and meal planning can go a long way toward avoiding that post holiday crash that's filled with regret. Resolve, RIGHT NOW, to make this a much Happier and healthier holiday season worth remembering.

The most important strategy you can employ this year is to not show up anywhere "starving". Make sure that you eat something healthy BEFORE you head out to that holiday party or dinner so that you don't end up over-indulging on all the sweets that are laid out. If someone asks you to bring some sort of dish, platter, or snack make sure that it's something healthy so that you know you'll have at least one healthy option...I'm sure there will be other people there that will also appreciate your healthy alternative and it's not like there will be any shortage of christmas cookies or chocolates without your sweet tooth contribution. 

A large can of mixed nuts, a bag of pretzels, or a box of Wheat Thins with a block of good cheese are all relatively healthy alternatives...and they won't raise any eyebrows if that's what you're concerned about. However, if you're willing to be a bit more daring and different you could instead opt to bring a veggie platter with low-fat/low-cal dip, a bowl of greek yogurt blended with and assortment of nuts and berries, a bag of dehydrated fruit and nuts, or an assortment of herbal teas. These healthy alternatives will allow you to snack guilt-free throughout the holiday season and leave you with one less "resolution" for the New Year.

Have a very Happy & Healthy Holiday Season!...ABC

Subject: Self Determination = Motivation
Last week I turned 35 and according to many of the "experts" out there it's all down hill from here. They say that I've already "peaked" and that I should simply accept the steady decline ahead of me. Fortunately, I don't believe everything that I hear and would rather reserve judgement until I've had an opportunity to try it out for myself....and I've gotta say that 35 feels pretty good to me. In fact, I wouldn't hesitate to say that I feel better today than I EVER have before in my life. 

Back in my teens I was a very good athlete and played a number of organized sports competitively. It wasn't until my early 20's that I began to slow down a bit and put on a few extra pounds..nothing serious but it was noticeable. Many of my peers found themselves in the same predicament so my situation was in no way unique. However, over the course of the following decade I devoted a great deal of time and energy into improving my appearance. (Notice that I didn't say my "health" but instead chose "appearance"...and there's a reason why I have to make that distinction.)

Initially when I began experimenting with diet and exercise my "motivation" was anger, fear,  and frustration...all very negative emotions. That kept me on track for awhile but negativity never works as a long term solution. It was the competitive atmosphere that I found with other guys in the gym that gradually altered my motivation and allowed me to stay committed to my goals. To this day I'm still very competitive but the challenges that I issue are primarily to myself....and I'm constantly asking myself how much progress have I made TODAY. 

Over the years, the drastic changes in my training protocols and diet made my weight fluctuate dramatically. At my leanest I was 185 with minimal muscle mass and low body fat. At my heaviest I was 255 with plenty of muscle but LOTS of excess fat. It wasn't until about 2 years ago that I finally began "listening" to my body. What I discovered was that I was eating too much, working out for too long, and not allowing myself adequate time to recover. The more that I listened to my body the better and better I began to feel. 

Nowadays I no longer check the scale because my weight is not important to me. Every single day I eat healthy, workout, and crawl into bed in time to get 7-8 hours of uninterrupted sleep. I stick to my routine because I like how I FEEL AND I'm happy with my appearance. It's taken me most of my adult life to learn to listen to my body and then also to be happy with the results of my healthy lifestyle. Unfortunately, I know plenty of people that invest solely in their appearance and they rarely feel good. The only way to achieve the physical appearance that you desire AND MAINTAIN IT is to do it by listening to your body and feeling good about yourself. 

If you aren't happy with your appearance right now then make whatever changes are necessary in your diet and lifestyle TODAY. Don't put it off until after the holidays or for the start of the New Year. Set a goal for yourself and let everyone know exactly what it is..even write it down and post it on your bathroom mirror or fridge. Hold YOURSELF accountable each and every day. You already know what you need to do...it's merely a matter of actually DOING it. Don't delay another day. Better Health, Love, & Happiness are the Rewards that Await You...Happy Holiday Wishes and Much Love To All Of You...ABC

Subject: Its Not Just About the Calories
This morning Weight Watchers made a major announcement concerning some changes that they've made to their "point counting" system. In my opinion, the most notable change is that ALL fruits and vegetables will now be counted as ZERO points. Essentially what this means is that you NEVER AGAIN have to suffer from "hunger pains" while adhering to the Weight Watchers Plan. You're now free to eat as many fruits and veggies as you want every single day completely GUILT FREE.

No matter what your personal tastes, sweet, sour, tangy, or bitter you'll be able to find a multitude of fresh, healthy options in your local produce isle. Whether at your local Grocery store or Farmer's Market there are plenty of options for you to choose from. Now is the perfect opportunity/excuse for you to experiment and expand your palate for the sake of your own and your family's better health. 

Weight Watchers has worked for millions of people over the years. Maybe now is the time for you to join or re-join the organization or maybe their public message alone is enough to encourage you to get back on track. The holidays are a difficult time for everyone and most people that gain weight during this time of year NEVER take it off. This year take a proactive approach and offer to bring plenty of fresh fruits and veggies in place of sweets to all your family/social gatherings. It's time to start taking you health more seriously. I wish you all the experience of greater health, love and happiness in your lives...ABC


Subject: Give a Little Thanks...
Thanksgiving is really about showing our gratitude for the abundance of faith, family, friends, and food that we have to share with each other. This holiday is/was intended to be about gratitude but often turns to gluttony. The emphasis shouldn't be upon the food but upon the PEOPLE. Enjoy the great food, the great people and take the time to savor the entire experience. If you end up passed out on the couch or feeling sick and bloated then you won't be able to enjoy everything around you that have to be truly grateful for. Have a very Happy and Healthy Thanksgiving....Much Love and Best Wishes To All Of You...ABC

Subject: A Natural Remedy
In case you haven't noticed there's a prescription drug epidemic in this country and many of us have already knowingly and willingly allowed ourselves to join the growing legion of addicts. This all began back in the 1980's when Ronald Reagan implemented the "War on Drugs" to combat illegal narcotics. However, while our government was busy chasing drug cartel leaders abroad the pharmaceutical giants right here at home began pushing their own (highly profitable) prescription narcotics. The boom for Big Pharma has continued right up into the present day and many of us are responsible for the power and influence now held by the drug industry. We've brought their "legal" substances into our homes without considering the potential life threatening side effects. 

Most of the prescription meds on the market today have a list of possible side effects that will make your head spin. Many of these collateral consequences are as damaging, if not more so, than most of the "illegal" substances currently outlawed by the government. Now I'm not suggesting that you should cease taking whatever prescriptions your doctor has recommended but I am strongly urging you to explore the natural alternatives. There are myriad holistic health alternatives to nearly every medication currently sold by Big Pharma. Spend some time online doing research and see what else is out there instead of simply accepting whatever is on the script that your doctor wrote. If you find something of interest then you can further discuss it with your doctor and see how he feels about it.

No matter what type of health complications you have experienced recently there are a few simple steps that you can take to improve your health. First, make an effort to eat a healthy balanced diet rich with fresh fruits and vegetables. Second, try to make sure that you're consistently getting 7-8 hours of sleep each night. And last, MAKE the time to get out and do some sort of physical exercise each day. Altering your lifestyle to accommodate these healthy habits will undoubtedly improve the "quality" of your life and reduce your dependency on (most) prescription meds. Admittedly these lifestyle changes require a much greater effort than simply popping a pill but it's the only way to take control of your own health. 

Think Right, Eat Right, Live Right, Feel Right...Every Day...ABC

Subject: Teach Them Well and Let Them Lead the Way
No one is more susceptible to our influence than the children in our lives. All of our words and actions have the potential to stay with them for a fleeting moment or for as long as a lifetime. That's why it's imperative that we strive to set a healthy example for them beginning at a very early age. What we teach them today will undoubtedly have an impact upon them for the rest of their lives.. and it's up to us to determine whether that impact will have a lasting positive or negative effect.

Recently there was a study conducted that tested 3000 kids meals to determine the nutritional value of each. Of those 3000 only TWELVE of them were deemed "healthy" choices. It should come as no surprise that the rates of both childhood obesity and diabetes have steadily INCREASED over the past two decades. There is clearly a strong correlation that can be made between our "fast food diets" and the rise of these serious health complications. 

As adults it's our responsibility to positively influence the healthy lifestyle habits of all those children in our lives. We need to make sure that they eat a healthy balanced diet and get outside to "play" (unintentional exercise) each day. There's no better way for us to set a positive example for them than by allowing them to follow OUR lead. If we eat healthy and exercise each day then it's likely they'll want to do the same. 

By investing in your own health your also investing in the future health of all those around you, especially the youngest and most easily influenced. YOU need to set the example...Best Wishes for greater Health, Love, & Happiness..ABC

Subject: Leading by Example
The lifestyle choices that we make can have an affect upon all those around us. Our friends, family members, and colleagues are all highly susceptible to the influence of our habits...both good and bad. If we're eating healthy and working out on a consistent basis then we're likely to inspire them to follow in our footsteps... or at least get them to CONSIDER following our example. Conversely, if we're still holding onto bad habits then we're just as likely to negatively influence those around us who are actually trying to make mostly healthy lifestyle choices. We have no way of knowing exactly where our point of influence may begin or end so we need to take responsibility for our lifestyle choices and ALWAYS try to lead by (healthy) example.  Health, Love, & Happiness...ABC

Subject: My Morning Routine
I try to follow this routine in this order each morning but sometimes I have to deviate from it slightly. I'm presenting this merely as a guide to help you get each day started off on the right foot in the right frame of mind. Let me know how it works out for you.

A) Calisthenics and Stretching (15 minutes)
     1. 30 Toe Touches (and reach toward the ceiling at the top)
     2. 30 Standing Knee Raises (like "marching" in place with high knees)
     3. 30 Bootstrappers (crouch down and place both hands on the floor, then try to straighten both legs..return to crouch)
     4. 10 Joint Rotations in each direction (neck, shoulders, wrists, hips, knees, ankles)
     5. 10 Full Torso Twists in each direction with relaxed arms
     6. 10 (each) Arm and Leg Swings (front to back and side to side)
     7. 10 Sumo Squats with Cross Body Reaches each arm (wide leg stance with toes pointed out at 45 degrees & reach @ top)
     8. 50 Kicks and 100 Punches (for muscular control and conditioning)

B) Sun Salutation and Meditation (15 Minutes)
     1. 4-6 Sun Salutations (Check on You Tube for an instructional video..it's very short and simple)
     2. Seated Meditation (get comfortable)
         -Begin with a word of gratitude
         -Focus on the sound of your breathing and any bodily sensations
         -End with a Positive Daily Intention
     3. Incorporate Aromatherapy (this is optional but any scent that produces a pleasant feeling will be beneficial)

C) Warm Shower (15 Minutes)
     -Lay out the next days clothes the night before so they're waiting for you when you get out of the shower

D) Breakfast (15 Minutes)
     -Plan/Prepare the meal the night before 
     -I usually mix dry rolled oats, cinnamon, diced apple(s), and a tablespoon of honey..then just add cold milk in the am.Easy

E) Pack Snacks/Meals for rest of day and LEAVE EARLY for wherever you're headed SO YOU NEVER HAVE TO RUSH

And there you have it..the One Hour Warm-Up/Wake-Up. Tailor it to suit your personal needs and let me know how it works out for you. My goal is to make every day as stress free and smooth as possible...that al begins with my routine from the moment I wake up. I hope that it helps to improve you health and happiness as it has done for me. Best Wishes Always..ABC

Subject: Creating An "Activity Goal"
It seems that we're all slightly obsessed with "the numbers" when it comes to our personal health. Our Doctors let us know when our body weight, blood pressure, blood sugar, and cholesterol readings are slightly out of whack but what do these prized digits actually mean to us personally. I must admit that I don't pay any attention to these numbers despite the fact that I'm very concerned with my over health and well-being. If I did (overly) concern myself with these numbers then I would have to worry about the fact that, according to the BMI chart I'm seriously over-weight for my age/height. However, I'm not the slightest bit concerned due to "functional factors".

What I mean by "functional factors" is that there really isn't anything that I'm unable to do as a result of my weight. If there was a certain activity that I found I was unable to perform I would set about trying to achieve it. The human body is the most complex machine we've ever known. Most people underestimate their own potential and abilities and therefore never truly test their personal limits. My suggestion is for you to choose an activity that you're not currently able to perform and set a time frame for yourself to "own" that activity. 

If you find yourself frequently out of breath then set a goal of climbing the steps at home, work, or at the mall without getting winded by the time that you reach the top. Or, if you're already in good physical condition then you might want to set your sights a bit hirer by entering yourself into a 5k, 10k, or the "Men's Health Urbanathlon" to see how you stack up against your peers. Whatever "activity" you ultimately chose doesn't really matter as long as you're challenging yourself AND holding yourself accountable for your successes and/or shortcomings.

Once you accomplish your "goal activity" you'll know that you have the innate ability to grow and overcome any challenge that placed in your path. The better health that you also acquire as a result of your efforts is a hidden bonus that allows you to worry less about all those numbers. I should warn you, that once you begin experiencing all the benefits of better health and fitness it's difficult to turn back...and you may just be forced to live a much Longer, Happier, Healthier life than you expected...Best Wishes To All Of You....ABC

Subject: Getting Scared Skinny
There really is such a thing as a "healthy amount of fear". Whenever we experience the effects of fear it's simply our mind and body working in conjunction to keep us out of danger. As long as these effects are not paralyzing they will instead serve to spur us into action..the commonly referenced "fight or flight response". 

Are you ready to be frightened into action? A child that is born today has a ONE IN THREE chance of developing diabetes at some point in their life. This dramatic increase is directly related to the rise in obesity. I'm certain that there are myriad other health consequences that have yet to be fully determined as a result of our "growing" population. 

The Good News is that this future statistic is merely a "projection" and not simply some foregone conclusion. WE have the ability to turn this stat around by making healthier lifestyle choices right now that will not only affect us but also our children and future generations. It's up to each of us to set our own positive example for all of those around us and under our influence to aspire. 

Allow yourself to be scared enough to "fight" for your health and for those that you love. I wish you All the benefits of Greater Health, Love, & Happiness in your lives....ABC

Subject: Still Counting Calories?
If you're still counting calories I've got a very easy way to help you stay on track. All you have to do is find out your current body weight and then multiply it by 10 if you're a woman or 11 if you're a man. This is going to give you a good approximation of your Resting Metabolic Rate (RMR). This figure represents the (approximate) number of calories your body is going to burn each day regardless of your level of activity. For example, a 200lb man would require 2200 calories per day. (200lbs x 11 = 2200cals). Simple.

Now, once you've determined your RMR, you can take the next step and figure out the your Total Caloric Intake for each day depending upon your normal activity level each week. If you're getting little or no exercise each aday because you're sitting behind a desk or are stuck at home with the kids then you're going to take your RMR (that you just calculated above) and times that by 1.2 (this represents are relatively sedentary lifestyle). The equation would be MR x 1.2 so for the example we used above of a 200lb man having a RMR of 2200cals the equation would be this: 2200 x 1.2 =  2640 calories each day.

If you believe that you're not quite sedentary but only "lightly active" and tend to workout 1-3 times per week then the equation is going to be RMR x 1.375. Similarly, if you decide that you're "moderately active" and workout 3-5 times per week then your equation is going to be RMR x 1.55. You should have no trouble figuring out what your approximate daily caloric intake should be utilizing one of these equations. (If you feel that your more active than any of the above examples that I have provided then I've got a much more detailed plan for you if you're interested. LMK)

I know that most people don't like to get on the scale, especially when your weight is something that you've struggled with for any length of time. However, in order for the formula to work correctly it's imperative that get a current, accurate weight for yourself. Once you've established your weight then you need to use a calculator to figure out what your total daily caloric intake should be by utilizing the activity quotient provided above.

In order for this to work you're going to have to be completely honest with yourself. The "activity level" you claim should be an accurate reflection of what you actually did over the last couple of weeks and not what you INTEND to do in the coming weeks. Remember that you're doing this for yourself and no one is going to see these numbers except you. 

Now that you know approximately how many calories you SHOULD be ingesting each day it's up to you to make sure that you're keeping track of how many you actually do. Most people find a daily food journal to be quite helpful. You'll also find that a little bit of planning goes a very long way to eating healthy each day. Try to avoid  all processed, sugar-laden, pre-packaged goods that are full of "empty calories". Whole foods is where it's at!

After a couple of weeks you should take stock of how you "feel" and hop on the scale again to check your weight. If things are going well for you then you'll need to re-calculate your daily caloric intake using your updated weight. If you've been strictly adhereing to your caloric intake and have not seen any change in weight or body composition then you'll want to try reducing your daily caloric intake by 200-500 calories. Remember that it's equally, if not more, important to watch "what" you're eating as opposed to simply counting calories alone. 

Effective weight management or weight loss is not as difficult as we so often make it out to be. If we make healthy dietary choices on a daily basis and get regular exercise at least 3 days a week then we will inevitably SEE and FEEL the results of those lifestyle choices. You can CHOSE to be more happy and healthy for the rest of your life...what are you waiting for? Do it first for yourself but also for all the people that love you and want to keep you around (in good health) for as long as possible. I wish you ALL the experience of Greater Health, Love, & Happiness...ABC

Subject: To Be Young and Stress Free...
You'll never be too old to learn something new but if you don't effectively manage the stress in your life it's going to be much less "fun" getting older. "Stress" can not only prematurely age you but it can also add myriad complications to your health. If you want to look younger, feel younger, and STAY younger longer then you need to reduce or eliminate the primary causes of stress in your life.

Stress is a hard-wired survival instinct that each of us is born with...It's what intuitively triggers our "fight or flight" response and protects us from danger. Problems begin to arise however when our stress levels remain elevated for extended periods of time. That's when all  the adverse mental/physical complications begin to manifest themselves. In order for us to avoid this predicament we need to assess our stress levels on a daily basis. By identifying the recurring triggers of stress in our lives and devising a strategy to confront them we take control of our own lives.

Many of us frequently allow ourselves to get "stressed out" over issues in our lives that we have little or no control over. Instead, we should be focusing on managing all the aspects of our lives that we DO have complete control over..beginning with ourselves. The greater our personal health and well-being the less stress we'll encounter each day.  

Take better care of yourself and focus on the things that bring you joy of you want to live a longer, happier, healthier, less stressful life...Much Love To All Of You...ABC

Subject: You're NEVER "Too Old"
Many people still mistakenly believe that as we get older our ability to learn gradually diminishes and eventually ceases. Thankfully, science has come to our rescue and dispelled this myth.

A neuroscientist from Princeton University named Elizabeth Gould was able to demonstrate that the birth of new neurons- a process termed neurogenesis- does in fact occur inside the adult brain. Thus, we now have to accept that no one, including ourselves, is ever "too old" to learn something new. So whether it's learning how to operate the latest mobile device or finally taking those dance/piano lessons that you've always dreamed about claiming that you're "too old" is no longer a valid excuse (actually, it never was). 

No matter how young or old you may be today it's imperative that you NEVER stop Dreaming, Believing, LEARNING, and DOING. You deserve to feel Happy, Healthy, and Loved every single day...ABC

Subject: Drink to Your Health
In moderation both alcohol and caffeine can provide us numerous health benefits. However, in excess, these same substances have the potential to wreak havoc on our bodies and destroy our health completely.

A recent article published in the scientific journal "Frontiers In Neuroendocrinology" stated that scientists have found a direct link between nutrition and circadian rhythm (circadian relates to our natural sleep/eat cycles as they are connected to the rising and the setting of both sun and the moon). Simply stated, the findings prove that what you eat and drink is going to have an affect on your biological clock.

Specific to this article was the finding that both alcohol and caffeine can create circadian disturbances that will affect our body's hormonal balance...which may then lead to obesity, diabetes, and cancer. 

So go ahead and drink to your health but be sure to keep it in moderation. The better you're able to sleep each night will undoubtedly affect the way you think/function/feel the next day..and quite possibly affect how you choose to live your life. 

Here's to your Better Health, Greater Love, and More Happiness each day...I'll drink to that...

Subject: YOU decide
We're all exposed to a great deal of cynicism and pessimism each day and sometimes that makes it a little difficult to remain positive and hopeful. The news often makes it appear as thought the entire world is falling down around us and that it's filled with a sense of hopelessness. It requires a conscious decision from each of us if we want to remain positive and immunize ourselves from all the negativity that surrounds us each day. Whether you realize this or not it's YOU that gets to decide if you're going to have a "good day" or a "bad day". Why not make a decision RIGHT NOW to make today, tomorrow, the next day, and every other day a "good day". It's your decision alone to make. Start living a life of greater health, love and happiness today. Much Love to all of You...ABC

Subject: Muscle Magic
Want to know the quickest (and safest) way to a happier and healthier you???....Build More Muscle. For every pound of muscle that you gain your body is going to burn an additional 50 calories EACH DAY. Conversely, for every pound of fat that you're lugging around your body is only going to burn a measly 3 calories each day.

The key to building more muscle and unlocking your body's full potential lies in finding a resistance training program that works for you. Exercise can be both Fun and challenging when you take the time to explore all of your options and find the program that best suits you. Be sure to take advantage of the "trial memberships", frequently offered to all potential new members, at any/all of the gyms near you. Get the entire family away from the tv and out to the gym each night. Make it something that you ALL can look forward to...and Have Fun.

The average resistance trainee can expect to gain 8-10 pounds of muscle each year while greatly reducing their overall percentage of bodyfat. This equates to an additional 400-500 calories burned EACH DAY due solely to improved body composition. More Muscle = Less Fat. It's time to take that next step toward a more happy and healthy you...starting today. 

Wishing All Of You Greater Health, Love & Happiness In Your Lives...ABC

Subject: Losing Weight Made Simple
First and foremost I want to clarify that we're NOT trying to lose "weight" indiscriminately because that would mean that we're sacrificing muscle. Instead we need to shift our focus and narrow our target toward losing body fat. Muscle actually performs "work" for the body while fat is just "metabolically inactive tissue" that does nothing for the body except weigh it down and make "work" more difficult. Muscle requires a constant source of energy...thus, the more muscle we have the more calories our bodies will burn EVEN AT REST. 

Here are a few very simple tips to help elevate your metabolism and allow you start burning more fat immediately.

1) Stick to water, coffee, or tea...the last two in moderation. If you need to sweeten your drink try lemon, cinnamon, or berries. Eliminating all the high calorie drinksu that you're ingesting every day should immediately cut your daily caloric intake by about 1/3...none of those calories were providing you any benefit whatsoever.

2) Eat small, frequent meals throughout each day beginning with breakfast. I know that some people, myself included, have difficulty eating first thing in the morning but breakfast truly is the "most important meal of the day". Your body is on the verge of shifting into "starvation mode" (which means it will want to store whatever you eat as fat) because you have not eaten anything in 7 to 8 hours MINIMUM- more likely 10-12. Be sure that you begin each day with a fibrous carbohydrate (rolled oats) and include a solid source of protein (eggs). I know that many of you will complain that you simply don't have time to make a complete breakfast each morning but that's a lame excuse. Boiled a dozen eggs while you're home over the weekend and then take 5 minutes each night to prepare your breakfast and "snacks" for the following day the night before. In the am all you have to do is peel your 2 hard boiled eggs and add a little cinnamon, fruit/raw honey to your rolled oats (just add cold milk- you'll be surprised) and you're off to a perfect start. Whatever you do, please, PLEASE stay away from those boxed cereals because NONE of them is really any good for you. Invest those couple of minutes each night and you'll thank yourself the next day.

3) Give up ALL the fast foods and processed foods...there's absolutely no reason why you can't make this happen. Any "reason" you can come up with NOT to do this is nothing more than an EXCUSE. There's no reason you can't plan ahead and skip the fast food drive thru or the extra trips to the vending machines. How hard is it to pack a chicken breast sandwich on wheat bread, an apple/orange/grapefruit/grapes/etc., and/or a couple of boiled eggs??? There's no way that you can convince me that you'd rather eat that other crap if you had the choice..which you do. Take the time to plan ahead and stop making excuses.

4) Daily exercise is the key to achieving you fat loss goals. If you want to burn more fat in less time then you're going to have to incorporate some sort of weight training at least 3 days a week. Cardio is great for your heart health but lifting weights is much more effective at burning fat AND remember that the more muscle you have the more calories you'll burn EVEN AT REST. Less fat and more muscle means a much happier and healthier YOU.

Simply follow these 4 tips and I PROMISE that you'll both SEE and FEEL the results of your efforts in less than 30 days. Do it for yourself and start today. Invest in greater health and happiness NOW. 

Much Love and Best Wishes To All Of You..ABC

Subject:  Satisfying Your Needs and Desires
When it comes right down to it our "needs" are quiet simple...Food, Water, Clothing, and Shelter. Depending upon where in the world you reside those last 2 may actually be "optional". The point here being that as human beings we in fact need very little to survive.

Generally it's our "desires" that make our lives unnecessarily complicated. We tend to get caught up on all the "things" we WANT and believe that attaining them will somehow fulfill our deeper desires. If we're being truly honest we can take a look deep down within ourselves and trace all of our desires back to two base emotions...Love and Happiness. These two emotions are essentially the driving forces in every single one of our lives.

When we take a moment to question the root or cause of all of our negative emotions and actions we'll discover that even these were attempts to find our way BACK to love and happiness. If we could only learn to simply exhibit these emotions more freely in our daily lives...then we could come to know what it feels like to have not only all of our needs satisfied but also all of our deepest desires.

Be sure to share a little love and happiness with everyone you come into contact each day and you'll realize that you're already experiencing the Greater Health, Love, & Happiness that I've been telling you about...ABC
 
Subject: We Should All Expect More
What does it say about our society or the world in general that we have come to expect so little from each other. Society is way too cynical but that may just be a reflection of our fascination with all the travesty in our world today. Instead we should be focusing our attention on all of the positive and altruistic acts of those individuals who have found a way to rise above the negativity. 

Society is merely a reflection of us, the individuals who comprise the group. It's well know that the "group/mob mentality" can be infectious and we need to learn how to harness that persuasive power in a positive manner. It all begins with each of us FIRST expecting more from ourselves and THEN expecting more from all those around us. If you hold yourself, your friends, your family, your neighbors, and your co-workers to a higher standard of morality and work ethics then you're doing your part to have a greater impact upon the world at large. It all begins with you. 

Expecting more from yourself means setting the standard for others. Lead by example. Change the attitude and perception of all those that you come into contact with you each day. YOU be the example of greater Health, Love & Happiness...ABC
 
Subject: No More Excuses
Today is the day that you turn the corner and finally begin making progress toward accomplishing that one goal that's been eluding you.

I want you to grab a pen and a paper and make a list of all the reasons/things that you believe are preventing you from achieving whatever it is you desire. On that list you should include all the people, relationships, personal circumstances, character traits, familial & work responsibilities, financial constraints, time management issues, etc. that seem to be hindering or halting your progress toward accomplishing that goal. Make sure you get them ALL.

Once you've completed that list I'd want you to read through it one last time. Now take the page and tear it up into as many little tiny pieces as you can. Make sure you gather up every last scrap into the palm of your hand and carry it with you into the bathroom. Dump all those little pieces into the toilet bowl and watch them disappear as all your excuses get flushed away. If you had a lot of them it may take 2, or possibly even 3, flushes to wash them all away but they're finally headed to the sewer where they belong.

Now go get yourself a blank piece of paper and start a new list. This one is going to list whatever your goal is at the top of the page and then underneath that you're going to list all of the "Actions" that you're going to start taking toward accomplishing that it. Before the day is over I want you to make sure that you complete and cross off at least one "action" from your new list. NOW you're starting to make some progress!

Each morning from now on I want you to take a look at your new list and decide what action you're going to take that day toward accomplishing your goal. You have no more excuses NOT to succeed. Take ACTION and make all your hopes and dreams come true. It's all in YOUR hands! 

Greater Health, Love & Happiness to All Of You,
 
Subject: Perspiration is Not Necessarily Indicative of Work
Somehow "sweat" mistakenly became synonymous with "work." Now if you've ever had to endure the sweltering summer heat without the luxury of AC to keep you cool then you already know what it feels like to simply sit and sweat. Whenever our core (internal) temperature rises our body responds by releasing water/sweat through the pores on our skin. Perspiration is a simple yet very effective physiological response that allows us to adapt to an elevated temperature in our environment or to an increased level of physical activity.

Any water that we expel from our bodies during perspiration MUST be replaced. It does not matter what CAUSED us to perspire only that we take action to guard against dehydration. A seemingly insignificant hydration deficit of as little as 2% can result in both mental and physical fatigue, reduced coordination, nausea and dizziness. Unfortunately, "thirst" is not an accurate warning signal of dehydration. Instead its a delayed response and therefore, we must make every effort to stay well hydrated at all times.

There's no reason why we can't keep a glass/bottle of water within reach throughout the day. Many of us are battling against physical/mental fatigue on a daily basis simply because we're not drinking enough water. We consume countless cups of coffee, cans of soda, and bottles of juice in place of water. The average person consumes over 1000 "liquid" calories each day and then we wonder why we don't look or feel "healthy." Drinking more water each day will inevitable lead to a happier, healthier tomorrow for each of us. 

With Love & Gratitude, ABC

Subject:  How You Do Anything is How You Do Everything
Alabama's head football coach, Nick Saban knows what it takes to win. Last year his team won the National Championship and this year they're expected to repeat. The pre-season polls have them ranked #1 but their primary goal as a team is to continue improving each day. Saban's mantra of "How you do anything is how you do everything" transcends the sport of football...its intended to encompass every aspect of his player's lives. There is no right time to give only half of your attention or effort to anything in your life. If you're slacking off at work, cheating on your diet, or skipping a work out to sit on the couch and watch TV, eventually that lack of effort is going to infect the rest of your life. Similarly, if you're dedicated to all of your commitments and intent upon consistently improving your performance, you're certain to succeed. So don't be content simply to be good some of the time...Instead strive to be GREAT all of the time and discover your full potential. 

Health, Love & Happiness,
ABC

Subject: Don't Shoot the Messenger
Walking will always have a therapeutic effect but rarely is the level of intensity great enough to be considered "exercise." In order for us to receive the maximum benefit from the time and energy we're investing into walking each day we need to constantly assess how we "feel." This can be easily accomplished by using the Rate of Perceived Exertion (RPE) scale to monitor our efforts. 

Say that we joined a group of 10 random people that were all walking together at the same steady pace. It's unlikely that any of us would be "feeling" exactly the same. Instead, each of us would probably (self) register a slightly different level of intensity in response to the group's pace. 

To maximize our individual efforts we need to alter our pace (speed) in accord with the level of intensity we are trying to achieve. 

Utilizing an RPE scale of 1 to 10 (one being the least effort and 10 being the greatest/maximum effort) we can ensure the maximum benefits from our time spent walking each day. The next time you go out for your walk give these intervals a try:

1. Spend 5 minutes "warming up" at a comfortable pace - RPE (4)

2. The next 5 minutes is increased to a comfortable but "challenging" pace - RPE (6). Be sure to get your arms swinging rhythmically with your stride. 

3. For the next 10 minutes you're going to alternate between "bursts" of maximum or near maximum pace-RPE (9-10) - and brief periods of "active recovery" - RPE (5)

*Pick an object such as a mailbox, road sign, or tree that's in your path and walk as quickly as possible  toward it. By the time you reach it you should be "breathless" or at least breathing heavily. Continue  walking at a moderate pace until you fully recover then repeat. Your goal is to burst linger and more often  while recovering less each time you go out. Be sure to consult your doctor before attempting this or any  other type of strenuous physical activity.

4. Be sure to spend at least 5 minutes cooling down at a slow to moderate pace once you've completed your 10 minutes of burst intervals.

5. I highly recommend taking a few minutes to stretch statically at the completion of any type of strenuous activity in order to help reduce muscle stiffness and soreness the following day.

Greater Health, Love & Happiness is less than 30 minutes away each day. Invest in yourself. ABC

Subject: Free Therapy
Most of us already know that walking can be very therapeutic. Recent studies have shown that leisurely walking positively affects hormonal balance and thus helps to regulate our moods. Setting aside some time to get out and walk each day is a wise investment toward your long-term mental health and well-being. Start investing more into your personal health today because you're worth it...and try to live each day with a little more love and gratitude...ABC

Subject: Intensity > Duration
In the past it was commonly believed that long bouts of cardio-based endurance training (eg” walking, running cycling, etc. at a “comfortable but challenging pace” for moderate to long periods of time), were the most effective way to promote increased health and weight management.  However, all of the latest research has definitely concluded that there is actually a much more healthy and effective type of training known as “H.I.I.T.”

HIIT is an acronym that stands for High Intensity Interval Training and the concept is quite simple, by consistently alternating between phases of maximum (or near max) work capacity and moderate to low recovery phases (referred to as intervals) for relatively brief periods of time we can achieve drastic results. This format of training can be applied to ANY mode/type of exercise.

Here are just a few examples that I encourage you to go out and try yourself. If you find yourself in the pool (any size will do) swim a fast freestyle stroke (sprint) from one side to the other and then leisurely backstroke to where you began. Try to repeat that ten (or more) times without stopping. Back on land you could instead use a lined football or soccer field to measure out ten (or more) running sprints. Choose a line on the field that seems within your range at (near) top speed and sprint to it. Turn around, walk back to where you started and immediately take off on you next sprint. Try to complete all ten (or more) without stopping. If your feet, knees, hips or back have been giving you problems and you’d rather stay out of the water there’s always cycling. Any kind of bike will work for this. All you’re going to do is simply pedal as fast as you can (sprinting while either seated and/or standing) for 30 seconds or until you go “breathless.” For your recovery you’re simply going to cruise along, pedaling at a moderate pace, until you feel like you’ve fully recovered. Try to complete as many sprints as possible before you reach your destination. How about just one type of interval training using your body weight to achieve a total body workout in just 20 minutes? It may sound like an infomercial claim but I promise you that this protocol works. Go ahead and try this one. Set your watch or kitchen timer for 30 seconds and do as many push-ups as possible in that time. Immediately follow that 30 seconds with another 30 seconds doing as many squat-jumps as possible. You’ll definitely be winded and can spend the next 60 seconds recovering before repeating that complete cycle 9 more times for a total body work out that takes exactly 20 minutes.

*Be sure to include an adequate warm-up period that targets all the major joints and major muscle groups before attempting any on of the above mentioned high intensity workouts.*

If you’re trying to burn fat, gain lean muscle, and save time then give the HIIT protocol a try. Remember that its all about working “smarter” to achieve even greater health, love, and happiness in your life…ABC.

Subject: Exercise Should Be Fun
If you’re one of those people that dreads going to the gym or simply can’t get motivated enough to exercise every day then its time to try something new. Without novelty or vanity ANY exercise program will grow stale and ineffective. Fortunately you have a nearly endless supply of options available to you when it comes to exercise.

Nowadays, most gyms offer a multitude of classes where you can choose both the mode (type) of exercise and level of intensity. Whether you’re group circuit training for functional everyday strength with weighted Russian Kettle Bells, unloading all your stress from work and home on a “heavy bag” during a cardio boxing/kickboxing class, or letting loose to the contagious Brazilian beats of a “Zumba” class, you’re certain to leave the gym feeling much happier and healthier than when you entered. Why not check out a few local gyms near you and take advantage of their trial memberships to see what classes/facilities you enjoy most…and bring your partner/spouse/friend along because you’re more likely to stick with an exercise routine when you have a partner.

Gyms aren’t the only place where you can exercise. Many public parks have “stations” spread throughout them where there is a brief description of each stretch/exercise than can be performed at the location. This has the advantage of getting you outdoors where you are also able to enjoy some sun and fresh air. Next weekend you could take a drive and explore all the local parks in your area or you could ask your township for a complete list of parks near your home (or work) and see what facilities each has to offer.

If for some reason you’d rather not invest in a gym membership (its only a waste if you don’t use it) or simply cannot find the “time” to get to the gym or to the park then you need to MAKE the time to do something to get/stay fit…even if its right there in your own home/backyard. Daily exercise and a balanced diet are the keys to staying happy, healthy and fit throughout the rest of your life…and you already know this. So MAKE the effort to find an exercise routine that you genuinely enjoy doing so that you too can live a longer, happier, healthier life…ABC 

Subject: What Legacy Will You Leave?
If your life were to come to an end today how might you be remembered? What would you point to as the "crowning achievement" of your life? Now take a moment and try to imagine what all of your friends, family members and work associates might say about you at your funeral. Will they all remember you the way YOU want to be remembered...and will any of them still remember you fondly 5, 10, or 20 years from now? Its not too late to make a positive impact on the people in your life. Make a daily effort to share your Health, Love and Happiness with ALL of those around you each and every day...ABC

Subject: Eat Less = Live Longer
Feeling bloated and lethargic after a "good meal" is in no way healthy. Unfortunately being "so full I couldn't possibly eat another bite" has become the norm here in the U.S. This unhealthy trend is directly correlated to the DECLINING mortality rate in this country. For the first time in over a century our children are not expected to live as long as we will. If you want to defy the odds and live longer, happier, more productive life (as I'm sure we all do) then you need to begin making healthier lifestyle choices today. Do it not only for yourself but for all those who depend on you as well. Best of Health, Love & Happiness to you All...ABC

Subject: Worlds Easiest Work Out
1. Indoors or outdoors find a flat, soft surface to lie on such as a carpet or grass.
2. Lie flat on your back looking up at the ceiling or sky.
3. Stand up without using any "objects" for assistance.
4. Now lie back down in the same spot, same position
5. Stand up again but using the opposite side (Ex: If you rolled over to your right arm/right knee to get up then this time you roll to the left and use the left side of your body to get up).
6. Continue alternating between lying and standing on each side for the next 5 minutes. Keep track of the number of times you stood up. If you must briefly "rest" do so in the standing position.
7. To increase difficulty: 
a. increase time
b. keep one arm raised throughout each complete repetition
c. use "no hands" to get up
d. or add weight (such as a book or a dumbbell) to the raised arm
e. make it a competition with your family or friends to see who can complete the most repetitions in a set amount of time. Try 1 or       2 minute speed intervals.

"Get Ups" are easy, fun and effective. Give them a try and let me know how they work for you...ABC

Subject: Support Your Local Farmers
Summer is the ideal time of year to (re)visit your local produce stands and farmer's markets to show your support for the community and the local economy. You'll be treating yourself and your family to fresh produce each week and (re)discovering how enjoyable and easy it can be to eat healthy. You may have forgotten just how GOOD eating healthy tastes. Enjoy...ABC

Subject: Make a Lasting Impression
First impressions matter a great deal when forming new relationships but its really the second, third and fourth impressions that allow those potential new friends/associates/employers/extended family members to see and experience all your great qualities. Always be yourself, be proud of who you are and what you believe in and others will see the greatness that is in you. Let your smile shine...ABC

Subject: Time For a Change
Nothing like the monotony of a "routine" (even a great one) to sap your motivation. Good habits are essential to the success of maintaining a healthy lifestyle but once your routine grows stale its time to move onto something different.  Why not try a new activity like kayaking* (lessons and rentals are available everywhere - just check online for  a site near you) or join a summer sporting league. Get out there and do something FUN that will also bring you greater health, and happiness my friends...Much Love To All of You....ABC

*Click the link (kayaking) to read the story of 26 year old British TV host Helen Shelton who set the Guinness world record for the longest solo kayak journey after only one previous tie setting food in a kayak...GREAT STORY!

Subject: Be Nice
Treat everyone well without any expectation of reward or reciprocation simply because its the right thing to do...and I assure you that greater Health, Love & Happiness will be yours...ABC
(The Posts Above Are After Adam's Move to FCI McKean)

Subject:  A Mothers Love (*MOTHERS DAY TIP)
I ve always remembered and been inspired by the motivational writer/speaker Stephen Covey s definition of the word Love. He asserts that love is not merely an abstract noun or some intangible thing but rather that it is a verb of ACTION. Furthermore, he suggests that love is best exemplified in the way a mother will sacrifice her own needs and wants for the benefit of her child. This definition and example of love has served as my guide post since I first read about it so many, many years ago. Occasionally I still need to remind myself that it s not nearly enough to tell people that we love them...we need to SHOW them...openly and often. 

Each of us has experienced the pure love of our mothers at some point in time or we would not be here today. All that we have and all that we are, right now, is the result of that love. Make sure that ALL of the mothers in your life know exactly how much you love and appreciate them by calling, emailing, visiting, or simply sending out a silent prayer to each of them this Mother s Day. Remind them how very special they are every chance you get. Have A Very Happy Mother s Day! Much Love To All Of You...ABC 

Subject: Sleep More to Lose Weight
Intuitively most of us realize that, despite our best intentions, we're still not getting enough sleep each night. The effects of any "sleep deficit" that we accumulate can be felt immediately but also can quickly compound to effect our outward physical appearance. Lack of adequate sleep is frequently cited as one of the primary causes of noticeable weight gain. The reason for this subsequent weight gain can be attributed to the negatively altered function of key hormones related to fat burning. Adequate sleep is essential to maintaining/improving our good health. A 2004 study published at the Public Library of Science looked at the sleeping and eating habits  of over one thousand subjects. The results showed that those subjects who slept less than 7 to 8 hours each night had a SIGNIFICANT increase in both body mass index  and appetite. Another study was published in the June 2006 International Journal of Obesity  and found that deficits in sleep were a major predictor of weight gain and obesity. BOTH studies show a direct correlation between our sleep patterns and overall health. Most experts agree that a goal of 8 hours sleep each night is a good MINIMUM but 9 hours is OPTIMUM. So if you want to begin feeling better tomorrow turn off that tv before the news and late show keeps you up any longer than you need to be...Make getting to bed early EVERY night a priority in your life so that you can start experiencing Greater Health, Love, & Happiness Each Day...ABC

Subject: Believe in Your Dreams
Our Future Achievements and Experiences are only limited by our Imagination and Faith, or lack thereof. YOU are capable of, quite literally, anything. Believe in your Dreams and in Yourself so that you can begin experiencing Greater Health, Love, & Happiness Today...Much Health & Love To All Of You...ABC

Subject: Take Your Shoes Off...Seriously
I'm no "expert" and I've got no "scientific" proof to support this notion but I'm fairly certain that simply removing your shoes INSTANTLY lowers stress. Try it right now and see how much more relaxed you feel. Think about most days when you arrive home after a long, hard day at work or from out running errands and what's the first thing you do to begin unwinding???...You kick off your shoes and let out a deep sigh of relief. I believe that we should try to practice this more often throughout the day instead of allowing all that tension to build.

Why not try to find time during your day to kick off your shoes for awhile. If you work at a desk all day you can probably get away with having your shoes off most of the time (if your feet don't stink and) if you wear shoes that slip on and off easily. If you happen to spend most of your day up on your feet then you can always try to utilize your "breaks" or lunch hour to kick them off and relax a little bit. Even if you happen to spend much of your time out on the road you could be doing much of it shoeless...just check your travel plans because laws regarding this do vary from state to state.

So give it a shot and see how you feel...you might be pleasantly surprised- and relieved. Anything that might help to make your life a little less stressful will likely also contribute to your experience of Greater Health, Love & Happiness Each Day...ABC

Subject: Our Health Is Not Inherent
Each of us finds Motivation/Inspiration in different places and by different means but I came across a statistic so startling that I knew everyone would benefit from learning it.

"ONLY 4 PERCENT OF ALL PATIENTS DIAGNOSED WITH CANCER CAN ATTRIBUTE IT TO GENETICS"...so that also means that 96 PERCENT OF ALL CANCER CASES ARE THE DIRECT RESULT OF DIETARY, EXERCISE, AND ENVIRONMENTAL FACTORS.

Most of us know someone who has suffered, or has had a loved one suffer, from the effect of Cancer and it's debilitating "treatment". Knowing that YOU have the ability to influence whether or not you and your loved ones have to suffer thru such a highly preventable disease and treatment SHOULD be the only further motivation you need to begin taking better care of yourself and your family today. Your "reward" will be the lasting experience and feelings of Greater Health, Love & Happiness Each Day...Much Love To All Of You...ABC

Subject: Morning Cup Of "Joe"
If you're like me everything seems a little hazy each morning until after that first cup of coffee. Coffee is a natural stimulant that contains healthy antioxidant and in MODERATION can be incorporated as part of a healthy balanced diet. However, there seems to be a continuing problem in this country concerning the consumption of ANYTHING in moderation. No matter how beneficial something may be for you there is a "saturation point" where your body simply cannot efficiently process any more of that substance.

The problem with the amount of coffee consumed by most people each day is the ultra high dose of caffeine. If your body remains constantly "stimulated" by any means it will have less opportunity to recharge and rebuild itself. The constant stress placed on your central nervous system will inevitably lead to serious physiological AND psychological repercussions...neither of which is "natural" or "healthy".

Keep all things in moderation (even the healthy habits) so that you can enjoy the greater Health, Love & Happiness you've been working toward...ABC

Subject: See the Beauty of it All
When's the last time you stopped, took a deep breath, relaxed, and noticed all the beauty that surrounds you? There's something beautiful to be seen in every person that you encounter throughout your day...There's also something beautiful to be seen in every aspect of nature that you witness while going about your daily "busyness"....And of course there's something beautiful that radiates from within YOU that shines upon the rest of the world. The more aware you become of the beauty that is in you and around you the more brightly it will shine. Take the time each day to appreciate all that is beautiful and allow yourself to experience greater Health, Love, & Happiness...Much Love To You All...ABC

Subject: Be True to Yourself
Live with the faith that the whole world is on your side so long as you are true to the very best that is in you. Enjoy your Health, Love, & Happiness...ABC

Subject: Get More Of What You Want...
The easiest way to achieve more of whatever it is you want in your life is to simply begin expressing your desires. If you're looking for more love then begin by giving more love. If you want to experience greater happiness then start spreading more happiness to all those with whom you come into contact. WHATEVER it is that you desire YOU need to begin expressing more of it each day.

Everything that we send out into the world, whether it's an emotion or a physical action, will inevitably come back upon us in some manner. This can be seen in all those people you know, possibly yourself, whom always seem to have the worst 'luck'. They're constantly talking about their 'bad luck' and how the entire universe is always working against them. But then what about those people whom always seem to have the 'best luck'...what's their secret?  Their secret is that they BELIEVE that they are 'lucky' or fortunate, or whatever else you want to call it and they ACT accordingly...and it's our ACTIONS that will always speak most loudly. 

If you want to begin experiencing more of the good life all you need to do is begin living as if you already have it. Simply give, Give, and GIVE MORE of whatever it is that you desire and before you know it you'll have it in abundance. The life you desire can easily be accessed through great deeds instead of loud words...start living a life filled with Greater Health, Love, & Happiness Today...ABC

Subject: No Substitute
Everything in life is a trade-off, but there is no substitute for hard work. ...that s my old friend Vin McCaffrey quoting his father. I sincerely believe that we can achieve anything we want in this life if we re willing to invest our time, mind, and body toward accomplishing our goals. Never, ever, give up on your hopes and dreams...keep striving for greater Health, Love, & Happiness in Your Life...ABC
Sent from my Verizon Wireless BlackBerry

Subject: "The Smallest Good Deed...
'The Smallest Good Deed Is Greater Than The Grandest Intention.' (author unknown)

The 'act' of giving is certain to put a smile on your face.... So why not take a few moments today to do one nice thing (anonymously if possible) for someone else. The joy that we bring to others today will inevitably lead to Greater Health, Love & Happiness in our own lives.....much love to all of you...ABC

Subject: Time To "Tune In"...
Take a moment to pause and just breath deeply for the next 10 seconds....One....Two....Three...

Now that you've had a moment to 'tune into' your current state of being, How are you feeling? Are you calm, cool, and collected or do you feel slightly out of balance? If something feels a little 'off' try to identify what it might be and then think of a possible solution/remedy.

Often times we 'tune out' the feedback that our mind and/or body is registering when we feel it might hinder our current activity....and after a while we forget what it's like to feel 'good', 'whole', and 'balanced'. Make more of an effort today and every day (even throughout the day) to 'tune in and check in with yourself'. LISTEN to whatever it is that your mind and/or body is trying to tell you and make the necessary adjustments to your routine or lifestyle. 

Pain, unhappiness and misery are NOT unavoidable aspects of life. Take better care of yourself and begin experiencing greater Health, Love, & Happiness in Your Life Today...Much Love To All...ABC

Subject:  Eat More Often
It might sound counterproductive to your weight loss goal to 'Eat More Often' but by 'grazing' throughout the day you are actually less likely to gorge yourself during your primary meals. 

Frequent snacks, every 2 to 3 hours throughout the day, will keep you from ever reaching the point where you are absolutely 'starving' come mealtime...where you would have inevitably overeaten due to your 'starvation'. 

Incorporating fresh fruits (e.g. an apple), nuts (e.g. a handful of almonds), and raw veggies (e.g. carrot sticks) between your primary meals of breakfast, lunch, and dinner will allow your body to be much better able to digest and process the foods that you are consuming throughout the day...thus resulting in a much more efficient (fat burning instead of fat storage) metabolism. 

When you're eating smart (healthy) and eating often (double healthy) you'll never feel like you're 'starving' (or 'dieting').  A healthy balanced diet along with moderate exercise will inevitably lead to Greater Health, (Self-) Love, & Happiness in Your Life. Much Love To All Of You...ABC 

Subject:  Rain, Sleet, Snow, or Sun...
We all know that the 'weather' can affect our mood but all too often we allow it to become our excuse. Either it's too cold, too wet, or too hot to go outside and do something that's physically demanding. So find someplace where you can be 'active' indoors (doesn't have to be a gym or health club but those are definitely options) so that the weather is no longer a factor. Find an activity that you enjoy and make an effort to stay with it each day, year round. Whether you like to walk, run, swim, or play sports find a way to work those activities into your daily routine and don't allow yourself to make any excuses for not following thru...especially not because of something as minor as the weather. Daily exercise is your key to achieving greater Health, Love & Happiness in Your Life....ABC

Subject:  Too Much "Busyness"
While tending to all of your busyness today did you manage to find some time to tend to yourself also? In this day and age it s far too easy for us to become consumed by the trivial errands, work, and distractions that occupy the majority of our time. All this technology was intended to make our lives easier somehow but it s actually lead to a sharp increase in ADDA because we ve conditioned ourselves to be constantly bombarded with information or action. I m all about staying active but believe it should be in a healthy manner...Do the things that really matter most...The things that make you and those around you feel good about yourselves. Take some time today and every day to unplug from all the busyness in your life and focus that attention on yourself...Make sure that you re feeling good and not just busy ...Take the time to enjoy the Greater Health, Love & Happiness that is (and has always been) waiting for you...ABC

Subject:  Mind Over Matter...Ommmmm
Meditation has been practiced for thousands of years but only over the course of the past few decades has science been able to prove it's efficacy. Successful meditation results in the 'relaxation response' as evidenced by a reduction in oxygen consumption, reduced rate of respiration, reduced heart rate, decreased lactate levels in the blood stream (excessive lactate in the bloodstream is associated with anxiety symptoms), and a reduction in blood pressure. Meditation can also heighten perception of both internal and external events, improve motor skill and reaction time, improve concentration and attention span, increase empathy and pleasure, improve memory and intelligence, enhance dream recall, positively alter body image, and increase energy. 

If you're not already meditating on a regular (hopefully daily) basis why not give it shot...and if you've never tried it before I would encourage you to look into it on the net. There are many different 'types' of mediatation so look for something that 'feels' right for you. Meditation may be the key you've been searching for to help you unlock and discover a life of greater Health, Love, & Happiness...ABC

Subject: SUNsational
Ever notice how you instinctively turn your head skyward whenever you step outside on any bright, sunshiny day? We all crave sunlight and for good reasons. Our daylight hours are spent trapped indoors due to our busy work schedules so we're not getting outside enough each day and getting Vitamin D from the sun as nature intended. Nowadays, products such as milk are fortified with Vitamin D because most of us fall far short of the daily recommended allowance. Unfortunately, our bodies cannot process supplemented Vitamin D in the same manner as the natural Vitamin D that we receive from direct sunlight. By spending as little as 15 to 20 minutes outside in direct sunlight each day we could satisfy our daily requirements easily and naturally. Time spent out in the sun each day will result in a glow not only on the outside but on the inside as well. Sun-kissed skin is not only aesthetically pleasing but EMOTIONALLY pleasing due to it's hormonal effect. 

Direct sunlight makes us FEEL better because it raises our serotonin levels...and serotonin is what gives each of us a sense of well-being and confidence in the world...and who wouldn't like to have a little more of that in their lives??? So make it a point to get outside each day and turn your face toward the sun for a few minutes...and before you know it you'll be experiencing greater Health, Love, & Happiness in your life...ABC

Subject:  A Daily Challenge
Regular (daily) exercise is an essential aspect of a healthy lifestyle that (in addition to a healthy balanced diet) will lead to fat loss, improvement in body composition, better heart health, greater bone density, and an improved immune system. In the past many of us were lead to believe that 'something' was  better than nothing when it came to exercise...but this concept was a bit misleading. 'Exercise' is more than just movement...it means generating a physical effort that EXCEEDS your baseline (adapted) effort. 

Including normal activities such as walking, house cleaning, and yard work as part of your daily exercise COULD be a mistake. It's not enough to simply 'perform' these activities at a comfortable pace if you intend to count them as exercise. Instead you need to perform each activity at a level HIGHER than what you are already efficient at in order to exceed your baseline effort. This means that there will be some huffing, puffing, and sweating as a result of your effort. If it's 'easy' then you're not challenging yourself enough. Your 'reward' is directly linked to your 'challenge'...and the greater the challenge the greater the possible reward of better Health, Love & Happiness In Your Life...ABC

Subject: Water...H2Omazing
Did you know that you can easily survive for WEEKS without any food but not more than a few short days without water? At a mere 2% dehydration both your musculature and neurological systems begin to break down...Your thoughts, verbal responses, and physical coordination are adversely affected before you know it...and we do this to ourselves (unknowingly) all too often.

Most of us have gotten into the habit of drinking beverages that are loaded with either a ton of sugar or artificial sweetners and neither of those is doing us any 'good'. Even those beverages that we believe are 'healthy', like sports drinks and natural juices, should only be consumed occassionally and in moderation. We simply aren't getting nearly enough good old fashioned H2O in our lives these days but that's an aspect of our diet that we can easily amend.

Water is the ultimate 'detoxifier'...if you want your body to run more cleanly and efficiently you can simply use it to replace all the other beverages that you consume each day...and by eliminating those other 'liquid meals' you'll be greatly reducing your daily caloric intake which in turn could lead to a noticeable (healthy) weight loss- especially if you've also decided to incorporate some form of exercise into your daily routine. Water also aids in digestion, excretion, and satiety..which means that you feel more full and satisfied after each meal and your body will be better able to process the whole foods that you consume.

I'm encouraging you to try drinking more water each day and to see for yourself how much better it can make you feel. It's easy enough to start by beginning each and every day with a tall (warm) glass of water. Then simply make the effort to keep a glass or recyclable jug with you throughout the rest of the day and continually sip from it. Also, make sure that you keep track of how much water you're consuming throughout the day and then try to keep it consistent from day to day. I would recommend that you aim to initially consume about 1 gallon each day and then add to that as you feel necessary...but be sure never to consume large amounts all at once because your body may have trouble processing it...and it won't be long before you're feeling H2Omazing and enjoying greater Health, Love, & Happiness...ABC

Subject: Bring Out Your Inner Dialogue
Everyone could use a few words of encouragement from time to time...but what happens when there's no one around...when no one's watching you and your tempted not to live up to your full potential...we ALL have those moments of 'weakness' and we should plan ahead and be prepared for them.

There's an inner dialogue that takes place in each of our minds during those moments of temptation that most of us barely notice. It's easy to get caught up in the moment and not fully consider our commitments before we make a decision that we'll later regret...ANY time that we sell ourselves short it inevitably leads to feelings of guilt/regret/disappointment. So in order to keep our commitments and to avoid those negative feelings we need to learn how to empower ourselves.

By speaking our intentions ALOUD we give them greater power and gravity....so talk to yourself (literally)whenever you need a little support...remind yourself why you made a certain committment in the first place and what you hoped to accomplish. When there's no one around to cheer you on you can still cheer yourself on...because ultimately keeping your commitments is about staying true to yourself. Remind yourself that you DESERVE greater Health, Love & Happiness in your life...ABC

Subject:  Ready, Set, GOAL!
Spring is right around the corner with Summer hot on it's tail...time to check our progress in the New Year. All of us have inevitably made some sort of commitment to ourselves or our loved ones that involved leading a more healthy lifestyle this year. Generally we can define a 'healthy lifestyle' as including, but not being limited to, a properly balanced diet, adequate daily/weekly exercise and efficient weight-loss/weight management. Now is the IDEAL time for us to check our personal progress and to set some very achievable short-term goals.

So here's my suggestion...The next time you stop by the mall/favorite store or find yourself shopping on-line I want you to purchase a piece of clothing that you would like to see yourself wearing by mid-summer (say 4th of July Weekend). The catch is that it has to be something that you wouldn't, or couldn't, possibly wear right now. Challenge yourself with this one...don't set the bar too-low and make it easy on yourself. All I'm asking you to do is to believe in yourself as much as I already believe in you. It doesn't matter what type of clothing you choose...it might be a swimsuit for one and a t-shirt for someone else...the point here is to step outside of your current comfort zone and set an ambitious goal for yourself. This is your personal goal so YOU get to pick it...but there is just one more 'catch'. Once you purchase your goal you have to show it to AT LEAST 3 people that you're close to and see frequently AND you have to tell them the exact date/event you plan to wear it. The more people that you tell the better...by vocalizing your goal and keeping it specific you'll remain much more motivated to succeed. I have no doubt that whatever goal you set and commit yourself to you will achieve. I hope that you're already experiencing better Health, Love, & Happiness in this New Year...ABC

Subject:  Its FRIDAY!
Is it me, or does EVERYONE seem to be smiling a little more broadly come Friday afternoon? Could it be that the work week is finally coming to a close and we can all feel our spirits rising? You turn on the radio and try to sing along with every song that comes on...even the ones you really don't like that much. We all do it but how many of us actually take full advantage of that mounting enthusiasm? The key is to take all that positive energy and find a way to 'invest' it into our future well-being. Maybe we stop at the gym or simply swing by the local park for a brisk walk or jog on the way home before the sun sets. A little bit of exercise is sure to release even more of those 'feel good' endorphins and help sustain your cheery attitude throughout the remainder of the day and evening.

Learning to take advantage of all those moments when our moods are already elevated (for whatever reason) helps to make leading a 'healthy lifestyle' feel more like fun instead of a chore. For some reason we tend to get caught up in the notion that eating healthy and exercising are 'work'...and that's the exact thing that we are all trying to escape come Friday afternoon. By learning to take advantage of our good moods and harnessing that positive energy into forming healthy habits in a healthy routine we can begin to experience that 'Friday afternoon feeling' EVERY DAY. Good Spirits, Good Health, and Good Times can, and should, all go hand in hand...Have A Happy Friday and start leading a life filled with Greater Health, Love & Happiness TODAY...ABC

Subject:  Promises, Promises
Happiness is when what you think, what you say, and what you do are in harmony.' -Mahatma Gandhi

Are you living the life that you promised yourself and you loved ones? It's so easy, and all too common, for us to think or say something that then gets lost in the hustle and bustle of our ridiculously hectic, busy lives. We make these small, or sometimes large, promises to ourselves and to others that get lost over time in our daily routines and we lose sight of 'The Big Picture'...that big picture being our personal/familial happiness. Take a few moments to reflect upon the promises and commitments that you've to yourself and others just since this past 'holiday season'. Are all of the things you've thought, said, and done since then aligned with the promises and commitments that you made? Sometimes it's necessary for us to step outside of our 'routine' and make a few minor adjustments to our lifestyle to better ensure that we're leading the life filled with Love, Health & Happiness that we both desire and DESERVE...Promises require more than thoughts and words...they also require action...ABC

Subject:  Love is a Verb (Valentine’s Day Tip)
I believe that I can safely say that no one has ever complained about having too much love in their life. We're all born to seek and accept love but as our exposure to the world broadens so too does our conceptual understanding of 'love'. Initially, 'love' is merely a WORD that over time becomes almost synonymous with Mom & Dad, a favorite toy, and numerous other worldly things. At this stage of our personal development love is still rather abstract and indiscriminate. We freely attach the 'word' to anything and everything that we really, really like a whole lot. It's not until those teenage hormones begin raging wildly that love becomes a FEELING...a pounding, throbbing physical pain in the chest. That 'feeling' at times will threaten to both crush and consume us simultaneously. At this stage love is all Thrill, Intensity, Passion and Heartache...It's the spark that lights the fire. Eventually though our world view, both near and far, begins to shift and we realize that there is a much larger picture where love is even more significant. It's still a 'word' full of immense meaning and it's still a 'feeling' that often exceeds description but it's also quite simply a VERB. Love as a 'verb' is best exemplified by the SACRIFICES we are willing to make for the people that we say we love. Love as a verb is all of our words and feelings put into ACTION. Only once we have learned to love as a verb can we fully appreciate all the love that has been given to us.

This Valentines Day, and EVERYDAY, make an effort to be a conduit of love...Give your love abundantly and freely to all those who need it and be willing to accept it from all those who want to share it with you. Have A Very Happy, Healthy Valentines Day Filled With Lots Of Love...Much Love To ALL Of You...ABC

Subject: Super Bowl Hang-Over
How often do we find ourselves using holidays, family gatherings, or other 'big events' as an excuse to eat and drink (often in excess) the foods and beverages that we KNOW are unhealthy? During the Super Bowl yesterday many of us ate some things that we normally wouldn't and then felt a little guilty about it afterward or this morning when we woke up...myself included. Trying to rationalize/justify our actions by telling ourselves that it's ok to 'cheat' once in a while really is NOT ok. If we're being completely honest with ourselves we already know that there are NUMEROUS positive reasons for living healthy ALL of the time and only ONE reason for wanting to 'cheat' some of the time...and that's 'instant gratification' which of course reaps only negative results.

The way that each of us looks and feels is the DIRECT result of how we have been treating our bodies. If you want to 'feel' better about yourself all you need to do is begin taking better care of yourself...today...right now...it really is that simple. Your Health, Love & Happiness is not only your right but it's YOUR RESPONSIBILITY...grab a hold of it and don't ever let go...ABC

Subject:  No Flu Shot, No Worries
Oregon State University researchers found that increasing the moisture level in the air causes 80 percent of the flu virus to die within an hour. If you already own a humidifier you want to set it to '50 percent ' for best results...and if you don't own one then you should seriously consider investing in one for your home and/or workplace. There may not (yet) be a cure for the flu but a humidifier seems some like some of the bestpreventative 'medicine' we can invest in right now. Just another small step you can take toward having greater Health, Love & Happiness in your life...SMILE, it's Friday...ABC

Subject: Name Your Inspiration
What is it that inspires you? It's such a seemingly simple question but do you really know? Is there a particular saying or famous quote that you can turn to whenever your spirit needs a lift? For many people all it takes is hearing a certain song and their heart soars. Wherever it is that you can find that sort of instantaneous lift make it part of your daily routine. At least once every day (or more often if you'd like) write, read, sing or view the words (or images) that make you stand-up a little taller, make your heartbeat quicken and make your eyes widen to see the world more brightly. Remind yourself that TODAY and EVERYDAY is full of unlimited potential...hold on to that feeling and make it last...you'll find yourself experiencing greater Health, Love & Happiness than you ever dreamed possible...ABC

Subject:  What if I were Fearless
Try asking yourself that question and see how you respond. Just for a few moments step back outside of yourself and away from all the restrictions you've placed on yourself. We all have daily responsibilities and obligations to uphold but they should not limit us from fully experiencing our lives. Start DOING the things that live only in your heart and mind and SAYING the things that need to be said aloud. Live each day fearlessly and you will inevitably encounter greater Health, Love & Happiness in your life...ABC

Subject:  And You're Still Missing Breakfast?
How many times have you heard someone say that breakfast is the most important meal of the day? Well, they're absolutely right! If you've been getting your essential 7 to 8 hours of uninterrupted sleep each night then by the time you awake each morning your body has fully recovered from the previous day's activities (BOTH mental and physical). At this point your body needs to be refueled because you haven't eaten anything for AT LEAST 10 to 12 hours...you're running on 'fumes'. The 'quality' of your day will be greatly influenced by the breakfast that you choose. If you take just a few extra minutes to prepare and eat a balanced, healthy breakfast each morning you are certain to FEEL much better throughout the rest of your day. Starting each day off this way will undoubtedly help you to achieve greater Health, Love & Happiness in your life...ABC

Subject:  Newtons Law
Objects at 'Rest' will stay at 'Rest' while objects in Motion will stay in Motion...Time to get Moving. Staying in Motion is the key to Longevity and to discovering greater Health, Love & Happiness in Your Life...ABC

Subject:  Sleep IS Preventative Medicine
The January 2009 edition of the Archives of Internal Medicine quotes a study which found that people who got LESS THAN 7 HOURS of sleep at night were THREE TIMES MORE LIKELY TO CATCH A COLD than those who slept eight hours. So the message here is that in order to 'live right' we need to sleep right...could it get any more simple than that? How effortless is sleep in comparison to eating right and exercising each day? If you want to experience greater Health, Love & Happiness in your life make sure you get enough sleep each and every night...ABC

Subject:  Putting Yourself First 
The English literary genius Samuel Johnson stated that 'To preserve health is a moral and religious duty, for health is the basis of all social virtues. We can no longer be useful when not well.' If you've been unable to find a reason to improve your personal health just look to those who depend upon you. Imagine what their lives would be like if you were not around and think about how much YOU would miss being able to do the things you do for others. Put aside the necessary time you need to begin improving your personal health today...I assure you that it will help you to find greater health, love & happiness each and every day...ABC 

Subject:  Take a Deep Breath
Deep breathing can be used to relax the nervous system and calm the mind. Take a few moments to try this exercise sitting right where you are and then see how you feel immediately afterward. 

Sit up nice and tall in your chair. Gently close your eyes and begin to focus on your breathing but don't make any effort to change it. Careful not to drift off to sleep...relaxed but not asleep. Bring your attention to the 'sound' of your breath flowing in and out of your nostrils. Notice the 'feel' of the air as it brushes through the inside of your nose. Pay attention to the entire inhalation right up to the point where it ends and the exhalation begins...tune into the exact moment of that transition. Focus on the fine details of how each breath feels in your nostrils and listen to the sound that it makes. Notice if the inhalation and exhalation are equally smooth and of similar length. It is completely natural for your mind to try to wander off so whenever this occurs just gently return your focus to your breathing once more...don't get discouraged when this happens...simply relax and breathe. Stay with this practice initially for 2 to 5 minutes.

This exercise is something that you can take with you and practice almost anytime, anywhere. You may also want to try this in a seated position (or while lying down as it can also help to prepare you for a deep sleep)...whatever is most comfortable for you. You can gradually increase thelength of time you practice this, if you so choose, and use it to reduce your level of stress while also improving your mental clarity. I hope that it will help you to discover even greater health, love & happiness in your life...A

Subject:  Congratulations
Today marks the completion of the first full week in this New Year. By now your New Year's resolutions should have morphed into those 'good habits' that you resolved to acquire. If for some reason you're having difficulty working your resolution(s) into your daily routine there's really no need to stress about it. Generally, it takes approximately 3 to 7 days to fully acclimate to any new  routine including the people, places or practices that may be involved. If it happens to take you a little longer than that simply hold steady and remain committed to whatever resolution(s) you made. As the ancient Chinese Proverb states, 'Repetition makes the Master'...and so you too can and WILL become the master of all those things in your life to which you fully commit yourself. Never stop believing in yourself and your abilities and know that there is ALWAYS someone else that believes in you too. I hope that whatever it is that you've committed yourself to leads you to a year filled with greater health, love & happiness...that is my wish to you...ABC 

Subject:  Happy New Year - Week 1
How would you like to improve your health, literally overnight, beginning tonight?

Now that the holidays are over we can all settle back into our normal routines- with the inclusion of any 'new year's resolutions'. Most of us will try to cram so many things in to our already busy schedules and end up cutting ourselves short somewhere in the process. Generally the first thing we tend to cut out is the one thing that we actually need the most...a good night's sleep.

7 to 8 hours of uninterrupted sleep each night is what's usually recommended for most adults. However, you may find that you need a little more than that for optimum results and most children also require a couple of extra hours each night. Contrary to popular opinion there is no way to 'make-up' for lost sleep. Once you create a sleep deficit you either continue to fall further into debt OR your 'reset' your internal clock with a solid 8 hours (or more) of uninterrupted sleep.

Studies have shown that sleep deprivation can lead to similar or greater mental/physical impairment than that associated with an individual whom has tested positive for DUI. Furthermore, similar studies have shown a direct correlation between the loss of sleep and and a rise in depression...Especially in young adults and children. And if that wasn't reason enough, additional studies have also shown a direct correlation between the loss of sleep and a rise in cortisol- which itself is linked to stress and the accumulation of excess fat.

The GOOD NEWS is that you can make the simple effort of getting to sleep a little earlier tonight (and every night in the new year) and begin FEELING better in the morning. I promise that you will notice that you're off to a much happier, healthier and more productive year in no time at all with very little effort. Best Wishes & Sweet Dreams!...ABC 

Subject:  Happy Holidays
To All My Dear Friends and Family,

This year I wanted to try something a little different. Instead of simply sending out an 'update' on my own personal situation I thought that it might be more FUN to give all of you the opportunity to experience some of what I 'do' first hand. As most of you probably already know I've been teaching health and fitness classes to men of all ages for the last 6 years. Throughout the years I've acquired an abundance of health and wellness information that I'm hoping you'll find both interesting and informative.

Over the next 52 weeks I'm going to provide you with some brief 'tips' and 'challenges' that relate to exercise, nutrition and mental health. Whether you choose to participate or merely spectate in those challenges is entirely up to you. My intention is for this to be an interactive experience so I'm encouraging you to email me with ANY questions or comments that you may have throughout the year.

The Holidays are all about giving and sharing and this is my way of trying to give something small back to all the people whom have given me so much over the years. I sincerely love what I do and I'm happy to be able to share my passion with all of you. I've committed myself to sharing this part of my life with you every week for the next 52 weeks as a sign of appreciation for the commitment you've shown me. I hope that you enjoy this 'gift' and it brings you as much happiness as it has me.

HAPPY HOLIDAYS! I wish you all much more Health, Love & Happiness throughout the New Year.....A.B.C.

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